Here are a couple of brief class descriptions that I got from OregonLive.com:

Master Vegetarian: Modeled after the Master Recycler Program and the Metro Master Gardener Program, the nine-week Master Vegetarian Program was piloted by Northwest VEG in 2007 to teach interested members of the community about the environmental and epidemiological impact of food choices. Now in its fourth run, the program continues to attract both vegetarians and omnivores by offering thought-provoking lectures and discussion about the science and politics of food. Co-sponsored by People’s Food Co-op and the National College of Natural Medicine. Tuesdays, March 24 to May 19, Southeast & Southwest Portland.

Veg 101: The six-week Veg 101 program provides many of the same lectures along with weekly cooking classes covering grains, legumes, tofu, tempeh, seitan, and more. Designed primarily for beginners, although even long-term vegetarians and vegans can benefit from this series. Sundays, March 1 to April 12, Beaverton.

For more information, click here.

Post from: Blisstree

Vegetarian Lecture Series Offered in Portland

The new estimate of young vegetarians comes from a recent federal Centers for Disease Control and Prevention study of alternative medicine based on a survey of thousands of Americans in 2007. Information on children’s diet habits was gleaned from about 9,000 parents and other adults speaking on the behalf of those under 18.

One of the theories surrounding this influx of young vegetarians is the easy access of factory farming footage found on YouTube. I’ve observed similar footage myself on television – pigs being beaten and abused, chickens looking sick and broken and just wrong. Very upsetting.

“Compassion for animals is the major, major reason,” said Richard Schwartz, president of Jewish Vegetarians of North America, an organization with a newsletter mailing list of about 800. “When kids find out the things they are eating are living animals — and if they have a pet….”

Case in point is Nicole Nightingale, 14, of Safety Harbor, Fla. In 2007, Nightingale was on the Internet to read about chicken when she came across a video on YouTube that showed the birds being slaughtered. At the end, viewers were invited to go to the Web site peta.org — People for the Ethical Treatment of Animals.

Young vegetarians are especially in need of healthy diet guidance, many choosing to eat fries, donuts, chips, and lots of cheese instead of making lean, iron- and protein-rich choices.

Vegetarian doesn’t mean low-calorie,” said Dr. Christopher Bolling, who directs weight management research at Cincinnati Children’s Hospital Medical Center. He said roughly 10 to 15 percent of the overweight kids who come to his medical center’s weight loss program have tried a vegetarian diet at some point before starting the program.

Processed packaged food is not the best choice, but having some frozen low fat chick patties and veggie corndogs in the freezer help to provide a child with a decent jumping off point. Canned beans, tortillas, pita bread, peanut butter, whole wheat bread, fruits, nuts, and sunflower seeds…. these are quick and easy items that an older child can throw together himself for a boost of protein and good carbs for energy.

Having some good go-to menu ideas like a pizza recipe (I make my dough in the bread machine – fast and painless), some pasta options, breakfast for dinner (always a hit at my house) can keep busy school nights from being a stressed out nightmare of confusion when time is tight and the homework is still not done.

Don’t forget the healthy snacks…. like the Cutie’s Mandarins featured in my giveaway.  Click here for entry information.

Image credit: Bailey Smith

Post from: Blisstree

Rising number of adolescent vegetarians

Not sure what antioxidants are?  Here’s an explanation:

Antioxidants are vitamins and chemicals in our foods that can prevent or slow oxidation damage in our bodies. When our cells use oxygen, they naturally produce free radicals as by-products. Free radicals are molecules with incomplete electron shells that make them more chemically reactive than those with complete electron shells. They try to steal electrons from other molecules, including DNA molecules, causing damage. Over time, this process contributes to health problems such as heart disease, hardening of the arteries, strokes, diabetes, cataracts, arthritis, neuro-degeneration and cancer.

Antioxidants contained in some nutrients we eat act as “free radical scavengers” that prevent and repair damage caused by these oxidized rogues. Think of antioxidants as “mopping up” dangerous free radicals – they neutralize the electrical charge and prevent the free radical from taking electrons from other molecules. Antioxidants also enhance the immune system and thereby lower the risk of infection.

One of new foods that I tried was little blue potatoes. The blue potatoes were purple inside.  I chopped the potatoes, rubbed them with olive oil, salted and peppered them, then I roasted them in the oven. Yum. My girls thought that they looked crazy, but they agreed that they tasted great.

I picked up a bag of potatoes from Trader Joes today. It contains red, white, and blue potatoes.  I’m going to use those potatoes in a Potato Leek Soup and I’ll share that recipe with you tomorrow.

