How can we save the world?

What a world, things are feeling really bad. It almost feels like it is too late. So many humans, children dying from wars and starvations, so many species lost. The biologist predict that their will be no edible fish left in our oceans by 2040. Our planet’s fellow earthlings are dying off and the waters are polluted. It is 130 in the AM, I work over 50 hours a week and I can not sleep. It is really hard to block out the realities around this. The greed, fear and disconnect. If not for myself but for my patients I try to stay hopeful and be a source of positivity and love in this crazy world. Every day it seems a battle to figure out how to get the light bulb to go off in a patients mind or how to best help one that has been obviously severely neglected. It is a battle to say present for them and truly listen, to be a role model rather than a hypocrite. One thing that keeps me going is that through my work, others will get control of their health and lives. That they may feel what optimal health feels like for them and reverse chronic diseases through progressive lifestyle changes. Beneath all of this work is my core Hippocratic belief that food should be our best medicine.  For our health and that of our shared ecosystem we need to look at, awaken to and support a transition to whole food plant-based nutrition and live in a way that minimizes unnecessary suffering and violence.

I know of no other way that does not have non-violent vegan principles at its core. I know that vegan is a bad word to some, seen as too extreme and people do not want to be told how to live but compare it to tobacco use. There is now consensus that we should be able to live our lives, eat in a restaurant, fly in a plane without being exposed to second hand smoke as we know it is bad for our health. Knowing now that animal agriculture is the number one single contributor to deforestation, global warming and pollution of our land and life giving water; is responsible for the global pockets of starvation where grain is shipped to feed cattle rather than kept locally to feed humans. We know that 27 million children dying annually due to pollution. Can we agree that anything less than a radical change toward vegan living is simply planetary suicide & moral schizophrenia?  Imagine a world where eating vegetables, fruit, beans, whole grains, seeds & nuts was mainstream and obvious just like brushing your teeth everyday. Why kill another being when it is absolutely not necessary? For most, it is for mere taste & habit. Fat tastes good but in excess kills. You see are brains haven’t evolved at all anatomically in the last 100,000 years and still its main job is to make sure it’s host survives the day, the long cold winters. Starvation kills and in our primal reptilian brain we are rewarded for eating fat (sugar too), rewarded for eating the most calorically dense foods because then who knew when the next meal would come. So what are we awarded with other than taste? A spike of dopamine not unlike cocaine or heroin and we feel good. So the drive is there due to the greatness of the reward. (Yes there for sex too) Survival and getting enough calories was of primary importance then but where are we now? Well at least in the West, we are addicted to animal flesh, dairy and other calorically dense foods. We don’t have to work for it compared to an average Paleolithic era human who would walk or run 10 miles a day looking for food. No today we can drive to a drive-thru and order more calories than a Paleolithic human might get in a week or month. We do no real work for it and we are addicted to that reward. Food has become our greatest addiction and now the number one cause of disease in the US is the Standard American Diet. The SAD really now should be called the DAD, the Deadly American Diet consisting of over 90% of animal flesh, baby cow’s milk, cheese and processed foods with a long shelf life. We are killing ourselves really but kept half alive, a shell of our potential, by pharmaceuticals. Think about how much corporations make off us. It is the American way to be addicted to sugar and fat in toddlerhood. Disease starts in childhood, the beginnings of heart disease have been documented  in infant autopsies. We are a source of revenue for them, through our glutinous food addictions and the resulting chronic disease and a medical system that merely manages this chronic disease. Through our patronage to the mindless, static activity provided to us to either keep us asleep with distraction or incite fear and scarcity dogma through the corporate sponsored sham media & entertainment industry.

