Tag Archives: Dr. Greger

5 Years Vegan

I thought it was time for an update. This has been an interesting journey.  Previous blog posts have charted it.

Last June, I had blood work done. I was vegan four and a half years, but I was eating a lot of vegan junk food, and my weight had crept up. To my horror, my cholesterol was again high, and so was my blood pressure. I am testing my doctors’ patience about taking a statin.

So I had a harsh conversation with myself. I am 66 years old. No longer young. If I am going to take care of myself, now is the time.

How Not to Die

So I tuned up my diet. What I mean by that is that I went for the Whole Food, Plant Based way of eating. No more vegan junk food. Along with that, I ditched salt AND oil. No more oil.

We are now mid-September. I’ve been WFPB 3 months. I have lost the 20 pounds that sneaked up on me over the past few years. My blood pressure is nice and low and I am off the medication I’d been taking for five years. My cholesterol is also back down. All my numbers are good. I have great energy.

But I want to say a word about oil.  I can eat almost a POUND of potatoes for the calories in one tablespoon of olive oil.  What I discovered by cutting out oil is that eating it is completely unnecessary. I substitute applesauce when I bake (even yeast breads), and I saute veg in a couple tablespoons of water.  We enjoy any one of a zillion oil-free salad dressings (Google is your friend). So trust me when I say you will never miss butter, or the vegan equivalent, or olive oil, or anything else greasy.

I feel better than ever. And of course, there are more interesting videos and movies to see. The answers to almost any food issue, backed by actual science (not studies commissioned by the Egg Board, or the Dairy Industry, or Big Pharma) can be found at www.nutritionfacts.org. This is Dr. Greger’s labor of love, with no ads, no sponsors, is run by volunteers, and supported entirely by donations from readers.

I’ve also watched Cowspiracy and What the Health, both extremely important (albeit not without flaws) movies, currently available on Netflix. I continue to refer to, and give away copies of Dr. Greger’s amazing book How Not to Die.

I’m sorry I have come to this way of life so late. But better late than never.

I wish you the best of health.

P.S. Edited to add: I’m not perfect, my eating is not perfect. For example, as soon as I posted this, I ate a garden-fresh tomato from my own organic garden (I don’t buy tomatoes at the store because I can taste the chemicals), on a piece of whole grain bread, with a tablespoon of Veganaise (thinly-disguised oil) and salt and pepper. Life is too short to be so restricted as to miss an exquisite in-season tomato sandwich. Eating out or at friends’ houses can be a challenge, too. I try to stick to my principles without being obnoxious about it.

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How to go from Vegan-Curious to Full-Fledged Vegan

I was lucky; I was highly motivated to change my diet. I was getting older and my numbers (cholesterol, weight, blood pressure etc.) were getting worse. I made the change to vegetarian in one moment after a visit to the doctor, and then a couple of months later, after reading about eggs, milk, and cheese, decided to go vegan. It has been—well, not effortless, but an interesting, rewarding, and delightful journey.

So what if you want to take this step but don’t know where to start? Here are my suggestions.

  1. Find a vegan group. I found mine on meetup.com. We have gatherings twice a month where I learn new recipes, can ask questions, find new cookbooks, and find out a lot of information. (Thanks, J.J.!) People who are vegan-curious go to those meetings as well as those who have been vegan for 35+ years. They’ve got a lot of information to share, like “Where to get your protein?” The answer? Everywhere. Cows are vegan. Elephants are vegan. They seem to get enough protein.
  1. Educate yourself. Here are some films to find and watch: Forks over Knives; Cowspiracy; GMO OMG, Fat, Sick, and Nearly Dead and Dr. Greger’s three amazing videos from http://www.nutritionfacts.org: Uprooting the Leading Causes of Death, More than an Apple a Day–Preventing Our Most Common Diseases, and From Table to Able–Combating Disabling Diseases with Food. Some of these are only about nutrition, and some are about environmental issues. None of these have footage of tortured animals, but they will change your idea about how meat, cheese, and dairy is produced, marketed, and delivered to the table. It ain’t pretty. Read The China Study, and The World Peace Diet.
  1. Buy a couple of vegan cookbooks. I have amassed a nice collection, but the one I seem to continually come back to is Vegan on the Cheap, because it has good recipes for vegan mayo, vegan sour cream, a delicious mushroom gravy, and all those basics that I threw out and didn’t want to replace with expensive ones in the grocery store, especially if I didn’t know whether or not I would like them. Vegan yogurt? I still haven’t tried it, but I do love vegan cheese—in small doses. Baking without eggs can be tricky, but The Joy of Vegan Baking has never failed me.OLYMPUS DIGITAL CAMERA
  1. Know that you’re going to have some failures. Not every culinary experiment is a winner. Annotate your cookbooks. Make adjustments. Cross out the terrible ones.
  1. Make a journal. This is an entirely new way of eating for our household, and I didn’t want to get stuck making the same three things over and over again. So when I get a new vegan cookbook, I read it, and mark the things I want to make. I write those down in the back of my journal. Then when I make them, I put them in the front of my journal, along with a grade. Some things I’ll never make again; some things have become staples.OLYMPUS DIGITAL CAMERA
  1. Make a menu and a shopping list every week. I do this, and once the food is in the house, I only have to look at my menu and know what I’m going to cook for the evening. Sometimes these recipes have what seem like exotic ingredients, but once your pantry is stocked, you will be amazed at how little you spend on food every week. This week, for example, for two evening meals we’re eating leftovers from the freezer (love that Crockpot!), and for two other meals I only needed to buy a cabbage and some red bell peppers. I already have everything else. (Note: I have a soy milk maker, so I make our own soy milk and almond milk. (Thanks, Karen!) The appliance cost about $110, and I buy organic, non-GMO dried soybeans in 25-pound bags, so a quart of soymilk costs me about 25 cents.)
  1. Stock your kitchen with the basic appliances. I love my Crockpot, and have a couple of vegan Crockpot cookbooks. I was on this culinary journey for 18 months before I bit the bullet and bought a Vitamix and now I can’t imagine living without it. (Thanks, Jerry!) Soymilk maker. A rice cooker is mandatory, (Thanks, John and Mike!) as are good vegetable chopping implements, like quality knives and a mandolin.
  1. Take the time to look and appreciate at how beautiful your food has become. It has a variety of colors, textures, and flavors. Notice how you can actually feel the micronutrients energize your cells after a good meal with healthy food. Watch your numbers come down and know that you are reversing the heart disease that the Standard American Diet has created in your arteries.
  1. Don’t be afraid to go out to eat. I can always find something to eat. Most kitchens are happy to accommodate my requests. And when they do, I make an extra effort to thank them, and post reviews on Yelp and Happy Cow. Best is the great array of vegetarian and vegan restaurants that are popping up all over. People are becoming aware.
  1. If you don’t want to commit, don’t. Start with Meatless Mondays. But the more you know, the less meat and dairy you will consume. It’s not just a health thing, it’s an environmental thing, it’s an animal thing. And because of all that, it becomes a spiritual thing. But whatever you do, don’t stick your head in the sand. What we eat has significant consequences.
  2. Let me know how it goes. I’m interested.

