Winning Stress — Stress-Proof Your Brain

A pile of research tells us meditating is beneficial for decreasing stress . . . but who the heck has time to fit yet another item on our to-do list?

When a new CD of meditations hit the market entitled “Stress-Proof Your Brain” I was skeptical.  You see, I’m an audio junkie . . . with an overflowing library of  “stress relief” CD’s to prove it.  Most have only been listened to once because I just don’t have the time.

I was skeptical of until I discovered it is by Rick Hanson, PhD.

A little bit about Dr. Hanson.  He’s a practicing neurophysiologist, author of several books and phenomenal teacher. Several years ago I was impressed when I heard him on a program with neurologist Richard Mendius, MD entitled “Mediations to Change Your Brain,” because it’s based on solid research.  Dr. Hanson knows what tools work for getting rid of chronic stress and (more importantly) HOW to teach them.

His new CD first explains why our brain is wired to create stress followed by short meditations designed to, “re-shape the brain to make you more resilient, confident, and peaceful.”  You will learn several valuable tools including:

  • How to replace your brains unhealthy reactions to stress with protective and self-nurturing responses . . .
  • How to re-wire your brain away from frustration, heartache, fear, and anger toward contentment, love, and peace.”

All the meditations run well under 20 minutes.

I’m loving how “Stress-Proof Your Brain” is quieting my mind all while building muscles to better handle stressful situations . . . almost like a shock absorber.

Preview “Stress-Proof Your Brain” along with information about ordering at:

http://www.rickhanson.net/media/audio/store

WinningStress Meditation Tip

Simply load your favorite meditation CD on your iPod (or whatever gizmo you use for music) and you’re ready for action.

Instead of lying in bed in the morning thinking about all the things you need to get done (wishing you could get more sleep)  click on to you favorite meditation.  At night (instead of having that third glass of wine trying to wind down) listen to a meditation to find an oasis from pesky thoughts of all those things you still need to do.

Much better than a sleeping pill without negative side effects!

Posted in Lighten Up, Stress Busters Tagged with: , , , , , ,

Winning Stress with Green Coffee

I’ve been getting lots of questions about Green Coffee Extract.

If you haven’t heard, it is one of the hottest supplements on the market as a result of a recent study showing a significant correlation between consumption of green coffee extract and weight loss.  In spite of the fact it was a small study (only 16 individuals) and was funded by Applied Food Sciences Inc (vested interest in a favorable outcome) it has not slowed down this booming new industry.

Adding more demand, Dr. Oz just kicked off his new TV season by conducting a double-blind study (using members of his audience) and yes, the extract showed positive results.

I’ve got a couple of concerns.

First, possible side effects.  Yahoo News reports that when the key chemical in green coffee extract, “travels through the blood stream and into body tissues, chlorogenic acid diminishes the effects of antioxidants, which cause aging and damage DNA.” http://news.yahoo.com/green-coffee-bean-extract-diet-tips-weight-loss-125330855.html

Aging and damaging DNA????  This doesn’t sound like a good idea to me.

Second concern is the quality of the extract.  With high demand I question how it is being mass-produced and possible contamination.

If you want to try it I suggest you be smart.  Simply grind organic green coffee beans and make your own brew.  I’ve been adding fresh raw organic ginger (one of nature’s top antioxidants) to balance it out.

Delighted to report that it is yummy!

Now let’s see if it helps get rid of my stubborn belly fat . . .

 

 

Posted in Extreme Nutrition, Informative Articles Tagged with: , ,

Winning Stress with Statins–Examining the Facts

Will statins really help us win the war against stress?

 

As soon as the book The End of Illness hit the New York Times Bestseller list, I was bombarded with questions about the value of statins to combat stress.  In the book, author and medical doctor David Agus explores the supposed benefits of statins and suggests that everybody can use the drug as preventive medicine to help reduce stress.

 

My immediate concern about Agus’ claims was that it often takes many years to learn about all the harmful side effects of pharmaceuticals and we are still in that learning stage for statins.

 

Case in point, though Agus’ book boasting about the positive contribution of statins for stress was released to the public on January 17, 2012, approximately 40 days later Reuters ran a story warning, “FDA adds diabetes, memory loss warnings to statins.”[1]  The article also reports that widely used cholesterol lowering statins such as Lipitor may raise levels of blood sugar and cause memory loss.

 

I don’t know about everybody else, but I most certainly see quite a downside to losing my memory and becoming susceptible to diabetes.  Add to this the other known possible side effects such as muscle pain and damage, rashes and flushing, and liver damage, and the glamorous promises of taking statins for stress begin to lose some of their glitter.[2]

 

If statins can be so harmful to us, why haven’t we heard more about it?  The answer can be found in the excessive revenue being taken in by the pharmaceutical companies.  The statin drug atorvastatin marketed by Pfizer under the name of Lipitor became the best-selling pharmaceutical of all time with over $7.4 billion in annual sales by 2002 and it is still pulling in a hefty sum with $9.6 billion in sales during 2011 alone.[3]  In addition, the 2012 Reuters article we quoted earlier tells us, “Lipitor, which became available late last year in generic form as atorvastatin, is the world’s all-time biggest selling prescription medicine with cumulative sales in excess of $130 billion  … Last year, more than 20 million Americans were taking some form of statin, according to IMS Health.”

 

Take into consideration that in 2011, worldwide income from Lipitor was “approximately 14% of total Pfizer revenues.”[4]  And now other pharmaceutical companies have their statin brands as well.  With companies that are focused on the bottom line, it is not too difficult to understand how they might react to news that statins might be harmful.  Can we expect them to immediately inform the public of the dangers and offer a safe alternative?  Not if you’re a large successful pharmaceutical company with billions banking on a drug where any upset is liable to result in a substantial loss of income and an immediate plunge in stock value.

 

Instead, you should logically expect pharmaceutical companies to bring out the big guns and suddenly produce super credible experts.  We can see this process so skillfully in play within the Reuter’s article where Steven Nissen, chief of cardiology at Cleveland Clinic, counters, “These are nuances, tiny little tweaks to the label, and the bigger picture doesn’t change. There are few drugs that have saved as many lives as statins and we don’t want to throw the baby out with the bathwater here.”

 

Yes, of course, saving lives is extremely important.  Nevertheless, what these good doctors fail to mention is the extensive amount of research clearly proving that nutrition and lifestyle changes can fix the problem and save lives, all without the downside of harmful side effects that come with using statins for stress or other conditions.

 

You may be wondering, is it all about the money?  My personal experience in running a successful medical practice suggests that the answer is “Yes.”  Doctors wrestle with high overhead (including huge medical malpractice insurance fees and the risk of being sued) and often are overwhelmed with debt from student loans.  So, if a patient has high blood pressure, the “standard of care” is a prescription for a statin.  It’s quick, it’s easy (takes no longer than five minutes to see the patient) and offers protection from medical malpractice suits.

 

The physician just goes along with the program because everybody else is, probably not giving much thought to any of it.  Having a conversation with the patient about making changes in lifestyle and diet takes more time, is not as lucrative (since they can bill more for prescribing) and would unfortunately leave the doctor wide open for lawsuits due to breaching the perimeters of acceptable normal treatment.

 

Not fair?  True.  But the reality of the situation is that we as patients need to educate ourselves on how to stay healthy.  And why wouldn’t we?  Who has a bigger vested interest in our health (and the health of our family) then us?

 

With this in mind, I urge you to invest a little over an hour watching the latest nutritional research from NutritionFacts.org, “Uprooting the Leading Causes of Death” for easy, safe solutions for the common killer illnesses.  It’s free and I promise you won’t get a doctor bill.

 

I hope this blog about statins and stress has left you with some helpful information and facts to ponder.  You will also find more quick, easy (and yummy) healthy suggestions on my website WinningStress.com.

 

Wishing you even more health, happiness and prosperity without all the stress.

 



[1] Berkrot , Bill and Ransdell Pierson. “FDA adds diabetes, memory loss warnings to statins.” February 28, 2012. reuters.com/article/2012/02/28/us-fda-statins-idUSTRE81R1O220120228

[2] MayoClinic.com.

[3] Simons, John. “The $10 billion pill.” Fortune magazine. January 20, 2003. http://money.cnn.com/magazines/fortune/fortune_archive/2003/01/20/335643/; Pfizer 2011 Annual Report, p. 5.  pfizer.com/files/annualreport/2011/financial/financial2011.pdf.

[4] Pfizer 2011 Annual Report, p. 5.  pfizer.com/files/annualreport/2011/financial/financial2011.pdf.

Posted in Health, Informative Articles, Lighten Up, Stress Busters Tagged with: , , ,

Michele’s Winning Stress Experiment with Heart Healthy Foods

Clients often ask about eating Heart Healthy Foods and the number one question I get is; “So what can you eat?”

The answer is plenty.

Folks always want specifics so here it is . . . my PERSONAL log, very much like a log I ask my clients to keep when I’m working with them.

Please note that I ran this experiment when studying with T. Colin Campbell, PhD (author of The China Study) while earning my Certificate in Plant-Based Nutrition through Cornell University. Dr. Esselstyne (author of Prevent and Reverse Heart Disease) was one of our lecturers and you may notice that I stuck close to his recommendations to see if I could, in fact, NATURALLY lower my cholesterol along with lowering my LDL.  (It worked.)

This will show you how you can easily incorporate Heart Healthy Foods into crazy-busy and productive days . . . along with maintaining a Winning Stress Lifestyle. (Yes that does include exercise.)

Here we go . . .

Saturday Aug 29, 2009

Weight: 130 pH 7.0

4am

Wide-awake . . . perfect time to dig into leaning how to build a successful website.

1 (8oz) glass of warm water

5am

Jumped on my mini stair stepper for 30 minutes while watching a web building video then outside for deep breathing and stretches.

1 (8oz) glass of warm water

6am

Morning walk (barefoot on the grass) brilliant Las Vegas sunrise . . . the best show in town! Cardio workout on the elliptical consisting of: 10 minutes with the tension all the way up to 15 (BP 150) tension down to 10 for another 10 minutes (BP down to 80).

1 (8oz) glass of warm water

15 minute walk home to cool down.

7:30am

Energy soup — Heart Healthy Recipe:

1-cup water, ½ lemon (only rind removed), sliver of jalapino pepper, 2 cups parsley

Grind in super blender until 100% liquid & add:

2 cups baby lettuce, 1-cup cilantro, and ½ tsp powdered kelp

Blend just enough to liquefy.

Wow . . . more energy than a triple espresso plus getting 1 serving of fruit (supercharged with vitamin C) and 5 servings of super healthy greens!

8:30am

Flax Porridge — Heart Healthy Recipe:

(Grind 1 Tbl flax seeds mixed with 1/3-cup warm (not hot) water, sprinkle with cinnamon)

Also had 1 cup of brown rice, 2 small tomatoes, pinch of sea salt and freshly ground pepper.

Cup of green tea.

Mid morning, sitting in front of the computer WAY too long . . . take a break; get some sun and drink 1 (8oz) glass water.

12:30

Energy Soup (same as above) with ½ cup of sprouted lentils. yumm

1 cup of sprouted wild rice &

3 Tbl Pink Salad Dressing — Heart Healthy Recipe:

1 cup water, ½ lemon (without rind) 1 clove garlic, ¼ tsp fresh jalapeño pepper, ½ cup yellow squash, ½ cup raw beet. Blend until liquid. Add 1 tbl ground flax to thicken.

Cup of green tea

Mid afternoon needing to take several mini breaks from the computer to rest my eyes . . . and get a bit of sunshine. Las Vegas temps today over 100!

1 (8oz) glass water

5:00pm

Large bowl of greens, ½ cup spouted lintels, ½ cup spouted wild rice, ¼ cup dressing (see above).

2 cups raw snow peas

4 dehydrated eggplant slices.

Back to the computer.

