Tag Archives: Plant Based Diet

Diabetes-The Persistence of Habit Con’t

A clip from The China Study, by T. Colin Campbell:

“…“Unfortunately, misinformation and ingrained habits are wreaking havoc on our health. Our habit of eating hot dogs, hamburgers and French fries is killing us. Even Dr. James Anderson, who achieved profound results with many patients by prescribing a near-vegetarian diet, is not immune to habitual health advice. He writes, “Ideally, diets providing 70% of calories as carbohydrate and up to 70 gm fiber daily offer the greatest health benefits for individuals with diabetes. However, these diets allow only one to two ounces of meat daily and are impractical for home use for many individuals.”. Why does Professor Anderson, a very fine researcher, say that such a diet is “impractical” and thereby prejudice his listeners before they even consider the evidence?

Yes, changing your lifestyle may seem impractical. It may seem impractical to give up meat and high-fat foods, but I wonder how practical it is to be 350 pounds and have Type 2 diabetes at the age of fifteen, like the girl mentioned at the start of this chapter. I wonder how practical it is to have a lifelong condition that can’t be cured by drugs or surgery; a condition that often leads to heart disease , stroke, blindness or amputation; a condition that might require you to inject insulin into your body every day for the rest of your life.
Radically changing our diets may be “impractical,” but it might also be worth it..”

Last China Study Clip Here

Veggies & Chickpeas over Quinoa with a Soy Sauce, Sesame Oil, Rice Wine Vinegar Sauce

Tasty… Onions and garlic sautéed in dark sesame oil, add asparagus, red and yellow bell peppers, mushrooms and chickpeas, a soy sauce, dark sesame oil, rice wine vinegar and crushed red pepper mix to the pan…serve over quinoa, Yum
The recipes is Here, Enjoy!



A clip from The China Study, by T. Colin Campbell

As you can see by these findings, we can beat diabetes. Two recent studies considered a combination of diet and exercise effects on this disease.
One study placed 3,234 non-diabetic people at risk for diabetes (elevated blood sugar) into three different groups. One group, the control, received standard dietary information and a drug placebo (no effect), one received the standard dietary information and the drug metformin, and a third group received “intensive” lifestyle intervention, which included a moderately low-fat diet and exercise plan to lose at least 7% of their weight. After almost three years, the lifestyle group had 58% fewer cases of diabetes than the control group. The drug group reduced the number of cases only by 31%. Compared to the control, both treatments worked, but clearly a lifestyle change is much more powerful and safer than simply taking a drug. Moreover, the lifestyle change would be effective in solving other health problems, whereas the drug would not.
The second study also found that the rate of diabetes could be reduced by 58% just by modest lifestyle changes, including exercise, weight loss and a moderately low-fat diet. Imagine what would happen if people fully adopted the healthiest diet: a whole foods, plant-based diet. I strongly suspect that virtually all Type 2 diabetes cases could be prevented.

Previous China Study clip Here

Chickpea and Spinach Curry

Tasty curry chickpeas sautéed up and served over basmati rice..yummm. If you like you can serve with a dollop of plain coconut milk yogurt to balance the earthiness flavors..but I like the earthiness 😉 Enjoy! The recipe is Here


The Future

A Clip from The China Study, by T.Colin Campbell

Just a personal note on this one, an amazing piece to me is how many times I hear that eating healthy is expensive….hmmmmm….

“…The future is filled with hope.  We now know enough to nearly eliminate heart disease.  We know not only how to prevent the disease but how to successfully treat it.  We do not need to crack open our breast plates to reroute our arteries, and we do not need a lifetime of powerful drugs in our blood.  By eating the right food, we can keep our hearts healthy.

The next step is to implement this dietary approach on a large scale, which is exactly what Dr. Dean Ornish is currently working on.  His research group has begun the Multicenter Lifestyle Demonstration Project, which represents the future of heart disease health care.  Teams of health professionals at 8 diverse sites have been trained to treat heart disease patients with Dr Ornish’s lifestyle intervention program.  Patients eligible to participate are those who have documented heart disease severe enough to warrant surgery.

