Happy Healthy Long Life

How About Some of the Healthy Librarian's "Save Your Heart" Nitric Oxide-Boosting Chocolate Oatmeal to Start the New Year Off Right! It's for Breakfast and Dessert!

 

"Save Your Heart" Chocolate Oatmeal with Mixed Berries & Walnuts

 

"How could something this good for you, be so delicious?  Eat it for breakfast or dessert.  Served up warm with berries & walnuts, and just a hint of sweetness, your blood vessels & body will be thanking you!"

 

-The Healthy Librarian-

 

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

 

Now, don't get me wrong--I'm not about to trade in the Healthy Librarian's Savory "Cheezy" Oatmeal with Shiitake Mushrooms, Sundried Tomatoes & Spinach,  Mike's Quick Kick A** Thai Peanut Butter Chili Oatmeal with Greens, or the Oatmeal Breakfast of Champions - Spiced Pumpkin Steel Cut Oats with Berries and Chia.

They still have a place in my heart.  And health.

 

But, my version of Kathy Hester's "Chocolate Oatmeal Topped with Berries & Walnuts (and Chia)" is just crazy good and it has it all.

• Cholesterol-cutting steel cut oats that are loaded with both soluble & insoluble fiber. 
• The atherosclerosis-preventing polyphenol, avenanthramide, found in oats, boosts the production of artery-saving nitric oxide.  This is a dose-response relationship--so the more oats you eat--the more nitric oxide you're producing.   Now you can enjoy oatmeal for dessert!
• The "miracle polyphenol", epicatechin, found in cocoa.  It lowers blood pressure, neutralizes inflammation, increases HDL's, dilates blood vessels, helps prevent atherosclerosis, increases nitric oxide production and more!
• The anthocyanins found in berries--that boost memory, tamper inflammation, & clean out "toxic brain junk"--like mini-brain maids.
• Walnuts have the highest amount of antioxidants of all the nuts, as well as heart-healthy omega-3s, and a perfect ratio of omega-3s to omega-6s. It's the best nut out there, hands down.

 

Could we ask for anything more?

 

Let's Thank Healthy Librarian Marlene for Discovering Kathy Hester's "The Vegan Slow Cooker"

 

My New Fave Cookbook and Where I Discovered Chocolate Oatmeal

 

The Back Story on How I Discovered Chocolate Oatmeal & the Vegan Slow Cooker

My fledgling "healthy librarian" friend & colleague, Marlene, hates to cook. 

She's on a personal mission to find the perfect vegan cookbook with recipes that have less than 5 ingredients, no exotic spices like cayenne or cumin (I keep telling her that these are not exotic), and can be prepped in 5 minutes.

Every new vegan cookbook that she discovers--she borrows from the library--but since Kathy Hester's cookbook is so new, she couldn't find a library with a copy.  So...she decided to buy a copy for herself.

She asked me what I thought of Vegan Slow Cooker.  Did I think it looked good?  Did I think the recipes were Esselstyn-style healthy?

Oh baby, was this one a winner.  I immediately photocopied 16 recipes--hoping to try them out over the Christmas & New Year's holidays.  Don't worry, Kathy.  I've already ordered my own copy--and I'm recommending it to anyone who will listen.

Here's what I've tried, so far--and all were winners at my house: 

• Cranberry Vanilla Quinoa (GF, SF)
• Be-My-Valentine Chocolate Oatmeal (GF, SF)
• Chili Relleno Casserole (GF)
• Chili-Chocolate Black Bean Brownies (GF, SF)

Here's what looked good to me--but trust, me everything in this cookbook looks good--but there was a limit to what I could copy:

• Thai Coconut Pumpkin Soup (GF, SF)
• Chinese-Style Eggplant in Garlic Sauce (GF)
• Thai Red Curry Tofu and Veggies (GF)
• Chana Saag (Indian Greens with Chickpeas)  (GF, SF)
• Easy Veggie Chickpea Biryani (GF, SF)
• Chorizo and Sweet Potato Enchilada Casserole
• Atomic Tofu Pecan Loaf (GF)
• Pumpkin & White Bean Lasagna
• Texax-Style Tofu Taco Filling
• Carrot Cake and Zucchini Breat Oatmeal (GF,SF)
  
• Mango Coconut Rice Pudding  (GF,SF)
  
• Hungarian Mushroom Soup (GF, SF)
  
• Soy Chorizo Black Bean Stew
• Apple Sage Sausage (GF version given, SF)

Full Disclosure:  There's very little oil used in any of these recipes, and when there is, it's usually just to pre-saute the vegetables--or to oil the crock-pot.   Easy to eliminate.   Hester does use coconut milk in some recipes, but that's such an easy fix, with 1 cup of non-dairy milk plus 1 tsp. of coconut extract.

She tries to avoid using too much sugar or sweeteners, and there are plenty of gluten-free & soy-free recipes. 

 

"Heart-Saving" Chocolate Oatmeal - Healthy Librarian-Style

 

Mixing up the Cocoa in a Cup of Milk & Water

 

Penzey's Special Deep Rich Cocoa - Not Really High-Fat At All! 

 

How Yummy Does This Look in the Slow-Cooker?  My House Smelled Heavenly!

 

Click here to get the recipe on one page

Adapted from Kathy Hester's "The Vegan Slow Cooker"

Serves:  4 large servings

Note:  I doubled Kathy's recipe & used my cheapo Procter-Silex 3.5 quart slow-cooker.  That way I had left-overs.

 

Ingredients:

1 cup steel-cut oats

2 cups water

3 cups unsweetened soy milk or almond milk (vanilla flavor is fine)

1/4 cup good quality unsweetened undutched cocoa powder  (Penzey's, Hershey's, Scharffen Berger's, or Ghiradelli's)

2 teaspoons of vanilla extract

1/4+ tsp. stevia (to taste)  You can always add more to your oatmeal later if you want it a little sweeter--but watch out--stevia can get a little bitter if you add too much.

2 tablespoons of agave nectar (or maple syrup)

Options:  1/2 tsp. of cinnamon; 2-4 tablespoons of PB2, the defatted peanut powder

Top each serving of oatmeal with 1/4 cup of thawed, mixed frozen berries;  1 1/2 tablespoons of chopped walnuts, & 1 tablespoon of chia seed, if desired.

The night before:

1. Spray your crockpot with Spectrum's high-heat canola cooking spray if food tends to stick to your slow-cooker.

2.  Measure the milk & water, and then heat up about 1 cup of the liquid in the microwave, until very warm.   Now, slowly mix in the 1/4 of cocoa with a tiny whisk.  Cocoa usually doesn't mix well in cold liquids--that's why I pre-dissolve it, before adding it to the slow-cooker.

3. Add the oats, the milk, water, cocoa mixture, the vanilla, the stevia, & the agave. That's it!

4.  Set the slow-cooker to low.

Hester says this should take 6 to 8 hours.  Mine took only 6 hours!  Just warning you.

5.  Refrigerate the left-overs, and enjoy reheated the next 3 days!

Warning:  My slow-cooker runs hot--so my oatmeal was done in 6 hours.  If I had cooked the oatmeal overnight, it would have been a little dry, and slightly crusty or overdone on the sides.

Hester highly recommends that the first time you use these recipes you should do it when you are home, to see how long the cooking actually takes--and if your slow-cooker runs on the hotter or cooler side.

I REALLY want to get a better slow-cooker, so recommendations are welcome.  A programmable one--that could flip to warm after 6 hours, would be perfect.

Note:  I'm sure you could prepare this at night and let it soak overnight in a regular saucepan in the refrigerator--and cook it in the morining--on the stove.  It's the overnight soak that makes it special.

 

Nutrition Facts (based on one serving topped with 1/4 cup of mixed berries, and 1/8 of an ounce of walnuts, equivalent to 1/2 tablespoon)  (chia seed isn't included in this count)

 

Nutrition Facts Healthy Librarian's/Kathy Hester Save Your Heart Chocolate Oatmeal wt Berries
Serving Size: 1 serving
Amount Per Serving
Calories	312
Total Fat	10g
Saturated Fat	1.5g
Trans Fat	0g
Cholesterol	0mg
Sodium	8mg
Carbohydrate	46.5g
Dietary Fiber	7.4g
Sugars	12.4g
Protein	16.4g
Vitamin A 1% Vitamin C 5% Calcium    7% Iron 21%

 

 

Why You Want to Eat Oats Everyday

 

The New Science Behind Oats - Avenanthramides  

Old news:  Oats have a soluble fiber, known as beta-glucan that helps to lower cholesterol by reducing its absorption into the blood stream.  They are also low-glycemic, taking a nice leisurely time to digest, so they keep you full longer, and keep your blood sugar steady.  All commendable qualities.

New to me news--the Avenanthramides--the heart healthy polyphenol found in oats :   Over at the USDA-Agricultural Research Vascular Biology Lab at Tufts University, Dr. Mohsen Meydani is the "oat expert".   It turns out that the polyphenols in oats, better known as avenanthramides, are the real power players when it comes to heart health.  First off, they prevent LDL from oxidizing, which sets the process of atherosclerosis into motion.  They work their magic by "decreasing inflammation in the artery walls, by limiting the growth of artery-stiffening smooth muscle cells inside arteries, and by preventing white blood cells from sticking to artery walls."  Harvard Health Letter, May 2010.

But it gets even better.  Meydani has recently found that the avenanthramides in oats are not only anti-inflammatory, but they put a stop to the kind of wild cell growth in the artery walls that starts the whole process of atherosclerosis in the first place--which can eventually lead to heart attacks.  As if that weren't enough--when you ingest these avenanthramides with your morning oatmeal, you're also preventing atherosclerosis by increasing artery-saving nitric oxide production in the endothelium or lining of your arteries. That's the "magic gas" that keeps the arteries relaxed and dilated.  And it's a dose-response--the more avenanthramides, the greater the nitric oxide production. Side benefit:  lowered blood pressure.  For Meydani's research click here and here.

Curbing colon cancer with avenanthramides, too.  We knew that oats and other whole grains helped to reduce colon cancer, but the mechanism wasn't fully understood.  Meydani's just-published research in Nutr Cancer 2010 Nov. 62(8):1007-16 found that the avenanthramides in oats tamp down inflammation in the colon, and inhibit the growth of colonic cancer cells.

 

What's So Good About Cocoa?

 

The Greek name for cocoa means, "Drink of the Gods".  Maybe they were on to something.  Epicatechin is the polyphenol in cocoa that does its magic on the cardiovascular system.

• It lowers blood pressure
• It reduces insulin resistance and improves platelet function
• It increases nitric oxide production--that "magic gas" that improves endothelial function, and it has anti-oxidant and anti-inflammatory properties.
• In a recent meta-analysis in the journal Circulation, 75 grams of dark chocolate for 3 weeks increased HDLs by 14% and decreased LDL oxidation. Lowering blood pressure took even less cocoa to do the job.
• How does cocoa do all this?  It's probably because it increases the availability of nitric oxide, and it also increases arginase--which prevents nitric oxide from breaking down.  It's a 2-for-one!
• Cocoa's best benefit?  It inhibits the kind of inflammation that creates atherosclerotic plaque.
• This study will give you a good reason to drink cocoa daily.  One of the tests for a healthy vasculature is the ability of our blood vessels to dilate.  This study looked at the dilation of arteries after drinking a high flavanoid cocoa drink, compared to a low flavonoid drink.  There was a significant increase in vasodilation with the high flavonoid drink--and nitric oxide levels increased as the level of flavonoids in the cocoa increased.
• Watch out!  Avoid cocoa or dark chocolate that is "Dutch-Processed" or is treated with an alkali to decrease its bitterness--that destroys the flavonoids!

 

Bring on the Berries, Everyday!

 

Berries, baby!   The research is nothing but good, good, good for berries & the brain.  In fact, now we know a little bit more about how they do their magic on the brain.  They "activate the brain's natural "housekeeper" mechanism, which cleans up and recycles toxic proteins linked to age-related memory loss and other mental decline."   Like mini-brain-maids these cells clear out brain junk.  I have berries daily in my Green Smoothies, and either on top of my oatmeal, or mixed in plain soy yogurt.   Lower cost organic mixed berries are at BJ's or Costco.  Read more here and here.

 

If You're Going to Eat Nuts, Stick to Walnuts--For So Many Reasons

 

Source:  American Chemical Society, March 27, 2011 press release

In a report [presented at the] 241^st National Meeting & Exposition of the American Chemical Society, scientists presented an analysis showing that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut.

“Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts,” said Joe Vinson, Ph.D., who did the analysis. “A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don’t eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet.”

Walnuts are the top nut for heart-healthy antioxidants

Vinson noted that nuts in general have an unusual combination of nutritional benefits — in addition those antioxidants — wrapped into a convenient and inexpensive package. Nuts, for instance, contain plenty of high-quality protein that can substitute for meat; vitamins and minerals; dietary fiber; and are dairy- and gluten-free.

Years of research by scientists around the world link regular consumption of small amounts of nuts or peanut butter with decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes, and other health problems.

Despite all the previous research, scientists until now had not compared both the amount and quality of antioxidants found in different nuts, Vinson said. He filled that knowledge gap by analyzing antioxidants in nine different types of nuts: walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans. Walnuts had the highest levels of antioxidants.

Vinson also found that the quality, or potency, of antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as vitamin E, renowned for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease.

“There’s another advantage in choosing walnuts as a source of antioxidants,” said Vinson, who is with the University of Scranton in Pennsylvania. “The heat from roasting nuts generally reduces the quality of the antioxidants. People usually eat walnuts raw or unroasted, and get the full effectiveness of those antioxidants.”

Dr. David Katz of the Yale University School of Medicine, published a small randomized-controlled study in 2010, that demonstrated how a walnut-enriched diet improves endothelium-dependent vasodilatation in type 2 diabetic individuals, suggesting a potential reduction in overall cardiac risk.  

Source:  Ma Y, Njike VY, Millet J, Dutta S, Doughty K, Treu JA, Katz DL, "Effects of walnut consumption on endothelial function in type 2 diabetic subjects: a randomized controlled crossover trial,"   Diabetes Care,  2010 Feb;33(2):227-32.  Click here for the full article.

 

Just Wanted to Say, "Thank You, Thank You, Thank You" to Everyone Who Takes the TIme to Read HHLL!!!

You are no doubt some of the most thoughtful, interesting, intelligent, independent-minded, savvy & healthy group of readers out there!

1.  What a surprise for me to see Happy Healthy Long Life on Susan Voisin's (The Fat-Free Vegan's) short-list of helpful sites that will support a plant-based lifestyle.  Susan's New Year's post,  My Get-Healthy Plan to KISSS in the New Year is outstanding.  Be sure to check it out.  Susan, I'm so honored to have made your list!  Thank You!  She is one of the best resources for fat-free recipes around.

2.  If you haven't been keeping up with all the thoughtful, articulate, motivating, & inspiring comments to my recent post, please click on this link, and scroll on down to read them: 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!  Some very interesting comments.

3.  I'm overwhelmed, humbled, & absolutely thrilled to see so many of you visiting the Happy Healthy Long Life - Healthy Librarian Facebook page.  All your thumbs up, and generous words are beyond any expectations I had when I created the page.  It's so much fun for me to finally meet you--and have a conversation.  If you haven't visited, please do--and join in the conversation. 

You can find me here:

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. 

4.  Another surprise for me was seeing Happy Healthy Long Life on MD Consult's list of "Blogs We Follow".  MD Consult is an excellent and highly respected subscription website for physicians & medical/hospital libraries--so not something most of you are likely to have seen.  It's produced by Elsevier, one of the premier medical publishers in the world.  I'm honored to be on that list.

