Sugar, Sugar Everywhere {Truth About Sugar and Health, Part 1}

In the last couple of weeks we had covered topic of Protein [Part 1 & Part 2]: sources of protein, vegan protein, muscle building and protein, our needs for it; we talked about Fat [Part 1 & Part 2]: whether we need fat, how much and what kind, and if it is important to our health. Today I want to start a conversation about Sugar.

Does Sugar have a place in our diet? What are good and bad sources of sugar? I will answer these questions and more.

Truth About Sugar {Part 1}

I find this issue [SUGAR] is so dear to many. My husband is a recovering sugar addict. I know it sounds funny, and, although it might not be something he would like to hear me say, as much as he would want to sugar coat it (no pun intended) and call it “having a sweet tooth”, the truth is, in the past, and at times even now, if there were sweets in the house he would forego all other foods just to get his sugar fix. Thankfully living a high raw diet and a desire for better health is helping him to overcome his weakness, but he still has his times of struggle.

I know that he is not alone in this world feeling this way. I have many other sugar addicts in the family. One of my sisters-in-law self proclaimed that she cannot live a healthier life because she does not have the self-will to part with sweets. She admits that it is her downfall.

I certainly can give you more stories, but why should I bore you? ;) I am certain you can tell me a few of your own.

You might be curious if I personally had to battle sugar “demons” in my life. I am happy to report that I have been blessed my whole life not to have acquired a “sweet tooth”. Sure I do have occasional taste for sweets, but they are easily met with a handful of dates, raw cookies, or simple things such as fruit.

HISTORY

Our sugar consumption, as a society in total, has been drastically altered in the last century. Americans in the US consume close to, and at times more than, 156 lbs of sugar per year per person [Source: USDA]. That’s ¼-½ lbs of sugar per DAY! Most of it comes from refined sources, in forms of table sugar, baked foods, packaged foods, sodas, sports drinks, etc.

As little as 100 years ago, it is estimated that Americans ate around one pound of sugar a year!

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WHAT IS SUGAR?

Sugars are the simplest forms of carbohydrates.

Let’s visit Wikipedia for a deeper explanation on the subject. Shall we?

Sugar is a class of edible crystalline substances, mainly sucrose, lactose, and fructose. Sugar as a basic food carbohydrate primarily comes from sugar cane and from sugar beet, but also appears in fruit, honey, sorghum, sugar maple (in maple syrup), and in many other sources. Excessive consumption of sugar has been associated with increased incidences of type 2 diabetes, obesity and tooth decay.

Scientifically, sugar refers to any monosaccharide or disaccharide. Monosaccharides (also called "simple sugars"), such as glucose, store chemical energy, which biological cells convert to other types of energy.

Glucose (a type of sugar found in human blood plasma) has the molecular formula C6 H12 O6.

Now that you are starting to feel more enlightened, let’s dig deeper and make you feel even more educated.

As I mentioned—sugars are simple carbohydrates. Carbohydrates serve as energy stores, fuels, and metabolic intermediates. Certain carbohydrates, ribose and deoxyribose sugars form part of the structural framework of RNA and DNA. Polysaccharides are structural elements in the cell walls of bacteria and plants. Carbohydrates are linked to many proteins and lipids, where they play key roles in mediating interactions among and between cells and other elements in the cellular environment. [So, next time someone tells you that carbs are bad for you, go ahead and show off your newly acquired knowledge and put them to shame! There is a huge difference between bad and good carbs… but that’s the reason we are having this conversation in the first place. :)]

Carbohydrates are simple organic compounds. The basic carbohydrate units are called monosaccharides, such as glucose, galactose, and fructose.

Now we have come full circle and established that sugars are simple carbs, and simple carbs are sugars.

Some carbohydrates are known as inoline or fruit-oligo-saccharides, which occur in certain foods like asparagus, leeks, onions, garlic, Jerusalem artichokes, and other roots and bulbs. They help feed our healthy bacteria in the gut. They are crucial for our health.

When the bacteria are being fed by those carbohydrates, they become healthier and prevent the increase of bad bacteria in our gastric intestinal tract. They change our cholesterol level for the better; they inhibit various bad bacteria and viruses, and help to restore our gut flora, if we are ever subjected to go through antibiotic therapy. They also produce vitamins such as B vitamin, Folic Acid, and others.

IS SUGAR IMPORTANT?

Sugar [the right kind] serves several purposes in our bodies. One that everyone is well acquainted with is the fact that sugars provide us with energy. Sugar is a fuel that burns easily. It creates the energy factor that is known as ATP. ATP [adenosine triphosphate ] is the major 'currency' of energy in the body. It is not energy itself, but rather temporarily stores energy. ATP is the activated carrier which gives organisms energy.

Sugar is actually incorporated into our physical structure and acts as storage for energy in the future.

[Now that you are becoming more educated on the topic of sugar don’t bolt out the door and head to the nearest store to buy a pint of Häagen-Dazs or German chocolate cake {my hubby's former mistress ;)} or any other favorite dessert. Be careful! This is not the kind of sugar I am talking about here.]

