smoothie time

Today I made a bunch of smoothies for next week. This is a lot of fun for me. Here are the ingredients for 12 servings! From left to right, we have 6 bags of spinach or baby romaine, several bags of berries, 12 oranges, 6 pomegranates, 6 bowls of grapes, 4 kinds of seeds (hemp, sunflower, pumpkin, and flax), our supplements (gentle care, osteo-sun, DHA), 12 dates, and the large grocery bill is laying in the front. This is definitely the most expensive part of my grocery bill! This will be an issue in my future but right now I'm going to enjoy it.










I make the smoothies in batches of 2. Here's the first batch for housemate. Dr. Fuhrman said, don't make all your smoothies with spinach because it has a lot of oxalic acid. That limits the absorption of calcium and maybe other things. Well, housemate doesn't like smoothies made with salad but I decided to try to anyway, using mild baby romaine. So this one has a banana and a couple of dates to sweeten it up. I thought it tasted great, so I think housemate will like it.














I made another similar batch for housemate with strawberries instead of blueberries, everything else the same:














Then I made a batch for me with spinach because the co-op had local spinach today and it will probably be the last time this season. This had mango and pineapple for the fruit. This was the best-tasting smoothie of all--really good! Housemate claims she doesn't like the green color so I get them for myself. Oh there was a lime too but I forgot to put it in the picture.













Next, several more batches for me and housemate with spinach and blueberries & raspberries or blueberries & strawberries.














The counter got messier and messier. The pom juice splattered on everything nearby, including the walls and floor. I thoroughly enjoyed snacking on the pom kernels. I need to stop snacking while preparing food in general, but not while making pom juice.














Time to cleanup:













I did a good job cleaning up and surprised housemate who usually has to deal with my messes.

Here they are in the freezer. Housemate's are the glasses on right with foil on top. Mine are the bottles at left. I sometimes eat out so the bottles are flexible that way.















Yes, that is haagen daaz ice cream at top right. That's for family visits. It doesn't tempt me, but I admit vegan ice cream would, so that's not permitted in the house.

compost!

Today I harvested our compost! This is about a 2 hour job that I do twice a year. That's easiest enough. We use a very low-tech and low-maintenance method for composting. We made a chicken wire/lattice box divided into two areas. We throw produce and yard waste on one side for 6 months while the other side composts, then repeat. If I am not totally lazy, I'll turn the compost occasionally. I think I did it once this summer. Here's our bin. We've been throwing produce into the left side since spring and let the right side compost our winter waste. You can see corn stalks growing out of the left side (in front). We ate lots of corn this summer.















Here's a close-up of the right side. I dug it all up and threw it over the fence into the garden.















Now it's all dug up and in a pile just behind the fence in the garden:















Now I'll move the pile from the left into the right side, mainly to just turn it over. It might be hard to see but there's worms everywhere. No need to buy worms for our pile.















The bottom of the left side was composted too so I threw that in the garden. Now the left side has been turned over and is on the right side. That will finish composting over winter and we'll fill up the left side with produce and yard waste.















Here's the pile in the garden:















I started spreading it but got tired. I'll finish tomorrow.















Here's our collards and kale, still going strong!














Overeating

I overate last night. It started when I ate lunch even though I wasn't hungry. I was very hungry at brekky so had a smoothie and a cup of beans. I like having this for brekky because I usually haven't eaten in a long time and I just exercised. That was about 9:30 am. But then lunch comes too soon. I waited until 12:40 pm to start preparing. Like usual, I snacked as I prepared. Lunch was steamed veggies of all kinds (broccoli, carrots, beets, brussels sprouts, leeks, kale) and vinegar and ground seeds. I had leftovers and 1 cup of beans for an early dinner at 5 pm. Dessert was an apple and orange. Okay, I should have stopped there but no, I had 3 more apples (small anyway), and then some cherry walnut ice cream. Boy was that good. okay, could I fit anything else in? Yep, a banana and some peanut butter (< 2 Tbsp thank goodness). Then I waddled to the hockey game. I was full until noon today. I didn't go to exercise this morning because I was full. I'm embarrassed to admit this. I'm thinking I should go back to logging everything I eat to keep myself accountable, 'cause it's embarrassing to have to write down stuff like that. I don't know why I'm doing this. I think I'm just getting into bad habits. or it's emotional or something. I am going through some big changes in my life, or at least, considering them. Another problem is my mealtimes. I would prefer to eat two big meals at about 10 am and 4 pm. But cohabitation requires me to prepare a big meal at 1 pm. Regardless of the reason, I have to start behaving. As Dr. Fuhrman says, no excuses.

clogged arteries

I've wondered what clogged arteries look like. The first part of this video shows one. Actually that whole series of videos is very interesting. The speaker is Dr. Klaper who is one of the doctors who gives advice on Dr. Fuhrman's forums. He's extremely gracious and knowledgeable. In fact, I think I have a crush on him. :)

Interview with Dr. Caldwell Esselstyn

How a plant-based diet cures heart disease.

Oct. 29

Today I only had two meals again. Interesting (for me). I liked it. It was easier than making 3 meals! I wish I could do this every day but I don't think it will fit in with housemate's lunch schedule.

Brekky was a smoothie and a cup of beans at 8 am. I'm trying out these heirloom beans from Rancho Gordo. I don't even bother adding spices or onions, just soak them overnight, cook them for a few hours, and put in the fridge for the next day or two. I have to admit, they are good. I'm starting to love beans, and love feeling satisfied for several hours.

I had 3 large carrots at 2 pm. I was hungry and it gave me energy for my bike ride home.

Then dinner was my current favorite salad. I also had a couple of small oranges. and a couple Tbsp of pumpkin seeds. That was from 4-5 pm (I start snacking while preparing...). I got really full from my giant salad (loaded with greens, beans, peas, nuts, veggies and fruit). It's 8:40 pm and I'm not the least bit hungry. The beans have real staying power.

Health Insurance Reform Options

October of 2009 has been an exciting month for health policy wonks. For those of us who enjoy the study of health policy, it doesn’t get much better than this. In this post we briefly describe some of the key health policy ideas still surviving the legislative process. This is not intended to be a thorough review of each measure. As always with complex legislation, the devil is in the details.

The “Mandate”: All the key bills making their way through the House and Senate include a mandate that everyone be required to have health insurance. A health insurance mandate is going to happen, one way or another. Now, for those of us without health insurance, there are provisions (tax credits or “subsidies”) to make insurance affordable. How much those tax credits will offset the cost of buying insurance for each income bracket is still being debated. Likewise, the size of the penalty for not buying insurance is also still being debated.