Image credit: Michelle

Post from: Blisstree

The Healthy Vegetarian Chooses Bright Foods For the Most Antioxidants

The basic message is this – in order to obtain addequate nutrition, you need to be sure to eat a varied diet full of fresh ingredients and whole grains.  

Many foods in a tradional meat/milk/egg diet can be substituted easily.  If you are vegan, you can replace cow’s milk with a fortified soy, rice, or almond milk.  You can replace cheese with soy cheese, rice cheese, or nutritional yeast flakes.  Replace your eggs with tofu or when baking, use 1Tablespoon flax seed meal with 3 Tablespoons water.  (I use this in a vegan brownie recipe that is really good).

Here are some nutritional specifics:

Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli, are good sources of calcium. Tofu enriched with calcium and fortified soy milk and fruit juices are other options.

Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.

Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb nonanimal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.

Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.

Post from: Blisstree

Vegan Nutrition Advice From the Mayo Clinic

Post from: Blisstree

Nutrition Basics: Good Sources of Protein and Iron For Vegetarians

 

I’ve been trying to get a jump on my New Year’s get-fit resolutions, but that can be hard this time year. Between the holiday baking and all the sick kids at work, I’m not feeling my best. In an attempt to avoid something especially flu-y and icky (official medical terms, of course) I’ve added additional Vitamin C and a Flax Seed supplement to my diet.

My friend, Diane, over at Weighting Line, has some additional helpful advice about trying to reach your fitness goals when you are feeling under the weather.  Diane’s tips are fine for vegetarians, with the exception of avoiding chicken stock – just substitute your favorite vegetarian Miso soup recipe and you will be back on track in no time.  

Do you take a break from fitness when you are sick?  Any tips you’d like to share?

Image credit: All Posters.com

Post from: Blisstree

How Do You Stay On Track With Fitness Goals When You are Ill?

The mystery of how a compound in broccoli and cabbage fights cancer has been solved, scientists announced Tuesday. And the discovery may lead to the development of anti-cancer drugs with fewer side effects.

The compound, indole-3-carbinol (I3C), diminishes the activity of an enzyme in rapidly advancing breast cancer, University of California, Berkeley, researchers said. The compound is already undergoing clinical trials in humans after it was found to stop the growth of breast and prostate cancer cells in mice.

I3C has fewer side effects than other compounds, because we’ve evolved right alongside the cruciferous vegetables. I guess this means brocoli truly does fit that old adage – Tastes good and it’s good for you.

Post from: Blisstree

Brocoli Kills Cancer

I’ve seen lists like this several times before, but I always manage to forget most of the details when I’m standing at the grocery store making my produce choices. Never again! I’m determined to always buy the ‘dirty dozen’ items organic from now on.

I’m especially excited that 4 (bell peppers, strawberries, lettuce, and spinach) of the dirty 12 are growing organically on my balcony right now. Can’t wait to eat them.

Post from: Blisstree

New in my wallet: organic fruit and veg guide

I then performed a taste test, to see if I could tell the difference between the two. They were both juicy and delicious. The organic one seemed to have a little more flavor, but it’s possible that I imagined it because of my expectations. It also seemed to have less wax coating its skin, which I liked. But otherwise, they were pretty similar. Certainly not enough difference to justify the price disparity based on taste alone.

But what I couldn’t observe in my comparison of the two peppers was the nutritional (or chemical) content of each one. According to a recent study (as reported on in this article), “Organic food is more nutritious than ordinary produce, and contains higher quantities of antioxidants which help ward off heart disease and cancer.” This was found to be true for organic fruits, vegetables, and milk.

The scientists found that antioxidant levels in organic milk were up to 90 per cent higher than in conventional milk, as well as finding up to 40 per cent more antioxidants in organic vegetables.

And this despite the fact that “[h]undreds of tests over the past five years have failed to reveal improved nutritional value in organic produce.” “New” findings related to foods always make me wonder who funded the study and what they have to gain from certain results. In this case, the research was funded by “the EU and food companies”. I’ll be very interested to learn which “food companies” were involved. Still, the results do provide food for thought.

Do you believe organic food is more nutritious? Do you eat it for other reasons? Or do you see no benefit to organic foods?

Post from: Blisstree

Is organic more nutritious?

But let’s ignore these questions for the moment, and take a look at the other 98 items on the list – lots of great sources of (lacto-ovo) vegetarian protein. If you’re worried about getting enough protein in your diet, try adding some of these foods. And if your so-called friends keep badgering you about how vegetarians supposedly don’t get enough protein, feel free to send them this list, too.

Post from: Blisstree

Protein-rich vegetarian foods