Cowboy goes vegan on Dr. Oz

November 9, 3:30 PMCharlotte Diet and Exercise ExaminerDenise Reynolds, RD LD/N

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Dr. Mehmet Oz challenges patients to improve their health.
Flickr.com

Rocco Wachman, an Arizona cowboy who gave up his daily meat habit to participate in a 28-day all vegan diet challenge, returned to the Dr. Oz show on Friday.

The 55-year old, 265-pound man gave up all meat and animal products for nearly a month under the mentoring of Dr. Michael Roizen. “The first seven days were the hardest, Wachman said on the Dr Oz show website. “I was afraid I’d starve.”

In addition to the diet, Wachman also had to begin an exercise program: walking at least 10,000 steps every day.

After the challenge, he returned to the show 30 pounds lighter and with 6 less inches around his waist. He has also lowered his blood glucose to within normal range, and was able to eliminate one medication for diabetes. He also raised his HDL (good) cholesterol 12 points and no longer suffers from acid reflux (heartburn).

Have you thought about adopting a more plant-based diet, either for health or the environment? Dr. Oz offers these tips during his 28-day challenge:

• Week One – Detox: During the first week, begin substituting meat with vegetarian protein sources, such as beans, soy, nuts and seeds. Take a multivitamin and a B12 supplement to ensure you are getting all the necessary vitamins and minerals. Get creative with your own recipes and make dishes like veggie chili that mimic the taste and texture of a meaty version.
• Week Two – Go Faux: Now substitute all your favorite meat products with soy substitutes like tofu, tempeh, and seitan. Most can be found in the produce section of larger grocery stores, or in natural food markets. Soy is low in saturated fat and cholesterol. Also try substituting dairy products for soy versions, such as soymilk or soy cheese, or try a nut-based “milk”, such as Almond Breeze.
• Week Three – Smart Snacking: Sure, vegan products are meat-free, but that doesn’t guarantee they are healthy. Cut out sugar and junk food like potato chips and snack on fruits, vegetables, soy chips, nuts, and seeds.
• Week Four – Veganism Meets Reality: Becoming a full-fledged vegan is not for everyone. Even becoming a vegetarian that continues to eat eggs and milk products can be a challenge for some. Continue to strive for more plant foods in your daily diet, and focus on whole grains, fruits, vegetables, and beans. If you choose animal products, make them a small side or condiment, rather than the main entrée.

For more on becoming a vegan, visit the Vegetarian Resource Group website.

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