Trying to achieve a healthy weight is not easy in today's society.  As I have said a zillion times, there is so much conflicting information in regards to nutrition. Fad diets come and go constantly, supplements, "diet pills" and the latest and greatest magic bullets that are "guaranteed" to melt off the fat are everywhere. I believe, that we are drowning in an ocean of very bad information which is intended to put money into someone's pockets.  What we really need is a solution to this whole nutritional mess we find ourselves in....not to mention the obesity and diabetes epidemic that is growing out of control.

The solution to our health crisis, not to mention the solution to losing weight is a Whole Food Plant Based diet (WFPB) mixed in with a little bit of exercise.  It is a long-term lifestyle change, rather than a quick-fix fad, that will not only let us achieve our ideal weight, but will PREVENT, STOP AND REVERSE disease.  

Think about this...have you ever known anyone who regularly eats fresh fruits, vegetables and whole-grain foods, rarely eats meat or junk food and are obese?  The answer is probably not.  Think of the traditional cultures of people, (Japanese, Indian, Chinese), where a couple of billion people eat a mostly plant-based diet for thousands of years...these people are basically at a very good weight.  On the other hand, the guy buying two hot dogs, (please, never eat hot dogs!) and ordering his second beer at a baseball game, or a woman ordering a cheeseburger and fries at a local fast-food place.  The two visuals you get are completely different!  The fast-food eating people are the "all-American" image...overweight...people that come from other countries often comment on how everyone looks so "fat".  

Solving this problem does not require supplements, shakes, diet pills or some other magic bullet, nor does it require calorie counting, fat counting, carb counting, etc.  When you eat a whole food plant based diet, you eat all the vegetables and fruits you desire, some whole-grains, and small amounts of nuts and seeds.  There are recipes everywhere for all kinds of plant based dishes that are so good you will NOT miss the meat or dairy!!  When you eat a WFPB diet, you eat an abundance of food, but, this food contains much less calories than the Standard American Diet, (SAD), so you naturally lose weight.  The plants come loaded with vitamins, minerals and antioxidants, but have NO cholesterol, saturated fat, or loads of calories!  A plant based diet is NUTRIENT DENSE, which means very little calories but all the vitamins, minerals and antioxidants your body requires.  

There have been thousands of studies done proving a WFPB diet is the optimal diet for health and weight loss.  If you think you just don't know how to begin making this change, start out with taking baby steps.  For breakfast try cooked oatmeal topped with all kinds of fruit.....no time to cook oatmeal, make a green smoothie with romaine, bananas, apples, pears, or any other fruit you may have on hand.  Whip it up in a blender and put it into a to-go cup.  There's breakfast!  For lunch have a huge green salad loaded with vegetables, or maybe some homemade soup you made over the weekend, (cooking over the weekend in big batches saves a lot of time and money) with a fruit.  For dinner, make a simple stir-fry with whatever vegetables you may have on hand served over brown rice or quinoa.  It really is simple to eat this way.  

This does not have to be complicated....it can be as easy as filling up on lots of fruit, or you can find thousands of recipes that are easy and on the table in minutes, or as complex and gourmet as you would like.   Just take the time to look for some recipes you and your family would like, go shopping and get started.  Really, the secret to making this way of life easy is to make big batches of beans (red, white, cannelli, black beans, kidney beans, etc.) whenever you have time, and freeze them in ziplock bags.  Do the same with batches of brown rice....also, chop of vegetables and put in ziplock bags so when you come home you can just grab foods that are all prepped and ready to go.  This will cut down on getting food on the table.  Believe me, with a little planning this is really an easy lifestyle.  

Here is a really easy, quick, recipe using vegetables that are in season now.....and, this requires no cooking!!

MEXICAN SWEET CORN SALAD


2-3 ears of corn
3-4 tomatoes
1 cucumber
1 stalk of celery
3-4 leaves of kale, thinly sliced (or any green will do)
1 red bell pepper
1/4 red onion
1/4 avocado
bunch of basil, cilantro or parsley (or a combination of all three)
juice of 1/2 a lemon or lime
Peach or mango, chopped (optional)

Chop everything up and toss in large bowl.

SALSA


4-5 tomatoes
1/3 avocado
4 stalks of celery
slice of yellow onion
herb of choice
lemon or lime

Place everything in a food processor and pulse for a short period of time.  You want small pieces of vegetables, not a puree.  Pour over the Mexican Salad and toss well.

