THE PAPER part 2: Vegan Protein and Calcium

edited to add: This post looked really boring, so I jazzed it up with a random picture between every paragraph!  You're welcome.   

                         There are many components to the human diet, and many nutritional requirements, including vitamins, minerals, fats, and others. The part of the vegan diet that is often assumed to be deficient is protein. Omnivores often assume that the only way to get protein is through meat, dairy, and eggs. This couldn’t be further from the truth; protein is found in many sources, including plant-based foods such as vegetables. Eating protein found in vegetables is a healthy way to consume protein because the vegetables also provide fiber and water, two more dietary essentials. What plant foods do contain is nearly as important as what they don’t contain: saturated and trans fats. This is a more superior way to eat protein than eating meat and dairy, which contain little to no fiber and water, but do contain saturated and trans fats (Rubin 66). Good examples of vegetable protein sources are beans, soy, soy products, and green leafy vegetables. Some people tend to shy away from beans and bean products because of bad experiences with problems with gas. If prepared properly and eaten in moderation, the gaseous effects of beans can be controlled. Beans contain protein as well as beneficial fiber, which is good for digestion (Silverstone 58). The meat doesn’t have any fiber and is not good for digestion. This is why eating large quantities of meat and dairy can cause constipation (Silverstone 17).

Stacey and me at Game 6

                           While it is true that there is more protein in meat than in beans and other vegetables, it is also true that humans don’t need nearly as much protein in their diets as has been promoted by the meat and dairy industries. The average adult only needs 0.36 grams of protein for every pound that they weigh (Mangels). This comes up to just 52.2 grams for a 145 pound woman, which is easily obtained from vegetable sources. Because meat is considered a “complete” protein, there is a myth that vegans (and vegetarians) must combine foods in seemingly complex ways in order to create a “complete” protein without meat. This myth comes from outdated nutrition information. It has now been proven that consuming a variety of plant-based proteins throughout any given day is an excellent way to get plenty of complete protein, and there is no need to combine certain foods together (Silverstone 59). There are many vegan foods that contain protein, including most vegetables, and that means that one can easily get in the recommended amount of protein without consuming any animal products, and without much effort.

My broken Gazelle right before I took it to the curb

                                 Another popular concern about vegan nutrition is whether or not it is possible to get an adequate amount of calcium without consuming any dairy. Calcium is very important for the human body. “Obtaining sufficient amounts of absorbable dietary calcium to optimize bone density and to protect against bone reabsorption [sic] is a protective measure to lower the risk of osteoporosis” (Weaver and Plawecki 1238S). There are many different sources of dietary calcium, and not all of them are dairy based. The calcium found in leafy vegetables and in soy is more easily absorbed by the bones than calcium from dairy (“Vegetarian Diets” 1). The reason for this is some proteins found in animal products have a high concentration of sulfur amino acids, “which can increase calcium loss in urine as urine becomes more acidic with excretion of sulfate and renal tubular re-absorption of calcium is decreased” (Weaver and Plawecki 1238S). In other words, more protein can lead to less calcium absorption. Vegetarians and vegans in general tend to eat less protein than meat and dairy consumers, simply because there is more protein in meat than there is in beans.

Little Debbie's and Vienna sausage = typical snack for Stacey
Can you tell he is neither vegan nor a Weight Watcher?  ;-)  Love him.

                         Calcium is not too difficult to get from natural, plant-based sources. Good plant sources of calcium include: tofu (that is calcium-set), roots and legumes/beans, green vegetables (especially leafy greens), and calcium fortified drinks (such as juices and soy milk). This “easy” approach to being a vegan who gets enough dietary calcium only applies to men and women who are past their stages of growth. For pregnant women, and for children, it is more challenging to get adequate calcium intakes without supplementation. However, there are plenty of good supplements out there to choose from, and there is no reason to believe that women cannot have healthy vegan pregnancies or that children cannot be healthy vegans. With proper nutrition, a vegan diet can provide adequate calcium intake at all stages of life (Weaver and Plawecki).

...to be continued! Up next: Vitamins, Minerals, and Fat

Intro to my "vegan nutrition" final paper

     Many people believe that the only way to get good nutrition is by eating the Standard American Diet (SAD), which includes meat, dairy, and eggs. However, there is another option: a vegan diet. A vegan diet is a vegetarian diet that excludes all animal products, including dairy and eggs. As the vegan population has increased in recent years, so has the debate on the validity of veganism as a dietary choice. Besides more and more people becoming aware of this issue, it really hasn’t changed. If you are a vegan, or if you know someone who is, then it probably seems as if this is a very old and very well-known controversy. The truth is that most people are unaware of this controversy because they have not been exposed to veganism as a legitimate dietary option. Everyone who tries to eat in a healthy manner has a stake in this issue. Anyone in the health industry, particularly those in professions which advise the public how to eat, such as dieticians, has high stakes in this. The most directly affected in this controversy are the vegans themselves. Is it possible to get adequate nutrition from a vegan diet?
    
