What the Health

There’s a scene in the documentaryWhat the Health that has stuck with me in the year or so since I watched it. Filmmaker Kip Anderson is interviewing Dr. Robert Ratner, the chief scientific and medical office of American Dietetic Association about the rise in diabetes in the U.S. Dr. Ratner explains that diet and exercise are to blame. But when Kip asks which diet in particular causes it, Dr. Ratner doesn’t have an answer. When Kip asks about studies that show a plant-based diet can both prevent and reverse diet, Dr. Ratner gets defensive and—for lack of a better word—freaks out. He ends the interview on the spot.

The encounter with Dr. Ratner isn’t the only strange behavior Kip Anderson and his film partner Keegan Kuhn encounter while working on What the Health. But fortunately, they do meet plenty of doctors who are willing to discuss the health benefits of a plant-based diet.

What the Health, the Book

Their new book, which is aptly titled What the Health, is a companion piece to the film. It chronicles their exploration of our broken about our industrial food, medical, and pharmaceutical systems. It also delves into the benefits of a whole-foods, plant-based diet, as well.

I have many books that cover the health benefits of a whole-foods, plant-based diet. What makes this one different is that it’s chock-full of knowledge from multiple sources. Kip and Keegan interviewed lots of experts, include Dr. Michael Greger, Dr. Joel Kahn, Dr. Michael Klapper, Dr. Milton Mills, and many, many others.

In What the Health, the health issues that arise from eating meat, eggs, and dairy products are discussed, and their rolls in the development of diseases such as diabetes and cancer are explained. The roll genetics plays in disease is explored, dietary myths are busted, and a few secrets are spilled.

Recipes

Because this book, or perhaps the film, might inspire you to go vegan, 50 plant-based recipes are included to help start your journey. These are simple dishes to help with your transition, and they include breakfast, lunch, dinner, dessert, and drinks. Nothing is too “weird” or foreign, as they’re all healthy vegan versions of old favorites. You’ll find recipes for such delicious dishes as Creamy Mac, Burrito Bowls, Stuffed Bell Peppers, and Mom’s Ultimate Vegan Chili.

If you’ve resolved to adopt a plant-based diet or eat healthier in 2019, What the Health is the book for you!

Winter Lentil and Pomegranate Salad

 

Save Print

Author: Kip Andersen and Keegan Kuhn with Eunice Wong

Yield: 4-5 servings

Ingredients

• 8 cups chopped romaine lettuce
• 6 to 8 tangerines, peeled and chopped
• 2 small avocados, peeled, pitted, and chopped
• 1 cup pomegranate arils (see Tip)
• 1½ to 2 cups cooked lentils or one 16-oz can cannellini beans, drained and rinsed
• ½ cup chopped pecans

Tangy Mustard Dressing

• ½ cup cashews
• ½ cup water
• 1 tsp apple cider vinegar
• 2 tsp spicy brown mustard
• ⅛ tsp salt
• ⅛ tsp pepper

Instructions

For the Tangy Mustard Dressing

1. Combine all the ingredients in a high-speed blender until the desired consistency is reached. You may need to add more water to thin it to your preference.

For the Salad

1. In a large bowl, combine the lettuce, tangerines, avocados, pomegranate arils, lentils, and pecans. Drizzle with the dressing to taste.
2. Serve, and enjoy!

Tip: You can sometimes find pomegranate arils and cooked lentils in the refrigerated produce section of your grocery store. Trader Joe’s in particular often carries both.

Notes

Trom What the Health by Kip Andersen and Keegan Kuhn with Eunice Wong (BenBella Books, 2018)

3.5.3226

The post Winter Lentil and Pomegranate Salad from What the Health appeared first on Chic Vegan.

I’ve had a lot of people tell me that they’ve switched to a plant-based diet or have decided to go vegan. Since it’s a new way of cooking, starting off can be a little difficult. Even armed with a shelf full of vegan cookbooks, mealtime can be a little tricky, as some of the ingredients can be foreign. Once you get familiar with these items, cooking can be a breeze though.

While I make weekly shopping trips to pick up fresh fruits and vegetables, tofu, tempeh, and seitan, there are certain items I keep stocked in my pantry at all times. I like to keep essentials on hand, as I use them often – sometimes even daily. Having them in the kitchen at the ready makes cooking and meal planning super easy. In addition to spices, herbs, and teas, these are the 10 items in my vegan pantry that I use the most.

