I am a recovering Omnivore. Why recovering? I believe that eating meat is not a necessity, but a habit foisted upon us as soon as we’ve cut our teeth. Like many people who’ve realized they’re addicted to something I am in recovery.
Hi, my name is Don and I eat meat.

So why do I want to stop? I’ll explain. Perhaps you’ll find your own reason here. My wife, Lisa, is fond of three-pronged attacks. If you're going to use a pronged attack the accepted number is three. I've never heard of a four- or five-pronged attack.  Have you?

 So three it shall be: Mind, Body, and Spirit.



I'd also like to note that this is a personal choice. I'm not trying to convert anybody. Writing this down is my own learning process and it helps me remember why I’m doing it. I'm simply sharing my thoughts. Live whatever way you feel is best for you.



MIND
Money!



Being vegetarian costs less. I'm saving money for that lair I've always wanted (sharks with laser beams not included). And speaking of saving money, my health care costs will go down! It is possible to spend more money, and though my raw vegan friend Tonya Kay has said, "I don't have a discount body" when discussing the cost of organic produce, you’ll generally spend less. Poor people worldwide thrive on a diet of rice and beans. With a little knowledge and ingenuity you can have an exotic and nutritious meal on the cheap. Heck, you don't even have to cook it! And it can be fun!




Shelf Life Differential


Leave some lettuce on the counter for a day. Leave out some uncooked beef for a day. Which one is likelier to make you sick if you eat it? If you eat meat you need to constantly worry about cross contamination. When you hear stories about contaminated vegetables on the news the cause is generally pesticides or contaminated runoff from livestock. Eating fruits and vegetables is safer; much, much safer.


Efficiency


Being vegetarian is an efficient use of resources. Twenty vegetarians can live off of the same amount of land as 1 meat eater. If Americans cut down their meat intake by only 10% enough grain could be freed up to feed 60 million people.  Result? The cost of food around the world would drop and more people could be fed. The use of modern agricultural methods has resulted in increased efficiency of grain production but the cost of bread, etc. continues to rise. Why? Most grain grown isn't fed to people.



Pollution:  The presence in or introduction into the environment of a substance or thing that has harmful or poisonous effects



You can be a climate change denier. I'm really OK with that. Climatology is a new and inexact science. It's OK to be skeptical. What's not OK is pollution. 

It's not OK to pollute the water you drink, the air you breathe and the food you eat. Don't let some corporate shill denying climate change so he can make a buck con you into believing pollution is OK. There are no pleasant after effects of pollution, and the industrialization of livestock farming has created a monster.

 When I say "industrialization", I'm not talking about the small family-owned farms or what they call hobby farms in Texas. I mean the large scale operations. They have been a significant problem in the recent past.

 In 1993, overflow from an outbreak of cryptosporidium in Milwaukee's drinking water supply caused 100 deaths and sickened 430,000 people. The same type of runoff has also caused algae blooms and fish kills. I didn't have to go to Wisconsin to find those. I just looked at the St. Johns River in Jacksonville where I live.

 The air pollutants from these farms have also been linked to causing and increasing people's vulnerability to respiratory illness. The effects aren't limited to people. They can make plants more vulnerable to disease as well.

These are just a few examples. A great deal of information is available on this subject. Go out and read some of it.


USDA Wisconsin
Contamination from Seaboard Farms in OK
Spontaneous Abortions possibly caused by runoff from feedlots, CDC

BODY

The human animal is one of the most adaptive species on the earth. We live in a variety of climates and in all sorts of terrains. One reason we can do this is because we're omnivores. People can eat darn near anything, but we don’t have to.



Three ounces of Zonocerus Variegatus’, commonly known as grasshoppers, have around 21 grams of crude protein, 7 grams of vitamin A, 5 grams of iron, and 35 grams of calcium plus other human nutritional requirements. Technically grasshoppers are way more nutritious than beef. Insects can be an absolutely fabulous source of food and we are very capable of digesting them and using the nutrition provided. So why not? Because in the Western world it's not culturally acceptable. There is a movement in the United Nations led by Professor Arnold van Huis trying to change this. And he is not the first to suggest this by far. Vincent M. Holt published a pamphlet on the subject complete with recipes in 1885. The practice even has a name, entomophagy.



I’m not trying to get you to eat bugs. What I’m trying to get across is that alternatives to what we view as traditional sources of proteins are not a new idea.

You don’t need to eat insects. You also don’t need to eat meat. Humans can get most of the nutrition we need from a plant based diet. There are very few nutritional concerns but you can get supplements in the modern world.  Supplements you should be taking even if you eat meat. There is no real NEED to eat meat. It's a WANT.

 You can eat meat, grasshoppers, or beans (the best known high protein vegetarian option). Of those choices only beans offer no cholesterol, decrease the chance of heart disease as well as cancer, and are high in fiber. Oh yeah, and you don't have to capture and kill beans. They're pretty docile.



Besides heart disease and cancer eating meat can contribute to:

Osteoporosis

Kidney stones

Gallstones

Diabetes

Multiple Sclerosis

Arthritis

and more!



If I am vegetarian I will live longer. I will likely be in my 70s should my daughter Grace decide to tie the knot. I want to dance with my loving wife, Lisa, at my daughter's wedding. I've started taking dance lessons and would really like to be there. I may be good by then, you never know!

Think of vegetarians and skinny, pale and weak? Think again! VGirlsVGuys is a project of photographer Melissa Schwartz, an accomplished artist and vegan activist.

