photo by markhillary

I was flipping through a holistic journal called Edge over the weekend and found an informative article about milk, by Dr. Shannon O’Keefe. The true identity of milk is starting to take shape in the mainstream as more research is revealed, so it seemed like a good time to write another post about it. I thought I’d share with you a bit of what she had to say about milk and calcium. (Here’s another article of hers that was a precursor to this.)

Dairy, calcium and osteoporosis: Milk and other dairy products contain only small amounts of magnesium. Without the presence of magnesium, the body only absorbs 25 percent of the available dairy calcium content. In turn, the excess remaining calcium can cause problems. Calcium builds up the mortar on arterial walls, which becomes atherosclerotic plaques. It can be converted by the kidneys into painful stones that can block urinary tracts. Excess calcium also contributes to arthrisits. Osteoporosis is not a problem that should be associated merely with lack of calcium intake.

Can dairy consumption cause calcium loss? The massive amounts of protein in milk results in a 50 percent or greater loss of calcium in the urine. In other words, by doubling your protein intake, there will be a loss of 1-1.5 percent in skeletal mass per hear in post-menopausal women – and this, multiplied over 20 years is considerable. The calcium contained in leafy green vegetables is more easily absorbed than the calcium in milk. Don’t get us wrong… protein is very important for other bodily processes. However, if you are concerned about calcium intake, getting your calcium from milk may not be the best option. Douglas Kiel, M.D., of Harvard Medical School states, “Normal digestion produces increased acidity. In this environment, bone acts as a buffer base. Minerals are drawn out of the bone to neutralize the acid , thereby reducing the strength of the bone. Fruits and vegetables help to prevent this loss of bone mineral density, because they create a more alkaline environment in the body. They neutralize the acid without depending on the buffering effects of the bone minerals.”

Where should I get my calcium? For a refence point, 1 oz of cheese has 270mg and 8 oz milk has 300mg of calcium.

The amount of calcium in the following:
1 C collard greens 357mg
1 C rice milk (plain, calcium fortified) 200-300mg
1 C turnip greens 249mg
1 C black eyed peas 211mg
1 C kale 179mg
2 TBSP sesame seeds 176mg
1 C okra 176mg
1 C bok choy 158mg
5 medium figs 135mg
1/4 C almonds 97mg
1 C broccoli 94mg
1/2 C amaranth 74mg
1/2 C dried apricots 43mg
1/2 C quinoa 25mg
1 TBSP blackstrap molasses 137mg

Alternatives to Dairy – Nut and Rice Milks: Non-dairy milks are good choices for those who choose to avoid cows’ milk. You can use them for cooking or on your cereal for breakfast. Nut milks (e.g. almond milk) are usually the most nutricious, since rice milk is almost purely carbohydrate (and therefore high glycemic and not recommended for diabeteics) and soy milk may act as a hormone imbalancer.

For more info about dairy milk check out my previous post about milk which focuses on the false claims of the National Dairy Council.

photo by Ryan McD

I love me some veggie sushi. A little rice, some avocado, carrots, cucumbers, throw in some tofu tempurah… so decadent… and of course, seaweed!

A co-worker of mine had been ill-informed about seaweed, hearing it had little to no health benefits. I assure you this is a very wrong assessment. In fact seaweed is incredibly good for you. According to Seibin and Teruko Arasaki, authors of Vegetables from the Sea, “All of the minerals required by human beings, including calcium, sodium, magnesium, potassium, iodine, iron, and zinc are present in sufficient amounts. In addition, there are many trace elements in seaweeds.”

Seaweed also cleanses your body by binding to heavy metals and eliminating them from the body and is even thought to be an effective cancer treatment. In addition, it’s really good for your hair. Other health benefits, according to Carlson Wade’s book Health Secrets from the Orient, include regulating the hormones, enriching the bloodstream, assisting in metabolism, promoting a youthful skin color, and helping to warm the body to promote mental youthfulness. Oh and did I mention it’s one of the best sources of vegetable protein and B-12? Yup, yup.

According to an ezine article :

Seaweed has been confirmed as one of Nature’s “all- round pharmaceutical miracles” with claims that it can accomplish everything from warding off and treating several types of cancer, lower cholesterol and blood pressure, thin the blood, prevent ulcers, kill bacteria and even cure constipation.

Really the list goes on and on as far as how great seaweed is for you. Check out the articles listed below for more info. If you don’t get much sushi in your diet, I recommend you to start adding more. And if you can’t stand sushi, I encourage you to explore other seaweed-laden recipes. Your body with thank you! And if you’re a raw foodie, don’t worry, seaweed can be eaten raw as well!

sources:
http://health.learninginfo.org/seaweed-benefits.htm
http://ezinearticles.com/?Seaweed—Mother-Natures-Health-Miracle-&id=344321

Balance is important. And, as I’ve said before, there are unhealthy vegans. It’s a good idea to keep track of the type of foods you’re getting. Here’s a great food pyramid I got from http://www.veganfoodpyramid.com/

Please note there are some variations of the vegan pyramid floating around. This pyramid says you should get most of your nutrition from whole grains. I say, when in doubt, get most of your nutrients from fruits, veggies and whole grains. And, though they’re quite good for you, use oils, nuts and nut butters more sparingly. And, of course, don’t overdo the processed products.