5.  My last bit of shared news, is one of my favorite comments on the New York Times, in response to Tara Parker Pope's, "Fat Trap" article.   It was written by an uber-healthy 84 year-old woman from Toronto:

• Margaret Bennet-Alder
• Toronto

Wouldn't every man worth his salt, and and every woman, want to put Viagra out of business? The wrong food got him into his pickle and the right food can get him out of it.

Forget the Food Pyramid with its animal foods. Use the Food Plate: whole grains, vegetables, beans/legumes, and fruits. How to make the switch?

Neal D. Barnard, MD, in his new book 21-Day Weight Loss Kickstart takes you by the hand explaining why animal foods pack on the pounds and plant foods burn calories. Menus and recipes ease you on your way.

Dr. Caldwell B. Esselstyn's classic, Prevent and Reverse Disease, is the one that inspired former president, Bill Clinton, to lose weight and keep healthy after a stent.

Three years ago after reading The China Study by T. Colin Campbell, PhD, I became a vegan overnight. I began by following Dr. John A. McDougall's plant-based 12-day Meal Plan which is free from his web site. Within a month I lost the 10 pounds that I had tried to lose for 35 years. Upon not using any added oil I have lost another 15 pounds and now weigh what I weighed in high school. I'm never hungry and enjoy healthy carbohydrates. I'm looking forward to Dr. McDougall's forthcoming book, Starch, to be published by Rodale in April, 2012.

The healthylibrarian.com and vegsource.com provide excellent information to keep me on track.

Although heart disease, diabetes, cancer and obesity have felled relatives, I'm well at 84 thanks to my plate of plants. I look forward to more years of the same.

• Jan. 1, 2012 at 2:45 p.m.

 

My Holiday Gift to You! My Family's Top Ten Plant-Based/Vegan No-Oil Holiday Weekend Dishes from Breakfast, Lunch, Dinner to Dessert

 

 

"Enlightened" Rockin' Roasted Rosemary Potatoes

 

 

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

 

Wait!  Wait!  Don't plan your holiday menu until you read this post!

 

You just might find something that looks yummy to you.

I promised myself I'd write up my post-Thanksgiving Hit List today (uh, that was Friday--and now it's Saturday morning) no matter what!  I changed up so many of the recipes that I posted pre-Thanksgiving--and I know that so many of these will work perfectly for the Christmas holiday for anyone who is having a houseful of company over the long weekend.

So here are my family's favorites--with links to the revised recipes.

 

The Top-Ten Thanksgiving Week-End Family Favorites List

 

1.  Rockin' Roasted Rosemary Potatoes -  my family couldn't get enough of these & I've made them three times since Thanksgiving.  No-oil & amazing!  A crazy crunchy coating made with a little vodka, vermouth, grainy Dijon mustard, garlic, horseradish, caraway seed, smoked paprika, & hot pepper.  OMG you're going to LOVE these!

2.  Kale Waldorf Salad with Honey Crisp Apples, Toasted Walnuts, Cranberries, Raisins & a Creamy Dressing -  a unanimous hit, and I've made this two times since Thanksgiving.  I have never liked raw kale salad before I tasted this version. But, you HAVE to use lacinato or dinosaur kale--and honey crisp apples 

3.  Sunday Brunch Spicy Sweet Potato, Onion, Pepper & Italian "Sausage" Hash - this was all gone in a blink of an eye.  Don't plan on having left-overs of this one!  Vegans & Carnivores agree that this one is out-of-this-world.  It's the Field Roast Sausage.

4.  "Enlightened" Quick-Fix Sweet Potato, Spinach, Fire-Roased Tomatoes, and a Bit of Peanut Butter Soup - so fast & easy, plus you can make this ahead of time.  Freeze it flat in freezer ziploc bags for easy storage.  Thank you, Jodith, for that tip! Everyone who has mades this, loves it!

5.  Curry Cauliflower, Chickpea, Sweet Potato Soup with a Smidge of Peanut Butter--A breeze to make, freezes well, & everyone I know who has made this, loves it!  Will feed a crowd.

6.  Chocolate Chip No-Oil Walnut Zucchini Bread--chocolate chips, a little sugar, but a real treat when you have houseguests, book club, or company coming.

7. "Enlightened" Chloe Coscarelli Chocolate-Pumpkin Bread Pudding with Sweet Vanilla Cashew Cream Sauce - served warm with Son #1's addition of the sweet vanilla sauce took this holiday dessert over the edge of deliciousness.  Using Ezekiel Sprouted Cinnamon Raisin Bread took it over into the "this is healthy"  zone.

8.  Barbecue Brisket Seitan Reuben's--this sandwich was a huge hit--even with the carnivores in the family.  You'll need to make your own seitan, but it's really easy & makes 4 pounds that you can freeze.  Use real old-fashioned Jewish rye bread with caraway seeds--or T.J. Sprouted Rye, cole slaw, dill pickles--the works.  LOVED!

9.  Roasted Triple Mushroom Soup - Not only is this sophisticated, easy to put together, and a mushroom immune booster--it also worked well as a gravy for our Thanksgiving "Meat-less" Loaf.  

10.  Pumpkin-Spiced Steel-Cut Oats for Eight!   Make it in the crockpot overnight--and wake-up to the most delicious fragrance.  I'm now making this just for myself--so I can have pre-made oatmeal every morning for a week.  Warm it in the microwave along with frozen berries, and then top it with a sprinkle of toasted walnuts & a tablespoon of chia.  What a way to start the day!

 

 My Amateur Thankgiving Photo Collection

 

Thanksgiving Morning Spiced Apple Pumpkin Steel-Cut Oats for Eight

 

A Sophisticated Roasted Triple Mushroom Bisque

Kale Waldorf Salad with Toasted Walnuts, Honey Crisp Apples, Cranberries/Raisins in a Creamy Dressing (photo by Whole Foods--mine was out-of-focus)

 

Kale Waldorf Salad - Undressed - Check Out Costco's Organic Baby Kale

Roasted Brussels Sprouts with Shallots & Toasted Hazelnuts

 

Thanksgiving "Meat" Loaf - here's the recipe & here's the glaze

 

Dellcious Sliced & Top-Browned Thanksgiving "Meat" Loaf Leftovers

 

Babs' Famous Cranberry Relish with Toasted Walnuts, Raisins, & Orange

 

Pumpkin Chocolate Chip Bread Pudding Right Out of the Oven

 

Pumpkin Chocolate Chip Bread Pudding with Vanilla Cashew Cream Sauce

 

Seitan Reuben's with Lab Rat's Homemade Pickles & H.L.'s Cool Cole Slaw

 

Brunch Sweet Potato, Onion, Red Pepper & Italian "Sausage" Hash

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

 

Val's Crowd-Pleasing Curried Cauliflower, Sweet Potato, Chickpea, Spinach & Peanut Butter Soup

 

 

If You're Ready to Ditch the Latke's for a New Chanukah Tradition Try This

 

Reposted from December 04, 2010:

A New Oil-Free Chanukah Tradition: "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce - And a New Dreidel Spin on the Miracle of Oil on Chanukah - Make One Day's Worth of Oil Last for Eight Days!

The Healthy Librarian's (Husband's) "Enlightened" Veganomicon Potato and Kale Enchiladas with Roasted Chile Sauce

 

If you've received this via email, click here for the web version for the links & video.

Who doesn't love latkes? 

Crispy on the outside, moist and tender on the inside--potato pancakes made with grated potatoes, onion, eggs, plenty of salt, and fried up in peanut oil. And topped with sour cream.  When I was a kid, our traditional Chanukah dinner was always potato latkes, corned beef sandwiches, and Kentucky Fried Chicken.  Always!  A deadly trifecta, but who knew?

As good as they taste, I wasn't about to fry up a batch this year.   I've half-heartedly looked for a fat-free version, but honestly, I don't think it's worth the effort.  It couldn't possibly compare to the real thing.

 

Frying latkes in oil is what it's all about.  Last year in the New York Times Karen Barrow shared opinions from both cookbook authors and amateur cooks about whether it's possible to make a  "healthy tasty latke".  If you must try,  here's one possibility, from Steven Raichlen.

“I’m not going to ruin my latke joy to save a few calories once a year,” Elizabeth, one NYT reader, wrote.

“Spare me,” chided another. “I’ll take my latkes fried in lots of oil. It works for my 91-year-old grandparents.”

Joan Nathan, a well respected cookbook author and expert in Jewish foods, said she’s not surprised at the widespread resistance to making a traditional treat more healthful. When once asked to come up with baked latkes that tasted as good as fried, she tried. “But I ended up throwing all the recipes in the garbage,” she said.

Another reason for the fried latke’s persistence: oil isn’t just a cooking ingredient, it’s central to the eight-day celebration of Hanukkah. 

“It’s all about the oil,” said Susie Fishbein, author of “Kosher by Design Lightens Up.” You can spray your latkes with oil and bake them, she said, but “most people are not going to cheer when that comes to the table. It has to be fried.”

 

Wednesday night was the first night of Chanukah.  As I drove home from work in the dark, cold, and snow--the perfect setting for the first night of Chanukah--I knew my husband was going to have something delicious for dinner.  No last minute scrambling in the kitchen for me on this Wednesday night.  And what perfect timing that he decided to try his hand out on a healthy potato dish for the first night of Chanukah: Veganomicon's Potato and Kale Enchiladas with Roasted Chile Sauce.  We both agreed--it was a great substitute for traditional Chanukah latkes.

The Chanukah Miracle Story--When One Day's Worth of Oil Lasts for Eight Days

Oil is "central to the eight-day celebration of Hanukkah.  After winning back their land in battle, the Jews needed to light a menorah as part of a rededication of their Temple. Although they only had enough oil for one day, the oil, miraculously, lasted for eight."  (Joan Nathan in the NYT)  Tada!  That's where the connection to eating foods fried in oil on Chanukah comes from. 

 

Bet You Can't Eat Just One?  So Why Even Start?  

 

So, here's my cheesy take on celebrating Chanukah--if you're not ready to cut out all the oil in your diet right now--try making one day's worth of oil (say about 1/4 cup) last for eight days.  That's 1.5 tsp of oil a day if my math is right!  It's doable.  Experience your own miracle of good health by making one day's worth of oil last for eight days!  Call it a Chanukah challenge.

Thanks to Cheri for sharing the video!  If you aren't seeing the video, click here

 

Happy Chanukah!  Candlelight by the Maccabeats

  

 

The Healthy Librarian's Husband's "Enlightened" Veganomicon Potato and Kale  Enchiladas with Roasted Chile Sauce

 

To get a copy of the recipe on one page, click here.

This beats the lowly latke hands-down for taste and nutrition.  You could probably live on these: with 0 cholesterol, 9.2 grams of fiber, 12 grams of protein, 187% of vitamin A, 261% of vitamin C, 16% calcium, and 27% iron--not to mention the health benefits of kale and tomatoes.

 

Serves 4-6

Cooking & Prep Time:  1 1/2 hours

 

Enchilada Chile Sauce:

1 onion, cut into small dice

3 large green chiles (such as Anaheim or even Italian-style long green peppers), roasted, seeded, peeled, and chopped coarsely.  The best way to roast peppers is over high heat right on top of the gas burner--don't do this if you have an electric stove.  Use tongs to turn them, and rotate as they blacken & blister.  When 75%  done roasting, drop the pepper in a bowl or a paper bag, and allow it sit for 10-15 minutes, until it's cool enough to handle.  Peel away the skin, and then dice.  No worries about remaining charred parts.  If you don't have a gas stove, roast them on a grill or in a very hot oven.  Use canned green chilis in a pinch.

2-3 teaspoons of chile powder, preferably ancho chili (note: I just purchased this at Penzey's & it's amazing--not hot, just rich & mellow tasting)

1 1/2 teaspoons ground cumin

1 teaspoon marjoram or Mexican oregano (epazote)

1 (28 oz.) can of crushed tomatoes (fire-roasted preferred--like Muir Glen.  I prefer crushed to diced.)

1 tsp. sugar (opt. or use agave)

salt to taste (optional)

 

Potato and Kale Filling:

1 pound waxy potatoes like Yukon Gold or Red

1/2 pound kale, washed, trimmed, and chopped finely

4 cloves garlic, minced

1/2 tsp. ground cumin

1/4 cup vegetable broth or water (plus more for sauteeing onions & kale)

3 tablespoons lime juice

1/4 toasted pepitas (pumpkin seeds) coarsely chopped, plus additional for garnish

Salt to taste (optional)

6 large sprouted grain tortillas, like Ezekiel or French Meadow, or Ezekiel Gluten-free.  (alternatively, you can also use 12-14 corn tortillas)   Either one works well--I've made them both ways.

Preheat oven to 375 degrees and have ready a shallow casserole dish, at least 11 1/2 X 7 1/2.  

Prepare the enchilada sauce first:

1. In a large, heavy bottomed non-stick saucepan over medium heat, saute the onions.  Let them start to brown & give off their own liquid before adding any broth or water to the pan.  When they start to get a little dry, and start to stick a bit, add a little vegetable broth or water--just enough to deglaze the pan.  Add more liquid as needed, but not too much.  Saute for 4-7 minutes, until the onions are softened. 

2. Add the remaining ingredients, bring to a simmer, and remove from the heat.  When the mixture has cooled enough, taste and adjust the salt if necessary. 

3. Puree the mixture with an immersion or regular blender until smooth and even.

Prepare the filling:

1. Peel and dice the potatoes, then boil them until tender, about 20 minutes.  Drain and set aside. 

2. Saute the garlic in about 2 tablespoons of vegetable broth in a large saucepan or frying pan (that has a lid) over medium-low heat, stirring occasionally until the garlic is sizzling and slightly browned (be careful not to let it burn!!) 

3. Add more broth if necessary, and then add the kale, sprinkle with a little salt, and raise the heat to medium, stirring constantly to cover the kale with the garlic.  Partially cover the pot to steam the kale until it has wilted, 4-6 minutes.

4. Remove the lid and mix in the potatoes, the 1/4 cup of vegetable stock, lime juice, pumpkin seeds, and salt, if you're using it.  Use the back of a wooden spoon, or the bottom of a flat drinking glass to mash some of the potatoes.  Cook another 3-4 minutes, until the stock is absorbed.  Add more lime juice or seasoning to taste.

Create an enchilada assembly line:

1. Have ready a pie plate or something similar filled with about 3/4 cup of enchilada sauce, a 9 X 13 casserole dish, your stack of tortillas, a heated griddle or a pan large enough to heat your tortillas--because that's how you'll soften them up, and the potato and kale filling.  You can also soften the tortillas one at a time in the microwave if you prefer--follow the directions on the package.

2. Ladle a little bit of the enchilada sauce onto the bottom of a 9 X 13 inch casserole dish and spread it around. 

3. Take a tortilla, place it on the heated griddle or pan for 30 seconds, then flip it over and heat until the tortilla  has become soft & pliable.  Or soften them in the microwave.  Drop the softened tortilla onto pie plate filled with sauce; allow it to get completely covered in sauce, flip it over, and coat the other side.

4. Now, place the tortillas either in the casserole dish (the easiest way) or on an additional plate.  Place 1/6 of the potato filling down the middle of the tortilla and roll it up.  Continue with rest of tortillas, tightly packing enchildas next to each other.

5. Pour about a cup of sauce over the top (reserving some for later when you serve the enchiladas), cover tightly with aluminum foil, and bake for 25 minutes.  Remove the foil and bake for another 10-15 minutes, until edges of the tortillas poking out of sauce look just a little browned.  Allow to cool slightly before serving.  Top individual servings with any remaining enchilada sauce, warmed slightly.

Enjoy!  Happy Chanukah!  Sure it's a bit of a pitchky-patchky, as my mom would say, but not half as hard as making potato pancakes.  Bonus:  No grease splatters on your walls, or that fried potato onion smell that hangs in your house for days.  These enchiladas smell divine!

