Yea, I know the title of this post is stretching two complementary but very different ideas and melding them into a coherent mess. I’ve read about the whole idea of “clean eating” and that phrase is defined in so many ways. Here is how I’m defining this idea: eating a plant-based diet with no oil, dairy, or meat products. The “clean” part of clean eating is the fact that I’m consuming foods which help alter, reshape my body chemistry; in a sense cleansing my internal mechanisms.
I’ve read that the eating plan I am on, a plant-based diet, improves the function of endothelium, the cells lining arteries and veins. The increase in NO production improves the flexibility and smooth, slick characteristics of the cell lining. So, in a very real sense, the plant-based foods are transforming my circulatory system.
I created a series of foods this week that fits this approach and that tasted great (my test is my 11 year old child…will she eat it?).
Here are the examples for this week.
Hummus and Lentil Wraps. The images below show my homemade hummus using green peppers, curry powder, garlic, and garbanzo and cannelloni beans. I added spinach and romaine lettuce, lentils, and Sriracha sauce for some spice.
Veggies and Whole Grain Pasta
Sauteed veggies (squash, mushrooms, onions, carrots, and garlic cloves). Whole grain pasta and a no-oil tomato sauce with basil.
Veggie, No Cheese Pizza
Using my standard sauté technique with balsamic vinegar reduction, turmeric, cumin, and cayenne spice to taste.
The prepared pizza crust is from Rustic Crust.
Hope you enjoy the ideas. It’s been fun trying out new recipes.
I’m borrowing the title from Chogyam Trungpa’s book The Path Of Individual Liberation(Judith L. Lief editor, 2014) because the fact is to achieve any kind of state of awareness we have to understand and truly know where our foibles sit, lay, exist. The book is a source of practice for me and, since reading it a couple of years ago, is one place I return to over and over again to gain clarity and focus on the path.
I titled this blog The Path TO Individual Liberation because there are specific actions one can take to go in the direction of such a path. In particular, the way TO liberation and awareness comes from some specific tasks one must take on to reach that state of being. For this particular blog post, I’m focusing on my neurotic and crazy mind.
I’ve been in and out of meditation practice for years. For the most part, my practice is stable, however, at times my crazy mind intrudes on my daily existence and things go sideways. I think you understand what I mean: a comment from a colleague or friend or family member sends me reeling toward anger, resentment, sadness, or extreme happiness or joy. I tend to think that the pendulum swing of emotions caused by these interactions are somehow natural or normal. In fact, those swings in reaction are part of my problem. Why have those wild swings when someone says something? For me, it’s because of attachment. I grab onto the statement, saying, phrase and chase it down….it makes me happy, sad, angry, etc.
Those reactions are, according to Trungpa, examples of the neurotic mind. These emotional upheavals, kleshas, are part of the reason our minds are so reactive. He says, “People have different emotional temperaments….They want to achieve something. Therefore they express themselves in terms of three basic poisons of passion, aggression, and ignorance…” (135). He encourages us to watch our state of mind as best we can.
I’ve experienced these reactions so often. If I’m very aware of my mind, I can watch these reactions rise and fall within my daily life. If not, I don’t understand my reaction until much later. After becoming aware, I face the reactions of regret, anger at my own reaction and etc.
Stabilizing my mind, really coming to terms with what my mind is doing in any given moment, is one key to understanding and practice. Thich Nhat Han offered that labeling thoughts is one way to become aware of what is happening in my head.
One very specific way I have come to understand my mind is through what Sogyal Rinpoche calls “Self-Tonglen”. In the Tibetan Book of Living and Dying, Rinpoche says that we can imagine ourselves as two aspects; one that is loving and compassionate (A) and one that is fearful, hurt, and maybe resentful (B) “Now, as you breathe in, imagine that A opens his or her heart completely, and warmly and compassionately accepts and embraces all of B’s suffering and negativity and pain and hurt. Moved by this, B opens his or her heart and all pain and suffering melt away in this compassionate embrace.” (217). Being compassionate and kind to yourself helps heal the break in your own mind, accepting what has happened and what you think as a fleeting experience or thought. Really embracing yourself….I have experienced the healing practice. It is valuable.
Further, once you have worked on those thoughts and emotions that torture you, extending your mind outward, realizing that everyone is experiencing those same troubles, allows you to extend that compassion you gave to yourself to those around you. In Tonglen for Others, Rinpoche says, “Now, just as in the practice of loving kindness, gradually widen the circle of your compassion to embrace first other people whom you also feel very close to, then those whom you feel indifferent about, then those you dislike or have difficulty with, then even those you feel are actively monstrous and cruel. Allow your compassion to become universal, and to fold in its embrace all sentient beings, all beings, in fact, without any exception…” (217). That practice of Tonglen takes me out of my neurotic mind and into the world outside of me and mine. This one simple approach can make a real difference in your life.
