The guide from Engine2 is really a blueprint for how to make veggie burgers.  Here’s what I did:

• 2 cups of cooked kidney beans
• 1 cup cooked mixed brown rice
• 1/2 cup diced onions
• 1/2 cup diced baby bella mushrooms
• 2 cloves garlic, minced
• 2 squares of dorot frozen chopped cilantro
• salt and pepper to taste
• splash of tamari
• 2 tablespoons of ground flaxseed mixed with 3 tablespoons of water

Mash the beans.  Add rice and mash some more.  Water saute the onions and mushrooms till soft, add in splash of tamari, garlic and cilantro.  Add softened veggies and keep mashing.  Add in the flaxseed mixture and mix some more.  Form into patties (I made 6) and broil for 15-20 minutes, flipping the burgers 1/2 way through.  The original recipe called for baking, I have found that my burgers cook better when I broil them.  If you are in a climate that is cooperative, I’m sure they would be fabulous on the grill too.

I served these burgers inside a warmed pita pocket with tomato slices, with kale chips and mashed sweet potatoes on the side.  My little guy had seconds.

One of the most common justifications for taking supplements, particularly multivitamins, is that they may provide a bit of extra insurance against disease and death, and gosh, they can’t be harmful. Or can they?

An article in the Archives of Internal Medicine reported the results of a study that looked at the relationship between taking vitamin and mineral supplements and mortality in 38,772 women in the Iowa Women’s Health Study. The average age was 61, and supplement use was reported in 1986, 1997 and 2004.

The researchers reported that women who took the supplements had an increased risk of total mortality when compared with women who did not take them. The association was strongest with supplemental iron.

Adverse effects from taking iron supplementation are not surprising. Iron is a catalyst for free radicals and can cause fatigue, arthritis, shortness of breast, neurological symptoms, and can increase the risk of cancer and heart disease.

As usual, the proponents of supplements state that the studies are flawed, that the dosages were insufficient to show a positive effect, and that taking dietary supplements is not only safe, but advisable. They completely ignore the fact that study after study has reached similar conclusions and that almost all of these studies were conducted by people who hoped to find a positive association, as is evidenced by statements made in the abstracts.

Eat food – it’s the best source of nutrients. And resist the idea that if small amounts of nutrients are good, large amounts must be better – simply not true!!

Mursu, J, Robien K, Harnack L, et al. “Dietary Supplements and Mortality Rate in Older Women: The Iowa Women’s Health Study.” Arch Intern Med. 2011;171(18):1625-1633. doi:10.1001/archinternmed.2011.445

Audrey’s Note:  Please get in touch if you need help adopting a whole-foods, plant-based diet.  We can take the mystery out of it and make eating healthy foods fun and delicious.

Human beings were designed to move, and while my major focus during the last 15 years has been promoting dietary excellence, exercise is just as important. You can eat a perfect diet, but in the absence of movement, you will still develop health issues associated with being sedentary.

While there is lots of research to document this point, a new study shows that activity alone can prevent cardiovascular disease. The study further showed a correlation between owning a TV and a car and increased risk of heart attack. While the researchers were clear that no cause and effect relationship as established, most people would agree that watching television and driving everywhere contribute to less activity.

Authors of an editorial in the same journal reinforced the importance of activity, stating “Physical activity remains the single most neglected therapeutic intervention worldwide. Staying physically fit throughout life may well be one of the easiest, cheapest, and most effective ways to avoid the coronary care unit.”

The researchers looked at data from the INTERHEART study which included participants from 52 countries in Asia, Europe, the Middle East, Africa, Australia, North America and South America. The researchers concluded that any level of activity reduces the risk of heart attack, independent of all other risk factors, and that this statistic applied to men and women of all ages in all countries in all income levels. Furthermore, those who were employed in occupations which required light or moderate activity were at lower risk than those who had sedentary jobs. Those who were involved in heavy physical labor associated with their jobs were not protected. The researchers suggested that this lack of association could be due to shift work and other circumstances connected to jobs involving heavy manual labor.

In my experience, one of the most difficult tasks we face is getting people who have formed the habit of being sedentary to begin exercising. Part of the problem is that people have an aversion to discomfort, which I totally understand. I don’t like it either. But all of life involves discomfort, and you have to choose which form you want to experience. I’d rather be uncomfortable from physical activity and exertion than from the side effects of drugs and having bypass surgery or angioplasty.

Another issue is that people often make the mistake of “trying” some exercise to see how they like it. Few people like any type of exercise when they begin. It’s hard and it often hurts. When people ask me if they are going to like working out at our gym or like hot yoga in the beginning I tell them “no.” I advise people that they’ll probably hate it for awhile until their bodies adjust. After the adjustment period, people usually feel better when they exercise than when they don’t.

Chef Del Sroufe says it best. “I come to the gym not because I enjoy it so much as that exercise makes me feel better than not exercising.” We’re working on the enjoyment part but in the meantime, he’s lost half his body weight and is feeling better than he has in decades.

