CALCIUM & THE ACID/ALKALINE CONNECTION

(Continued from last week)

          While most of the new USDA visuals were a slight improvement over the old “Four Food Groups” square, it was the chart by the Physicians for Responsible Medicine that challenged the old paradigm. As more studies became available, many researchers began to arrive at ground-breaking conclusions: the American diet, with its emphasis on animal protein and dairy, may be the major cause of many diseases of “civilization”, such as heart disease, cancer, stroke, and diabetes2, which questioned the authority of these older USDA-approved charts.  

          The conclusions reached by some studies (The China Study, the Harvard Study, etc.) talk as well about the relationship between osteoporosis and ingesting too much animal protein and dairy products. The most industrially advanced countries (the U.S., New Zealand, Australia, and most Western European nations) consume the most dairy yet have the highest fracture rates, while in parts of Africa and Asia where few dairy foods and no calcium supplements are consumed, the fracture rates are 50 to 70% less!

          There are plenty of calcium-rich foods available within the plant kingdom. Some plant foods that are high in calcium include: dried figs, tofu, almonds, broccoli, collards, kale, beans, sesame seeds, sweet potato, onions and raisins. Tofu has more calcium (about 250 mg. per ½ cup serving) than milk, yogurt, and cheese, and is alkaline rather than acid-producing.

          Even vegetarians who have given up flesh food and eggs often rely on hard cheeses to boost their calcium and protein. But hard cheeses such as cheddar are among the most acid-producing. Eating cheese for its calcium content is counter-productive, because it also causes an over-acid condition in our bodies, which eventually robs our bones of calcium, defeating the purpose of consuming cheese in the first place.

          There is an obvious reason for this, as was explained way back in 1922 by Professor Arnold Ehret in his oddly-named book: PROF. ARNOLD EHRET’S MUCUSLESS DIET HEALING SYSTEM. He had studied charts created by a physiological chemist, Ragnar Berg of the special laboratory for food research at Dr. Lahmann’s sanitarium in Germany. Berg had assigned foods a number according to their ability to cause an acid or alkaline reaction in the body. While Professor Ehret was a little eccentric and extreme in his teachings, the tables have been rediscovered by contemporary researchers and seem to concur with their findings. Also: The American diet is so full of acid-rich foods that the kidneys cannot excrete the sulfur fast enough, and it turns into sulfuric acid in our livers. As we grow older and our metabolism slows down, it becomes increasingly difficult for the kidneys and liver to process all the excess acid from a diet high in animal products. Our bodies then try to neutralize some of the toxins by looting our bones! This is because the bones are primarily composed of minerals such as calcium phosphate and calcium carbonate, which are alkaline in nature.

          The following chart shows some foods that boost alkali in the body, and can be used to replace the acid-forming foods:

ACID-FORMING:                                    ALKALI-BOOSTING:

Pasta                                                             Potatoes

Soda                                                             Fruit Juice

Meat & Poultry                                            Tofu

Beer                                                              Wine

          A growing number of physicians think that consuming FRUITS and VEGGIES can help to balance out the over-acid pH of the blood, which should have a pH that is slightly alkaline.

          Fruits and veggies that are rich in potassium, such as bananas, apricots and spinach are especially helpful. Tomatoes and oranges, although we think of them as acidic, also help to alkalinize the blood. But if we consume a diet high in animal protein, our bodies have to work harder to achieve the proper pH. As an example, it takes 3 servings of fruits and veggies to neutralize the acid in just one serving of flesh food. Also, a diet too high in starchy carbohydrates without enough fruit and veggies can also be problematic. It takes 2 servings of fruits and veggies to neutralize the acid in one serving of pasta or other grain.

