1£2.50

By Juliet Gellatley The impact of dairy on our health and animal welfare; and easy sources of calcium

CONTENTS

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DRINKING MILK IS UNNATURALI suckled from my dog today .......................5But we’ve drunk milk for yonks!..................6

Cows’ milk: ideal for calves not humans ............6How does cow and human milk differ? .............7

Milk – it’s got the lot! ........................................8Milk is a hormone cocktail...........................8IGF wot not? ...............................................8Pus in milk...................................................8

HEALTHLactose intolerance ............................................9

The big C: diet and cancer.................................10Three stages of cancer.................................10Vegetables that stop cancer growth ............11The China Study..........................................12What nutrients cause disease?.....................12Chinese eat more but weigh less! ...............12The villains...................................................12The heroes ..................................................12

Dairy and cancer................................................14Breast cancer: dairy goes tits up ..................15

Bad fats and breast cancer ....................15

Prostate cancer: a not-so-hard nut to crack .......................................................16

Colorectal cancer: getting to the bottom of it .............................................................17

Obesity: an expanding epidemic............18Plants protect........................................20

Acne and milk – spot on! ..................................21

Diabetes – dairy’s toll .........................................22Low-fat vegan diets reverse type 2 diabetes ...................................................23Basic principles of Viva!’s D-Diet ..................24Type 1 diabetes and dairy ............................24

Heart disease – mending a broken heart............25Cholesterol – why is it a heart breaker?.......27

Osteoporosis: dairy damns ‘dem bones..............28Animal protein and bone loss ...............28

ANIMAL WELFAREThe dark side of dairy ........................................33

Desperation.................................................33Separation...................................................34Exhaustion...................................................34Hunger........................................................34Lameness ....................................................35Distortion ....................................................35Udder pain ..................................................36Infertility ......................................................36Zero grazing ................................................36

What of the calves? ...........................................37Isolation ......................................................37Destruction..................................................37

End of the line ...................................................37

A calf and a half (Cadbury investigation) ...........38

Nanny state .......................................................39The kids are not alright................................39Billy goats gruff ...........................................39Good for health? Stop kidding ....................40Hormone cocktail ........................................40Fat kid .........................................................40Are you taking the pus? ..............................40

EVERYONE’S GOING DAIRY-FREE!What vegetarians and vegans should have each day....................................................41

BONING UP ON CALCIUMWhy do we need calcium? ..........................42How much do we need? .............................42How much calcium is in these foods?..........42Calcium-rich foods ......................................43Comparing cows’ and goats’ milk with plant milks...................................................44Is that all? No - dose up on vitamin D! ........44What if we don’t get enough? ....................44Is soya milk a good source of calcium?........44

CONCLUSIONMilk – the wrong stuff.................................44

REFERENCES .....................................................45

Surfingwww.viva.org.uk everything about going dairy-free and our campaigns to save animals andthe planetwww.vivahealth.org.uk health resources and campaignswww.whitelies.org.uk all about being dairy-freewww.veganrecipeclub.org.uk hundreds of tastydairy-free, vegan recipeswww.viva.org.uk/30dayvegan sign up for amonth’s daily bulletins with recipes, nutrition tips,veg celebs, cookery videos

About Viva!Viva! is a vivacious, vibrant campaigning charitythat fights animal cruelty and slaughter. We haveworked for many years on the ground-breakingWhite Lies campaign. We expose the impact dairyhas by investigating major players in the industryand researching the science on how milk affectsour health.

Viva! also loves helping people to take the stepto a healthy, humane diet and so has wonderful,inspirational but, most of all, useful resources,from the L Plate Vegan towww.viva.org.uk/30dayvegan

More on being dairy-freeWhite Lies: a scientific report on the impact ofdairy on our health; updated and referenced Dark Side of Dairy: a report on the welfare ofcows and their calves in the dairy industry;updated and referenced Everyone’s Going Dairy-Free: aneasy-to-read shopping, food tips anddelicious recipe guide All at www.whitelies.org.uk

Thank you……to my fine colleagues and friends,Dr Justine Butler and Veronika Powell,for their excellent research on dairy. To ourinvestigators – brave souls, you know whoyou are! Tony Wardle for patient editing!

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Why You Don’t Need Dairy!By Juliet Gellatley BSc, DIP CNM, founder &director, Viva! & nutritional therapist

Design: The Ethical Graphic Design Company Ltd© Viva! 2014

Registered charity 1037486

Produced by:Viva!, 8 York Court, Wilder St, Bristol BS2 8QHTel: 0117 944 1000 (Mon-Fri 9am-6pm)E: info@viva.org.uk

In 1994, Juliet Gellatley founded Viva! – avibrant, campaigning group with a healthand nutrition arm, Viva!Health. Viva! is thebiggest vegan organisation in Europe.

Over the past 25 years, Juliet has createdand launched numerous campaigns fightingagainst animal cruelty and written severalreports and guides, including Vegetarian &Vegan Mother & Baby Guide; Healthy VeggieKids and Nutrition in a Nutshell, as well asbooks that include the Silent Ark, Born to beWild and the Livewire Guide to Going, Being& Staying Veggie. She has given hundreds oftalks and media interviews on all aspects ofveganism. Juliet created The Incredible VeganShow (which tours the UK) and NationalVegetarian Week.

Juliet is a qualified nutritional therapistand has a degree in zoology and psychologyand diplomas in direct marketing andnutritional therapy.

ABOUT JULIET

Watch Juliet’stalk, Why you don’tneed dairy onlinewww.viva.org.uk/resources/video-

library/why-you-dont-need-dairy

‘Hey, what!,’ you may be thinking, ‘drinking milkis as natural to people as purring is to a cat.’

Drinking milk is the most innate thing in theworld – if you’re a baby and you’re suckling fromyour mum, that is. Like all 5,000 or so species ofmammals on this planet, we have evolved to drinkthe milk of our mothers until weaned. But we arethe only mammal to drink milk after weaning –and certainly the only one to drink the milkof another species!

The dairy industry is clever – it payswell to attract clever people! It usesthe strong emotional bond we havewith milk and twists it intosomething cruel and warped. Intofalse logic. They’re able do thisbecause our attachment to milk ishardwired. It is our first food andbreastfeeding is extremely intense, basic,pleasurable and instinctive – and is aboutsurvival. But taking milk from a cow, goat or sheepis not natural and was never meant to be our firstfood or eaten at any point in our lives.

I suckled from my dog todayIf this sounds strange, think how you’d feel if yourbest friend told you that they suckle from their petdog or cat. You walk into their house and theyoffer you a cuppa. You’re parched and gratefullysay yes, and they bend down to their lactating dogor cat and express milk from them for your tea.

Next they tell you that the puppies or kittens aretaking too much of their mother’s milk so

they have decided to kill the males andkeep the females for future milkproduction.

Whether or not this idea shocksyou (and I hope it does), my pointis that this behaviour is mostdefinitely not natural! It would becloser to nature’s intentions if we

suckled from adult women who havegiven birth rather than take the milk of

a rabbit, dog, cat, horse, cow, elephant,gorilla, tiger, hedgehog, bear, squirrel, walrus ordolphin… because at least that milk would befrom a human.

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Like us, cowshave a nine monthpregnancy. Also like us (and all mammals),they produce milk onlyafter giving birth to

their baby.

Take a deep breath, sit back and relax. What I’m about to say may shake a few entrench ed

beliefs but stay with me. It’ll be worth it!

DRINKING MILK IS UNNATURAL

Corin

Jeav

ons/

Viva

!

But we’ve drunk milk for yonks!Although cattle, sheep and goats weredomesticated in parts of the Middle East andcentral Asia over 9,000 years ago, there is noevidence that these animals were milked. Writtentexts, paintings, drawings and analysis of dairy fatresidues on pottery fragments suggest that peoplestarted exploiting these animals for milk between6,000 and 8,000 years ago (Pringle, 1998,Evershed et al, 2008). Although this sounds like along time, in evolutionary terms it is the blink ofan eye. The fossils of modern humans date backnearly seven million years and if that wererepresented as a twelve-hour clock, starting atmidday and now at midnight, we would havebegun dairy farming less than one minute ago.

Also, early dairy farming was practised on a tinyscale compared to today, with most societies eatingvery little, in stark contrast to our post-SecondWorld War binge on dairy. Even in the last 30years, the average herd size in the UK has morethan quadrupled. In the USA, milk production percow doubled between 1970 and 2006 and herdsizes are steadily increasing, with large farmshaving more than 15,000 cows (USDA, 2010).

The composition of milk varies widely from animalto animal, providing the perfect first food for theyoung of that species. A seal’s milk isextraordinarily fatty (50 per cent fat) so that sealpups can grow very quickly, depositing a thicklayer of blubber that will protect themfrom the cold and sustain them as theylearn to hunt for themselves.

Just as we are different fromseals, we are not exactly thesame as cows either! It won’tsurprise you, then, that cows’milk is very different fromhuman milk – which is why wemustn’t give ordinary cows’ milk,condensed milk, dried orevaporated milk to a child under theage of one. If a human baby is givencows’ milk, it has to be changed into a

formula that attempts to replicate human milk.Cows’ milk is meant to help a calf grow very

rapidly indeed, reaching 47-63 stone (300-400kg)within a year. We, on the other hand, take about 18years to reach adult weight (a woman of 5’4” has

an average weight of about 10 stone 3lbs(65 kg); a 6’ man has an average

weight of 13 stone (83 kg)). So, wehave very different rates of growthand while cow’s milk and humanmilk contain a similar percentageof water, the relative amounts offat, carbohydrate, protein,vitamins and minerals vary widely.So let’s look at four of these main

nutrients (for more information seethe White Lies report,

www. whitelies.org.uk/materials)

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COWS’ MILK: IDEAL FOR CALVES NOT HUMANS

Cows’ milk ismeant to get a calf totriple his or her weightwithin a year to an adultweight of a whopping 300-

400kg. We, on the other hand,are the slowest growingmammal taking about 18years to reach adult

weight.

1FatsCows’ milk is lower in polyunsaturated fatsthan human milk. Lower levels of polyunsaturatedfats show just how unnatural cows’ milk is for ourbabies because these are the very fats which areessential for human brain development! In humans,the brain develops rapidly during the first year oflife, growing faster than the body and tripling insize by the age of one. Brains are largely composedof fat and early brain development requires asufficient supply of polyunsaturated fats calledomega-3 and omega-6 and both are present ingreater amounts in human milk.

Cows’ milk is higher in saturated fats thanhuman milk. A swift increase in body size is moreof an imperative for cows than rapid braindevelopment so cows produce milk that is high inbody-building saturated fats.

2CalciumThe calcium content of cows’ milk (120mg

per 100ml) is nearly four times greater thanthat of human milk (34mg per 100ml). There isa reason for this discrepancy – calvesgrow much more quickly and have alarger skeleton than human babiesand therefore need much morecalcium (FAO, 1997).

Cows’ milk is specificallydesigned to meet this highdemand and is another

reason why whole cows’ milk is not recommendedfor infants under 12 months. Although humanmilk contains less calcium, it is more easilyabsorbed than that found in cows’ milk (Greer andKrebs, 2006).

