Plant-Based Nutrition for Optimal Health
July 2015 Volume 3 Issue 2
Plant-Based Nutrition and Lifestyle Newsletter is a newsletter devoted to improving your nutrition and your health.
By making small changes in your lifestyle, you can make big improvements in your health.
To Your Health,
Jerry Casados, Nutrition Therapy Practitioner
Founder of Plant-Based Nutrition and Lifestyle
Providing Nutrition Counseling and Programs for Optimal Health Thru Nutrition Therapy
Did you know that heart disease is our #1 killer? Yet, you can prevent and reverse heart disease by saving your Endothelial Cells.
"The truth is that cardiovascular disease needn't ever exist. It's absolutely a toothless paper tiger. But if it does exist, it needn't ever progress, as long as you are willing to change completely to an oil-free plant-based diet" ~ Dr. Caldwell Esselstyn (Author of Prevent and Reverse Heart Disease - A groundbreaking program backed by the irrefutable results from Dr. Esselstyn’s 20-year study proving changes in diet and nutrition can actually cure heart disease.)
The basic understanding we all need to accept is that with every meal of oil, dairy or meat we eat, within minutes there is damage and injury to the "life jackets" of our vascular health--which is the single layer of endothelial cells that line all of our blood vessels. The endothelial cells produce the "magical gas" called nitric oxide which keeps our blood vessels relaxed, prevents our white blood cells and platelets from becoming sticky and prevents the growth of plaque--the dreaded "hardening of the arteries".
And what can you eat to insure that your endothelial cells will have the raw materials to produce this healing nitric oxide? Beans and leafy greens. Eating such foods like kale, collard, chard, bok choy and beans (all types) or just adopting a whole food, plant-based diet and you will be well on your way to healing the lining of your blood vessels.
On the positive side--as soon as we stop eating these damaging foods--the endothelial cells have the capacity for restoration. Switching to a whole food, plant-based diet trumps every other lifestyle modification you can make. It trumps exercise and it trumps stress management. Both are very important--but diet is the trump card.
Switching to a plant-based diet even trumps the genetics card. As Dr. Esselstyn says, "Genetics only loads the gun--it's diet that pulls the trigger."
Watch this short animated video on the Endothelial cells from The Plantrician Project :
https://vimeo.com/105982061
News
Our Plant-Based Kitchen Cooking School
In an addition to our Whole Foods Cooking Classes, we opened the Plant Based Kitchen Cooking School (January 10th) where we will feature Healthy Living (plant based) “cook with me” Cooking Classes and demonstration cooking classes. If you ever wanted to know more about living a healthy lifestyle or just are curious about plant based recipes, then these classes are for you. We feature basic and themed “cook with me” cooking classes featuring recipes that you have always wanted to try along with learning safe knife skills. All food, cooking supplies and utensils are supplied for you. Cost is $25 for basic classes and $30 for themed classes.
The Plant Based Kitchen Cooking School will accommodate 12 attendees per session for a more personalized “cook with me” approach. Don’t miss out on this wonderful opportunity to learn how to cook recipes such as: Street Tacos, Truffles, Butternut Squash Ravioli, Vegan Tiramisu and Panna Cotta to name just a few. Don’t these recipes sound delicious!!
In these classes you will learn how to make wonderful recipes right along with Chef Kelley Williamson and Chef Julie Fenn,. Within the classes we will also feature our resident Nutritionist, Jerry Casados, who will share nutritional information and help all of us understand why living a healthy lifestyle is important.
The classes are held at Share Denver, a community center, located in the Park Hill neighbor hood. Space is limited with only 12 seats per class! To permanently hold your space for each class with us, please log in to the Share Denver Link listed below:
http://www.sharedenver.com/Class-Registration.html#!/Chef-Kelley/c/9627107/inview=product45362315&offset=0&sort=nameAsc
Join our Meetup group Denver, Healthy Vegan Cooking Classes to get notifications of all the upcoming events for cooking classes, nutrition classes and seminars.
Upcoming Classes:
July 11th 10am to Noon Snappy Salads - Black Bean and Sweet Potato Salad, Sicilian Style Orzo with Walnuts and Raisins, Wilted Cabbage Salad with Creamy Balsamic Dressing
July 25th 10am-12:30pm Indian Cuisine
There are no prerequisites for any class just show up and have fun!
Featured Recipe - Low-Fat Starch-Based
The Quickest Black Bean Salad
A great summer time meal even breakfast. You can make when you need to take a dish to an event because it is so quick to make, everyone comes back for seconds, and it is the best advertisement for delicious no oil eating. It is easy to expand by adding more tomatoes or frozen corn.
Two 16-ounce cans black beans drained and rinsed WELL!
1 very large tomato, chopped
1 package frozen corn
½ Vidalia onion, chopped
1 can sliced water chestnuts, drained and rinsed
1 bunch cilantro, chopped
½ lime, juice and zest
3 tablespoons balsamic vinegar or more to taste |
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Procedure
1. Add beans, tomatoes, corn, onion, and water chestnuts to a bowl (glass looks pretty) and mix. Rinsing the beans well keeps the salad from looking gray.
2. Add cilantro, lime, and balsamic vinegar and mix again. Serve alone or with cucumber open-faced sandwiches for a perfect meal.
Servings: 4 Bowls
Preparation Time: 8 minutes
Recipe by: Ann and Jane Esselstyn (Forks over Knives - The Cookbook)
See more recipes and videos on Kelley's Recipe Blog: http://www.plantbasedkitchen-recipes.com/
Here's a little vegan humor for you: