Message for Savvy Vegetarian:

First of all, thanks for creating the Savvy Vegetarian web site!

A little story about myself: I have struggled with weight issues most of my adult life. Recently I decided (educated myself) that there are tremendous flaws in the western diet.

When I first met my wife in college she was nearly a vegetarian, and used to have many militant vegan friends. These militants really turned me off about this style of eating. Their closed minded anger fueled rants about people and food had a tremendous negative effect on me.

Now I’m staring 40 in the face and have never been in worse shape and very overweight, bordering on obese. I have watched a couple of independent documentaries “Food Inc” and “Forks over Knives” as well as reading a few books on nutrition by doctors and scientists. They all come to the same conclusion; a whole foods plant based diet is the healthiest way for human beings to live.

So, I decided about a month ago to live as near a vegan diet as possible. No sugars, no white flour, no processed foods, no soda pop, no caffeine, no alcohol, no meat, and no dairy, no artificial dyes and flavorings. More whole grains and plant based foods minus all the bad stuff has already helped me to lose 10 pounds in the last month and a half. Internally I am feeling so much better.

I have already cooked several recipes from your web site and have enjoyed them very much. I am quickly winning my wife over, and even my 12- year old son, but am having a difficult time weaning my 7-year old son off of the sugar, and still have battles with him when it comes to eating my cooking.

Anyway thanks for making your vegetarian & vegan recipes available to those who want to make lifestyle changes in their eating habits. – Michael H.

Savvy Vegetarian Advice:

Hi Michael. You’re welcome. Thanks for your inspiring story! Three cheers for you!

I have a few comments about your sugar-addicted 7 year old reluctant vegan son.

Remember, a short while ago, before your conversion, that reluctant 7 year old was you! You didn’t want to know the truth until you were ready to figure it out for yourself. And he probably isn’t ready either.

Plus, it’s a lot to ask kids that age to make such major dietary changes, because their brains haven’t matured enough to follow the logic. Lecturing and forbidding just seems to make them dig in their heels.

So I suggest using the carrot instead of the stick approach, and weaning him gradually. First offer homemade treats that aren’t so full of sugar and other bad things, in exchange for his usual treats. If he’ll agree to that, check out Savvy Veg dessert recipes with him, or get a copy of the healthy dessert cookbook, Sweet Freedom. Get him involved in making the treats.

The only problem I can see with that idea is that you might be tempted to eat them! Or he might want to eat them all! So give some of the goodies to disgustingly skinny people you know. It’s the best revenge! Or a homeless shelter or something like that.

Then offer him rewards. E.G. My grandkids get a lot of candy given out to them at school (I know, it’s criminal!). My daughter has them put their candy in a quart jar, then when the jar is full, they get $5. Great motivator!

Give him a small glass of unsweetened fruit juice a day instead of pop. Real fruit juice in flavors he likes. Offer it as a reward for abstaining outside the home. It’s still sugary, but will satisfy his sweet tooth without all the horrible effects of all the bad things in pop. And it’s something special just for him. And of course, don’t buy pop or let him buy it. You have some control there.

Once he’s moved over that far from his present intractible position, it’ll be easier to nudge him along further toward eating your cooking. Try to make more kid friendly foods for him, and give him some healthy choices. Try my daughter’s weekly menu plan for kid friendly meals, and tips for getting your kids to eat more veggies.

All the best, Judith Kingsbury

Question for Savvy Vegetarian:

When I try to become a vegetarian – except for fish (mostly wild salmon) and eggs) – I gain weight.

I eat quinoa, but generally find I must leave beans and rice alone. I’m 68, in good shape, and very active outdoors, hiking, snoeshoeing and camping. How can I control my weight and still be mostly vegetarian? Thank you! B. B.

Savvy Vegetarian Advice:

Hi B. B. Savvy Veg has had many questions similiar to yours during the last 8 years – including a letter from last year which sounds like it was from you. I don’t have much to say that’s different – except, please consider taking the leap and going all the way veg.

