Meatless Mondays to Make Waist Thinner, Wallet Fatter

Have you ever toyed around with the idea of going vegetarian but didn't know where to start?

Research has shown that reducing your meat intake may significantly reduce your risk of chronic preventable conditions like cancer, diabetes, heart disease, and cancer. Also, cultures with the lowest intake of meat have a greater life expectancy.

Intrigued? If you're not ready to completely remove meat form your diet, but you'd like to improve your health, why not try it one day a week and join the Meatless Monday crusade.

Meatless Monday is an international nonprofit initiative of The Monday Campaigns which encourages people, organizations, and communities to reduce meat consumption by 15 percent (3 meals a week) in order to improve health, promote environmental consciousness, and save money. Why Monday? As the start of the week, most people are more inclined and motivated to make healthy plans on a Monday than on other days. Besides, how many times have you said to yourself (after a weekend of terrible eating), "I'll start again on Monday."

HEALTH BENEFITS

There are numerous studies linking vegetarian diets with lower incidence of cancer, heart disease, diabetes, and obesity. Diets rich in fruits and vegetables are full of disease-fighting antioxidants, vitamins, minerals, and fiber which protect DNA, lower cholesterol and blood pressure, and can help prevent the spread of cancer. A mostly plant-based diet helps to reduce your overall calorie intake, making it easier to lose and maintain your weight. In addition, two segments of people with the greatest longevity, such as Okinawans and Seventh Day Adventists, are vegetarian or have minimal intake of meat.

GOOD FOR THE PLANET

Greening up your diet is good for Mother Earth. The meat industry produces nearly one-fifth of the man-made greenhouse gases contributing to climate change. Plus, the water needs for livestock are significantly higher than needed for crops. An estimated 1,800 to 2,500 gallons of water are required to produce one pound of beef.

BUDGET FRIENDLY 

As food prices continue to rise, it places an extra burden to the family budget. Food prices for beef, pork, and dairy have already risen are predicted to stay high through the end of this year and into 2013. The Midwest drought has caused prices for corn and soybeans to rise, which has affected retail prices. Fortunately, vegetarian staples like beans, rice, fruits, vegetables, nuts, and seeds are affordable options and can really help to stretch your food budget.

PUTTING IT ALL TOGETHER

Removing or replacing the meat from your meals isn't hard to do, but if you suffer from lack of creativity in the kitchen, there are some great websites which can help you out. Try whipping up a batch of vegetarian chili or a breakfast sandwich that would even make the king (Elvis) proud.

Not all vegetarian diets are healthy. Mac & cheese, pizza, french fries, and pancakes are all vegetarian foods but sorely lacking in any health benefits. If you desire to make some vegetarian changes but aren't sure how to put together a well-balanced diet, consult with a Registered Dietitian, who can expertly guide you.

Take the pledge today and go meatless on Monday. Your waist and wallet will thank you.

Erin Macdonald, R.D. is a Nutrition, Fitness, and Wellness coach with a private practice in Rancho Santa Margarita and Mission Viejo. She is the co-founder of U Rock Girl, a health and wellness site which will nourish your mind, body, and spirit. She regularly contributes to Oxygen Magazine and Clean Eating Magazine and holds a monthly cooking class.