Thursday, September 11, 2008
A Gradual Turn Towards a Vegan Diet...I'm There!
Eating healthy has always been a huge priority for me...of course, like many others, I have strayed from it at times, but overall, I have considered my diet to be pretty much low-fat and healthy...lots of fruits and veggies, lean proteins, low-fat dairy...but still, I have not been convinced that I have been doing what's best.
I recently had a saliva (yuck!) test done and it revealed something very strange...high estrogen and high testoterone. I don't take any natural hormones, nor have I ever been on birth control pills(well, except for three months when we first got married--never again!) So, it was strange that my hormone levels were imbalanced. I know because of my age, my hormone levels will fluctuate, but this bothered me. High levels of estrogen can cause all kinds of problems...anxiety, pms symptoms, mood problems, anxiety...and even breast and uterine cancers. Thankfully, my progesterone was in a good normal range, so that helps a lot...when the estrogen is unopposed, that is when the real problems can occur.
Did you know that your diet and environment can cause estrogen levels to soar?...and then when menopause hits, estrogen is so high that you really feel the symptoms of menopause when it drops. Women in cultures that have a more plant based diet have lots fewer pms symptoms and barely even notice when they hit menopause because their estrogen levels are already low. This interested me a lot, so I began studying up on it.
Also, I had shared with you all about my dad's failing health and how I really want to be as healthy as possible to avoid disease, medications, and even surgeries. I have kinda been on this road for a while...eating less and less meats, more veggies, fruits, and whole grains. It has been a gradual process for me, but I feel as though I have found some answers.
The first book I bought was Healthy Eating For Life For Women....because I had read that it covered female health issues, had recipes and meal planning ideas. The information in this book was so helpful and very convincing. It says:
The foods we eat have a dramatic effect on these hormonal cycles. Foods you may have grown up eating-meats, cheese, eggs-easily drive hormone levels up. Just as fatty foods make your cholesterol level rise, they do the same to your estrogen level. And, the more fat you have in your diet, the higher the estrogens go. This happens with all kinds of fat whether if comes from meat, dairy products, or from oils used in cooking.
I also found this very interesting:
Eliminating animal products from your diet will cut that fat and remove all cholesterol, making room for nutrients that restore and repair cells, slow the aging process, and prevent disease.
A lot of doctors say you should just cut out red meat to help with heart disease, but this book states something very different.
Here's the take home message: The most powerful heart conditioning diets use vegetarian foods and avoid animal products completely. All animal products--poultry, fish, beef, eggs, and dairy products-- contain cholesterol and saturated fat, which is why a switch from red meat to white meat does not lower cholesterol levels very well. Foods from plants let you avoid all the cholesterol and nearly all the saturated fat.
After reading this book, I also ordered The China Study, which gives more research and medical evidence into why plant based diets are better for preventing a multitudes of diseases...including cancer, heart disease, diabetes, and arthritis. I don't think this means those who eat this way will never get sick, but it does give us options on how to equip our bodies with nutrients to fight off disease that could end our lives early...or even live with diseases for many years, while being on various medications with terrible side effects. One of the most convincing things I read in The China Study was about a study that was done on people with heart disease...clogged arteries and failing health. They followed a plant based diet and the arteries actually came unclogged and most people did not even need meds anymore! The reason is because when eating plants based foods, you are not adding any cholesterol and the fat is very low...the body fills up with good for you things that can improve health significantly!
What about protein? I found out from this book also, that there are many vegetables that have more protein than meat...based on calorie intake. For example, you can still get as much protein as in a small steak by eating a huge unlimited size salad with nutrient rich greens...kale, romaine, broccoli, or spinach, plus, all the other nutrients that the greens have...plus minus the saturated fat and cholesterol. Makes sense.
I have read Eat To Live recently and have gained some more insight into healthy eating. I really love this practical book also written by a medical doctor. He has treated thousands of patients by changing their eating lifestyle...and by doing this he has reversed the diseases in their bodies! I love all the recipes in this book, too.