3ProteinThe amount of protein in milk is linked to the

amount of time it takes that particular species ofanimal to grow in size. You’ll have guessed bynow that calves need more protein for their fastgrowth rate than human babies! That’s why cows’milk has twice as much protein as human breastmilk. The weight gain of calves during their firstyear is nearly 40 times greater than that ofbreastfed human infants! Cows’ milk-based infantformula contains high protein and hormone levelswhich are linked to human babies beingoverweight or obese (Melnik et al, 2012).

4IronCows’ milk contains very little iron, which is

another reason why it is deemed to be unsuitablefor infants under the age of one year. The UK’s

Department of Health has advisedthat babies are not given cows’milk before the age of 12months. One day (I’m an

optimist), it will be advisedagainst at any age.

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HOW DOES COW AND HUMAN MILK DIFFER?

A cow is milked for the first seven months of hernine month pregnancy and the cycle recommencesshortly after each birth, ensuring milk containsmany biologically active molecules.

Milk is a hormone cocktailIn a typical glass of milk or bite of cheese, thereare 35 hormones and 11 growth factors, includingIGF-1, oestrogen and progesterone, adrenal,pituitary, hypothalamic and other hormones.

IGF wot not?IGF-1 stands for insulin-like growth factor-1. It is agrowth hormone that controls growth anddevelopment in both cows and people but eachspecies has very different rates of growth. IGF-1 incows’ milk survives pasteurisation and can crossthe intestinal wall and enter the blood. It isthought that it makes us produce more of ourown IGF-1. Even small increases in our levels ofIGF-1 increase the risk of several common cancers,including breast, prostate, lung and colon.

Higher intakes of milk and dairy products arelinked to raised levels of IGF-1, whereas vegetableconsumption, particularly tomatoes, are linked tolower levels of IGF-1. Increasing cows’ milk intakefrom 200 to 600 ml a day produced a 30 per centincrease in IGF-1 in young boys. The research isclear – cows’ milk and dairy products increaselevels of IGF-1, which in turn increase the risk ofmany cancers (Butler, 2014).

Pus in milkAnother undesirable in milk is pus (yes, thatcreamy-green stuff that oozes out of infections)!Milk containing up to 400 million pus cells per litreis legally allowed to be sold for humanconsumption – even higher levels in goats’ milk.Why so much? Because modern, intensive dairyfarming ensures that 30 per cent of British dairycows have mastitis – a painful infection of theudders – at any given time. Pus is a product of thecow’s almost constant fight against bacterialinvasion and some of it finds its way into her milk.

Next are some of the health problems linked todairy foods together with a sample of the scientificresearch that unearthed them.

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75-90 PER CENT OF MILK IN THE UK IS FROMPREGNANT COWS

MILK – IT’S GOT THE LOT!

Five million adults in the UK do not consume dairy.Many are lactose intolerant – an illness whichdirectly stems from drinking milk after weaningcontrary to what nature intended.

The main sugar in all mammalian milk is calledlactose and for it to be digested, it must be brokendown to its component parts, glucose andgalactose. This is done in the small intestine by theenzyme lactase. Glucose can then be used to makeenergy. Although babies and toddlers have lactaseavailable to digest lactose, it is lost in most peopleafter weaning, commonly after two years old.

In the absence of lactase, lactose is fermentedby bacteria and bubbles away in the largeintestine, producing hydrogen and a wide range ofpotential poisons. Symptoms that result from itcan include diarrhoea, a bloated and painfulstomach and, on some occasions, nausea andvomiting. Other symptoms may include muscleand joint pain, headaches, dizziness, lethargy,difficulty with short-term memory, mouthulcers, allergies (eczema, rhinitis, sinusitis andasthma), cardiac arrhythmia, sore throat,increased frequency of urination, acne anddepression (Lomer et al, 2008).In global terms, lactose intolerance is

extremely common as three quarters ofthe world’s population do notproduce lactase after infancy. Raceplays a big part in this.

Lactose intolerance is unpleasant,sometimes in the extreme, but it is nota killer. But dairy is also linked to moresinister diseases.

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LACTOSE INTOLERANCEHEALTH INCIDENCE OF LACTOSE INTOLERANCE

Vietnamese 100%

Thais 100%

Central Africans (mainly Bantu) 95%

Chinese (Hans) 92%

Japanese 85%

Arabs 78%

Egyptians (north) 73%

Turkish 71%

Indians (southern) 67%

African Americans 65%

Greeks (mainland) 53%

Northern Italian 50%

Native Americans 50%

Polish 37%

French 32%

Indians (northern) 27%

American Whites 22%

Spanish 15%

British 6%

(Source: Flatz, G. Genetics of Lactose Intolerance in Humans. Advances in Human Genetics. 1987)

Professor T Colin Campbell has been at theforefront of nutrition research for decades. Hislegacy, The China Study, is the mostcomprehensive look at health and nutrition everconducted. Colin Campbell is Jacob GouldProfessor Emeritus of Nutritional Biochemistry atCornell University, he has received more than 70grant-years of research funding and has authoredmore than 300 scientific papers. The China Studywas the culmination of a 20 year partnershipbetween Cornell University, Oxford University andthe Chinese Academy of Preventive Medicine.

Why am I telling you so much about theProf? Because his family background wasin dairy farming and he grew upconvinced that dairy was essential forgood health yet it is his extensiveresearch that leads him to believe thatcasein actually promotes cancer.

Three stages of cancerCancer develops in three stages: initiation,promotion and progression. Professor Campbell’sanalogy in his book, The China Study, is spot onso I’ll steal it. He says that the cancer process isroughly like planting a lawn. Initiation is when youput the seeds in the soil, promotion is when the

grass starts to grow and progression is when thegrass gets completely out of control, invading thedriveway, borders and pavement.

It is carcinogens (cancer causing agents) that‘implant’ the seeds in the soil in the first place andthese include tobacco smoke and alcohol but aremostly the by-products of industrial processes.They mutate normal cells into cancer-prone cellsby damaging their DNA.

A wholefood vegan diet, brimming with fresh fruitand vegetables, wholegrains, pulses, nuts and seeds

may significantly protect against the DNAdamage by carcinogens – so diet is vital. Forexample, it is known from a recent study(Riso, 2010) that broccoli directly protectsthe lung cells of smokers (see Dr MichaelGreger’s short film athttp://nutritionfacts.org/video/dna-protection-from-broccoli). There are also studies showing that

specific foods help prevent or repair DNA damagethat can cause cancer – including apples, almonds,grapes, carob, Brussels sprouts, black pepper andsoya (edamame, tofu and tempeh). (Seehttp://nutritionfacts.org/topics/dna-damage.)So, certain plants in our diet can stop the initialcancer seeds being created.

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THE BIG C: DIET AND CANCER

WHAT ISCASEIN?

Casein is themain protein incows’ milk.

If a cell is damaged, however, and it passes that DNAdamage on to its daughter cells, the process isirreversible. Daughter cells and their progeny will foreverbe genetically damaged, giving rise to a potential forcancer – but the key word here is “potential”. The nextprocess – promotion – is not inevitable. The grass seedsare ready to germinate but they need the rightconditions in which to grow. They need water,nutrients, sunlight… otherwise they lie dormant.Cancer-prone cells also need certain conditions tomultiply but promotion is reversible. This is really quiteprofound and depends upon whether early cancergrowth is given the right conditions in which to prosper. This is why diet is so important. There are

dietary factors (known as promoters) whichfeed cancer growth and there are others(anti-promoters) which slow cancer growth(Campbell et al, 2005).

Campbell’s studies led him to believe that caseinfrom cows’ milk aggressively promotes cancer but,equally significantly, vegetable proteins do not,even at high levels.

Campbell widened his studies and found thatnutrients were more important in the developmentof cancer than the dose of the initiatingcarcinogen which started the process.

Campbell and his colleagues were then given arare opportunity to study the role of nutrition, lifestyleand disease on people’s health in the mostcomprehensive manner ever undertaken in the historyof medicine. They were onto The China Study.

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WANT TO KNOW MORE?Read an excellent book on the impact ofanimal products on our health: The ChinaStudy by T Colin Campbell and Thomas MCampbell. Alsoits fascinatingfollow up,Whole, by TColinCampbell andHowardJacobson,about theimpact of diet on health andwhy the establishmentignores and twists the truth! Available fromwww.vivashop.org.uk/books

A landmark study pitted 34 commonvegetables against eight different types ofhuman cancer cells (breast, adult braintumours, kidney, lung, childhood braintumours, pancreatic, prostate and stomach).The study measured cancer cell proliferationin a petri dish under lab conditions andobserved what happened if extracts fromdifferent vegetables were added (Boivin et al,2009). Certain veg cut cancer growth rates;some stopped cancer growth completely;others had a weak effect, including carrots,potatoes, tomatoes and lettuce.

One thing was clear, we need to eat a widevariety of vegetables as certain veg will workagainst one type of cancer but not another.For example, radishes did nothing to slowpancreatic cancer but eliminated stomachcancer cell growth. Orange bell peppers hadno impact on stomach cancer but cut prostatecancer cell growth by 75 per cent.

ALL ROUND CHAMPIONS AGAINST CANCER The most powerful anti-cancer food of all:l Garlic

Other winners were the cruciferousvegetables, including: l Broccolil Brussels sproutsl Kalel Cabbagel Curly cabbagel Cauliflowerl Green (immature) onions*l Leeks

All of these inhibited or stopped theproliferation of all tested cancer cell lines.

* Green onions are often mixed up with spring onions.Green onions are sold in bunches and have long, greenleaves and slight bulbs. Spring onions look very similar buthave a bigger white bulb. Brown onions (the ones wemostly use) are also powerful but not against all thecancers tested. The solution is – eat onions – all types!

Boivin, D et al, 2009. Antiproliferative and antioxidantactivities of common vegetables: a comparative study. Food Chemistry. 112:374-380.

VEGETABLES THAT STOP CANCER GROWTH

The China StudyThe China Study is a monumental look at 6,500adults across 65 counties of China. It analysed theblood, urine, diet and food intake of these people.China was chosen because 87 per cent of thepopulation is from the same ethnic group, the Hanpeople, and were from rural and semi-rural Chinawhere they had lived and eaten food from thesame area most of their lives. This massively limitedthe chance of differences in disease susceptibilitybeing due to genetics and concentrated on theimpact of diet and lifestyle on disease.

Nutrient levels varied considerably from countyto county and two distinct groups of diseasesemerged: diseases of affluence and diseases ofpoverty. There were marked patterns betweeneach group. For example, a region that had highrates of breast cancer also had high rates of heartdisease but not pneumonia.

In rural China, affluent people tended to sufferfrom certain cancers, along with diabetes andheart disease. People with low nutrition bore otherdiseases such as pneumonia, peptic ulcers andparasitic diseases but not cancer or heart disease.You might conclude that’s because poor peopledie young, before they develop ‘Western’ diseasesbut not so, say the scientists in The China Study.All results were ‘age-standardised’ (age was takeninto account) so the result was clear –people with a low intake ofnutrients were getting less, or no,‘Western’ diseases.

The next important questionwas, which nutrients, wheneaten in higher levels, werecausing ‘Western’ diseases?

What nutrients cause disease?In a nutshell, The China Study showed clearly thatanimal protein and animal fat cause diseases ofaffluence – including many cancers, heart diseaseand diabetes; whilst plant nutrients such as fibre,antioxidants, vegetable protein and complexcarbohydrates protect us from disease.

