The results: “On average, people who remained free from any form of
dementia had consumed higher amounts of beta-carotene, vitamin C,vitamin E and vegetables than the people in the study who developed
Alzheimer ’s disease.”
The researchers also noted that two risk factors for Alzheimer ’s, family
history and a genetic marker , did not alter their findings. High consumption
of vegetables appeared to of fset the other known risk factors for
Alzheimer ’s. Don’ t take your mind for granted. Since a major risk factor for
Alzheimer ’s is associated with an animal-based diet, while reduced risk is
associated with a plant-based diet, why not give your mind a break and give
up the steak? Linda Liebowitz, 48
Housewife
It’s not just my cholesterol level (from 266 to 167) and my weight
that have dropped so much (I went from a size ten to a size six)—my
grocery bill has dropped, too. When you’ve got a family of four ,
that’s all the reward you need. I HOPE IT  IS NOW  CRYSTAL CLEAR  to you how many of us are suf fering from
the foods at the end of our forks. It is nothing short of a travesty . Here we
are, living in the great land of America in the twenty-first century ,
possessing the knowledge to fight of f our most crippling diseases, yet we
continue to consume excess amounts of toxic animal protein, fat, and
cholesterol, as well as processed and refined foods. Medical science has shown us that the American diet is unhealthy . Yet
modern medicine still treats all these diseases without addressing their root
cause: improper nutrition. For example, doctors address our worst epidemic, cardiovascular
disease, by treating only the symptoms. They are attempting to solve a
molecular problem with mechanical tools. And these tools, such as
cholesterol-lowering drugs and fancy sur geries using all kinds of gadgets
from wire cages to balloons, do not extend life and don’ t prevent new heart
attacks. We firefighters are part of the problem, too. Despite our emphasis on
safety , rescue, and fitness, the career with the greatest incidence of heart
attacks is, indeed, firefighting. Trust me, if you were a fly on the wall at afirehouse, you would be amazed to watch what the majority of firefighters
eat! EXTINGUISHING FIRE AND DISEASE
Firefighters want to, and do, save lives. Occasionally our jobs require
us to rush into a burning building and pull out victims. That’ s a
drastic measure. We’d prefer to teach people how to prevent a fire
from ever occurring in the first place. Bad health is like a raging fire in the body , and can be just as
deadly . The best way to fireproof yourself is to eat a whole grain,
plant-strong diet. The chances of starting a fire and/or promoting disease are greatly
reduced if you follow these rules in each area. FIRE PREVENTION
1. Working smoke detectors save lives. They’re like big noses that
sniff for smoke and never go to sleep. But as we like to say in the
Austin Fire Department, “Put a finger on it” once a month to make
sure the batteries work. And change them twice yearly . 2. Keep a fire extinguisher in the kitchen. Kitchen fires account for
the majority of house fires. Don’ t get distracted and leave cooking
food unattended. 3. Candles are fire candy . Use them only when someone is in the
room, and make sure they’re in a secure holder , away from
combustible materials. 4. Matches and lighters are tools, not toys. Teach your children that
they are for adults only . 5. Plan your escape in case of fire. Know at least two ways out of
every room. Create a designated meeting place outside your home. Tell children never to hide under a bed, in a closet, or in a bathtub. 6. Crawl low under smoke. Our saying in Austin is: “Get low and
go.” Clean air is always nearest the floor . Drop and head
immediately to one of your two exits.7. If your clothes catch fire, don’ t run. Stop, drop, and roll. Stop
where you are, drop to the ground, cover your face with your
hands, and roll over and over to smother the flames. 8. Don’ t smoke. Smoldering cigarette butts cause fires and are the
number one cause of fire death in the United States. If you’re a
smoker , for heaven’ s sake, don’ t fall asleep on the couch or in bed,
because heaven’ s where you’ll end up. DISEASE PREVENTION
1. Eat green leafy vegetables like there is no tomorrow: broccoli, bok
choy , mustard greens, kale, collard greens, spinach, romaine
lettuce, and Brussels sprouts. No other foods are as nutrient dense. 2. Eat plant foods of all the colors of the rainbow every day: red,
green, blue, yellow , orange, and purple. Maximize the massive
variety of phytochemicals and antioxidants by consuming these
nutrient-rich food bombs. Watch your palate and ener gy change
before your eyes. 3. Fiber is your friend. Eat fruits, vegetables, whole grains, and beans
and you’ll get all the fiber you’ll ever need. You’ll consistently feel
better and your bowels will be as regular as clockwork. 4. Get junk food out of the house. If it’ s in the cupboard, you’ll be
drawn to it like a moth to light. Don’ t torture yourself. Toss it! 5. Always carry food with you: whole grain crackers, healthy ener gy
bars, fruit, or vegetables. Don’ t let a hungry stomach lead you
astray . 6. If you smoke, stop. And if you don’ t smoke, don’ t start. It isn’ t
cool, smart, or worth it. 7. Minimize or eliminate the booze. It’ s not healthy and rarely
enhances life. 8. Get of f your butt and move. No matter how good your diet is, you
need to exercise your body . Do anything as long as your heart
thumps and your blood pumps. Life is better after a workout. OceanofPDF .com6
THE E2 EXERCISE PROGRAM
Fighting a fire is more demanding than running a triathlon. It requires
a combination of strength, endurance, stamina, and mental acuity; you have
to be firing on all cylinders to perform the tough tasks that can be required
of you at any minute during your twenty-four -hour shift. Every time the alarm goes of f, the following hour could be the most
challenging of your life. And that alarm doesn’ t care if you’re in the middle
of dinner , shampooing your hair , or dead asleep. You have to respond. A few years ago Engine 2 responded to a high-rise fire. Such a situation
requires us to deal with both high population density and a huge fire load—
a recipe for potential disaster . The fire turned out to be on the twenty-third floor of one of the city’ s
tallest buildings. Although the elevators automatically shut down in such
cases, firefighters have a special key to operate them. In this case, however ,
the key didn’ t work, so we had to take the stairs. Climbing twenty-three flights is never easy , but imagine doing it hauling
100 pounds of supplies. There’ s your bunker gear , which weighs about 20
pounds; an air pack, which weighs 35 pounds; and a high-rise hose, which
weighs around 50 pounds. Then there are the tools and flashlights, and
someone also has to hoist the high-rise pack, which contains wrenches and
other gear . This is what I had to endure with my buddies from Engine 1: Russ, Josh,
Wayne, and JR. By the time we got to the tenth floor , two of them were
gasping for air; they could barely walk. So the remaining three of us took
the high-rise hose and pack and climbed the remaining thirteen flights of
stairs.Luckily , the fire didn’ t turn out to be serious—it was just some smoke
from a burned-out elevator motor—but imagine how the others would have
felt if something tragic had happened on the twenty-third floor . These sorts of physical demands are another reason the firefighters at
Engine 2 took up the plant-strong diet plan with a vengeance. In fact,
physical exercise is a great adjunct to the Engine 2 Diet because, when
taken together , you’ll see your weight, and your cholesterol level, drop even
lower than you ever imagined! There are two components to getting yourself into adequate Engine 2–
quality physical shape. The first is exercising the cardiovascular system (the
heart and lungs), which is worked whenever you do anything aerobic in
nature. You should try to get cardiovascular exercise, which elevates the
heart rate, gets the blood pumping, tones muscles, and burns calories,
twenty to forty minutes a day . This can be achieved by an aggressive walk
or by jogging, running, biking, swimming, rowing, or cross-country skiing. The second is exercising the muscular system, worked whenever you do
some form of strength or resistance training. The beauty of the Engine 2 strength training program is that each round
of exercises works both the cardiovascular system as well as the muscular
system. My recommendation is that you aim to exercise at least five days a
week, whether cardiovascular or strength training, for anywhere from ten to