7:00pm

1-cup brown rice with veggies (steamed cabbage, red onions, broccoli, spinach)

Red Bean Sauce — Heart Healthy Recipe:

Cook ½ red onion (cut into1 inch pieces) 1 tbl fresh jalapeño pepper (diced) in 1 cup of boiling water until onions are done. Add 1 clove garlic (diced), ½ cup cooked red beans, 4 oz tomato paste)

8:30pm

1 cup rolled oats sprinkled with cinnamon. While listening to an audio interview with Dr. Caldwell Esselstyn (Prevent and Reverse Heart Disease) http://www.chartock.net/esselstyn.html

The results of his 20 years study are nothing short of amazing. Drastic measures (no animal products, NO OIL) got drastic results. Exciting to know we can reverse all the crud that has built up in our arteries!

Energy level today GREAT with heaps of work done plus terrific workout. YES!!

Bed at 10:30

– – — – — – — – –

Sunday August 30, 2009

Weight: 132 pH 6.5

4am

Wide awake . . . OUCH gained 2 lbs AND pH level dropped into acid range . . . must have been that late night eating . . . way too much oatmeal & rice yesterday (acidic)

Will do much better today!!

2 (8oz) glasses of alkalized warm water

6:00 am

One hour walk with neighbor . . . terrific to have a catch up and get our exercise in.

1 (8oz) glass of warm alkalized water

8:30 am

Energy Soup — Heart Healthy Recipe:

1-cup water, ½ lemon (only rind removed), sliver of jalapeño pepper, 2 cups baby organic lettuce, 1 cup organic celery.

Grind in super blender until 100% liquid & add:

2 cups baby organic lettuce, ½ tsp powdered kelp

Blend just enough to liquefy.

2 Nori rolls — Heart Healthy Recipe:

Nori (Seaweed) sheet (shiny side down) 1 cup mung sprouts, ¼ cup sprouted wild rice, ¼ cup sprouted lentils, 1/8 cup sprouted daikon radish. (All freshly sprouted in my kitchen, for pennies.) Sprinkle of powdered kelp and sea salt and roll up. Yumm . . .

See how to roll up at:

http://www.squawkfox.com/2008/10/27/raw-recipe-healthy-vegetable-sushi-nori-rolls/

Still hungry so also had ½ cup of sprouted wild rice with sprinkle of cinnamon.

Cup of green tea.

10:30

1 (8oz) glass warm alkalized water

11:30

Cup of green tea.

1:00

1 ½ cup of Beans & Rice over 4 cups of raw organic spinach.

(See recipe below)

1/3 cup Pink Salad Dressing — Heart Healthy Recipe:

1-cup water
½ lemon (without rind)
1 clove garlic
¼ tsp fresh jalapeño pepper
½ cup yellow squash
½ cup raw beet.

Blend until liquid. Add 1 tbl ground flax to thicken.

Watched Dr. Caldwell Esselstyn talk about how to “Heart Attack Proof” ourselves: http://video.google.com/videoplay?docid=-5215695644951404318

2:30

1 (8oz) glass water

Prepared Beans & Rice recipe for a raw pot luck and not happy with the taste of the Pink Salad Dressing recipe (thought it may be a bit to different for the general public) so experimented with several of Ann Esselstyn’s recipes in her husband’s book “Prevent and Reverse Heart Disease.” In an effort to substitute raw ingredients in her recipes was not happy with the taste and found them way too runny. Several tries later finally settle on the below recipe.

FYI Dr Esselstyn suggest we incorporate 1 tablespoon of ground up flax seed daily because it’s a terrific source of the vital Omega 3 oil AND I found it works wonders in giving a dressing a good consistency.

Heart Healthy – Raw – Beans and Rice
Serves 15

I cup chopped organic red onion
I cup chopped organic celery
I cup chopped organic red cabbage
2 cups sprouted organic mung beans
2 cups sprouted organic lentils
3 cups blooming wild rice

Dressing

I cup filtered water
I peeled lime
2 cloves garlic
2 tbl organic salt free seasoning
2 tbl organic ground flax seeds

Topping

Organic daikon radish sprouts
Dehydrated zucchini chips

Raw Food Pot Luck was absolutely amazing . . . we have VERY talented group in Las Vegas! Everyone tells how to prepare their dish and brings along the recipe. Brilliant!! Explained that I’m experimenting with a heart healthy, plant based, no added oil or salt recipes along with a few words about the amazing results Dr. Esselstyn got with his peer reviewed 20 year study with heart patients. (Try to get the word out at every opportunity.)

Must admit that my dish was not as popular as the rich dishes surrounding it. (Do I sound like a worried mother or what?) Actually I couldn’t help myself . . . had to try ALL those magnificent dishes and they were yummy. (Yes I fully understand how difficult it is for my clients to say NO to tempting food.)

After such a feast I went home feeling very sluggish with a headache only to read an email that a good friend just died of a heart attack . . . at 47. Shouldn’t be a surprise. Research shows that for 25% of people, the first sign of heart disease is sudden death.

I’m in disbelief.

10:00 pm

Crawl into bed

– – — – — – — – –

Monday Aug 30, 2009

Weight: 131 pH 6.0

4:00 am

Wide-awake . . . but not feeling rested . . . still can’t get over the news of my good friend’s passing . . . heart attack, age 47. Keep going over in my mind what the heck could be the cause.

She was an inspirational success story. In her early twenties she came to the US, worked her way through MIT and earned a degree. For the next two decades she immersed herself in her work living in exciting places like New York City. (Talk about living the American Dream.) She saved her money, invested well, and returned to New Zealand. I won’t say she retired; instead she purchased a farm on a hill with a spectacular view, built a stunning home to match, and turned her focus to making her farm sustainable.

Keep going over in my mind; How can a brilliant, high energy individual, die of a heart attack SO young??

Must refocus, it’s a busy day, including a TV interview on “Healthy Whole Foods on a Budget” that I’ve got to prep for.

Drink 2 (8oz) glass of warm alkalized water to see if I can boost up my low pH level.

6:00 am

Feeling sluggish. (Little wonder with the super rich dinner last night.) Force myself out for a walk (yes, barefoot on the grass) and watch a spectacular Las Vegas sunrise. Head to the gym to lift weights and REALLY notice a decline in performance. Hop on the elliptical and push myself to get to a 15 tension . . . body just does not want to do it . . . relax it down to 10 then to 5 for a good 20 minute cardio workout.

1 (8oz) glass of warm alkalized water

15 minute walk home and cool down.

7:30 am

Want to really alkalize so make 2 oz of wheat grass juice and fill the rest of the glass with alkaline water.

8:30am

2 Nori Rolls — Heart Healthy Recipe:

Nori (Seaweed) sheet (shiny side down) 1 cup mung sprouts, ¼ cup sprouted wild rice, ¼ cup sprouted lentils, 1/8 cup sprouted daikon radish sprinkle of powdered kelp and sea salt and roll up. Yumm . . .

See how to roll up at:
http://www.squawkfox.com/2008/10/27/raw-recipe-healthy-vegetable-sushi-nori-rolls/

Flax Porridge – Heart Healthy Recipe:

(Grind 1 Tbl flax seeds mixed with 1/3-cup warm (not hot) water, sprinkle with cinnamon)

Cup of green tea.

To prep for interview rewatch Dr. Caldwell Esselstyn talk about how to “Heart Attack Proof” ourselves: http://video.google.com/videoplay?docid=-5215695644951404318

Pull the following stats:

18 patients in his peer reviewed study who had a total of 49 previous coronary events. 15 years later no further events except for one wandering sheep. Must be an old video because in a recent interview he mentions that is has now been 25 years and only one of the patients has died. AMAZING!!!

10:30 am

1 (8oz) glass water

11:30 am

Early Lunch so I’m not sluggish for the 2pm interview

2 cups of mung sprouts and 1 cup of:

Heart Healthy – Raw – Beans and Rice

I cup chopped organic red onion
I cup chopped organic celery
I cup chopped organic red cabbage
2 cups sprouted organic mung beans
2 cups sprouted organic lentils
3 cups blooming wild rice

Dressing

I cup filtered water
I peeled lime
2 cloves garlic
2 tbl organic salt free seasoning
2 tbl organic ground flax seeds

Topping

Organic daikon radish sprouts
Dehydrated zucchini chips

Cup of very strong green tea and pack one for the road.

Interview shot at Go Raw Café East (love both locations in Las Vegas) and suggest to Cindy at Channel 99 that we touch on the topic of Heart Healthy Foods and talk about the exciting research Dr Esselstyn has done. She cautions me that they have many medical folks who watch the show and they have a real problem with that kind of information. She gives an OK if we are brief. Will be interesting to see what actually makes it on air!

After the interview have a good chat with Cindy and her husband, both vegans (no meat, not dairy, no fish, no animal products) and just radiate good health. Exciting to hear that Cindy wants to do more health focused interviews.

4:00 pm

Another helping of the Heart Healthy – Raw – Beans and Rice on organic raw spinich (Same as above) then back to work.

7:00 pm

Heart Healthy Beans and Vegetables

½ cup organic red cabbage cook in 1 cup water, covered, 10 minutes add
½ red onion (cut up) cook 5 minutes covered add
1-cup organic broccoli (cut up) cook 7 covered.

Place veggies in bowel and pour all liquid back in pan stir in 3oz organic tomato paste until thick pour over veggies.

5 Salt free organic brown rice cakes.

8:00 pm

Still wired from the day so have 1 cup raw organic rolled oats, 1 cup organic sesame seed cream sprinkled with ½ tsp cinnamon.

Heart Healthy – Organic Sesame Seed Cream

Soak ½ cup of organic unhulled sesame seeds for 4 hours, pour into strainer and rinse several times. Place in blender with 2 cups filtered water and blend on high until smooth and creamy.

10:30pm

Bed

– – — – — – –

Tuesday September 1, 2009

Weight: 130 pH 6.5

5 am

Wide-awake and feeling 100% better . . . perhaps it was the extra half hour of sleep. Delighted that my weight is back to normal (yes it does pay to eat right) but pH level is still a bit acid. Suspect it’s the effects of the Sunday’s RICH food. Oh yes, also been having gas, gas, and more gas since yesterday morning. That alone is enough for me to swear off rich food!!

Drink 2 (8oz) glass of warm alkalized water and get a bit of work done.

6:05 am

Engrossed on the computer (oh so easy to do) and leave late for walk. Notice that I’m mentally kicking myself because I hate to miss the sunrise and do a quick reframe. Crazy to be doing something that should be good for the body with any negative energy.

Spectacular red sunrise, California fires are still raging and much to my surprise we are getting smoke in Las Vegas. 20 minute walk (barefoot on the grass) then hit the gym for 20 minutes on the elliptical. Brilliant cardio workout (pressed it to 15 tension burning 103 calories in the first 10 minutes) BUT have to take several quick breaks to walk outside. Unbelievable gas, yet another reminder to stay away from rich food. (Don’t know what my workout buddies are thinking.)

1 (8oz) glass of warm alkalized water

15 minute walk home and cool down.

7:30 am

Soak 2 cups of long grain brown rice in filtered water and take out a baggie of home cooked red beans to thaw out for dinner.

Have a frig full of fresh produce BUT not the time to properly clean them so make an energy soup using the sprouted beans growing on the kitchen counter.

Sprouted Energy Soup — Heart Healthy Recipe:

1-cup water, 1 small lime (remove rind), sliver of jalapeño pepper, Grind in super blender until 100% liquid & add: 2 cups mung sprouts, 1/2-cup lentil sprouts, 1-cup alfalfa sprouts, ¼ cup broccoli sprouts, ¼ cup daikon radish sprouts blend until 100% liquid & blend in ½ tsp powdered kelp.

2 Sprouted Nori Rolls — Heart Healthy Recipe:

Nori (Seaweed) sheet (shiny side down) 1-cup mung sprouts, ¼ cup sprouted lentils, 1/8 cup sprouted daikon radish. (All freshly sprouted in my kitchen, for pennies.) Sprinkle of powdered kelp and smidge of sea salt and roll up. Yumm . . .

