Happy Healthy Long Life

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!

 

 

 

 

Friday Night Dinner, a Movie, and Two Ounces of Red Wine - "Fat, Sick & Nearly Dead"

 

 

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

Friday night.

I wanted to go to the "first-Friday" swing dance, plus lesson--at a nearby middle school.  A wildly popular seven man swing band from Pittsburgh was featured.

Didn't happen. 

Turns out it was my husband's week to usher at the 6:15 pm service at our synagogue.  He's not the kind of guy who would skip out.

So, while he was ushering, I got to work in the kitchen making my version of Pea's & Thank You's Jambalaya!

My friend Janet introduced me to this recipe a month ago.  Then my husband made it for our grandson, who gobbled down two helpings.  Now it was my turn to make it.  Click here for the recipe. 

My husband returned home at 8:00 and dinner was ready to go!

 

How About 2 Ounces of Wine Before Dinner?

 

 

He:  "Hey, why don't we just chill out, have a glass of wine, enjoy our dinner, and see if there's something to stream on Netflix."

Me:  "Great idea, but, just pour me only a 1/4 cup of wine."

He:  "What?  What's up with 1/4 cup of wine?"

Me:  "Straight from this week's issue of JAMA.  Big study.  Women who drank 3 or more glasses of wine a week increased their risk of breast cancer.

Yep! Even low to moderate amounts of alcohol isn't such a good idea for women.  But, the researchers say it might still be a good idea to have a little wine--because even just a little reduces heart disease risk.  Hey, it's all about weighing your own risks. Breast cancer or heart disease. 1/4 cup might help me with both."

He:  "But, what's up with the 1/4 cup?"

Me:  "Run the numbers.  3 5-ounce glasses of wine comes to 15 ounces a week--I figured it was better to have a little everyday--which comes to 1/4 cup a day--and I'd likely only have that 1/4 cup 3 or 4 times a week.  Besides, Tom, a retired physicist blog friend of mine who hates the taste of alcohol, has analyzed every study out there on the health benefits and risks of alcohol.  His conclusion:  2 ounces of wine a day for women was the sweet spot."

We really did have this conversation, believe or not!

 

Want to Know More About the JAMA Breast Cancer Alcohol Study? 

 

If you do not see the video on your screen click here

 

Source:  JAMA 2011 Nov. 2;306(17):1884-90.  Chen, WY, Rosner, B, Hankinson, SE, Colditz, GA, Willett, WC.  "Moderate alcohol consumption during adult life, drinking patterns, and breast cancer risk."

Bottom Line:  Women of all ages need to limit their alcohol consumption to 1-3 drinks a week, maximum.   Even low levels of alcohol consumption can increase the risk of breast cancer.  Beer, mixed drinks, straight up, wine--they're all the same when it comes to increasing the risk of breast cancer.

 

On to the Movie

 

Netflix was not going to cooperate.

Turns out we have the cheapest Netflix plan, and my husband had already used up our monthly allowance streaming "Hell on Wheels"  (a documentary about the Tour de France) while he lifted weight in the basement.

"Let's try Hulu,"  he said.

Real bad idea.  There is nothing on the freebie version of Hulu. 

Except, as he scrolled through the alphabet of loser movies that no one has ever heard of, I spotted something that sounded vaguely familiar, "Fat, Sick and Nearly Dead".  How's that for a cheerful Friday night flick?

Turns out, it wasn't what I thought it was.  It was a hundred times better.  We both thoroughly enjoyed this 2010 documentary that's won many awards at film festivals none of us has ever heard of.  Actually, we LOVED this movie!

It's funny.  It's inspirational & uplifting.  It's down-right sad & scary.  It has heart and really gets you involved in Joe's story. It's all about an "everyday overweight guy" just trying to turn his health around and inspire others along the way.

Am I the only person who has never heard of this movie??  Am I really late to the party?

Two big thumbs up!  And best of of all--it's free on Hulu--for the price of watching a few commercials.

You can watch the full movie, 1 hr. 37 mins. here on Hulu--just be sure to disable any adblockers & give it time to load. We streamed it on our TV.

Would I recommend Joe's diet kick-starter plan?  No.  But, it worked for him, and he did it safely, under the care of a physician.  And now he's eating healthy plant-based meals & exercising regularly.  

And just who was Joe's doc?   None other then Dr. Joel Fuhrman.

 

Meet Joe Cross--He's Young, Fat, Desperate, and Sick of Being Sick

 

Joe and Phil

 

If you don't see the video on your screen click here to go to the YouTube movie trailer.

 

Fat, Sick and Nearly Dead  (the extended trailer)

 

SYNOPSIS

100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope.

In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn't end well— with one foot already in the grave, the other wasn't far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe's personal mission to regain his health.

With doctors and conventional medicines unable to help long- term, Joe turns to the only option left, the body's ability to heal itself.

He trades in the junk food and hits the road with juicer and generator in tow, vowing only to drink fresh fruit and vegetable juice for the next 60 days.

Across 3,000 miles Joe has one goal in mind: To get off his pills and achieve a balanced lifestyle.

While talking to more than 500 Americans about food, health and longevity, it's at a truck stop in Arizona where Joe meets a truck driver who suffers from the same rare condition. Phil Staples is morbidly obese weighing in at 429 lbs; a cheeseburger away from a heart-attack. As Joe is recovering his health, Phil begins his own epic journey to get well.

What emerges is nothing short of amazing – an inspiring tale of healing and human connection.

Part road trip, part self-help manifesto, FAT, SICK & NEARLY DEAD defies the traditional documentary format to present an unconventional and uplifting story of two men from different worlds who each realize that the only person who can save them is themselves.

 Click Here for the Full Film on Hulu

 

 Jamabalaya, Baby!!  So Easy!  So Delicious!