forty-five minutes. Ten minutes? Yes, even ten minutes counts! If you’re
busy and ten minutes is all you’ve got, use it. Oh, ya! Those ten short
minutes will do wonders. On many days the fifteen-minute bike ride from
my house to the fire station is the only exercise I get—yet it makes me feel
so invigorated, I’m on top of my game. Fun fact: The longest word in the English language with one vowel
happens to be strengths. But for most people, this is where the fun ends, as
the thought of strength training conjures up images of weights and barbells,
muscle heads and gyms, and lots of time and too much money . There is a better way . It’s called Engine 2 Strength Training. By relying
on your own body weight instead of metal weights, you can avoid the
crowds at the gym, instead exercising in the comfort of a park or your own
home, maximizing your time and ener gy, and do it all for zero money . Why is strength/resistance training so important? First, added strength
will allow you to perform better in life—a life that requires you to stand,lunge, bend, twist, and lift on a daily basis. Second, you will be strengthening not only your muscles, but also your
bones. Dropping all animal protein from your diet in conjunction with
strength training is a must for preventing osteoporosis. Third, as we age, our muscles atrophy at an accelerated rate in a process
called sarcopenia. This weakening can be prevented and even reversed with
consistent strength training. Finally , by consuming a calorie-light and nutrient-heavy plant-powered
diet, complemented with a strength training program, you will give your
body a beautiful one-two combination punch that will maximize weight loss
in the healthiest and most ef fective manner . Keep up the exercise and you’ll even burn calories while you’re not
working out! By replacing your body’ s slow-burning fat with fast-burning
muscle, you will be increasing your RMR (resting metabolic rate). This is
the rate at which your body burns calories while you are resting, sitting, and
even sleeping. When you replace fat with muscle, you’ll increase your
RMR many times over . In addition to increasing weight loss and ramping up your RMR,
strength training will also provide your physique with firmness and muscle
tone. You’ll look magnificent! Audr ey Cravotta, 16
Student
Sometimes I hear weird things from other kids, like, “Dude, your
hair’s going to start falling out.” But then I also get things like, “Hey ,
your skin looks really great,” and that makes up for it. Because that’ s
true. Also, I’ve lost ten pounds—and actually , my hair ’s never been
healthier . BEFORE GETTING ST ARTED
Looking back over my life, I can’ t remember ever going more than two
days in a row without engaging in some type of exercise. Exercise has
become as much a part of my life as brushing my teeth and eating plant-
based food—it’ s my cup of cof fee in the morning; it’ s my nightcap in the
evening. If I can’ t fit in at least ten minutes of exercise a day , I don’ t feel
centered. And when I do get my exercise, I feel wonderful.Most of you probably don’ t feel the same way—yet. But as these
exercises help tone and strengthen, they’ll flood your body with endorphins,
your brain’ s happy-making chemicals. While some of you may never have attempted anything like this before,
and may struggle a bit, other readers may be fit as a triathlete. So I’ve
designed the following circuit training for all ability levels—I’ve put
everyone from overweight moms and dads to professional athletes through
this program. Please be sure to consult your doctor before beginning any exercise
program. Then, start where you’re comfortable, and as your strength,
coordination, agility , and confidence improve, move up a level. Stay
consistent and stay committed and your body will respond swiftly . As you
progress, know that someone out there is very , very proud of you (me). BEFORE ST ARTING THE E2 EXERCISES,  I suggest warming up with a set of Carl
Sandbur g stretches, invented by the great American poet of the same name,
who did them every morning until the age of ninety-three. His daughter ,
Helga Sandbur g (whom my grandfather , Dr. Barney Crile, married after his
first wife died), still performs these exercises every morning herself. She is
now ninety years old. Here are six of the best Sandbur g stretches for you to do every day . These will wake up your nervous system, boost your heart rate and core
temperature, and increase your muscular elasticity . (To see all the Sandbur g
stretches, go to www .theengine2diet.com .) The Carl Sandburg Str etches
1. Sun Salutations
Start in the standing position with your hands by your sides, then
bend over and touch your toes (or as far as you can reach). Now , very
slowly stretch your hands up toward the sky , letting your back bend
slightly . Repeat this ten times. 2. Kicking Toe Touches
Start with your right arm and hand straight out in front of your body ,
then kick up your left leg, trying to come as close as possible to touch
your hand. Now , do the reverse: Raise your left arm and hand, then
kick up your right foot to meet your left hand. Do this move ten
times, alternating from side to side. 3. Side Str etches
Start with your left arm straight up in the air , leaving your right arm
hanging by your side. Move your right hand down toward your right
calf, letting your left arm move over your head (your body will curve
to the right). Then, repeat this move to the opposite side, raising the
right arm and stretching to the left. Perform this motion ten times in
each direction. 4. Trunk Twists
Start with your hands on your hips. Twist your torso to the left, then
to the right. Do ten stretches to each side.5. Barr el Rolls
Start with your hands on your hips. Now , bend your torso to the right. Then, in one flowing motion, move it forward to the left, and finally
back to your starting position. Now repeat the roll but reverse your
direction. Roll in each direction (right to left, then left to right) ten
times. 6. Arm Cir cles
Start by holding your arms straight out by your side, perpendicular to
your body . Now move both arms using a circular motion, tracingrings in the air . Do ten forward circles, then ten backward circles. THE E2 EXERCISE PROGRAM
I recommend doing the following Engine 2 Exercise Program twice a
week. This will serve you well as a strength training and aerobic workout. The shorter the rest interval you take between each exercise, the better
aerobic workout you will receive. In addition, another three times during
the week enjoy a pure aerobic activity for 20 to 40 minutes. This can
include walking, jogging, biking, swimming, rowing, basketball, and/or
tennis. The goal is to get the heart rate elevated to about 70 to 80 percent of
maximum. Here is a chart to help you schedule each during the twenty-eight days.The E2 Exercise Program consists of three rounds of four exercises. All
three rounds combine simple body strength exercises along with an aerobic
exercise. Each round follows this rhythm: First you work the lar ge, powerful leg
muscles. Second, you work the upper body muscles of the chest, back,
shoulders, and arms. Third, you focus on the supporting muscles
surrounding the spine and hip area, known as the core. Each round ends
with a cardiovascular exercise to tar get the heart and lungs. Round 1
1. Legs: Body Weight Air Squats
These little puppies don’ t seem like much at first, but once you get up to 50-
plus repetitions, they rock’n’roll.Standing in front of a chair , bench, or Swiss ball with your feet shoulder -
width apart, pretend you are going to sit down, lowering your bottom until
it barely touches the surface. Then rise back up to the standing position. Form is important. Sit back into the squat with your heels, not your toes. Beginners: 10 to 15 reps.
Intermediate: 20 to 40 reps.
Advanced: 75 to 100 reps.
2. Upper  Body: Push-Ups
The standard push-up is a wonderful, time-honored body weight exercise
for everyone. Begin by assuming the plank position, or the starting position
for all push-ups: Lie down, place your toes and hands on the ground, then
push up on your arms so your back is straight, not swayed—as if there were
a plank between your head and feet. Next, lower yourself down toward the
ground, stopping when your nose and chest are one inch away . Remember
to keep your abs slightly engaged. Now push yourself up to the starting
plank position again. Beginners: Do incline push-ups. Here, instead of lying on the ground,
brace yourself against a wall, table, countertop, or desk—at any angle you
can handle. Lower yourself on a three count, hold it for one count, and then
push up on a three count. Do 10 reps. 
