Here is an interesting article about eating a plant-based diet

Certainly a plant-based diet which minimizes animal products is the best approach for losing weight, preventing and reversing disease, and optimizing health. However, those following a vegetarian or vegan diet, and those not consuming fatty fish like salmon each week, should be aware of recent studies that suggest they may be deficient in a critical and essential nutrient, especially EPA & DHA, the long-chain omega-3 fatty acids.

Alpha-linolenic acid (ALA) is an omega-3 fat and is the precursor of the longer chain omega 3 fats eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and to a lesser extent DHA can be made in the body from ALA. Primary sources of these fatty acids are certain fish and seafood.

As a result, vegetarian, and especially vegan, diets provide little EPA and DHA directly. A recent study reviewed the varying dietary fat intake across vegetarians, vegans, omnivores, and semi omnivores and its impact on essential omega-3 fatty acid availability in tissues. It concluded that vegetarians were left with reduced levels of omega-3 and recommended that they consume additional direct sources of EPA and DHA, regardless of age or gender, for physical, mental and neurological health benefits.1

In addition, ALA, EPA, and DHA are especially important for the prevention of certain cancers, particularly those of the breast and colon, and possibly of the uterus and the skin, and are likely to reduce the risk of postpartum depression, manic-depressive psychosis, dementias, Parkinson's, hypertension, toxemia, diabetes, and to a certain extent, age-related macular degeneration.2

Although vegetarian diets are generally lower in total fat, saturated fat, and cholesterol than are non-vegetarian diets and may appear to offer cardiovascular health benefits due to higher intakes of antioxidants and fiber, the lack of direct EPA or DHA dietary sources may cause an adverse effect.3,4

With all of this documented research, it is not surprising that when I draw blood for fatty acid analysis on many of my patients, I find that a large percentage of individuals who do not eat fish or seafood regularly do not have optimal levels of DHA, even those eating walnuts and flaxseeds on a regular basis. I often see patients eating otherwise excellent diets with itchy dry skin, seborrheac dermatitis and other signs of DHA deficiency.

Although, there are some vegans and vegetarians regularly consuming walnuts and flaxseeds (which supply adequate ALA) may produce enough DHA on their own and may not require supplementation. However, because this issue is so imperative to their health it should be confirmed with a blood test before assuming that the conversion level is adequate. In order to assure optimal production of DHA fat, without recommending that the consumption of fish or refined fish oils, I recommend taking a vegetable sourced DHA supplement. DHA alone can deliver the same benefits of fish oil, since the intake of DHA can cause a natural retro-conversion to EPA internally.

Laboratory cultivated DHA is made from microalgae and is a pure form of DHA without environmental contamination. It is grown in the laboratory, not collected in the wild. It has no mercury or other toxins, which is a concern even for non-vegans who are cautious about eating fish or seafood.

DHA has been shown to protect against dementia, depression, inflammatory diseases, attention deficit and hyperactivity disorder (ADHD), allergies, and to offer significant benefits for overall cardiovascular health.

There are other problems with consuming fish oils. The main problem is that the fat turns rancid as it sits on store shelves. As a result, many people complain of burping, indigestion, a foul taste, and long lasting fish-breath. I have also observed that rancidity of this fish fat can place a stress on the liver. Patients of mine have had blood tests showing abnormal liver function when consuming fish oil in significant amounts and then have had these tests return to normal when the fish oils were stopped.

Fortunately, vegetable derived DHA, from microalgae, is an alternative. However, even algae derived DHA can become rancid if not cared for properly. We go through great lengths to deliver the purest and freshest DHA product available on the market today. My DHA Purity is manufactured under strict conditions to ensure purity. Every step of the way, from production to packaging, transportation and storage, this product is kept refrigerated and handled to ensure optimal freshness.

In conjunction with a high nutrient, plant-based diet, I advise all people take a daily DHA supplement from a clean source. Early in life, DHA is supplied via the placenta and from breast milk. While adequate DHA is particularly important for pregnant and nursing women and young children, it is beneficial for all ages!

Day 106

BREAKFAST

Had a mix of whole grain cheerios and shredded wheat with a banana and the usual cup of freshly roasted coffee.

Found my blood sugar still goes up because of the carbs but not as much as eating porridge. Good thing is that it doesn't stay up for long.

