Veggie Newsletter www.fxbgveggie.com February 2019 March Meeting Waste and Abuse of our Food System Sharon Bivins We are all conscious of our part in the preservation of our planet. We recycle, eat low on the food chain, try to keep our trash to a minimum, and we are all aware that there are starving children in Africa as my parents used to say when we didn t want to finish our plate. (Although I never could see how me eating all my food would help the kids in Africa). The real shocker to most is the amount of waste and abuse happens before we ever see the food we purchase. This is a great topic for discussion. Don t forget this is a time of sharing so bring your favorite pot luck dish and please bring your own plates and flatware. Someone has to wash that stuff and we ve gotten lazy in our old age. (Seriously, we appreciate the help) Meeting time is 11:30 a.m. until 1:00 p.m. on March 2nd 2019 at 3451 Jefferson Davis Highway. February Meeting Vegetarian Group Schedule 2018/2019 March 2- Waste and Abuse of our Food System Sharon Bivins April 6- Taking University of Mary Washington Towards a Sustainable Future Genesis Avila Lougo, Director Earth Day April 27, 2019- Please mark your calendar and plan to be a part of this fun informative event at the Old Mill Park. May 4- Incorporating a Diverse Variety of Nutrients into Our Daily Diet Clarice Barker What is Naturopathic Medicine and How Can It Work for Me? Brian Keenan, ND showed us how even in a state (commonwealth) that doesn t license naturopathic doctor we can benefit from the services of a naturopathic doctor. Currently his office is located within Dr. Christine Thompson s Whole Health Solutions on Bridgewater street in Fredericksburg. For more information about Dr. Brian, visit his website at www.magnolianaturalmedicine.com
Converging Opinions What do Tom Brady, The Canadian Government, the World Health Organization, The Sierra Club, the United Nations, the French Government, the British publication Lancet, Cory Booker, and the American Heart Association have in common? Most of you will get this, but just in case you missed it a plant-based diet in some form. That s right, even the British have recommended a more plantbased approach to eating. The Brits and Canadians are leaning this direction because of their socialized medicine. Let s face it, eating the Standard American Diet is too expensive from a health standpoint to support. The French have been concerned for years about the expanding waistline of their citizens. The United Nations and WHO are concerned with feeding starving people and they are also concerned with sustainability and the health of the earth. Tom Brady is doing a modified plant-based diet and making a few bucks off of his Purple Carrot food supply and Cory Booker is a flat-out vegan. The American Heart Association is finally recommending it despite their advertisers because they couldn t continue to recommend meat, eggs, and dairy in the face of the evidence-based research, and the last holdout the Sierra Club couldn t justify not supporting it and still claim to support the environment. I don t care if you are a vegan, vegetarian or only support a plant-based diet on No Meat Monday the truth is we are influencing the world. Not that I m a big fast foody, but when you see Carl Jr., White Castle, Denny s, Olive Garden, Burger King, Qdoba, Subway, Au Bon Pain, the Cheesecake Factory, Chipotle, Domino s Pizza, Mellow Mushroom, Noodles and Company, Panera, P.F. Chang s, Quizno s, Red Robin, Ruby Tuesday, and Taco Bell all jumping on the band wagon you know that plant based is not just a passing fancy. I will grant you this, the above-mentioned establishments are not offering everything vegan or vegetarian, but they are at least offering some options. That beats the experience that Bob and I had a few years back when we went to a famous eatery and could literally find nothing that they offered or would modify for us and we ended up just walking out. We had always told friends that we could always find something on the menu to eat, but that experience proved, That statement is not necessarily true. I debated for a while about this article. I don t have permission to post it, but as most of you know I am passionate about health. I thought I could just include a link here for you to click on, however I was afraid you wouldn t do that so I decided to go ahead and include the article here. SB This Study on Nearly Half a Million People Has Bad News For The Keto Diet HILARY BRUECK, BUSINESS INSIDER 8 FEB 2019 Scientists and dieticians are starting to agree on a recipe for a long, healthy life. It s not sexy, and it doesn t involve fancy pills or pricey diet potions. Fill your plate with plants. Include vegetables, whole grains, healthy fats, and legumes. Don t include a lot of meat, milk, or highly processed foods that a gardener or farmer wouldn t recognize. There s absolutely nothing more important for our health than what we eat each and every day, Sara Seidelmann, a cardiologist and nutrition researcher at Brigham and Women s Hospital in Boston, told Business Insider. Don t forget our new address for our meetings. Seidelmann recently published a massive, blockbuster global study of the eating patterns of more than 447,000 people around the world. What she discovered - and what is probably not a huge surprise - is that no matter where you live or what your daily diet is like, banning entire food groups and thinking you can cheat your way into good health might work for a while, but it could also send you into an early grave. The popular ketogenic diet, which involves strictly limiting carbs to less than 50 grams a day (that s no more than two apples worth) and subsisting primarily on high-fat foods, is one of those restrictive diets that could have harmful long-term consequences. Unity of Fredericksburg at 3451 Jefferson Davis Hwy.
