How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat): A Starter Plan

This week I had someone ask me a very relevant question. I have to admit, I feel honored that someone would come to me for my take on this!

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

“Hey Nick. [My husband] is trying to loose weight and I am trying to eat healthier along with him. We are trying to eat less processed foods and more vegetables and protein. We will still eat meat but do you have any tips or websites of healthier food plans or recipes?”

So today, I am going to simplify this for anyone else as well who is wishing to stay fuller but eat healthier this year.

Yes, I am a vegan and have been for more than a year a half, a vegetarian for over 3 years, and kosher for over 6 years. See Dairy And Egg Free Testimonials: Nick Shell- A Year And A Half Later.

But let me be clear, this is not propaganda to try to convince people to adopt my lifestyle. It was a gradual process of several years for me. That’s why I am sharing this plan which actually includes meat.Because back in 2008, when I first starting changing my lifestyle, I was still eating meat.

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

So this is an invitation to adopt part of my lifestyle.

I propose that you give up all dairy, eggs, and high fructose corn syrup for an entire month. I want you to see what life is like when you free yourself of those ingredients alone. From there, you can decide whether this is something you would like to maintain.

I want to clarify why I am suggesting you specifically eliminate all dairy, eggs, high fructose corn syrup, and soda from your diet. See Dairy And Egg Free Testimonials: Ben Wilder, 6 Months Later.

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

Specifically, I am going to focusing on the concept of avoiding cholesterol from dairy and eggs, but focusing on “good fats” from plants. Plants do contain a small amount of cholesterol, but never enough to even register as 1% on the food label! That’s pretty cool. See I Survived A Year Of Being A Vegan, Part 1.

My plan also helps you avoid processed foods.

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

There are 7 things I’m saying you can eat, and 5 that you can’t:

Can eat: vegetables, fruit, grains (rice, pasta, oats, etc.), beans, nuts, seeds, and yes… meat.

Can not eat: dairy, eggs, high fructose corn syrup, soda (even diet), and fruit juice.

See 5 Reasons Your Facebook Friends Are Going Vegan.

I am a vegan who is telling you that if you’ll abide by the rest of my criteria, you can still get away with eating meat.

Granted, it will still largely increase your chances of cancer, diabetes, and stroke in the long run…

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

But for someone who is new to this whole “plant-based lifestyle,” I’m not going to tell you to get rid of meat… yet. That part will work itself out later on your end.

Dairy (anything containing milk):

This mucus-like substance is a product of the endocrine system. When we get sick, we typically produce an abundance of mucus to help wash out the foreign substance and infection. So imagine how your body reacts to having a foreign mucus from a different species in your body. That explains why so many people notice their allergy and sinus problems greatly diminish once they eliminate dairy 100%.

Not to mention, milk products contain the fat from the animal as well. The more dairy you consume, the higher your cholesterol… more on that in a minute.

The 0% Cholesterol Substitute: Switch to almond milk. Substitute cheese with cashews for pasta dishes (mix ½ cup almond milk with ½ cup cashes, in a blender, for a sauce) and avocado for Mexican-type dishes.

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

Eggs:

The main reason to stay away from eggs is the cholesterol. I challenge you right now to walk over to your refrigerator and check out the daily cholesterol intake of just one egg. It’s going to most likely be close to at least 60% of your daily intake. And again, that’s just one egg!

The 0% Cholesterol Substitute: In baking, switch to applesauce and/or chia seeds. You’ll still be able to bake just fine without the eggs and dairy; my wife has been doing that for quite a while now.

High Fructose Corn Syrup:

This is the most processed form of sugar. When you consume high fructose corn syrup, your body spends the rest of the day searching for the rest of the food that naturally came with the corn it was derived from.

In other words, you are constantly hungry because your body knows it was tricked.

The 0% Cholesterol Substitute: Eat whole fruit. Bananas, oranges, apples… whatever kind of fruit you want.

Historically, the human race has depended on fruit as a snack or dessert. Fruit is packed with not only sugar, but also fiber, which serves as the combo your body is actually wanting.

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

Soda: Whether it’s sweetened with sugar, high fructose corn syrup, or whatever strange artificial sweetener, there’s a reason people like me won’t drink it. It’s too unnatural to what the human body can legitimately toleration. If nothing else, soda (no matter how it’s sweetened) will ultimately make you hungrier.

Instead, drink water. My daily goal is to drink at least 2 liters of water per day, if not 3.

