FOOD for LIFE

with PLANTS

NUTRITION BITS

 

HOW I EAT - 

[To reach me, post a comment on the QUESTIONS page or message me on facebook: Kathy Andre-Eames]

 No doubt after watching some of the videos, you may be slightly confused.  Dr. Joel Fuhrman seems to permit some meat and dairy, for example, and you don’t see any potatoes on his plan!  On the other hand, Dr. John McDougall advocates 75-80% starch diet, especially all kinds of potatoes!

Which one do I follow?  BOTH OF THEM.  What I gathered from Dr. Fuhrman is to make the diet as nutritious as possible, and what I gathered from Dr. McDougall is that healthy starches in the diet, potatoes, brown rice, etc., provide satiety—fill us and satisfy hunger.

One useful item that I picked up from Dr. McDougall and his wife, Mary, is that this diet can be as simple as you want it to be.  No need to spend hours on recipes.  Also, you will quickly develop several simple, easy recipes which you love.  Feel free to make them over and over again.  Just take care in the beginning to make them as nutritious as possible, balanced. 

 

BREAKFAST:  After much research, I have found that oatmeal is my best breakfast, though in a pinch I use HERITAGE [Heritage/Nature’s Path Organic Cereal:  flakes contain more fiber]. You can buy these at Walmart in bulk--so economical.  For the oatmeal, I buy the oat groats cut in half, cook enough for a week.  Cook them long enough to tenderize, but not reduce them to glue!  I add the organic raisins before cooking, but nothing else.  In the morning I scrape out the amount I want into a small pot with almond milk, add cinnamon and cloves, and stevia.  While they are heating, I grab a handful of walnuts, a tbsp ground flaxseed and throw them into my bowl with additional fruit.  After the oats are hot, I dump my bowl into the pot and stir the whole mixture.  I love to add a small apple cut up, a banana, or blueberries, so rich in antioxidants!

LUNCH:  I eat leftovers from the night before or from the freezer.  In winter I love a bowl of low-sodium miso soup enriched with a handful of rice noodles, kale and sliced mushrooms, along with some rice crackers.  Sometimes I make my large salad for lunch.  If I don’t eat my beans with lunch, I have them for supper!  Two slices of avocado toast is great, too.

SUPPER:  If I cook, I may throw a meal into the instant pot, create one on the stove, or prepare potatoes in my air fryer.  I usually cook my quinoa, barley, or rice on the stove.  It takes only 35 minutes to do brown rice—I don’t like it mushy.  While the rice is cooking, I sautee veggies, etc. Having a list of your favorite meals (to which you can add as you gain more experience) is helpful in the beginning—even now!  Don’t forget about any goodies you have learned how to prepare!

BAKING:  I rarely bake, but always use organic spelt flour from Whole Foods.  I treat my cousins to my brownies or spice cake (same recipe as the brownies, but add a half-cup of canned pumpkin or a sweet potato, and substitute pumpkin spice for the cocoa), and occasionally make a cornbread. 

DESSERTS:  What to do...I don't take the time to bake, and I don't want to tempt myself either.  It's got to be simple and easy or I won't do it.  I've found a solution:  dried fruits.  I know I said to be careful, and I am.  I love 2-3 deglet dates (the little ones) after a meal.  They are so sweet and tasty that they absolutely satisfy that desire for something sweet, and being a whole food, they provide great nutrition in a small package.  I also use organic prunes, but only three at a time.  I just bought a package of dried mango at Trader Joe's, and I'm in love--but only two pieces for dessert.   I occasionally use my frozen dessert maker, turning frozen bananas and other fruits into "Nice cream," and although the machine is quick and easy to clean, I just don't take the time to do it often--but it's there when I want it!  Sometimes, I love to take about 1/3 cup frozen blueberries and add them to a mashed banana for an instant blueberry pudding.  A great way to squeeze in the berries!

 WHAT ABOUT GRAVIES? If you can’t eat butter or sour cream, what do you put on a baked potato?  Try Nutritional Yeast, delicious, buttery and cheesy.  Or make a miso gravy thickened with a little cornstarch, or a bean gravy, pureed and thinned with veggie broth.  Chef AJ shows how you can make your own veggie broth in the instant pot.  I also like Vogue Instant Vegebase

POPCORN:  You don’t need an air popper.  Use a stainless steel pot.  Cover the bottom with the corn kernels and shake constantly over high heat till the popping stops.  Spray gently with Coconut Aminos or veggie broth to get some Nutritional yeast or your favorite spices to stick!

