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

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

by Rip Esselstyn

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Overview

Lose weight, lower cholesterol, significantly reduce the risk of disease, and become physically fit--in just 4 weeks.

Professional athlete-turned-firefighter Rip Esselstyn is used to responding to emergencies. So, when he learned that some of his fellow Engine 2 firefighters in Austin, TX, were in dire physical condition-several had dangerously high cholesterol levels (the highest was 344!)-he sprang into action and created a life-saving plan for the firehouse. By following Rip's program, everyone lost weight (some more than 20 lbs.), lowered their cholesterol (Mr. 344's dropped to 196), and improved their overall health. Now, Rip outlines his proven plan in this book. With Rip as your expert coach and motivator, you'll transform your body and lifestyle in a month. His plant-powered eating plan is based on a diet of whole foods, including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds. This invaluable guide features: **Dozens of easy, mouthwatering recipes-from pancakes to pizza, Tex-Mex favorites to knockout chocolate desserts-that will keep you looking forward to every bite **Pantry-stocking tips will take the panic out of inevitable cravings and on-the-fly meals **Guidelines on menu choices that will allow you to eat out, wherever and whenever you want **Rip's simple, firefighter-inspired exercise program that will boost your metabolism and melt your fat away.

Medically approved, easy-to-follow, and amazingly effective, this diet is designed for anyone who wants to make heroic strides in his or her health, weight, and well-being-all without heroic effort.

"Want to be as strong as a Texas firefighter? Or as healthy as a professional triathlete? Then follow the wonderful advice of Rip Esselstyn, who is both. His book can save your life--whether you're a man or a woman. Highly recommended!" -Dean Ornish, M.D., Founder and President, Preventive Medicine Research Institute, Clinical Professor of Medicine, U of California SF, author, Dr. Dean Ornish's Program for Reversing Heart Disease

Product Details

ISBN-13: 9780446543682
Publisher: Grand Central Publishing
Publication date: 02/25/2009
Sold by: Hachette Digital, Inc.
Format: NOOK Book
Sales rank: 140,652
File size: 44 MB
Note: This product may take a few minutes to download.

About the Author

Born in upstate New York, Rip Esselstyn grew up in Cleveland, Ohio, and studied speech communciations at the University of Texas, Austin, where he was an All-American swimmer. After spending 10 years as a professional triathlete, Rip joined the Austin fire department in 1997. He now travels year-round lecturing and giving seminars on the Engine 2 lifestyle. He is the author of The New York Times bestseller The Engine 2 Diet. Visit his website at www.engine2diet.com.

