The Case of the Disappearing Cholesterol

Too many people in my family die of heart disease and live with heart-related issues on a daily basis.  I suppose my family is no different than most as heart disease is the #1 killer in the United States.  The sad thing is that it is a preventable disease.  Our politicians bloviate about guns while remaining reticent about the self-inflicted epidemic of obesity, heart disease, and diabetes.  (Side note, I don't want the government involved I am simply want to expose its hypocrisy). 

Today, I searched back to my cholesterol results from January 2011 and my cholesterol was dangerously high. My HDL (good cholesterol) was extremely low and my LDL (bad stuff) was way too high.  The only thing that was looking borderline good was my triglycerides.  At the time I was doing what my doctor said so imagine my frustration when it only became worse!  That's when I started researching a plant-based diet.  My doctor told me the standard pablum of to eat filet mignon when eating steak, only skinless chicken breasts.  I was also supplementing with Shakeology.  The stuff  tasted phenomenal but didn't dent my cholesterol.  So I decided supplementation was a waste of time and money. 

I ordered three books from Amazon: Engine 2 Diet, China Study and Preventing and Reversing Heart Disease.  I spoke with my wife and shared my results and my aversion to going on medication without first exhausting everything in my power first.  She was onboard and has been 100% supportive from the beginning.  My nature is to research and come to my own conclusion on things.  The books arrived and I quickly began to devour them.  

Admittedly,  I didn't know how to cook.  I simply ate a lot of salads and fruit but I started.  The research seemed to be solid.  Honestly, what did any of these three men have to gain for me being plant-strong?  They weren't trying to surreptitiously move the needle for animal rights groups just trying to get people to eat healthier.  I was hooked. 

After eating a plant based diet for two months my total cholesterol decreased by 25%.  I was ecstatic but it still was too high.  I made the decision that my new way of eating was not simply a "wait and see" but a new way of life for me.  I continued down the plant strong path and become more knowledgeable in preparing delicious and healthy meals.  I never asked my family to join me.  However, some of the dishes I was preparing were better than the "meat and dairy" version.  

My next annual physical was in February 2012.  This time my cholesterol decreased an additional 29%.  In less than one year my total cholesterol went from 253 to 133!  People ask if it's difficult to maintain my plant-based intensity and honestly it is.  My vegan friends have something inside them that despises the use of animal products which is a strong ally and empowerment.  My Adventist friends have a religious reason for not eating meat.  For me however, it isn't the meat that's a problem - it's the prepackaged convenience foods (ie chips).  

Two years into plant-strong life and I am still doing well.  It is imperative for me to read up on plant-based diets.  I really enjoy Dr. Joel Furhman's writing and was recently introduced to Jeff Novick and Brendan Brazier.  I intend to order some of Novick's Fast Food books and Brazier's Thrive soon.  

My next-year goal is to have my LDL, HDL, and Triglycerides to be 60 each.  That would give me a total cholesterol of 125 (if my math is right).  Over the next 11 months I am going to be diligent about hitting that number and losing about 15 pounds as I prepare for my first spring triathlon.  I want to be fit inside and out and live a long and prosperous life. 

God bless! 

Chicken or the Egg

I've followed a plant-based diet for a couple of years and that one decision is the primary reason my blood lipids are well below the national average.  I attempted to "watch" what I eat and modify but that just didn't work for me.  You know, choose filet if you're eating steak, low-fat milk, low fat cottage cheese, low-fat yogurt, etc, etc.  My motivation for changing my diet was I didn't want to die of heart disease.  Pretty simple, right?

My wife is trying to get on board too.  So we've cleaned our house of the majority of animal based products.  My family has been fantastic about supporting me and trying new and exotic foods.  Some are good, some are excellent and some, well we won't try again.  Having said that, now that they are living the Eat to Live concept there are questions.

Today's question: "Why don't we have eggs in the house?  I want an egg for breakfast."

Fair enough.  Granted, my children are teenagers.  They couldn't care less about the China Study, the Framingham study or any peer reviewed studies that make a clear correlation between animal products and heart disease and other fatal diseases.  They want food that tastes good and they want it NOW.

For those of you that might care, here goes.  The majority of cardiologists and other respectable doctors have a firm conviction that excess cholesterol contributes to clogged arteries.  Clogged arteries eventually result in the patient requiring angioplasty or stents.

A single egg yolk contains about 1/3 of the daily recommended amount of cholesterol.   Our bodies create cholesterol as it is a necessary element to human existence and our bodies make all we need.  We do not need to eat cholesterol and plants do not contain cholesterol.  Go to any restaurant and order the breakfast special and you will get 2 eggs (fried), 2 slices of bacon or sausage, 2 slices of toast lathered in butter and fried potatoes.  This study indicates smoking and egg yolks are about equally unhealthy.

Well what about the egg white?  Fair question.  The egg white is pretty much pure protein - animal protein.  Animal protein in many peer reviewed studies has been found to have an adverse impact on our health and well-being.  We eat more protein than we need.

