Rip Esselstyn's Blog, page 14

Nick’s Health Rescue Started With Just 7 Days of Plant-Strong Living

There are many different paths to a plant-strong lifestyle. Maybe you watched Forks Over Knives on Netflix, you stumbled across Engine 2 products at Whole Foods Market or you have read the headlines and research shared across Facebook on the benefits of plant-strong eating. However you ended up here, I am proud that you have taken control of your health!

For Nick Nicholas, his journey to plant-strong living came courtesy of his employer. In Spring 2016, Nick’s employer sent him (along with some colleagues) to one of our seven-day, plant-strong Immersions in Sedona, Arizona. Nick’s doctor “warned [him] of early death if things did not improve” before the immersion.

To say that things have improved since…well, take a look. I had the pleasure of chatting with Nick recently to learn about his experience, his new outlook on life and lessons he’s learned since embracing plant-strong living.

RIP: When you signed up to go the immersion in May, did you have any idea what you were getting yourself into?

NICK: I had an idea but it was wrong. I knew the program was about eating healthier, but I did not know that meant eating 100% plant-based.  

RIP: What sort of predicament were you in with your health?  Did you have any recommendations from your physician on how to get on track?  Or what things had you tried before?

NICK: Predicament is the perfect word to use here.  Earlier this year I was told by my endocrinologist that I was looking at an early death if I did not get my diabetes under control.  Although I had heard her annual lectures about how I needed to lose weight, to eat better, etc., etc., the message did not register until she put it in terms of life and death.  On a happier note, although she will not give me any guarantee, she has changed her mind about my future.  

RIP: Before the E2 Immersion, did you eat out a lot? 

NICK: My family and I ate out constantly.  Unfortunately we are foodies who live in the Galleria area of Houston and are surrounded by great restaurants.  As you might imagine this can be a nutritional and financial disaster.

Planning and cooking at home were infrequent at best for my family – the only planning was deciding whether we were going to eat out or order in!

RIP: What sort of exercise did you do?

NICK: I would occasionally walk on a treadmill, but I am not sure if the right word is occasionally or seasonally.

RIP: How much do you exercise now? 

NICK: I try to exercise every day for one to two hours, and I usually rotate workouts between walking on the treadmill, exercising on the elliptical, and/or weight lifting.  

RIP: How often do you eat out now?

NICK: We usually only eat out one meal on Saturday and Sunday, and one of our standard meals is to eat breakfast at Whole Foods and then do our grocery shopping.  I also eat out at lunch with my co-workers on weekdays.

RIP: How did you convince your wife and family to make this change with you?  Was it instant for them or gradual?

NICK: My family eats the meals I cook (which are 100% plant-based), but they have not made the change to a 100% plant-based diet. On average I would estimate that fifty percent (50%) of their meals are 100% plant-based.

Although they aren’t eating 100% plant-based meals, my family is incredibly supportive of my new lifestyle.  

RIP: How has your family dynamic changed?

NICK: Even though my wife and daughter are not following the E2 program, the change has brought us closer together.  We spend more time together while we discuss what to eat for the week, while we shop for our food, while I am cooking and when we sit down and eat together.  Moreover, sitting down at the dining table in your own home is closer and more familial than sitting down together at a restaurant.

RIP What improvements did you notice early on with the plant-based diet?  

NICK: The most noticeable and most important change was the dramatic reduction in my glucose readings.  I went from readings of 200 to 300 mg/dl (which are high), to routine readings at or near 100 mg/dl (which is normal), and that is even with a decrease in the amount of Insulin I take through my pump each day.  

RIP: What motivates you each day to stick with it?

NICK: The fear of back-sliding, the fear of blowing all this hard work, the fear of becoming complacent, and/or the fear of dying an early death.  I know that fear is usually perceived as a bad thing, but I think it is a good thing since it motivates me to keep doing a good thing. I quit smoking 4 ½ years ago and the fear of what would happen if I took that first puff still helps me when I get an urge to smoke.

RIP: What’s your favorite breakfast, lunch and dinner?  Your go-to meals that you love and always have on hand?

NICK: Black-Bean Tacos.  I can eat them morning, noon and night – and sometimes have.  I make them plain, with a small amount of avocado and/or with sweet potatoes. I also play around with the spice combinations and the amount and type of peppers to change the flavor, and the amount of heat.

Many thanks to Nick for taking the time to share his story with me (and with all of you). Seven days doesn’t seem like a long time, but it is enough time to rescue your health and transform your life – just like Nick!

Plant-strong living can help you take control of YOUR health!

We’re launching the Engine 2 Seven-Day Rescue Challenge on January 4 to help YOU rescue your health, just like Nick. Get the details and register for the challenge here, then join our private Facebook group for Q&As with myself as well as a superstar lineup of plant-based thought leaders. The Engine 2 team will help you kick start a plant-strong 2017 – come join us!

