Open Your Heart to others!
Help get the word out! Please cut & post the meeting announcement on this page for others to see at your doctor's office, library, supermarket, etc.
OSGGR
c/o Abby Stern
4 Sand Brook Road
Pittsford, NY 14534
OSGGR will be meeting in the Auditorium
at the Monroe Community Hospital
on East Henrietta Road on December 8th.
The next Tony Grana Night. . .
• • • will be on Wednesday, December 10th
4:30 - 6:30 P.M.
Bring a friend. Taste special dishes from Ornish
Cookbooks. Try Ornish Desserts & Appetizers.
Sit with and meet other Ornish members.
Call for reservations at 467-4360
Located in the Rubino Plaza
1292 E. Ridge Rd., Irondequoit
OSGGR is a nonprofit organization based on Dr. Dean Ornish's book Reversing Heart Disease by diet, exercise, stress reduction and psychosocial methods. Please join us at the OSSGR meetings.
"CAN WE TALK?" PART II
with Dr. Bob Klein
Here's Your Opportunity to participate in Small Groups
Talking about medical questions, diet, or stress reduction, etc.
Monday, December 8, 1997
7:30 P.M. to 9:30 P.M.
Monroe Community Hospital. (Directions - From 390 go North on East Henrietta Road. Left to MCH. Right to Parking Lot #1. Enter through the "Hope Entrance Center for Lifetime Wellness." Walk straight to end of corridor. Right at end of corridor. Auditorium is on the right.
Meetings are held on the second Monday of the month at Monroe Community Hospital.
Members - Free Guests -$3.00 For additional information, call Ed Ehlers at 336-9847,
or visit our web page at http://www.geocities.com/HotSprings/2435/
By Ed Ehlers
We sold all 50 of the vegetable cakes at the last meeting. I bet everyone enjoyed them as much as I did and our treasury is $50 richer.
On December 8th we will have Black Bean Sweet Potato Burritos for sale at $7.00 each which is the same price that they sell for at Mamacita's Cafe at 583 E. Main Street. Bee, the owner, claims they can be frozen and then reheated in a microwave. As I write this I am getting hungry just thinking about them. If you haven't tasted them yet you are in for a treat. I am ordering 30 so come early with the right change.
BOOK NOTES
The latest addition to our lending library is Shopping for Health by Suzanne Havala, M.S., R.D. (forward by Dr. Dean Ornish.) This book is a guide to making smart and healthy choices at the supermarket. It features a handy aisle-by aisle guide to healthy foods, nutritional comparisons of similar products, helpful shopping hints and strategies, sample grocery lists for vegetarians, and advice from experts such as Dr. Dean Ornish, Robert Pritikin, and cookbook author, Molly Katzen.
Membership Application
The Rochester Ornish Support Group was initially formed by heart patients who had read Dr. Dean Ornish's book "Reversing Heart Disease Without Drugs or Surgery."
We believe heart patients including people who want to lose weight and reduce their risk of heart disease, diabetes, cancer, etc. can benefit from our healthy programs and approaches to becoming responsible for their own health.
Membership in the Ornish Support Group is open to anyone who has an interest in improved health through diet, exercise, stress reduction and group interaction.
Membership in this nonprofit group entitles you to a monthly newsletter and invitations to monthly meetings and group events.
The following survey is optional:
(the intent is to understand our membership and document the beneficial benefits of the Ornish Program.)
Name(s)_________________________________
Address__________________________________
City ___________________ State ____ Zip _____
Telephone number ________________________
Individual Membership $15/year
Joint Membership (one address) $20/year
Renewal
Please return your completed application and check to: The Ornish Support Group
c/o Abby Stern
4 Sand Brook Road
Pittsford, NY 14534
Do You Have Heart Disease? Yes ___ No ___
If yes, your name:_________________________________
When was Heart Disease detected? ___________________
Type of Heart Disease? ____________________________
Operations & dates? _______________________________
Please provide information on the following if you are already on the Ornish diet:
% of days that you completely follow diet _____%
Exercise: Hours/week ___________
Stress Reduction: Avg. Minutes daily _____
Avg Days/weekly_______
Group interaction: Avg. Hours/wk ________
Have you found the Ornish Program beneficial: Yes ___ No ___
Please explain: ____________________________________
________________________________________________
If you are not already on the Ornish Program, what do you hope
to accomplish? ______________________________________
___________________________________________________
___________________________________________________
THE OSGGR CIRCLE
Ed Ehlers' Corner
I have a proposal and a question to our membership. As people adopt the Ornish program I feel they go through about eight stages in the following order:
(1) Awareness - We become aware that people actually reversed heart disease and believe it is possible and/or we believe we can reduce our risk of getting heart disease.
(2) Desire - We want it for ourselves or a loved one.