 

COOKBOOKS THAT I USE:

Dr. Joel Fuhrman:  The End of Dieting, Eat to Live

Dr. John McDougall:  The McDougall Program for Maximun Weightloss, The McDougall Quick and East Cookbook

Others:  The PlantPure Nation Cookbook

You truly don't need to buy any cookbooks.  So many recipes can be found online, on the doctors' websites or on Youtube which shows how to to prepare them.  Find one that appeals to you, copy and try it, and add it to your own recipe book if you absolutely love it!

 

NUTRITION BITES

 NECESSARY SUPPLEMENTS FOR VEGANS:

Don't worry about getting enough protein!  However, a very few vitamins and minerals will fall short if you eat only plants.  Here is a great article telling you what you need to know:   https://foodrevolution.org/blog/supplements-vegetarians-vegans-plant-based/

Did you know that 2 pistachios will give you your daily requirement for zinc?

Did you know that 1 brazil nut once a week will supply your selenium needs?

Eat a handful of nuts every day.  Dr. Michael Greger says that research shows that eating nuts WILL NOT make you gain weight--on the contrary, you'll LOSE WEIGHT!

NUTRITION FACTS.ORG

I consult Dr. Michael Greger on many issues. His little videos, hundreds of them on youtube, based on solid research, clarify details of nutrition in so many areas.  From him I learned:

TURMERIC:  wonderful anti-inflammatory spice should be used with black pepper which unlocks its full potential.  Use both on salads, on sweet potatoes with some cinnamon.

SEEDS: use only ground flaxseeds; if eaten whole, they may pass undigested through the intestinal tract. Eat them everyday!  They are an amazing food, full of Omega 3’s which help to balance the omega 6’s which predominate the diet.

TEA:  of all kinds is best COLD BREWED—just put your teabag or loose into a jar of water and steep for 4 or more hours.  Antioxidents are best preserved this way.  Remember HIGHER NUTRITION IS THE GOAL! All of the teas are high in antioxidents, but green tea is best!  Try one bag of green tea with one bag of hibiscus tea—delicious!

ANTIOXIDANTS:  Did you know that ordinary digestion and even the least exercise produce FREE RADICALS which damage our DNA?  Constant consumption of fruits and vegetables build up our stores of antioxidants which prevent free radical damage.  Google the foods which are especially rich in antioxidants.   

SPICES:  are wonderfully high in antioxidants! Use them freely, especially cloves, cinnamon, cardamom, oregano—these are the best! Try a pinch of cloves along with your cinnamon on your morning oatmeal!

 MISO:  fermented soybeans, widely used in Asian cuisine and by Dr. Gregor! His research shows that the impact of the sodium, even in regular miso, is completely offset by the fermented beans--so enjoy your miso.  A great way to build soups and gravies.

 PHYTONUTRIENTS:  You thought you only had to worry about vitamins, right?  Wrong!  Learn about phytonutrients.  You’ve already heard of some of them, lycopene in tomatoes, for example.  Read more with Dr. Greger.

 MICROBIOME:  Micro…what?  You may never have heard of it, but it’s the latest and greatest biological discovery!  It has to do with the millions of gut flora, the gut flora which totally outnumber the cells of our body.  Our second brain.  No kidding.  And what we eat enable them to flourish or corrupt them—enabling all the wrong kinds of flora to thrive to our utter detriment.  Read more with Dr. Greger.

DIGESTING BEANS:  This tip is from Dr. Fuhrman.  Eating beans daily will help grow the bean-digesting flora in our gut and eliminate bloating and gas.  Dr. Greger explains the second meal effect of eating beans which you will love if you want to watch your weight!  