If we live simply and value connection, presence, joy and humility. In sacred union as citizens and fellow earthlings tending and in most cases just getting out of the damn way of other species. Live and let live but protect the vulnerable, the voiceless and the least among us. Live strong and reach our optimal potential on whole plant foods. Let’s save this planet. To do this we must awaken to our oneness. Color or creed we are all brothers and sisters. Our corporate ran government and military create the enemies of this country by their violent and deadly acts of force under the guise of some freedom or false flag operation. It is corporate greed and the insatiable military industrial complex that must be harnessed. There needs to be a rule of law protecting the earth and the vulnerable. An ideal greater than the greed for money and lust for power. There is more than enough land and water to feed everyone on this planet if we get back to a biologically appropriate whole food plant-based diet. For our health there is no better diet. For the planet and of course for the animals the same is true. Go vegan and live a life avoiding unnecessary suffering & violence. Practice kindness. If your religious, let your religion at least be built on and around kindness & love. Thou shall not kill and even worse pay another to do it for us. “If the slaughterhouse was made of glass walls we would all be vegan”. Do you know where many of those immigrants, that many want to throw out of the country, do for those that eat the meat of animals? They slaughter them for you. For your tastebuds and addiction so you can stay disconnected or oblivious. However they become depressed and have very high suicide rates. Most can only take the horror for so long and quit. The average lifespan for a latin male immigrant worker in this county is 56 years old. Killing is not easy for most. I would never want my repetitive desires, the food I eat, the clothes I buy, to lead to both human and animal suffering

Let’s end animal agriculture and feed the world. Let nature and genuine human being, just us being present and living reign. Let’s pray for a return to innate sacred economics and that the capitalistic model of growth for the sake of growth, the ideology of a cancer cell, takes its last breadth. When we stop using their oil and paying their interest rates and support clean energy but live in a way that uses least and truly prevent disease and optimize health through whole nutrient dense plant foods. Subsisting on plants we are energetically kinder and open to understand our true self and our connection. We are called to learn to live in balance with the natural world. To be, to feel joy. To be Kind.

Peace & Kindness. May we heal ourselves and our shared home.

Veganism is not about giving anything up or losing anything; it is about gaining the peace within yourself…


I have a dream (part deux)

One problem I have with most functional medicine practitioners as well as most of mainstream medicine is their obsession with the use of animal flesh. Yes it may make patients feel temporarily better. I suspect more to the drug-like effect of such a high fat & calorically dense food choice. And you get to give them good news about their bad behavior and you create permanent patients. AKA a permanent source of revenue. But I digress…What they don’t get is ‘feeling better’ does not always equate to healing and that the healing that truly needs to occur will often only do such on Whole Food Plant-Based Nutrition and occasionally water fasting.

Reduce your carbon footprint! Reduce & Resist! Eat more whole plant foods! Drink water. Ditch the dairy completely. We do not encourage drinking your calories but is is easy to find a nut/seed/grain milk you enjoy. Use Miyoko’s vegan cashew cheese or other pure and yes original non dairy cheeses for transitioning assistance and an occasional treat. Avoid or minimize oils! It takes about 45 olives to make a spoonful of olive oil. Oils are just too caloric dense.

Be aware of your thinking. “Thoughts are things” Think positively and meditate! Practice mindfulness. Presence. Show up for each moment as complete as you can. It goes by fast. Move your body and prioritize deep healing sleep.

The # 1 cause of death is heart disease, # 2 is cancer, # 3 is due to the side effects of main stream medicine that over relies on high cost tertiary care interventions i.e. coronary bypass surgeries, symptom care and disease management which feeds the pharmeutical machine or dare I say medical industrial complex rather than true prevention and disease reversal through using Food As Our Best Medicine using Whole Plant Food Nutrition.

I have a dream of universal true heath care not mere sick care and chronic disease management. We know that up to 90# of chronic disease is preventable when we eat mostly whole plants and move our bodies. That is true prevention not just shaming patients, families and employees every year to get their flu shots and immunize their children. As Viola Frymann, DO once told me immunization is a ‘violation’ whether we like it or not and we should be open to at least discussing an alternative immunization schedule. That holds off on hepatitis B vaccine at the first days life if the immunization status of the parents is known when the only other ways of contracting it are through high risk sexual behavior and IV drug use. That gives the delicate nervous and immune system another year at least to develop before the MMR vaccine. That recognizes the futility of the HPV vaccine and the dangers associated. i.e. Gardasil has been taken off the market in Japan due to the amount of complications and even deaths. That recognizes that the MMR has been proven to cause encephalopathy and other processes that make up up the spectrum of autism so perhaps the vaccine may actually may be at least a trigger for autism. We cannot ignore the fact that billions of tax payer dollars have been paid out in vaccine injury court over the years. Can we not at least have discussion and not make it such a black and white issue. I am for safe immunizations timely given in properly screened infants with adequate informed consent. There is no way I would get though a pediatric ‘well child’ check visit if i spent the time providing adequate informed consent.

