Tag Archives: clean fuel

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4 ways you become a fat vegan

I encounter many vegan or near-vegan patients who remain quite heavy or have a host of medical problems like diabetes, hypertension or even heart disease. Most vegan patients have a relatively simple time controlling their weight. But there are some exceptions to this rule. Lets consider a few of them.

You still eat too many nuts

Nuts are a dirty fuel.
From Medicalnewstoday.com. Nuts are a hidden dirty fuel, and a healthy one.

When an overweight person tells me they eat well, my first inclination is to ask if she counts the nuts she eats. Most people eat nuts by the handful while watching the game or a favorite TV show. Nuts are very healthy in limited quantities, but they are high in calories. Moreover, they are high in good fat, but it is still fat. When you eat fat it accumulates around the midsection and waist line for most folks. As a rule of thumb, I eat no more than 10-20 total nuts of any type on any given day. Nuts are a great appetite suppressant in limited quantities as well, but it backfires with larger portions.

Check those Avocados

Avocado-a not so obvious dirty fuel.
Avocado taken from Healthline.com

Avocados are expensive After some questioning, many admit that they eat avocado smoothies and avocado toast sometimes more than once or twice daily. Avocados are healthy in limited quantities, but they are high in fat calories. More than 1-2 weekly can lead to weight gain, and medical problems.

You still eat dirty fuel

Potato chips, the classic dirty fuel.
Classic dirty fuel

I love potato chips, but I might eat them on Christmas, New Years, July 4th, or my birthday. I just save them for a special occasion. Vegan restaurants carry french fries, tater tots and potato or vegetable chips with their sandwiches. These add up over time. Remember: It is not enough to simply eat clean fuel. You must limit or eliminate dirty fuel consumption as well. Weight Watchers only works because it limits your dirty fuel intake. But, the method requires portion control. On the other hand, eating clean fuel completely blows Weight Watchers away. You actually burn fat when you eat clean fuel combined with fruits and vegetables, and you can eat as much as you want or until your body says no.

To put it all together, if you are eating health and remain heavy, then chances are you are eating too many nuts, to many avocados, or a substantial amount of dirty fuel in addition to clean fuel. Let me know if you have questions. I wish you all well!

Check out this article for a list of clean and dirty fuel foods.

Clean fuel

8 Reasons Chickpeas Improve Your Health and Reduce Medication Dependence

Chickpeas: my favorite legume

I  discussed bean consumption previously, and of course you know it is a clean fuel.  In this post, I provide specific details on chickpeas, one of my favorite beans.  Chickpeas, also known as garbanzo beans, are a superfood.  Black beans and red beans are more  hearty and cause more gas, but chickpeas are lighter with less side effects.  They are my favorite legume due to their versatility and ease of consumption. I eat them for lunch almost daily in chickpea salad.

Cholesterol

Chickpeas contain both soluble and insoluble fiber and provide a myriad of benefits.   In a study by Pitaway et al,  patients supplemented their diet with chickpeas for several weeks and noted  modest improvements in total cholesterol, triglyceride and LDL (low density lipoprotein).  Cholesterol or fat is not contained within the chickpea unless you eat fried falafel.  Chickpeas are a low-fat food in its natural state.

Blood Sugar

Due to its soluble and insoluble fiber content, chickpeas are slowly absorbed giving you a steady state of blood sugar.  Your brain is optimized to operate at its best with a low sugar steady state.  After a doughnut or candy bar, you get a huge sugar rush and later an insulin surge leaving you feeling groggy afterward as your sugar bounces up and down.  Chickpeas improve your level of focus once your blood sugar stabilizes.  Ultimately, the high fiber content reduces insulin resistance and contributes to drug discontinuation in the future.  But, you have to work very hard to see this through.

