Babe, Pig in the City...in China

Read this incredible article about Babe, the brave slaughterhouse pig. This story will warm your heart for sure!

[Photo Credit: Rex]

Vegan Sloppy Joes in the Crock-Pot

I have to admit that I was skeptical about this recipe at first, but it really turned out well. It also reheated well for left-over meals the following days. If you like smokey flavored BBQ, then this recipe is for you.


Servings: 6
Prep time: 5 minutes
Total time: 3 to 4 hours

Ingredients:

Initial ingredients:
2 (15oz) cans garbanzo beans
1 (15oz) can black beans
2/3 cup (two handfuls) carrots, shredded
1/3 cup bread crumbs
1 bell pepper, minced
2 cloves garlic, minced
3 teaspoons Paprika

Last 30 minute ingredients:
1 cup shredded or minced greens (collards, kale, etc.)
2 tablespoons tomato paste
Salt and pepper, to taste
Buns, for serving

Add all the initial ingredients to the crock-pot and cook on low for 3 to 4 hours. Be sure to keep an eye on the crock-pot the first time you make it. Stir occasionally as needed. Thirty minutes before serving: Add the greens and tomato paste. Add the salt and pepper right before serving and more Paprika if needed. Serve on a lightly toasted bun with your favorite BBQ side dishes.

Modified from the original recipe found here.

On My Radar: May 2014

I spend some time each week reading articles either for the pure sake of learning or for entertainment. This blog is mainly dedicated to veganism and Traditional Oriental Medicine, but I find other topics to be relevant for this blog as well. In my efforts to educate myself to become the best health practitioner I can be, an integral part of healing is educating my patients and community. 

This monthly blog series will consist of news stories and articles regarding things that are "On My Radar."

Can Patients Afford Their Medicine?

With the rising cost of healthcare, it should be on the doctor's radar to check if their patients are having a difficult time paying for their health. This could mean paying for doctors visits, medications and supplements, or even healthy food. Check out this article from the NY Times to see just how many Americans need help paying for basic health necessities. 

GMO Labeling Bill in CA, Again!
A new bill that would require the labeling of packaged foods and produce that has been genetically engineered (aka genetically modified) was heard in the Appropriations Committee on 5/12/14. Read here about differences between the new bill and Prop 37. Look for upcoming news about how it did in the latest committee hearing.

The Health Benefits of Smiling
Read this great article about 15 health benefits of smiling.

[Photo Credit]

Digestive Health

This is a simple, to-the-point article about digestive health. One of my favorite areas of practice is digestion and I've had great success using acupuncture, nutrition counseling, and Chinese herbal medicine to treat digestive imbalances. Please read this article to see if you have less than optimal digestive health. You'd be surprised to know that many people with digestive issues don't know they even have a problem. If digestive issues go untreated, it can lead to toxic build-up in the body and cause seemingly unrelated symptoms.

Valerie Harper Kicks Cancer's Butt!

See how the beloved TV star has used conventional medicine, Chinese medicine, and mindfulness to live more than one year past her predicted "expiration date."

Three Surprises About Acupuncture

This article talks about three of the most common surprises that people encounter when first learning about acupuncture: 1) acupuncture is not just for pain, 2) acupuncture is relaxing, and my personal favorite 3) acupuncturists go to school for a long time. 

Can Kids Get Acupuncture?

[Photo Credit]

The answer is, YES! Kids can absolutely get acupuncture. Many times, kids don't even need to have a needle pierce their skin; non-invasive tools can be used to stimulate the body's natural healing mechanism. Children are very resilient and have a lot of Qi (pronounced 'chee'), which allows them to heal much faster than adults. There is a Japanese-style technique called Shoni-shin that uses non-puncturing tools to promote healing in children.

Acupuncture for children can be very effective before any medications need to be used. Reducing medications can help the child continue to build a strong and healthy immune system on their own. It will also prevent future resistance to antibiotics and other drugs.

Pediatric acupuncture can be very helpful in treating cold and flu-like symptoms, headaches, abdominal pain, digestive discomfort, allergies, and many other common issues that children face. Not to mention the adverse side effects of pediatric acupuncture are minimal and usually only include minor bruising.

Crockpot Fajitas

Seriously, the easiest recipe EVER! And it was so delicious!

