8th Grade Health Class Presentation

Today I went to Makenna's 8th grade health class and gave a presentation about Veganism, nutrition, healthy snacking, and juicing.  I had so much fun teaching and interacting with all those inquiring minds.  They were a really great group of kids and they asked some very good questions.  I also took my juicer in and made 2 different juices for them to try.  The first was an apple-orange-carrot-lemon-ginger juice and the other a spinach-apple-parsley-mint-lemon juice.  Thanks Ms. Allison for letting me come visit your class today!

This is the information I shared on handouts with the class: 

v  What does Vegan mean?

A Vegan is someone who does not eat meat, fish, or poultry. Vegans also do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.   Vegans choose this lifestyle for health, environmental, ethical, or moral reasons.

v  Vegan Nutrition

§  A Vegan diet that includes a variety of fruits, vegetables, beans, seeds, nuts, and grains can satisfy a person’s nutritional needs.

§  Protein needs are met by eating foods such as lentils, beans, nuts, seeds, tofu, and dark leafy green vegetables such as kale and spinach.

§  Plant foods do not contain cholesterol, so Vegan diets are cholesterol free and generally low-fat.

§  Calcium is obtained from dark green vegetables (kale, broccoli, okra) and calcium fortified foods such as almond milk and orange juice.

§  Iron is found in dried beans, soybeans, lentils, Swiss chard, tempeh, raisins, watermelon, and kale.

§  Omega-3 Fatty Acid production can be maximized by including things such as flaxseeds, hempseeds, and walnuts in the diet.

§  Vitamin B12 requirement can be fulfilled by consuming nutritional yeast or Vegan B12 sublingual supplements.

§  It is important to obtain as many nutrients as possible from whole food sources, which means foods in their most natural form, to achieve the maximum health benefit.  Obtaining nutrition from plant sources helps decrease incidences of obesity, heart disease, cancer, diabetes, arthritis, and other chronic conditions.  Many processed foods are devoid of vitamins, minerals, and phytonutrients and they are packed with sugar, fat, and salt.

v  Resources/References that I often use for information, inspiration, and motivation

§  www.chooseveg.com

§  www.vegansociety.com

§  www.vrg.org

§  www.engine2diet.com

§  www.foodmatters.tv

v  My info

§  My blog-  http://onewyomingvegan.blogspot.com  Please check out my blog for more information and recipes.  Also, my contact info is listed on my blog so that you can contact me with any questions/comments.

Healthy Snack Ideas

v  Flavored Water instead of Soda (recipes from www.nancycreative.com)

·         Fruit Water

       1 apple, sliced

1 lemon, sliced

1 orange, sliced

1 pear, sliced

4 large strawberries, sliced

Handful of raspberries

Handful of mint leaves

½ gallon water

Place all ingredients in a pitcher and chill for at least 2 hours.  Serve over ice.

·         Citrus Water

1 orange, sliced

1 lemon, sliced

1 lime, sliced

½ gallon water

Place all ingredients in a pitcher and refrigerate for at least 2 hours.  Serve over ice.

v  Hummus and Veggies

1 can chickpeas (garbanzo beans)

1 Tablespoon lemon juice (or more, to taste)

Can also add pepper, cilantro, parsley, olives, sun-dried tomatoes, green chiles, or anything else that sounds good.

Place ingredients in a food processor and combine until smooth.

v  Banana Ice Cream

2 ripe bananas

1-2 Tablespoons natural peanut butter (without High Fructose Corn Syrup)

Chocolate chips

In food processor, blend bananas and peanut butter until smooth.  Place in bowl and stir in chocolate chips.  Place in freezer for 15 minutes or until desired texture is reached.  This can also be eaten like pudding when not put in the freezer.

v  Yummy Green Smoothie

      1 cup unsweetened almond milk

      6-8 frozen peach slices

      1/3 cup vanilla almond milk yogurt (optional)

      2 handfuls of baby spinach leaves

      1 banana

      Place all ingredients in a blender and blend until smooth.

v  Fruit Smoothie

     1 cup unsweetened almond milk

      Fresh or frozen fruit

      Almond milk yogurt (optional)

     Blend all ingredients in a blender until smooth.

Other easy healthy snacks:  fresh fruit, raw veggies, raw almonds, walnuts, green leafy salads.