Heart Disease – How to Avoid a Triple Bypass
Is bypass surgery in your future? What if it doesn’t have to be? I had the pleasure of interviewing 61 year-old Don Carrier. Six years ago he was facing triple bypass surgery, but by making necessary diet and lifestyle changes he has changed his future. No bypass surgery and no more medications.
Lisa Nelson RD: Please share details about your health prior to making diet and lifestyle changes, such as your weight, cholesterol, blood pressure, as well as your quality of life.
Don Carrier: The best way for me to start out is when I entered Dr. McDougall’s 10-day program back in 2003. At that time I weighed over 230 pounds. The main reason I went to his clinic is because I facing a triple bypass and hoped to find an alternative option to the surgery. I was very sluggish with no energy and overweight. Please keep in mind that I was a life long vegetarian. My cholesterol was well over 200, high blood pressure (in the 160’s) and basic quality of life was very poor. I was having all the typical cluster of health problems.
Lisa Nelson RD: What finally pushed you “over the edge” and gave you the motivation to make changes?
Don Carrier: I had tried many diets and even though I was a vegetarian I still gained a lot of weight. I had stopped eating potatoes, carrots, beets and other veggies because most of the popular diets claimed that carbohydrates were bad. At the McDougall clinic I was eating potatoes, carrots, beets, and lots of veggies and my energy level cam back after just 3 days and I began to lose weight. Dairy and oil were two foods I was not eating during the 10-day plan. I was a big dairy eater and used olive oil regularly. I learned they were the culprit of my weight gain and poor quality of life. Halfway through the 10-day plan my whole attitude changed. I was learning how our bodies work and how to fuel our bodies correctly. This motivated me to lead a vegan life, no diary and no oil. I never thought I would ever give up cheese, but I did and to this day I have not had even a slice of cheese since. Triple bypass surgery scared the “H” out of me and the 10-day program was the alternative solution I needed.
Lisa Nelson RD: What was keeping you from living a heart healthy life “before”?
Don Carrier: What kept me from leading a healthy lifestyle earlier was listening to what I thought was good healthy information from the media. Listening to the positive information about the Atkins diet, the Zone diet, South Beach Diet and all the diets that the media exploited was very confusing to me and it is to others. I honestly thought I was eating healthy yet wearing size 42-inch waist pants.
Lisa Nelson RD: How did you stay motivated, change your habits, and continue to stick with the changes?
Don Carrier: How do I stay motivated? It’s really quit easy, the vegan diet works. Triple bypass canceled, all the medications eliminated, arthritis gone, energy level maxed and over all health excellent.
Lisa Nelson RD: Do you follow a set diet plan?
Don Carrier: Breakfast is almost the same every morning. I have organic Heritage cereal or oatmeal with berries or fruit and almond milk. Lunches during the work week consist of Thai, East Indian or Whole Foods buffets. I have trained the restaurants I like to cook without oil or dairy. The dishes are very low in fat and sodium. Dinner is mostly at home, I like pasta, soups and sweet potatoes, brown rice dishes and lentils.
Lisa Nelson RD: How much physical activity do you typically include each week now?
Don Carrier: I have to admit I have never been a gym bunny. Before I was a total couch potato, today I get out and walk or use my treadmill at home. I usually spend 30 minutes every other day on the treadmill. At my office there is a lot of physical work I do in my warehouse.
Lisa Nelson RD: What advice would you give to someone struggling to live a heart healthy lifestyle while at high risk for a heart attack or bypass surgery?
Don Carrier: I don’t care how bent a person is on not eating vegetables, I found out your taste buds and cravings all change. What you thought you could not live without, soon become unimportant. You learn to substitute those food cravings with other foods. What every heart patient has to realize is that heart surgery is NO walk in the park. The medical institution makes billions of dollars every year opening up patient chests with a saw. I had it in my mind that I was not going to support the medical institution by having my chest cut wide open. Changing your diet is the safest way to continue to live a healthy life. It makes sense, it’s less expensive, and it’s less intrusive. There is no recovery process, no meds, and you get to enjoy life. If a heart patient decides changing their diet is too drastic, ask the surgeon to show you the tools and procedure they will use to operate. THAT IS DRASTIC!
Lisa, I could go on and on about the benefits of the right food and how it effects our body. So many people think being sick is in their genes and they have no control over their future health, they are totally misinformed. Good resources I recommend for potential heart patients are books by Dr. John McDougall, Dr. Dean Ornish, Dr. Neal Barnard, Dr. Esselstyn, Dr. Fuhrman and the China Study by Dr. Campbell.
Lisa Nelson RD: Thank you Don for sharing your experience. I appreciate your time and I know many will benefit from hearing your story!
Be sure to sign up for The Heart of Health and receive the free report Stop Wasting Money – Take Control of Your Health at https://www.lisanelsonrd.com/hearthealth.html.