Nutrition Facts Enlightened Veganomicon Potato and kale enchiladas with Roasted Chile Sauce
Serving Size: 1 serving
Amount Per Serving
Calories	292
Total Fat	6.1g
Saturated Fat	1g
Trans Fat	0g
Cholesterol	0mg
Sodium	500mg
Carbohydrate	51.3g
Dietary Fiber	9.2g
Sugars	7.4g
Protein	12g
Vitamin A 187% Vitamin C 261% Calcium    16% Iron 27%

 

 

Please Let Me Know What You Think of These Recipes

You Can Comment Here by scrolling to the bottom of the page

 

Happy Holidays to Everyone!

What a Way to Start the Work Week! A Totally Unexpected Perfect Rock & Siegel Healthy Mind Platter Day! Focused Work, Plant-Based Meals, Play Time, Exercise, Connect Time, Down Time and Sleep

 

Real Life Adventures 10/24/11 by Gary Wise & Lance Aldrich

 

 

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

It was my first full week back at home since Oct. 1.

Monday morning didn't exactly start out like I had planned.

I stayed up way too late on Sunday night.  And I had to be up at 6:00 am to get to work on time.  I really need 8 hours of sleep at night--not 6--to be at the top of my game.  What was I thinking going to bed at midnight?

The morning was pitch black, rainy, cold, and I would have loved nothing better than to just stay in bed an hour longer.  But, I couldn't.

So, I got out of bed, & went down to the basement to get my gym clothes.  That's when I spotted a dead mouse on the floor--and it wasn't in a trap!  Ugh!  Was this an omen for the day?  I screamed and my husband came running.   Gotta love that guy!

Not enough time to wash my hair--you know how all that blow-drying-styling routine is a huge time suck. Only enough time for a shower and a quick spritz of water on my flat hair & hope no one notices.  Why didn't I wash my hair at night?

 

 But Then My Day Got a Whole Lot Better!

 

1.  I made fresh coffee.  That always helps.

2.  I had a big batch of delicious "already-made" oatmeal in the fridge.  My quickie version of Mike's Quick Kick A** Thai Peanut Butter Chili Oatmeal with Greens.  Get the recipe here!

3.  Lucky me, I also had all the fixings ready to make a quick lunch.  Ezekiel Bread, avocado, tomato, & a batch of scrumptious tempeh "bacon".  Get the Fakin' Tempeh Bacon recipe here!

 

4.  My husband had made a big batch of Green Smoothies in the VitaMix, and said, "Help yourself!"  Gotta love that guy!  He's not always this generous with his Green Smoothies.

 

 

5.  I packed my gym bag & headed out the door.  My plan was to make a 6:00 PM  class after work. This is a new offering--and the perfect combo for me.  My favorite instructor--Beth.  45 minutes of spinning, following by 30 minutes of serious strength training.  Just so you know--I hardly ever make "after work" exercise classes.  I rarely leave work on time.

6.  The ride in to work.  For once, traffic flowed.  No slow trucks.  No school busses.   I made the lights. And decided to take a detour that avoided a huge traffic jam down the hill into work.  Things were looking up.

 

How Monday Played Out - Like a Rock/Siegel Healthy Mind Platter Kind-of-Day

 

 

Focus Time. When we closely focus on tasks in a goal-oriented way, taking on challenges that make deep connections in the brain.  (Rock & Siegel)

I've been away from work a lot this month.  Needless to say, I had a lot of work to catch up on, and getting behind always makes me feel crazy-anxious-impatient.  But, I somehow lucked out, & was able to cross off quite a bit of the tasks on my must-do list yesterday.  

• I made a huge dent in my backlog of work projects yesterday--which cleared out some brain space for "new projects"--not to mention the on-going projects that have been on the back-burner with all my recent traveling.
• When a physician asked me yesterday if I could help him with the background research for a study to find out if a plant-based no-added oil diet could benefit rheumatoid arthritis, guess what I said?  And at the end of the day, I even had some time to start working on it.

 

Play Time. When we allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, which helps make new connections in the brain.   (Rock & Siegel)

• I'm excited!  I finally registered for the Wellness Forum's Fall Weekend coming up  on November 11-13.  A weekend with Dr. T. Colin Campbell, Dr. Caldwell & Ann Esselstyn, Dr. Janice Stanger, Dr. Ralph Moss, Chef AJ, and more.  Read more here.   Dr. Campbell will be talking about his new book and Dr. Esselstyn will share the results of hundreds of patients who have followed his diet.
• This really will be a "play time" weekend, because yesterday I found out that 5 or 6 of my friends have also registered for the weekend.

 

Physical Time. When we move our bodies, aerobically if possible, which strengthens the brain in many ways.  (Rock & Siegel)

After running on 6 hours of sleep, by 5 o'clock I was ready to skip that planned  "after work" workout. But I forged ahead. To get to the Spin/Strength class I needed to be changed into my workout clothes, and leaving work by 5:10 pm.

It didn't happen.  A co-worker stopped by to share happy news.  I wasn't going to interrupt her.  

I barely got out the door by 5:25 pm.  I figured I wouldn't find a parking place in the gym's crowded-mini-lot.  I figured that all the bikes would be taken--if I got there late.  

But, I found a parking space.  And there was one bike left.  

I knew I was going to sleep well last night.  And I did!

 

Connecting Time. When we connect with other people, ideally in person, richly activating the brain's social circuitry.   (Rock & Siegel)

I don't know about activating the "social circuitry" part of the brain--but I do know that talking to my kids always makes me happy.

Just as I turned onto my street after my workout, me cellphone rang.  It was son #1, the new dad.  I was anxious to hear how the new baby was doing, how the "big brother" was doing, and how the new parents were doing.  

And I wanted to hear all about his "other baby"--the project he'd been working on for the past ten months--the one that finally hit "show time" last week.  

The news was all good!  The grandkids were doing well.  The parents were getting a little more sleep. The "project" was a smashing success--and the weather cooperated!   And a short paternity leave would start soon.

 

Dinner Time.  When you know dinner is already prepared--and you don't have to cook--life is good!  (The Healthy Librarian)

Who cares if I didn't get home until 7:30.  I was starving by then--but dinner was already made.  Left-overs from yesterday.  Plant-Based Italian Wedding Soup Rapido--an old-favorite.  It's an easy-to-make delicious meal in a bowl.  And my husband had the salads ready-to-go.  I poured myself a glass of wine. Heaven!  Click here for the Vegan Italian Wedding Soup Rapido recipe!

 

Plant-Based Italian Wedding Soup Rapido

 Spinach Carrot Tomato Salad with Lemon Balsamic Dijon Mustard Honey Dressing

 

Down Time. When we are non-focused, without any specific goal, and let our mind wander or simply relax, which helps our brain recharge.   (Rock & Siegel)

Does watching Halloween, MSNBC, & munching on a big bowl of air-popped barbecue popcorn count as downtime?  I think so!  After dinner, that's exactly what I did.

 

Air-Popped Popcorn

How to make Barbecue Air-Popped Popcorn: 

• Use a hot air-popcorn popper. 
• As the popcorn comes out, mist it with water (yes, it really works & it's not soggy) from a water spray bottle, and at the same time sprinkle on Bone Suckin' Sauce Seasoning & Rub (or the seasoning of your choice)  It works a lot better than spraying the popcorn with cooking oil spray (which is what I used to do), with none of the fat!  The water just evaporates on the hot popcorn.

 

 

Sleep Time. When we give the brain the rest it needs to consolidate learning and recover from the experiences of the day.  (Rock & Siegel)

I knew I was going to sleep well last night.  And I did.  Eight solid hours.  No staying up late for me.  At 10:30 pm I was out like a light. 

 

Time In. When we quietly reflect internally, focusing on sensations, images, feelings and thoughts, helping to better integrate the brain. (Rock & Siegel)

That's exactly what I'm doing now.  Thinking about yesterday.  Savoring it.  And realizing how an average Monday can sometimes surprise you--and unexpectedly have all the elements of a perfect day!   With absolutely no planning!  Well, maybe a little.

 

 

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

 

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

 

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

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

 

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

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

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

 

I wrote back:

 

Mike:

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

 

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

 

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

 

I absolutely agreed with him!

 

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

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

 

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

 

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

 

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

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

Need a refresher on avenanthramides?

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

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

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

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

 

Here's the deal on nitric oxide:

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

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

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

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

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

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

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

 

 

Introducing the Recipe that Met the Nitric Oxide Recipe Challenge:

Mike's Mediterranean Oat Cakes with Tomato Kale Gravy

 

 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

The Tomato, Kale, & Bean Gravy

 

Three Oat Cakes Waiting for the Gravy 

 

Mike's Mediterranean Oat Cakes with Tomato Kale Gravy

 

 

Serves 5-6

Click here for the recipe on one page.

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

First the Oat Cakes

Ingredients:

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

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

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

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

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

 

Preparation:

 

1. Transfer cooked oatmeal to large mixing bowl.

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

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

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

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

 

Kale Gravy

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

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

 

Ingredients:

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

3 cloves fresh chopped garlic

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

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

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

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

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

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

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

 

Preparation:

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

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

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

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

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

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

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

 

Nutritional Information Based on 1/5 Serving of the Recipe

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

 

 

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

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

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

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

 

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

 

photo by: Rebecca Bolte

 

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

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

An excerpt:

 

How did all of this start?

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

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

 

How did your dietary shift affect your athletic performance?

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

 

What do you mean by that?

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

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

Go to the article & read the rest.

 

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!

 

Four Everyday Meals You Won't Want to Miss! Easy, Delicious, Nutritional Powerhouses to Keep Stocked in Your Fridge

 

The Most Perfect Way to Start the Day - Savory "Cheezy" Oatmeal with Greens

 

"I adore savory breakfasts.

In the old days I loved bacon and eggs sometimes even with potatoes.

But the arteries and the waistline just won't take it anymore.

I loved the breakfasts I had in Japan and cannot recommend miso soup too highly. The first time I tasted it I had to have two refills. Yum!

Loved Scandinavian breakfasts as well, but can't have the meat and cheese anymore.

Same with Turkish breakfasts, but they always have lettuce tomato and cucumber the above. Very nice.

Here is my current favorite breakfast. Absolutely delicious and good for the arteries.  Great science based health blog too, I might add: Happy Healthy Long Life" 

-Posted on Mark Bittman's column, "Savory Breakfast Department,"  by Elephant Lover, New Mexico, February 9, 2011-

Four Powerhouse Meals You'll Want to Eat Over and Over Again

 

Click here to get to the web version with all the links & comments.

This is it folks.  Four everyday foods that you can happily eat over and over again.  At least I can.

Yes, I crave variety, and I'm always trying out new recipes--but, honestly, these four are so delicious, so nutrient-packed, so easy to prepare, so simple to change-up, that you'll want to have them in your fridge for easy breakfasts & lunches.

• Oatmeal for Breakfast:  The Healthy Librarian's Savory "Cheezy" Oatmeal with Shiitake Mushrooms, Sundried Tomatoes & Greens of Your Choice.   Just give it a try!   It's like a gourmet risotta for breakfast--beats the fruited sweeter oatmeals hands-down!  I make enough to eat for 4 days. Click here for the recipe, benefits & instructions.
• Soup that's a Meal for Lunch or Dinner:  The Healthy Librarian's "Englightened & Enhanced" Arabian Nights Lentil & Rice Soup - based on Isa's Appetite for Reduction recipe. 
• The Best Burger Ever for Lunch or Dinner:  The Healthy Librarian's "Enlightened" Chipotle Lentil Burgers with oven-baked Sweet Potato Fries (another riff/adaptation off of Isa's Appetite for Reduction--can you tell how much I love this cookbook?)
• A Salad that's a Meal for Lunch or Dinner:  Everyday Chickpea-Quinoa Salad topped with Creamy Balsamic Vinaigrette--1001 ways to make this one different everyday!

 

 

Building the Case for Savory Vegetable Oatmeal for Breakast

 

My curiosity got the best of me.  Why were so many people visiting my  "Savory Cheezy Oatmeal"  post by way of Mark Bittman's New York  Times article about savory breakfasts?  Hmmm....

When I followed the link--I discovered that someone was recommending my oatmeal to Bittman.  Yay!

And now for a little more feedback about this rather "out there" oatmeal recipe that I  call--"Not Your Mother's Oatmeal! A Mega-Nitric Oxide Antioxidant Boosting Breakfast for Champions: The Healthy Librarian's Savory "Cheezy" Oatmeal with Shiitake Mushrooms, Sundried Tomatoes & Spinach"-- I first posted this back on January 26, 2011--and I really would call it my own unique oatmeal creation.

 

Don't knock it until you've tried it.   You're going to have to trust me on this one!

• I'm now totally sold on eating savory oatmeal for breakfast--and I'm currently off of the "fruited sweet" kind.  It is AMAZINGLY filling--and sticks with me for about four or more hours. You can't beat that.
  
• I still love it with spinach--but one reader suggests using kale--because unlike spinach, it isn't high in oxalates that can lessen calcium absorption.  And he's absolutely right!  A cup of cooked kale will give you as much absorbable calcium as a glass of milk. Consider bok choy, broccoli, or brussles sprouts, too. The possibilities of vegetable add-ins are endless.

• When my husband finally tasted my savory oatmeal, he was totally surprised.   He's a raisin- banana-rolled-oats kind of guy.  "Wow! This is really fantastic!  You could even eat this for lunch or dinner!"
• When one of my co-workers finally tried it,  she was hooked.  Her recipe twist--microwaved broccoli--instead of spinach.  She now brings it to work to eat as a "brunch"--and she can't believe how quick & easy it is to make--and how filling it is.
  
• Here's what blog reader Tom had to say:  "We've been eating the Savory "Cheezy" Breakfast Oatmeal with Shitake Mushrooms lately and really love it. I have to say that I feel much better when I have it versus what I was having before, steel cut oats with lots of dried fruits. No more enery swings or "hang overs".  We have one suggestion though and that is to use kale instead of the spinach since we've always been told that spinach keeps you from absorbing the calcium. Perhaps also, the stated calcium, 17%, should be revised."  He's right!  Switch to kale or another green if you're looking for a calcium boost.

 

Why Is This a Hands-Down Nutritional Powerhouse?  Let Me Count the Ways

 

1. Steel cut oats have it all.  OK--oat groats & rolled oats, too! Turns out, according to Dr. Mohsen Meydani, the "oat expert" at the USDA-Agricultural Research Vascular Biology Lab at Tufts University, the phytochemical, avenanthramide, in oats help prevent atherosclerosis by increasing artery-saving nitric oxide production in the endothelium or lining of our arteries. That's the "magic gas" that keeps the arteries relaxed and dilated.  And it's a dose-response--the more avenanthramides (oatmeal) you eat, the greater the nitric oxide production.  They're also loaded with both soluble fiber to whisk away cholesterol, and insoluble fiber to keep your digestive system in tip-top shape.
2. Sundried tomatoes.  It's all about lyopene, baby!  Tomatoes are a rich source of this carotenoid that's known for its cancer-fighting properties (especially prostate cancer), for its blood pressure-lowering properties, and for preventing oxidative damage in the heart.  Bonus: tomatoes also contain lutein that promotes eye & heart health; prevents macular degeneration, plus vitamins A & C.
3. Shiitake Mushrooms.  They've got eight essential amino acids, plus lentinan which stimulates the immune system, protects against infections--including colds--& provides cardiovascular benefits.  It also contains eritadenine, which lowers cholesterol.
4. Turmeric (Curcumin).  This is the hands-down powerhouse spice.  It's a powerful anti-oxidant, which has been championed by Dr. Bharat Aggarwal of M.D. Anderson Medical Center for its cancer-fighting properties.  You're going to want to read this, this and this hot-off-the-press article from M.D. Anderson.  And there's more.  Like easing inflammation from arthritis, joint pain and muscle cramps, possibly preventing cataracts, improving cholesterol, and preventing Alzheimers.  My husband swears that daily turmeric ended his nightly toe cramps caused by running.  Definitely sounds like snake oil---but just check out the literature about turmeric on PubMed.
5. The Greens.  I like to add 2.5 ounces or 3 cups of spinach to my oatmeal.  But you can add kale, Swiss chard, bok choy, broccoli, or collard greens.  No need for me to repeat all their top-of-vegetable-heap health benefits--like their high vitamin A content, their omega-3s, and best of all, their ability to boost production of the "magic gas" known as nitric oxide that heals the endothelial linings of our blood vessels--preventing heart disease, lowering blood pressure, and preventing cognitive dysfunction.  Click here and here and here.
6. Nutritional yeast.  This is what gives the oatmeal its delicious mild creamy "cheezy" flavor--and it's high in both B vitamins (many varieties include B-12) and protein.