Weight loss

A cup of chickpeas  contains 269 calories; whereas, a large fries from Chick-fil-A is 469 calories.  Chickpeas are a  low-calorie food largely due to the fiber content.  High fiber foods stretch your stomach lining as it settles for digestion leading to reduced appetite.  You also get more nutrients eating chickpeas over french fries, a dirty fuel.

Skin protection

Chickpeas contain Manganese (MN), an element that acts as natural sunblock and skin protectant.

Constipation

Given its high fiber content, chickpeas work great for constipation.  Fiber adds bulk to stool and retains water as it moves through the digestive tract leading to easier bowel movements.  Drinking more liquids helps.   Taking acidophilus, other probiotics, or Beano reduces gas as well.

Anemia prevention

Chickpeas contain iron and copper and both prevent anemia (low red blood cells).

Brain Health

The nerves of your brain talk to each other by using neurotransmitters, chemicals that flow from one brain cell to another.  Well, choline is one of if not the main neurotransmitter and is found  in chickpeas in large quantity.  Problems with neurotransmitters lead to depression, anxiety, and other disorders.  Chickpeas may prevent these disorders putting it in the category of a mood food.

Cancer Prevention

Selenium and folic acid (folate) found in chickpeas, help prevent cancer and are antioxidants.  Folate helps the formation of natural killer cells of the immune system.  These cells detect and kill cancer cells in the body.  Selenium helps to detoxify the liver and eliminate cancer-causing compounds in the body.   Saponins found in chickpeas are phytochemicals that prevent cancer cells from multiplying and spreading.

Chickpea Salad

Image result for chickpea salad oh she glows

Taken from Oh She Glows cookbook and website

I enjoy chicken salad so  this is a good alternative from Angela Liddon’s website.

1 (15-oz) can of chickpeas , drained and rinsed

2 stalks of celery, finely chopped

3 green onions, thinly sliced

1/4 cup of finely chopped dill pickle

1/4 cup of finely chopped red bell pepper

2-3 tablespoons store bought vegan mayonnaise

1 clove garlic, minced (optional)

1 1/2 teaspoons yellow mustard

2 teaspoons minced fresh dill  (optional)

1 1/2 to 3 teaspoons of fresh lemon juice, to taste

1/4 teaspoon fine-grain sea salt, or to taste

Freshly ground black pepper

Toasted bread, crackers, tortillas or lettuce, for serving

  1.  In a large bowel, mash chickpeas with a potato masher until flaky in texture.
  2. Stir in celery, green onions, pickles, bell peppers, mayonnaise, and garlic until combined.
  3. Stir in mustard, salt, and black pepper, adjusting quantities to taste.
  4. Serve with toasted bred, on crackers, in a tortilla or lettuce wrap, or on top of a basic leafy green salad.

 

 

 

 

 

Clean fuel

5 ways oatmeal can replace your medicine

Can oatmeal replace medications?

I stopped making oatmeal in the morning when my wife complained about the noise.  I am a bit clumsy.  But, overnight oatmeal solved this problem.

Oatmeal is a hidden superfood and clean fuel with excellent health benefits, and deserves  a menu spot to reduce your dependence on medications.

Cholesterol reduction

Though cholesterol medications reduce heart attacks and strokes, people dislike them.  Whether they refuse or not, I recommend incorporating oatmeal into their diet.  There are multiple studies analyzing the effect of oats on cholesterol levels.  In Ho et al , A combination of several studies  concluded that oats modestly lowered  LDL, triglycerides and apo B lipoprotein.  (1)

Blood sugar control

Oats  reduce blood sugars both before and after meals.  While it is a carbohydrate, it lowers sugars over time.  Though contradictory in nature, an elevated sugar is more of a sign of poor diabetes control than the central problem.  Oatmeal is not a processed sugar, but is a whole food plant-based carbohydrate.  It contains insoluble fiber or compounds that are not absorbed, but inhibits intestinal sugar absorption.   Moreover, many who eat oatmeal tend not to eat bacon, eggs or doughnuts in the same meal.  Again, the mere absence of those dirty fuels improves blood sugar control over time.