My Top 10 Vegan Pantry Essentials

Beans– Beans are extremely nutrient dense, and they’re incredibly versatile, too. They’re great in tacos, pasta dishes, soups, and salads. They can be mashed up and made into burgers or pureed and turned into dips. I like to buy dried beans and cook them myself, either in the slow cooker in the Instant Pot, but I also keep cans of beans on hand for those times when I want something quick. I usually have chickpeas, black beans, cannellinis, and pinto beans in my pantry.

Whole Grains– Like beans, whole grains are also loaded with nutrients. They contain fiber, vitamins, and minerals. They also provide the body with sustained and high-quality energy, and they help regulate blood sugar. I love having quinoa for breakfast and rice with dinner, but I also have less popular grains such amaranth and millet on hand as well.

Nutritional Yeast– Known affectionately as “nooch” in vegan circles, nutritional yeast is deactivated yeast that has a nutty, cheesy taste. It contains protein, vitamins, and minerals, and it’s a good source for vitamin B12. My cats go bonkers for it, as do most of my vegan friends. I use it to make cheese sauce, and I sprinkle it on pasta, popcorn, avocado toast, tofu scramble, and about a million other things.

Chia, Hemp, and Flax Seeds– Most people think of those little terra cotta lambs when they think of chia, but it’s not just for novelty Christmas gifts. While you certainly can sprout them, chia seeds are so packed with nutrients that it’s worthwhile to throw them into smoothies or add them to oatmeal. They’re loaded with fiber, protein, omega-3 fatty acids, and calcium, among other things. They turn gelatinous when wet, so they’re often used as an egg replacer or to make pudding. Flax and hemp seeds are also full of nutrients like fiber, protein, omega-3 fatty acids. It can be a little difficult for our bodies to break down whole flax seeds, so it’s best to grind them before using. Store them in the fridge, as they can go bad pretty quickly. Contrary to what you might hear from late-night comedians, hemp will not get you high. I sprinkle them on my avocado toast, add them to smoothies, and grind them together with nutritional yeast to make dairy-free parmesan.

Raw Cashews – Raw cashews aren’t raw, because the nuts need to be processed with heat in order to remove them from their toxic shells. So what we call raw cashews are actually nuts that haven’t been roasted and salted. Raw cashews are amazing in that they can easily take the place of dairy products by simply blending them with water. If you have a high-powered blender, you don’t need to soak them. If you don’t have a fancy blender, soak them in water for at least two hours before using them in a recipe.

Nut Butters – I always have a few open jars of nut butter in the fridge as well as a few on standby in the pantry. I like to have them on toast for breakfast and with apples as an afternoon snack. And I make my beloved Spicy Peanut Sauce often as part of dinner. In addition to peanut butter, I also love cashew butter and almond butter, and I like to buy mixes, such as Nutzo, too. When buying nut butters, go for the natural kind that’s made with just nuts and mix them yourself when you get home.

Tahini – Tahini is just simply sesame paste. It’s kind of bitter on its own, but once it’s mixed with lemon juice and garlic, something magical happens. I use it often in salad dressings and on sandwiches and I go through jars of it quickly.

Tamari – Tamari is a Japanese variety of soy sauce that’s usually gluten-free. (Always check the labels if you have a food sensitivity!) It typically has a darker color and richer flavor than Chinese varieties of soy sauce, and it’s less salty. I prefer to use it when cooking. I will sometimes use Bragg Liquid Aminos or coconut aminos in place of tamari when cooking.

Non-Dairy Milk – Non-dairy milks can be used in everything from cereals and porridges to sauces and dips. Sometimes I make my own, but often I just buy containers and store them in the pantry. When I first went vegan, soy milk and rice milk were the popular options, but now there are so many more options available, including oat milk, hemp milk, flax milk, and macadamia milk. Almond and coconut milk are my favorites.

Apple Cider Vinegar – I use apple cider vinegar all the time, in salad dressings, stir-fries, and even in drinks. It has many health benefits, and it can help with everything from digestion to cold and flu prevention. When buying apple cider vinegar, I suggest looking for the raw, organic, unfiltered variety. My favorite brand is Bragg.

