My Low-fat, Plant-based Diet

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I’ve been following a low-fat (no oil), no prepared foods, plant based diet since the middle of March.  I was over-weight and just couldn’t lose any weight, even though I had been Vegan for 3 years at that point.  I had watched Forks Over Knives and was aware that I needed to decrease my oil and processed foods consumption.  However, it wasn’t until I got the book Seven Day Rescue Diet by Rip Esselstyn that I found a simple and easy diet to follow.  And that was when I started to lose weight.  Was it hard?  Well, cooking without oil can be a little bit difficult, but I quickly adjusted.  Now I use some water instead of oil and I add more herbs and spices to my food then I ever did before.  One of the easy things about this diet change is that I liked all the foods that I was eating.  For the first month, I was completely about cooking my own food.  These days I will get a pizza with no cheese on it from the local take-out, so no, I don’t feel “cheated”.   I will also eat Chinese take-out that has been steamed with no sauce on it.

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So, have I been losing weight?  Yes!  With absolutely no calorie restriction (I actually eat a lot), so far, I’ve lost 23 pounds.  For a moderately over-weight woman of over 50 this is huge.  I don’t exercise every day, but I do eat all I want every day.  Here is a list of my meals for one day:

Breakfast – one shredded wheat biscuit with plain Almond Milk (I eat Post Shredded Wheat), I only eat one because I also have a large glass of water, a banana and a peach or plum.  If I’m not that hungry I’ll save the banana for a snack around 10:00 or so.  I will eat another banana if I’m hungry later on in the morning.

Lunch – a fairly large salad with either homemade oil-free dressing, or bought oil-free dressing with little to no “extra” stuff in it.  I’ll then have a baked potato with a little salt, pepper and garlic on it.  And again, I’ll have a large glass of water.

Snacks – if I’m hungry in the middle of the afternoon I’ll eat some fruit.  With it being summer, that could be sweet cherries, a peach or plum, grapes or a banana.  If I’m really hungry I’ll have more than one piece of fruit.  If I’m eating cherries I’ll just have a few (or more) handfuls of them.

Dinner –  usually I’ll have a bowl from Seven Day Rescue Diet.  If I’m not having that, I could be steaming up some veggies and having them with preservative and oil-free soy sauce and some brown rice or quinoa.  I put a ton of spices on my food.  I’ve always used a lot.

Desert – I usually have fruit in the evening.  Right now, since it’s summer and strawberry/blueberry season, I’ve been having that for a treat.  And, even though I normally only eat whole food, I will have the vegan whipped cream on those.  Not every night but one or two nights a week.

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When I started this diet, I didn’t eat a single prepared food.  I made everything from scratch, including hummus.  Homemade hummus is really good.  I now eat some no-oil, no-preservative guacamole, oil-free salad dressing, and I make veggie sandwiches with vegan sandwich thins.  But, I mostly (6 days out of 7) still follow the no-oil, low-fat diet.  I now have added plain peanuts to my diet, so that’s really good if you feel like a nosh.  I’ve also had air-popped popcorn with a small amount of salt on it – one caveat, popcorn without vegan butter can be pretty dry.  I’ve also made potato chips in the microwave – they are really good with some garlic powder on them, but are time consuming to make.

The only issue with eating this way is that you have to actually make your meals.  It can take more time than I’m used to, but it also tastes much better than prepared foods.  If you want some recipes let me know and I’ll share some with you.  The other important thing is that I drink a lot of water.  All the time.

As far as health is concerned, I used to have fairly bad asthma and now I don’t.  We’ll see how the rest of the summer goes, but the humidity hasn’t really bothered my breathing as much as before I started this eating plan.  My fibromyalgia also isn’t giving me as much pain as before.  Those were my two health issues, and they seem to be improving.  So, I’m looking forward to losing more weight on my goal to a healthy weight.  If you have any questions let me know in the comments below.

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Duplin County, North Carolina

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I’ve been letting you know about the health problems associated with eating the typical American diet. However, the problems with our form of food goes far beyond what we eat, it also includes environmental and various health issues that can be caused by not ingesting this food, but by living close to where the “products” are “grown” and “harvested”.  The easiest place in which to find information regarding these issues is in Duplin County, North Carolina.

