Simply Living Well May/June 2004: Dangers of Dairy Double Issue!

This Double Issue includes links to many websites about the dangers of Dairy, high-calcium, non-dairy recipes, tips on Calcium Inhibitors and the health concerns related to dairy consumption.

Please send any comments or suggestions to: Katherine@SimplyLivingWell.net
Website http://www.SimplyLivingWell.net 347-661-2143

This month's newsletter includes:

1. Quote of the month
2. May/June Greetings!
3. Book of the month: Calciyum!
4. Website of the month: Notmilk.com
5. Help me find an apartment and get free health counseling!
6. SPRING SPECIALS: 8-month Program for 6-month price!
7. May Recipe: Hijiki Salad
8. June Recipe: Arame with Carrots and Onions
9. Calcium Inhibitors
10. Article: Mommy, Why Don't We Drink Milk?
11. More about Katherine Jamieson, Holistic Health Counselor and Yoga Teacher

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QUOTES OF THE MONTH

I don't believe you have to be a cow to know what milk is.

Ann Landers

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MAY/ JUNE GREETINGS

Following the old saying that you shouldn't discuss religion and politics in polite company, in the world of nutrition the equivalent taboo topics would easily be coffee and milk. Since we covered caffeine last month, it seemed like the right time to write about one of America's favorite foods, and one that leads to some of our most serious health risks: Milk. Because it's such a controversial topic I decided to do a double issue on it to cover it fully and give you the chance to make up your own mind about how dairy works in your diet.

We love milk! The average person living in the United States consumes over 600 pounds of dairy products every year, including about 420 pounds of fluid milk and cream, 70 pounds of various milk-based fats and oils, 30 pounds of cheese, and 17 pounds of ice cream. Yet our country has one of the highest rates of osteoporosis in the world, so what's the deal?

As it turns out, milk consumption is no guarantee against weak bones, in fact quite the opposite. The Harvard University's landmark Nurses Health Study, which followed 78,000 women over a 12-year period, found that the women who consumed the most calcium from dairy foods broke more bones than those who rarely drank milk. This statistic follows worldwide: much of the world's population does not consume cow's milk, and yet most of the world does not have the high rates of osteoporosis found in the West. This has led many top researchers in the field to conclude that the primary cause of osteoporosis is not lack of calcium from dairy products, but the high protein diet most Americans consume today. One top researcher in this area was quoted by Dr. John McDougall as saying that "eating a high-protein diet is like pouring acid rain on your bones."

Hmmm, not a pretty thought, and very confusing given the barrage of "Got Milk?" ads we are submitted to on a daily basis, and the number of high profile, attractive celebrities who have agreed to pose with milk mustaches. And please don't get me wrong, I enjoy dairy on occasion, especially Ben and Jerry's Coffee Heath Bar Crunch (handily combining both health taboos...) but reading about the long term effects of over-consumption has led me limit what I eat and look for the highest quality, organically produced products whenever possible.

One article that is helpful in understanding the financial interests behind keeping the American public connecting dairy and osteoporosis is: "Not Milk: The USDA, Monsanto and the US Dairy Industry" http://www.alternet.org/story.html?StoryID=13557, which covers not only the political agendas, but also the scary health risks from commercially produced dairy products, as well as the issue of widespread lactose intolerance, especially among people of color.

About this time, you might be asking, "But what about calcium, where do I get my calcium?" to which I would answer, lots of places! Many helpful resources can be found on the web, including these three that have handy charts comparing the amount of calcium in dairy products and other whole foods, like green leafy vegetables, sea vegetables, nuts, and sesame seeds, for instance. On the Physicians Committee for Responsible Medicine website, the "Vegetarian Starter Kit: Calcium in Plant-Based Diets": http://www.pcrm.org/health/VSK/VSK5.html has a detailed calcium chart. The cleverly named Soystache website, also has alternative calcium sources and other useful articles and information about milk: http://www.soystache.com/calcium.htm. Another chart can be found in "Calcium Sources, Inhibitors, and Requirements:" at
http://www.naturodoc.com/library/nutrition/calcium.htm.

What kind of dairy and how much to include in your diet can be a difficult question, but hopefully some of these articles will get you thinking seriously about this issue for yourself and your families. The good news is that there are plenty of healthy and delicious sources of calcium, so even if milk is one of your favorite foods you might find that you enjoy some of the alternative sources just as much!

In good health,

Katherine

PS--I will be in India for the months of June and July, returning in August, so the next issues of this newsletter will be out on August 15th. Have a wonderful early summer and, as always, keep writing in with your questions and comments about the newsletter!

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BOOK OF THE MONTH: Calciyum!

Calciyum!: Delicious Calcium-Rich Dairy-Free Vegetarian Recipes
By David and Rachelle Bronfman

A cookbook specializing in ways to get the calcium you need without depending on dairy products, Calciyum! is an excellent resource if you just read the above and wondered, so what now? David Bronfman gave up dairy products due to lactose intolerance, but when his wife Rachelle became pregnant, the two were stumped as to how to obtain sufficient calcium for pregnancy without using cow's milk. When David began researching the subject, he determined that it is possible for pregnant women to obtain sufficient calcium from vegan foods and he and Rachelle began working calcium-rich vegan ingredients into recipes.

The collection includes things like "Liverless Liver Pate", made with black beans and carrots, and "Rich and Simple Pancakes," which contains ingredients like tofu, amaranth, maple syrup, and chopped dried figs. It's definitely not your typical cookbook, but if calcium intake is a concern for you, this can be a great resource for some wonderful alternatives to dairy.

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WEBSITE OF THE MONTH: NOTMILK.COM

From Robert Cohen, the self-proclaimed "Notmilkman," this site aspires to "help you find the whole truth about cow's milk and dairy quickly and to provide quality online resources." In fact, it does have an incredible collection of articles, websites and opinion pieces about the risks of dairy in the diet. Cohen has a strong political agenda, and includes links to many anti-dairy as well as pro-dairy sources. The site is part of a larger organization, started by Cohen, called The Dairy Education Board, part of whose mission is to "establish a stance against the dairy industry and the tens of billions of dollars spent in propaganda activities such as the milk mustache campaign, we will tell America the other side of the milk story."

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HELP ME FIND AN APARTMENT AND GET FREE HEALTH COUNSELING!

Health Counselor/Yoga Teacher seeks fabulous living situation for Fall 2004!

I am looking for help in finding a temporary sublet when I return from India in August, and then a more permanent situation starting in the fall. As an incentive, I am offering a finder's fee of 3-months of Health Counseling, Yoga classes, or Reiki sessions to whoever can help me find my dream apartment!

Ideally the apartment would be:

** Centrally located in Manhattan, around Union Square or the East or West Village
** Sunny, quiet and clean
** Shared with a wonderful roommate or a one-bedroom
** Affordable
** Large enough to practice yoga

If you know of any situations that closely or remotely resemble the above description, or if you have any leads on sublets for August, please contact me at 347-661-2143 as soon as possible. I can also be reached at a temporary e-mail address in India: katinindia@yahoo.com for the next several months.

Thanks for your all help in advance!

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SPRING SPECIAL

8-MONTH HOLISTIC HEALTH COUNSELING PROGRAM

As I will be out of the country in India for two months this summer, I am offering an extended Health Counseling program, beginning in the spring, with full e-mail support throughout the program, and continuation in August. This program costs the same as a regular 6-month program, but provides the chance for an extended counseling relationship, and the opportunity to put into practice the skills and tips learned early on, and to refine changes around diet and health throughout the year. This offer will only be available for a limited time, so take advantage of the chance to get the most from your Health Counseling!

Nutrition is a fundamental aspect of health. The food we eat becomes part of our blood cells, which then feed our tissues and vital organs. When we eat food that has limited nutritional value, our cells weaken. When we eat quality foods our bodies reflect that nourishment through vitality, balance and joy. Whole, natural foods--vegetables, whole grains, beans, fruits--are quality foods. By shifting your diet to healthy, balanced, quality foods, you can support your body to heal itself and prevent future disease.

Working together, we will discuss all the issues that contribute to your relationship with health and nutrition. Often our health concerns arise from a lack of attention to our mental, physical, spiritual and emotional needs. Holistic health care addresses all of these needs equally. As a result of our work together you will feel healthier, more energized, and you will have the skills to maintain this state of wellness for years to come.

