For
The Love of Your Heart
Easy Esselstyn Diet Recipes with
Pictures: Getting
Started with Cooking
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Cooking |
Getting Started with Cooking |
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Klaus Community Supported Agriculture Daily Dinner Pictures for a Month Daily Diet Itemized for a Month |
Changing the Eating Habits Lifestyle changes for improvement
of cardio-vascular health. Since the first dietary findings and
recommendations of the American Heart Association, the American Society of
Clinical Nutrition and the National Cancer Institute were established in the
1970ies and the Select Committee on Nutrition of the US Senate published
Dietary Goals (1973) it is known – since 40 years - what a healthy diet
should look like. The change to such a diet is not difficult at all and may
be guided by a little paperback cookbook published in 1981/1982 with an even
now-a-days astonishing title “No Salt, No Sugar, No Fat Cookbook”. A Cookbook for the Transition
[On the front cover of the
revised edition: An Easy, Delicious Approach to Good Health.] Jacqueline B Williams with
Goldie Silverman, Bristol Pub. Enterprise, Inc, CA. 1981. Revised Editions 1982, 1993, 2005. Soft cover. ISBN 0-911954-65-1 The
author’s husband underwent 1974 coronary by-pass surgery and she read that that
procedure is not necessarily a long term cure and that her two teenage sons
may have a similar destiny. It was the same year the first comprehensive literature
survey and lifestyle recommendations were published (Leonard, Hofer and Pritikin, Live Longer Now. The first One Hundred Years of
Your Life, 1974). So she This
cookbook, nicely illustrated with inspiring drawings, is easy to read and follow
and is readily available on the web for approximately $5 (used book, incl.
S&H). It may serve as a great guide on how to change the meal expectations
of an entire family slowly from a meat and fish diet to a pure plant-based
diet. The
book explains all the basics, starting with reading food labels, making stock
for cooking, how to adapt favorite family recipes to salt-free, sugar-free and
fat-free, and how to brown, ‘stew’ (using water-based stock instead of oil used to sauté) and marinate without using
that unhealthy triplet of condiments essential to traditional cooking (salt,
sugar and fat). Lifestyle changes for those
at-risk of heart disease. Through the research done by Esselstyn and Ornish in the late 1980ies
it is now clear (to most knowledgeable and interested persons as The “10% Fat Plant-based Diet”
without any cholesterol intake from animal products, low-salt content and no plant
oils is the essence of Esselstyn’s recommendations. Liver production of cholesterol
should be reduced by low dosage (10mg) of a statin (Crestor). Optimal Blood
Data are Total Cholesterol below 150 mg/dL and LDL
(bad cholesterol) below 85 mg/dL. At risk patients
with heart disease should have a LDL (bad cholesterol) level below 70 mg/dL. In addition, recent understanding recommends that if
high LDL values are persistent LDL particle sizing should be employed for
ruling out at risk-levels of small particles. All books mentioned here and
in in the book page of this site provide ample of medical data in support of
these guidelines with only small variations in life style requirements between
various authors. However,
a successful application requires first a commitment to a high level of adherence
to the guidelines. Every physician knows that there is a vast difference
between a doctor’s “recommendations” and a patient’s actual “adherence” to a
given advice. The higher the risk factors for heart disease the more urgent
is it to closely follow the recommendations.
However, even at similar risk factors the physiological conditions between
patients vary widely. Therefore success in preventing or healing heart
disease depends primarily on the patient’s discipline in following the
low-fat low-salt lifestyle and closely monitoring the trends of the blood values.
