The moment you’ve been waiting for is here! You’re going to Kickstart your weight loss and revolutionize your health. For the next three weeks, we’ll put the very best foods to work. We’ll go step by step, applying what you’ve learned and giving you new tricks to make your menu change easy and fun.
Now, I should say that all you really have to do over the next three weeks is to follow the diet recommendations I’ve already given you, using the menus you’ve chosen. But just to make sure you stay on track, I’m going to give you a bit of new information and inspiration every day, and I would encourage you to set aside a few minutes to read that day’s lesson. It will include a nutrition topic, plus motivators and tips.
For the first week, we’ll keep it very basic, mostly covering familiar ground to make sure you are totally on track. Then, in the second and third weeks, we’ll take on more adventurous topics. And here are some additional features you can expect to find waiting for you:
As we go along, you’ll have plenty of menus and recipes to choose from, and extra help if you ever encounter a challenge.
All set? Off we go! Your Kickstart begins now.
When you’re learning to drive, reading about it will only get you so far. At some point, you need to get behind the wheel. If you’re learning to swim, sooner or later you’ll need to dive into the pool. And if you want to eat really healthfully, trim away extra weight, and feel the way you’ve always wanted to feel, there’s no substitute for actually giving it a try. Now’s the time!
We will do this 100 percent for the next 21 days. We’re not even going to think about setting a foot wrong. This will help you in two ways:
First, you’ll be able to really experience what healthy foods can do for you. Your weight loss will begin on day 1—today. At the same time, your energy will start to improve. If your digestion has been out of sorts, it is likely to correct itself almost overnight. Although you won’t feel it, your cholesterol will almost certainly fall—and impressively. Ditto for blood pressure. If you have diabetes, it is likely to improve as well. If you have joint pains or migraines, they may well diminish or disappear.
Second, doing it 100 percent allows your tastes to change in a healthy direction. If you find yourself wondering whether your tastes can really change that fast, let me ask you something: Did you ever switch from whole milk to low-fat or skim milk? If so, what was the low-fat milk like at first? For many people, it seems watery; it doesn’t even look right. But after a few weeks, what happens? Almost everyone finds that they are totally used to it. Then, after you made the switch, did you ever go back and taste whole milk again? What was that like? For most people, it seems too thick, like cream—almost like paint.
Well, wait a minute. For your entire life, whole milk tasted perfectly fine. But a break of just a couple of weeks is all you need to reset your tastes.
I should mention that skim milk is not an especially healthful choice, either. You would do better with soy milk, rice milk, or even plain water. But this common experience shows how our tastes do indeed change, often very quickly.
The key now is consistency. If you were to have a healthy meal on Monday, another one on Thursday, and maybe one more sometime next week, would you get any benefit at all? Would your tastes actually shift? Of course not. In order to change, your body—including your taste buds—needs a vacation from the foods that cause trouble. So you’ll want to do this 100 percent. That means having every meal for the next 21 days be a Kickstart meal.
If we encounter any bumps in the road, we’ll get past them. Speaking of which, here are a few things to anticipate:
Successes and Occasional Duds. Experimenting with new recipes and new food products means you’ll have some award-winning successes in the kitchen, but an occasional meal will turn out to be less than what you were hoping for. That’s what experimenting is all about. If you never have a dud, then you are not experimenting enough. So, if you do happen to try a recipe that doesn’t turn out well or a food product that just isn’t for you, then pat yourself on the back, and tell yourself you are a great culinary explorer.
Resilience and Temptation. Food manufacturers work long and hard to keep you hooked on unhealthful foods. Early next week, we’ll take an in-depth look as to how and why we get hooked, and I’ll show you how to get unhooked. For now, just be aware that temptation might raise its ugly head. For the next three weeks, ignore it.
Planning Ahead Versus Getting Stuck with Nothing to Eat. It really pays to think ahead. When you’ve arrived home late, you’ll be glad you’ve already picked up the ingredients you need for whatever you’re preparing. When you’re racing through the airport, it’s great to know you packed a healthy sandwich. There are so many moments when a bit of advance planning can make all the difference.
So that means thinking at least a few days ahead, deciding what you’ll be eating, and getting the ingredients well in advance. If you’ll be traveling or planning any special events, you’ll want to think them through, too.
Now, don’t feel that you need to rigidly stick to the meal plan you’ve devised. As long as whatever you’re eating is free of animal products and you’re keeping oils to a minimum, you’re fine. For example, if you discover that you have so many leftovers, you don’t need to cook something new, that’s great. In fact, I would encourage you to make extra food intentionally, so that you can just pop something into the microwave, perhaps, and don’t have to cook every day. It is always okay to modify your food plan, so long as substitutions meet the same guidelines.
Social Support or the Lone Ranger. It is so much easier to stick to healthy resolutions when your friends and family join you. But sometimes they lag a bit behind and may not appreciate what you are trying to do. You’ll want to ask for their support, and ask them not to tempt you with unhealthy things. And I also want to reassure you that, when you are part of the Kickstart team, thousands of people are making exactly the same changes you are.
You know Bob Harper from The Biggest Loser, from his book Are You Ready! and from his DVDs. Bob is kind and patient, and he is absolutely no-nonsense when it comes to respecting your body. Let me share his words of inspiration as you begin the Kickstart.
“Every day, your major focus should be trying to make the right food choices,” Bob says. “Cherishing your body and treating it with respect requires a shift in thinking, one in which you create an empowering relationship with food. Very quickly, you’ll feel stronger and have more energy because you’re fueling your body properly. When we treat our bodies with love and care, everything in our life becomes much, much more attainable.”
Bob is also keen on spreading the word about good nutrition. It is not something to keep all to yourself. You will want to help and encourage others to eat well, too.
Let me also introduce Rory Freedman, co-author (with Kim Barnouin) of the wildly successful, tell-it-like-it-is book Skinny Bitch. Rory is a ball of fire. She has reached millions of people through her books and lectures and has helped us in our work on Capitol Hill, striving to improve federal nutrition policies. And for your first day on the Kickstart, Rory has this advice:
“This is not a diet. This is a way of life. A way to enjoy food. A way to feel healthy, clean, energized, and pure. It’s time to reclaim your mind and body. If you feel like you are ‘giving up’ your favorite foods, keep in mind that you’re not giving up anything. You are simply empowering yourself to make educated, controlled choices about what you will and won’t put into your body. Enjoy every second of this metamorphosis, knowing the journey is as important as the end result. And get excited; you’re about to change your life!”
And what if you make a mistake? Rory says, “If you slip up and get off track, forgive yourself. It’s okay to be imperfect and to make mistakes. Just dust yourself off and get back on course.”
If you don’t know her already, Kris Carr is an author and filmmaker whose experience with a very rare cancer was the subject of the wonderful documentary Crazy Sexy Cancer. Kris is always inspiring me, and here’s what she would like to say to you, as you jump into the Kickstart program:
“As a result of your efforts, you’re gonna twinkle from the inside out. No one can package that in a fancy French bottle! Only you can ignite the glow! Commit and try to be as consistent as possible. Your big task is to balance between pushing yourself out of your comfort zone and being gentle. There’s no need to be ‘in it to win it.’ Be in it to do better and feel better—that’s more than enough.”
Over the next three weeks, you’ll get a lot more help from celebrities, athletes, doctors, and other Kickstart friends. Every day, we’ll pump you up and keep you going strong.
So today’s your big day. Congratulations! As you move through the next several days, let me encourage you to keep notes about how you’re doing. You can send them to me, if you like. I’m at 5100 Wisconsin Avenue, Suite 400, Washington, DC, 20016, or you can e-mail me at DrBarnard@pcrm.org.
If you’ll be preparing your own foods during the Kickstart, let’s take a little time to get the kitchen in shape. This means making it an organized and enjoyable place to be.
So off we go. Your job now is simple. For today, and every day for the next three weeks, every meal will be free of animal products and low in fat. That’s it. You already know what you like. So jump in! And tomorrow, I’m going to ask how it’s going.
Congratulations! You’ve just done something that most people have never done—you’ve followed a really healthful menu for the past twenty-four hours! How is it going?
This is not a rhetorical question. Please do ask yourself how things are going. If you’re feeling a little awkward for the moment, don’t worry. Soon you’ll hit your stride. And if there are any not-quite-comfortable parts of your menu so far, let’s see if we can sort them out.
Many people report two experiences in the first twenty-four hours: Their energy improves, and their digestion improves, too. If you have diabetes, keep a lookout for changes in your blood sugar; it often gets better very quickly. If you happen to get stuck on anything, please take a quick step back and review the earlier chapters.
The steps you’re now taking will pay off enormously. You’ll want to give it your all for this short three-week experience.
In the last chapter, we briefly touched on a number of foods that are good replacements for meat. Let’s go into a bit more detail here.
First of all, some people look for convenient replacements for meat dishes, like vegetarian versions of burgers, hot dogs, sliced ham, or bologna. You’ll find these meatless products and many more at many regular grocery stores and all health food stores.
But the fact is, you don’t need to have a literal replacement for meat, in which you take the roast beef off your plate and add something else in its place. If you were to have veggie lasagna, pizza, a vegetable plate, or spaghetti, you might not think about needing anything meaty in the meal. You’ll get more than enough protein from grains, beans, and vegetables.
If your tastes call for high-protein foods, you might favor beans, tofu, tempeh, and seitan. Take a look in the recipe section, and give them a try. Let me add a few comments about a couple of them in particular.
The Humble Bean. Beans are a nutrition powerhouse, with plenty of protein, iron, calcium, fiber, and other essentials. And of course, they are completely free of cholesterol and animal fat. Your body will thank you when you switch from meat chili to bean chili, or from a meat taco to a bean burrito. You’ll find them dried or canned, and they are nutritious either way. If you would like to reduce sodium from canned beans, rinse them, or look for low-sodium brands.
Tofu or Not Tofu, That Is the Question. Many people are intrigued by tofu, but are a bit shy about actually trying it. It is, of course, entirely optional. However, many people quickly come to adore it, and it has major health benefits, as I’ll describe in a minute.
One easy way to get to know tofu is to have dinner at a Chinese restaurant, especially one specializing in Szechuan or Hunan dishes. The savory Asian sauces really bring it alive, and you will see why it is so popular. Another way is to pick up baked tofu at a health food store and add it to a stir-fry or wrap. It is firm and flavorful (having marinated in various sauces and spices), and makes a great replacement for meat.