Heart Health – How to Eat Heart Healthy During the Holidays
One major holiday down, one to go! So, how did you do sticking with your plan to be heart healthy and lose weight? Not so good, well don’t worry it’s not too late to redeem yourself.
Most people gain an average of 1 pound every holiday season. Now, what’s one pound? Doesn’t seem like that big of an issue, but the problem is most do not lose this extra weight. The pounds simply continue to add up year after year. It may take several years before you look at yourself and wonder “what happened?”
To prevent this (or reverse past events!), you must take steps to counteract all the extra calories that go along with the holidays. How? Increase your physical activity these next 4-6 weeks. Extra walks, longer workouts, increased intensity levels.
Adding an extra 120 minutes of activity each week (that’s less than 20 additional minutes/day), will burn an extra ~600 calories/week. That’s an extra 3600 calories burned over six weeks to compensate for the pecan pie, cookies, and alcohol. Of course, 3600 calories only goes so far. You must make wise decisions with the holiday meals, so you’re not consuming 3000-5000 calories in one day
The holidays can be a big hurdle in a weight loss and heart health plan. Holidays don’t mean you can’t enjoy the good food and desserts, but do so wisely!
Be sure to sign up for The Heart of Health and receive the FREE report Stop Wasting Money – Take Control of Your Health today at http://www.hearthealthmadeeasy.com.
All the best,
Lisa Nelson RD
Protein and Weight Loss – How Much Do You Need?
In a previous post I touched on how protein affects weight loss. If you haven’t read the post, here’s a link – How does protein affect weight loss?
Standard recommendations for protein each day is 0.8 grams per kilogram body weight (0.8 g/kg). To calculate your protein needs multiply your weight in pounds x 0.37.
Here’s an example of how to do the calculations for someone weighing 140 pounds.
140 pounds x 0.37 = 51.8 or ~52 grams of protein/day
Even individuals who work out regularly due not have significantly increased protein needs. There are a few situations where protein needs are slightly higher, such as illness, endurance athletes, and professional body builders.
If you consume too little protein, your body turns to muscle. This is very important to keep in mind, especially if you are following a low calorie diet with limited protein intake. If you do not eat enough protein your body breaks down muscle to meet protein needs. Also, a low protein intake over time can cause feeling of lethargy and a lack of energy. Restricted protein intake increases your risk of becoming ill and makes building muscle to boost your metabolism and promote weight loss difficult.
Now, if you consume too much protein, the body will convert excess protein to fat and store for future energy needs. Consuming 2-3 servings of protein each day is usually adequate to meet your protein needs. Most American’s consume significantly more protein than necessary. Good protein sources include fish, poultry, lean beef, nuts, soy, and legumes/beans. One serving of protein equals 3 ounces of meat, ½ cup beans, 2 Tbsp peanut butter, 1 egg, and 1 ounce nuts.
Receive a step by step plan to promote heart health and weight loss with a Mini Diet Makeover. As a special New Year’s bonus you’ll recieve a complimentary copy of the Calorie Counter for Dummies. Learn more here – https://www.lisanelsonrd.com/minidietmakeover.html
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
http://www.weightlosswithlisa.com
“Home for the Holidays” — From My Mama's Kitchen
A Celebration of the Heart with a Gift from the Soul! – Guest Post from Johnny Tan
Some of us already realize this, and others will experience it for the first time: The kitchen will be the most important room in the house in the coming weeks.
Regardless of whether it is a modern-day designer’s kitchen or just one of the so-called “timeless” efficiency kitchens, it is time for it to claim center stage, as it will serve as the hub for the transformational loving energy that will bind families and friends alike during this holiday season.
Known as the heart and soul of any home, the kitchen is the place that will serve as a wonderful backdrop where you will always find an abundance of joy and laughter from family and friends reminiscing and sharing meaningful communication, from knowledge gained to lessons learned.
As you already know, you do not have to know how to cook to be drawn into the kitchen as your five senses will eventually draw you straight toward it once the mouth-watering aromas start to fill the air.
My late Southern Belle mom, Eleanora, once eloquently described to me that being in the kitchen is like being a mother; it is about creating something special. It requires patience, a happy attitude, and a touch of love. It is the perfect blending of all these ingredients that ultimately produces a signature dish.
Since we now live in a global village, with the lifestyle to match, where families can only get together during special occasions, the holiday seasons have become more meaningful than ever. Although there are many of us who are fortunate to have a family to spend the holidays with, there are those of us who are less fortunate due to various reasons. We are the ones that, over the years, are able to find home from within our own hearts. Then, there are those among us who are fortunate to have the opportunity to experience the family holiday spirit thanks to the generosity of our friends.
Whatever the situation may be for you, if we can all take a moment to be mindful, perhaps we can truly experience the true holiday spirit as it is meant to be experienced.
For mothers — They cannot wait to have the family back home together to break bread with.
For children — Believe it or not, your mom will always be more excited to see you than you are to see her.
For singles — For those who are fortunate to have the generosity of a friend’s invitation to be with their family, be very thankful for the love you are receiving.