 

Jambalaya & Oven-Roasted Brussels Sprouts

 

 

Friday Night Dinner & a Movie Jambalaya

(adapted from a recipe in Peas and Thank You)

 

Servings: 4

Click here for a copy of the recipe on one page

 

Ingredients:

2-3 Field Roast Italian Sausages, thinly sliced  

1 large sweet onion, chopped

2 cloves of garlic, chopped

1 large red pepper, chopped

3 stalks of celery, chopped

1 14.5 ounce can fire-roasted chopped tomatoes in juice

1 cup low-sodium vegetable broth

1 teaspoon chopped oregano

1 teaspoon T.J.'s 21  Seasoning Salute (or other salt-free spice combo)

salt to taste (optional)

1/4 teaspoon pepper, optional or to taste  (if you like more heat, substitute red pepper flakes for the black pepper, to taste)

2 cups of already cooked brown rice  (I saved time with T.J. frozen brown rice pouches--ended up using 1 1/2 pouches)

1 1/2 tablespoons of tomato paste

 

Preparation:

1.  Prepare rice, whether microwaving the frozen rice, or cooking your rice.

2.  Saute the Field Roast sausages in a large non-stick skillet until they're browned, about 5 minutes.  Remove them to a plate for adding later.

3.  Add onions, celery, and red pepper and "steam" saute over medium heat.  Cover & let them soften for  5 minutes, checking halfway through to mix.  If it gets too dry, and starts to stick, add a little bit of broth or water to deglaze the pan.  

4.  Add the seasonings & garlic and cook for one minute. 

5.  Add the tomatoes with juice, the broth, and bring to a low boil.  Lower heat to a simmer, cover, and cook for 10 minutes.

6.  Add the browned "sausage", the pred-cooked rice and the tomato paste, mix well,  and continue to simmer for 10 more minutes.  Adjust seasonings.

 

It was a perfect Friday Night.

Dinner, Wine (1/4 cup), and a Surprise Hit of a Movie

Got any Dinner & a Movie Combos to Recommend for Our Next Friday Night at Home?

 

 

 

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?

 

 

 

 

 

 

 

 

 

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.

 

My Work-Late Lunch Box: Yogurt Spelt Tomato Dill Cucumber Soup, African Sweet Potato Stew, Heavy on the Veggies Green Smoothie, Cilantro, Cherries, & Chia

 

"Making breakfast and lunch simple and nearly the same as possible everyday is helpful.  For breakfast, include some form of oats with their good cholesterol- lowering properties.

Try to keep lunch to soup and bread, salads, or sandwiches. Start as many meals as possible with salads.  Add all the vegetables you can!  Find a salad dressing you love.

Greens!!  Put them everywhere!  Focus on them."

-Ann Esselstyn, heart disease prevention & reversal diet teacher, coach, & recipe developer, extraordinaire-

 

"When I look at the two of you--and compare you to all the over-50 & 60 year olds I know--well, that's what convinced me that there's really something to the way you're eating.

You're both active, slim, exercise, have plenty of energy, no health problems,---and can really get down on the floor, pick up, & play with "your favorite gorgeous grandson".

"The best thing I learned from you is that it's really possible to cook without oil!"

-Paraphrased from My Daughter-in-Law-

 

 

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

 

 I'm now into my 15th month of sticking with Dr. Caldwell B. Esselstyn, Jr.'s Prevent & Reverse Heart Disease Diet.  Bill Clinton started in May 2010.  I started in June 2010.  Can't wait to compare notes.

Still going strong, with only a few modifications.  Got it down pat--and I've been able to stick with it, in spite of a year filled with travel that's taken me all over the U.S. & the Mediterranean.

I've been wanting to write this update for awhile--but frankly, there's just too much to say. 

But, I'm just going to dive right in & share some of the postive health changes I've experienced over the past 15 months--some tips that have worked for me--and some of my favorite products & cookbooks that have made cooking this way such a delicious & nutritious experience.

What I Love About This Way of Eating

• At 5' 3" I now weigh 117 lbs--sometimes 116, sometimes 118.  I've lost 15 pounds since starting this diet, and at age 61+, that's a weight I'm comfortable with.  In my twenties--before babies--I weighed 114, but, back then I didn't have a muscle to speak of.  Now I do.
• Just so you know.  I'm a foodie and I'm picky.  I won't settle for just anything.   But, for the past 15 months I've eaten as much scrumptious creative interesting food as I've wanted.   If I'm hungry, I eat, and I don't think twice about calories.
• If I had the nerve to wear a bikini--I really could!  
  
• Clothes now fit so well--no belly, a "just-right" butt, no underpant bulges.  No need for Spanx.  Ever!  I've dropped between 2 & 3 sizes, even though I've only lost 15 pounds.  Based on my experience--and everyone I've heard from who is on this diet--this is about the only way to really lose your belly fat.  And there are plenty of good reasons to do just that.  Click here to find out why!
• I'm not taking any medication, except for a low-dose of transdermal estrogen & natural progesterone--but that's for bone health, not health problems.  Read more about that, here.
• Can't remember the last time I was ill (knock on wood) or had a cold. 
• The digestive system couldn't be running any better.  Even when I'm traveling--as long as I'm eating according to "the plan", as Rip says, "I'm as regular as a Swiss train."
• I can really trust my appetite to tell me when I'm hungry--and that's when I eat.  I've lost that urge to eat just because I'm surrounded by tempting food or snacks.  You can't "make yourself" eat air-popped popcorn or apples--if you aren't hungry!
• My blood pressure is now in the low-normal range. 
• My cholesterol levels earned me a price break from my health plan for 2010 & 2011--but given the rules of my workplace's healthcare plan--they won't recheck my cholesterol levels until 2015.  Sorry, I can't entice you with how much my lipids have continued to drop on this diet--you'll have to wait 4 more years.
• I feel wonderful.  No aches.  No pains.  No joint stiffness.  No problem sitting in a car for 10 hours.  Is it because I've ditched all the oils and meat--the major sources for inflammatory omega-6 overload?   No way to know--but, here's what Bill Lands, has to say about it.  To read all you'd ever want to know about the benefits of lowering your intake of omega-6s, click here.

"..if you understand that food energy causes transient inflammatory insults and omega-6s amplify that into chronic injury and omega-3s moderate it, then you can tell people that the take home message is:

• Eat more omega-3s
• Eat less omega-6s
• Eat fewer calories per meal and stop smoking.  That's it.