     Some argue that veganism cannot provide adequate nutrition for all age groups, or for both men and women. They focus on the nutrients that may be lacking in a vegan diet, such as protein, iron, vitamin B12, calcium, and essential fatty acids (omega 3 and 6) (Richards, 12-17). All of these are easily obtained through eating meat, animal products, dairy, and fish. Children need more protein, cholesterol, and calories than adults. All of these things are definitely easier to get by eating animal products than on a plant-based diet. Men may need more protein and iron to maintain their muscles and physiques. Women need more iron and calcium, and those are arguably easier to obtain with animal products such as meat and dairy. There is also the argument that it is natural to eat meat. “Hunter-gatherer societies are believed to represent the original form of human culture and their reliance on meat as an essential source of nutrition shows that meat-eating is natural for humans and always has been” (Issitt and Carson-Dewitt 1).

     On the other hand, some argue that a plant-based diet can provide good nutrition for all age groups and both sexes (Rubin 61). Babies can be breast-fed, for example, which is a great alternative to cow’s milk. If breast feeding is impossible, then there are plenty of soy milk formulas available. Children can get many nutrients, including plenty of protein and healthy fats, from a vegan diet with beans, legumes, nuts, oils, fruits, vegetables, and whole grains. Men can get plenty of protein from plants in the form of beans and leafy greens. Women can get calcium from plant-based sources, and there is even some evidence that suggests the calcium derived from plants is more readily absorbed by the bones than the calcium found in dairy (A. Hood 1)

     A vegan diet is a controversial thing in the field of health. There is speculation that it may not be a healthy way to eat, especially for young children. Several studies have been conducted that neither completely prove nor disprove that a vegan diet could provide adequate nutrition throughout one’s life. First and foremost, the largest issue that people tend to think of when facing the question of veganism is protein, and the assumption that plant-based protein is inferior to animal protein. There is also the issue of calcium, iron, vitamin B12, and others and whether or not these could be fulfilled on a vegan diet. It has been proven that a vegan diet, if followed correctly, can be very healthy (S. Hood 66).

     There are many different viewpoints to consider about vegan eating. There are healthy and unhealthy omnivores who feel as if veganism is a terrible way to eat; they think that all vegans are destined to end up with vitamin deficiencies and severe malnutrition. There are some vegans who feel as if their diet is superior to an omnivorous diet. Finally, there are the moderates, who are more inclined to hold a “to each their own” philosophy when it comes to whether or not one consumes animal products, and who feel as if both omnivorous and vegan diets could be healthy or unhealthy, depending on how they are approached. There are studies that support each of these viewpoints, but the most solid evidence supports the moderates’ views. A vegan diet can provide adequate nutrition just as well as a diet that includes meat and dairy.

...to be continued

Things I've learned from going back to school...

Well, it's official:  I went back to school.  Not only did I go back to school, but I finished an entire semester.  Not only did I finish an entire semester, I finished an entire FULL-TIME semester.  Not only did I finish an entire full-time semester, I did it while still working full-time.

Me on the first day of class: Ready to go!

I thought it may be fun to write up a list of things I've learned from this experience.  I know that I will leave several things out, because I truly feel that I've learned that many things!  I'm going to stick to what I've learned about myself, about life, and about college in general; not bore you to tears with my newfound knowledge of American Government and International Relations.  :-) 

The Top Eleven Things I Learned

from my First Semester Back!

11) I can write really well.  This is something that I used to know, but had forgotten.  It's one of those things that comes naturally to me, so I assume that it's easy for everyone.  Turns out that every professor told me that I was a great writer.  I got 100's on nearly every assignment that was mostly writing.  Yay, something that I am good at!!!

10) Essay questions rule. Multiple choice questions confuse me. For my entire life, I have thought the exact opposite.  I think that I am one who can BS my way through an essay.  Usually by the middle of my BS answer, I realize that I actually do know what I'm talking about.  With multiple choice, there is no room for BS or epiphanies.



