This is my first episode with Shan Parmley, the owner of India Bazaar in Honolulu. India Bazaar has been around since 1987. It is the longest survived indian restaurant on the island of Oahu. The food is affordable and delicious, and there is always a plant-based option for vegans.

Shan (pronounced SHAWN) was able to make an easy recipe that does not use any oil or salt! Here are the ingredients:
1. 1 cup of roasted chickpeas (chana)
2. 1 cup of shredded coconut
3. 1/2 cup of cashews
4. 2 cups of water
5. +/- 1 heaping teaspoon of amchur (dried mango) powder
6. +/- salt to taste

All you need is a blender such as a vitamix, and put all ingredients and mix until the mixture has the consistency of a smoothie. You can eat it with chips (like we did in this video), bread, or with other spicier foods to make them easier to digest.  You can buy the chickpeas already roasted or cook and them roast them yourself.   The amchur power adds a tart taste.  I made the recipe without it, and it was still delicious!  Enjoy!

Nutrient contents:

Chickpeas/garbanzo beans:   Chickpeas are a great source of protein: each cup of cooked garbanzo beans containing 15 grams.  A cup of cooked chickpeas also provides 12.5 grams of fiber.  Garbanzo beans also contain manganese and folate. Manganese helps support bone development and wound healing and also helps carry out chemical reactions important to your metabolism.  Folate, or vitamin B-9, aids in new cell growth and brain cell communication and protects against genetic mutations that contribute to cancer development.

Coconut:   Lauric acid increases good-HDL cholesterol levels in the blood. HDL is a high-density lipoprotein, which has beneficial effects on the coronary arteries by preventing vessel blockage.  Coconut meat contains a very good amount of potassium.   It is also a very good source of B-complex vitamins such as folates, riboflavin, niacin, thiamin, and pyridoxine.

Cashews:  Cashews have “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These  help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood.  Manganese, potassium, copper, iron, magnesium, zinc, and selenium are concentrated in these nuts.  Selenium is a co-factor for antioxidant enzymes . Copper is also cofactor for many vital enzymes . Zinc is a co-factor for many enzymes that regulate growth and development, and DNA  synthesis.  Cashews also contain many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1).  Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent “pellagra” or dermatitis.   Furthermore, cashers also have  zea-xanthin, an important pigment flavonoid antioxidant thought to provide protective UV ray filtering functions and prevent age-related macular degeneration.

References:

Tremblay, Sylvie.  “Nutrients and benefits of chickpeas and garbanzo beans.”  SF Gate.  Demand Media.  Web. 29 September 2015.  <http://healthyeating.sfgate.com/nutrients-benefits-chick-peas-garbanzo-beans-7490.html>.

“Coconut Nutrition Facts.”  www.nutrition-and-you.com.  Web.  29 September 2015.  <http://www.nutrition-and-you.com/coconut.html>.

“Cashew Nut Nutrition Facts.”  www.nutrition-and-you.com.  Web.  29 September 2015.  <http://www.nutrition-and-you.com/cashew_nut.html>.

 

This is the second in a series of interview with Dr. Terrence Young, DDS, about cavities. In this episode, Dr. Terrence Young talks about how foods that are acidic (with a pH of less than 5.5) break down the enamel of our teeth. Energy and sport drinks are really acidic, but unfortunately many healthy food such as plums and strawberries are also acidic; so even those of us who eat healthy have to watch out! He recommends rinsing your mouth with water after eating acidic foods and waiting at least a few hours afterward to brush your teeth. I had always thought it was processed sugar in our diet, but apparently acidity in foods are a worse culprit.

Dr. Young recommends Proenamel by sensodyne for non-abrasive brushing of teeth.  Below is a chart with the different acidity of foods:

Acidity of food and drinks from Proenamel

Thank you Dr. Terrence Young for the valuable information.  Dr. Terrence Young practices general dentistry at  1441 Kapiolani Blvd #1207, Honolulu, HI 96814.  He has been named the

Here are questions about how to keep those pearly whites white!  Stay tuned for the next episode where Dr. Terrence Young will talk about how to improve your dietary habits to avoid cavities!

Dr. Terrence Young is a practicing dentist in Honolulu.  You can find him at:   1441 Kapiolani Blvd #1207, Honolulu, HI 96814.  Thank you, Dr. Terrence Young!

 

I have been using Ihydrate to track my water intake because I often do not drink enough water.  The app reminds you to drink water as well if you are like me and do not drink enough!  It is available for free for your iPhone.  The app personalizes your intake goal based on how much you weigh, your sex, and how much you exercise (figuring in water loss).

