Want to avoid dementia?

Eat Less Meat, Dairy To Protect Brain

Eat Less Meat, Dairy to Protect Brain

 

We’ve said it all along, and the research supports it. Want to avoid dementia? Then avoid meat and dairy. It’s so mainstream, it’s on the front of CNN.com.

Here’s an excerpt:

Eating a diet rich in healthy fats and
limiting dairy and meat could do more than keep
your heart healthier. It could also help keep you
thinking clearly.

New research shows that sticking to the
Mediterranean diet, previously shown to reduce
heart and other health issues, also may help
lower the risk of having small areas of dead
tissue linked to thinking problems. Known as
brain infarcts, they’re involved in vascular
dementia, the second most common form of
dementia, after Alzheimer’s disease.

“We’ve got these diseases of aging that cause
disability, cost a ton of money to treat and
manage, and wreck people’s lives,” said Dr.
Gregory Cole, a professor of medicine and
neurology at the University of California, Los
Angeles, who was not involved in this new study.
“You’ve got to get in there and figure out what
actually works for prevention, and not have
people guessing.”

A Mediterranean diet includes a lot of fruit,
vegetables and fish, olive oil, legumes and
cereals, and fewer dishes containing dairy, meat,
poultry, and saturated fatty acids than other
diets. It also involves small to moderate amounts
of alcohol.

A Mediterranean Diet has less of what’s bad for you in it. It’s definitely better than the Standard American Diet, but not nearly as good as a healthy plant-based diet.

The closer you eat to a 100% plant-based diet, the healthier you can be.

High-risk medication-chemotherapy

‘It’s such a high-risk medication’: Researchers uncover potential errors in chemotherapy use at Canadian hospitals

The study just published in the Journal of Oncology Pharmacy Practice stemmed from unique research that involved HumanEra scientists actually “embedding” themselves in the pharmacies at six hospitals across Canada and observing how work was done.

Getty Images The study just published in the Journal of Oncology Pharmacy Practice stemmed from unique research that involved Human Era scientists actually “embedding” themselves in the pharmacies at six hospitals across Canada and observing how work was done.

Canadian researchers say they have uncovered several potential errors that could dangerously undermine the production of chemotherapy solutions — and threaten “catastrophic” consequences for some of the thousands of cancer patients treated with the drugs daily.

The just-published findings by scientists who “embedded” themselves in hospital pharmacies are already triggering changes in the facilities, and are part of a broader investigation into chemo safety prompted by the overdose death of an Edmonton cancer patient.

The wider probe uncovered mistakes such as hooking up patients to the wrong infusion pump, delivering the drugs perilously quickly and failing to infuse the crucial chemical cocktail at all.

A report on those findings was produced two years ago, but has never been reported on publicly before.

The toxic nature of chemotherapy makes it particularly critical to avoid errors in its use, said Rachel White, the latest study’s lead author and a “human-factors” expert at Toronto’s University Health Network (UHN).

Dosing of chemotherapy and the timing is a really complicated balance

“It’s such a high-risk medication,” said Ms. White, a researcher with HumanEra, a UHN project that aims to find systemic problems behind medical blunders, estimated to cause thousands of deaths a year in Canada.

“You bombard the system with these drugs, trying to get as many bad cells as you can, but accepting that you’re also going to take out some of the good cells as well. So dosing of chemotherapy and the timing is a really complicated balance.”

Given how dangerous chemotherapy can be, the work of preparing treatments is often stressful, especially when numerous patients are awaiting their infusions, said Kathy Gesy, Saskatchewan’s provincial leader of oncology pharmacy services. The system has taken to heart, however, the findings and advice highlighted in the new study and other research, she said.

“In the last four or five years, there have been major changes in how we work, all focused on safety,” said Ms. Gesy.

The overhaul quietly taking place in Canadian oncology wards stems largely from that Edmonton death in 2006 and the “courageous” decision by Dr. Tony Fields, head of the city’s Cross Cancer Institute, to make the tragic mishap public, said Ms. White. Dr. Fields was one of the authors on the latest study, along with the UHN’s Dr. Anthony Easty.

