Convergence of Evidence by Dr. Dean Ornish

This is the second edition post of where I highlight a specific scientific article. This type of article is a short editorial written by none other than Dr. Dean Ornishdean1

If you’re not familiar Dean Ornish he’s is a world renowned Doctor and medical researcher. He uses a holistic lifestyle approach to preventing, treating, and reversing ailments that his patients may have.

He is the author of a number of books including Dean Ornish’s Program for Reversing Heart Disease.

He is the first person to prove that the worlds #1 leading cause of death, Ischemic Heart Disease, can be prevented and reversed with diet and lifestyle intervention without the use of drugs, and in as little as 1 year. He used the only diet that has ever been proven to show such results, a whole foods, low fat, low protein, high carbohydrate, vegan diet.

Anyway, that’s not what I want to talk about today. I wanted to talk about a short editorial he wrote, published in The American Journal of Cardiology and The Lancet Oncology journals.

I’m going to simply go over Dr. Ornishs’ written words to the many people who need to hear what is really important when it comes to the basics of human nutrition.

Encase you don’t know,

There’s a growing convergence of evidence that an optimal diet is mostly plant based.

Specifically, this means a diet centered around fruits, vegetables, whole grains, legumes, and nuts.

These have the power to reduce Low Density Lipo-proteins (LDL/Bad Cholesterol) by up to %25-%30.

This is comparable to what can be achieved with statin drugs, but without the costs or (harmful) side effects.

Also encase you don’t know U.S. citizens spent $20 Billion so prescription drugs last year which is alarming.

What’s also alarming is most patients are diagnosed with hypercholesteremia (high cholesterol) and you’d think they’d be advised to follow a system that actually works. Instead they’re told to follow the guidelines of the American Heart Association and the National Cholesterol Education Program. These only promote modest changes in cholesterol, at which point patients are prescribed statins to lower the drugs (by doctors who get a bonus).

There’s a number of problems with this system but two key ones are:

  1. Patients aren’t even informed about the benefits of diet and lifestyle changes which are safer, less expensive, and often times more effective.
  2. This only adds to the countrys’ medical costs because these drugs costs a lot of money.

Why don’t some doctors tell patients about this powerful information you may ask. Well they’re 3 reasons:

  1. Some doctors don’t inform patients of this method because their too ignorant to read the scientific literature and realize the power of diet and lifestyle.
  2. Some don’t believe patients will actually take to changing lifestyle habits.
  3. Some are happy receiving a bonus for every prescription they write. Shocking huh?

The fact is that a healthy diet can change peoples’ health and how they feel so dramatically that it often changes the patients frame of thinking from fear of dying to joy of living. Plus a plant based diet doesn’t just affect one illness it covers the basis of a healthy lifestyle which prevents a multitude the worlds top killers such as Heart Disease, Diabetes, Prostate Cancer, Breast Cancer, and more!

I can go on describing the powerful benefits the 100,000 plus nutrients contained in plants!

It’s unfortunate that society thinks of medical break-throughs as new treatments, drugs, or expensive high tech procedure because the blatant fact is that people,

People have a hard time believing that diet, how we respond to stress, how much exercise we get, and the quality of our relationships and social support can be as powerful as drugs and surgery, but they often are.

Sometimes even better.

Thanks for reading! 1367041046

Comment and let me know what you though of this post!

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Carson McQuarrie



3 Incredible Transformation Stories from a Plant Based Diet (& Lifestyle)

The following are three transformation stories that will blow your mind of how powerful a plant based diet is.

I hope you enjoyed last weeks post showing you 1 day of recipes eating a whole food plant based (WFPB) diet can look like for you. If you haven’t read it click here:

I do hope the following stories will inspire you to make positive changes, whether you consider yourself “healthy” or not. We certainly all have room to grow. I’m currently on my 3rd week of being off unhealthy processed vegan food.

I want to make one final note before I continue on the stories, and that is if you’re new a plant based diet and you’ve heard that other diets help you lose weight, that is true but most often at the cost of your overall health. And, in the scientific literature, low carb diets show weight loss because of sever calorie restriction.

