“Jumpstarting Health with a 15-Day Whole-Food Plant-Based Program” was published in the American Journal of Lifestyle Medicine on April 8, 2021 by Dr. Susan Friedman, MD, MPH, Dr. Ted Barnett, MD, FACLM, Carol Hee Barnett, PhD, JD., Robert Franki, MA, Bruce Pollock, MBA and Beth Garver Beha, MS, CAS.
The 15-Day Jumpstart was developed as an evidence-based, affordable, standardized, replicable and scalable program, designed to demonstrate quickly to patients that changing what they eat can improve their health. The program was designed using the principles of the Self-Determination Theory of motivation and personality. Patients were instructed to eat an Esselstyn-compliant, whole-food plant-based (WFPB) diet consisting of vegetables, fruits, whole grains, and legumes. Of the 389 participants in the program from September 2018 – February 2020, average weight loss was 5.8 pounds (7.3 for those whose BMI was > 30), average systolic blood pressure drop was 6.8 points (16.8 points for those with systolic blood pressure > 140), average drop in cholesterol was 26 points (44 points for those with a cholesterol > 200), average drop in LDL was 19 points (33 points for those with an LDL > 100), and average drop in fasting blood sugar was 5.1 points (28.4 points for those starting in the diabetic range); p-value was <0.005 for fasting blood sugar and < 0.001 for all other comparisons. A 15-day program that helps patients adopt an Esselstyn-style WFPB diet, through education, individualized medical feedback, social support, and facilitated small group work, rapidly improves health.
This paper can be viewed here.
These veggie bean burgers, adapted from Chocolate Covered Katie, are the bomb. The ingredients are inexpensive. They are very easy to make, healthy (low or no fat), and very filling! You can use any type of bean (recommended beans are soybeans, pinto beans, black beans), any type of flour ((recommended flours are oat, whole wheat) and herbs, spice, and seasonings to suit your palate. If you’re an improv cook, this is a simple recipe to adapt. And if you’re not, just follow the directions in the link from Chocolate Covered Katie.
Adapted from original recipe: https://chocolatecoveredkatie.com/veggie-burger-recipe-best/
15 oz dried Soybeans (cooked and softened)
3 Tbs Tomato Paste
¼ Tsp Salt
¼ Tsp Onion Powder
1 Tsp Garlic Powder
2 Tbs Oat Flour
½ Cup Cooked Diced Vegetables- (I used carrots, peas, and green beans)
I added ½ Tsp Paprika, ½ Tsp Cumin, and a ½ Tsp Curry Powder
- To make the veggie burgers, drain the beans, and mash either by hand, with an immersion blender, or in a food processor, depending on desired burger texture.
- Stir in all other ingredients, and form patties. (Add more flour if too soft to form patties.)
- Either pan fry–flipping halfway through cooking–or place on a parchment-lined pan.
- Bake at 350 F for 10 minutes. Flip, then bake an additional 10 minutes or until desired texture is reached.
- Leftovers can be refrigerated. – (I baked them.)
This is the perfect Passover or Easter dinner dish. It’s easy to make, affordable, filling and healthy. I used a mix of orange sweet potatoes (3#) and Murasaki sweet potatoes (3#).
Murasaki sweet potatoes are fairly new to the market. They are grown primarily in California, and originally developed by the Louisiana State University’s Sweet Potato Research Station. They were released to growers in 2008. Their name comes from the Japanese word for purple, which is the color of their skin. The inner flesh is yellowy white. They have a flavor redolent of sweet and nutty, and are broad-spectrum resistant to disease. They are an excellent source of vitamin A, and a good source of dietary fiber, potassium, and vitamin C. They also contain calcium, protein, iron, and amino acids.
I purchase Murasaki sweet potatoes at Trader Joes’s in a 3# bag for $3.99. Murasaki are my absolute favorite potatoes, because they are so versatile.
6# total – regular sweet potatoes and Murasaki sweet potatoes or a mix. Yams work too.
- Wash potatoes. Scrub any dirt off, if necessary.
- Peel the bad parts off of the potatoes and discard.
- Line a large baking/cookie sheet with either a silicone mat or parchment paper.
- Place potatoes on cooking sheet with mat or parchment paper. Pierce each sweet potato a few times with a fork (to prevent bursting).
- Bake at 425 for 40 minutes on the center rack in the oven.
Test with a fork to verify they are fully cooked. They will be soft in the middle.
“Lifestyle Medicine in the Midst of a Pandemic,” authored by RLMI Board of Directors, Susan M. Friedman, MD, MPH, Carol Hee Barnett, PhD, JD, and Ted D. Barnett, MD, was published in the American Journal of Lifestyle Medicine. Here is an excerpt from the paper’s abstract:
“Patients with chronic conditions are at higher risk of complications and mortality if they get COVID-19. Approximately half of American adults have at least 1 condition that increases their risk of complications if they become infected. The medical and public health communities need to send a clear message about the impact of lifestyle on health, particularly in the time of this pandemic. We need to communicate with patients and the public, to let them know how rapidly major lifestyle changes can improve health. This communication is urgent; the timeline for self-care and lifestyle medicine interventions has been telescoped, so that chronic diseases are now acute risk factors.”
To read the full paper, visit: Lifestyle Medicine in the Midst of a Pandemic.
RLMI Lifestyle Medicine Board-Certified Dr. Susan Friedman, MD, MPH, discusses the benefits of going Plant-Based. http://www.gvhealthnews.com/features/10-reasons-to-go-plant-based-in-2021/