Category: Uncategorized

CITATIONS Peter Rogers, MD Feb 24 Newsletter

1  Penelope questioned Oddyseus about the olive tree to confirm his identity, when he returned after twenty years, in the Oddysey.

2  Silva et al. “Olive, soybean, palm oil have similar acute detrimental effect on endothelial function in healthy young subjects” Nutr Metab Cardiovasc dis 2007;17:50.

3 “Postprandial effects of components of Mediterranean diet on endothelial function.” Robert Vogel et al. J am coll cardiology, vol 36, no 5, 2000. Olive oil caused reduced dilation of brachial artery, indicating decreased function of endothelical cells, and decreased nitric oxide production.

4 Angina pectoris induced by fat ingestion in pt’s with coronary artery disease.” Peter Kuo MD, JAMA 1955 July. Great paper. Chest pain occurred at peak lipemia at about 5 hours. Peak lipemia was at about 4-6 hours!! Therefore after a high fat meal, a person has high blood lipids from at about 2-8 hours.

5  Takahash et al. “High MUFA diet induced obesity & diabetes in mice” Metabolism 1998, Jun; 47 (6): 724.

6  Wilson et al. “Dietary MUFA’s promote atherosclerosis in mice” Arterioscler Thromb Vasc Biol. 1998; 18; 1818.

7  Blankenhorn et al. “Influence of diet on the appearance of new lesions in human coronary arteries” Jama, 1990; 263(12):1646. Atherosclerotic plaques progressed just as much eating a diet high in MUFA’s as a diet high in sat fat.

8  Rudel et al. “Compared with dietary MUFA & sat fat, PUFA protects African green monkeys from coronary artherosclerosis” Arterioscl thromb vasc biol. 1995;15:2101.

9 “Effects of dietary fat on postproandial activation of blood coagulation factor 7” Arterioscler thromb vasc biol, 1997, Nov; 17 (11) 2904. Larsen et al

10  Esselstyn et al.” A way to reverse CAD? J Fam Practice. 2014;63:356-364.

11 “Prevent and reverse heart disease” book by Caldwell Esselstyn MD.

12 “Dietary PUFAS and composition of human aortic plaques.” Lancet, 1994, Oct 29, 344 (8931): 1195.

13 “Dietary fat intake and early age related lens opacities” Am j clin jutr. 2005, Apr; 81 (4):773. Gail Rogers et al. Increased dietary inatke of C18 PUFA’s linoleic acid and linolenic acid was associated with increased risk of cataracts.

14 Griffini, P. “Dietary omega 3 PUFA’s promote colon carcinoma metastases in rat liver.” Cancer res, 1998, Aug 1; 58 (15) 3312

15 “Advanced nutrition and Human metabolism” book by Sareen Gropper p. 129.

16  Douglas Kell. “Iron behaving badly.” 2009. Great paper! Douglas Kell is a from England and he is the most entertaining speaker on the topic of iron metabolism. He claims that excess, unliganded-free iron can cause an autocatalytic chain reaction of reactive oxygen species via Fenton and Haber Weiss reactions leading to cellular death from lipid peroxidation (cell membrane damage) and DNA damage. He also claims that excess free iron can “reawaken” dormant bacteria. This paper has an interesting diagram of iron metabolism.

17  “Fat, fibre, and cancer risk in African Americans, and rural Africans” Nat commun, Apr 2015, 6:6342.

The 5-day diet reduced ‘biological age’ by 2.5 years

A Cardiologist’s Go-To Dinner:

What’s for dinner in Dr. Hermann’s home? Often, this cardiologist makes a fresh salad topped with grilled salmon. We know we mentioned letting the heart choose dinner over the tastebuds. However, good news for people who want it both ways: “I love the freshness and lightness of the meal,” Dr. Hermann says. “It’s delicious.”

Beyond that, the light, fresh meal is nutrient-dense. “Fresh, leafy, green vegetables are loaded with vitamins, nutrients and antioxidants,” Dr. Hermann explains. “Salmon is also loaded with vitamins and contains omega-3 fatty acids that are known to improve lipid profiles and reduce arterial inflammation, which contributes to atherosclerosis.”

Leafy green vegetables boast fiber, vitamin C, zinc and vitamin A, all of which can lower heart disease risks. Darker leafy greens like spinach, broccoli and romaine lettuce are more nutrient-dense than iceberg lettuce, according to Cleveland Clinic. One 2021 study linked leafy-green veggie consumption with lower cardiovascular disease incidences.

The American Heart Association (AHA) recommends eating two servings of fish weekly (six ounces cooked) to lower your heart disease and stroke odds, and the AHA specifically emphasizes the benefits of fatty fish, like salmon.

To keep this salad heart-healthy, Dr. Hermann suggests avoiding one common pitfall.

You should be very careful about salad dressings,” he says. “They can be very high in calories and be a source of processed foods [due to oil or creamy dairy ingredients]. Ultra-processed foods are a huge and, frankly, dangerous source of calories in the average American diet. Intake of processed foods is linked to cardiovascular disease, and it is one of the current leading causes of dementia.”

A 2022-published study showed that higher consumption of ultra-processed foods was associated with elevated chances of heart disease and death. Another study published online the same year linked ultra-processed food intake with cognitive decline.

Other Ways to Make Heart-Healthy Dinners Easy:


When you’re busy or stressed out, it’s easy to reach for the first thing in your kitchen or pantry. Dr. Hermann has a quick tip to help you ensure that “thing” is one your heart will love.

“Place healthy food choices in front of your eyes in your pantry and fridge,” he recommends. “We often pick to eat one of the first two or three choices that we see. Don’t hide the good, healthy stuff in those opaque fridge drawers.”

Salmon may not be your salad topper—and that’s OK. However, you’ll want to choose alternatives wisely. “Make sure you substitute processed red meats for fresh fish and legumes and avoid ultra-processed foods,” Dr. Hermann shares. “This is really challenging because we are inundated with these foods, and they are typically relatively easy to prepare.”

Dr. Hermann says that high-sodium add-ons like tortilla chips can also lower the heart-healthy benefits of a salad, as can sipping soda or other sugary beverages with your meal.

Finally, you can’t control every factor associated with heart disease risk, such as genetics and age. However, you can control other aspects, like exercise and food choices, for the most part. Dr. Hermann stresses it’s important to use this truth to step into your power when you open the fridge rather than send you down a shame spiral.
Your choices matter, which is super empowering,” he says. “Even small healthy changes can yield big results.”

“What we put in our mouths daily has a tremendous impact on our health,” says Dr. Daniel Hermann, MD, an interventional cardiologist with Memorial Hermann in Houston. “In fact, the number one leading modifiable risk factor for death in the U.S. is poor dietary choices…It’s really important to make good food choices to stay healthy, feel better and live longer.”

Indeed, a 36-year cohort study of more than 85,000 people published in 2022 found that people who maintained a body mass index in the normal range, never smoked, consumed a healthy diet, and followed public health advice on alcohol and physical activity lived longer.

https://www.aol.com/im-cardiologist-heres-eat-dinner-172500926.html

Day 314 of Year 9 Low-SOS Vegan Plan

EXERCISE:
* Rest
* Many hours at standing desk

WATER:
(2) × (32) = 64 oz (+)

EATS:
* leftover mung egg fold-over omelet (kale/cabbage greens, onion, tomato inside), 1/4 avocado
* multi-grain sourdough toast w/ corn butter
* pinto bean soup w/ cruciferous veggies & edamame
* veggie sushi, banana, few red grapes & watermelon

… SUN HAS SET …


Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

Day 292 of Year 9 Low-SOS Vegan Plan

EXERCISE:
* Jog 5k outdoors (post-meal)
* Lift (push day on total gym)

WATER:
(2) × (32) = 64 oz(+)

EATS:
* rolled oats & grapenuts w/ boiled water, pomegranate & splash of almond milk
* sliced orange
* veggie noodle soup (lots of cruciferous veggies & high fiber noodles!)
* one slice roasted veggie dairyfree pizza
* steamed spinach w/ balsamic vinegar & lemon juice
* celery stalks
* gorilla salad