The “Public Option”: For all the attention this idea is getting from both inside and outside of the Washington beltway, it’s really less interesting to this student of health policy because it’s not as creative or innovative like the other tools being discussed e.g., health insurance exchanges, state-based high risk pools, payment reform, value-based purchasing initiatives… the list goes on. Yet, because the “public option” strikes at a historical, deep-rooted political ideal (the role of government in the private market), it has received the vast majority of attention from the media and the lay public. The audience should know that the “public option” is so fluid in meaning at this point that no one really knows what the “public option” will mean for healthcare. It could be national or state-based; states may be given the option to choose to participate; it might be tied to Medicare, it might negotiate with providers on its own. The point of having a public option is to make premiums affordable by keeping the insurance industry honest and competitive. Recent attention has been given to a maneuver that would create a pathway for the public option in the future only to be implemented (or “triggered”) if insurance companies fail to cover the desired percentage of the population. Votes are needed either way - look for compromises on this issue, not one extreme or the other.

Health Insurance Exchange(s): This is perhaps the most exciting part of health reform, yet few fully understand how important exchanges will be for this health system. For a whole lot of reasons, individuals purchasing insurance on their own have been at a massive disadvantage to those who receive insurance through their employer. An insurance exchange would create a clearinghouse of insurance plans for individuals and families to choose from. For the insurance industry, it also creates a massive pool of potential customers who otherwise might not seek insurance. Like the public option, the exact structure and functioning of the exchange or exchanges is not yet known, i.e., there could be one big national exchange or many “state-based” exchanges. Regardless of approach, there are a few things likely to be included in an individual market exchange. First, the government (either federal or state) will likely set the rules. For insurance companies to participate, the plans they offer would have to meet specific criteria for quality, cost, and access. Furthermore, the ratios by which they can increase or decrease premiums based on age, smoking status, and family size, will likely be fixed.

Subsidies: Finally, the most expensive piece of reform: premium subsidies. Every proposal creates subsidies to buy insurance – so regardless of plan, we will see subsidies. This is where the biggest chunk of the 800 billion to 1 trillion dollars will be spent. The core goal of every reform proposal is to get everyone insured, and health insurance is expensive. Therefore, based on percent of federal poverty level, individuals and families will receive some form of financial support from the federal government to offset the cost of purchasing insurance. The manner in which this financial support is distributed and the size of the subsidies based on income is still being debated.

The mandate, public option, insurance exchanges, and subsidies are 4 key ideas being debated this fall in Congress. There are many more ideas and changes to the system included within each proposal, however. Needless to say, it’s the golden years for health policy wonks – the months of November and December should be very exciting. Stay tuned.

Rich Toner, MS

The Contrast in Theology and Life

I quote in full a recent post from Christ is Deeper Still:

Fred Sanders reflects on the death of Paul Tillich -- liberal theologian, serial adulterer -- here. Sanders recounts:

After his death, [Tillich's wife Hannah] returns home and opens his locked drawers. “All the girls’ photos fell out, letters and poems, passionate appeal and disgust. Beside the drawers, which were supposed to contain his spiritual harvest, the books he had written and the unpublished manuscripts all lay in unprotected confusion. I was tempted to place between the sacred pages of his highly esteemed lifework those obscene signs of the real life . . . ."

If there could be placed between the sacred pages of our theological lifework the obscene signs of the real life, would there be much difference between Paul Tillich and us, really?

apple, edamame, sweet pea salad

Ingredients for a full meal (1 large serving):

2 oz salad greens, chopped
small chopped apple
1/2 large or 1 small red bell pepper, chopped
1/2 cup edamame, thawed in microwave for a minute (optional--could just have more salad dressing)

Combine everything. A high protein, delicious, filling meal! This one has a chopped raw beet instead of a red bell pepper.

still figuring out how much to eat

It's weird. I used to know how much to eat. I stopped when I was full. I was overweight because I was eating unhealthy food. Then I started eating healthy food and lost weight. As I ate more healthy I needed to eat more. So I got in the habit of eating a lot. Then I learned from Dr. Fuhrman to eat more beans and nuts and seeds to grow muscle. So I've been doing that. But those expand in your stomach, so now I'm getting overfull. This week I'm trying to regulate it better. Yesterday and today I only ate two meals. This is mainly because I was busy and was only cooking for me so went on my own schedule.

I find after my morning exercise class, I like a big breakfast. A smoothie and a cup of beans is very satisfying and also follows Dr. Fuhrman's recommendations of beans, greens, and nuts & seeds being a good high-protein meal after exercising. Yesterday I had that at 11:30 am because I had a later exercise class. Then I didn't bother with lunch and had a lovely giant salad for dinner about 5:30 pm. And then had a few carrots about 7 pm. That was good.

Today I had my smoothie and beans at about 9:45 am. Then I had a big lunch/dinner at about 3:30-4 pm. This consisted of a few carrots, some leftover veggies and black bean hummus (from Monday's lunch), and collard greens & beet & onion & seeds cooked up (yummy!). And a small apple and small orange. That was too much. I'll try to remember that tomorrow.

I did kind of like the 2 meals per day though. It takes several hours to get hungry when you eat the beans and nuts and seeds. But I don't know how to fit that in my normal schedule when I'm cooking for house-mate too and eating lunch at 1 pm, which is too close to brekky. I guess I just need to make a smaller lunch.

interview

I got interviewed by fastrecipes.com about being a vegan. Here's the interview. I don't know how long it will stay there.

Heart Attack Risk Reduction: The Low-Hanging Fruit

Dr. Yongsoon Park and colleagues recently published a great article in the British Journal of Nutrition titled "Erythrocyte fatty acid profiles can predict acute non-fatal myocardial infarction". Stated simply, the title says that the fat in your red blood cell membranes, which reflects dietary fat composition, can predict your likelihood of having a heart attack*. More accurately than standard measures of heart attack risk such as blood cholesterol.

Let's cut to the data. The investigators examined the fat composition of red blood cells in people who had suffered a heart attack, versus an equal number who had not. Participants who had heart attacks had less omega-3, more long-chain omega-6, and particularly higher trans fat in their red blood cells. In fact, 96% of the heart attack patients had elevated trans fat levels, compared to 34% of those without heart attacks. This is consistent with a number of other studies showing a strong association between blood levels of trans fat and heart attack risk (ref).

92% of heart attack patients were in the lowest category of EPA in their red blood cells, as opposed to 32% of those without heart attacks. EPA is an omega-3 fat that comes from fish, and is also made by the body if there's enough omega-3 alpha-linolenic acid (think flax and greens) around and not too much linoleic acid (industrial vegetable oil) to inhibit its production. 96% of heart attack patients were in the lowest category for alpha-linolenic acid, compared to 34% of the comparison group. 0% of the heart attack patients were in the highest category for alpha-linolenic acid.

