Nuts and seeds were an important energy and nutrient source throughout history. Almonds and pistachio nuts are mentioned as far back as biblical times, and references to other nuts and seeds abound in the literature. Historians hypothesize that ancient societies (about 10,000 years ago) centered on the harvesting of nuts, which may then have fostered agriculture. Predictable growth (nuts grow on trees), long storage life (especially during winter), and generous nutrient profiles are all advantages of nuts to ancient cultures. Interestingly, ancient Romans gave sugared almonds as gifts at weddings, and this custom is still used today. Peanuts, which date back to about 800 B.C., much later joined the Apollo astronauts to the moon in 1969 (1).

Nuts and seeds are extremely nutrient-dense. They provide generous amounts of calories, fats, complex carbohydrates, protein, vitamins, minerals and fiber. Trace minerals like magnesium, zinc, selenium and copper are important but may be under-consumed in today’s largely processed Western diet, and even in some plant-based diets. Nuts and seeds are a reliable and delicious source of these essential nutrients. Plus, more than just a way to meet basic nutrient needs, nuts and seeds have been shown to protect against disease. Phytochemicals, bioactive compounds that help fight illness, in nuts and seeds include ellagic acid, flavonoids, phenolic compounds, luteolin, isoflavones and tocotrienols. Nuts also contain plant sterols, thought to help keep cholesterol levels in check and reduce cancer risk.

A detailed chart comparing nutrient values of nuts can be viewed at nuthealth.org/nutrition, followed by /nutrient1oz.html for a general nutrient comparison, /phytochemical.html for a list of known phytochemicals, and /orac.html for selected antioxidant values in nuts. A few nut nutrient notables: Brazil nuts are the highest food source of the essential mineral selenium. Cashews have more iron than other nuts. An ounce of pine nuts has more manganese than even the RDA. Sunflower seeds are the richest source of vitamin E. And pistachios are by far the best nut source of lutein, a phytochemical important for eye health. Eating a variety of nuts and seeds daily ensures that you’re getting a healthy balance of these and other important nutrients.

Guidelines and recommendations

It’s no longer a secret that nuts and seeds are healthful, but it’s a shame that these little nutritional gems got such a bad rap for so long (mostly because of their relatively high fat content). But even the U.S. government is jumping on the bandwagon and encouraging us to eat more. In 2003, the FDA approved a health claim for nuts and heart disease, which is a big deal: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.” Unfortunately, seeds don’t get as bright a spotlight as nuts, and they really deserve to.

Much to the chagrin of us vegans and vegetarians, the USDA continues to lump nuts and seeds in the same food group as meats, poultry and fish, reasoning that they are all good protein sources. In some ways, it is unfortunate that nuts and seeds appear to rank equally with animal flesh. Meat is known to damage health (not to mention other problems with meat), and nuts and seeds are known to protect health. And their origins could not be more opposite. But in other ways, referring to nuts and seeds as an equally acceptable protein source might be a good thing. Since plant foods are often viewed as inferior to animal foods, grouping peanut butter and steak together grants the assumption that these foods are, at least to an extent, interchangeable. After all, ounce per ounce, the protein content of nuts is comparable to meat.

A closer look at the USDA’s 2005 Dietary Guidelines and Food Guide Pyramid reveals that nuts and seeds are actually recommended along with fish for their healthy oils. In fact, the MyPyramid Web site states, “Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.” The site also states, “Some nuts and seeds (flax, walnuts) are excellent sources of essential fatty acids, and some (sunflower seeds, almonds, hazelnuts) are good sources of vitamin E.” If we could move this information out from under the muddle and make it more available to people, perhaps folks would consume more nuts and seeds and less animal flesh, benefiting overall health.

As vegans, we should follow not the UDSA or FDA nutrition guidelines, but the Vegetarian Pyramid and Vegetarian Food Guide that accompany the American Dietetic Association’s Position Paper on Vegetarian Diets. Here, nuts and seeds are part of the “Legumes, Nuts, and Other Protein Rich Foods” Group (five servings recommended). The Guide states, “Include two servings every day of foods that supply omega-3 fats. Foods rich in omega-3 fat are found in the legumes/nuts group and in the fats group. A serving is 1 teaspoon (5 mL) of flaxseed oil, 3 teaspoons (15 mL) of ground flaxseed or 1/4 cup (60 mL) walnuts. For the best balance of fats in your diet, olive and canola oils are the best choices for cooking.” Further, “Servings of nuts and seeds may be used in place of servings from the fats group.” (2)

How many servings of nuts and seeds should we aim for per day? This depends on the rest of your diet. The Vegetarian Food Guide recommends five servings of high-protein foods and two servings of fats, and nuts and seeds can fall into either group. A reasonable goal might be two total servings, adjusting the remaining servings of protein and fat. (A serving of nuts or seeds is 1 ounce, or 2 tablespoons of nut/seed butter.)

Health benefits of nuts

Most studies on the health effects of nuts and seeds show benefits related to cardiovascular (heart/blood) health, possibly because of their high ratio of unsaturated to saturated fat, their high fiber content, their antioxidant and phytochemical content, or perhaps how all of these factors work together in the body. This is big news, as cardiovascular disease is the number-one killer in the United Sates. And while the majority of studies focus on nuts, it is likely that the relationship of seed consumption to health are similar, due to the similar nutrient profile and origin of each.

Direct cross-cultural comparisons reveal that in countries where people eat a lot of nuts, the incidence of cardiovascular diseases is lower than in countries where people eat few nuts. Controlled studies show similar relationships; not only have nuts been shown to lower cholesterol levels, but to decrease risk of actual disease and death. In a study of more than 34,000 Seventh-Day Adventists, those who consumed nuts at least five times a week had half that rate of heart attack as those who rarely ate them, and those who ate nuts only once a week still had a 25 percent lower risk of heart disease than nut avoiders (3). Another study of 34,500 women showed that those who ate nuts were 40 percent as likely to die from heart disease as those who never ate nuts (4). More recently, the Nurses’ Health Study, involving over 86,000 women, reported a lower rate of heart disease among frequent nut consumers than for nut avoiders (5).

While dozens of studies have compared nut consumption to cardiovascular health outcomes, it is difficult to draw conclusions because of the different study designs, different nuts studied and different populations involved. In 2005, researchers compiled data from 23 studies (including studies on almond, peanut, pecan, walnut and macadamia consumption) and concluded that 1.5 to 3.5 servings of nuts per week, as part of a heart-healthy diet, significantly decreased total and LDL (bad) cholesterol levels (6). Since this summary was published, at least two studies suggest similar benefits for pistachios (7, 8). For heart health, it seems that you can’t go wrong with nuts.

Despite its reputation of a high-calorie and -fat snack, nuts and seeds may play an important role in weight loss and maintenance. How? Mostly, by curbing appetite. Nuts are thought to promote satiety, which can help reduce the consumption of other foods (9). Indeed, a recent review showed that frequent nut-eaters are no heavier than nut avoiders (10). A study of 65 people on a weight reduction program in 2003 compared a diet rich in almonds with one rich in complex carbohydrates. The almond group lost weight and maintained the weight loss at greater rates (11). Another study where participants were given 3 ounces of peanuts a day revealed that subjects tended to reduce intake from other sources during the day. They were satisfied, which led to balanced intake, promoting weight control and possibly weight loss (12).
Consuming nuts may play a role in diabetes prevention and glucose control. In a study conducted by the Harvard School of Public Health, it was suggested that nut consumption may lower the risk of Type 2 diabetes in women (13). Another recent study indicates that eating almonds may help avoid spikes in blood glucose after ingesting foods that are known to raise blood sugar levels (14). Nuts and seeds, in general, with their low glycemic index and excellent nutrient profile, are perfect as part of a diet designed to control existing diabetes.

What about cancer?

Studies specifically analyzing nut and seed consumption and cancer risk are rather scarce. However, we do know that certain components of nuts and seeds – namely fiber and certain phytochemicals and plant sterols – help reduce the risk of certain cancers. Furthermore, we now know that it’s not total fat, but the type of fat, that increases or reduces risk of breast and other cancers. Trans fats (found in processed foods and animal foods) and saturated fats (found in meats, poultry skin and full-fat dairy products) are the worst offenders. Nuts and seeds provide varying amounts of primarily unsaturated fats (75 to 80 percent), and thus are important in achieving optimal fatty acid status which, in turn, is important for a diet designed to reduce cancer risk.