Working in the hospital, I see so many people with dehydration and this is a great way to track your hydration status.  Drinking water prevents muscle cramps, lubricates your spinal cord, joints, and skin, and prevents excessive fatigue.  Your brain is 85% water, and many people get headaches from dehydration as well.

Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do your intestines. Water can also prevent constipation by softening your stools.  Water also reduces hunger , raises your metabolism, and has zero calories!

Because your body loses water through breathing, sweating, and digestion,  it’s important to rehydrate by drinking fluids and eating foods that contain water.  Adults lose about 2.5 to 3 litres of water per day. Water loss may increase in hot weather and with exercise, as well as with febrile illness or with from increased loss from vomiting or diarrhea.  Water helps with temperature regulation, so if you do not properly hydrate when working out, you may not be able to perform at your optimum level.

What I’ve learned from this app, is that I don’t drink nearly enough water!  It has motivated me to become better hydrated!  So what if you can’t get the app because you do not have an iPhone or a smart phone, how much water should you drink?  In general, you should drink between half an ounce to an ounce of water for each pound you weigh every day. You should drink closer to an ounce if you live in warmer climates or exercise.  An easier method is to look at your urine.  You should aim to make your urine clear by drinking enough water!

 

 

Recently, a website from an organization that refers to themselves as the “Weston A. Price Foundation” has been brought to my attention.  This foundation was formed by Sally Fallon in 1999, far after Weston Price passed away in 1948.  They have called themselves a “nutrition education” foundation, but the unfortunate thing is that they advocate some unhealthy diet choices.

This blog post is a response to the concerns about fat soluble vitamin deficiency made in an article titled “Vegetarian and Nutrient Deficiencies” by Christopher Masterjohn on the their website stating that vegans are more likely to be deficient in fat-soluble vitamins.  There is no evidence for these claims.  The author states that he did not feel well on a vegan diet and suffered many maladies.  It is possible that he ate a diet that was not well-balanced and contained a lot of processed foods.  He talks about possible vitamin deficiencies that vegetarian or vegan people may encounter, under the premise that there is not enough fat in the diet for vegans to obtain adequate amounts of these fat soluble vitamins.  However, it has been shown that only a minimal amount of fat is needed to promote vitamin A absorption, 3-5 g . (1)

Vitamin A:

The author states that this fat-soluble vitamin is poorly absorbed on a vegan diet.  Vitamin A in its complete form, retinol, is only found in animal products; however, the precursors which are converted to vitamin A by our body, such as beta-carotene, are found the plants. (1)

The author cites a study of pregnant Indonesian women consuming enough carotenes but still suffering from marginal vitamin A deficiency.   These women were malnourished and not getting enough variation in their diet because they were poor.  There is little risk of vitamin A deficiency in vegetarians who regularly eat yellow-orange fruits and vegetables and leafy greens in developed countries.  In poor rural developing countries, fruits with beta carotene are often costly or seasonal.   In addition, children in the developing world may need more vitamin A since they may have reduced vitamin A absorption from diarrhea, increased utilization and excretion from diseases, such as measles or respiratory infections.(2)  Vitamin A deficiency happens rarely in modernized countries except in the elderly and malnourished.  There was a study done on Buddhist monks in Korea, and their Vitamin A levels were actually greater than those of the omnivores in the study. (3)

Vitamin D:

Vitamin D is  present in 2 forms: Ergocalciferol, or vitamin D_2, (present in plants and some fish) and Cholecalciferol, or vitamin D₃, made by the skin from sunlight.  People can get their vitamin D by ingesting it or being exposed to the sun for enough time to produce adequate amounts.  Vitamin D₃ is made by the skin by way of ultraviolet UVB rays. UVB rays are present only during midday at higher latitudes and do not penetrate clouds. The time needed to produce adequate vitamin D from the skin depends on the strength of the UVB rays (latitude of residence), the time spent in the sun, and the amount of pigment in the skin. Tanning beds are not a reliable source of vitamin D.(4)

The major cause of vitamin D deficiency is the lack of sun exposure. Very few foods naturally contain vitamin D. Wild-caught salmon had on average 500–1000 IU vitamin D in 100 g (3.5 ounces), whereas farmed salmon contained much less (100–250 IU vitamin D per 100-g serving). Vitamin D is plentiful in the food chain but is not plentiful in the pelleted diet fed to farmed salmon.(5)

Vegetarians are not at risk for Vitamin D deficiency any more than their omnivorous associates.  A study was done on the Seventh Adventist population which includes vegetarians and non-vegetarians.  The researchers hypothesized that vegetarians would be more deficient in Vitamin D, but in the end found that they had similar Vitamin D levels to their omnivorous counterparts.(6)