          Another factor in the calcium equation is that calcium is not just an isolated mineral that works by itself. New studies show that calcium (living, plant-based calcium) works with 16 other nutrients that our bodies need for healthy bones, 15 of which are easily available from plant sources: phosphorus, magnesium, fluoride, silica, zinc, manganese, copper, boron, potassium, vitamin D, vitamin C, vitamin A, vitaminB6, folic acid, and vitamin K. The 16^th other nutrient, vitamin B12, is also available in limited amounts within the plant kingdom (tempeh, uncooked fermented veggies, nutritional yeast).

          We can conclude from all of this information that it would be difficult to consume too many fruits and veggies, no matter whether we are on the Standard American Diet (S.A.D.) or the Grateful Living American Diet (G.L.A.D.)

References:

 “Natural Solutions” periodical: July/August 2009: “The Calcium Myth” (pp.57-62)

“U.S. News & World Report”: October 30, 2000: “Could Diet Attack BONES? It’s a Beef about Meat” (p. 62)

“Reader’s Digest” periodical: March, 2009: “A New Way to Keep Bones Strong” (pp. 65-66)

PROF. ARNOLD EHRET’S MUCUSLESS DIET HEALING SYSTEM: 1922 (16^TH Edition, published 1972, by Ehret Literature Publishing Co., Beaumont, CA)

VIGNETTES OF VEGAN VACATIONS

           The Advantages of being a Vegan just keep getting better! Case in point: 3 true-life vignettes from my own life:

          VIGNETTE #1- 2001 (before 9/11): I was traveling by plane across the country, and specified a vegan meal, not expecting more than some insipid fare that at least would be tolerable. Wrong! It turned out to be a delicate yet hearty entrée of tofu-stuffed whole-grain pasta shells with garlic/pesto sauce and a GREEN (not iceberg) side salad. The others seated in my row were visibly jealous, comparing my lunch to their own uninspired-looking plates of food. Conversations ensued, and led to discussions on the advantages of a vegan diet (beyond the obvious current contrast in our lunches!).

          VIGNETTE #2- 2004, Orlando, Florida: I was on a mini-vacation with my son, daughter-in-law and granddaughter. We had a really fun day at a theme park and the next morning set out to attend an impressive brunch as a treat from my son and his wife, LeShea, who had investigated ahead of time and discovered (no surprise there) that the only vegan food on the buffet was fruit salad. BUT, not wanting to lose four customers, they promised her that I would be given a special meal prepared by a vegan-friendly chef.

          After everybody else went through the line, Tomas, a young chef on their staff from the Islands, came out and introduced himself. Tomas asked me a few questions, such as “Do you like Tofu? How about Mushrooms? What about fresh Spinach?” (“Yes, Yes & Yes!”). He smiled and said “No worries, ma’am”, as he disappeared into the kitchen. He returned about 15 minutes later with a tray overflowing with the most luscious breakfast fare a traveling vegan might yearn for: fresh papaya with lime wedges, a Tofu/Veggie Scramble, served with vegan Home fries, fried brown rice, and vegan blueberry pancakes with fresh blueberries on the side. Not only did it easily fill my tummy, but there was plenty left over for my family as well, as they happily dug into their “second breakfast”. I was so impressed that I asked if we could take a picture of the chef and me together. I still have that photo of his beaming face standing next to me with my own grateful smile at such delicious food made especially for me!

VIGNETTE #3- 2010, Queen Mary2 British Ocean liner: I had been invited on a cruise to accompany an elderly friend. Her daughter specified to the kitchen staff that I was a vegan, and once again, the friendly staff were only too glad to accommodate my “special needs”. Every meal I was served started many conversations, as “traditional” eaters, used to their meat-and-potatoes-heavy food, looked longingly at my plate, overflowing with beautifully-prepared and nutritious foods. They were always curious: “How can they make sausage without meat?” “What is in that luscious-looking burger?” The side dishes and salads seemed to be fresher than the regular menu items, perhaps because they were made up especially for me just before each meal. Every night for dessert I enjoyed 3 generous scoops of sorbet in exotic flavors such as mango, coconut and lime. On the final evening, chocolate-dipped crystallized ginger was also served (one of my favorites). 

