I 💘 Quinoa.Thanksgiving Side Dish! Oil Free, Gluten Free, Nut Free, Kosher

Please calm down! Ten or more people  just today asked me what I'm going to eat Thanksgiving.  While I appreciate the concern, it's ironic that not 1 person ever asked me that when I used to stuff myself with all the foods that were keeping me so fat and threatening my health!
There's a long list of side dishes that are delightful, healthy and filling.

Here's an example:

Quinoa

Simple Side Dish

1 cup dry Quinoa

1 small onion chopped

3 cloves garlic chopped

1 Roma tomato

3 sweet peppers chopped (red, orange, yellow)

2.5 cups water

Salt and Pepper to taste.

Plant perfect

Prep time: 10 minutes

Cook time: 20 minutes 

Total time: 30 minutes

Serves 4

Add salt, pepper, tomato and vegetables to the water. Bring it to a boil. Let it cool for 5 minutes covered. Add the Quinoa. Bring it back to a boil then reduce the heat to a simmering boil. Cover and let simmer for 15 minutes. Keep covered and let it sit for 5 minutes. Stir and serve hot.

Enjoy! 

22 Months a Vegan. Before and After pictures.

Plant based whole foods diet

Western "eat anything" diet

After 22 months of doing this I'm living proof that a person can live well without animal products.
I think it's working.  When that 1st picture was taken I was working hard just moving around without even realizing it.



The definition of Work:
Work = Force x Distance

That means every time I moved from point A to point B,
I was carrying at least an extra 90 lbs over a distance. I walk on average 5000 steps a day. Each step is about 3 feet. So in addition to my current body weight, I was working hard to move an excess       90 lbs a distance of 15000 feet!  That's exhausting to even imagine.
Force is also an agent of change. My force was intrinsic in that I wanted to live longer, healthier and free of medication. I think those are reasonable goals. Eating a whole foods plant based diet is a proven way to reach those goals without medication, surgery or strenuous activity.

It seems cliche to say: "If I can do this, anyone can." but it's also true.
I had to unlearn to eat what I thought was a healthy combination of foods. That required a little reading, attending a few lectures and watching a movie. It was completely painless.
Anyone truly can do this, but they have to choose to.
Stop saying "I can't do it" and take ownership of the fact that you choose not to do it.
The choice will always be yours. Choose health!

22 Months A Vegan!

Me 11/2/2015

That's me hanging out at the office today after going whole foods plant based for 22 months. I don't remember ever feeling better in my life. According to the scale, I haven't lost or gained any weight in the past month (still down over 90 lbs.) but my waist got smaller and my shirt size is now a Medium; down from an XXL 22 months ago.

     This is all without any workout regimen, pills, shots or "cleanses".  Please believe me, when all you eat is plants with little or no oil, the cleansing takes care of itself. Your colon will thank you.
     I still eat 3 to 4 lbs of food a day (one large apple is about 1/2 pound), but everything is high in fiber which is not digestible and very filling. Fruits are mostly water; 84 to 87% by weight. Vegetables are 91 to 95% water by weight. The recommended number of fruit and vegetable servings in a 2000 calorie per day diet is 9 to 13. So you can easily eat 5 or 6 times a day, include 2 or more servings in each meal and satisfy 20% of your daily water requirement at the same time without taking a drink.
    While we're on the subject, I may as well throw in a bit of information about protein. Don't be confused by the tricky wording you will see when you try to look this up. We are not trying to measure how many grams of protein per 100 GRAMS of a given food. We want to know how many grams of the food will give us 100 CALORIES. When measured by weight, lean beef contains 6.4 grams of protein per 100 calories. Broccoli contains 11.1 grams of protein per 100 calories.

 

100 calories of lean beef and 100 calories of broccoli

    Don't like broccoli? There are lots of other choices. 3 Examples:

100 calories of cucumber, carrots or romaine lettuce

Which of the above 5 choices do you think would make you feel full? 

     My tummy has gone from fat to flat by eating more food more often. I'm almost never hungry because I always have plant based choices at hand. The range of fresh fruits, vegetables, grains, legumes, seasonings, spices and combinations thereof is virtually infinite!
     As an omnivore I weighed 274 lbs and was out of control. Now, maintaining a plant based whole foods lifestyle, I weigh 180 lbs.
     Seriously. Choose health! Your family will worry less and you'll feel great about yourself!! Get started. What do YOU have to lose?

My latest article got PUBLISHED!!!