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Plants to Politics: What to Say (and What NOT to Say) at Thanksgiving!

We asked Dr. Doug Lisle, Engine 2’s favorite psychologist and author of The Pleasure Trap, to help us prepare for what might be a precarious position as we gather for Thanksgiving.  Specifically, we wanted to know how best to avoid the giant pitfalls of discussing a plant-based lifestyle (and politics!) over holiday dinner.  He delivered a heaping serving of sage advice on both fronts – to no surprise.  Dr. Lisle’s expert ability to navigate sticky social situations and to disarm any confrontation is the reason we have him on our team.  Enjoy this entertaining script for right-answer/wrong-answer dialogue.  We recommend practicing the right answers as your drive over the river and through the woods to your family gathering this year.

Dr. Doug’s Holiday Tips:

What to Say (and What Not to Say) at Thanksgiving!

Q:  “So, are you still doing that crazy diet?”

WA:  “You mean the one that is making me thinner and healthier, and is the only diet shown to reverse the #1 health problem in the western world?  THAT ‘crazy’ diet?”

(Wrong Answer)

RA:  “Pretty much still a little crazy – I’m still working with it and seeing how it goes – so far, not too bad.”  (Right Answer)

Q:  “You don’t get enough protein on that diet – it’s not healthy like you think.  I saw a whole program on this on CNN.”

WA:  “I saw that program. The moderator is an idiot.”

WA:  “I get plenty of protein – a lot of world class athletes are using this diet.”

RA:  “Could be – you’re probably right.  But my doctor says that for now, my protein levels are totally fine, but he will make sure to check them again in a year.”

Q:  “Hey, you should have some turkey – everything in moderation is the best way to do things.”

WA:  “Really.  Should we go out and score a little bit of heroin for each of us after dinner?”

WA:  “I’m headed to the store in a little while, do you want me to get you a pack of cigarettes for you – I’m sure a few of those will help you lose some of those wrinkles.”

RA:  “I hear you.  You’re probably right – but I’m just seeing what happens in the next 6 weeks if I do this thing 95% or so.  So, I’m going to pass.  It looks great though!”

Q:  “Hey – You’re not having any of the gravy – how come?”

WA:  “I’m on a healthy diet and I’m avoiding gravy – too high in fat.”

RA:  “I’m trying a new diet and they recommend avoiding gravy.  Probably too extreme for me, but I’m going to try to do this until New Years and just see what happens.  So far, not too bad!”

Q:  “It’s my special pie, and I made it just for you!  You’re not going to have a piece?  You can start your diet tomorrow, can’t you?”

WA:  “I could start my diet tomorrow, but I already started it last month – so I’m still on it.  And your pie isn’t on the approved list.  It looks pretty good, though. Lotta fat in there!”

RA:  “It looks fantastic.  Thank you, I’m going to pass just for today.  I made myself a little promise to eat lean (NOT “CLEAN”) this week, so I’m going to have some fruit instead.  It sure looks great!”

And no matter WHAT they say about the recent election, I know I can always say:

“Every four years, somebody is celebrating and somebody else is all upset.  At the end of the day, it all seems like it works out ok.  What a country!”  

Which is true.  What a blessing to be in such a country.

The great motivational speaker E. James Rohn was once asked by a group of elite businessmen, worried about the impact of a recent presidential election, how the future would be.  

“I know how it will be,” said Mr. Rohn.

Startled at his confidence, they pressed, “HOW will it be, Mr. Rohn?”

And Mr. Rohn replied: “It will be…..about how it’s always been.”

Disappointed, the businessmen shook their heads in disgust.  Mr. Rohn then explained what he meant.  

“The future is always the same,” he said,  “It is forever a mixture of adversity and opportunity.  That is how it has always been, and that’s how it is now.  Your job is to not focus on the adversity, but to find the opportunity.”

And that is how to look at the future in front of us all.

Happy Thanksgiving!

Douglas J. Lisle, Ph.D.

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Don’t Forget the Nutritional Yeast!

You can forget the sunscreen, your hair gel, and even, your bathing suit.  But, forget the nutritional yeast, and you may set sail on a plant-strong, vacation tizzy.  Like many who have enjoyed a plant-strong lifestyle, I find nutritional yeast, or “nooch” as it is familiarly called, a savory and flavorful addition to any meal.  But, leave it home during vacation, and panic may just ensue. Even after visiting the one “health food store” on Chincoteague Island last summer, the cashier drew a blank stare on her face when I asked, “Excuse me, where is the nutritional yeast?”  Not one store on the Island carried nutritional yeast.  I made it through the week, just fine, but I missed the creamy and flavorful deliciousness from the little yellow flakes and the flavor added to some of  my favorite summertime dishes.

