Rip Esselstyn's Blog, page 25
July 23, 2014
Plant-Strong™ Kids Week 6!
It’s out! Plant-Strong™ Kids Week 6!
Many thanks to Lindsay from Happy Herbivore and Cathy from Straight Up Food for their recipe contributions!
Catch up with weeks 1-5:
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July 22, 2014
Air Travel in the Plant-Strong Mode
The first time I ever boarded an airplane, my mother insisted that I wear a navy blue, linen suit. It was a time in air travel when family and loved ones could actually board the plane with you. And when the captain announced that the plane would soon take off, non-passengers vacated the plane. It was a sweet time in America.
Flash forward some forty-plus years, and air travel is an entirely new experience. Between your first encounter with the TSA, and trying to board the plane, it isn’t fun anymore. Plus, if you are plant-strong, you have to think about packing food that the TSA won’t confiscate.
These days, I am the woman who travels with one small suitcase, stuffed with lots of black clothing, two pairs of shoes (one running), and that’s about it! Other than clothing, my small suitcase is generally stuffed with brown rice, organic, decaffeinated green tea, oatmeal, Engine 2 tortillas, and raisins. And, let’s face it, no plant-strong suitcase would be complete without a gallon bag filled with Rip’s Big Bowl (let all the air out before closing and it fits well, packed between t-shirts (most of them say thing like KALE on them). You might even find a cooked yam or potato!
Part of the trick in packing for travel is that you have to cover yourself for airport delays, air travel, and then getting to your destination via road travel.
When I do travel, it is a far more enjoyable experience for me than it was five years ago when I was nearly tipping the scales three pounds shy from the number 300. These days, I no longer need a seatbelt extender. And that is a great feeling.
No matter where you are headed, here are some travel tips that work well for me.
Ready to travel?
Before you Go
-Contact your host/hotel, and see what plant-strong options they have available for you. Based on that conversation, make a list of what you will may to take with you. Then head to the store.
-My shopping list consists of brown rice, old-fashioned oatmeal, whole grain breads, decaffeinated tea, Pack things that are easily portable. Individual units of food work great (unsweetened applesauce, Engine 2 crackers, etc.)
Day of Travel-Getting Ready for the Airport
-Keep your morning routine. Have a hearty E2 breakfast. Take an empty water bottle, too! Pack two lunches. One for the plane, and one for any delays. If you’ve had delays in your life, you know that there are airport food options, but why waste your money? I usually take some homemade veggie burgers, fresh fruit, my favorite veggies, etc.
-I pack an empty travel mug. With the tea bags you’ve brought, you can sip on a favorite beverage from a mug that you love.
-I also pack everything in what looks like a fancy purse, but the reality is that it is a lunch cooler. It doubles as a purse, because it has a compartment for my passport, wallet, and tickets.
When You’re on the Plane
-On the plane, ask to have your water bottle filled. When the food arrives, you can get into your Plant-Strong Aviator mode and have a great lunch above the clouds. Your food will be so good looking that people will actually say, “Hey, wanna sell that to me?”
-Remember to stay hydrated.
-Save some food for a snack if your flight is long.
-Get up every hour and walk around. To the front of the aircraft, to the back. Stretch your legs. Wear a plant-strong t-shirt, people are always curious about that word (frankly, they must be living under a rock if they do not know that it means).
When You Have Landed
-Once you arrive to your final destination, survey the land. Introduce yourself to the kitchen staff. Bring Post-it® Notes (you will need to label your foods).
-Breakfast is the easiest meal of the day. Oatmeal and fresh fruit, simple as that.
-Pack your lunch every day. You know what you like. If the hotel has a lunch plan, stick with peeled fruit and vegetables.
-Take advantage of the local produce that grows in abundance.
-Always show your appreciation to those prepping the meals. On a recent trip to Honduras, the chef at the home where I stayed LOVED hearing that they have done a great job making plant-strong food. Engine 2 is new to many, especially in third world countries. It is very rewarding to spread the E2 message to yet another kitchen in the world!
When you travel, be plant-strong to thine ownself. Share your E2 experiences with others, be it with the help of a bi-lingual dictionary, or by just wearing a kale t-shirt and leaving your hosts a copy of the Engine 2 Diet.
The return trip is generally a breeze, just hit the repeat button and have a safe trip.
Safe travels to all!
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July 16, 2014
Plant-Strong™ Kids Week 5!
We are really loving hearing about your kids getting plant-strong!
