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 Mountain Views NewsSaturday June 29, 2024


CHRISTOPHER Nyerges 

[Nyerges is the author of several books including “Self-Sufficient Home” and 
“How to Survive Anywhere.” He also leads wilderness classes every weekend. 
He can be reached at School of Self-Reliance, Box 41834, Eagle Rock, CA 
90041, or www.SchoolofSelf-Reliance.com]

NUGGET

Brown Tabby

Age 2 months

Nugget, brown 
marbled tabby, is a 
playful sweetheart 
who balances his 
adventurous spirit 
with a love for cuddles. He adores getting kissy-
faced and will happily curl up in your arms when 
he’s not busy playing. 

Nugget’s affectionate nature makes him the 
perfect companion for cozy evenings. Call him a 
"Playful Snugglebug!” We prefer our kittens to be 
adopted in pairs, unless there is a friendly young 
feline at home already. We have other kittens 
Nugget can be paired with. 

Nugget will come neutered, micro-chipped, totally vaccinated, healthy, and more! He will 
be ready for his forever home by late July or early August, but we are taking applications 
now to meet him. https://www.lifelineforpets.org/cat-adoption-application.html. Hurry!


SO YOU WANT TO HAVE A VEGETARIAN DIET?

Here are the things you 
should consider:

[Nyerges is an ethnobotanist, teacher, 
and author. He’s written many books, which can be 
viewed at www.SchoolofSelf-Reliance.com]

It is widely believed that throughout history, 
no societies were strictly vegetarian because 
all food had to be obtained very locally, and 
it was not possible to get “complete protein” 
from the local plants alone. Though historically 
correct, that premise is not entirely accurate. 
And in today’s world, we can obtain 
foods from all over the world at any supermarket 
in any town. It is relatively easy today 
to be a vegetarian – even a vegan – and 
stay healthy.

 

Let’s start from the beginning. What is a complete 
protein? Is it essential for the health of 
our bodies that we eat meat? If we eliminate 
meat from our diet, what foods should we 
eat for optimum health? Are there pitfalls to 
avoid if we choose a vegetarian diet?

 

WHAT IS A COMPLETE PROTEIN?

There are 20 amino acids. Eleven of those 
our bodies make on their own, but the other 
9 we have to get from daily food. These 
are called essential amino acids. Foods that 
contain all 9 essential amino acids are called 
complete proteins. 

 

CAN ONE OBTAIN COMPLETE PROTEIN 
FROM PLANTS ALONE?

 

According to author and macrobiotic authority 
Michelle Williams, “Yes, you can get 
complete protein from plants alone. There’s 
debate on whether some plant foods have 
enough of all essential amino acids to be 
considered ‘complete’, but all foods have 
some protein, including plants. You don’t 
need to eat complete proteins in every bite 
at every meal. If you eat enough variety of 
whole plant foods throughout the day, vegetarians 
can definitely eat enough essential 
amino ac-ids for vibrant health. Keep in 
mind that everyone‘s protein requirements 
are different depend-ing on many different 
factors.”

 

WHAT FOOD WILL GIVE YOU ALL 
THAT YOUR BODY NEEDS? 

 

According to Michelle Williams, “Here are 
a few plant sources of complete proteins: 
spirulina, chia seeds, hemp seeds, seitan, 
amaranth, quinoa, buckwheat, barley and 
soy foods including soybeans, natto, tofu, 
tempeh and edamame.”

 

Author Dr. James Adams points out that 
quinoa, buckwheat, hempseed, blue green 
algae and soybeans all contain all 9 essential 
amino acids. 

Enrique Villasenor has long pointed out 
in his lectures that acorn, widely used in 
Native Ameri-can traditional diet, contains 
all 9 amino acids, though in low 
volumes. 

 

Another favorite food that Villasenor promotes 
as beneficial to the immune system is 
the prickly pear cactus, which contains 8 of 
the essential amino acids. He refers to both 
of these as “super-foods.” He adds, “While 
some Opuntia species do not contain tryptophan, 
most contain phenylalanine. Phenylalanine 
and tryptophan are both "aromatic 
amino acids." They are similar in chem-ical 
composition. Aromatic amino acids are precursors 
for serotonin.”

 

Author/ teacher Prudence Boczarski-Daniel 
suggests that everyone reads “Diet for 
A Small Planet,” by Lappe. This popular 
primer on how to be a vegetarian was first 
published in 1971. Lappe promotes “complementary” 
foods because some foods that 
are low in certain essential amino acids can 
be combined with others that happen to be 
high in the essential amino acid that the other 
food is missing.

 

WHAT ARE SOME IDEAL FOOD 
COMBINATIONS?

 

“Diet for a Small Planet” explains that all 
grass grains (wheat, rice, corn, etc.) complement 
all legumes (peas, beans, garbanzo, soy, 
etc.). That is a very simplified version of getting 
a complete plant protein by combining 
(or complementing) grasses and legumes.

 

Some of the traditional food combinations 
that give you a complete protein are corn tortillas 
and beans from Mexico, bulgar wheat 
with garbanzos from the Middle East, and 
soy products with rice from Asian countries.

 

REFERENCES FOR THOSE WHO WISH 
TO BE VEGETARIAN?

 

One of the top references that is consistently 
mentioned is “Diet for a Small Planet” by 
Lappe. This book, in print since 1971 and 
sold over 3 million copies, and now revised, 
gives you the basic science of plant food combinations 
which make complete proteins.

 

Another good reference is “The Balanced 
Diet for You and the Planet” by Dr. James 
Adams, available from Amazon.

 

This is a very simplified explanation, and 
someone going from a carnivorous diet to 
wholly vege-tarian can also expect some 
bodily changes.

Pet of the Week

 


 Boba Fetch is a 4-year-old husky mix who is 
handsome, friendly, and most importantly such 
a good boy! He weighs just shy of 60 pounds, and 
a good portion of that is his gorgeous fluffy coat.
Boba is energetic like most huskies- he enjoys 
going on walks and runs in the park. He loves 
playing with toys and bouncing around. He also 
has a very affectionate side- he loves a good belly 
rub or a cuddle. He seems to get along well with 
other dogs, large and small, and he is also very 
comfortable with small children. He’s currently in a 
foster home with a toddler and is very gentle! Boba 
is also learning basic commands and appears to be 
housetrained.This lovable fluffball is ready for his 
forever family!The adoption fee for dogs is $150. All 
dog adoptions include spay or neuter, microchip, 
and age-appropriate vaccines. 

 New adopters will receive a complimentary health-
and-wellness exam from VCA Animal Hospitals, as well as a goody bag filled with 
information about how to care for your pet. 

 Walk-in adoptions are available every day from 2:00 – 5:00. For those who prefer, 
adoption appointments are available daily from 10:30 – 1:30, and can be scheduled online. 
View photos of adoptable pets at pasadenahumane.org. 

 Pets may not be available for adoption and cannot be held for potential adopters by 
phone calls or email.


HOT TEMPERATURES CAN MAKE CONCRETE AND ASPHALT 
TOO HOT FOR YOUR DOG’S PAWS. 

Asphalt and concrete temperatures can usually be 20-40 degrees hotter 
than the ambient temperature. If the back of your hand can’t stand the 
heat on the concrete or asphalt for 7 seconds, it’s too hot for a walk.

When it's above 90 degrees outside, bring dogs and cats indoors.


Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email: editor@mtnviewsnews.com Website: www.mtnviewsnews.com