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3/19/17 5:17 A

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The information in this post has been updated and expanded. I turned it into a blog that you can read here www.sparkpeople.com/mypage_public_jo
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nal_individual.asp?blog_id=6331977


Patt in Minneapolis
Leader, Forks Over Knives & Engine 2 Diet
~~~~~~~~~~~~~~~~~~~~~
“I don't understand why asking people to eat a well-balanced vegetarian diet is considered drastic, while it is medically conservative to cut people open and put them on cholesterol lowering drugs for the rest of their lives.” ~Dean Ornish

Yesterday is history, tomorrow is a mystery, and today is a gift. That's why they call it the present. ~Eleanor Roosevelt


 current weight: 162.5 
204
189.25
174.5
159.75
145
PATTK1220's Photo PATTK1220 SparkPoints: (0)
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3/12/17 6:38 P

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I have been following the plan in Rip Esselstyn's book "The Engine 2 Seven Day Rescue Diet with Recipes by Jane Esselstyn" for a couple of weeks now. As the title indicates, Jane Esselstyn wrote the recipe section, and there are no repeats from previous books, with a couple of minor exceptions.

I haven't been as diligent about my dietary intake as usual because my life hasn't been normal during my recovery from both a surgery and a herniated disc. I felt the need to do something really healthy for my body once I was able to function again. Rip's book, the challenge, and the Facebook group have been very helpful. If you're new to plant based eating or just need a nudge to get back on track like I did, I highly recommend this program.

If you don't want to buy a copy of the book, you can probably borrow one from your public library. That's what I did, only because I own a bazillion cookbooks and have put myself on a book buying diet. But you don't need the specific recipes, you just need to follow the guidelines below. You can sign up for the challenge here engine2diet.com/7drc/ This will give you access to the Facebook group where you can download the basics. The discussions in this group have been very good. I'm a kitchen wonk, and I've learned a lot there.

Whole Foods Market has its own E27DR recipes. I've made several and all were delicious. www.wholefoodsmarket.com/healthy-eat
in
g/engine-2


Below are guidelines that I condensed from the book. I added lot of comments to make it easier, like the list of greens . If you're interested in a jumpstart, this is a great way to do one. The principles are more than just a jumpstart, though. If you eat this way all of the time, your body will thank you. Who wouldn't want that?

1. Consume no meat – nothing that comes from an animal or fish. Also no Field Roast or other vegan "meats." They're not animal protein, but they all contain oil and are heavily processed.

2. Consume no dairy products or eggs. Zip, none, nada. No butter, yogurt, ice cream, coffee creamer (but you shouldn't drink coffee anyway), cheese, or any other dairy product. Leave them at the store for others to buy. As Rip said in one of his other books, cheese is liquid meat. That's really true of all dairy products, whatever form they are in. Oh, no vegan substitutes either. Unsweetened plain almond and oat milk are allowed for cereal and recipes, nothing else.

3. Use no added oil. This means no cooking spray, too. In addition to nonstick cookware, be sure to have a supply of parchment paper on hand for baking.

4. Go easy on the nuts and avocados. Walnuts have an excellent omega-3 to omega-6 ratio and are the only nuts allowed on the 7DR. They are calorie dense, and you may only consume a handful daily – the equivalent of 200 calories. Avocados are high in fat, so consume no more than 1/4 of an avocado daily. This probably means no guacamole while you’re following the 7DR program. It’s OK to have 1 Tbsp of seeds per day in addition to walnuts. Chia and flax seed are preferred, but hemp seeds are OK.
5. Eat greens at every meal. Greens are kale, collard greens, beet greens, bok choy, mustard greens, turnip greens, Napa cabbage, asparagus, broccoli, cauliflower, cilantro, parsley, arugula, Swiss chard. Spinach, regular cabbage, and salad greens fall into the vegetable category for this program, so don’t count them as a green.

6. Steer clear of animal protein. This essentially reinforces 1 and 2 above.

7. Consume minimal salt. This means little to none. Be sure to buy salt-free canned items like tomatoes. It’s hard to find sodium-free broth unless you make your own, so be sure to buy low sodium products. The same goes for condiments.

8. Consume minimal sugar. Again, this means little to none. Many packaged and canned products contain sugar. Exceptions are made in this program for the use of condiments and ingredients like barbeque sauce and ketchup. It’s hard to find sugar-free versions of those. Stay far away from artificial sweeteners.

9. Consume 100% whole grains. Oats have magical health benefits. Try a savory version to vary your routine from standard breakfast oatmeal. If you usually use old fashioned rolled oats, give steel cut oats a try. Put 1 cup steel cut oats in a saucepan with 3 1/2 - 4 cups of water, and cook for 40-45 minutes, stirring frequently. Top with fresh or frozen fruit for a morning treat. You could spend part of your walnut allowance as a topping. If you put the oats and water in a pan and refrigerate them overnight, it only takes 12-15 minutes to cook the oats in the morning. Almost instant. Speaking of which, don’t use quick or instant oats.

If you're a cold cereal fan, make a batch of Rip's Big Bowl engine2diet.com/recipe/rips-big-bowl
/
The recipe makes enough to last an average person a week. If you can't find Uncle Sam cereal, leave it out. It's hard to find in some areas and pretty expensive online unless you want to commit to 6 boxes. I love the stuff, but that's just me.

There is a world of grains to try if whole grains aren’t already a staple in your diet. Try quinoa, hulled barley, brown rice, millet, farro, spelt, or buckwheat . Cooking directions are on the package. All of these whole grains are delicious in salads or topped with a mound of greens. You can have bread only if it is whole grain and made with no oil, eggs, and dairy. Open faced sandwiches, Rip calls them flats, are great. Spread bread with hummus that does not contain oil or tahini, and top with veggies like cucumber, tomato, and sprouts. Make whole grain pizza crust without oil and top with sautéed mushrooms, arugula, etc. You get the picture.

10. Drink lots of water. Refrain from consuming any caffeinated beverage. Herbal tea is allowed, and hibiscus tea is highly recommended. Mainly, stick with water. Add some lemon or other citrus or cucumber to add some flavor if you want. No smoothies, soda, or juice are permitted. And remember, no coffee or black or any other caffeinated tea (sniff).

Adapted from The Engine 2 Seven Day Rescue Diet with Recipes by Jane Esselstyn by Rip Esselstyn (New York: Grand Central Life & Style, Hachette Book Group, December 2016) pp 180-183

Edited by: PATTK1220 at: 3/19/2017 (01:30)
Patt in Minneapolis
Leader, Forks Over Knives & Engine 2 Diet
~~~~~~~~~~~~~~~~~~~~~
“I don't understand why asking people to eat a well-balanced vegetarian diet is considered drastic, while it is medically conservative to cut people open and put them on cholesterol lowering drugs for the rest of their lives.” ~Dean Ornish

Yesterday is history, tomorrow is a mystery, and today is a gift. That's why they call it the present. ~Eleanor Roosevelt


 current weight: 162.5 
204
189.25
174.5
159.75
145
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