whole food plant based

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

Potatoes are fattening, right?

March 7, 2019 By Cyd Notter Leave a Comment

The answer depends on how we choose to eat it.

Potatoes are a nutritious, calorie-dilute, complex carbohydrate – and only 1% of its calories come from fat.

UNTIL….

Photo credit: JeepersMedia on VisualHunt.com / CC BY

… we fry that potato in grease to make French fries (46% fat), or convert that potato into potato chips (56% fat).

Or until we smother that potato with butter, sour cream, cheese sauce, and bacon bits – which adds a huge dose of fat (and cholesterol).

As you can see, the potato at 1% fat isn’t adding to our weight struggles. It’s when we convert that complex carb potato into a REFINED junk food carb that our troubles begin.

As Dr. McDougall likes to remind us: Carbs don’t make us fat – FAT makes us fat.

Fortunately, we can make delicious Fat-Free Fit Fries, or Roasted Sweet Potato Wedges, and top our potatoes with delicious Golden Gravy, Mushroom Gravy (omit the oil), Cheese sauce, Mexican Cheese Sauce, Pimento Cream Sauce, your favorite salsa, or your favorite soup!

(Other topping ideas are listed in the “Foods for the Plan” chapter of the book, The “Plan A” Diet. Do you have a favorite, whole food, plant-based, no-added-oil potato topper?)

He gave plenty to drink to those who were thirsty. He filled those who were hungry with good food. (Psalm 107:9, GW)

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.

News and Recipes from My Blog