Intermediate: Do 25 reps of normal push-ups. If you start to fizzle out,
lower your knees to the ground, take a small break, and finish the set. Advanced: Do normal push-ups, but with your right leg, then your left
leg, raised in the air for 10 reps each. Next, place both feet down for a final
20 reps, for 40 reps total. 3. Cor e: Flutter  Kicks
This is a fun exercise. Pretend you just fell of f the Titanic and your only
hope of survival depends on your being able to kick your way over to a
lifeboat one hundred yards away (you will make it, by the way!). Lie down
on your back with your hands under your tailbone. Raise your legs together
6 to 12 inches of f the floor . Now move one leg up and one leg down in a
deliberate, scissors-type motion. Each kick counts as one repetition. (Concentrate on keeping your lower back pressed down into the floor to
avoid straining your back.) Beginners: 20 reps.
Intermediate: 100 reps.
Advanced: 200 reps.4. Cardiovascular: Squat Thrusts
This exercise works the heart and lungs as well as developing your agility ,
timing, coordination, and strength. Begin in the standing position with your
hands by your sides. Now bend over and place your hands on the ground in
front of each foot. Keep your legs slightly bent. Next, throw both legs
behind you like a kicking donkey so you are in the plank pose. Immediately
bring both legs back up to your chest so you are once again in the squatting
position. Last, stand back up. Beginners: Walk your legs back one at a time into the plank position
instead of thrusting them, then walk back into the squatting position, then
stand up: 10 reps.
Intermediate: Squat down, donkey-kick your legs out into the plank
position, thrust them back in to your chest, and then instead of standing up,
jump in the air: 20 reps.
Advanced: After thrusting your legs out into the plank position, add a
push-up, then thrust your legs back to your chest and stand: 30 reps. Round 2
1. Legs: Lunges
The standard lunge is a graceful and dynamic exercise, and a must for
anyone who wants to build leg strength, improve balance, and get chiseled
muscles.Start by standing upright with your feet shoulder -width apart. Take a
large step forward with your right leg and lower yourself until your thigh is
parallel with the floor or your opposite knee gently hits the ground. Next,
push backward of f the same leg and return to the starting position. Repeat
with the left leg. This completes one lunge repetition. (Be sure to keep your hands by your side or on your hips for balance and
stability; don’ t rest them on your thighs.) Beginners: 5 reps.
Intermediate: 10 reps.
Advanced: 20 reps, and holding 5- to 10-pound weights in each hand. (The weights may be in the form of canned goods, heavy pieces of fruit, or
even the blocks of cheese and meat you’ll be throwing out.) 2. Upper  Body: Seated Chair  Dips
This exercise feels like a breeze at first, and then about three quarters of the
way through, it starts to burn—but so very nicely . Sit in a chair or on a bench, then slide yourself forward so your bottom
starts to fall of f the front. Grasp the front of the chair or bench with your
palms placed downward and your fingers pointed forward. Keep your feet
pointed upward so your weight is on your heels and not your toes. Lower
yourself with a straight back until your arms are at a 90-degree angle. Now
push yourself back to the starting position. Beginners: Keep your knees bent at 90 degrees, with the soles of your
feet on the ground, going down until your arms are parallel with the chair: 5
to 10 reps. 
Intermediate: Place your legs straight out in front of you with heels on
the ground: 30 to 50 reps.
Advanced: Use the same form as intermediate, but do 60 to 80 reps.
 
3. Cor e: Plank Pose
This core exercise works the abs, the pelvic floor , the hips, and the
stabilizing muscles of the back. Get ready for a sweet burn and, perhaps, to
shake like a leaf. When doing this exercise, remember to engage your abs and extend out
through your head and through your feet. I challenge you to work up to 5
minutes of this—if you can, you are an Engine 2 workout animal! To do the plank pose, lie facedown and place your toes and elbows on
the ground. Then push up so your back is perfectly straight. Beginners: 30 seconds. Stay in this pose for as long as possible, but use
your knees if necessary (take as many 5-second breaks as you need until
you can work up to 30 seconds). Intermediate: Stay 2 minutes (take 2-second breaks if necessary). Advanced: Hold on for 5 minutes (or at least 4)! 4. Cardiovascular: Jumping Jacks
This is an old-time favorite that you probably did in middle or high school
gym class. It is an excellent cardio exercise, especially when performed
very fast. Start in a standing position with your hands by your sides. Jump up
while spreading your legs apart and touching your hands together over your
head. After you land, jump up again, this time bringing your legs back
together and your arms by your sides. The move counts as one jumping
jack. Beginners: 20 reps.
Intermediate: 50 reps.
Advanced: 100 reps.
(For the really advanced, try Funky Feet Jumping Jacks: Do a regular
jumping jack, followed by one in which you place your right foot forward
and left foot back, then another placing your left foot forward and right foot
back. Finally , do another regular jumping jack.) Round 3
1. Legs: Step-UpsI loved doing this exercise when I trained for triathlons. I’d run a quarter
mile, do ten step-ups with each leg, and then run another quarter mile. It
was a nice simulation of how it felt to run after working out my legs on the
bike. I now incorporate step-ups into my firefighter exercise routine to aid
in developing my leg strength, for when I have to climb stairs carrying a lot
of equipment. Find a step or a bench that is level with or stands just below your knee. Place one foot flat on top of the step and then push into a standing position. Lower yourself in a smooth, controlled motion. Note: This exercise’ s effectiveness is dependent on pushing of f with
your raised leg and keeping the rear leg completely relaxed. As your strength improves, you can increase the height of the step and/or
hold some weights in your hands (soup cans or 5-pound dumbbells). Beginners: Use your body weight only , doing 5 to 10 reps on each leg. Intermediate: Add 5-pound weights in each hand. Do 15 to 25 reps on
each leg. Advanced: Add 10 pounds in each hand; do 30 reps on each leg. 2. Upper  Body: Downward Dogs
Namaste! It’ s time to tap into your inner yoga. I’ve been doing yoga for
more than fifteen years and absolutely love it. It is a centering and relaxing
workout. The downward dog is a combination strength and stretch move and
should be a mainstay in everyone’ s yoga repertoire. To do it, make your
body an inverted V by placing your weight on your hands and feet andholding your bottom high in the air . Concentrate on breathing in through
your nose—letting the breath fill up your belly and then exhaling slow and
steady on a three count. Beginners: Hold the downward dog position for 5 slow and relaxing
breaths followed immediately by 15 to 30 seconds of child’ s pose. Get on
your knees and sit back so your bottom is resting on the soles of your feet,
then lean forward with your arms over your head and place your forehead
on the ground and completely surrender yourself to gravity . Do 3 to 5
rounds. Intermediate: Downward dog for 5 slow and relaxed breaths followed by
5 push-ups. Do 5 rounds. Advanced: Downward dog for 5 slow and relaxed breaths followed by
10 push-ups. Do 5 rounds! 3. Cor e: V-Ups or  Pike-Ups
These exercises can help you get the proverbial six pack—or at least, so
claim people who do them. Depending on your ability , do one of two exercises: seated V-ups or
pike-ups. Seated V-up: Sit on your butt with your arms by your sides, your hands
on the ground and your fingers pointed forward, and your feet flat on the
ground. Pull your knees together into your chest, raise your feet of f the
ground two to three inches, and balance on your butt. Extend your legs and
feet forward on a five count until they are straight out in front of you. Hold
this pose for one second and then bring your knees back to your chest. Pike-up: I learned this exercise from watching the University of Texas
diving team as I swam up and down the adjacent pool—they would do 100
at a time! Lie face up on the ground with your arms over your head. In onefluid motion, bring your arms and legs up at the same time until your hands
touch your feet. Come back down to the starting position. Beginners: 5 to 10 seated V-ups. Intermediate: 15 to 25 seated V-ups. Advanced: 30 to 50 pike-ups. 4. Cardiovascular: Mountain Climbers
These exercises will get your heart rate up in a hurry . Pretend you are less
than one hundred feet from the top of Mount Everest. This is your last push
to the top! Start in a push-up position, lying with your face down, your
hands on the ground (or leaning on a table or desk), and your shoulders
directly over your hands. Thrust your right leg up toward your chest while
the other leg stays extended (almost in a jumping motion). Now alternate,
extending the right leg and thrusting the left leg forward. Continue as fast and furiously as you can for the specified time interval. Beginners: Start with your hands on a table or desk for a greater angle;
do 10 to 20 reps.