Other low-carb weight-loss diets that fall into this category include paleo, Atkins, Dukan, and Whole 30. Nutrition experts say that besides their potential for harm, these popular diets are really hard to follow. Some benefits of going keto are difficult to dispute. Following a high-fat, low-carb diet can be a solid strategy for rapid weight loss and blood-sugar control. The keto diet can also be great for children with toughto-control epileptic seizures. For decades, people have seen stellar results managing those conditions on a keto diet with the help and guidance of professionals. But there s some limited evidence that going lowcarb might also lead people to become less tolerant of glucose and develop diabetes, though more research is needed. What we do know, based on carefully conducted laboratory testing of overweight men, is that going keto probably doesn t help burn more body fat than a regular regimen. Instead, it forces people to dramatically curb their sugar intake (remember, sugar is 100 percent carbohydrate) and kick processed foods to the curb. Those are both good habits for overall health and blood-sugar levels, and they can help reduce your likelihood of developing cancer. But like taking aspirin, eating a special high-fat, lowcarb diet probably shouldn t be an everyday habit for otherwise healthy people. Our bodies simply aren t designed to fuel up on fats, unless we re literally starving. Even Josh Axe, a keto evangelist, has said it s not a diet that should be followed for more than a few months at a time. Finally, low-carb diets make it easy to neglect key nutrients like magnesium, calcium, and potassium that can be plentiful on less restrictive diets with fresh, highcarb foods like beans, bananas, and oats. More studies suggest that people who eat whole, nutrient-rich foods live the longest and have a lower risk of cancer More research that backs up Seidelmann s was presented in August at the European Society of Cardiology Congress. Researchers who presented at that conference studied the self-reported eating patterns of nearly 25,000 people in the US and compared their results with studies involving more than 447,500 people. Again, they found that those who ate a moderate amount of carbohydrates were more likely to live longer than either low-carb or high-carb dieters. Our study suggests that in the long-term, [low-carb diets] are linked with an increased risk of death from any cause, and deaths due to cardiovascular disease, cerebrovascular disease, and cancer, Maciej Banach, a professor at the Medical University of Lodz in Poland who helped write the study, said in a release. A third study published this week in the journal PLOS Medicine that surveyed the eating habits of 471,495 Europeans over 22 years found that people whose diets had lower «nutritional quality» (i.e., fewer fresh vegetables, legumes, and nuts) were more likely to develop some of the most common and deadliest forms of cancer, including colon, stomach, lung, liver, and breast cancers. Basically, we re learning there s no shortcut to healthy eating It can be tricky calculating the precise kind of diet that leads to a long life. Part of the problem is that (thankfully) we don t live our lives in highly controlled laboratory conditions. Until that terrifying day arrives and we all become well-studied lab rats, we have to rely on long-term observational data, usually in the form of surveys, to know more about which diets are the best long-term plans. In study after study, survey data from around the world has shown that people who stick to limited amounts of meats, dairy, and processed foods while fueling up on fiber-rich plant-based foods including vegetables, whole grains, nuts, and, yes, even carbheavy beans have some of the best health outcomes. Seidelmann describes their diets as being rich in whole foods. They were not processed, she said of the diets of people in her study who lived the longest. These people would consume whole-grain rice, not white varieties. They d eat plants like fruits and vegetables, not more-processed versions like fruit juice or smoothies. Don t forget our new address for our meetings. Unity of Fredericksburg at 3451 Jefferson Davis Hwy.
