Pad Thai Over Quinoa. Its your health. Proactive or Reactive? #vegan #foodismedicine #weightloss #Kosher

Pad Thai over Quinoa

     Last year at my annual physical I shared my choice to be Vegan with my Doctor.  The "BIG" question was, what made me choose to do this?  My answer brought a satisfied smile to his face and the comment:  "That's the message you should share with everyone!"  So on the advice of my Doctor, this was my answer:
     "I'm almost 59 years old and I took a look at myself and the path I was on and I didn't like where I was heading.  My weight was a problem, as it had been for almost all of my life.  I was taking pills to lower my cholesterol and blood pressure and pills to fight depression.  My back was hurting, my right knee was hurting and my family was fearful that I was a "walking time bomb" with heart disease, kidney disease, Diabetes or even a stroke in my future.  I love my family and hated knowing that they worried about my health, even though I thought I felt fine.  I made the decision to be proactive about my health rather than wait for something to go wrong and be reactive."
     My Doctor then shared with me that he became a Vegan 5 years ago.  We talked about some food ideas and stories about weight loss, reversal of heart disease and various studies all supporting a plant based diet.  He talked about President Clinton's choice to become a Vegan and how much he had improved his heart health after living through his heart surgery.  Now, what ever your politics, I hope you will agree that President Clinton, a Rhodes Scholar, is a very intelligent man.  Yet, he made the choice to be reactive rather than proactive.  Better late than never!
     Generally, I'm about as bad a procrastinator as anyone of you.  Probably a lot worse than most of you.  I wait for things to go wrong and then react to them.  After reading a little bit about the obvious health benefits of a plant based diet I made a proactive choice, a New Year's Resolution (1/1/2014) and jumped on the Vegan band wagon. I have nothing but positive things to say about how quickly and easily I lost the initial 30 lbs, how my back and knee pain have disappeared and how my blood pressure has stabilized at a healthy 112/72 all within my first 90 days. 

   I'm almost 60 years old now. Its been 17 months and I've lost 85 lbs.  No more cholesterol medicine. When last checked my total cholesterol was 141 with no medicine. I have no intention of going back to my old ways and am looking forward to the impending improvement in the weather so I can get out with my wife to walk the dog, to riding my bicycle again, jogging a little and even playing golf without pain.  Yes, exercise.  ME!
     So, realistically, we all have to look forward to a day when were going to have to face our own fate. As my friend, Joel Kahn, M.D. writes in his book:  "Dead Execs Don't Get Bonuses". None of us are getting out of here alive. The big variable is how far in the future is that going to be and how will the choices we make right now, today, this hour, this minute affect what that fate will be.  Many things are beyond our control.  But what you choose to eat is not among those things.  Make good health choices now rather than wait for a future where you regret the choices you made and no choice is left.  It really is up to you!
     What's it going to be:  Proactive or Reactive?

Here's dinner!  I caved a little and bought some processed food.  I was at Costco and found they have Vegan Pad Thai and its free of MSG, GMO's, and several other capital letters.  It does have wheat and peanuts so its not for everyone,  but for the rest of us - YUM!
There is quite a bit of sodium in this, so I added a pile of Quinoa and divided the recommended serving in half, leaving me with 235 mg of sodium from the Pad Thai plus 45 mg of sodium from the Quinoa the way I prepared it for a total of 280 mg.  Not great, but still only about 12% of  whats recommended in a 2000 calorie diet.

This is what I used to make it:

(serves 4)
   

PAD THAI OVER QUINOA

1 package of Tasty Bite Pad Thai

1 cup of Quinoa

4 shakes of Mrs Dash Garlic & Herb seasoning

1 tsp of Sriracha sauce

2 cups of water

Cook the Pad Thai in its own pouch according to package directions.

Add the Quinoa, Mrs Dash and Sriracha to a medium sauce pan and bring it to a boil.  Reduce the heat and simmer covered for 15 min or until the water is all absorbed.  

Divide the total Pad Thai and Quinoa into quarters.  Put the Quinoa on a plate and put the Pad Thai over it.  Eat it!

Enjoy!

Honored to be included in PBNSG.org!

Plant Based Nutrition Support Group!
I've been asked to participate with a group of very dedicated, totally committed healthcare professionals, Diabetes, Fitness and Nutrition educators, some talented plant based chefs, two wonderful computer guys and the inspirational Paul Chatlin who is our driving force in the launch of a new website! Please check it out and join us. We aren't selling anything. We share a common interest in promoting better health through proper nutrition. Share your story and recipes, contribute ideas, pick up a few new pearls and get your questions answered. We all practice evidence based medicine meaning we've read the respected medical journals, boiled down the useful information and are ready to help you on your path toward wellness. Whether you are just curious, learning about plant based eating due to health issues or even if you are a seasoned professional looking for feedback, we welcome you. Click the highlighted link to be magically transported to the .pbnsg.org. website. It may just change your life! It did mine.

"The “Plant-Based Nutrition Support Group” (PBNSG) was initially established to support those who had been diagnosed or were at risk of developing cardiovascular disease. Now, PBNSG empowers all who want to optimize their health by following a plant-based, low-fat diet."

Strawberry Cinnamon Tofu Smoothie! Full of protein! #Vegan #Glutenfree #PlantPerfect #Oilfree #Kosher #Pareve.

Strawberry Protein Smoothie

     Under the heading of Sweet Desserts, there is a delicious, protein loaded strawberry smoothie that I love to make.  It only takes about 10 minutes to put together and serves 4. Most of the protein is from Firm Tofu. Tofu is so versatile since it has no flavor of its own. Whatever you blend it with is what its going to taste like. 

     You may have read that Soy, which is the basic ingredient in Tofu, isn't good for you. I read that too.  But if you do a literature search in scientific papers published in the past 25 years you will find articles like these:

     

         2002: Substituting soyfoods for animal products reduces the risk of coronary artery disease. (American Journal of Clinical Nutrition)

2003: Soyfoods mildly reduce blood pressure—in men. (Preventive Medicine)

2003: Soyfood consumption associated with lower risk of coronary heart disea  —in women. (Journal of Nutrition)

2004: Consumption of soy reduces risk of coronary heart disease—in middle aged men (in Scotland). (The Journal of the American College of Nutrition)

         2009: Soy consumption reduces risk of stroke. (Neuroepidemiology)

         2013: Soy protein supplements may reduce levels of endothelial dysfunction (a risk factor for cardiovascular disease). (European Journal of Clinical Nutrition)

         2001: The soybean diet is the most potent dietary tool for high cholesterol. (CurrentvAtherosclerosis Reports)

        2001: Soy protein has “remarkable improving effects” on blood cholesterol levels of subjects with high cholesterol. (Bioscience, Biotechnology, and Biochemistry)

        2002: Soy consumption reduces cholesterol. (Journal of Cardiovascular Nursing)

       1989: A diet of soy protein has a positive impact on a range of diet and health issues,     including diabetes and hyperlipidemia (abnormal blood levels). (American Journal of Clinical Nutrition)

      2001: Supplementation with soy protein lowers the blood cholesterol of patients with type 2 diabetes. (Diabetes Care)

       2002: Ingestion of soy protein improves glucose control and insulin resistance (American Journal of Clinical Nutrition)

      2006: Soy foods have a low glycemic index, making them an appropriate part of diet intended to improve control of diabetes. (Nutrition Journal)

      2010: Fermented soybean products may prevent diabetes more than non-fermented soybean products. (Nutritional Research)

There are a lot more papers out there and the majority of them make me feel confident that the risk/benefit ratio is strongly in favor of Soy as a healthy source of protein.  Of course if you are allergic to Soy or any of the other ingredients,  this isn't for you.

Strawberry Cinnamon Smoothie

Prep Time:  10 minutes.

Chill Time:   2 hours (or overnight even better)

Servings:     4

Ingredients:

12 frozen strawberries, 1  12.3 oz box of organic firm tofu, 12 pitted dates,  0.5 cups sweetened vanilla almond milk, 4 TBSP maple syrup, 3 TBSP Chia seeds, 2 TBSP cinnamon.

Mix together the almond milk, maple syrup, cinnamon and Chia seeds.  Let it thicken for about 5 minutes. Put it in your blender or food processor along with the strawberries, Tofu and dates. Blend it on high for 5 minutes or until smooth. Pour it into 4 servings and put it in the refrigerator over night or at least for 2 hours. Garnish each serving with half a strawberry on the top.

Enjoy!

Not Grilled Cheese! #glutenfree #oilfree #vegan #kosher #pareve

     I like eating healthy, but I was told to make the food look more appealing.  So I made this:

Not Grilled Cheese

Out of this:

  All thats missing is some salt, but seasoning is personal.  Like I always say sometimes:  

"Controlling your weight is 80% mental and 20% mental.". If you want to pretend you are eating something familiar this is one fun, creative way to do it! Last time I checked, I was down about 85 pounds.  The food is delicious as it is but its fun to shape it into whatever will make you happy! Its important to stick to it for maximum health benefits which happen to include significant weight loss.

The ingredients:

1 Buttercup squash.

1 Cup dry brown rice.

1 TBSP milled flaxseed.

1 bag frozen cauliflower.

Salt to taste.

Wash the squash, cut it in half and scoop out the seeds (which can be baked like pumpkin seeds).  Wrap it in paper towel and microwave it for 5 minutes.  Let it cool, scoop it out, squeeze out any extra water, mash it up and season to taste.  I used a little reduced Sodium season salt.  Spread it out on parchment paper in the shape of a big slice of cheese.

Cook the rice and cauliflower seperately per package directions.  Put the cauliflower though your food processor and press out the water.  Add the rice, flaxseed and a little salt to the processor and run it again to an even consistency. Again squeeze out any water.

     On a separate cookie sheet lined with parchment paper. Spread out the mixture about 1/8 inch thick and bake both sheets for 45 minutes.  Cut 4 x 4 inch squares and  let them cool until they can be separated from the paper.

     On Aluminum foil make sandwiches, toast, flip and toast again to brown both sides.  Serve hot.  