-William Lands, PhD., a pioneer in the study of lipids, omega-3 fatty acids, and the effects of diet on disease, University of Michigan & NIH-

• Vanity!  This was the last thing I thought about when I started this diet.  I did it strictly for health--the weight loss & healthy skin glow was unexpected--but I've embraced it.  I love the compliments I continue to get from my husband, my friends, my nieces, my brother-in-law, my sister, my co-workers, and even strangers.  It's like returning to the body of my twenties.
• My example has helped others to change what they eat, or at least consider making some changes.  I'm beyond surprised to see how many relatives, friends, co-workers, neighbors, & perfect strangers are wading into the waters of a plant-based no-oil lifestyle.
• The healthy plant-based no-oil recipe options & food products continue to multiply.  I can't even keep up with all the creative recipes I have to choose from--and there's always a new healthy product out there in the marketplace to try out.
• I absolutely have enough energy for 5-8 hours of exercise a week.  I'm not an athlete--but I'm not a wimp, either.  I'm talking about 3-4 hours of serious spinning, 3 hours of challenging weight-training, and 2 hours of yoga a week.  At least when I'm not traveling.  Am I getting enough protein?  I'm guessing, yes!
  

The Esselstyn Rules:

• No meat, no poultry, no fish--not even salmon
• No dairy of any kind--not even skim milk or non-fat yogurt. 
• No eggs--not even egg whites or Egg Beaters. 
• No oil--not even virgin olive oil or canola oil
• Aim for 100% Whole Grain products. Ingredients must say, Whole Wheat, or Whole Buckwheat, Whole Rye,etc. 100% stone-ground wheat is not Whole Wheat unless the word Whole appears.  Forget about semolina flour in pasta.  Forget about white rice.  I thought my Barilla Plus multigrain pasta was fantastic--turns out, semolina is the number one ingredient.
• Do not drink juice. Fruit is fine.  A little juice used to saute, or season recipes or for salad dressings is fine
• Do not eat nuts, even walnuts, unless you do not have heart disease.
• Do not eat avocados, if you have heart disease.
• Do not eat coconut, if you have heart disease.
• Eat soy products cautiously.  They are high in fat (40% +) and many are highly processed.  Only use Lite Tofu (like Mori-Nu or NaSoya Lite Firm Tofu).  I also use Soy Boy Organic 5 Grain Low Fat Tempeh.
• Reduce sugar as much as possible.  When you do use it for recipes, stick to the more unprocessed varieties.  But don't fool yourself, maple syrup, agave, and honey are still sugar. I use stevia.
• Read all labels, especially THE INGREDIENTS!!!
• The Rest of the World of Vegetables, Fruit, Legumes, and Whole Grains is Yours.
• To read more about Ann Esselstyn's cooking & shopping tips, click here.

 

Why Am I Following This Diet If I Don't Have Heart Disease?

Because  my parents were very sick for many years & I'd prefer to not be. 

I don't want to end up in a wheelchair, unable to walk, unable to talk, incontinent, unable to feed myself, or recognize my loved ones.

Heart disease, strokes, vascular dementia, diabetes, Alzheimer's, and even some cancers can take years to develop.  Why wait until it's too late to do something about them?  

After seeing the debilitating effects that strokes had on both of my parents--my dad at age 69--and my mom in her late 70's--I decided to be pro-active.  No corned beef sandwiches or chocolate chip cookies are worth that price!   Want the science behind these statements? Click Here.

  To learn about how my parents' health influenced me, click here.

 

Did I Ease Into This Diet--Or Jump Right In?  Which Is the Best Way to Do It?

Jump right into it 100%!  Just do it--but do it right!

Half measures bring wimpy results, and you'll lose interest.

Here's my story:  After eating mostly plant-based for 2 years I had my cholesterol checked--and was surprised to see that it hadn't dropped as much as I thought it would.   And, I hadn't lost a single pound--but that didn't bother me--since I figured my weight was just fine--with a BMI of 24.  Wrong!

Here's the thing.  Plant-based isn't necessarily heart healthy.  I was still loading up on olive oil, canola oil, Larabars, hummus & baba ghanoush loaded with tahini, avocados on all my sandwiches, coconut milk in recipes, lots of dark chocolate, lots of nuts, Earth Balance margarine, a favorite chipotle spread with 6 grams of fat in 1 tablespoon, too many desserts, and vegan cheese. 

When I asked Dr. Esselstyn why I wasn't seeing major changes in my lipids after eating plant-based for two years, he generously invited me to attend his day-long session at the Cleveland Clinic Wellness Center on June 18th, 2010.  He challenged me to do it right--100%.

So, I jumped in 100%.  No exceptions.  No slip-ups.  I really wanted to see how my diet could affect my cholesterol--and the only way to do that was to be true blue.  To read the results of my first four weeks on the diet, click here.

 

The Best Advice I Ever Got--Too Bad It Took Me Nine Years to Follow It

About 9 years ago I attended a Grand Rounds at my hospital on the benefits on a plant-based diet. 

Dr. G advised, "You can ease into this--or jump into it 100%.  But, let me warn you.  If you ease into it--it will take you a long time to see the benefits.  And you'll probably lose interest and quit before you get to that point.

If you do it 100% you'll quickly see changes in your body & how you feel--and that will motivate you to keep it up.  And you'll be able to more quickly lose the cravings for fatty, salty, & sugary foods.  Read more here.

According to the Monell Chemical Senses Study  you will actually down regulate your fat receptors when you eliminate fat from your diet.  You will stop craving it & wanting foods made with fat.  The "fat craving"  takes 90 days to go away.

 

It's Not About Willpower.  Make It Easy On Yourself.  It's About Removing Temptations.  Changing Your Tastes.  And Staying Full.

 

The work counter that sits smack dab in the middle of the medical library's back offices is often filled with sugary treats. 

Yesterday J. brought in a gorgeous homemade strawberry cake frosted with strawberry buttercream.  M. brought in blueberry scones.  Last week it was donuts.  Other times it's chocolates or pound cakes or chocolate chip cookies.

I can easily ignore them all.  Really.  They've lost their power over me.  No, I don't have extraordinary willpower.  I know that if I had one piece of J.'s cake I'd want more.  So, I just ignore it. 

The office refrigerator is loaded with delicious food that I bring from home everyday.  It keeps me full--and if I'm full, those goodies have no power over me.

How can you have room for cake if you've already eaten a huge bowl of steel-cut oats with fresh peaches & chia, a giant portion of African Sweet Potato Stew that's made with red lentils, garbanzo beans, & loaded with spice?  Plus I have a 27 ounce green smoothie, cherries or plums waiting for me in the fridge--and in a real emergency there's always a Hammer Bar tucked away in my desk.

Why would I want to waste 500 calories on a giant piece of strawberry cake?

