Vitamin D(on’t)?

Posted on 01/27/2012 by Steve

It’s been an interesting journey the past 3 months, as I have taken my health into my own hands. With the big changes, some would call “extreme” I have experienced better than anticipated results in a short period of time. But all is not good, sure my health is improving based on my PSA screening, weight loss and my dietary habits. As my doctor eluded to yesterday, this is a start. In my opinion a damn good start.

The more research I do online, the more confusion I am faced with. As I mentioned yesterday in ‘Doctor’s Opinion‘ I was not in full agreement with what my personal doctor had to tell me. Not being trained in the medical field, how do I go about disputing what my doctor is saying? For example the more light that is shed on Vitamin D “deficiency” I have my level of 23 is not considered low. In the opinion of Jeff Novick, MS, RD, “I would never personally take any action based on the results of any one test. Any test, that may lead to an intervention, should be confirmed with a second test, maybe even from a different lab.” He went on to say, “As of today, over 20 is considered sufficient and not insufficient by many many national and international health organizations.”

After further reading and referencing Dr. McDougall’s newsletters I am convinced that my doctor doesn’t seem to be looking out for my personal health. Why should he? Healthy people don’t need doctors. If there is no medication he can prescribe or test to run, I am not making him any money. In fact, I can’t agree with him when it came to what I ate and what I plan to do for the future.

Right now though, the more I read the more I need to question what I am being told and prescribed. As for the Vitamin D supplement, maybe it requires me to pay out of pocket in order to get a second test to confirm the first. The Institute of Medicine (IOM) stated that, “North Americans have serum 25-hydroxyvitamin D concentrations above 20 ng per milliliter, which is adequate for bone health in at least 97.5% of the population” (source). While this paper actually was discussing Vitamin D in a cancer prevention roll, there was another interesting finding. “The report provided evidence suggestive of a significantly increased risk of pancreatic cancer at high 25-hydroxyvitamin D levels (≥40 ng per milliliter). An increased risk of esophageal cancer at higher 25-hydroxyvitamin D levels has also been reported” (source).

My doctor, with his prescription of 50,000 IU (1 pill a week for 3 months) hopes to raise my Vitamin D level between 40-60. With some of the above information found after the fact, I am beginning to think the doctor is not out for my benefit, but that of his wallet. I am having a very difficult time swallowing the information he provided me, contrary to what I have recently found in established medical journals. Now with an increase in Vitamin D my body could be more cancer prone? Did I miss the benefit of adding this supplement somewhere? Thankfully taking my health into my hands has been eye opening, but I am not sure I will accept his prescription and take it for 3 months.

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Doctor’s Opinion

Posted on 01/25/2012 by Steve

Yesterday I finally set up an appointment with my personal physician to go over my blood work results from December. This blood test was actually supposed to be at the end of November, in support of the Simvastatin he prescribed in order to “control” and possibly lower my escalating total cholesterol number. If you frequent T6F, then you know I took what some would consider an “extreme” approach and made a lifestyle change. I cut meat (not including some fish), as well as all dairy products and oil. Yes, even olive oil, heart healthy, it is not.

I walked into the examination room armed with a list full of questions (and Dr. McDougall’s book, The McDougall Program), along with my copy of the blood results from July, 2011 and December, 2011. The July results coincided with my yearly physical in early August. Aside my my total cholesterol number being 264 mg/dL everything else was normal during the physical. At that time he also prescribed the above medication to control and possibly lower my cholesterol, since the previous year I was not able to bring it under control with diet alone. I was even told that it probably couldn’t be done and my genes played a roll.

As we started talking he was impressed and proud of me for being able to get control of my diet and lower my cholesterol. As I have mentioned before in less than 3 months I lowered my cholesterol 64 points, solely based on my diet. But that number was just one of a few high figures the report concluded. The non-HDLC was still high, but much closer to “normal” than when I was tested the first time. The Triglycerides were the number that had me stumped. Bring down 59 points from 269 to 210 I figured it was a vast improvement, but still high. He did mention good cholesterol (HDL) and triglycerides are linked, so a rise in my HDL should see a drop in my triglycerides.

