DAY THREE: PERSISTENCE IS KEY

It's Day 3 of your Veg Pledge, and by now we hope you're starting to feel that, yes, you can make the change to a veg diet. If not, don't worry. Hang in there. Be persistent. Change doesn't always come overnight.

Remember, we are always here to help! If you have any questions, don't hesitate to contact us at vegweek@aprl.org or 619-236-9514 and we'll do our best to get you the answers you need. If you're in the San Diego area, you can come out to our events to meet fellow participants. If not, there are plenty of ways to interact with people like you! Try searching for vegetarian groups in your area on Meetup.com, attend a meeting, and find a support network!

DAILY DOSE OF NUTRITIONAL ADVICE
WITH DR. JANICE STANGER

Are you detoxing?

Now that you have been animal-free for a few days, you may be feelings great. Many people say they feel better right away when they move to a plant-based diet. You may be enjoying more energy, less depression, vanishing headaches, or an end to that naggins sinus infection or allergy you just couldn't shake.

On the other hand, you may be part of the group of people going through a period of detox or withdrawal when you first start eating better. In this case, you feel a bit like you have the flu. Why this ironic, although very temporary, outcome?

• You are detoxing as you lose weight. The toxic chemicals in food (most originally from animal foods) are stored in your body fat and are released as fat shrinks. Your liver has to get rid of them.
• You are withdrawing from addictive animal or processed foods. Dairy, especially, produces opioid type chemicals as it metabolizes in your body.

You can solve both these issues the same way: by remaining on a whole foods, plant-based diet. Your body will adjust. Soon you will be feeling better than you have in years.

Be aware that you may also need to change the dose of or even stop taking current prescription or nonprescription drugs as your body starts working better. If you are on insulin, you will likely need to reduce your dose. Do not try to change the dose of any medication yourself. Work with your doctor to get things right as your health soars. Soon you will be feeling like time is running in reverse.

SUGGESTED LINKS

• Vegetable Fat as Medicine
• Controlling Cholesterol

TIP OF THE DAY

Understand why you're changing

Change isn't always easy, but clearly understanding the reason(s) you want to change helps. With well-defined goals and objectives, the extra effort you put into changing your diet and lifestyle won't seem so difficult.

Your reasons to change can range from concerns about the environment, about how animals raised for slaughter are treated, or the desire to lead a longer, happier, disease-free life.

Define your own reasons to ensure your success! 

RECIPE IDEAS

Veg-Appeal's Black Bean Burgers (serves 5) 

Pantry-friendly and prepared in less than 30 minutes, this earthy and satisfying bean burger is full of flavor and health-promoting ingredients; enjoy on whole grain bread with lettuce, tomato and onion, or served plain topped with salsa and a side salad, this burger is quick and delicious for any meal.

Special thanks to Veg-Appeal for this recipe

Ingredients
• 2 (14 oz) cans black beans, rinsed & drained, divided
• 1/2 cup chopped walnuts
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1 tsp dried cilantro
• 1/4 tsp cayenne
• 1 tbsp blackstrap molasses
• *optional: 1 tbsp canola oil, if not using a non-stick pan

Directions
1. Drain and rinse one can beans and pour into food processor. Add chopped walnuts, cumin, oregano, cilantro, cayenne & molasses. Pulse the mixture until it has the appearance of coarsely-ground meal. Do not over process into a paste-like mixture.
2. Place the mixture into a bowl and add the second can of beans that has been drained and rinsed and blend the mixture with a spoon or by hand until all is blended together.
3. Use a half-cup measuring cup to scoop out 1/2 cup portions to form five burgers.
4. To avoid excess fat, cook burgers on a non-stick grill, 8-10 minutes per side. If frying, heat oil in a 12-in skillet over medium heat until it shimmers. Cook burgers until outsides are crisp and lightly browned, turning once, about 4-5 minutes on each side. Be gentle in turning the burgers as they soften when they heat up.
5. Gently place burgers on plate to cool down before serving; they will firm up after cooling.

Orange Teriyaki Tofu (serves 4-6) 

Ingredients
• 1-2 blocks of firm tofu (16 oz total)
• 1/4 cup tamari soy sauce
• 3 tbsp rice vinegar
• 3 tbsp maple syrup
• 1/2 cup orange juice
• 1 tsp fresh ginger
• 2 cloves garlic, minced or crushed
• 1/4 tsp dry mustard
• 2 tsp grated orange peel

Directions
1. Cut tofu into large bite-sized squares and place in bowl.
2. Blend remaining ingredients. Pour over tofu. If time allows, marinate for one hour or longer.
3. Remove tofu from marinade and place in small casserole dish along with 1/2 cup marinade. 
4. Bake uncovered in preheated 375°F oven for one hour, gently stirring and basting with marinade every 20 minutes. 
5. Garnish with chopped parsley or fresh coriander. 
6. Serve with rice and salad.

More Recipe Ideas
Ready to try really healthy fats? These two recipes make a great introduction:

• Liquid Gold Dressing
• Corn Butter (a wonderful alternative to margarine or butter!)

RECOMMENDED BOOKS

The Food Revolution: How Your Diet Can Help Save Your Life and Heal the World by John Robbins (ISBN: 1573247022)

La Dolce Vegan! Vegan Livin' Made Easy: by Sarah Kramer (ISBN: 0740763741)

Today's Veg Week Event

Today you are invited to attend a demonstration by the women of Veg-Appeal, a team of local vegan food & nutrition coaches, and learn how to create delicious whole-food centered, animal-friendly meals. You will also have a chance to sample the food first hand!

Tuesday, September 27th, 7pm at the San Diego Clairemont Seventh Day Adventist Church

The combined weight of the world's 55 billion farm animals now surpasses the weight of the human population by over one and a half times. These animals have a huge appetite for feed crops and grazing land. Learn more.

Questions?

Visit us at www.APRL.org or call 619-236-9514 for information.