What took me so long?

As one gets older, health problems appear. This is no fun. I remember my aged mom saying, “It’s hell to get old.” She was right.

Although I have written about vitamins and minerals and other healthy things for a few years now, I have never written about—nor seriously considered—a Whole Food diet. That is, vegetarian. Although I gave up going to McDonald’s more than a year ago, I still ate pepperoni pizza, rotisserie chicken, and fresh, tasty, beef steaks and burgers.

However, after consulting with two favorite doctors, Daniel Lamar, N.D., M.D., and Paul Gahlinger, M.D., Ph.D., I have realized that I was eating exactly the wrong foods.

Here’s a simple truism: when you get older, you can’t eat the junk you loved when you were younger. Your body can’t handle it any more, and survival becomes paramount. If you want to live a long, healthy life, there are a few things you must do.

First of all, whatever you used to eat, eat half.

Second, avoid red meat—that is, beef and pork—except in infrequent, tiny amounts.

Make your diet primarily fresh vegetables (never canned) and complement with brown rice. It may sound bland, but Tabasco sauce can jazz it up. Tabasco sauce is good for you (or Sriracha, or other hot pepper sauce).

Spaghetti is generally OK, but not with meatballs or sausage. The things to add are mushrooms, onions and peppers. Macaroni and cheese is to be avoided—primarily because the cheese is processed and is basically junk.

Avoid all dairy products. This means milk, yogurt, and any kind of cheese. However, sour cream is OK because the body treats it as fat, not dairy. The same is true for butter, which is also OK. Avoid most cooking oils, except for organic virgin olive oil or peanut oil. Coconut oil may be OK, but I have read conflicting reports about it.

I don’t think I have to list all of the wonderful fresh vegetables we have in the Commonwealth—but there’s a good variety in all of our grocery stores.

The healthiest way to prepare vegetables is by steaming them. Stir-fry (in peanut oil) can be a really tasty, especially if you throw in some shrimp, onions and hot peppers. If you ever make this dish, please call me and I’ll be right over.

Most fish and seafood are OK, provided they are fresh. Eggs are also very good for you, but be careful with chicken. If you want chicken, then make a nutritious soup, with bok choy, some noodles, ginger, garlic and onions. You’re still getting chicken, but you’re also getting great nutrition with the vegetables and spices.

Why change my diet?
Most diseases are caused by the foods we eat and the beverages we drink. And the sad fact is that most of the foods we love are bad for us. By diseases I mean cancer, heart disease and diabetes. We love fast food, processed foods, and just about anything that will eventually kill us.

If individuals could change their eating habits, most life-threatening diseases would diminish markedly. And yet making the leap to a vegetable-based diet is a huge challenge.

For a beverage, drink water, or water with a squeeze of fresh lemon or lime juice. Forget about colas, wine, beer, or the “hard” stuff. In the end, they will bring you to your knees. Water is good, and it’s safe.

I am just hitting the highlights, but I ask you to please consider changing your diet. You don’t have to do it overnight, or in a few days, but the last thing you want is to develop some nasty, preventable illness.

And, believe it or not, eating a dish of brown rice with vegetables—especially with garlic, ginger and hot sauce—not only tastes great, it is really good for you.

So, are you up for this health challenge? It’s not easy, but I bet you can do it. (Russ Mason, M.S.)