In the following stories you’ll see that no is restricting.

1. Ashley Chong – Obese to Raw Fruits & Vegetables

Ashley Chong is quite an extraordinary story of transformation and one I like to use to highlight the power of raw plant foods.BeforeandAfter

Her story began when she wanted to fit into a dress for her sisters up-coming wedding. She initially sought medical advice from her doctor but didn’t like the advice to calorie restrict and take a popular weight loss drug called Phentermine.

She simply knew that this was the way she wanted to lose weight.

She instead started researching nutrition and other transformation stories.She was amazed and attracted to the amazing experiences people had gone through on raw plant foods. download

She went %100 raw vegan over night. Raw vegan basically means a diet consisting of solely raw fruits and vegetables.

She says it changed her life having lost 125lbs in less than a year!! Her husband, hesitant at first, dove in after 5 months and lost 85lbs!

Some other benefits she experienced was a new outlook on health because it turned from being a certain waist size to enjoying a whole new lifestyle while reaping the benefits of glowing skin (after just over 1 week), radiant consistent energy. download (1)

Her story has been shown in the media dozens of times including here on People Magazine.

She has now gone from 252lbs to 119lbs, losing over 130lbs off her 5’2″ frame.

Both note, that they achieved the weight loss without exercise



2. Lori and Ed Olson 

I want to bring your attention to this couple who together lost almost 300lbs, got off all their medications, and lost multiple symptoms, all is under 2 years.

Ed had experienced a number of health problems including chronic hip pain, snoring, and acid reflux. Him and his wife also experienced high blood pressure and cholesterol.

Ed decided that it was to make some healthy lifestyle changes. In 2010 he began eating more plant based, incorporating fresh fruits, vegetables, whole grains, and lean meats. His wife took notice f the positive changes and soon followed suit with her husband.

After 18 months Ed lost 140lbs, going from 315lbs to 175lbs. His wife also ost a great deal of weight, 150lbs, going from 298lbs to 148lbs.

In 2013, they cut out all animal products after simply craving it less and less. Ed had suffered from nasal allergies for as long as he could remember  but these decreased to minimal seasonal allergies after a short period after cutting out dairy.

After 3 days without diary, Eds wife got rid of all her digestive issues not needing to take any medications anymore.

Ed shares his story while working as a pharmacist when people ask his which medications work best. He then shares his story of what helped him, a high carbohydrate low fat vegan diet.

3. Alina Zavatsky

I like Alina story because I think it addresses a common assumption that exercise is more important than diet.

Well Alina moved to the US from Russia and like many couldn’t resist the amount of food and varieties of cuisine. North America is truly a temptation for trying food.

She thought she’d start running for health, acknowledging she fell into the trap that many fall into:

I exercise so I can eat whatever I want, right?

Alina started quite well and in a matter of a few years she ran seven half marathons, 1 full marathon, and few 5k &10k races.

This is quite a fantastic start that many don’t reach!

Unfortunately, she began realizing that she was in almost constant joint soreness. She was only in her 20s! But, she really wanted to continue her love of running so she began researching what other great endurance athletes were doing.

After reading and accepting that animal products can do quite some harm to the body in a number of ways.

But what about what others think and say

This is something Alina, like many are concerned about.

She continued to reads books such as Eat 7 Run by Scott Jurek and Finding Ultra by Rich Roll, but it wasn’t until she watched the Extended Interviews from the movie Forks Over Knives that she knew:

A plant based diet is the healthiest for us, and all my previous fears fell by the waist side.

Leaving her old habits behind were easy and the recipes on Pintrest made it easier.

She later went on to run her first plant powered marathon in 4:08 and now has also found her inner voice to inspire others with her story.


I found these stories quite amazing. They truly show the transformative power of a plant based diet on the on peoples’ lives.

I have a question for You!

Are there any topics you want me to right about? I am happy and willing to accept suggestions.

Once again, I am grateful for your time to read and willingness to listen to what I have to offer.

1 Day Simple Whole Food Plant Based (WFPB) Meal Plan

This is the first post showing what exactly a low fat day worth of recipes could look like for you.

