In pursuit of strong bones: Does a vegan diet provide enough calcium?

One question vegans get constantly: how do you get your calcium if you don’t drink milk or eat dairy?  This question is often accompanied by a mildly concerned look by a well-intentioned friend or colleague.  Everyone knows the "Got Milk?" campaign.   The dairy industry has been wildly successful for decades in convincing Americans that they must rely on milk for their calcium.  They contend that milk cuts the risk of osteoporosis and can even help you lose weight.  Should you believe it?

No, you shouldn’t.  Dairy is not the only source of calcium, and some studies have shown that high levels of protein like those found in dairy can actually lead to decreases in calcium through the urine.  Dairy is also low in magnesium, which is needed for the body to absorb calcium.  Though the average American woman consumes two pounds of dairy every day, U.S. rates of osteoporosis have continued to increase. 

A plant-based diet provides the best sources of calcium.  Green veggies like kale, broccoli and collard greens are rich in calcium.  They also have low levels of protein and are high in magnesium.  Other great vegan sources include almonds, soy yogurt and tofu.  Japan and China have low dairy consumption but high consumption of tofu and green veggies.  They also have low incidence of osteoporosis within their population. 

So if you are seeking strong, sexy bones, put down that glass of milk and eat your veggies instead!  Kale is one of the best sources of calcium, with one cup of cooked kale providing 159 milligrams.  Those of us in the Valley can enjoy the delicious and addicting kale chips from The Health Foodie.  You can buy a bag or two at Green restaurant or find them at Glendale's Twilight Farmers Market on Wednesday nights.  Swap out a bag of chips for these crunchy little guys and your body (and taste buds) will thank you!

Pink slime and beetles: It's what's for lunch

I have some news for you eaters out there.  Your food is not what you think it is.  In fact, you probably couldn't imagine some of the ingredients in your wildest dreams.  You may feel safe because the USDA and FDA regulate the ingredients, right?  Unfortunately these organizations have the the interests of their industries as their number one priority and consumers are a distant second.


Recent example #1:  You may be familiar with the term "pink slime".  No, this isn't something conjured up by a horror movie.  If you eat ground beef, chances are you've ingested it.  The Wikipedia definition is, "a food additive consisting of low quality protein of a connective tissue, spinal, rectal, and digestive lining of beef treated with ammonia gas to kill foodborne illness causing bacteria. This matter closely resembles disinfected beef gristle puree. The material is not sold directly to consumers on its own, but is used as a filler in ground beef."  Agriculture Secretary Tom Vilsack claims that the media has been launching a "smear campaign" against the stuff and vows to launch a marketing campaign defending it - claiming it's a staple of the school lunch program because it's lower in fat and makes the meat less expensive.


Recent example #2: This week, the media picked up on the fact that Starbucks' strawberry and cream frappuccinos have cochineal extract as an ingredient.  What is cochineal extract you may ask?  Well, you may be disturbed to learn that it's derived from the bodies and eggs of cochineal, which are similar to beetles.  Do you think this is a new phenomenon?  Nope.  It's been used for many years as a food additive and in cosmetics.  It's often what makes your red lipstick red.  The only thing that has changed is that 3 years ago the FDA mandated that this ingredient needed to be called out on labels - not buried in "artificial colors" or "colors added".  


As eaters, we absolutely need to educate ourselves about ingredients in the food we eat.  Whether you're a vegan, vegetarian or omnivore, I hope you're as outraged as I am.  The American food supply has been quietly hijacked over the last few decades and I am standing up to say, "I'm mad as hell and I'm not going to take it anymore!"  I hope you're with me.

Livin' la vida vegan: What is it and why do it?

Veganism has been a hot topic in the media especially in the last year with dedicated shows onThe Oprah Show, The Martha Stewart Show and The Ellen Degeneres Show, among others.  There have also been many celebrities who have chosen a vegan lifestyle, like Bill Clinton, Ellen Degeneres, Alicia Silverstone and (now reportedly) Beyonce.  There are also more and more vegan restaurants opening around the world and even in the Valley likeThe Loving Hut , Green in Tempe, and Fresh Mint in Scottsdale. A recently study found that the population of vegans in the U.S. has doubled since 2009 and represents 2% of the U.S.  Vegetarians represent 10% but approximately 50% of people say they often eat vegetarian.  Despite the increasing interest in a vegan lifestyle, however, there still exist many questions about what it is and why it’s becoming a lifestyle of choice for so many. 

Wikipedia defines ‘veganism’ as “the practice of eliminating the use by human beings of non-human animal products.  Ethical vegans reject the commodity status of animals and the use of animal products for any purpose, while dietary vegans orstrict vegetarians eliminate them from their diet only.”

People become vegan for a variety of reasons.  Many change their lifestyles when they learn of the shocking cruelty to factory farmed agricultural animals in the meat and dairy industries.  Others remove meat and dairy from their diets because of the environmental damage perpetrated by factory farms.  Still others learn of the health benefits of a plant-based diet and make the switch for personal health concerns. 

