ISSUE 3 / OCTOBER 2012
Got Ethics
? Learn th e Hid Truth ab den out Calcium
Mother Nature vs. Mad Science:
Get the facts on GMOs Avoid a Sugar
Frightfest this Halloween
Learn from the Pros
More Recipe Videos!
Nutrition
And Thriving When Friends Ask: Where Do You Get Your Calcium? An Apple a Day Melts the Pounds Away!
Where Do You Get Your Calcium? by Dr. John McDougall
When Friends Ask:
Where Do You Get Your Calcium? by DR. JOHN MCDOUGALL
W
hen you begin eating a plantbased diet, one of the first questions friends and family inevitably ask is, “Where do you get your calcium?” Don’t assume your loved ones are trying to prove your diet is deficient or justify their love of Ben and Jerry’s and French brie cheese. Know that they ask because they care about your well-being, and use this opportunity as a teachable moment to expand their knowledge about good nutrition. In fact, maybe you yourself have wondered whether you are calcium deficient, having grown up in a culture indoctrinated to believe that calcium comes only from cow’s milk. Here are the facts about calcium and how we as humans should get it.
Misinformation Is Promoted for Profits The first step toward learning the truth about calcium is to realize the source of our curVegWorld Magazine
rent beliefs. Whether you realize it or not, we have all grown up educated about “proper” nutrition by the food industry. And the leader in “diet schooling” is the dairy industry. In my youth, growing up in the Midwest, I learned about the importance of “milk for building strong bones” from Elsie the Cow. Lani Moo took over my education in the early ’70s on never outgrowing my need for milk. In the mid ’80s we settled in Northern California where Clo the Cow provided dairy-
ry t s u d n i y air The U.S. d r $200 million e spends ov to spread the annually ut a nonexistmyth abo ic — calciumm e d i p e t n e y. deficienc Issue 003 - Oct 2012 | 27
Where Do You Get Your Calcium? by Dr. John McDougall regardless of the choices we may make at the fast-food window.
Human Calcium Needs Are Surprisingly Low A recent study of Inuit (Eskimo) children found their diet, consisting largely of meat (which has almost no calcium), provided only about 120 mg of calcium daily. Because of their physiologic adaptations, however, these children were found to be healthy. As long ago as 1978, the Postgraduate Medical Journal reported: “Many official bodies give advice on desirable intakes of calcium, but no clear evidence of a calcium-deficiency disease in otherwise normal people has ever been given. In Western countries the usual calcium intake is of the order of 800-1000 mg/day; in many developing countries figures of 300-500 mg/day are found. There is no evidence that people with such a low intake have any problems with bones or teeth. It seems likely that normal people can adapt to have a normal calcium balance on calcium intakes as low as 150-200 mg/day and that this adaptation is sufficient even in pregnancy and lactation. Inappropriate concern about calcium intake may divert attention and resources from more important nutritional problems.” And that is exactly what the talented marketing people in the dairy industry have done with the help of friendly government officials in the USDA. They have placed the spotlight on a false need for excess calcium, which is easily obtained in sufficient amounts from almost any diet, while glossing over life-threatening components of dairy overconsumption, including fat, cholesterol and contamination.
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No One Has Ever Suffered from a Calcium Deficiency on a Natural Diet In the past I have said, “Calcium deficiency is unknown in human beings.” In other words, there is no disease that has ever been reported as due to too little calcium in a person’s diet. This statement is based on a comprehensive review of the scientific literature covering the various diets (with and without dairy foods) that people consume worldwide.
The scientific literature shows that extra calcium during childhood — from dairy or otherwise — does not build strong bones.
If you look hard enough, however, exceptions to this generalization can be found — and exploited. Rare cases of a calcium-deficiency condition called “nutritional rickets” have been reported. Rickets is a condition of weakening of the bones of children, leading to fractures and deformity. Inadequate vitamin D due to insufficient exposure to sunlight is the recognized cause of almost all cases of rickets. However, at the extremes of low calcium intake, caused by consuming unusual and inappropriate diets, rickets can occur even with adequate sunshine exposure.