Not too long ago, some food industry groups looked sideways at soy products, saying the new kid on the block could create all kinds of biological mischief. Websites sprang up suggesting that soy products were unhealthful. Here’s what they were getting at: Soy products contain natural isoflavones, which are similar in some ways to hormones in the human body. Scientists wondered whether these isoflavones would affect cancer risk. The answer is that soy products actually reduce cancer risk.
Girls who include soy products in their routine—say, one cup of soy milk or about one-half cup of tofu each day—have about a 30 percent less risk of developing breast cancer as adults, compared with those who have little or no soy in their diets.1 There also seems to be a benefit for women who have been previously treated for breast cancer; they have about a 30 percent reduction in risk of recurrence if they consume soy regularly.2 Similarly, men who include soy products in their routines have less risk of prostate cancer.3 So soy products appear to be beneficial for both cancer prevention and survival.
That said, tofu and other soy products are by no means essential. If they are not your thing, there are plenty of other great choices.
There is one more reason you’ll be glad you’re setting meaty meals aside.
Every time your heart beats, it sends a wave of blood into your arteries. As that pulse hits your arteries, the artery walls flex a bit. They expand and contract in order to safely carry blood and oxygen to every part of you. However, people on meaty diets tend to have stiffer artery walls, meaning that they have lost their flexibility, a precursor to high blood pressure and artery blockages.
Researchers at the University of Maryland Division of Cardiology actually measured artery flexibility in people following a meaty Atkins Diet and in those who had adopted a vegetarian diet, based on the guidelines of Dr. Dean Ornish. The Atkins Diet made their arteries stiffer. The vegetarian diet made their arteries more flexible.4 But here’s what is especially frightening. This effect occurs after a single meal.5 The saturated (“bad”) fat that is common in animal products and tropical oils tends to stiffen the arteries almost immediately after you’ve swallowed your burger and milk shake, and they stay that way for hours after the meal.
Many people pummel their arteries every single meal. But every plant-based meal helps your arteries regain their youthful resilience and helps your body heal.
Meat replacements can be extremely varied. You can use mushrooms, hearty vegetables like eggplant, or one of the meat alternatives presented in this book. But what can you serve to that dyed-in-the-wool meat eater who is just not going to go for mushrooms, tofu, or the very-best-cooked bean?
The Gardein company of Vancouver, Canada, has you covered. It has come up with an ingenious line of products that will have your guests thanking you for the delicious Tuscan chicken with a garden fresh salad, or the chicken breast with garlic mashed potatoes and green beans. They’ll never know that the “chicken” is actually an entirely plant-derived product. Gardein offers other products that turn into stroganoff, tacos, stews, potpies, scaloppine, and many other dishes. You’ll find them at your local grocery or at www.gardein.com.
Today we’re going to give a bit of extra attention to dairy products and how to replace them. But first, let me take your temperature, so to speak. How are you doing so far? Are you feeling confident about the changes you’ve made so far? Can you see a slimmer, healthier you on the near horizon?
Several years ago, a man approached me after a lecture at a health conference. He had been raised overseas and came to the United States to go to college. Soon after his arrival, he began to have intestinal symptoms—gas, bloating, cramps, and diarrhea. He went to the doctor for an evaluation. The most likely culprit, the doctor thought, was a parasite he must have picked up back home and carried with him to America. But a series of tests revealed nothing. And his symptoms continued.
He was sent to various specialists. A detailed evaluation, including a colonoscopy, turned up no explanation for his problems. As the symptoms carried on, the young man was miserable and had no idea what to do. Finally, after two years of struggling with his intestinal problems, a new doctor asked him a few simple questions about his diet:
“Did you drink milk back home?” the doctor asked. The answer was no. Aside from breast-feeding, milk was not part of his culture.
“Have you been drinking milk since you came to the United States?” Yes, he lived with other college students, and there was always milk in the refrigerator. He thought it must be good for him.
The doctor suggested he stop drinking milk. And that was it. Within two days, his symptoms vanished.
In retrospect, the diagnosis was obvious. He had lactose intolerance. The lactase enzymes that digest the lactose sugar in milk normally disappear after the age of weaning. For some people, they disappear in childhood; for others, later on. But when they are gone, a glass of milk is likely to cause gas and pain.
In some people, including most whites, these enzymes persist well into adulthood, and so they tend not to have intestinal discomfort after drinking milk. And until 1965, American medical textbooks described lactose intolerance as a rare condition. But once scientists began testing larger groups of people, they discovered that it is not only common, it is the biological norm. Most people develop lactose intolerance sooner or later.
In other words, Mother Nature designed humans to be breast-fed and then to be weaned after infancy. Drinking milk after infancy is not what Nature had in mind, and it has caused all manner of problems.
We discussed this in chapter 5. But it bears repeating: Regular milk is loaded with fat, and most of that fat is saturated fat—the kind that raises cholesterol. And nonfat milk has problems of its own: Its main nutrient is sugar—that is, lactose.
Cheese is even worse. Nearly all common types are around 70 percent fat, most of which is saturated fat. The enormous rise in cheese consumption in recent years is almost certainly one of the key reasons for the obesity epidemic in North America.
Aside from their contribution to weight gain, dairy products are also linked to arthritis, migraines, and prostate cancer, as we saw in chapter 5. Their nutritional selling point is calcium, of course. But there is plenty of highly absorbable calcium in green leafy vegetables, beans, and fortified foods.
As you have probably already discovered, the number of nondairy milk products is growing by leaps and bounds. Even Starbucks features soy lattes. The various nondairy milks vary in taste and texture, so try a few to see which is best.
