13HealthEdGroup6-Docs&Charts

HEALTHY LIFESTYLE - EDUCATION,
APPLICATION & SUPPORT PROGRAM
To make more useful, I have annotated various charts today - May 16, 2014. WJK
Sixth Group for this life-improving program!
Ten sessions - Starting Sunday, April 28, 2013, 6 to 8 PM
K’s home, 988 La Serenta Court, Orcutt, CA
(We can use the Unity Chapel Activities Building on the 1st &
3rd Thursdays of the month, if better, or a big event.)
Sponsor: Santa Maria “Society of Vegetarian-Inclined People”
Conductor: Bill Kleinbauer, M.S., retired, Health Ed. Advocate
805/938-1405 maule5662h@aol.com http://chinaoneorcutt.com
Support: Other Graduates!
https://www.dropbox.com/sh/j53508ig86xahwe/q0j5vL-SLv
When you go to my DROPBOX on-line website, for many items you may get a message: "Error (4xx) We can't find the page you're looking for.
Check out our Help Center and forums for help, or head back to home." I find that you can click on the DOWNLOAD in the upper right of the
page and the file downloads to your computer!! Note that you can download entire folders at once, then discard items not of interest if you
are lacking MB space on your computer. WJK 16 May 2014

http://nutritionstudies.org - PhD T. Colin Campbell "The China Study", new book "Whole";
on-line "Plant-based Nutrition Certificate" Cornell Univ.! -- 15% off in month of May 2014 = $1,071.
http://hpjmh.com J. Morris Hicks (Jim) - trying to save us & the planet!
http://www.vegangal.com Jill Ovnik
http://vegcoach.com Ellen Jaffe Jones - 3 books - "Vegan on $4 a Day"
http://www.drfuhrman.com Books, Etc. "G-BOMBS" = Greens, Beans,
Onions, Mushrooms, Berries,Seeds & Nuts
http://rawfor30days.com - CURE Diabetes quickly! Video - Watch for free
at https://www.youtube.com/watch?v=2pjkC71exKU Dr. Gabriel Cousens
http://www.chiphealth.com Dr. Hans Diehl
These links that-->
I added are not
click-able. Just type them
into your Browser
to access.
Edited May 8, 2014 - WJK
Best health education
9) LIST OF RESOURCES
Websites:
www.DrMcDougall.com
www.Engine2Diet.com
www.JeffNovick.com
www.EarthSave.org
www.JohnRobbins.info
www.VegSource.com
www.TrueNorth.com
www.WelnessForum.com
www.TransitionToHealth.com
www.WalterJacobsonMD.com
www.PCRM.org
www.PlantBasedDietitian.com
www.ChefAJsHealthyKitchen.com
www.EmilyWebber.com
www.vitamix.com
www.wholefoods.com
Books:
The McDougall Program: 12 Days to Dynamic Health by Dr. John McDougall
The McDougall Program for Maximum Weight Loss by Dr. John McDougall
The McDougall Quick and Easy Cookbook by Dr. John McDougall
The Pleasure Trap by Dr. Alan Goldhamer and Dr. Doug Lisle
The Engine 2 Diet by Rip Esselstyn
Food Revolution by John Robbins
Healthy at 100 by John Robbins
Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn
Unprocessed by Chef AJ
The Complete Idiot's Guide to Plant-Based Nutrition by Julieanna Hever
Breaking the Food Seduction by Dr. Neal Barnard
The RAVE Diet by Mike Anderson
Keep It Simple, Keep It Whole: Your Guide to Optimum Health, by Alona Pulde MD &
Matt Lederman MD
Dr. John & Nurse Mary McDougall -- 40 years at helping people get well -- with more than just
nutrition advice! Best, and free, website to get thoroughly and honestly educated!
Rip Esselstyn
RD - has 5 degrees!
Founded by John Robbins -- First book & video "Diet for a New America" back in 1989, 1991
Jeff and Sabrina Nelson - Founders "Healthy Lifestyle Expo" held in LA area in Oct.
Dr. Alan Goldhamer, Dr. Doug Lisle, Dr. Michael Klaper
Bill Kleinbauer - Healthy Lifestyle Advocate, 12 years.
Six grassroots Health Ed courses conducted with
Dr. Robert Hammond - participants got healthier!
805/938-1405 maule5662h@aol.com
Key files at http://chinaoneorcutt.com and
Download a complete folder to your computer.
GO WFPB NUTRITION FOR BEST HEALTH FOR
YOU AND THE PLANET! Whole Foods, Plant-Based --
This can be simple & very tasty, too! Don't expect others
to help much. Better health comes 70% from better foods
and 30% from better exercise. ENJOY THE JOURNEY!
Meals For Health – Page 30
Dr. Pam Popper
Alona Pulde MD & Matt Lederman MD
Dr. Neal Barnard
Julieanna Hever
Co CEO John Mackay
& more books, DVDs, Newsltrs
Digestive Tune Up";
NEW: "The Starch Solution"
http://www.healthpromoting.com
Nutrition & Cooking Instructor
Blenders
Psychiatrist, Etc.
http://www.heartattackproof.com
http://ravediet.com
http://doctorklaper.com
Changed: OK:
Edited May 8, 2014 - WJK
Best health education
Click on these original
links to go to the
websites
go!

Santa Maria SUN - Aug. 22, 2012

Wellness Forum News Stand = http://www.wellnessforum.com/NewsStand/
Dear Dr. Pam: I have gotten used to my friends not listening to me when
I talk about diet and health, but when my friends with serious diseases
won't listen, it makes me very distraught because I have to watch them
make mistakes that may not be fixable. Help - I'm very frustrated.
I think we have all experienced frustration as we have watched people close to us
refuse to change their diet even when there is overwhelming evidence that they
should. It bothers me that I've been able to help people on other continents to
regain their health and my own mother, who lives 25 minutes away, will not listen
to me. She is disabled and in a nursing home as a result.
While we cannot control what others do, I have learned a few things about how to
communicate better with people over the years. I also recently read a great book,
The Heart of Being Helpful by Dr. Peter Breggin (one of our conference speakers),
on this topic. Dr. Breggin's premise is that in order to be helpful, we must be willing
to look at and to work on ourselves. Here's an excerpt:
"To develop healing presence, above all else, we must pay attention to the way
people respond to us. Instead of being focused on what we have to offer, above all
else, we must be focused on how others respond to our offering. We must care
about the feelings of others as much as we care about our own feelings. We must
be willing to fine-tune our souls to the souls of others."
When I first understood the connection between diet and health, I was so excited
I wanted to tell everyone I knew. That's a good thing. But I just did not stop talking
once I started. My assumption was that everyone would want to know this
information, and that of course, that they would do what I did - change their diets
and lifestyle habits right away. I'm sure my arrogance was apparent, and even
those who might have initially been interested were put off by it. The good news is
that I do pay attention to how people respond to me, and it was clear that I needed
to change my approach.
Over the years, my conversations with people have changed a lot, but the two
most important things are that I wait for teachable moments instead of being so
anxious to educate people all the time. And I also remain detached from any
particular outcome. This does not mean that I do not care - I do. But I understand
that I cannot make decisions for other people and that the discussion is not about
me, but rather about them. I'm just there to provide information based on the cues
I get from them, not to lecture, preach, or make judgments about anything they
say or decide to do.
When dealing with very sick people - those with cancer, for example, I have
changed my approach also. Instead of telling them everything I know and trying to
talk them into doing something that I know would be best, I ask if they are open to
looking at more information. My only goal is to get them to check things out, not to
take any action in particular. Sick people are already burdened with lots of well
meaning but overbearing people, sometimes including their doctors, telling them
what to do. They don't need another one. They need to be listened to and handled
with care. Offering assistance in sorting things out and sourcing information, or
giving them materials to read with nothing but a statement such as "you might find
this helpful in making your decisions," are non-threatening and will be received well
by most people. Statements like "the decision is yours and I'll support you
whatever you decide" let people know that you're not trying to talk them into
anything, but rather just to be helpful, and there is a distinct difference.
This is not easy - taming our enthusiasm, waiting for "teachable moments" and
letting people decide for themselves are difficult and require practice. But once you
do these things, your stress levels will be reduced, your relationships with others
will improve, and you will truly be in a position to be helpful to others.

meaning but overbearing people, sometimes including their doctors, telling them
what to do. They don't need another one. They need to be listened to and handled
with care. Offering assistance in sorting things out and sourcing information, or
giving them materials to read with nothing but a statement such as "you might find
this helpful in making your decisions," are non-threatening and will be received well
by most people. Statements like "the decision is yours and I'll support you
whatever you decide" let people know that you're not trying to talk them into
anything, but rather just to be helpful, and there is a distinct difference.
This is not easy - taming our enthusiasm, waiting for "teachable moments" and
letting people decide for themselves are difficult and require practice. But once you
do these things, your stress levels will be reduced, your relationships with others
will improve, and you will truly be in a position to be helpful to others.

K's Health Education Program for Group #6 - Intro Meeting Sunday, April 28, 6 PM, Orcutt 4/22/13 9:13 PM
From: maule5662h <maule5662h@aol.com>
To: d.alvarado2 <d.alvarado2@sbcsocialserv.org>
Subject: K's Health Education Program for Group #6 - Intro Meeting Sunday, April 28, 6 PM, Orcutt
Date: Mon, Apr 22, 2013 8:41 pm
Attachments: HealthEd-Grp6-Apr13.pdf (2499K), ProgressHealthEdApr13.rtf (9K), MapToKleinbauer.jpg (116K)
HEALTHY NUTRITION & LIFESTYLE -- GROUP #6!
EDUCATION, APPLICATION & SUPPORT PROGRAM
Learn from the Best Experts! Sixth Presentation of this Course.
10 sessions, 2 hours per session, $70 total (10-day clinics cost ~$5,000!)
FREE INTRODUCTION: Sunday, April 28, 2013, 6 PM, 988 La Serenta Ct., Orcutt
RESERVATION: Bill Kleinbauer 805/938-1405 maule5662h@aol.com
HOMEWORK: Study files at http://chinaoneorcutt.com .
See videos at http://vimeo.com/user1077474
Especially watch Dr. Scott Saunders, Lifestyle Ed. Talk, Sept '10 on Vimeo
= http://vimeo.com/24656328
& check out McDougall Program & Dr. McDougall's Health and Medical Center
= http://drmcdougall.com & Lifestyle Medicine on Vimeo
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REFERENCE: Original inquiry --
Thu, Apr 11, 2013 11:30 am
Hello Bill,
Do you still do classes for healthy lifestyle?
Dale't Alvarado
These links are all click-able!
When you see your mouse
tracking symbol change to
a pointer, you can click to go
to that webpage!
d.alvarado2@sbcsocialserv.org
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My new reply today --
Announcing our 6th Group Class starting Sunday eve, April 28!
Dale't,
You are on the right track in trying to provide this mature breakthrough wellness program -- it just works! -- at minimal cost and not
available elsewhere locally. A person does not have to be a "Vegan" - no animal products at all - to get great results, however, the more
the best nutrition guidance is followed, the better the results, and the easier this becomes. Also, be aware that this about much more
than food guidance -- we want to avoid the medical businesses as much as possible by learning what the healthy lifestyle experts
recommend in that vast important area, too. We will also cover exercise benefits -- which is worth about 20%, compared to 80% from
food (you do have to eat, so put your big efforts there!).
It takes time for participants to absorb and put into practice the health education guidance from the experts. To speed this up, once a
week is probably best. Between sessions - handouts, files, and loaner videos and books can be studied. Also, I will email items along
the way. Material in sessions that are missed can be provided.
The course is more easily conducted at my home -- map attached. That way my support materials are quickly available to give/loan to
participants. AND -- WE CAN COOK!! Sunday evening, should work for more people.
I'll attach one .pdf document so that you can forward this e-mail to others to quickly learn more about our event. Included are progress
reports from two recent participants (names removed). You can print out pages of interest to post on your bulletin board.
I'll send this email to all of our past participants and local contacts. "Graduates" can come and audit classes and give us their results
and guidance AND bring friends to consider joining in as participants in Group #6!
http://mail.aol.com/37614-111/aol-6/en-us/mail/PrintMessage.aspx Page 1 of 2

