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!

The "Episode"

So ... I had an "episode" last week while I was babysitting the grand kids. I call it an "episode" because I'm not sure what else to call it, other than my body continuing its rebellion, even as I am giving it good things, like healthy food and plenty of water, stretching exercises and the occasional walk. This "episode," that happened whilst I was just sitting, playing UNO with the kids, consisted of my heart "flopping" (for lack of a better description) in my chest, followed by an immediate flush of redness/heat up to my face/head and a feeling that I might lose consciousness. That feeling passed after about five minutes, but not before my oldest granddaughter called 911.

This was, in fact, a repeat of an "episode" I had last February, while I was at the office. Also, during a time of simply sitting, working at my desk. That episode earned me a ride to the emergency room with the paramedics. I declined a similar ride last week and choose, instead, to follow up with my doctor, which, I will be doing tomorrow. By the way, just for the record, I do not recommend at any time going against the advice of medical professionals who, in an emergency situation, want to transport you to the hospital. Whenever they want to take you to the ER, and you have the coverage for it, you should probably let them.

So why did I not follow my own advice? It's complicated and it's something I'm working on. This road I'm traveling toward health is not just about food for me. I am learning about taking care of myself in more ways than what I eat. I'm learning about letting go of fears ... some fears that have plagued me since childhood. It is uncovering some issues that have been hidden a long time and some I didn't even realize I had ... things that are not going to change overnight, or even in a matter of weeks. But it's not a sprint, it's a marathon ... a journey of the physical, emotional and spiritual. And, not necessarily, in that order.

Caveat Emptor

You would think a doctor, a trained medical professional, would not prescribe to a diabetic a medication that raises blood sugar, would you not?! Am I crazy in thinking this is absolutely ludicrous?! But that's exactly what happened to me a couple weeks back. I didn't realize it, however, until many days later when I discovered my fasting glucose was skyrocketing again. Not due to the whole, plant based foods I have been ingesting. Oh no, this way of eating has already proved itself by lowering my fasting glucose over 100 points within a few days of beginning. The elevation, I discovered, was most likely due to a new anti-inflammatory medication that I had begun taking following my last doctor's appointment. A supposedly better (so my doctor said) pill that I put into my body without educating myself to the possible side effects ... that because I was in so much pain I was pretty much willing to take anything.

After (finally) researching it the morning I discovered the change in my levels, I found that Meloxicam does have the possible side effects of elevating blood glucose levels as well as blood pressure. This, friends, is exactly why you need to take your healthcare into your own hands! Most doctors are not into curing diseases, but simply managing symptoms. And, it's not necessarily their fault. A lot of them have not been taught about the benefits of a plant based diet in curing disease. A lot of them, in fact, have been misled by the pharmaceutical companies that make big bucks off the peddling of their merchandise ... at the expense of us,  the consumer.  "Caveat emptor" let the buyer beware! Yes, in the business of our healthcare, we are definitely consumers. Educate yourself, take control, be blessed!

Dr. John McDougall is a pioneer in the whole food plant based way of curing disease. Visiting his web site is a great way to start educating yourself for better health.

It's My (Pity) Party and I'll Cry if I Want To

I am discouraged (and pained) to the point of tears right now. I believe I have a high tolerance for pain. At least three medical professionals (my doctor, my chiropractor and my dentist) have confirmed this, so I believe it to be true. There are days, however, when the pain gets to be too much. This is one of those days. Couple that with the discouragement of majorly elevated blood sugar (due to a new anti-inflammatory medication) requiring me to go back on Glipizide and we enter prime binge territory ... or what would have been prime binge territory two months ago.