Vitamin K2:

Vegans who eat leafy green vegetables are unlikely to be deficient in vitamin K.  Vitamin K2 is mainly found in animal products and fermented vegetables and cheeses.(7)  The author says that vegetarians are deficient in K2 since most people do not eat fermented vegetables. He cites the Rotterdam Study, which showed that K2 decreases heart disease.(8)  Other studies have been mixed, however.(9)  In the EPIC-Heidelberg study, vitamin K1 (from plants) was found to be inversely associated with a fatal heart attack, while K2 was associated with increased incidence of heart disease and increased fatal heart attack , though neither finding was statistically significant. (10)  It is possible that K2 reduces heart disease, but the jury is still not out.   I recommend eating fermented vegetables if you enjoy them.  However, if you do not, even if K2 carries some protective cardiac benefit, vegetarian and vegan individuals have been found to have overall reduced cardiovascular mortality over their meat-eating counterparts anyway.(11)

I am going to respond to the concerns about deficiencies in B vitamins and Zinc in my next post regarding this article.  Stay tuned!

(1) Racicot, Riccardo. “The age of information is also the age of misinformation- Claims regarding vegetarianism and vitamin A. ” The Vegetarian Resource Group Blog. The Vegetarian Resource Group. 28 August 2014. Web. 07 September 2015.<http://www.vrg.org/blog/2014/08/28/the-age-of-information-is-also-the-age-of-misinformation-claims-regarding-vegetarianism-and-vitamin-a/#sthash.OglmrGfw.dpuf>

(2) Sommer, Alfred MD, MHS.  “Vitamin A deficiency disorders, origins of the problem and approaches to its control.”  AgBioWorld.  Web. 07 September 2015.  <http://www.agbioworld.org/biotech-info/topics/goldenrice/vit_a.html>.

(3) Lee, Yujin.  “The nutritional status of vegetarian Buddhist nuns compared to omnivorous women in South Korea.”  Web. 07 September 2015.  <http://geb.uni-giessen.de/geb/volltexte/2011/8061/pdf/LeeYujin_2011_03_14.pdf>

(4) Kulie T, Groff A, Redmer J, Hounshell J, Schrager S. “Vitamin D: An Evidence-Based Review.”  J Am Board Fam Med 2009. 22 : 698-706

(5) Holick M, Chen T.  “Vitamin D Deficiency:  A Worldwide Problem with Health Consequences.”  The American Journal of Clinical Nutrition 2008. 87: 1080S-1086S.

(6) Chan J, Jaceldo-Siegl K, Fraser GE.  “Serum 25-Hydroxyvitamin D Status of Vegetarians, Partial Vegetarians, and non-vegetarians:  The Adventist Health Study-2.”  Am J Clin Nutr 2009;89(5):1686S-1692S.

(7) John Day MD.  “9 signs you may have vitamin k2 deficiency.”  Dr. John Day : Real Food. Real Living. Real Happiness.  Web.  07 September 2015. < http://drjohnday.com/9-signs-you-may-have-vitamin-k2-deficiency/>

(8) Geleijnse JM, Vermeer C, Grobbee DE, Schurgers LJ, Knapen MH, van der Meer IM, Hofman A, Witteman JC. Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study. J Nutr. 2004;134(11):3100-5.

(9) Jack Norris.  “Vitamin K. ”  Veganhealth.org. Web.  07 September 2015.  <http://www.veganhealth.org/articles/vitamink#fn12>

(10) Nimptsch K, Rohrmann S, Linseisen J, Kaaks R. “Dietary intake of vitamin K and risk of incident and fatal myocardial infarction in the EPIC-Heidelberg cohort study” Gesundheitswesen 2010; 72: V143-DOI: 10.1055/s-0030-1266323.

(11) Le L, Sabate J.  “Beyond Meatless, the Health Effects of Vegan Diets:  Findings from the Adventist Cohorts.”  Nutrients. 2014; 6(6): 2131–2147.

Hi all,

Do you like figs but are not excited about fig newtons?  Well, I have a solution for you!  I have created a granola fig bar, which is easy to make incorporating the taste of figs!

 

Ingredients:

1 cup of dried figs

1 cup of oats

1/2 cup of sliced almonds

1/4 cup of dried blueberries or other fruit

Directions:

I first soak the dried figs overnight in water.  The next day, I pour out the water and then put the figs into the food processor to make a paste out of the figs.  Then, I put the fig paste into the mixer and continue to make a paste from the bananas and figs.  You can make the rest without a food processor and manually mix the mixture instead, but it takes a lot longer to do that.  Then, I add the oats and mix again.  Finally, I add the almonds and mix.  When everything is well mixed, I  pour it into a pan (preferably stainless steel) lined with parchment paper (or you can use non-stick spray or oil, so the mixture does not stick).  The mixture should be 1/4 inch thick.  Then I bake it at 350 degrees fahrenheit for 30 minutes until the edges are brown.  I cut it into small squares or rectangles to make bars once it cools.

