Diet soda depletes calcium and may increase heart attack risk

The average American drinks 216 liters of soda each year.¹ Soda drinking has previously been associated with lower bone mineral density in women and children,^2,3 and one study in particular has focused specifically on the effects of diet soda on bone health.  The authors commented that this research was sparked by the observation that diet soda drinking behaviors are often different than regular soda drinking behaviors – women often use diet sodas in an effort to avoid weight gain – either to stave off hunger between meals or as a replacement for calorie-containing beverages.  Many women drink over 20 diet sodas per week.⁴

These researchers discovered that parathyroid hormone (PTH) concentrations rise strongly following diet soda consumption.  PTH functions to increase blood calcium concentrations by stimulating bone breakdown, and as a result release calcium from bone.

In the study, women aged 18-40 were given 24 ounces of either diet cola or water on two consecutive days, and urinary calcium content was measured for three hours.

Women who drank diet cola excreted more calcium in their urine compared to women who drank water.  

The authors concluded that this calcium loss may underlie the observed connection between soda drinking and low bone mineral density.⁵

Although caffeine is known to increase calcium excretion and promote bone loss,⁶ caffeine is likely not the only bone-harming ingredient in sodas.  A 2006 study in the American Journal of Clinical Nutrition found consistent associations between low bone mineral density and caffeinated and non-caffeinated cola (both regular and diet), but not other carbonated beverages.⁷ One major difference between the two is the phosphoric acid in colas, absent from most other carbonated beverages.

In the Western diet, phosphorus is commonly consumed in excess – at about 3 times the recommended levels, whereas dietary calcium often low.  Although phosphorus is an important component of bone mineral, a high dietary ratio of phosphorus to calcium can increase parathyroid hormone secretion, which is known to increase bone breakdown.   Studies in which women were given increasing quantities of dietary phosphorus found increases in markers of bone breakdown and decreases in markers of bone formation.^8,9 Therefore it is likely that the phosphorus content of colas  triggers calcium loss.

There is nothing healthy about diet soda.  It is simply water with artificial sweeteners and other chemical additives, such as phosphoric acid.

The safety of artificial sweeteners is questionable, and they provoke the release of insulin and other hormones that regulate blood glucose; their intense sweetness confuses the body, which naturally associates sweet taste with calories – over time, these mixed signals can lead to increased appetite and weight gain.¹⁰ 

Diet sodas don’t just weaken our bones, they are linked to kidney dysfunction and promote obesity.

Furthermore, in a recent study, older adults who drank diet soda daily had a 43% increased risk of heart attack or stroke compared to those that never drank diet soda.¹¹

Click HERE to read the original Diseaseproof article.

Image courtesy of Chris J. Bowley via Flickr.

What You Need and How To Get It

The nutrients most often lacking in a vegan athlete’s diet are protein, calcium, vitamins B12 and D, zinc, and iron.  If you are doing serious training, you will probably want to add protein in powder form to shakes or smoothies. Some of the best ones are hemp, pea, and rice. Hemp is especially good for athletes as it has anti-inflammatory properties and contains vitamin E, which helps to repair muscle fibers. Don’t forget about nut butters — a few tablespoons of almond butter and an apple or banana make a powerful snack.

Calcium is found in mustard greens, kale, chard, dried figs, and sesame seeds. You can also find it in chlorella, a powder made from freshwater algae.

The simplest way to get the vitamins and zinc are through a supplement or through foods such as cereal or nondairy milk that have been fortified. Check your labels, however, if you’re depending on fortified foods to get these nutrients, because your daily dose may not be enough.

Legumes (beans, peas, and peanuts) are a good source of iron as well as protein. Other iron-rich foods include raisins and cruciferous vegetables: broccoli, cauliflower, and cabbage. Citrus or berries combined with these increases the bio-availability of the iron. Cooking in a cast iron pan is another way to get extra iron into your diet.

Recipes for Recovery

These recipes are from Brendan Brazier, vegan triathlete and author. He recommends eating foods of a pudding or smoothie consistency post-workout so your body can repair tissue damage and rehydrate without diverting a lot of energy to the digestive system.

