There is a generation of young people who are getting interested in the connection between the food they eat and health. I hope this young man will encourage you to talk about real foods with your children and grandchildren. Get them involved in the kitchen. Encourage them to ask questions - even if you don't know the answers. Start learning about food together. There is no better way to make a change than to change as a family - to be involved in making your bodies healthier as a unified force against the "acceptable norm".
Birke Baehr at TEDx - Asheville "What's Wrong With Our Food System"
A common question that I get regarding my lifestyle change to a plant based diet is, "How do you get enough calcium?" The answer is easy. Our body can absorb calcium from plants better than it can absorb calcium from dairy. Dark green vegetables like broccoli, romaine lettuce, spinach, kale and bok choy are very high in absorbable calcium. One large salad everyday can provide more than half of the calcium required for bone health. Nuts, seeds, beans and even oranges contain calcium. We live in a time when nutrients, once thought to only exist in animal based food, can be measured in plants. A shift has begun to reverse the 100 year old paradigm which led the western world to believe that milk is a necessary source of calcium.
The key to prevention of bone loss / osteoporosis
According to Dr. Furhman, and other doctors on the cutting edge of reforming diet and nutrition in our country, the reason we lose calcium from our bones is from excesses. Too much dairy and animal protein can cause the blood to have a high acidity. The body will then draw calcium from the bones in an effort to neutralize the blood, which is then expelled through the urine. Salt also plays a huge roll in calcium loss through the urine. When dairy is eliminated, animal protein significantly reduced or eliminated, and salt reduced, the body doesn't require as much calcium intake to maintain bone health.
How To Easily Get Enough Calcium When You Reduce Your Dairy Intake
Interview with Dr. Joel Fuhrman, M.D.
The following list of calcium content in common plant foods was taken from the Dallas Fort Worth Vegetarian website
It is difficult to watch friends and family suffer from illness during this time of the year. There are a few bits of information regarding immune health which I have picked up in the past year. I will share this as well as Dr. Mercola's video below, which will give some great tips from a medical professional's vantage point. In my opinion, the most helpful information is at the very beginning of the video and is only briefly mentioned - healthy gut.
Probiotics The best thing that I have found to provide immune protection for our health is through the support of healthy gut flora via diet and fermented foods or beverages. I have covered this topic on three previous blogs, so I will post the links to each in case you have not read them. We are currently taking kim chee and water kefir on a daily basis to support healthy gut flora.
Diet The second important action that we take to prevent illness is to eat lots of unprocessed fruits, vegetables, beans and whole grains. Anyone can implement these foods into their diet without completely abandoning meat (although you would experience many long-term health benefits from doing so). These foods are high in dietary fiber, which supports the healthy gut flora. Keeping the bowels moving is extremely important in order to detoxify, pushing out toxins which suppress the body's immune response. Frequent bowel movements effectively clean pathogens from the gut and prevent yeast, bacteria and viruses from entering the blood stream through the gut wall.
Green tea I have made a point to consume a cup of green tea daily. The immune support benefits of green tea have been proven.
Little to NO sugar I have had one event this winter when I felt a cold coming on. Knowing that I could not even open the honey jar for a little on my toast, I refrained from anything sweet (except for fresh whole fruit) in order to stave off whatever had gotten into my system. I was able to get some extra rest at that time, drink lots of fluids including water kefir, eat some fermented vegetables, have a few cups of homemade tea with peppermint and parsley and I did not succumb to the virus. 100% fruit juice is as bad as sugar Some people think that the best way to increase vitamin C is through drinking fruit juices such as citrus juice. However, the volume of natural sugar that a person consumes from juice is far more damaging than the benefit of the vitamin C. The immune system is suppressed for several hours after consuming sugary beverages or natural fruit juices, leaving the body defenseless until the blood sugar returns to normal. Eating whole pieces of fruit, with their fiber, is the best way to get a good portion of vitamin C. Better than fruit, however, are leafy green vegetables - rich in vitamin C among other great phytochemicals which strengthen the immune system and help repair damaged cells. A "little known" source of vitamin C comes from white pine needle tea. Just 3-5 needles, steeped in a cup of boiled water for 30 minutes or overnight, can provide up to 10 times the daily requirement of vitamin C.
No "anti-bacterial" anything Not only does this type of soap irritate my skin, but it is suspected to reduce the number of good flora in the gut by way of absorption through the skin. These are two good reasons for me, so I don't use it.
