Breakfast is Killing People!

Here's something to think about:

Did you know that an egg, while it has only 1 gram of saturated fat, has over 200mg of cholesterol??? That's almost 2/3 of the recommended daily limit! So, if people have an egg for breakfast every morning, plus 2 slices of bacon, plus 2 pats of butter on their toast that's 200+18+22=240mg of cholesterol - just for breakfast!! The USDA recommends a limit of 300mg of cholesterol a day, FYI. Imagine the end of day cholesterol intake after having meat for lunch, meat for dinner, AND all the dairy products that go with all that food, including dessert! 

Here's an interesting article from the USDA website from back in 2000 that discusses how the different types of fat don't affect LDL cholesterol but dietary cholesterol does:

Dietary Cholesterol Makes LDL Cholesterol More Radical By Judy McBride April 4, 2000A little extra cholesterol in our diets may render the “bad” LDL cholesterol in our bloodstream more susceptible to oxidation. That’s what happened to the LDL from a group of older men and women in a study reported in the March issue of Atherosclerosis. And that’s not good: Evidence suggests that oxidized LDL cholesterol is more apt to provoke the plaques that build up in arteries and increase risk of heart attack and stroke. The researchers concluded that the current recommendation to limit dietary cholesterol is both valid and prudent, noting that their findings support those of an earlier study by others. This study was led by Ursula S. Schwab and Alice H. Lichtenstein at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. Schwab, who is now back in Finland, Lichtenstein and colleagues designed 30-percent-fat diets that differed only in the type of fat. One was rich in polyunsaturated fat from corn oil; the other was rich in saturated fat from beef tallow. Otherwise, the foods were identical. And by adding extra cholesterol to each diet--ranging from around 220 to 330 milligrams, depending on the volunteer’s total calorie intake--they approximately doubled the cholesterol content. That’s considerably more than the 300-milligrams recommended by the Dietary Guidelines. Thirteen men and women between the ages of 46 and 78 ate each of four diets, the corn oil with and without the extra cholesterol and beef tallow with and without extra cholesterol. The type of fat didn’t significantly affect the susceptibility of the volunteers’ LDL to oxidation in a test-tube assay. But the extra cholesterol increased oxidation susceptibility by 28 percent during the corn oil diet and 15 percent during the beef tallow diet. The volunteers began the study with moderately elevated LDL cholesterol--each having levels greater than 130 milligrams per deciliter. Adding the extra dietary cholesterol prompted a further rise in their total as well as their LDL cholesterol, regardless of the type of fat in the diet. Scientific contact: Alice H. Lichtenstein, Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Boston, Mass., phone (617) 556-3127, fax (617) 556-3103, lichtenstein@hnrc.tufts.edu.

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Vegan Food Lacks Flavor?!?!

What?!? Are you flippin' kidding??  Yeah, I've heard the "oh, I'm sorry, it must be really boring" response to the announcement that I eat a vegan diet.  I was just talking about this with one of my daughters today as we sat down to eat a late lunch at the Loving Hut.  Why do meat-eaters assume that vegan food is bland or boring?  Their assumption is really kind of stupid and ignorant, don't you think? Predisposed to thinking that everything outside the realm of meat is sub par.  But, really, we use all the same seasonings and flavors (mostly), I explained to my daughter.  That's when she surprised me by suggesting to these naysayers to eat a piece of meat prepared simply in the oven and without any seasonings whatsoever and then point out that that's the only flavor that's missing from a vegan diet!  Cool!  Who should we test this out on first???  :-D

Vegan eating is not bland and, in fact, we are constantly looking for fresh, new ways to prepare our food or to add something different.  If anything, I'd say it's the complete opposite of bland, it's...it's...heck, I can't even think of the word that would describe it fully...scrumptious? satisfying? flavorful?  Well, whatever the word is, I find myself truly enjoying the different tastes and discovering different ways to make my food :-D

Here's how boring it is...check out the "Walking the Vegan Line" blog post about her French Yule Log recipe...you'll go into a chocolate coma just reading the recipe!! http://walkingtheveganline.blogspot.com/2008/12/daring-bakers-challenge-french-yule-log.html

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Calcium and Being Vegan

*NOTE: I am not a health or medical professional but am sharing what I learn on my journey to becoming one and the journey to find my own better health.

