Vitamin D And the Raw Vegan Diet: Part II
January 11, 2010 by admin
Filed under Health and Fitness
In part II of “Vitamin D and the Raw Vegan Diet,” I look at vitamin D3, problems with supplementation, and winter weather. Be sure to check out Part I for information on where vitamin D comes from, how much we need, and the toxic ingredients in sunscreen.
D3?
Vitamin D (as well as vitamin D supplements) actually comes in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Although once thought to be equivalent, it is now known that vitamin D3 (manufactured from exposure to UVB rays) is not absorbed by the skin right away. It actually takes up to 48 hours before the majority of the vitamin D you have been exposed to has entered your bloodstream.
What’s the big deal?
After a nice, sweaty day spent outside, what’s the first thing we want to do? Take a shower.
And what do we typically do in the shower? Lather on lots of sudsy soap.
Uh oh. The problem here is that you are not just washing away your sweat with that soap. If it’s been less than 48 hours, you are stripping your skin of all that precious vitamin D!
The solution? Well, there are a couple:
#1: Wait two days to shower
I may not wear makeup or lots of fancy accessories, but I am still a lady.
I am not WAITING two days after sweaty time in the sun to rinse off!
#2: Only use water
I like to take a shower almost everyday so this is my personal preference.
I know, I know. Only water?!
If you eat a healthy, low fat raw diet, without added salt, spices, or condiments, you really do not need to use soap. In fact, I NEVER use any form of soap, natural or not, to clean my skin.
But I’ll save that for another post. 
Problems with Supplementation
The research out there on problems with supplementation of any kind, including vitamin D, is rather extensive.
One particular study conducted in 2008 showed that vitamin D supplementation can actually block the Vitamin D Nuclear Receptor (VDR), which is necessary for the “repression or transcription of hundreds of genes, including genes associated with diseases ranging from cancers to multiple sclerosis. ”
Here is a quote from the professor at Australia’s Murdoch University School of Biological Medicine and Biotechnology, Trevor Marshall, Ph. D. , as quoted in a ScienceDaily article on the study:
Molecular biology is now forcing us to re-think the idea that a low measured value of vitamin D means we simply must add more to our diet. Supplemental vitamin D has been used for decades, and yet the epidemics of chronic disease, such as heart disease and obesity, are just getting worse.
Our disease model has shown us why low levels of vitamin D are observed in association with major and chronic illness,’ Marshall added. ‘Vitamin D is a secosteroid hormone, and the body regulates the production of all it needs. In fact, the use of supplements can be harmful, because they suppress the immune system so that the body cannot fight disease and infection effectively.
Debbie Took from RawforLife makes a very good point regarding supplementation and animals in the United Kingdom:
The animal world is full of clues as to how to live healthfully. So, as looking at domesticated mammals (ingesting various unnatural substances in their feeds) would complicate things, let’s consider wild mammals such as squirrels, deer, rabbits. They don’t supplement (and neither do they eat oily fish or vitamin D-fortified milk).
Sure, they’ll get lots more sunlight each summer than we will (which gives us a clue as to lifestyle adjustments to be made). However, the supplement manufacturers like to make us feel that no matter how much sunshine we get in the UK summer our health is going to be compromised if we don’t take D supplements in the winter. Yet these animals are doing just fine! (but note they don’t sit behind windows, soap themselves down daily, drink alcohol or overeat either. . . )
Well said, Debbie!
I think I’ll take a lesson from my animal friends and stick with simple (and free) sunshine.
What About Winter Weather?
Because vitamin D is fat-soluble, it can be stored by the body. This means that you have the potential to get enough sunshine during the warm months to last you through the winter.
But don’t think you can’t get a wicked tan in the winter time. Did you know that you can get pretty seriously burned from sunlight that is reflected off of snow?
Now, you won’t catch me sunbathing in 30 degree weather and I certainly do not recommend it. But if you’re a fan of cold weather (or a masochist), be my guest! 
My Advice to You
If you haven’t already, be sure to make the most of the last couple of weeks of mild weather before it gets too cold.
Remember, all it takes is 15-30 minutes outdoors (unless you have dark skin, in which case you will require more exposure) to receive adequate vitamin D.
You can spare a few measly minutes for your health, right?
For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!
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Vitamin D And the Raw Vegan Diet: Part I
January 2, 2010 by admin
Filed under Health and Fitness
Are you concerned about your vitamin D intake?
Besides protein and vitamin B12, vitamin D deficiency is one of the biggest reasons people have reservations about going and/or staying raw (or vegan, for that matter).
This becomes especially true around this time of year, when the sun is waning and the cold temps are movin’ on in.
There’s no question that vitamin D is essential to human health. Vitamin D is necessary for the proper absorption of both calcium and phosphorus. I’m sure you have seen images of the disfiguring effects of rickets, a disorder caused by a lack of vitamin D in the body.
