11 Month Checkup - Good News!

First a little recap:  I started a vegan diet 11 months ago.   However, the last few months I have reintroduced fish in my diet 3x a week and started iron and vitamin D supplements as my levels were very low.  The symptoms have been hair thinning/shedding which had (and still has) me concerned.

I did not intend for this blog to be a health blog.   I was anticipating my posting of delicious vegan recipes and adventures.   However until I turn this hair issue around, it is consuming my attention.

Okay....with that said...the Good News!     My iron stores are increasing....just popping back into normal range with ferritin levels going from a mere 7 to now 29.   This is good news as it confirms my plant based supplements are working.  However, to start hair regrowth most internet references state that I need to get my stores up to 70 first.   I've got a ways to go.

My Vitamin D levels have tripled and now in normal range.   I am no longer taking 50,000IU a week, but 2000IU a day.   Hopefully this change will maintain a healthy level.

The best news of all  ==>  My  Total Cholesterol (TC) is now 169 with a healthy TC/HDL ratio = 3.3                            

                                         Total Cholesterol = 169 with no drugs, diet only!!

This is down from 225 just eleven months ago.  It has dropped 56 points!  I have never been this low and I have been monitoring this since my twenties due to family history.  Did I defy my genetic makeup?   My doctor says, "Whatever you are doing, keep doing it."   She was impressed with the numbers.

So there you have it.   Finding the right balance is key and staying on top of your blood statistics is very important.   I only wish I tested my iron levels and vitamin D levels prior to going vegan, as I have no evidence that it was the vegan diet alone that reduced my levels, other than the hair thinning symptom. I personally think it was a combination of my heavy pre-menopausal cycles along with stopping all iron rich meat products without efficiently replacing them  with lentils, beans, soy and the like.

I think I have finally found my balance and I am on the right track.   I even think I am seeing some new gray hair growing in.   Gray Hair!!  Yes, I’ll take whatever hair I can get.    I hope to soon put this behind me and I can start posting some wonderful recipes!

The Norwegian Vegan - Plus Fish!

It has been 5 weeks since I started the vitamin D and iron supplement regimen.  At 4 weeks in,  my pharmacist informed me that I wasn't taking enough of the health food supplement to make it equivalent to the ferrous sulfate 325mg that my doctor had prescribed.   I have now doubled my intake (to 65mg elemental iron) and no dire side effects have occurred. However, I got off to a little slow start. My hair is still shedding some and I'm not seeing any new growth yet.  My nails are starting to grow and I am beginning to see cuticles again.  I am optimistic.  I've been eating fish three times a week and really enjoying this addition to my 'vegan' diet.  I guess I'm no longer a true vegan, but I call myself a 'vegan plus fish'. I have wild salmon once a week which I wrap up in aluminum foil pouches and bake in the oven.  So delicious!   It is so much easier going out to a restaurant now as there usually is a grilled fish option.  I do still have to watch out for butter sautes and sauces.   Once a week I have my old favorite, tuna salad sandwich.  I use a vegan mayonnaise and don't notice any difference to the 'Best foods' I used to enjoy.  A little Dijon mustard, red onion, and dill pickles on toasted whole wheat or rye and I'm a happy camper. Other than that, I fill in with King Oscar sardines as they are filled with good source of both iron and Vitamin D. I also started to come home for lunch most days and prepare an iron rich meal such as cooked beans and brown rice veggie wraps.   The cafeteria at work only offers me a salad bar so when I do eat there I make sure to include tofu. I hope these changes help.  It feels like a good adjustment for me.  I think everyone's body is different and finding the right balance is key.   

Well the verdict is in.......

My blood test came back and I have both an Iron and Vitamin D deficiency.  In fact, the doctor says I'm very low in Vitamin D!   Good News - My thyroid, B12, Folate, and other tests came back in normal range.   As far as the iron deficiency, I'm not yet anemic but it is most likely the factor in why my nails and hair have been compromised.

Is the vegan diet ALL to blame? I think it is a combination of my pre-menopausal age and not sufficiently including iron and Vitamin D fortified foods in my new diet. I haven't been in the sun much either this winter.

So now I at least have the area I need to focus on. Doctor has prescribed me 50,000 IUs of Vitamin D a week for 4 months.  The pharmacist calls it Liquid Sunshine!

The high dose iron supplement my doctor suggested was not recommended by my local pharmacy, so I ended up spending $50 on some other supplements that are supposed to absorb easier and not have the bad side effects.  It's a bit of a gamble not going with the doctor’s recommendation.  I'll see how I feel after a week. All the reviews seem pretty encouraging. I'm taking a caplet of MegaFood Blood Builder in the morning and 10ml of liquid Floradix Iron + Herbs in the evening.  It's been 3 days and no side effects. However I don't feel like jogging around the block yet either.