Having experienced serious health concerns and the very real daily experience of dealing with kids, students, colleagues, family, and friends, these paths forward have helped me understand my own mind and, to a great extent, release my attachment or grasping on these various neurotic thoughts and emotions. I offer these thoughts as just one way to find some clarity. Good luck, fellow human.
I’ve always read with interest the conundrum behind weight loss. Science says that it’s pretty straight forward: eat less, move more. Burning more kcals than you consume is the so-called “simple math” of weight loss. And yet. Well you know the story: folks want to lose weight and cannot for a wide variety of reasons. Personally, I’ve never subscribed to the whole diet as weight loss scheme simply because when I did use such a diet it was almost impossible to maintain. I distinctly remember a diet that combined beets, hot dogs and the like…some kind of chemical reaction in your body produced weight loss. The crazy thing was, that ridiculous diet worked! Sure, but who wants to eat hot dogs and beets all the time?
I started an eating plan, the plant-based one, and folks told me I would never lose weight on that plan.
“Too many carbs; you cannot lose weight eating carbs”
“The only way to weight loss is by eating protein; lots of it”
“Low carb diets are the only guaranteed way to weight loss”
You have heard all of those phrases I am sure. So, like always, I went to the research. The body of evidence that reveals the success of dieting on a variety of diets is extensive. You will find studies that support weight loss on almost any diet plan. This article offers perspective on many eating plans. Other articles offer quite biased perspectives. For example, the Whole30 folks are committed to their program (a lifestyle program rather than a diet). They claim dramatic physical and mental changes as a result of this eating plan. By contrast, folks are equally adamant that a plant-based diet is the way forward.
Entering into the debate on this issue was an essay written by Nina Teicholz and response Dr. Dean Ornish. Teicholz is a journalist, Ornish an M.D. who has administered a series of studies on diet. The debate between the two is intense and filled with invective. The article is a fascinating look at the debates between plant-based diets and low carb diets. I’ll leave you to judge the outcome.
All of these studies, diet’s and plans can have very real consequences on human lives. From my perspective, I cannot follow the advice of a journalist like Nina Teicholz when faced with science and research based analysis of what to eat.
Further, after a lot of research on these various plans, I chose the plant-based approach based on the research. Then I tested my body; I AM a test subject on the plant-based diet. I follow the diet (eating plan) strictly. Further, I increased exercise, moderately, from what I had done before. Then I checked my blood work and used my body as evidence of the success (or not) of the plan. Here’s what I have found: all markers for everything from glucose and insulin to calcium and etc are improved, dramatically. Cholesterol (156 to 98) trigycerides (95 to 76) LDL (90 to 40), HDL (43) all excellent. Blood pressure down dramatically (140/78 to 118/60)…weight loss a consistent 1.5/2 lbs per week. The plant-based diet works in all of the ways that Ornish, Campbell, and Esselstyn have said. Their data and my data match.
As I move forward on this plan, I’m very curious to see a change in stenosis or restenosis of the stent repaired artery. Ornish et al claim that I can see significant improvement in stenosis over time. If I can get some funding, my plan is to check stenosis directly using a heart cath procedure. Those tests will come in a couple of years. In the meantime, I feel good.
Finally, the weight loss question. As I mentioned, I am losing weight, consistently. I’m eating carbs; a lot of carbs compared to the other low-carb diet plans. Based on descriptions from those practitioners, I should have NO luck losing weight; and yet, here I am, dropping pounds each week. Does it come down to moving more, eating less? The fact is, I’m eating a lot of food….veggies, fruit, grains, beans, lentils. Good lord I’m eating a lot. However, the food is low calorie, and I can eat vast amounts of these foods and still lose weight….especially as long as I avoid the processed foods. So, I eat whole foods, like the Whole30 plan, but none of the artery clogging fat and meat.
Further, exercising consistently is one of the factors in this whole process. For me, that means 45-65 minutes 5 to 6 days per week. I workout at a facility and walk about 2 miles 3 nights a week. My movement has increased (although not dramatically). I track my workouts and the calories burned just as a way of measuring my progress….I burn about 2500 kcals per week in exercise. Combined with the eating plan, my weight loss is 1.5 to 2 pounds each week. I’ve found I can slow down or speed up weight loss simply by changing, slightly, my food intake….using this experiment, I dropped all grains for 5 days and saw weight loss increase that week to 3 pounds; I did the same with salads…dropped the salads and stuck just to grains and legumes with about the same 3 pound weight loss that week….SOOOOOOO, maybe the science is right: that eating less and burning more calories equals more weight loss! Wow. Science is cool.
Finally, here’s my question: what diet, what eating plan are you willing to bet your life on? Seriously. If, like me, you have faced the very real prospect of death, then which diet is the one that will, more than likely, improve your chances of survival? Are you willing to bet your life on a diet filled with animal protein and saturated fat? Does such an eating plan jive with what the data tells us? Does a plant-based diet make sense based on the science? I’ve made my choice…..the proof will be in whether or not I’m able to survive into the future…..THAT is a story I’m interested in seeing through to the end.