62% of heart attack patients were in the highest category of arachidonic acid (AA), compared to 34% of the comparison group. AA is made from linoleic acid, and is also found in animal foods such as eggs and liver. Animal foods from pasture-raised animals are lower in AA than their conventionally-raised counterparts, and also contain more omega-3 fats to balance it.

The investigators found that low omega-3, high AA and high trans fats in red blood cells associate with heart attack risk far better than the Framingham risk score, a traditional and widely-used measure that incorporates age, sex, smoking status, total cholesterol, HDL, hypertension and diabetes.

If the associations in this study represent cause-and-effect, which I believe they do based on their consistency with other observational studies and controlled trials, they imply that we can have a very powerful effect on heart attack risk by taking a few simple steps:
  1. Avoid trans fat. It's found in margarine, shortening, refined soy and canola oils, many deep fried foods and processed foods in general.
  2. Avoid industrial vegetable oils and other sources of excess omega-6. Eating pastured or omega-3 eggs, rather than conventional eggs, can help reduce dietary AA as well.
  3. Ensure a regular intake of omega-3 fats from seafood, or small doses of high-vitamin cod liver oil or fish oil. Flax oil is also helpful, but it's an inferior substitute for fish oil.
This study was conducted in Korea. It's a striking confirmation that basic nutritional principles span races and cultures, likely affecting disease risk in all humans.

In the future, I hope that most doctors will measure blood fatty acids to predict heart attack risk, with more success than current approaches. Instead of measuring cholesterol and prescribing a statin drug, doctors will prescribe fish oil and easy-to-follow diet advice**. Fortunately, some doctors are beginning to measure red blood cell fatty acid levels in their patients. The forward-thinking cardiologist Dr. William Davis has discussed this on his blog here. Take a good look at the graphs he posted if you get the chance.


*The title of the study is misleading because it implies a prospective design, in which blood fatty acids would be measured and volunteers followed to see who develops heart disease at a later time point. This study was cross-sectional (also called case-control), meaning they found people who had just had a heart attack and measured their blood fatty acids retrospectively. The other study I referenced above was prospective, which is a nice confirmation of the principle.

**"Eat butter on your toast. Ditch the margarine."

banana-walnut ice cream

Hard to believe this can be so good.

Stick 2 serving bowls in the freezer before starting to cool them off.

Ingredients for 2 servings:
2 frozen bananas
1/2 oz raw walnuts
1/2 - 1 Tbsp hemp seeds + 1/2 cup water, or 1/2 cup soy or nut milk
1/4 tsp vanilla (optional)

If using hemp seeds, blend them in the 1/2 cup water. Then add everything else and blend until creamy. Add to bowls and serve!

Weekend cooking

I haven't been posting my food much lately, sorry. But I'm making great progress studying for my nutritional excellent trainer exam. I read 100 pages of my nutrition book this week! 100 more to go...I've been getting up early every morning to read it.

My groove during the week has been smoothies at brekky, my current favorite salad at dinner, and then cooking up something at lunch with some collards or kale on the side (still lots in the garden). I recorded what I cooked for lunch earlier last week. Tomorrow will be my all-time favorite black bean hummus. That may have to be a weekly rotation.

Then on the weekend I get my treat, which is a really good smoothie without the spinach. This is like having a milkshake. Now, I'm still misbehaving on the weekends. Here's what I did yesterday. After eating my delicious smoothie, I then made next week's smoothies. This is a good idea so the weekday's are less hectic. However, there's usually some leftovers from each smoothie that I have to eat and then I get pretty full--it's probably equivalent to drinking another full smoothie--though I'm getting better at making them just the right size to fill the two glasses. Then yesterday I made a huge batch of a Fuhrman recipe which is a greek chickpea salad. I basically made 3 batches, one for a party yesterday, a party today, and for us to have at home. A bad habit of mine is eating while preparing, which I did in spades yesterday, so I got more full, and then ate more at the party and got still more full. Then I wanted one other treat, as I've been experimenting with what treats I want to have. I decided I get a treat or two on the weekend, see. So I tried to make a carob-cashew dip similar to this chocolate cashew dip with date sugar instead of dates, and with carob instead of chocolate. Well, it wasn't as good. And it's too sweet. I ate that with a banana. So I think my conclusion is that my favorite treats are the Saturday morning smoothie, and banana walnut ice cream. But yesterday, with all the cooking and experimenting I ate too many nuts and beans and got overfull. So I have to watch that. I think I get uncomfortable if I eat more than 3 oz of nuts and seeds, and 2 cups of beans, per day.

Today I had my usual smoothie, and the greek chickpea salad, some carrots, an apple and orange. I did eat too much of the salad again but it was sooo goood. And I feel okay, not tooooo full.

Saturday morning smoothie

This is my weekend treat smoothie (no greens). Serves 2.

Ingredients:
1 ripe banana
1 bag frozen blueberries
1 bag frozen sweet cherries
1/4 - 1/2 cup raw cashews or other nut (pecans?) or seed
1 cup grapes (optional)
1/2 cup fresh pomegranate juice (optional)
water as needed (1/2-1 cup)

Pour the frozen berries in a big bowl, microwave for 30-60 seconds (optional). Blend cashews, grapes, and liquid in blender. Then add the other ingredients and blend until smooth. It's as good as any milkshake.

Noonan on the Presidents "Rubble"

In a wonderfully-written article by Peggy Noonan (I've always liked her style), she explains why it's time for the President to "own" his lot in life. The take-away quote for me, however, is:
"...It is never a good sign when the president gets folksy, dropping his g's, because he is by nature not a folksy g-dropper but a coolly calibrating intellectual who is always trying to guess, as most politicians do, what normal people think. When Mr. Obama gets folksy he isn't narrowing his distance from his audience but underlining it. He shouldn't do this. "

date butter

When you want a quick sweet spread.

Ingredients:
1 spoon date sugar
1 spoon ground raw cashews or other nut (e.g., almonds,
1 spoon water or as needed for desired consistency

heat in microwave for 20 seconds, stir. eat or spread on something. Obviously, you can make a bigger batch.

I sometimes buy "essene buds" from my co-op. These are sprouted wheat berries, ground almonds and raisins. Heat one of these in the microwave, and spread with the date butter and it's a nice little treat. It might cure a craving for a muffin or cupcake.

