Follow Flo on her 21-Day Vegan Challenge

If you are wanting to give your current diet an upgrade, and you’ve been thinking about a more plant-based diet, then follow Flo Strang, author of The Perks of Cancer as she takes on the vegan world for 21 days.  I’ll be helping her along the kale paved road.  If you are already a vegan, please comment and help her along with your suggestions, encouragement, and recipes!  It’s like watching a human experiment….very exciting!

Flo Says:

Lately, I have been reading a lot about “plant based eating”.  In particular, I am finding Julieanna Hever’s book, The Complete Idiot’s Guide to Plant-Based Nutrition absolutely fascinating!   Well, all I can say is this: it’s a good thing her book was written specifically with idiots in mind, ‘cause when it comes to plant based eating, I was admittedly a complete idiot!  Like many, my first response upon hearing that someone eats a plant based diet was, “But where are you going to get your protein?”  Julieanna has a great response to that question: “The same place gorillas, elephants, water buffalo, and horses get theirs.”  Oh, from plants.  Duh!

My second misunderstanding was that eating plant based meant living on green leafy salads.  In my humble opinion, salads are meant as appetizers or sides.  God did not create them to be eaten as main courses.  I would literally perish if I had to subsist on salads alone!  Well, the good news is, there is much more to plant based eating than fruits and veggies.  In fact, there are two other entire food groups to choose from: whole grains and legumes.  Being a carb lover, this comes as a pleasant surprise to me.

Even though I have certainly been eating healthier since my cancer diagnosis, I will admit, meat continues to play a starring role in many of my meals.  Therefore, I have decided to go one step further in improving my diet by taking the 21 Day Vegan Diet Challenge!  If you are serious about improving your health, maybe you would like to sign up and take the challenge as well: http://support.pcrm.org/site/PageServer?pagename=21day_vegan_kickstart&JServSessionIda003=upegog3qg1.app234c

I am very fortunate to have my very own VEGAN COACH, Susan Gonzalez, co-author of 100 Perks of Having Cancer Plus 100 Health Tips for Surviving It to coach me through my challenge.  Before I really commit to this, however, I have two questions for Susan:

1. Can you share some information with us about the link between diet and cancer?  And more importantly:
2. Can I still drink wine on a plant based diet?

Susan says:

1.  You want information about the link between diet and cancer?

We’re gunna need a bigger blog, Flo!

Plant-based, high fiber, balanced diets that contain whole foods, and that limit processed foods containing artificial additives, have been associated with lower cancer risks for most cancers…..not just those involving the digestive system.

Let’s start with the positive, that is, what SHOULD you be eating to keep cancer away.  Everyone knows about the fruits and vegetables.  To reduce your risk of most cancers, of course, eat more of them.  The more color your food has, the more cancer fighting properties it probably has.   Eating five servings a day of fruits and vegetables will keep a multitude of illnesses at bay when it is part of your overall healthy diet.

But the scientists continue to study the cancer-fighting power that comes from a select bunch of foods.  We know that cruciferous vegetables (broccoli, cauliflower, kale, brussel sprouts, watercress to name a few) contain phytochemicals such as “carotenoids” and “glucosinolates” and “sulforaphanes”.  When these food substances are digested they turn into indoles and isothiocyanates and others, which have been proven to slow or prevent the growth of cancer cells.  They also have potent anti-inflammatory effects (Inflammation is the root of most chronic illnesses including cancer.)

Studies continue to show that there is a powerful anti-cancer potential for these phytochemicals (plant substances) in their digested form, which means you have to actually eat the vegetable in its whole form to get the benefits.   (Which may be the reason why vitamin supplements have not been shown to be affective in cancer prevention.)

A very promising study looked at concentrated sulforaphanes (a substance very high in broccoli) in treating leukemia and found that when cancerous leukemia cells were exposed to concentrated levels of sulforaphanes, they die. You can check out the American Institute for Cancer Research’s site to see current and past studies on cruciferous foods and cancer.

Then there are antioxidants, which are substances found in food that slow the rate of cell death and damage.  Vitamin A, C, and E are the best known antioxidants and are found in abundance in many colorful foods like citrus fruits and orange vegetables.  Antioxidants prevent “free radicals” that do harm to you general health and can pave the way for cell mutation (cancer).  The best way to get your antioxidants is from your diet, not from vitamin pills.

Now for the flip side.  Every 5 years the American Cancer Society publishes a document called “The American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention”.  This study looks at information and research from around the world and includes the input from the world’s top cancer prevention scientists.