My fully supported 6-month Health Counseling Program includes :

** Two 1-hour individual counseling sessions a month
** Yoga, meditation and breathwork
** Reiki and massage
** Books, tapes, and articles on health and wellness
** Food and supplement samples and lifestyle aids
** Cookbooks and easy-to-cook recipes
** Health Food Store Tour
** Individual hands-on cooking class

I also offer a very popular 6-month Yoga and Health Counseling Program, which includes:

** Two 1 and 1/2 hour individual counseling and personalized yoga instruction sessions per month (45 minutes counseling and 45 minutes of yoga)
** Materials to support the development of a home yoga practice, including mats, props, videos and books
** All of the above

For those interested in Holistic Health who live outside of New York, or New Yorkers who are too busy to schedule appointments, I offer a convenient Distance Health Counseling Program by phone, which includes:

** Two 1-hour individual phone counseling sessions a month
** Health Food Store and Cooking class videos
** All of the above, sent by mail or e-mail
** 24-hour e-mail support around nutrition and health questions

Call or e-mail to schedule a FREE one-hour initial consultation about the 6-month Holistic Health Counseling Program. Consultations are held in Manhattan and can also be done by phone.

Simply Living Well
80 E. 11th St, #336
Between Broadway and University
347-661-2143
Katherine@SimplyLivingWell.net

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MAY RECIPE: Hijiki Salad

Sea vegetables can be intimidating to learn about and cook, (especially when they're called seaweeds...) but they are well worth the trouble to incorporate into your diet for the high amount of calcium and other vitamins and minerals they contain. Hijiki, for instance, has approximately ten times the amount of calcium that is in a glass of milk: 1400 mg per 100 grams.

The following is a simple recipe highlighting this sea vegetable that is known in Japan as "the bearer of wealth and beauty", and traditionally used to strengthen the bones and revitalize skin and hair.

Hijiki Salad

Ingredients:

* 1/2 cup of Hijiki
* 1/3 cup of shredded carrots
* 1/2 Tsp white sesame seeds
* 1/2 Tsp black sesame seeds
* 1 Tsp of Sesame oil
* 2 Tsp of Tahini
* 1/2 of a lemon

Directions:
Soak Hijiki in bowl for 10 min

Turn on Wok to medium heat, add Sesame oil, then add hijiki and carrots and seeds. Stir Fry for 3 minutes then pour into bowl. Add Tahini and Lemon Juice.

Light and refreshing- good with salad or brown rice or both.

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JUNE RECIPE: Arame With Carrots and Onions

Arame is a delicate brown strand with a mild, semi-sweet flavor and firm, pleasing texture. It is virtually fat-free, low in calories, and rich in calcium, iron, essential minerals, vitamins, protein, and important trace elements that are often lacking in land vegetables due to soil demineralization. Arame and other sea vegetables contain more minerals than any other kind of food, with a wide range of minerals accounting for up to 38 percent of their dry weight.

Prep Time: 8 minutes
Cooking Time: 25 minutes
Yields: 4-6 servings

Ingredients:

* 1 ounce dried arame, soaked for 15-30 minutes (about 1 cup soaked)
* 1 tablespoon sesame oil
* 2 carrots, sliced
* 1 onion, sliced
* spring water
* 1 tablespoon tamari soy sauce or 1/2 teaspoon sea salt

Directions:

1. Wash and drain the arame.
2. Heat a frying pan, add oil and spread around the pan. Add onions and carrots, saut* 2-3 minutes.
3. Place arame on top of the onions and carrots. Add water to just cover the onions and carrots.
4. Bring to a boil, turn the heat to low, and add a small amount of tamari. Cover and simmer another 15-20 minutes, then mix and stir until the liquid has evaporated.

Variations:

* sesame seeds or scallions make a nice garnish.
* Hijiki seaweed could be used instead of arame.

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TIPS: CALCIUM INHIBITORS

It's important to consider the sources of calcium in your diet, but it also makes sense to keep track of the foods that can leach the body of calcium as well. Even if you are eating foods high in calcium or taking supplements, if you have many of the following foods in your diet you may be unintentionally creating a calcium deficiency. If you are concerned about calcium, consider reducing some of the following foods and maintaining a consistent, moderate exercise routine.

1. Coffee, soft drinks, and diuretics
2. Excesses of protein, especially too much meat in the diet
3. Refined sugar or too much of any concentrated sweetener
4. Alcohol, marijuana, cigarettes
5. Too little or too much exercise
6. Excess salt
7. The Solanum genus of vegetables, also known as the nightshades. Tomatoes, potatoes, eggplant, and bell peppers contain the calcium inhibitor solanine.

