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by Vesanto Melina MS, RD
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Fifteen years ago, Dr. Dean Ornish revolutionized our approach to heart
disease by demonstrating that individuals with serious heart disease
could reverse their condition with lifestyle changes and without the use
of medication.
Ornish's four-point program included:
1. a very low-fat vegetarian diet (10 percent or less calories from
fat),
2. stress management and group support,
3. exercise (such as daily walking),
4. avoidance of smoking.
After one year, 82 percent of the participants experienced regression of
their disease, shown by angiograms conducted at the beginning and end of
the year. In contrast, the disease continued to progress in members of
the control group, who followed a conventional “heart healthy” diet
providing 30 percent or less calories from fat. Over the next four
years, while the experimental group members continued to reverse their
arterial damage, those in the control group got steadily worse and had
twice as many cardiac events.
Ornish’s program was repeated with patients in retreats throughout North
America. Brenda Davis (my Kelowna-based co-author on Becoming Vegetarian
and Becoming Vegan) and I had the good fortune to be staff dietitians
with some of these retreats. Over time, improvements were made,
including the provision of dietary sources of omega-3 fatty acids, and
an increased emphasis on whole foods.
In 1999, Dr. Caldwell Esselstyn had similar success in an intensive
study that followed patients over a 12-year period, during which they
followed a low-fat vegan diet, coupled with cholesterol-lowering
medication. Approximately 70 percent experienced reversal of their
cardiovascular disease.
As the dust settles around the high carb/low carb diet furor, one
guideline has become crystal clear.
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Quinoa Salad with
Tomatoes
Quinoa cooks in only 20 minutes. Just add a few chopped
veggies and a sprinkle of lime or lemon juice.
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To quickly and significantly reduce
your risk of diabetes and cardiovascular disease
and/or drop some excess weight, one excellent dietary choice is to eat only intact
grains. This means whole, unbroken grains such as brown rice, quinoa,
millet, buckwheat and oat groats.
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In the process, you will eliminate refined carbohydrates such as white
flour and even products made with whole grain flour; you will avoid
crackers, pasta, bakery products and bread. When wheat and other grains
are ground into flour, the grain cells are broken. Whole grains that
have been ground have a significantly different effect on blood glucose
levels; intact grains are far more supportive of excellent health.
This aggressive approach to cleaning up your carbohydrate intake
automatically and drastically reduces your intake of processed foods,
since so many are flour- based. The recipe below is a great way to begin
the adventure of using whole grains. Plus, it’s a heart-warming way to
start your day, on a chilly morning.
Whole Grain Cereal
This recipe makes a satisfying and delicious breakfast for a family. It
can be used for one or two people, since leftovers may be refrigerated
and used for several days as a nourishing, soothing snack, served as a
warm cereal or cold pudding. As grain combinations, use 1/3 cup each of
any three of: brown rice, wheat berries, millet, barley, oat groats, or
kamut berries. For a high protein
combination that also is
gluten-free, choose
1/3 cup each of any three of: brown rice, buckwheat, millet, quinoa, or
amaranth. Create your own unique combinations.
1 cup uncooked grain (see combos above)
4 cups water
1/2 tsp salt (or to taste)
1/2 cup dried fruit such as raisins, cranberries, currants, or chopped
apricots, prunes, figs or dates
1/2 cup fortified soymilk or rice milk
Place grains, water and salt (if using) in the top of double boiler or a
heavy pot and bring to a boil. If using a double boiler, place above
boiling water and simmer for 2-3 hours. If pan is directly over heat,
lower heat, and simmer for 2-3 hours, checking occasionally that it does
not boil dry. If necessary, add a little water. Add dried fruit and milk
and cook for another 1/2 hour. Serve with fresh fruit and your choice of
milk.
Makes 5 cups.
Vesanto Melina is a registered dietitian, internationally known speaker
and co-author of eight books including the new Raw Food Revolution
Diet, and the Food Allergy
Survival Guide. The
New Becoming Vegetarian (in Canada titled Becoming Vegetarian ) and Becoming Vegan, co-authored with Brenda Davis) offer chapters on weight management. For
consultations,
www.nutrispeak.com |
