Hmm, two 'Open Mikes' in three days is not good. But I want to pass along another link.
The article is "Challenge to the Insurance Industry: A Solution to Significantly Reduce Health Care Costs," by Ken Beckman, July 2016. (It was featured recently on nutritionfacts.org.)
A brief review of U.S. health care costs, from the paper: "Total expenditures exceed $2.5 trillion and have grown from 5% of GDP in 1960 to about 18% of GDP today. Heart disease remains the most common and costly condition, with over 1,000,000 bypass surgeries or angioplasties annually. Nearly half of individuals 65 and over are taking prescription drugs for high cholesterol and the total direct cost of treatments for cardiovascular disease (including high-blood pressure) is approximately $200 billion. About 45% of the U.S. population was overweight in the early 1960s compared to 75% today, with the proportion of obese individuals up nearly 200% over the same time period. This has contributed to an increase in the incidence of diagnosed diabetes from less than 1% in 1960 to nearly 7% in 2010 resulting in annual direct costs of over $175 billion. In total, about 85% of health care spending is for individuals having one or more chronic conditions."
Yikes.
What are "chronic conditions"? The "diseases of affluence" are roughly:
- hypertension (high blood pressure)
- obesity
- asthma
- cardiovascular disease
- dementia
- diabetes
- cancer
- depression
All of these are at least moderately affected by diet and least four of them (hypertension, obesity, heart disease, and diabetes) are highly affected by diet—basically, eating mainly plants and avoiding meat, dairy, eggs, refined carbs, and oil. Heart disease, named as "the most common and costly condition," is not only curable, it is reversible with diet alone. But we do what we do, (most restaurants in my area feature cuisine I've dubbed "meaty cheesey greasy") and eating plants, by contrast, is culturally considered "extreme" and "radical."
Caldwell Esselstyn responded to that:
...The truth is, the nutrition that is extreme or radical is the one that results in 1.2 million coronary stents being done per year in this country; 500,000 bypass operations where your entire chest is divided in half, [and] veins are taken off your leg and put in your heart. And they may last several years and at the end of that, you will have to have another procedure. Or, maybe it’s a little bit more extreme or radical when you spend $25 billion in statin drugs, $5 billion on stents, an epidemic of obesity, an epidemic of diabetes, an epidemic of heart disease. This is the diet that's radical and extreme.
I followed a plant diet pretty strictly for 18 months, ending in June 2021, so I could write about it here. The result was, well, radical and extreme: I lost 43 pounds (down a whopping 76 pounds from my peak, which I believe occurred in about 2014) and all my health markers improved markedly: my blood pressure went down to 110/60, my cholesterol went way down, and my sleep apnea, energy, and mood all improved very noticeably. Alas, I got depressed after my brother died and I couldn't—well, didn't—keep it up.
Head case
There were two main reasons for my failure: I'm addicted to sugar, and I can't cook. But another reason is one I still find quite odd: I couldn't eat enough. There are more or less a hundred foods you can eat without restriction on a plant diet, and, strangely, the more you eat the better. You're not supposed to eat small portions. You're not supposed to skip meals. For some reason I just couldn't get my head around that. I had "dieted" so much over the years that I just seem to associate "healthy eating" with restricted eating. Smaller portions and fewer meals. That's just not what you're supposed to do on a healthy plant-based diet. You're supposed to eat all you want, as often as you want, and the more the better, because it keeps you satiated and it displaces whatever bad foods you might be tempted to eat.
Mennonite whole wheat bread. Rosemary sets it out
at noon and it was still warm when I bought it
just now. Not WFPB, but hard to resist.
A big task in healthy eating is to come up with basic go-to meals: I need 1–2 breakfasts (one is okay), 2–4 different lunches (three is fine), and about 12–16 dinner meals (the optimum seems to be about 14*). After that the game is just to get your number up. You eat 21 meals a week; the more of those that are plant-based the better. Right now I'm eating about 13 healthy meals a week, out of my 21. That's not enough; I need to get to about 18 or 19.