Whew. I’m kind of DONE with the whole diet thread. I’m moving back into my philosophical discussions about practice and mind….those ideas are, it seems to me, more important, ultimately, than what I eat!
As I have mentioned, I have been on a plant-based diet for a few months now. In that time, I have checked blood work and seen the positive results of the change in diet. Combined with my exercise routine, the plan is working as proscribed by numerous M.D.s and Ph.D.s in the fields of nutrition and cardiology.
In the past week, I visited my primary care physician, a man who is very much a wholistic practitioner that includes scientific understanding of disease processes combined with an approach that treats the whole body and mind. On my last visit, we talked extensively about my diet and his thoughts about what that diet can mean, in the longterm, for my health.
My doctor is convinced, based on research presented in peer-reviewed studies, that a low-carb, plant-based diet WITH animal protein is the best approach to dealing with most physical illnesses (combined with appropriate medications). I questioned his approach by pointing out my particular success in applying plant-based eating. Here is the gist of what we discussed: that glucose and insulin, he believes, has a stronger impact on the development of disease that we formerly thought. By staying on a plant-based diet, he has seen spikes in glucose and insulin levels in patients. That rise in insulin and glucose can lead to more problems with various inflammatory diseases and especially with Atherosclerosis.
AND…and my blood work indicates that my plant-based diet is not revealing any of the problems suggested by folks in support of low-carb, animal protein diets. I discussed this discrepancy with my doctor and he said, “You cannot argue with success. Your blood work flies in the face of some of the data presented by the science.”
So, I went to the research. What information is out there that a low-carb, animal protein diet is BETTER than a plant-based diet? Hmmm. My doctor suggested I look closely at the Whole 30 diet. Here’s what I found (with links to the studies):
The Whole30 Diet
First, the Whole 30 diet is quite different from what I am doing right now. The author states, “Eliminate the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups for a full 30 days.” She says to remove, “sugar, grains, dairy and legumes” the very things I am eating (well, not sugar, but still). The claim is that I will have energy and feel better. The assumption is that I don’t have energy. Am I lacking in energy? Not at all. My weight loss with exercise is an almost constant 2 pounds per week. I feel good. AND my blood work reveals that eating beans and grains have helped reduce inflammation dramatically. WHAT? Am I some anomaly? Some freak of nature that processes food differently?
I turned to more in-depth work. Expanding my search, I entered the phrase plant-based vs low-carb diet and the FIRST hit was this article: Plant-Based Diet vs. Low-Carb Diet. Here’s the money quote: “The June 21, 2012 issue of the British Medical Journal presented the latest updates on the long-term health hazards of low-carbohydrate, high-protein diets, and reported that, ‘In particular, women had a 5% higher incidence of cardiovascular disease (heart disease) for each tenth of an increase in the low carbohydrate-high protein score, yielding a 62% higher incidence among women in the highest categories of low carbohydrate-high protein diets compared with the lowest.'” Simply put, does the paleo diet or Whole 30 diet presents serious problems for those of us facing heart disease?
Digging a bit deeper, another blog found the large scale medical study in Germany concerning these questions. The author proposes that low-carb diets fight cancer because of the glucose question….cancer feeds off of glucose and low carb diets reduce the glucose.
Wow. Confused yet? Let’s get into those pesky questions about cancer, heart disease and the like: can a food-based diet prevent diseases? One article that attempts to bridge the gap can be found on a blog related to good health. The money quotation on this site is: “The research shows that a low carb diet is no better than the standard American diet (S.A.D.) in terms of preventing cardiovascular disease. The high levels of animal fat in this diet are pro-inflammatory and we know that damages arteries.” Key phrase we KNOW that damages arteries. Notice too the “pro-inflammatory” phrase. Didn’t the Whole 30 folks state that their diet was “anti-inflammatory”? WTF? In fact, the research on this one topic, animal fat and protein and its affect on arteries, is extensive. Search it. See what I mean? It’s everywhere!
OK, but we have the other question about cancer that the Paleo folks and low-carb folks keep harping on. Just last month, a Harvard study of 115,000 people revealed some basic facts about low-carb, and especially fat in diets. Here’s the information in abbreviated form: “Researchers noted that higher intakes of the most common saturated fats—lauric acid, myristic acid, palmitic acid, and stearic acid—were associated with a boost in the risk of coronary artery disease of up to 18%. But replacing just 1% of those fats with the same amount of calories from polyunsaturated fats, whole grains, or plant proteins was associated with a 6% to 8% lower risk.” OK, yea, but that cancer thing? Where’s THAT evidence?
Animal Protein and Its Effects
Let’s get scientific. The evidence linking animal protein and cancer is extensive regardless of the promotional efforts of the low-carb folks. An ongoing study at the Cancer Research Institute is isolating Neu5Gc, a sugar that appears in certain meat (red meat, organ meat, etc). Current research is showing that Neu5Gc promotes inflammation and other serious immune responses. As the research scientist, Dr. Oliver Pearce states, “But in this case, the cellular chemicals floating around in an acute inflammatory environment can lead to disruptions in normal cell activity in the surrounding epithelia, and this is what can increase the risk of cancer over time.” Yikes!