Nutritional yeast travels easily, and here’s a tip:

Save your old spice jars, and use them as carry-all containers for your “travel nooch.”  Gets through airports easily. Plus, you can stick it in your backpack when dining out.  It will be pasta-ready in no time.

Nutritional yeast, a deactivated yeast is composed of  light-yellow flakes (either sourced from sugarcane or molasses), is found in the bulk area or in bottled shaker-jars.  Many plant-based chefs and at-home-cooks, use “nooch” as a condiment as its flavor is almost cheese-like. It has been described as “nutty, cheesy, or creamy.”  Make certain, however,  that the product you purchase has been fortified with vitamin B 12. Oh, yes, sometimes it is also called “hippie dust.”

If you leave home without it, here are a few things you can do to have the forgotten “nooch” join you on your remote vacation:

Leave reminder notes throughout the house before you leave, DON’T FORGET THE NOOCH!;
Keep an extra jar in the glove box (your back-up), just in case;
Once you realize you’ve forgotten your nutritional yeast, get on your computer and order from your favorite mail-order website. If needed, the extra postage will have it in time for lunch the next day.
Head to the grocery store and make a fun spice mixture, equal amounts of garlic powder, ground oregano, and black pepper.  Nothing cheesy about it, put it adds great flavor.
Visit a vegan restaurant and ask,”Can I buy some nutritional yeast from you?”

Once you’ve forgotten nutritional yeast in your vacation gear, it is something you will  do only once. Trust me.  The final sticky note on the front door was, “Char, do you have your nutritional yeast?”

This year, I did, and it graced many salads and fresh tomato dishes, pasta bowls, and rice dishes.

As you get ready for the final swing of summer, don’t for get the nutritional yeast.

Everyone at Engine 2 wishes you a happy and safe end of summer. Safe travels, plant-strong style.

 

 

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Grocery Trekking with Frozen Foods

Grocery shopping in the summer is always so much fun, especially with the bounty of nutrient-dense produce and locally sourced foods available.  Yet most of the time, I feel as though I am on a day-long trip as I travel from market-to-market to gather my groceries. And, frankly, I couldn’t do it without my Mylar-lined freezer bag.  I have tried many cooler bags, and the Mylar renditions seem to be rather stealth in their  ability to maintain the frozen status of foods that have been purchased in the frozen aisle.

For some people who want to replenish their stock of Engine 2 products, myself included, I  need to travel a distance to grab my favorite burgers or grain-blends.  To make the trip worth my while, and for foods to remain fresh (and frozen), I’m sharing some tips which will make your summer shopping trips more beneficial.

Five Quick Plant-Strong Shopping Tips

-1 Make a grocery list, and put your perishables at the end of the list.  Shop dry goods, produce, refrigerated, then frozen, in that order.  Avoid cruising the aisles.

-2 Use a freezer bag that is lined with Mylar.  I am not kidding, it helps to retain cold temps amazingly well.

-3 Save your empty Engine 2 plant-milk containers and fill them with water and store them in the freezer.  These will be the best “cool-paks” around.  Otherwise, you can use three-four blue paks to keep your foods at temp.  I like to line my cooler bag on the bottom and sides.  If you are low on cool-paks, get a few extra bags of frozen veggies (while you’re shopping) to act as temperature regulators.

-4 Do not place your groceries in the trunk.  The small contained area can be anywhere between 15-20 degrees higher than the inside of your car.

-5 Best place for bag storage is on the passenger side, on the floor.  Use the floor vents to keep things cool by blasting the AC.

Just ask me about the day I shopped and came home with defrosted food items…because I had shopped in a crazy order.

If you’re on foot or bicycle, these tips can still be useful.

It’s also helpful to create a road map of the day’s trek.  I always try to make my E2 food replenishment the last on my food journey.  Not only is it fun to head to Whole Foods Market, I always love to see what new E2 products have landed on the frozen shelves.

Here’s hoping your summer is the best ever, and that you’ve discovered new vegetables and recipes to add to your roster of fun things to make!

As Rip would say, “Plant-Strong!”

–

 

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Cherry Relish for the 4th

I live a minute outside Philadelphia, so there is always something great going on to celebrate the birth of America on the 4th of July. From a neighborhood 5K, to bicycle parades for young children, there is a lot to do in the “City of Brotherly Love and Sisterly Affection.”

I don’t think I am the only one who has noticed, BUT,  this year, the Fourth of July falls on a Monday.  And Monday is always “Meatless Monday.”  It’s that day where I am always hopeful that carnivores will jump on the plant-strong bandwagon.  And, I am hoping that my neighbor’s cookout has a new look to it this year. In my head, I see lots and lots of plant-strong dishes, but, the reality is that I will arrive with a huge basket that is packed to the brim with lots of my favorite Engine 2 products.  I’ve learned over the years that it is best to over-pack E2 foods, because once people try an E2 burger (Italian Fennel is my fave), they will stop in their chewing tracks to say, “This is really good!”

