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
dried crushed red pepper
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.
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.
Whole Food Plant Based (WFPB) eating isn’t nearly as difficult as some fear it to be. It’s simple, you get plants and you eat them. You try not to process them more than you have to you eat as much of the whole plant as possible and no oil or sugar and keep it low glycemic index and low sodium. In other words, just eat plants or a combination there of.
It’s all mental. I now routinely pop into my mouth greens with nothing on them at all. A little lemon or lime or squeeze half of an orange onto greens, sure. That’s a far cry from my youth.
I’m part of the original Golden Arches generation back in the tiny town in Ohio where I grew up. We were the first batch of youth in that town to have a McDonalds at their disposal. Getting food from McDonalds was a treat in those days. It was reserved for an occasional Friday night or after church on Sunday, or to celebrate something special. I remember fantasizing before I discovered boys, about being living at the McDonalds and being allowed to eat all the cheeseburgers I wanted.
Even mentally back then, food was a reward and part of the celebration and all of it was about meat and dairy and eggs. (it’s so stupid, but I remember the first time I had an egg McMuffin).
So you mentally have to give up that notion of the very food that has made you sick being worth it to you to eat. It’s all an addiction and you need to get refocused on living instead of contributing to an early death. You are hearing it from the horses mouth here. LDL dropped 57% in the first month while cutting my blood sugars in half, and no more blood pressure issues. Boy oh boy did I lose weight! After a few weeks people thought I had weight reduction /bariatric surgery.
I did it cold turkey. Others have to ease into it in their own way. In the end you just have to say, screw it and know that the anxiety you feel about eating plants is based on bad information. Face your fears and stop putting the animal products for a week and give it a try. Just eat the plants!
You acquire the plants and you eat them. What can be easier?
Black beans and salsa, whole grain tortillas, sweet potatoes, peas, lentils, greens of all varieties, squash, and on and on and on. Fresh, frozen, even sometimes canned if low sodium, it’s fine. You can combine those things as you wish, but try to keep the whole edible plant in what you eat. Let your body digest the whole plant. It helps to stabilize the blood sugars which impacts the condition of our endothelium cells on the walls of our blood vessels throughout our body.
Avoid using oil, salt, sugar, artificial sweeteners, and overly processed foods like white rice and white flour. Keep it to actual plants and low sodium herbs and seasonings.
To this day, I stagnate in my progress if I give in on the oil and sugar or I eat processed foods including processed vegan foods. It’s just not worth undoing the good that I’ve done over the last nine months.
And to my friends with chronic health conditions and those who care about them:
Try to remember that this is a wonderful tool and it’s possible to see some reversal of symptoms but not a guarantee of a cure. Even if you lose weight, losing weight isn’t the end all with some chronic conditions. It looks more attractive and it feels good to look good. BUT that doesn’t mean that the person is magically cured of all chronic issues. But I know in my case it sure has likely helped to add to the length and quality of my life.
Work with your medical team, remember animal products is a head game and not really necessary to survive and oh yea one more thing…
The problem with having chronic illness and trying to eat healthy is that the chronic illness can keep you from being well enough to put together healthy food. I’m lucky I have a husband and some very helpful convenience appliances that make it more doable. Still there are times I need to do this on my own. Almost always I can barely make it across the room.
Best suggestions I can give is to always keep a covered container of greens and chopped veggies and fresh fruit in the fridge so all you have to do is dish up.
Busy day? Black beans on greens with melon
Cucumber Carrot Citrus Salad
Have canned beans that you can drain and use.
Whole grain bread (egg free is best) to make veggie open face sandwiches is good.
Batch cook on your good days. Even if you have one or two reasonable days a month, it can make a huge difference.