Nuts and seeds in the vegetarian diet

In general, vegetarians and vegans tend to eat more nuts and seeds than nonvegetarians. This is not a recent or local phenomenon; cultures worldwide have used nuts as staples in plant-based cuisines for generations. In India, for example, peanuts and peanut oil are prominent parts of the vegetarian diet, and have been for thousands of years. For most modern vegetarians, nuts and seeds are not perceived as an occasional or snack food but a food consumed consistently as part of meals (15).

The many faces of nuts and seeds

You’ve undoubtedly noticed that nuts and seeds are available in dozens if not hundreds of varieties. What to choose? Roasted? Raw? Smoked? Blanched? Spiced? Dry roasted beats oil-roasted, if these are your only choices at the grocery store. However, head to the health food store because unadulterated raw nuts and seeds are the best option. Heating and processing of nuts and seeds destroy some of the protective nutrients, but on the plus side, such processing does help to preserve nuts and seeds (processed nuts can still spoil, however). So when buying raw nuts and seeds, seek a reliable and safe source, as poorly-handled raw nuts and seeds can be a source of bacterial contamination. If you buy flavored nuts, read labels because some nuts and seeds have added gelatin, used to ensure that spices stick (16). And smoked or candied nuts can contain added fats, sugars, salt, MSG and other additives. Again, read labels and rely primarily on raw nuts and seeds. Save treats like dark-chocolate covered almonds and sesame seed candy for special occasions.

Food allergy concerns

Of course, not everyone can tolerate nuts and seeds. Nut allergies are very common, and seed allergies are also becoming more prevalent, with sesame topping the list. Rates for both nut and seed allergies are rising, especially in children and young adults. Most folks who are allergic to one or more nut or seed can safely tolerate others. In severe cases, all nuts and/or seeds need to be avoided because of possible cross-contamination. For vegans who need to limit nut and seed consumption, beans and lentils are the best stand-in, with healthy amounts of leafy greens, canola oil and soy products for the missing omega 3s. Fortunately, flax seed allergy is relatively rare, and generally safe for those allergic to other nuts and seeds.

Incorporating nuts and seeds into a healthy plant-based diet

Who says the only way to enjoy nuts and seeds is by the handful? There are myriad creative ways to add nuts and seeds to your meals and snacks. And if you’re not in the crunching mood, just about all nuts and seeds can be made into a “butter” or spread, or ground into a powder. Add your favorite nuts and/or seeds (or their butters) to:

• Granola, dry cereal, or trail mix;
• Hot breakfast cereal or porridge;
• Rice, grain pilaf or pasta;
• Whole-grain cookies, muffins, pancakes or waffles;
• Homemade bread;
• Leafy green salad;
• As a main ingredient in a vegetable pate, gravy, “burger” or loaf;
• Soy yogurt;
• Stir-fry or steamed veggies;
• Soup (have you tried gourmet vegan soup made with cashew butter?);
• Chili, casseroles, gratins;
• Smoothies and other beverages;
• Pie crust, vegan “pudding,” cake, nondairy frozen dessert, other desserts.

Toasting nuts and seeds gives them a yummy, intense flavor. The easiest way to toast nuts is in a toaster oven, if you have one, or in an oven. Chop nuts or seeds and toast (or bake at 350 degrees) for five to 10 minutes, or until they start to brown (they’ll brown even more when you remove them from the heat). Shake them around frequently or they might burn, as they tend to do quickly.

Keeping it safe: proper handling of nuts and seeds

Due to their high fat content, nuts and seeds become rancid if subjected to heat, humidity or light over a certain time frame. Keep unshelled raw nuts for six months to a year in a cool, dry place. Store shelled nuts for three to four months at room temperature in an airtight container, or up to six months in the refrigerator, or a year in the freezer. Whole flax seeds can be kept at room temperature in an airtight container for one year, and ground flax seeds can be kept in an airtight, dark container in the refrigerator for 30 days, longer in the freezer.

When shopping for nuts, look for clean shells with no cracks (except pistachios, which are semi-open). Speaking of pistachios, have you noticed how scarce the red and green ones have become? Years ago, U.S. importers dyed the nuts to hide blemishes, but now most of our pistachios are grown in California, the dyes are not typically used. Another neat nut factoid: have you ever seen a cashew shell? No? It’s because they contain a potent skin irritant toxin.
Sesame, sunflower, pumpkin and flax seeds, as well as almonds and peanuts and perhaps many other nuts and seeds, can be sprouted. Sprouted nuts and seeds are nutrient-rich, and sprout enthusiasts claim that the nutrients from sprouts are better absorbed than those from the native nut or seed. Certainly, the nutrient profiles of sprouts are impressive! You can do it yourself or buy sprouts at the store. Books and Web sites on the topic abound.

Seek a reliable, well-known source of your nuts and seeds. Choose a market that has a high grocery turnover and, if you buy in bulk, be sure that food safety guidelines (such as proper use of gloves, dedicated bins and cleanliness) are followed. Even the best stores and handling practices won’t ensure that nuts are fresh and safe; if you detect even the slightest off-smell, return the nuts to the store. If you can’t find a store near you that stocks a good variety of fresh nuts and seeds, consider an online merchant. Visit an online store that ranks high in search engine rankings and that has good customer feedback and a fair return policy. Sometimes you can buy directly from the grower!

Seed standouts: flax and hemp

Flax seeds are a tremendous asset to the vegetarian diet. They also have an interesting history. It is believed that flax and flax seeds were first cultivated in Babylon in 3000 B.C. Hippocrates used flax for patients with abdominal complaints, around 650 B.C. Around the eighth century, Charlemagne passed laws actually requiring people to add flax to their diets, because of how important he viewed flax to be to health (17). We are not required to eat flax seeds, but it sure is a good idea to do so! Flax seeds are among the best plant sources of omega-3 fats, plus they have lignans, an anti-carcinogen, and boron, a mineral important for bone health. Best to eat them ground, so that the nutrients are readily available (the tiny seeds are easy to swallow whole). It’s a no-brainer to add ground flax seeds to mixed dishes, hot cereal and smoothies. And if you need an egg replacer for cooking, blend 1 tablespoon ground flax with 3 tablespoons water.
Hemp seeds are another super source of omega-3 fatty acids, and are showing up everywhere these days – cereals, “milk,” cookies and bars, and even vegan ice cream. The seeds (and their oil) offer the greatest health benefits.

Why not just use the oil?

Flax and hemp oils, as expected, contain more omega-3 fats per serving than the whole seed. So why not just skip them and go directly to the extracted oil? Actually, it’s not a bad idea to use high omega-3 oils in moderation. But the oil should not replace the seeds; they should both be incorporated into the diet. The whole seeds contain fiber and other important nutrients that do not end up in the oil. But the oil has concentrated amounts of protective fats. So both are important. Oils high in omega-3s oils spoil rapidly and should be kept in the refrigerator and used within a few weeks. These oils are perfect for salad dressings and smoothies but, due to low smoke points, not suitable for cooking. Healthy vegans should aim for 1/2 to 1 teaspoon of flax or hemp oil a day, depending on the rest of the diet.

Bottom line

If you are a vegan and concerned about your health, nuts and seeds should play a role in your daily diet. Their nutrient profiles, not to mention their flavor and versatility, go a long way in making the optimal vegan diet as nutritious and delicious as it can be.

(1-17) References for this article are available from NAVS at navs@telenet.net or P.O. Box 72, Dolgeville, NY 13329.

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It has almost everything to do with inactivity and unhealthy dietary habits.

Being young does not guarantee a state of physical fitness; in fact, many active adults are far fitter than the average sedentary teenager.

These statements may not come as a surprise, but knowing is different from doing. Are you investing in your future health and well-being, or just paying ‘lip service’ to the importance of regular exercise?

PHYSICAL DETERIORATION

An epidemic of our times

Physical activity is as vital to the life of your organism as the foods you eat. Leave your car in the garage for twenty years and then try to take it out for a drive. Even if the door does not fall off in your hand as you go to step inside, the battery certainly won’t turn the engine over. The fact is quite basic – use it or lose it!

The older people get, the less likely they are to be physically active. However, being sedentary contributes to premature aging. So, with each advancing year, it becomes progressively more important to exercise.