WARNING: refined/processed sugars do not serve any purpose in our bodies! People who eat too much sugar, especially white sugar (i.e. my sister-in-law and, formerly, my dearest husband), as well as refined carbohydrates, such as white flour that is so common in baked goods, tend to create increased acidity in their tissues, which leads towards an anaerobic [ineffective] metabolism. Excessive intake of such sugars and refined carbohydrates leads to changes in our blood, making our blood platelets stick together and make the blood viscosity higher, which contributes to cardiovascular risk and diseases.

THINGS TO KNOW ABOUT SUGAR

Overconsumption of bad sugars (i.e. refined/processed) is dangerous!

The body easily converts excess sugar into fat. Any time we have extra sugar in the body, the body absorbs it into the cells or the liver, where it gets converted into fat.

Sugar level fluctuations affect our mood, behavior, memory and focus, among many other important functions. It is of imperative to realize what foods and eating behaviors can cause sugar roller-coasters and avoid them. We need a constant supply of energy to maintain a healthy body. We need to ensure that our blood sugar level is always stable.

STABLE SUGARS?

Naturally occurring [unrefined/unprocessed] sugars are stable. Plants are made up of carbohydrates, which our body breaks down to extract right amounts of sugars. The sugars inside plants are not isolated, and are surrounded by wonderful things such as fiber. Our body has to work harder to extract such sugars, which takes time for sugar to be released into our blood stream, thus preventing spikes. Refines sugars go directly into our blood stream and cause us to have sugar.

If we eat unprocessed foods, they will supply us with a proper dosage of sugar, also providing us with mental clarity and physical alertness. It is when we part from what God intended for our food that we get ourselves into huge trouble.

WHY IS PROCESSED SUGAR BAD FOR ME?

Nowadays most people would agree that white (processed) sugar is bad for them. However, they are fooled to believe that somehow sugar that is darker in color is not as bad and feel at peace consuming it instead.

The truth?

Both evaporated cane juice and white cane sugar have been heavily processed to remove the molasses content. During this processing the vitamins, minerals, fiber, amino acids, and trace elements that make molasses nutritious are stripped away, leaving one of the purest chemicals ever manufactured.

Following processing, evaporated cane juice is 99.5% sucrose, and white sugar is 99.9% sucrose. Turbinado sugar, considered the least processed of any of the forms of sugar, is 99% sucrose.

Whether sugar is eaten in the form of white sugar, evaporated cane juice, turbinado, or any of the other names for it, its effect on the body is the same. When eaten in large amounts, or eaten without fat or protein [the kinds we talked about in previous posts], each of them will produce the same sort of insulin spike, weight gain, immune system suppression, and increased chance for diabetes. [source NaturalNews.com].

All sugar is processed from the sugar cane or sugar beet plant, and the two types of plants are used interchangeably. High quality brown sugar is made by cutting short the refinement process and leaving a bit of molasses in the sugar for taste and color. Lower quality brown sugar sold in conventional grocery stores is usually made from processed white sugar with the addition of caramel for coloring. Some brown sugar is even made by processing white sugar through animal bone charcoal to add color.

The big difference between evaporated cane juice and granulated sugar is the price, which runs about $8-$10 dollars a pound for evaporated cane juice compared to about $1-$3 dollars a pound for white sugar. If manufacturers are willing to spend the extra money to put the words evaporated cane juice on their labels, it means they know the public is seriously trying to avoid eating sugar and needs to be tricked into eating it anyway [source NaturalNews.com].

Well, that is it for today. I can already see your grey matter churning, trying to remember half of what you just read. We don't want to overload it and see smoke coming out of your ears, do we?! :)

Next time we will cover:

• How important is Glycemic Index?
• Stress and Sugar
• Why do Sweets make us feel good?
• What else can influence blood Sugar and increase Cortisol level?
• What about Sweeteners?
• Where do I get my Sugar?

So stay tuned.

If you find the topics educational, helpful and informative, make sure to sign up for the Vegalicious Newsletter to stay abreast of similarly important topics and health saving tips.

New Favorite: Quinoa Pilaf, Served with Cucumber Salad

I had decided a long time ago not to get stuck on same foods. The benefit of a whole foods, unprocessed, vegan diet is that you are almost forced to try something different as frequently as possible, because you realize the importance of nutrition.

This month my new food item to try was QUINOA. I know it is not new to a lot of you out there. However, I did not grow up eating it, or even knowing what it was.

So far I had tried a couple of different recipes. First is very simple: cook according to instructions, with no salt or spices. When it cools off, use it as your cereal grain, with almond milk, a drizzle of honey and blueberries, and a dash of sea or Himalayan salt. Very simple and very delicious.

My second variation was a savory recipe, made more like rice pilaf… minus the rice, of course. I really enjoyed the outcome, although I have a feeling that in the future I will try making it with cumin.

