01/11/11 9:43am
01/11/2011 9:43 AM

Salad with chickpeas, roasted vegetables, baby beets, cherry tomatoes, and arugula. Delicious vegetarian eating.

News about the healthy effects of plant-based diets seems to be cropping up everywhere these days. It reached a kind of critical mass last summer, when former president Bill Clinton slimmed down for daughter Chelsea’s wedding by switching to a whole-foods, plant-based diet, then stayed on it for its reported long-term health benefits.

Just what are the health benefits claimed for a whole-foods, plant-based diet? First, let’s define some terms:

• A vegetarian eats plant foods and no animal foods or products derived from them. Ovo-lacto vegetarians also eat eggs and dairy products; ovo-vegetarians eat eggs but not dairy products; lacto-vegetarians eat dairy products but not eggs.

• Vegans eat only plants and plant-derived foods but do not necessarily exclude refined flours, sugars, etc.

• A whole-foods, plant-based diet is a vegan diet that excludes refined foods. (For brevity’s sake, in this article, “plant-based diet” means “whole-foods, plant-based diet.”)

There have been many books written on the subject of plant-based nutrition, but the best-known recent tome is “The China Study,” by T. Colin Campbell, PhD and his son, Thomas M. Campbell II. Dr. Campbell, an emeritus professor of nutritional biochemistry at Cornell University, oversaw 20 years of the most comprehensive study of nutrition every conducted in partnership with Cornell and Oxford universities and the Chinese Academy of Preventive Medicine. It’s interesting to note that Dr. Campbell grew up on a dairy farm believing milk was “nature’s perfect food,” and that his early career in biomedical research centered on the importance of animal protein. His transition to believing in the superiority of plant-based nutrition is detailed in the book.

The findings of the research known as the China Study have become something of a phenomenon since the book’s publication in 2006. (A Google search brings up in excess of a half-million results.) Four-hundred pages of densely packed information can’t be summarized in a few words, but below are some of the book’s major points, which are echoed by numerous other scholarly papers and popular books, magazines and websites. Even the American Dietetic Association recently endorsed well-chosen vegetarian and vegan diets.

Major points about “diseases of affluence” detailed in “The China Study”

Cancer: Animal protein, especially casein found in milk, causes cancer cells to grow; plant protein discourages cancer growth.

Heart disease: Animal protein clogs arteries; a plant-based diet can stop and even, in some cases, reverse heart disease.

Obesity: The standard American diet (SAD) causes obesity; a low-fat, plant-based diet combined with moderate exercise enables permanent weight loss.

Diabetes: SAD promotes both Type 1 and Type 2 diabetes; a high-fiber, plant-based diet protects against these diseases.

“Eight Principles of Food and Health”

In the book, Dr. Campbell offers “Eight Principles of Food and Health” and delineates these benefits of the healthy lifestyle he encourages: live longer, look and feel younger, have more energy, lose weight, lower your blood cholesterol, prevent and even reverse heart disease, lower your risk of many cancers, preserve your eyesight in later years, prevent and treat diabetes, avoid surgery in many instances, vastly decrease the need for pharmaceutical drugs, keep your bones strong, avoid impotence, avoid stroke, prevent kidney stones, keep your baby from getting Type 1 diabetes, alleviate constipation, lower your blood pressure, avoid Alzheimer’s, beat arthritis and more. The principles:

1. Nutrition represents the combined activities of countless food substances. The whole is greater than the sum of its parts.

2. Vitamin supplements are not a panacea for good health.

3. There are virtually no nutrients in animal-based foods that are not better provided by plants. [Editor’s note: The exception is vitamin B12, which is formed by microorganisms in rich soil. Dr. Campbell recommends B12 supplementation for people on plant-based diets.]

4. Genes do not determine disease on their own. Genes function only by being activated, or expressed, and nutrition plays a critical role in determining which genes, good and bad, are expressed.

5. Nutrition can substantially control the adverse effects of noxious chemicals.

6. The same nutrition that prevents disease in its early stages (before diagnosis) can also halt or reverse disease in its later stages (after diagnosis).

7. Nutrition that is truly beneficial for one chronic disease will support health across the board.

8. Good nutrition creates health in all areas of our existence. All parts are interconnected.

Adopting a Plant-Based Diet

Dr. Campbell suggests aiming to eliminate all animal-based products from your diet, but not to “obsess over it.” He gives the example of vegetable soup with chicken stock, or whole-wheat bread with a tiny amount of egg as things not to worry about. A handy chart in the chapter titled “How to Eat” lists many of the fruits, vegetables, beans, nuts and whole grains you can eat freely, plus foods to minimize (refined carbs, added vegetable oils and fish) and foods to avoid (meat, poultry, dairy and eggs). This chapter also offers helpful advice for making the transition from an animal-based diet.

