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6 easy ways to transition to a plant-based diet
Your health and the health of the planet are not indistinguishable.
- Transitioning to a plant-based diet could help reduce obesity, cardiovascular disease, and type 2 diabetes.
- Humans are destroying entire ecosystems to perpetuate destructive food habits.
- Understanding how to properly transition to a plant-based diet is important for success.
Industrial farming is having a catastrophic impact on the planet—and our health. It's tough to separate the two given how dependent we are on the environment for survival. While author and farming industry executive Philip Lymbery strikes an apocalyptic tone, his message is not overstated.
"Every day there is a new confirmation of how destructive, inefficient, wasteful, cruel and unhealthy the industrial agriculture machine is. We need a total rethink of our food and farming systems before it's too late."
Earth is not resource-infinite. We're destroying entire ecosystems to feed our destructive food habits. Nutrition isn't the only concern. One of the major culprits of deforestation is palm oil, which is widely used in skincare products as well. Everywhere we turn, we're decimating ecosystems and species for personal gain.
While a plant-based diet isn't the solution to every problem, it can certainly help. Whether you're concerned about your own health or that of the planet, transitioning to a plant-based diet isn't impossible. In fact, it can be quite delicious. Below are six strategies to help the process along.
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Get your hands dirty—in the kitchen
Quarantine offered an entire world the opportunity to get into the kitchen and put on a chef's apron. Complaints about "not enough time" are the biggest barriers to preparing home-cooked meals. Of course, pandemic fatigue has resulted in a number of recent chefs ordering out more. That said, this is the perfect time to try your hand at new dishes. With infection rates increasing across the country, stocking up on seasonal vegetables is a great idea.
Simple seasonal ways to begin your plant-based exploration include roasted kabocha squash, Bombay potatoes, and no-chop pumpkin soup. If you're feeling a bit more adventurous, Masoor Dal Tadka will keep you warm into the winter months. A delicious sweet potato salad will never fail you. This round-up of 25 vegetarian recipes will keep you busy for a few months (or a month if you're ambitious).
Educate yourself on the benefits
Education is essential for beginning any endeavor. Weeding through propaganda and bunk science to find credible evidence of any diet is difficult, though many experts agree that for individual and societal health, a plant-based diet is key.
Even vegetarianism has its pitfalls. For example, one-fifth of all calories consumed by Americans come from nutritionally-worthless white flour. If you're eating processed bread every day, you're missing out on the benefits of a rich and varied diet.
Many of the "diseases of affluence," such as cardiovascular and obesity-related ailments, originate with a poor diet (and lack of exercise). Meat has been an essential component of the human diet throughout our evolution. Today, we eat too much of it—and too much of it is produced in factory farms. Transitioning to a plant-based diet could help cut down on carbon emissions and the aforementioned diseases.
Plants are full of valuable phytochemicals and antioxidants that support a strong immune system. A (non-processed) plant-based diet reduces inflammation and offers plenty of fiber. It has been shown to reduce your risk of diabetes, stroke, and heart diseases. Those are all great reasons to transition.
Begin your journey with a single step
Going cold turkey rarely works for addicts. The same is true of diets. If you're interested in a plant-based diet, try to eat veg every other day for a few weeks. Notice how your body reacts on days you eat this way compared to other days. Gradually phase out meat products. Attempt meat-free weekdays and see if your craving for meat persists on the weekend. Try using meat as a garnish instead of the main course.
More importantly, have a replacement plan. Dropping all meat products to consume frozen dinners isn't the best course of action. Filling your cart with bags of foods you've never eaten before will overwhelm you. Prepare meals as you taper off of meat; arm yourself with a broad knowledge of healthy plants and vegetables. At some point, you might forget what you've been missing.
Photo: anaumenko / Adobe Stock
Start with foods you already love
The good news is that you likely have a number of plant-based side and main dishes that you love. Transitioning into a new diet requires a certain level of enjoyment. Otherwise, you're going to loathe eating, and eating should bring some level of satisfaction.
Try a one-to-one ratio to begin. On one night, cook a meal you love. Then try something completely new the next night. Follow that up with old faithful. This way, you constantly have new dishes to look forward to yet don't get stuck in thinking you have to be creative every single day. You'll likely find some winners and decide not to repeat other dishes. Regardless, you'll have a broader menu to work from.
