*Steps on Soap Box*

Drugs. Drugs. Drugs. Drugs.  You take them. I take them (though I keep them to a minimum, hence my vegan lifestyle). Everyone's taking them, right?  The FDA says they're okay or they wouldn't be on the market, right? Doctors prescribe them left and right so that must mean they're safe, right?  W.R.O.N.G.!!  Safe is such a tricky word.  Most medical schools do not require pharmacology as a graduation requirement so if you want real, knowledgeable answers about the drugs prescribed by your friendly doctor or the evil Dr. Oh-you-mean-if-I-write-100-prescriptions-for-your-drug-you'll-send-me-to-Jamaica-for-a-drug-conference-wink-wink you should talk to your pharmacist or a bio-chemist.  Sigh.

Drug pushers or as they're really known, pharmaceutical sales associates...did you know that my physician assistant that I see had applied for a job with one of the big pharma companies as a sales associate when she was in school but they turned her down because they were looking for people who had NO medical background??  Hmmm, wonder why they'd want that...doesn't it make you just a bit uncomfortable to know that they're looking for people to "sell" their product who won't really know any better than what they're told to say?  Yeah, not making my insides all warm and cozy, in fact, it makes me feel like there's a snake slithering up my back every time I see one of those go into my doctor's office.  So why do people not even QUESTION the health validity of these prescriptions?

Here's a pill for your blood pressure, one for your cholesterol, one for your acid reflux, one for your blood sugar, one for your kidneys, one for your gall bladder, one for your thyroid, one to make you happy, one to give you energy, one to help you sleep, one to calm you down (after the energy one of course), one to make you less hungry... REALLY? This is where we're headed as humans if we don't learn to put a stop to it all! FOOD - the first drug we ever put into our bodies - regulate that, and the rest may well fall into place!
As my husband said to me this week after I went off about two people looking for the quick fixes for two different problems: "humans are inherently lazy".  Period.  He's right too. But, aren't we better than that?  Isn't that one of the things that sets us apart from the other animals, the ability to make choices and overcome our instinctive natures?  It just seems that more and more people around me keep looking for the easy way or the quick-fix and it angers me and saddens me to see these people go down that rabbit hole.  Once you start giving in to the quick-fix, then, like the druggie on the corner, you're constantly looking for the next quick-fix, probably to fix the side effects of the first quick-fix...and so on... and so on... and so on...

Let's take ADHD for example.  ADHD is the new tonsil fad and it just seems to keep going.  When I was a kid growing up, everyone seemed to be getting their tonsils removed - "oh, Joey has a sore throat - off with his tonsils!".  Later, the medical community realized that they'd made a boo-boo in getting all happy hacksaw... one that lowered the immunity functions of a lot of my peers (because that's part of the tonsils' job).  I say my peers because, luckily, I had a brilliant doctor who said "her tonsils are fine and she doesn't need to go through that bullshit surgery", or something like that.  He was German so I'm sure it's a very close quote :-D  Anyway, enter the 1990's and a bright new beginning of diagnosing ADHD for every child that was/is a little more rambunctious than the "normal" kids, the child that gets bored too easily...oh, and let's allow teachers who are overworked, underpaid and just plain tired to advise parents to get their children tested for ADHD.  Then, let's have a regular pediatrician or general practitioner diagnose them and hand out pretty little pills, that may or may not work and that may have the child going from one zombie stage to another in search of the right "prescription".  Let's not even talk about the mess that this child's kidneys, liver, stomach, and intestines are going to be in in about 20 years of taking their ADHD medications plus anything else they decide to prescribe to him/her in that time, right?  The parents get told their kid has ADHD and BAM, the doctor must be right because they have that nice, shiny degree that says they finished medical school and their residency - they must have my child's health and well-being as a priority... Uh-huh.  Let's face it.  There's so much on top of these doctors as it is, we can't truly expect them to know everything or to even consider all the alternatives.  That's why I think that people should take the time to learn all there is to know first and foremost before saying "yep, sign me up with the drugs...let's speed up those side effects"!  Here's a few ideas: Change the kid's diet to more fruit and vegetables (nix the McDonald's and Doritos), focusing on feeding them foods that DON'T have excitotoxins (see book Excitotoxins: The Taste that Kills by Russell Blaylock).  Get them to exercise but something almost meditative, such as martial arts.  There are alternatives - you just have to try them out...and they are far less dangerous than any pill that child could take!

Unless it's a live or die situation, I tend to wait and try alternative methods for everything before I decide to take the meds and even then, I research the meds to learn about what minerals they'll deplete from my body, what interactions they'll have with the foods I eat and other meds, etc.  That's what I do.  Yes, it would've been easy to have accepted the statin prescription for my cholesterol earlier this year but I chose to change my lifestyle instead and in doing so, dropped my cholesterol levels (to all my doctors' amazement).  I feel better for it too!

