Esselstyn Jane - The Engine 2 cookbook: more than 130 lip-smacking, rib-sticking, body-slimming recipes to live plant-strong

The advice herein is not intended to replace the services of trained health professionals, or be a substitute for medical advice. You are advised to consult with your health-care professional with regard to matters relating to your health, and in particular regarding matters that may require diagnosis or medical attention.

Copyright 2017 by Rip Esselstyn

Photographs copyright by Donna Turner Ruhlman

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First Edition: December 2017

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ISBNs: 978-1-4555-9120-6 (hardcover); 978-1-4555-9119-0 (ebook)

E3-20171113-JV-NF

The Engine 2 Diet

Plant-Strong

The Engine 2 Seven-Day Rescue Diet

To our family:

Essy, Ann,

Rip, Jill, Kole, Sophie, Hope,

Ted, Anne, Flinn, Gus, Rose,

Jane, Brian, Crile, Zeb, Bainon,

Zeb, Polly, Georgie

And any firehouse or friends house we call our plant-strong home

Im an Army Engineer officer stationed at Fort Hood, Texas. After graduating West Point and living the bachelor life of bad food and cheap booze, I struggled to maintain my weight only through rigorous exercise, but it was a constant battle.

Upon returning from my first deployment to Iraq in February 2009, I immediately regained the twenty pounds I had lost during fifteen months of stress and no alcohol except after several months of crash diets, reduced calorie diets, meal replacement bars, supplements, you name it I had failed to make any progress. And then I heard Rip being interviewed on the radio. As soon as I got home I looked up the website, ordered his book, read it, decided I was undecided on the vegan thing, but I could do anything for four weeks I took the challenge, all in, 100 percent.

The weight started coming off, sleep got better, my caffeine intake dropped about 80 percent, workouts got better, runs got faster, recovery got shorter it was incredible; I lost thirteen pounds after four weeks, and about twenty-seven after two-and-a-half months. My cholesterol tested at 127! And I kept the weight off, regardless of fluctuations in my physical activity.

During that summer of 2009 I continued to read and research and became absolutely dedicated to a whole-food, plant-based, vegan lifestyle. I met my now-fiance, who had been a raw-foodist/vegan for four years, and that common bond was one of several things that brought us together.

I deployed again in February of 2010 to Iraq, and maintained my vegan lifestyle with some modification as I had to rely heavily on white rice and salad dressings with added sugar, but even with limited food choices, I did it and that is a testament to how radically my life has changed.

I spend the most amazing time preparing so much incredible, nutritious, delicious raw-vegan food with my fiance. I feel amazing physically, emotionally, and spiritually.

I spent years in ignorance, spending days off lying on the couch, completely lethargic, addicted to caffeine in order to function, and depressed that I had so little mental and physical energy to do anything but force myself to drag through another week. The Engine 2 diet was the catalyst for not only a life-long personal change, but an ever-growing passion for sharing the gift of optimal health through life-giving plants with others. You have truly blessed me.

Thank you for writing the E2 Diet. Thank you for sharing your story. At the time, as a stereotypical Army officer, I doubt I would have been willing to try a program being touted by a long-haired, tree-hugging, hemp-wearing hippie but the links of your athletic background and an unspoken bond between military and other public service professions allowed me to be open-minded. So thank you again for being a voice that is reaching an oft-missed demographic.

My life has truly been changed forever, and it started with the E2 Diet.

BEN JOHNSTON, ARMY ENGINEER OFFICER

My name is Kristen Wade and I am a captain with the Sugar Grove Fire Protection District in the far west suburbs of Chicago. My husband, Al, is a lieutenant with the St. Charles Fire Department. We are both advocates of a plant-based diet and were inspired by your book which we read six years ago and have followed your guidelines ever since. Weve additionally talked several of our friendstwo are sheriffs deputies and another is a paramedicinto shucking off the meat and dairy and embracing the plant-based diet.

My husband and I are both fitness coordinators for our respective departments and compete regularly in marathons and triathlons. We successfully completed our first Ironman on a plant-based diet in 2010 and have since finished two more IMs, nearly 20 marathons and ultra-marathons, and, over the last five years, offroad triathlons including the XTERRA World Championship in Maui, Hawaii, in 2012, 2013, 2015, and 2016. Despite the long training days, meticulous attention to calorie intake, and hours in the gym, weve found great success, lower cholesterol, and higher energy following the E2 plan.

Still I am astounded at how well weve done while eating zero animal protein! I can honestly say I am in the best shape of my life. I even ran a 20-minute 5K during a triathlon. I wasnt able to do this while running cross-country in high school! By the way, Im thirty-seven. My husband dropped 40 pounds after giving up meat and dairy and can run circles around me I used to be the fast one

Again, I would like to thank you for changing the direction of my health and my husbands health and for inspiring us to make a positive and responsible change in the way that we live.

KRISTEN WADE, FIRE CAPTAIN