We just need to know the truth about nutrition.  It is one of the most confusing topics out there.  People need to know WHY we are so sick, why too many people die early despite billions spent on research.  What's so sad is the answer is really simple...the answer to the American health crisis is the food that each of us chooses to put in our mouths every day.  

Although many people think they are well informed on nutrition, they are not.  I can't tell you the amount of people walking around with really high cholesterol numbers, for instance, that will say to me  99% of the time, "It must be genetic, I eat a really healthy diet".  Then we start breaking down what they eat in a day...believe me, it is NOT so healthy at all.  But, in their defense, what they are eating the so called "experts" have led them to believe is a healthy diet!  

I have found the prescription for maximum health that is simple, easy to follow and will give you more benefits than any drug or surgery will, WITHOUT the side effects.  This prescription isn't just a menu plan, it doesn't require counting calories, and it doesn't serve anyone's financial interests.  Most importantly, the evidence behind this is overwhelming. It's about changing the way you eat and live and the extraordinary health that will follow.

So, what's the prescription?  In short, it is about the health benefits from eating a plant-based diet.  We need to get rid of the foods that are causing all kinds of sicknesses and diseases--animal products including all types of meat, dairy, and eggs, and all the processed artificial "food" that we have come to love, and start eating all kinds of foods from the plant kingdom.  The research that has been done proving how harmful these foods, (animal products and processed foods) are to our health is staggering.  One of the most exciting "discoveries" in all this research is we can PREVENT the diseases that we thought were genetic--we thought we were destined to follow our family's health problems--this has been PROVEN not to be so!  Now, we may have the genes that are responsible for the disease, but something has to "trigger" those genes to activate them.  

Of course, drug companies want to manufacture  pills to treat all the health issues--and we all know there is a pill out there for whatever "issue" you may have.  However, the REAL solution is in NUTRITION.  It has been proven over and over again, with the proper nutrition, diseases can be PREVENTED.

Based on all the scientific evidence on nutrition, so many people would not have to needlessly suffer from so much sickness and disease.  Just take a look around.....we are fatter and sicker than we have ever been in HISTORY! Obviously, what we are doing just is NOT working.  Obesity and diabetes are at epidemic proportions...our children are not being diagnosed with what used to be called 'adult onset diabetes', not to mention all the heart disease and cancer that surrounds us......we have to put an end to this.

Eating a whole food plant based diet is the absolute best way of eating for optimal health.  It's about eating an abundance of vegetables, fruits, beans, and whole grains.  When you give your body what it needs, it heals itself, you FEEL amazing, you look amazing, and your energy level is running on top speed!  Eating a plant based diet gives your body so much of the vitamins, minerals and antioxidants that are LACKING in the Standard American Diet, (SAD).  We eat trying to nourish ourselves, but because when we are eating the SAD, the proper nutrition just isn't there....our cells are not getting the micronutrients they require, therefore, our cells are not able to regenerate "healthy" cells....they regenerate cells that are "unhealthy" and then our problems begin.  

So, if you are ready to take charge of your health, jump on the vegetable and fruit wagon with me....we need to STOP nourishing disease and START nourishing our health!!

The thought of cooking without oil is unheard of for most people that like to cook.  However, olive oil, or any oil for that matter, is SO BAD for us.  I know what "they" tell us....olive oil is "heart healthy", it's full of omega-3s, blah...blah...blah.  None of this is true!!  Of course, the makers of  olive oil would like us all to believe olive oil is part of a healthy diet, but, I am here to tell you, it is NOT!

Oil, whether it be olive, canola, vegetable, peanut, sesame, etc., is FAT. Each tablespoon is about 120 calories, (believe me, a tablespoon is not much) and full of fat.  FOR WHAT?  It's not like you are sitting down and eating a bowl of ice cream for those calories......they are unnecessary calories that are NOT good for you or your heart.  They clog your arteries and make them become very stiff...arteries are suppose to be very smooth and flexible.   If omega-3s are still on your mind, you can get MUCH MORE omega-3s from flaxseeds without all the artery-clogging fat.  

