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December 1, 2008 – 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: Obesity – a Canada/US epidemic
• The Unhealthy Vegetarian/Vegan
• Recipe of the month: Winter salads – Citrus Kale; Simple Cabbage/Carrot
• EVENTS update

Veg Health – Obesity

On both sides of the 49^th parallel, we’re all getting fatter to the point of serious health risk. According to the 1999-2000 National Health and Nutrition Examination Survey (NHANES), 64% of U.S. adults were overweight, as defined by a body mass index (BMI) = 25.0 and 30% were considered obese (BMI = 30.0). In Canada, the numbers aren’t much better. According to the 2004 Canadian Community Health Survey: Nutrition (CCHS), 23% of Canadians aged 18 or older were obese. Another 36%, were overweight. [Calculate your BMI here: BMI Calculator]]

This weighty issue is more than just about appearances. It is a risk factor for type 2 diabetes, cardiovascular disease, high blood pressure, osteoarthritis, some cancers and gallbladder disease.

Mainstream medicine tries to get a handle on this epidemic by extreme and expensive measures such as stomach stapling, while the pharmaceutical industry tries to develop the “magic pill” that will “cure” obesity.

However, respectable science and common sense dictate that we try to tackle this crisis with lifestyle changes. To quote Dr. T. Colin Campbell from “The China Study”: “The solution to losing weight is a whole foods, plant-based diet, coupled with a reasonable amount of exercise. It is a long-term lifestyle change, rather than a quick-fix fad, and it can provide sustained weight loss while minimizing risk of chronic disease.” (p.138)

A New Year is fast approaching, and by tradition, there will be millions of Canadians and Americans making a resolution to lose weight, exercise more and be healthier. The chances of success will be greatly influenced by whether the person with the best of intentions adopts a fad diet or chooses to make a commitment to long-term lifestyle change. The latter definitely trumps a fad diet. Make “Plant-based, Whole Foods” your mantra.

Some tips:

DISCLAIMER: This site does not provide medical advice. This web site 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 web site

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.

The Unhealthy Vegetarian/Vegan

Sometimes we make stereotypical assumptions based on labels. A very common example is the association of the vegetarian or vegan labels with health. The assumption is that just because one is vegetarian or vegan, one is healthy. Nothing could be further from the truth.

I’m going to use myself as an example of this myth. I was born and raised a lacto-ovo vegetarian by Hindu parents, so my early vegetarianism had more to do with compassion for animals than health.  I was a typical teenager – loved my junk food. I ate French fries, pizza, ice cream, potato chips, store bought cakes and cookies. I recall my entire 8^th grade year as having survived on grilled cheese sandwiches on white bread and canned tomato soup for lunch. While all of this stuff was vegetarian, it was far from healthy.

In my early 30’s when I started volunteering for the Toronto Vegetarian Association, the light bulb regarding the dairy and egg industries came on. Again the motivator was compassion for animals and environment. I learned that the dairy and egg industries are just as, or more, cruel than the meat industry, and just as damaging to the environment. I reluctantly became a vegan (I was a serious cheese-aholic, and life without milk chocolate didn’t seem worth living). I started the change as a two-month experiment. I was sure in my mind that at the end of the two-month trial period, I was going to return to eggs and dairy (yes, I was that addicted). But much to my pleasant surprise, just two WEEKS into my experiment, my digestion problems disappeared, my acne cleared up and my nasal passage opened up. What’s not to love about this lifestyle?

However, due to said addictions, I went about looking for vegan substitutes, and landed in the world of soy ice creams (I paid fervent homage New Jersey-based Tofutti Brands that made vegan ice cream, vegan cream cheese and vegan sour cream). While these products serve the purpose of helping with the transition, one should not fool oneself into thinking they’re health foods. Read the ingredients for hydrogenated fats and sugar. They’re very processed and refined foods, void of fibre, and often high in fat. They’re okay for once-in-a-while treats, but best avoided, especially if one has a serious health issue. So there I was – a junk food vegan. My other vegan staples were yet again, French fries, potato chips, falafel (deep fried Middle Eastern treat), and a lot of other processed and refined foods. I thoroughly checked package labels for whey powder, casein and egg ingredients, and managed to find and eat a host of vegan cookies, crackers and other refined foods and deluded myself into believing that just because they were vegan, they were healthier.