Avoid ingredients you can't pronounce
The produce section of your grocery store provides almost everything you need to survive. You can likely pronounce every ingredient in this section. There's a vast difference between food and foodstuffs. Plenty of plant-based companies offer too much of the latter. Potato chips are technically vegetarian, and some use simple ingredients, yet it's easy to fill your cart with foodstuffs. The health benefits of this are not only negligible but potentially dangerous.
Qi Sun, an assistant professor of nutrition at the Harvard T.H. Chan School of Public Health, explains. "If you eat a vegan diet, but eat a lot of french fries, refined carbs like white bread, white rice, that's not healthy." He suggests "emphasizing fruits and vegetables. Not fruit juice but whole food. And nuts."
Utilize the wisdom of the internet—but don't get indoctrinated
There's a lot of terrible advice—and worse, propaganda—on the internet. While you likely don't want to eat eggs every day, they're not "toxic," as one popular documentary claims. Eggs are one of the best low-cost, high-value foods around.
Read websites like Everyday Health, which uses clear language, like "may improve" and "may decrease," with links to credible studies. This way you follow the going science without becoming fanatical about a particular diet or being disappointed if it turns out the research doesn't hold up. Good science evolves with evidence. And right now, the evidence points to more vegetables in our diets.
Stay in touch with Derek on Twitter and Facebook. His new book is "Hero's Dose: The Case For Psychedelics in Ritual and Therapy."
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What is human dignity? Here's a primer, told through 200 years of great essays, lectures, and novels.
- Human dignity means that each of our lives have an unimpeachable value simply because we are human, and therefore we are deserving of a baseline level of respect.
- That baseline requires more than the absence of violence, discrimination, and authoritarianism. It means giving individuals the freedom to pursue their own happiness and purpose.
- We look at incredible writings from the last 200 years that illustrate the push for human dignity in regards to slavery, equality, communism, free speech and education.
The inherent worth of all human beings<p>Human dignity is the inherent worth of each individual human being. Recognizing human dignity means respecting human beings' special value—value that sets us apart from other animals; value that is intrinsic and cannot be lost.</p> <p>Liberalism—the broad political philosophy that organizes society around liberty, justice, and equality—is rooted in the idea of human dignity. Liberalism assumes each of our lives, plans, and preferences have some unimpeachable value, not because of any objective evaluation or contribution to a greater good, but simply because they belong to a human being. We are human, and therefore deserving of a baseline level of respect. </p> <p>Because so many of us take human dignity for granted—just a fact of our humanness—it's usually only when someone's dignity is ignored or violated that we feel compelled to talk about it. </p> <p>But human dignity means more than the absence of violence, discrimination, and authoritarianism. It means giving individuals the freedom to pursue their own happiness and purpose—a freedom that can be hampered by restrictive social institutions or the tyranny of the majority. The liberal ideal of the good society is not just peaceful but also pluralistic: It is a society in which we respect others' right to think and live differently than we do.</p>
From the 19th century to today<p>With <a href="https://books.google.com/ngrams/graph?year_start=1800&year_end=2019&content=human+dignity&corpus=26&smoothing=3&direct_url=t1%3B%2Chuman%20dignity%3B%2Cc0" target="_blank" rel="noopener noreferrer">Google Books Ngram Viewer</a>, we can chart mentions of human dignity from 1800-2019.</p><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDg0ODU0My9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTY1MTUwMzE4MX0.bu0D_0uQuyNLyJjfRESNhu7twkJ5nxu8pQtfa1w3hZs/img.png?width=980" id="7ef38" class="rm-shortcode" data-rm-shortcode-id="9974c7bef3812fcb36858f325889e3c6" data-rm-shortcode-name="rebelmouse-image" />
American novelist, writer, playwright, poet, essayist and civil rights activist James Baldwin at his home in Saint-Paul-de-Vence, southern France, on November 6, 1979.