I still stand by most of what I wrote in my healthy foods posts found here, here, and here. I still buy lots organic...still read labels for those yucky ingredients, and try to eat very low fat...now it is just one step healthier...all plant based. Well, I do have a couple of exceptions...I am still going to add some feta cheese to my wraps and salads...and I will have some seafood(scallops, fish, or shrimp) occasionally, but not very often. I plan to eat 98% vegan, with just these exceptions. So, I am committed to it and really want to make this a lifestyle change! It will be hard at the upcoming youth retreat...the veggies aren't all that great, but I think they do offer salads...I will have to bring some fruit, nuts, and whole grain breads or something. These will be the hardest times to stay consistent because of the lack of options.
I started this before we went to the beach and wondered if I could do it while there...but it was fine. I did have scallops 2 nights for dinner and fish one night, because we were at the beach and that was my vacation splurge! I have been amazed at how easy and fun it is to eat vegan...I love greek wraps, bean soups, lots of big salads...and it is so easy to adjust what I am making for my family and just make my vegan! I would never force this on my family...Mike's idea of a wonderful dinner out is a filet at Ruth Chris's steakhouse! But, he has said he will eat less meat for dinner and larger helpings of veggies! I think that is great! My kids...they(my big girls) wouldn't go for this, but that's okay for now. They eat pretty healthy, for the most part...I just think this needs to be a personal decision.
Here are some things I am enjoying:
~Whole wheat pasta with tomato basil sauce
~Lentil soups, bean soups, taco soup(with just beans), lots of veggie soups (Baxter makes a delicious store bought one)
~Wraps with whole wheat wrap...I love them with Romaine, diced tomatoes, shredded carrots, red onion, black olives, a little feta cheese (not vegan, I know), and mediteranean hummus.
~Lots of different veggies...tons of broccoli, spinach,etc
~Whole wheat tortillas filled with sauteed onions, peppers, mushrooms
~Portabella mushrooms...love these!
~All kinds of salads
~Nuts, seeds, and all kinds of legumes...black beans, great northern beans, kidney beans, pinto beans, black eye peas, lentils. I do limit the nuts and seeds just so I don't add too much fat.
~Rice milk for when I have cold whole grain breakfast cereals
~Brown rice
~Whole grain breads and whole wheat english muffins with Polaner all fruit
~All kinds of fruits...strawberries, blueberries, cantaloupe, raspberries, bananas, grapes, fresh pineapple, apples, oranges
~Oatmeal(not instant), whole grain cereals, multi grain hot cereals
This is also a great way to lose weight...it will just happen. I am not doing it for that reason, but I know that is an issue for some. There are so many confusing ways out there to diet and lose weight. And, most of them don't work and are not even healthy! Maybe these books can help you get on a path of learning what does work and what will benefit you healthwise! The funny thing is I do not feel deprived at all...not one bit. I am full and have a lot more energy! It has actually been fun finding recipes, reading vegan websites, and learning all about it. My husband says that healthy living must be my hobby--I agree!
I am sorry I have been so consumed with this healthy eating stuff...I just felt like I needed to add what I have changed since my recent post on healthy eating. I have been on a serious mission and just like to write about it. Maybe it will help someone else.
I am a stay at home mother to 4. I am very blessed to have a godly husband who loves the Lord and his family. I welcome the days of much needed grace,the times of sweet victories,and the tears of trials,knowing it is all for God's glory. I want my lifesong to sing to Him,the author and finisher of my faith. Soli Deo Gloria--To the Glory of God alone.
22 Comments:
thanks for sharing Kim. i've been reading more about all of this lately too and am slowly making some changes.
We too have been making food changes. We try to have more vagan meals per week than meat, and we don't eat red meat. It's not quite there yet, but it's a start!
I have also been drinking green tea, which has numerous health benefits. We just drink the decaf version to avoid the caffeine.
Thanks for the informative post!
Hi Kim! I was raised a lacto ovo vegetarian and didn't start to shift into eatting strict vegetarian or vegan until a couple of years ago. I am still not 100% in that if we go out or are visiting friends and family that are not vegan I don't make a fuss AT ALL! My husband eats meat and has little interest in giving it up or any other dairy items so we still have a little of everthing in the pantry and frig, although he did give up milk after I read portions of The China Study to him. He now will pour Rice Dream over his cereal. Our grocery bill can get expensive if we both go shopping together! That being said he is supportive as long as I don't pound him over the head with talk of healthy eatting. It's a balance.