The Cross centre’s 43-year-old patient died when her infusion pump was wrongly programmed and a potent dose of the drug fluorouracil surged into her body over four hours, instead of the intended four days. A subsequent report by the Institute for Safe Medication Practices uncovered evidence of at least seven other accidental, fluorouracil-related deaths in recent years, though it was unclear if any occurred in Canada.

Ms. White and other members of HumanEra were asked to review the whole process of administering chemotherapy.

Their report in 2011 included results of a survey of 331 doctors, nurses and pharmacists involved in cancer care, who reported over 230 adverse events involving chemotherapy, though it is possible different people cited some of the same incidents.

The problems included attaching the wrong infusion pump to a patient, incorrectly calculating the volume of drugs, and “numerous cases” of the pump being clamped shut so the patient absorbed none of the medication. There were also 67 reports of events reminiscent of the Edmonton accident, the pump malfunctioning so it delivered too much or too little medicine. One professional reported “at least two incidents where … infusers emptied much faster/sooner than they were supposed to and patients were very ill as a result.”

That report and others have already brought about significant change, said Ms. White, like extensive new training on operating the pumps, and use of pre-printed forms that make ordering the drugs clearer.

The study just published in the Journal of Oncology Pharmacy Practice stemmed from unique research that involved HumanEra scientists actually “embedding” themselves in the pharmacies at six hospitals across Canada and observing how work was done.

The team highlighted three serious flaws: The lack of a second worker in some pharmacies to check whether a chemotherapy solution had been properly combined; work surfaces where several bags of chemicals were being prepared at one time, raising the risk of mix-ups; and failing to keep a label bearing the patient’s name attached to the infusion bag at all times, increasing the chances of giving patients the wrong drugs. The study includes a photograph of a pharmacy technician with a jumble of prescriptions pinned to a board above his bench, with the corresponding bags below, not unlike a busy restaurant cook surveying dinner orders.

Once the bag leaves the pharmacy, though, no one would know a mistake had been made, the researchers note. They are launching a new study to analyze the contents of completed chemotherapy bags to determine how often they contain the wrong ingredients.

National Post

Vitamin D And Prostate Cancer

From the Vitamin D Council Newsletter by Dr John Cannell

Prostate cancer tends to develop in men over the age of fifty and, although it is one of the most prevalent types of cancer in men, many men never have symptoms and die of other causes. On the other hand, more aggressive prostate cancers account for more cancer-related deaths than any cancer except lung cancer. About two-thirds of cases are slow growing, the other third are more aggressive and fast growing.

The decision to treat a tumor contained within the prostate is a trade-off between the risk and expected benefits, especially quality of life. More and more often physicians and patients are electing to do nothing but wait (and hopefully enjoy life) for slow growing tumors.

The decision to wait is a calculated risk. Urologists look at a number of factors in prostate cancer to decide how to treat (if at all) prostate cancer. These factors include:

  • Gleason Score: score given to prostate cancer based upon its microscopic appearance. Cancers with a higher Gleason score are more aggressive and have a worse prognosis. The Gleason scores range from 2 to 10, with 10 having the worst prognosis.
  • Core biopsies positive:  usually urologists take 6-12 total biopsies at a time, called cores. The percentage of positive cores varies and often changes over time.
  • PSA: a tumor marker that, taken with the other two factors above, may indicate prostate cancer. The higher the score, and the more rapidly it climbs, the worse the prognosis. It usually slowly increases over time in men with low-grade prostate cancer.

All of these factors, along with the presence or absence of cancer spread, change over time and influence whether or not an urologist and patient decide to treat the prostate cancer.

To give you an idea about how this works, if you took 20 men with low risk prostate cancer and do nothing but biopsy them again in a year, about 10% of the men will no longer have any cores positive. That’s right, about 10% of men will no longer have demonstrable cancer. However, most men will have either more cores positive or a higher Gleason score or higher PSA or all three.