Think about what an egg white is designed to do.  It is designed to nourish a an embryo to full functioning chick in a short period of time.  Why should we as humans eat something that was designed as such?  Just food for thought, so to speak.

Also, opportunity cost.  If you're eating an egg you probably will not be eating something that is better for you such as an orange, blueberries, strawberries, oats, banana.  Our bodies need the nutrients that are contained only in plant-based foods.  There are better choices than eggs and egg whites.

Will an occasional egg white or even egg put you in the ER?  Absolutely not! Unfortunately, most of us simply don't eat the "occasional" anything.  Six-egg omelette anyone?

Obese Indignation

At the risk of being way too transparent I type this post.  I'd be the first to freely admit that eating healthy is difficult and requires diligence and discipline.  Maybe I am making excuses for my wanton, holiday behavior but I think it's extra tough for those of us that do not eat plants based on ethical/moral reasons (ie vegan) or religious (7th Day Adventist).  The plant-based diet I follow is solely based on willpower and I was sadly running on empty for quite some time.

I began following a plant-based diet in 2011 after getting negative cholesterol results.  I was diligent.  I had a re-test date etched in stone and really wanted to get that number down to a manageable level.  Before converting I read Engine 2 Diet, The China Study and You Can Reverse Heart Disease.  These three books helped me immensely and gave me some ideas on how to prepare tasty food. 

I then stumbled upon the book Eat to Live.  That gave me increased motivation to not only get and keep my lipids under control but to lose excess weight.  I followed Dr. Furhman's diet and the weight began to fall off.  To be fair I was also doing a P90x and Insanity hybrid exercise routine.  The results were remarkable but surprisingly not everyone was thrilled.

I began to get back handed compliments on a regular basis.  "Oh my God! If you lose any more weight you're going to blow away."  "Let me introduce you to my new friend, Slim Shady." Sadly, I still was about 5 pounds too heavy!! Unfortunately, the comments began to wear me down and my food choices began to deteriorate.  I didn't eat meat or dairy but began to fall into the processed food and booze trap.  The weight slowly began to reappear.

I was at the Y swimming last night and decided to weigh in after my laps were complete.  I knew I was up but wanted to quantify the number.  I'm not really big on scales but was sure I was inching to close to an area I worked to hard to flee - and I was right.

I've allowed the opinons of unhealthy people to get me off the mark of staying healthy and living a long, pain free life.  I've allowed back handed compliments to break my focus on what's really important to me.  Being healthy is one of my core values.  I don't want a spare tire, muffin top or love handles.  I don't want to be dependent upon Lipitor, Cialis, insulin, or BP medicine.  I don't want stents, back surgery, or to test my sugar daily. So I'm declaring my freedom today.

I declare my freedom from back-handed compliments.  I declare freedom from caring what people think (other than my doctor) of how much I weigh.  I've seen too many people die prematurely based on poor eating and exercise habits and I am not going to be in that statistical category. 

I'm free and will begin dropping the weight again.  Next fat person that says to me, "If you lose anymore weight you are going to blow away", I'm going to say, "No, I won't fat ass I'll just hold on to you!" 

Okay, I'm too nice but I just might be thinking it. :)

Healthy, Wealthy, and Wise

The following scripture could possibly be the most often argued about, misunderstood, over used, under used and misquoted in the entire New Testament. The "positive confession" and "name it and claim it" groups often hijack scriptures and beat them into oblivion until the rest of us simply avoid it for fear of being connected to a particular group.  Others are afraid to believe that God would want people to prosper (read do well) and live healthy lives.  Personally, if God wants me broke and sick I don't want Him or want anything to do with him.  I don't believe that is the case at all though. God has empowered me to prosper and given me the tools to live a healthy life.

Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers. (3 John 2)

Changing our minds is the first step for changing our lives.  More people die from self inflicted wounds (obesity, Type 2 Diabetes, High Blood pressure, etc) than drunk drivers and homocides. Basically, we're very good at killing ourselves one bite at a time, one drink at a time, one smoke at a time, and one 30-minte sit-com at a time. 

The Adventist movement strongly encourages a plant-based diet.  I'm not Adventist and don't pretend to know or understand their theological standing on many issues.  However, I don't believe that God requires a vegetarian lifestyle. Having said that, I do believe eating a whole-food, plant based diet is better for our health.  Animak products just aren't the best choice with all of the other choices available to us today.

All things are lawful for me but not all things are profitable.

Of course hundreds of years ago one couldn't go to the market and purchase pomegranates, pineapple, strawberries, blueberries, collards, almond milk, and zucchini.  International trade has made our ability to eat in healthy manner relatively easy.  Yet, people choose to have their minds clouded with absurd science, folklore, and borderline voodoo on a daily basis.

Where do you get your protein?  If you don't drink milk you will have brittle bones!  Plants are incomplete proteins at best.  All of these and all other plant-based myths have been exposed as poppycock by people such as Dr. Joel Furhman, The China Study, and dozens of others.

Eating a nutritious, healthy diet can be a challenge but is easier now than it has ever been.  It requires focus and long-term thinking but can be done. 

Join me!

