My Beef with Meat...A Review

A Review of My Beef with Meat, the Healthiest Argument for Eating a Plant-Strong Diet 

written by Rip Esselstyn

The plant-based lifestyle (vegan diet) is an increasingly popular diet that has many supporters and many more protesters. Protesters have a laundry list of arguments against a plant-based diet. In this review, I will present many facts to support arguments that favor a plant-based diet especially for its health inducing properties if the diet is followed correctly (I will not support eating French fries and potato chips as a plant-based diet, although it is plant-based). I will use the same presentation format for this review as the book, My Beef with Meat, the Healthiest Argument for Eating a Plant Strong Diet.

Argument #1

Eating a plant-based diet makes you sick and look sickly!

Many plant-based diet protesters will use this argument because some people who have been vegan for several years might get sick often and/or look “sickly.” This is usually due to ignorance about how and what they are supposed to eat. The vegan diet is often tied closely to the “raw food vegan diet,” which is where one would eat all of their food raw or cooked no more than 110˚F. I have learned from Chinese Medicine that eating mostly (if not all) raw food in ones diet can wreak havoc on the digestive system and ultimately making that person susceptible to disease. A plant-based diet, when eaten and prepared correctly, can be the healthiest thing for someone to do. Studies have shown that a plant-based diet not only stops further advancement of coronary heart disease, but it can reverse damage that has previously occurred. 

Argument #2

Vegans don't get enough protein. Plants aren't "complete" proteins

When we breathe air, we don't generally worry about getting enough oxygen, as long as we continue breathing normally, although only 21% of the air we breathe is composed of oxygen. The rest of the air is mostly nitrogen and a few other gases. This is a good analogy for protein. As long as one is eating enough calories each day, that person will get enough protein, even if they are only eating plants. The World Health Organization (WHO) recommends that each person gets (0.8)x(your ideal body weight in kilograms) = daily protein in grams. For a 175lb person, that would be 64 grams of protein per day...easy. On average, twenty-five percent of the calories from plants comes from protein. Green, leafy vegetables have as much as 50%! Even fruit has between 5% and 15% of calories coming from protein. Even a fruititarian could get enough daily protein as long as they were eating the proper amount of calories. The only way to not get 

enough protein in ones diet is to 1) not get enough calories in the first place or 2) eat a high fat, high sugar diet, which doesn't have enough necessary nutrients.

In 1971 a book called Diet for a Small Planet by Frances Moore Lappé started the whole "complete" protein craze, which also led to the "protein combining" myth that plant eaters have to use a complicated method to combine certain plants to gain all of the essential amino acids to create complete proteins. Ten years later, Lappé rescinded the "protein combining" statement in an anniversary edition of her book, but by that point, the damage was done. Complete proteins can be found in foods such as meat, eggs, dairy, fruits, vegetables, whole grains, beans, nuts and seeds. Meat and eggs don't need to be eaten to obtain these essential amino acids just to get enough protein. Protein combining can still be used to get what our bodies need.

Argument #3

You can't get enough Vitamin B12 on a plant-based diet

Vitamin B12 doesn't actually come from animals or plants. B12 is found in the soil that plants grow in and then the animals eat the plants (plus a little dirt) and incorporate that B12 into their systems. Technically, plant eaters can get B12 from eating a little dirt, but most people don't want to do that. The best way for vegans to get B12 is to take a B12 supplement or eat fortified whole-grain cereals, plant-based milks or nutritional yeast. Most humans have a B12 store in their liver that will provide them enough B12 for 3 to 5 years. The recommended daily allowance for B12 is 2.4 micrograms per day. Any plant eater can easily get that at breakfast alone.

Argument #4

Vegans will become iron deficient

Iron deficiency is the most common nutritional deficiency in the world regardless of diet. Studies have been done to compare iron levels in vegetarians, vegans, and meat eaters and the results prove that iron deficiency can happen to anyone. There are two types of iron, heme and non-heme. The heme iron only comes from meat where the animal once had red blood cells. Non-heme iron comes from plants. Heme iron is absorbed at a slightly higher rate than non-heme iron, but adding vitamin C to ones diet can help absorb iron at a 30% faster rate. Foods like dairy and the oxalates in some leafy greens can slow absorption rates. The CDC recommends that a male between the ages of 19 and 50 on a plant-based diet get about 14mg per day of non-heme iron. This is a snap if he is eating beans, spinach, soy and many other plant-based foods. Women need more daily iron than men due to a loss of iron monthly during their menses. It is always good to check with a nutritionist to determine how much iron one needs since excess iron in the body can lead to free radicals and disease. Cooking with an iron skillet will also provide some extra iron to any food, whether it contains iron or not. 

Argument #5

Our bones need calcium and you can't get enough calcium without milk

Calcium does not come from cows! Calcium is a mineral that is found in the soil and absorbed by plants. How do cows get calcium? They eat plants and absorb the calcium too. So why can't humans eat plants and absorb it just the same? We can! The logic should be that the countries with the highest consumption of milk (if milk is really where we get calcium) should have the lowest instance of osteoporosis and other bone diseases. This is not the case, however. Studies have shown that the countries with the highest consumption of milk and dairy products actually have the worst bone density and most bone diseases. This is due to the fact that dairy products and animal proteins are very acidic and leach the calcium from our bones to try to neutralize the acidity with the highly alkaline mineral, calcium. Calcium is found in dark, leafy greens, collards, and baked beans. 

Argument #6

If one is craving meat, they must need meat

Humans tend to crave things whether or not we need them. Addicts crave their drug of choice, but no doctor will tell the addict to keep taking drugs because their craving must mean they need it. The same goes for meat, dairy and eggs. People eating the standard american diet (ironically the acronym is SAD) will undoubtedly get cravings for meat for a short time after they first give it up. The good news is, these cravings go away very soon.