This week, Drs. David Marshall, Sebastiano Gattoni-Celli and their colleagues from the Medical University at South Carolina published a study that reported administering vitamin D for a year, measuring cancer markers before and after. The results were astounding.

Marshall DT, et al. Vitamin D3 supplementation at 4,000 IU/day for one year results in a decrease of positive cores at repeat biopsy in subjects with low-risk prostate cancer under active surveillance. Journal of Clinical Endocrinology and Metabolism. 2012.

This study administered 4,000 IU/day of vitamin D for one year to 44 men. The scientists chose 44 men with low risk prostate cancer, so they chose 44 men with  identical Gleason scores of 6, anywhere from 1-6 cores positive (out of 12 possible), and a PSA < 10.

Of the 44 men they followed, 60% showed a decrease in the number of positive cores or a decrease in their Gleason scores, or both. Only 34% showed an increase in the number of positive cores or an increase in their Gleason scores. 6% were unchanged over the year. PSA levels did not go up over the year. The authors classified 60% of the men as “responders” to vitamin D and 40% as “non-responders.”

Fifteen of the 44 men (34%) no longer had any cores positive. However, PSA did not go down so they may or may not still have prostate cancer. It also appeared that baseline vitamin D levels were important because men with higher baseline vitamin D levels had fewer cores positive for cancer and lower Gleason scores.

The authors report that the main problem with the study was the lack of a control group, other than historical groups of men treated conservatively. However, with 60% of the men responding to vitamin D, I wonder if an ethics committee would allow a randomized controlled trial, knowing some men in the control group would be vitamin D deficient.

Doctors Say Dairy Industry Should Warn Consumers That Milk Can Make Them Sick

 

Ten D.C.-area residents seeking lactose intolerance warnings on milk cartons will ask the U.S. Court of Appeals for the District of Columbia Circuit to overturn an unfavorable ruling by the U.S. District Court. The lawsuit was filed October 6, 2005, by the Physicians Committee for Responsible Medicine (PCRM) because many people are unaware that milk may cause severe gastrointestinal symptoms. The defendants, including Giant Food and Safeway, do not deny that lactose intolerance is a painful consequence of drinking milk, but have argued that warning consumers would cause a decline in sales.

“The dairy industry has an obligation to warn consumers that milk can make them painfully sick,” says Dan Kinburn, Esq., associate general counsel for PCRM. “We believe the appeals court will overturn this anti-consumer ruling to protect the health of thousands of District residents who are lactose intolerant or allergic to milk.”

The plaintiffs argue that many people are not aware they are lactose intolerant and unwittingly buy milk, only to suffer side effects after drinking it. Lactose intolerance is the biological norm and mainly affects people of color. But because the condition comes on gradually and can start at any age, many individuals have no idea that milk is the culprit in their painful symptoms.

Lactose intolerance is caused by the loss of the enzymes that digest the milk sugar lactose, a normal process that occurs after the age of weaning. For those who are lactose intolerant, drinking milk can result in abdominal pain, diarrhea, and other painful gastrointestinal symptoms. Approximately 75 percent of the world’s population “including 60 to 80 percent of African-Americans, 50 to 80 percent of Latinos, and at least 90 percent of Asian-Americans and Native Americans” is lactose intolerant.

The lawsuit was filed by Milton Mills, M.D., an African-American physician, and nine others who are suing on behalf of all D.C. residents who are lactose intolerant and not aware of it.

Founded in 1985, the Physicians Committee for Responsible Medicine is a nonprofit health organization that promotes preventive medicine, especially good nutrition. PCRM also conducts clinical research studies, opposes unethical human experimentation, and promotes alternatives to animal research.

Alkaline Foods

Discover How The Alkaline Diet Works & Why Alkaline Foods Are Highly Recommended

Too Much Acid in Your Body Can Cause a Host of Health Problems…

Most people don’t feel any where near as good as they could.

In fact, the vast majority of people feel that their lack of energy and health is just part of the aging process.

