Do we get enough Calcium?

We get asked often, "Do you get enough Calcium?", "Do Vegans have enough Calcium?" and many questions like these.... 


A friend of mine shared the facts, I wholeheartedly agree and wanted to share the FACTS with you all.  Calcium seems to be a concern for many and a question I get often when I say that my family does not consume any dairy. So let's talk the facts.

Here is a list of calcium milligrams comparing these foods in 3 1/2 ounce edible portions. The seaweeds would be dried samples.
Hijiki - 1,400
Wakame - 1,300
Kelp - 1,099
Kombu -  800
Wheat/Barley Grass - 514
Nori - 260
Almonds - 233
Amaranth Grain - 222
Parsley - 203
Sunflower seeds - 174
Watercress - 151
Garbanzo Beans - 150
Quinoa - 141
Black beans - 135
Pinto Beans - 135
Kale - 134
Spirulina - 131
YOGURT - 121
MILK (yes Milk) - 119

So I clearly don't see the need to consume yogurt or milk when my family has daily black beans, kale, quinoa, wheat grass, nori and parsley. We have many others on this list from time to time.

Calcium Inhibitors:

1- coffee & soft drinks
2- excess protein (especially meat)
3- refined sugar or too much sweet flavored food
4- alcohol, marijuana, cigarettes
5- too little or too much exercise
6- excess salt

It's well documented that vegans have stronger bones & fewer calcium deficiencies in general. Here are a few reasons that meat blocks calcium absorption:

-The digestion of meat results in acids which must be neutralized by calcium & other alkaline minerals.
- Flesh proteins increase phosphorus/calcium ratio (Americans are 4 times greater than desirable ratio). Phosphorus is essential but too much depletes calcium.
- Sulphur (concentrated in meats) limits calcium absorption.
- Meat is rich in saturated fats, which combine with calcium to form a soap-like compound that is eliminated by the body.

Vegan Protein Bar

  INGREDIENTS

DRY:
3  cups Organic Oats
1  cup Organic Shredded Coconut
1/2  cup Organic Raisins (or date chunks, cranberries, craisins, any dry fruits)
1  cup Vegan Chocolate Chips
1/2  cup almonds, chopped (OPTIONAL or any nuts)
4  tablespoons flax seeds
4  tablespoons chia seeds
3  teaspoons cinnamon
6  scoops of Vegan protein powder (use Sunwarrior protein powder)

WET:
2  Ripe Organic Banana (mashed)
1  cup Organic Maple Syrup (or agave, yacon syrup)
1  cup Organic Coconut Peanut Butter (or any nut butter, i.e. almond, pecan, cashew, etc.)

1  teaspoon Organic Vanilla Extract

     DIRECTIONS

Combine all DRY ingredients in a large bowl. In a smaller bowl, mash ripe banana, and add all wet ingredients.

Pour wet ingredients into dry, and mix well.

Spread mixture into 8x8 or 9x9 baking dish or cookie sheet lined with plastic wrap or waxed paper. Press until flat.

Place dish in freezer for a few hours, or until firm. Remove from dish and carefully cut into 18 bars. For easy grab-and-go snacks, wrap bars individually in plastic wrap.

Store in fridge or freezer for up to a month. These bars soften quickly at room temperature.

Makes 18 protein/granola bars.  ENJOY!!

What is Vegan?

"What is Vegan? Veganism?", "What do you all eat?", "Do you get plenty of protein a day?", "It is expensive, isn't it?", etc..

This is what my whole family have been asked hundreds of times from people we meet, neighbors, friends, parents at school, kids' friends, families...


Are we used to it? Yes, sure. Many are not familiar, do not know, and need educate on Veganism/Vegan.




What is Veganism and Vegan?

Veganism is a type of vegetarian diet that excludes meat, eggs, dairy products and ALL other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products, such as refined white sugar and some wines.   

Vegan refers to either a person who follows this way of eating. Vegan is an herbivore, or plant eater, who lives solely on plant products and excludes all animal flesh, including that of poultry and fish, any product made by an animal such as milk and all other dairy products, eggs, gelatin, and honey.

Vegetarian avoids eating meat, poultry, and fish.  There are several types of vegetarianism.



What do you all eat?

Our vegan diet includes all grains, beans, legumes, vegetables and fruits and the nearly infinite number of foods made by combining them.


Do you get plenty of protein a day?

Yes! Absolutely! What you have heard or told that you wouldn't get enough protein a day as vegetarian or vegan is not true! Average of protein a day recommended by USDA for men is around 56 grams and for women is around 46 grams.

It is very easy for a vegan diet to meet the recommendations for protein, as long as calorie intake is adequate. Great link to see where most of protein we get in our Vegan Diet - http://www.vrg.org/nutrition/protein.htm


It is expensive, isn't it?

HA! No, it's very inexpensive! Seriously! Many of you eat meats and dairy, buys organic meats, organic dairy, many others... We only get oatmeal, almond butter, organic fruits and vegetables, gluten-free pasta, tomato sauce, corn flour to make tortillas, jasmine and brown rice, MANY varies of beans, Japanese and sweet potatoes, and common produce can be relatively inexpensive.
Moreover, simply comparing supermarket prices doesn’t take into account the true costs of animal agriculture, some of which are described in a New York Times article - http://www.nytimes.com/2008/01/27/weekinreview/27bittman.html?_r=1



I highly recommend you to learn and watch Forks Over Knives documentary DVD.