The Plant-Based Diet: Is Meat Good for You?

Imagine this scenario: your 12 month old baby is fussing because it is past his feeding time. You warm up his bottle of regular whole milk. No more infant formula. He looks healthy. You are feeding him well and you feel proud!

Wait a minute! There is something wrong with this picture.

It is the cow’s milk—the milk we all consume on a daily basis—1%, 2%, homogenized milk. White and seemingly so good for you!

Not so , says Dr . T. Colin Campbell Ph. D, Professor Emeritus of Nutritional Biochemistry at Cornell University who has authored more than 350 research papers. He is also Winner of the 1998 American Institute of Cancer Research Award, the 2004 Burton Kallman Scientific Award by the Natural Nutrition Food Association.

In “The China Study, ” (Benbella Books, 2005), he presents the findings of a 45 year study and a 20-year partnership of Cornell University, Oxford University and the Chinese Academy of Preventive Medicine. And what is startling about the conclusions of his study is that cow’s milk ( 87% of which is made of the protein casein) actually encourages the growth of cancer cells in rats and humans. The China Study shows unequivocally that all meat is suspect: “nutrients from animal-based foods increased tumor development” while ”nutrients from plant-based foods decreased tumor development. ”

What initiated Dr . Campbell’s study was not an attempt to justify vegetarianism. In fact , Dr . Campbell grew up as a farm boy in northern Virginia. For most of his life, he ate the typical North American diet—high in animal proteins, meat, eggs, whole milk, butter. But evidence from his own research pointed such an accusing finger at animal protein that he and his family adopted the plant-based diet fifteen years ago.

In the mid 1960’s, Dr . Campbell was recruited to the Philippines to develop a protein source for malnourished children. His interest then was on a protein source that was local and affordable—peanuts. However , the peanuts were often contaminated with ”aflatoxin” which caused liver cancer in rats and humans. This led to a series of studies and tests which showed some surprising results:

-the children who developed liver cancer from the nuts came from the best-fed ( most affluent) families;

-these children consumed more protein than anyone else in the country( high quality animal protein);

-in studies on rats exposed to aflatoxin, only the animals fed 20% protein developed the cancer while those fed 5% got none;

-reversing the diet of rats that developed cancer ( from 20% to 5% protein) caused a reduction in tumor development; in rats( initially fed 5% protein), whose dietary protein was increased to 20%, there was an increase in tumor development.

-The dietary protein used in these experiments was animal protein—casein from cow’s milk. When the same experiment was repeated with plant protein (Soy or Wheat), no cancer growth was discovered, even at the highest levels of protein intake. Rats fed 20% Soy Protein or Wheat Protein diets did not experience early tumor development at all. The cancer promoting factor was cow’s milk protein.

Even though these studies were performed on rats, the results were relevant for humans. In a subsequent study on the Chinese diet, Dr . Campbell made several crucial observations between meat-based diets and disease.

-Cancer ( colon, lung, breast, stomach), diabetes, heart disease are all diseases of the affluent. These are also mainly diseases of the Western world where consumption of meat is high.

-As blood cholesterol levels in rural China rose in certain counties, the incidence of Western or Affluent diseases also increased.

-As intakes of animal protein went up, blood cholesterol levels rose; intakes of plant–based protein brought down blood cholesterol levels.

-Lower blood cholesterol levels are linked to lower rates not only of heart disease, but of cancer, and other Western diseases, even though these levels seemed far below those considered “safe” in the West.

What are some of the lessons we can gather from Dr . Campbell’s China Study?

-The Western World is plagued with diseases of affluence which can be controlled by switching to a plant-based diet.

-There are virtually no nutrients in animal-based foods that are not better provided by plants.

-Genes do not determine diseases on their own. Nutrition plays a critical role in determining which genes, good or bad, are expressed.

-Good nutrition creates health in all areas of our existence. All parts are interconnected.

The question remains then--for all of us who have come this far--What can we eat? Dr . Campbell provides a very simple profile of the plant-based diet.

-Eat all you want of any WHOLE, UNREFINED Plant-Based Food such as Fruits, Vegetables, Nuts, Legumes ( Soy beans, lentils) and Whole grains. The more color and variety you eat, the better your diet.

Minimize Refined Carbohydrates ( white bread, crackers, sugars, cakes etc), Added Oils ( olive oil, peanut oil), Fish ( salmon, tuna, cod).

Avoid Meat and meat products, Poultry, Dairy, Eggs.

The facts are there and it is up to us either to ignore them or do something with them in our own lives. Nothing, however , speaks more powerfully than Dr . Campbell’s final words:

“We, as a society, are on the edge of a great precipice: we can fall to sickness, poverty and degradation, or we can embrace health, longevity and bounty. And all it takes is the courage to change. ”

Copyright 2006 Mary Desaulniers

Diet Tips : Low-Sodium Diet Tips

Changing Your Eating Habits

Because all of us have been brought up eating junk food, well most of us, it is not easy to change our eating habits. Your eating habits have developed since childhood based on what your mothers or fathers cooked and what your psychological make-up was during that time.