The funny thing is, so many people I know have nagging health problems. They’re baffled why they no longer feel as good as they did when they were a child.

In fact, they haven’t got a clue. And that really makes sense when you consider the types of foods they’re eating day-to-day, and the dangerous, often toxic, medications they’ve used throughout life.

But let me ask you something: Do you think medication is the answer to health problems?

Of course not. If medication or a magic pill was the real answer, then you’d already feel as good as you want to be.

For many years mainstream medicine ignored the role that diet can play in both health and disease. More recently it began emphasizing the need to eat healthier foods to keep illness at bay.

One of the most exciting discoveries has been the effect some foods have on the body’s acid-alkaline pH levels when digested.

A Slightly Alkaline Body Is Crucial For Good Health

Regardless of how much you work out and try to eat right, if you can’t balance the acids in your body, you’ll never feel as good as you’d like to be.

The problem is, on a whole, the average western diet is acid-producing. And when acidic wastes accumulate, they can cause organs to malfunction and break down.

We are forcing our bodies to work with less than optimal inner terrain.

This creates a fertile breeding ground for various forms of chronic illness that are now experienced by more than half the population.

If you often feel tired, it’s a safe bet that you are overly acidic. The simple fact is, most people are. You need to counter acidity with alkaline foods as soon as possible.

Eating the proper foods and getting the best nutrients in balance will help you avoid all that – along with the misery and poor quality of life that so often precede death, sometimes by decades.

Inside you’ll learn the rules of alkaline dieting:

  • Say good-bye to low energy, poor digestion, extra pounds, aches and pains, and disease.
  • Say hello to renewed vigor, mental clarity, better over-all health, and a lean trim body. The key? Your health depends on the pH balance of the blood.
  • Which foods explode your energy levels and make you feel incredible as soon as you wake up.
  • Muscle up your energy levels – 12 perfect foods.
  • Restore your health by creating a balance in your diet that will give you the energy of a child again.
  • More Energy! Where to find it for energy all afternoon.
  • Boost your alkalinity and lose weight fast – 10 easy tricks.
  • Use no diet until you have tried alkaline foods. I guarantee you results in just 1 week. Get healthy, not old.

Enter your name and email in the form provided to discover how a high alkaline diet works and why alkaline foods are highly recommended.

Mad Cowboy

 

“Howard Lyman-As a fourth-generation family farmer in Montana for almost 40 years, I speak from a background of personal experience when I say that chemically based agricultural production methods today are unsustainable, and therefore ecologically disastrous. My experiences range from working in a large organic dairy to raising registered beef cattle to owning a large factory feedlot. I have farmed thousands of acres of grain and reproduced a herd of over one thousand commercial beef cows. In addition to raising cows, I have raised chickens, pigs, and turkeys. I have also grown crops such as wheat, barley, oats, corn, alfalfa, and grass.

I was involved in agriculture at a time when the call dictated getting bigger and better or getting out. I was educated in modern agriculture, and I can tell you from firsthand experience — it is not sustainable. I followed all the modern advice and turned a small organic family farm into a large corporate chemical farm with a thousand range cows, five thousand head of cattle in a factory feedlot, thousands of acres of crops, and as many as thirty employees. I saw the organic soil go from a living, productive base to a sterile, chemical-saturated, mono-cultural ground produced by my so-called modern methods.

In 1979, a tumor on my spinal cord caused me to be paralyzed from the waist down. That changed my life forever. I promised myself that, whatever the outcome of the surgery, I would dedicate the rest of my life to doing what I believed to be right — no matter what changes that necessitated.

The period before and after the surgery gave me much time to think about the changes resulting form my methods of farming. Convinced that we were going the wrong way, I decided to become a voice for the family farmer and the land. In 1983, I sold most of my farm and started working for farmers in financial trouble. This led to my working for the Montana Farmers Union and from there to Washington, D.C. as a lobbyist for the National Farmers Union.