The other comment he made that I had not been aware of (maybe because I am not a doctor) was that a high triglycerides number is also linked to eating too many carbohydrates. I found that quite interesting since my diet, actually lets call it a “lifestyle” change has me eating about 80% carbs, while factoring in 10% protein and 10% fat. I won’t say I don’t believe what my physician said, but I am somewhat skeptical, based on my own research and reading I have done.

Dr. McDougall, in The McDougall Program says, “sometimes during the period of weight loss the triglyceride levels may rise temporarily, due to the movement of fats from the fatty tissues into the blood.” Since this blood test I have added exercise, further weight loss and a reduction in alcohol. I have no doubt my triglyceride level will be under control three months from now. Again, not being trained as a doctor I don’t know for sure why my triglycerides were still high, I can only take my physician’s word and compare it another I have respect for.

The other result called into question was the level of my Vitamin D. Based on reports “50-90% of the people in the United States could be deficient in Vitamin D” (source). Some will argue that the normal level of Vitamin D needs to be reevaluated, as 30-80 ng/ML (or 30-100 based on my physician) seems to be difficult to achieve for people not near the equator. I love Dr. McDougall’s recommendation, “My initial response to a failed vitamin D test is to not take vitamin supplements, but rather to get outside, get more naked, and get closer to the equator on vacations.” With that said, my doctor prescribed a Vitamin D supplement (what a surprise!) to get to a “normal” level. Unfortunately supplements like medication tend to have a side effect. In the words of Dr. McDougall, “The overall harmful effects caused by nutritional imbalances created by taking these pills are far from fully understood; however, there is sufficient evidence that taking vitamin D by mouth may increase your risk of heart disease, several forms of cancer, and kidney stones. In addition, recent studies have suggested levels of 25-hydroxy-vitamin D above 60 ng/mL are associated with an increased risk of pancreatic cancer, vascular calcification, and death from any cause.”

In the end I left the office wondering if I should be looking for another health care professional. I won’t go back to a standard American diet by adding meat, dairy and oil (FAT!) back into my diet. I feel good and look better than I have been in many years. While the blood results don’t tell the entire story, I would have thought my physician would have been more excited about getting my problems under control and working towards a healthy future. Unfortunately, there is no money in healthy people. I am considering sticking it out with him for 2012 and proving him wrong and that I can continue to improve on my health overall.

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Welcome Back Tony

Posted on 01/23/2012 by Steve

It’s been 9 years since I purchased Power 90 with Tony Horton from a late night infomercial while working the graveyard shift at United Airlines. At the time I felt I was overweight and wanted to get into shape. I had tried diets and gyms and had not really had much luck. My daily diet consisted of a burrito from Chipotle, a few Red Bull Energy Drinks and a some chicken sandwiches from a fast food joint for dinner. Not exactly the image of health. I don’t believe I was cooking many meals at all, it was always food on the go or eating out at local establishments.

I started the program at a weight of 210 pounds on March 16, 2003 and over the course of 30 days I saw a 10 pound weight decrease and looking at the pictures (the ugly truth) I took of myself on day 1 and day 30, there were some minor changes in my body. Most notably, a 1″ increase in my chest and a 2″ loss on my waist. Still after 46 days, when I stopped keeping up a journal at Team Beachbody, I was not where I wanted to be.

This time around, I have half the battle already won, as my diet is under control and I have already dropped 26 pounds since October 30, 2011. I know I seem to bring up that number every time I talk about how I did it, but I am still in awe that I could see changes so quickly. Since moving to a plant-based whole food diet I have more energy and have my cholesterol under control. Unlike my 2003 attempt I was still not eating healthy while using Power 90, but I was loading up on recommended supplements as advertised on their web site.

Today was my reintroduction to “Tony and the kids.” Tony being fitness guru, Tony Horton who leads us in “combined quick, intense cardiovascular exercises with moderate-level strength and weight training moves” (source). His kids are the male and female he used in the video to help those, like me accomplish the moves in this DVD series.

