FOOD TALK

Vitamin B 12 is produced only by microorgansisms.  When found in food it is only because there are microorganisms foudn in the food.  When we are healthy the colon produces it, where it is absorbed.

 B12 contributes to red blood cell formation, growth, fertility, immunity.  It is used in therapeutic does to relieve cancer, aids, osteoporosis, MS, nervous system disorders and allergies.

Signs of Deficiency

Weakness, listlessness, fatigue, diarrhea, depression, indigestion, paleness, numbness, heart palpitations, permicious anemia.  Deficiency of B12 can be masked by the presence of folic acid and B12 analagoues.

Contributing Factors to Deficiency

.Weak Digestion

.Birth Control Pills and antibiotics

.Intoxicants, stress, liver issues

What to know

B12 is stored in the liver in a large quantity…it can take 3-6 years or more before a deficiency condition becomes apparent.  The body uses about 3 mcg/day. 

We have not been able to verify the presence of B12 in any foods outside of the animal food category.  Because the source of B12 is microorganisms, it’s thought that our sanitary practices eliminate most of the B12 from its traditionally derived sources.  Some possible food sources are fermented foods such as tempeh, sauerkraut and miso.  Modern tempeh is often innoculated with B12, and if you make your own sauerkraut that will be a good source.  Also seaweeds and algae are thought to be a good source, particularly nori, however, there is some speculation that nori also contains B12 analogues wich block the uptake of true B12.  Probably 2o% of the N12 in nori is utilized.  Nutritional Yeast is a source of B12, but can contribute to Candida.  Probiotics are also thought to  be a source.

All B12 supplements are non-synthetic and not from animal sources, so this would be the one vitamin supplement we would suggest for the aspiring vegan.  Take one 50 mcg supplement one per week, supported by the foods which would support it’s assimilation (unpastuerized miso, sauerkraut, pickles and sprouts).  Do not take a multivitamin form as they may form B12 analogues which would block the uptake of B12 is the system.

“Vegetarians always ask about getting enough protein.  But I don’t know any nutrition expert that can plan a diet of natural (emphasis added) foods resulting in a protein deficiency, so long as you are not deficient in calories.  You need only 6% of total calories in protein….and it’s practically impossible to get below 9% in ordinary diets.”  Nathan Pritikin as quoted on page 185 Diet for a New America

Suggested food ratios for Integrative Nutrition:

35-60% whole grains (meaning unprocessed)

20-25% veggies and seaweed

5-15% legumes

5-15% Fruits, nuts and seeds

PROTEIN

The word protein means “primary substance” - all tissues of the body are built and repaired with protein:  antibodies, normones, hemoglobin and enzymes all are built on protein.

 One of our greatest obstacles here is overcoming the mental conditioning that’s been created by misinformation.  This blog is designed to be practical, not political, so we won’t address all facets of the misinformation issue, but one facet is important and relavant to anyone seeking to transition to a vegetarian or vegan diet.

In the 1940’s a series of studies were done on rats in order to explore the necessary amino acid profile for optimum huma nutrition.  It was discovered that rats, when fed the amino acid profile found in eggs, flourished.   Now, far be it for me to ask why anyone would think that a rats nutrition needs would be more similar to a humans than, say a gorillas (fruitarians), but in any event from that point forward the egg was held up as the perfecto protein standard as far as amino acid profiles go.  And this was widely accepted. 

 In the 70’s Frances Moore Lappe wrote the remarkable book “Diet for a Small Planet” in which she set out to establish that the protein profile of that perfect egg could be met by a vegatarian diet.  And then she put forth a number of vegetarian food combinations, used in traditional cultures, which created that perfect eggs amino profile.

It’s been discovered since that time that this complete amino acid profile is not necessary.  Food combining is not necessary.  The body forms a pool of amino acids from which it can draw, if need been to create a particular amino acid profile.

We have discovered that there are only 8 essential amino acids and students have told me since that the number has dropped to only six.  I have not yet verified this.  Unrefined foods contain all 20.   A key work again being unrefined.

CRAVING IS NOT A SIGN OF DEFICIENCY

One of the difficulties of the path of vegetarianism and veganism is that it is very difficult to tell when one is deficient.  Although I believe that we are as likely to be deficient on a meat based diet, we just may not be as conscious of it.