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There are more hogs in Duplin County than there are people.  Actually, the ratio is about 39:1. That’s a lot of hogs.  Along with the number of animals, you must also include the urine and manure that is produced.  With the increased number of animals, comes the corresponding increase in waste.  So, where does this waste go?  The answer to that is lagoons that are supposed to be leak-proof, but of course that isn’t true.  There is a lot of seepage that than pollutes waterways and groundwater.    Then there is the smell, and the fact that hog waste is blown into the air via large sprayers.  These are often turned on at times when the nearby residents would be home, and outside.  The contaminants cause various health problems including raising blood pressure, neurobehavior, pulmonary function and cause cancer.

I have been writing about the hazards of the typical American diet for a few posts now.  Since I’ve been trying to get the information out, I’ve been told that it’s a person’s “right” to eat what they want.  But my question is, is it your “right” to cause disease to the communities surrounding these operations?  Is it your right to cause environmental damage to other parts of the country and the world?  (Beef production is the leading cause of Rainforest destruction).

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I urge you to watch What the Health, and other documentaries such as Conspiracy, and/or Earthlings.  Look up slaughterhouses on YouTube.  Go to https://nutritionfacts.org/?gclid=CjwKCAjwhYLLBRBIEiwAtFeEDxfxzh95HU6_cCsX_9ORP2BQ7kEiuA_Awxx9PMYoIKo2kJOXAFcl5BoCDcAQAvD_BwE  I beg you to educate yourself on what your diet is doing not only to you personally, but to other people and the environment.  Get healthy, eat well and live a happy life!

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http://observer.com/2017/05/pig-waste-factory-farming-north-carolina/

http://news.nationalgeographic.com/news/2014/10/141028-hog-farms-waste-pollution-methane-north-carolina-environment/

http://www.umich.edu/~snre492/statter.html

http://www.dukechronicle.com/article/2016/03/hog-waste-threatens-north-carolinas-rural-poor

http://www.ncpolicywatch.com/wp-content/uploads/2014/09/UNC-Report.pdf

http://voices.nationalgeographic.com/2016/07/18/duplin-county-life-under-the-waste-sprayer/

http://www.technicianonline.com/news/article_334b5bdc-b4f3-11e5-b31f-af277c4f3939.htm

 

 

 

 

 

 

Did You Ever Wonder Why?

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Have you ever wondered why after all the billions of dollars spent, the years of research, and the time devoted to talking about it, why there has been no discernible “cure” for cancer?  A lot of corporations and people are getting wealthy over cancer research, drugs and care.  A lot of people with cancer are going broke and dying.  But there is no “cure” in sight.  There is a large incidence for either the same type of cancer to recur, or a new kind of cancer to “crop up”.  Why is that?

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Why does one of the best-known foundations, the Susan Komen Foundation take money from Yoplait, whose products contain a known carcinogen that is factor in causing breast cancer?  Why does only 20% of the money the foundation raises go toward research for a cure?  These are all valid questions, and I’m not just referring to this one foundation, I’m using it as an example.  The rest of the cancer foundations also take money directly from corporations that sell products that contain carcinogens, too.

Because a plant-based diet has been scientifically proved to be beneficial to slowing and stopping the growth of cancer, I was surprised to find that this does not appear on the American Cancer Society website.  Instead, they tell you to “limit” your amount of processed meats and red meat.  Again, they don’t let you know that these are listed as carcinogens.  Where is a concerned person supposed to go to get scientifically backed information?  The answer is simple.  Read How not to Die, by Dr. Michael Greger and go on his website https://nutritionfacts.org/

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What do you think of these facts?  Have you wondered about the amount of money spent on research, drugs and care?  Do you think that this research will find a cure for cancer?  Let me know in the comments below.

https://www.cancer.org/cancer/cancer-causes/diet-physical-activity/diet-and-physical-activity.html

 

Casein – A Cancer Promoter

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Everyone has seen the advertisements “Milk, it does the body good.”  These ads are everywhere.  We’re told from an early age to “drink your milk”.  Cheese is added to so many recipes, and I must admit, when I ate a typical American diet, I too loved cheese, and drank my milk just like I was advised to.  Why?  Because the food pyramid said too.  My parents, my doctor and my school told me too, also.  So, did commercials on t.v., and everyone around me was drinking and eating casein make me think that this was a “good” food?  Of course, it did.