What to Take to the Neighbor’s BBQ

Easy-peasy.

Roasted Potato Quarters:  dip in some homemade ketchup.  Everyone will be circling the plate.
Roasted Corn on the Cob:  good hot or cold.  So delicious, it needs no extra condiments.
A Big E2 Salad:  throw your fave veggies in a HUGE bowl.  Make any E2 dressing.   Big Hit!
Tortilla Chips:  cut and bake some of the E2 tortillas into strips.  Serve with homemade salsa.
Engine 2 Italian Fennel Burgers:  these are my favorite. Serve on a roll.  Forget to buy the rolls?  Use a cookie cutter to make “bread rounds” from your favorite whole grain bread.  NOTE:  save the crust for making bread crumbs!)

And, how about a quick cherry relish to garnish those delicious Italian Fennel burgers?

Cherry Relish Recipe

These delicious burgers get an added beat when you slather on some homemade cherry relish.  You can put this relish together in a few minutes using a high-speed blender.  Plus, they’ll add some “red” to your meal.

Ingredients

2 cups of fresh (pitted) or frozen cherries

1 cup of cilantro, “rough chop”

2 cloves of garlic

6 green onions, chopped

1 t of hot sauce

Put all ingredients into a high-speed blender.  Using the tamper, press ingredients as the blades turn.  Stop blending when the texture is like a relish.  It should not be pureed, but rather have some chunks present.  Use it to spread on burgers, or use with tortilla chips.

 

 

 

 

Burger Talk

Please don’t think that I am being a tad nepotistic here.  But just last week, Well + Good said these Italian Fennel Burgers were in their TOP FIVE of favorite veggie burgers.  They are THAT good!

Happy Fourth of July

Live it up with some E2 veggie burgers, some carrot dogs and a plethora of delicious, plant-strong food.  Who knows, Rip might just drop-in for a bite to eat and convert others to the plant-strong way of living.  Because, after all, it is “Meatless Monday.”

Happy Birthday, USA, from everyone at Engine 2.  Uncle Sam, we want you to become plant-strong!

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Dessert Salsa

Strawberries are at their peak.  Whether you head to your favorite farm to pick a flat of berries, or get them at a farm stand, this time of the year, they are just luscious.  And, if you’re like me, you may have a tendency to buy too many.

There is a short window of locally grow berries, and it seems as though we all like to indulge on this berry fruit whose aroma is luscious and taste is beyond delicious.  It’s a fruit whose seeds appear on the outside.  And, strawberries are rich in vitamin C.

They work well in sweet recipes and in savory ones.  I’ve made savory strawberry salsa that is packed with cilantro and garlic, but today, I wanted to make a salsa that was from the dessert family.  This recipe is fun to make and super-easy. My suggestion is to make a double-batch, because it is so good, you’ll want to eat it with a spoon.

Here’s the recipe, packed with plant-strong goodness for all to enjoy!

Engine 2 Strawberry Salsa

Ingredients

1 pint of diced strawberries

2 apricots, diced (grill them in slices, they’ll add a nice sweetness)

1/4 cup of minced, fresh mint

Juice from one, fresh lime

1 ounce of orange or grapefruit juice

1 teaspoon of pure, maple syrup

3/4 cup of muddled raspberries

Putting the Salsa Together

Add the berries, apricot, mint, juices, and maple syrup together.  Mix well, and place in refrigerator for two hours.  This time will allow the flavors to mingle.

Remove the salsa from the fridge.  Gently add the raspberries, and fold them into the salsa.  The raspberries will “hold” the salsa together.

Place in a serving dish, and garnish with fresh mint leaves.  Serve with “tortilla crisps.”  Or, use as a topping on “nice” cream, a sweet potato, or your favorite salad.

Making Tortilla Crisps

All you need is your favorite oil-free tortillas, a cookie cutter, and a hot oven.

Using a cookie cutter, cut tortillas into “rounds.”  Place on a parchment lined baking sheet.  Spray rounds with water, and sprinkle cinnamon on the rounds.  Place in a 400 degree (pre-heated) oven and bake for 10-12 minutes, or until golden brown. Remove from oven, allow to cool.

Serve tortilla rounds with your strawberry salsa and totally enjoy.  NOTE:  I froze the orange half (that I used to add orange juice) and used that as a bowl.  It kept the salsa chilled and delicious.  Looked pretty, too!

 

 

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Engine 2 Hummus Burgers

What happens when beautifully roasted vegetables and Engine 2 Falafel Hummus meet?  Would you believe they become a delicious veggie burger?

