This 22 minute Charlie Rose interview gives an opportunity to hear Dr. Ornish in his own words talking about his work, successes, strategy and goals.
As I watched the interview, the primary messages that came through for me were:
1) the Ornish program works; it has documented success in controlling and actually reversing chronic diseases, like diabetes, heart disease and cancer,
2) the medical community recognizes it works,
3) additional confirmation that it works is -- it is being used in hospitals and is paid for by insurance companies and Medicare,
4) the program has a wide range of flexibility – a “Spectrum” of choices,
5) lifestyle changes including exercise, stress reduction and social support seem to be as important as dietary changes,
6) there is considerable skepticism about whether people can actually follow the program; Ornish and his colleges have shown people can actually do it,
7) the strict Ornish Reversal Diet, which has proven heart disease and cancer can be reversed, is not recommended for everyone,
8) the more people are willing to adopt the program and its recommended changes the more improvement they will see in their lives, and
9) Ornish and others present the facts: – the changes required for good health are simple; the recommended changes are powerful; it’s up to individuals to do something about changing their own lifestyles for better health.
After the jump, I’m including links to a brief review of Dr Ornish's book, The Spectrum, where to buy it, and approximate timelines for different topics discussed in the interview.
Gary
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A brief review of Dr. Ornish’s program, The Spectrum, is on the WebMD web site. This is the last paragraph in that WebMD article – “This plan is based on years of research and is also very doable. If you cut through the clutter of diet books on the market and give this flexible lifestyle approach a chance, it may be the last "diet" plan you'll ever need.”
Dr. Ornish has published several books. His book, “The Spectrum, a scientifically proven program to feel better, live longer, lose weight, gain health”, includes recommendations for diets as well as exercise, stress management, and meditation. It has separate chapters explaining how his program affects and improves weight loss, blood pressure, diabetes, cardiovascular disease, prostate and breast cancer. It lists foods in 5 different groups ranging from the healthiest to unhealthy, and includes recipes and techniques showing how to prepare meals following his recommended diet strategy. Among other places, Dr Ornish’s books can be purchased here.
Discussion Topics Timeline
0:00 – Introduction – Charlie Rose mentions Dr. Ornish has shown they can reverse heart disease. Ornish’s program is in use by dozens of hospitals and is being paid for by insurance companies and Medicare. More recently, he is studying the effects of lifestyle changes, and prostate cancer.
1:14 – Ornish reviews his work for past 25 years
he and his colleges have actually reversed serious illnesses like heart disease.
His work is designed to treat the causes of the disease, not just the symptoms of disease.
High tech measures prove the effectiveness of his program.
importance of exercise and personal and social relationships
3:05 – studies show they could reverse heart disease and now cancer
current criticism is it works, but no body can follow the program. Ornish group is showing people actually can do it.
over 40 insurance companies and now Medicare pay for program – classified as alternative treatment program and not just a prevention program. They found they are saving lots of money with this treatment program
insurance companies were skeptical - didn’t think people could do the program. Ornish has shown people actually can do it.
6:25 – medical community accepts the Ornish program works.
But problem is educating how it works.
7:32 – how do you know what is best for an individual
Atkins program doesn’t work.
Ornish program is documented – it works.
likely outcomes with Ornish changes
Ornish doesn’t tell people what to do. Just tells them the facts, and let’s them decide what they want to do.
presents range of options
Moderate changes don’t do much.
Bigger changes probably work.
10:15 - Ornish gives people full range of options
tells scientific facts
doesn’t try to get people to do anything
American Heart Association diet doesn’t work.
conventional medical treatment knows ADA diet doesn’t work, and suggests you might as well take drugs.
Moderate changes don’t so much.
lifestyle changes work well when people are willing to make big changes
drugs have side effects and are expensive
12:50 – what are big changes?
genetic variations in different people affect how their body works – it’s a bell curve with people on different ends of the bell curve. However, Ornish program works even for people on the inefficient end of the genetic bell curve if they are willing to make big changes
Reversal Diet is not recommended for everyone
15:09 – discusses parameters of Reversal Diet
16:53 – prostate cancer
animal studies show prostate cancer can be turned off with a low fat diet
anecdotal reports suggested same for humans
18:49 – watchful waiting and side effects of conventional prostate cancer treatment – impotence and incontinence.
Ornish study with men in watchful waiting group
19:13 – prostate cancer recurs within 5 years in 30% of patients who had successful radical prostatectomy
why? – microscopic spread of disease throughout body
20:09 – diet and lifestyle – preliminary data is finding support groups, etc. has as much an effect as diet changes on prostate cancer
20:22 – would like to address causes of illness
it’s not all or nothing
would like a full range of options presented to patients
would like people to know how powerful these changes can be
Tuesday, October 7, 2008
Dean Ornish, MD Interview With Charlie Rose
Sunday, October 5, 2008
Cancer and Nutrition
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The China Study -- Lecture by T Colin Campbell, Ph.D.
Dean Ornish, MD Interview With Charlie Rose
Eating Right for Cancer Survival -- Neal Barnard, MD
More...
(This index is still under construction. More data will be posted.)
Heart Disease and Nutrition
By following the links in this index, you will be guided to lectures and excepts from published books and articles discussing diets and Coronary Heart Disease by recognized Nutrition and Medical experts.
(This index is still under construction. More data will be posted.)
The China Study -- Lecture by T Colin Campbell, Ph.D.
Dean Ornish, MD Interview With Charlie Rose
Make Yourself Heart Attack Proof – by Caldwell Esselstyn MDThe China Study -- Lecture by T Colin Campbell, Ph.D.
T Colin Campbell, PhD was the project leader for a research study known as The China Project. It is the largest nutrition study ever conducted. It was funded by United States and Chinese government, and was joint research project among Cornell University, Oxford University and the Chinese Academy of Preventative Medicine. Dr. Campbell reports The China Project produced more than 8,000 statistically significant associations between various dietary factors and disease.
Here are videos of a 2 part lecture presented by Dr. Campbell describing his research and data published in The China Study.
