From Mrs. Deacon Pat

Oprah Winfrey's Vegan Challenge

Over the last 6 years I have been blessed to watch my husband improve his health through adopting a plant based diet.  This change has been transformative in so many ways. Besides feeling better himself, Pat has been able to use his experiences and knowledge to help so many others.  We truly both believe that God has added one more calling to his already full plate (no pun intended) and asked Him to share these experiences so others can live longer and lead more healthy lives.

Living at home with such a passionate devotee to being plant based is both a blessing and a challenge.  It is such a blessing that Pat loves to cook and he prepares all of our meals.  And they are really outstanding, too!  Of course, he treats each foray into the kitchen as a trip to a lab, insisting on changing or tweaking his recipes to try something different or make it a little better.  Sometimes this works and sometimes it doesn’t, but more than once I have asked, “I really liked the potato soup the way you made it last time, can we have that again?”  And he replies, “I don’t know if I can remember which version that was.”

Deacon Pat's Guilt Free French Onion Chip Dip

One of the things that I missed going plant based was the onion chip dip that my Mom used to make.  So I decided to experiment a bit and came up with this recipe that even my daughter says is “awesome.”  It takes a little more planning and time but it is well worth it.

                                                                                      

1 cup of RAW cashews (Drained after soaking for 2 hours if using a regular blender)

   (Use raw cashews, not salted ones.  These can be found in the nut section in the produce dept.)

12.3 oz container of Silken Tofu (Firm)

½ lemon – juiced

1 tsp. of onion powder

1 tsp. garlic powder

½ medium sweet onion grated

1/3 to ½ package of Lipton Onion Soup Mix

Place all ingredients except the grated onion and soup mix in a blender.

(If using a regular blender, soak the cashews for 2 hours then drain before blending with other ingredients.  If using a high speed blender like a VitaMix, then you do not need to soak the cashews first.)

Blend ingredients until smooth and creamy.  (High speed blender about 3 minutes.  A regular blender about 7-10 minutes.)

Grate in the ½ medium onion and add the Lipton onion soup mix and mix thoroughly with a spoon.

Refrigerate for about 2 hours to allow the flavors to blend.  Adjust seasonings to taste.

Three Stories

More information from Dr. Esselstyn

The Nutritional Reversal of Cardiovascular Disease “ Fact or Fiction? Three Case Reports Exp Clin Cardiol, Volume 20, Issue 7, 2014 - Page 1904

Case No. 1 – R. M. of New Foundland, Canada is a 74 year old male who had a heart attack at age 42 in 1982 and a mild stroke in 1985. Imaging at that time confirmed a 100% occlusion of the right carotid artery and a 27% blockage of the left carotid artery as well as further coronary artery disease progression necessitating bypass surgery which was performed not withstanding a 100% occluded right carotid artery. Despite optimal medical therapy and modest nutritional changes of decreasing sugar, fat, and eating less meat, the patient’s left carotid artery blockage had progressed by 2008 to 80-90% occlusion by ultra sound. By 2011 he was having daily angina and his physician indicated there was nothing further they could do for him. He felt his time was short. During this time, his daughter had found and read Dr. Esselstyn’s book Prevent and Reverse Heart Disease. She herself had experienced a heart attack at age 37, so they both became fully committed to whole foods, plant-based nutrition. Within one month, his angina completely disappeared and his erectile dysfunction resolved. After 4 months, he had lost 41 pounds to a body weight of 136 pounds which was the same weight at his wedding 53 years earlier. In September of 2013, a repeat duplex ultrasound confirmed left carotid artery disease reversal from 80-90% in 2008 to 50-69%. He states he no longer tires and in retirement he is physically active all day. He states “I am so busy living now, I no longer think about dying”.

Release of new study by Dr. Esselstyn

There was an article published recently in the Journal of Family Medicine regarding the results of a study by Dr. Esselstyn concerning the effect of a plant based diet on patients who had heart disease.  The results are stunning.

Dr. Esselstyn completed a study of 200 patients who had heart disease, with many of them also having other health issues.  Of the 200, there was follow up with 198 of them.  177 of the patients followed the plant based nutritional program set up by Dr. Esselstyn.   21 of them did not.

Of the 177 who followed the program, only one patient had a subsequent major cardiovascular event related to disease progression (rate of .6%).  Of the 21 who did not follow the diet, 13 patients (62%) had a reoccurrence.