Two of the best books out there, IMHO, are The China Study and Eat to Live. When I saw them on your list I knew you were headed in the right direction for educating yourself.
You eat very healthy anyway so my assumption is this won't be a difficult transition for you but rather a natural extension of continued learning.
For me personally I struggle with not enough exercise and sugar. Having always been a very thin, active teen and young adult it has been a bit of an eye opener that you need to work to maintain that as you get older. HA! It was always so easy for me without trying that I hadn't developed good exercise habits and am now, after two kids and hitting my mid-thirties, needing to get back in shape. I do love sweets so that is a temptation regardless of meat or dairy!
I have several friends who are vegan including my Mom and Sister. We recipe swap and that helps.
I know you've checked out www.thepaintedhouse.blogspot.com and know of her husbands journey through cancer. She has another blog entitled Dinners Ready where she has many vegan recipes and she talks of their journey to eatting meat, dairy and sugar free for her husbands health. She is the little sister of one of my very good friends and a true inspiration.
I look forward to reading of your journey and any recipes you come across. Your roasted asparagus is now one of my favs!
I've seen a *bunch* of delicious looking vegan foods on Foodgawker and Tastespotting (photos from food bloggers that link to their blogs). You should browse those sites (just put a .com after each site name) if you have a few minutes. Lots and lots of vegan.
I admire you for this!
Hi Kim,
I've been reading your blog for quite awhile, but I don't think I've left a comment. :)
I'm also a homeschooler, love to exercise and also on a mission to eat better. I'm getting my saliva test in 2 weeks (have to wait for the right day of my cycle). My Dr. suspects Estrogen Dominance and even low Progesterone (because I'm having trouble sleeping.)
I'm excited to find out, and keep moving towards better health.
Beyond diet, did your Dr. recommend anything else for your out of balance hormones?
I'm also into reading about safe plastics and how to stay healthy in that respect. :) It is MY HOBBY for sure.
Blessings,
Kelly (from Michigan)
Kelly,
Hi and thanks for your comment!
My compounding pharmacist who did the saliva test said that I would benefit from DIM as a supplement and a liver cleanse, also adding some natural progesterone cream, even though my progesterone was in a good range...I'm going to my Gyn doctor the end of the month and I will give her my saliva test results and discuss all this with her. She is a medical doctor but really into the natural approach.
I'm not really into adding supplements and such and am very cautious before beginning anything. I will see what my doctor says and go from there. I think my diet change is a great start! I already feel tons better!
Hi Kim,
I really enjoy posts such as these because this information is so interesting to me! My mom has always been very health conscious, she would even agree that she has gone overboard at times.:) As a result, I have been exposed to much of this thinking for years! My husband is not so much into the vegan thing. He agrees that he should eat more veggies and fruits but he still wants me to prepare chicken and fish and he loves cheese! My children love these sources of protein as well. So it is hard to cook very different things in one night.
I will look at the books you recommended. The subject of nutrition is so wonderful.For myself, I have to remember that though it's very important,I cannot become to obsessed about it. My husband helps to keep me balanced.;)
I forgot to ask, do you know if the books offer any information about nutrition and how this approach impacts pregnancy?
Thanks!
Yes! The one on Women's health has a chapter on fertility/pregnancy and nutrition. It is very good.
Kim- I am going to come back and read this post again and make notes! I could totally go vegan today and not miss meat at all. I was wondering if you found anywhere in your reading, though, that soy products (soy milk, etc.) contains lots of natural estrogen? I've been told that several times. Therefore, there are soy shakes, etc. that are often prescribed to menopausal when estrogen levels are low.
Jill, Yes! That is one food item that I have to avoid also....it does raise estrogen levels and I was eating soy in some kashi products and also some other phyto estrogen type food items, thinking it was good for me...That may be why my levels were high. So no tofu or soy milk for me! At least not until menopause when I may benefit from it. Rice dream milk is really good, though.
Those saliva tests are no fun, but so informative. I had one done a few years ago and learned so much about what my diet/lack of exercise was doing to my body. The compounding pharmacist I used in Arkansas was amazing and able to formulate the exact cream my body needed at the time. Since I moved to Oklahoma, turned 30, and had another baby I've experienced completely new symptoms and I need to look for a good Dr. and pharmacist here.