Argument #7

Eating a Plant-based diet is so hard to follow

Eating a plant-based diet is actually very easy once you know which foods are nutrient packed super foods and have a few recipes to follow. Recipes are very easy to find, just Google, "vegan recipes" or something specific like, "vegan carrot cake" and you'll have a long list of things to choose from. There are a significant amount of great vegan cookbooks as well for around $15 each. Shopping for vegan food is a snap. All grocery stores carry plenty of plants in the produce section. Making a shopping list before you get to the store is great and it should include five sections: whole grains, vegetables, fruits, legumes, spices. Once you get to the store, head straight for the produce section to find most of your staple items. Avoid specialty products since they usually contain large amounts of sugar, sodium, and processed ingredients. Buy dry beans and grains in bulk to keep on hand. For quick cooking, buy canned beans and frozen vegetables. Purchase only what you need for the next few days to reduce spoilage. Eating out can be easy for vegans too. Many restaurants now have vegan options and you can always ask your server to talk with the chef about making something vegan specially for you. 

Argument #8

A plant-based diet is more expensive than eating meat

This argument is entirely untrue. There have been a couple of studies that show a plant-based diet as more expensive, but those studies are using a calorie per dollar comparison. Eating a Snickers bar will give you more calories for less money than eating a banana. However, how many doctors or nutritionists will recommend eating a bunch or Snickers bars over a bunch of bananas? Very few doctors, I'm sure. The following are a few inexpensive power house foods to keep in your pantry at all times. Beans, for a long time have been referred to as the "poor man's food." I think beans are the "smart man's food." Beans are nutrient packed super foods for a very inexpensive price. Oats are cheap and packed with fiber and complex carbohydrates. Bananas are one of the greatest snack foods and they are cheap and packed with potassium and fiber. Potatoes are filling, plus they are packed with vitamins and potassium, not to mention they hardly cost a thing. Brown rice is great source of complex carbohydrates to keep your stomach full as well as your wallet. 

Argument #9

Everything in moderation is healthy

Not everything is good in moderation. You would be hard pressed to find a doctor that would recommend a moderate amount of cocaine or heroin. When eating meat, eggs and dairy have been shown to increase bad cholesterol, decrease good cholesterol, and increase vascular inflammation increasing ones risk of heart disease, eating these foods in moderation won't be beneficial either.

There are even more benefits to a plant-based diet that skeptics can't argue with. A plant-based diet is more eco-friendly than a diet high in meat, eggs and dairy. All the animals raised for human consumption require more space, energy and water than plants. Large factory farms that raise animals for widespread human consumption require millions of gallons of fossil fuels to transport the animals and products to stores and eventually the dinner table. If all the meats are averaged, it takes about 25 calories of fossil fuels to produce one calorie of animal protein in the US. On the contrary, it takes about 2.2 calories of fossil fuels to produce one calorie of plant protein.

Eating a plant based diet can help a person steer clear of unhealthy contaminants such as pesticides, heavy metals and antibiotics. Other toxic chemicals found in meat, eggs and dairy look like they came out of a meth lab: arsenic, lead, ammonia, copper, penicillin, nitrites and ivermectin. The FDA estimates that meat contains between 500 and 600 unnatural chemicals that they cannot even begin to track because of how vast 

the pollution is. 

It has been proven that the microscopic "bugs" that live in our gut are very beneficial to our bodies and digestion. Unfortunately for meat eaters, the carnitine that comes from meat is consumed by the "bugs" at which point they belch out a gas called trimethylamine (TMA). Then, the TMA is transported to the liver and changed into a chemical called trimethylamine n-oxide (TMAO). A recent study by the Cleveland Clinic revealed that high levels of TMAO can be a stronger indicator or heart disease than hypertension, smoking and high cholesterol. TMAO changes how cholesterol is managed and makes it easier for cholesterol to attach to the vasculature as well as makes it more difficult for the liver and intestines to rid the body of unnecessary cholesterol. Plant eaters actually have different "gut bugs" and those "bugs" don't produce TMA even if a vegetarian or vegan eats a steak. It takes time for the "gut bugs" to change and develop into TMA producing microbes. 

Ultimately, a plant-based diet with all the proper nutrients is the best defense we have against preventing and possibly reversing heart disease, stroke and cancer. Eating plants prevents inflammation in the body and vasculature, decreases bad cholesterol, increases good cholesterol, helps rid the body of harmful free radicals and keeps the body's mechanisms working in perfect harmony.

References:

Esselstyn, Rip. My Beef with Meat, the Healthiest Argument for Eating a Plant-Strong 

Diet. New York: Grand Central Life & Style, 2013.

Freedman, Rory, and Kim Barnouin. Skinny Bitch. Pennsylvania: Running Press Book 

Publishers, 2005.

Lear, Jane. "Jane Says: Stop Trying to Eat More Protein." 

http://www.takepart.com/article/2013/05/22/stop-trying-eat-more-protein? cmpid=foodinc-fb. 22 May 2013.

Artichoke and Bell Pepper Risotto

This recipe is super delicious! It was easy to make and very satisfying. I recommend keeping it in your arsenal for quick and yummy vegan dinners.

Prep Time: 15 minutes
Total Time: 30 minutes

Servings: 6-8

5-6 cups vegetable broth, divided
2 jars quartered, marinated artichoke hearts, drained
3 shallots, finely chopped
1 Tbsp. olive oil
1 1/2 cups uncooked Arborio rice
1 1/2 cups dry white wine such as Chardonnay
1 lemon, zested
1 red bell pepper, chopped
1/2 cup frozen peas
2 oz. vegan cream cheese, softened
Snipped fresh chives (optional)

Heat broth in a saucepan over medium-high heat until simmering. Reduce heat to medium-low. Meanwhile, place artichokes in a skillet and saute over medium-high heat for 4-5 minutes or until light golden brown. Remove from skillet.

