Supplements: Part of the Cure for Modernity

As a raw vegan chef, author and teacher, I’m often asked, “Is it necessary to take supplements if I’m on a balanced, organic raw food diet?” I used to assume not, based on the idea that a raw diet is the food that humans evolved to eat. Well, it turns out I was wrong. No matter how well you eat, I think it is essential to supplement.

Here’s why:

Paleolithic humans foraged from hundreds of species of wild (unhybridized) plants that grew in rich soils that had never been farmed (let alone farmed with pesticides and herbicides). In modern society, the best you can hope to achieve is to eat all or mostly organically grown plants of maybe a few dozen varieties, most of which have been hybridized over generations to maximize appearance, size and calories rather than nutrition, and farmed on the same land over and over. Even with the best organic farming practices, minerals don’t just appear from nowhere…. Soil loses some of its punch with every crop unless some artificial or natural process replenishes the minerals (volcanoes, glaciers, etc.). In short, even the best of modern food isn’t anything like what our pre-agricultural forbears ate, and to get adequate levels of some nutrients, you’d have to eat more food than is humanly possible. Supplements are, quite literally, part of the cure for modernity.

But perhaps the main reason I supplement, in addition to those mentioned above, is that paleolithic humans did not evolve to maximize longevity, such as living into one’s 90s. (Their lives were so perilous that they rarely lived to be 40.) Over the years, many things break down in our bodies and don’t work as efficiently as when we’re young, and it’s accurate to say that this process is “natural”… except that we’ve made it worse with an unavoidable daily attack from environmental toxins. And so here, at least, is one instance where I’m more than happy to deviate from nature’s plan and use some nutritional science and technology to reach my goal of becoming a centenarian. In fact, I’m philosophically closer to being in the camp of Ray Kurzweilian (of “Singularity” and life extension fame). He takes hundreds of pills a day. Actually, I only take between 0-25 pills a day (sometimes more if I’m taking a lot of chlorella tablets), of up to 15 kinds, depending on what’s going on in my life. My husband does as well; a different set of supplements unique to his situation.

There are many things to consider with the art of supplementation, and a good place to start is with your doctor and blood tests. Every year I get the annual run-of-the-mill blood test for basics, and I also get a micronutrient test that my naturopathic doctor orders. We take these results into consideration, along with many other things. I’ll vary what I take based on my goal for longevity, the physical activity of my life, as well as whether I’m pregnant, breast-feeding, trying to conceive (fertility), stressed, ill, looking for more energy, cleansing, detoxing, hormonal and/or traveling (considerations: ease of packing, where I’m traveling and for how long). I also split up my supplements and take them in two or three batches throughout the day. Some are taken with food; some are taken on an empty stomach.

Although my supplement repository changes, there are some staples that I like to include “almost” always. I say “almost” because there are times when I just plain have a supplement-free day. The following is a list of supplements you’ll routinely find on my countertop or in my refrigerator (in addition to some food-source “supplements,” like Brazil nuts for selenium). I also include a list of supplements that I “frequently” have in my life. Remember, the items below are just a partial list of everything I take. Furthermore, I’m constantly researching and experimenting, meaning I’m always trying new things that I’m not ready to recommend yet but I may in the future. Note: If you are pregnant or breast-feeding, be sure to check with your physician or midwife before taking supplements.

I almost always take vitamin B12 (as methylcobalamin), probiotics, multi-vitamin, vegan DHA+EPA, vitamin D (I prefer D2 because it’s vegan and effective). I frequently take: digestive enzymes, chlorella, magnesium, vitamin K2.

 For more by this author, visit kristensraw.com.

From Tired Teacher to Wheatgrass Wonder Woman!

Having energy to do what we want to do is easy to take for granted. I know I did, as I zipped through graduate school and into my first years of teaching. I worked hard–and stayed up late planning each lesson. But then I crashed. As a teacher it’s natural to feel wiped out, but having to spend the entire weekend on the couch was really depressing. I became concerned when I started to feel fatigue that was, well, debilitating. I missed out on fun things and lost friends because I was too drained. I felt like a magnet was pulling me to the ground, dragging down my limbs and making my mind into mush.

I had to do something. Browsing the medical section of the bookstore led me to a book on fibromyalgia. I read it cover to cover; it was somewhat helpful. It gave me the idea to see a rheumatologist, who ran a variety of tests. She found nothing specific, then wanted to put me on a stimulant for the fatigue. I found this counter intuitive because I had just given up coffee after reading that it can cause fatigue.

Fortunately I had other resources to draw on. A few years back, I was given some B-12 shots from a naturopath, and I remembered getting quite a boost of energy from them. It seemed more natural than taking prescribed speed. Back in the naturopath’s office, with my sleeve rolled up for the shot, they stopped and wanted to evaluate me for a few more things instead of just treating the symptoms. They tested my blood and found I had the Epstein-Barr Virus (which the rheumatologist had not checked for), which can lie dormant in your body. This made sense since I had mononucleosis as a teenager. The antibodies indicated a current infection, as the virus can reactivate when the body is under a lot of stress.

Armed with supplements from the ND, but still seeking more vigor, I recalled a friend who had eaten a raw food diet for a while. She seemed to be able to conquer the world while eating uncooked goodies. I knew I always felt great after eating salads and drinking fresh juice, so why not try that? I was thinking a week or so would do the trick. Just to see how I reacted.

The first few weeks of my raw food diet, I was really tired, but no more so than I had been. I found if I kept up my weekly B-12 shots and daily juicing, I could get past the fatigue and keep going. Somehow my week of eating raw food turned into two weeks, then three, then months. I found myself having more and more energy. I felt so great that I didn’t want to come down! That summer, I spent plenty of time in the sun, charging my inner stash of vitamin D. I learned to make lots of different types of raw food–including lasagna, chili, and ice cream–so I wouldn’t get bored. I had a weekly shot of wheatgrass and even started jogging to expend my extra energy.

However, Epstein-Barr, like other illnesses, can return. That fall–just last year–I had a relapse from overworking and not taking care of myself like I should. I forgot to juice and drink wheatgrass. I poured any extra energy into my job, working 50 or more hours a week. I managed to keep going but slowly became even more tired than before I started eating raw. On my breaks from teaching I would lie under my desk barely able to move.

I ended up leaving my job and refocused. I joined My Crazy Sexy Life in May and did the ACT cleanse. I learned that I should really be drinking green juice daily. After watching the film Crazy Sexy Cancer, I read up on wheatgrass and sprouting and started my own mini-garden inside. I started to walk daily and spend a lot more time with my dogs and cats. I also began Craniosacral therapy, a method of teaching your body to self-heal, which is also very meditative and helps me quiet my busy mind.

Six months later, my Epstein-Barr blood test shows that I am well on the way to recovery. My body is not showing a current infection, just a past infection. I attribute this to slowing my life down and taking the time to heal. I still get tired at times but I’ve also learned to pace myself so I don’t burn out. I am flexible with myself so I can make plenty of room in my schedule for growing wheatgrass, dog walks, cat snuggles, making raw food, and just plain living.

Bitt is a 30 year old who lives in Seattle with her husband, 2 dogs, and 2 cats. She is a longtime animal activist and recently has become a health activist. She blogs at bittsblog.blogspot.com

The ABCs of Vitamins

As a wellness practitioner and vegan mother with a growing 6 year old boy, I am constantly getting questions from clients and other mothers about what vitamins they should take, how many they should take, what’s the best label for prenatal vitamins and kids brands, etc. Supplements can be a helpful way to ensure you are getting certain vitamins and minerals on a regular basis, but it doesn’t mean that you are necessarily assimilating those nutrients. Mother nature has packaged plant foods in such a way that they contain everything we need in one package; fiber, phytonutrients, micro sugars, minerals… what more can you ask for.

There is a difference from taking an orange flavored Vitamin C tablet and eating an orange ripe with sweetness, its pith, fiber, and juices. Get your vitamins the old fashioned way with delicious fruits and vegetables. Learn which foods provide the most nutrients and put them to use in your kitchen and with the kids. Taking supplements is one thing and definitely has its place, but at this time of year during the fall bounty, when farms are ample with a variety of colorful produce of every size shape and color – why not cut right to the source?

Fruits and vegetables picked at peak ripeness deliver the most flavor and texture. When used along side healthy foods like whole grains, legumes/beans, nuts, seeds, you’ll be sure to get all the nutrients you need to prepare your body for the season to come.

Plus, eating foods that are better for your body also tends to be better for the planet. Choosing nutrient-rich, unprocessed foods (preferably seasonal, locally grown ones) helps curb the estimated 24 million tons of carbon dioxide emissions produced the food industry, a large portion of which comes from processing and packaging. Unprocessed and unrefined, natural, and organic whole fruits and vegetables offer the body vitamins, phytochemicals, in an easily assimilated form. No supplement manufacturer has been successful in replicating the way nature preserves and delivers these important nutrients.

Plant cells have a perfect protective environment for vitamins, minerals, and phytochemicals keeping them potent and effective so that you get the full spectrum of health benefits when you eat them. Unlike with supplements, you never have to worry that you are getting too much of a certain vitamin or wonder if one nutrient will cancel out another. Choose a variety of colorful foods to eat and let nature do the balancing for you.

Now let’s look at our ABC’s of Vitamins:

A- Vitamin A plays an important role in our ability to arm ourselves against colds and flus and may help prevent cancers. A maintains the respiratory, intestinal, and urinary tracts, and helps the skin protect against viruses entering into the body and it promotes healthy eyesight.
Where to find it- Apricots, cantaloupe, carrots, collard greens, kale, sweet potatoes, pumpkin, spinach, Swiss chard
B- Vitamin B, a family of team working nutrients including: thiamin, niacin, riboflavin, pantothenic acid, B6, biotin, folate, B12. Each helps the body transform food into energy. Some replace old cells with new ones while others help keep nerve and brain cells in working order. Folate is especially important for pregnant women in protecting the baby against certain known birth defects. Vitamin B6 and B12 may guard against heart disease.
Where to find it- Asparagus, avocados, beans, corn, green beans, leafy greens( dandelion and collards), onions,peas, whole wheat, yogurt
C- Vitamin C is the multitasking vitamin, preventing colds, a powerful antioxidant- countering the effects of free radicals that could lead to heart disease, cancer, arthritis, and neurological problems.
Where to find it- Bell peppers, broccoli, Brussels sprouts, cherries, cranberries, kiwi, mangoes, onions, oranges
D- Vitamin D is getting attention increasingly because it helps the body absorb calcium- helping prevent osteoporosis. In addition to keeping bones and teeth strong Vitamin D regulates cell growth. Not very many foods are naturally rich in Vitamin D, our bodies main source of it is through sunlight.
Where to find it- Sunlight- get outside between the hours of 7-9:30am to soak up some Vitamin D
E- Vitamin E can help limit the production of harmful free radicals and defends against heart attack and stroke. E plays an active role in activating vitamin K.
Where to find it- Almonds, avocados, dandelion greens, sunflower seeds, kiwi, leafy greens, mangoes, tomato puree
K- Vitamin K helps stop bleeding, enabling blood to clot. K helps strengthen bones and increases bone density. Even though your body can manufacture this vitamin on its own from gut bacteria, its still important to get it from food sources.
Where to find it- Brussels sprouts, cabbage, cauliflower, kale, lettuce, spinach, Swiss chard, watercress

Mix and match your ABC’s in your meals using the tips below:

Use the Color Principal- when selecting produce just remember, the more colors, the more balanced your meals will be, ensuring that you and your little ones are eating your alphabet.
Keep it Fresh- To really get the full on nutritional benefits of these ABC packed foods, make sure to source them fresh and in the season, canned and frozen are less than excellent choices.
Pack it in Each Meal- Make sure that each breakfast, lunch, dinner and snack is an opportunity to eat whole foods. Consumption of convenience foods makes our bodies crave the vitamins and minerals that we are lacking and often make us hungrier. If you do have a snack like pretzels for instance, make sure to pair it with something like apple slices and almond butter.
Make it Tasty- Using a variety of interesting marinades, nut butters, sauces, spice mixtures to enhance flavor of vegetables and fruits and create yummy side dishes, main courses and snacks.
Make it Fun- If you go grocery shopping with young children, allow them to be a part of the experience. Have them choose a food for every color in he rainbow- for instance, “today I would like you to pick two purple fruits or veggies, and 3 green vegetables or fruits” it engages young kids and weaves in learning at the same time.

Finding the Right Nutritionist for You

I am now the proud mother of two young boys. Jack is almost four years old and Hunter is 9 months. After Jack was born I went through a major adjustment period, as do all new moms. However, after Hunter’s birth (that being NOW), I am finding this need to redefine myself both personally and professionally.

Many many years ago (like 25), I wondered why the doctors I visited (all too frequently) for my asthma and allergies never questioned if my food intake was affecting my health. Around that same time I started cooking in a local health food joint and happened upon a book, Food and Healing by Annemarie Colbin, PhD. I must say my world was rocked. I became convinced that what I ate had EVERYTHING to do with my health (Duh!). Thus, I said no more to these doctors and sought out someone who could not only medicate me if needed, but also look at my diet and other lifestyle factors to determine what was really making me sick.

So, at the ripe age of 17 I had my first appointment with Dr. Sherry Rogers, a pioneer in environmental medicine (what we now call integrative medicine). To make a long story short, she put me on a special diet (to address my asthma and allergies), gave me vitamin and mineral supplements (after checking for deficiencies), allergy shots (after testing for allergies) and one or two medications (rather than the 5 I was on).

Let’s talk about the diet. Thank goodness I worked at a health food store, was passionate about food and food products and loved to cook. Compliance was easy. And what was a necessity (food lifestyle change to support my health) soon became a bleeding passion (bordering on obsession at times) and the center stone of my personal journey.

But, what if I didn’t have that knowledge and interest? How could I have changed the course of my health? This question sat with me for many years. Fast forward to 1997 when I entered culinary school. Soon after I graduated a dear friend’s father became ill with lung cancer and asked me to cook for him. This led to others. But because I wasn’t a huge fan of private cooking (too isolating for me), I figured that there had to be another way to help those in need of food lifestyle change.

New business idea! Bridge the gap between a practitioners’ dietary recommendations and what the client can and will do to implement the suggested changes—bring the nutrition prescription to the living kitchen. I traveledv this road personally, so why not turn it into my profession? By 2003 I felt comfortable calling myself a culinary nutritionist. I was a professionally trained chef and had a Masters degree from Columbia University. So, this brings me to my question: What is a nutritionist and who is qualified to call themselves this?

In the process of redefining myself professionally, I have been asking myself this question daily. I am a chef with a Masters in nutrition. Does that qualify me? Would I have been qualified if I did a 6-month program in NYC? As far as many registered dietitians (those who study nutrition—Bachelors, Masters or both—then go through an internship with clinical, food service and community rotations) are concerned, neither is enough to wear the “nutritionist badge”. I beg to differ. I believe the answer truly lies with the consumer (yes, that is YOU!). But, you must be an educated consumer!!!

I always like to use this example: When buying a car, a person takes the time to research the make, model, take it for a test drive, look into financing options, etc. So, why don’t we take the same measures when seeking a nutritionist (or other healthcare provider for that matter)? Research a potential healthcare provider as you would a car. They work for you thus it is your job to seek out your best match and “hire” them to support you in the best way possible.

As a patient, I always follow these guidelines:

-Identify my healthcare need

-Go to the people I know and trust (especially my current healthcare posse) and ask for suggestions

-Research suggested provider on web (formal education—and you need to decide what is formal enough for you to make him/her credible; philosophy; scope of services)

-Make sure that the provider is doing what he/she is qualified to do (I once worked with a woman with cancer whose yoga instructor prescribed herbs for her that were contraindicated to the medication she was on for cancer—bad news!!!). You can find this out by speaking to potential provider, other patients on the web (if he/she has a website).

-Make sure provider is not claiming to be everything under the sun (which can be the case and is just not possible). Again, you can find this out by speaking to potential provider, other patients on the web (if he/she has a website).

