Tracey Eakin
Plant-Based Nutrition Counselor

May 2013

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Don't Miss This Event


Michael Greger, MD!!!


The Role of Diet in Preventing, Arresting, and Reversing the 15 Leading Causes of Death

Wednesday, July 3, 2013, 7-9 pm

Dunlap Conference Center at St. Clair Hospital


$10 each (encourage your loved ones to attend with you)



Brought to you by Uma Purighalla MD, Cindy West MD, and Tracey Eakin, Plant-Based Nutrition Counselor.

AMA category 1 credit for medical doctors is pending approval, although this seminar is geared toward anyone interested in the connection between food and our health.

Michael Greger, MD is one of the foremost authorities in the country on the impact of nutrition on our health.  We are very fortunate to have him here in Pittsburgh for this one-time speaking engagement.  If you can only to make it to one event, make it to this one!!!

To register, email or call 724.469.0693.

First Plant-Based Cooking Demonstration and Food Sampling Sold Out!

The event was held on May 20, 2013 at Atria's Peters Township.

58 people attended this event featuring Dean Ornish-certified Executive Chef Jason Withers.  Chef Withers prepared a wonderful display of food including fresh fruit and marinated, grill vegetable platters for each table.  Garden tomato soup  followed the appetizer platters.  The buffet held black bean stuffed Roma tomatoes with wilted spinach, country style redskin potatoes with mushroom gravy, and a delicious three bean salad.  All of this was topped off with a refreshing fruit sorbet.

An important component of a healthy lifestyle is minimizing or eliminating added oil.  Jason shared with us some of his secrets for cooking without oil and creating tasty meals by intuitively combining the plant-based ingredients we have on hand in our kitchens.

It can be difficult to adhere to a lifestyle change, especially if you feel like you're the only one struggling against the destructive behaviors encouraged by our culture.  I plan to hold similar events to help you along your journey and to create a community of those walking the same path.


Raw Vegan Pesto with Zucchini Noodles

From Tracy Russell,

This is a phenomenal yet easy-to-prepare recipe.  I love pasta and could probably eat an entire pound if it was placed in front of me.  Even though pasta is a healthy component of a low-fat, plant-based lifestyle, it is easy to overeat.  These zucchini noodles satisfy my pasta craving while I receive all of the wonderful nutritional benefits of zucchini.

The sauce is a delicious way to be able to enjoy a pesto sauce guilt-free as there is no cheese and no added oil.

I hope you love this recipe as much as I do!


Serves 1

0.5 cup fresh tomatoes

0.5 to 1 clove minced garlic

0.5 teaspoon nutritional yeast

juice from 1 small lime

dash of sea salt (or to taste)

0.25 cup fresh basil

0.25 cup raw pine nuts

4 pieces of sun dried tomato

1 medium zucchini


Add the tomatoes, garlic, nutritional yeast, lime juice, sea salt, basil, and pine nuts to your blender or food processor and blend until creamy.  Once finished, set aside while you wash the zucchini and remove the ends.

Using a spiral slicer, turn the zucchini into "noodles".  If you do not have a spiral slicer, you can use a julienne or mandoline slicer (with a julienne blade).  If you don't have any special slicers, you can use a simple cheese grater.  Simply shred the zucchini lengthwise to create long, flat noodles.

Once the zucchini is turned into noodles, toss with the pesto sauce and top with chopped sun dried tomatoes, mushrooms, or the topping of your choice.


The YouTube video of our last seminar at St. Clair Hospital, A Real Deal Happy Meal, has been loaded onto my web site.  You can access it at the link below:

A Real Deal Happy Meal

A Spiralizer Can Make Your Summer Meals Even More Exciting



Create vegetable noodles with a spiralizer.


Are you looking for a new and interesting way to present your vegetables?  Well, I think I have the answer you've been looking for...a spiralizer.  An inexpensive new addition to my kitchen, this tool has enabled me to make "noodles" from fresh, whole zucchini.  I add my new favorite sauce, described below, and I have a quick new summer meal to serve to my family.

I purchased the spiralizer recommended by Fat Free Vegan Chef Susan Voisin.  It was inexpensive and works really well.  You can find it at the following link:



The directions suggest experimenting with potatoes, cucumbers, eggplants, carrots, radishes, apples, turnips, cabbage, onions, and butternut squash.  It seems the possibilities are endless.  Look for additional ideas as I experiment this summer and feel free to share your successes with me too.

Health Insurer Suggests That Physicians Recommend a Plant-Based Lifestyle to All of Their Patients

Kaiser Permanente, the largest non-profit healthcare company in the U.S., suggests that physicians recommend a plant-based lifestyle to all of their patients.  An article in the Spring 2013 issue of The Permanente Journal provides a nutritional update for physicians.  Authored by three medical doctors and a registered dietician, the article suggests that the adoption of a whole food, plant-based lifestyle is a cost effective lifestyle intervention that could benefit all patients, especially those with cardiovascular disease, high blood pressure, and obesity.  In the midst of a nationwide healthcare crisis, they acknowledge that unhealthy lifestyles are contributing to the vastly increased incidence of cardiovascular disease, diabetes, and obesity.

Their definition of a plant-based lifestyle is one which encourages whole plant foods and discourages meat, dairy products, and eggs, as well as refined and processed foods.  In the case study presented, they demonstrate that the potential magnitude of improvement from this dietary lifestyle change can and often does exceed that experienced from pharmaceutical interventions alone.

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I can save you $25 (US customers) or $35 (Canadian customers) off of your shipping expense if you use the following promotional code when ordering either online at or by calling 1.800.848.2649.  I do receive a small commission from Vitamix for every purchase made using my promotional code, but it wouldn't change my recommendation of this product even if I didn't.

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