Program Alert: Watch Lisa on WTNH’s CT Style this Tuesday to learn more about flexitarianism (10/20 at 12:30 EST).

Here’s a word I’d like to add to your vocabulary: “flexitarian“. It sounds like “vegetarian”, and while it has roots in vegetarian eating, it makes room for animal products (I can hear the meat-eaters amongst us breathing a sigh of relief!)

You’ve probably heard the terms vegan and vegetarian. A vegan is someone who eats only plant-based products, no animal products at all. A vegetarian eats a diet that excludes meat, fish & poultry, but may include eggs, dairy products and honey. Here’s a new term I’d like you to know: flexitarian . Flexitarians enjoy a diet that’s primarily vegetarian but has enough flexibility to include meat, poultry and fish on occasion. Think of us as part-time vegetarians.

I’ve been a flexitarian for years. I eat mostly plant products, dairy and eggs but I’m not willing to completely give up meat. As a friend once said “I’d be a vegetarian if it wasn’t for bacon.” It’s that kind of sentiment.

What I love is, for lack of a better term, the flexibility of it. I rest easy knowing that I eat mostly in a healthy vegetarian way. Dinner is where things get “flexi”. Not surprisingly, it’s the meal I’m most likely to eat with my husband, who is not a vegetarian. Sure, we have purely vegetarian dinners from time-to-time, but usually I’m making something that is acceptable to both of us. And sometimes that means making a base food like vegetable chili and adding grilled chicken to his plate only. It doesn’t have to be any harder than that.

Why You Should You Be a Flexitarian

Let’s explore some benefits of eating the flexitarian way. I know that most people won’t jump from eating meat to eating only plants. But I do know that most people are willing to adjust their eating habits to eat a little less meat, once they understand the benefits.

You Will Lose Weight
Did that get your attention? Thought it might. There have been lots of studies that show people who follow a vegetarian diet weigh about 15% less than those who do not. Moreover, even part-time vegetarians (flexitarians) tend to weigh less than nonvegetarians. Meat tends to be high in saturated fat, making it also high in calories. By eating less meat and eating more vegetables, you automatically consume fewer calories and less fat. As a result, you will lose weight. Excess weight contributes to a whole host of health problems in this country, so as a result:

You’ll Be Less Likely to Develop Cancer, Diabetes and Heart Disease
In my opinion, the biggest benefit of eating in a flex way is decreasing the odds of disease, and better management of existing disease. For this, we can thank the vegetarian aspect of the flex style. The nutrients from vegetables and fruits, along with the reduction of total and saturated fats provide this incredible benefit. You can literally eat your way to better health!

• After one study with participants eating a flexitarian diet for only 4 weeks, total cholesterol levels dropped almost 20 points with bad cholesterol dropping 15 points.

• Flexitarians have lower blood pressure readings, with the average systolic pressure (first number) being about 14 points lower and the average diastolic pressure (second number) being about 6 points lower.

• Research has shown that 43 percent of diabetics were able to reduce their diabetes medication after following a plant-based diet for 22 weeks.

• The American Institute for Cancer Research estimates that we could reduce the number of cancer cases by 30 – 40 percent by eating a plant-based diet. Wow.

Why not try making a flexitarian meal this week? Start with this black bean chili, which is a staple in our house. I grill chicken to add to my husband’s bowl, and we’re both able to enjoy a yummy (and very healthy) meal.

Best Ever Chili

Serves 4-6

I didn’t name this, one of my clients did! The recipe is adapted from The Moosewood Restaurant Low Fat Favorites.  It’s so quick and easy to make, you can make a double-batch to enjoy some that night and freeze the rest.

Feel free to add grilled chicken, cooked ground beef or turkey.

2 cups chopped onion
2 garlic cloves, minced or pressed
2 tablespoons olive oil
1 tablespoon ground cumin
1 tablespoon ground coriander
1 cup prepared Mexican salsa (purchase from produce section)
2 red bell peppers, chopped
2 15-ounce cans black beans, drained and rinsed
1 28-ounce container diced tomatoes
salt & pepper to taste
¼ cup chopped fresh cilantro

Heat the oil over medium-high heat in a soup pot, then cook the onions about 5 minutes stirring frequently.  Add the garlic and cook another 5 minutes, stirring frequently.

Add the cumin and coriander and stir for one minute.

Stir in the salsa and peppers, lower the heat and cook, partially covered for 5 minutes, stirring occasionally.

Add the black beans and tomatoes, simmer for 10 minutes.  Add salt & pepper to taste, then stir in cilantro. Serves 4 – 6.

If eating your way to better health sounds good to you, check out these great resources:

• The Flexitarian Diet by Dawn Jackson Blatner
• Prevention Not Prescriptions : taking your health into your own hands

Tags: flexitarian, Recipes

This entry was posted on Sunday, October 18th, 2009 at 9:03 pm and is filed under Disease Prevention, Healthy Eating . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.