SPIRIT

This is a less selfish topic that some of you will hate. Remember, I’m not trying to change any minds. This is all for me. Do what you will.

Think for a minute on the topics I written on above, specifically the items under MIND. By becoming vegetarian I stop thinking about what’s happening and start doing something about it. If enough consumers vote with their wallets, changes will be made. Of course these industries are heavily subsidized by billions of tax dollars. You’ll have to speak louder than lobbyists. It will take millions of people to out yell those megaphones of millions of dollars in political donations. I do hereby add my tiny voice.

I’ve also done something I don’t recommend for any meat eater. I found out where my meat comes from. I don’t mean cows, chickens, pigs and fish. Despite popular opinion I am not an idiot. I’ve simply stopped living under the illusion that the animals I have consumed were healthy and well cared for. They weren't. They often lived in deplorable conditions that, if done to a single animal in your backyard, would cause your arrest for animal cruelty. I’m not exaggerating. Look it up. What you’ll find will probably be old footage because laws have been passed preventing the filming of activities inside of factory farms and animal processing companies. It’s bad for business, you see; your lobbyist dollars at work.


Time Magazine - Caged Hens: An Undercover Investigation Reveals Apparent Animal Cruelty at an Egg Farm
Video Shows Farm Workers Kicking, Tossing Piglets


Nobel prize winner predicts a rise in veganism


I am a healthy omnivore that’s chosen to care for himself and his world by becoming a vegetarian.

CONCERNS

But where will I get my protein?


Protein, protein, protein! Everybody wants to know where vegetarians get protein! Protein is not going to be a problem! There are other things you should give more thought to.


B12


If you are a strict vegan, or even mostly vegan, there is a good possibility you will develop a B12 deficiency if you don’t take a supplement. And even though B12 is found mostly in the meat of animals, with smaller amounts found in eggs and milk, a deficiency often occurs in meat eaters as well. Some cereals are fortified but it’s not adequate. Take a vitamin supplement. Many daily vitamin tablets are sufficient, you just need to read the label.


Iron


There are a plethora of sources for iron in a vegetarian diet:  

Tofu, black strap molasses, amaranth, lentils, swiss chard, dulse, lima beans, potato, wheat germ, pinto beans, kidney beans, dandelion greens, kale, pumpkin seeds, black beans, spinach, broccoli, almonds, pumpkin, beet greens, brewers yeast, quinoa, teff, figs, raisins, prunes, green beans, millet, whole wheat, parsley, kelp, oats, corn, peanuts, cashew butter, almond butter, blueberries, bananas and raspberries.



You can even increase the iron content of your tomato sauce by cooking it in an iron skillet. No kidding!

The caveat is that plant based iron must be accompanied by vitamin C to be absorbed, but that will not be a problem with a vegetarian diet.


Zinc


Zinc is essential for the immune system, the nervous system, and your skin. If you are prone to infection increase your zinc intake for a boost. You can take a supplement but it’s not really necessary. You can eat wheat germ or go for more tasty options like swiss chard, lima beans, baked potato, oats, mustard greens, pumpkin seeds, soybeans, rice, kidney beans, ginger root, wild rice, peas, leeks, lentils, cashews, sunflower seeds, and lima beans.


Omega-3s - Look here


Almost all Americans suffer an insufficiency in these fatty acids. A great many vegetarians make an exception and take a fish oil supplement, but Omega-3s can be gotten by using flax seed oil, or by using flax seeds in your diet.  Some can be gotten by including raw walnuts.


Calcium


You can get this essential nutrient by using calcium enriched products such as soy milk, or you can just eat your greens! Greens are where it’s at! Ready vegetarian sources of calcium are: Cooked turnip greens, torula yeast, collard greens, cooked rhubarb, spinach, oatmeal, tofu, broccoli, dandelion greens, swiss chard, blackstrap molasses, soy flour, mustard greens, almonds, baked beans, filberts, oranges, cooked kale, fresh spinach, tahini, and garbanzo beans.



Still obsessed with protein?


How much do you need?

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
Examples:  a 220 pound male would need about 100 grams a day and a 120 pound female needs 55 grams.


An ounce of cooked meat or fish has about 7 grams of protein. An average serving size should be, and I say should because most eat way more, 3 ounces. This gives us an average of 21 grams per serving. So how does a diet of vegetables, dairy and eggs stack up?


One egg has six grams of protein. I can’t remember the last time I sat down and ate one egg. I think I was a five or so. UNRELATED TRIVIA:  Why are there 100 folds in a chef’s toque (that tall white hat)? They represent the different ways to cook an egg.


One cup of milk has eight grams of protein. A 16 ounce glass, two cups, has 16 grams of protein. Dairy products are a real heavy hitter in the protein department. How do you think little calves grow into 1200 pound cows? The downside is that dairy products are often high in fat, and not the good kind, so be careful.


Lacto-Ova Vegetarians will not have a problem with protein. How about Vegans?


The common bean is the el magnifico of protein in your everyday vegetarian meal. Most beans have between 7 and 10 grams of protein per half cup. That’s half a cup! That’s 4 ounces people! And variety? There’s a taste and texture for every mouth!  


Common types of beans on the American table are:
Black beans
Black eyed peas.
Cannellini beans
Chickpeas, also known as garbonzo beans, are a personal favorite
Great Northern beans
Kidney beans
Lima beans
Pinto beans
Navy beans, also known as Boston beans


Another type of bean that’s becoming more common is the soy bean. The versatile soy bean is widely used in meat and dairy replacements. The edemame bean, an immature soy bean, makes a tasty high protein addition to your plate as well in salads or as a snack.