I've never even attempted a vegan diet, but it looks interesting. I've requested one of the books you recommended. Thanks for the suggestions!
Keep the posting up! Here's a great site if you haven't seen it on this very subject. I have always felt my best when eating this way:
http://hacres.com/recipes/recipes.asp
Thanks for the wonderful insights.
Hi Kim
I just wanted to say that I agree totally with that diet and have been on it since I had ovarian cancer five years ago when I was just 30!! I then discovered that I had Hashimotos disease which had become underactive thrydoidism. That was found 9 months after the surgery to have the tumour removed (whilst being pregnant with my little girl Eliana). After researching I learned that thyroid issues when left untreated often produce high levels of estrogen in the body which may well have caused the cancer. I'll never know for sure. I hardly eat red meat but do eat chicken once a week, although only organic and I do eat fish every couple of weeks but the rest of the time we eat lots of veggies, beans, grains and nuts and seeds....it is so good!! And I love rice milk, I cannot eat too much diary so this is a tasty substitute!! Thank you for sharing Kim!! Praying for you and the Lord's will for your adoption for Lydia!
Blessings,
Naomi
My youngest turned to a vegetarian diet at the beginning of summer. I've been surprised at how relatively simple it is to just adjust her meals. And I find with her change I am starting to make small adjustments in the whole families meals. We have meatless meals more often which never occured before.
Kim, I ordered one of the books so I'll find out some info soon but could you also tell me what you are doing for calcium? What have you read about sources such as yogurt,(Plain,organic) and no or low fat is what I currently put in the smoothies for our family. I also like keifer. Just wondering what you've read about dairy other than milk. I also am thinking calcium is very important during pregnancy.
Thanks for your help.:)
Hi Kim--You don't know me, but I read your blog regularly. I'm Amber and Taylor's mom. I would love to talk to you sometime about food choices. I, too, struggle to make good selections for our family that are nutritious and beneficial. When I was about your age, I took a course in vegan cooking from an Adventist school and learned a few things about cooking vegan. Although I really think people should eat a lot of vegetables, whole grains, legumes, and healthy fats and I admire anyone trying to work toward that goal, I wonder if my great concern with food did not affect at least one of my children in an unhealthy way. In retrospect, I'm not so sure I would have taken exactly the same path in this one area. I admire greatly your efforts in raising your family in a godly and disciplined manner.
Thanks for taking the time to share your thoughts on your blog. I really enjoy reading what you have to say!
May God continue to bless you,
Mayre (from Texas)
Sorry, but I didn't mean to post with Alisha's name. It reverted back during the word verification.
Mayre
Hi, Mayre,
Thank you so much for your comment! I was so thrilled to meet Amber this weekend! You have such a wonderful family!
I would love to hear what you have to say about this! Would you mind emailing me sometime? I appreciate hearing about wisdom in this area! Thanks so much!
lifesongkim@gmail.com is my email address.
You go girl! I am one step behind you. You have made the change faster than I have but I am continuing to go that direction. The step to vegan seems like a huge leap for me though. Especially since I would be changing not just for me but for 6 other people. I know it is for their long term benefit, yet it is still just a hard change. ;o)
Have you heard of PCOS? Polycystic Ovarian Syndrome? This could potentially be the cause of your higher testosterone levels. Just a thought.
Wow, I am seriously inspired. I just ordered Eat to Live and Healthy Eating for Life for Women.
I think I'll start by making one meal a week vegan and going from there. I also read your other posts on healthy eating and it's really motivated me to reconsider all the diet soda I drink!
We've gotten healthier over the last couple of years (eating mostly organic foods, cutting out MSG and high fructose corn syrup), but I find that my COOKING is not very healthy. I tend to cook a lot of comfort food with lots of butter and cheese (it seems like almost everything I make starts with a roux) and that is where I can make an easy and significant change. Substituting ingredients and replacing meals with better options, etc.
Anyway, thank you for all this information - it's really gotten my husband and I talking about the changes we want to make in our diets and why it's SO important!
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