Staying on Track

How do you stay on track with a Whole foods, Plant Based Diet in an environment with foods that are filled with oil, dairy, meat and processed foods? Having just returned from traveling in France and India for two weeks, it has been difficult to stay on track.  After all, France in particular, is the land of Cheese, Pastry, and Oil filled french cooking.  Here is what I do:

Make a commitment to know the truth about foods.  Resources like The China Study by T. Colin Campbell help me understand the down side of dairy, and its cancer promoting proteins.  Eat to Live. by Dr. Joel Fuhrman gives a wonderful overview of the research related to the Standard American Diet and animal protein.   Also, Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselstyn gives one of the clearest explanations of what a diet laden with fat, process foods, and animal products does to the coronary arteries.
In short, I find it helpful to occasionally review these resources.  I go back and reread key part of these books.  I also try to stay abreast of the research and read new books on the market, like How Not to Die, by Dr. Michael Gregor.  Also check out his website: Nutritionfacts.org.

Try to stay on top of the latest and greatest vegan recipes.  Through staying in touch with great vegan recipe developers you resource yourself with wonderful alternatives to grease, dairy and animal laden foods.  Follow some of them on instagram.

Here is a dozen or so I follow on @instagram:
@kristi.keating
@fruitandveggies4life.
@littlebitesofbeauty
@deliciouslyella
@engine2diet
@plantpurechef
@avitualvegan
@mrsplantintexas
@plantbasedseattle
@plantbasedchef
@veronicathevegan
@veggiesdontbite

There are thousands more available; all quality @instagram accounts.

Stay in touch with the reasons you are vegan!  Understand the deception we have been "fed."
Stay in touch with the literature!  Research is not that confusing.
Grow in your understanding of really good vegan alternative recipes!  Eating vegan is awesome!
Stay on course for your health.  Stay on course for the environment.  Stay on course for the animals.

Stevemattis@instagram.com
Steven Jay Mattis @FB

Osteoporosis: The most important contributors to this disease.

Osteoporosis continues to be one of the great needs that an aging population faces in America and other  Westernized countries.  Of course, dairy products are held in very high esteem in these countries.  Everyone knows that without sufficient calcium we would not have strong bones.  Is this actually true or have we been misled by years of misinformation and advertising?

There have been numerous studies that have found that milk consumption has a high statistical association with higher rates of hip fractures.  These studies do not suggest that dairy products cause Osteoporosis.  However, it does suggest that dairy products are not protecting us from osteoporosis as we have been indoctrinated to believe.

Osteoporosis has a complex etiology that involves many factors including what is termed the "acid-alkaline balance."  Dr. Campbell, head of nutritional research for the China Project, reported, "Ironically, osteoporosis tends to occur in countries where calcium intake is highest and most of it comes from protein-rich dairy products.  The Chinese data indicate that people need less calcium than we think and can get adequate amounts from vegetable source plant food."  He reported to the New York Times that there was basically no osteoporosis in China.

THE NEGATIVE CALCIUM BALANCE
Let's say you consume about 1,000 mg of calcium a day.  About a third of the calcium ingested gets absorbed.  So if you absorb about 300mg, the remaining 700 mg remains in the digestive tract and passes out of the body.  Now, if in this same twenty-four-hour period, you excreted 350mg of calcium in your urine, would you be in a negative or a positive calcium balance?
(Ingested 1000, absorbed 300, excreted 350 = retained -50)

A negative calcium balance means more calcium is excreted in the urine than is absorbed through digestion.  Therefore to answer this riddle one must know what happens in the body.  Animal-protein ingestion results in a heavy acid load in the blood.  This sets off a series of reactions whereby calcium is released from the bones to neutralize the acid.  Because the sulfur-based amino acids in animal products contribute significanly to urinary acid production and the resulting calcium loss.

BOTTOM LINE 
The six most acid producing substances are here listed in the order of their acidity.
1.  Animal protein (meat and dairy)
2.  Salt
3.  Caffeine
4.  Refined sugar
5.  Alcohol
6.  Nicotine

BEST SOURCES FOR CALCIUM? (for strong bones)
LOTS OF FRUITS AND VEGETABLES.
Green vegetables, beans, tofu, sesame seeds, and even oranges contain lots of usable calcium, without the problems associated with dairy and meat.

