Happy Herbivore Blog

I'm stoked to introduce Sheldon, our butt-kicking Herbie of the Week. Sheldon is a retired NYPD captain and 9/11 first responder. During his police career, Sheldon was decorated in the line of duty 60 (SIXTY!!) times, yet it was his diet — not his public service —  that almost cost him his life. After saving another life (his own!), Sheldon went on to become a four-time National Karate Champion at 53!

Sheldon with his 4 (FOUR!) first place trophies at the American Karate Association Grand Nationals.

HH: I'm in total awe. I don't know where to begin! You're so impressive. Hmm.. Let's talk about your career as a police officer. Tell us a little more about that. 

I am a retired NYPD captain and 9/11 first responder who was decorated in the line of duty sixty (60) times. I had one of those exciting careers that little kids dream about. Despite all the life and death experiences I encountered over 21 years, it was my diet that almost killed me.

Prior to becoming a Police Officer, I was an Exercise Physiologist. I have always maintained an extremely active lifestyle being involved in the martial arts since I was a child and also being an avid, although not very fast, runner.

HH: What was your diet and health like before adopting a plant-based diet? 

Like many Americans, I ate the traditional Western diet and hid behind both the "everything in moderation" routine and "I exercise, so how bad can it get?" rationalizations.

Midway through my police career, I was diagnosed with high cholesterol and prescribed a statin. Although it hadn't sunk in yet, this was my first lesson that as Dr. Campbell has been known to say "you can't outwork a bad diet."

By 2004, after a routine physical, it was found out that I had a 90% blockage in one of my coronary arteries. I could have easily found out in the very worst way and considered myself lucky to get by without a heart attack and having just a stent. I started to make some changes which included following the traditional "heart healthy diet."

I was retired shortly afterwards, being declared disabled because of my coronary artery disease. By 2008, I found myself back in for another stent (despite my "heart healthy diet") I cried on the gurney as they wheeled me in. The nurse said "don't be afraid" and I replied "I'm not afraid, I'm humiliated — I used to be an Exercise Physiologist and this stent #2."

HH: You eventually wound up in the hospital, but not from the stents or related complications. Tell us a little more about that and the effect that experience had on your journey to a plant-based diet.

In October 2009, I was walking my dogs when a driver ran a stop sign and plowed into me, causing me to land unconscious in a ditch with numerous broken bones and having been struck in the leg, unable to walk by the end of the day. I was removed from the scene to a trauma unit. Strange things go through your head as they are cutting your clothes off, and I actually thought about extreme weight gain without being able to exercise.

I had just started working as an Exercise Physiologist again at a major health insurance company in a disease management program (turn your weaknesses into your passion and help others while also helping yourself).

By this time, I was also on a ton of other medications for blood pressure and stent-related issues. I resolved to never go back on the operating table again and after doing my own rehab, I was walking then running again and doing plenty of martial arts.

Sheldon with RD Kelly B., part of his "secret weapon" support system.

HH: After doing your own rehab? You really are amazing! But I have to ask — what finally shattered your "everything in moderation...but I exercise" mentality? I guess what I'm asking is, how did you find your way to a plant-based diet after all this?

I struck up a friendship with a co-worker/registered dietitian by the name of Kelly B., whom I shared my "secret of heart disease" and sought dietary counseling with as I came to grips with that exercise is not a stand-alone (hey, I was a 3:11 marathoner and got stented!) and that "you get what you eat for and get what you train for."

My doctors started noticing very positive changes and I asked Kelly about reversal of disease through nutrition. She mentioned Dr. Esselstyn's work.

Another RD friend and co-worker, Dominic M., was already educating us about a whole food plant-based diet. An informal support group was born and then things really started to happen as I transitioned into a whole food plant-based lifestyle. 

My RDs had the guts and common sense to take a hard look at the science behind a whole food plant-based diet and teach me how to eat properly. My wife and I owe them both a lot. They also practice what they preach and they inspire me by example.

HH: You mentioned previously that you were a grandfather. How has did your family react to your dietary change? 

My wife, Susan, was extraordinarily supportive and together we explored websites like the Happy Herbivore for new ideas. I found support reading about the "Herbies of the Week."

HH: What do your doctors say about all your changes? Are they shocked by your results? 

My doctors, much to their surprise, were shocked at the changing blood pressure and cholesterol measurements  My cholesterol, once over 320, was down in the 130s. They actually started taking me off medications, something they said they "never do."

HH: You have always been very active, fit and athletic — but how did you get involved with martial arts and karate? 

Needing something to motivate and celebrate my recovery from the car accident, I decided in October 2010 (one-year anniversary) to enter a karate tournament and chose the New York State Martial Arts Championships, my first competition in over 20 years.