K's Health Education Program for Group #6 - Intro Meeting Sunday, April 28, 6 PM, Orcutt 4/22/13 9:13 PM
Also, for anyone new at looking at the program, I like to point out that Dr. Robert Hammond has supported all of our events for over five
years! Dr. Bob is a 10-years-retired Family Physician who practiced for 40 years in Santa Maria - maybe you were a baby that he helped
deliver?! He has been providing healthy lifestyle education materials to over 20 doctors locally and still attends meetings at the hospital.
Past participants: Stop by at our Group 6 meetings. I would appreciate your writing a "Progress Report" -- a .rtf form is attached that
you can download and type in the spaces provided. Please keep it as a .rtf when you attach it back to me. You can be "Anonymous" if
you wish. These reports are very helpful in guiding me and others.
Everyone: Please RSVP by phone or email so we can plan our support. I'll have some food samples to enjoy at this intro meeting.
We will have veggie potlucks at some sessions. If you cannot make the 28th, or some of the other sessions, it is easy to catch up by
getting the information presented.
Dale't - Thanks for giving me the incentive to do our first course in 2013. Now I am working hard to prepare my support materials to
make this the best program so far!
Bill Kleinbauer 805/938-1405 Monday, April 22, 2013, 8:42 PM
1 Attached Images
http://mail.aol.com/37614-111/aol-6/en-us/mail/PrintMessage.aspx Page 2 of 2

HEALTHY NUTRITION & LIFESTYLE --
EDUCATION & SUPPORT PROGRAM, GROUP #6
Free Guidance Session
Sunday, April 28, 2013, 6 PM
988 La Serenta Court, “Las Brisas”, Orcutt
Call for reservation -- 805/938-1405
In 12 days you can regain your health and take back control of your life. You can be thinner, healthier, more vivacious
and full of energy. You can reduce your medications, sleep more soundly, and enjoy your social life to the fullest.
Sounds over the top? It's not. It's just good health -- and it can be yours. You can accomplish all these goals by using
the simplest, most effective method available. And, best of all, in less than two weeks on the program you really can:
. Lose weight without being hungry or counting calories!
. Control serious health problems, such as diabetes, arthritis, and high blood pressure
. Reduce your risk for cancer and heart disease
. Slash your total cholesterol number
. Decrease your dependence on medications
. Boost your energy and manage stress
Presented by Bill Kleinbauer (Ret.), Healthy Lifestyle Advocate last 10 years. (805) 938-1405
Course sessions - ten 2-hours on Sundays @ 6 PM, May 5 thru July 7
$70 per person to cover some costs.
(10-day clinics cost ~$5,000, with meals/rooms/staff/etc.!)

HEALTHY NUTRITION & LIFESTYLE -
EDUCATION & SUPPORT PROGRAM
Course sessions - ten 2-hours on Sundays @ 6 PM, May 5 thru July 7
Free Introductory meeting:
Sunday, April 28,2013, 6 PM, Bill K's home. Call for directions.
Compiled & Led by Bill Kleinbauer
Optimal Lifestyle Advocate - Plant-based diet for ten+ years
Aerospace Systems Engineer, M.S., Retired 17 years
805/938-1405 maule5662h@aol.com
Some key guidance added at: http://chinaoneorcutt.com
Videos at: http://vimeo.com/user1077474
Subjects include:
1. The Power of Lifestyle Changes
2. Put into Practice NOW!
3. Participants' Support Group
4. Recommended Lab Tests @ Start & End
5. "Total Health Solution" of Dr. John McDougall
6. Chronic Diseases Prevention & Cure
7. Dr. Campbell's "China Study" - Nutrition Hazards & Guidance
8. Dr. Esselstyn's "Becoming Heart-Attack-Proof"
9. Optimal Nutrition for Humans
10. Safe Weight Loss & Never Hungry
11. Dietary Myths
12. Problems with Dairy & Meat
13. Facts on Fats
14. Reading Food Labels
15. Shop, Cook, Eat Out
16. Digestive System Tune-up
17. Psychology: Eliminate Food Addictions
18. Correct Nutrition for Children
19. Minimal Exercise & Beyond
20. Fasting?
21. Getting Good Medical Care
22. "RAVE Diet" - Summary to Share
23. More Health Ed. - Our Full DVD, Library Books & DVDs loaners
24. On-line Websites, Newsletters, Resources
25. Aging in Style to 100!
26. Make Your Changes Interesting, Exciting, & Fun!
27. Cooking Demos & Potlucks!

Print, cutout, give copies to publicize the 10-session event. Thanks!
|------------------------------------------------------------------------------ -
HEALTHY NUTRITION & LIFESTYLE -- |
EDUCATION, APPLICATION & SUPPORT PROGRAM
Learn from the Best Experts! Sixth Presentation of Course.
FREE INTRO.: Sunday, April 28, 2013, 6 PM, 988 La Serenta Ct., Orcutt
See videos at http://vimeo.com/user1077474 .
------------------------------------------------------------------------------- -
HEALTHY NUTRITION & LIFESTYLE -- .
EDUCATION, APPLICATION & SUPPORT PROGRAM .
------------------------------------------------------------------------------- -
------------------------------------------------------------------------------- -
HOMEWORK: Study files at http://chinaoneorcutt.com |
See videos at http://vimeo.com/user1077474
|------------------------------------------------------------------------------ -

29 Sept. '12 - Optimal Nutrition Guide - on one page. WJK
MY SUMMARY OF THE BEST NUTRITION GUIDANCE Just as there is the proper diet for a cat, a horse, an
elephant, a parrot, a fish -- there must be a proper diet for us humans! Once you sift through the "best science,"
you'll find that your body is designed to thrive best as a plant-eater. Sifting the best science further, an "Optimal
Nutrition for Humans," per Dr. McDougall, comes from a whole foods, plant-based diet centered on starchy foods,
add a variety of vegetables, and add some fruit (not much fruit if on a more-rapid weight loss program). Such a
diet, in its simplest form, could consist of sweet potatoes for your starch plant and green and yellow vegetables for
the remainder of your nutrients. Half of your foods are best to come from raw foods.
Avoid processed vegetable oils -- plants naturally have all of the oils that you need to get your "essential fatty
acids" in their more optimum proportions. This is an easy way to cut your empty calories. The old Mediterranean
Diet is healthy in spite of the olive oil.
Minimize or avoid refined, overly processed foods, such as non-whole grain products, "fake foods" that imitate
meat and dairy products, and sugar-added items (cereals, soft drinks, pastries, snacks, etc.). Be aware that
"added sugar" probably is one of the three main ingredients when you sum up the various ingredients that are
sugars, such as sucrose, high fructose corn syrup, dextrose, maltose, sorbitol. Avoid products with high sodium
content. One way to really succeed is to put back on the shelf any product that has a label on it! (A joke, but
basically true, by Jeff Novick, Director of Nutrition at the Pritikin Longevity Center in FL Pritikin Longevity Center +
Spa http://pritikin.com (2010 - Jeff now works with Dr. McDougall!)
Do not consume meats (includes chicken and all seafoods), dairy products, and eggs. Talk about your "incomplete
foods" and "low-quality foods!" These products are disease-promoting. The cons far outweigh the pros. Huge cons
are: no fiber; no phytochemicals; no carbohydrates except for the lactose -- milk sugar -- in dairy products (lactose
intolerance, a normal condition, affects many humans); has cholesterol (none in any plant); high fat and high
saturated fat; too much protein!; contamination; harmful chemicals; disease-causing products (such as for Mad
Cow Disease), and many cancer-causing features. Animal protein is carcinogenic, per Dr. T. Colin Campbell, PhD
nutritionist and epidemiologist, author of "The China Study" http://thechinastudy.com.
Go to Campbell's http://tcolincampbell.org
Calorie-wise, optimal diet from plants should yield (2005 Government Guidelines)
75 to 85% of total calories from carbohydrates (45 - 65% TOO LOW!)
8 to 15% from proteins (only need ~5%) (10 - 35% MUCH TOO HIGH!!)
7 to 12% from fats (only need 3 - 5%) (20 - 35% WAY TOO HIGH!)
Eat as much as you want of the optimal foods that give ~ these proportions. You can lose down to your desired
weight without being hungry or counting calories. To keep the calories from fats down, you can minimize eating
high fat foods such as nuts and avocados. To keep protein load down, you can cut down on eating grains/seeds
and legumes.
--------------------------
Do not take most supplements - a waste of money and effort, and of little benefit or probably harmful. Man's pills
cannot improve on nature! One exception -- since our plant foods are so clean now-a-days, B12 may be indicated
after four years on a vegan diet (or do a blood test to see if level is within medical standards. I have been OK, per
tests, and I don't regularly take a B12 pill). (I take B-12 pills now.) Get your Vitamin D from sunshine! Go to http://
www.vitaminddoc.com/ for good guidance. (D3 from pills may be of little overall health benefit. I am enjoying
frequent sunbaths in the back yard now,)
--------------------------
No need to chug lots of water all day long. Let your thirst be your guide.
http://dms.dartmouth.edu/news/2002_h2/08aug2002_water.shtml
--------------------------
This is not a "diet" that you go off of, it is "Healthy Lifestyle Nutrition" for life. 80% of your health benefits come
from consuming better foods.
--------------------------
Briefly, for the other 20% of benefits, and to be functionally independent as you age, do vigorous weight-training
and aerobic exercises for a total of six or more hours per week, preferably via exercising three to five days in the
week. I added such vigorous workouts at the YMCA for the last five years -- I am your "Canary in the mine" for
exercise benefits and pitfalls, too! Get a proper checkout on the equipment, don't overdo -- build up efforts slowly
and avoid injuries. I have never been stronger. I feel like a high school track athlete again (59 years ago) when I
hit the shower! (Update, Apr.'10 - probably worth 30% or more!)
--------------------------
Of course, avoid other unhealthy lifestyle practices -- no smoking, almost no alcohol, no drugs, no unsafe sex, no
bad driving, etc. OPTIMAL NUTRITION - ADDED IN GUIDE DOC. FOR RUBEN, SEPT. 29, 2012