Quinoa Pilaf tasted great with a refreshing cucumber salad, and I also ate it with freshly fermented, raw sauerkraut. 

Quinoa Pilaf

Ingredients:

• 1 large onion, cubed
• 3 medium-large carrots, thinly sliced
• 3 cloves garlic
• 2 tbs extra virgin olive oil
• 4 tbs finely chopped dill
• 3 cups quinoa
• 5.5 cups water
• Sea or Himalyan salt to taste
• 1 tbs your favorite seasoning [I used Kirkland organic blend]

Preparation:

• In a pan, in oil saute onion, carrots, and garlic, for 5-7 mins on medium heat
• Add spices
• Add quinoa, salt and pour in water; stir.
• Bring to boil; reduce heat to medium and simmer until water is 2/3 is gone; stir occasionally
• Reduce heat to low; cover the pan and allow grain to cook through
• Add dill, stir and serve

Cucumber Salad

Ingredients:

• 2 english cucumbers, sliced [if you are not using organic cucumbers I would highly recommend to peel them]
• 2 tbs green onions, chopped
• 1-2 tbs dill, chopped
• 1 tbsp Veganaise

Preparation:

• Combine all ingredients and refrigerate until ready to serve

The meal is delightful and feeling. The benefits and nutrition in quinoa are mind blowing. Here are just a few facts.

In 1 cup of cooked quinoa you will find following Minerals:

• Calcium 31.5mg--3% of Daily Value
• Iron 2.8mg--15% of Daily Value
• Magnesium 118mg--30% of Daily Value
• Phosphorus 281mg--28% of Daily Value
• Potassium 318mg--9% of Daily Value
• Sodium 13.0mg--1% of Daily Value
• Zinc 2.0mg--13% of Daily Value
• Copper 0.4mg--18% of Daily Value
• Manganese 1.2mg--58% of Daily Value
• Selenium 5.2mcg--7%of Daily Value

There are numerous Vitamins in it too. AND, it is a COMPLETE protein! It is really a power house!

I ate more than 2 cups in a day, so I have met a lot of the nutritional needs with one simple meal. After all, that's what food is for--to fuel our bodies for best performance.

Do you have favorite Quinoa recipes?

Let's talk about FAT! [Vegan Health and Living]--Part 2

Two days ago we started a conversation about FAT: what it is, whether it is good for us, etc.  Today we will continue talking about the topic to find out whether plant fat is the same as animal fat, and which one is better for our well-being. 

Plant Fat and Cholesterol

In the last several years Cholesterol has become a buzz word, especially with all drug ads running on TV, radio and printed media. People are now starting to read labels. Let me help you to save time:

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Did you know that There is NO cholesterol in PLANT foods?! 

Cholesterol is made in the liver. Animals produce cholesterol, humans do as well. We need the cholesterol that WE produce to live healthy lives. Even strict vegans will produce about 800-1500 milligrams of cholesterol a day internally.

If you follow the logic here, you will realize that since we produce our own cholesterol we don’t need to bring an outside [animal] source to help us with the process. Animals have a different DNA than we do, so their cholesterol is harmful to our bodies!

When we ingest dietary cholesterol from animal products we increase levels of cholesterol in our bodies, and with that the chances of heart disease, obesity, and high-cholesterol.

If you eat plants, even "fatty" plants, your body will not be invaded with foreign cholesterol and will make enough of its own, picking and choosing what it needs from the plants to produce needed amounts.

However, let me emphasize this again—this does not mean that you are going to run out and get a bottle of olive oil to have a bread-dipping party! When I talk about natural fats, I am referring to the ones that have not been altered and are consumed in their unaltered state. Need an example? Nuts, seeds, whole olives, whole coconuts, avocados etc. We do use occasional olive oil, hemp seed oil, coconut oil for salad dressings, sauteing and skincare, but we should not overindulge in any concentrated fat, no matter how GOOD they might be.

Will Plant Fat make me FAT?

Let me start with a disclaimer: if you’re overeating anything, with a possible exception of green juices or greens, you’re not going to feel too great, and you may retain weight. Whatever the origin of food is: plant, animal, raw or cooked, our bodies are not created to have an excess of it. Food is meant to be eaten to provide energy and sustenance to our bodies. It is our fuel, if you will. Just like a car, we should fill our "tank" only until it gets full; otherwise everything extra is going to be a waste. The only difference with this metaphor is that in our case, instead of spilling on the ground, extra "gas" will be settling on our waistline. So, let’s think of moderation when we talk about any food intake, including healthy plant fats. 

With that in mind, thinking that the fat in avocados or other plant-based sources will make you fat reveals a serious misunderstanding of what does and doesn’t contribute to weight gain.

Overeating and bad fats do contribute to weight issues, but since we are talking about moderate intake of healthy fats, we should look at more than the number of grams or calories of fat we consume. We need to look at the accumulation of waste and toxins in our bodies that results from poor, mainstream diets, and our inability to process what we eat efficiently.