Don’t have loads of time in the kitchen?  Well, Engine 2 Hummus and roasted veggies will give you delicious and nutrient-dense, plant-strong burgers.  This is when “batch-roasting” comes in handy, because if you have the vegetables ready-made, these burgers are super quick to put together.

With the beginning of summer before us, these burgers can easily become the focal point for your summer gatherings.  I really like Engine 2 Hummus, and the fact that it can be used in so many ways.  Take a look-see at this easy recipe, and you’ll have dinner in a flash.

Ingredients

Container (8 ounces) of Engine 2 Hummus (Falafel or Spicy Black Bean work best)

2 cups of rough-chopped, roasted vegetables (onions, tomatoes, mushrooms, and peppers)

3/4 cup of cooked quinoa or brown rice

2 finely minced cloves of garlic

1/2 cup of oat flour (make your own in a blender)

1/4 cup of old-fashioned oats (to add texture)

1 tablespoon of flaxmeal

1 teaspoon of low-sodium Tamari

Parchment paper

Making the Burgers

Preheat oven to 400 degrees (F).

Take the chopped veggies, and place them in a bowl.  Add the flour, and coat the vegetables well.  This will add some heft to the burgers, and prevent them from getting soggy. Mix well.  Add the container of hummus.

Add the minced garlic, whole oats, flax meal, and Tamari, and mix well.

Allow to sit for five minutes.  Using a four-ounce kitchen scoop, form mixture into burgers.  Put them on a lined cookie sheet and place in the oven for 18 minutes.  Remove from oven, and flip the burgers from the bottom side. With a spatula, press the burgers so as to flatten them until then are about 1/2 inch thick in size.

Cook an additional 20 minutes.  The burgers should be a golden brown when they are done.  Allow to cool.

Serve on a whole-grain roll or bread and garnish with your favorite “fixings.”

Quick Tips

-You can use silicone cupcake plans for making your burgers.  They will cook evenly, and all weigh the same.  After the first 18 minutes of baking, remove the burgers from the oven, and gently flip the burgers onto the parchment lined baking sheet.  If you squeeze “well” the burgers, they will “pop” out onto the parchment.

-Don’t have burger buns?  Take a cookie cutter, and cut out “bread rounds” with your favorite whole-grain bread.

-Set up a plant-strong fixings bar with homemade salsas, lettuce, mustard, sliced onion rings, roasted peppers, etc.

-Additional Engine 2 Hummus can be used as a “bread-spread” for flavor enhancing.

-Add some zing to your mustard, and mix in some hot sauce into your mustard, stir well. Slather forever.

These delicious and easy-to-make burgers will increase the YUM factor at your next gathering.  Once you add all of your fixings, you will easily have a delicious “two-hand” burger to enjoy!  They’re so good, we’re calling them “YUMmus Burgers.”

 

 

 

 

 

 

 

 

 

 

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Time to Meet Jeff Mayer

 

 

What a story!  Stop whatever you are doing, and read Jeff’s amazing and inspiring story of transformation.  His entry into a plant-based world will have you on the edge of your seat. It’s easy to say that he’s totally changed his life, and the lives of those around him by embracing the pillars of a plant-based diet.

He describes himself as a “regular guy who needed to make changes.”  See how Jeff lost 35 pounds, lowered his cholesterol to 135, and became an endurance athlete.

Learn how this 47 year old resident of Palm County, Florida is setting new goals in his life everyday–both at the end of his fork, and on the trail.

Read more!

In His Own Words

I’ve always dabbled in health and wellness for years. I had always considered myself to be reasonably active and healthy, when one day, I experienced a debilitating pinched nerve in my neck.  The nerve pain radiated throughout my entire body. It was a fluke occurrence which resulted in constant pain that made it difficult to sleep, work or even stand up, and this lasted for almost two, solid months.

I became scared of re-aggravating  the nerve through any sort of activity. The pain didn’t come back, but the fear sidelined me for nearly a year from any real physical activity. The fear lead to a sedentary lifestyle, which  turned into weight gain, and a loss of fitness. I was in a real funk and wasn’t real sure to do about it.

At about the same time, my wife was making fitness a priority in her own life. She asked me if I wanted to compete in a mud run obstacle course race she was participating in. At this point,  I was quickly speeding toward middle age. I could no longer sit around pretending to be active in my life when I hadn’t been for years. My son who was eight (at the time), seemed to be tireless. If I wanted to be able to keep up with his energy level, I needed to step into action. Even before the nerve pain, I would wake up each morning like many of us with “creaks and pops” and I just chalked it up to getting older, but in reality, I wasn’t very fit. This was my chance to do something about it.

My wife  gave me a spark of motivation to get off my butt and start reclaiming my health. By some miracle, I survived the run, even managed to climb nearly every obstacle. It was the hardest  six miles I had ever traversed in my life, but I wanted do more. I had never run track in school or competed in races before, but I was hooked.

