Dr. Oz Calls It "The Hail Mary of Medicine" - Forks Over Knives Pays a Visit to Oz - The Three Food Groups to Cut Out to Prevent Heart Disease, Diabetes & Cancer - plus The Kitchen Cancer Fighting Arsenal

Real Life Adventures-Gary Wise & Lance Aldrich 4/19/11

 

"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:

1. 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
   
2. 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

1. Anything that swims, slides, slithers, or has a face.  Chicken, meat, fish, and eggs.
2. Dairy--cheese & milk: It's the biggest contributor of saturated fat to our diets--especially cheese.  It's bigger than meat!
3. 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!

Source: Dr. Joel Fuhrman, Eat for Health. Book One, 2008.  pg. 68.

 

 

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

 

Nutritional Yeast

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.

Rhubarb

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

Escarole

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?

 

 

 

 

 

 

 

Comments

[Lou]

I am a long time fan of your blog and refer people to it regularly. A pesco-ovo-vegetarian (non-smoker, exerciser, etc.), I've cut out all added fats and reduced the amount of nuts I eat. I have never had a weight problem and no ailments bút irritable bowel syndrome - which isn't always the consequence of bad habits. Largely in remission (for 20+ years), I still can't tolerate gluten, soy or nutritional yeast. Food intolerances are quite common (soy and gluten in particular) yet you nor the several doctors ever seem to address this issue, while it makes a very restricted vegan diet (which this is, without nuts and oils and - in my case - without gluten, soy and yeast) far more complicated than the easy peasy you all make it out to be.

[Cathy Marlow]

I saw it and can't wait to see the movie. I'm telling everyone about it! People always tell me they know what they need to be doing, but just aren't doing it. I was that way too, but figured I'd do something if I actually got sick. But, when I read what actually happens in your body and that you could have something horrible happen and not die from it and live w/a much lower quality of life, I knew it was time to change plus I want to lower my illness rate and up my energy. Especially w/a history of cancer in my family, the information is so powerful. I'm amazed this is getting mainstream attention and hope others can open their minds to it and see what I did or have their own life changing understandings. Powerful stuff! Your site has helped me a lot and even my mom who is not veg loves your site and gets closer little by little.

[www.google.com/accounts/o8/id?id=AItOawlk2kx32Hf5W3UpjR1WD584py7AodTSGRs]

I wish they would have given them the entire hour but at least he let them say what they wanted! It's a start. We are going to see the movie on May 13th here in Phoenix!

[Healthy Librarian]

Lou,

I definitely understand your difficulties with following a plant-based diet with gluten and soy intolerances--and I don't mean to minimize them.

It does make it more difficult. I'm a FIRM BELIEVER in doing what you can, and not worrying about it. The Esselstyn's rarely eat soy--and mostly just for a dessert--and seitan is not a common ingredient in their recipes. Bionaturae has AMAZING gluten-free pastas.

Also, one of my readers follows a gluten-free, oil-free diet--and I'm pretty sure she doesn't eat soy--or rarely. I'll ask her how the heck she does is! I want to know!

1. Take a look at Ornish's book, "Spectrum" and just figure out what works best for you. He'd say, load up on vegetables, fruit, & beans. For Ornish, egg whites, non-dairy milks, or fat-free dairy (although I disagree with this one!), and wild salmon are all good sources of protein. Cutting out added oils will make a huge positive step. W/O heart disease, walnuts are fine.

2. Just got a new book: "The Complete Guide to Vegan Food Substitutions" with loads of suggestions for substitutions for gluten & soy. Unfortunately, when it comes to using them as a "protein" in a meal she subs seitan for tofu---tofu for seitan--neither of which works for you!

3. For people who don't have active heart disease-they came to this way of eating slowly, step by step, getting used to what works best for them.

4. Up until a few months ago, I never used nutritional yeast, & I rarely used soy in my cooking. And, from there, it's not too hard to cut out wheat, rye, & barley. But, beans are a must. Look, we do the best we can--and everything is a step in the right direction.

5. If you've kept IBS in remission for 20+ years you're doing something very right!

[Healthy Librarian]

Cathy,

I'm pretty much like you--I was convinced to make the switch when I learned what was going on on the inside--even when we're symptom-free. And when I saw Dr. Steven Nissen's research with IVUS--intravascular ultrasound--how arteries can actually be open while the atherosclerotic plaque forms from the inside out--you realize how insidious our diets are.