What are your vegan pantry essentials?

Reprinted with permission from Dianne’s Vegan Kitchen.

The post My Top 10 Vegan Pantry Essentials appeared first on Chic Vegan.

When I went vegetarian in the early 90s, I decided to try them out of curiosity and I discovered that I really liked them. My mom would smell them cooking and ask to try them. I once heard her tell someone that she didn’t like mushrooms unless I cooked them, and I had to explain to her that I wasn’t doing anything special, and that I suspected what she actually didn’t like were the kind from a can, but I don’t think she listened.

These days, mushrooms are a mainstay in my diet and I eat them several times a week. And with good reason – not only do they have umami, which is a flavor that a lot of vegetables are lacking, but they are also packed full of nutrients. There are thousands of varieties of mushrooms, but only about 100 have been studied for their health benefits. Because they have tough cell walls, they should be cooked before eating. Heating them before eating will health release the vitamins and minerals they contain.

Here Are 10 Reasons To Love Mushrooms:

1. They’ll Keep You Regular – They are full of fiber, which is crucial for keeping the bowls regular and for flushing toxins out of the body.
2. They Can Lower Blood Sugar – The high fiber content of mushrooms, along with their natural insulin and enzymes, have been shown to help improve blood sugar levels in diabetics.
3. They’re Good for Heart Health – The fiber, potassium, and vitamin C in mushrooms are all good for the heart. These nutrients work together to regulate blood pressure and lower cholesterol.
4. They Can Help with Weight Management – Another benefit to the high fiber content of mushrooms is that the body will feel satiated longer, resulting in less of an appetite. 
5. They’ll Give Your Immune System a Boost – They contain beta-glucan, which can protect against colds, the flu, and other viruses. They also contain selenium, which can boost the body’s production of killer T-cells. Shiitake, portobello, oyster and reishi mushrooms contain lentinan, which can help stimulate the immune system. 
6. They’re Known to Fight Cancer – The immune boosting compounds in mushrooms are known to fight cancer cells and prevent tumors from forming. Studies have shown that eating mushrooms on a regular can decreased the risk of breast, stomach, bladder and colon cancers. White buttons in particular have been shown to significantly suppress breast cancer growth.
7. They’re Full of Antioxidants – Antioxidants are substances that fight free radicals in the body, and mushrooms are loaded with them!
8. They Can Speed Up the Metabolism – They are chock-full of B vitamins, which help the body turn food into fuel. They can also help the body metabolize fats and proteins. 
9. They Contain Vitamin D – They are the only vegetable that contains vitamin D. Just like humans, they produce vitamin D when exposed to sunlight. Vitamin D is crucial for calcium absorption and immune function, among other things.
10. They’re Delicious – They are also a good source of umami, which is known as the fifth taste. Umami often described as the savory or meaty ‘mouth-filling’ taste, which a lot of foods in the plant world are missing.

What are you favorite ways to cook mushrooms?

The post 10 Reasons to Love Mushrooms appeared first on Chic Vegan.

10 Health Benefits of Chocolate

1. Nutrient Dense – High quality dark chocolate is rich in omega 3 fatty acids, fiber, protein, iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium, as well as other trace minerals.
2. Great Source of Antioxidants – Dark chocolate is loaded with antioxidants, such as polyphenols, flavanols, catechins. One study showed that cocao and dark chocolate contained more antioxidants than any other fruit.
3. Balances Cholesterol Levels – Studies have shown that the powerful antioxidants in dark chocolate can raise HLD levels (“good cholesterol”) and lower LDL levels (“bad cholesterol”).
4. Lowers Blood Pressure – The flavanols in dark chocolate can stimulate the lining of arteries to produce nitric oxide, which send signals to the arteries to relax. When the arteries are relaxed, blood flows easier and blood pressure is reduced.
5. It’s Good for the Heart – Several long-term observational studies have shown drastic improvements in heart health in those that eat chocolate on a regular basis. Balanced cholesterol levels and a lower blood pressure are obviously good for the heart. Chocolate is also known to lowered the risk of having calcified plaque in the arteries.
6. It Protects the Skin from the Sun – The high levels of flavonoids in chocolate are known to protect against sun-induced damage, improve blood flow to the skin, and increase skin density and hydration
7. May Improve Brain Function – The high amount of flavanol in cocoa boosts blood flow to the brain, which improves performance and alertness. It’s also been shown to significantly improve cognitive function in the elderly.
8. Improves Feelings of Wellbeing – Chocolate contains tryptophan, which is a building block for the feel-good hormone serotonin. It also contains phenethylamine, which is a stimulant that’s released in the brain when we fall in love.
9. Weight Loss – This may sound counterintuitive, but a little dark chocolate in your diet might be helpful to your waistline. Studies have found that dark chocolate is rather filling, cutting down on cravings for sweet, salty, and fatty foods.
10. Stress Reduction – A Swiss study found that when people suffering from anxiety ate an ounce and a half of dark chocolate every day for two weeks, their stress hormone levels were significantly reduced and the metabolic effects of stress were diminished.