5 Tips for Losing Weight on a Mostly Vegetarian Diet

1. Reduce dairy consumption, and go for low fat dairy options. Salmon and eggs are high calorie, so reduce the portion sizes and frequency. Eat a lot more veggies and fresh fruit in relation to the amount of grains and protein foods (2/1 is a good proportion). Include some raw, e.g. salads or smoothies. Eat little sugar, processed foods, added oils (empty calories). Steam or broil rather than fry. Eat more whole grains and much less bread.

2. There are many types of legumes and whole grains – explore a bit and see if you can find some you can tolerate. Millet, barley, oats, buckwheat, spelt, amaranth, rye, corn are examples of grains. Mung beans and mung dahl, red lentils (masoor dahl), and urad dahl are some legumes that are easy to tolerate. Also black eyed peas and chick peas. Sprouting grains and legumes makes them easier to digest and more nutritious if you have time for that. Also how you cook and prepare them makes a difference.

See the Savvy Vegetarian Nutrition Report and the Beans Without Gas Report for more information. Visit Savvy Vegetarian Recipes for tasty ways to cook those foods.

3. A handful of pumpkin seeds, pumpkin seeds, or chia seeds, ground or whole in cereals or smoothies every day will give you vital nutrients while supplying good fats which you need in small quantities. Same with walnuts and other nuts, and avocados.

4. I’ve found that people often don’t know just how many calories they’re eating. It’s a great reality check to eat as usual for a week, but write down everything you eat, then run a calorie count, using a service like nutrition data.com, or the usda nutrition data tables.

5. Try going vegan for a week and see what happens to your weight. Or establish a vegan day once or twice a week, on which you eat no dairy, egg or fish, but lots of veggies, fruits and whole grains.

I give much more detailed advice in other weight loss advice letters. Rather than repeat myself even more, I’ll list those most relevant to your situation:

Healthy 60 Year Old Vegetarian Wants to Lose Weight

Hidden Calories and Vegetarian Weight Gain

Take Control Of Your Weight With a Nutritious Vegetarian Diet

Question for Savvy Vegetarian:

Hi – I have been a vegetarian all my life. Recently I have been to my naturopath who has put me on my blood type diet. Thankfully this wasn’t a huge change in my diet as I’m type A, however I’m not doing so well as I’m constantly craving sugar and finding I need more energy.

About a year ago my blood test results indicated that I’m B12 deficient so i have been taking supplements and increasing fish and green veg in my diet I was having shots but haven’t had one for quite some time.

I find myself having coffee every morning and ready for a sleep at midday then at around 2pm I’m reaching for sugar and chocolate. For brekky I’m having a bowl of muesli with nuts etc and soy milk and I’m not finding that I’m hungry until 1pm but because I’m so tired at midday i eat my lunch tuna and salad or left over dinner.

My Naturopath has advised that I should eat more protein and include snacking on nuts. However I did this for a while and it appeared to work but now I cant stand to eat any nuts.

Can you suggest anything that I can do to stop the sugar cravings and increase my energy levels?

Kind regards, C. B.

Savvy Vegetarian Advice:

I’m far from expert on blood type diets, but from everything I’ve read, I get the impression that they aren’t really meant for vegetarians. I wondered if that’s why you’re eating fish, when you’ve been vegetarian all your life.

I’m not a nutritionist or dietitian, and I don’t want to contradict your doctor. But I’m happy to share a few thoughts on vegetarian nutrition -to follow up or not - as you think best.

It could be a good idea to have your B12 levels re-tested, along with iron, folate, Vit D & blood sugar levels. It can take quite a while – a year or more – to recover from a B12 deficiency, and it needs to be monitored regularly. And you could have some other undiagnosed deficiency or condition. So get yourself thoroughly checked out.

It’s not normal for your energy levels to be so low, and I know from personal experience, sugar and chocolate don’t help. You get a temporary boost, but then you crash, weakening your immune system & digestion, messing up your blood sugar levels, getting headaches, digestive upsets etc.

Maybe you need a wider range of foods to satisfy your nutritional needs. I recommend reading the excellent book, Becoming Vegetarian by Melina & Davis, for sound information on vegetarian nutrition.

