When Food Takes On The Wrong Role



silhouette photography of people on theater
Photo by Wendy Wei on Pexels.com

Arnold Schwarzenegger playing the role of Cinderella in “Rogers and Hammerstein’s Cinderella”.  Meryl Streep cast in “Grease” as Danny Zuko.

Can you imagine going to a play and being handed a playbill and seeing that level of miscasting?  I would find it fun at first, but personally I would want to see more logical choices or the roles.

I would be asking myself, “With the means to hire a well known actor to play the lead, with so many other options available, why make such a poor choice?”

The producers and directors have a list of parts to cast and a list of available options for actors to play those parts. Auditions are many times held, trying to find the right one for each role.

We make “casting choices” in the form of life choices every day. Imagine each day we get out of bed, we walk out onto Life’s Stage in a production of “A Day Of Living”  Each of us are our own producer and director of a significant part of our own story.  

 What options are  you going to select in your life today?

I speak from experience like so many others. Foods can be so addictive especially  chocolate, cheese, meat, plus other processed sugars and animal proteins.  Many of us are taught from a young age to have these and similar addictions to help us deal with our needs. Those serotonin levels rise with all of it. Life can be complicated and eating processed sugar and fats are so very easy and handy. All that immediate gratification is enticing and potentially life shortening.

I use the analogy of a stage production and the playbill that is the official accounting of each day’s “performance”. The playbill shows who plays what role.  For me it’s helpful to be able to visualize and pinpoint the questionable “casting”, if you will, of how by habit in the past I coped with life. It keeps me on top of things. Many times food is the go to for needs that really are better handled by other options. Sometimes we learn it young.


I still remember to this day being 4 years old and it was a miserable time in my family with deaths, stress, my grandparents being in the hospital for months due to severe injuries from a car accident. My mother, sister and I lived with them.  My poor Registered Nurse mother had to work some horribly long hours and oversee the care of my grandparents. They had different people taking care of my sister and I. Those caring for my sister and I would give us ice cream at night as something in which to look forward.

An evening snack was called “a party” and it was always something wonderfully sugar and fat filled.

The pattern had begun.

To make things more annoying I have 3 fat disorders that, since childhood , made me large and misshaped. What I eat and how I exercise had made no positive impact on those. No doctor realized I had those. Dercum’s Disease, lipedema and lymphedema went overlooked and mistaken for obesity for decades.

I was so worn down as I struggled with the lack of impact of dieting and seeing that it made no difference if I ate or starved myself. Those fat disorders are fairly painful.  I was in misery for decades. I remained large and misshaped, it made it easier to make some pretty unhealthy choices. Why not have a piece of Dove Chocolate when anxious? Why not eat a Big Mac when hungry?  

Playbill Chocolate red flag

After decades of feeling helpless, and low carb diets doing nothing for me,  life handed me the path I had sought my whole life. Over a year ago I got violently sick on animal products with horrible blood sugar and cardiac related lab results. I discovered WFPB No Oil, Low Fat, Low Glycemic Index, Low Sodium. I started to see better labs, weight started dropping.  There has also been a bit of a budge on some of the symptoms associated with my fat disorders. 

Sure I will always have three painful, annoying fat disorders. That’s how the ball bounces. I have fibromyalgia and like all other humans, I have a variety of stresses. I can’t do a whole lot to change some things, but I can empower myself and do what is possible. Some of those symptoms for those health issues have improved. Some remain the same. I enjoy taking far fewer medications than before.  I enjoy having heathy coronary and blood sugar numbers. I find joy in what is possible as I continue to learn to coexist with the rest.  The power is in making good choices and lovingly holding myself accountable.

As I sit here finishing this, my husband came home from the grocery store. To this day my mind wants to ask him if he brought home chocolate. I have to remind myself of that playbill. Chocolate is no longer a regular on my playbill. It’s been replaced by strawberries or an apple or watching a good movie. 

Playbill Healthy Blue
I don’t do all these, but it gives you an idea. When I struggle, I literally picture someone announcing a change in who is playing what role.
Before After 3
It’s worth it.





A Year Without Animal Products And The “Unlikely” Woman Is “Glad”


Last year I started this blog. I felt at that time that the most honest title I could give it would be “The Unlikely No Meat Please Gal”. Meat and animal products had been the center of all my meals for 55 years.

I grew up in the Ohio farmlands and there were a few decades where very few vegetables were consumed but many, many meals of meat, eggs and dairy. So the chances of ever saying, “no meat please” were practically non existent. So that was the title of this blog,”The Unlikely No Meat Please Gal”

After more than a year of not eating meat, dairy or eggs, I felt that it was time to change the name of this blogging effort. I thought about why my commitment to not eating meat and other animal products was strong, and the new title was easy. I thought about the reversal of my heart and diabetic issues. I thought about how the dress I wore when I married my husband 10 years ago is now way too big for me and yet a year back I couldn’t have squeezed into it. And just the hope it all has brought to me.

I am indeed “The Glad To Not Eat Meat Gal”: A fat girl  from St. Louis, Missouri who is now at a much healthier weight and better lab results. All of that inspite of 3 fat disorders (lipedema, lymphedema, Dercum’s Disease) that makes it very difficult to lose weight. Am I cured of any of them? I stand firm in saying that it has reversed some of the symptoms. I would not say that I am cured, but I’ve changed the quality of my life and I no longer feel helpless. So in addition to everything else, less depression that comes with being diagnosed with a rare disorder that had taken over my life.

From 13 pills a day to one prescription and a selenium supplement, down in clothes sizes and up in hope,, I am forever The Glad To Not Eat Meat Gal. I am forever no animal products or oils, period.


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Thank you to my friends, family, doctors, Forks Over Knives community, the STL Veg Girl, Dr, Joel Kahn’s publicly shared information on this topic, nutritionfacts.org , Clayton Medical Associates and my fellow members of the Lipedema, Lymphedema and Dercum’s Disease communities who have supported me on my efforts.

Easy Black Bean Burgers Recipe

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What has kept me sane in the last year. Black Bean Burgers.  I get requests for the recipe every week so I thought I would post this. Easy to make, season to taste, Use as a healthy substitute for animal product burgers, on top of riced vegetables or on top of greens. Use t as part of a buddha bowl.  Top it with fresh tomatoes and some pickles, hummus, cashew cheese sauce,  onions, salaa, a couple sliced olives, mushrooms or a pile of greens

Stick them in the freezer for fast meals.


Your choice of a bag of dried black beans (usually a pound size) cooked per directions, or 3-4  cans of drained and rinsed black beans. Organic and salt free is best, but rinsing the normal kind helps quite a bit.

A variety of salsa or oil free huumus that you enjoy. (We really enjoy low sodium black bean salsa. It blends in well and keeps it moist) I use 1/4 or more.

Ground Flax Seed and water or Bob’s Red Mill Vegan Egg substitute or a combination of the two. (For binding). You want it to be the equivalency of 1 or 2 eggs.

Use any of the following to help binding:
-oats (whole or ground into flour)
-garbanzo bean flour (Bob’s Red Mill is easiest to find)
-compliant bread ground into crumbs
The amounts vary from a half cup to a cup or so. Enough to make a meatloaf kind of consistency.

Any finely chopped vegetables you enjoy (optional). The key word here is finely chopped because big chunks may make it easier for the burger to fall apart. Ideas include beats, onions, peppers, carrots, cauliflower,zucchini, chopped baby kale, a little mashed sweet potato with skin left on.

Suggested possible seasoning (Pick your favorites)

-Curry Seasoning
-Garlic Powder
-Onion Powder
-Dried Crushed Red Pepper
-Black Pepper (I’m allergic so I don’t use it)
-lime juice
-lemon juice
-chopped fresh cilantro (really great with the lime juice)

-to get the B-12 as you would from meat in each burger, use a fortified nutritional yeast and sprinkle into each burger you form.

Other alternatives: Use different kinds of beans, lentils and peas in with the black beans.


Using a fork, mash the beans. It will be lumpy and it’s fine for them to not be completely mashed.

Combine ingredients with the beans and with clean hands or a fork combine the ingredients.

You can vary the amount of binding ingredients to make sure that it is a meatloaf like consistency. You can also refrigerate the mixture to get it to firm up. I have also found that just letting the mixture set for a few minutes on the counter helps this too. It will firm up in the oven if you bake it.


Patty making:

We find it helpful to make the patties two different sizes. A fourth cup size and a half cup size. That way you can combine one or the other with different low glycemic meal items and keep the low glycemic carb load within reason.

Also we make some thinner but larger in diameter and some a little thicker. No matter what, make sure they are firmly put together and not so big that they are more likely to fall apart.


Cooking Instructions:

On a parchment paper lined cookie sheet, place reasonably spaced out patties. You can sprinkle additional seasoning options.

Bake in a preheated 375 degree oven for 20 -30 minutes. Use a non slotted spatula for all flipping and removal of burgers.

You remove it from the oven at the half way point, allow it to cool down just enough to let it firm up, and then flip the burgers. Reapply any seasonings if you want. Place back in oven for additional time.

When done, allow the burgers to “set” for 10-15 minutes. They should have the firmness of any typical burger.

Good news is that if they crumble ( only once has this happened to me and that was in the beginning), just set them aside in your freezer and use the crumbles for tacos, burritos or in other dishes.


Once cooled down completely, I use your favorite freezer safe container. Use layers wax paper between each layer of burgers. I put in a combination of sizes in each layer so I don’t have to dig through the layers to find the size that works. Store in Freezer for weeks.

Typically we make 12-24 black bean burgers at a time and freeze them. It is so worth it. Whether my husband is cooking or I can manage to reheat them myself, it’s great for throwing together a no fuss meal with some greens and fresh fruit and veggies on the side. Keeps me compliant.

Chronic Illness makes it important not only to stick with eating healthy, but to make it doable. For those with crippling illness, It is fine to make this and set it aside in the fridge for a day before making the patties and baking them. No need to be on your feet too long. Or sit at your table and work on it. A little effort on making these means that you will have many easy meals in your future.

Keep bags of fresh dark greens, fresh fruit, and vegetables you can eat raw or easily prepare in your fridge. Keep frozen vegetables, berries and fruit  in your freezer. 


The cheese like topping is a combination of Trader Joes Cashew Cheese Fiesta Dip, additional fortified nutritional yeast to make it cheesier, garlic powder and a touch of crushed red pepper.

Celebrating Rare Disease Day With A Win!

Please work with and get advice from your medical team before making any decisions that could impact your health.

Before and after full body and face.png
The left side is before when I was bed ridden much of the time. . The right side is me today with 60% fewer Dercum’s tumors in my stomach and lymphatic backup has subsided. From size 32 to size 14 (XL)

Dercum’s Disease can force large amounts of weight on the body that mimics obesity. It’s rare and extrenely painful. Deemed almost impossible to treat.

The article that the first sentence here will lead you to, provides adequate information on this disorder. Along with lipedema, and lymphedema it’s been a “large” life for sure.

Changing my nutritional intake has done more for me than any information provided e by the medical experts I traveled so many hours to see. No way of knowing when I began eating Whole Food Plant Based, Low Glycemic Index, no oil, low fat, and low sodium that I would see any relief from these disorders. Just goes to show that each day there is a new chance for miracles.

Will always have Dercum’s Disease, lipedema and lymphedema, but this has helped. Based on the work of Dr. Michael Greger and his Daily Dozen, Dr Caldwell Esselstyn Jr, and Dr. Neal Barnard from Physicians For Responsible Medicine.  I was introduced to these men and their views by watching Forks Over Knives.

whole food plant based list

I highly recommend those who have any of those disorders and want more information to join us at Improving Fat Disorders Using Low Fat Low Glycemic WFPB Eating 


Celebrating 10 Months Of Low Fat, Whole Food Plant Based Healing


Inspite of having three fat disorders ( lipedemalymphedema and  Dercum’s disease ) that are progressive in how large they can make a person appear, and have zero to do with calorie intake or exercise…I have managed in the past 10 months to do this.

What is important to point out is that having had these disorders all my life, my hips and legs were always larger than the rest of me. One leg has always been larger than the other. My arms became heavy and large over the years. My stomach, arms, neck, back, hips and legs filled with Dercum’s Disease “tumors”. Lipedema and lymphedema causes swellings that would increase at the drop of a dime. I could put on 12 pounds from these lymphatic fluids in a day or two. I could start off the day at one level and end the day looking 20 pounds heavier just by moving around.

So look at these photos and see that now my hips are in proportion to the rest of my body, my arms have slimmed down, my face has deflated, my torso is smaller. My legs are within reasonable limits. One leg is stil slightly larger than the other, but not overly noticeable.  I went from a size 32 to a size 14.

Throw in the use of a box of Miss Clairol for my hair and bam! I look so different! Another thing that this style of whole food plant based, low fat, low glycemic eating has done for me is whip my diabetes, my blood pressure, my cholesterol in shape. That happened in the first month of switching for KETO to this style of eating. So I likely have added years to my life.

Cindy 10 month photo comparrison

Here are the foods that made it all happen.

Here is what I have followed that has worked.

3  one half cup servings of dark beans.

2-3 servings of fruit including one serving of berries. Fruit is fresh or frozen

3 servings of whole grain

a serving of cruciferous vegetables

2 servings of “other” low glycemic index vegetables

2 servings of dark greens

flax seeds or chia seeds

Limited avocado (1 total a week)

limited nuts ( 0 to 2 Tbl a day)

No animal products (no dairy, no meat, no fish, no chicken, no eggs, no dairy), no junk vegan food, no highly processed foods. No oils of any kind. no added sugar or artificial sweetners

I love the work of Dr. Caldwell Esselstyn Jr,  Dr. Neal Barnard from Physicians Committee For Responsible Medicine, and Dr. Michael Greger who runs Nutritionfacts.org and The Daily Dozen Phone app.

Best documentaries include: Forks Over Knives, Diet Fiction, Eating You Alive, and What The Health.

Best Facebook groups for those like myself who have lipedema, lymphedema or Dercum’s disease interested in doing this sort of eating? Those associated with what is listed above as well as Improving Fat Disorders Using Low Fat Low Glycemic WFPB Eating

In the group for Improving Fat Disorders Using Low Fat Low Glycemic WFPB Eating, no one associated with the group makes a dime off of any participant of the group and you are asked to work with your own doctor and make sure your own medical team is on board, get blood levels done on a regular basis, and other measures to assure you are taking responsibility for your own health decisions.

It’s not about being skinny, it’s about being healthy. If looking smaller ends up being part of it all, then great.

Here is a link to an article I wrote last year on how to approach changing your life with food.

This link is to an article to help you approach this way of eating

The Breakfast Trend You Need In Your Life, Whole Food Plant Style

The Perfect Healthy Storm highlighted with fresh vegetables, fruit, healthy grains and accented with a tasty oil free dressing made of garbanzo beans-fresh orange-rice vinegar. Add a teaspoon of flax seed and drink a glass of high calcium, vitamin D plant based milk for good measure. Vitamin’s A, B, C, D, Minerals, protein, iron, calcium, protein, folic acid, fiber and more. Low Glycemic Index, Low Fat, Minimally processed. Whole Food Plant Based and oil free.

We keep a large  container of deep colored greens, cruciferous, root veggies plus other veggies and mushrooms in the fridge. I make a fresh salad to keep at my disposal every 2-3 days.  It’s just so easy to dish it out and eat it when busy.

So the trend of Breakfast Salads is right up my ally. The concept is to take the nutrition of the fiber and all those fresh vitamins and minerals and breakfast-fy them. Here is a way to add in some protein that may make whole food plant based protein sources more palatable in the morning. As the saying goes, the secret is in the sauce.

The Amazing Garbanzo Bean-Fresh Orange Salad Dressing

1 average size fresh orange, peeled and sections pulled apart.

1 cup of garbanzo beans (drained and rinsed if using canned)

1/4 cup plant based milk (unsweetened and minimal ingredients)

1 tsp of rice or apple cider vinegar


a dash or to taste of any of the following

garlic powder

dried crushed red pepper

lime juice



Simply process in a high power blender until smooth. Store in airtight container. Can stay in fridge for a few days without issue. Shake before using.

Additional Notes:

For the dressing you can get creative and use other fruits as well or instead.

For the Breakfast Salad itself, for the cereal layer,  I use the recommendations of Dr. Esselstyn and stick with Ezekiel or Grape Nuts.  Whatever you use, read the package. Keep it minimally processed and as few ingredients as possible. No added sugar or oil.

For the salad shown, I used spinach, fresh cauliflower, snow peas, celery, carrots, mushrooms and fresh sliced strawberries.  Blue berries or sliced apples are great too with it. If you use apple, consider adding some cinnamon to the top.

It’s amazing how it doesn’t weigh a person down, and that fiber keeps you full all morning and with nice steady energy that can help keep you focus.






Preparing Yourself For Healthy Whole Food Plant Based Eating


To get continued insight beyond this article, and if you have lipedema, lymphedema or Dercum’s Disease, please join our Facebook Group

I wrote this last May and so I have reviewed this and updated it. I must have been so overmedicated and lethargic from my health that I never realized how poorly written it was. I have since whittled down my medications from 13 pills a day to one prescription plus a suppliment. I re-wrote it.

Here is the low down what I have learned in the last 11 months as someone who has been eating Whole Food Plant Based,  Low Glycemic Index, LowFat, No Animal Products, added products and nothing overly processed.

Getting The Right Information On What To Eat And What Not To Eat

When anyone mentions a whole food plant based way of eating, people assume it’s a vegan diet as long as it’s not animal products that you can eat what you want as much as you want.  You do have to tailor it to your health needs and goals.  You need sound medical advice. You need to work with your own medical team as well when starting this. Nothing here or anywhere else on the internet should be considered medical advice. This is just based on my experience.

There are so very many people trying to make a fast buck off of the public’s quest for information and support as they try to heal their bodies using food. Go for quality information relevant to your health.

My bathroom scale, my lab results, my doctor’s glowing approval and how I feel are what tells me that I’ll gladly be eating like this the rest of my life. FOR ME this has been the best way FOR ME to eat. There are many variations.

whole food plant based list

Before starting your plant whole food plant based diet, the ideal is to talk to a plant based diet experienced doctor about that.  In addition, if you take medications your doctor may change or discontinue your prescriptions. If your doctor doesn’t seem familiar with this way of eating, you may want to do some exploration of the topic and then bring that information with you when you talk to a doctor.

Visit your library, bookstore or online resources for any of these:

The biggest, most comprehensive nutritional study ever done was The China Study. The book on the subject by doctors T. Colin Campbell and Thomas Campbell, is pretty eye opening. It talks about government corruption as well that has kept the public unaware. I found it to be fascinating that a book about such government corruption over the past decades is now recommended on camera by ex-President Clinton as his own personal nutrition guide.

One your doctor may recall hearing about is Dr. Dean Ornish Lifestyle Medicine.

There are several Netflix and Amazon Documentaries that feature Dr. Caldwell Esselstyn. He is from The Cleveland Clinic, he is a total joy to listen to.  He raised farm animals with his family as a child. His research though changed his opinion on animal products.  Dr. Esselstyn’s website

My suggestion to go to the website or on Netflix or YouTube, watch the documentary, Forks Over Knives . I’ve watched most of the different documentaries on different eating styles. This one has turned out to be the tried and true for me.  There are credible experts with a half century of overwhelming research in that documentary that are also listed in the book of the same name.  They each have written books. and conducted studies. When you see their level of expertise and decades and decades of studies, it’s hard to argue with them. What is fascinating is that they helped their families work the family farms as they grew up. Their studies though proved that animal products are directly linked to many health issues.

On Amazon watch What’s Eating You and Diet Fiction. Very informative.

Books written by one featured doctor,  Dr. Neil Barnard , from The Physicians Committee For Responsible Medicine out of Washington D.C. are wonderfully helpful,. He is also an adjunct Associate Professor of Medicine  at The George Washington University School Of Medicine. His material explains how to change your overall health plus books focused topics such as loss of weight, and different disorders and how diet can improve or reverse them.

Another website option to start with is the Nutrition Facts by Dr. Michael Greger .

Being Prepared Leads To Success

It is without doubt, a big deal for a dairy and egg loving carnivore to cease being one.  You are at an important cross roads and it requires you to be prepared.

Be the person you can depend on. You can do this.

Example: Use Dr. Greger’s  Daily Dozen app you can download on your phone to keep track on what you should be eating.  Even if you don’t start actually eating the way it says right away, it will get you thinking how to integrate what he says to eat into your day.

It’s going to take information, understanding what your barriers might be so you can be prepared.  Be honest with yourself but never doubt yourself for a moment. Never consider anything but success as you problem solve one challenge at a time. If you have to watch Forks and Knives  once in a while to keep your spirits up initially, do it.

That moment you realize that you can’t hide your feelings behind the foods you’ve been addicted to.

