Wags + Weight Loss Episode 27: Micha’s Getting Her Jawline Back!

Micha’s before and current after photo.

“I am much healthier now!” – Micha

What should you do when you running errands all day and need something to eat? Micha and Eric are here to help you answer that question today. Micha is planning a trip overseas and has tips and brilliant advice from Eric.

Are you having health issues that can be improved by a change in your diet? Today, Micha and Eric also discuss how eating habits can cause and prevent several health issues.

What you’ll hear in this episode:

   Micha’s weight loss results.

   Foods Micha ate this week to lose weight.

  How to eat vegan at Taco Bell and Chipotle.

   How Micha is preparing herself to move overseas.

   How a whole food, plant based diet may help someone going through chemotherapy.

   What eating a whole-food-plant-based-no-oil diet can do to improve your health.

Wags + Weight Loss Episode 26: Saying Yes to a New Lifestyle and New Adventures

Micha hiking the Skyline with Pippen and Moxie.

“The only way you can surpass your limits is by realizing they’re self limitations and stretching them” – Eric

A whole-food-plant-based-no-oil diet will not only improve your outer appearance, but also your physical performance and emotional health. While many take their bodies for granted by mistreating it with poor diet and lack of exercise, the whole-food-plant-based-no-oil lifestyle will show fast results. This lifestyle says yes to new adventures and new experiences you’d never encounter otherwise. So tune into this weeks episode of Wags and Weight Loss with Micha and Eric O’Grey to learn how you can say yes to a new and healthier lifestyle!

What you’ll hear in this episode:

  • Micha’s weight loss results.
  • Eating while traveling.
  • Toxin tolerances.
  • Making excuses to not accomplish your goals.
  • Saying yes to new things.
  • Being in touch with your emotions.
  • Pushing yourself to do new things.
  • Eliminating cholesterol with a plant based diet.
  • Long term benefits of the whole-food-plant-based-no-oil lifestyle.

 

 

 

Wags + Weight Loss Episode 25: Dr. Preeti Kulkarni on Hormonal Imbalances and Weight Loss

Dr. Preeti Kulkarni, N.D.

“We might not be able to change things suddenly, but addressing the underlying causes will help.”

Micha was on vacation this week, so today’s show is a special guest edition with Dr. Preeti Kulkarni. Dr. Preeti is the naturopathic doctor from Cupertino, CA, to whom I credit my weight loss and health transformation. We’ve heard from Dr. Preeti before about diet and exercise, which are regular elements of our podcast, but today’s episode focuses on hormonal imbalances. Join us for this informative and practical conversation!

What you’ll hear in this episode:

  • Dr. Preeti says that the place to begin is to screen for diabetes AND pre-diabetes.
  • What is pre-diabetes and its risk?
  • Dr. Preeti explains the difference in approach of traditional end-point medicine and functional medicine.
  • In 2018, naturopathic doctors will be included under Medicare coverage, specifically to target diabetes prevention.
  • From the CDC: 70% of Americans are overweight or obese.
  • About 86 million Americans have pre-diabetes symptoms now!
  • How to make hormones work correctly:
    • Minimize blood sugar fluctuations
    • Exercise during the first half of the day
    • Eat a good, protein-rich breakfast
  • What are endocrine hormones, and how are they tested?
  • The importance of healthy snacks and meals.
  • How animal proteins relate to insulin-resistance.
  • Animal products—inflammation—diabetes.
  • Many health issues arise from inflammation.
  • A plant-based diet floods the body with nutrients and antioxidants.
  • Dysglycemia: What is it?
  • Lifestyle changes to correct hormonal imbalance.
  • Small steps to make changes.
  • The connection between arthritis, inflammation, and diet.
  • The body’s inflammatory process: the positive and the negative.
  • Benefits of turmeric in fighting inflammation.
  • Thyroid issues, adrenals, and steroid hormones.
  • Hypothyroid and hyperthyroid.
  • Melatonin: the benefits of supplements to get the body back to normal.
  • A new favorite area of study for Dr. Preeti: the gut microbiome and its relation to autoimmune diseases.