See how to roll up at:
http://www.squawkfox.com/2008/10/27/raw-recipe-healthy-vegetable-sushi-nori-rolls/

Still hungry so also have ½ cup of sprouted wild rice with sprinkle of cinnamon.

Cup of green tea.

10:30 am

1 (8oz) glass alkalized water

11:30 am

Cup of green tea.

12:00

Frig full of veggies but NOTHING pre washed. (I’ve been way too busy.) Pop in DVD from the 2007 Healthy Lifestyle Expo (http://www.vegsource.com/) and listen to Joel Fuhrman MD talk about how to prepare healthy meals. (That should get me motivated.)

Set up an assembly line in the kitchen of a cutting board, sink filled with 2 gal water & 1 cup vinegar, Veggie spinner, second sink of clean water, another salad spinner, clean towels to wrap the produce in and large plastic bags.

As soon as produce is clean blend up:

Super Charged Energy Soup — Heart Healthy Recipe:

1-cup water, 1 small lime (remove rind), ½ tsp fresh jalapeño pepper, Grind in super blender until 100% liquid & add: 2 cups cilantro, coarsely blend and add: 3 cups parsley, coarsely blend and add, 2 cups of dandelion greens blend until 100% liquid.

WARNING this is an extremely thick and potent Energy Soup that will supercharge you. Taste could be too strong for some folks but I want to be supercharged this afternoon. I’ve learned that (for me) a smoothie alone is not satisfying . . . I need to chew on something. Found myself sampling lots of the cleaned produce before I put it away. (Yes, eating on the job is not a good idea but, after all, this was a “working lunch”.)

An hour and a half later all produce cleaned and put in frig, now meal prep will be a breeze.

Cup of green tea.

2:30 pm

1 (8oz) glass alkalized water

Cook soaked rice

Brown Rice — Heart Healthy Recipe:

Soak 2 cups of brown rice (long or short grain) in filtered water and let sit for about 6 hours. Strain and give a GOOD rinse. Place in pot, add 3 cups of filtered water and bring to boil. Cover and simmer for about 45 minutes (until liquid is gone). Turn off and let sit for 2 hours. Makes about 4 cups of beautiful moist brown rice.

5:00 pm

Going to hear a talk tonight about Longevity at Go Raw Café so prepare a quick and early dinner.

I cup of red beans over 1 cup of rice. Ordinarily would add a couple cups of cooked veggies but crunched for time AND had heaps of heart healthy raw vegetables today.

Crock Pot Red Beans — Heart Healthy Recipe:

Cooking your own beans saves a ton of $ PLUS you can do it without salt. Soak 6 cups of red beans overnight and rinse thoroughly. Make sure to discard small stones and broken beans. Place in crock-pot with filtered water, 6 bay leaves, 5 whole cloves garlic, 1 onion quartered, 1 tbl pepper. Cook on low for 8 hours or until done. (I like them firm.) When cool take out bay leaves, pour into freezer baggies, place on a pan (you don’t want any accidents) and put in freezer. Now you can pop a bag out and thaw whenever you need one.

9:30 pm

Had a hard time keeping my eyes open at the meeting. Lesson learned . . . eat raw if you want to stay awake. Cooked high carb food is great when you want to wind down and have a good sleep.

Cup of Chamomile tea

10:30

Bed

– – — – — – –

Wednesday September 2, 2009

Weight: 129 pH 7.0

4:30 am

Wide-awake, final course for certificate in Plant Based Nutrition through eCornell starts today and have lots to get accomplished. Delighted pH level is back to normal and notice that my aches and pains from Monday’s workout (and Sunday’s rich dinner) are gone.

Drink 2 (8oz) glass of warm alkalized water and get a bit of work done.

6:00 am

Out the door for my workout because if I don’t get it out of the way first thing in the morning it just doesn’t seem to get done. Another brilliant Las Vegas sunrise as I walk barefoot on the grass in our community park. Lots of stretches, some lunges and a balancing exercise all while focusing on deep breathing. My 20 minute cardio workout goes smoothly. First 10 minutes press to a 15 tension burning 102 calories (that is a daily game with me, measuring how many calories can I burn in the first 10 minutes) next 5 minutes tension down to 10 and last 5 minutes are a cool sown with the tension on 5. Actually the real cool down is the 15-minute walk home. ALWAYS feel much better when my Heart Healthy Exercise is out of the way!!

7:30 am

It is a joy to open the frig to lots of clean greens. Prep Energy soup.

Heart Healthy Recipes – Super Charged Energy Soup:

1-cup water, 1 small lime (remove rind), 1 tsp fresh jalapeño pepper, Grind in super blender until 100% liquid & add: 2 cups cilantro, coarsely blend and add: 3 cups parsley, coarsely blend and add, 2 cups of dandelion greens blend until 100% liquid. Warning; this is a strong concoction . . . not appropriate for everyone but I need to be supercharged today.

Added more jalapeno and can taste it!!! Dr Fuhrman talks about packing in as many nutrient dense veggies as possible. http://drfuhrman.com/library/article17.aspx

I do think he would approve of this one.

Back to work

8:30 am

Watch another Joel Fuhrman MD presentation at the 2007 Healthy Lifestyle Expo (http://www.vegsource.com/) this one about the importance of healthy oil in our diet. He (like Dr. Esselstyn) believes the healthiest diet is plant based (no meat, chicken, fish, dairy) with lots of nutrient dense fruits and vegetables. He does differ in a couple of areas. He believes the body does need some oil to be healthy but not processed oil, rather small quantities of healthy raw seeds and nuts. In fact he comments that the nutrients in greens are much better absorbed with a small quantity of healthy oil. His other suggestion is to stay away from the high carbs like rice, potatoes, and bread because of their low nutrient density . . . instead use those calories for small amounts of seeds and nuts. He goes on to say that he has had over 700 heart patients who have done extremely well on this diet with some reversing their heart problems.

Immediately get ½ cup of unhulled sesame and ¼ cup pumpkin seeds soaking for lunch and dinner.

9:00 am

Prepare 2:

Heart Healthy Recipes – Sprouted Nori Roll

Nori (Seaweed) sheet (shiny side down) 1-cup mung sprouts, ¼ cup sprouted lentils, 1/8 cup sprouted daikon radish. (All freshly sprouted in my kitchen, for pennies.) Sprinkle of powdered kelp and smidge of sea salt and roll up. Yumm . . .

See how to roll up at:

http://www.squawkfox.com/2008/10/27/raw-recipe-healthy-vegetable-sushi-nori-rolls/

Heart Healthy Recipes – Flax Porridge

(Grind 1 Tbl flax seeds mixed with 1/3-cup warm (not hot) water, sprinkle with cinnamon)

Cup of green tea.

10:30 am

1 (8oz) glass alkalized water

11:30 am

Cup of green tea.

Have a 12:15 meeting with a Las Vegas Dr. specializing in Prevention and Functional Medicine. This means I’m going to run late for lunch. Think about having a small snack and remember Dr Fuhrman talking about the body’s need for a bit of down time from digestion during the day. He suggests not eating between meals (it lets the body rest and repair) and only eating when you are hungry. He says that food taste much better when we are hungry.

Fascinating meeting, I can understand why one of my audience members set it up. Refreshing to meet a doctor who sees himself as a coach and respects that each patient is biochemically individual, meaning what protocol works for one may not work for another. He talks about how Americans are now eating “artifact” food (meaning food that appears to be the read deal with the nutrients taken out so it can sit on the shelf for YEARS). Even roaches won’t eat it. Oh I do like this man . . . must add him to my referral list.

1:45 pm

Starving . . . what a joy to open the frig and have heaps of clean greens that I can cut up and throw into a bowl. Rinse the sesame seed that I soaked in the morning and make:

Heart Healthy Recipes – Sesame Garlic Salad Dressing

1 cup filtered water into a blender, 2 cloves fresh garlic, 1 lime (peeled), ¼ cup sprouted unhulled organic sesame seeds. Blend until liquid.

Yumm . . . Dr Furhrman is absolutely right, food taste much better when we are hungry.

For dessert munch on dehydrated tomato slices . . . made crunchy like potato chips

Heart Healthy Recipes – Tomato Chips

Slice ripe tomatoes ¾ inch thick (remove green nib) and lay out on a dehydrator screen. Dehydrate at 115 for 8 hours, turn over and continue dehydrating until crisp. (About another 24 hours.) Caution: they are so good (and addictive) that you cannot eat just one and easily eat a whole bag . . . so be careful.

3 pm

Cup of green tea.

4:30 pm

Hovering around the kitchen feeling hungry . . . or am I?? One of the trials of working at home is being around the kitchen. Wonder if I’m hungry out of habit or if I’m feeling true hunger.

1 (8oz) glass alkalized water

5:30 pm

Now really hungry so get to work a nutrient dense soup inspired by Dr. Furhrman.

Heart Healthy Recipes – Nutrient Dense Vegetable Soup

2 Cups filtered water to boil in pot, add I organic broccoli stem (peeled) 1-cup organic cauliflower chunks, 1-cup organic red cabbage (sliced and separated) ½ red onion 2 Tbl jalapeño pepper seeded and diced. Cover and let cook for 15 minutes. Remove cauliflower chunks, broccoli stem and onion to bowel with ½ of juice. Throw into pot with cabbage 1 cut up broccoli crown, 1 cup cut up cauliflower. Cover and simmer for 10 minutes. Add 3 cups organic raw spinach cover and turn off. Place the broccoli stem etc, that has been set aside into a super blender, add ¼ cup soaked and rinsed pumpkin seeds and blend until a rich creamy consistency with no lumps. Add to pot of veggies and serve.

6:00 pm

Super hungry . . . 3 cups of soup.

7:30 pm

Still hungry ¼ cup of soaked sesame seeds sprinkled with cinnamon. Just enough to mark the end of the meal.

9:30 pm

A still lot of work to get done but mind is not thinking straight. Will be much fresher in morning. Crawl into bed.

– – — – — – — – –

Thursday September 3, 2009

Weight: 128 pH 7.2

3:30 am

Wide-awake and it’s only 3:30. Could roll over and try to go back to sleep but still haven’t started the course work for my eCornell class, will use this quiet early morning time constructively. Glad I did get up . . . catch a glimpse of the full moon . . . brilliant.

Drink 2 (8oz) glasses of warm alkalized water and get a bit of work done.

5:55 am

Out the door for my morning workout and my mind is racing with ideas for WellnessAtRedRock.com. A full 20 minutes barefoot on the grass really giving my feet a good workout, 15 minutes of weights and 20 minute cardio at the gym. Brilliant morning and do my final stretching and deep breathing outside when I get home.

7:30 am

Busy day so fix a Super Charged Energy Soup.

Heart Healthy Recipes – Super Charged Energy Soup

1-cup water, 1 small lime (remove rind), 1 Tbl fresh jalapeño pepper, Grind in super blender until 100% liquid & add: 2 cups cilantro, coarsely blend and add: 3 cups parsley, coarsely blend and add, 2 cups of dandelion greens blend until 100% liquid.

Feeling full but remember Dr Furhman saying that we get more nutrients from greens when we also have a small amount of seeds or nuts so fix a bowl of flax seed porridge.

Heart Healthy Recipes – Flax Porridge

Grind 1 tbl freshly ground flax seeds and mix with 1/3-cup warm (not hot) water, sprinkle with cinnamon

Next time I might just sprinkle the ground flax seeds right into the smoothie just before I serve it to save some time.

I cup of green tea and get to work.

Listen to a brilliant lecture by Dr John McDougall on “Nutrition in the Medical Center.” (It’s part of eCornell’s Plant Based Certification course work.) He mentions that 90% of people with heart disease survive no longer with surgical therapy than do with medical therapy and goes on to say the combination of angioplasty and bypass surgery brings in over a billion $ a year in the US. The crazy thing is that we can remove all our risk factors simply by bathing our body in cleaner blood. Animal fat makes the fat more adhesive . . . within hours of the meal. Had no idea that the closing down of arteries can cause macular degeneration, hearing loss, an aneurysm, kidney failure, and degenerative disk disease. Did know it causes strokes, heart attacks, and impotence. Great to know we can lower our risk of all these maladies (and get rid of impotence) simply by a heart healthy diet!