We're always hearing about how "Milk does a body good" and how eating all those dairy products are supposed to keep us from getting osteoporosis, right? This is an important subject that I've been forcing myself to learn more about especially since my own bone density test came back two years ago with a diagnosis of osteopenia in my lower back. My first reaction was, "but I eat cheese, yogurt, etc.". Yes, that was my pre-vegan time. So, now with being vegan, I figure I might be in a lot more trouble bone-wise than before and hence the in-depth reading. I have to give a push for the best book with all types of nutritional information that has become my so-called "vegan bible"...Becoming Vegan by Davis & Melina! I highly, and greatly, recommend this book even for non-vegans/vegetarians!

Anyway, back to what I've discovered about our bodies, our food, and calcium...

First off, did you know that calcium isn't just for helping to build bones? Its uses in the body are phenomenal - essential in blood clotting in injuries, relaxing muscle fibers after contraction, enabling nerve signals, and it regulates cell metabolism! Plus, they're seeing signs that it even helps with preventing high blood pressure! Wow, that's one little amazing mineral, right? It does all of this with only about 1% of the calcium stored in our bodies. Now, if we are experiencing bone loss already, what do you think happens to those other calcium functions? Ya, it doesn't look good, does it? But it does.

It's not all about how much calcium we take in but more about the balance of that amount, the absorption of it, and the excretion or loss of calcium. For example, North Americans (according to the RDs who wrote the book "Becoming Vegan") absorb about 30% of the calcium in their diet but once you look at the amount that is excreted, the actual retention is as low as 10% of what was in the food to begin with. Now the question is, what affects these calcium losses.

The things that make our bodies excrete high percentages of calcium that could've been otherwise used for bones and/or any of the other calcium functions are things that will likely surprise some of you:
Protein. Yes, I said protein but namely the sulfur amino acids in it. These amino acids cause a pH imbalance in the blood causing the body to restore this balance by depleting calcium from the bones (acts as a neutralizing agent). It's approximated that for every gram of protein we consume/absorb that 1 mg of calcium is used then disposed of in the urine. Now we know we need protein for many physiological functions but the game is to not overdo it or to stay away from those proteins that have a higher amount of sulfur amino acids. Meat, by-the-way, is a highly concentrated source of these (considered highly acidic) and dairy products are not that far behind (considered moderately acidic)...just putting it out there. The other culprit that creates havoc with our calcium absorption/stores?
Sodium. That just has a bad rep all around, doesn't it? Well, in this case, when the kidneys have to process out all the extra salt, the body also loses about 23-26mg of calcium per gram of sodium removed. This one is definitely a red alert for vegans since a lot of prepared foods come with a lot of sodium in order to make certain things taste better, like those "meat" substitutes.
Soft drinks & coffee. Here is another repetitive health alert for these things, though coffee is only shown to be a possible culprit after 3 cups a day. Soft drinks, on the other hand, do their damage with their phosphoric acids (see the word "acid"? What does the body use to neutralize acids?)

All right, so now we know what's not pro-calcium balance so what does a vegan do to get balanced? Well, it's recommended that an adequate intake (AI) of calcium a day (for an adult) be between 1000-1200mg, while trying to maintain a ratio of calcium(mg) to protein(g) of 16:1 to 20:1 and to get less than 2400mg of sodium per day. Mumbo jumbo translated: for every gram of protein you eat, you should eat 16-20mg of a calcium rich (or enriched) food but keep your daily sodium allowance under 2400mg. Plus, research has shown that we absorb calcium better when small amounts are taken at a time (instead of a giant calcium supplement). Also, don't forget the important roles that vitamin D and magnesium have on calcium absorption - make sure you get enough of those too. I take a vegan vitamin D supplement (VegLife) every morning because I was extremely low and a fizzy magnesium drink every night before bed (Natural Calm)...just make sure to have your blood tested for vitamins & minerals first before adding any supplements to your daily routine. Don't forget weight bearing exercise like jogging or weight lifting, that also helps build bone!

