I am a recovering Omnivore. Why recovering? I believe that eating meat is not a necessity, but a habit foisted upon us as soon as we’ve cut our teeth. Like many people who’ve realized they’re addicted to something I am in recovery.
Hi, my name is Don and I eat meat.

So why do I want to stop? I’ll explain. Perhaps you’ll find your own reason here. My wife, Lisa, is fond of three-pronged attacks. If you're going to use a pronged attack the accepted number is three. I've never heard of a four- or five-pronged attack.  Have you?

 So three it shall be: Mind, Body, and Spirit.



I'd also like to note that this is a personal choice. I'm not trying to convert anybody. Writing this down is my own learning process and it helps me remember why I’m doing it. I'm simply sharing my thoughts. Live whatever way you feel is best for you.



MIND
Money!



Being vegetarian costs less. I'm saving money for that lair I've always wanted (sharks with laser beams not included). And speaking of saving money, my health care costs will go down! It is possible to spend more money, and though my raw vegan friend Tonya Kay has said, "I don't have a discount body" when discussing the cost of organic produce, you’ll generally spend less. Poor people worldwide thrive on a diet of rice and beans. With a little knowledge and ingenuity you can have an exotic and nutritious meal on the cheap. Heck, you don't even have to cook it! And it can be fun!




Shelf Life Differential


Leave some lettuce on the counter for a day. Leave out some uncooked beef for a day. Which one is likelier to make you sick if you eat it? If you eat meat you need to constantly worry about cross contamination. When you hear stories about contaminated vegetables on the news the cause is generally pesticides or contaminated runoff from livestock. Eating fruits and vegetables is safer; much, much safer.


Efficiency


Being vegetarian is an efficient use of resources. Twenty vegetarians can live off of the same amount of land as 1 meat eater. If Americans cut down their meat intake by only 10% enough grain could be freed up to feed 60 million people.  Result? The cost of food around the world would drop and more people could be fed. The use of modern agricultural methods has resulted in increased efficiency of grain production but the cost of bread, etc. continues to rise. Why? Most grain grown isn't fed to people.



Pollution:  The presence in or introduction into the environment of a substance or thing that has harmful or poisonous effects



You can be a climate change denier. I'm really OK with that. Climatology is a new and inexact science. It's OK to be skeptical. What's not OK is pollution. 

It's not OK to pollute the water you drink, the air you breathe and the food you eat. Don't let some corporate shill denying climate change so he can make a buck con you into believing pollution is OK. There are no pleasant after effects of pollution, and the industrialization of livestock farming has created a monster.

 When I say "industrialization", I'm not talking about the small family-owned farms or what they call hobby farms in Texas. I mean the large scale operations. They have been a significant problem in the recent past.

 In 1993, overflow from an outbreak of cryptosporidium in Milwaukee's drinking water supply caused 100 deaths and sickened 430,000 people. The same type of runoff has also caused algae blooms and fish kills. I didn't have to go to Wisconsin to find those. I just looked at the St. Johns River in Jacksonville where I live.

 The air pollutants from these farms have also been linked to causing and increasing people's vulnerability to respiratory illness. The effects aren't limited to people. They can make plants more vulnerable to disease as well.

These are just a few examples. A great deal of information is available on this subject. Go out and read some of it.


USDA Wisconsin
Contamination from Seaboard Farms in OK
Spontaneous Abortions possibly caused by runoff from feedlots, CDC

BODY

The human animal is one of the most adaptive species on the earth. We live in a variety of climates and in all sorts of terrains. One reason we can do this is because we're omnivores. People can eat darn near anything, but we don’t have to.



Three ounces of Zonocerus Variegatus’, commonly known as grasshoppers, have around 21 grams of crude protein, 7 grams of vitamin A, 5 grams of iron, and 35 grams of calcium plus other human nutritional requirements. Technically grasshoppers are way more nutritious than beef. Insects can be an absolutely fabulous source of food and we are very capable of digesting them and using the nutrition provided. So why not? Because in the Western world it's not culturally acceptable. There is a movement in the United Nations led by Professor Arnold van Huis trying to change this. And he is not the first to suggest this by far. Vincent M. Holt published a pamphlet on the subject complete with recipes in 1885. The practice even has a name, entomophagy.