The China Study -- Part 1
The China Study - Part 2
The China Study is a book written by T Colin Campbell, PhD and his son Thomas M Campbell II, which includes data from The China Project as well as other researchers. Dr. Campbell does not simply ask you to believe his opinions based on his personal observations. He supports his opinions with scientific data. The China Study includes over 750 references, with data from primary sources of information, including hundreds of scientific publications from other researchers that point the way to less cancer, less heart disease, fewer strokes, less obesity, less diabetes, less autoimmune disease, less osteoporosis, less Alzheimer’s, less kidney stones and less blindness.
These data demonstrate that a good diet is the most powerful weapon against disease and sickness.
It is your right to eat bacon and eggs for breakfast and then take cholesterol lowering drugs. But, if you want good health, the data is overwhelming and consistent, change your diet!
You can buy this book here. In my opinion, you should read it over and over, and keep it for reference data. You can also benefit by watching videos of lectures Dr Campbell presented in different venues.
After the jump, I’ve included a list of Discussion Topics and Timelines in the videos.
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Timelines -- Discussion Topics
The China Study – Part 1
0:00 – introduction and biography of Dr. Campbell
4:55 – groundwork and diet recommendations in lecture
6:20 – high carb vs low carb; concern with low carb diet.
8:28 – came from dairy farm family background with initial interest in how to improve cattle production for human consumption
9:50 – animal protein is emphasized in our western diets
10:25 – casein is toxic
11:18 – had preconceived ideas coming to animal studies
12:13 – trying to solve malnutrition in Philippines; trying to make sure children got enough milk
13:18 – found higher protein intake was associated with more liver cancer
13:35 – experimental animal study; comparing the % of dietary protein and cancer activity
14:56 – animal studies and human studies showed the same thing
15:40 – summary of % of protein and cancer activity in animals
16:07 – could turn tumor growth on and off with % of animal protein in the normal range that humans consume
17:55 – no other chemical comes close to showing this kind of effect
18:20 – turn on – turn off tumors
18:50 – genes, hepatitis B virus and cancer in animals
21:10 – everything starts with genes; the effects of bad genes can be controlled with nutrition
23:55 – relationship between dietary total fat and breast cancer in different countries
25:17 – focus on fat was because of this data
25:50 – focus on fat is too narrowly focused
26:19 – threshold showing no ill effects from dietary fat is about 30 g per day from multi country data
26:25 – multi-country data show no relationship between plant fat and cancer
26:49 – animal fat and breast cancer data
27:23 – made mistake with too much focus on fat. The problem is really animal based foods.
28:19 – introduces “The China Study”
28:50 – the Chinese government collected data in the 1970s that showed different rates of cancer in different geographical regions in China.
29:53 – color coded map showing colon cancer in woman in different regions in China
30:18 – data showed cancer is geographically localized with people with the same ethnic origin. Why?
31:13 – The China Project is a joint project with the United States and Chinese government funding
31:30 – mortality rates for different kinds of cancers by geographical regions
32:40 – joint project among Cornell (US), Oxford (England) and Chinese Academies (China)
33:16 – study included 65 counties; 130 villages; and 6500 residents
33:36 – experimental parameters of study
35:29 – Question – Is animal food a problem because of its fat content, or something else?
36:13 – 99% of studies done comparing fat intake was done with western subjects – implying not much of dietary variation
38:01 – VERY IMPORTANT DATA! – comparison of key nutrition statistics between rural China diet and US diet
38:47 – fat intake comparison – 36% vs 14%; Chinese are eating low fat diets
39:30 – western diet is 10 times more concentrated with animal protein
39:45 – blood cholesterol levels in China compared to US; 90 – 170 vs 170 - 290
40:40 – no obese people in rural china while consuming more calories – but they did exercise more
41:39 – even Chinese office workers consume more calories; they still probably get more exercise than US population
42:00 – consuming a plant based diet is best; Atkins diet provides short term benefit with long term problems
43:10 -- loose weight and reduce risks for diabetes, heart disease, etc.
43:36 – breast cancer data
43:47 – estrogen levels lower
44:04 – age of achieving menstrual period with resulting of hormone activity
44:25 – relationship of surging female hormones and time for cancer to develop; time of hormonal activity and cancer rates correlate in many studies
45:41 – animal based foods make people grow faster
46:15 – prostate cancer – same kind of story
46:47 – big story! – every statistical relationship shows the closer to plant based foods correlates with lower risks of disease
48:07 – Summary Observations: Lower animal protein = lower risk of disease
48:48 – data is overwhelming – closer to plant based diet, the closer to good health
The China Study – Part 2
Timelines -- Discussion Topics
3:43 – obesity is indicator of unpleasant things to come!
5:59 – incidence of adverse drug reactions, physician error and resulting costs
8:55 – number 1 cause of death is ignoring nutrition
10:20 – does nutrition work well for other diseases?
11:15 – casein and artherosclerosis
13:32 – low fat vs low animal protein; not saturated fat- but chief cause is animal based foods
15:10 – Caldwell Esselstyn, MD – his biography and his heart disease study
20:20 – osteoporosis and diet; hip fractures vs animal protein intake – higher protein intake tends to turn on hormones which stimulates cancer
21:34 – skim milk and prostate cancer
22:45 – cows milk and cataracts
23:50 – animal protein and kidney stones
24:49 – diet and multiple sclerosis
27:55 – lupus
27:58 – macular degeneration
28:04 – cognitive dysfunction and Alzheimer’s disease
28:31 – summary list of disease and diet – plant based diet is protective
29:54 – what about anomalies? Exceptions?
30:36 – Nurses Health Study – problems interpreting data that showed no relationship between fat and breast cancer with fat concentrations between 29% and 49% -- incorrect interpretation of data
35:07 – animal protein intake correlates 90% with animal fat intake
35:40 – policy committee structure and importance; Dietary Guideline Committee and Food and Nutrition Board
37:11 – now recommending up to 35% in protein; welcome Atkins. Now recommending up to 25% of calories can come from sugars and starches.
Data previously discussed show health problems with protein in concentrations in 11% to 22% range
38:44 - Why did they change dietary guidelines?
39:57 -- 49% of funding for studies is now allowed by industry groups, with special self serving interests to promote
40:24 – looking at entire data is like looking at a symphony interacting together. Data are overwhelming!