The latest study shows that limiting red meat and avoiding processed meats (like bacon and deli meats) reduces your risk of most cancers…not just digestive ones, and suggests adopting a diet that is “plant-based”.  Plant-based means the majority of your diet and intake should come from plant foods and not animal products like dairy, meat and eggs.  In the book “The China Study” a relationship was made between animal protein intake and increased cancer risk.

There’s a huge battle going on right now among the “foodies”.  There’s the “eat meat” camp and the “don’t eat meat” camp.  No matter which camp you read about on the internet, the fact remains that the non-biased, world-wide scientific agencies looking at diet and cancer risk all agree: Plant-based diets reduce risk of all cancers.

A long-term high sugar diet has also been shown to increase the risk of cancers by affecting the liver, making it “fatty” and unable to rid your body of toxins.  Increased toxins= increased free radicals=increased cell death and destruction= increased cancer risk.

Fear not! Following a plant-based, whole foods diet is easier than you think!  (You will find out just how easy as you follow Flo through her 21 day Vegan challenge.)

2.  Now for the important question! Yes, Flo, you can drink wine on a plant-based diet, but remember, one six ounce serving is considered the limit.  When your intake is controlled, red wine can be beneficial to your heart and circulation and contains cancer fighting resveratrol, an anti-inflammatory with antioxidant properties. Cheers!

Soy…are you for? or against?

You can put “soy” in the same category as “politics and religion” when talking about controversial conversation.

I knew soy was a hot-button issue when I wrote my post about “Little Boys Developing Breasts and the Soy Controversy”.  But lately, I’ve had so much misinformation and twisted truth thrown in my face, I thought it was time to re-visit the issue and get some input from a world-renown expert on the subject, Dr T Colin Campbell.

Dr Campbell, who grew up on a dairy farm, has spent much time researching the benefits of a plant-based diet.  He was one of the lead scientists in a study set up by Cornell University, Oxford University and the Chinese Academy of Preventative Medicine in 1983.  The study looked at lifestyle and disease mortality characteristics of 65 rural Chinese countries and paved the way for the current “plant-based diet informational age”.  He is also one of the creators of the popular documentary, Forks over Knives that follows sick individuals through their journey to health by adopting a plant-based diet.

His book “The China Study” (#25 on Amazon’s book sale list) looks at evidence supporting the fact that most illness and diseases can be linked to what you eat and that a poor diet plays a pivotal role in the progression of not only heart disease, but also diabetes, autoimmune diseases (i.e. rheumatoid arthritis) and cancer.   It was “The China Study” that inspired President Bill Clinton to adopt a plant-based diet when he underwent a heart procedure for clogged arteries. He said that “after (examining) 25 years of evidence” he adopted a plant-based diet that is keeping him healthy and has allowed him to lose over 20 pounds.

Cool beans!

So about the soy…

When we talk about soy, you have to be very specific.  Starting with the basic soy bean, it is just that: a legume.  But the magical thing about this legume is that it is one of the few plants that contain essential amino acids (perfect protein) in the amounts that our bodies need to survive.  The protein profile for soybeans is very similar to that of meat, milk and egg protein.

So what’s the problem?

The problem comes with processing.  Modern manufacturing loves to process.  They take something good, grind it, heat it, separate it, kick the crap out of it, and pull out only the parts they need.  When this processing is done to the soybean, you get soy isolates–just the isolated protein..or worse hydrolyzed soy protein (MSG’s brother).   You can find soy isolates in just about any food on the grocery shelf. Body builders buy it by the barrel in powdered form, and if your energy bar says “high in protein”,  they’re using soy isolates. And soybeans that manufacturers are using to make the soy isolates are all GMO, or genetically modified and sprayed to the bejezes with pesticides.   90% of all soy products used in the US are GMO.  (soybeans were the first GMO mass produced crop in the mid 1990′s) Tofu and soy milk fall into this category as well (unless it says “non-GMO Organic”).  If you are reading labels (and you should be) you should look for, and avoid anything that says “soy isolate” or “TVP” (textured vegetable protein) in the ingredients.  At the bottom of the label, if it says “this product contains soy”, unless you are buying soy sauce or miso, they mean soy isolates.

Another problem with soy is in the “plant estrogens” they contain.  The soy products don’t contain the female hormone estrogen per se, but the substances in the soy plant can mimic the actions of estrogen.  This is the reason for the controversy having to do with breast and ovarian cancer and soy consumption (that’s a book’s worth of discussion right there) and parents hesitating to give it to their young boys (and girls for that matter).

