Whole Food Plant Based Nutrition: Essy's Favorites and Videos

Acknowledgements and Notes

Acknowledgements:

This blog is based mainly on the work of Dr. Caldwell Esselstyn, Dr. Colin Campbell, and others promoting nutrition from plant based, whole, unprocessed food, oil free, without added sugar, and with minimal salt.

For more, please see the books at the foot of this blog and the "Essy's Favorites and Videos" page as well as in other posts below. (Note: this is a PAGE and NOT a POST!)

Special thanks to Carol D'Anca who shares her deep nutritional knowledge and extraordinary culinary expertise to inspire me and so many others to see our daily meals as continuing sources of good health and joy.

And many thanks as well to Ariane Glazer whose knowledge of raw vegan foods is encyclopedic and exceeded only by her generosity of sharing information and good food! While some of her recipes use oil, they are valuable and easy to modify when needed.

This Blog is NOT intended to replace medical advice!

This blog is intended to give general information and food preparation ideas. For medical advice please consult your qualified health care practitioner.

Note on Navigating this Blog More Efficiently:

When using the links on these posts use the back arrows (<) to get back to your original spot rather than closing the window. That will save you a lot of time! If any of the links don't work please let me know using the "Keep in Touch" form.

Note on referenced books. You can find books by Dr. Caldwell Esselstyn, Dr. Colin Campbell and Carol D'Anca at Amazon.com.

Dr. Caldwell Esselstyn, affectionately known as "Essy," suggests eating six servings of vegetables daily, especially those on this list he recites verbatim:

"I recommend greens (which includes broccoli, cauliflower, bok-choy, Swiss chard, kale, collards, beet greens, mustard greens, turnip greens, Napa cabbage, Brussels, sprouts, broccoli, cauliflower, cilantro, parsley, spinach, arugula, etc)"

(This amount, he says, is especially important for those who have significant cardiovascular issues especially angina. Six times a day might not be possible for everyone, but it would be good for everyone to include greens in their diet as much as possible.)

To illustrate six servings, Dr. Esselstyn holds up his large hand, clenched as if holding a baseball. Obviously cooked vegetables will take up less space here than raw veggies, but this gives a good general idea about serving size.

As to preparation, Dr. Esselstyn says: \

"Cook vegetables anyway you choose…steam, boil, steam-saute… Your choice. We find boiling kale and collards keeps them green and they cook faster. Places that serve kale to big groups boil it!"

Dietician Jeff Novick's interview with Dr. Esselstyn clarifying this and other matters may be found at:

http://www.jeffnovick.com/RD/Q_%26_As/Entries/2013/8/29_Clarifying_the_Confusion__Dr_Esselstyn_Responds.html

You can learn more from the books listed in this blog. All are available at Amazon.

If you would like to see Dr. Esselstyn's lectures, there are many videos on You Tube. Just search You Tube under Caldwell Esselstyn.

This one is 80 minutes long but quite complete:

https://www.happycow.net/blog/leafy-greens-six-times-a-day-no-oil-the-recommended-diet-for-2014-for-1874/

For a twenty second video of Dr. Esselstyn reciting his veggie jingle click here:
https://www.youtube.com/watch?v=rKYz-mirBXQ

For Dr. Esselstyn's three minute talk about his 20 year study, click here:
https://www.youtube.com/watch?v=0X31QKDhQUY