There is something emotional that goes on initially. You realize that you depend on food for comfort more than you realize. Not being able to swallow your feelings with a fast food cheeseburger, means you have to deal with feeling, sad, bored, perhaps angry, and so on.  You find that you survive. You also start to see not only your own eating issues, but everyone’s eating issues in a much more understanding light. You gain mastery over it all, if you allow yourself to struggle with that a bit.

What if your spouse won’t eat a plant based diet? 


My husband HATES most vegetables and most of what I eat. So with a little creativity we do things like make a dish but in a way that he likes and I like, such as this his and hers casseroles, Mexican night where people can assemble their own tacos and burritos. When we do burgers. my houshold is welcome to put on the grill whatever they like and I eat what I need to eat.  We eat out sometimes at places like Taco Bell where it’s not a deal killer for us both to have something close to what we like.  Make your own pizza night is popular too. I keep around the vegetables and greens that I know he will eat. And never do I tell him what he can or can’t eat. I wouldn’t put up with him doing that to me, and I won’t do that to him. Mutual respect.

This is very common and it doesn’t have to be a deal breaker for you eating a plant based diet. Cooperation and mutual respect is key.

Be honest with your spouse as to why this new way of eating is important to you. Share the information you have gathered.

If you want him or her to respect your right to do as you must for your health, then you have to respect their right to eat the diet of their choosing. So your household may very well have to prepare more food options per meal.  No worries, and who knows? You may over time inspire your family to eat more like you are wishing to eat. That is happening in mine.

What about if the children in your house don’t like eating only plant based foods?

It’s very controversial about children eating only plant based foods.  Your health may depend on going to 100% plant based, but you will want to work it out with their pediatrician on what is best for your kids. I say this because as a writer, I’m not trained on child nutrition and will never pretend that I have been.

You can read opinions from doctors on both sides of the controversy.  Here in the Midwest, meat dairy and eggs are king so not many doctors are going to tell parents to avoid giving those foods to kids.  You may be able to do some research and find a doctor who is willing to supervise your attempt to get your kids to eat a primarily plant based diet.  Make sure you and your spouse though are on the same page. You don’t need the stress of needless marital tension. Your spouse has the right to be part of that decision.

At the very least, even if your pediatrician says, sure give your kids a plant based diet, there is likely going to be a transition period. Forks Over Knives has a book on families transitioning to a plant based diet.    Check to see if your library has it. My 22 year old checked it out of the library for his own use.

For a household that is food divided

I can tell you from experience that it’s possible to serve flexible meals that offer enough variation that it’s not big deal. Also, you can batch cook so many foods so that freezing a number of servings and then pulling out what you need for this or that person at meal time, is not difficult.

Think too of plant based foods you and your family can already enjoy together! Chili with no meat but lots of healthy beans in a rich tomato juice seasoned with garlic,  onion, crushed red pepper, pizzas that can be with or without cheese and meat depending on who is eating it.  How about bowls of oatmeal in the morning or simple non sugared cereal, offering either milk and non dairy milk both in the mornings.

Regardless, you can plant some great attitudes in your family by being a great example.

Isn’t it expensive to have to accommodate more than one person’s eating preference?

Compare the price between a pound of ground beef and a pound of dried peas or black beans? In addition, aren’t all the prescription drugs required from not eating a plant based diet even more expensive? How expensive is a hospital stay from health issues that can be potentially avoided by eating a plant based diet?

I myself have whittled down my pills from taking 11 a day to now one prescription plus a suppliment.  Huge savings on meds that now I can spend on smaller size clothing was the joke around here.

Accessibility to your foods is everything

If you can’t imagine living without meat or your spouse can’t, you can consider using the new Vegan convenience foods (Beyond Meat, Impossible Burgers, Just Eggs) once in a while, but I can NOT emphasize enough that those will not be the answer to health concerns. It’s what we call Vegan Junk Food. If you want to test out if you can feel ok without meat and animal products, then sure let it be a TEMPORARY as in you give yourself a definite date that you stop eating those foods. There is nothing to be gained by getting off meat and then depending on unhealthy vegan junk food.

