1 Week Down ...

Week One Results & Reflection

Get Caught Up on the Story by reading 
these posts first:
The Beginning & Inspiration
The Rationale Behind it All
The Blood Work

So one week down and I feel great! I know this is called the Vegan Challenge and the challenge for many participants is to eat the vegan diet. For me, the challenge was not to eat vegan but 100% raw vegan. I've done this for 10 days before and I remember around day 5 it being VERY tough! I don't know if it is because all of us are doing this or what the reason is but this has been easy! 

Today, Saturday April 19th, is the 8th day of being raw vegan and here are my individual results:

• I feel much happier and by day 6 have not felt sad or depressed at all
• I have MUCH more energy during the day despite still not getting enough sleep
• I have lost 5 lbs in 7 days!
• The daily exercise of 30+ minutes is getting much easier each day and enjoyable!

During one of my nightly walks around the neighborhood I noticed someone watching TV and saw a food commercial on their TV. It suddenly dawned on me that was one of the reasons this challenge has been so easy! I didn't think about it before because in our house we don't watch ANY TV. We don't even have the TV's we own connected to local or free cable. We will watch movies on occasion and I do enjoy gaming on my XBOX but there aren't any food commercials coming through on XBOX ... not yet at least. The commercial was for seafood and I have never liked seafood but the way the ad was produced it made me hungry for that food! Crazy, right? Advertisers spend hundreds of millions of dollars a year ... some sectors spend in the billions to get you to eat their food. Pre-cooked, processed, and often animal based foods high in calories and low in nutrients. I know ALL of this yet I still craved what was on the ad. A strategy I recommend when trying to change the way you eat is to not watch commercials. Muting them won't make much difference as food companies appeal to your senses through imagery very well without sound. I am not a TV watcher so I don't know how you would avoid watching the food commercials but I definitely recommend it.

Another reason I have done this so easily is because I live in a household that is also vegan. While my wife and daughter may not eat raw all the time, I never have to sit and eat a dinner salad while watching my family eat a delicious cheese pizza with fresh veggies on top (what we used to eat). I know it can be extremely difficult if those TWO things are factors in your life ... food commercials and a non-vegan house ... so, I would like to say I am proud of you for doing it and keep going! You CAN do it! 

The 30 minutes or more of exercise each day has been an important step during this challenge and I think I have begun something that will be a permanent part of my life. What I wanted to prove and show to everyone was that 30 minutes out of your day is easy enough to do and even a 30 minute walk through a neighborhood can have an important positive impact in your life. There have been days where I just wanted to take an evening nap or just sit after a long day but, instead, I lace up my shoes and head out the door to return 30 minutes later. Each night I return home I am glad I did it and each night it gets easier and easier. On day 7 I was 'gifted' with a light rain as I did my walk. I think I was smiling the entire time! If you have not made daily exercise part of your vegan challenge maybe you can start a 4 week Daily Exercise Challenge and just go out and walk for 30 minutes each day. I am a HUGE fan of music and I could easily put in earbuds and listen to music while I walk but there is something about listening to the world and listening to life. As I walk each evening I notice the birds and listen to their songs as they communicate with each other. I hear people sometimes as they live their lives. Even the sound of the wind through the trees mixed with various other organic and inorganic sounds I realize that there is plenty of music for me in nature. Part of the exercise regimen is also doing so outside. There is something so important to our connecting with the outside world that we have lost as a society in a large part in the past 50 years. Think about this ... your hours awake each day can range from 16 to 19 hours. That is at least 960 minutes! Apart from how long it takes for us to walk to our cars from each structure how much time do you actually spend outside on a normal day? Ten minutes? Fifteen? Less than ten minutes even? Now, think about this ... when humans lived long healthy lives free of preventable diseases like heart disease, type II diabetes, and obesity related diseases not to mention the complete lack of overweight and obese people we spent almost the entire day outside! It is in our ancestry, our roots, it is our nature to breathe outside air and to feel the wind and to be kissed by the sun or even bask in the light of the moon, stars, and various other lights from the universe. Today we live inside our man-made structures and rely on technology to take us places and to see the world. Having traveled and seen many beautiful places I can tell you that no TV sitcom or video game or even blog page :-) compares to the feeling of pure joy and happiness that a hike through the rain forests of Costa Rica can give you. Now, I don't live in Costa Rica but even a walk around a neighborhood in Palm Desert, CA can bring some measure of peace and connection to a mind, body, and soul that is millions of years old. Just because the world has changed to put walls around us and tablets in our hands does not mean we are evolved to be holding one rather than connecting to our environments. So get out there and walk ... aim a certain direction and set your timer for 15 minutes and go! The at the end of those 15 minutes turn around and go back home. It is EASY and you will come to the realization that it can be done every day. If it is hot, wait until the sun goes down and walk at dusk. It will be considerably cooler and very do-able! 