Food this week

I haven't been home much this week--morning, afternoon, or night, so haven't cooked much. This is when it's good to have food in the freezer. And it was good I made all those smoothies on the weekend because I didn't have time to make them in the mornings. I had a smoothie every day, and I made a lot of salads like I showed yesterday. I was home Monday at lunch and made what I think is my favorite lunch: black bean hummus and lightly steamed (in the pressure cooker) vegetables for dipping. That sounds good, but it's really fantastic. The vegetables were carrots, broccoli, beet, rutabaga, broccoli sprouts. I finally steamed them the right amount of time: 1 minute on the 5 lb pressure setting. They continue to cook as they cool and are not too mushy, not too crunchy. I also tried a turnip but it was kind of bitter. We had that meal on Monday and Tuesday. Then today and tomorrow we're eating the refrigerator soup I made one day before going out of town (and froze). Tonight I had that on top of a big plate of collards. I made house-mate's with sweet corn and peas.

I did splurge one evening I was home, and just after I got my new blender, which I love! I ground up cashew nuts in the dry-container of the blender and played with desserts and came up with that blueberry cashew one. I also made a date-butter to go on a little essene bud. It's a good cravings-buster when you think you want an unhealthy cupcake or muffin. It tastes better than the mushy muffin and the over-sweet cupcake (well, maybe the cupcake tastes better but then I feel yucky afterwards). That's also when I came up with the sweet pea salad dressing. Even though I splurged and overate the nuts (unfortunately, ground cashews taste really good), I had fun experimenting with the recipes.

simple blueberry cashew dessert

This is a nice cold-weather treat.

Ingredients:
1 cup frozen blueberries
1 Tbsp ground raw cashews (grind in coffee grinder, or grind a batch in blender and store in freezer)

Combine in a bowl, heat in the microwave until warm (1-2 minutes). Try it, you'll be surprised how something so simple can be so good. And if you want it more sweet, you can add some date sugar. If you want it even more simple, just heat up the blueberries without cashews. still good.

Oct. 21

I've not been home much this week. Here were today's meals, all eaten out:

brekky was light snacking on this stuff (below) while preparing.

Lunch was salad made from the salad greens (top right), apples, edamame, red bell pepper (bottom middle) and sweet pea salad dressing (bottom right). It was fabulous. I snacked on celeries and carrots at a social event. I know you shouldn't snack between meals but it's still something I do in social situations where everyone else is eating and drinking. Dinner was smoothie (bottom left) and an apple and orange (not shown).



sweet pea snack

Ingredients:
2/3 cup frozen sweet peas
1 Tbsp sunflower, pumpkin, or hemp seeds (optional)
1 tsp unsweetened coconut shavings (optional)
1/2 tsp D'Angou Pear vinegar or other favorite flavored vinegar

Put in a bowl and heat in microwave until thawed or warm. yummy.

sweet pea salad dressing

Ingredients for 1 large serving (full meal) or two small:
1 cup frozen sweet peas
0.5-1 oz raw pecans and/or seeds (pumpkin, sunflower, flax, hemp)
1 Tbsp D'Angou Pear vinegar or other favorite flavored vinegar
juice of 1 small lime or 1/2 large (or 1 whole one, if you like them)
2 oranges, peeled, remove seeds, or 2/3 cup orange juice

Thaw the peas a bit in the microwave (30 sec) if you want. Blend everything in a blender. This is really easy to make and I think it tastes great. I eat the whole recipe if the salad is the main course. Use as few or many nuts as your diet allows (e.g., 1/2 oz if trying to lose weight).

Variations:
Dec. 2, 2009: I used fresh pomegranate juice instead of orange juice, and more seeds (flax and hemp) and fewer pecans. It was great.
Dec. 3, 2009: I added a small mango and small pear in place of the juice (but added 2 oz of orange juice to thin it out). yummy!
Dec. 17, 2009: I used half an avocado instead of the nuts & seeds. and mandarin oranges instead of juice. here's a picture of this super easy variation before blending (peas, oranges avocado and a little flavored vinegar):

Butter vs. Margarine Showdown

I came across a gem of a study the other day, courtesy of Dr. John Briffa's blog. It's titled "Margarine Intake and Subsequent Coronary Heart Disease in Men", by Dr. William P. Castelli's group. It followed participants of the Framingham Heart study for 20 years, and recorded heart attack incidence*. Keep in mind that 20 years is an unusually long follow-up period.

The really cool thing about this study is they also tracked butter consumption. So it's really a no-holds barred showdown between the two fats. Here's a graph of the overall results, by teaspoons of butter or margarine eaten per day:

Heart attack incidence increased with increasing margarine consumption (statistically significant) and decreased slightly with increasing butter consumption (not statistically significant). That must have been a bitter pill for Castelli to swallow!

It gets better. Let's have a look at some of the participant characteristics, broken down by margarine consumption:

People who ate the least margarine had the highest prevalence of glucose intolerance (pre-diabetes), smoked the most cigarettes, drank the most alcohol, and ate the most saturated fat and butter. These were the people who cared the least about their health. Yet they had the fewest heart attacks. Imagine that. The investigators corrected for the factors listed above in their assessment of the contribution of margarine to disease risk, however, the fact remains that the group eating the least margarine was the least health conscious. This affects disease risk in many ways, measurable or not. I've written about that before, here and here.

Can this study get any better? Yes it can. The investigators broke down the data into two halves: the first ten years, and the second ten. In the first ten years, there was no significant association between margarine intake and heart attack incidence. In the second ten, the group eating the most margarine had 77% more heart attacks than the group eating none:

So it appears that margarine takes a while to work its magic.

They didn't publish a breakdown of heart attack incidence with butter consumption over the two periods. Perhaps they didn't like what they saw when they crunched the numbers. I find it really incredible that we're told to avoid dairy fat with data like these floating around. The Framingham study is first-rate epidemiology. It fits in perfectly with most other observational studies showing that full-fat dairy intake is not associated with heart attack and stroke risk. In fact, several studies have indicated that people who eat the most full-fat dairy have the lowest risk of heart attack and stroke.


It's worth mentioning that this study was conducted from the late 1960s until the late 1980s. Artificial trans fat labeling laws were still decades away in the U.S., and margarine contained more trans fat than it does today. Currently, margarine can contain up to 0.5 grams of trans fat per serving and still be labeled "0 g trans fat" in the U.S. The high trans fat content of the older margarines probably had something to do with the result of this study.

That does not make today's margarine healthy, however. Margarine remains an industrially processed pseudo-food. I'm just waiting for the next study showing that some ingredient in the new margarines (plant sterols? dihydro vitamin K1?) is the new trans fat.

Butter, Margarine and Heart Disease
The Coronary Heart Disease Epidemic


* More precisely, "coronary heart disease events", which includes infarction, sudden cardiac death, angina, and coronary insufficiency.

A Little Hiatus

I'm going to a conference next week, followed by a little vacation. I've written two posts that will publish automatically while I'm gone. I may or may not respond to comments for the next two weeks. I probably won't respond to e-mails. I'll resume the malocclusion series when I get back.

the weekend

I'm not posting as much because I'm trying to get through my nutrition book (studying to be a nutritional excellence trainer). The good news is I'm on page. 400. The bad news is I still have over 200 pages to go. But I think the hardest stuff is over with and I can read a little faster. At least I'm telling myself that.