Oh well. The initial challenge when transitioning to healthy eating is to stop gaining weight—the first thing to do is get a good scale, weigh yourself twice a day (before bed and just after getting up), and hold the line. Most people who are overweight or obese are continually gaining weight, and Job One is to put a stop to that. It's the old "if you find yourself in a hole, stop digging." So far I've gained nothing in the past two months, so that's a step in the right direction. (If the analogy is getting back on the horse that threw you, I have a foot in the stirrup.) But I'm still eating out too much, backsliding on @#$&! sugar, putting butter on vegetables, failing to resist the siren call of Mennonite bread, etc.
More updates eventually.
Mike
*Research indicates that even people who can cook and who cook whatever they want tend to settle down to a basic rotation of about 14 or 15 meals that they enjoy a lot and can whip up without too much bother, with an experiment thrown in every now and then for the sake of adventure or novelty, and perhaps a restaurant meal every week or two for variety.
Book o' the Week
Home Fires Volume II: The Present. There is of course a Volume I: The Past. TOP reader Bruce Haley has produced .
These book links are a portal to Amazon.
Original contents copyright 2020 by Michael C. Johnston and/or the bylined author. All Rights Reserved. Links in this post may be to our affiliates; sales through affiliate links may benefit this site. As an Amazon Associate I earn from qualifying purchases.
(To see all the comments, click on the "Comments" link below.)
Featured Comments from:
JOHN B GILLOOLY: "I consider myself an anti-extremist. I'm 51 and been active/athlete my entire life. I too am probably addicted to sugar. I have never been on a diet, but I certainly do pay attention to all of my food. I am genetically lucky in that I could probably eat uncontrolled and max out at 210 pounds (6'1")? I am currently 177 pounds and while not nearly as fit as I would want to be, I can attribute my relative leanness to two things: first, I can honestly say that I refrain in some way at every meal to reduce the low hanging fruit. I would love a Coke, but drink water or unsweetened tea. I would love pizza or the chicken parm or the burger, but will opt for the swordfish, chicken and vegetables, etc. Would LOVE the full dessert, but literally carry around my own 70–80% dark chocolate so I can get my 'sugar-fix' in a more controlled manner.
"Second, drinking alcohol really is no longer part of my life. I will probably consume 2–3 drinks per month. I've been asking 'regular' people lately how many alcoholic drinks they consume each week and am shocked to hear that most seem to fall in the 17–25 per week range which I found shocking! Aside from the negatives of alcohol, I've found that a couple of drinks often comes with bad food choices and skipped exercise. When I say 'regular' people, I mean 45–55 year old active/involved parents who are also mostly high-earning career people."
ASW (partial comment): "My extended family on both sides was full of uneducated manual laborers: farming, logging, construction, etc. People who worked hard, all day, every day. No one ever worried about their diet, which was stereotypical Midwestern meat and potatoes with a side of meat and pie for dessert. A bigger worry was having enough food for all the kids (Catholics!). Yet, if we set aside the long-term smokers and the (many) alcoholics, they all lived into their 80s and 90s. Heck, a lot of the smokers and alcoholics made it nearly that long too. When I look back at old family photos I see thin, wiry women and sunburned, muscular men with nary a bulging belly in sight.
"My generation moved up in the world: college, sedentary jobs, sedentary lifestyles, expanding waistlines, health issues. I doubt that many will make it into their 90s.
"I'm in the middle. I got the education but don't like sitting still. I'm in my early 40s but I'm the same weight I was in high school when I played sports and worked on the farm.
"My wife and I eat primarily vegetarian (meat is an infrequent treat), mostly for environmental and ethical rather than health reasons. We try to avoid processed food, and luckily my wife loves to cook (I do not). We do not count calories or worry about portion sizes. I eat a shocking amount of food. I have been (kindly) asked to leave a Chinese buffet. I have been (less kindly) asked to leave a pizza buffet. What?