It could be that you need more calories in your diet to maintain your body and your daily activities. I’m not saying you need 2000 calories a day, as recommended in the standard nutrition guidelines. But you could keep a calorie count for a week or two to see if you’re getting a reasonable amount. If it seems low, eat more and see if that helps your energy.

I understand getting tired of eating one kind of food a lot. BUT – nuts are packed with nutrition – good fats, protein, vitamins and minerals, and a little goes a long way. Eat a variety of nuts in small amounts: almonds, walnuts, cashews, pine nuts, hazelnuts etc - and seeds: sunflower, pumpkin, chia, sesame. Try creative ways to eat them: ground up in sauces,  puddings, or smoothies, in salads and stir fries, spreads, on or in cereal or breakfast cookies.

According to Ayurveda, digestion is at it’s peak at mid-day, and lunch should be your main large meal for maximum nutritional benefits. Include lots of veg, whole grains and legumes and other foods (like nuts) to give you all 6 tastes - sweet (grains), salty, pungent (e.g. ginger, pepper), sour, (e.g. lemon or yogurt), bitter (greens) and astringent (legumes).

Eat lunch or any meal when you’re hungry, but before your energy level is down around your ankles, maybe have your meals a bit closer together, to help keep your energy up.

If you need a snack, whole grain + protein is a good bet. Fresh fruit and a handful of nuts will give you energy, plus vital nutrients, without the blood sugar crash. If you’re sick of nuts, try sprouted grain bread or crackers with pesto or hummus.

Carbs from whole grains are important energy sources, because they digest slowly, maintaining even blood sugar levels over a number of hours. That’s why your breakfast sustains you so well. Give lunch & supper the same opportunity.

I don’t know if legumes are an option on your diet, but for vegetarians, they are a major source of protein, vitamins & minerals, such as iron, and should be eaten every day, with whole grains.

More information on vegetarian nutrition:

Getting Enough Vitamin B12

Healthy Vegetarian Protein Foods

Iron and Vegetarian Diet

Minerals Nutrition

 Q & A on Vitamin D

Savvy Vegetarian Nutrition Report

All the best, Judith Kingsbury, Savvy Vegetarian

Nutritionist Lori Zito’s article, Dear Ego of Dr. Ignorant, responds point by point to an actual email written by a doctor to his patient who has gone vegetarian. Apart from her understandable angry sarcasm (the doctor is astonishingly arrogant in his ignorance), Lori’s responses are a handy guide for those whose doctors also express unbelievable ignorance about vegetarian diet, or nutrition in general.

When my pregnant daughter encountered “concern” from her doctor about her vegetarian diet, she went online and did a boatload of research, then put together a 10 page report, which had the desired effect – to shut him up. You don’t need to go through all that. Just read the article.

“I have a friend who has made the transition to a vegetarian diet, under my guidance, over the past few months. She has been feeling great, with many notable health improvements. However, her doctor, who shall remain anonymous and who from this point forward shall be referred to as Dr. Ignorant, expressed some ‘concern.’ I use the term ‘concern’ loosely. ”

“I have quoted his statements made to her in an email (yes, these are REAL quotes), and provided my response. I am not presenting this to say that ALL medical doctors have these views. In fact, I hope and believe this ego-inflated man is the minority in the medical profession. I know many doctors who embrace and support the choices of their vegetarian patients. But I also know that many vegetarians and vegans know deep down they are doing the right thing, but just don’t know how to verbalize it when they are attacked like this.”

This is a long article – the doctor didn’t just put his foot in his mouth, he chewed and swallowed! Here’s just one of Lori’s great responses:

Doctor: “True vegetarians can survive, just not healthily.”

Lori Zito: “Einstein was a vegetarian and he seemed to do all right… so was Leonardo da Vinci, Benjamin Franklin, George Bernard Shaw, Dr. Spock, John Lennon, Yoko Ono, and Olympic star Carl Lewis… to name a few. Actually, the ancient Greek philosopher Pythagoras was vegetarian, and until the mid-19th century, people who abstained from meat were known as “Pythagoreans.” I think we vegans are in good company…”

Some facts to consider include:
-the advances of many cancer cells can be stopped and reversed by sticking to a vegan diet (shown in the China Study)
-vegan athletes report surges in stamina, speed, reflex sharpness, strength and significantly shorter healing times between workouts
-only 2% of vegans are obese, compared to 30% of the general population (over 60% of which are considered overweight)
-vegetarians have a 50% lower risk of developing heart disease than meat eaters
-vegetarians have a 40% lower cancer rate
-vegetarians have the lowest rates of coronary disease
-every meat, egg and dairy eater also consumes antibiotics, steroids, saturated fat, cholesterol, feces, uric acid and pus… does that sound healthy???

Lori Zito is an animal-loving, life-loving vegan who is passionate about spreading the message of better health through a vegan diet. She works as a certified holistic health and nutrition coach, a yoga instructor, and a physical therapist. Learn more at her website Live In The Balance and follow her on Facebook or Twitter@LoriZito.

Read Dear Ego of Dr. Ignorant

Message for Savvy Vegetarian: My stepdaughter is vegetarian in the most ignorant, stubborn teenager way.

I have no problem with her eating a sensible vegetarian diet with lentils, chickpeas, quinoa or whatever it takes to keep her energy levels high, maybe some leafy greens for folate, even supplements if needed. I have a lot of problem with her just skipping meat and eating almost nothing.

My partner is worried she is undernourished, too skinny, low in energy and has bad moods because of her diet. I think he is probably right but I don’t think the problem is being vegetarian. The problem is being ignorant.

My SD does not like to read or do research. I have bought her several vegetarian cook books and given her all mine (I like to sometimes eat vegetarian even if I am not commited to it and don’t want to be). I have printed and photocopied recipes for her, emailed her and her father recipes and all to no avail. 

She has anxiety disorder, control issues, hates me (I am her stepmother after all and she’s been through a lot) and can barely read so she is not able to process the information on her own and does not want to do it with me.

Her dad gets angry if I try to involve him. He does not want to learn about vegetarian diet or help her cook. He wants me to do it, but he is not willing to help. I think if I were to show him a bit of what I know my SD would be willing to learn too.

I loved your tips on vegetarians and non-vegetarians eating together. That’s pretty much how we got through Christmas (a roast made from cashews and macadamia nuts costs even more than turkey…but at least people liked it.) Whenever I cook I make sure there is some vegetarian food as well as meat.

I got my SD a slow cooker for her birthday. I thought it would be useful to her to throw things in it and come home to a decent dinner. I thought she would be reassured by having her own cooking pot that had never cooked meat. I researched many simple and more elaborate recipes she could do and put them in a folder for her (this was how I found Savvy Vegetarian). She has not used any of the recipes or tried out her pot (it’s been months) because her dad is really not on side.

This kid is surviving on packet pasta with the odd tin of beans or frozen veg and far too many chocolate bars and junk food. I get shouted down by both if I say anything. Apparently getting the facts straight is me “putting her off” the few foods she will eat.

I don’t know how to get them to come to Savvy Vegetarian and find some stuff out, but I think her psychiatrist recommended she see a dietician which is a good thing!!

Savvy Vegetarian Advice:

Hi S. R. Thanks for writing. It’s great that one of you knows something about vegetarian diet. It would be nice if the vegetarian and her Dad did too.

It’s hard when you live with a problem and can see the solution, but can’t convince anyone who needs convincing. And it’s sad but true that the more you push the less likely it is to happen, especially since your stepdaughter hates you, and your partner is a vegaphobe – and a guy!

At least her therapist has recommended a dietitian. That could help Dad become aware of the nutritional issues, and take more responsibility for her diet. A supplement which includes B12 and Vit D would be a great idea, if you could get him to buy it and her to take it.  A dietitian might have better luck.

I don’t know many parents who have succeeded in forcing their teens to eat properly. SHE has to want to, then it’ll happen, and YOU can’t make her get to that point. She’s made that clear by refusing to use the crockpot or cookbooks you’ve given her.

Many teens have worse diets and survive. She’ll grow up and figure things out, or not, but meanwhile, there’s no point in aggravating yourself or her.

My advice is to continue for now with what has worked for you – making delicious nutritious things that everyone will enjoy when you have the chance – and otherwise stay out of it. Don’t drop helpful hints, hand out reading assignments, nag, or lecture. Hard not to, I know, but do it for the sake of your relationship with your partner.

Maintain a calm, serene, pleasantly detached facade and keep your lip zipped. Generously offer to share your wonderful food, but don’t show that you’re offended when they don’t.

Try to stick with easy kid friendly recipes. I haven’t met anyone, veg or non-veg, who doesn’t like these easy recipes, and they’ll give her the calories and protein she needs: pasta tofu & veg, tofu burgers, or black bean quesadillas, hummus wraps, guacamole & corn chips, fruit salad, veggies & dip, or carrot salad.

She could make these simple vegetarian recipes  easily herself, if she wanted to, when you’re not around. But don’t mention that – let her make the first move. Leave one or two extra servings in the fridge or freezer for Dad to feed her – not too many; scarcity creates demand.

If they ask you about anything veg, say the minimum necessary, then drop the subject. They’ll come ’round – eventually. And you’ll be well on the way to sainthood!

All the best, Judith Kingsbury, Savvy Vegetarian

Which berries have most antioxidants, best nutrition? All types of berries are nutrient dense foods, not just acai or blueberries.

By Pamela A. Popper, Ph.D., N.D. Dr. Pam Popper is a naturopath, nutritionist and the Executive Director of The Wellness Forum.

One of the more inaccurate claims made by companies and individuals selling healthy food products these days is that certain fruits, berries or juices are more nutritious and that eating or drinking these particular products offers a nutritional advantage over the every-day foods you might purchase at your local store.

I disagree with these marketing techniques for many reasons, one of which is that they mislead people into thinking that they can improve their nutrition with one healthy food. The science is clear that it is the totality of the diet that makes the difference, not the inclusion of a single food or juice.

My other issue is that all plant foods are nutrient dense foods; you do not need to stand in the produce section and ponder which apples you should buy or which berries  have the most antioxidants.  They are all good healthy foods, and some recent research at Ohio State University confirms this.

Dr. Gary Stoner at OSU has been conducting research on whole berries and their ability to prevent the development of esophageal cancer in rodents.  His research is unusual in that he uses whole foods instead of looking for the magic bullet nutrient in the berries that has the causative effect.  He has used black raspberries in much of his research.

Stoner and his researchers took seven types of berries, including regular, every-day blueberries, strawberries and red raspberries, as well as noni, acai berries and wolfberries, which are represented to be far superior.  The berries were turned into freeze-dried powders and mixed into the rodents’ chow.

The result – all seven berries were equally effective in preventing the development of esophageal cancer in the rodents.  The researchers concluded that although black raspberries have a higher concentration of anthocyanins and ellagitannins than the other berries, “…each type of berry contains unique compounds that are responsible for their cancer protective effects,” said Dr. Stoner.

The next time someone tries to sell you very expensive fruit or juice, claiming that it has better nutritional benefits than all other fruits, you’ll know better!

Kashappa Goud H. Desai, Karl F. Olsen, Susan R. Mallery, Gary D. Stoner and Steven P. Schwendeman “Formulation and In Vitro-In Vivo Evaluation of Black Raspberry Extract-Loaded PLGA/PLA Injectable Millicylindrical Implants for Sustained Delivery of Chemopreventive Anthocyanins.”

Pharmaceutical Research, Volume 27, Number 4 / April, 2010

Dr. Nina Bailey: Boil, steam or fry: are we getting the best nutritional value from our fruit and vegetables?

Eating at least 6 servings a day of fruit and vegetables seems to be having a positive impact on our food choices. By eating fruits and vegetables in a variety of different colors, you get the best all-around health benefits.

When it comes to children, we all know how fussy they can be! It’s often useful to offer them small amounts of different colored types of vegetables, that can be less overwhelming than one large portion of dreaded broccoli. More on getting kids to eat vegetables

Fruit and vegetables are ‘whole foods’, rich in a large amount of nutrients, such as vitamins, minerals, fiber and phytochemicals. Tomatoes for example are extremely rich in lycopene, a phytochemical that may reduce risk of cancer by activating special cancer preventive enzymes called phase II detoxification enzymes, which remove harmful carcinogens from cells and the body.