According to the United Kingdom National Fitness Survey (Allied Dimbar, 1992):

Nearly one third of men and two thirds of women found it difficult to sustain walking at a reasonable pace (three miles per hour) up a one to 20 slope.

Thirty percent of men and 50 percent of women aged 65 to 74 did not have sufficient muscle strength or power to lift 50% of their body weight – and as a consequence would have difficulty getting out of a chair without using their arms.

There are many indicators that these shocking findings represent trends in most developed nations. As we live more and more from an intellectual perspective (with labor-saving gadgets, moving walkways and automobiles), our physical awareness tends to decline, and along with it, our health. Most people have already become so disembodied in their awareness that they have distorted perceptions about how active they really are.

The fitness survey also revealed that many people assume their hectic lifestyle replaces the need to exercise – 80 percent of the survey respondents reported that they do enough to keep fit. In reality, however, eight out of every ten people were getting less physical activity than was needed to benefit their health. This apparent lack of awareness give partial insight into the reason why so few of the population exercise, but there is another key reason why inactivity has risen to epidemic proportions in Westernized society – lack of knowledge.

Most people know that they should exercise, yet they remain unmotivated because they do not know why they should exercise. By identifying a few of the many wonderful benefits of an active lifestyle, you can fuel your enthusiasm to get up and move. And here’s another reason to “get up and go”: As vegetarians and vegans, we are sometimes stereotyped as being weak, anemic and pallid-skinned. If we are to inspire those living a carnivorous and destructive lifestyle to adopt our way of life it is vital that the image we portray is one of vibrant health and robust vitality. Each and every one of us who practices this gentle and reverent way of living stands as an example of vegetarianism, whether we like it or not. It is well known that appearances count far more than words and that the most powerful way to teach is by example. It is with that in mind that I offer you my wholehearted encouragement and support to walk, run, jump, skip, pull, push, stretch, lift and frolic your way to a healthier physique.

JOYFUL JOINTS

A joint is the junction of two bones. The ends of one’s bones that meet to form freely movable joints (such as elbows, hips and knees) are protected with a layer of cartilage. This sponge-like mass protects the bone ends as they move against each other, acts as a shock absorber and is instrumental in transporting nutrients to the bone tissue.

Every joint is cased in a synovial capsule. The membrane of this capsule, when stimulated by movement, produces a fluid that keeps the cartilage lubricated. Minimally-used joints produce little synovial fluid, causing cartilage to become brittle, dense and non-yielding. Once dehydrated for an extended period of time, slits begin to appear in the cartilage, much like the cracking of earth during a draught. Remaining fluid leaks out, further deteriorating the system.

As the body attempts to repair its diseased joints, scar tissue forms, resulting in pain during movement. This severely exacerbates the problem, as the individual is now even more hesitant to be active due to the pain experienced when doing so. Gradually, a down ward spiral of degeneration takes place, often to the point of losing physical independence. This state of disease is commonly referred to as osteoarthritis.

Once of the secrets to joyful joints is to regularly take them through their natural ranges of intended movement. The knees and elbows are hinge joints and are therefore designed to move through one plane of movement, like the hinges on a door. Attempts to move them laterally or to rotate them – especially with force – can result in extensive damage to the surrounding ligaments. Simple squats, stair climbing and kicking a ball are all effective ways to exercise knee joints. Cycling is a good alternative for people whose knee joints are painful, as they can be mobilized without bearing weight.

The shoulder and hip joints are composed of a ball of bone that fits into a concave socket. This allows them to be moved in a comprehensive range of directions. Racket sports and swimming make good use of the shoulders. Using a “hula-hoop” is a fun way to maintain healthy hip joints, but simple stair and hill climbing are also effective. Exercising in the water can be invaluable for people with painful hips, as body weight is supported alleviating pressure on joints.

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While waiting for our entrees, chosen from the eclectic menu, we drank in the beauty of the environment – sparkling glass tiles illuminated by skylights and an indoor tropical landscape surround the dining room filled with large round wooden tables and chairs and a lovely cascading waterfall window.

Chef Matthew Griffin delighted us with a complimentary appetizer of muffins with a cucumber salsa, generously bringing more as we devoured them.

Following the appetizers, I enjoyed a salad of Sweet & Sour Grilled Endive & Radicchio – plump white beans and haricot vert with cherry tomato vinaigrette ($8). My husband, Tom, ordered the Forest Mushroom and Roasted Garlic Baby Arugula and White Truffle Oil ($11). Flatbread accompanied the salads for all to taste, and one of the non-vegans in our party commented that she was pleasantly amazed that it could be egg-free and yet so delicious.

For my main course, I chose the Sublime Picatta – braised spinach, roasted garlic mashed potatoes and lemon caper sauce ($17), which was delicious and filling. Tom’s main course consisted of Portobello “Tenderloin” – garlic spinach, onion rings, whipped potatoes with au poivre sauce ($16). The food was fresh and colorful with many textures and unique tastes.

Although we were full, we couldn’t resist the scrumptious dessert offerings. We all opted to share the brownies, a strawberry shortcake with vegan whipped cream, and an apple strudel.

We had a lovely dining experience at Sublime. Our waiter was very personable and provided excellent service. Sublime strives to serve the freshest vegan fare using organic ingredients when available. One hundred percent of the profits are donated to organizations that promote animal welfare and the vegan lifestyle.

On the way out we noticed a plaque that read, “Sublime is the restaurant that proves its point by living up to its name!” And it does!

Sublime Recipes:

Mushroom Ceviche

Serves 4 to 6

5 oranges
2 lemons
2 limes
3 tablespoons fresh ginger
3 medium cloves garlic
1 cup sake (rice wine)
1 pound oyster mushrooms (caps only, no stems)
1 cucumber, seeds removed, julienned (a technique of shredding vegetables or other food into long, thin strips)
1/2 large red onion, sliced
1/2 pint cherry tomatoes cut in half
1 whole avocado, diced
1 whole mango, diced

Juice all the citrus in a large container. Add the sake. Mince the ginger and garlic, place in a cheesecloth and squeeze out the juice. Add to the citrus making a marinade. Mix in the oyster mushrooms and let sit for 1 hour. Strain and reserve marinade. Toss together cucumber, onion, tomatoes, avocado and mango. Add some of the marinade to coat. Add marinated mushrooms and serve
immediately.

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The soup was a creamy tomato vegetable, exquisitely blended and delicious. Homemade bread was served consisting of fresh cornbread and foccacia with a divine spread of a sweet potato puree. The dish of baked olives (black and green) was unique and the arugula salad was spectacular with white tuscan beans in a roasted garlic dressing that tasted as if it were freshly picked from the backyard.

My dish was a seitan stew flawlessly prepared and served with sauteed cabbage and Irish soda bread. One of my friends was delighted as well with her baked tofu entree with caramelized onions served with horseradish mustard that was perfectly prepared and presented with real style. We would have liked to have tried more dishes like Afghani Lentil and Vegetable Roll-up with Cilantro Soy Yogurt Glaze or the Southwest Black Bean and Roasted Sweet Potato Burger but couldn’t even finish what we had ordered. I truly believe that the test of a superb restaurant are the sauces and combinations that they put together and each taste was a hit!

None of us was even tempted to order dessert because we were so full and satisfied. So the organic, seasonal pies with the non-dairy whipped cream, sweetened with unrefined sugar or maple syrup and the fruit crisps would have to wait for a return visit.

The dishes were all quite creative, all vegan and are voluminous in their serving portions. The prices are beyond reasonable. A huge sandwich is only about $7 to $9 and the daily main dish specials are about $10 each and I dare you to finish it! They even take reservations, which are recommended, especially for the weekends because it is a small but cozy institute.

Service was very good with a friendly staff. Parking is available on the green or in a lot across the street. Woodstock, New York, an artistic and music haven known as mecca since the ’60s for the free thinker, intelligent radical, spiritually adventurous and ecologically aware individual, had been lacking a true vegan restaurant for years. Those that have appeared have faded into the mist after a few seasons, just like in the musical Brigadoon. Well, if my intuition and taste buds can be trusted, this one is here to stay. I have to urge you to try their magical menu in this most enchanted village. Bon appetito!

