Well done! You've made it to Day 2 of Veg Week! It wasn't as hard as you thought, was it?

Although the focus of our emails may seem to be nutrition, it's important to note that there are many other benefits to adopting a veg diet. An important goal of Veg Week is to encourage people to think critically about their food choices. By providing information on the ethical, environmental, and health implications associated with animal-based foods, we hope to foster healthy, sustainable, and compassionate eating.

DAILY DOSE OF NUTRITIONAL ADVICE
WITH DR. JANICE STANGER

Eat All the Whole Foods You Want Without Porition Control Worries

Whole foods are plant foods you can make in your kitchen. They can be raw or cooked, as simple as a plain strawberry or as elaborate as a 4 course gourmet meal. You can combine whole foods into all kinds of delicious recipes, such as salads, soups, sandwiches, wraps, pizza, burritos, casseroles, bean dips and spreads, pasta dishes, desserts, and much more. These are satisying foods that run the gamut from vegetables and fruits to potatoes, beans, nuts, herbs, and spices.

Okay, you may be thinking, some of these foods are popularly known as maligned "carbs." Never fear. If you are looking to control your weight, these are the perfect choices for you.

Your body is an awesome composition of 100 trillion cells, more complex than the most intricate machine. To survive, your body must assure adequate (but not excessive amounts) of nutrients and calories to meet its needs. When you eat a variety of whole plant foods, you will automatically satisfy your sensors for both nutrients and calories, plus your stomach's stretch receptors as well.

Since whole foods are perfectly packaged by nature, there's no need to worry about artificial porition control, which can be counterproductive. When you arbitrarily limit the amount you eat, as on a run-of-the-mill diet, your metabolism slows and your body gets quite skilled at absorbing every calorie you do eat. On a whole foods, plant-based diet, you can eat until you are full and still lose weight. Time to celebrate with some new healthy recipes.

SUGGESTED LINKS

• Permanent Weight Control
• Six Simple Steps to a Healthy Vegetarian Diet
• Vegan Health

TIP OF THE DAY

More Can Be Less

As you eat a greater variety of foods, you may find that you need less food to feel satisfied. Many people fill up faster when they have small portions of a number of different foods. For example, aim for a mix of whole grains, vegetables, legumes, nuts, seeds, and fruit.

RECIPE IDEAS

Mediterranean Lentil Soup (serves 6)

Recipe courtesy of The McDougall Newsletter & Mary Duffield

Ingredients
• 1 onion, chopped
• 1 stalk celery, thinly sliced
• 2 small carrots, thinly sliced
• 2-3 cloves garlic, minced
• 1 1/2 cups French green lentils, rinsed
• 8 cups vegetable broth
• 1 bay leaf
• 1/2 teaspoon each of oregano & basil
• 1/4 teaspoon red pepper flakes• dash salt
• 1/2 teaspoon freshly ground black pepper
• 1 14oz can fire-roasted diced tomatoes
• 2 cups chopped Yukon Gold potatoes
• 1 tablespoon fresh lemon juice
• 2 packed cups fresh spinach or chard, cut into ribbons

Directions

1. Saute the onions, celery, carrots and garlic in about 1/3 cup vegetable broth in a large soup pot, stirring for 5 minutes
2. Add the lentils and remaining broth. Bring to a boil & return heat to low. Cover & simmer for 20 minutes, until lentils soften.
3. Add the bay leaf, oregeno, basil, pepper flakes, salt, pepper, tomatoes & potatoes. Mix & simmer until potatoes are tender, about 20 minutes longer.
4. Just before serving, remove & disregard the bay leaf. Add lemon juice, spinarch or chard, and stir lightly just until the greens wilt. Serve with bread.

Walnut Broccoli Stir-Fry (Serves 4)

More Recipe Ideas

Still hungry? Try these great recipes:

• Broccoli Stir-Fry in Black Bean Sauce
• Vegan Pasta Carbonara