Chocolate Recovery Pudding

4 ounces medium-firm tofu (for protein, calcium)
1 ripe banana (for electrolytes)
1/2 ripe pear (for sugar)
1/2 tablespoon hemp oil (for essential fatty acids, omega 3 and omega 6)
1/2 tablespoon cocoa powder (for flavor)
sprinkle sea salt (for sodium)

Blend all ingredients together.

Nutrient-Rich Shake

3 cups water (or 2 cups water and 1 1/2 cups ice)
1 banana (for electrolytes)
1/2 cup blueberries (for antioxidants)
1/2 pear (for sugar, fiber)
1 tablespoon hemp oil (for essential fatty acids, omega 3 and omega 6)
1 tablespoon ground flax seeds (for omega 3, fiber)
2 tablespoons hemp protein (for complete protein)
1 teaspoon maca, powdered form (for sterols, alkaloids, glucosinolates)
1 teaspoon chlorella, powdered form (for vitamin b12, chlorophyll, nucleic acids)

Blend together. For variety, add a tablespoon of raw pumpkin or sunflower seeds. Raw carob powder is also a good addition.

While you’re focused on putting plant-based, wholesome food into your body, don’t forget the basic advice that applies to all athletes: hydrate and avoid sugary, highly processed “energy” drinks and snacks. The real energy is in real food.

Image courtesy of Flickr

1)      The #1 secret weapon: reusable Softcup, a safe, eco-friendly and cost effective alternative to tampons and pads. A single reusable Softcup can be used for an entire menstrual cycle by cleaning the product regularly, at least every 12 hours. It’s vegan and contains no toxic materials. Best of all (I mean besides mess-free sex, which it allows you to have) is that you don’t have to wear those hideous “period panties” anymore.

2)      No granny panties allowed! Wear Organic cotton undies that are chemically safe and cute (like THESE)! You can’t have all those pesticides and chemicals near your lady parts.

3)      Bring sexy back with Urban Fox lingerie. There is nothing granola about these under pinnings. You’ll look like a pin-up model wearing them. Hand-crafted eco-friendly undies and lingerie for the knockout!

4)      Launder your garments in a natural and vegan soap like Eco Nut, which cleans and kills odors effectively. It’s good for you and good for the environment!

5)      Now that you are using reusable Softcup you might want some sexy time. Spice things up with Sliquid 100% natural and vegan personal lubricant. Safe for condoms and Softcup, as well as your body!

Follow these easy tips for a vegan and sexy period. What more could a girl ask for? For more Sexy and Civilized beauty and boudoir tips go to paigepadgett.com

~ Anita

Coffee contains both health-promoting properties as well as some potentially harmful ones. Some research shows benefits of coffee consumption, thanks to its antioxidant properties and ability to expedite the passage of food and toxins through the gastrointestinal tract. There are studies showing an association between coffee intake and reduced risk of cancer and type two diabetes. Also, the caffeine in coffee has been shown to enhance exercise and fitness performance as well as improve cognition. So, a cup of Joe before a workout or before taking a test can be beneficial. That same caffeine acts as an appetite suppressant, which could also be an advantage for many people.

On the flip side, coffee is linked to an increased risk of high blood pressure because of the caffeine. Also, anyone with Gastroesophageal reflux (GERD) should avoid coffee because it can exacerbate the problem. Both caffeinated and decaf coffee can irritate the lining of the stomach and increase acid production. Coffee has an overall acidifying effect in the body, which is something to be wary of.  Anther concern is the presence of acrylamides in coffee. These cancer-promoting compounds form during the roasting of coffee beans, and small amounts do ultimately find their way in the brewed end-product.  Finally, caffeine is a stimulant and does inhibit the ability to fall asleep for many, so it should be consumed earlier in the day to avoid this effect.

Overall, if you are eating a whole food, plant-based diet that includes plenty of vegetables and fruit, a little bit of coffee is not going to stand in your way of attaining and maintaining optimal health. Like with many foods and beverages, moderation does matter. Most of the evidence settles on the safety of 1-2 cups of coffee per day for the general population.