Fruit Juice: It’s the same thing with fruit juice: sugar water. Your body spends the rest of the day trying to consume the rest of the fruit.

So it’s simple, just eat the fruit. Don’t drink it- unless, you mix up it in a blender, which doesn’t extract the fruit’s sugar from its fiber. Your body was designed to digest all of the fruit, not just the water and sugar from it.

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

Now, To Get Started…

Keep in mind that you want to substitute fatty foods with cholesterol (like cheese) with fatty foods without cholesterol (avocados, nuts, seeds). Fat from plants is good and necessary; please make sure you are getting plenty of fats from plants each day. Otherwise, you’ll be tempted to eat dairy and eggs.

Breakfast: Your body wants oats. But don’t waste your money on packaged oatmeal which contains sugar and weird chemicals. Just buy a canister of plain oats. From there, mix in some hot water or almond milk, slice up a banana, throw in some almonds or cashews, and break off a square on unsweetened (and therefore dairy-free) square of baking chocolate.

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

Or, use your blender to make an awesome smoothie. Pour in one cup of almond milk, a banana, a tablespoon of chia seeds, a cup of a 2nd fruit in its whole form (like strawberries, blueberries, pineapple).

Lunch: Eat your leftover dinner from last night. See below…

Dinner: For the most part, most of your meals can be Italian (pasta, pizza, lasagna) and Mexican (burritos, enchiladas, or even just rice and beans with salsa and avocado). That’s mainly what our family does.

The majority of our family’s recipes come from this website: Oh She Glows. You will not disappointed once you try her recipes.

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

Make sure you have a dark green salad every night with dinner; there’s a lot of protein in dark green vegetables.

And for good dairy and egg free desserts you can make, please visit Gluten Free Vegan Girl.

Please consider my plan. Other “diet” plans are going to make you count calories and even go hungry at times.

My plan allows you to eat as long as you’re hungry, but just to cut out 5 things:

Dairy, eggs, high fructose corn syrup, soda (even diet), and fruit juice.

And don’t forget the things you can eat:

Vegetables, fruit, grains (rice, pasta, oats, etc.), beans, nuts, seeds, and yes… meat.

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

This has been your introduction to beginning a plant-based lifestyle. Sure, ideally, I’d love to see you stop eating meat, because long term it largely increases your chances of cancer and disease.

But for now, just try this.

Also, there are some wonderful documentaries on Netflix that back up everything I have to say:

Supersize Me, Food Inc., Forks Over Knives, Vegucated, and Hungry For A Change.

I will close by reminding you that I once started from somewhere too. Don’t get overwhelmed. Just start here and feel free to ask me any questions. I am happy to help you in your journey to a healthier life!

How To Stay Fuller But Eat Healthier This Year (And Still Eat Meat)

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Dairy And Egg Free Testimonials: James Hardy’s Asthma- Week 3

Let’s found out about James Hardy’s 3nd week on my challenge:

Journal entry date: September 28th, 2014

Dairy And Egg Free Testimonials: James Hardy’s Asthma- Week 2

I am more than three weeks into no dairy and no eggs. There have been some battles over the last week. My wife’s family had a pre-holiday get together and the foods I love the most I had to avoid. It was tough but I fought through it.

Since my last post I have noticed some more changes I have noticed. For as long as I can remember I have had issues with plaque buildup on my teeth. I brush twice daily and floss trying to prevent it. On day 18 I did not have any plaque buildup. I kept to my ritual but I haven’t had any plaque buildup on my teeth since then.

The next thing I noticed was my bacne has gotten better. I do a lot of weight lifting and no matter what I do, it doesn’t go away. On the three week mark I noticed that my bacne was noticeably better. My wife has also commented on how much it is clearing up. I was told by a doctor when I was in high school that if I avoided milk it would clear up but I didn’t listen.

Week three was very rough for me because I was sick as well. I was starting to feel a cold coming up but my mucus never thickened or changed colors. My body still hurt and I suffered many of the symptoms but my nasal passages moved very well and my mucus stayed thin. I am fully recovered and feeling great.

This diet change as not just been tough on me, but it has been a challenge for my wife as well. One of a go to quick meals has been hamburger helper, which requires milk and has cheese in it. Since I am avoiding dairy we have had to get creative on quick meals so we came up with our own version. We brown hamburger meat like you would for hamburger helper and then we add half a can of tomato paste, 1 cup of almond milk, handful of daiya cheese, and then we sprinkle in some of our favorite seasonings. It taste much better than hamburger helper and it is much healthier.