Chinese eat more but weigh less!A fascinating fact emerges from this study –although the average calorie intake of the leastactive Chinese person was 30 per cent HIGHERthan the average American, body weight is one-fifth lower! The China Study shows that eating diets high in

animal protein and animal fat makes us morelikely to store calories as body fat whereas dietslow in animal protein and fat make us morelikely to burn calories as heat ratherthan storing them as body fat.(Campbell et al, 2005.)

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THE VILLAINSThe biggest culprits in the British diet whichcontain the most animal protein and saturated(bad) fat and cause ‘diseases of affluence’ are:

l Cows’ milk and milk products – especiallycheese, cream, butter

l Meat and meat products – including red andwhite meats, sausages, meat pies

(Woodvine, 2006)

THE HEROESThe China Study (and many others) has repeatedlyshown that we need a variety of whole plantfoods in our diet. Foods that actively protect ourhealth and fight disease are:

l Fruit l Nutsl Vegetables l Seedsl Mushrooms l Wholegrainsl Pulses – peas, beans, lentils

(See page 41 for what you need to eat each dayfor good health!)

Diet is crucial in cancer, because:

1A ‘Western diet’ can directly cause certain cancers.A typical ‘Western diet’, rich in meat and dairyfoods, promotes cancer. Just four types – lung,bowel, breast and prostate – account for almosthalf of all cancer deaths in the UK. The World

Cancer Research Fund say that 30-40 per cent ofcancers are attributable to lifestyle factors,including a bad diet (WCRF et al, 2007). For somecancers – breast, bowel and prostate – theharmful effects of a poor diet may be considerablyhigher (Willett, 2000).

2But no matter what the initial cause ofcancer, our diet can help turn the damaged

cells on or off.The China Study clearly illustrates this. Liver cancerrates are very high in rural China, the primaryculprit being the hepatitis B virus (HBV). But noteveryone infected with the virus develops cancerand Professor Campbell gives diet as the mainreason. People on high animal protein and animalfat diets, which triggered high cholesterol levels,had highly significantly increased levels of livercancer (Campbell et al, 2005). This accords withdecades of work showing how animal protein is afriend of cancer progression.

The nutritional effects on the cancers I’vechosen to tell you about are virtually the same forall other cancers. Breast cancer is the most common cancer in theUK. One in eight women will develop it at somepoint in their lives. In the UK, in 2010, more than49,500 women were diagnosed with breast cancerand rates have increased by a startling 70 per centsince the mid-1970s.

Breast cancer rates, however, vary widely betweencountries, with richer nations suffering more than

More than one in three peoplewill develop some form of cancerduring their lifetime (NHSChoices, 2012) and these cancers

are responsible for one in four ofall deaths in the U K

DAIRY AND CANCER

14

poorer ones. Compared to Northern Europeans,Jamaican and Puerto Rican women are almost halfas likely to get breast cancer while in rural China,women are six times less likely to develop it.

Bad fats and breast cancerA wealth of evidence showing that diet impactson breast cancer is accumulating. Commonthemes occur in the scientific literature; a diet richin dairy and meat is linked to an increased risk ofbreast cancer while whole plant foods,vegetarian and vegan diets are linkedto a lower risk.

A major review of studies ondiet and breast cancer publishedin the Journal of the NationalCancer Institute found thatwomen who ate the mostsaturated (mainly animal) fathad an increased risk. Thisstudy also showed that womenwho ate the most fruit andvegetables but low amounts ofanimal fats were less likely to havebreast cancer.

The landmark study on page 11 found thatvegetables linked with stopping or slowing breastcancer cell growth in a petri dish include (mostpowerful first) garlic, leeks, green onions, Brusselssprouts, cauliflower, cabbage, broccoli, radish, kale,brown onions, green beans, red cabbage,asparagus, spinach, beetroot, potatoes, jalapenopeppers, raddichio, cucumber and orange bellpeppers (Boivin, 2009).

Southern California Medical School in LosAngeles published a review of studies looking atthe effect of fat intake on oestrogen levels. Itshowed that lowering the intake of fat couldreduce oestrogen levels and as high oestrogenlevels are linked to a greater risk of breast cancer,reducing fat intake may help to prevent it.

A study led by Dr Sheila Bingham of the DunnHuman Nutrition Unit in Cambridge revealed thatwomen who ate the most saturated animal fat –found mainly in whole milk, butter, meat, cheese,cakes and biscuits – were almost twice as likely todevelop breast cancer as those who ate the least(Bingham et al, 2003).

In a subsequent study involving over 90,000premenopausal women, researchers from HarvardMedical School confirmed that animal fat intakewas associated with an increased risk of breastcancer. Red meat and high-fat dairy foods, such aswhole milk, cream, ice-cream, butter, creamcheese and cheese, were the main sources ofanimal fat in this group of relatively young women(Cho et al, 2003).

Importantly, not all fats are equal. This researchdid not find a link between vegetable fat

and breast cancer, the increased riskbeing linked only with animal fat.

The sad truth is that mostwomen are not aware of thestrong evidence showing thatsaturated fat and oestrogen inour diet can affect our risk ofdeveloping breast cancer. Norare they aware that only fiveto 10 per cent of all breastcancers are linked to an

inherited breast cancer gene. Itfollows that the vast majority of

cancers (90-95 per cent) are not causedby abnormal genes (Butler, 2014). Nearly a

third of all breast cancer cases are attributed toavoidable risk factors – alcohol, high meat and dairyconsumption and lack of exercise – and a lowintake of whole plant foods.

Oestrogen levelsare a critical determinantof breast cancer risk and

directly participate in the cancerprocess (Campbell et al, 2005).

Oestrogens are found in meat andeggs but major sources are cows’milk and dairy products, whichaccount for 60 to 80 per cent

of the oestrogensconsumed (Butler,

2007).

BREAST CANCER: DAIRY GOES TITS UP

A FIGHTING CHANCE BY VIVA!HEALTH, £1.90An easy-to-read, colourful guide thatsummarises the impact of dieton breast cancer. It providesvital information on whichfoods can help fight cancer.Includes a seven-day meal planwith inspiring, healthy recipes,including Tortilla Wraps withMango Salsa, QuinoaSuperbowl salad and thefabulous Summer Berry Compote.www.vegetarian.org.uk/campaigns/breastcancer

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The prostate is a male reproductive gland aboutthe size of a walnut which sits behind the bladder.It produces some of the fluid that helps sperm onits mission to fertilise a woman’s egg.

For such a little thing, it certainly causes a lot ofproblems. Prostate cancer is the second mostcommon cause of cancer death in UK men, afterlung cancer (Cancer Research UK, 2012). About onein nine men will develop it at some point in theirlives, with over a half of them being 70 or over.

There are many different factors that influencethe development of prostate cancer and expertsthink that just five to 15 per cent are linked toinherited genes (Macmillan Cancer Support,2013). It means that 85 per cent plus of prostatecancers are caused by environmental and/orlifestyle factors. Research suggests that obesity,animal-based diets and a lack of exercise may belinked to prostate cancer. Again, a diet high inanimal fats may increase your risk. Foods withhigh levels include red meat (beef, lamb and pork),eggs and dairy produce, including butter, wholemilk, cheese and cream.

As with breast cancer, the highest rates ofprostate cancer occur in thedeveloped world, the lowestrates being in Africa and Asia.

A global look at theproblem confirms that thereare clear links withdiet; UK vegetariansare half as likely toget prostate canceras meat eaters (NHS,2006). But dairyproducts are also stronglylinked to prostate cancer and this was firstdiscovered in the 1980s (Snowdon, 1988). Sincethen, other studies have identified thecomponents of milk which are probablyresponsible and these include oestrogen, thegrowth hormone IGF-1, calcium from milk anddairy protein (Butler, 2014).

For example, an important European ProspectiveInvestigation into Cancer and Nutrition (EPIC)

study found that a 35g per day increase inconsumption of dairy was associated withincreasing the risk of prostate cancer by one third.They also found that calcium from dairy productswas positively associated with risk, but not calciumfrom other foods (Allen et al, 2008).

Men with higher than normal IGF-1 levels havebeen shown to increase their risk of advancedstage prostate cancer by five times (Chan, 2002).Our bodies increase their production of IGF-1when we eat meat and dairy.

In a more recent study looking at adult milkdrinkers, increased dairy consumption is shown tobe a major dietary risk factor for the developmentof prostate cancer. It showed how bioactivemolecules in cows’ milk initiate a signallingpathway and that this, along with constantexposure to cows’ milk oestrogens, may explainthe link between high dairy consumption andincreased risk of prostate cancer in Westernisedsocieties (Melnik et al, 2012).

Increasing your intake of tomatoes (includingtomato paste, tinned and cooked tomatoes),beans, lentils, peas, raisins, dates and other dried

fruit (Mills, 1989) and flaxseedsignificantly reduces the riskof prostate cancer.Vegetables linked with

stopping or slowingprostate cancer cellgrowth in a petri

dish include (mostpowerful first) garlic,

Brussels sprouts, greenonions, leek, broccoli,

cauliflower, kale, brownonions, cabbage, beetroot,

jalapeno, red cabbage, celery, orange bell peppers,spinach, cucumber, radicchio, asparagus, fennelbulb, radish, aubergine, potatoes, tomatoes andbok choy (Boivin, 2009).

A review of 25 studies on the effect of diet onprostate cancer in real life cases (rather than in apetri dish) found that a vegan diet may slowprostate cancer growth and improve survival(Berkow et al, 2007).

16

PROSTATE CANCER: A NOT-SO-HARD NUT TO CRACK

Colorectal (large bowel) cancer is the second mostcommon cancer in England and the third mostcommon cause of cancer death in men after lungand prostate cancer, and lung and breast cancer inwomen. Between 1971 and 2009, the incidenceof colorectal cancer increased by 33 per cent formen and 14 per cent for women.

As with breast and prostate cancers, the ratesof colorectal cancers vary wildly across the world.For example, rates are high in the UK and USA butalmost non-existent in Bangladesh.Migrant studies have shown that aspeople move from a low-cancer riskarea to a high risk area, theydevelop the same risk of gettingcolorectal cancer as their hostcountry within two generations.In other words, in most cases thisis not an inherited ‘genetic’disease. It is now well establishedthat causes of colorectal cancerinclude obesity, alcohol, smokingand poor diet.

Beware meat and dairyEven the NHS, which is not particularly progressiveregarding dietary advice!, says: “A large body ofevidence suggests a diet high in red and processedmeat can increase your risk of developing bowelcancer.” (NHS, 2014.)

In November 2007, The World Cancer ResearchFund launched the report Food, Nutrition, PhysicalActivity, and the Prevention of Cancer: a GlobalPerspective. It was the most comprehensive report to

date published on the link between cancerand lifestyle (WCRF/AICR, 2007). Thereport warned that eating 150 grams ofprocessed meat a day (the equivalentof two sausages and three rashers ofbacon) increases bowel cancer risk by63 per cent and that 50 grams a day(one sausage) increases the risk byabout 20 per cent.

Red and processed meat maycause colorectal cancer because thetype of iron they contain – haemiron, mainly from the animal’sblood – can cause changes in cellsthat lead to cancer (Bastide et al,

2011). Other nasties found in

COLORECTAL CANCER: GETTING TO THE BOTTOM OF IT

INCIDENCE AND MORTALITY RATES FOR PROSTATE CANCER INSELECTED COUNTRIES IN 2008

Source: Cancer ResearchUK, 2012 b

17

Research by the American Cancer Society on75,000 people for over a decade found that theone food most associated with weight gainwas meat. This issupported by theUK National Dietand NutritionSurvey, whichreports that

meat and meat products are the leading sourceof fat in most people’s diets. The second leading

source is dairy and dairy products – withhard cheeses, cream, butter and milk

chocolate being significant sourcesof saturated fats.