I don’t have to tell you how busy your life is, or what happens when the food you need to eat isn’t easily accessible. If it is inconvenient, too expensive or doesn’t taste good to you, then it’s a no go from the get go.  Whole Food Plant Based Eating is not drastic or difficult. You buy low glycemic index and low fat whole grains, legumes, greens, fruits, berries and vegetables plus if appropriate enough low sodium nuts to have 2Tbl worth daily.  Buy them fresh, frozen, washed and in bags with good expiration dates.  Even Aldi and Walmart carry such items. For beans and things like pineapple with no sugar added, it’s fine to buy canned.


If you wonder how you are going to juggle it all in the kitchen, look into what advantages there might be in kitchen appliances that make it less stressful to prepare your foods.

Quick and convenient, with easy clean up makes it all more doable. If it’s too inconvenient to eat this way, then it’s unlikely a person will be successful. We all have obligations or situations we have to juggle to make our lives work.

Even if it means picking up convenience appliances at garage sales, or getting them on installment payments on TV shopping channels, it’s worth it to get a good food processor or Vitamix style mixer that will puree some foods and help create tasty veggie burgers you can toss into the freezer, or fresh hummus perhaps.

Also a slow cooker, with adjustable settings and or a 4 in 1 or other multi cookers, or an InstantPot pressure  will make it doable to have fresh beans and brown rice available. It’s great for roasting vegetables too. I’ve heard people sing the praises of rice cookers as well.    Make sure whatever you decide to purchase is easy to clean so you don’t avoid using it. 

If You Are Disabled…

I am disabled and have pain, weakness issues that make chopping vegetables, and preparing foods, or even bending over, very difficult.  Such appliances mentioned above are the great equalizer that allows me to do more in the kitchen sometimes. The other times when my husband cooks, it allows him to be less burdened. It’s important to take care of our caregivers and loved ones any way we can.

Set doable goals. 

Make a list of what has to be in place for you to take on this style of eating and your health goals.  How are you going to measure your goals?  Can you and your doctor agree on at what intervals he or she wants you to have your labs done? What do you both think “going the right direction” would look like?

Maybe you fear that cheese or getting burgers at your favorite burger joint will be difficult for you, so you set a goal for a month from now to wean yourself.  Keep your goals in handling the barriers, reasonable. Weight loss, I lost weight fast, but each person is different.  Low expectations means happy surprises when you do better than planned.

Set mini goals so you can feel accomplished and feel encouraged along the way.

Join support-social groups who eat as you do.  

Some areas have monthly social gatherings for those who eat plant based foods. Facebook is filled with support groups for those who avoid eating meat products.

It’s important to have access to others experiencing what you so that you can ask questions, get and give encouragement on the bad days, and celebrate your successes together.

If extended family and friends are not supportive, then don’t include them in that part of your life.

Some people in this broad category equate being boundary challenged with showing love.

No one controls what you put in your mouth but you. Nobody has to put up with needless stress from others without allowing it. Take those responsibilities seriously.

Do you consult with them on what brand of toilet paper to buy? Do you only wear clothing they approve of? How about your shampoo, do you seek their approval for that?

If you don’t already have strong boundaries, then this is a good time to develop them.

When visiting, socializing  in other people’s homes DON’T make your eating style change an issue.

The drama that can happen when others don’t understand your living on beans and greens, vegetables and fruit, is never worth it.  When a guest in someone’s home, always best to be gracious guest. Don’t expect the host or hostess to gear the food they serve to be around your dietary needs.  I see people on Facebook so ticked off that Aunt Mary or their co-worker made food for a get together that they couldn’t eat. People need to loosen up. The point is for everyone present to enjoy their time together. A great deal of drama will potentially be avoided if you consider the following options in dealing with such matters.

Options In Handling Social Situations

  • Bring Food Enough To Share: Talk to your hostess or host and explain that you want to be there and take part in the get together but for medical reasons must follow a different way of eating. Offer to make a dish to bring with you that is enough for everyone. Let her know what it is so you can coordinate.   Find out how many people will be in attendance.
  • But Uncle Jack Can Be An A**. If you know that there is one or more people who will without a doubt pick you apart at the get together and can’t be reasoned with, then eat before you get there and arrive after the main meal. Let the host or hostess know you will be running late that day but will be there later and offer to bring something you can eat for a dessert or snack.
  • Eat The Food That Is Prepared, Enjoy Yourself And Call It A Cheat Day.  Call it a cheat day and enjoy the company of others without complaint. Remember tomorrow is a new day.

Here I was a year ago and here I am today.



Cindy 10 month photo comparrison meme