You have the intact fiber; you have a lot more nutrients, Seidelmann said. Fiber isn t just good for keeping your gut moving - scientists feeding diets rich in fiber to mice are discovering that the carbs, which can t be absorbed by the body, can help protect aging brains from some of the damaging chemicals associated with Alzheimer s and reduce inflammation in the gut. They re confident that the health benefits of eating more fiber extend to humans too. But a plant-based regimen with lots of fiber can be tricky to maintain on a low-carb diet, because some of the highest-fiber foods are also high in carbs, such as savory beans, crunchy peas, and sweet fruits. It is not a common pattern to eat very low-carb, strictly plant-based, Seidelmann said. At least in the Western world, it tends to be more animal-based. That just is what it is. February Recipes People on low-carb diets often turn to more butter and meat for sustenance, which can increase blood pressure and, in the case of processed meats, contribute to cancer. Meat and dairy can also contribute to inflammation in the body, which can help cancerous tumors form and grow. The new scientific findings all support what parents, trainers, and coaches have been saying for years: eat less junk, and continue to be skeptical of the latest miracle diet, be it keto or any other passing fad. A version of this article was first published in September 2018. This article was originally published by Business Insider. Quick Vegan Chana Masala Serves 4 1 tablespoon coconut oil or olive oil 1 1/2 teaspoons cumin seeds (scale back a little if you not crazy about cumin) 1 yellow onion, chopped 1 tablespoon pressed or minced fresh garlic (about 5 cloves) 1 tablespoon peeled and minced fresh ginger (about a 1-inch piece) 1 green serrano pepper, minced (seated 1 st if you want to tame the spice level) 1 1/2 teaspoons garam masala (or Tikka masala) 1 1/2 teaspoons ground coriander 1/2 teaspoon ground turmeric 3/4 teaspoon fine-grain sea salt 1/4 teaspoon cayenne pepper (optional) 1 can (28 ounces) whole peeled tomatoes, with their juices 2 cans (14 ounces each) chickpeas (or 3 cups cooked chickpeas), drained and rinsed 1 cup uncooked brown basmati rice, for serving (rice is optional, I like to cook extra rice to have on hand for other meals) lemon wedges, for garnishing fresh cilantro, chopped, for garnishing (optional)
On Saturday the 9th of February the Fredericksburg Food Co-op partnered with Mary Washington for a program on Healthy Heart, Happy Planet and the following were some of the recipes brought to the event. Banana-Walnut Cookies 1 1/2 cups all-purpose flour 1 teaspoon baking powder 1 teaspoon ground cinnamon 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 cup (1 stick) dairy-free margarine, softened 1 cup packed light brown sugar prepared egg replacer equal to 1 egg 1 teaspoon vanilla 2 ripe mashed bananas (about 1/2 cup) 2 cups walnut pieces, toasted Prepare oven to 350 F. Line cookie sheets with parchment paper. Sift together flour, baking powder, cinnamon, baking soda and salt in a medium bowl. Beat margarine in the brown sugar in a large bowl with electric mixer at medium speed 5 minutes or until light and fluffy. Beat in egg replacer and vanilla. Add bananas; mix well. Beat in flour mixture at low speed. Stir in walnuts. Drop heaping tablespoons of dough 2 inches apart onto prepared cookie sheets. Bake 12 to 13 minutes or until golden brown. Cool on a cookie sheet to 5 minutes. Remove to wire racks; cool completely. Makes 20 to 22 cookies Chocolate No Bake Energy Balls These Chocolate No Bake Energy Balls may taste like brownies, but they deliver the punch of some healthy, delicious ingredients, like dates, walnuts, and ground flax seeds. 