Add oil, shallots and rice to skillet; cook and stir 1-2 minutes or until shallots are tender and rice is shiny and translucent. Add wine; cook 1-2 minutes or until wine completely evaporates stirring frequently. Carefully add one cup of the broth to the skillet; cover and cook 2-3 minutes until liquid is absorbed, stirring occasionally. Repeat with remaining broth in 1 cup increments cooking 2-3 minutes after each addition until all the broth is absorbed. Remove from heat.

Add artichokes, red bell pepper, lemon zest, peas, and vegan cream cheese to skillet and stir completely. Garnish with fresh snipped chives if desired.

This recipe was veganized from its original version in a published Pampered Chef recipe book.

Vegan Cornbread Pot Pie

[Update: 4/8/14] I used a boxed cornbread from Trader Joe's and it was much better than the original! Now, this is a very good recipe and easy to make since it's in the crock pot.

The pot pie part of this recipe is delicious. The cornbread topping is a little less desirable and doesn't taste like any cornbread I've ever had. I will give this recipe another shot with a different cornbread topping and I'll update the recipe when I find something better. Don't hesitate to give this dish a try since the pot pie is excellent and it was easy to make.

Pot Pie
3 tablespoons olive oil, divided
1 small onion, chopped
1 carrot, chopped
1 (4-ounce) can green chilies, chopped and drained
3 cups cooked beans (your choice but I like black or pinto), or 2 cans drained
1 cup corn kernels, frozen works well
1 bell pepper, seeded and chopped
2 garlic cloves, minced
3/4 cup vegetable stock (you can use water in a pinch)
1 tablespoon tamari or soy sauce (the secret ingredient)
1 tablespoon fresh cilantro
salt, to taste
pepper, to taste

Cornbread Topping
I used the boxed cornbread from Trader Joe's...it was excellent!

1. Heat 1 tablespoon of the oil in a skillet over medium heat. Add the onion and carrot; cook until soft (about 5 minutes).

2. Lightly oil a 3 to 4 quart slow cooker and transfer the carrot/onion mixture. Add the green chilies, beans, corn, bell pepper, and garlic. Stir in the stock, tamari, cilantro, salt, and pepper; cover and cook on low for about 5 hours.

3. About an hour before you are ready to serve, make the topping. In a bowl, combine the cornmeal, baking powder, baking soda, and 1/2 teaspoon of salt; thoroughly combine. Add the milk and remaining 2 tablespoons of oil; stir to blend. Either roll out the dough on a lightly floured surface to about a 1/4 inch and carefully place it on top of the vegetables or, for a more rustic look, just spoon it on top and spread it.

4. Turn the heat setting to high, cover it up, and cook until the topping is cooked through (about 1 hour). Try to serve within 10 to 15 minutes after the crust is finished cooking.

Source of recipe: Inspired from the cookbook "Fresh from the Vegetarian Slow Cooker"

Recipe found at VegWeb.com

Vegan Carrot Cake with Cream "Cheese" Frosting

I feel like I've been posting a lot of sweet recipes lately, but it is birthday season in my world, so that's probably why. This carrot cake is made from an original recipe that is easily vegan-ized. It is so moist and tasty that even non-vegans had no idea that they weren't eating animal products. If you put enough sugar on anything, it'll probably taste good and this recipe isn't stingy with the sugar :)

Total Time: 2 hours (including cooling)
Servings: 8-12

Cake:
2 cups all purpose flour
2 tsp. baking soda
2 tsp. baking powder
1/2 tsp. salt
3 tsp. ground cinnamon
1/2 tsp. nutmeg
Egg Replacer equivalent to 4 eggs
1 1/4 cups oil
1 cup granulated white sugar
1 cup packed brown sugar
2 tsp. vanilla
3 cups grated carrots (it's easiest to use a food processor, a blender can do it little by little, or hand grating is possible as well)
1 cup nuts (pecans or walnuts) optional
1 cup crushed pineapple (optional)

Frosting:
8 ounces vegan cream cheese, softened
1/2 cup vegan butter, softened (I use Earth Balance)
2 cups confectioners' sugar (this is "powdered sugar" for those of you that, like me, had no idea what confectioners' sugar is)
1 teaspoon vanilla extract 

Instructions:
Preheat oven to 325°F. Prepare two 9” pans or one 12” cake pan or one 9”x 13” sheet pan by lining with parchment or wax paper.

Mix together in a bowl flour, baking soda, baking powder, salt, cinnamon and nutmeg.

In a bigger bowl, whisk together "eggs", oil, sugars, and vanilla for about minute or so.

A little at a time, add the dry ingredients to the wet mixture and mix with an electric mixer.

Add the grated carrots. Then add nuts and pineapple if desired.

Pour batter in prepared cake pans and bake for approx. 45 to 50 minutes. Test for doneness by inserting a skewer, it should be dry when taken out. Let cool completely before frosting.

To make the cream cheese frosting: in a bowl beat together cream cheese and butter until creamy. Add confectioners' sugar and beat for a minute. Add vanilla. Scrape down the sides of the bowl and beat for another minute.

This recipe was adapted from CHOW.

Vegan slips and falls

If you are vegan (especially if you're a new vegan), you may find yourself from time to time slipping up with your vegan diet/lifestyle or even falling off the wagon altogether. I spent about a year eating cheese and eggs because I thought it would make my relationship easier with my omnivore boyfriend. What I found during that year, is that I didn't feel very well when I ate eggs or dairy, dairy especially.