I have a dream for a way of living, a lifestyle not a diet or program that prevents disease and permits optimal health. This is rarely sustainably achieved without a whole food plant based diet as the foundation. This way of living is non-violent and resonates with my non-violent soul that wants only peace and protection for all sentient beings. We are all brothers and sisters. We are all connected. We share one home, Planet Earth. The most powerful thing one can do to protect our planet for future generations is to stop eating meat. So know that if you even just eat one less serving of meat a week you are making a difference. So eat MORE vegetables, fruit, beans and whole grains, seeds and nuts. Increase the good. Embrace nutritional excellence and at least give yourself a chance to feel healthy and happy living the life you were meant to live. Fully present, calm and awake and living in kindness, and non-violence, ahimsa.

I have a dream for a shared home & community where veganic farming can help heal our brothers and sisters. That animals can have sanctuary and people can stay for a time to heal their bodies from this toxic, in food, water and thought world. If you have a simiiar dream or interest: I am looking for a place in south Corvallis where this could potentially be created on Saturday and appreciate your thoughts and prayers.

JAMA: Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality

Link to full pdf file: ioi160062

Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality

Mingyang Song, MD, ScD1,2; Teresa T. Fung, ScD2,3; Frank B. Hu, MD, PhD2,4,5; Walter C. Willett, MD, DrPH2,4,5; Valter D. Longo, PhD6,7; Andrew T. Chan, MD, MPH1,5,8; Edward L. Giovannucci, MD, ScD2,4,5
[+] Author Affiliations

1Clinical and Translational Epidemiology Unit, Division of Gastroenterology, Massachusetts General Hospital and Harvard Medical School, Boston
2Department of Nutrition, Harvard T. H. Chan School of Public Health, Boston, Massachusetts
3Department of Nutrition, Simmons College, Boston, Massachusetts
4Department of Epidemiology, Harvard T. H. Chan School of Public Health, Boston, Massachusetts
5Channing Division of Network Medicine, Department of Medicine, Brigham and Women’s Hospital and Harvard Medical School, Boston, Massachusetts
6Longevity Institute, School of Gerontology, Department of Biological Sciences, University of Southern California, Los Angeles
7FIRC (Italian Foundation for Cancer Research) Institute of Molecular Oncology, Milano, Italy
8Broad Institute of Massachusetts Institute of Technology and Harvard, Cambridge
JAMA Intern Med. Published online August 01, 2016. doi:10.1001/jamainternmed.2016.4182

Importance  Defining what represents a macronutritionally balanced diet remains an open question and a high priority in nutrition research. Although the amount of protein may have specific effects, from a broader dietary perspective, the choice of protein sources will inevitably influence other components of diet and may be a critical determinant for the health outcome.

Objective  To examine the associations of animal and plant protein intake with the risk for mortality.

Design, Setting, and Participants  This prospective cohort study of US health care professionals included 131 342 participants from the Nurses’ Health Study (1980 to end of follow-up on June 1, 2012) and Health Professionals Follow-up Study (1986 to end of follow-up on January 31, 2012). Animal and plant protein intake was assessed by regularly updated validated food frequency questionnaires. Data were analyzed from June 20, 2014, to January 18, 2016.

Main Outcomes and Measures  Hazard ratios (HRs) for all-cause and cause-specific mortality.

Results  Of the 131 342 participants, 85 013 were women (64.7%) and 46 329 were men (35.3%) (mean [SD] age, 49 [9] years). The median protein intake, as assessed by percentage of energy, was 14% for animal protein (5th-95th percentile, 9%-22%) and 4% for plant protein (5th-95th percentile, 2%-6%). After adjusting for major lifestyle and dietary risk factors, animal protein intake was weakly associated with higher mortality, particularly cardiovascular mortality (HR, 1.08 per 10% energy increment; 95% CI, 1.01-1.16; P for trend = .04), whereas plant protein was associated with lower mortality (HR, 0.90 per 3% energy increment; 95% CI, 0.86-0.95; P for trend < .001). These associations were confined to participants with at least 1 unhealthy lifestyle factor based on smoking, heavy alcohol intake, overweight or obesity, and physical inactivity, but not evident among those without any of these risk factors. Replacing animal protein of various origins with plant protein was associated with lower mortality. In particular, the HRs for all-cause mortality were 0.66 (95% CI, 0.59-0.75) when 3% of energy from plant protein was substituted for an equivalent amount of protein from processed red meat, 0.88 (95% CI, 0.84-0.92) from unprocessed red meat, and 0.81 (95% CI, 0.75-0.88) from egg.