Table of Contents

Foreword T. Colin Campbell xi

I The E2 Diet 1

1 Engine 2 3

2 My Story 9

3 The Engine 2 Diet 15

4 Crazy Myths About Food 31

5 The Medical Proof Behind the Engine 2 Diet 41

6 The E2 Exercise Program 69

II Making It Work 87

1 The E2 Attitude 89

2 E2 Vital Signs 97

3 Label Reading 107

4 Making It Work for Life! 119

III Recipes and Meal Plans 121

Introduction 123

1 Getting Your Kitchen in E2 Shape 127

2 E2 Easy Weekly Planner 143

3 E2 Recipes 147

Acknowledgments 257

Index 261

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The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan That Lowers Cholesterol and Burns Away the Pounds 3.8 out of 5 based on 0 ratings. 109 reviews.
Capndan More than 1 year ago
Being a fire fighter, this book and the author caught my interest. He is very strong in his belief that a plant based diet is the only way to go. I decided to follow his recommendations and switched to a plant based diet, no meat, fowl, and only occasional fish. If it has legs, I don't eat it. I will have to say, it was difficult to adjust to with the first two weeks sheer hell! Now that I have been on it for 3 months, things have leveled out, I've lost 25#, my cholesterol has dropped and my blood pressure is within normal range. If there is anything I would criticise, it would be the author's attitude that there is no way to accomplish an improvement unless strictly following his guidelines. Some people may not be able to be that rigid and may abandon a good program because they feel the need stay totally with the program. Mixing the book with some flexibility could give good results even if not becoming totally plant based. All in all, the book is interesting, informative and can work.
TracyGMiller More than 1 year ago
At the end of 2008 I found myself the heaviest I had ever been. I had just turned 40 and the scales were saying 270. I was 100 pounds overweight. My cholesterol was sneaking up to the 200 mark and my doctor told me that if I couldn't get the number down with diet and exercise, medication was the only option. I was already on meds for my high blood pressure and I really didn't want to add any more. So, like a lot of people do, I made a new years resolution to lose weight. I thought that if I would just eat less of the bad foods I was already eating I could lose weight. By the end of January I had lost 10 pounds and was feeling confident. But by the end of February it was back again. Sometime in March I saw an article in The Dallas Morning News about this book. I had always been interested in the vegan lifestyle but never thought I could live with the diet. Your diet looked interesting. It was something different and that was just what I needed. I bought the book and started the E2 diet on March 23rd. I really wasn't that hard at all. I was finding all kinds of new food and new ways to cook them. I even stared growing some of my own food. I am never hungry. I eat until I am full. But, I am now eating good plant based foods. As of today, April 28th, I have lost 35 pounds. I am losing a pound or more each week. I am starting to exercise daily, which I haven't done in years. I am feeling great. Oh and by the way, I just got my lab results back from my doctor visit last week. My cholesterol has dropped 48 points and my triglycerides dropped 66 points. My doctor says to "keep doing what you are doing because you have finally found what works for you". I am half way to my goal of being under 200 pounds. Thank you,Rip, for the book and the help it has given me. It has no doubt added years to my life.
DanFritz More than 1 year ago
I had just completed Dr. Caldwell Esselstyn's book when I heard that his firefighter son, Rip, was also authoring a book on the benefits of a plant based diet. Dr. Caldwell Esselstyn's book "Prevent and Reverse Heart Disease" was an amazing read. This well respected surgeon led a pioneering study that paved the way for many to change the course of their lives. This includes me. So it was with great enthusiasm that I ordered Rip's book "Engine 2 Diet". I read the entire book in 2 days and was amazed at its approach and enthusiasm regarding a plant based diet. As a firefighter I know that many in our profession succumb to the ill effects of the typical western diet. Rip's work infuses logic into a workable solution that is remarkably easy to follow. The dietary options are endless and the included recipes have me wondering if eating this way can really taste this good. The Engine 2 Diet is a convincing philosophy for every firefighter to consider. But make no mistake, the book is for everyone who wishes to improve their health. In the 3 weeks that I have subscribed to the Esselstyn dietary philosophy I have noticed dramatic increases in energy with obvious weight loss. Please do yourself a favor and read Rip's book. Buy it for a firefighter you might know and tell your friends. While many have tried to espouse the benefits of eating well, these two just might have created a force to be reckoned with when it comes to an American dietary revolution.
Anonymous More than 1 year ago
This book gets right to the point. You can read a few pages then jump right in to the program. After 4 weeks of being on this diet, my family has learned to eat differently, enjoy many new foods, and began cooking together. We will continue to maintain this diet 90%. The only down side is that it is difficult to come home from work and spend so much time cooking. There is a lot of prep work and lots of dishes. We are now going to work on efficiency in the kitchen and we will also begin looking for simpler menus that can be prepared in 30 or 40 minutes.
Anonymous More than 1 year ago