Yesterday I let myself eat less nutritionally. Not that it was bad; as it turned out it was pretty much all fruit. But it was fun. I think I'll let myself have treats like this on Sat. For brekky we had smoothies without spinach in them. So we had banana-cherry-blueberry smoothies with pistachio nuts in them. Very yummy. Then later on I made smoothies to freeze for next week. That was fun. I had stopped at the store and got pomegranates and grapes. Each smoothie had the usual seeds and 2 bags of frozen berries, plus 1 cup of orange-pomegranate juice and some grapes, and a bag of spinach. I added a little maple syrup to house-mate's. Each batch made 2 smoothies and had a little leftover which I drank. So that filled me up and I called that dinner.

Today for brekky I made a warm dish in the pressure cooker: chopped apple, 1/2 sweet potato, 1/2 beet, cranberries, raisins, cinnamon. Then I needed to cool it quickly because I realized I was running a little late so I added frozen blueberries. It was pretty good. I think I'd go without the sweet potato next time. the blueberries were a nice touch. Here's a picture before cooking:


















I forgot to snap one afterwards.

For lunch I had collard greens, brussels sprouts, and leek cooked in the pressure cooker (4 minutes) with pomegranate balsamic vinegar added. That is my favorite vinegar to add to collard greens. I also ate a can of cannelli beans. It was a good and filling lunch. I think I would have like beets with the greens too. I think I'm into beets this Fall. Last fall I was into sweet potatoes but this year I haven't found the local ones to be as good. They are jewel variety and I think I like garnet better.

Dinner was strange. I made some raw soups from the Boutenko family website: the Thai soup and cucumber dill-icious soup. Well, this is either something I don't like or an acquired taste. After tasting it for a while I started liking it more. I put it in small containers, so I wouldn't have to eat too much at one time, and froze them. I doubt I'll make them again, unless I acquire a taste for them as I try to finish them off. Since I didn't eat too much of the soups, I ate some carrots and celery and raw almonds, and a small orange and apple. And then I made up a snack that is actually really good: frozen peas and raw pumpkin seeks. Just eat it with a spoon. That was definitely the best part of my meal, well except for the apple and orange which were really good. I ended up eating too much, as usual probably because of the nuts and seeds.

Health Insurance Reform---NOT REAL REFORM

I am struck that most of the national conversation about "health reform" has really been all about "insurance reform". Missing from the national conversation are the crucial issues that face our dysfunctional system----unexplained clinical variation, waste, the epidemic of medical errors, solving the tort crisis and much more. NONE of the proposals coming from the Senate or the House even begins to get at these critical issues. We need leaders in Washgington and elsewhere to confront what is really broken and begin the difficult process of self evaluation to fix these core issues. We spend the most and get the least. Sure, on a particular case by case basis we might be fortunate enough to have insurance and to get great medical care---this is not the issue. The issue remains as to how to create value, how to reorganize the system to promote coordination of care, how to realign the financial incentives and finally, how to make the whole thing patient centered. I don't know about you, but my patience is almost running out. I hope we can get the conversation back on track to address these issues that truly matter, and that can help us deliver real reform. DAVID NASH

End-of-Life Care for Patients with Dementia

As the United States population continues to age and the incidence of Alzheimer’s Disease and related disorders (ADRDs) increases, it is crucial that we examine end-of-life care in this patient population.

The prevalence of dementia in older adults is currently at 50% of the population over age 85. By 2030, approximately 8 million individuals will suffer from dementia. Unfortunately, end-of-life care for this population is less than adequate, and hospice care is too often underutilized. To explore this issue further, the Pennsylvania Hospice Network (PHN) developed a Task Force to survey Pennsylvania Hospice providers about barriers to and facilitators of hospice access for patients with dementia. PHN partnered with the Jefferson School of Population Health and the Delaware Valley Chapter of the Alzheimer’s Association to develop and refine the Survey instrument. The Survey link will be sent to hospice agencies via email this week with a request for response no later than October 31st.

In addition to hospice demographic data, the survey will illuminate providers’ access and quality concerns, such as the number of hospice enrollees with dementia and length of hospice stay in 2006-2008, trends in hospice admission for patients with dementia, perceived regulatory and other barriers to hospice care for this population, hospice capabilities in providing care to persons with dementia, and community outreach activities.

The Survey is a first step toward quantifying hospice access for persons with dementia. We expect that the findings will provide direction for further research and enhanced advocacy efforts, and data to inform policy direction. We will update you with more information in the near future.

If you have questions, please contact JoAnne Reifsnyder, PhD (joanne.reifsnyder@jefefrson.edu) or Laura Kimberly, MSW, MBE (laura.kimberly@jefferson.edu).

JoAnne Reifsnyder, PhD
Assistant Professor
Program Director, Chronic Care Management
Jefferson School of Population Health

simple collard greens

Easy and good side dish.

Ingredients:
a bunch of collard greens
leek or onion, chopped

Chop the onions and collard greens. Cook in a pressure cooker on high for 3-4 minutes with 1/2-1 cup water. Or steam or boil for 20-30 minutes. Add the vinegar. serve. I really like this! and it's super healthy.

Oct. 15

Today I had

greens, seeds and fruit for brekky (smoothie)

beans & greens for lunch (lentil soup and collard greens)

greens & beans & nuts & fruit & raw veggies for dinner (salad)

lentil mushroom barley soup

I made this up today and it was very good. No need to follow this exactly, as it's hard to ruin lentils.

Ingredients:
2 cups dry lentils (I like to mix them up, used 1 cup brown, 1 cup green)
8-16 oz shitake mushrooms (I didn't weight them. Note: I chose shitake because Dr. Fuhrman says they are healthier than button, crimini, and portobello)
1/2 cup hulled or hulless barley
2 carrots, chopped
an onion or leek, chopped
1-2 cloves garlic, chopped
1 cup celery juice
1 cup carrot juice
2-3 cups water (add as needed as soup thickens)
1/2 tsp ground cumin
1/2 tsp oregano
1/2 tsp thyme
a little cayenne or chipotle pepper/powder to taste

Throw everything in a pot and cook for an hour or until lentils and veggies are tender. Add water as needed if soup gets too thick. The celery and carrot juice adds just enough flavor to keep you from thinking it needs salt or heavy spices.

apple salad



















This is my favorite salad right now. I've been eating it every night for dinner. It is quick and easy to make. We are getting delicious local apples this time of year, and are still getting local salad greens and bell peppers.