Conclusions and Relevance  High animal protein intake was positively associated with mortality and high plant protein intake was inversely associated with mortality, especially among individuals with at least 1 lifestyle risk factor. Substitution of plant protein for animal protein, especially that from processed red meat, was associated with lower mortality, suggesting the importance of protein source.


The mind matters most! So essential and beautiful to have a full presence in the body, space around us, with other beings, earth and universe. To be truly in this life in all it’s glory and holiness. Aside from proper nutrition and water, nothing is more important than a daily mindfulness practice. It is dangerous to your health and soul/true self to not practice! I just got back from completing my 3rd 10-day vipassana meditation course. Details via the link below. Awareness of respiration and body sensations, sharpening the mind while remaining equanimous (with a balanced mind). Not reacting with craving to positive sensations nor with avulsion toward the negative. Recognize the impermanence of all things within the law of nature. Live a moral life full of compassion and joy. Do not kill. Do not steal. Know thyself. Get the band back together: body, mind and spirit!

Below are two that we teach in our clinic.

Mindfulness techniques

1. A room, breath and body focus technique:

Sit comfortably or lie down. If you tend to fall asleep lying down, then it is better to sit. Keep both feet on the ground if sitting in a chair. Bring your attention to the room, from far walls, then to objects closer. This will help you to ground yourself into the space around you and help settle the mind. When you are ready bring your attention to your breath. You can close your eyes at this time ideally or keep open. Observe your breath and change it to a slow abdominal breath. (see mindful breathing below) Notice your shoulders: are they suspended above your ribs or resting. Allow them to rest on your rib cage. Allow your facial muscles to relax. Allow your belly to rise on the in breath and fall on the out breathe. Breathe in through your nose and out through your nose or mouth. Follow your breath for a few cycles or more, especially on the slow exhalation. Then bring your attention to your body. Scan your body for any sensations. From the feet to the head or head to feet. Just observe without judgment. You will notice your mind wandering and this is natural. After noticing the wandering, gently bring your attention back to the breath or body. The mind needs exercise just like the body does. Every time you are thinking or triggered or upset and you bring your attention back to your breadth and body you are ‘flexing your brain muscle’ and strengthening your brain. This is called neuroplasticity. And you can practice this all day long in every occasion. Our stress and struggles in our life, which are often unavoidable, can become teaching moments that strengthen us rather than drag us down.

2. Mindful Breathing:

Shallow breathing may lead to tension and fatigue. Breathing with your diaphragm tends to reduce stress and improve energy.

Abdominal breathing, also known as diaphragmatic breathing, is a powerful way to decrease stress by activating relaxation centers in the brain. The abdominal expansion causes negative pressure to pull blood into the chest, improving the venous flow of blood back to the heart.

Find a comfortable place to sit or lie down, with your feet slightly apart, one hand on your abdomen near the navel, and the other hand on your chest.

Gently exhale the air in your lungs through your mouth, then inhale slowly through your nose to the count of 4, pushing out your abdomen slightly and concentrating on your breath. As you breathe in, imagine warm air flowing all over your body. Hold the breath for a count of at least 4 but not more than 7.

Slowly exhale through your mouth while counting to 8. Gently contract your abdominal muscles to completely release the remaining air in the lungs.

Repeat until you feel deeply relaxed for a total of 5 cycles. You may be able to do only 1 or 2 cycles at first

Once you feel comfortable with your ability to breathe into the abdomen, it is not necessary to use your hands on your abdomen and chest.

May all beings be happy and free.



Plant-Based Diets: A Physician’s Guide


Because of the ever-increasing body of evidence in support of the health advantages of plant-based nutrition, there is a need for guidance on implementing its practice. This article provides physicians and other health care practitioners an overview of the myriad benefits of a plant-based diet as well as details on how best to achieve a well-balanced, nutrient-dense meal plan. It also defines notable nutrient sources, describes how to get started, and offers suggestions on how health care practitioners can encourage their patients to achieve goals, adhere to the plan, and experience success.

Full Report in PDF

Link to Kaiser Journal.