Big Rocks and Little Rocks

Dr. Stephen Covey revolutionized the time management concept with his ground breaking study and subsequent book, The Seven Habits of Highly Effective People.  In the audio version of the book he provides an example of doing the most important things in ones life first.  The example is a person placing rocks in a large container.  The person fills the container with large rocks first until it is filled to the top.  He then asks if more rocks can be into the container.  Most reply in the negative.  He then pours smaller rocks, pebbles, and finally sand into the container.  The moral wasn’t that we can always find more time but if we do the big things first the “little” things have a tendency to fit as well.  The same idea applies to eating healthy.

The typical diet contains large amounts of meat (saturated fat) and potatoes cooked in a way that renders them unhealthy (fries, baked with sour cream and butter, mashed with butter, etc.).  Most people do not eat raw fruits and vegetables and it is a contributor to the epidemic of obesity, adult onset diabetes, and heart disease. 

Imagine you want to eat steak and baked potato for special meal.  You get the customary salad that is iceberg, a few shreds of carrot and maybe a tomato wedge.  To that, you add shredded cheese and about 150-300 calories of salad dressing.  Out comes the steak and I don’t know of any restaurant that sells a 3 ounce steak – a petite is typically 6 ounces.  On the side is a large baked potato that requires 2 tablespoons of butter and an equal amount of sour cream.  What if we used our big rock/little rock paradigm?

First course get an expansive salad.  About 2 cups of romaine, a cup of shredded red cabbage, shredded carrots, chopped bell pepper, broccoli florets, and tomato slices.  Slice a slit in a baked potato and insert a bay leaf inside and wrap it in tin-foil and bake it until it is tender.  Eat the entire potato (the skin!) and flavor it with a few drops of Braggs Liquid aminos or some salsa.  Now the steak becomes a side dish not the main dish.  As Dr. Joel Furhman states emphatically, “The salad is the main dish”. 

I don’t advocate eating meat because it really has no nutritional value.  The problem is not simply eating meat is bad, it is that people aren’t eating sufficient fresh vegetables.  It’s an opportunity cost thing. 

Now for dessert: Fresh fruit!

Why is the Bar So Low?

Happy Friday! 

The weight is still coming off a little bit at a time.  I was down almost 2 ½ pounds this week – praise God.  Still hanging tight with the Eat to Live concept and it is working well for me.   As for exercise, I am continuing with Insanity on Tuesday, Thursday, and most Saturdays.  I do strength training on Monday, Wednesday and Friday and yoga on Sunday.  Actually I modify P90X to fit into 45 minutes.

My initial goal was to lose “the final 15” during this fit challenge but I think there will be more to lose than that.  There are 5 more weeks remaining in the challenge and I’ve been averaging about 1 ¾ pounds per week (which includes 2 weeks when I was up ½ pound+).  If I continue on my current pace I will have lost 21 pounds in 12 weeks.  I can tell a difference in my body but I also know there is more to lose.  When we’ve reached our ideal weight our bodies will inform us by not losing any additional weight. I still have love handles (that aren't so lovely) and a bit of a belly.

I think we have lowered the bar so much when it comes to health overweight is now considered normal.  When people begin to travel from obese to overweight to fit people think they are too skinny.  Excess belly weight is dangerous as it results in excess fat in the liver. Excess fat in the liver leads to many, many adverse health functions.  So it is essential to lose that extra insulation around our midsection.  I’ve found a plant based diet to be the best way to do that.

I am getting a lot of requests for plant strong recipes.  My wife has encourged me to put some together and make a book so I am working on that.  I want to get to about 100 recipes – wish me luck or pray for me (which ever is your forte).  I will begin posting some on a regular basis as soon as I get the minute details down pat.  Unfortunately I often cook by the seat of my pants and that must change. 

Eating to Live

As mentioned previously, I need to lose about 20 pounds.  The majority of people I discuss this with feel I am being way to aggressive.  Of couse, most everyone I know is overweight or obese -- so I guess it's all relative. 
My reason for losing weight is primarily medicinal.  I think having my heart cracked open or inserting stents into arteries is extreme - much more extreme that choosing a plant based diet.  So, I soldier on...mostly alone. 
I picked up the book Eat to Live recently for reinforcement and encouragement.  I found it an easy read compared to the China Study.  Most of the information wasn't new to me but it's always nice to have the concepts reinforced.  See, my reason for eating a plant based diet is not religous or moral but medicinal.  I don't have the moral or religous boundaries to keep me on the straight and narrow. 
I intend to follow the Eat to Live plan during my "biggest loser" challenge that begins tomorrow.  In a nutshell, here is the plan:

• At least a pound of raw vegatables per day
• At least a pound of cooked vegatables per day
• At least 4 pieces or servings of fruit per day
• An ounce of raw nuts per day
• One serving of starchy vegetables or whole grains per day

The plan is intense but preferable to drugs, surgery, premature death or a low quality of life.  I see too many people living a life of "moderation" and killing themselves on bite at a time.  I am going to give it 100%.

See you on the flip-flop,
TK