Servings: 8 fajitas  

Ingredients:
2 roma tomatoes, diced
4 ounce can diced green chilies 
2 large green bell peppers, seeded and sliced 
2 large red bell peppers, seeded and sliced
1 large onion, sliced
1 1/2 Tablespoon vegetable oil 
2 teaspoons cumin
1 1/2 teaspoons chili powder  
1/2 teaspoon dried oregano
1/4 teaspoon garlic salt

[Photo Credit]

Directions-
1. Spray crockpot with a thin coating of non-stick spray.
2. Add all of the above ingredients to the crockpot and mix with a large spoon until all vegetables are coated with oil and spices.
3. Set your crockpot to low and cook for 4-6 hours.
4. Serve with warmed tortillas and your favorite sides, such as black beans, spanish rice and avocado.

Slightly modified from the original recipe.

Mindfulness

Lately, I have found myself thinking a lot about mindfulness. Being mindful has many definitions, but what I think it boils down to is living and thinking in the present moment. How many times during the day do you think about your next appointment or meeting, what you have to do tomorrow or this weekend, or what has happened in the past. All of these thoughts are based on the past or the future, not the present.

I find myself in this fast-paced life of school, work and living near Los Angeles craving a slower pace. Mindfulness helps me slow things down and calm my mind. I recenlty took a big step towards mindfulness by making a conscious effort to stop checking my social media networks. These networks often serve as a distraction when I need to focus on my studies, my work, or my patients. After two weeks of "being off" social media, I already feel more connected to the people in my life and most importantly myself.

Some other mindfulness practices I have are breathing exercises like meditation and yoga. I also practice mindful eating. During mindful eating, I really focus on the nourishing food that is going into my body. I put down my cell phone, turn off the TV and focus on chewing my food as many as 50 times each bite. Eating can be a very social part of our lives and that's fine, but I try to find at least one meal per day where I eat alone and focus entirely on my chewing and the nourishment of my body from that food.

By practicing mindfulness I am more relaxed, I can more easily solve problems that come my way, I can handle stressful situations with less stress and more efficiency. 

How do you add mindfulness to you life?

If you are looking for more information on mindfulness, check out the following blog. I follow this blog regularly and it gives me a lot of different tools to incorporate mindfulness into all aspects of my life. Mindful Influence Blog

[Photo  Credit]

On My Radar: April 2014

I spend some time each week reading articles either for the pure sake of learning or for entertainment. This blog is mainly dedicated to veganism and Traditional Oriental Medicine, but I find other topics to be relevant for this blog as well. In my efforts to educate myself to become the best health practitioner I can be, an integral part of healing is educating my patients and community. 

This monthly blog series will consist of news stories and articles regarding things that are "On My Radar."

How Qi Gong Can Help Treat Insomnia

Here is an article that describes, yet another Chinese Medicine modality, Qi Gong and how it can help a very common condition...insomnia. Coming in October 2014, Hong Kong University will be conducting an experiment on 300 insomnia sufferers to scientifically determine the effectiveness of Qi Gong on insomnia. I am excited to see Qi Gong's influence expanding around the world.

How Sugar Affects the Brain

This is a fascinating and easy to understand video of how sugar affects our brains. I believe that natural sugars that are found in raw foods are good for us...our brains need glucose (sugar). But I do not believe that processed sugar and sugar substitutes are beneficial for our bodies or brains at all.

Heartwarming Video About Animals and Love

I loved this video about a young boy in the Philippines who uses his precious resources to help some stray dogs.  

Plant These Flowers to Help Save Bees

We are learning that the bee population is dramatically dwindling due to some unidentified cause (or so they tell us it's unidentified). If you want to help fight bee death, plant some of these awesome plants and flowers to help save the bees.

Too Much Gas After Eating Fiber-Rich Foods?

Check out this post from one of my favorite websites to get answers about bloating and gas after eating fruits, veggies, or beans. It has a few good tips on how to reduce gas and bloating. 

Organic Food Co. Acquisitions

If you're trying to avoid fueling the pockets of food giants like General Mills and PepsiCo, take a look at this info-graphic to see which organic food companies are now owned by the big dogs. At least these big companies are expanding their market to include organic brands...what do you think, is this good or bad?

Where Does Protein Come From?

This info-graphic shows the many ways vegans and vegetarians can get quality protein without eating meat, eggs, or dairy.