Held C, Iqbal R, Lear SA, et al. Physical activity levels, ownership of goods promoting sedentary behavior and risk of myocardial infarction: results of the INTERHEART study. Eur Heart J 2012; DOI:10.1093/eurheartj/ehr432. Available at: http://eurheartj.oxfordjournals.org.

Van Craenenbroeck EM and Conraads VM. On cars, TVs and other alibis to globalize sedentarism. Eur Heart J 2012; DOI:10.1093/eurheartj/ehr363. Available at: http://eurheartj.oxfordjournals.org.

Inactivity is a universal risk factor for heart attack HEARTWIRE.COM January 11, 2012 Lisa Nainggolan

Audrey’s note:  We have some openings for personal training clients.  If you would like help and encouragement with starting an exercise program, get in touch, we can work with you one-on-one in person, or if it’s more convenient, we have coaching options available.

This course consisted of 3 classes, Nutrition Fundamentals, Diseases of Affluence, and Principles in Practice.

Please feel free to send me your plant-based questions.  I would love to share what I’ve learned, with all my friends and family.

I am hosting semi-monthly conference calls for a variety of topics. These calls are free to members, and if you can’t make a call, or want to hear a previous call, they are available in the members-only section of the website for you to listen to on your computer. In January, we talked with a clinical psychologist about stress, and licensed social worker about depression. Both calls were fabulous!

This Thursday (February 9, 2012), I will be talking with Dr. Janice Stanger about Fish, and why it is not a health food. If you are a Wellness Forum member, call the office if you want to be on this call. If you are not yet a member, get in touch with me, and I will get you set up.

A low-fat, high-fiber plant-based diet is the best protection against developing many diseases, including breast cancer. A new study shows that the fiber content of a plant-based diet may be one of its main protective features.

Researchers in England performed a meta-analysis and determined after evaluating several studies that every 10 gram increase in soluble fiber consumption was associated with a 26% decrease in the risk of developing breast cancer. They also concluded that the greatest risk reduction occurred when fiber intake was higher than 25 grams per day. This is considerably lower than the fiber content of most Americans’ diets, but easily achievable on a plant-based diet.

There are several ways in which a plant-based diet and specifically fiber is protective. Fiber is filling, which reduces food and calorie intake and therefore helps to prevent overeating and obesity. Women who are overweight are not only at higher risk of developing breast cancer, but also at higher risk of dying from it.

Fiber also helps to lower estrogen levels by removing estrogen in the feces. Women who eat a diet with inadequate fiber are at risk of having estrogen reabsorbed in the intestinal tract, contributing to higher blood levels of estrogen, also a risk factor for breast cancer.

While all low-fat plant foods are health promoting, and fiber is found in all plant foods, the best sources of soluble fiber, which was the subject of this study are oatmeal, lentils, apples, pears, strawberries, flaxseeds, beans, dried peas, cucumbers, celery and carrots. All of these are great foods to include in the daily diet!

Aune D, Chan DSM, Greenwood, DC et al. “Dietary fiber and breast cancer risk: a systematic review and meta-analysis of prospective studies.” Annals of Oncology published online ahead of print doi.10.1093/annonc/mdr589

Audrey’s Note: If you are finding it difficult to get lots of fiber into your diet, get in touch, I can help you find delicious filling recipes.

• 6 cups vegetable stock
• 1/2 cup walnut pieces
• 1 medium onion, chopped
• 1 large carrot, chopped
• 1 stalk of celery, chopped
• 2 garlic cloves, minced
• 1 medium red bell pepper, chopped
• 4 small red potatoes, peel (unless organic) and cubed
• 1 bag of frozen broccoli/cauliflower (the original recipe called for fresh broccoli, which I didn’t have in the house)
• 2 teaspoons dried thyme
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper

1, Puree 1 cup of the vegetable stock with the walnut pieces in a blender and set aside.

2. In a large pot, cook the onion, celery, carrots in 1 cup of vegetable stock for about 5 minutes.

3. Add the garlic, bell pepper and potatoes and cook for 2 more minutes.  Add the rest of the vegetable stock, the frozen broccoli/cauliflower, thyme, salt and black pepper, and bring to a boil over high heat.  Cover and simmer until the veggies are soft, about 10 minutes.

4.  Add the nut mixture to the soup and stir till mixed.  Use an immersion blender (or remove from pot to a regular blender) and puree till it is the consistency that you like.

We had this for lunch, and it was a full meal, with a slice of toast with hummus.

Everything in the book looks yummy, so expect more adaptations of her recipes in the coming weeks.  This is my take on Leafy Lentils, pg. 93.  I added in mushrooms and more tomatoes.  It was a fabulous dinner, though the little guy was convinced his spinach was seaweed, and he wasn’t impressed.  He did eat all his dinner, so I’m not sure how much stock you can put with his complaints.