Bean sprouts are a great way to add protein to a meal. The most widely used type of bean for sprouting is the mung bean. Mung bean sprouts provide 3 grams of protein per cup. Not as much as a mature bean but nothing to sneeze at.


Broccoli. Broccoli? Yes, broccoli. This bright green member of the cabbage family has been prepared in every possible way imagined. Broccoli offers 3 grams of protein per ounce both cooked and raw. Besides the protein this vegetable offers 100% or more of vitamins C and K and smaller amounts of many other vitamins. Your mother and grandmother were right; eat your broccoli!


You can also find small amounts of protein in unexpected places, like a tomato. Two tomatoes contain a gram of protein. Two carrots also has a gram.


And what of the favorite canned vegetable of a famous muscular seaman? Spinach has a little less than a gram a cup. The squinty eyed sailor would be better off with kale at two grams a cup. I’m surprised he didn’t choose seaweed. You’d think a world traveler like him would know that nori, usually used to wrap sushi but great in a salad, packs a massive protein punch at over 11 grams a cup! Move over meat! You’ve just had your butt kicked!


Protein is NOT a problem!

One of the more daunting things to do when new to the vegetarian/vegan world is to find food when traveling. Don’t stress! There are plenty of resources and tips to help you get through any trip you have planned. And you can use these tips at home, too, to find great veg food at your local restaurants.

1.  The #1 tool for many traveling veggies is HappyCow.net. This website lists vegetarian- and vegan-friendly restaurants for cities and countries around the world. You can find sample menu items, links, prices and reviews. The website is free, or there is a cheap app to download that I find well worth the $2.

2.  Do a quick internet search for a city’s local vegetarian or vegan meetup or social group. Send a quick email, asking for suggestions. Veggies love to showcase their local cuisine! There are also great websites like The GGG’s www.VegJax.com to help all over the country! A quick internet search will help you find them.

3.  Think ethnic! Many international cuisines have lots of veggie options, and you may get to try something new. Look for Asian, Ethiopian or even Jamaican!

4.  Do your homework. It takes some extra time, but look for restaurants BEFORE you arrive at the city. You may save yourself some frustrations. Also, check to make sure restaurants are still open.

5.  If you can’t find ideal veg restaurants, there is no shame in visiting a grocery store and making your own meal. You can enjoy lunch in a park, or dinner under the stars.  Don’t let a vacation or work trip dampen your No Meat March pledge!

Here is a list of national and local veg-friendly dining guides I've found so far that covers popular cities:

NATIONAL:

http://www.tryveg.com/

https://www.vrg.org/restaurant/

http://nwveg.org/restaurants

http://www.adaptt.org/restaurants.html


LOCAL:

http://www.bostonveg.org/restaurants/ - Boston, MA

http://www.vsh.org/Veg-Friendly-Maui.htm - Maui, HI

http://www.vegcf.org/veg-dining-guide.html - Orlando, FL

http://supervegan.com/restaurants.php - NY

http://www.vegparadise.com/restaurants.html - Los Angeles, LA

http://vegancrunk.blogspot.com/p/memphis-vegan-dining-guide.html - Memphis, TN

http://vegtriangle.com/ - Raleigh/Durham, NC

http://thecharlestonplant.com/ - Charleston, SC

http://rhodeislandveganguide.blogspot.com/ - Rhode Island

http://www.vegdc.com/restaurants.php - Washington D.C.

http://www.vegsarasota.com/restaurants  - Sarasota, FL

http://www.vegmadison.com/restaurants.html - Madison, WI

http://michaelbluejay.com/veg/austin/restlist.html  - Austin, TX

http://www.popcitymedia.com/features/vegetarianrestaurants103112.aspx - Pittsburgh, PA

http://www.eatitdetroit.com/2012/04/hot-list-veg-heads-guide-to-everyday.html  - Detroit, MI

http://vegancarolina.com/veg-friendly-dining-guide/ - North Carolina

http://www.vegobx.com/ - Outer Bands

https://sites.google.com/site/njvegetarian/restaurants  - New Jersey

http://vegsandiego.com/ - San Diego, CA

http://www.valleyveg.org/the-valley-veg-dining-guide.html - Western MA

http://slcveg.com/ - Salt Lake City, UT

http://vermontvegetarians.org/restaurants.php  - Vermont

http://www.vegsf.com/restaurants.html - San Francisco, CA

http://www.vegsouthflorida.com/ - South Florida

http://oaklandveg.com/resources/dining-out/ - Oakland, CA

http://www.vegseattle.com/VegRestaurants.pdf  - Seattle, WA

http://www.veganmilwaukee.com/restaurants.html  - Milwaukee, WI

http://vegsyracuse.com/ - Syracuse, NY

http://www.scribd.com/doc/203704763/Philly-Veg-Dining-Guide - Philadelphia, PA

Getting started in the gym can be one of the most difficult parts of an exercise program. Making the decision to get started is a daunting challenge for most people and often times it is easier to say “I’ll just get started tomorrow”. I promise you that the sooner you get started the better! You will have more energy, sleep better at night, have less body aches, think more clearly, and feel better about yourself once you get started. 

     How do you get started? I can't stress enough the importance of starting slow when beginning a workout program. How many times have you seen people go so intensely the first day that they can't move for a week because they are so sore and then don't want to workout at all? Or even worst get injured because their muscles are so weak? Start slowly and increase your intensity every 2 weeks by a manageable amount of weight and reps. Muscles adapt to being used, but will tear if they are overstressed. I recommend starting off with walking fast, 30-second planks, and 12 rep sets for the rest of your body parts. Don't do more than one or two sets for each body part. Listen to your body. If your muscles feel pumped up, then that is good enough. After you build up you base strength you can start increasing weight or intensity. I highly recommend using a good trainer to start you up safely and keep you injury free.