The fat that we want to consume are the fats that are found naturally in foods, in whole foods, just as nature intended, not fats that have been processed into an oil, a substance our body would say, "No thank you" to.  The fats that nature intended us to have are fats found in avocados, coconuts, nuts and seeds.  Here are a few suggestions you could use in place of oil:

Vegetables:  When you are sauteing vegetables on the stove, simply replace the oil with water or vegetable broth.  You can use other liquids too, but these two are the most common oil replacements for sauteing.  Vegetables naturally have a lot of water in them, so they release liquid while cooking, so we only need to add very little liquid.  It is important, however, to watch your saute as you may need to add tiny bits of water often.  We want to saute, not boil.  I just keep a glass of water nearby so I'm ready.

Your food can quickly burn if all the water cooks off and you are not paying attention.  Heat up your skillet with a couple tablespoons of water, then add whatever vegetables you will be sauteing.  Keep the vegetables moving with a wooden spoon for a few minutes until they soften.  The nice thing about sauteing your vegetables this way is you will TASTE the vegetables and not the oil.  

Baked goods:  Oil can also be replaced in baked goods in different ways.  You can use other moist foods like apples or applesauce, bananas, dates soaked in water, etc.  It takes a little practice experimenting with different foods, but it is well worth the effort.  Once you get it, your golden!

When preparing your pans for baking, you can use parchment  paper instead of oil.  Also, silicone bakeware is great....foods just pop right out.

Salad dressings:  When following a  recipe that calls for oil, I just omit it all together, or, add a little more of whatever liquid I am using.  It may be hard to imagine eating a salad without the traditional oil and vinegar, but when you stop using oil, I think you will appreciate the flavor of the vegetables more without the "oil slick".  

To make homemade dressings without the oil, I like to use prepared mustards, vinegar, or juice (apple, lime, lemon, orange, etc.), and if making a blended dressing, you could add fruits such as strawberries, mangos, or cucumbers.  For a creamy dressing, try tofu, avocado or soaked nuts, but be careful, these are much higher in calories than fruits and vegetables.  A tablespoon of fresh herbs like cilantro, parsley or basil also add lots of flavor. 

It may take a little time to get used to cooking without oil, but give yourself some time...it's like anything else, once you break the bad habit, you won't miss it.  After a couple of weeks to a month, if you taste food that has oil in it, you will probably find you don't like it....it almost has a greasy slimy feel to it.  

So good riddance to oil....your arteries will be doing a jig.......

Unfortunately, finding new drugs makes LOTS of money, whereas promoting health and preventing disease does not.  For this reason, we hear news everyday for the continuous search for high-tech, high-powered drugs that will protect us from OUR BAD HABITS, or treat the SYMPTOMS of whatever "disease" we may have.  

One of my heros, Dr. Caldwell Esselstyn from the Cleveland Clinic, started REVERSING heart disease back in the 1980's....in terminally ill heart patients....with DIET ALONE!!  Back in the 80's.  Simple, effective, and non-expensive ways of promoting health gets no appreciation.  As a matter of fact, when Dr. Esselstyn started to actually reverse the heart damage in his patient's, his fellow colleagues who were making boatloads of money on stents, bypass surgeries and other heart-related procedures, did not want to hear this.  After all, they spent a better part of their lives in perfecting their skills....they did not want to hear that after all their training that the disease they were treating could now be PREVENTED AND REVERSED by eating oatmeal, broccoli and Brussel sprouts.....changing patient's diets was not going to bring in the kind of revenue these heart surgeons became accustomed to. 

That was over 30 years ago and we are still ignoring the FACT that at least 80% of our diseases are DRIVEN by our TOXIC Western diet.  All we need to do is eat the right foods and all these diseases never have to begin in the first place!  However, if there is disease present, it can be REVERSED with the RIGHT FOODS.  It is so simple it's scary.

Along with Dr. Esselstyn, there is Dr. T. Colin Campbell from Cornell University.  This man wrote the China Study, which is the most comprehensive study of nutrition ever conducted!  These two men, along with a few other pioneering physicians provided us with a CLEAR roadmap to health.  But, neither the Cleveland Clinic nor the Department of Nutritional Sciences at Cornell University are promoting this clear path.  WHY?  I've given you the answer many times.....there is no BIG MONEY to be made by treating disease with diet.  

Just take a look at the above pharmaceutical CEO's compensation from 2011.....staggering.  Who would want to give up that kind of money?  I guess I understand that.....however, I believe patients need to be taught about diet...so many people just have very little knowledge, or no real knowledge at all as to what they should be eating.  Most doctors themselves have not been taught on the subject of nutrition, so they can't really teach it either!

