Regulating Iron Levels for Vegans and Vegetarians Plus “Eat This, Not That” Review – The Renegade Health Show Episode #18

Thursday Mar 27 | BY |
| Comments (33)

This is a fun show… I’ll tell you that. Might be the best to date!

Great information, some humor and a great question from a reader about how to keep iron levels regulated with you’re a vegan or vegetarian and you’re not eating red meat.

I also take on the popular diet book “Eat This, Not That”.

BTW: If you have a health question please go ahead and either post it directly in the comments box or go up top to the “Ask Kev” tab and ask away. I’ll be answering your questions on the show!

Take a look at today’s episode…

Your question of the day: What are some popular “Eat this, not that” examples that will actually help people, not confuse them more (like the book does!)?

Click here and scroll down to the bottom of the page to post a comment!

Live Awesome!

PS. Are you following me on yet? It’s free and I give tips all throughout the day on how to stay and keep healthy… go ahead and sign up and check me out! Click here to see my twitter page!

Special Announcement: Successfully Raw!

My friends over at WeLikeItRaw asked me to post this and I gladly will… if you’re in the NYC area this weekend, please consider checking out their event (I’ll be in Argentina, but wish I could be there)!

Hello Kevin,

We are hosting a big event this Sat, March 29th in NYC with Karen Knowler and Friends. I will be speaking at this event as well. This is going to be a great event teaching how to stay raw successfully, heath and beauty on the raw lifestyle, overcoming obesity and healthy weight loss, emotional eating, and even spirituality. Joel Odhner, chef to Dr. Oz will be present as well for a food demo.

With Purpose,

Philip McCluskey

Philip’s lost over 170 lbs on the raw food diet, BTW! (

Kevin Gianni

Kevin Gianni is a health author, activist and blogger. He started seriously researching personal and preventative natural health therapies in 2002 when he was struck with the reality that cancer ran deep in his family and if he didn’t change the way he was living — he might go down that same path. Since then, he’s written and edited 6 books on the subject of natural health, diet and fitness. During this time, he’s constantly been humbled by what experts claim they know and what actually is true. This has led him to experiment with many diets and protocols — including vegan, raw food, fasting, medical treatments and more — to find out what is myth and what really works in the real world.

Kevin has also traveled around the world searching for the best protocols, foods, medicines and clinics around and bringing them to the readers of his blog — which is one of the most widely read natural health blogs in the world with hundreds of thousands of visitors a month from over 150 countries around the world.


Comments are closed for this post.

  1. Elaine says:


  2. Trisha says:

    Ok, Kevin…here’s one:
    Eat chick-peas not chick-en. One of our favorite non-raw but vegan soups is “Chick-pea noodle soup.” SO comforting on a chilly, cloudy day. And chickpeas are a good source of L-lysine (or so I understand…I’m not a nutritionist.)
    Anyway, here’s how it goes:
    Lightly sautee a BUNCH of chopped onion, celery, yellow bell pepper, garlic and button mushrooms in Organic extra virgin olive oil.
    Add water and these ingredients and bring to a boil…sea salt, freshly ground black pepper, dulse, turmeric, basil, oregano, rosemary, sage, poultry seasoning (doesn’t contain poultry), cayenne pepper and sesame tahini to lightly thicken. I know I’m not including amounts here so this requires an experienced cook. Add cooked chick-peas and organic brown rice pasta. Simmer until the noodles are perfect. Voila! It’s just as yummy and savory as chicken noodle soup. Creamy yellow and everything. If you’re having a tough time giving up traditional comfort foods, this recipe is for you!

  3. Elaine says:

    Kev,Love your energy ! I can’t wait to check in everyday !!!!I am from upstate NY so I was excited to hear that you heard crikets. Ann Marie is adorable and I am going to make a Mock Caesar salad tomorrow.I can’t wait to find out what you two say about reducing my bat wings.Have a safe journey to Argentina. Light ,love and laughter,Elaine

  4. Trisha says:

    OOps, forgot that chopped carrots go into this recipe, too. (Chick-pea noodle soup)

  5. edward says:

    Drink Hexagonal Water not Tap water.