I guess there is a new trend now for "naming and shaming" ex-vegans. I remember seeing/reading this when Natalie Portman reverted to vegetarianism (she didn't go all the way, folks) during her first pregnancy. As a vegan, I have no desire to force veganism on anyone else. Becoming vegan is an incredibly personal choice and no one can make that choice but you. I am, however fine with answering questions about being vegan or assisting someone who wants to add more plants and reduce the meat in their diet. I am in NO WAY okay with shaming people who have the occasional slip up or even decide to leave the vegan lifestyle. Each person needs to listen to their body and being vegan gives us a finely tuned station to listen to. If you're craving cheese or even meat and you decide to act on that craving, don't feel guilty, don't let others shame you. Do what you need to do and take note of how you feel afterward. Many people can't sustain the vegan lifestyle forever if they're not eating exactly what their body requires. Just like eating a diet of purely fast and processed food, the body will eventually give up, usually via heart attacks. Veganism isn't any different if the proper nutrients aren't being given to the body.

So remember, don't feel guilty, don't feel ashamed, just do what's best for you and be happy about the significant impact you're making on your body, the animals, and the environment by being vegan...most of the time ;-)

Vegan Chocolate Cupcakes

These cupcakes turned out so well that even non-vegans LOVED them (and ate most of them).

This recipe came from OhSheGlows.com

Servings: 12 cupcakes

Cupcakes:

Ingredients:

• 1 cup non-dairy milk (I used plain almond milk)
• 1 tbsp apple cider vinegar (or distilled white)
• 1 cup sugar
• 1/3 cup extra virgin olive oil 
• 1 tbsp pure vanilla extract
• 1 cup whole wheat pastry flour
• 1/2 cup all-purpose flour
• 1/3 cup cocoa powder, sifted 
• 1 tsp baking soda
• 1/4-1/2 tsp cinnamon (I think this totally makes the recipe unique)
• 3/4 tsp kosher salt
• Cinnamon Spiced ‘Buttercream’ Frosting (see below)

Directions:

1. Preheat oven to 350F and line a cupcake pan with cupcake liners.

2. With an electric mixer, beat together the following ingredients in a large bowl (non-dairy milk, apple cider vinegar, sugar, oil, vanilla) for a minute or two.

3. Now sift the dry ingredients (flours, cocoa powder, baking soda, and salt) into the wet. Mix well, until all clumps are gone.

4. Spoon the batter into prepared cupcake pan, about two thirds full for each cupcake. Bake for about 24-26 minutes at 350F, or until the cupcake slowly springs back when pressed with a finger. Transfer to a cooling rack and allow to cool completely before frosting.

Frosting:

Ingredients:

• 3 cups organic icing sugar (confectioners)
• 1/4 cup vegan butter (I use Earth Balance)
• 1 tsp ground cinnamon (or more to taste)
• 1 tsp pure vanilla extract
• 2-4 tbsp non-dairy milk, as needed to achieve desired consistency
• Pinch of kosher salt, optional

Directions:

1. With an electric mixer, whisk the Earth Balance and vanilla until smooth and soft. Add in 2 tbsp of non-dairy milk and mix again.

2. Gradually, add in the icing sugar slowly, adding more milk if necessary. Mix for several minutes until it is light and fluffy. Add in your desired amount of cinnamon and salt to taste. I use a stand mixer and let it mix for about 5 minutes or so. Makes about 1 & 1/4 cup of frosting.

Early Acupuncture

This made me laugh and I decided to share :)

Have a pokey day!

Sesame Ginger Tofu (Whole Foods Recipe)

Total Time: 30 minutes
Servings: 2

14 oz. extra firm tofu
1/3 cup honey
3 Tbsp tamari (or soy sauce)
3 Tbsp finely chopped ginger
2 Tbsp sesame oil
2 Tbsp rice vinegar
2 cloves finely chopped garlic
1 tsp red pepper flakes
1/4 cup cornstarch or flour
1 Tbsp canola/vegetable/olive oil
1/4 cup sesame seeds
6 green onions, diced

Wrap the tofu in paper towels and place between two cutting boards for about 20 minutes to drain the water.

Put honey, tamari, ginger, sesame oil, vinegar, garlic, and pepper flakes into a small saucepan. Bring to a simmer and keep warm.

Dry drained tofu with paper towels and cut into strips. Dust very lightly on all sides with cornstarch or flour. Fry tofu in a deep skillet with oil until a golden brown on each side. Toss fried tofu with sauce and serve with diced green onions and sesame seeds.

Serve with your favorite side dish like kale salad.

Acupuncture and Relaxation

I was recently talking to someone that said he had some leg pain a few months ago and got two sessions of acupuncture to help with his pain problem. He told me that the acupuncture didn't "cure" his leg pain and he stopped trying. He also said that even though the acupuncture didn't help his pain, he loved how relaxed he felt during and after treatment.

My first reaction was to explain that acupuncture usually takes some time to see significant results and that his acupuncturist should have explained that to him. A treatment plan should always be discussed between the acupuncturist and the patient.

Then, my next reaction was more like, "Yeah, acupuncture is relaxing and should make you feel great!" In our go-go-go, fast paced world, a little relaxation is much needed. If you're thinking that you don't have any ailments that need to be fixed by acupuncture, it can still help you A LOT! Taking 20-30 minutes once a week or more to lay down and relax can help your life in more ways than you think. Relaxing calms your mind and allows for better brain function later. Relaxing can help rejuvenate your muscles for better activity performance (especially those pesky neck and shoulder muscles that get so tight at work and in the car). Relaxing can help improve digestion. That's right, our gut and our brains have been proven to be inexplicably linked, so relaxing the mind and relaxing the muscles will help relax the GI tract and improve digestion. Relaxation can help improve your mood especially if you're feeling stressed and irritable.

Taking a short time out of each week to get acupuncture can significantly improve many areas of your life, in turn, improving your life.

~Get poked!

