Happy Healthy Long Life

Cholesterol: Fact or Fiction? What Effect Does Diet Have on Cholesterol? But the More Important Question is: "What Effect Does Diet Have on Your Cardiovascular Health?"

 

 

 

 

About a week ago I received an email from a reader in New York.

She asked a really good question.  But, I wanted an expert to answer it.

 

The Back Story

 

She had just received a copy of the January 2012  "Beating Edge", the newsletter of the Cleveland Clinic's Heart & Vascular Program. 

 

Here's what this New York reader wanted to know:

 

"I just received the Cleveland Clinics Heart and Vascular Newsletter this morning and its leading article was a short Q&A piece on cholesterol.

I know that Dr. Caldwell B. Esselstyn, Jr. has a long association with the Cleveland Clinic.

Below lies an excerpt from the newsletter:

"Have your cholesterol checked.  And, understand how cholesterol works, recommends Cleveland Clinic heart surgeon Marc Gillinov, MD, and cardiologist Steven Nissen, MD.

Can you tell fact from fiction?

1. Diet is the most important factor in determining your cholesterol level.

False. Eighty percent of the body’s cholesterol is made by the liver. That means, only 20 percent comes from your diet. That’s why it is so hard to lower cholesterol through diet alone. By banning nearly all cholesterol from your diet, you might be able to reduce your total cholesterol level by about 20 percent. Understanding this can often make the choice to take cholesterol-lowering drugs easier. If you need to reduce your cholesterol by 50 percent, you cannot accomplish this through diet alone. You’ll need a good diet and the right medication."

She went on to say:  I have no intention - or at least I don't think so - of veering from my Esselstyn fare but I am wondering what sense you make of the above... I feel like this flies in the face of claims made by others who have followed the Esselstyn diet and seen significant decreases in their LDL.

Her question:  Do you have any thoughts on the above? 

 

The Response from a Plant-Based Cardiologist

 

What would a cardiologist, who personally follows the Esselstyn diet, say about the answer given to the Diet & Cholesterol question in this newsletter?

I certainly wanted to know, so I asked a professional who has the knowledge & expertise to best answer this reader's question.  He prefers to remain anonymous.  I feel so privileged that he took the time to respond to this question.  Thank you!

 

Diet's Effect on Cholesterol - A Plant-Based Cardiologist's Point of View

 

"I don't find fault with anything said, except that I think it is fallacious to say that because 20% of your intake is dietary, you cannot reduce [your cholesterol] by more than 20% by changing your diet. 

This part is just plain wrong.   As you can see from the discussion that follows the article, there is more hype than fact.  Unfortunately, funding for nutritional research is miniscule.

The statement that 80% of your cholesterol is made by the body and only 20% comes from diet is based on the average (as measured in the population eating the Western diet) cholesterol production of 1 gm per day and the recommended dietary intake of cholesterol of 200-300 mg. 

For many Americans, the daily intake of cholesterol is much higher.  For those eating a plant-based diet, the intake is near zero.  So the 20% is not representive of a population, but rather an average of very different nutritional choices.  Several other logistical fallacies occur to me:

 

1)  Population studies on humans who eat a plant-based diet with very low dietary cholesterol intake show some of the lowest intrinsic cholesterol levels.  We have many studies on dietary modification showing that decreasing cholesterol intake can result in dramatic lowering of serum cholesterol level. So the implication that dietary modification is not effective beyond 20% is just wrong.  I personally cut my total cholesterol from 209 to 136 and my LDL from 144 to 72 with just nutritional changes.

 

2)  Relatively few (if any) studies of cholesterol regulation have been performed in vegans, so we don't have much information on the effect of this nutritional strategy on cholesterol synthesis. You can't extrapolate findings from studies of patients on a Western diet.  This is one of my biggest pet peeves.  The majority of the research we are doing is on a population that is (hopefully) irrelevant.  Drugs and devices may lead to much different results in a study of vegans with heart disease (if you could find enough to study!).

 

3)  The assertion that drug therapy of elevated cholesterol is more effective than nutritional changes focuses on a surrogate endpoint, that is, the cholesterol level, rather than clinically important endpoints like death, MI and stroke.  Dependence on surrogate endpoints is one of Dr. Steven Nissen's biggest criticisms of drug and device studies.  Statins have been shown to result in improvement in early MI and death rates, but they are not above suspicion for longer term adverse outcomes and there is a growing concern about the downside of life long administration.  Several drugs have been removed from the market because they lead to higher death rates despite their beneficial effect on surrogate endpoints.  We need to look at the the MI, death and stroke rates of nutritional changes, not whether they can decrease cholesterol by 20%.

  

That said, there is no question that statins have a role in the early treatment of unstable coronary disease, but it is likely not due to their cholesterol lowering effect, but rather on their anti-inflammatory and pro-endothelial effect.  There may be much less powerful effects long term on mortality and MI rates (as well as other longterm adverse effects).  There is much less data on that." 

 

I'm so grateful for the balanced response this cardiologist provided to the important question of how diet can affect cholesterol--or more importantly, its effect on heart disease.

I certainly hope we can call on him again to share his expertise in questions of heart disease and  its prevention--and the beneficial effects of a plant-based diet.

 

As always, I'd love to get your feedback on this excellent guest post!

If you have a personal success story to share--now is the time.

 

 

 

Final Note:  If you haven't yet paid a visit to my new Facebook page: Happy Healthy Long Life - The Healthy Librarian  you are missing out on a lot of "hot off the press" health & nutritional news.  In the past 7 days I've posted over 30 new items.  (Is that too much?)  You can always google:  happy healthy long life - the healthy librarian facebook to find me, too.

Just a sample of the topics posts:

• From Fred Hutchinson's Cancer Center:  the effect of low-glycemic carbs on inflammation levels and its potential effect on cancer
• The effect of statins on diabetes in post-menopausal women
• An hysterical Italian video on "Fresh Made Pork Sausage"
• Bruce W. Hollis, PhD's & Dr. John Cannell's response to the latest research on vitamin D levels & CRP
• The effect of exercise on the genetic risk of Alzheimer's
• The best slow-cooker
• Dr. Esselstyn's 14 minute recent TED talk in Cambridge, MA
• A video about the pros & cons of nuts from Dr. John McDougall
• And whole lot more

The Sunday New York Times "Fat Trap" & "Why Lost Pounds Come Back"- It Misses the Mark! Forget the Genetic, Hormone, & Metabolic Excuses - Just Give Esselstyn Plant-Perfect a Try!

 

"Diseases of Affluence," by Dr. Kevin Patterson.  November 15, 2010, Maisonneuve Magazine

 

"We only have one chronic disease - and it's got multiple manifestations. 

Obesity, diabetes, heart disease, high blood pressure, osteoporosis, strokes, vascular dementia, and rheumatoid arthritis.   They're nothing more than food-borne illnesses."

 

-paraphrased from Dr. Caldwell B. Esselstyn, Jr.,in his recent talk in Medina, Ohio-

 

"[Dr. Rena Wing]...agrees that physiological changes probably do occur that make permanent weight loss difficult, but she says the larger problem is environmental, and that people struggle to keep weight off because they are surrounded by food, inundated with food messages and constantly presented with opportunities to eat.

'We live in an environment with food cues all the the time.  We've taught ourselves over the years that one of the ways to reward yourself is with food.  It's hard to change the environment and the behavior,' Wing says."

-Dr. Rena Wing, professor of psychiatry & human behavior at Brown University's Alpert Medical School, quoted in the NYT's "Fat Trap"-

 

 

If you received this story via email, click here to get to the web version with all the links & the video.

The lead story in the 2012 New Year's issue of the New York Times is called, "The Fat Trap."

Its partner story, the Well Blog post, "Why Lost Pounds Come Back,"  has garnered over 700 comments so far.

"The Fat Trap" is about how difficult it is to lose weight--and to keep it off.   It's meant to present the research on weight-loss--and to explain why genetics, hormones, a down-shifting metabolism, low-calorie diets, our innate physiology, and a whole host of other reasons make it nearly impossible to lose weight.

I believe Parker-Pope meant to help us understand why so many of us are overweight--and why it's such a battle to lose that weight.  But, I think she did a tremendous disservice to her readers. 

Ask anyone who is following Dr. Esselstyn's version of a "Plant-Perfect No-Added-Oil Diet".   It's just not as hard as Parker-Pope would have us believe.  We're eating a lot of delicious food--and we're preventing a whole host of chronic diseases at the same time.  The weight-loss is a sweet side benefit of a healthy plant-based diet.

Millions of readers may cheer this article, and say, "See, that's why I can't lose weight!   Why should I even bother?"

Tara Parker-Pope is a popular well-respected New York Times health columnist.  She's followed by millions of readers, daily.   When I read the online "ahead-of-print" publication of her upcoming Sunday Magazine article, "Fat Trap,"  on Wednesday night I was furious.  Really!

I was so disappointed in her conclusions--and the research she chose to cite.   Not all studies are applicable & translate to all diets.  And I was disappointed with her examples of  "diet success stories."  She could have done much better!

Full Disclosure:  Tara has struggled with her own weight loss.  I had no idea.  Although she wasn't overweight as a child, or until she went to college, "[D]uring the 23 years since graduating from college, I've lost 10 or 20 pounds at a time, maintained it for a little while and then gained it all back and more, to the point where I am now easily 60 pounds overweight,"  Parker-Pope explains.

 

Amy & The Healthy Librarian Decide to Offer Diet Advice to Tara Parker-Pope

 

Bottom Line:  Don't give up!  Why don't you just try a plant-based, whole foods, no-added-oil, high-nutrient diet for 4 weeks?  No nuts, no sugar, no chocolate.  You won't regret it!  You only have weight to lose--and health to gain.  Talk to Dr. Esselstyn!

As for the vegan recipes you often post as "healthy foods" on the New York Times--they will get you nowhere fast.  You have to ditch the oil, the sugar, the fake cheese, the chocolate (cocoa is fine), the nuts (except walnuts), & yes, even olive oil.  No more calories to count. No foods to measure.  Just eat whenever & whatever you want of the above-foods.

 

Who is Amy?  And Why Are We Giving Advice to Tara Parker-Pope?  Here's My Back Story:  

So, on Wednesday night, after I skimmed through "The Fat Trap,"  I took a look at the comments people were writing about the article.  

Was anyone else as frustrated with Tara's conclusions as I was?   By Wednesday evening, there were already hundreds of comments--so, I only had a chance to read the 5 most recent comments that were posted.

 

Can you believe this was the second comment I saw?  What are the odds, that this one was posted right before I looked at the comments section?

 

From Amy in California:

Dear TPP,

I would love to read everybody's comments, but for whatever strange reason, my comment section is not opening...

I appreciate what you honestly shared, but please do yourself a favor and visit the Healthy Librarian at: happyhealthylonglife.com!

She is a genius. Her blog is about the science behind health related food issues.I believe that if you follow her blog and actually get behind her advice about food (vegan/little or no fat) you will lose your weight, look amazing and be much healthier without ever feeling hungry.

Yes it is very difficult and requires changing how and what you eat, but if you wish to do it for yourself and for the planet (the consequence of a vegan diet is profound), you won't ever deal with weight issues again.

BTW I did not start reading her blog with any preconceived notions - actually sort of stumbled upon it and began reading.

Her advice is all science based - no fads, no unproven junk, just straight research - all there for you to read and ponder. 

For the first time in my life, my weight issues have been resolved.  I am not going to lie however.  It is truly difficult to follow the vegan diet completely, But the one thing I want to urge you to consider is that regardless of whether or not some people's bodies wish to be heavier than others - you can beat the fat if you believe it matters, and I think it does.  Do not just give up.

It is only going to get worse and eventually it will effect your overall health.

Dec. 28, 2011 at 8:38 p.m.

 

I about flipped!  I was shocked.  Dumbfounded.  I immediately replied to Amy's comment:

 

From The Healthy Librarian, U.S.A:

Wow, Amy! I don't know you--but thanks for the shout-out!

I could go on & on about how filling, easy & enjoyable this diet is & how fabulous I feel on a plant-based diet--but if anyone's really interested in great health, read my 15 month review (written 4 months ago)  "Fifteen Months Into the Esselstyn-Style Plant-Based No-Oil Way of Eating - The Healthy Librarian Spills the Beans - And It's All Good! Can't Wait to Compare Notes with Bill Clinton on Saturday":

http://www.happyhealthylonglife.com/happy_healthy_long_life/2011/08/15-m...

BTW--Dr. Caldwell Esselstyn, Jr. the doctor behind this Prevent & Reverse Heart Disease Diet was just voted the #1 Living Cleveland Clinic Doc, & #3 overall. They're the #1 hospital in heart care.  Click here to read "The 50 Best Cleveland Clinic Doctors.  Ever."

He recently was invited to speak to the town of Medina, OH by the local police chief who experienced a health turn-around of his own..

Here's the police chief's story, "Police Chief Patrick Berarducci's Gone Plant-Strong and is Cracking Down on Heart Disease in Medina, Ohio":

http://www.happyhealthylonglife.com/happy_healthy_long_life/2011/12/bera...

And here's a link to Esselstyn's talk (all research/science based):

http://medinatv.pegcentral.com/player.php?video=6a53c744e757e905ce791146...

Tara---just give it a 4 week try & see for yourself. I'd be happy to load you up with amazing recipes!

Dec. 28, 2011 at 11:21 p.m.

 

I was finally able to figure out who Amy was and she shared more of her story with me:

 

"I started doing the Esselstyn food plan almost one month after you did, and I was fortunate to stumble onto your blog which convinced me to jump in.

I immediately lowered my cholesterol, my blood pressure and my weight. I lost about 15 pounds and would have lost more except that I have had a really difficult summer staying on the plan due to our long trip to Africa and our son's return home from college.

HOWEVER, I am going to go back to being strict about it since I feel so much better and I noticed I got acid reflux when I went off the plan! YUCK. That is a nasty problem.

I like that you are sharing your favorite recipes. I too try to stick to some basics that I like. For me it is raw whole oats mixed with Ezekial grain cereal, ground flax seed, stewed prunes and fresh fruit with almond milk (40 cal). 

I also find that when I go out I order Salmon and that helps with socializing because I do agree with the other poster that it is hard to be social around food when going out with others or attending their celebrations like weddings etc...

Skipping oil is easier than I thought it would be, but I still add about 1/4 teaspoon of olive oil and basalmic vinegar to my salads. I do not have heart disease. I started doing this for my overall health and in order to live long and stay away from taking medications.

It is working great! Most people are shocked to find that I am 52. I went to my high school reunion (35th) this summer and definitely felt that I looked great.

That is the best thing about this food plan. YOU ARE NOT hungry.

I think the worst thing in the world is when people tell me they eat healthy and they keep gaining weight!  

Most people have no clue what eating healthy is.  And one last thing.  I really do not drink.

I believe that a lot of us who are over 50 do not realize how quickly the pounds pack on as we age.  We are not meant to eat much in general.  People eat now as something to do.  It is an "activity" and that is part of the problem too."

 

The Best of the "Fat Trap" Article

 

The National Weight Control Registry, which tracks about 10,000 people who have lost weight & have kept it off, has found these characteristics are common to successful "dieters".

1. The eat breakfast regularly.  (Let's hear it for steel-cut oats!)
2. Most watch  less than half as much television as the overall population.  (Thumbs Up for that one!)
3. They consistently eat the same foods and in the same patterns each day & don't "cheat" on weekends or holidays.  Sounds a lot like the Esselstyn-style plant perfect lifestyle.  (Ann Esselstyn's mantra)
4. They also appear to eat less than most people, with estimates ranging from 50-300 few daily calories.  Sounds a lot like my experience--without the extra calories of fats & processed foods, I'm naturally consuming fewer calories--without being hungry.  Read "Painless Calorie Restriction for People Who Love to Eat - Lessons for Health, Longevity, and Disease Prevention from the NIH CALERIE Study"
5. They exercise regularly.  (Thumbs Up, again!)

 

The Worst of the "Fat Trap" Article

 

1. It cites research about the failure of the quick-fix 500-550 low-calorie diets to sustain long-term weight loss.  Including the use of Optifast, a liquid diet.  And then translates this to diets, in general. Big duh!! Not relevant.
2. It blames the increase of the hunger hormone "ghrelin" and the decrease of the hunger-suppressing hormone "leptin"  for the weight loss problems in people who go on low-calorie diets, never considering that those diets are actually starving people.  No wonder their hormones are out-of-whack!  And Parker-Pope never looked at what happens when people eat high nutrient-dense plant-based no-added oil diets.  Why didn't Parker-Pope talk to Dr. Joel Fuhrman, Dr. John McDougall, or Dr. Caldwell Esselstyn?
3. Take a look at the kinds of foods eaten & the daily routine of Parker-Pope's "diet-success poster couple", Janice & Adam Bridge.  Not my idea of the "best diet".  They have to work so hard to maintain their weight loss--carefully weighing and measuring all their food--and exercising for 100-120 minutes a day, 6-7 days a week.  I absolutely admire how healthy they have become--and all their efforts--but, it just doesn't have to be that hard.  

 

OK--The Bridge's Refrigerator Photo Inspired Me to Share My Refrigerator & Pantry Photos

 

HL's & Lab Rat's Refrigerator - Filled with Veggies, Soups, Casseroles, Smoothies & More

 

The Canned Food Cupboard - A Couple "Outcasts" Still Left Behind

 

Part of the Pantry - Nothing But Whole Grains, Beans, & Rice

 

 

Don't Miss Dr. Esselstyn's Recent Medina, Ohio  Lecture

 

A reader from Michigan tracked down this video (& shared it with me) after he read my post about Police Chief Patrick Berarducci.  Don't miss it--but, fair warning, it's 2 hours long.  Click here for the video. Just give it time to load.

I never tire of listening to Dr. Esselstyn share his research, and Ann Esselstyn explain how to eat Plant Perfectly.  If you've never had the opportunity to listen to them in person--now's your chance.  Don't miss it.  We should all be as healthy & energetic as they are.

Can you think of a better way to get motivated for a Healthy 2012?

This will be the best 2 hours you have ever spent. 

• Shortcuts:  Dr. Esselstyn starts speaking at around 8 minutes into the program.
• DO NOT MISS listening to Dr. Esselstyn's patient, Art Citeros, share his story.  Talk about a testament to the healing power of plant-based foods!  Medications, stents, bypass surgeries, & more stents completely failed Art.  Even eating a mostly plant-based diet failed him.  For Art, the whole plant-perfect diet that included no-oil made all the difference.  No wonder Dr. Esselstyn is so strict!  Art's story starts at 1 hour, 15 minutes, & 47 seconds into the program.  1:15:47.

A huge thank-you to Guy in Michigan for finding this video & sharing it!

 

I Would Love to Hear Your Feedback on "The Fat Trap"

 

Something New - In case you missed it--please stop by & visit, whether you use Facebook or not.

Follow me on Happy Healthy Long Life - The Healthy Librarian's Facebook Page. Something new everyday--& you don't need a Facebook account to check out what's on the page.  

But, I'd love it if you'd click that thumbs-up LIKE Button on the top of page, and join in the conversation.

 

Update:  While proofing my links before posting, I just noticed this comment to Tara Parker-Pope's article in The New York Times. Wow, is all I can say!

From Thinner in New York:

The healthy librarian site is fantastic (happyhealthylonglife.com). 

Seriously: at least in my case and in those of 3 people I know (one with weight problems since childhood), weight loss **and maintenance** have been easy on a plant-based diet.

No starvation involved.

No exercise, either -- not for the weight loss. Exercise is important in and of itself, but when you follow a plant-based diet exercise is not essential for weight loss. (Another resource: Esselstyn's book Prevent and Reverse Heart Disease. This is the book Bill Clinton cites in his interview with Wolf Blitzer.)

• Dec. 29, 2011 at 10:33 a.m.

Thank you, Thinner!  And congratulations!!

 

 

Police Chief Patrick Berarducci's Gone Plant-Strong and is Cracking Down on Heart Disease in Medina, Ohio

 

Thursday Morning's Weight Work-Out

 

Strange, isn't it? Each man's life touches so many other lives. When he isn't around he leaves an awful hole, doesn't he? 

-Clarence, the Angel, in the 1946 Film, "It's a Wonderful Life"-

 

 

If you received this post via email, click here to get to the web version.

 

Have I got an inspiring story to share.

It's crazy how interconnected we all are to each other.  You never know how much influence we can have on each other.

Here's the story Ann Esselstyn shared with me this morning--after a morning weight-workout class.

I just happened to have the day off--otherwise I wouldn't have attended this class--and I wouldn't have heard Chief Berarducci's story.

 

This summer a police chief's grown-up son learned about the benefits of a plant-based no-added-oil-diet at one of Rip Esselstyn's Engine 2 Immersions in Texas.  

The newly-plant-strong son convinced his not-so-healthy Medina, Ohio Police Chief dad to just give the diet a try.  It worked for Bill Clinton--it'll work for him.

When the Police Chief started losing weight & gaining energy, he convinced his officers to give the diet a try.

Then the Police Chief decided to take it a step further & get his whole community turned-on to all the health benefits of eating plant-based--so he invited Dr. Caldwell B. Esselstyn, Jr & his wife Ann to explain all about the diet at the Medina Performing Arts Center.

The plan: to make Medina into a "Heart-Healthy City"

That was last night.

The community came out in full force to hear Dr. Caldwell B. & Ann Esselstyn explain how they can become a "Heart Healthy City--packing the Medina auditorium.

The front row was filled with police officers--and I'm pretty sure the mayor was there, too.

 

How lucky that Chief Patrick Berarducci listened to his son's pleas to do something about his health.

How lucky for Partick Berarducci, Jr., that his dad took his advice to heart--and turned his health around.  Not many parents are willing to do that.  What a gift this father & son gave to each other!

 

"The greatest gift that you could possibly give to your family--you can make them aware of this incredible power to avoid life's most painful events.  You just don't have to have those kinds of events." 

-Dr. Caldwell B. Esselstyn-

 

 

How lucky for the city of Medina, Ohio that they have a Police Chief who wants the entire community to "crack down" on heart disease.

And the delicious part for everyone in the Northeast Ohio area---Chief Berarducci wields a lot of influence in the local restaurant community.

Rumor has it that at least two Medina restaurants, Sully's & Thyme, are more than willing to turn out plant-based oil-free dinners for the Police Chief--so, I'm guessing that they'll know exactly how to prepare healthy meals for everyone else who's looking for plant-based fare in the Medina area .

Ann Esselstyn told me that the dinner she & Dr. Esselstyn had in Medina last night was absolutely outstanding--and prepared by a local restaurant, exactly to Chief Berarducci's oil-free specifications!

 

 Trimmed-Down Medina Police Chief is Sharing Secret of Success with Community 

 

Medina Town Square--The New Heart Healthy City

 

Police Chief Patrick Berarducci

I learned all the details about Chief Berarducci's heart-health turn-around from Jake Poole's Sun Newspaper story, "Trimmed-Down Medina Police Chief is Sharing Secret of Success with Community."

 

Here's the full text of Poole's 12/2/11 story.

 

I started to just include the highlights--but, frankly, the article is just so good, I'm reprinting it all right here.   Please, please go ahead & click on Jake's story so he'll get credit for lots of internet traffic!

 

Trimmed-Down Medina Police Chief is Sharing Secret of Success with Community

 

 "The 61-year-old Medina resident and 37-year law enforcement official is cracking down on heart disease.

Over the last three months, Berarducci has lost nearly 40 pounds while following a ground-breaking diet that was designed by Cleveland Clinic doctor Caldwell Esselstyn Jr., who will speak at the Medina Performing Arts Center next Wednesday. Dr. Esselstyn claims that the diet makes a person heart attack-proof.

“I’m going to do whatever I can to protect my health and be here as long as I can, and I haven’t been disappointed,” Berarducci said of the diet.

'Dad, you need to do something.'  How & why Berarducci went plant-strong

His wife, Judy, and two grown children had become increasingly worried about Berarducci’s rising weight and climbing blood sugar, which required Berarducci to take 20 mg each day of Crestor, a medication to regulate cholesterol.

On the weekend of Sept. 4, Berarducci’s son, Patrick Jr., made a plea.  (according to HL's sources, Patrick, Jr. learned about the Esselstyn diet when he attended an Engine 2 Immersion weekend in the summer)

“He said, ‘Dad, you need to do something,’” the elder Berarducci recounts. “To me, I’m a cop, I’m used to somebody showing me the evidence. I’ve got to understand it.”

Show Me the Evidence

So Patrick Jr. did. He showed his father a recorded CNN special, “The Last Heart Attack,” that features Dr. Esselstyn’s research and a story about U.S. President Bill Clinton, who, despite having world-class health care, needed bypass surgery only a couple years after leaving office.  

It was a wake-up call to Berarducci, who formerly worked as a federal agent and knew the protective measures exerted for the President, including strict health care. If it could happen to someone on such a formulated and planned diet, it could happen to a local police chief.

“What do we do?” Berarducci asked his son. His next meal was on Dr. Esselstyn’s diet, and he has not looked back.

The Challenge of an Ever-Shrinking Waistline

Since September, Berarducci has lost 38 pounds and has had to invest in a tailor.

“The big problem now is I have to continue to have my clothes taken in,” he said. “That’ll be a price I’m willing to pay.”

Berarducci's Cardiovascular Fitness Has 'Skyrocketed' with Exercise

He has lost 11 percent of his body weight, and Berarducci, who works out at least five hours per week, says his cardiovascular fitness has “skyrocketed.”

“I’m doing miles instead of blocks,” he said.

Prior to starting the diet, 30 minutes of walking was a strenuous workout, but now, Berarducci rips off a one-hour walk with ease, even after 12-hour days. “You just don’t get tired,” he said.

The Heart Attack-Proof Lifestyle

The heart attack-proof diet, which is based on a 20-year study by Dr. Esselstyn, is plant-heavy and rejects the use of oils in cooking.

In his book, “Prevent and Reverse Heart Disease,” Esselstyn details his study and 150 heart-healthy recipes.  Read more here.

According to the book’s website (www.heartattackproof.com), heart disease can be “prevented, reversed, and even abolished.”

'I've Not Enjoyed My Meals in the Past Like I Do Now'

By following the diet, food has come alive to Berarducci. Lentil soup over spinach, whole-wheat tortillas, whole wheat pasta: It’s like eating for the first time.

“The food you taste is so good, and I don’t remember feeling that way about normal food,” said Berarducci, whose wife is cooking through each one of Dr. Esselstyn’s recipes. “I’ve not enjoyed my meals in the past like I do now.”

Medina, Ohio--Where the Restaurants Now Make Plant-Strong Fare

And he’s taken his new diet out — to Sully’s, Thyme, and other local spots.

Berarducci will tell the chefs what he can and cannot eat, and the chefs’ creativity will flow out, producing new and unique dishes.

“To me, it almost looks like chefs are getting to be chefs. They are getting to prepare foods that they normally don’t get to,” Berarducci said.

As Berarducci’s weight plummeted and he continued to evangelize the diet, other police department employees began using the diet. But he could not stop there.

Like any good safety official, Berarducci wanted to protect the whole Medina community. He invited Dr. Esselstyn to present the diet to those in Medina City.

“I’m so thankful that my son didn’t give up on me and he got the message to me,” Berarducci said, “and I’ve kind of taken that on for the community.”  

 

I want to give a shout-out to my blog-buddy, plant-strong grandmother extraordinaire, Bonnie, who I finally had a chance to meet in person on Sunday.  She has her own inspiring story!  Bonnie's the one who told me about the upcoming event in Medina. I know you were there, Bonnie.  Care to fill us in on the evening's events?

And I thank Ann Esselstyn & Jake Poole for filling me in on all the details of Berarducci's story!

Go, Chief Berarducci!!!  We'll all be looking to Medina, Ohio for inspiration.

Every single week I hear motivating stories from readers who have switched to a plant-strong no-oil diet & are blown-away by the results.  They can't believe how easy it was to make the switch.

• Effortless weight-loss
• Greatly improved blood pressure, reduced blood sugar levels, & lowered cholesterol levels
• New found energy & cardiovascular health

 

I never tire of hearing these inspiring stories.

If you've got one--please share it with all of us.  Just click on over to the comments section at the bottom of the post--or drop me a line.

We really do motivate each other to get--and stay healthy!

 

 

 

 

Professor Peter Lewis: I'm Fit, I Mountain Bike, But I Still Got Heart Disease. His Recipe for Reversal. Plus HGK's & Fat-Free Vegan's Sri Lankan Kale, Black Bean, Sweet Potato Mallung & A Daily Dose of Lignans to Prevent Breast Cancer

 

If you received this post via email, click here to get to the web version with a video & links.

Last Wednesday night, after my kids had arrived into town for Thanksgiving--as we were clearing the dinner table of our delicious dinner of Sweet Potato & Spinach Soup and Chef AJ's Thai Vegetable Noodles--Son #1 casually said to me:

 

Son #1:  Hey mom, did you see that video of Dr. Esselstyn--where he gets into a cab, and there's already another passenger sitting in it--and this guy says to him, "Aren't you Dr. Caldwell Esselstyn?"  

And then the guy in the cab tells Dr. Esselstyn how he's come all the way to LA from Wales just to hear him speak.   Turns out, many months before he was having chest pains--went to the emergency room, failed his stress test, got a load of pills, but, he didn't like the survival odds the doctors gave him. 

So he starts doing his own research to see how he can improve his odds of survival; finds Dr. Esselstyn's journal articles; decides to follow the diet---and now he's angina-free & off of all his meds.

Me:  What?  No, I never saw any video like that.  Where did you see it?  You never watch that kind of stuff.

Son #2:  Hmm.  Honestly, I'm not sure.  Could be that DIL #1 had it on her Facebook page or something like that.  Don't really know.  I think maybe her computer was sitting on the kitchen counter as I was making dinner one night--I felt like listening to something while I cooked--so I just clicked onto this video.   But, what an inspiring story.  And the whole thing was so random, how Dr. Esselstyn & this guy just happened to meet in a cab.

 

By now I was very curious.

You have to understand.  Son #1 hasn't even seen Forks Over Knives.  He avoids Facebook, and I can't imagine him watching a YouTube video that's over 6 minutes long--especially one on heart disease.  There's just no way.

So, I asked DIL #1 (his wife--my daughter-in-law) if she knew what Son #1 was talking about.   Turns out, this video was posted on Dr. Esselstyn's Facebook page, not long ago--we tracked it down--and I watched it.   (Note: I, also don't use Facebook--which explains why I never saw this video.  But, that should change in about a week.  Son #1 convinced me it was a good idea.  He, of all people??!!)

As for the video--I totally agree with Son #1.  It's a great story.  Two men randomly meet in a cab--and Peter Lewis ends up sharing his story with all of us!

Me to Son #1:  But, I'm still wondering why you bothered to watch this video through til the end.  Why??  Here's what he told me:

• It was such a random way that Dr. Esselstyn & Peter Lewis met.  And then, Dr. Esselstyn spontaneously asks him to speak to an large audience, without a bit of preparation.
• I was taken in because Peter was so fit--a mountain biker--and he still got heart disease. (Son #1 also mountain bikes & he's fit--maybe this hit close to home.)
• Plus, Peter is a professor, he understood the research, and he wanted better odds for survival than his doctors were offering him--with drugs or stents.

Am I the only one who hasn't seen this video!!

 

 

Peter Lewis, Mountain-Biker, Mathematics Professor From Cardiff Wales on Reversing His Heart Disease--Healthy Expo October, 2006

 

If you do not see the video about Peter Lewis, click here

 

I'm not a huge fan of posting YouTube videos.  Personally, I'm usually too inpatient to watch videos--and I figure, if I'm annoyed by them, maybe my readers are, too.   I prefer the written word.  It's much easier to refer back to. 

But, in this case--listening to Peter Lewis tell his own story is more compelling than just reading a transcript.

So, dear readers, I'm going to give you both--the video & my amateur transcript--not exactly word-for-word-but mostly.

 

Dr. Esselstyn:  Is Peter Lewis here?  Professor Peter Lewis of mathematics fame, from Cardiff? 

Peter, I wonder if I could get you to come up here a moment.  I've known Peter for about 25 minutes.  I was coming in from the airport & I crawled into this filled cab, and I saw this beaming face that I didn't recognize, & this man says, "You're Dr. Esselstyn, aren't you?"   And then he proceeded to tell me this story.  Since Peter is a professor, & he's used to being on his feet, I wonder if you can take just a few minutes & share your story with us, Peter.

 

Peter Lewis:  (Slightly embarrassed, completely surprised, and very charming)  This is totally out of the blue.  15 months ago, I thought I was pretty fit.  My sport is mountain biking & I regularly ride with my 35 year old son, & I keep up with him--and he's pretty keen.  

But, then, while I was helping my son do some gardening, 15 months ago, I felt this pain in my chest.  I thought, "muscle pain", and dismissed it.   But, it didn't go away & I ended up in the hospital emergency room, and I had to stay the night.

The next day, I was released with a bag of pills.   On the way to the "car park", I had to walk up a gentle hill & the pain was so great that I had to stop.   I had it fairly bad--I had a treadmill test in the hospital.  I managed 4 minutes on the treadmill--less than 1/2 of the length of a normal test.  So, I was in bad shape.

(When I got home) I looked on the internet to see what my prospects were--and they were pretty bad.  They talked about improving your risk for survival.  And the best medication you could get would only help lower your risk of getting a heart attack or dying. 

I thought, "I don't want to face that.  I'm healthy.  I want my normal life back!"

So, I carried on with the internet, & came across a paper by Dr. Esselstyn, and what he said was, "I can eliminate your chance of having a heart attack."  He had this study of 18 people who previously had collectively 49 cardiac events---and 12 years later, after they'd been on his diet, they had ZERO.

I thought, "That's the number I want!  Zero."   I didn't want a 5% or 10% risk, because if you're the 5% or 10% who have a heart attack, it's 100% for you!  I want zero.

So, I read the paper, immediately followed the recommendations, & I went immediately on his diet.  I calculated the fat content of what I was eating & it was someting like 7-8% or less.  And I stuck on that diet.

I've got a research background, so I thought "I'm going to measure my improvement.  I've got a standard bike route that climbs up behind my house--about 700 feet, & the first part of it is fairly gentle."

Immediately, when I started this test, I had to stop 7 times from pain during that first little bit.  Then, as the weeks went by, it was 6 times, then 5, 4, 3, 2, and 1 time.   Then I managed to do the whole bottom section with no pain--or pain that was manageable.

I thought, "All right.  I'll go on to the next section."  It's steep up into the woods.  Rough track. Tough.  So I had to stop 3 or 4 times going up the steep part--because I was obviously much better.

Then that went down & I started to be able to ride the whole hill with no stops.  So I started dropping some of my medications, Nicorandil, a vasodilator--gradually.   Within 6 months, I virtually eliminated my angina--I was able to ride my bike trip all the way, without stopping & I was dropping my medication.

Now, 15 months later, I TAKE NO MEDICATION,  & when I saw Dr. Esselstyn in this taxi, I said, "I'm here because of you!" 

Because if you're doing this, and you believe so passionately in it, you want to help other people experience the benefits that you've had--but it's hard.   People tend to treat you like "a different sort of person".  They don't really want to know. 

So, in order to feel geniunely inspired, I needed to come somewhere where I'm surrounded by people who believe the same things I believe, & perhaps experience the sort of things I experienced. 

That's why I'm here.

 

Like my son, I'm also inspired by health-turn-around stories--especially, from people who thought they were fit--they exercised, and ate right--or so they thought.

Here's another one--from Michael Bicks--another cyclist who thought he was heart-attack proof--but wasn't:  I'm Healthy, I Exercise, I Eat Right - I'm Heart-Attack Proof. "Not a Moment Too Soon I Thought of Tim Russert"

 

 

Last Night's Dinner--A Gorgeous Sri Lankan Kale, Black Bean, & Sweet Potato Mallung

 

Before I left for work yesterday morning, I checked to see what was cooking in the Healthy Girl's Kitchen.  Turns out, Wendy's friend Quinny had cooked up a gorgeous Sri Lankan Kale with Black Beans & Sweet Potato dish that looked totally easy to make.  In Sri Lanka, it's called Kale Mallung.

I've never had a Sri Lankan dish, and it sounded like a good plan for last night's dinner.

The Lab Rat was up for the challenge--so that's what we ate for dinner last night.  He doubled Quinny's recipe--using 3 large sweet potatoes, 24 ounces of kale, 2 big onions, and 2 cans of black beans. 

Honestly, this recipe is enough for 8 servings--not four.   I'm also thinking that a little pineapple in it, next time, would taste great.   As for the not-so-healthy addition of unsweetened coconut--spread over 8 servings gives you about 4.1 grams of fat, according Susan Voisin, the Fat-Free Vegan and my nutritional info.  How's that for rationalization?   The coconut & lime really made this dish something special.

 It looks like a nutritional power-house to me, in spite of the coconut.

Nutrition Facts Quinny's & Fat-Free Vegan's Kale, Sweet Potato,Black Bean Mullung
Serving Size: 1 serving
Amount Per Serving
Calories	249
Total Fat	4g
Saturated Fat	3.1g
Trans Fat	0g
Cholesterol	0mg
Sodium	218mg
Carbohydrate	45.8g
Dietary Fiber	10.3g
Sugars	13.3g
Protein	10.4g
Vitamin A 312% Vitamin C 220% Calcium    25% Iron 26%

 

 

 

The Benefits of Flax & Chia Lignans for the Prevention of Breast Cancer

 

Thanks again to blog reader Tom, who emailed me yesterday's Disease-Proof   posting that explains how the lignans in flax & chia help to prevent estrogen-driven breast cancer.   One more reason to add a tablespoon or two of flax or chia seed on top of your morning oatmeal!  Fiber, omega-3s, & cancer-fighting lignans.  3 for 1.

The latest study on the subject just appeared in the October 11, 2011 issue of the British Journal of Cancer, "Estimated enterolignans, lignan-rich foods, and fibre in relation to survival after postmenopausal breast cancer."   Read more here.

Excerpt from the Disease-Proof Blog:

"Women eating more flaxseeds with a documented higher serum enterolactone were found to have a 42% reduced risk of death from postmenopausal breast cancer and a dramatic (40 percent) reduction in all causes of death.^14,15 Flaxseeds are clearly super foods; even with a mediocre diet they offer powerful protection against certain types of breast cancer.

 Another interesting study on flax followed women for up to 10 years and found a 51% reduced risk of all-cause mortality and a 71% reduced risk of breast cancer mortality."

Read the entire flax/lignan/breast cancer post here.

 

Using Medical Journals to Guide Your Cooking - Immune-Boosting Mushrooms and Inflammation-Fighting Vegetables - Three Favorites Recipes - Two Favorite Movies - Three Thanksgiving Dishes to Try

 

 

Big Vegan's Creamy Triple-Mushroom Fettucine - Is It an Immune Booster Shot?

 

If you received this post via email, click here to get to the web version--there are videos you won't see in your email.

My husband & I returned from a jam-packed wonderful Wellness Forum Weekend late on Sunday afternoon.  After 3 days of sitting, listening, and taking pages of notes I was glad to be home.  And I was so happy that we had a big pot of Sweet Potato Spinach Soup in the fridge for dinner.

Strange factoid:  Both of us are used to eating so much food at home, that we both lost weight on the  meals served in the hotel--in just 2 1/2 days.  I was disappointed that Chef Del wasn't able to prepare the meals, as he did last year.  He's an amazing chef.  This was a hotel's version of plant-based fare.

Biggest surprise:  I got to meet some HHLL readers who attended the conference and introduced themselves to me.  This was so much fun for me--delightful--and totally unexpected!  It was a pleasure to meet, talk, and compare notes with everyone.  I met readers from Florida, Ohio, Wisconsin, Pennsylvania, Idaho, California, and Connecticut.  Hope I'm not leaving anyone out.  Thank you so much for taking the time to introduce yourselves and stopping by to chat. I only regret that we couldn't talk longer.

Lots to report on what I learned at the conference.  But, you'll have to wait until later in the week.

The most practical "I can take-this-back-home-and-use-it"  information came from:

• Janice Stanger, PhD: "Ten Dangerous Nutrition Myths" - I thought I would know everything on this list--I was wrong!
  
• Janice Stanger, PhD:  "It's Toxic Out There: Seven Steps You Can Take Now to Protect Yourself and the Planet" - Except for BPA and teflon, I kind of turn a blind eye to the info on toxins--but Janice definitely opened my eyes.  Think air fresheners, pesticides, household cleaning products, cosmetics, shampoos, body lotion, hair dyes, scented candles, mercury, and more.
• Gene Baur:  "Farm Sanctuary: Changing Hearts and Minds About Animals and Food"  OK, I've got to admit, before hearing Gene, this was the talk I was least interested in.   But, Gene is  a compelling speaker who just laid out the facts & photos about what goes on in factory farming. Think Food, Inc.  Frankly, it's hard to ignore what he had to say--and he made some good arguments about the free-range & pastured livestock industry, as well.  It's not as idyllic & pastoral as I thought it was.  His bit about dairy cows was particularly disturbing, and all new information for me.
• Dr. Caldwell Esselstyn, Jr:  "Yes, You Can Prevent & Reverse Heart Disease"   OK, I've heard this talk at least 4 different times--in short, medium, long, & one-on-one versions.   But, it was still a research-packed talk that helps reinforce what I already know--and I still came away learning something new.
• Ann Esselstyn:  "How to Set Up a Kitchen to Prevent & Reverse Heart Disease" - More reinforcement to carefully read labels, add greens every chance I can, skip the desserts, and keep a lid on the nuts!  I hope I can have half as much energy as Ann does when I'm her age.  She's a testament to the plant-based diet.  And who do you think I saw at my early Monday morning yoga class?  You guessed it!

 

Thanksgiving is Around the Corner!  Let's Talk Recipes for the Holiday Weekend

 

Thanksgiving is fast approaching--and I just have to share three new recipes that have  knocked-my-socks-off since returning home on Sunday!  And it's only Tuesday!  You just might want to try them out on your guests over the long holiday weekend.

• Creamy Triple-Mushroom Fettucine--This just might be one of the best dishes my husband has ever made.  It's from Robin Asbell's Big Vegan.
• Sweet Potato, Spinach, Fire-Roasted Tomatoes, & (a little) Peanut Butter Soup  It's from Quick-Fix Vegan.
• French Lentil Dijon Chipotle Spread--It's a sandwich spread, it's a dip, it's easy & it's delicious. It's from Cynthia Lair's Feeding the Whole Family.  Recipes for Babies, Young Children & Their Families.

 

The Janice Stanger Research Connection to These Recipes

 

According to some of the research presented by Janice Stanger at the Wellness Forum's Fall Conference, each of these recipes brings a little something to the table when it comes to giving us an immune-boost.

• Two of the recipes contain mushrooms--the evidence for their immune-boost is mostly preclinical, in the test tube, culture dish or animal stage.  We'll have to wait a bit for the randomized-controlled human trials.  But, there's no harm in getting a head start, in case the preclinical studies pan out some day.  Mushrooms have been used medicinally in many traditional cultures for years.
• The soup recipe is filled with vegetables high in anti-oxidants, and they are cooked quickly, retaining their immune-boosting benefits. This is research you can take to the bank.

 

Janice Stanger's Myth-Buster #9 - Chicken Soup Is the Best Food If You Have a Cold, But It's Not Because of the Chicken!

 

Check out the title of the study Stanger shared with us.  It was published in 2000 in the prestigious respiratory medicine journal, Chest.  And then it was re-published in Chest's 75th year commemorative issue in 2009!  This article has been a long-time favorite.

Special Report:  Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro (in the test tube or culture dish). Rennard, BO, et al.  Chest  118(4):1150-1157, October, 2000.  Want to read it?  Here it is!

Here's the research behind what makes chicken soup good for the common cold:

Back in 2000, Barbara Rennard & her colleagues tested each component of a special recipe for Grandma's Chicken Soup.  One at a time they tested each ingredient of the soup to see which one had the strongest effect on inhibiting the immune response that's responsible for our miserable cold symptoms.

Which ingredient do you think had the most potent effect on inhibiting neutrophil migration?

• Chicken
• 3 Onions
• 1 large Sweet potato
• 3 Parsnips
• 2 Turnips
• 11-12 carrots
• 5-6 celery stalks
• 1 bunch of parsley
• Salt & pepper

Turns out, all the anti-inflammatory action of the soup came from its lightly cooked vegetables--not from the chicken.  The chicken broth had no benefit at all on inhibiting neutrophil chemotaxis.  Zippo.  That is...until the vegetables were added to it.

All the benefits of the broth on human immune cells came from the vegetables--and cooking them just 8 minutes was the optimal time--just until they were tender.

Take home message:  Don't overcook your vegetables!

 

"That some interaction takes place during the cooking seems likely as the soup acquires maximal inhibitory activity shortly after adding the first group of vegetables. 

While still active, inhibitory activity does decrease slightly during the later stages of the preparation.

The current study demonstrates a statistically significant inhibition of neutrophil chemotaxis by (vegetable) chicken soup in vitro.  This was not an "in vivo" (human) trial.

[Just to be perfectly clear]  The current study assessed a single measure of the inflammatory response, migration of neutrophils."

 

If you want an extra immune system boost--Dr. Stanger recommends you think about adding more mushrooms to your meals.

They've got more than 300 compounds that will increase the production of white blood cells and boost your immune system.  The #1 mushrooms for boosting immunity are: shiitake, maitake, & reishi, but, even white button mushrooms have recently been shown to have plenty of immune-boosting power.  Check out this article,  "The Effects of Mushrooms During Inflammation,"  BMC Immunol. 2009 Feb 20;10:12.  You can read it here.

So, here's the interesting way mushrooms work in the presence of disease--they seem to promote an appropriate immune response--inhibiting tumor growth or even destroying disease-causing microbes--but leaving healthy cells or beneficial bacteria alone.

Here's an example:

In a recent study of treatment for gingivitis (gum disease), researchers tested a mushroom extract against mouth bacteria.  Then they compared the results to what happens when a commonly used gingival mouthwash, chlorhexidine, is used.

The cholhexidine killed both the gingival-causing bacteria, as well as the benefiical bacteria in the mouth.

The mushrooms, on the other hand, had an appropriate immune response--and killed only the gingival-causing bacteria.

Read the full article here.  Ciric, L. et al "In Vitro Assessment of Shiitake Mushroom (Lentinula edodes) Extract for Its Antigingivitis Activity,"   J Biomed Biotechnol. 2011; 2011: 507908. 

As much as I'd like to believe that mushrooms can perform magic on humans, at this point in time, most of the immune-boosting mushroom research is being done in the test tube, the culture dish, or on animals.  I checked PubMed, The Natural Standard Database (the authority on integrative medicine , Sloan-Kettering's Integrative Medicine Database, & more). 

The results are positive, but we'll have to wait to see the randomized-controlled human trials, for the final word. Personally, I wouldn't be surprised if we see something positive--not as a cure--but as an immune-booster.  

As for me, I'm going to add mushrooms whenever I can--they taste great, and I'm betting they're health-promoting.

Looking for some other natural cold or flu-fighting tools to put in your arsenal?  Read this HHLL post from 11/09:

Advice From the Experts on How to Protect Yourself From Colds and Flu. How to Boost Your Immune System and Avoid Germs. What Foods and Supplements Will Help the Most?

And Now for the Recipes!

Immune-Boosting (Maybe In Vitro) Creamy Triple-Mushroom Fettucine (from Asbell's Big Vegan)

 

Creamy Triple-Mushroom Fettucine

 

Creamy Mushroom Sauce for the Fettucine

 

Browning the Sliced Seitan for the Fettucine

 

A big thank-you to MLB, a blog reader in Philly who recommended Robin Asbell's Big Vegan to me.  So far, everything I've made from it has been amazing.  And I only have 348 recipes to go.

We had this for dinner last night and I just couldn't believe how fabulous it was.  It's got a dense, rich, and creamy sauce with just a hint of wine & spice.  The seitan provides just the right texture & mouth feel--not to mention, it's a huge protein boost.

If you want to get fancy, sprinkle a teaspoon of toasted chopped walnuts on top. 

Get the recipe on one page here.

 

Nutrition facts are for 1/4 of the recipe that includes the walnuts.

Nutrition Facts Big Vegan Creamy Triple-Mushroom Fettucine wt Walnuts
Serving Size: 1 serving
Amount Per Serving
Calories	396
Total Fat	5.1g
Saturated Fat	0.4g
Trans Fat	0g
Cholesterol	0mg
Sodium	382mg
Carbohydrate	57.5g
Dietary Fiber	7.6g
Sugars	4.2g
Protein	26g
Alcohol	2.7g
Vitamin A 18% Vitamin C 19% Calcium    16% Iron 30%

 

 

 Sweet Potato, Spinach, Fire-Roasted Tomatoes & a Bit of Peanut Butter Soup

 

 

Sweet Potato, Spinach, Fire-Roasted Tomatoes and a Bit of Peanut Butter Soup

 

My husband picked out this recipe from Robin Robertson's Quick-Fix Vegan to try last Thursday night, when I worked late.

This one is definitely going to go on my Go To Quick-Dinner List.

It's got it all.  Speed.  All the nutrient-dense ingredients.  Lots of spice.  And it smells heavenly.

I brought some of our left-overs to work yesterday, and every one of the healthy librarians who tasted it gave it a huge thumbs up.  I promised them I'd post it today!

Robin Robertson says it serves 4.  Don't believe her.  We always eat huge portions, and we got at least 6 servings out of it!

Click here for the recipe on one page.

 

Nutrition Facts are for a heaping two-cup serving made with Better'n Peanut Butter & no crushed peanuts

 

Based on using Better'n Peanut Butter & no chopped nuts

Nutrition Facts Quick-Fix Vegan 2 cup serving Enlightened Sweet Potato Spinach Soup
Serving Size: 1 serving
Amount Per Serving
Calories	148
Total Fat	1.5g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	554mg
Carbohydrate	28.7g
Dietary Fiber	7.1g
Sugars	11.6g
Protein	6g
Vitamin A 159% Vitamin C 46% Calcium    15% Iron 17%

Cynthia Lair's Protein-Packed French Lentil Dijon Sandwich Spread/Dip with Chipotle

 

 

French Lentil Dijon Spead/Dip Ingredients

 

French Lentil Dijon Dip - OK It's Not Much to Look At - But It Really Tastes Delicious

 

French Lentil Dijon Sandwich Spread with Roasted Red Peppers 

 

My son & daughter-in-law's friend, natural foods chef Eli, of "Eat with Eli", brought over her favorite cookbook as a gift, to celebrate the arrival of their new baby girl in October.   Cynthia Lair's  Feeding the Whole Family.  Recipes for Babies, Young Children & Their Parents.  Sasquatch Books, 2008.

Cynthia is a cooking instructor at Bastyr University in Seattle and she has a quirky/funny cooking video website called:  Cookus Interruptus, How to Cook Fresh Local Whole Foods Despite Life's Interruptions. It's really a blast (with a title like that!)--and even though Cynthia doesn't cook exactly as I do--she's got some excellent cooking tips, techniques, information, & recipes on her site.  Check it out.

 

 

Now, back to the French Lentil Dijon recipe.

This recipe just jumped out at me when I leafed through Lair's cookbook.  It takes all of ten minutes to prepare--and it's star ingredient is French Lentils--one of the best beans out there.  High in taste, iron, protein, the amino acid lysine, and fiber.   This dip is loaded with flavor & keeps in the fridge for about a week.

I've served it as a dip, and a sandwich spread.  Add a little avocado, tomato, lettuce, sprouts, & roasted red pepper and it can't be beat for a fast nutritious lunch.   It's last minute pantry food.

I've since shared it with my kids, the healthy librarians at work, and some of my friends--and now with you.  But thank Cynthia Lair, not me.

Everyone seems to add their own special flair to it.  Mary, the librarian added the chipotle, and I'm now adding it to mine!  Snez added a green onion.

Warning:  You must use French Lentils.  Not brown. Not red.  Only French.  If you're lucky enough to live near a Trader Joe's, use their already steamed, long-shelf-life lentils that come in a light blue box.  You'll find them either in the produce or the meat & cheese refrigerated cases.   These are French, and they really speed up the prep time.

Last thing:  It really works best to make this in a processor, although a VitaMix will also work--it's just harder to clean out.

 

Get a copy of the recipe on one page here.  Note: When I made this on 11/22/11 I noticed I had forgotten a key ingredient--1 tablespoon of lower-sodium tamari (or soy sauce)--and I didn't mention that the pepper in the recipe was ONLY if you weren't using the chipolte.  Sorry, if I ruined anyone's recipe!  My recipe has now been corrected--and it tastes delicious!

 Nutrition info is based on three servings for the recipe

Nutrition Facts Healthy Librarian's French Lentil Dijon Sandwich Spread
Serving Size: 1 serving
Amount Per Serving
Calories	133
Total Fat	3.3g
Saturated Fat	0.3g
Trans Fat	0g
Cholesterol	0mg
Sodium	433mg
Carbohydrate	15.9g
Dietary Fiber	5.9g
Sugars	2.2g
Protein	7.4g
Vitamin A 0% Vitamin C 3% Calcium    2% Iron 14%

 

Movies for Grown-Ups - Two I've Recently Seen That I Can't Stop Thinking About

 

Take Shelter

Click Here to Get the Trailer If You Don't See It on Your Screen

 

 

 

In a Better World

Click Here to Get the Trailer If You Don't See It on Your Screen

 

 

 

Three Recipes on My Tentative Thanksgiving Menu

 

These three were recommended by MLB in Philly.  She LOVES the mushroom soup, and the waldorf salad.  She hasn't tried the chocolate-pumpkin bread pudding, but the NYT's Tara Parker-Pope swears by it.

Roasted Triple Mushroom Soup--Nix on the olive oil and sour cream.  Use vegetable broth.

Chloe Coscarelli's Chocolate-Pumpkin Bread Pudding--I'll use faux coconut milk, not sure whether I'll use sugar or maple syrup.

Kale Waldorf Salad--Honey Crisp apples.

Introducing Mike's Mediterranean Oat Cakes with Tomato Kale "Gravy" - A Palate Pleasing Nitric-Oxide Boosting Nutritional Powerhouse for the Foodie In You

 

Mike's Mediterranean Oat Cakes with Tomato Kale "Gravy"

 

If you received this post via email, click here to get to the web version with all the links.

Almost two weeks ago I got an email from Mike in Louisville:

 

I played around with your savory oatmeal recipe challenge and made an Oat Cake with San Marzano tomato/kale "gravy".   Now, here's a recipe loaded with avenanthramides!

It is a two step recipe that may be a bit more involved than what you requested. I made this originally with Field Roast Italian faux sausage, but realize many heart patients would omit, so I simplified where possible.

The oat cake is combined with my home made fat-free roasted red pepper hummus, but Whole Foods has a couple of brands that save time. Please let me know if you would like the recipe I will forward it.

 

I wrote back:

 

Mike:

Yes, yes, yes! Definitely, forward the recipe to me! Can't wait to try it. Sounds amazing.

 

Ten days later I finally tried out Mike's recipe--with one link of Field Roast Sausage--and my husband said:

 

This just might be the best dish you've made!

 

I absolutely agreed with him!

 

Here's a little preview about Mike--and why he's conducting Esselstyn-friendly plant-based cooking experiments in his kitchen.   His recipes are sure to please the pickiest of foodie palates.

• He loves good food and he hails from a long line of accomplished Italian cooks.
• He's got a strong family history of heart disease.
• About a year ago his 48 year old sister had a heart attack, followed by emergency quadruple bypass surgery.  She didn't fit the typical profile of "a heart attack waiting to happen".  She was slim.  She exercised regularly.  She never smoked.
• After his sister's heart attack, Mike's food IQ evolved at warp speed--leading him to make major changes to his diet--and his cooking.  He's now somewhere between 95-99% Esselstyn-style plant-based oil-free.  About 11 months ago he ditched the diet he thought was heart-healthy: lean meats & olive oil.
  
• Within 6 months he lost 45 pounds
• His omnivore friends & family all rave about his plant-based cooking!

 

My Oat Cakes with Tomato Kale Gravy--No Idea Why They Look So DIfferent from Mike's

 

What's So Special about These Oat Cakes?  Greens, Oats & Beans, Baby!

 

Mike had one goal.  Increasing his intake of oats, beyond a breakfast cereal.

It's all about the avenanthramides in oats and the nitric oxide boosting nutrients in kale!

Need a refresher on avenanthramides?

There's a little-known antioxidant in oats--avenanthramide--and it has a beneficial effect on our blood vessels.

Turns out, according to Dr. Mohsen Meydani, the "oat expert" at the USDA-Agricultural Research Vascular Biology Lab at Tufts University, oats help prevent atherosclerosis by increasing artery-saving nitric oxide production in the endothelium or lining of our arteries. That's the "magic gas" that keeps the arteries relaxed and dilated. 

And it's a dose-response--the more avenanthramides you eat, the greater the nitric oxide production.  The dose-response thing--that's what makes oats such an important part of a heart-healthy diet.  More oats=more nitric oxide!  

Which is exactly why Mike wanted to expand his oat recipe repertoire beyond breakfast cereal.

 

Here's the deal on nitric oxide:

1.  Nitric oxide is absolutely essential to vascular health--a finding that won the Nobel Prize for Medicine in 1998.

2.  It relaxes blood vessels, selectively boosting blood flow to the organs that need it.  It prevents white blood cells and platelets from becoming sticky, and starting the buildup of vascular plaque.  It lowers blood pressure.

3.  But with every meal of processed oil, dairy or meat we eat, within minutes there is damage & injury to the "life jackets" of our vascular health--which is the single layer of endothelial cells that line all of our blood vessels.

4.  The essential building block for nitric oxide production is an amino acid that is found in rich supply in plant foods.

5. And what can you eat to insure that your endothelial cells will have the raw materials to produce this healing nitric oxide?  Beans & leafy greens.  Load up on kale, collards, Swiss chard, bok choy, & beans and you will be well on your way to healing the linings of your blood vessels.

6. Dr. Esselstyn's patients who adopted a strictly plant-based diet brought about rapid restoration of their endothelial cells' capacity to manufacture nitric oxide--and restore circulation.

7. Here's why the Mayo Clinic says nitric oxide is important for the brain.

 

 

Introducing the Recipe that Met the Nitric Oxide Recipe Challenge:

Mike's Mediterranean Oat Cakes with Tomato Kale Gravy

 

 

 

Mixing Up the Oat Cake "Batter"--Steel Cut Oats, Parsley, Tahini-Free Roasted Red Pepper Hummus, Garlic & Roasted Red Peppers

 

Chopped Onions, Garlic, Parsley, &  One Italian Field Roast "Sausage" (not an Esselstyn-approved ingredient, & can be left out--the red pepper flakes & some fennel seed can give you that  Italian "sausage" flavor)

 

One Pound of Farm-Fresh Kale, Stripped of Stems, Cut Into Ribbons

 

Dry Sauteeing the Onions, Red Peppers, White Beans, & "Italian Sausage"

 

Add 2 Cups of Cento's San Marzano Peeled Tomatoes with Some Puree--Another Heart-Health Booster

 

Mike is a San Marzano Man - After Trying Them, I Can Understand His Loyalty to This Tomato

 

Oat Cakes Bake in No-Stick Silicone Muffin Cups - So Easy to Use

The Tomato, Kale, & Bean Gravy

 

Three Oat Cakes Waiting for the Gravy 

 

Mike's Mediterranean Oat Cakes with Tomato Kale Gravy

 

 

Serves 5-6

Click here for the recipe on one page.

Note:  These cakes are a winner.  I plan to make a batch up regularly to keep in the freezer.  Works well for a quick breakfast, lunch or dinner & can be easily topped with jarred (my fave: Walnut Acres no-oil pasta sauce or "Appetite for Reduction's" Puttanesca (pg. 75)

First the Oat Cakes

Ingredients:

One Cup of rolled oats cooked to package instructions (Boil in water for this recipe)
Hint.. thicker consistency is better here. HL's substitution: I used my fave-steel cut oats, which take longer to prepare!

1 tablespoon nutritional yeast (helps tighten/thicken up the oatmeal and helps you cheese fans) HL's substitution: I used 2 tablespoons

One Cup Fat-Free Roasted Red Pepper Hummus (Sahara brand if you can find it--There are other brands of fat-free hummus on the market, or you can make your own)

Chopped Italian Flat Leaf Parsley (Lots)  HL used about a cup.

Extra add-ins: chopped garlic, oregano, chopped roasted red pepper, basil

 

Preparation:

 

1. Transfer cooked oatmeal to large mixing bowl.

2. Add hummus and finely chopped Italian Parsley. More garlic, oregano, basil, cumin (HL left this out), or chopped roasted peppers (HL added 2 roughly chopped roasted red peppers) would be additional options here…. Mike's thinking is that oats can absorb some serious savory.. so add what you like.  Mike makes his own Hummus. That, as they say, is a whole other show.

3. Combine, and with a large spoon place Oat / Hummus batter in silicon
or non stick small muffin or cupcake pans. Mike's were silver-dollar size.  (HL filled hers muffin cups to about 3/4 full--and got 16 muffins--but they took much longer to bake!)

Bake in preheated 375 degree oven for 20-25 minutes. You are going for
golden exterior crust and moist in center.  Just keep an eye on these--and bake as long as necessary to get them golden, with a moist center.  (HL had to bake her muffins for about 50 minutes--kept a close watch on them--to get them golden, with just a slightly moist center.  Next time I'll bake them at 400 degrees)   

These refrigerate well if doing ahead of time or storing leftovers.  Highly recommended! Will speed up the preparation & it would be wonderful to have a stash in the freezer or fridge!

 

Kale Gravy

Note: Mike is a San Marzano tomato snob. He admits it. He also admits that he spends too much on these canned beauties from the old country in this down economy. But Muir Glenn
ain't exactly cheap, either. Any quality crushed tomato product will work.

Hint: Due to their natural sweetness, San Marzano's require a bit more salt for balance.
If salt restriction is your goal you may want a more acidic variety.

 

Ingredients:

1/4 cup diced white or sweet onion  (HL added about 1/2 cup)

3 cloves fresh chopped garlic

Red pepper flakes, to taste (read spicy) You want this dish spicy--but suited to your tastes!

One bunch fresh kale greens washed, large stems removed, and cut in ribbons. (HL used 1 pound)

1/4 cup low/no sodium vegetable broth for "dry" sautéing (this is where Mike says he misses a little olive oil.)

1 can cannellini beans drained and rinsed (optional…but highly recommended) (HL didn't have cannellini beans & used white kidney beans)

One link of diced Field Roast Italian sausage  or Mexican flavor works great also.(Optional) Hint: if you can't or don't want to use the Field Roast--add some fennel seed to give "gravy" the Italian "sausage" taste

2 cups of the San Marzano canned tomatoes (from a 28 oz. can) and some of the puree from can as needed. (HL used almost all of the 28 ounce can) 

Splash Red Wine vinegar or balsamic vinegar  (HL forgot this!)

 

Preparation:

1.  In a large saute pan "dry sauté" onion and pepper flakes over medium heat adding a little vegetable broth as needed. When onions release juices, add the Field Roast sausage, if using it, and turn up the heat slightly. Brown for 3 minutes and add chopped garlic and the rinsed beans.

2. The beans will "trap" the garlic-onion-sausage flavor. Add a few more drops of broth around edges of pan and put a cover on for two-three minutes.

