To further explain the connection of calcium and protein in bone density, the culprit is the influence of sulfur-containing proteins of animal resulting to loss of calcium. How is that so? Since our body cannot store extra protein, the amino acids convert into organic acids. Those acids that our body cannot neutralize can lead to several health effects such as acidosis. In order to regain the natural balance of the body, the process of buffering the influx of acid and borrowing the calcium phosphate from the bones can result for the kidneys to push calcium through the discharge of urine. Meaning, the body tends to lose essential calcium and increases the rate of fracture and bone loss. (…)
Even though, all incomplete protein such as green leafy vegetables, tubers, barley, tofu, legumes, seeds and macadamia nuts, if eaten in proportion several times throughout the day, can definitely give complete proteins. You have an option to mix and match the given plant-based food sources. Let’s take for example the legumes; it can be balanced along with grains, nuts and seeds. Another, one cup of avocado contains 3 grams of complete protein and a medium size of potato with skin contains 4 grams.
um pretty sure there isn’t a health problem that going vegan couldn’t help. stop making excuses.Anonymous
Then please inform me on how I can eat vegan while managing a vitamin k deficiency, a vitamin b12 deficiency, severe chronic iron anemia, an inability to process most grains and wheat products or soy products, severe berry allergies, hypoglycemia, acute gallbladder attacks, attacks of acute pancreatitis, chronic kidney infections, AND continue training for a marathon.
Also, I can’t eat grapefruit/grapefruit juice, grapes/grape juice, seville oranges, pomegranates, and several other foods because of potentially harmful interactions with my medicines.
And no chocolate, caffeine, and very little sugar.
Full fat only, as I can’t eat non-fat/low-fat foods.
Also for under $100 a month. Thanks.
I saw this when I was reading the posts under the vegan tag. First off, telling someone to “stop making excuses” is usually my approach to things but when you’re dealing with numerous medical issues it’s just not that simple. I am currently raw vegan but was consuming a fairly standard vegan diet before and as someone who is also dealing with similar issues as you- I have a few things to say.
- I am completely uneducated on Vitamin K deficiency so am not sure what the answer would be for this.
- I also have B12 deficiency. I add nutritional yeast to my food. It is affordable and easy. I also receive B12 shots. There are also B12 fortified cereals and foods for people who eat standard vegan diets.
- I have severe, chronic anemia with the inability to absorb iron tablets via tablets. My options through my doctor were iron injections and iron infusions. I have iron infusions as my iron is criticially low. I am still learning how to balance my diet with iron now that I am eating raw but if you were to eat a standard vegan diet (though, a healthful one) some sources could be lentils, blackstrap molasses, quinoa and other foods as this list suggests.
- I am celiac and managed to eat for many years on a vegan diet with no issues. You could source affordable suitable bread, learn to make your own, eat rice or corn cakes, gluten free wraps, salads wrapped in lettuce leaves. I also have a low tolerance to soy and have simply kept my soy intake low also. There are oat milks, almond milks, rice milks and various other non-dairy, non-soy milks available. Most are affordable, most you can also make yourself.
- Severe berry allergies - simply avoid using berries, there are plenty of other fruits. I rarely have berries, mostly only having them in the occasional smoothie. I wouldn’t find it hard to avoid using them altogether.
- hypoglycaemia. I have also suffered with this in the past and have finally corrected it with eating raw. I’m not saying that this would also work for you but it did for me. Hypoglycaemia can also be something that can be helped with trial and error, you may be able to eventually find something that helps ease the severity of it. People have had various success with all different forms of dietary therapy, From what I know, when you are hypoglycaemic and eating a standard diet - eating carbs is best done in conjunction with fibre and protein. This is just as easily done on a vegan diet as an omnivore or vegetarian diet.
Things like oatmeal and baked beans could be good options for you. Brown rice, nuts, peanut butter, lentils, black eyed peas - are all affordable and as far as I can see, would be okay for you to eat. But from my experience and from reading about other people’s, eating a higher raw diet usually helps.
- Things like repeat gall bladder attacks are often fixed with a change in diet. Different things work for different people however and because you’re juggling so many health issues, it’s hard to know what would work best. Boosting your diet in fresh produce, beans and legumes. Also eating smaller, more frequent meals can be helpful. And I hate to say it but reducing your diet in animal proteins and processed food often results in reduced/ non existant gall bladder issues. I have a feeling this would fall into place once diet was corrected.
- attacks of acute pancreatitis. I have chronic pancreatitis with less than 5% pancreatic function so I speak as someone with experience in this issue. You do mention that you can’t eat a low fat diet which is contradictory to having pancreatic issues - one of the primary things for easing pancreatic issues is to keep your fat intake low. I try and make sure I eat less than 3-5grams of fat per meal and never exceed 12grams per day. Eating small meals, more frequently also helps. If you in fact do not have pancreatic issues and do require a higher fat diet - you can supplement fats with things like avocado, nuts and coconut, amongst many other things.
