Thursday, March 27, 2014

The B12 Issue

Yesterday, a person posted on a 80/10/10 Facebook group inquiring where we get vitamin B12 from and what kind of B12 supplement he should take.

To my surprise, there was a person, self-proclaimed "certified health coach", who advised AGAINST using a B12 supplement. A few other people also supported his statement.

Why did he say that?

Well, he said that on a natural diet like that, comprised of raw fruits and vegetables, we could get every single nutrient, including B12.
Supposedly, eating our natural "species specific diet", would ensure us of everything we need in order to be healthy.
He also explained that "no other animal species take supplements in nature".

I find some flaws in those statements..

First of all, we DON'T live in nature.
Our closest relatives alive (like chimpanzees and orangutans) are NOT 100% frugivores. They do "supplement" their diets with insects and other small animals where they get, amongst other things, vitamin B12.

Besides, the soil, where the fruits and vegetation they consume grow, is much richer in nutrients than the soil where our commercially produce is grown.
Even if we ate only organic produce I doubt most people could ensure adequate B12 intake solely from their diet.

Many people have absorption issues which forces them to consume enriched B12 foods or a supplement.

We may eat a 100% plant based diet without supplementing with vitamin B12 and not show any sign of deficiency for years. Some people can deplete their reserves in only a couple of years whereas for some people it may take 5, 10 or more years for that to happen.

There are many variables to factor in how long it will take to develop a deficiency, but stress, heavy exercise and physical problems absorbing the vitamin play a big role.

My question is: Why to take the risk?

Vitamin B12, as all the B complex vitamins, is a water-soluble vitamin. That means that it dissolves in water and its excess is eliminated in urine, unlike the fat-soluble vitamins (A, D, E, and K) which, if overdosed, get stored in the body and can be toxic.
Hence, there's absolutely NO risk in taking a B12 supplement. There's nothing to lose, and might be a lot to win.
Furthermore, there are vegan B12 supplements, without gelatin, lactose or other animal products in the market.

Vitamin B12 deficiency is a SERIOUS condition that shouldn't be overlooked, so instead of risking it for the sake of idealism, I would rather get a supplement and forget about it.

Personally, I have been on a plant based diet for about 3 years, and since 2 years ago or so I've started to take a sublingual B12 supplement (in its methylcobalamin form). My last blood test, done about six months ago showed perfect numbers on my B12 levels.

Tuesday, March 25, 2014

Detox - Myth or reality?

Some people, when switching from a standard diet to a whole foods plant based diet, start to experience certain unpleasant symptoms which are referred to as detoxification (or "detox", for short).

Those symptoms may vary from person to person and may include (but are not limited to) dizziness, skin breakouts, fatigue, headaches, digestive problems (such as constipation or diarrhea), etc.

The duration of the symptoms mentioned might last from a couple of days to a couple of weeks, until the body adapts to the new diet regimen.

What bothers me is that, especially in the raw food movement, many people justify every single issue as "detox", even when a person has been eating the same way for months, without any change.
I've seen people complaining of major issues like tooth pain, hair loss, fragile nails, etc., and being told that all that is normal and is part of the detoxification process.

The thing is that our body is in constant state of detox, even if we have (what we believe is) the healthiest diet in the world.

It's true that on a SAD diet ("Standard American Diet") or similar, people consume a lot of toxins present in the form of preservatives, additives, etc. in processed foods, BUT we also get many toxins through the polluted air, water, and also through our skins, when we use cosmetic or cleaning products.
Even if we eat a healthy plant based diet we are still, very likely, being exposed to some kinds of pesticides and herbicides present in our foods.

Therefore, as I said before, our body is dealing with toxins and working to get rid of them all the time.

Also, some of the symptoms that we referred to as "detox" are not more than withdrawal symptoms of caffeine, MSG, artificial sweeteners, processed sugar, and other substances previously consumed.

Let's see what Wikipedia says:


  • Medical experts state that body cleansing is unnecessary as the human body is naturally capable of maintaining itself, with several organs dedicated to cleansing the blood and the gut. Alan Boobis OBE, a professor and toxicologist at Imperial College London states:

The body’s own detoxification systems are remarkably sophisticated and versatile. They have to be, as the natural environment that we evolved in is hostile. It is remarkable that people are prepared to risk seriously disrupting these systems with unproven ‘detox’ diets, which could well do more harm than good.


Personally, I believe that some of the problems that people experience when switching to a vegan diet or along the way may NOT be "detox", but something else, caused by an unbalance in the diet or by a deficiency of some kind.
Not everyone is the same, and not everyone has the same background, so there are many factors to take into account.

It's for that reason that I recommend to anyone who feel that something wrong is going on or is worried about his health, by all means, go to see a doctor, get a checkup, and if necessary, a blood test to rule out a serious illness or deficiency of some sort.

It's always better to be safe than sorry.

Monday, March 24, 2014

What's wrong with GMO foods? - An excerpt about the risks and dangers

I was wanting to write a line or two about genetically engineered foods, when I came across an interesting article which I find to be clear and concise, so I thought I would share it with you.

Before going into it, I would like to explain some of my reasons of why I'm totally against GMO foods.

We all have heard about the potential dangers of genetically modified foods consumption. We heard about cancer risks, infertility, allergies, etc., but many people haven't heard about the catastrophic effects that GMO crops have on the environment.

I'm from Argentina, one of the leading countries in the utilization of GMO crops in its agriculture.
Nowadays, practically ALL the soy, cotton and about 86% of corn plantations are genetically modified.

Since the big multinational corporations like Monsanto are very powerful, and our government is very corrupt, we have been seeing a rapidly advancing deforestation, even on those areas that are unsuitable for that kind of intensive agriculture, in order to increase the plantation areas.
They are planting soy EVERYWHERE. In plains, in forests, next to settlements (even next to schools) EVERYWHERE.
We are seeing (previously preserved) forests disappear, along with their native flora and fauna. Even native tribes who have always lived in wild areas are being kicked out of their homes due to the fact that those territories are now being sold.

But going back to the GMO crops themselves...

The problem with all that is that the herbicide used on this crops is highly toxic and kills all life aside from the GMO seeds and plants, which were precisely genetically modified to be able to tolerate it.
People living next to the soy plantations, who see the aircrafts spray glyphosate (Monsanto's herbicide) on them on a daily basis, are developing nasty skin allergies, cancer, infertility and even mutations in their offspring.
The water is also being contaminated and stopped to be safe to drink.

Another problem with GMO crops is that they are mono-plantations. The crops are not rotated, and that causes, together with the heavy herbicide use, rapid soil depletion, which takes YEARS to recover and be fertile again.

In short, GMO crops are destroying valuable lands which, unfortunately, are not recoverable.

The best that we can do is to boycott them, as many countries are doing, and demand labelling, to be able to know whether or not a certain food is safe for consumption.

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Genetically Engineered Foods (GMOs) May Pose National Health Risk
By Jeffrey M. Smith


In a study in the early 1990's rats were fed genetically modified (GM) tomatoes. Well actually, the rats refused to eat them. They were force-fed. Several of the rats developed stomach lesions and seven out of forty died within two weeks.[1] Scientists at the FDA who reviewed the study agreed that it did not provide a "demonstration of reasonable certainty of no harm." In fact, agency scientists warned that GM foods in general might create unpredicted allergies, toxins, antibiotic resistant diseases, and nutritional problems.

Internal FDA memos made public from a lawsuit reveal that the scientists urged their superiors to require long-term safety testing to catch these hard-to-detect side effects.[2] But FDA political appointees, including a former attorney for Monsanto in charge of policy, ignored the scientists' warnings. The FDA does not require safety studies. Instead, if the makers of the GM foods claim that they are safe, the agency has no further questions. The GM tomato was approved in 1994.

According to a July 27, 2004 report from the US National Academy of Sciences (NAS),[3] the current system of blanket approval of GM foods by the FDA might not detect "unintended changes in the composition of the food." The process of gene insertion, according to the NAS, could damage the host's DNA with unpredicted consequences. The Indian Council of Medical Research (ICMR), which released its findings a few days earlier, identified a long list of potentially dangerous side effects from GM foods that are not being evaluated. The ICMR called for a complete overhaul of existing regulations.[4]

The safety studies conducted by the biotech industry are often dismissed by critics as superficial and designed to avoid finding problems. Tragically, scientists who voice their criticism, as well as those who have discovered incriminating evidence, have been threatened, stripped of responsibilities, denied funding or tenure, or fired.[5]

For example, a UK government-funded study demonstrated that rats fed a GM potato developed potentially pre-cancerous cell growth,[6] damaged immune systems, partial atrophy of the liver, and inhibited development of their brains, livers and testicles.[7] When the lead scientist went public with his concerns, he was promptly fired from his job after 35 years and silenced with threats of a lawsuit.

Americans eat genetically modified foods everyday. Although the GM tomato has been taken off the market, millions of acres of soy, corn, canola, and cotton have had foreign genes inserted into their DNA. The new genes allow the crops to survive applications of herbicide, create their own pesticide, or both. While there are only a handful of published animal safety studies, mounting evidence, which needs to be followed up, suggests that these foods are not safe.

Rats fed GM corn had problems with blood cell, kidney and liver formation.[8] Mice fed GM soy had problems with liver cell formation[9] and pancreatic function,[10] and the livers of rats fed GM canola were heavier.[11] Pigs fed GM corn on several Midwest farms developed false pregnancies or sterility.[12] Cows fed GM corn in Germany died mysteriously. And twice the number of chickens died when fed GM corn compared to those fed natural corn.[13]

Soon after GM soy was introduced to the UK, soy allergies skyrocketed by 50 percent.[14]Without follow-up tests, we can't be sure if genetic engineering was the cause, but there are plenty of ways in which genetic manipulation can boost allergies.
  • A gene from a Brazil nut inserted into soybeans made the soy allergenic to those who normally react to Brazil nuts.[15]
  • GM soy currently consumed in the US contains a gene from bacteria. The inserted gene creates a protein that was never before part of the human food supply, and might be allergenic.
  • Sections of that protein are identical to those found in shrimp and dust mite allergens.[16] According to criteria recommended by the World Health Organization (WHO), this fact should have disqualified GM soy from approval.
  • The sequence of the gene that was inserted into soy has inexplicably rearranged over time.[17] The protein it creates is likely to be different than the one intended, and was never subject to any safety studies. It may be allergenic or toxic.
  • The process of inserting the foreign gene damaged a section of the soy's own DNA, scrambling its genetic code.[18] This mutation might interfere with DNA expression or create a new, potentially dangerous protein.
  • The most common allergen in soy is called trypsin inhibitor. GM soy contains significantly more of this compared with natural soy.[19]
The only human feeding study ever conducted showed that the gene inserted into soybeans spontaneously transferred out of food and into the DNA of gut bacteria.[20] This has several serious implications. First, it means that the bacteria inside our intestines, newly equipped with this foreign gene, may create the novel protein inside of us. If it is allergenic or toxic, it may affect us for the long term, even if we give up eating GM soy.

The same study verified that the promoter, which scientists attach to the inserted gene to permanently switch it on, also transferred to gut bacteria. Research on this promoter suggests that it might unintentionally switch on other genes in the DNA—permanently.[21] This could create an overproduction of allergens, toxins, carcinogens, or antinutrients. Scientists also theorize that the promoter might switch on dormant viruses embedded in the DNA or generate mutations.[22]

Unfortunately, gene transfer from GM food might not be limited to our gut bacteria. Preliminary results show that the promoter also transferred into rat organs, after they were fed only a single GM meal.[23]

This is only a partial list of what may go wrong with a single GM food crop. The list for others may be longer. Take for example, the corn inserted with a gene that creates its own pesticide. We eat that pesticide, and plenty of evidence suggests that it is not as benign as the biotech proponents would have us believe.

Preliminary evidence, for example, shows that thirty-nine Philippinos living next to a pesticide-producing cornfield developed skin, intestinal, and respiratory reactions while the corn was pollinating. Tests of their blood also showed an immune response to the pesticide.[24] Consider what might happen if the gene that produces the pesticide were to transfer from the corn we eat into our gut bacteria. It could theoretically transform our intestinal flora into living pesticide factories.

GM corn and most GM crops are also inserted with antibiotic resistant genes. The ICMR, along with the American Medical Association, the WHO, and organizations worldwide, have expressed concern about the possibility that these might transfer to pathogenic bacteria inside our gut. They are afraid that it might create new, antibiotic resistant super-diseases. The defense that the biotech industry used to counter these fears was that the DNA was fully destroyed during digestion and therefore no such transfer of genes was possible. The human feeding study described above, published in February 2004, overturned this baseless assumption.

No one monitors human health impacts of GM foods. If the foods were creating health problems in the US population, it might take years or decades before we identified the cause. One epidemic in the 1980's provides a chilling example. A new disease was caused by a brand of the food supplement L-tryptophan, which had been created through genetic modification and contained tiny traces of contaminants. The disease killed about 100 Americans and caused sickness or disability in about 5-10,000 others.[25] The only reason that doctors were able to identify that an epidemic was occurring, was because the disease had three simultaneous characteristics: it was rare, acute, and fast acting. Even then it was nearly missed entirely.

Studies show that the more people learn about GM foods, the less they trust them.[26] In Europe, Japan, and other regions, the press has been far more open about the potential dangers of genetic manipulation. Consequently, consumers there demand that their food supply be GM-free and manufacturers comply. But in the US, most people believe they have never eaten a GM food in their lives[27] (even though they consume them daily).

Lacking awareness, complacent consumers have been the key asset for the biotech industry in the US. As a result, millions of Americans are exposed to the potential dangers, and children are most at risk. Perhaps the revelations in the reports released on opposite sides of the planet will awaken consumers as well as regulators, and GM foods on the market will be withdrawn.


© Copyright 2004 by Jeffrey M. Smith. Permission is granted to publishers and webmasters to reproduce this article. Please contact info@responsibletechnology.org to let us know who you are and what your circulation is, so we can keep track.



You can find the original article with the references in this link:  http://www.responsibletechnology.org/resources/newsletter-archive/Genetically-Engineered-Foods-may-Pose-National-Health-Risk-August-2004

Saturday, March 22, 2014

Jerusalem Marathon 2014 - Recap

I did it!

Yesterday, March 21, I ran my 3rd marathon of the year. The Jerusalem Marathon is said to be one of the most breathtaking (no pun intended!), yet hardest marathons in the world.
It takes you 26.2 miles throughout a hilly course, going over some of the most emblematic and historical places of this city.

The day was fantastic. The race started at 7 am, and the weather was cold and sunny. After the sun came out it started to get warmer, but even so, the temperature was still quite pleasant.

The last two days before the race I hadn't run at all, because I was having some discomfort in my left knee, and I thought it was wiser to rest in order to get as fresh as I could to the starting line.
I must say that although I had been training hard (running about 50-55 miles a week), I was a bit intimidated by this marathon, due to its elevation and reputation of being one of the hardest.
Anyways, since I knew that I definitely couldn't go for a PR on this race, I had planned to go for the enjoyment and refrain from going for a specific time goal (although I had a sub 4:30 goal in the back of my mind)

I got to the race in a fasted state (as usual!), and only brought 8 dates in my belt. I didn't know how many I was going to use exactly, but I thought that would be enough (in the worst case, I knew there were going to be two aid stations where they had fruit to offer).

The gun went off on time and after the first couple of kilometers my knee started to bother me a little, but not as bad as to make me stop running.
Aside from that, I was feeling strong and even though I had planned to walk most of the uphills, I found myself running them without much trouble.
It always happens to me that even if I say prior to the race that I will NOT take it seriously and push myself too hard, I ALWAYS end up doing so! It's like being surrounded by all the other runners and the excitement of being there pump up my adrenaline and I can't stop or slow down.

The water stations were abundant and handed out small bottles every 3-4 km, which were welcomed almost every time from kilometer 10 or so onwards.
I don't tend to drink too much water during races (unless it's REALLY hot), so I just sip a little bit every now and then and spill some more water on my head to cool down.

The first 10 km went by really fast and easy.

At km 16 I ate my first two dates. I didn't really feel the need to do so, but I didn't want to wait till that happened, so I started to fuel beforehand. I was feeling really good at this point.