3. Remove cover and add tomatoes and puree/juice, breaking up the whole tomatoes with a spoon.  Season with (optional) salt and pepper.

4.  Add the kale greens and cover again. Garden fresh kale will be tender and ready in under 10 minutes. But kale can be stubborn, so cook to your tastes to get it the way you like it. Some prefer al dente, others like kale softer, gentler to the bite.

5.  Put a few oat cakes (HL used 3 per serving) in bottom of serving bowls, (reheat for 15 seconds in microwave if using leftovers)

6.  When kale is tender, spoon your kale, tomato, bean gravy over the oat cakes

Note: Mike likes a sprinkle of red wine vinegar over the finished dish, but balsamic is great too. (HL left this last step out)

 

Nutritional Information Based on 1/5 Serving of the Recipe

This is truly a palate pleasing nutritional powerhouse!   It doesn't get much healthier, and tastier than this!!  Read this label.

 

 

Nutrition Facts Louisville Mike Oat Cakes wt Tomato Kale Gravy
Serving Size: 1 serving
Amount Per Serving
Calories	375
Total Fat	5.7g
Saturated Fat	0.8g
Trans Fat	0g
Cholesterol	0mg
Sodium	468mg
Carbohydrate	66.1g
Dietary Fiber	14.6g
Sugars	4.5g
Protein	24.2g
Vitamin A 366% Vitamin C 258% Calcium    28% Iron 42%

Stay Tuned for More Recipes from Mike.   They're load with spice, kick & originality.  Definitely, foodie-approved, IMHO.

I'm loving Mike's Kick A** Thai Peanut Butter (PB2) Chili Oatmeal with Yin Choy (or spinach or kale) &  I can't wait to try his Honey & Chipotle Black Bean & Sweet Potato Cakes!

We'd love to get your feedback on the Oat Cakes with Tomato Kale Gravy.  So, fire-up your test kitchens--and get cookin'!!!

 

Hot-Off-the-Press Article about Derek Tresize--Vegan Body Builder

 

photo by: Rebecca Bolte

 

Check out the Sept. 20, 2011 article in The Miami New Times, by Camille Lamb, "Derek Tresize, Vegan Bodybuilder: Meat Grows Muscles and Cancer".    

I had never heard of Deek Tresize before today.  This article was sent to me by a cardiologist who eats plant-based.  

An excerpt:

 

How did all of this start?

"I was pretty much a red-meat, chicken, and broccoli guy before, which is what you see a lot of the strength trainers doing. Then I just started learning about the negative effects of animal protein on the body, and I thought I'd give it a shot. Just from reading in Dr. T. Colin Campbell's "China Study", and from Dr. Joel Fuhrman's, "Eat to Live", you hear over and over the promotion of cancer, the promotion of heart disease, diabetes, autoimmune diseases, significant problems that afflict millions of people.

Heart disease and cancer both run in my family. So I tried going 30 days without touching [animal products], and I noticed right away, aside from food cravings, I felt much cleaner. That's the best word -- you feel cleaner inside. Then, after the 30 days, I went back to trying to eat those foods again, and they made me really sick. And so that was kind of a wake-up call.

 

How did your dietary shift affect your athletic performance?

 
First thing, I lost a ton of weight, but it was body fat. It went from 12 percent to seven percent over a couple months. Which is a huge drop. I hadn't been able to do that with a whey protein diet, or with tons of cardio. But just by changing what I ate, the fat disappeared.

 

What do you mean by that?

 
Just based on our physiology, based on our digestive system, we're really geared towards breaking down plant material. But all athletes are like, "No, you need to have animal protein -- it's a complete protein, all the amino acids," and all that, so I was kinda surprised to get leaner and get stronger pretty quickly.

​I looked at all the medical studies and disease rates. People that eat a plant-based diet are healthier. And I looked at comparisons of us to a lion and to a horse. And we're nearly identical to the horse and nothing like the lion in terms of our digestive tract, which is pretty interesting. Because a lot of people would assume the inverse. And also look at us in terms of behavior. Carnivorous animals will be active a very short period of time. Like a lion will sleep 20 hours a day and be active for, say, four. Versus horses, you know, they spend their whole day foraging. So they're awake a long time. And people. People sleep eight hours; they're active for 16, 18 hours. And then you look at our teeth. Definitely not designed for catching and killing animals. So it really does make sense that we're designed to eat plants, and not eating plants causes problems.

Go to the article & read the rest.

 

What's Life Like Cruising in the Plant-Based No-Oil Lane? 10 Days in the Life of the Healthy Librarian with all the Boring Details. We Get By With a Little Help From Our Friends, Family, & Blog Readers. Recipes, Too!

 

Drawing by Robert Krulwich 

 

These Things I Know To Be True

 

 How Do You Change the Way You Eat?

1.  Get educated.  Here's a good start.

2.  Learn to cook food that tastes delicious.

3.  Do it day after day until it's a habit, and your preferences change.

4.  Find a support group of like-minded people to inspire you.  Habits are contagious.

-The Healthy Librarian-

 

 

How can we change our behavior?

"So, in seeing it differently the temptation is less. And the way we do that, as Aristotle understood years ago, is through habits.

We have habits of politeness. We have habits of self discipline. And you change your mind by changing your behavior.

Or as the Alcoholics Anonymous folks say, you fake it 'til you make it. And so by changing your behavior in small ways, that helps you control your impulses on the big things."

-David Brooks, interviewed by Diane Rehm on NPR about his newest book, The Social Animal, on Thursday, March 10, 2011-

 

 

Want to get really good at something? 

1.  Do it everyday!

2.  And find yourself a knowledgeable mentor who will give you constant feedback, point out your tiniest errors, and push you to take on tougher challenges.  Simple, huh?

-The advice of Malcolm Gladwell, Geoff Colvin, & Daniel Coyle, three authors who have studied success-

 

 

If you received this post via email, click here to get to the web site with all the links. 

Today I really did plan to write my follow-up post to: "Fifteen Months Into the Esselstyn-Style Plant-Based No-Oil Way of Eating - The Healthy Librarian Spills the Beans - And It's All Good! Can't Wait to Compare Notes with Bill Clinton on Saturday"     That's  going to be the one with my favorite tips, tools, recipes, & pantry staples.   But, my brain wrote an entirely different post this morning while I was taking a Spinning Class.   So, that's what you're going to get.

Sorry--I'll start that toolbox post as soon as I get this one out!

 

 

The Past Ten Days, Cruising in the Plant-Based Lane

 

 

I'll be honest with you.  The hardest part of sticking to a plant-based diet is eating out with friends, or getting together socially with friends & family.  It's easy to "eat right" at home.  But, when you venture into the "real world"--that's when the challenges really begin!

In July 2010 Dr. Pam Popper, who runs the Wellness Forum, and is featured in "Forks Over Knives" said something that really made an impression on me. 

"The longer I stuck with the plant-based no-oil diet, the less awkward & easier it got for me, socially.  

Once my family and friends realized that this was more than a fad for me--that I was really serious about it--they respected it.  They stopped bugging me.

They stopped pushing nachos, burgers & fries, & cakes my way.  They made sure there was going to be something I could eat when they invited me over."    paraphrased from a conversation with Dr. Pam Popper

 

Pam's right.  Now that I'm over 15 months into living in the "Plant-Based Lane", things have changed.  A lot.  

So--sticking with this whole theme of "what's in my toolbox of tricks" that keeps me moving on the "almost" straight-and-narrow plant-based path, I keep thinking about how this past week played out.  How effortless  "my so-called diet" has now become.  Basically, it's a non-issue.

And it really is a group effort, because of all the support I get from you, from my husband, my co-workers, my family & friends, the research I read, and the Esselstyns.

 

Thursday, September 8, 2011  

 

1.  The plant-friendly party at work:  My friend and co-worker, Marlene decided to treat the entire library staff to a deluxe catered Mexican lunch.  She had recently been recognized for her outstanding work with a Caregivers Award that came with cash--and she generously shared her bounty with all of us.  

Where am I going with this?   Support from co-workers, silly.  Marlene made sure that 1/2 of the lunch included vegan enchiladas, guacamole, salsas, vegetables & rice--nothing fried, no meat or cheese or dairy, no lard.  She also included a gorgeous fruit salad for dessert--and a healthy chip alternative to the typical tortilla chips.  

She did not have to do this--but she did!  Sure there was a platter of fried foods with pork, steak, cheese, & chicken flautas, burritos, & tacos---and plenty of chocolate chip cookies--but, she made sure there was a healthy alternative.  Update:  everything was devoured--leaving almost zero left-overs.   Learn more about the healthy librarians with whom I work, here.

2.  A surprising phone call from my niece:  M. left me a voice mail message.  "I need to ask you something.  Call me."   OK--I had no idea what this might be.  Turns out, she had recently watch CNN's "The Last Heart Attack"--and it made a huge impression on her.  She was ready to change how she ate.  But...now she had a new dilemma.  Her baby's pediatrician strongly recommended she start her very healthy active--but slim six-month old on meat, now!  She didn't want to--what did I think?

3.  A text from my daughter-in-law:  "So excited you posted the Tortilla Soup recipe...I have been craving that.  I also got [your Son #1] to agree to watch Forks Over Knives & read Dr. E's book. 

 

Friday, September 9, 2011

 

1.  Inspiring emails:  I continually receive inspiration from people all over the world who share with me their success stories of renewed health after starting a plant-based no-oil Esselstyn-style diet. Nothing beats reading about someone else's successes!  Some had heart attacks. Some had multiple bypasses.  Some had stents.  Some just wanted to get off of the poly-pharmacy treadmill.  Some did it for prevention.   On Friday I received some special ones, that knocked my socks off--along with plenty of great tips for salad dressing recipes and where one can eat out "safely".  Like this link to a Dr. McDougall listing of "safe" restaurant suggestions--you'll have to do a lot of scrolling.

2.  Grilling indoors.  I ran out of propane for my grill.  Who knew that my grill pan would do an even better job?   As my husband took off to usher at our synagogue, he asked if I could grill some quick MATCH "Chicken" burgers for dinner.  Sure.  No problem.  I mixed them all up--took them out to grill--and darn it!  The propane tank fizzled.  And the spare hadn't yet been re-filled.  Now what?   Bingo!  I heated up my Cuisinart Green Gourmet (no-Teflon) Grill pan & those burgers turned out absolutely delicious.

MATCH "Chicken" Burgers, Sprouted Wheat Bun, Lab Rat's Homemade Pickles, Baked Squash & "Fried" Yukon Gold Potatoes

 

This recipe comes from an old favorite Perdue Ground Turkey Burger Recipe that I refused to throw out.  My husband, son #2, friends Cheri, Neal, and their college-aged son are also fans of these burgers.  

 

Grilled "Chicken" MATCH Burgers (has soy, gluten, & a smidge of canola--so they're not-Esselstyn-approved)   

 

Click here to find out more about MATCH

 

1 pound package of MATCH Chicken

1 cup of Ian's whole wheat panko crumbs

1/2 cup chopped onion

1/2 cup chopped sweet red or green pepper

3 TBS worcestershire sauce (vegan or regular)

1 TBS dry mustard

1 TBS Dijon mustard

2 TBS ketchup (no/low sugar/salt preferred)

1 1/2 tsp. Bone-Suckin' Sauce Seasoning & Rub

1 + teaspoon curry powder

 

Mix it all together.  Make six patties.  If grilling outside, put these in a grill cage (to prevent sticking) because they're very very low fat--or grill them inside like I did, using a grill pan.   Do not overcook--don't want to dry them out.

We enjoyed them on an Alvarado Street Sprouted Wheat buns, with some baked squash, "fried" Yukon Gold potatoes, & Appetite for Reduction Cool Slaw.

 

 

 

Nutrition Facts Healthy Librarian's MATCH No "Chicken" Burgers (makes 6) Serving Size: 1 serving Amount Per Serving Calories 178 Total Fat 4.2g       Saturated Fat 0g       Trans Fat 0g Cholesterol 0mg Sodium 444mg Carbohydrate 21.3g       Dietary Fiber 5.3g       Sugars 3.4g Protein 15.7g Vitamin A 9% Vitamin C 44% Calcium    7% Iron 19%

 

 

 

 Saturday, September 12, 2011

 

1.  One of so many 9/11 10th anniversary stories that touched me deeply,  NPR's Story Corps "Slain Priest, Father Mychal Judge--Bury His Heart, Not His Love".  A highly recommended short read.

2.  Oatcakes with San Marzano Tomato-Kale "Gravy".  Received an email from Mike in Louisville (a guy who appreciates really good food) along with a fabulous-sounding recipe to try.  Long family history of early heart disease, & his 48 year-old sister's heart attack motivated him to go Esselstyn plant-based. Lost 45 pounds in six months.  I'm trying his recipe for dinner tonight.  My friend Fran is going to give it to her amateur chef-husband to test-drive it in his kitchen, too.  We'll let you know!

3.  Eating out with friends.  Asian Vegan.   On Saturday night, 10 of us gathered at a local Asian restaurant that has a wonderful gigantic round table complete with a Lazy-Susan--perfect for sharing dinners.   Plenty of vegan options, here--including the new addition of Gardein chicken.  But, certainly no oil-free options.  I should have asked--I didn't.  Of the 10 in our group--6 ordered meatless.  The times they are achangin'!  But, four hours later--my stomach felt uncomfortable--and I'm not one to ever have stomach issues.  It stayed with me all night.  No big deal--but it was there--nonetheless.  The dishes weren't oily--but I'm sure they weren't oil-free.  Was that the reason for the stomach woes?  Bottom Line: Dining out with friends is always fun--and I'm glad there are decent dining options.  Next time I'll specify, "no-oil" please.  I've done it before--I'll do it again.

4.  The After-Dinner Birthday Dessert.  Gourmet Sorbet works!  After dinner we all went to the home of one of the couples in our group for a "surprise" 60th birthday dessert.  Cake, Jeni's  Dark Chocolate & Buckeye Ice Cream, Jeni's Poached Pear Riesling Sorbet, & fruit salad.   I passed on the cake.  I couldn't pass up on a small taste of Jeni's Dark Chocolate, and I thoroughly enjoyed the Poached Pear Riesling Sorbet.

 

Sunday, September 11, 2011

 

1.  Post-Spin Class Girl-Talk Update with My Plant-Based Spin Buddy, Ms. C.   I hadn't had a chance to catch up with Ms. C for awhile.  I was in a rush--but, Ms. C had way too much to share.  It was worth it!

• She's been eating Esselstyn-style plant-based for over a year, now.  It was high time for a new wardrobe.  She promised herself she would wait a year before buying new clothes.  "How'd you manage that?  Your clothes had to be falling off!"  I said.   "Well, I did buy a few things. But, yesterday was a big shop."   She said she had reached the point of no-return.   Her old way of eating was now history for her and her husband.  They feel way too good, know way too much, and their health has improved so much--that she knew there was no going back.   Ms. C started this diet to support her husband's health--she was average weight--and thought she was in good health.  But, her subsequent weight loss--and her new & improved annual physical convinced her--and her doctor, that she was on to something!
• Following All the Rules.  No exceptions!  If you have heart disease, diabetes, or weight issues you cannot eat walnuts, avocados, Larabars, dried fruit, probably no more than 2 or 3 pieces of fruit a day, or add fruit into a Green Smoothie.  Some of us can get away with this.  Or maybe we're just kidding ourselves. Others cannot. They'll gain weight & won't see all the blood sugar & lipid improvements they're after.   Ms. C, my husband, & I don't have heart disease--and seem to be able to get away with these "sometimes-but-not-daily" additions to our diet without weight gain or problems.  Ms. C's husband knows he needs to be vigilant--and follow the rules!  I'm just saying.....
• Eighty-Something Enlightenment after CNN's "Last Heart Attack"--Ms. C's 80-something in-laws are the poster-children for why you want to eat plant-based--if you get my drift.  To them there's nothing wrong with corned beef sandwiches, brisket, lox & cream cheese, & cheesecake.  They didn't understand Ms. C's & her husband's new way of eating.  Not at all.  That is--until last Saturday. They confided to their grandson that they saw Dr. Gupta's show, "The Last Heart Attack".    It was a light bulb moment!  "Ah ha!  Now we understand why your mom & dad are eating that way!  We're glad.  Good for them!"    And good for all of us that Dr. Gupta so articulately explained the benefits of a plant-based no-added-oil diet.

