The Plan A Diet – Cyd Notter

Concerns with Coronary Calcium Scans

May 16, 2019 By Cyd Notter Leave a Comment

Considering a Coronary Calcium Scan? A Coronary Calcium Scan is a CT scan of the heart that detects the amount of calcium in the artieries, but many respected groups, researchers, and professional cardiology societies are now recommending against the test.

In her informative article today, Dr. Pam Popper explains the current concerns about the test, which partly include:

The test does not detect plaques, and therefore cannot inform a patient of their true risk of experiencing an event or death
Someone with a perfect score of zero can still have significant blockages
Cancer concern from the large dose of radiation (100 – 400x a traditional xray)
False positives which lead to unnecessary, invasive procedures and drugs

Because the potentential harms outweigh any benefits, many groups are now recommending against the test (including the USPSTF – The U.S. Preventative Services Task Force, which finds no evidence that screening for coronary heart disease is beneficial).

Just one more reason why we need to do our homework before agreeing to any type of tests or procedures, preventative or otherwise…..

…..and another great reason to protect our arteries with a whole food, plant-based, no-added-oil eating plan, as spelled out in The “Plan A” Diet.

Do we need more protein after age 65?

April 11, 2019 By Cyd Notter Leave a Comment

If you’ve been following the advice of plant-based nutrition leaders for any length of time, you’re probably aware that no more than 10% of our calories should come from protein. And yes, the type of protein matters greatly (animal vs plant).

Studies show that those who consume lots of animal protein have a much greater risk of cancer death and a 73x higher risk of death by diabetes; those who consume “moderate” protein (10%-19% of calories) have roughly 23x the risk of dying from diabetes.

So what about the study which suggests elderly people have a higher protein requirement? As Dr. Michael Greger explains in this article, not only is evidence lacking to support that study, there’s a Japanese study which proves the opposite. A study in 2008 found NO difference in the protein requirements between young and old.

When it comes to muscle mass, sedentary people over age 65 lose about 1% of their muscle mass every year, but older adults on bed rest may lose muscle mass 6x faster than young people. But muscle mass is maintained with exercise and strength training at any age, so it’s use it or lose it for everyone.

Dietary-wise, vegetables are associated with cutting the odds of low muscle mass by roughly 50%. The alkalizing effects of vegetables neutralize the mild, metabolic acidosis that occurs with age. Dr. Greger explains that muscle wasting appears to be a response to acidosis (when our kidneys start to decline due to eating an acid-promoting diet which includes fish, pork, chicken, and cheese). Beans and other legumes are the only source of protein that’s alkaline and positively associated with muscle mass in all women ages 18 through 79.

Exercise and plant-based nutrition are key to health, vitality, and the ability to function – at any age.

Oil-Free Tortilla Chips

March 14, 2019 By Cyd Notter Leave a Comment

It can be challenging to find oil-free tortilla chips on the market. Sometimes even the “baked” varieties contain unwanted ingredients. But here’s a solution which is easy, cheaper, and it my opinion, much tastier!

Purchase corn tortillas, the type that come in a paper wrapper. The ingredients are typically corn, water, and lime. Cut into quarters, brush or spritz with a little lime juice, and add a salt (or low salt/salt-free) seasoning or other spice. Bake on a parchment or silpat lined baking sheet at 350 for 13-15 minutes until crispy (they may require more time, it depends on your oven. Keep an eye on them and be sure they’re crispy, but not burnt. They’ll harden up a bit as they sit, too.) Note: You can also make tostada shells using this method, simply bake the tortilla whole rather than cutting it.

For the batch shown in the photos, I used NutraSalt Low-Sodium Seasoned Sea Salt. It packs a bit of a punch due to the added spices and paprika. Serve with your favorite salsa (mine happens to be any mango or peach based salsa, which offsets the spices nicely). Bon Appetit!

Place quartered tortillas on baking sheet

Sprinkle with Low Sodium Salt or Favorite Spice

Santa Fe Penne

February 28, 2019 By Cyd Notter Leave a Comment

When you’re in the mood for a pasta/bean dish, here’s a healthy, easy recipe you might enjoy. I say it’s easy because minimal chopping is required (but you do have to boil pasta).

Santa Fe Penne is a free recipe from the Forks Meal Planner website (recipe by Darshana Thacker). Here’s the link plus a video. I’ve made it a couple times, and we do enjoy it. But…..

….it does need something extra, either a bit of heat or additional spice.

I used this Low-Sodium Seasoned Sea Salt product with good results, but I’m sure you could use whatever spices (or hot sauce?) you prefer. Let us know what you think if you give this one a try.

The Protein Craze (especially for athletes)

February 21, 2019 By Cyd Notter Leave a Comment

When it comes to America’s protein craze, mega-athlete Rich Roll summed it up nicely in an article he wrote for the Forks Over Knives website back in 2014.

Rich Roll was 50 lbs. overweight at the age of 40. After struggling to climb a flight of stairs one night, he did a complete 180 with his diet and lifestyle. He became a dedicated vegan, put on his running shoes, and jumped back into the pool. In only two years, he went from being a couch potato to a recognized world-renowned ultra-endurance athlete. He’s the first of only two people to complete five ironman triathlons on five Hawaiian islands in under a week.

To paraphrase Rich’s article, the animal protein push is not only based on lies, it’s killing us by luring us to feast on low-fiber foods which are high in saturated fat—contributors to our epidemic of heart disease and many other infirmities. He states that protein is indeed an essential nutrient and critical not just in building and repairing muscle, but for other bodily function as well.

But does it matter if our protein comes from plants rather than animals? He and a long list of other athletes will tell you the same thing: rather than steak, milk, eggs, and whey supplements, opt instead to eat lower on the food chain and source your protein needs from healthy plant-based sources like black, kidney, pinto, and other beans, almonds, lentils, hemp seeds, spirulina, and quinoa. Even eating less-concentrated sources of protein like potatoes, sweet potatoes, and bananas will get you exactly where you need to be.

There is no “special” diet for athletes, but rather the same overall pattern of plant foods—low in protein and fat, high in fiber and complex carbohydrate—but with greater amounts of those foods to support athletic endurance. Google “vegan athletes” and you’ll be surprised by how many names you may recognize!

(The above excerpt was taken from The “Plan A” Diet – get more details about the book here.)

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