FAMILY
more beneficial sources, including some nuts and seeds that contain a high percentage of choline. A wiser health-conscious (and ethical) choice is to avoid the saturated fat and cholesterol of eggs, as well as the cruelty of egg farming. Legumes such as garbanzo beans, lima beans and lentils have about 70 mgs of choline per cup, while sunflower seeds, pumpkin seeds and almonds have around 60 mgs of choline per cup. Flax seeds and pistachio nuts have 70 to 80 mg per 3-oz serving (5) . Nuts and legumes, even if sprouted, should be consumed in moderation however, as they contain small amounts of anti-nutrients. Nuts and seeds are also high in fat. There are some good vegetable sources of choline. Some excellent vegetables that contain choline include: cauliflower, cabbage, bok choy and broc-
coli. Broccoli is a particularly rich source. These vegetables boast around 65 mg of choline per cup. Others involve collard greens at 14.2% and Swiss chard at 11.8% of your daily value(5). Spinach and asparagus are also very high in choline. Other foods containing choline include green peas, Brussels sprouts, and tomatoes. Dried celery flakes, sun-dried tomatoes, mustard seed, coriander leaf, dried parsley, and dried coriander leaf add choline to dishes along with flavor. A single banana has 11.6 mg of choline, and one orange has 15.5 mg of choline(6). Choline is found in a wide range of plant foods in small amounts. Maintaining a well-balanced whole food / fresh plant lifestyle will ensure getting enough choline(7).
1. Fischer LM, Scearce JA, Mar MH, et al. Ad libitum choline intake in healthy individuals meets or exceeds the proposed adequate intake level. J Nutr 2005;135:826-9. 2. Caudill MA. Pre- and postnatal health: evidence of increased choline needs. J Am Diet Assoc. 2010 Aug;110(8):1198-206. Link 3. Blusztajn JK. Choline, a vital amine. Science 1998; 281(5378)794-795. (PubMed) 4. Kohlmeier M, da Costa KA, Fischer LM, Zeisel SH. Genetic variation of folate-mediated one-carbon transfer pathway predicts susceptibility to choline deficiency in humans. Proc Natl Acad Sci U S A 2005;102(44):1602516030. (PubMed) 5. Food and Nutrition Board, Institute of Medicine. Dietary reference intakes for thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, biotin, and choline. Washington, DC: National Academy Press; 1998;58-86. 6. Zeisel SH, Mar MH, Howe JC, et al. Concentrations of choline-containing compounds and betaine in common foods. J Nutr 2003;133:1302-7. 7. Zeisel SH, daCosta KA. Choline: an essential nutrient for public health. Nutr Rev 2009;67:615-23.
About the Author www.SuperHealthyChildren.com www.youtube.com/SuperHealthyChildren To sign up for Karen’s free monthly newsletter with recipes and family health tips, see www.SuperHealthyChildren.com
VegWorld Magazine
Issue 34 - May 2016 |
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VEGAN 101
GET BACK ON THE COURSE— IT’S THE ONLY WAY YOU’LL REACH
THE FINISH LINE!
by Andrea Denton
T
his past weekend, I ran a marathon. Most people would say that is a pretty amazing accomplishment. And it is--it really is! I know I should be proud of myself, but it wasn’t my day and I ran it slower than I have in the past—I just never got into a groove and the whole time, I was miserable. I wasn’t enjoying the race. I’m sure there’s a part of me that is proud, that recognizes that it’s not about beating a time, it’s not about a pace per minute or where I compare to others—it is that I ran the race! It’s that I finished the race. When I could have given up, I didn’t…even though at times it didn’t seem possible to take another step. VegWorld Magazine
A couple days after the race, someone asked me where I placed. Considering the fact that there were tens of thousand of runners (and by no means am I an elite) it seemed a silly question… until I realized that I’d really been allowing my performance as it compared to others to matter more than my overall accomplishment. And I had let it take away from my achievement. How many other things in our life fall victim to this same treatment? How often do we allow our personal accomplishments to be downplayed because, when compared to others, it doesn’t seem so impressive? How often do we let the devil of comparison steal our joy?
