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October 1, 2008 Evolving Appetites

Welcome to Evolving Appetites’ monthly newsletter. Short, informative and hopefully fun to read veggie bits. Let us know if we don’t deliver on this - we always love feedback from our readers. Contact info is at the bottom of the page.

In this issue:

• New section: Veg health - Osteoporosis
• Politics and health – Dr. John McDougall’s view
• Recipes of the month: Canadian Thanksgiving Feast – Colourful cabbage salad, creamy mushroom soup, nut loaf with onion gravy
• EVENTS update

Veg Health - Osteoporosis

Welcome to this new section of Evolving Appetites. Each month, we’ll cover a health topic that concerns readers. Feel free to send in a suggestion of a topic you would like to see addressed in future issues. We’ll bust some common myths, and offer tips from experts who have studied these issues. The research backing up any information in this section will be of a time-tested variety (e.g. The China Study, which has been going on for 27+ years) as opposed to ”flavour-of-the-month” or quick studies of less than 2 – 5 years, which often don’t offer a true account of what is going on.

Osteoporosis, or deterioration of bone tissue and low bone mass, is a huge concern in North America. In Canada, 1.4 million people suffer from the disease. In the U.S., 10 million individuals are estimated to already have the disease and almost 34 million more are estimated to have low bone mass, placing them at increased risk for osteoporosis.

Here’s the clincher: it’s a preventable disease! We’ve been brainwashed into thinking that it’s a disease of too little calcium (which the dairy industry profits from), when in fact it’s a disease of too much animal protein (all sources: meat, fish, poultry, dairy, eggs). Unlike plant protein, animal protein increases acidity of tissues and blood, which must be neutralized. Calcium is the most readily available alkaline substance in the body to help neutralize this acidic condition. And guess where that calcium comes from? Your skeleton! Keep this cycle of animal protein induced acidic condition, neutralized by calcium from your bones going for a few decades, and you have a perfect recipe for osteoporosis.

Salt and caffeine consumption also affect the absorption and retention of calcium. In North America, we consume copious quantities of both of these substances. To add insult to injury, we lead mostly sedentary lifestyles. Physical activity is a key factor in building strong bones.

It is interesting to note that countries that consume the most dairy products also have the highest rates of osteoporosis. Conversely, in geographies such as parts of rural China and Africa where they consume no dairy products, osteoporosis is virtually non-existent. Also, humans are the only species on earth to consume the milk of another species; and we’re the only species that consumes milk beyond infancy. All due to clever and persistent marketing from the dairy industry that tells us “milk is nature’s most perfect food”. Nothing could be further from the truth.

So, the short answer to this conundrum is:

1. Eat a WHOLE FOODS, plant-based diet (processed and refined carbohydrates such as white pasta, white bread, sugar, etc. also raise blood and tissue acidity levels, which must be neutralized by calcium from your bones.

2. Get some exercise - go for walks, lift light weights (you don’t have to be a body builder), do yoga, go for a run, play a sport

3. Cut out caffeine and salt (or at least make a conscious effort to reduce until you’re ready to cut caffeine completely, and limit salt intake to 1500 mg or less - that’s about 1-1/2 tsp per day from all sources).

4. Quit smoking if you’re a smoker - smoking contributes to calcium loss

The material above has been greatly simplified and shortened to give an overview and basics of this preventable condition. Sources include “The China Study“ (pp. 204 & 211) by Dr. T. Colin Campbell, and a fact sheet titled “Preventing and Reversing Osteoporosis” by the Physicians Committee for Responsible Medicine.

While the world is mired in the financial melt down, and focused on the upcoming US election, there’s a real maverick (not the McCain variety) who dared to look at another aspect of candidate worthiness that you won’t find in the mainstream press.