Guide to Avoiding GMOs

Use this awesome guide (and website) to aid in your avoidance of GMOs. The Environmental Working Group's website has some stellar information about food and everyday products we use and their toxicity to ourselves and our environment.

The Borrowing Shop

This is a really cool idea about borrowing and trading items in the community so you don't always have to go out and buy something that you'll only use once. I hope we can start implementing these borrowing shops here in the states.

Acupuncture for Animals

[Photo Credit]

"Acupuncture has been used on animals for over 4000 years. Legend has it that veterinary acupuncture was discovered when lame horses used in battle were found to become sound after being hit by arrows at distinct points. In any event, there is evidence that Chinese "horse priests", the caretakers of the army's horses, practiced acupuncture during the Zang and Chow Dynasties around 2000-3000 BC. Numerous texts on veterinary acupuncture and old engravings of cows and horses, on which acupuncture points have been marked, are dated back to as early as 221 BC. During the Zhou dynasty (1122-770 BC), veterinary acupuncture was designated as a separate branch of traditional Chinese medicine.

The study of veterinary acupuncture had reached Europe by the 17th century. It gained popularity in the United States during the Nixon era with a special symposium entitled, Acupuncture for the Veterinarian held in the United States in 1974." [Information Credit]

My sister, the dog lover, fosters several dogs. About this time last year, she picked up a 9-month-old dachshund mix named Frank. Frank has been battling a skin condition since his rescue and he has some digestive issues. Frank has been from vet to vet getting shots, medications, and biopsies to try and figure out what is causing his symptoms. For the last two to three months, Frank has been getting regular acupuncture treatments along with his allopathic treatments. Since his acupuncture treatments began (along with Chinese herbal treatments), his skin has been breaking and bleeding less, he has some hair growth in his formerly bald areas, and his digestion has become more stable. 

Of course, veterinary medicine can be exceedingly difficult since animals can't tell us exactly what symptoms they're having. This is where Chinese Medicine and acupuncture can be very useful. The diagnostic tools in the acupuncture vet's tool bag are different than those of a regular vet. 

If your pet suffers from issues that are being treated with regular veterinary medicine, consider finding a vet that also practices Traditional Chinese Medicine (TCM). It might just be the treatment that your best bud needs.

In My Medicine Cabinet

Here are a few of the items that I always have handy in my medicine cabinet. 

Pure Body Clear 

This is, hands down, one of the best supplements I've ever encountered. "Pure Body Clear may be recommended to maintain normal liver functions and offers gentle support for the primary pathways of elimination." It helps support the liver and gently assists with urination and defecation. Honestly, I use this supplement anytime I drink alcohol. Even if I just have one alcoholic beverage, I take 3-4 of these capsules before bed and feel fine in the morning. I also take it if I'm just feeling "out of sorts." 

Wellness Fizz

This is a great formula that acts in a similar way to Emergen-C or Airborne. They are fizzy little wafers that are based on an ancient Chinese Medicine formula. I take it when I start to feel like I'm coming down with a cold or if I've been around sick people, on airplanes, or in close quarters with people. 

Methyl B-12 Liposome Spray

Many vegans don't get enough Vitamin B-12, nor do many other people for that matter. This is either due to improper diet or poor absorption of the vitamin. I get my B-12 from this fantastic little bottle. It is a sub-lingual (under the tongue) spray that should be taken one time (spray) per day. It has a nice fruity flavor and is more absorb-able if taken under the tongue. 

Bi Yan Pian*

This supplement is a patent Chinese Medicine formula that mixes many ancient Chinese herbs. It is great for me whenever I get a cold or allergy attack. It really helps to drain the nose and "release the exterior," which basically means it will induce sweating to push the disease out of the body.

An Mien Pian*

This is my go-to sleep formula, another patent Chinese Medicine mix. If I'm ever having a tough time falling asleep or staying asleep, this formula will definitely knock me out. It is really simple with only six herbs and I've found it to be the best sleep aid for me.

Greening Power

This formula comes in a powder form and capsule form. I like both. Sometimes I'll add the powder to a smoothie or take the capsules with water. It is a great mixture of superfood greens with some tonic Chinese herbs mixed in. I take this formula whenever I feel like I haven't eaten enough green foods that day. 

Yunnan Bai Yao (not pictured)

Another patent Chinese Medicine formula, that is a pain reliever and helps stop bleeding. I have taken it to alleviate the pain from menstrual cramps, or headaches. I always keep some in my kitchen because it can be applied topically to cuts to stop bleeding from those times that I am not so graceful with a knife. 

