Weight gain, depression and stress are some of the occupational hazards of the corporate environment.

The key to navigating around these hurdles is to be aware of what you eat, so that you can choose wisely what you feed yourself. This principle is known as mindful eating. Choosing wisely means choosing plant-based foods. Here’s the reason why:

During the early ’90s, the average American consumed about 1850 calories per day. Today, the number of calories consumed has increased to 2150 calories per day. This increase in calorie consumption is enough to add an extra pound of weight every 11 days! Fortunately, researchers have identified the main culprits:

• Increase in portion size per meal

• Calories consumed from unhealthy sources

The good news is, these problems are easy to fix, and this article has all the information you will need to make a strong start.

Amazing Advantage Of Plant-Based Food That You Can’t Miss

A study conducted on 71,768 women aged between 38 and 63 years reveals that a dietary pattern consisting of higher intake of red and processed meat, along with refined grains, sweets, and desserts could increase the risk of stroke.

On the other hand, a diet rich in fruits, vegetables, and whole grains protects against the risk of stroke. Moreover, plant-based foods negate the impact of large portion sizes; the example below illustrates how.

A Big Mac has 563 calories, which is equal to three and half pounds of broccoli. Therefore, if your meal consists of mainly plant-based food, you can actually increase your portion size and generally not over-consume too many calories.

Build A Plant-Based Menu With This Simple Tip

Before building a menu, you must have a clear picture of everything you eat over a one-week period. Begin with a food diary where you either write down or photograph everything you eat. Do this for one week, and at the end of it you will literally have a “clear picture”. After reviewing the diary, you’ll see what needs to be eliminated. Once you decide to eliminate certain foods, the next step is to replace these foods with something plant based. Remember, replacing what you remove is essential, otherwise the undesirables will find their way back into your diet.

Three Easy-To-Cook Plant-Based Recipes

Contrary to what many think, maintaining a plant-based diet isn’t difficult, dull, or tasteless. Here are three recipes that prove that eating vegetarian food can be just as pleasing to your palate.

1. Cauliflower Fried Rice

This recipe from Living Sweet Moments is a delicious way to replace Chinese takeout food (serves three to four people). It’s also an excellent replacement for rice. All you need is one large head of cauliflower, half a cup of corn, a clove of garlic, half a cup of frozen peas and carrots, half a piece of shallots, two tablespoons of soy sauce, and two tablespoons of sesame oil. Stir fry and enjoy!

2. Vegan Tofu Meatballs

Despite the name, this delicious recipe from Healthier Steps will help you during those dark times when you crave some meat. To better prepare for the week, you can cook a batch of them, put them in the fridge, and then munch on them when you feel hungry.

Ingredients

• 1 packet extra firm tofu, mashed

• 1 cup gluten-free bread crumbs or 4 slices of bread

• 1 cup walnuts, finely chopped

• ¼ cup Bragg’s Liquid Aminos

• 2 tbsp. nutritional yeast flakes

• 2 tbsp. tapioca starch

• 1 tbsp. onion granules

• 2 cloves garlic, minced

• 1 tsp. sea salt

• Pinch each of dried sage, oregano and basil

Directions

1. Preheat oven at 350 degree, and grease baking sheet or parchment lined baking sheet and set aside.
2. Make breadcrumbs by blending one-inch pieces of bread in a blender or food processor, set aside in a large mixing bowl.
3. Add walnut, sage, oregano and basil.
4. In a food processor or blender, place tofu, liquid aminos, nutritional yeast flakes, tapioca starch, onion granules, garlic and sea salt.
5. Pour blended mixture into bowl and mix well.
6. Form into balls and bake for 30 minutes, turning tofu meatballs after 15 minutes.
7. Transfer tofu meatballs to a serving dish and spoon sweet and sour sauce on top.

3. Customized Nourishment Bowl

This recipe from blog.graze.com is unlike any other, because it can actually help to create other recipes. Using a simple color-coded chart, you can put together a healthy bowl of food that gives you plenty of nutrition.

Execution Is The Key

Reducing your risk of disease and weight gain can be assisted by adopting a plant-based diet, which is healthier than the average diet that families tend to follow. You can start small by incorporating one or two plant-based meals per week. Thereafter, you can progress to swapping more of the meat-filled meals with healthier plant-based recipes, such as the ones shown here. They are not only better for our bodies but also better for the future of our environment.

Have you swapped for plant-based meals yet? Share your favorite recipes with us!