Thursday, October 2, 2008
Can “Creamy” Recipes Be Low Fat Recipes?
Is it possible for “creamy” recipes to conform to a low fat diet strategy?
Yes!
I looked at 5 different “creamy” stroganoff recipes published by Dr. Dean Ornish, Dr. Neal Barnard, Whole Foods Market, and Rachal Ray and Paula Dean on the Food Network web site. Both recipes by Drs. Ornish and Barnard fit the healthy Reversal Diet guidelines published by Dean Ornish. The others have a fat content that matches or exceeds the diet statistics of the typical American diet, which seems to be an unhealthy diet considering the obesity epidemic and increasing incidence of diabetes, heart disease and cancer in the United States.
However, it is possible to modify these fatty recipes by reducing, eliminating or replacing added oils and animal protein including dairy products, so they become close to the healthy side of Dr. Dean Ornish’s Spectrum nutrition guidelines. So, YES, it IS possible to enjoy “creamy” recipes that fit the low fat, whole food, mostly plant based diet guidelines recommended by our Nutrition and Medical Experts.
There are low fat “creamy” recipes in books and on web sites authored by our Nutrition and Medical Experts that don’t need any modification. Or you can use the suggestions for modifying higher fat recipes to make them over into low fat “creamy” recipes.
Click on the links for each recipe to see the nutrition analysis and possible modifications of these 5 “creamy” stroganoff recipes.
Creamy Mushroom Stroganoff by Dean Ornish, MD
Mushroom Stroganoff by NutritionMD – Neal Barnard, MD
Beef Stroganoff by Whole Foods Market
Beef Stroganoff by Rachal Ray - Food Network
Beef Stroganoff by Paula Dean – Food Network
Brief comparisons of the pre and post modification nutrition statistics for these recipes are shown after the jump.
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Creamy Mushroom Stroganoff by Dean Ornish
Original Recipe: Total calories = 654;
Fat = 6% (4 g), Protein = 25% (40 g); Carbohydrates = 70% (113 g)
There is no need to modify this recipe. Its fat content conforms to Dr. Ornish’s Reversal Diet guidelines.
Mushroom Stroganoff by NutritionMD – Neal Barnard, MD
Original Recipe: Total calories = 465;
Fat = 6% (3.5 g), Protein = 17% (21 g); Carbohydrates = 76% (93 g)
This fat content of this original recipe also conforms to the Dr. Ornish’s Reversal Diet guidelines. There is no need to modify it.
Beef Stroganoff by Whole Foods Market
Original recipe: Total calories = 658;
Fat = 36% (26 g), Protein = 31% (50 g); Carbohydrates = 34% (55 g)
This original recipe resembles the typical American diet statistics. Its fat content is too high to be a Prevention Diet. By modifying it, the fat can be greatly reduced bringing it much closer to the healthy end of Dr. Ornish’s nutrition Spectrum.
Modified recipe: Total calories = 417;
Fat = 13% (5.9 g), Protein = 33% (33 g); Carbohydrates = 54% (54 g)
Beef Stroganoff by Rachal Ray - Food Network
Original recipe; Total calories = 467;
Fat = 56% (52 g), Protein = 21% (43 g); Carbohydrates = 23% (49 g)
This original recipe exceeds the typical American diet statistics of 30% - 40% Fat. With Total Fat = 52 grams or 56% of total calories, its fat content is very high. But, it can be modified, reducing Fat content to 6 grams of 11% of Total Calories, bringing it to the healthy end of Ornish’s nutrition Spectrum, in the Reversal Diet range.
Modified recipe: Total calories = 459;
Fat = 11% (6 g), Protein = 37% (41 g); Carbohydrates = 51% (56 g)
Beef Stroganoff by Paula Dean – Food Network
Original recipe: Total calories = 989;
Fat = 55% (61 g), Protein = 24% (61 g); Carbohydrates = 21% (52 g)
This original recipe had the highest calorie content of all 5 recipes. The fat content is very high at 55% of calories. By modifying it, the fat can be greatly reduced into the Prevention Diet range.
Modified recipe: Total calories = 462;
Fat = 16% (8 g), Protein = 38% (42 g); Carbohydrates = 46% (52 g)
For a 2000 calorie diet, the target number of grams for daily fat intake is;
Reversal Diet guidelines; very close to or below 10% at 22 grams.
Prevention Diet Guidelines; below 20% at 44 grams
The average daily fat intake for the Asian diet is about 15%, or about 33 grams.
For a 2500 calorie diet, the target number of grams for daily fat intake is;
Reversal Diet guidelines; very close to or below 10% at 28 grams.
Prevention Diet Guidelines; below 20% at 56 grams
The average daily fat intake for the Asian diet is about 15%, or about 42 grams.
For daily meal planning for a 2000 calorie diet, a target of about 30 – 45 grams of daily fat intake would conform to the Prevention Diet guidelines. Closer to 30 grams of daily fat intake would conform to Asian diet guidelines. See the Nutrition by the Numbers post. These diet nutrition guidelines have been shown by numerous epidemiologic and scientific studies to be very healthy diet guidelines. See the Nutrition and Health section.
Beef Stroganoff by Paula Dean – Food Network
This recipe is published by Paual Dean on the Food Network web site.
This original recipe had the highest calorie content of all 5 recipes, and exceeds the typical American diet statistics of 30% - 40% Fat. With Total Fat = 61 grams or 55% of total calories, its fat content is very high. But, it can be modified, reducing Fat content to 8 grams or 16% of Total Calories, bringing it to the healthy end of Ornish’s nutrition Spectrum, in the Asian diet nutrition range. Modifications are listed after the jump.
A comparison of the fat content in this recipe to 4 other “creamy” stroganoff recipes is here. A more detailed nutrition analysis for this recipe is after the jump.
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Unmodified Recipe Analysis
Modified Recipe Analysis
This recipe was modified by replacing the steak with a soy protein meat substitute – in this case Boca Burger. Flour for dusting the steak was deleted. The olive oil and butter were replaced with vegetable broth. The beef broth was replaced with vegetable broth. The full fat sour cream was replaced with fat free sour cream. Cornstarch and water were added for thickening after replacing the full fat sour cream.