Ultimately, you should set out to get a variety of foods in your diet. And become good friends with the produce section!

A while back I wrote about a wide array of sources for getting protein as a vegan. What I didn’t mention is that, as long as you’re getting a variety of healthy vegan foods in your diet, you’ll likely never have to worry about protein. Protein really isn’t something we need be concerned with. But we do need plenty of carbs. AND carbohydrates (complex carbs) are GOOD FOR YOU! Mind blowing, I know.

Here’s a really great excerpt from the book Vegan Freak: Being Vegan in a Non-Vegan World , which I’ve been deeply engrossed in reading lately:

The diet that has sustained humans for centuries is optimally 10% protein, 10% fat, and 80% carbohydrates, nearly all from plant sources. Contrary to the claims of high-protein, low-carb diet fans, not all carbohydrates are bad for you. Carbohydrates, in their unprocessed forms add fiber and essential nutrients to our diet. In addition, they are the primary source for fuel in our body, especially the brain. Dr. Michael Greger explains in his book Carbophobia that when a body isn’t able to use carbohydrates as fuel, it thinks it is starving. By having to rely on fat and protein as fuel (as in a high-protein diet), the body produces chemicals known as ketones as a by-product, which are toxic and must be excreted through the lungs and kidneys (a state known as ketosis). Because the normal by-products of carbohydrate metabolism are not available, the body has no source of fuel to run correctly and thus no energy. Some side effects of this ketosis include bad breath, fatigue, weakness, headaches and dizziness, depression, nausea, and vomiting, not to mention the constipation, muscle cramps, and lack of sex drive from the diet.

This is why I’m so angry about the Atkins diet craze. It’s not a healthy way to lose weight. And since your body thinks you’re starving, it’s no wonder people balloon out as soon as they start eating carbs again. Starvation mode messes with your metabolism. Anyway, protein diets such as these lead people to assume that the only way to be healthy is by getting heaps of animal protein. But vegans win this battle. As a vegan, your cholesterol is much better, you don’t smell bad (not due to eating meat, anyway), you probably never have to worry about constipation, and the vegan diet, overall, is just much healthier than the Standard American Diet (as long as you’re not living off of Oreos and Twizzlers).

Stick with the majority of your diet consisting of fruits, veggies, whole grains, beans, nuts, lentils and legumes and not overdoing the processed foods, and you’re golden. Not to mention, vegan protein is easier to absorb, and therefore we don’t need to consume as much to get the allotted protein.

So next time someone grills you about getting enough protein, assure them that 10% protein is easy- it’s the 80% carbs you need to focus on!

Carob is the healthy alternative to chocolate.
It’s free of the stimulants caffeine and theobromine (which is similar to caffeine, but much weaker). Carob is naturally sweet and has much less sugar than chocolate. If you have a recipe that calls for cocoa powder you can substitute it with carob. Raw foodists love using carob because it tastes great raw, and fulfills the sweet tooth.

Carob is a legume
It grows on trees in Mediterranean climates. Since fungus and pests generally do not go after this plant, chemical sprays are not needed. Nutrition-wise, carob contains vitamins A, B, B2, B3 and D, and a small amount of protein. It also has phosphorus, potassium, magnesium iron, manganese, barium, copper and nickel. It’s low-fat, low-sodium, high-fiber, and calcium-rich. source

Carob contains tannin
This inhibits bacteria, and prevents and helps rid the body of toxins and free-radicals.

Carob also contains pectin
It is good for digestion and heartburn. And get this: “The high fiber content of carob, together with the pectin, makes the stomach contents more glutinous, thus deterring the back-flow of acid in the throat.” source This is great for those of us who suffer from acid reflux, such as myself. I’m always searching for natural alternatives to taking medication. And carob’s so tasty!

It’s good for babies, too!
“A research study, using carob powder with babies for bacterial or viral diarrhea, showed recovery within 2 days. Babies treated with conventional medicine took almost twice as long to recover. The babies given carob also regained normal temperature and body weight quicker.” source (It’s good for your pets, too!)

Carob also contains lignins
“Lignans have been found to be antiviral, antifungal, antibacterial and anti-inflammatory. They also show anticholesterol, anticancer, antidiabetes, antioxidant and antilupus benefits. Lignans are phytoestrogens and have been observed to have a protective role against oestrogen-related cancers, and to serve as oestrogen replacement after menopause.” source

In conclusion: Eat that dessert!
Really, you’re doing your body a huge favor by adding carob into your diet. So next time you’re offered a carob dessert, instead of saying “I really shouldn’t” you ought to be saying “I really should!”

