Tuesday, February 16, 2021


Visit our Website and Try our Virtual Vending Machine! 

Use Coupon Code RUSH for 45% OFF Any Of These Items!

Monday, February 1, 2021




Eat Well
A vegan diet contains only plants (such as vegetables, grains, nuts and fruits) and foods made from plants.

Vegans do not eat foods that come from animals, including dairy products and eggs.

Healthy Eating As A Vegan

You can get most of the nutrients you need from eating a varied and balanced vegan diet. 

For a healthy vegan diet:

  • eat at least 5 portions of a variety of fruit and vegetables every day
  • base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
  • have some dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)
  • eat some beans, pulses and other proteins
  • choose unsaturated oils and spreads, and eat in small amounts
  • drink plenty of fluids (the government recommends 6 to 8 cups or glasses a day)

If you choose to include foods and drinks that are high in fat, salt or sugar, have them less often and in small amounts.

See the Eatwell Guide for more information about a healthy diet. 

The Eatwell Guide applies to vegetarians, vegans, people of all ethnic origins and those who are a healthy weight for their height, as well as those who are overweight.

The only group the Eatwell Guide is not suitable for is children under the age of 2, as they have different needs.

Getting The Right Nutrients From A Vegan Diet

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs.

If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron and vitamin B12.

Vegans Who Are Pregnant or Breastfeeding

During pregnancy and when breastfeeding, women who follow a vegan diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

Find out more about a vegetarian and vegan diet for mums-to-be.

If you're bringing up your baby or child on a vegan diet, you need to ensure they get a wide variety of foods to provide the energy and vitamins they need for growth.

Find out about vegetarian and vegan diets for babies and children.

Vegan Sources of Calcium and Vitamin D

Calcium is needed to maintain healthy bones and teeth.

Non-vegans get most of their calcium from dairy foods (milk, cheese and yoghurt), but vegans can get it from other foods.

Good sources of calcium for vegans include:

  • green, leafy vegetables – such as broccoli, cabbage and okra, but not spinach
  • fortified unsweetened soya, rice and oat drinks
  • calcium-set tofu
  • sesame seeds and tahini
  • pulses
  • brown and white bread (in the UK, calcium is added to white and brown flour by law)
  • dried fruit, such as raisins, prunes, figs and dried apricots

A 30g portion of dried fruit counts as 1 of your 5 A Day, but should be eaten at mealtimes, not as a snack between meals, to reduce the impact of sugar on teeth.

The body needs vitamin D to regulate the amount of calcium and phosphate in the body. These nutrients help keep bones, teeth and muscles healthy.

Good sources of vitamin D for vegans include:

  • exposure to sunlight, particularly from late March/early April to the end of September – remember to cover up or protect your skin before it starts to turn red or burn (see vitamin D and sunlight)
  • fortified fat spreads, breakfast cereals and unsweetened soya drinks (with vitamin D added)
  • vitamin D supplements

Read the label to ensure the vitamin D used in a product is not of animal origin.

Vegan Sources of Iron

Iron is essential for the production of red blood cells.

A vegan diet can be high in iron, although iron from plant-based food is absorbed by the body less well than iron from meat.

Good sources of iron for vegans are:

  • pulses
  • wholemeal bread and flour
  • breakfast cereals fortified with iron
  • dark green, leafy vegetables, such as watercress, broccoli and spring greens
  • nuts
  • dried fruits, such as apricots, prunes and figs

Vegan Sources of Vitamin B12

The body needs vitamin B12 to maintain healthy blood and a healthy nervous system.

Many people get vitamin B12 from animal sources, such as meat, fish and dairy products. Sources for vegans are limited and a vitamin B12 supplement may be needed.

Sources of vitamin B12 for vegans include:

  • breakfast cereals fortified with B12
  • unsweetened soya drinks fortified with vitamin B12
  • yeast extract, such as Marmite, which is fortified with vitamin B12

Vegan Sources of Omega-3 Fatty Acids

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegans include: 

  • flaxseed (linseed) oil
  • rapeseed oil
  • soya oil and soya-based foods, such as tofu
  • walnuts

Evidence suggests that plant sources of omega-3 fatty acids may not have the same benefits in reducing the risk of heart disease as those in oily fish.

But if you follow a vegan diet, you can still look after your heart by eating at least 5 portions of a variety of fruit and vegetables every day, cutting down on food that's high in saturated fat, and watching how much salt you eat.


Friday, January 22, 2021

When was the last time you saw a Snail 🐌?

They are going extinct!!

Here is a pick of one we captured in Manhattan Beach on The Strand on January 2021

Fun Fact: Snails have the most teeth of any animal.

Snails teeth are not like regular teeth. A snail’s teeth are arranged in rows on its TONGUE. A garden snail has about 14,000 teeth while other species can have over 20,000! But that’s not even the most shocking part: The teeth of an aquatic snail called the limpet are the strongest known biological material on Earth, even stronger than titanium!