The Asian diet is considered extremely healthy.  Let’s look at how the Asians eat soy.  Typical Asian diets include fermented soy in the form of miso, tempeh, and natto.  Fermenting means allowing the substance to age along with microorganisms.  This process makes the soy easier to digest and more beneficial health-wise.  When Asians eat tofu (which is not fermented), it’s a small slice in soup, or a small amount with veggies.  They don’t eat massive “soy burgers” and they don’t drink soy milk on a regular basis and they certainly don’t mix powdered soy isolate shakes!

I am lucky enough to have a sister who is lucky enough to occasionally work with Dr Campbell and I thought it would be interesting to hear what he had to say about soy.

Dr Campbell brings up the fact that in the 1970′s, when he was doing research in the Philippines, they were looking for an inexpensive, plentiful substitute for meat and dairy protein for the poor of that country and looked into using soy.  The soy industry was not nearly as big as it is today, and when the dairy industry got involved, they “shut down” Dr Campbell and put a halt to the process.

(In my experience over the last 5 years in doing my own personal research on plant-based diets, I find the most violent and adamant opposition to any plant-based diet, and to Dr Campbell himself, comes from the paid bloggers that write for the beef and dairy counsels.  There is big money to be lost by the beef and dairy industry if people start wising up, changing their diets, and feeling better. One ad was so totally stupid it shows the dairy industry’s desperation.)

Dr Campbell said that soybeans in their whole form (in soups, or as edamame) are fine occasionally,  but he would not recommend anyone drink glasses of soy milk, especially kids.  He recommends rice milk first, then almond milk instead of cows milk. It’s not the inclusion of the soy milk, it’s the exclusion of the dairy that is the main health factor here.

Those looking to soy for protein in their diet to sub out for meat, should also know there is protein in everything you eat and eating “consciously” including whole plant-based foods will provide one with the perfect amount of protein intake.  High protein foods, while not necessary to include, are simple to include in your diet and consist of nuts, seeds, quinoa (nature’s other perfect protein), beans and legumes.

Table 2: Protein Content of Selected Vegan Foods
FOOD	AMOUNT	PROTEIN(gm)
Tempeh	1 cup	41
Seitan	3 ounces	31
Soybeans, cooked	1 cup	29
Lentils, cooked	1 cup	18
Black beans, cooked	1 cup	15
Kidney beans, cooked	1 cup	13
Veggie burger	1 patty	13
Chickpeas, cooked	1 cup	12
Veggie baked beans	1 cup	12
Pinto beans, cooked	1 cup	12
Black-eyed peas, cooked	1 cup	11
Tofu, firm	4 ounces	11
Lima beans, cooked	1 cup	10
Quinoa, cooked	1 cup	9
Tofu, regular	4 ounces	9
Bagel	1 med. (3 oz)	9
Peas, cooked	1 cup	9
Textured Vegetable Protein (TVP), cooked	1/2 cup	8
Peanut butter	2 Tbsp	8
Veggie dog	1 link	8
Spaghetti, cooked	1 cup	8
Almonds	1/4 cup	8
Soy milk, commercial, plain	1 cup	7
Soy yogurt, plain	6 ounces	6
Bulgur, cooked	1 cup	6
Sunflower seeds	1/4 cup	6
Whole wheat bread	2 slices	5
Cashews	1/4 cup	5
Almond butter	2 Tbsp	5
Brown rice, cooked	1 cup	5
Spinach, cooked	1 cup	5
Broccoli, cooked	1 cup	4
Potato	1 med. (6 oz)	4

It should be noted that 5% of your calorie intake should come from protein.  It just so happens, that most plant-based foods contain an average of 5% protein in their caloric make up.  A perfect plan!

I love what Julieanna Hever, MS,RD,CPT says in her book “The Complete Idiot’s Guide to Plant Based Nutrition:

Often the first question herbivores hear when someone discovers their diet is (plant-based) is “Where do you get your protein?”  My favorite response is “The same place gorillas, elephants, water buffalo, and horses get theirs!”

The bottom line:

• soy is not the fountain of youth, but used properly it can compliment your healthy diet.
• include whole soy beans or fermented choices (tempeh, miso) of soy in small portions
• limit soy intake of any kind to no more than 1 serving/day
• avoid drinking glasses (over 8oz) of soymilk
• avoid soy isolates and hydrolyzed soy in processed foods (better yet, just avoid processed foods) by reading labels

Please feel free to comment. I love to share ideas and opinions!

The China Study   by Dr T Colin Campbell

The T Colin Campbell Foundation – great info on disease prevention and recipes

Wonderfully easy miso soup recipe