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

 

If you haven't already read it--be sure to read NYT science writer, John Tierney's latest piece, "Do You Suffer From Decision Fatigue?" in the August 17, 2011 New York Times Magazine.  Then you'll understand why I've been able to stick to this diet.  

The Esselstyn Diet works because if you follow the simple rules, you can't make a bad decision.  Esselstyn has already removed the "bad guys" from the decision-making process.  You don't have to waste time deciding what not to eat.  Plus, you stay full--your blood sugar stays steady--and if you're smart, you've eliminated all the "bad guys" from your pantry & fridge.

 

“Good decision making is not a trait of the person, in the sense that it’s always there,” says Roy F. Baumeister, a social psychologist with an expertise in decision-making research.

“It’s a state that fluctuates.”

His studies show that people with the best self-control are the ones who structure their lives so as to conserve willpower. They don’t schedule endless back-to-back meetings.

 They avoid temptations like all-you-can-eat buffets, and they establish habits that eliminate the mental effort of making choices.

Instead of deciding every morning whether or not to force themselves to exercise, they set up regular appointments to work out with a friend.  

Instead of counting on willpower to remain robust all day, they conserve it so that it’s available for emergencies and important decisions.

“Even the wisest people won’t make good choices when they’re not rested and their glucose is low,” Baumeister points out.

That’s why the truly wise don’t restructure the company at 4 p.m. They don’t make major commitments during the cocktail hour. And if a decision must be made late in the day, they know not to do it on an empty stomach.  

“The best decision makers,” Baumeister says, “are the ones who know when not to trust themselves.”

 

Start with a Good Breakfast.  Same Old Same Old Times Five

 

I've got about 5 breakfasts that I revisit over & over again.  I never tire of them.  They're delicious, hearty, and they're time-savers.

I make my steel-cut oats ahead of time--in a batch that's enough for 4 days.  I switch between pumpkin-spice, fruited, & Cheezy Savory with Greens.

When I'm pressed for time I reach for a cup of Wildwood Probiotic Plain Soy Yogurt, mixed with thawed frozen berries, a couple crumbled walnuts, & a tablespoon of chia seed.  It's loaded with protein, fiber, & antioxidants.  Quick, filling, and delicious.

When there's no oatmeal made, or I haven't had a chance to restock the yogurt in the fridge, there's always PB2 (a defatted peanut powder) & an all-fruit jam, spread on a sprouted Ezekiel Cinnamon Raisin English Muffin.

Savory "Cheezy" Oatmeal with Spinach

 

 

Pumpkin-Spiced Oatmeal with Berries & Chia

Fruited Steel Cut Oats with Dried Apples, Cherries, Fresh Peaches, & Chia

 

Wildwood Probiotic Plain Soy Yogurt with Berries & Chia

PB2 with Fruit-Only Jam on Ezekiel English Muffins

 

FInd the recipes or product info here:

• Savory Cheezy Oatmeal with Greens
• PB2 on Ezekiel Muffins
• Wildwood Probiotic Plain Soy Yogurt & Berries
• Pumpkin-Spiced Steel Cut Oats
• Fruited Steel Cut Oats with Berries - I now make this with low-sugar dried fruit--like dried apples & cherries.  I make it on the stove, rather than in the crockpot, but I make enough to last for four days.  1 cup of steel-cut oats, 2 cups of water, 1 cup of non-dairy milk, & 1 tsp pumpkin pie spice.  Mix it all up in a pot the night before, stick it into the fridge over night, and cook it in the morning.  It cooks faster, is creamier, & sweeter when you soak it overnight.

 

Do I Ever Cheat?  Have I Loosened the Rules?  Have I Modified the Plan?

 

Honestly?  Just a very little.  I'm quite happy to stick pretty close to the program.  I guess you'd put me half-way between Rip's Plant-Strong & Dr. Esselstyn's Plant Perfect!  Explanation?  Click here.

 1.No oils of any kind are in my house.  I'm hard-lined about that!  But, I sometimes use a little expeller-pressed canola spray on my air-popped popcorn, & on my outside grill, when necessary.  It would be a mess without it.

2. No interest in meat, chicken, dairy, cheese, or eggs.   No temptation there at all.

3. I don't have heart disease, so I definitely eat walnuts--but I don't overdo it.  I notice that I want them more when I exercise a lot.  Dried fruit & walnuts fill the bill when I've burned a lot of calories.

4. I very rarely buy avocados, but I will eat them, & have used them occasionally for company recipes.  I wouldn't turn away from guac.  Avocados are on on the OK Esselstyn list for those without heart disease.

5. I've deviated from "the program" by recently adding small amounts of cashews, peanuts, or tahini for salad dressings, or in recipes.  Cashews really do add a delicious creaminess to dressings & sauces.  Tahini is a unique taste & just a small amount can turn a so-so dressing into something extraordinary.  But, I use them sparingly, & not regularly.  Click here for those dressing recipes from Isa Chandra Moskowitz's, Appetite for Reduction.

6.  I'm a fan of soy & seitan.  I love Field Roast (seitan) sausage (but I use it very sparingly), Match (soy meats), Soy Boy Low-Fat Tempeh, Tree of Life Hot 'n Spicy Smoked Tofu, NaSoya Low-fat Tofu, & Wildwood Probiotic Plain Soy Yogurt.  None of these would likely be on Dr. Esselstyn's  OK-to-Eat List.  Maybe not even on Rip's Engine 2 list.  They're by no means "everyday" foods--but I do eat them--and enjoy them.   To read about soy click here.  To read about my favorite fauxs click here.

7. There are times when I've eaten wild salmon, or another fish--but, again, it's very rare.  I will definitely eat fish this upcoming wedding weekend, because the fish option is healthier than the vegetarian option.

8. If I'm at a celebration I'll eat a dessert if it looks extra-special.  I'll eat an extraordinary wedding cake.  But, mostly I stay away from making or eating desserts.

9. And yes, I've indulged in a few serving of the most amazing ice cream that I know of--Jeni's.  Salty Caramel, Buckeye State, and Poached Pear & Riesling Sorbert.  I know my limits--I'm staying far away from Jeni's in the future.

But, none of these have sent me down that slippery slope.  They are once-in-a-long-while treats.  I choose carefully--and they're usually worth it!