When we consume poor diet that consists of highly acidic foods (animal and processed sources) we begin to store and accumulate waste matter. Even if we think we’re eliminating normally, we’re not! Chances are, we’re clogged up from years of eating bad, junk foods. Given, some of us eat better diets than others, in which instances there is less waste accumulation. However, most modern day people, especially those living in "developed" countries eat highly acidic diets, which create highly acidic bodies. With acidic bodies comes waste accumulation, and it comes with consequences: gastrointestinal disorders like IBS and excessive bloating, low energy, and weight retention, in spite of exercise and efforts to eat well. There are other severe side-effects that might be experienced: chronic colds and flu, yeast infections, acne, eczema and psoriasis, fatigue, depression, migraines, etc.

To break the cycle of waste accumulation and weight retention we need to create alkaline environment in our bodies, which is achieved through a plant based, easy to digest diet. This includes: greens, vegetables, vegetable juices, avocados, nuts, legumes and other delicious foods. These foods do not only help to raise our bodies’ alkalinity, but, due to their high enzyme (in raw foods) and fiber content, also act like brooms and rough sponges, sweeping and scrubbing through our systems, removing the waste and toxins we’ve been storing. The effect of these foods, along with occasional regular colonic irrigation, if available, will help you end the weight retention and provide you with a renewed capacity to assimilate foods efficiently—fats included.

The key to a slim, supple body is not avoiding fats. It is avoiding dense, acidic foods! Avoiding healthy fats is not going to keep you slim if you’re still eating tons of grains, soy, and dairy. It’s wise to avoid animal fats, but along with that you also should avoid other offenders, especially in their processed and refined forms: soy, grains, fried foods. These all might contribute to acidity and weight retention.

The good news is that eating moderate amounts of healthy fats will not make you gain weight. If anything, avocados and young coconuts will help to alkalize your systems and keep you satiated, which can contribute to weight release. This is not a joke, I promise! I stay slim effortlessly, without counting calories or figuring out how many grams of fat are in my food.

In Conclusion

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Let’s recap everything to make sure that you walk away having learned a lesson.

1.Not all fats are bad

• animal fats are acidic and need to be avoided
• raw plant fats are essential for our health

2. Concentrated fats are not as good as unprocessed fats

• olives or avocados are better than olive or avocado oil

3. Avocados are not evil!

• in a properly structured diet it is hard to overeat on avocados and gain weight
• avocados are rich of vitamins, minerals and nutrients and should not be feared

4. Cooked fats are dangerous

• heated fats, especially when they rich a smoking point, release carcinogens

5. Plant fats will not make you fat!

• when foods are eaten in their natural (original) state, you will be unlikely to overeat on them
• however, if you eat a plant based diet that is highly processed you are likely to have weight and health problems

6. Don’t count calories, consider foods you eat

• Ask yourself these questions: "Is this good fat or bad fat? Will it be easy to digest and eliminate or will it clog my insides?"

We don’t have to be slaves to mainstream mentality that l would shackle us to label reading and fearing avocados for their high fat content. We can enjoy fats in healthy quantities without suffering any ill effects. Fats in a properly structured alkaline diet will not hurt you but help you.

So, get up, go get yourself a couple of avocados and make a great guacamole!

Eat whole foods and live an UNPROCESSED enjoyable life!

________________________________

What do you think about FAT now?

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Let's talk about FAT! [Vegan Health and Living]--Part 1

A few weeks ago we learned all about Protein [vegan|healthy protein, that is]: where to get it, how much you need of it, and what it is. If you missed the articles you can catch up here: Part I and Part II. 

Today I want to start a two-part conversation about FAT.  Yup, you read it right: F-A-T!

There is so much controversy about the topic that I thought it would only be appropriate to shed some light on it.

I would love to help you dis-spell some of the misinformation that has been fed to out, or to simply help you figure out what role fat plays in our life.

So, is all Fat created equal?

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vs.

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vs. 

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Before I begin I would like to make a deal with you—let’s agree to forget, at least for the next few minutes, while you are reading this post, everything you have been told about fat. EVERYTHING! Is that a deal?

Let’s lock up all the talk you heard about poly- and mono- saturated fats, Omega-3 and -6 marketing hype, etc.

Let’s start from the beginning.

Not all fats are created equal. There are good and bad fats. Primarily we should be thinking not about the quantity, but rather quality of fats.

Is Fat important?

The reason we like fats, whether we admit it or not, is because they are pleasant to taste. Their molecules are round and feel great in our mouths.

Our body has to have a certain percentage of fat in it to function properly. For males 12-16% body fat is considered normal, for females—18-24%.

Here is a quick chart for those of you who are visual:

Now, don’t stop reading and try to figure out how much fat you have—you will get to that some other time. Remember that this we want to learn is about health first! Weight loss is a benefit of the entire process. It is bound to happen if you have a balanced diet.