Part IV of “The China Study” delves into the politics surrounding food in the U.S. and the skewing of nutritional science to favor the interests of powerful food lobbies. It makes for very interesting reading, to say the least.

“The China Study,” is a must-read for anyone seeking a way to better health. I was convinced enough to gradually switch to a whole-foods, plant-based diet myself and the results tell a compelling tale. Along with daily power walking, a whole-foods, low-fat, plant-based diet has enabled me to lose 30 pounds in a little over four months. And my remaining excess fat is melting off, slowly but surely, with no hunger or cravings. I’m confident that I will eventually reach my ideal weight and be able to maintain it with my new eating and exercise habits. For a chronic yo-yo dieter like me, that’s a remarkable statement.

The best part, though, isn’t the weight loss, but my increased energy and general sense of well-being. I truly feel 30 years younger, and what could beat that?

Plant-based recipes

Very Quick Black Bean Chili

From “Prevent and Reverse Heart Disease” by Caldwell B. Esselstyn Jr., M.D.

This is really delicious served over brown rice or with a side of whole-grain corn bread or baked yams. It’s a very forgiving recipe, so adapt to your taste buds’ delight.

1 large onion, chopped

A little vegetable broth or water for stir “frying”

2-3 garlic cloves, chopped

2 15-oz. cans black or kidney beans (I use one of each), drained and rinsed

1 16-oz. jar salsa (as mild or hot as you like)

1 16-oz. package frozen corn

1 bunch green onions, white and green parts, chopped (optional)

1/2-1 cup cilantro, chopped (optional)

Stir-fry onion in a large nonstick pan over medium heat until soft and beginning to brown. Add garlic and continue cooking 1 minute longer. Add beans, salsa and green onions. Cover and cook over medium heat about 10 minutes, stirring occasionally. Add corn and cook, stirring, until heated. (I run the corn under hot water to thaw before adding it to the pot.) Add cilantro just before serving.

Serves 4.

Italian-Style Pasta

From “The Gluten-Free Vegan,” by Susan O’Brien

Sort of a pasta primavera gone wild, this dish is a tasty hit with vegans and nonvegans alike. If you don’t have to eliminate gluten from your diet, you can use regular penne.

1 tablespoon olive oil

1 large onion, chopped

1/4 cup roasted red bell peppers, chopped

1/4 cup sun-dried tomatoes, chopped

5-6 cloves garlic, chopped

1 cup washed spinach, chopped

1/4 cup red wine

1/2 cup artichoke hearts in oil, chopped (or eggplant, peeled and cubed)

1 cup seeded and diced fresh tomatoes (out of season, you can use canned)

3 tablespoon fresh basil, chopped (or 1 T. dried)

1 tablespoon fresh parsley, chopped

1 teaspoon Italian seasoning

1/4-1/2 cup pine nuts

1/4 cup capers (optional)

20 kalamata olives, pitted and cut in half

8-12 oz. rice penne, prepared according to package directions

Pour oil into a Dutch oven or large sauté pan and heat over medium-high heat. Add onion and saute until soft, 4-5 minutes. Add roasted red bell pepper, sun-dried tomatoes and garlic. Continue to cook 2-3 minutes. Add spinach and cook another 2-3 minutes. Add wine, artichoke hearts, tomatoes, herbs, pine nuts, capers and olives. Turn heat to low and simmer until heated through and vegetables are tender. Season to taste with salt and pepper (or leave out the salt, as I do). Pour sauce cooked penne and toss.

Serves 6.

This story originally appeared in the Times/Review annual Health and Fitness supplement.

01/10/11 11:58am
01/10/2011 11:58 AM

Ah, sweet sleep! For the fortunate, a good night’s sleep comes easily, tossing and turning is unfamiliar and sweet dreams flourish. As soon as your head hits the pillow you’re out like a light, sleep like a baby and wake up well rested. How did you sleep last night? Like a rock!

But for others, these cliches are, shall we say, a dream and no laughing matter. Living in a 24/7 society with financial worries; job stress; the Internet, e-mail and cell phones beckoning; increasing demands on our time; a host of everyday apprehensions and actual sleep disorders, a good night’s sleep has become an elusive goal for some 30 to 40 million people — one with serious consequences.

