Going Vegan Frequently Asked Questions

Enough Protein?  Enough Calcium?  Enough Iron?
These are some of the questions that I am often asked.  Reprinted from Oprah.com website.

 

Going Vegan FAQs

Excerpted from Veganist, by Kathy Freston
Oprah.com   |   February 01, 2011

There are so many myths and misinformation around food, so I suspect you might have a question or two. Here are the ones most commonly asked, answered by Dr. Neal Barnard of the Physicians Committee for Responsible Medicine. And if you have more questions, you can consult their website at www.pcrm.org.

Where do I get iron if not from red meat?
The most healthful sources of iron are "greens and beans." That is, green leafy vegetables and anything from the bean group. These foods also bring you calcium and other important minerals. Vegetables, beans and other foods provide all the iron you need. In fact, studies show that vegetarians and vegans tend to get more iron than meat eaters. Vitamin C increases iron absorption. Meanwhile, dairy products reduce iron absorption significantly.

To go into a little more detail, there are actually two forms of iron. Plants have nonheme iron, which is more absorbable when the body is low in iron and less absorbable when the body already has enough iron. This allows the body to regulate its iron balance. On the other hand, meats have heme iron, which barges right into your bloodstream whether you need it or not. The problem is that many people have too much iron stored in their bodies. Excess iron can spark the production of free radicals that accelerate aging, increase the risk of heart disease and cause other problems.

So while it's important to avoid anemia, you also do not want to be iron overloaded. It's probably best to have your hemoglobin on the low end of the normal range. If your energy is good and your hemoglobin and hematocrit are at the low end of normal, that is likely the best place to be.

Having said that, you will want your doctor to review your laboratory results and to track them over time. If your hemoglobin and hematocrit are dropping, that may be a sign of blood loss. That can be from benign causes, such as menstrual flow, but can also reflect more dangerous health issues, such as intestinal bleeding.

What is the best source of calcium, and how does it compare with dairy?
The same green leafy vegetables and legumes that provide iron are also good sources of calcium, for the most part, and absorption is typically better from these sources than from dairy products. One common exception is spinach, which has a great deal of calcium, but its absorption is poor. But broccoli, brussels sprouts, kale, and other common greens have highly absorbable calcium.

Forks Over Knives

This weekend, my wife and I were part of a retreat for the Sisters of Humility of Mary Associates.  We presented several talks on wellness as it regards to mind, body and spirit.  It was a great experience for both of us and we were able to spend some time with some wonderful people.

It is always a blessing for me when I am able to tell my personal story about how I was given a second chance at life.  I know that God helped me so that I could help others and it is always such an exciting, yet humbling experience when I find others that want to know more about the food revolution that I have become so passionate about.

For those who are just beginning to learn about the advantages of a plant based diet, I strongly recommend that you watch the movie, “Forks Over Knives.”  This movie really started it for me and will give you some great information, much of it very surprising.  The movie can be purchased or rented online and here is a link to the Forks Over Knives website where you can do so.

http://www.forksoverknives.com/rentonline/

There is also much more information that is becoming available as more and more are discovering that we must change the way we eat for the future of our children and our country.

I hope you can find the time to watch this movie.  It will be well worth it.

Testimony

This has been copied from the Forks Over Knives Website.  It is a story that is being told more and more.

Cancer-Free without Chemo … Thanks to Dr. McDougall and Forks Over Knives

By Kelly Binkoski   |   Posted on September 24, 2013

In January of 2012, I was diagnosed with invasive ductal carcinoma, triple negative. My surgery was scheduled for January 30th. Not knowing any better, I planned to follow surgery with the recommended conventional aggressive chemo and radiation.

Two days before my surgery (left breast lumpectomy and sentinel node biopsy), my husband and I happened to watch Forks Over Knives. It was a documentary that would change our lives … and one I have highly recommended to family and friends. We learned a great deal about nutrition and healthy choices. It was there that we discovered Dr. John McDougall and were tremendously inspired by his work and particularly by his patient Ruth Heidrich.

My husband Sean emailed Dr. McDougall the following day and received a same-day response. As they continued email correspondence, Dr. McDougall advised us not to rush into conventional treatment following surgery and sent us medical articles and scientific studies to further our research and to help us make informed decisions about my future treatment.

Prior to all of this, we had never considered breast cancer to be tied to diet and exercise. In fact, when we asked my breast surgeon why I needed aggressive chemo and radiation, she said, “We don’t know where the cancer comes from, and we don’t know if it will come back.” We asked the same question of my oncologist and received the same response. We also asked the oncologist if there was anything I should or shouldn’t eat to help with the cancer treatment, and he said, “This is the time for Kelly to eat whatever she wants.” He also said I should see a cardiologist for a routine echo cardiogram, to make sure my heart was strong enough to handle the heart problems that would likely result from the chemo drugs.

After my surgery and much consideration, our decision was for me to attend Dr. McDougall’s 10-day program in March and become his patient. It was one of the most enriching and educational experiences of my life. In the 10 days I was there, my cholesterol dropped 23 points, my glucose improved, and I lost 4.2 pounds while fully satisfying my appetite. My overall feeling of well-being improved, and I was able to do more exercise. I also made friends with some exceptional people, and we continue to stay in touch and support each other to this day.