As you can see from the figures above the perpetuated image of all French women having 0% body fat is actually not a good one. Our bodies need fat for many reasons.

Healthy fats are necessary for proper brain function. Roughly 50-60% of the brain’s overall weight is pure fat; the rest of it is a mix of protein and carbohydrates. The brain uses fat as insulation for its billions of nerve cells. The better insulated a cell, the faster it sends messages and the speedier your thinking becomes. Good fats are necessary for the brain. Walnuts, flax seeds, hemp seeds and dark, leafy greens will help the brain to run smoothly.

Women, especially those hoping to achieve pregnancy, have to maintain their body fat at the level of at least 10%. Becoming too thin, which seems to be a problem with models and young girls they inspire, causes cessation of menses, and leads not only to infertility but to a host of other problems. Lack of menstruation disrupts hormonal production in females. Hormone imbalance can lead to sever disorders of pituitary gland, adrenal glands and thyroid. These, often neglected, small members of our body are of primary importance and cannot be neglected.

Not all Fats are created equal

There are horrible fats that cause problems by clogging our arteries and increasing our blood pressure, as well as raking havoc in many other ways. These kinds of fats are found in processed and animal products.

Then there are fats that are good for us (yes, they do exist!): Omega-3 -6 and -9 fatty acids (found in flax and hemp seeds), and polyunsaturated fats (e.g., walnuts). They contain antioxidants, oils that help joints, nerves, and bones, properties that help to lower the risk of heart disease and high cholesterol, and proven effects on lowering high blood pressure.

Avocado sandwich=source of good fats

Fats also help us to feel satiated. They are of paramount importance in digesting fat-soluble vitamins (A,K, D and E), and they promote brain function. These fats—provided we eat them in reasonable quantities—are not only beneficial, but vital to our diets.

I hope this makes you feel better already. Now, don’t run out and get a jug of olive oil and have a bread-dipping party! Healthy fats are those fats that are found in nature in an unprocessed form. Vegetable and seed oils, no matter how wonderful they are said to be, be they cold-pressed or not, do not naturally occur in nature. It takes a lot of olives to make an ounce of olive oil; it takes even more sesame seeds to make sesame oil. Oils are processed foods. Oils, even of the highest quality, should be used moderately and sparingly.

Healthy fats can be found in their natural state in many foods: nuts, seeds, avocados and coconuts. It would be very hard to get fat from these “fatty” foods. Remember that when we consume foods in their natural state they come with fiber, vitamins, minerals, etc., which make it very hard to “overdose” on fats they contain. I know that I cannot have more than a handful or two of soaked nuts at a time—they fill me very quickly. Avocados? I normally can master one, maximum twoe in one meal, but then I don’t eat them on a daily basis, so I do not worry about the quantity.

Again: it’s not the fat that’s to be avoided, it’s the quality of fats you’re eating you should question. The question when you sit down to a meal shouldn’t be “how much fat is in this?” but rather “what kind of fat is this” and “how digestible is it?”

Difference between Cooked and Raw Fats

Raw fats enter the body with the lipase enzyme, which helps us to digest the fat itself intact and provide and easy digestion and assimilation. Cooked fats don’t contain lipase, which makes it tougher for us to assimilate them properly. Unassimilated fats are stored by the body and end up clogging our arteries, creating other problems and settling on our hips and thighs.

Cooked fats change their molecular structure and, if they reach a smoking point, become carcinogenic. Oil, at high heat, releases carcinogens, including acrolein, nitrosamines, hydrocarbons, and benzopyrene (one of the worst cancer-causing agents known). This is why some oils now list their “safe heating” temperature on the bottle.

I hope you got your healthy dose of Fat education for today!

In Part 2 we will talk about:

• Plant Fat and Cholesterol
• Will Plant Fat make me FAT?

And other helpful topics.

Avocado/Artichoke Sandwich Recipe

I got a dose of my daily healthy fat from an avocado sandwich last night. 

I baked fresh whole wheat bread [with oat grains and sunflower seeds; see previous image], sliced up raw/fresh ingredients and then indulged in a delicious meal with my hubby.

Ingredients

• 1-2 slices whole wheat or gluten free bread [I normally make open faced sandwiches, whereas my hubby likes them closed, so he won't spill the ingredients all over his plate :)]
• 1 ripe avocado [1/2 for each sandwich]
• handful of mixed greens or your favorite lettuce
• sliced cucumber [about 1/2 cup]
• sliced red onion
• pickled artichoke hearts [I used 4-5 for each sandwich]
• sprinkle of salt
• [optional] 1tbs veganaise [vegan mayo] (I prefer not to use it most of the times, as it is a processed food)

Enjoy!  And don't forget to enter THE ULTIMATE GUIDE TO THE DANIEL FAST book giveaway! 

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Careful Who You Listen To

I have to vent.  I hope you listen. 

Last night hubby and I were relaxing in front of a TV.  We watched Ask Oprah's All Stars, which we found quite entertaining.  At the end of the show, however, Dr. Oz, as he does once in a while, said something really.... well, not really bright--let's just leave it at that. 