… SUN HAS SET …

Nutritional Documentaries

What the Health https://youtu.be/obx7cJtk3fE?si=D1MDR4-9KbAh4oQy

Forks Over Knives https://rumble.com/v2rlaat-forks-over-knives-2011.html

PlantPure Nation https://youtu.be/A_i_vp9Vfho?si=Q0Nh01D0M2jTp1dS

The Widowmaker https://youtube.com/watch?v=NSPcuGjstN4&si=Dt-4QZ6xTlXXsIQp

Engine 2 w/ RIP Esselstyn https://youtu.be/a3vxUsK01Lw?si=uYBY3AZtu_5JmgND

The Game Changer https://youtu.be/rTGM2KjNGUU?si=yB3RFsOMZgJUXtB2

Eating You Alive https://youtu.be/gMdSUB-Lbp8?si=Si58fnHP3IGYlWXy

Eating https://youtu.be/Ffw94leqpQY?si=8fdpW8iK1WnJFPiq

Fat, Sick and Nearly Dead https://youtu.be/R15FezDA6t8?si=SyGutTPuY2Y0PYke

The Perils of Dairy https://youtu.be/TJvrlwnEqbs?si=Dg_xrrfw4iZWZOa9

Diet for a New America – John Robbins https://youtu.be/x_jH4fUDWqo?si=62OYt-QSyaNmH-7N

H.O.P.E. – What you eat matters https://youtu.be/FprMvJYnD44?si=BhidUt4mrt_wvUVq

Processed People https://youtu.be/v8Q1IQeJcoM?si=GvUBvtQuPGgEE9e7

The Big Fat Lie https://youtu.be/RL7Ic4QAZpA?si=M5b8vpfV5zujON9I

Plant-Based Nutrition | Rich Roll https://youtube.com/watch?v=G5o4ym5in_w&si=jnvAcYZp9Is-MwVS

The Global Junk Food Conspiracy https://youtu.be/urLsbc2Xp_0?si=-Amy0yMM4x_aXisH

The China Study Documentary https://youtu.be/DgJH50ifMxs?si=JxgWl7ZtjqsRyJg7

Food As Medicine https://youtu.be/hynNIf2M6n0?si=iUi0LXX83_LzTIFv

Food Choices Documentary https://youtu.be/hlpySOQ2AsE?si=DFwb_s7g-K4mvOFd

Unsupersize Me https://youtu.be/1OHWWplaMCo?si=BgasFtz1fT1lO5Td

Unsupersize US https://youtu.be/wyul-r6l5o8?si=RJ4qlXlGYxdoLN62

Overfeeding and Undernurished https://youtu.be/5XYbqFDrEco?si=ti58dcZKH1kBZcrH

Meat and Dairy Cause Cancer https://youtu.be/QoBx97JHcKE?si=I4B_gPesoE881hfX

Make Youself Heart Attack Proof – Caldwell Esselstyn https://youtu.be/AYTf0z_zVs0?si=ZVaWIEtleVP8G9OX

Plant based nutrition explained by Dr. Anthony Lim https://youtu.be/BZtpz_6DB38?si=ujkvqKgl-YUtmuK4

Diet For a New America with John Robbins (interview) https://youtube.com/watch?v=G9ws9YDrV_0&si=GNinJhFiPcKSDmOK

Nutrition Docs Playlist https://youtube.com/playlist?list=PLygtqCC-x83_7ycHbyp8JKqcF_Y2ggOYm&si=btidYb-DwlZ90ZOs

Pollo Loco Beans – Los Angeles Times

RECIPES

EL POLLO LOCO BEANS

SMALLER SERVING VERSION:

ingredients

Units: US

directions

  • Heat oil and whole chile in sauce pan.
  • When chile is tender, add ground chiles, beans and water. Stir well. Bring to a boil, reduce heat and simmer 10 to 15 minutes.

**********

LARGER SERVING VERSION:

* 1/4 cup corn oil [Wow! Omit the oil. Sub w/ sodium free veggie broth.]