There are so many studies done that absolutely, without a shadow of a doubt, will clearly show the miraculous results of eating the optimal Whole Foods Plant Based Diet.  The testimonials of people that were diagnosed with some kind of horrific disease that educated themselves on a WFPB diet, or were fortunate enough to find Dr. Esselstyn, Dr. Caldwell or one of their colleagues and helped them to REVERSE their disease and save their life....literally!  It did not cost these patients anywhere near what the cost of bypass surgery would cost, or stent placement, or any other procedure....it cost them the price of vegetables, fruits, beans, whole grains, nuts and seeds.  

Both of these men, Dr. Caldwell and Dr. Esselstyn, in my mind should be awarded the Nobel Prize in Chemistry. They have clearly proven, with all their scientific research and clinical experience with patients, that our Top Killers in America, (heart disease, cancer, stroke, diabetes, etc.), can be PREVENTED, STOPPED and REVERSED with the food we choose to put in our mouth.  

And the sad truth is, neither one of these men, nor their colleagues, come close to those annual figures the CEO's get paid for making pills....

If you are thinking about transitioning to a whole food plant based diet, or would like to know more about this way of eating, please contact me....I would love to help you get the kind of HEALTH you deserve!!

It's Saturday!!  Over the weekend, I try to get as much healthy food prepared as I possibly can so that during the busy work week, most of the "food work" is done.  While eating the Standard American Diet, (SAD), which includes so much processed, convenient "food", it is so easy to just grab something that comes out of a package or a frozen "something" to make our life easier....not enough time to spend in the kitchen preparing something.  

However, if foods can be prepped over the weekend and ready to go, throwing something together quickly during the week is a  breeze.  It just takes a little planning ahead.  I know I have suggested this before, but it's worth repeating....get your grocery shopping done....check out recipes you might like to try, or just simply come up with your own concoctions...but make a list.  Bring the groceries home...wash the vegetables, chop them up and put them in ziplock bags.  Make a big batch of brown rice or beans, divide them up in ziplock bags and throw them in the freezer.  When the food is prepped, you can get a really healthy dinner on the table in a matter of minutes!  Just saute some vegetables in vegetable broth with any kind of seasonings or herbs, put them on top of some brown rice, quinoa, couscous or mix them in with some beans...serve with a big green salad, (throw some lettuce in a big bowl, use your chopped up vegetables already prepared), and dinner is complete.

Now that we are in full swing of summer, there are farmer's markets and road side stands everywhere selling all kinds of fresh vegetables and fruits.  Take advantage of this while we have it!!

I know there are people that just do not like to cook...they hate being in the kitchen for any length of time, so I have EASY solutions for anyone in this category.  Here are the SIMPLEST recipes I've found that will take you about 5-15 minutes to get on the table....less time than it would take to wait in line at some fast-food place where you will spend your money for something that isn't even REAL FOOD!

The following recipes are from Jeff Novick who is a registered dietitian and follows a Whole Food Plant Based diet.  He uses 5 basic ingredients and makes different meals out of them.  Very simple and quick.

5 Basic Ingredients:

1. Canned tomatoes, (whole and or pureed, low sodium) 28 oz. can
2. Canned beans, (no salt added) 14 oz.
3. Frozen vegetables, (no added seasonings or sauces)
4. A starchy vegetable (potatoes, sweet potatoes, brown rice, barley, etc.)
5. Spices and seasonings

Just by changing the type of beans, vegetables and spices, you can come up with different meals using the same 5 basic ingredients.  By using low sodium ingredients, there is not much salt in your dishes.

DISH 1:  Curried Indian Potato Stew

1. 2 cans whole tomatoes
   
2. 1-2 cans of garbanzo beans
   
3. Frozen cauliflower, peas and onions
   
4. 2 large potatoes
   
5. Salt free curry spice mix
   

Microwave the potatoes.  While they are zapping, put all the other ingredients in a large pot and start to heat.  When the potatoes are done, cut them up in to 1 inch chunks and throw in the pot.  Simmer for 5 minutes and serve.  Sprinkle cilantro on top if desired.

DISH 2:  Mexican Beans and Rice

1. 2 cans of whole tomatoes, (or 1 whole and 1 pureed)
2. 1 can of pinto beans and 1 can of black beans
3. Frozen pepper, onion and corn mix
4. Success quick cooking brown rice (in a bag)
5. Mexican spice mix or hot sauce

Cook brown rice.  While rice is cooking, add all other ingredients to a pot and heat.  When rice is done, place in a bowl and add the vegetables and spice mix and or hot sauce.  Sprinkle with cilantro and enjoy!

