December 9, 2022

Day 9

The amount of information each day boggles my mind! How are you doing with it?!?

Thanks again to Rotary for their support and education with the PRD challenge held last October! If you have any questions or comments please contact me:  jeannepoirier@yahoo.com

 

Welcome to Day 9 of the Global

15 Day Plant-Rich Diet Challenge!

If you’ve sampled a few of the recipes that we’ve shared, please email us to let us know how you like them or post your reviews on our Facebook page.

Week 2 The Main Course Challenge –

Eat a plant-based lunch and/or dinner.

 

Plant-Based Recipe of the Day – Chickpea “No Tuna” Salad Sandwich

Whether you are a beginner or a veteran, this sandwich is for anyone looking for a fast, delicious and satisfying whole food plant-based breakfast to keep them going through the day.

 

By Forks Over Knives

 

  • Servings: 8

Fact for the Day: The Decline in Predatory Fish in World Oceans (such as salmon, tuna, etc)

Did you assume that there are plenty of fish in the oceans? Think again! Because a study by Researchgate  says:

 

  1. The biomass of predatory fish in the world’s oceans has declined by two thirds over the last 100 yrs. This decline is accelerating, with 54% occurring in the last 40 yrs.

  2. Many fear that we are losing ground in this last frontier on the globe, and that our impact is so devastating that all fish stocks will collapse by 2048.

 

Read the full report here.

 

Bonus Tip: Beets

Like all plant foods, beets have “super powers” due to their unique nutrient profile. We’d love to profile every single plant food since they all promote stellar health and strengthen our immune systems, but since we only have time for one, we chose beets!

Beets are a powerhouse of phytonutrients, vitamins, and minerals. They have one of the highest contents of nitrates – natural chemicals, which when converted to nitric oxide in our bodies can reduce blood pressure by opening up our arteries. They also allow our body to use oxygen more efficiently, doing the same amount of work with less oxygen.

One study showed that runners who drank beet juice before a 5K race ran faster at a lower heart rate than the placebo group. Another study showed that a shot of beet juice allowed free divers to hold their breath for over 4 minutes, which was 30-seconds longer than they normally would have held their breath. In addition, according to Healthline:

“Beetroots are a great source of many essential vitamins and minerals.

  • Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue growth and cell function. It’s particularly necessary for pregnant women.

  • Manganese. An essential trace element, manganese is found in high amounts in whole grains, legumes, fruits, and vegetables.

  • Potassium. A diet high in potassium can lead to reduced blood pressure levels and positive effects on heart health.

  • Iron. An essential mineral, iron has many important functions in your body. It’s necessary for the transport of oxygen in red blood cells.

  • Vitamin C. This well-known vitamin is an antioxidant that is important for immune function and skin health.”

There are many ways to incorporate beets into your diet, including boiling, roasting, in juice form or raw. Check out this quick video (by our very own Anju of the Plant-Rich Diet Task Force) demonstrating how to make a beet salad with plant-based feta crumbles.

Speaker Series Day 9 – Ana Bradley, Sentient Media

Reporting on Food Systems – An Exploration of the Media, Chickens & the Environment

Ana is the Executive Director of Sentient Media, and a social justice advocate who believes that meaningful content can make the future meaningful, whatever the medium.

She demonstrates how the animal agriculture industry uses the same tactics as the cigarette and fossil fuel industries to confuse consumers.  She also shares our history with chickens and how the media has shaped that relationship, as well as the media’s treatment of climate change and its impact on our choices.

 That’s it for Day 9!  Same time, same place tomorrow!

Warm Regards,

The ESRAG Plant-Rich Diet Task Force

(P.S. Please feel free to contact us at any time with questions and/or comments.)

This Task Force resides under the Environmental Sustainability Rotary Action Group (ESRAG) and operates in accordance with Rotary International policy, but is not an agency of, nor controlled by, Rotary International.

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