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Two Years Vegan

I embarked upon the vegan adventure two years ago today.

They say that the longer one is vegan, the more reasons one finds to stay vegan. I have found this to be true.

First, let me say that I do not miss animal protein one bit. No meat, milk, cheese for me. It was easy to give up. And I am convinced – without a shadow of a doubt – that what I am doing is reversing the heart disease I spent 60 years acquiring with my standard Midwestern meat, milk, and cheese diet. I have read that those eating the standard American diet have heart disease by the time they’re ten years old.

Let me also say that I effortlessly lost 35 pounds, bounced back up 5 pounds, and here I have stayed for over a year. I have never maintained my weight in my life. I was always dieting — gaining or losing. This seems to be my body’s weight, and I’m happy here. I eat everything I want (well, almost everything – I still have to watch my intake of bread and sweets), as much as I want, as often as I want, and my weight remains the same.

My cholesterol and blood pressure are down. I usually have two or three or four colds a year, but my immune system is so rock solid now that I haven’t had a cold in two years. Vegan food is much less expensive. All we eat are fruits and vegetables and grains and legumes. The least expensive food in the grocery store.

How is it that it took me this many years to find this lifestyle? Better late than never, I guess.

Food is delicious and nutritious and beautiful. There are amazing vegan restaurants in town, and while traveling, I never have to worry about finding vegan food, mostly because of the extensive directory of vegetarian and vegan restaurants on Happy Cow, but also because restaurants and chefs seem to have gotten the message. Recently, on a trip to Washington, D.C., when I asked about vegan options, I was actually brought a separate vegan menu! You just have to ask.

I came to this lifestyle for health reasons. I stay not only for health reasons, but because I see no reason to eat an animal. I love animals. I see no difference in eating a cow or a pig than eating my dog, and you know I would never harm a hair on sweet Jook. There are many animal activists in the vegan community who blast us with horrific images and information about how animals are treated in the meat and dairy industries. I don’t want to look at that stuff because it’s so disturbing, but my awareness has expanded, just because I hang out with vegans. Not everybody comes to this lifestyle for health reasons. And I truly appreciate the activists’ efforts.

I saw a statistic not long ago that said if everyone in America went meatless on Mondays, the carbon footprint effect would be that of taking 69 million cars off the road. That is the effect of the meat and dairy industry on our ecology and our climate. Add in antibiotics and meat-borne diseases, and the fact that no other mammal drinks milk after weaning – especially the milk of a different species – and going vegan begins to make really good sense.

I have joined a vegan Meetup group. This weekend, I am going to VegFest in Portland, Oregon. It is through these efforts that I have learned the right cookbooks to have, some tips and tricks, what meat-and-dairy-substitute foods taste good (vegan cream cheese, vegan cheddar, vegan sausages), how to bake without milk and eggs, etc.

My husband has been a very willing participant, and although he has not embraced the vegan lifestyle as I have, we maintain a vegan home (except for the salmon he catches – he prepares and eats that himself), he eats very little meat when we go out. Like as not, he orders from the vegan menu as well. He can tell the difference the past two years has made in his health.

Here are some resources, in case you’re vegan-curious.

  1. Nutritionfacts.org – Dr. Greger scours the scientific reports on nutrition and posts his findings. Don’t miss his informative, entertaining and enlightening hour-long Year in Review videos, Uprooting the Leading Causes of Death, More than an Apple a Day: Preventing Our Most Common Diseases, and From Table to Able: Combating Disabling Diseases with Food. These are available for free on his website; they’re also on YouTube if you want to stream to your television.
  2. The China Study – the most comprehensive study of human nutrition ever conducted.
  3. Forks Over Knives, the documentary film, available on Netflix.
  4. Fat, Sick, and Nearly Dead, the documentary film, available on Netflix. Very entertaining and inspiring. I hear Joe Cross has a sequel out now, FS&ND2, but I haven’t seen it yet.

You don’t have to go all-in. Start with going meatless on Mondays. Check out a vegan cookbook from the library and try a few recipes. Do a little research on the internet.

It won’t kill you. Quite the opposite, in fact.

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