HEALTHY LIFESTYLE -- PROGRESS REPORT, Sept. 2012
A. Progress and problems in changing nutrition, exercise, medical, etc. to gain better health.
My biggest problem is letting go of regular sweets, like cocoa mix with my morning coffee, and choc drops added
to some peanut butter pretzels in the evening. Have a sweet tooth, so far what I've been indulging hasn't blocked
my success with healthy lifestyle, but I'm sure I could see better results if I give the choc up. It is a nice comfort
food!
B. Provide guidance on how this course could be improved and to enroll more participants.
I've only been to one lesson so far, but can feel frustration over the small # of participants, this is a subject that
everyone should know about, but not that easy to change old habits. Communicating by example seems to be
best choice. Have to admit being an example as I age is a great motivator for me to stay the course!
C. What were the useful features of the course?
All the articles and information and videos have been a treasure of knowledge and a constant reminder to me to
stay true to my decision to have a healthier drug free existence as I get older.
D. Where do you go from here?
Continue with the program and encourage others who really need the healthy lifestyle to investigate it's rewards
by sharing our info with.
E. Other related thoughts. - - - - -
-------------------------------
Here are Q's for your A's!
1. How long have you pursued a "Healthy Lifestyle"? 6 months
2. What were your reasons for making changes? Lose some weight, feel better, rid the need for prescription
drugs, help the planet
3. What happened to your body? Lost 10 solid pounds, belly got flatter, overall sense of well being, got off blood
pressure meds, stopped taking multi vitamins and other supplements
4. Have you influenced other people and how? My wife and I really encourage each other and have begun to
help her daughter and some friends with info and counseling on healthy lifestyle change
5. What do you struggle with? Desire of an active sweet tooth
6. What is your top issue and why? The wish to spread the word of health to others who are experiencing
weight gain, and are always sick. Just seems like more people should be rushing to our plan rather than
keeping their current course of body and planet destruction.
7. What are some of your favorite foods? Potatoes, beans, veggies, water melon, strawberries, peanut butter
pretzels, whole grain wheat bread, pasta, life cereal, salads
8. What do typical meals look like? Bean soup or hand prepared veggie dish, salad, water
9. Favorite brand name health/convenience foods: Gardein; Morning Star,
10. Books and DVDs that influenced you: "Starch Solution" book and McDougall web site and videos
11. What is the worse thing about being a Vegan? Missing meat, but only for a short time, now have no problem
with passing on the meat. Love the veggie in & out burger
12. What is the best thing about being a Vegan? The feeling I have with my energy level and the satisfaction of
not hurting animals, the weight loss and my appearance as I get older.
13. What do you think everyone should know? You don't have to become a vegan overnight, take the journey at
your own pace, don't be hard on yourself, just ease into the change and reap the benefits!

HEALTHY LIFESTYLE -- PROGRESS REPORT #2, Sept. 2012
A. Progress and problems in changing nutrition, exercise, medical to gain better health.
I have changed my diet to a vegan diet five months ago; I have more energy and have lost some weight and
shrunk a couple of inches. My biggest obstacle has been not having enough knowledge as to how to cook my
vegan meals and the time to do it. I take care of two sets of grandparents, and I am always driving them to
appointments. I homeschool my three girls.
B. Provide guidance on how this course could be improved, plus enroll participants.
I am hoping that this course will be able to help me create easy to follow recipes and a shopping list of things to
buy and where to buy them.
C. What were the useful features of the course?
I am sure that everything covered in this Ten week class will be very useful in helping stay on track with new
vegan life style.
D. Where do you go from here?
From here, it can only get easier with all the support.
E. Other related thoughts. ______________________________________________
Here are Q's for your A's!
1. How long have you pursued a "Healthy Lifestyle"?
For years I have tried to eat healthy, but this is the first time that I can say that I am a Vegan.
2. What were your reasons for making changes?
After watching Forks Over Knives I decided to make changes. But the real changes didn’t start, until I started
working working with Dr. Abiola Oladoke (an herbalist) to balance my hormones.
3. What happened to your body?
My hormonal levels are in the negative. Although I have never experience all of the symptoms that come with
low hormonal levels.
4. Have you influenced other people and how?
My father was diagnosed with the most aggressive type of lung cancer; after he went thru chemo and radiation,
the cancer came back. He was referred to hospice, but he declined. So I started searching for other alternatives
to help him treat his cancer. I found a metabolic therapy that took care of the cancer. He is cancer free.
5. What do you struggle with?
I have a sweet tooth. It has been a major struggle staying away from chocolate.
6. What is your top issue and why?
I need help learning what to buy and how to cook it.

REPEAT -- The on-line version of the article:
This article should get some attention.
Best Wishes
John
drmcdougall@drmcdougall.com
==============
Way to go, Bill!!!!!!!
Ruth E. Heidrich, Ph.D., Ironman Triathlete
www.RuthHeidrich.com
Author of "A Race For Life," "CHEF" & "Senior Fitness"
==============
Bill, Great article in the Santa Maria Sun! Hope all is well. Take care. Jerry Neel
==============
Plants for health | Art | Santa Maria Sun, CA =
http://www.santamariasun.com/art/8684/plants-for-health/
Art
The following article was posted on August 22nd, 2012, in the Santa Maria Sun - Volume 13, Issue 24
Plants for health
A local whole food, plant-based diet advocate offers a course for eating healthy
BY SHELLY CONE
With the recent release of movies like Forks Over Knives and books like The China Study, the spotlight has
been on the health benefits of eating a plant-based diet, but Santa Maria resident Bill Kleinbauer believed
early on that the food he ate could make a difference in his health.
Go green:
After seeing drastic
improvements in his health and
weight from following a plant-based
diet, Bill Kleinbauer
became a self-appointed
volunteer in educating the public
on the benefits of such a diet.
PHOTO COURTESY OF
BILLIEROSE KLEINBAUER
About 10 years ago Kleinbauer said he noticed his “waist was getting bigger and his belt was getting tighter.”
The retired aerospace launch vehicle systems engineer decided to do something about it and that decision

set him on a path to becoming a self-appointed volunteer in educating people on the benefits of a healthy
lifestyle.
At the time, he enrolled in Dr. John McDougall’s Total Health Solution 10-Day Clinic in Santa Rosa along with
his family. The program focuses on the benefits of eating a plant-based diet in order to prevent or even
reverse a variety of common health problems. The experience changed Kleinbauer’s perspective and
prompted him to share his newfound knowledge with the Santa Maria community.
“You could see people there who were sick get better in a short matter of time,” he said.
But Kleinbauer also noticed benefits in his own health. He desired to learn more so he also took five nutrition
classes offered at Allan Hancock College. He then began to invest in a library of DVDs and books on the
benefits of a plant-based, non-processed diet.
“That was 9 1/2 years ago and now I’m trying to pass the word on to people,” he said.
At 76 years old, Kleinbauer said he has no illness and doesn’t take any medications. He credits his diet and
two-hour sessions of strength and aerobics exercises two to three times a week for his optimal health.
“Better health comes 80 percent from nutrition and 20 percent from exercise, so focus on good food,” he
said.
Kleinbauer shares his experience and the knowledge he’s gained about the benefits of eating a plant-based
diet in his [ten]-session Healthy Lifestyle program. He’s given presentations on health, featured videos by top
experts at many meetings, and has conducted four other 10-session Healthy Lifestyle Education classes.
Topics for the upcoming Healthy Lifestyle Education series are fluid and can change depending on the needs
of the classes, but will include information on safe weight loss, dietary myths, reading food labels, eliminating
food addictions, fasting, fat facts, how to shop, cook, and eat out while following a health diet, and more.
“We really tailor it to the people in the class—the things they want to know the most,” he said.
Arts Editor Shelly Cone can be contacted at scone@santamariasun.com.
Reclaim health:
The first class in Bill Kleinbauer’s
Healthy Lifestyle [ten]-session
series is set to take place
Thursday, Sept. 6 at 7 p.m. at the
Unity Chapel Activities Building.
A donation of $70 for the entire
program is suggested. To RSVP,
contact Bill Kleinbauer at
938-1405 or e-mail
maule5662h@aol.com
===============
ADDED by K:
We'll probably do 10 sessions. I changed the two entries of "eight" in the above article. So much to cover.
Also, I'll hold another intro meeting at my home on Sunday, Sept. 9, at 6 PM, so that more people can participate.
988 La Serenta Court, in Las Brisas homes area, off of Bradley Road, in Orcutt.
#############
Resolving the Health Care Crisis: T. Colin Campbel at TEDxEast - YouTube 18 minute talk
Rip Esselstyn - Scene from Forks Over Knives - YouTube

HEALTHY LIFESTYLE -- PROGRESS REPORT, APRIL 2013
1. Progress and problems in changing nutrition, exercise, medical to gain better health.
*__ Report OK to be 2 or more pages. Type here >
2. Provide guidance on improving this course, plus enrolling more participants.
* __ Type here >
3. What were the useful features of the course?
* __ Etc. >
4. Where do you go from here?
* __
* __
* __
* __
* __
* __
* __
11. What are some of your favorite foods?
* __
12. What do typical meals look like?
* __
13. Favorite brand name health/convenience foods?
* __
14. Books and DVDs that most influenced you?
* __
15. What is the worse thing about being on "plant-based nutrition"?
* __
16. What is the best thing about being on "plant-based nutrition"?
* __
17. What do you think everyone should know?
* __