Information about ingredients:

Figs:   Figs are a good source of potassium, a mineral that helps to control blood pressure. Many people do not eat enough fruits and vegetables, and consume high amounts of sodium as salt, which is frequently added to processed foods and are  deficient in potassium. Low intake of potassium-rich foods, coupled with a high intake of sodium, can lead to hypertension. In a study, one group ate servings of fruits and vegetables in place of snacks and sweets with a lower fat diet.  Another group ate a “usual” diet low in fruits and vegetables with a similar fat content  to the one found in the average American Diet.   After eight weeks, the first group lowered their blood pressure more than the second group.(1)

Figs are also a good source of fiber.  Results of a prospective study involving postmenopausal women showed a 34% reduction in breast cancer risk for those consuming the most fruit fiber compared to those consuming the least.   Besides their potassium and fiber content, figs emerged from our food ranking system as a good source of the trace mineral manganese.(2)

Other considerations:  Figs contain oxalates, which can become concentrated in body fluids and  crystallize, causing stones.  Therefore, individuals with already existing and untreated kidney or gallbladder problems may want to avoid figs.

Sulfur-containing compounds are preservatives added to dried foods like figs to prevent oxidation and bleaching of colors. The sulfites used to help preserve dried figs may cause adverse reactions.  Foods that are classified as “organic” do not contain sulfites.  This is another reason to buy organic!

Blueberries:  Blueberries contain many antioxidants and anti-inflammatory compounds.(3) The cardiovascular system has strengthened antioxidant status following consumption of blueberries.(4) Damage to muscles following overly taxing exercise can be reduced through consumption of blueberries.(5)  There is also evidence that consumption of blueberries can protect the nervous system from oxidative stress.   These antioxidant-based protective effects have been shown in older adults at risk of neurodegenerative diseases. (6)   Blueberries are a low glycemic index food. They also provide a very good amount of fiber (nearly 4 grams per cup). Low glycemic index foods with strong fiber content are foods are helpful in blood sugar regulation.(7) Antioxidant protection of the blood sugar regulatory system has also been demonstrated in blueberry intake studies, as has antioxidant protection against cancer. (8)

(1) Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997 Apr 17;336(16):1117-24. 1997.

(2) Suzuki R, Rylander-Rudqvist T, Ye W, et al. Dietary fiber intake and risk of postmenopausal breast cancer defined by estrogen and progesterone receptor status–a prospective cohort study among Swedish women. Int J Cancer. 2008 Jan 15;122(2):403-12. 2008. PMID:17764112.

(3) “Blueberries.”  The World’s Healthiest Foods. The George Mateljan Foundation,  Web. 01 September 2015 accessed. <whfoods.com/genpage.php?tname=foodspice&dbid=8>.

(4)  Basu A, Du M, Leyva MJ et al. Blueberries Decrease Cardiovascular Risk Factors in Obese Men and Women with Metabolic Syndrome. The Journal of Nutrition. Bethesda: Sep 2010. Vol. 140, Iss. 9; p. 1582-1587. 2010.

(5) Hurst RD, Wells RW, Hurst SM et al. Blueberry fruit polyphenolics suppress oxidative stress-induced skeletal muscle cell damage in vitro. Mol Nutr Food Res. 2010 Mar;54(3):353-63. 2010.

(6) Krikorian R, Shidler MD, Nash TA et al. Blueberry Supplementation Improves Memory in Older Adults. J Agric Food Chem. 2010 April 14; 58(7): 3996-4000. 2010.

(7) Still AJ, Cash KC, Johnson WD et al. Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women. The Journal of Nutrition. Bethesda: Oct 2010. Vol. 140, Iss. 10; p. 1764-1768. 2010.

(8) Adams LS, Phung S, Yee N et al. Blueberry Phytochemicals Inhibit Growth and Metastatic Potential of MDA-MB-231 Breast Cancer Cells Through Modulation of the Phosphatidylinositol 3-Kinase Pathway. Cancer Res. 2010 May 1; 70(9): 3594-3605. Published online 2010 April 13. doi: 10.1158/0008-5472.CAN-09-3565. 2010.

Enjoy your snack knowing that you are eating something full of powerful anti-oxidants that is yummy too!!!