At the end of the show he was asked by the host of the show, Robin Meade: 

[Source]

"Dr. Oz, what's your action plan for all of us for the week?"

Here is his "brilliant answer" [emphasis, and some of my outbursts in parenthesis are added by me ;)]: 

"For me it's about a very deep epiphany, and that's that food is sacred. When I walk in to a grocery store, to me it feels like I'm walking into a pharmacy. [So far so good, right?!] That's how powerful nutrients are to our body. So, my assignment is to tantalize your taste buds. I want you to push the limits a little bit and try foods you haven't tried before."

He goes on to talk suggest trying unsalted pumpkin seeds, steel cut oatmeal, black currents, pomegranates.  I love his "educated" statement: 

About steel cut oats: "It's got B vitamins, all kinds of crazy things that are good for ya."  Really?  I did not realize that "all kinds of crazy things" is now a valid scientific statement. I know that even I would not use it when talking to people about nutrition.  Can we identify what "all kinds of crazy things" are?

It gets better: "Anything with these dark colors, and especially pomegranates, for example, are great for ya, because those dark colors are there to give these nutrients that they need to protect themselves from the outside world. When you eat them you get those nutrients."  Wow!  That is truly scientifically  said.  Can we say that pomegranates are full of antioxidants, for example?

What finally got me is his statement about eggs: "And finally, the egg, which is probably the best value in food out there. Wonderful source of protein. [Really?  How about I show you where I get my protein, Dr. Oz?!] You wanna lose weight, have eggs for breakfast in the morning. [This keeps getting better and better--if eggs could cause weight loss why half of Americans who crack them every morning, or go to McDonalds for their breakfast egg-McMuffins still have bellies?!] And by the way, eggs do not elevate your cholesterol, being fat does. So cut out the sugar and start eatin' the eggs. You want solid important proteins. [It's] the only white food that I endorse."

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So, by now I am ready to crawl out of my skin.  Eggs don't elevate cholesterol?  Are you kidding me, Dr. Oz? 

But... it gets even better [emphasis mine]: "You know, the yolk is not what gets your cholesterol high. Eating cholesterol does not raise your blood cholesterol except for a rare percentage of Americans. Most Americans get big bellies and that's what gives them high cholesterol. And egg per se is - costs almost nothin'. Make sure you cook it so you don't get salmonella. But you're good to go in terms of your diet for a long, long time."

Dr. Oz, are you really kidding me?  I personally know thin people with high  cholesterol.  My husband used to be one of them.  Interestingly it [his cholesterol] dropped from 220 to 149 in 9 months when we switched to a plant-based diet.  Maybe you should study nutrition before giving an advice to millions of people who are listening to you?!  Or, perhaps, stick to talking about medicine, teaching us things like what a wenus is?!

Chicken eggs have the genetic make up of a chicken--they are undeveloped baby chicks--full of cholesterol, because they need their cholesterol for their development. If you eat an egg you might as well eat the chicken!  I would concur with a former participant of another show I am now enjoying: Conviction Kitchen. When the whole team goes to the farm for a real "farmer's breakfast"--raw eggs and then butchers and plucks chicken, one of the participants walks off and calls eggs "chicken abortion".  I totally agree with her!  If we don't move chicken off her eggs, every single one of them has a chance of becoming a chicken. 

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[Some people/countries practice eating a developed, but unhatched chicken embryo as a delicacy.  Sounds atrocious, doesn't it? But eating a fresh egg is eating the same thing only at a different stage of development.]

So, dear reader, be careful who you listen to.  Having a recognizable name, your own TV show, or being endorsed by a big name celebrity does not make one educated and right about everything.  Do your research, expand your horizons, and know--food with cholesterol will raise your cholesterol.  I am not a doctor, but I do have personal experience in this field ;).

Where do You get Protein? {Vegan} [Part II]

Top of the morning to you, loves!  Let's finish our Protein conversation, shall we?

If you ever wondered about this or had someone as you personally: "So, where do vegans get their protein?" you might want to read on.  However, make sure that you read Part I of Where do You get Protein? {Vegan} first. [Both, this current installment and the last article will also help any questions about protein source for anyone doing a Daniel Fast.]

Let's get to it! But first, check out what vegan protein does for my husband's muscle growth:

thanks to my husband for modeling :)

Which foods are good sources of Protein?

The amazing part of the answer is that most plants have some protein in them. It is truly unfortunate that the dairy and the meat companies along with media created this myth that the only true source of protein we have is animal products.

History proves that it was not always so. Actually, it was not until the beginning of the 20th century, as the wages started to go up and employment was not as scarce as it was for centuries passed, that a common man was even able to afford such luxury foods as eggs, milk, cheeses and, especially meat. When I was growing up overseas, we did not have meat in every meal we consumed. Most of our meals were plant based and only occasionally did we have a chicken to share among the entire family in a week’s time. Milk was more readily available, but dairy products, such as cheeses, were more of a special occasion treat. Interestingly enough we were no sicker than the Americans. On the contrary, the population of our country was slimmer, with less coronary related diseases, and very few cancer cases compared to the American statistics. The allergies were not very common as well as obesity was almost an unknown phenomenon.