What diet is best for strong bones?  The Whole Food, Plant Based Diet ranks at the top!
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FB Steven Jay Mattis
Food Diary: SteveMattis@instagram

Warning: The Standard American Diet (SAD) will kill you!

I used to be pretty nonchalant about my diet.  I loved meat, dairy products and processed foods.  I was addicted and sick!  Unfortunately, this apathetic lifestyle has caught up with me. For that, I am so thankful!  In fact, it catches up with everybody! However, unfortunately for some, without warning with grave consequences.  Some things you can run from (denial); but you can't hide from ultimately (reality).

The Standard American Diet seems pretty good to most of us.  In fact, I have discovered that many people think they eat pretty healthfully.   And I guess compared to "old so and so" next door, perhaps you do eat quite a bit more healthfully than most.  However, when you begin to examine your diet from the perspective of a percentage of total calories consumed, things might look a little different.

If you're able to study the attached pie chart, you will begin to understand many things about the American Obesity and Disease epidemic.

Remember Heart Disease is the #1 killer of both men and women in America.  Followed by Cancer and the other "diseases of affluence."

You might be interested to know that not just overweight people suffer from Heart Disease.  I know people who have taken steps to find out the condition of their heart and arteries, even though they were "normal weight," only to discover that the ravages of their diet over time has produced a diseased heart and associated arterial trunk.  In plain English, they were suffering from heart disease - the #1 American silent killer!

So what should a "healthy diet" look like?
If your diet looks like the pie chart above, so that you're only consuming in the range of about 10% plant based foods, you might not like what I'm about to say, but you are sowing the seeds in your life for all the American Diseases to express themselves in you.  Consider the Plant-Based Pyramid below:

 
This "Pyramid" isn't perfect, but it is light years ahead of what we have been "sold" through the misinformation campaigns of the USDA and the NIH.

Truth really can set you free!

Tired of dieting?  Tired of measuring?  Tired of being hungry all the time and losing very little weight?  Fad diets don't work in the long run; they are totally unsustainable!  Only a lifestyle change works in the long run.  Making you disease proof, and heart attack proof!  You don't hear much about those terms do you?

I am so grateful that I have been given the chance to change my lifestyle and Eat to Live!
Join the revolution!  Whole Foods, Plant Based, (and if you have CAD), No Oil.  Choose Life!
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Food diary on instagram@stevemattis
FB: Steven Jay Mattis

Why Protein Deficiency is virtually Impossible!

People always ask me, "since you eat only a vegan diet, where do you get your protein?"  We have been absolutely brainwashed into thinking that all protein comes only from Milk and Animal Muscle.  The Meat and Dairy industry have certainly done their job in marketing their products to the American public.  The results are also clear and stunning:  Coronary Artery Disease is the #1 killer of both men and women in America!  Followed by Cancer, Stoke, Hypertension and Diabetes.  These Diseases of Affluence are the direct result of eating our Standard American Diet; made up of processed foods (filled with sugar, fat and salt) and animal foods (Meat and Dairy products.)  So then, the question still remains, if one stops eating our Standard American Diet, where do we get our protein to sustain life?

THE SHORT ANSWER
Experimental studies carried out in the 1940's and '50's showed that people require about 2.5 percent of their total calories from protein.  In order to provide a definitely safe level - to cover situations such as chronic infections and injuries - the World Health Organization (WHO) DOUBLED these figures.

Since 1974, the WHO has recommended that men, women, and children consume about 5% of their calories from protein.  Pregnant women should consume about 6.5% of their calories from protein, and lactating women 7% of their calories from protein.

Nature designed her foods to be complete long before they arrived on the dinner table.  Think about it!
There is sufficient protein in plants to grow elephants, horses, and hippos, so there ought to be enough to grow human beings. The most rapid time of growth in a person's life is during infancy.  We double in size in the first two years of life.  No one would contest that the ideal food for a baby is human breast milk, which is only 5% protein.  Commonly consumed starches and vegetables contain from 6 to 45 percent of their calories as protein and therefore are more than sufficient to supply the protein needs of children and adults, who grow at a much slower rate than babies.