When plaque forms in this way--you can pass stress & angiographic tests--remain asymptomatic--but still have inflamed blood vessels that can throw clots that can cause heart attacks or slow insidious mini-strokes.

Google ???: I was surprised that the FOK gang was only on for 1 hour, too. So much they had to say. Enjoy the movie--and let us know what you think.

[Ken Leebow]

Debby,

While no fan of Dr. Oz, I did tape the show.

Observations:

1. Laughed when you mentioned Dr. B. could have done a better job displaying appetizing meals. I was thinking the same thing when I watched it. And, yes, yours look amazing. Next time they're on, maybe they should place a call to you. I'll be on the lookout for you on Oprah.

2. While I didn't take notes, Rip seemed to be making many claims (from studies) about cancer-reducing/fighting foods. I was not going to spend time researching his claims, however, they seemed to be "over-the-top". So, I didn't find it to be totally credible.

I am no fan of "the study of the day". Typically, these studies are not reported properly by the media. For detail analysis of this, I recommend subscribing to Gary Schwizter's blog: http://www.healthnewsreview.org - a valuable resource.

3. While I am not a vegan or a vegetarian, I am a fan of Drs. Esselstyn, Campbell, and Barnhard. I have viewed hour-long presentations by all of them.

Take-away quote from Barnhard: "Fiber is your friend." On a PBS special he said ... For every additional 14 grams of fiber you consume, you will reduce calorie intake by 10%. He recommends 40-grams of fiber per day. The average American consumes about 15. Just that one tip from Dr. B could end the obesity epidemic in this country.

Take away quote from Esselstyn: Genes load the gun, but lifestyle pulls the trigger.

4. I think there's too much differing information floating around. This, unfortunately, makes it very confusing to the average consumer. For example, wild salmon is good for us (heart-healthy - get those Omega-3s), but Dr. B says no! Most people advise eating raw almonds, but Dr. E says no! Those are just two examples of hundreds.

So, with point 4 in mind ...

I have found to lead a healthy lifestyle and to stay out of the "Circle of Disease" if we avoid this ... Fast Food, Junk Food, Candy, Soda, Highly Processed Food and add this ... Exercise we are well on our way to healthy living.

I believe we are a disease-prone society because we are on The Main Street Diet ... details here: www.TheMainStreetDiet.com

Finally, since people ask me all the time: "What do you eat?" I have decided to document that for 14-days. I have done that at: www.HeresWhatIEat.com

I encourage all health-advocates to do the same because most have been able to stay out of the Circle of Disease. It would be beneficial to observe ... what they eat. There's a rich-array of things healthy people eat and a wide variety of foods.

So with that, I wish you good health.

Ken Leebow
http://www.HeresWhatIEat.com

P.S. Thanks for all your great information and detailed analysis. It's most helpful.

[Healthy Librarian]

Ken,

A right on analysis of the show, the studies, and the differences in diets!

I'm with you--Rip's "study of the day" presentation was more of Oz Show-type-hype---but, bottom line, eating a huge array of phytochemicals from plants is synergistically beneficial---zeroing in on one--I don't think so.

My takeway from Rip:

1. Nutritional yeast is a worthwhile product--I know from personal experience with it.
2. Greens, like escarole, are win-win-win foods--eat a lot--eat a variety
3. Banana ice cream is a healthy sugar-free- substitute to satisfy the evening snack monster. I know from personal experience.
4. I'm not running out to buy freeze-dried strawberries or rhubarb---they're just examples of the hidden power of fruits & veggies

Re Barnard--yep, Fiber Rules. Without even thinking about it, I clock in at over 60 grams of fiber a day. Keeps my full and my digestive system moving.

Re your diet: It's good for everyone to hear--there is a CONTINUUM of a healthy diets--it's not all of none. If you can't do everything--don't worry about it--get there step-by-step. Don't give up just because you can't be PLANT PERFECT!

Re nuts: Hope to write a post about this persnickety one sometime soon.

