Some People Refuse To See Fact

By : Lauren Woods

How come even when you present people with fact about the vegan lifestyle, people don't believe? It is so frustrating! I don't push it in anyone's face, because I'm fresh as a vegetarian and still learning myself- but the more I learn, the more I want to share.

All those years I was drinking milk I was feeling so good about it... I just can't see how myself, and so many people remainignorant about nutrition.

http://saveourbones.com/osteoporosis-milk-myth/

The milk myth has spread around the world based on the flawed belief that this protein and calcium-rich drink is essential to support good overall health and bone health in particular at any age. It is easy to understand that the confusion about milk’s imaginary benefits stems from the fact that it contains calcium – around 300 mg per cup.

But many scientific studies have shown an assortment of detrimental health effects directly linked to milk consumption. And the most surprising link is that not only do we barely absorb the calcium in cow’s milk (especially if pasteurized), but to make matters worse, it actually increases calcium loss from the bones. What an irony this is!

Here’s how it happens. Like all animal protein, milk acidifies the body pH which in turn triggers a biological correction. You see, calcium is an excellent acid neutralizer and the biggest storage of calcium in the body is – you guessed it… in the bones. So the very same calcium that our bones need to stay strong is utilized to neutralize the acidifying effect of milk. Once calcium is pulled out of the bones, it leaves the body via the urine, so that the surprising net result after this is an actual calcium deficit.

Knowing this, you’ll understand why statistics show that countries with the lowest consumption of dairy products also have the lowest fracture incidence in their population (there’s more on this later).

Source: Vegetarian Friend

Is a Vegetarian Diet Best for Diabetes?

Type 2 diabetes is the most common form of the disease that affects millions of people worldwide. But diabetes can also be caused by autoimmunity, known as type 1 that develops early in life. Pregnant women are at risk for gestational diabetes from hormones released during pregnancy that raise blood sugar levels. Can diabetes be avoided or controlled with a vegetarian diet?

Diabetes risk lower with less meat before pregnancy

According to a finding from the NIH/National Institute of Child Health and Human Development, published January, 2012 in the American Journal of Clinical Nutrition, women who ate a high animal fat diet prior to becoming pregnant had a higher risk of gestational diabetes that persisted even for women who exercised to thwart high blood sugars during pregnancy.

Study author Cuilin Zhang, M.D., M.P.H., Ph.D., of the Epidemiology Branch at the Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD) said in a press release, "Our findings indicate that women who reduce the proportion of animal fat and cholesterol in their diets before pregnancy may lower their risk for gestational diabetes during pregnancy.”

The recommendation from the researchers is that women who are planning pregnancy reduce their intake of animal fat and cholesterol to 5% of total daily calories. Less animal fat in the diet was associated with a 7% lower risk of gestational diabetes.

Vegetarians at lower risk for diabetes from metabolic syndrome

An April 2011 study published in the journal Diabetes Care indeed suggested vegetarians have a 36% lower chance of developing metabolic syndrome that leads to heart disease, stroke and diabetes, compared to meat eaters.

Vegetarians can still develop metabolic syndrome but eating a plant based diet was found to lower the chances from 39% for meat eaters to just 25% for vegetarians. Semi-vegetarians risk for metabolic syndrome was 37% per the study results.

Lead researcher Nico S. Rizzo, PhD said the finding, which came from a long-term study lifestyle and health of almost 100,000 Seventh-day Adventist Christians across the United States and Canada, was a ‘surprise’.

"I was not sure if there would be a significant difference between vegetarians and non-vegetarians, and I was surprised by just how much the numbers contrast," he continues. "It indicates that lifestyle factors such as diet can be important in the prevention of metabolic syndrome”.

According to the National Institutes of Health, the two most important risk factors for metabolic syndrome that can lead to diabetes and complications of stroke and heart disease are increased waist circumference and insulin resistance.