Carob-y goodness

for cholesterol and glucose. Turns out veganism is treating me quite well. High cholesterol runs in my family, but it looks like I’ve conquered my genes!

glucose

My glucose level (after I had already eaten, which raises your level) was 60. Normal levels are between 60 and 110 if you’ve been fasting, and 140 if you’ve eaten. Not bad! If I keep this up, I see no diabetes in my future. One less thing to worry about.

Good ways of keeping your glucose levels normal are to consume 40% of your calories from carbs, 30-35% from fat, eat healthy proteins, and keep track of your caloric intake. Being vegan, you’re already way ahead of the game. But once again, I must stress, that there are unhealthy vegans, so don’t get the majority of your calories from processed foods. If you stick with the whole foods: plants, fruits, nuts and grains as your base, you should be just fine.

cholesterol

When they tested my cholesterol I registered as “LOW.” She said, “Either I didn’t get enough blood from you, or you just have really good cholesterol.” So, we tested a second time with the same results. Looks like I have really good cholesterol! Unfortunately, the test was not very specific, so I didn’t get to find out what my good cholesterol (HDL) versus bad (LDL) was. All I know is that my overall cholesterol level is below 150. How much below? It didn’t say. But total cholesterol should be between 135 and 200. Score!

Veganism is great for lowering your cholesterol because you’re not consuming any animal products, which is where all cholesterol comes from. And the vegan diet is filled with cholesterol-lowering foods. According to this cholesterol pamphlet in front of me, the cholesterol-lowering diet consists of “ample servings of fruits, vegetables, whole-grain products… low in meats, high-fat dairy products and processed foods- all of which contain high levels of saturated fat and cholesterol.” It also says “Cut back on foods high in saturated fats, which can raise your bad cholesterol level more than anything you eat. Animal products are a major source of these fats.”

However, it does note that coconut oil, palm-kernel oil, palm oil and cocoa butter contain saturated fat, so use these sparingly.

It also says increase the fiber you eat, particularly soluble fiber, such as cereal, grains, peas, and many fruits and vegetables. Plant substances called stanols and sterols are known to lower LDL cholesterol.

So really, give yourselves a pat on the back. By being vegan, you’re doing wonders for your cholesterol and glucose levels, as well as your overall health!

Here’s a food pyramid not enough people know about. If you’re going to go raw, or even just plan on adding more raw food into your diet, which I highly recommend, you’ll want to use this pyramid as a guide. This is taken from Raw Truth: The Art of Preparing Living Foods. I took the liberty of recreating it for you.

My all-raw experience is going quite well thus far. I need to learn more recipes though. Thank goodness for this book. And also for Ani Phyo. A former pastry chef who went all raw and makes some amazing dishes. She’s pretty inspirational.

Sodium is essential for the body to stay hydrated. It is the mineral that puts water into our cells. It is also necessary for transmitting nerve impulse, and influencing the contraction and relaxation of muscles. Important stuff. But as you probably are aware, most people get too much sodium. People that really need to worry about getting enough sodium are endurance athletes. They need more salt because of excessive sweating.

Deficiency, which is rare, can cause hyponatremia, an electrolyte disturbance, characterized by lethargy, confusion, muscle twitching, seizures and coma.

The minimum requirement is 500 mg a day. The average American gets 3,000 - 5,000 mg per day. Getting too much sodium can cause high blood pressure and edema (swelling in the tissues due to excess fluid). High intakes of sodium can also cause osteoporosis because you end up losing more calcium via your urine. Vegans can easily get too much sodium as well. For example, the Boca Burger contains 280 mg of sodium. A Boca Chik’n Patty has 430 mg of sodium. And let’s not forget about the soy sauce on our veggies, which is around 920 mg per tablespoon (reduced sodium is around 700 mg), vegetable bouillon (987 mg per half cube), the salt in hummus, on popcorn, in soup… It’s all over!

If you’re ever in need of a “salty” substitute, I recommend Mrs. Dash. It comes in an assortment of flavors and tastes like salt. It’s made up of a blend of spices and can really add a world of flavor to your dishes. Total sodium: 0 mg.

Potassium is necessary for maintaining a healthy nervous system, digestive system, heart, and healthy muscles. It keeps your blood pressure normal, enhances physical performance, maintains the right balance of water in fat and muscle tissue, and prevents excess fluid retention. The use of diuretics, some fad diets, drinking too much coffee or alcohol, consuming too much salt, and sweating a lot can all lead to potassium loss. It is recommended that you get at least 3.5g of potassium/day.

Luckily, there are plenty of vegan sources of potassium.
Good sources include:

• bran cereal
• prune juice/prunes
• tomato juice
• dark chocolate
• blackstrap molasses
• sunflower seeds
• apricots
• bananas
• cantaloupe
• honeydew melon
• dried figs
• mango
• papaya
• raisins
• raw firm tofu
• chick peas
• beans
• lentils
• avocado
• spinach
• potatoes
• sweet potatoes
• pumpkin
• winter squash
• wheat germ
• almonds

Getting too much potassium is quite rare, but can lead to kidney damage.

Symptoms of deficiency include mood swings, low blood pressure, fatigue, muscle weakness, muscle pain, and irregular heartbeat. Keep in mind that when you cook vegetables, it can deplete them of potassium and other nutrients.

Quod cibus est aliis, aliis est venenum. What’s food to some is poison to others. So, I picked up a book recently, written by a dietitian (who shall go nameless because I’m not out to point fingers). She has had years of experience and has many degrees (M.S., R.D., C.D.N., C.N.S) so she knows a lot about nutrition. Anyhoo, I contacted her because I noticed that when she mentioned good sources of protein in her book, she did not mention any plant sources. She responded with this: “I have had many vegetarian and vegan patients in my 15 years of practice, and believe it or not, not one of them walked into my office healthy. I used to be a vegetarian myself, and became anemic within 1 year. And I have done extensive research on soy and the vegetarian/vegan lifestyle, and have made educated professional and personal decisions that the protein sources derived from vegetables and legumes does not efficiently convert to human muscle and does not support regular hormonal function. Not only that, but there is a tremendous amount of research I have come across on the negative impacts of soy: http://www.soyonlineservice.co.nz/ as well as the benefits of the paleolithic diet: www.thepaleodiet.com. So at this point in my career, I do not advocate vegetarian sources of protein as a mainstay in the diet. That being said, I do love vegan and vegetarian recipes for healthy side dish options. I wish you all the best and continued good health, _____” Needless to say her response freaked me out a little bit. From what I’ve read, plant proteins are just as good as animal proteins- and healthier in many respects! And I haven’t had meat in 12 years and am not anemic. And as a vegan, I feel pretty good! Also, the research out about soy is so controversial right now- I know she knows a lot about nutrition, but does she know as much specifically about vegan nutrition as, say, a vegan R.D.? So my next step was to start consulting some vegan dietitians. I first went to Brenda Davis, R.D., co-author of Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet. She was at a research intervention and had limited internet access so her response was brief, but here’s what she had to say: “My guess is that the vegetarians _____ saw came to her because they were not doing well. It is unfortunate that she would discourage people from choosing a diet that supports human health beautifully, and is also ecologically and ethically sustainable. The healthiest, longest living people in the world have always been very near vegan (read Healthy at 100: The Scientifically Proven Secrets of the World’s Healthiest and Longest-Lived Peoples). If you look around the world, the lowest rates of chronic diseases are in populations eating largely vegan diets. In most cases, small amounts of fish or animal protein are eaten, but in rural China, it is less than 7 g per day per person. Read The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-term Health. I know of numerous extremely healthy vegan families. It is such a joy to see children who suffer only a fraction of the infections, allergies, asthma, etc. of average kids.” I next went to Vesanto Melina, M.S., R.D, the other author of Becoming Vegan. “It is true that people (such as this dietitian), who have no idea how to create a nutritionally adequate vegan diet, sometimes are unaware that it can be done. It depends on her university program, but some programs could fail to include that information in a curriculum. And then it sounds like she never became updated. Of course many vegans are thriving, and look tremendously healthy, and would not have any reason to see an MD. It sounds as though she saw some who were poorly informed, and then she was unable to help them further. I do consultations for people. If this is what interests you, I will send you the details. However our book Becoming Vegan: The Complete Guide to Adopting a Healthy Plant-Based Diet covers many questions you may have very well. So you may want to have a look at that first. Many dietitians who have vegan clients (and successfully counsel them) use this book as a reference. it is a classic for this subject, and very well respected by dietitians and physicians.”

The purpose of this post is not to attack anyone. It is to give vegans a piece of mind about their health and their decision to be vegan. And I urge anyone who has information on the effectiveness of plant protein or other information about vegansim being a healthy life choice to contact me or post a comment. Any other dietitians out there - I’d love to hear what you have to say on the topic. I’m particularly curious about her claim that “protein sources derived from vegetables and legumes does not efficiently convert to human muscle and does not support regular hormonal function.”

I read in The Vegan Diet As Chronic Disease Prevention ,”The human body does not need to eat other animal’s muscle in order to build its own muscle. Neither do other vegetarians, like deer, gorillas, bulls, stallions, giraffes, and elephants… In 1907 the Yale Medical Journal published findings showing that both vegetarian athletes and vegetarian non-athletes excelled in exercise endurance over meat-eating athletes.”