For example, one case was described in a 16-month-old girl who, because of an allergy
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Where Do You Get Your Calcium? by Dr. John McDougall to formula, was raised on a mixture of applesauce and oatmeal, with no milk until after the age of 1. (She, of course, should have been on breast milk). It was felt that the high phytate content of the oatmeal impaired absorption of the calcium in her food, causing her disease. So, how have these rare cases of nutritional rickets from consuming bizarre diets changed my claim that “disease due to calcium deficiency is unknown in humans”? I must now add to the end of the sentence this qualification: “on natural diets.” Contrary to the dairy industry’s marketing campaign, reviews of the scientific literature have concluded extra dietary calcium during childhood does not build strong bones. A review published in the March 2005 issue of the Journal of Pediatrics focused on the benefits of dairy products on bone health and concluded, “Scant evidence supports nutrition guidelines focused specifically on increasing milk or other dairy product intake
for promoting child and adolescent bone mineralization.”
As a result of its own research, the dairy industry is well aware that the protein in milk actually damages bones.
A somewhat recent meta-analysis published in the October 2006 issue of the British Medical Journal found, “The small effect of calcium supplementation on bone mineral density in the upper limb is unlikely to reduce the risk of fracture, either in childhood or later life, to a degree of major public health importance.” The authors state, “Our results do not support the premise that any type of supplementation is more effective than another.” Their findings mean that dairy
This incontestable evidence shows the more calcium a population consumes the greater their risk of hip fractures.
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Gluten-Free Strawberry and Cream Muffins by Spork Foods
Almond Streusel Topping:
2 tablespoons nonhydrogenated buttery spread 1 cup toasted almonds 3 tablespoons organic powdered sugar (Wholesome Sweeteners brand) 1 teaspoon maple syrup 1 teaspoon sea salt 1 teaspoon ground Ceylon cinnamon 2 tablespoons gluten-free all-purpose flour blend Directions Preheat oven to 350°. In a medium bowl, whisk gluten-free flour, cinnamon, baking powder, sea salt, sugar and egg replacer until uniform. Add in vanilla extract, coconut creamer, almond milk and oil. Whisk until uniform. Fold in strawberries. Grease a muffin pan with cooking spray, and pour about 1/3 cup batter into each section. To make streusel, add buttery spread, almonds, powdered sugar, maple syrup, sea salt, cinnamon and flour to a food processor, and pulse until uniform. Sprinkle each muffin with about 1 tablespoon streusel topping. Bake for 28-30 minutes or until toothpick comes out clean. Serve warm.
ABOUT THE AUTHOR Spork Foods is a Los Angeles-based gourmet vegan food company owned and operated by sisters Jenny Engel and Heather Goldberg. They offer live cooking classes in Los Angeles at Spork Foods (www.sporkfoods.com), online vegan cooking classes at www.sporkonline.com, one-on-one in-home healthy pantry makeovers, and recipe development/ trainings for chefs, food companies and colleges. Their cookbook, Spork-Fed, is currently in stores, with a foreword by fellow fans and sisters Emily and Zooey Deschanel. VegWorld Magazine
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Delicious Food Sampler by Melissa Costello
Karma Chow Featuring Melissa Costello
Delicious Food Sampler
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Delicious Food Sampler by Melissa Costello
Korean-Style Tempeh Tacos with Coleslaw Instead of the traditional Mexican-flavored tacos, these tacos have a Korean flair. I think you will like their savory bite, along with the crispiness of the Dijon slaw. These are really yummy served with a dollop of guacamole on top. Ingredients 2 tablespoons extra-virgin olive oil or sesame oil 1/8-ounce package tempeh, crumbled 3 tablespoons vegan Worcestershire sauce 2 tablespoons tomato paste 2 tablespoons sesame seeds 2 tablespoons apple cider vinegar 1 tablespoon agave nectar 4–6 organic corn tortillas Coleslaw 1/2 small head red cabbage, finely shredded 1/4 cup thinly sliced red onion 1/4 cup sliced almonds Dijon Dressing 2 tablespoons Dijon mustard 1 shallot, finely diced 1 teaspoon agave nectar 4 tablespoons red wine vinegar 3 tablespoons extra-virgin olive oil Sea salt and pepper, to taste