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.

References for Hormonal Imbalances  and weight loss:

  1. Metabolism. 2016 May;65(5):757-63. doi: 10.1016/j.metabol.2016.02.010. Epub 2016 Feb 24. Impaired insulin action in the liver, but not in adipose tissue or muscle, is a distinct metabolic feature of impaired fasting glucose in obese humans.Ter Horst KW1Gilijamse PW1Ackermans MT2Soeters MR1Nieuwdorp M3Romijn JA4Serlie MJ5. PMID:27085782
  2. Nature. 2016 Jul 21;535(7612):376-81. Human gut microbes impact host serum metabolome and insulin sensitivity.Pedersen HKGudmundsdottir VNielsen HBHyotylainen TNielsen TJensen BAForslund KHildebrand FPrifti EFalony GLe Chatelier ELevenez F,Doré JMattila IPlichta DRPöhö PHellgren LIArumugam MSunagawa SVieira-Silva SJørgensen THolm JBTrošt KMetaHIT ConsortiumKristiansen KBrix SRaes JWang JHansen TBork PBrunak SOresic MEhrlich SDPedersen O.
  3. Circulation. 2016 Jan 12;133(2):187-225. Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity: A Comprehensive Review. Mozaffarian D1. PMID:  26746178
  4. J American Coll of Nutrition NHANES 1999-2004 2011 Dec 30(6):502-10 People who nuts have a lower risk of diabetes and hypertension – upto 39% lower risk of mortality, 45% especially walnuts. 1 serving of nuts=28g, >3 servings per week had lower risk of CVD 55% and cancer by 40%.
  5. Eur J Clin Invest. 2015 May;45(5):494-503. doi: 10.1111/eci.12423. Epub 2015 Mar 9.Low-normal thyroid function and the pathogenesis of common cardio-metabolic disorders. van Tienhoven-Wind LJ1Dullaart RP. PMID:25690560
  6. Intern Med. 2014;53(3):183-8.History of stress-related health changes: a cue to pursue a diagnosis of latent primary adrenal insufficiency.Yamamoto T1. PMID:24492685
  7. Clin Endocrinol. 2016;84(1):107-114. Effects of Intermission and Resumption of Long-term Testosterone Replacement Therapy on Body Weight and Metabolic Parameters in Hypogonadal in Middle-aged and Elderly Men Aksam Yassin; Yousef Almehmadi; Farid Saad; Gheorghe Doros; Louis Gooren

 

 

Wags + Weight Loss Episode 24: Taste the Rainbow of Plants!

Micha on vacation!

“Within weeks of transitioning to a plant-based diet, your palate will change, and you will begin to prefer the taste of your new, healthier foods.” – Eric

No one can live without food, and most of us enjoy experimenting with it. So why not experiment with a plant-based diet? Not only do plants offer a healthier alternative to animals, but after you learn your herb and spice combinations and how to cook without animals and oil, they also taste better. In addition to improved taste and health, you can experience many other benefits of veganism in your daily life, such as increased energy, improved mental clarity, and a happier mindset. Tune into this episode of Wags and Weight Loss, with Micha and Eric O’Grey, for a taste of this lifestyle.

What you’ll hear in this week’s episode:

· Micha’s weekly weight loss results.
· Becoming more active and positive.
· Sticking to your diet while you travel.
· Working out and elevating your heart rate for maximum results.
· The importance of recovery.
· Why people, the government, and media aren’t promoting veganism.
· Vegan kick starter plans.
· Making tiny steps to commit to the diet and the transition period.
· The necessity of b-12 and D, what to buy and where to find it.
· Correlating energy and weight.
· Plant based diets and chronic disease reduction.
· The importance of getting outside to boosting your vitamin D levels and happiness.
· Getting vegan options at omnivore restaurants
· Eating until you’re physically full

Wags + Weight Loss Episode 23: Changing Your Body and Mind with a Plant Based Diet

Micha being awesome, before our program began and after with current photo from her weight loss results.