* 5 whole serrano chiles

* 2 teaspoons ground serrano chiles

* 2 cups beans, cooked, or 1 (24-ounce) can pinto beans, drained 3/4 cup water

* Heat oil [broth] in large saucepan.

* Add whole chiles.

* Cook until tender.

* Add ground chiles, beans and water. Stir well.

* Bring to boil, reduce heat.

* Simmer 17 minutes, stirring often.

Makes 6 servings.

Each serving contains about:

184 calories; 474 mg sodium; 0 cholesterol; 10 grams fat [but 0 grams if you omit oil] ; 20 grams carbohydrates; 6 grams protein; 2.10 grams fiber.

https://www.latimes.com/archives/la-xpm-1995-04-13-fo-54071-story.html#:~:text=Young%20says%20that%20although%20El,per%20serving%2C%E2%80%9D%20boasts%20Young.

Taco Pie

Sauce Ingredients: ½ cup raw cashews, soaked 1 teaspoon Dijon mustard * ¼ cup water ¼ cup low-sodium vegetable broth * 3 Tablespoons nutritional yeast 2 Tablespoons + 1 teaspoon distilled white vinegar 1 teaspoon tomato paste 1 teaspoon onion powder 1 teaspoon garlic powder ½ teaspoon smoked paprika ½ teaspoon sweet paprika ¼ teaspoon chipotle powder 2 Tablespoons dried minced onions ½ teaspoon sea salt (+/-) * Bean-Veggie Layer Ingredients: ½ cup yellow onions, fine dice 1 jalapeno pepper, fine dice 1 red bell pepper, diced 1 – [ 15.5 oz can ] black beans, drained and rinsed 1 – [ 15.5 oz. can ] pinto beans, drained and rinsed 1 cup frozen corn 1 to 3 teaspoons lime juice (+/-) ¼ teaspoon chipotle powder 1 teaspoon smoke paprika 1 ½ teaspoons chili powder 1 teaspoon garlic powder 1 teaspoon onion powder ½ teaspoon cumin ½ to 1 teaspoon sea salt (+/-) * Other Ingredients: 8 – 6-inch tortillas (or 4 to 6 – 8-inch tortillas) * Optional Ingredients: Chopped fresh cilantro Chopped avocados Shredded lettuce Chopped tomatoes Cook Mode Prevent your screen from going dark INSTRUCTIONS 1. Preheat the oven to 400 F. 2. Line the bottom of a small casserole baking dish (or an 8-inch spring-loaded cheesecake pan) with parchment paper. 3. Make the sauce. Place the cashews into a small bowl, cover with boiling water and soak for 15 minutes, or place the cashews into a small stockpot and boil for 10 minutes, drain off the water, then place them into a high-speed blender with all the remaining Sauce Ingredients and blend on high until smooth and creamy. 4. While the cashews are soaking, make the Bean-Veggie Layer. Place the diced onions, bell pepper, and jalapeno into a non-stick skillet and sauté for approximately 8 to 9 minutes until tender. If the veggies start to stick splash a little water in the pan. 5. Then add all the remaining Bean-Veggie Ingredients into the pan, saute, stirring constantly until heated through, approximately 3 minutes. Then remove from the stove and set aside. 6. Crisp the tortillas: Place the tortillas onto a large baking sheet and place into a preheated 400 F oven and toast until lightly crisp, approximately 5 minutes, then remove. 7. Assemble the casserole: Place one 6-inch tortilla on the bottom of the spring-form pan, then take one 6-inch tortilla and cut it in half and place it on the sides to cover the bottom of the 8-inch spring-form pan (see notes below). Then take ¼ of the bean-veggie mixture and place it on top of the tortillas and spread into a thin layer. Cover the veggie layer with ¼ cup of the sauce, then repeat 3 more times, ending with sauce on top. Note: Don’t worry if the sauce doesn’t completely cover the entire veggie layers. 8. Place the taco pie into a preheated 400 F oven and place a baking sheet over top (cookie sheet) to lock in the heat and bake for 20 minutes until heated through. 9. Serve topped with shredded lettuce, chopped tomatoes, avocadoes and cilantro. Cut into wedges, enjoy! For notes, updates & add-ons click: