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


Next meeting:
Wednesday, March 29, 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.
February meeting recap:
We discussed & tasted the popular Kombucha drink:
  • Fermented from tea, sugar, bacteria, yeast.
  • Limited scientific evidence of health claims.
  • Contains small amount of alcohol.
  • CDC recommends no more than 4 oz./day.
  • Unsterile brewing conditions can result in harmful effects.
  • Home-brewing directions (be mindful of your cooking & storage conditions!).

MARCH Meeting
1) Introductions / Sharing. Do you have any recipes, events, or experiences to share with the group?
2) Profiles of Plant-based Eaters: I'll bring a survey for each to complete. Whether you're just starting, or are well into your plant-based journey, everyone's answers should provide for a lively discussion! 

Vegetarian Summerfest
at Pitt, Johnstown, July 5-9: I'll bring programs from previous years for your perusal. You'll find 2017 information & pricing on the North American Vegetarian Society website.

4) Last month, Matthew Zidian described a nutrition-solving web app that he was developing. The link is, and he would like your feedback! (

5) Holidays: Easter is April 16; Passover starts April 10. Any recipes or plans that you can share in advance of these upcoming holidays?

The Cheese Trap: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy is a new book authored by Neal Barnard, M.D. (he calls cheese "dairy crack").
* Tangy Cashew Cheese is a recipe in the book.
Cheese facts from Dr. Barnard via NPR
Average American eats over 33 lbs. yearly. 
High in
fat and highly addictive.
Concentrated levels of casein, dairy protein linked to inflammation and disease.
Animal protein leaches calcium from bones.
Dairy products high in calcium >> calcium intake slows vitamin D activation >> cancer risks can increase with cheese-eating.
Fiber is Your Friend
from March 2017 newsletter, S'eclairer
Fiber is undigested portion of carbohydrates after food has been exposed to digestive enzymes

2 Types:
o  Soluble: Dissolves in water to form gel-like material; Helps lower cholesterol & blood glucose.
   EX: oats, beans, peas, barley, whole citrus, apples, strawberries
Insoluble: Increases movement through digestive tract; Increases stool bulk; Helps relieve constipation
    EX: 100% whole wheat, rice, barley, apples, beets, broccoli, brussel sprouts, carrots
Both promote satiation (eat less and lose weight!)

People typically consume less than ½ RDA!
  Men: 30-38 grams/day
     o  Women: 21-25 grams/day 

* High fiber foods have 5+ grams per serving.

IMPORTANT: Start by adding fiber in small amounts and increase your intake of water.

More on the wonders of fiber from Dr. GREGER:

In time for holidays & celebrations, Susan Greenberg shared ...15 Dairy-Free Pies That Will Make You Drool from One Green Planet.
A local couple, Brittany & Marc Jaroudis, have a beautiful website that includes plant-based recipes. Take a look at these dairy-free recipes:

From ForksOverKnives: easy blending of only 3 ingredients!
Copyright © 2017 Food for Health, All rights reserved.
March 2017
Past Newsletters and Index of Topics at
Mailing address: 2513 Covington Ct., Murrysville, PA  15668
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Food for Health · 2513 Covington Court · Murrysville, Pa 15668 · USA

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