A whole food plant based lifestyle will not only change your appearance, but also your emotional health and happiness. The positive changes encountered from your plant based diet should include increased energy levels, enhanced emotions and mood, and improved mental clarity. Listen in to this new episode of Wags + Weight Loss with Eric and Micha for more information!

“Don’t forget to supplement your diet with liquid B-12 drops (cobalamin).” – Eric

What you’ll hear in this week’s episode:

· Micha’s weekly weight loss results.
· The joy of hosting plant based dinners to help others.
· Trying different recipes.
· Time versus money in terms of meal preparation.
· Picking a specific day to prepare meals for the entire week in advance.
· The way changing your diet will spark a new interest in cooking.
· Learning different ways to cook and being experimental.
· Different ways to deal with weighing yourself.
· Skin improvements from a whole food plant based diet.
· Different measurements of health.
· Gaining confidence.
· How what you eat changes you emotionally.
· Sharing views on different lifestyles and being respectful toward others.
· The critical importance of supplementing B-12 on a vegan diet.
· The type of B-12 that Eric recommends, and benefits of B-12 shots.
· Causes of chronic fatigue.
· Different effects on energy from working out.

Wags + Weight Loss Episode 22: Testosterone, Manliness, and Plant Based Nutrition

Eric’s testosterone medical test results, in October 2010 on the standard American diet, then 4 times higher, 2 years later on a whole food, plant based diet.

“It’s not just about weight loss, it’s about optimal health” – Micha

When we think “weight loss”, many of us think of miserable diets and insufferable hours at the gym. In reality, a whole food plant based no oil lifestyle provides a simple and comfortable way to lose weight. Not only do these routines have positive physical health benefits, but result in a healthier mindset. Listen to this new episode, which provides detail about how Eric increased his testosterone by 4 times after transitioning to a plant based diet.

· Being aware of and detailing the calories you consume.
· The futility of starvation.
· Using encouragement or apps to help with your eating
· Micha’s weekly results.
· Physical and mental benefits of weight loss.
· Plant based diets and controlling chronic disease.
· Genetic health issues and bad habits.
· Toxic masculinity and associating meat consumption with masculinity.
· Boost testosterone by eliminating animal products.
· Loving your body regardless of your size
· Openly talking and sharing your diet and lifestyle to inspire others.

Commentary from Eric and resources:

As shown in my test results graph comparison, on the standard American diet of junk food and animal products, my testosterone tested at 269 nanograms per decaliter, which are typical results for an 80 year old man. Two years later, in December 2012, after eliminating all animal products and strictly consuming a whole food plant based (vegan) diet, my testosterone tested four times higher at 1111 ng/dL, which are optimal results for an 18 year old man.

When my male friends express to me that consumption of animal products is somehow “manly”, I answer conclusively that I am much more manly after I stopped eating animal products. I do not need to use Viagra or other drugs. Would you like your man to be more manly? Here are some short, entertaining, well-cited and easy to understand videos from our friends at Nutritionfacts.org to explain why healthy vegan men have higher average testosterone and sperm counts with better sexual health than omnivore men:

https://nutritionfacts.org/video/dairy-estrogen-and-male-fertility/

https://nutritionfacts.org/video/the-effect-of-animal-protein-on-stress-hormones-testosterone-and-pregnancy/

https://nutritionfacts.org/video/dietary-pollutants-may-affect-testosterone-levels/

https://nutritionfacts.org/video/best-foods-to-improve-sexual-function/

https://nutritionfacts.org/video/anabolic-steroids-in-meat/

https://nutritionfacts.org/video/dairy-sexual-precocity/

https://nutritionfacts.org/video/chicken-consumption-and-the-feminization-of-male-genitalia/

Wags + Weight Loss Episode 21: Changes to Body and Mind from a Plant Based Diet

Micha’s most recent before and after!

