Vegan foods are good for bone health

Bok choy and other Asian greens
are rich in calcium.

Calcium-rich plant foods often have advantages over milk in protecting the health of your bones. For example:

• Calcium-fortified soymilk and calcium-set tofu contain soy isoflavones, which may help maintain bone health.

• Calcium-fortified orange juice is rich in vitamin C, and research shows that people with high vitamin C intakes are likely to have healthier bones.

• Many leafy green vegetables–such as collards and kale–are rich in calcium and they are also high in vitamin K and potassium–two nutrients needed for strong bones.

While dairy foods provide calcium, they don’t contain vitamin C or isoflavones and they are poor sources of vitamin K and potassium.

Vegans and others who avoid dairy products can get plenty of calcium from natural sources and fortified foods. Foods that are good sources of calcium include many leafy greens, (like kale, collards, bok choy, and mustard greens), broccoli, some legumes, blackstrap molasses (but not regular molasses), fortified soyfoods, fortified juices, and tofu if it has calcium listed as an ingredient.

Some foods—like spinach, beet greens, Swiss chard, and certain seeds—have lots of calcium, but most of it doesn't get absorbed. These foods contain compounds called oxalates that interfere with calcium absorption. Generally, calcium is well-absorbed from most other plant foods, though, and from fortified foods, too. It’s also well absorbed from supplements.

However you choose to get calcium, make sure you get enough. The current recommendation for adults is 1000 milligrams of calcium per day. If you don't eat enough calcium-rich foods to meet your needs for this mineral, use supplements to make up the difference.

Watch this space tomorrow for easy tips on boosting calcium intake.

http://www.examiner.com/x-5670-Seattle-Vegan-Examiner~y2009m4d6-Vegan-foods-are-good-for-bone-health?cid=exrss-Seattle-Vegan-Examiner

UNA ALIMENTACIÓN SANA SIN CARNE

Las investigaciones del Ministerio de Sanidad y del Centro de Investigaciones del Cáncer de Heidelberg (Alemania), coinciden en el hecho de que en los vegetarianos su nivel de colesterol es notoriamente mejor que el de los consumidores de carne, y su porcentaje de infartos y piedras vesiculares mucho menor.

Un interesante estudio sobre la alimentación realizado en EEUU durante ocho años, reveló que quien come mucha carne, tiene más probabilidades de padecer cáncer que un vegetariano. Del mismo se desprendió que la diferencia entre los que comían mucha carne roja y los que comían poca es de una cuarta parte más de cáncer en los primeros, sobre todo cáncer intestinal, lo que en muchos casos ya era conocido por los médicos de la antigüedad.

Entre el 40-60% del cáncer de páncreas e hígado está producido por un consumo desmesurado de carne, pues su asimilación es una carga excesiva para el organismo. En realidad, esta enfermedad no es otra cosa que un crecimiento desmedido e incontrolado de células enfermas. Además, existe un gran abanico de enfermedades, de infecciones y de trastornos que son favorecidos por un consumo desmesurado de carne.

Por ejemplo, las enfermedades cardiovasculares, que son la principal causa de muerte actual, aumentan a la par que aumenta el consumo de carne. Pero también la diabetes, el infarto de miocardio, apoplejía, perturbaciones de la circulación sanguínea, osteoporosis, artritis, artrosis, reuma, gota y obesidad, entre otras, sin olvidar que también la sensibilidad al dolor aumenta.

Realmente, no necesitaríamos en nuestra forma de vida la carne. Un ejemplo lo tenemos en algunos países asiáticos donde se vive de forma vegetariana desde hace generaciones, disfrutando de muy buena salud. Recientes estudios demuestran que los vegetarianos tienen mejores parámetros de salud: en general, los vegetarianos están más sanos.

Desde un punto de vista científico, la carne es insana y habría que evitarla en lo posible. ¿Por qué entonces en hospitales, residencias para la tercera edad o escuelas aún se contempla la dieta cárnica como la dieta normal?

Si vemos cualquier pirámide alimenticia recomendada por médicos y nutricionistas, descubrimos que los alimentos más consumidos deberían ser los cereales, seguido de frutas y verduras, y sólo muy arriba se encuentran las grasas, carnes, huevos, leche y sus derivados. Si miramos otra pirámide, esta vez la de las subvenciones del Estado a la alimentación, descubrimos que son los productos de origen animal los que cuentan con mayor subvención estatal. Lo que no deja de ser paradójico, puesto que se financian alimentos que no son saludables.