Here’s a clear statement that references the problem from the MD Anderson website: ” While no diet choice will guarantee that you won’t develop cancer, cutting meat can help you lower your cancer risk. The American Institute for Cancer Research promotes a plant-based diet. Two-thirds or more of your plate should be plant-based foods.” The quotation continues, “That’s in part because plant-based foods contain phytochemicals, the nutrients that you’re immune system needs to fight off diseases like cancer.”
That information, from the MD Anderson Cancer Center in Texas, pretty much provides a very clear, concise explanation that supports plant-based eating.
But let’s put that information into very practical and specific perspective. In my case, my inflammation is extremely low, my other markers of health, cholesterol, C-Reactive protein, homocysteine, and on and on are all excellent. Does that mean I’m in the clear? Of course not. I’m taking supplements (like B-12, Magnesium, D3, Omega 3 in flax seed, etc) and watching the food I eat everyday. I am told that such a diet is “impossible” to maintain. Really? That statement has not proven true for me at all. I have to plan what I eat and be aware of what I consume, but that’s not some crazy hard thing to do….having self-control is all about being healthy, right?
In certain moments an internal dialogue starts up when faced with food that is, for lack of a better word, bad for your diet and eating plan. Last night, I made nachos for my daughters and made them as clean as possible: not a lot of cheese, chips that were baked, not fried, and fresh salsa. Nevertheless, for me, the saturated fat in the nachos was not the best option and while I was tempted to partake, I did not. What was the thing that kept me from ingesting this tasty treat? What was present, in my mind, to replace the temptation?
Each time I am tempted to eat something that is not on my eating plan, the thing I bring to mind is my hospital visit. I think about laying in that bed, unsure of what my situation was, wondering at what doctors might find. That unsure feeling of what was happening to my body and what I could do to correct, adjust, or alter my path. Those moments of foggy perception I keep with me when I am faced with a food choice. It’s, simply put, this idea: I never want to be unsure again…at least in this way…in terms of my health. That’s why I stay vigilant on the path of eating what I now know is good for my body and my particular situation.
In a similar way, I stay focused on my practice using the same basic approach; if I veer off of the path of enlightenment for all sentient beings I am actually letting down many people who rely on those of us who seek to make things better. I often think that if we all just cared for one person other than ourselves we would heal the entire world…if we were focused on the needs of just one person over our own needs we would find a transformed community.
Now I’m not here to lambast anyone at all; we all make choices and I have as well. The simple fact is that it’s clear we face many choices that take us in one direction or other that doesn’t really help those around us or ourselves.
I’m not one to gush about diets and such. We all choose our paths to good health and eating. I’m also convinced that making a choice for your health is one based on your own ideas, insights, and research. What I am communicating here is what I am eating, specifically, and what the impact has been on my body and mind. The following details are meant simply to tell my story in hopes that someone will benefit from this knowledge.
Briefly, I prepared salads and hot meals by adding just about any vegetable I could find. I scanned the cookbooks for ideas about combining foods and settled on eating wild and brown rice, a quinoa blend of grains and seeds, and heating vegetables in a pan using a wide variety of spices. I wanted to create meals that were as simple as possible to prepare and store in the refrigerator so that I NEVER had to think about what to eat. I found that if I had to think about what to eat, I made poor food choices. So, I made lots of food.
Finally, sautéed tofu (without oil)
I Started with Wild and Brown Rice
I Added Veggies
As these images show, I assembled my rice, veggies, and then extra firm tofu in that order. I seasoned the rice with tumeric, cumin, cayenne, and onion powder. The veggies I used apple cider vinegar as a stir-fry sauce and added a variety of spices to that base…as the veggies cooked, I added a bit of water…what you see in this photo are veggies that have been refrigerated for a couple of days…the color is fading. The veggie mix included celery, mushrooms, multi-colored carrots, onions, and bell peppers.
I’ve found that onions are an excellent way to use the natural oil from that plant in cooking; cook the onions first with a bit of vinegar or water and they make I nice stir-fry base to add the other veggies….of course, if you want veggies to come out equally crunchy, add the firm veggies first and then the softer veggies later….that makes them equally firm and delicious.
Many people at work have asked me about breakfast as that is the one area they are very concerned about. The thing is, on a plant-based diet, oats and grains are on the menu! So, rolled organic oats or steel cut oats are great breakfast foods with fresh and some dried fruits.
I just want to pause for a minute and talk about grains. In the United States, the craze about not eating grains has become a kind of mantra. My guess is the meat industry has pushed out a message that meat is the answer to all our dieting ills. For a while, I was completely convinced that eating protein was the key to weight loss and good health! Yikes!
Here’s the thing; the whole protein thing was so ingrained in me that when I read about a plant-based diet I was shocked that it could be healthy. What about getting enough protein or gaining weight as a result of eating grains? Weren’t we paleo people at heart?