9:30

Another cup of tea and race to get to my appointment with Megan at Whole Foods Market, Green Valley for my upcoming talk on “How to prepare Heart Healthy, Whole Foods on a Budget.”

Will have a late lunch so snack on a couple of Nori Rolls.

Heart Healthy Recipes – Sprouted Nori Roll

Nori (Seaweed) sheet (shiny side down) 1-cup mung sprouts, ¼ cup sprouted lentils, 1/8 cup sprouted daikon radish. (All freshly sprouted in my kitchen, for pennies.) Sprinkle of powdered kelp and smidge of sea salt and roll up. Yumm . . .

See how to roll up at: http://www.squawkfox.com/2008/10/27/raw-recipe-healthy-vegetable-sushi-nori-rolls/

Pack 1 cup of green tea and container of alkaline water and am out the door.

1:00 pm

So nice to open the frig and have lots of produce clean and ready to go.

Sprouts from my kitchen counter garden are ready to harvest (have you ever seen such healthy mung beans?) so make:

Heart Healthy Recipes – Sprout and Beet Energy Soup

1-cup water, 1 small lime (remove rind), ¼ cup raw beet root, 1 tsp fresh jalapeño pepper. Grind in super blender until 100% liquid & add: 3 cups mung bean sprouts, coarsely blend and add, ½ cup alfalfa sprouts, ¼ cup broccoli sprouts, blend until 100% liquid.

Quickly chop up a large bowl of organic romaine lettuce, throw in broccoli and alfalfa sprouts and toss with left over Sesame Garlic Dressing from yesterday. Top with crunchy eggplant “Garlic Bread Croutons” and jicama sticks. Yummy and fast!

Heart Healthy Recipes – Eggplant “Garlic Croutons”

Peel eggplant and cut into one-inch cubes. Put half in a glass bowel and coat with juice of ½ lime or ¼ lemon. Sprinkle with Spice Hunter “Salt Free Garlic Herb Bread Blend” (Garlic, paprika, onion, oregano, basil, thyme, red pepper, marjoram). Place on dehydrator sheet and dehydrate at 115 for 24 hours until nice and crispy.

Heart Healthy Recipes – Cilantro Jicama Sticks

Peel jicama and cut into sticks about twice the thickness of French fries. In a glass bowel cover with juice of 1 lime or 1/2 lemon and 1 cup chopped cilantro. Mix well and let marinate for a couple of hours. Will last for a few days in the frig.

Cup of green tea and get back to work and find the following on facebook from Dr. Joseph Mercola: My lunch today is a simple spinach salad rich in vitamins A, K and calcium. Added a side of beef for protein and flavor. Delicious! What did you have?

Responded with:

Michele Comeau Oh the salad sounds WONDERFUL but why the beef?? (Have you looked at Campbell’s “The China Study”?) I had a hugh green salad topped with Cilantro Jicama Sticks (I’ve have a terrific recipe if you would like it) with Heart Healthy Sesame Garlic Salad Dressing. [1 cup filtered water into a blender, 2 cloves fresh garlic, 1 lime (peeled), ¼ cup sprouted unhulled organic sesame seeds. Blend until liquid.] Yummmmm!!!

Don’t get a response back . . .

2:30 pm

Give my eyes a break and drink 1 (8oz) glass-alkalized water.

Tired of sitting so put my laptop on top of dresser and hop on stairstepper to get more oxygen to the brain while watching the lectures. (Ha, can’t do that in a classroom.)

5:30 pm

1 (8oz) glass alkalized water while I make dinner.

Heart Healthy Beans and Vegetables

½ cup organic red cabbage cook in 2-cups water, covered, 10 minutes add
½ red onion (cut up) 1 cup cauliflower (cut up) cook 5 minutes covered add
1-cup organic broccoli (cut up) cook 7 minutes covered.

Place veggies in bowel and pour all liquid back in pan stir in 4oz organic tomato paste until thick pour over veggies.

Need to stay alert to do more course work so don’t have any rice.

7:30 pm

½ cup of sesame seed cream over 1 cup uncooked organic rolled oats, handful of raisons, and sprinkle of cinnamon.

Heart Healthy Recipes – Organic Sesame Seed Cream

Soak ½ cup of organic unhulled sesame seeds for 4 hours, pour into strainer and rinse several times. Place in blender with 2 cups filtered water and blend on high until smooth and creamy.

8:30 pm

Grab container of raisons while watching a lecture . . . before I know it I’ve eaten over a cup! (Must stop doing this.)

10:30 pm

Wake up in front of the computer and crawl into bed.

– – — – — – — – –

Friday September 4, 2009

Weight: 129 pH 7.0

4:00 am

Wide-awake to a brilliant full moon, ah the joys of being up early! Surprised that my pH didn’t go acid after a full cup of raisons last night . . . must have been all those alkaline greens that counterbalanced it!

Drink 2 (8oz) glasses of warm alkalized water.

We are going into the Labor Day weekend and must get a number of pressing items out of the way AND keep up with my Cornell course. Get right to work.

5:55 am

Out for walk and cardio workout. Crank up the elliptical and surprised how much stronger I am. Tension 15 and meter says I burned 106 calories in first 10 minutes! (That is my all time best score!) Do have to take several walks outside because of gas, gas and more gas. Good wake-up not to fall off the wagon again by eating too much of the wrong food, like a whole cup of raisons. (Yes, I got the lesson and you can stop now!) Home and do 10 minutes of deep breathing and stretches.

1 (8oz) glass of warm alkalized water.

7:30 am

A bunch of the counter top sprouts are ready to harvest so make:

Heart Healthy Recipes – Sprouted Energy Soup:

1-cup water, 1 small lime (remove rind), 1 tbl of fresh jalapeño pepper, Grind in super blender until 100% liquid & add 3-cups mung sprouts, blend just enough to make more room. Add 1/2-cup lentil sprouts, 1/2-cup alfalfa sprouts, ¼ cup broccoli sprouts, ¼ cup daikon radish sprouts blend until 100% liquid. Slowly blend in ½ tsp powdered kelp and 1 tbl freshly ground organic flax seeds. (Kelp and flax meal will thicken it up so add last.)

1 cup green tea.

Back to work.

9:30 am

1 cup green tea. Notice that I’m not hungry, ah the power of having a small amount of ground flax seed for breakfast.

11:00 am

1 (8oz) glass of warm alkalized water. I used to drink way too much coffee and tea and find that drinking warm water takes care of some of those cravings. Set up my produce cleaning assembly line and get to work cleaning all those organic greens I brought home yesterday from Whole Foods Market while watching a 2005 presentation of Dr. Esselstyne. He mentions that if one is sticking 100% to a no added oil, 100% plant based diet, AND the cholesterol goes below 150, LDL below 80, not to worry if the HDL drops way down to the 30’s. He says it is all relative.

12:00

Prep salad by cutting up as many brightly colored veggies as I can find. Raw organic beet root, carrot, red onion, red cabbage, lots of alfalfa and broccoli sprouts. Mix with Organic Sesame Garlic Dressing and place on bed of organic romaine lettuce. Top with Eggplant “Garlic Croutons” with a couple of heart healthy buckwheat crackers. (Recipe at: http://wellnessatredrock.com/?p=130

Heart Healthy Recipes – Eggplant “Garlic Croutons”

Peel eggplant and cut into one-inch cubes. Put half in a glass bowel and coat with juice of ½ lime or ¼ lemon. Sprinkle with Spice Hunter “Salt Free Garlic Herb Bread Blend” (Garlic, paprika, onion, oregano, basil, thyme, red pepper, marjoram). Place on dehydrator sheet and dehydrate at 115 for 24 hours until nice and crispy.

1 cup green tea.

2:30 pm

1 (8oz) glass of warm alkalized water.

4:30 pm

Starving so take out left over veggie soup from last night, stir in 2 Tbl of Sesame Garlic Dressing and eat it cold while working at my computer. (Yes, should know better.)

6:30 pm

Vegan friend sends over a taco recipe and make a few changes to make it heart healthy.

Heart Healthy Recipes – Tacos:

In a mini food processor with S blade, ¼ cup raw walnuts, 1-cup cooked red beans, 1 heaped tsp Spice Hunter Salt Free “Mexican Seasoning” (cumin, onion, garlic, paprika, cilantro, red pepper, coriander, oregano) ½ lime juice. Process just enough to make it chunky. Place layer in large romaine lettuce leaf, sprinkle with chopped red onion and chopped cilantro. Roll up (makes 2) delicious!

Throw 2 cups frozen organic green beans into water until thaw, spin dry and add 1/2 lime juiced, chopped red onions and cilantro. Great Heart Healthy Mexican dinner!

Fall asleep while listening to a lecture. (Must stop doing this.)

9:30

Crawl into bed.

– – — – — – — – –

Saturday September 5, 2009

Weight: 129 pH 6.8

4:00 am

Wide-awake and bright full moon. Temp all the way down to 72 AND lovely smell of rain in the air . . . oh it’s going to be a good day!

6:00 am

Quickly mix up energy soup and race out the door to pick up client. We are celebrating. She has lost a total of 10 pounds AND her blood sugar reading is down.

Heart Healthy Recipes – Sprouted Energy Soup:

1-cup water, 1 small lime (remove rind), 1 Tbl of fresh jalapeño pepper, Grind in super blender until 100% liquid & add 3-cups mung sprouts, blend just enough to make more room. Add 1/2-cup lentil sprouts, 1/2-cup alfalfa sprouts, ¼ cup broccoli sprouts, ¼ cup daikon radish sprouts blend until 100% liquid. Slowly blend in ½ tsp powdered kelp and 1 Tbl freshly ground organic flax seeds. (Kelp and flax meal will thicken it up so add last.)

Today we go on a fieldtrip to Gilcrease Orchard (702-409-0655) to pick our own produce! A 20-mile drive from my place and well worth it. We arrive as soon as it opens at 7 am and already a crowd. Rows and rows of tomato vines and pick several pounds. (Perfect for dehydrating.) Also find a few small eggplants and okra. As we are driving out we spot pear trees . . . covered with fruit. Not sure if they are ready to eat so we sample, yum! Keep sampling every new tree and pick over 10 pounds. I must have eaten a whole pound (by myself) talk about a perfect breakfast.

1 (8oz) glass of warm alkalized water.

9:30 am

Home and can easily eat pears all day but know that it’s way too much sugar for me. Switch to the Heart Healthy Energy Soup I have made up along with a fresh tomato, and two Brazil nuts. (That should slow down my appetite.)

1 cup of tea.

10:30 am

1 (8oz) glass of warm alkalized water.

12:00

Pull from the frig every brightly colored veggie I can find and chop up: ¼ cup fresh beet root, ½ cup red cabbage, ¼ cup red onion, 1 cup celery. Mix in ½ cup of Heart Healthy Sunny Side Dressing. Love being able to really pour on the Heart Healthy dressing without feeling guilty!! On a plate spread out 2 cups of sprouted mung beans, ¼ cup sprouted broccoli, ¼ cup sprouted daikon, and ½ cup sprouted alfalfa. (All from my kitchen counter garden.) Place veggie mix in center and top with Heart Healthy Eggplant garlic croutons. (Oh I’m addicted to them!)

Heart Healthy Recipes – Sunny Side Dressing

Inspiration taken from Brenda Cobb’s terrific book, “The Living Foods Lifestyle”. 1 cup sesame cream, 1 ½ whole limes (without peel), 3 cloves garlic, tsp fresh ginger, 1 Tbl fresh jalapeño pepper, 1 carrot. Blend until 100% liquid. Add 1-cup tomatoes. Coarsely blend, can be stored in frig for several days.