I tell you, it's like a switch has been flipped. The thought of seeking comfort from food feels so foreign to me, a world away. I know the truth now ... that food does not bring comfort, only momentary distraction. Actually, it's more than knowing. I fancy myself a fairly intelligent person who's always known that food doesn't bring comfort. However, I've been helpless (or so it seemed) in the past to resist the call of sugary sweet, fat laden confections that always called my name in situations such as these. But I don't hear their voices today, at least not over the sound of my crying. But what I do hear, in spite of my tears, is the still small voice of my Comforter telling me that He holds all things together and I don't have to. Yeah ... I 'm not even gonna try to hold it together today, Lord. You've got this ... You've got me. Pity party over.

My Favorite Five

The grandkids and I played a "game" today. It was called "If you were stranded on a deserted island and could eat only one food for the rest of your life, what would it be?" I know ... long name for a game. It took about as long to play it as it takes to say it. Then there's the reality that food would be very sparse on a deserted island, but, hey ... it was a game. My 12 year old granddaughter's one food was burritos. My 10 year old grandson's was tacos. My youngest granddaughter wasn't present at this "play date," but I'm pretty sure her choice would have been macaroni and cheese. She is, after all, five years old.

What I realized as we were "playing" and talking about all kinds of different foods was that I really haven't been thinking about food much at all lately. Not as I have previously obsessed ... ummm ... thought ... about it on past diets. Though, to call this a diet is really not accurate. Well ... it is in the sense that whatever you eat, that is your diet, but I think you get my drift.

There is something so empowering about knowing what foods are good for your body (whole, plant-based, calorie light, but nutritionally dense, unprocessed--or as close to that as possible) and just keeping to those foods. Eating whenever you are hungry. Filling yourself, but not overfilling. I have definitely settled in to a rhythm.

Air-fried (no oil added) potatoes.

But going back to my one food, which, by the way, would be rice and beans, I decided to expand on the idea and come up with five favorite foods (because I love alliteration!), and guess what?! No meat, dairy, nor dessert made the list! Go figure! It's like a switch has been flipped and there's no going back ... no desire to return to the standard American diet. So here's my five favorite (not to mention fantastically flavorful and frugal) foods, in no particular order:

• Air fried potatoes
• Oatmeal Bars
• Beans and Rice (brown)
• Potato Corn Chowder
• Chips and dip (hummus/salsa, spinach, etc.)

Creamy cauliflower and veggie soup w/ sweet corn tomalito.

If you were to look in my refrigerator on any given day you would find that I always have a few cold, steamed potatoes ready to cut into wedges and pop in the air fryer. Or, when I deviate from my favorite five, I might dice them up and make a potato salad with some fresh veggies or fry up a skillet of hash with some peppers and onions. 

You will also most likely find some sort of baked oatmeal bars. I make a batch of these at least once a week. Sometimes twice a week. This is my newest favorite way of eating oatmeal. They are great for a quick breakfast or a grab and go meal or snack.

Low fat vegan spinach dip w/ whole wheat tortilla chips.

I pretty much cook a pound (at least) of beans every week. The crock pot makes this an easy task with no soaking necessary. So you'll also find a bowl of some pinto, black or mayacoba beans ready to serve on top of rice, or a potato, or on a bed of greens for a burrito bowl. Another favorite way to eat them is mashed with spices for "refried" beans that I can wrap up in a whole wheat flour tortilla or use as a dip with fat free tortilla chips. 

I also try to make a pot of soup once a week and have single servings ready to go in the fridge or freezer for a quick lunch or a first course. If it's not potato corn chowder, it's a lentil and vegetable soup or a creamy cauliflower and vegetable soup.

Triple oat bars made with oat flour, oat bran and quick oats,

sweetened with just fruit and a little stevia.

The last (but definitely not the least) thing you will find in my fridge from my favorite five file is dip. My favorite this past week has been spinach dip. It is so versatile! You can use it to dip raw veggies, whole grain crackers and pretzels, or pile it on top of rice cakes or baked potatoes and even use it as a sandwich spread! I found a low fat recipe online that is to live for! I used the vegan option with my own homemade vegan mayonnaise, so mine is probably lower fat, but just as awesome. In fact, I had a friend taste test it yesterday and she said she couldn't even tell the difference from the fat and dairy laden recipe that used to make its appearance at every holiday or family gathering. Spinach dip is a big thing in my family!

These are all foods that I can eat with no reservations and no moderation necessary. Of course no healthy diet is complete without a variety of fruits and veggies, both of which I am getting plenty of. They're just not as exciting to write about! What is exciting ... very exciting indeed ... is that I know that this is sustainable ... something I can do for the rest of my life. I'm in my sixth week now with no straying. It's a habit. And oh ... by the way ... I've lost 18 pounds, and lowered my blood sugar, and lowered my cholesterol, and stopped two medications (Glipizide for diabetes and Pravastatin for cholesterol)... yup ... exciting stuff!

Food For Thought

Changing to a whole food, plant based diet may, at first glance, seem like it's all about the food. Hmmm ... that phrase makes me want to start singing that Meghan Trainor song. I hear the music now ...

"Because it's all about the food, 'bout the food, it's plant based.
It's all about the food, 'bout the food, it's plant based.
It's all about the food, 'bout the food, it's plant based.
It's all about the food, 'bout the food ..."

Sorry ... my brain just does that sometimes. Anyway ... for me, it has never been, and probably will never be, just about the food. Some years ago I realized that this was a spiritual battle for me as well as a physical battle. I'd like to say that at that moment of revelation (conviction) I was able to turn things around by dealing with it as such ... but, obviously not.

So what's different now? I'm not exactly sure except that this time I have realized that I am powerless to make any changes on my own. I've tried it on my own too many times and it just doesn't work ... Willpower didn't work. Everything in moderation didn't work. Countless fad (and unhealthy) diets didn't work. Counting calories/carbs/points, etc. didn't work.

But that was then and this is now.  And this is DAY ONE of the rest of my life ... DAY ONE of the best of my life (Yes ... another song reference). And today I'm calling on God's Holy Spirit, trusting in Him to do the work in me that He desires ... to bring my eating, drinking, exercising habits (or lack thereof) in line with His will for me ... to be Lord over every single part of my life and finish the good work that He started.

It may be that I continue to lose weight, it may be (hopefully/prayerfully) that my health will continue to improve. It may be that ... well ... I actually can't think of a third point, but whatever it may be, I know that I'm done trying to work it on my own. I am relying on His power. Holy Spirit you are welcome here ... Hmmm...  now that makes me want to start singing another song ...

"Holy Spirit you are welcome here
Come flood this place and fill the atmosphere
Your glory God is what my heart longs for
To be overcome by your presence, Lord."

Yeah ... that's my food today.

Magic Diet Pill

Eureka! I have found it! That "magic diet pill" that I have dreamed of ... even longed for. ... something that I can pop into my mouth, chase with a little H2O, and wait for it to work its wonders without me having to work at all! It actually exists! And, in the past five weeks (since July 31 to be precise), I have experienced 15 pounds of fat "magically" disappear from my body!

Yes ... I HAVE FOUND IT!!! Only ... it's not a pill. And it's not magic. It's plant-based, whole foods ... as much as I want, whenever I want. I kid you not. I have not gone hungry. I have not had to exercise will power. (Or my body for that matter, though I do intend to begin that soon.) and I have not had to take any appetite-suppressing or fat-burning, seemingly "natural," supplements to aid in the process. No ... this process has been as natural as eating.

So, in addition to the lowering of cholesterol, the lessening of inflammation, a lower dosage of anti-inflammatory medication, the lowering of blood sugar and the elimination of one oral diabetes medication, I have also experienced a pretty good weight loss. That is major incentive for continuing ... which I majorly need today as I deal with significant pain. Not new pain ... old pain ... that's getting really old! A byproduct,  I believe, of previous poor diet choices and my body's reaction to those choices over the course of years. But I know I am on the right track to reverse all that. No magic and no pills necessary. Just potatoes, pasta, corn, rice, beans, fruits and veggies ... whole, healthy, healing, satisfying foods.

"Let food be thy medicine and medicine be thy food."
Hippocrates

Eating to live ...

This morning I was running late and didn't have any oatmeal in a jar to grab. I've been really trying to prep food so that this doesn't happen, but what I had in the fridge this morning was some individual portions of soup (not something easily eaten on the go) and a few cold baked potatoes. So I grabbed one of the latter and a banana from the fruit bowl.  Not necessarily what you, or I, would think of as a wonderful breakfast, but sometimes ... food is just fuel. I've had to remind myself of that fact a couple times this past week. And I have to admit, since adopting a whole food, plant-based diet a few weeks back I've been fueling my body with some awesome eats ... a lot of delightful, delicious, very picture worthy entrees, soup, salads and desserts. And now this. On the surface it doesn't seem noteworthy, certainly not impressive. And yet ... it is. This red potato had everything I needed to keep me going for a few hours until lunch. Here's what the humble potato has going on:

• It contains no fat, cholesterol or sodium. (Not on it's own. I did add a sprinkle.)
• It's gluten free.
• It provides nearly half the adult daily requirement of vitamin C.
• It contains more potassium than a banana.
• It is a good source of vitamin B6
• It is full of fiber, magnesium and antioxidants.
• It is high (really high) on the satiety index. 

I say potatoes are a lot like Mary Poppins ... practically perfect in every way! And, if you are counting calories a 5.3 oz. skin-on spud is only 110! I haven't been counting calories ... or carbs ... or points, but I have been eating a lot of potatoes. Usually they are dressed better than this one ... topped with mushroom gravy, or creamed corn, or smashed with garlic and herbs. But sometimes ... food is just fuel. And that's OK. After all, it's about eating to live, not living to eat, right?! And since I've been fueling my body with whole, plant-based foods, including lots of potatoes, I've lost 11 pounds, have lowered my cholesterol, have brought my fasting glucose down by over 100 points and have actually been able to stop one of my diabetes medications. Now that's living!

Day One ... of the rest of my life!

I love that song by Matthew West. I am officially adopting it as my theme song.  ... *"It's day one of the rest of my life ... Day one of the BEST of my life ..."

And it's day one of my new blog. A place where I can post all the pictures I want of healthy, nutritious and healing foods, and not feel like I'm bombarding all my Facebook friends! A medium I can use to journal about my journey to better health by adopting a whole food, plant based diet. A tool that will help with accountability (for myself -- no food police, please).  And, hopefully, a place that will offer encouragement and inspiration to others who find themselves in similar circumstances, dealing with health and/or food struggles.

I've tried this before.  If you are interested you can find my old blog here.  I thought then that I was focused on health and healing, but the scale and its digital display reigned supreme and I became obsessed (to put it mildly) with counting ... counting ounces, counting calories, counting carbs, counting fat grams, counting the time between meals, counting days ... etc. ad nauseam. And what did it get me? ... burnt out with counting and keeping track and results that didn't last. But I like what Dr. John McDougall has to say ... all my past, perceived failures have really served me well in that they have set me up for success now (my paraphrase).

I'll probably be referring to the McDougall diet often, as it is what started me down this path years ago. I have "dabbled" in a low fat, vegan diet for years with good results ... until I stopped dabbling and went back to the SAD (standard American diet) way of eating. No more! I'm done dabbling. I'm diving in. *"I'm marching on to the beat of a brand new drum, yeah, here I come, the future has begun ... Day One!"

Today's lunch ... Coleslaw with kidney beans and red potato, dressed with Bryanna Grogen's no oil poppy seed dressing. I've never put kidney beans or potato in coleslaw before today. But I like potato salad with kidney beans. And I like coleslaw, so I thought they just might be good together. I was right! It was very good and very filling. There was actually twice as much as is shown and I ate it all. Healthy, healing, whole foods ... no need to count calories, carbs, points, etc.

* Lyrics from Day One by Matthew West