Dr. Preeti Kulkarni, N.D.

Our topic today: How to enhance your plant-based diet with herbs, spices and herbal extracts.

Welcome to a special bonus edition of our podcast! Today’s conversation is not with Shmulik as usual, but to our returning guest, Dr. Preeti Kulkarni, N.D., of Cupertino, California.  Dr. Preeti is the naturopathic doctor to whom I credit with guiding my weight loss and personal transformation. Join us!

What you’ll hear in this episode:

• There is significant research supporting the beneficial medicinal use of herbs and extracts, such as turmeric, ginger and garlic, in our diet.
• A doctor’s responsibility includes teaching patients how to be healthy.
• Dr. Preeti explains her concept of transforming the student into the teacher, as Eric is demonstrating with Shmulik.
• Eric, who is not a medical professional, can still provide valid coaching and mentoring based on his self-education and personal experience going through the same health transformation himself, without interpreting medical results, diagnosing, or prescribing treatment plans.
• Dr. Preeti addresses a listener question about weight loss, blood sugar, getting off medication, and how to find a naturopathic doctor.
• Why it’s important to individualize nutrition plans.
• How a grain-heavy diet disrupts blood sugar.
• Why you should base your diet on whole plants prepared without added sugar or oil.
• A Harvard study showed that a higher intake of fruits and vegetables reduced heart disease.
• Why individual coaching has been instrumental in Shmulik’s success.
• How cinnamon extract helps balance blood sugar levels.
• The importance of herb quality—KNOW your source!
• How Eric incorporates fruits, vegetables, and herbs into his morning smoothie.
• Other helpful herbs and plants include turmeric, ginger, garlic, goji berries, aloe vera juice, almonds, walnuts, flax seeds, seaweed, and cayenne.
• How garlic speeds up weight loss progress (Shmulik, this is for you!)
• Why spicy foods help promote weight loss.
• Herbs and spices need to be synergistic and not antagonistic.
• Dr. Preeti explains how to detect food allergies and sensitivities.
• The top four foods with sensitivity: gluten, dairy, corn, and soy.
• The dangers of GMO corn!
• Eric explains his food sensitivities to gluten and corn.

Dr. Preeti practices in Cupertino, California.  Her website:  www.coreintegrative.com

To request a consultation with Dr. Preeti, please call and leave a voicemail at 408-724-1486.

Sources quoted in this episode:

1. Lieberman JA, Sicherer SH. The diagnosis of food allergy. Rhinol Allergy. 2010 Nov-Dec;24(6):439-43. doi: 10.2500/ajra.2010.24.3515.
2. Wood RA. Diagnostic elimination diets and oral food provocation. Immunol Allergy. 2015;101:87-95. doi: 10.1159/000371680. Epub 2015 May 21.
3. Eigenmann PA, Oh JW, Beyer K. Diagnostic testing in the evaluation of food allergy. Clin North Am. 2011 Apr;58(2):351-62, ix. doi: 10.1016/j.pcl.2011.02.003.
4. Mrema EJ, Rubino FM, Brambilla G, Moretto A, Tsatsakis AM, Colosio C. Persistent organochlorinated pesticides and mechanisms of their toxicity. Toxicology. 2013 May 10;307:74-88. doi: 10.1016/j.tox.2012.11.015. Epub 2012 Dec 3.

Malini’s Herbal Tea

Dr. Preeti’s grandmother, Malini, practiced Ayurvedic medicine, which is a holistic system based on the belief that health and wellness depends on balancing the health of the mind, body, and spirit. Dr. Preeti remembers her grandmother making this tea each day to promote health and boost the immune system of her family, and still enjoys it to this day. Dr. Preeti now offers Malini’s recipe for the health and happiness of you and your family. Enjoy!

Shmulik taking a break with his dogs.

“I followed all of your orders from last week.”

Welcome to week 12 of our reality podcast, with Eric O’Grey in Spokane, Washington coaching Shmulik Shwartz in Lehavim, Israel to lose 140 pounds in 10 months so the two can run the Jerusalem marathon together in March 2017!

Let’s check in with Shmulik on his current weight loss. He is at 127.4 kg, which makes a total loss so far of 23.6 kg, or 51.9 pounds! Shmulik made some changes to his diet last week and lost over 4 pounds, so let’s find out how he did it!