Heart Healthy Recipes – Organic Sesame Seed Cream

Soak ½ cup of organic unhulled sesame seeds for 4 hours, pour into strainer and rinse several times. Place in blender with 2 cups filtered water and blend on high until smooth and creamy.

1 cup of green tea.

Over lunch download and watch Dr McDougall’s talk given for the American College of Lifestyle Medicine
http://www.drmcdougall.com/store_electures.html#ACLM_Presentation

44 minutes into the talk he gets into heart disease and hits home with the following: “When we treat heart disease we also treat arteries all over the body that are compromised” He says that heart disease causes arteries either to supply insufficient amounts of blood or they close down AND as a result they cause common diseases. For example if you close the artery to the eye you get macular degeneration. If you close the artery to the ear it can cause deafness, tinnitus or vertigo. If you close the artery to the brain, a stroke. If you close the artery to the heart, a heart attack. If you close the artery to the spine, back pain and degenerative disk disease. He says the clue is that degenerative disk disease is not caused by someone picking up a Volkswagen, instead they turn and a disk pops. If you close the artery to the penis, impotence. Dr McDougall comments; “Some say that is worse than death, I don’t know.” (Had to put that quote in.)

Ah ha, this answers a number of questions about my family’s degenerative diseases. It also motivates me to stay on this plant based, whole food program with NO added oils! Must see if I can bring down my cholesterol, LDL and my killer Lp(a).

1:30 pm

I 8 oz cup alkalized warm water.

2:30 pm

Cup of green tea.

4:40 pm

Hit the kitchen and start cleaning the fruits and veggies picked this morning. Pears look WAY too good and start munching. Oh boy, can’t stop and down 4. Still hungry so mix ½ tsp cinnamon into ½ cup sesame seed cream and drink. STILL hungry but reluctant to switch to veggies because don’t want gas for the next couple of days!! Nibble on 1 cup bloomed wild rice, mixed in with 6 plumped almonds and sprinkled with cinnamon.

Heart Healthy Recipes – Blooming Wild Rice

Very simple and not cooked, so we are getting 100% of the nutrients! 2 cups Wild Rice in tall mason jar (this prep does not work with other rice), filtered water to top of jar and set aside for 2 days. Drain and rinse several times and it’s ready to use. Store in water in frig. Will last a couple of days.

Heart Healthy Recipes – Plumped Almonds

I learned this one from Shelly Young the coauthor of all the pH Miracle books. 1-cup raw organic almonds in small wide mouthed mason jar (or tall glass) and fill to top with filtered water. Let sit 24 hours and almonds start to sprout AND become more bioavailable. Rinse several times. Can be stored in frig (in water) for several days . . . if you change the water every day.

8:30 pm

Wake up watching a lecture in front of the computer. (Got to stop doing this.)

9:30 pm

Crawl into bed.

– – — – — – — – –

Sunday September 6, 2009

Weight: 128 pH 7.0

3:45 am

Wide-awake and surprised to find my weight down a pound and pH alkaline in spite of ALL the freshly picked pears. Suspect it’s because they were a little under ripe and not super sweet AND supercharged with phyto nutrients!

2 – 8 oz glasses of warm alkalized water

5:45 am

Just beginning to get light and head for the park to watch the sun rise (walking barefoot on the grass) and gym for my cardio on the elliptical.

7:30

Juice 3 oz of wheat grass. 1 ½ oz in a glass with 6 oz of water to drink right away. In the remaining wheat grass juice add ½ lime, 1 ice cube and stick in frig so it does not oxidize too fast.

9:30 am

Finished drinking all the wheat grass juice, boy talk about being supercharged with energy! No need for green tea.

8 glass of warm alkalized water.

10:30 am

Must do something with tomatoes from the orchard we picked yesterday (they are VERY ready). Make 1-inch thick rounds for dehydrating and nibble on tops. (Yum) Some are overripe so make up a batch of Heart Healthy Mexi crackers and get that going in the dehydrator. Feast on Heart Healthy Bean Dip layered into a large lettuce leaf covered with chopped red onions and sprouts.

Heart Healthy Recipes – Bean Dip

In small food processor with S blade ½ cup filtered water, 1/2 peeled lime, 1 clove garlic, and 1 Tbl fresh jalapeño pepper. Process until liquid. Add 1-½ cups cooked and rinsed red beans, ½ cup copped red onion, and ½ cup chopped cilantro. Process just enough to mix but still a bit chunky.

Heart Healthy Recipes – Crispy Mexi Crackers

Adapted from Brenda Cobb’s book “The Living Foods Lifestyle.”

In super blender, 1 cup water, 2 cloves garlic, 2 Tbl fresh Jalapeño pepper blend until liquid. Add 2 Tbl Spice Hunter Salt Free “Mexican Seasoning” (cumin, onion, garlic, paprika, cilantro, red pepper, coriander, oregano) 1 cup freshly ground organic flax seeds. Blend and let sit for 10 minutes to thicken. Pour out on a reflex dehydrator sheet and spread evenly. Dehydrate 12 hours and flip over to dehydrator screen. Dehydrate another 12 hours.

Cup of green tea.

11:30 am

Pears are calling my name . . . eat one large and get back to work.

12:30

Cup of green tea and get back to work. Force myself to finish another section before having lunch and get totally consumed.

4:00 pm

Starving. First 8 oz alkalized water while chopping up veggies. Add some heart healthy salad dressing I’ve got prepared in frig and pour mixture over a mountain of lettuce.

6:30 pm

Not really hungry but know that if I wait until later to eat dinner I will not sleep well. Want to experiment more with Dr. Fuhrman’s Nutrient dense soup before I demo it at Whole Foods Market in a couple of weeks.

Heart Healthy Recipes – Nutrient Dense Soup

Bring 3 cups water to boil in medium pot add peeled organic broccoli stalk, 1 cup organic cauliflower and 2 cups red cabbage. Cover and simmer for 15 minutes. Set aside cooked broccoli stalk and cabbage + 1 cup liquid in glass bowel to cool. Add ½ cut up red onion, 1 cup of 1-inch cauliflower pieces, cover and simmer. In super blender 3 cups parsley, add the cooked veggies and liquid that were set aside plus 1-cup sesame seed cream. Blend until liquid. When veggies in pot are cooked add liquid back stir and serve.

8:30

Wake up in front of computer. (Got to stop doing this!)

9:30

Crawl into bed

– – — – — – — – –

Monday September 7, 2009

Weight: 129 pH 7.0

5:15 am

Wide-awake

1 oz warm alkalized filtered water.

5:45 am

Out the door to another brilliant morning and cooler temps. So cool that I don’t go barefoot on the grass and do some warm up yoga poses on the concrete. Sun is coming up on one side and the moon going down on the other side . . . Oh it’s going to be a good day!

Lift weights at the gym followed by a slow 20 minute workout on the elliptical, just enough to get my blood going and endocrine system moving.

1 oz warm alkalized filtered water.

7:30 am

Make 2 oz of wheat grass juice mix with 6 oz water while talking with mom on the phone. Get to work.

9:00 am

8 oz glass of warm filtered alkalized water and quick run to Whole Foods to get fresh veggies. Find large organic tomatoes at .99 a pound and a large bunch of fresh organic basil for $1.49. I know what is for dinner tonight!

9:30 am

Heart Healthy Recipes – Cantaloupe Smoothie

In super blender, 1 cup filtered water, seeds from 1 cantaloupe and blend on high until liquid. Add 2 cups of cut up cantaloupe and blend until smooth.

Nibble on a little more of the cut up cantaloupe. Yummmmm.

11:00 am

8 oz glass of warm filtered alkalized water.

Listen to lecture by Dr. Matt Lederman on supplements (from the “Principles in Practice” course in the Plant Based Nutrition Certification Program through Cornell University). He covers research showing that supplements (even whole food supplements) and fortified foods with supplements or isolated nutrients can possibly be harmful. He goes on to say that most people can easily get all necessary nutrients with a healthy diet and sunlight. (Except for vegans who possibly need to supplement with B12.)

12:00 pm

Force myself outside to get some sun to build up my vitamin D levels because my blood test shows I’m running low. (Like I don’t have enough to do!!!) Thought I was getting more than enough sun but learned from Lederman that to get the benefits of UVB (that is the UV that the body uses to produce vitamin D3) we must be out between the hours of 10:30 am and 2 pm with 50 to 75% of the skin exposed (that is when our UV index is 3 or above) and stay out for varying amounts of time depending on our skin color and age.

You can check out what the UV is for your zip code at: http://epa.gov/sunwise/uvindex.html

The down side to not enough Vitamin D includes: Increased overall rate of death (yes that gets my attention) myalgias (non specific muscle aches and pains) cancer, diabetes, high blood pressure, congestive heart failure, impaired bone mineralization (osteoporosis and osteomalacia) several autoimmune conditions, depression and many others!

On the other hand toxicity (taking too many supplements) can result from hypocalcaemia (too much calcium in blood) and includes increased kidney stone formation, high blood pressure, nausea, vomiting, constipation, weakness, decreasing kidney function with increased urination, confusion and lethargy.

Sounds like you are dammed if you do and dammed if you don’t! That is why it is important to get tested to see where our current level is. (Over 50% of adults in the US are D deficient.) Normal range is 30 – 70 ng/ml, deficient at less then 20 ng/ml and insufficient between 21-29. I was sure that I had plenty of Vit D because I get lots of sun and am always tan. When I first tested in 07 I was a surprising low 13.9. I’ve raised it up to as high as 98 through massive amounts of supplements. Now I learn from Lederman that we have no proof raising D levels through supplementation actually is good for us. He says the best source is the sun and we should shoot for levels above 30ng/ml

Force myself to stay out for 30 minutes!

12:30 pm

Cut up lots of veggies and romaine lettuce toss with 1/3 cup of Heart Healthy Sesame Garlic dressing and top with ½ cup eggplant garlic croutons. Pear for dessert followed by a cup of green tea and I’m ready to get back to work.

2:00 pm

8 oz warm filtered alkalized water.

3:30 pm

Cup of green tea.

5:00 pm

Clean all veggies picked up this morning and experiment with a new dish.

Heart Healthy Recipes – Nutrient Dense Italian Stew

3 Cups filtered water into pot with 3 cups of dark organic kale, peeled organic broccoli stem and 3 Tbl copped fresh jalapeño pepper. Simmer covered for 10 minutes. Pour into a glass bowel. I Cup of filtered water into pot and add 1 cup chopped red cabbage, 1 Tbl chopped fresh jalapeño and simmer for 5 minutes. Add 1 cup chopped organic broccoli crown, ½ cup chopped red onion, 3 cloves of chopped garlic and simmer until done (about 7 minutes). Dump the veggies that are in the glass bowel into super blender with 2 cups fresh organic basil, ¼ cup of soaked pumpkin seeds and ¼ cup of cooked red lentils and grind until thick. Pour into pot, add 1 cup chopped basil, give a quick mix and remove from heat.

6:30 pm

Large bowel of stew.

7:30 pm

1 cup rolled organic oats, ½ cup sesame cream, sprinkle of cinnamon.

9:00

Crawl into bed.

– – — – — – — – –

Tuesday, September 8, 2009

Weight: 128 pH 7.0

3:45 am

Wide-awake. It’s the Tuesday after Labor Day and lots to do so get right to it. It’s a nice cool 75 degrees outside this morning and feeling a little crisp. Oh I do love this time of year in Las Vegas! Check the Azuki beans that have been cooking all night outside in the crock-pot. Fully cooked so I cover with filtered water and turn them off.

2-8oz glasses of warm alkalized water.

Work out 30 minutes stair stepper while listening to a Cornell lecture.

5:45 am

Quick half hour walk in the park while watching the sunrise.

6:30 am

Half a grapefruit and fly out the door to meet with endocrinologist who is helping me balance out my thyroid. TSH reading 6/09 was 5.94, last week 4.6 and goal is 2.5 so medication is increased. HATE the idea of taking pharmaceuticals AND understand it’s serious when the thyroid is out of balance. Dr. tells me to watch for heart palpitations, anxiety, tremors and hair loss as a sign that the medication is too high. (Oh doesn’t that sound wonderful!!!)