 

Oops!  I've Run Out of Time

OK, once again I've run out of time, and haven't even gotten to the cooking tips, my favorite night-time snacks, my favorite food finds, my favorite kitchen tools & pantry staples.

Check back later--probably next week for the rest of this post!  It's a wedding weekend.

And until then--please share some of your own Esselstyn-friendly tips & favorite foods--how you're doing--and how you're "working the plan"!

I'm sure Bill Clinton would appreciate your advice!

 

Is Bill Clinton Still Sticking with a Plant-Based No-Oil Heart Disease Reversal Diet? The CNN Story - From omnivore to vegan: The dietary education of Bill Clinton

 
Former president Bill Clinton's current goal is to avoid food that could damage his blood vessels

 

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

Ever since I learned that Bill Clinton had adopted a plant-based no-oil diet back in May 2010, I've been waiting for an update.

Was he still sticking to the Esselstyn-style plant-based no-oil diet?

Up until a week ago there was complete radio silence on the subject.  I was going to have to wait until Dr. Sanjay Gupta's CNN special on Sunday August 21, 2011 at 8:00 PM EDT to find out what Bill was up to these days. 

I was hoping he hadn't backed off & switched to Dr. Arthur Agatston's South Beach Diet.

Well, thanks to Son #2, I just got the update.

Yay, Bill!   He's still staying the course, and feels better than ever.

Click below to read the full story.   Hot-off-the-press:  CNN August 18, 2011 7:15 EDT.

From omnivore to vegan: The dietary education of Bill Clinton

 

Why Clinton Decided to Make the Switch to A Plant-Based No-Oil Diet

 

September 25, 2010  (my post from a year ago)

Wolf Blitzer's Interview with Bill Clinton's Diet Gurus, Dr. Caldwell Esselstyn and Dr. Dean Ornish - What the Interview Didn't Have Time to Explain about How to Prevent and Reverse Heart Disease with a Plant-Based Diet

 

 

Wolf Blitzer Interviews Esselstyn & Ornish - the Doctors Who Influenced Bill Clinton's Heart Disease Reversal Diet- September 24, 2010

If you received this post via email, click here to get to the web version with the video and links.  You'll find the video of the interview at the end of this post.

Yesterday my husband and I had the pleasure of watching Drs. Esselstyn & Ornish explain on national television just how a plant-based diet can prevent or reverse heart disease.  Unfortunately, nine minutes can't do it justice.  So here's the rest of the story. 

As we watched, we enjoyed an amazing homemade whole wheat cheese-less pizza topped with kalamata olives, fresh basil, roasted red peppers, sun-dried tomatoes, and artichoke hearts--that took just minutes to put together!

September 2004:  Bill Clinton has quadruple bypass surgery to repair blocked arteries after he experienced chest pain.

February 10, 2010:  Clinton has two stents placed in one of his previously-treated arteries, after one of his bypass grafts completely closed up.  According to his physician, Clinton had "toed the line" about adhering to diet, exercise & medical therapy.  Click here for the Medtronic (the stent company) press release.

Spring, 2010:  The stents fail to prevent further cardiovascular blockages. This is not an unusual occurrence. Clinton decides to read the medical literature about preventing and reversing heart disease.  He discovers 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 are pioneers in this treatment approach are Dr. Caldwell Esselstyn and Dr. Dean Ornish.  Clinton decides to conduct his own personal clinical trial.

Zero cardiovascular events have occurred in Dr. Esselstyn's original group of 17 compliant patients that he has followed for over the past 25 years.  Esselstyn continues to work with hundreds of other patients who have similar success stories.  There is no mortality, no morbidity, no expense from following a plant-based diet--if you eat in a way that makes the cap over your plaque super strong!

Like most Americans, Wolf Blitzer didn't seem to understand why bypass surgery or stents cannot cure cardiovascular disease. These procedures only treat emergency blockages.  And statins are no guarantee that it won't happen again.  Too bad Dr. Esselstyn didn't have a chance to tell Blitzer this:

"Some people think the "diet" is extreme.  Half a million people a year will have their chests opened up and a vein taken from their leg and sewn onto their coronary artery.  Some people would call that extreme."

"The elephant in the room when we talk about stents and bypass surgery--those procedures don't protect from new heart attacks.   Stents & bypasses are used to treat large arterial blockages.  Yet according to many research studies only a small percentage of heart attacks are caused by the largest build-up of plaque.  The rest are caused by the more numerous newer blockages that are far more inflamed and much more likely to rupture than the larger older, more stable plaques.  So this is why those procedures don't treat the disease.  They are treating the symptoms."

 Just published: Am J Cardiol 2010 Sep 15;106(6):902-4.  Esselstyn, CB Jr.  "Is the present therapy for coronary artery disease the radical mastectomy of the twenty-first century?"

--Dr. Caldwell Esselstyn--

And take it from two of the country's top cardiologists:

"Multiple studies show that if you have one ruptured plaque you have many."  -Dr. Steven Nissen, chairman of Cardiovascular Medicine at the Cleveland Clinic-

"We can't cure this disease until we address the fundamentals of lifestyle."  -Dr. Eric Topol-

Wolf seemed surprised at Dr. Esselstyn's suggestion that the only way we will ever stop this disease is by changing the eating habits of our children.

"What?  Are you suggesting that our kids shouldn't drink milk, or enjoy French fries, and chocolate cake-all the pleasures of life?"  Blitzer asked.

Unfortunately, there wasn't sufficient time for Dr. Esselstyn to answer that question.  But, if he had had time, here's what he might have said.

It All Starts in Adolescence according to the PDAY Study:  Atherosclerosis begins in youth. Fatty streaks and clinically significant raised lesions increase from age 15 to age 34. 100% of the autopsies done on 15-34 year old accident victims showed fatty streaks in the aorta and 50-75% showed streaks in the coronary artery--all precursors to later coronary artery disease.    Click here for study.

By 65-70 we all have it.  All males 65 years & older, and all females 70 years & older who have been exposed to the typical Western diet have cardiovascular disease & should be treated as such.  Without making any changes, you can expect to have a catastrophic event (a heart attack or stroke) in your 70's or 80's.  -Dr. Lewis H. Kuller, The University of Pittsburgh-

Dr. Ornish waffled when he answered Blitzer's question about whether or not it was necessary for everyone to be on such a strict plant-based diet--even people without heart disease.   Ornish suggests there can be a spectrum (the title of his latest book) of dietary strictness--based upon whether one has heart disease or not.

