Saturday, May 22, 2010

Food Myths


1. STARCHES MAKE ME FAT: This is False. Potatoes, pasta, beans, rice, and corn are low in fat and are very filling. They are the main sources of energy for healthy populations all around the world. They can, however, be made unhealthy by frying in oil and by adding high fat toppings.

2. I NEED MEAT FOR PROTEIN: This is False. We only need 5% of our calories to be from protein. Rice is 8% protein, potatoes 11%, corn 12%, pasta 14%, oatmeal 15%, bread 16%, and beans 26%. All foods, including fruit and vegetables, have plenty of protein.

3. MILK BUILDS STRONG BONES: This is False. Research does NOT consistently show that calcium intake leads to stronger bones. We need to look at ALL the ingredients in cow milk, because we are not just eating the calcium: Milk has cholesterol and saturated fat, hormones, bacteria, and pesticides. And the protein in dairy (casein) is linked to cancer, allergies, asthma, eczema, bedwetting, type I (childhood) diabetes, autoimmune diseases, and heart disease. It is healthier to get calcium from beans and green, leafy vegetables.

4. CHICKEN IS LOW CHOLESTEROL: This is False. 3.5 ounces of beef has 85 mg of cholesterol, chicken also has 85 mg. Turkey has 83mg, Pork 90 mg, Salmon 86 mg, and Lamb 82 mg. All kinds of meat have large amounts of fat, saturated fat, and cholesterol. There is no fiber or vitamin C. Meats have pesticides and bacteria, and cancer-causing chemicals are formed when meat is cooked.

5. VEGETABLE OIL IS HEALTH FOOD: This is False. All oils, even olive oil and canola oil, are unhealthy, because they are highly processed and contain saturated fat. All the fiber, anti-oxidants, vitamins, and minerals have been removed. The fat you eat is the fat you wear. Body fat makes hormones that increase the risk of cancer of the colon, breast, and prostate. Researchers estimate that 60% of cancers are due to diet, (30% are due to tobacco), and
only 2 to 3% due to genes.

The above information is from a lecture by Dr. John McDougall

Sunday, March 7, 2010

The McDougall MWL plan ...

Here is a reminder of the MWL plan:

Program outlined in the MWL book, page 60.
1. Eliminate All Animal Foods
2. Eliminate All Oils
3. Eliminate All High Fat Plant Foods: Nuts, Nut Butters, Seeds, Seed Butters, Avocados, Coconut, & Olives.
4. Eliminate All Flour Products
5. Eat Whole Grains and Potatoes
6. Eat Legumes
7. Make Green & Yellow Vegetables One-Half to One-Third of your meal
8. Eat Uncooked Foods
9. Restrict Fresh Fruit to No More Than Two Servings a Day, and Avoid Dried Fruit, Fruit Puree, and Fruit Juice
10. Use Simple Sugar Sparingly

Guidelines for Healthy Eating in MWL book, page 67.
1. Eat until you’re satisfied
2. Graze
3. Allow time for digestion
4. Chew foods thoroughly
5. Restrict variety

Weight-Losing Reasons To Exercise. MWL book, page 100.
1. Exercise burns calories
2. Calories continue to burn after exercise
3. Exercise counteracts plateaus
4. Exercise suppresses appetite
5. Exercise reduces insulin
6. Exercise protects and increases muscle mass

Exercise you can live with. MWL book, page 106-107
Aerobics: The best kind of exercise. Walking, running, cycling, & swimming are not only enjoyable but highly efficient ways to lose weight.

Benefits of weight training:
Build a stronger body
Build a shapelier body
Strengthen ligaments
Improve bone density
Help prevent musculoskeletal injury
Elevate metabolism
Increase stamina
Elevate blood levels of HDL cholesterol

Your New Daily Exercise Plan: MWL Book Page 109
1. Get up half an hour earlier each day, or skip a TV program to do a specific exercise.
2. Make exercise a part of each day.
3. Choose an activity that you have always enjoyed and do it at least four times per week
4. Sometimes purchasing equipment helps to motivate…
5. Invest in a membership in a YMCA, YWCA, or health and fitness club
6. Ask a friend to become your exercise partner
7. Go dancing, a great aerobic (and romantic) exercise
8. Join a walking or hiking club.
9. Check with your local adult-education program for exercise programs.
10. Keep an exercise journal.

Establishing a healthy way of life from page 127 of the MWL book.

Step 1. Be Goal-Oriented
Step 2. Acknowledge Your Willingness to Pay the Price
Step 3. Educate Yourself, Become an Expert
Step 4. Visualize Yourself as Healthy
Step 5. Make a Commitment: It’s Magic
Step 6. Ensure That Your Environment Supports Your Goals
Step 7. Alter Your Coping Mechanisms
Step 8. Join A Support Group
Step 9. Reward Yourself
Step 10. Keep It Simple

Saturday, March 6, 2010

How Do You Prevent, Stop & Reverse Heart Disease?