“Please eat more fruits and vegetables!” – Eric O’Grey

Have you fully embraced the whole-food-plant-based lifestyle like Abbie and Micha? How has your body changed since you began eating more fruits and vegetables? Abbie and Micha discuss how their bodies and mindsets have changed with their coach Eric O’Grey in this new episode of Wags & Weight Loss. They will also be talking about health differences between types of fruits and vegetables. Just click the play button to hear all about it!

What you’ll hear in this episode:

• Abbie and Micha’s weekly weight loss results.
• How Abbie and Micha’s body sizes have changed.
• What are the differences between fresh fruit and dried fruit?
• When to use Larabars and other snacks when traveling and away from home.
• The teams summer plans.

 

Wags + Weight Loss Episode 20: Staying Healthy While Traveling

Micha celebrates 32 pounds lost on her whole food plant based no oil diet!

“Even if I NEVER lost another pound, I’m NEVER going back to my previous lifestyle.” – Micha

In this week’s episode, Abbie and Micha discuss their up-and-down progress and struggles, especially the challenges of staying on a whole food plant based no oil diet while traveling. Abbie has just returned from recent travels to Japan and Singapore, and Micha plans an upcoming road trip to visit her family. Join us to learn how to eat healthy while on the road.

What you’ll hear in this episode:

  • Why starving lowers your metabolism and yields negative weight loss results.
  • Vegan go-to meals when traveling.
  • The enigma of visually apparent weight loss and smaller sizes, but not necessarily on the scales.
  • The importance of a food journal.
  • The goal: at least 3 meals daily of small, satisfying portions.
  • Abbie’s international travels and the challenge of vegan eating in Singapore and Japan.
  • Meal prep tips to minimize meal preparation time.
  • Letting go of your “food emotions.”
  • “The best ramen I’ve ever had!”
  • What it takes to provide fruits, vegetables, and whole grains.
  • America’s “food terrorism.”
  • Why a naturopathic doctor may be better than a medical doctor for nutrition advice.

 

Wags + Weight Loss Episode 19: Healthy Plant Based Food Versus Vegan Junk Food

Micha enjoying delicious vegan food with a friend

Whether you’re eating for flavor, emotional, or psychological reasons, plant based nutrition offers a healthier alternative to the standard American diet. Tune into this week’s episode of Wags and Weight Loss for a fun and informative conversation with Micha and Eric talking about the many benefits of a whole food, plant based, no oil diet.

“How do you know you won’t like it if you haven’t tried it?” – Eric

What you’ll hear in this week’s episode:

  • Healthy eating in Asian countries.
  • Traveling while vegan.
  • Micha’s weight loss results.
  • Challenges of being Vegan.
  • All about white rice vs. Brown rice.
  • Using a pressure cooker.
  • Fine tuning habits to maximize results.
  • Approximating ingredients versus using exact measurements.
  • Consuming enough calories on a daily basis.
  • Junk food vegans versus healthy vegans.
  • Personal health reasons to be vegan.
  • Aches and pains.
  • Going vegan on a trail basis to start.
  • The perils of emotional eating.
  • Breaking through barriers to achieve your goals.

Resources:

https://www.myfitnesspal.com

 

Wags + Weight Loss Episode 18: Weight Loss Begins in Your Kitchen

Micha’s new summer look!

“Try to eat consistently” – Eric

Most us would rather eat than exercise, while sitting in admiration of those attaining the goals we wish we could achieve. What many people fail to realize is how possible it is to achieve the results you want without extreme exercise, and it all starts in your kitchen. Join Abbie and Micha in their journey to achieve their goal of weight loss in real situations, by eating a whole food plant based diet.

What you’ll hear in this episode:

  • Reasons for gaining weight.
  • The importance of preparing your own meals to control what goes into your body.
  • Staying consistent in your nutrition and exercise program.
  • Drinking water and over-hydration.
  • Getting back on track after a bad week.
  • The importance of warming up versus stretching.
  • Stretching versus dynamic stretching.
  • Cooking and the benefits of having a good cooking space.
  • Using spices & the importance of healthy eating.
  • Substituting ingredients.
  • Being honest about real situations and set backs.