It's funny all this time I've wanted my energy level to improve and I thought the vegan diet was really going to help.   I've read so many blog entries from others that say they have so much energy after going vegan, but I seemed to just be getting worse.   I hadn't yet started exercising since I just didn't have the energy.   Now it makes sense why! It wasn't until my hair started thinning that I finally took action and got my blood levels checked.   Vanity puts the fire under me every time!

I'm not going to blame the vegan diet for the iron deficiency.   I'm sure I must have had a little of it prior to my going vegan since I have pretty severe pre-menopausal cycles (without going into too much detail).   I'm just thankful I got to the bottom of it now and I hope these supplements work and my hair grows back!!!

So bottom line, I'm not giving up on my 96% vegan diet, but the 4% is going to be iron-rich seafood three times a week.   I have already increased my bean, broccoli, and quinoa intake (recommended by my doctor).   I thought my doctor would say 'Go off the vegan diet immediately!', but she was pretty supportive and suggested high iron vegan sources.   She even suggested dried apricots.   I told her I have introduced fish back in my diet and she thought that was a good choice as well.

This journey certainly has its ups and downs, but the important thing is to listen to my body and take action!   If I didn't ask for a Vitamin D blood test, the doctor would not have thought of it.   I went in because of my hair thinning, but thought I should check my B12 and Vitamin D levels since I was having a blood test anyway and these vitamins are hard to get on a vegan diet. Thank goodness I asked!

Well, it is a sunny Saturday morning in Northern California, so I'm going to go out and catch some rays, baby!!

Easter Success

The Easter vegan lasagna came out great! I used Rip Esselstyn’s  “Engine 2  Diet” recipe (see link below), but instead of using just plain tofu (as the recipe states), I made a non-cheese ricotta.   My son told me to hold off making this 'cheese' until he and his girlfriend came over since he favors the taste of her vegan cheese just 'a little' more than mine.    :-/

I think the biggest difference was she added more nutritional yeast than I typically do.   She also adds real garlic rather than garlic and onion powder.   The fresh tomato was a nice touch too.   So together in the kitchen we were adding a little of this and a little of that until it tasted just right.   I think the proportions below are somewhat close to what we used.   Thanks to Jordan!   Her culinary tips did make a difference!

Non-cheese Ricotta

1 cup grated raw cashews - no salt added
4T nutritional yeast
3T lemon juice
3 garlic cloves minced
Olive oil - about 2T
I package firm tofu in water.. Rinse and pat dry
Water, if needed to get right consistency
Salt to taste
Cayenne pepper to taste
Pepper to taste
Fresh Tomato for color

Blend until smooth and like ricotta.

Sweet Potato Lasagna

http://vegetarian.about.com/od/vegetarianlasagnarecipes/r/engine2lasagna.htm

I spread the 'ricotta' on at least a couple of the layers.   It was creamy and Delish!   

The vegan cupcakes Jordan made were out of this world.  My brother asked if he could  take a few home.   She made both carrot cake and vanilla.   They were decorated so beautifully.

It was a very nice day and the weather was warm enough to sit outside for a glass of champagne and appetizers prior to dinner.   We had nice conversation and a few laughs.   Only wished my youngest son could have also joined us.

Oh, and yes my husband and brother enjoyed their lamb steaks. Our barbecue malfunctioned, so I pan-seared, then oven roasted them.    Everyone was satisfied and happy!

Thankful for all my blessings.   Cheers!

Spilling the Beans!

Well, I've managed to make it through the week only washing my hair twice and letting it air dry into a wavy frizz.   At work, two people noticed my hair looked different.   My boss even said it looked thinner. Lovely!  I called the hairdresser  to get more info on what may have happened as my scalp hurt for three days after she colored it, so I think there is more to this story...but only the hairdresser will ever know for sure.   Meanwhile, I will continue to treat my hair gently.   It doesn't seem to be falling out any more than normal now. 

(Side Note:  With my hair and nails showing the signs of a potential protein deficiency, why does my chin still have no problem growing hair?  This 52 year old woman would like to know!!!)  

Notice how I have already devoted three blog entries to my hair? No, I'm not vain! Not at all! :-/.   But this does seem like a test of my priorities.

Like I said in my last blog, I started eating sardines as a supplement.   I felt desperate.   I ate a total of one 4oz can this week .   I selected sardines in part because of the protein, but also the high vitamin D and B12 content, which is difficult to get on a vegan diet.   Also, it aligns with my Norwegian roots!   My dad's family from Stavanger and my mom’s family from the Oslo area. :)

One can of sardines holds 220% Daily requirement of B12 and over 100% of vitamin D. The down side, the cholesterol content is high, so we will have to see what that does to my cholesterol levels next blood test. This is quite a balancing act.