In his office spot a booklet titled “The 7 Habits of Highly Effective People with Diabetes” by Stephen Covey. It’s all about how to set goals and change behavior. Pick up 2 copies, one for me one for a diabetic client.

Free copy can be found at: www.diabetes7.org

Brilliant information . . . even if Bayer HealthCare sponsors it.

8:30 am

Lots to do today so mix up batch of Heart Healthy Energy Soup

Also nibble on azuki beans I cooked from scratch. Hard to believe that the Asian recipes add sugar to them for deserts. I love them because they are nutrient dense, yummy on their own and (best of all) VERY inexpensive to serve.

Heart Healthy Recipes – Energy Soup:

1-cup water, ½ small lemon (remove rind), 1 Tbl of fresh jalapeño pepper, Grind in super blender until 100% liquid & add 2-cups romaine lettuce, blend just enough to make more room. Add 1-cup cilantro, 1-cup parsley and liquefy. Add ¼ cup daikon radish sprouts and slowly blend in ½ tsp powdered kelp and 1 tsp freshly ground organic flax seeds. (Kelp and flax meal will thicken it up so add last.)

Heart Healthy Recipes – Azuki Beans:

Soak 10 cups azuki beans for 10 hours in filtered water. Drain and rinse thoroughly checking for any broken beans or pebbles. Place in large crock-pot and add 1 red onion cut in quarters, 6 whole cloves of garlic peeled, and 6 large bay leaves. Fill crock-pot all the way to the top with filtered water and slow cook for 8 hours. Turn off when cooked but still firm and let sit until cool. Remove bay leaves and pour several cups of beans in small freezer Baggies. Freeze and simply pull one out every time you want to add beans to a dish. Lots of flavor, no salt, not oil, lots of nutrients AND very economical.

Cup of green tea.

11;30 am

8 oz glass of warm alkalized water, put on bikini and carry work outside so I can build up my vit. D. (Ah the joys of working from home.)

12:15 pm

Prep for 1pm meeting concerning a wellness weekend in Las Vegas October 2010. Throw together an Energy Soup (see above) so I get a heap of green veggies before I hit the café.

12:50 pm

Arrive early at Go Raw Café West Las Vegas, my favorite place for a meeting. (http://www.gorawcafe.com) Holly helps me order Heart Healthy nibbles of dehydrated flax chips and salsa (no guacamole) and a Mediterranean Pizza topped with raw organic hummus, sprouted pumpkin seeds, Greek olives, mixed greens, diced tomatoes, tabouleh, bell peppers and sprouts.

Meeting goes well!

3:00 pm

Back home, 8oz glass of warm alkalized water and green tea.

6:00 pm

Chop up big bowel of romaine lettuce (no dressing, after rich lunch) and have with leftovers from lunch. Then dig into leftovers from the last two nights, Heart Healthy Italian Stew and Heart Healthy Nutrient Dense Soup. Surprising how good everything is cold. (So good not to have to cook!)

7:00 pm

Heart Healthy Recipes – Brown Rice Cereal

Crumble 2 organic brown rice cakes into bowel, top with ½ cup sesame seed cream and sprinkle cinnamon on top.

Get back to Cornell lectures.

9:30 pm

Call it a day.

– – — – — – — – –

Wednesday, September 9, 2009

Weight: 128 pH 7.0

1:00 am

Wide-awake at 1:30 am and it hits me that this is my last full day in town before I leave for Dr. McDougall’s Advanced Study Weekend in Santa Rosa and have a PILE of things to do before I go including finishing all the course work for the Cornell University Plant Based Certification Program. Toss and turn for a half hour.

1:30 am

8 oz glass of filtered alkalized water and get some work done at my computer.

3:30 am

8 oz glass of filtered alkalized water and surprised how fast two hours have zipped by. Know I need to get more rest if I’m gong to have a productive day so lay flat on the bed and practice TM meditation. Mind stays fully alert and give my body a rest.

4:30 am

8 oz glass of filtered alkalized water, hop on portable stair stepper and listen to Cornell lecture.

5:45 am

Out the door to the park to exercise and watch the sun rise. Feeling VERY tired and could easily go back to sleep but have too much to get done. Lift weights at gym followed by cardio on the elliptical. Only 94 calories in first 10 minutes (instead of 104 . . . my way of keeping score).

7:30 am

Energy soup with aloe vera hoping to get myself energized. Use inside pulp of the aloe in the soup and rub on leftover liquid on to my face, neck, and arms for a natural (chemical free) face-lift. (Just what I need today.)

Heart Healthy Recipes – Aloe Vera Energy Soup:

1-cup water, ½ small lemon (remove rind), 1 Tbl of fresh jalapeño pepper, Grind in super blender until 100% liquid & add 2-cups freshly sprouted mung beans, blend just enough to make more room. Add 1-cup cilantro, 1-cup parsley and liquefy. Add ¼ cup daikon radish sprouts (from my kitchen counter sprout garden) ½ cup aloe vera clear pulp (do not add skins) and liquefy. Slowly blend in ½ tsp powdered kelp and 1 tsp freshly ground organic flax seeds. (Kelp and flax meal will thicken it up so add last.)

So energized I call a friend (not thinking about how early it is) and wake them. (I should know better!)

8:30 am

Cup of green tea. Energy now really dragging so drink a second cup of STRONG green tea.

9:30 am

Two sprouted Nori Rolls with heaps of daikon sprouts and powdered kelp thinking that will wake me up.

Cup of green tea and back to work

10:30 am

8 oz glass of filtered alkalized water really dragging and get back to work.

11:30 am

Pack a cup of green tea to bring with me when I run errands.

1:00 pm

LARGE bowel of romaine lettuce with mung, daikon, alfalfa, broccoli sprouts (from my counter top sprout garden). ¾ cup of thin bean dip, ¼ cup Sesame Garlic Dressing topped with red lentil sprouts.

First time I’ve tried sprouting organic red lentils and surprised how quickly they are ready (24 hours) AND how good they are. Must do more often.

1:30 pm

Outside for 20 minutes sun for vit D then fall asleep on the couch while rereading T. Campbell’s “China Study”

3:00 pm

8 oz glass of filtered alkalized water. Really dragging and have lots to do so have another cup of green tea. (Like that is going to help.)

Hop on stair stepper while listening to a lecture on “Plant Based Nutrition and Elite Athletics.” Lecturer, Brendan Brazier who is a profession athlete and author of “Thrive Fitness, Mental and Physical Strength for Life” hits home with information on how we blow out our adrenals by stressing the body with stimulants like coffee & sugar. (I immediately think about the massive amounts of tea I’ve had today. Easy to do when you have things to do and want a shot of energy.) The problem, says Brazier is that it creates a spiral of highs followed by cravings AND increased cortisol. Increased cortisol can mean: increased appetite, food cravings (for starchy refined food), difficulty sleeping, irritability, mental fog, lack of motivation, body fat gain, lean muscle loss, visible signs of premature aging and dramatically increased risk of disease. (None of these sound good.)

This gets me thinking about when I was working 24/7 running our family medical clinic. I LIVED on caffeine during the day and a glass of wine in the evening. (So easy to fall into.) I experienced most of what the list above mentions.

Determined not to fall into the same spiral again!

According to Brazier the solution is more nutrient dense foods and less stimulants.

5:30 pm

Prep extra large Heart Healthy Energy Stew so I can freeze half to take with me to Santa Rosa for tomorrow’s dinner.

Heart Healthy Recipes – Super Nutrient Dense Vegetable Stew:

3 Cups filtered water into pot with 3 cups of dark organic kale, 2 peeled organic broccoli stems, 3 Tbl copped fresh jalapeño pepper, and 1 cup red onion. Simmer covered for 10 minutes. Pour into a glass bowel strain liquid back into pot. Add to pot 1 cup chopped red cabbage, 1 Tbl chopped fresh jalapeño and simmer for 5 minutes. Add 2 cups chopped organic broccoli crowns, ½ cup chopped red onion, 3 cloves of chopped garlic and simmer until done (about 7 minutes). Dump the veggies that are in the glass bowel into super blender with 2 cups filtered water, 1/4 cup of soaked pumpkin seeds and 1/2 cup sprouted red lentils and grind until thick. Pour into pot with cooked veggies, give a quick mix and remove from heat.

Eat half and freeze half – Boy, you can’t get much more nutrient dense!

7:00 pm

Heart Healthy Recipes – Brown Rice Cereal with Sesame Seed Cream:

Crumble 2 organic brown rice cakes into bowel, top with ½ cup sesame seed cream and sprinkle cinnamon on top.

Still hungry so munch on more rice crackers. Before I know it I’ve eaten the whole bag . . . don’t dare look to see how many calories I’ve consumed. That is the terrific thing about eating this way. You don’t have to worry about counting calories.

Get back to Cornell lectures.

10:30 pm

Crawl into bed.

– – — – — – — – –

Thursday, September 10, 2009

Weight: 129 pH 6.5

5:00 am

It’s a travel day to Santa Rosa for the Dr. McDougall’s Advanced Study Weekend (http://www.drmcdougall.com/) so I hop out of bed and get a bit of work done on the computer.

2 – 8 oz glass of filtered alkalized water

6:00 am

Walk in the park then to gym for good weight lifting session since I’m going out of town. Cardio on the elliptical goes extremely well, 104 calories in 10 minutes followed by a 10 minute cool down.

7:30 am

Several trays of sprouts ready to use so blend up a super charged energy soup with Aloe Vera.

Heart Healthy Recipes – Aloe Vera Energy Soup:

1-cup water, 1 small lemon (remove rind), 1 Tbl of fresh jalapeño pepper, ½ cup of clear aloa vera pulp (do not add skins) and liquefy. Add 2-cups freshly sprouted mung beans, blend just enough to make more room. Add 1 cup alfalfa sprouts, ½ cup broccoli sprouts, ¼ cup daikon radish sprouts and slowly blend in ½ tsp powdered kelp and 1 tsp freshly ground organic flax seeds. (Kelp and flax meal will thicken it up so add last.)

8:30 am

Cup of green tea

9:30 am

Make up 2 Nori rolls in an effort to use up the rest of the sprouts.

Heart Healthy Recipes – Sprouted Nori Roll

Nori (Seaweed) sheet (shiny side down) 1-cup mung sprouts, ¼ cup sprouted lentils, 1/8 cup sprouted daikon radish. (All freshly sprouted in my kitchen, for pennies.) Sprinkle of powdered kelp and smidge of sea salt and roll up. Yummm.

Start assembling kitchen items to pack. First thought that I would bring my small Blend Tech for making energy soups in the hotel room but remember that our conference sessions start early and don’t want to wake up my neighbors. Instead I pack a green powder drink purchased from Dr. Young. http://www.phmiracleliving.com/

Also (in Baggies) kelp powder, organic cinnamon, green tea, dehydrated eggplant croutons and dehydrated tomatoes.

Check with hotel and find out they have a frige in the room AND a Whole Foods Market not too far away. Make a list to purchase small amounts of organic unhulled sesame seeds, and wild rice that can be soaked in the room so pack a couple of strainers. Also pack my favorite zyliss (6 servings) salad spinner, paper towels and plastic bags so when purchase fresh veggies can clean and store them in the frig.

Very lucky that Dr. McDougall preaches the benefits of a low fat, whole food nutrition AND Chef Chad Serno (from Whole Foods Market) will be one of our speakers so I’m sure we will have lots of heart healthy yummy food . . . but still. Love having healthy snacks close by.

8 oz filtered alkalized water.

12:30

LARGE Heart Healthy Green Smoothie. I have beautiful fresh organic produce in the frig that needs to be used up!