Went for my usual 40 minute walk, still a little chill in the air that's for sure.

LUNCH

Had left over veggie spaghetti and a glass of water

Went to the Doctor this afternoon to get the results of last weeks blood tests, and see if I'm down a pint on anything.

I was down on virtually everything, but not by as much as I thought. I was up on one thing and that was my good cholesteral which is very good. I was up by more on that measurement than I was down on the rest. I think it's pretty hard to drop too much when the reading were good last year anyway. Doctor was pleased and said I was not down a pint in anything.

So there you have it....Of course the other thing I am down is in pounds. So is Katie. So because our taste buds have now changed and this is not a hard regime to follow by any means, we will continue.

For the last little while I have been thinking about suspending my daily posts to the blog. I mentioned that it is busier now in the summer, and I have accomplished what I set out to do...i.e. write about our adventure so that it was documented, and hope that anyone reading might learn from our experience and may decide to take a healthier path as a result. I sure hope that's the case!

In any case, we know from all we have read and how we feel, and the changes we have seen in ourselves, that it is a healthier way of living.

So to all of you who have followed faithfully...we say THANK YOU!

I'm not saying I won't make some posts from time to time, I will just not promise to make them on a schedule. If you want to check in every once and a while....great!

more later.....just not sure how much later......

Jim and Katie

Day 105

BREAKFAST

Had a veggie omelette and a steaming cup of freshly ground coffee and a piece of whole wheat toast dry.

Had a banana later in the morning.

Went for my usual 40 minute walk....very windy today and not all that warm.

Here is an interesting article about vision

Its not just citrus fruits, new findings in the journal Ophthalmology suggest older adults eating a lot of leafy greens, citrus fruits and fish are less likely to develop age-related macular degeneration (AMD), a major contributor to vision lose. Studying the diets of 4,000 adults, experts claim foods rich in omega-3s, vitamin C and E, zinc and antioxidants lower the risk of AMD. These low-sugar foods do not cause surges in blood pressure, which may harm retinas; Reuters reports.

Actually, last year researchers determined plant nutrients lutein and zeaxanthin, found in foods like spinach, kale and collard greens, promote eye health and prevent cataracts, while eating red meat 10 times week increases the likelihood of age-related macular degeneration by 47%.

In related news, a recent study showed vegetable-based diabetes offer superior diabetes control and omega-3 fatty acids, like those contained in walnuts, reduce inflammation linked to heart disease.

LUNCH

We didn't have lunch today....will have an early dinner instead.

DINNER

We had Shepard's pie made with yams instead of potatoes. Delicious!

more later....

Day 104

BREAKFAST

Nice veggie omlette with freshly ground cup of Java coffee

LUNCH

Really good salad with veggies and apple

 

Here's another great performance from a talented songstress and piano/organ player

DINNER

Yummmm....Katie's homemade veggie pizza

more later...

Day 103

Missed yesterday....had to do a bunch of errands after our usual Friday Golf game was cancelled due to horrible weather. Imagine, some of the Cities in the Province getting many cm's of snow. Snowed a bit all day here. Haven't had spring yet.

BREAKFAST

Had a veggie omelette...which is good and keeps my blood sugar virtually even. Also a nice cup of freshly roasted coffee.

LUNCH

Half a veggie sub

DINNER

Left over veggie pasta

more later...

Day 101

First there was the ShamWow, then the Slap Chop, and then Vince was caught fighting with a prostitute. He's a pop culture icon already, and someone has put his Slap Chop commercial to a backbeat and it's pretty good! This is a remix of the commercial set to music, and it's actually better than 50% of what's in the Top 20 right now.



BREAKFAST

Had an veggie omlette and a cup of freshly ground java coffee. Of course the omlette did not raise my blood sugar to any significant degree.

LUNCH

Had a veggie pizza...great as usual

more later....

Day 100

100 Days....who would have thought!....especially for me who was never a great lover of vegetables and would avoid them totally if I could. It will be interesting next week to see what some of my readings are when the lab results come back from my visit to the Doctor.

It was golf today with the Happy Hackers group, which is a different country course every second week. Trouble is weather was not good today so it got canceled.