An impressively large study ofEuropean vegans (Spencer, 2003)compared over 1,000 of them totens of thousands of meat eaters.The meat eaters, were significantly

heavier than the vegans on average.Less than two per cent of vegans

were obese compared to one-fifth ofEnglish adults. And yet, vegans ate as manycalories as the meat eaters.

Vegans who consume a wholefood diet tend to stabilise at their natural,

healthy weight. The NHS says that obese men are 50 per

cent more likely to develop bowel cancer thanthose with a healthy weight. Morbidly obese

women also increase their risk by 50 per cent(NHS, 2014). Meat and dairy products contributeto obesity.

A vegan diethelps you slimwithout caloriecounting!

See the V Plan Diet byViva!Health at

www.vivahealth.org.uk/guides

18

OBESITY: AN EXPANDING EPIDEMIC

red and processed meats are N-nitrosocompounds, heterocyclic amines and polycyclicaromatic hydrocarbons, which may directly mutatecells in the large bowel, leading to cancer (Butler,2014). The iron found in plant foods is non-haemiron, which does not have the same detrimentaleffects as haem iron.

As with breast and prostate cancers, there aremounting concerns that consuming cows’ milk anddairy products raises levels of the growth hormone,IGF-1 in our blood – and we know that higher IGF-1 levels may cause colorectal cancer. In fact,Professor Campbell states: “insulin-like growthfactor-1 is turning out to be a predictor of cancerjust as cholesterol is a predictor for heart disease.”

In a healthy person, IGF-1 efficiently managesthe birth and removal of cells. However, underunhealthy conditions, IGF-1 more vigorouslyincreases the birth and growth of new cells whilestopping the removal of old cells, both of whichfavour the development of cancer (Campbell et al, 2005).

19

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Plants protect It has been known for decades thata wholegrain, vegan dietcontaining lots of fruit andvegetables (and thereforefibre) helps protect us fromcolorectal cancer. Twolarge-scale studiespublished in the Lancetexamined the relationshipbetween diet andcolorectal cancer and bothconfirmed that as dietaryfibre intake increases, the riskof colorectal cancer decreases.

The first study concluded thatdietary fibre, particularly from grainssuch as wholemeal bread, wholegrainpastas, porridge and other oat cereals, muesli,brown rice and fruits, was associated with adecreased risk of colorectal cancer (Peters etal, 2003). In the second study – andthis one was gigantic – researchersfrom the European ProspectiveInvestigation into Cancer andNutrition (EPIC) looked at theassociation between dietaryfibre intake and the incidence ofcolorectal cancer in 519,978individuals aged between 25 and70 years-old, recruited from 10different European countries.

Again, people with the highest fibre

intake (35 grams per day) had a 40 per cent lower risk of colorectal

cancer compared to those with the lowest intake (15 grams per day).

EPIC continues to studycolorectal cancer and thelatest findings amongst thealmost half a millionparticipants (Murphy et al,2012) confirmed again thatdietary fibre shields usagainst colorectal cancer. In the UK, most people do

not eat enough fibre – theaverage intake is 14g/day when

the NHS recommends a minimum of18g/day. The well-respected Washington-

based group, Physicians Committee forResponsible Medicine, recommend 40g/day.

You don’t need to measure the amount offibre you’re getting, just follow the

chart on page 41, eat a variety ofhealthy wholefoods and you won’tgo wrong.

There are many other chronicdiseases linked to dairyconsumption and here are a fewto illustrate how our diet canaffect how we feel. (For the full

shooting match, read the excellentWhite Lies report atwww.whitelies.org.uk/materials)

The evidencethat processed meat

(smoked meat, ham, bacon,sausages, pâté and tinned meat) isa cause of bowel cancer is so strongthat the World Cancer Research Fund

recommends people should avoid eatingit altogether. They also state that tohelp avoid cancer generally: “Eatmostly foods of plant origin.”

Source: www.dietandcancerreport.org/cancer_prevention_ recommendations/recommendation_plant_foods.php

In countrieswith low intakes of

dietary fibre, a doublingof fibre intake from foodssuch as wholegrains, fruit

and vegetables could reducethe risk of colorectal cancerby a whopping 40 percent (Bingham et al,

2003a).

20

Guess what? The growth hormone, IGF-1 found inmilk and milk products and linked to cancer, isalso a culprit in causing acne. At least two-thirdsof cows’ milk in the UK is taken from pregnantcows, at a time when the hormone contentincreases substantially (see page 8).

Increased insulin needed to digest milkproducts, together with IGF-1, make your skin cellsmore sensitive to androgens. These are steroidhormones present in dairy products and whichencourage more and faster production of oil(sebum) and skin cells. The result is oily skin andclogged pores where bacteria can breed.

It’s interesting that body builders who usesteroid hormones are more prone to acne as areathletes who use whey-based supplements inshakes and the like. Dairy affects hormone levelsand therefore the skin. Case studies show thatsome young athletes lost their acne when takenoff whey supplements but it returned when theywent back to using them (Silverburg, 2012).

Two large studies looked at nine to 15 year-oldchildren, including over 6,000 girls (Adebamowo

et al, 2006) and more than 4,000 boys(Adebamowo et al, 2008). For girls, there was astrong link between acne severity and all types ofdairy products – severe acne was 20 per cent morelikely if they consumed two or more servings ofmilk per day compared to girls who consumed lessthan one serving per week.

For boys, the association was significant for alltheir milk intake but also for skimmed milk alone –16 per cent more likely to have severe acne ontwo or more servings of milk per day compared to boys who consumed less than one serving per week.

A recent study showed that severe acneincreased with rising milk consumption (more thanthree servings a week). (Di Landro et al, 2012.)

The research is very clear – dairy is the mainoffender where acne is concerned, closelyfollowed by sugary and processed food. A vegandiet high in fruit and vegetables, wholegrains,pulses, nuts and seeds, on the other hand, is bestfor your skin. Oh, and research shows that veganchocolate (non-dairy) is not linked to acne!

ACNE AND MILK – SPOT ON!

21

Sadly, diabetes is spiralling out of control. Thereare 3.2 million diabetics in the UK (Diabetes UK,2014) with 400 new cases every day. The globalrise is astonishing. In 1985, 30 million peopleworldwide had diabetes but by 2011 this figureleapt to 347 million people! (World HealthOrganisation, 2013.) Diabetes occurs more incultures consuming diets high in animal fat. Asplant intake increases and saturated animal fatintake decreases from country to country,the number of deaths from type 2 diabetesplummets from 20.4 to 2.9 people per100,000 (Campbell et al, 2005).

Diabetes is a chronic disease caused bytoo much sugar (glucose) in the blood.Blood sugar levels rise when there isnot enough insulin in the blood, orthe insulin does not workproperly. Insulin is a vital hormonesecreted by the pancreas and itregulates blood sugar levels byencouraging our cells to takeglucose out of our blood tomake energy.

When things go wrong,high levels of glucose in theblood can cause damage tothe nerves and bloodvessels. Withouttreatment, diabetes canlead to long-termhealth problems,including kidney failure,gangrene, sensory loss,ulceration, blindness, cardiovasculardisease and stroke.

Type 1 (insulin-dependent) diabetesoccurs when the body produces littleor no insulin. It is an auto-immunedisease where the body attacks itsown insulin-producing cells in thepancreas and requires dailyadministration of insulin.

Type 2 diabetes occurs either when thebody cannot use the insulin it producesor it does not produce enough.

Ninety per cent of worldwide cases of diabetes aretype 2 and these are largely the result ofunhealthy diets high in saturated animal fat andcholesterol, physical inactivity and excess bodyweight, especially around the middle (WorldHealth Organisation, 2013).

Meat and dairy damage in diabetesMeat and dairy are a major cause of diabetes. A

long-term study followed the eating habits ofpeople for 17 years. It showed that eatingjust one serving of meat per weeksignificantly increases the risk of diabetes.People following a low-meat diet had a74 per cent increase in the risk of type 2diabetes compared to vegetarians (Vanget al, 2008). Some of this differencewas due to obesity and/or weightgain in the meat-eating group buteven after allowing for this, meatitself remained an important causeof the disease.

22

DIABETES – DAIRY’S TOLL

THE LOCATION OF THE PANCREASIN THE HUMAN BODY

The big question is, why? What makes animalproducts so damaging to health? The answer issimple – fat! Meat and dairy products are themajor source of saturated fats in the British diet.Several studies reveal that when our bodies cannotcope with all the fats we’re eating, microscopicdrops of it accumulate in our cells and interferewith their ability to react to insulin. Even thoughwe might produce enough insulin, the fat insideour cells blocks the necessary reactions. Musclecells normally store small amounts of fat as anenergy reserve but, in insulin-resistant people, fatcan build up to levels 80 per cent higher than inhealthy people. Slim people are not necessarilyexempt as it takes years for diabetes and othersymptoms to develop.

It doesn’t end here. An abundance of fat in thebloodstream also turns off some of those genesthat normally help the body to burn fat! A high-fat diet, therefore, not only causes accumulation inthe muscle cells but also slows down its ability toburn that fat. The result is an inability to respondto insulin (Powell, 2011).

Our evolutionary history may go some way toexplaining this paradox. When food was scarce,our ancestors developed special mechanisms tostore fat in their bodies when they had theopportunity – it was vital for their survival. Welive in a much different world now but ourbodies are still ready to store fatat any time if we provide it forthem. And boy, do we provide itfor them!

The common diet in manycountries, including the UK, ishigh in fat, animal products andsugary foods and low in plantwholefoods such as fruit andvegetables, pulses andwholegrains. Not only is thisresponsible for ever-increasingnumbers of overweight or obesepeople but it also increases therisk of diabetes andcardiovascular disease.

Low-fat vegan dietsreverse type 2 diabetes It is well established thatswitching to a vegan diet canyield remarkable results inreversing type 2 diabetes.

In one of the first ground-breaking studies, 197men with type 2 diabetes switched to a low-fat,vegan diet and after just three weeks, 140 of themwere able to discontinue their medication! (Barnardet al, 1994.)

Several studies followed, each of them testingthe effects of a vegan, low-fat diet thatemphasises foods with a low glycaemic index (theyrelease sugars slowly) and all of them came to thesame conclusion – that this type of diet is moreeffective than any other diet and even somemedication (Powell, 2011).

This is great news as it means we can all takesteps to prevent or reverse type 2 diabetes.Viva!Health has developed the groundbreaking D-Diet which does just that by detailing what awholefood vegan diet should consist of.

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Vegan diets can reverse type 2 diabetes

23

1ST PRINCIPLE: NO TO ALL ANIMAL PRODUCTSBy rejecting all animal products, such as meat,fish, dairy and eggs, you will avoid eatingsubstantial amounts of fat and your cholesterolintake will, literally, be zero. Even lean whitemeat and fish contain surprisingamounts of fat. For example,38 per cent of calories fromroast chicken and 40 per centof calories from salmon comefrom fat. But look at dairy – 75per cent of calories fromCheshire or Cheddar cheesecome from fat.

2ND PRINCIPLE: LOW FATEven though vegetable oilsare better than animal fats as they containessential fatty acids, less saturated fat and nocholesterol, it is still important to keep them to a minimum.