Much to my surprise, I finished second and decided to pursue other competitions with Dominic, Kelly and Susan as my "secret weapon" support system and meal planners. 

In 2012, I was the number one ranked black belt competitor in New York State, as determined by nytournaments.com for Division 37 (age 40 and over — I'm 53!). I was in Chicago in February 2013, where I won four first place trophies at the American Karate Association Grand Nationals — the United States National Karate Championships, making me a four-time National Champion in the 50-59 age division — powered by plants!

Now, what's this nonsense about not getting enough protein from a plant-based diet? I look forward to many years of enjoying my grandchildren, family and friends — powered by plants.

UPDATE [Feb. 22, 2013]: Just wanted to give you a brief update since we last had contact with each other —  I'm the karate kicking whole food plant-based eating retired police captain. I am featured in Sports Illustrated Faces in the Crowd-February 25th edition —  not bad for a 53-year-old grandfather powered by plants. 

It's important to highlight people like Kelly, Dominic, Rip Esselstyn and Lindsay, who will lead us into the future and continue the great work of T.Colin Campbell and Caldwell Esselstyn. Thank you so much for everything you do. 

And here's what one of Sheldon's RDs, Dominic, had to say about Sheldon's journey:

"I'm so psyched that you selected Sheldon Howard as a Herbie of the Week!  No one is more deserving than Sheldon. When he decides to take action, nothing can stop him. His return to health and his ability to perform at a world-class level in the martial arts while mainly fueled on whole plant foods is quite inspiring."

Start your week off right with 2 new recipes, Citrus Spring Salad (both plans) and Breakfast Polenta (both plans). Stay on track throughout the week with delicious meals like Asian Bowl, Chocolate Espresso Quinoa and Roasted Veg Mini Pizzas.

Individual Highlights

• Citrus Spring Salad (NEW!)
• Vegetarian Delight
  
• Roasted Veg Mini Pizzas
  
• Aztec Corn Soup
  
• Broccoli e Spaghetti
  
• Chocolate Espresso Quinoa
  
• Bombay Breakfast
  
• Breakfast Polenta (NEW!)
  
• Spring Portobello Mushrooms
  
• Lentil & Pear Salad

Get this meal plan now.

Family Highlights

• Asian Bowl
• Aztec Corn Soup
  
• Chocolate Espresso Quinoa
  
• Citrus Spring Salad (NEW!)
  
• Roasted Veg Mini Pizzas
  
• Berry Berry Quinoa
  
• Greek Goddess Pita
  
• Caramel Cream Smoothies
  
• Loaded Mexican Potatoes
  
• Breakfast Polenta (NEW!)

Testimonials

One of the most common questions I receive via email is about sugar addiction. Actually, let me take that back. It's rare that someone emails specifically about "sugar addiction." The wolf is cloaked in sheep's clothing, if you will. The emails go something like, "why can't I resist cupcakes?" or "I try really hard but can't stop eating cookies at night. Why don't I have willpower?" or "I have such a bad sweet tooth." 

I think a large part of the problem is many of us aren't aware how addictive sugar is and that many of us are hooked. 

We only see that we can't resist chocolate cake, or cookies, or hard candy. That's an isolated view. We're not seeing the big picture. Because we love and can't resist cookies, we think it's just the cookies. The cookies are not the problem. Our weakness is cookies but in reality, it's probably sugar. The cookie is just our favorite form of it.

Another huge part of the problem is that sugar is in everything. I picked up a can of corn the other day. I don't normally buy canned corn, but it was on sale so I took a look. I actually wanted to see what the sodium looked like and after a quick scan of the label I gasped. Canned corn (not creamed corn — regular corn) had sugar added. WHAT?!

So here we have this addictive substance and, to make matters worse, it's in everything. Yikes! No wonder we're all struggling with our sweet tooth.

Why is sugar addictive? According to Dr. Oz, "When you eat sugar, it stimulates the release of dopamine in your brain, which makes you feel pleasure. The brain recognizes and likes this feeling and begins to crave more. It may startle you to learn that heroin, morphine and sugar all stimulate the same receptors in your brain." (Source) In lab studies, rats that binged on sugar had brain changes like those of getting off drugs! (Source). 

How to kick the sugar habit:

1. Detox. 

Many of my clients, once they've completed the 3-Day Reboot, come back to me saying they realized they were addicted to sugar. 

In fact, Allie shared her experience bravely on her blog, Lotus Loving. Allie wrote, "My thoughts after the Happy Herbivore Reboot: I normally eat WAY too much sugar (cookies, chocolate covered raisins, candy bars, WHATEVER I CAN GET MY HANDS ON). This cleanse has really opened my eyes — sugar is truly an addicting substance." 