Here are other possibilities to have on hand with the right planning.
old world pumpernickel bread is good to keep on hand. Topped with homemade bean burger from freezer
Homemade bean burgers made on a more doable day
Frozen brown rice and a bag of frozen peas tossed together with light seasoning. Some raw carrots and a few grapes. No fuss meal
Here is a recipe that literally just happened today. I managed to toss together on a so-so day that is my norm. Couldn’t stand over a stove. Number of variations possible are limited only by your imagination. Took less than 5 minutes to toss together and then it got tossed in the oven where it baked while I sat on the sofa with my legs up and felt miserable (aka typical day).
Whole Food Plant Based Pointer: Using Parchment Paper means you can keep
Cindy’s Plant Based Mexican Bake Casserole
2 cups garbanzo bean flour ( Bobs Red Mill found with that line of products).
I tsp baking soda
2/3 cup salsa
2/3 cup water
1 cup of favorite Mexican friendly veggies (riced or finely chopped or chunked onions, peppers, tomato, cilantro, cauliflower, greens…corn and black beans)
Mexican seasoning of your choice…
Chili powder, cumin, turmeric, low sodium chili or taco seasoning. Curry seasoning is good too.
Possible toppings for after baked…
Shredded lettuce, Miyoko cheese, addition chopped veggies and or salsa….
Combine ingredients except toppings. Pour into lasagna pan that has been lined with parchment paper. Bake at 375 until cake like (approx. 20 minutes).
Serve in squares and top as desired.
Mine looks boring compared to how colorful you could make it look. It’s just what I had on hand.
How lucky for me that I puked my guts out. When I ended up in the hospital, deathly ill after over two days consuming a fish sandwich and I turkey sandwich Easter weekend 2018, I never thought of myself as lucky. Really though it gave me a good opportunity to walk away from meat, dairy and eggs and never look back.
Top row of picture were taken that weekend when I got so sick from meat. Bottom row taken several months later, still animal product free.
In hospital bed Easter 2018
3/18 Size 24
Me November 2018
Had it not been for the taste and smell of those products repulsing me, I would have had a harder time giving it all up. I’ve watched my husband long for an Arby’s Roast Beef and pepperoni pizza dripping with thick slabs of cheese. He had a harder time, but he managed. I could see it was a thought process for him.
So much about our lives have been wrapped up around animal products.
What holiday or family event doesn’t have animal products as the centerpiece of the associated feast? I can’t think of any. Traditions, holidays, early childhood memories, all of that is very powerful.
So it’s a week before Christmas and you are trying to gain control of your health. With the guidance of your own doctor of course, you have chosen to eat whole food plant based which means all animal products, sugar and overly processed foods are banned.
Some people can go cold turkey in avoiding turkey and gravy over the holidays. They can even drive past a fast food drive thru and never get a burger, fish or chicken or even a taco with cheese. If they eat animal products it’s only because they didn’t know it was in the food they were served to eat (and yes that is going to happen especially at family gatherings).
Then there are people who genuinely feel giving up animal products is like pushing away the love of their lives or an dear friend. It’s anxiety provoking. The fear of living without animal products means for them that they break up with animal products in steps. I call this the process of Burger and Human Uncoupling.
Would Shakespeare have written verses about the despair and feeling pulled between lusting for cheese burgers and possibly deflating backed up lymphatics and staying alive an extra 10-30 years?
Ode To Animal Products: My Mind’s Tears I Weep For Thee
(spoken tenderly with great drama)
“Oh Cheese Burger, Pepperoni, Chicken and Eggs…
In my mouth you delight, but inflate my legs.”
” So Cheese is dairy, so is yogurt and Butter.
I loved you before, but now must love another.”
“Endothelium, walls of arteries and veins you line.
So no animal products I eat or carbs refined. “
It’s only slightly an overstatement to say that for many to give up that relationship with animal products is very imposing..
So let’s be reasonable. So much of this is mental. You have to have courage to turn away from all meat, dairy and eggs as well as processed foods. While it is for health sake better to just cut off all animal products, it may not be in the long run productive. You may be one of the people who may give up for good the first time you cave. So if you must, take steps to prepare yourself to gain that needed confidence that you can live without animal products. Start introducing what others call “transition foods”. These are foods that can give you a sense of having some of the textures and tastes you are in the habit of eating, without them actually being animal products.
Vegan food has come a long way. Please note that I use the term Vegan food instead of Whole Food Plant Based. Processed vegan foods many times are not that healthy. I would never suggest eating processed vegan foods on a regular basis over time but there is no crime in using them initially on occasion. Will they make you blow up like a balloon if you have soy and or sodium sensitivities? Maybe. before going 100% without meat dairy and eggs or not, you’ll have to decide if it’s worth it not to eat soy filled and high sodium foods. Read the labels and weigh it all out.
Another way to approach it all is if you cease eating one product at a time and adjusting to that before removing the next product that is ok too. And like I’ve pointed out throughout this piece, eating processed vegan food at times in the start, is fine too as long as you keep your eyes open to it temporarily making symptoms for things like lipedema, lymphedema and other disorders worse.
And even once you make the clean break from animal products, don’t be stunned if you still feel the need for a burger sometimes or cheese. It’s ok to ocassionally indulge in a Beyond Meat Burger (sold in many stores and some restaurants) or Impossible Burger (served at White Castle, and some restaurants and coming to stores in 2019). There are also several other brands of non animal product burgers you can indulge in.
Just make sure that the majority of the time, you are eating actual fresh vegetables, fresh fruit, fresh greens, unprocessed grains, fresh or dried beans, peas, lentils, and a few unsalted nuts here and there. Some flax or chia seed for good measure, and take a good B-12 suppliment. Have some blood work done to see if you are lacking in anything else.
I am just going to drive this point home one last time… better to eat whole foods that are plant based, without added oils, sugar or processed ingredients. Try for example, bean burgers or use lentils in place of ground beef in sloppy joes. They are better for you than the mass produced, pre-prepared vegan burgers and so on. Let me tell you, it can be pretty tasty.
Need a chance to wrap your brain around the notion of no animal products? Here are some suggestions.
It’s really important that you know you are a worthy human being no matter your size, genetics, or how even family members might treat you. I have spent several years in the online company of many wonderful people who like myself have had lymphatic challenges and will likely never be the vision of thinness (and in our society thinness is associated with health). I see every day in the comments from these dear people what they put up with from strangers, family members and even doctors.
Make sure that you do it for you and do not expect untrained medical professions, family and friends to respond as you would like. People are odd even the ones people love.. Don’t do it for THEIR approval. Do it because you know you matter and are worth having around even if they don’t get it. I see it too many times where someone feels their value is based on their appearance. You can’t keep the rest of the world from being like that, but you can control YOU from thinking that way.
I have suffered from lipedema and lymphedema from the time of being a child. A doctor working with my mom at a hospital saw a photo of my twin sister and I and stated that given the fact that my sister and I were so different in size, we would have made a great study in metabolism.
Of course what the doctor didn’t understand was that in reality was that I had more issues with the veins in my body allowing lymphatic fluids to not evacuate my body properly and so parts of me were swelling up.
I always had one leg that was larger than the other, and I was from infancy larger than my sister.
Always known as the “fat one”, I just hated it. There is always a tendency to compare twins so that made the comments more frequent and with no regard that I was standing right there. It was one heck of a way to grow up. Back then no one knew anything about lipedema or lymphedema. I was accused of not trying to control my weight by multiple doctors over the year.
Whole Food Plant Based eating that is focused on low fat, low glycemic index foods with no added oils or sugar has benefited everything. I look better now than I did when I was 29!.
How many women can say that?
I Look Better Now Than I Did At Age 29
The photos in the center are from when I was 29. The larger photos on tbe two ends are from the past week. I am now 56.
I Improved My Health And Appearance.
Below the center photo is me almost a year ago. Outside photos from now.
Many people who have the physical diagnoses of fat disorders such as Lipedema, Dercum’s Disease are said to have trauma in their history. Many with eating disorders have a similar background.
I’ve come to know many, many people who are in this circle of physical health and emotional concerns with that history.
Trauma if left as it is, can make one’s life less than it could be. It can ruin a life. It can shorten a life. It can impact future generations.
Don’t throw away the power you have by allowing yourself to linger in a life that isn’t all that it could be.
I learned this mostly by taking myself by the hand and pulling and pushing myself forward. Sometimes through therapy sometimes in having my life move forward. all on my own.
Life has a way of taking that blank slate of a precious baby each of us once were and puts emotional dings, scrapes, dark marks and dents into our sense of self and world view.
Many of the world’s ills are passed down from one generation after the other. Humans are the most capable creatures we know of on the planet, yet we seldom seize our own power we have to heal ourselves. If we can’t heal up some of the junk we emotionally carry around, the world is having to live without all the positive we have to offer it.
If we aren’t careful, we can end up knowingly or unknowingly wallowing in the muck of other’s dysfunction and take on a confused toxic world view.
Is this really a social issue?
1 in 3 children are abused physically, sexually or emotionally by age 14. Then consider how many young adults are abused by significant others physically, sexually or emotionally in their 20’s 30’s and into the twilight years. It’s not uncommon for people to have layers of abusive experiences that puts them in a mental haze and inner physical turmoil that changes even their brain chemistry.
The important point I wish to make is don’t shy away from doing the work needed to rebuild yourself. Your value and my value is not based on the attitudes of those who in the past have harmed us.
I have had to rebuild myself and when I was up and running again, even though still in the process of repair, some people would say they didn’t know me anymore. I was nothing like the girl who would roll over and play dead on command.
Reality can be painful but it forces you to live where you have the most power in your life. Reality is where growth takes place. Where there is growth then life changing positive decisions can happen.
So if you haven’t done so already, find power and purpose in rebuilding in yourself what needs to be rebuilt.
There is no reason to apologize for believing every life has a place and deserves respect and dignity. You will be forced to include yourself in these ranks the more you understand.
Once you really learn and understand this and know that you are worthy,, you won’t settle for the dysfunction you’ve taken part in or subjected on yourself.
Be prepared because as an individual heals, those who are wallowing in the dysfunction will try to pull you back. Your health is too unsettling to their world and for them it’s uncomfortable. Pick and choose your battles. Sometimes you can maintain relationships and there are times when you have to walk away. Each situation is different. Forgiveness is fine, self preservation when based on what you know to be true, is a must.
If you have the feeling that in their eyes you are expendable, if they leave you feeling small and not worthy, and there is a long history of such behaviors and attitudes, it’s ok to walk away. They may raise a fuss through dysfunctional means, but that should only strengthen your resolve to not waste your time with them.
In our household. we take care of eachother. Doesn’t matter who the caregiver or the one needing taken care of is. We look out for eachother. Hey we are a family of adults making it work!
Anyone with a severe chronic illness or the caregiver of someone who is chronically ill, knows that self care is both a must and many times the hardest to provide oneself.
There isn’t anything more basic in self-care than good solid nutrition. The less hassle the better too. The less hassle. the more likely it’s going to happen. The less hassle, the kinder you are being towards whoever is responsible for making it happen.
When dealing with chronic illness, it can be our biggest weapon to ease our suffering and even in some cases reverse the chronic Illness. Good nutrition can help slow down some chronic condition’s advancement and prevent new ones from taking hold. It can allow our medications a chance to work better, or if lucky, it can replace the need for prescription medications all together.
Living off store bought frozen entrees with less than healthy ingredients like high sodium, animal products and non whole foods, for me would never help. Fast food will make most people’s health more complicated. So the sooner any of us in these sorts of shoes can figure this out for ourselves, the better.
With Dercum’s Disease, Fibromyalgia,and Lymphedema, Lipedema and Diabetes and low grade start to coronary disease, it has come down to me to figure this out. How to eat to not make things worse. What can be healthy to eat, inexpensive, and easy enough to prepare that my husband can manage along with all his other responsibilities. If it can be easy enough for me on a good day to prepare and toss individual servings in the freezer, that’s great too.
This week I am recovering from the Plant-Based Nutrition Summit last Saturday, and one grocery run on Monday. (Dercum’s Disease is like that, overdo it and you are down for the count. It doesn’t take much). Even a motorized scooter couldn’t save me from being a pain filled zombie on Sunday, part of Monday, and bed bound on Sunday and part of Tuesday and all day Wednesday through Thursday morning.
Yet unlike the past when this would start to happen, I’m not eating greasy cheeseburgers my husband is bringing home, or processed foods on white bread, or even sodium filled frozen entrees. We aren’t going broke from food either.
Now that we are established in a plant-based diet as a household, we have kept it easy to manage and afford.
The easy sandwich/pesto recipe:
Aldi sells frozen peas 79 cents a bag. Trader Joe sells Miyoko Vegan Crème cheese $5.50 a container. Broccoli is cheap everywhere fresh or riced.
in a freezer bag, we combine frozen peas and riced broccoli (or riced cauliflower). Keep it in the freezer. Defrost half per batch you are making. Place in food processor or high power blender, can be somewhat lumpy. In a bowl, stir in garlic, onion chopped or onion powder, some crushed red pepper if desired, and 2 Tbl of either Miyoko Vegan Cream cheese or no-oil hummus.
It will keep for a few days in the fridge and makes a great sandwich spread, or on whole grain toast in the morning for breakfast. Very good as a type of stir in for whole grain pasta. You can add basil and oregano and lime juice to liven it up. Put cucumbers on top of it or tomato. Add some shredded carrot to it.
Or forget the grain pasta and use a peeler or veggie noodle maker and stir it into veggie noodles for a 100% vegetable dish.
You Can’t Go Wrong With A Great Salad
Never underestimate the power of a good salad. Never over estimate how much it cost to eat salad. These days even Aldi can keep you fresh organic greens and other produce for very little money.
I try to follow the daily dozen rules of Dr. Michael Greger to keep my nutrition well rounded. Gone are the days of ice berg lettuce being sufficient. Now it’s 2 servings of greens a day along with a serving of cruciferous vegetables and two serving of “other vegetables” that are low glycemic index. Also I need to get two servings of fruit and a serving of berries. In addition to all that, three servings of beans/peas and three whole grain servings. One serving of seeds and nuts and I’m also suppose to have flax seeds once a day.
If I know I’m going to be down for the count in bed for several days possibly, I direct my husband or try to plan myself to throw together salads that will incorporate a little of everything to make a salad. Dark greens, riced cruciferous veggies of some type, brown rice or barley, well rinsed and drained black beans, sliced cucumbers and shredded carrots. I’ll put fresh fruit around the sides such as something easy to rinse and use like fresh blueberries and easy to peel like orange sections. Then just some lemon or lime juice.
Black Bean Burgers Too
The sandwich spread mentioned above and one or two varieties of salads that are kept on hand and prepared, can keep well rounded nutrition within easy reach. I also keep black bean burgers in the freezer that we make. There are many recipes online and in plant-based cook books. Here is one of my favorites
Roast a head of cauliflower in the oven and slice it when it’s cooled. Very easy to keep for a few days and eat from as needed. It freezes well too.
No Cook Over Night Oats
Overnight Oats are wonderful too. I’m not talking about the Overnight Oats you see on the grocery shelves. This is like a breakfast oatmeal and fruit custard without eggs though. No cooking involved either. You can find the recipe online by looking it up, but basically, it’s one part old fashioned oats and two parts non dairy milk of your choice, and a tablespoon or two of chia seeds stirred in. Oh and also you can put in the fruit of your choice, any amount you want.
I like using a one cup storage container to make it in and eat it from to keep the portions reasonable. I use berries, but apple slices are good too with some cinnamon mixed in. I tend to use more fruit than oats. So the oats and non dairy milk are a sideline, but that is just my preference. The chia seeds make a gel that helps to solidify the entire dish into pudding sort of combo, if you will.