Cutting down fat intake is vital for manyreasons – to help muscle cells reduce the amountof fat interfering with insulin sensitivity, to improveheart health, to reduce the risk of manydegenerative diseases and to promote weight loss.

3RD PRINCIPLE: LOW GIGlycaemic index (GI) is a measure of the effects ofcarbohydrate sugars and starches on blood sugarlevels. Carbohydrates that break down quicklyduring digestion and rapidly release glucose have ahigh GI; those that break down more slowly, havea low GI. It is these latter types of food that are

the ones you need.(See Viva!’s guide for a GI chart,The Big D – Defeating Diabeteswith the D-Diet.)

The D-Diet – a low-fatwholesome vegan diet – is

what we should all beeating for greater energyand better health. It notonly helps the body to

reduce fat stored in its cells,which cause insulin resistance, but

also brings about improved blood sugar control,reduces blood cholesterol, helps to induce weightloss without portion restriction, prevents furtherkidney and nerve damage and helps to lowerblood pressure.

The usefulness of a vegan diet was eventuallyendorsed by the American Diabetes Association in 2010.

24

BASIC PRINCIPLES OF VIVA!’S D-DIET

Type 1 diabetes and dairyWith type 1 diabetes, our body’simmune system ‘soldiers’ (T-cells),attack our own pancreatic cells thatmake insulin. Tragically, this is anincurable and serious disease andmost often strikes children aged 10to 14 years, although there is nowa steep rise in under-fives, also.

Early exposure to cows’ milkproteins – especially in individualswho are genetically susceptible tothe disease – has been stronglylinked to type 1 diabetes.(Kimpimaki et al, 2001; Thorsdottiret al, 2003.) Potential culpritsinclude cows’ milk proteins: casein,

bovine serum albumin and bovine insulin (Butler, 2014).

It is believed that when these children arefed cows’ milk, perhaps in an infantformula, it is only partially digested andfragments cross from the child’s intestinesinto her blood. The immune systemresponds to these foreign invaders andannihilates them. However – and this isthe problem – some of the cows’ milkfragments look exactly the same as thecells in the child’s pancreas that makeinsulin. The ‘soldier’ T-cells set aboutdestroying both the cows’ milk proteinsand the pancreatic cells, wreaking havoc.The child loses her ability to make insulinfor the rest of her life.

Every two minutes, someone has a heart attack orstroke in the UK. Heart disease is our biggest killer,with one in four men and one in six women dyingfrom it. Yet heart expert Dr Caldwell B Esselstyntold me:

“Heart disease need not exist and if it does, itneed not progress. I have an ambitious goal: toannihilate heart disease – to abolish it once and forall. Your arteries at the age of 90 ought to work asefficiently as they did when you were nine.”

Dr Esselstyn should know! He was trained as asurgeon at the Cleveland Clinic, USA, and workedat St. George’s Hospital, London. He was also aresearcher and clinician at the Cleveland Clinicwhere, over a period of 20 years, he ran the mostcomprehensive study of its kind, researching theimpact of nutrition on people with advanced heartdisease. Despite the usual, aggressive treatmenthis patients had received – including bypasses andangioplasties – some had been told they had lessthan a year to live.

The patients ranged in age from 43 to 67 andrepresented a spectrum of the community –factory and office workers, teachers and companyexecutives. Don Felton is typical of those in thestudy. His wife, Mackie, used to fry baconfor him every morning and then makegravy from the grease. “I loved it,”Don says, “I ate it for years.”

Don (54) arrived at DrEsselstyn’s office having beentold by his cardiologist that afteryears of chronic heart troubleand treatment, including afailing double bypass, therewas nothing more conventionalmedicine could do for him. DrEsselstyn recalls Don walkingwith a limp as he was in acutepain as a result of the mainartery in his leg being fullyblocked.

Don agreed to go on Dr Esselstyn’s programme.

Dr Esselstyn’s diet to reverse heartdiseaseThe rules in their simplest form are:

l You may not eat anything with a mother orface (no meat, poultry, fish)

l No dairy productsl No oil of any kind – not a dropl No nuts or avocados

You can eat a wonderful variety of delicious,nutrient dense foods:

l All vegetables (except avocados)l All pulses – beans, peas, lentils of all kindsl All wholegrains and products, such as breadand pasta made from them, so long as noadded fats

l All fruits

Dr Esselstyn’s patients’ initial responses varied froman enthusiastic, “This is my last hope – I’ll startnow,” to, “you must be joking!” However, theproof is in the no-fat pudding. After three months,

Don’s chest pain eased and he no longerhad to sleep propped up with pillows

HEART DISEASE: MENDING A BROKEN HEART

25

to ease his angina. After seven months hecould walk without stopping and without pain.A test showed that blood flow in the leg arterythat had been blocked was back to normal.

And what of Esselstyn’s other patients? Thegroup began the study with an average bloodcholesterol of 246 mg/dL – too high. By changingtheir diet and using cholesterol-lowering drugs,they reduced their group average to 137 mg/dL.This is the most profound drop in cholesterollevels in any such study. (Esselstyn, 2007.)

In all the patients who had angiograms (an X-ray of the coronary arteries) progression of thedisease had stopped and in most cases it had beenreversed. Again, the results are stunning andscientific proof of the healing power of food. Wecan eat ourselves into a state of disease or eatourselves out of it!

The most far-reaching study on the effect ofdiet on health, as I’ve mentioned, is the ChinaStudy (see page 12). It found that cardiovasculardisease is nearly non-existent in areas wherecholesterol levels are consistently below 150mg/dL(Campbell et al, 2005). In UK measurement, it isrecommended that people reduce their cholesterollevels to below 5.0mmol/L, although the level toavoid heart attacks entirely is 3.9mmol/L.

Another brilliant man is Dr Dean Ornish, ClinicalProfessor of Medicine at the University ofCalifornia and best known for his Lifestyle HeartTrial. He investigated the role of a low-fat, high-fibre diet – along with lifestyle changes – in 28heart disease patients. They followed a low-fat,plant-based diet, including unrestricted amountsof fruits, vegetables and grains. They alsopractised stress management techniques andexercised regularly. After one year, 82 per cent ofthe test group experienced regression of theirheart disease, including a 91 per cent reduction inthe frequency of heart pain compared to 165 percent increase in the control group. This trial hascontinued with similar outcomes: no conventionaldrug or surgery-related therapies compare withthese results (Campbell et al, 2005).

It is also well-established that vegetarians’ lowerrisk of high blood pressure is considerable and isanywhere between 33 to 50 per cent. Anextensive review of the evidence published in thejournal, Nutrition Reviews, explains how avegetarian diet high in fruits, vegetables, pulsesand nuts lowers blood pressure by a variety ofdifferent mechanisms (Berkow et al, 2005).

ESSENTIAL READING!Prevent and Reverse HeartDisease, by Dr Caldwell BEsselstyn, available from Viva! –0117 944 1000, Mon-Fri, 9-5or online atwww.vivashop.org.uk/books

26

Cholesterol – why is it a heart breaker?Just the size of your fist, your heart pumpsoxygen-rich blood around your organs in bloodvessels known as arteries and it returns to theheart through veins.

Your heart needs its own blood supply to keeppumping and heart disease occurs when arteriescarrying blood for the heart to use (coronaryarteries) start to become blocked. Gradually, theybecome furred with ‘plaques’ – a thick sludgeformed from cholesterol and other substances.This process is known as atherosclerosis.

This furring up results in a smaller diameterblood vessel through which blood has to flow. Itcan also block nutrients from being delivered tothe artery walls, which can then lose their elasticityand result in high blood pressure, increasing therisk of heart disease. This same process can, ofcourse, happen in arteries throughout the body.

With a restricted blood supply, your heartlabours to keep beating, causing horrible chestpain from angina. When one of the coronaryarteries becomes completely blocked, you are at agreater risk of a heart attack.

Cholesterol is subdivided into two types. Highdensity lipoprotein (HDL) is known as ‘good’cholesterol because it collects excess cholesteroland carries it from the arteries to the liver fordisposal. Low density lipoprotein (LDL) is referred toas ‘bad’ cholesterol because if there is an excess inthe bloodstream, it is deposited along artery walls.

Cholesterol is solely in animal foods (meat, fish,eggs, dairy and so on) but there is none in anyplant foods. Even fat-rich plants such as avocados,nuts and seeds do not contain cholesterol.

Consuming cholesterol-rich foods can increasethe body’s levels of cholesterol to some extent but

much more problematic is the effect of eatinganimal protein and saturated animal fats, found indairy, hard cheeses, cream, ice cream, milkchocolate and butter, red and white meats, fishand eggs. Manufactured hydrogenated fats in‘junk’ foods are also a serious problem.

Animal protein, saturated and hydrogenatedfats stimulate the body’s own cholesterolproduction. Vegetable protein tends to have theopposite effect and soya and oats, for example,can dramatically lower cholesterol levels.

As with the other diseases I refer to, heartdisease is largely caused by our lifestyle. The WorldHealth Organisation say bluntly “civilisation kills!”and they give the main three causes as: bad diet,lack of exercise and tobacco smoking (WHO,2014b). They add that a massive 80 to 90 per centof heart disease is due to our lifestyle rather thangenetics (WHO, 2014c).

80 TO 90 PER CENT OF HEART DISEASE CASESARE DUE TO OUR LIFESTYLE, RATHER THANGENETICS (WHO, 2014C)

27

Dairy damns ‘dem bonesThe myth about people needing calcium fromcows’ milk is so pervasive that you’d thinkvegans were boneless blobs, wobbling aroundthe floor!

This is the crème de la crème (excuse thepun) of myths from the dairy industry: we, butespecially our children, must have cows’ milkfor strong bones and teeth.

Western nations have been duped intobelieving that we need to suckle fromcows to obtain calcium! When you thinkabout it, the notion is preposterous. Afterall, how did we develop a healthyskeleton for most of our evolution whenwe did not drink dairy? And how, today,do the majority of the world’speople have strong bones whenthey don’t consume dairy?

The supreme irony is thatthe disease of weak bones,osteoporosis, is morecommon in those nationsthat consume the mostdairy products!

The latest figuresfrom 63 countriesshow the truth ofthis, with a hugevariation infracture rates –some countrieshaving 10 timesas many fracturesas others (Kanis et al, 2012).Nations such as the UK,where dairy consumptionis high (av. 270 gramsdairy products a day),has one of the highestosteoporosis rates in the world.Nigeria, on the other hand, whicheats a diet high in plantains, tubers,wholegrains, vegetables and pulsesand where only one per cent of thediet is dairy and less than three percent is meat – has almost nocases of osteoporosis. (National

Bureau of Statistics, Nigeria, 2010.)You may be wondering how Inuit (usedto be referred to as Eskimos) peoplesurvive? When scientists studied them,one outstanding discovery was that afterthe age of 40, Inuits had high bone lossand fast progression of osteoporosis. This

was attributed to a diet very high inanimal protein and phosphorus andlow in fresh fruit and vegetables(Mazess et al, 1974).

Animal protein and bone lossThere are copious scientific studiesshowing that people eating a diethigh in dairy products and animalprotein have high bone loss. Andconversely, that fresh fruit andvegetables protect andstrengthen our bones.