Garbanzo Pasta Soup

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Servings: 4

3 (14.5 oz) cans vegetable broth

1 cup small pasta shells (uncooked)

1 Tbsp oil (olive, coconut, vegetable, canola)

1 onion, diced

3 garlic cloves, minced

1 (15 oz) can garbanzo beans, drained and rinsed

1 (28 oz) can tomatoes (diced, whole peeled), juice reserved

1 tsp dried basil

1 tsp dried thyme

salt and pepper to taste

Bring vegetable broth to a boil in a large pot. Add pasta shells and cook for 8-10 minutes.

Meanwhile, heat oil in a saute pan over medium heat. Add onions and garlic and saute until onions are translucent. Stir onions, garlic, garbanzo beans, tomatoes and seasoning into pot with pasta. Cook until heated through.

Serve with a side of garlic bread.

Recipe slightly modified from the original found on allrecipes.

Note: I often double this recipe to have plenty of leftovers. Leftovers can be frozen for a quick meal in the future.

Roasted Zucchini and Tomato Pasta

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Serves 6-8

2 1/2 pounds zucchini cut into bite sized chunks
1 1/2 pounds tomatoes cut into bite sized chunks
3 or more cloves of garlic, finely chopped
1 onion, diced
Olive oil
Sea salt to taste
Ground black pepper to taste
Red pepper flakes to taste
1 lb. pasta of your choice
Vegan cheese or vegan Parmesan cheese (optional)

Preheat oven to 450 degrees. In a 9x13 baking dish or cake pan, drizzle some olive oil on the bottom to lightly coat the pan. Add all ingredients except the pasta to the pan and drizzle more olive oil on top. Roast in the oven for 20-25 minutes.

Meanwhile, cook pasta according to package directions. Drain pasta and retain 1/2 cup of cooking water to mix with the roasted vegetables.

Once the roasted vegetables are done, add 1/2 cup of cooking water to the veggies and stir. In a large mixing bowl, toss pasta with vegetables and serve. Top with vegan Parmesan or vegan cheese of your choice. It is very tasty without a "cheese" topping as well.

Enjoy!

How Can Acupuncture Treat Gynecological and Fertility Issues

Acupuncture and Traditional Chinese Medicine (TCM) has outstanding results when it comes to treating gynecological issues and infertility.

In TCM we say that the signs and symptoms manifest as infertility or gyno issues, but there can be many causes to the same issue. Let's consider menstrual cramps: they can be caused by blood deficiency, blood stasis, cold coagulation, Qi stagnation, or any combination. In TCM we do a thorough analysis of the individual to pinpoint what the "root" cause is so we can treat the underlying condition. Most women who have suffered from menstrual cramps will resort to taking some kind of over the counter or prescription medication to ease the pain and get through the day, but the pain tends to come back month after month. TCM will work to treat the "root" of the problems and as balance is restored the symptoms or "branch" will disappear. This approach is taken with all gynecological problems: irregular periods, painful periods, scanty or no period, heavy periods, cysts, fibroids, endometriosis, pelvic inflammatory disease, menopause and it's related symptoms, and many more.

Infertility can also be successfully treated with TCM and acupuncture. It can aide Western modalities such as in-vitro fertilization, but it can also help couples get pregnant (and stay pregnant) who are choosing to use natural methods. 

One of my first patients after becoming an intern in my school's clinic was having difficulty getting and staying pregnant. She and her partner had been trying to conceive for one year with the last two months getting pregnant, but ending in miscarriage very early on. Of course, most people understand both the physical and emotional toll miscarriage has on the expectant parents. It turns out that my patient had gotten pregnant just a few days before coming to see me in the clinic. She didn't know that she was pregnant at the time, but we determined that she had Kidney Yang deficiency causing cold in the uterus. Our bodies are meant to have a balance between Yin and Yang, when one is deficient (Yang in this case) it causes things to work improperly. Our Kidney energy is imperative when it comes to procreation because it houses our essence, or DNA if you will. My patient had a palpable cold feeling on her lower abdomen that she also described as a cold sensation deep in her interior. Now, we can all agree that a fetus wouldn't want to stay for nine months in a cold "palace." So this was the problem she was having for retaining the pregnancy. We worked hard to keep her "child palace" aka uterus warm and she is well on her way to having a healthy baby soon.

Acupuncture and TCM can also help if the infertility problem lies more with the male partner than the female partner. The treatment usually consists more of working on the essence of the man, which often means there is a deficiency with the sperm. Working to tonify the Kidney energy is also vital when helping the male partner improve his ability to be fertile. 

It is often beneficial for couples that are trying to conceive, if both partners receive regular acupuncture and herbal treatments. 

Vegan Scramble

Honestly, a vegan scramble can be made with any ingredients that suit your fancy. You can serve it in a bowl, pita pocket, tortilla, or anything you can come up with.

Servings: 6-8
Total Time: 45 minutes

4 russet potatoes, chopped into small chunks for faster cooking
1-2 Tbsp coconut oil (or vegetable oil)
1 bell pepper, chopped
1 onion, chopped
4 cloves of garlic, pressed
1 zucchini, chopped
1 squash, chopped
Couple handfuls of spinach leaves
1 Tsp tumeric
1 Tsp ground cumin
Red pepper flakes to taste

In a large frying pan or wok, heat 1 Tbsp of oil over medium-high heat. Add potatoes and cook for several minutes. Add other ingredients to the wok and stir fry together until all the ingredients are cooked well. Serve in a pita pocket or in a tortilla as a burrito.

You can top it with vegan cheese and avocado. Often times I add soy chorizo or tofu to give it some "meaty"-ness.

Animal Product Herbal Medicine

Being vegan in acupuncture and Chinese Medicine school is not the easiest thing to be. One might associate an acupuncture school with vegan "hippies", but what we learn from a Traditional Chinese Medical (TCM) perspective is far from a promotion of veganism or even vegetarianism.