Recommended resources:

Waterlogged: The Serious Problem of Overhydration in Endurance Sports, by Dr. Tim Noakes, M.D.

 

Wags + Weight Loss Episode 17: Eating Healthy While On the Road

Pippen dreaming about Micha coming home.

“Food isn’t necessarily food anymore.” – Eric O’Grey

Do you travel on business and have limited food choices from catering and restaurants? Are you provided with vegan food choices? Most likely, not. Listen to this episode for a great discussion about how to eat as healthy as possible when on the road, what questions to ask your server, and what to avoid.

What you’ll hear in this episode:

  • Abbie and Micha’s weigh loss results.
  • The challenges of being on a plant based diet while traveling.
  • How asking questions helped Abbie find healthy food on her recent road trip.
  • Things to carry while traveling to help from getting hungry when you can’t find food you can eat.

 

Wags + Weight Loss Episode 16: Guest Podcast with Melody Chen of Love and Second Chances Rescue

“No one said it would be easy, they only said it would be worth it.” – Melody Chen

Are you thinking about adopting a dog? Do you live in the East Bay Area of Northern California? Have you considered the advantages of adopting an older dog? If you are unsure or need more information about where to adopt a dog, or what type of dog to adopt, you must listen to this new episode with Melody Chen from Love and Second Chances dog shelter! This is a super fun and informative episode, and is all about dogs and pet shelters!

What you’ll hear in this episode:

  • Meet Melody Chen and learn all about Love and Second Chances pet rescue!
  • Love and Second Chances is where Micha adopted Pippen, and she raves about the experience.
  • Why it is important to donate to local dog shelters-because they save lives in your community!
  • Why volunteers are needed at local shelters.
  • Learn about the day in the life of a shelter and shelter workers.
  • The importance of matching the right person to the right dog.
  • The advantages of having an open mind when looking for an adoptable dog.
  • The positives of adopting adult dogs.
  • Why puppies are cute for a reason.
  • Eric’s matchmaking experience when he adopted Peety.
  • Micha’s awesome weight loss results for the previous week.
  • The benefits of being able to cook your own food.

Resources:

Love & Second Chances (website)

Love & Second Chances (Facebook)

Wags + Weight Loss Episode 15: Avoiding Processed Oil During Weight Loss

Making home made vegetable broth from vegetable scraps

“It’s the tiny changes we make that add up and make a difference.” – Eric O’Grey

What is the effect of consuming processed oil, including adding oil to your cooking, on weight loss efforts? What can cutting processed oil out of your diet entirely do for you? Today, Eric will elaborate on the effects of consuming oils and how staying away from them can improve your weight loss results. So listen in to this new episode of Wags and Weight Loss learn how you can become the best version of yourself!
What you’ll hear in this episode:
  • Abbie and Micha’s weight loss results (hint: they were awesome!)
  • The effect of processed oil on your body.
  • How many calories are in one tablespoon of oil?
  • Is oil healthy for you?
  • Is olive oil processed?
  • Types of fats that are good for you and help your body.
  • Foods that you should avoid when you want to lose weight.
  • How many nuts you should consume in one day?
  • How to make your own vegetable broth from plant scraps (see recipe below)
  • How to use vegetable broth rather than oil in stove top cooking to steam fry or liquid saute (see recipe below)
Resources:

I am frequently asked whether processed oils, especially olive oil and coconut oil, should be part of a healthy diet. My answer is always no, and people often challenge my response with citations to blog posts and specious Internet information stating the opposite. As I discuss in this podcast episode, I’m not necessarily saying that olive oil and coconut oil are unhealthy per se, and I sometimes consume them myself as part of a restaurant meal when I have no option to exclude oils from my meal. But it is simply a matter of common sense, and the laws of thermodynamics, that you should attempt to strictly avoid all processed oils while trying to lose weight. Why? Because 1 tbsp of olive oil is 120 calories (kcal). One pound of body fat equals about 3500 calories. If you consume one extra tbsp of oil per day beyond your metabolic needs, that adds up to one pound of weight gained per month, or 12 pounds per year, or 120 pounds in a decade. And who uses just one tbsp of olive oil in cooking? Most people use 2 or 3 tbsp in stovetop cooking. By strictly avoiding oil, as a matter of physics, you will lose weight faster than if you add oil to your cooking. But how do you cook without oil? I find it easy, healthier, more nutritious, and more flavorful than cooking with oil. Please follow these instructions to liquid saute (also referred to as steam frying) with vegetable broth instead of oil.