While many types of fruit and vegetables can be eaten uncooked, some can’t, and many of us choose not to eat them in their raw state. But what is the effect of different ways of cooking vegetable on vegetable nutrition – the macronutrients and antioxidants in vegetables?

Microwave cooking is an energy-saving, convenient, and time-saving cooking method. However, the effects on food are controversial. While the effects of microwave cooking on nutritive values of moisture, protein, carbohydrate, lipid, minerals, and vitamins appear minimal, it is the actual changes in the molecular structure of nutrients that still seem unclear. As a consequence many people choose to avoid or limit microwave cooking of vegetable s.

Generally, water is not the cook’s best friend when it comes to cooking vegetables. Many of the vitamins and minerals in fruit and vegetables are water soluble. Any cooking process that involves contact with water will deplete levels of nutrients to different extents (boiling is the worst, whilst steaming is much more nutrient friendly).

Stir frying vegetables usually involves the use of some kind of cooking oil into which water soluble nutrients are unable to enter. Not only does stir frying vegetables help retain the most nutritional value of vegetables, but the resulting texture and color can be more appetizing than with other vegetable cooking methods  - and stir fry is quick!

There is always some nutritional value lost in cooking vegetables.. However, the degree of vitamin and mineral losses is influenced by various factors, for example the type of food, variety of food, preparation techniques, duration and method of cooking.

Savvy Veg Note: Besides stir-frying vegetables, cooking vegetables in soups, stews and casseroles is another way to get the highest nutritional value of vegetables. Any nutrients that dissolve are consumed along with the cooking liquid or broth. Or soaks into other ingredients.

Article author Dr. Nina Bailey, PhD, is a nutrition scientist working in the areas of dietary health and nutritional intervention, with emphasis on the role of essential fatty acids in conditions such as chronic fatigue syndrome and depression. 

Question for Savvy Vegetarian: My 20 month old daughter has food allergies – she is allergic to dairy, eggs, and all nuts. I am concerned that there are several key nutrients she may be either low on or not getting, among them protein.

Her doctor recently suggested I add tofu to her diet…is this enough? We already eat soy yogurt and soynut butter and soymilk. I have removed all allergens from the house…what other foods can I use to replace those she’s allergic to?

I want to make sure she has a healthy diet, and as healthy a start as possible. Thank you – Rebecca S.

Savvy Vegetarian Advice:

Hi Rebecca, thanks for writing! It’s the age old mother’s dilemna: how to give your kids a healthy diet that’s also kid friendly! Things get complicated when there are food allergies to take into account, but it’s still pretty easy to give them a healthy but kid friendly diet they’ll actually eat.

Fortunately, kids love tofu, and it’s high in protein. There are lots of great tofu recipes on Savvy Veg. Some kid friendly favorites are tofu burgers, pasta, tofu & veggies, tofu quiche, and fried tofu.

But rather than focus exclusively on soy foods to compensate for her food allergies, you could add beans and lentils, mashed to make them easier to digest and also to disguise them, to her diet. Or cooked in veggie soups and stews, until very soft. Crockpot lima bean stew and mung dhal veggie soup are two easily digested examples a 20 month old could eat. Kids a little older like black eyed peas and pinto beans a lot, because they’re soft, sweet tasting beans.

Kids, even as young as 20 months, usually like mild hummus.  ( if you make the recipe on Savvy Veg , omit the garlic). Lentil burgers or black bean burgers might also appeal to her – something she can eat with her hands. Check our bean recipes for these and other recipes to try.

I’m assuming your daughter can eat sunflower, sesame or pumpkin seeds, chia seeds or flax seeds, ground up and added to other foods or made into a paste? Remember too that all veggies and most fruits have some protein, which adds up over the course of the day.  A one cup serving of avocado, for example, has 3 grams of protein, and a medium potato with skin has 4 grams. And whole grains like quinoa, brown rice and oatmeal have significant amounts of protein in each serving.