I passed the 20 km mark in 1:47:31 and I knew that if I continued running at that pace I could even finish it in under 4 hours, so I felt motivated to keep going with that goal in mind.

At km 23 I ate two more dates. I was still feeling strong despite of having a discomfort in my knee that was bothering me on every downhill. I didn't want that to ruin my race, so I tried not to think about it and have positive thoughts, like all the fruit that was going to be awaiting me at the finish line, lol!

At km 32 I ate two more dates. To my surprise, I was still running! At this point, the sun was getting stronger, so I was cautious to drink enough water at the water stations.

I passed km 33 in 3:00:34. I was confident that I could definitely get a sub 4 hours finish time, but...

Km 38-39, a HUGE, STEEP hill appears in front of me. I didn't have enough energy left to run it, so I "power-walked" it.
After I climbed it, I started to run again, although my pace had slowed down quite a bit.
I managed to keep running until km 41, where there was another hill (although not as steep as the previous one). I looked at my watch and I knew I was going to finish in under 4 hours, so I didn't mind "power-walking" this hill too.
The last kilometer was very hard but knowing that it was almost over, with the last energy that I had left I started running again to cross the finish line in 3 hours 55 minutes 31 seconds!

For my good luck, there was a tent full of post-race snacks, and while everyone was eating their popsicles and pretzels I feasted on the sliced, sweet and juicy oranges! :)

With this marathon I completed the 3 biggest marathons of the country, running them all in less than 3 months!




Saturday, March 8, 2014

Fruit or Starch - Which one is better?


This is a controversial topic among the low fat vegan crowd.
My take on it is that both fruits and starches may have their place.


"PROS" OF FRUIT:


-EASY TO EAT. The real fast food from nature. Grab it and eat it.

-GREAT SOURCE OF QUICK BURNING ENERGY. Full of simple sugars (glucose, fructose, sucrose), they give a good burst of energy for a pre-workout. They're also suitable for post-workout, for their capacity to restore the glycogen stores quickly.

-EASY TO DIGEST. It only takes from a few minutes to up to 1-2 hours to be fully digested.

-LOW GI. Most fruits have a low glycemic index, due to their high water and fiber content.

-NUTRITIOUS. All fruits are packed with vitamins, minerals, fiber, water and phytonutrients.

-HYDRATING. Excellent for the hot weather. They are refreshing and hydrating.

-SWEET AND TASTY. Most people have a sweet tooth, and fruit fulfills our cravings!



"PROS" OF STARCHES:


-EASY TO STORE. Grains and legumes last for several months (or years) when kept in a dry and cool place. One can stock up on them and forget about it.
Roots and tubers also last quite some time if stored in the proper conditions.

-CHEAP. Nobody could argue that there is no food cheaper than starches. Rice, potatoes, oatmeal, etc. They're the cheapest source of calories on the planet.

-GREAT SOURCE OF SLOW BURNING ENERGY. They make you feel satisfied and are good as a pre-workout meal.

-WARMING. You may feel the need to eat warming and heavier foods during the colder months. Starches are good for that purpose.

-SATISFYING. Their complex carbohydrate content digests slowly and gives you a steady release of energy, leaving you satisfied for longer. The fiber also helps to fill up your stomach.


Basically, both fruits and starches have their own advantages.
The disadvantages are more of a personal thing. For example, some people find fruits to not be satisfying for them, or starches to be bland without adding salt or seasonings.

I find that some people may prefer more dense foods or savory foods, so they choose starches over fruit, whereas other people like to eat sweeter and more water rich foods, like fruits.
As I said before, it's really a matter of preference. Both of them are perfectly fine and can provide you with great energy and help you achieve optimal health.

Personally, I tend to favor fruit for taste and for how they make me feel after eating it. I feel satisfied, lighter and ready to go, as opposed to a meal of starches, which makes me feel a little bit heavier.
That doesn't mean I avoid starches, though. I like to eat them too, especially in winter!

Another thing that I consider to be important is to distinguish between starches. Not all are created equal, and some are more nutritionally dense than others, but that's a whole another topic for a future post.

Eat according to your preferences, and don't be caught in the all-or-nothing mindset. You can eat both fruits and starches and achieve your goals!