Recycle all vegetable tops, peels, and expiring produce to make broth rather than throw these scraps in the garbage or disposer. Keep a gallon size bag in the freezer and fill it with the vegetable ends and peels you generate while preparing meals. When the bag is full, dump it into your pressure cooker, add 8 cups of water, and salt to taste. I also add a piece of kombu to my vegetable broth for additional nutrients and a hint of ocean flavor. Set the manual timer on your pressure cooker for 10 minutes, then use the quick pressure release when the timer beeps. If you don’t have a pressure cooker, just simmer in a large pot for an hour. Strain solids from your liquid when done. Refrigerate unused vegetable broth and use within one week or freeze. I refrigerate vegetable broth in squirt bottles in my refrigerator for easy use in cooking.

To liquid saute (steam fry), begin by squirting several tbsp of vegetable broth into a heated pan. As it begins to bubble, add your food and saute exactly as you would with oil. As your broth evaporates, replenish by squirting in more. When a brown film forms on the bottom of your pan, deglaze the pan with additional broth and a flat wooden spatula to add additional color, flavor and nutrients from the broth to your food.

I normally do not cite to blog posts and this is definitely not an endorsement of any programs or services, but this rebuttal about the health benefits of olive oil and using it in cooking is well written and referenced: The Truth About Olive Oil

Wags + Weight Loss Episode 14: Increase Metabolism and Reverse Type 2 Diabetes with a Plant Based Diet

Eric’s morning smoothie ingredients.

“Your metabolism increases on a whole food plant based diet.” – Eric

Last week Micha went on a vegan based retreat (Eric refers to it as a “tree hugging seminar”). The food at Micha’s retreat was all plant based, but she had no control over what she was served, and it was prepared with a lot of oils. Consequently, Micha gained weight this week, but in true Micha fashion, she is not allowing this temporary setback to discourage her and looks at it as a learning opportunity. Micha is anxious to get back on track this week.

Abbie had great weight loss results this week, and really enhances this session with her questions. Abbie has some friends with diabetes. As she was telling them about her whole food plant based diet, they expressed concern regarding the high percentage of carbohydrates in her diet and how that might affect their diabetes. While she didn’t know how to answer, Eric explains generally accepted current medical science regarding type 2 diabetes and how he reversed his completely by abstaining from animal products entirely and switching to the same whole food, plant based, no oil nutrition lifestyle advocated in this podcast series. Also discussed is why it is important to entirely abstain from added oils during your weight loss transition, to maximize your weight loss results and your health.

This is one of our most information packed episodes to date, with easy to understand medical and scientific references posted below the main points discussed. Also provided below is Eric’s complete morning smoothie recipe, which is intended to maximize your vitality by providing all or most of your recommended daily vitamins and minerals from whole plant sources.

What You Will Hear:

  • The importance of not using any oils in your cooking – period.
  • The differences between a vegan diet and a healthy vegan diet.
  • The importance of daily exercise of at least walking for half an hour twice each day – and the difference between walking and “steps”.
  • Diabetes and the whole food plant based diet.
  • Do I gain more if I eat at night? Truth or myth?
  • Eric’s awesome morning smoothie recipe.