A huge analysis of 34surveys from 16 countriesfound that 70 per cent ofall fractures resulted fromeating animal protein

(Abelow et al, 1992). Not satisfied withthat, another scientific team tested thesame theory in a seven-year study of 1,035women. They found that those with dietshigh in animal protein had almost four timesmore bone loss – and a 3.7 times higher riskof hip fracture – than women who ate theleast amount of animal protein (Sellmeyer etal, 2001).A highly-regarded study of more than 120,000

women lasting 12 years showed that eating morethan 95g of protein a day significantlyincreased the risk of forearm fracture(Feskanich et al, 1996).

28

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29

And there’s more! A gargantuan study ofalmost 80,000 women in the USA led by scientistsat the Department of Nutrition, Harvard School ofPublic Health, examined whether by increasingyour milk intake you can reduce the risk offractures. It found that not only does milk notprotect bones from fractures but that womendrinking two or more glasses of milk a dayincreased their risk of hip fracture (Feskanich et al, 1997).

A recent study looked at children and thegrowth of their bones and it concluded thatanimal foods, particularly meat, had a significantnegative effect on bone mass increase (Zhang etal, 2010).

And an important review of 58 different scientificpapers examining whether high calcium or highdairy intake improves bone health in children waspublished in the highly esteemed Pediatrics journal.It concluded neither option gives even a modestbenefit (Lanou et al, 2005). One of the authors ofthis review, Professor Amy Lanou, PhD, holds adoctorate in human nutrition from CornellUniversity and her book, Building Bone Vitality,makes clear that for healthy bones we must:

l Increase fruit and vegetable servings to six to 10 per day

l Avoid or limit protein from animal sources(no meat, dairy and so on)

l Exercise regularly (at least 30 minutes every day)

l Get adequate vitamin D through sunshineor a supplement

l Obtain calcium and other bone – healthynutrients from plant sources

When we consume dairy, calcium floods our bodyand much of it is quickly lost in our urine because somuch of it can’t be immediately used or stored.Animal protein increases our absorption of calciumbut this is not necessarily a good thing. The ongoingEuropean Prospective Investigation into Cancer andNutrition (EPIC) studied almost 9,000, 35 to 67 year-old women. It was carried out by the Department ofEpidemiology at the German Institute of HumanNutrition and it showed that as animal protein

AGE-STANDARDISED ANNUAL INCIDENCE OFHIP FRACTURES IN WOMEN(per 100,000) according to country together withthe colour codes for risk (high, medium or low(red, orange or green, respectively). Source: Kanis et al, 2012.

intake increases, bone health deteriorates.Conversely, as vegetable protein increases, bones arefound increasingly to be protected.

This study accounted for age, weight, hormonereplacement therapy, smoking, exercise, alcoholintake, menopausal status, education andoccupation… in other words the scientistsnarrowed down the impact to the effects ofprotein alone (Weikert et al, 2005).

When we eat healthy plant foods, we are notoverwhelmed with excessive calcium but insteadwe get a steady supply throughout the day. Ourbody then uses what it needs without depositingexcess calcium in the wrong places, risking kidneystones and hardening of tissues – including bloodvessels which can increase the risk of heart attack.Also, when small amounts of calcium are absorbedinto our blood, hormone regulation is moreprecise so that bone breakdown and build up isnot overstimulated.

It is vital that we eat enough calcium, as wellas a host of other nutrients, for bone health,see page 42 for recommended amounts.However, osteoporosis is generally not adisease of low calcium. It is caused bymany factors including bad diet (oftenwith excess calcium and animal protein andlow fruit and veg), smoking, alcoholconsumption, low oestrogen or testosterone, lackof exercise and being underweight.

Despite relentless claims by the dairy industry,milk is neither the only nor the best source ofcalcium. It takes strength to stand up against a

lifetime of propaganda – but that is whatwe have to do in order to sweep aside the

myth that dairy is the holy grail for strongbones and teeth. In fact, the opposite is true.

In terms of diet, the biggest favour you can do for‘dem bones is avoid dairy and all animal productsand enjoy a wholefood vegan diet packed withfruit and vegetables, mushrooms, pulses, nuts andseeds and small amounts of vegetable oils.

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Forcalcium-richfoods seepage 43.

31

The Viva! Shop stocks all the kit you needto ditch dairy. We stock over 20 brands ofvegan chocolate including the dreamiestand creamiest white chocolate on theplanet and must-have kitchen cupboardessentials from plant-based coffeecreamer to soya whipping cream. Didwe mention our popular range of easy-to-read guides on all the vegan issues andtons of tasty cookbooks?

Going Dairy-Free?Shop

www.vivashop.org.uk0117 944 1000

It’s easy to be dairy-free

with Viva!

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There are around 1.8 million dairy cows living onthe UK’s 14,550 dairy farms (Defra, 2013). Ninetyper cent are the Holstein-Friesian breed (black andwhite cows) while other breeds include Ayrshire,Guernsey and Jersey cows.

Cows produce milk to feed their babies – justlike humans. It flows for the best part of a yearand then stops. More milk requires more babies soaround two million dairy calves are born in the UKeach year – that’s the reality of dairy farming. Itsounds innocuous but masks a cruel, much darkerside of the dairy industry that few people ever see.

DesperationDespite the myth of contentment, a dairy cow isthe hardest working mother of all. She nurtures agrowing baby inside her for nine months whilesimultaneously being milked for seven of thosemonths. Owing to selective breeding, the amountof milk she is forced to produce has more thandoubled over the last four decades.

In the 1970s, a cow produced an average of 12litres (21 pints) per day but by 2012 it hadincreased to 24.5 litres (42 pints) per day (Defra,2013). High yielding cows produce an astonishing

ANIMAL WELFARE

The separation of dairy cows andtheir newborn calves is traumaticfor both. Desperate cows can bellowfor days in the hope of beingreunited with their infant

THE DARK SIDE OF DAIRY

40 litres (70 pints) a day. To keep the flow going, a cow is forcibly

impregnated every year by artificial inseminationand her first pregnancy occurs between 14 and 28months old, giving birth to her first calf ninemonths later.

SeparationA cow would naturally suckle her calf for ninemonths to a year but calves born on dairy farmsare taken away just a day or two after birth, oncethey have suckled the colostrum – and all so wecan drink the milk that was meant to nourish hercalf. A strong mother-baby bond forms within thefirst few hours of birth, making their separationtraumatic and supremely callous (Marchant-Fordeet al, 2002). And it makes no difference whetherthe farm is organic or intensive.

The cow will be made pregnant againtwo to three months after her calf hasbeen removed and the process isrepeated every year until she iskilled. The magic of reproductionhas been perverted with cowsno longer seen as mothersproducing food for theirbabies but milk machines.

ExhaustionThe crushing double burden ofpregnancy and lactation for sevenmonths out of every 12 inevitablytakes its toll – excruciating mastitis(udder infection), lameness, infertility andlow milk yield. A quarter of all UK cows areculled every year because of physicalexhaustion when most are only six years old.This is the age equivalent of killing awoman at about 20 years old.

Professor John Webster of BristolUniversity’s Clinical VeterinaryScience Department, compares thiscruel and punishing physicalburden to “a jogger who goesrunning for six to eight hours everyday, which is a fairly lunatic pursuit”.

HungerThe Holstein cow has been bredto overproduce milk, making up to14 times more than her calf could ever drink. Formuch of the year, the food she eats has to:

l nourish herselfl nourish her growing calf during pregnancyl produce enormous quantities of milk

It is almost impossible! The result is a distressedanimal who simply cannot eat enough food atpasture to be healthy and is in a permanent stateof metabolic hunger. Cows would naturally spend12-14 hours a day lying down but the moderndairy cow faces the constant conflict of whether toallow herself the rest she needs or continue eating.

The high demands for calcium and magnesiumduring pregnancy and for her unnaturally highproduction of milk often results in illness. Milk feveris the most common cause of sudden death in dairycows and happens when her low blood calciumcannot support her nerves and muscles. Grassstaggers happens when her magnesium intake is low

but her needs are high – she may becomenervous and excitable and then stagger

and fall. Many cows die from thiscompletely preventable disorder.

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The miserable face of dairy production. A dairy cowproduces a huge volume of milk and has little energy leftto maintain her bodily functions. The result is emaciationand hunger

Cows simplycannot meet the

nutritional demands oflactation and it is usual forthem to ‘milk off their backs’

(draw on body reserves), resultingin a ‘coat rack’ appearance withbones and spines protruding. Inother words, the UK’s dairy herd is generally suffering

from malnutrition.

LamenessLameness causes “considerable painand distress to the cow” (FarmAnimal Welfare Council, 2009), andabout one tenth of cows are culledbecause of it. Watch any herd ofdairy cows and you’ll usually seesome hobbling in agony. Theaverage number of lame cows in aherd is almost one in five, althoughon some farms it is as high as half(Farm Animal Welfare Council, 2009).Many are simply left in pain to continueproducing milk.

Four fifths of lameness cases are due to footproblems such as laminitis while the rest arelargely due to leg problems caused by injuryduring birthing or by badly designed cubicles inwhich they spend at least six months of their lives.These cubicles are often too small, forcing a cowto stand with her hind legs in the slurry passageand unable to lie down comfortably.

Laminitis is acute or chronic inflammation ofsoft foot tissue which “results in great pain to theanimal” (Defra, 2005).

Laminitis is largely caused by poor winter feeddiet that is too high in protein and wet silage,both of which can form toxins in the cow. Theytravel in the bloodstream to the sensitive tissue ofthe growing hoof, which is well endowed withblood vessels, where they cause inflammation.Blood flow to the foot is then restricted, making

the poor animal prone to ulcers andpainful bacterial infections.

DistortionA cow’s young would suckle fiveor six times a day but commercialmilking often takes place onlytwice a day, meaning that up to20 litres of milk can accumulate inher udder, which swells and can

protrude between her hind legs. Theoutcome is leg distortion and an

unnatural stance resulting in lameness.

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To understand thepain of laminitis,

Professor Webster of BristolUniversity says “…imaginecrushing all your fingernails

in the door and thenstanding on your

fingertips.” (Webster,2005.)

Udder painMastitis is an excruciatingly painful bacterialinfection of the udder, affecting almost one thirdof British dairy cows at any one time. There areover one million cases a year in the UK (FarmAnimal Welfare Council, 2009). Routine use ofantibiotics has consistently failed to control it andmilk for human consumption from infected cowscan quite legally contain up to 400 million puscells per litre.

Mastitis is the most common disease in dairycows and a major reason why they are killed soyoung (GB Cattle Health & Welfare Group, 2012).

Mastitis symptoms can be obvious, such asswollen, hard and painful udders and discolouredor clotted milk, which may be invisible to the eye.

Bacteria that cause mastitis thrive in dirty, wetbedding and can be transmitted from cow to cowvia milking machines. As cows have been bred toproduce too much milk, this unnatural strainbreaks down udder tissues, allowing bacteria toinvade. Consistently unhealthy, her immunesystem is incapable of fighting disease asvigorously as it should.

InfertilityThe arduous life that dairy cows endurecauses such a rapid physical collapsethat an alarmingly high number of

young animals are killed due to infertility. A killingrate of 25 per cent is normal for most dairy herdsand poor fertility is the single biggest cause(Powell, 2014; Dobson, 2008).

Although infertility in itself is not a welfareproblem, it is an indicator of poor welfare resultingfrom physical exhaustion. The constant drivetowards increased milk yields inevitably results inexhausted animals and decreased fertility.