SIXTH Healthy Lifestyle --
Education, Application & Support Program
10 Sessions, 2 hours each, Sundays, 6 PM
Started April 28, 2013, 988 La Serenta Court, Orcutt CA
SUPPORT TEAM: Bill Kleinbauer, Lisa Savaso, Jerry Neel, Etc.
PARTICIPANTS: Can give brief introduction and subjects of most interest.
You can look forward to gaining truth-seeking education and to have excitement, fun, and even
some anger on the journey! Keep an open mind. You draw your own conclusions. Participation
is welcome. Especially spread the word to enroll others -- each week has new stand-alone
materials.
We are in this together as a grass roots effort. It is very difficult to get this program going in the
Santa Maria area -- public agencies do not provide any such comprehensive education and do
not offer support. In 2009, we conducted our own 18-sessions program. Emphasis was on
justification based on the science, evidence, and results. You can catch up on the justification
by studying our huge resource of material -- books, DVDs, articles, testimonials!
In 2010, 2011, and 2012, we conducted ~10-sessions programs where the emphasis was on
the application -- get/keep healthy, action plans, shopping, food preparation, eating out,
psychology help, self-protection, support group, etc.
For this sixth program, our focus will again be on application to ensure your success!
Two hours per session and ten sessions are needed because there is so much to cover. You
will get the solid education and application and have group support for your and your family's
success. You will experience a very interesting, life enhancing area that is poorly exposed to the
general populace. Most people do not know what to believe about what is the "best" nutrition
and its big benefits, the harms from bad nutrition, and what are the benefits and harms from
drugs, surgeries and other medical treatments. EXAMPLES: 1) Atkins diet low carb, high
animal fat and protein -- mass insanity that damages your health! 2) Most heart/circulatory
problems are more successfully treated with optimal nutrition and some exercise -- try to avoid
most unneeded surgical and drug treatments dealing mainly with easing symptoms and
lowering "risk factors"!
Public facilities approval loop and costs deter us from using community meeting rooms (~$200 a
meeting!). For a suggested donation of $70 per person fee to cover most of our costs, this is a
very low-cost 10-sessions program for ~3+ months. Professional programs for similar, thorough
education cost ~$5,000 to do a 10-day on-site event with meals, rooms, credentialed experts
and special activities.
=====================================
Brief introductions by the volunteer team members: Bill, Lisa, Jerry
More details from Kleinbauer: Who am I and why am I doing this?
--- Aerospace Engineering degree from Penn State 56 years ago. Four years as an Air Force Officer in
the Strategic Air Command -- 3 years at VAFB on Atlas ICBMs, 1958 - 1961.
--- 34 years as Systems Integration Engineer with The Aerospace Corp. on space launch vehicles. This
included 2 years in DC, one year on Wake Island.
--- Main past hobby -- flying airplanes -- owned four planes and one kit-built helicopter. Many flights to
Baja, Mexico, to medical/dental clinics for the Flying Samaritans.
--- Cholesterol ~230s forever, creeped to 240s after retirement 17 years ago. Weight and waist slowly
growing. High weight was 148, am now 140, and stable, hopefully more is muscle now. Would like
~129 to see what that is like, but I enjoy healthy food a lot! Did a 10-day water-only fast in Dec. '11 to
learn of it's use.

--- My involvement in optimizing health grew as I got educated and experienced in the last 11+ years.
--- Over ten years ago, in Jan. '03, my family of four participated in a 10-day "Total Health Solution
Program," conducted by the famous health educator and board-certified internist Dr. John McDougall.
We have been on healthy whole-foods, plant-based nutrition since then. McDougall Program & Dr.
McDougall's Health and Medical Center = http://drmcdougall.com
--- I do not take drugs (such as statins), aspirin, vitamin and mineral supplements, herbs. Recent total
cholesterol was 234. I have avoided taking statins because I don't find real justification and there can
be many harms. This has been a controversy with local medical support (I changed doctor).
--- I have been doing vigorous weights and aerobics exercises at the YMCA for the last seven years.
--- I have taken the five nutrition/health courses at Hancock College, all with A's. Good instructors, texts
not as direct and correct as they could be -- teaches to the "health disaster" Government guidelines.
Wrongly teaches "Quality Protein," "Complete Protein." Never says "OK -- Here is the Optimal Nutrition
for Human Health!" See my 3-page input on optimal nutrition/health guidance comments to classmates
and instructors.
--- Many benefits in participating in our sixth program for me:
------- Helping people is rewarding (Several "patients!" Problem: How to make better nutrition EASY!.)
------- Systems engineer in my soul, so puts those talents to work.
------- Get much more proficient on using my Mac Computers! EXAMPLE: DVD moviemaking
------- Meet others interested in this education. . . . . Etc. . . . . .
=====================================
"KEY POINTS" -- K's TWO HANDOUTS --Scan items.
Course Materials recommended for participants to study (build your library):
--- Kleinbauer's CD, DVD, Flash Drive -- 11 years of health materials! Plus: K's Websites!
--- PCRM: Veg Starter Kit Diet/Diabetes Heart Health Nutrition for Kids Cancer/Nutrition
--- Dr. John McDougall's "Total Health Solution 12-Day Program" Books, DVDs, Website
--- McD DVD video "The Power of Lifestyle Medicine."
--- "RAVE Diet' Book & DVD (Give as gift for others to get the big picture!)
Class Subjects - Use List to help participants give choices.
1) Skim topics - McD video "The Power of Lifestyle Medicine,"
2) " Healthy Fast Food" DVD video by Jeff Novick, RD. Watch one meal prep.
have
--- Next few weeks, if we want great justifications (We over 77 videos!):
--- DVDs - Dr. McD on "Dairy Perils!" & / or all of "The Power of Lifestyle Medicine"
--- RAVE DVD/Book. Plus DVD/Book "Healing Cancer - From Inside Out"
--- Dr. Esselstyn DVD/Book: "Heart-Attack-Proof." Patients' successes: 23+ years!
--- Dr. Campbell, PhD., DVD/Book: "The China Study." Animal protein is carcinogenic.
--- Dr. Neal Barnard, Founder PCRM: DVD & Guide Book - "Cancer Survivor's Guide."
PCRM videos and booklets are downloadable from Internet for free! http://pcrm.org
Group Discussion. End.
New link, May '14:
-------------------------------------------------------------------------------------------------------------------------------https://www.dropbox.com/sh/j53508ig86xahwe/q0j5vL-SLv
----
DVD Movie Productions Bill Kleinbauer 805/938-1405 maule5662h@aol.com
http://vimeo.com/user1077474 https://www.dropbox.com/sh/7117waowww10bkx/Y42xNQF_Hx
------------------------------------------------------------------------------------------------------------------------------------
Websites for Nutrition / Health Education K's --> http://chinaoneorcutt.com
http://drmcdougall.com http://vegsource.com http://heartattackproof.com http://pcrm.org
http://thechinastudy.com http://tcolincampbell.org http://diseaseproof.com http://hpjmh.com
http://nutritionfacts.org http://ravediet.com http://wellnessforum.com http://chiphealth.com
http://earthsave.org http://exsalus.com http://drsaundersmd.com
When you go to my DROPBOX on-line website, for many items you may get a message:
"Error (4xx) We can't find the page you're looking for. Check out our Help Center and forums for help, or head back to home."
.
I find that you can click on the DOWNLOAD in the upper right of the page and the file downloads to your computer!!
Note that you can download entire folders at once, then discard items not of interest if you are lacking MB space on your
computer. WJK 16 May 2014

Healthy Lifestyle Education Inputs for College Nutrition Classes
By Bill Kleinbauer 805/938-1405 Original May '07, Updated April 28, 2013
maule5662h@aol.com http://vimeo.com/user1077474 http://chinaoneorcutt.com
https://www.dropbox.com/sh/7117waowww10bkx/Y42xNQF_Hx
INTRODUCTION Over ten years ago (Jan. 2003) my family of four participated in a 10-day live-in
"Total Health Solution" (THS) Program conducted by the highly respected health expert Dr. John
McDougall drmcdougall.com. Get on his email list for his free monthly newsletters and go to his website
for educational materials, including archives of newsletters. He is a Board-Certified Internist, author,
since 1983, of twelve bestseller health ed. books and producer of many DVD packages of video lectures
on optimal nutrition, and on best health and medical advice. He has conducted THS clinics for the past
28 years. He has 40+ years of experience and has been a dedicated crusader in exposing numerous
myths in all areas affecting our well-being. Through changes in diet, he gets many people rapidly
healthier and off of most of their medications. As a result of what we learned, we have been on a solely
plant-based diet for these past nine-plus years. We know personally that even healthy people benefit
greatly when fed the "correct foods" for humans! This has been an exciting, interesting, and fun journey.
I took five nutrition courses at Hancock College to obtain a formal college-level education, to meet the
nutrition educators in this area, and to make further progress in taking Healthy Lifestyle Education to our
community at large.
I have been conducting a 10-sessions, two hours per meeting, healthy lifestyle education and support
program. Five groups have graduated since 2009. Most lectures are via professional videos by credible
experts on the best nutrition and health practices. See the attached list of the 37 key subjects that can
be addressed. Such a thorough program is not available elsewhere in this local area. I have found local
medical and other health professionals that indorse such a program. This is a low-cost program,
covering some of our expenses. Participants can buy the recommended books and DVDs to study as
homework and to share with others. Participants quickly become experts on a Healthy Lifestyle -- no
need to take over ten years to achieve that! For info, a formal on-site ten-day program, with professional
staff, all meals, and room at a fine resort can cost a person approximately $5,000.
I have devoted much time and effort in gathering education materials on health and nutrition for over
eleven years. I have many books, articles, pamphlets, slideshows, and movies. Some of the movies I
personally videotaped. I wrote my own big tutorial. There are detailed memos regarding my Healthy
Lifestyle Program. Many of these items can be downloaded from my health/nutrition website at URL
Public - Dropbox = https://www.dropbox.com/sh/7117waowww10bkx/Y42xNQF_Hx = CD-ROM!!!
I have most of my materials on a DVD-ROM, and a CD-ROM, that I can burn for you. NOW I HAVE ~4
DVDs-WORTH OF MATERIALS ON 16 GB USB 2.0 FLASH DRIVES! You can easily share the
contents with others.
=========================
MID-SEMESTER (SPRING '07) COMMENTS ON NUTRITION COURSES The "Nutrition for Health"
and "Nutrition Science" courses at Allan Hancock College give us a detailed look at the miraculous body
functions involved with processing and utilizing the foods that we eat. We should be inspired to seek the
best nutrition for achieving peak performance and for avoiding the numerous chronic diseases that result
from bad nutrition (the Standard American Diet, SAD). "You are what you eat" is so true!!
We have also studied the nutrition guidelines set by the government/food industries organizations.
Here is where I am very disappointed in the two texts by the same publisher. I find that we are not
getting even close to the best guidance that is available from the most credible health and nutrition
experts in the US. Harsh criticism of the 2005 Guidelines and Food Pyramid is documented on-line by
the famous Dr. T. Colin Campbell (more on him, below) at http://www.nutritionadvocate.com Update:
The new 2010 guidelines are not much better.
--------------------------------------
MY SUMMARY OF THE BEST GUIDANCE Just as there is the proper diet for a cat, a horse, an
elephant, a parrot, a fish -- there must be a proper diet for us humans! Once you sift through the "best
science," you'll find that your body is designed to thrive best as a plant-eater. Sifting the best science
further, an "Optimal Nutrition for Humans," per Dr. McDougall, comes from a whole foods, plant-based