From what I’ve read, and my own experience, giving her lots of those foods should also help the food allergy situation by making her diet more alkaline and adding a wide variety of vitamins and minerals not found in non-plant foods.

I know this is a challenging situation but here’s the upside: Dealing with your daughter’s food allergies will help the whole family move toward a healthier diet!

By the way, it might be helpful to check out our article on Vegan Baking Substitutions.

All the best, Judith Kingsbury, Savvy Vegetarian

More On Children and Food Allergies:

• 3 year old has dairy allergy
• Lactose intolerant baby has soy allergy
• Food Allergy Survival Guide Review
• Son’s allergic reaction to dairy in M & M’s

Medical Disclaimer: Any changes that you make to your diet, and the results of those changes, are your decision and responsibility. Savvy Vegetarian and its employees do not claim to be health care professionals, dietitians, or nutritionists. We do not treat, or recommend treatment, for any illness or health condition.

Does your body pass the acid test?

Maintaining a healthy pH balance in the body is one of the most important aspects of health—and also one of the most misunderstood and most ignored.  Why?  For one thing when you’re sick would you normally go to a doctor or a nutritionist?  Of course, we have been trained to go to doctors, not nutritionists.

And here’s the interesting fact—most doctors only get a minimum amount of training in nutrition, and yet nutrition is the biggest cause of most illness.  Studies show that the more acidic your body pH balance is, the more susceptible your body is to disease.

What is pH exactly?
pH stands for “potential of hydrogen” which means the activity of hydrogen atoms influences the acidity and alkalinity of the body.  A pH above 7 is alkaline and below 7 is acidic.  To give you an idea of what that means in laymen terms, water is 7 (neutral) and your car’s battery is 1.

The ideal pH of your body is 7.4 according to Health News. But where the biggest misunderstanding occurs is in knowing what foods produce acidic effects in the body.  Tomatoes and oranges are naturally acidic but when they enter the body, they actually promote alkalinity.  So it’s not whether the food itself is acidic or alkaline, but how the food’s content of potassium, sodium, bicarbonate, and chloride effect the body’s pH balance.

What foods produce more acid in the body?
Here is the list:
Acid-producing foods:
•    All dairy products
•    Eggs
•    Fish/Fowl/Meats
•    Grains (rice, breads, cereals, etc.)
•    Nuts
•    Legumes
•    Sugar
•    Alcohol

Alkaline-producing foods:
•    All fresh fruits and vegetables

Now it isn’t advisable to cut out ALL acid-producing foods. Balance is the key.  Of course, if you are a vegetarian/vegan, you have a distinct advantage by not consuming meats.

How do these foods affect the pH?
Diets high in potassium and bicarbonate produce more alkalinity; diets high in sodium and chloride produce acidity.

A 10:1 ratio of potassium to sodium is normal for pH balance but because of our heavily salted and processed fast foods, and less intake of fresh fruits and veggies, the average ratio is about 3:1 today.  Eating more potassium-rich foods strengthens the immune system.

The modern diet is also heavily weighed towards chloride vs. bicarbonate.  Bicarbonate strengthens the cardiovascular system, whereas chloride reduces circulation and increases the risk of heart disease, stroke, and dementia.  This can be further exacerbated by high-protein or high-grain diets.  So the key to a healthy neutral pH is to balance proteins and grains with appropriate amounts of fruits and veggies.

How does the pH affect your health?
When you eat foods that produce acidic pH levels, your body has to compensate by using its own buffers to raise the pH.  It usually does this by taking calcium from the bones and ammonia from the muscles.  Over time this weakens the bone and muscle structure leading to frailty associated with aging.

A body that is chronically acidic is also more prone to disease. According to Health News-NZ, research shows that unless the body’s pH level is slightly alkaline, the body cannot heal itself. An acidic balance will:

•    decrease the energy production in the cells
•    make tumor cells thrive
•    decrease the body’s ability to absorb minerals and other nutrients
•    decrease its ability to repair damaged cells
•    decrease its ability to detoxify heavy metals
•    make it more susceptible to fatigue and illness

In summary, what you eat is important to maintaining your health.  Eating more foods that produce alkalinity than those producing acidity can improve your health and prolong your life.