No Dairy Dairy slows the digestive tract. It is the number one culprit of constipation in children. Anything that slows digestion will eventually cause immune suppression. Dairy is also known to contribute to phlegm production. Phlegm in the air way promotes a prime environment for bacteria to grow. (I generally despise phlegm.) Children with asthma and frequent bronchitis are much relieved from illness when dairy is omitted from their diet. Hot and cold shower There is some evidence that suggests following a hot shower or soak in the tub with a splash of cold water on the extremities can stimulate the body to manufacture more white blood cells which are the immune cells in the blood. When flu-like symptoms strike, even soaking the feet in a bucket of hot water followed by pouring cold water over the ankles and feet can trigger an immune system boost. Hey, it's worth a try!
So that concludes the major actions that we take in our lifestyle to prevent common communicable illness. I'll be sure to let you know if I get sick!
Dr. Mercola - Immune Support with Mushrooms
Highlights from the Mercola Immune support video
Provide good environment for healthy gut flora
Avoid sugar and simple carbohydrates which inhibit growth of good bacteria in the gut and encourages growth of pathogens
Get adequate sleep - go to bed around 10pm and sleep 7-9 hours without exposure to outside lights
Exercise, without overdoing (especially if you are sick), to raise your core body temperature
Deal appropriately with stress (I recommend a close relationship with God and reading of the Bible)
Use vitamin C from ascerola
Oregano oil supplement
Propolis - found in raw honey or in supplement form
Olive leaf extract
Mushrooms have potential for promoting human health: promoting normal cellular growth, support normal detoxification, protecting against environmental stressors, promoting healthy gut flora, and support of digestion. As supplement, purchase extracts made from the whole mushroom using solid state fermentation.
Dr. Neal Barnard, who was raised on a cattle farm and on the standard American diet, does a great job explaining the connection between our diseases and what we eat. He highlights several chronic western diseases such as: diabetes, heart disease, cancer, and Alzheimer's.
Dr. Barnard started a website http://www.pcrm.org/health/ with resources of information regarding diet and disease. He even has a place on the website where you can sign up to be a part of a dietary study for various diseases.
Disclaimer: Dr. Barnard will reference an hypothesis (Richard Leakey's) regarding how man began eating meat. It is clearly recorded in the Bible (Genesis 1-9) that man was created by God and given herbs, fruits and seeds to eat. When all of mankind had completely forgotten God, with the exception of Noah and his family, God destroyed the earth with a catastrophic world wide flood. It was following the recession of water that God blessed animals for man's food - with special instructions regarding the slaughter of the animal and not to eat the meat raw. If you have not read Genesis 1-9, I encourage you to do so. Ask God to reveal truth to your heart and mind. God has told mankind, in the Bible, that He will once again judge and destroy the earth with all who oppose Him. He is currently waiting for you. He wants everyone to understand His love and grace through Christ and to be adopted into His family. If you do not yet know Him, read the gospel of John in the Bible and decide if you would like to trust Jesus Christ as your Savior from judgement. He will give you life and peace.
Some highlights from this video interview with Dr. Barnard
Vegan diet with limited oil will gradually reverse diabetes
Alzheimer's could be a form of diabetes, effecting the brain. A diet of cholesterol making fats (animal) triggers the brain cells to build plaque - the hallmark of Alzheimer's disease.
Even people with genetic predisposition for certain diseases can dictate the outcome of their health through diet.
Heart disease is just as reversible through a plant based diet as diabetes.
The body's own cholesterol, made by the liver, is essential and sufficient to provide hormone balance.
Eggs are higher in cholesterol than an 8oz steak.
As our waistlines have expanded, so has cancer become a rising problem.
Sugar, chocolate, cheese and meat trigger addiction response in the brain.
My husband and I love to eat potatoes. We have them boiled, roasted, chopped into our soup. We eat the red skins, Yukon golds, russets, Idaho bakers. Yam and sweet potatoes are mixed into our regular diet, too; however, they are really in another nutritional category.
Why should we eat potatoes?
high in potassium
high in anti-oxidants (that fight cancer and disease)
fat free
great source of starch which feeds energy to the body
high in potassium
high in vitamin C
high in vitamin B6
high in manganese
offers up to 7 grams of dietary fiber
contains 7 grams of protein, adequate for one meal
Check out this guy who ate exclusively potatoes for 60 days in order to prove the food value and dispel several myths which we have believed about the spud.
Dr. McDougall talks about starch as a base for the diet in this video. Starch based is his specific solution to the plant based diet. Many of the doctors, to whom we listen, say much of the same things ( eat plants, no animal fats or protein, no added oil, no sugar, low or no salt); however, each doctor has a slight variation on what plant foods should be a concentration. In every case, the plant based diet offers effective treatment and/or reversal of diseases and conditions such as: high blood pressure, heart/artery disease, cancer, MS, juvenile rheumatoid arthritis, fatty liver, Chron's disease, type I and II diabetes, depression, anxiety, ADD, ADHD, addictions and a multitude of auto-immune diseases.