Ok, enough of my rant. Keep up the great work everyone and feel free to post your "successes and/or failures" here on the comment section below. We'd love to hear your story! 

Safe paths to you ~ J.Tate

The Blood Work ... Interpreting Results

PLEASE READ THE FIRST AND SECOND POSTS BEFORE READING THIS POST

Get Caught Up on the Story by reading 
these posts first:
The Beginning & Inspiration
The Rationale Behind it All




Blood Work Results

Taken on March 24, 2014

Deciphering Blood Test Measurements
Blood tests use the metric measurement system and abbreviations such as the following:

• cmm cells per cubic millimeter
• fL (femtoliter) fraction of one-millionth of a liter
• g/dL grams per deciliter
• IU/L international units per liter
• mEq/L milliequivalent per liter
• mg/dL milligrams per deciliter
• mL milliliter
• mmol/L millimoles per liter
• ng/mL   nanograms per milliliter
• pg (picograms) one-trillionth of a gram

To assist in the understanding of the results I will be putting information for many of the most important markers/measurements below with my actual values highlighted in a different color. (Info found @ newportnaturalhealth.com)

This is the first time in my life I have had blood work done and is the result of nearly 7 years being 98% vegan and 100% vegetarian. When the blood was drawn my blood pressure was 122/80 and I weighed 212 lbs at 6'3" height. 

Chemistry Panel (or Metabolic Panel)
ALT (alanine aminotransferase)
Healthy range: 0 to 44 IU/L ................ My Results: 43
This test looks at levels of the liver enzyme ALT. When all’s well with your liver, your score on this test should be within range. Anything higher may indicate liver damage.

Albumin
Healthy range: 3.5 to 5.5 g/dL ................ My Results: 4.7
A protein made by the liver, albumin levels can be an indicator of liver or kidney problems.

A/G ratio (albumin/globulin ratio) or total protein test
Healthy ratio: a bit over 1.1 - 2.5, favoring albumin .......... My Results: 2.5
There are two types of protein your blood — albumin (see above) and globulin. The A/G ratio test compares levels of these proteins with one another. Elevated protein levels could indicate a health condition in need of attention.

Alkaline phosphatase
Healthy range: 39 to 117 IU/L ................ My Results: 47
This enzyme is involved in both liver and bone, so elevations may indicate problems with the liver or bone-related disease.

AST (aspartate aminotransferase)
Healthy range: 0 to 40 IU/L ................ My Results: 33
This enzyme is found in heart and liver tissue, so elevations suggest problems may be occurring in one or both of those areas.

Bilirubin
Healthy range: 0.0 to 1.2 mg/dL ................ My Results: 0.8
This provides information about liver and kidney functions, problems in bile ducts, and anemia.

BUN (blood urea nitrogen)
Healthy range: 6 to 20 mg/dL ................ My Results: 13
This is another measure of kidney and liver functions. High values may indicate a problem with kidney function. A number of medications and a diet high in protein can also raise BUN levels.

BUN/creatinine ratio
Healthy ratio of BUN to creatinine: 10:1 to 20:1 (8-19) ................ My Results: 13
(men and older individuals may be a bit higher)
This test shows if kidneys are eliminating waste properly. High levels of creatinine, a by-product of muscle contractions, are excreted through the kidneys and suggest reduced kidney function.

Calcium
Healthy range: 8.7 to 10.2 mg/dL  ................ My Results: 9.5
(the elderly typically score a bit lower)
Too much calcium in the bloodstream could indicate kidney problems; overly active thyroid or parathyroid glands; certain types of cancer, including lymphoma; problems with the pancreas; or a deficiency of vitamin D.