Kathy wrote to us:
“My two sons had been resisting for a long time. They are 5&7. I kept giving in and letting them have fast-food and other favorites like fruit juice and cold cuts and ice-cream. I started with week 1 and did the challenges and had them read along with me and do the activities. They got really into it! They really like the scavenger hunts and the challenges. They really look forward to Friday and they are not asking for their old favorites anymore, instead they are helping me pick out plant-strong meals and helping me shop! My 7 year old had some weight to lose, his Doctor was concerned, but I’m happy to report that he has had some healthy weight loss and is getting more active. They are both trying things they never had and they like picking out some of their own produce. They have loved every recipe so far! I’ve been really surprised, and I think that honestly it was my own doubts getting in the way of them becoming plant-strong. I thought because I had a hard time giving up my vices, they would as well. Their pediatrician is completely supportive and mentioned that she wished every parent would at least stop giving their kids sugary drinks, fast food and dairy! I hope that they will continue this for life so they don’t have to face all of the health problems that have been in our family.” Kathy in California
If you want to share your story e-mail info@engine2.com
Now onto week 5!
Thanks to Dreena Burton for the wonderful kid friendly recipes this week!
Catch up with weeks 1-4:
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July 14, 2014
Finding Engine 2
We all have a back story to the beginning of our own plant-strong-journey. Mine began in a Whole Foods Market when I saw a copy of The Engine 2 Diet sitting on a bookshelf through the corner of my eye. Always desperate for a quick fix and an easy diet, I remember thinking, “Gee, maybe this is worth a try.” I was a serial dieter, and nothing ever seemed to work for me.
But, I stopped dead in my tracks, because the first time I picked up Rip’s book, I saw that you couldn’t eat chicken. I had convinced myself that chicken was the perfect diet food, and how on earth could anyone lose weight without eating chicken? Several weeks later, I saw Rip appear on the Today Show. I remember thinking, “Mm, that’s the guy from the red book at Whole Foods Market.” But, I still wasn’t moved enough to even think about living a plant-strong diet.
Several weeks later, I attended a media-training conference. One of the videos highlighted for study was, yes, Rip. My small study group had a conversation about a plant-based, whole foods diet. But I still wasn’t even slightly swayed to give up food as I knew it.
The “seal the deal” moment came in September 2009 when I then went to a meeting. The morning speaker was raving about The Engine 2 Diet. He spoke about the improvement in his overall health and well-being, but frankly, I remember thinking, “Whatever he has, I want.” So, on my way home, I stopped at a bookstore (remember those?) and got my copy of Engine 2.
I was willing to try anything. I was almost 60 years old and knew that my,then, way of eating was a lethal prescription. With a family history of heart disease and cancer, a part of me thought that I was pre-disposed to an unhealthy life. Tipping the scale at nearly 300 pounds, I was tired of convincing myself that I had really big bones.
I was on board for a 28 day challenge. As the E2 diet days were crossed off the calendar, I made a list that I called “Day 29.” It was a developing list with fattening, animal-based meals, sweets and treats. But something really crazy happened. On the tenth day of being “plant-strong,” I got out of bed without any arthritic aches and pains. Could it be that “this plant-strong thing” was working? From that very moment, I have never looked back and have never had any foods that contain animal products, oil, or refined sugars.
I also received the amazing gift of attending the inaugural Engine 2 Retreat (then called an immersion) in March 2010. And it was exactly that, a true gift. I met Rip, his father, Dr. Caldwell B. Esselstyn, Jr., his mom, Ann Crile Esselstyn, and sister, Jane Esselstyn. When I returned home, I was empowered and my commitment to a plant-based, whole foods diet was a solid.
There are many benefits to being plant-strong. For example, today, a visit to the dentist had me filling out a new medical information sheet. When I returned the form, the receptionist said, “Ms. Nolan, you forgot to fill out the medication sheet.” And, I love when I say, “So sorry, I do not take any medication, that’s why it is left blank.” I practice yoga, ride a bike, I am one busy lady, and I do not mind telling people that I will be 65 this coming November. Being plant-strong affords me the luxury of excellent health.
So, what’s your back story to becoming plant-strong? Was there a tipping-point that planted a seed for you? The sense of well-being and the positive state of good health is all I need to help me stay plant-strong. What’s your story?
You. Can. Do. This. Words from Rip that motivate me everyday.
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July 10, 2014
Engine 2 Summer Kids Series: Week 4!