Here’s a truth for you to digest: once I switched to an entirely plant-based diet, I started shedding pounds. In the first 10 days I lost eight pounds….just like that. Now I’m on the two or so pounds a week weight loss. I exercise intensely at least four days a week for any least one hour per session. AND, and it’s not the exercise that looses the pounds; that’s only about 500 calories per session….it’s the food that is helping my body.
Search the internet for the phrase Protein Myth….see what you find. Then check out Forks over Knives and see how body builders can build muscle without protein supplementation. Once you start looking at the data, the scientific data, you find a very interesting picture of what a plant-based diet can do.
The science behind plant-based diets is available although not extensive. The National Library of Medicine holds numerous articles that use a variety of technical jargon to explain the impact of plant-based diets. The Nutritional Update for Physicians offers some insight to these diets.
A number of studies have been done including the Dr. Dean Ornish program. “In the Lifestyle Heart Trial, Ornish10 found that 82% of patients with diagnosed heart disease who followed his program had some level of regression of atherosclerosis. Comprehensive lifestyle changes appear to be the catalyst that brought about this regression of even severe coronary atherosclerosis after only 1 year. In his plant-based regimen, 10% of calories came from fat, 15% to 20% from protein, and 70% to 75% from carbohydrate, and cholesterol was restricted to 5 mg per day.”
Studies have found that plant-based diets have shown specific positive outcomes for people facing diabetes, heart disease, and other health related issues. The American Journal of Clinical Nutrition study on this topic stated that benefits for a plant-based diet are clear and specific. Other studies have offered similar proof for the plant-based diets in general. The key is that one can find a decent amount of information on the benefits of the diet regimen.
OK, so what about me? I’ve lost about 30 pounds on the plant-based diet. My blood pressure is better than its ever been at around 115/60. Other important changes include HDL and LDL, and a wide variety of additional physiological changes.
Emotionally, I feel like I am making a real change in my life. The physical changes are important and I am still struggling with fear; the very real fear from dying, tomorrow, from some unknown and undiagnosed heart condition. That’s where my Buddhist practice comes in. Without my constant and focused attention on Vajrayana and, in particular, Vajrasattva, I would be, literally, lost in my mind. So, chants and prayers, meditation and attention to the state of my mind and the attempt to bring about awareness is my constant and specific focus.
This aspect of my life is the most challenging. Becoming still enough to bring about the nature of mind AND to not have ego ruin the whole thing takes enormous energy. Nothing about Vajrasattva and Vajrayana practice is easy. Nothing. As an aside, don’t let anyone fool you into thinking that somehow you are going to find some calm resolve in the heart of meditation. Only when awareness dawns and becomes a stable aspect of your being can you even begin to say that you are happy, calm, and etc. Even then you have to stay vigilant.
Be well, my friends. I will update health and diet information as well….finally, I will post successful recipes along the way in case you are interested….like the following veggie lasagna I made yesterday!
The G-Funk Veggie Lasagna
Grab any kind of vegetable you can find….I used the following veggies for this dish:
1 orange/yellow and 1 green bell pepper, de-seeded and sliced into about 2″ lengths
3 multi-colored carrots, cut into small rounds
2 yellow squash cut into small rounds
1 yellow onion, diced
8 large white mushrooms, sliced
2 cans of dice tomatoes (or just dice about 8 Roma tomatoes)
1/4 cup of any prepared pasta sauce (no oil is best)
1 package of brown rice lasagna pasta
Pre-cut all veggies and place them in a bowl.
Usually I put more dense veggies in a pan sooner; in this case, I put them a sauté pan (a deep one in my case) all in together and cooked them for about 15 minutes in about 2.5 CM of water and a splash of balsamic vinegar (more if you like it). COVER the pan and allow the water to steam the veggies.
Add spices according to your taste, for this recipe I used:
2 tbsp of Tumeric
1 tbsp of Cumin
2 tbsp of Cayenne
1 tbsp of Black Pepper
1 tbsp of Onion power
5 garlic cloves, sautéed FIRST in the process
Cook all of the veggies etc for about 15 minutes on medium high heat; cover to ensure the water boils into a steam.
In a separate pot, heat about 6 cups of water, bring to a boil and add the lasagna….the pot needs to be big enough to hold the pasta and not have it break.
Once it’s all completed, drain the pasta and cool it off with water…then:
Lay the pasta in rows in a 9×13″ glass (oven approved) pan. Add the diced tomato and sauce mixture by spreading a small amount (about 1/3) over the pasta.
Add the veggies (about 1/3 of the total)…repeat for the next layer.
For the final layer, put the veggies on TOP of the last layer of pasta…once all of the veggies are down, add the rest of the diced tomato mixture to the top.
Bake the dish on 375 degrees, covered with aluminum foil, until the mixture is bubbling.
Remove from the oven and allow to cool slightly before serving….for those who like, add grated soy cheese or top with a kale/spinach mixture. Enjoy!