I started with Sweat Cardio I/II today and I’ll be honest couldn’t keep with the simple moves. I had a few added breaks in the 36 minute workout. This DVD combined cardio moves, kickboxing and Pilates before moving on to 100 ab moves in 10 minutes. I know I don’t feel it now, but coming tomorrow or the next day I am sure it will start to take effect. I am a bit tired after the 45 minute workout, but like my previous attempt, I feel good and better about myself as I know I can break down the barriers that prevented me from being successful in 2003.

Combine Power 90 with 30 minutes of walking at work and my “plat strong lifestyle” and my health outlook is nothing short of spectacular! Looking forward to it in fact. the most telling sign will be when my wife begins to notice the changes. She can tell a difference in the loss of 26 pounds and damn if I can notch my belt over one more loophole. It’s the small things, right?

 

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Magic Banana “Ice Cream”

Posted on 01/22/2012 by Steve

INGREDIENTS:
Bananas (1 per person)
1/2 teaspoon Vanilla Extract
Nutmeg (optional)
Cinnamon (optional)

DIRECTIONS:
Peel bananas and freeze them on a cookie sheet or aluminum foil. Chop the bananas into pieces and place in blender or juicer until creamy. Top with fruit, nutmeg or cinnamon. Enjoy!

SOURCE: Engine2Diet.com

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Quinoa and Chickpea Salad

Posted on 01/22/2012 by Steve

INGREDIENTS:
1 cup quinoa
1/2 diced red onion
1/2 diced cucumber
2 tomato, chopped
1 cup chopped fresh spinach
1 can (15 oz.) chickpeas, drained and rinsed
Mrs. Dash Garlic and Herb seasoning and salt and pepper to taste

DIRECTIONS:
Mix all together in a bowl. Enjoy.

SOURCE: DrMcDougall.com Discussion Board

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Pasta Con Broccoli

Posted on 01/22/2012 by Steve

INGREDIENTS:
16 oz – whole wheat Cavatelli noodles ( used medium shells)
2 cups – fat free pasta sauce (see Spaghetti recipe)
1 can black or white beans
1 tablespoon brown sugar
1 tablespoon dried basil
1/4 tablespoon- crushed red chili peppers flakes
1/2 cup frozen spinach
2 cups frozen broccoli
Almond Parmesan

DIRECTIONS:
Put beans, spaghetti sauce, basil, brown sugar, and chili peppers in a blender or food processor and combined. Pour bean marinara into a sauce pot over Med-Low heat. Add spinach and broccoli. Heat for about 10 minutes until warm. Bring 5 quarts of water to a boil. Add a pinch of sea salt and stir pasta. Boil 10-12 minutes or to desired tenderness. Drain pasta in colander, and mix in a large bowl with bean marinara.

To make Almond Parmesan, process 1/4 cup nutritional yeast and 1/3 cup whole raw almonds in a blender or food processor until crumbly. Store in refrigerator.

SOURCE: The Healthy Vegans & Fat Free Vegan

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Point Blank Review: The Engine 2 ‘Kitchen Rescue’

Posted on 01/22/2012 by Steve

It has been an interesting and informative journey for nearly 3 months, now that I have changed my diet, which is really more a lifestyle change. I added another Forks Over Knives documentary today called The Engine 2 ‘Kitchen Rescue’ with Rip Esselstyn, which is available on Netflix. Rip is the son of Dr. Caldwell Esselstyn, surgeon, who “completed one of the most extensive studies on the relationship between the heart and diet–proving that a plant-based diet can reduce and even eliminate heart disease” (source). Currently Rip is employed as a firefighter with the Austin Fire Department.

I was introduced to Rip in Forks Over Knives, as his story was used as an example at the firehouse he works at. The fire fighters at Engine 2 had a peer who’s total cholesterol was 344. In a challenge they decided to move to a “plant strong lifestyle.” This documentary explores two families who decide to take the challenge and learn about a plant based, whole food diet.

Much like FOK and The McDougall Program, Rip is introduced to the families and prepares them for the change they will experience. The refrigerator and pantry are open and foods that make up the “standard American diet” or SAD are removed. The families are introduced to reading the nutritional facts, as opposed to the label to see what they are eating. A trip to the local market for vegetables and a little education make these families eager to see what flavorful recipes Rip can cook up.