Intermediate: Start on the ground in the normal push-up position; do 25
to 35 reps.
Advanced: Start on the ground in a normal push-up position; do 40 to 50
reps. Warm Down
Let’s go back and do 10 more meditative sun salutations from the Carl
Sandbur g stretching routine. THERE! THA T’S THE E2 EXERCISE PLAN. Not so bad, is it? And if you get so
good at these exercises you can do the advanced level for the full circuit,visit www .theengine2diet.com  fitness for more fun and exhilarating
workouts that will challenge you still further . OceanofPDF .comPart II
MAKING IT  WORK
OceanofPDF .com1
THE E2 ATTITUDE
In order to be accepted as a probationary firefighter by your new
crew , you must show that you’re willing to do whatever it takes. Your duties
will be many and often tedious: You’re expected to get to the fire station
forty-five minutes before shift change and check the unit’ s supplies and
medical gear; answer the phone after no more than two rings; wash the
urinals and crappers; clean any dirty dishes and glasses lying around the
station; lock up the station at night; be the first one out of bed after the 7
a.m. tone goes of f; get the newspaper and place it on the kitchen table;
make cof fee for those who need stimulants to start their day; clean and
wash the engine after morning cleanup; assist in all station tours; and order
any needed supplies. At the end of six months, if you’re fortunate enough to pass your
territory , policy and procedures, and firefighter exams, you will be
welcomed into the firefighter fold with open arms and warm hearts as you
begin one of the world’ s greatest jobs. Making it through these first six
months can be a challenge, and having a positive attitude can make all the
difference. Similarly , your attitude will be your most important asset as you start the
Engine 2 Diet. You, too, will have to be thick-skinned, because even some
of your best friends may try to beat you down and get you to return to your
old ways. You need to feel so good about the diet that you don’ t care what
others say . After all, nobody on this planet cares about your own health as
much as you should. Only you can take responsibility for your health. So if
you want to be the healthiest person you can be, the E2 Diet is the way you
should eat and don’ t let anyone tell you otherwise.Over the course of the next four weeks, you will build character and
determination as you become empowered by eating health-promoting and
nutrient-rich foods. You will quickly realize how many of your friends,
family members, and fellow Americans unconsciously throw piles of
grease, suet, lard, and toxic waste into their precious bodies with a “This
won’ t harm me” or “Why not live a little?” attitude that eventually bites
them in the ass. Or heart. Or brain. I firmly believe your attitude is the most important tool you have in life. With the right attitude, you can achieve anything—and I mean anything. So
as you embark on the four -week E2 Diet, you will need to dig deep into
your emotional closet, find your best attitude, and wear it for the duration of
the program. Before long, you won’ t have to work at it. It will become a
natural extension of your being. Your first day on the E2 Diet will be the first day of the rest of your
healthy , uplifting life. So get on board the Engine 2 fire engine and fire up
for a great ride! Here are some tips to keep your attitude positive and your motivation
solid. Find an E2 partner or friend. Nothing helps more than sharing the
experience with someone else. Quite a few couples participated in the E2
Pilot Study , and it brought them closer as they made healthy meals—and
avoided temptation—together . Not long ago my wife, Jill, and I took a hike on the Austin Greenbelt, an
eight-mile dirt trail that meanders next to beautiful Barton Creek. We
invited co-firefighter and friend Matt Thomson; his wife, Erin; and Matt’ s
parents, Reggie and Brenda. We started the hike from the western trailhead, which begins with a steep
one-half-mile-long downhill trek (nicknamed “the Hill of Life”) to get to
the part of the trail that runs along the creek. Matt and I ran and swam for
close to an hour while Jill, Erin, and Matt’ s parents hiked around before we
met them at the base of the Hill of Life for the hike back to our cars. Reggie
and Brenda were whipped while Jill, who was carrying our four -week-old
baby in a sling around her chest, was fresh as a daisy . Reggie and Brenda decided right then and there to make some serious
lifestyle changes. Matt and Erin enthusiastically recommended the Engine 2
Diet, which they had just finished, so Reggie and Brenda decided to give it
a whirl. Also joining up was their daughter Ashley , who is twenty-two yearsold. Brenda was overweight and had been a Type 2 diabetic for a dozen
years; Reggie and Ashley were overweight as well. MOTIV ATION, BABY! In 1994, I competed in my first Hawaii Ironman Triathlon, and I was
all fired up—so much so that I came out of the 2.4-mile swim tied for
first with three others, then took the lead biking up Palani Hill, which
comes about a quarter of a mile after the swim. I was still leading for
about forty miles on the Queen Ka’ahumanu Highway when the
forty-year -old triathlete legend, plant-powered Dave Scott, passed
me, looking awesome. I had been racing for close to three hours, and
amid all the excitement and action, what with the NBC cameras,
helicopters, and motorcycles, I was having a dif ficult time controlling
my pace and heart rate. By the fifty-six-mile turnaround in the little town of Havi, I was
still in the top ten overall. Then, at about mile seventy , it felt as if a
pack of monkeys had jumped on my back. By mile one hundred I was
in big trouble. I finished the bike leg of the race by falling from 1st
place to 224th. The thought of now having to run a marathon in the
100-plus-degree heat was nauseating, and I set out on what now felt
like a death march. I ran and walked and suf fered like a sick dog. Just
remaining vertical was a chore. My feet swelled up in my shoes (the
radiant heat of f the black asphalt had reached 125 degrees) and I lost
seven toenails. When I finally crossed the finish line, I looked up to
see that I was the 567th overall finisher . And yet I did cross that finish
line. The lesson I learned: Always finish. I’ve competed in more than
three hundred triathlons over the course of my career , and I’ve never
failed to finish one. I remember Scott Tinley , one of the sport’ s
legends, saying that he never quit in the middle of a race, because
then it would be that much easier to quit the next time when things
weren’ t going his way . It’s the same with this diet. Try not to surrender to your bad habits
and temptations. Over the four -week period, the more you remain true
to these guidelines, the less likely you are to fall back into your old
ways later . Besides, you will soon see dramatic benefits, lose your
cravings, and set up a successful pattern for life.When Brenda completed the diet, her fasting blood sugar had decreased
from over 200 to under 100, her A1C had dropped from 1 1.5 to 7.5, and she
was able to stop taking all of her medications except one, a dose she now
cut in half. She also lost 20 pounds, while Reggie and Ashley both lost 30—
as a family , they lost a combined total of 80 pounds! The Thomson family E2 partnership was a huge success because of
teamwork and the unwavering support they showed one another . They are
now eager to conquer the Hill of Life with their newfound weight loss and
good health. Your friend can be anyone in your life. For example, over at Station 3,
Captain Craig Walker works with firefighter Arty Vasquez, who, when he’ s
not at the station, manages Segovia Produce, one of Austin’ s best produce
companies. Each week Craig compiles a list of all the fruits and vegetables
he wants, and Arty brings them to the station for him—some of the best
produce in town at the best prices. Now that’ s a real E2 friend! If you can’t find a friend, find a book . Several E2 Pilot Study
participants told me that though they had no social support, they found help
in books. Obviously , there’ s no book I’d recommend more than the one
you’re currently reading, but for more support, check out my dad’ s book,
Prevent and Reverse Heart Disease, Joel Fuhrman’ s Eat to Live, Dr. Neal
Barnar d’s Program for Reversing Diabetes, or T. Colin Campbell’ s The
China Study . Also, almost any book by Dr . John McDougall is of great help. If you don’t like books, go online . My site, www .theengine2diet.com ,
is up, running, and ready to help you on your path to healthy eating. Sear ch out a support gr oup in your  community . Almost every
community has its share of vegetarians, vegans, and health-conscious
eaters; start aligning yourself with the like-minded. Find them through the
Internet, classifieds, or just by hanging around the local health food store. Reframe your  pictur e. I’ve been eating healthy for so long it’ s second
nature. But for someone who’ s just starting out, it can be daunting to see
your entire future consisting of food you don’ t know well. Instead, take it
one meal at a time. Then, before you know it, that one meal will turn into
two, two into four , four into eight, and boom! Soon you’ve finished the
four-week program and realize, “W ow, that wasn’ t so hard. I love how I feel
and I love the results!”