Heart Healthy Recipes – Super Charged Green Smoothie

1 ½ Cups water, 1 lemon (remove rind), 3 cups romaine lettuce blend until liquid. Add 3 more cups of romaine and blend just enough to make more room. Add head of organic red lettuce and blend just enough to make more room. Add bunch of organic cilantro and liquefy. Mix in ½ cup of sesame seed cream and 1 Tbl freshly ground organic flax. Wow this is super thick (perhaps I should call it a soup) and tastes terrific. (Of course I’m a bit eccentric!)

Bottom line is that I got all my greens in for the day . . . don’t have to worry about greens for dinner. Grind up a cup of flax seed and pack it for the trip in a cool pack with baggie of frozen vegetable stew from last night’s dinner and small baggie of frozen azuki bean dip.

1:30 pm

Pack I cup green tea and I’m out the door to catch the plane.

2:45 pm

Check in and have a bit of time before my flight. Find a sunny bit of lawn at the airport, sit down, hike up my pants and get a bit of Vit D. It’s over 100 degrees (am I crazy or what) and get in a good 15 minutes.

Security does a thorough search of my carryon and finds the baggies of frozen veggie stew, azuki and lots of baggies of powders. She holds up the veggie stew and asks what it is. “Frozen vegetable stew so I will have something to eat when I get to the hotel.” She makes a face like I’m going to force her to eat it and walks over to a group of security officers gathered in a glass room. They all look at the baggie, look at me and have a good laugh. She comes back with a big smile and tells me that it is fine. She is my height and looks like she is carrying an extra 80 pounds. Ordinarily I would use such an opportunity to talk about the amazing benefits of low fat, whole foods but bite my tongue . . . she has the power to detain me. Don’t want to miss the flight.

Thought about packing the food in my check on but if the bag gets lost, who knows how the food will look (and my clothes) when I get it back.

3:00 pm

Munch on a pair I picked last Saturday and get a cup of filtered warm water from Starbucks.

6:30 pm

Arrive at the hotel and feast on dehydrated tomato chips, Heart Healthy Buckwheat Crackers, and garlic eggplant croutons. Veggie stew is still frozen hard as a rock so I set it on the patio and eat the azuki bean dip.

7:30 pm

Veggie stew is still mostly frozen but I don’t care . . . I eat it. Notice that the water separated from the sauce but still tastes good. Next time I will freeze 1-cup portions instead of 3 cups in one baggie.

11:00 pm

Wake up with the TV on (I should know better) and get ready for bed!

– – — – — – — – –

Friday, September 11, 2009

Weight: (no scale) pH 7.5

4:30 am

Wide-awake in Santa Rosa, a lovely 50 degrees outside.

8 oz of warm tap water.

I taste coffee in the hot water and see some sort of oil floating on top. Next time I will run water through “Mr. Coffee” to clean it when I first check in!

6:00 am

Pack 8 oz of warm water and head to the gym at Montecito Heights Health Club, on the grounds of the Flamingo Hotel. 35 minutes on the elliptical and staff tells me the water out of the drinking fountains is filtered. Fill several small glass bottles and head back to the room.

7:30 am

Mix 1 Tbl Dr. Young’s green powder and water in quart Mason jar with ½ tsp of kelp powder. Yuk, Yuk, Yuk . . . not as good as a fresh energy soup. (Am I spoiled or what?) Must pick up some fresh organic produce today!

9:00 am

Cup of green tea while working at the computer . . . Breathtaking view of the sun rising through lush green trees. Oh I do like this place!

10:30

On my way to Whole Foods Market — YES — spot a pharmacy across the street with an outside vending machine for filtered water, $.35 a gallon. Purchase a couple of gallons of drinking water from the grocery store, next door and a good looking guy on a bike asks me why I’m pouring drinking water on the plants. We get into a discussion about how chemicals can be leached into the water if it sits in the plastic too long. I explain that I’m never sure how long it has been stored in the bottle and at what temperature. (The hotter, the more it leaches.) Explain that I’m going to fill them with fresh filtered water. He seems intrigued (or at least looks like he is).

Carry water back to the room then take a 25-minute walk to Whole Foods Market to stock up on organic greens and fresh organic fruit. (You can never have too much!)

11:30 am

While waiting for a cab I’m starving, or at least it feels that way. Munch on organic Dulse (Wild Atlantic Sea Vegetable) and Lundberg organic Wild Rice Cakes.

Catch a cab back to the hotel and get into a conversation with the driver and find he had a heart attack 8 months ago at the age of 43!!! He tells me it was scary and really freaked out his wife and two teenage children. I asked him if he has changed what he is eating and he says yes he is staying away from cholesterol. Ask if he is still drinking milk or eating cheese and he answers yes. Suggested he pick up Dr. Esselstyn’s “Prevent and Reverse Heart Disease” because his protocol of heart healthy nutrition has been proven to get outstanding results. Better than any procedure or pharmaceutical AND no negative side effects. Of course I tell him the side effects will include feeling better and losing. Best of all his children will be proud of him and his wife will think he is sexier. He laughs and promises to pick up the book.

12:00

Ask the housekeeper for extra towels, lay them out on the bathroom counter, get out my salad spinner and rinse all the vegetables. Wrap them in paper towels and store them in clean plastic bags in the frig.

Terrific lunch of organic romaine lettuce, parsley, cilantro, celery and carrots.

Get into bikini and get 20 minutes of sun (Vit D) by the pool.

1:15 pm

Cup of green tea and back to work on the computer.

2:00 pm

8 oz filtered water.

Register for McDougall conference and immediately stake out a good seat. Crew setting up video equipment that will feed video over the internet. (Talk about high tech.) Jokingly ask video producer, Marco Cuevas, if he follows the McDougall program and he tells me he has been shooting McDougall for a long time but didn’t start the diet until a couple of years ago when his cholesterol and blood pressure skyrocketed. Now his BP is nice and low, cholesterol in the healthy 150’s AND (side benefit) he lost weight. (Don’t mind telling you, for a middle-aged guy, he is looking very attractive.) Ask what the wife and kids think and he says they are all for it. He sticks100% to a low fat, whole-food plant based diet while his family still eats some meat AND it’s working! I checked out Marco’s You Tube video called “When the Mind Says Goodbye” a loving tribute to his mothers journey into dementia; http://www.youtube.com/watch?v=lwfnZxHAXgA

Very touching. Can’t help but think of the gift Marco is giving to his family by cleaning up his arteries . . . not only for longevity . . . more importantly clean arteries = better blood flow to the brain = clearer thinking as we age.

3:30 pm

Eat a whole organic grapefruit cut in wedges . . . just like an orange. When I say whole I mean the white part too . . . yummmm.

4:45 pm

Cup of herbal tea and strike up a conversation with the woman sitting next to me as we wait for Dr. McDougall to open the conference. She is a tall lean, very attractive and I’m surprised to hear that 10 years ago she had debilitating rheumatoid arthritis. That’s when she started following the McDougall program and has been problem free since. I teased her that she sounds like a Star McDougaller and she sheepishly tells me that she is. You can watch her story at: http://www.drmcdougall.com/star.html (Phyllis Heaphy, former Rheumatoid Arthritis Patient)

Dr McDougall opens the Advanced Study weekend with an interesting talk entitled “The Starch Solution.” (Title for his new book.) Learned that the healthiest food we can eat is plant-based, whole food STARCH. He gives the examples of the gladiators, strongest humans of their time, eating a diet of barley. In fact they were called “Barley Men.” Science now shows us they had strong bone density without animal protein. Caesars solders would prepare for battle by eating barley and no meat to make them stronger. Dr. McDougall explains his protocol as a plant based diet of about 80% starches, 10% oil, and 10% animal protein. Interesting enough whole foods naturally contain about 10% oil and 10% protein so we don’t need to add any oil or additional protein. Sounds a bit extreme to me! He does mention that the average cost for three fast food meals a day is about $14 and one can eat a substantial 2,500 calories a day (plant based diet) for less than $3. Now I’m very interested.

6:00 pm

Dinner is a feast of low fat, whole foods including; hearty dal soup, stuffed mushrooms, tofu loaf, lots of steamed veggies, grilled sliced Portobello mushrooms, mashed potatoes, golden gravy and marsala mushroom sauce. Everything delicious, I’m in heaven but I do believe it would cost more than $3 per person! Don’t try the chocolate decadence pudding or raisin carrot cake because I’ve got to be up at 6 am to have my blood drawn and want the results to look good!

7:00 pm

Cup of spicy decaf tea and settle in to hear keynote address by John Mackey, CEO and founder of Whole Foods Markets. He opens by saying in the next 24 hours 3,000 people will die of heart disease (more than killed in 9/11) and it is completely preventable. (He’s got my attention.) He goes on to site study after study that points to how we are poisoning ourselves and we need to rethink our nutrient needs. “We don’t have a health care system, we have a health management system.” He says we can solve the health care problem by changing the way we eat and we are going to see a revolution in America in the next 10 years in healthy eating. He goes on to cover a number of exciting changes they are rolling out at Whole Foods Market.

Mackey says that in order to make the shift we need to learn how to cook and eat at home. Bulk sales at Whole Foods Market accounted for 20% of sales when they started 30 years ago, now bulk sales are under 1%. He says that one can easily eat very healthy for under $200 a month if they are smart. He has peaked my interest and I decide to give that a try!

Wrap up.

Spent an amazing couple of days at McDougall’s Advanced Study Weekend, eating an obsene amount of delicious food and am happy to report did not put on any weight. You can watch all the outstanding presentations (at a very reasonable rate) through November 11, 2009 at:http://www.mcdougallmedia.com/products.php?catid=1&pid=16&detail=true

More information about his programs can be found at: http://www.drmcdougall.com/

– – — – — – — – –

Now for a reality check:

6/5/09 my total cholesterol=177
9/10/09 = 149

6/5/09 LDL =111
9/10/09 = 89

Achieved without pharmaceuticals, using a low fat, plant based diet. Still need to get my LDL below 80 to be what Dr. Esselstyn says is “Heart Attack Proof.” Delighted I’m heading in the right direction.

Needless to say I’m totally sold on this lifestyle!

Posted in Exercising Smart, Extreme Nutrition, Stress Busters Tagged with:

Winning Stress Recipes: Raw Hummus

Living Hummus

Many thanks to Duncan Nash at Stop Theft in Auckland, New Zealand for complaining that my first posting of this recipe sounded WAY too hard.  Actually this dish is one of my all time favorites because it is so easy to make.  So here is the simplified version.

I love this dish because it gives a good shot of easy to digest protein & calcium, the healing power of garlic along with a healthy raw vegetable.  Most Hummus recipes call for tahini, or ground up sesame seeds made into a paste.  To get maximum nutrient value I prefer soaking raw unhusked sesame seeds and rinsing well to get rid of the enzyme inhibitors.  It also starts the sprouting process kicking up the nutrients the body can assimilate.

All my recipes are designed for a small food processor because I believe it’s important to eat fresh rather then storing leftovers in the frig.  (Again for maximum nutrients.)  If you are preparing for a large group simply double or triple the recipe and use a regular size processor.

Preparation: Simply soak ½ cup of organic sesame seeds (I prefer the unhusked) 4 hours, rinse and drain in a colander. They are now ready to use right away or any time that day.  (You will find they start going bitter if they sit for another day.)

In food processor:

I cup of raw organic cauliflower or zucchini (courgette)

Grind until fine

Add:

1/2 cup soaked and drained organic unhulled sesame seeds
3 Tbl filtered water
1 Tsp ground cumin
½ clove garlic
1 lime, juiced (or 1/2 lemon juiced)
Salt to taste

Blend the heck out of it until smooth and thick and you can no longer see the sesame seeds.  If not easily blending just add a couple of Tbl of water.  Once blended taste, then add extra salt or lemon juice.

Recipe modified and adapted from: Matt Amsden’s, RAWvolution Gourmet Living Cuisine.

Posted in Extreme Nutrition, Recipes Tagged with: , ,

Reverse Diabetes Diet

What a gift it was hearing Dr. Neal Barnard speak this week in Auckland, New Zealand.  I’ve seen him on DVD several times and am familiar with his terrific work but nothing beats getting to see these nutritional heavy hitters in person.