These modifications reduced the fat content from 61 grams to 8 grams, a very substantial reduction, which brings this recipe into the healthy diet nutrition guidelines recommended by our Nutrition and Medical Experts.
You can find suggestions for modifying recipes here: Adapting Recipes - Dean Ornish MD, and Tips, Techniques and Tutorials.
Beef Stroganoff by Rachal Ray – Food Network
This recipe is published by Rachal Ray on the Food Network web site.
This original recipe exceeds the typical American diet statistics of 30% - 40% Fat. With total Fat = 52 grams or 56% of total calories, its fat content is very high. But, it can be modified, reducing Total Fat to 6 grams, or 11% of Total Calories, bringing it to the healthy end of Dr. Ornish’s nutrition Spectrum, in the Reversal Diet range. Modifications are listed after the jump.
A comparison of the fat content in this recipe to 4 other “creamy” stroganoff recipes is here. A more detailed nutrition analysis for this recipe is after the jump.
More...
Unmodified Recipe Analysis
Modified Recipe Analysis
This recipe was modified by replacing the steak with a soy protein meat substitute – in this case Boca Burger. The olive oil and butter were replaced with vegetable broth. The beef broth was replaced with vegetable broth. Full fat sour cream was replaced with fat free sour cream. Cornstarch and water were added for thickening after replacing the full fat sour cream.
These modifications reduced the fat content from 52 grams to 6 grams, a very substantial reduction, which brings this recipe into the healthy diet nutrition guidelines recommended by our Nutrition and Medical Experts.
You can find suggestions for modifying recipes here: Adapting Recipes - Dean Ornish MD, and Tips, Techniques and Tutorials.
Beef Stroganoff by Whole Foods Market
This recipe is published by Whole Foods Market on their web site.
This original recipe resembles the typical American diet statistics. With total Fat = 26 grams or 36% of total calories, its fat content is too high to conform to the nutrition guidelines recommended by our Nutrition and Medical Experts. But, it can be modified, bringing it much closer to the healthy end of Dr. Ornish’s nutrition Spectrum. The modifications tested in our nutrition analysis are listed after the jump.
A comparison of the fat content in this recipe to 4 other “creamy” stroganoff recipes is here. A more detailed nutrition analysis for this recipe is after the jump.
More...
Unmodified Recipe Analysis
Modified Recipe Analysis
This recipe was modified by replacing the steak with a soy protein meat substitute – in this case Boca Burger. The canola oil and butter was replaced with vegetable broth for sauteeing. The flour was eliminated. And the beef broth was replaced with vegetable broth.
These modifications reduced the fat content from 26 grams to 5.9 grams, a very substantial reduction, which brings this recipe into the healthy diet nutrition diet guidelines recommended by our Nutrition and Medical Experts.
You can find suggestions for modifying recipes here: Adapting Recipes - Dean Ornish MD, and Tips, Techniques and Tutorials.
Mushroom Stroganoff by Neal Barnard MD at NutritionMD
This recipe is published by Dr. Neal Barnard on his NutritionMD web site.
This unmodified recipe fits Dr. Ornish’s Reversal Diet guidelines, with a Total Fat content = 3.5 grams or 6% of total calories. It includes soy milk and cornstarch to develop a creamy texture. And, it uses several kinds of mushrooms to develop a “meaty” flavor and texture instead of the typical steak in most stroganoff recipes.
See a comparison of the fat content in this recipe to 4 other “Creamy” stroganoff recipes here. A more detailed nutrition analysis for this recipe is after the jump.
More...
Unmodified Recipe Analysis
Creamy Mushroom Stroganoff by Dean Ornish, MD
This recipe is published by Dr. Ornish in his book, Everyday Cooking with Dr. Dean Ornish. You can buy the book here.
This recipe fits Dr. Ornish’s Reversal Diet guidelines, with a Total Fat content = 4 grams or 5% of total calories. It includes non-fat sour cream and cornstarch, a technique to replace cream in pasta sauces which is also described in his book. And it uses a soy meat alternative, Boca Burgers instead of the typical steak in most stroganoff recipes.
See a comparison of the fat content in this recipe to 4 other “Creamy” Stroganoff recipes here. A more detailed nutrition analysis for this recipe is after the jump.
More...
Unmodified Recipe Analysis
Cook Boca Burger according to package directions. Chop into ¾ inch dice.
In a large nonstick skillet, combine onion, garlic, soy sauce, and ¼ cup water. Bring to a simmer over moderate heat and simmer until liquid evaporates and onions are translucent, 3 to 5 minutes. Add mushrooms, stock, and Boca Burger. Simmer gently until mushrooms are cooked, 15 to 20 minutes. Stir in sour cream and bring mixture to a simmer. In a small bowl, whisk together cornstarch and 2 tablespoons cold water until smooth. Add to sauce, whisking it in well. Simmer and season to taste with salt and pepper. Keep warm.
Bring a large pot of salted water to boil over high heat. Add noodles and cook according to package directions until al dente. Drain. Divide noodles among four warm plates. Ladle mushrooms stroganoff over noodles. Top each serving with some of the remaining minced parsley.
Thursday, September 25, 2008
Physically Additive Foods (chocolate, cheese, meat, and sugar) – by Neal Barnard, MD
This is a video of a lecture by Neal Barnard, MD in which he talks about why foods like chocolate, cheese, meat, and sugar are physically addictive. He also states we can eliminate our craving for these foods by eliminating them from our diet for 3 weeks. This impressed me a lot because I had craved cheese and added it to almost everything I could. After seeing this video, I stopped eating cheese. And after about a month, I no longer crave cheese and have eliminated it from my diet. Try it yourself.
After the jump, I have listed timelines for different topics in Dr. Barnard’s lecture/video.
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Topic timelines -
2:40 – sugar has drug like effect working through the opiate system in the brain.
4:50 – opiate blocking drug removes the appeal for a chocolate addict.
6:19 – why chocolate is addictive.
7:12 – research study showing the effects of diet on weight
8:43 – what did they miss while on this diet?
8:59 – they wanted cheese.
9:46 – substance in dairy products looks like morphine.
10:25 – protein that makes us like dairy products.