In this episode, Shmulik and Eric discuss the following:

• Last week, Shmulik eliminated all bread and oil
• In addition to lots of wild rice and beans, Shmulik tried edamame and loves it!
• Shmulik’s son has been inspired to join Shmulik in his plant-based diet.
• Some of Shmulik’s friends and family will hopefully appear on the show in the near future!
• Most of our listeners want to know more about plant-based eating, want to lose weight and eliminate medications, and want to know more about rescue dogs.
• Shmulik discusses the growth of dog therapy in Israel and the new facilities he is now visiting with his therapy dogs.
• Shmulik explains why he feels like smiling now!
• Shmulik has experienced ankle pain with his current exercise program.
• Eric advises Shmulik to NOT overdo his walking and risk injury.
• What are the best exercises in the gym?
• To minimize the risk to Shmulik’s ankles, Eric advises him to split his walks into two shorter sessions and not to overdo it on Saturday.
• More sessions of walking with shorter distances and 2 km runs mixed in
• Eric advises Shmulik to find an app that will track food intake and exercise in relation to calories consumed and calories burned.
• Shmulik reports that his dogs are doing well this week.
• Eric explains how the weekly weight loss will decrease as Shmulik moves toward his optimum weight.

Shmulik and his wife in the kitchen preparing a pepper dish

“When you crave  something, it’s hard to control how much you eat.”

It’s time for another check-in with Shmulik! His weight loss is now at 47.5 lbs., but has slowed recently. From his starting weight of 332 lbs., he’s down to 284.7. Eric addresses the possible reasons for these mediocre results and discusses adjustments that Shmulik needs to make. Join us!

Spoiler:  Next Week Shmulik has Amazing Results.  Tune in Next Week for Sure!

What you’ll hear in this episode:

• Your dynamic duo discuss Shmulik’s current exercise program, with Fridays off and a long workout on Saturdays.
• Shmulik’s big accomplishment: running for 2 km!
• Shmulik’s achievable running goals: increase from 2 km to 5 km
• Shmulik thinks his food portions are too big, but Eric is convinced that he’s eating too much of the wrong things
• Eric’s food advice for Shmulik:
  • Eliminate ALL bread and ALL oil – let’s stop screwing around and get back to basics.
  • Eat green vegetables, beans, rice, potatoes, and lentils.
  • Season food liberally with salt, pepper, herbs, spices, and soy sauce.
  • Try steaming or steam-frying with water or broth (Eric explains).
  • Use fresh fruits for snacks.
  • Focus on watermelon (CORRECTION:  IN THIS PODCAST, I say that a half a watermelon is about 100 calories.  That is not correct.  Two cups of watermelon are about 100 calories.  What I should have said is:  don’t focus on calories.  Eat a whole food, plant based diet, as much as you want until you are satisfied, and with light to moderate exercise, you will lose weight and ultimately achieve your optimal weight.  Of course you can enjoy watermelon as part of a WFPB diet.  Don’t worry about the calories, worry about the food. Thanks to the listener who corrected me on this point).
• Going 100% plants with NO oil and bread will maximize and jump start weight loss.
• Eric’s advice about using dates – basically don’t until you achieve your weight loss goal.
•  Eric’s advice about meat substitutes.
• Favorite way to prepare tofu? Cut into strips, grill, then marinate in soy sauce and serve with rice.
• Eric advises Shmulik to experiment more with tofu and tempeh.
• Shmulik discusses the current problem with his dog, Red. He’s on the mend!

So Flavorful and So Healthy: Pasta and Alfredo Sauce Made from Cauliflower with a Smoked Cheese Flavor

Avigail Bechor with Shmulik Schwartz

“The best food we will ever eat is the food we make for ourselves.” Avigail Bechor

Welcome to week 10 of our reality podcast, with Eric O’Grey in Spokane, Washington coaching Shmulik Shwartz in Lehavim, Israel to lose 140 pounds in 10 months so the two can run the Jerusalem marathon together in March 2017!

Today’s podcast features Avigail Bechor, a friend of Shmulik! Shmulik lost 5 pounds last week! That means Shmulik now weighs 286.9 pounds, for a total weight loss of 45.3 pounds! So let’s catch up with all the detail of Shmulik’s week! Abigail is a nurse in Israel, and is an expert in bariatric surgury, based on personal and professional experience. Avigail’s practice is focused on counseling others following bariatric surgery.  After her own bariatric surgery, Avigail learned that weight loss surgery will not solve the problems of obesity unless the behavior underlying obesity is also addressed.  When people are looking for a quick fix to weight loss problems through bariatric surgery, they will likely regain some or all of their weight after an initial loss from the surgery. And there are other options to bariatric surgery, and that’s what we talk about today!

