I’ve been on a bit of a documentary kick lately. I don’t know what’s gotten into me. But I had to share with you yet another amazing documentary I watched, called Fat, Sick, & Nearly Dead. Not the most uplifting title, but it’s incredibly inspiring.

It starts off with an Australian fellow named Joe who is overweight and is riddled with health problems. He is at his breaking point and is ready to turn his life around. After consulting several physicians, he decided to go on a 60 day green juice fast. The results are uncanny. He travels around the U.S. talking to others about their eating habits and lifestyles and manages to come in contact with one particular man who is suffering from the same unusual ailment as he is. The man was also grossly overweight. Joe’s chat with him is so impactful that he decides he needs to change his life, too. His results are surreal. The two of them wind up inspiring many others to try juicing.

I don’t want to give it away, because I really think you ought to check it out for yourself. You’ll be glad you did

Fat, Sick & Nearly Dead

The notion that “you are what you eat” is often forgotten. When we start to feel ill, how often do we turn to our dinner plates for the cure? In reality, our food choices are very closely linked to our health problems. Next time you’re feeling a little down, a little blue, or a little under the weather, before you start popping pills, look to your diet. The food choices you make can indeed directly impact the outcome of your life. Are you eating a lot of processed foods and not enough fresh foods? Are you getting enough vitamins?

The documentary Food Matters is a great reminder of the importance of nutrition (including a staunch promotion of the vegetarian diet) and cautions us to reconsider turning to drugs for the cure. It provides an educated, research-based counter-perspective to conventional medical practices. And it’s so simple. All they’re really saying is, if you want to feel better, eat better! Not too shocking, is it? But the results can be astounding. Disease reversal, cancer treatment, profound weight loss, curing depression… food really does matter!!

I highly recommend you check out this documentary. You’ll be so motivated and inspired to eat better. It’s also a great reminder of why raw foods are good for us. And I learned something new about how cooked foods can affect our immune systems. Very interesting!

CNN also posted an article recently about what foods are best to cure certain ailments. Check it out: http://www.cnn.com/2011/HEALTH/08/12/top.power.foods/index.html

Many of my readers are vegetarian or vegan already. And that’s lovely! But I can’t stress it enough that, even with a vegetarian or vegan diet, you can still and be unhealthy. I’ve definitely practiced junk food veganism before. It can be easy to fall into that trap, especially in situations when processed foods are more convenient or easier to come by. And that’s why documentaries like this are so great. They are that kick in the butt. The nagging mother telling you to eat your veggies. We can all use the refresher course. Continued vegucation, if you will. I think I should copyright that one….

(quick intermission to Google search…)  Darn it. I’m not the first one to coin that term. Ah well.

One of the best and simplest recommendations they give on the documentary is: as soon as you wake up, before you eat or drink anything else, drink lots of water! Flush out those toxins and start fresh each day. Easy, no? I’m gonna go grab a glass right now!

Foodmatters

photo by awee_19

Again, I turn to Health.com for nutritional information. Vitamin D deficiency can be a major concern in some parts of the world, like Denmark, where my sister lives, and also in Minnesota, where I live. The most obvious way to get vitamin D is through sun exposure. 20-30 minutes of sun exposure without sunblock per day can be all it takes. But in Minnesota, many people are trapped inside in winter, due to the insanely frigid temperatures, and in Denmark, part of the year consists of very little sunlight. So, if you live in a climate that fits either of these descriptions, you might not be getting enough vitamin D. Also, if you have naturally dark skin, you may also be at risk, since skin pigment blocks vitamin D absorption. The older population is also at risk for deficiency, since absorption through sunlight decreases with age.

Fortunately, there are other ways to get vitamin D. Cereals, milks, and orange juices can be fortified with it. There are supplements you can take, too. But you probably already knew that.

What I bet you didn’t know is that some mushrooms are also sources of vitamin D. That’s right! If the mushrooms were grown in ultra violet light, they will contain vitamin D! But you have to make sure they were not grown in the dark, like many mushrooms are. According to Health.com Dole’s Portobello Mushrooms contain vitamin D. And that’s great for me, because I love Portobello mushrooms!

Here’s the press release from Dole, back in 2008: http://dolemushrooms.com/vitamin_d.htm
“When we bring these to market, mushrooms will be the only natural, non-animal source of vitamin D available,” said Gary Schroeder, Director of Dole Mushrooms. “Since plants do not make vitamin D we will be the only source of vitamin D in the produce section.”

So, there you have it. Happy fungus eating!

photo by Dano

Health.com has listed the 10 best foods for your heart. Not surprisingly, 9 out of those 10 foods are vegan.

1. Oatmeal
2. Salmon
3. Avocado
4. Olive Oil
5. Nuts
6. Berries
7. Legumes
8. Spinach
9. Flaxseed
10. Soy

Soy is often painted in a negative light, with the assumption that vegetarians and vegans just get too much of it, and that it’s found in so many food products. But try not to worry. It’s a good, lean source of protein and it’s believed to lower cholesterol.

Once again the vegan diet has proven to be triumphant in the context of healthy living.

photo by jonny2love

A reader commented on one of my posts with an important question concerning saturated fats. It’s a topic that seems to come up often when discussing what’s lacking in a vegan diet. So, I thought this was a good question to post in order to provide some clarity on the issue:

Question: what do you do about your body’s need for saturated fats (more likely found in meat/dairy products)?  While you need very little, if you don’t eat any, your body takes it from other sources within your body – namely, your brain…in which saturated fat makes up about 30+ percent of your brain!

Response: Great question! Believe it or not, vegan diets are not devoid of saturated fat. Oils like extra virgin olive oil, palm oil, and coconut oil all contain saturated fat. The thing vegans do not get in their diet is cholesterol, since that is only found in animal products. However, from what I’ve read, we do not need this cholesterol to be healthy. That being said, getting a lot of hydrogenated oil can actually cause the liver to make too much of its own cholesterol. But overall, vegans tend to have much better cholesterol levels than non-vegans.

sources: http://www.vegfamily.com/dietician/0904a.htm, http://wiki.answers.com/Q/Why_do_you_need_saturated_fat

photo by arimoore

I just picked up a 16 oz vat of Nutritional Yeast from Whole Foods. And I’m very excited about it. This dietary supplement can be used as a cheese replacement in your macaroni. It’s a natural source for B vitamins, essential amino acids, and protein. It’s a great nutritional supplement for vegetarians and vegans.

I don’t know why I didn’t buy this gem sooner. It’s inexpensive, versatile, and good for you! You can mix it into smoothies for added nutrition.

Make your own vegan macaroni by cooking up some noodles, and topping them with a splash of soy milk, a little nutritional yeast (to taste), salt, pepper, and garlic powder. Much healthier than highly processed cheese macaroni.

Use it in place of Parmesan cheese. Add it to popcorn or potatoes. Sprinkle it on your veggies or tofu. Add it to sauces and dips, soups and salads. Add it to homemade bread for a cheesier taste. The possibilities are endless.

I even found a nutritional yeast cookbook: The Nutritional Yeast Cookbook: Recipes Using Red Star Vegetarian Support Formula! Though, you might have to veganize some of the recipes in it.

Nutritional yeast is not the same as baking yeast. It comes in yellow flakes, and can often be found in the dietary supplement aisle or natural foods section.

Do yourself a favor and get some. It’ll rock your world. And if you are already a dedicated “nut. yeaster,” I’d love to hear some of your favorite uses. Share those recipes!

sources: http://en.wikipedia.org/wiki/Nutritional_yeast, PETA’s Vegan College Cookbook, http://vegetariancuisine.suite101.com/article.cfm/benefits_and_uses_of_nutritional_yeast,

photo by Andy*Matthews

Like any lifestyle, veganism requires some research in order to ensure you’re getting the right nutrition. If you’re feeling a little off, it might be time to do a nutrient check. Are you feeling tired and devoid of energy? Feeling a little down? Kinda blah? Are you having a hard time concentrating? Sometimes all it takes is some adjustments to your vitamin levels to get you back on track.

Omega 3 is an important fatty acid that can easily be lacking in a vegan diet. It’s very important for retinal and brain function. Low levels of Omega 3 are linked to depression. Most meat-eaters get their Omega 3s through fish or fish oil supplements. Vegans can get it through algae, hemp, walnuts, walnut oil, flax, soybean, canola oils or veggie supplements like Deva Vegan: Deva Vegan Vitamins Dha, Algae, 200 mg.

Folate (B9) deficiency can also be linked to depression. Luckily, vegans can easily amp up their folate through fruits, veggies, legumes, nuts and seeds. Some sources of folate are: asparagus, leafy greens, beans, sunflower seeds, oranges, strawberries, melons, and whole wheat. If you are experiencing diarrhea, loss of apetite, weight loss, weakness, sore tongue, headaches, heart palpitations, irritability, forgetfulness, or behavioral disorders, you may want to get some more folate. And really, all the B vitamins are important for your well-being so getting a B complex supplement is not a bad idea.

Magnesium is needed for serotonin production. Stress can cause magnesium depletion, which can lead to feelings of depression. This is another easy one for vegans to replace through food. Good sources include legumes, nuts, whole grains and green vegetables.

Potassium deficiency can cause mood swings, low blood pressure, fatigue, muscle weakness, muscle pain, and irregular heartbeat. Go here to check out all the sources for potassium. Should be pretty easy for you to find something on that list you’re willing to swallow.

Vitamin D deficiency can cause muscle and bone weakness and pain, chronic fatigue, depression, and a wide array of other ailments. It’s like opening a Pandora’s box of health problems. It can be a common deficiency in plant-based diets, since many people get vitamin D through dairy and fish. No worries though. 10 minutes of sunlight each day and perhaps a supplement and you’re good to go. Most people don’t get enough vitamin D through just food anyway. Sunlight is your best medicine. And while you’re outside enjoying the sun, go for a walk, bike ride, jog, or what have you. Exercise also helps with the blues.

Iron deficiency can make you feel sluggish, weak, and depressed. It can also tamper with mental function. Leafy greens and whole grains are the cure. Eat up! And, feel free to have a supplement on hand, if you’d like.

Iodine deficiency can cause fatigue, depression, weight gain, irritability, cold intolerance, and decreased concentration. It is important to get 100-300mg per day. Buy some iodized salt or iodized sea salt. I buy this kind: Hain Sea Salt-Iodized 26 oz. A quarter teaspoon a day is all you need. Baked potatoes, bread, kelp, navy beans, sea vegetables and strawberries also contain iodine.

Additional sources: http://www.iherb.com/productdetails.aspx?c=1&pid=142626534831935813&utm_source=gb&utm_medium=f, http://altmedicine.about.com/od/healthconditionsatod/a/Depression1.htm, http://ohioline.osu.edu/hyg-fact/5000/5553.html, http://ods.od.nih.gov/factsheets/vitamind.asp, http://www.oralchelation.com/ingred/VitaminD1.htm, http://wiki.answers.com/Q/Can_a_vegan_diet_cause_depression, http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/iron_deficiency/index.htm, VegNews|May+June 2009

photo by mavi07

I picked up a new fruit at the grocery store. New to me, that is. It’s called a pomelo, or a Chinese grapefruit. It’s essentially a large grapefruit. Very strong citrus smell and not as sour or bitter as the common grapefruit.

The outside is a pale green. Apparently they can grow to be as large as a basketball! Mine was not nearly that large. It’s native to South-East Asia and goes by many different names.

If you’ve heard of a tangelo, it’s a cross between a tangerine and pomelo. Funny that I knew tangelos before I knew pomelos.

Anyway, if you happen to come across one, and you like grapefruit, give it a try! It’s pretty fantastic. Squeeze the remaining juice into a glass for a yummy citrus kick.

Nutrition facts:
72 cal per cup
1.9mg sodium
410.4mg potassium
18.28g carbs
1.9g dietary fiber
1.444g protein
115.9% daily value of vitamin C

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