Serves a generous 6 portions

• 1 Cup uncooked lentils
• 2+ cups vegetable stock
• 1 large onion diced
• 1 tablespoon minced garlic
• 1 package of sliced baby bella mushrooms
• 3 tablespoons dried oregano
• 2 cans of diced tomatoes
• 4 tablespoons tomato paste
• 1 package of frozen chopped spinach, (or 1 pound fresh, chopped)
• 1 tablespoon balsamic vinegar
• sea salt and black pepper to taste

1. place lentils in a large saucepan with 2 cups vegetable stock.  bring to a boil over medium heat, then reduce heat , cover and simmer for 20-30 minutes until lentils are tender.  if needed, add additional vegetable stock.  When lentils are cooked, drain (if necessary) and set aside.

2. in a large saucepan, saute onion in 2 tablespoons of water over medium heat, until softened.  add garlic, mushrooms and  oregano and cook for another 3 minutes, till the mushrooms are soft.  Add  tomatoes, tomato paste and cooked lentils and cook for 4-5 minutes.  add spinach, cover and cook until spinach is wilted 3-4 minutes. (if using frozen, could be a few extra minutes)

3. add vinegar and season with salt and pepper. Serve immediately over a bed of brown rice or other whole grain.

A new Cochrane Review shows that programs directed at reducing childhood obesity are effective for reducing body weight, and generally do not result in adverse effects such as distorted body image, unhealthy dieting, or becoming underweight. The review included 55 studies, most of which involved children between the ages of 6 and 12. Not all programs were effective, but most were.

The best programs included parental involvement and activities at home that were designed to get kids to eat more nutritious foods, become more active, and spend less time in front of televisions and computers.

School-based programs were also included and found to be effective. The best ones involved classroom curricula that included healthy eating, physical activity and body image; increased opportunities for physical activity during the school week; improvements in the quality of the food served in the schools; supportive environments that encourage children to eat better and exercise more; and support for teachers and staff in implementing health promotion activities such as professional development programs.

None of this is surprising; proactively addressing the problem of sick, overweight children with programs designed to get them to eat better and exercise more work. Just like adults, children do not want to be overweight and/or sick. If they are shown effective strategies for solving their health problems and provided with support, they can succeed. And most teachers and school staff want to help too; given the right tools many will pitch in and do their part. The problem is that often wrong and ineffective approaches are used, or communities give up before they even start, thinking that the problems are too big to resolve.

I’m always in the most hopeful mood in January – I’m optimistic that the crisis with our kids has reached a stage where a critical mass of teachers, parents, community members and others are ready to make a difference.

Waters E, de Silva-Sanigorski A, Hall BJ, Brown T, Campbell KJ, Gao Y, Armstrong R, Prosser L, Summerbell CD. “Interventions for preventing obesity in children.” Cochrane Database of Systematic Reviews 2011, Issue 12. Art. No.: CD001871. DOI: 10.1002/14651858.CD001871.pub3

For years, food companies have relied on the ignorance of the public in order to sell unhealthy products. Most people still do not know that products labeled trans fat-free can still contain trans fat; that most fast food meals marketed to kids contain a week’s worth of saturated fat; and that dairy products are the cause of constipation, infections, asthma and allergies.

Information does make a difference and changes buying habits, according to a study conducted by Johns’ Hopkins University researchers. The study involved placing signs at four corner stores in lower-income Baltimore neighborhoods that posed these questions:

• Did you know that a bottle of soda or fruit juice has 250 calories?
• Did you know that a bottle of soda or fruit juice has about 10% of your daily calories?
• Did you know that working off a bottle of soda or fruit juice takes about 50 minutes of running?

Data was collected on beverage sales to teens between the ages of 12 and 18. When no signs were posted, sugar-sweetened drinks constituted 93.3% of beverages purchased. But when the signs were added, purchases of iced tea and sports drinks dropped, while purchases of water and juice increased. The likelihood that the kids would purchase a sugary beverage decreased by 40% with the signs; the biggest impact was the third question pertaining to physical activity required to burn the calories in the drinks, which reduced purchases by 50%.

If the simple posting of a sign in a convenience store can have this type of impact on teenagers, who are not known for their discernment in making food choices, what would happen if we started really educating kids about the impact of food choices on health in classrooms and making healthier food choices available in the schools? Dr. Antonia Demas’ studies showed that elementary school children chose healthier foods even when unhealthy options were available after participating in an educational program about health-promoting foods in the classroom.

Our problem with health, including the alarming increase in childhood obesity and disease, is daunting but solvable – we just have to start telling people the truth!

Bleich SN, Herrin g BJ, Flagg, DD, Gary-Webb, TL. “Reduction in purchases of sugar-sweetened beverages among low-income black adolescents after exposure to caloric information.” Am J Publ Health December 2011 Doi:10.2105/AJPH.2011.200250

Audrey’s note: Get in touch, and come join us for a movie screening, or a seminar to learn more about healthy eating habits.  What you don’t know could be harmful to your health.