For five years I worked on Capitol Hill for America’s family farmers. In that time we had some small successes, such as passing the National Organic Standards Act. But even after the act became a law, it took the administration several years to allow funds for its implementation. I became convinced that the changes needed had to come from the producer and the consumers at the grassroots level. Until that alliance is put into play, the big money interest will continue to control public policy in the Congress of the United States.”

“The question we must ask ourselves as a culture is whether we want to embrace the change that must come, or resist it. Are we so attached to the dietary fallacies with which we were raised, so afraid to counter the arbitrary laws of eating taught to us in childhood by our misinformed parents, that we cannot alter the course they set us on, even if it leads to our own ruin? Does the prospect of standing apart or encounttering ridicule scare us even from saving ourselves?

That prospect intimidated me once, and I can only wonder now what I was frightened of. It’s hard to imagine, now that I’m a hundred thirty pounds lighter, infinitely healthier, more full of life and energy, much happier. Now that I have vegetarian friends wherever I go, and feel part of a movement that is not so much political as it is a march of the human heart. Now that I understand how much is at stake. Now that I’ve come to relish shaking people up.

I would love to see the meat industry and the pesticide industry shaken up, too. I would love to see feedlots close and factory farming end. I would love to see more families return to the land, grow crops for our own species, and raise them organically. I would love to see farm communities revive. I would love to know that I’ve wandered into my nation’s heartland by the sweet smell of grain and not the forbidding smell of excrement.

When you can’t take it with you, all that really matters is what you leave behind.”*

Reasons To Eat Chia

13 Awesome Reasons To Eat Chia Seeds Every Day

Posted by  on Monday, August 13, 2012 · 215 Comments



Here are a heap of reasons to eat chia:

1. Chia is gluten free

2. It is super high in dietary fibre, making it great for digestion and healing digestion issues.

3. It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!

4. It boasts 20% protein

5. The protein is a complete protein with all 8 essential amino acids

6. It is high in antioxidants (It has a four times higher ORAC value than blueberries)

7. Chia contains five times more calcium than milk

8. Chia contains seven times more vitamin C than oranges

9. It contains three times more iron than spinach

10. It contains twice the potassium content of banana

11. It is food for healthy skin, hair and nails

12. It has a positive impact balancing blood glucose levels (making it awesome for diabetics)

13. Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.


HOW MUCH CHIA SHOULD WE EAT?

Nutritionists recommend that 15g/0.53oz (one tablespoon) of chia is consumed each day. Be sure to drink plenty of water as chia is very high in fiber.


HOW CAN WE EAT IT?

I eat chia seeds sprinkled on my rolled oats for breakfast with blueberries and bananas.

You can also:

+ Sprinkle it raw onto almost any food
+ Add it to breakfast cereals, salads and soups
+ Add it to bread and muffin recipes

Omega 3

I heard that Omega 3 is hard for vegans to get yet is essential for general health, even more so for athletes because it helps increase endurance and lean body mass by improving fat metabolism. How do you deal with this?

It’s true that Omega 3 is essential for good health. In fact, along with omega 6, omega 3 is categorized as an essential fatty acid (EFA). Being labelled essential simply means that the body cannot manufacture it from other nutrients; it must be present in the diet for good health to be achieved.

Omega 6, on one hand, is very easy to obtain. You would have to eat a poor diet consistently to fall short of the body’s requirement for omega 6. It is found in most nuts, seeds, legumes, tofu and also, to a lesser degree, in many fruits, vegetables and grains. The only caution here is to be sure to consume the nuts and seeds in raw form; otherwise the fat will be altered by roasting, and, therefore, less usable by the body.

On the other hand, omega 3 is less plentiful, but equally important. The most common source of omega 3 is salmon. Obviously, this is of little help to vegans like you and me. Interesting to note is that salmon is not as good a source as it used to be. Farmed salmon have considerably less omega 3 than their wild counterparts. Omega 3 levels in wild salmon are also declining. The algae they eat, giving their meat a high omega 3 content, is declining in both quantity and quality due to less-than-ideal environmental conditions.