These are in no way all the vegan recipes there are! There are so many out there and what may work for me or another person may not work for you, so of course, you’ll want to experiment to find out what is best for you. It took me a month of scavaging and throwing together food to find what I like.

Some people like spending a lot of time preparing complex dishes. I personally prefer more simple the better because when it’s simpler there’s a greater chance you’ll eat the healthy recipe.

Low-Fat Whole Food Vegan Menu

Banana, Spinach, Arugula, Kale, & Lime Spring/Summer Smoothie


  • 6 – 8 Bananas
  • Handful of Spinach
  • Handful of Arugula
  • 1 – 2 Leafs of Kale
  • 1 lime Squeezed

Calories: 650 – 900

  • Carbohydrate: %91
  • Fat: %4
  • Protein: %5


This is a great way to start the day because it keeps your your metabolism up from all the fiber, carbs, water, and nutrients. It’s much better than starting the day with a heavier protein/fat dense meal that slows you down.

Bananas are right in the middle of the satiation/nutrition balance so the greens boost nutrition and the following snack is great to keep the energy coming. This has a complete protein amino acid profile and is low in fat to set you in the right track for weight-loss and/or improved fitness.

Small Fruit Bowl or Whole Fruit

Fruit varieties could include:Blueberries-on-white

  • Mangos
  • Pears
  • Oranges slices
  • Apples
  • Bananas and more.

Calories: 250

  • Carbohydrates: %80 – %95
  • Fat: %2.5 – %8
  • Protein: %4 – %12


Again, each fruit has a complete amino acid profile and each one will have a different level of satiety so I would experiment to find your favorite.

Brown & Wild Rice, and Millet n Veg Medley


  • 1 cup of Brown Rice, cooked
  • 1 cup Wild Rice, cooked
  • 1 cup Millet, cooked
  • 1 Tomato, chopped
  • 1/2 cup Green Peas
  • 1/2 Lime, Squeezed
  • Extra seasoning to taste.

Calories: Approx. 700

  • Carbohydrates: %84
  • Protein: %11
  • Fat: %5


This meal is a more satiating but still low in fat. The little more protein helps with that. You may think that I combined the different grains to get a complete protein. Each grain is a complete protein and I combined them simply for taste and texture.

Big Leafy Green Salad


  • 1 leaf of kale, torn
  • 1-2 big handful of Spinach, chopped or torn
  • 1 leafs of Swiss Chard, torn
  • 1 small handful of Arugula
  • 1/4 of cucumber, chopped
  • quartered 1/2 lime, squeezed
  • 1 mandarin or Navel Orange, slivered
  • 3 tbsp flax seeds or walnuts

Calories: 250

  • Carbohydrate: %55
  • Protein: %13
  • Fat: %33


This is a fairly low calorie meal but one of the most nutrient dense recipes. The macro ratio is very much on the high protein and fat ratio side but the total calories are so low. The type of fat in this meal are super healthy polyunsaturated and Monounsaturated type with the proper ratio of Omega 6- Omega 3 ratio.

Fruity Quinoa Salad


  • 3 cups Quinoa, cooked
  • 1 cup of blueberries, raw
  • 1/2 cup raspberries
  • 1 cup of Asparagus, steemed or raw

Calories: 800

  • Carbohydrate: %73
  • Protein: %14
  • Fat: %13


As the final meal I make this a bit heavier on the fat and protein which is more satiating but I find Quinoa to feel lighter than traditional protein heavy foods. I add berries to bump up the nutrient density and flavor and Asparagus to add some some crunch and iron.


This is a day of recipes for the somewhat active individual, though it isn’t gender specific. This of course isn’t individualized which I would make it if this was for a requested client. The recipes easily allow you to adjust to the quantity to your right amount of calories.

It’s important not to be afraid to eat this amount if you think it’s too many calories because these are low in fat, hydrating, nutrient dense, and full of fiber which aids weight loss while eating more calories.

Don’t forget every single plant food has a complete amino acid profile. That’s right every plant is a complete protein! Here’s my substantiation:

You’ll have more energy too!

Thank You!