Gary Fraser, MD, PhD who headed the Adventist Study 2 says, "Trending toward a plant-based diet is a sensible choice."

Switching to a vegetarian diet, combined with exercising at least 3 times a week might also offer significant protection against diabetes for African-Americans who are at greater risk for developing the disease.

Blacks are also more likely to experience type 2 diabetes complications that include kidney disease and amputation of the extremities, according to the U.S. Department of Health and Humana Services.

"These findings are encouraging for preventing type 2 diabetes in the black population, which is more susceptible to the disease than other populations," said Serena Tonstad, MD, a professor at Loma Linda University and lead author of the research, published in the October, 2011 issue of Nutrition, Metabolism & Cardiovascular Diseases.

Just adopting a Mediterranean diet that includes plenty of plant-based foods such as olive oil, grains, fruits, nuts and vegetables, fish and is low in meat, dairy products and alcohol might cut your chances of developing type 2 diabetes by 35%, according to findings published in 2008 in the British Medical Journal.

Plant based food could cut risk of type 2 diabetes complications

Eating nuts, such as almonds, fiber food that include oats and barley, plant sterols and soy proteins that are part of a vegetarian diet can help keep cholesterol levels in check. High cholesterol is a major contributor to heart disease for people with type 2 diabetes.

A 2003 report published in the Journal of Clinical Nutrition also suggested reducing meat in the diet can protect the kidneys from harm and “could produce very significant metabolic advantages for the prevention and treatment of diabetes and its complications.”

Eating a plant-based diet is also humane, considering current factory farming methods, found by the Pew Commission on Industrial Farm Animal Production (PCIFAP) to “…threaten public health, the environment, animal health and well-being, and rural communities.”

If you’re considering a vegetarian diet for preventing or managing type 2 diabetes, speak with your doctor first.

Studies show vegetarians have less chance of developing type 2 diabetes from metabolic syndrome and that eating a plant based diet has benefits for controlling the disease that is expected to affect 1 in 10 people by the year 2030. Women might also cut their risk of gestational diabetes by lowering their intake of meat before getting pregnant.

Resources
NIH News
“High animal fat diet increases gestational diabetes risk”
January 25, 2012

Source: http://www.emaxhealth.com/1020/vegetarian-diet-best-diabetes

Sources of vitamin D for Vegetarians

Weak muscles and poor bone density are some of the symptoms of vitamin D deficiency. But there are chances that lack of this vitamin can cause asthma in children, cognitive impairment at an older age, intolerance to glucose and multiple sclerosis.

Quite serious illnesses, but they can be prevented. However, the rules differ for vegetarians. What are the healthy vegetarian sources of vitamin D? Let's find out.

Recommended daily allowance for vitamin D
For those between 1 - 70 years, the daily allowance is 15 micrograms, that is, 600 International Unit (IU).

For those older than 70 years, it is recommended to have 800 IU daily that equals to 20 microgram.

Soy products:
Soy products like tofu and soy chunks are a healthy source of vitamin D. These products are easily available at a supermarket. Tofu may be a new ingredient for some, but Indians have been using soy chunks for a long time.

Fortified cereals:
Oatmeals and breakfast cereals are fortified with different vitamins. Check the label to ensure that you are getting the right amount of vitamin D in your body.

Mushrooms:
You can eat mushrooms as starters or prepare a side dish for dinner; mushrooms are a favourite with the kids. This goes for non vegetarians too. If your child makes a fuss about eating, then try some delicious mushroom preparations.

Sunlight:
Science textbooks highlight this fact - sunlight is the biggest source of Vitamin D. But remember to bask in the sun for 10 -15 minutes before 8am and at dusk. Beyond that you are asking for trouble, you don't want skin ailments to plague your skin.

Fruits:
Most fruits lack vitamin D with the exception of oranges. A glass of orange juice is rich in calcium and vitamin D.

Fortified margarine:
Word of caution: Use margarine like a miser, large portions of margarine can be unhealthy. Before purchase, check if the margarine is fortified with vitamin D.