Sleep Matters
Sleep affects how we look, feel and perform on a daily basis and can have a major impact on our overall quality of life. Sleep is not a luxury, it is a necessity. Chronic sleep deprivation significantly affects one’s well-being and people who do not get enough sleep are at greater risk for a number of diseases and health problems. Interestingly, many of us are sleep deprived without knowing it. According to most experts — and despite the claims of such high-powered personalities as Martha Stewart — six hours or less of sleep a night is not enough. (See “How Much Sleep Do We Need” for optimal sleep hours.)

Lack of sleep has consequences that go way beyond just “feeling drowsy.” If you go about your day feeling energetic and alert, you are probably meeting your sleep needs. However, you are probably lacking sleep if you are showing any of the following signs or symptoms:

• Irritability, moodiness
• Inability to cope with stress
• Weight gain
• Fatigue, lethargy
• Social ineptness
• Memory loss
• Inability to concentrate
• Frequent colds and infections
• More errors at work
• Reduced efficiency and productivity
• Accidents
• Impaired judgment
• Reduced coordination and reaction time

Sleep and Chronic Diseases
The cost of insufficient sleep is much greater than people realize. Studies have shown that people who consistently fail to get adequate sleep are at greater risk for chronic disease. Interest in the role of sleep in the development and management of chronic diseases has grown, as these diseases have assumed an increasingly common role in premature death and illness. Notably, insufficient sleep has been linked to the development and management of a number of chronic diseases and conditions, including:

• Diabetes
• Cardiovascular disease
• Obesity
• Depression

Treating sleep as a priority may be an important step in preventing a number of these chronic medical conditions.
Sleep Disorders

While most of us lose sleep occasionally for a variety of reasons, many suffer from sleep disorders that profoundly affect their ability to get a good night’s sleep. Some of the major sleep disorders are:

• Insomnia—The most common disorder, characterized by an inability to initiate or maintain sleep.
• Narcolepsy—Excessive daytime sleepiness combined with sudden muscle weakness. The sudden muscle weakness seen in narcolepsy may be elicited by strong emotion or surprise. Episodes of narcolepsy have been described as “sleep attacks” and may occur in unusual circumstances, such as walking and other forms of physical activity.
• Restless Leg Syndrome (RLS)—RLS is characterized by an unpleasant “creeping” sensation, often feeling like it is originating in the lower legs, but often associated with aches and pains throughout the legs.
• Sleep Apnea—Snoring may be more than just an annoying habit; it may be a symptom of sleep apnea. People with sleep apnea characteristically make periodic gasping or “snorting” noises, during which their sleep is momentarily interrupted.

A sleep disorder can affect your overall health, safety and quality of life. With accurate diagnosis, doctors can treat most sleep disorders effectively.

Early to bed and early to rise makes a man healthy, wealthy, and wise.
—Benjamin Franklin

Benjamin Franklin got it right. Getting a good night’s sleep, night after night, is restorative and vital to overall good health and well-being. Studies have shown that without enough sleep, a person’s ability to perform even simple tasks declines dramatically. Sleep affects how we look, feel and perform on a daily basis.

Make sleep a priority. Just as you schedule time for work and other commitments, you should schedule enough time for sleep. Instead of cutting back on sleep in order to tackle the rest of your daily tasks, put sleep at the top of your to-do list.
The average person spends one-third of their lives sleeping. Far from being “wasted time,” sleep plays a direct role in how full, energetic and successful the other two-thirds of our lives can be.

Sweet dreams!
General sources: webmd.com, cdc.gov/sleep, mayoclinic.org

01/03/11 12:05pm
01/03/2011 12:05 PM

BARBARAELLEN KOCH PHOTO | Yoga with Kate Alesio, Peconic River Yoga, Riverhead.

Laurel and Hardy, peanut butter and jelly, milk and cookies, fun and fitness — whoa, wait a second! Fun AND fitness? No way, you say. Can children and adults really get fit while having fun? You bet! While many of us are toiling away on the elliptical machine, pounding on the treadmill, peddling to nowhere on the stationary bike, jumping for joy in an aerobics class or jogging in the early morning light (all great ways to exercise, by the way), many other exercisers are getting fit in more unusual and, quite possibly, more fun ways.

You don’t have to bypass the gym, most of which offer personalized training and an array of classes to try. But why not mix it up? Also try some of the offerings at libraries and recreation centers and dance, martial arts and fitness studios. And let’s not forget your own backyard, neighborhood parks and trails and even your TV — with your pick of fitness channels, exercise DVDs, Wii Fit and other video fitness games for all ages. The choice is yours.