Weight control

Increased oatmeal intake promotes weight loss over time with noted increases with satiety hormones like Peptide YY.

Anti-inflammatory

Oats contain polyphenols that are released when gut bacterial feed on oat fiber.  These compounds reduce inflammatory markers in the stool, a marker of anti-inflammatory activity.  Sur et al notes avenanthramides are  polyphenols that demonstrate anti-itch activity.  It also explains why oatmeal based skin preparations are effective for eczema and are found in Aveeno products. (2)

Allergy/asthma control 

If oats are good for allergy/inflammation than it stands as no surprise that oat consumption prevents childhood asthma overtime.

Constipation

Increased oatmeal consumption in nursing homes reduce the use of laxatives by 60%.  Constipation is a serious problem in nursing homes.  Oat fiber increases stool volume and viscosity. (3)

Overnight Oats

Overnight Oatsl

1 cup of rolled oats

3/4 cup of vanilla or unflavored sugar free almond milk

1 tsp of cinnamon

2 tablespoons of walnuts or pecans

1-2 tablespoons of maple syrup

2 tablespoons of raisins

Combine all ingredients in a mason jar and top with strawberries or blueberries.  Let it sit in the refrigerator all night.   Eat at work, in your car or at home.

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  1.  Ho et al.  Effect of oat beta-glucan on LDL cholesterol and non-HDL Children’s and apo B for CVD risk reduction:  a systematic review and meta-analysis.  British Journal of Nutrition 2016 Oct 116(8): 1369-1382.
  2. Sur et al.  Avenanthramides, Polyphenols from oats exhibit anti-inflammatory and anti-itch activity.  Archives of Dermatology Res.  208.  Nov; 300(10): 569-75.
  3. Sturtzel et al.  Intervention with dietary fiber to treat constipation and reduce laxative use in residents of nursing homes.  Annals of Nutrition Metabolism 2008; 52 suppl 1:54-6.
Clean fuel

Can Food Change Your Mood?

Can you eat yourself out of depression?

If you looked at my last posts, you will know that a diet high in processed food contributes to or causes heart attacks and strokes.

A diet high in meat  is associated with certain kinds of cancers as described in the China Study,  a longitudinal study looking at diet and cancer death rates.

Dirty fuel contributes to a host of other illness including diabetes, and  high blood pressure.

Moreover, dirty fuel contributes to depression.

The Evidence

Check out this Wall Street Journal article by Elizabeth Bernstein. She highlights multiple studies concluding that a healthy diet prevents and treats depression.   It is worth a read.  Some specifics need highlighting.

First, the writer describes the following “healthy diet” as “high in fruits, vegetables, whole grains, fish, and unprocessed lean red meat”.   Then they mention that an adequate diet is a  “Mediterranean-style diet made up primarily of fruits and vegetables, extra-virgin olive oil, yogurt and cheese, legumes, nuts, seafood, whole grains, and small portions of red meat.”  Since this article was published in the Wall Street Journal, I would never expect them to ever say anything to challenge the major national food producers, so they must include some meat and dairy to satisfy industry.  Moreover, a Mediterranean style diet reduces the incidence of heart attacks, and strokes, but fails to resolve the issue.  A whole food plant-based diet eliminates the risk of cardiovascular disease altogether.  It appears that the cited study in the article received contributions from Glaxo SmithKline, Novartis, Eli Lilly, Bristol Myers Squibb and the Meat and Livestock Board of Australia.  Need I say more?

The second issue  is this whole new field called “nutritional psychiatry”.  It would be very interesting to see psychiatry pioneer a stronger focus on diet since the rest of the medical industry is woefully behind.  Again, nutrition was not a focus of my education.   Money drives medical and surgical care.  Perhaps it will change, but it will require a grassroots effort.  It will not come from the top.