*Always consult a knowledgeable practitioner before taking any of these supplements.

On My Radar: March 2014

I spend some time each week reading articles either for the pure sake of learning or for entertainment. This blog is mainly dedicated to veganism and Traditional Oriental Medicine, but I find other topics to be relevant for this blog as well. In my efforts to educate myself to become the best health practitioner I can be, an integral part of healing is educating my patients and community as well. 

This monthly blog series will consist of news stories and articles regarding things that are "On My Radar."

Integrating Oriental Medicine and Western Medicine
Some major hospitals in the US have employed Licensed Acupuncturists for many years now, but this is the first time I've heard of Chinese Herbal Medicine being utilized in a hospital/Western medicine setting. Combining medicine from the East and West will ultimately provide better care for patients. "Dr. Melissa Young, an internist and integrative medicine specialist at the [Cleveland] Clinic [says] 'The beauty of it - it's so complementary. As an integrative medicine physician, to have more tools to benefit patients really optimizes patient care.'" To read the full article, click here.

Are Herbal Prescriptions Safe?
This article does an excellent job of describing that Chinese Herbal Formulas (and single herbs) are extremely safe, contrary to the belief of many medical doctors and others in the western medical field. Traditional Chinese Medicine (TCM) practitioners will prescribe herbal formulas, and either soon after starting the formula or sometime into taking the formula, the patient may experience some adverse reactions. In many cases, the patient or doctors in the medical community will quickly blame the adverse reactions on the herbal formula. This article explains that not only are the herbal formulas safe, but in almost every instance of an adverse reaction, further investigation proves that the reaction was due to some other condition or event.

Air Purifying Plants
Here is a list of the 10 best air purifying plants! I know that many of the people reading this blog already lead a healthy lifestyle, but there are many toxins floating around in our environment...even in our homes! Living within one mile of a major thoroughfare can cause an excess of smog build-up around and in our homes, not to mention the chemicals in our everyday household cleaners. Add one or more of these plants to your living and working space to detox the air you spend most of your time in.  

Meat as Bad as Smoking?
Watch this video from Fox News and listen to Dr. Marc Siegel describe an in-depth study that shows the negative effects of a high animal protein diet in middle aged people (ages 50-64). Dr. Siegel notes that the study shows a strong correlation between large amounts of animal protein (20%+ of daily calories from animal protein) and cancer. The cancer risk is actually three times higher for people eating high amounts of meat and dairy. He advocates adding more fruits and vegetables to each meal for people of all ages.

Good Food Combos - Info-Graphic

Check out this great info-graphic to see some helpful plant-based food combinations. It has become known in food and in Chinese Herbal Medicine that the whole plant helps with the synergy of absorption and integration of the beneficial constituents. Isolating the constituents (i.e. Vitamin C) isn't always as useful as consuming the whole plant that contains the constituent. 

Vegan Quesadillas

These quesadillas are very good, easy to make, and can be modified to suit your fancy. Add or subtract your favorite veggies and ingredients as you wish.

Total time: 20 minutes
Servings: 8

Ingredients:
1 bunch of green onions, chopped
2 - 3 bell peppers (multiple colors if you would like), chopped
2 handfuls of baby spinach
1 (15 oz) can block beans, drained
Vegan cheese, I prefer Daiya (pepper jack)
12 - 16 corn or flour tortillas
1 Tbsp. olive oil

Directions:
Saute the onions and bell peppers in olive oil over medium heat for a few minutes. Add black beans until they are almost heated through (about 2 minutes). Add spinach until wilted. Set aside in a bowl, or prepare another skillet with either a small amount of oil or non-stick spray. Place one tortilla in the skillet, add veggie mixture and vegan cheese. Place another tortilla on top and brown each side. Garnish with salsa, avocado, vegan sour cream, etc. Serve with your favorite sides.

[Photo Credit]

Vegan Enchilada Casserole

This dish is very easy to make and it is SO GOOD! It was enjoyed by vegans and non-vegans alike. Check out the notes below for some modification ideas.

Total time with brown rice¹: 60 minutes

Total time with pasta/tortillas: 30 minutes

Servings: 1 (2-quart) casserole dish, about 6 individual servings

Ingredients:

1 cup uncooked brown rice¹

1 tsp olive oil

1 onion, chopped

1 medium jalapeno pepper, seeded and chopped²

3 bell peppers, chopped. Mix up the colors if you like, food should be a rainbow of color.