Some of the recipes are absolutely delicious. I have searched high and low for some of the ingredients, and was unable to find them, even in our local health food store. I just wish there was more information for transitioning from a meat eating diet to vegan. I don't like meat, but the rest of my family can't imagine not eating it. The recipes do not include nutritional information, and I don't feel reassured that they are balanced.
timetravel More than 1 year ago
The Engine 2 Diet is written by a firefighter who, following studies done by his medical doctor father, did a study of 13 firefighters and 2 civilians with the twenty-eight day plant-based Engine 2 diet. All were able to reduce their cholesterol, some significantly. The book covers food myths, case testimonials, target BP & BMI, and how to read food labels. There is a section with basic cardiovascular exercises such as jumping jacks and step-ups. The exercise section is short, but covers all body areas and is mostly aerobic and body strengthening workouts. Most able-body persons will be able to accomplish the exercise routine. The recipe section is more extensive with foods for every meal and dessert. This is, however, a very strict vegetarian diet. Most of the ingredients are readily available in your grocery store. Living in a small town area, I always take notice of the availability of the ingredients recommended. One lesser known ingredient that is frequently listed is Bragg Liquid Aminos, of which I just recently received a free sample. It is simply a healthier version of soy sauce and can be ordered online if not in your stores. Even in small towns, most grocers now have frozen meat substitutes. Strict diets are difficult to stick to, but if you want to be healthy, I'd at least give this one a try for the initial two weeks. You may be hooked on it!
Twink More than 1 year ago
Okay, so I admit - I need to lose a (clears throat) few pounds! But what really caught my eye of Rip Esselstyn's new book was the subtitle - "The Texas Firefighter's 28 Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds." Okay - cholesterol is a major concern for many North American adults and who couldn't stand to lose a (clears throat) few pounds? The basis for The Engine 2 Diet is Esselstyn's belief that "...the most basic, profound and powerful way to take care of your health on a day-to-day basis is to eat a healthy, plant-based diet." As a firefighter and dedicated athlete, Rip was concerned about the health of his fellow firefighters. He convinced them to join him in his plant based diet and all who participated saw profound results, both in weight and health improvement. He has two plans - Fire Cadet - which slowly weans you off meat, eggs, dairy, oils and refined products. And the Firefighter - you're off all the above at once. There are numerous studies and facts presented to back up his belief that this is the way to live the rest of your life. Results can be seen in four weeks. Of course, it needs to be combined with physical activity, muscular and cardiovascular. Rip uses a method called functional training - using your own body weight, no equipment needed. There is a full section on stretching and exercise, complete with descriptive pictures. He advocates having a number of medical tests (ie blood work, BP etc) done so that you have a baseline to measure your progress against. The book is peppered with testimonials and anecdotes, giving it a personal feel. The second half of the book cover recipes and meal plans. I found the section on label reading and specific product recommendations to be extremely helpful and very clearly written. How to ensure you are getting the nutrients you need from sources other than meats and dairy were helpful as well. I'm not sure what I was expecting, but I was pleasantly surprised with the recipes and meal plans. They were absolutely do-able, if that makes sense. Many of them were foods I already enjoy. Most of them appealed to me. (But I will take a pass on kale butter!) I have to say that a lot of it really makes sense to me after reading this book. Even if you took some of his ideas and adapted them to your life, you would reap some benefit. Am I going to jump on the bandwagon? (or fire engine as the case may be) It's given me a lot to consider.
tan54 More than 1 year ago
I love this book. It is very easy to follow and it answers all your questions regarding a vegan diet. My husband and I are on our 8th week following his diet and have lost 15 pounds each and have really enjoyed our food. We are not hungry and have no cravings. We plan on making this a permanent lifestyle change.
Anonymous More than 1 year ago
After months of trying to diet and exercising daily, I had little to show for it. I saw Rip on the Today Show when the book came out, and I decided this might be worth a try. I used to consume a diet of almost all meat. I thought it could be tough to stay on the diet, but the recipes helped me realize how good fruits and vegetables can be. So far I've lost 35 pounds. This book changed how I eat, and I'm much healthier now. When I explain to people how I lost the weight, they're always very surprised. I've now been able to get some friends to read the book and try the diet, as well. Most people have phenomenally unhealthy eating habits, and I think this is a great diet for everyone--regardless of whether you need to lose weight.
Lori Traynham More than 1 year ago
After reading this book I was forced to evaluate what I ate and the consequences of it. During the first 28 days I lost over 13 lbs and never felt better. This eating style works for me.
dip1129 More than 1 year ago
Rip makes it easy to transition to a healthy vegan diet, with plenty of compelling reasons why, research to back it up, and an awesome group of recipes to make it delicious. This book proves ANYONE can do it...
Irwin67 More than 1 year ago
Great book, great recipes from a man that walks the walk. I have lost 80 pounds not being on a diet, rather by changing my eating habits. I have never felt better nor looked better.
