Did your New Year’s resolution include a diet change? The first month of the new decade is over and L O T U S clients have been asking for suggestions on the transition to a plant-based diet. So we asked Registered Dietitian-Nutritionist, Julia Mims to give us some inspiration and she shared 3 easy steps toward the plant life! As a Certified Diabetes Care and Education Specialist with over 15 years of experience, she enjoys helping her clients and family attain their health goals by implementing thoughtful nutrition regimens for a well lifestyle.
Plant-based diets have been linked to lowering your risk of heart disease and type 2 diabetes.
Pictured Above: Stuffed Avocado - Start with a mixed medley of diced fruits and vegetables (add jalapeno and garlic for a slight spicy kick). Top with fresh cilantro and crumbled cheese for a cool and refreshing combination!
Increase your fruit and vegetable intake! Smoothies are a quick way to get in multiple servings of fruits and vegetables. Including double servings of vegetables in soups or a serving of vegetables in sauces are great way to sneak in extra vitamins and minerals. Substitute cauliflower for mashed potatoes or rice and even zucchini for pasta. Sub a portobello mushroom for a burger or make a cauliflower "steak." Whipped, frozen bananas give you an extra fruit serving that tastes like dessert.
Try different protein sources! Did you ever wonder about tempeh or tofu? Try them out! Not sure how to prepare or cook them? Try a meal kit delivery service for guidance. Many offer plant-based meals and they eliminate the guess work. The recipe and ingredients are conveniently mailed right to you. Remember those nuts and seeds are protein sources too! Try a new nut butter.
Continue trying new whole grains! Quinoa, barley, brown rice, oatmeal, granola...I could go on! They are a good source of fiber and protein, along with B vitamins. Making the same starch every night for dinner? Packing the same lunch day after day? Look on social media for groups to join and new recipe ideas.
Small changes add up! Start with the popular Meatless Monday to feel less overwhelmed. Up it to two days when you’re able. One change like how you fuel your body can catapult changes in other areas. You can do this! - Julia Mims
Pictured Above: Julia Mims, Registered Dietitian-Nutritionist, Certified Diabetes Care and Education Specialist, lacto-ovo vegetarian that prepares meals and snacks for her self-proclaimed flexitarian children and husband.