Cindy Fr ost, 31Firefighter
I knew when I signed up for the Engine 2 plan that the men at the fire
station would give me a lot of crap. Many of them have big bellies
and they’re kind of proud of them—if they weren’ t, they’d have to do
something about it. So they razzed me. But when no one else was
around, many of them would come over and ask, “Did you really
drop your total cholesterol forty points in two weeks? Would that
happen to me?”
Be pr epar ed to forgive yourself . We’re all tempted by dietary devils
now and then. So let’ s say that one day you can’ t resist temptation and you
munch on a piece of devil’ s food cake. Don’ t beat yourself up over it. During the E2 Pilot Study , one of the participants, firefighter Aaron
Brooks from Station 23, went out one night with friends and ended up
eating a big ol’  cheesebur ger. The next day she e-mailed me to say how
sorry she was, how much she felt she had let me down, and that if I wanted
to pull the plug on her participation, she would understand. I wrote back and told her she had no reason to feel so bad. So you crave a cheesebur ger. If worst comes to worst, you eat it, then
understand why you ate it, and then think about how it made you feel
(bad!). The farther along you are into the four weeks, the more likely it is
that, after eating that bur ger, you won’ t feel very good. Two other E2 Pilot Study participants, Donna and John, occasionally fell
into temptation. They were very successful on the diet (and both saw their
LDL  drop below 80), but every once in a while they knew they’d have to
cheat, so they called it their “entertainment.” If they decided to eat a
cupcake, that was an entertainment. Instead of feeling guilty , they felt
momentarily entertained. Play to your  strength . Some of you may already be really good cooks. If so, learn to be a great plant-based chef, like Craig Walker , the captain at
Station 3. When Craig went on the E2 Diet, I told him to use his culinary
skills to his advantage—and boy did he, whipping up all kinds of dishes
such as grilled Portobello mushroom and roasted red pepper sandwiches,
black beans with Creole stir -fried cabbage, and fresh corn stir -fry with
grilled BBQ tempeh. THE ENGINE 2 RAZZWe plant eaters at Engine 2 are ridiculed, berated, and teased
mercilessly by firefighters from other stations. They say things like,
“You guys don’ t eat food, you eat what food eats,” or “Y ou all have it
easy, you don’ t have to cook. All you have to do is go out back and
get some twigs and berries,” or “V egetarian is just an old Indian name
for poor hunter .”
In fact, after the media first spread the news about the plant-eating
firefighters at Engine 2, we were inundated with mail from people all
across the country; fans sent us cookbooks, chefs sent us food, several
local vegetarian restaurants dropped of f complimentary meals. However , since few people understand the way the shifts work at a
fire station, many of our new admirers visited us when the B shift,
entirely composed of meat eaters, was present. Those firefighters
grew tired of people telling them how wonderful they were for doing
something they weren’ t doing. To get revenge on us, B shift called The American Beef Council,
which happily sent them an avalanche of brochures, posters, caps, T-
shirts, and postcards, which the guys hung all over the station—and
some of this meat-eating memorabilia is still around. Take str ength fr om knowing how healthy you ar e becoming. Remember , in this country , one out of every three people is obese, and one
out of every two will die of heart disease. You are now eating in such a way
that you need never fear becoming a statistic—and will be free of the grip
of the Western diseases that are debilitating so many Americans. Take a test. Not everyone in every city has easy and af fordable access to
blood testing. But if it’ s available in your town, it can be a real help. Imagine how good you will feel when you see that after only two weeks of
being on the E2 Diet, your cholesterol has dropped 20, 30, maybe even 40
percent. Your lethal LDL  is falling. And your blood pressure is dropping. Your weight will be dropping, too. What better way to tell of f the naysayers
than by showing them hard-and-fast numbers? (Y ou can read more about
benchmarks and measurements in Engine 2 Vital Signs, page 97.) Keep healthy options handy . You don’ t want to find yourself craving a
snack only to discover there’ s nothing in the cupboard. Carry something to
nibble with you at all times, and keep healthy food handy in your of fice or
car. One of the participants in the Engine 2 Pilot Study , Paul Koeningsman,carried a small cooler containing baby carrots, bell pepper slices, fruit,
healthy crackers, and Fig Newtons everywhere he went. It paid of f: His
cholesterol went from 199 to 143, and his LDL  from 98 to 35, and he tells
me his painful diverticulitis came to an end. ON JUL Y 28, 2003, CYCLIST  LANCE ARMSTRONG  won his fifth and most dif ficult
Tour de France—the world’ s most prestigious cycling event—by just under
one minute over his great rival, Jan Ullrich of Germany . In so doing, Lance
tied four other cyclists who had won the Tour de France five times. On August 12, I received an e-mail from Lance asking if I would help
him with his diet. I wrote back saying I would be happy to help. I also asked, “Y ou want to
win number six, don’ t you?”
“Do I want number six?” he replied. “Why do you think I’m asking you
about this? Hell yeah, I want number six. More than I wanted number five
actually . This year was not acceptable.”