 

 

Resources discussed:

Why a whole food plant based diet is the best method for reversing type 2 diabetes: please watch these interested and informative 5 minute videos by Dr. Michael Greger of nutritionfacts.org:

https://nutritionfacts.org/video/what-causes-insulin-resistance/

https://nutritionfacts.org/video/diabetes-as-a-disease-of-fat-toxicity/

https://nutritionfacts.org/video/plant-based-diets-for-diabetes/

The science and common sense behind why a whole food plant based diet will increase your metabolism: from my previous blog post, with resources:

Avoiding the weight loss whiplash – my rebuttal to the New York Times

oxo good grips (the airtight food containers shown in the featured photo above that Eric uses in his pantry)

Eric’s Maximum Nutrition Morning Smoothie Recipe

10-15 minutes prep / Serves 2

I prepare my smoothies with nutrition most important and taste secondary. Use a high speed blender for best and fastest results. With a standard blender, you will need to add ingredients one at a time and keep the mixture thin. Add water as needed to achieve your desired consistency.

PLEASE READ THE INFORMATION BELOW CAREFULLY. I’M NOT SUGGESTING THAT YOU ADD ALL THE INGREDIENTS BELOW – NOR WOULD THAT BE POSSIBLE. INSTEAD, I’M SPECIFYING THAT YOU CHOOSE BETWEEN THE DIFFERENT POSSIBLE INGREDIENTS LISTED.

Fruits: My usual smoothie includes ONE of the fruit combinations below.  I try to use fruits that are organic and available fresh from a local farmers market or supermarket, or frozen in large bulk quantities from a warehouse club.

Tropical: 1 banana, 1/4 fresh pineapple, 1 fresh mango

Berry: 1 cup cherries, 1 cup strawberries, 1 cup blueberries

Kiwi Banana: 2 bananas, 4 kiwis (skin on)

Banana Strawberry: 2 bananas, 2 cups strawberries

Blueberry Pear: 2 cups blueberries, 2 pears

Apple Grape: 2 apples, 2 cups red/purple or blue/black grapes

Vegetables: The vegetables listed below are relatively taste neutral when fresh and raw, meaning that you are unlikely to taste them when mixed with fruit. I use 2-3 of the veggies in my smoothies in the amounts listed:

1 leaf of kale

1 cup of spinach

1 cup dandelion greens

1 cup beet greens

1 cup sprouts

2 carrots

1 leaf collard greens

1 cup arugula

1/2 cup red cabbage

Other ingredients: I include each ingredient below in my morning smoothie. In addition to the vitamins, minerals, and phytonutrients provided by each ingredient, other purported health benefits are listed in parenthesis.  For more detail about the health benefits of each ingredient, enter the ingredient name in the search box on nutritionfacts.org and watch the short video associated with the term.

2 tbsp raw cacao powder (energy and physical stamina – note, this is not cocoa powder)

1 tbsp raw walnuts (omega-3s and numerous other health benefits)

6 raw almonds (various health benefits)

1 Brazil nuts (selenium)

1 tbsp dried goji berries (antioxidants)

2 tbsp flax seeds (omega-3s and cancer fighting lignans)

1 tbsp spearmint or peppermint flakes (enhanced oxygen delivery and athletic performance)

1 tbsp maca powder (libido enhancement)

1 tsp Ceylon cinnamon (weight loss and other health benefits)

1 tsp chia seeds (omega-3s and cancer fighting lignans)

1/2 inch fresh ginger root (anti-inflammatory and other health benefits)

1/2 tsp turmeric (anti-inflammatory and many other health benefits

1/4 tsp black pepper (enhanced bioavailability of nutrients)

1/8 tsp cayenne pepper (weight loss)

Just add ingredients to your high speed blender, puree and enjoy!

 

Wags + Weight Loss Episode 13: Jaye’s 74 Pound Success – a Weight Loss Love Story

Jaye’s before and after photos

“When you’re happy, you can do anything.” – Jaye

DISCLAIMERS:

Jaye’s “before” photo above is from 2016, and shows how she looked at 197 pounds when we got back together in September 2016 after being apart for 40 years. Jaye’s “after” photo above was taken on 4/21/17 with a Canon 50 mm lens set to f/1.6 and ISO 200. Jaye is 123 pounds in her “after” photo. Neither image is “photoshopped,” although the outdoors lighting in the “before” photo is rather severe and the “after” picture is taken with softer, professional lighting. Jaye applied her own makeup in the “after” photo.