Anonymous More than 1 year ago
This is not just a diet, it is a lifestyle choice. A choice that if you make it will be the best investment in you that you could make! As a Firefighter / Paramedic, with the patients I see, it makes one want to exercise and eat right. I thought I was, yet my vitals and and numbers stayed the same. After reading this book and becoming, "Plant Strong", I have not only noticed my cholesterol, blood pressure, and weight decrease, but my energy and stamina have increased as well. Unlike other "diets" everyone* will see positive results, *(Unless you already are plant-strong, then you like this book for the recipes!) Make the investment in this book for you!
catusha More than 1 year ago
This could also double for a vegetarian cookbook as it is full of great recipes. The author stresses a vegan, plant-heavy diet free of processed food and rich with whole grains. I can easily see myself using this as a basis of my dietary choices, though I doubt I will ever follow his plan zealously. His advice has helped me to make better food choices, eat more salads, and incorporate vegetables in places I usually don't. I feel better and I look better. It was easy and I don't really think about it. Unlike my old diet of mostly sugary and processed carbohydrates, I feel full faster and I don't crave things nearly like I used to at the end of the day. Because the biggest change I've made has been the incorporation of salads into every meal, I attribute it to the leafy greens that I'm now eating. While I'm sure others may read more deeply into the book and become vegans or vegetarians, for me, I was quite happy just to get some great ideas into how to enjoy vegetables as a main course. The author also adds anecdotes, personal testimonies, and some cute stories which help make the book a very easy read.
TravelerLG More than 1 year ago
if you're looking for results, this book can help. If you just want to improve your diet, this book can help, if you are vegan this is the book for you
Anonymous More than 1 year ago
Easy to read and great info.
javaboley More than 1 year ago
I bought this book because I know how much firefighters love cooking and food. The information and personal stories were very good, however a lot of information was based on authors I already own (Dr. McDougall specifically) so it was a little repetitive for me. I do recommend and very much enjoyed the NY Time Veggie Burger recipe! Easy to make, freezes great, smells wonderful when reheating!
theparadoc More than 1 year ago
This book is a must read for anyone interested in keeping their cardiovascular system healthy for a quality life! The weight will drop off without stringent dieting with this healthy food. The author makes a fantastic case for healthy eating with an impeccable family background in medicine.
WolfClan More than 1 year ago
I am extremely happy with this purchase. The information is helpful and the recipes are fantastic!
Anonymous More than 1 year ago
Recommended for anyone interested in learning about whole food, plant based living.
tina on LibraryThing More than 1 year ago
I found this book to be a very interesting approach to getting in shape and eating right¿ however, it¿s not for me. I didn¿t realize that the suggested diet plan would be a vegetarian diet. I¿m already in fairly good shape and I was more interested in what the diet part of the book would advise. So this book really didn¿t offer me anything. I might try a few of the recipes, but would have to add meat.
wbarker on LibraryThing More than 1 year ago
Perfect for : Personal UseIn a nutshell: This is a great book for anyone who needs to lose weight or lower their cholesterol. It is a pretty strict diet, eliminating dairy, processed foods and meat, but the author has provided explanations and the science behind why this diet works (this helps provide encouragement). He even says that if you don't do the entire diet, you can still use the basics to eat healthier every day. In my case, that is what I am trying to do. With two adults and a toddler in the house, I really don't see a strictly vegetarian diet working for our family, but I do understand the power behind adding more plant-based foods to our diet. Rip Esselstyn has also included some basic exercises and a whole section of recipes, with some great tips worked in. This diet has been endorsed by Lance Armstrong, as well as many medical doctors, and was tested by over 65 people when the author was first validating it.Extended Review:Content: The book contains three primary sections: The E2 Diet, Making It Work, and Recipes and Meal Plans. In the first section the author has done a great job of explaining why he created the Engine 2 Diet, the science behind it, its affect on critical medical conditions like stroke and diabetes, and some basic exercises (will pictures). The second section addresses the type of attitude you should have when you participate in the diet (support, the ability to forgive yourself, etc), vital signs (weight, cholesterol, etc), reading nutritional labels, and continuing the diet beyond the initial 28 days. The final section is made up of sections that address how to stock your kitchen, an example menu and over 100 pages of recipes that support the E2 Diet.Format: The book is straight forward, explaining the diet, how to make it work, actual recipes, and includes plenty of examples and tips.Readability: Easy to read and understand.Overall: The science behind this diet shows why it works, and what you can expect if you follow it. Anyone who has a history of medical problems in their family, or who is experiencing a medical condition such as diabetes or high cholesterol should really look closely at this diet. If you don't feel you can follow the diet to the T, at least try to make lifestyle changes to embrace more plant-based foods by incorporating some of the wonderful recipes contained in the book.