Dairy And Egg Free Testimonials: Nick Shell- A Year And A Half Later

Hi, I am Nick Shell, the creator of Dairy And Egg Free Testimonials, and this is the update to my story.

By now, you’ve probably read some testimonials of my converts: both Ben Wilder (6 months) and James Hardy (1 month).

But of course, I myself took the “48 Hour Dairy And Egg Free Challenge” a year and half ago… and I’m obviously still committed.

Dairy And Egg Free Testimonials: Nick Shell- A Year And A Half Later

Like the other guys who I have featured here on Family Friendly Daddy Blog, I decided to take the challenge to find out if it were true that by eliminating dairy and eggs for just 48 hours, my sinus and allergies would noticeably improve.

Well, here I am, a year and a half into the 48 hour challenge with no dairy and eggs. I haven’t been sick once since then, nor have I suffered from sinus pressure, nor have I produced sinus congestion. Period.

It’s not a coincidence, considering before the switch I suffered from 22 years of ongoing sinusitis, sinus pressure, and allergies to pets. Obviously, all those problems went away and have stayed away for the past 18 months.

Dairy And Egg Free Testimonials: Nick Shell- A Year And A Half Later

But I also want to address another issue. For more than a year before I went “dairy and egg free” back in April 2013, I had already been a vegetarian.

What I am telling you is that for nearly 3 years, I have not eaten any meat, including fish. And for the past year and a half, no dairy or eggs.

I just want to serve as physical evidence that if a person focuses on the right nutritious food groups (veggies, fruit, grains, beans, nuts, seeds), they don’t have to rely on animal products to be healthy.

Dairy And Egg Free Testimonials: Nick Shell- A Year And A Half Later

At age 27 in 2008, the year I got married, I maxed out at around 178 pounds, which took its toll on me, being 5’9”. That extra “beefiness” also came with “medically incurable” eczema (specifically called “dyshodrosis, which covered both my hands; plus acne, and again, constant allergy and sinus issues.

It wasn’t until in hindsight that I could actually see the change in the mirror and in pictures of myself. I just assumed it was a “bad camera angle” that I looked heavier.

Dairy And Egg Free Testimonials: Nick Shell- A Year And A Half Later

In desperation, I prayed to God to just show me what I needed to do and I would do it; that I would gladly serve as a spokesman to help others if I could just be cured on my haunting eczema (dyshodrosis).

That prayer led to a journey a few years long, in which I was gradually shown that becoming a vegan would be that cure I was so desperate for.

Dairy And Egg Free Testimonials: Nick Shell- A Year And A Half Later

I didn’t do it “cold turkey” (bad pun)… it was a gradual process.

On Thanksgiving Day 2008, I went kosher- meaning I stopped eating pork and shellfish. By December 2011, I had sort of accidentally become a vegetarian. Then of course in April 2013, I became vegan. (Not to mention, 6 months later in September 2013 I permanently gave up caffeine.)

Now at age 33, I am consistently around 142 pounds and have been since I went dairy and egg free 18 months ago.

Dairy And Egg Free Testimonials: Nick Shell- A Year And A Half Later

I went from a size large shirt to a medium; from a size 34 waist to a very comfortable 31. But it’s not about the weight I’ve lost, it’s about the medical issues I lost when I lost that weight.

Yes, I do exercise too- but I don’t work out in a gym. I take at least two 10 minute walks each other, mountain bike during my lunch break, and try to run 2 miles at least once a week.

And I’m healthy. I’m not sick. I’m not hungry. I’m not weak. I don’t feel light-headed.

I have more energy than I did before all these changes. And I get plenty of protein and nutrition from veggies, fruit, grains, beans, nuts, seeds.

Dairy And Egg Free Testimonials: Nick Shell- A Year And A Half Later

Being fully vegan means you consume no cholesterol. Yes, there is a microscopic amount in the fats found in plants, like nuts and seeds, for example.

But it’s not even enough to register as even 1% of your daily intake. Compare that to the daily percentage in just one medium chicken egg; around 62%.

Again, that’s 62% for just one egg!

I’m happy. Why would I ever go back now?

Becoming a vegan, or simply cutting out dairy and eggs, isn’t for everyone. But for anyone who is curious about heading in that direction, please feel free to let me know if I can help answer any questions.

Just leave me a comment or send me an email. I’m here to help… or at least, entertain.

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