OK--enough of my savory oatmeal sales pitch!  Find the recipe here

2.5 ounces of raw spinach to add to your oatmeal - about 3-4 cups

2.5 ounces of spinach "melted" in minutes in the microwave to mix into your oatmeal

 

Nutritional info based on 1/4 of the recipe (doesn't include the 1 tablespoon of chia seeds I always add on top of each serving)

Nutrition Facts Healthy Librarian's Savory "Cheezy" Oats with Greens
Serving Size: 1 serving
Amount Per Serving
Calories	245
Total Fat	3.5g
Saturated Fat	0.6g
Trans Fat	0g
Cholesterol	0mg
Sodium	194mg
Carbohydrate	50.9g
Dietary Fiber	18.1g
Sugars	6.6g
Protein	12.8g
Vitamin A 141% Vitamin C 53% Calcium    17% Iron 62%

 

The Healthy Librarian's "Enlightened & Enhanced" Arabian Nights Lentil & Rice Soup

 

Hearty Arabian Nights Lentil & Rice Soup

 

Another one of Isa's Appetite for Reduction creations.  My daughter-in-law turned me on to this soup when she told me it was easy, delicious, and my grandson scraped up every last spoonful.  Licked his plate clean.  Now that's hard to resist.

When my husband & I brought this lentil soup to our couple's Friday night dinner group--even the lentil-scoffers LOVED it.  You know who you are!  We even fought over who was going to get the last 1/2 serving we had leftover.

Easy, quick, delicous.  Great to tote to work for lunch or for a one dish meal.

Here's a little bit about why I LOVE lentils so much.  Everyone thinks they need to eat turkey in order to get that calming amino acid, tryptophan.  Not so.  Lentils and garbanzos are loaded with the stuff. 

And what's so good about tryptophan?  Well, our brains need tryptophan to produce the feel-good brain chemical, serotonin--which regulates mood, appetite, hunger and sleep.  But, there's a CATCH!  Tryptophan cannot cross the blood-brain barrier to produce serotonin without CARBOHYDRATES!  And of course, lentils happens to come "packaged" with their own carbs.  

The lentil story gets even better.  They're loaded with the harder to find soluble fiber that helps to lower cholesterol and control blood sugar--preventing blood sugar & insulin spikes.  One cup is also loaded with protein, folate, and at least 7 important minerals like manganese and iron.

 

The Health Librarian's Enlightened & Enhanced Arabian Nights Lentil & Rice Soup

For a copy of the recipe on one page, click here

Serves at least 6

Prep & cooking time:  Total 1 hour

 

Ingredients

1 large onion, diced small

6 cloves garlic, chopped small

1 tsp salt, optional

Several pinches of greshly ground black pepper

1 tablespoon ground cumin

1 teaspoon coriander

2 cups chopped carrots (small dice)

1 cup dried RED LENTILS (which are really pale orange--you must use this kind--Bob's Red Mill carries them)

1/2 cup BROWN basmati rice

1 teaspoon lemon zest

6 cups of low-sodium vegetable broth

1/4 cup freshly-squeezed lemon juice

Key added spice:  1/4 to 1/2 or more Garam Masala  (find at grocery stores, Spice Island brand, Indian specialty groceries, or Penzey Spices online)  This is a subtle, delightful must-have Indian spice.  Click here to learn more.  Click here for a recipe to blend your own.

Instructions:

1.  Preheat a 4 quart soup pot over medium-high heat.  Saute the onions without oil until transluscent, about 4 minutes.  Keep moving them around with a spatula, and add small amounts (like 2 tablespoonsfuls) of vegetable broth or water when & if they start to stick, to nicley deglaze the pan.

2.  Add the garlic, pepper, and salt and saute for another minute.  Add the spices and stir coninuously for about 15 seconds to toast them a bit.

3.  Add the carrots, lentils, rice, zest, and broth.  Cover the pot and bring to a boil, keeping a close eye on it--you don't want it to burn or stick.  Once it begins to  boil, lower the heat to a simmer and cook for about 40 minutes, until the lentils are creamy (melted) and the rice is tender.  Depending on the rice you use, it could be 15 minutes, more or less. Stir occasionally to prevent the soup from burning at the bottom.  If necessary, thin the soup with water or more broth.

4.  Add the lemon juice, and the Garam Masala, in 1/4 teaspoon increments, so you can taste as you go--I like about 1/2 teaspoon of it.  You may want more, or less.  Adjust for other seasonings, like salt or pepper.

5.  Let the soup sit for 10 minutes or so to maximize the flavors.

 

Nutritional Info based on 1/6 serving

Nutrition Facts Enlightened Isa Arabian Lentil & Rice Soup
Serving Size: 1 serving
Amount Per Serving
Calories	183
Total Fat	1.3g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	175mg
Carbohydrate	36g
Dietary Fiber	10.8g
Sugars	5.5g
Protein	7.6g
Vitamin A 103% Vitamin C 16% Calcium    4% Iron 11%

 

 

A Burger You'll Want to Always Keep on Hand in Your Refrigerator or Freezer

 

Chipotle Lentil Burgers on Alvarado Street Sprouted Burger Buns with Bone Suckin' Barbecue Sauce, French Garden Sprouts, and Cajun Baked Sweet Potato Fries

 

Yes, you can easily eat this cold if you pack it for lunch!

Hurray! More power-packed lentils on the menu.   

Little-known factoid:   Of all the legumes/beans, lentils are the least gas-producing.

I've tried lots of delicious veggie/bean burger recipes, but these just might be my new faves.  They have great flavor, heft, & texture.  No way will these fall apart & they actually look like "the real thing".   Besides, I can't resist any recipe with chipotles.

 

Chipotle Lentil Burgers

for a copy of the recipe on one page, click here

Makes 7-8 big burgers

Preparation:  30 minutes prep time.  30 minutes oven-baking time

 

Ingredients:

1 small red onion, cut in medium dice

1/2 pound zucchini, halved lengthwide and sliced 1/2 inch thick (it all gets processed, so no need to make them too small)

3 cloves garlic, chopped

1 cup lightly packed fresh cilantro, chopped (stems & leaves!)

17.6 oz.  (1 lb. 1.6 oz.) of already cooked lentils.  I used Trader Joe's refrigerated vacuum packed Steamed French lentils.  If this isn't available, use 2 1/2 cups of cooked or canned lentils.

1 cup whole wheat bread crumbs.  I prefer Ian's Whole Wheat Panko-style crumbs (you might need to use more)

1/4 cup of canned chipotles in adobo sauce, seeds removed, with adobo sauce

2 tablespoons soy sauce

2 teaspoons red wine vinegar

1/4 teaspoon salt, optional

2 teaspoons Smoked paprika (no substitutes)

 

Instructions:

1. Preheat your oven to 450 degrees.  This is the temperature that I use to bake burgers & fries in my oven.  If you have a gas oven, or your oven runs hot--you may want to lower it, accordingly.

2.  Preheat a large non-stick frying pan on medium-high.  Saute the onions without oil until almost transluscent, about 3 minutes.  Keep moving them around, and add small amounts (2 tablespoonsful) of vegetable broth or water when & if they start to stick, to nicely deglaze the pan.

3.  Add the zucchini, garlic, cilantro, and a pinch of salt, and continue to saute for 7 to 10 minutes, until the zucchini is soft.

4.  Here's the pitchkey-potchkey part--but just suck-it-up & DO IT.  It's really no big deal.  Transfer the veggie mixture into a food processor (not a blender).   Then add ALL the other ingredients--EXCEPT FOR 1/2 cup of THE BREAD CRUMBS!  Pulse until mostly smooth, but there should still be a little texture.

5.  After processng transfer all of the mixture to a big mixing bowl and add the remaining 1/2 cup of bread crumbs to the burger mixture, and use a fork to combine.  NOTE:  We had to add more crumbs at this stage--like about 1/2 cup more--to "firm" up the mixture--it looked a little too wet for our tastes.

6.  Divide the mixture into 7 or 8 burgers--and form them into nice patties. 

7.  Bake on a cookie sheet lined with a Silpat or parchment paper--for 15 minutes in your 450 preheated oven.  Turn & finish baking for another 15 minutes.  They should be firm & brown on the outside--and soft on the inside.

8.  Serve warm or at room temperature.  Grilled onions on top would be fabulous!  Maybe even a sliver of avocado.

Nutritional Information based on 1/8 serving.   Does not include the Alvarado Street bun=140 calories, 3 grams fiber, 7 grams of protein.

 

Nutrition Facts Enlightened Healthy Librarian's Chipotle Lentil Burgers
Serving Size: 1 serving
Amount Per Serving
Calories	138
Total Fat	0.5g
Saturated Fat	0g
Trans Fat	0g
Cholesterol	0mg
Sodium	370mg
Carbohydrate	25.2g
Dietary Fiber	7.5g
Sugars	3.8g
Protein	8.5g
Vitamin A 7% Vitamin C 13% Calcium    2% Iron 17%

 

Isa's Everyday & Ever-Changing Whole Meal Chickpea-Quinoa Salad

 

Everyday Ever-Changing Chickpea-Quinoa Mix-It-Up Whole Meal Salad

Black Quinoa, Garbanzo Beans & Creamy Balsamic Vinaigrette-The Key Ingredients

 

Want a meal in a minute that's nutrient-dense & protein packed?  Have I got a recipe for you!

Just follow this Isa-inspired formulaic recipe.

At all times, keep a batch of cooked cooled quinoa in your fridge.  Cooks up in just 15 minutes.  Couldn't be easier. 

Why is quinoa a key ingredient of this salad?

Because it's high in protein & happens to contain all nine of the necessary amino acids to make it a complete protein (7 grams per serving compared to 4 grams for brown rice).  It's also high in fiber & it's a good source of manganese, magnesium, iron, copper & phosphorus, which is why the United Nations has classified it as a "super crop".  It's a big plus that it contains the amino acid lysine which is needed for tissue growth & repair. As if that isn't enough, it's gluten free and it's a breeze to cook.  And Kosher for Passover!

I recommend you use Eden Organic Quinoa.  They use a mechanical rubbing process to remove the protective saponin coating from the grain, rather than a water wash.  This retains more flavor, fiber & nutrients.  When I compared the nutrient values of Eden's with other brands, it had the highest in all categories.  I found quinoa in my local grocery store, but it's also at Trader Joe's & any health food store.

I know you're all familiar with this fantastic grain/herb/seed.  But if you want to learn more, and check out some of my oldie-but-goodie quinoa recipes, click here and here  and be sure to ditch any fats or oils that I may have been using in those older recipes.

 

Everyday Ever-Changing Whole Meal Chickpea-Quinoa Salad

 For a copy of the recipe on one page click here

Serves 4

Ingredients

2 cups cooked, cooled quinoa  (make with 1 cup of quinoa & 2 cups of water, bring to a boil, cover & simmer for 15 minutes until the liquid is absorbed)

1 small red onion, optional

4 cups of chopped romaine (or mesclun greens)

1 (15 ounce) can of low-sodium or no-salt garbanzo beans/chickpeas, drained (or black beans, or lentils, or kidney beans)

2 cups cherry tomatoes, halved

1 1/2 cups shredded carrots

Optional add-ins: roasted garlic, baked tofu or tempeh, sprouts, fresh basil or cilanto, chopped Kalamata olives (my favorite), roasted corn, or any left-over cooked vegetables

1/2 cup of Isa's Balsamic Vinaigrette   Click here for the recipe

In a large mixing bowl, mix all the ingredients together, add the dressing, and toss to coat.

Or, just mix up your own single serving with your favorite add-ins, and top with 2 tablespoons of the Balsamic Vinaigrette.  If you're toting this to work--put the dressing in the bottom of your sealed container so the salad won't get soggy.

Nutritional Information based on 1/4 serving ( & 2 tablespoons of dressing per serving)

Nutrition Facts Isa's Appetite for Reduction Everyday Chick-pea-Quinoa Salad
Serving Size: 1 serving
Amount Per Serving
Calories	364
Total Fat	6.4g
Saturated Fat	0.5g
Trans Fat	0g
Cholesterol	0mg
Sodium	315mg
Carbohydrate	63g
Dietary Fiber	21.3g
Sugars	11.2g
Protein	15.3g
Vitamin A 175% Vitamin C 45% Calcium    11% Iron 27%

 

So there you have it folks.  Four do-ahead meals that that you can enjoy all week.   Easy, delicous, and nutrient-dense.  Enjoy!

 

 

 

 

 

 

The Report Card on the Healthy Librarian's 2010 Simple Strategies for Staying Healthy and Happy - What's Working, What's Not, What's New for 2011?

 

December 31, 2010--Ending the Year Right--With Good Friends, Good Food, Good Music & Dancing

 

 

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

Last year on my 60th birthday, perhaps naively, I sat down to figure out if there was anything I could do to increase my odds for a healthy happy rest of my life.  My parents hadn't fared so well after they hit 60. 

"Judging by my parents--that last quarter of life doesn't look so promising.  Which is exactly why I've been paying attention to exercise and eating right since I turned 30. 

That's when my dad had one of those massive debilitating strokes that left him unable to communicate, unable to read or fully understand speech, and eventually unable to walk or do anything.  He was 69 at the time--just when he was getting ready to kick back a little, work a little less, travel, and just enjoy life.  He spent 16 years living in this kind of post-stroke-limbo-state, spiraling downward.

My mom was 62 at the time, and my dad's stroke changed her life in an instant.  One minute she was planning all the trips they'd finally have a chance to take--and enjoying their new role as grandparents--and in the next she was jockeying the world of wheelchairs and therapists.

With the stress of full-time care-giving, and years of no exercise or attention to diet, by 72 she had developed severe coronary artery blockages, hypertension, kidney stones, osteoporosis and painful spinal fractures.  Then came the mini-strokes that finally added up to vascular dementia in her eighties."

 

So, on January 1, 2010 I wrote one of my favorite posts,  It's the Start of the New Year, the Start of the New Decade, and the Start of My Sixties. Some Simple Strategies for Staying Healthy and Happy. At Least I Can Hope!

It outlined the 12 things I planned to do to stay healthy--live long--and die short (hopefully)!   And evidenced-based librarian that I am, most of these strategies are backed by research--and tried out by yours-truly.

So how did I do?  What worked?  What didn't?  And most importantly, what new strategies did I learn about in 2010 that are now part of my daily routine?   

I looked over all of my 2010 posts to see what new strategies I've added to my original Top 12--and I was surprised to see how much I've learned--and how much I've changed this year. 

I'm including the links to my favorite "I'm now doing this daily" posts for 2010 so I won't have to bore you with the details.   And I'll follow it all up with a repeat of my Start of the New Year, Start of the New Decade, and the Start of My Sixties post--with notes on what worked, what didn't, for me.

 

And a huge thank you to everyone who takes the time out of their busy day to read Happy Healthy Long Life.  If not for all of you, I know I wouldn't take the time to carefully read & summarize research articles, pay as close attention to the details of the recipes I try out, and be so diligent with what I choose to eat.  And because I really stuck with no-oil plant-based diet, I'm hooked, it's now a habit, cravings are history, and I feel great!   P.S.  I love hearing from all of you!  It makes my efforts all worthwhile!