2.  Kitchen Lab Experiments!  Lightening up Healthy Girl's Kitchen Creamy Asian Dressing recipe.  Wendy of HGK posted a delicious sounding redo of a Creamy Asian Dressing that was made with a 1/2 cup of olive oil.   Her redo subbed 1/2 cup of almonds for the oil, plus it had some toasted sesame oil in it.  

Hmm.  I wondered how it would turn out if I subbed Mori-Nu Low-Fat Silken Tofu for the almonds--and then subbed toasted sesame seeds for the sesame oil.   I loved how my re-do of Wendy's re-do turned out.

It makes plenty, and I loved it on top of Wendy's chopped raw broccoli, cauliflower, red pepper & currant salad.  I also mixed in some 100% soba (buckwheat noodles), along with some teriyaki baked tofu--for one delicious take-to-work lunch!

 

No-Fat Creamy Asian Dressing with Chopped Raw Broccoli, Cauliflower, Currants, Soba Noodles, & Teriyaki Tofu

 

 

No-Fat Creamy Asian Dressing (based on HGK's Redux Recipe)

Makes 2 1/4 cups

 

1 inch fresh ginger, peeled

1  cup of Mori-Nu Silken Low Fat Firm Tofu (in a box)

2 teaspoons of toasted sesame seeds

2 garlic cloves, peeled & chopped

4 tablespoons (1/4 cup) of mellow white miso

juice of one lime (2+ tablespoons of lime juice--more is fine)

6 pitted dates 

2 tablespoons of low sodium soy sauce, tamari, or Nama Shoyu

1/2 cup of water

Combine all the ingredients in your blender, Vita-Mix or food processor and blend until smooth & creamy.

 

Nutrition Information--based on 1/4 cup serving  (HGK's Redux is a big improvement over the 1/2 cup olive oil recipe, but it still clocks in at 80 calories per 1/4 cup serving, with 4.4 grams of fat--about 50% fat)

 

 

Nutrition Facts Healthy Librarian Creamy No-Added Fat Asian Dressing (1/4 cup servings) Serving Size: 1 serving Amount Per Serving Calories 42 Total Fat 0.5g       Saturated Fat 0.1g       Trans Fat 0g Cholesterol 0mg Sodium 380mg Carbohydrate 7.6g       Dietary Fiber 1.2g       Sugars 4.2g Protein 2.1g Vitamin A 0% Vitamin C 5% Calcium    1% Iron 4%

 

 

 

 

 

The Chopped Raw Broccoli & Cauliflower Salad with Soba Noodles & Dressing

 (based on Gena's Choosing Raw recipe)
  

 

 

Serves 4

 

3 heaping cups of broccoli florets

3 heaping cups of cauliflower florets

1 large red bell pepper, finely diced

1/3 cup currants

2 cups of cooked 100% buckwheat soba noodles (mix in 1/2 cup per salad)

Dress with 1/4 cup of dressing per each serving

Optional topping:  diced baked teriyaki tofu--1/2 of the normal serving

Finely chop all the vegetables.  Mix together.  

To serve,  mix soba noodles into the vegetable salad.  

Top with dressing (1/4 cup per salad)

 

Nutritional Information for 1 serving of salad with Creamy Asian Dressing--soba noodles & tofu not included:

 

Nutrition Facts Healthy Librarian's Redo Raw Broccoli & Cauliflower Salad wt Creamy Asian Dressing (no-added fat) Serving Size: 1 serving Amount Per Serving Calories 129 Total Fat 0.6g       Saturated Fat 0.1g       Trans Fat 0g Cholesterol 0mg Sodium 420mg Carbohydrate 27.4g       Dietary Fiber 6.7g       Sugars 17.7g Protein 6.1g Vitamin A 36% Vitamin C 250% Calcium    6% Iron 10%

 

Nutritional Information for 1 serving of the Salad with Soba Noodles & creamy Asian Dressing (tofu not included)

 

Nutrition Facts Healthy Librarian's Redo Raw Broc & Cauli wt Dressing & Soba Noodles Serving Size: 1 serving Amount Per Serving Calories 229 Total Fat 1.1g       Saturated Fat 0.1g       Trans Fat 0g Cholesterol 0mg Sodium 423mg Carbohydrate 48.9g       Dietary Fiber 8.2g       Sugars 18.7g Protein 9.1g Vitamin A 36% Vitamin C 250% Calcium    7% Iron 13%

 

 3.  The Book Club's House-Warming Dinner--Plant-Based Options Galore.   After the salad dressing experiment I needed to quickly get into gear to prepare my Grilled Italian Sausage, Onions, Peppers & Rice Dish  to take to the house-warming dinner we were having at the new home of one of the members--scheduled at 6:30 pm.

I've long ago ditched the oil in this recipe--and substituted extra lemon juice---but this time I decided to cut that acid taste, & substitute Low Fat Mori-Nu Silken Tofu for the olive oil/or extra lemon juice.  

I liked it.   And so did everyone else--every speck of this dish was devoured--and I couldn't enjoy seconds. But, not to worry--there was plenty of other plant-friendly food to enjoy, brought by the others in the group.  

An amazing oil-free gazpacho, a green salad--luckily I brought along some of my left-over Creamy Asian Dressing--and a delicious cold fruit soup.   The only dishes I skipped were salmon, chocolate brownies, & M & M's.   And there you go--this group went out of their way to leave out any extra oil or cheeses from dishes, where they could--like the soups, salsas, & salad.  Click here, scroll down a bit & read about my previous unhealthy lavish book club spread.  (and make note about the Alkalol mention in this post, too--amazing stuff!)

 

Monday, September 12, 2011

 

1.  The Happy Herbivore, by Lindsay S. Nixon.   Mary, the Librarian gives it a Big Thumbs Up!--says it's the only cookbook she's found that really has no-added fat.   Last week I finally got my copy of The Happy Herbivore.  I knew I wouldn't have a chance to do much with it, so I shared my copy with Mary--who took it home over the weekend.   She loved Lindsay's Cheddar Cheesy Sauce--served it over mashed potatoes--and brought some in on Monday for all of us to taste.  Not exactly cheddar cheese--but a delicious stand-in.  Mary returned my copy--and ordered her own.  Looking forward to cooking my way through this new cookbook.

2.  Pizza in the Pantry--my back-up plan.  Lab Rat was getting home late--and since I was the first one home--I did the dinner honors.  Thank goodness I always have all the fixings for pizza in my freezer & pantry.  Dinner on the table in 30 minutes.  Wasn't Lab Rat happy to find already cooked pizza when he got home at 8:00ish?   I've always got a stash of Sami's pizza crusts in the freezer, some Walnut Acres Low-Sodium No-Fat Pasta Sauce, mushrooms, sun-dried tomatoes, roasted red peppers, artichoke hearts, and  kalamata olives in the pantry, just in case!.  Get that easy breezy recipe here.

3.  My Sister-in-law left me a long voice mail message:  Diet's going great.  Not as hard as I thought it would be.  Only one minor transgression--no big deal.   Do you need some context for her message?  Click here

 

Tuesday, September 13

 

1.  A Vegan Pot-Luck Luncheon.   See how much has changed over the past 15 months?  Who could have predicted that I would be invited to a pot-luck vegan lunch given by a friend of a friend.  Wish I could have been there!  Looking forward to hearing all about it.

2.   My Sister Calls as I'm About to Leave Home.  "Hey, guess what I just bought?  Appetite for Reduction!"    Turns out, the first recipe she tried out was the Arabian Nights Lentil & Rice Soup.  click here for the recipe--and just scroll on down!  She & my BIL LOVED it!  She says her next foray will be the Buffalo Tempeh & Cool Slaw wrap.   Thank you HGK Wendy for turning me on to this recipe.  Just so happens to be my favorite.  I've made it at least 5 times.  Crazy that sis & I picked the same recipes to try out--we're like identical twins separated at birth!

3.  Nashville Fran calls to tell me her husband made some amazing lentil burgers over the weekend.  I want that recipe.  Her husband knows how to cook!

 

coming up Wednesday, September 14, 2011

 

1.  After work it's going to be Maj with my gal pals. We'll be lucky to get in three games with the way we like to talk & kibbitz.  We're going to be playing at a local restaurant that won't mind us taking up space for 3 hours--as well as someplace where we can get a plant-based dinner.   Who'd have ever predicted fifteen months ago, that this wonderful group of friends would now all be leaning in the plant-based direction?  Meet the Mahj ladies.

 

coming up Saturday, September 17, 2011

 

1.  Cooking up a special plant-based no-oil dinner to celebrate buddy Ken's milestone birthday!   Turns out the guests want to come early & help with the cooking!   Who could ask for anything more?   Well, maybe a glass of wine or beer to go along with the cooking.  Haven't planned the menu yet.  Anyone have some good suggestions for a celebration dinner?   Who's the birthday boy?  Seeing if you can figure it out?

 

 

I'm Serious!  Does Anyone Have a Plant-Based Amazing Dinner Party Menu to Suggest?  I'm All Ears!

Saturday Morning Heart to Heart Girl Talk with My Sister-in-Law - Triglycerides, Esselstyn Diet Success, Restaurant Insanity, Molten Lava Cake, Tortilla Soup - and of course, the Grandkids, Kids, & Husbands

 


Photo by Vincent Van Der Pas

"When triglycerides go up over 100 we start making abnormal forms of cholesterol--the small dense LDLs that are atherogenic and penetrate much more rapidly into the arteries than normal large LDLs. 
 
When triglycerides start going up--and the changes start around 80-100--nearly everyone with triglycerides over 100 is making significant amounts of small dense atherogenic LDL--above 150 almost all LDL particles are small dense and atherogenic." 

-Dr. Patrick E. McBride, Professor of Medicine and Family Medicine, University of Wisconsin, and a member of the Expert III NCEP Panel setting cholesterol guidelines-

 

 

If you received this post via email, click here to get to the web version with all the links.

On Saturday morning, my sister-in-law and I FINALLY had a chance to catch up.  

We talked for an hour staight--which is nothing for us--we'd barely scratched the surface of what we could cover--but we both had to call it quits to get on with the rest of of the stuff on our To-Do Lists.

She had some pretty good news to share--and I asked her if it was OK if I shared it with you.  She said, "Sure! Go ahead."   So here's what we talked about....

 

What's Up with My High Triglycerides?  Help!

 

Here's the back story.

Exactly, one month ago my sister-in-law texted me a cryptic message, "Call me when you have a chance.  Need your opinion."

Turns out, she'd had her annual gyno exam.  Her doc had taken her lipids, and she' had just found out that her total cholesterol was too high--and her triglycerides were off-the-charts high.

 

She: "How can that be?  I really do eat healthy.  I exercise.  My doc wants me to make an appointment with a cardiologist ASAP, but I don't want to go on statins, or take anything for the triglycerides.  Most of my other numbers are OK--the LDLs & HDLs--but the triglycerides are sky-high.  I'd really like to go 100% on the Esselstyn diet first  & see if I can get those numbers down."

Me:  "Well, don't get mad at me for saying this--but I've been there myself--thinking I'm eating a healthy diet, when I'm really eating "a healthy diet at home"...in addition to a load of crap out-of-the-house!  

I know you make healthy meals at home--but it's probably all the rest of the stuff you're eating.  The restaurants, the traveling, the cookies, cakes, & pastries your friends make, the lack of exercise when you're traveling, the wine & rum, the sugar, the dinners at friends', the crusty French bread, yada yada yada.  It all adds up--and bottom line--if you're taking in more calories than your body needs--you can end up with high triglycerides!

Look, I never would have tried the Esselstyn diet 100% if he hadn't challenged me to do it.  You won't know if it works until you do it 100%.  Once I did it 100% & saw the results--I was convinced.

High triglycerides, are bad news.  Definitely see the cardiologist. But, sure-- try the diet first to see if it can make a difference for you.

She:  I've already downloaded Esselstyn's book on my Kindle.  Can you send me any other info you might have that will help?  I've got just 2 1/2 weeks to try this out, before I go out-of-town with my friends.  I know I won't be able to do it 100% on vacation--just not possible--so I'm going to see if I can get a cholesterol test before I leave on vacation to at least see if I'm on the right track. Before I see the cardiologist.

Oh, I've been reading up on triglycerides--but send me anything you might have on the blog that would help.

Here's what I emailed her:

Here's one of the posts I've written about on triglycerides--but this one sums it all up.  NOTE:  In April the ranges for normal all moved downward.  Now, the recommendation for the normal range is at 100 or below (no longer below 150).  But as you'll read, it's best to be at 80 or below. You want to make sure you're making light fluffy LDLs, not the small dense kind.  You might request the NMR particle test.  And here's the link to the new American Heart Association Scientific Statement recommending that triglycerides ought to be at 100 or below--not 150.

You want me to ask Dr. Esselstyn what he suggests you do?

Good luck!

Love you!

My note to all of you:  Please read that post I sent my sister-in-law about triglycerides.  It will tell you everything you ever wanted to know about these bad-boys.  They're an independent risk factor for strokes & cardiovascular disease.  If you've got a lot of belly fat--you probably have high triglycerides.  If you're eating more calories than your body can burn off--you probably have high triglycerides.  To read even more (yeah right!) about the triglyceride stroke/heart connection, click here and here and here.

How Strange is This?  The day after I sent the email to my sister-in-law, Dr. Esselstyn just happened to call me at work with a library question.  Of course, I asked him for some words of wisdom for my sister-in-law & for high-triglycerides in particular.  Darn, I no longer have my notes--but here's what I remembered he said:

• Cut out the sugar--all kinds!  (my note: be sure to read this and this)
  
• Cut out alcohol
• Cut out the white foods--refined flours, pastas, breads, rice, crackers, etc. If high triglycerides are a problem for you--stick to just eating whole grains--and skip foods made with whole grain flours, like breads & pastas.  Even whole grain flours can raise triglycerides in folks who are overweight and insulin-resistant.  Think about it--flours of any kind are "processed" & digest too quickly.  Instead eat quinoa, wheatberries, hulled barley, steel-cut oats.  Flourless sprouted breads, like the Ezekiel brand, are a better choice if you need a bread.
• Remember!  Green leafy vegetables are the Main Event when it comes to making blood vessels "heart attack proof".  Load up on vegetables over grains!
  
• No fruit juices--and be careful not eat too many fruits, either, if you have high triglycerides.  Stick to the ones with the lowest sugar content.  (my note: the fruits lowest in fructose include strawberries, berries, cantelopes, grapefruit, peaches)  Source: AHA statement quoted on CardioBrief
  
• Avoid smoothies made with fruit!  It can cause a rapid rise in blood sugar for some people.  I see it happen a lot!
• Avoid dried fruit--too much sugar!  Especially high sugar fruits like dates & raisins.
  

 

Oh heck--I really really don't want you to miss the Triglyceride Post I emailed to my sister-in-law--so, just in case you don't click that link--I at least want to make sure you get some of the key points:

In A Nutshell--Here's What Dr. Patrick E. McBride is Saying About Triglycerides

• If your triglycerides are under 80 you are making "normal large" LDLs that are not very atherogenic (think atherosclerosis; arterial plaque; hardening of the arteries)

• When triglycerides are over 150 (there are just too many particles floating around with no where to go) they briefly get inserted into the LDLs and change the LDLs into "small dense atherogenic" particles.

• Stealth LDL: That's what you call what was once a normal LDL particle that's been penetrated by free-floating triglycerides.  When triglycerides are too high they are able to change the LDL into "small dense dangerous" LDL that oxidizes very easily (a bad thing) and penetrates rapidly into the arteries. Note: Triglycerides are not supposed to penetrate the LDLs!!

• Normal LDL: It's difficult for normal LDL (large & fluffy) to penetrate into the wall of an artery!