Did you know that vitamin D is also necessary to process vitamin C and deficiency is implicated in the cause of 17 varieties of cancer?
Sometimes the fact that so many people (cooked and raw foodists alike) dwell on vitamin D when it is SO easy (and so free) to obtain really boggles my mind.
Then I remember all the COMPLETELY WRONG and often COMPLETELY BIASED information that we are all indoctrinated with from a young age regarding the source of this vital vitamin.
It’s time to debunk all the bull, don’t you think?
Where Does Vitamin D Come from?
Few will argue that vitamin D is a fat-soluble vitamin that is necessary for healthy teeth and bones.
However, there has been quite some debate about how exactly to achieve proper levels of vitamin D.
According to traditional medicine, the only way we can get enough vitamin D is by consuming fortified milk, eating various species of fish, or by some form of supplementation.
Hmmm. . . I wonder what Dr. Colin Campbell, author of the renowned nutritional study The China Study, has to say about that?
Although some of the vitamin D present in our bodies may come from food, we can usually get all that we need from a few hours of sunshine each week. In fact, it is our ability to make our vitamin D that leads to the idea that it is not a vitamin; it is a hormone (i. e. , made in one part of our body but functioning in another part).
The sun’s UV rays make vitamin D from a precursor chemical located in our skin. Provided we get adequate sunshine, this is all the vitamin D we need.
And John Jacob Cannell, MD from Vitamin D council, is there anything that you would like to add?
Remember, our ancestors lived naked in the sun for several million years. Then 50,000 years ago, some of us migrated north and south to places with less sun. Then we put on clothes, started working inside and living in cities where buildings blocked the sun. Then we started traveling in cars instead of walking, or riding horses, and glass blocked even more of the UVB in the sunlight. Then, only a few years ago, we started actively avoiding the sun and putting on sunblock. All this time we humans have been steadily reducing the tissue levels of the most potent steroid hormone in our bodies, one with powerful anti-cancer properties.
The really significant reductions in sunlight exposure have occurred since the industrial revolution, just the time the “diseases of civilization” like cardiovascular disease, diabetes, and cancer seem to have greatly increased. Pretty frightening when you think about it.
Even Dr. Joel Fuhrman, who advocates supplementation in his book Eat To Live, has this to say:
Most of us work indoors and avoid the sun or wear sunscreen, which lowers our vitamin D exposure.
In other words, vitamin D does not come from packaged breakfast cereals or rancid fish oils. It comes from good ole’ Mr. Sun.
How Much Sunshine?
The US RDA for vitamin D is 400 IU (international units) for an adult.
Dr. Mercola recommends that each person should get about 5,000 units of vitamin D everyday.
Sounds like a lot, right?
Not really, especially when you consider that only 15-30 minutes of full exposure (or as close to full as you can get) produces about 10,000 IU vitamin D!
What About Sunscreen?
Ah, sunscreen. That fruity, vanilla-y smelling goop that reminds us of beaches, bikinis, and family BBQs.
Snap out of it!
Not only are most sunscreens full of toxic ingredients, but putting them on your skin actually blocks the absorption of UVB rays, which is what we need to make vitamin D.
A healthy (and free) alternative? Shade.
If you feel yourself becoming uncomfortably warm in the sunshine, find yourself a nice shady spot, put on some breathable fabric, wear a hat, etc.
Simple, yet solid advice.
P. S. Be sure to check out “Vitamin D and the Raw Vegan Diet: Part II” for more information on the TRUTH about vitamin D.
For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!
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Dining Out Can Be a Challenge for Those Following a Vegetarian Or Vegan Diet
December 24, 2009 by admin
Filed under Health and Fitness
Dining out can be a challenge for those following a vegetarian or vegan diet. Many restaurants have an extremely limited selection of vegetarian dishes and are unwilling to modify menu items to meet the needs of vegetarian diners. At Paul Martin’s American Bistro®, we provide vegetarians with superior meals created from local, sustainable and mostly organic fresh ingredients. An equally important part of our mission is to ensure that every diner has a memorable meal and dining experience, we are happy to personalize our dishes to create an inspired plate that meets any conscientious food choices.
Our mantra of “Eat organic. Believe in sustainable. Buy local. ” embraces the basic values of health, taste and preserving the rural landscape. We have thoughtfully handpicked our vendors to provide the freshest in-season produce for our vegetarian offerings. Our vendor list includes local growers such as Coke Farms in San Juan Bautista, who have demonstrated their strong commitment to sustainability and growing organic fruits and vegetables in Northern California for more than two decades. Our diners benefit from the superior taste and freshness of produce from Earthbound Farms, where environmentally friendly farming methods are a top priority. Our menu features an assortment of certified organic exotic mushrooms from local mushroom farming pioneers, Gourmet Mushrooms. We are proud of establishing an extensive network of vendors who share our values, vision and commitment to quality.