I dropped a few pounds after training for the mud run, but I wasn’t seeing the weight loss and performance I had desired.  One day I stumbled over the documentary, Forks Over Knives, and the companion Forks Over Knives: The Engine 2 Kitchen Rescue. I learned about Rip Esselstyn, a firefighter and a former triathlete who was cooking plant-based meals in of all places, Austin, Texas. I thought to myself, “If this firefighter can eat this way and even convince his Texas firefighter buddies to go plant based, then he must be onto something.” Forks Over Knives and Engine 2 became my catapult into the plant-based world.

I also learned about a number of  “super” athletes like Rich Roll from his book Finding Ultra (Potter/Ten Speed/Harmony, 2012), whose own middle-aged transformation really resonated with me. There was also Canadian athlete, Scott Jurek and his Eat and Run book (Bloomsbury Publishers, PLC, 2013) as well as  Brendan Brazier’s Thrive  (Perseus Books Group, 2008) series. Each athlete and author  had adopted a plant- based diet.  They were doing incredible things. On the Rich Roll podcast, Rich talked about a Southern Louisiana “Bayou Boy” named Josh LaJaunie who had lost 200 pounds on a plant-based diet.  Josh was not just competing, but he was winning races.

For me, a lifestyle overhaul was in order, not just a change in diet.  I decided it was time to wake up and go to work. I had to do this. I continued my fitness routine and then one day on a family vacation I finally announced to my wife that “this” was the last turkey sandwich I would ever eat. I was going plant- based the following day. Dairy, eggs and animal protein were cut at the same time. I wanted to see what plants could do.

My wife was less than enthused with my decision. I heard the standard  line, “Where will you get your protein?”  argument from her. She had  experimented  with vegetarianism years earlier, but didn’t stick with it. She even told me that I would have to cook separate meals for myself!  At the time, the only dish I was comfortable in making was pasta with mushrooms, and of course, turkey sandwiches.   I told her I had done the research, and that I was convinced it would work. Up to this point, I hadn’t told her about the books I had read, the documentaries I had watched, and the athletes I had learned about.

At first, the process seemed completely overwhelming. I remember walking into a local grocery store and browsing the frozen food aisle. I noticed that nearly every single product contained either dairy or animal protein. A number of  frozen vegetables were even coated in butter!  I was scared, taken a back. I left the store without buying anything. When I got home, it hit me.  I remembered that the “standard American diet” was processed foods, like those in that frozen food aisle. They were not  going to work, even if they were more convenient.  I needed whole, plant-based foods to be the backbone of my diet.

I hit the books again reading through the recipes to find dishes that looked interesting.

At first, I made mistakes like trying to make a new recipe every day,  which was exhausting. I learned later, that  instead it would be easier to find a handful of  staple recipes I could make on a regular basis. On the weekend, I could experiment with  new recipes, but during the week, the recipes needed to be quick and easy.  Another mistake I made was with calorie intake. As it turns out I was not eating enough food at first. I felt faint, drained of energy early on, but learned that I wasn’t consuming  enough food considering my somewhat intensive 5-6 day a week workout routine.   After a few weeks, my calorie intake was  dialed in and the weight started coming off, and my energy increased in abundance.

Quinoa salads replaced my usual “go to” turkey sandwiches.  I started eating Rip’s Big Bowl, oatmeal, flax seed  and fruit. I replaced eggs and bacon and soon after,  my taste buds were changing. Foods I avoided in the past like beans, Brussels sprouts,  and broccoli started to now taste amazing. My palette became opened to foods like Portobello mushrooms, chia seeds and lentils. Yes, I even ate kale on a regular basis, my body seemed to even crave dark, leafy greens. Cooking became easier when I became comfortable with those staple dishes. I no longer worried; it became  effortless to put together a meal in 10 minutes.

Grabbing whatever vegetables and beans I had on hand to combine them with some quinoa, for instance. One of my favorite indulgent foods, pizza, was still doable, I just skipped the cheese and added lots of veggies and sauce on whole wheat pizza dough.  When I made pasta, I used black bean or whole grain pasta, combined with spinach and other veggies, which included more than enough protein. I didn’t feel like I was cheating myself out of food. I was cooking hearty dishes that easily satisfied my appetite after a long workout.

Throughout that first year I had lost  35 pounds,  completed  in multiple mud runs, a handful of running races and added cross-training in the form of weight training, plyometric HIIT (High Intensity Interval Training)  and cycling to my workouts.  I had started with a 5K race, then, moved up to half-marathon distance (13.1 miles) races. In a couple of races, I even managed, by some miracle, to finish 3rd, and in the top-ten for my age bracket.