What Dr. Esselstyn says about curing heart disease straight & simple.

Meat, cheese, milk, butter, ice cream, eggs, fried foods, oils and margarine are the lethal atherosclerotic lynchpins.

  • No chicken, no fish, no meat, no eggs
  • No oils of any kind - including olive oil
  • No dairy products of any kind - even fat-free
  • Generally no nuts or avocados (small amounts of walnuts are OK if you don't have diagnosed heart disease-but watch out-it's hard to control the amount)

What Can You Eat?

  • Vegetables-lots of greeny leafy ones to restore & heal the endothelial lining of your blood vessels. Kale, Swiss Chard, Cilantro, Collards, Bok Choy, Parsley, Spinach, Broccoli, Brussel Sprouts, Cauliflower
  • Whole fruit
  • Whole grains
  • Beans/Legumes; "light" tofu--cautious use of low-fat soy meat substitutes. Many are highly processed, high-fat junk food.
Or as the Doctor himself writes at his web site:
I don’t want my patients to pour a single thimbleful of gasoline on the fire. Stopping the gasoline puts out the fire. Reforming the way you eat will end the heart disease.

Here are the rules of my program in their simplest form:

• You may not eat anything with a mother or a face (no meat, poultry, or fish).

• You cannot eat dairy products.

• You must not consume oil of any kind—not a drop. (Yes, you devotees of the Mediterranean Diet, that includes olive oil, as I’ll explain in Chapter 10.)

• Generally, you cannot eat nuts or avocados.

You can eat a wonderful variety of delicious, nutrient-dense foods:

• All vegetables except avocado. Leafy green vegetables, root vegetables, veggies that are red, green, purple, orange, and yellowand everything in between

• All legumes—beans, peas, and lentils of all varieties.

• All whole grains and products, such as bread and pasta, that are made from them—as long as they do not contain added fats.

• All fruits.

It works. In the first continuous twelve-year study of the effects of nutrition in severely ill patients, which I will describe in this book, those who complied with my program achieved total arrest of clinical progression and significant selective reversal of coronary artery disease. In fully compliant patients, we have seen angina disappear in a few weeks and abnormal stress test results return to normal.

Thursday, March 4, 2010

Vegan diet plan

The McDougall Program for Maximum Weight Loss:

The McDougall diet program is a vegan diet with an emphasis on low-fat, whole foods. The basic rules are that you eat all the vegetables, beans, and whole, unprocessed grains that you need to satisfy your hunger, but it is recommended that green and yellow veggies make up at least a third of your diet. Processed foods of all kinds are out. You are to eat no flour products, avoid all free oils, and fatty plant foods like nuts. Sugar and salt are allowed in small amounts on the surface of your foods, but you are to refrain from cooking with them. For more information, visit

One advantage of the plan is that you will cure or avoid most chronic degenerative diseases of the Western World. Another is that you will do far more for the health of the planet than most anything else you could possibly do.

Tuesday, February 23, 2010

Fasting and Healing

As I research diet and blood pressure, I see articles like the one quoted here:

Fasting has been found to help a number of disease conditions, often
permanently. There have been a number of intriguing clinical trials and studies treating numerous disease conditions with fasting. Here are some of those findings.

* In one clinical trial of hypertension and fasting, 174 people with hypertension were prefasted for 2-3 days by eating only fruits and vegetables. They then participated in a 10-11 day water only fast, followed by a 6-7 day post fast in which they ate only a low-fat, low- sodium vegan diet. Initial blood pressure in the participants was either in excess of 140 millimeters of mercury (mm HG) systolic or 90 diastolic or both. Ninety percent of the participants achieved blood pressure less than 140/90 by the end of the trial. The higher their initial blood pressure the more their readings dropped. The average drop for all participants was 37/13. Those with stage 3 hypertension (over 180/110) had an average reduction of 60/17. All those taking blood pressure medication prior to fasting were able to discontinue it. Fasting has been shown in a number of trials like this one to be one of the most effective methods for lowering blood pressure and normalizing cardiovascular function. Blood pressure tends to remain low in all those using fasting for cardiovascular disease once fasting is completed.

It would have been nice to have know this 7 months ago when I had stage 3 hypertension. After using a slower process of diet to control the blood pressure, I am now in the "pre-hypertension" range without any medication. I had to stop taking the meds when the blood pressure readings when too low. I am thinking that a small 10 day fast might still be beneficial.