Image courtesy of Flickr (@Doug88888)

I’d like to say that I went vegan because of ethical reasons, but I actually made the switch for health reasons when I was diagnosed with cancer.

In 2008 I was living like most girls in their early 20s – partying, working and had just finished uni.  I thought I was indestructible and always took on too much.  At the end of 2008 I decided to go overseas for a few months and worked as a model in Europe.  I wanted to experience as much as possible so I definitely wasn’t taking the time to look after myself!  I was eating too much (lots of dairy as I was vegetarian at the time), drinking too much and was very busy with work.

Just before I came home, my booker in Italy pointed out that I had a lump on my neck.  I didn’t think anything of it at the time, but when I got home I had it checked out.  It turned out to be Hodgkin’s Lymphoma (cancer in the lymphatic system).  I was in shock, to say the least.  You just don’t expect to be told that you have cancer.  Especially when you are in your early 20s.

 I started researching and came across so much information about animal products and their link with all sorts of diseases, including many forms of cancer.  I came across a book called The China Study which provides a ridiculous amount of evidence that animal protein, especially casein (the protein in milk) actually promotes cancer growth.  I couldn’t believe it!  Why wasn’t this info out in the general public?

Needless to say, I went vegan straight away.  I had already been vegetarian for about 6 months but I had come up with lots of excuses not to give up dairy.  Now with my life threatened, it was very easy and I’ve never looked back.

When I decided to go vegan, I was so surprised at the effect it had on me.  I couldn’t believe how amazing I felt, both physically and mentally.  My skin and eyes became so clear and bright, I had all this extra energy and felt like a new person.  It was as though a weight was lifted from my shoulders and I felt happier and more at peace.  It really changed my life in more ways than one and now that I am in remission I want to help others feel great too.

So, if you want a healthier body, a clear and happy mind and a peaceful spirit, I’d love to help you!

My partner, Dave and I have been working our little butts off to put together a 21 Day Live Vegan Online Program.   We’ve run the program 3 times now and each time we fine tune and personalize it to ensure that each person gets exactly what they want out of it.  Some participants are simply curious to learn more about living a kinder life, while others have been vegetarian for years and want to make the final switch to vegan.  We welcome anyone and everyone and provide 24/7 online support during the program.

This is what a couple of participants had to say about it:

Ann Lodberg – Model and Make Up Artist (www.annlodberg.com), Queensland, Australia

“The 21-day program has truly made the transition to Vegan such an easy and enjoyable process for me. Right from the first email I was happily surprised at the information and recipes that were provided and as the days went by the information kept on coming.

The Crew at Vegan Era were so supportive!  Whenever I had any questions they were there with boatloads of information and suggestions.  I think the 21-day program is a brilliant way to begin a Vegan life. I already feel a million times better for making the change and I have the 21-day program to thank for this!”

Vicky Lovell – Nurse, South Australia

“Everyday was exciting, waiting to see what the email would be about. The first day was great, with the recipe book, which has some fantastic recipes in it!!!   I especially loved the emails that answered questions I had in mind but hadn’t asked, e.g. Soy, what is it about?; Getting your B12 as a vegan; Iron?; What about eggs?

I have been loving the food I am eating, and how I am starting to feel.  I never get pains in my stomach anymore, I don’t get headaches, I do have a very painful shoulder but my chiropractor is working on that (it is from work!), but there doesn’t seem to be all those niggly pains I always had.  I am starting to sleep better without lots of drugs to help me!!  Even my gorgeous female doctor said yesterday, you are looking great!!”

Break Those Bad Habits

Making positive lifestyle changes in your life usually comes down to habits – breaking bad ones and creating new ones.  Research shows that it takes 21 days to break a habit, so we are here to help you get there!

Each day you will receive information from us and we are here to support you 24/7 for the entire 3 weeks.   The program includes weekly meal planners, shopping lists, videos, recipes, guides to veganize your life, important nutritional information and even some special guests who are experts in their field sharing their wealth of knowledge (including Gretchen Tseng, Editor of Chic Vegan!!)

The 21 Day Live Vegan Program starts on Sunday March 11 and we have a special price going to start the year off, just $39.

To register, simply click here.  If you have any further questions, please don’t hesitate to email me at mandy@veganera.com.

“[A]fter thinking about the countless numbers of animals slaughtered for food and the precarious state of the planet, I have decided this is the right thing to do. I am sure this is what the animals would want. We need to get the message out as quickly as possible for them and the planet.”

Kathy is truly a cool vegan and is doing her share to pay it forward for our beloved animals and Mother Earth.

If you would like to get your hands on the e-book version of Vegans Are Cool, send an email to: vegansarecool@gmail.com with the subject header: I want the Vegans Are Cool e-book!

If it is at all possible for you, I highly recommend paying it forward to Kathy by choosing to “Pay what you wish” for the book via Paypal (vegansarecool@gmail.com). The money will be used for vegan promotional activities such as vegan billboards and also to support animal rescue organisations. This is totally optional as the book is available for free to everyone that requests it.

Kathy has kindly agreed to Chic Vegan to publish one of the inspiring interviews from the book.

MEET MITCH AND IMOGEN DAWES

How old are you?

Imogen: 6      Mitchell: 10

How long have you been vegan?  Were you vegetarian before that and if so, how long?

Imogen: since I was less than one.

Mitch: since I was 4½. Our family had been vegetarian before that. My mum went vegetarian when she was a teenager, and Dad became a vegetarian after he met Mum.

What are the benefits of being vegan for you?

Mitch and Imogen: We’re healthier than other kids we know, and we have lots more energy. We hardly ever get sick, and when we do, we get better much faster than the other kids in our classes. Neither of us have had to have a day off school because of sickness for a couple of years. We like it that because of the way we eat, we don’t harm animals and we’re not supporting factory farms that treat animals cruelly.

What do other kids at school think about your choice to be vegan?

Imogen: Some of my friends tell me they would like to be vegan but their parents make them eat meat because they think they need it to be healthy. One of my friends said if you don’t eat meat you can’t be strong and healthy, but I’m stronger and healthier than her!

Mitch: Some of my friends think what I bring to school for lunch is pretty weird, but they don’t give me a hard time about it. Sometimes kids ask why I don’t eat meat, and they try to tell me it tastes really nice – but I don’t think death could ever taste nice.

Why do you think it is important to be vegan?

Imogen: Because being vegan means you don’t think you’re better than animals and that you’re allowed to hurt them and kill them and eat them. We’re animals too!

Mitch: Because we’re saving animals’ lives and it’s better for our health and for the environment. If you eat plants rather than feed plants to animals and eat the animals, you don’t need as much land to grow food. Then trees don’t have to be cut down and endangered animals’ habitats can be saved so they won’t go extinct.

What are your favourite vegan foods?

Imogen: My mum makes yummy, healthy vegan cakes that have fruits and vegetables in them. I love strawberries, mango and broccoli.

Mitch: I love Lebanese and Thai food – anything spicy! I also like goji berries, Pink Lady apples, raspberries, mangoes, kale in cashew sauce, broccoli and Brussels sprouts – really! My mum makes chocolate pudding that has beetroot, spinach and blueberries in it. It’s really yummy!

Do you have a message for other kids your age about being vegan?

Mitch & Imogen: Being vegan is good for you because you live longer, you’re healthier and you don’t get sick very often. It’s good for the animals because you save farmed animals from being killed and eaten and you protect endangered animals from going extinct. And it’s good for the environment because it reduces forest clearing, toxic runoff from factory farms and greenhouse gases like methane and nitrous oxide.

I am sure there are great eco-friendly powder detergents out there, however my particular washer does not work well with them (The dispenser seems to get gooped-up which is no fault of the detergent, just a flaw with my washer).

So I am really excited to report that I finally found Roux Maison which is an eco-friendly liquid laundry detergent that actually does a great job cleaning my clothes and smells great!  I have been using it for the past two weeks and my laundry comes out clean AND smelling great.