Hard to believe we are already in week 4 of our Summer Kids Series! How are your kids doing?
And to catch up:
Many thanks to Lindsay Nixon for the recipes this week!
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July 8, 2014
Adventures With Ami: Summer Ingredients
Part of what I love so much about summer is the availability of fresh produce. It is one of my simple pleasures to slice up an heirloom tomato on a plate with some fresh cracked black pepper for a snack. Or a cucumber, some kohlrabi, jicama, melon…well the list goes on and on. The flavors of summer never get old for me. I have had a busy year in St. Louis. I had every intention of starting a huge urban garden in our backyard this spring. I had started looking at seeds in January and researching design strategies on Pinterest and then… well life happened. We started the boxing gym and my garden got put on hold. We are having a blast working with the kids at All City Boxing! I do miss having the ability to pick dinner from the backyard garden though.
Last weekend, I was up bright and early on Saturday. I decided to check out a new-to-me farmers market in the city. I decided to ride my bike since the weather was so nice. It’s only a 3 mile ride to the Tower Grove Farmers Market in Tower Grove Park. I strapped on my messenger bag and my helmet and set off to see what the market had available.
Fifteen minutes later I arrived at the park. As I walked down the path, the free yoga session was wrapping up. Yoga in the park and then fresh produce? Nice! Maybe this weekend I will try to arrive earlier. About 30 vendors were on hand. From fresh produce, baked goods, beverages, natural soaps, dog treats to preserves and even a couple of vegan food trucks, the market looked really promising! St. Louis is famous for the Soulard Market which has been in existence since 1779. So far though, it has not impressed me. Most of the produce available there is from resellers and not farmers. I could tell right away that the Tower Grove Farmers Market was different. Farmers were on hand to answer questions about the varieties and uses of their harvest.
I set out to find some tomatoes and zucchini. I had finally bought a spiral slicer to make zucchini noodles. I wanted to make some dishes using them this week. The zucchini was the easy part! Choosing tomatoes took me forever. I love the colors, flavors and sizes of the heirloom tomatoes available now. Who needs your typical red beefsteak when you can get German Striped, Mortgage Lifters or Cherokee Purple? That’s not even scratching the surface of what the farmers had brought to market on Saturday. Giant tomatoes as big as a grapefruit. Zebra striped round tomatoes and the many colorful varieties of cherry tomatoes kept me making laps trying to decide which to purchase.
Next time, I will bring some plastic containers to store my fragile produce in my messenger bag for the ride home. I managed to get everything home intact this time. I couldn’t wait to try everything I bought. The cherry tomatoes are so sweet! I have been snacking on them every time I pass through the kitchen. They have been great on salads and even on my breakfast polenta paired with tart strawberries yesterday. My zucchini noodles have been turning out really well too. I will save that adventure for another blog! Until then… enjoy the varieties that are available each week at your farmers market or in your garden. The flavors of summer are fleeting, live in the moment and get creative with them!
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July 3, 2014
Ann Crile Esselstyn and Jane Esselstyn
How We Met
Four years ago, I went to Austin, Texas, to the inaugural Engine 2 Retreat. It was a weeklong event that featured speakers like Caldwell B. Esselstyn, Jr., MD , Chef AJ, Jeff Novick, RD, and it was all new and foreign to me. One of my fondest memories was that Rip was anxiously awaiting at the top of the driveway as attendees arrived.
Once attendees assembled in the great lecture hall, speakers were introduced, I remember thinking that it was “really nice” that Rip had included his mom, Ann Crile Esselstyn, and his sister, Jane Esselstyn in the roster of impressive speakers. But little did I know that for me, they’d end up being the stars of this week long endeavor. And since then, we’ve been friends.
If you’ve ever been to a movie with me, I like to get to the theatre early, get a good seat, and then take in every frame of the movie. And, I do the same thing at a lecture. During the retreat, I would head over to the demo area early and perch myself in the front row, with my note book in hand. My goal was to learn as much as I could from these two amazing women. I took copious notes and asked even more questions.
What I noticed from this dynamic mother-daughter duo immediately was that cooking a plant-based diet was easy. Recipes didn’t need to be complicated. Ann’s practical approach to cooking was inviting and Jane’s humor and “add-ons” made everything “click.” Simple message: no sugar; no oil; no salt. Head to the store, plan your meals, grab a pepper for a snack, and keep thinking about how simple this is. And, make a waffle from oatmeal and bananas that will be the best thing you’ve ever eaten.