To help combat the problem of infertility,fertility drugs are now in widespread use on

British dairy farms.

Zero grazingZero grazing is already the norm insome parts of the UK, as Viva!’sinvestigation into 15 dairy farms thatsupply Cadbury shows. See what wefound at www.milkmyths.org.uk/

animal-welfare/cadburyA report by the European Food Safety

Authority states: “If dairy cows are not kept onpasture for parts of the year, ie they arepermanently on a zero grazing system, there isan increased risk of lameness, hoof problems,teat tramp, mastitis, metritis, dystocia, ketosis,retained placenta and some bacterialinfections” (EFSA, 2009).

Zero grazing is in effect a permanent extensionof winter when all cows are kept indoors andnever graze in fields. Usually kept in large herds,cows have rows of ‘bedding’ areas in the shedsand may or may not have access to outside yards.

Some intensive farms keep cows tethered intheir stalls permanently, allowing them out onlyto go to the milking parlour. The poor animalsare entirely deprived of their naturalenvironment, which can lead to abnormalbehavior, further stress, disease and aggression.

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Two dairy cows in the milking chamber. Their enormousudders force them to adopt an unnatural stance, leadingto pressure on the hind feet and painful sole ulcers

Antibiotics to treat mastitis are painfully injected up theteat canal. Many farmers inject their entire herd annually,whether infected or not

Almost onefifth of cows

were killed due tomastitis in 2011 andthe figures are

rising.

IsolationIt is common for dairy farmers to use semen fromdairy bull breeds, such as Holstein, for one half oftheir herd and semen from beef breeds, such asCharolais or Hereford, for the other half.

It follows that half the female calves born willbe pure dairy breed and these follow in theirmother’s footsteps, replacing cows who have beenkilled. The first six to eight weeks of life are usuallyspent in small, isolated stalls, making exercise andsocialising with other calves impossible. Despitethe vast quantities produced, there is no mother’smilk for them, just commercial milk-replacer.

At eight weeks old they must be group housedand at a few months old may be put outside tograze or transferred to a zero grazing unit. At justover a year old, artificial insemination begins, asdoes their gruelling life as a milk machine. Like theirmums, they will die prematurely at about six yearsold and be used for low grade meat products.

The other half of new-born females – thedairy/beef crosses – are kept for beef andslaughtered at 15 to 24 months old.

DestructionUnlike their sisters, male calves can’t produce milk andare similarly taken from their mothers at a day or twoold. Around a half are pure dairy calves (dairy motherand father) while the other half are dairy/beef crosses.

About half of the pure dairy males are reared forbeef. As they simply aren’t ‘beefy’ enough, theyare raised intensively, confined in buildings andyards for most of their year-longlives, when they are killed forlow-grade beef.

The remainder of these puredairy male calves are either raisedfor veal or shot shortly after birth– the unwanted by-products ofmilk production. Currentestimates are that 100,000 to150,000 bull calves in the UK areshot within hours of birth. Viva!filmed the shocking fate of malecalves at farms supplying milk forthe confectionary giant, Cadbury.

The 50 per cent of calves thatare dairy/beef crosses are usually

sold to beef farms and as young as seven-days-oldmay have to endure long journeys to and fromlivestock markets across the UK. Around 40 percent of all the UK’s beef comes from dairy herds.

END OF THE LINEFor all of her hard work and suffering, the dairycow is sent to the slaughterhouse as soon as hermilk yield drops. Worn out cows often endure agruelling journey to market where they are sold tofattening (finishing) farms, before being sent to theabattoir, ending up in low quality beef productssuch as pies, burgers, soups and baby food.

DairyCo even has an online, dairy herd cullingcalculator, enabling farmers to count their herd’s cullrates (DairyCo, 2014). It states the most commonreasons for culling dairy cows: infertility, mastitis,lameness and poor milk production. The samewebsite also contains a ‘finishing calculator’ thatallows farmers to calculate the price estimate of acow’s carcass when they’re planning to slaughter her.

Not a banned veal crate but a legal calf stall. Afterseparation from their mothers, calves are imprisonedfor up to eight weeks – no maternal affection,exercise or the comfort of other calves

WHAT OF THE CALVES?

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A Viva! investigation of Cadbury dairy farmsOur undercover investigators went inside 15 dairyfarms that supply Cadbury with milk and exposedthe shocking reality of how milk for one ofBritain’s top confectionary brands is produced. Wefilmed the shocking fate of male Cadbury calves.Useless to the dairy industry, these ‘by-products’are separated from their mothers at only hours oldand disposed of. We witnessed a baby malecalf being callously shot in the head. Hisbody went to the local hunt for hound food.While this is the fate of numerous Cadburycalves, others are sold into the cruel vealindustry or are slaughtered for pet food.

We filmed the trauma of birth andseparation, including excruciating birthcomplications where a jack is used towrench the calf out of his mother. We alsodocumented the stressful separation ofmother and calf and the subsequentdesperate calling of both, one to the other.The separated calves were housed in smallpens in very basic conditions.

We saw cows with distended uddersproducing 39 litres a day, zero grazedcows and those with debilitating illnesses –mastitis, lameness and milk fever.

The shooting of a calfA beautiful little calf, just a few days old,bellows incessantly from a stone shed.He is as perfect as he could be –perfectly formed, perfectly healthy. Heis distraught because he has just beenseparated from his mother and isbewildered and frightened.

“He won’t be shouting much longer,”says a boiler-suited farmer as a land rover growlsup the track into the farm, towing a high-sidedtrailer. “Come on then,” he says opening the gateand ushering the little creature towards the trailer.The teetering young calf doesn’t quite knowwhich way to go and needs urging – but his legsgive up on him and he falls over.

The tailgate of the trailer is down, revealing ahalf-full mosaic of black and white, a pattern thatquickly resolves itself into individual shapes – a

large cow and several calves. All are dead. Thedriver picks up the calf and places him on top of

the pile of corpses, climbing up after him,taking a revolver from his pocket as hedoes so.

He holds the calf’s back while theyboth try to balance on the pliablebodies beneath their feet and then helevels the revolver at the animal’s head:

“For God’s sake keep still,” he says withirritation. BANG! And the tiny creature

collapses in a heap, his life extinguished just likethe lives of 100,000 to 150,000 other male calvesacross Britain each year. The man climbs down,smiling at the farmer – he is from the local hunt.

A notice on the side of the trailer completes thestory: “Not for human consumption,” it says, “forfeeding to hounds.” Royal hounds, as it happens,as this load of dead dairy animals was destined forthe Beaufort hunt, patronised by Prince Charles,his wife Camilla and Prince William.

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A CALF AND A HALF

See thevideo from ourinvestigation atwww.whitelies.

org.uk

Up to 150,000 new born dairy calves are killed in Britaineach year – unwanted by-products of milk production

NANNY STATEAre you thinking about giving up cows’ milkand replacing it with goats’? After all, goats’milk is promoted as the angelic answer to thosewho want a healthier, more humane alternative.The irony is that all the problems that exist incows’ milk production also exist in goat farming.

Mother and kid are separated almostimmediately so her milk can be taken. Femalesare used to replenish the herd but males can’tproduce milk so they are either killed at birth orkept for meat for the growing ethnic market.Almost all kid goats suffer at least one painfulmutilation, usually without anaesthetic.

Worried about zero grazing for cows? Well, it’salready here for goats. Many herds run to over athousand animals and these inquisitive, fun lovingcreatures are almost always housed in all-year-round intensive sheds.

A major Viva! investigation running to May 2012,reveals the sickening life of goats on two of Britain’sbiggest dairy farms, one of which supplies the majordistributor, Delamere Dairy. Upper Enson Farm, inStafford, has some 1,800 animals and ourinvestigator found it strewn with dead kids and askip overflowing with corpses. (Gellatley et al, 2012.)

The kids are not alrightAnother farm we visited near Taunton, Somerset, hadabout 1,200 animals. It was heart-breaking to film thebeautiful, innocent reasons for the nanny goats’ milk –their baby kids. As with all mammals, goatsproduce milk only because they givebirth after a five-month pregnancy.They are well known for being vigilant,loving and protective mothers but on allUK dairy goat farms, male and femalebabies are taken away almostimmediately after birth.

We were informedthat the malekids were,until recently,‘disposed of’ bybeing swung by their legs to smashtheir heads against a metal post. Whenwe filmed, however, a market had beenfound and they were being sold for meatto a Bristol-based company.

Billy goats gruffThe male kids at Upper Enson Farm were also beingsold for meat, which meant they had to suffer thepain of castration. Viva! filmed two women casuallylifting baby billy goats and placing a rubber ringaround the base of their testicles so the bloodsupply was cut off and the testes would slowlyshrivel and die. The government’s Farm AnimalWelfare Council (FAWC) describes this procedure ascausing “pain and distress” and urges it be used aslittle as possible. At the very least, it pleads for painrelief to be given. It wasn’t in this case.

We also filmed female kidsbeing ‘disbudded’ by having

their horn buds burnt out. Aworker holds a baby animal over her

lap, pushing the kid’s neck into her legas she forces the heated device down intothe skull. The little creature struggles

and cries. Kid after kid bleats andscreams as eachis subjected tothis painfulmutilation.

Goats are active, inquisitive,capricious, unpredictable, flighty,impulsive and whimsical. The wordcapricious comes from the Latin for goat(capra). It is shameful that these highly-intelligent, playful, endlessly curious

THE KIDS ARE NOT ALRIGHT!Read more about goat farmingwww.whitelies.org.uk/materials

The welfare of dairygoats and human healthconsequences ofconsuming goats’ milkA report by Juliet Gellatley BSc, Dip CNM, founder & director,Viva! and Justin Kerswell BA, MSc, campaigns director, Viva!

The kids are alrightnot

39

Male kids castrated without pain relief

animals are increasingly being factory farmed.Delamere Dairy sells goat milk products to

almost every supermarket in the UK, includingSainsbury’s, Tesco, Waitrose, Coop, Budgens,Asda, M&S and Whole Foods. Not only do theyclaim to have exceptionally high animal welfarestandards but also make some pretty grand health assertions!

Good for health?Stop kidding“For those people whoexperience cows’ milkintolerance, goats’milk is an idealsubstitute…”Delamere boast ontheir website. Othersclaim that it is alsoperfect for peoplewith cows’ milkallergies. But what does thescience say?

Goats’ milk hasvirtually the same lactose (sugar) content ascows’ milk, containing 4.4g lactose per 100g ofmilk. Whole cows’ milk contains 4.5g and semi-skimmed cows’ milk, 4.7g. Patrizia Restani, fromthe Department of Pharmacological Sciences, StateUniversity Milan, reviewed the science on allergiesand goats’ milk and concluded that it is whollyunsuitable for the lactose intolerant.

Even more serious than lactose intolerance is milkallergy, caused by proteins and not sugars. Restaniinsists that statements claiming goats’ milk is lessallergenic than cows’ milk are “controversial” andhave “not been proved”. She adds that there aremore scientific papers showing the opposite!

For example, 26 infants aged five months toseven years, who were allergic to cows’ milkprotein, were tested for goats’ milk allergy. Twentyfour out of 26 were allergic to both. In anotherstudy, 22 out of 28 children were allergic to bothmilks and just six to cows’ milk alone.

Several independent studies have shown thatmilks from different animals all produce a similarimmune reaction in people with cows’ milk allergy.