This site is devoted to those
with the highest risk factors having acute heart disease or having had actual bypass
surgery (like the author had). It is ESSENTIAL that changes in lifestyle must
be supervised by a physician providing close guidance in maintaining the use
of required previously prescribed medications as well as the execution of the
desired dietary changes including suggested supplements. Under these
conditions an ABSOLUTE adherence (Esselstyn) to recommendations is essential
if progression of the disease should be stopped or even reversed. If you are at high risk (having had a
bypass surgery) and want to have a chance for enjoying life to the end of
your statistical life expectancy, then a most stringent adherence to the 10%
total daily fat intake seems essential. Getting Started with Plant-Based Cooking All
previously mentioned books and web sites have plenty of advice how to cook low-fat
or fat-free recipes. They all seem to share a common thread of experience in
cooking without added fat. The classic
cook-book “Fat-Free & Easy” resulted from the cooking experience the
author Jennifer Raymond gained
when being Guest Chef with Dean Ornish in his “Open Your Heart” program (from
the book cover). In
daily practice, as Jennifer Raymond proposes, most recipe can be adapted to a
low-salt low-fat diet by just eliminating the fat and adjusting the cooking procedures
appropriately like braising (browning or searing in a hot dry skillet without
oil and then deglazing the skillet by solubilizing the caked browned layer
with vegetable broth) instead of sautéing (browning in oil), or using water
soluble spices instead of oil-soluble spices. The greatest change however
will come from eliminating salt. Most greens taste sweet, earthy or bitter
but not salty. Focusing on their texture (not cooking them to mush) and
complementing their natural consistency and flavor with herbs and spices will
be the greatest as well as most rewarding challenge. |
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The Basics
[On the front cover: Great
Meals in Minutes! No Added Fat, No Cholesterol, No Animal Ingredients) Jennifer Raymond,
Heart & Soul Publications, CA. 1997. Soft cover. ISBN 1-57067-041-2 Unfortunately it is out of print and
used books are rarely available online (I got mine in Dec 2011 for $22), but
may be it is accessible for free in your Public Library. This book covers all
the basic information from ·
Calculating Fat
Intake ·
Tips for Cutting
the Fat ·
Meeting Your
Protein Needs Most recipes are lenient in regards to
low-fat (as is the Ornish Diet contrary to the Esselstyn-Diet). The basic cooking techniques for
fat-free meals are introduced and recipes for all occasions are provided. It
seems to me that this book lays the foundation for all the other books with
recipes from Esselstyn and Ornish since all are very similar. There is only
so much that can be done in a non-traditional kitchen. References U.S.
Senate. Sugar in Diet, Diabetes and
Heart Disease. Hearing before the Select Committee on Nutrition of the U.S.
Senate, 93rd congress, U.S. Government Printing Office,
Washington, DC. 1973. |
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Other Resources |
New commercial and many free web resources are available for people trying
to adjust to the Esselstyn Diet. Go, look and learn from their experiences. Everyone has something to
contribute to the cause of low-salt low-fat cooking but one must also read between
the lines. Fat-free does not mean the same for all cooks and freely available
information can be costly. |
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Rip Esselstyn,
son
of Dr. Caldwell Esselstyn, wrote a more practical book with recipes for
people without cardiovascular disease who want to improve their lifestyle and
reduce the risk of heart disease. Therefore he can promote a more lenient
plant-based diet than his father prescribes, and can allow avocados, fish oil
and fish. He has a four week plan for breaking the traditional eating habits.
However, for someone who is not used to cooking, also this book is a bit hard
to follow. |
If you do not like to read the books (for free from your local library or used from Amazon) here is the “ultimate” Commercial Version:
http://www.engine2immersions.com/sign-up/ From the Website: An Immersion with Engine 2 is a nutrition
education program designed to give you what most of us have never received—a
true education about what foods are good for you. Learn the science of food—how amazingly good
and surprisingly bad food can be for your body One Person (Pre-Jan 1 special): $ 525.00
USD Four Person(s) (Pre-Jan 1 special): $ 2,020.00 USD |
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http://www.happyhealthylonglife.com/
and http://www.happyhealthylonglife.com/happy_healthy_long_life/sodium/ Great resource blog for a more lenient version of the Esselstyn
Diet allowing for walnuts, olives and soy as well as almond milk products.
Non-meat products are welcome like meat replacements with 7% fat (MATCH) and
sausages with 15% fat (Field Roast products) etc,
i.e., this diet is very lenient indeed. On the other side, great resources are provided for low-fat and
low-sodium products like order information for no-fat hummus from Oasis
Classic Cuisine
Zero Fat Hummus (call the manager Evan Lanigan at 419-269-1459 for local locations, or to order
a case) and Sahara Cuisine no fat, no tahini Roasted Red Pepper Hummus and
Sahara Cuisine no fat, no tahini Black Bean Dip with garlic, lemon &
spices (call the owner, Hassan Kahlid at
216-832-8833).
Susan Voisin’s blog has great recipes ideas
with artistic food pictures for a more lenient “fat-free” diet made “without
added oil”. So, avocado, nuts, plain soy milk, raw cashew butter and so on
are more than welcome for her. Amazing, how the same word “Fat Free” can be
applied to such different scenarios. |
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Comments: Write to heart@youworldtree.com and we will
add your contribution here. |
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