- I am personally unfamiliar with chronic kidney infections but my partner has them. He finds that eating a healthful, high raw vegan diet with a high water intake is extremely helpful. The minute he doesn’t drink enough water or eats poorly for a day, he experiences problems. It seems to be a genetic weakness in his family but good diet keeps him pain free.
- As for finding a diet that suits you on a budget, I’m not much help. I’m really shit at money management and my maths skills suck but I do know that my diet currently is based mostly on bananas (with various other things to meet nutritional requirements) and the bananas cost me $10 a week because I’ve found a local grower. This may not be possible for you but there are so many options out there.
- I eat no chocolate, caffeine or sugar and haven’t done for a very long time.
- I just had a quick look at your tumblr to see whether I had missed anything else and noticed you had a post where you said doctors had recommended you add more meat to your diet. I was also told this. It made me sicker. I went against their advice and have improved, my current doctor has noted this improvements via numerous tests. I have been damaged by many medical “professionals” over the years (to the point where I actually almost died once), listen to what they have to say but always do further research yourself.
- I also have no experience in training for a marathon but there are many raw vegan and vegan athletes out there who are very successful at what they do. Obviously, you face a lot of challenges and it’d be trickier to figure out exactly what works for you but as someone who has had very complex, severe ongoing health issues - I can only say that it’s worth trying. I have a notebook that I kept my dietary info in whilst I was trying to figure out how to get myself better. I wrote down everything I ate, how I was feeling and constantly adjusted things. You could write down all the foods that you are able to eat, write down their costs, draw up a trial diet, put the info into something like cronometer and see how you go.
There were days where I just wanted to die. I was constantly at the hospital and was experiencing some horrific symptoms and significant pain. But through much experimenting i have reached a place where I am free from a lot of what I was previously suffering. My journey is just my journey - everyone is different but I really thought it was worth letting you know my thoughts, just in case something I’ve said is beneficial to you. OR to someone else out there reading. I don’t know, eating vegan or a high raw, let alone completely raw vegan diet may not be feasible for you BUT it very well could be. It could just take a hell of a lot of work.
With me, all that work paid off.
I hope you find something that works for you.
Hello, I've just began a new Vegan diet (about 3 months now), but I am perfectly aware of the fact that I may not be getting enough nutrients especially since I'm a college student and we don't have a vegetarian station, so I literally end up eating a salad, potatoes, brown rice and tofu everyday. Can you recommend a good multivitamin (I'm a girl so I know I need extra iron), it's just hard to choose a good one.@beholdthereal-deactivated201208
Hi there :) I’m not sure where you’re from but I’m situated in Australia so my recommendations might not be of any use. I also don’t personally take a multivitamin at the moment.
So if anyone who reads this has some suggestions for a multivitamin (and if you can let me know where you’re located so I can update this post), then please respond!
First and foremost, I’m not a health professional and can only relay what I’ve learnt via my own journey - so please double check anything you’re not certain of!
Your most important one (well they’re all important but it’s the one I’ve had most issues with) and the one you’re most likely to become deficient in, as you know, will be iron (and B12). You can always keep an eye on your levels with blood tests and there are good vegan iron supplements out there - Deva does one that has both iron and B12 in it. Just make sure you don’t supplement with iron without your doctor’s support, you can make yourself sick/ get iron toxicity.
One of the key things to remember with multivitamins is to not get ones with gelatin capsules (as gelatin isn’t vegan) and to avoid D3 as most D3 sources is cholecalciferol which is sourced from sheep’s wool.
Vitamin D2, (ergocalciferol) is usually sourced from mushrooms & yeast. It’s not known whether D2 is as effective but for now it’s the best bet if you can’t get into the sun for 15 minutes or so a day. Black and asian people tend to need up to ten times longer to get the same amount of D3. Vitamin D levels can also get tested by blood too, if it’s something that might be an issue for you.
Supplementary Vitamin D, if ever required is probably best taken in a form something like this.
Finally, try and boost your diet with a bit of variety. I’m not a fan of multivitamins so I’m probably the worst person to ask about them! but I feel that if you can afford to get multivitamin tablets, then maybe you can afford to get a few extra veggies a week to help get those nutrients. I’m not familiar with your eating situation - whether you’re able to take snacks or prepared lunches to college but if that isn’t possible, then perhaps aim for a super nutritious breakfast and dinner instead.
I know your funds are limited but there’s probably some foods that will help you get what you need that are within budget. Things like spinach, or baby spinach leaves or kale in your salads. Add things like black, navy, lima, pinto or navy beans to your rice dishes. Lentils too! Quinoa is also a good source of iron, phosphorous and calcium and you can eat that instead of rice dishes for some extra nutrients. Buy beans and grains in bulk if you can spare the cash up front, you’ll save money in the long run.