(3) Clarity - We know exactly what to change to improve our health prospects.
(4) Experiment We may try the diet on several breakfasts or for one entire day and discover that life is still worth living without a Big Mac or bacon and eggs.
(5) Goals - We now get serious. A goal by definition must be specific, measurable, and timebound.
(6) Do it!
(7) Feel Better - In the early stages it may be subtle as noticing the difference on how your stomach feels from greasy bacon and eggs vs. a healthy breakfast.
(8) Results - It could be anything from the above step of Feeling Better to something tangible as less frequent angina pain, weight reduction, cholesterol improvement, etc. Here is where it becomes a circle because results peak our awareness. So, these 8 points appear in sequence as we proceed around the "OSGGR circle".
We continue the steps as we get more involved with the program and feel better, etc.
At my recent talks on the Ornish Program I have been sharing the circle concept and I tell people all I expect to accomplish is to get them to the awareness step. The next step of Desire would have to come from them.
My question is do all of our members agree with how the circle works and is there interest in adapting it as a formula on how we see the program. Please share your thoughts with me at the next general meeting on December 8th.
Dean claims and I agree that big changes are easier than little changes. I know of several members who jumped into the program rapidly. I think the OSGGR circle still applies. They just did it faster.
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CALENDAR
December 8 Dr. Bob Klein
"Can We Talk" Part II
December 10 Tony Grana
Get Together Dinner
January 12 Save the Date
February 9 Save the Date
March 9 Save the Date
April 13 Save the Date
May 11 Save the Date
June 8 Save the Date
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Conversations Between Mind and Body by Ed Ehlers Let me set the stage. About six years ago, I had something called plantar fascilitis where my feet hurt so badly that I eventually needed a wheelchair to get around. Initially the pain was slight and I resisted slowing up. I did notice that the pain got worse when I was stressed but that didn't stop me from pushing myself. I did not pay attention to a mind-body interaction. I went to 18 different professionals. A yoga instructor recommended Dean's book on reversing heart disease for my feet. I didn't realize it at the time but the conscious mind and my body were having a major difference of opinion and the body won those early rounds and hence the wheel chair. A conversation between my mind and foot took place driving home after a Feldenkris course where I observed a girl on crutches who I thought was pushing herself too hard. I remembered thinking she reminded me of me. Right then I decided not to squeeze in another task that night and just relax instead. All of a sudden I could feel some of the pain dissipating from my left foot. It was like my feet were talking to me. I am now convinced that it is extremely important for the mind and body to be in synchronization and that it is a goal that man can only approach but never fully attain. Dr. Andrew Weil in his book "Spontaneous Healing" points out that a combative approach does not work in the disease reversal cases he documented. What does work is an acceptance of the disease and a friendly alliance between your disease, mind, body and spiritual self (as you understand it) that says let's learn, carefully experiment, love each other, and solve this problem together. I believe my foot pain may have saved my life. When the body and mind are out of sync something mechanical or chemical has to fail. It was a lot better to have a reversible sore foot problem than a heart attack because I did have heart disease at the time. Every once in a while I get a very slight pain in my left foot which I take as a friendly reminder to check my stress level. Of course some additional good news from my foot incident was learning about Dean's book which helped change many aspects of my life. | ||||||||
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OSGGR Steering Committee:
Ed Ehlers,
Robert F. Klein, M.D.,
Abby Stern,
David Stern, M.D.,
Allyson Prace, RN/RD,
Melissa Cadregari,
Dolly Dickson,
Florence Kaplow,
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Mark B. Sandler,
Carrie Gaynor, RN/BSN
Barb Kozel,
Lucretia Davie,
Dale Petschke,
Gita Chandra,
Richard Ludgate,
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FABULOUS FIBER by Allyson Prace, RD, RN OSGGR Nutrition Advisor (Part 3 of 3) continued from the November Newsletter
"Counting Up Fiber" The American Dietetic Association and the National Cancer Institute recommend eating 20-35 grams of fiber per day. Use the following formula to get a "rough" idea of how much roughage you actually swallow in a day. Simply fill in the blanks and then add up your score. Remember, official sizes are small. Here are some guidelines:
® Grains: 1 slice bread 4-6 crackers 1/2 English muffin bagel pita 3 cups popcorn (air popped) 1/2 cup rice, pasta, hot cereal, 1-2 oz. cold cereal
® Produce: 1 medium fruit 1/2 cup cut-up fruit, berries, canned fruit 1 cup leafy greens 1/2 cup cooked veggies
® Legumes: 1/2 cup cooked beans |
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IF IT WORKS FOR DOLLY, IT WILL WORK FOR YOU!! by Ed Ehlers