FINALLY CONSIDER - PROTEIN IS PLENTIFUL

RICE-----------------------------------@8%PROTEIN
POTATOES--------------------------@11% PROTEIN
CORN----------------------------------@12% PROTEIN
SPAGHETTI-------------------------@14% PROTEIN
WHOLE GRAIN BREADS------@16% PROTEIN
BEANS--------------------------------@26% PROTEIN
PEAS-----------------------------------@28% PROTEIN

The starchy foods above are part of a Whole Foods, Plant Based Diet.  Eat lots of Fruits, Vegetables, Whole Grains, Beans and Legumes, some nuts and seeds (unless you suffer from CAD) then eliminate most of the nuts and seeds.

A protein deficient diet is virtually impossible!  However, too high amounts of animal protein from meat and dairy, has specifically be shown to generate the Diseases of Affluence that are killing us!
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Comment adapted from Dr. John and Mary McDougall.
Food Diary at instagram@stevemattis

Heart Disease: Good News, Bad News.

Atherosclerosis is the disease that destroys the arteries of millions of Americans every year.  In fact, it is the number one killer of men and women.  Atherosclerosis leads to heart attacks, strokes, hearing loss, kidney failure, impotence, disability, immobility and leg and back pain.

How does atherosclerosis get started?
The disease process begins when the inside linings of the arteries are injured by oxidized cholesterol, a by-product of antibody reactions started by eating meat and dairy products.  Slivers of cholesterol and globs of fat leak under the inside lining of the arteries (The Endothelium).  These slivers of cholesterol and fat cause festering sores known as atherosclerotic plaques.  Unfortunately, our arteries do not contain nerve endings so we don't know to take action until a tragedy strikes such as a heart attack or stroke!  The tragedy of complete artery closure begins with the rupture of a tiny overstuffed plaque bulge.  When this happens, the content of the plaque (a fatty liquid) drains into the bloodstream and immediately a clot is formed, causing the artery to close off.  The blood clot is called a thrombus and a heart attack has just occurred, called a coronary thrombosis.  Obviously, this is very bad news to the one having the heart attack or stroke and to their loved ones.

How do you treat the cause of Atherosclerosis?
There is good news for those suffering from atherosclerosis (Coronary Artery Disease or CAD).  It has been discovered and proven that CAD is not only preventable but also can be halted and even reversed!

The rather simple solution to Atherosclerosis is to begin a life-style change including a dietary make over.  The disease is defeated by following a Whole Foods, Plant Based Diet.  The attached photo is  an actual angiogram of a Left Anterior Descending Artery. Courtesy of Dr. Caldwell B. Esselstyn from the Cleveland Clinic.

On the far left, the lack of blood flow is clearly visible due to blockage.  After treatment with nutrition alone, the artery on the right, is clear and has normal blood flow restored.

So what causes Heart Disease: Eating the Standard American Diet! (Meat, Dairy, Processed Foods and Oil).  The choice is clear.  The solution is actually doable; eating a wonderful diet of quantities of VEGETABLES, FRUITS, WHOLE GRAINS, BEAN AND LEGUMES.

Compare the arteries and chose life!


Comments adapted from Dr. John A. McDouball, M.D.
Food Diary/Instagram@stevemattis

Defusing the "time-bomb" of Cholesterol

Almost every adult living in an industrialized nation develops some degree of atherosclerosis.  This is where arteries harden because of fatty streaks, leading to plaque build up and ultimately blockages in the coronary arteries.  Atherosclerosis leads to stroke, heart attacks and many other serious health problems.  Heart disease is the leading cause of death in the United States for both men and women.

Can food choices affect one's cholesterol level and lead to promoting or reducing overall cholesterol levels?  Every animal cell, both human and nonhumans, contains cholesterol.  Cholesterol is important in some cell functions.  However, the liver produces all the cholesterol the body needs.  There is no need to consume any in ones diet.