Chloride
Healthy range: 97 to 108 mEq/L ................ My Results: 100
This mineral is often measured as part of an electrolyte panel. A high-salt diet and/or certain medications are often responsible for elevations in chloride. Excess chloride may indicate an overly acidic environment in the body. It also could be a red flag for dehydration, multiple myeloma, kidney disorders, or adrenal gland dysfunction.

Creatinine
Healthy range: 0.5 to 1.1 mg/dL for women; 0.76 to 1.27 mg/dL for men ........ My Results: 1.00
(the elderly may be slightly lower)
The kidneys process this waste product, so elevations could indicate a problem with kidney function.

Fasting glucose (blood sugar)
Healthy range: 65 to 99 mg/dL for the average adult ................ My Results: 82
(the elderly tend to score higher even when they are healthy)
Blood sugar levels can be affected by food or beverages you have ingested recently, your current stress levels, medications you may be taking, and the time of day. The fasting blood sugar test is done after at least 6 hours without food or drink other than water.

Phosphorus
Healthy range: 2.4 to 4.1 mg/dL ................ My Results: ~Not Tested~
Phosphorus plays an important role in bone health and is related to calcium levels. Too much phosphorus could indicate a problem with kidneys or the parathyroid gland. Alcohol abuse, long-term antacid use, excessive intake of diuretics or vitamin D, and malnutrition can also elevate phosphorus levels.

Potassium
Healthy range: 3.5 to 5.2 mEq/L ................ My Results: 4.3
This mineral is essential for relaying nerve impulses, maintaining proper muscle functions, and regulating heartbeats. Diuretics, drugs that are often taken for high blood pressure, can cause low levels of potassium.


Protein Total, Serum
Healthy range: 6.0 to 8.5 g/dL ................ My Results: 6.6


Sodium
Healthy range: 135 to 145 mEq/L ................ My Results: ~Not Tested~
Another member of the electrolyte family, the mineral sodium helps your body balance water levels and helps with nerve impulses and muscle contractions. Irregularities in sodium levels may indicate dehydration; disorders of the adrenal glands; excessive intake of salt, corticosteroids, or pain-relieving medications; or problems with the liver or kidneys.



Lipid Panel (or Lipid Profile)
The lipid panel is a collection of tests measuring different types of cholesterol and triglycerides (fats) in your bloodstream. ** I had a new VAP Cholesterol Profile test done which is the most advanced of its kind currently. Visit this site to learn more about the VAP Cholesterol Profile

Total cholesterol ....... My Result: 135 mg/dL
General rules (best to worst):

• Healthy Below 200 mg/dL (below 5.18 mmol/L)
• Borderline high 200 to 239 mg/dL (5.2 to 6.2 mmol/L)
• High Above 240 mg/dL (above 6.2 mmol/L)

This test measures combined levels of both LDL (bad) and HDL (good) cholesterol. The test may be done simply to record an individual’s cholesterol levels or for comparison purposes (e.g., to determine if cholesterol-lowering medications or nutrients are working).

Triglycerides ....... My Result: 93 mg/dL

• Healthy range: 40 to 150 mg/dL

These fats are found in the bloodstream and may contribute to heart disease and other health problems.

HDL (Good) cholesterol ....... My Result: 30 mg/dL
General rules:

• Best Above 60 mg/dL
• Good 50 to 60 mg/dL
• Poor Below 40 mg/dL for men; below 50 mg/dL for women

Also known as good cholesterol, HDL (high-density lipoprotein) protects against heart disease. Low scores are risk factors for heart disease.

LDL (Bad) cholesterol ....... My Result: 86 mg/dL
General rules (best to worst):

• Optimal Below 100 mg/dL
• Near optimal 100 to 129 mg/dL
• Borderline high 130 to 159 mg/dL
• High 160 to 189 mg/dL
• Very high Above 189 mg/dL

Also known as bad cholesterol, LDL (low-density lipoprotein) is the substance that clogs arteries and is linked to heart disease.


Specifically, the VAP test measures:

• Total VLDL: ( < 30 mg/dL desired) .... My Results: 19
• Elevated VLDL levels correspond to an increased risk of heart disease and diabetes.