Not sure how long I will keep up publishing the blog....getting a lot busier in the summer with golf two or three times a week. Will take it day by day, for now I guess.

There are many different definitions for vegetarians and vegans, I have published some of them before. then you have some who eat raw foods only. I also commented before, that Katie and I don't want to take this to extremes, where we are are not flexible in social situations, and not flexible even in our own lives.

Had to replace the oatmeal for breakfast as it was driving my blood sugar too high afterwards. This morning had an omlette made with egg whites, mushrooms, green onions, red pepper, tomato. Very Good, but the strict vegans who look down their noses at anyone who does not adopt their beliefs would not be pleased. Egg whites come from Chickens....OH NO!!!!!!!.....
A travesty...horrible....nasty....should be put on the rack in the public square...kind of tongue lashing. Why? because we're contributing to the mistreatment of animals. There are plenty of these type of do what I say folks, on message boards. Ask them if they drive a car and don't mind contributing to world pollution and they will come up with one of many excuses.

So we had a product that comes from chickens....there I said it! Ready for the 40 lashes with a wet noodle. For Katie and I it is about finding our way, and doing what we feel comfortable with. Are we going to start eating chicken again? Not likely...as we are trying to avoid the fat and cholesterol in chickens, which is virtually as bad as eating red meat. We also don't like the fact that chickens in general are pumped full of synthetic hormones and antibiotics to increase profits. I have published information about this before.

So....no golf today....on to other projects.......more later......

LUNCH

Had a veggie wrap and a banana

DINNER

Katie made Shepard's Pie with yams instead of potatoes. It was extremely good and healthy as well! Got to keep that one on the list!

more later...

Day 99

Had a nice day for golf yesterday and the course was in good shape.

Regular breakfast, veggie wrap and a banana and a few nuts for lunch

Vegetable and brown rice dish for dinner

This is the latest video that my youngest son shot and directed in his spare time. The amount of work that he puts into these videos is incredible!



BREAKFAST

Combo of whole grain cheerios and shredded wheat, with nice cup of freshly ground Java coffee from bulk barn.

LUNCH

Had left over rice and veggie dish from last night

DINNER

We had veggie spaghetti for dinner. VG!

 

more later....

Day 96

For all you mothers out there....

BREAKFAST

Had bowl of oatmeal with blueberries and banana. Great cup of freshly roasted kicking horse coffee.
That will likely be our last breakfast of oatmeal for some time. We are finding that it is just to much carbs and we both don't feel great after that. As I used to be type 2 diabetic, I check my sugar levels fairly regularly. This morning prior to the oatmeal my sugar level was 6.2 which is excellent. After  eating on can be at 7 to 10 and be normal. After the oatmeal, mine was at 14 which explains feeling tired and lethargic. This is not the first time it has zoomed up after that type of breakfast....so in the future we will be having something with more protein and less carbs.

Just got back from my usual 40 minute walk and still at 10.9...I already know it will drop later.

LUNCH

Katie and I had to go grocery shopping and a couple of other errands, so we didn't have lunch.

DINNER

We had a veggie stir fry and a spring roll.

Going golfing first thing tommorrow morning.....

more later....

Day 95

Can you believe it? It's snowing here this morning....I was golfing Monday and it's snowing today...May 9th.

BREAKFAST

Big bowl of oatmeal with banana and hot cup of freshly ground kicking horse coffee

Another great Ray Lamontagne performance



Interesting article about heart smart foods

If you are confused about what you should or shouldn’t eat to reduce your chances of developing heart disease—you’re not alone. Discerning the claims made about food and diets and interpreting the multitude of conflicting studies done on the subject would confound even the most astute. Thankfully, the good people of the Population Health Research Institute took on that task for us, and it turns out that the list of heart-healthy foods is a relatively short one.

For the study, Andrew Mente, Ph.D. and colleagues rated 189 prior studies published between 1950 and 2007. When a certain food or diet showed a strong link with better heart health and appeared in multiple studies, that food or diet was put at the top of the “good” list, while foods linked to an increased risk of heart disease was place on the “bad” list.