Tuesday, January 19, 2021

Vitamin D Can Help Reduce COVID-19 Risks: Here’s How

Vitamin D Can Help Reduce COVID-19 Risks: Here’s How

Stay on top of the COVID-19 pandemic

More information


Vitamin D Can Help Reduce COVID-19 Risks: Here’s How

Experts say vitamin D can help bolster the immune system, allowing it to better combat illnesses such as COVID-19.

-A new study concludes that people with prediabetes who take vitamin D supplements can lower their risk of type 2 diabetes.

-Past research indicates that vitamin D can positively affect blood sugar levels, inflammation, and insulin production.

-It can be difficult to obtain enough vitamin D through your diet, so sunshine and supplements can be options.

People with prediabetes who supplement with at least 1,000 units per day of vitamin D may significantly reduce their risk of progressing to a diagnosis of type 2 diabetes.

That’s the conclusion of recent research published in The Journal of Clinical Endocrinology & Metabolism.

The meta-analysis included nearly 45,000 participants from nine previous clinical trials. Those participating had an average age of 65 years.

With the large sample size, the researchers said they were striving to determine more clearly if a deficiency in vitamin D increases the risk of type 2 diabetes and if supplements taken by people with prediabetes could prevent further progression of the disease.

Past research has determined that about 41 percentTrusted Source of the U.S. population has lower than normal vitamin D levels.

When focusing on specific ethnicities, nearly 82 percent of African American adults and 62 percent of Hispanic adults were found to be deficient in vitamin D. The factors for those percentages included obesity, lack of college education, and lack of daily milk consumption.

Dr. Zachary Bloomgarden, a professor at Mount Sinai Hospital in New York City specializing in endocrine and diabetes care, says the association between vitamin D and type 2 diabetes has been studied many times.

“The random controlled trials have not convincingly showed that vitamin D prevents diabetes, but subset analogies suggest that the group of individuals with low vitamin D levels are protected from diabetes by taking a vitamin D supplement,” Bloomgarden told Healthline.

A 2017 studyTrusted Source posed theories that vitamin D affects blood sugar levels and reduces the risk of type 2 diabetes in three ways: insulin production, insulin sensitivity, and overall inflammation.

And this doesn’t just apply to adults.

In a studyTrusted Source focused on Swedish youth who have obesity, vitamin D deficiency and prediabetes were identified in 33 percent of the participants.

“Vitamin D is really a prohormone,” explained Bloomgarden. “Chemically, it’s a steroid hormone.”

The fact that insulin is also a hormone convinces some experts that there is a relationship between insulin and vitamin D. Many people with low vitamin D levels have also been found to have overall immune deficiencies.

Bloomgarden adds, however, that while vitamin D deficiency is common in people with obesity and type 2 diabetes, it’s difficult to say what causes what.


Vitamin D levels: What’s normal?

Vitamin D is a fat-soluble vitamin, which means it can be stored in fat cells like vitamins A, E, and K.

The storage factor means a person can consume too much of any fat-soluble vitamin and experience negative effects.

Other vitamins are water-soluble, which means that consuming too much will prompt the body to excrete the excess material through the urine.

Unlike most other vitamins, it’s difficult to obtain vitamin D from your diet. Instead, sunlight exposure triggers the synthesis of vitamin D in the human body.

“Vitamin D deficiency is common in the general population, but mild degrees of vitamin D deficiency is not associated with any noticeable symptoms or issues,” explained Bloomgarden.

At his practice, Bloomgarden says he measures vitamin D levels in all patients. Anyone with a deficiency is treated with a supplement.

He says that in people with obesity, vitamin D deficiency is significant and common.

Bloomgarden classifies his patients’ vitamin D levels as the following:

  • Normal: 30 nanograms per milliliter (ng/mL)
  • Mild deficiency: 20 to 30 ng/mL
  • Moderate deficiency: 10 to 20 ng/mL
  • Severe deficiency: below 10 ng/mL

“I don’t always treat someone with a mild deficiency,” explained Bloomgarden, adding there doesn’t seem to be any noticeable benefit for those people.

Bloomgarden recommends the following replacement doses based on your vitamin D levels:

  •  25 ng/mL and above: 1,000 units per day
  • 20 to 25 ng/mL: 2,000 units per day
  • 15 to 20 ng/mL: 2,000 units per day
  • 10 to 15 ng/mL: 3,000 units per day
  • Below 10 ng/mL: 4,000 units per day for 1 month, then reduce

Bloomgarden said that older theories on vitamin D replacement and supplementation recommended only 400 units per day, but newer research shows that isn’t enough.

“I’d only measure a patient’s levels again if they were severely low in the initial testing,” explained Bloomgarden. “After a month or several months of supplementation, I’d measure again. I’d also measure calcium levels to ensure we’re not overdosing vitamin D.”

Taking too much vitamin D can significantly increase the amount of calcium you absorb from the foods you eat. While this may sound like a good thing, it can become dangerous at high enough levels.

“Elevated blood calcium leads to a number of issues, including kidney stones,” said Bloomgarden.

There have been recommendations of up to 10,000 units per day, which Bloomgarden feels isn’t necessary or safe.

“One thousand units per day for most people is plenty,” said Bloomgarden. “Very few people need more than that.”