Ingredients:

salad greens
apple, cut into pieces, leave the peel on if organic
chopped 1/2 large red bell pepper or 1 small
1/3 - 1/2 cup frozen edamame (thaw 1 minute in microwave)
1/2 - 1 oz walnuts, chopped
1-2 Tbsp raisins

Smash the salad greens into a bowl or plate to get as much as possible. Add everything else on top. It takes a while to eat if you chew carefully, and is very satisfying.

Yummy Acorn Squash Supreme

This is taken from the Fuhrman recipe site but I modified it and want to remember my version, so I'm posting it here (Dr. Fuhrman will never know, right?). My version has more filling and more nuts. So if you are trying to lose weight, you probably should go for the recipe site version.

Ingredients:
1 medium acorn squash
5 Tbsp cut up dried mango
chopped fresh pineapple or 1 bag frozen (thawed in microwave)
2 Tbsp raisins
1/3 cup chopped raw pecans
cinnamon

Cut squash in half, remove seeds, and bake face down in 1/2" water for 45 minutes at 350 F.

While that's baking, take half the pineapples and puree them in the blender. I was too lazy to finely chop the mango, so I threw those into the blender with the pineapple pieces and pulsed it (blended for a second or two a few times) to dice the mango and pineapple some more. Easy peasy. Then I combined them all together with the raisins and nuts and let them soak while the squash cooked.

Once the squash is done, add the filling into the squash pieces' centers. Sprinkle with cinnamon. Place back in the pan and bake for another 30 minutes. Let it cool some before eating. It is yummy!

It looked better than this picture shows. I'll try again next time...

The Beta-Male President

This is an interesting analysis of President Obama's approach to global issues/leaders from the American Thinker. Author Greg Lewis uses the dog-meet-dog metaphor to help explain the logic in Obama's interactions on the world stage. It is very well thought-out and written. It is well worth the read, and fairly persuasive over all. Although it is the most logical conclusion to the argument, I did not expect the very last line of his piece:
"It's the height of folly to think that other nations won't be doing everything they can to make President Obama their bitch."

Oct. 12 +

This week is going to be busy so I may not be blogging much. My meals will be pretty simple too. My garden is full of kale and collard greens since I've been gone for 2 weeks. And I've got a bunch of fresh local apples and carrots from the co-op.

So brekky will probably be smoothies.

Lunch: I'm rotating kale and collards. I cook them up with onions. They are great. We've had cold temperatures and that's supposed to make them sweeten up a bit. Then I'm rotating having them with beans and tomatoes, or that refrigerator soup I made before leaving town (turned out pretty good). Sometimes I put frozen corn into it, usually for housemate.

Dinner: salad made from lettuce greens, apple, nuts or avocado, few raisins, orange and green bell peppers (one left from the garden), some edamame or sweet peas, a little vinegar. This is simple and really good. I'm going to a dinner party tomorrow night and will probably bring everything but the lettuce as a topping to put on the host's salad. They already know I'm crazy. It's kind of fun when people have to put up with you. hmm, I might make an apple, raisin something dessert to bring too.

and the usual carrots, celery and fruit before and after the meals.

I'll go grocery shopping Wed. night and then will probably do new things with my new produce.

Type without a Brain

I haven't posted a "funny comment" post in a while, but this one made me laugh out loud. It was at Hot Air on a post related to SNL's lame attempt to mock Obama for winning the Nobel Peace Prize. The commenter is quoting some else's comment and then giving his reply (and I did LOL):

I think it’s funny how Limbaugh thought that Bush should get the Peace Prize.

LOL

Spathi on October 11, 2009 at 4:26 PM

I think it’s funny how you can type without a brain.

LOL.

Tu Y Yo (You and I) by Juanes

I have been listening to this song on the canned music at work for the last couple weeks or more and have combed the world (google) trying to find out who sang it. I finally found someone who spoke Spanish in the store and they told me it was Juanes. So I found the song on youtube and the translation, as well. I normally prefer a female voice, but there's something about the sound of this guys voice that I really enjoy. After listening to most of the songs on his album through Playlist.com, it seems World Market has used almost every song on the album in their stores. He really is that good. Enjoy.




Here is the loose translation:

You And I
You and I, we really love each other
and we've made a home together...you and me
The most beautiful time of my life were these years that I've spent with you, Sweetheart
We've lived so many things
We've had so many glories and defeats

Bonded for ever because we love each other
and we need each other
in the name of the love of all these years
I want to give you this song
You know this love was handmade
just the way good craftsmen work
With lots of pulse, care and dedication
I'm telling you...

Look how beautiful life can be now
let's make the most of the fact it toasts for us being together
because this house needs you to look it more beautiful
Let's make the most of the fact we love each other with no limits

You and me...
We love each other...
We desire each other...
Till death do us part, you and me...

You and me,
we really love each other
and we've made something valuable out of this love...you and me
Till the moment you've entered my life
I've never been so happy before, sweetheart
We've lived so many things together, so many glories and defeats, you and me

Bonded for ever because we love each other
and we need each other
in the name of the love of all these years
I want to give you this song
You know this love was handmade
just the way good craftsmen work
With lots of pulse, care and dedication
I'm telling you...

Look how beautiful life can be now
let's make the most of the fact it toasts for us being together
because this house needs you to look more beautiful
Let's make the most of the fact we love each other with no limits

You and me...
We love each other...
We desire each other...
Till death do us part, you and me...
From: http://www.lyricstranslate.com

oct. 11

Back home, back to pretty normal eating.

brekky: smoothie

lunch: salad + raw carrots (local ones are back!). the salad was local greens, local apple chopped, chopped walnuts, and edamame. Very good. love the local produce.

snacking, oops: was at a reception all afternoon and they kept refilling the fruit plates with tons of fruit. so I kept eating it, grapes, pineapple, kiwi, strawberry. I told people I'm a grape-aholic. They said the first step is to admit you have a problem. We agreed I made it to the first step.

dinner. wasn't so hungry but still managed to eat a banana and fresh-ground peanut butter (just one Tbsp at least), a small apple, half an orange, a carrot, and the main dish which was kale and the veggie soup thing I made before going out of town. I ate a relatively small serving since I was kind of full by then.

Oct. 10

Today was the last day of my very fun trip. I made these salads for brekky and lunch:










That's lettuce, apples, strawberries, raisins, hemp seeds, and sunflower seeds. Very yummy. Also had fruit: banana and pluot, at lunch. Then some carrots too. I had a strenuous bike ride, so when I got home I wanted beans and greens--these were collards and chopped onion, (cooked on high in pressure cooker for 4 minutes), then added a can of tomatoes, and a can of adzuki beans. That was very satisfying. Had some carrots, a small apple, pluot, half an orange too. That was a lot of food, I probably overate a bit, but I want to build some muscle too.

