Saturday, January 5, 2019

5 Full years a vegan and WFPBNO! Lentil tortillas. Gluten free, oil free, guilt free. #vegan #eattolose #foodismedicine

Lentil Tortillas
Its been 5 full years since I changed from the standard American diet to a vegan lifestyle. A few months later as I learned from my mistakes, giving up oil and processed foods, I went all in joining www.PBNSG.org (free!") and fully transformed to Whole Foods Plant Based No Oil. I wish I had been open to all this when I was younger.  I wasn't ready. It's the best thing I ever did for myself!  Starting at age 58, I weighed 284 lbs. At age 60 I was down to 184 lbs and had so much energy that I became a runner for the 1st time in my life which helped me lose an additional 10 lbs.  Now, at age 63, with no meds and the blessings of my doctor I'm  keeping my weight steady around 175 lbs,  I run 5K's at 10 minutes per mile, eat until I'm full, feel great and look younger!
  I ran 2 miles on the treadmill then did free weights and circuit training at Planet Fitness today. I came home and made these.
Lentil Tortilla with Tuna-ish Salad

Gluten free, oil free, sugar free, guilt free!
My very 1st try at lentil tortillas.
They came out great!!
Easy too....
3/4 cup of lentils soaked in 1 1/4 cups of water for 4 hours.
Throw it with the water and all into a blender with 1/2 tsp Cajun seasoning and 1/4 tsp of salt.
Blend the shit out of it until it looks like pancake batter.
Use a non stick pan on medium heat.
Spread out 1/3 cup of batter into a disk on the pan.  When the steam stops (about 90 sec) flip it for another minute. I used a spatula to loosen and flip them.
Add fixings like a taco or burrito.  Go crazy!!!

Friday, November 30, 2018

59 Months A Vegan! Holiday Weight Gain and Loss #vegansolution #wholefoodsplantbasednooil #Ican'tbelieveIatethatmuch

Quinoa, Wild Rice, Mushrooms, Spinach, Chickpeas and too much Salt
    Holiday time is perpetually problematic when it comes to keeping weight off. Temptations are impossible to avoid. Everywhere you look there is some childhood favorite food, sweet treat, buttery delight or massive pile of salty goodness cooked up by your loving relatives who want nothing more than to see you chow down until you become a participant in the family food coma.
Brown Rice,Flowering Broccoli, Tomato, Nutritional Yeast and
Too Much Salt

Even though I stayed completely plant based, I did dip my hand into the potato chip bowl more than a little. Compounding the problem, we had 3 separate Thanksgiving feasts in 3 days. Wednesday was Friendsgiving where everyone my nephew ever met gathered at his house to celebrate before the big family gathering on Thursday. Thursday was Thanksgiving with the traditional family gathering including 35 close relatives and an additional sprinkling of 5 extra friends who are invited every year along with their delicious goodies. Friday was Family Gathering Revisited with the other side who all wanted to meet for dinner at a restaurant. We had 3 great times with lots of love to pass around. Only thing is I managed to gain 6 lbs in 3 days. Really....6 lbs!
Roasted Sweet Potatoes with Lentils and
too much Salt

    You can't out exercise a bad diet, but you certainly can overdo it on a good one! Having lived through previous holidays, I put into place my counter measures ahead of time to keep me on track. For example: 
1)  I cooked up a storm at home of salad, rice, quinoa and roasted sweet potatoes to share and to make sure I would have plenty of food for myself at the same time. 
2)  I pre-ate before each event to satiate my appetite ahead of time.
3)  I filled my plate two thirds full of salad and one third full of roasted veggies.
4)  I drank a great deal of water
.....and it didn't work.  I still gained 6 lbs.

Here's where I think I went wrong:
Everything I ate was salted more than I'm used to.  Even though I did my own cooking, I seasoned everything to satisfy the palates of my salt loving friends and relatives.
Compounding that with the shear volume of food available and all the water I consumed resulted in a perfect storm for weight gain. My bloated,  swollen fingers were an excellent indicator of all the water I was retaining as I was OD'd on Sodium.

