Welcome to the VeganCoach.com newsletter focusing on everyday vegan advice. The Golden Banana Newsletter is dedicated to assisting you with your everyday vegan cooking and nutrition questions.

This month's newsletter finds us focusing on protein and calcium. There is so much information out there that contradicts each other, and it can be very difficult to sort out truth from fiction. Especially when others make dietary recommendations that don't seem to jive with what you are sure to be true. So you look at all sides, and draw the conclusion that makes sense for you. It's really the only way.

Keep your eyes peeled below for an invitation to receive 10% off my new weight loss course "Get Down With Sass".

And since we are now into the swing of summer, you'll find a recipe for Vegan Dessert Cups that everyone will love, young or old, vegan or non-vegan.

Hope you enjoy this issue of The Golden Banana, which is actually created by you with the questions you send me. Do you have a question, comment, or something else you'd like to share with our growing community of Vegan Coach fans? Please don't hesitate to fill out the form on my Contact page. I look forward to hearing from you. :O)

It is my sincere hope that the information I provide on VeganCoach.com assists you in being the healthiest Vegan you can be.

Big hugs to you,
Sassy

PLEASE NOTE: For an easy-to-view version of this newsletter, or past issues, please visit the VeganCoach.com Backissues Page.

IN THIS ISSUE:

• Calcium and Osteoporosis
• VeganCoach.com Vegan Recipes
• Can You Gain Muscle On A Vegan Diet?
• Vegan Protein
• RECIPE OF THE MONTH: Vegan Dessert Cups

Get *DOWN* With Sass!

Coming September 2009
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This 7-week course will teach you how to add healthy foods into your current diet, no matter what that diet is (vegan, vegetarian or non-veg). At the end of the 7 weeks, you have all the tools you need to make healthy choices for the rest of your life -- not to mention you should notice your body slowly but surely moving to its ideal weight.

If you would like to receive notice when Get Down With Sass! is available and ready for purchase, please follow the link. (There's a special offer too, for all you Early Birds.)

After reading this I decided to stop taking calcium supplements. I feel my diet is very well rounded and healthy, but to read articles contradicting Dr.Campbell's theory worries me a little.
-- Denise, Redding, California

Hi Denise,

You have asked some excellent questions. It can be so confusing out there! One day you read one thing about diet and nutrition, and the next day you read something that says the complete opposite. Oy! This is one of the main reasons I began to study the topic of nutrition -- I was just tired of the whole back and forth tug-o-war with my brain cells! ;O)

Firstly, animal proteins are a complete protein, no doubt about it. Animal proteins are also extremely acidic when they enter your body. And because your body is always interested in keeping itself in balance (called homeostasis), your body will search for alkalinity to even things out. Calcium is extremely alkaline, and so it is drawn from your bones to balance off the excess acidity. Make sense?

Osteoporosis is not a greater risk for vegans than for meat eaters or lacto ovo vegetarians. In fact, quite the opposite is true. And this has been proven over and over and over again. Sometimes these claims make my head spin.

One of the things that is discussed in T. Colin Campbell's very thorough and excellent book The China Study is "the politics of nutrition and the impact of special interest groups in the creation and dissemination of public information". But since I choose to not go down this political road with my website or my newsletter, I'll leave it at that and let you come to your own conclusions. ;O)

Now, back to the topic of protein. In order to build protein, there are 22 different amino acids that must be present. And 9 of these are essential amino acids, which means it is essential we supply them to our body by eating the foods which contain them. But you will be hard pressed to find all 9 present in plant foods. Soy and quinoa are two plant foods that offer a complete protein, which means that all 9 essential amino acids are present. The rest of the foods from the plant kingdom contain varying amounts of these essential amino acids.

It was once believed that you had to supply all the 9 essential amino acids in each meal you ate to make a complete protein. But now it is understood that as long as you eat a well-balanced diet, meaning a combination of such foods that you find on the Vegan Food Pyramid such as grains, beans, veggies, fruits, nuts, seeds, etc., in a 24-hour period, you can certainly meet your needs for these 9 essential amino acids. This is because when your body digests these amino acids, they gather throughout your body's cells and in your intestine. So they are there for your body to grab them from this pool whenever needed.

Finally, it is very difficult to put protein and carbs and fats into a perfect box since most plant foods are a mixture of all three. But in addition they supply things such as fiber, essential fatty acids, vitamins and minerals. And there are so many factors that go into how much protein each person actually gets from their foods, including whether you are eating organic or non-organic foods, food cooked at home versus food cooked in a fast food restaurant, local food versus food shipped from New Zealand, how big or small you are, your age, etc. etc. etc.

So in the end, it's important to just be smart about your nutrition needs. I never want anyone to think that simply "going vegan" will mean you are a healthier person. This is because someone can eat cakes and cookies and sodas and be vegan. They can also eat just vegetables and salads. But neither of these would deliver a well-balanced diet. You must be sure you are eating from all of the vegan food groups on a daily basis, following the suggested servings for each. Again, visit the Vegan Food Pyramid to ensure you are eating from the proper food groups every day.

Hope this helps. :O)

Hi Lorrie,

Many thanks for writing. You make a good point -- I love to cook recipes with photos too. They help you to know what the finished recipe should look like once completed.

I have posted some of my all-time favorite vegan recipes on my site, and ones that I'm sure others will like. Finding the time to make them these days is a little more difficult since I'm always working on creating new recipes. Rest assured, when I find the time to make my favorites, I take photos and add them to the present recipes. In other words, slowly but surely (in fact, I added two photos this week).

In the meantime, have you checked out my blog? Every dish that is featured on the blog has a photo attached. You might find this helpful. Be sure to scroll to the VERRRY bottom of the page to see the various categories available:

Hi Cheyanne,

So people are telling you that you cannot create lean, hard muscle eating a vegan diet?

Hmmmmm...

I think my vegan friend Mike Mahler, Expert Kettlebell Trainer Extraordinaire, would disagree. In fact, here is an article on his website Mahler's Aggressive Strength that seems to have been written just for you:

Making The Vegan Diet Work

Also, see...

Power Vegan Meals For Hard Training Athletes

As you will learn, there is absolutely no truth to the incorrect rumor that vegans cannot gain strength and size.

Hope this helps. :O)

I am having a hard time reaching the protein goal. Are his goals reasonable? If so, can you give a day's worth of food example? Today I've had 86 g of protein but it's only 22% of my calories. Thanks for any advice you can give!
-- Rhonda, Dallas, Texas

Hi Rhonda,
Oy! That is far too much protein. There is absolutely no reason to eat this much protein.

It is quite obvious your personal trainer subscribes to the nearly ancient old-school thoughts about amounts of protein one should consume. That's because these teachings are based on those eating a diet filled with animal protein, which of course is over-loaded with protein -- WAY more protein than we need.

Excess protein in the body (animal protein) is extremely acidic, and in order to balance things, your body searches for alkalinity. Calcium is alkaline. And where do you suppose this calcium might be found? Your bones. This is the number one reason for osteoporosis. Ack!

Fortunately we, as a society, learn and grow. We know better now.

Please review the page on my site dedicated to Vegan Protein. It has all the information you could possibly want about healthy vegan protein amounts and sources. You'll see you do not need any more than 10-15% of your calories from protein.

RECIPE OF THE MONTH

Fill with ice cream, fruit, or your favorite dessert.

Enjoy!

Vegan Dessert Cups
Serves 2-3

4 teaspoons baking powder
4 Tablespoons water
2 Tablespoons sugar
4 Tablespoons Earth Balance vegan margarine, melted and cooled
2-3 Tablespoons non-dairy milk
1 teaspoon cinnamon
1/2 teaspoon pure vanilla extract
1/3 cup unbleached flour
1/8 teaspoon salt
Vegetable oil

1. In a medium bowl, whisk together the baking powder and the water, then add the sugar. Whisk in the melted margarine, soy milk, cinnamon, and vanilla extract. Add the flour and the salt and whisk until smooth and thin, adding soy milk if necessary.

2. Heat a small pan over medium heat until hot. Reduce the heat to medium- low and spray or brush lightly with the vegetable oil.

3. Ladle 3 to 4 tablespoons of the batter into the pan and spread slightly. Cook for approximately 3 to 4 minutes, or until set and the underside is golden brown. Gently flip and cook until golden brown.

4. Remove from the heat and place crepe into a small glass dessert cup or very small bowl. Cool slightly.

5. Add your choice of filling. (I used 3 small scoops of soy ice cream and drizzled with agave nectar -- highly recommended).

As a Vegan Nutritional Consultant I assist my clients by examining their current diet to figure out areas that might need more attention. It’s nice to have someone you can go to for advice that's YOU-nique.

"Working with you, I felt at ease right away. You were very concerned with what I was or was not doing and helping me eat right as a Vegan. I felt like you were a good friend and even a family member."
- Aleta J., Claremont, California

"Last week Sunday, I began following your advice from our coaching call. There was no feeling of coming home and wracking my brain about what to eat, and then passing out before I even make a decision, going to sleep without dinner.

"I've had a fresh and colorful green salad every day, and something good and nutritious to eat in the morning. Thank you so much for your advice. I can literally feel myself getting healthier!"
-- Yvette P., Los Angeles, California

If you...

• want someone you can call on to take your hand and walk you through the maze of vegan diet and nutrition information that you are constantly bombarded with;
• need someone who can answer all your questions about how to create a successful vegan diet plan with patience and understanding;
• simply don’t have the time to figure out which foods are best for your unique nutritional needs and vegan weight loss plans;
• want to spend your time doing what YOU love instead of spending hours on research;
• have limited special knowledge about food or nutrition -- but you're ready and willing to learn more...

...then working with me, your very own personal Vegan Diet and Nutrition Coach, may be just what you need.

For more information about this service, please visit the Vegan Diet and Nutrition Coaching page.

Get *SAUCED* With Sass!

How To Create Delectable
Meat-Free, Dairy-Free and Egg-Free
Vegan Sauces
without Recipes!

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That wraps it up for this edition of The Golden Banana newsletter.

VeganCoach.com has been created to help YOU. To contact me with questions, comments or suggestions, please fill out the form on my Contact page.

Thanks! :O)