When I wrote this title I was reminded of The Style Council song, “My Ever Changing Moods”. The lyric is really wonderful and one line speaks to me and my particular changing moods, “Bitter turns to sugar, some call a passive tune / But the day things turn sweet, for me won’t be too soon…” The video is a flashback to 80s and cycling….awesomeness.
The song, for me, harkens to an idea that goes right along with Buddhist thought: the idea of impermanence and the ever changing conditions we find ourselves in. Our own bodies are ever changing, never the same from moment to moment. Filled with food or water or something else; empty, drained, a whole variety of physical experiences changing and moving day after day, even minute after minute.
In the past couple of months, I have changed my body radically. If you saw me in August and then jumped forward to today, you would find someone who looks different….30 pounds of flesh burned off of my silly bones. Internally, you would find changes to oxygen uptake, muscle strength and endurance, and chemical changes that are equally dramatic.
I developed an exercise routine that has been a powerful shift in my daily movement regime. I move a lot more than I did just three months ago. I stretch and push and ride and run and MOVE for hours during the week. All of this movement has reshaped my body to the point that I can now move more efficiently. What do I mean? Here’s an example: in the morning I wake up about 6:00 AM, get out of bed and take the dogs out. As I walk downstairs, I step on six steps to a landing and then through the den and out the back door.
Before I started this shift in physical exercise, when I walked downstairs I had to grab the handrail. I woke kind of woozy, and needed some support to balance. Now, I walk down the stairs without need of support, foot stepping on each step one at a time with a feeling of stability and strength. That one subtle change has made me feel better…I can’t tell you why. A small change that adds to my mental well being.
The other thing that I’ve noticed, and in fact noticed today, was that I do not breathe as hard as I work out; I’ve just become aware that, when pushing hard during exercise, my heart rises but my breathing rate rises slowly. Today, with my heart pounding at 140 BPM, I was not out of breath. I pushed myself on a spin bike, hard, testing my strength and fitness. The feeling was surprising, shocking even. What had happened to me?
The best way to describe these changes is to start with a basic idea: that it had been years since I had exercised in such a way that I could measure, in a very specific way, my progress. Since November, I’ve been hooked to machines and measured my progress using a Polar watch that measures my workouts, heart rate, cadence, steps, etc. The information is interesting to see in that I can watch what I do and how long it takes me. I’ve also seen how my body reacts, through graphs, and noticed that I don’t work as hard to exercise at the same rate.
All of the numbers really just boil down to how I feel. When I exercise, I feel good…positive, strong. Those changes did not take long to kick in at all. Maybe after three weeks; I started to feel better. I noticed that I walked a bit taller, stood a bit stronger, and really felt like I was stable in some way. It’s a feeling I took for granted for a long time. Now, I’m more confident in my body.
The lovely benefit of these physical changes is the changing mental capacity to continue my practice. My body has changed my mind, in effect. I’m capable of staying in meditation longer with less physical discomfort. Too, being on a strictly plant-based diet fits within the context of my Buddhist practice. Simply put, I’m using my eating as a form of Vajrasattva purification. In fact, the whole idea of purification, as I’ve discussed, has these various levels of engagement. In a sense, Vajrasattva is very much about basic, intermediate, and deep levels of purification. My eating plan fits nicely within that context.
Finally, each night, before I go to bed, I dedicate these changes and purification to all sentient beings struggling with their own maladies and illnesses. I completely understand the fear we go through when faced with a health crisis. I sincerely hope that my practice can make a difference.
Ok, so it’s time to jump on a proverbial soapbox and talk about plant-based eating and diet. Since August, I began a campaign to transform my body through an eating plan that made sense for me. If you are anything like me, mindful eating was about as far away from what I did as possible. Sure I ate foods which were considered “healthy” or “good” food and avoided food that was “unhealthy” or “bad” food. The problem, I discovered, was that “good” and “bad” food are terms determined not based on scientific principles but on a whole series of essays and articles written by folks who are either not trained or have a personal story to tell about their transformation. In fact, you are going to read one of those stories right now.
The truth is I ate in a variety of ways. I ate for comfort, sustenance, exercise, hunger, or as a part of a group. Sometimes I chose foods deliberately and sometimes not. I generally ate veggies and fruit more than meat and bread. In August, I decided enough of this crazy eating! This change coincided with my renewed effort on Vajrasattva practice. I was (and am) determined to make a difference in my life and in the lives of those around me.
So, I changed my eating plan. Included much more plant food and even less non-plant food. I avoided certain foods I knew were harmful. In particular, I read a huge amount of scientific evidence that showed internal physical changes as a result of changes to diet (and exercise). I followed the Dr. Gundry diet and stuck to it for months. I lost weight and began to transform my body. My blood work changed. All of the markers of so-called “good” health came back positive. Triglycerides 95; Cholesterol 154. The changes to eating were showing up on internal diagnostic tests. The transformation was working!
Ah but was it? I’ve said before that I experienced a heart episode and the placement of a stent in a coronary artery. Fun. Here I was transforming myself and them BOOM! What had I done wrong? Where did I go off the track?