DISH 3:  Italian Pasta Primavera

1. 1 can of whole tomatoes, 1 can of tomato puree
2. 2 cans of dark red kidney beans
3. Frozen broccoli, cauliflower and carrots
4. Whole grain pasta
5. Italian seasonings

Cook pasta.  While pasta is cooking, place all other ingredients in a pot and heat.  When the pasta is done, mix everything together and sprinkle with basil or parsley.  Enjoy!

DISH 4:  Longevity Soup

1. 1 can of whole tomatoes, 1 can of puree
2. Your favorite beans, (garbanzo, kidney, small red, etc.)
3. 1-2 pounds of your favorite frozen vegetables and frozen collard greens
4. Your favorite starch (potatoes, sweet potatoes, rice, barley, etc.)
5. Your favorite seasoning, (garlic, onions, ginger, etc.)

Add tomatoes to a large pot and add in 2-28 cans of water.  Add all other ingredients, bring to a boil and then simmer for about 15 minutes.  Serve with a salad and dinner is done!!

DISH 5:  New Orleans Jambalaya

1. 2-28 oz cans whole tomatoes
2. 2 cans, 14 oz, of red beans or kidney beans
3. 2 lbs of frozen vegetables, (zucchini, corn, carrots, yellow squash)
4. Success quick cooking brown rice, (1 large bag)
5. Spice mix

Cook brown rice.  While rice is cooking, add tomatoes and veggies to a large pot.  Add in 4 cloves of diced garlic, 1 bay leaf, 1/2 teaspoon of thyme, 4 tsp of paprika, 1/4 to 1/2 tsp of cayenne pepper and heat.  When rice is done, place in a bowl and serve tomato vegetable mixture on top.

Remember, there are no rules....you can substitute for whatever you may have on hand at the time.  The main thing is, these dishes are easy, quick and so much better for you than eating fast food on the run.  The preparation is simple and really does not take more than 15 minutes to get on the table. 

It really does not get any easier than this.....

I'm back!! I was out of town for the past few days, but I am back now to share my information with you.  

We met for class last night, and I thought it was important to remind people why we are eating a WFPB diet....not only what foods we should be eating, but the reasons we are leaving all the unhealthy foods behind.  

The World Cancer Research Fund just completed a detailed review of more than 7,000 clinical studies covering links between diet and cancer.  Its conclusion should rock the health care world:  PROCESSED MEATS ARE TOO DANGEROUS FOR HUMAN CONSUMPTION.  Consumers should stop buying and eating all processed meat products for the rest of their lives!  

Processed meats include:  bacon, sausage, hot dogs, sandwich meats, packaged ham, pepperoni, salami, and virtually all red meat used in frozen prepared meals.  They are manufactured with a carcinogenic ingredient called sodium nitrate. This is used as a color fixer by meat companies to turn packaged meats a bright red color so they look fresh.  Sodium nitrates result in the formation of cancer-causing nitrosamines in the human body which leads to a sharp increase in cancer risk for all those who eat these foods.

A 2005 study done at the University of Hawaii found that processed meats increased the risk of pancreatic cancer by 67%. This is alarming....why isn't this information being spread??

Here is a short list of food items that come packaged with sodium nitrates as well as MSG, another extremely harmful additive:

• Beef jerky
• Bacon
• Sausage
• Hot dogs
• Sandwich meats
• Frozen pizza with meat
• Canned soups with meat
• Frozen meals with meat
• Ravioli and meat pasta foods
• Kids meals containing red meat
• Sandwich meats used at popular restaurants
• Nearly all red meats sold at public schools,  hospitals, theme parks, restaurants and hotels

If sodium nitrate is so dangerous to humans, why do the FDA and USDA continue to allow this cancer-causing chemical to be used?  The answer, of course, is that the food industry dominates the actions by U.S. government regulators.  The USDA tried to ban sodium nitrate back in the 70's but was overridden by the meat industry.  The meat industry insisted the chemical was safe and accused the USDA of trying to ban bacon!

Today the corporations that dominate American food and agricultural interests have TREMENDOUS influence over the USDA and the FDA.  Consumers are offered no real protection from dangerous chemicals intentionally added to foods, medicines and personal care products. 