Now, after 18 months of eating the McDougall way and walking 30 minutes daily, I am cancer free, and my cholesterol has dropped another 27 points, to 130. My weight dropped from 150 to 120. I feel stronger, healthier, and more energetic. As a kindergarten teacher, having a high energy level is very necessary. I now get down on the floor and jump right up with no trouble!

My husband Sean is super supportive, and we have both been following a plant/starch-based diet with no animal products or oils ever since. Sean no longer needs daily antacids, allergy medication, or the Naproxen he used to take for joint pain. He has dropped 30 pounds and looks and feels great.

Thanks to Forks Over Knives and Dr. McDougall, I truly believe my breast cancer diagnosis was a blessing in disguise. I am forever grateful for the experience, the friendships, and my newfound health.

http://www.forksoverknives.com/cancer-free-without-chemo-thanks-to-dr-mcdougall-and-forks-over-knives/

Lentil Soup

Fall is here and the perfect soup weather.  Make a pot to enjoy as you are watching the Browns or Buckeyes win!

Lentil Soup

Ingredients

3 stalks of celery (chopped)

3 large cloves of garlic (chopped finely)

1 large onion (chopped)

1 ½ Tbs. cumin

1 ½ Tbs. fresh basil

½ Tbs.  salt, preferably sea salt

3 carrots (chopped)

2  ½ cups chopped swiss chard

7-8 cups vegetable broth (low sodium)

2 cups water

28 oz. can crushed tomatoes

1 package (2 cups) lentils

Salt and lemon pepper to taste

In a large stock pot, heat ½ cup of vegetable broth with garlic, onion and celery.  Saute for 5-7 minutes.

Add all other ingredients, except the swiss chard.

Bring to a boil and stir.

Reduce to low for 45 minutes, stirring occasionally.

Add chopped swiss chard and let simmer for 5 minutes.

(If swiss chard is unavailable, use fresh spinach.)

Veggie Wraps

With all of the activity going on this summer, one of the staples in our meals was the veggie wrap.  We kept a supply of greens on hand, and when we needed something quick, we would have one of our wraps.

Swiss chard was the best for the wrap.  Swiss chard is loaded with nutrients.  From WebMD:

Health benefits of Swiss chard:

Swiss chard is a nutritional powerhouse -- an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber.

Swiss chard rainbow:

The thick stalks are red, white, yellow, or green. All have a mildly bitter taste.

Cooking Swiss chard:

Prepare Swiss chard by rinsing the crisp leaves several times in warm water. Leaves and stalks can be boiled, steamed, or roasted.

Still more health benefits of Swiss chard:

One cup of chopped Swiss chard has just 35 calories and provides more than 300% of the daily value for vitamin K. But skip this veggie if you’re prone to kidney stones; it contains oxalates, which decrease the body’s absorption of calcium and can lead to kidney stones.

I would fill the leafy wrap with whatever vegetables I had on hand.  I used shredded carrots, various sprouts, cabbage, peppers, corn, tomatoes, onions, mushrooms and zucchini. 

I also liked to add tofu.  For quick preparation, buy smoked, pressed tofu.  Then you marinate the tofu in teriyaki or barbecue sauce if you can for at least an hour (if you have thought ahead).  Then you brown the tofu in a non stick frying pan using no coating.  This gives the tofu some texture and brings out the flavor.

For a sauce in the wrap, I usually use hummus, which I have in my refrigerator at all times.  This also adds flavor and serves as the “glue” to hold things together.

Here is one of my creations from the summer. 

Use your imagination!  Fun to make, fun to eat and they taste good, too!

Vegetable Lo Mein

I’m baaaack!

I know I haven’t posted for some time.  But I have several excuses:

My son and daughter in law visited for a week from California.
My daughter, son-in-law and 2 grandchildren moved back to Ohio from California.
My other son began his studies at St. John’s Seminary in Los Angeles.

And then of course there was fishing in Michigan, biking, and cooking.  Lots of cooking, trying new recipes and making up my own.

 It was a great summer!  How about yours?

 I love summertime with all of the fresh produce available.  It was a great year for some things, especially sweet corn, and a not so great year for others.  So, I hope to start posting some of the new things I learned and my new recipes.

Today’s entrée is the Vegetable Lo Mein that I tried.  It’s the spices that really make this dish good.

 

Vegetable Lo Mein

Ingredients

8 ounces uncooked spaghetti

1¼ cup vegetable broth
2 cups fresh mushrooms
1 cup shredded carrots
½ cup sliced red bell peppers
1 onion, chopped
2 cloves garlic, minced
2 cups fresh bean sprouts
½ cup chopped green onions
1 tablespoon cornstarch
¼ cup hoisin sauce
2 tablespoons honey
1 tablespoon soy sauce
1 teaspoon grated fresh ginger
¼ teaspoon cayenne pepper
¼ teaspoon curry powder

 Bring a large pot of lightly salted water to a boil.  Add pasta and cook for 8 to 10 minutes.  Drain.

 Heat 1/4 vegetable broth in a large wok or sauté pan.  Stir fry mushrooms, carrots, peppers, onion and garlic until tender.  Stir in bean sprouts and green onions; cook one minute.  Mix cornstarch and 1 cup vegetable broth in a small bowl and add to stir fry.  Stir in hoisin sauce, honey, soy sauce, ginger, cayenne pepper and curry powder.  Cook and stir until thickened and bubbly.

 Add cooked spaghetti and toss.  Serve immediately.

(Modified from allrecipes.com)