More than 20 years ago, when I was 47 years old and a doctoral student in psychology, I was diagnosed with breast cancer. Of course, he was devastated. At the time, he had been running for 15 years and was the fittest person I knew. It was incomprehensible to me that he had cancer.
After the surgery, additional tests determined that the cancer had already spread. Instead of the recommended radiation and chemotherapy, however, I put my faith in Dr. John McDougall, a physician who was researching the relationship between a vegan diet (no animal products) and breast cancer. Although I had previously stopped eating red meat, when I was diagnosed I was still eating other animal products and my blood tests showed elevated cholesterol levels. So, with the help of Dr. McDougall, I eliminated all animal products, including fish and dairy. Today, as I approach my 70th cancer-free birthday, I enjoy my vegan diet and daily run. I am a six-time Ironman Triathlon finalist, holder of more than 900 gold medals in everything from 100m to 5K road races, ultramarathons and triathlons. I have completed over 60 marathons around the world and have achieved three world fitness records in my age group at the Cooper Clinic in Dallas, Texas. In 1999, I was named one of the “Ten Fittest Women in North America.”
I also redirected my academic course of study. I was so impressed with what my new diet did for me that I switched from psychology to health education, specializing in nutrition and exercise physiology. I firmly believe that a key element in my sustained health is my vegan diet. Also, since most plant foods are low in calories (the exceptions are nuts, seeds, avocados, olives, and coconuts), I also eat much more than most people and maintain a healthy weight. So, I’m never hungry. From 1982 to 2000, I ate a vegan diet that included grains and some processed foods.
I started most mornings with oatmeal, bananas and raisins moistened with water or apple juice and a teaspoon of blackstrap molasses. To increase the nutritional value, I added greens like kale, edible hibiscus, seaweed, or cabbage. From time to time, I would have pancakes or waffles topped with applesauce or fruit puree (instead of butter or margarine).
Lunch consisted of a number of possibilities, such as baked or microwaved potatoes with carrot sticks and broccoli, whole wheat pita bread stuffed with sliced mixed greens, a whole wheat bagel with orange and apple, or brown rice mixed with succotash. When he ate lunch at a restaurant, he would often order a bread sandwich: a whole-wheat bun or two slices of bread. Then I filled the bread with vegetables, tomato, pepper and onion.
Dinner was often similar to lunch. Or, it included options like spaghetti made with whole wheat pasta and sauce made with tomato paste, onion, garlic, bell peppers, chopped broccoli, and seasonings, or chili made with beans, tomato sauce, onion, garlic, bell pepper, chili power and lots of brown rice. I made pizza with whole wheat crust topped with a tomato based sauce with chopped green onions, round onions, bell peppers, mushrooms and alfalfa sprouts.
Between meals, I never allowed myself to be hungry. I nibbled on fruit, carrots, whole grain breads, popcorn, and sweet potatoes. To avoid any temptation, I didn’t keep any high-fat foods in my house. For dessert, I ate fruit or popcorn.
In the year 2000, I eliminated grains and processed foods from my diet. Now I only eat raw food. Since most days I start with a three to four hour workout, which typically includes an hour on the bike, a weight session, or a swim, followed by an hour of running, I don’t eat breakfast until later in the morning. Next, I have a large bowl filled with vegetables, a carrot, half a mango, a large banana, and six large grapes. The mixture is topped with a rounded tablespoon of B12-fortified nutritional yeast and one to two tablespoons of blackstrap molasses.
Since breakfast is so late, I don’t eat a full meal again until dinner. Dinner includes lots of vegetables like broccoli, kale stalks, celery, unpeeled English cucumber, cabbage, a carrot, half a bell pepper, half a large tomato, six cloves of garlic, and half a raw yam or sweet potato. The mixture is topped with a cup or two of sauce, a tablespoon of regular mustard, and a tablespoon of freshly ground flaxseed.
Dessert consists of blueberries and a second fruit, a small handful of walnuts, and a tablespoon of blackstrap molasses. Throughout the day, eat carrots, celery sticks, grapes, dates, and at night, eat popcorn.
As long as you consume a sufficient number of calories, you cannot be deficient in protein. Since all vegetables contain adequate amounts of all essential amino acids, you’ll get all the essential amino acids you need from a plant-based diet. Also, because you are getting calcium from the same source as cows, ie plant foods, mainly vegetables, you will have enough calcium.
While you should make sure to drink plenty of water, I also recommend two other beverages. To replace your morning coffee, try drinking a cup of hot water with a teaspoon of blackstrap molasses. And since I live in Hawaii where it’s always hot outside, I enjoy having a pitcher of homemade lemonade in the fridge. I make it by squeezing half a lemon into a half gallon jug of water and then adding a bit of sweetener.
My raw vegan diet gives me an incredible amount of energy. Of course, without that energy, I would never be able to compete in all the events that I do, especially the Ironman Triathlon. I hardly ever miss a day of training. As a bonus, I sleep like the proverbial rock.
In addition to changing your diet, this is a good time to modify your behavior. One of the most important things you can do is incorporate regular exercise into your life. To help you stay motivated, you should consider joining a group. Although I ran alone for about 15 years, after joining a running group I increased my distance and started to really challenge myself. And while I find swimming alone a bit boring, swimming in a group is fun. In the event of an accident or mechanical failure, longer bike rides should always include at least one other rider. Also, walks are more enjoyable with other people. Where I live in Hawaii, there is never a shortage of people who want to take a ride. Over time I have come to realize that triathletes are among the most social people I have ever met. So, whatever your age, give it a try. When exercise is fun, you’ll have no problem forcing yourself to do it!
Copyright © 2005, by Weight Loss Buddy Press
Ruth E. Heidrich, Ph.D.
Author, A Race for Life, The Race for Life Cookbook
http://www.RuthHeidrich.com