What Should 60 Year Old Woman Eat To Lose Weight How One Woman Beat Cancer With Food

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How One Woman Beat Cancer With Food

Over 20 years ago, when I was a 47-year-old PhD student in psychology, I was diagnosed with breast cancer. Of course, I was frustrated. At that point, I had been running for 15 years and I was the healthiest person I knew. I can’t understand that I have cancer.

After surgery, further tests determined that the cancer had spread. Still, I trusted Dr. John McDougall, rather than the recommended radiation and chemotherapy, who was studying the relationship between a vegan diet (no animal products) and breast cancer. Although I had previously stopped eating red meat, at the time of my diagnosis I was still eating other animal products and my blood tests showed elevated cholesterol levels. So, with the help of Dr. McDougall, I eliminated all animal products, including fish and dairy. Today, as I approach my 70th cancer-free birthday, I’m enjoying my vegan diet and running routine. I’m a six-time Ironman triathlon finisher with over 900 gold medals in every distance from the 100m to 5K road races to ultramarathons and triathlons. I’ve completed over 60 marathons around the world and set three world fitness records in my age group at the Cooper Clinic in Dallas, Texas. In 1999, I was named one of the “Top 10 Healthiest Women in North America.”

I also redirected my academic programs. I was so impressed with the effect my new diet had on me that I switched from psychology to health education, majoring in nutrition and exercise physiology. I firmly believe that a key factor in my continued health is my vegan diet. Also, since most plant foods are low in calories (with the exception of nuts, seeds, avocado, olives, and coconut), I also eat more than most while maintaining a healthy weight. So, I’m never hungry. From 1982 to 2000, I ate a vegan diet consisting of grains and some processed foods.

Most mornings I start with oatmeal, a banana and raisins moistened with water or apple juice and a teaspoon of dark molasses. To boost the nutritional value, I add greens like kale, edible hibiscus, seaweed, or cabbage. Occasionally, I’ll have pancakes or waffles covered in applesauce or fruit puree (instead of butter or margarine).

Lunches include options like baked or microwaved potatoes with carrots and broccoli sticks, whole-wheat pita stuffed with sliced ​​mixed vegetables, whole-grain bagels with oranges and apples, or brown rice with juicy corn. For lunch at a restaurant, I often ask for a bread sandwich—either a whole wheat bread or two slices. Then I stuffed the bread with veggies, tomatoes, bell peppers and onions.

Dinner is usually similar to lunch. Alternatively, it includes things like pasta made with whole wheat pasta and a sauce made with tomato sauce, onion, garlic, bell pepper, chopped broccoli, and seasoning, or kidney beans, tomato sauce, onion, garlic , options like chili made from bell peppers, paprika, and lots of brown rice. I make pizza with a whole wheat crust and top it with tomato sauce, chopped shallots, shallots, bell peppers, mushrooms, and alfalfa sprouts.

Between meals, I never allow myself to feel hungry. I nibble on fruit, carrots, whole grain bread, popcorn and sweet potatoes. To avoid any temptation, I don’t stockpile any fatty foods at home. For dessert, I had fruit or popcorn.

In 2000, I eliminated grains and processed foods from my diet. I only eat raw food now. Since I start most days with a three- to four-hour workout that usually includes an hour of cycling, weight training, or swimming, followed by an hour of running, I don’t eat breakfast until late in the morning. Then, I have a big bowl of vegetables, a carrot, half a mango, a big banana and six big grapes. The mixture is topped with one tablespoon of B12-fortified nutritional yeast and one to two tablespoons of dark molasses.

Since breakfast was so late, I didn’t get full until dinner. Dinner includes plenty of green vegetables such as broccoli, kale stalks, celery, unpeeled English cucumbers, cabbage, carrots, half a bell pepper, half a large tomato, six cloves of garlic and half a raw yam or sweet potato. The mixture is topped with a cup or two of salsa, a tablespoon of regular mustard, and a tablespoon of freshly ground flaxseed.

Dessert includes blueberries and a second fruit, a handful of walnuts, and a tablespoon of blackstrap molasses. Throughout the day, I ate carrots, celery sticks, grapes, dates, and popcorn at night.

As long as you eat enough calories, you won’t be short of protein. Since all vegetables contain adequate amounts of all essential amino acids, you’ll get all the essential amino acids you need from a plant-based diet. Plus, because you’re getting your calcium from the same sources as cows—namely, plant foods, mostly vegetables—you’ll get enough calcium.

While you should be mindful of drinking plenty of water, there are two other drinks I recommend. To replace your morning coffee, try drinking a cup of hot water with a teaspoon of blackstrap molasses. And, since I live in Hawaii, it’s always warm outside, so I like to keep a jar of homemade lemonade in the fridge. I squeeze half a lemon into a half gallon jug and add a little sweetener.

My vegan diet has given me incredible energy. Of course, without that energy, I would never be able to compete in all the events I do, especially triathlons. I almost never miss a day of training. As a bonus, I slept like the proverbial rock.

In addition to changing your diet, now is also a good time to change your behavior. One of the most important things you can do is incorporate regular exercise into your life. To help you stay motivated, you should consider joining a group. Although I’ve been running alone for about 15 years, after joining a group of runners, I increased the distance and started to really challenge myself. And, while I find swimming a bit boring by myself, swimming in groups is fun. In the event of an accident or mechanical failure, longer bike rides should always include at least one other cyclist. Plus, the ride is more enjoyable with other people. Where I live in Hawaii there is never a shortage of people wanting to go for a ride. Over time, I’ve come to realize that triathletes are some of the most sociable people I’ve ever met. So no matter your age, give it a try. When exercising is fun, you won’t have trouble getting yourself to do it!

Copyright © 2005, Weight Loss Partners Press

Dr. Ruth E. Heidrich

Author, Race for Life, Race for Life Cookbook

http://www.RuthHeidrich.com

VegSource.com

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