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Vegan Diets for Healthy Bones

My last post addressed a common myth about protein and bone health—probably the most widely disseminated myth in the vegan community.

In contrast to long-held beliefs, current thinking is that protein either has little impact on bone health or it might have some small benefits. This suggests that the lower protein intake of vegans and our avoidance of animal protein doesn’t confer any particular protection for bones. Instead, we vegans need to make sure we are getting enough protein and calcium in our diets.

If your diet is built around a variety of whole plant foods including at least three servings […]

By Ginny Messina|2013-08-29T15:19:59-04:00August 29th, 2013|Tags: bone health, Calcium, Protein|47 Comments

Calcium and Protein and Bone Health in Vegans

There is good evidence that vegan diets can prevent heart disease and they are likely to lower risk for cancer as well. But does going vegan improve your bone health? I see some post or infographic in social media nearly every week claiming that a vegan diet protects against osteoporosis.

The theory is that animal protein, through its acidifying action, “leaches” calcium from bones, eventually weakening them and causing bone fractures. If that’s true, it means that those of us who eat no animal protein are likely to have better bone health. And maybe even lower calcium needs.

Unfortunately, it’s not true. […]

By Ginny Messina|2013-08-19T14:16:45-04:00August 19th, 2013|Tags: bone health, Calcium, Protein|76 Comments

Zinc and Cadmium in Vegan Diets

Jack just added some new information about the metal cadmium to the VeganHealth website.

His interest in the topic stemmed from a 2006 study from the Slovak Republic. The researchers found that vegans had higher levels of cadmium in their blood compared to both meat-eaters and lacto-ovo vegetarians. Levels were higher in those who had been vegetarian the longest and also in those who ate the most whole grains.

High levels of cadmium are possibly associated with risk for heart disease and very high levels can impact bone health and both liver and kidney function. Whether […]

By Ginny Messina|2013-07-18T18:09:14-04:00July 18th, 2013|Tags: cadmium, Zinc|9 Comments

It’s Never Too Late to Go Vegan

When I requested stories from readers who had gone vegan after the age of 50, I expected to hear from maybe 10 or 20 people. It was a surprise—a very nice one—to have close to 100 responses within 24 hours of publishing my request. And they continue to trickle in.

I’ve been gathering this information for a book I’m writing with Carol J Adams and Patti Breitman called Never Too Late to Go Vegan: The Over 50 Guide to Adopting and Thriving on a Plant Based Diet. It will be published in 2014.

As we pull […]

By Ginny Messina|2013-06-21T08:44:37-04:00June 21st, 2013|8 Comments

Are You an Over-50 Vegan? Tell Me Your Story

For a project I’m working on for next year, I’m hoping to chat with people who are vegan (or transitioning to veganism) and are over the age of 50. I’d especially like to hear from you if you started your transition to veganism after the age of 50.

Please tell me why you went vegan, whether or not it had any effect on your health, how you see the challenges and joys of being vegan at this stage of your life, how it has affected your relationships–and anything else you’d like to share.

You can share your story in the comments below […]

By Ginny Messina|2013-06-08T17:11:13-04:00June 8th, 2013|112 Comments

Introducing the Plant Plate: A Food Guide for Vegans

My new food guide The Plant Plate made its debut on VeganForHer.com today. This is a colorized version of the guide that will be in the book Vegan for Her (which will provide a little more detail on using the plate.)

The information is almost identical to the food guide that Jack and I created for Vegan for Life. But I wanted an appealing graphic and was thrilled to find artist Ari Evergreen from Shirari Industries to illustrate it […]

By Ginny Messina|2013-06-05T10:28:29-04:00June 5th, 2013|Tags: meal planning, Nutrition, vegan food guide|7 Comments

‘Vegan for Her’ Website is Live!

If you are subscribed to the Vegan for Her website, then you already know that it went live this morning. Our very first email should be sitting in your mailbox.

If you haven’t subscribed, please head on over to check out the welcome message, a short article on calcium supplements, and a quick, fun recipe from JL for Curry Peanut Butter. And please introduce yourself in the forums, too.

We have much more to come—including the book, which is just a few weeks away!

By Ginny Messina|2013-05-30T06:57:57-04:00May 30th, 2013|0 Comments

Celebrating Veganism at Vida Vegan Con 2013

Vida Vegan Con (VVC) has to be the most fun event on earth. I’ve been to lots of veggie fests, and they are all wonderful (every last one of them). VVC is a little bit different though; it’s a more intimate gathering that nurtures vegans to help us become more effective, joyful and confident advocates for animals.

As described by the organizers, Janessa, Jess, and Michele, the conference is about “community, celebrating veganism, and becoming better bloggers and sharers.” There were also plenty of non-bloggers in attendance and I would imagine they got […]

By Ginny Messina|2013-05-28T18:31:40-04:00May 28th, 2013|Tags: Vegan activism|11 Comments

Updated Speaking Schedule and Meeting Protein Needs (on Our Hen House)

I have lots of travel to fun vegan events in the next couple of months (off to Vegan Paradise this week for Vida Vegan Con). I hope to see some blog readers as I trek around the continent (twice to beautiful Canada!) talking about the joys of healthy and compassionate eating. Please take a look at my updated schedule and stop by to say hello if you’re in the area.

And you also may want to take a peek at my latest article on Our Hen House about meeting protein needs on a […]

By Ginny Messina|2013-05-22T16:20:35-04:00May 22nd, 2013|Tags: Protein|3 Comments

Vegan Food for Everyone

On a recent trip to Costco, I found seaweed salad (vegan in my Costco, although in some areas it contains fish sauce), big cheap packages of tofu, little travel packs of hummus, and delectable stuffed grape leaves.

I was thrilled to come across these and other vegan goodies. But when I reported my finds on facebook, a few people voiced concerns. Was the tofu GMO? Wasn’t there sugar in the seaweed salad? And shouldn’t I be shopping locally?

I do shop mostly—but not exclusively—locally. And there is no shortage of tofu in my life since I live five blocks from the local […]