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Flexitarian Eating 101
Flexitarian, a term coined in 2009 by registered dietitian and nutritionist, Dawn Jackson Blanter, in her book Flexitarian Diet. The flexitarian philosophy helps you reap the benefits of eating a plant-based diet, while still enjoying animal products in moderation.

Whereas vegetarians eliminate red meat, poultry and fish and vegans avoid all animal products including meat, fish, eggs, and dairy, a flexitarian does not follow strict rules or guidelines.

Flexitarians follow a lifestyle based on these principles:
  • Eating mostly plants. The base of the flexitarians meals consists mostly of vegetables, fruits, and whole grains.
  • Protein intake is primarily from plant sources such as beans, legumes, nuts, and seeds
  • Flexible approach to consuming meat and animal products. There is no one set guideline for this, therefore important to take a personal approach. This may mean a few days a week when no animal products are consumed for one person and another may choose to have a small number of animal products daily. However, both of these examples increase the consumption of plant-based foods while still give you the freedom to enjoy the occasional hamburger.
  • Consuming more foods in their natural state, with minimal processing or additives.
  • Limit intake of added sugars and sweets.


Benefits of following a flexitarian lifestyle:
  • Reduce the risk of chronic diseases such as heart disease, diabetes, and cancers. While technically there’s no published research on the benefits of flexitarian eating, there is extensive research supporting the health benefits of eating vegetarian. The foundation of the flexitarian lifestyle is to consume more plants and fewer animal products. Ultimately, increasing nutrient density and phytochemical intake will lead to a healthy heart, balanced blood sugar, and fight cancers.
  • Promote an ideal weight because flexitarians’ foods are naturally nutrient-dense, which means they provide a lot of nutrition for not a lot of calories.
  • The high fiber content of plant-based foods supports a healthy digestive system.
  • Better for the environment. By eating more plant-based foods and fewer animal products you’re helping reduce greenhouse gas emissions and preserve Mother Earth.
  • It’s flexible, meaning there are hardcore rules or restrictions giving you the freedom to choose how you will implement.


If the flexitarian lifestyle sounds like something you’d like to try, contact me and we can set up a consult to ensure your success!
Flexitarian 101: How to Get Started
Now that you understand a little more about being a flexitarian, here are some tips on getting started.
  1. Create Awareness. The first step in the transition into embracing your new lifestyle is becoming aware of how much meat and animal products are you consuming. Consider keeping a food journal to help create awareness of the portions and frequency you are consuming animals products such as meat, chicken, seafood, deli meats, eggs, milk, yogurt, cheese, coffee cream, etc.
  2. Begin to Reduce. After you have created awareness of the amount and frequency you’re consuming animal products, it’s time to start reducing. Begin by serving yourself smaller portions of meat, reducing or eliminating traditional animal-based condiments and add-ons such as cream-based salad dressings, cheese, half and half and butter. Often times these add-ons are done out of habit.. Part of being a flexitarian is understanding the power you have in reducing your intake of animal products.
  3. Embrace the Replacements. Now that you’ve started to reduce portions of meat, condiments and add-on’s - it’s time to have fun and get creative with the replacements:
    • Swap out meat for beans, lentils, chickpeas or other meat alternatives.
    • Bulk up meals with brown rice or quinoa along with veggies such as zucchini, squash, carrots, spinach or kale.
    • Use plant-based creamers such as hemp, pea or almond creamer in your coffee instead of traditional milk or half and half.
    • Replace ground meat with diced mushrooms, or even reduce the amount of ground meat by mixing with plant-based alternatives such as beans, legumes and or diced mushrooms.
    • When baking, replace eggs with mashed bananas or applesauce.
    • Swap out heavy cream with canned coconut milk.
    • Replace traditional mayo with mashed avocado or guacamole.
    • Enjoy fresh fruit as dessert. Bake up a fresh fruit cobbler or change traditional ice cream with frozen fruit popsicles or sherberts.