So, where did we get our protein? Are you ready for the answer?! Same place animals do, of course—Plants!

It is almost naïve to think that animals, somehow miraculously covert sunshine or air into protein in their bodies. The animals eat grass (for the most part, or at least they should, as God intended it), and then their bodies extract needed nutrients to make protein, just like ours do. So, as you can see, we can, in fact, get a better quality protein by skipping the middle “man”, by going straight to the source.

Here are just a few sources that will give you an idea of where to look for protein: oatmeal, brown rice, peas, lentils, legumes, nuts, dark colored greens, etc. Just to give you an idea of how easy it is to get your daily protein intake, here is a comparison between animal and plant protein:

100 calories (about 1.5 oz.) of steak has 13 grams of protein 

steak, aka dead, decaying, hard to digest  flesh

• 100 calories (15 oz.) of spinach has 12 grams of protein 

rich in enzymes, living, vitamin rich food, 100% digestible

• 100 calories (2 tablespoons) of raw chickpeas has 5 grams of protein 

delicious, warming, rich in fiber

• Sweet fruit averages about 4-8% protein 

delicious, irresistible droplets of pleasure, rich in enzymes

• Leafy greens and veggies are about 15 to 20% protein 

you can chews on 'em, or drink them

• Sprouts [the most digestible source of protein] are up to 35% protein of their content

eat them in a sandwich, or top your favorite salad with them: Delicious!

So, next time you start worrying about your protein needs being met, think about the simplest most digestible form of protein available—plant protein; skip the middle “man” (animal products) and get straight to the source.

How much protein should we eat each day?

The average American consumes 15-20% of protein, which is much higher than the recommended daily allowance (RDA) of 10%. 10% dietary protein is equivalent to eating about 50-60 grams of protein per day. The national average of 15-16% is about 70-100 grams of protein.

World Health Organizations recommends only 5% of calorie intake as protein, 6% for pregnant women and 7% for women who are nursing. By these figures, even if you are an avid athlete and are burning 3,000 calories a day, you need only around 37 grams of protein. By looking at the figures I have provided above you can easily realize how effortless it is to get all the protein you need in just a few servings of plant foods.

These days, most people suffer from protein overdose, resulting in many of our modern day illnesses. If you’re interested in reading more on the subject, read The China Study by T. Colin Campbell.

As far as I know, and I have studied this subject extensively and applied it in my own life, there is more than ample protein in the raw/vegan food diet.

Is too much protein bad for you?

Glad that you asked! It is a question that begs to be answered, especially following the statements I had just made.

The only harmful protein that you can consume is animal protein. The more you consume of it, the more risk you are placing yourself in and making yourself more susceptible to various diseases, such as coronary diseases, autoimmune diseases, diabetes, various forms of cancer, skin problems, hormone imbalances, etc.

On the other hand, studies have shown (refer to The China Study) that plant protein, regardless of how much of it you consume, is not harmful at all. It is also important to note that when we consume whole plant based diet (i.e. unprocessed and as close to its natural state as possible) it is almost impossible to overeat on any give nutrient. From my observation and personal experience I find it altogether impossible. The rich content of fiber, enzymes, vitamins, nutrients and minerals makes you feel full faster, thus preventing overeating.

Protein conversion

Protein, when consumed, is converted by our bodies into energy. The process can be likened to gas to energy conversion in cars. The cleaner the gas the less toxicity is involved. As with cars, you don’t want any toxic residue staying behind in your body and poisoning you from within. To avoid toxic pollution internally you have to take the cleanest form of protein possible—plant protein.

On a plant based diet, since protein intake is cleaner and less in quantity than average intake on SAD (Standard American Diet) the body is able to operate more efficiently and utilize every bit of protein you give it. If you do not agree with me, just think about all Thanksgiving dinners you have been to, where animal protein is to be the king. Instead of becoming more energetic after eating all turkey and ham imaginable, the pants and belts get loosened, happy eaters slide back in their seats to give room for air to get into their lungs, and go into “protein” coma. Their bodies work extra hard to push the dead weight (pun intended) of animal flesh down to their stomach, where it sits anywhere between 4-7 hours and then into the intestinal tract. I don’t know about you, but I can hardly call this kind of protein “life giving”. Living foods, such as vegetables and greens, take less than an hour to pass through your stomach and head on into the intestinal tract.

Another thing you should consider is the design of the human body. Our gastro-intestinal tract is long and increases the transit time of food from the time of its intake to the time of its disposal. If foods are consumed that are devoid of fiber, such as animal food, we end up with a lot of putrefaction—rotting of animal protein our bodies are trying to digest.

Pick quality Protein sources!!!

