Kaiser Permanente researchers just released results of the first study to look at differences in the effects of the consumption of high fat versus low fat dairy products on life span after a breast cancer diagnosis. Here is the link:
http://www.lef.org/news/LefDailyNews.htm?NewsID=18231&Section=DISEASE&utm_source=DailyHealthBulletin&utm_medium=email&utm_term=Disease&utm_content=Body+Title&utm_campaign=DHB_130316
Sunday, March 17, 2013
Saturday, March 16, 2013
Protein for Vegetarians/Vegans
The question that I always get asked when the topic arises that I am a vegetarian is - "How do you get the necessary protein?" Well, the recommended daily allowance for protein is between .36 to .45 grams of protein per pound of body weight. So, for example, for me that equates to between 78 and 97 grams of protein per day. The top sources of protein for vegan vegetarians are:
1. Vegetables (particularly avocados, broccoli, spinach, kale, peas, sweet potatoes, french beans, asparagus, cauliflower, brussel sprouts, watercress, sweet corn, and artichokes) - Avocados are particularly high in protein.
2. Beans/Legumes - Soybeans (they make up tofu and tempeh) are loaded with protein but other sources that are high in protein are lentils, refried beans, garbanzo beans/hummus, pinto beans, kidney beans, black beans and peanuts (which are actually a legume and not a nut.)
3. Nuts/Seeds - Cashews, sesame seeds/tahini, walnuts, pistachios, almonds, the various nut butters, sunflower seeds, pumpkin seeds, chia seeds, and flax seed.
4. Non-Dairy Milk like soy milk and almond milk.
5. Grains - Quinoa is particularly high but amaranth, bulgur, brown rice, wheat germ, oat bran, oatmeal, and sprouted grain bread products are high also.
6. Protein Powders - Hemp powder is a Vegan friendly protein powder that is very high in protein content. There are others too but hemp powder is particularly high in protein. The THC content of hemp powders is barely measurable.
Also, if you are a breakfast cereal eater like me - the leading source of protein that I have found among the cereal family is Kashi GoLean. Special K Cereal Plus Protein is a close second in terms of well known cereals that are high in protein.
So after seeing the above list, It Does Not Take a Rocket Scientist to see that there are plenty of sources for adequate protein for vegetarians/vegans.
1. Vegetables (particularly avocados, broccoli, spinach, kale, peas, sweet potatoes, french beans, asparagus, cauliflower, brussel sprouts, watercress, sweet corn, and artichokes) - Avocados are particularly high in protein.
2. Beans/Legumes - Soybeans (they make up tofu and tempeh) are loaded with protein but other sources that are high in protein are lentils, refried beans, garbanzo beans/hummus, pinto beans, kidney beans, black beans and peanuts (which are actually a legume and not a nut.)
3. Nuts/Seeds - Cashews, sesame seeds/tahini, walnuts, pistachios, almonds, the various nut butters, sunflower seeds, pumpkin seeds, chia seeds, and flax seed.
4. Non-Dairy Milk like soy milk and almond milk.
5. Grains - Quinoa is particularly high but amaranth, bulgur, brown rice, wheat germ, oat bran, oatmeal, and sprouted grain bread products are high also.
6. Protein Powders - Hemp powder is a Vegan friendly protein powder that is very high in protein content. There are others too but hemp powder is particularly high in protein. The THC content of hemp powders is barely measurable.
Also, if you are a breakfast cereal eater like me - the leading source of protein that I have found among the cereal family is Kashi GoLean. Special K Cereal Plus Protein is a close second in terms of well known cereals that are high in protein.
So after seeing the above list, It Does Not Take a Rocket Scientist to see that there are plenty of sources for adequate protein for vegetarians/vegans.
Wednesday, March 13, 2013
National Nutrition Month - What does "Eat Right, Your Way, Every Day" mean to me?
Being that it is National Nutrition Month (http://www.eatright.org/nnm,) I took the opportunity today to add the National Nutrition Month widget to this blog. I am truly very happy that there is such a month and it is not just a day or a week but a full month. The Academy of Nutrition and Dietetics (the world's largest organization of food and nutrition professionals) asks us Bloggers to write a post about what it means to each of us to "Eat Right, Your Way, Every Day."
I have outlined alot of what it means to me in the e-book that I co-wrote with Kim Williams called It's Not Rocket Science: 52 Resolutions - a book available at our website (http://www.fiftytworesolutions.com) - focusing on healthy resolutions (including 13 specifically on diet/nutrition and others in chapters on wellness and reversing aging and even some in the fitness chapters that focus on the importance of good nutrition.) "Eat Right, Your Way, Every Day" to me means practicing what I preach and following the principles outlined in It's Not Rocket Science: 52 Resolutions.
Some specific principles of "Eat Right, Your Way, Every Day" that I try to subscribe to and that I believe in are:
Use National Nutrition Month to jump start your adoption of healthy (or healthier) eating habits.