My favorite fragrance is the Sweet Tea, though I have also tried the Ambrosia and like that as well.  I have been using the Essential Detergent for all of my regular laundry and tried the Fragrance- Free Delicate Detergent as well with great results.

Roux Maison’s website has some great product information:

Essential Detergents

• Created for all typical laundry needs such as sheets, towels and everyday clothing
• Non-abrasive and rinses clean with no residue
• Highly concentrated – 40 machine loads or 80+ hand washes per 16 ounces
• Hypo-allergenic
• BPA-free bottles

Sport Detergents

• Eliminates dirt, odor and bacteria that thrives in dirtiest and sweatiest technical and workout gear
• Maintains elasticity of lycra, spandex, hi-tech and performance fabrics
• Fabrics retain breathability, moisture-wicking and waterproofing properties
• Non-abrasive and rinses clean with no residue
• Highly concentrated – 40 machine washes or 80+ hand washes
• Hypo-allergenic
• BPA-free bottles

Delicate Detergents

• Designed for machine or hand washing all fine washables:  lingerie, hosiery and shapewear
• Perfect for different specialty fabrics:  silks, cottons, synthetics and others
• Engineered to breakdown and remove perspiration salts, body oils and stains
• Non-abrasive and rinses clean with no residue
• Highly concentrated - 40 machine washes or 80+ hand washes
• Hypo-allergenic
• BPA-free bottles

Swimwear Detergent

• Convenient 1 oz travel size
• Specifically designed for specialty and technical fabrics
• Highly concentrated - 2+ machine loads or 4-5 hand washes
• Hypo-allergenic
• BPA-free bottles

Since I am so happy with Roux Maison’s detergent, I am looking forward to trying their stain remover as well.

Have you had any luck with eco-friendly detergents?  What are your favorites?

All Unearthed paints, plasters, and wood finishes are vegan, which means they do not contain animal products and have never been tested on animals.

Avoiding chemical exposure  is an even bigger concern while pregnant.  One of the most exciting projects that a couple go through while waiting for baby is putting the nursery together and Unearthed Paints allow mama to be involved in the painting process too since all of their paints are 100% zero-VOC and safe to use while pregnant.

Plus, the colors are gorgeous!  The color line spans the full spectrum of color from cool and muted to amazingly vibrant and are made with raw ingredients such as clay, chalk, marble, and earth and mineral pigments and that are not produced with petrochemical (oil-derived) or synthetic ingredients.

While I am impressed with Unearthed Paints products, I am even more impressed by how environmentally and socially responsible the company is.

For every square foot of Unearthed Paints, Plasters or Wood finishes you purchase, Unearthed will purchase one square foot of rain forest, and donate it back to indigenous peoples that have responsibly lived on the land for thousands of years.

Unearthed Paints line includes Clay Paint, Vega Paint and Clay Roll-on Plaster, so there are plenty of applications to choose from.  They also carry wood finishes, primers, and thinners.

1. Stand, quiet your mind, take 3-4 deep breaths in and out. As you breathe, inhale for 4 full seconds and exhale for 6 full seconds on each breath. Try to maintain this breathing pattern as you continue. If you like, set your intention for the day, such as “I am going to maintain a positive attitude throughout every facet of my day.”

2. As you reach for the carafe, think to yourself, “I am reaching for the carafe.”

3. Next, think, “I am filling the carafe with water. I am grateful to have running water.”

4. “I am pouring the water in the coffee maker. “

5. “I am putting the coffee grounds in the coffee maker. I am happy to have coffee to make this morning.”

6. “I am turning the coffee pot on. I am blessed to have electricity.”

7. “I am pulling my favorite coffee mug out of the cupboard.”

8. “I am pouring my coffee.”

9. “I am drinking my coffee. I am going to have a great day.”

You can apply this technique to virtually any activity. If you do so and you maintain a regular, deep breathing pattern, you give your lungs and vital organs a wonderful and much needed massage and allow your body to release toxins that clog up when you get stuck in a shallow breathing pattern.  Ready, Set, Breathe!  Stay tuned for more meditation blogs, including easy daily mantras and cleansing breaths.

