Heart Healthy Love: The Exam Room podcast with Vegans Chuck Carroll & Kimatni Rawlins

While heart disease kills more Americans every year than accidents, strokes, and diabetes combined, a vegan diet has repeatedly been proven to dramatically decrease your risk of developing the condition. And in some cases, a plant-based diet has even been shown to reverse heart disease. In this episode, you will learn how a vegan diet can help you achieve optimum heart health and how small changes to your diet can make a major positive impact. Join “The Weight Loss Champion” Chuck Carroll as he welcomes Kimatni D. Rawlins, Founder of www.FitFathers.com.

Listen to the Podcast: http://www.pcrm.org/podcast/vegan-valentine [Read more…]

Sesame Quinoa Salad

Fit Fathers and family please try this Sesame Quinoa Salad from www.TheCheeseTrap.org. #CheeseTrap #DairyFree

Makes scant 3 cups (2 main-dish servings)

2 cups cooled cooked quinoa

1/2 cup thawed frozen green peas or steamed sliced snow peas

1/2 cup grated carrot (standard grate, not fine) or store-bought shredded carrot

1/4 cup diced red bell pepper

1 tablespoon chopped green onion (green portion)

[Read more…]

Prevent Heart Disease!

Atherosclerosis often starts in childhood, 20 years before a formal diagnosis. Vascular physiologist Michael Skilton, Ph.D., with the University of Sydney’s Boden Institute of Obesity, Nutrition, Exercise, and Eating Disorders, suspects it starts in utero, based on the effect parents’ dietary choices have on the development of endothelial function, or development of cells that line the arteries.

Eat smarter people including the increased intake of whole grains, fiber, fruits, veggies, seeds, beans (legumes), nuts, and water. And of course eliminate or reduce foods that destruct like soda, fast foods, enriched foods, alcohol, saturated fats and cholesterol infused foods.

According to the American Society of Nutrition, 97 percent of adults fall short on recommended dietary fiber intake, a nutrient only found in plants, with adults and teens consuming roughly half of the government’s recommended five servings of fruits and vegetables each day.5 Only 13 percent of adults consume 1.5 to 2 cups of fruit, and just 9 percent eat 2 to 3 cups of vegetables each day. Our nation’s dietary patterns help illustrate why one-third of adults have elevated cholesterol and high blood pressure, and why two-thirds struggle with excess weight, three leading risk factors for cardiovascular disease.

The good news is that a plant-based dietary intervention is even more effective than today’s leading medications to treat and prevent heart disease, thanks to a high intake of fruits, vegetables, whole grains, nuts, soy products, fiber, and phytochemicals and a reduced intake of saturated fats and cholesterol. About half of Americans, even those who maintain a healthful weight, still have at least one modifiable risk factor, such as high blood pressure or elevated cholesterol, for chronic disease. Integrating diet and other lifestyle changes—exercise, maintaining a healthful weight, avoiding tobacco, and limiting alcohol consumption—leaves consumers with only desirable side effects and can prevent around 80 percent of all premature heart disease cases.

It’s never too late to start: Studies show heart-attack survivors who adopt a high-fiber diet reduce the risk of a recurrence by about 40 percent, compared to survivors who make no dietary changes.

Full story: http://www.pcrm.org/health/heart/treat-and-prevent-atherosclerosis

Food Facts on Fruits and Vegetables

Fruits and vegetables help prevent heart disease by preventing plaque build-up, improving blood pressure, lowering cholesterol, and increasing intake of antioxidants.

Neal Barnard, M.D.

 

Weight Loss Prevents Cognitive Decline

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Weight loss helps prevent brain damage caused by, according to a study published online in Diabetes Care. Researchers followed 319 participants with type 2 diabetes and overweight or obesity from the Action for Health in Diabetes study. Some participants received an intervention, including nutrition education, while the control group received no intervention. All participants underwent brain imaging and cognitive tests. Intervention group participants reduced their weight by 12 percent and improved their cardiorespiratory fitness, the body’s ability to oxygenate the muscles, by 26 percent, while those in the control group lost 1 percent of their weight and improved their cardiorespiratory fitness by 7 percent. Those in the intervention group had a 28 percent lower volume of white matter hyperintensity, or damaged areas of the brain, when compared to those in the control group.

