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
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
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
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.
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.
Lentil Soup (serves 6)
Recipe courtesy of The McDougall
Newsletter & Mary Duffield
• 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
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
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 & discard the bay leaf. Add
lemon juice, spinach 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:
Veg Week Event!
Liz Gary, M. A.
TODAY - Tuesday, October 2, 5-9pm
Mission Bay H.S. Home Economics Center, 4375 Lee St.,
Food Lab fee: $6.00
Veg Week particpants will learn more about San Diego Continuing Education's
Explore Vegan Cooking with an
introduction and overview of class activities. Learn more
about the ongoing cooking demonstrations, hands-on food labs,
guest speakers, field trips, culinary tours, food film screenings, and
more. Like the class? You can enroll anytime after Veg Week and
join in on any of the scheduled upcoming additional classes and events.
Veg Week Menu: The Best of Mexican Food - Veganized
Ceasar Salad, Chipolte Soft Tacos, Achiote Rice with Fresh Corn and
Cilantro, Homestyle Pinto Beans, and a dairy-free Flan.
Please RSVP to instructor Liz Gary at
Space is limited.
San Diego City Council to honor Veg WeekJoin us at the San Diego City Council today (Tuesday) at 10am. We'll be
accepting a resolution declaring this week Veg
Week in the City of San Diego! The address is 202 C Street, and City Council
chambers is on the 12th floor.
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 & potatoes
- Seeds & nuts
- Legumes such as kidney beans, lima &
You can email us any questions about a veg diet at email@example.com
of the Day: Turpentine
Turpentine was surely destined for someone’s dinner table. Thanks to a
Farm Sanctuary member, however, this handsome fellow is busy charming
caregivers and visitors at our New York Shelter instead.
Each year, hundreds of millions of turkeys are slaughtered for food in
the United States. Nearly all of these cautious, intelligent birds spend
their short lives crowded by the thousands into dim, pestilent
warehouses, knowing nothing but ceaseless boredom, anxiety, and
discomfort. Some, like Turpentine, are raised on smaller farms. They may
have a bit more room and even be allowed to go outside, but they too
are typically killed at a very young age. Turpentine would have been
slaughtered at 7 months old, even though the natural lifespan of a
turkey is about 12 years. more...
Promote Veg Week
a family member or friend. Blog
about your pledge. Discuss
it online. Email
Veg Week is a
project of the Animal Protection and Rescue League (APRL).
Visit us at www.APRL.org
or call 858-202-0147