The health benefits of chocolate don’t mean that you should be eating large quantities of it though, as it is relatively high in calories. A little bit of chocolate a day goes a long way.

If you want to learn more about chocolate, I suggest reading Vegan Chocolate by Fran Costigan, Superfoods for Life: Cacao by Matt Ruscigano with Joshua Ploeg, and Naked Chocolate by David Wolfe.

The post 10 Reasons to Eat More Chocolate appeared first on Chic Vegan.

What you might be at a loss for when it comes to turmeric is what to do with it.  Sure, you can make curry every single day of your life, but that is going to get old really fast.  Plus, there are tons of other ways to use turmeric.  Now before you tell me that you don’t like the taste of turmeric, give me a minute.  Yes, turmeric has a very pungent taste that takes some getting used to BUT there are ways to get all of its health benefits without feeling like you’re gnawing on raw turmeric.  Unless that’s your thing then don’t let me stop you.

Before I get to the turmeric ideas, let’s have a little refresher on why turmeric is the wonder spice.  Turmeric’s botanical name is Curcuma Longa and is actually a part of the ginger family.  The part we consume is the root and it looks a little like ginger root.  The bright orange hue is what gives many Indian dishes (and yellow mustard for that matter) it’s yellow color and it has a distinct earthy flavor.

The benefits of turmeric are numerous and researchers are STILL finding out all the benefits it can offer.  Its biggest use is as an anti-inflammatory, but it has also shown promise preventing things like cancer and Alzheimer’s Disease.  It can also help people who have digestive issues like Crohn’s disease, IBS, and ulcerative colitis.  Oh, and it’s good for your heart.  Like I said lots and lots of benefits.

Now for the tasty stuff!  A little caveat, when you’re using turmeric you need to also use black pepper (as little as 1/4 tsp will work) and some kind of fat (like coconut or olive oil) to properly absorb and use the compounds found in the spice.

Golden Milk

This is my absolute favorite way to use turmeric and perfect for a cold winter night.  Lately, I’ve been blending 2 cups of unsweetened coconut flakes, 3.5 cups of water, and 2-3 turmeric roots.  I strain it through a nut milk bag and store it in a pitcher in my fridge.  When I want a little golden milk, I heat up 1 cup of the milk with 1 tsp of maple syrup, 1 tsp of cinnamon, and 1/4 tsp black pepper.  The coconut acts as my fat and creates a nice thick milk that is delicious!

Baked Goods

All those turmeric coconut shreds we strained to make our golden milk?  Save those!  Spread them out on a baking sheet and let them dry out in your oven on the lowest setting.  Once they’re dried you can sprinkle them into cookies, bread, or anything else you’re baking up.  You won’t taste the flavor but you’ll get the benefits!

Roasted Vegetables

I love roasted vegetables, especially during the winter and I’ve gotten used to throwing a little turmeric into my seasoning.  My favorite is broccoli with garlic powder, turmeric, salt, and pepper.  Toss everything with a little olive oil, roast and 400 for 20-ish minutes, and enjoy!

Sauces & Dips

A little sprinkle of turmeric in things like tomato sauce, pizza sauce, hummus, or any other dip or sauce can add big benefits without a ton of taste.  You can even add it to salad dressings or sprinkle it right on top of your salad.

Smoothies

If you really can’t stand the taste of turmeric, try adding a little to your smoothie.  Sprinkle a little in with a bit of black pepper and blend it up.  As long as you have a fat like a nut butter or an avocado, you’ll still reap the benefits without the taste.