The gelling process happens as it sits airtight/covered in the fridge overnight. When you get up, it’s ready to eat.
You can make a few of these overnight oats up at one time and eat off of them for a few days for breakfast. Adding nuts or sliced banana is good too.
Nothing wrong with some herbal tea, but you will find that eating this way will replace your need for caffeinated coffee. Your mind may become better focused and you will know you are doing all you can for yourself and those you care about.
Well nourished people are healthier and more content in life. Take care of eachother and help it happen.
So how goes it in your life? Did you have a good weekend?
Saturday, I got out of bed with one set of measurements, and came home later that day with a larger body. No I didn’t don a fat suit at the end of the day. It’s just another day in the life of someone with Dercum’s Disease, Lipedema and Lymphedema. Before taking on a Whole Food-Plant-Based Diet it use to be far worse. No complaints from me. In the end I still reached the lost 62 pounds mark.
I don’t get out much. Swelling up that bad is the price to pay for just walking out my front door to do literally anything. It’s painful. Saturday I was just too enthralled with the line up at our local Plant-Based Nutrition Summit to not attend the all day event. I would get around by way of motorized mobility scooter and figured if it got bad, I would leave early.
The St. Louis Plant-Based Nutrition Summit held at Washington University on Saturday, July 14th, 2018 was sold out and a very happening event. This was no small venue, it was huge with people coming from all over the place to hear some of the brightest and most revered minds in nutritional, science. I saw it as a chance to not only learn but to also share with others when appropriate, about the oddball disorders lipedema, Dercum’s Disease and Lymphedema.
All three disorders can add non-calorie based weight gain. Lipedema, 11% of women have it and it makes them look bottom heavy and the weight just can’t be lost easily through traditional dieting. Dercum’s Disease Disorder is also stubborn when it comes to losing weight. Additionally, Dercum’s Disease is associated with a long list of other health issues that can shorten your life. Things such as diabetes and cardiac issues. Because it’s so rare, most doctors know very little, if anything about it. Yet Diabetes and Heart Disease would be explored at the Summit. So I brought some awareness business cards with me and my before and after losing 50 pounds shots, and a one sheet explanation.
So I figured while I got a couple books signed, I would thank the doctors and slide to them some information on it all regarding the disorders themselves and how in my case the positive impact this way of eating has had.
Well I later swelled up big because of the disorders. The pain got worse and the lumps (Dercum’s Tumors) got big enough to be seen from a few feet away..
As much as I wanted and needed to go home and get to bed I chose to stay. These doctors may not have heard of some of these disorders. If they had heard of any of them, they may not know that Whole Food Plant Based eating did the unimaginable, it helped some of my symptoms that I was told to give up on.
So I stuck it out on my mobility scooter and was first person in line for the book signing. The book signing was at the very end of the day.
Dr. Michael Greger was pleasant from start to finish, as was Dr. Caldwell Esselstyn Jr. I shared with them the information I brought with me.
Dr. Greger also made the point of saying that it was important for me to make sure those similar to myself know that eating like this has in my case, had a positive impact on some of the symptoms.
I went home and got in bed and stayed in bed through all day Sunday. My husband was fantastic serving me food in bed. Roasted brussel sprouts and brown rice with watermelon were delicious!
My body slowly on Sunday deflated. I stepped on the scale and since a week ago, another 8 pounds lost. 62 pounds gone now. 40 more to go.
It’s been a great weekend. I highly recommend all books written and any public appearances made by Dr. Michael Greger and Dr. Caldwell Esselstyn Jr. If there is a documentary they are in, watch it.
Black Bean Chick Pea Salsa Burger w/ lemon spinach and Orange Sections
Frozen brown rice and a bag of frozen peas tossed together with light seasoning. Some raw carrots and a few grapes. No fuss meal
In the beginning of this chaper of my life, being diabetic, and with high cholesterol, high blood pressure, fibromyalgia, Dercum’s disease, lipedema and lymphedema, I focused on general health and knew I had no desire for animal products. I was physically ill from them. Couldn’t even stand the smell of them. (thanks KETO).