I have just become vegetarian, I hate to cook. How can I have a healthy vegetarian diet? Use cooking gadgets, stay away from processed foods. Two of many tips.

Message for Savvy Vegetarian:

I’ve recently become vegetarian, but I hate to cook. I would like to buy pre-packaged foods, pre-made foods, etc.  What do you suggest?  Where do you suggest I go?  I love tofu and that’s my main source of protein. Help! Thank you, K.H.

Savvy Vegetarian Advice:

Hi K.H. – If you want to have a healthy vegetarian diet,  you’ll need to eat healthy: whole grains, beans and lentils and fresh fruit and veggies. You also need other sources of veggie protein than tofu.

So please try to overcome your cooking phobia a little bit. The nutritional benefits and increased variety in your diet will make it worth the sacrifice.  :-)

This list of 10 tips will make your vegetarian diet healthier without chaining you to the stove

1. Make full use of cooking gadgets: juicer, blender, food processor, rice cooker, crock pot, or pressure cooker to make any cooking you need to do quick and easy.

2. It’s extremely simple to cook whole grains, and you can make enough to last several days and put them in the fridge or freezer.

3. For beans you can use canned beans, and add them to things.

4. Many root veggies, like potatoes, yams, winter squash, carrots, beets, parsnips can be roasted in the oven or crockpot or baked in the microwave.

5. Steam  or microwave frozen veg or mixed raw veg packages to eat with a grain and some canned beans and a prepared sauce.

6. Raw veggies and fruits can be juiced or added to smoothies made with non-dairy milk, protein powder, nuts etc.

7. Make a crockpot soup once a week and freeze it in serving size containers to microwave or heat up on the stove.

8. Thaw and add a serving of brown rice, noodles or quinoa to a salad with some nuts or seeds or beans for a complete meal.

9. Make pasta or noodles, eat with fried or baked tofu or seitan, steamed frozen veg and a prepared sauce.

10. Stock your fridge and cupboards with foods for quick healthy meals with little or no cooking. Here’s a grocery shopping list of convenience or quick & easy foods you can buy at any well-stocked supermarket, or natural food store:

• Pasta and instant whole grain noodles
• Whole grain tortillas and breads
• Canned beans, refried beans, soups
• Tomato sauce and other prepared sauces
• Whole grain crackers and blue corn chips (blue corn isn’t gmo)
• Hummus
• Nut butters: almond, cashew, tahini
• Nuts and seeds
• Dried fruit (soak to make them easier to eat)
• Trail mix or energy bars (watch out for excess sugar)
• Washed salad mixes, baby spinach, mixed baby greens
• Raw veg like avocados, tomatoes, carrots, cucumbers, sprouts, mushrooms
• Washed and chopped veggie mixes
• Fresh fruit
• Granola
• Dairy or non-dairy milk, yogurt, sour cream, cheese
• Frozen veg
• Frozen or dried organic vegetarian entrees
• Tempeh, seitan, baked tofu, miso
• Falafel or veggie burger mixes
• Frozen veggie burgers
• Fake meats
• Artichoke hearts, water chestnuts, etc.
• Condiments like curry paste, mustard, mayo, ketchup, soy sauce, balsamic vinegar, salad dressing

Cautionary Notes:

Processed foods tend to be full of things that are Bad For You like excess sodium and fat, preservatives, flavor enhancers like MSG  (sometimes called natural flavoring), high fructose corn syrup, and toxic chemicals, so you should choose carefully what you eat. Read labels.

Buy organic and whole grain foods as much as possible. Avoid foods with corn and soy products as these are mainly Genetically Modified foods, have many proven health risks and aren’t even close to adequately tested before being approved by the FDA.

Consider taking supplements such as a one-a-day multivitamin, Vit. B12 and Vit. D to fill nutritional gaps. Plus buy enriched non-dairy milk and other packaged foods.

All the best, Judith Kingsbury, Savvy Vegetarian