Not only do I love Lance’ s kick-ass attitude, but I also love that less than
two weeks after his fifth victory , he was already thinking about the next
one. Is there something you’d like to improve in your life? Your
performance? Your health? Your ener gy? Your longevity? Your weight? Make these goals a reality . Think about the sweet taste of success, and how
good you will look and feel, inside and outside, in four weeks! OceanofPDF .com2
E2 VITAL SIGNS
How many people know their height and weight? Probably almost
everyone. But how many know their total cholesterol, LDL  cholesterol,
HDL  cholesterol, triglycerides, fasting glucose, blood pressure, and BMI? Probably very few . I want this situation to change. You should be able to rattle of f these
numbers as easily as you do your address and phone number . These
signposts are important clues as to the current state of your health and
potential for disease. Though we’ll be talking about each of these markers individually ,
understand that all of them af fect the others. If you see improvement in one
area, more than likely you’ll see it in others as well. WEIGHT
One of the best parts of the E2 Diet is that you will lose weight in a
sustainable, healthy , and permanent way . You will not be depriving yourself
of any nutrients. Far from it—you will consume more nutrients than you
ever have in the past. And you won’ t be hungry , because you can eat as
many plant-happy foods as you wish. However , this wonderful weight loss may not happen immediately—
sometimes it can take up to two weeks for your body to transition to
burning these cleaner fuels. Unlike some of the trendier diets that eliminate
carbohydrates so you’ll lose 10 to 15 pounds of water weight in the first
two weeks, on E2 you’ll lose real weight—i.e., fat, not just water—
honestly and naturally .So while you may lose only a few pounds or so a week for the first two
weeks, the next two weeks should give you something to cheer about. Check your weight regularly while on the plan; besides the joy you will
feel as you watch the pounds drop, there is another advantage: If you are
not losing as much as you’d like, it’ll give you a chance to make a course
correction. Pay careful attention to see if you are consuming too many
calorie-dense foods, such as olives, avocados, peanut butter , nuts,
smoothies, and fruit juices. These items can impede weight loss, and should
be minimized or eliminated, depending on your goals. For example, when thirty-six-year -old E2 Pilot Study participant
McClaine Sampson complained that she wasn’ t losing weight, I asked her
to send me a one-week food log (see box, opposite), and I quickly saw that
she was eating peanut butter , olives, and guacamole at almost every meal;
i.e., she was simply substituting plant-based fats for animal ones. When we
took these items of f her menu, McLaine lost 8 pounds over the next two
weeks. If you’re trying to lose weight, but not succeeding as rapidly as you’d
like, I recommend at least three cardiovascular exercise sessions, along with
two E2 Functional Training sessions, a week (see The Engine 2 Exercise
Program, page 69). This will increase your resting metabolic rate (as noted,
the rate at which you burn calories at rest). By exercising regularly , you can
replace lazy fat with ener getic muscle, burning calories at your desk or in
bed as well as at the gym. Some people actually lose too much weight on the E2 Diet—particularly
men. At six feet, six inches, Jef f Brinker weighed 225 pounds when he
started the diet. Over the next six months, he dropped down to below 185
pounds. So one night he called me, saying that he didn’ t want to lose any
more weight (although he was thrilled that his cholesterol had dropped from
185 mg/dl to 1 11 mg/dl). I told him to consume more of the calorie-dense,
plant-based foods McClaine had been eating, and to drink smoothies and
fruit juices and eat more whole grains and cereals. Soon enough, his weight
was back to normal. THE E2 FOOD LOG
A food log is a daily journal in which you write down every single
thing you eat and drink during the day—breakfast, lunch, dinner ,
dessert, and especially snacks, as snacks are what often kill a diet.My father first introduced me to the concept in 1985; he insisted
that every one of his patients keep one, and every two weeks he
would go over it with them to make sure they were correctly
implementing the diet. These people kept this routine going for five
years, so when you think twenty-eight days is a long time to keep a
food log, think again. Here’ s the way I like to do it: In a notebook, write in six columns
that you fill in daily with your breakfast, lunch, dinner , snacks, daily
activities, and observations. Find a time at the end of the day to write
everything down, or better yet, make notes throughout the day so you
don’t forget anything. For your convenience, feel free to sign up and keep one online at
www .theengine2diet.com . Keep the food log for the entire twenty-eight days and it will give
you some very valuable feedback—Am I eating enough leafy greens? Am I overdosing on breads and grains? Am I getting into a rut with
my food choices? Am I skipping meals? Do the packaged foods I’m
eating meet the E2 labeling standards? I can’ t emphasize enough the importance of keeping a log for the
whole twenty-eight days. Everyone in the Pilot Study—and I mean
everyone —remarked on what an eye-opening process it was and how
much junk they were unconsciously throwing into their systems. For example, one participant remarked how the food log kept him
honest; he knew if he drank a Coke or ate a piece of chicken he’d
have to write it down, and that was the one thing that kept him from
caving in. Another E2 participant ate oatmeal for breakfast, peanut
butter and jelly for lunch, pasta for dinner , and a scoop of sorbet for
dessert the entire first week. I told her I wanted her to diversify her
foods; eat more fruits and more vegetables from every color of the
rainbow . She agreed, started eating a lar ger variety of foods, and
immediately enjoyed the dif ferent flavors and textures she hadn’ t
even realized existed. BEFORE YOU BEGIN THE FOUR-WEEK E2 DIET , please consider having the
following tests done so you can track the dramatic changes that will occuras your body becomes healthier . And of course, talk to your physician about
them. TOTAL CHOLESTEROL
The average American has a total cholesterol above 200 mg/dl. The
average American will also die of cardiovascular disease. I’d like to see you aim to get yours below 150, even though your doctor
may tell you that below 200 mg/dl is good enough. It can be done, and done quickly . At the start of the E2 Pilot Study , the
participants’  average cholesterol level was 182. By the end, it was a heart-
healthy 143. LDL  AND HDL  CHOLESTEROL
As discussed, there are two types of cholesterol: LDL  (low-density
lipoprotein) and HDL  (high-density lipoprotein). Your LDL  is your Lethal
cholesterol and your HDL  is your Healthy cholesterol. The average American has an LDL  cholesterol level well above 100
mg/dl. But I don’ t want your LDL  cholesterol to be average. I want your
LDL  to be E2 exceptional! As noted earlier , the magic number we’re
shooting for on the E2 diet is below 80. Get your LDL  below 80 mg/dl and
you are essentially heart attack proof. McClaine Sampson, 34
Graduate Student
The reason I did this wasn’ t for health. It was for my weight. I wanted
to look good. If I look good on the outside, then I’ll feel good on the
inside. Maybe that sounds shallow , but I think a lot of women can
relate. What I’ve discovered is that eating poorly is like casual sex. It
feels really good and fun while you’re doing it, but almost
immediately afterward you have regrets and you have to start making
contingency plans. Some medical professionals stress the importance of the cholesterol risk
ratio, which is your LDL  cholesterol divided by your HDL  cholesterol; thelower the ratio, the better—3.5 is generally seen as the cutof f between high
risk and low risk. I—and many medical experts—don’ t agree. Too many people take
comfort in having a high HDL  cholesterol level while their total and LDL
cholesterol levels are in dangerous territory . The real goal here is to achieve
a total cholesterol under 150 and an LDL  under 80. TRIGL YCERIDES
Even though I grew up in a medical household and was a triathlete for
more than a dozen years, I had never heard of a triglyceride until fifteen
years ago, when I started studying health and nutrition. Triglycerides are fat globules in your bloodstream that many researchers
believe are a high-risk factor for heart disease. Just as your body needs a certain amount of cholesterol for cell repair ,
your body requires a certain level of triglycerides for fuel, particularly when
it requires ener gy between meals or when you’re exercising. However , too
many triglycerides in your blood can be dangerous, as high levels have been
shown to increase plaque formation, which as we know contributes to
stroke and heart disease. The goal, then, is to keep your triglyceride level under 150 mg/dl—the
same as your ideal total cholesterol number . Here are several ways to bring down elevated triglyceride levels:
a. Lose excess weight. b. Eat whole, plant-based, high-fiber foods. c. Exercise for thirty minutes a day . d. Stop consuming excess calories—they’re converted into
triglycerides. e. Watch your consumption of simple sugars such as alcohol, soda,
honey , molasses, white flour , white pasta, and white rice. FASTING GLUCOSE/BLOOD SUGAR
One of the best markers for checking whether diabetes is on your
horizon is a fasting glucose test. Taken after you have fasted for twelve
