Why Meatless?
Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.
Read about these benefits below. But keep in mind that just going meatless is not enough. That’s why we give you the information you need to add healthy, environmentally friendly meat-free alternatives to your diet each week. Further, if you do eat meat on other days, we strongly recommend grass-fed, hormone-free, locally-raised options whenever possible.
Health Benefits
- LIMIT CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.
- REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%
- FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
- CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
- LIVE LONGER: Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.
- IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.
Environmental Benefits
- REDUCE YOUR CARBON FOOTPRINT. The United Nations’ Food and Agriculture Organization estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that are accelerating climate change worldwide . . . far more than transportation. And annual worldwide demand for meat continues to grow. Reining in meat consumption once a week can help slow this trend.
- MINIMIZE WATER USAGE. The water needs of livestock are tremendous, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound.
- HELP REDUCE FOSSIL FUEL DEPENDENCE. On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant-based protein. Moderating meat consumption is a great way to cut fossil fuel demand.
Why Monday?
For most Americans the week begins on Monday. On Monday we move from the freedom of the weekend back to the structure of work or school. We set our intentions for the next six days. We plan ahead and evaluate progress.
From an early age we internalize this rhythm. And studies suggest we are more likely to maintain behaviors begun on Monday throughout the week. That makes Monday the perfect day to make a change for your health and the health of our planet.
Monday is the call to action built in to every calendar each week. And if this Monday passes you by, next week is another chance to go meatless!
To learn more about the utility of Monday to start and sustain positive behavior change, please visit MondayCampaigns.org.
From an early age we internalize this rhythm. And studies suggest we are more likely to maintain behaviors begun on Monday throughout the week. That makes Monday the perfect day to make a change for your health and the health of our planet.
Monday is the call to action built in to every calendar each week. And if this Monday passes you by, next week is another chance to go meatless!
To learn more about the utility of Monday to start and sustain positive behavior change, please visit MondayCampaigns.org.
Here is what's for dinner tonight in our house:
Tomato & Herbed Feta Pasta
Serve this pasta dish with crusty bread and a green salad for a meal that’s
sure to become a family favorite!
Meanwhile, heat oil in large skillet over medium heat. Add garlic and sauté for 1 minute. Add tomatoes. Cook for 5 minutes, stirring occasionally.
Drain artichokes and reserve ¼ c marinade. Optionally, cut artichoke hearts in half. Add artichokes to skillet and cook for 2 minutes. Stir in water and reserved marinade. Reduce heat to low. Cover and simmer for 5 minutes until hot and bubbly.
Stir in drained pasta and feta crumbles. Stir to combine and serve.
- 8oz linguine
- 1 T olive oil
- 1 ½ tsp minced garlic
- 14.5 oz can diced tomatoes, drained
- 12 oz jar marinated artichoke hearts
- ¼ c water
- 4 oz crumbled herbed feta cheese
Meanwhile, heat oil in large skillet over medium heat. Add garlic and sauté for 1 minute. Add tomatoes. Cook for 5 minutes, stirring occasionally.
Drain artichokes and reserve ¼ c marinade. Optionally, cut artichoke hearts in half. Add artichokes to skillet and cook for 2 minutes. Stir in water and reserved marinade. Reduce heat to low. Cover and simmer for 5 minutes until hot and bubbly.
Stir in drained pasta and feta crumbles. Stir to combine and serve.
Nutrition Information
Tomato & Herbed Feta Pasta
- Servings per Recipe: 4
- Amount per Serving
- Calories: 391
- Calories from Fat: 98
- Total Fat: 10.9g
- Saturated Fat: 5.2g
- Cholesterol: 26mg
- Sodium: 643mg
- Potassium: 676mg
- Total Carbohydrates: 60.2g
- Dietary Fiber: 7.9g
- Protein: 15.6g
- Sugars: 6.9g
- View our Nutritional Guidelines
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