It should be said that you don’t really need any sort of milk. After the age of weaning, the only beverage your body actually needs is water. Even so, if you’re looking for something to splash on your cereal or to add to a recipe, you’ll have no trouble finding a nondairy milk that you like. Nondairy yogurts have also become popular. You’ll find them at regular groceries, and a wide selection is available at health food stores.
If you’re looking for a cheesy taste in a recipe or a cheesy texture on a sandwich, there are many healthier choices.
Nutritional Yeast. In the grocery shopping section of the last chapter, I introduced you to nutritional yeast. By all means, give it a try. It provides a cheesy flavor with virtually no fat and no cholesterol. It is much higher in protein than cheese, and much lower in calories. Some brands (such as Red Star Vegetarian Support Formula) are fortified with vitamin B12.
Dairy-Free Cheeses made of soy, rice, or other ingredients are available at health food stores. You’ll even find a vegan substitute for Parmesan cheese. They vary in quality, and really should be thought of as a bridge to healthier eating. That is, they are certainly better for you than dairy-based cheese, yet they do not have the health power of vegetables, fruits, beans, or whole grains. Read the package label and choose those with no animal ingredients (many include casein, a milk derivative) and the least amount of fat.
Tofu. If you’re making lasagna or stuffed shells, you’ll find a delicious Tofu Ricotta recipe on here.
You can often just skip cheese and cheese substitutes altogether. Pizza is fine without it. Just add extra sauce and all the veggie toppings. The same is true of sandwiches and many other foods. Just leave it out. If cheese happens to be a central ingredient in a recipe, you’ll want to pick another recipe.
Marilu Henner told me, “Many people have no idea how good they are going to feel when they get away from dairy products. For me, it was like night and day. So many people find that, as soon as they get off dairy, their skin clears up, they become more regular, their headaches and sniffles are gone, their snoring stops, their joint pains vanish—not to mention having a much easier time staying in shape!”
At Harvard University, Walter Willett, MD, DrPH, has led some of the largest and most influential research studies ever conducted. Carefully tracking the diets of tens of thousands of research participants, his team teases apart how food choices lead to good health or to problems.
One of the questions Dr. Willett’s research team has examined has been what effect milk has on bones. Does it help? Does it hurt?
“Although many people have assumed that milk maintains strong bones, our research has shown that people who don’t drink milk are no more likely to break a bone, compared with people who do,” Dr. Willett says. “There are, of course, many foods that can supply calcium, and it is good for people to get to know them.”
We do need calcium, of course, along with all the other ingredients for building a healthy body. As we saw in chapter 5, the healthiest calcium sources are green leafy vegetables and beans, and there are many other sources as well.
We’ve already covered great ways to replace cheese in recipes. But there is one more important technique.
A great way to replace the flavor of cheese is to use entirely different, but equally delicious flavors. For example, instead of loading enchiladas with cheese, you can fill them with smoked zucchini, roasted shallots, and a sprinkling of pine nuts for a lush texture and wonderful flavor. For a thick creamy texture in a dish, you can use soy milk or other nondairy milk thickened either with flour or with mashed potatoes. Give a few of your favorites a spin and have fun!
How are things going? The changes you’re making are great for slimming down, of course, and they also bring many other benefits. They are powerful for controlling cholesterol and can actually help narrowed arteries to reopen. That’s important not only for your heart, but also for your brain, your extremities, your private parts—everywhere blood flows.
As you enter the second half of your first week, start thinking about the week that is coming up. You’ll want to look at the recipes or convenience foods that you’ll be eating, and be sure to stock up well in advance. Empty shelves are dangerous, so be sure yours are well stocked with healthful choices.
Today I’d like to focus a bit on minimizing oils. Yes, vegetable oils are healthier than animal fats. They have much less saturated fat, and they never have cholesterol. But there are a couple of reasons for keeping them to a minimum.
The first is the Olive Oil Syndrome. Do you know people who just adore olive oil? They slather it on their salads, pour it into recipes, or soak it up with chunks of bread. Ask yourself, how is that person’s weight? Fats and oils—wherever they are from—are the densest source of calories in any of the foods we eat. So you want to steer clear of not only chicken fat, beef fat, and greasy cheese, but all oils as well. If you also minimize oils, your waistline is suddenly free to shed the weight.
People who eat salmon regularly often have trouble controlling their weight (salmon is very fatty, and most of that fat is not “good fat” at all), and those who get a bit too enthusiastic with olive oil tend to have the same problem.
But olive oil is natural, you might say. I would ask, what is natural about taking thousands of olives, discarding all the fiber and pulp, and using only the fattiest part?
The second issue is that all fats are mixtures. As you’ll remember from chapter 4, olive oil is a mixture of various fats, including about 14 percent saturated fat—the kind that raises cholesterol levels.
One more thing: Our arteries are lined with an extremely thin protective layer of endothelial cells, like a cobblestone street. This layer is just one cell thick. But these cells have a vital function. They produce a compound called nitric oxide, which keeps our blood vessels flexible, prevents artery blockages, and counteracts inflammation. When our meals are laden with oils, dairy products, and meat, these cells gradually lose their capacity to produce sufficient nitric oxide. On the other hand, when we build our menu from vegetables, fruits, beans, and whole grains, we can protect and restore these vital cells.