Espeland MA, Erickson K, Neiberg RH, et al. Brain and white matter hyperintensity volumes after 10 years of random assignment to lifestyle intervention. Diabetes Care. Published online March 29, 2016.

–Physicians Committee Breaking Medical News–

A Visit to the Barnard Medical Center

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Experienced by Kimatni D. Rawlins

So I made it to the Barnard Medical Center in Washington, D.C. for my first plant-based doctor’s appointment and a tour of the facilities. Thanks to publicist Jessica Frost and Dania DePas, M.A. I was also able to connect with friend and associate Neal Barnard, M.D. and Dr. Steve Neabore to discuss the state of American health. With chronic diseases so prevalent in our culture and growing daily, the number 1 solution we have control over is to correct our diets and eliminate S.A.D (Standard American Diet) entirely. It’s amazing how the plant kingdom is taking over 360.

However, the journey continues since 1.6 million Americans alone die annually from premature death resulting from the top 15 chronic diseases with heart disease being number 1 at 400,000 yearly deaths. According to “How Not To Die” by Michael Greger, M.D., 20 million Americans are diabetic which can lead to amputations, blindness, heart attacks, kidney failure, strokes or death. As it relates to cancer, the three digestive cancers — colorectal, pancreatic and esophageal — kill 100,000 Americans yearly. Yet, the number one diminishing factor in the majority of these cases are the types of foods eaten and lifestyle choices made. How we nourish or degrade our bodies is the key to life enhancement or degradation. It’s time to focus on prevention from smart and positive choices opposed to reaction from negative diagnoses. Eat clean, stay active and energize your life. One Love.

For more information on the Barnard Medical Center or to make an appointment visit www.barnardmedical.org.

5100 Wisconsin Avenue, NW, Suite 400
Washington, DC 20016 4th floor
202-527-7500

 

Blueberry Buckwheat Pancakes Recipe by Neal Barnard

Blueberry Buckwheat Pancakes Recipe

These whole-grain pancakes drizzled with pure maple syrup make for a delicious and hearty breakfast. Blueberries add a delicious and healthful touch.

Serves 2 to 4

  • ½ cup buckwheat flour
  • ½ cup whole-wheat pastry flour
  • 2 teaspoons flaxseed meal
  • 1 teaspoon aluminum-free baking powder
  • Pinch of sea salt
  • 1 cup of rice milk
  • 1 cup fresh blueberries
  • 1-2 teaspoons safflower oil, to brush the skillet
  • Warmed maple syrup, for drizzling

In a medium bowl, combine the buckwheat flour, whole-wheat pastry flour, flaxseed meal, baking powder, and salt. Whisk briefly to blend. Slowly stir in the rice milk and stir just until the lumps disappear. Gently fold in the blueberries.

Heat a cast-iron griddle or skillet over medium heat, then lightly brush with a little of the safflower oil. Add enough batter to form a 4-inch pancake and cook until the edges look dry and bubbly, about 2 to 3 minutes. Gently flip the pancake and cook on the other side until golden, about 2 to 3 minutes. Serve hot, with warmed maple syrup.

Per pancake: 82 calories, 2 g protein, 16 g carbohydrate, 3 g sugar, 1 g total fat, 13% calories from fat, 2 g fiber, 112 mg sodium

Barnard Medical Center Opening Fall 2015

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The Barnard Medical Center partners medical care with the latest advances in prevention and nutrition to help you create a health care plan designed just for you—with all the resources you need.

