Exercise with diet

We spend a lot of time recommending which foods to consume and which foods to avoid in developing a healthier lifestyle. In our recommendations we point to the studies done by T. Colin Campbell and Caldwell B. Esselstyn as proof that plant-based diets are a key component in improving your health

However, even though Dr. Campbell and Dr. Esselstyn spend the majority of their books suggesting the best foods to consume, it should not be assumed that they believe that only a healthy diet is enough. If their lifestyles are any indication, they believe a healthy diet should be complemented with regular exercise for the best results. Although both men are in their late-70s, Campbell continues to run to stay in shape, and Esselstyn, a former Olympic rowing champion, still lifts weights, swims a mile every day, and bikes. Even Esselstyn's wife, Ann, runs, weight trains and practices yoga.

If there's more to be learned from these three it's that it's never too late to start exercising. Whether you're in your 30s or your 70s, it's important to stay active. The key is finding forms of exerise fit for your present physical conditions. Consult a professional in determining what kind of exercise is best for your current physical state.

Staying persistent is the key. Do whatever it takes to motivate you to continue exercising. Set goals and challenges for yourself (once again, never do more than your health permits you). Pair up with an exercise partner to motivate each other.

Like Dr. Esselstyn says, you are in control.

Esselstyn's Black Bean-Oatmeal Burgers

Most people choose to have a salad or sandwich for lunch. However, finding appealing sandwiches devoid of meat can be tough for vegetarians and those searching for healthier options.

But Dr. Caldwell B. Esselstyn, Jr. has gone the extra mile in his recent health book by providing recipes for those willing to make the change to the plant-based diet he advocates. In this way, readers can see for themselves that switching to a healthier plant-based diet does not mean losing variety in their diets, nor does it mean eating dishes that are dull and stomach-turning.

The following excerpt from Prevent and Reverse Heart Disease (Penguin Group, 2007) by Caldwell B. Esselstyn, Jr., M.D. details a healthy lunch alternative:

(EXCERPT FROM PAGES 212 AND 213)

Black Bean-Oatmeal Burgers
(Makes 6-10 Burgers)

Betsy Brown, whose husband, Gene, is a patient, created these burgers. She wrote: “I’ve been thinking about a veggie burger that does not squish. I’ve decided the first ingredient would have to be concrete.” These delicious burgers do squish just a little, but they melt in your mouth.

1 15-ounce can black beans, drained and rinsed
1 14.5-ounce can tomatoes with zesty mild chilies
1 garlic clove, minced, or 1 teaspoon garlic powder
1 teaspoon onion powder
2 green onions, chopped
1 cup chopped carrots
1 cup cilantro or parsley
2 cups old-fashioned rolled oats

1. Preheat oven to 400 degrees
2. Process first seven ingredients in a food processor until
   blended.
3. Add to oats and stir
4. Form into patties, put on a baking sheet, and bake for
   8 minutes.
5. Turn oven up and broil about 2 more minutes, until
   tops are nicely browned. (You can also “fry” the burgers
   in a nonstick pan until both sides are browned — or grill
   on the barbecue.)
6. Serve on whole-grain burger buns (the Ezekiel 4:9
  brand is especially good) with lettuce, tomato, onion,
   mustard, ketchup, or no-tahini hummus

Note: For variety, bake using a favorite barbecue sauce. Heat leftovers in the microwave and eat with a bun or bread, or plain with salsa.

Dr. Esselstyn is currently featured in the documentary Forks Over Knives, which explores the benefits of a plant-based diet.


Prevent and Reverse Heart Disease will be available at the PCMC Herb Store on or after May 26th at a 10% discount.

JUST ARRIVED: Cooking With Chinese Herbs

Just arrived is the ACTCM (American College of Traditional Chinese Medicine) cookbook, Cooking with Chinese Herbs: A guide for students of Traditional Chinese Medicine. The cookbook, written by Daniel Eng, is an easy way to become more accustomed to using Chinese herbs in a familiar setting: the kitchen. Instead of a book filled with herbal remedies, Cooking with Chinese Herbs provides ways to incorporate Chinese herbs into the making of beverages, breads, soups, soups, salads, spreads and other dishes. We recommend this cookbook because it helps those looking to learn more about Chinese herbs by doing so in a more active style, and it also acts as a unique cookbook for those searching for lesser known recipes. In addition, the book contains a useful glossary listing and detailing the function of herbs such as bai dou kou (Thai cardamom), hua jiao (Sichuan peppercorn), chi xiao dou (azuki beans), dang gui (Angelica sinensis) and wu wei zi (schisandra berries).

Ba-Duan-Jin (History and Benefits)

Ba-Duan-Jin, or the Eight Section Brocade, is an ancient practice spread across different cultures in various diverse forms due to cultural exchanges between India, Tibet and China. Writings that feature movements similar to the Eight Section Brocade can be traced back almost 2,150 years ago.

When archeologists excavated the tomb of a noble who lived around 160 BCE, they discovered a silk scroll featuring 44 drawings of humans in different poses, each of which was followed by a caption giving the name of the disease that the pose might help cure. These poses closely resemble poses in the Eight Section Brocade.

In 527 CE Buddhist patriarch Bodhidharma introduced the Eighteen Movements of the Lohan to monks at the Shaolin Temple when he saw that other exercises left the monks weak and sleepy during meditation. The first eight of these steps are the same as the Eight Section Brocade.

Variations of the seated Eight Section Brocade, created by Tao Hong-jing in the fifth century, were performed in Wudang Mountain Daoist Temples around 800-1200 CE as a light workout for Shaolin Temple monks engaged in hard style martial arts. They were also used for health and meditation, which would lead to various Chinese professionals recommending specific exercises as a complementary health benefit along with the use of traditional Chinese medicine.

During the Southern Song Dynasty in China (1177-1279 A.D.), General Yeuh Fei created a set of twelve exercises to train his soldiers. Eight of these 12 exercises were later practiced at a slower speed and became known as the Eight Section Brocade.

In general, all Qigong exercises practiced regularly can "improve health, increase energy, revitalize the body and mind, prevent or control disease, tone the internal organs, improve balance, reduce stress, boost the immune system, remove toxins, tone the muscles and tendons, uplift mood, [and] contribute to longevity," according to Roger Jahnke, author of The Healer Within and The Healing Promise of Qi.

Master Shi Young Yao, a 33rd generation monk of Shaolin Temple made an excellent DVD of Shaolin Ba-Duan Jin Qigong in three languages: English, Chinese, and Spanish. The movements are clearly explained and easy to follow. The DVD (pictured above) is now available at the PCMC Herb Store.