The great thing about being a flexitarian is because it is based on simply eating more plants and few animal products, you can start practicing anytime and anywhere!
Featured Recipe
Guac and Greens Tacos
BY: Dawn Jackson Blatner, RDN
15 MINUTES • SERVINGS: 1
Ingredients:
Easy Guac:
  • 1 avocado, chopped
  • Juice of 1/2 lime
  • 1/8 teaspoon sea salt
Tacos:
  • 1 teaspoon extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1 cup canned black beans, drained & rinsed
  • Hot sauce (optional)
  • 6 sprouted corn tortillas
  • 3 cups baby spinach leaves, cut into strips
  • 1/2 cup fresh cilantro, chopped
Directions
  1. Prep the Guac. In a small bowl, lightly mash together avocado, lime & salt.
  2. Make the tacos. In a 10-inch skillet, heat the oil over medium-low heat. Add garlic, beans, & hot sauce (if using) and cook for about 4 minutes, slightly mashing the beans with a fork, until warm. While that's cooking, warm the tortillas directly on a stove burner over low heat. Use tongs to flip the tortillas from one side to the other. They get toasty and brown pretty quick so keep an eye on them!
  3. Assemble the tacos. Fill the warm tortillas with the smashed beans, spinach, & cilantro. Top with the guac.
Nutritional Facts: Serving Size: 3 tacos, Number of Servings 1
Calories 430, Total Fat 16g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 0mg, Sodium 400mg, Carbohydrates 65g, Dietary Fiber 19g, Sugars 1g, Added Sugar 0 g, Protein 13g
Be Inspired

“Eat Food. Not too much. Mostly Plants.” - Micheal Pollan

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News & Events
Flexitarian Eating 101
Flexitarian, a term coined in 2009 by registered dietitian and nutritionist, Dawn Jackson Blanter, in her book Flexitarian Diet. The flexitarian philosophy helps you reap the benefits of eating a plant-based diet, while still enjoying animal products in moderation.

Whereas vegetarians eliminate red meat, poultry and fish and vegans avoid all animal products including meat, fish, eggs, and dairy, a flexitarian does not follow strict rules or guidelines.

Flexitarians follow a lifestyle based on these principles:
  • Eating mostly plants. The base of the flexitarians meals consists mostly of vegetables, fruits, and whole grains.
  • Protein intake is primarily from plant sources such as beans, legumes, nuts, and seeds
  • Flexible approach to consuming meat and animal products. There is no one set guideline for this, therefore important to take a personal approach. This may mean a few days a week when no animal products are consumed for one person and another may choose to have a small number of animal products daily. However, both of these examples increase the consumption of plant-based foods while still give you the freedom to enjoy the occasional hamburger.
  • Consuming more foods in their natural state, with minimal processing or additives.
  • Limit intake of added sugars and sweets.


Benefits of following a flexitarian lifestyle:
  • Reduce the risk of chronic diseases such as heart disease, diabetes, and cancers. While technically there’s no published research on the benefits of flexitarian eating, there is extensive research supporting the health benefits of eating vegetarian. The foundation of the flexitarian lifestyle is to consume more plants and fewer animal products. Ultimately, increasing nutrient density and phytochemical intake will lead to a healthy heart, balanced blood sugar, and fight cancers.
  • Promote an ideal weight because flexitarians’ foods are naturally nutrient-dense, which means they provide a lot of nutrition for not a lot of calories.
  • The high fiber content of plant-based foods supports a healthy digestive system.
  • Better for the environment. By eating more plant-based foods and fewer animal products you’re helping reduce greenhouse gas emissions and preserve Mother Earth.
  • It’s flexible, meaning there are hardcore rules or restrictions giving you the freedom to choose how you will implement.


If the flexitarian lifestyle sounds like something you’d like to try, contact me and we can set up a consult to ensure your success!
Flexitarian 101: How to Get Started
Now that you understand a little more about being a flexitarian, here are some tips on getting started.
  1. Create Awareness. The first step in the transition into embracing your new lifestyle is becoming aware of how much meat and animal products are you consuming. Consider keeping a food journal to help create awareness of the portions and frequency you are consuming animals products such as meat, chicken, seafood, deli meats, eggs, milk, yogurt, cheese, coffee cream, etc.
  2. Begin to Reduce. After you have created awareness of the amount and frequency you’re consuming animal products, it’s time to start reducing. Begin by serving yourself smaller portions of meat, reducing or eliminating traditional animal-based condiments and add-ons such as cream-based salad dressings, cheese, half and half and butter. Often times these add-ons are done out of habit.. Part of being a flexitarian is understanding the power you have in reducing your intake of animal products.
  3. Embrace the Replacements. Now that you’ve started to reduce portions of meat, condiments and add-on’s - it’s time to have fun and get creative with the replacements:
    • Swap out meat for beans, lentils, chickpeas or other meat alternatives.
    • Bulk up meals with brown rice or quinoa along with veggies such as zucchini, squash, carrots, spinach or kale.
    • Use plant-based creamers such as hemp, pea or almond creamer in your coffee instead of traditional milk or half and half.
    • Replace ground meat with diced mushrooms, or even reduce the amount of ground meat by mixing with plant-based alternatives such as beans, legumes and or diced mushrooms.
    • When baking, replace eggs with mashed bananas or applesauce.
    • Swap out heavy cream with canned coconut milk.
    • Replace traditional mayo with mashed avocado or guacamole.
    • Enjoy fresh fruit as dessert. Bake up a fresh fruit cobbler or change traditional ice cream with frozen fruit popsicles or sherberts.

The great thing about being a flexitarian is because it is based on simply eating more plants and few animal products, you can start practicing anytime and anywhere!
Featured Recipe
Guac and Greens Tacos
BY: Dawn Jackson Blatner, RDN
15 MINUTES • SERVINGS: 1
Ingredients:
Easy Guac:
  • 1 avocado, chopped
  • Juice of 1/2 lime
  • 1/8 teaspoon sea salt
Tacos:
  • 1 teaspoon extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1 cup canned black beans, drained & rinsed
  • Hot sauce (optional)
  • 6 sprouted corn tortillas
  • 3 cups baby spinach leaves, cut into strips
  • 1/2 cup fresh cilantro, chopped
Directions
  1. Prep the Guac. In a small bowl, lightly mash together avocado, lime & salt.
  2. Make the tacos. In a 10-inch skillet, heat the oil over medium-low heat. Add garlic, beans, & hot sauce (if using) and cook for about 4 minutes, slightly mashing the beans with a fork, until warm. While that's cooking, warm the tortillas directly on a stove burner over low heat. Use tongs to flip the tortillas from one side to the other. They get toasty and brown pretty quick so keep an eye on them!
  3. Assemble the tacos. Fill the warm tortillas with the smashed beans, spinach, & cilantro. Top with the guac.
Nutritional Facts: Serving Size: 3 tacos, Number of Servings 1
Calories 430, Total Fat 16g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 0mg, Sodium 400mg, Carbohydrates 65g, Dietary Fiber 19g, Sugars 1g, Added Sugar 0 g, Protein 13g
Be Inspired

“Eat Food. Not too much. Mostly Plants.” - Micheal Pollan

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Flexitarian Eating 101
Flexitarian, a term coined in 2009 by registered dietitian and nutritionist, Dawn Jackson Blanter, in her book Flexitarian Diet. The flexitarian philosophy helps you reap the benefits of eating a plant-based diet, while still enjoying animal products in moderation.

Whereas vegetarians eliminate red meat, poultry and fish and vegans avoid all animal products including meat, fish, eggs, and dairy, a flexitarian does not follow strict rules or guidelines.

Flexitarians follow a lifestyle based on these principles:
  • Eating mostly plants. The base of the flexitarians meals consists mostly of vegetables, fruits, and whole grains.
  • Protein intake is primarily from plant sources such as beans, legumes, nuts, and seeds
  • Flexible approach to consuming meat and animal products. There is no one set guideline for this, therefore important to take a personal approach. This may mean a few days a week when no animal products are consumed for one person and another may choose to have a small number of animal products daily. However, both of these examples increase the consumption of plant-based foods while still give you the freedom to enjoy the occasional hamburger.
  • Consuming more foods in their natural state, with minimal processing or additives.
  • Limit intake of added sugars and sweets.


Benefits of following a flexitarian lifestyle:
  • Reduce the risk of chronic diseases such as heart disease, diabetes, and cancers. While technically there’s no published research on the benefits of flexitarian eating, there is extensive research supporting the health benefits of eating vegetarian. The foundation of the flexitarian lifestyle is to consume more plants and fewer animal products. Ultimately, increasing nutrient density and phytochemical intake will lead to a healthy heart, balanced blood sugar, and fight cancers.
  • Promote an ideal weight because flexitarians’ foods are naturally nutrient-dense, which means they provide a lot of nutrition for not a lot of calories.
  • The high fiber content of plant-based foods supports a healthy digestive system.
  • Better for the environment. By eating more plant-based foods and fewer animal products you’re helping reduce greenhouse gas emissions and preserve Mother Earth.
  • It’s flexible, meaning there are hardcore rules or restrictions giving you the freedom to choose how you will implement.


If the flexitarian lifestyle sounds like something you’d like to try, contact me and we can set up a consult to ensure your success!
Flexitarian 101: How to Get Started
Now that you understand a little more about being a flexitarian, here are some tips on getting started.
  1. Create Awareness. The first step in the transition into embracing your new lifestyle is becoming aware of how much meat and animal products are you consuming. Consider keeping a food journal to help create awareness of the portions and frequency you are consuming animals products such as meat, chicken, seafood, deli meats, eggs, milk, yogurt, cheese, coffee cream, etc.
  2. Begin to Reduce. After you have created awareness of the amount and frequency you’re consuming animal products, it’s time to start reducing. Begin by serving yourself smaller portions of meat, reducing or eliminating traditional animal-based condiments and add-ons such as cream-based salad dressings, cheese, half and half and butter. Often times these add-ons are done out of habit.. Part of being a flexitarian is understanding the power you have in reducing your intake of animal products.
  3. Embrace the Replacements. Now that you’ve started to reduce portions of meat, condiments and add-on’s - it’s time to have fun and get creative with the replacements:
    • Swap out meat for beans, lentils, chickpeas or other meat alternatives.
    • Bulk up meals with brown rice or quinoa along with veggies such as zucchini, squash, carrots, spinach or kale.
    • Use plant-based creamers such as hemp, pea or almond creamer in your coffee instead of traditional milk or half and half.
    • Replace ground meat with diced mushrooms, or even reduce the amount of ground meat by mixing with plant-based alternatives such as beans, legumes and or diced mushrooms.
    • When baking, replace eggs with mashed bananas or applesauce.
    • Swap out heavy cream with canned coconut milk.
    • Replace traditional mayo with mashed avocado or guacamole.
    • Enjoy fresh fruit as dessert. Bake up a fresh fruit cobbler or change traditional ice cream with frozen fruit popsicles or sherberts.

The great thing about being a flexitarian is because it is based on simply eating more plants and few animal products, you can start practicing anytime and anywhere!
Featured Recipe
Guac and Greens Tacos
BY: Dawn Jackson Blatner, RDN
15 MINUTES • SERVINGS: 1
Ingredients:
Easy Guac:
  • 1 avocado, chopped
  • Juice of 1/2 lime
  • 1/8 teaspoon sea salt
Tacos:
  • 1 teaspoon extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1 cup canned black beans, drained & rinsed
  • Hot sauce (optional)
  • 6 sprouted corn tortillas
  • 3 cups baby spinach leaves, cut into strips
  • 1/2 cup fresh cilantro, chopped
Directions
  1. Prep the Guac. In a small bowl, lightly mash together avocado, lime & salt.
  2. Make the tacos. In a 10-inch skillet, heat the oil over medium-low heat. Add garlic, beans, & hot sauce (if using) and cook for about 4 minutes, slightly mashing the beans with a fork, until warm. While that's cooking, warm the tortillas directly on a stove burner over low heat. Use tongs to flip the tortillas from one side to the other. They get toasty and brown pretty quick so keep an eye on them!
  3. Assemble the tacos. Fill the warm tortillas with the smashed beans, spinach, & cilantro. Top with the guac.
Nutritional Facts: Serving Size: 3 tacos, Number of Servings 1
Calories 430, Total Fat 16g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 0mg, Sodium 400mg, Carbohydrates 65g, Dietary Fiber 19g, Sugars 1g, Added Sugar 0 g, Protein 13g
Be Inspired
“Eat Food. Not too much. Mostly Plants.” - Micheal Pollan
Copyright © 2019 Customized Nutrition Newsletters, All rights reserved.
Customize the look and feel of your newsletter

Font Style

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Flexitarian Eating 101

Flexitarian, a term coined in 2009 by registered dietitian and nutritionist, Dawn Jackson Blanter, in her book Flexitarian Diet. The flexitarian philosophy helps you reap the benefits of eating a plant-based diet, while still enjoying animal products in moderation.

Whereas vegetarians eliminate red meat, poultry and fish and vegans avoid all animal products including meat, fish, eggs, and dairy, a flexitarian does not follow strict rules or guidelines.

Flexitarians follow a lifestyle based on these principles:

  • Eating mostly plants. The base of the flexitarians meals consists mostly of vegetables, fruits, and whole grains.
  • Protein intake is primarily from plant sources such as beans, legumes, nuts, and seeds
  • Flexible approach to consuming meat and animal products. There is no one set guideline for this, therefore important to take a personal approach. This may mean a few days a week when no animal products are consumed for one person and another may choose to have a small number of animal products daily. However, both of these examples increase the consumption of plant-based foods while still give you the freedom to enjoy the occasional hamburger.
  • Consuming more foods in their natural state, with minimal processing or additives.
  • Limit intake of added sugars and sweets.


Benefits of following a flexitarian lifestyle:
  • Reduce the risk of chronic diseases such as heart disease, diabetes, and cancers. While technically there’s no published research on the benefits of flexitarian eating, there is extensive research supporting the health benefits of eating vegetarian. The foundation of the flexitarian lifestyle is to consume more plants and fewer animal products. Ultimately, increasing nutrient density and phytochemical intake will lead to a healthy heart, balanced blood sugar, and fight cancers.
  • Promote an ideal weight because flexitarians’ foods are naturally nutrient-dense, which means they provide a lot of nutrition for not a lot of calories.
  • The high fiber content of plant-based foods supports a healthy digestive system.
  • Better for the environment. By eating more plant-based foods and fewer animal products you’re helping reduce greenhouse gas emissions and preserve Mother Earth.
  • It’s flexible, meaning there are hardcore rules or restrictions giving you the freedom to choose how you will implement.


If the flexitarian lifestyle sounds like something you’d like to try, contact me and we can set up a consult to ensure your success!

Featured Recipe
Guac and Greens Tacos

BY: Dawn Jackson Blatner, RDN
15 MINUTES • SERVINGS: 1
Ingredients:
Easy Guac:

  • 1 avocado, chopped
  • Juice of 1/2 lime
  • 1/8 teaspoon sea salt
Tacos:
  • 1 teaspoon extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1 cup canned black beans, drained & rinsed
  • Hot sauce (optional)
  • 6 sprouted corn tortillas
  • 3 cups baby spinach leaves, cut into strips
  • 1/2 cup fresh cilantro, chopped
Directions
  1. Prep the Guac. In a small bowl, lightly mash together avocado, lime & salt.
  2. Make the tacos. In a 10-inch skillet, heat the oil over medium-low heat. Add garlic, beans, & hot sauce (if using) and cook for about 4 minutes, slightly mashing the beans with a fork, until warm. While that's cooking, warm the tortillas directly on a stove burner over low heat. Use tongs to flip the tortillas from one side to the other. They get toasty and brown pretty quick so keep an eye on them!
  3. Assemble the tacos. Fill the warm tortillas with the smashed beans, spinach, & cilantro. Top with the guac.
Nutritional Facts: Serving Size: 3 tacos, Number of Servings 1
Calories 430, Total Fat 16g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 0mg, Sodium 400mg, Carbohydrates 65g, Dietary Fiber 19g, Sugars 1g, Added Sugar 0 g, Protein 13g

Be Inspired
“Eat Food. Not too much. Mostly Plants.” - Micheal Pollan
Flexitarian 101: How to Get Started
Now that you understand a little more about being a flexitarian, here are some tips on getting started.
  1. Create Awareness. The first step in the transition into embracing your new lifestyle is becoming aware of how much meat and animal products are you consuming. Consider keeping a food journal to help create awareness of the portions and frequency you are consuming animals products such as meat, chicken, seafood, deli meats, eggs, milk, yogurt, cheese, coffee cream, etc.
  2. Begin to Reduce. After you have created awareness of the amount and frequency you’re consuming animal products, it’s time to start reducing. Begin by serving yourself smaller portions of meat, reducing or eliminating traditional animal-based condiments and add-ons such as cream-based salad dressings, cheese, half and half and butter. Often times these add-ons are done out of habit.. Part of being a flexitarian is understanding the power you have in reducing your intake of animal products.
  3. Embrace the Replacements. Now that you’ve started to reduce portions of meat, condiments and add-on’s - it’s time to have fun and get creative with the replacements:
    • Swap out meat for beans, lentils, chickpeas or other meat alternatives.
    • Bulk up meals with brown rice or quinoa along with veggies such as zucchini, squash, carrots, spinach or kale.
    • Use plant-based creamers such as hemp, pea or almond creamer in your coffee instead of traditional milk or half and half.
    • Replace ground meat with diced mushrooms, or even reduce the amount of ground meat by mixing with plant-based alternatives such as beans, legumes and or diced mushrooms.
    • When baking, replace eggs with mashed bananas or applesauce.
    • Swap out heavy cream with canned coconut milk.
    • Replace traditional mayo with mashed avocado or guacamole.
    • Enjoy fresh fruit as dessert. Bake up a fresh fruit cobbler or change traditional ice cream with frozen fruit popsicles or sherberts.

The great thing about being a flexitarian is because it is based on simply eating more plants and few animal products, you can start practicing anytime and anywhere!
Copyright © 2019 Customized Nutrition Newsletters, All rights reserved.
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