"I have run every day this year (minimum two miles; maximum twenty miles). I do pushups every day which is a habit I learned from my dad. I'm over 40,000 for the year. Although I sit in front of a computer for a job, I incorporate 'work' into the rest of my day whenever possible. I mow my one-acre yard with a battery-powered push mower. In the fall I rake the leaves by hand and carry them to the compost mountain in a wheelbarrow. I pretend that elevators and escalators don't exist. If I have to drive to a store I park at the farthest corner of the lot (also saves on damage to my car). More often than not I ride my bike into town when I'm going to the public library or to grab a few groceries. It's only two miles, which doesn't even get the car warmed up but is easy aerobic exercise for me. We go for walks and hikes with our dog for fun. Yes, it takes sweat and effort to increase your output, but that's the point.
"I always encourage anyone trying to make themselves more healthy, but I think too many people overthink it. Michael Pollan offered simple advice for the input side: 'Eat food. Not too much. Mostly plants' (from The Omnivore's Dilemma [quality hardcover and paperback; Kindle edition and trade versions; Young Readers Edition. One of the most enjoyable books of any genre I've ever read, by the way. —Ed.]). Note that when he says food he means real food: meat, grains, nuts, and veggies, not processed junk.
"On the output side, make an effort to do some sort of 'work' every day. You don't have to be a runner or a competitive body builder, but almost everyone can go for a walk and do some sort of body weight exercise. If you're stuck at a computer, use a standing desk for part of the day. Go for a walk while eating your lunch. When you head down the hall for a bathroom break, do a lap up and down the stairs afterwards. If you love watching TV at night, get an exercise bike and pedal slowly while watching. Push things, pull things, lift things, carry things (including yourself). Then do it again the next day."
Daniel: "How about the list or a reference to the list of the 100 veggies/fruits we can eat without limit?"
Mike replies: I looked around for that too and was frustrated. It's a claim from the linked article.
I can take a run at it, though. "Healthy food" is relative. Olive oil is bad for you (oils are the sugar of the fat world), but it's better than vegetable oils loaded with saturated fats. Beef tenderloin is bad for you (here's the lowdown on protein) but it's a lot better than processed meats like hot dogs, baloney, sausage, and Slim Jims. Milk is bad for you but it's better than soda pop. And so forth. Improving your food will help you even if you're still eating questionable foods.
The seven healthiEST foods are: 1. greens; 2. vegetables; 3. fruits; 4. legumes (beans, chickpeas, split peas, and lentils); 5. whole grains; 6. nuts and seeds; and 7. spices. A fair amount of these real foods are necessary for human health no matter what else people eat and no matter how cockamamie and compromised their food beliefs are. These seven things are the most nutritious foods. They supply the thousands of phytochemicals your body needs to thrive.
It's very difficult to eat a diet of ONLY the healthiest foods—I've tried—but the good news is that small amounts of "bad" foods won't hurt you in the long run. So whatever you're emotionally attached to doesn't have to be banished completely and forever. You can still eat meat once in a while as long as your gut microbiome isn't adapted to make poisons out of it; you can still eat small desserts after a meal unless it triggers cravings for more sugar; you can have pizza a few times a year; and you can even have a sugared soda pop, if you must, although a handful of times a year seems like a prudent limit. (I ate ice cream five times in 2020.) Exceptions like these are repugnant to vegan true believers and purists, and also to those who eschew animal food for ethical and humanitarian reasons, but, scientifically, where health alone is concerned, it seems reasonably clear that they don't appreciably affect health outcomes. You're an omnivore and you can survive on the world's worst foods for shortish periods—it's a tribute to our extraordinary adaptability that it's even possible for humans to survive on McDonalds meals and highly processed foodlike substances from gas stations or convenience stores. You won't thrive, but still, we're amazing.
Peter Croft: "Keep writing about food and healthy eating Mike. I really enjoy your articles and opinions."