I’m not trying to get you to eat bugs. What I’m trying to get across is that alternatives to what we view as traditional sources of proteins are not a new idea.

You don’t need to eat insects. You also don’t need to eat meat. Humans can get most of the nutrition we need from a plant based diet. There are very few nutritional concerns but you can get supplements in the modern world.  Supplements you should be taking even if you eat meat. There is no real NEED to eat meat. It's a WANT.

 You can eat meat, grasshoppers, or beans (the best known high protein vegetarian option). Of those choices only beans offer no cholesterol, decrease the chance of heart disease as well as cancer, and are high in fiber. Oh yeah, and you don't have to capture and kill beans. They're pretty docile.



Besides heart disease and cancer eating meat can contribute to:

Osteoporosis

Kidney stones

Gallstones

Diabetes

Multiple Sclerosis

Arthritis

and more!



If I am vegetarian I will live longer. I will likely be in my 70s should my daughter Grace decide to tie the knot. I want to dance with my loving wife, Lisa, at my daughter's wedding. I've started taking dance lessons and would really like to be there. I may be good by then, you never know!

Think of vegetarians and skinny, pale and weak? Think again! VGirlsVGuys is a project of photographer Melissa Schwartz, an accomplished artist and vegan activist.

SPIRIT

This is a less selfish topic that some of you will hate. Remember, I’m not trying to change any minds. This is all for me. Do what you will.

Think for a minute on the topics I written on above, specifically the items under MIND. By becoming vegetarian I stop thinking about what’s happening and start doing something about it. If enough consumers vote with their wallets, changes will be made. Of course these industries are heavily subsidized by billions of tax dollars. You’ll have to speak louder than lobbyists. It will take millions of people to out yell those megaphones of millions of dollars in political donations. I do hereby add my tiny voice.

I’ve also done something I don’t recommend for any meat eater. I found out where my meat comes from. I don’t mean cows, chickens, pigs and fish. Despite popular opinion I am not an idiot. I’ve simply stopped living under the illusion that the animals I have consumed were healthy and well cared for. They weren't. They often lived in deplorable conditions that, if done to a single animal in your backyard, would cause your arrest for animal cruelty. I’m not exaggerating. Look it up. What you’ll find will probably be old footage because laws have been passed preventing the filming of activities inside of factory farms and animal processing companies. It’s bad for business, you see; your lobbyist dollars at work.


Time Magazine - Caged Hens: An Undercover Investigation Reveals Apparent Animal Cruelty at an Egg Farm
Video Shows Farm Workers Kicking, Tossing Piglets


Nobel prize winner predicts a rise in veganism


I am a healthy omnivore that’s chosen to care for himself and his world by becoming a vegetarian.

CONCERNS

But where will I get my protein?


Protein, protein, protein! Everybody wants to know where vegetarians get protein! Protein is not going to be a problem! There are other things you should give more thought to.


B12


If you are a strict vegan, or even mostly vegan, there is a good possibility you will develop a B12 deficiency if you don’t take a supplement. And even though B12 is found mostly in the meat of animals, with smaller amounts found in eggs and milk, a deficiency often occurs in meat eaters as well. Some cereals are fortified but it’s not adequate. Take a vitamin supplement. Many daily vitamin tablets are sufficient, you just need to read the label.


Iron


There are a plethora of sources for iron in a vegetarian diet:  

Tofu, black strap molasses, amaranth, lentils, swiss chard, dulse, lima beans, potato, wheat germ, pinto beans, kidney beans, dandelion greens, kale, pumpkin seeds, black beans, spinach, broccoli, almonds, pumpkin, beet greens, brewers yeast, quinoa, teff, figs, raisins, prunes, green beans, millet, whole wheat, parsley, kelp, oats, corn, peanuts, cashew butter, almond butter, blueberries, bananas and raspberries.



You can even increase the iron content of your tomato sauce by cooking it in an iron skillet. No kidding!

The caveat is that plant based iron must be accompanied by vitamin C to be absorbed, but that will not be a problem with a vegetarian diet.