For those who will be by themselves — Always remember that you are never alone. Home is where the heart is, and be very thankful that you have made it this far. Happiness and glee are always generated and experienced from within.
For the families who will be celebrating this holiday season together with their loved ones — I would like to share with you what my Cajun mom, Ginger, told me a long time ago: “The natural life can always be funny and humorous. The most ordinary events usually end up being the sweetest memories. Being present during the small moments will always make us appreciate the happiness when it happens.”
For the families and individuals who have graciously opened their hearts and homes, and to those who are contemplating doing so — I would like to share with you what my German mom, Dianne, told me a few years back: “Every once in a while, a situation may occur that requires us to radiate our energy of positive goodwill, compassion, and love for others. Until we try to put ourselves beyond our comfort zone, we will not realize we have what it takes to make a difference in that person’s life and in ours.”
For those of us who will be spending this holiday season by ourselves — I would like to share with you what my Malaysian mom, Nyah, told me just before I left home to come to the United States: “Since childhood, you have been and will continue to be exposed to all kinds of experiences. Some experiences, good or bad, will stay with you for the rest of your life. However, it is how you manage them that will ultimately determine your idea of success and happiness, or failure and sadness, in your life. Always remember you are never alone, and although food may fill your tummy and the camaraderie of friends gives you a sense of belonging, it is the loving energy you generate from within you that will nourish your mind, body, and soul. This spiritual grounding is what will ultimately touch the heart and move the soul of others.”
Finally, here is my wish to everyone during this holiday season:
Health — makes all things possible.
Wealth — makes all things work.
Love — makes all things beautiful.
May you have all three.
Johnny Tan
Author of From My Mama’s Kitchen™
“food for the soul, recipes for living”
www.frommymamaskitchen.com
To read more recipes for living, please click here to purchase From My Mama’s Kitchen: Food for the Soul, Recipes for Living, and help us make a positive difference for our preferred charities.
Heart Healthy Tips – Berries and Your Heart Health
In the battle against chronic disease, specifically heart disease, the antioxidant content of berries is a fantastic weapon.
Researchers in 2008 studied 72 volunteers over an eight week period. The volunteers were divided into a berry group and control group. The berry group was fed 100 grams of whole bilberries, 50 grams of lingonberry-rich nectar, and 100 grams of blackcurrants, strawberries, or raspberry-chokeberry juice every other day. The control group received non-berry “fruit placebos”, such as sugar water and marmalade. After 8 weeks, the berry group had an increase in HDL cholesterol of 5.2%, decreased blood pressure, and improvement platelet function.
Berries are a great source of antioxidants, which prevent cell damage by eliminating free radicals. One visible piece of evidence indicating the powerful antioxidants within berries is their color. Berries are rich in phenolic compounds called anthocyanins, which give berries the deep red and blue colors.
A word of caution! There has been a recent media frenzy over certain berries as “superfoods”. There is currently no scientific proof higher antioxidant levels of certain berries corresponds to improved health benefits that justify the inflated price tags. Some studies on antioxidants have given disappointing and unexpected results. But regardless, even if berries are not a “miracle cure”, they are rich in fiber, vitamin C, manganese, folate, and potassium and an important part of a heart healthy diet.
All the best,
Lisa Nelson RD
Juice Plus Vineyard Blend
http://www.hearthealthmadeeasy.com
Protein and Weight Loss – How Does Protein Affect Weight Loss?
Fat, protein, and carbohydrates are all essential to your overall health. When you are working to lose weight it’s important that you do not cut any one nutrient too low. Let’s focus on your protein intake.
Types of Protein
Protein is made up of 20 building blocks called amino acids. Eleven of these amino acids are nonessential and nine are essential. This means the body is unable to create nine of these amino acids on its own and must receive them from food sources. Dietary protein is divided into two categories – complete and incomplete. A complete protein contains all nine of the essential amino acids. An incomplete protein lacks one or more of the essential amino acids. This is more of a concern if you are vegetarian and consume limited animal food sources. If this is your situation I recommend working one-on-one with a dietitian to ensure you are using complementary proteins to meet your nutritional needs.
Function of Protein
Carbohydrates and fat are the body’s primary energy sources, but protein fills many other crucial roles in the body. Here are a few:
• Forms structural components of the body – muscle contractile tissue, connective tissue, cell membranes, and bone matrix.
• Maintains fluid balance.
• Regular acid-base (pH) balance of blood.
• Formation of hormones and enzymes.
• Immune function (antibodies are proteins).
The role of protein is directly related to weight maintenance is several ways. The hormones and enzymes produced regulate sleep, digestion, and ovulation. Protein slows digestion promoting steady blood sugar levels. Steady blood sugar levels prevent insulin spikes that can lead to increased fat storage. Improper fluid balance can lead to water retention and corresponding weight gain.
All the best,
Lisa Nelson RD
Top 5 Key Strategies to Lose Weight Permanently