13:06 – reasons to stop eating cheese.
13:38 – eliminating cheese improves many diseases like arthritis, migraine headaches, and digestive problems.
15:19 – relationship between milk and prostate cancer.
16:43 – value of breaking meat seduction – reverse heart disease, reduce body weight, reduce cancer risk by 40%, reduce blood pressure, improve or reverse diabetes, reduce the risk of Alzheimer’s disease.
18:03 – fat content in different foods.
18:35 – beef, cholesterol and heart attacks.
20:05 – relationship between eating beef and impotence.
21:12 – impotence is an early warning of heart attacks and strokes.
21:15 – American Cancer Society being sponsored by the meat industry, promoting meat which actually causes cancer.
24:11 – how to break free of addictive foods.
27:08 – breaking food craving cycles.
29:11 – social support.
30:22 – make a 3 week commitment and do it 100%.
31:50 – 3 weeks is all the time you need to adapt and break food cravings.
32:28 – taste buds adapt to what they have been experiencing including fat, sugar, and salt.
33:20 – use food substitutes.
38:14 – influence of industry in setting national dietary guidelines.
39:00 – effects of poor nutrition on children.
Wednesday, September 24, 2008
Dr. Fuhrman Cures Diabetes - But Drug Companies Object
Dr. Joel Fuhrman is one of my Nutrition and Medical Experts whose works I have referenced. His approach to nutrition is very similar to that recommended by the other Nutrition and Medical Experts, and he, like they, have documented positive results. I will be placing additional posts about his work.
Here is a video that is part of a lecture Dr. Fuhrman presented. In it, you should understand that his dietary approach has cured diabetes in his patients. And you should also see the influence that industry has in publishing or not publishing these very good results and dietary approaches. Other nutrition and medical experts have experienced similar industry influences which, unhappily, are negatively affecting the health of ordinary people.
Tuesday, September 23, 2008
Recipe Sources
There are thousands of low fat, whole food, vegan recipes available on line and in published books. Here are just a few links to help you get started.
This Foodie and Friends web site will regularly select from a variety of sources, do a nutritional analysis and actually demonstrate how to cook and perhaps modify recipes to make them healthy as well as delicious.
Representative recipe sources are listed after the jump, with more to be added from time to time.
More...
Dr. Dean Ornish's books at Amazon
Dean Ornish, MD on WebMD
John McDougall, MD Newsletter Recipe Index, and Recipe Archive . Select your recipe; then click on the newsletter and expand the recipe section.
NutritionMD is Dr. Neal Barnard’s site. You need to login – no cost and simple to do. Then follow the links for recipes, etc. Here is the link for casseroles
VegSource Be sure to check out the casserole list.
Martha Stewart Living Cookbook – “fit to eat recipes”
Martha Stewart Living Cookbook – “fit to eat recipes”
We’ve seen overwhelming data that show a low fat, whole food, vegan diet can prevent and even reverse chronic disease. There are thousands of delicious and elegant recipes that fit these healthy Diet Guidelines. Many recipes that fit these criteria are published in Celebrity Chef and other popular cookbooks – but not necessarily listed as healthy recipes. Or many recipes in these popular cookbooks can be easily modified to fit our healthy Diet Guidelines.
People who think that low fat, whole food, vegan recipes are dull and unappetizing are wrong.
As examples, I’m listing recipes from two of Martha Stewart’s Cookbooks listed as “fit to eat recipes”. They have a brief nutrition analysis that shows they are low in fat or contain what some consider to be “healthy fat”; e.g. olive oil. Not all are vegan, but many are. Most have a couple of tablespoons of olive oil or butter which is used for sauteeing and can be eliminated. Many have dairy products that can easily be replaced with non-dairy alternatives. Some have too much fat from what some consider the “healthy fat” in olive oil or avocados, etc. that should be either avoided or used infrequently. The vegan recipes can be used as is, or slightly modified to fit our low fat, whole food, vegan criteria. As a group, these recipes offer another place to select, perhaps modify, and prepare delicious healthy recipes.
Among other places, Martha Stewart’s Cookbooks can be bought at Amazon. Buy these and other cookbooks, and learn how to select, prepare and enjoy healthy low fat, whole food, vegan recipes. We’ll prepare and analyze some of these Martha Stewart recipes in more depth in future posts.
I’m providing a listing of these low fat Martha Stewart “fit to eat recipes” after the jump. Remember – not all of them fit our criteria. But many do, and some can be modified easily to fit our healthy Nutrition Guidelines.