CAROLE BARAL has been certified Integral Yoga instructor for more than 25 years and a long-time NAVS board member. She lives part of the year in the Hudson Valley of New York.

Garden Cafe Recipes:

Green Beans In Spicy Miso Sauce

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Quinoa Tabouli

Yield: about 10 cups

Quinoa makes an ideal substitute for bulgur and combines well with the traditional Middle Eastern flavors of this time-honored salad.

• 1 1/2 cups quinoa, rinsed well and drained
• 3 cups water
• 2 cups coarsely chopped fresh parsley
• 2 cups cherry tomatoes, cut in half
• 1 English cucumber, peeled and diced
• 2/3 cup sliced scallions or chives
• 1/4 cup fresh lemon juice
• 3 tablespoons extra-virgin olive oil
• 4 teaspoons dried mint
• Salt and pepper

Place the quinoa in a medium saucepan over medium heat, and toast it until the grains are dry, fragrant and turn a shade darker, about 5 minutes. Add the water and bring to a boil. Cover, reduce the heat to low and simmer until all the water is absorbed and the grain is tender, about 12 to 15 minutes. Remove from the heat and let stand, covered, 5 minutes.

Fluff the quinoa with a fork and transfer it to a large bowl. Let it cool, fluffing it occasionally with a fork. When cool, add the parsley, tomatoes, cucumber, scallions, lemon juice, olive oil, mint, and salt and pepper to taste. Toss gently until evenly mixed. Adjust seasonings, if necessary. Serve at once or thoroughly chilled.

Variations: To turn this salad into a more substantial main dish, add one or more of the following:

• * 1 to 1 3/4 cup drained cooked or canned chickpeas
• * 1 cup halved and thinly sliced red radishes
• * 1 cup diced carrots

Instead of cherry tomatoes, substitute 2 large ripe tomatoes, diced.

These recipes are reprinted with permission from: Food Allergy Survival Guide by Vesanto Melina, RD, Jo Stepaniak and Dina Aronson, RD, (c)2004, Healthy Living Publications.

The post High in Flavor, Low in Allergens Recipes Everyone Will Love appeared first on North American Vegetarian Society.

African Sweet Potato & Peanut Stew

This stew is indescribably delicious serving it over quinoa (which is incredibly nutritious), couscous (which is a traditional North African accompaniment), or brown rice. Enjoy!

Ingredients

• 3 Tbs. water for sautéing
• 3 sweet potatoes, peeled & cut into 1/2″ cubes
• 2 medium yellow onions, chopped
• 3 garlic cloves, pressed or minced
• 1 can (15 oz.) red kidney beans, drained & rinsed
• 2 red bell peppers, seeded & cut into 1/2″ squares
• 1 can (15 oz.) diced tomoatoes or 2 fresh, diced
• 1/2-3/4 cup smooth or crunchy natural peanut butter
• 1/2 tsp. salt (or to taste)
• 1 tsp. ground cumin
• 1 tsp. ground cinnamon
• 1/2 tsp. cayenne pepper
• 3 tsp. light brown sugar
• 4 cups vegetable stock
• 1 tsp. fresh ginger, grated
• fresh cilantro, chopped (optional – for garnish)
• unsalted peanuts, chopped (optional – for garnish)

Directions:
Heat water in a soup pot over medium heat; add onions and garlic and cook until softened, about 5 minutes; add bell peppers, cover, and cook until softened, about 5 more minutes.

Stir in brown sugar, ginger, cumin, cinnamon, and cayenne pepper, and cook, stirring, for 30 seconds.

Stir in peanut butter, and distribute it evenly throughout. Hint: You may want to thin out the peanut butter first by mixing it with some water in a small bowl before adding it to the pot (it will make it easier to incorporate into the stew)

Add sweet potatoes, kidney beans, and tomatoes, and stir to coat.

Add vegetable stock, bring to a boil, then reduce the heat to low and simmer until the potatoes are soft, about 30 minutes

Taste and add salt or other seasonings, if necessary. Serve in individual bowls and top with chopped nuts and cilantro, if desired.

Reprinted with permission from The 30-Day Vegan Challenge by Colleen Patrick-Goudreau

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Apple or Blueberry Cobbler

Yield: 6-8 servings

This could easily be called ‘Fruit Cobbler,’ as it invites the inclusion of any berry or fruit, such as apples or peaches. Because I love biscuits and berries so much, this is one of my favorite desserts.

Ingredients: Cobbler Biscuit Dough

• 1-1/3 cups (165 g) unbleached all-purpose flour
• 3 tablespoons (40 g) granulated sugar, divided
• 1-1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 5 tablespoons (70 g) non-hydogenated, nondairy butter, melted
• 1/2 cup (120 ml) nondairy milk
• 1-2 tablespoons (15 to 30 g) nondairy milk or 1 to 2 tablespoons
  (14 to 28g) melted non-dairy butter, for brushing on top of dough
• 1 tablespoon sugar (for brushing on top of dough)

Ingredients: Filling

•  4-5 cups (580 to 725 g) blueberries or chopped apples
• 1/2 cup (100 g) sugar
• 2 tablespoons (15 g) unbleached all-purpose flour
• 1 teaspoon grated lemon or lime zest (optional)

Directions:
Preheat the oven to 375° F (190° C or gas mark 5). Have ready an ungreased 8- or 9-inch (20- or 23-cm) square baking pan or 8 x 10-inch (20 x 25-cm) rectangular baking pan at least two inches (5 cm) deep.

To make the biscuit dough, combine the flour, 2 tablespoons (26 g) of the granulated sugar, the baking powder, and salt. When completely combined, add the nondairy butter and the 1/2 cup of milk. Stir just until you form a sticky dough. Set aside.

To make the filling, wash and pat dry the blueberries or other fruit. In a large bowl, combine them with the sugar, flour, and lemon zest, if using. Spread evenly in the baking dish.

Using a tablespoon, scoop the dough over the fruit. There will be just enough to cover the fruit. Either leave the dough in shapeless blobs on the fruit or spread it out. Brush the top of the dough with the remaining 1- to 2 tablespoons of milk or butter and the 1 tablespoon of sugar. Bake until the top is golden brown and the juices have thickened slightly, about 45 to 50 minutes. Let cool for 15 minutes before serving.

Reprinted with permission from The 30-Day Vegan Challenge by Colleen Patrick-Goudreau

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For someone of only 21 years, Sherry would be considered relatively sedentary. She walks to and from the bus stop and to and from classes at college, but that’s where it ends. She doesn’t participate in any sports or other physical fitness training, unless you count dancing at the clubs every second week or so. Sherri would like to be more active, but she just doesn’t seem to have the time between school and two part-time jobs. At 5 feet 5 inches and 135 pounds Sherri has a BMI of 22 – right in the middle of the healthy weight zone. At her routine medical, Sherri was stunned to learn that her body fat was 28 percent. As it turns out, Sherri has a small bone frame and is carrying excess body fat.

These two examples help to illustrate the limitations of using body weight as an indicator of health and fitness. Body weight is important, but it is best used in conjunction with other tools, and some common sense. There is no one “ideal” weight for all people of a particular height because a person’s healthiest weight depends on bone structure, muscle mass, body fat and general body build. So how can you determine what is a healthy weight for you? How do you know if you are overweight or obese?

Let’s begin our quest by defining the phrase “healthy body weight.”

A healthy body weight is a weight at which the body functions most efficiently and effectively, affording itself maximum protection against illness and disease.

A healthy body weight is more about function and well being than socially defined beauty standards. There are three tools that, when used together, will accurately determine whether or not your body weight is healthy for you. They include:

1. Body Mass Index (BMI) – takes into consideration height and weight.
2. Percent Body Fat – takes into consideration total fat stores.
3. Body Shape – takes into consideration distribution of body fat.

Body Mass Index (BMI)

The old standard for determining ideal body weights were height weight charts. You would simply plug your height, weight and frame size into a chart to see if you fell within the ideal or healthy range. While these charts were useful, they had limitations. Today, the most widely used tool to determine if a person is in a healthy weight range is the Body Mass Index (BMI). We can determine BMI by using an equation [weight (kg) (1 kg = 2.2 lbs) ÷ height (meters) 2 (1 meter = 39.4”)], or a BMI chart (see BMI chart below).