• When triglycerides are between 80-100 you start to  make abnormal LDL.  Some of it starts changing into the "small dense atherogenic" variety at this level.  (If changes start happening over 80--it looks to me like the only safe triglyceride number is under 80!)

• When triglycerides are over 100--according to Dr. McBride--you've turned the corner & "are making at the very least, a significant amount of "small dense" LDL."

• When triglycerides are above 150, almost all of the LDL particles become "small dense atherogenic".

• Dr. McBride served on the III NCEP Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults that set the guidelines for triglycerides (and cholesterol) back in 2002.  He advocated for the normal level to be under 100--and he strongly believes that the current level will go down to 100 when the next guidelines come out.  Note: in April 2011 the AHA issued a Scientific Statement recommending the new normal be under 100.  Find that here.

• Big clue that your triglycerides are probably too high?  Abdominal obesity aka belly fat.  That's the engine--the symptom--that starts the cascade toward atherosclerosis; heart disease; stroke; type II diabetes.  It's a big reason for triglycerides producing nasty stealth LDL. Read "This Belly Fat is Going to be the Death of Me and Now I Understand Why."  and "Lose That Terrible Horrible Inflammatory Disease-Causing Visceral Belly Fat with Whole Grains? Tufts Researchers Say It Helps!"

• According to Dr. McBride, if you have abdominal obesity, the chances are greater that you are producing the abnormal dangerous "small dense" form of LDL.

• If you overconsume sugar, soda pop, saturated fats, trans fats, refined carbohydrates, and "fried apple pies"--and you are consuming more calories than you need--your body doesn't know what to do with all that junk--and you end up with lots of rich triglycerides--that are very inflammatory and very atherogenic--floating around--just looking for an LDL to penetrate and turn it into "small dense dangerous" LDL!

 

Sister-in-Law Success! 

 

Before my sister-in-law went on her week vacation with her gal pals, she wisely had her blood drawn for a cholesterol test.  She'd been on the Esselstyn diet for just 2 1/2 weeks--eating no-fat, no meat, no cheese, no-oil, no refined grains.

She knew it wouldn't be as good as if she'd been on the diet for 4 weeks--but at least she's get some idea if it could improve her lipids.

 

Test results:  Her total cholesterol dropped 100 points!  Amazing! Full disclosure: for some unknown reason, the lab only measured her total cholesterol--not what she really needed--a full lipid panel.  But she figures the triglycerides & LDLs must be going down if her cholesteol levels came down so much in just 2 1/2 weeks.  She'll be following up with a full lipid panel.

Other good news:  In spite of her one week of transgressions on vacation--she's back to the Esselstyn diet--and she's losing weight.  Best of all, she's losing belly fat!  She's committed to stick with it. She'd rather lower her triglycerides with diet instead of drugs.  Besides, only diet can help reduce weight.

 

What My Sister-in-Law is Up Against.  She Lives in the Southern "Stroke Belt", Her Friends Think Health is All About Genes, Not Diet & Everyone Likes to Eat Out

 

She's swimming against the stream in her neck of the woods.  She's the odd girl out in her social circle.

Everyone loves butter, meat, cheese, pastries, fried foods, good old Southern cooking, and eating out.

Lately, everyone's complaining about being so forgetful.  They thinks it just normal aging. 

Uh??  Think again, folks!

Check out this "hot off the press" article published online in Stroke, Sept. 1, 2011   Buchman, AS etal "Cerebrovascular Disease Pathology and Parkinsonian Signs in Old Age".  It's summarized in the NPR Blog, Shots:

 

"Old people who don't have signs of cardiovascular disease still may have suffered microscopic strokes that don't show up on conventional tests. The small strokes may impair their ability to walk, balance and function just the same.

Scientists examined the brains of 418 priests and nuns after they died. The researchers found that one-third of the brains that had seemed normal using conventional tests while the people were alive actually had damage to tiny blood vessels. The damage was so slight it was impossible to see without a microscope.

The people whose brains had these tiny signs of hardened arteries and stroke were most likely to have had shuffling gait and other movement problems while they were still alive."

 

If you've been eating the standard American diet--and you're eating out a lot, there's a good bet that what we take to be the "normal forgetfulness of aging"--isn't exactly normal.  It could be teeny weeny imperceptible strokes.  Now that's one scary thought!

 

"Dr. Megan C. Leary of UCLA examined over 5,500 MRIs of the brains of 50 year olds & found many had tiny white spots that indicated that they had unknowingly experienced tiny, imperceptible strokes.  These "brain attacks" have the same history and cause as heart attacks.   See "Annual Incidence of First Silent Stroke in the U.S" Cerebrovasc Dis 2003;16(3):280-5.

According to Leary, "'Silent strokes' are epidemic in this country.  While they occur in parts of the brain where they don't cause symptoms right away, the word 'silent' should be put in quotes, because their effects accumulate over the years.''

While a single silent stroke may have no impact, repeated ones lead to memory lapses, mood problems and difficulty walking. They are also a sign that people are especially prone to full-blown strokes.

Keep on eating the same way at age 60, 70, & 80 and there's a good chance that those tiny strokes will add up to increasing memory lapses, and progress on to dementia--depending upon what part of the brain has been affected. 

What's good for the blood vessels of the heart, is good for the blood vessels of the brain."

Dr. Caldwell Esselstyn, Jr., Prevent & Reverse Heart Disease lecture 6/18/2010. see also: The Rotterdam Scan Study;  "Silent Brain Infarcts and the Risk of Dementia and Cognitive Decline," New England Journal of Medicine 2003 Mar 27;348(13):1215-2; "Silent Brain Infarcts: a systematic review,"  Lancet Neurology 2007 Jul;6(7):611-9.

 

As for all that rich Southern cooking--forget about it!  It's killing brain cells and giving the South a new claim to fame:  It's known as The Stroke Belt. 

The "brain-damaging suspects" are likely to be the much-loved traditional Southern diet of fried, salty, & fatty foods along with too little exercise--all of which contribute to hypertension, excess weight, & diabetes--the biggies responsible for stroke risk.

I posted about the brand new REGARDS Study, the Stroke Belt & how the Southern diet is affecting cognitive impairment on July 26, 2011.  No need to repeat what I wrote, just click here to refresh your memories.

 

Two of my favorite quotes about the REGARDS study:

 

"This is a very strong alarm signal.  [The finding suggests that] if you want to keep your marbles, you need to control your blood pressure, excessive weight and other risk factors for stroke."  

Dr. Gustavo C. Roman, the head of the neuroepidemiology section of the American Academy of Neurology, commenting on the article.

[Problems like high blood pressure and diabetes are likely to be "affecting  blood flow to the brain, even if it's not causing a visible stroke.  An undersupply of blood can also cause problems with brain cells that lead to cognitive decline."  

Dr. Kenneth Langa, a professor of Internal Medicine at the University of Michigan, commenting on the article.

 

Restaurant Madness - From "Cook This, Not That"

 

My sister-in-law's friends like to eat out.  Who doesn't?   It's nice to have someone else do the cooking. 

But, once you really know what's in all that restaurant food--most of us will run back to our own kitchens.

Unfortunately, twice a week my sister-in-law has a pretty much mandatory "luncheon meeting" at a restaurant with her business partner.  Sort of non-negotiable. 

Last week, on my weekly public library run I picked up one of those "Cook This Not That" books.  OMG!  I started reading it before I went to sleep--and I couldn't stop interrupting my husband's own reading with, "Listen to this!"   "OMG!  Listen to this one--it's even worse."  

The book shocked me!  No wonder most Americans are overweight.

We haven't a clue what's in that restaurant food--so a big "Thank You" goes out to David Zinczenko & Matt Goulding for collecting all this incriminating nutritional info.  I suspected it--but I really didn't know it was that bad.

And to think how much I used to love Molten Chocolate Lava Cake.  Never again!

 

Chili's Molten Lava Cake - 1,070 calories, 51 g fat, (26 g saturated), 143 carbs

 

No wonder restaurants don't want to post the nutritional info on their menus. 

These aren't the worst offenders--but here's a sampling of some of the meals that even health-conscious folks might consider ordering.

 

Marie Callender's Spanish Omelette:  1,550 calories, 78 g fat (25 g saturated), 2,980 mg sodium

Baja Fresh Chips and Gaucamole:  1,340 calories, 83 g fat (8 g saturated), 950 mg sodium

California Pizza Kitchen Tuscan Hummus with pita:  861 calories, 4 g satuated fat, 1,562 mg sodium

Ruby Tuesday Buffalo Shrimp Quesadilla:  1,465 calories, 89 g fat, 3,528 mg sodium

Houlihan's Fire Grilled BBQ Salmon Salad:  1,182 calories, 61 g fat (9 g saturated), 1,719 mg sodium

T.G.I. Friday's Santa Fe Chopped Salad:  1,800 calories

Panera Bread Tuna Salad on Honey Wheat Sandwich:  750 calories, 47 g fat (9 g saturated), 1,130 mg sodium

Chipotle Grilled Chicken Fajita Burrito:  870 calories, 30 g fat (13 g saturated), 1,940 sodium

Just for kicks, borrow a copy of this book from your library--or check out the worst vegetarian restaurant meals  (check out the side-panel on the left) and then click through the slideshow of the 20 worst new foods in America.

 

  Cook This!  Enlightened Appetite for Reduction Tortilla Soup

 

Enlightened Isa's "Appetite for Reduction"  Tortilla Soup - 223 calories, 1.5 g fat (0 g saturated), 8.7 g fiber

 

 

No conversation with my sister-in-law is complete without sharing recipes--the new finds-that-we've tried out--and loved!

Funny, how she is always trying recipes that I never even noticed--even though we both share a lot of the same cookbooks.  I'm definitely going to reap the benefits of her expert cooking now that she's going Esselstyn.

She:  "Have you tried Isa's Tortilla Soup in Appetite for Reduction?  We all loved it.  But I cut the jalapenos down to just one."

Me:   "Nope.  I never even noticed it in the cookbook.  But I'll check it out as soon as I hang up!"  

And I did, later that day.  A big winner.   Here's my enlightened version.

It looks like a stew or a chili--but it's a soup.  Hearty, spicy, and a big one-bowl meal.

 

Appetite for Reduction Tortilla Soup---My Enlightened Version

click here for the recipe on one page

Serves 6 generously.  Add a salad & an ear of corn for a terrific meal!

 

Ingredients:

1 medium onion, chopped (Isa used a small one)

1 jalapeno, seeded & sliced thinly (Isa says use 2)

1 poblano pepper, seeded & chopped into 1/2 inch pieces (this is the large dark green one--ask your grocer--I had to)  OK to use a sweet green pepper, but go with the poblano!

4 cloves garlic, chopped

(Isa also recommended 1/4 tsp red pepper flakes.  I left these out to see if the soup needed it--and it was hot enough without them--and I like heat!)

1 tsp salt  (optional, always)

28 ounce can of crushed Glen Muir Fire-Roasted Tomatoes

3 cups of low-sodium vegetable broth (plus extra for sauteeing the vegetables)

4 ounces of fresh small corn tortillas--bake or toast these until they are crisp.  Watch them carefully so they don't burn.   (Isa uses 4 ounces of baked corn tortilla chips)

1 tablespoon ground cumin

1 (15 ounce) can of pinto beans, drained & rinsed

1 cup of frozen or fresh corn.  (I like using Trader Joe's frozen Roasted Corn)

1/2 cup chopped fresh cilantro, plus extra for garnishing

Juice from 1 juicy lime

 

Preparation:

1.  Preheat a 4 quart soup pot over medium high heat.  Dry saute the onions, jalapeno, & poblano peppers until the onions are translucent, about 5 minutes.  Add a little vegetable broth if the onions start to stick or dry out--to deglaze the pan.

2.  Add the crushed tomatoes, the 3 cups of vegetable broth, and the cumin to the pot.  Mix well.

3.  Crush the crisped tortillas into crumbs (some bigger pieces are OK) & add about 1/2 of them to the pot--reserving the rest for garnish.   (I ended up adding all of them to the pot, because I didn't read the directions carefully & it thickened the soup, nicely)  You want the crumbs to "melt" into the soup.

4.  Cover, & bring to a boil.  Lower the heat to a simmer, add the beans, corn, & cilantro.  

5.  Simmer for 5 more minutes.

6.  Add the lime juice, taste for seasonings.

7.  Ladle soup into bowls, & top with remaining tortilla crumbs & remaining cilantro.

 

Nutrition Info:

1/6th of the recipe

 

 

 

Nutrition Facts Enlightened Appetite for Reducti The Best Tortilla Soup Serving Size: 1 serving Amount Per Serving Calories 223 Total Fat 1.5g       Saturated Fat 0g       Trans Fat 0g Cholesterol 0mg Sodium 408mg Carbohydrate 46.9g       Dietary Fiber 8.7g       Sugars 12.4g Protein 8.6g Vitamin A 48% Vitamin C 172% Calcium    8% Iron 15%

 

 

 

 

I'd love to hear about your favorite Appetite for Reduction recipes!  

Anyone have some suggestions for "safe foods" when you absolutely have to eat out?

 

 

 

 

 

 

 

 

 

 

CNN's Dr. Sanjay Gupta's Convinced! A Plant-Based Diet Can Prevent & Reverse Heart Disease & Give You Energy to Spare

 

CNN's Ali Velshi:  Can you really cure heart disease with food?

Dr. Sanjay Gupta:  The answer is yes!  We found living proof of this.

Sharon Kintz is the woman we profiled.  A 66 year old woman--had a heart attack--she needed to have heart surgery & she said, "No!"

She's adopted a plant-based diet.  She's very strict about it.  She's been doing it for over a year & it's quite remarkable.  Not only in how much she hasn't had any symptoms of heart disease, but in terms of her energy levels.

She could barely walk before all of this & literally now--a year later--on a plant-based diet, she's able to jump rope & has high energy levels.

CNN's Ali Velshi:  OK, so the plant-based diet is good for your heart, but can you really get enough protein on this diet?

Dr. Sanjay Gupta:  The answer is yes! The protein argument is a fallacy.

It's simply not true that you can't get enough protein on a plant-based diet.  If you do even a little research you find out that broccoli has more protein per gram than most meat.  Spinach has the same amount.  And of course there's tofu.

People who do this diet feel good & have a lot more energy.

 

 

If you received this post via email--you'll need to click here to get to the web version with the videos & links. 

Even though I watched the entire CNN "Last Heart Attack" special on Sunday--this promo really "Takes the Kale" for bringing home Dr. Sanjay Gupta's main point:  Heart disease--the No. 1 killer in the U.S. is a food-borne illness.  It need never exist.  Food can cure it--and make you heart-attack proof! 

Please take the four minutes to watch this promo--yes, even if you watched the special!  I promise you--it's worth it.  

Gupta comes clean with exactly what he learned after a year's worth of research on heart disease.   Talking to the experts.  Talking with patients.  Studying the research.  And Gupta's not just a TV doc--he's a practicing neurosurgeon at Emory University in Atlanta who graduated from the University of Michigan--undergrad & med school.

If you missed my post that summarized the special--& included the entire video, click here  for "Dr. Sanjay Gupta's "The Last Heart Attack" Finally Airs on CNN - Looks Like Diet & Non-Invasive Diagnostic Testing Win Over Bypasses & Stents - The Cliff Notes, the Collected Transcripts, & the Entire Documentary"

And if you missed "The Last Heart Attack" you can catch it again on Saturday, September 3 at 8:00 PM EST--or watch it now, without the commercials--right here!

 

Can Food Cure Heart Disease?

 

If you don't see this video on your screen, click here to go directly to it.

 

 

If you don't see the 2nd video on your screen, click here to go right to it.

Eating Your Way to Health--What About Protein on a Plant-Based Diet?

 

 

 

So, What About Those Energy Levels?  And What Exactly Do You Eat on This Diet?

 

Yesterday, I was up at 6:00 am--and I ended up working much later than I expected.  Like over 11 hours.  Got home about 9:15 pm--and my day included about 2 1/2 hours of moving heavy medical journals from one floor to the next--on & off shelves & pushing a heavy journal-laden trolley between floors.