Read my latest article at 

PBNSG.org

Start Your Own Journey Toward Better Health

Stuffed Pumpkin. Harvest time fun! #Vegan #FallFood

It's harvest time and one of those "Look what I can do!!" kind of days. I stopped by the local supermarket and, wonder of wonders, found Pie Pumpkins on sale 10 for $10. I thought to myself: " What kind of plant based whole foods mess can I make out of this if I don't feel like pie?" I tried to buy 3.14 of them. Instead I bought 2 pie pumpkins and some corn on the cob. This is what I did with it: 

Plant Perfect.

Serves 2

Ingredients: 

One pie pumpkin

One ear of sweet corn

One inch of fresh ginger minced

1/2 tsp Kosher salt

One TBSP cinnamon

1/8 tsp nutmeg

1/8 tsp allspice

Stuffed Pumpkin

Cook the pumpkin in the microwave on high for 10 minutes. Cook one ear of sweet corn in the microwave on high for 2 minutes. 

Open the pumpkin like you would for carving. Scoop out the seeds and separate them from the stringy stuff. Save both separately. Scrape the corn off the cob.

Put the pumpkin back in the microwave and cook it for 5 more minutes until it gets soft. Let it cool enough to handle and scrape the inner fruit out taking care to not break through the skin. Put the stringy stuff, inner fruit and corn in a pot with 2 cups of water. Add the other ingredients, bring it to a boil then turn down the heat and simmer covered for 20 minutes. Strain it, saving the broth, stuff the solids back in the pumpkin shell and cook it for another 5 minutes in the microwave.  Let it cool 5 minutes then serve.

I roasted the pumpkin seeds as well and saved the broth for soup stock.

Self Pumpkin Portrait

Four More Pounds to Reach My Goal!!! #VeganWeightLoss #FoodIsMedicine #HealthyWeightLoss

Food is for wellness.

Medications are for sickness.

My lunchtime dose of wellness
Oil Free butternut squash chili

     I have just 4 more pounds to lose to make it an even 100! Transitioning to a Whole Foods Plant Based diet is the best thing I ever did for my own health. Currently my weight is where it was my senior year of High School. I'm 60 years old and don't remember ever feeling better. This year's major changes have been cutting oil out of my cooking, being taken off my high cholesterol and blood pressure pills and, most recently, being taken off my C-PAP machine. No more obstructive sleep apnea for me, thank you. I starting using that machine in 1999 and just passed my sleep study this week! Goodbye pressure mask blowing air up my nose all night, every night! Thanks for all the memories and constantly adjusting the mask whenever I moved all night long. 

    

 All I did was:

1) Set an achievable goal of losing 1 to 2 lbs per week. (Some weeks more but never less.)

2) Read a lot about how to cook and eat Whole Foods Plant Based.

3) Resolved to never cheat for a set period of time then re-evaluate myself. (One year)

4) Joined a free support group. (PBNSG.org)

5) Learned how to satisfy my appetite with veggies, fruit, grains and seeds.

Open your mind and unlearn what you think you know about healthy eating.

Start reading (The Whole Heart Solution). Watch the movie Forks Over Knives or one of the related films on Netflix.

Find a local group to support you.

Take just one step at a time but get started!

Protect your heart, your kidneys, your eyes, your brain from the effects of high blood pressure and Type 2 Diabetes. 

Wishing you more healthy tomorrows.

Dr. Kalmus

01ReluctantVegan.blogspot.com

     

     

Simple Oil Free Salad Dressing.

Romaine and Kale with sweet bell peppers and tomato

     There is absolutely no reason in the world to eat oil period. It doesn't matter if it's vegetable, olive, coconut, safflower, canola, etc, They are all oil and oil damages the endothelial lining of your arteries.  It is the most calorie dense food out there. One tablespoon is 120 calories taking up almost no room in your stomach, adding no nutrition that you couldn't be getting from whole foods. If you have a history of heart disease, a family history of heart disease or you just want a future without heart disease, stay away from oil!!!  

     When you are trying to lose weight, you should go for foods that fill your stomach yet very low in calories. These are the foods that Weight Watchers assigns Zero points and tells you to eat them as much as you want. Any fruit or vegetable that grows above the ground will do. Stretching out your stomach with low calorie whole foods tells your brain you are full and don't need to eat anymore. Here's my simple salad dressing:

NO OIL SALAD DRESSING

Red Wine Vinegar

Agave nectar

Rosemary

Garlic powder or flakes

Onion powder or flakes

Salt

Black pepper

Mix up a nice large salad in a bowl. Drizzle on the vinegar and a little agave nectar. Sprinkle on the seasonings. Toss. That's it! Simple. This is how my mother used to do it. There was no measuring. Add or subtract any seasoning you like and enjoy!!!

     Check out PBNSG.org more recipes and tips.