Brendan BrazierThe greatest plant source of omega 3 fatty acids is flaxseeds. In order for the body to digest and utilize the nutrients, the seeds must be ground into coarse flour. I personally use a coffee grinder. Once every two weeks I’ll grind about a pound, put it into a glass container, and store it in the fridge to protect the EFA’s from becoming rancid. If I don’t plan on using all the ground flax within two weeks, I’ll store it in the freezer to insure freshness.

Flaxseeds are also available pre-ground. If you buy them in this form, make sure they are in an airtight container or have been kept in the fridge or freezer. Also, be sure not to buy flax meal. Flax meal is little more than fiber, with all the EFA’s removed by pressing.

FOODS TO AVOID

FOODS TO AVOID:Meats, poultry, fish, eggs (both whites and yolks), and all dairy products (regular and non-fat), including milk, yogurt, cheese, ice cream, cream, sour cream, and butter.
Added oils, such as margarine, salad dressings, mayonnaise, and cooking oils.

Fried foods, such as potato chips, french fries, onion rings, tempura, and donuts.

Avoid orange juice and all concentrated juices, they are little better than sugar water.
Avoid all foods that are GM, (genetically modified) as the health effects could be very detrimental to your health. GM corn has been shown to produce huge tumors in laboratory rats. This warning includes all GM foods including tofu.
Avoid trans fat products such as margarine. Trans fats are fats that are normally liquid at room temperature but become solid by combining them with hydrogen.(hydrogenated)
Avoid energy bars which contain excessive amounts of sugar and chemicals.
Avoid soft drinks and sodas which again have excessive amounts of sugar and artificial sweeteners (aspertain etc).
One can of soda can have 220 calories alone.
Avoid canned soup as it is usually loaded with MSG and sodium, which is very unhealthy.

MEAL SUGGESTIONS

BREAKFAST—Often breakfast can be similar to the one you are accustomed to with a few simple modifications.

Hot cereals: oatmeal, cream of wheat, creamy rice cereal, grits, or Irish oatmeal with cinnamon, raisins and/or applesauce (no milk)
High-fiber cold cereals: wheat or oat bran cereals with non-fat soy or rice milk and berries, peaches, or bananas
Melons, such as cantaloupe and honeydew, or any other fruit
Whole grain toast topped with cinnamon or jam (no butter or margarine)
Bagels (no cream cheese) topped with apple butter or hummus
Oven-roasted “home fries” plain or smothered with roasted mushrooms, peppers, and onions

LUNCH—Whether you dine in or out at lunchtime, there are lots of healthy and delicious options to choose from. Here are some ideas to get you started.

Salads

Garden salad with lemon juice, fat-free dressing, or soy or teriyaki sauce
Legume-based salads: three-bean, chickpea, lentil, or black bean and corn salads
Grain-based salads: noodle, couscous, bulgur, or rice salads
Soups

Vegetable-based soups: potato-leek, carrot-ginger, mixed vegetable, or mushroom-barley.
Legume-based soups: black bean, vegetarian chili, spinach lentil, minestrone, or split pea.
Instant or prepared soups (as long as they are low-fat and free of animal products).
Sandwiches/Wraps

CLT: cucumber, lettuce, and tomato sandwich with Dijon mustard
Hummus sandwich tucked into whole wheat pita with grated carrots, sprouts, and cucumbers
Sandwich made with fat-free meat alternatives such as barbeque seitan or veggie pepperoni slices with your favorite sandwich veggies
Black bean dip, peppers, tomatoes, and lettuce wrapped in a whole-wheat tortilla
Italian eggplant sub: baked eggplant slices, pizza sauce, and mushrooms on a multi-grain sub roll
Black bean and sweet potato burrito with corn and tomatoes

DINNER—Emphasize vegetables and grains in all your meals. The evening meal is a good place to try new items. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables.