 

Biggest Changes in 2010?

1.  I've lost 13 pounds since June 21, 2010 (in 7 1/2 months) by adopting Dr. Caldwell Esselstyn's "Prevent & Reverse Heart Disease" approach to eating--just by cutting out added oils in my cooking & in the groceries I buy, ditching all nuts (except very small amounts of walnuts), chocolate (not cocoa) & avocados (except for occasional small amounts).  It effortlessly did the job.  I also reduced my body's percentage of fat by 5%.

Back in March 2008 I had cut out all animal protein (dairy, meat, fowl, ate fish only rarely) and sugar & desserts (mostly) from my diet--and I used whole grains.  But, I never lost one single pound until I cut out the oil, chocolate, nuts, & avocados, in spite of exercising regularly!   To be fair, I wasn't trying or expecting to lose weight on the Esselstyn diet--I was more interested in the health benefits.  I didn't expect to shed more than 4 or 5 pounds--but I'm thrilled with the results!   Belly fat is gone--and the butt has shrunk!  Don't be fooled that olive oil, chocolate, nuts, & avocados are health foods.  There are far better choices out there--that are far less addictive--and more nutrient-dense.

2. Health Means Money Where I Work.  Thanks to eating Esselstyn Style, I qualifed for hefty health insurance rebates from my hospital employer at the start of 2011.  I got a 9% rebate off of my 2010 premiums, and I locked into the 2009 rates for 2011--another hefty 17% rebate.   Why?  Because my borderline hypertension is now history, and my lipids are now looking great.  My weight is a comfortable 118 pounds for my small 5' 3" frame--and my BMI is 20.9.  No medical conditions.  No prescription meds.  Woo Hoo!  Lower insurance rates!

 

Why This Plan Works--A Picture & a Graph Tell the Story

Here's why I feel full and can eat whenever I'm hungry.   My belly can only hold 400 calories of high-fiber, high-nutrient plant-based food at a time!  It's that simple. 

 

 

This chart makes it clear as day where you're going to find the best nutrient bang for your calorie dollar!

Source:  T. Colin Campbell, PhD.  The China Study.  Dallas:Benbella Books, 2006, pg. 230.

 

The Healthy Librarian's New "Evidence-Based Living" Strategies for 2010

 

The Exercise Changes I Made This Year

• Kicked it up a notch with the aerobics:  This year's research convinced me that at middle-age I needed to "kick it up a notch" when it comes to heart-pumping aerobics.   I've added higher-intensity intervals to my spinning workout and I've noticed a reduced resting heart rate--an increased aerobic capacity and calorie burn. Read more here and here and here
• Yoga to strengthen your bones & improve core strength, balance & flexibility:  When I learned that yoga is one of the best things you can do to strengthen every bone in your body (not to mention the chill-out factor)--I decided to rearrange my work schedule so I could fit in 3 classes a week.   I never enjoyed yoga that much, nor saw any flexibility improvements until I increased the number of times from once a week or less, to 3 times a week.  Now I'm a huge yoga fan. Read more here and here
• Weight-lifting/Strength-training for the brain & bones:  Weight-training was last on my agenda when it came to exercise--but this year's research showed a double-header benefit for  improvements in both the brain & bones  deparment when you weight-train at least 2 times a week.  This was too hard to ignore.  I now "lift" twice a week--and my husband promises to teach me an easy-to-do-at-home kettle bell routine that can be done in just 10 minutes.  Read more here and here and here
• My typical weekly routine: Yoga 3 times a week, spinning 4 times a week, weights/strength training  2 times a week.  One or two days off a week. I can get in this many workouts in each week because twice a week I exercise for 2 hours.

 

This Research Convinced Me to Make These Supplement/Diet Changes in 2010

• Omega-3s Lengthen Telomeres--slowing down biological aging.  Who can resist that?  I'm not as regular as I should be, but I do take both a molecularly-distilled pharmaceutical quality fish oil capsule, along with a plant-based DHA supplement.  Although this study only looked at the benefits from fish oil--2 other studies in 2010 showed that plant-based omega-3s (ALA)--that's the  the kind found in high amounts in flax & chia--and in smaller amounts in berries & greens--work just as well as fish oil.  Read more here
• Vitamin D for So Many Reasons--in spite of the Institute of Medicine's October 2010 guidelines I'm sticking to the advice of Dr. Bruce Hollis and Dr. Michael Holick and taking 2000-4000 IUs of vitamin D--but, it's rarely daily--& my doc tracks my vitamin D levels.   Read more about Hollis & vitamin D here.  I'm also following Dr. Angelo Licata's research that found that absorption increased by 50% or more if you take your vitamin D with your heaviest meal of the day.  Read more about Licata's research here
• I'm eating the fruits & vegetables with the highest amounts of antioxidants.   Check the ORAC Index or the Fuhrman/Whole Foods ANDI (aggregate nutrient density index) rankings for the foods with the most bang for the buck.  Read more here
• Low-glycemic whole grains--no exceptions (well hardly any exceptions)--Whole grains (like oats, guinoa, grainy/kibbled breads) reduce the dread & dangerous belly fat & prevent insulin-resistance (think type-2 diabetes).  Cool news to me--the way refined high-glycemic carbs can affect our genes:    "But after the high-glycemic carb meal,  insulin shot up, and 62 different genes that are linked to the stress response, insulin-signaling and cytokine-mediated immunity were turned on." Read more here
• B-12 Everyday 1000 mcg/a day:  If you're eating plant-based take a B-12 once daily--that's the only way you'll get enough.  Even if you're eating meat--many medical conditions, prescription drugs, as well as just plain aging can impair the absorption of B-12.  This year's research pointed out the need for adequate B-12 for brain health as we age. Read more here and here
• Rethinking calcium requirements & calcium supplements.  I've decreased my calcium supplement to just 1 a day for 315 mg of calcium--and follow Dr. Walter Willett's advice about the total amount I need--just 700 mg/a day compared to the DRI of 1200 mg/a day for the over 50 set.   I eat a lot of greens & they provide highly absorbable calcium.  New this year--2 Australian studies found an increase in cardiovascular events with calcium supplements.  Read more here

Dr. Amy Lanou's Slide from her Wellness Forum Lecture Novembr 2010

 

• Nitric Oxide Boosters to Prevent Alzheimers & Dementia--the blood vessels of the brain need adequate nitric oxide to stay healthy--and increased nitric oxide also prevents dread amyloid plaque formation--and guess what increases it?  That's right, lots of greens & exercise.  I can do that!  Read more here
• Ditch Vegetable Oils & Nuts (walnuts, excluded)--the highest sources of inflammatory omega-6s.  A groundbreaking meta-analysis published in the British Journal of Nutrition pulled the plug on the theory that polyunsaturated oils are good for heart.   Nuts, especially peanuts are off-the-charts high in omega-6s, too!  It took years for the polyunsaturated oil study to surface, so despite research to the contrary, I'm still not convinced that eating 2.5 ounces of nuts a day is a wise health move!   I'm staying away--except for walnuts.  Read more here and here

 

Brain Booster Changes Based on 2010 Research

• Berries, baby!   The research is nothing but good, good, good for berries & the brain.  In fact, now we know a little bit more about how they do their magic on the brain.  They "activate the brain's natural "housekeeper" mechanism, which cleans up and recycles toxic proteins linked to age-related memory loss and other mental decline."   Like mini-brain-maids these cells clear out brain junk.  I have berries daily in my Green Smoothies, and either on top of my oatmeal, or mixed in plain soy yogurt.   Lower cost organic mixed berries are at BJ's.  Read more here and here.
• Reduced my belly fat.  It's definitely bad for the brain!  Read more here and here
• Increased my aerobic exercise & cleaned up my diet--the better the cardiac index the less your brain's volume shrinks.   What's good for the heart is unquestionably good for the brain, according to the latest Framingham study and a University of Pittsburgh study that demonstrated sizable increases in brain volume in the seniors who walked the most!  Read more here and here
• Keep learning new things daily to grow brain cells & connections.  The only way to keep building brain cells & new connections is by continuously engaging in serious, challenging learning for the rest of your life.  It requires effort, and it has to be something that's important and interesting to you!  It requires intense focus.  Dr. Michael Merzenich is the go-to-guy in this arena.  I'm certainly hoping that putting together this blog is doing something for my brain!  Read more here

 

Favorite Wisdom of  2010 - It Works for Me

• Alkalol & saline solution to prevent colds.  I'm talking about neti pot nasal irrigation with 1-2 TBS of Alkalol, a cup of warm water, 1/2 tsp. of salt, & a 1/4 tsp. of baking soda at the first inkling that a cold is brewing.  1/2 cup through each nostril.  Honestly, this works for me.  Haven't had a cold in a year--in spite of close calls.  What's Alkalol?  It's a solution invented in 1896 by a Massachusets pharmacist, that's made with methol, eucalyptus, thymol, camphor, and oils of wintergreen, spearmint, pine, and cinnamon.  Its "an alkaline saline solution specifically formulated to clean and moisturize the nasal passages, dissolve mucus, kill germs and bacteria, and provide natural relief from the symptoms of sinusitis and allergies."   Better than the now FDA-banned Zicam.  It's sold at my hospital pharmacy, CVS, Drug Mart & Walgreens, but you'll probably have to ask the pharmacist for this low-marketing-budget product.   Read more here
  
• Make time for fun!   Away from computers & technology.  Hey, I got this message directly from my mom, who passed away in 2003!  This is one of my favorite (& weirdest) posts!  Read more here  And here
• Sister power.  They can be the flesh-and-blood kind--or the best-friend kind.  It doesn't matter.  We all need someone with whom we can share our most insignificant day-to-day things with--and who can give us a reality check.  I count my blessings in this department!  I've got two--Beth & Lisa.  Read more here
• We get our greatest happiness from the experiences we share with our friends & family--not from expensive consumer goods.  "We know that the best predictor of human happiness is human relationships and the amount of time that people spend with family and friends."  Spend your time & money wisely.   Dr. Dan Gilbert swears by this research-backed advice.  Click here  for Gilbert and here  and here  and here for my year.
• "When in doubt, do the positive."  This was Jeanne Marie Laskas' mother's favorite saying and a rule I try to live by.  It's a handy one when you're faced with life's big dilemmas.  "Remember?  The positive is the active thing.  Can't decide whether you're qualified for that new job?  Just apply.  Can't decide whether to go on that first blind date after a divorce or sit home in your pajamas?  Go on the date."    Click here for more

 

Life on the Esselstyn Style Diet

In May, when I found out my cholesterol wasn't as outstanding as I had expected, in spite of a mostly plant-based diet, I asked Dr. Caldwell Esselstyn for advice.  He invited me to be a guest at the day-long session he runs once a month at the Cleveland Clinic, along with this wife Ann.

He challenged me to try eating and cooking with no-added-oils for 4 weeks & see how it works out for me.  I attended the class on June 18th, and started eating Esselstyn-style on June 21st.   I haven't looked back & now it's just, "how I eat".   I feel wonderful, I've lost weight, I've got lots of energy, I feel mentally sharp, and my digestive system is AMAZING!  Any nagging hip or joint pain I'd had in the past is long gone--not sure if I can credit the elimination of the inflammtory omega-6s with this surprising occurence or not.

 

You can read all about the day long session, and my Esselstyn-style cooking adventures in these posts:

Oops! Take It From Me - Half Dietary Measures to Lower Your Cholesterol Will Result in Half Measure Improvements

The Great Kitchen Cholesterol Clean-Up - Parchment Paper, the No-Oil Saute, and Munching on the Top Cholesterol-Cutting Foods

What I Learned From Dr. Caldwell and Ann Esselstyn's Prevent and Reverse Heart Disease "School"

Week Two on Dr. Caldwell Esselstyn's Heart Disease Prevention/Reversal Diet Challenge. The Rules, Tips, and Tricks to Enjoy Plant-Based Oil-Free Eating

Can a Plant-Based No-Added-Fat Diet Survive "Real Life"? My Fourth of July Trial on the Esselstyn Diet - House Guests, Restaurants, Road Trips, and Dinner with Friends. Let the Numbers Speak for Themselves.

Everyone Can Do This! Breakfast & Lunch on the Esselstyn Plant-Based No-Oil Diet Challenge. Fast, Hearty, Healthy and Delicious.

Some Q & A about the Esselstyn Diet Challenge. Why Do It? What about Oil & Fat-Soluble Vitamins? What About Omega-3s? And My Top Recipe Picks of Week Three

Plant-Based Eating Confusion! Omega-3s, Omega-6s, Glycemic Index, ORAC Index and More. A Picture, a Chart, and the ANDI Rankings Help Clear the Confusion.

Final Week on the Esselstyn Plant-Based No-Added Oil Diet Trial. What's Changed? What Have I Learned? Tips and This Week's Favorite Recipes

My Esselstyn Plant-Based Diet Trial Results Are In. Understanding the Numbers and Why No Oil or Nuts Makes Sense. Think Weight Loss, Lowering the Omega-6s, Healthy Arteries, and Energy

More from the Healthy Librarian's Plant-Based Kitchen Lab: The Restaurant Scene, Staying Fueled, PB2 the Nut Butter Substitute, and Chia Fresca for Omega-3s

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

Painless Calorie Restriction for People Who Love to Eat - Lessons for Health, Longevity, and Disease Prevention from the NIH CALERIE Study

Follow One of Dr. Caldwell Esselstyn's Patients - Q & A on the First Three Months of a Diet to Prevent & Reverse Heart Disease

My Favorite Healthy Kitchen Pantry Staples: For Quick, Easy & Delicious Plant-Based/Vegan Meals

 

My Top Food Discoveries/Additions for 2010

• Hot Mexican Cocoa, Fruited Steel-Cut Oats (now made with pumpkin! or savory), & Air-popped Popcorn  Read more here.
• PB2 "Peanut Butter" and Chia "Fresca" Water  Read more here  I top my morning with oatmeal with chia daily!  Go Chia Seed for omega-3s!
• I can easily "Esselstynize" any recipe in my fave cookbook--Veganomicon, by Isa Chandra Moskowitz  Read more here  Just cut out the oil, nuts (or sub smaller amounts of walnuts), vegan margarine, vegan mayo, & vegan cheese.
• Keep vegetables, especially greens & herbs fresh a lot longer with Kinetic Go Green BPA-free storage containers.   These are truly AMAZING!!  Read more here
• Here's a list of my favorite kitchen pantry staples  
• Homemade Raw Chocolate Chia Walnut Energy Bars beat Larabars for their taste & they pack a nutrient wallop!  Read more here
• Spiced Pumpkin Fruited Steel-Cut Oats is my new breakfast fave--brimming with alpha & beta carotenes  Read more here  Top it with a tablespoon of chia seed & you won't be thinking about lunch for hours!
• Sami's Pizza Crusts--whole grain millet & flax, no-oil & delicious.  Order from Sami's Bakery in Florida & receive them in 2 days--it's really not a big deal.  Can't live without these.  Just received an order for 16 to divide among 3 of us.  With delivery it comes to $5.00 per crust--not cheap--but it's fast--whole grain--and feeds my need for pizza.   Read more here
• Appetite for Reduction, by Isa Chandra Moskowitz--my current go-to favorite cookbook.  I could use it everyday.  She's finally cut the fat, calories, eliminated the vegan junk stuff & included nutritional info.  I highly recommend it!  Read more here

 

Best Science-Based Diet Information for 2010

Everything You Ever Wanted to Know About Losing Weight, Exercise, Stress, and Cardiovascular Risk from an Expert, Dr. Sharon Alger-Mayer. The Best Diet, How Much Exercise, the Hormone Stress Connection, the Best Phytonutrients, and the Healthiest Carbs

Dr. Hiromi Shinya, the Physician-Inventor of the Colonoscopic Polypectomy: What He's Learned About Diet and Health From Over 300,000 Colonoscopies

The Healthy Librarian's Holiday Overindulgence Tool Box: Some Abstinence Inspiration, the Exercise Cure, a Holiday Video, a Company-Worthy Recipe, along with Sara Moulton's Favorite Chocolate (coronary) Cookie Recipe

Dr. Michael Roizen's Straight Talk About Chronic Disease - Lifestyle Changes Can Control Them and Bring Health Care Costs Down. Roizen's Thirteen Pearls of Wellness.

 

Finally, the Original Start of My Sixties Simple Strategies for Staying Healthy & Happy

 

January 2, 2010

It's the Start of the New Year, the Start of the New Decade, and the Start of My Sixties. Some Simple Strategies for Staying Healthy and Happy. At Least I Can Hope!

Author Dan Buettner has scoured the Earth — not for the fabled Fountain of Youth — but for the key to a happy old age. He spent five years visiting areas of the world where people tend to live longer, healthier lives, areas he calls "Blue Zones."

Buettner says he has identified four things people can do that can potentially increase life expectancy:

• Create an environment that encourages physical activity
  
• Set up your kitchen in such a way that you're not overeating
  
• Cultivate a sense of purpose 
  
• Surround yourself with the right people.

"These are long-term fixes that have been shown over and over to add not only more years of life, but better years of life."

-NPR story, "Can 'Blue Zones' Help Turn Back the Biological Clock?", June 8, 2008-

If you're reading this through via email, click here to get to the more readable web-version.

 

It's the start of the New Year. 

It's the start of a new decade.

It's the day I turn sixty.

Look, I'm not a big-birthday-celebration-kind-of-person.  They come and go and I don't even think about the years.  But turning 60 is different.  It's the last quarter of life, with no guarantees on what that quarter is going to look like.

Judging by my parents--that last quarter of life doesn't look so promising.  Which is exactly why I've been paying attention to exercise and eating right since I turned 30. 

That's when my dad had one of those massive debilitating strokes that left him unable to communicate, unable to read or fully understand speech, and eventually unable to walk or do anything.  He was 69 at the time--just when he was getting ready to kick back a little, work a little less, travel, and just enjoy life.  He spent 16 years living in this kind of post-stroke-limbo-state, spiraling downward.

My mom was 62 at the time, and my dad's stroke changed her life in an instant.  One minute she was planning all the trips they'd finally have a chance to take--and enjoying their new role as grandparents--and in the next she was jockeying the world of wheelchairs and therapists.

With the stress of full-time care-giving, and years of no exercise or attention to diet, by 72 she had developed severe coronary artery blockages, hypertension, kidney stones, and painful spinal fractures.  Then came the mini-strokes that finally added up to vascular dementia in her eighties.

And unfortunately, this scenario is all too common.  "[M]ost elderly Americans – more than two-thirds of current 65-year-olds, according to a detailed 2005 projection by a team of health policy analysts — at some point will need assistance to cope with daily living, either paid help or unpaid, at home or in a facility."

So, sixty seems kind of scary to me.

Which is exactly why I'm ready for a more "Conscious Aging" plan.  We already have all the evidence we need to stay healthy.  It's not about adding more years to our lives.  It's all about adding more life to our years!

Just a sampling of the evidence.

• The 52 country INTERHEART study was very clear.  There are 9 easy-to-modify risk factors that are associated with 90% of heart disease.  This was a huge study--30,000 people from every inhabited country--and the results were the same for all races, all sexes, all countries.  All 9 of these risk factors are within our control--and would eliminate 90% of heart disease, regardless of one's genetics. 1. Keep lipids (cholesterol & triglycerides) down; 2. Stop smoking; 3. Prevent or control hypertension; 4. Prevent or control diabetes; 5.  Reduce belly fat; 6.  Find ways to control psychological and social stressors; 7. Increase fruit and vegetable consumption; 8.  Moderate alcohol consumption is protective; 9. Get regular physical exercise   Lancet 364:937-952, Sept. 11, 2004.
• The Nurses' Health Study and Health Professionals Follow-up Study.  "The largest and longest study to date, done as part of the Harvard-based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose dietary habits were followed for 14 years.  The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease...[F]or every extra serving of fruits and vegetables that participants added to their diets, their risk of heart disease dropped by 4%." Harvard School of Public Health

• The China Study.  This is Dr. T. Colin Campbell's mammoth 2006 study on the effects of a plant-based diet on health--citing over 750 studies.  The conclusion: People who ate the most-animal-based foods got the most chronic disease.  People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease.  According to Campbell, "Good nutrition supported by exercise, clean water, and sunshine is greater than the sum of its parts.  It's a biological symphony.  My introduction to Dr. T. Colin Campbell

• The Longevity Personality.  From the Journal of the American Geriatrics Society, April 2009 comes this conclusion: Those who live the longest are more outgoing, more active, more easy-going, more empathetic, and more agreeable than those who live a normal life span. The Blue Zones calls it, "likeability".

Here's My Strategy for Staying Out-of-Trouble After Sixty

Some of these are long-time habits, and they're easy for me to follow.  Some of these I don't do as regularly as I should.  Some of these are new goals.  But this much I do know:  If I don't have a plan, if I don't do these consciously, and if I don't carve out time to make them happen--they won't.

1.  Stick with 7-9 servings of fruits and vegetables a day.  The Green Smoothies make it easy.  I get 6 servings in a 27 ounce Klean Kanteen that I divide over breakfast and an afternoon snack.  I calculated the nutritional info on my daily 27 ounce serving that includes, 2 1/2 cups kale, 8 mini-carrots, 1/2 cup pomegranate juice, 1/2 apple, 1/2 orange, 1/2 kiwi, and 3/4 cup frozen black raspberries.  Check out the nutrient content for 27 ounces:

 

Nutrition Facts The Healthy Librarian's Green Smoothie-kale,blackberries,carrots,orange,kiwi,pom juice,apple
Serving Size: 1 serving
Amount Per Serving
Calories	342
Total Fat	2.2g
Saturated Fat	0.2g
Trans Fat	0g
Cholesterol	0mg
Sodium	140mg
Carbohydrate	82.1g
Dietary Fiber	13.8g
Sugars	49.1g
Protein	8.9g
Vitamin A 729% Vitamin C 485% Calcium    35% Iron 28%

 

Then throw in some veggie-based soup, a salad, a veggie-based dinner entree, some fruit for dessert, and I'm good to go. 

This eating plan is the same as the DASH Diet (Dietary Approaches to Stop Hypertension)--guaranteed to stop hypertension.  The Cache County (Utah) Study on Memory shows it also prevents cognitive decline.   Dr. Amy Lanou and Michael Castleman, authors of Building Bone Vitality claim it will build and strengthen bones--because the 17 nutrients necessary to build strong bones are all found in a diet high in fruits and vegetables.  I'm still sold on eating 7-9+ fruits or veggies a day.  Still drinking that old-stand-by Green Smoothie--but I keep experimenting--using less fruits, more vegetables.

2.  A balanced exercise plan.  It's not just about cardio--there are 4 areas that need attention: Cardio (spinning-my fave), Weight-training, Flexibility & Balance (yoga-my fave), and Core Strength.  No, you can't just walk and think you're in good shape.  I'm super regular with my cardio, and not as regular with the weight training and yoga.  Click here to see what my workout looks like. As for core strength--that's pretty much non-existent.  And when it comes to weight-training, according to Randy Raugh, the Canyon Ranch physical therapist, and author of the excellent Prime for Life--Functional Fitness for Ageless Living--to get the maximum benefits you need to do it for 3 non-consecutive days a week--2 at the minimum.  Unfortunately, I often weight train only 1 day a week.  If you want to build strong bones and prevent osteoporosis, and maintain your muscle strength as you age--weight-bearing exercise for the lower body, and weight-training for the upper body is a must-do!  Yoga, helps with balance, preventing future falls, and building strength.  As for core strength, I'm upping my game with Dr. Stuart McGill's routine, and my birthday-present to myself is the physical therapist-designed Pelvicore exercise ball. 
Upped my exercise efforts this year--it now includes 3 days of yoga (smart move) & 2 days of strength-training (that made a difference).  Yoga also develops core strength with the plank pose & others.  Haven't done much with my Pelvicore exercise ball--but I should.

3.  A plant-based diet with minimal added fat.  I'm nearing the 2 year mark on eating plant-based, so this is the easy part. I've got this down pat. I still use a little olive oil for cooking and in salads, and very occasionally eat some seafood or dairy when eating with friends.  I'm convinced.  If you want to lower your cholesterol, reduce your risk for type-2 diabetes, lower your blood pressure, reduce your risk of heart disease & stroke, and reduce your belly fat--this is the way to go.  Dr. David J. Jenkins of St. Michael's Hospital in Toronto is one of the pre-eminent researchers on the benefits of a plant-based, low-glycemic diet (like beans, nuts, oats,& quinoa) for improving diabetes control, lowering cholesterol, and preventing cardiovascular disease.  Click here for Jenkins research.  And that's not all--keeping your blood sugar stable with low glycemic plant-based foods and exercise will preserve your brain.  Click here.  And as for too much fat--not only is it bad for your belly--it's bad for your brain--so just ditch it Click here.  I Finally ditched the fat starting 6/21/10.  Don't miss it a bit.  The benefits are too numerous to mention!

4. No time urgency.  This is what keeps the Okinawans calm, relaxed, and living longer.  I'm really working on this one--which goes hand-in-hand with flexibility.  Things don't always go as planned--you either go-with-the-flow or get stressed and anxious.  My favorite 2 words, "Oh well."  Life goes better when you stay in the moment, chill, and don't worry about getting there fast.  When our Christmas Day trip to New York City was aborted because of an ice storm, we checked into a hotel at noon, and enjoyed a dinner of cranberry nut mix, Larabars, Cliff Bars, and clementines.  All the restaurants were closed in this Pennsylvanian town.  Oh well.  We had a good time, and made it to New York safe and sound the next day.  I've used this "slow down", "oh well", "why get yourself in a tizzy" self-talk approach throughout the year.  It helps--I could be better--but I'm better than I was!

5. More Dancing, Singing, Laughing, Playing, Schmoozing, and Mahjing.  What's the point of staying healthy without having fun?  That's the reason we work at staying healthy. Cool fact: There's a little organ deep in the ear, called the sacculus--and it gives us a great sense of pleasure and well-being when it's stimulated.  But, it can only be stimulated through singing!  So, bring on the Singstar Karaoke!  Click here.  I say "Yes!"  to fun things to do, trips, visits, outings, meeting new people, and dinners whenever I possibly can--without making myself crazy by overbooking or overcommitting.   I'm almost always glad for it!   Haven't signed up for dancing lessions yet--but it's on my to-do list--and definitely need more Maj-time!!!  OK, gal pals, when's the next game?  Frannie we miss you!

6.  The Supplements.  I'm really bad at regularly taking supplements.  I'm good at counting them out, taking them to work, and bringing them back home with me.  Truth is, there are some supplements worth taking because there's no easy way to get enough of them through diet alone.  Here are my favorites:  Omega-3s (I use Omega-Brite), DHA, (an omega-3 for brain health), Magnesium, Citracal, Vitamin D (I'm up to 3000 IUs), Curcumin (also known as turmeric, the yellow color in curry), and Juvenon (the combo of acetyl l-carnitine & alpha lipoic acid) developed by Dr. Bruce Ames.  Click here to read more about what I take, and what some prominent physicians take.  I'm not an everyday person with supplements, and try hard to get them from real food, but I still take Omega-Brite Omega-3s, a plant-based DHA, magnesium in am & pm, 1/2 the Citracal I used to take, curcumin occasionally, Juvenon occasionally, vitamin D (2000-4000 IUs), and a daily vitamin B-12 (1000 mcg), and I've added 1/2 a multivitamin twice a day based on Dr. Roizen's recommendation.

7.  Eliminate the time-wasters from my day.  Except for watching "The Middle" or "Glee", TV watching always leaves me bored and unsatisfied.  So, why bother wasting the precious time?  The same goes for my mindless internet cruising, checking in more than necessary with email, the NYT, and other favorite sites.  Enough already!  Except for writing this blog, doing research, or writing/reading emails I'm no longer cruising the internet.  I just don't have that much extra time in the day--with a long commute & everything else.  TV doesn't interest me much--unless it's at the end of the day & I'm too tired of reading.

8.  Maximize my peak energy times of the day.  Over a year ago I blogged about getting in sync with our natural energy ebb and flow throughout the day.  It works--and I intend to start planning my day around them, when possible.  For instance, 9-11 is the peak time for brain work-creativity-and analytical work.  On days when I don't work I would usually use this time for exercise & errands.  Poor use of brain time.  Better to exercise between 3-6.  To read more, click here:  Maximize Your Energy-Match Your Tasks to Your daily Energy Levels.  This really works & I try hard to follow it.   I've changed my work schedule around so I can fit in exercise on workdays--and on days off, I do brain work before anything else--when I can.

9.  Give a gift a day for 29 days a month.  When 36 year old Cami Walker of LA learned she had multiple sclerosis, her spirits flagged.  She was tired, in pain, and had the prospect of a debilitating disease ahead of her.  When a holistic health educator gave her the prescription of giving 29 gifts a day for a month she thought it sounded it crazy.  Nothing big (and that's the point)--something like making a supportive phone call or saving a piece of yummy cake for her husband.  Of course the prescription didn't cure her,  but it had a startling effect of helping her cope with her illness and gave her a more positive outlook on life.  I love this idea.  It's a planned regular way to just think about kindness.  No big acts, just something little-done everyday.  To read more, click here.  Sorry, to say, this hasn't become a regular habit--but I do look for opportunities to do that "little something more" or favors throughout the day.  I know it makes me feel much better--need to make a more conscious effort with this one.

10. Cultivate my garden of friends and family.  Regular phone calls, visits, dinners, outings, and celebrations.  At 60 there's no time to delay any of these.  It's the glue that keeps us together and makes life worth living.  I really try hard to keep this one at the top of my list!  Can't help but think of the extra time I'd have to accomplish this if I ditched writing this blog, though, but read #11!

11.  Once You're Through Learning--You're Through.  This is the philosophy of John Wooden, the 97-year-old retired (he died in June 2010 at 98) UCLA basketball coach.  No doubt about it, learning and sharing what I learn is my purpose in life.  I'm lucky to have a job that gives me access to learning about health and medicine, and a hobby that gives me a chance to share what I learn.  Not a day goes by that I don't work on this one--but it doesn't feel like work to me!  Well, at least most of the time it doesn't feel like work.

12.  Start Eating Less.  OK, I'm ready to shed a few pounds, and I know from past experience that writing down exactly what I eat, and how much I've exercised, really works.  I use something called MyFoodDiary.com and it's set up with all my favorite recipes.  Unfortunately, I haven't used it in quite some time.  The new year is a great time to start!  To read more about this tool, click here.  Well, this strategy  sure played out big-time in 2010!  I'm eating far fewer caleries, shed 13 pounds, but I eat whenever I want.  You all know this story--I won't repeat it!  And yes, I do use MyFoodDiary for my recipes & to keep a check on how balanced my diet is--but not daily or weekly.

For some good reasons to eat less, read:  CALERIE: The NIH Calorie-Restriction Experiment. Lessons for Health, Slowing Down the Aging Process, Longevity, and Disease Prevention 

 And my updated version: Painless Calorie Restriction for People Who Love to Eat - Lessons for Health, Longevity, and Disease Prevention from the NIH CALERIE Study

 

My new goals for 2011: 

1.  Resume a regular meditation practice--so many good reasons to do so, including its positive effect on some 2000 genes: those that control aging, inflammation, & metabolism.  Read more here

2.  Start playing around with the  Dr. Michael Merzenich's Brain Fitness Auditory software that I received for renewing my local NPR affiliate membership.  I'm a huge fan of his work! 

3.  Figure out some way to have more unscheduled do-nothing time:

"La dolcezza di non fare niente!" 

Italian for "The Sweetness of Doing Nothing"

 

Time to end this list.  I've more than maximized my 9-11 brain time and written this post.  It's now time to make my smoothie, do some core exercises, take those supplements, answer birthday phone calls, enjoy a birthday lunch, followed by an evening out with friends who all share the same wedding anniversary--if we can just make it through our foot of snow!

I'd love to hear from anyone who is 60 or over with advice, tips, and wisdom about maximizing life in the sixties, seventies, and more.

 

 

 

 

 

 

Not Your Mother's Oatmeal! A Mega-Nitric Oxide Antioxidant Boosting Breakfast for Champions: The Healthy Librarian's Savory "Cheezy" Oatmeal with Shiitake Mushrooms, Sundried Tomatoes & Spinach

 

The Healthy Librarian's Savory "Cheezy" Breakfast Oatmeal with Shiitake Mushrooms, Sun-Dried Tomatoes & Spinach

 

"Eat salad at as many meals as possible, even breakfast!"

-Ann Esselstyn, in "Prevent & Reverse Heart Disease"-

 

Anthony Yen, one of Dr. Esselstyn's original patients.  Here, at age 81, at a Whole Foods/Engine 2 event, May 2010

 

"Cheezy" oats for breakfast?  Have I really gone off the deep end?  Probably--but let me explain how I got this crazy notion.

About four weeks ago, I ran into Dr. Esselstyn at the gym.  He was headed in to go swimming--I was heading out to get to work.  We had a mile-a-minute discussion about walnuts, nitric oxide, greens, alpha-carotenes & oatmeal.   He told me how much he liked my post about that little-known antioxidant in oats--avenanthramide--and its beneficial effect on our blood vessels .

Turns out, according to Dr. Mohsen Meydani, the "oat expert" at the USDA-Agricultural Research Vascular Biology Lab at Tufts University,  oats help prevent atherosclerosis by increasing artery-saving nitric oxide production in the endothelium or lining of our arteries. That's the "magic gas" that keeps the arteries relaxed and dilated.  And it's a dose-response--the more avenanthramides you eat, the greater the nitric oxide production.  The dose-response thing--that's the part of my post that really grabbed Dr. Esselstyn's attention.  More oats=more nitric oxide!

To read the whole post about Oatmeal: The Breakfast of Champions click here. 

 

The two new take-aways I learned in our morning conversation:

• Esselstyn noticed that his own cholesterol decreased about 8-10% when he started eating oatmeal after dinner, as a kind of dessert--and he always uses oat milk with his oats.  As crazy as it sounds, oat milk is really delicious, and it's a staple in our pantry.

• Ideally, we should aim to include greens in our diet about 6 times a day--to get a regular nitric-oxide boost!  And it looks like oats are a pretty good stand for greens in the nitric oxide boosting-department. 

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

Here's why it's important for the heart. 

 

I hadn't known about the 6 times a day recommendation for greens.  So let's see how it can play out:

1. Morning oatmeal--topped with oatmilk  (Here's where my new recipe comes in!)
2. Mid-morning green smoothie snack
3. Lunch time salad &/or meal that includes greens, like a sandwich stuffed with romaine or cilantro
4. Mid-afternoon green smoothie snack
5. Dinner side salad
6. Main meal that includes greens, like a casserole, soup, a side dish--or adding greens to pasta or pizza
7. **If you miss one of your six servings, there's always some after-dinner oatmeal for dessert or Mexican hot cocoa made with oat milk (click here for the cocoa recipe)
8. Note:  Esselstyn isn't a big green smoothie fan--too much fruit--and no chewing.   I'm a big fan. 

 

What Does Anthony Yen Have to Do with My "Cheezy" Oatmeal?

 

Well, Anthony always includes vegetables in his daily oatmeal breakfast!  He adds about 3 handfuls of spinach or 2 cups of frozen mixed vegetables and some low-sodium tamari to his morning oats.  Don't think so?  Not for me?  That's what I thought at first, too.  I was wrong!

Anthony was one of Dr. Esselstyn's early patients.  He had a massive cardiac event on New Year's Eve 1987, followed by a quintuple bypass surgery that left him feeling immobilized, depressed, and hopeless.

 

Anthony said, "I blamed myself for what I had done to myself.  I wanted to know what caused my disease, and how do I stop it."  When Anthony told his cardiologist that he wanted to see Dr. Esselstyn, the cardiologist said,  "Esselstyn is not a cardiologist.  If you go to him, don't come back to see me."

Anthony was furious.  "I wanted to get to the cause, and the doctor was so negative.  So I fired the cardiologist, and went to Dr. Esselstyn on my own."  As Anthony's wife Joseanne explains,  "He had no hope.  He was willing to do anything."  pg. 24-25, Prevent & Reverse Heart Disease.

 

Anthony's story really came to life for me when I heard him tell it on a preview DVD of Forks Over Knives I saw last spring.  His personal experience is both compelling and convincing.   Soon after I viewed the DVD, I got to meet him when Rip Esselstyn came to town for a local roll-out of the national Whole Foods' Health Starts Here program.  Read all about Whole Foods' down-right-revolutionary approach to a healthy diet-- here.

Is this distinguished gentleman who's brimming with health & vitality really over 80 years old?  Was he really once overweight with severe heart disease?   He and his wife Joseanne have been eating no-oil &  plant-based for 24 years now, and his picture (above) says it all.  He's also fantastic in Forks Over Knives!

 

 

At the Whole Food s Healthy Start Roll-Out in May 2010.  That's me BEFORE I Cut Out Oil, Nuts, Chocolate & Avocados--and lost weight!

 

 

My "Cheezy" Savory Breakfast Oatmeal with Shiitake Mushrooms, Sun-Dried Tomatoes & Spinach

 

 

 In the Pot, Ready to Cook - Doesn't Look a Thing Like My Fave Pumpkin Oatmeal

 

Anthony & Dr. Esselstyn were my inspiration to find an easy tasty savory breakfast oatmeal with greens.  Today, I finally tried out a recipe, and I was happily surprised at the results. Actually, I thought it was fabulous--but that's me.  Try it, and let me know what you think.

I'm also looking forward to hearing your suggestions for some other knock-your-socks-off savory seasonings.  I'm throwing out the challenge!  Greens for Breakfast!  A call for recipes.

Honestly, it's kinda of like eating a savory frittata.  Oooh--maybe some leftover potatoes, roasted red peppers, or even jalapenos for add-ins.  But it's got to be something quick. 

 

Makes 4 servings.  Cooking Time: maybe 15 minutes??  Click here for the recipe on one page

 

My recipe is a variation of "You're So Cheezy" Savoury Oats, from There She Glows.

 

Ingredients:

1 cup of steel cut oats

2 cups of water  (you could substitute 1 or 2 cups of vegetable broth for the water)

1 cup of non-dairy milk.  I used Eden-brand enriched soy milk

2 TBS. nutritional yeast  (this is what gives it the "cheezy taste")  It's high in B vitamins--click here

1/4 teaspoon or more of turmeric (this gets it nice & yellow)

1 1/2 tsp. of Bone Suckin' Sauce Seasoning & Rub  (This has brown sugar, chili pepper, paprika, garlic, onion, & bell pepper)  Could sub any Cajun or Southwest Seasoning you like)

a few grinds of fresh black pepper

a pinch or two of chipotle powder (optional--I like it spicy & use 1/4 teaspoon)

1 oz. of julienned sun-dried tomatoes (I love the brand called California Sun-Dried because they're already julienned, they're nice & soft & need no soaking.)

About a handful (5) dried shiitake mushrooms, broken into pieces & rinsed.   Use any dried mushrooms you like.

2 1/2 ounces of fresh baby spinach, rinsed per serving of oatmeal!!  I make enough oatmeal for 4 servings & each serving will need to be topped with 2.5 ounces of spinach.  (You can substitute kale or any other green, too.  Kale just takes longer to soften up)

 

1.  Mix the oats,  water, milk (or veggie broth), seasonings, tomatoes, & mushrooms into a pot.

2.  Heat to boiling.  Watch carefully, and turn it down to a simmer once it starts to boil.  Stir occasionally, and check back in about 10 minutes.  You'll want the water absorbed, and the oats nice & creamy.

3.  When the oats are done, microwave one serving of spinach briefly, until it's soft, but not mushy.  Depending upon your microwave this could take anywhere from 30 seconds to 2 minutes. 

4.  Top one serving of oatmeal with the softened spinach & mix.  Enjoy!

5.  Store the rest of the oatmeal (3 servings) in the fridge, and in the morning heat up 1 serving topped with the spinach in the microwave.

Check out this powerhouse of a breakfast!   A double dose of nitric oxide boosting power from oats & spinach!  Crazy how much nutrition is one breakfast bowl!

 

 

Nutrition Facts Healthy Librarian's Savory "Cheezy" Oats with Greens
Serving Size: 1 serving
Amount Per Serving
Calories	245
Total Fat	3.5g
Saturated Fat	0.6g
Trans Fat	0g
Cholesterol	0mg
Sodium	194mg
Carbohydrate	50.9g
Dietary Fiber	18.1g
Sugars	6.6g
Protein	12.8g
Vitamin A 141% Vitamin C 53% Calcium    17% Iron 62%

 

NEWS FLASH 1/25/11:  Mark Bittman, the regular writer of the Minimalist column in the New York Times  is switching gears.  No more Minimalist!  Mark's new gig will be advocating in the NYT for less meat & processed foods in our diets--for the health of the body & the planet, and for better farming practices.  Food has become both a personal & a politcal issue for him. Read the whole story here.

"My growing conviction that the meat-heavy American diet and our increasing dependence on prepared and processed foods is detrimental not only to our personal health but to that of the planet has had an impact on my life and on that of the column. You can see this in dishes like stir-fried lettuce with shrimp, chickpea tagine with chicken, a number of bean dishes and the dozens of other meatless or less-meat recipes that have become dominant in the last five years.

In part, what I see as the continuing attack on good, sound eating and traditional farming in the United States is a political issue. I’ll be writing regularly about this in the opinion pages of The Times, and in a blog that begins next week. That’s one place to look for me from now on. The other is in The Times Magazine, where I’ll be writing a recipe column most Sundays beginning in March."

 

The Oatmeal Breakfast of Champions - Spiced Pumpkin Steel Cut Oats with Berries and Chia - Loading up on Avenanthramides, Omega-3s, Fiber, and Anti-oxidants

 The Breakfast of Champions - Spiced Pumpkin Steel Cut Oats with Berries & Chia

 

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

It's taken me about three years--but I've finally settled on the perfect breakfast.  Pumpkin Steel Cut Oats with Berries & Chia. 

1.  It tastes great!  Creamy pumpkin-pie-like, with just the right touch of sweetness from dried apples, raisins, cinnamon, and nutmeg.  Topped with berries, and with just the right crunch of chia seed.

2.  It's quick & easy to prepare.  Mix it up in minutes the night before, and you can enjoy 4-8 servings the next morning.  Enough for a crowd, or to enjoy yourself for the entire week.  I returned home from St. Louis very late last night--but I didn't hit the sack until I had mixed up my morning oats.  So glad I did!

3.  It's got the perfect combo of four nutrition powerhouses:  oats, pumpkin, berries, and chia seed. 

4.  It's even baby-approved.  My almost-18-month old grandson gives a huge thumbs up for Pumpkin "Oatma"--and he's a pretty picky eater.

The New Science Behind Oats - Avenanthramides  

Old news:  Oats have a soluble fiber, known as beta-glucan that helps to lower cholesterol by reducing its absorption into the blood stream.  They are also low-glycemic, taking a nice leisurely time to digest, so they keep you full longer, and keep your blood sugar steady.  All commendable qualities.

New to me news--the Avenanthramides--the heart healthy polyphenol found in oats:   Over at the USDA-Agricultural Research Vascular Biology Lab at Tufts University, Dr. Mohsen Meydani is the "oat expert".   It turns out that the polyphenols in oats, better known as avenanthramides, are the real power players when it comes to heart health.  First off, they prevent LDL from oxidizing, which sets the process of atherosclerosis into motion.  They work their magic by "decreasing inflammation in the artery walls, by limiting the growth of artery-stiffening smooth muscle cells inside arteries, and by preventing white blood cells from sticking to artery walls."  Harvard Health Letter, May 2010.

But it gets even better.  Meydani has recently found that the avenanthramides in oats are not only anti-inflammatory, but they put a stop to the kind of wild cell growth in the artery walls that starts the whole process of atherosclerosis in the first place--which can eventually lead to heart attacks.  As if that weren't enough--when you ingest these avenanthramides with your morning oatmeal, you're also preventing atherosclerosis by increasing artery-saving nitric oxide production in the endothelium or lining of your arteries. That's the "magic gas" that keeps the arteries relaxed and dilated.  And it's a dose-response--the more avenanthramides, the greater the nitric oxide production. Side benefit:  lowered blood pressure.  For Meydani's research click here and here.

Curbing colon cancer with avenanthramides, too.  We knew that oats and other whole grains helped to reduce colon cancer, but the mechanism wasn't fully understood.  Meydani's just-published research in Nutr Cancer 2010 Nov. 62(8):1007-16 found that the avenanthramides in oats tamp down inflammation in the colon, and inhibit the growth of colonic cancer cells. 

Pumpkin Power - Bring on the Alpha and Beta Carotenes

Just one serving of my pumpkin oatmeal will give you over 150% of your daily requirement for vitamin A, in the form of alpha and beta carotene.  Pumpkin, and other deep orange winter squashes are about as good as it gets in the carotene department.

Need a powerful incentive to load up daily on alpha-carotene?  Check out this "just-published" article in the November 22, 2010 issue of the Archives of Internal Medicine, "Serum Alpha-Carotene Concentrations and Risk of Death Among US Adults"

"[O]ur findings, based on data from a large representative sample of US adults, showed that serum alpha-carotene concentrations were inversely associated with the risk of death from all causes, and death from cardiovascular diseases and cancer.  These findings support increasing fruit and vegetable consumption as a means of preventing premature death."

Chia Seed for Your Daily Omega-3s & Berries for Your Brain

No need to remind you all of the benefits of chia--the omega-3 anti-oxidant powerhouse that is high in fiber, keeps your blood sugar steady, and decreases inflammation.  Click here and here to read more.  This oatmeal recipe will give you a hefty 3 grams of omega-3s from chia, per serving.

As for berries, their benefits are legendary.  They are tops on the USDA's ORAC (anti-oxidant) index of foods.  Click here if you need a berry benefit refresher.

Discriminating Palates Recommend Pumpkin "Oatma"

Pumpkin Oatmeal for Eight

 

I owe this recipe partly to Rebecca Katz, the author of "One Bite at a Time, Nourishing Recipes for Cancer Survivors and Their Friends".  Her recipe for "Best Oatmeal Ever" gave me the idea of simply soaking all the fixings for steel cut oats overnight in a pot.  Last year I was all about cooking my oatmeal in a crockpot.  It's still a worthy way to cook your oats--but not everyone has a crockpot, or wants to make so much at one time.  This technique produces a creamy oatmeal with only about 5-10 minutes of morning cooking time.

I owe the additon of pumpkin to my oatmeal to Dr. Neal Barnard, author of "The Get Healthy, Go Vegan Cookbook" and his recipe for "Spiced Pumpkin Oatmeal".  Barnard uses rolled oats, and doesn't use the soak overnight technique.