 

Clean fuel

The Truckdriver’s Dilemma

Tractor Trailers

 

A professional truckdriver deals with multiple contradictions.  First, you are asked to literally sit for at least 12 or more hours daily and do nothing more than perform a complex mental activity.  Moreover, you have few healthy food options on the road.  Both issues lead to several potential health problems including obesity, diabetes, high blood pressure, obstructive sleep apnea and other problems.  Yet, your employer and the Department of Transportation (DOT) require adherence to regular medical evaluations with consequences for falling short of medical standards.

I have several truckdriver patients with diabetes, but the department of transportation prohibits professional driving if insulin, an injectable hormone and diabetes medicine that reduces blood sugar, is necessary.   Therefore, If your diabetes is severe enough to require insulin, then you are either disabled or looking at another occupation.  Historically, insulin can lead to dangerously low blood sugars, blacking out, and an increase in truckdriver accidents.   Insulin has significantly changed today since this rule was enacted 30-40 years ago.  Furthermore, several 40-year-old, cheap drugs of that era are equally as dangerous at lowering  your blood sugar insulin, and are still widely used by truckdrivers.  I should know; I prescribe them.

Now what is the solution to this dilemma?  It is my hope that no one with diabetes will ever need insulin.  To reduce insulin resistance, you must radically change your diet.  While diabetes is genetic in a way, lifestyle changes can minimize this issue if not completely resolve it.  Eating mostly clean fuel foods can minimize or eliminate insulin resistance and adult diabetes.

 

Sample meal for a truckdriver

Breakfast:  Overnight oatmeal-eat it on the road.

Lunch:  Chickpea salad with crackers or on pita,  apple or grapes and a banana.  Have a green salad if able.

Grilled Vegetables on pita bread with hummus and fruit on the side.

Dinner:  Sloppy Joe’s made with lentils instead of beef potato bread bun, roasted sweet potatoes or Yukon Gold potatoes.  Hopefully you are home by now.

Dessert: sweet potato smoothie.

I do not have pictures of these meals, but I will post some in the future.    Please be sure to subscribe, like, share of comment to this post.  Thanks.

For a complete list of clean fuel  and dirty fuel foods, please check here.

Clean fuel

Diet and Hypertension

Patients complain about taking medications for high blood pressure, and there are some who simply stop taking them.  Most have no idea that improving diet and exercise can lower blood pressure without medications.

In the DASH (Dietary Approaches to Stop Hypertension) study 18 years ago, 8-9 servings of fruits and vegetables daily (DASH diet)  was more effective than a low sodium diet for reducing systemic arterial hypertension or blood pressure.  The combination of the  DASH and low sodium diets were only slightly better than the DASH diet alone.

Just before I start someone on blood pressure medications, many patients ask or insist on another intervention to prevent the need for blood pressure medications.  The DASH diet can reduce blood pressure without medications., and I will wait 1-2 months before starting medications.

In the past, I told patients to eat 8-9 servings of fruits and vegetables daily without more advice.  Many feel it is an unreasonable goal, but it is easier to achieve when clean fuel is a focal point.  Let me give you an example of a clean fuel day.

Breakfast:  Overnight oatmeal with strawberries

Snack: banana or apple

Lunch: Salad (two vegetable servings), two baked sweet potatoes, Cantaloupe

Snack: grapes

Dinner:  Butternut squash soup,  salad (2 vegetable servings),  roasted broccoli, jasmine rice pilaf

It is fine to throw a small serving of meat in there somewhere, but it is easier when left out.  I do this regularly, but it does require a change in perspective.  Clean fuel is in every meal.  I also snack on fruit.  I will have more dietary suggestions in the future.

