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Hi Everyone!

Although the opening date is not yet known, VegeNation will be opening a 2nd restaurant in Henderson this fall, located near St. Rose Parkway and Eastern Avenue. I will let you know as I learn more.

Even cruise lines are starting to add vegan options. Oceania, the world's largest luxury cruise line,  just announced they are adding an extensive vegan menu.

Last, but not least, if you are into cute, have a look at Simple Happy Kitchen. They've created tons of cute drawings of veggie foods and some great posters. They hope to publish "an illustrated guide to your plant-based life" using Kickstarter, starting on September 13th. They also have a free plant-based coloring book for kids that you can download.

For those new newsletter subscribers who are new to plant-based eating, here is some basic info:

Enjoy the newsletter and have a super weekend!

Warm regards,

Stans Slaats
Plant-Based Nutrition Specialist
Dr. Allen Wellness & Medical Center

Upcoming Events

Plant-Based Eaters Meeting
August 30, 6 to 7 PM
Join this fun meeting where we share experiences in plant-based eating, even if you are just curious!

For more information or to let us know you're joining us, please call 702-754-4900.

For additional upcoming events, please check our website.

There is a Scientific Consensus that Most Food You Eat Should Be Plant-Based

by Dr. Evan Allen

In 2013, the American Heart Association and the American College of Cardiology put together a panel to review the state of the scientific evidence and make recommendations to Americans about how best to avoid heart disease, the number one killer. Over thirty members with a broad array of credentials from multiple universities and institutions reviewed the scientific literature and graded the quality of evidence in the guideline.

These grades of evidence vary from Class 1a (strongest evidence: should be done) to Class 3c (minimal evidence or harmful).

Class 1a recommendations are the standard of care and should be followed by all patients according to the guideline. When it came to cardiovascular disease prevention, the committee strongly endorsed the following as class 1a evidence:
  1. Eating lots of whole plant foods, whole grains, fruits and vegetables and avoiding refined sugars and red meat (but including poultry, fish and low fat dairy).
  2. Avoiding saturated fat as more than six percent of your daily calories.
  3. Avoiding trans fats.
It’s not just them. The American Institute for Cancer Research and the World Cancer Research Fund published a paper in 2007 outlining the lifestyle that was best able to prevent cancer, the number two killer.  Here’s what they recommended:
  1. Avoid sugary drinks and processed, energy-dense foods (i.e. Nabisco products, Twinkies, Slurpees, etc.).
  2. Eat large amounts of fruits, vegetables, beans and whole grains.
  3. Avoid red meat and processed meat.
  4. Breast cancer survivors should avoid saturated fat.
There are many more scientific consensus statements that I could trot out, but you have other things to do, so I won’t run down the list. If you want more, let me know.

But I want to now outline just what you would have to eat to stick with those recommendations. Because I think that people who see those recommendations and notice that they don’t forbid all animal food consumption might get the idea that what they are doing now is just fine and is in line with the guidelines.

But is it?

Let’s analyze it. Let’s assume that the average person needs 2500 calories a day to maintain a healthy weight (obviously this varies widely, but this is an average). Six percent of 2500 is 150 calories. Since fat is 9 calories per gram, this means you can have 16-17 grams of saturated fat a day.
So we are going to analyze the saturated fat intake of a person who is trying to eat foods they believe to be healthy.

For breakfast, that person has a whole grain bagel with butter on it because Time magazine said that butter was back. One tablespoon of butter on that bagel has 7.2 grams of saturated fat. How much saturated fat left in the day? 10 grams if we are generous. The rest of breakfast is an apple and a banana. So we have a 600-calorie breakfast, and are still under the goal.

For lunch, it’s a salad. Off we go to Panera bread for one of their “healthy” salads. A Greek Salad from Panera has 400 calories, but it’s still got 8 grams of saturated fat (probably mostly from the feta cheese). So after two relatively low-calorie meals, we are probably a bit hungry but we’ve already had 15 grams of saturated fat.

For dinner, it’s fish! Salmon with some green beans sautéed in olive oil and some rice pilaf. Half a salmon fillet has 6 grams of saturated fat. (Game show sound: Wanh, wanh waaaaaa). Now we’re over the limit. The tablespoon of olive oil also has 2 grams of saturated fat. Only the rice doesn’t significantly add to the total saturated fat content.

But it’s late, and we’re still a bit hungry. So let’s have a snack. We know Nabisco is out (energy density too high, processed), so let’s try something vegan! We’ll have some Daiya foods vegan cheesecake and enjoy it without guilt.


A single serving of plant-based Daiya vegan cheesecake has 16 grams of saturated fat. That doubles your total daily allowable intake.
Most people would consider this eating pattern very healthy, but it isn’t.

Now let’s see what would happen if we do decide to follow a plant-based diet. “I will be plant-based 95% of the time, but for one meal a week I will cheat and enjoy myself” we think.

We eat a completely plant-based diet the first six days. So on Sunday for dinner, it’s Outback Steakhouse. And after being so good all week, let’s get an appetizer and an entrée.  It’s a Bloomin’ Onion, 56 grams of saturated fat and over 1900 calories. But we split it … so it’s really only 28 grams and 950 calories. And then the entrée will be our reward for the good behavior over the week. It’s going to be a slow-roasted prime rib with a side of mashed potatoes. That brings us to 61 grams of saturated fat for the entrée and a total of 89 grams of saturated fat for the week. This is the only saturated fat we could have the entire week. This means eating no chocolate, no desserts, no egg noodles, no mayonnaise, no packaged or processed food, and no animal products or oils of any kind.

In addition, doing this sort of thing also sets us up for failure, because the food is extremely tasty and it drives you to eat it again and again.

From my point of view, the easiest way to actually meet the guidelines is to avoid the foods that have any significant amount of saturated fat in them. We struggle with decisions but we don’t struggle with rules. If every meal is a fight, we’ll end up losing. So a general rule to avoid all foods with significant amounts of saturated fat is easier to follow.

We’re here to help. Let us know if there’s anything we can do to make it easier.

How a Burned-Out Doctor Lost 75 Pounds and Healed Himself

When Dr. Steve Lawenda turned 38, the age at which his grandfather had been struck by his first heart attack, he worried about suffering the same fate as both his father and grandfather. He also felt depressed professionally, as he watched his patients get sicker and gain more weight, even those taking their medications religiously.
An audiobook he didn't want to hear ended up changing his personal and professional life. Read his powerful testimonial here, or watch him speak here.

Caramel Apples

Check out the recipe here.
Plant Fit Summit is free and runs from September 1st until the 10th. There are a number of excellent speakers participating in this online summit.

There are 3-4 presentations a day, but you have to listen to them live; they do not stay available for 24 hours like many other online summits. Of course, you can always purchase the package. Click here for more information.

Copyright © 2017 Doctor Allen Wellness & Medical Center, All rights reserved.

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