So skipping fatty foods, including added oils, is a good idea. Remember the recommendations from chapter 6? Skip fried foods, avoid adding oils to foods, and look for packaged products with no more than two to three grams of fat per serving. Nearly all vegetables, fruits, whole grains, and beans are almost fat-free.
Let me quote Caldwell Esselstyn, MD, whom we met in chapter 1. Dr. Esselstyn showed that a plant-based diet can stop heart disease in its tracks. So, I asked him, how much oil should we use? And what are the best kinds? He said, “I encourage people to just throw their oils away. You don’t need to cook with it. You don’t need to dribble it on your salad, and you’re better off without it. I never use oil in anything. Not a drop.”
Now, if that sounds like tough love, you should know that there are still traces of healthy fats in vegetables, fruits, and beans, so you’ll get all that your body needs. When you follow Dr. Esselstyn’s advice, what you’ll miss is virtually all the “bad” fat and a boatload of calories.
You already know that every gram of fat or oil has nine calories, so skipping oil means you avoid a lot of calories. But there is also a culinary reason to break up the love affair with grease. Oil can interfere with other flavors. Leaving it out allows more flavors to come through.
In many recipes that call for oil, it can easily be done without. You may be amazed to discover that sautéing—or even stir-“frying”—can be done in a dry pan, often faster than if oil was added to the pan. If you are adding oil to sauces for richness or smoothness, these qualities can be achieved with other ingredients.
You’re now well into your first week. I’m hoping that healthy eating is starting to feel comfortable, and that you’re continuing to branch out and explore new tastes. As always, we’re not even considering setting a foot wrong. We’re giving this program our all.
As we reach the end of the first week, let’s talk about how to take stock of our progress:
I would suggest that you weigh yourself about once a week. Assuming weight loss is one of your goals, a week is more than enough time for the scale to start showing results. How fast should your weight loss be? Everybody is different, but as long as the number is going down, you know you’re heading in the right direction.
If your weight is not budging, something is wrong. Do not rationalize that you’re losing inches, not pounds, or that the problem is a lack of exercise. If you’re not losing weight after a week, we need to identify the problem and fix it. Take a quick look back at the preceding chapters and see if you can pinpoint the issue.
For cholesterol, you’ll need more time. Although changes occur within the first week or two, it takes about two to three months to see the full effect. For blood pressure and diabetes, improvements can start right away, but you can continue to keep improving for quite some time, particularly if you are continuing to lose weight.
And a quick reminder: Next week is coming soon. Be sure to think about what you’re going to eat, and stock up on anything you might need.
Today I’d like to zero in on breakfast. A healthy breakfast gives you the nutrition you need, and it insulates you against the cravings that can crop up if you set off from home on an empty stomach.
If you’re asking yourself, What can I make that’s healthy and really, really quick? we’ve got you covered. We offered many breakfast ideas in chapter 6. Here are some especially quick ones for you to try:
Fruit. The original fast food is still the best: bananas, cantaloupe, apples, pears, prunes, and anything else. For speed and ease, remember you can cut up the fruit the night before so it’s there waiting for you. Fresh and dried are both fine.
In Praise of Oatmeal. It’s quick, it’s healthy, and it tastes like whatever you add to it: cinnamon, raisins, blueberries, raspberries, strawberries, marmalade—you name it. Personally, I have it just plain. Instant is okay, but why not have the “old-fashioned” variety? It cooks nearly as fast and has a lower GI—that means more appetite-taming power.
Is it still old-fashioned if it’s microwaved? Yes, it is. Just put one part oatmeal and two parts water (the actual amounts depend on your appetite) into a microwavable bowl, turn on the power, and you’ll have breakfast in about three minutes. Oatmeal expands as it cooks, so be sure to use a big enough bowl.
Cold Cereal. Skip the sugary cereals. But you’ll still have a wide selection to choose from. Serve with nondairy milk, sliced bananas, blueberries, or other fresh fruit.
The World’s Fastest Smoothie. Rory Freedman taught me this one: Toss a handful or two of frozen fruit into a blender with a cup of your favorite nondairy milk (soy milk, rice milk, what have you), and push the button. That’s all there is to it. It works great with bananas, strawberries, peaches, or anything else.
Berry Shake. Here’s the nonfrozen version: Just combine 1½ cups soy milk, a banana, and a cup of berries (perhaps a mixture of strawberries and blueberries, or whatever you like), and into the blender they go.
Toast or Bagel. Plain, or spread with hummus or applesauce.
Rice Pudding Express. This one is so fast, it could be illegal in some parts of town. Just take some leftover rice from your refrigerator, warm it in the microwave for thirty seconds, then stir in rice milk with raisins, mangoes, or other sweet fruit, plus a touch of cinnamon.
Bring Home the Smarter Bacon. Veggie bacon, veggie sausage, and similar breakfast foods are very quick and far healthier than the meaty fare they replace.
There is no reason to feel stuck in the usual breakfast rut. Your morning meal can be whatever you want it to be. Let’s take a lesson from Alicia Silverstone. Alicia’s parents are English, and, as you may know, a traditional English breakfast features toast, tomatoes, mushrooms, and baked beans, not to mention bacon, sausage, and eggs. Now, some of these are not exactly the foods that Americans are used to starting their days with. But when Alicia and her husband, Christopher, visit her parents, they prepare an English breakfast—and they do it vegan-style.
Other days, Alicia’s breakfast might include miso soup and steamed leafy greens, in addition to a more traditional porridge.
The moral of the story is that breakfast can be whatever you want it to be. Not only can you throw out the bacon and eggs—you can throw out the rule book.
No matter how rushed I am, I always make time for breakfast. It starts the day off right, keeps cravings at bay, and helps you stay slim.
Brown rice is a wonderfully healthful staple. But many people find that their best efforts at cooking brown rice yield something suspiciously like wet newspapers.
Here’s a better way: Start with organic short-grain brown rice. All health food stores have it. Put about a cup of rice into a saucepan and rinse it briefly with water, then drain away the water completely. You are now left with damp rice in a pan. Put the pan on high heat and stir it dry, about one or two minutes. This imparts a lovely toasted flavor.
Then add three parts water for every one part rice you began with. Bring to a boil, then simmer until it is thoroughly cooked, but still retains just a hint of crunchiness—about forty minutes or so. Then drain off the extra water (do not cook it until all the water is absorbed). Serve topped with soy sauce, sesame seeds, or the topping of your choice. It will be the best brown rice you’ve ever tasted.
Today we’ll look at social situations—eating at work or at parties, dining with friends, and getting together for holidays. These are times when health considerations sometimes take a backseat, only to lead to regrets later on. I’ll give you some tips that will get you through.
But first, how are things going? If you’re finding plenty of good things to eat, and have set unhealthy things aside, you’re doing great. If you have goofed up at any point, don’t dwell on it—and definitely don’t use it as a reason to abandon your healthy plans. Just dust yourself off and jump back on the wagon.
Whether you eat at your desk, in a company cafeteria, or in a nearby restaurant, you should have very little trouble keeping to the Kickstart program. You might even entice some of your co-workers to join the team!
At Your Desk. If you have access to a refrigerator and microwave, the possibilities are unlimited. With a glass bowl and fitted lid, you can bring leftovers from home and put them into the microwave (you’ll find handy one-quart bowls at Pyrexware.com). Anything and everything you’ve cooked at home will work.
I often prepare two or three bowls in advance, each with a layer of brown or wild rice, then a green vegetable, like kale, broccoli, or bok choy, and a top layer of tofu, tempeh, or chickpeas, drizzled with soy sauce, spicy Thai sauce, or whatever. Each bowl is a lunch for one day. With a couple of them in the work fridge, I know I’m set.
You can also keep frozen products on hand. The Amy’s brand includes vegan burritos, pizzas, potpies, and many other convenient products. Hummus works very well (it is much lower in fat if you make it at home, compared with commercial versions). Spread it on bread with sliced tomato and lettuce or baby spinach; if you prefer, you can use it as a dip for rye crackers, water biscuits, rice cakes, or crudités.
You can also keep soups in your desk drawer: dry soup cups, low-fat ramen, or canned soups that you can pour into a microwavable bowl. Stock up, and you’ll never be caught without a healthy meal or snack.
It’s great to keep fruit on hand: bananas, apples, pears, or whatever your taste calls for. Stock enough to share.
In the Cafeteria. If your company has a cafeteria, you may be in luck. As I mentioned in chapter 1, we worked with GEICO to provide healthful foods at two of its corporate sites. Here’s what they served:
Cereals: Old-fashioned oatmeal, grits
Soups: Lentil, vegetable, split pea, and bean chili
Salad Bar: Fresh greens, tomatoes, chickpeas, three-bean salad, couscous
Sandwiches: Vegan burger, portobello sandwich
Fresh Fruit: Bananas, fruit salad
If your selections are limited, have a word with the cafeteria manager. Let him or her know that if a small green lizard can do it, others can, too! Be ready to make suggestions, and also be sure to promote the healthful new offerings to your co-workers, so that the cafeteria will see the demand. Managers want to please their customers, especially if it means luring in a larger clientele.
Work Celebrations. If there is a work party or picnic, bring something you can eat (maybe some hummus with crudités or soy ice cream) that will provide a healthful counterpoint to the usual cupcakes.
Out to Lunch. If the office employees are headed out to a restaurant (or if you are collectively ordering food), see if you can suggest the place. Italian, Chinese, Mexican, Thai, and Japanese restaurants all have healthful choices. You can even make it work at a pizza place—have your pizza made without cheese. Review the section on restaurant dining on here.
Once in a while, when you are trying to eat healthfully at work, you’ll find yourself to be the recipient of unwanted attention or even a bit of teasing from your friends and colleagues. And the more they like you, the more they lay it on. Of course, they don’t mean any harm, but they are not making it any easier for you to stick to your guns.
Here’s how to handle it. Ask a co-worker individually (not in a group) to help you. Say, “I’m really trying to eat better, and it’s hard for me. I could use your support. All that means is just to pay no attention to what I’m eating, and not to tempt me with anything. You’ve always helped me in other ways, and this would really mean a lot to me.” Do the same with whomever else you need to, and you will soon find that not only will your co-workers not tease you; they will bring you fruit, articles about health, and their own personal confessions about dietary missteps, all unsolicited.
Finally, let your co-workers know about the Kickstart. Give them a copy of this book. So many people change their diets together, and that is really a recipe for success.
Many people approach social situations with trepidation, fearing that they will (a) fall off their healthy path, (b) inadvertently insult their hosts by turning down what is offered, or (c) become the focus of attention or the recipient of endless unsolicited advice.
For starters, keep in mind that lots of people are working on improving their diets and many more wish they were! Chances are, other guests are, too—and your hosts might even be making changes in their own lives. Dinner conversation almost routinely gets around to food and health. The point is, many people are trying to eat healthfully, and your hosts will certainly not be surprised.
Here are a few tips that will let you master social situations:
Offer to Bring Something. When I am invited to dinner, I always call the host and say something like this: “I’m following a vegan diet, and I don’t want to put you to any trouble. May I bring something? I have a great dip (or casserole) I’d love for you to try.”
The answer invariably is “No, there’s no need to bring anything. There will be lots to eat.”
Now, you have no idea what they were really thinking. But you’ve just done your hosts a huge favor. You’ve alerted them to your needs and left them plenty of time to deal with it. This is much kinder to your hosts than saying nothing. Let me illustrate.
My father worked at a large clinic in Fargo, North Dakota. One day, he brought home three dinner guests. They were physicians visiting from India, and they managed to squeeze around the dinner table with the seven Barnards. We had a great discussion about how Indian medical practice differed from that in the United States, among a wide range of other topics. We hit it off well, and as they left, we were delighted to have passed such a pleasant evening.
About half an hour later, my mother slapped her palm against her forehead and said, “Oh my gosh!”—which is strong language in Fargo.
“What’s the matter, Mom?” we asked.
And she slowly replied, “They are from India.”
“Yes,” we answered. “So what’s the problem?”
“I served roast beef!”
And we all fell silent, trying to replay the evening in our minds. They had all taken some, and they had all eaten it, or most of it, it seemed.
“Oh, my!” Mom said, “Should I call them? What should I do?”
To make a long story short, my father apologized to the doctors the next day. And they reassured him that it was perfectly all right. But we never did know what they had thought of our gaffe, and the event stuck in everyone’s mind for years.
Bottom line: It’s nice to be polite, but being politely straightforward sometimes prevents serious embarrassment later.
Bring a Gift. It’s nice to arrive at your hosts’ home with a healthy gift: a fruit basket, a healthy dip or salsa, a loaf of unusual bread, or some other treasure you might find at the store. Your hosts will feel honored, and you’ll have something to eat.
Don’t Arrive Ravenous. The object of a party is to see your friends, not to line up at a feeding trough. So if you’re starving, have a snack before you go, so that hunger is not propelling you toward less-than-healthy offerings.
Dealing with a Smothering Host. Hosts want to be good hosts. That means having an abundance of food and encouraging guests to eat it. In turn, guests sometimes don’t know how to say no if there’s something they’d rather not have.
Let me share an important secret: Hosts don’t actually care if you eat. They just want to be good hosts. They like to fill empty hands, and they thrive on praise for the wonderful spread they’ve prepared.
So if you’re trying to avoid making a false step, carry a plate with a few small items. And then, if the host or other guests push you toward the wrong kinds of foods, use some carefully practiced lines. Start with a word of honest praise. Then, take the focus off you, and put it on the food instead:
“Wow! This is wonderful. Did you make those? How do you do it?”
“This is an amazing spread! What are those called? Are they hard to make?”
As time goes by, more and more people are eating more healthfully. It seems like everyone is either trying a vegetarian or vegan diet or knows someone who is. Perhaps one day in the not-too-distant future, a meat eater arriving at an office lunch or dinner party will have to apologize to the other guests, all of whom changed their diets long ago, “Excuse me, I’m still a carnivore. I hope you don’t mind if I indulge my habit today.” And of course, you can be magnanimous and let him know that you once had the same habit yourself, and you’d be glad to help him out whenever he’s ready.
Let me share with you a few words of inspiration from Alex Jamieson. You may have seen Alex in the documentary Super Size Me. She stood by her boyfriend (now husband), Morgan Spurlock, through his all-McDonald’s-all-the-time experiment. As Morgan chowed down on burgers and fries day after day, his waistline expanded, his cholesterol rose, and he rapidly developed signs of liver disease resulting from his high-protein, high-fat diet. Moviegoers were unsure whether to laugh or shriek as Morgan super-sized before their very eyes.
After the thirty-day ordeal ended, Alex guided him to a vegan diet, helping him shed the weight and health problems the experiment caused. Alex has some words of encouragement for the Kickstart team. When things are going well, healthful eating is easy and rewarding. But what if your friends and family don’t see things the way you do?
“It isn’t always easy,” Alex says. “Every relationship is about giving and receiving, and sharing food is one of the most intimate things we do with the people we love and live with. The key is not to let their habits become yours. Be patient, and as time goes on, your good example—and the good food you prepare—will help them enormously.”
Cooking is more fun when you work as a team. It’s good to ask the other members of your household to help with shopping or cooking, or to handle the cleanup. Small children can tear up lettuce, husk corn, and do other simple tasks, and older children and adults can help you do everything else.
The key to success when others help you in the kitchen is to let them goof up. If they make the occasional mistake, just look the other way. The cooking process is best when it is enjoyed by everyone. You may not end up with the perfect meal, but the overall experience will be much better.
Congratulations! You’ve completed week 1! How has the week been for you?
As you look ahead, what does the next week hold? Are any challenges looming—such as travel or an unusually busy work schedule? You’ll be able to conquer all of them, but you’ll want to be sure to plan for what’s ahead. Now is the time to stock up on any foods you might need, if you haven’t done so already. Think day by day, and be sure you have everything you need.