Alternative milk:
Opt for alternative milk like soy, rice and coconut. Most mothers use coconut and rice milk with food, but what about soy? Dairy products like yogurt are now made from soy milk.

Source: Times of India

Riskiest Foods

Safe handling and cooking of food are highly recommended and significantly cuts the risks, but won't guarantee that you'll always avoid contamination.

Leafy greens
Lettuce and other leafy greens are super healthy but also susceptible to contamination through improper processing or handling. Most of the bacteria are in the outer leaves, discard and rinse the rest a few times. Bagged salad should also be washed.

Potatoes
Food poisoning linked to this popular vegetable is often caused by dishes like potato salad that are improperly refrigerated. Potatoes can also be contaminated during agricultural processing. Scrub well and cook thoroughly.

Tomatoes
Salmonella can live in the raw fruit, but multiply when tomatoes are cut and left in a warm environment. Store items like fresh salsa in the fridge.

Beansprouts
The warm, moist conditions that are ideal for growing beansprouts are also great for cultivating bacteria. It’s recommended that children, the elderly, and anyone with a compromised immune system avoid consuming raw beansprouts.

Berries
Most cases of illnesses associated with berries occur from fruit that is contaminated by sick farm workers or exposed to dirty water. Rinse berries thoroughly and find trusted local source for in season fruit.

Source: http://uk.lifestyle.yahoo.com/11-riskiest-foods.html

Want Better Health? Your Eating Environment Matters

Food choice, nutrition and diet have been growing topics hotly debated in the public arena.

But despite increased public awareness that food choice plays a vital role in health, most Americans continue to eat too few fruits, vegetables and whole grains (USDA Center for Nutrition Policy and Promotion).

The Obesity Epidemic

With more than two-thirds of American adults either overweight or obese, what American’s eat is a topic that cannot be dismissed lightly.  Studies on obesity in America have found that rates of obesity among adults has more than doubled since 1980 and that rates among children, even those as young as 2 to 5, are alarming.  Obesity rates for adolescents have tripled, while those for children aged 6-11 have quadrupled.

Along with what many have begun to refer to as an epidemic of obesity, has also come an increased focus on healthy eating behaviors and lifestyle choices.  The questions researchers and health advocates ask include: what contributes to unhealthy lifestyle choices and which interventions lead to successful behavior change, weight loss and improved health?

Education about nutrition has been finding its way into the public domain.  Magazines and newspapers, advertisements on television and information in our children’s classrooms are a few of the ways health educators have increased the knowledge of the public at large.

Environment Matters

But this fight to educate the public about a healthy lifestyle can get lost in the wealth of unhealthy products American’s encounter throughout daily life. Fast food restaurants, shopping malls, workplaces, and corner stores make eating healthy a challenge.

Not only are we surrounded by unhealthy food options, we are also surrounded by unhealthy messages about food.  The environment in which we live and work has a significant impact on what we view as healthy and on how much food we believe we need to eat.

We may not pay close attention to the billboards with coffee drinks heaped with whipped cream being consumed by happy and thin models, or commercials in which physically fit sports fans watch a game with a bucket of fried chicken, but they do have an impact on how much we believe we can and need to eat.

Effective nutrition education and behavior change requires multifaceted interventions.  Education alone has not lead to great behavior change.  Lasting change appears to require education, individual intervention and changes to our environment to make the healthy choice the easy (and obvious) choice.

Individual differences in our beliefs and attitudes about food have an impact on what and how much we eat, but so does our environment.  The people around us, the messages we see at work, on TV and in our communities and, yes, even information about the calories in a Big Mac can have an impact on the food choices we make.

If we want better health, we may need to change how we think about food; increasing your awareness about how your environment influences your thoughts about food is one place to start.

Source: http://psychcentral.com/blog/archives/2012/09/25/want-better-health-your-eating-environment-matters/