The post 5 Ways To Use Turmeric appeared first on Chic Vegan.

While there are a few supplements that I do take myself and recommend to my health coaching clients, vegans do not need to take fistfuls of pills to stay healthy. In fact I worry a little bit more about the nutrient intake of people who eat a diet that consists mainly of meat, cheese and bread than I do about my fellow vegans. Plant foods are full of vitamins, minerals, antioxidants and phytochemicals, so a diet full of vegetables, fruits, whole grains, beans, nuts, and seeds provides us with most of what our bodies need to be healthy. The key is to make sure you eat plenty of veggies (especially those green leafies), and eat a wide variety of foods. Chowing down on kale is great, but mix things up and try collard greens, bok choy and swiss chard.

So what supplements should we take? Here’s what I recommend:

Vitamin B12 – B12 is the one vitamin that vegans should supplement. B12 is kind of a strange nutrient, because it’s not really sourced from either plants or animals. B12 is the byproduct of bacteria. That’s right folks, it’s bacteria poop. B12 is found in soil, and since animals don’t live in the most sanitary of conditions, they ingest it when they eat. It’s thought humans’ need for B12 was genetic mutation because it was constantly in the food supply of early humans, who also didn’t live in the most sanitary of conditions.

B12 Stores in body for years and takes a long time for deficiency to show up, but once the deficiency is there, it’s there. A B12 deficiency can lead to pernicious anemia, a neurological disorder, which has no cure. Symptoms of a deficiency can include brain fog, low blood pressure, rapid heart rate, pale skin, shortness of breath, and numbness in fingers and toes. It’s not just vegans who need to supplement Vitamin B12 though – anyone over the age of 50 should take it regardless of their diet because absorption becomes more difficult as we age. Certain medications also interfere with B12 absorption, so it’s always good to research what you’re taking have your blood levels checked.

Vitamin D – Okay, it’s not really just vegans who need to supplement Vitamin D – it’s pretty much everyone. Like B12, Vitamin D is also a strange nutrient and it doesn’t come from food. It’s actually a hormone that is produced in the body after exposure to ultraviolet, natural sunlight. It’s needed for calcium absorption and building strong bones. Recent studies have also shown that vitamin D may help prevent certain types of cancer (especially breast and prostate), heart disease, strokes, autoimmune disorders & diabetes.

So if Vitamin D doesn’t come from food, how do we get it? About 15 to 20 minutes of direct sun exposure without sunscreen is enough for most people. The paler you are, the less sun exposure you need. However, in New Jersey and most of the northern half of the country, because of the where the sun is in the sky, it is impossible to get the proper ultraviolet rays in Autumn and Winter so supplementation is necessary. Most Americans are vitamin D deficient, so I usually recommend that all of my health coaching clients supplement it, not just vegans. The USDA recently raised their recommended dosage from is 400ius to 600, but for most people that still might not be enough. I usually suggest somewhere between 1,000 and 2,000, but it’s best to have your blood tested and to talk to your doctor about it before you raise your intake. By the way, Vitamin D2 is vegan and most forms of D3 aren’t.

Omega 3 Fatty Acids – Omega 3 fatty acids are what people take fish oil for, and like Vitamins D and B12, most Americans aren’t getting enough of it – not just vegans. Omega 3 fatty acids are important for body tissue functions, brain functions and a healthy immune system. Studies show that it helps to prevent cellular aging. It helps fight inflammation in the body and can help prevent heart disease, strokes, atherosclerosis, joint pain, menstrual problems, inflammatory conditions in the body. (Anything ending with “itis” such as colitis, arthritis, etc. is an inflammatory condition.) Deficiencies include skin problems, kidney and liver function problems, decreased immune system functions, and depression

So if you’re not eating fish or taking fish oil, where can you find omega 3 fatty acids? Good vegetarian sources are flax, chia, hemp, walnuts, soy beans & DHA supplements. DHA supplements are made from algae oil, and algae is actually where the fish get their “oil” from, so it makes sense to skip the middle man and get it directly from the source.

Everything Else – What about all of the other vitamins, minerals, and nutrients we need? Like I said, it’s possible to get just about everything we need from veggies, fruits, whole grains (and despite what the people who make those commercials would like you to believe, sugary flakes and cereal hoops are not whole grains), beans, nuts and seeds. While I know other people in the nutrition world might disagree with me, I believe in taking a good-quality multivitamin as kind of a backup for days when I might be eating a little less than healthfully.