I have outlined alot of what it means to me in the e-book that I co-wrote with Kim Williams called It's Not Rocket Science: 52 Resolutions - a book available at our website (http://www.fiftytworesolutions.com) - focusing on healthy resolutions (including 13 specifically on diet/nutrition and others in chapters on wellness and reversing aging and even some in the fitness chapters that focus on the importance of good nutrition.) "Eat Right, Your Way, Every Day" to me means practicing what I preach and following the principles outlined in It's Not Rocket Science: 52 Resolutions.
Some specific principles of "Eat Right, Your Way, Every Day" that I try to subscribe to and that I believe in are:
- Follow at least a vegetarian and better yet, a vegan style vegetarian diet - avoiding all animal products
- Keep your diet low-fat (total fat should between 20% and 35% of total daily calories, saturated fat should be 10% or lower of your total daily calories)
- Keep your diet low in sugar intake (under 15 grams/daily)
- Keep your diet low in sodium intake (less than 1500 mg/daily)
- Get the following fluid intake a day - 91 to 95 ounces a day (women) and 125 to 135 ounces a day (men). 80% of fluid intake comes from drinking water and other fluids, 20% from food. That being the case - that means women should get about 73 to 76 ounces of their total water intake from fluids each day and men 100 to 108 ounces.
- Snack on things like fruits, vegetables, nuts and seeds
Use National Nutrition Month to jump start your adoption of healthy (or healthier) eating habits.
Sunday, March 10, 2013
World may be all vegetarian by 2050
You may have missed this story but the Stockholm (Sweden) International Water Institute last year (August 2012) said "there will not be enough water available on current croplands to produce food for the expected 9 billion population in 2050 if we follow current trends and changes toward diets common in western nations." The report said that humans would have to cut from getting 20% of their daily protein from animal-based products to 5% by 2050 to accomodate water deficits.
The scientists speculated that a shift toward vegetarian diets could help free up large portions of arable land to human food production. Statistics show that a whole years worth of showers use about 5,200 gallons of water while it takes 5,214 gallons of water just to produce a single pound of beef.
If this were to happen - it would be a dramatic shift in dietary habits for most people - but (as the research discussed in the book The China Study and the documentary Forks Over Knives proves) average lifepans would likely dramatically increase and the occurrence of major diseases such as Diabetes, Heart Disease and even Cancer would dramatically decrease. Obesity percentages would plummet.
The scientists speculated that a shift toward vegetarian diets could help free up large portions of arable land to human food production. Statistics show that a whole years worth of showers use about 5,200 gallons of water while it takes 5,214 gallons of water just to produce a single pound of beef.
If this were to happen - it would be a dramatic shift in dietary habits for most people - but (as the research discussed in the book The China Study and the documentary Forks Over Knives proves) average lifepans would likely dramatically increase and the occurrence of major diseases such as Diabetes, Heart Disease and even Cancer would dramatically decrease. Obesity percentages would plummet.
Wednesday, March 6, 2013
Tame your sugar cravings
Trust me, I say the following from personal experience - limiting sugar intake may not be easy but it is critical. It is my major WEAKNESS when it comes to diet/nutrition and I need to practice what I preach. It is very important, if you have a sweet tooth, to tame your sugar cravings. Fructose consumption should be kept down to between 15 to 25 grams a day. I just read a great tip by Dr. Mercola which is that - the single most important physical step that the average American can take to improve your health would be to switch all your beverages to pure water. Soda is loaded with sugar and switching to water will eliminate alot of your sugar intake. Some other ways to reduce sugar are to
1. Use stevia
2. Use organic cane sugar
3. Use organic raw honey
4. AVOID all artificial sweeteners - they damage your health
5. AVOID agave syrup
Remember that basically FRUCTOSE is converted into FAT.
1. Use stevia
2. Use organic cane sugar
3. Use organic raw honey
4. AVOID all artificial sweeteners - they damage your health
5. AVOID agave syrup
Remember that basically FRUCTOSE is converted into FAT.
Sunday, March 3, 2013
Recommending a book/Reminder to EXERCISE
I am recommending a book - besides Kim's and my book (which by the way is called It's Not Rocket Science: 52 Resolutions - in case you haven't bought it at http://www.fiftytworesolutions.com.) The other book I am recommending is Main Street Vegan: Everything You Need to Know to Eat Healthfully and Live Compassionately in the Real World by Victoria Moran.
Remember also that exercise not only helps you lose weight - it releases key anti-stress hormones and chemicals and will make you feel much better. Occasionally, like this week, I get off the exercise track and consequently, feel awful. Our bodies NEED exercise to not only burn calories but also to help us think clearly and combat stress. Next time you have a choice between being a couch potato and going to exercise - choose to exercise. You will not regret it!!
Remember also that exercise not only helps you lose weight - it releases key anti-stress hormones and chemicals and will make you feel much better. Occasionally, like this week, I get off the exercise track and consequently, feel awful. Our bodies NEED exercise to not only burn calories but also to help us think clearly and combat stress. Next time you have a choice between being a couch potato and going to exercise - choose to exercise. You will not regret it!!
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