A few years back I was suffering from recurrent bladder infections (3+ in one year!) and hated having to take antibiotics.  When you truly need antibiotics they can literally be a lifesaver, however it is well known that antibiotics are vastly over prescribed in the United States and the overuse is detrimental for individuals and the public at large.

After drowning myself in jugs and jugs or cranberry juice (I even resorted to the unsweetened 100% cranberry juice), my UTI’s persisted.  In an effort to avoid another UTI and avoid the antibiotics that oftentimes accompany such an infection, I began researching the issue and discovered that there are steps we can take as well as an amazingly safe natural product we can use when needed to ensure our urinary tract health and avoid infections.  As a result of my findings, I have not had a UTI since!

MY MIRACLE

Thankfully my research brought me to Dr. Jonathon Wright.  I stumbled upon this post from his Tahoma Clinic blog which discussed the benefits of the simple sugar D-Mannose in the fight against UTIs.  With regards to the safety of D-Mannose, Dr. Wright states:

“D-mannose is very safe, even for long term use.   D-mannose is a simple sugar, very little of it is metabolized. It doesn’t interfere with blood sugar regulation, even for diabetics. It creates no disruption or imbalance in normal body microflora. It’s safe even for pregnant women and very small children. In the less than 10% of cases where the infection is a bacteria other than E. coli, antibiotics can be started in plenty of time. (Many physicians will likely advise collecting a urine specimen for culture, if possible just before starting D-mannose, so that the bacteria can be identified as rapidly as possible in the few cases when D-mannose doesn’t work.)

WHAT IT IS AND HOW IT WORKS

As mentioned above, D-Mannose is a simple sugar that occurs naturally in both cranberries and pineapples.  Since very little of the sugar is metabolized by our bodies, most of it is excreted through our urine.

So what does this have to do with UTIs and how can it help cure them?  The bacterium that causes most UTIs is called Escherichia coli (“E. coli”).  When we become infected with a UTI most often it is caused by bacteria called Escherichia coli (“E. coli”).  This E. coli likes to attach itself to the walls of our bladder which causes a multitude of problems.  Fortunately for us E. Coli LOVES D-Mannose.  When we drink water that has been mixed with D-Mannose, the D-Mannose makes its way to our bladder and the E. Coli lets go of our bladder wall and grabs on to the D-Mannose.  When we urinate the E. Coli leaves our body.  I am amazed by how simple and effective this remedy is.

Whenever I feel that I may be coming down with a UTI, I drink water with D-Mannose and I do not get one!  I travel with D-Mannose…I am that big of a believer.

D-MANNOSE DOSING

The usual dose for D-Mannose powder is 1/2 teaspoonful (2 1/2 grams) stirred into water every 2 to 4 hours. If the infection is not substantially better within 24 hours, it is probably not being caused by E.coli. in which case it is recommended that you contact your regular physician.

My favorite brand of D-mannose is by pure encapsulations (click here for more information).  I always keep a container or two in my home.

ADDITIONAL PREVENTATIVE MEASURES

In addition to Dr. Wright’s suggestion to utilize D-Mannose, Dr. Joseph Mercola suggests that there are simple steps you can take to help promote a healthy urinary tract:

• Drink plenty of water every day – this dilutes your urine and helps you regularly flush your system.
• Urinate when you feel the need.  Don’t resist the urge to go.
• For women, wipe from front to back and use unscented and unbleached toilet paper as many young women react to the dyes and chemicals in other toilet papers.
• Take showers instead of baths.
• Cleanse your genital area prior to and after sexual intercourse.
• Urinate after intercourse to flush out your urinary tract.
• Avoid feminine deodorant sprays, douches, and powders that can lead to irritation of the urethra and genitals.
• Only use cotton sanitary napkins and tampons.  97% of women believe they are made of cotton, but the truth is LESS THAN one percent actually is.

I hope these tips are as helpful to you as they have been for me.  Bladder infections are no fun!

Here’s to health!

Gretchen

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