 

The Healthy Librarian's Pumpkin Steel Cut Oats with Berries and Chia

Serves 4  (easily doubles to serve 8)

1 cup of steel cut oats  (I use Bob's Red Mill or Arrowhead Mills)

2 cups of water

1 tsp. of Trader Joe's Pumpkin Pie Seasoning (or 1/2 tsp. cinnamon & 1/2 tsp. nutmeg)

1/2 of a 15 ounce can of pumpkin (I use Libby)  Save the remainder in the fridge for your next batch of oatmeal.  I do.

About 5 or 6 rings or more of dried apples cut into small pieces with a scissors (a handful) (I like Mariani's)

3 TBS. raisins

1/2+ cup of non-dairy milk of choice.  I use oat, soy, or hemp milks.

Sprinkle each serving with 1 TBS of chia seed before serving.

Top each serving with 1/2 cup of thawed mixed berries (I prefer Trader Joe's Very Cherry Berry Blend)

Note one:  Dates can substitute for raisins.  Dried apricots can substitute for apples.  I've used whatever is available, like dried cherries, dried pears, or dried cranberries.  I stick to dried apples because they are lowest in sugar.

Note two:  If I'm reheating refrigerated already cooked oatmeal in the microwave, I first top a single serving of oatmeal with frozen berries, and then reheat.  I top with chia seed after cooking.

Note three:  If you like a sweeter oatmeal, add some agave nectar or maple syrup into the pot--to taste.

Directions:

1. Mix everything up in a medium pot with a lid, cover and let soak overnight.  Refrigerate the soaking oatmeal in the fridge if it seems safer to you.  I do it both ways and the results are the same.  It's the soaking that provides a far superior, creamier, sweeter tasting oatmeal!

2. In the morning, add about 1/2+  cup of non-dairy milk to the pot.  Stir well and reheat.  The cooking doesn't take very long at all, but you'll have to watch it until it starts to boil, so it doesn't bubble over.  (You don't want to clean up that mess!) This will take just a few minutes.  Stir well. Then lower the heat to a simmer and cook it until it's the right consistency for you.  The whole process will take under 10 minutes--from start to finish.

3.  Refrigerate the leftovers to enjoy for breakfast the rest of the week.  Cool first if you are storing in a plastic container.  The oatmeal will stay fresh for up to a week.

4.  You can enjoy the oatmeal cold, or reheated in the microwave, or on the stove.

5.  Double the ingredients to make enough for eight servings.

 

Nutrition Facts Healthy Librarian Pumpkin Steel Cut Oatmeal wt Chia
Serving Size: 1 serving
Amount Per Serving
Calories	292
Total Fat	5.1g
Saturated Fat	0.7g
Trans Fat	0g
Cholesterol	0mg
Sodium	41mg
Carbohydrate	57.3g
Dietary Fiber	12.1g
Sugars	20.9g
Protein	9.4g
Vitamin A 152% Vitamin C 5% Calcium    9% Iron 17%

 

 

 

 

 

Everyone Can Do This! Breakfast & Lunch on the Esselstyn Plant-Based No-Oil Diet Challenge. Fast, Hearty, Healthy and Delicious.

 

 

Hearty Lentil Roasted Red Pepper Hummus Veggie Sandwich

"Just find a simple nutrient-packed hearty breakfast & lunch and you're two-thirds of the way home.  No-fat roasted red pepper hummus makes everything taste delicious! Ann Esselstyn is 100% right."

-The Healthy Librarian-

 

 

Click here to get to the web version with photos & links, if you've received this via email.

Right off the bat I have to tell you that I will get back to reporting on other topics soon!  I promise.  My three week Esselstyn plant-based no-fat diet trial ends on Monday--and soon after I'll get that lipid panel taken.  And I still haven't told you about the success story of Robert D.--one of Dr. Esselstyn's patients who spoke at our orientation session on June 18th.  It's a must-hear story!

There have been so many other interesting stories coming my way that I haven't had a chance to share:

• Dr. Ned & Sue Hallowell's  (remember him?) new book:  Married to Distraction, Restoring Intimacy and Strengthening Your Marriage in an Age of Interruption.  Computers, smart phones, Facebook, and a million & one other attention grabbers that constantly entice us & compete for our attention--to the detriment of our most important relationships.  And yes, I have to admit that blogging is a huge time-consumer!
  
• William Powers' new book:  Hamlet's BlackBerry:  A practical philosophy for building a good life in a digital age.   All about how the onslaught of technology is affecting to our brains, our relationships, and our well-being.
  
• The Endocrine Society's just published 66 page position statement on "Postmenopausal Hormone Therapy"  in the Journal of Clinical Endocrinology & Metabolism, July 2010 vol. 95, suppl. 1.  Rethinking the Women's Health Initiative.  HRT for the 50-55 years old set?  Yes, there really are some benefits.  (Remember this one?) (or this one?)
  
• Dr. Ken Fujioka's (remember him?) recent Medscape CME on "Obesity & Cardiometabolic Risk Factors: The Loaded Gun.  Think arthritis, asthma, sleep apnea, cancer, and depression.
  
• Parenting 101.  Some of the best parenting advice I've ever heard--from psychologists, Lisa Damour & Ethan Schafer.  What does a 3 year old have in common with a Las Vegas gambler--and why you need to know?   What about teen-agers?   My husband also caught this interview & loved it. 
  

Almost Three Weeks on a Plant-Based No-Added Oil Diet---So, How's It Going?

Honestly, I wasn't expecting to notice any changes in just three weeks time.  And I certainly wasn't expecting to notice any changes other than, hopefully, in my lipid numbers.  But, I've had some pleasant surprises:

• I've lost 3 pounds and I'm eating whenever I'm hungry.
• My clothes fit much better, or are much looser than one would expect after only a 3 pound weight loss.  No at all sure why.  My out-of-town sis, who was visiting last week sees big changes--I'm not so sure.
• I really have more energy--and it's not as if I wasn't eating a healthy diet or exercising before.  I'm up at 5:30 or 6:00 am & going strong until 11:00 or 11:30 pm--It's like gaining an hour each day.  No idea about this one.
• I'm getting better at figuring out which foods will keep me full & satisfied the longest--especially  after heavy exercise.  I've got the shopping list down, and have a frig stocked with on-the-fly eating options.  No more sudden feelings of, "I'm out of fuel.  Feed me fast!"  But, I'm definitely cooking a lot.
• The day I ate a sliced roasted golden beet for a snack I knew I had turned the corner.
• My-make-life-easy tip:  Roast beets (wrap in foil), sweet potatoes, and large onions (wrap in foil) ahead of time for easy meal prep.  Great in salads, wraps, or to just eat plain.  Those roasted onions make browning & caramelizing onions into a quick job.
• My post-dinner snacking-binge is a thing of the past.  Cherries, watermelon, a Wasa Light Rye cracker with a schmear of red pepper hummus does the job.  For the first time ever, after working late last night I didn't care to eat anything more than hummus on a Wasa when I got home.
• Downside: I can't fly out the door unprepared--but I never did before, anyway.  On a work day, I'm packing either a 6 cup hefty salad, a hefty sprouted grain tortilla wrap, a hefty sandwich, or leftovers from dinner--a green smoothie, a piece or 2 of fruit, and maybe some veggies & hummus.    Trust me, I'm not going hungry.  I do miss my Larabars, and it would be nice to be able to eat nut butters & a few walnuts.  Stay tuned for my new discovery, thanks to my niece, Jamie--powdered low-fat peanut butter to mix up with water.  She says it tastes just fine---I just want to know if the powdered version is actually healthy.  Bell Plantation PB2   Does anyone know?
• The best part of this diet is how nutrient-dense it is.  I'm focusing on the fruit, veggies, & beans.  Chock full of vitamins, minerals, phytonutritents, and fiber.

No Excuses--Anyone Can At Least Make a Healthy Breakfast & Lunch

Even if you don't like to cook--you can still make a healthy breakfast & lunch.

Even if you have small kids or a spouse who refuse to eat this way--you can still make yourself a healthy breakfast & lunch.

Even if you don't want to miss out on restaurant food, and dinner parties--you can still make yourself a healthy breakfast & lunch.

So Simple Over-Night Steel-Cut Oats & Berries

 

 

 

 

4 servings

1 cup Bob's Red Mill Steel-Cut Oats

2 cups of water

1 tsp. pumpkin pie or apple pie seasoning

1/2 cup sliced dried apple rings, like Mariani, cut them into smaller pieces

Optional:  1/4 cup of raisins or chopped up dates, or use other dried fruits.   I want to keep the sugar content down, so I stick to the apples.

1/2 a cup of soy, hazelnut, almond, or oat milk

Add the oats, water, and seasoning to a saucepan before you go to bed.  Cover it and let it sit out overnight.

In the morning, add about 1/2 cup of the "milk" to the pan, mix, and heat over medium heat until it starts to boil.  As soon as it starts to bubble, lower the heat to a simmer, and watch carefully.  It's done in 5-10 minutes--as soon as the liquid is absorbed.  Add more milk if you like a creamier consistency.

Top with fresh berries & 1 TBS. of flax meal.

Refrigerate leftovers, and enjoy 3 more breakfasts.  Just warm them up in the microwave.  I like to warm the berries, too, so they are soft.

If you like this sweeter, add a bit of maple syrup or agave--or make try adding raisins or dates as it soaks overnight.

Nutrition Facts Healthy Librarian's Steel cut oat with apples & blueberries
Serving Size: 1 serving
Amount Per Serving
Calories	211
Total Fat	5.2g
Saturated Fat	0.8g
Trans Fat	0g
Cholesterol	0mg
Sodium	17mg
Carbohydrate	37.9g
Dietary Fiber	6.9g
Sugars	6.6g
Protein	7.9g
Vitamin A 1% Vitamin C 2% Calcium    6% Iron 12%

 

 

Nutrient Dense Wrap with Sweet Potatoes, Mina's Black Beans & Rice, Tomatoes, & Spinach

 

1 large French Meadow or Ezekiel 4:9 brand sprouted grain tortilla  (French Meadow seems moister & more pliable to me)

1/4 of a large roasted sweet potato, smooshed

3-4 TBS of Sahara Cuisine fat & tahini free black bean dip

1/2 cup (more or less) of Mina's Easy Rice & Beans (see recipe is below)

Handful of spinach leaves

Handful of halved cherry tomatoes (about 5)

Mina's So Easy Black Beans & Rice  (make a double batch & keep in the fridge)

Use 2 cups of cooked brown rice (or one bag of Traders Joe's boxed frozen brown rice); 1/3 cup or more of Trader Joe's Spicy, Smoky, Peach Salsa; 1/3 cup or more of Trader Joe's Corn and Chile Tomato-less Salsa; and 1 can of rinsed Black Beans.  Eat warm or cold.  Wrap in a burrito or eat in a bowl or on top of salad greens.

Nutrition Facts for  Mina´s Sweet & Spicy Black Beans & R Serving Size: 1 serving Amount Per Serving Calories 148 Total Fat 0.4g       Saturated Fat 0g Cholesterol 0mg Sodium 535mg Carbohydrate 28.9g       Dietary Fiber 4.9g       Sugars 6g Protein 6.2g Vitamin A 2% Vitamin C 12% Calcium    4% Iron 9%

Spread the middle of the tortilla with the bean dip.  Add the sweet potato, the rice & beans, the tomatoes, and spinach.  Add a thin line of Olive Tap Mandarin Orange Balsamic Vinegar on top of the spinach, if you like.  Roll tightly, squishing the ingredients towards you, into the wrap, as you roll--in order to make a nice tight wrap.

Hot Crispy option:  Heat in a preheated 450 degree oven for 10-11 minutes, until crisp

Take to work option:  Tightly wrap in foil without heating.  Take along a large piece of waxed paper, so you can transfer the foil-wrapped tortilla into the waxed paper for microwave heating.  Warm for about 1 minute.

Just How Hearty is the Sweet Potato Black Bean & Rice Veggie Wrap?

Nutrition Facts Healthy Librarian's Sweet Potato Black Bean & Rice Wrap
Serving Size: 1 recipe
Amount Per Serving
Calories	394
Total Fat	3.9g
Saturated Fat	0.5g
Trans Fat	0g
Cholesterol	0mg
Sodium	589mg
Carbohydrate	73.2g
Dietary Fiber	16.6g
Sugars	12.8g
Protein	17.4g
Vitamin A 419% Vitamin C 67% Calcium    14% Iron 33%

Hearty Lentil Roasted Red Pepper Hummus Veggie Sandwich

 

 

2 slices of toasted Ezekiel 4:9 sprouted bread

2 ounces of Sahara Cuisine No-Fat Roasted Red Pepper Hummus

1/4 cup Trader Joe's (already cooked) Steamed Lentils (in refrigerater produce case)

1/4 cup sliced cucumbers

1/4 cup red pepper slices

5 sliced cherry tomatoes

Option:  add some hot Sriracha Chili Sauce or some chipotle peppers with adobe sauce into you hummus if you like heat & kick.  Add some basil or spinach leaves.

Just How Hearty Is This Sandwich?

 

Nutrition Facts Healthy Librarian's Lentil Hummus Sandwich Serving Size: 1 recipe Amount Per Serving Calories 276 Total Fat 1.1g       Saturated Fat 0g       Trans Fat 0g Cholesterol 0mg Sodium 424mg Carbohydrate 53.3g       Dietary Fiber 13.3g       Sugars 4.3g Protein 17.5g Vitamin A 31% Vitamin C 139% Calcium    8% Iron 22%

 

My Work-Late Salad with Spicy Teriyaki Sauced Seitan

 

Love Love Love These Six Cup Stomach-Filling Salads

Step 1:  Brown up a package or 2 of seitan--the "wheat meat" and then add some Bone Suckin' Barbecue Sauce (Thicker style) or my new fave--Dragunara Spicy Teriyaki Sauce, it's organic & oil free.  No need for oil or oil spray with my new non-stick frying pan!  Continue to heat until the seitan is nicely browned.  Don't worry, it's done in 5 minutes!

Note:  1/3 cup of seitan has 24 grams of protein--for those who are counting!

Store these tasty gems in the fridge, to add to your salads, stir fries, or wraps. 

Note:  Bone Suckin' Sauce is a lot lower in sodium than the Dragunara Spicy Teriyaki.  Why is there so much salt in everything???

I couldn't find Ann Esselstyn's recommended brands of seitan, like White Wave or Lightlife, so I used WestSoy's Seitan Strips--found in the refrigerated cheese/soy products case at Whole Foods & health food stores.  Too bad the sodium content is on the higher side & there's a tad of ginger oil in it for flavoring.  I did rinse them off before browning them--but I'm on the look-out for a lower salt brand.

My new fave non-stick frying pan: The Cuisinart GreenGourmet Non-Stick No Teflon, no-nasty-chemicals-in-it 10" skillet.  I'm not using any spray oil, and so far, so good.  Love this pan.  It looks like the food will stick, but then it doesn't.  Clean up is a breeze.  I even cooked pancakes in it without sticking.  Absolutely amazing!  Found this at Bed, Bath, & Beyond--20% coupon!!

The Six Cup Spicy Saucey Seitan Work Late Dinner Salad

Use a 6 cup plastic container.

Add a good splash of Olive Tap Mandarin Orange Balsamic Vinegar.  Keep any wet dressing on the bottom, so the salad doesn't get soggy.

Mesclun greens, spinach, or romaine lettuce

Red peppers

Slice roasted beets

Sliced tomatoes

Sliced cucumbers

Try Trader Joe's frozen roasted corn, thawed, too!

Add leftover veggies of any kind--carrots, cabbage, zucchini, corn. etc.

2 TBS. Trader Joe's Spicy No-Tomato Corn & Chili Salsa  (this & the balsamic are enough to dress the salad perfectly)

1/3 cup spicy teriyaki or barbecued seitan

More Recipes this weekend!  I promise.  The oatmeal bean blueberry pancakes, the lasagna, and some good bean burger & fries recipes!!  Still need to share my Spicy All-American Three Bean Chili, and Dick's Moroccan Stew.