This study is raising a lot of discussion in the medical field as more and more health care professionals are being challenged to look at nutrition as an answer to the costly issue of heart disease.  There are still many people with heart disease who do not want to give up meat, dairy and oil, but if we are going to make any progress toward a healthier society that can manage health care costs, we must respect this scientific information.  Doctors and nutritionists are also beginning to understand it is time to ask questions and challenge the nutritional information we have always followed.

Here is a link to Dr. Esselstyn’s full study.

http://dresselstyn.com/JFP_06307_Article1.pdf

Julie Marie

I have a new friend and her name is Julie Marie.  I have been talking about her a lot lately and my wife finally asked, “Just who is this Julie Marie that you are always talking about?” 

 Ha!  Jealous!

 Seriously, here is some background information on Julie Marie:  (From www.protectivediet.com)

 

Julie Marie Christensen is certified in Plant Based Nutrition with e Cornell and the T. Colin Campbell Foundation. She is the Creative Director and Recipe Developer of ProtectiveDiet.com, Director and Educator at Protective Diet-Ed, TV Chef on Health Local a public access series, Cooking Instructor, Public Speaker, Presenter, Creator of The 30 Day Whole Food Detox and group workshop, Personal Coach, and Blogger. Her creation and teachings of the Protective Diet has guided many students to reverse disease and reach their ideal body weight. Julie makes adopting a Protective Diet easy, rewarding and sustainable. She specializes in eliminating obesity and food addictions.

Creamy Potato and Kale Soup from Julie Marie

Creamy Potato and Kale Soup Recipe & Cooking Video

Posted By Julie Marie in Cooking Videos,Soup and Stew | 21 Comments

This soup is a winner. It has a satisfyingly rich, creamy but light texture that keeps your company wondering if it’s fattening. After making it you will wish you doubled the batch.

Ingredients:

• 1 box organic vegetable broth (32 ounces)
• 1 medium onion diced
• 1 large carrot diced
• 1 rib celery diced
• 1 cup of parsley chopped fine
• 1 teaspoon sea salt
• fresh ground black pepper to taste
• 1 clove garlic chopped fine or pressed in a garlic press
• 2 medium potatoes diced
• 3 large leaves kale cut into thin ribbons
• 1 box unsweetened soy milk (32 ounces) or home made rice milk
• 4 tablespoons cornstarch
• 1 ¼ cups nutritional yeast
• 1 teaspoon caraway seeds (optional)

Directions:

Soup Base
In a stock pot combine

1. Vegetable broth
2. Onion
3. Carrot
4. Celery
5. ½ Parsley
6. Sea Salt
7. Pepper
8. Garlic
9. Potatoes
10. Kale
11. Caraway Seeds

Bring to boil and simmer until ingredients are tender
Creamy Sauce

1. In a sauce pan bring soy milk to a boil
2. Incorporate cornstarch with 3/4 cups water
3. Add liquified cornstarch to boiling soy milk
4. Whisk thoroughly until thick
5. Turn off heat
6. Add Yeast

Once potatoes are tender remove soup base from heat
Add cream sauce and remaining parsley
Stir to incorporate
Best served alone, over brown rice or quinoa, or with Home Made Pita Chips
 

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Article printed from Protective Diet: http://protectivediet.com
URL to article: http://protectivediet.com/creamy-potato-and-kale-soup.html

Catching up

Yes, it has been a long time since I have posted anything.  But it's not because there is nothing new.  I have been very busy with school, reading, trying new recipes and most importantly, playing with my grandchildren these last few months.  But there are more new developments coming out that I really need to share.


In the last couple of months I joined with Dr. Polly Dengel to give a couple of presentations to people who were interested in learning about plant based diets and how going on one affected me.  I told them my story and shared information about cooking.  So many people think that eating a plant based diet is boring and tasteless.  When I give them samples of some of my cooking, they are pretty amazed.  I have received quite a few emails from people who want more information and I keep referring them to my blog, so it's time to get more recipes and information up here.

Great videos to watch

I am constantly looking for more information on diet and how it relates to heart disease.  One of my best sources is You Tube because there are so many videos available from experts in this field.

I am including a few links from programs presented by Dr. Esselstyn that I highly recommend to anyone who is concerned about preventing or reversing heart disease.  These videos contain information regarding the affect of our diet on our health as well as choices we can make to prevent or reverse heart disease.

"Treating the Cause to Prevent and Reverse Heart Disease," 

Cleveland HeartLab 2012 Annual Symposium held in Las Vegas, Nevada. Caldwell B. Esselstyn, Jr. MD presenting.   (47 min)

 

To watch, click here.

______________________________________________________________________________

"Medina Hospital, Cleveland Clinic, The City of Medina and Medina TV Presents:  Dr. Caldwell Esselstyn, Jr. and Ann Crile Esselstyn"

Dr. Esselstyn talks about a ground breaking concept for a plant based diet. This information goes into depth about the down side of the typical American diet.  (1 hour 55 min)

To watch, click here.

______________________________________________________________________________

"Make Yourself Heart Attack Proof"

Caldwell Esselstyn, MD of the famed Cleveland Clinic gives a FULL 62 minute talk from the 2003 VegSource Healthy Lifestyle Expo.

Dr. Esselstyn's ongoing 21-year study shows that you CAN reverse heart disease and save your life. Of 20 patients sent home to die by their cardiologists in 1989, every one is still alive and healthy today, and heart-disease free, even though together they had had a total of 63 cardiac events before entering his study.

To watch, click here.

______________________________________________________________________________ 

This one is a bit political, but interesting.

 

"Fake Obesity Experts"

By Jeff Nelson


Many top obesity "experts" claim they know how to solve the obesity problem. Except they just can't seem to do it for themselves. There's one group of experts who are the exception -- whole food, plant-based diet experts. Their diets work. You wouldn't take financial advice from a pauper! Same rule applies when trying to get slim and healthy.    (3 min 38 sec)

To watch, click here.

"Cheesy" Scalloped Potatoes - by Julie Marie

Julie Marie is a vegan cook who has posted cooking videos on you tube.  Her website is www.protectivediet.com.  I have watched quite a few of her videos and picked up some good ideas from her.  This is a recipe I tried this week and my wife and I both really enjoyed this dish. 

Check out Julie Marie's video.

Click here to watch the video.

More Nutrition FAQ

One of my favorite books that I like to recommend to those wanting to know more about going plant based is "The Complete Idiot's Guide to Plant Based Nutrition," by Julieanna Hever, R. N.  This book contains great information presented in a way that is easy to understand.

Here is a column written by Julieanna and posted on the Forks Over Knives website.  This column covers many of the questions I get from people who want to know more about going plant based.

Oh, and one other note.  I received an email from a former student who has gone plant based.  She told me she has now been plant based for 2 years and how this has changed her life.  She feels better, has lost weight and wants more information to pass on to her father who has some health issues.

The food revolution continues!

http://www.forksoverknives.com/nutrition-faq/

Nutrition FAQ

Frequently Asked Questions
By Julieanna Hever, R.D.

 

 

Julieanna is a registered dietitian, author of The Complete Idiot’s Guide to Plant-Based Nutrition and a special consultant to Forks Over Knives.

 

Do I need to take a B12 supplement when following a whole-food, plant-based diet?

If you follow a whole-food, plant-based diet, you do indeed need to be aware of your vitamin B12 intake. This vitamin is created from microorganisms in the soil, which animals consume, thereby making it part of their bodies and providing it to people who consume their flesh. However, it is very easy to find vitamin B12 in non-animal-based sources. Nutritional yeast and fortified plant-based milks contain ample vitamin B12 or you can take a supplement or chew some B12-fortified gum. We require 5-10 micrograms per day. This simple consideration will allow you to prevent deficiency, which does not typically show up in blood tests until it is too late.

 

Is it safe for children to follow a whole-food, plant-based diet?

In choosing a variety of whole plant foods as the basis for your child’s meals, you are providing a significant health advantage when compared to the standard American diet. Since the subject is extensive, please refer to my book for more information. I have a chapter on raising children in there as well as one for pregnancy and breastfeeding. I think it will provide you with information and advice so you feel confident that you are providing a healthful diet for your child.

 

Why are dairy products not recommended?

Dairy products are not healthy, regardless of whether they are organic or conventional. Even organically produced dairy contain naturally occurring steroids and hormones, which can promote cancer growth. Also found in dairy products are toxins including fertilizers, pesticides, herbicides, fungicides, veterinary medicines, antibiotic residues, synthetic preservatives, and additives. The animal protein, fat, and cholesterol (even nonfat/skim milk contains cholesterol) all contribute to heart disease, certain cancers, diabetes, and other major chronic disease. Dairy has been found to be pro-inflammatory and, essentially, is not a healthy choice. Any of the beneficial nutrients found in milk, like calcium, are found in sufficient amounts in a healthful plant-based diet.