hours, this test will tell you the amount of sugar in your blood. A highfasting glucose number is an indication that your body is having a dif ficult
time processing sugar . A normal test result should be between 60 mg/dl and 100 mg/dl. If your
level is over 125 mg/dl, you should consult your doctor . On the E2 Diet, you can lower your fasting glucose level and even
alleviate diabetes. For example, two E2 Pilot Study participants were Type
2 diabetics—one for five years and the other for twelve. Since going on the
E2 Diet, both have been able to get of f insulin, reduce their fasting blood
sugars from over 200 mg/dl to under 100 mg/dl, eliminate or reduce all
their oral medications, reduce their A1C levels from over 1 1 to under 7.5,
and of course, watch their weight drop. BLOOD PRESSURE
Your cardiovascular system consists of an amazing pump (your heart)
and a set of pipes (your vessels). Every hour your heart pumps almost 70
gallons of blood to your 60,000 miles’  worth of vessels. Your blood pressure is a good indication of the health of your
cardiovascular system. Unfortunately , almost one in three Americans has
high blood pressure. Blood pressure is reported as two numbers in the form of a fraction, such
as 110/68. The upper number is called the systolic blood pressure and
represents the force your heart exerts on your arteries when your heart
squeezes. Systolic pressure should be 120 or below . The lower number is called diastolic blood pressure, and represents the
force the blood exerts on your arteries when your heart relaxes. That
number should be 80 or below . In America, we consider high blood pressure, or hypertension, to be a
natural part of the aging process, but this doesn’ t have to be the case. In
populations consuming a mostly plant-based diet, adults routinely have
blood pressure levels similar to those of their children. E2 POP  QUIZ
Q: Which of these foods has the highest percentage of saturated fat:
butter , ice cream, steak, or cheese?A: Cheese has the most saturated fat, at almost 20 grams of saturated
fat per pound. Thus, there is no reason why your blood pressure needs to increase as
you age—unless you are consuming an animal-product-based diet, in which
case it likely will go up, and you will have to go on medication to regulate
it. There are three main culprits of hypertension—the reasons eating
animal-based foods is unhealthy . The first bad guy is dietary cholesterol—if you eat animal-based foods,
you’re consuming a lot of cholesterol, which forms plaque inside your
arteries, which in turn causes them to become narrow , forcing your blood
pressure to rise. The second is saturated fat, which attaches to the red blood cells, making
your blood overly thick and sludgy , which in turn causes your heart to work
harder . That, too, makes your blood pressure rise. The third is excess sodium, which causes your body to retain fluids,
which remain in your bloodstream. Once again, this condition asks your
system to work harder , increasing your blood pressure. How can you repair this situation? Eat the E2 way . There is no dietary
cholesterol in plant-based foods. There is no saturated fat in plant-based
foods (except coconuts). There is little sodium in plant-based foods. What
could be easier? BODY  MASS INDEX (BMI)
BMI is the relationship between your weight and your height. With more
than 64 percent of America overweight and greater than 30 percent
considered obese, knowing your BMI may be the wake-up call you need to
put down the pizza and remote control and pick up the banana and the
walking shoes. Too many Americans have become complacent with their weight and fall
into a BMI category that places them at high risk for chronic disease. Recent studies have shown that the lower your BMI, the greater your
chances of avoiding chronic Western diseases. Take care of yourself and get
yourself down to a BMI that speaks to the seriousness of the obesity
epidemic in America.Visit www .theengine2diet.com  and use our handy BMI calculator , or
find your BMI on the chart below and then take a moment to reflect on the
dietary decisions you’ve made over the last ten years. Keep in mind, though, that athletes and people with high muscularity
(such as body builders) may have a BMI that indicates they are overweight
when in reality their weight is healthy . PERCENT AGE BODY  FAT
Knowing your BMI is a good wake-up call, but knowing your
percentage body fat can be a complete jolt. Carrying around excessive
abdominal as well as visceral fat (which surrounds your internal or gans) is a
health hazard. It puts you at an increased risk for all kinds of diseases, from
stroke and diabetes to cancer and heart disease. The average male should have a body fat percentage of less than 20
percent, while a female’ s should be less than 25 percent. So when you
realize that your body is 30, 40, or even 50 percent fat, it may finally light a
fire under your ever -widening rear end. Remember , muscle burns many more calories at rest than does fat. So
the more fat and the less muscle you have, the fewer calories you need to
maintain your weight, and the harder it will be to lose that weight.Lose the dietary fat, start building muscle, and watch your body-fat
percentage and pounds drop. Many dif ferent methods are available for determining body fat, including
using calipers and underwater scales. Whichever method you or your doctor
use, for consistency you should employ the same one before and after you
undertake the E2 Diet. Our pilot study participants reported that one of their favorite parts of the
E2 Diet was looking at their before and after body-fat numbers, and
marveling that in just four weeks they had changed so dramatically . THE 3-MINUTE HEAR T RATE STEP  TEST
While fighting a fire, we can really get our heart rate going by doing
something as simple as moving a char ged house-line through a doorway , or
breaking down a door with an ax. But often we’ll need to recover very
quickly , because at any minute we may have to carry out another heart-
thumping task. How quickly your heart rate drops, allowing you to relax and recover
before your next ef fort, is a solid measure of its condition, as well as an
indicator of potential heart disease. A simple and yet ef fective test to gauge what kind of shape your heart is
in is the 3-minute step test. First, take your resting heart rate. Find your
pulse, either on your wrist or on your neck: Count the beats for 15 seconds,
then multiply that number by 4. This is your resting heart rate per minute. Next, find a stair or a box about 14 inches high. Step up onto the stair or
box with your right foot, then your left, and back down, then start again
with the right and then the left foot. Continue stepping at an aggressive pace for 3 minutes, striving to get
your heartbeat to within 80 percent of your maximum heart rate. A good
formula for determining this number is to subtract your age from 220 and
multiply the result by .8. After completing the stair test, sit down and take your pulse again for 15
seconds, and multiply the number by 4. Now , wait 2 minutes and take your
pulse yet again for 15 seconds. The lar ger the gap between the two
numbers, the better . For example, say your heart rate is 155 after doing the 3-minute stair
test. After resting for 2 minutes, your heart rate is 120. The gap between thetwo is 35. However , if after 2 minutes your resting heart rate is 80, the gap
is 75. Lar ger gaps mean your heart is better able to recover from strain. OceanofPDF .com3
LABEL  READING
The devil truly lies in the details. When you’re eating a fresh peach,
sucking on a messy mango, or polishing of f an ear of summer sweet corn,
you know exactly what you’ve got: a whole food product filled with the
best and brightest mother nature has to of fer. The same cannot be said for anything that comes in a can, a box, or a
package. These items can hold any number of dangers, from strange
additives to heaps of fats—things that can destroy everything you’ve been
working so hard to achieve. The only way to know exactly what you’re
eating is to learn to read the labels on these potential enemies. So as you shop in the aisles of the grocery store, I want you to imagine
yourself on your hands and knees, making your way through a pitch-black
building where danger lurks behind every can, box, or package. Luckily , you will be equipped with knowledge, the equivalent of a
flashlight that will allow you to duck and weave your way through the
potential hazards all the way to the check-out counter without a single
scratch. That knowledge will come to you in the form of labels. Labels are the
ultimate test of whether a food is a true or false friend. Let’s begin with the two basic label-reading rules. I first heard them
from a remarkable man named Jef f Novick, a former Kraft Foods major
account manager who spent years convincing the public that they were
buying healthy food products that, in reality , were unhealthy . Jeff now
makes it his mission to teach people the truth about food companies, as well
as how to read labels properly .RULE 1
Never believe the claims on the outside of a package or box. This includes such descriptions as “2 percent fat,” “Reduced fat,” “97
percent fat-free,” “Fat-free,” “Low in carbohydrates,” “Healthy ,” “Wheat,”
“Natural,” and many more assertions. The food manufacturer ’s goal in using these terms is to lure you into
purchasing their products. They could give a rat’ s rump about your health. All they care about is their bottom line—not your bottom, or any other part
of you except your wallet. So they say whatever they need to say within the
bounds of the law . RULE 2
Read the nutritional information box as well as the ingr edients list of
every pr oduct. Checking the facts is the only way to know what you are really putting