Brilliant presentation, lots of info, lots of laughs, easy to implement suggestions and ALL accomplished with in an hour.  Uplifting to see it done so well.

First a bit about Neal Barnard, M.D.  He is a nutritional researcher, health advocate, and author of over a dozen books including The Power of Your Plate (1990), Food for Life (1993), Eat Right, Live Longer (1995), Foods That Fight Pain (1998), and The Reverse Diabetes Diet. (2007).

His peer reviewed clinical research looking at the effects of a low-fat vegan diet on diabetes is groundbreaking.  In fact his suggested diet shows greater improvements in lipid control in type 2 diabetic patients then a diet based on the American Diabetes Association’s guidelines.

The good news he gives is that you can reverse diabetes (along with many other medical problems) AND eat all you want if you simply follow a low fat diet by:

1) Going Vegan. That means NO animal products . . . at all.  Animal products are both high in fat (yes, even skinless chicken) along with the fat being unhealthy saturated fat.

2) Going low fat also means no added oils and keeping seeds, nuts and avocados to a minimum.   Barnard explains that it’s the fat sitting inside our cells that interferes with insulin’s action.  His research shows that when you get rid of the fat inside the cells (through diet) you can reverse type 2 Diabetes.

3) Sticking with low glycaemic foods. This is simply a measurement of how rapidly any given food releases sugar into the bloodstream.  Higher numbers indicates that sugar is absorbed quickly.  An example he gives is bread (white or whole wheat) is high because it release quickly (as a result of the air pockets created by the yeast) while whole-wheat pasta is slower to release.  To find more information on the glycaemic index go to: http://www.glycaemicindex.com/

Dr. Barnard gave three suggestions for beginning a healthy diet that make a lot of sense to me.

1) Spend the first week “shopping,” meaning check out and sample vegan food to find what you like so you have several dishes to choose from.  (Great source for recipes is: http://www.pcrm.org/health/Recipes/)

2) Commit to giving it a 3-week trial to experience the results.  He says most people can stick to it for three weeks and that is enough time for the benefits to kick in.

3) Most important, check with your Dr. because changes happen so fast that you may need to modify medications.

Dr. Barnard’s book The Reverse Diabetes Diet lays out a very easy to follow plan and most important, answers any question you may have about following it.

The following is a modification of my favorite recipe from this book.

Broccoli Stir-Fry in Bean Sauce

This is quick, tasty, fiber-rich and packed with healthy phytonutrients.

1 teaspoon of finely chopped or grated fresh ginger
2 teaspoons crushed garlic
½ cup of cooked black or azuki beans
1 tablespoon of tamari (traditional soy sauce)
1 bunch of broccoli
1 large onion, cut into 6 wedges and layers separated
½ cup water
1 ½ teaspoon corn flour dissolved in 4 oz cold water.

Mash the ginger, garlic, beans and tamari together in a small bowl.

Divide the broccoli florets into bite-size pieces.  Peel and chop the stems into 1 cm (1/2 inch) pieces and stir-fry with onions and florets in water over high heat (4-5 minutes) until broccoli is crisp tender.

Turn down heat and add ginger and corn flour mixture and stir until the sauce is thickened.  Serve immediately.

Makes 4 side servings or 2 mains.

Posted in Extreme Nutrition, Health, Recipes Tagged with: , ,

Winning Stress with REAL Whole Foods

Heart Healthy Food on a Budget

OK I can almost hear you saying that food is NOT the only solution to stress.  You are absolutely correct . . . it is only one of many solutions. The reason I like to use nutrition as a platform for Winning Stress is simply because it works so darn well.

Dr. Esselstyn in his landmark book “Prevent and Reverse Heart Disease” woke me up to how valuable nutrition is by giving the example of Norway during World War 2.  When the Germans occupied Norway the first thing they did was confiscate all animal protein to feed their soldiers.  That left the Norwegians with basic plant rich foods they could harvest.

Interestingly enough, during the occupation, deaths from cardiovascular disease (heart attacks and strokes) went down . . . in spite of the fact the Norwegian population was under extreme stress.  That got Dr. Esselstyne thinking that heart disease could be reversed through diet alone.  His 20+ year study proves he is correct.

You may have heard President Clinton talking about his success with this way of eating in The Last Heart Attack Documentary made for CNN News  http://www.youtube.com/watch?v=S-Unn7LjFkI

Following you will find the recourses from a recent presentation I gave entitled “Winning Stress through Outstanding Nutrition—Quick, Easy, Cost-Effective and Yummy Solutions.”

Recourses:

Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn. This is the number one book I would recommend for a Heart Healthy Lifestyle.  Half the book contains yummy recipes that Dr, Esselstyn’s wife contributed.  Well worth the investment.  You can find his lecture on how to become “Heart Attack Proof” at: http://video.google.com/videoplay?docid=-5215695644951404318#

Shoppers Guide to Pesticides: http://www.foodnews.org/This is an absolute must!  You will want to print it out and carry it with you when you go shopping.

We talked a lot about nutrient dense fruits and veggies, you will find more information in the book, Eat to Live by Joel Fuhrman MD.  You can also download info and a chart at: http://www.drfuhrman.com/library/article17.aspx

John Mackey the founder and CEO of Whole Foods Market says this is the first book he suggests people read when they make healthy changes to their diet.I agree, it covers the most comprehensive nutritional study ever conducted along with references to over 750 other peer reviewed studies.  The China Study by T. Colin Campbell, PhD & Campbell II.   You will find a number of interviews with T. Collin Campbell at: http://www.plantbasednutrition.org/plant-based-nutrition/interviews/

If you are not sure you are getting enough nutrients check out the Cron-O-Meter designed to track daily diet calorie, vitamin, mineral, fat, and protein intakes free at:  http://spaz.ca/cronometer/

You may be thinking, OK I’m sold, so what do I do next?   My favorite resource for improving nutrition is Dr. Fuhrman’s (mentioned above) newest book Super Immunity.  You will find lots of terrific suggestions at http://www.drfuhrman.com/disease/default.aspx and terrific recipes at http://www.drfuhrman.com/library/recipes.aspx.

Thoughts & Audience Comments after the presentation  (Sigh of relief!)

When you stand in front of a group and suggest making MAJOR changes to what people have been eating, their whole life, you have to wonder what sort of reaction you are going to get.  The following comments tell me are on the right path:

“This presentation opened my eyes to new ways in bettering my life.”

“Most valuable was the information about the nutrient dense foods and recipe ideas.”

“Nutrition is VERY important to preventing heart disease.”

“Many things were new & opposite of what I’d heard-that olive oil is not good for you!”

“Emphasis on Plant Based Diet is what I liked best.”

The icing on the cake was this comment from well-respected wellness coach Vanessa Chamberlin Houssels:  “I thoroughly enjoyed Michele’s demo!  She is a seasoned pro with a command for the stage!  Her recipes tasted delicious . . . even my two young daughters gobbled up the tasty samples.  Job well done!

Many thanks to all!!!

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Winning Stress Recipes — Cantaloupe Smoothie

Cantaloupes are in season and this is now my clients new favorite to start the day.(Digests best first thing in the morning on an empty stomach.) According to www.whfoods.com, cantaloupe is a superstar in vitamin C & A along with being high in a number of other beneficial nutrients.By including the seeds (in a form that is easily bioavailable) it bumps up the nutrient density.

Serves 2

½ Cantaloupe

1 cup filtered water

4 ice cubes

Scoop seeds of the cantaloupe into a super blender (Vita Mix or Blend Tech) add 1-cup water and blend on high until seeds are completely liquefied.

Carefully remove the outer crinkly cantaloupe skin (OK to leave some of the green on) cut into large chunks and throw into the blender with ice cubes.

Blend just enough to make it smooth and the ice disappears.

Serve right away to maintain all the vitamins.

Enjoy!

Posted in Extreme Nutrition, Informative Articles, Recipes Tagged with: , , , ,

Winning Stress Recipes — Buckwheat Crackers

Inspiration for this recipe comes from the Go Raw Café in Las Vegas.

http://www.gorawcafe.com

My daughter fell in love with their “Garlic Stix” served on the side of her salad.  When we got home I threw this recipe together with what I had on hand in our pantry and it’s now a favorite.

Like the Stixs at Go Raw Cafe these crackers are; Live, Organic, Vegan, Gluten Free and Enzyme Rich.

1 ½ cup filtered water

2 Tbs fresh organic white onion

1 clove fresh organic garlic

2 heaped tsp of Costco’s Organic No-Salt Seasoning or 1 Tbl sea salt

4 cups sprouted organic buckwheat groats soaked and sprouted

1 cup freshly ground raw organic flax seeds

First soak the buckwheat for 6 hours in filtered water then strain and rinse in colander.  Rinse several times for the next 24 hours until you see a small tail emerge . . . about the length of the individual buckwheat.

In a super blender (like Vita Mix or Blend Tec) 1 ½ cups water, onion, garlic and seasoning or salt.   (Feel free to add any fresh herb you have in your garden.)  Add 3 cups sprouted buckwheat and liquefy.  Pour into a mixing bowl and mix in remaining cup of sprouted buckwheat then add the ground flax, mix well.

Spread on to a dehydrator tray with teflon sheet and let sit for a couple of minutes.  Score squares or long sticks before placing in dehydrator.  Dehydrate at 115 for 8 hours or until firm.  Turn over and remove teflyon sheet.  Dehydrate another 20 hours until crispy.

Stores great in the fridge for about a week (remember the healthy oil in the flax is very unstable) or in freezer for several months.

Thanks to Lu at Go Raw Café for the inspiration and if you would like to try her yummy selection you can order at: http://store.gorawcafe.com/brandcr.html

Posted in Extreme Nutrition, Recipes Tagged with: , , , ,

Winning Stress — Poking Fun At Our Media

Poking Fun at How Our Media Reports on Preventative Health

Fellow students in a course in the Plant Based Nutrition Certification program at Cornell University suggested I share the below paper. (Who says you can’t teach an old dog new tricks?)

After hearing a lecture on Calories, Obesity, and Diabetes by T. Colin Campbell (author of The China Study) we were asked to use information from the lecture and write a brief editorial targeting a health article or advertisement in a current magazine. Our editorial should challenge the information and recommend a better strategy.

For those too young to be familiar with AARP, it’s aimed at the over 55 crowd and claims to be the “world’s largest circulation magazine.”

Following is the editorial:

Letter to the editor: AARP Magazine

I was delighted to see the article “Reduce Your Diabetes Risk” in your November/December 08 issue. The article mentions that 57 million Americans have prediabetes and most people don’t know they have it. What a tremendous service educating your readers with specific tips from experts.

As I read it I was stunned to find “Mind your Meat” as the first tip, suggesting small portions of lean meat and removing skin from chicken and turkey. Study after study shows a plant-based, low-fat diet gives the best results for reversing diabetes. For example, a study at the Pritikin Center shows spectacular results with a low-fat plant-based diet and exercise. They found that out of the 40 dietetic patients on medications at the start of their program, 34 were able to discontinue all medications after only 26 days. This and other data was completely ignored in this article.

Another tip from the expert is to skim the fat from dairy products. If the above results achieved by eliminating animal products were so positive, then why would you encourage the consumption of dairy? As I thumbed through the rest of your magazine it became clear . . . a full-page advertisement for Niuragen PN with the heading “Diabetic Nerve Pain?” If readers maintain their illness, pharmaceutical companies find the perfect target audience with your readers.

At the end of the article, two of the three books to “Educate Yourself” are a laugh. Diabetes for Dummies (need I say more), and Living with Diabetes about management, monitoring, and medications. These would be perfect reading if you want to maintain the disease, rather than avoid it.

May I be bold enough to make a couple of recommendations to your readers who are serious about their health? An excellent book, Dr. Neal Barnard’s Program for Reversing Diabetes and the new documentary “Simply Raw: Reversing Diabetes in 30 Days” can be both found at Amazon.com.

Michele Comeau
WinningStress.com

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