Today, I am thinking about salt. I have tried to reduce the amount of salt in my diet. Eliminating salt is difficult to do when I am tasting my homemade soup and the addition of salt makes the soup taste SO much better. Months ago, when checking resources of information about salt, I discovered that unrefined salt is better because it has naturally occurring trace minerals which are good for the body. With the discovery of unrefined salt, I changed over to a brand that was affordable and natural. However, I still feel convicted about the consumption of salt in my diet. I think that salt is contributing to inflammation in some of my joints that were affected by a serious motor vehicle accident a few years ago. (The other conviction is caffeine - but I can only stand to face one sacrifice at a time.)
Salt content is out-of-control in processed foods, restaurant foods and kid-targeted foods. The Center for Science in the Public Interest works to improve labeling, among other things, in the effort to provide better information for the unaware consumer. Here is a link to their website and to an article on salt.
There are several reasons to eliminate added salt from the diet. The transition away from salt intake - if it is very high - can be unpleasant at first. Salt deadens the taste buds, so eliminating salt will make the food taste bland at first. There is encouragement here, however; the taste buds will regain sensitivity after several days of not adding salt. The natural salt in foods will be enough to enhance the flavor of meals. There is also an adjustment period for the kidneys when transitioning away from added salt. Dr. Fuhrman does a great job explaining this in the following video. Below the video/audio interview, I will highlight some of the damaging effects from adding salt in the diet given by Dr. Fuhrman.
Why it is important to watch salt intake
Elevates blood pressure
Increases risk of stomach cancer
Increases risk of heart attack independent of blood pressure
Increased risk of hemorrhagic stroke
Deadens the taste buds
I would like to note that Dr. Fuhrman referenced the hemorrhagic stroke "protective" effect of an atherosclerotic brain condition. I don't believe that he is encouraging atherosclerosis, here. He is encouraging salt reduction to reduce risk of stoke, especially for folks who are eating a plant based, vascular health-promoting diet.
America is the heartburn nation. The pharmaceutical companies have targeted the market with medications to reduce acid or the production of acid in the gut. But what causes heartburn to begin with? Why does the medication work for a little while and then a newer, stronger medication is needed to keep the pain in check?
Unless you try an elimination diet, there is no way to be completely certain of the root cause of heartburn. The causes can vary, depending on the person. Food intolerance sand food allergies seem to be surfacing among many individuals as the food industries continue their relentless amending and "refining" of perfectly healthful food.
Some encouragement for heartburn victims - You have a smart body! Your digestive tract is telling you that you are eating non-edible, food-like substances and that it can't use what you are eating. Your body is giving you intelligent information in response to what you eat. The next question for you is: What are you going to do with what your body is saying to you?
"Real change" is the solution to heartburn. You can't just eliminate, for example, your diet Coke to see if artificial sweeteners are to blame. You have to read every ingredient that you put in your mouth, from chewing gum to toothpaste in order to eliminate every artificial sweetener you touch. In fact, the best way to rule out heartburn's cause is to eat a completely plant based, whole food, soy-free diet. No meat, dairy, cheese, processed food or restaurant food! You will need to cook your own food. After a few days, perhaps only 24 hours later, you may notice a decrease in heartburn. If you choose to add food choices outside of the plant-based spectrum, add only one ingredient per 24 hours in order to evaluate your GI response. (Be careful that you add only one ingredient and not one processed food item that has 2-20 ingredients). Keep a log as you do this, noting what food you add and any reactions.
Possible dietary causes of heartburn
Sugar
High fructose corn syrup
Hidden MSG - see below for a list of ingredient names for msg
Dairy products
Refined wheat flour
Animal protein
Soy products -very hard to digest unless naturally fermented
Soybean oil
Artificial sweeteners - note that these are in many OTC antacid medicines
Sulfites - usually in the form of additives for preservative purpose
Prescription medications
OTC pain relievers
Some OTC supplement gel caps or tab coatings
Constipation or slow food transit time causing acidic GI tract (see following video)
Digestion and Colon Care / Removing the Mystery Behind Disease
The following video is a "star-McDougaller" from www.drmcdougall.com. He tells of his experience with heartburn among other health issues and the reversal he experienced after changing to a plant based diet. His story is encouraging to those who resist the thought of giving up comfort foods.
If you are suffering from heartburn and are looking for some answers, you have just heard them. You have a choice:
1.to follow your tongue, eat whatever you want and pay the consequences in your body or
2. eat the foods that will promote healing, prevent esophageal cancer and give you freedom from the constant battle with heartburn.
