New headlines have brought up again, perhaps for the third time in 3-4 years, that not all adults over age 50 need a daily aspirin for cardiovascular prevention. Where might you fit in to those headlines? It is important to get it right.
I spent at least 50% of my time this week in my preventive cardiology clinic answering one of 2 questions from patients across the USA. The first question was “why have I never been told that I could improve my health by changing my diet?” and the second one was “it’s OK I have added meat and butter back into my diet since my heart attack, right?”.
The lack of nutrition counseling in the current medical system are huge deficiencies that must be addressed by as many practitioners as possible. However there is no need to wait for your health care provider to get a Master’s in Nutrition. Here are 4 simple steps to start today and for the next month to see how your health can be upgraded 100%.
1) Study Recommended Food Plates World Wide
I have written before on the universal agreement about recommended food choices as represented by “food plates” previously. Study the food plates suggested by the USDA, Harvard School of Public Health, government of Canada and others. Since 2011 there is unity that guides rational food selections for optimal health.
2) Watch the documentary Forks Over Knives
Since 2011 the documentary Forks Over Knives has been educating and inspiring the public to connect their food choices and their health and has been a catalyst for change for so many. I have had hundreds of patients walk out of my clinic with a copy of the DVD or a note to watch it on demand. Once you have viewed the movie, visit the website for the amazing collections of inspiring stories of healing, educational pieces, and recipes. There is a meal planner you can use for advanced kitchen success.
3) Master 3 Recipes
You need to eat. And simplicity and flavor will win the day as you make changes. You do not need to attend culinary school to plan for success. Here are 3 recipes you can master today and repeat daily for an instant upgrade.
1) Overnight Oats with Chia (Breakfast)
https://www.forksoverknives.com/recipes/easy-overnight-chia-oatmeal/#
2) Chickpea and Baby Beet Salad (Lunch)
https://www.forksoverknives.com/recipes/chickpea-beet-salad-pickled-red-onions/#gs.q7fl0h
3) 30-Minute Chili (Dinner)
https://www.forksoverknives.com/recipes/30-minute-easy-vegan-chili/#gs.q7fx4f
4) Drink filtered water, teas and black coffee in glass or stainless-steel containers and omit fruit juices and sodas (avoid sugar substitutes)
5) Stay a Student
These 4 steps are all you need for a complete health makeover starting today. However, staying a student from credible sources will keep you focused and provide you an online community to support you. Sign up for emails at www.forksoverknives.com, www.nutritionfacts.org, www.pbnsg.org, www.pcrm.org, and www.bluezones.com. If you have the time, watch You Tubes that I publish and those by Dean Ornish, MD, Neal Barnard, MD, John McDougall, MD, Neal Barnard, MD, and those found on VegNews and Plant Based News.
What to Do Now for Your Plant-Based Diet?
That is all you need to start today on a new path and a 100% health upgrade in the next 30 days. The most important determinant for your health and longevity is the diet you choose, followed by absence of smoking and obtaining regular fitness and walking. My week in the clinic indicates to me that there is a huge need for simple steps. Good luck. Check out my restaurant and one of my books on plant diets.
You Might Also Enjoy...
New headlines have brought up again, perhaps for the third time in 3-4 years, that not all adults over age 50 need a daily aspirin for cardiovascular prevention. Where might you fit in to those headlines? It is important to get it right.
You have a stress test that is read as abnormal and leads to a coronary CT angiogram or cardiac catheterization. The results are disappointing and you are told you have blockages requiring bypass surgery or stents but you can go home. Are there options?
Want to live to 100? Dr. Joel Kahn explains what the Blue Zones, or areas of the world where people live the longest, can teach us about staying healthy. From similar food habits to stress management, find out what they all have in common.
Exposure to air pollutants – even at levels below World Health Organization air quality guidelines – may trigger a heart attack within the hour, according to a new study from China that found the risks were highest among older people and in colder weather.
Please help spread the word that lifestyle medicine prevents tragic and needless deaths. Together, we can make heart attacks a rarity. Parents can have more years with their families. Spouses don't need to mourn a deceased partner. Start today, because it'
Not all fats, carbs, and proteins are the same quality and have the same impact. Saturated fats from animal sources like butter, and some plant based sources like coconut oil, have been show to be very disruptive to our health short and long term.