          The bottom line is that the world is becoming friendlier toward vegans these days, as eating a plant-based diet is actually coming into vogue! Those days of having to lug our own vegan food with us when we travel are now thankfully coming to an end. People are now discovering the JOYS of going vegan! There are many other reasons to go vegan as well, and I will be blogging about them in the future.

EVOLUTION OF U.S.A. FOOD GROUPS RECCOMENDATIONS

Physicians for Responsible Medicine’s Power Plate is more relevant to Vegans than the USDA’s “My Plate”. Learn more about this at:  http://www.pcrm.org/health/diets/pplate/power-plate

          American Nutrition has been gradually evolving since the USDA first introduced its “FOUR FOOD GROUPS” box in 1956.

          In 1992, the USDA introduced its Food Pyramid; with a cross-section of its 6 “rooms” showing the “Bread, Cereal, Rice and Pasta” group at its broadest base, recommending 6-11 servings daily. The next level was divided into 3-5 servings of veggies and 2-4 servings of fruit daily. The third level up consisted of 2-3 servings of milk, yogurt or cheese, plus 2-5 servings of meat, poultry, fish, beans, eggs and nuts. At the top was “Fats, Oils & Sweets”, with the admonition to “use sparingly”.

          In 2005, “MY PYRAMID, the “New Food Pyramid” was introduced, with the hope that this visual would be easier to understand. It was divided vertically into six categories: grains, veggies, fruits, oils (the skinniest section), milk and finally, meat and beans.

          Later, at MyPlate.Gov, the “FIVE FOOD GROUPS” image was seen as a dinner plate, with the 2 largest categories on the plate as “Veggies” and “Grains”. “Fruit” and “Protein” were also on the plate, in slightly less portions. A fifth category protruded from the upper right of the plate, that of “Dairy”.

          Dr. Andrew Weil’s ANTI-INFLAMMATORY PYRAMID suggests full-color spectrum eating within the plant kingdom, including Omega-3 loaded flax and walnuts, but also includes fish, poultry, meat, eggs and dairy.

         At EatDrinkBetter.com you will find the HEALTHY EATING PLATE, which is less meat oriented, though still not vegan or vegetarian. A similar site is http://www.powered-by-produce.com.

          In 1991, the Physicians for Responsible Medicine produced a model they call “THE NEW FOUR FOOD GROUPS” (shown above), consisting of 3+ servings of fruit and 4+ servings of veggies daily. It also includes 5+ servings of WHOLE grains and 2+ servings of “Legumes, soymilk, tempeh, TVP, peas, refried beans and chickpeas”, as well as sources of calcium and vitamin B12. This one is in agreement with a Vegan diet.

          Although in the past there seemed to be infinite takes on what was the healthiest way to properly fuel our bodies, the road is narrowing. Most of the current research is pointing the way toward a plant-based diet, not only for proper nutrition, but for the “Compassion factor” as well.

           

(NEXT WEEK: Acid/Alkaline Balance)

A SPECIAL VALENTINE’S DAY TREAT

Photo (c) 2012 Denny Genovese

           Since Valentine’s Day is in a few days, this week’s blog will celebrate with a requested recipe that was not included in the book:

DARK CHOCOLATE-DIPPED HEART BERRIES

          Strawberries were native to North America. The Native Americans called strawberries “heart berries”, both for their color and shape. In Florida, Feb. 14 arrives in the middle of strawberry season, so this is a perfect way to celebrate the happy day.

          Elegant yet simple, this treat is “good for the heart” in two ways:

1) It is filled with HEART-healthy antioxidants both from the strawberries and the dark chocolate.

2) The HEARTS of those you make this treat for will feel very special and loved!