BMI is recommended for people ages 20 to 65, but is not been considered valid for some people. For example, A BMI of 18.5 to 24.9 is considered in the healthy weight range. Those with a BMI below 18.5 are considered underweight and at an increased health risk. A BMI of 25 to 29.9 is considered overweight. Obesity is generally defined as a BMI greater than 30; severe obesity greater than 35 and morbid or extreme obesity greater than 40. Research suggests that those with a BMI of 19 to 22 enjoy the greatest longevity. BMI does not factor in muscle mass, so very muscular people will have a high BMI, but could have a very low percentage body fat (thus, they appear “overweight” according to BMI, but are actually very lean). Jake is a perfect example of this. In addition, very short people (5 feet/ less than 1.5 meters tall) may have higher BMI than would be expected relative to their size. BMI is not useful for pregnant women or those over the age of 65. To find your BMI, plot your height and weight on the BMI chart.

Percent Body Fat

While BMI is a measure of body fatness, as you saw with both Jake and Sherry, it is best to get a second opinion. So, step number two is getting a reasonable measure of body fatness.

There are numerous ways to measure percent body fat, although the most common methods include hydrodensitometry (underwater weighing), DEXA (dual energy X-ray absorptiometry) and anthropometry (skinfold thickness measures).

Hydrodensitometry and DEXA are both based on a two-compartment model that simply divides the body in to fat and fat-free mass. Although underwater weighing has long been considered the laboratory “gold standard,” it is highly impractical for use among the general public. Many people find it difficult, cumbersome and uncomfortable, and others are afraid of total submersion or cannot expel all the air in their lungs. DEXA is a relatively new technology using a whole body scanner that has two low dose X-rays. It is safe and noninvasive with little burden to the individual, although a person must lie still throughout the procedure which takes 10 to 20 minutes. DEXA is highly accurate, but the equipment is costly and not widely available.

The most common method of measuring body fatness is using anthropometry. Hand-held skin calipers are used to measure skinfold thickness at various body locations (3 to 7 test sites are common). Then a calculation is used to derive a body fat percentage based on the sum of the numbers. Skinfold measurements are made by grasping the skin and underlying tissue, shaking it to exclude any muscle and pinching it between the jaws of the caliper. The caliper method is based upon the assumption that the thickness of the subcutaneous fat (fat located just under the skin) reflects the total body fat, and that the sites selected for measurement represent the average thickness of the subcutaneous fat. As this is not the case for everyone, the accuracy is not as high as hydrodensitometry and DEXA.

However, skinfold measurements are easy to do, inexpensive and convenient.

Once you have a good estimate of your percentage body fat, check your numbers against the table below.

What is Your Body Shape?

Once you have figured out your BMI, and have a general idea of your level of body fatness, there is one more important factor to consider. What is your body shape? The most common descriptors of body shape are the apple and the pear. If you carry the bulk of your weight above your hips (mainly in your abdomen), you have an apple shape. People who are apple shaped sometimes have a larger waist than hips. If you are an apple shape, when you gain weight, it tends to go directly to your stomach. This body shape is more common in men.

If you carry the bulk of your weight in your extremities (your hips, thighs and buttocks), you are said to have a pear shape. People who are pear shaped generally have larger hips than waist. This body shape is more common in women.

You can easily determine whether you have an apple or pear shape by calculating your waist to hip ratio. Simply take a measurement of your waist and hips, and divide the waist measurement by the hip measurement. A ratio of 0.80 or less for women, and 0.90 or less for men is considered a pear shape. Whether you are an apple or a pear doesn’t really matter, unless you are carrying excess weight. If you are overweight or obese, having an apple shape puts you at much higher risk for heart disease, type 2 diabetes, hypertension and several types of cancer. For those who naturally become apple shaped with weight gain, it is critically important that a healthy body weight be maintained.

There is another common way to determine whether or not you are carrying excess baggage. Simply do a waist measurement. A measurement of over 32 inches for a woman and 37 inches for a man suggests that you should try to avoid gaining any more weight. A measurement of 35 inches for women and 40 inches for men indicates that health improvements could be expected with weight loss. In other words, it indicates overweight.

The Final Word

If after going through all of this, you have determined that you are underweight or overweight, do a personal inventory of your food and beverage intake and physical activity. Be brutally honest with yourself. If you are underweight, a visit to your health care provider can rule out any underlying causes of underweight, such as thyroid or adrenal abnormalities, is warranted. When an underlying disorder has been ruled out, think about how you can increase your energy intake, and in some cases, decrease your energy output. You may need to eat larger portions, increase fat intake (preferably with such high fat whole plant foods as avocados, olives, nuts and seeds) and/or eat more often.

If you are overweight or more importantly “overfat,” then you need to consider how to decrease energy intake and increase energy output. This means eating fewer calories and exercising more. Eating fewer calories does not necessarily mean eating less food. Focus your diet on whole plant foods – vegetables, fruits, legumes and grains, with smaller portions of such high fat plant foods as avocados, nuts and seeds. Limit refined carbohydrate foods made with flour and sugar. Avoid deep-fried foods and salty snack foods. Increase physical activity to 60 minutes a day. Aim for a balance of cardiovascular, strength and flexibility exercises. Finally, get support if you need it. There are plenty of people who can help you – support groups, dietitians, nutritionists, personal trainers, and a host of health care providers. By getting your body weight under control, you will be doing a lot to improve your long-term health, and the vegetarian cause. Whenever vegetarians set an example of great health, they inspire those around them to do the same.

Body Mass Index (BMI)

Understanding Your BMI

BMI < 18.5: May indicate underweight
BMI 18.5-24.9: Healthy weight for most people.
BMI 25-29.9: Indicates overweight
BMI > 30: Indicates class 1 obesity
BMI > 35: Indicates class 2 or severe obesity
BMI > 40: Indicates extreme or morbid obesity

Percent Body Fat

The post Is Yours a Healthy Body Weight? appeared first on North American Vegetarian Society.

Role of the Intestine (“Gut”)

The gut is the main interface between “us” and the outside world. The intestinal lining (or gut wall) is a semi-permeable membrane, like a sieve, that allows small molecules (the products of digestion) to pass through, and blocks the larger molecules. These larger molecules then travel through our intestine and are eliminated. When functioning as intended, the gut wall prevents these molecules from stimulating food sensitivity reactions. Unfortunately, certain factors in our lifestyles can create and sustain unwanted holes in this barrier. Maintaining the health of the gut wall may play a role in minimizing food sensitivities and preventing the development of further reactions to foods.

A healthy and unbroken gut wall is essential to our well-being; it affords protection against numerous diseases and food sensitivities. The state of health of the gut wall is variable; it can be healthy most of the time but suffer during illness, for example. It is clear that many of the lifestyle choices we make can have an impact on this membrane and the many microorganisms that dwell there.

The complex assortment of immune system cells interspersed along the gut wall provides a slew of surveillance and protection activities, monitoring every molecule that encounters it. A major role of these cells is distinguishing between friend and foe; they can either welcome a food particle or organism (bacteria) with open arms, or initiate an immune system (allergic) response to it. Our ability to keep out unwanted bacteria, destroy any that might get through the intestinal barrier, and decide which substances (such as food proteins) to tolerate depends upon the intestine’s state of health.

Friendly Flora

The gut is home to more than 400 species of one-celled organisms. Some of these are “friendly” types of bacteria, whereas others have the capacity to produce toxic substances, invade the intestinal wall, encourage allergic responses or promote disease. Our relationship with the friendly bacteria is one of symbiosis, or mutual benefit. The bacteria benefit because they have access to food and water that pass down the intestine. We benefit because these bacteria perform a myriad of functions for us: they destroy toxic substances, aid us in digestion, produce certain vitamins and help protect us from unfriendly organisms.

Normally, the amount of “unfriendly” organisms are kept in check by the “friendly” bacteria. However, if anything decreases the friendly flora, a higher percentage of unfriendly organisms – such as clostridium, hafnia, citrobacter and candida – seize the opportunity, move into the area that was vacated and multiply. The result is an abnormal overgrowth of harmful bacteria. As these aggressive organisms take over, they produce damaging substances that set off a chronic, low-grade, inflammatory reaction, injure the intestinal membrane and make it more permeable or “leaky.”

