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So Your Child Wants to Go Vegan…

By Marie Oser, Managing Editor
October 18, 2014
File under: Healthy Eating, Vegan

The protein myth is a public relations gimmick perpetrated by the Dairy Council and various Meat and Beef Council organizations, which are actually PR machines for the animal agriculture industry and not government agencies. They are also the source of the incorrect assumption that vegan diets are somehow lacking, and if you don’t drink milk[1] you will weaken your bones[2].

Consumers tend to rely on the last segment they saw on Cable News or the Today show for nutrition information. Viewers, generally overwhelmed with maintaining their day-to-day modern lifestyle are inundated with contradictory information pumped through the media.

Consequently, when a child or teen declares that they will not eat animal products, parents resort to much wringing of hands and gnashing of teeth.

A balanced plant based diet with sufficient calories is more than adequate to maintain optimal health[3]. Americans consume two to three times the amount of protein necessary, which has a negative impact on their health.

If your child wants to be vegan, rejoice! The general state of health among children and adolescents consuming the standard American diet (SAD) is deplorable. One child in three is overweight and of those born in 2000, one in three will develop diabetes at some point in their lifetime. One child in five has a cholesterol level deemed abnormal before they graduate from high school.

A vegan diet can protect against the broad range of disease associated with consuming animal products. According T. Colin Campbell, Ph.D professor emeritus of nutritional sciences at Cornell University and co-author of “The China Study,” the vegan diet can prevent and even reverse 70 to 80 percent of existing, symptomatic disease.[4]

A healthy one-to-three-year-old child needs about a half gram of protein (.55) per pound of body weight a day. That means the average 29-pound toddler would need 16 grams of protein each day.

Similarly the RDA for a typical four to six-year-old is .5 grams of protein per pound of body weight.  Older children seven to fourteen years of age need .45 grams per pound of body weight and fifteen to eighteen year olds need .4 grams per pound of body weight.

The RDA for girls over 15 and boys over 18 is .36 grams of protein per pound of body weight, the same as for adults.

It is easy to calculate:  .36 X 75 lbs = 27 grams per day.

Not to worry! Protein is found in all plant foods, including vegetables, grains, legumes (such as beans and lentils), soy foods, nuts and seeds. The good news? Plant foods are cholesterol-free and do not contain the unhealthy levels of fat and saturated fat found in animal products.

Plant foods are also cruelty-free and devoid of the ‘ICK’ factor associated with consuming body parts, if one is thinking about where those BBQ Ribs came from.

High Sources of Protein from Plant Foods
Lentils, 18 grams of protein per cup ~
Chickpeas, 12 grams per cup ~
Tempeh, 41 grams per cup ~
Black beans, 15 grams per cup ~
Soybeans, 29 grams per cup~
Garbanzo beans, 16 grams per cup~
Tofu, 11 grams per 4 ounces ~
Quinoa, 9 grams per cup~
Brown Rice, 5 grams per cup~
2 slices of whole grain bread, 2 grams~
Sunflower seeds, 6 g in just 1/4 cup~
Almonds, 8 grams per 1/4 cup~
Cashews, 5 grams per 1/4 cup~

Marie Oser is a best-selling author, writer/producer and host of VegTV. Follow Marie on Twitter

[1] Massey LK. Dietary animal and plant protein and human bone health: a whole foods approach. J Nutr. 2003 Mar;133(3):862S-865S.

[2] Benjamin J. Abelow, Theodore R. Holford and Karl L. Insogna. Cross-cultural association between dietary animal protein and hip fracture: A hypothesis. Calcif Tissue Int. 1992 Jan;50(1):14-8.

[3] Position of the American Dietetic Association: Vegetarian Diets 
Journal of the American Dietetic Association – July 2009; 109;(7) 1266-1282

[4] Would We Be Healthier With a Vegan Diet? The Wall Street Journal, Sept 18, 2012

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Eat Soynuts To Reverse The Metabolic Syndrome

By Marie Oser, Managing Editor
October 13, 2014
File under: Dairy Free, Dessert, Diabetes, Healthy Eating, Vegan

Metabolic (met-ah-BOL-ik) syndrome refers to a group of risk factors that raises the risk for heart disease, diabetes and stroke. The metabolic syndrome is a condition characterized by obesity, high triglyceride levels, hypertension, low HDL cholesterol level and high fasting blood sugar.

The risk for cardiovascular heart disease (CVD), diabetes and stroke will increase with the number of metabolic risk factors a person may have. It is generally accepted that a person with metabolic syndrome is twice as likely to develop CVD and five times as likely to develop diabetes as someone who does not have the metabolic syndrome.

The metabolic syndrome is well-recognized precursor to diabetes and a study published in The American Journal of Clinical Nutrition[1] was conducted with postmenopausal women with metabolic syndrome broken into three groups. …read more of Eat Soynuts To Reverse The Metabolic Syndrome here

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Eat Beans to Live Longer

By Michael Greger M.D.
October 3, 2014
File under: Healthy Eating, Legumes, Vegan

Beans, beans, they’re good for your heart; the more you eat, the…longer you live?

Legumes may be the most important predictor of survival in older people from around the globe. Researchers from different institutions looked at five different cohorts in Japan, Sweden, Greece, and Australia. Of all the food factors they looked at, only one was associated with a longer lifespan across the board: legume intake.

Whether it was the Japanese eating their soy, the Swedes eating their brown beans and peas, or those in the Mediterranean eating lentils, chickpeas, and white beans, legume intake was associated with an increased lifespan.

In fact, it was the only result that was plausible, consistent, and statistically significant from the data across all the populations combined. We’re talking an 8 percent reduction in risk of death for every 20-gram increase in daily legume intake. That’s just two tablespoons worth! …read more of Eat Beans to Live Longer here

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Vegan Teen Promotes Compassion

By Jaden Elkins
September 16, 2014
File under: Entertainment, Healthy Eating, Vegan

"Animals are our friends"

I have been vegetarian all my life and vegan for the last seven years. In fact, my entire family, my mom and dad and my two brothers and sister are all vegan, too.

I love animals and it makes me very sad when I think about what happens to them when they are used for food, so I do what I can to help make change happen more quickly.  I am @TheRealVeganKid on Twitter, where I post often and hope to inspire other kids.

Most people don’t know how many fish are killed to produce one six-ounce salmon fillet. …read more of Vegan Teen Promotes Compassion here

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Your Daily Bread

By Sherry Brooks
September 5, 2014
File under: Financial Advice, Saving Money


You believe you make a decent annual salary.  So, when tempted to make a purchase you think, “I can afford this.  Compared to the money I make a month, this costs almost nothing.”

Yet, each month when the whopping credit card statements arrive, you are deeper underwater on your payments and other bills. What’s going on?

Is it time for a budget? What if you don’t like budgeting? How about a micro budget?

What’s that, you say? Micro budgeting is a concept that thinks about money in daily increments. If you think in terms of daily available cash, you might cease overspending. This concept is less daunting because you understand the value of a potential purchase as it relates to your present situation, goals and long-term financial security. …read more of Your Daily Bread here

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An alternative approach to health, wellness and disease prevention. Marie Oser and her team of bloggers bring you creative natural solutions to issues affecting our health and wellbeing.

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