Talk with your doctor and get your blood levels tested before starting any new supplements.

The post Do Vegans Need to Take a Lot of Supplements? appeared first on Chic Vegan.

I know how amazing and vibrant food can make you feel. But I did not always know this. Growing up in a typical working class British family food had one main purpose – to stop hunger. The solution to that problem had neither time nor money on its side – both were in short supply. Food had to be cheap, quick and filling. My folks, like many people, trusted the food companies and supermarkets to sell them food that was healthy. They didn’t question what was on the shelves and what it did to your body. Pain and ailments were something the doctor, not your diet, solved.

Searing stomach pain, an aching back and low mood were a constant in my first 30 years of life. This was something the doctors couldn’t solve. IBS is an elusive and mysterious problem, certainly elusive to the tablets and powders prescribed which did zero to help alleviate the condition. When I came to a particularly traumatic time in my life I could not endure this physical pain alongside the emotional pain that my ‘divine event’ had thrust upon me. I had reached my limit.

I researched possible dietary causes and in one fell swoop eliminated caffeine, sugar and grains. Slowly I reintroduced them and discovered a high intolerance to most grains. Since that time I have been on a journey to discover exactly how amazing food could make me feel. My reasoning was this – if it had the ability to make me feel sick and tired and emotional it could also do the opposite and make me feel energised and positive and vibrant.

The choice to be vegan and to consume only animal-free food and products is a beautiful compassionate thing. 21 years ago the realities of farming were made clear to me, making veganism the logical lifestyle for me and my beliefs. Compassion for others is the right thing to do, but that compassion should also be given to our own selves and our own bodies. Compassion is not a finite resource. No. It grows. It blooms and blossoms. From the compassion you create, more and more compassion is created within you.

The food that I create supports my hectic work schedule, often 16 hours a day, 7 days a week. I’m not complaining – I love my life and my work. I know that in order for me to be pushing vegan food forward, promoting veganism and creating always more and more recipes, content and connections I need a healthy diet to support that. There is no brain/body divide. What you put into your mouth affects your mind. The gut and emotions are firmly linked.

Knowledge of nutrition is increasing each year but many people are confused by conflicting statements in the media. We need to arm ourselves with knowledge so that we can choose the food which will power our bodies enabling us to live epic lives. The information is out there but it isn’t served to you on a plate (pun intended). You have to spend time searching, investigating, reading, learning who to trust and who not to trust. I promise you it will be worth it. This process has enabled me to eat pain-free and to have a vitality I never thought possible.

The recipes I share are entirely compassionate for animals, for the planet and for you.

The post Vegan Chef Day found health and happiness and wants to show you how appeared first on Chic Vegan.

After I’ve explained to people what vegans eat and that I do indeed consume plenty of protein, conversation can sometimes turn towards the topic of calcium. If I’m not drinking milk or eating cheese, I’ve probably bought myself a one-way ticket to osteoporosisville, right? Wrong! The idea that calcium can only be found in dairy products is a common myth here in the U.S. – one that’s probably been fueled by all of those pesky white moustache ads that have become so pervasive in our pop culture. Studies have shown that cultures that don’t consume very much dairy have fewer occurrences of osteoporosis and hip fractures than those who consume mass quantities of it. A 12 year U.S. study conducted by Harvard looked at the milk intake of 78,000 women. Those who drank milk three times a day actually broke more bones than women who rarely drank any. That doesn’t mean that people on a vegan diet don’t need to worry about their calcium intake at all, because we need just as much as everyone else, it just means that it’s not coming from a glass of thick, white liquid.

First we have to think about where calcium comes from. If it comes from the food we consume, where does the cow get it? Is she drinking cows’ milk too? No, cows stop drinking mother’s milk when they’re about a year old. Cows, when living the way nature intended them to, primarily eat grass. Now I’m not saying you should run outside, mow your lawn, and then sit down to a heaping plate of grass clippings, but rather turn something similar that can easily be found at the grocery store: leafy greens.