There's a bit of a problem here.  Heart disease is often invisible, and it's years in the making.  We often don't know what's going on inside of our blood vessels until it's too late.

Cholesterol levels, and other risk factors don't always predict future coronary events accurately.  Cardiovascular disease lurks in the unseen damage we do to the endothelial linings of our blood vessels, from the foods we eat.  This inflammatory process starts a cascade of bad-news biological events that lay down atherosclerotic plaque, damages vessel linings, and if we're unlucky, puts us at risk for vessel-blocking plaque ruptures--that set us up for heart attacks, invisible strokes, major strokes, dementia, and more.

Fit, lean, athletic people who are eating a Mediterrean Diet are not immune.  Just ask Dr. Esselstyn.  Just read my email--from people who exercised, ate right, & thought they were disease-proof.  Just read, "I'm healthy, I exercise, I eat right, I'm heart-attack proof - "Not a moment too soon I thought of Tim Russert"

"Now I finally understand how we can have a heart attack or a silent stroke even if we think we don't have heart disease or atherosclerosis.  Your coronary artery has to be 70% occluded to have symptoms, like angina. If your arteries are even 10-69% blocked, and you're inflaming them with what you eat, you're at risk.  It's all about inflammation - Calm down the inflammation & you'll keep those atherosclerotic plaques safely stuck to your artery walls."   From my post Yes, you can prevent and reverse heart disease, but are you up for the challenge - Let Dr. Caldwell Esselstyn Convince You.

Here are Some of the Questions the Interview Did Not Allow Enough Time to Answer

Why not just follow the Mediterranean Diet, which includes olive oil & fish?  Yes, the Mediterranean Diet is better than the American Heart Association Diet & the Western diet, but it only slows the progression of heart disease--it doesn't prevent & reverse heart disease.  And, sure who doesn't want to believe that it's healthy to eat fish & olive oil?  I know I did.  But followers of the Mediterranean Diet show reductions of only 19-25% in cardiovascular mortality compared to followers of more standard diets.  Not a huge reduction in my book.  Click here for a recent JAMA study.

Why can't I use olive oil?  I've covered this at length in I'm Going to Miss My Olive Oil - Who Knew It Wasn't So Healthy After All? Drs. Esselstyn, Ornish, Vogel & Rudel Did  but here's the short story:  Dr. Lawrence Rudel fed African Green monkeys (who are close substitutes to humans for study purposes) olive oil for 5 years, and then compared their arteries to those of Green monkeys who were given saturated fat to eat.   Rudel was shocked by the results--he expected the olive oil monkeys would be disease-free.  Turns out even though the olive oil monkeys had high HDLs, they also had just as much coronary heart disease as the monkeys who ate saturated fat.  Oops!  Olive, soybean, palm, coconut, oils all contribute to heart disease--just avoid them.

Why can't I eat nuts?  Recent studies say they increase HDL's, and lower LDLs?  Esselstyn is skeptical about this reearch, based on the surprising results of Rudel's study.  Just because the HDL's go up, & the LDLs go down, it's no guarantee that nuts are preventing or slowing down coronary heart disease.  Little known fact:  the nut industry has sponsored these cholesterol/nut studies & participants had to consume 2.3 ounces of nuts to accrue the lipid changes--that's 350-400 calories worth of nuts.  

Then there's the omega-6 to omega-3 ratio thing--ideally we want to aim for a 2:1 or a 1:1 ratio of omega-3s to omega-6s, because a diet high in omega-6s is inflammatory.  Most of us typically eat a diet that has a 17:1 ratio of omega-6s to omega-3s.  Except for walnuts (and Esselstyn gives the OK for a few walnuts for folks without heart disease), most nuts are very high in omega-6s, and low in omega-3s.  Cashews have a 117:1 omega-6 to omega-3 ratio.  And all nuts are high in calories and saturated fat.  Almonds, the nut super-star is 6% saturated fat.

Isn't This Diet Extreme? Isn't it Too Hard to Follow?  Doesn't It Take All the Fun Out of Eating?

Not at all.  I'm someone who LOVED Kentucky Fried Chicken, corned beef sandwiches, Big Macs, barbecued ribs, and eating chocolate chip cookies for breakfast.  Don't miss them at all.   And I'm following this diet just for prevention.  I have no diagnosed heart disease.  But I saw two wonderful parents go through lengthy stroke-related declines, and if there is anything I can do to avoid that future, I'm going for it! Honestly, if I can do it, anyone can.  Really.  By now I can't imagine eating any other way--and I'm eating delicious food with lots of spice and zest--and it's far more interesting than broiled chicken.

 

Yoda:  So certain are you.  Always with you it cannot be done.  Do you hear nothing that I say?

Luke Sky Walker:  Master, moving stones around is one thing.  This is totally different.

Yoda:  No.  No different.  Only different in your mind.  You must UNLEARN what you have learned.

Luke Sky Walker:  All right.  I'll give it a try.

Yoda:  No. Try Not.  Do.  Or Do Not.  There is no Try.

If You Have More Questions About How a Plant-Based Diet Can Prevent Heart Disease--You're Welcome to My "Cliff Notes"

If the Esselstyn/Ornish Interview doesn't answer all of your questions, read Dr. Esselstyn's & Dr. Ornish's books.

If you want answers right now, read my summary of the day-long session I attended with Dr. & Ann Esselstyn--"What I learned from Dr. Caldwell and Ann Esselstyn's Prevent & Reverse Heart Disease "School".

Or go through my whole series of posts about Dr. Esselstyn's diet, how I adapted my cooking and recipes, and my successful experiment with the diet, click here, Dr. Caldwell Esselstyn's Prevent and Reverse Heart Disease Diet.

And Now For Wolf Blitzer's Interview with Drs. Esselstyn & Ornish

If you do not see the video, click here.

 

 

 

The Healthy Librarian's Quick Bites: Scott Jurek's Sierra Club Interview, the Fix for BPA in Cans, Statins & Diabetes Risk, the Best & Worst Foods for Weight Loss, Plant-Resistant Family Members, & Why One Couple Decided to Give Plant-Based a Try

 

-Plant-Based Ultramarathoner Scott Jurek Wins Races on 5,500 calories/day-

 

 

"Becoming vegan wasn't like, 'Oh, I can't eat this, I can't eat that.'  It brought so many new ways to explore cooking."

 

-Scott Jurek, Sierra Club Magazine, July/August 2011-

 

I'm changing it up today with some "Quick Bites"!   Nothing too dense or heavy.  All topics that caught my eye & interest this week.  Take just a taste--or click on the links if you want to know more.

 

1.  Scott  Jurek, 37, is a vegan ultramarathoner who's "won the 100-mile Western States Endurance Run seven times.  And he does it all on a diet devoid of animal products."   He's a former hunter & fisherman, who used to live on double McChicken sandwiches & extra-large fries.  A short interview with Scott was featured in the July/August 2011 issue of Sierra Magazine caught my eye.  But, click here to learn a whole lot more about Scott: how he deals with restaurants, his favorite foods and footwear, what he thinks about barefoot running, his thoughts about the environment, and why he's a vegan, not a vegetarian.

What made him want to go vegan?   The short answer?  He switched over to a vegan diet gradually, between 1997-1999 as a way to "gain optimal health". 

Can he credit a vegan diet for his wins?  Here's what he told Kevin Gray in, "The Power Vegans,"  published in Men's Journal October, 2010.  

"What Jurek realized during his remarkable winning streak is that eating vegan allowed his muscles to heal faster between training sessions, a discovery that in turn allowed him to train more. 

'On race day everyone is looking for the magic bullet, but it really comes down to training harder.  If you can bounce back faster, you can train more,'  said Jurek. 

[His] results aren't backed by any significant studies, but his theory is sound.  Extreme exercise inflames muscles and builds up free radicals that lead to what's known as exercise-induced oxidative stress. 

High-fiber foods like fruits and vegetables are rich in naturally occuring antioxidant vitamins minerals, carotenoids, and flavonoids, which help limit inflammation in [the body, and in the] arteries.  Animal fat, on the other hand, is pro-inflammatory..."

For a link to an excerpt in Men's Journal , click here. Just scroll past Michael Douglas' story to get to it~

And don't miss this link to the Men's Journal Guide to Going Vegan that includes the "ground rules", what to expect, a shopping list, and Scott Jurek's recipes, click here.

 

2.  BPA & Canned Food--The Fix.    "Canned foods & drinks are a major source of the hormone disrupting chemical BPA, suggests new research.  But here's the good news.  When study participants SWITCHED FROM CANS TO A DIET OF FRESH FOOD, their BPA levels dropped by 60%."   Sierra Club Magazine, July/August 2011.  Read the whole article in Environmental Health Perspectives 2011 Mar 30. [Epub ahead of print], right here.

My Best BPA Tip:  No time to cook your beans from scratch?  No worries.  You can still enjoy the convenience of canned beans if you switch to the Eden Organic brand.  Not only are the linings of their cans BPA-free, but Eden cooks their beans with KOMBU SEAWEED.  So what's the big deal with kombu?  When it's added to grains or beans, it makes them more alkaline (a good thing), more tender, more digestibile, adds minerals, and best of all, reduces gas production.  No joke--it really works.  Try it out for yourself.

For more info on what's wrong with BPA, click here  and here.

 

3.  What convinced my healthy weight-lifting-cyclist friend to switch from an omnivore diet to a plant-based one?

When my friends, the Beas, turned the barbecue they were hosting last Friday night into a vegan burger barbecue I scratched my head!  Huh?  What's up with that?  This couple prefers the real thing--namely, ground beef.  Not anymore, I guess. Here's what happened:

• First, Mr. Bea started making Green Smoothies with his new power blender--increasing his vegetable intake.
• A "not so good family health history" was a powerful motivator. 
• Then the Bea's saw "Forks Over Knives," which had them on the edge of their seats.
• Days later, through some coincidental serendipitous perfect-timing magic,  Mr. Bea's business was asked to assess some storm damage at the Esselstyn's house.  Suddenly, he had a face-to-face opportunity to talk to, & question, the experts about the benefits of the plant-based no-oil diet.
• Ann Esselstyn gave Mr. Bea a copy of Dr. Esselstyn's book & some good advice on how to keep his energy high while weight-lifting & working-out.
• Then Mrs. Bea bought Mr. Bea a copy of Rip Esselstyn's Engine 2 Diet--and that's how our Friday night dinner turned into a vegan burger barbecue extraordinaire.

 

Amazing Vegan Burgers, Grilled Onions, Raisin & Pumpkin Seed Cole Slaw, Fruit Salad, Grilled Vegetables, &  Spicy Blue Potato, Roasted Corn Salad Topped with Guacamame

 

4. New Harvard Study: The top foods for weight loss--and weight gain.  When Harvard researchers wanted to figure out why the average person gains about one pound of weight a year, they carefully looked at the data collected from 120,000 nurses & health professionals who have been keeping track of their eating habits for 20 years.  Just so you know, this group is mostly white & well-educated.   The study was just published last Tuesday in the New England Journal of Medicine. 

Mozaffarian, D.,  "Changes in Diet & Lifestyle and Long-Term Weight Gain in Men & Women" N Engl J Med 2011 Jun 23;364(25):2392-404.  Click here for the NPR story.

The researchers knew that the advice "to eat less & exercise more" wasn't doing a thing to keep Americans from gaining weight, so they decided to analyze the foods that people were eating to figure out which ones packed on the pounds--and which ones kept them off.

The Top Foods that Promote Weight Loss:

• Yogurt (This one was the biggest surprise!  Why would yogurt hold the top rung as a weight-loss food? The researchers cite "intriguing evidence suggesting that changes in colonic bacteria might influence weight gain."
• Fruit
• Nuts
  
• Whole grains
• Vegetables--includes beans & soy
  

The Top Foods that Promote Weight Gain:

• Potato chips
• Potatoes or fries  (this category lumped together French fries, mashed, baked, & boiled potatoes--and didn't account for potato "add-ins" like butter, margarine, milk, or cheese)
  
• Processed meats, like bacon, hot dogs, & deli meats
  
• Red meat
• Sweets & desserts
• Sugar-sweetened beverages

Looking at the results, it's pretty clear to me why a plant-based, no-added oil, whole grain diet with very little sugar keeps the weight off--although I didn't need a study to tell me that.  As you'll see below, all the foods on a nutrient-dense plant-based diet fall into the negative side for weight gain. 

