B12: A Nurse Gives the Lowdown September 22, 2009

Posted by Marta at September 22, 2009 3:55 PM | Permalink | Comments ( 17 ) | TrackBack

Get excited: Kelli the nurse is back again to bestow her infinite wisdom on you! Check out what she has to say about the age old vegan question: "What about B12?" (though, of course, we're just giving you this info to be nice—we're not trying to replace your doctor or nutritionist! If you need medical, dietary or other professional advice, of course go see a qualified specialist who can advise on your individual needs), then comment with what you'd like Kelli to answer next (you can check out Kelli's past guest blogs here).
-Marta

So, you're ready for the quick and dirty about vitamin B12? Well, when I say "dirty," I literally mean dirty! B12 is a vitamin that comes from bacteria in soil and the intestines of animals that walk on all fours.

Our great-great-great-great-great-great-grandparents never had trouble getting B12 from vegetables, because there was B12 in the water and on the skins of veggies grown in the ground. This idea of B12 deficiency (a lack of the vitamin) in healthy people didn't come about until we industrialized the way we produce food and started treating our water with chemicals to prevent disease that were due to contaminated drinking water. Now, most of us drink chlorinated drinking water and eat vegetables that were grown in soil that is rich with chemicals and pesticides, instead of natural B12-rich fertilizer.

We all need B12 for normal blood formation and function of our nervous system, but the amount that we need is often debated. Those crazy guys at the Food and Drug Administration (FDA) have set the daily value (DV) at 6 micrograms per day. The percent daily value (%DV) that you find on most food containers is based on this value. The National Institute of Health (NIH), however, have set their recommended dietary allowances (RDAs) at a much lower level:

Ages 4-8: 1.2 micrograms
Ages 9-13: 1.8 micrograms
Ages 14+: 2.4 micrograms

So, even though my 8 ounce glass of soymilk claims that it only has 50 percent of the B12 I need in one day, it is 50 percent of 6 micrograms (3 micrograms in fact!). If the %DVs were based on the NIH's recommendations, my glass of soymilk would be able to tell me that it had more than 100 percent of my daily B12. Confusing, right? The truth is that most of us really don't know how much of any vitamin you truly need. All of our bodies are different and therefore metabolize foods and vitamins differently. People who eat the animals that produce B12, almost always get enough B12. Those who do not eat animals can get it through much tastier sources or through supplementation.

But if you don't think you've been getting your daily value of B12 recently, there is no need to fear. Your liver is a super organ that has tons of superhero powers. It can regenerate itself when it is hurt (If that isn't superhero, I don't know what is!) and it can store enough B12 to last you for almost a decade! If you are just now going veg, went veg in the past decade, or get enough B12 most days of the week ... you should be fine!**


Some great sources of B12 (can also be called cobalamin or cyanocobalamin on food labels) include:

Daily vitamins
Fortified breakfast cereals
Fortified soy milk
Fortified vegetarian meat
Fortified energy or granola bars, like Luna Bars
Nutritional Yeast

Different daily vitamins, cereals, soymilks, and granola bars have varying amounts of B12. I challenge you to read your food labels and let me know where your B12 came from today.

I'll go first. I just ate 1/2 a cup of Post Grapenuts Cereal and 1 cup of Silk soymilk. Grape-Nuts have 25%DV and Silk has 50%DV (Remember, %DV is out of 6 micrograms). I ate 75% of 6 micrograms. That is 4.5 micrograms of B12 in breakfast alone! I am set!

**I do want to warn you: Though often rare, some people can develop B12 deficiency. You should talk to your family doctor if you have a gluten allergy, inflammatory bowel disease, Crohn's disease, a family history of intestinal disorders, if you are planning a pregnancy, or have any of the following symptoms: extreme fatigue, sore mouth and tongue, abnormal periods, orpersistent tingling of the hands and feet.

-Kelli

Kelli Ellis is a graduate of the University of Pittsburgh School of Nursing who is currently working on her Master's at Penn State University while working at Penn State Hershey Medical Center.

Are Eggs Chicken Periods? A Nurse Gives the Lowdown May 18, 2009

Posted by Marta at May 18, 2009 1:27 PM | Permalink | Comments ( 9 ) | TrackBack

It's been a while since we've had Kelli the nurse bestow her infinite wisdom on you, and we know you're itchin' for more. Check out what she has to say (though, of course, we're just giving you this info to be nice—we're not trying to replace your doctor or nutritionist! If you need medical, dietary or other professional advice, of course go see a qualified specialist who can advise on your individual needs), then let us know your favorite way to replace eggs (straight-up or when baking). I love tofu quiche (I'm fancy)!
-Marta

"Are eggs really chicken periods?"

For a straightforward question like this one, I say we skip the small talk and jump right into some (poorly) hand-drawn diagrams!

Exhibit A
Every month, a (human) girl produces an egg from one of her ovaries. The walls of the uterus become a nice comfy home for the egg by filling with blood to become plush cushions. If the egg meets a sperm, the cushions become a sofa for a baby to relax on for nine months. If the egg doesn't meet a sperm, the uterus says, "These cushions are so last month. Let's make some new ones," and the body gets rid of the cushions. The uterus, like many of you, is a DIY diva. The body does some interior decorating ... and the girl has her period.


Exhibit B
Hens, female chickens, have a cycle that can be daily during certain times of the year. Like humans, hens have ovaries, though only the left ovary develops fully. This ovary sends a yolk on its path. The yolk forms what we know as an "egg white" as it moves through the reproductive tract into the shell gland. The shell takes about 21 hours to form and "Cluck!"—out pops an egg! Because this egg is unfertilized, it won't grow into a cute baby chick like peta2's Nugget.

So, a human "period" is an unfertilized reproductive cycle and the eggs at the grocery store are unfertilized reproductive cycles. I'll let you decide if eggs are "chicken periods," but don't get grossed out now! When you really think about it, our bodies and chickens' bodies do some pretty awesome things. It's reassuring to know that our bodies are working fulltime whether we are studying hard or on summer vacation. It's the egg industry that should gross you out with their lazy practices.

Practically all of the hens who lay eggs to be eaten in our country have their claws and beaks cruelly sliced off and are never given the chance to spread their wings. Hens undergo these conditions their entire lives. These practices leave hens mutilated, stressed, and more prone to become infected with salmonella ... which they pass on in their eggs to humans.

Many people decide not to eat eggs for cruelty reasons and many more decide not to eat eggs because they are loaded with artery-clogging cholesterol and saturated fat (70 percent of the calories in one egg is from pure fat!). Eggs are wonderful for nourishing a baby chick for a few days, but all of that fat can lead to heart problems in humans.

Besides, we don't need eggs in this day and age. Grocery stores sell egg-free substitutes for eggs used in baking recipes. Sometimes you can even just replace an egg in a recipe with half a mashed banana or a few spoonfuls of applesauce. You can even try grilling up some black bean burgers held together by tomato paste mixed with your favorite seasonings for a kick. And when it comes to taste, tofu scramble beats scrambled eggs any day. It just takes a little interior decorating in the refrigerator to finds new ways to be healthy and cruelty-free.

-Kelli

Kelli Ellis is a graduate of the University of Pittsburgh School of Nursing who is currently working on her Master's at Penn State University while working at Penn State Hershey Medical Center.

Calcium: A Nurse Gives the Lowdown March 18, 2009

Posted by Marta at March 18, 2009 1:07 PM | Permalink | Comments ( 11 ) | TrackBack

Kelli the nurse is back again to give you some calcium clarification. Check out what she has to say (though, of course, we're just giving you this info to be nice—we don't want to replace your doctor or nutritionist! If you need medical, dietary or other professional advice, of course go see a qualified specialist who can advise on your individual needs), then let us know your favorite way to keep your bones strong! I like cozying up with a nice mug of soy hot chocolate—yum!
-Marta

"Is dairy really the best way to get calcium?"

That's a great question considering that the dairy industry spends several hundred million dollars each year to keep you from asking it. Putting the dairy industry aside for a moment, let's take a moment to relish in the awesomeness that is calcium.

Calcium formed the permanent teeth that burst through our gums when we were tikes to fill our holey mouths. It also formed the "baby" teeth we had that made us our first buck a la the tooth fairy. Calcium formed our skeleton when we were wee little aliens in our mommies and it continues to strengthen our bones through adolescence. It helps our blood clot when we fall off our bikes and skin our knees. It helped the muscles' contractions that let us ride that bike in the first place. Calcium helps messages from our brains travel through our bodies along nerves. You would think that I was having a love affair with calcium, but it's all true.

The only bad thing about calcium is all of the rumors that got started about it because of its association with cow's milk. Some people even think that calcium and cow's milk are one and the same. Noooo! It's so tragic when the dairy industry gives itself a bad rap (and really shouldn't take my boy calcium down with it) and when there are so many delicious plant-based foods packed with calcium.

So, just like the gossip mags do, let's throw out some rumors!

Rumor #1: Cow's milk does wonders for your bones. FALSE!

There's no doubt that calcium and physical exercise are important for bones. The recommended daily value for calcium is 1,300mg for adolescents and 1,000mg for adults 19 and older, but the truth is that no one is really sure how much we need. The figures were contrived because it's hard to tell someone to get enough calcium without telling them how much is enough. Consistently, though, studies find bone strength to be the same in teenagers whether they get 500mg per day or 1500mg per day. Further studies have shown that those getting more calcium get that calcium from animal sources like milk and animal flesh. These studies also found that animal proteins, such as those in milk and animal flesh, deplete the body of calcium. So those that eat dairy and flesh for calcium are kind of like hamsters on wheels—they think they are getting somewhere but they aren't.

Rumor #2: Cow's milk is good for you because it's natural. FALSE!

Lightning strikes are natural, too. Doesn't mean they're good. There's really nothing natural though about drinking the milk of another mammal, especially when it is designed to turn a 100 pound calf into a 500 pound cow in under one year!

Rumor #3: Cow's milk is the best dietary source of calcium. FALSE!

Sure, it's got some calcium. I'll give it that. But what about the zillions of things it has in one glass that are horrible for your health? Bad cholesterol (the artery-clogging one known as LDLs—low density lipoproteins), antibiotics that were given to the cows to keep them from dying under horrible living conditions, hormones given to the cows to keep their bodies growing and thinking that they're pregnant, saturated fats, lactose (a sugar that is hard for most bodies to break down after infancy), and lots of other gross things for which it has to be pasteurized—a process that slows the growth of microorganisms.

What ARE some great dietary sources of calcium?

Calcium-fortified orange juice: 200-300mg per cup
Soy milk: 80-500mg per cup
Almonds, roasted: 200mg from 1 ounce (about 20 nuts)
Broccoli, cooked: 300mg in 2 cups
Regular tofu: 860mg per cup!!!!

(Keep in mind that a glass of cow's milk has about 300mg per cup, most of which is not able to be used by your body.)

While I was answering this, I kept a score card for Plants vs Cow's milk. Plants got a point for every gross thing about cow's milk:

I'm glad that I am on team Plants! We rocked it!

-Kelli

Kelli Ellis is a graduate of the University of Pittsburgh School of Nursing who is currently working on her Masters at Penn State University while working at Penn State Hershey Medical Center.

The Protein Deal: A Nurse Gives the Lowdown February 17, 2009

Posted by Marta at February 17, 2009 12:55 PM | Permalink | Comments ( 11 ) | TrackBack

We know you've got questions about your nutrition. As peta2 employees, we can tell you what has worked for us, but we're definitely not nutritionists, so we wanted to let a nurse answer the ole protein Q for you (though, of course, we're just giving you this info cuz we're nice—we don't want to replace your doctor! If you need medical or other professional advice, of course go see a qualified specialist who can advise on your individual needs). Check out what former-peta2-employee-turned-nurse Kelli (that's her to the right!) has to say, then be sure to comment with your favorite way to get your protein. Hummus is practically my BFF; I'm just sayin'.
-Marta

"If I go vegan, will I get enough protein?"

Is it probable that little Suri Cruise will grow up with a complex? Yes. Is it probable that a vegan will get enough protein? YES! Let's start at the very beginning with a quick and painless chemistry lesson. Proteins are called amino acids for their chemical nature because "amino" refers to the fact that they contain nitrogen—unlike carbs and fats. Of the 20 amino acids, 9 are considered "indispensable," meaning that your body can't make them itself in sufficient quantity. And for that reason ... we dine!

Proteins build tissues and aid the body with water balance, metabolism, its defense system, and breakdown for energy in times of starvation. So, they are important ... but contrary to popular belief, and some dimwit named Dr. Atkins, there IS such a thing as too much protein. The body has a specific need for protein and once that need is met, additional protein is deaminated (normal people language: nitrogen is removed) and stored as fat. Excess nitrogen in your system makes your kidneys work overtime and increases calcium losses in the bone. In other words, your waistline grows, your bones shrink, and your kidneys hate you. Basically, it's bad.

Dear Protein,
That is not cool at all!
Sincerely,
Kelli

Therefore, eating excess protein will not give you the body you want! Only exercising with enough protein to support growth can do that. But how much is enough to support growth? The general recommendation for daily protein intake is 0.8 grams of protein per kilogram of body weight. In other words, you only need 40 - 55 grams of protein daily if you weigh 110 - 150 pounds. This value is so easy to reach, that as long as you're eating the recommended daily calorie intake and not only getting all those calories from unhealthy foods like chips and soda, you'll have no problem.

Here's a little protein lowdown for ya:

2 slices of whole wheat bread = 5 grams
1 cup of soymilk = 7 grams
2 tablespoons of peanut butter = 8 grams
1 cup of pasta = 8 grams
1 veggie burger = 8-16 grams depending of the brand
1 cup of almost any type of bean = 12-18 grams
1 cup of soybeans = 30 grams!

Generally, Americans eat way more protein than necessary. When it's in the form of flesh, which carries animal fat, you're flirting with obesity, heart disease, diabetes, high blood pressure, and some forms of cancer. I'm sure it didn't help that the American Dietetic Association (ADA) used to say that meticulously combining certain vegetarian foods was the only way to get all of your nutrients ... but not anymore. The ADA has jumped on the veggie wagon, saying that a balanced veg diet can do you wonders. They also have a nerdy value called a chemical score, derived from the amino acid pattern in food, to identify the best proteins. Surprise, surprise: The high ranking list includes rice, peanuts, oats, whole wheat, corn, soybeans, sesame seeds, and peas!

- Kelli

Kelli Ellis is a graduate of the University of Pittsburgh School of Nursing who is currently working on her Masters at Penn State University while working at Penn State Hershey Medical Center.