Ann and Jane have taken all of their new recipes and compiled them into a new cookbook that accompanies Dr. Esselstyn’s Prevent and Reverse Heart Disease (Avery, 2007). Their book is currently available for pre-sale on Amazon, and frankly, I cannot wait for the book. With recipe names like Triple Decker Lasagna and The Dagwood Sandwich, the over 125 recipes will have you excited to create more delicious and nutritious plant-based meals. Personally, I am hoping that the next time I see Jane, she will make me a Kale Cake from the recipe in the new book.
According to Ann, “It was time for us to write this book. The longer we eat this way, the better it gets.” She and Jane had been collecting recipes for years, and friends and Dr. Esselstyn’s patients kept inquiring about more recipes and new menu ideas. The book packs a plant-based punch and will keep you busy in the kitchen with more fun than ever.
Jane adds that “Even if you cannot cook, everyone will find the recipes in Prevent and Reverse Heart Disease Cookbook easy to make…all you need is a pot, a heat source, and an open mind.”
To pre-order, click on the site below, and faster than you can slice a potato, that book will be in your mailbox!
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July 2, 2014
BCBS Providence, RI
We love to hear about companies teaming up for an Engine 2 Challenge! On Monday, Blue Cross Blue Shield of Providence, RI (BCBSRI) kicked off their challenge with over 100 employees participating. Last week, Whole Foods Market – Healthy Eating Specialist, Jennifer Groff along with Chef Mike planned a kick off cookout for the participants.
Plant-Strong recipes were made and shared with the group. The menu included Baked Oil-Free Corn Chips, Mango Black Bean Salsa, Mike’s Roasted Red Pepper Hummus, Creamy Potato Salad, Massaged Kale Salad, Fresh Tomato and Avocado Pasta Salad, and Spicy Black Bean and Spinach Burgers. The challengers even enjoyed watermelon cake with cashew cream for dessert! Recipe books sent home with each challenger as well.
Special thanks to Narine Lemme of BCBSRI for coordinating this effort and to Demo Coordinator Renee for taking all of the photos.
We’ll be cheering for you BCBSRI!
Is your company or group planning an Engine 2 Challenge? Let us know!
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July 1, 2014
Plant-Strong™ Summer Kids Series: Week 3! Plus, Tips For Teens By Teens
It is week 3 of our Plant-Strong™ Summer Kids Series!
Download our easy-to-print PDF here: PlantStrongKidsWeek3!
Thanks to Jeff Novick and Lindsay Nixon for the recipes this week!
Today we thought we would ask some of the plant-strong teens in our community their advice on how to help teens go plant-strong and how parents can support their decision to go healthy.
First question: If you are in a household where you do not get support from one or all of your family members, what do you wish they would do? How could they support you?
What would you tell someone in that situation if their parents/siblings/family in the house were giving them a hard time?
“I am currently in a household where I am the only one who wants to be plant strong. My parents and sister are very skeptical about it and sometimes it causes tension. I don’t expect them to change with me but their support would be appreciated. It gets a little better everyday, less eye rolls at meals and even some appreciation when I make them a kick butt plant strong meal 
I think it will continue to get better when I leave for college because I will be able to make more choices on my own. It’s always good to stay true to yourself and know why you want to be plant strong when your family is giving you a hard time. If you have a strong passion for this it easily outweighs the grief you might get. It also helps when there are groups like Engine 2 Diet who are so motivated into helping you stay plant strong. Just continue to be kind and compassionate to everyone and your voice will be heard.”
“Right now I’m eating breakfast. Across from me my family eats donuts. Being plant strong is really tough, but the temptation of having junk food at your fingertips is what can really make is a challenge. I have my own cabinet in the kitchen where I store my plant strong foods. I recommend that teens wanting to go plant strong that have family members that are carnivores should have a special place to put their stuff.”
“My sister is very unsupportive of me. I sometimes just wish she would lay off! It’s not like I’m hurting her! I mean seriously, she acts like my efforts to have a healthier life style kill her. She keeps telling me how dumb it is. Sometimes, even my friends are unsupportive of me. Lots of people seem irritated about vegetarianism, veganism, and having a plant based diet because they don’t want to think, to know that their diet could potentially kill them. If your family is unsupportive of you, try talking to them about it and tell them about some of the pluses of being plant based. Give them an article or two to read about being plant based. If they are worried about you not getting all of the nutrients you need, remind them of some of the foods you are eating that give you all the vitamins and minerals that you need. If they’re still skeptical, have them contact your doctor or a professional dietician about your health. Most of all, treat them the way you want to be treated. Do not criticize their eating habits continuously if you wouldn’t want them to make fun of what you’re eating. You could give them little tips and reminders, but remember to be polite and positive. And btw, humans aren’t carnivorous. They eat plants too. Dinosaurs were called carnivores because they ate only meat.”