Whether you want a wellness check-up or need to treat and reverse diabetes, overweight, coronary artery disease, high blood pressure, or other chronic conditions, we are here to help you revolutionize your health. [Read more…]

A Plant-Based Diet Boosts Physical Health and Emotional Well-Being, According to New GEICO Study

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Workplace Wellness Program Alleviates Anxiety, Depression, Fatigue

18-week plant-based dietary intervention program boosts employee productivity, while alleviating symptoms of anxiety, depression, and fatigue, according to a study published in the March/April issue of the American Journal of Health Promotion. Researchers with the nonprofit Physicians Committee for Responsible Medicine placed GEICO employees with a BMI of 25 or above, or who were previously diagnosed with type 2 diabetes, on a low-fat, low-glycemic, high-fiber vegan diet.

Study participants experienced overall productivity and measurable improvements in anxiety, depression, fatigue, and general health, according to the 36-Item Short Form Health Survey (SF-36) and the Work Productivity and Activity Impairment Questionnaire (WPAI).Study participants also lost an average of 10 pounds, lowered LDL cholesterol by 13 points, and improved blood sugar control, if they had type 2 diabetes.

Healthful vegan options, including vegetable hummus sandwiches, seasonal leafy green salads, and black bean chili, were available in employee cafeterias. Because the four-month menu featured a variety of fruits and vegetables, it was rich in vitamins and minerals. Study participants favored healthful carbohydrate-rich foods, including brown rice, steel cut oats, and rye bread, which help regulate serotonin levels in the brain. Serotonin helps control mood. Weekly “lunch-and-learn” sessions enabled employees to acquire new cooking skills and learn about disease-fighting foods.

“The same foods that curb the risk for obesity, heart disease, and diabetes, may help boost overall mood,” notes study author Neal Barnard, M.D. “In the evolving landscape of neurological research, a plant-based diet may help in treating symptoms of anxiety and depression.” The study authors also hypothesize that when individuals improve their physical health, they may become more physically and socially active, increasing their mood and overall quality of life. “Helping employees improve their health through a plant-based dietary intervention is a win-win situation for employees and the company,” notes Dr. Barnard. “Who doesn’t want to feel great, increase energy, and maximize productivity in the process?”

The study comes at a time when obesity affects 35 percent of U.S. adults, resulting in annual health care costs that are $1,429 higher per person than those of a normal weight. Lost productivity costs for obesity are $73 billion each year. Depression also has a major impact, affecting 9.5 percent of the adult population, accounting for $83 billion in lost productivity each year.

For an interview with Dr. Barnard or with Dr. Agarwal, please contact Jessica Frost at jfrost@pcrm.org or 202-527-7342.

About Neal Barnard, M.D.:

Neal Barnard, M.D., is a clinical researcher, author, president and founder of the Physicians Committee, and an adjunct associate professor of medicine at the George Washington University School of Medicine and Health Sciences. Dr. Barnard develops dietary components for several workplace wellness programs, including GEICO, PEPCO, Capitol One, and Whole Foods Health Starts Here.

About Ulka Agarwal, M.D.:

Ulka Agarwal, M.D., is the lead physician and psychiatrist at California State University, East Bay. Dr. Agarwal is the former chief medical officer for the Physicians Committee and a graduate of Dr. Andrew Weil’s Integrative Medicine Fellowship through the University of Arizona.

Nutrition Rainbow Trivia (K-8)

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Physicians Committee president Neal Barnard, M.D., is dishing out K-12 nutrition lectures during National School Lunch Week. We have four levels of nutrition trivia for students who want to test their nutrition knowledge.

Here is how the game works:

 

  1. Print out a set of the six fruit and vegetable cards.
  2. Cut the cards (or have your parents cut the cards) into six pieces: tomatoes, carrots, blueberries, bananas, beans, and kale.
  3. Select a card placeholder from levels 1 -4

      4. Place each fruit and vegetable card over the nutrition mystery. You’ll have six fruit and vegetables that match                perfectly with six nutrition mysteries.

5. Copy answers to the nutrition mystery clues.

Bonus: Take Dr. Barnard’s nutrition rainbow challenge. Download a nutrition rainbow chart and check off the colors you eat each day. Aim to eat a variety of colorful fruits, vegetables, whole grains, and legumes each week.

Want to learn more? Visit KidsGetHealthy.org.

Students Coloring with Dr. Barnard. Mundo Verde Charter School. 1.17.14