Con esto el Estado se causa a sí mismo, en parte, un buen numero de problemas, ya que a través del enorme gasto de la Seguridad Social, se tendrá que curar aquellas enfermedades derivadas de una mala alimentación. ¿No sería acaso mejor y más económico prevenir que curar?

En otro orden de cosas no se sabe qué ocurre realmente en las granjas de cría intensiva. Allí los animales son alimentados de tal forma que puedan producir en el menor tiempo posible la mayor cantidad de carne. Esto puede favorecer luego una situación de crecimiento celular incontrolado y anormal en nuestro organismo.

Cuando las grasas y proteínas de la carne nadan en el cuerpo humano, es como una contaminación de petróleo en el mar. Las células en el sistema inmunológico están totalmente paralizadas, porque no pueden neutralizar estas partículas dañinas. Con esto no es extraño que vaya tan estrechamente ligado el consumo de carne a la aparición de enfermedades incontrolables.

Las ricas y sanas ofertas de la naturaleza preparadas con ingredientes de primera calidad, tienen como resultado verdaderos manjares. La cocina vegetariana no es desabrida, sino refrescante, digestiva y, sobre todo, sana. Con los muchos dones que la naturaleza regala es fácil renunciar a la peligrosa carne.

No por casualidad, muchas personas famosas vivieron como vegetarianas, como por ejemplo Sócrates y Platón, Darwin y Tolstoi, Nietzsche y Gandhi, Albert Einstein y muchos más.

http://www.lavanguardia.es/lv24h/20090324/53666585927.html

Superhéroes vegetarianos en el Día Mundial Sin Carne

Un grupo de 45 jóvenes, algunos disfrazados de superhéroes anónimos, ha hecho un carnaval callejero por el centro de Barcelona para reivindicar que una dieta con menos carne mejora la salud y reflexionar sobre el deterioro del planeta y el aumento del hambre en el mundo.

Los jóvenes han repartido panfletos en los que se podía leer "menos carne es más salud" entre las personas que paseaban por Portal de l'Angel.

El objetivo de la concentración ha sido celebrar el día mundial sin carne y explicar los beneficios de una dieta sin carne, reflexionar sobre la muerte de miles de animales al año, el deterioro de la salud, la contaminación del planeta y el aumento del hambre en el mundo.

Según los organizadores, el grupo AnimaNaturalis, la grasa de origen animal aumenta en un 40% las posibilidades de sufrir cáncer y de padecer enfermedades cardiacas, aumenta el riesgo de infarto, obesidad, apendicitis, osteoporosis, artritis, diabetes e intoxicación.

En la Prensa

• BTV
• 20Minutos
• ADN Diario
• Qué Diario
• Soitu
• EcoDiario

http://www.animanaturalis.org/post/20090323_Superheroes_vegetarianos_en_el_Dia_Mundial_Sin_Carne

3 Most Popular Vegan Fallacies

By Adam Kochanowicz

Despite its tremendous health benefits and implications on the welfare and rights of animals, veganism is highly misunderstood. We vegans find ourselves having to debunk the following myths all the time but we're happy to educate. Adopting a vegan lifestyle is easier than you may think and has tremendous benefits. Here's a few things you may want to re-examine:

Protein Deficiency

While the myth that vegans have a hard time getting enough protein is the most popular vegan health fallacy, there are plenty of others and most are misleading or just plum wrong.

Proteins are essentially the building blocks of living cells,they're in every living thing whether it be a cucumber, a bacterium, or a cow. The reality to the protein problem is very much the opposite. Omnivores (those who eat both animal- and plant-food) should be worried for getting too much protein which, unlike fat, is not stored in excesses as energy, but toxins. Think about it, when have you ever heard of anyone having protein deficiency other than in countries where people are starving?

What is important is that a vegan should not be worried for having to work harder for nutrition any more than they should be overconfident for having an optimal diet. Like any change to a new diet, a vegan should consult a doctor and find the best way to make the transition. Make sure you're getting plenty of healthy, diverse calories and you'll likely be very healthy.

It's hard to be a vegan in ____ (Insert city)

I've heard it plenty of times and I roll my eyes each time “I had to stop being vegan because I went to France,” “I live in a small town, I can't be vegan.” I've spent plenty of time in foreign lands and small towns to know that it's just another world. Sometimes you just don't have the luxuries of natural foods stores or specialty items but it just takes a little more effort initially to slip into a vegan lifestyle that works for your town or visiting city without extra effort in the future.

First of all, no matter how small your city may be, your local grocery store is likely to have a decent array of produce. Forget about the veggie burgers and tofu and get accustomed to making creative dishes with fresh fruit and veggies.