1/2 cup oatmeal, uncooked 1 cup walnuts, whole 1 cup medjool dates, seeds removed 4 tablespoons cocoa powder 1 teaspoon vanilla 1/4 cup coconut flakes, unsweetened 1/4 cup ground flax seeds 1/4 cup dairy-free chocolate chips processor. Pulse for a few seconds and push down the ingredients and pulse again until the ingredients are combined. Add the chocolate chips and give it one more very quick pulse to combine. I like to reserve a few chocolate chips to roll the finished energy bites to make them look irresistible. Roll the dough and bite-sized balls, roll an extra chocolate chips if you like (and who doesn t?), And then store in the fridge. Allow the energy bites sometime to chill in the fridge for about 5-10 minutes before serving to allow them to firm up or eat them in their ooey gooey room temperature state. Squash and Green Vegetable Risotto Serves 4 1 tablespoon oil 1/2 medium onion, chopped 3 cloves garlic, chopped 1/2 teaspoon salt 1 cup Aborio rice 1/4 cup white wine 1 cup mashed cooked squash 4 cups hot vegetable broth or stock 1 cup diced cooked squash 1/2 cup nutritional yeast 2 cups frozen peas or fresh asparagus broken into small chunks Heat oil in a large pan over medium heat. Add the add the chopped onions and cook for about 45 minutes, add chopped garlic and salt. Cook until the garlic is fragrant. Add the rice and cook until the rice starts to look a little chalky. Deglaze the pan with the white wine. Add the mashed cooked squash and add the vegetable broth. Stir. Allow the risotto to cook the rice is tender but the risotto is still soupy. Add the cubed cooked squash and cook until the squash is hot. Stir in the nutritional yeast. Stir in the frozen peas or fresh asparagus. Let sit until the vegetables are hot. Serve. Place everything except the chocolate chips in a food
Sesame Noodle Salad 4-6 servings FOR THE SALAD 2 cups finely shredded green cabbage 1 red bell pepper, diced 2 medium carrots, shredded 1 cup peanuts, crushed 1/4 cup sesame seeds 1/2 cup scallions, finely diced 4 ounces whole-wheat pasta, cooked FOR THE DRESSING 1/4 cup light soy sauce 2 tablespoons tahini 1 tablespoon finely minced ginger 2 tablespoons balsamic vinegar 2 tablespoons agave or 4 packets of Stevia 1/2 tablespoon Sambal Oelek (or less) 1/2 teaspoon black pepper Mix the cabbage, pepper, and carrots in a large salad bowl. Add peanuts, sesame seeds, scallions, and cooked pasta. Whisk together the dressing ingredients. Pour over the salad. Toss to mix. Curried Chickpea Salad I love the sweetness that the dried fruit gives and you could use up to 3/4 cup so each bite has a little sweetness. Feel free to add extra raisins, currents, or dates. 3 cups cooked or 2 cans (15 oz.) chickpeas(garbanzo beans), drained and rinsed 1 cup carrots, diced 1 cup scallions, sliced thin crosswise (4-5 green onions) 1/2 cup raisins, currents, or chopped dates 1/2 cup raw or toasted cashews 1/2-2/3 cup thinned hummus or tahini, vegan mayo will work also 1 ea. juice of 1 lemon 1 tbsp curry powder salt and pepper to taste, use mineral salt if you have it Procedure 1 In a small bowl, combine hummus and lemon juice, curry, and garlic powder and a generous pinch of salt. Blend until combined. Set aside. 2 In a medium mixing bowl, add chickpeas and roughly mash about 1/2 of the beans with the back of a sturdy fork or potato masher. Add the carrots, scallions, raisins, cashews, and hummus; mix well to combine. Taste for flavor and add additional salt and cracked pepper to taste. 3 Serve as is, with sliced red bell peppers as scoopers, on a bed of leafy greens, with crackers or made into a Chickpea Curry Sandwich with bread of choice. Servings: 4-6
Eating for the Earth Plant-Based Cooking Class & VEgan Potluck SuPPEr Wednesday, Feb. 27 n 5:30-7:30 pm St. George s Episcopal Church, Sydnor Hall 905 Princess Anne St., Fredericksburg, VA 22401 Christine Carlson Plant Friendly, Plant Fun! Raising vegan children in today s world has never been easier or more exciting! Christine will share her experiences raising two children on a vegan diet and share healthy, fun meal ideas. Vegan potluck dinner follows class. Bring a plant-based item to share or make a donation to St. George s Food Pantry (The Table). Offered by: Fredericksburg FOOD COOP St. George s Episcopal Church Upcoming monthly classes: Mar. 27, April 24, May 22