Zinc


Zinc is essential for the immune system, the nervous system, and your skin. If you are prone to infection increase your zinc intake for a boost. You can take a supplement but it’s not really necessary. You can eat wheat germ or go for more tasty options like swiss chard, lima beans, baked potato, oats, mustard greens, pumpkin seeds, soybeans, rice, kidney beans, ginger root, wild rice, peas, leeks, lentils, cashews, sunflower seeds, and lima beans.


Omega-3s - Look here


Almost all Americans suffer an insufficiency in these fatty acids. A great many vegetarians make an exception and take a fish oil supplement, but Omega-3s can be gotten by using flax seed oil, or by using flax seeds in your diet.  Some can be gotten by including raw walnuts.


Calcium


You can get this essential nutrient by using calcium enriched products such as soy milk, or you can just eat your greens! Greens are where it’s at! Ready vegetarian sources of calcium are: Cooked turnip greens, torula yeast, collard greens, cooked rhubarb, spinach, oatmeal, tofu, broccoli, dandelion greens, swiss chard, blackstrap molasses, soy flour, mustard greens, almonds, baked beans, filberts, oranges, cooked kale, fresh spinach, tahini, and garbanzo beans.



Still obsessed with protein?


How much do you need?

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
Examples:  a 220 pound male would need about 100 grams a day and a 120 pound female needs 55 grams.


An ounce of cooked meat or fish has about 7 grams of protein. An average serving size should be, and I say should because most eat way more, 3 ounces. This gives us an average of 21 grams per serving. So how does a diet of vegetables, dairy and eggs stack up?


One egg has six grams of protein. I can’t remember the last time I sat down and ate one egg. I think I was a five or so. UNRELATED TRIVIA:  Why are there 100 folds in a chef’s toque (that tall white hat)? They represent the different ways to cook an egg.


One cup of milk has eight grams of protein. A 16 ounce glass, two cups, has 16 grams of protein. Dairy products are a real heavy hitter in the protein department. How do you think little calves grow into 1200 pound cows? The downside is that dairy products are often high in fat, and not the good kind, so be careful.


Lacto-Ova Vegetarians will not have a problem with protein. How about Vegans?


The common bean is the el magnifico of protein in your everyday vegetarian meal. Most beans have between 7 and 10 grams of protein per half cup. That’s half a cup! That’s 4 ounces people! And variety? There’s a taste and texture for every mouth!  


Common types of beans on the American table are:
Black beans
Black eyed peas.
Cannellini beans
Chickpeas, also known as garbonzo beans, are a personal favorite
Great Northern beans
Kidney beans
Lima beans
Pinto beans
Navy beans, also known as Boston beans


Another type of bean that’s becoming more common is the soy bean. The versatile soy bean is widely used in meat and dairy replacements. The edemame bean, an immature soy bean, makes a tasty high protein addition to your plate as well in salads or as a snack.

Bean sprouts are a great way to add protein to a meal. The most widely used type of bean for sprouting is the mung bean. Mung bean sprouts provide 3 grams of protein per cup. Not as much as a mature bean but nothing to sneeze at.


Broccoli. Broccoli? Yes, broccoli. This bright green member of the cabbage family has been prepared in every possible way imagined. Broccoli offers 3 grams of protein per ounce both cooked and raw. Besides the protein this vegetable offers 100% or more of vitamins C and K and smaller amounts of many other vitamins. Your mother and grandmother were right; eat your broccoli!


You can also find small amounts of protein in unexpected places, like a tomato. Two tomatoes contain a gram of protein. Two carrots also has a gram.


And what of the favorite canned vegetable of a famous muscular seaman? Spinach has a little less than a gram a cup. The squinty eyed sailor would be better off with kale at two grams a cup. I’m surprised he didn’t choose seaweed. You’d think a world traveler like him would know that nori, usually used to wrap sushi but great in a salad, packs a massive protein punch at over 11 grams a cup! Move over meat! You’ve just had your butt kicked!


Protein is NOT a problem!