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Starters
gravlax with cucumber slaw on black bread
yogurt cheese with honey, mint, and sun-dried tomatoes
Soups and Stews
roasted apple, onion, and potato soup
butternut squash soup
provencal vegetable soup
kale, white bean, and sweet potato soup
black-bean and tomato chili
lentil soup from granada
shrimp and fennel noodle soup
Salads
beet, endive, and orange salad
tomato and corn salad
fatoush
chicken and spring-vegetable salad
creamy tomato dressing
creamy lemon-herb dressing
Sandwiches and Savory Pies
potato and root vegetable tarts
spinach ricotta tart
ricotta pizza
Pasta, Rice, and Grains
orecchiette with raw tomato sauce
carmelized garlic and shallot pasta
summer penne with lobster
manicotti
lemon mint risotto
tangy tabbouleh salad
Meat
steak with chimichurri sauce
Poultry
chicken cacciatore
poule au pot
chicken with grainy mustard sauce
Fish and Shellfish
roast cod with leeks, plum tomatoes, and wilted spinach
red snapper with roasted red pepper and onion sauce
swordfish kebobs
grilled tuna with balsamic glaze
poached monkfish with red onion, oranges, and kalamata olives
seafood pot au feu
curried shrimp skewers with rice salad
seafood paella
Meatless Main Dishes
scallion ravioli in fresh tomato sauce
stuffed swiss chard rolls
cambodian-style tofu salad
tostada salad
roasted mushrooms with asparagus and parmesan
roasted fall – vegetable salad
spaghetti squash with cherry tomatoes and ricotta
vegetable egg donburi
Side Dishes
sesame asparagus and tofu
sesame green beans
eggplant ragout
roasted eggplant and bell pepper terrine
fennel and celeriac gratin
baked stuffed onions
twice-baked butternut squash
baked stuffed spaghetti squash
braised squash with moroccan spices
baked plum tomatoes with herbed rice stuffing
gratin of yellow tomatoes, potatoes, and caramelized onions
vegetables steamed in parchment
roasted fall vegetables
twice – baked potatoes
provencal potatoes
Fruit Desserts
cider – glazed baked apples
sauteed plums with citrus dumplings
compote of poached fruit and yogurt
individual pear – blueberry brown betties
Frozen Desserts
low – fat ricotta gelato
chocolate sorbet
winter sorbet
lime frozen yogurt
bartlett pear and black pepper frozen yogurt
apricot almond ice milk
poached grapefruit with grapefruit granita
lime cream pops
blackberry frozen yogurt pops
Custards and Puddings
chocolate pots de crème
Cakes
almond torte with peach sauce
Cookies and Candy
low – fat oatmeal cookies
Breads
whole-wheat onion focaccia
fresh – ginger pain d’epice
Breakfast and Brunch
oat and whole–wheat waffles with mango sauce and fresh fruit
bran and currant muffins
crumb cake muffins
Drinks
tofu fruit smoothie
blueberry-strawberry layered smoothie
cinnamon-thyme tea
hibiscus-flower tea
Salsas, Sauces, and Dips
black bean and grilled corn salsa
chunky fruit barbecue marinade and chutney
sweet red pepper sauce
sweet-and-sour onion marinade and relish
baked white bean puree
refreshing yogurt marinade
Starters
spicy seared scallop canapes
warm red lentil dal with pita chips
herbed cheese with pears, pine nuts, and honey
tamari and maple roasted almonds
Soups and Stews
winter vegetable chicken stew
white bean chili with herbed yogurt cheese
cock-a-leekie
poached salmon, leek, and fennel soup
chicken stew with carrots, chickpeas, and raisins
cavolo nero and cannellini bean soup
Salads
arugula and cannellini salad with olive vinaigrette
caesar salad
jicama and orange salad with citrus-cumin vinaigrette
spinach salad with fennel and blood oranges
green salad with toasted walnuts, walnut oil, and green beans
parsley-leaf salad with pine nuts, olives, and orange dressing
red and green salad with cranberry vinaigrette
iceberg lettuce with blue cheese dressing and toasted almonds
warm leeks vinaigrette
watercress, pink grapefruit, and walnut salad
Side Salads
roasted carrot and beet salad
three-bean salad with honey-mustard vinaigrette
quinoa and apple salad with curry dressing
beet, cabbage, and carrot slaw with caraway seeds
warm bean, snap pea, and tomato salad
Main Course Salads
asian steak salad with spicy vinaigrette
spicy vinaigrette
thai beef salad
salmon and golden beet salad with crisp bacon
arugula salad with French lentils, smoked chicken and roasted peppers
white bean salad with spicy roasted tomatoes and broccoli
Sandwiches and Savory Pies
blackened salmon sandwiches
grilled chicken and escarole sandwiches with white-bean spread
roasted eggplant, zucchini, and chickpea wraps
cheddar sandwiches with quick pickles and honey-mustard spread
Pasta, Rice, and Grains
soba noodles with tofu, avocado, and snow peas
spinach linguine with walnut-arugula pesto
spicy whole-wheat linguine with red peppers
whole-wheat pasta with lentils, spinach, and leeks
broccoli with orecchiette
linguine with two-olive tapenade
toasted couscous tabbouleh
wheatberries with vegetables
Meat
spicy-rubbed lamb chops
Poultry
chicken scaloppine with arugula, lemon, and parmesan
baked buttermilk chicken
chicken and dumplings
herb-stuffed chicken breasts
braised chicken with olives, carrots, and chickpeas
turkey meatloaf
cheaters gravy
garlic mashed potatoes
moussaka
Fish and Shellfish
poached cod with parsley sauce
grilled tuna with cherry tomato salad and herbed bulgar
slow-roasted salmon with caper and herb relish
sole rolls with spinach and lemon slices
lighter fish and chips
barbecued salmon fillets
indian-spiced halibut with yogurt
curry powder
thai green shrimp curry
lemongrass paste
Meatless Main Dishes
sesame-marinated tofu with vegetables
ricotta cheese torta
vegetable biryani
layered eggplant and polenta casserole
sauteed tofu with bitter greens
brown rice with tofu, dried mushrooms, and baby spinach
Side Dishes
braised escarole with currants
wilted dandelion greens with sweet onion
potato, zucchini, and tomato gratin
Fruit Desserts
poached pears with ginger
Frozen Desserts
papaya soybet
Pastries
cornmeal crepes with fresh buttermilk cheese and blackberries
Cookies and Candy
coconut-date bars
Breakfast and Brunch
cottage cheese pancakes with lemon
poached eggs with spinach and tomatoes
granola with flaxseed
whole-wheat buttermilk pancakes
broccoli-cheese frittata
zucchini pie
muesli with yogurt
healthy pepper hash
Salsas, Sauces, and Dips
chickpea and spinach spread
cilantro salsa with coconut and lime
fennel, roasted tomato, and basil relish
spicy pineapple and mint salsa
ginger pickled beets
swiss chard tzatziki
zucchini, avocado, and pomegranate salsa
Effectiveness of Vegan vs ADA Diet for Controlling Diabetes – Study by Neal Barnard, MD
Neal Barnard, MD has published two studies comparing the effectiveness of a low fat vegan (10% Fat, 15% Protein and 75% Carbohydrates) to the recommended American Diabetes Association (ADA) Diet. His studies show a low fat vegan diet is more effective than the ADA diet in reducing blood glucose levels even without adding exercise to a lifestyle change.
In this web site, I’ve included a study by Dr. Olefsky who has reported that a lifestyle change including mild exercise and a low fat diet is more effective at preventing diabetes than drug therapy. He also pointed out the most important treatment for people with diabetes is to reduce the blood glucose level to as close to normal as possible to prevent the complications of diabetes.