It's amazing how fast my clients realize they have an addiction to sugar, even if it's minor. Many will come back saying they didn't think they were sugar addicts because they weren't scarfing down hard candy, etc. etc. but then a headache kicks in during Day 2 or 3, along with strong cravings for sugary foods and they realize they were hooked at some level.

Anyway, a detox (my 3-Day Reboot or the 10-day Cleanse & Immersion) is a great way to break the cycle and get off sugar, but you don't have to do my programs. You can go on a "sugar fast" and just avoid sugar (and all the sneaky places it might hide) for a few days. 

What to avoid: fast food, restaurant food, processed food, most condiments, gum and candy, desserts (i.e., those cookies!), sweetened drinks (i.e., use unsweetened almond milk), soda, coffee (drink it black if you must have it), fruit juice, sugar in all its forms (i.e., honey, cane sugar, HFCS, maple syrup), artificial sweeteners (including xylitol and stevia), alcohol, chocolate, baked goods, and "snacks" like granola bars or cereal — they tend to contain sugar. 

Also look out for hidden sugars, such as sugar in the canned corn I wasn't expecting.  Yogurts (including vegan yogurts) are sweetened, ketchup, dressings, applesauce (some brands have sugar added), canned fruits, even dried fruit might have added fruit juice or sugar to it. You'll need to scrupulously check labels.

2. Retrain your taste buds.

In addition to the magical chain reaction in your brain, your tongue loves the sweetness of sugar too. Over time, you can train your taste buds to enjoy things that aren't as sweet. After a period of time away from sugar, you'll be surprised how sickly sweet "sweets" taste. 

If you can't go completely off sugar or a detox program doesn't work for you (some people need to ease away and transition off slowly —  we're all different), try making small changes. For example, if you currently put 1 tsp of sugar in your coffee, try reducing to 3/4 or 1/2 tsp if you can. If you have three cookies after dinner, cut back to two. When your bottle of ketchup runs out, replace it with a natural ketchup or an unsweetened ketchup. Keep chipping away and reducing the amount of sweetness in your diet. Over time, your tastes will adapt. 

3. Sweet Swaps — Use Fruit Instead.

Use fruit instead of sugar. For example, on the meal plans, we frequently sweeten oatmeal with (unsweetened) applesauce instead of sugar. Or instead of applesauce, we'll add sweet fresh fruits like banana slices or berries. Still a sweet taste, but much healthier — and more filling, too! More bulk, less calories. 

If you must use sugar on a food (i.e., oatmeal) sprinkle it on the top — don't mix it in. 

I also can't recommend frozen fruit to my clients enough. Slowly nibble on a frozen banana or frozen peach slices to get that sweetness you crave after dinner. You can also make banana ice cream.

You can also add lemon zest or vanilla extract for added sweetness. I also like cardamom.

4. Another Sweet Swap — Use Sweet Potatoes. 

Sweet potatoes are deliciously sweet (and filling!). Roasting them in the oven makes them even sweeter.  A "treat" I love is a cooked sweet potato with cinnamon or pumpkin pie spice. You can also make sweet potato ice cream! 

Corn and carrots are also sweet tasting vegetables, so nibble on baby carrots and try having corn on the cob as a snack or treat. 

If you're like most people in the U.S., you eat 19 teaspoons or more of added sugar a day. That adds up to 285 calories, which health experts say is way too much. How much sugar should you be eating? No more than six teaspoons daily for women.That's 100 calories. Men should get a max of nine teaspoons. That's 150 calories. 

5. Keep Health Within Reach.

Keep healthy choices within reach. This is why I always advocate the meal plans. You prepare all your food for the week in a few hours so you can reheat or grab-n-go all week long. You won't be tempted to steer off the healthy path and down the fast food or convenience lane when a wholesome meal is already waiting for you. Keep plenty of healthy meals — and healthy snacks — on hand! 

If you're starving, drink a tall glass of water. It'll help keep the pains at bay until you can get to a healthy solution. 

Finally, remember that "sugar" has many names: agave nectar, brown rice syrup, caramel, carob syrup, cinnamon sugar, coconut sugar, corn syrup, high-fructose corn syrup, corn syrup solids, demerara, dextran, dextrose, diatase, disacchraride, erythritol, ethly maltol, evaporated cane juice, fructose, fruit juice concentrate, fruit syrup, glycerol, golden syrup, granulated sugar, honey, pure maple syrup, glucose, lactose, malt, malt syrup, malt extract, maltose, maple sugar, mannitol, molasses, monosaccharide, rice extract, sorbitol, sucrose, sucanat... just to name a few.