In his September newsletter, Dr. John McDougall reviewed the health of both candidates, Democratic Senator Barack Obama and Republican Senator John McCain. In short, McCain consumes a lot of junk food, has had cancer and is on a slew of medications for heart disease, allergies and takes sleeping pills. The risk of major health problem(s), including death, while in office if he’s elected is substantial. Obama on the other hand, eats salmon and broccoli (as Dr. McDougall points out, he needs to learn that fish is not a health food). Obama is also trying to quit smoking, which is highly encouraged by Dr. McDougall. Obama exercises, maintains a healthy weight and has been given a clean bill of health by his doctors. Here’s the link to the full McDougall report: http://www.drmcdougall.com/misc/2008nl/sep/presidents.htm

North of the 49^th parallel here in Canada, we’re also in the midst of a federal election, with 5 candidates running. To the best of my knowledge, no such health report has been issued on them, but Elizabeth May, leader of the Green Party, is a vegetarian. Sadly, however, she’s not the picture of health – she’s overweight. I would guess due to an overabundance of dairy, eggs and processed foods in her diet. However, she definitely gets my vote for her environmental policies, and at least understanding the connection between food choices and their environmental impact. At a recent Green Party event in Toronto, they served a vegetarian meal – kudos to them! I’ll be attending a joint party political event on October 8^th to ask the candidates more pointed questions on health policy, and in particular, their stance on the ridiculous subsidies currently doled out to big agribusiness. Then I’ll cast my vote on October 14^th based on their answers and their performance on the upcoming debates.

Canadian Thanksgiving is October 13^th, and if you’re going to save a turkey’s life this season, here are a few recipes to help you celebrate in a peaceful, compassionate and healthy way. To our friends in the US who will be celebrating Thanksgiving on November 27^th, you have a head start to prepare for a healthy holiday. Enjoy the bounty!

Colourful Cabbage Salad

This salad is a great one for fall and winter months. The cruciferous vegetables have cancer fighting properties, and lots of fibre for good digestion. And, it’s very pretty to look at!

Measurements don’t really matter for this salad. Use your judgment for the amount of lemon juice and salt you want to use based on how much cabbage and carrots you’re using. Usually, for a large salad, enough to serve 4 – 6 people, juice of one lemon and ½ tsp or less of salt is enough.

Combine all of the above and let sit in the fridge for an hour before serving. Can also be made the day before. The salt and lemon will soften the cabbage and make it easier to digest.

Creamy mushroom soup

Soup season is upon us – and this one is great to serve at Thanksgiving. Rich and creamy, but low fat – that sounds like an oxymoron, but it’s true! It doesn’t have the white colour of canned mushroom soup (loaded with unhealthy dairy) – it’s more beige, or almost brown depending on the type of mushrooms you use. But the flavour beats canned any day, not to mention nutritional superiority over the canned stuff.

In a large pot sauté onion and mushrooms in oil. Add a little water if onions start to stick. Add flour mixture to create a roux. Add soy or almond milk, water or vegetable broth, salt, pepper, basil and cook until the mixture is rich and creamy. You may use a hand blender to partially cream the soup – leave some mushroom bits for texture.

Nut loaf with onion gravy

Turn mixture into a parchment paper-lined loaf pan and bake at 350 F for about 1/2 hour – 45 mins. The loaf is done when the top is lightly browned on top. Let cool 10 minutes before slicing. Serve with Onion Gravy

Onion gravy

In a medium saucepan, heat oil over medium heat. Add onion and sauté for 2 mins. until transparent (add a couple of tbsp of water if onion sticks). Add garlic, vegetable broth or water, soy sauce and rosemary and bring to a boil. Add flour/water mixture and quickly stir into onion mixture. If lumpy, whisk or mix with hand blender to break up lumps. Continue to cook for 5 - 7 mins. until gravy starts to thicken. Finish with apple cider vinegar. Serve over nut loaf.

Happy Thanksgiving!

Events update:

Friends of Heart is a collaborative group of kindred spirits that empowers life by sharing our cumulative knowledge and wisdom. We focus on the body/mind/ soul entity and raising awareness. Join us (no charge) at: http://www.openstreamdesign.com

Next issue: November 1

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