Starches:

Grains: Use generous amounts of grains.
pasta
brown rice
boxed rice dishes (e.g., pilaf, curried rice, etc.)
couscous
Potatoes: Enjoy them baked or mashed and topped with steamed vegetables, salsa, ketchup, Dijon mustard, black pepper, or black beans.
Breads: Whole-grain is preferred. Avoid sweet breads that contain oil, eggs, or milk.
Vegetables:
Try any vegetables you like.

Greens (broccoli, spinach, kale, Swiss chard) topped with lemon
Carrots
Corn (note: corn is technically a grain, but works as a vegetable)
Legumes:

Pinto beans, vegetarian refried beans, baked beans, black beans, garbanzos, kidney beans
Main Dishes:

Pasta marinara: Choose commercial brands that are free of cheese and are low in fat.
Beans and rice: Try black beans with salsa, vegetarian baked beans, or fat-free refried beans.
Soft tacos: Prepare this dish with whole-wheat flour tortilla, beans, lettuce, tomato, and salsa.
Chili: Vegetarian boxed versions are fine.
Veggie lasagna: Made with low-fat tofu to replace the ricotta, layered with grilled veggies.
Rice pilaf, Spanish rice, or packaged rice dinners: Try packaged rice dishes and omit butter.
Steamed rice and stir-fried vegetables: This meal can be seasoned with soy sauce. Be sure to use a non-stick pan.
Fat-free vegetarian burgers: Make your own lentil burgers or try soy-based commercial brands.
Fajitas: Lightly sauté sliced bell peppers, onions, and eggplant in a non-stick pan, with fajita seasonings.

Desserts:

Fresh fruit
Fat-free chocolate or fruit sorbet
Popsicles
Baked apples
SNACKS

Bagels (plain or flavored; no cheese, butter, or margarine)
Fruit, carrots, or celery sticks
Vegetarian soup cups (split pea, lentil, etc.)
Toast with jam (no butter or margarine)
Baked tortilla chips with salsa or bean dip

GENERAL TIPS

TRYING NEW FOODS AND NEW TASTES:

Explore new recipes, new books, new products.
Fat-free meat substitutes can ease the transition.
Be strict with yourself. This is easier than teasing yourself with small amounts of the foods you are trying to leave behind.
Focus on the short term. Three weeks is a short time.
Frozen vegetables are fine.
Canned beans and vegetables are okay for convenience.
If you have trouble finding recipes you like, explore our recipe database or try a healthy, vegan cookbook.
CUTTING THE FAT:

Use a non-stick pan.
“Sauté” vegetables in water or vegetable broth.
Steam vegetables.
When you can’t avoid oil, use a cooking spray instead of poured oils.
Use non-fat, non-dairy coffee creamers.
Read package labels to check grams of fat per serving. It is best to choose products that have less than 2 grams of fat per serving.

Dining Out: Look for ethnic restaurants, especially Japanese, Chinese, Indian, Mexican, and Italian, as they normally have many vegetarian dishes.
Japanese: vegetable sushi
Chinese: lots of rice with smaller amounts of vegetable dish; request oil-free and sauce on the side
Mexican: bean burrito, hold the cheese, sour cream, and guacamole; Spanish rice. Ask the waiter to bring out warm corn tortillas to dip in the salsa and to take away the fried chips.
Italian: pasta e fagioli (soup); pasta marinara. Ask that oil be kept at an absolute minimum.
Thai: vegetarian selections with lots of rice; avoid coconut milk
Indian: rice dishes or breads (beware of curries—very fatty)
Middle Eastern: couscous; baba ganouj and hummus with lots of pita bread
American: vegetable plate; salad bar; baked potato; baked beans; spaghetti; fruit plate. For salads, ask for no dressing, or try lemon or lime juice or soy or teriyaki sauce. Ask that fatty toppings, such as cheese, bacon, eggs, olives, and avocados, be left off.

Random Food Notes:

Random Notes:

A low fat, no cholesterol diet is a healthy alternative to high fat and high cholesterol foods.

Concentrate on broccoli, cauliflower, brussels sprouts, turnips, and leafy greens, potatoes, sweet potatoes, barley and lentils.