So, don't give in to your instincts people...don't be lazy about your health! Research and talk with experts.  Find out what's going to work for you.  No pill can cure diabetes or high cholesterol or heart disease, but you can send those diseases packing with changing your lifestyle!

*Steps off Soapbox*


NOTE: These are all just my opinions and should not be considered medical advice.

Created by MyFitnessPal - Free Weight Loss Tools

Nutrients

You've heard the word or at least seen it - nutrient.  What is it exactly?  Obviously, it has something to do with nutrition - right.  Nutrients are, basically, chemicals derived from food that our bodies use for energy, structural materials (bone, etc.), and regulating agents for growth, maintenance, and tissue repair.  Hmm, pretty important stuff those darn nutrients.  Nutrients are broken down into various categories, depending on what is being discussed:

• Macronutrients are those nutrients that our bodies need in large amounts such as carbohydrates, fats, and proteins (macro=large);
• Micronutrients are the nutrients that our bodies need in smaller portions such as vitamins and minerals (micro=small);
• Essential nutrients are nutrients (chemicals) that we require from outside our bodies.  In other words, our bodies can't produce them or we produce them in too small quantities to meet physiological needs -- there are approximately 40 essential nutrients, by-the-way;
• Organic nutrients - no, not like organic produce but it relates to the nutrients that contain at least 1 carbon molecule.  These are the vitamins of which there are 13.
• Inorganic nutrients are nutrients that do not contain any carbon molecule.  These are the minerals and there are only 16 of them that are known to be essential in human nutrition.

Now that we have all of that cleared up, I'd like to discuss these nutrients :D  You knew that was coming, right?  Right.

There are six classes of nutrients required by our bodies.  They are:

1. Carbohydrates - macronutrient; provides energy; organic
2. Lipids (aka fats) - macronutrient; provides energy; organic
3. Proteins - macronutrient; provides energy; organic
4. Vitamins - micronutrient; organic
5. Minerals - micronutrient; inorganic
6. Water - inorganic

 NOTE: There are other compounds in foods that our bodies utilize (fibers, phytochemicals, etc.) but these are not considered nutrients...just wanted to clarify that.


Macronutrients. When the body uses carbohydrates, fats, and proteins for energy or fuel, the bonds between the nutrient's atoms break and releases the energy into our bodies.  Some of the energy is released as either heat or it's used to send electrical impulses (messages), to synthesize body compounds, and to move muscles.  If either of these macronutrients is not used up in the body, what do you think happens?  Yep, it gets stored in the body for some day in the future when the intake is inadequate or during the night while you sleep or even for in-between meals.  Speaking of which, your body continues to use energy (your brain especially) while you sleep therefore depleting stored reserves and helping you to lose weight - that's why it's so important to get enough hours of sleep if you're trying to lose weight!  And, did you know that our brains (since we've sidetracked a bit about that fine organ) use glucose for fuel and that our bodies produce that from the carbohydrates we eat?  The only animal product that has enough carbohydrates for this are dairy products...take that, Atkins dieters. Click here to learn more.  These same macronutrients (carbs, protein, & fats), also provide the foundational materials to build tissues and regulate many of the body's activities/functions. (FYI - Protein is NOT a major energy provider but is more of a structural building block. It also helps to regulate digestion and metabolize energy.)
 
Vitamins. Obviously, vitamins don't directly provide energy to the body but they do play their part. These little (micronutrients) powerhouses help the macronutrients release their energy and they do a bunch of other things throughout the body too.  Each of the 13 vitamins has a starring role in the body because almost every action in the body requires the help of vitamins.  Also good to know - vitamins can only function properly if they are intact.  Their molecular organic complexity makes them vulnerable to being destroyed by heat, light, and chemical agents!  This is why steaming veggies for a very short time (or eating them raw) is a preferred and healthier method of preparation.  Just for fun, here are the 13 vitamins: 

1. Vitamin C (water soluble);
2. Eight (8) B vitamins (water soluble) - thiamin, riboflavin, niacin, B6, B12, folate, biotin, and pantothenic acid;
3. Vitamin A, D, E, & K (fat soluble).

 Minerals. These also don't fuel the body's energy needs but they are important to the body's structures.  There are only 16 known essential minerals in human nutrition, even though they are studying others to figure out if they have a significant function.  Being inorganic, minerals are pretty much indestructible but they can bind to other substances that might get in the way of the body being able to absorb them.  They can also be lost during food-refining processes or when cooking because they seep into the preparation water that is thrown out. Major minerals are equivalent to macronutrients in that they are needed in large amounts and trace minerals are needed in smaller amounts.

1. The major minerals are: calcium, phosphorus, potassium, sodium, chloride, magnesium, & sulfate.  For more information on the major minerals, go here.
2. The trace minerals are: iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, & manganese.  To learn more about trace minerals, go here.

 Water.  Everyone has heard of how important water is to the proper function of our bodies, right?  It must be really important if a 150lb body contains about 90lbs of water! It's used in metabolic reactions, helps transport vital materials to cells, helps carry away cell waste products...it's really important.  We can go (on average if we're healthy) about 8 weeks without food but we can die in a matter of hours without water.  