You can protect yourself and your family from this cancer causing chemical by following a few simple rules:

1. Always read ingredient labels
2. Don't buy anything made with sodium nitrate or MSG
3. Don't eat red meats served by restaurants, schools, hospitals, hotels or other institutions

One request I made to the people in my class last night was, "Please, if you don't eat anything else again, please let it be processed meats".....they are the most UNHEALTHY, CANCER CAUSING  products you can put in your body.

Of course, the vitamins and antioxidants found in vegetables and fruits will PREVENT the formation of the cancer-causing nitrosamines giving you the protection your body needs.  By eating vegetables and fruits, your body gets flooded with vitamins and antioxidants that offer us protection from not only the effects that sodium nitrate may have caused, but they protect us from HUNDREDS of toxic effects.  

Fill your plate with vegetables, fruits, beans, and whole grains....I promise you, there won't even be a trace of sodium nitrate to be found.

Our body's are really an amazing machine.  Everything is "programmed" to work in sync with nature...including when to sleep.  Our body is synchronized to night and day by a part of the brain known as the circadian clock.  As daylight decreases, our "clock" is taking notice and begins to release melatonin which signals us to fall asleep. Overnight melatonin levels remain high and drop at daybreak, and continue to remain low during daylight hours.  

During the day, there are other chemicals, (neurotransmitters) that are released by the brain during the day to keep us awake.  This system keeps us synchronized during the day-night cycle.  Many other functions of the body including temperature, digestion, heart rate, and blood pressure fluctuate during the day, tuned by the activity of the circadian clock.

One of the important functions of this clock is maintaining body temperature.  Body temperature is programmed to rise during the course of the day, reaching it's maximum level late in the afternoon, and drops to it's lowest level in the early hours (3-4 am) of the morning.  As the body temperature rises, it makes it more difficult to stay asleep.  

However, shift workers confuse their "clock" by working when their body is programmed to be sleeping.  By working at night and sleeping during the day, these workers are running counter to their circadian rhythm---causing all kinds of health issues. When these workers are trying to fall asleep at 8:00 in the morning, their body temperature is on the rise making it extremely difficult to fall sleep and remain sleeping.

People working the night shift have a much higher risk of:

• Obesity
• Cardiovascular disease
• Mood swings
• Gastrointestinal problems
• Higher risk of motor vehicle accidents
• Increased likelihood of family problems, (high divorce rates)
• Increased risk of cancers, especially prostate and breast cancer
• Shift workers with diabetes have difficulty controlling their blood sugars
• Sleep deprivation caused by shift work may increase the risk of epilepsy in pre-disposed people

Studies have shown shift workers average about 2-3 hours less sleep than other workers. They often sleep through two split periods during the day----a few hours in the morning, and then again an hour or two prior to going into work.  It takes about 10 days for the body to adjust for night shift work...however, when working a rotating shift most people have 2-3 days to adjust before switching sleep schedules....this type schedule keeps the circadian rhythm very unstable.

What's the solution?  Well, short of quitting your job, one very important aspect that you do have control over is your DIET.  Knowing that shift work increases the risk of obesity, heart disease, unstable blood sugars, etc., shift workers must be diligent in eating a high quality diet---a Whole Food Plant Based diet.  A plant based diet will flood your body with all kinds of vitamins, minerals and antioxidants that can fight off all the "turmoil" that takes place in our body, especially when we are going against how our body's  programmed to operate. 

By cutting out animal products, meat, fish, dairy, and processed foods, we are not adding to the increased risk of obesity, heart disease, diabetes, etc.  Plant foods have all the high quality nutrition our body is screaming for, and ZERO amounts of saturated fats, trans-fats, and artery clogging cholesterol.  Instead, by eating a WFPB diet, we are giving our body the ammunition it needs to support our body in times of need, (working the midnight shift).  

I am not saying this is the answer to all sleep-deprived people...of course working during the day and sleeping during the night is optimal for everyone, but, given the circumstances, what we put in our mouth is one area we do have control over.  Knowing that shift work can increase the risk of heart disease and obesity, feeding ourselves animal products and processed foods will only make the risk even higher.

There is no reason why anyone should not follow a Whole Food Plant Based diet.  It is the OPTIMAL diet for everyone...especially so for all you shift workers out there..........

The powerful effects that nature provides us in food is incomprehensible to say the least.  When the food you eat comes from the ground or off trees, you are feeding your body with phytochemicals, (nutrients in plants that give color, smell and taste...the deeper the color, the more phytochemicals the plant has that protect us from all kinds of diseases),  vitamins, minerals and antioxidants that are more POWERFUL than any drug on the market...and I mean ANY drug.  