You'd be surprised at how easy it is to get tofu or rice milk or whatever it is you crave. You may be the only person asking for it, but in a small town, that could represent 5% of the demand. Sooner or later maybe a family member or another patron picks it up too. Ask the store manager to order something that's not too unfamiliar (soy milk but not soy cheese). If you don't live in a particularly tiny city, check out vegguide.org which has a comprehensive listing of vegan and vegan-friendly establishments at the continent, country, state, and city level.

Vegans are Skinny

(Vegan bodybuilder Robert Cheeke, right; Kristopher "Topher" Flannery, below) I don't want to discredit the fact that transitioning to a healthy vegan diet is great for weight loss, but understand you can still be vegan and put on weight--fat or muscle. The only technical stipulation for a vegan diet is the avoidance of animal products. Pepsi, chips, and crackers are still on the table as well as vegan cookies, cake, and pretty much anything other than cholesterol and animal fat that would plump you up on an omnivorous diet.

The myth that vegans can't put on muscle is equally as preposterous. To put on muscle mass, a vegan needs weight-training exercise and a diet high in calories and protein just like any other human being. Protein can be found in almost all foods and is especially high in legumes, nuts, seeds, and some grains. In fact, due to its cholesterol-free and low fat nature, veganism is actually an optimal diet for bodybuilding.

http://www.examiner.com/x-4198-Omaha-Vegan-Examiner~y2009m3d10-3-Most-Popular-Vegan-Fallacies

Derribando diez mitos sobre los veganos

1. Vegans have no social life: Actually… vegans are hardly inhibited by their diet. Navigating the food world through a new lens is initially exhausting, and those who care about you might feel like they’re stepping on glass to accommodate your new dietary needs. Eventually, though, vegans can say to their present company, “take me wherever, I’ll find something.” Going vegan does not change one’s fundamental abilities to socialize: movies are just as funny, shopping is just as enjoyable, and most every activity remains unchanged despite a new diet. A new diet doesn’t have to mean a new you.

2. Vegans smell: I believe this myth originated due to a desire to conserve water and not wanting to lather the body with chemicals found in many bath products. But I speculate, because I don’t exactly know from where such a silly statement derived. Going vegan doesn’t require an overhaul of one’s bathroom. Keep the shampoo, use the toothpaste… and when those run out, look for vegan-friendly alternatives should you feel so inclined. The person who judges your toiletries is only you. And should only be you. Anyone who stalks your bathroom supplies and judges you for it is creepy. Fortunately, the market of organic, vegan products is expanding. In fact, even Victoria’s Secret offers a line of vegan beauty products.

3. Vegans eat nasty food: What vegans forgo isn’t much, especially in lieu of what they substitute for the meat products. Usually, they find foods they never knew existed. For example, I don’t know a single meat-eater who has tasted dragon fruit. Tofu has to be the most misunderstood stereotyped product ever. When I ask a person why they hate tofu, the general response is, “I bought a packet of the stuff and took a bite. It was slimy and gross.” Yeah, I suppose that would be pretty gross. I generally liken tofu to meat in terms of preparation: eating it raw is highly unappetizing, but everything that one does to meat can be done to tofu—broiled, baked, fried, etc. Aside from tofu, the other general assumption is that the diet is scarce or full of peculiar foods. Perhaps this used to be the case when no markets catered to vegans, but now, stores and restaurants take great pride that they can create dishes in likeness of old fashioned favorites, like cookies, cakes, pasta, chicken sandwiches, Mongolian beef, etc. Green, a vegan restaurant on the Tempe/Scottsdale border, has a menu full of such dishes. Chances are, if vegan food tastes bad it’s because it’s not being prepared correctly… not because all vegan food is bad. I actually spit out vegan curry chicken salad because I could’ve sworn it was actual chicken. Whole Foods assured me otherwise. Raw foods, as mentioned in my previous article, are becoming the same way in its great variety.

4. They are socialist commies or anarchists: not quite. Vegans might point the finger at large corporations as the root of animal cruelty, and thus appear to dislike them altogether. Similarly, the progressive style of vegans tends to attract more liberals than conservatives who value tradition (meat-eating tradition included). It’s true that I’ve met few vegan republicans. But, political beliefs do not always correspond to lifestyle choices. I, personally, am very fiscally conservative as is my vegetarian boyfriend. I work in accounting for a Fortune 500 company. Given this extensive list of (famous) vegan and vegetarians here, I can’t imagine there aren’t a few of different political leanings. As cliché as it sounds, vegans are incredibly multi-faceted.

