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What You May Not Know About Calcium and Osteoporosis

Osteoporosis is not due to a lack of calcium intake, but a result of too much protein in the diet, especially animal protein.  Excessive amounts of protein in the diet causes the kidneys to excrete the excess protein because the body cannot store it.  The extra protein is excreted through the urine and it takes calcium with it.  Extra proteins cause an acid load in the blood and in order to neutralize this load, calcium is depleted from the bones.  This is shown when populations around the world that consume diets loaded with animal protein such as the United States, England, Israel, Finland and Sweeden all have high rates of osteoporosis. The countries that consume low amounts of animal proteins (including dairy foods), such as African and Asian countries show very low rates of osteoporosis.

One example of a population with a high incidence of osteoporosis is the eskimos. They have a daily consumption of 250 to 400 grams of protein from fish, walrus, or whale meats and 2,200 mg of calcium from fish bone.  This high protein consumption gives the eskimos the highest rate of osteoporosis in the world.

The best way to avoid osteoporosis is to eat foods low in protein, especially from animal proteins. Also, make sure to include a wide variety of calcium-rich vegetarian foods such as, kale, broccoli, garbonzo beans and tofu, etc.  Also, make sure to do daily exercise, especially weight bearing activities.  Lastly, some sunshine is necessary for good health.  Your best source of vitamin D is sunlight which converts plant sterols to the active vitamin in our skin.  Milk is naturally deficient in vitamin D, and only contains this fat-soluble vitamin if added during manufacturing. I wrote a previous article on dairy and it’s negative health implications.

In summary, make sure you eat a wide variety of a whole foods plant-based diet and get plenty of exercise.  Also, get at least fifteen minutes of sunlight per day along with avoiding eating a high protein diet. Also limit caffeine intake and avoid smoking.  If you follow this easy suggestions you will get plenty of calcium and avoid calcium drain through your urine.  This will keep your bones strong for life and avoid osteoporosis.



Sources:

McDougall, John A., M.D. The McDougall Quick and Easy Cookbook

Lyman, Howard F. Mad Cowboy

10 Ways to Help Improve a Weak Immune System

1. Avoid Sugar: When you eat too much sugar, it reduces the ability of your white blood cells to fight infection.  As little as two sodas a day can lower your immune system by 40%.  Avoid sugar as much as you can.

2. Watch your weight:  Your excess weight and body fat can depress your immune system.  This also affects your white blood cells by causing them to not multiply or produce antibodies.

3.  Avoid alcohol: Drinking alcohol not only causes weight gain, but too much of it causes a nutritional deficiency.

4. Avoid stress: I know it is sometimes impossible to avoid stress completely, but at least try an find ways to relieve it when possible.  Stress has a huge impact on our health.  We lose B vitamins first when we are stressed.  Find a yoga class, go for a run or just take a walk.

5. Eat highly nutritious foods: If you eat foods that are rich in antioxidants, vitamins, minerals, fiber and enzymes you can protect your immune system.  Hint: These foods are plant foods! Especially nutritious are the colorful fruits and vegetables.

6. Green Tea: You can add green tea to your morning smoothie.  Green tea is a super food and helps your immune system fight disease.

7. Blueberries: Eat fresh or frozen blueberries as they are a wonderful antioxidant.  They will really help your immune system fight off illness.

8. Beans: Eat beans, kidney beans, black beans, garbanzo beans, etc. You can get extra protein from beans.  This will help your immune system and you avoid the fat and cholesterol from animal sources of protein.

9. Pumpkin Seeds: Pumpkin seeds are high in zinc, which is important to boost your immune system.  You can roast them and add a little sea salt for a healthy snack.

10. Sleep: Getting the right amount of sleep is critical for a high functioning immune system.  Try getting to bed early on a regular basis.  8 to 9 hours of sleep will allow your body a chance to repair itself and lower stress from the day.

Dairy Is Not a Health Food: Part 1

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Avoiding dairy foods is key if you wish to obtain optimal health.  First of all, cow's milk is designed to help a baby calf reach a multiple of it's birth weight in a specific time frame.  Mammals in their natural habitat do not consume milk of other types of mammals.  Human beings are the only ...

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Top 10 Healthy Vegan Snacks

My clients are constantly asking me what they can eat for healthy snacks.  Snacks are an important part of a healthy diet.  Snacking on the right foods can keep your blood sugar levels stable and prevent overeating at meals.  Many people either don't snack, or forget to snack, and then end up stuffing themselves when ...

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Doctors Discuss Vegan Diet on CNN

Recently, Bill Clinton talked about adopting a near vegan diet to reverse his heart disease and become healthy.  There has been a great deal of buzz regarding this news.  CNN had Dr. Caldwell Esselstyn and Dr. Dean Ornish on with Wolf Blitzer explaining the benefits of a plant based diet. Watch this amazing ...

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Running Vegan Daily Eats #2

Snack: Larabar is a healthy food bar.  One of my favorite flavors is  peanut butter cookie.  These bars contain fruit and nuts.  They are great to keep in your gym bag or purse when you need a healthy, quick snack.

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Running Vegan Daily Eats #1

Dinner: Vegan Fettuccine Alfredo with Broccoli and Roasted Vegetables (Sweet Potatoes, Brussel Sprouts, Beets) and Quinoa Salad. *About Vegan Daily Eats

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Running Vegan Daily Eats

I am often asked about what I am having for breakfast, lunch, dinner and/or snacks. Therefore, I have decided to share on my blog what our family eats on a daily basis. Sometimes the foods will be simple, quick foods and sometimes they ...

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Bill Clinton Goes Vegan to Reverse Heart Disease

Bill Clinton talks about going veg to reverse heart disease, so he can be healthy in the years ahead to see his potential grandchildren. (See above video). We also have ...

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9 Rules for Sustainable Weight Loss

The number one reason most people hire a personal trainer is because they want to lose weight. This is also true with my clientele. Therefore, I've outlined what I think are the best 9 guidelines for weight loss that will be healthy, realistic, and permanent. 1. ...

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