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Delicious Food Sampler by Melissa Costello Over medium heat in a large skillet, heat enough olive oil to lightly coat the bottom of the pan. Place the crumbled tempeh in the pan and cook until brown, stirring frequently. In the meantime, in a small bowl, whisk the Worcestershire sauce, tomato paste, sesame seeds, apple cider vinegar and agave nectar. Pour over the tempeh and let it cook about 3 to 4 minutes or until the sauce is absorbed into the tempeh For the slaw and dressing: Put the cabbage, onion and almonds in a medium-size bowl. Whisk or blend the dressing ingredients together and pour over the slaw. Stir well to combine. Season with salt and pepper. To assemble the tacos: Place a spoonful of the tempeh mixture on the taco shell and top with the Dijon slaw. Add guacamole if desired.
ABOUT THE AUTHOR Cookbook author, culinary nutritionist and wellness coach Melissa Costello, founder of Karma Chow, has always had a passion for healthy, delicious food and nutrition. When she became a vegetarian at age 19, she began experimenting with healthier versions of everyday recipes, which led her to her passion for plant-based cooking. She is the creator of the 30-Day Vital Life Cleanse, which teaches people how to change their lifestyle, clean their bodies and shift their relationship to food through food-based cleansing. As personal chef to celebrity fitness guru Tony Horton, creator of the highly popular workout systems P90X and P90X2, Melissa is constantly finding creative ways to keep Tony and her other high-profile clients happy, fit and healthy through a whole-foods way of life.
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Kickin’ It With Kale by Brian L. Patton
Kickin’ It With kale by BRIAN L. PATTON
R
ecently, a friend asked me, “How can I make kale yummy?” It occurred to me that perhaps a lot of people are new to the nutritional powerhouse that is kale. Maybe you only know it as that curly green thing underneath your potato salad, or that garnish next to the veggie burger in your favorite restaurant. It does look quite nice, but it is severely underutilized as a garnish. As kale is loaded with calcium, iron, potassium, vitamins A, C and K, and even some protein, you’d be much better off eating the kale and tossing the potato salad. Here are five simple things you can do to make your kale yummy.
Eat it raw. Eating a salad consist-
ing solely of raw kale is a little tough to take. Kale has pretty intense flavor and a tough texture. But if you want to
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give your salad a nutritional shot in the arm, simply remove the leaves from the stem, chop them up and mix with other lettuces, like romaine, leaf or butter. The added flavor and texture will, ahem, (switch to fancy voice) dance wonderfully across the palate and create a unique mouth-feel. Wow, I watch way too much Top Chef.
Massage it. Massaging is a technique
used with raw kale in order to both tenderize it and remove a good portion of its bitterness. Remove the kale leaves from the stem, cut them into 1-inch-wide ribbons and place them in a large bowl. For one bunch of kale, add 1 teaspoon of kosher or sea salt, the juice of half of a lemon and a touch of olive oil (optional). Then begin to rub it all around the kale. You must continually massage the salt, lemon and oil
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Kickin’ It With Kale by Brian L. Patton into all of the leaves for 2 to 3 minutes. After this time has elapsed, you will notice that the kale has wilted a bit, and it will have a much milder flavor. Now it’s ready to become a salad. Add other veggies, fruits and nuts, and dress simply with a little agave nectar, and lemon juice and olive oil, if needed. Both delicious and energizing, a massaged kale salad always comes with a happy ending.