My take: walnuts rule because they are mostly omega-3s, & have poly-unsaturated fats--and research backs up its positive effect on arteries, blood pressure, & type 2 diabetes.

Most other nuts--like almonds--have mostly monounsaturated fats. On the face of biomarkers, they seem harmless, lowering LDL, raising HDLs. All nuts, except walnuts are sky-high in omega-6s, peanuts (really legumes) are the worst.

Dr. Larry Rudel of Wake Forest knows that they monounsaturated fats (in olive oil, especially) DO NOT protect us from atherosclerosis--and they can promote atherosclerosis. That's his conclusion after a lifetime of research.

I can live with mostly walnuts--and occasionally eat a little of the others. Just my opinion.

Thanks for the Schwitzer blog recommendation. I value your opinion--and will check it out!

[KK]

Thanks for the Cindy's salad dressing recommendation--I'm going to Whole Foods this morning and will look for some.

Have you ever tried mixing frozen berries with frozen bananas for your ice cream treat? REALLY good.

I've been working towards a more plant-based diet, but I have multiple food intolerances myself. Lactose, nut and soy intolerance, fructose malabsorption, though I can eat fruit that's evenly balanced with fructose/glucose. The information you posted about lysine was very valuable to me. I may have a deficiency because I was eating lots fo grains, but I can't eat a cup and a half of beans like Ginny Messina recommended due to my digestive issues. I tried eating a little chicken this past week, but by week's end I'm feeling a case of the "food flu" that I get when I eat to much of something that disagrees with me. Sounds terribly neurotic, I know. I'm thinking lysine supplements might be the answer.

I'd also like to recommend this seasoning combo to your readers: Penzey's Smoked Spanish paprika and a dash of chipotle, with or without soy sauce. It's great in grain and bean dishes!

[Healthy Librarian]

KK,

Read my reply to Lou--and re the grain--lysine absorption--read up on phytates (phytic acid)& how soaking grains helps. Also, have you seen the new sprouted rice & grains at Whole Foods? It's like the grains used in Ezekiel Breads--but you cook them yourself.

I think (not sure) that the soaked & sprouted grains make the nutrients in grains far more absorbable. Worth experimenting with.

[Mitzi]

The frozen banana smoothie/shake/"ice cream" was a revelation for me last summer. What a great way to use over-the-hill bananas without heating up the oven for breads or muffins! As a Sunday-afternoon-90-degrees-in-the-shade-and-the-AC's-out snack, it's a lifesaver.
As for the show-it's a TV show, with all the cut-short comments and hyperbole. He could have had ONE of those guests for an hour, or done a series.

[Betsy]

I'm not sure if you addressed this already. If not, could you comment on whether it would be okay (more acceptable) to make a salad dressing with actual olives? Kind of like the Isa Chandra Moskowitz dressing made with cashews that you featured (thanks for that! It was a big hit here.). Maybe a broader question is, how much processing is ok for food? I'm thinking you'll say that if the fiber is retained after processing, it should be ok to eat.

[KK]

Debby, thank you for taking the time to email me in addition to your reply here. I will definitely look into your suggestions.

[Lou]

Debby,

Thank you so much for your detailed response here and in your email! I should explain that I've been a vegan throughout my twenties and then strayed into occasionally dairy, but mostly ovo-pesco vegetarianism. I should also admit that throughout the last couple of years on this more social-life compatible diet, my IBS has been flaring a bit. By now I've cut out all dairy and gluten, which has improved matters, but not resolved them. Now that gluten are out (and pretty much any grain, except oats) my diet has become more complicated. It's of utmost importance to me that food is satisfying - I believe it's key for both healthy digestion and maintaining weight - but gourmet cooking is not my hobby. So I struggle with these changes. From my own experience I know that your palate does quite easily adapt *if you're motivated enough* and that this shift in taste is genuine (not merely an effect of suggestion and will power). I guess I've been resisting the inevitable, and my protest here though realistic - grains and soy are a problem for quite a few folks, and without these bulk foods this type of (vegan) diet becomes more difficult - was part of it. Since writing I've decided to cut out animal protein from home cooking again and get back on beans and lentils. Let's see what happens.

Oh, and I'd love to hear what your gluten-free soy-free oil free reader is eating!

Best regards,
Lou