Events, recipes, & information for the plant-based community.
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Pittsburgh East-Suburban


Next Meeting:
Wednesday, JULY 27, 6:30-8:00 p.m.
Murrysville Community Library
4130 Sardis Road, Murrysville, PA
Open to anyone interested in learning & sharing information about healthy, plant-based food choices.
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.

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.
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.
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”
  • 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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July 2016
Our mailing address is: 2513 Covington Court, Murrysville, PA  15668
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Food for Health · 2513 Covington Court · Murrysville, Pa 15668 · USA

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