Malocclusion: Disease of Civilization, Part III

Normal Human Occlusion

In 1967, a team of geneticists and anthropologists published an extensive study of a population of Brazilian hunter-gatherers called the Xavante (1). They made a large number of physical measurements, including of the skull and jaws. Of 146 Xavante examined, 95% had "ideal" occlusion, while the 5% with malocclusion had nothing more than mild cro
wding of the incisors (front teeth). The authors wrote:
Characteristically, the Xavante adults exhibited broad dental arches, almost perfectly aligned teeth, end-to-end bite, and extensive dental attrition [tooth wear].
In the same paper, the author presents occlusion statistics for three other cultures. According to the papers he cites, in Japan, the prevalence of malocclusion was 59%, and in the US (Utah), it was 64%. He also mentions another native group living near the Xavante, part of the Bakairi tribe, living at a government post and presumably eating processed food. The prevalence of malocclusion was 45% in this group.

In 1998, Dr. Brian Palmer (DDS) published a paper describing some of the collections of historical skulls he had examined over the years (2):
...I reviewed an additional twenty prehistoric skulls, some dated at 70,000 years old and stored in the Anthropology Department at the University of Kansas. Those skulls also exhibited positive [good] occlusions, minimal decay, broad hard palates, and "U-shaped" arches.

The final evaluations were of 370 skulls preserved at the Smithsonian Institution in Washington, D.C. The skulls were those of prehistoric North American plains Indians and more contemporary American skulls dating from the 1920s to 1940s. The prehistoric skulls exhibited the same features as mentioned above, whereas a significant destruction and collapse of the oral cavity were evident in the collection of the more recent skulls. Many of these more recent skulls revealed severe periodontal disease, malocclusions, missing teeth, and some dentures. This was not the case in the skulls from the prehistoric periods...
The arch is the part of the upper jaw inside the "U" formed by the teeth. Narrow dental arches are a characteristic feature of malocclusion-prone societies. The importance of arch development is something that I'll be coming back to repeatedly. Dr. Palmer's paper includes the following example of prehistoric (L) and modern (R) arches:


Dr. Palmer used an extreme example of a modern arch to illustrate his point, however, arches of this width are not uncommon today. Milder forms of this narrowing affect the majority of the population in industrial nations.

In 1962, Dr. D.H. Goose published a
study of 403 British skulls from four historical periods: Romano-British, Saxon, medieval and modern (3). He found that the arches of modern skulls were less broad than at any previous time in history. This followed an earlier study showing that modern British skulls had more frequent malocclusion than historical skulls (4). Goose stated that:
Although irregularities of the teeth can occur in earlier populations, for example in the Saxon skulls studied by Smyth (1934), the narrowing of the palate seems to have occurred in too short a period to be an evolutionary change. Hooton (1946) thinks it is a speeding up of an already long standing change under conditions of city life.
Dr. Robert Corruccini published several papers documenting narrowed arches in one generation of dietary change, or in genetically similar populations living rural or urban lifestyles (reviewed in reference #5). One was a st
udy of Caucasians in Kentucky, in which a change from a traditional subsistence diet to modern industrial food habits accompanied a marked narrowing of arches and increase in malocclusion in one generation. Another study examined older and younger generations of Pima Native Americans, which again showed a reduction in arch width in one generation. A third compared rural and urban Indians living in the vicinity of Chandigarh, showing marked differences in arch breadth and the prevalence of malocclusion between the two genetically similar populations. Corruccini states:
In Chandigarh, processed food predominates, while in the country coarse millet and locally grown vegetables are staples. Raw sugar cane is widely chewed for enjoyment rurally [interestingly, the rural group had the lowest incidence of tooth decay], and in the country dental care is lacking, being replaced by chewing on acacia boughs which clean the teeth and are considered medicinal.
Dr. Weston Price came to the same conclusion examining prehistoric skulls from South America, Australia and New Zealand, as well as their living counterparts throughout the world that had adhered to traditional cultures and foodways. From Nutrition and Physical Degeneration:
In a study of several hundred skulls taken from the burial mounds of southern Florida, the incidence of tooth decay was so low as to constitute an immunity of apparently one hundred per cent, since in several hundred skulls not a single tooth was found to have been attacked by tooth decay. Dental arch deformity and the typical change in facial form due to an inadequate nutrition were also completely absent, all dental arches having a form and interdental relationship [occlusion] such as to bring them into the classification of normal.
Price found that the modern descendants of this culture, eating processed food, suffered from malocclusion and narrow arches, while another group from the same culture living traditionally did not. Here's one of Dr. Price's images from Nutrition and Physical Degeneration (p. 212). This skull is from a prehistoric New Zealand Maori hunter-gatherer:


Note the well-formed third molars (wisdom teeth) in both of the prehistoric skulls I've posted. These people had ample room for them in their broad arches. Third molar crowding is a mild form of modern face/jaw deformity, and affects the majority of modern populations. It's the reason people have their wisdom teeth removed. Urban Nigerians in Lagos have 10 times more third molar crowding than rural Nigerians in the same state (10.7% of molars vs. 1.1%, reference #6).

Straight teeth and good occlusion are the human evolutionary norm. They're also accompanied by a wide dental arch and ample room for third molars in many traditionally-living cultures. The combination of narrow arches, malocclusion, third molar crowding, small or absent sinuses, and a characteristic underdevelopment of the middle third of the face, are part of a developmental syndrome that predominantly afflicts industrially living cultures.


(1) Am. J. Hum. Genet. 19(4):543. 1967. (free full text)
(2) J. Hum. Lact. 14(2):93. 1998
(3) Arch. Oral Biol. 7:343. 1962
(4) Brash, J.C.: The Aetiology of Irregularity and Malocclusion of the Teeth. Dental Board of the United Kingdom, London, 1929.
(5) Am J. Orthod. 86(5):419
(6) Odonto-Stomatologie Tropicale. 90:25. (free full text)

Oct. 8,9, 10?

The good produce from the small-town grocery stores has been apples and pluots, so I'm going with the flow. Brekky and lunch are salads with lettuce, cut up apples, sunflower and/or hemp seeds, and sweet peas (bought frozen, they last about a day or two), and fruit: pluots, oranges, etc. Tomorrow my bananas will be ripe so they'll take us home. Dinner is beans and whatever, frozen veggies, usually cooked up together in the hot pot or microwave. and fruit. and lots of raw carrots with lunch and dinner. I had to buy conventional carrots today. They are pretty tasteless. Even so, I am a carrot fanatic. No wonder I have orange skin. It matches my new orange sweatshirt.

What is Population Health?