1 packet of taco seasoning mix³

1 (15 oz.) can black beans (or 2 cups cooked), drained and rinsed

1-1/2 to 2 cups enchilada sauce 

1/3-1/2 cup of your favorite non-dairy cheese⁴

1 cup chopped green onions

20 tortilla chips (about 2 handfuls), crushed

Avocado, salsa, non-dairy sour cream, or your favorite garnishes

All ready for the oven, before the cheese

This image is displayed with vegan cheese and dairy cheese

Instructions 

1. Preheat oven to 350F. Bring 2 cups of water and 1 cup brown rice to a boil, reduce heat, cover and simmer for 40 minutes or according to package instructions. 

2. In a large skillet, sauté the chopped onion, jalapeno, and peppers in the olive oil over medium heat for about 7-8 mins.

3. Add the taco seasoning, drained and rinsed black beans, and 1 cup of the enchilada sauce. Stir well and cook for another 5 mins.

4. Stir in the cheese, brown rice, and chopped green onion. 

5. Spread 1/2 cup of enchilada sauce over the bottom of the casserole dish. Scoop on the skillet mixture and spread out evenly. Spoon the rest of the sauce on top and sprinkle with cheese.

6. Bake for 15-20 mins at 350F until heated through. Sprinkle with crushed tortilla chips, chopped avocado, salsa, and sour cream if desired just before serving. Serve with your favorite side dish.

Garnished with tortilla chips and avocado

Delicious!

Notes:

1. You can substitute pasta (8 ounces dry) for the brown rice or use corn tortillas at the bottom of the casserole dish.
2. Use care not to touch your face after chopping the jalapeno pepper. The oils reside on the hands and can cause burning (I've learned this the hard way). Use gloves to chop the jalapeno if possible.
3. Be sure to read the ingredients of the taco seasoning mix. Many taco seasonings are made with mono-sodium glutamate (MSG), which is an unfriendly addition to processed foods.
4. Consider making a creamy-cheesy nut cheese to mix in with this recipe as a substitute for the Daiya or vegan cheese.

Slightly modified from the original: http://ohsheglows.com/2011/12/13/naughty-nice-vegan-enchilada-casserole/#ixzz2v1CdGN1L

Quinoa Tacos

This is such an awesome way to eat vegan tacos. There are very few ingredients and it is so tasty! Bon apetit!

Servings: 12+ tacos
Total time: 20 minutes

Ingredients:
1 cup uncooked quinoa, rinsed
2 cups water
15 oz. can diced tomatoes, drained
4 oz. can chili peppers
1/2 tsp. cayenne pepper
1 tsp. cumin
12 small tortillas
vegan cheese (optional)

Bring quinoa and water to a boil, reduce heat and simmer for 15 minutes or per package directions. Add tomatoes, chili peppers, cayenne pepper, and cumin to quinoa. Heat tortillas in your preferred way. Serve with your favorite taco toppings and side dishes.

"But Acupuncture Hurts"

Source: CartoonStock.com

I'm often asked what I do for a living and when I respond that I'm an acupuncture student, I get a lot of reactions about acupuncture being painful. One of the arguments I hear many times over is that acupuncture treats pain by using the distraction method. This method is used to cause pain at a separate area to "distract" the patient from feeling pain at the original site.

This is completely untrue for at least two reasons:
1. Acupuncture doesn't hurt. More appropriately, it shouldn't hurt. Due to this fact, the distraction method already is dis-proven.
2. There is scientific evidence all over the medical community using functional MRIs that prove, not only is acupuncture effective in treating pain, but we are learning exactly how acupuncture is working to treat pain.

If you suffer from pain, see an acupuncturist for a treatment course before turning to pharmaceuticals or surgery.

Vegan Tortilla Soup

This is such a yummy soup! It has a thinner stock than traditional tortilla soup. If you like a thicker base, add two to three tablespoons of flour. You can also blend/puree the bell pepper, onion, tomatoes, garlic, and green chiles to have a thicker stock.