As the commercial market begins to realize that there are people out there that really are looking for healthy foods and alternatives to meat and dairy, more products are being made available that make it easier for those who really don't want to give up their favorite foods to become plant based.  I tell people that eating vegan is not the sacrifice that most people think it is.  I have discovered many substitutes that fill in for my old favorites and I have made some recipes with these items and served them to guests who can't even tell the difference!

This is an article that I found that lists numerous substitutes for meat, eggs and dairy.  Some of these items may not be the healthy substitute you are looking for, so be careful to read the label for fat and oils of any kind.  These are vegan products, but even some of the vegan products contain unacceptable levels of fat for those trying to reverse their heart disease.

Remember, the best option is to stay with whole foods. 
 

Try a few and incorporate some of these items into the recipes you use now.  As you discover there isn't much of a sacrifice, you will find yourself using more and more of them.



Meat, Egg, and Dairy Substitutes

 

From:  www.veganoutreach.com

Meat Substitutes

Below are just some of the faux meat products available at many supermarkets, health food stores, and co-ops. Some grocery chains, such as Trader Joe’s and Whole Foods Market, also offer store-brand options.

Hot Dogs

Cedar Lake Deli-Franks, Tofu Links, Tofu Franks
Field Roast Frankfurters (click here for The Cincinnati Chili Dog recipe, shown at right)
Lightlife Smart Dogs, Smart Dogs Jumbo, Tofu Pups
SoyBoy Not Dogs, Vegetarian Franks
Tofurky Hot Dogs, Jumbo Hot Dogs
Yves Meatless Hot Dog, Meatless Jumbo Dog, Good Dog, Tofu Dog

Hamburgers

Amy’s Kitchen All American Burger, Bistro Burger, California Veggie Burger, Quarter Pound Veggie Burger, Texas Burger, Sonoma Veggie Burger

Boca Original Vegan Burgers
Gardein The Ultimate Beefless Burger (click here for Teriyaki & Grilled Pineapple Burger recipe, shown at left) and Sliders

Gardenburger Black Bean Chipotle Veggie Burgers, Veggie Medley Veggie Burgers

MorningStar Farms Grillers Vegan Burgers
Quorn Vegan Burgers
Sol Cuisine Burger and Sliders
Yves Meatless Beef Burgers

Cold Cuts

Field Roast Thin Deli Sliced Field Roast (Lentil Sage, Wild Mushroom, Smoked Tomato)
Lightlife Smart Deli (Baked Ham, Pepperoni, Roast Turkey, Bologna)
Tofurky Deli Slices (Oven Roasted, Peppered, Hickory Smoked, Bologna, Italian Deli, Roast Beef Style [shown at right], Pepperoni)
Yves The Good Slice (Ham, Turkey, Salami)

Bacon

Frontier Bac’Uns Vegetarian Bits
Lightlife Smart Bacon, Fakin’ Bacon Organic Smoky Tempeh Strips
Phoney Baloney’s Coconut Bacon
Turtle Island Smoky Maple Bacon Marinated Tempeh (shown at left)
WayFare Pig Out Whole Grain Bacony Bits
Yves Meatless Canadian Bacon

Potato Kale Soup

Here is a recipe from Julie Marie Sterner at www.protectivediet.com.  I like Julie's recipes because she does not use oil in her cooking.  Her recipes follow Dr. Esselstyn's recommendations to a T regarding reversing heart disease.

My wife said this recipe is a definite repeat.  She suggested one change, though and we added corn to give it a little crunch and flavor.

A great soup as the cool weather approaches.

 

Creamy Potato and Kale Soup
Serves 4

 Ingredients:

• 1 box organic vegetable broth (32 ounces)
• 1 medium onion diced
• 1 large carrot diced
• 1 rib celery diced
• 1 cup of parsley chopped fine
• 1 teaspoon sea salt
• 1 teaspoon fresh ground black pepper
• 1 clove garlic pressed or chopped fine
• 2 medium potatoes diced
• 3 large leaves kale cut into thin ribbons
• 1 box unsweetened soy milk (32 ounces)
• 4 tablespoons cornstarch
• 1 1/4 cups nutritional yeast
• 1 teaspoon caraway seeds (optional)

Method:
Soup Base

1. In a stock pot combine vegetable broth, onion, carrot, celery, 1/2 parsley, sea salt, pepper, garlic, potatoes, kale and caraway seeds.
2. Bring to boil until ingredients are tender.