Restani forcefully concludes that given the severityof the reaction to goats’ milk in some people –which includes hives, eczema, difficulty in breathingand vomiting – goats’ milk “must not be considered

an appropriate replacement for infants or childrenwith cows’ milk allergy” and that “labels suggestinguse of goats’ milk for intolerant/hypersensitivepeople should be banned” (Restani, 2004).

Hormone cocktailBecause of its link with cancer, the big question is:does goats’ milk contain the growth hormone, IGF-1? Scientists conclude that: “IGF-1 is present in

goat milk” and can survive in commercial milk products(Magistrelli, 2005).Another hormone

present in both cows’and goats’ milk isoestrogen, though at alesser concentration ingoats’ milk. Mostoestrogens in our dietcome from animals’ milkand those in goats’ milkare precursors to ‘catecholoestrogens’, strongpromoters of cancer.

Fat kidAccording to the Journal of

Dairy Science (2012), “The largest health concernfor consumers of goats’ milk is likely to be itsgreater fat content compared to cows’ milk. Moretroubling is how much of the fat in goats’ milk issaturated fat… if one is looking for a heart-healthy diet that includes dairy… goats’ milk maynot be the best alternative to cows’ milk.” (Farlow, 2012.)

Are you taking the pus?Most revolting, though, is the ‘somatic cell’ or puscontent of goats’ milk! Cows’ milk can legally containup to 400 million pus cells per litre so oneteaspoonful of milk can have two million pus cells!According to UFAW, 65 per cent of goat milk sampleswill have a cell count greater than 1,000 million cellsper litre (Mowlem, 2011)! Milk really has got the lot!

With goats as with cows, it is the philosophy offactory farmed, mass production that triumphs; thesame old cycle of pregnancy, removal of babies,constant milking, disease, deprivation and early death.And all for a product that may promote disease.Thank goodness for plants – soya, almonds, oat,hazelnuts, rice – and their milk of human kindness.

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Industrialised goat milking shed

WHAT VEGETARIANS AND VEGANS SHOULD HAVE EACH DAYNo. of Foods Healthy Portion Size To ProvideServings8-10 Fruit & Vegetables to include: Dark Green Leafy Vegetables,

Orange Vegetables, Fresh Fruit, Dried FruitsFresh Fruit 1 medium piece the

size of a tennis ballDried Fruit 1-1½ tablespoons or

1 golf ballGreen or Root Veg 2-3 tablespoons or

½ tennis ballSalad Veg 80g or 1 large

cereal bowlNote fruit juice only counts as 1 portion per day no matter how much you drink!

3-4 Cereals & Grains (eg Wholemeal Pasta, Wholemeal Bread, Brown Rice, Oats, Rye, Buckwheat etc)Cooked Brown Rice 2-3 heaped tablespoons

or ½ teacupBreakfast Cereal 25g or 1 regular sized

cereal bowlWholemeal Pasta 1 cup (cooked) as side

dish or 2 cups as main dishWholemeal Bread 2 slices

2-3 Pulses (eg all types of Peas, Beans and Lentils), Nuts and Nut Butters or SeedsPeas, Beans and Lentils ½ cup (cooked)Nuts or 2 tablespoons or aSeeds small handful

Small Vegetable Oil (eg Flaxseed, Hemp Seed or Rapeseed Oil, Amounts used cold; Virgin Olive Oil for cooking), Vegetable Margarines

½ tbsp flaxseed oil or 1 ½ tbsp of ground flaxseeds

At Least 1 B12 Fortified Foods (essential if vegan), eg Fortified Soya Milk, Fortified Breakfast Cereal, Yeast Extract (Marmite, Meridian Yeast Extract with B12) or a B12 Supplement

About 1.2 litres of fluid every day (six 200ml or eight 150ml glasses) should also be consumed as part of healthy, balanced diet. Water is the best choice

Beta-carotene (makes vitamin A),Vitamins B2, B3, B5, B6, B9(Folate), Vitamin C,Vitamin E, Vitamin K

Minerals/trace elementssuch as Calcium, Iodine, Iron,Magnesium, Manganese,Phosphorus, Potassium

FibreVitamins such as B1, B2, B3,B5, B6

Minerals/trace elements such asCalcium, Copper, Iron,Magnesium, Manganese,Phosphorus, Potassium, Zinc

Fibre, Energy, ProteinVitamins such as B1, B2, B3,B5, B6, B9

Minerals/trace elements such asCalcium, Copper, Iron, Magnesium,Manganese, Phosphorus,Potassium, Selenium, Zinc

Protein, Energy, FibreVitamins such as Vitamin E(Vegetable oils), Vitamins A & D(Fortified Margarine)EnergyEssential Omega-3 and Omega-6 Fats (Flaxseed, Soya, Walnutand Hemp Oils)Vitamin B12

EVERYONE’S GOING DAIRY-FREE!

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BONING UP ON CALCIUMWhy do we need calcium?You guessed it – for bone health and strength!Around 99 per cent of our calcium is deposited inbones and teeth, the other one per cent is involved inthe regulation of muscle contraction, heartbeat,blood clotting and functioning of the nervous system.

How much do we need?The UK reference nutrient intake (RNI) value forcalcium is:

EVERYONE’S GOING DAIRY-FREE!Are you joining the five million people in theUK who are dairy-free? A fantastic startingpoint is to sign up to the free 30 Day Vegan.Viva! will email you everyday for 30 days with:

l Tasty, healthybreakfasts,lunches anddinners

l Celebrityveganinspiration

l Nutritional advicel Health information

Try going dairy-free for a month now! Sign up for your free inspirational emails atwww.viva.org.uk/30dayvegan

Your Age How Much Calcium You Need Each Day

0-10 years 350-525mg11-18 years 800mg girls, 1000mg boysAdults 700mg

Food (and serving size) Calcium (milligrams)

Cauldron Foods Organic Plain Tofu(one pack – 250g) 500Sesame seeds (25g – a small handful) 168Sunflower seeds (25g – a small handful) 28Broccoli (80g portion boiled in unsalted water) 32Curly kale (80g portion boiled in unsalted water) 120Watercress (80g portion raw) 136Almonds (30g – a small handful) 72Brazil nuts (30g – a small handful) 87Alpro Soya Milk (200ml glass) 240Dried Figs (100g – four to six pieces of fruit) 250Tahini (10g – two teaspoonfuls generously spread on one piece of toast or stirred into a bowl of soup) 68Wholemeal bread (2 slices) 100 Muesli (Swiss style or crunchy) 100 Baked beans (small tin 200g) 100Dhal/lentils (cooked 5tbsp) 200Kidney beans (2tbsp) 70 Orange (medium) 75

How much calcium is in these foods?The following table shows how much calcium is present in a range of calcium-rich foods.

42

For alaminated, A4

poster of the chartopposite for yourkitchen, visit

www.vivashop.org.uk/viva/

calcium-poster

“Th ere’s no reason to drinkcows’ milk at any time inyour life. It was designedfor calves, not humans,and we should all stop

drinking it today”Dr. Frank A. Oski, Former Director ofPediatrics, Johns Hopkins University

43

Artichokes Baked beans (haricot) Blackberries Blackstrap molasses

Blackcurrants Bok choy Brazil nuts Bread (wholemeal)

Broccoli Chickpeas Cinnamon Edamame (soya beans)

Fennel Kale Kidney beans Olives

OrangesSesame seeds

(and other seeds ) Soya milk (fortified) Spring greens

Tofu Swede Walnuts Watercress

Almonds Amaranth grain Asparagus Apricots (dried)

CALCIUM-RICH FOODS

www.viva.org.uk

Is that all? No, dose up on vitamin D!Here’s your excuse for more holidays abroad! Weneed vitamin D to absorb calcium so if you haveenough calcium but are low in vitamin D, you canbe calcium deficient. Sunlight on our skin helps usmake vitamin D but anyone who has little exposureto sunshine should consider taking a 10 microgramvegan vitamin D supplement. It is now advised bythe UK government that we apply sun block after10 to 15 minutes exposure to the sun, to give us achance of making vitamin D. Furthermore,magnesium, potassium, vitamin C and vitamin Kare all required for good bone health so a healthydiet that includes eight to 10 servings a day of fruitand vegetables will sort you out.

What if we don’t get enough?When your diet does not provide enough calcium,it is taken from your bones in order to restoreblood levels and maintain calcium-dependentbodily functions. If enough calcium is subsequentlysupplied, bone levels are restored but if your dietconsistently fails to supply sufficient calcium, boneloss persists.

Is soya milk a good source of calcium?As you can see in this chart, yes, Alpro soya (alltypes except organic), rice and almond milks areall excellent sources of calcium. They are alsolower in ‘bad’ fats, have no cholesterol and arefortified with the important vitamins D and B12.

44

COMPARING COWS’ AND GOATS’ MILK WITH PLANT MILKSPer 100ml Whole Semi- Goats’ Alpro Alpro Alpro

cows’ milk skimmed milk soya milk rice milk almond milk

kcal 66 46 62 40 47 24Calcium (mg) 118 120 100 120 120 120Protein (g) 3.3 3.4 3.1 3.0 0.1 0.5Fat (g) 3.9 1.7 3.7 1.8 1.0 0.1Saturated fat (g) 2.5 1.1 2.4 0.3 0.1 0.1Cholesterol (mg) 14 6 11 0 0 0Vitamin D (mg) Trace Trace 0.1 (D2) 0.75 (D2) 0.75 (D2) 0.75Vitamin B12 (ug) 0.9 0.06 0.1 0.38 0.38 0.38

Drinking milk is cruel – it’s alsounnatural. Only humans drink itafter weaning – and milk from adifferent species at that. It’s nomore natural than drinkingbadgers’ milk or cats’ milk.

Designed for calves, many humans findmilk hard to digest and the result isdiscomfort and pain. Hormones in milkare linked to cancers such as breast andprostate cancer as well as the teenagescourge, acne. Its proteins are linked totype 1 diabetes and allergies. Thesaturated fat, cholesterol and, again,animal protein it contains are linked toheart disease, Alzheimer’s, type 2diabetes and many other diseases.

Despite relentless claims bythe dairy industry, milk is

neither the only nor the bestsource of calcium and even

increases bone fracture rates. Beans, lentils, broccoli, kale,watercress, nuts, seeds, soya andother plant foods are better andhealthier sources.

Ditching dairy products hasnever been easier assupermarkets and health foodshops now stock a wideselection of delicious andnutritious dairy-free alternativesto milk, yogurt, ice cream,margarine and cheese!

CONCLUSION: MILK – THE WRONG STUFF

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45

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THE MUST-HAVE GUIDE FORANYONE WHO IS, OR WANTSTO BE, DAIRY-FREE“A gripping insight into why dairydamages our health.”

“I thought a dairy cow’s life was idyllic.Now I know differently. This guide hasgiven me the confidence to accept thatmy vegan diet is the healthiest possible– and the kindest.”

lWhy drinking cows’ milk is bad for our babies

lWhy drinking milk is bad for adults

lHow milk increases your risk of heartdisease, diabetes, acne and cancers

lMilk’s got the lot – growth hormones,oestrogen, saturated fat and pus (yes pus)

lThe suffering of dairy cows and goats – andhow it affects our health

lWhy those who drink the least milk havethe strongest bones

lEasy sources for plenty of calcium

ISBN 978-0-9571873-2-0

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All you need to know about milk –and why you’re better off without it.