Dr. Barnard’s studies confirm the works of other Nutrition and Medical Experts who also have reported a low fat vegan diet is very effective at preventing and reversing diabetes, and rapidly reducing blood glucose levels which is the most strongly recommended strategy to prevent complications from diabetes.
Dr. Barnard’s published studies, are here – Preventive Medicine 29, 87 – 91 (1999) and Diabetes Care, volume 29, number 8, August 2006.
Here is Dr. Barnard describing his study and results in lecture recorded in two videos.
- Part 1 – Quicktime or Real Player
- Part 2 – Quicktime or Real Player
I’ve listed the timelines for Dr. Barnard’s comments after the jump.
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Part 1 video timelines --
3:30 – description of different types of diabetes
3:35 – type 2 diabetes mechanism
4:40 – explanation of insulin resistance
5:48 – A1C blood test explained
6:22 – current approach to treating diabetes
7:05 – adding medication
7:30 – diet can do better
7:42 – diabetes is rare in most of the world, eating diets low in fat and animal protein
8:24 – diabetes occurs when populations become westernized
8:42 – carbohydrates are not the enemy
9:10 – vegetarians have a low rate of diabetes
10:20 – Dr. Dean Ornish’s study has positive results
11:50 – artery blockage was opening
12:19 – Dr. Ornish’s program looked like a good weight loss program – so they tried it for diabetes
13:31 – why does this cause people to loose weight
17:00 – focus on a low fat, low glycemic index diet
17:45 – stop counting calories. Eat as much food as you want.
18:30 – most powerful diet known for weight and cholesterol control
19:30 – animal protein affects kidney function
20:30 – 40% of people with diabetes have impaired kidney function
20:46 – summary of recommended diet – vegan, low fat, low glycemic index
21:54 – reduce oils in diet
24:17 – compare the vegan diet to the current American Diabetes Association (ADA) Guideline
24:58 – study findings
25:45 – A1C comparison between vegan diet and ADA diet
27:08 – Cholesterol results
Part 2 video timelines --
1:00 – results found for Dean Ornish, MD study
1:45 – impotence
2:32 – bad cholesterol drops
2:49 – take a multi-vitamin to supplement vitamin B12
3:15 – need a doctors supervision – the diet change is like a new drug
4:20 – review of diet basics
5:10 – sautee without oil
6:40 – aim for maximum of 20 – 30 grams of fat per day
6:59 – high fiber
8:22 – aim for 40 grams of fiber per day
8:38 – do a 3 week test
10:07 – do it 100%
10:41 – tastes will change
11:30 – desire for fat will diminish
12:00 – transition foods
Cause and Treatment of Diabetes Mellitus - lecture by Jerold Olefsky, M.D.
In this lecture, Dr Olefsky reports on a very large study that showed a lifestyle change, which included changes in diet and exercise, is an extremely powerful tool – actually stronger than drug therapy in preventing diabetes. This study was very large, screening more than 120,000 patients in 24 different medical/research centers. The results were so dramatic and significant that the study was stopped before its scheduled completion. Let me repeat -- This very large study, in 24 different medical/research centers, showed diet and exercise was more significant in preventing diabetes than drug therapy!
Also, Dr. Olefsky discusses the major treatment after diabetes occurs to prevent the complications of diabetes, which is to reduce the glucose levels to as close to normal as possible. In this web site, I’ve included references to work by by other Nutrition and Medical experts that show a low fat vegan diet dramatically reduces glucose levels in diabetic patients, which is the desired effect for the major treatment of diabetes.
Neal Barnard, MD has conducted studies that show a low fat vegan diet is more effective than the diet recommended by the American Diabetes Association for reducing glucose levels.
Jerold Olefsky, M.D., is a professor at the University of California at San Diego Department of Medicine. He discusses new strategies for the prevention of diabetes in this lecture from the Meet the Dean from UCSD Health Sciences Series: "Health Sciences Journal" [3/2002].
I’ve listed the timelines for Dr. Olefsky's comments in the video after the jump.
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Video Timelines --
0:31 - Jerold Olefsky, MD - Professor of Medicine; Chief, Division of Endochronology and Metabolism; University of California at San Diego; School of Medicine
0:40 - general overview of the seriousness as well as the causes and treatment for different types of diabetes.
5:48 – impaired glucose tolerance – the condition between normal and actual diabetes. This is a pre-diabetes condition.
7:15 – 40% of people aged 66 - 74 have diabetes or impaired glucose tolerance
8:34 – physiologic science of diabetes and the importance of the three organs involved
10:47 – insulin resistance
11:39 – how you get diabetes over time
12:42 – how to acquire insulin resistance – overweight, sedentary lifestyle, eating a high fat diet, and aging
13:12 – estimate; 110 MILLION people in the US are insulin resistant
13:40 – estimate; every year about 6% of the US population will develop diabetes
14:00 – research into genetic cause and treatment of diabetes
17:08 – it is MOST important to prevent diabetes from occurring
17:31 – 7 year study to prevent diabetes; risk factors include obesity, distribution of obesity, physical inactivity, age, Ethnicity. Diabetes presents an increased risk of coronary heart disease, among other health problems.
21:45 – study know as – Diabetes Prevention Program, involved lifestyle change vs pharmacologic therapy. It involved 24 medical/research centers, and screened 120,000 people to find those with impaired glucose tolerance which is a high risk for developing diabetes. During screening, they actually found people who did not know they had diabetes.
Treatment groups –
26:11 – study was discontinued because results were so dramatic and effective.
Exercise was average of 25 minutes walking or other mild exercise. The study participants lost an average of 10 pounds. These are moderate lifestyle changes that had a dramatic effect in the reduction of actually developing diabetes.
29:20 – Treatment Programs after diabetes occurs. Definition and importance of A1C protein.
30:40 – controlling glucose levels is most important to prevent the complications of diabetes. The closer the glucose levels come to normal, the greater the prevention of complications of diabetes.
33:00 – glycemic control can be done with poly-pharmacy; drugs to treat three organs, liver, pancreas, and muscles.
35:38 – Summary –
36:35 - Questions and Answers – including symptoms, screening and treatment discussions
Friday, September 19, 2008
Talking Points
The Experts Speak -- A Lecture Series
Obesity, Diabetes and Nutrition
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... for future posts.