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ARTICLE-- MOMMY, WHY DON'T WE DRINK MILK?

John Robbins, author of Diet for a New America, was heir to the famous Baskin-Robbins Ice cream chain until he became a crusader against modern farming practices and the Dairy Industry. The following is a summary of his writings about the possible repercussions of including dairy in your diet.

MOMMY, WHY DON'T WE DRINK MILK ?

The more I studied the medical literature, the more difficult it has gotten for me to listen to the dairy industry's promotion of 'milk for strong bones'. In spite of its high calcium content, because of it's high protein content, milk appears actually to contribute to the accelerating development of osteoporosis. The occurrence of this condition has reached truly epidemic proportions, and the promotion of dairy as an answer to the suffering of millions seems to me to be not only self-serving but even criminal.

Osteoporosis
Dairy products, despite common myths, do not stop osteoporosis. Evidence shows that the rate of bone loss is largely unaffected by dairy products. Numerous studies have shown that countries with the highest intake of dairy products, such as the United States and Holland also have the highest incidence of osteoporosis, and that consuming large amounts of dairy simply does not maintain bone density.

Lactose Intolerance
Many people, are unable to digest the milk sugar, lactose. Diarrhea and gas can result. On the other hand, they may be the lucky ones. Many can tolerate lactose, only to be unable to rapidly break down the galactose, which circulates in their blood, possibly contributing to cataracts and ovarian cancer.

Food Allergies
Milk is one of the most common causes of food allergies. Skin conditions, respiratory problems, allergies and mood swings can be caused by dairy. The sad thing is that many people never know their problems are caused by dairy sensitivity and instead take medications or operations. A brief break from dairy products can often lead to surprising improvements. Asthmatics, in particular, should give themselves a vacation from dairy products to see if their condition improves.

Fats & Cholesterol
Dairy products especially cheese and ice cream are loaded with fat and cholesterol. Studies comparing the cardiovascular status of lacto-ovo vegetarians and vegans have proven that while both are healthier than meat-eaters, vegans have better cardio-vascular status than vegetarians who consume dairy products. Low fat dairy foods are less harmful; however still create problems.

Iron Deficiency
This is more likely on a dairy-rich diet. Cow's milk products are very low in iron, thus if they become a major part of the diet, iron deficiency is more likely. In addition, clinical studies have shown that infants consuming cow's milk lose small amounts of blood from their digestive tracts. For this reason, the American Academy of Pediatrics recommends that infants below one year of age not be given whole cows' milk.

Then there's Bovine Growth Hormone which has been banned in almost every country in the world, other than the United States, where business interests override health interests.

And last, but certainly not least, there's the suffering of the animals, who are treated like milk producing machines and are genetically-manipulated to have super large udders and are artificially kept in a state of lactation and whose babies are taken away from them so that we can put milk on our breakfast cereal.

John Robbins, author of Diet for a New America

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ABOUT KATHERINE JAMIESON, HOLISTIC HEALTH COUNSELOR

Katherine was trained in Holistic Health Counseling through the Professional Training Program at the Institute for Integrative Nutrition in New York, and certified by the American Association of Drugless Practitioners. She was certified to teach yoga in 2001 through the New York Open Center Prana Yoga Teacher Training, instructed by Dr. Jeffrey Migdow, MD. She holds a B.A. in Psychology and Sociology from Wesleyan University. Before entering the Holistic Health field, Katherine was a Peace Corps volunteer for two years in Guyana, South America.

Her practice combines cutting-edge, holistic nutritional theory and yoga breathing and postures, to help people address their health concerns and attain optimal health and well being in their lives. She has taught yoga and Holistic Health practices with the New York City Department of Health Wellness at Work program, the Hospital for Joint Diseases, and Beth Abraham Health Services. She maintains a private practice in Manhattan and Brooklyn, as well as lecturing and presenting at Health fairs and seminars. This fall she is completed an 11-week series of lectures on Holistic Health and Lifestyle at the United Nations. This past spring she is supervised nurses from St. Francis college to design and facilitate Health Education workshops at the Department of Health, Bellevue Hospital and the United Nations.

If you are interested in reading back issues of this newsletter, in publication since May 2003, please feel free to visit the web hosting site where you can find the full editions catalogued:

http://casts.webvalence.com/sites/SimplyLivingWell/

THANK YOU FOR READING AND BE WELL!