Once your are rolling, here are a few tips to maximizing your time in the gym:

1. Make sure you eat at least a 45 min to an hour before you attack the weights. It's important to have enough fuel in your body to get through your workout! As a plant based trainer, I recommend oatmeal with a banana in it or a brown rice cake with almond butter.  

2. Set goals for yourself prior to your workout. For example, say I am going to do at least a 100 push-ups before I leave the gym. You will always accomplish more going after a goal. 

3. Make sure you are properly hydrated. Nothing will sap your energy more than being dehydrated. Drinking water consistently throughout the day is the key to not letting that happen! You don't have to guzzle down a ton, just be consistent. Chia seeds and beet juice also help you stay hydrated longer for an endurance workout.

4.  Get a good workout partner or personal trainer. Let's face it; we all get more reps in when someone is pushing us. If you know what you are doing in the gym, workout with someone who challenges you and pushes you. If you are not confident, hire a good personal trainer! Nothing is as important as your health, so invest that money in the only body you have!

5.  Have a music playlist ready that motivates you. I have seen so many different preferences for workout music! It really doesn't matter what type of music you listen to, as long as it pushes you to get those extra reps in!

Happy ‘No Meat March’ everyone!

I blogged some time ago about my love for Gardein products; in fact, it must have been more than two years ago! I’m now what I like to call “Vegan 2.0.” Yes, there was a “1.0” where I failed miserably at my attempt at veganism – I lasted a little less than a month, before reverting to my omnivore self. So, what made me want to do it again?

Some background: I’m an on-air reporter in the second largest city in Georgia. While this is not New York, or Los Angeles, this is a brutal business where appearance takes high priority. I was not happy with my body image, or the clarity of my skin. I’ve never been thin. I don’t think I will ever be “thin,” in the traditional sense. My body just isn’t built that way. I’m short. I was probably 30 pounds overweight and I certainly wasn’t losing any of it – and that was what eventually convinced me to give it a second go.  

You wouldn’t call me an “ethical vegan.” Unfortunately, my motivations were selfish – I’m a “dietary vegan.” We all have to start somewhere, right? I decided it was no longer worth poisoning my body for the momentary gustatory pleasure. Why do it? I couldn’t think of any logical reason to consume animal products anymore. Convenience? Maybe. It’s much easier to be able to eat anywhere I want than to be selective based on the ingredients. Cost? Certainly not. I’m fortunate to live around a major grocery chain (Kroger) that has a large, inexpensive selection of products that fit this lifestyle. I can get a pound of tempeh for $3. I’m sure that’s comparable, or cheaper, than a meat product. And even if it did cost more than that – think about the health savings. I won’t have to worry as much about diabetes, heart disease, or cancer as I age. Yes, I know those risks still exist – but I’d like to think I’ve greatly reduced my exposure to products that contribute to such diseases.

I’ll also admit, I didn’t *love* meat. I’ve met some people who tell me they CANNOT LIVE WITHOUT MEAT. Yes, they exclaimed this! I am not one of those people. The thing that has been the hardest for me is not consuming products with “hidden” milk and/or eggs in them.  

For much of my short life, I’ve loathed cooking. I didn’t want to do it. At all. That was my problem with Vegan 1.0…I tried to get away with only eating out, and I ended up screwing myself out of vital nutrients that my body required.  

This time, I’m smarter. I did my homework. I’ve learned some delicious recipes to foods I never dreamed I could make. They’re simple! And quick! I practically live off of my vegan alfredo, or vegan pesto recipes. They’re packed full of nutrient-rich foods that taste great!  

Let me tell you the results of such a lifestyle. I’ve lost four inches around my waist. I’ve dropped 15 to 20 pounds, and that’s without exercise (I have now taken up jogging, so hopefully those pounds will keep coming off). My skin looks and feels phenomenal. I don’t think anyone can deny that commercial animal products are packed full of antibiotics, hormones, and other nasty stuff that just isn’t good for you. That’s before you even taken into account the naturally occurring cholesterol, fat, etc. that is found in meat and dairy. I recently had a lot of blood work done, and was told I’m in perfect health. There was literally nothing I could do to improve my stats. My blood pressure, blood sugar, cholesterol: all perfect! This, despite a “family history” of an array of icky afflictions and disease. See a pattern?

Let’s dispel a few myths. I’m asked frequently: how do you get your protein??? I probably consume two to three times as much protein now, as I did as an omnivore. I love tempeh, beans, nuts, etc. I’m consuming so much healthy protein now, it’s not even funny. I’m also not lacking any critical nutrients in my body, like with Vegan 1.0. I actually keep track of it now, and am shocked at how much I was lacking as a meat-eater. I take a multivitamin, and I fortify a lot of what I cook with nutritional yeast. They sell it at Kroger, or most higher-end grocery chains. It’s packed with B-12, and an assortment of other vitamins and minerals. It often takes the place of cheese in a lot of my recipes. There’s no added salt in it, either. 

I honestly see myself living a vegan lifestyle for the rest of my life. I see no reason not to.

So how do we create a healthy habit? First things first – HONESTY!

