DAY THREE: PERSISTENCE IS KEY
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
Remember, we are always here to help! If you have any
questions, don't hesitate to contact us at email@example.com 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
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
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.
TIP OF THE DAY
Understand why you're
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
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
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
• 2 (14 oz) cans black beans, rinsed &
• 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
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
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)
• 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
1. Cut tofu into large bite-sized squares and place in
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
6. Serve with rice and salad.
More Recipe Ideas
See What to Eat for more recipes as well as shopping tips and restaurant guides.
Ready to try really healthy fats? These two recipes make a
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)
Veg Week Event
Simply Delicious Plant-Based Cooking Demo
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.
Visit sdvegweek.com for detailed information on all aspects of a veg diet. The site features nutrition info, recipes, tips,
FAQs, and much more. You can also email us at firstname.lastname@example.org
Animal of the Day: Juno & her kids
was living in a hoarding situation until a good
samaritan brought her to the attention of officials at the SPCA. Many
goats end up in similar situations after being auctioned by the farms
where they were
born. Like Juno, they are often purchased and taken to dirty and
overcrowded homes where they can not be properly cared for. Juno, along
with several of her
sisters, was pregnant and malnurished when finally rescued. All five
females were suffering from internal parasites and poor conditions left
overgrown making walking nearly impossible. Despite these high-risk
pregnancies, all five carried to term and delivered their kids under
Farm Sanctuary's care.
Juno gave birth to lively twins Belle and Sebastian who, because of
Juno's extensive health complications, are now nursed by their aunts.
Orange Teriyaki Tofu
Toronto Vegetarian Society
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.