Bottom Line

The bottom line is that you don’t need to consume flesh foods (that included dairy as well) to meet your protein needs. Eat foods that make sense—foods that are easily digestible and are easy to eliminate; foods that will give you energy instead of foods that will deprive you of energy. Think long-term, not immediate pleasure.

Parting Thought

Animal protein, such as found in milk, is only 50% digestible by the human body. Plant and human protein, such as found in breast milk, is 100% digestible.  You do the math what's best for you!  I know what works for us :)!

100% vegan! 100% healthy! 100% beautiful!

Where do You get Protein? {Vegan} [Part I]

As someone who eats a 100% vegan diet I am constantly, and I mean CONSTANTLY, asked this question: "But where do you get your protein?"  

In the beginning of our vegan journey [4 years ago!], I took the time to explain it.  Eventually I got smarter and instead of answering the question, I would first ask a question in return: "Can you tell me what Protein is?"  Over 90% of the people did not know.  They also failed to know what protein is for.  With education on the topic of protein lacking it is really pointless to tell people where to get protein.  We first must understand what protein is. 

What is Protein?

Protein became the new American mantra about 100 years ago. A nutrition researcher Max Rubner (1854-1932) stated that meat protein intake was a symbol of civilization itself: “A right protein allowance is the right of a civilized man.” People almost get a religious glow on their faces when they talk about it, and they get indignant when you suggest they quit meats and dairy, since they were led to believe that is the only true source of protein. Interestingly enough, when, instead of answering their question, I ask them a question: “What is protein?” they have a blank look on their face.

So, before I tell you where and how you get your protein, let me tell you what protein is.

Proteins are made up of long chains of amino acids. There are 22 different types of amino acid and our bodies need all of them to function properly.

Amino acids are chemical compounds containing carbon, hydrogen, oxygen and nitrogen, which combine together into different structures to form the various types of protein that the body requires.

There are many forms of protein, which all play an important role in the function of the body. For example, collagen is a protein and is vital for the strength, elasticity and composition of our hair and skin.

Proteins, through digestion, are broken down into individual amino acids. The amino acids are then absorbed and reform in order to create new proteins that are then used by the body.

The 22 types of amino acid are divided into two groups: essential and non-essential amino acids.

Out of the 22 there are 14 non-essential amino acids. They are termed non-essential because they can be manufactured by the body, the rest have to be derived from food, thus they are dubbed essential.

Now, it does not mean that non-essential amino acids are not important! Not at all! Without them the new proteins that are formed by the body cannot be properly formed.

I am sure that now you are curious to know what amino acids are essential. Well, ok, since you asked. But make sure to memorize them and recite in your dream. So here we go: phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine. Shoosh… you must feel so much smarter now—you can memorize these to impress your friends at the next dinner party.

Cysteine (or sulphur-containing amino acids), tyrosine (or aromatic amino acids), histidine and arginine are additionally required by infants and growing children.

The amino acids arginine, cysteine, glycine, glutamine, histidine, proline, serine and tyrosine are considered conditionally essential, meaning they are not normally required in the diet, but must be supplied exogenously to specific populations that do not synthesize it in adequate amounts. [Source: Wikipedia]

I hope that you are feeling much more enlightened now. So, next time you think about protein you might actually know what it means.

Complete and incomplete Proteins

Some foods contain all of the 8 essential amino acids. These foods are called “complete” and are considered to be of superior quality. Interestingly enough, modern science has discovered that the proteins that are closest to ours can be found in animal products only and thus labeled it “complete”.

The incomplete proteins are usually lacking one or more of the essential amino acids. They are generally found in plants, such as vegetables, fruits, grains, nuts and legumes. Since these protein sources have labeled “incomplete” they have been written off and the society decided that the only way to meet our protein requirements is through consuming animal foods.

What you are not told and don’t know, though, is that by combining two or more of the “incomplete” proteins, a complete supply of essential amino acids can be made available. For example rice and beans will form a “complete” protein and give your body all the essential amino acids it needs. And… you don’t even have to eat these two at the same meal to get that—your body will do that for you!

The Role of Protein

So, now that you know what protein (complete and incomplete) is, you curiosity might be finally be peaking enough to know WHY you need proteins at all. I am glad you are thinking about that.

Protein is required by the body for growth, maintenance and repair of all cells.  Protein is a major component of muscles, tissues and organs and is essential for nearly all processes that occur in our bodies, such as metabolism, digestion and even transporting nutrients and oxygen in the blood.

this is what vegan source of protein can do for muscle growth ;)

Protein is also responsible for the production of antibodies, which fight against invaders: illness, infection, etc. It is also responsible for the main nutrient that keeps our hair healthy and shiny, our skin fresh and glowing, our nails and our bones strong and healthy.

Part II

Next time we will complete reviewing the role of Protein and will further look into:

• Which foods are good sources of Protein
• How much Protein you need
• Is too much Protein bad for you, and
• Protein Conversion

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