Simply put, I went off the track 20 years ago…never changing my diet in ways that supported a healthy heart. Even though I had made significant changes, those changes were recent and not effective at dealing with the real problem. And that’s the thing, isn’t it? We are often addressing one problem, when a completely different problem arises. We are using a screwdriver when we need a wrench; a spoon when we need a fork.
My heart event cast doubt on my eating plan. Was I eating the right foods? Was food even something I could use as a tool for good health? So many questions I asked. I dove into the research. I searched for answers to these and many other questions.
The main question for me was: can someone arrest and/or reverse heart disease? The funny thing is, this so-called “disease” isn’t a disease at all, I uncovered. The spread of plaque in my veins and arteries is directly related to choices I made. Hardly a disease at all. In fact, stopping the spread of these pieces of fatty substances and cells in my body is directly related to food we eat.
Think about that: through a specific kind of eating, we can stop fatty cells from building up along the lining of our arteries and veins. This atherosclerosis happens as a result of what we eat.
The skeptic in me asked, repeatedly, is it possible to deny my genetics and, in effect, reprogram my body to do what I tell it to do….to fight DNA? I jumped, head first, into a very specific diet and eating plan led by Dr. Caldwell Esselstyn. His approach connects to a larger study done by other scientists and doctors called The China Study. In effect, Dr. Esselstyn promotes a plant-based diet without dairy, meat, nuts or oils. Almost all vegetables, grains, fruits are part of the eating plan.
The test, for me, was this: would such an eating plan have any affect on my blood work? Was it possible to make such a change in such a way that I would be able to see any improvement in my internal, physical health?
So, as a personal, human experiment, I began my campaign: plant-based eating. I ate salads that included lots of veggies, also wild rice and brown rice, quinoa, all kinds of veggies including onions, kale, squash, whatever. I didn’t follow recipes and instead first stir-fried (without oil) everything. I used water, vinegar, garlic, and a variety of seasonings to make what I was eating taste better. I added cumin, turmeric, nutmeg, cinnamon, pepper, bay leaves, all kinds of spices in a variety of combinations.
After two weeks of eating (and exercise), my blood work was transformed. Actually transformed: Triglycerides from 95 to 74; Cholesterol from 154 to 98; LDL from 90 to 40; HDL 47 to 43. In his book, Dr. Esselstyn stated that dramatic changes could happen; honestly, I didn’t believe that it was possible to see such a radical change in such a short period of time.
As I switched to the diet, the change also hit my body as I dropped, in two weeks, 7.8 pounds. I had already lost about 20 pounds since August on the Dr. Gundry diet. Now, I was seeing even bigger changes AND was eating and feeling satisfied with food. I wasn’t hungry!
Psychologically, I feel better as well; my mental health has improved, markedly, over these weeks. I can sense that I am making some kind of difference in my life. Honestly, it’s been a long time since I felt like I could make any kind of difference in my own life (more on THAT idea later).
If you have read this far, good on ya. My story of transformation is my own and who knows if anyone will face a similar experience. I am here to say, however, that change can happen and you (we) have the ability to do it.
As the practice begins, my mind settles and I sit in a calm state of mind, slowly bringing to my consciousness images of Vajrasattva and the purification practice he communicated to Nagarjuna. I’d be lying if I said the practice was easy or that I am so engrained in it that the whole process goes smoothly. I practice in fits and starts, with children asking for homework help, the demand for food or other support pulls me off the cushion. I am literally jerked into and out of my practice over and over again. With young children and the demands of work life, setting aside an hour or more for practice is a luxury.
Further, as a recovering heart patient, I am doing my best to improve my chances at survival: specifically, exercising four to five days per week, intensely, as a way to make my physical life better as well as transforming my diet to a plant-based approach to eating. These things, physical and mental health, are so intimately connected. Without physical well-being, the Vajrasattva practice is less effective. It’s easy for us to take for granted the act of just being able to sit and breathe. Many in the world cannot accomplish that one task. Sitting is painful or breathing is labored. As Dzongar Jamyang Khentsye has said repeatedly, we have little time to accomplish what we want to accomplish in our lives.
My physical practice is managed by a heart rehab clinic. I walk into the clinic, a building filled with a variety of exercise equipment, a room filled with people on the same path I am on. Most, actually almost everyone, is much older that I am. When I first started working out at this gym, hooked to machines that measured my VO2 max, my heart rate, my heart rhythm, I noticed immediately that I was not among the typical participants at the clinic. During my first exam that set my workout model, I exceeded all the benchmarks. The staff told me that I was on the upper end of the curve of people who faced these kinds of heart conditions. My heart was stronger, my body more fit. As a way of explanation, I was told I have a genetic abnormality, a unique and unusual form of heart condition that was manageable, and possibility, correctable by exercise and diet.
At the same time, I cannot help but notice the change in my mental health; I felt/feel damaged. I drew the genetic wild card and that, as a result, my life had to change, dramatically. Here’s the bizarre part: I lived with this problem for years and years not knowing of the problem in my coronary artery. That ignorance led me to make all kinds of bad food and exercise choices. Sure I still had the problem but I didn’t know. Ignorance was, in a sense, bliss.
