Prevent and Reverse Heart Disease by Caldwell B. Esselstyn Jr. M.D

Author:Caldwell B. Esselstyn Jr., M.D.
Language: eng
Format: epub, mobi
Publisher: Penguin Group US
Published: 2010-09-15T04:00:00+00:00

There are three cooking implements that we have found indispensable. One is a rice cooker. You put in rice and water and simply walk away; the rice cooks on its own, worry-free, and you can even start it early. The second is a microplane, which you can find at any good kitchen store. It makes the work of zesting fruit not only easy but fun. (And here’s a tip on zesting: use organic oranges, limes, and lemons.) The third is a citrus reamer, which gets juice out of the driest lemons and limes. The wood ones are my favorite.

Finally, a few words about how much you should eat.

If you are eating a plant-based, no-oil, whole-grain diet filled with leafy greens and all the colorful vegetables, you don’t need to worry about weight. No calculations or calorie counting will be necessary. Almost everyone loses weight with the diet change. However, if you let whole grains, starchy vegetables, and desserts dominate, weight can begin to creep back. If that happens, simply cut back on grains and starches, increase your consumption of leafy greens and colorful vegetables, and cut out desserts.

And remember, exercise does count. The more you can do, the better. For the years I taught, I managed to run (often in the dark in the winter) and to lift weights (usually before school). Now I luxuriate in having time for yoga classes, running or cross-country skiing, and some weight lifting. Essy swims a mile a day, lifts weights, and bikes three times a week. Walking, taking stairs—just moving will make a difference. It benefits the immune system, helps protect against strokes and heart attacks, osteoporosis, and dementia, inhibits cancer growth, and, of course, keeps weight down.

The basic message is simple—and welcome to so many who have battled weight all their lives: when you eat a plant-based, no-oil, whole-grain diet your body will find its own ideal weight. You will never have a weight problem.

Let your appetite be your guide!

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.