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But, what was all this milk and cheese doing to my body?  What is it doing to yours?  Well, one of the main things that it’s doing is promoting cancer cells to grow, in fact it’s been found to be a carcinogen, and should be avoided at all costs.  One of the reasons for this is that casein (along with the hormones that dairy cows are given to promote even more milk production) is stored in our fat cells for long periods of time.  This gives them a chance to promote and trigger cancer growth.  Everyone has cancer cells in their body, but these cells must be triggered in order to grow.  A carcinogen is what triggers the cancer cell.

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For a more scientific explanation of casein I’ve left the links below.  I also suggest that you watch the documentary What the Health (found on Netflix) if you want even more information.

http://freefromharm.org/health-nutrition/21-experts-on-the-dairy-breast-cancer-connection/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4166373/

 

Is Pet Food Good for Your Pet?

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I recently began to make some of my own dog food.  Over the years, my dogs  routinely seem to have the same problems over and over again.  One of my dogs is now 16 years old, and has got hip problems.  Since she is some kind of mix (most curiously probably a Beagle/Greyhound mix), this is mostly due to old-age.  However, all my dogs have had non-cancerous growths on them, suspected (by the Veterinarian) to be caused by the dog food they eat.  A Vet who has since been fired for not advising pet-owners to pay for expensive unnecessary shots told me that a few years ago.  While I did change the dry dog food my dogs eat, I’m afraid that the damage has been done.

Do you know what is in most dog food?  First, there are the “rendered” products.  This includes the remains of animals slaughtered for human consumption – the entire left-overs, including rotting remains that have been left out in the hot sun for days.  Also, road-kill and euthanized dogs and cats collected from animal shelters, including the flea collars, and cancerous animals who were euthanized due to various diseases.  Spoiled human-grade meats are part of this rendering process, also.

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Pesticides enter this food-stream from slaughtered livestock, along with the various medications that were given to them to increase their growth and milk production.   These include large quantities of steroids and antibiotics.  Fish filled with mercury and other heavy metals found in the ocean are also included.

I’ve been feeding my dogs a mix of dry and wet vegan dog food for a while now.  However, the cost of vegan canned food was too much for my budget, so I’ve begun making them their wet food.  They also get some left-over meat from my husband who is still a meat-eater.  I’ve noticed that they are more chipper since they’ve been on this diet, and they certainly love their food.

My dog food includes the following:  sweet potatoes, red and gold potatoes, cut-up carrots, peppers, rice, lentils, squash, peas and green beans.  I peel the sweet potatoes and red/gold potatoes then cook them with the carrots until they are soft.  While they are boiling, I cook up the lentils and peel and cut the squash and cut the peppers.  After the mix of potatoes is soft, I’ll drain them and then mash them up a little.  Then, I’ll add frozen peas and/or green beans to the pot.  Usually I’ve got a good amount of left-over cooked rice and I add that along with the lentils to the pot.  I wait for the peas and beans to get warmed up and then just mix it all together.  I usually add some A-1 sauce to the mix for some flavoring.  Once it’s cooled a little, I put it in glass jars.  This will last about a week.  So, for an hour or so once a week of chopping and cooking, my dogs get food that they really love.  Just a note of caution, if you decide to try this, make sure that your ingredients are pet-safe.  A quick search will let you know if any ingredient is good or bad for dogs.

https://www.dogfoodadvisor.com/dog-food-industry-exposed/shocking-truth-about-dog-food/

http://pets.webmd.com/dogs/ss/slideshow-foods-your-dog-should-never-eat

 

My Engine 2 Rescue Diet

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I’ve been following the Engine 2 Rescue Diet (a plant-based, whole foods) diet for six weeks now.  It’s been an interesting ride.  I have to make everything myself, including hummus and salad dressing, since this is a no oil, no salt, no preservative diet.  There has been a pretty high learning curve, and I’ve learned that it can be a little bit difficult to cook with no oil.  Also, I have to admit that I use a lot of spices which is a good thing, since they make everything taste really good.

The first two weeks were the worst, and I ended up going to bed early to avoid temptations.  But sometime during the third week I discovered the wonderful sweetness of grapes, and life has been much better since.  In the interests of truth-telling, I did indeed try some delicious vegan chocolate for Easter.

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So far, I’ve lost 13 pounds and I have no idea how many inches.  Last week was a hard week for me (depressed) and I did not get up and exercise.  I did however, go on my daily walk – so I did get some exercise.  I started back up yesterday with getting up early to exercise.