5. They love animals more than people: No, vegans just happen to love animals to an extent that we don’t support killing them for food. Secondly, vegans support the same (human) causes as many others, like ending genocide in Darfur, breast cancer awareness and numerous other causes. Working towards one cause for animals doesn’t detract the efforts made by others for human rights.

6. They will try to convert you like it’s a religion: Hardly. Some organizations can be radical in their attempts to ‘spread the message’ but for the most part, many vegans simply don’t want meat eaters to judge them any more than they want to be judged for their dietary choices. Many blend in and you don’t even notice them. You won’t find vegans showing up at anyone’s doorstep handing out pamphlets here in Phoenix, anyway. Just Mormons and Jehovah’s Witnesses. And even then, I always offer them water and wonder what cruel person decided to send them on this mission in 120-degree summer heat. The truth is, most people incorporate veganism into their lifestyle and focus on whatever they do best, like acting, number-crunching, marathon running, etc. Not all vegans are outspoken. Lastly, for those vegans that would like others to try a more plant-based diet, nagging just doesn’t work, it’s unattractive, and a huge turn-off. It’s like the government tactic of ‘stick-or-carrot.’ It behooves vegans to use the latter in both name and method.

7. Eating meat around vegans is strictly prohibited: No, not necessarily. Not all vegans get offended if meat is in their presence. I’d say most are not. I was genuinely surprised by this random article of a guy confessing he could never date a vegan because he’d feel too bad eating meat in front of her. While I won’t be taking a bite off their plate, I don’t express disdain for those who grab a burrito filled with meat. Should I do so, the result wouldn’t be my friend choosing a bean burrito to satisfy me; likely (and understandably) he’d probably stop having lunch with me, just like I’d stop having dinner with him should I be brought to a steakhouse 5 times in a row. As a fair warning, should a vegan be heckled about eating rabbit food, a retort along the lines of being a caveman carnivore is deserved.

8. Vegans are skinny and in poor health: Simply untrue. Vegans can achieve exceptional levels of health. Many athletes are vegetarian, vegan, and even raw foodists. So many myths surround vegans and an inability to get adequate levels of protein, calcium, B12, etc… but the vegan diet can adequately provide these sources of nutrients. Vegan athletes do exist, and many perform exceptionally well. A plant-based diet can be unhealthy just as a meat-based diet can go horribly wrong. Generally, a balanced plant-based diet can be incredibly successful, and when done correctly, is better for you and the planet than a balanced meat-based diet. For a few resources on these myths, see the ‘for more info’ box on how to obtain these nutrients on a vegan diet.

9. Vegans have no sense of humor: Yes, vegans can appear self-righteous and judgmental in their earnest fight for animal rights and sustainable eating. Sometimes, being the punch line of jokes grates on us a little (probably because we’ve heard the joke 20 times minimum and it stops being funny by repetition). But for the most part, vegans are a group comfortable in their beliefs and eating habits that we can roll with the best of em… just remember that respect is a two-way street. Humor extending outside diets is always well-received. Veganism doesn’t prevent me from finding The Office just as funny as everyone else. Including Dwight and his ridiculous affinity for hunting (hey, he has a beet farm too, right? I love the link on this and had to include it).

10. Veganism is too time-consuming: As stated in myth #6, most vegans are in jobs and specialize in things that have absolutely nothing to do with their diet. The only time they think about it is when preparing their food and even then, no affirmation is made along the lines of, ‘golly gee, this didn’t hurt a single animal!’ More so, it’s ‘what tastes good today?’ Some vegans, especially those that work in fields promoting a vegan lifestyle, do focus extensively on promoting the message to others, and those people will be the vegans in the spotlight making the name for the rest of us. Generally, what they do is amazing and their work is to be commended. But for many others, veganism is just one small facet of who they are and it isn’t given much more than a second thought. To what extent one takes it (ie, getting involved in animal rights movements, joining support groups, etc) is up to the individual. Veganism has no contract of terms and conditions.

http://www.examiner.com/x-4348-Phoenix-Vegan-Examiner~y2009m3d2-Debunking-10-vegan-myths

ACCIÓN DE GRACIAS VEGETARIANO

www.ecorazzi.com/2008/11/26
/a-very-thanksgiving-veg-blog-round-up-news-from-around-the-web/

LA COMIDA VEGETARIANA ESTÁ DE MODA

En este video se comenta que la comida vegetariana está de moda y se habla de la sofisticación que puede tener, aparte de lo sana que resulta.

http://video.publico.es/videos/0/6106/8/views

TO BE OR NOT TO BE VEGAN?