Our Intestinal Wall, “Leaky Gut” and Food Sensitivity

A healthy gut wall is an effective barrier against unwanted substances. When the wall is compromised, it starts to allow these substances to “leak” into the body. “Leaky gut” syndrome applies to an intestinal wall with increased permeability, allowing some harmful contents (that would normally be excluded) to pass through. Naturally, this can place a greater burden on our body’s detoxification and immune systems.

Certain conditions and substances can injure the intestinal wall or change its environment in a way that allows large molecules to leak through, possibly leading to food sensitivities. These include:

• inflammation (e.g., colitis, Crohn’s disease);
• injury to the intestinal wall from drugs, chemicals or radiation (e.g., chemotherapy, anti-inflammatory medications);
• injury to the friendly bacteria living in the intestine (e.g., by antibiotics; use of colloidal silver; high intakes of sugar and/or alcohol; antacids);
• stress;
• immaturity of the intestinal lining (in infants and young children).

Antibiotics deserve a special mention in regard to leaky gut. While antibiotics kill off the bacteria causing the infection, they also destroy the beneficial bacteria, setting off a chain reaction that permits more harmful bacteria to enter the gut lining and allow foreign proteins to leak into the bloodstream. Adverse reactions may ensue, such as allergic reactions in the skin. Of course, there are occasions where it may be absolutely necessary to take antibiotics. If you have to take them, take as directed, and take good care of yourself through proper diet and supplements.

Healing the Intestinal Wall

Here is the good news: our intestinal membrane has an immense capacity to regenerate and heal itself. If we wish to restore a “leaky gut” to health, it makes sense to avoid the substances that may destroy beneficial bacteria (listed above), to provide a nutritious diet and to take supplements that promote a healthy balance of bacteria.

Promoting Intestinal Health Via a Healthful Vegan Diet

Complex carbohydrates, minerals, vitamins, protein, essential fats and phytochemicals are needed to build, maintain and repair the many cells that line our intestinal wall. A balanced diet of whole plant foods will provide the many nutrients that we require. Of course, when food sensitivities arise, this may seem like an immense challenge because some of the foods that have been part of our diet are now prohibited. However, the range of foods available to us is massive. Additionally, a multivitamin-mineral supplement can help to “top up” your nutrient intake; this can be particularly important when your system has been depleted. As always, vegans need to find a reliable source of vitamin B12.

As a vegan, you already know that nutrient-dense whole foods (vegetables, fruits, whole grains and legumes) support health and reduce disease risk. As a person with food sensitivities, you may feel at a loss as to how to compensate for foods you need to eliminate. Read on for some tips to help you.

Vegetables: Fortunately, most vegetables are low on the food sensitivity scale. The most common type of vegetable-related food sensitivity – oral allergy syndrome – occurs most often in people allergic to pollen. If you have a reaction to a vegetable, avoid it, or eat it only in its cooked form, if tolerated. Since there are hundreds of vegetables available, eliminating one or several rarely poses a problem; simply keep up your variety by getting in several different types a day that you can tolerate. Be sure to eat plenty of leafy green vegetables.

Fruits: Like vegetables, raw fruits may cause oral allergy syndrome. If you suffer from this, avoid the offending fruits and focus on the bounty of fruits you can tolerate. Don’t forget the more unusual types, and experiment with frozen (no sugar added) fruits if finding good fresh fruit is a problem. Some fruits, like strawberries and citrus fruits, are rather high on the food sensitivity scale. If you are allergic to a fruit, read labels carefully and be aware of possible cross-contamination at restaurants and markets.

Grains: By far the most common offending grain component is gluten, found in wheat, barley and a few other grains. About one person in every 133 is sensitive to gluten. A smaller percentage of people has a true wheat allergy (but can tolerate gluten found in other grains). Either way, the approach is similar: avoid the wheat or gluten and seek healthful, tasty grain substitutes. Fortunately, foods like bread, pasta and baked goods are now available wheat- and gluten-free, and many of them are vegan as well. Recipes for vegan, gluten-free baked goods can be found on the Web and in many books.

However, these specialty items should not comprise the bulk of your grain intake. Incorporating more intact whole grains, such as millet, amaranth, brown rice and quinoa, is important in any healthful vegan diet. These grains are unrefined and provide vitamins, trace minerals and phytonutrients that are often missing in flour-based pastas and baked goods. If you can’t have wheat, try eating more of these intact grains and you may find that you don’t even miss wheat bread and pasta. Intact grains are superb in pilafs (mix cooked grains with lentils or beans, diced sauteed vegetables, herbs and seeds); hot cereals (add nondairy milk, fresh and dried fruits and nuts); burgers (cook grains with extra water, add shredded vegetables and form into patties); and salads (toss with fresh greens and a zesty vinaigrette). Sprouting whole grains is yet another healthful way to enjoy them. If you are extremely sensitive to wheat or gluten, avoid bulk bins at the grocery store and order your grains from trusted companies that work to avoid cross-contamination.

Legumes: Legumes (nuts, seeds, beans, lentils, peas and soy products) are extremely health-supporting. Because the body reacts mainly to proteins in foods and legumes that are high in protein, it is the food group with the most associated food sensitivities. This is a shame because legumes are important in the vegan diet; they are a concentrated source of protein and fiber, and, depending on the type, many vitamins, minerals, antioxidants and essential fats.

The good news is that with a little creativity, those with a legume sensitivity can still enjoy foods in the legume family. If you are anaphylactic to one or more nuts, it makes sense to avoid all nuts unless you are absolutely certain that alternate nuts are safe and have not come into contact with other nuts. However, it is extremely rare to have allergies to all nuts, all seeds or all beans. Most people with nut allergies can still enjoy seeds, for example. Seeds provide similar nutrients and are excellent substitutes. It is best to consume a wide variety of seeds, including pumpkin, sunflower, flax, hemp and sesame (sesame is the most allergenic of the seeds). Seed butters are excellent nut butter substitutes and some are produced in allergen-free facilities (read labels).

Some allergists recommend the complete removal of all legumes from the diet, including beans, for those allergic to peanuts, for example. (Some maintain this recommendation even if it is known that beans and lentils have been tolerated well in the past.) Such advice can do more harm than good, because needlessly avoiding hundreds of healthful foods may compromise our health, making us even more prone to food sensitivities. If you have been told to avoid all legumes, find a health care provider who is understanding of your needs and will work with you to determine a nutritional plan that is the most beneficial to your health, while minimizing the risk of a reaction.

Soy sensitivity can be particularly challenging for vegans. It seems that just about every vegan specialty item is soy-based. Soy can also be hidden in food ingredients like gums and starches, thickeners and flavor enhancers, so those extremely sensitive have to be especially careful. Nutritionally speaking, there’s nothing in soy that you can’t get easily from other sources. A wide variety of tolerated beans, nuts, seeds and grains, as well as soy-free items like rice milk, almond milk (look for fortified types) are acceptable substitutes.

Supplements That May Help

Glutamine has been promoted as a supplement to help build, maintain and transport substances across our intestinal wall. A typical dosage is 250 to 500 mg taken three times a day. Glutamine is the most abundant amino acid in the bloodstream; our bodies can manufacture it and it is present in plenty of plant foods. Eating a whole-foods vegan diet, you’ll receive glutamine, plus plenty of other amino acids, minerals and vitamins, too. No conclusive studies have been done assessing the effectiveness of glutamine, but given the available anecdotal evidence and its relative safety, there may be some benefit in taking glutamine in its concentrated form.

The wisdom behind, “An apple a day keeps the doctor away” may be related to quercetin, a protective bioflavonoid that is present in the skin of apples. In theory, we may be able to make our gut less leaky and tighten up the tight junctions between cells by using 250 to 500 mg of quercetin two or three times per day. Formulations that contain mixed bioflavonoids including quercetin may be used as well. We also get quercetin from oranges, grapes, green beans and from other fruits and vegetables, but not as much as a concentrated supplement.

The mineral zinc is known to be important for the immune system to function effectively and to maintain the epithelium that lines the intestine. It makes sense to support our immune system by meeting recommended zinc intakes (the best vegan sources are beans, nuts, seeds and whole grains). Taking zinc supplements alone can throw off the balance of copper and other minerals, and excess zinc may even disturb immune system function. If you want to take zinc supplements, aim for one with about 15 mg of zinc, in a pill containing 1 to 2 mg copper as well. This can be part of a multivitamin-mineral supplement.