Too bad the diet surveys used in this study didn't have the participants to track fats, like oil, mayo, or margarine--they only tracked butter consumption.  (at least as far as I could tell from the appendix)

Coincidently, guess what my latest super-fast breakfast fave just happens to be?   Unsweetened soy yogurt topped with berries, a couple of walnuts, & a tablespoon of chia seed.  What's my go-to yogurt:  Plain Wildwood HIgh Fiber Probiotic Soyogurt.  So delicious, filling, & apparently, weight-reducing!

 

 

This Week's Breakfast Fave: Wildwood Plain Yogurt Topped with Berries, Walnuts, Peaches, & Chia.  The New England Journal of Medicine Says It's the  #1 Weight Loss Food!

 

Blog reader, Tom, who does an amazing job of keeping up with all the health news, sent me his "value-added" version of the New England Journal of Medicine's food ranking graph--along with his "easy-to-understand" explanation of why all foods aren't created equal.

 

Tom's summary:

Aside from just reading the foods down this chart,  you can roughly divide the chart into upper and lower parts:

 

A.) "Fast & High Fat Foods", e.g. a Big Mac with fries = weight gain 

B.)  Whole Foods with a Low Glycemic index, i.e. foods that are slowly rather than quickly digested = weight loss.  

 

With low glycemic foods that are slowly digested,  you don't get a large spike in blood sugar that you get with high glycemic foods such as potatoes, refined grains, sweets, sugars and fruit juices. 

 

Your body has a hard time handling the sugar spike that comes with eating easily-digested high-glycemic foods.

 

This sugar spike has several unfortunate consequences: 

•  Damage to your blood vessels
•  Developing insulin resistance and eventually Type II diabetes
•  Abnormal storage of this excess blood sugar as fats in your fat cells rather than directly burning the sugar in your regular metabolism.

 

5.  The Higher the Dose of Statins, the Higher the Risk of Diabetes--The Reasons are Unclear

"Last year, Lancet published an analysis of major statin trials involving 90,000 patients that showed statin users had a 9 percent higher risk of developing diabetes than those who didn’t take statins. But questions remained about whether the effect was real or something that may have just been due to chance."   NYT  June 21, 2011

Now,  "a just-published meta-analysis of some of the more high-profile statin trials testing the effectiveness of high-dose therapy has revealed a significant increase in the risk of diabetes mellitus associated with statin use in high doses.

Compared with moderate-dose therapy across five statin trials, investigators report that treatment with high-dose statins increased the risk of diabetes by 12%, which translates to a 20 percent overall increased risk of diabetes for high-dose statin users, compared to those who don’t take the drugs, according to the study’s senior author.

Senior investigator Dr Kausik Ray (St George's University of London, UK) said that while there might be consequences from the raised blood glucose levels, researchers do not yet know what these long-term effects mean.

The net benefit of high-dose statin therapy "is definitely in favor" of using the drugs, he said.

'One thing we do know is that there does appear to be a dose effect with statin therapy, with the risk of diabetes mellitus increasing with higher doses,' Ray told Heartwire.

'Statins have multiple effects and cause a number of changes. What we're seeing is probably an off-target effect, and right now we have no obvious mechanisms.

However, lowering LDL-cholesterol levels is probably more important than the increase in blood-sugar levels.'"  Excerpted from HeartWire June 21, 2011.   Ray, KK, "Risk of incident diabetes with intensive-dose compared with moderate-dose statin therapy:  a meta-analysis,"   JAMA  2011 Jun 22;305(24):2556-64.

So, I'm wondering...

The researchers have no clear explanation for why statins raise the risk of diabetes as the doses go up.

Is it possible that statins aren't to blame for the rise in diabetes risk?

Could it be as simple as the eating & lifestyle habits of high-dose statin-takers. 

Do statins make people worry less about what they eat, or how much they exercise--knowing that the statins will easily take care of their cholesterol for them?

Do they think statins will protect them from the negative effects of weight gain, food indulgences, or lack of exercise?   Could that account for the increased risk in diabetes as statin doses rise?

A one NYT's commenter confessed:  "Perhaps the reason people who take statins are at a slightly higher diabetes risk is because the statin - which has clearly demonstrated its effectiveness in lowering cholesterol levels- may provide one with the mirage of safety when it comes to deciding whether to avoid a food of questionable nutritional value.

I take statins and I know I eat more red meat than I would if I didn't take statins. I might also cheat a bit more on the sugar-based foods as well. Perhaps I should take my head out of the sand!"

 

6.   Are you living with a Plant-Resistant-Person?  Wondering how to help them find better health and embrace your plant-based diet?   You're not the only one with this predicament.   You've got plenty of complany.  Be sure to check out this Peas & Thank You blog post with some really down-to-earth advice. 

Make My Man Eat Plants!  It includes a terrific assortment of recipes for the Plant-Resistant-Person in your life.

 

My Husband's Not Plant-Resistant, But Boy Did He Love this "Chicken Burger" Recipe

It's sure to please the pickiest plant-resistant-person  (based on an old Perdue Chicken Burger favorite of mine)

 

Makes 5 big burgers--Prep time:  15 minutes

1 pound package of MATCH "Chicken",  thawed

1 cup whole wheat Panko crumbs

1/2 cup chopped onion

1/2 cup chopped red pepper

3 TBS. worcestershire sauce (vegan or regular)

1 TBS. dry mustard

1 TBS. Dijon or brown mustard

2 TBS. ketchup

1 1/2 tsp. Bone Suckin' sauce Seasoing & Rub (or another spicy Cajun mix)

1 tsp. curry powder

Feel free to come up with your own spice mix!

Mix all the ingredients together.  Form into patties.  Spray very lightly with a canola spray to prevent sticking to the grill.

Grill on medium for about 5 minutes on each side--until grill marks appear, and burgers are firm, & look done.   Do not overcook.

Top with grilled onions or sprouts, & pass the ketchup.   I like to use Alvarado Street Sprouted Burger Buns.  Enjoy the leftovers.

Cook's Notes:  When you're short on time, this really beats mashing beans, & chopping ingredients to make your own veggie burgers.  

 

A Husband-Pleasing Hearty "Chicken" Burger with Oven-Roasted Potatoes

 

Check out the July/August 2011 issue of Natural Health for recipes for the "The Best Veggie Burgers in the the U.S".  Make 'em at home.  pg. 80