"Make just three changes and you'll cut your risk for heart disease, diabetes, and cancer.
This could be the "Hail Mary" of medicine."
-Dr. Oz, April 27, 2011-
"I can say this wholeheartedly. When this movie comes out in May 2011, make sure you see it.
My whole view of what constitutes a healthy diet turned upside-down three years ago when Dr. T. Colin Campbell presented a lecture on "Can Medical Practice Tolerate Nutritional Intervention?" at the major medical center where I work. Click here to read "T. Colin Campbell Pays a Visit: Does This Mean I Have to Become a Vegan?"
Four months later I just happened upon an NPR-affiliate's interview with Dr. Caldwell Esselstyn about the prevention and reversal of heart disease. Click here to read: "Yes, You Can Prevent and Reverse Heart Disease, But Are You Up for the Challenge? Let Dr. Caldwell Esselstyn Convince You"
Their evidence speaks for itself. A whole-foods plant-based diet can prevent, and often undo all the damage that our "too-rich diets of affluence" have caused: obesity, heart disease, type-2 diabetes, many cancers, hypertension, strokes, and osteoporosis."
-Healthy Librarian's post, "The Research-Based Documentary That Will Change the Way You Eat. "Forks Over Knives" The Story of Dr. T. Colin Campbell's China Study & Dr. Caldwell Esselstyn's Heart Disease Reversal Study. Getting Your Health Back on a Plant-Based Whole Foods Diet"-
If you received this via email, click here to get to the web version with all the links, photos, & more.
Making the trip to Oz. Many of the stars of the upcoming documentary, Forks Over Knives (check here for showtimes), appeared on Dr. Oz's morning show this past Wednesday, April 27, 2011. Dr. Caldwell Esselstyn, Jr., Dr. T. Colin Campbell, Dr. Neal Barnard, Rip Esselstyn, along with the movie's writer & director, Lee Fulkerson.
But, gee, who's around at 10:00 Wednesday morning to watch TV? And not everyone has a DVR or a TIVO.
Lucky for me that my friend Marlene, a fledgling plant-strong medical librarian, came to my rescue. She TIVO'd it for me & lent me her copy. Thank you!
Marlene loved the show--and I trust her opinion--so I couldn't wait to watch it for myself this morning.
Look, nothing in the show will be news to any of you, but personally, I never tire of the reinforcement--and it was fun to see Dr. Oz's surprise when he learned that fish and olive oil weren't the super health foods he thought they were!
So, here you go. My notes on the show.
Now, don't expect to find a summary of Forks Over Knives in this post. Been there--done that. To get that, check out these posts:
- The Research-Based Documentary That Will Change the Way You Eat. "Forks Over Knives" The Story of Dr. T. Colin Campbell's China Study & Dr. Caldwell Esselstyn's Heart Disease Reversal Study. Getting Your Health Back on a Plant-Based Whole Foods Diet--May 14, 2010
- The Pre-Release Screening of the Documentary "Forks Over Knives" Just Played in My Hometown - A Little Like a Rock Concert/Academy Award "Red Carpet" Event for Plant-Based & Plant-Strong Fans--January 29, 2011
When the Forks Over Knives Director Starts to Eat Plant-Based - Results Happen!
Lee Fulkerson, FOK's Writer and Director, with Dr. T. Colin Campbell
Trying this diet for himself was a stroke of genius by Fulkerson. It really clinches the deal. Making it even more believable.
Lee's Numbers before eating plant-based:
- Weight: 231 lbs.
- Blood pressure: 142/82
- LDL: 157
- CRP: 6 This one really scared him.
CRP Test Results:
- Less than 1.0 mg/L = Low Risk for CVD
- 1.0 – 2.9 mg/L = Intermediate Risk for CVD
- Greater than 3.0 mg/L High Risk for CVD
Lee's Numbers after just twelve weeks eating plant-based:
- Weight: 211
- Blood pressure: 112/70
- LDL: 80
- CRP: 2.8
Lee was shocked to see how quickly & easily these changes happened--and without any medications.
So was Dr. Oz.
Dr. T. Colin Campbell's Plant-Based Light Bulb Moment
Just so you know, Dr. Oz is an advocate & early fan of Dr. Campbell's "China Study". If you haven't read it--check it out!
Dr. T. Colin Campbell explained how he had his "light-bulb" moment when he finally realized that animal protein promotes cancer cell growth. He had replicated both an Italian & Indian study in his own lab--but with a twist.
Campbell knew from previous research that when animals were fed casein, a milk protein, at levels above 20% of the calories in their diet--cancer cells were turned on--and when they were fed animal protein at levels below 5% of their total calories, the cancer cells were turned off.
Campbell constructed a study that fed the same animals, first a diet of 20% milk protein, and then switched it to 5%--and kept it up--switching them back & forth. His light-bulb moment: "You could literally turn liver cancer cells on and off--like a switch--just by manipulating the level of animal protein in their diets. But plant protein, even in excess of 20% of calories, did not turn on cancer cells nor affect their growth." For a bibliography of Campbell's research, click here.
Oz to Esselstyn: How Challenging Is It to Eat Plant-Based?
When there's something that you can do for yourself that will save your life & give you back your health--it's not challenging--it's common-sense.
Dr. Esselstyn told Oz about his recent follow-up of 220 patients he has seen over the past nine years--since completing his ground-breaking 20 year heart disease reversal study.
Esselstyn says the compliance rate has been a high 92%--because these patients saw the results they got with a plant-based diet--over the alternatives. They were able to avoid surgery, stents, and drugs in favor of the no-side effects of a plant-based diet.
"When they understood that they were the locus of control to absolutely annihilate heart disease they continued to stick with it."
Dr. Neal Barnard: The Three Food Groups You Must Avoid to Prevent Cancer & Heart Disease
Dr. Neal Barnard, an adjunct professor at George Washington University, has a list of publications on the the benefits of eating plant-based that's a mile long. But, don't jump to any conclusions about him--even though this brilliant doc has been eating this way for 25 years--he grew up on a cattle ranch where he lived on steaks & burgers.
The Three Food Groups You Need to Avoid
Click here for the Oz show details
- Anything that swims, slides, slithers, or has a face. Chicken, meat, fish, and eggs.
- Dairy--cheese & milk: It's the biggest contributor of saturated fat to our diets--especially cheese. It's bigger than meat!
- Processed foods--anything filled with sugar, salt & fat. This includes oils of all kinds--even olive oil.
Why ditch the fish, Dr. Oz wonders? He loves fish. Isn't it supposed to be so healthy, with all those beneficial omega-3s?
Barnard's response: Guess what? Most of the fat in fish isn't omega-3's--it's a mixture of different kinds of fats, including saturated fat--all of which are completely unnecessary & just end up putting fat on your thighs! Not to mention that is also contains cholesterol.
And it doesn't have any of the nutrients or healing properties found in plant-based foods, like fiber & vitamin C.
Any what about protein? Where are you going to get your protein if you ditch meat & dairy?
Barnard's response: That's easy. First, whole grains are a terrific source of protein. Think quinoa, amaranth, millet, and all the rest. Then there are nuts, like walnuts, pistachios, and almonds. (Yes, Barnard is OK with small amounts of these caloric goodies--but for Esselstyn's heart disease patients, this is still a no-no)
Protein powerhouses for Barnard? Beans, baby! Black, kidney, and all the rest have protein and soluble fiber--which lowers cholesterol. Big bonus: They're also CHEAP!
Don't forget about the B-12, Oz reminds the audience--when you go plant-based! But B-12 is an easy nutrient to replace via perfectly safe supplements. Read more here.
What about calcium if you ditch the dairy?
Barnard's response: Calcium is plentiful in many vegetables--and the calcium found in vegetables is more absorbable than the calcium in milk. "Doesn't Want to Brag Broccoli" is 30% protein--with lots of absorbable calcium. Collards & Brussels sprouts are also wonderful calcium sources. And fruits are a great source of potassium and calcium.
Where are you going to get your Vitamin D, if you ditch the milk?
Barnard: The real-source of vitamin D is sunlight on the skin. And guess what? The vitamin D that's found in milk was added to it in the factory--it's not natural vitamin D. And besides, it's almost always added to the non-dairy milks, too--like soy, rice, oat, and almond.
If we ditch the processed foods, what are we going to replace them with? We've got to eat something!
Barnard: This is not a no-carb diet, but we replace the processed foods with healthy whole grain carbs. It's an easy switch. You just switch to whole grain pastas & breads. If you want some crunch--try the seed group! Then there's the original fast food: fruit.
What's wrong with oil? You're saying it's a processed food & that even olive oil is bad for us? Isn't olive oil a health food?
Barnard: Oil is a refined food. Think about it. Where do you get olive oil? There's no faucet on the tree! You have to take 10,000 olives & throw away all the fiber & pulp to get the concentrated oil we pour all over our salads & pasta. And then people wonder why they're gaining weight! 140 calories of pure fat in every tablespoon of the stuff. No doubt about it, vegetable oil is a processed food. For more on olive oil, click here.
"The heat from the pressing produces oxidized molecular groups, many not found in nature. Further processing includes degumming, refining, bleaching, deodorizing, additives, and winterization in order to produce the clear oil with a prolonged shelf life that we find in the grocery stores. It is devoid of the polyphenolic compounds that provide color, flavor, and antioxidant protection. The modern omega-6 to omega-3 ratio is about 16:1 [mostly because of our high intake of processed oils]." Simopoulos, A.P. 1999. Am J Clin Nutr 70(3 Suppl):560S-569s, "Essential fatty acids in health and chronic disease."
The Fullness Factor: Dr. Oz's favorite picture. Why oil doesn't fill us up & why plant-based foods do. You stomach's fullness receptors aren't activated until it's filled up!
Help? What Am I Going to Put on My Salad If I Ditch the Oil?
Barnard's Option 1: Just use a real good balsamic vinegar or squeeze a lemon on top of your salad (my recommendadtion: try Olive Tap's Balsamics)
Barnard's Option 2: Mix thyme, lemon juice, and garlic. Bingo! A no-oil salad dressing.
Barnard's Option 3: Roasted red pepper vinaigrette
Healthy Librarian's suggestions: there are ample delicious no-oil salad dressing recipes in Appetite for Reduction, the Engine 2 Diet, Prevent & Reverse Heart Disease, & Dr. Neal Barnard's cookbooks. Click here for some of my favorites--Jane Esselstyn's 3-2-1 is the favorite of everyone that I know.
My new "off-the-shelf" brand? Cindy's Kitchen All Natural Mango, Coconut, & Pepper Sweet & Spicy Salad Dressing! Amazing & no-fat. 1 tablespoon is 20 calories. It's been taste-tasted by dinner guests, & at my library. Availble at Whole Foods in the refrigerated section.
What About Breakfast, Lunch & Dinner?
Barnard's breakfast: Steel cut or rolled oats cooked with apricots & sprinkled with cinnamon
Barnard's lunch: Spinach salad topped with fresh vegetables & tofu--dressed with roasted red pepper vinaigrette
Barnard's dinner: Whole grain fettucine--grilled asparagus & zucchini--topped with a no-oil tomato sauce.
OK--I don't want to toot my own horn, but I just have to speak up here! Barnard could have done a lot better than these recipes if he wants to promote plant-based eating. If you're new to this blog, check out the recipes I've posted over the years. I'm picky about my food--and trust me--every meal I eat is delicious. I don't want to settle for ordinary.