Credit: Ralph Gatti/AFP via Getty Images
The future of dignity<p>Around the world, people are still working toward the full and equal recognition of human dignity. Every year, new speeches and writings help us understand what dignity is—not only what it looks like when dignity is violated but also what it looks like when dignity is honored. In his posthumous essay, Congressman Lewis wrote, "When historians pick up their pens to write the story of the 21st century, let them say that it was your generation who laid down the heavy burdens of hate at last and that peace finally triumphed over violence, aggression and war."</p> <p>The more we talk about human dignity, the better we understand it. And the sooner we can make progress toward a shared vision of peace, freedom, and mutual respect for all. </p>
With just a few strategical tweaks, the Nazis could have won one of World War II's most decisive battles.
- The Battle of Britain is widely recognized as one of the most significant battles that occurred during World War II. It marked the first major victory of the Allied forces and shifted the tide of the war.
- Historians, however, have long debated the deciding factor in the British victory and German defeat.
- A new mathematical model took into account numerous alternative tactics that the German's could have made and found that just two tweaks stood between them and victory over Britain.
Two strategic blunders<p>Now, historians and mathematicians from York St. John University have collaborated to produce <a href="http://www-users.york.ac.uk/~nm15/bootstrapBoB%20AAMS.docx" target="_blank">a statistical model (docx download)</a> capable of calculating what the likely outcomes of the Battle of Britain would have been had the circumstances been different. </p><p>Would the German war effort have fared better had they not bombed Britain at all? What if Hitler had begun his bombing campaign earlier, even by just a few weeks? What if they had focused their targets on RAF airfields for the entire course of the battle? Using a statistical technique called weighted bootstrapping, the researchers studied these and other alternatives.</p><p>"The weighted bootstrap technique allowed us to model alternative campaigns in which the Luftwaffe prolongs or contracts the different phases of the battle and varies its targets," said co-author Dr. Jaime Wood in a <a href="https://www.york.ac.uk/news-and-events/news/2020/research/mathematicians-battle-britain-what-if-scenarios/" target="_blank">statement</a>. Based on the different strategic decisions that the German forces could have made, the researchers' model enabled them to predict the likelihood that the events of a given day of fighting would or would not occur.</p><p>"The Luftwaffe would only have been able to make the necessary bases in France available to launch an air attack on Britain in June at the earliest, so our alternative campaign brings forward the air campaign by three weeks," continued Wood. "We tested the impact of this and the other counterfactuals by varying the probabilities with which we choose individual days."</p><p>Ultimately, two strategic tweaks shifted the odds significantly towards the Germans' favor. Had the German forces started their campaign earlier in the year and had they consistently targeted RAF airfields, an Allied victory would have been extremely unlikely.</p><p>Say the odds of a British victory in the real-world Battle of Britain stood at 50-50 (there's no real way of knowing what the actual odds are, so we'll just have to select an arbitrary figure). If this were the case, changing the start date of the campaign and focusing only on airfields would have reduced British chances at victory to just 10 percent. Even if a British victory stood at 98 percent, these changes would have cut them down to just 34 percent.</p>
A tool for understanding history<p>This technique, said co-author Niall Mackay, "demonstrates just how finely-balanced the outcomes of some of the biggest moments of history were. Even when we use the actual days' events of the battle, make a small change of timing or emphasis to the arrangement of those days and things might have turned out very differently."</p><p>The researchers also claimed that their technique could be applied to other uncertain historical events. "Weighted bootstrapping can provide a natural and intuitive tool for historians to investigate unrealized possibilities, informing historical controversies and debates," said Mackay.</p><p>Using this technique, researchers can evaluate other what-ifs and gain insight into how differently influential events could have turned out if only the slightest things had changed. For now, at least, we can all be thankful that Hitler underestimated Britain's grit.</p>
We’ve mapped a million previously undiscovered galaxies beyond the Milky Way. Take the virtual tour here.
See the most detailed survey of the southern sky ever carried out using radio waves.
Astronomers have mapped about a million previously undiscovered galaxies beyond the Milky Way, in the most detailed survey of the southern sky ever carried out using radio waves.
A new study shows our planet is much closer to the supermassive black hole at the galaxy's center than previously estimated.
Credit: NAOJ<p><em>Arrows on this map show position and velocity data for the 224 objects utilized to model the Milky Way Galaxy. The solid black lines point to the positions of the spiral arms of the Galaxy. Colors reflect groups of objects that are part of the same arm, while the background is a simulation image.</em></p>
Apple sold its first iPod in 2001, and six years later it introduced the iPhone, which ushered in a new era of personal technology.