The Science of Substitutions

If you look up substitute in the dictionary (or at dictionary.com) you will find this definition: a person or thing acting or serving in place of another.

Very matter of fact … nothing negative there. But if you look up synonyms of substitute (at thesaurus.com) these words will pop up: alternate, backup, counterfeit, imitation, makeshift, pseudo, second, simulated. Is it just me, or do all those sound kind of negative? I have discovered, however, that substitutes … that is, whole food plant based substitutes … are not negative at all. Some of them, in fact, are even better than that which they are replacing. Like almond cream, instead of dairy sour cream. Or, almond cream cheese in place of dairy cream cheese.

Right: almond sour cream
Left: Almond cream cheese and veggie spread

I have been experimenting with substitutes this week and have been pleasantly surprised. My two favorites were actually born of a mistake … or, perhaps, impatience. I was trying to make almond butter in the food processor, but after 15 minutes of noise and scrapping down the sides and very little progress toward “butter” I got irked and decided to quit. Not wanting to waste the almonds, however, I transferred my “mealy” mixture into the Vitamix, poured in enough water to puree the nuts, added some lemon juice and salt and the end result was a thick, rich, awesome almond sour cream more delicious than any dairy sour cream I have ever tasted. In fact, I would never think of spooning dairy sour cream into my mouth by itself … but this almond cream? Oh yeah!

I then took half of that mixture, added a tablespoon of my homemade powdered veggie broth mix and a few tablespoons of dehydrated vegetables to make a cream cheese type spread. These two recipes are definitely keepers, but next time I will have to write down exact amounts so that I can recreate them. Hopefully I can intentionally make them again as good as they were accidentally … so yummy on my brown rice cakes that I got from The 99 Cent Store! 

Frugal Me

I shared this post on Facebook in a plant based group last week. I wasn’t really seeking any validation or pats on the back for my penny pinching. Those who know me know that I am frugal by nature. And I embrace it! What I did want to do was just let people know that this way of eating is accessible. It’s doable even on a budget. So many people mistakenly believe that eating plant based is more expensive. It makes me sad to hear, “I’d like to eat healthy, but can’t afford it.” Yes … I have heard that more than once.

The truth is oats, wheat, corn, quinoa, beans, legumes, potatoes, vegetables, fruit and more are all less expensive than meat, dairy and processed foods. These foods are the source of my sustenance. And I love that I can eat so well and so frugally without having to use coupons! My crazy coupon lady days are, for the most part, in the past. Although I did get a really good deal today at Lucky on Quaker Oats: $1.49 each when you buy 5, plus I used two $1/2 manufacturer coupons, then had a store coupon for $2 off purchase. Making my net cost for five 42 oz. cartons $3.45 or $.69 per carton, or $ .26 per pound! Better than the bulk bins at Winco. Sorry … I digress. But seriously, eating vegan (or whole food plant based) can be really (REALLY) inexpensive. Here’s a link for some videos on YouTube that can show you just how easy and frugal it can be.

On Exercise ...

So, the other day I shared three of my new year's resolutions. I actually, however, have five of them. The other two are: 1) to lose 52 pounds, and 2) to exercise 3 times (at least) per week.

The former, given my 46 pound loss since August, should be a fait accompli. The latter, I have not yet begun. But I don't consider this a failure. I am still very resolved ... to begin soon. Until then I thought I'd share this poem I wrote some years ago about the subject.

Today I Started Exercising

(Feel the Burn)

Today I started exercising,

And, I'll tell you, it feels great.

First, I exercised willpower

As I pushed away my plate.

Then, I exercised my eyes

As I watched the morning news.

Next, I exercised patience

When the dog chewed up my shoes.

I exercised freedom of speech

When, in haste, I stubbed my toe.

Yeah, my lungs got quite a work out

After that ill-fated blow.

I stretched my creativity

Working out these humble rhymes.

Yes, I really felt the burn

Searching rhyme.com online.

Then, I exercised my neck

When, in prayer, I bowed my head

And spent some time talking to God,

Before I napped, upon my bed.

This gave my brain a real work out:

A crossword and some Scrabble.

A triple word score victory

Was mine for "psychobabble."

I'm sure all my neurotransmitters

Were on overdrive.

I sensed synapses strengthening,

Who needs aerobicize?!

This exercising isn't bad,

Yes, this fact I can avow.

Hey … I'm working out my fingers

As I type this poem just now!

Yeah, I've been training all day long,

My body's feeling quite abused.

I think I'll exercise some zzzzz's

Right now and take another snooze.

Copyright © by Jennifer Welsh

Progress Report

Well ... it's been awhile.  Can't say I've been too busy to blog. 'Cause I really haven't been.  Can't say I've fallen off the whole food plant based wagon. I have not. I made a couple detours during the holidays, but I'm in this for the long haul. What I will say, trite as it may be, is life happens. I've been rather discouraged the past few months and didn't think that my discouragement would make for a very entertaining blog. And yet, entertainment was not my focus in maintaining this blog ... this record of my journey to health. I have left out the pain, discouragement and fear that I have been dealing with the past few months on this road to recovery, but no more. I said from the beginning that I wanted to be transparent, and so I shall endeavor to live up to that.

I realized some years ago, and then again, just recently that I have lived a lot of my life in fear. That's why I've been kind of hiding out lately. After the "episode" of my last post I have continued to have concerning recurrences of irregular heart rhythm. I've been to the doctor ... a few times ... I've had an ekg and a holter monitor that showed nothing. The next step would be an event monitor, but my doctor can't get the OK from Kaiser cardiology ... and still the "episodes" continue.

One of my new year's resolutions was to stop living in fear. And while I am thoroughly resolved ... the putting into practice is a more difficult task. Another resolution for the new year was to read at least one new book each month. Currently I am reading "Anxious for Nothing" by Max Lucado ... hoping that will help with resolution #1. A third, and the most important, resolution I made was to spend time with God daily. I know that a life lived in the presence of God cannot be a life lived in fear ... there's no room.

So there's been fear ... there's also been illness --  a two week virus that knocked me for a loop. Then a broken toe Christmas Eve, and last, but definitely not least, the ever present, daily pain of arthritis and inflammation. I thought this way of eating was going to miraculously take away all that pain. It hasn't. It is less, though. I can hold on to that.

And there has been other progress. Since beginning this way of eating August 1, 2017,  I am down 46 pounds! I no longer need to take Glipizide for diabetes and I hope to be off Metformin soon. I have lowered my blood pressure medication from one pill twice a day to half a pill once a day. And my HBA1C is down from 9.8 to 7.3!

Colby Cheeze with olives
and Almond Cream Cheese spread.

I have learned that there is life (and food), and life (and food) abundant, without hamburgers and deep fried onion rings, chicken nuggets, fish tacos, cheesy quesadillas, sour cream topped baked potatoes, cheese and crackers, and bagels with cream cheese ... just some of my previous favorites.  I have also learned how to recreate or substitute those foods in a whole food, plant based, no oil (WFPBNO) way, when I get a hankering. I've learned that seeking pain relief in food is futile. And I've learned not to beat myself up ... to extend myself grace ... when I slip.  Yeah ... there's been some progress these past six months.

{Cue my theme song: "Day One" by Matthew West} Yes, it's day one of the rest of my life ... day one of the best of my life! ... again! ... always!