The foods you eat and crave help keep pass trauma and present anxiety in check. Food helps make you feel good when you start to feel bad. Eating is a natural defense mechanism that the brain-body uses to keep you from going crazy.

So, you see, it is very difficult to change our eating habits. When we do, we start to feel bad. We start to feel uncomfortable, we feel pain, we have withdrawal symptoms, and we may feel sick. Is it any wonder that any of us ever succeed in changing our eating habits?

I consider every thing that has been packaged to be junk food. There are a few exception and you need to read ingredient labels carefully. Very few food manufacturers and even restaurants prepare food with your health in mind. Of course, they want to satisfy you, but they don't use foods that are in your best interest.

Most people eat junk food 85% of the time and eat good food the other 15%. It should be the reverse of this - eat good food 85% and junk food 15% of the time.

To have better health, here are some foods to reduce eating. Reduce the intake of these foods over the next two to three weeks.

v  Milk (non-fat or no-fat also) - is a mucus and acid forming food. Milk creates mucus in the body and makes the lymph liquid (we will talk about lymph later) in your body acidic, which attracts parasites and other pathogens. (In the place of milk, drink almond milk or goat’s milk)  Cancer thrives in a body that is acidic.

v  Bread - white bread is also acidic and mucus forming and it is also more difficult to pass through the colon and gives rise to constipation.

v  Sugar the #1 food additive. Sugar is in most of the products that you buy. · Sodas are extremely high in sugar or artificial sugar - 7 teaspoons per can. Most people drink over 35 gallons per year. Sugar is a body poison and leads to many disease - diabetes, obesity, tooth decay and osteoarthritis and so on.  Sugar, also, depletes your B-vitamins and calcium and magnesium from your bones and teeth. In addition, since sodas are in aluminum cans, aluminum can go into the soda because most sodas contain phosphoric acid. Aluminum has been associated with senility and Alzheimer disease.  Calcium is also leached from your body to neutralize the phosphoric acid. (Its healthier to drink juices of all kinds) There is just no way around it. Sodas suck health right out of your body.

v  Regular salt (NaCl) - excessive salt intake is related to high blood pressure, edema, and imbalances in the minerals in your lymph liquid. Sodium, Na, in salt attracts water so the more sodium you eat that more water your body will hold. (Use sea salt, it has 25% less sodium, use low salt soy sauce, and herbs to flavor your food) Most people eat too much salt - over 10,000 milligrams per day. We only need around 200-300 mg per day.  Excess salt is also in involved with kidney problems, cardiovascular disease, stomach cancer, and in excess we are sensitive to stress.   Get your Sodium from eating vegetables that are high in sodium. When you get your salt from vegetables it is organic salt, which does not have the same effect in your body as inorganic salt from a shaker.

Organic salt or Na is good for your body. Your stomach is a Na organ. It needs organic salt, Na, to keep its lining from being eaten by the hydrochloric acid in your stomach - an ulcer.   Foods high in organic sodium are apples, apricots, asparagus, greens, red cabbage, carrots, celery, dulse, egg yolks, figs, fish, raisins, prunes, and lentils.  For the next two weeks try adding the following foods to your eating habits.

v  Lecithin - is 30-40% choline, which is used throughout your body. This is why you want to include it in your diet. Choline is one of the main chemicals in our cell membrane.  It is used in our brains to create the neurotransmitter acetylcholine, which is required for thinking and memory. Consider lecithin brain food.  It is used by the liver, which helps to prevent a fatty liver. A fatty liver prevents you from losing weight around your belly. it helps to break up fats into tiny goblets so that they are easily digestible and will reduce your cholesterol. it helps to keep cholesterol from clinging to your artery walls.

v  Flax seed oil - is an essential oil, omega 3. This means your body does not make it and it is necessary for you to eat it so that you can live without illness or pain.   it helps to detoxify the liver it stimulates the production of bile.  Remember that bile helps to breakdown fat so that the liver can better metabolize it. stimulates the body to burn fat.

v  Apple juice and apples - are high in vitamin A, in Potassium and have other minerals that strengthen the blood. They contain malic and tartaric acids, which keep the liver healthy and promote good digestion. Apples help you to lose weight by providing fiber and keeping you regular.

v  Fiber - you need 30-35 grams of fiber every day. Most people only get up to 10-15 grams. Fiber is one food that reduces your transient time in the colon. Fiber helps to keep your colon clean, reduce cholesterol, remove toxins from your body and eliminate constipation.

There you have it. If you can accomplish these changes in one year, you will notice a big difference in the way you feel and be proud of your new healthy eating habits. 


Are you Monitoring the Salt/Sodium in your Diet?

