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Top 7 Reasons to Ditch Meat

Top 7 Reasons to Ditch Meat

You might ask yourself "should I eat meat to be healthy?" Well, technically yes, you need meat on your bones to be healthy and to sustain life. 😉 But do you need to EAT meat from animals to have meat on your own bones? Not so much. I get it, I get it. You're thinking... "great, another vegan trying to tell me that I don't need meat." It might drive you crazy to think that! Well, to clarify I'm not speaking about ethics today, regardless of what my personal beliefs are there have been numerous scientific studies to show the effects of eating meat on the human body, and it's not pretty. I'm just going to touch on the surface in this article about what nutrients are in meat and what that can mean for our weight loss goals and overall health. When people hear the word "meat" they instantly think of the words PROTEIN or HEALTHY because our entire lives that is what we have been taught to believe about meat. Sure you can obtain a heavy dose of protein and essential vitamins from meat, and you can even lose weight by restricting sugar, calories, and other processed foods while on a meat-based diet. Yes, I am actually a vegan who can think outside the box!  I have seen plenty of fit meat-eaters and it would be wrong of me to say that meat makes everyone fat.

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Discover the Top 7 Reasons to Ditch Meat by Kelly Gibson, PN Level 1 Coach of Arizona

Take a look at the top 7 reasons to ditch meat and you may reconsider your meat-eating habits...

Time to answer your question about whether or not you should eat meat.  Here's what I have discovered about that 4-letter word:

  1. Cholesterol: Meat is high in cholesterol, and not the good kind. One steak (308g) constitutes 278mg of cholesterol.  High LDL cholesterol can cause increase blood pressure and cause atherosclerosis which leads to heart disease. The truth is, cholesterol is not an essential dietary nutrient because our bodies produce healthy levels of cholesterol without food. Has your doctor ever told you to raise their cholesterol? Doubtful, so don’t worry about it being too low.  Vegans average an overall cholesterol level of 133, while omnivores have levels of 200+.
  2. Fats: Meat is extremely high in saturated fats, which are different than plant fats (or oils) because animal fat becomes solid at room temperature. These types of fat can increase cholesterol in the blood and increase risk of stroke and heart disease.  Studies show that vegans are 33% less likely than omnivores to have a heart attack.
  3. Calories: Meat is very dense in calories, meaning there is a smaller volume of food per 100 grams (~3.5oz).  So one serving of meat is roughly 142 calories, but  which makes it quite easy to overeat.  Typically it takes the brain 20 minutes to send signals to your body that indicate you are full and satiated.  If it takes 5 minutes to eat a 250 calorie beef dog or burger, you might be in trouble and have enough time to eat up to 4X as many calories as your body needs before you start to “feel” full. If this isn't enough reason to ditch meat, keep reading.
  4. Carbohydrates: Meat contains minimal carbs, and that’s a bummer because carbs fuel our brains!  Ever feel groggy or tired after a meaty meal?  You could benefit from plant-based carbs for energy.
  5. Proteins: The amount of protein in meat is much higher than our bodies can handle in the longrun.  Extra protein builds up and causes kidney stones.  If left untreated then it can result in kidney failure. 
  6. Fiber: Meat contains no fiber, I mean a whopping ZERO grams per million calories, which means you’ll probably get constipated if you don’t eat loads of fibrous vegetables or take psyllium husk supplements to make up for it. Eating a high-fiber diet of at least 25g for women and 38g for men is recommended for proper digestion and overall health.  Too little fiber can cause constipation and chronic diseases.
  7. Digestion: Meat grows bacteria, which can cause e. coli infections and awful digestive issues. When is the last time you got excited about diarrhea? Right. Just say NO to meat.  

What you could ask yourself is, "is it worth it to put your health at risk in order to keep eating meat?" Despite what the Paleo or Keto diet trends have been saying, there is plenty of evidence that has debunked the myth that eating meat is healthy and essential for our survival.  Despite popular belief, meat does not convert to meat on your bones. Protein breaks down into amino acids before converted to muscle and can also be converted to fat, excreted in the urine, or build up to form kidney stones. So, unless you are working out and strength training, protein is not going to convert to muscle! I'll say it again - protein breaks down into amino acids before ever becoming muscle. "Muscles are built in the gym, and FAT is built in the kitchen" is a good way to look at it. 😉

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Muscle is Built in the Gym, Fat is Built in the Kitchen. Gym Meme by Kelly Athletics.

Now that you know at least 7 reasons to ditch meat, will you?  You might be thinking “but it tastes so good!” and “I need my protein!”  Don’t worry, there are plenty of delicious plant-based proteins you can have instead.  In fact, most plant-based foods contain at least 8% of its calories from protein. Fruits have the lowest protein content (between 5-8% usually), while green leafy vegetables, beans, nuts and seeds have up to 50% protein content (like spinach and mushrooms).  There is a wide variety of plant based proteins, even high-protein plant-based foods, which gives more than enough reasons to ditch meat. So if you've been wondering "do I need meat to survive?" The answer is a big fat NO.  I hope you enjoyed this post. Please share and send me a message if you have any questions about it.