In prior posts you can read more about my story, but the point today is that I want to share how inexpensive easy it is to eat this way. I don’t feel like I’m giving up anything, as a matter of fact.
I’m excited about the food I eat for the first time in many years. It always looks colorful and fun. It tastes great. I don’t worry about what it’s going to do to me because I always know that my body is being nourished. Let me tell you, a pound of dried peas or dried black beans, which I frequently use as protein sources, can be used in many ways and are significantly more cost efficient than the cheapest animal protein. Nutritionally they are superior to meat.
Yes, the stores do sell “vegan” products that replace meat, but look closely at the expense and the nutrition label. Many of them have oils and fats that are not healthy. They are fine for every once and awhile, or in the beginning when you transition off meat, but your health and waistline can do without them.
Simple For Those Just Starting : THE VEGGIE OR BEAN BURGER
If you can spare a little time to make your own bean or pea burgers and toss them in the freezer, you will be set for tasty healthy “fast” food any time.
From Scratch Black Bean Burgers
No Junk Veggie Burgers
egg free, no white flour pumpernickle
Hummus Topped Veggie Burger On Greens With Citrus
Spicy Pea Burgers With Salsa
What you can do with homemade veggie or black bean burger ideas.
-You can add odds and ends of vegetables to your homemade veggie or bean burgers and enjoy it on rye (no wheat products please) or a bed of greens and or brown rice/riced vegetables with your favorite topping: salsa, no oil-hummus, or spiced orange sections.
-Crumble the burger and put it on a sprouted spelt tortilla with greens and diced tomatoes.
-Crumble the burger and make it a pizza topping.
-Sautee in water some mushrooms and chopped onion and smother a homemade veggie/bean burger with the mixture. Serve it with brown rice and some vegetables.
-Spice up part of the mixture to make a great sausage substitute. Make some egg-free buckwheat pancakes and serve them with berries with chia fruit spread and a side of a spicy black bean patty.
My husband is great in the kitchen and that is wonderful in my case because many times I am unable to cook due to disabilities. (Another reason we batch cook and put it in all the in freezer). We keep it simple by keeping a good supply of both canned beans and bags of dried black beans, salsa, egg replacement, and different non wheat flours such as oat, almond, garbanzo bean and so on.
We invested in a vitamix but a potato masher works too. You mash the beans and some salsa, egg alternative, seasoning and enough non-wheat flour to create a soft meatloaf- like texture. 3-4 inch width and 1- 1.5 inch thick patties. Allow them sit covered, in the fridge overnight or for a few hours.
Bake on parchment-paper-lined cookie sheet for 25 minutes (flipping once half way through) at 375 degrees. OR use a Gorge Foreman Grill and grill for four minutes. With either method, remove them from their cooking surface and allow them to sit for five minutes before serving or storing in freezer.
Sometimes we just toss some legumes on a salads and call it a day.
HAVE NUTRIENT RICH GREENS, SALAD VEGETABLES AND FRUIT READY TO EAT
I always have on hand:
-bags of greens including romaine, butter lettuce, baby kale, chard, and spinach.
-fresh oranges and lemon juice
– fresh carrots, cucumbers
-Frosen produce including: peas, riced vegetables such as cauliflower, broccoli, berries.
There is always a storage container or two of already made salads (no dressing ever. Just lemon juice on them). Sometimes we mix with the greens, low sodium seasonings such as garlic powder, crushed red pepper and even some orange slices and or berries.
The right plant-based foods that taste good and is easily accessible for people as they come and go, or if as in my case, when they can’t always cook for themselves, is the way to go.
Where do you get guidelines for the style of plant-based eating that has benefitted so much? Each resource has their own take on this style of eating. There is a great deal they are in agreement with. Much depends on your own health profile as to how to lean your diet.