     

     The choices you make are the mental part.  I eat frequently, but I eat to lose.  Who chooses what YOU eat?

Cookies!!! Plant Perfect Oatmeal Raisin Banana. #Vegan #OilFree #GlutenFree #NoAddedSugar

Vegan Oatmeal Raisin Cookies

     Yesterday I had a Diabetic patient who is interested in being Plant Based.  Her big problem is that she craves carbs.  I told her that I would come up with something to satisfy her cravings, so I did. There are only 6 ingredients.  These cookies are completely gluten free with no oil yet rich in Omega 3 fatty acids. They are made of complex carbohydrates and fruit. Quite tasty and chewy!

Yield:   14 cookies
Prep Time:  15 minutes
Cooking Time:  13 minutes

Oatmeal Raisin Banana Cookies

2 Bananas

1 Cup uncooked steelcut oats

1 Cup raisins

2 TBSP pumpkin pie spice

1 TBSP milled flax seed

1/4 Cup Silk Original Almond Milk

     In a medium sized mixing bowl mix together the Almond Milk, milled flax seed and pumpkin pie spice with the dry oatmeal. Mash the bananas and raisins together and mix it all in.
Set the oven to 400 degrees.  Line a cookie sheet with parchment paper.  Wet your hands and use rounded TBSP's of cookie dough to make about 14 cookies.
Hint:  After 10 minutes loosen the cookies then continue baking to brown the bottoms.

If you have some other fruit or spices in mind for the cookies, Please share!

16 Months a Vegan! Pizza Vegan Style. Picture of the new me!

Vegan Pizza with Whole Wheat Garlic Crust

     What?  Pizza again?  Absolutely!  I ate 2 slices.  My friend, Paul ate the rest by himself.
     So what's a pizza doing under the heading of "Weight Management"?
The thing to remember here is that this is not a diet.  Its a lifestyle.  As long as you stick to the guidelines of whole foods, plant based you can still eat deliciously, feel satisfied, take in all the nutrition you need and lose weight.  You don't have to eat bland food and you certainly need not go hungry.  When your calories are coming from whole grains, fruits and vegetables instead of oil, saturated fat and processed sugar you will feel full longer.  You won't experience the sudden peaks and troughs in your blood sugar that make you feel like you're starving.  You will be less likely to over eat. Just 2 slices of the pizza pictured above contain 2 servings of fruit, 5 servings of vegetables and 2 servings of whole grains.  It contains no oil, no meat, no processed sugar and no refined flour.
     From the website of a popular pizza chain, 1 slice of pepperoni cheese pizza contains 280 calories and 11 grams of fat.
TWO slices of the pizza in the above photo contain about 300 calories and ZERO fat.
     I choose to eat more, weigh less, watch my cholesterol numbers go down, take less medicine and never feel hungry.  Medicine treats illness, whole foods provide wellness..
Who chooses what goes in YOUR mouth?

RECIPE

Delicious Vegan Veggie burgers! No Oil, No Nuts, No Gluten! No kidding!

Veggie Burgers, Whole Wheat Buns, Baked Potato, Salsa

The weather is warming!  Here in Michigan that means 3 months of bad sledding.  It also means we get out our BBQ's! Last year I tried to make my own veggie burgers and they fell apart.  What a mess.
     This year, at VegfestMichigan I was lucky enough to talk with the chef at GreenSpace Cafe.  He gave me some suggestions and I used them all.  Here we go:

Plant Perfect!

Prep Time:  40 Minutes.
Baking Time: 35 Minutes.
BBQ Time: 10 Minutes.
Makes 12 to 15 patties. 

Ingredients:
1 can drained black beans
2 large portobello mushroom caps including the ribs.
1 cup millet (or brown rice)
1/2 large sweet onion
1 jalapeno pepper
1 clove garlic
1 Roma tomato
1/3 cup lite soy sauce
1/3 cup vegan catsup
1/3 cup vegan BBQ sauce
1/4 cup of olives
1/4 TBSP smoked paprika
1/4 TBSP liquid smoke
1.5 cups quick oats
1 TBSP yellow mustard
1 3/4 cups vegetable broth

Method:
     In a covered pot bring the soup broth to a boil and cook the millet or brown rice per package instructions.  Cover and set aside.
     In a food processor or blender grind up the tomato, mushroom caps, pepper, onion, garlic, rice, half the beans and olives.  Squeeze out any extra liquid.  In a large bowl mix this with the rest of the ingredients fork crushing the beans, kneading until the mixture is the consistency of ground beef. Add more oats if needed.
     Form into hamburger size patties.  Place them on a parchment paper covered baking sheet.  Pre-heat the oven to 425 degrees.  Bake the patties for 30 minutes.  Let it cool for 15  minutes until they let go of the paper.  Flip them and bake for 15 more minutes.  Barbeque the patties for about 10 minutes, flipping them to get grill marks.  Serve on whole grain buns or break up in a salad.
     For dinner I had 2 with some fresh cucumber, sliced tomato and a baked potato topped with salsa I got at Vegfest.  Six hours later I'm still not hungry.
Enjoy!