INGREDIENTS:

1 quart strawberries with leaves still attached

1 12-oz. package Ghirardelli semi-sweet chocolate chips*

4 oz. unsweetened baking chocolate (4 1-oz. squares)

3 T. Spectrum organic unhydrogenated shortening

COCONUT WHIPPED CREAM (optional)

*Since Ghirardelli semi-sweet chocolate chips are vegan, but their bittersweet chips are not, by adding the unsweetened chocolate to the semi-sweet, you can create your own vegan bittersweet chocolate.

DIRECTIONS:

1.     Melt the chocolate chips, chocolate squares and shortening in the top pan of a double boiler** over simmering water in the bottom pan, stirring occasionally until it is smooth and glossy.

2.     Wash the berries but keep the leaves intact.

3.     Lay down waxed paper onto a cookie sheet.

4.     Holding a berry by the stem or leaves, dip it into the hot melted chocolate, twirling to cover most of the berry.

5.     Place the dipped berry onto the waxed paper to cool until the chocolate firms up.

6.     Continue dipping the other berries into the chocolate, but leave a few “naked” for those who would prefer to dip their berries into the COCONUT WHIPPED CREAM (recipe on p. 41 of EARTH ANGEL KITCHEN – Vegan Alternatives to Meat, Dairy, Eggs and Sugar). To be really indulgent, some people may wish to dip their chocolate-dipped strawberries into the cream also. (This type of “double-dipping” is allowed!)

7.     Refrigerate the DARK CHOCOLATE-DIPPED HEART BERRIES and COCONUT WHIPPED CREAM until ready to serve.

8.     To serve, set out the heart berries onto a pretty plate, along with the bowl of COCONUT WHIPPED CREAM, if using.

**If you don’t own a double-boiler, you can improvise with two pans, one nesting in the other. You melt the chocolate in the smaller pan set over the slightly larger pan of simmering water. Be careful not to burn yourself from the steam.

THE “FOUR FOOD GROUPS” AND THEIR ROLE IN CONSTIPATION

In the 1950’s the USDA told us that there were four essential food groups from which we should eat equal portions every day in order to get a balanced, nutritious diet. The four food groups consisted of “Meat”, “Dairy”, Starches”, and “Fruits and Vegetables”.

          What this ultimately translated to was a diet HALF-FILLED with the most constipating (no fiber whatsoever) foods of “Meats” and “Dairy”. Moreover, even the “Starches” and “Fruits and Vegetables” consumed were often in the form of inferior, over-processed foods.

          The USDA’s guidelines allowed for such “good food” as cereals like Trix and Sugar Pops, full of sugar, often made with artificial flavors and colors as well as white flour and degermed cornmeal. Packaged boxes of mac-n-cheese, over-processed potatoes in a box, “wonder” white bread and white rice were perfectly acceptable “starches”.

          “Vegetables” could include canned spinach and peas, and salad was usually a wedge of iceberg lettuce with a generous helping of fatty salad dressing.  “Fruit” was often shown on the chart as sugar-sweetened fruit “juice” such as Hawaiian Punch or canned fruit packed in heavy syrup. (My grandma actually encouraged us to drink this syrup for added nutrition!)

           We were taught that the “Dairy” group was especially important, through American Dairy Association-sponsored ads on TV espousing such maxims as “You never outgrow your need for milk”. This could include cow’s milk (3 tall glasses daily), processed “American” or Velveeta cheese, lots of eggs, ice cream, butter or margarine, etc.

          Even the “Meats” could be lunchmeat such as bologna, hot dogs, Spam, and Vienna sausages, all full of nitrates and who-knows-what-else.

          Over the years there have been some improvements, such as the 1992 version of the “Pyramid” and the 2005 version, called “My Pyramid” to help people visualize what a healthy diet might look like. The 5 Food Groups “My Plate.gov” was the latest improvement, with a dinner plate divided up into 4 main groups: fruits, veggies, grains and protein, although it still included a good chunk of dairy products as a side dish. What was wrong with this picture?

Next week, I will further discuss the development of  the USDA geometry and some vegan alternatives that are more oriented toward health and compassion.