In TCM we learn that the best way to "build or tonify the blood," for people who may have conditions such as anemia, is to drink beef broth especially broth made from beef bones. This would obviously pose a big problem for vegans. Blood deficiency (often referred to as anemia in a western diagnosis) is a common problem for vegans and vegetarians who don't get enough iron or Vitamin B12. But look at the list of Blood Tonic herbs used in TCM:

• Shu Di Huang (Radix Rehmanniae)
• Dang Gui (Angelica sinensis)
• He Shou Wu (Radix Polygoni multiflori)
• Bai Shao Yao (Radix Paeoniae Alba)
• Long Yan Rou (Arillus Euphoriae Longanae)
• E Jiao (Colla Corrii Asini)

There is only one herb from this list that isn't a plant: E Jiao (Colla Corrii Asini), which is donkey hide gelatin. The other five herbs in this list are all vegan/vegetarian friendly and can help "tonify" the blood, which may (in western medical terms) help reduce anemia.

Don't forget that we can also get many of the essential nutrients from our food. If you are lacking in iron, eat more spinach. You can do a quick Google search to find out which foods are high in essential nutrients.

In all cases where an animal product herb would be used, there are plant-based herb alternatives. The animal product herbs can be much stronger than plant-based herbs, but don't let this discourage you if your acupuncturist/herbalist recommends an animal product. Always inform your healthcare provider about your diet and lifestyle. The practitioner should discuss with you that treating your condition only using plant-based herbs may take a bit longer if the plant-based herbs aren't as strong, but you'll still be well on your way to better health and you won't have to compromise your morals.

Quinoa Falafel with Avocado Tahini Sauce

This recipe was a little complicated since I don't have a food processor and have only one blender. It can be done using only one blender and the results are worth it.

Serves: 3-4

Ingredients

Falafel

2 cans of chickpeas (aka Garbanzo beans), rinsed & drained
oil (coconut, vegetable, olive, whichever you prefer)
1 medium onion, finely chopped
2 cloves garlic, minced
⅓ cup cooked quinoa
2 tbsp cilantro 
1 tbsp ground cumin
¼ tsp salt
¼ tsp pepper
2 vegan “eggs” (Ener-G Egg Replacer)

Avocado Tahini Dressing

1 ripe avocado
¼ c tahini sauce
1 tbsp fresh lime juice (about ½ lime)
2 tbsp cilantro 
½ cup water

Instructions

1. Pulse the chickpeas in a food processor until no more whole chickpeas remain. If you are using a blender, separate the chickpeas into about 4-6 batches and blend each batch until they aren't whole anymore. Remove each blended batch and add to a bowl while the next batch is blending.
2. Heat 1 tbsp oil in a frying pan on medium heat and fry the onions and garlic until soft. Let the onion/garlic mixture cool for a few minutes.
3. Meanwhile, blend all dressing ingredients in a food processor or blender. Set aside.
4. Combine chickpeas, onion mixture, quinoa, cilantro, cumin, salt, pepper, and vegan “egg” mixture.
5. Form the mixture into 12 balls, and flatten them slightly. 
6. Heat a couple tablespoons of oil in a frying pan on medium heat. Add the falafel patties and cook for about 3 minutes on each side, or until lightly browned.
7. Serve with dressing, either straight-up, or in pita bread with lettuce, tomato, etc.

   

This recipe was adapted from vegangela.com.

Stuffed Bell Peppers

Servings: 4-6
Prep Time: 15 minutes
Total Time: 45 minutes

4 large bell peppers, halved (color of your choice)
1 can black beans
1 can corn
1 can diced tomatoes
1/4 to 1/2 or Trader Joe's Soy Chorizo or Soyrizo (brand name) - a little spicy
1/2 to 1 onion, diced
1 Tbsp oil (coconut, vegetable, olive - your choice)
Vegan cheese (optional)

Preheat oven to 350*

Saute onion in the oil until they are tender. Add beans, corn, diced tomatoes, and soy chorizo and heat through.

Cut bell peppers in half to create a bowl and place in a 9x13 pan. Add mixture to each bell pepper half. Top with vegan cheese if you'd like and bake at 350* for 30 minutes. Serve with your favorite sides.

Vegan Cheesecake

Serves: 8

Ingredients

• 1 Keebler Graham Ready Crust
• 2 8oz containers of tofutti cream cheese
• 1 lemon
• ½ cup sugar
• ½ tsp vanilla extract
• pinch of salt
• Topping of choice (fresh fruit, fruit sauce, chocolate sauce, etc)

Instructions

1. Preheat oven to 350F.
2. From the lemon, prepare 1 tbsp of fresh juice and 1 tsp of lemon zest.
3. Add them to a mixing bowl, along with the cream cheese, sugar, vanilla and salt. Blend well.
4. Pour into the graham crust, bake for 30 minutes, and then chill in the fridge for an hour.
5. Decorate with fresh fruit, a fruit sauce, or chocolate sauce.

This recipe was found at Vegangela.com.

Vegans and Protein

"You're vegan? How do you get enough protein?" This is a question that I get asked a lot. If you're vegan or thinking about going vegan, this is something that you've not only been asked, but you've probably thought much about. Well, here's the new answer: WE DON'T NEED TONS OF PROTEIN! Protein is not a food group, it's a nutrient, one that the human body naturally creates on its own. Proteins can be created in the body by consuming, on a daily basis, the nine amino acids not created in the body. This means that you don't have to eat a "complete" protein (containing all nine amino acids) at each meal. As long as you eat all nine aminos in one day, your body will (with its amazing ability to be perfect) make protein from these amino acids. 