Only in the last four to five years have I paid serious attention to the health aspect of a plant-based diet. I started with a 3-week raw food retreat in 2004 at the Optimum Health Institute just outside of San Diego (www.optimumhealth.org). I took 2006 as a sabbatical year to focus on health. During that magical time, for four months I lived in a raw/living foods community where I immersed myself in the raw vegan lifestyle. (Ann Wigmore Institute in Puerto Rico – www.annwigmore.org). I continued that lifestyle for the balance of the year while traveling to the Blue Ridge Mountains of North Carolina and later in the year to Thailand. The results were nothing short of spectacular. I lost 25 lbs and got rid of the menstrual cramps I had been plagued with since the age of 13. There was also a harder-to-explain effect: I just felt more centered, connected and at peace.

Fast forward to 2008: While I’ve returned to cooked foods and still indulge in some of my previously favourite vegan junk foods, I do so with more awareness and am conscious of their health implications. I balance it with making sure that everyday, I’m getting a healthy dose of whole, plant-based foods, as Dr. Campbell recommends. I start my day out with a litre (1 quart) of green smoothie made with a variety of raw leafy greens and fruit. I basically start my day with 5 – 6 servings of raw fruits and vegetables. (See January 2008 issue for green smoothie “how to”). Lunch usually includes some type of legume – lentils, beans, tofu in the form of hummus sandwich with lots of veggies, tofu fingers, lentil soup or bean chili. Dinner can be as simple as whole grain pasta with tomato sauce or a veggie stir-fry over brown rice or quinoa. When company is coming, I’ll go through the trouble of making something like a vegan lasagna made with a tofu/spinach mock “ricotta” and roasted red peppers. I serve this with my “Cleopatra” salad – much healthier than a traditional Caesar. Some whole grain garlic bread rounds out the meal. And I try to eat something raw at every meal, whether it’s a salad or a piece of fruit.

But darn those French fries and potato chips – I’m still very much a work in progress – but looking over my 46 years, I’ve come a long way!

Winter Salads

Citrus Kale – Yield 4 generous servings

It’s tempting to eat exclusively warm, cooked foods through the winter, especially if one lives in a northern climate. However, it’s important to include at least some raw fruits and vegetables with our meals to maintain good health. We’ll all be overdoing it during the holidays. Here are a couple of salads that use readily available ingredients, and will help counter some of the holiday overindulgence.

1 Tbsp flax or walnut oil (optional – omit if watching fat intake)

Slice kale chiffonade style (long, thin strips) and place in a large bowl. Add salt, lemon juice and oil if using. With clean hands, massage the kale for a minute or so to help break down the tough fibres. (The salt and lemon help with the breakdown process). Store in refrigerator until ready to serve. At serving time, add sectioned oranges, grapefruit and onion, toss well. This will keep for 2 – 3 days in the fridge even after adding the citrus.

Variation: to add more substance to this, you can replace the oil with ½ a ripe avocado and massage it into the kale. Or, add raw, soaked sunflower or pumpkin seeds.

Simple Cabbage/Carrot – Yield 4 servings

This one is great when you don’t have all the ingredients for the colourful cabbage salad posted in the October 2008 newsletter. Still provides excellent nutrition – fibre, antioxidants, and tastes good!

Combine all ingredients in a large bowl and serve. This also keeps well in the fridge for 2 – 3 days. The cabbage will soften, making it easier to digest.

Variation: for an Asian flavour, replace the salt with 1 Tbsp tamari or Bragg’s Liquid Aminos. Replace lemon with juice of one lime. Add a couple of drops of dark sesame oil, and a tsp of grated ginger and a clove of crushed garlic.

Events update:

Wednesday, December 3

Wishing you all much peace, laughter and good health during the holidays and into the New Year!

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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.