And, just for good measure, here are 10 of some of the high calcium plant foods (calcium mg per 100 calories of the food - nutrient density):

1)Cooked collard greens (1/2cup)...457mg per 100cals
2)Raw kale (1/2cup)...270mg per 100cals
3)Raw romaine lettuce (1 cup)...257mg per 100cals
4)Raw seaweed (1/2 cup)...360mg per 100cals
5)Calcium enriched tofu (1/2cup)...471mg per 100cals (this may fluctuate so read labels)
6)Vegan ground round (2oz)...76mg per 100cals
7)Flaxseed (2tbsp)...56mg per 100cals
8)Figs (5)...83mg per 100cals
9)Oranges (1med.)...85mg per 100cals
10)Blackstrap molasses (1tbsp)...366mg per 100cals (this one is the biggest surprise for me)

Looks like I'll be buying some Blackstrap molasses, though it's hard to find sometimes since most people prefer buying the dark corn syrup but I'll find it! Most of the foods on the previous list are things I already enjoy eating so I think I'm on the right track but only next year's bone density test will prove it or not :D

Want a quick comparison to dairy products for a gauge?
1) 2% milk (1/2cup)...208mg per 100cals
2) Cheese (3/4 oz)...152-182mg per 100cals
3) Yogurt (1/2cup)...291mg per 100cals

If you have a moment, let me know what your experience with increasing your calcium intake has been like!

Today is the 8th day of the self-imposed vegan challenge and I think I'm doing okay with it. The challenge has been challenged severely only once in the first week when I took my mother to a steakhouse for her birthday dinner. The look on the waiter's face was priceless when I informed him that the 3 out of 4 diners were vegan! He followed up his astonished facial expression by asking me if I knew that that was a steakhouse! When I told him why we were there, his demeanor changed and he was bending over backward to try to find things that the girls & I could eat. All-in-all, it really wasn't too bad of an experience and it taught me that even the most red meat oriented restaurant could be worked around in order to allow me to stick to my eating plan. We were happy, my mom enjoyed her meal, & the waiter got a nice plump tip.

Another obstacle I've come up against is my sugar cravings. I'm not craving meat or any dairy products but I have been going a little crazy with sugary treats (which ends up defeating one of my reasons for going on this challenge). I couldn't help myself. There are soooo many yummy alternatives in this category that I felt that I needed to try them, just to make sure they were all as good as they looked. They have vegan cookies, cakes, whipped cream, pies, cheesecakes, & candy bars that taste as good (& some tasted better) as the mainstream products! With that said, I have returned to a more realistic sweet tooth soother in the last few days -- fruit. Also, there's this new creation for vegans that was created by a chef - MimicCreme (http://www.mimiccreme.com/ ) and they have a whole line of different nondairy cream substitutes. I've been using their sweetened creme (it's like sweetened condensed milk) and pouring a few tablespoons over sliced strawberries mixed with sliced mango and it's really, really good...good enough to calm my sweet cravings.

Cooking at home is still difficult for me now with the house going on the market and not knowing when I'll get a text from someone wanting to show it, but I'm trying. We still use a few of the prepackaged things to make meals faster, just in case. Everyday I learn more about the healthy benefits of removing animal products from one's system. So far, the biggest improvement in my health is the feeling of being lighter and having more energy. Even my trainer noticed this past week that my muscles weren't fatiguing as quickly, even though she'd increased my weight amounts (she does this a little every week). On a side note, I'm happy to report that as of last week I was leg-pressing 400lbs, which seems a lot but I don't think so...going to keep pushing that increase so I can tease Sean that I'm leg-pressing a quarter of a ton :D

Other things I learned this week:

1) Fat stored in all of our muscle cells (called intramyocellular lipid) & what that means to our metabolic health.

Insulin escorts sugar & protein from our blood to our cells to be quickly converted into energy, right? The efficiency of this process depends on how much fat is built up inside the cell. If there's too much built up inside these cells, insulin has a lot of trouble being able to open the cell membrane to allow glucose inside. And, if glucose can't get in there, then it doesn't get converted to energy, if it doesn't get converted to energy, what do you think happens to it? BTW, the buildup of fat inside the cells is what leads to insulin resistance then type 2 diabetes. The other big problem is once there's too much fat built up, it also partially turns off the genes that produce mitochondria ("burners" or metabolizers) which makes it HARDER to burn off fat! (See the study http://www.nature.com/ijo/journal/v28/n4s/full/0802853a.html )

2) Fish oil isn't as good as it's being promoted to be.