Rip Esselstyn's Five Things You Must Keep in Your Kitchen to Cut Your Risk of Cancer
It's nutritional value is so great you can't afford to pass this one by! It replaces cheese--with all of the good and none of the bad. It's high in protein, high in fiber (4 grams in 2 tablespoons), and loaded with B vitamins. It's got a wonderful cheesy nutty taste that's perfect when mixed into rice, mashed potatoes--or sprinkled on pizza & popcorn. Make it your go-to Parmesan cheese subsititute--especially when you mix it in your food processor with ground walnuts or cashews
I'm kind of new to the nutritional yeast game, but I'm definitely hooked on the stuff. Ann Esselstyn first introduced me to it when she recommended adding it to Yukon Gold potatoes for marvelous "buttery" mashed potatoes without the butter. These days I'm sprinkling it into my Cheezy Oatmeal and my Smoky Split Pea Soup--and on top of my air-popped popcorn,
Bag of Freeze-Dried Strawberries
This is hot-off-the-press stuff! Researchers at Ohio State University say the freeze-dried strawberries have 10 times the amount of anti-oxidants as the normal kind--and their collaborative study with China showed that eating 2 ounces of them daily for six months reduced esophageal cancer. Read more here. Here's a brand I've tried--available at health food stores or by mail-order. Pricey.
This is really a vegetable--not a fruit. A Sheffield England study found that when it's baked for 20 minutes it's polyphenols are dramatically increased--making it protective against cancer. Read more here
This is a salad green all of us walk right by in the grocery store--completely ignoring. At least I do. It's been shown to reduce the risk of ovarian cancer, thanks to its particular combination of phytochemicals, fiber, and vitamins. It has all of the good--none of the bad. I wasn't able to find a reference to this particular research, but I previously posted about the nutritive anti-cancer properties of greens in the chicory family--which includes escarole. Click here to read more: "Straight from the Experts at Ohio State University, Johns Hopkins University, & Canyon Ranch: Three "New-to-Me" Super Foods: Black Raspberries, Broccoli Sprouts, & Chicory-Family Leafy Greens"
According to Canyon Ranch's Christine Sardo, in 1 cup of cooked greens in the chicory family you'll get over 600% of your daily vitamin K, over 150% of your daily vitamin A, and 65% of your daily vitamin C--plus a host of anti-oxidants that are essential for cancer prevention. Plus their high folate content protects against colorectal polyps and colorectal cancer.
Banana Ice Cream
Dr. Oz & Rochelle, taste-tester from the audience, were pretty skeptical about this one--but after one taste, they understood! Bananas have been shown to reduce kidney cancer--plus they're high in fiber, potassium, and magnesium. You'll find it all here in: Int J Cancer. 2005 Jan 20;113(3):451-5. Rashidkhani B, Lindblad P, Wolk A. "Fruits, vegetables and risk of renal cell carcinoma: a prospective study of Swedish women."
Here's Rip's recipe for banana ice cream, that he sprinkles with a little nutmeg. This is one of my all-time favorite post-dinner desserts--but I add 1 TBS of cocoa to my frozen bananas--and then mix it up in a Vita-Mix with a couple splashes of soy milk, and make it Mexican-style with a little cinnamon & a pinch of cayenne! Sometimes topping it with a couple of chopped walnuts! Fabulous.
Here's my recipe:
1 large cut-up frozen banana, 1 TBS non-Dutched cocoa, a couple of splashes of oat, almond, soy, hazelnut milk. Whir it up in a VitaMix or a blender. It's a good idea to keep a stash of cut up frozen ripe bananas in the freezer for spur-of-the-moment "milkshakes" or soft-serves. Peel & pre-slice bananas & freeze them in individual baggies for easy use.
Add about 1/2+ cup of milk for an instant chocolate shake. Other add-ins: espresso powder, cinnamon, a pinch of cayenne. Be creative.
To read more about Rip's 5 cancer fighters, click here.
Dr. Oz's Bottom Line:
This isn't a diet--even though you will lose weight. It's a lifestyle change that will change your health, putting the control in your own hands. It's just a different way of thinking about how we eat.
Anyone See the Show? What Did You Think?