diet centered on starchy foods, add a variety of vegetables, and add some fruit (not much fruit if on a
more-rapid weight loss program). Such a diet, in its simplest form, could consist of sweet potatoes for
your starch plant and green and yellow vegetables for the remainder of your nutrients. Half of your foods
are best to come from raw foods.
Avoid processed vegetable oils -- plants naturally have all of the oils that you need to get your
"essential fatty acids" in their more optimum proportions. This is an easy way to cut your empty calories.
The old Mediterranean Diet is healthy in spite of the olive oil.
Minimize or avoid refined, overly processed foods, such as non-whole grain products, "fake foods"
that imitate meat and dairy products, and sugar-added items (cereals, soft drinks, pastries, snacks, etc.).
Be aware that "added sugar" probably is one of the three main ingredients when you sum up the various
ingredients that are sugars, such as sucrose, high fructose corn syrup, dextrose, maltose, sorbitol. Avoid
products with high sodium content. One way to really succeed is to put back on the shelf any product
that has a label on it! (A joke, but basically true, by Jeff Novick, Director of Nutrition at the Pritikin
Longevity Center in FL Pritikin Longevity Center + Spa http://pritikin.com (2010 - Jeff now works with
Dr. McDougall!)
Do not consume meats (includes chicken and all seafoods), dairy products, and eggs. Talk about
your "incomplete foods" and "low-quality foods!" These products are disease-promoting. The cons far
outweigh the pros. Huge cons are: no fiber; no phytochemicals; no carbohydrates except for the lactose
-- milk sugar -- in dairy products (lactose intolerance, a normal condition, affects many humans); has
cholesterol (none in any plant); high fat and high saturated fat; too much protein!; contamination; harmful
chemicals; disease-causing products (such as for Mad Cow Disease), and many cancer-causing
features. Animal protein is carcinogenic, per Dr. T. Colin Campbell, PhD nutritionist and epidemiologist,
author of "The China Study" http://thechinastudy.com. Go to Campbell's http://tcolincampbell.org
Calorie-wise, optimal diet from plants should yield ……. (2005 Government Guidelines)
75 to 85% of total calories from carbohydrates ………….(45 - 65% TOO LOW!)
.. 8 to 15% from proteins (only need ~5%)………………..(10 - 35% MUCH TOO HIGH!!)
.. 7 to 12% from fats (only need 3 - 5%)…………………..(20 - 35% WAY TOO HIGH!)
Eat as much as you want of the optimal foods that give ~ these proportions. You can lose down to
your desired weight without being hungry or counting calories. To keep the calories from fats down, you
can minimize eating high fat foods such as nuts and avocados. To keep protein load down, you can cut
down on eating grains/seeds and legumes.
---------------
Do not take most supplements - a waste of money and effort, and of little benefit or probably harmful.
Man's pills cannot improve on nature! One exception -- since our plant foods are so clean now-a-days,
B12 may be indicated after four years on a vegan diet (or do a blood test to see if level is within medical
standards. I have been OK, per tests, and I don't regularly take a B12 pill). (I take B-12 pills now.) Get
your Vitamin D from sunshine! Go to http://www.vitaminddoc.com/ for good guidance. (D3 from pills may
be of little overall health benefit. I am enjoying frequent sunbaths in the back yard now,)
---------------
No need to chug lots of water all day long. Let your thirst be your guide.
http://dms.dartmouth.edu/news/2002_h2/08aug2002_water.shtml
---------------
This is not a "diet" that you go off of, it is "Healthy Lifestyle Nutrition" for life. 80% of your health
benefits come from consuming better foods.
---------------
Briefly, for the other 20% of benefits, and to be functionally independent as you age, do vigorous
weight-training and aerobic exercises for a total of six or more hours per week, preferably via exercising
three to five days in the week. I added such vigorous workouts at the YMCA for the last five years -- I
am your "Canary in the mine" for exercise benefits and pitfalls, too! Get a proper checkout on the
equipment, don't overdo -- build up efforts slowly and avoid injuries. I have never been stronger. I feel
like a high school track athlete again (59 years ago) when I hit the shower! (Update, Apr.'10 - probably
worth 30% or more!)
---------------
Of course, avoid other unhealthy lifestyle practices -- no smoking, almost no alcohol, no drugs, no

unsafe sex, no bad driving, etc.
---------------
Let your doctor be in your advisory loop when you change your diet and exercise programs. For
example, the doctor will need to reduce medications for high blood pressure and for diabetes as you
progress, if you have such health problems. (Be aware that most medical people do not know enough
about optimal nutrition and/or are too busy to teach it, or don't expect the vast majority of patients to
adopt such big changes!)
---------------
Avoid the medical businesses, medicines and surgeries as much as possible! In particular, learn that
most bypass operations, angioplasty, and stents do not add to quality of life and to longevity and should
have been relegated to the trash heap of history many years ago. The main mechanism that kills you is
not treatable by such procedures. Effective treatment and reversal come from changing to an optimal
diet and adding exercise. Dr. McDougall's advice is at Medical Information: Heart Disease Treatment =
http://www.drmcdougall.com/med_heart2.html . Also, go to Dr. Caldwell Esselstyn's website ( http://
heartattackproof.com ) and get his Feb. 2007 book "Prevent and Reverse Heart Disease." Watch his
videos here: http://www.heartattackproof.com/media.htm
Another bit of good advice -- don't over-treat your high blood pressure with drugs. Read Dr.
McDougall's article Medical Information: Hypertension
http://www.drmcdougall.com/med_hypertension.html
---------------
WRAP-UP These optimal nutrition and better exercise programs are not All or Nothing. The more
that you incorporate, the more that you gain. Just get started on this worthwhile journey for life. It can be
fun and interesting and easy. The journey's progress is faster and more inspired if you study the further
education materials that I point you to. Too bad that we, and our parents, were not all taught this in grade
school!
I highly recommend that the "optimal nutrition guidelines," not the "government nutrition disaster
guidelines," be laid out for AHC Nutrition Classes students at the start of the semester, because the key
best bottom lines are what we really need to know!
---------------
Learn more about the best nutrition. This is your most important subject for the healthy life that you
deserve! Just do it -- put what you learn into practice and enjoy it, it is not a burden.
=========================
As far as my Healthy Lifestyle Education and Support Program, you and your acquaintances are
invited to participate. People can start on their own by studying the materials for the program. Everyone
can keep in touch with me in person and by phone and email. If you want on my periodic nutrition/health
group emails list, provide an email address to add.
UPDATES: Sept. '09 - Dr. Robert Hammond and I conducted a very successful 18-week program at the
Healthy Palate Restaurant in early '09.
April '10 - Dr. Hammond, Jerry Neel and I are conducted a 6 month/10 sessions program. Discussion:
New Healthy Lifestyle program http://www.santamariatimes.com/lifestyles/columnist/jeanne_sparks/
article_ce051aae-437b-11df-9748-001cc4c03286.html?mode=comments-
Sept. ’11 - Dr. Hammond, Lisa Savaso and I completed an 8-sessions program and de-briefed it at the
graduation. A video is posted on my vimeo site.
July '12 - Our fourth HL Program was completed.
Sept. '12 - Our best-ever 5th program was done!
April '13 - Our even better 6th program was started!!
Plants for health | Art | Santa Maria Sun, CA = http://www.santamariasun.com/art/8684/plants-for-health/
---------------
You are invited to attend the monthly potluck meeting of an organization called "The Society of
Vegetarian-inclined People," SoVIP. This group was started by Dr. Brenda Forsythe, PhD. She is a
Veterinarian, and has been a vegetarian for the last 30 years. Phone 805/343-0437. The meetings are
held on the first Thursday of the month, at 7 PM, at the Unity Chapel of Light at the south end of Bradley
Road, where it ends and turns left to become Stubblefield Road, in the Orcutt area. There is enough
food so you do not have to bring any. (No meetings April - July 2013 -- Health Ed at my home.)

HEALTHY LIFESTYLE -- KEY POINTS Updated: Sept. 3, 2012
1) The goal is to die young and healthy -- as old as possible!
2) Nutrition is much more important than genetics for avoiding or recovering from chronic diseases!
3) Better diet should be the first line of defense for regaining health, not drugs or surgeries.
4) Humans are physically designed to be herbivores -- plant-eaters -- no doubts there.
5) "Correct" Optimal Nutrition for humans has been known for more than the last 50 years.
6) An "Optimal Diet," per expert Dr. John McDougall, is sweet potatoes and green and yellow vegetables.
7) The pros and minor cons of adding other plant foods are identified.
8) The cons for consuming any animal product far outweigh any pros. Just say "No."
9) Vegetable processed oils are harmful/junk foods (empty calories, worse than sugar). Avoid them.
10) Don't obsess on the "Problems" -- CONCENTRATE ON THE SOLUTIONS!
11) Getting the education is the main key for high-level motivation and successful changes.
12) Many credible expert doctors, dietitians, and researchers promote "solely plant-based diets."
13) Jump into eating healthy plant-based diets for life while getting the best health education.
14) This is not "All or Nothing." Get started NOW on your better-nutrition journey.
15) My family of four has been thoroughly educated and on the plant-based-nutrition path for nine
+ years. We represent healthy people that benefited, too.
16) I can provide my DVD with the materials that let you do this on your own! You have over $15,000
worth of knowledge and many years of experience there. You can educate others.
17) Difficult to take this education into the community via health-related
organizations.
18) We have conducted four 10-session programs of "Healthy Lifestyle Education &
Support" - without health-related organizations.
19) My "Healthy Lifestyle Ed. Program" might best be added as a college course!
20) When you do the thorough, best education on "Healthy Lifestyle," and implement what you
learn, you'll be amazed at the miracles that can happen toward achieving robust health.
21) We, and our parents, should have been taught most of this in Grade School!
- - - - - - - - - - - - - - - - - - - - - - -
VIDEOS, ETC. ON-LINE:1) Dr. McDougall "Lifestyle Medicine" 2) Dr. Esselstyn "Heart-Attack-Proof"
3) Dr. Campbell "Animal Foods Cause Cancer" ---> All three at my
Public - Dropbox = https://www.dropbox.com/sh/7117waowww10bkx/Y42xNQF_Hx
Kleinbauer's VIMEO videos at http://vimeo.com/user1077474
Brief education items also on-line at http://chinaoneorcutt.com