“Most families are just worried about you. They’re ignorant of what veganism is and what benefits there are to it. Plus, especially in my house, your parent(s) may not think it’s “right” in their mind. Also if you don’t cook for yourself it kinda adds a lil more work to whoever cooks. It’s best to hear each other out, if everybody’s willing. When I went to VegFest in Austin a few months ago, my dad (he came with me) and I talked about it on the drive there, and he’s chill with it. My mom though doesn’t seem to want to know anything about it, so if she wants to stay ignorant, then that’s her choice. Most adults I’ve talked about it to usually think it’s cool, of course they poke fun at me and stuff, which most of the time requires strong reassurance on my part, but other than that, you should really sit down and talk about it, and make your opinions and choices you want to make clear.”
“I would tell them to give them a budget so they can shop for their own food. I was an overweight teenager, and got healthy all on my own, I had to work a part-time job to pay for my own food. I would tell kids whose parents won’t support them that if it is important, find a way to make it work, and get educated about it.”
“Sit down with your family, tell them that you are going to changing the way you eat, and you won’t try to change the way they eat if they don’t do the same to you. That’s what I did. I also agreed to talk to my Doctor about it and she was 100% supportive!”
Next question: What would you tell parents who want to get their family plant-strong – specifically folks that are your age? Is there something they should absolutely not do?
“well what my mom did with my sister and i was she start making stuff healthier with more vegetables and not alot of dairy. as time went on she started cutting meat and dairy out completely”
“I would say to make it fun and get the family involved. As you know, there are SO many options and ways to have fun and experiment with plant foods, so I would say to think about the diet change as a fun adventure, rather than as depriving themselves of old (unhealthy) foods.”
“I would say get to not to jump right into it. Most teens hate change, especially drastic diet changes-trust me, I know. Working it slowly into your families daily diet would be easiest. Also, looking at food blogs and facts about veganism, that way the kids, will know what their parents are wanting to do. And just talking about it before you start it, the kids will appreciate it if they talk about doubts and myths and such.”
“In my case, I was the one who first got interested in a whole-foods plant-based diet (WFPBD) and shared the information with my parents. Eventually they have become somewhat plant-strong as well. So I personally think education is huge! If the parents take the time to explain the health and environmental and ethical benefits of being plant-strong, then I believe the kids will be more receptive and excited about the change. There are several great eye-opening documentaries and books available that can be shared with the family. Some people can go plant-strong ‘cold turkey’ but I think starting small would probably be best. I love grocery shopping and finding recipes and blogs online. Get the kids involved in every step of meal planning. Go to farmers markets. Visit farms where you can pick your own produce. Get them on Facebook with us =)”
“My parents showed me Dr. McDougall videos and then my sister and I came to them to say we wanted to do it. That worked for us, I’m not sure if it’ll work for you? I guess it’d just be important to show them the facts and show them how delicious vegan food is. One thing I wouldn’t do would be to give them dairy substitutes (like soy cream) for a long while, because it’ll taste reeeeeally weird if you’re still used to real dairy and could turn them off. I’d point out the impact non-plant foods have on their health, and then the impacts on the environment– so that way they will know they’re not just helping themselves, but the world. While teenagers aren’t always too concerned about their own health, they’re pretty active activists, right? :)”
“Don’t force it! Just start buying and making some new things, but if you force it most teens are going to hate you for it, my Mom and Dad were both overweight and sick and they started making changes, at first I was mad because they were making me change even though I am not overweight or sick. Then they gave me a copy of Engine 2 because they said it was important that I knew how they got overweight and sick. I’m not always 100% plant-strong, but it helped me understand, and I want them to be healthy, because I love them.”
“Do it as a family, and don’t say you are going to do it and then change your mind later. Also, let us do some of the cooking and meal planning.”
Thank you to our amazing plant-strong teens!
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June 25, 2014
Plant-Strong Kids Summer Series: Week 2
We hope you enjoyed the first week of our summer series just for kids!
Now it is onto week 2!
Did you miss week 1? You can get it here.
We want to thank Dreena and Susan for the wonderful recipes this week!
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