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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10 High Protein Vegan Foods For Your Musc
January 8, 2010 by admin
Filed under Health and Fitness
Are you vegan or vegetarian and looking to lose weight and sculpt your body without meat? Have you been told that it’s next to impossible to get enough protein while living the Vegetarian Lifestyle?
If so, then keep reading as you are about to discover 10 high protein vegan foods that you can easily incorporate into your diet that will help in your quest to gain muscle.
A Surprising High Protein Food
Yes, You Get to Eat Pasta!
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How to Make a Delicious And Easy Vegan Tofu Pasta Salad
January 5, 2010 by admin
Filed under Health and Fitness
Making a delicious vegan tofu pasta salad is so simple. Start with any pasta. I prefer whole wheat in a curly cue shape, but you can make this dish with pretty much any pasta noodles you like.
1. Boil the pasta following the instruction on the package. Be sure to use enough water and stir the pasta occasionally as it boils.
2. When the pasta has boiled for long enough, strain out the water with a colander in the sink.
3. Now put the strained pasta in a big bowl, toss in extra virgin olive oil, salt, and pepper. You can add more to the dressing, such as red wine or balsamic vinegar.
4. Refrigerate the pasta. When it is cool toss in some of the great ingredients listed below for a nutritious dish.
Baked tofu. Cut the tofu into small cubes. Baked tofu comes in a wide varitey of brands and flavors. I don’t think I have ever tried one that I didn’t like. My current favorite is the Teriyaki baked tofu form the San Diego Soy Dairy. Tofu is excellent for adding protein to this salad.
Tomatoes. This really only works with cherry tomatoes, as regular tomatoes fall apart when you cut them up and mix them in.
Broccoli. Little florets add a lot of vitamins and flavor to the salad. A bit tough to pick out, and some don’t like this, so keep on the side if you might serve this to those who don’t appreciate broccoli.
Parsley. Dice up a little and add it to the salad, parsley gives everything a fresh green flavor.
Olives. When possible I prefer pitted Kalamata olives, but all olives are good. I’ll even use diced black olives from a can if I don’t have anything in a jar or fresh from an “olive bar”.
Pickles. Cut into little pieces. I used to be a huge fan of the pickles sold chilled in jars, but lately I’ve been slumming it with jars of “pickle chips” (not sold chilled) like you would put on a veggie burger. Either would work just fine. You could even add both types of pickles.
Frozen peas. Is it just me, or do the frozen peas totally make a noodle salad? Sure, you could eat it without the peas, but why?
Chickpeas or garbanzo beans. Adds a nice texture along with a good dose of protein.
Three bean salad. Just delicious when added to this dish. I probably wouldn’t do this and also the chickpeas, as three bean salad usually has chickpeas in it.
Chow mein noodles. This adds such a wonderful crunch. These must be served on the side, because if you mix them right into the salad the chow mein noodles will get soggy and loose all their crunch.
Jalapeno or pepperoncini peppers. Just to state the obvious, only add these spicy little guys if you want things hot. These are something else you might want to keep on the side.
More noodles. Sounds weird, but try adding even more pasta with a different shape and flavor. For example, if you are using a bag of whole wheat curly cue shaped pasta for the base, why not try a half bag of rice wagon wheels to add a contrasting noodle.
. . . and anything else you like. Almost any fresh or cooked vegetable or fruit (celery, peppers, artichoke hearts, mushrooms, blueberries, sun dried tomatoes, etc) could be added to this salad!
So there you have it, easy as pie! This is a nice dish to make for a potluck, picnic, or to have for lunch all week long if you make a big batch on a Sunday evening.
Please check out more great resources for Vegans I have at my website, www. VeganUSofA. com.
For great info on vegan vitamins, vegetarian supplements and nutrition, visit www.vegetarianvitaminsguide.com today!
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Better Than Milk Vegan Beverage Mix, Rice, Original, 21.4-Ounce Canisters
January 3, 2010 by admin
Filed under vegan vitamins
Product DescriptionBetter Than Milk, Rice, Original Enriched, 21. 4 Ounce Unit. . . More >>
Better Than Milk Vegan Beverage Mix, Rice, Original, 21.4-Ounce Canisters