Why Exercise?
But why exercise at all? And who cares if it’s fun; just get the job done, right? To some extent. But sometimes just adding something new and different to our routine sparks a renewal of energy and gets us out of our exercise rut.

Nancy Kouris of Planet Fitness says: “The best thing you can do for yourself is regular exercise. For a small investment of time and effort, you can sleep better, manage your weight and have more energy to do the things you enjoy. As an extra bonus, you’ll improve the way you look and feel about yourself. And when you feel good about yourself, all kinds of good things happen. Your confidence goes up, you can handle everyday stressors much more easily and you even may find your sex life improves.

“Exercise can help with chronic conditions such as high blood pressure and high blood lipids, sometimes allowing exercisers to reduce or eliminate their medications,” Ms. Kouris continues. “Regular strength workouts help maintain muscle, which starts to diminish at age 25. As we age, we lose our strength, power and flexibility, so add in regular stretching.

“The big question is always how much exercise do I need?,” she adds. “General guidelines for healthy adults are to get at least 30 minutes of vigorous cardiovascular exercise three to five days per week. You should break a sweat and get your heart rate up, but still be able to talk. Add in two weekly strength workouts with at least 10 exercises to hit all the major muscle groups, finish with 10 to 15 minutes of stretching, and you’ll be on your way to better health and vitality.”

For those trying to lose weight, Ms. Kouris advises: “You may need up to 60 minutes of exercise four to six times per week. As always, check with your doctor before starting any exercise program. Seek out help from fitness professionals if and when you need it. They will show you correct form, give exercise suggestions and help you make your way around the fitness facility.”

Getting children involved in exercise is vital. Terry Walker at Fun-N-Fitness, a Southold exercise studio for children and adults, says: “Adults, and especially parents, need to be positive role models for children when it comes to exercise, lifestyle and proper nutrition. Children will mimic the eating and exercise patterns of those around them. Exercise for children plays an essential part in the growth and development stages. When children get plenty of exercise, studies have shown they do better in school, are more confident and are less likely to be involved in drugs or alcohol even later in life.”

Ken Reeves, recreation supervisor of the Southold Town Recreation Department, points out: “Recreation opportunities are a part of the underlying fabric of a community. They give groups, families and individuals the wholesome places and activities that are key to a true sense of community. We are always looking for new programs and activities to offer our town residents and encourage potential instructors to contact the recreation department. Participants benefit in a number of ways from these exercise programs, including, but not limited to: Improving health and wellness, building self-esteem, reducing stress, providing opportunities for learning and living a more balanced, productive life and having the chance to socialize and meet new people.”

The New Face of Fitness
Enjoying fitness is the key to keeping exercise a part of your life.

And just what are some fun and different ways to work exercise into your day?

Among the offerings from Southold Town Recreation Department:
• Hula Hooping. A low-impact way to shape and tone; strengthens the body’s core muscles and enhances cardiovascular health.
• International Folk Dancing. Learn folk dances from England, Ireland, Greece, Poland, Russia and Israel while getting a great workout.
• Belly Dancing. Reduce stress and rejoice in your feminine self through this ancient art. Learn the basics of Middle Eastern dance while working every part of your body.
Included among the many Town of Riverhead Recreation Department offerings:
• Hip-Hop Dance. Dance to the modern hip-hop beat!
• Mommy and Me Fitness. Moms enjoy a floor Pilates class while the kids enjoy a light cardio-mix workout, finished with fun on the silks. Get a great workout while teaching your kids the value of exercise and health.
• Mommy and Me Yoga. Nurturing the bond between parent and child while increasing physical activity and releasing stress with new techniques.

Ancient Art Forms

Then there are the ancient art forms of yoga, tai chi and qi gong. Denise Gillies, who offers tai chi and qi gong classes at several locations, notes: “This is an ancient form of Chinese exercise that combines fluid movement, visualization and meditation to activate self-healing properties. This practice is beneficial for all ages and levels of physical fitness. It promotes an overall sense of well being and inner peace through reducing stress, strengthening the immune system and improving mental focus and concentration. Qi gong combines deep breathing techniques with easy-to-follow movements and a series of flowing tai chi forms. I believe this practice would be very beneficial for teenagers and a very positive experience for parents and children to share.”

Lynne Wentworth, who teaches yoga at Eastern Sun Holistic Health in Southold and Mary H. Smith Recreation Center in Greenport, says: “Wonderful yoga is a practice adaptable to all ages. Both young and mature students benefit from the conscious breathing exercises that form the foundation of yoga practice. Children are intrigued by the animal-pose names and find a special joy in doing the pretzel-shaped postures. Adults are grateful for the centering, mind-calming effects of yoga’s flowing and dance-like, slow-motion movements. The elderly especially benefit from the balancing poses, which help to increase strength, stability and confidence. Everyone finds satisfaction in meditation, which creates a feeling of ‘coming home’ to experience a deep sense of inner peace.”

Aerial Fitness and So Much More
You won’t find any old, bulky equipment at Aerial Fitness in Riverhead. April Yakaboski, owner and instructor, says, “Women find the classes here motivating and personalized. They all bond with each other, share experiences and motivate each other. The studio is filled with great energy and positive attitudes.” Ms. Yakaboski started with hot yoga, advanced to TRX and has added hot pilates.

Classes such as TRX suspension training, developed by the navy seals, are the most popular year-round. It challenges your body in ways equipment never can, giving you results almost immediately. The winter favorite is hot yoga. Practicing yoga in this 105 degree heated room allows for deeper stretches and length in muscles.  It feels great and the benefits are endless. Aerial yoga is another favorite. “I love the aerial yoga, I feel fantastic with no aches or pains that I previously had from arthritis and lymes disease,” says member Luan Fuhs. Other class favorites are:  aerial fit, Bosu step, bootcamp, cardio kickboxing, aerial meditation and seasonal workshops such as Zumba and Sexy Fit Classes for Women.

Dance the Night Away
Dancing is a unique form of exercise because it provides the heart-healthy benefits of aerobic exercise while also allowing you to engage in a social activity. A combination of physical activity, social interaction and mental stimulation, dancing enhances your life in so many ways. Whether it be ballroom dancing — fox trot, waltz, swing, rumba, cha-cha, tango, etc. — or other forms of dance, dancing has a way of brightening one’s day.

Karissa Reese Despres of North Fork Academy of Dance in Cutchogue says: “Dance is one of the most normal forms of exercise; all over the world, people are dancing. Not only is dance a fun form of exercise but it’s great for cardio and strength training. It keeps kids moving and excited about different forms of art. Hip-hop has gotten really popular and the boys love coming to class. Our class is challenging, fun — and boy, do we sweat!”

Why not try tap dancing, a popular activity for both adults and children? Gail Benevente and Adam Baranello of A&G Dance Company say: “Tap dance is terrific for the body because of its intricate steps that requires stabilizer muscles to work, as well as your legs and core. Once you get moving, it also becomes cardiovascular. Whether you’re a beginner or an expert, it’s a great way to exercise! It also keeps your mind sharp. You have to tap on beat, remember a lot of technique, and it challenges your coordination as well as memory. It’s beneficial for children and adults for all of these reasons.”

Alfonso Triggiani, director of Touch Dancing Studio and dance director for the “Shall We Dance” program offered by the Southold Town Recreation Department, promotes ballroom dancing as a fun way for singles and couples to keep fit. Noted as a “champion of real dancing for real people,” Mr. Triggiani asks what could be more fun than learning the Argentine tango, hustle, disco and Latin-style dance.

One of the hottest new crazes offered throughout the North Fork is Zumba. Jill Schroeder, a certified personal trainer who became licensed to teach Zumba three years ago, says: “Zumba is a Latin-inspired dance-fitness class that incorporates international music and dance-fitness movements. What you can expect in my class is an hour of heart-pumping music, calorie-burning moves and a party-like atmosphere. The energy that fills the room is exhilarating. So many people have told me that they hated to work out or were bored by their current fitness routine, but because of Zumba, they have begun exercising again and feeling better about themselves.

“Zumba is truly a different way to work out,” Ms. Schroeder adds. “The blend of music, cardio and strength-training elements never leaves a dull moment. If you look around the room, everyone is smiling, sweating and burning some major calories. What’s great about Zumba is that you can make it your own, or modify steps if need be. Everyone is different and Zumba gives you that freedom to bring your workout to a level that’s comfortable for you. So, if you need to keep it low impact you can, or if you want to go all out, you can. There’s no limit to Zumba!”

There are many other ways to work exercise into your life. Check with your doctor before you begin any exercise program; listen to your body; and however and wherever you decide to exercise, remember to mix it up, crank up the music and to have fun!

Editor’s note: The annual Health and Fitness guide will be included as a supplement in the Jan. 6 issue of the Riverhead News-Review. This story will be featured in that supplement.