As you can probably guess, vegetables, nuts and the Mediterranean diet, which is high in vegetables, legumes, fruits, nuts, whole grains, cheese or yogurt and fish, made the “good” heart food list, showing “strong evidence” of lowering the risk of heart disease. The researchers also found that several other foods including omega-3 fatty acids from fish, whole grains, alcohol, vitamins E and C, beta carotene, folate, fruit and fiber showed “moderate evidence” to support a heart-healthy claim.

Conversely, the Western-style diet heavy on red and processed meats, refined grains and high-fat dairy, as well as foods high in trans-fatty acids such as processed baked goods, fried foods, and snacks or foods with high glycemic index such as white bread, pasta and rice were shown to raise the risk of heart disease.

That leaves many other foods, including milk and eggs, in a big gray area. “Taken together, these findings support a causal relationship between only a few dietary exposures and coronary heart disease, whereas the evidence of most individual nutrients or foods is too modest to be conclusive,” the team said.

Linda Van Horn, professor of preventive medicine at Northwestern University’s Feinberg School of Medicine, said while the analysis reaffirms the benefits of a Mediterranean diet, it is more about the strengths and limits of previous studies than advice for consumers. “It’s really about the totality of the usual eating pattern, rather than whether you ate a hot dog on opening day of baseball season,” she said.
The World Health Organization (WHO) estimates that 2.7 million deaths each year are attributable to a diet low in fruits and vegetables. Globally it is estimated to cause about 19 percent of gastrointestinal cancer, 31 percent of ischaemic heart disease, and 11 percent of strokes—thus making it one of the leading preventable causes of death worldwide.

The study was supported by the Heart and Stroke Foundation of Canada and the Canadian Institutes of Health and was published in the April 13 issue of the journal Archives of Internal Medicine. 

LUNCH

We made a fruit and baby spinach smoothie.....blueberries, mango, strawberries, banana, and water....it was quite good!

more later....

Day 95

Here is another video from the "Playing for Change" group who came together on one stage



BREAKFAST

Big bowl of oatmeal with banana and hot cup of freshly roasted kicking horse coffee.

After a friend of mine saw that I went to the Doctor yesterday....he wanted me to know what his Doctor said to him......

Q: Doctor, I've heard that cardiovascular exercise can prolong life. Is this true?
A: Your heart is only good for so many beats, and that's it... don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!

Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!
Q: Aren't fried foods bad for you?
A: YOU'RE NOT LISTENING!!! ...... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger. You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?
A: Are you crazy? HELLO Cocoa beans ! Another vegetable!!! It's the best feel-good food around!

Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?
A: Hey! 'Round' is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets.
AND.....
For those of you who watch what you eat, here's the final word on nutrition and health. It's a relief to know the truth after all those conflicting nutritional studies.

1. The Japanese eat very little fat
and suffer fewer heart attacks than Americans.

2. The Mexicans eat a lot of fat
and suffer fewer heart attacks than Americans.

3. The Chinese drink very little red wine
and suffer fewer heart attacks than Americans.

4. The Italians drink a lot of red wine
and suffer fewer heart attacks than Americans.

5. The Germans drink a lot of beers and eat lots of sausages and fats and suffer fewer heart attacks than Americans.

CONCLUSION

Eat and drink what you like.
Speaking English is apparently what kills you.

AND REMEMBER:
'Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming 'WOO HOO, What a Ride'

more later....

Day 94

My apologies for not updating the blog yesterday, but my internet was down all day yesterday and until now. All fixed up now though.

Went to the doctor this morning to tell him I have been eating Vegan for 90 days....hmmm...isn't the advice always to tell your doctor first? Ah well, who really pays attention to that anyway!

I just wanted to find out how I'm doing on this new regime and if there is anything that I am missing or down on. We'll see when I get the results of the blood tests.

BREAKFAST

Mix of whole grain cheerios and shredded wheat, along with a good cup of freshly ground kicking horse coffee.

LUNCH

Wasn't really hungry so didn't have anything.

DINNER

Didn't have it yet but will be having veggie pasta that Katie made yesterday. After work she is off to her night course.

more later....

Day 92

This video shows Brandon the son of our friend playing the drums...he was two at the time....make sure you watch it right till the end. His father is a drummer and plays in several bands, and Katie and I have had the pleasure of enjoying many of their performances.



BREAKFAST

Big bowl of oatmeal with banana and crushed walnuts. Nice cup of freshly ground kicking horse coffee.