Pulses, legumes, beans—they have far more in common than the production of gas within your digestive system. They are both rich sources of protein and fiber, and contain valuable antioxidants. It’s these characteristics that are tied to the cancer-preventing properties of the foods and that should motivate you to add more to your diet. Numerous studies have linked beans and legumes with cancer prevention.

How Beans Fight Cancer

Scientists with University College London found that beans actually contain an anti-cancer compound that blocks an enzyme involved in tumor growth. As BBC reported when the study first came out, scientists had been researching cancer treatment options that targeted the enzyme phosphoinositide 3-kinase directly but had difficulty until they found the natural compound in beans to do the work for them. Not only did the compound known as inositol pentakisphosphate block tumor growth, it enhanced other treatment options.

A more recent study from Loma Linda University found dramatic reductions in cancer risk that coincide with modest increases in bean consumption. Those study subjects that ate pulses or lentils at least three times each week were able to reduce their risk of colon polyps by one-third. Colon polyps are small growths that can lead to cancer. Another study from the university found that individuals consuming beans 2+ times a week had a 42% reduced risk of colon cancer than those eating beans less than once per week.

Increased bean consumption is associated with a lower risk of colon cancer overall, with research showing that the fiber in beans impact colon cancer risk more than any other source of fiber.

In addition to the high fiber content of beans, they also contain antioxidant compounds that work to fight free radicals which can lead to oxidative damage on a cellular level, including cancer.

While vegetarians have been reaping the benefits of beans for some time, many using them as one of their primary sources of protein, not everyone is experiencing what beans have to offer. (Beans can also help reduce blood pressure). As this research shows, just three servings of beans and legumes a week could significantly decrease your cancer risk.

Here are some bean-eating tips:

• Skip canned beans whenever possible and opt for cooking dry beans instead.

• Soak harder beans (chickpeas, kidney beans, black beans, etc.) for several hours to shorten cooking time.

• Use leftover beans as the foundation of a great veggie burger.

In addition to eating beans for their cancer-prevention benefits, beans are also a good source of B-vitamins, can help regulate digestion, and work to regulate blood sugar.

So you're worried about your child becoming a vegetarian? Don't be. Being or becoming a vegetarian is no risk to their health, as long as you watch their diet. In fact, it's just the opposite. I told my parents I was a vegetarian at the ripe old age of 12. I haven't eaten meat since. I'm 51 years old. Am I deprived of nutrition? Hardly. In fact, I think I'm likely much healthier than most people my age. Still, it's important to watch what you eat, whether you are a vegetarian or not. Here are five nutrients of concern for vegetarians and where they can get them.

Where's the protein? It's a myth that vegetarians do not get enough protein. A proper vegetarian diet isn't all fruits and vegetables. The protein in a vegetarian diet comes from those sources, but it's also found in legumes (beans and ground nuts) and tree nuts. There's also protein in the whole grains prevalent in a vegetarian diet. Incidentally, protein should make up less than a fourth of your dietary intake, not the nearly half that most Americans consume.

Where's the iron? Vegetarians who eat balanced diets, high in antioxidants need not fear for a lack of iron. Look to Popeye for the answer. Dark leafy vegetables, such as spinach contain plenty of iron. If your child wants to be a vegetarian, but hates spinach, there are other plenty of other green vegetables that contain iron. There's even iron in some beans and nuts.

Where's the calcium? There's plenty of calcium in dairy products. What do you do if your child has opted for a dairy free vegetarian diet? Don't panic. There are vegetables high in calcium too. Once again, be sure your child includes those dark leafy greens to get her share of calcium. That's right, spinach is a vegetarians best friend. It's chock full of both iron and calcium.

Where's the Omega3? We've all heard about the healthy benefits of Omega3. Doctors tell us to get it from oily fish. What if your child has decided not to eat meat or fish? Where will she get her Omega3? Luckily, Omega3 has several vegetarian sources. Two of the best are walnuts and flax seed. Don't worry if your child decides to go vegetarian. With a diet high in fruits, vegetables, whole grains and legumes, she's making a smart choice.