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Sweet Potato Bowl

I am mostly eating meals from the book, but there are many variations that you can use.  The recipes are quite easy, and the best thing that you can do is just decide that this is the way that you’re going to eat from now on.  Prepared foods, while convenient, are extremely harmful to your health.  And there is really no amount of oil that is good for you.  I do get take-out once a week, either Chinese food (steamed) with only Soy Sauce, or pizza with no cheese and lots of veggies.  So, I’m not totally doing without take-out.  However, I did learn not to get any sauces on my Chinese, and to only get it steamed.  I had the worst stomach ache the first time I got regular Chinese veggies.  So, there is a learning curve here.  Also, and this is the most important thing, I do not count calories.  Sometimes I fill my dinner bowl all the way!  I eat if I’m hungry.  I’m just not eating anything that isn’t plant based or filled with oils.  So, yes…I’ve been known to eat two bananas, two oranges and a ton of grapes in one day.  There are no limits on my food intake.  I’ll have a large (huge) salad with chickpeas for lunch along with a baked potato. Then, in the afternoon I’ll have one or two oranges.  If I’m hungry, I’ll eat.  There is little caloric density in plant-based foods.  So, you eat a lot, and often.

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As far as benefits, I have had less over-all aches and pains from Fibromyalgia, but they haven’t gone completely away.  I do feel healthier, and just to let you know, potatoes can indeed be eaten with no vegan butter on them.  I throw them in the microwave (or oven), bake them and put spices on them.  Also, they only have about 60 calories each.  So, yes, you can eat potatoes and be healthy.  I make sure that I don’t let myself become too hungry.  I buy a lot of fruits, including oranges, bananas and grapes.  I’ve also been buying frozen fruits, usually blueberries, mangoes and peaches.  I’m so excited for the summer fruits to start coming in.  I can’t wait!  If you want, I’ll give out some recipes in another post.  So far, this has been the best way of eating I’ve found, for me.  It takes more work, but I love the food!

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Food and Exercise

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I’ve been on the Engine 2 Rescue Diet now for almost three weeks.  This diet is a no oil, no preservatives plant -based one.  How is it going?  Well, at times all I really want to do is to eat all the chips in the bag!  However, I haven’t done that, and it’s going pretty good.  I haven’t fallen “off the wagon” at all, and when I do get chip cravings, I tend to eat either some grapes – which are totally delicious, by the way, or an orange.

Learning how to make stir-fry without oil was a little hard to get used to, but I’ve got that down, now.  Tonight, is Chinese night, so I’m really looking forward to the steamed veggies with white rice.  A meal that I don’t have to cook is always a source of excitement.

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I’ve been having Quaker Quick Oats for breakfast with some maple syrup, cinnamon, banana and blueberries.  At first I thought yuck! I hate oatmeal, but when I have it like this, it’s really good!  If I get hungry later in the morning (sometimes I’ve already eaten by 6:30, I’ll have an orange.

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Here’s a lunch that I love.  I just cut-up some onion, mushroom, squash and peppers, then I stir-fried them in a little water.  I put them on a Sandwich Thin (again, no oil), added a little no-oil homemade hummus and dug in.  I also ate the leftovers.  Good lunch!  Next week I’ll give you some dinner recipes.  I have to take pictures, since I haven’t gotten around to that, yet.

I’ll also eat a salad with extra veggies and chickpeas. If I still feel hungry I’ll throw a small red potato in the microwave and cook it up.  I’ll then eat it with some garlic powder.  No vegan butter for me.  This was actually a little strange at first, but I’ve gotten used to it, and now like the potato with only some herbs on it.

I’ve added some more exercise to my routine also.  I now work-out in the morning, then go for a walk with my dog around eleven, then come home and work-out some more.  In the afternoon, I’ll do so again.  So, this is what I do:  Monday, Wednesday and Friday I’ll do my Soloflex machine (yes, I’ve had one for more years than I want to admit), then a Denise Austin DVD with weights in the morning.  In the afternoon, I’ll do a Denise Austin Pilates DVD.  I hate Pilates!  Tuesday and Thursday, I’ll do a Fitness Blender video in the morning.  In the afternoon, I’ll do a bunch of Sun Salutations very slowly.  On the weekend, I usually mix it up with some Denise Austin workouts and different Fitness Blender videos.

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The whole process has been a major time-commitment, what with the meal planning, making things that I usually don’t from scratch and working out.  However, I’ve finally seen a positive change in my body.  Have you changed anything about your diet or exercise routine?  Let me know how that’s going for you.