The bliss I felt ended with a hospital visit. After that visit, I pulled myself together and started on a path of healing. Central to that path is Vajrasattva practice and the daily physical activity that transforms my body.
Since I left the hospital (a mere 36 hour stay), my motivation to change is all consuming. I am determined to make a serious change in my physical and mental health in a way I have never, ever faced before. Facing death can be a real motivator. I eat a plant-based diet almost entirely; I have gradually moved to a vegan diet based on the information I gathered from a variety of sources including Dr. Dean Ornish and the authors of The China Study including Dr. Caldwell Esselstyn. These studies led me to the practice of purification through food….one that fits neatly within the practice of Vajrasattva.
While I imagine that Vajrasattva wasn’t specifically teaching about a diet when he talked about purification of our minds, he lived in a time when a plant-based diet was common and accepted by the community of followers. As a result, he didn’t really have to tell people to eat plants instead of animals!
The synergy between the diet, exercise, and Vajrasattva practice is remarkable. It’s as if I am practicing as I eat, exercise, or meditate. I have felt uplifted by the connections between these various approaches to health and wellbeing.
Very specifically, I have lost 25 pounds, have experienced mental clarity, and have had setbacks and fears all along the way. I have felt transformed and stuck, have felt a sense of dread and doom as I wonder at the next heart event. Through it all, I have tried, desperately, to live in the moment and not grasp after fears, thoughts, and emotions. Sometimes my success is breathtaking (like the consistent weight loss) and sometimes my fears can feel overwhelming. Through it all, I fall back on my internal motivation to change for my childcare, family, and for anyone I can help along the way.
Coming out of the hospital, my life takes on what many folks call “the new normal”. I’ve never been on medications for any length of time and now I face at least one medication that doctors tell me will require a lifetime commitment. The New Normal. They tell me, in no uncertain terms, “there is nothing you can do to change the trajectory of your life unless you consume this medication twice a day for the next X number of years,” X being the amount of time I have left to live.
We all know, in some way, that our lives are limited in scope; that the time we have on this earth is marked by birth and death and some number of years in between. If you are anything like me, I KNEW it but I didn’t know it. Now I know the truth; the reality of an end is very clear to me.
So, what’s left to do in my life? How can I make a difference in a way that is meaningful? My first step toward meaning comes from practicing Vajrasattva. In the hospital I heard the suffering of fellow patients and I sincerely wanted to ease their pain. What could I do, really? During my deep, dark night of the soul, I came to one realization: I can practice healing for all sentient beings and I can take on the suffering of others through tonglen and lojong practices.
DONE. I have a plan. Here’s where it starts: Patrul Rinpoche and the Vajrasattva practices. In the book The Words of My Perfect Teacher, Patrul Rinpoche lays out the Ngondro practices including Bodhicitta and Vajrasattva (pages 263 – 280). Vajrasattva was a bodhisattva. His personal history and story is shrouded in mystery in that very little detailed information exists about his life and practice. At the same time, his impact on Buddhism, and particularly Tibetan Buddhism, was profound. Some sutras talk about how he transmitted his teachings to Nagarjuna and from there to the rest of the Buddhist world.
What the Vajrasattva practice is at its core is purification. The goal of the practice is to purify any and all defilements: disease, negative thoughts and karma, as well as retiring the relationship between the student and the teacher as well as restoring the very practice of enlightenment by, basically, renewing vows of practice for those who have strayed from the path.
Patrul Rinpohce said that this practice starts with confession. From his text, he commented that the main obstacles to realization are negative thoughts, actions, obscurations (not seeing the truth) and habitual tendencies. The practice is about clearing your mind as if you were cleaning a mirror so that your true reflection appears within the surface without blemish, tarnish, or other distortions of the truth. You are connecting to your true nature, buddha nature, as a means of purifying your body, speech, mind and the BSM of all beings. Confessing your previous transgressions and really owning those negative actions, thoughts, and emotions is the key to realizing the practice AND purification.
The core of the practice involves a wide variety of meditations and mantras much too elaborate to talk about here. One core principle is to recite the 100 Syllable Mantra, a poetic verse recorded in the Mahavaironcana Tantra from the 7th century C.E., as a means of working with your mind.
While much of tantric buddhism has as a practice visualizations, this one in particular has visualizations of you being purified of disease or negative thoughts, actions, etc. Truthfully, that is where I started: purification of my own body as an extension of purification of all bodies. Through this meditation, I will help heal my physical and mental obscurations and hinderances. Through the practice, my goal is to extend the healing out to all sentient beings.
As I step gingerly through this process of healing, I will offer my thoughts, ideas, and perspectives. Clearly, I know very little compared to most folks who have come before me, and, more importantly, have little to add to the conversation. At the same time, if I can just offer one person support in their time of need, I have accomplished something worthwhile. For those reasons, I practice.