Blanch It. Blanching is the process
of boiling something for a very short amount of time. You need only bring a pot of water to a boil, add a pinch of salt, and you’re ready to go. Depending on what veggie you’re using, blanching times will vary. To blanch kale, remove the leaves from the stem and roughly chop them. Submerge the kale in the boiling water and remove it after 20 seconds. Immediately cool the leaves by running them under cold water, or plunging them into a bowl of ice water, known as an ice bath. This keeps the kale from overcooking and retains its deep green color. Drain it, and squeeze out as much water as possible. Now tender, with the bitterness removed, your blanched kale is perfect on a pizza, in a lasagna, or as a simple cold side dish with a drizzle of sesame oil and a dash of soy sauce or tamari.
add a whole bunch of extra goodness to soups and stews. Remove the leaves from the stem and cut them into 1-inch-wide ribbons. Personally, I enjoy the texture of the kale, so I add it at the very end of the cooking process to keep it from getting soft and mushy. Finish cooking your soup or stew, then turn off the heat and stir in the kale. Let it sit for 4 to 5 minutes. Then let the tongue scalding begin.
Drink It. Whaaaaat?? How the heck
can I drink a bunch of leaves? Put it through your juicer, silly. With lifechanging documentaries like “Fat, Sick, and Nearly Dead” approaching the mainstream, juicing has become more popular than ever. You, of course, could not eat an entire bunch of kale at once, but by turning it into juice, you can consume the powerful, supercharging nutrients of said bunch all in one shot! Start with a combination of kale (including the stems), carrot, celery and apples; then add other fruits and veggies for variety. Squeezing in a little fresh lemon juice will help your body absorb the iron that kale has to offer, and it will also balance out its bitterness. Super-mega juicing tip: Since it’s not as curly as green kale, lacinato kale (aka dinosaur or black kale) is easier to cram into juicers that have smaller feeding tubes. You’re welcome. So, go ahead and juice that kale! You’ll be sporting a Jack LaLanne spandex onesie in no time. I hope you give all of these methods a try because I know that you will love at least one of them, if not all of them!
Soup It. Kale is a fantastic way to VegWorld Magazine
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HOW TO GET GENETICALLY MODIFIED FOOD OUT OF YOUR DIET and added sugar. To eliminate the latter, companies must scramble to create new low-culprit or culprit-free options. By comparison, companies can usually eliminate GMOs without even changing recipes. Also, traditional ingredient culprits offer some consumer appeal like better taste or texture, but GM foods do not. Therefore, when the industry gets hit with the anti-GMO tipping point, companies can easily eliminate all GMOs from their brands and proudly proclaim so here as they do in Europe.
It’s time to take charge There are so many people predisposed to reject GMOs, we can achieve a tipping point without ever having to convince those who are resistant. Just by educating the people who want to know why GMOs are unsafe and how to avoid them, we can weed GMOs out of the food supply. The Campaign for Healthier Eating in America is designed to achieve a tipping point of consumer rejection of GMOs in the U.S. The campaign provides strategies and support materials designed specifically for the most-receptive targeted groups: health- and environmentally conscious shoppers, parents, health care professionals, chefs and food-service professionals, and even religious groups. If you would like to lend a hand and help protect the health of those you care about, visit www.healthiereating.org and view the action items and tools available. Little did you know that a bowl of chips would turn you into an activist.
ABOUT THE AUTHOR International best-selling author and filmmaker Jeffrey M. Smith is the executive director of the Institute for Responsible Technology (www.healthiereating.org). His first book, “Seeds of Deception: Exposing Industry and Government Lies About the Safety of the Genetically Engineered Foods You’re Eating,” is the world’s best-selling and #1-rated book on GMOs. His second, “Genetic Roulette: The Documented Health Risks of Genetically Engineered Foods,” documents 65 health risks of the GM foods Americans eat every day. To help you choose healthier, non-GMO brands, use the NonGMO Shopping Guide. VegWorld Magazine
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