Where's the Vitamin B-12 in a vegetarian diet? The main sources of Vitamin B-12 are meat and fish. If your child eats neither, she should be taking a Vitamin B-12 supplement regularly. You will hear rumors that there are no vegetarian sources of B-12. This is false, but it's true that vegetable sources of vitamin B-12 are few and far between. Your child will be happy to know there are Vitamin B-12 supplements made from vegetarian sources. In fact, I take them every day.

Beans provide good nutrition. Raw bean sprouts or cooked beans provide protein, vitamins and fiber. Here are some of the lesser known facts of bean nutrition.

1) Beans Help Prevent Cancer Besides being a good source of protein and vitamins, beans can help prevent cancer. Here's how:

• Beans are high in isoflavones, which can help stunt the growth of breast cancer cells. Isoflavones prevent cancerous cells in the breast from taking in estrogen, which can prevent and help treat this type of cancer.
• Beans are high in antioxidants. Antioxidants help eliminate free radicals from your body, which can slow the signs of aging and prevent a variety of cancers.
• Beans are high in dietary fiber, which can help prevent colon cancer

2) Beans Rate Low on the Glycemic Index The glycemic index measures the effect different foods have on blood sugar, or glucose, levels. Foods that rate high on the glycemic index raise your blood glucose levels quickly, but typically that spike in blood sugar levels doesn't last long, and when your glucose levels fall again, they could fall to levels even lower than before. If this happens too often, you put yourself at risk for conditions like diabetes and hypoglycemia.

You want to eat foods that rate low on the glycemic index. Such foods raise your blood glucose levels in a stable manner, so that you don't experience huge spikes in blood sugar, nor do your sugar levels bottom out, leaving you feeling weak and shaky. Here are some of the benefits of eating low-GI foods:

• They help you manage your weight.
• They reduce your risk of diabetes and heart disease.
• They improve your physical stamina.

3) Beans Are Good for Your Digestion Beans are easy to digest and the high amounts of dietary fiber they contain can help relieve the symptoms of constipation. For those of you who are concerned about flatulence, here are some tips to keep beans from embarrassing you socially:

• Soaking beans prior to cooking removes many of the sugars, oligosaccharides, that they contain. It's these sugars that cause the bacteria in your intestines to produce the gas commonly associated with beans. Reduce the sugars, reduce the gas.
• Drink plenty of water with your beans.
• Once you've cooked your beans, rinse them in fresh water.
• Eat beans regularly, and your digestive tract will become more accustomed to them.
• Eat softer varieties of beans, too, like string beans, wax beans and snap beans.
  
• Eat bean sprouts, which offer all the nutrition of beans, without the embarrassing side effects.

4) Coffee Beans Are Nutritious, Too The average cup of coffee contains between 80 and 135 mg of caffeine, which is a good reason not to drink more than two cups per day. However, many people don't realize that coffee has nutritional value. A cup of black coffee contains:

• 4.7 mg of calcium
• 71 mg of magnesium
• 116 mg of potassium
• 2.4 mg of omega-3 fatty acids

Coffee also contains B vitamins and protein.

What Beans Can Do for You

All legumes such as kidney, black, white and red beans, chick peas and lentils confer health benefits.

• Including beans in your diet several times a week may decrease the risk of colorectal adenomas (polyps), which may in turn lower the risk of colorectal cancer.
• Eating beans regularly may lower the risk of coronary heart disease.
• The Shanghai Women’s Health Study looked at the legume consumption of over 64,000 women and their risk of developing type 2 diabetes. Researchers found that consumption of legumes, particularly soybeans, was inversely associated with the risk of type 2 diabetes. The more legumes these women ate, the lower their risk of getting type 2 diabetes.

What You Can Do With Beans    

You can buy dry beans and soak them overnight. If you buy canned beans, rinse them before using to remove some of the added sodium.

• Hummus - for a quick dip, purée a 15-ounce can of chick peas, ¼ cup fat-free plain Greek yogurt with olive oil, minced garlic, lemon juice, parsley, salt and pepper to taste, and a dash of paprika. Serve with toasted whole wheat pita triangles and fresh vegetables for dipping.
• Add to soups, salads, stews and chili
• Add to pasta
• Serve as a side dish

Sources: fitday.com and doctoroz.com