 OTHER RESEARCH & FINDINGS: 

MICROWAVE OVENS:  The danger  is not only from possible leaking magnetron, but also in the more critical dangers inherent in the the heating and cooking of the food.  You see, microwaves heat or cook food from the inside out, bombarding the food molecules so violently that they actually change the molecular structure of the food, creating many free radicals which cause cell damage, and dramatically reducing the nutritional value of the food by 40-90%.  I would advise getting such a device out of your home altogether.  See one of these videos:  

RADIATION:   https://www.youtube.com/watch?v=tIQl-61B04g

DAMAGE FROM COOKING:   https://www.youtube.com /watch?v=tIQl-61B04g

        https://www.youtube.com/watch?v=-1cU7p6GBbo

       https://www.youtube.com/watch?v=ScbbQ2pYd9I&t=29s

EFFECTS ON THE BODY:     https://www.youtube.com/watch?v=Fragjw5iL8w  

ALTERNATIVES:   https://www.youtube.com/watch?v=_OTzPzo_fW4

[GMOs & GLYPHOSATE]  EAT ONLY ORGANIC IF YOU CAN!   If you can't afford to eat all organic, at least  avoid the DIRTY DOZEN (see the bottom of TIPS & TRICKS), eat only GMO (genetically modified organisms) free foods.  These are readily marked and available at Whole Foods.  GMO free foods have not been sprayed with GLYPHOSATE, a chemical devised to kill weeds.  GMO crops are freely and liberally sprayed with highly toxic glyphosate which kills the weeds without killing the crop.  Also, some non GMO commercial crops, like sugar cane, are sprayed right before harvest with glyphosate to speed up harvest by killing the crop and making way for the second planting.

Glyphosate has  been so extensively used in food production that it can now be found everywhere, in our soil, water--even rain--breast milk, even to a lower degree in some organic foods because the wind spreads the damage. 

See these videos:

 https://www.youtube.com/watch?v=LdDyMe9ohnM

https://www.youtube.com/watch?v=ENmc9kHnvbo

 DETOX FROM GMO'S & GLYPHOSATE:  https://www.youtube.com/watch?v=ZmuVLEm62Rs

 Article:  https://biofoundations.org/how-to-detoxify-your-body-from-glyphosate-exposure/

Highly recommended, Dr. Stephanie Seneff:  https://www.youtube.com/watch?v=CmAsTrsUjBc

TOP 10 GMO FOOD TO AVOID:   https://www.youtube.com/watch?v=-LAKFhDguuw

EWG GUIDE TO SAFE PRODUCE & OTHER PRODUCTS:

 Here's a great website where you can research the "dirty dozen" varieties of produce [contaminated with multiple pesticides] and the "clean 15" as well as household products, cosmetics, etc.  https://www.ewg.org/foodnews/index.php#.WrZrPn9rxLM

Here is an article summarizing the research on produce in 2017:   https://www.ewg.org/foodnews/summary.php#.WrZsFn9rxLM

In addition to providing the latest scoops on produce, EWG researches the ecological and health safety for many other products:  cosmetics, household cleaners, water filters, etc.  Find them here.   https://www.ewg.org/

BATON ROUGE WATER:  Safe!  Only chloride has been added--and it comes directly free deep aquifers, and is not recycled water.   http://www.nola.com/news/baton-rouge/index.ssf/2015/01/baton_rouge_drinking_water_goo.html

DRYER SHEETS ARE TOXIC!  Dr. Axe

ALTERNATIVE TO DRYER SHEETS:   Organic Wool Dryer Balls -- non toxic!

Believe me, these little dryer balls are great!  They soften your clothes and help to  eliminate static cling.  I also make my own detergent, which is probably a lot freer of chemicals than the ones you buy and incredibly cheap.  Here's the recipe:

 HOMEMADE LAUNDRY DETERGENT

 3 Tablespoons Borax
3 Tablespoons Washing Soda
2 Tablespoons Castile liquid soap  [original recipe calls for Dawn, but it contains toxic ingredients]

Borax and Laundry soda may be purchased at Walmart. Order Castile online. To make one gallon of detergent, boil 3 cups of water, dissolve ingredients in it, and let cool.  Pour the liquid into your one gallon jug. Then fill almost to the top with cold water. The bubbles will overflow out of the bottle.

For washing dishes, I recommend that you wear rubber gloves or use Castile soaps.

PERSONAL CLEANSING:  Use only pure Castile soaps, bars or liquid.  It's gentle, non-irritating, and absolutely free of toxins--one of the highest rated natural soaps.  You can purchase unscented or mild herbal scents.  If you have a baby, for heaven's sake, bathe the baby in Castile! Wonderful selections available online.