Tmtrvlr on LibraryThing More than 1 year ago
The Engine 2 Diet is written by a firefighter who, following studies done by his medical doctor father, did a study of 13 firefighters and 2 civilians with the twenty-eight day plant-based Engine 2 diet. All were able to reduce their cholesterol, some significantly. The book covers food myths, case testimonials, target BP & BMI, and how to read food labels. There is a section with basic cardiovascular exercises such as jumping jacks and step-ups. The exercise section is short, but covers all body areas and is mostly aerobic and body strengthening workouts. Most able-body persons will be able to accomplish the exercise routine.The recipe section is more extensive with foods for every meal and dessert. This is, however, a very strict vegetarian diet. Most of the ingredients are readily available in your grocery store. Living in a small town area, I always take notice of the availability of the ingredients recommended. One lesser known ingredient that is frequently listed is Bragg Liquid Aminos, of which I just recently received a free sample. It is simply a healthier version of soy sauce and can be ordered online if not in your stores. Even in small towns, most grocers now have frozen meat substitutes. Strict diets are difficult to stick to, but if you want to be healthy, I¿d at least give this one a try for the initial two weeks. You may be hooked on it!
KittyKat0400 on LibraryThing More than 1 year ago
Okay so I'm not going to say alot. I can't do it. I don't have the patience or stamina to follow this plan. I personally think that the writer is out of his mind. I don't think that the average person like me would get anything out of this book. There has got to be a better way to lose weight and get in shape than this.Do not buy this book!!!!!!!!!!!!!!!!!!!!!
WildMaggie on LibraryThing More than 1 year ago
The Engine 2 Diet has typical self-help elements¿personal success story, user testimonials, good advice, and bold claims for positive life-changing results. The advice is simple; Esselstyn summarizes it in just eight points. Like the advice in most self-help books, it¿s been preached elsewhere. Esselstyn¿s contribution summarizes the evidence for significant health benefits from a ¿plant-strong¿ diet, adds a dash of exercise, and lays out how to identify healthful choices and fix a variety of dishes from breakfast through desert.Esselstyn¿s ¿plant-strong¿ means vegan. Engine 2 adds strict limits on sodium, fat, and sugar. It may be smart to avoid the vegan label. Engine 2 is aiming for the mainstream. There¿s no mention of saving animals, just a healthy lifestyle saving people. Another thing you won¿t find, there¿s no advice to limit how much you eat. The diet focuses exclusively on what you eat, claiming you can eat as much as you want of the allowed foods, be healthier, and lose weight. I love many things about Engine 2. It gives people excellent goals for better health and explains in detail how to achieve those goals. I found the chapter on reading labels extremely helpful, especially the specific criteria for the grocery store aisles. The large recipe section includes many simple everyday dishes and few elaborate dishes. It offers replacements for animal-sourced high-fat workhorses like mayonnaise, salad dressing, and sandwich fillings. The book¿s strength is showing how to live this lifestyle every working day. The recipes are easy to follow, instructions are clear, and I usually end up with what I expect. I had trouble finding ingredients for some of the recipes, especially on the first trial, and had to substitute and omit. Substituting firm tofu for soft in the mousse was unsuccessful. The result was grainy and runny¿edible but not appealing. With the right type of tofu, this was very nice, not as rich as a high-fat dairy version but nearly the same consistency, very tasty, and totally acceptable to my household. Omitting nutritional yeast from the salad dressing changed the consistency only slightly and made an acceptable dressing. The black bean sandwich spread, on rye with the fixing, will be a regular lunch. The curry-seasoned tofu sandwich spread was good with rice and chutney in a tortilla. The simple sweet potato fries didn¿t last long. I really liked the meat-less loaf, although the rest of my household was less enthusiastic. The sloppy joes were easy and tasty, with nice serving suggestions. Coming from a former professional triathlete, I expected exercise would get more coverage. Esselstyn gives a basic workout, fine if you aren¿t already exercising regularly. He emphasizes that anyone can exercise without joining a health club or installing a home gym. I really loved this; I am living proof. Aside from one basic chapter on exercise, this book is about the diet. Many readers will encounter real difficulties adopting the Engine 2 plan. The book glosses over difficulties and makes a couple of rather silly recommendations. Readers are to empty and refill their kitchens over a weekend to immerse themselves in the Engine 2 plan. I laughed out loud. What working family can afford to throw or give away hundreds of dollars worth of food? Not mine. Engine 2 recommends that you get several medical tests to compare before and after results. What insurers will pay for medically unnecessary tests just to see if a new diet works? These put me off. Readers who can¿t or won¿t mostly buy fresh and cook from scratch will find it hard to adhere to the Engine 2 plan. Finding Engine 2 approved packaged prepared foods as well as some specialty ingredients is a significant difficultly. There¿s not much at my local Safeway. At My Organic Market (MOM), I find only a few canned and frozen foods that met the Engine 2 guidelines, even among the brands and products mentioned in the book. (A