When dining at Paul Martin’s American Bistro, vegetarians can look forward to a selection of crisp, fresh salads such as the Butter Lettuce and Pt. Reyes Blue Cheese (http://pointreyescheese. com) salad with candied walnuts, apples and maple vinaigrette. Start your meal with our Roasted Summer Tomato Soup with basil pesto, or add an organic green or house Caesar salad and fresh organic artisan bread to round out your meal. Vegans will enjoy our Fresh Linguini and Farmers Market Vegetables, featuring the freshest in-season vegetables and a tomato saffron broth. Our soul satisfying Macaroni and Cheese or Spinach Dip (Heirloom Organic Bloomsdale spinach grown by Heirloom Organics) white cheddar cheese from the Fisculli family in Modesto http://www. fiscalinicheese. com/ sauce and sun dried tomatoes are delicious choices for those whose diets include dairy products.
With the extensive selection of seasonal fresh produce we keep on hand at all times, the choices for vegetarians are limitless. Our chef is happy to prepare special requests for vegetarian and vegan diners. Simply let your server know what appeals to you and we’ll create a customized meal that will delight your palate.
Of course, you can top off a delicious meal with fresh fruit or perhaps a Lemon Meringue Tart made with tree-fresh lemon curd, shortbread crust, and chocolate, drizzled with fresh fruit coulis. Sit back and sip a cup of organic and free trade coffee from Mr. Espresso or organic tea from China Mist after your meal, enjoy the atmosphere and your dining out experience.
Paul Martin’s American Bistro ® in Roseville and El Segundo
Paul Martin’s American Bistro
For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!
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How To Succeed In A Vegan Diet
November 30, 2009 by admin
Filed under Health and Fitness
In a vegan lifestyle, there is a strong goal that one should succeed, but they are often lost in nutritional issues. It’s just normal to be confused with this because there is a lot of conflicting information booming from everywhere. But we should realize that we have to a bit creative to see what will be most suitable for us. Well most people have found the following diet more suitable for them:
1. Cut-out all foods that have additives and preserving chemicals. Instead you should just munch on fruits, vegetables, beans and nuts
2. Cut-out starches or gluten. If you are still on a diet of bread, try those who are made from whole grains. Some bakeries can sell you whole grain breads. Also, yams are far better than potatoes.
3. Try vegetable salads of different varieties
4. Cut-out sugar in your meals. Too much sugar in the body can lead to health problems. If you are craving for sugar, make an effort to balance the meal by adding essential fat everyday such as olive oils or fish oils.
5. Have a moderate exercise regimen. Food is part of our health. If you really want overall wellness, you should go out and move your stagnant body. You can do some weight lifting, push-ups, pull-ups, and gym exercises. You can also take yoga classes and other forms of meditation to relieve stress and acquire peace of mind.
6. Avoid meals that are composed of fruits alone. Though, a vegan lifestyle is also composed of fruits, eating fruits alone is not usually beneficial to most people. You may experience some problems such as significant weight loss, dental plaques, mental and emotional imbalances and many more. You should take note that there is no such thing as 100 percent fruit diet. You should take a complete set of meals with vegetables and grains.
7. Consume a lot of green leafy vegetables such as lettuce, spinach, broccoli, and celery. These vegetables are a high source of minerals, proteins and some nutrients. Once you start eating more vegetables, you wellness will improve significantly. You should make a habit to add green vegetables with every meal. Sea vegetables such as weeds, kelp, dulse and nori are very nutritious.
8. Drink fruit and vegetable juice. Purchase a juicer rather than buying canned juices. You can take juice of kale, spinach or celery at least 8 ounce every day. This will better alkalinize the body.
9. Do not be very conscious with your diet. If you are talking about it all the time, the people around you will likely to get sick of hearing about it. Not all people will agree with your beliefs. A vegan lifestyle is not a religion or any mysticism.
10. Follow the diet. If there is one aspect where you should not sacrifice, it is your vegan diet. Cut-out all animal products including dairy, milk and other products that are tested on animals. Also cut-out meat such as chicken, fish and seafood. Meat is normally contaminated with various hormones, chemicals, bacteria and metals. Also, meat can also contain saturated fat which can increase the risk for heart diseases, cancer, eye problems and other diseases. The mass raising of animals on farm consumes large amounts of energy resources, such as land, water and it plays a major role in destroying the environment.
Raising animals just to satisfy our cravings is a cruel thing. Being a vegan is a vow against this inhumanity. The best way to start changing the world is to begin with yourself.
www. veganlifestyletips. info
For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!
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