Message for Savvy Vegetarian:

I have been vegetarian, in various stages, for 35 years. I have 2 reasons for writing.

1) I have been out of work for 3 years. I have a cupboard full of dhals, beans and split beans that I have had for years – I don’t even know how long and some them I don’t know what they are. Can I still use them? Maybe with longer soaking time? I would use them in soup or stew.

2) For 2 of my years out of work, I went back to college (I am now 57; graduated in May). Due to a blog I read yesterday I came to realize that I have not been eating quality protein – possibly for all the last 3 years. The blogger mentioned that it took quite some time to notice an increase in energy (my main problem). I would like to use a supplement to boost my energy until I get my diet back on track. Can you suggest a supplement and an initial diet? I would be much beholden. – P.W.

Savvy Vegetarian Advice:

Hi P. W. Congratulations on graduating at age 57! I’m sorry you’ve been unemployed for 3 years, and I hope that changes soon. More energy would definitely help.

Regarding the legumes that you’ve had for years: I also have had some legumes for years, stored in glass jars in a cool cupboard. As long as they don’t look or smell bad, I would use them. They could need extra soaking (probably double) and cooking. If it’s hot in your kitchen, try soaking in the fridge. If you don’t know what they are, go to a natural food store that sells bulk beans, and do a bit of detective work. Or search online for a site with pictures of beans. Like Athena Foods.

Regarding your lack of energy: it’s could be that a lack of quality protein isn’t actually the culprit. It could be not enough calories, or poor nutrition in general, which means there could be several possible deficiencies. Nutrition is holistic and synergistic – all the nutrients work together for good health and energy.

My advice is to get tested for Vit D, Vit B12, and iron deficiencies. Any of those would affect your energy levels dramatically. It’s a good idea for anyone over 50 whether vegetarian or not to supplement with Vit D & Vit B12. Calcium & Vit C deficiencies are possible, but those are plentiful in a healthy varied diet with plenty of fruit and green veg. While you’re getting those deficiency tests, get a few other routine tests if you can: cholesterol, blood sugar levels, blood pressure, hormones for example, just to rule out other problems.

Protein: Many people I know boost their protein intake by adding protein powder to smoothies, along with other ingredients such as non-dairy milk or yogurt, green veg, fruit, ground chia seeds, nut butters. You could also add nuts & seeds & non-dairy milks to grains or breakfast cereals. Hummus is a great energy booster to have in your fridge, with a good balance of fat, carbs & protein. . Yummy in a sandwich or wrap, or with chips or crackers.

It’s easy for a vegetarian to get enough quality protein, by eating enough calories from a good variety of whole foods: whole grains, legumes, nuts & seeds, a little added oil, lots and lots of fruit and veggies, very little sugar and processed foods. Please read the article “How to Get Enough Protein in Your Vegetarian Diet”.

I repeat:It’s important to eat a high quality whole foods diet with a big variety of fresh foods, for optimum vegetarian health, with minimal supplementation, e.g. Vit D and B12 separately and possibly a one-a-day multi-vitamin. That’s according to the veg nutrition bible, Becoming Vegetarian, by Melina and Davis, and I also cover those basics in my Vegetarian Nutrition Report.

If possible, please consider consulting a veg-friendly dietitian or nutritionist for help designing the best diet for you. That’s a job that’s far beyond my qualifications!

EarthTalk®: From the Editors of E/The Environmental Magazinea>Whole Foods, which was buying from local farmers and ranchers since it opened its first store in 1980 in Austin, Texas.

Dear EarthTalk Maria Fine, Somerville, MA

By going locavore, embracing “buy fresh buy local”, and eating locally sourced foods, we strengthen the bond between local farmers and our communities, stay connected to the seasons in our part of the world, promote crop diversity, and minimize the energy intensive, greenhouse-gas-emitting transportation of food from one part of the world to another.

Since local crops are usually harvested at their peak of freshness and typically delivered to stores within a day, customers can be sure they are getting the tastiest and most nutritious forms of the foods they like.

Luckily for consumers and the environment, local produce and other foods are now more widely available than they have been for decades. The first national grocery chain to prioritize local producers, perhaps not surprisingly, was natural foods retailer

Today each of the company’s 270-plus stores in 38 U.S. states prioritizes local sourcing—so much so that its customers take it for granted. Whole Foods’ relationships and distribution arrangements with local producers serve as models for the leading national grocery chains, many of which are beginning to source some produce locally when the season is right.

Some are taking more initiative than others. Perhaps most notable is Walmart. Back in 2008 the company committed to sourcing more local fruits and vegetables to keep produce prices down and provide affordable, fresh and healthy choices. Today more than 2,800 Walmart Supercenters and Neighborhood Markets across the country rely on a diverse network of small local growers to provide produce—making Sam Walton’s company the nation’s largest purchaser of local produce. During summer months, at least one-fifth of the produce available in Walmart stores is grown within the same state as the given store.

The company’s Heritage Agriculture program encourages farms within a day’s drive of one of its warehouses to grow crops that the company would otherwise have to source from so far away that freshness would be jeopardized and the fuel burned and greenhouse gases emitted in the process would be substantial. While the Heritage program currently accounts for only four to six percent of the company’s total domestic produce sales, the company is aiming for 20 percent within the next few years.

Other big grocery chains aren’t far behind. Safeway, one of the top three grocery chains in the country, prides themselves on local sourcing, getting nearly a third of its produce nationwide from local/regional growers. In heavy agricultural regions like California, the figure can be as high as 45 percent. The company has also made a big push into organic products, just like its biggest competitor, Walmart.

 If the chain grocer near you doesn’t do a good job stocking locally sourced food, there are alternatives. Community Supported Agriculture programs, in which consumers “subscribe” to the produce of a given farm by paying monthly dues that entitles them to a box of fresh produce every week, are more popular than ever, as are local farmers’ markets, food co-ops and independent natural foods markets.

To find local food near you, visit Local Harvest, which lists organic food sources by zip code and offers a wealth of resources for those looking to learn more about where their food comes from and how it is produced.

SEND YOUR ENVIRONMENTAL QUESTIONS TO: EarthTalk®, c/o E – The Environmental Magazine, P.O. Box 5098, Westport, CT 06881; Email: earthtalk – at - emagazine.com. E is a nonprofit publication. Subscribe to EarthTalk       Request a Free Trial Issue

More About Locavores and “Buy Fresh Buy Local”:

CSA Story: From Chemist to Organic Farmer

Eating in Season from the CSA Garden

Got Local Organic Milk?

Local or Organic, A False Choice

Local Organics in Western Montana

Processed foods contain health hazards including genetically modified organisms, high fructose corn syrup, TVP, MSG and various ingredients which are other names for MSG

 
Humans have been processing their food in various ways for thousands of years, right? Freezing, drying, preserving and canning come to mind.

So what’s the problem? I recently sampled a brand of veggie burger which shall remain anonymous as there isn’t much to choose between the various brands.

I found the veggie burger tasty, then I dug deeply into the ingredient list. My research strengthened my resolve, never to eat a “processed food” that has more than three or four ingredients, ones that I know are safe for me to eat.

Take a look at the long list of ingredients on most packages of processed foods, and you won’t find much actual food. What food there is has had the life processed right out of it, beyond recognition. Then there are all the ingredients whose names we can’t pronounce, and hidden ingredients the manufacturers don’t want us to know about.

The 100% hidden ingredient in processed food is genetically modified organisms or GMOs:

The main GMO crops are soy and corn, abundant in most processed foods in various forms: e.g. HFCS or high fructose corn syrup, TVP (soy protein isolate, soy protein concentrate), soy sauce, preservatives and flavor enhancers like modified corn starch, xanthan gum, yeast extract and maltodextrin.

Jeffrey M. Smith, Institute for Responsible Technology, Explains Why GMOs Are Bad For You:

“Genetically Modified Organisms (GMOs) are the result of laboratory processes which artificially insert foreign genes into the DNA of food crops or animals. Those genes may come from bacteria, viruses, insects, animals or even humans. Although banned by food manufacturers in Europe and elsewhere, the FDA does not require any safety evaluations. Most Americans say they would not eat GMOs if labeled, but the U.S. does not require labeling. GMOs are not safe, but have been in the food supply since 1996 and are now present in the vast majority of processed foods in the US.”

“Genetically modified foods are linked to toxic and allergic reactions, sick, sterile, and dead livestock, and damage to virtually every organ studied in lab animals. (See summary in Jeffrey M. Smith’s book Genetic Roulette)

For more information on GMO’s, browse our Non-GMO Articles Index.

Another common ingredient,  mostly hidden, in processed foods is MSG:

That’s right, even if MSG isn’t listed on the processed food label, chances are very very good, it’s in there, and lots of it. How else could they get us to want to eat that stuff?

According to MSGTruth, the following, present in many processed foods, contain MSG: autolyzed yeast  extract (found in many processed AMERICAN foods), TVP or textured vegetable protein, soy protein isolate, soy sauce, carageenan, dough conditioners (e.g Microgard), mushrooms (naturally high in free glutamate), “natural flavors” (may contain up to 20% msg).

The Fit Shack tells why MSG is so bad for us and makes us fat:

“I first learned a little bit more about MSG while reading the book “You On A Diet“. There is a small side line about it on page 117 that states that MSG may influence the body’s metabolism in a negative way. It “over stimulates the glutamine receptors of the brain”, which means that it heightens the salty and sweet tastes of the dish containing MSG, while at the same time, it dampens the bitter and sour tastes. Interestingly enough, MSG “may cause us to eat more” (Remember my post on HFCS? It does the same thing), and it can also cause higher levels of insulin to be produced.”

1. MSG stimulates the pancreas to produce insulin. As mentioned above, “You On A Diet” pointed this out, however on MSGTruth, it is made a bit clearer to me. You see, MSG stimulates the pancreas to release insulin into the blood stream even when there are not any carbohydrates in the dish for the insulin to act on.

Your blood sugar ends up dropping because of this flood of insulin, and then you end up hungry again an hour or so later. Reading this gave me a “Wow” moment because of that saying “No matter how much Chinese food you eat, you still end up hungry an hour later.” I never connected this with the additive MSG. This really gives you something to think about, especially if you are working on losing weight.

2. MSG tricks your body into thinking that the food you are eating is nutritious, even if it is not. The reason for this is that your taste buds detect the free glutamic acid that is in MSG. In “taste bud language”, this translates to “hey, there’s protein in this food I’m tasting!”. Therefore, your brain gets the signal that the food you are eating is actually nutritious, while more than likely, it is not.

The pervasive pairing of fat and salt:

Processed food, including fast food, often is loaded with fat and salt, because that’s what makes it taste so good. It’s also what makes you fat, clogs your arteries, and aggravates high blood pressure, putting you at risk for diabetes, heart disease and stroke. If you have a lot of processed foods in your diet, chances are very good that your intake of fat and salt is far beyond the recommended daily limit. 2400 mg of sodium is 100% of the RDA. So is 16 grams of saturated fat.   There is no RDA for trans fat – i.e. you shouldn’t eat any if you can help it.    In comparing a daily omnivore menu with a vegetarian menu - both reasonably healthy – we found that adding a hamburger and fries to  an otherwise reasonable healthy daily diet boosted fat and sodium into the danger zone. Substitute more processed and fast food at other meals, and you could easily get double or triple the RDA for fat and sodium. Read the labels, or save yourself the trouble and just say no to processed food.

And then, there’s High Fructose Corn Syrup:

Even though the veggie burgers I sampled didn’t have high fructose corn syrup, it’s in so many processed foods, I had to talk about it.

We all know by now that HFCS is bad for you, but we’re a little fuzzy on the details, and we don’t realize how widespread it’s use in processed foods. And HFCS is also a hidden food, often listed only as “sugars”. I searched onHFCS and here’s what I found out:

First of all, High Fructose Corn Syrup is made from GMO corn. See Institute for Responsible Technology for why this is bad. Second, during the manufacturing process,HFCS is contaminated by mercury, which puts you in danger of mercury poisoning if you eat a lot of processed foods containing HFCS. Children and pregnant women are especially vulnerable.

An excellent article, by Christopher R. Mohr, MS, RD, LDN provided a lot of useful information about HFCS.

Common Foods High in HFCS

• Regular soft drinks
• Fruit juice and fruit drinks that are not 100 percent juice
• Pancake syrups
• Popsicles
• Fruit-flavored yogurts
• Frozen yogurts
• Ketchup and BBQ sauces
• Jarred and canned pasta sauces
• Canned soups
• Canned fruits (if not in its own juice)
• Breakfast cereals
• Highly sweetened breakfast cereals

Problems Caused by Too Much HFCS

• It can lead to higher caloric intake
• It can lead to an increase in bodyweight
• It fools your body into thinking it’s hungry
• It increases the amount of processed foods you eat, thereby decreasing your intake of nutrient-dense foods
• It may increase insulin resistance and triglycerides

Here’s Chris Mohr’s advice on how to avoid HFCS:

If HFCS is one of the first ingredients listed on a food label, don’t eat it. Make a mental list of the worst culprits, such as regular soft drinks and many highly sweetened breakfast cereals. HFCS alone won’t make you fat, but when HFCS is high on the ingredient list, the food is not the best choice. As part of a lifestyle that has many of us eating too much and moving too little, we’re putting our health at risk if we don’t choose our foods carefully.

So what’s the answer? It’s easy. Avoid HFCS by reading food labels and shopping the grocery store’s perimeter: Produce is on one side, seafood, meat and poultry on another, and dairy products, eggs and bread on the third. Avoid the center aisles, which are mostly stocked with highly processed foods.

The more you stick to fresh whole foods and avoid commercial and highly processed foods, the less HFCS you will consume.

Savvy Veg Note: Eating a healthy vegetarian diet with lots of fresh fruit and veg, nuts & seeds, legumes and whole grains, is a great way to avoid not only HFCS, but also GMOs, MSG, and excessive fat and salt.