-If possible, speak directly to provider prior to arranging appointment

In the end, it is up to you to decide whom you want to partner with on your road to wellness. An educated consumer is the best consumer. And, asking the right questions will ensure that you are working with the right person for you.

As for me, although I am always and will always be redefining myself both personally and professionally, I am comfortable calling myself a culinary nutritionist given my formal training. In the end, I know what I know and I know what I don’t know! (And when I don’t know, I refer out to tried and true colleagues).

Fermented Veggies – Oh Me, Oh My!

Fermented veggies (Raw, Organic, and Unpasteurized) are a staple in my diet. They fill my body with delicious nutrition, and I can’t image my life without them. Fermented veggies include things like sauerkraut (kraut is the southern German word for cabbage) and kimchi (a korean dish of fermented veggies and spices). They are amazing for your health. AMAZING! These foods are extremely popular, and they’ve been staples in people’s diets all over the world for a very long time. I can’t help but wonder why it’s not a staple in ours? Well, I’m changing that! Every few days (and sometimes daily), I gobble up fermented veggies. I love them!

Nutrition!

The benefits are numerous. Fermented veggies have enhanced nutrition. They’re reputed for helping fight disease. For example, they can help with candida, help boost your overall immune system, help prevent constipation (yay for poo!), and help prevent colon cancer. They’re AWESOME for your digestion… Basically, they add friendly bacteria (a.k.a. probiotics) and enzymes to your body. These things help digest the fermented veggies themselves, as well as helping you digest the other foods you’re eating (total score!). They’re filled with vitamins, minerals, and phytonutrients. And… get this! They can help you lose weight! They’re low in calories, contain dietary fiber, and known for helping reduce hunger and cravings for sweet foods. Do I really need to say anymore? Are you on board with (raw, organic, unpasteurized) fermented veggies yet?

I’m not the only one loving up these tasty guys. Fermented veggies have been used for natural healing for years (and I mean LOTS of years). More specifically, the Chinese have been fermenting cabbage for thousands of years! In fact, according to the book, Making Sauerkraut and Pickled Vegetables at Home, the earliest recording of fermented cabbage occurred in 200 BC. Moreover, there are parts of the world where a meal is just not complete if there are not some fermented vegetables on the plate. It’s written that Captain Cook (in the 18th century) was able to keep his crew alive and well (fighting off scurvy, a vitamin C deficiency), because he had them chowing down on sauerkraut while on their long, 3-year voyage. Isn’t that cool?

How Does It Taste?

For me, the taste and experience is total zing. Each bite is refreshing and energizing. You can buy (or make by yourself) different flavors. For example, it can be spicy with hot peppers, savory with garlic or herbs, or just plain. Some people, like me, love it right at the start, while some people say it’s an acquired taste.

There are many ways to eat it. If you’re not a fan of having it by the spoonful, then you have other options. Some people top their salads with it. Others eat it between two slices of bread (raw or not, it’s up to you). Some people eat vegan pizza by eliminating the cheese, and, once the pizza cools a bit after cooking, they top the pizza with sauerkraut. You can also top veggie burgers or veggie brats with it, too.

Getting Sauerkraut

You can make it yourself. There are videos and websites online showing you how (using a glass mason jar is a popular method). Recently, I decided to get the Harsch Gairtopf Fermenting Crock Pot. Apparently, this thing is fool-proof (sign me up!). It received great reviews on Amazon (all the sizes). I bought the 7.5L size a couple of weeks ago, and I made my first batch of organic sauerkraut at that time. I won’t be testing it for another week or so. The directions I read in a couple of books said to wait at least 3 weeks before opening the pot. Fingers crossed!!!

Meanwhile, since I don’t have homemade sauerkraut (yet!), I buy it online through Gold Mine Natural Foods’ website. Sometimes you can find it at Whole Foods, along with Rejuvenative’s (raw, organic, unpasteurized) sauerkraut and kimchi. They’re both good, but I prefer the texture of Gold Mine Natural Foods. If you buy it at the store, be sure that it’s Raw – Organic – Unpasteurized.

Happy Fermenting,

Kristen’s Raw