The vegetarian lifestyle has been promoted alongside the green lifestyle for the last several years. However, the vegan lifestyle has recently gained the spotlight — for better or for worse.

Vegans don’t eat meat, dairy products, eggs, honey or any foods with any type of animal remnants — they only eat food of plain origin, according to passionatevegetarian.com

Due to the strict diet options, the vegan choice may be considered the most demanding of any lifestyle, whether it be vegan, vegetarian, lacto-ovo, pescetarian, vegetarian sympathizing or carnivore.

All the facts and information for such a decision must be researched, and talking to a professional nutritionist, dietitian or doctor is suggested, according to Karen Moses, the director of wellness and health promotion at ASU (Arizona State University). Also, at Campus Health Services at ASU, students can schedule an appointment with a dietitian.

“There are many cookbooks available and Web sites dedicated to strictly vegan recipes,” says Caitlin Joseph, a secondary education and biology senior.

Joseph is president of the VegAware club at ASU. “ Vegweb.com is my favorite [vegan Web site]. Changing Hands Bookstore has a lot of vegetarian cookbooks for cheap prices,” Joseph says.

There are benefits and risks associated with the most extreme vegetarian lifestyle, but this is true for any life-changing decision.

Risks of becoming vegan include an inadequate intake of certain vitamins that cannot be found easily or at all in plant-based foods such as the vitamin B-12, vitamin D, calcium, zinc, riboflavin and protein, according to Moses.

“Some groups suggest that vegans may have increased protein requirements because of the lower digestibility of plant proteins. However, some research studies suggest that there is not a need for increased protein in the diet for vegans,” Moses says.

Therefore, it is up to the discretion of vegans to decide about their protein intake.

Some possible protein sources can be found in tofu and other soy-based products, legumes, seeds, nuts, grains, fruits and vegetables like broccoli, mushrooms, tomatoes and cucumbers, according to sites for the FDA Consumer and www.happycow.net

Certain vegetables, fruits and grains should be consumed in order to ensure an appropriate iron intake as well, especially for women during menstruation.

Without enough iron and B-12 in a vegan diet, there can be a risk of anemia and irreversible nerve deterioration, according to www.living-foods.com

If the risks are adhered to, then the vegan lifestyle can be a healthy choice.

“It is certainly possible to choose a vegan eating style and be healthy. [However], there are certain practices that a person should include in a vegan eating style to ensure that they receive all the nutrients needed for good health,” Moses says.

Moses gives some of her own tips to avoid risks associated with going vegan.

“It would probably benefit vegans to take a daily multivitamin supplement designed for vegans, and to ensure they eat plenty of legumes for protein, e.g. soy protein,” Moses says.

One factor to take in consideration when going vegan is that not all plant-based and vegan foods are low in fat and calories.

“Oils and frying and other sources of fat in the diet — even though it’s from a vegetable source — add calories,” Beverly McCoy, a family nurse practitioner and clinic manager at ASU’s Polytechnic Campus, says.

Another possible risk associated with the vegan lifestyle is the loss of energy and inability to participate in vigorous activities.

Without the necessary nutrients and vitamins, anyone can have a difficult time with energy loss and physical activity. However, there is no reason why vegans who are knowledgeable about their diet should have problems.

“A vegan diet can meet energy needs for exercise and daily activities,” Moses says.

Some benefits of becoming vegan include “offer[ing] many of the substances that preserve health, and lack many of the substances implicated in heart disease, cancer and other chronic diseases of this era,” Moses says.

Other benefits include the decreased likelihood of becoming overweight and a lower rate for cardiovascular disease, according to Moses.

Despite the benefits, there is also the issue of many vegan-friendly foods costing more than regular foods. Various vegan foods found at specialty stores tend to be high priced, but basic vegan foods like rice and beans are generally cheap, especially in bulk.

“If you look at the menu at Chipotle, for example, a vegetarian burrito with beans and rice and veggies is about a dollar or more cheaper than a meat burrito and provides sufficient amounts of protein and other nutrients with even less saturated fat and sodium,” Joseph says.

Opinions of people on the vegan diet will generally differ, regardless of what information is available to support or reject the vegan lifestyle.

“The healthiest eating style for most people will be mostly plant-based,” Moses says. However, she said that low-fat dairy products, fish, white meat from poultry and lean meat are healthy to consume in small quantities.

“[A healthy diet] can be achieved without the fats, sugars, hormones, antibiotics and pesticides that are in many meat and animal food products,” Joseph says.

http://www.asuwebdevil.com/node/2719