Ingredients:

2 Tbsp olive oil (coconut oil or palm oil)
1 bell pepper, diced
1 brown or sweet onion, diced
2 to 4 cloves of garlic, finely chopped or pressed
3 teaspoons ground cumin
1 (28 oz) can crushed tomatoes
3 (4 oz) cans chopped green chile peppers
4 (14 oz) cans vegetable broth
salt & pepper to taste
1 can whole kernel corn
tortilla chips
1 avocado, peeled, pitted, and diced

Directions:

Heat the oil in a large pot over medium heat. Saute bell pepper and onion for a few minutes until the onion is translucent. Add garlic and saute for 1-2 minutes. Add tomatoes, chile peppers and cumin. Pour in the broth and season with salt and pepper. Bring to a boil, reduce heat and simmer for 30 minutes.

Add corn to the soup and cook for an additional 5 minutes.

Serve with tortilla chips and avocado as a garnish on top.

Dry Needling - Acupuncture or not?

Source: CartoonStock.com

"Exactly which school of acupuncture are you from?" This is a good question to ask not only of your acupuncturist, but your doctors, physical therapists, chiropractors, dentists, etc. Anyone that is assisting you with the care of your body should have attended an accredited school within their field. This doesn't mean that they have to have attended Harvard or some other Ivy League college to be good at what they do, but an accredited school is imperative!

There is an unfortunate phenomenon occurring in many US states right now called "dry needling." This is essentially using a thin, filiform needle without a hollow opening for liquids to be pushed through...this is an acupuncture needle. Dry needling is up for debate in several states right now to determine if it will be made legal for practitioners other than acupuncturists to use acupuncture needles to treat patients with pain. Doctors, physical therapists, and chiropractors could be given the opportunity to take a 300-hour (or less) course to use "dry needles" and insert them into painful areas of patient's bodies to give them relief.

There are several issues that strike me in the above scenario. One of the issues is that just putting needles at the painful sites isn't acupuncture. Point location is very specific and putting needles in painful spots isn't always the best way to treat pain, sometimes inserting a needle at the site of pain can cause even more pain than before. An issue that arises from the first issue; if the practitioner had been properly trained, then they would know how to needle properly. This is where the biggest red flag waves: most people would never get surgery from an untrained physical therapist. So why would you get acupuncture from an untrained/under-trained practitioner? Acupuncture, if performed without the proper care and training, can cause minor problems such as bruising to major problems like collapsed lungs, which can be fatal. It is not acupuncture that is to blame for these problems, it is careless or untrained practitioners that cause damage.

Please seek a fully trained, Licensed Acupuncturist (LAc) before getting an acupuncture treatment. Most US states require at least 3,000 hours of training to become licensed, 10+ times as much training as "dry needle" practitioners. You can use www.acufinder.com to search for a acupuncturist near you. Don't hesitate to ask where the practitioner was trained and licensed before making your first appointment.

No Mess Pasta

This is a great tasting recipe, and it is so simple and quick. It's a great go-to dish when you don't have much time, but still want a hearty, plant-based meal.

Ingredients:

16 oz. pasta
1 can (15 oz.) diced tomatoes un-drained
1 large sweet onion, cut in julienne strips
4 garlic cloves, sliced or pressed
1/2 teaspoon red pepper flakes
2 teaspoons dried oregano leaves
2 teaspoons basil
4 1/2 cups vegetable broth
2 tablespoons extra virgin olive oil

Directions:

Place pasta, tomatoes, onion, and garlic in a large stock pot. Pour in vegetable broth. Sprinkle on top the red pepper flakes, oregano, and basil. Drizzle oil over the top.

Cover the pot and bring to a boil. Reduce heat to low and simmer while covered for about 10 minutes, stirring regularly. Cook until almost all the liquid has evaporated.

Season to taste with salt and pepper stirring several times to distribute the liquid from the bottom of the pot.

Often times, less is more

Most acupuncture points have multiple treatment properties. This means that a point in your shoulder (LI-15 Jian Yu) can treat the pain in your shoulder, but it can also treat pain in your wrist, symptoms from arthritis pain, or treat Tuberculosis of the lymph nodes. A point like Spleen-6 (San Yin Jiao) is great at treating a plethora of symptoms and more importantly it can often fix the root cause that is producing the symptoms in the first place. It is points like Spleen-6, among others, that can be utilized to develop a treatment that will use fewer needles but still get the same great results. Not every practitioner has the same philosophy as me, that less equals more, but if I can put fewer needles in a patient and still see an improvement in their condition, then I feel like it is a winning situation for everyone.

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.