Black Beans, Sweet Corn, Tomatoes, Parsley and Brown Rice
With No Salt

Now....here's what I did to lose the water weight:
After the leftovers were gone, I made a bunch of food with little or no Sodium.
I increased my water intake to flush out the salt.
I upped my fiber intake above and beyond the usual 40 to 50 grams a day and got up to 75 grams a day mostly with whole grains and beans. Fiber binds water and sucks it right out of you.
I ate a lot of fresh fruit. Berries are 92% water and 8% berries. So whole grains, beans, fresh veggies, fresh fruit, fresh veggies, more fresh veggies and lots of water with little or no salt and the water weight was gone in 3 days all without me going hungry even a little bit.

Bring on the next Holiday.
1 Cup of Oatmeal, 2 cups Water, Blueberries, Strawberries, Raspberries,
Banana, Cinnamon and Turmeric with Zero Salt
Chanukah starts next week. OMG!!! Potato Latkes!!!!
Nobody's perfect, but when you screw up its good to know you can find your way back without any pain.

Have a FABULOUS holiday season....
without too much seasoning.

Celebrate yourself!!!!

Thursday, November 15, 2018

WFPBNO Mac and Cheese #vegancomfortfood #eattolose

Mac and cheese, Tuna-ish, Oil Free Salad

     Gotta eat, right? For my dinner, I gotta eat right! So here is a picture of my whole foods plant based no oil dinner. It was a lot of food and I totally stuffed myself, but guilt free. Sometimes you just have to power through the plate to hit that comfort zone. 

WFPBNO MAC and Cheese

Cheezy Macaroni
Plant Perfect
Prep Time:  20 min
Cook Time:  30 min
Total time:  50 min

3 Yukon gold potatoes
6 T Nutritional yeast
6 T Tapioca flour
1 T lemon juice
⅓ cup white vinegar
1/2 t Tabasco
1 level T salt
1/4 t Turmeric
1/4 t paprika (or smoked paprika)
1 3/4 cups of water from the potatoes

Peel, slice and boil the potatoes in salt water until cooked. (about 30 minutes). Save at least 2 cups of the water for later.
Boil a box of whole grain rotini per package directions for 9 minutes. Don't overcook it. Strain it and set aside.

Put everything along with the 1 1/4 cups of the water from the potatoes into your blender or food processor and puree it until smooth.
Pour the mixture into a saucepan and cook it on medium low heat stirring constantly with a whisk or wooden spoon until it thickens (about 12 to 15 minutes) .

In the pot you used to cook the pasta, mix the sauce and pasta together, stirring it over low heat until it reaches the desired thickness. Add a little more water if it's too thick. Let it cool allowing it to thicken a little more and serve warm.
Season with salt, pepper etc. to taste.

The sauce is also great for nachos or over veggies!

Dr. Allan Kalmus

Friday, November 9, 2018

Leftovers for Dinner. #WFPBNO #BEYONDvegan #eattolose

     Opening the fridge tonight, I was faced with an abundance of leftovers of various ages all of which passed the rigors of a carefully, meticulously executed sniff test. The vintage vegetables were put out of there misery on my chopping block and joined their relatives in the soup pot; destiny realized and fulfilled. The younger, brighter, fully hydrated bearers of all my nutritional needs blended their family colors in the harmony of my salad bowl. Finally, on this cold night of the season's first snow, my plate was rounded out by hot ghost pepper chili over whole grain noodles and under a gold crown of nutritional yeast. Every essential amino acid, vitamin and mineral present and deliciously represented most palatably on my table of leftovers. Poetry on a plate!
     Ramen brown rice and millet noodles mixed with ghost pepper quinoa chili topped with nutritional yeast, my vegetable dal and a salad of romaine lettuce, purple cabbage, roasted beets, chopped green olives, bicolored bell peppers, chopped cashews, dried onion flakes, basil, lemon juice and apple cider vinegar.

58 Months A Vegan. Red Lentil Dal. #foodismedicine #eattolose #WFPBNO

We're expecting our 1st snow of the season tonight. As good as that sounds, homemade hot soup makes it that much better! I NEVER MADE THIS BEFORE BUT I'M GOING TO MAKE IT AGAIN!!! Whole Foods Plant Based No Oil.

