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…
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.
In 4 months time between these photos. It took less than 3 months to lose the weight.
Life At The Speed Of Beans and Greens!
Wishing You Each a fantastic 4th of July ! Declare your own personal independence from food that is unhealthy. Make sure you eat vegetables, fruit, grains and legumes! You would be amazed!
Will you be in St. Louis, MIssouri July 14th, 2018? Register for this and learn how to change your life! (Note, neither I nor anyone in my family affiliated with this event or it’s organizers and speakers. Make sure you work with your doctor in determining what is best for your health. I spread the word because for me, it’s been wonderful)
I’m partial to the “Real McCoys” in life. How about you?
The internet and entertainment industry have created many, many quasi-experts on everything from diet to business to life-focus and beyond.
Well, I am so impressed that the organizer for The St. Louis Plant-Based Nutrition Summit is pulling in some of the top “Real McCoys” of nutritional science. We have a legend from The Cleveland Clinic, The Director of The Barnard Medical Center in Washington D.C. and part of The Physicians Committee for Responsible Medicine. some of these folks have been featured in well respected documentaries such as Forks Over Knives. and others. Every one of them highly respected in their field.
It’s the highlight of my summer to be attending. Some of their work and words have, in just three months time, improved the quality of my life and likely considerably extended it.
I am still on my journey, but look what I did with just whole, low glycemic plant-based no oil foods. Between the weight loss and the minimizing of inflammation, it’s been beyond amazing. Knowledge Is Power. I know I look forward to learning more at the July 14th, 2018 St. Louis Plant-Based Nutrition Summit.
No Money was exchanged in my publishing this write-up or any write-up in my blog. I am not, nor is anyone in my family, associated professionally or related to anyone affiliated with the St. Louis Nutritional Plant-Based Summit.
Make sure you get regular labs and discuss your nutrition and medications with your physician. It’s not unusual for people to need their medication levels adjusted in a positive direction when they are when eating like this.
This is NOT a typical weight loss journey you hear about. I didn’t decrease calories and then started to jog in the mornings or joined a gym. I am one of a significant number of women who look large because I have lipedema. You will learn more about that as you read my blog.
I wrote this entry months ago. Please work with your doctor and check out the resources to get more precise details on the doctors whose research and books in the end has helped me calm the beasts known as lipedema and lymphedema. Also it’s helped with my diabetes and even at times my dercum’s disease and fibro.
There are great resources listed below. And if you want to get a feel for it all watch Forks Over Knives on YouTube or Netflix. It will give you a general idea. (note…there are other food selections you can use besides what you see on that program, so no worries)
Homemade Veggie Burgers
Homemade Veggie Burgers
Super easy, homemade tasty veggie burgers, stuffed mushrooms, cashew cheese
Mutiny Of The Body
For the first time in 55 years, my body took control of itself and that meant only food it needed crossing my lips. I had not planned on ever being what some would call vegan or plant-based. My body staged it’s own mutiny and took over the ship, so to speak. It had quite a foe to defeat, the destructive monster my memories and habits had become surrounding food.
Without me even thinking about it, meat became intolerable to me, and then fish and dairy did the same thing. So I embraced what my body was insisting and committed to a plant-based low fat diet. I did this without reading anything about it. I became a fast student in learning all I could after that. 30 days later I’ve lessened inflammation, weight, and unhappiness.
My Body’s Opponent
I was raised on rump roasts, noodles, potatoes and gravy. eggs and bacon, pizza with mounds of sausage, pepperoni and animal fat cheese on Friday nights , lots of bread made with white flour. The vegetables were there but usually from a can. Kraft Macaroni and Cheese ,with that glow in the dark powdered cheese that would be combined with margarine and milk to make the cheese sauce, was served a few times a week as a side dish usually with meatloaf. My dad would pile his plate high with food. My grandfather, mother and father were all overweight. Night time was a time for sweet snacks and my mom called it “a party”. If anyone was sad, well there was always ice cream and lots of wonder bread waiting for them. All get togethers and visits included food, rich delicious foods that were meant to spread the love. By age eight, I was a fat child who had been taught that food is comfort and comfort is food. Family and friends meant food too, and lots of it.
Also added into the mix and unbeknownst to me, I was predisposed to appearing large and blimp like even as a child. I have a condition known as lipedema as well as lymphedema. Even as a child that made one leg larger than the other. fat arms, and put a tummy on me. No matter what I ate or how much exercise, I was a big girl. They didn’t recognize such things back then about that non-calorie based weight gain disorder. Inflammation was terrible in someone like me. Extremely painful.
Having yourself blimp up when you are trying to live on soggy tuna fish sandwiches 5 days a week (my mom put me on weight watchers at age 8, really makes a kid insecure. Not talking calories, I’m talking about how the wrong foods, lack of nutrition, and inflammation inducing foods made me balloon up even when eating lean fish and vegetables 5 days a week.
That was a great deal of inflammation swelling up all parts of my body. It put both traditional and lipedema fat on my body, dragging me down, and by more than a decade ago, making my rare disease Dercum’s Disease, worse to the point of disability. I was since, diagnosed with Type 2 diabetes and always struggling to keep my sugars in control.
Thanks to my stint on the high animal fat KETO diet, my cholesterol, blood pressure and heart rhythm suddenly required medication I had never needed before. (Don’t get me started on KETO. If you are doing KETO, get your labs done every couple of months at least).
I saw vegans and vegetarians over time and admired them. I always knew it was healthier but in no way could I have seen myself giving up the foods I had grown up on. A change of eating like that would change how my household would handle social eating and going out to grab a bite. It would change a way of life I felt. So I refused to do it.
But then my body threatened to vomit if I didn’t change and it made most of the foods I grew up with pretty unappealing to me. It spoke and I listened.
The Fruits Of Going With What Your Body Tells You
In 24 days I’ve gone down 20 pounds exactly. The painful swellings have been greatly reduced. I’ve gone from being this nervous, confused, hungry woman going to stores grabbing processed vegan burgers and fake chicken to answer my mind’s need for a meat fix, to taking fresh whole foods and creating my own black burgers.
I had to eat at a diner and managed to make a meal out of oatmeal with nuts and sliced apple, and ate it with a side salad. I’ve created vegetable non-meat meatballs, to have with zucchini spirals and fresh tomato sauce. Baked spaghetti squash, pizza crusts with so many fresh veggies in it that it was green and tasty!
I turn down chocolate because I have no cravings. I have no desire for drive thru foods. I’m still in considerable physical pain from Dercum’s Disease. I’ve been depressed for moments when I’ve had to face my feelings instead of eating to hide them. The sun has always risen the next day. I don’t expect foods to taste like food use to taste. Just because I’m not comfortable emotionally sometimes doesn’t mean that it’s wrong what I am doing. It’s all new to me and it’s an adjustment. I stand a chance to see how my body is suppose to feel so it’s worth it. I’m getting more nutrition than before. I will be getting blood work done.
So stay with me as I blog about this journey. Below are the resources that started me on my way.