CHANGE YOUR DIET, TRANSFORM YOUR LIFE!
LEARN THAT THIS IS ALL-IMPORTANT FOR GOOD HEALTH!
1. BEST UNBIASED TEACHERS -- VIA GREAT VIDEOS
2. COMMON SENSE PROGRAM, BASED ON BEST SCIENCE
3. BETTER NUTRITION IS THE FIRST LINE OF DEFENSE FOR BETTER HEALTH
4. MIRACLES OF RECOVERIES FROM SERIOUS DISEASES
5. MORE HEALING THAN FROM ANY DRUG OR ANY SURGERY
6. EXPOSE DRUGS AND SURGERIES SHORTCOMINGS
7. DESIGN AND CARE OF YOUR DIGESTIVE SYSTEM
8. EDUCATION ON NUTRITION REQUIREMENTS
9. IDENTIFY OPTIMAL DIET FOR HUMANS
10. SOME PSYCHOLOGY: "THE PLEASURE TRAP" OF FOOD ADDICTIONS
11. LOSE WEIGHT BY EATING MORE -- OF THE CORRECT FOODS!
12. EXPOSE DIETARY MYTHS
13. PROBLEMS WITH MEAT IN THE HUMAN DIET
14. PERILS OF DAIRY. COW’S MILK IS FOR BABY COWS
15. THE FACTS ON FATS
16. GETTING GOOD MEDICAL CARE
17. IDENTIFY EXPERTS IN OUR LOCAL AREA (VERY FEW! -- Us!!)
18. MINIMAL EXERCISE FOR FUNCTIONAL INDEPENDENCE. EXTRA EXERCISE BENEFITS
19. THE POWER OF LIFESTYLE CHANGES
20. BECOMING “HEART-ATTACK-PROOF” -- MODERATION KILLS
21. “CHINA STUDY” -- ANIMAL PROTEIN CAUSES CANCER
22. CHRONIC DISEASES HELPED -- DIABETES. HYPERTENSION.
AUTOIMMUNE (ARTHRITIS, ETC.), CIRCULATORY, CANCER. ETC.
23. DISEASE-PROOF YOUR CHILD -- CORRECT NUTRITION FOR CHILDREN
24. NEW RESEARCH ON DIET & HEALTH
25. VEGAN DIETS WORK! VEGSOURCE -- “GREAT!” AM. DIETETIC ASSOC. -- “HEALTHFUL”
26. TRANSITIONING TOWARD A PLANT-BASED DIET
27. READING LABELS
28. SHOPPING, COOKING, EATING OUT -- EASY, FUN, EXCITING!
29. ON-LINE SUPPORT -- WEBSITES, RESOURCES, NEWSLETTERS, ETC.
30. HEALTH EDUCATION LIBRARY LIST
31. MY DOCUMENTATION: WEBSITES, CD & DVD, “EXPEDITE” TUTORIAL, ETC.
32. “RAVE DIET & LIFESTYLE,” "HEALING CANCER" -- SUMMARY BOOKS & DVD'S TO SHARE
33. EFFORTS TO EDUCATE COMMUNITY
34. AGING IN STYLE -- TO MAYBE 100
35. LAB TESTS -- AT START & AT END
36. PUT INTO PRACTICE NOW
37. SUPPORT GROUP FOR 10 WEEKS, AND LONGER!!

18. Your main inheritance that gets you into health troubles -- the menu
Some items/issues that can be addressed
by Bill Kleinbauer, Updated April 2013
"It all started when I was very young -- in my sandbox. The cat kept covering me up."
"When I was young, my family moved a lot. But I always found them.
"My wife - can she cook? Her food's so bad that the flies close the screen door."
"Who is in charge of my life? I am!? Geeze - I wish it could have been someone who is more
reliable!" (Rodney Dangerfield)
1. VERY FEW PEOPLE MAKE BIG CHANGES TO BETTER LIFESTYLES!
We can plant seeds of info and guidance, and be good examples.
2. Getting Your Head on Straight -- Take a "Human Potential Workshop" to greatly enlarge your
"Reality Box" that you are in. Go for better than "Change," go for "Transformation." Here is a big
program to consider (current evolution of Werner Erhard's "est Training" of the late '70s):
http://www.landmarkeducation.com/ "Landmark Education: The Landmark Forum, Landmark
Education seminars, courses, and programs for Landmark Forum graduates". I particularly like
Stewart Emery's 1982 book "The Owner's Manual for Your Life - The Book You Should Have Gotten
at Birth, but Didn't." It is out of print, still available for ~$11, delivered, as a used book on the internet.
I have copies to loan.
3. Give yourself big credit for participating in our sixth "grassroots" 3+ months program!
4. Do this for yourself - don't expect others to be of big help. Shop, cook, study, enjoy!
5. Use us for your support. We are here to help plus learn together.
6. Enroll more participants - each session stands alone, new persons can catch up.
7. This is not a religion/cult. Info is based on science, evidence, results, guidance from experts!
8. Periodic emails of health items - get on my group list of 300 persons. Give email address.
9. My DVD-ROM -- Has 10 years of materials - movies, slideshows, pamphlets, articles, charts.
Holds 7 CDs of stuff!! Very valuable, would take ~ three weeks to go through it all. Organized and
easy to find items of interest. I also have a CD-ROM with focus on key materials.
10. You can borrow DVD videos to watch at home. I have over 70 DVDs to choose from! I have three
suitcases of books.
12. Videotaping of sessions -- we can do that and can post on my websites. We will respect anyone's
desire for privacy.
13. You can provide your subjects of interest - see ones that we have identified for guidance.
14. You should be better functionally in all ways via better nutrition & exercise.
15. Get weaned off of medications - supervised by nutrition-knowledgeable, supportive Dr.!
16. Good News / Great News! -- Health benefits are ~ 20% from exercise / ~ 80% from foods.
17. Documented long-term success: National Weight Control Registry = http://www.nwcr.ws/
"Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity."
18. Your main inheritance that gets you into health troubles -- the menu

19. YOUR ACTION PLAN! Very powerful! Make, revise, follow, record.
20. Get BEFORE & AFTER results. My April '10 & March '13 lab tests example:
B12 - OK, Vit. D from sun - OK
21. Weight scale - Use often to see progress or lack thereof!
22. Blood pressure - can get a wrist cuff and track at home while calm. Record.
23. Exercise: For me - Six years at the YMCA, ~3x per week, 2hr. session of weights & aerobics.
24. Get protein, calcium, all needed nutrients from PLANTS! As do all herbivores, such as us.
25. Nutrition choices - Somewhat different for each of us - due to allergies, etc. Dr. McDougall's
"Elimination Diet" can help resolve your difficulties with various foods.
26. What do veggie guys eat? See my breakfast photo. Those items can be for other meals, too!
27. "Be in the presence of your food!" Don't multitask, enjoy the eating. Chew well - digestion starts
in the mouth via the saliva. Eat slowly - the brain takes 20 min. to register fullness.
28. Raw food approach - Eat lots of food raw, especially green leafy vegetables! Foods are denatured
in the stomach 10 min. after eating. Body produces the digestive enzymes necessary.
29. Cooked foods - No need to avoid - many foods require cooking. Can steam lightly, too. SIMPLE,
EASY: Make your own veggie soups, in a big pot, consume for several days.
30. Food combining - see chart by Debbie Bennett. Not a big deal to me. Less of a problem when
animal items not eaten! Mainly based on similar times for the stomach to digest the mixed items.
31. Water - water in your foods count, too. Let your thirst be your guide. No need to guzzle all day!
32. Get Vitamin D from the sun. No sunscreen! 20 min, 3 x a week on face and hands may suffice.
BUT - get sunbaths in back yard - addictive! Nice way to relax and sense nature AND that powerful
sun that has been burning fiercely all our lives. Talk about miracles?
33. Key nutrition/health charts - see that file. Also on-line at my various Web sites.
34. Don't get excited about colonics - not a natural process. Some healing institutes use them.
35. Medical items that I can discuss: Contact lenses, cataract surgery, hernia surgery, pneumonia,
kidney stone, LASIK eye correct -- http://lasikcomplications.com -- 10 reasons to say"NO!"
Wisdom teeth -- 67% scam - The Prophylactic Extraction of Third Molars: A Public Health Hazard
36. Keep in mind the leading causes of health deaths -- #1 Circulatory! #2 Cancer
#3 The Medical Industries! No. 3 Could be #1 if the Coroner's Reports were honest!
Take good care of yourself! The best guidance is available, learn it and apply it.

HEALTHY LIFESTYLE EXPERTS - LIST OF MANY!
===========================
Your post: Mar 3, 2012 10:37:34 AM PST
Amazon.com: T. Colin Campbell's review of New Atkins for a New You: The Ultimate Die...
http://www.amazon.com/review/R2W7KWZKQY6BGJ/ref=cm_cd_pg_pg87?
ie=UTF8&asin=1439190275&cdForum=FxZJ813G2J60B7&cdPage=87&cdSort=newest&cdThrea
d=TxCB0L17B0KXSQ&store=books#wasThisHelpful
William J. Kleinbauer says:
My posts address the issues raised by other posters -- statins, Dr. Esselstyn's great results with
heart patients sent home to die, other healthy lifestyle educators/medical people who help people
dramatically heal -- a huge list of successful achievers! Naming many:
Dr. John McDougall, Nurse Mary McDougall, Dr. Neal Barnard, Dr. Hans Diehl, Dr. Scott
Saunders, Dr. Caldwell Esselstyn, Ann Criel Esselstyn, Dr. Colin Campbell, Dr. Dean Ornish, Dr.
Matt Lederman, Dr. Alona Pulde, Dr. Robert Hammond, Col. James Hammond, Dr. Steve Mulder,
Dr. Joel Fuhrman, RD Jeff Novick, Nathan Pritikin, Rip Esselstyn, Dr. Michael Greger, Dr. Michael
Klaper, Dr. Alan Goldhamer, RD Brenda Davis, Dr. Milton Mills, Dr. William Harris, Mike Anderson,
John Robbins, Jim Hicks, Dr. Will Tuttle, Madeleine Tuttle, Jill Ovnik, Dr. Jay Gordon, Dr. Gabriel
Cousens, Morgan Spurlock, Dr. Howard Lyman, Jerry Neel, Lisa Savaso, Dr. Abiola Oladoke, Mel
Raveling, Sheila Goodman, Jeff Nelson, Sabrina Nelson, Ellen DeGeneres, Dr. Mehmet Oz, Dr.
Sanjay Gupta, Debbie Bennett, Nimisha Raja, Susan Powter, Dr. John Kelly, Dr. Antonia Demas,
Pres. Bill Clinton, Steve Jobs, RD Julieanna Hevers, . . . . . . .
I have had 10 year of learning and applying and educating "Healthy Lifestyle" guidance, and have
paid attention to the other-siders, such as most that you refer to, including Dr. Joe Mercola,
Weston A. Price Foundation, Dr. Atkins, and Paleo purveyors. . . .
The weight of the evidence and good results are with the Plant-Based, Whole-Foods group, no
doubt.
You can do your "too low carb, too high fat, too much protein approach" strictly with plants.
Note that none of the nay-sayers ever truly face up to and address the overwhelmingly harmful
effects of raising and eating animal products!
And do realize that more visitors to this site get to hear more than from the 10 or so "Unhelpful"
voters!!

HEALTHY LIFESTYLE - ACTION PLAN
NUTRITION / EDUCATION / MEDICAL
Focus your positive changes here - better health comes 80% from optimal nutrition, 20% from
aerobics & strength exercises. Produce a new sheet each week.
REFRIG/PANTRY ___________________________________________________________________
SHOP VEGGIES/FRUIT/ETC. _________________________________________________________
COOKING _________________________________________________________________________
RESTAURANTS ____________________________________________________________________
EDUCATION _______________________________________________________________________
SUPPORT _________________________________________________________________________
DOCTOR/MEDICAL _________________________________________________________________
EXERCISE
In writing your action plan, include 1) what you are going to do, 2) how much you are going to do,
3) when you are going to do it, and 4) how many days a week you are going to do it.
EXAMPLE: This week I will walk around the block before lunch three times.
This week I will WHAT________________________________________________________________
HOW MUCH _______________________________________________________________________
WHEN____________________________________________________________________________
HOW MANY _______________________________________________________________________
How confident are you (10 = totally confident)? ________
================= For all areas, put details here and on back of page: =================
Check Off Comments
Monday
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Tuesday
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Wednesday
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Thursday
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Friday
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Saturday
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Sunday
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

Minimal Exercise for Functional Independence on Vimeo
= http://vimeo.com/4073404
Optimal Nutrition provides 80% of health benefits, Exercise provides 20%. Here is a lecture on the minimum
exercise recommended to provide you with "functional independence as you age."
- - - - - - - - - - - -
Directly below is the guide handout that Chiropractor Dr. Alex Isabeau gave to our class at the Dr. McD Total
Health Solution 10-day clinic in Jan. 2003. The justification and details and interspersed Q & A are in the talk.
Much better exercise is definitely more than given in this video and guide!
** EXERCISE GUIDELINES FOR MERE MORTALS **
What’s the big deal about exercise?! If we eat properly, don't smoke and wear our seat belts, isn’t that enough to
keep us healthy? well . . . no.
Numerous studies have demonstrated that physical fitness is a remarkably accurate predictor of morbidity and
mortality, as well as functional independence as we age. In plain english, that means that the more physically fit
you are, the less likely you are to develop a serious medical ailment that will lead to disability and premature
death. Therefore, if you want to enjoy a long, active, fulfilling life, then you absolutely must provide yourself with
at least a minimal dose of exercise each week. And what is this minimal dose of exercise?
Physical fitness is achieved via a combination of four basic types of activities: aerobic exercise, strength training,
flexibility and balance. Here are the minimal weekly doses of each type:
** AEROBIC EXERCISE: Minimum of two hours total per week. For example, 4 sessions X 30
minutes, or 3 x 40 Min. Examples include walking, running, bicycling, swimming, aerobic classes,
dancing, hiking, and indoor devices such as stair climbers, elliptical trainers, etc.
** STRENGTH TRAINING: Minimum of two 20-30 minute sessions per week. Examples include
free weights, machines, medicine ball drills, pull-ups, push-ups, Pilates, advanced Yoga, rock
climbing, and old fashion hard physical labor (yard work, gardening, construction, etc.)
** FLEXIBILITY: Minimum of 10 minutes, every other day, after exercising or just before bed. A
series of 10-12 basic stretches, each held gently for 30 seconds, will suffice.
** BALANCE: Many forms of exercise naturally enhance our balance and coordination, including
martial arts, tennis, basketball, dancing, yoga, trail running, etc. Specific balance drills can be
performed using gym balls, wobble boards, foam bolsters, and mats. A minimum of two sessions
of 15-20 minutes of balance-enhancing activity should be performed each week.
--------------------------
Good resources for more information include:
Getting in shape. Shelter Publications, 1994
Fitness for Dummies. Hungry Minds Publications, 2000
Ultimate Fit or Fat. by Covert Bailey, 1999
Pilates on the Ball. Healing Arts Press, 2001
Stretching. Shelter Publications, 2000
The Complete Idiot’s Guide to Weight Training. Alpha Books, 2000
==================
Now that I have had six years of good aerobic and weight training workout at the YMCA, I rate exercise
up to the 30% level. And, sorry to say, I don't do the separate stretching and balance areas. I don't like to
slow down to do more routines and swimming and sauna baths; I do like the steam bath! So -- don't use
me as a very good example. I start with 10 min. on the rowing machine to warm up. Then I do the
weight training on about 14 of 20 machines, three repetitions, for an hour+ before doing the aerobics.
Aerobics are on the treadmill or on the elliptical trainer, at least 20 minutes. I go ~3 times a week. I will
listen to the talk seriously again!

----------------------------
Might as well search for EXERCISE on the McD website!
Free McDougall Program: Achieve 100% health with exercise =
http://www.drmcdougall.com/free_4e.html
Achieve 100% Health with Exercise
Although dietary changes will take you a long way to being completely healthy, you will need
some exercise to improve your fitness and well being. Exercise, as simple as a daily walk, can
benefit you. You will experience:
• More appropriate appetite
• An increase in muscle tissues, and thus a better ratio of lean body tissue to fat
• Loss of excess weight
• Improved muscle tone and flexibility
• More energy, less fatigue
• Some improvement in circulatory system
• Improved digestion
• Better mood - including less depression and anxiety
• A fall in blood pressure
• Lower triglyceride and blood sugar levels
• Higher HDL ("good") cholesterol level
And here is a Forum:
Dr. McDougall's Online Discussion Board • View forum - Exercise and Fitness =
http://drmcdougall.com/forums/viewforum.php?
f=17&topicdays=0&start=0&sid=4447e9b94956e106496e2ded0b78d8e8
--------------------------

EXAMPLE OF "HEALTHY LIFESTYLE" GROUP E-MAILS, BY BILL KLEINBAUER
Focused this time on curing Diabetes, Type 2, after article in Santa Maria Times -- An AP Article:
Obesity surgery reverses signs of diabetes – USATODAY.com =
http://www.usatoday.com/news/health/story/health/story/2012-03-26/Studies-Weight-loss-surgery-can-put-diabetes-
into-remission/53784482/1
------------------------- WATCH THESE TWO FREE VIDEOS!!!!!!!
Simply Raw: Reversing Diabetes in 30 Days – Part 1 on Vimeo = https://vimeo.com/27278058
Simply Raw: Reversing Diabetes in 30 Days – Part 2 on Vimeo = https://vimeo.com/27610549
###########################
Your post: Apr 4, 2012 10:49:32 AM PDT
William J. Kleinbauer says:
Letter to Editor, Santa Maria CA Times. April 3, 2012
http://santamariatimes.com/news/opinion/mailbag/diabetes-cured-without-surgery/
article_28539c28-7d50-11e1-9f54-0019bb2963f4.html
The AP article, "Surgery can put diabetes into remission," for $15,000 to $25,000, is bad guidance, especially
when you consider complications and the extra care necessary forever after the operation.
Type 2 diabetes is a food-borne illness, the natural adapting of the body to bad nutrition. Dr. Gabriel Cousens
quickly reverses diabetes via a proper whole-foods, plant-based diet using raw foods at the start.
Dr. Neal Barnard gives excellent diabetes cure education, too. A Nipomo resident cured his serious case of
diabetes. This is not rocket science. Going to optimal plant-based nutrition, as taught by Dr. John McDougall and
Dr. Joel Fuhrman, helps prevent or reverse most other chronic diseases besides diabetes.
Bill Kleinbauer Orcutt
============= DISCUSSION:
http://santamariatimes.com/news/opinion/mailbag/diabetes-cured-without-surgery/
article_28539c28-7d50-11e1-9f54-0019bb2963f4.html?mode=comments
Thanks to the Times for posting my letter today. I'll give more support than can be put in a short letter.
----------------
You can just Google each name of the doctors to find their great nutrition and medical guidances.
Here are a few links: For Dr. Gabriel Cousens diabetes cure video: http://www.rawfor30days.com/index5c.html
For Dr. John McDougall "Total Health Solution" Clinic and education materials: http://drmcdougall.com
For Dr. Joel Fuhrman: http://www.diseaseproof.com/ For Dr. Neal Barnard: http://pcrm.org
----------------
My ten years of materials, including videos -- all downloadable -- are on-line:
Dropbox - Public - Simplify your life = https://www.dropbox.com/sh/7117waowww10bkx/Y42xNQF_Hx
Many videos are also at ---> http://vimeo.com/user1077474
==============
We have conducted three ~10-sessions events, in Orcutt over the last three years, on "Healthy Lifestyle
Education, Application & Support" at the Unity Activities Building (corner of south Bradley at Stubblefield Road). A
local retired Family Physician has supported and participated in all of the meetings!
Our fourth session starts there this Thursday, April 5, 2012, at 7 PM. Come and check out our grassroots program
that is based on the science, evidence, and results. To get this thorough education from professional 10-day
clinics can cost you close to $5,000! We have a free whole-foods, plant-based potluck at the beginning (no
animal products). You do not have to bring food to join in on the eating! So - You are welcome to attend, ask
questions, comment, and to gather education materials. Bring/point others!
=========
. maule5662h - April 03, 2012 12:20 pm To watch the excellent talk, given 2 years ago, by Jerry Neel
on curing his full-blown diabetes, the video is available at:
. http://vimeo.com/9957663 -- We will have copies of the DVD at our meeting Thursday.
.
. ================
https://www.youtube.com/watch?v=2pjkC71exKU
Go!

Dancininthemoonlight - April 06, 2012 9:18 am
God bless you, Bill!! And thank you for the info! My mother has type 2 diabetes and she eats a LOT of
fruits and veggies, and has her condition well-managed. However, I would love to see her be able to
dump the costly medicines. Her insurance tends to be a little stingy with the coverage, anyway.
############### HOMEWORK!!!
.
Dr. Esselstyn.wmv - YouTube
http://www.youtube.com/watch?feature=player_embedded&v=J6pLRdawBw0#!
You can listen to the full 1 hour 55 minutes, OR just focus on Ann Esselstyn's foods selection
part that starts at 1 hour 24 min. Drag the timeline to there -- EASY! (Then go back and listen
to the latest and greatest FREE talk.)
"Dr. Esselstyn talks about a ground breaking concept for a plant based diet. This information
goes into depth about the down side of the typical American diet. This information could save
your life."
##############
Dr. Robert Hammond and I enjoyed presenting our talk on "Healthy Lifestyle, Focused on Optimal Nutrition" to
Vicki Forman's gathering yesterday, April 1st, at her fine "Yoga for Mankind" studio in Old Orcutt.
Yoga for Mankind in Orcutt, CA http://yogaformankind.perfectmind.com/
I'll send this e-mail to the attendees, too. Come to this Thursday's meeting and bring/point friends.
##############
We are offering to conduct our fourth 6-sessions+ course on "Healthy Lifestyle Education, Application & Support"
if enough new people are interested -- say, 10 or more.
We find that the course gets better each time, especially by focusing on APPLICATION - making the change to
optimal-health-nutrition EASY!
This time we'd like participants to just jump right in to Plant-Based, Whole-Foods diets for the first two weeks!!
Pay close attention to Ann Esselstyn's guidance in the on-line video.
So -- in the April 5 meeting this week, we can guide you further on the HOW and include RD Jeff Novick's video
on "HEALTHY FAST FOOD!"
Fast Food - Vol 1: = http://www.jeffnovick.com/RD/Fast_Food_Vol_1.html
Fast Food - Vol 2: = http://www.jeffnovick.com/RD/Fast_Food_Vol_2.html
:::::
########### ADDED: Some excerpts of the video --
https://secure2.vegsource.com/catalog/product_info.php?cPath=88&products_id=419
###########
How to Lose Weight Without Losing Your Mind - YouTube = DR. DOUG LISLE, PHD PSYCHOLOGIST, who
gives presentations at the Dr. McDougall "Total Health Solution" 10-day clinics.
http://www.youtube.com/watch?v=xAdqLB6bTuQ&list=UUuwi1gSKyqz28BVCc9qeuIA&index=1&feature=plcp
Go!

HEALTHY LIFESTYLE -- PROGRESS REPORT
-- Progress and problems in changing nutrition, exercise, medical,
and other approaches to gain better health.
-- Provide guidance on how this course could better-serve
participants and enroll more participants.
-- What were the useful features of the course?
-- Where do you go from here?
-- Other related thoughts.
--------------------------------------------------------------------------
Here is a Q & A guide:
7. What are some of your favorite foods?
8. What do typical meals look like?
11. Favorite brand name health/convenience foods:
12. Books and DVDs that influenced you:
13. What is the worse thing about being a Vegan?
14. What is the best thing about being a Vegan?
15. What do you think everyone should know?

"Prevent & Reverse Heart Disease" -- SIMPLE STEPS
Caldwell Esselstyn, MD, 2007 pages 67- 75
.
YOU, too, can take control of your heart disease. This chapter -- perhaps the most important in this
book for those who have heart disease or people who simply never want to develop it -- will tell you
exactly how to go about it.
As you already have learned, my approach to this potentially lethal disease is vigorous and
sustained. The technique I recommend is based entirely on my research and supported by twelve
years of formal study and twenty years of continuing work with a diverse group of patients. And its
success depends very much on acute attention to detail. In the words of Rupert Turnbull, a former
surgeon at the Cleveland Clinic: "Inappropriate application of the method is no excuse for its
abandonment!"
Here, once again, is the basic message of my research: no one who achieves and maintains total
blood cholesterol of 150 mg/dL and LDL levels below 80 mg/dL -- using strict plant-based nutrition
and, where necessary, low doses of cholesterol-reducing drugs -- experiences progression of heart
disease. Many, in fact, are able to rejoice at clear medical evidence that they have actually reversed
the effects of their disease.
Recall that three-quarters of the population of this planet has never known heart disease. Your
cholesterol metabolism and, with it, your resistance to the insidious progression of heart disease, can
come to resemble those of the rural Chinese, the residents of Okinawa, the Tarahumara Indians of
Northern Mexico, the Papua Highlanders of New Guinea, and many native Africans. Among these
peoples, because of the plant-based diets they have always consumed, heart disease is virtually
unknown. I am convinced from my research and from counseling hundreds of patients with heart
disease that you, like them, can make yourself heart-attack-proof.
In my initial interviews with all potential patients, I stress the need for total commitment.
My first request is that patients and their families eliminate from their vocabulary, from their thinking,
from their most basic belief systems, the phrase "This little bit can't hurt." If you have retained
only one fact from my explanations of the science behind this program, I hope it is this: that just a little
bit of forbidden food -- fats, dairy products, oils, animal proteins -- can hurt, and will. Think of it this
way: if you adopt a healthy diet overall, but allow yourself to have fats just two or three times a week,
that means you are abusing and injuring yourself on one hundred fifty or so days of the year. This
"moderation" rationale will deprive you of the ultimate health benefits of plant-based nutrition. Just
"this little bit" is enough to prevent you from remaining free of heart disease.
If you understand and accept that premise, you are 95 percent of the way toward success in arresting
your disease. Occasional exceptions, however modest, undermine results. (I must confess: on every
New Year's Eve, I consume eight to ten chocolate peanut buttercups.)
I am reminded of a breakfast several years ago when I was invited to speak at a conference on
breast cancer. Joining me at the meal was a distinguished East Coast surgeon who was also
participating in the conference. Eighteen months earlier, he had had a heart attack. Even so, he was
eating pancakes dripping with butter and a side order of bacon. Seeing my raised eyebrows, the
surgeon explained that he ordinarily ate carefully, and allowed himself to go off his diet only on
weekends, when out of town, or on special occasions.
Since then, he has sustained a massive stroke, which deprived him of normal speech. The same
vascular disease that narrows the coronary arteries to the heart narrows the arteries to the brain.
With the understanding that total commitment is the order of the day, let's proceed to the rules of my
nutrition plan.
-----------------

First, the foods to avoid:
I. Anything with a face or a mother. This includes meat, poultry, fish, and eggs. You may be
aware that arginine and omega-3 fatty acids, which are essential to endothelial health and other
bodily functions, are plentiful in fish. But there are other, healthier sources of these substances,
which I will discuss when I recommend dietary supplements for those on my program.
2. Dairy products. That means butter, cheese, cream, ice cream, yogurt, and milk - even skim
milk.
3. Oils. All oils, including virgin olive oil and canola oil. (For more on this subject, please see
Chapter 10.)
4. Refined grains. These, unlike whole grains, have been stripped of much of their fiber and
nutrients. You should avoid white rice and "enriched" flour products, which are found in many pastas,
breads, bagels, and baked goods.
5. Nuts. Those who have heart disease should avoid all nuts. Those without disease can consume
walnuts in moderation because they can provide considerable omega-3 fatty acids, which are
important for many essential bodily functions. But I am extremely wary of nuts. Although short-term
studies funded by nut companies show that they may positively affect good and bad cholesterol, I
know of no long-term studies indicating that they can arrest and reverse heart disease, and patients
may easily over-ingest them, elevating their cholesterol levels.
------------------
Now, for the foods you are allowed -- in fact, encouraged -- to consume. This list, although it may not
include many of the products you used to eat, permits you to fill your plate with a delicious colorful
array of foods brimming with fiber, nutrients, and antioxidants, all essential to heart health and overall
well-being:
1. Vegetables. This is by no means a complete list, but it gives you a good sense of the wide
variety of vegetables that you can eat. Sweet potatoes, yams, potatoes (but never French fried or
prepared in any other way that involves adding fats!). Broccoli, kale, and spinach. Asparagus,
artichokes, eggplant, radishes, celery, onions, carrots. Brussels sprouts, corn, cabbages, lettuces,
peppers. Bok choy, Swiss chard, and beet greens. Turnips and parsnips. Summer squashes, winter
squashes, tomatoes (although strictly speaking, tomatoes are fruit), cucumbers. Almost any
vegetable you can imagine is legal on this plan, with a single exception, for cardiac patients:
avocados, which carry a high fat content unusual for vegetables. Those without heart disease can
eat avocados as long as their blood lipid levels are not elevated.
2. Legumes. Beans, peas, and lentils of all kinds. This is a wide-ranging family of plants, and
you are almost certain to discover delicious varieties you may never have encountered before
embarking on this nutrition plan.
3. Whole grains. Whole wheat, whole rye, bulgur wheat, whole oats, barley, buckwheat
(kasha or buckwheat groats), whole corn, cornmeal, wild rice, brown rice, popcorn, and less well-known
whole grains, such as couscous, kamut (a relative of durum wheat), quinoa, amaranth, millet,
spelt, teff, triticale, grano, and faro. There is a marvelous variety of choices, both familiar and new.
You can also eat cereals that do not contain added sugar and oil -- old-fashioned oats, for instance
(not the quickcooking variety), shredded wheat, and brand names like GrapeNuts. Breads should be
whole grain, and should not contain added oil. Whole-grain pastas are allowed -- those made from
whole wheat, brown rice, spelt, and quinoa. (Be careful about restaurant pasta. It is often egg-based
and made from white flour, and there may well be oil lurking in the marinara sauce.)

4. Fruit. Fruits of all varieties are permitted. A word of caution is in order, however: it is preferable
to limit your fruit consumption to three pieces a day (or, for berries and grapes, three servings, each
about the size of a modest handful). It is also best to avoid drinking pure fruit juices. Fruit -- and juice,
especially -- carries a high sugar content, and consuming too much of it rapidly raises the blood
sugar. The body compensates to the sugar high with a surge of insulin from the pancreas -- and the
insulin, in turn, stimulates the liver to manufacture more cholesterol. 1 It may also elevate triglyceride
levels. Be careful of sugar-laden desserts, which can have the same effect.
5. Beverages. Water, seltzer water (try adding a small amount of fruit juice to boost flavor),
rice milk, oat milk, no-fat soy milk, coffee, and tea. And alcohol is just fine, in moderation. (That's
something my colleague and patient Joe Crowe appreciates. There's an annual Robert Bums party
that celebrates the poet and other things Scottish, and its centerpiece is a feast -- featuring, among
other things, haggis, which is made of the lungs, heart, and other suet-laden innards of a sheep or
calf. There's only one thing on the menu, Joe points out, that someone on my nutrition plan can
consume: the Scotch whisky!)
-------------------
Ideally, most of the food you buy for this nutrition plan -- much of it fresh produce -- will not require
labels. But for products that do, be sure you study the ingredients very carefully.
Here's why. In recent years, the U.S. Food and Drug Administration has forced the food industry to
label fat content of foods more accurately than it did in the past. However, there is at least one very
important loophole in the labeling rules. The FDA allows manufacturers to say that a product
contains zero fat per serving if one serving contains 1/2 gram of fat or less. So imagine a box of
doughnuts, each of which contains I gram of fat. Under the new system, the manufacturers simply
state on the box that the six doughnuts inside represent twelve servings -- i.e., that a single serving
equals half a doughnut. Since half a doughnut would contain just 1/2 gram of fat, they can legally
declare that the doughnuts contain zero fat per serving.
That, of course, is nonsense. These "no fat" products may contain less fat overall than their higher
octane counterparts, but hidden in "no fat" salad dressings, cheeses, breakfast pastries, and spreads
is the same old dairy, animal, and oil fat, and it will destroy your health. Be on the lookout for phrases
like "contains negligible amounts of fat." Scrutinize lists of ingredients for any mention of oil, of
monoglycerides and diglycerides, of hydrogenated or partially hydrogenated oils or glycerin.
Remember, a pig with lipstick and earrings is still a pig. A year of consuming these "zero fat" products
will actually add pounds of lethal fat to your diet.
Jim Trusso, one of the patients in my study, learned the hard way. For six careful years on the
program, he never touched meat, dairy products, or oils. But suddenly, his cholesterol spiked over
200 mg/dL. It didn't take us long to figure out what the problem was. Jim had not been much of a fan
of fruits and vegetables before joining the study, and in those first years on the program, he was
always looking for ways to avoid them. When the no-fat products began appearing on supermarket
shelves, he was thrilled -- and happily added them to his diet. He reformed quickly after the
cholesterol scare, and has been back in control ever since, maintaining a total cholesterol of 120 mg/
dL.
Truly no-fat products are increasingly available -- including some salad dressings, crackers, chips,
pretzels, and cookies. Look carefully. Scrutinize labels. Pay attention to the lists of ingredients. And
when in doubt, don't be shy about calling the manufacturers. A talk with a company's chief dietitian or
medical consultant will give you a straight answer on fat content.
So now, you've committed yourself to eating only the legal foods listed above, and to avoiding all of
the categories I do not allow. Is there anything else you need to consume to make sure you're on the
right course for optimal heart health?
For those who have heart disease, I do recommend four dietary supplements. Some studies suggest
that there may be new supplements to recommend in coming years; argentine, for instance, the

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