See Tip: Consider going meatless this Monday. You might lose a day of meat, but think of all you'll stand to gain. Not sure what to eat to replace your protein source for the day? PEEPs can help you out- stop by the SEE for yourself table from 1-3pm today on the Breezeway for some ideas! Want to start planning now? Try this brownie recipe for a healthy, protein-rich treat!
2 cups chocolate chips
1/2 cup butter
2 cups soft-cooked black beans, drained well (hs: canned is fine)
1 cup cocoa powder
1 tablespoon vanilla extract
¼ teaspoon sea salt
3/4 cup brown sugar
Preheat oven to 350 F. Blend beans thoroughly in a food processor. Melt Butter on stove and put in large bowl. Add pureed black beans, cocoa powder, vanilla, salt, eggs, and brown sugar. Mix well until batter is smooth. Add chocolate chips and bake in a square cake pan. Bake for 30-40 minutes, until a toothpick comes out clean from the middle.
Health Benefits of Meatless Mondays
LIMIT CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.
REDUCE HEART DISEASE: Data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%.
FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
LIVE LONGER: Red and processed meat consumption is associated with modest increases in total mortality, cancer mortality and cardiovascular disease mortality.
IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.
Environmental Benefits of Meatless Mondays
REDUCE YOUR CARBON FOOTPRINT. The United Nations’ Food and Agriculture Organization estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that are accelerating climate change worldwide . . . far more than transportation. And annual worldwide demand for meat continues to grow. Reining in meat consumption once a week can help slow this trend.
MINIMIZE WATER USAGE. The water needs of livestock are tremendous, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound.
HELP REDUCE FOSSIL FUEL DEPENDENCE. On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant-based protein. Moderating meat consumption is a great way to cut fossil fuel demand.
HKB News: A new report shows that nearly 1 in 5 teens smoke cigarettes. While the rate is going down from past decades, we could do more to prevent others from this very difficult addiction. Luckily, this week is Kicks Butts week! Come check out the Levering Quad on Tuesday for Quit Cold Turkey Subs from 11-1 and see HKB and Colleges against Cancer on Wednesday from 11-1 for more ways to help reduce tobacco or learn about ways to quit if you're interested.
Mellow-Out Monday Tip: Want to be less stressed? Try reducing your meat, fish, and poultry intake by participating in Meatless Monday. A recent study from the Nutrition Journal found that people eating vegetarian diets were in better moods and less stressed than their omnivore counterparts. Need more than a change in diet to reduce your stress? Try a back rub from Stressbusters tonight from 8-10pm on Q-level in the MSE Library. We've got your back!
Information about Meatless Mondays from http://www.meatlessmonday.com/why-meatless/