References:

1. Certified Level 1 Nutrition Coach by Precision Nutrition. The Essentials of Sports & Fitness Nutrition: Certification Manual, 2nd Edition. by John Berardi PhD and Ryan Andrews MS
2. American Heart Association http://circ.ahajournals.org/content/102/18/2284
3. MyFitnessPal http://www.myfitnesspal.com/food/calories/340152145
4. PETA https://prime.peta.org/2015/05/should-you-still-be-concerned-about-cholesterol
5. Health & Medicine http://healamed.com/health/diet-weight-loss/48-risk-of-heart-disease-33-lower-in-vegetarians-than-non-vegetarians.html
6. USDA https://ndb.nal.usda.gov/ndb/search/list?qlookup=23197

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Three Slimming Vegan Recipes

Check out our top 3 Slimming Vegan Recipes:

Raw Broccoli Soup

broccoli-soup

  • 3-4 large broccoli florets
  • 2-3 large cloves of garlic
  • 1/2-3/4 cup of almonds
  • 1/8-1/4 cup water
  • salt and pepper to taste

Instructions: In a vitamix or food processor, add the almonds with 1/8 cup water to make a “milk”. Then add the garlic cloves and blend til completely smooth. Chop broccoli into smaller chunks so they will blend well in the vitamix. Add broccoli to almond milk mixture. Blend until completely smooth and creamy. Add water as needed to desired consistency. Add salt and pepper to taste. Enjoy!!

 

  1. Mean Green Juice

Mean Green Juice by Kelly Gibson

  • 3 leaves organic swiss chard
  • 1 cucumber or green apple
  • 1/2 lemon (if using cucumber)

Instructions: Make sure you have a juice extractor! Step 1: Slice the cucumber in half so that it fits nicely into the juicer 🙂 You can fit the swiss chard in the juicer without slicing it at all, but you may want to break the leaves into smaller pieces first. Step 2: Place the swiss chard leaf in the juicer, with the red stem first. Then, juice the cucumber. If you are not a fan of cucumbers, try juicing a green apple instead! There’s nothing like the fresh taste of green apple juice 😉 If this doesn’t look beautiful and green, I don’t know what does!   Step 3: Now squeeze 1/2 a lemon right into the foam atop the juice for a tart added flavor. (Skip the lemon if you are making apple juice).

 

  1. Three-ingredient cocoa balls

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Next time you think about reaching for a chocolate bar, stop!  Make this simple protein and magnesium-rich snack instead!

  • 2T cocoa powder
  • 1/4 cup sunflower seeds
  • 1/4 cup dried pitted dates

Instructions: Use a food processor to mix all of the ingredients together, then shape into cookie balls. Optional: Roll in coconut flakes for extra flavor. No baking required.

For more slimming vegan recipes, please visit my blog where you'll find nutrition and fitness tips. If you're thinking about trying my slimming vegan recipes plans, request more information here:





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What is the Best Protein Source

Protein.  Everyone praises and worships it like every day is Sunday. It’s like we forget there is more to good nutrition than one nutrient. But how bad do we really need protein?

For survival, we don’t need as much as you think! Kids are taught that they need to drink whole milk for strong bones, partly due to the protein content (as well as calcium and fat). The protein content in whole milk is 21%.  I can think of a million other food sources that can provide this much protein, or more.  As long as kids are eating a variety of vegetables, nuts, seeds, and legumes… they will have no problem achieving this protein content. And there’s plenty of non-dairy milks containing nuts or seeds.

As adults, we are still stuck on this notion that protein is almighty and without it we will become scrawny and weak. We are always searching for the perfect protein. Meat is assumed to be the ultimate protein source, because it has the highest amount of protein, so it is assumed that it must be good. Even as adults, we still don’t need upwards of 40-60% protein. If we only select a food based on its protein content, and disregard all the health effects of consuming that food, we are setting ourselves up for failure. But carbs make us fat, right? Let’s just say if that were true, all the vegetarians and vegans would be dead or morbidly obese by now.

Honestly, there are vegetarians and meat-eaters of all sizes, so extreme dieting that avoids any single nutrient entirely won’t solve the world’s obesity crisis. The truth is, the older we get, the less active most of us become, and without exercise, we cannot build muscle.

Sign up for my fitness challenge to learn more about protein!  In our protein lesson, I will go into more detail dispelling myths about protein needs for babies, kids, and adults alike. We will explore what protein intake is optimal for runners, strength athletes, and the average joe. Then, I’ll even shed some light on what type of protein is best for you!  Join today and we’ll start tomorrow!

>> Take the Fitness Challenge Now <<

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Written by Kelly Gibson | Kelly Athletics LLC | 480-270-4968 | www.FitWithKelly.com