  6. Bernadette says:

    Hi Kevin,

    I do have a question about another nutrient that I don’t seem to be getting enough of now that I have stopped eating animal products. I check out my vitamin/mineral status on every day to see if I am getting all of my nutrients in the right amounts and I always come up short in “phosphorus”. I have looked into the foods that provide phosphorus but nothing in the “plant” group is a very good source. Phosphorus is really significant in calcium absorption into bones and teeth and I especially need it since I have osteopenia. What do you suggest for increasing phosphorus levels in a vegan diet?

    Also, thank you so much for all you are doing. Your segments are great. Keep up the good work.

    Eat this, not that? Hmmm…
    How about.. eat organic, not commercially grown fruits and vegetables.

  7. Dhrumil says:

    Thanks for posting this Kevin, very much appreciate it! You’ll have to come out next time.

  8. Wendi Dee says:

    Kevin, you are awesome. I love you! That was a great episode. 🙂

    I, too, have low iron. I’ve been documenting my raw journey with blood tests, and my iron actually went even lower on raw (so far). I’m concerned about the oxalic acid in the spinach and chard if I consume it every day as you’ve recommended. Once in a while it doesn’t seem like it would be a bad idea, but once a day seems like it would be a lot of oxalic acid in my system. What do you think?

    As for this instead of this:

    Freshly chopped fruit salad instead of canned fruit salad. I don’t know how people can eat that tin-tasting stuff from the can. ICK!

    Lots of love to you,


    p.s. Maybe some of your readers would be interested in an upcoming 3-DAY RAW FOOD SPIRITUAL RETREAT at an ASHRAM in the beautiful mountains of Pennsylvania:

  9. Susana says:

    Stoked much?
    I LOVE IT!
    And, I’ll REALLY TRULY RAWsomely LOVE getting an Argentinian Chimichuri recipie when you get back!
    Here’s a thought before head out the door for that private screening & meet the director & lead actor of Baby, in Santa Monica…. WISH YOU WERE STILL HERE ~ You’d be coming with!!!!
    Whole grains, not processed…
    Graze in your garden, not from stale store inventories… inventories & “food” shouldn’t even be in the same sentence… UGH!
    Pureed beans… FARTS, not FATS, Baby!
    Berries not baked or popped “goods” that are really BAD…
    WATER NOT _______________U Name It!…
    RAW not thermoaltered carcenogenic crud…
    Deep breathing not stress
    E-mail not any bigger carbon imprint alternatives…
    Natural whole Fibers not synthetics & blends…
    REST not overexertion…
    Pureed frozen fruits & nuts, not FERMENTED SOY OR ANY DAIRY!!!
    Bipedal power in ANY form over Internal combustion of any form…
    HEALTH not illness…
    Up not down…
    OUTSIDE not inside (applies to boxes, too!)
    SHARE not hoard!…
    Honest not secret…
    And, for this moment, punctual, not late…
    I gotta go but could go on & on & on!

  10. Jacqueline Michaud says:

    Kevin I just have to tell you how much I like your opening and closing music…it is so envigorating…peps me up and puts me in a good mood everytime!

    I have a question: Since I appear to be allergic to beans what other protein foods should I eat and how much to make sure I am getting the required protein in a vegan diet?

    Thanks! Love your renegade show!


  11. marlene says:

    great tip on the iron deficiency! My sister has been needing more iron and I’ve given her some tips but this one sounds great! Thanks!

  12. Ted says:

    More humor the better Kevin! Keep it up. Love the show.

    I can only imagine how long it takes to create each show; putting together photos, music, etc. so I have much respect for what you’re doing.

    I liked how you incorporated a readers question today too. That was cool. Definitely do that more often!

  13. Laurel says:

    Eat sweet potatoes, not white potatoes

    Eat kale, don’t drink milk. (With milk you absorb 30% of the calcium – even with soy. If you eat bitter vegetables you absorb over 50%.)

    As for getting more iron in your diet Wendi, have you tried Spirilina or Chlorella? I take Chlorella with all my meals, according to my box it has 28% of your “Daily value.” They also have b12, which is great for a raw food diet! Maybe you could try some whole food supplements in your smoothies?

    Usually all non-meat sources of iron are prone to have low iron absorption/binding qualities. Normally you absorb 3% of your iron from plant sources, but with vitamin C it can reach 20% (meat iron absorption is usually 23%). I wouldn’t think spinach would be as much as problem as legumes, grains, and teas (phytates and tannins). That’s really strange, sorry you have to go through that. Good luck!