Jaye did not receive ANY plastic surgery or dermatology services during her transition (or at any other point in her life). To be clear, the results shown in Jaye’s “after” photo does not involve any type of plastic surgery, Botox, fillers, liposuction, dermabrasion, potions, ointments or anything similar.

While Jaye’s results are stunning, most people will not and should not expect to achieve such dramatic results, especially within such a short time frame. Her results are perhaps the best I’ve ever seen, including my own. Jaye’s results are based on completely adhering to a whole food, plant based, no-oil diet (and mostly organic) for the entire eight month period of her transition. Her exercise during her transition was limited to walking my dog Jake for a half an hour before meals, twice each day, with light resistance training 2 or 3 days per week for 30 to 45 minutes during the last few months of her transition. Jaye lives with her mentor and coach (me, Eric), and received daily guidance, encouragement, nutrition education, and cooking lessons every day during her transition. Jaye has high discipline and did not “cheat” or “backslide” on her diet (not once). I attribute her dramatic skin improvements and weight loss to our diet, especially to our twice daily smoothies, which are high in phytonutrients and fiber (especially from sprouts and other vegetables), anti-oxidants (from fruits, and especially berries), and to foods rich in beta-carotene (especially carrots and sweet potatoes).

PODCAST NOTES AND LOVE STORY:

Jaye and I were high school sweethearts, and dated from age 15 to 17, when I joined the Army and we lost contact. We thought about each other often for the next 40 years, and both hoped to see each other again during our lifetimes. When the Eric & Peety film came out, we reconnected, and then decided to resume our relationship beginning in September 2016. We were then married in December 2016.

Listen to today’s special episode of Wags + Weight Loss to hear Eric and Jaye’s weight loss and love story, and exactly what Jaye did to achieve her dramatic results. This is a love story for the ages, and has been years in the making. You won’t want to miss it!

Jaye’s weight loss results, by week:

In addition to their love story, in this episode Jaye and Eric discuss:

  • The many ways Jaye has benefited from her new vegan lifestyle.
  • What Jaye ate before reconnecting with Eric.
  • The foods that Jaye and Eric enjoy eating
  • The healthy ways to add flavor to foods with herbs and spices.
  • How to liquid saute with vegetable broth instead of oils.
  • How to make your own vegetable broth.
  • The health problems that Jaye had that have completely disappeared based on her new lifestyle.
  • How Jaye’s family and friends have reacted to her weight loss.
  • The difference between goal weight and optimal weight.
  • The benefits of just walking for 30 minutes before meals, twice each day.

Resources:

Would you like to try and achieve similar results?  Then please follow our podcast, starting with the introductory episode, and become the awesome person you’ve always wanted to be!  But first, please:

  1. Be under a doctor’s supervision. Whether you think you need to be under a doctor’s supervision or not, you will want to record your progress, starting with a comprehensive medical exam and tracking your weight on a weekly basis.
  2. Watch these films on Netflix:
  1.  Acquire and read these books:
  • How Not to Die:  The best, most complete, comprehensive book on how a plant based diet will maximize your lifespan and reduce your risk of preventable disease, including cancer, obesity, and Type 2 diabetes.  Includes an easy to follow guide on what to eat to add years to your life. Greger, M., M.D., & Stone, G. (2015). How not to die: Discover the foods scientifically proven to prevent and reverse disease. New York: Flatiron Books.
  • The Starch SolutionA complete primer on how to practice a whole food plant based diet without added oil or sugar.  McDougall, J. A., & McDougall, M. A. (2012). The starch solution: Eat the foods you love, regain your health, and lose the weight for good!New York: Rodale.
  • The Forks Over Knives Cookbook:A great collection of fast and easy recipes that can be prepared from common ingredients in 20 to 30 minutes. Sroufe, D. (2012). Forks over knives–the cookbook: Over 300 recipes for plant-based eating all through the year. New York:  Workman Publishing.