When we eat vegetables, fruits, beans, and whole-grains, we are feeding our body the BEST foods for OPTIMAL health there is.  Our body's are designed to get EVERYTHING it needs from nature. We get all the necessary vitamins and minerals required to keep our body functioning at superior levels.  We all need what's called 'macronutrients' to keep our body's going....they are fat, protein and carbohydrates.  The 'micronutrients' our body's require are essential vitamins and minerals to keep our cells healthy.  Each and every one of these properties are found in the plant kingdom.....each one!  Not only do we get everything we need, but the plant kingdom gives us something that the animal kingdom has none of--FIBER!  Fiber ONLY COMES FROM PLANTS.  PERIOD. Any nutritional researcher, scientist, biochemist, dietitian and physician will tell you the Standard American Diet, (SAD) is hugely LACKING in fiber.  The majority of people do not come anywhere near the amount of fiber they should be getting on a daily basis.  

Fiber, again, comes from plants only--it's what gives plants their structure.  Fiber keeps our digestive tract healthy--speeds in elimination of toxins and excess estrogen.  Fiber also aids in eliminating cholesterol from our body and helps us to maintain a healthy weight keeping us feeling fuller longer.  How much fiber is in animal products?  ZERO.

Let me tell you about phytochemicals--if they could be bottled, pharmaceutical companies would be multi-BILLIONAIRES, (they're probably close anyway).  Again, there is ABSOLUTELY NO DRUG that can give us what phytochemicals can:

• Protection from cancer by boosting our immune system
• Stops harmful substances from turning into carcinogens
• Keeps hormone levels healthy
• Protects cells from becoming cancerous
• Decreases inflammation
• Improves the way our cells grow and divide

Thousands of phytochemicals have been identified by research scientists, and literally TONS more are yet to be discovered!

Every vegetable and fruit has different phytochemicals, vitamins, minerals and antioxidants.  It is very important to eat a wide variety to reap the benefits from all the different kinds.  The properties in foods 'work together' like a symphony giving us EXCELLENT, HIGH QUALITY nutrition our body requires to keep us healthy.  A car requires regular maintenance, oil changes, fluid changes, tire maintenance, brake changes, etc. to keep it running in good condition.....our body is the same way....if you don't maintain it, give it the high quality nourishment it needs to keep cells healthy,  and keep it moving, it is going to BREAK DOWN sooner or later. 

Because our cells are regenerating constantly, we MUST feed them healthy foods.  If your cells are healthy and you feed them high quality nutrition, they will make new healthy cells.  However, if your cells are getting low quality nourishment, (animal products and processed foods), the cells they now make are going to be unhealthy cells.  When this happens, TROUBLE BEGINS.  Our once healthy cells are now not so healthy, they continue to generate unhealthy cells, and soon we have more UNHEALTHY CELLS than healthy, and the disease process begins. 

Don't let this happen to you or your family.  Don't treat your stomach like a garbage can.....give your body the high quality nutrition it is SCREAMING for--foods from the plant kingdom!  The closer you eat to nature, the HEALTHIER you will be, the more ENERGY you will have and the YOUNGER you feel.

There is no down-side to a Whole Food Plant Based diet.......

I'll bet you have no idea what you're about to eat when you bite into that piece of grilled chicken....before you eat it, let me give you the facts, and then you decide.  

FACT:  When meat, fish and poultry are cooked, CARCINOGENIC chemicals called heterocyclic amines are created that INCREASE the risk of breast, colon, lung, pancreatic and prostate cancer.

FACT:  It doesn't matter what cooking method you use:  grilling, frying or baking will give you the SAME results.  

FACT:  Just cooking the meat produces a SIGNIFICANT PRODUCTION of cancer-causing compounds. 

FACT:  The top 3 offenders:  Bacon, fish and chicken.  These 3 produce the HIGHEST LEVELS of these cancer-causing compounds.  It doesn't exclude other meats, they all produce these chemicals, but these 3 are the top 3 winners.

FACT:  When meat is well-done, the risk of cancer increases by 5 times!  Undercooked meat can cause food poisoning from e-coli....especially chicken....it's a known fact that all chicken purchased in the marked is COVERED with e-coli bacteria....the USDA is well aware of this as they perform the testing making sure the levels of e-coli fall within the safe guidelines.....there is no such thing as "safe e-coli".....it causes food poisoning!