It has been ingrained in us for decades that we need a lot of protein in our diet (I always thought hundreds of grams per day). This isn't true. Along with just about everything, how much protein each person needs is based on the individual. "The Recommended Dietary Allowance (RDA) for protein for the average, sedentary adult is just 0.8 grams per kilogram of body weight. (To find out an average individual need, multiply body weight in pounds by 0.36 to get the recommended protein intake in grams.) Women who are pregnant or breastfeeding, or people who are very active or athletic, need more protein, but their requirements can easily be met through larger food consumption daily." Pregnant or breastfeeding women and athletic/highly active people generally consume more food on a daily basis anyway, so this larger consumption will make up for the extra protein required. Let's say you are a regular, sedentary American that weighs 160lbs...you only need 57.6 grams of protein per day. A regular protein shake usually contains 25 grams of protein, nearly half of the daily need.

Any excess protein that the body has will be used in one of several ways: burned directly for energy, converted into glucose through gluconeogenesis of the liver, or peed out, as long as the kidneys are working properly. Protein in the urine is called proteinuria and can be a major sign of kidney disease. You do not want protein in your urine!

Complete plant-based proteins are soy, quinoa, buckwheat and amaranth. If you are eating one of these foods mixed with other vegetables, fruits, beans and lentils each day, then you will be consuming plenty of protein building amino acids required for daily life. 

Always listen to your body. If you are tired, run down, fatigued, or drained, then play with some different foods like complex carbohydrates and proteins. If you are extremely active, pregnant or breast feeding, make sure you're eating more food in general and that should compensate for a higher need for protein.

Post Traumatic Stress Disorder (PTSD)

Post Traumatic Stress Disorder (PTSD) is a psychological health diagnosis that is growing more popular these days. PTSD can happen to anyone, but I think most of us associate it with military personnel. PTSD can affect anyone and can be triggered by pretty much anything. A trauma can be caused by any unexpected event. You can develop PTSD when you go through, see or hear about something that causes intense fear, helplessness or horror.

The most common events that can cause PTSD are:

• Combat exposure
• Rape
• Childhood neglect and physical abuse
• Sexual molestation
• Physical attack
• Being threatened with a weapon
• Major car accidents

The symptoms of PTSD vary widely and can be divided into three different categories: intrusive memories, avoidance and numbing, and increased anxiety or emotional arousal (hyperarousal). 

Symptoms of intrusive memories may include:

• Flashbacks, or reliving the traumatic event for minutes or even days at a time
• Upsetting dreams about the traumatic event

Symptoms of avoidance and emotional numbing may include:

• Trying to avoid thinking or talking about the traumatic event
• Feeling emotionally numb
• Avoiding activities you once enjoyed
• Hopelessness about the future
• Memory problems
• Trouble concentrating
• Difficulty maintaining close relationships

Symptoms of anxiety and increased emotional arousal may include:

• Irritability or anger
• Overwhelming guilt or shame
• Self-destructive behavior, such as drinking too much
• Trouble sleeping
• Being easily startled or frightened
• Hearing or seeing things that aren't there

PTSD symptoms usually get aggravated during times of stress or if you encounter a reminder of the traumatic event, such as hearing a car backfire and reliving combat experiences.

Effective treatment plans for PTSD exist through talk therapy with a licensed psychologist and acupuncture is proving to be extremely effective in treating patients with PTSD. Acupuncture can use the body's Qi (pronounced chee) to keep energy flowing and keep all the channels open. This helps prevent our minds from locking away those painful images so we can more effectively deal with them. I'm not saying acupuncture and therapy are easy, but they are effective ways to allow ourselves to deal with the pain and emotions from PTSD. 

The military has started to use acupuncture in treating soldiers who are dealing with PTSD and they are finding it to be very useful along with meditation and other standard treatments. If the military adopts it, it's bound to enter the civilian population shortly thereafter. 

For more information on PTSD see the Mayo Clinic's website. 

Vegan French Toast

Servings: as much as you want
Total Time: very little

Go ahead and continue to make more batter to make more toast for as many or as few people as you'd like to serve.

3 Tbsp flour
2 Tbsp sugar (use less if you're using a sweetener like Stevia)
Sprinkle of nutmeg to taste
Sprinkle of cinnamon to taste
Approx. 1/3 cup milk (almond, soy, rice, coconut)
4 pieces of bread (sliced thick is best)
Coconut oil (or any kind of vegetable oil you prefer)

Mix together the flour, sugar, nutmeg and cinnamon. Add the milk and mix/whisk until it is no longer lumpy. Heat 1 Tbsp of coconut oil in a frying pan over medium heat. Coat each side of one piece of bread and place in frying pan. Fry both sides until golden brown. Serve with your favorite toppings such as syrup, powdered sugar, peanut butter, fresh fruit or whatever you like.

Creamy One Pot Pasta

Servings: 6

Total Time: 20 minutes

4 garlic cloves, peeled and pressed

1 jar (7 oz.) sun-dried tomatoes in oil, not drained

3 cans (14.5 oz each) vegetable broth

1 lb uncooked penne pasta

1 head broccoli 

shredded carrots

8 oz. vegan cream cheese

ground black pepper to taste

salt to taste

vegan Parmesan

Heat 1 Tbsp of oil from the sun-dried tomatoes in the bottom of a stock pot. Sauté garlic in oil for 2-3 minutes over medium heat. Add vegetable broth and bring to a boil. Add pasta and cook covered for about 8-10 minutes. 

Meanwhile, cut broccoli into SMALL florets. Drain sun-dried tomatoes and pat dry to remove excess oil. 

Add cream cheese to stock pot with pasta, stir. Then add broccoli, carrots (as much as you like), and sun-dried tomatoes. Add salt and pepper. Cover and reduce heat to medium, cook for an additional 2-4 minutes while broccoli and carrots steam. The broth should fully reduce, this should not be soupy at all. Top with vegan Parmesan.