Our empty carton display keeps getting larger and at last month's meeting we spread them out on the stage which allows more people to view more products at the same time. My wife discovered a new product, Wolfgang Puck's Zero Fat Pizza, which she purchased at B.J.'s in Webster. It is frozen and sold in a 3-pack. Dolly Dickson is a member of our steering committee. She and her husband, Walter, have been on the diet for years. Thus, she is an expert on cooking and finding products in the store that meet the Ornish diet. In fact, many of the products I routinely use come from ideas that Dolly shared with me, So it was a kick to find a new product first, put it on display, and have her get a recommendation from me. That's why I feel that "if it works for Dolly, it will work for YOU." So don't forget to bring in your empty containers to the general meetings so we can accumulate duplicates for people to take home as a guide, and we can increase our variety in the display. Even for people who don't follow the diet religiously, every healthy meal they eat and enjoy could be one less unhealthy meal for them which is a step in the right direction. | ||||||||||
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SERVINGS FIBER (gm)
Fruits, Veggies, Whole grains __________ x 2.5 = _________
Bean, Lentils __________ x 6 = _________
Refined grains (such as white bread white rice, regular pasta) __________ x 1 = _________
Breakfast cereals (check for fiber content on label) __________ x grams= _________
DAILY TOTAL GRAMS OF FIBER = _________
GOAL (20-35 grams) | ||||||||||
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Sources: "Fiber: the body's scrub brush", Nutriprints, Washington State Dairy Council, 1996 "14 Ways to Boost Fiber," UC Berkeley Wellness Letter, June 1997 "Counting Up Fiber," UC Berkeley Wellness Letter, November, 1996 | ||||||||||
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Holiday Spread By Dolly Dickson When we went to Park 54 they served along side the bread, a spread made of sun dried tomatoes. We tasted it (definitely not on our diet) and reluctantly pushed it aside. A short time later it occurred to me we could use our daily allotment of flaxseed oil to make a spread. This is what evolved. We love it! 12-14 sun dried tomatoes (not packed in oil) Cover with very hot water. Let sit for 10 minutes. Then drain and save water. Put tomatoes in food processor along with 1 garlic clove - minced (I love garlic, so I use a large clove) About 12 fresh basil leaves With this amount I use 2 T. Flaxseed oil and about 3 T. liquid from tomatoes. Then blend until you have a paste. Serve sparingly on fresh bread, crackers or thin, crisp toast. I prefer the toast. Enough for 6 servings. You can share with five other people, or relish it for yourself for six days. Refrigerate! | ||||||||||
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Our Next Meeting... ...will be on Monday, December 8th at 7:30 p.m. in the auditorium of the Monroe Community Hospital. It will be a repeat of the successful concept that Dr. Bob Klein introduced at our June meeting. Instead of a formal speaker we will break into four smaller groups where there will be a group leader, physician and steering committee member in each group. The format will be structured to encourage individuals to share thoughts, feelings, and questions on diet, exercise, stress reduction, and health. The format was so successful the last time that we had overwhelming support to do it again. See you there on December 8th.
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Heart Beats: submitted by Dale Petschke
Wonder why the Ornish diet is primarily vegetarian with no added fats? The numbers tell the story:
> Amount of all diseases in the U.S.that are diet related: 68% > Diseases that can be commonly prevented, consistently improved, and sometimes cured by following a low-fat diet free from animal products: Arthritis, Asthma, Breast Cancer, Colon Cancer, Constipation, Diabetes, Diverticulosus, Gall Stones, Heart Disease, Obesity, Osteoporosis, Peptic Ulcers, Prostate Cancer, Salmonellosis, Strokes, Trichinosis > Most common cause of death in the U.S. : Heart Disease > Risk of death from heart attack for the average American man: 50% > Risk of death from heart attack for the average American man who consumes no meat: 15% > Risk of death from heart attack for the average American man who consumes no meat, dairy products or eggs: 4% > Amount spent annually in U.S. to treat cardiovascular disease: $135 billion > Average cholesterol level of people eating a meat-centered diet: 210 mg/dl > Chance of dying from heart disease if you are male and your cholesterol is 210 mg/dl: 50% > Average training in nutrition received during four years of medical school by U.S. Physicians: 2.5 hours
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Ornish Friendly Restaurants (Be sure to let your server know the requirements of the Ornish Diet)
Charlie's Frog Pond Eggwhite omelets with spinach or artichoke hearts Ciao Zero Fat cheese on pizza is available Little Theatre Vegetarian Chile Mamacita's Black Bean Sweet Potato Burritto - hold the cheese Mamasan's Vegetable Soup Park 54 No fat vegetarian dish The King and I Vegetable Clay Pot Tony Grana's Vegetable Rice Risotto - option side Marinara sauce Beans and Greens over pasta | ||||||||||