This past Sunday, I was fortunate enough to attend a free lecture with Dr. Neal Barnard, M.D at John Hopkins University in Baltimore. If you aren't familiar with this name, let me fill you in. Dr. Barnard grew up in Fargo, North Dakota in a family of cattle ranchers that loved to indulge in foods like roast beef, potatoes, and corn. After receiving his M.D. degree at George Washington University School of Medicine, he went on to establish the Physicians Committee for Responsible Medicine (PCRM), a nonprofit promoting preventative medicine in 1985. Since then, Dr. Barnard has written a dozen books and participated in clinical research including-plant based diets.
The lecture I attended was based around Dr. Barnards newest book, "21-Day Weight loss Kickstart", based on an online program available to those seeking a lifestyle change. It helps participants make drastic changes in just 21 days, including lowering cholesterol and blood pressure, lowering blood sugar, and of course, weight loss. But this isn't just a temporary diet where you will gain the weight back once you stop. This is a change in diet that will last long term.
Here are a few of the statistics that Dr. Barnard shared with us:
- Diebetes average in Japan prior to 1980's was just 1 in 5%. In the 1990's it rose from 11-12% So what brought on this change? The introduction of McDonalds to Japan. These numbers show that diabetes is not genetic.
- In 1909, the U.S. consumed 124 pounds of meat per person per year. In 2007, over 200 pounds per person!
- The average person consumes 33 pounds of cheese per year!
- Although the rate of sugar has been falling it has been replaced by, you guessed it, High Fructose Corn Syrup (HFCS)
- The rate at which diabetes throughout the U.S. has been increasing is rapid. In 1994, N.D. had a less than 4% average of diabetes cases. In 2008, the amount of people with diabetes in N.D. averaged between 6.4-7.5%
Dr. Barnard and PCRM conducted a weight loss study consisting of 64 women that had never been on a plant based diet. There were only two rules: 1-to maintain a low fat vegan diet and 2-no exercise. The woman could consume as many fruits and veggies as their hearts desired. After a 14 week period, the average weight loss amount was around 13 pounds and a 2 inch waist drop. These numbers were sustained for a minimum for two years.
Nancy, one of the participants of the study had a history of arthritis and diabetes. After her participation, she lost 40 pounds, stopped all of her diabetes medication, and her arthritis symptoms improved dramatically.
So, how does all of this work? Fiber fuels the brain, foods such as beans and vegetables have zero calories, and metabolism is increased causing an after meal calorie burn which burns 16% faster. The mitochondria, aka the "powerhouse of the cell" burns sugar and fat. The more there are, the faster the metabolism. The fat in the cells slow after the body consumes food, so by ridding the cells of fat, the faster the metabolism becomes.
Dr.Barnard answered some of the most common questions people have in regards to a plant-based diet:
- Soy- a versatile product form Asia that is a cancer preventer. There have been questions about soy inregards to Isoflavones which is similar to estrogen. Dr. Barnard clears things up and states "boys can not get afeminine from soy". A study shows that soy prevents cancer and woman that had or have breast cancer will have a 30% lower risk of reoccurrence by consuming soy.
- GMO's-as we now know, GMO's, Genetically Modified Organisms, should be avoided. It's simple, if the product says it's organic, them it can not be genetically modified.
- Fish-70% of fat from fish is NOT Omega-3. Fish are a mix of saturated and unnecessary fats. As Dr. Barnard put it, "they are a sponge filled with grease".
- Protein comes from whole grains
- Calcium is in all forms of green and beans
- B12 is a vitamin that all vegans should take
One of my favorite quotes from Dr. Barnard in relation to beef, "your beef comes from a vegan, what do cows eat?".
If you are wondering how to get started, here are a few quick tips:
- Don't change your diet right away. Check out the possibilities. Write down a list with titles of each meal and foods you would like to try. Here are a few ideas to get you started: Italian, Mexican, Chinese, and for fast food, check out Subways veggie options.
- Do a three week test drive, it's just 21 days!
You will start noticing an immediate change, including a change in your taste buds. It can happen, who knew I would ever like kale?
The lecture comes to a close with a few more facts from Dr. Barnard:
- "The next generation is the most out of shape in the history of this country." In 1963, just 4% were overweight, in 2007, a whopping 35%.
- The Diabetes Association website includes a section on a veg diet and the benefits of it.
I am so glad to have had the chance to attend this lecture and certainly did learn a few things, I hope you did too!
To check out some more of Dr. Barnards books, go here
Photo credit: PCRM
Laeticia is an Organic Vegan dedicated to a healthy lifestyle and the mom of a sweet little boy. She is currently studying Sign Language and has interest in pursuing a career in Nutrition and Fitness. To follow Laeticia on Twitter, and facebook Laeticia's blog
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