9) Flash cards work.  Fundamental for a reason.  I used flashcards for preperation for nearly every exam.  Not that I did well on every exam, but for the questions that were about the key terms, I knew every single one!  I definately will keep up with the flash cards next semester.

8) I am not annoyed by all 18 and 19 year olds.  This one came as quite a shock to me, as I was terrified in the beginning that I would be surrounded by them in my freshman-level classes.  And they were everywhere, but 3/4 of my classes were a good mixture of traditional and non-traditional (re: young/living on campus, and old/ living independently) students.  They youngn's weren't terrible to be around.  In fact, I found myself rooting for them to succeed, and for their first time in college to be the time that sticks.

7) I'm still pretty young.  26 isn't THAT old to be a freshman. 

6) I love the label "student" just as much as I thought I would!  Now whenever I get asked what I do, I quietly and quickly say my day job (administrative assistant) and then loudly say, "and student at the University of Memphis."

5) I am terrible at balancing things in my life.  Come to think of it, I already knew this one.  College has quickly become my number one priority, boyfriend and immediate family are a close second, work is a distant third, keeping the house clean is only a memory now, and friends and extended family have not existed for me for months.  Terrible, I know.  Time to apologize for neglecting important people (like my 9-year-old Goddaughter, whom I haven't seen since December!) and take advantage of the summer break.

4) Going back to school was not hard to do.  It was just one small step at a time, starting back in the beginning of 2010, when I realized that I needed to JUST DO IT if I ever wanted a degree.  One call here, one internet search there, a few forms, lots of time and patience, and wah-la, I was enrolled and had a nice financial aid package. 

3) Going back to school was the hardest thing I've ever done in my life!  Sure, getting enrolled wasn't as hard as I thought it would be, but actually learning the material and doing well on the exams and not going completely insane with the pressures of full-time work and full-time school simulaneously?  Nearly impossible in the beginning.  By the end of the semester, I had a good routine going and things had gotten better, but it was still HARD.  I'm thrilled to have a summer break before it all starts over again in the fall.

2) I am so stinkin' proud of myself that I could pinch my own cheeks.  Seriously: I am done with one full semester of college!  This is the very first time in my life that I get to say that.  I have taken classes here and there, and attempted this feat several times in the past.  This is it.  This is the time that it's going to stick.  This is the real beginning of my professional future.  I'm going to get a degree in Political Science from The University of Memphis!!!  One semester down, 6 or 7 to go. 

1) The only person who stands in the way of me accomplishing my goals is ME.  And I'm done standing in my own way.  Time to embrace the wonderful-ness that is LEAH K. NEW and see exactly what I'm capable of doing with my life.  I have a feeling that I will keep on surprising myself in good ways.

Will "college eating" destroy my Kind Dieting?

This thought occured to me yesterday. Now that I'm a college student, I'm eating more "on-the-go" types of vegan foods for dinner and snacks most nights.

Sandwiches, trail mix, cut-up veggies and fruits, oreo stix...

This also means that I'm basically switching from brown rice to whole grain bread.

In TKD, Alicia says that I should choose whole grains in their purest form whenever possible... so I'm hoping that by making the rice-to-bread switch I don't mess up my body. Or my weigh-ins.

My bread is 2 PointsPlus per slice. But it's actually only 3 PointsPlus for two slices. Don't ask me how, it's Weight Watchers math. Either way, I'm glad to save that point.

But will my new sandwich habit slow down my losses?

I'm actually craving brown rice right now... Which is a good thing, I suppose. But now I won't have time to make and eat my beloved brown rice except for on the weekends. So I guess that I will make a delicious, brown rice-infused meal tomorrow night, and stop worrying about my bread.

And it's only my first week as a student, I need to give my new way of eating a few weeks before I start to worry... right?

Or is there a way to make rice and beans in a crockpot? I will have to look into it, because it would be great to come home from class (around 9pm) to a home-cooked meal of beans and rice.

Snacks for vegan students #1: trail mix

Leah's Super Special Vegan Trail Mix!!!

Perfect for snacking on during class.

Mix the following ingredients in a gallon ziploc bag and shake:

1) 1 cup chocolate cheerios

2) 1 cup wasabi peas

3) 1 cup pretzel sticks (broken in half)

4) 1 cup granola

5) 1 cup raisins

entire bag = 36 PointsPlus. I have been eating 1/4 of the bag at a time, for 9 PointsPlus a serving.

The next time I make this, I am skipping the granola, or using a less point-y one, since that is where the majority of the points came from! But for now, I will continue to enjoy this tasty treat!