Cholesterol and fats move through the body in protein packages call lipoproteins.  Low density lipoproteins (LDL's) carry cholesterol to the organs through the arteries.  The LDL's deposit their loads through the inner walls of the arteries.  The process encourages the growth of deposits, called plaques, on the artery walls which narrow the artery and obstruct the flow of blood.  If the blood flow to the heart is blocked, a heart attack has occurred.  If the flood flow to the brain is blocked, a stroke has occurred.  Since LDL's promote atherosclerosis, they are know as "bad Cholesterol." The higher the LDL level, the higher the risk of heart problems.

SO WHAT CAN BE DONE ABOUT THIS EVIL LDL CHOLESTEROL?
Cholesterol in foods we eat increases the levels of LDL's in our blood.  Cholesterol is found only in animal products!  Meat, fish, poultry, dairy products, and eggs all contain cholesterol, while plant products do not.  Choosing lean cuts of meat is not enough; the cholesterol is mainly in the lean portion.  Many people are surprised to learn that chicken contains as much cholesterol as beef.  Every four-ounce serving of beef or chicken contains 100 milligrams of cholesterol.  Most shell fish are very high in cholesterol.  There is no "good cholesterol" in any food.  Cholesterol in foods raise the cholesterol level in one's blood.  The best thing to do is to keep one's fat intake very low and to avoid all animal products.

THE VEGAN DIET
As suggested above, basing one's diet on plant foods - Grains, beans, vegetables, and fruits is the best way to keep saturated fat intake low and to avoid cholesterol completely.  A vegan diet is free of all animal products and yields the lowest risk of heart disease.  One study showed that people who adopt a vegetarian diet reduce their saturated fat intake by 26 percent and achieve a significant drop in cholesterol levels in just six weeks. (Masarei JR. Vegetarian diet, lipids and cardiovascular risk. Aust NZ J. Med. 1984.)  Besides the very low levels of fat eaten in a typical vegetarian diet, vegetable protein also helps decrease risk for heart disease.  Studies have shown that replacing animal protein with plant based protein reduces blood cholesterol levels dramatically.

BOTTOM LINE TO DEFUSE THE "TIMEBOMB" OF CHOLESTEROL.
A Whole foods, Plant Based Diet is the most powerful way to reduce blood cholesterol.
A Plant Based Diet is the fastest and most healthful way to reduce overall body weight.
A low-fat, vegetarian diet coupled with exercise is the best way to lower one's cholesterol levels and can even reverse heart disease for many people.

Instagram Food Diary @stevemattis

Why smoothies may not be the best way to get your nutrition.

I recently attended the Plant-Based Prevention of Disease  (P-POD) Conference in Raleigh, North Carolina, on the campus of NC State.  One of the key note speakers at the conference was Dr. Caldwell B. Esselstyn Jr. from the Institute of Nutrition at the Cleveland Clinic.  I have been with him on two occasions and each time I have heard him say that Smoothies may not be the best way to get your nutrition.  I remember from my first visit with him the first reason, but this time I learned the second critical reason.

1.  When you process greens and fruit together in a high speed blender, you liberate the sugars from the fiber making the sugars too easily available and quickly absorbed into the body.  That seems like a good thing, but it causes the blood sugar to "spike" and "skyrocket."  This is much like drinking a very sugary drink.

2.  The second reason was even more intriguing to me.  When you choose to drink your green vegetables rather than chew them, you skip a vital step in the biochemical process.  It was explained this way:  Chewing greens is the first step in adding necessary enzymes to the nitrogen found in the green vegetables. The by-product of this chewing process changes the nitrogen, through enzymatic action, into Nitrates.  When the nitrates are then swallowed the second enzymatic process changes the nitrates into "nitrites."  These nitrites are then quickly converted into "nitric oxide," the chemical that is quickly released through the "endothelium" in the coronary arteries.  It is this release of "nitric oxide" through the lining of the coronary arteries (the endothelium) that keeps the blood "slippery" and keeps it from sticking to the artery lining, causing plaque buildup and eventually blockages.

So there you have it.  The recommendation is to eat 5-6 servings of Greens every day.  Chew them carefully in order to properly release the enzymes.  In so doing, you will bath your endothelium in an abundant supply of nitric oxide and keep your coronary arteries clear of further plaque buildup.  This is one of the vital steps in halting and reversing coronary artery disease.
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Personal Food Diary: instagram@stevemattis