• Sum Total Cholesterol: ( < 200 mg/dL desired) ... My Results: 135
• The sum of HDL, LDL and VLDL levels.

• Total non-HDL: ( < 160 mg/dL desired) ...... My Results: 105
• The sum of only LDL and VLDL levels; a higher value indicates a greater risk for developing heart disease. 

• Total apoB100: ( < 109 mg/dL desired) ...... My Results: 77
• Apolipoprotein B100 helps create, carry and deliver "bad cholesterol" to cells; measuring apoB100 levels aids in determining the type and/or cause of high cholesterol. 

• Lp(a) cholesterol: ( < 10 mg/dL desired) ...... My Results: 2.0
• Research suggests that Lp(a), which is similar to LDL, is an inherited risk factor for atherosclerosis.

• IDL: ( < 20 mg/dL desired) ...... My Results: 9
• A lipoprotein of intermediate density; according to Atherotech, this number is elevated among individuals with a family history of diabetes.

• LDL-RC: ( < 100 mg/dL desired) ...... My Results: 75
• LDL that is bound to C-reactive protein; this type of LDL is found at the site of atherosclerotic plaques in the body, which are one of the key features of artery disease and -- when they rupture -- the primary initiator of heart attacks.

• Sum Total LDL-C: ( < 130 mg/dL desired) ...... My Results: 86
• The sum of Lp(a), IDL and LDL.

• LDL Size Pattern: ( "B" desired) ...... My Results: B
• Reported as one of three categories -- A, A/B or B. In pattern A, the LDL molecules are larger and less dense, making them easier for the body to remove. In pattern A/B, there is a combination of light and dense molecules. In pattern B, smaller, high-density molecules predominate. According to Atherotech, patients with small, dense LDL particles (pattern B) have a four-fold greater risk of developing heart disease than patients with LDL size pattern A.

• HDL-2:  ( > 10 mg/dL desired) ...... My Results: 4
• A subclass of "good cholesterol" that is particularly protective against heart disease. A low number here could mean an increased risk of coronary artery disease, even in those with otherwise normal cholesterol levels.

• HDL-3: ( > 30 mg/dL desired) ...... My Results: 25
• Another subclass of HDL, which does not protect against coronary artery disease to the same degree as HDL-2. 

• VLDL-3: ( < 10 mg/dL desired) ...... My Results: 12
• A triglyceride-rich very low-density lipoprotein; some studies suggest a potential correlation between higher VLDL-3 numbers and the development of diabetes.

In addition, the VAP test provides individuals with a better idea of their vulnerability to the metabolic syndrome, a combination of factors that significantly elevate the risk an individual will develop diabetes or cardiovascular disease.


Additional Recommended Tests

• Thyroid
• Test Normal Range: ...... My Results: 2.040

Normal Range: Thyroid-stimulating hormone (TSH) 0.450 to 4.500

While not part of the standard blood panel, thyroid tests are often ordered, especially if they report fatigue and weight gain, or weight loss and feelings of nervousness or hyperactivity. Some physicians dismiss borderline low or high tests, but some have found that these can be very helpful for identifying problems with the thyroid gland.

• Vitamin D 
• Normal range: 30.0 to 100.0 ng/mL ...... My Results: 11.8

Vitamin D deficiencies are very common. Too little vitamin D can put you at risk for broken bones, heart disease, cancer, and a host of other ailments. Our bodies can make vitamin D, but only when bare skin, free of sunblock and lotions, is exposed to sunlight. And even then, people of color and older individuals may not be able to manufacture sufficient quantities for optimal health. The best way to determine if you need supplements is to have a vitamin D test, known as 25-hydroxyvitamin D. 

So, the 'Doc' said that I have an excellent lab report except for the concerns about low HDL count and low Vitamin D. He is VERY interested to see how the blood lab will come out following a strict 4 weeks of raw vegan dieting & daily exercise and I have to admit I am very curious as well! The areas where many people believe vegans would be deficient in such as protein and Iron (Anemia is the result of an Iron deficiency) I was, not surprisingly, within the tolerable or great range despite not having a single bite of any meat for nearly seven years! I obtain the valuable minerals, vitamins, and amino acids in a widely diverse and varied plant based diet. 

http://www.newportnaturalhealth.com/2012/08/a-guide-to-understanding-blood-tests/