I wanted more of a challenge though. I had my sights set on completing something called an ultra-marathon.  For those who are unfamiliar, an ultra-marathon is technically any distance longer than a marathon (26.2 miles). I had grown fond of running half-marathon distance trail races, and wanted more of a challenge. A 50k (30.1 miles) race was now in my sights. I knew it wasn’t going to be easy considering, as  I had yet to run even a full marathon. I anxiously signed up (with  a little encouragement from the running buddies I met a my local track workout).  I stepped up my training, even turned a relay race into a road marathon that included two massive bridge runs. Weeks later, I set out to run the ultra-marathon, which  was grueling and hot, but I persevered and finished, which was my only goal that day.

My journey isn’t over, in fact,  it’s just beginning. I took 20 years of weight off in a less than a year, and achieved a level of fitness that I’ve never experienced.  A weight loss, that that I have sustained while eating from an array of delicious plant-based foods.  There were other benefits to be had. My immune system seemed to be more resilient from colds. Recovery times became shorter, and a lot of those “creaks and pops” went away.

As it turns out, my biggest critic soon became my biggest supporter when my wife decided to go plant-based. Then, other people around me started adopting a plant-based diet like my niece and her boyfriend. Even some of my omnivore friends were adding more greens to their diet!

There were lessons learned, too; a transformation, no matter how small or large, requires hard work and dedication and a lifestyle needs to be sustainable for it to work long term. Having a support system, in the form of family and friends, gave me the confidence to continue. This “regular guy” has not been transformed into a ”super” athlete, but, the lifestyle has given me the energy and endurance that  I’ve never experienced before.  Plant-based nutrition has enabled me to reshape my life, with a side benefit of being cruelty-free, even minimizing  my impact on the environment.

Change hasn’t always been easy but it has been worth it.

Now for that upcoming 50 mile race!

-Jeff Mayer

What We Have Learned About Jeff

He thinks it is important to “strip and massage your kale.”
His favorite dessert is a chia seed pudding served with fresh fruit.
Oh, Jeff also makes his own almond milk.
He and his wife both cook plant-strong meals, he adds that his wife never used to eat his cooking!
Jeff works at a “standing desk,” where the height can be easily adjusted.

One Last Question to Jeff

What is one thing you’d say to Rip if you were having dinner together?

“What is the best way to continue reaching those audiences in need of a plant-strong diet?”

Jeff’s goal is to take his new passion and travel in Rip’s (and others) footprints to reach the masses.

We think that Jeff is well on his way. Plant-Strong!

photos courtesy of Jeff Mayer

 

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Ann Answers Some Questions

Well, sort of.

Ann Esselstyn is really not a fan of Q & A type interviews, but when it comes to her son Rip, she reluctantly agreed to play along.  Thanks Ann!

Rip: What do you love most about teaching people to shop, cook, and eat this way?

Ann: Everyone is so eager to learn and the fun part is—I learn, too.

 

Rip: What are your two favorite kitchen gadgets?

Ann: My zester and my citrus reamer are favorites. I have a refrigerator filled with bald fruit from zesting. The best way to get ALL the juice out of even juiceless limes is with the wooden citrus reamer.

 

Rip: If you could invite anyone to your home for a plant-perfect meal, who it it be and why?

Ann: I’d like to invite Char Nolan and that’s because I would love for her to cook the meal!

For me the most fun of all is when our whole family is home and EVERYONE is in the kitchen all cooking some part of the meal. So if Char couldn’t come, I would like to have Rip, Ted, Jane and Zeb, as well as their spouses, Jill, Anne, Brian and Polly. And then it would be fun to have all 10 grandchildren cooking with us, too.

 

Rip: Is there any vegetable you absolutely loathe? Which do you love?

Ann: After learning how fat laden coconut milk is, I truly don’t like anything with any kind of coconut in it or even a coconut taste. l know coconut isn’t a vegetable but I like ALL vegetables. How about you Rip? Are you beginning to like zucchini and eggplant? Tastes do change!

 

Rip: If you could only eat one meal every day for the rest of your life, what would it be? (I think I know!)

Ann: Rice and beans…..but also my fabulous steel cut oats with kale and Shiitake mushrooms. Sorry, I chose two.

 

Rip: You’ve been lovingly dubbed “The Acid Queen” by Jane – what is your all-time favorite vinegar?

Ann: I like The Olive Tap’s Black Currant and Lemon White.

 

Rip: You’ve been making whole food, plant-based recipes for over 30 years. Essy (Daddy) has been the recipient of hundreds of your creations. What’s the worst thing he’s ever said about a meal that flopped?

Ann: He sort of gagged and choked on one way too vinegary salad dressing, and sometimes when I make things too hot—he can’t eat them. He is amazing because he really does eat almost everything I make with gusto.

 

Rip: What’s the best thing he’s said about something that’s been out of sight?

