January 2010 – 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: Adding instead of subtracting - tips on making healthy changes
- Veg Heroes: A vegan in an unlikely setting
- Recipe(s) of the month: Beans & Greens for a healthy start to a New Year
- EVENTS update - cooking classes - some free, some with fee
Veg Health – Adding instead of subtracting
Another new year has begun, and many of you may have made resolutions to get healthier, exercise more and lose weight. With all the best intentions, quite often, resolutions are forgotten by the end of January, and by December 31, you often find nothing much has changed.
Let’s try to make this year different by understanding a bit about human nature. Let’s face it – we don’t like things taken away from us. When you commit to a diet, the usual pattern of thinking is, “I’ll give up cakes and cookies, I’ll give up chips, I’ll give up … fill in the blank.” But that usually leads to failure, because humans don’t like to give things up.
Instead, try adding. Add healthy foods, new foods you haven’t tried, or commit to learn to work with ingredients you’re not familiar with. For example, if legumes are not a part of your menu, commit to adding at least one main course legume dish per week. Or if you usually walk right past that leafy green section in the produce department, commit to finding and adding one leafy green recipe per week to your repertoire.
Do you hear yourself saying, “But I could never give up cheese?” (or other favourite food?). Remember, taste buds change. It takes about three weeks for your body to adjust to new foods. A perfect example of this is if you’ve ever switched from white bread to whole wheat bread. At first, the whole wheat version might not “taste right”. But after a few weeks, you adjust. Then if you go back to white bread, it doesn’t “taste right”. Give yourself time to adjust to new tastes.
Use the “crowding out” method. i.e. add so many healthy things to your lifestyle, that there’s no room for the unhealthy.
I once read a gardening metaphor in a yoga book regarding changing habits that sums this up eloquently: instead of uprooting a bad habits, be it smoking, drinking or poor diet, instead plant good habits beside them. Nurture the good habits; devote your time and energy towards the good habits. Soon, the old bad habits will wither away, and the new good habits will have taken root.
Wishing you all the best of health in 2010!
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.
Veg Heroes - A vegan in an unlikely setting
We’re going to bust vegan stereotypes here – you know, the pale, thin, rabbit food munching, tree hugging, Birkenstock sandal wearing stereotypes.
Picture a muscular 6’3”, 260 LB professional athlete playing right wing on a National Hockey League (NHL) team as a vegan. Yep – there is such an enlightened being amongst us. His name is Georges Laraque, who currently plays for the Montreal Canadiens, and previously played for the Edmonton Oilers and Phoenix Coyotes.
Georges is a relatively recent, but very passionate vegan. He made the leap on June 1, 2009 after watching the movie “Earthlings”. He learned about the abject cruelty of factory farming, the health hazards of consuming this cruelty, and the devastating effects on the environment, and decided he had to change his meat and dairy eating ways.
He has dedicated a page of his web site to educate his fans on this subject, and is hosting a free screening of the documentary that changed his life. If you’re in the Montreal area, you can see “Earthlings” (seating is limited to 700; first come, first served) this Friday, January 8 at Université du Québec à Montréal (UQAM), 405 St-Catherine E, Room J-M400. Show starts at 7 pm. Georges will be available to sign copies of the DVD, which he narrated in French.
Georges is also involved in helping many community groups, especially disadvantaged youth. His compassion and caring towards others is an inspiration. I encourage you to spend some time on his web site to fully appreciate his accomplishments, both on and off the ice. Here’s the link:
Georges, it’s an honour to have you on our (vegan) team!
Beans & Greens for a healty start to a New Year - Serves 6 I had some zucchini to use up, and this is what materialized from what I had in the fridge and pantry. Delicious and nutritious! ½ cup water1 medium onion diced3 zucchini, small dice (about 3 cups)1 cup mushrooms, small dice1 tsp dried basil1 tsp dried oregano3 cups water or vegetable broth (I used water + 2 tsp vegetable bouillon powder)1-1/2 cups cooked navy beans (or 19-oz can, drained and rinsed)1 28-oz can diced or crushed tomatoes (or use 5 – 6 fresh tomatoes, diced)2 Tbsp tomato paste3 cups greens – washed and chopped (kale, Swiss chard or spinach)2 – 3 cloves fresh garlic, crushed or minced1 tsp salt (or to taste)Fresh ground black pepper to taste
In a large pot, heat ½ cup water on high heat. When bubbling, add onion and cook until onions are translucent – just a couple of minutes. If they start to stick, add a few tablespoons more water. Turn heat down to medium, and add zucchini, mushrooms, basil and oregano. Stir and cook for 5 – 7 minutes, until veggies start to soften. Add the 3 cups of water or vegetable broth, navy beans, tomatoes and tomato paste and stir well until tomato paste is dissolved. Add greens, fresh garlic, salt and black pepper. Cook for an additional 5 minutes if using kale or Swiss chard, and only a minute if using spinach. This is great served with some crusty whole grain bread and a salad. Enjoy!