15%-30% of the fat in fish is saturated fat -- look up the definition of saturated fat and you'll find that it's been found to increase cholesterol levels. Also, a study in the British Medical Journal (BMJ 2006; 332:752-60) found that neither fish nor fish oils protect against cardiovascular disease or cancer. They've found that switching to a chicken & fish diet only lowers LDL by about 5%...wow, only 5%?? I won't mention the lowered percentage found by changing to a plant-based diet :D (okay, yes I will...20%-30% lowered LDL).

3) Grilling has been pushed at us for years now as being the preferred, healthier way of preparing meat but is it healthier? Well, not really...ever hear of carcinogens?

When meats are heated at high temperatures, cancer-causing chemicals called "heterocyclic amines" form inside the meat. It's due to the alteration the heat causes to the amino acids, creatine, & other compounds (or man-made compounds stored in the animals cells) stored in the muscle tissue. And which is the biggest source for those chemicals? They occur in all grilled meats but the biggest culprit is --- chicken!

Well, that's what I've learned over the last week. It's certainly given me some food for thought of whether I will return to animal products wholeheartedly when the 21 days are over or limit my animal products to once a week (or every two weeks) or stay vegan for the rest of my life. Well, I've got another two weeks to think about it.

21-day Vegan Challenge, Day #2

Starting yesterday, my girls & I have challenged ourselves to be vegan for 21 days! This comes about from having read some interesting studies and a book written by Dr. Neal Barnard entitled "21-Day Weight Loss Kickstart". This is a good choice for me (the girls came along on this journey by their own choice) considering that I have already been removing most dairy products from my diet because of my seasonal allergies and have been decreasing the amount of meat because of cholesterol issues. Plus, it's not just about avoiding animal products, it's also about watching the fat content and keeping oils (all of them, including olive oil) down to a minimum.

Most people that I've told that I was starting this challenge have expressed skepticism. One of the questions that I've gotten a lot is "Aren't you afraid you're not going to get enough calcium & protein?" Answer is "No, I'm not" because I know that there are higher & better sources of these (& other vitamins & minerals) than eating the muscle tissue of an animal and eating/drinking an animal's milk that was meant to fatten its offspring. Another question has been "You know you'll get really sick when you go back to eating meat, right?" Not after only 21 days and even if it did happen (the getting sick part) doesn't that say something about what our bodies really think about ingesting other animals? If our reaction after being on no animal products for awhile is to get physically ill after going back, doesn't that say something about, maybe, meat is more of a poison than a nutritional necessity?

I'm not saying I'm all gung-ho about veganism, I love the taste of meat - pork, chicken, beef, fish, shellfish - and I'd like to think I'll be able to be vegan most of the time with small vacations into omnivore-land. Hell, I love hot fudge brownie sundaes too but I know those aren't good for me either. I'm not going to try to lure/coerce my friends or family members to do this and I'm not going to limit going out to restaurants with people just because I'm vegan right now. I've learned enough to be able to go to just about any restaurant and get a vegan meal that isn't just a salad :D so I don't think my lifestyle will be affected either. I am hoping that my cholesterol levels will drop and maybe some pounds will go too.

Plus, this is an awesome era to try this out in because there is SOOOO much out there, even at Walmart (yes, not including the produce section)! The girls and I have been doing our research throughout last week (and ongoing) about what is sold where. We started a list of the things we've tried and what we've liked, what we didn't like, etc. Since we've been working hard on getting the house ready for showings, I haven't had much of an opportunity to do a lot of cooking so we've been trying a lot of the frozen meals and prepackaged foods. The girls are even better at reading those ingredient labels than I am (did you know there's dairy in frozen onion rings?) Here are the things we've liked so far: vegan bacon (even though it looks like those dog treats "Beggin' Strips"), beans & rice burritos, sweet & sour chick'in with rice, blueberry pancakes, "beef" jerky, coconut ice cream, lasagna, potatoes with peppers & mushrooms, carrot cake, chocolate chip cookies, seasoned ground "beef", black bean chili, lemon poppy seed muffins, oatmeal with fruit, Tom Kha Gai coconut soup, vegan chocolate, and some candy bars.

So, this is a journey for us that seems to be off to a fun start :D Let's see how far the girls & I can get...I bet I can go all the way through the 21 days!