If you are in St. Louis over July 14th 2018, you can hear some of these fine medical professionals give presentations at the St. Louis Plant-Based Nutrition Summit being held at Washington University.Click here for details
Nothing on this or any of my blog pages should be considered a substitute for working with your own medical team for your health care. Get your labs done periodically and make sure that you talk to your doctor about taking a recommended level of B-12 and Vitamin D.
I don’t make a dime off of this website or from anything mentioned in my blog. Just happy I found what works.
Update July 5, 2018: I have found that I recover faster from my flare ups since starting Whole Foods Plant-Based oil free eating. So now I have to be smarter about physical activity so I don’t end up in a lactic acid attack on my muscles.
Dercum’s Disease you are a heartless wretched disorder, but nothing Plant Power can’t help to manage!
In painful moments of defeat I still remind myself of how much more hope and joy I have in my life since going Whole Foods Plant-Based (WFPB).
I am in tremendous pain throughout all of my tissue on my body and it’s because of the laws of Dercum’s Disease. Lactic Acid builds up in our muscles when we do anything physicial. Normally wouldn’t hurt anyone, but for those of us with Dercum’s Disease, it is extremely painful, EXTREMELY. I use to walk 3 miles a day and not know why I was getting fatter and feeling so sick after a brisk walk. I didn’t know I had Dercum’s Disease.
So I brazenly walked from my car into the mall to a close to the entrance store and then back out. For the last few years I have used a mobility scooter so that I can get out of the house and not risk the waves of lactic acid in my tissue. I wanted to see if I could enjoy the simple pleasure of being on foot for a short distance walk amongst other people. I also had left the battery of my scooter at home. I had no choice if I wanted to pick up a pair of pants that fit instead of falling off my hips. I could handle the over sized pants and skirts no more.
I had difficulty getting back to the car, I had to sit down. The pain was so bad I dreamt last night that I was in pain. The pain if I had to describe it is the feeling of something eating through your muscles, joints and connective tissue.
My husband helped me hobble to bed last night. I’ve been in bed ever since except when my husband drove me to get some CBD oil and fresh greens from Fresh Thyme.( You bet I used the mobility scooter.)
I actually heard myself whimper under my breath as I opened my purse to get my debit card to pay for it all. Just moving my arms and hands for that task put horrific pain through me. It was literally torture to just pay for my greens and CBD oil capsules.
There is no known cure for Dercum’s Disease and it is horrifically disabling as it progresses. But I am only 3 months into Whole Food Plant Based Eating. Anything is possible from here on in. I am not discouraged nor am I disheartened because I was told that I would be in the 300 pound range the rest of my life. It was just what it was. I look better than I have in a very long time. My mind is sharper most of the time. I am enjoying life no matter the pain level, much more. I am showing signs of everything being healthier in my blood work.
This is really 5 steps forward one big temporary step back. I’m still better off than before by eating a whole foods plant-based diet. Blood pressure normal, off blood pressure medication, blood sugars normalized, and against all odds lost 50 pounds. My LDL cholesterol is down 57% to a normal healthy level.
As much pain as I’m in, before taking the animal products out of my diet, it was much, much worse than this. I would crying on and off while sitting at home because I wouldn’t want anyone to see me like that.
So in closing, what I want people to know is,
1) Weight loss isn’t the only thing to worry about in one’s health that matters.
2) When you see someone using a mobility device in public, don’t judge. You have no idea what their health profile is.
3) If you have a chronic illness, embrace the improvements that are found, and just roll with what problems still remain. Rome wasn’t built in a day. In the mean time, the blessings are magnificent!
4) Stay the course. Self soothing with forbidden foods like chocolate has never worked. Stick with the foods you know you need to eat. It can shorten the duration of the severe pain and by reducing the inflammation it keeps the pain from being even worse. The wrong food can just add to your problems.
Thank you to Tim, my husband extraordinaire. He is the love of my life, a wonderful father, and he takes wonderful care of me when I am like this.