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April 1, 2009 – Evolving Appetites

Welcome to Evolving Appetites’ monthly newsletter. Short, informative and hopefully fun to read veggie bits. Let us know if we don’t deliver on this – we always love feedback from our readers. Contact info is at the bottom of the page.

In this issue:

• Veg health: B-12 & Diabetes Workshop
• Earth Day is April 22 – What’s on your plate?
• An enlightened beer magazine - Green Vegan Kudos to Chill magazine!
• Ontario Vegetarian Food Bank - new site
• Recipe(s) of the month: Quick ‘n Easy Hummus Wraps
• EVENTS update

Veg Health – B-12 & Diabetes Workshop

Just a few weeks ago, I received a letter from a reader of another publication I write for (Lifelines – published by the Toronto Vegetarian Association), saying she was very tired all the time eating a vegetarian diet. She was paying attention to iron-rich foods and even taking iron supplements. From her brief description, sounded like she was eating a fairly balanced diet. So what could be the trouble? Now, one doesn’t want to jump to conclusions. Fatigue can result from numerous factors such as stress (recent job loss, divorce, death in the family, over work, lack of quality sleep and/or exercise) or a myriad of other triggers. But nutrition is a good place to start.

So I advised her to make a doctor’s appointment to get her B-12 level tested (it’s a simple blood test). If B-12 level is low, then a supplement is a good idea.

In general, I’m not a big fan of supplements – I believe for the most part, the best nutrition comes from the whole foods we eat. However, B-12 is an exception to the rule. This vitamin is only found in animal foods. Yes, there are vegan foods that are fortified with B-12, such as soy and rice milks, veggie meats, and some brands of nutritional yeast. However, quite often, a B-12 deficiency is due to an absorption problem in the intestine, rather than intake, so the B-12 in these fortified foods may not get absorbed properly (that’s why there are just as many meat eaters who run into a B-12 deficiency as there are vegans).

If you’re eating a 100% plant-based diet, a B-12 supplement is a good idea. I prefer the sublingual variety (the kind that you dissolve under your tongue) rather than the kind you swallow, since the sublingual one gets absorbed in the mouth. B-12 is crucial for central nervous system function. A deficiency can result in dizzy spells, brain fog, memory issues and if left untreated, can lead to more severe neurological damage. It also works in conjunction with iron to form red blood cells, which in turn carry oxygen to all parts of the body. Hence, iron and B-12 play a role in keeping us energized.

We don’t need very much B-12 – only about 3 mcg per day is enough. But due to absorption issues mentioned earlier, most supplements contain an exponentially higher amount – usually anywhere from 200 to 1200 mcg. And it’s an inexpensive supplement widely available at drug stores, grocery stores and even some bulk stores. Find one that you like, and take it regularly. It’s sensible insurance in preventing health issues.

More than 2 million Canadians have diabetes - 90% of them have type 2, an entirely preventable (and reversible) disease. If you're overweight, have high cholesterol, high blood pressure, over 40 or you're a member of a high-risk group (Aboriginal, Hispanic, Asian, South Asian or African descent), you're at risk of developing type 2 diabetes. Attend TVA's preventing and reversing diabetes workshop to learn how to reduce your risk. Speaker Nimisha Raja will present findings from The China Study and Dr. Neal Barnard's Program for Reversing Diabetes and suggest lifestyle changes that prevent this disease. Handouts and recipes will be provided.

DISCLAIMER: This site does not provide medical advice. This website is for information purposes only. The nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek the advice of your physician or other qualified health practitioner with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website.

Evolving Appetites and its owner accept no liability for any injury arising out of the use of material contained herein, and make no warranty, express or implied, with respect to the contents of this publication.

Earth Day - What’s on your plate?

April 22 is Earth Day – and there will be lots of activities geared towards cleaning up our neighbourhoods, taking public transit or bikes to work, switching light bulbs and recycling.

But, as I mentioned for Earth Hour in last month’s newsletter, I’ll say it again – eating a plant-based diet does more for the environment than any of these activities. Even if you’re not ready to commit fully, just honouring Earth Day with a vegan dinner will set an example for others to follow suit. Hosting an Earth Day vegan potluck will bring people to discover together how we can all pitch in to make a difference. Feel free to send in your ideas for greening and treading lightly on this planet to info@evolvingappetites.com. Or tell us what you did to honour Earth Day. We’ll publish a selection of your comments in next month’s issue.

Spring is in the air – and with it comes an abundance of fresh, local produce. Pile your plate high and enjoy the bounty!

Chill Magazine – I almost fell off my chair! Green Vegan Kudos to you!

I didn’t even know The Beer Store (chain of Canadian stores regulated by the government that exclusively sell beer) had a magazine (I’m not a beer drinker, never have been, and doubt that I ever will be.) But lo and behold, my brother brings me the March/April 09 issue of Chill magazine and points me towards p. 36. And to my utter amazement, they’re encouraging beer swilling, steak chomping readers to eat vegan at least one day a week to help reduce global warming in a feature article titled “Grillin’ N Chillin’”. There are three delicious vegan recipes included to help the uninitiated get started: Cremini Mushroom Burgers, Grilled Pineapple & Carrot Salad and a Grilled Onion, Jalapeno & Guacamole Quesadillas. They even provide some stats on the impact of eating meat, and a list of famous vegetarians.

Okay, pardon my stereo typing here – but I’ve seen the clientele that goes in and out of the local beer store when I’m at the plaza picking up my produce – they’re not exactly a picture of health. So to say I was at first shocked, then elated, is an understatement. I’m so relieved to see that the unlikeliest of audiences are being exposed to this message. There’s hope after all. Kudos Chill Magazine!!

Ontario Vegetarian Food Bank - new site

Quick ‘n Easy Hummus Wraps – Serves 4

This is definitely in the “favourite meals” category, especially when it’s store bought hummus. But if you would like to make your own, I’m including instructions below. This is a filling, tasty, versatile meal that’s easy to pack, transport and eat. Great for lunch boxes and picnics.

Whole Grain tortilla wraps (Large) or whole wheat pita

Spread a good ¼ cup of hummus across the bottom third of the tortilla shell. Add veggie fillings of choice, being careful not to overload (or it will be difficult to roll). Fold over sides first, then roll up from bottom. You can use a bit of hummus spread thinly at the top to make the end stick, or use a couple of toothpicks to secure the wrap. If using pita, stuff into pita pocket.

Easy Hummus recipe – yield 2 cups

Put all ingredients in a blender or food processor and process at high speed until smooth. Add a little water as necessary to help blend, but not too much or it will be runny. May have to scrape down the sides several times during processing to make sure all of it gets incorporated. I find this challenging for my patience level, and hence just buy the stuff at the store.

Events update:

201 Oak Park Blvd.
Oakville (Dundas (Hwy 5) & Royal Oak)
(905) 257-9099

Wednesday, April 22 (Earth Day!)

Next issue: May 4, 2009 - see EVENTS page for an update on May events

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Tell us what you think – is the newsletter too long, too short, or just right? What would you like to see more of? Less of? Tell us your veggie success story, and we’ll publish it [we reserve the right to edit for space and clarity]. Contact us at info@evolvingappetites.com

DISCLAIMER: This site does not provide medical advice. This website is for information purposes only. The nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek the advice of your physician or other qualified health practitioner with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this website.

Evolving Appetites and its owner accept no liability for any injury arising out of the use of material contained herein, and make no warranty, express or implied, with respect to the contents of this publication.