Omega-3 fatty acids reduce inflammation and may have direct influence on the gut wall. Get your omega-3s from flax seeds and oil, hemp seeds and oil, canola and soybean oils and walnuts. You can also take DHA supplements (several vegan varieties are available), 300 to 500 mg per day.

Probiotics are live microorganisms in cultured/fermented foods or supplements that promote good health by improving the balance of intestinal bacteria. Since the bacterial population in our gut can change depending on our food and lifestyle choices, we can help tip the balance in our favor by introducing “friendly” bacteria, or probiotics, via treated foods, pills, powders or liquids. Fermented and cultured foods have been used safely in human diets for many centuries and during the last decade, the health potential of probiotics has caught the attention of scientists worldwide.

Examples of foods that may be cultured or fermented include vegetables, grains, beans, fruits and tea. Cultured soy (soy yogurt) and miso are the most widely used among vegans in North America (unrefrigerated miso does not contain live bacteria). Companies are now formulating probiotic-containing foods, such as energy bars, cereals, juices and snacks. Currently there are no formal quality control measures for probiotics in foods, so it is important to buy from reputable manufacturers. (Note: People who are particularly sensitive to histamine and tyramine should avoid fermented and cultured foods that are high in these compounds, including cultured soy products and miso.)

The most frequently used bacteria in probiotics are those in the lactobacillus and bifidobacterium species (such as L. acidophilus, L. bulgaricus, L. casei, L. salivarius; and B. bifidum and B. lactis). Mixtures of these, in pill and powder form, are available at natural foods stores and at many pharmacies.

Though research is at an early stage, we are likely to see the development of standards for optimal doses and the content of live bacteria at the end of the shelf life of products. With the flurry of research on these topics, we are gaining more insight into specific actions of specific probiotics.

Probiotics Pointers

1. Take probiotics 15 to 30 minutes before a meal, so that digestive juices don’t interfere with their effectiveness.
2. Make sure that your probiotics are alive. The shelf life of probiotics supplements is generally a year; however, the number of active cells is likely to drop over time. To test the viability of your probiotics, try this experiment (this only works for mixtures containing L. acidophilus): Split about a half cup of soy milk between two small bowls. Into one bowl, place a heaping teaspoon of the probiotics and stir well. Leave both bowls on the counter overnight. The next day, lift and swirl the bowls. If the probiotics are live and active, the milk containing live bacteria should have curdled and bubbled. If the contents of both bowls look the same leave the bowls out for another 24 hours. If still no change, then your acidophilus is not live and should be returned to the store for a live batch.
3. Take your live probiotics daily for three to six weeks. Daily use for this period is likely to restore your bacterial balance.
4. Follow up with occasional or regular probiotics use. It is possible that some probiotics may stay in the intestine and establish a colony. However, the research shows they tend to pass through and need to be replenished on a regular basis.

Feeding Our Friendly Bacteria: Prebiotics

Prebiotics are food substances that pass undigested into the lower intestine and support our health by feeding and thereby encouraging a favorable balance of beneficial bacteria.

Think of prebiotics as food for probiotics. Prebiotics are specific types of soluble fiber and exist naturally in vegetables (asparagus, broccoli, garlic, Jerusalem artichokes, leeks, okra, onions, summer squash), fruits (bananas, apples, citrus fruits and many others), legumes (beans, peas, lentils), and grains (corn, barley, oats, wheat). Prebiotics can be purchased as supplements. The two most common types are fructooligosaccharides (FOS) and inulin. The recommended dose of prebiotic supplements is 5 grams per day.

Can We Really Overcome Food Allergies or Intolerance?

Maybe. It depends upon the sensitivity, genetics and our health. If our intestinal membrane is in poor health, we may be able to nourish it back to health. With time, it may recover its ability to block the passage of proteins and other large molecules. A favorable balance of intestinal flora may be restored and our tendency to develop new food sensitivities may diminish.

A healthful vegan diet, providing all essential nutrients, will support the health of the gut (and the rest of the body). Furthermore, avoiding food and lifestyle components that compromise gut health (refined sugars, alcohol, stress, drugs, smoking) is important. Finally, supplements and other therapies show promise in gut healing. A main goal, of course, is to overcome your food sensitivities. But if you find that you are still responding to trigger foods, your efforts are not for naught! Keep focusing on good health, and over time, you might notice an enormous improvement.

How can you find out if you have a leaky gut and/or bacterial imbalance?
Several laboratories test for intestinal permeability and/or intestinal dysbiosis (imbalance). Contact Great Smokies Diagnostic Laboratory, 1-800-522-4762,www.gsdl.com, and Metammeetrix Clinical Laboratory, 800-221-4640,www.metametrix.com.

The post Food Sensitivities: What’s a Vegan Supposed to Do? appeared first on North American Vegetarian Society.

What kind of meat? Spam, canned corned beef, chicken, fish, crab, octopus, turkey tails, turkey necks, turkey hearts, pig’s feet, pig’s intestines, beef tongue or whatever meat is accessible. Imagine the beverages of choice being soda, fruit-flavored sugar-laden drinks and coffee with powdered creamer and sugar. Does this all sound a little far-fetched? One could only hope. Unfortunately, these foods are standard fare for people in Majuro, Marshall Islands. Diets of many other South Pacific islanders are strikingly similar. It would be difficult to design a diet that could more efficiently induce diabetes and other chronic diseases in any population. Not surprisingly, the rates of diabetes among the people of these islands are among the highest in the world.

In the Marshall Islands, an estimated 28 percent of individuals over 15 years of age have type 2 diabetes. For those over 35 years, the figures are closer to 50 percent. Not surprisingly, nearly 75 percent of women and over 50 percent of men are overweight and obese. About half the surgeries preformed on the island are amputations due to complications of diabetes. There are no facilities for renal dialysis.

Fifty years ago, diabetes was virtually unheard of in the Marshall Islands. People were slim and active and lived off the land. The diet consisted of such edible plants as coconut, breadfruit (a starchy fruit that grows on trees and is nutritionally similar to potatoes), taro, pandanas (a huge, extremely fibrous fruit with carotenoid-rich, juicy orange pulp) and leafy greens, in addition to fish and other seafood.

Today, with considerable overpopulation in Majuro, approximately 80 to 90 percent of all food calories are supplied by imported foods. The most costly imported foods are fresh fruits and vegetables and other perishables. By ship, they arrive every 28 days, and by air, every two weeks. In most of the outer islands, indigenous foods supply 50 to 75 percent of food calories. While health authorities promote local foods in urban centers, there are simply not enough local plants to supply food for the entire population on small, over-populated islands. Most people are poor and live in crowded households with very limited food budgets. Many Marshallese believe that getting enough to eat is the only real issue where food is concerned. They often do not buy into the idea that certain foods are more healthful than others. Local food is generally more expensive per calorie than imported food and less abundant, being dependent on the season and weather conditions.

What would it take to halt the diabetes epidemic in the Marshall Islands? There is little doubt that it would require a deep understanding of the culture, a respect and love for the people, significant insight into type 2 diabetes and a great deal of perseverance and determination. Enter Canvasback Missions and their founders, Jamie and Jacque Spence. Canvasback Missions is a unique non-profit organization that has been providing free medical, dental and eye care to the people of the Marshall Islands for more than 25 years. Jamie and Jacque Spence witnessed the unfolding of the diabetes epidemic. They were desperate to find a way to stop the devastation. After several years of efforts, they were awarded a research grant, and the Diabetes Wellness Project came to life. The goal of the program was simple – to reverse the diabetes epidemic through aggressive diet and lifestyle intervention. Canvasback enlisted key partners, such as the Marshall Islands Ministry of Health and Loma Linda University. A team of experts was assembled including Dr. John Kelly (president of the American College of Lifestyle Medicine) as co-principal investigator, Dr. Ralph Harris as medical director, and myself, Brenda Davis, as lead nutritionist and health educator. Dr. Harris and I were asked for a commitment of three weeks training in Guam and six months research in Majuro. In my case, the time stretched to eight months on the island, with ongoing trips back and forth of three to six weeks duration each time. My husband, Paul and son, Cory, joined me for the first five months.

