Bonus Book Review, The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds

Bonus Book Review, The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds, December 26, 2017, by Rip Esselstyn 

In just four weeks, you can lose weight, lower cholesterol, significantly reduce disease risk, and enhance your physical fitness. Rip Esselstyn, a professional athlete turned firefighter, developed a transformative plan when he discovered his fellow firefighters at Engine 2 in Austin, TX, were suffering from severe health issues, including dangerously high cholesterol levels—one as high as 344! His program led to significant health improvements: participants lost weight, some over 20 lbs., and reduced their cholesterol levels dramatically, with one individual dropping to 196. 

Rip's book, "The Engine 2 Diet," details this effective and medically approved plan, which is easy to follow and promises substantial results without extreme efforts. The diet focuses on whole foods like grains, fruits, vegetables, legumes, nuts, and seeds. 

It includes: 

• A variety of simple, appealing recipes ranging from pancakes to pizza and decadent chocolate desserts.
• Tips for stocking your pantry to manage cravings and prepare quick meals.
• Advice on making healthy choices when dining out.
• A straightforward exercise program inspired by firefighter training to boost metabolism and burn fat. 

Endorsed by health experts like Dean Ornish, M.D., this plan is designed for anyone aiming to significantly improve their health and fitness. Rip Esselstyn's dual experience as a firefighter and a professional triathlete makes him a credible guide for those seeking to strengthen their bodies and lead a healthier life. 

Footnotes: [1] [2] [3] [4] [5] [6] [7] [8] [9] [10] [11] [12] [13] [14] [15] [16] [17] [18] [19] [20]

• Publisher: ‎ Grand Central Life & Style; Reprint edition (December 26, 2017)
• Language: ‎ English
• Paperback: ‎ 288 pages
• ISBN-10: ‎ 0446506680
• ISBN-13: ‎ 978-0446506687

Several Amazon Reviews:

Rip Esselstyn brings a unique perspective to health and wellness, drawing from his experiences as a professional athlete and firefighter, as well as his medical family background. His message is clear: adopting a vegan diet could significantly enhance one's health and vitality. Rip's engaging and motivational writing style makes his message accessible, and while his book, "The Engine 2 Diet," is not a technical read like "The China Study," it is not any less impactful. It focuses on health benefits rather than environmental or ethical reasons for choosing a plant-based diet.

The book includes straightforward exercise routines that complement the dietary plan, emphasizing the importance of cardio and strength training. However, some medical claims could benefit from stronger references. This is not a quick-fix weight loss book; it's for those ready to make a lasting lifestyle change, embracing natural and whole-grain foods to witness a transformation in their health and lives.

Rip's personal journey and professional anecdotes add a relatable touch to the book, preventing it from becoming monotonous. His exercise plan is adaptable and suitable for a range of fitness levels, from beginners to elite athletes. While Rip challenges the common belief that high protein intake, particularly from animal sources, is necessary for health, he could delve deeper into the discussion about hormones in meat and their link to cancer.

"The Engine 2 Diet" is more than just a diet book; it's a lifestyle guide by an unexpected author—a triathlete and Texan firefighter who practices oil-free veganism. The diet is quite radical, eliminating meat, artificial foods, refined grains, dairy, and oil, yet Rip Esselstyn presents a compelling case for it. The book could use more scientific detail to strengthen its claims, despite being grounded in numerous studies.

Rip provides a comprehensive list of foods and recipes, though more guidance on meal planning and portion control for certain food categories like nuts and avocados would be beneficial to avoid weight plateaus. The book encourages readers to consider the long-term health implications of their dietary choices, highlighting the potential to avoid common diseases associated with aging.

Those who follow the Engine 2 Diet report numerous benefits, including lower grocery bills, quicker meal preparation, weight loss, stable energy levels throughout the day, improved sleep, and a reduction in body odors. The book makes a strong case for the health advantages of a plant-based diet over a meat and dairy-based one, especially in light of the World Health Organization's classification of meat as a carcinogen.

While the book is filled with personal stories that resonate emotionally, it also emphasizes the need for all Americans to consume more vegetables and plant-based foods. The science behind the book is not a passing trend; it's backed by over two decades of research. The main challenge for readers is adapting the advice to fit their diverse lifestyles. Footnote: [1] 

My Opinion: This book is a practical guide for those seeking to nourish their families with wholesome, plant-based meals without overspending. It avoids not only animal products like meat, dairy, eggs, and fish but also oils, refined sugars, white flour, and processed foods, and suggests moderating alcohol consumption. 

The recipes cater to the everyday person with a hectic schedule, offering familiar dishes such as sandwiches, lasagna, potatoes, tacos, hummus, muffins, and an assortment of cereals, fruits, and salads. While gourmet vegan ingredients are sparse, the book provides a variety of meat substitutes for those transitioning from traditional diets. 

The Engine 2 Diet is cost-effective, highlighting affordable staples like fruits, vegetables, beans, and grains, which can often be purchased in bulk. He effectively counters common misconceptions about vegetarian diets with well-supported arguments.

The book is engagingly written, weaving together Esselstyn's experiences as an athlete and firefighter. It's an accessible read, even for those who typically dislike reading, and is structured to educate on label reading, nutrition, and the benefits of a low-fat, low-sodium, and low-sugar vegan diet for long-term health. It includes an eating plan, an exercise regimen, and numerous recipes. 

The Engine 2 Diet is not just about weight loss; it's about learning to cook healthy vegan meals. Readers have reported significant weight loss and increased stamina in physical activities, as well as improved overall health. The book's comprehensive content covers the diet's origins, how to navigate grocery shopping, and the rationale for a whole-foods-based vegan diet to combat conditions like obesity, heart disease, and type 2 diabetes. 

The Raise the Roof Sweet Potato Lasagna is a standout recipe, even among omnivores. The book encourages portion control and fullness through nutrient-dense meals, moving away from scare tactics and focusing on positive reinforcement. Readers have noted the disappearance of frequent headaches, gastrointestinal issues, and aches, along with a boost in energy levels. 

The book also addresses the ease of preparing plant-based meals compared to animal-based ones, emphasizing the simplicity of the process from start to finish. It includes tips for meal prep, such as pre-chopping vegetables and fruits, and features a variety of recipes, including a no-oil hummus and a chocolate icebox pie. While some may find the need to supplement the book's recipes, it provides a solid foundation for a plant-based diet. 

Esselstyn's approach is straightforward: if it's from an animal, it's off the menu. The book includes a variety of recipes, from Red Beans and Quinoa to collard green wraps, and offers practical advice for meal prep, such as cooking a large batch of brown rice for use throughout the week. The emphasis is on eating healthily and satisfying hunger, rather than counting calories. 

For those interested in seeing Esselstyn's methods in action, his Engine 2 Kitchen Rescue show on Netflix provides live cooking demonstrations. The book promotes a plant-based diet as a solution to the obesity epidemic, without inducing feelings of pressure or guilt. It includes a diverse range of recipes, from Tex-Mex and sandwiches to healthier versions of pizza, pasta, and desserts, ensuring there's something for everyone. 

Footnote:

[1] [2] [3] [4] [5] [6] [7] [8] [9] [10] [11] [12] [13] [14] [15] [16] [17] [18] [19] [20]

Sources for this information can be found at the corresponding numbered links provided in this blog for your reference 

Please tune in to our next episode, Vegan Athletes. Interest in vegan athletes stems from their ability to achieve high levels of physical performance while adhering to a diet that excludes all animal products. 

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