Tuesday, January 12 – “What’s for dinner?” cooking demo – (new policy – pay $10 at Customer Service desk to register, receive $10 gift card to spend in store. Class is still free, but this allows the store to track customers. Referred to henceforth as “$10 for $10”).1 - 2 pm
Aurora – Real Canadian Superstore15900 Bayview Ave, Aurora, ON L4G 7Y3 Wednesday, January 13 – Warming Vegetarian Soups & Stews - $307 – 9 pmMUST REGISTER FOR THIS CLASS WITH LOBLAWS/Real Canadian SuperstorePlease call 1-800-296-2332, ext. 3 to registerNewmarket – Real Canadian Superstore18120 Yonge Street (just south of Green Lane), Newmarket ON L3Y 4V8Soup is the ultimate comfort food for those cold winter evenings. Stews can provide an easy one-pot dinner for busy weeknights. Instructor Nimisha Raja will show you how to incorporate “Creamy” corn chowder; Butternut squash/yam soup; spicy Thai coconut curry; and a Lentil Ratatouille into your everyday winter meals. All recipes are easy to prepare and offer a variety of protein sources. The array of spices and ingredients you’ll learn about will help expand your culinary repertoire. Suggested menu plans for each soup and stew will be provided. Tuesday, January 19 – “What’s for dinner?” cooking demo – ($10 for $10).12:30 – 1:30 pmWhitby – Real Canadian Superstore200 Taunton Rd W, Whitby ON L1R 3H8 Wednesday, January 20 - Eat More, Weigh Less - $307 – 9 pmMUST REGISTER FOR THIS CLASS WITH LOBLAWS/Real Canadian SuperstorePlease call 1-800-296-2332, ext. 3 to registerVictoria Park Market (Vic Park & Gerrard)50 Musgrave St, Toronto, ON M4E 3W2Did you pack on a few pounds over the holidays? Want to learn how to eat to your heart’s content, and still lose weight? Join instructor Nimisha Raja, owner of Evolving Appetites, who’ll show you how to choose foods that make you feel full, but won’t add to the waistline. Based on Dr. Dean Ornish’s book of the same title, “Eat More, Weigh Less”, the tasty menu starts with a Citrus Kale Salad that will tingle your taste buds. We’ll follow that up with warming barley vegetable soup. The centerpiece features PC Blue Menu whole wheat spaghetti florentine, followed by a sweet treat of pecan date rolls. Monday, January 25 - Eat More, Weigh Less - $306:30 - 8:30 pmMUST REGISTER FOR THIS CLASS WITH LOBLAWS/Real Canadian SuperstorePlease call 1-800-296-2332, ext. 3 to registerScarborough – Real Canadian Superstore1755 Brimley Road, Scarborough, ON M1P 0A3Menu: same as Victoria Park Market above: Citrus Kale Salad, Warming Barley Vegetable Soup, Whole Wheat Spaghetti Florentine and Pecan Date Rolls. Wednesday, January 27 - Eat More, Weigh Less - $307 – 9 pmMUST REGISTER FOR THIS CLASS WITH LOBLAWS/Real Canadian SuperstorePlease call 1-800-296-2332, ext. 3 to registerWhitby – Real Canadian Superstore200 Taunton Rd W, Whitby ON L1R 3H8Menu: same as Victoria Park Market above: Citrus Kale Salad, Warming Barley Vegetable Soup, Whole Wheat Spaghetti Florentine and Pecan Date Rolls. Thursday, January 28 – Eat More, Weigh Less - $306:30 pm – 8:30 pmMUST REGISTER FOR THIS CLASS WITH LOBLAWS/Real Canadian SuperstorePlease call 1-800-296-2332, ext. 3 to registerGlen Erin Market5010 Glen Erin Drive (at Eglinton)
(905) 607-0580Menu: same as Victoria Park Market above: Citrus Kale Salad, Warming Barley Vegetable Soup, Whole Wheat Spaghetti Florentine and Pecan Date Rolls.
February 2010 classes
Monday, February 1 - Warming Vegetarian Soups - Heartland Loblaws Market - (Britannia Rd & McLaughlin) - Mississauga - $30 - 7 - 9 pmThursday, February 4 - FREE - “What’s for Dinner” cooking demo - McCowan Loblaws Market (McCowan & Hwy 7) 1 - 2 pmTuesday, February 23 - Warming Vegetarian Soups - Forest Hill Market (St. Clair e/o Bathurst) - $30 - 7 - 9 pmWednesday, February 24 - Eat More, Weigh Less - McCowan Loblaws Market (McCowan & Hwy 7) - $30 - 7 - 9 pm Cancer Prevention & Survival Cooking classes at Whole Foods (87 Avenue Rd - n/o Bloor) start Sunday, February 21 - 2 - 3:30 pm, for 8 consecutive SundaysEach Class - $30Any 4 Classes - $100All 8 classes in the series - $180Details posted at: Whole Foods Next issue: First Week of February, 2010
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