This recipe was adapted from a published Pampered Chef recipe. I just veganized it.

This dish is awesome for at least three reasons:

1. It's vegan

2. It's super tasty

3. There's very little clean up required

Cravings

Cravings: we all get them. A thousand years ago, before the days of pesticides, GMOs, and Red 40 a craving was our body's way of telling us what we were lacking in our diet. This is still a function of our cravings, but I strongly believe that the "junk" in packaged, unnatural foods are addictive and cause us to have unnatural cravings. If you're craving strawberries, by all means, grab some strawberries. Don't grab a strawberry slushy. If you find yourself craving Cheez Its, perhaps it's some deep internal addiction calling out to you. When I find myself craving sweets or anything sugary, I choose to curb that craving with natural fruit. Our bodies process the sugar in fruit better than refined sugar or sugar substitutes like Splenda and Aspartame. 

If you're just starting out on a vegan journey, you might find yourself craving the foods you've chosen to give up like meat, cheese, or eggs. This is normal. Our bodies were originally desinged to hold onto the precious nutrient substances: sodium, sugar, and fats because they weren't so easy to come by thousands of years ago. Now that they are so abundant in our diets, we don't need to give into those cravings so easily. Most likely, our bodies have perfectly good stores of those nutrients and our cravings for meat, cheese and eggs are just stemming from a life-long addiction.

Cravings do serve a purpose, however. Listen to your body and if you crave something everyday for several consecutive days and those cravings aren't being curbed by something healthier, go ahead and eat what your body really wants. Don't compromise your morals, but listen to what you need. Our bodies are smarter than we think.

Acupuncture and Exercise

Over the last several years I have been a bit of an adrenaline junkie. I love to work out and work out hard. I have been a long distance runner for over five years and now I've taken on indoor cycling (aka spinning). I will get up before 5AM on my day off to spin from 5:30 to 6:30, then I'll hit up a second class that day for 30 minutes on the bike and 30 minutes of yoga. I've also been know to do a two and a half (2.5) hour ride on Saturdays. Some people in my circle have started referring to me as psycho, but honestly, high intensity exercise keeps me sane.

Any time I went through a difficult period in life where my anxiety grew stronger and I had slight bouts of depression, I wasn't exercising. As soon as I start up an exercise routine, I'm happier and have more energy (even waking up at 4:55AM).

An article I recently read highlights a study on how acupuncture can help cardiac patients gain muscle function in their skeletal muscle system (not in their heart pumping function). It has been shown that inflammation messengers increase in the blood stream during chronic heart failure and those messengers make the muscles tired signaling to the body that it can't sustain the workload. This particular study found that one of the inflammation messengers, Tumor Necrosis Factor alpha (TNF alpha) decreases after an acupuncture treatment. TNF alpha actually leads to the loss of muscle mass and muscle strength, so a reduction in TNF alpha can help prevent loss. The study followed cardiac patients; one group was in the "real acupuncture" group and the other group had dull placebo needles placed on the skin, but not inserted. "[The real] acupuncture patients could cover a greater walk distance in the time allowed than the placebo patients. They recovered more quickly and tended to feel subjectively less exhausted."

So, if acupuncture can help heart disease patients tolerate exercise longer with a better recovery, how might it help the rest of us? Give acupuncture a try for any overused aches and pains, but also to boost your bodies capacity and recovery time. Give exercise a try to reduce fatigue and boost mood. I promise, it's worth it!

Vegan Enchilada Recipe

Servings: 8-10 (two 9x13 baking dishes)
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes

15 oz. can black beans, drained
15 oz. can corn, drained
15 oz. can diced tomatoes
1/2 to 1 onion, diced
Green bell pepper, diced
Taco or Chili seasoning packet (if Trader Joe's packet only use 1/3 to 1/2)
22, 6-inch corn tortillas
Can (28-ish ounces) enchilada sauce
Vegan cheese (I prefer Daiya or Trader Joe's Mozzarella Shreds)

Preheat the oven to 350*. In a skillet saute the onion and bell pepper until almost translucent (about 3-5 minutes). Add black beans, corn, diced tomatoes and seasoning packet and heat through.

Pour some enchilada sauce in the bottom of two 9x13 baking dishes, just enough to coat the bottom. Pour some enchilada sauce on a plate or in a bowl. Coat one tortilla in enchilada sauce from the plate/bowl and put it in the baking dish. Add some of the sauteed mixture to the tortilla and sprinkle on some "cheese." Roll the tortilla and place seam on the bottom of the pan. Repeat until both baking dishes are full (about 11 per dish). Pour some of the remaining enchilada sauce over the top of the enchiladas and sprinkle some more "cheese" over the top.

Heat in the oven for 25 minutes.

Note: you can always freeze one tray for later. If you're going to freeze a tray, do not heat in the oven before freezing.

Vegan Chili Recipe

Servings: 6-8
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

1 can black beans
1 can garbanzo beans, drained
1 can kidney beans, drained
1 can corn, drained
1 can diced tomatoes
1 orange bell pepper (or the color of your choice), chopped
1/2 to 1 onion, chopped
2 to 4 cloves garlic
Seasoning packet - chili or taco work well. If you get the taco seasoning packet from Trader Joe's (TJs) only use 1/3 to 1/2 of the packet...it is spicy!

In a large pot, slightly saute bell pepper, onion and garlic. Add beans, corn, diced tomatoes and seasoning. Bring to a low boil and heat through. Serve with Daiya or TJs Mozzarella Shreds.

Notes:

• All cans are 15-ish ounces. 
• Drain more or less items depending on how soupy you like your chili.
• This is a great recipe for the crock-pot too. Cook on low for 4-6 hours, no need to saute.