20 Ways to Reduce Blood Pressure Naturally

Do You know someone who suffers from high blood pressure? Maybe You? Then this is good news!

Are you aware that there are simple and inexpensive ways to control blood pressure with food and supplements you already have in your kitchen?

Intelligent health conscious people like You can naturally understand these strategies to help maintain lower blood pressure levels.

Because when you understand and follow through with these steps, you will feel more energy and enjoy the benefits of lower blood pressure.

In my 10 years of studying nutrition and over 5 years of helping others solve their health problems, I have found that the experts agree that these steps are some of the most effective in lowering blood pressure naturally.

1. CoQ10 supplements – CoEnzyme Q10 or CoQ10 For short is a powerful anti-oxidant which is in every cell in your body. Your body uses CoQ10 to derive Energy.

In a double-blind placebo controlled study published in The Journal of Human Hypertension, The group which took CoQ10 for just 8 weeks showed a significant reduction of blood pressure.

Also in a University of Texas study, people taking oral CoQ10 after just one month experienced significant lowering of blood pressure and 51% of participants were able to discontinue blood pressure medication.

As a side note, blood pressure medication prevents the body from not only manufacturing its own CoQ10, but also your body’s ability to absorb CoQ10. recommended dose: 100-200 mg gel caps each day to help lower blood pressure.

2. Vitamins, Herbs and Anti-oxidants

The following are Doctor recommended daily amounts.

Vitamin C - 1000 mg
Garlic - 2 cloves
Hawthorn berry - 500 mg
Omega 3 fatty acid fish oil Gel caps - 1000 mg
Vitamin b6 in a natural multivitamin
Magnesium - 500 mg
Astragalus root 500mg

3. Food Sources:

In a Greek study that examined the effects of the Mediterranean target=" blank" href="http://commissionshops.com/shop/healthy-activities"> diet on 20, 000 people proved that olive Oil, Fruits and Vegetables were significantly associated with lower systolic and diastolic blood pressure.

Celery - 4 sticks a day, relaxes the smooth muscles in the blood vessels.

Fresh cold water fish which is high in Omega-3 fatty Acids.

Salt - let’s understand the real reason why salt is important to your blood pressure.

We’ve all heard that you need to cut down on sodium in your target=" blank" href="http://commissionshops.com/shop/healthy-activities"> diet, although this is not bad advice, it misses the point. High sodium intake alone does not increase blood pressure, it is an excess of sodium to potassium ratio.

The ideal ratio is five times as much potassium as sodium in Your target=" blank" href="http://commissionshops.com/shop/healthy-activities"> diet. You’ll get the best results by eating three servings A day of potassium rich foods such as:

Bananas – 1 large
Avocados – 1 cup
Beans – ½ cup
Squash – 1 cup
Tomatoes – ½ cup

Low levels of magnesium can also contribute to high Blood pressure, so here are some Magnesium rich foods:

Almonds – 1/3 cup
Tofu – ½ cup
Cashews – 1 cup
Raisin bran – 1/3 cup

And finally lets talk about what level of blood pressure is considered high. Right now the threshold pushed by mainstream medicine is 115/75 – 120/80 which WAS considered borderline LOW just 5 years ago.

This is because the standard for “high” blood pressure, just like the standard for cholesterol is repeatedly lowered to put more people on medication. Your individual risk factors and age play a big role in determining what is a good blood pressure level for YOU.

So don’t just accept a one size fits all number when it comes to your blood pressure. Ask questions and discuss your health with a nutritionally educated Doctor to find what is best for you.

So what about YOU? Are You going to let the silent killer Sneak up on you? Or are You going to take action that will make this highly unlikely?

When You safe-guard Yourself with these proven techniques which You can easily incorporate into your life, then You will reap the healthy benefits.

Used in combination these natural, safe and proven techniques work wonders to keep your blood pressure down and allow you to experience a higher level of health without the unwanted side effects.

So take action now and get started today to do one thing from each of the three points above. Each day incorporate the food and supplements listed and You are well on Your way to lower blood pressure. These are proven, safe and inexpensive steps so You can enjoy the benefits now.

Sources:

Singh RB, Niaz MA, Rostogi SS, et al. “Effect of Hydrosoluble coenzyme Q10 on blood pressure in Hypertensive patients with coronary artery disease”. Journal of Human Hypertension. 1999 Mar; 13(3): 203-208.

Dr. Al Sears, Lynn Sonberg, The Doctor’s Heart Cure, St. Paul MN, Dragon Door Publications, pgs 176-181

Daily Dose, Dr . William Campbell Douglas, “Of spice and men” 3/15/2005

Dr. Al Sears, Health alert, “Lower Blood pressure Naturally”, 3/8/2005

Dr Al Sears, Health Alert, “Lower blood pressure without drugs”, 7/3/2003.

Low Sodium Diet Review - Dietspotlight.com