Free Plant-Based Nutrition Classes

Join doctors and community partners for a free online nutrition class! Learn how weight, high blood pressure, diabetes, and other conditions can be treated and prevented with a plant-based diet. Vanita Rahman, MD, Neal Barnard, MD, Jennifer Paul, MPH, and weekly class guests will provide practical tips, meal planning, and interactive Q&A during this 8-week class series!

Topics include:

• Understanding Nutrition Labels
• Emotional Eating
• Meal Planning and Shopping
• And more!

Classes start on Aug. 25 and recordings will be available on-demand for registrants. Register today at PCRM.org/NutritionClass

 

 

Vince Goes Vegan: The Journey Begins

Vince Bodiford is ready to make a change and reclaim his health!

On this episode of The Exam Room™ Podcast, Vince and his plant-powered mentor Kimatni Rawlins join “The Weight Loss Champion” Chuck Carroll to talk about the beginning of Vince’s journey into the plant-based world.

Like many of us, Vince had become frustrated by his weight and finally reached a breaking point. In his time of need, he reached out to Kimatni for help. Together they offer an authentic glimpse into the real life experience of someone attempting to break a lifetime of unhealthy eating habits and wean themselves off meat and dairy. Eating a “perfect” vegan diet doesn’t happen overnight for most people, including Vince. But with Kimatni’s help, he is determined to get there!

Follow along as we learn about his first month fueled by plants!

Plus, Chuck and Dr. Vanita Rahman discuss a new law in Mexico that would treat the sale of junk food and chips to minors just like cigarettes. It would be illegal for anyone to buy them until they’re 18 years old!

Plus, Dr. Rahman answers your questions as we open the Doctor’s Mailbag.

  • What foods cause acne?
  • Are low-fat diets beneficial for kidney stones?
  • Is stevia a good replacement for regular sugar?
  • Is eliminating sugar the only way to stop cravings for sweets?

My First Colonoscopy at 45: Preventative Measures Against Colon Cancer

Experienced by Kimatni D. Rawlins

Let’s get to the point! Colon or colorectal cancer is the third most infamous type of cancer and also the third leading cause of cancerous deaths among American men and women. I’m alarmed by negative statistics and equally saddened by the 50,000 average lives this disease accounts for annually. Thankfully, positive health means prevention over resistance so I decided to schedule a colonoscopy on my 45th birthday and reward myself with a better piece of mind knowing I am doing everything possible to live a longer and more fulfilling life. [Read more…]

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

BanardMedicalCenter

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

BanardMedicalCenter

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