Creamy Sauce

1. In a sauce pot bring soy milk to a boil.
2. Incorporate cornstarch with 3/4 cups water
3. Add liquified cornstarch to boiling soy milk. Whisk thoroughly until thick
4. Turn off heat and add yeast. 
5. Once potatoes are tender remove soup base from heat. Add cream sauce and remaining parsley. Stir to incorporate.

"You Just Have to Have Faith"

27^th Sunday of Ordinary Time

How many times have you told someone or heard someone tell you, “You just have to have faith!”

They make it sound so simple.

Well, recently my daughter and her family moved back to Ohio from California and it was quite an endeavor.  They had to sell their home, find a new place to live, new job, etc. etc.  Their biggest worry was whether or not they were going to sell their condo in San Diego, but they got lucky and sold it in just a few weeks.  Or so they thought.

    After they were settled in their home in Columbus, they heard there was a problem.  Seems that there was a glitch in the condo association contract.  When Kathleen started to worry, I just told her, “You just have to have faith.”

Going Vegan Frequently Asked Questions

Enough Protein?  Enough Calcium?  Enough Iron?
These are some of the questions that I am often asked.  Reprinted from Oprah.com website.

 

Going Vegan FAQs

Excerpted from Veganist, by Kathy Freston
Oprah.com   |   February 01, 2011

There are so many myths and misinformation around food, so I suspect you might have a question or two. Here are the ones most commonly asked, answered by Dr. Neal Barnard of the Physicians Committee for Responsible Medicine. And if you have more questions, you can consult their website at www.pcrm.org.

Where do I get iron if not from red meat?
The most healthful sources of iron are "greens and beans." That is, green leafy vegetables and anything from the bean group. These foods also bring you calcium and other important minerals. Vegetables, beans and other foods provide all the iron you need. In fact, studies show that vegetarians and vegans tend to get more iron than meat eaters. Vitamin C increases iron absorption. Meanwhile, dairy products reduce iron absorption significantly.

To go into a little more detail, there are actually two forms of iron. Plants have nonheme iron, which is more absorbable when the body is low in iron and less absorbable when the body already has enough iron. This allows the body to regulate its iron balance. On the other hand, meats have heme iron, which barges right into your bloodstream whether you need it or not. The problem is that many people have too much iron stored in their bodies. Excess iron can spark the production of free radicals that accelerate aging, increase the risk of heart disease and cause other problems.

So while it's important to avoid anemia, you also do not want to be iron overloaded. It's probably best to have your hemoglobin on the low end of the normal range. If your energy is good and your hemoglobin and hematocrit are at the low end of normal, that is likely the best place to be.

Having said that, you will want your doctor to review your laboratory results and to track them over time. If your hemoglobin and hematocrit are dropping, that may be a sign of blood loss. That can be from benign causes, such as menstrual flow, but can also reflect more dangerous health issues, such as intestinal bleeding.

What is the best source of calcium, and how does it compare with dairy?
The same green leafy vegetables and legumes that provide iron are also good sources of calcium, for the most part, and absorption is typically better from these sources than from dairy products. One common exception is spinach, which has a great deal of calcium, but its absorption is poor. But broccoli, brussels sprouts, kale, and other common greens have highly absorbable calcium.

Forks Over Knives

This weekend, my wife and I were part of a retreat for the Sisters of Humility of Mary Associates.  We presented several talks on wellness as it regards to mind, body and spirit.  It was a great experience for both of us and we were able to spend some time with some wonderful people.

It is always a blessing for me when I am able to tell my personal story about how I was given a second chance at life.  I know that God helped me so that I could help others and it is always such an exciting, yet humbling experience when I find others that want to know more about the food revolution that I have become so passionate about.

For those who are just beginning to learn about the advantages of a plant based diet, I strongly recommend that you watch the movie, “Forks Over Knives.”  This movie really started it for me and will give you some great information, much of it very surprising.  The movie can be purchased or rented online and here is a link to the Forks Over Knives website where you can do so.

http://www.forksoverknives.com/rentonline/

There is also much more information that is becoming available as more and more are discovering that we must change the way we eat for the future of our children and our country.

I hope you can find the time to watch this movie.  It will be well worth it.