Eat as many raw fruits and vegetables as you can - they retain the most nutrients (cooking destroys some and your body digests it differently to raw foods) but be aware you have to eat more of them to get the nutrients required. If you can get to farmer’s markets then you may be able to save some money there too. Eat fruit and veggies that are in season, it’s always cheaper. Maybe smoothies for breakfast too, if you can afford it. I’m not sure if bananas are cheap where you live but a banana based green smoothie would be a good start to your day and high in nutrients and calories for energy.
Also adding nutritional yeast to your food will boost your B12 intake. I’m not sure how much it costs where you live but you just need a tablespoon or two a day added to a meal so a bag lasts a little while.
Good sources of Omega 3’s are walnuts, linseed and soybeans. Fruits like apricots and figs are high in calcium (though can be pricey?) If you try and get a good variety in foods then every you should be getting a bit of every nutrient you need (like zinc is tofu, lentils, some beans etc).
Variety is key! Just swap that rice and those potatoes for other things occasionally and experiment. And please forgive me if I’ve suggested foods that aren’t affordable, as I said, I’m not sure where you live and how much things cost so I’m just throwing out some ideas.
If all else fails, I’m sure that someone will be able to recommend a great multivitamin and I’ll post their message! Sorry about the long response, I’ve got a terrible habit of not being able to keep things brief!
Best of luck and awesome work on making 3 months vegan! :)
frankencois.: hungry for change: a food matters film.
Eat food. Don’t eat food-like things.
I kind of hate it when people say that I should keep my eating preferences to myself. I understand that some people don’t want to get slammed with it due to it being triggering and so on but other than that, why shouldn’t I take pride in what I eat? What I put into my body is what fuels me physically and mentally. It is what builds and repairs every cell of my body. It should be one of the most important things in everybody’s life. People post photos of their cars, their houses, their belongings, the shoes they love and the tv shows they watch- but none of these things are more important than correct nutrition.
The thing is, people don’t often balk at other people posting photos of their meals if they’re standard diets. They don’t feel threatened. They aren’t made to feel guilty. I’m not sorry that I make you feel guilty by eating well. When I ate shit all the time, every time I saw someone healthy eating natural, whole foods, I used to bitch as well. “Look at that wanker! Eating rabbit food! You only live once, how boring that would be!” But deep down I was just envious that I wasn’t doing it myself. It’s a defense mechanism to act and think that way.
I’m never saying that how I eat or how I live my life is the best way for everyone to do it = though i believe being vegan shouldn’t be a personal choice. But everything else, it’s what I believe in. Writing about it and taking photos of my lifestyle keeps me motivated.
Because the thing is, sometimes it’s really hard in this world to eat and live clean. We’re bombarded with messages that try and convince us otherwise. That we need dairy, that a can of Red Bull will give us the energy we need, that diet coke is harmless and a great refreshing beverage, don’t eat more than 4 serves of fruit a day, you need grains to supplement those vegetables. I walk out of my house and I am confronted by this kind of advertising on buses, bus stops, magazine covers and I have to wade past most food in the supermarket to get to the things that I know are best for my body. That’s only a small part of what someone choosing to respect their body has to go through.
When you’re not in the habit of it, it’s hard work. If you’ve lived most of your life eating a standard diet (vegan or otherwise) and you’re introducing more fruits and veggies into your diet and less processed foods, it can be really hard! That’s a whole life time of behaviours that have to be broken down. I’m mostly in the swing of things now; eating raw came naturally to me from the very beginning, it felt like my body was thanking me. But keeping this tumblr makes it even more interesting and exciting. There’s a community of people out there who believe what I do and it’s awesome to come across so many people that I respect.
If one post of my lettuce and mung bean lunch can inspire one person to perhaps eat a raw vegan lunch for that day, then that’s one tiny little contribution that I’ve made. It could be the small move that directs that person into taking more steps into taking control over their health and subsequently, their lives. Because I’ve sure as hell been inspired in the same way by so many people doing the same thing. I’m not trying to convert the people who aren’t interested. I’m just trying to cheer on the vegan and raw vegan community. Reading the vegan and raw vegan posts on tumblr is one of the highlights of my day - it genuinely makes me feel happy, enlightened and motivated.
Rock on, you’re all awesome! :D
A simple banana is packed with both serotonin and dopamine. It can be considered a natural medicine for depression, not too mention a very tasty medicine.
Banana contained dopamine at high levels in both the peel and pulp. Dopamine levels ranged from 80-560 mg per 100 g in peel and 2.5-10 mg in pulp, even in ripened bananas ready to eat. Banana is thus one of the antioxidative foods. (source)
On trying to find a reliable source for this info, I came across this page on Restless Leg Syndrome (which I get terribly) and dopamine. It says the following, “Include ripe bananas as part of your daily diet. As a banana matures, it produces dopamine quinine, a naturally occurring form of dopamine. Although small brown areas on the fruit indicate bruising, these portions also contain the highest levels of dopamine. “
And a random link with people discussing boiling banana peels (obviously not suitable for a raw diet) for anti-depressant effects.