WELCOME TO VEG WEEK DAY TWO
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
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
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
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
OF THE DAY
Can Be Less
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.
Mediterranean Lentil Soup (serves 6)
Recipe courtesy of The McDougall Newsletter &
• 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 &
• 1/4 teaspoon red pepper flakes• dash
• 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
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.
Broccoli Stir-Fry (Serves 4)
• 2 onions, chopped
• 4 cups brown rice
• 2 carrots, chopped
• 1 cup mushrooms, such as fresh shitake, sliced
• 1 head of broccoli, coarsely chopped
• 1 tbsp cornstarch, dissolved in 2 tbsp cold water
• 3 tbsp soy sauce
• Salt and pepper to taste
1. Saute the onions and carrots with oil in a wok or large pot until
2. Add mushrooms, broccoli and nuts
3. Add 1 cup of water and simmer until veggies are soft
4. Add cornstarch dissolved in cold water (to thicken the sauce)
5. Add soy sauce, salt and pepper
6. Serve with brown rice or whole-grain noodles
Be creative! Experiment with different combinations of fresh veggies,
tofu, seeds or nuts for stir frys.
Still hungry? Try these great recipes:
Today's Veg Week Event!
Nutrition Lecture with Janice Stanger, Ph.D.
TODAY - Monday September 26th, 7:00pm at
Queen Bee's -
3925 Ohio Street, San Diego 92104.
Come watch as renowned nutritionist Janice Stanger, Ph.D.
(Veg Week nutritional advice columnist!) reveals the secret to health and permanent weight loss - whole foods! The author of The Perfect Formula Diet: How to Lose Weight and Get
Dr. Stanger will explain how a eating a simple plant-based diet can
leave you full and healthy without sacrificing your wallet or your
There are thousands of
different drugs, including
steroids, antibiotics, growth hormones and other veterinary drugs that
are given to livestock animals. These drugs are consumed when animal
foods are consumed. The excessive use of antibiotics by the livestock
industry creates a public health problem due to the prevalence of more
antibiotic-resistant strains of bacteria. Learn more about
antibiotic use in livestock.
- Whole grains, breads & pastas
- Oatmeal, barley & buckwheat
- Succulent fruits
- Root vegetables such as yams &
- Seeds & nuts
- Legumes such as kidney beans, lima &
You can email us any questions about a veg diet at email@example.com
Animal of the Day: Dianna
After her egg production
was sent to a New York City live
market from the large factory farm she was raised on. Live markets sell
hundreds of chickens, goats, ducks, geese, piglets, cows, sheep and
turkeys for a few
dollars to be slaughtered on the spot. Dianna's clipped beak and patchy
feathers tell a sad story of life on a factory farm, where hens like
"debeaked" and then crammed with four others into tiny battery cages
where their feathers fall out in stress. Today Dianna is thriving after
being rescued from the live market slaughter, and she is now the first
to run up to greet visitors to her new home at Farm Sanctuary's rescue
Inspire a family member or friend. Blog about your pledge. Discuss it online. Email it.
Veg Week is a project of the Animal Protection and Rescue League (APRL).
Visit us at www.APRL.org or call 619-236-9514 for information.