The recent information from the 5th International Congress on Vegetarian Nutrition regarding Vitamin D was very interesting.  Most people know that vitamin D is not really a vitamin, but a hormone.  Ultra violet light from the sun reacts with cholesterol in our skin to make vitamin D.  10 - 15 minutes per day with exposure of the hands and face is sufficient to produce the amount of vitamin D required.

But, because we now live such a sedentary and largely indoor life many people are showing signs of vitamin D deficiency.  Extreme deficiency would manifest symptoms in children with weak bones that tend to bow out and don’t grow properly.  But even in adults vitamin D is needed for the maintenance of healthy bone structure as well as the immune system and it plays a role in the prevention of chronic diseases such as cancer, diabetes and tuberculosis and other autoimmune diseases.

The vitamin D that is formed in the skin is the storage form.  In order to be active this vitamin D is converted by the kidneys into 25-hydroxyvitamin D.  So to maximize our availability of this super powered vitamin D we need to protect kidney function.  This is best done by some simple natural lifestyle choices, i.e., drinking plenty of water, avoiding a high animal protein diet which produces by-products that must be filtered by the kidneys and can cause loss of kidney function, and avoiding the onset of diabetes by choosing a low-fat vegetarian diet with moderate intake of vegetable protein.

In order to supply sufficient vitamin D, get out in the sunshine every day that it is possible.  The more northern latitudes may not receive sufficient ultra violet in the darkest winter months.  But the body will store vitamin D for many months, provided it’s acquired in the summer and fall.

Look for a new product coming to markets soon.  Mushrooms high in Vitamin D, b not fortified, like dairy milk.  Mushrooms produce, naturally, a small amount of vitamin D.  These new mushrooms will be exposed to an extra dose of sunlight in order to maximize the vitamin D content.  Look for them in your stores starting this year - 2008.

So, enjoy the sun, even a little tan, don’t get burned, drink plenty of water and the reward will be strong bones, cancer prevention and a strong immune system.  How blessed we are that a loving creator made all this so easy.  Best of Health - Kay H.

Cathy wrote to me recently and shared her new twist on the Apple Oat Casserole recipe.  This recipe is in the Vegan Homestyle cookbook.  It is an easy breakfast casserole that one of our former health guests called, “the best oatmeal I’ve ever eaten.”  Cathy replaced the raisins with dried cranberries and then added some orange zest.  Sounds yummy!

If anyone has variations they’ve tried with the recipes from Vegan Homestyle, post them here, I’m sure others will want to know.    Happy Cooking!  Kay H.

Reported at the 2008 Int’l vegetarian congress was an interesting report on iron levels in vegetarians and vegans. Everyone knows that you need iron for good blood and many have equated the reason to eat meat was to get a good source of iron. But new evidence showed that heme iron (iron from blood sources like meat) actually over absorb and can damage the cells of the pancreas increasing the risk for Type II Diabetes.1

In addition, there have been concerns with iron levels that are too high and the cancer risk associated with it. The recent Iowa Women’s Health Study suggested “that intake of dietary heme iron is associated with an increased risk of proximal colon cancer, especially among women who drink . . .”2

In contrast new research presented at the vegetarian congress showed that ferritin ( a plant source of iron) is actually very bioavailable (easy to be absorbed) and does not have the same association with cancer or diabetes. Good sources are legumes including soy beans, peas, beans and lentils, also corn, green leafy vegetables, dried fruit and whole grains.

Just more good reasons to avoid eating of blood and enjoy the bountiful goodness of whole foods as grown.

Kay H.

Vegan Homestyle: Simple Recipes For Healthy Living

1JNCI Journal of the National Cancer Institute 2004 96(5):403-407; doi:10.1093/jnci/djh047
2Diabetes Care 29:1370-1376, 2006

This beautiful Vegan Cookbook rivals any “regular” cookbook, with delicious recipes — well illustrated and made simple by editorial comments. My husband and I enjoy preparing and eating these wonderful foods, and were excited to see nutritional analysis after each recipe to help plan balanced meals! Other cookbooks do not contain educational comments for a healthy lifestyle from the author/cook and her doctor/chemist husband that are like 10 days at their Emerald Valley Wellness Clinic! It’s hard to believe they’ve added this wealth of information as a priceless bonus! (Note: Another persons comment said it isn’t a “Vegan Cookbook” because of including honey in some recipes. I note the Hansens’ editorial comments make it clear how those who prefer to avoid honey can make appropriate substitutes. “Vegetarian” would be a misleading label considering the focus of recipes and healthy lifestyle comments.) I’m privileged to have enjoyed many recipes in this cookbook for five years — they contributed to total turn-around of effects from the massive heart attack I suffered. As promised, now we can replace our ear-worn Lifestyle notebook with this wonderful, sturdy, handy-sized volume. I hope to hear many more miracle stories as people learn and prosper with this lovely creation! — Joy C.

Recent finding from the EPIC study in England were recently released by the World Cancer Research in connection with the American Cancer Society.

This subject was presented at the recent vegetarian congress with interest as everyone is interested in preventing cancer. The findings showed a definite correlation between alcohol usage and cancer, particularly cancer of the mouth, throat, esophegus, colorectal cancer and breast.

A wise man once shared this admonition against the use of alcohol, “Wine is a mocker, strong drink is raging: and whosoever is deceived thereby is not wise.” (Proverbs 20:1). This same wise man even showed the effect on alcohol on the mental capacities and judgement, “It is not for kings, O Lemuel, it is not for kings to drink wine; nor for princes strong drink: Lest they drink, and forget the law, and pervert the judgment of any of the afflicted.” (Proverbs 31:4-5).

To avoid alcohol and prevent cancer is important. But, since most cases of auto accidents and domestic violence involve alcohol it just may be that avoiding alcohol can save more lives than your own. Be wise.

My husband and I just returned from the 5th International Congress on Vegetarian Nutrition at Loma Linda, Calif. Researchers from all over the world presented their findings on vegetarian nutrition and I have several topics to share which I think are important in this and subsequent blogs.

First, the B12 status of vegetarians needs to be considered. Researchers are finding B12 deficiency in lacto-ovo vegetarians and vegans. This ‘vitamin’ which is actually produced by bacteria, is essential for proper nervous system function. Deficiency symptoms can be lethary, memory loss, dementia, poor coordination, numbness (particularly of the tongue and lips, but also the hands and feet, similar to diabetic neuropathy) macroanemia ( where the red blood cells get big and sloppy). In addition, low B12 can indicate high homocysteine which is a marker for heart disease.

So it is important to meet the 1 -2 mcg. per day recommended by the USDA. B12 is also metabolised with folic acid which you get from legumes, green leafy vegetables and whole grains. Milk is not the best source. B12 can be obtained from fortified soy milks, cereals or other fortified foods such as meat analogs, and Red Star Nutritional Yeast contains B12, or a B12 supplement can be purchased from the health food store. One presenter from Australia stated that B12 is best absorbed from soy, dairy or eggs, but not from meat. Note that you really only need 1-2 mcg. (micrograms) per day and you really don’t absorb more than this.

Since B12 is very stable and is stored in the liver there is not reason to become deficient if you have a somewhat regular intake. It is most often seen in children who have not yet built up a store and are getting no B12 in the diet or in the elderly who have lost the intrinsic factor in the stomach that allows B12 absorbtion.

Do take time to read some labels and make sure you and your family are getting some intake of B12 on a regular basis. Best of health — Kay H.

I want to express my gratitude to Kay Hansen for her cookbook, “Vegan Homestyle.” Our family has been vegan for several years. I have learned how to prepare delicious foods and I am still learning all the time.

During all these years I have collected different cookbooks, but I have to admit that “Vegan Homestyle” is not just another cookbook to be collected. I have used Kay’s cookbook not just for cooking for my family, but I have also used it for banquets and for teaching, because it is full of excellent information for our health and life as well. I have found answers to a lot of questions that I have not been able to find in other vegan cookbooks.

I have two teen-aged daughters and they have enjoyed making the recipes in the cookbook. The recipes show, in a simple way, how to make meals attractive and nutritious. My desire is to continue learning and sharing with others the good food and nutritional facts I have found in “Vegan Homestyle.”