The most nutritious sources for calcium are greens such as kale, broccoli, Brussels sprouts, collards, mustard greens and Swiss chard. They’re also packed with lost of other nutrients too. Why? Because minerals are actually found in soil. Greens pull minerals in through their roots and then disseminate them through their leaves. Beans are also loaded with calcium, as are foods like tofu, sesame seeds and sweet potatoes. The Recommended Dietary Allowances for calcium for adults is between 1,000 and 1,200 mg, and a cup of collard greens has about 350 mgs – or one third of the recommended amount. One cup of calcium-set tofu has about 500 mgs, 10 dried figs contains around 270 mgs and an English muffin has about 92 mgs of calcium, so you can see how it can quickly add up after a day of eating.

The tricky part isn’t really getting the calcium into the body, it’s holding on to it. It’s important to exercise so that calcium has somewhere to go. Studies have shown that active people keep calcium in their bones, and that weight lifting can improve bone density. Adequate Vitamin D levels are also crucial, as it controls the body’s use of calcium. Most Americans are deficient in Vitamin D and don’t realize it. It’s a nutrient our bodies make from exposure to sunlight, and most of us need to supplement it. I always recommend that people get their blood tested for D and talk to their doctor about supplementing. Smoking, heavy salt intake and carbonated beverages can all cause calcium to be leached from our bones, so be careful with the salt shaker and opt for water instead of soda.

Another problem with cows’ milk is that it’s a common allergen, and if you have allergies, it will make things worse because it can cause the body to produce excess mucus. It’s also very common to be lactose intolerant. About 75% percent of the world’s population can’t properly digest lactose, which are the sugars found in milk. The reason is that humans are usually weaned off of mother’s milk around the age of 3, so the body’s production of lactase, the enzyme that breaks down lactose, starts to wane around the same time. Some believe that it was an accident of evolution that some humans began to continue to produce them into adulthood.

Humans are the only species that drink milk into adulthood, and we’re the only species who drink milk from other animals. The mother’s milk of any species is suited to the specific needs of her babies. The biochemical composition of cows’ milk is perfectly suited to turn a newborn calf into a very, very large cow in a year. It can cause things to grow in humans too, such as waistlines and tumors, as studies have shown that the intake of dairy products has been linked to certain cancers such as ovarian cancer and prostate cancer.

The one thing I hear over and over again is, “I could never be vegan because I could never give us cheese.” There’s a reason for that. Mother’s milk contains certain chemicals that act as opiates in the brain of the their babies. This creates the mother-baby bond, and it keeps babies from straying too far from their mothers in the wild. Humans barely notice it when drinking a glass of milk, but it’s very present in cheese. The chemicals are known as casomorphins, and it’s not an accident that word “morphine” is in there. Just as mother’s milk as an opioid affect on the brain of the baby, cheese can act like a drug in humans. Cheese addiction is a very real thing.

So there you have everything you always wanted to know about calcium and dairy products but were afraid to ask! And before you ask me about goats’ milk, I must ask you – are you a baby goat?

The post Got (Vegan) Calcium? appeared first on Chic Vegan.

Many of us pride ourselves to be “as healthy as it gets.” We strive to eat a rainbow of fruits and vegetables, take needed vitamins and minerals supplements, do our best to sleep enough, and even practice daily meditation and other spiritual practices. We believe that “doing it all by the book” is a free ticket to optimum health wonderland (while the world around us gets sicker and sicker). I know I used to.

One day, a non-vegan friend told me about all the benefits she was getting from that fantastic detox she was on. A very condescending part of me thought “Well, I certainly don’t need that”, but as she was going through all the symptoms that lead her to starting that cleanse, there was no way I could ignore mine anymore. My vegan body had been begging me for months for some TLC and I wouldn’t pay attention. And chances are – your body has, too.

The process of detoxing consists in eliminating, transforming, and neutralizing toxins in the body, as well as ridding it of excess mucus and congestion though nutrition and mind/body/spirit connection practices. Our bodies are constantly exposed to stress, toxic exposure and to other (past or frequent) sources of contamination (food, air, water, electromagnetic radiation, prescription drugs, etc.). In the business of our everyday life, it is crucial to reward your body with the nutritive purification that it needs and allow yourself to feel more energized, environmentally and inwardly attuned, get a clearer skin and lose a few extra pounds.

Following are 9 signals your body is desperately sending “Mayday Mayday! Detox me NOW!” messages your way.