The initial plan was to recruit participants for the study, half of whom would be assigned to an intervention group and half to a control group. The research would include several groups (each with 30 to 60 people), with an aim of doing at least three interventions per year. The intervention participants would receive diet and lifestyle instruction over a six-month period, while the control group would receive the usual care. The intervention was to begin with a two-week intensive phase, in which participants would be provided with three meals a day, exercise sessions, health education, cooking classes and frequent blood sugar monitoring (four to five days a week). This would be followed by a month of twice weekly four-hour sessions, six weeks of once weekly four-hour sessions and three months of bi-monthly four-hour sessions. The four-hour schedule is shown in Table 1. All control group participants were guaranteed a place in the intervention group once their six-month control period was complete.

The Diabetes Wellness Project team, including Dr. Ralph Harris, Robert Chung, our program director, Norman Cruthers, our carpenter, Matt Choi, general assistant, myself and my family arrived in Majuro March 9, 2006. The first month or more was spent converting an extremely unsanitary TB clinic into a fully functioning diabetes wellness center complete with teaching kitchen, aerobics rooms, strength and cardio room, lecture room, laboratory, staff offices and washrooms.

The next step was to put of all the elements required for rigorous scientific research in place. This is a complicated task in a developing country with limited technology and a significant language barrier. English is a second language, spoken with various degrees of fluency by more educated Marshallese (the first language being Marshallese). Local personnel were recruited, interviewed, employed, motivated and mentored to become support staff. Computer systems were set up, and a massive screening of patients was initiated. Protocols were established for lab work. Research forms, handouts, recipes and lectures were developed. Relationships were established with Marshallese and American dignitaries, Ministry of Health personnel, community group leaders and store managers. Contact with our U.S. team members was limited by a very costly phone service and slow, unreliable Internet service.

The first intervention began in June 2006. Since that time, two additional interventions have taken place – one in September 2006 and the other in March 2007. The results of the intervention have been at times amazing and at times disappointing, but always informative.

As you may recall, during the first two intensive weeks of each program, participants are fed three meals a day. They are at the Wellness Center for either breakfast or lunch, and dinner. The alternate meal is sent with the participants in a cloth bag. Our main dietary goals are weight loss, blood sugar control and normalizing blood cholesterol, triglycerides, blood pressure and inflammatory measures. The ultimate objective is to reverse diabetes by overcoming insulin resistance and restoring insulin sensitivity. The most effective way of accomplishing this task is with a carefully designed vegan diet and exercise. The dietary parameters for the intensive phase are as follows:

• 100 percent vegan – no animal products
• Minimal refined carbohydrates – both sugars and starches
• Minimal ground grains (intact grains emphasized)
• Very high fiber (40 to 50+ grams per day)
• High viscous fiber (flax, oats, barley, beans, guar gum, psyllium)
• Moderate fat from healthful sources (20 to 25 percent fat)
• Low saturated fat (less than 7 percent of calories)
• Zero trans fatty acids
• Sufficient omega-3 fatty acids
• High phytochemicals and antioxidants
• Low dietary oxidants
• Low glycemic load
• Moderate sodium (less than 2,400 mg/day)

Following the two-week intensive phase, all dietary parameters remain the same, with one exception. Participants are permitted limited consumption of clean, boiled, steamed or grilled fish, if desired. Many participants choose to avoid fish for the entire duration of the study.

What do clinic meals consist of? Breakfast always includes beans and greens – a one-pot bean dish with whatever greens were available. We also served an intact whole grain cereal (often a barley/kamut blend) with nuts, seeds, ground flaxseed and soymilk, and a fruit salad laced with psyllium and guar gum (soluble fiber). Breads, muffins and other ground grain products are minimized. Lunch is generally “take-out” with a light green salad or raw vegetables, a heavy bean-based salad (sometimes including yams, corn or intact whole grains) and a piece of fruit (usually an apple or orange). Dinner includes a large green salad or a light soup and a bean or tofu and vegetable-based entree. Concentrated carbohydrates, such as potatoes and rice, are usually avoided at the evening meal.

In addition to a finely tuned vegan or near-vegan diet, participants receive daily education about nutrition and health. PowerPoint presentations, practical workshops and shopping tours are all a regular part of the basic program. To help increase the access to affordable produce, participants are taught how to grow their own gardens in earth-boxes. Soil and gardening experts are brought in to conduct lectures and workshops.

Exercise is also an integral part of the program. During the intensive phase, participants take part in a one-hour daily exercise class, in addition to at least two walks – before breakfast and after dinner. Following the intensive phase, participants are encouraged to continue coming to the clinic for daily exercise and/or to increase walking times. The fitness programs include a balance of cardiovascular, strength and flexibility exercises.

Now, for the million dollar question – did it work? During the first two weeks of the program (when three meals a day were provided by the Wellness Center), the success was remarkable. Consistently, participants reported dramatic reductions or complete disappearance of pain in the legs, arms and joints. They no longer required massages at night to reduce leg pain so they could sleep. Walking became much easier. Many reported significant reductions in nightly trips to the bathroom. Most noticed tremendous changes in their bowel habits, with greater frequency and bulk of stools. One person reported severe constipation with bowel movements once every 10 to 14 days. Within a week of beginning the program, he was having normal daily bowel movements. Almost everyone reported increased energy. Weight loss averaged about five pounds per person.

Blood tests indicated impressive changes as well. Fasting blood sugars declined 50 to 75 mg/dL, cholesterol went down about 20 mg/dL and triglycerides dropped close to 40 mg/dL. It is important to note that these changes were seen even with a dramatic reduction in medication use. Close to 90 percent of the participants stopped taking oral hypoglycemic agents, cholesterol, blood pressure and other medications.

At 12 weeks, average weight loss was approximately 10 pounds per person. Blood sugars were still down about 30 points from the beginning of the intervention, and HbA1C was down an average of two points. HbA1C is a blood test that measures control of blood sugar over a three-month period. Optimal HbA1C is under 5 percent. HbA1C of 7 percent or more indicates poor blood sugar control and increased risk of complications due to diabetes. A two-point drop in HbA1C is extraordinary. Every 1 percent the HbA1C drops, the risk of health complications drops by 30 to 40 percent.

Changes seen after 12 weeks were more variable, with compliant participants making remarkable recoveries, while others slowly regressed. Those who experienced regression were participants who stopped coming to sessions. Unfortunately, most of these individuals did not resume taking medications. While these individuals generally improved their overall diet and lifestyle, without their meds, some ended up with lab values similar to baseline. Of course, this is still an improvement if lab values are the same without meds as they are with meds, but the advantages are difficult to quantify. In these cases, it would be preferable to have patients resume medications and enjoy significant improvements in lab values.
On the other hand, the stories of committed participants are truly inspiring. One of our most skeptical subjects, a health care worker, brought her fasting sugar from 187 to 108 and her HbA1C from 8.7 to 5.7. Some of our newly diagnosed diabetics brought their blood sugars below the cut off of 126 mg/dL and their HbA1Cs below the goal of under 6 percent. Several other participants saw drops in HbA1Cs of three points or more – from 9 or 10 percent to 6 or 7 percent. Although we had only a few participants on insulin, all of them had to discontinue its use. For many of our participants, these changes were nothing short of miraculous. In the Marshall Islands the view of diabetes has always been of a devastating disease with a very slippery slope. It is impossible to escape the experience of seeing family members, friends and neighbors lose their vision, their limbs and their lives. To witness recovery or healing from this dreaded disease was unheard of.

While participants face barriers to success, program staff works countless hours to help each individual overcome these barriers. Medical follow-up is expanding; social barriers are being investigated and more fully addressed; store managers are bringing a greater volume and selection of healthful foods; restaurant owners are adding “Diabetes Wellness Program Approved” options to their menus; exercise opportunities are expanding; lectures and handouts are being translated, and Marshallese staff are being trained.

Diabetes Wellness Program participants have overcome seemingly insurmountable mountains of Spam, donuts, ramen noodles and cola. They have managed to put together low-cost, healthful meals despite the high cost and poor quality of their produce. They have managed to do it with little education and marginal English skills. They have managed to do it with few gyms, no hiking trails and limited access to fitness facilities. These pioneers are providing a powerful example of health and healing for other Marshall Islanders. They are providing hope amid a deep sense of hopelessness.

Many people have asked me if this program could work here in America. My answer is simple: If there is hope in the Marshall Islands with the enormous barriers the people face, there is hope at home. We have no excuses.

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