So, drink your water and make sure you're getting all of your nutrients!

All information on this blog is my own pursuit of information on the road to getting my BS in Nutrition Science and as a mode of studying. Most information and data was taken from my textbook "Understanding Normal and Clinical Nutrition" by Rolfes, Pinna, & Whitney, ISBN-13: 978-0-495-55646-6

Created by MyFitnessPal - Free Weight Loss Tools

Milestones! Oh, and Potassium!

     So this week I was able to hit a few milestones in taking charge of my own health.  I've been eating a vegan diet now for just under two months and I got my cholesterol tested last week to see what sort of effect my new eating habits have had on those numbers.  I was pleasantly surprised (and a little not surprised) to learn that my cholesterol numbers had dropped significantly enough to astound my doctor's nurse (who was the one calling me with the results).  My total cholesterol dropped 54mg!!  LDL went down 35mg but my HDL also went down 13mg so I need to work on bringing up those good fats in the next couple of months.  My triglycerides also dropped 30mg.  All-in-all, I think this marks quite a wonderful amount of progress but wait, there's more!!  I also realized that I've now lost approximately 16 pounds in the almost two months that I've changed my eating habits - and that, was like icing on the cake (vegan icing, of course)!!  All of this has made my week, maybe even month!  Of course, I'm sure that it wasn't just the diet but all of this was helped along by a good amount of exercising almost every day and THAT was more difficult than changing my eating habits.
     I've been finding that this whole vegan diet was just meant to be for me.  It feels easy and the food I'm discovering is a no-brainer when it comes to making it.  No more realizing at 4pm that I forgot to take a slab of meat out of the freezer and that it won't defrost in time for dinner only to give up and announce that we'd be going out to eat!  Now, around 4pm, I'm considering what I feel like eating, go to the store to pick up whatever veggies, grains, or additives needed to make it, and dinner is done within two hours!  I tried planning and buying a week's worth of meals but I got tired of the vegetables wilting or rotting before I was able to use them.  So now, I kind-of fly by the seat of my pants everyday.  I try to make sure I have leftovers so I can eat the next day for lunch but if not, I always keep tomatoes, mixed greens, broccoli, tofu (and/or tempeh), and vegan bacon in the fridge for a quick salad or a yummy VBLT (VeganBaconLettuceTomato) sandwich.  When I make a soup or stew, I freeze half of it to use another day that I don't feel up to creating something.  It's very liberating for me!  I do plan well-rounded nutritionally dense foods for every day's meals, remembering to keep it colorful to get a good balance of vitamins and minerals.  My copy of the book "Becoming Vegan" by Brenda Davis, RD and Vesanto Melina MS, RD is my stalwart companion in keeping up with how much of what I need to eat to keep as healthy balanced as possible...if you're also embarking on a vegan adventure, I highly (again) recommend that book!
  

     So, besides needing to raise my HDL cholesterol and lowering the rest of all that a bit more, my other challenge has been potassium intake.  I just can't seem to get enough from what I've been eating.  Now, before anyone jumps on the banana wagon (LOL!), I know bananas have a lot of potassium but I also know that a baked potato has WAY MORE potassium than a banana. I've never been a big fan of bananas but I'll eat them if I have to and potatoes (love them) are way too high in calories to eat more than once in awhile (1 banana is 110 calories & 450mg of potassium; a baked potato is 290 calories for a whopping 1081mg of potassium)!  So I've been researching other sources of potassium that I can "pepper" my meals and snacks with and I've found out some interesting things:

(According to USDA.gov website):
1) Figs.  1 fresh medium fig - 116mg potassium / 37 calories
             1 dried fig - 87mg / 21 cals

2) Canned tomato paste (unsalted).  1 cup = 2657mg / 215cals
3) White beans. 1 cup = 1004mg / 249 cals
4) Raisins (packed). 1 cup = 1236mg / 493 cals
5) Spinach, cooked (without salt). 1 cup = 839mg / 41 cals

These are just a few of the ones I looked at but there seems to be more than I thought there was.  Plus, the list made me recheck my calorie tracking software and I found out that potassium numbers are not always given (even though I know the product has potassium).  Might be that I'm getting enough and I just don't realize it.  Nonetheless, living in a very humid area and working out hard...well, let's just say that I don't bother sitting down on our couch until after I've showered :D Minerals must be replaced constantly here.  It's too bad we can't have a machine in our homes that we can test our own blood every month to check vitamin/mineral serum levels ourselves.  Wouldn't that be grand??  I'd use it just to make sure my body has what it needs to function like it's supposed to.

If you want to check out the USDA's nutrient database sorted by potassium rich foods, here's the link.  (By-the-way, animal products only start showing up on this list at 850mg of potassium, just saying.)

Don't these look yummy?!? 

Created by MyFitnessPal - Free Weight Loss Tools