    Thanks for another great video Kevin!


  14. Kevin,

    Carrie says

    Eat this:
    Green Beans

    Not That:
    French Fries

    This was such a funny video dude!

    Well done!


  15. Christine says:

    How about:

    Eat this: cacao nibs OR a chocolate bar made with cacao powder, agave & cacao butter (all raw)

    Not That: a Hershey Bar

    Don’t stop what you’re doing. I LOVE these quick daily video shows. We are learning so much. Thank you.

  16. Tracy says:

    Great episode! As a mother of 7, I have had iron issues after some the the births of our children. I always was able to get it up with greens (juicing, smoothies, salads, etc.) With my last birth (which was a c-section) I did take iron supplements as well, but once I started “greening” up I could stop taking them which was great because they really stop me up if you know what I mean!!

    Eat: almond butter
    Not: peanut butter

    Eat: Things sweetened with dates, agave, stevia, etc.
    Not: Sucunat or raw sugar

    Eat: Raw
    Not: Cooked!

  17. Anita - Kansas says:

    I wish I was going to Argentina. You show is great! I look forward to it everyday. Your excitement is contagious. I watch it at work and I have to turn my volume down so I don’t distract my co-workers.

    My eat this not that is:
    Eat an apple instead of a candy bar.
    It will satisfy your sweet craving plus it will give you some energy instead of zapping it away.

  18. Lauren says:

    Eat this:
    fermented nut cheese

    Not that:
    regular dairy cheese

    (because cheese was my downfall back in the day.) Especially good with sun-dried tomatoes over top sesame and flax crackers.

    I don’t have reverse biceps (and I’m a woman), but I’m still looking forward to your Friday fitness show : )

  19. Laurel Earnshaw says:

    Kevin, love your videos and posts! They’re wonderful! Loved the humor in this blog. Hysterical. It was great to see Annmarie in yesterday’s video as well!

    Here’s my suggestion for this post…

    From the old days…instead of McDonalds shake (pure chemical cocktail), have a smoothie made with fruit (I usually include banana and raspberries), greens (usually spinach or romaine lettuce), superfoods (spirulina, maca, cacao, etc.), and a water base. I start my day with this smoothie now and can’t imagine doing it any other way. When people ask about the unusual looking concoction, I tell them it’s my “shamrock shake” for good luck and health.

  20. Mary says:

    I am a very unhealthy older lady, but I had to add to your question on anemia. I was so anemic that my doctor was having me tested for loss of blood from the colon and the upper GI tract. I then listened to your raw food summit and heard David Wolfe talk about the importance of sea salt on an empty stomach in the morning, so I added that to my diet regime. Not much else was changed,but I was shocked to learn at my next blood test that I was not anemic–Wow! Lots of questions and not many answers, but could the sea salt have caused the disappearance of my anemia. It was totally painless and it just might help someone else.

  21. Nisha says:


  22. Shelley says:

    I was diagnosed with Pernicious Anemia and have to take B12 shots weekly for a couples of years…. yep, a vegetarian ro 25 years who didn’t take B12 suppliments. The diagnosis was a few years back when i also had leaky gut, etc. I have improved my diet considerably, now about 70% raw for 10 months do you know of any way to “click on” the intrinsic factor so i can naturally absorb B12 through my digestive system? How can i tell if it has “clicked on” again?

  23. Tina says:

    How about this for a morning energy tip…

    DRINK hot water with organic fresh-squeezed lemon juice
    NOT Coffee

    it really works!!

  24. Carla says:

    Drink hemp milk (high in omegas) NOT soy milk (difficult for the body to digest).

  25. ida margrethe says:

    love ur enthusiasm, kevin!
    first blog ive seen of u, even though i have been a subscriber from the start..

    drink tea not coffee.
    thats mine, and its only cause im a teaholic.
    meybe i should specify;
    drink herbal tea, not coffee.


  26. Donna Walter says:

    Conference attendees meeting up in New Hampshire from around the country. Friend gave me some of homemade Kombucha from back of her jeep. We went to dinner after and I ordered some red wine. The Kombucha was better tasting!!!