An article about high blood pressure

A new study in the journal Nature Medicine claims consuming too much sodium leads to an increased accumulation of salt in the interstitium of the skin, i.e. the area between cells. This process is regulated in our bodies by special white blood cells known as macrophages and within these macrophages scientists found a gene regulator called TonEBP. TonEBP turns on another gene that controls the production of lymphatic blood vessels. In the study, experts observed a high-salt diet causes lymphatic vessels to increase, leading to hypertension in animals; via EurekAlert!

In March, research showed consuming salt decreases levels of an enzyme called nitric oxide synthase (NOS), which signals nearby muscles to relax, improving blood flow and lowering blood pressure. This is similar to another study that showed switching to a low-salt diet helps blood vessels relax.

In related news, a previous report determined regardless of genetics or gender, people who excreted more salt had higher blood pressure.

LUNCH

Had left over bean dish in a whole wheat wrap

more later....

Day 91

Here's a cute one....



BREAKFAST

Mix of shredded wheat with whole grain cheerios along with delicious cup of freshly ground kicking horse coffee.

Off to play golf today...taking a wrap full of veggies a banana and some nuts...water to drink

An article about Transfat

Trans-fat’s been quiet lately, but for good reason. New findings in the American Journal of Preventive Medicine claim negative news reports on the dangers of trans-fat, such as heart risks, influences people to avoid foods with trans-fat. Trans-fat raises LDL or “bad cholesterol” and also lowers HDL or “good cholesterol” and is commonly found in junk foods like cookies, crackers and French fries. Researchers found shoppers in Los Angeles, California were more careful about their purchases after media coverage on artery-clogging trans-fats, but only for a short time; Reuters reports.

Not to long ago there was a great debate about banning trans-fat. Many health experts want trans-fat gone, but other say trans-fat is a market issue and consumers should decide whether or not they want to buy it. But trans-fat is unhealthy, linked to both colon cancer and breast cancer.

Trans-fat has gotten the shaft nationwide, from New York to California, even retailers and restaurants like Wal-Mart and Kentucky Fried Chicken have given trans-fat the heave-ho.

more later....

Day 90

Yesterday I mentioned there is a story around Matt Dancing. This interview is 15 minutes long but is very funny and reveals Matt stating that the hoax is a hoax. Hope you enjoy!



BREAKFAST

Big bowl of oatmeal with the nice cup of hot freshly roasted Kicking Horse Coffee.

LUNCH

We had left over Delicious Restaurant food

DINNER

Katie made a great bean dish...mushrooms, onions, green pepper, red pepper, chilli powder, cayanne pepper, Italian veggie ground round, and black beans, on a bed of mashed potatoes.

more later.....

Day 89

This is a fun video with a back story...I can tell you the back story tommorrow



BREAKFAST

Big bowl of oatmeal with banana, blueberries, flax seed and apples. Steaming cup of freshly ground kicking horse coffee.

An interesting health article

According to a new study in the Journal of Clinical Oncology cancer cases among Hispanics and African Americans could reach 157 million by 2030, up from 46 million in 1980. For the study, scientists analyzed information from a national health database and projected Hispanics will experience the highest increase in cancer incidence with 142%. Now, these figures may be higher than what will actually happen, but researchers warn the trends are very clear and strong; HealthDay News investigates.

Actually, many experts believe these trends can be reversed with better diet, i.e. more fruits and vegetables, and more exercise. Plant foods are potent cancer fighters. Just yesterday pomegranates were shown to improve prostate cancer recovery. Also, switching to a diet including more fiber and less sugar can stave off diabetes in Latinos.

In related news, recent studies show foods like green vegetables and nuts help prevent ovarian cancer, while stuff like charred meat raises the risk of pancreatic cancer.

LUNCH

Had a veggie burger for lunch

Went for my usual walk...not bad temperature wise, just really windy

DINNER

Veggie Pizza made by Katie

more later....

Day 88

BREAKFAST

The usual big bowl of oatmeal with banana and a hot cup of freshly ground kicking horse coffee

LUNCH

Left over veggie spaghetti

DINNER

Katie and I were out and about after she finished work so on a whim we decided to go to our favorite new restaurant "Delicious" and it was We couldn't eat it all so we brought the rest home.

more later...