2 cups red lentils
4 cups water
1 tsp Sabji masala
1 tsp cumin
1/2 tsp smoked paprika
Set your pressure cooker for 25 minutes then let it cook until it completely vents. Stir to make it the texture of pea soup.
While that's cooking chop a medium onion, 2 carrots and 2 stalks of celery. Put all the veggies in a saucepan with 1 cup of water, 1 TBS of Tamara, 1/2 tsp of herbes de provence sea salt, 1/4 tsp smoked paprika and 1/4 tsp ground turmeric.
Bring it to a boil then turn the heat down and let it simmer for 40 minutes covered or until the carrots are fully cooked and soft.
Mix the cooked veggies including the liquid and lentils together. Stir over low heat until it looks right, adding a little water as needed then serve hot.
I like to let it sit in the fridge overnight to get really thick. Then I put it in a pot, add water to thin it a little, stir over medium heat until it starts to simmer and then serve hot.  Enjoy!!


Tuesday, October 16, 2018

57 Months A Vegan! Free Will! #WFPBNO #YourChoice #Foodismedicine #EatToLose

     I'm home, sick with the flu. Every year I get a flu shot, but this year it hit unseasonably early. It's not clear where I picked it up or even when. Clearly it was not my choice. "Free Will" played no role here. At first I was in denial thinking it must be food poisoning. But when the GI symptoms left and the fever with body aches set in, denial was pointless. So plenty of fluids, a few Tylenol, some hot tea and clean eating should have me back to normal before you know it. I'm already getting my appetite back.

Salad for lunch with lettuce, kale, fresh parsley, green and yellow peppers, tomato, purple onion, chickpeas, chopped cashews then dressed with rosemary, basil, black pepper, garlic salt, agave nectar,fresh lemon juice and red wine vinegar.

     Nobody I know would choose to get sick. Things like the flu or the common cold come out of the blue and put you out of commission for days at a time. No one goes out of their way to contract a viral infection, no matter how common or self limiting it may be. When you know that hand washing or a hand sanitizer may help you avoid a nasty virus during cold and flu season it makes sense to wash your hands more frequently. 

     That  same line of common sense thinking should also apply to chronic diseases like Type 2 Diabetes, Obesity and Coronary Artery Disease. All three are food related. Once you accept that fact, all you have to do is learn how to avoid the foods that put you at risk. "Washing your hands" of animal based fatty foods and all oils will virtually eliminate your chance of developing any of them. If you already have one or more of these chronic problems, there is no reason they need to progress. Your food choices can halt or even reverse all of them. 

 A useful visual aid popped up on Facebook this morning.   
Me 6 years ago



I had already passed the point of obesity and was on track to developing Type 2 Diabetes and Heart Disease. About that time, I came to accept the fact that if I wanted to be healthy and active, it was totally up to me. Pills weren't going to reverse anything and there was no way that I could out exercise my bad diet. It was all about the food.

Here's the guy Joel Kahn MD who got me started on a healthier lifestyle.
It was all through social media, costing me nothing but the price of new clothes. All I had to do was read, listen and learn. I will always be grateful for the guidance. 
Me 3 years ago down 100 lbs

Imagine what my life would be like now had I not taken that fatty food off my plate.
All of the above changes occured prior to starting any exercise activity. It was and is really all about the food. 

Me 2018 down 110 lbs

Funny thing about losing 100 lbs.
I starting enjoying activities that I never in my life had any pleasure doing.
Here's a picture of me now, right after finishing a little 10K run that started and ended in my garage. Full disclosure:  I walked part of it.
And that's also FREE WILL!

You get to choose what you eat. Nobody is forcing you to do anything.
Change your mind and change your life.
English is a funny language.
I keep meeting people who say:
"I can't do that."
What they mean to say is:
"I won't do that."

But that's Free Will for you!

Wednesday, September 12, 2018

56 Months A Vegan! 36 Months A Runner!! #foodismedicine #eatlikeahorse #runlikenooneswatching

I was going to write another blog post describing where I was healthwise 5 years ago, what was happening to people around me and how I found my way to healthier habits eating better, eventually taking up running and sidestepping away from the path to Diabetes and heart disease.  Instead I'm just going to ask you something.  Are you managing your blood pressure, cholesterol and blood sugar with pills? Is your weight under control? Is your health where you want it to be? Will it be your doctor or you who gets you healthy and keeps you there?
Go after the cause and you won't have to deal with the symptoms.
Your going to need a starting point.
Here's a new one set up by some of my friends and....  IT'S FREE!!!!
You're welcome. Sign up. Learn...   
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