The term “population health” is often misunderstood. So, what does it really mean? Is it public health? How does the population differ from the public? David Kindig, a Senior Advisor at the Population Health Institute at the University of Wisconsin has been working on improving population health in his quest to make Wisconsin the healthiest state and is regarded as an authority on the topic. Kindig defines population health as the distribution of health outcomes within a population, the health determinants that influence distribution and the policies and interventions that impact the determinants. Mention of health determinants and policy clearly indicate that public health is a large component of population health, but that is not where it ends. The key difference between public and population health is the focus on health outcomes, which entails a clinical component as Dr. Abatemarco indicated in the last blog post. While population health is NOT public health the two are intertwined.

Population health is holistic. It seeks to reveal patterns and connections within and between multiple systems that can be analyzed in order to respond to the needs of the population. It must be interdisciplinary, collaborative and transparent. We have set out to create a learning environment for students here at Jefferson to learn these key concepts and develop population health leaders of the future. Many of our students have diverse backgrounds and that is the greatest asset, in my opinion, to the learning community. While the need for population health management is evident in every newspaper you pick up, news story you hear or journal article you read, our role is providing students with practical knowledge to be real change agents. With all of this in mind, we have been working to create a text describing these key concepts, which will serve as a resource for both students and professionals. Population Health: Innovation, Strategy and Practice will be published by Jones and Bartlett, Sudbury, Massachusetts in August 2010. Dr. David Nash, Dr. JoAnne Reifsnyder and I are collaborating from JSPH with Dr. Ray Fabius to edit this multi-authored text. We have engaged 32 authors from various backgrounds; medicine, public health, policy disease management, education, and industry. Our goal is to create a text that describes innovative approaches to address population health needs, provides strategies to work toward those goals and advises readers on how to integrate these concepts into practice or their daily work. I hope that you will share your comments and thoughts about the often misunderstood “population health” concept and look for our new book in late summer 2010!

Valerie Pracilio
Project Manger for Quality Improvement
Jefferson School of Population Health

Oct 5-7

We're having a blast on this trip. Food is not the emphasis, as long as I get my nourishment, which I need a lot of because of the unexpected opportunities for mountain biking that I've had. But it's been fun and easy to eat the food I enjoy. Here's a quick summary of yesterday's, today's and tomorrow's food

oct 5 brekky:
salad made from lettuce greens (spring mix I think), strawberries, blackberries, and raspberries, pumpkin and sunflower seeds, and orange vinegar.

Lunch: same salad + carrots and a big delicious apple and a kiwi.

Dinner: leftover chili from the previous day. To extend it I added chickpeas and hemp seeds. Also ate some carrots and an orange. and celery.

oct 6 brekky: the salad greens in the fridge froze so I had to eat twice as much as usual. When salad greens thaw, they are really gross. So I ate a huge (slightly frozen) salad with the same berries as yesterday, and hemp seed and vinegar.

lunch: no more salad so had fruit (apple, lots of carrots and celery, orange) and pumpkin seeds.

dinner: went to the store and got some groceries for a couple of days. got some frozen broccoli and cauliflower. cooked that up in the hotpot, added a can of pinto beans (I brought several cans of beans, soup, and nuts and seeds as my staples). split that with travel companion. To hers I added her salted peanuts. To mine I added hemp seeds. Oh, and while cooking I added some cumin, pumpkin pie spice, and fines herbs. I was hungry and this was satisfying. I also had a delicious ripe organic plum and some carrots. The store I went to didn't have a big selection of produce but what it had looked pretty good and some of it is organic. I've been able to get organic carrots on this trip (taste way better than conventional), and the plums are good.

Tomorrow I won't be on the internet. Here's the plan.

brekky: a weird salad with salad greens and asparagus! the asparagus is frozen but I expect will thaw overnight. I'm not sure what the consistency will be. But I love asparagus. The store didn't have any berries. and I'll add seeds and vinegar to the salad, as usual. and I'll probably want a plum, yum.

lunch: salad with greens, apples, walnuts, raisins (if I remember, I keep forgetting we have raisins), vinegar. some fruit. plum, or orange or both.

dinner: I'm thinking black-eyed peas with sweet potato and the last bell pepper from the garden. Hopefully that won't take too long to cook in the hotpot if we are late arriving. fruit. I got some bananas today but they'll take a couple of days to ripen.

Oct. 4

still on travel.

Brekky: salad--greens, blueberries, raspberries, sunflower seeds, pumpkin seeds, orange vinegar. banana.

Lunch: salad--greens, chopped apple, chopped walnuts, orange vinegar (made it at brekky). 2 carrots.

Dinner: 2 carrots (yes I love carrots), 1 celery stalk, hotpot chili, some pineapple while preparing, pear for dessert.

yummy.

hotpot chili

I made this in my hotel tonight and thought it was very good. I got this recipe idea from Lynne on the Fuhrman forums, especially the pineapple addition. Hers has more ingredients for a bigger batch. This has to fit into a hot pot so I cut out the mushrooms and onions. Feel free to add those in too.

Ingredients:
1 green bell pepper
1 shredded carrot
1 small potato (optional, I just had one that needed eating)
1 16 oz can tomatoes
1 can red kidney beans
4-8 oz pineapple (8 oz is to much for most people but I love pineapple)
1-3 tsp chili powder
other spices you might like (I added some cumin, fines herbs, and pumpkin pie spice)

Cut the bell pepper, carrot, and potato into small pieces so it will cook faster. Add everything to the hot pot but the pineapple and and beans, and cook for 20 minutes on medium setting. Add the beans, cook some more. Add the pineapple. Cook until tender, probably 30 minutes total.

Here's a picture after dishing out 2 bowls:

more thoughts on Dr. Fuhrman's Life Plan

I'm still thinking about incorporating Dr. Fuhrman's Life Plan, where only 90% of your calories need to include his healthy foods, and 10% can be off-plan. I think I still want to avoid sugar and refined grains as much as possible because I don't like how they affect me. And I think it's easier for me to just stay on plan all the time rather than keep track of when I'm off it. So I think overall I will probably follow the 100% plan, but there's three areas where I'll allow myself to relax:

1) If I eat more nuts than I'm supposed to, let those count as the 10%. The 10% amounts to 1000 calories a week. That can be some fun overindulgence. Fresh-ground peanut butter can fall in this category (I like it with a banana). It's not as healthy as raw nuts, but Dr. Fuhrman doesn't forbid it.
2) Every few months when I get a cupcake craving, just go for it, eat one, and then stop there and don't worry about it.
3) Every few months if I find myself at a restaurant and there is some reason I can't just be my usual crazy self and bring my own food, or maybe I really want to eat the food there, just go ahead and do it, and don't eat too much of it, and don't worry about it.

That sounds like a pretty good Life Plan for me.

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