The results are phenomenal.  After 1 year of treatment, 65% of patients had eliminated their chest pain.  The effect was long lasting as well.  After 3 years, over 60% of the patients continued reporting no chest pain.

The health benefits are equaled by the economic benefits.  Over 1 million heart disease surgeries are under taken every year.  In 2002, physician services  and hospital care for heart disease patients cost $78.1 billion (that does not include drug costs, home health care or nursing home care).  At this time the angioplasty procedure alone cost $31,000 and by-pass surgery cost $46,000.  In marked contrast, the year-long lifestyle intervention program only cost $7000….”

To be continued

More China Study Clips Here


Dr. Dean Ornish

A Clip from The China Study, by T.Colin Campbell

“…Another giant in this field, Dr. Dean Ornish, has been instrumental in bringing diet to the forefront of medical thought.  A graduate of Harvard Medical School, he has been featured prominently in popular media, succeeded in having his heart disease treatment plan covered by a number of insurance carriers and written several best-selling books.

His best known research is the Lifestyle Heart Trail, in which he treated 28 heart disease patients with lifestyle changes alone.  He put these patients on an experimental treatment plan and 20 additional patients on the standard treatment plan.  He followed both groups carefully and measured several health indicators, including artery blockages, cholesterol levels and weight.

Dr. Ornish’s treatment plan was very different from the standards of high-tech modern medicine.  He put the 28 patients in a hotel for the first week of treatment with explicit instructions.  He asked them to eat a low-fat, plant-based diet for at least a year.  Only about 10% of their calories could come from fat.  They could eat as much food as they wanted, as long as it was on the acceptable food list, which included fruits, vegetables and grains.  As researchers noted, “no animal products were allowed except egg white and one cup per day of non-fat milk or yogurt.  In addition to diet, they were to practice various forms of stress management, including meditation, breathing and relaxation exercises for at least 1 hour/day.  The patients were also asked to exercise 3 hours per week at levels appropriate to the severity of their disease.  To help the patients, the group met 2x per week for mutual support.  Dr Ornish and his research group did not use any drugs, surgery or technology to treat these patients.

The experimental patients adhered to pretty much everything that the researchers asked of them and were rewarded with renewed health and vitality.  After 1 year, the frequency, duration and severity of chest pain plummeted.  Further, it was clear that the closer the patients adhered to the lifestyle recommendations, the more their hearts healed.

The control group did not fare so well, despite the fact that they received the usual modern medicine care.  Their chest pain became worse in terms of frequency, duration and severity.  Although the experimental group experienced a 91% reduction in the frequency of chest pain, the control group experienced a 165% rise in the frequency of chest pain.  Their cholesterol levels were significantly worse than those of the experimental patients, and their blockages also became worse.

Between Dr.Esselstyn, Dr, Ornish and others before them, we have found our strategic link in our heart disease battle.  Their dietary treatments not only relieve the symptoms of chest pain, but they also treat the cause of heart disease and can eliminate future coronary events.  There are no surgical or chemical heart disease treatments, at the Cleveland Clinic or anywhere else, that can compare to these impressive results…”

More China Study Clips Here


Cremini Porcini Bella Bolognese Prego! Prego!!

Cremini Porcini Bella Bolognese

Cremini Porcini Bella Bolognese

Oh My Gosh….this is hands down fabulous.  Baby bella mushrooms sautéed in olive oil, sea salt, fresh ground black pepper and A1 Steak sauce..add some creminis…some porcinis after soaking in their own juice…white wine, crushed red pepper, browned onions and whole peeled tomatoes…simmer together 30 mins, toss with whole wheat angel hair, sprinkle with vegan pecorino, mozz and romano mix…fresh parsley

WOW I want more….now.

SO good.

The Recipe is Here, Enjoy 😉