Good thing I had packed my "lunch box" with breakfast, lunch, & snacks.  It easily got me through the day--until I could finally get home & eat dinner--at 9:30 pm.

 

Here's what got me through the day.

Check back for the Taco Salad, the No-Fat Creamy Chipotle Dressing, & the Chickpea & Spinach Burger recipes tomorrow--no time to post it right now--I'm off to exercise, and then I'm working late, again, tonight!

 

My Breakfast & Snack: "Cheezy Savory Oatmeal" with Spinach, Chia Seed, & a Peach

 

 

Cheezy Savory Oatmeal with Shiitake Mushrooms, Sun-Dried Tomatoes & Spinach--Ready to Eat

 

 

 

OMG Amazing Taco Salad with Black Beans & My No-Fat Version of NYC's Famous Candle Cafe Chipotle Dressing.  YUM!  Next Time I'll Add Roasted Corn.

 

Packed & Portable Taco Salad for Lunch

 

My Green Smoothie Mid-Day Sipping Snack-27 Ounces of Spinach, Carrots, Kiwi, Berries, & an Orange

 

My Late Night Dinner--Chickpea & Spinach Burgers with Light Tahini Lemon Sauce, Sprouts & Oven-Baked Spicy Sweet Potato Fries

And sometime this weekend--I promise--Part II of my 15+ months on a plant-based no-oil diet.  The tips, my favorite pantry staples, the supplements, & what's for lunch & dinner.

Tip:  Word has it that "Forks Over Knives" is now streaming on Netflix.  If you haven't seen it--it's a not-to-be missed documentary.  Read more about it here & here.

 

Readers Keep Asking for Updated Photos of Me & My Husband - This Week's 2 Hour Bike Ride on the Tow Path

 

Dr. Sanjay Gupta's "The Last Heart Attack" Finally Airs on CNN - Looks Like Diet & Non-Invasive Diagnostic Testing Win Over Bypasses & Stents - The Cliff Notes, the Collected Transcripts, & the Entire Documentary

 

Half of all heart attacks come with no warning at all, making diet changes & diagnostic tests all the more important

Last night Dr. Sanjay Gupta told us, "I'm on a mission to never have a heart attack."

He has a strong family history of heart disease and like most of us, he wants to avoid medications, stents, and bypasses.  None of these are without risk.

For over a year Gupta's been investigating "how to prevent a heart attack,"  speaking with the top cardiologists--as well as patients who have taken different approaches to treating their heart disease--from bypasses to stents to making radical dietary changes.

Gupta's documentary,  "The Last Heart Attack", aired last night, and frankly, its tenor and its key points took me by surprise.  It wasn't about cutting-edge drugs or snazzy procedures.  It was all about utilizing the newer more accurate non-invasive diagnostic tools--and making a radical change to a plant-based diet.

Dr. Arthur Agatston with his not-often-used non-invasive diagnostic tests, and Dr. Caldwell B. Esselstyn, Jr. with his plant-based diet--were far and away the stars of the show.

Gupta tells us at the start, "I'm going to tell you about things your doctor won't."

 

"And the truth is, it doesn't involve spending any more money, investing in any more research or creating any more tests.  Rather, it will take a strict implementation of what we already know about diet and nutrition. 

It will also take brave champions to navigate through confusing counsel, special interests and shoddy science,"  says Gupta.

 

"Dr. Caldwell B. Esselstyn, Jr.  tells Gupta, 'Sanjay, we want to make you heart attack proof.'

Pretty audacious, I thought, but I couldn’t help but be engaged by this Cleveland Clinic surgeon, who was now devoting his life to preventing the diseases he made a living treating.

'We are never going to end the epidemic of heart disease with stents, bypasses and medications,' he told me.

That was music to my ears, because I didn’t want any of those things. Of course, it would involve essentially eliminating meat, dairy, eggs and oil – even olive oil.

'Nothing with a mother, and nothing with a face,' the good doctor added.

Virtually eliminating heart disease – it can be done, and truth is, we have known for a very long time how to do it.

People have said to me as I was preparing this documentary – 'Sanjay, you are advocating a radical change to the way we eat.'

Perhaps, but if you really think about it, the way we eat now is in fact more radical. And when we look back on this time, a couple of hundred years from now, I guarantee you that our diet of today will be considered one of the most radical in history.

If we collectively ever want to get to the point where we have “The Last Heart Attack,” a good start would be to stop ignoring what we already know to be true."

-Dr. Sanjay Gupta, CNN, "The Last Heart Attack,"  August 28, 2010-

 

If you received this post via email, click here to get to the web version with all the links & videos.

I thought Dr. Sanjay Gupta's show would never air. 

First it was pre-empted by Libya.  Then by Hurricane Irene.

But, last night, Sunday August 28th at 9:00 pm I finally got a chance to see Gupta's long-awaited documentary, "The Last Heart Attack".

I settled into my favorite chair--with notebook in hand to take notes--I figured that many of you would have missed its last minute airing--and I was happy to fill you in on some of the key points.

But, when I checked my email early this morning, bingo--we were all in luck.   CNN has finally posted the full video on line.

If you missed the special, it will re-air on Saturday, September 3, 2011 at 7p and 10p Central.

If you do not see the video on this page, click here to go directly to the CNN Link.

 

The Last Heart Attack

 

 

 

The Transcripts & Extras from Dr. Sanjay Gupta's "Last Heart Attack" - All on One Page

 

I've created a transcript page that includes the text of all the key sections from "The Last Heart Attack"--you'll find it right here.

 

So Here You Go! 

 

If you're like me, you can't absorb everything when you watch a video. 

• What were the names of those diagnostic tests Dr. Arthur Agatston recommended?

• Why aren't cholesterol numbers the best indicators of heart disease risk?

• What kind of success can I expect on the Esselstyn diet?

• Oh--and what exactly is that diet anyway?  What foods do I need to avoid?  What foods do I need to eat?

It's all here in these transcripts--and there are links to most of the CNN videos related to the show.

Enjoy!

 

• Will you have a heart attack?  These Tests Will Tell.
• What Your Cholesterol Number Really Says
• Gupta:  Becoming Heart Attack Proof.
• Esselstyn: The Heart Attack Proof Diet.
• Tom Bare: The "Heart Attack Waiting to Happen Isn't Always Obvious"
• From Omnivore to Vegan:  The Dietary Education of Bill Clinton"
• The Heart Attack Diet Worked for Me  Don't miss this fascinating personal story from one of Dr. Esselstyn's patients--it wasn't part of the documentary.
• Ornish: Asking the Right Questions About Health Care

 

The "Last Heart Attack" Highlights

 

 Bill Clinton's Story.  From Couch Potato & Junk Food Aficionado to Plant-Based Booster

• In spite of having the best health care from the country's top physicians,  Clinton still ended up with quadruple bypasses, two stents, & medication.  And even Clinton knew he was heading into trouble if he didn't do something serious about changing his diet.  
• Clinton had the trifecta of heart disease risk:  he had a family history of heart disease, he was overweight & out-of-shape, and he was eating all the wrong foods.
• When Clinton's stents failed in February of 2010, his doctor said,  "This isn't a result of diet or exercise--it's a mechanical failure of stents."  But statins, stents, & the Mediterranean Diet aren't always enough to stop heart disease.  And moderation & pharmaceuticals aren't enough to stop the onslaught of atherosclerosis.
• Last year Clinton decided to hit the books & read what the medical literature had to say about preventing and reversing heart disease through diet.  He discovered that there is only one way to do this--a strict plant-based diet loaded with green leafy vegetables, and without meat, chicken, fish, dairy, or added oils.  The two physicians who pioneered this type of treatment are Dr. Caldwell B. Esselstyn, Jr. and Dr. Dean Ornish.  With nothing to lose, Clinton decided to conduct his own personal clinical trial.
• For over a year he's been eating 100% plant-based, if you don't count the one single bite of turkey he ate at Thanksgiving.   No dairy, no meat, no fish, and almost no oil. 
• First of all, Clinton unabashedly says, "I like the stuff I eat.  And if anything, I'm getting stricter about my diet as time goes on."  He's lost 27 pounds, all his blood tests are good, he has more energy, needs less sleep, and feels great.  He's almost down to his lowest weight since high school--185 pounds.

 

The Three Tests That Can Predict a Heart Attack

Dr. Arthur Agatston, the cardiologist who created the best-selling South Beach Diet, recommends three relatively new tests if you want to get a far more accurate picture of your heart attack risk than you can get from cholesterol numbers.

• Coronary calcium scan.  This looks at plaque in the arteries leading to the heart and can provide a good indicator of one's risk of a heart attack over the next 4-5 years.  This is a better indicator than you'll get from the Framingham Risk Score--and Agatston believes it should be done routinely at age 50--and earlier for people with a family history of heart disease.  Full disclosure, though--Agatston invented the coronary calcium scan--but makes no money on it.
  
• Ultrasound of the carotid artery.  This looks at plaque in the main blood vessel leading to the brain.  Plaque in the carotid artery is a sign of increased risk for a heart attack & a stroke.
• An NMR lipid particle test (The NMR-LipoProfile) This is a $65 test that looks at the size of one's LDL--the bad cholesterol.  Patients with a lot of small-particle LDL are more likely to build up plaque in their arteries.  The larger, light & fluffy LDL particles are less likely to enter into the blood vessel walls & cause damage.  It's not just about the LDL level--it's about the size of the particles.
  

 

The Heart Attack Proof Diet

Dr. Caldwell B. Esselstyn, Jr. has been teaching patients to prevent & reverse heart disease through a plant-based no-oil diet since 1985.

According to Esselstyn, heart disease is a food-borne illness, and one's risk of having a heart attack is not sealed in stone by one's family history or genetics.  If you change what you eat--and you can make yourself heart-attack proof.  Click here to learn more.

Esselstyn looked at the diets of indigenous people around the world.  In the communities where no heart disease existed, it turned out that the people were eating a mostly plant-based low-fat diet:  The Papua New Guinea highlanders, the Tarahumara Indians of Mexico, and some rural Chinese.

What do you eat on this diet?

• Vegetables-lots of green leafy ones to restore & heal the endothelial lining of your blood vessels.  Kale, Swiss Chard, Cilantro, Collards, Bok Choy, Parsley, Spinach, Broccoli, Brussel Sprouts, Cauliflower
• Whole fruit
• Whole grains
• Beans/Legumes; "light" tofu--cautious use of low-fat soy meat substitutes. Many are highly processed, high-fat junk food.

Gupta followed up with his own research, checking the medical literature for sound studies on the use of  plant-based diets to prevent & reverse heart disease.   He was impressed with Dr. Esselstyn's research at the Cleveland Clinic.

• 5 years later no patients who followed the diet had another cardiovascular event
• Three-quarters of Esselstyn's patients saw their blockages reduced.
• There are detractors: Dr. Allan Schwartz, the New York-Presbyterian Hospital's Columbia cardiologist who put in Bill Clinton's stents in February 2010 says the idea that diet can prevent or reverse heart disease is an overstatment.
• Dr. Erin Michos, a cardiologist at the Ciccarone Center for the Prevention of Heart Disease at Johns Hopkins University, says diet can reverse heart disease, but some people just aren't willing to make the necessary changes. 
• Gupta points out that Dr. Esselstyn's diet prescription runs counter to the powerful lobbies of the meat, dairy, & egg industries--not to mention our fast-food culture.  Could that be another reason that it hasn't gone mainstream?
• Most doctors & their families eat meat themselves, making them less likely to offer a plant-based diet as a prescription to prevent heart disease.

 

Two Patients Who Chose Diet Over Surgery to Prevent Another Heart Attack

 

The  41 year-old Male

He didn't smoke, was in good shape, and ate well.  His was a case of bad genes.

At age 31 he already had eight stents placed in his arteries.  At age 41 he had four more.

Clearly, stents weren't working for him.  He decided to contact Dr. Esselstyn after learning about his successes last September through Wolf Blitzer's CNN interview.  

No surprise that his doctors thought Esselstyn's diet was too extreme.  "Unnecessary," they told him.  But after having multiple stents he was losing confidence in their advice.  

Next Step.  The Esselstyn Diet.

He attended Dr. Esselstyn's one day session at the Cleveland Clinic in December 2010 and has religiously followed the diet since then.  (Learn more here: "What I Learned From Dr. Caldwell and Ann Esselstyn's Prevent and Reverse Heart Disease "School")

Since December Dr. Esselstyn's patient has lost 48 pounds. 

Last June, before changing his diet, his cholesterol was total of 208, LDL of 93, HDL of 41, and triglycerides of 368. 

His most recent test results are:  total cholesterol of 89, LDL of 19, HDL of 53, and triglycerides of 83.

The transformation is nothing short of amazing.

This CNN article wasn't part of Gupta's documentary, but part of series of articles leading up to show. Don't miss reading the entire inspirational story here.

 

Sharon Kintz--The 66-year old woman who had a heart attack, but decided to treat it with diet--not surgery.

 

Video: Woman Trades Heart Surgery for a New Diet

If you do not see the video, click here to go directly to it.

 

 

 

Sharon Kintz' story:

She's a 66 year old private investigator, who said, "NO" to open-heart surgery after experiencing a heart attack a year ago.  Brave woman.

Her symptoms before the heart attack?  Only fatigue & a pain in her jaw.  All fairly typical for women.

According Dr. Esselstyn, there's no down-side to Kintz' diet approach.  Once you start eating this way you will not have a heart attack.   Kintz continues to be seen by her cardiologist, as well as receiving dietary guidance from Dr. Esselstyn.   Her cardiologist is impressed with the results.

Kintz is a true believer in the diet approach & she's got plenty of company with some high-power business moguls like:  Steve Wynn, Mort Zuckerman, Russell Simmons, Bill Ford, Biz Stone, and Whole Foods' John Mackey.

She also has the "how to eat plant-based no-oil" thing down pat when she's on the road, or traveling.

 

Tom Bare--The Science Teacher Who Opted for the Bypass--Not Interested in Making Diet Changes

 

Then there's Tom Bare.  He's 54 years old high school science teacher, with none of the usual heart disease risk factors.

• He was thin.
• Ate what he thought was a healthy diet--oatmeal for breakfast, fruit, chicken or Mexican food for dinner
• He was on a statin--& his total cholesterol had gone from 300, down to 125.
• Exercised now & then
• He took care of himself & his body
• He didn't smoke
• He wasn't diabetic
• He did have a strong family history of heart disease

Bare did have one big risk factor hanging over his head.  He had a coronary calcium score that continued to increase.  Four years ago it was 111.  Anything over 100 means an elevated risk.  This year he had another scan--and this time it had gone up to 243!

One day this year, while out for a jog he experienced the classic chest pain, pain down his left arm, & shortness of breath.

His risk was all about coronary plaque--atherosclerosis--that narrowed all the major blood vessels of his heart.

Bare ended up with quadruple bypass.  But that wasn't the end of his problems.

He had a slow painful recovery.  Eight days after surgery he was heading for a life-threatening complication. 

Seventeen days after surgery he had no idea how uncomfortable he would be.

Three weeks after surgery he was finally able to take his first walk outside--and that's when he started to experience chest pain & shortness of breath. 

As it turned out--all his bypasses failed and he needed to have them all redone.  His doctors had never seen anything like this before.

• 12% of bypasses experience serious complications

• 1 in 300 need a 2nd operation in 3 years

• 1 in 20 end up needing follow-up stents.

Bare  was told that he'd feel like a million dollars.  He doesn't.

He is now back to teaching part-time--until he regains his strength--and he's hoping that bypass surgery has given him a new lease on life.  He's looking forward to being able to travel in the future.

"I'm told that I'm good for another 40 years or so, and I'm hoping that's the case, but with my history, I'm going to have to watch it."

Even so, he says he has no plans to give up the food he loves!

Read Bare's story here.

 

Did you get the same impression as I did about Gupta's "The Last Heart Attack"?

Did the documentary have a decided diet over drugs & procedures slant?