Shmulik and Abigail discuss:

• Shmulik is back on track with his weight loss goals and feels that he has transitioned to a new level!
• Shumlik’s exercise program is going well and he has begun a walk run program with jogging short distances during his walks.
• His legs are getting stronger!
• Just walk – don’t focus on burning calories or other metrics when you exercise – just walk!
• Avigail discusses the four main types of Bariatric surgery and the differences between them.
• Avigail explains why people have to deal with the mental and emotional part of weight gain before they choose a surgical option.
• Why it is so important to eat healthy and unprocessed foods and not processed diet foods.
• Why we have to stop looking for quick fixes to our problems, especially obesity and weight loss!
• Why Avigail would not have bariatric surgery again if she could go back in time and change her mind.
• How your body automatically knows how much food to consume when you nourish it with proper whole plant-based nutrition.
• Why spending time preparing your food helps you eat mindfully.
• Industrial food does not have the nutrients your body needs.
• Shop the perimeter of the grocery stores for the whole food options – stay out of the center.
• Why Avigail encourages you to buy food and groceries online when possible.
• What you can do that will automatically make you lose weight
• Follow the money to understand the diet industry – there’s money to be made with surgery and diet products, but no money to be made with a whole food, plant based diet.
• Scheduling sleep, scheduling self-care and scheduling exercise is critical for your success.
• Avigail’s main advice: Don’t eat any processed foods with ingredients you don’t recognize. Don’t try to be thinner. You don’t need to count calories when you eat the right foods. Try to be happier and healthier instead, and watch the weight come off automatically!

Connect with Abigail at https://www.facebook.com/Avigail.bmi/

Shmulik inspiring everyone he meets on his daily walks.

“My bad week was for the best because it tuned me up!”

Welcome to week 9 of our reality podcast, with Eric O’Grey in Spokane, Washington coaching Shmulik Shwartz in Lehavim, Israel to lose 140 pounds in 10 months so the two can run the Jerusalem marathon together in March 2017!

It’s time for our weekly check in with Shmulik – but since this podcast is based on reality and honesty – this was not a good week for either Eric or Shmulik, as both encountered and overcame disasters and setbacks. Eric had technical difficulties on the first attempt to record this show, which resulted in recording only one side of the conversation. So this show is a re-recording. And Shmulik encountered his first setback and weight gain – an increase of 1 pound this past week. Shmulik’s weight, which began at 332 pounds on May 23, is now 291.9 pounds. As Eric explains, occasional setbacks are inevitable, but it’s not about the setback, it’s how you recover and overcome it! Everyone who has ever achieved anything worthwhile has overcome setbacks and adversity! Spoiler: Shmulik makes up for this setback with great results next week.  But let’s stay in the present and get into this week’s conversation with Shmulik!

What you’ll hear in this episode:

• Shmulik 8 week weight loss streak was broken by a 1 pound weight gain this week. Why?
• Shmulik’s setback was caused by feeling of hopelessness, uncertainty and doubt.
• The week started fine, but then Shmulik received well-intentioned advice from friends who wanted to cushion the effect of what they believed would be his inevitable weight loss failure and ability to run the Jerusalem marathon by March.
• Based on accepting the belief that he was destined to fail, Shmulik missed three days of exercise, and instead of exercising, he ate! The old Shmulik was out and raging!
• But then Shmulik’s son encouraged him, and asked:  Of the people whose thoughts you allowed into your head, have any of them ever lost 140 pounds? Are any of them running coaches or weight loss mentors? Have any ever run a marathon? No? Then why are you listening to them, listen to Eric instead! Eric replies that Shmulik has a very smart son who is destined to be a leader.
• Eric explains why exercise has multiple benefits for weight loss: you consume calories while exercising, depending on the exercise, you increase your metabolic rate to consume more calories even after exercising, and importantly, you reduce hunger causing hormones that increase your appetite during and after exercise. By following Eric’s simple plan and at least walking for a half an hour twice each day, especially in the morning and before dinner, you will burn calories and eat less.
• Shmulik’s mindset has improved and he’s back on the program and focused on success again!
• Shmulik continues his regular exercise in the gym each morning and his long walks each evening.
• Eric’s main message to Shmulik:
  • Struggles are inevitable, and when you have one, DON’T give up!
  • When you have a setback, cowboy up and get back on the program the very next day!
  • You are still doing your best and achieving remarkable results!
  • Failure is temporary, success is permanent!
  • Shmulik is a winner!
  • At least Shmulik didn’t backslide into eating animal products!
  • Don’t listen to people who bring you down – if you can’t believe in yourself, believe in me, I succeeded on this program and so can you!
• Eric and Shmulik recap all the reasons Shmulik MUST succeed – for himself, for his family, for his dogs, and for all the children he helps who believe in him and need him!
• Shmulik’s goal is to be 240 pounds by end of September and under 200 pounds by December!
• From a weight of 200 pounds in December, Shmulik will have time to fully train and be in shape for the Jerusalem marathon in March!
• Update on the TV show Shmulik will appear on later this year – let’s give them “after” results that will inspire everyone watching the show to see how easy it is to achieve the same results: the solution to obesity and health problems is as simple as plant based nutrition and walking a dog for at least a half an hour twice each day!
• Shmulik’s Before vs. Now (Listen to see what he prayed for at his lowest point!)
• Update on Shmulik’s dream of his training facility for therapy dogs:
  • He’s talking and meeting with people
  • He’s created a Business Plan
  • The next step? Finding a location and financial contributors
• Update on the dog sled carriage event and photos to come!