Meat Free Monday Celebrates Its 10th Anniversary with #MFMCountMeIn Campaign

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Meat Free Monday, launched by Sir Paul, Mary and Stella McCartney in 2009, is celebrating its 10th anniversary this month. Meat Free Monday is a global Meatless Monday partner mutually aligned on our mission to raise awareness and action around the benefits of meat consumption reduction. Meat Free Monday partners with celebrities, schools, businesses, restaurants and country organizers to encourage people to help slow climate change, conserve precious natural resources and improve their health by having at least one meat free day each week.

This month, Meat Free Monday is celebrating a decade of action and advocacy with a new campaign encouraging people to join the global meat reduction movement. They are launching #MFMCountMeIn anniversary campaign which aims to bring celebrities, businesses, not-for-profit groups, educational institutions and individual supporters together, to celebrate what people are doing on the meat free front and inspire even more people to get on board.

Read our Q&A with Meat Free Monday.

How we grocery shop vegetarian(ish) Mediterranean

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Our modifications to the above chart: 🚫 meats, poultry, or cheeses. Yogurts when we have them, which isn’t very often,  are non dairy based. 

Hubby and I both did a ton of research. On my end I was checking out vegetarian, fruitarian, vegan and flexible nutrition plans and Keith was checking out keto and intermittent fasting plans. I know in the past I blogged about the direction we were headed with nutrition and food and I thought I’d update on what we finally decided works best for us and is as “clean” as possible, and steps forward as far as going vegetarian and ultimately vegan healthily. 

Vegetarian Mediterranean nutrition plans are vegetable heavy, so we experimented with recipes. Tried veggies in different ways, like cauliflower crust pizza. We eat kale or spinach salad with roasted sweet potato, eggs and peppers often for breakfast. And we have been working on making our three meals a day very balanced. I know we both used to eat barely anything in the morning and minimally at lunch, with dinner being our heavier meal. We are trying to balance that out and move towards breakfast being our heaviest meal and lunch being somewhat lighter and dinner being our lightest meal.

Think about it, we wake up after not eating for around 10 or more hours, shouldn’t our big meal be in the morning? We don’t need as much fuel when we sleep, do we? 

We’ve also been doing the intermittent fasting thing on the weekends. This where you eat your daily worth of food between certain hours and then “fast” the rest of the day/night.  On the weekends we finish your last meal at around 8pm and then don’t eat until 12 noon the next day, so we are technically fasting for 16 hours between meals. It is generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts, so I eat a small snack, like a handful of nuts, around 10am.

Taking it Vegan

Vegetarians who follow the Mediterranean diet “rarely need to worry about a deficit in protein if they eat a varied diet including nuts, beans, seeds, dairy, eggs, tofu, and high-protein whole grains such as quinoa.” ` Jennifer McDaniel, MS, RDN

And if you want to take a Mediterranean Diet Vegan, stay healthy with a Vegan Omega-3 supplements. Omega-3’s help with mood, eye and brain health, and can improve risk factors for heart attack. Omega-3’s are a great inflammation fighter and studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease (737475). The list goes on and on, so this is not something our bodies should be deprived of, even as Vegans, Vegetarians or humans for that matter.

ps…I’m always in search of new vegan and vegetarian tried and true recipes so if you have any to share drop the recipe or link in comments!

🥬ORGANIC VEGETABLES

  • Green leafy veggies
  • Cucumbers
  • Garlic
  • Ginger
  • Celery
  • Carrots
  • Bell peppers
  • Cauliflower rice
  • Broccoli
  • Squashes (mostly winter, I think summer squashes are bitter and nasty)

🍠TUBERS

  • White potatoes
  • Sweet potatoes
  • Yams

🍓FRUITS

Fresh and frozen 

  • Watermelon
  • Cherries
  • Blackberries
  • Blueberries
  • Peaches
  • Raspberries
  • Strawberries
  • Plums
  • Lemons
  • Avocados
  • Bananas
  • Frozen pitaya & acaii packets 
  • Apples
  • Pears
  • Melons

🌿FRESH HERBS

  • Mint
  • Basil
  • Rosemary
  • Thyme

🥚ANIMAL PROTEIN

Two or three times per week

  • Wild-caught shrimp
  • Wild-caught fish
  • Eggs

🌰NUTS & SEEDS

  • Nut butters
  • Tahini 
  • Chia seeds
  • Flax seeds 
  • Cashews
  • Almonds
  • Sunflower seeds
  • Macadamia nuts

🍞WHOLE GRAINS/NO GRAIN

  • Quinoa 
  • Rolled oats 
  • Whole grain pasta
  • Whole grain bread
  • Whole grain pizza crust

🧀NON DAIRY 

  • Cheese
  • Milks (coconut for me, almond for my hubby and Oat for random other things)

🥜LEGUMES

  • Chickpeas 
  • Black beans
  • Lentils
  • Peanuts

🥥OILS & HEALTHY FATS

  • Coconut oil 
  • Olive oil
  • Avocado oil
  • Walnut oil

🍯NATURAL SWEETENERS

  • Liquid Stevia
  • Organic coconut sugar 
  • Raw, local honey
  • 100-percent pure maple syrup

💧DRINKS

  • Water
  • Coconut water 
  • Teas
  • La Croix & Bubbly
  • Unsweetened almond & coconut milk 
  • Wine

🍵SUPERFOODS & SMOOTHIE EXTRAS

  • Maca powder 
  • Raw cacao powder 
  • Collagen peptides 
  • Protein powder 
  • Coconut flakes   

💁TIPS!

  • Eat locally and seasonally
  • Eat a variety of fruits and vegetables
  • Eat more beans
  • Lower meat consumption, and eat more plants
  • Reduce food waste

*”Scientists estimate that switching to a Mediterranean diet can reduce greenhouse gas emissions by up to 72%, land use by up to 58%, energy consumption by up to 52%, and water consumption by up to 33%. Remember, we do not inherit the earth from our ancestors; we borrow it from our children. Your children and your children’s children will thank you!”

*Excerpts from: SUSTAINABILITY TIPS FROM THE MEDITERRANEAN

7 Plant-Based Recipes for a Meatless Memorial Day + 1 extra!

 

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Grill Em Up Here!

 

 

 

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This light and fresh Cucumber and Black Bean Salad is the perfect side for all your summer grilling, but also works great as a taco topper, base for a bowl meal, or even a chunky salsa for chip dippin’. The freshness of the cucumber balances the earthy black beans, and the tangy homemade vinaigrette keeps everything light and fresh!

INGREDIENTS

  • 1 15 oz. can black beans
  • 1 cucumber
  • 1/3 cup finely diced red onion (about 1/4 onion)
  • 1/2 cup chopped cilantro, loosely packed
  • 2 Tbsp crumbled feta (optional)*
  • 2 Tbsp olive oil
  • 2 Tbsp apple cider vinegar
  • 1/2 tsp ground cumin
  • 1/8 tsp garlic powder
  • 1/4 tsp salt
  • freshly cracked pepper

Get the rest of the recipe and more at Budget Bytes!

 

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What’s For Dinner Tomorrow? Mexican Quinoa!

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Mexican Quinoa

Ingredients

  • 2 ¼ cups water
  • 1 ½ cups quinoa
  • 15 oz. can diced tomatoes no drained (mixed seasoning tomatoes, jalapeños or fire-roasted diced tomatoes will all work)
  • 15 oz. can black beans, drained and rinsed
  • 15 oz. can corn, drained
  • Two big red bell peppers chopped
  • 1 tablespoon fresh lime juice
  • ½ teaspoon chili powder
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon cayenne pepper
  • 1 tablespoon chopped fresh cilantro
  • Optional: chopped green onion
  • Toppings: guacamole, salsa, vegan sour cream or plain Greek yogurt, dairy free cheese, etc.
Author: Tim-McComsey

Full recipe can be found at Sunwarrior

Tackle the climate crisis — Congress must pass the Climate Action Now Act

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Image Attribution: Paul Becker

I signed a petition on Action Network telling Congress to Sign the petition: Tackle the climate crisis — Congress must pass the Climate Action Now Act.

Climate change is a global threat and the Trump administration dangerously continues to deny the issue. In 2017, Trump announced he would pull the United States out of the Paris Climate Agreement, a landmark, global agreement to combat climate change.

In the almost two years since Trump’s announcement, the U.S. has experienced devastating climate change-driven events including floods, wildfires, and Hurricanes Florence, Maria, and Michael — costly wake up calls that we are NOT doing enough to prevent this global catastrophe.

In response to Trump’s pledge to withdraw from the Paris Climate Agreement, Congress has introduced the Climate Action Now Act — legislation that would prohibit the Trump administration from using any funds to withdraw from the agreement and require the administration to submit a detailed plan to Congress on how the United States will meet its climate obligations. Assuring the United States has a seat at the table and a plan to meet its commitments under the agreement should not be a partisan issue. This is a crucial moment and an opportunity for every member of Congress to affirm that the U.S. will be a leader in addressing the climate crisis. The U.S. must recommit to the Paris Climate Agreement if we want to ratchet down carbon pollution in order to stave off the worst impacts of climate change. 

Can you join me and take action? Click here: Sign the petition: Tackle the climate crisis — Congress must pass the Climate Action Now Act

Thank You!

 

Mother Earth

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On this sacred day
I honor Mother Earth,
the Divine Mother
who gave birth
to all of creation.
I thank her for holding me,
sunup to sundown,
and for nourishing my body
with the fruit of her own.
Dear Earth, I honor you
in your softness and strength
and vow to cherish you
as you’ve cherished me.
Amen, A’ho, So it is.
~Athena Perrakis

 

 

 

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The Earth is not just our environment. We are the Earth and the Earth is us. We have always been one with the Earth.
🌏
-Thich Nhat Hanh

 

United Nations Report on Nature

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UN Report: Nature’s Dangerous Decline ‘Unprecedented’; Species Extinction Rates ‘Accelerating’

Key Points:
1. Current global response insufficient;
2. ‘Transformative changes’ are needed to restore and protect nature;
3. Opposition from vested interests can be overcome for public good
4. Most comprehensive assessment of its kind;
5.1,000,000 species threatened with extinction

“Current global response insufficient;‘Transformative changes’ needed to restore and protect nature;Opposition from vested interests can be overcome for public goodMost comprehensive assessment of its kind;1,000,000 species threatened with extinction”

“Humans Are Speeding Extinction and Altering the Natural World at an ‘Unprecedented’ Pace.” ~ New York Times

Read More On The Report