Issue 34 - May 2016 |
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REFLECTIONS ON THE INNOVATOR BEHIND “VEGANZ”
Our shops make it easy to adopt and stick to a plant-based diet. Working your way through the fine print becomes unnecessary. As a remarkable fact: more than 40 percent of our clients don´t even consider themselves vegans. A great endorsement for what we sell! What are your plans to expand further into the United States and other countries? Throughout 2014 and 2015 the Veganz team was primarily focused on the German market and successfully established nationwide coverage for our product lines and brands within the wholesale channel. Looking forward, international expansion is at the top of the list of priorities. In particular, Veganz believes that the biggest potential for plantbased products made in Germany is to be found right in the U.S. The goals are ambitious: We will focus on the wholesale distribution channel for own product lines, followed by the launch of the Veganz Online Shop. Starting the retail business with VegWorld Magazine
Veganz branded grocery stores is on our agenda for 2017. Our goal is to establish the brand Veganz as synonym of fair trade, ethical and sustainable business, as well as for products that are devoid of animal suffering. Do you plan to sell mostly meat/dairy analogues and processed foods, or will you also include a sizable produce and bulk area that features whole foods? Our team permanently seeks innovation and closely watches global food trend developments. We
“Fast food lovers will be happy to hear that every Veganz market comes with an in store café offering a variety of organic foods.” Issue 34 - May 2016 |
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REFLECTIONS ON THE INNOVATOR BEHIND “VEGANZ”
Will you have a prepared foods section or in store cafe where those shopping for fast food equivalents can find healthier alternatives? Our stores in Germany offer a variety of fresh, ready to eat products. Fast food lovers will be happy to hear, that every Veganz market comes with an in store café offering a variety of organic foods: salads, soups and bagels, as well as sweet treats, such as raw vegan cheesecakes and blueberry scones. We also offer smoothies, juices, coffee, tea and lots more. What have you learned on your journey that surprised you?
plan to introduce our Veganz owned product line, which includes sweet treats, savory snacks, and Superfoods, but also delicious meat alternatives. Our product range is constantly expanding. And we ensure that our products are 100% customized to vegan needs. In our stores you find a huge section of unpacked goods, organic fruits and vegetables. Our German customers value the bulk area, as it is rather untypical for the German market. How do you plan to appeal to the masses who are currently eating the Standard American Diet? Veganz stores offer customers a balanced, fullrange line of healthy, unique, vegan products. And, of course, the utmost importance is placed on natural and organic foods. Veganz attracts vegetarians and vegans, as well as people suffering from specific food allergies and intolerances. Our aim is not to turn the world vegan, but to make vegan products accessible for everyone. VegWorld Magazine
That most of the people, I have met, where absolutely open-minded for this new lifestyle and the idea to open an entirely plant-based grocery store. Many of them offered their help and supported me with my adventurous enterprise. That was a great experience for me and clearly confirmed my plans even though five years ago, living a vegan lifestyle was something rather uncommon in Germany. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The United States is poised for this innovative shopping experience and looks forward to the first USbased Veganz grocery store opening in Portland, Oregon in 2017.
“The triumph of Veganz has fanned the sparks of veganism that have been firing up Germany for the last eight years. An allvegan supermarket was an inspirational idea whose time had arrived.” Issue 34 - May 2016 |
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IMAGINE
THE DAY WHEN ALL ANIMALS ARE FREE TO BE.
Working together, it’s within reach. For over a decade, Mercy For Animals has been campaigning diligently to prevent cruelty to farmed animals and promote compassionate food choices and policies. Through education, undercover investigations, corporate outreach, and legal advocacy, we are changing the course of history for animals -- inspiring both compassion and change. VegWorld Magazine
Join us. MercyForAnimals.org Issue 34 - May 2016 |
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AMAZING TRANSFORMATION
AFTER
BEFORE
TIM KAUFMAN’S
AMAZING TRANSFORMATION by Tim Kaufman
W
alking out of the doctor’s office, reality had finally sunk in.
I was not going to be around for another year.
My wife and kids would very likely not have a husband or father within the year. My blood pressure was 255/115, I was on three medications to bring it down. My cholesterol and triglycerides were off the charts (literally). I was on a ton of heavy medications I was also self-medicating and struggled with addictions of all kinds. My weight was so out of control that the doctor could no longer weigh me in his office. I was having trouble breathing and had severe sleep apnea. On top of everything else, I have a genetic disorder VegWorld Magazine
called Elhers Danlos Syndrome which makes my joints very loose and hypermobile. The excess weight was too much for my already destroyed joints to handle. I was constantly on crutches, canes, and immobilizers. I was cast and fitted for very expensive leg braces that would keep my legs from buckling. My wife was actually putting my socks and shoes on me in the morning. Nothing was working. My life was spiraling out of control. I was going to die and I don’t know if I really cared. I would try diets and I would lose some weight and then gain it all back. It was a vicious cycle. The more I hurt, the more I medicated; the more I medicated, the more I hurt. As a result, I had lost my passion for life. I was just surviving, hoping that I would wake up the next Issue 34 - May 2016 |
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