  27. Carolyn says:

    ok…here’s one:
    fruits and vegetables (for methanogen gut bacteria)
    not lactobacilli probiotics (which digest dairy products only)

    love your show


  28. That was so cute! Can you help me with asthma? Could there be a vitamin lacking there?

  29. Margot says:

    Drink smoothies not soda pop.
    Snack on dates and raisins not candy.

    As far as upping iron levels with greens are concerned: Victoria Boutenko advises to rotate the kind of greens you eat daily.
    Let’s say spinach one day(make that baby spinach. It has a lot less oxalic acid, if at all, next day endive, third day romaine salad, etc. Usually I stick to a 7-day rotation. The greener the leaves are the better, but rotation is very important.

  30. JM says:

    I have a question – Lately I’ve been hearing some negative info against greens. The schtick is “greens like spinach, kale and chard contain oxalates and oxalates inhibit calcium absorption” therefore people are getting all crazy against raw food and green juicing thinking that they are going to get osteoporosis. So I’d love it if you would do an episode addressing that, and I’d like to post it on my Facebook page – so give me a holler if you do it!

    Jill Morgyn
    acupuncture, TCM and qigong student, and raw food chef for Navitas Naturals

  31. sophia says:

    I am hoping you can help us. I just recently found your site and I love it, we are working on becoming healthier. My spouse has many allergies that causes her sinuses to close up. The food that she has been tested for and are allergic to is: oranges, wheat, oats, hazelnut, peanuts, and cows milk. I know that it could be worse, but she is going nuts not being able to have certain things that she loves, and there are times when she still has flare ups, we are thinking there maybe something else that she is allergic to that she has not been tested for and can not be tested for due to the fact that her doc said he does not have any other test besides the 120 that he has already done. She is allergic to many other items, but they are giving her allergy shots into her body that are suppose to help her body become immune to those items. I don’t think that is the best way to go but she is at her wits end to be able to breath and sleep. Is there anything that could help her sinuses such as an herb, oil, or anything else that can help, beside the fact of having to avoid anything that could have these items in the food. We have been gluten free for about 3 months now and she is still having problems.
    Thank you so much!
    Keep up the great work!
    You guys are amazing!

  32. Patti says:

    NAET for ALLERGIES. Look for a practitioner in your area.

  33. Carla says:


    This is a good thing to do to change the world into veganism. I don’t know if you are still on now. But you should continue dong this to reach as many people as possible. Because eating raw food is a shortcut to become vegans by bypassing cooked food. If people have to change from eating meat to eating vegetarian food (cooked), they’ll be stuck in their memories of the old taste of food trying to compare the difference and perhaps mentally refusing to accept cooked vegetarian food (amazinely meat-eaters are “afrad” of trying veggie meade of soy beans but not afraid of eating animal’s flesh when there were lives killed). But, if they shift from cooked meat to raw food directly, they lose the need to compare because there is no comparison. Raw food tastes totally different from cooked meat that will allow meat-eaters to completely drop that need to compare, instead simply focusing on the health benefits and the fresh taste and aroma of raw food. That definitely can help them to drop meat eating habits easily once they experience the good feelings of eating raw.

    I have told people years ago that this is a “shortcut” to help meat eaters to become vegans/vegetarians faster. But I’m not sure if they all got it. I’m so glad to see that you’re doing this. It’s wonderful.

    But I suggest that you tune down a little by being a little more respectful toward the audience by not pointing your finger at the screen. Because that gesture could be offensive in some culture that if you want to go global, by being a little more culturaly sensitive may win more audience feeling that you are talking about something very important to them, but not acting a kind of weird that people may not want to know more about it. As for us, if we could get the essence of what you say, we could appreciate it. But if others are not comfortable with your ways, they may miss the points and think you are one of those strange people. After all, being raw is already different from the ordinary. So I would think if you were more focused on the information and essence without pointing at the screen, that might be helpful by not making the audience defensive, or don’t want to be pointed at. That’s just my feelings however. Perhaps it’s all right with others. But by not doing it, you might just win over more audience, I guess.

    Thanks for doing this great work for this planet. We need more people like you to continue doing it to help the existing and future vegans/vegetarians to stay on the plant-based diet to be the truly noble human beings – the highest species on this planet, a killing-free planet.

    Comments are closed for this post.