Ann: One dish he especially comments on whenever I make it is “Asparagus, Mushroom Pie with Lemony, Cheezy Sauce” from The Prevent and Reverse Heart Disease Cookbook. He says, “This should go in the cookbook.”

 

Rip: What woman do you respect and admire in the plant-based world?

Ann: Our daughter, Jane Esselstyn. Again and again she effortlessly makes the most creative, delicious inventions. We live next door and are often the nightly recipients of some new treat for an Engine 2 book or our cookbook. It is a mystery to me how she finds time to cook all the different dishes and keep track of it all. However, she is very critical of my creations.

See Ann, Essy, Rip & Jane at one of our events this year!  Click HERE to register today – and enjoy more Q & A, live with the Esselstyns.

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Firefighter Paul Jackson’s Story

 

Meet FF Paul Jackson

In His Own Words

My name is Firefighter Paul Jackson. I was the epitome of a typical firefighter , a meat-loving, pie-eating, dairy-craving “meatatarian, ” and I was damn proud. That was until something happened.  It was the winter of 2015 and I weighed well over 350lbs. I was not feeling well, not that I ever felt great. But, this day, however, was different. I was like a bear with a sore paw. I was irritable, lethargic, drained, but yet, restless. And did I mention, thirsty? I just could not get enough to drink.

At first I didn’t think too much of it, but as the day wore on, I spent my time consuming gallon after gallon of water, with no relief. As I returned home after shift my wife, Tina, immediately knew something was very wrong. She insisted I go to the doctor, but as a stubborn firefighter, I quipped that” I was fine.” She instinctively knew this was a situation that needed an intervention. After several attempts to take me to the doctor, she reached out to my Fire Captain, Shelli Varela (also a family friend).

The two women agreed that, regardless of my push back, it was time to get, not to the doctor, but to the Emergency Department . During one of my many washroom breaks at home, I had seen my reflection in the mirror and it startled me. I didn’t recognize this grey, gaunt, sickly person (with the sunken eyes), staring back at me. I told Tina, “Take me to the “Emergency Department. ” When a firefighter admits that it ’s time to go to the hospital, you KNOW you have a true emergency on your hands. However, as I limped to the living room, all I wanted to do was sleep. So I “pulled the punch” and told Tina that I’d go to the hospital after my nap.

Every truly transformational tale has a pivotal turning point, and this one is no different. Had Tina listened to me, I LITERALLY would not be typing this story right now. I will forever be grateful for her intuition and her instinct. It’s the sole reason I’m still alive today.

As I arrived at the hospital, it was all Tina could do to pour me into a wheelchair . When the triage nurse saw me and received the update, I was immediately ushered in. It turns out I had a blood sugar level (AC1) of 56.6. (normal is 4-7). In my rapidly declining state, I could sense the nurse’s concern, but I was too lethargic to even engage in my own care. I had never felt worse. I was done. I had all but given up.

I learned later, that the only other per son with a comparable blood sugar level didn’t walk out of the hospital. The diagnosis I was given – Type 2 Diabetes. I was assigned two nurses around the clock- hooked up with six running IV’s, and pumped full of insulin .  My children were called to come see their Dad immediately, a call no father want s their kids to receive. After several days, I started to regain composure and began to comprehend the magnitude of what happened. I had a chance to look at my chart and I saw two words written on my file that would FOREVER change my life’s path. Those words were: FULL CODE. That was it. Wake up call. Message received.

On arrival, they expected me to die. As it turns out, some of the best gifts don ’t come wrapped in a bow. Sometimes they come wrapped in an untimely death, but accessorized in a “second chance.” I was bloody well taking that second chance. That was New Year’s Eve 2015, and once I was discharged I left with a prescr iption of four daily mega-inject ions and three pills. During this time , at vigil, was my Captain, Shelli Varela. Like all of our harrowing calls, we remained “crew” during this event as well. She vehemently suggested I watch the movie Forks Over Knives.

First to my wife, Tina, since as a “meatatarian ”she instinctively knew there would be resistance from me. She made me PROMISE to watch the documentary and – you never break a promise to your crew. So I watched it. And my life was forever changed. I immediately adopted the nutritional principles talked about in the film, then something started to happen.

I began to change. Week after week, and then month after month, my blood levels were improving and I was feeling better. Day after day, my walks went from a winded saunter barely around the block, to a daily 10-20 km (six-twelve miles) walk, SNOW OR SHINE.  I adopted the Forks Over Knives and Engine 2 Diet, I am thrilled to say that 70 POUNDS later and now, MEDICATION FREE, I can solely account, not only my recover y, but my new found health. Who thought I’d ever identify as “healthy?!?”

To both Forks Over Knives and Engine 2Diet, thank you, guys. I owe you everything, literally.

Firefighter Paul Jackson

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