However, I do have good news.  The levels of heterocyclic amines flowing through one's body may drop to ZERO after refraining from eating meat for just 24 hours.  So, if you just choose to follow Meatless Mondays for instance, have no meat at breakfast, lunch or dinner on Monday, by Tuesday morning the carcinogenic compounds flowing through your blood could drop to ZERO.....but, you also have to refrain from cigarettes, eggs, and cheese because they have the SAME compounds.

And we wonder WHY so many people are diagnosed with or have died from cancer..........

Did you know 106,000 Americans die each year from the side effects of prescription drugs?  I'm sure you all have seen the commercials on TV...the first 30 seconds tells us about the wonderful benefits we will get from taking the drug, and then the remaining 2 minutes go on and on about all the side effects the drug can cause.  

My solution to this is DON'T GET SICK IN THE FIRST PLACE!  This is when people will say that not getting sick is just impossible.  Well, not really...I work in a doctor's office where we see sick people everyday....the most common reason people visit doctors is respiratory issues.  Statistics show most people get, on average, 2-3 colds each year.  How many colds did I get over the past year?  ZERO.  As a matter of fact, since I have been following a Whole Food Plant Based diet, (WFPB) which is about 4 years, I have not had so much as a sniffle!!  I work in a germ-infested cesspool....people coughing, sneezing, etc., and I have not even so much as had the "common cold".  

Cholesterol issues....cholesterol medications....high blood pressure....blood pressure lowering drugs....diabetes....blood sugar lowering drugs...and the list goes on.  There is a drug on the market for whatever ails you, along with the laundry list of side effects.  Sometimes the side effects are worse than the original problem is.  

However, by eating a WFPB diet, (this has been scientifically proven repeatedly), you can not only prevent these problems from beginning, but you can REVERSE the problem....without the harmful medications.  How?? The answer is so simple most people don't believe it...this can be done with FOOD...vegetables, fruits,legumes, and whole-grains.  Get rid of the foods that are causing us all kinds of diseases, (processed foods and animal products), and eat an abundance of foods from the plant kingdom.  It's so simple that it sounds crazy.  

Studies are now proving that by the age of 10, anyone that is eating the Standard American Diet, (SAD) will have streaks of fatty plaque in their arteries....at AGE 10!  By age 20 the plaque has formed even more, and by age 30 there can be enough plaque to cause heart attacks and death.  (The statistic in yesterday's blog stated 2500 people die EVERY DAY from heart disease) .  So, if you are over the age of 10 and have been eating the SAD, meat, poultry, dairy, and foods out of a package, you have some amount of plaque in your arteries, and that's a fact.  

The good news is, you can start TODAY by REVERSING this damage.  Dr. Dean Ornish is one of the many physicians that has proven this.  He has a Lifestyle Program in California that insurance companies are now paying for.  Patients that are too sick to have procedures done, (bypass surgery, stents, etc.), and are on all the medications available, go through his program and are able to significantly improve their condition and or totally REVERSE their disease.  At this point, these people will do whatever they are told to do because they are desperate.  When a physician tells someone there is nothing more medicine can do for their disease, go home and get your affairs in order, believe me, they are clinging to any hope there is.  

Dr. Ornish puts them on a strictly  Whole Food Plant Based diet, absolutely no meat, poultry, dairy or any processed foods at all....that means not cutting back on meat and dairy.....it means ABSOLUTELY NONE because these are the foods that caused the problem in the first place.  If the goal is to REVERSE the damage that has been done, you cannot continue to eat the foods that are causing the damage....not even a little bit.  Eating a little bit is not going to STOP the problem...it would be like mopping up the floor from an overflowing sink with the facet still running.  The people that go into Dr. Ornish's program come out totally different people...they are able to restore their health.  And, of course, going through a program such as this costs the insurance company a FRACTION of what it would cost for hospital costs,  bypass surgery, stent placement, medications, etc.  If this program did not have the science to prove it works, insurance companies would NOT pay for it!

But why wait until you have been diagnosed with heart disease, diabetes, some sort of cancer, suffer a stroke, or have some other disease?  To me this is so simple.....eat vegetables, fruits, beans, and whole-grains....and eat a lot of them... and watch your health sky rocket!  All of these diseases are absolutely PREVENTABLE by eating the RIGHT foods.

I'll take a WFPB diet over having my chest chest sawed open any day......