Many of us are not actually doing the things we “think” we are doing. Are you perpetuating a vicious cycle of chronic self-talk, make-believe OR living with lifelong unconscious patterns of deceit? Let me explain – in essence, many of us are NOT actually doing the things that we are telling others we are doing.  An example of this would be “I eat healthy.” Although we may THINK we eat healthy, it is easy to conveniently forget the times when this is not so. In other words, the truth would be better stated by the following dialogue,

“I eat healthy except when I go out to eat and have a steak, except on holidays, except when I am invited to a friend’s house, except for Saturdays, except for the ice-cream, except for the occasional snack at work, etc.”

Are you one of those people who are convincing yourself and your loved ones that you are making more healthy choices than unhealthy ones? So the first step is getting honest about how many unhealthy habits you are really doing.

The second step in embarking on this new dietary plan is to take responsibility for your current state of health and bring simple AWARENESS to all your actions without passing judgment. You have to know where you are in order to get to where you want to go. For example, we need to bring into awareness that eating dead and decaying flesh is not in our best interests and most certainly is NOT is the best interests of the animals who have sacrificed their lives.

The third step is to write down your goals (business, personal, financial, spiritual, etc.) and answer the “what, why, when, and how.” By understanding and bringing clarity to your goals, you will come to recognize that there is a common denominator – YOU NEED YOUR HEALTH TO ACCOMPLISH YOUR GOALS!

With this knowledge, your health becomes your top priority – your most precious asset. I often see too many people fail due to a lack of commitment to this particular step. I believe, that without this process, you will never get what you want. Simply put, you can’t have what you want if you do not know what it is that you want.  

The fourth step is habituation of mind. Our mind learns new habits through repetition. Therefore, we need to create new self-talk that the mind/body can actually create. Every morning write down your goals as formulated in step three in order to allow your thoughts to move from the non-local to the local, from the ether of thought to the material, and finally from the un-manifested to the manifest.

The fifth and last step is habituation of action. It is time to awaken from your past programming of the subconscious, from cultural indoctrination (EAT YOUR MEAT!) and all the self-defeating thoughts from the past. This step is about starting and not stopping. This step is about respecting yourself, your wishes and goals. By taking action you will begin to change. Avoid the wise definition of insanity which states the following: doing the same thing and expecting a different result. If you become overwhelmed, remember that you do not need to know HOW to get there, you simply must take action in the right direction. It is not about perfection – it is about progress.

We all wish you luck on this journey – remember, your thoughts create your feelings which direct your actions which will manifest your RESULTS. Use the resources, people, and events during the month of March to transform your life away from illness and towards optimal health and wellbeing through the use of a whole foods plant based diet!

If someone would have told me 15 years ago that one day I would no longer be eating fish or my mom’s Sunday night pasta laced with my Italian heritage of sausage and meatballs – I wouldn’t have believed them.  In fact, if the same people were to tell me that one day I would be encouraging 1000’s of others to do the same – I would have thought they were CRAZY!!

We have been so indoctrinated by the dogmatic health tenets of the past that going against the norm can seem, at first glance, to be scary and resistant. However, what I believe to be even scarier is walking in the footsteps behind those who are leading lives incarcerated by medications and surgery all because they are following the norms of the Standard American Diet which ultimately leads to decreased longevity and quality of life. It has been said that adults will spend more time rearing their parents than raising their own children.  Let’s start by breaking down a very FISHY ARGUMENT.

Eat more fish! We have all heard it. For some time now, nutritionists have recommended that we eat fish on a regular basis in order to get sufficient amounts of omega-3 fatty acids (specifically DHA and EPA).  We have been told that these “fish” nutrients are good for the circulatory system and have also been proven to boost brain function, including both cognitive function and memory. 

Even the American Heart Association recommends all adults to eat oily fish at least twice weekly to reduce their cardiovascular disease risk. What associated health risks, however, are the AMA and other health authorities overlooking and could there be more to the story?

A little science – there are basically 3 types of omega-3-fatty acids:

1.      EPA or eicisapentaenoic acid

2.      DHA or docosahexaenoic acid

3.      ALA or alpha-linolenic acid

Of these three, the medical and nutritional world has established that only number 3 (ALA) is essential. This means that our body can make EPA and DHA from precursors of ingested ALA (the essential nutrient).  ALA is found abundantly in the plant kingdom: flax, hemp, chia, walnuts, and green leafy veggies to name a few. Fish obtain their EPA and DHA from plants, specifically marine algae. In fact, plant sources of omega 3 come packaged with added benefits that fish do not provide, this includes: fiber, high levels of antioxidants, phytonutrients, non-animal based protein (decreasing cancer rates), and healthy carbohydrate energy sources.

FACT 1: YOU DO NOT NEED FISH OR FISH OIL PILLS TO OBTAIN DHA AND EPA!

FACT 2: PLANT BASED SOURCES OF OMEGA 3 COME FILLED WITH ADDED NUTRIENTS THAT FISH CAN NOT PROVIDE

The USDA has not set any organic standards for fish and seafood, so the current problems with contaminants in fish may very well still exist in any fish product that is called organic.

Fish absorb contaminants as the water around them passes over their gills. Many of these chemicals do not break down in the environment, but dissolve easily in oils and can accumulate in the fatty tissues of the fish. Chemicals, such as polychlorinated biphenyls (PCBs), have been linked to various ailments in the children of women who consumed fish contaminated with PCBs during pregnancy. These include low birth weight and negative effects on neurological and cognitive development. According to the National Research Council, PCBs are found in every site where fish have been tested. Indeed, fish is the most significant source of both PCBs and mercury for humans. Nearly all fish contain methyl mercury, but older, larger fish that feed on other fish, such as shark or swordfish, accumulate extremely high amounts of methyl mercury. These fish pose the largest threat to people who eat them on a regular basis.

In January 2001, the Food and Drug Administration issued a warning that, because of astronomically high levels of mercury, pregnant women should not eat four types of seafood—swordfish, shark, king mackerel, and tilefish. Also noteworthy are DDT and DDE, these two pesticides were banned three plus decades ago when they were found to be extremely toxic and unfortunately, still reside in the environment. Studies have shown a direct relationship between consumption of fish and blood levels of PCBs, DDT, and DDE.

Two recent studies have shown that people with the higher amounts of mercury in their bodies, caused primarily by fish-eating, have more heart trouble.  The first one, published in the New England Journal of Medicine in 2002, found that higher levels of mercury in toenail clippings predicted a greater chance of future heart attacks. The next study looked at the mercury content of the hair and found, “High content of mercury in hair may be a risk factor for acute coronary events and CVD (coronary vascular disease), CHD (coronary heart disease), and all-cause mortality in middle-aged eastern Finnish men. Mercury may also attenuate the protective effects of fish on cardiovascular health.” 

FACT 3: FISH ARE BREEDING GROUNDS FOR MERCURY AND OTHER TOXINS

FACT 4: FISH ARE ASSOCIATED WITH INCREASED HEART DISEASE ACCORDING TO SOME STUDIES

Common questions:

1.      But, the Eskimos – have protection from heat disease?

This is an easy one! The real question is - why would we want to base our dietary habits on a group of individuals (for example, the Asiatic Siberian Eskimos) whose life expectancy is only 45 years? ENOUGH SAID!

2.      But, the Okinawians eat lots of fish?

Recommendations to eat fish are based on laboratory research, but originate primarily from observations of various populations of people worldwide. For example, the rate of heart disease among fish-eating populations, such as the Japanese (Okinawians), is very low, and this has been attributed to the so-called “good fats” they receive from eating fish.  Researchers overlook the marked differences between overall Western and Japanese diets. The primary ingredient in the Japanese diet is PLANTS.  In fact, over 90% of all the foods they eat are plant based. The small amount of fish eaten daily is incidental. Unfortunately, this is not as marketable and profitable as promoting the omega 3 fish oil elixir every American has come to know over the last decade.

Beans provide good nutrition. Raw bean sprouts or cooked beans provide protein, vitamins and fiber. Here are some of the lesser known facts of bean nutrition.

1) Beans Help Prevent Cancer Besides being a good source of protein and vitamins, beans can help prevent cancer. Here's how:

• Beans are high in isoflavones, which can help stunt the growth of breast cancer cells. Isoflavones prevent cancerous cells in the breast from taking in estrogen, which can prevent and help treat this type of cancer.
• Beans are high in antioxidants. Antioxidants help eliminate free radicals from your body, which can slow the signs of aging and prevent a variety of cancers.
• Beans are high in dietary fiber, which can help prevent colon cancer

2) Beans Rate Low on the Glycemic Index The glycemic index measures the effect different foods have on blood sugar, or glucose, levels. Foods that rate high on the glycemic index raise your blood glucose levels quickly, but typically that spike in blood sugar levels doesn't last long, and when your glucose levels fall again, they could fall to levels even lower than before. If this happens too often, you put yourself at risk for conditions like diabetes and hypoglycemia.

You want to eat foods that rate low on the glycemic index. Such foods raise your blood glucose levels in a stable manner, so that you don't experience huge spikes in blood sugar, nor do your sugar levels bottom out, leaving you feeling weak and shaky. Here are some of the benefits of eating low-GI foods:

• They help you manage your weight.
• They reduce your risk of diabetes and heart disease.
• They improve your physical stamina.

3) Beans Are Good for Your Digestion Beans are easy to digest and the high amounts of dietary fiber they contain can help relieve the symptoms of constipation. For those of you who are concerned about flatulence, here are some tips to keep beans from embarrassing you socially:

• Soaking beans prior to cooking removes many of the sugars, oligosaccharides, that they contain. It's these sugars that cause the bacteria in your intestines to produce the gas commonly associated with beans. Reduce the sugars, reduce the gas.
• Drink plenty of water with your beans.
• Once you've cooked your beans, rinse them in fresh water.
• Eat beans regularly, and your digestive tract will become more accustomed to them.
• Eat softer varieties of beans, too, like string beans, wax beans and snap beans.
  
• Eat bean sprouts, which offer all the nutrition of beans, without the embarrassing side effects.

4) Coffee Beans Are Nutritious, Too The average cup of coffee contains between 80 and 135 mg of caffeine, which is a good reason not to drink more than two cups per day. However, many people don't realize that coffee has nutritional value. A cup of black coffee contains:

• 4.7 mg of calcium
• 71 mg of magnesium
• 116 mg of potassium
• 2.4 mg of omega-3 fatty acids

Coffee also contains B vitamins and protein.

What Beans Can Do for You

All legumes such as kidney, black, white and red beans, chick peas and lentils confer health benefits.

• Including beans in your diet several times a week may decrease the risk of colorectal adenomas (polyps), which may in turn lower the risk of colorectal cancer.
• Eating beans regularly may lower the risk of coronary heart disease.
• The Shanghai Women’s Health Study looked at the legume consumption of over 64,000 women and their risk of developing type 2 diabetes. Researchers found that consumption of legumes, particularly soybeans, was inversely associated with the risk of type 2 diabetes. The more legumes these women ate, the lower their risk of getting type 2 diabetes.

What You Can Do With Beans    

You can buy dry beans and soak them overnight. If you buy canned beans, rinse them before using to remove some of the added sodium.

• Hummus - for a quick dip, purée a 15-ounce can of chick peas, ¼ cup fat-free plain Greek yogurt with olive oil, minced garlic, lemon juice, parsley, salt and pepper to taste, and a dash of paprika. Serve with toasted whole wheat pita triangles and fresh vegetables for dipping.
• Add to soups, salads, stews and chili
• Add to pasta
• Serve as a side dish

Sources: fitday.com and doctoroz.com

Thanks in part to a certain famous firefighter, a lot of people have been exposed in the last year or two to the “plant-based diet.” Maybe some of you have tried it or thought about trying it. Maybe you even bought that red and yellow cookbook. But, you know, your friends looked at you funny when you mentioned it, your ever-helpful relatives sent along a box of steaks for the holidays, and it just kind of didn’t happen. Or maybe you’ve just seen all this new stuff at the grocery store and wondered, “Who eats that?” “Does it taste good?” “Is eating that way really healthier?”

Well, starting on March 1, you’ll have the opportunity to get all of your questions answered, your curiosity satisfied, and your efforts rewarded by more support and positive reinforcement than you know what to do with!

That’s because every March is also known as “No Meat March,” a whole month set aside to try out a plant-based diet for yourself. Originally a local initiative started by The Girls Gone Green, an organization based out of Jacksonville, Florida, dedicated to “exploring environmental, animal and health issues,” the effort has since spread far and wide, even to other countries!

So here’s how it works:

1) Go to the No Meat March website

2) Click on the “Take the Challenge” tab

3) Pledge to not eat meat for the entire month, or even add in dairy and eggs

4) If you’re on Facebook, “like” the No Meat March page (Trust us, this is key.)

That’s it; just a few mouse clicks…so easy! And here’s what you’ll get out of signing up:

1) Daily emails full of info, tips, recipes, support, event announcements and more (“Daily” might sound like a lot, but you’ll quickly realize that you look forward to them, if for no other reason than that when you see the “No Meat March, Day X” title, you really feel great about sticking with something for that many days.)

3) Invitations to different events throughout the month: speaking events where you’ll hear from experts, demos, fundraisers, potlucks, field trips, good old parties and more (Seriously, there are so many! Keeping track of all the invites is just one of the reasons connecting on Facebook is a good idea.)

4) A community of people ready, willing and able to support you (This is another great reason to connect on Facebook: share your successes and challenges, get answers to your questions, find support from like-minded people no matter what your reason for taking the challenge.)

5) Better health and healthier habits (If nothing else, really thinking about the food you’re eating for a month might provide the impetus for making some healthy changes. Maybe you’ll find you didn’t realize just how much you snack or how big today’s meat portions have gotten. You never know until you try. One thing’s for sure though: You will feel better by the end of the month. The first thing most people taking the challenge report is that they feel less sluggish and have more energy. Hey, that alone is worth 31 days, right?)

First up in this exciting challenge is the No Meat March kickoff event on February 28. This is really going to be a great time. There will be an animal product-free dinner at 6 p.m. at Latitude 30 in Jacksonville for those who purchase VIP tickets. That will be followed by a screening of Unsupersize Me (click to watch trailer), which will be followed by a Q&A with two experts in the fields of health and fitness. We’ve got the details below, but to purchase your ticket (either VIP or just movie/Q&A), go to the No Meat March event page.

Of course, there’s a lot more we could say about No Meat March, but there’s nothing like having the experience yourself.

And we here at The Organic Adventurer will be right there with you the whole time. We’ll be doing a series of No Meat March-related posts, answering reader and client questions, from now through the end of March, so comment with your questions, stories, suggestions, recommendations or whatever else you’ve got, or use the contact form to send your thoughts directly.

If you’re ready to take the challenge, we can help! Your custom consultation can include nutrition issues, eating-out guidance, meat-free cooking at home (How about a private lesson or a small-group demo with friends?), reading labels, shopping…we’ll even go to the store with you (in person if you’re local or via phone if you’re not); you don’t have to make that maiden meat-free shopping voyage alone!

Finally, whether you’re ready to ditch the animal products entirely or not, there’s a lot you can do for your health and the health of the planet. Use the contact page to schedule your consultation today. (Remember: We also do mini-, one-question consultations!)

Happy No Meat Marching!

My name is Heather and along with my husband Lee, we have been on a plant-based diet since August 2011. Our journey began as we tried to lower Lee’s ever-rising cholesterol. It had always been well into the 200’s during our twenties and we were frustrated when extreme exercise did not help in a significant way. By our mid-thirties, Lee’s total cholesterol was 311 and his triglycerides were 305. He wasn’t overweight and was very physically active, so needless to say we were stumped.  Adamantly opposed to medicine, we searched for other ways to lower Lee’s cholesterol.

After a few internet searches, I learned that our liver makes all the cholesterol we need and dietary cholesterol, found in food, can increase total blood cholesterol levels.  It turns out that plant food contains no cholesterol and all animal foods have some amount of cholesterol. I stumbled upon the community of researchers and clinicians that provided the data to support the benefit a whole foods, plant- based diet can have on our health. I never thought that veganism would be necessary, or a reason to switch would be for one other than animal ethics. However, my husband and I were on board for what we thought would be a 6 week experiment. 

After six weeks, my 5’10” husband went from 170 pounds to 155 pounds, and his total cholesterol went from 311 to 232, and triglycerides from 305 to 103. A year later he was down closer to 200 and has maintained the same weight. After 1.5 years, my total cholesterol also improved from 233 to 179! We are obviously a work in progress, however forever changed by what we have learned in such a short amount of time. We are also so grateful to have found out about the significance of a plant-based diet before we became a statistic. No more waiting for the other shoe to drop or worrying if our genetics have any say in our health! 

One of the more difficult aspects of transitioning to a plant-based diet is finding places to eat!  In a partnership with The Girls Gone Green, VegHealthyJax is a community initiative that was created to make it possible and convenient to eat healthy while dining out in Northeast Florida. We were awarded a $1,000 grant from the Pollination Project towards promotional efforts to help market the local restaurants that agree to offer healthy, plant-based meals. If you are interested in being an active member of this initiative, please join VegHealthyJax on www.meetup.com. 

As you may have seen in previous No Meat March emails, the Physicians Committee for Responsible Medicine (PCRM) is a Washington D.C.-based non-profit that promotes preventative medicine, especially through good nutrition. Food for Life is a PCRM program that offers cancer, diabetes, weight management, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. There are over 100 Food For Life instructors across the U.S. and I’m very excited to have been chosen as the instructor for the Jacksonville, FL area. You can keep up with future classes on Facebook by liking ‘Food for Life Jax’ and can check out my bio here. 

Being an advocate for all things green and leafy is a new thing for me!  I was born and raised in Wisconsin, land of all things cheese, and grew up eating the Standard American Diet (or S.A.D.) as did all of my friends.  I subsisted on diet soda, candy, processed snack foods and desserts, fast food, dairy in all its forms, and meat at least twice a day.  Not surprisingly, I was overweight/obese my entire life.  I haven’t eaten land animals in over 12 years but I continued to eat cheese and small amounts of dairy.  In fact, when I removed the meat from my plate I replaced it with cheese!  I learned firsthand that vegetarian fare isn’t necessarily healthy.  

I have been with Whole Foods Market for 6 years now, and I am amazed at all I have learned about healthy eating.  When I started I was working as the cake decorator, my sweet tooth took over as I rode the roller coaster of sugar addiction tasting my way through the pastry case.  I rationalized: “how can I sell these cakes, cookies, pastries and breads to customers if I haven’t tried them?”  You may not be surprised to hear that I gained 30 pounds in 6 short months of eating this way.  When I moved to Jacksonville in 2008 to help open the store and joined the marketing team, I swapped cheesecake for fresh strawberries and I haven’t looked back since.  

I have been maintaining a 65+ pound weight loss for four years and counting, and I am happy at a “normal” weight without counting calories or stressing over every bite.  I went from a bona-fide couch potato that dreaded having to run laps in gym class to completing a couch-to-5K program in 2009.  I have so much more energy eating healthy that I have continued running – I finished 3 marathons and 6 half marathons to date – and I love how I feel.  

What worked for me was the concept of baby steps: I would take a healthy eating nugget that I learned at work and incorporate it into my life.  After a few days I felt a difference in my energy level, my quality of sleep, and my mood.  My skin became clearer, and my hair and nails became stronger.  These changes motivated me to keep it up and to try more and more positive habits.  The number one most important change I made to my way of eating was to enjoy fresh fruit instead of processed sweets, and learning how to make ice cream at home using bananas changed my life – really!  Here is a decadent, vegan, super easy recipe for Banana Nice Cream: http://wholefoodsmarket.com/recipe/banana-nice-cream, and a creamy-tart Raspberry Nice Cream: http://wholefoodsmarket.com/recipe/raspberry-nice-cream.  Get your blender motors revving!

As the Healthy Eating Specialist for Whole Foods Market – Jacksonville, I am honored to play a role in changing the way my fellow Team Members and customers eat.  I truly believe that the way to a person’s heart is through their stomach (sharing tasty and satisfying food), and healthy plant-strong meals are the most direct path to a longer and more joyful life.  We have the power to increase our quality of life and our health through what we choose to put on our plate.  The more colorful the food, the better!  Remember that old saying, “eat the colors of the rainbow every day”?  Plants are where all the good stuff is – the micronutrients – vitamins, minerals, phytochemicals, and antioxidants.  In fact, Plant-Strong is one of the four pillars of healthy eating in Whole Foods Market’s healthy eating education program: Whole Foods, Plant-Strong, Healthy Fats, and Nutrient Dense.  

You can learn more about Health Starts Here, and of course enjoy healthy vegan recipes, by signing up for events at the store: cooking classes, supper clubs, store tours, 28-day challenges, individual consultations, and more!  Visit our online calendar of events at: http://wholefoodsmarket.com/events?store=6583 for details.

You have a lot to be proud of!  Take a moment to reflect on the positive changes you are experiencing as you choose to eat plant-strong, and pat yourself on the back for making healthier choices.  My hope is that this experience is the beginning of a new way of life for you.  Good nutrition is the foundation of your health, and it’s truly amazing what your body can do when you choose to enjoy whole, nutrient dense foods.  Keep up the great work, and I hope to see you at healthy eating events at Whole Foods Market!

Heather Olsen is the Healthy Eating & Green Mission Specialist for Whole Foods Market – Jacksonville, and is a Certified Holistic Health Coach.  

Heather facilitates cooking classes, store tours, recipe demonstrations, 28-day challenges, and presentations for groups of all ages, and in addition provides healthy eating consultations to individuals.   

Heather has worked for Whole Foods Market for 6 years and she enjoys educating others about the company’s Core Values, in particular healthy eating education and caring about our communities and environment.