1. Digestive problems
Gas, bloating, acid reflux and heartburn may be linked to an unhealthy digestive tract. Healthy gut bacteria are not only important for how you digest food, they also play an important role in immunity and overall body functions.

2. Sluggishness, fatigue and insomnia
If feeling tired, having trouble sleeping (especially between 3-4 am), waking up not fully rested and having a hard time keeping your eyes open after 4pm is part your everyday routine, hit the reset button and regain the energy your body needs to go through the day.

3. Weight gain and trouble losing weight
A toxic overload (from alcohol, drugs, pesticides, preservatives and processed –even vegan, yes- junk food and other synthetic chemicals) can cause the body store fat cells (leading to weight gain and/or cellulite) and disrupt weight regulation, making it harder for you to lose those extra pounds.

4. Brain fog
You are unable to focus, your workdays are less and less productive and the simplest problems require a lot more energy than usual to solve. If restoring your brain’s ability to focus and concentrate is what you want, detoxing can help.

5. Constipation (one bowel movement a day or less)
Chronic constipation is a sign that should never be taken lightly. If your digestive system isn’t at its best, it could be your body telling you that it needs a cleansing. Waste in your bowels and colon take years to accumulate, an effective cleanse will improve your digestive health and clear your gastrointestinal tract of any stored up matter, enabling your body to function and absorb nutrients properly.

6. Unpleasant body odor
Bad breath, white or yellow-coated tongue, smelly armpits and strong body odors can be the sign that your body is working hard to get rid of its excess of toxins.

7. Acne/skin Problems
Skin is the largest organ in our body. Breakouts and other skin issues are a red flag that your body may be loaded with toxins and needs a deeper cleansing.

8. Congestion/frequent colds
If you are finding yourself with heavy mucus or a runny nose for no apparent reason, you may be dealing with a weakened immune system. If your body is too busy fighting against an excess of toxins, give it the strength and resources it needs to fight infection and prevent the growth of bacteria and viruses.

9. Mood swings and anxiety
An overly toxic body can lead to poor brain and liver function, affecting your mood and ability to handle stress.

If the answer is yes and believe detoxification could help you get back on track, make sure to consult with your doctor.

The post 9 signs your plant-powered body is begging you for a cleanse appeared first on Chic Vegan.

Here are 6 reasons why you should reduce or eliminate oils from your diet:

1) Calories – oil has 120kcal and 14g of fat per each tablespoon -> the same of 20g of nuts or seeds, which are much richer in protein and minerals. Eliminating or reducing oil to a tablespoon per day you will easily lose weight, because oil doesn’t satiates you but it has a lot of calories!

2) Omega-3 / omega / 6 ratio – oils often contain a lot of omega-6 but little omega-3 fatty acids. In our diet we tend to not getting enough omega-3, whose ratio with omega-6 fatty acids should be about 1: 3.

3) Rancidity – oils are very susceptible to oxidation and is difficult to understand if they are rancid or not. The consumption of rancid products causes oxidation in your body, which could lead to the development of disease.

4) Oil is a refined product – is pure a fat without all the fiber and the nutrients of the whole food, it doesn’t even really fill your gut!

5) Toxicity – at high temperatures fatty acids may release harmful substances, including carcinogens such as acroelin.

6) Hyperglicemia and resistance to insulin – the combination of fat with carbohydrates (for example the oil you add to the sauce for your pasta or in the salad you eat as a side dish) creates insulin resistance: fat interacts with the sugar molecules so that much more insulin is needed to carry them to the cells. The more fat molecules there are in your bloodstream the more insuline our pancreas is forced to produce, but insulin is an inflammatory hormone if in excess: in the long run this can lead to cronic diseases such as type 2 diabetes and hiperglicemia.

Cooking without oil is not difficult, just add to your pan a tablespoon of water and keep an eye on it so that it doesn’t get burned. Also making fat-free risotto is possible (recipe here). On my blog Easy Vegan there are a lot of oil-free recipes!

Get your healthy fats from avocado, nuts and seeds instead of oil and, if you really need oil for a particular recipe, use only a good quality, cold-pressed, olive oil or sesame oil (also for desserts!)

image credits

The post Why you should reduce or eliminate oils from your diet: 6 good reasons to get healthier appeared first on Chic Vegan.