The Casual Blog

Tag: Dean Ornish

March 29, 2015

Honoring our immigrants, meatlessness and health, and spring redbuds

Charter Square, Fayetteville Street, Raleigh, NC March 26, 2015

Charter Square, Fayetteville Street, Raleigh, NC March 26, 2015

This week we had a tragic construction accident in Raleigh at Charter Square, a glass-sheathed office building going up a block from where I work. A motorized scaffold collapsed and three workers were killed. The names of the workers were Jose Erasmo Hernandez, 41; Jose Luis Lopez-Ramirez, 33; and Anderson Almeida, 33. Also seriously injured was Elmer Guevara, 53. My heart goes out to their families.

As you may have noted, the workers’ names look to be Hispanic. This comes as no huge surprise. Observing the active construction sites around Raleigh, I’ve seen that a lot of the workers are of Hispanic origin.
IMG_0279_edited-1

In recognition of this tragedy, I thought it would be good to observe a moment of silence and gratitude for the recent immigrants who are doing the hard and dangerous work of building our buildings, not to mention harvesting, cooking, and serving our food, cleaning our houses, repairing our clothes, and otherwise taking care of our basic needs.

It would be good if we could somehow repay them. But first, we really need to stop demonizing them. It is so peculiar that there’s a mainstream political movement in the U.S. devoted in part to hating the immigrants who are doing the tough jobs. As with the war on terror, it’s another case of our fear getting hysterically out of control, and causing us self-inflicted wounds.
_DSC8695_edited-1

Meat risks. We probably make fewer mistakes in the opposite direction – systematically underestimating risks – but it does happen. I’m thinking particularly of eating meat, which most of us have a hard time recognizing as hazardous.

There’s no shortage of information on this issue, but I was reminded this week by a piece in the NY Times that it still isn’t common knowledge. Dr. Dean Ornish wrote: “Research shows that animal protein may significantly increase the risk of premature mortality from all causes, among them cardiovascular disease, cancer and Type 2 diabetes.” He cited “a 400 percent increase in deaths from cancer and Type 2 diabetes, among heavy consumers of animal protein under the age of 65 — those who got 20 percent or more of their calories from animal protein.”

That’s dramatic. In fact, a strong body of scientific evidence associates meat with our biggest killers: heart disease, cancers, and type 2 diabetes. Ornish doesn’t even mention another disturbing issue, which is the systematic overuse of antibiotics in industrial meat production, which has left us with fewer defenses to infectious bacteria. We just saw a good documentary on this, Resistance, which is available on Netflix.
_DSC8679_edited-1

Ornish said his clinical research had shown success in reversing chronic diseases with a plant-based diet. Here’s how he described his recommended approach: “An optimal diet for preventing disease is a whole-foods, plant-based diet that is naturally low in animal protein, harmful fats and refined carbohydrates. What that means in practice is little or no red meat; mostly vegetables, fruits, whole grains, legumes and soy products in their natural forms; very few simple and refined carbohydrates such as sugar and white flour; and sufficient “good fats” such as fish oil or flax oil, seeds and nuts. A healthful diet should be low in “bad fats,” meaning trans fats, saturated fats and hydrogenated fats. Finally, we need more quality and less quantity.”

This is consistent with the recent report of the Dietary Guidelines Advisory Committee. It basically describes how Sally and I eat, but it fails to note an important element: there are many, many delicious non-meat things to eat! The world has so many edible plants, and we keep learning more about how to enjoy them.

I am particularly fortunate that Sally loves to cook, and keeps coming up with new flavorful veggie dishes. Her favorite cookbooks are The New Vegetarian Cooking for Everyone, by Deborah Madison, Moosewood Cookbook, by Mollie Katzen, and Quick Vegetarian Pleasures, by Jeanne Lemlinand. She also gets lots of ideas from newspapers and the internet.

Spring photos. It turned cooler this weekend, but I looked about for more close up images of early spring. I was particularly struck by the beauty of the delicate purple blossoms on the small trees that around here we call redbuds.
_DSC8686_edited-1

1 Comment
September 23, 2012

How to eat and sleep better, and a brief report on my golfing

Sally and I stayed up late sipping wine with friends on Saturday night, and I overslept and almost missed my golf game at Raleigh Country Club on Sunday morning. I normally like to get to the course early and warm up before a round, but that didn’t work out. The day was sunny and mild, though breezy.

I walked the course with my push cart. My first drive was weak, and the succeeding drives were mostly shorter than my average.The rough was so thick that three balls disappeared never to be found, and those I found were difficult to liberate. These misfortunes and others caused several triple bogies and a disappointing net score of 103. Yet I hit some gorgeous approach shots. I sank three long putts (20-30 feet). But I missed three or four short ones (three to four feet). Golf is a beautiful but frustrating game.

Back in my New York days, everyone I knew read the Sunday New York Times. You had to read it too if you wanted to know what people were talking about and join in the conversation. I’ve kept the habit, though the original reason for it has largely gone by the wayside. Inasmuch as some of my best informed friends no longer read the Times, I will note two articles published today worth reading.

1. How to improve your health with food. An article by Dean Ornish, a professor of medicine at University of California, San Francisco, provides clinical support for the kind of eating I’ve been doing in the last few years. Ornish says “patients who ate mostly plant-based meals, with dishes like black bean vegetarian chili and whole wheat penne pasta with roasted vegetables, achieved reversal of even severe coronary artery disease. . . . The program [which included moderate exercise and stress management techniques] also led to improved blood flow and significantly less inflammation” and lowered risk of various types of cancer. The program also resulted in sustained weight loss.

According to Ornish, “Your diet needs to be high in healthful carbs like fruits, vegetables, whole grains, legumes, soy products in natural, unrefined forms and some fish, like salmon. There are hundreds of thousands of health-enhancing substances in these foods. And what’s good for you is good for the planet.” In contrast, he cites and large Harvard study that shows that consumption of red meat “is associated with an increased risk of premature death as well as greater incidence of cardiovascular disease, cancer and Type 2 diabetes.”

“About 75 percent of the 2.8 trillion in annual heath care costs in the United States is from chronic diseases that can often be reversed or prevented altogether by a healthy lifestyle. If we put money and effort into helping people make better food and exercise choices, we could improve our health and reduce the cost of health care.”

Ornish doesn’t say this, so I’ll say it: a vegetarian diet results in increased happiness. At least it does for me. There are so many delicious things to eat that also make you feel good. I mean physically and mentally, leaving aside the ethical dimension. But to be clear, the diet needs to include the kinds of foods noted above (though I take exception to the inclusion of fish on the list).

2. Rethinking Sleep. This article by David K Randall calls into question the standard wisdom that we all should be getting eight straight hours of sleep a night. It notes that much of the world today sleeps in other ways, such as millions of Chinese workers who stop for after-lunch naps. It also notes historical references to alternate sleep cycles, including from Chaucer, separating “firste sleep” and subsequent sleep. The article cites a current study in which a common pattern was for patients to wake up a little after midnight, stay up a couple of hours, and then go back to sleep.

This was of particular interest to me, because this happens to me a lot: I wake up in the middle of the night and can’t get back to sleep. I usually read something, and sometimes write. I enjoy the quiet time. But based on the received wisdom regarding how much sleep is generally needed, I’ve thought of it as sort of a health problem, and worried about it a bit. Now I’m wondering if the eight-hour sleep prescription is yet another instance of folk wisdom masquerading as medical science.

It’s reasonably clear that sleep serves some important functions for brain health, and that getting too little sleep can impair performance. But there’s evidence that power napping works well for some people. I’m hoping it gets to be more socially acceptable.

Leave a comment