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July 27: Our support group meeting next Wednesday coincides with the last Blue Zone series of classes. The theme is Eating for Longevity: a potluck of plant-based foods, recipes, resources, and support. Besides sharing food & recipes, we will have a general Q & A session so that the people unfamiliar with plant-based eating can receive more information. (For some, this will be their first time preparing a plant-based recipe, low in fat & sugar!) Please ...
- Bring a plant-based dish (serves 8-10) + serving utensil.
- Provide a copy of the recipe to place by your dish.
- I will provide disposable plates & eating utensils.
Another potluck event:
WHAT: Raw Foods + Forks Over Knives Meetup
WHEN: Sunday, July 24, 5-7 p.m.
WHERE: my house, Murrysville
R.S.V.P. at Vegan Meetup, or email me
BRING: Either a raw food dish OR a cooked dish à la "Forks Over Knives" style, i.e. healthy plant-based without added oils. Also, Janet McKee will speak about research on benefits of raw foods and how to incorporate them into your daily life.
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At the June meeting, Kylie took photos for an article I wrote for PlantPure Nation online magazine (probably August edition). You can sign up for the monthly magazine, as well as the newsletters. I recommend the recent newsletter with Nelson Campbell's thoughtful, compassionate editorial.
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Saturday, July 30, 11 a.m.- 5 p.m.
Allegheny Commons Park, Northside, Pgh.
See the Vegfest website for information about vendors, speakers, and musical guests.
NEXT Pittsburgh has tempting photos & descriptions of the "best" meatless restaurants in Pittsburgh. Some of these restaurants will be at the July 30th VEGFEST.
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The North American Vegetarian Society conference was great -- many informative sessions & interesting, like-minded people. Here are notes from some of the sessions I attended:
Richard Oppenlander “Food Choice and Sustainability: Tipping Point Realities”
- Changing food habits is the easiest way to impact global climate changes
- Over ½ of water supply used for livestock
Michael Klaper, M.D. “Thriving on a Plant-Based Diet: Optimizing Energy & Avoiding Pitfalls in Vegan Nutrition” – www.DoctorKlaper.com
- Plant cells (not animal) contain cellulose: fiber
- Chewing breaks down cell walls
- 8o% if digestive gas from air in food; chew food 'til smooth to reduce air
- Iron absorption maximized with vitamin C
- Combine citrus with greens
- Iodine for Thyroid health
- Iodine sources from sea veggies: wakame, arame, dulse
- If salt, use iodized
Brenda Davis R.D. “What to Eat … Simple, Practical Tips for Food Selection”
- Vegetables/Fruits: 9+ servings daily
- Dark colors tend more nutrient dense
- ½ plate veggies/fruits every meal: differing types & colors
- Sprouts – easier to absorb nutrients
- Non-starchy veggies – eat a lot!
- Starchy veggies – eat according to needs; more concentrated calories
- Legumes: 3 times daily
- Store dried beans up to 1 yr.
- Lectin resistant to digestion; cooking neutralizes 15 min. (& soaking, sprouting, fermenting reduces)
- Grains
- Pseudograins {amaranth, buckwheat, quinoa} like real grains but more protein, gluten-free
- For most people, grains harmful only if refined; but 1% pop. celiac, 6-10% some amount of gluten sensitivity
- Most nutritious: colorful grains {ex: red quinoa & rice} & sprouted grains
- Nuts & Seeds
- Raw best
- Seeds better b/c higher fiber, less fat
- Soak before eating: improves nutrient bioavailability & digestion
Michael Greger, M.D. “How Not to Die Q & A”
- Oil: impairs endothelial function, constricts arteries; not needed for nutrient absorption
- Fat soluble nutrients (walnuts, avocado, seeds) help absorption of leafy greens
- Red Wine: ↑ breast cancer, ↓ heart disease, overall health = no effect
- Alcohol raises estrogen levels
- Eat red grapes, incl. seeds + skin
- Frozen Broccoli – mustard activates nutrients
- Cholesterol – should be ↓ 150
- Treat CAUSE of disease before adding drugs
JoAnn Farb “Healthy Aging: What Can We Learn from Science and Healthy Older Vegans?”
- Eat B G CHAMPS daily:
- Berries
- Greens
- Cruciferous
- Herbs & spices
- Aliums (onions, garlic)
- Mushrooms
- Pulses (beans/lentils)
- Seeds & nuts
- Protein – too much is acidic; lose bone density, decrease kidney function
And, based on what I learned, I added citrus & ground flax (enhance leafy green absorption) for Sally's Salad Dressing:
- Balsamic Vinegar
- Turmeric
- Black Pepper
- Garlic
- Ginger
- Mustard
- Citrus
- Flax seed
- Water
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