You might also want to think about any times that were challenging for you this past week or that might require a little extra planning this coming week. For example—if you’re eating at work or on the go, are there any problems there? If so, what can you do to solve them? Are there any issues with loved ones in your home? Now’s the time to address them. Take another look at the discussion in yesterday’s lesson, and see if you find the answers you need.
Many people find that a plant-based diet makes them feel lighter and more energetic. Their moods are better, too. Hillary and Bruce, the couple we met in chapter 1, experienced exactly this change dramatically as they joined our GEICO study. We guided them through the same diet changes you’re making, and Bruce noticed a huge change: “We both have a lot more energy. We work out all the time, and we were sedentary before. We never moved. We just sat on the couch, ordered food in, and conked out.”
What is it about a plant-based diet that turbocharges your energy? Presumably, it is because these foods have almost no saturated fat—the thick, waxy fat that is so common in meats and dairy products. Without that fat, your blood is less viscous—that is, it’s less like grease and more like water. So you have better blood flow, better oxygenation of body tissues, and more overall energy.
Also, some credit may go to a more stable blood sugar. Certain carbohydrate-containing foods—beans, lentils, pasta, sweet potatoes, and most fruits, for example—tend to keep the blood sugar stable: neither too high nor too low.
Athletes have noticed the difference. Among the world’s elite distance runners is Brendan Brazier. Brendan began running in 1998 and soon began conquering ultramarathons and triathlons. As his training progressed, Brendan came to an important realization: All serious runners can push themselves to train hard. What separates the winners from the rest of the pack is recovery. The quicker the recovery after training, the sooner an athlete can lace up his sneakers and start training again.
Brendan knew he didn’t want lawn-mower oil in his arteries. He wanted the very best fuel, both during the race and afterward, when his body was rebounding from a punishing event. So he adopted an entirely vegan diet. And he had more energy than ever, with quicker recovery times.
Perhaps the world’s most amazing athlete is Scott Jurek. Growing up in Duluth, Minnesota, Scott entered his first ultramarathon—a fifty-mile race—at age twenty, and came in second. From there, his drive and talent exploded. In 1999, Scott entered the Western States Endurance Run. It extends, believe it or not, for one hundred miles. That’s a hundred-mile run in one stretch. It is a grueling test of human endurance. But Scott set off, and dominated the race. He came back and won again the following year. And the next year, and the next. Scott won the race seven years in a row. And no one has ever beaten Scott’s time.
Apparently, a hundred miles was not quite long enough for Scott. The Badwater Ultramarathon extends 135 miles from Death Valley to Mount Whitney in California. Scott entered the race and again conquered the field. He then entered the Spartathlon, a 153-mile race from Athens to Sparta in Greece, winning three years in a row.
Where does Scott get his superhuman performance? He fuels his body just as Brendan does—without a scrap of animal products. Like a stallion, Scott follows an entirely vegan diet.
I asked Scott Jurek to share a few words for the Kickstart team:
The key to quality nutrition is spending time on food preparation and cooking. Plan ahead. Make a grocery list so your kitchen is stocked with essentials. Check out the farmers’ markets in your area. Then get in the kitchen and experiment with new foods and ethnic cuisine!
Think about what you eat, rather than what you don’t eat. Many people eliminate foods from their diet without finding healthy alternatives. I try to eat organic, locally grown, seasonal foods as much as possible. Focus on eating healthy fats, whole grains, beans, soy protein, nuts, seeds, fruits, and vegetables.
And here are some words from Brendan Brazier, starting with a quick tip for athletes, and then some advice for the rest of us:
Within forty-five minutes after a workout, eating an easily digestible snack is key. Comprised of primarily simple carbohydrates, such as fruit and a small amount of plant-based protein, the post-workout snack will speed recovery. Better recovery will allow workouts to be scheduled closer together and therefore more training done in less time. This will directly translate into better performance.
At fifteen, I decided I wanted to be a professional Ironman triathlete. This led me to look at the importance of nutrition. I found a plant-based whole-food diet to be a significant advantage. Many people associate the word diet with a restrictive way of eating. It doesn’t have to be. A vegan diet can be one of inclusion. When you add healthy plant-based foods in your diet, you’ll find there won’t be room left for the unhealthy ones. Considering what you’re gaining, taking this time to transition is a worthwhile investment. The payback is higher-quality living, and greater all-around performance.
And one more thing. Brendan and Scott feel the sense of community as a race begins—thousands of people at the starting line, all headed for the same goal, and knowing there will be challenges along the way. That’s what we are doing here. We are working together to get healthy or stay that way, and to help others do the same. And you’re an essential part of that team.
Soybeans are a common choice these days because they are high in protein and turn into a miraculous range of healthful foods. When choosing soy products, there is some value to going for the ones that still look like beans—that is, the least processed varieties. Edamame and tempeh, in particular, are made from soybeans that are left more or less intact. Edamame, of course, is barely processed at all—a light boil and a sprinkle of salt is all it gets. Tempeh is fermented.
On the other end of the spectrum is soy protein isolate—extracted soy protein that is packed into shakes, puddings, power bars, and simulated meats. The protein content is extremely high—higher than you actually need—and you’re leaving behind the fiber and minerals of the intact bean. So while these are okay for occasional use—and certainly much better than the meaty products they replace—the best soy products let you see the beans you’re eating.
Okay, congratulations on completing your first week! On to the next!