As a “SAD” eater I have experienced what these families were going through, looking for recipes that are filling or “having substance” as my wife calls it, as well as having good flavor, while avoiding those foods, such as meat, dairy and oil that are not healthy. Having cooked for 3 months now my library of recipes continue to grow. Initial it was difficult or found it time consuming to put together a good tasting meal that my wife and 6 year old would enjoy and look forward to eating.

With the help of the families rip put together a daily menu of breakfast, lunch and dinner for both. Needless to say the meals were quick, easy and from the comments of the families very tasty. For example, the Wali Family was introduced to Ann’s Panani Sandwich with Hummus, Mushrooms and Spinach while the White couple were introduced to am American favorite, which has been made heart healthy, a vegetarian burger with potatoes cut into fries. Both meals made with plant based, whole foods and introducing both to a “plant strong lifestyle” in the kitchen.

The Engine 2 Diet ‘Kitchen Rescue’ also has a supporting web site that provides some good introductory recipes that are quick and easy for people wanting to take control of their healthy and eat differently. Rip also authored The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds. This book is similar to what Dr. John McDougall outlined in The McDougall Plan. Unlike Dr. McDougall’s 12-day program, Rip provides readers with a 28-day plan to better health.

Overall I enjoyed the documentary, which I took as more supporting evidence for a “plant strong lifestyle.” It’s a bit quicker and easier to follow than Forks Over Knives and doesn’t include the numbers, science or studies behind the diet. Rip does a good job of keeping it simple for the family members, while providing them introductory information to what the lifestyle change constitutes. I do have his book on my want list and look forward to reading it. While I am promoting a plant based, whole food diet I won’t push others to join me. It’s a personal decision and one must make a strong commitment and have the desire to change your lifestyle for the betterment of your health.

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Phone Frustration

Posted on 01/22/2012 by Steve

Radiosport or participating in amateur radio contests are a favorite activity of mine. Unfortunately due to time constraints, my job and family responsibilities I don’t always have the opportunity to participate with a full effort, but make the most of my time allotted. With all the remodeling in 2011 I was not able to participate in as many contests as I did in 2010. Not really a big deal since there’s a contest nearly every weekend of the year, some major, some minor but a contest nonetheless.

This year has gotten off to a slow start, as I was hoping to put in a full effort in the ARRL RTTY Roundup the weekend of January 7-8. Unfortunately a friend in need was more important than listening to diddles for 24 hours. I was frustrated, as I have done well in this contest, but family and friends always take priority over radio. Thankfully a few weeks later the NAQP CW rolled around and I posted my best score ever with 281 contacts. Not great, when it comes to all the experienced CW operators who participate, but a personal best, which pleased me.

This weekend was the second leg of the winter NAQP using phone. Let me preface this by saying I enjoy working a variety of modes from RTTY, CW and PSK31 to the more obscure Feld Hell, Olivia and even trying some weak signal work. Unfortunately I seem to have lost of the lust for actually operating SSB or phone (actually talking into the microphone for those non-hams reading). When I first bought an HF radio, SSB was all I wanted to do, but due to my limitations and the lull in Solar Cycle 23 making DX voice contacts was difficult.

When I upgraded my station to a Yaesu FT-1000MP and was given an Alpha 76PA amplifier, I was on my way to putting out a bigger signal, but still limited by my antenna. Even then I was still fascinated with actually speaking with someone in an exotic destination and logging a new DXCC entity. But when it comes to contesting, my station does not fair very well.

Even with the upgrade of the antenna from the Hustler 6-BTV to a Steppir BigIR MkIII and most recently to a 5 band hex beam for the low bands, my signal has improved, but I must face reality that I am not set up very well for low power SSB operations. This was evident yesterday when I was hoping to put in 2-3 hours during the NAQP SSB contest and help my NCCC team achieve a better score. To be completely honest, I don’t think I even lasted 1 hour on the radio. I started off on 10M, moving to 15M and then to 20M, finally dropping back to 10M before calling it quits. In my limited operating period I only worked 22 contacts before getting frustrated.