The China Study by Dr. T. Campbell is a great place to learn the science behind the benefits of a plant-based diet, and Farm Sanctuary: Changing Hearts and Minds About Animals and Food by Gene Bauer sheds light on the plight of agricultural animals in the factory farm system.  For those of you movie lovers interested to learn more about the health implications of a vegan diet, the documentary film, “Forks Over Knives” can be ordered online and is a great primer.  

As more people become familiar with veganism, more restaurants and stores will pop up to support them.  And as a result, veganism will start to become less of an unusual lifestyle choice and more mainstream.

So you're thinking of going vegan: Ten tips for greater success

The average American’s eating habits are concentrated around animal products, so the thought of giving them up can be daunting, despite all the compelling reasons to do so.  Fear not!  Here are ten tips I've found that can make your transition easier and more enjoyable.


1.     Do your research.  Going vegan is a hot topic in the book world currently, and reading up on the subject before taking the plunge will help you better prepare. Veganist by Kathy Freston and Living Vegan for Dummies by Alexandra Jamieson are two great starter books. You can also find lots of information in the magazine Veg News and on Twitter.  Kathy Freston also has a new book out called The Lean that is built to help you transition.
2.     Learn to read labels.  Visit your local grocery store and look at labels.  Learn which items have hidden animal products and which ingredients to avoid.  Sprouts, with many locations in the West Valley of Phoenix, is great for vegan shopping as is Whole Foods.  Check out theTwilight Farmer’s Market in Glendale too for some fresh items and tastings.
3.     Experiment.  Sample foods that you may not eat often (if ever) and learn what you like. There are many excellent vegan recipes in the publications above along with many other sources.  Creating a list of foods and recipes that you enjoy will better prepare you to become vegan.
4.     Transition your pantry slowly.  Don’t buy all new foods at once because you won’t like them all or use them equally.  They will take up space and cost you money.  Try out a few recipes at a time and then go back for more.  You’ll quickly get used to your new shopping habits.
5.     Find some vegan options when dining out.  Learn what vegan options exist at your favorite restaurants and investigate vegan establishments.  The Loving Hut is a great, inexpensive vegan option in Phoenix, and there are many others everywhere. Check www.happycow.net or www.vegguide.org. 
6.     Socialize with other vegans.  Find vegan groups from whom you can learn and get best practices.  VegPhoenix has a 1,200 member group that meets often.  Consider attending one of their events or communicate with members via the web.
7.     Start slowly.  Whether you’re vegetarian already or still eating meat, changing to a vegan diet has a big impact on your body.  While the benefits are evident, you may experience short-term fatigue, headaches and digestive distress if you quit cold-Tofurkey (this happened to me).  Your body needs time to detox from the animal products you’ve been eating for years.  Consider making a small change each week.  For example, you may decide to give up chicken the first week, eggs the second week, and so on.
8.     Give yourself permission to make mistakes.  You are new at this.  It won’t be all smooth sailing.  Maybe you didn’t realize your favorite cookies contained casein.  Don’t beat yourself up about it.  You are doing a wonderful thing for yourself, the animals and the environment by becoming vegan.  Every mistake is a chance to learn so that you can do it differently next time.
9.     Share with friends and family.  The degree of sharing will vary from person to person. Some people want to shout from the rooftops and others don’t want to talk about their decision at all.  Try to gain support from those to whom you are closest.  The rest is up to you.
10.  Stay committed.  Remember why you decided to become vegan and celebrate how healthy you feel when you put whole foods in your body.  Don’t forget the impact you are having on the animals and the environment.  And you may not realize it, but you are raising the consciousness of others just by choosing to be vegan.  

 I wish you the best in your journey! 

Lessons from The Lorax

"Unless someone like you cares a whole awful lot, nothing is going to get better.  It's not" - The Lorax


My son and I went to see The Lorax last night.  He went somewhat reluctantly because, as an 8 year-old boy, he felt Dr. Seuss movies were for little kids.  I thought he would probably end up enjoying it (we saw it in 3D, after all) but secretly I was the one who really wanted to see it.  I had heard of the book, but wasn't familiar with the story and had heard it had a nice eco-friendly message so I was curious.


We both ended up laughing and loving it.  And today I went out and bought the book to better understand how much artistic license was taken to bring it to the big screen.  There were things that were added and changed, but the eco-responsible message was consistent in both.  Here are the key lessons The Lorax teaches us:

• When you see something beautiful in nature, a human touch really can't make it any better.  The Once-ler saw a beautiful valley of Truffala trees and decided that's where he should set up his business.  Needless to say, he completely destroyed the ecosystem.  
• Nothing clouds our better judgement or inner conscience as much as greed. In the movie, the Once-ler started out friendly with The Lorax and promised he wouldn't cut down any additional trees.  That was until he saw the dollar signs.  "And I biggered my money, which everyone needs."
• Eventually, because of our exploitation, the earth's natural resources will run dry.  The Once-ler cut down all the Truffala trees and put himself out of business.  The same is true of oil, natural gas, and our own degradation of the rainforest.
• Nothing will change UNLESS those of us who care stand up to the ignorance, apathy and greed.  If you're reading this blog, you probably already understand that.

Plant your own Truffala tree and watch it grow.