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Eating Out and Clean

Eating out and clean is a struggle.  I try to eat meat or dirty fuel  once daily on three out of seven days weekly.  Someone asked me today if I eat meat to get enough vitamin B12.  For those who do not know, vitamin B12  is found in meat, and you can become B12-deficient on a vegan diet.  Anyone on a vegan diet should consider taking over-the-counter vitamin B12 1000 micrograms (mcg) once daily.   I told her  I eat meat in certain situations  out of desperation (due to lack of options) more than vitamin B12. I don’t always have the time to cook and my refrigerator is empty when that happens.

You see, I struggle with the same struggles anyone else does.  I have  enjoyed my fair share of dirty fuel, and yet I have severely limited my dirty fuel consumption  for over two years.

With that said, I wanted to give some specific recommendations for anyone interested in eating clean while out.

1.  I have heard that Taco Bell has a decent-to- good vegan menu.  I cannot vouch for  it since I do not eat their food.

  1. Mexican restaurants: I recommend beans and greens for maximum weight loss, but these restaurants offer diverse rice and bean options.  You cannot go wrong.  Try not to do cheese and sour cream though.

3.  Thai or Chinese restaurants:  Jasmine rice is good stuff especially combined with other sides.  Do not sleep on rice.  Rice is required at every meal in parts of Asia and people are rarely overweight unless they eat KFC.

4.  Soulfood and Caribbean restaurants:  They are imperfect, but you can usually get beans, potatoes, yams, cabbage and other assorted vegetables.

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Weight Loss Foods

At least twice weekly, I have a patient who is interested in taking a weight loss drug such as  phentermine, a commonly used cheap weight loss drug  that suppresses the appetite.  It can  increase your calorie burn with the risk of an elevated heart rate.  It is not a safe drug.  I once had a phentermine patient with a heart rate of 200 in the emergency department (ED).  Phentermine works better in combination with a healthy lifestyle.  Most patients do well when eating at least three healthy meals daily and drinking plenty of water.

However, I say why take phentermine once daily when you can do a weight loss food three times daily and achieve a similar result with less health risk.   All of the clean fuels (oatmeal, whole grain rice, whole grain or vegetable pasta, white and sweet potatoes, beans/peas, and corn) are associated with smaller waist lines.  I frequently prescribe drugs that require you to take a medication three times daily so it is not a big stretch to eat a certain food three times daily.

I feel the best way to begin this journey is to start one meal at a time.  For example, I took several months mastering breakfast before working on other meals.  Breakfast is easier to change because most people eat the same breakfast food daily.  I eat oatmeal 3-4 days weekly, and will have Special K Cinnamon Pecan Cereal with almond milk the other days of the week.  This first step led to early weight loss.

From there, I cooked a vegan dish every weekend  until I found something good enough eat.  Early on, I combined these dishes with whatever my wife cooked.  Then, I started putting together meals once I developed a working list of foods my family would eat.  I lost 30 lbs by the time I mastered breakfast and lunch meals.

Of course the other way to start the journey is to abruptly alter your entire diet.  While many have success doing this, most patients are unwilling to take that plunge so readily, and have entire pantries or refrigerators solely responsible for housing the most vile of foods, dirty fuel.   Many will find it difficult to dispose of so much food. It is quite a feat to confront and give up foods you may have consumed your entire lifetime.

In conclusion, the best way to start out strong is to get in the habit of consistently preparing  and eating clean fuel foods and treating it as a medication you should take three times daily.

 

 

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Carter’s Perfect Black-Eyed Peas

My wife simply loves my very own black-eyed peas.  So I have decided to share it with you all.  I figure this is the perfect compliment to my post from last week.  I love to prepare these beans before church on Sunday and have them waiting for me when I get home.

1 lb of dried black-eyed peas, rinsed and drained

6 cups of chicken broth

1 onion quartered

3 bay leaves

1 tablespoon of thyme

1 tablespoon of sage

3 teaspoons of Lawry’s Season Salt

Combine all ingredients in a slow cooker and stir.  Cook the beans on high for 3-4 hours until soft.

Image result