Not sure if I was more frustrated that I could not hear many signals using the hex beam or the fact I believe my signal was not strong and clean. My signal I based solely on watching the ALC meter, which continually was exceeding the upper limit range. Since NAQP is limited to 100 watts, I can only assume my signal was good, but I had no definitive way to check without asking another operator for a report. This frustrated me even more when my power output was probably more along the lines of 40-50 watts.

Even running low power I began to experience RF issues again. Previously it was on 10M CW, but I had no issues on 10M or 15M yesterday, but 20M SSB was causing all sorts of problems with my USB devices. I would key up and lose connection with my keyboard, trackball, webcam and weather station. I had not experienced this level of RFI on 20M before. I will need to troubleshoot the shack again to attempt to eliminate this RFI before I make another attempt on 20M SSB.

While I won’t use SSB as my primary mode of operation, I will still put in some minor efforts when it comes to using the mode. Until I get further antenna upgrades, which I don’t see happening any time soon I will need to make do with what I have. I might be able to work out the RFI, possibly upgrade the feed line to the hex beam and figure out if the SteppIR needs to be returned for repair. These are just a few of the limiting factors I have to deal with. Thankfully I now have the ability to get the hex beam up to a minimum of 50′ as I mounted it on the roof of the garage, attached to a second story wall.

Thankfully I will stick to CW and RTTY as my main modes of operations for contesting. There will be a few exceptions, such as the CQP and ARRL Sweepstakes. If time permits and a station is available, I wouldn’t mind attempting a full effort in a SSB contest. If the problems do get worked out, I wouldn’t even mind a full effort on a single band, like 15M or 20M, which are probably my strongest bands.

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McDougall 12 day Program: Conclusion

Posted on 01/21/2012 by Steve

Today, January 21, 2012 marks the end of the 12-day plan on The McDougall Program. In the overall picture this is day 85 for me since changing my diet to include a plant based, whole food diet. The two months leading up to the 12 day program had been a “transition” period, not wanting to give up meat, oils, dairy, caffeine, alcohol at one time. Even during this period of time many people whom I told about this way of eating considered it to be “extreme” and would comment on “not being able to do it.” Many people I spoke with couldn’t give something like meat, for me it was a change that needed to be made for my health.

Giving up meat has been easy for me, to this day it includes fish, but I won’t hesitate to grill or broil fish for a meal. The dairy has been a bit more difficult over nearly 3 months, like many I enjoy my cheese. Vegan cooking usually includes oil and cheese, trying to use an acceptable substitution has been challenging. I have used some of the vegan cheeses to vary degrees of success. Still cheese has been much more difficult than meat. The problem with the cheese has been the amount of oils included in these vegan/non-dairy cheese, which approach 10% of the total calories from fat.

Since oil is one of those foods that causes atherosclerosis (hardening of the arteries) and heart disease, it has been something I have been working very hard to cut out completely. Yes, even olive oil, which is sold as being “healthy.” I have been amazed at just how many foods include some form of oil when reading the labels. The same goes for HFCS or “high fructose corn syrup” the most common “consists of 24% water, and the rest sugars.” (source). Oil is commonly found in many vegan cookbooks, so “going vegan” isn’t exactly what I was trying to accomplish, while “McDougalling” or following a plant based, whole food diet has shown excellent results in less than 3 months.

The remaining items I had to cut out were caffeine and alcohol, which I have successfully done for 12 days. Coffee has not been too difficult, opting for decaffeinated green tea through out the day. I find this allows me to drink more water as well, as I will continually drink tea for 8 hours of work, where previously I would stop drinking coffee by 9am. Alcohol usually consisted of beer, anywhere from a single beer during the work week to 12-24 during my days off. Lots of beer, I won’t lie but not to point where I would call myself an alcoholic. Losing 26 pounds over these 3 months combined with not having alcohol for 12 days I have seen a substantial decrease in snoring. My wife would agree, hopefully that has more to do with the weight loss than the drinking, but I can’t confirm that.

Remember what I said about moderation? I will problem reintroduce beer back to my diet, but not in the quantity I had been drinking before. Instead of buying a 12 pack, it will be a 6 pack. Hopefully I can limit my intake to a beer a day for my two days off and I follow my wife’s request of not drinking during the work week. This has been the most difficult to give up, but I have not experienced any sort of withdrawal, like some reported making the transition to this sort of diet or even just giving up caffeine.

The part of this lifestyle I will have to work the hardest on will be exercise. I have been fortunate to introduce walking to my daily routine. Thanks in part to a Omron HJ-113 pedometer I bought I averaged about 2 miles a day without walking. Tack on 30 minutes of walking I can double that average to 4 miles a day, while putting in 2 miles on my lunch break at work. In addition to walking, I am going to restart Power 90 by Beachbody with Tony Horton.

I ordered Power 90 back in 2003 and started the program on March 16. Judging my my starting post on the Team Beach Body Forums, I made it about 45 days before getting discouraged. At that time I was about 5 pounds short of my weight goal (190 pounds), but continued to shed weight down to about 175 pounds later that year. Instead of the work out I could possibly attribute the weight loss to limiting my caloric intake.

Even with that said, I can remember how I felt after completing the 45 minutes routine daily. I had lots of energy and much like the way of eating I have adopted, I felt great and ready to take on the day. This time around I am expecting bigger changes in my physical appearance. My weight goal is between 175-180 pounds (currently 192 pounds). Adding the P90 workout will push me pass this 192-194 pound plateau I have been struggled to break through.

At 42 years old, I am not too old to reap the benefits of this WOE (way of eating) and altering my lifestyle to improve my overall health. While I had planned on organizing 3 separate blood tests, I never did get around to contacting my physician. He put me on a Statin last July telling me diet alone would not drop my cholesterol level to a normal level. I remained on the medication about 3 weeks before I took myself off it due to some side effects (sore legs) and potential damage to my liver. Popping pills to live out the rest of life was not want I wanted to do. I believe I have proved him wrong and the 64 points I have shed on my total cholesterol level is a testament to this way of eating. Couple that with the loss of nearly 26 pounds in under 3 months and I cannot wait for my 2012 physical to arrive (July).

While this is the end of the 12-day program, it is a solid start to a new lifestyle. With new found knowledge and continuing education on nutrition and diet I look to expand my horizons as I move forward. I am not out to convert anyone to a plant based, whole food diet, as change requires commitment and not everyone wants to break from their daily routine. It hasn’t been easy, but I expect to get easier moving forward. There will be times I might slip and have a food I know better to avoid. It’s my choice, but I now understand how and what I should be eating for my health. Thanks to my wife and aunt for going along with me for 12 days and introducing them to a different way to see and eat foods that are good for your health.

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Eggplant Lasagna

Posted on 01/19/2012 by Steve

INGREDIENTS:
1 medium or 2 small eggplants
9 lasagna noodles
1 block (14-16 oz) of tofu (I used extra firm)
2 cups spinach
1/4 cup minced garlic
3 cup spaghetti sauce (or your favorite sauce)
8 oz soy cheese (optional)

DIRECTIONS:
Boil the lasagna noodles until they are tender.
While the noodles are cooking, cut the eggplant into thin slices.
Place the eggplant slices on pan and broil until the pieces are tender.
While the eggplant is cooking, put the tofu and garlic in a food processor. The mixture should have the consistency of ricotta cheese.
Put a few tablespoons of spaghetti sauce in a 9″ x 13″ baking dish.
Place the three lasagna noodles in the bottom of the pan.
Spread a few more tablespoons of sauce on top of the noodles.
Spread some of the tofu mixture on top of the sauce.
Sprinkle some soy cheese on top of the tofu mixture (optional).
Layer some eggplant on top of the cheese.
Repeat steps until all of the eggplant has been used.
Place the remaining sauce, tofu mixture on top of the last layer of eggplant.
Bake at 350 degrees 15-20 minutes.
Cut the lasagna into 12 equal slices.

SOURCE: SparkRecipes.com

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