Now that the lock shock has subsided a bit, I have begun to evaluate my vegan protein intake the last few months.   A woman needs about 46g of protein.   How am I getting sufficient amounts eating a spinach salad every day at lunch? Not easily.   Yes, I do sprinkle some sunflower seeds on top but I would have to eat at least a 1/2 a cup to get 13g of protein.   Since I started my new job, a spinach salad is mostly what I eat and I cut out the beans I used to place on top since, after all, I am at WORK!

I have peanut butter on toast most mornings,  that makes up about 10g of protein and in the evenings lots of veggies with rice/pasta, is typical. Maybe I would get another 10g at best.   So I don't know how I am even close to 46g a day.   I should be eating more tofu, lentils, and quinoa as these are fairly high in protein, and yes, I need to bring back the beans!

Below is a link to sample vegan diets that have sufficient protein intake.   I guess I didn't do my homework well enough prior to starting....but it's not too late.

http://www.vrg.org/nutrition/protein.htm

For Easter tomorrow, my oldest son and his girlfriend are coming down to help me make my vegan sweet potato lasagna (based on a recipe from Rip Esselstyn's Engine2 diet).   My husband will be barbecuing lamb steaks that my brother and he will enjoy.   We will have a nice large salad as well.

Happy Easter to All ......and Skål!

This Vegan is going Sardi-gan!

Well folks I'm going directly to plan B (see previous post),  I'm starting to introduce sardines in my diet a few days week. Sorry, I never said I'd be a vegan purist. I'm in this for health purposes and if my health starts declining, adjustments must be made.    I believe my protein levels are too low. Haven't had it tested yet, but I need to take action now.   I was devastated by the salon experience.  I think the blonde strands just broke off after my hair dresser highlighted them since my hair was probably too fragile.  I basically have thinner darker hair than when I went into have my hair done. First time I've ever looked worse leaving the salon than when I came in.  :(   

The sardines will be like a supplement for me as they are loaded with all the vitamins and minerals that I may be lacking in  (B12, D, calcium, iron, protein, A, zinc)  AND  I can still stay in the 96% vegan range since honestly, I've been basically a 100% vegan all this time.   I think sardines are the best choice.  Did you know sardines do not have mercury like the bigger fish do?  They eat plankton and are not bottom feeders. They do not live long enough to build up toxins.   

 If I just opened the door to eating chicken, the next thing you know I'll be pulling out my old recipes and back to my old ways.  No,  I'm eating to live, not living to eat....and I need protein to live.   Maybe at my age of 52 I have more difficulty absorbing the proteins and iron.  Regardless, I need to listen to my body.  I also have been delicately caring for my hair this week. No blow drying and I went three days between washing (that was tough!).  

I recently noticed my finger nails are weaker and chipping too.  These are all tell tale signs that I'm deficient in something.  

So the journey continues.....with King Oscar to the rescue!  

(By the way,I'm officially coining the term Sardi-gan! You've heard it first right here - Haha!)      

This Vegan is Freaking!!!

I went to the hair salon for my usual eight week color and cut pampering.  I happen to mention to my hairdresser that my hair seems a bit thinner than normal. After washing my hair, she asked me if I had thyroid problems (apparently hairdressers are doctors too) and I responded that I have always been within normal limits. She proceeded to say that I was shedding more than usual. When she began styling, a bunch of hair accumulated in her comb!! She then said this would worry her. Okay now I'm freaking! What was supposed to be 2 hours of joy became anxiety ridden.

My beautiful crowning glory! Am I now going bald? My first thoughts were:  Is it the vegan diet? Did I shock my system? Am I getting enough protein? Iron?  Vitamin D? Zinc? I wanted to rush out and eat a steak.  If fact, that  night I dreamt of eating a big roast beef sandwich...and I really enjoyed it.

I searched the Internet for 'vegan hair loss' and many hits came up with woman experiencing similar symptoms after 6 to 9 months of going vegan. I will be 7 months a vegan this week. This isn't helping my anxiety! Okay, do I throw vegan lifestyle out the window to protect my glorious mane (what's left of it) or do I get to the bottom of this and make adjustments?

Am I convinced this hair thinning is because of the vegan diet? After all, I am a 52 year old woman, there could other factors in play here ......Hormonal Chaos!! :-/

Regardless, I need to take immediate action:

1- Make an appointment to have my blood tested for vitamin deficiencies
2- Start introducing supplements: Vegan Protein shakes, green superfood powder, flaxseed oil, use more nutritional yeast in my meals.
3- Treat my hair tenderly:  Don't over wash, over brush, air dry vs. Blow dry.
4- Any suggestions?

If this doesn't start working soon, I may have to introduce a small portion of fish twice a week - such as sardines (after all I'm Norwegian.  I would be supporting my Stavanger roots!). This would still fall within my own 96% vegan guidelines since I have been mostly 100% vegan all this time.

Check Out these articles on sardine benefits

http://well.blogs.nytimes.com/2008/06/30/the-11-best-foods-you-arent-eating/

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-sardines.html

Wish me luck!