True signs of Protein deficiency:  body tissues begin to deteriorate (hemmorhoids, weak muscles, hair loss, slow wound healing, immune system challenges and inability to concentrate.

WHY DO WE CRAVE MEAT THEN?

Because of the similarities to our own cellular structure, meat is easy to assimilate.  You could say that we are craving the hit of receiving the whole matrix at once.  Think about cake…if you were craving cake would a bowl of flour, oil and sugar satisfy you?  Umm…not quite the same.  So what can we do?  This is where Ms. Lappes information can be helpful.  By building the amino acid profile we ensure ourselves of the “hit”.  To make it easier we can just make a one dish grain and legume combo (2 parts grain to one part legume prepared with seaweed and miso).  For creative ideas on this see the recipe blog.

Another reason we crave meat is that absolutely no substance is so effective at putting a complete halt to your spiritual evolution.  And while we may on one level really want to evolve, the transformation itself can be painful and difficult as dimensions of our life sphere (family, friends, jobs) stay the same and we change.  Eating meat (or any kind of tamasic junk food for that matter) slows down this process.

In addition, we are shifting to a subtler energetic form of “nurture”.  When needing comfort, we tend to shift towards that which made us feel comforted as children, and our earliest foods would have supplied that complete nutritional hit (mother’s milk gave us all we needed).

Also, quite deep in the realm of energetic and alternative healing is the understanding of cellular consciousness.  In relationship to our food, all food as it is assimilated is assimilated at the level of cellular consciousness.  Some of the subtler impacts of the transition, such as release of fear or anger occur at this level.  Craving also energes as the detoxification occurs at this level.  I mention it separately from a biochemical detox because it is experienced at a more subtle level and what triggers it may be more subtle.  So for example, a reliquishment of a relationship (romantic or business) that involves heirarchy and power can trigger a craving for meat or dairy years after the substances have been given up.  Why?  Because ingesting those energies supports that form of relationship. This is true karmically and manifests in the subtle body energetically, but that is another subject entirely…just know that a craving doesn’t necessarily mean you need meat.

TRUE SIGNS OF A PROTEIN DEFICIENCY

A true protein deficiency shows up as a deterioration of body tissues…there is a quality of wasting, muscles may be weak, hair loss may be sustained over time, and most notably slow wound healing.  The immune system will be compromised.

 For a craving which does not meet the criterion of a true deficency, the solution is to work with the whole amino acid profile…the ideal being to prepare what is called Kitcharee, a single pot dish with 2 parts grain to one part legume.  Choose a grain and legume that have similar cook times.  By cooking the two together in a single pot, many of the digestive problems that ensue with eating grain and bean together are avoided.   For more examples of Kitcharee see the recipe sectionl.

Wild Card

The wild card in all this is assimilation.  Let’s face it, there are lots of overweight, undernourished carnivores in america.  Lack of nutrition is unlikely to be just about vegetarianism.

To facilitiate assimilation: 

.  Take a formal meal time

.   Eat early in the day and moderately

.   Chew your food very well, 100 times for solids, 35 for liquids.

.   Clean your colon

.  Eat whole foods, meaning as close to their natural form as  

   possible.  Avoid refined foods

.  Cook with sea vegetables

.  Take care of your liver

A FEW WORDS ABOUT TOFU and TVP

Many new vegetarians load up on tofu as a safety net because of their fears about protein deficiency.  This is unwise for several reason.

Most significant is that soybeans are among the most prevalent of the genetically modified foods, and additionally tofu is extremely processed. Soy is hard on the digestion and can give one the illusion that they don’t feel good on a vegetarian diet.

Meat substitutes generally, because of their processed natures have less assimilable nutrients and they tax the liver.

They can make great treats for occasional use, but should not be relied on as a significant source of protein.

WHAT DO I EAT THEN?

Tempeh, which should be boiled or soaked prior to sauteeing or baking, is the preferred source of “prepared protein” and can be creatively substituted for meat in many dishes.  It also is often a source of necessary B12.

Legumes are the best source of protein for the vegan.  Lower in saturated fats and easier to digest than nuts, they are also a whole food.  During intial stages of the transition, it is best to use a smaller legume while the digestive system adjusts.