into your mouth. LET’S RETURN TO RULE 1  with some tips to make it easy to follow . First, let’ s look at several examples of typical claims made on the outside
of a package, box, or container; and learn how to decipher them. 2 Per cent (or  1 Per cent) Fat
A product’ s fat content is most accurately reflected using calories to
determine the amount of fat. However , many companies use weight instead
of calories. This spin factor can make a product appear to be 1 or 2 percent
fat when in actuality it is 30, 40, 50 percent, or even more. Comparisons based upon calories are much more relevant because our
diet is based upon calories rather than weight—what nutritionist or scientist
ever said, “Y ou must eat at least eight pounds of food every day”? Be very leery of products that claim to be 1 or 2 percent fat. Double-
check by reading the nutritional label and determine the percentage of
calories derived from fat. For example, let’ s figure out the amount of fat in an eight-ounce glass of
“2 percent” milk. The number of calories per serving is 120. The number of
fat calories per serving is 45. If you do the math, this comes out to 37.5percent fat. A far cry from the 2 percent most people think they are
drinking! In case you’re curious, 1 percent milk is about 25 percent fat, and
regular whole milk is about 51 percent fat. That’ s the utter truth! Here’ s the rule of thumb: To find the percentage of calories from fat in a
product, first find the number of calories per serving. Then locate the
calories from fat per serving. Next find the grams of fat. To make the math easy , multiply 10 by the
number of fat grams (a measurement of weight). This gives you the number
of calories in each serving from fat. Lastly , divide fat calories by total
calories to get the percentage fat per serving. Fat Fr ee or  Nonfat
Did you know there are products in your house that are all fat, and
nothing but fat, but are allowed to be labeled as nonfat? Namely , cooking
sprays such as Pam. The manufacturer can label it this way because of serving size. The Food
and Drug Administration allows any food with less than one-half a gram of
fat per serving to call itself “fat free.” This food industry trick is used to
create all kinds of misleading labels. In the case of cooking spray , the manufacturers shrink the serving size
down until there is less than one-half of one gram of fat per serving of theproduct (creating 702 servings per container). A serving that small is the
equivalent of holding down the sprayer for one-third of one second! That’ s
right—one-third of one second, which is physically impossible unless you
have the lightning-fast reflexes of Bruce Lee. Zero Trans Fat
Several food companies attempt to pull the wool over our eyes by
making this wonderful-sounding claim in big, bold letters on the front of
their packages. However , if you delve deeper by reading the ingredients list,
about halfway down you’ll often find hydrogenated oils hiding. (These
produce trans fats, which I’ll talk more about on page 1 16.) For example, Mission Tortilla Plus makes a good-looking wrap that
advertises itself as having 0 trans fat (per serving). Turn the package over ,
and you’ll see partially hydrogenated soybean oil (a source of trans fat)
staring up at you, blushing. The claim takes advantage of that same FDA
rule that allows food with fat to fib about itself. Multigrain, Cracked Wheat,
Seven-Grain, Stone-Gr ound,
100 Per cent Wheat, Enriched Flour ,
Unbleached, Semolina,
or Even Whole Grain BlendSome of these claims can be genuine, but far too often they’re not. Here’ s how to tell: A cracker , bread, or pasta is not really whole grain unless
the first ingredient listed is “whole” followed by the type of grain. For
example, whole oats, whole rye, whole wheat, whole semolina, or whole
durum wheat. The following are not whole grain products: semolina, durum, durum
wheat, enriched durum wheat, bleached flour , unbleached flour , wheat flour ,
enriched wheat flour , and unbleached enriched wheat flour .
_OceanofPDF.com_The_Engine_2_Diet_-_Rip_Esselstyn.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        The results: “On average, people who remained free from any form of
dementia had consumed higher amounts of beta-carotene, vitamin C,vitamin E and vegetables than the people in the study who developed
Alzheimer ’s disease. ”
The researchers also noted that two risk factors for Alzheimer ’s, family
history and a genetic marker, did not alter their findings. High consumption
of vegetables appeared to of fset the other known risk factors for
Alzheimer ’s. Don’ t take your mind for granted. Since a major risk factor for
Alzheimer ’s is associated with an animal-based diet, while reduced risk is
associated with a plant-based diet, why not give your mind a break and give
up the steak. Linda Liebowitz, 48
Housewife
It’s not just my cholesterol level (from 266 to 167) and my weight
that have dropped so much (I went from a size ten to a size six)—my
grocery bill has dropped, too. When you’ve got a family of four,
that’s all the reward you need. I HOPE IT  IS NOW  CRYSTAL CLEAR  to you how many of us are suf fering from
the foods at the end of our forks. It is nothing short of a travesty. Here we
are, living in the great land of America in the twenty-first century,
possessing the knowledge to fight of f our most crippling diseases, yet we
continue to consume excess amounts of toxic animal protein, fat, and
cholesterol, as well as processed and refined foods. Medical science has shown us that the American diet is unhealthy. Yet
modern medicine still treats all these diseases without addressing their root
cause: improper nutrition. For example, doctors address our worst epidemic, cardiovascular
disease, by treating only the symptoms. They are attempting to solve a
molecular problem with mechanical tools. And these tools, such as
cholesterol-lowering drugs and fancy sur geries using all kinds of gadgets
from wire cages to balloons, do not extend life and don’ t prevent new heart
attacks. We firefighters are part of the problem, too. Despite our emphasis on
safety, rescue, and fitness, the career with the greatest incidence of heart
attacks is, indeed, firefighting. Trust me, if you were a fly on the wall at afirehouse, you would be amazed to watch what the majority of firefighters
eat. EXTINGUISHING FIRE AND DISEASE
Firefighters want to, and do, save lives. Occasionally our jobs require
us to rush into a burning building and pull out victims. That’ s a
drastic measure. We’d prefer to teach people how to prevent a fire
from ever occurring in the first place. Bad health is like a raging fire in the body, and can be just as
deadly. The best way to fireproof yourself is to eat a whole grain,
plant-strong diet. The chances of starting a fire and/or promoting disease are greatly
reduced if you follow these rules in each area. FIRE PREVENTION
1. Working smoke detectors save lives. They’re like big noses that
sniff for smoke and never go to sleep. But as we like to say in the
Austin Fire Department, “Put a finger on it” once a month to make
sure the batteries work. And change them twice yearly. 2. Keep a fire extinguisher in the kitchen. Kitchen fires account for
the majority of house fires. Don’ t get distracted and leave cooking
food unattended. 3. Candles are fire candy. Use them only when someone is in the
room, and make sure they’re in a secure holder, away from
combustible materials. 4. Matches and lighters are tools, not toys. Teach your children that
they are for adults only. 5. Plan your escape in case of fire. Know at least two ways out of
every room. Create a designated meeting place outside your home. Tell children never to hide under a bed, in a closet, or in a bathtub. 6. Crawl low under smoke. Our saying in Austin is: “Get low and
go. ” Clean air is always nearest the floor. Drop and head
immediately to one of your two exits. 7. If your clothes catch fire, don’ t run. Stop, drop, and roll. Stop
where you are, drop to the ground, cover your face with your
hands, and roll over and over to smother the flames. 8. Don’ t smoke. Smoldering cigarette butts cause fires and are the
number one cause of fire death in the United States. If you’re a
smoker, for heaven’ s sake, don’ t fall asleep on the couch or in bed,
because heaven’ s where you’ll end up. DISEASE PREVENTION
1. Eat green leafy vegetables like there is no tomorrow: broccoli, bok
choy, mustard greens, kale, collard greens, spinach, romaine
lettuce, and Brussels sprouts. No other foods are as nutrient dense.
Which of these foods has the highest percentage of saturated fat:
The text does not mention specific risk factors for Alzheimer's disease. However, it does mention that family history and a genetic marker did not alter their findings.
What are some of the risk factors for Alzheimer's disease?
The text does not mention a specific amount of time to do the plank pose exercise. However, it does mention that advanced participants should hold the pose for 5 minutes.
What is the recommended amount of time to do the plank pose exercise?
The text recommends eating a plant-based diet, exercising regularly, and avoiding junk food.
What are some tips for reducing the risk of heart disease?
The text does not provide a specific format for the 3-minute heart rate test. However, it does provide a formula to calculate the percentage of calories from fat in a product.
What is the recommended format for the 3-minute heart rate test?
The text advises against believing the claims on the front of a package and instead recommends checking the ingredients list to determine the percentage of fat in a product.
What is the recommended method for reading food labels?