Obesity, Diabetes and Nutrition – Diet Guidelines
This Diet Strategy has been shown to cure obesity, and prevent diabetes by internationally recognized Nutrition and Medical Experts. I have provided data supporting their conclusion and this Diet Strategy in the Talking Points - Obesity, Diabetes and Nutrition, and Nutrition and Health sections in this Foodie and Friends web site.
eat this …
- Eat mostly plant based foods (vegetables, fruits, grains, legumes)
- Eat nutritionally high density foods
- Eat whole (unprocessed) foods.
- Eat marine protein (fish and shellfish)
- Consume alcohol moderately (prefer red wine).
- Avoid processed foods and sugars.
- Minimize dietary fats
- Minimize dairy products
- Minimize (and preferably avoid) red and white meat animal protein
- 15% Fat
- 15% Protein
- 70% Carbohydrates
Similar whole food, almost vegan diets with about 10% Fat have been shown to actually reverse diabetes.
We can use these guidelines to select and/or modify healthy recipes.
Prevention Diet Recipes – a look at the numbers …
Dr Ornish’s Reversal Diet has been proven to reverse chronic diseases like obesity and diabetes, heart disease and some cancers. The recipes made with his Group 1 food ingredients comply with Dr. Ornish’s Reversal Diet guidelines.
These recipes start out as Reversal Diet recipes, with all Group 1 food ingredients. Notice how the addition of ingredients from Dr Ornish's Groups 2 through 5 food ingredients modifies a Reversal Diet recipe, typically with the addition of too much fat. However, the recipes are still appropriate for Dr. Ornish’s Prevention Diets.
In future posts, we’ll actually cook these and similar healthy recipes, showing pictures of them and include preparation tips and techniques.
These Sample Recipes are recommended by Dean Ornish MD –
Source: Recipes by Art Smith - all are published in The Spectrum by Dean Ornish, MD. Dr Ornish’s books include hundreds of healthy recipes. Buy them here.
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Asian Noodle Salad
Group 1 - Calories = 160
Total Fat = 1.8 g; Saturated Fat = 0.24 g
Fat 10% - Carbs 81% - Protein 5%
Add 1 tablespoon of sesame oil to entire recipe
Group 2 – Calories = 190
Total Fat = 5.2 g; Saturated Fat = 0.73 g
Fat 25% - Carbs 68% - Protein 4%
Add 1 tablespoon of sesame oil to entire recipe and 3 oz shrimp per person
Group 2 + 3 – Calories = 258
Total Fat = 6.5 g; Saturated Fat = 0.73 g
Fat 23% - Carbs 51% - Protein 23%
Add 1 tablespoon of sesame oil to entire recipe and 1 chicken breast per person
Group 2 + 3 – Calories = 224
Total Fat = 5.4 g; Saturated Fat = 0.78 g
Fat 22% - Carbs 60% - Protein 16%
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Roasted Tomato Soup
Group 1 - Calories = 59
Total Fat = 0.8 g; Saturated Fat = 0.0026 g
Fat 12% - Carbs 90% - Protein 14%
Drizzle 2 tablespoons of Extra Virgin Olive Oil on the soup
Group 2 – Calories = 99
Total Fat = 5.3 g; Saturated Fat = 0.59 g
Fat 48% - Carbs 54% - Protein 8%
Drizzle 2 tablespoons of Extra Virgin Olive Oil on the soup, plus add 3 grilled shrimp per person
Group 2 + 3 – Calories = 113
Total Fat = 5.6 g; Saturated Fat = 0.59 g
Fat 44% - Carbs 48% - Protein 17%
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Sweet Corn, Black Beans, and Tomato Salad
Group 1 - Calories = 178
Total Fat = 1.5 g; Saturated Fat = 0.17 g
Fat 7% - Carbs 83% - Protein 16%
Add 2 tablespoons of Extra Virgin Olive Oil to the beans
Group 2 – Calories = 237
Total Fat = 8.2 g; Saturated Fat = 1.1 g
Fat 31% - Carbs 62% - Protein 12%
Add 2 tablespoons of Extra Virgin Olive Oil to the beans, plus 3 oz grilled chicken breast per person
Group 2 + 4 – Calories = 305
Total Fat = 8.6 g; Saturated Fat = 1.2 g
Fat 25% - Carbs 51% - Protein 28%
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Fennel and Arugula Salad with Fig Vinaigrette
Group 1 - Calories = 124
Total Fat = 0.58 g; Saturated Fat = 0.054 g
Fat 4% - Carbs 99% - Protein 6%
Add 3 oz grilled salmon per person
Group 3 – Calories = 215
Total Fat = 4.4 g; Saturated Fat = 0.7 g
Fat 19% - Carbs 57% - Protein 27%
Add 3 oz grilled chicken breast per person
Group 4 – Calories = 189
Total Fat = 1.2 g; Saturated Fat = 0.054 g
Fat 6% - Carbs 64% - Protein 36%
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Pear, Butter Lettuce, and Fresh Herbs with Honey-Infused Vinaigrette
Group 1 - Calories = 115
Total Fat = 7 g; Saturated Fat = 0.9 g
Fat 55% - Carbs 49% - Protein 5%
Add 3 oz grilled salmon per person
Group 2 – Calories = 207
Total Fat = 11 g; Saturated Fat = 1.5 g
Fat 47% - Carbs 27% - Protein 27%
Add 3 oz grilled chicken breast per person
Group 4 – Calories = 181
Total Fat = 7.7 g; Saturated Fat = 0.9 g
Fat 38% - Carbs 31% - Protein 36%
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Curried Vegetable Hot Pot
Group 1 - Calories = 281
Total Fat = 2.2 g; Saturated Fat = 0.027 g
Fat 7% - Carbs 81% - Protein 13%
Add shrimp to the entire recipe
Group 3 – Calories = 311
Total Fat = 2.7 g; Saturated Fat = 0.027 g
Fat 8% - Carbs 74% - Protein 19%
Add shrimp plus coconut milk to the entire recipe
Group 3 + 4 – Calories = 440
Total Fat = 17 g; Saturated Fat = 13 g
Fat 35% - Carbs 53% - Protein 15%
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