Remember all meats are high  in cholesterol and fat which are non essential and should be avoided. All animal foods are rich sources of fat. Beef derives between 60 and 80 percent of its calories from fat; pork, between 80 and 95 percent; chicken, between 30 and 50 percent; and fish, between five and 60 percent. Avoid eating processed meats, such as ham and bacon, altogether.

The problem with fat and cholesterol is that we need so little of both. The body produces all the cholesterol it needs. As for fat, all plant foods contain adequate amounts of fats and only plants make the essential fatty acids that promote good health.Plants do not contain cholesterol.

To understand why this diet is the most powerful form of medicine, you must start with the recognition that plant foods are the most abundant sources of nutrition on earth.

Nutrients are, essentially, the raw materials your body needs to function properly and to grow. In general, there are two types of nutrients – the ones your body can make, and the ones it can derive only from your food. The latter are called “essential” nutrients, for the simple fact that your diet must provide them for you to sustain your health.

There are 13 essential vitamins. Eleven are made in abundance by plants. The two that are not produced by plants are vitamins D and B12.B12 and D supplements are a good idea.

Remember animal foods have little nutritional value.

Only plants contain powerful substances called phytochemicals, which scientists are now discovering protect us from cancer, heart disease, and an array of other serious illnesses.

Plants are also the primary source of all minerals in the diet. In fact, all minerals are derived originally from the earth and make their way into the food supply via plants. The only reason animal foods contain any minerals at all is because the animals eat plants, or they eat animals that eat plants.

Plants are also the only sources of fiber, which binds in your intestines with fat, cholesterol, environmental pollutants, and disease-causing hormones and eliminates these dangers from the body. Fiber also decreases intestinal transit time and promotes healthy bowel elimination. As I will show below, fiber is one of the key substances that protect us from cancer, especially from cancers of the large intestine and breast.

Second, all plant foods contain “complete proteins,” meaning that they contain all the “essential” amino acids, which are the building blocks of proteins. This means that you will get all the protein – as well as all the amino acids – you need on a diet composed exclusively of plant foods.

The truth is, Americans consume six-to-10 times as much protein as they need. That excess protein overworks the liver and kidneys, causing both these organs to become enlarged and injured. Excess protein consumption causes the kidneys to pull large quantities of calcium from the body, causing bones to weaken and kidney stones to form.

What the world needs now is carbohydrates – and lots of them

Carbohydrates are our primary source of energy. They alone provide energy for red blood cells, and certain cells of the kidneys, and the preferred fuel for the central nervous system, including the brain.

Humans were designed by nature to crave carbohydrates – or, to put the matter in more practical terms, to crave sweet-tasting foods. Because of the sweet-tasting taste buds are on the tip of our tongues we are designed to seek starches, vegetables and fruits – which supply us with both energy and maximum nutrition. In fact, carbohydrates, with their unique combination of sweet-flavor, energy, and nutrition, regulate our hunger drive. Unless you eat enough carbohydrate foods, you will remain hungry and looking for food.

There are no carbohydrates in red meat, poultry, fish, shellfish, or eggs. Most dairy products are deficient in carbohydrates. Cheese, for example, contains only two percent carbohydrate. This is one important reason people who eat a diet rich in animal foods are never satisfied and become compulsive overeaters.

Unprocessed plant foods, such as brown rice, potatoes, squash, broccoli, and apples – just to name a few – are loaded with carbohydrates. In fact, they provide an abundance of complex carbohydrates, which are long chains of sugars that are harmoniously mixed with other plant materials. These long chains must be broken down inside your intestine before they can be used as fuel. The process of digesting these complex sugars is slow and methodical, providing a steady stream of fuel pumped into your bloodstream as long-lasting energy.

The only way to regain your health is to stop consuming meat, dairy, eggs, processed food and start eating foods that are rich in all the vitamins, minerals, phytochemicals, and fiber your body requires. But only by eating plant foods can you ensure that your body will get all the nutrition it needs.