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Post by gracoman on Feb 1, 2016 20:07:46 GMT -5
Eat your greens! Dr. John McDougall offers a free 10 day program done at home. A meal plan is also provided.I jumped right into this program after convincing myself it was the way to go. I made a lot of mistakes. It took me a while to get it all down. There is a lot of information on this site. Visit it often. The Vegan Angélique  The Vegan Angélique from the ground up:-No added oil 7 grain bread -Thin film of vegan pesto - caution, fat -Baked breaded organic eggplant* -Baked breaded organic zucchini* -Organic tomato slices -Organic avocado slices -A handful of organic baby greens -Sliced organic onion -Alfalfa/radish sprout combination -Vegan olive tapenade - caution, fat -7 grain bread *Baked Breaded Eggplant and Zucchini
-Peel and thinly slice the eggplant lengthwise -Thinly slice zucchini lengthwise -Set up a breading station of herb and spiced low fat soy milk, whole wheat flour, and plain bread crumbs. Panko is Good. You know the rest of the drill. We’re just using flavored low fat soy milk in place of eggs. I add a pinch of onion powder, garlic powder, dried thyme, oregano, and hot paprika. Stir it up and have at it. -Preheat oven to 450º -Place breaded vegetables on parchment covered baking tray and bake 15-20 minutes flipping halfway through. |
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Post by cheerslt on Feb 1, 2016 20:24:28 GMT -5
Awesome looking sandwich which reminds me that I need to get my grow light up and running for some micro greens.  |
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Post by gracoman on Feb 1, 2016 21:10:23 GMT -5
The angelique is one of my favorite sandwiches. For obvious reasons  The best part is there is enough leftover eggplant and zucchini to throw several more of these together as the week goes on. Yum! I had planned on grilling the eggplant and zukes but old man Winter is back with the newest snowstorm so breaded and baked looked warmer to me As an aside, I have the time to play with this plant based business now because work is so slow. I unexpectedly lost a 2 month job that I cannot easily replace this time of year. The story behind that loss is directly related to the subject matter at hand. My main general contractor, my meal ticket as it were, went in for a virtual scan two months ago for fun, and at his wife’s insistence  The doctors found a 70% blockage in one artery that was so close to the heart valve a stint was not an option. Long story short, he temporarily shut down his business while recovering from a triple bypass. I still have this text message from him on my phone that he sent 2 weeks after the surgery. “I’m alive, went to the brink. Still weak but every day a little bit better. The job at Dallas Place is dead. Will talk later. Stay vegan this is not worth it” |
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Post by BBQ Butcher on Feb 1, 2016 22:58:50 GMT -5
Looks good....and interesting One question (so far)...unless I missed it, I didn't see any snack foods in the McDougall .pdf lists  |
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Post by gracoman on Feb 2, 2016 12:18:37 GMT -5
Looks good....and interesting One question (so far)...unless I missed it, I didn't see any snack foods in the McDougall .pdf lists This is such a great question. It brings up other issues as well as It bringing back how foreign all of this was to me. I had an advantage in that I had followed a low fat vegetarian diet for a number of years in my past so the idea of dropping meat was nothing new to me. I had a disadvantage in that I knew only one vegan, which is surprising since there are so few. Less than 1% of the population I think. He got me started by telling me about things like ingredient replacements but he had plenty of fat in his diet. I had a support group of one. Me. All my support was the research I had done and still do to this day. My health problems were all rooted in coronary artery disease so the basic McDougall diet was exactly what I was looking for. I briefly looked at COPD diet. Enough to know there is one and you are not on it. There is some evidence a plant based diet may stop the progression of COPD. This is where my experience and yours part ways, It would be best for you to see a doctor who specializes in COPD diet. Perhaps the people at McDougall could recommend one but I don’t know. Phone calls are cheap. Enrolling in their 10 day live-in program is probably not but, in your case, it may be worth considering. What exactly do you mean by snacks? Is it a salt/sugar fix you are thinking of because that’s how you ate yesterday. Or are you thinking about something to keep you going until the next meal arrives. Or just something to have in your pocket just in case. As you progress through the diet, gain some experience, this is something that will work itself out on its own. I’m not much on snacks myself. I’m more of what is called a grazer. I eat when I’m hungry. Sometimes as often as six meals per day. But it’s all good stuff. Consequently my blood sugars are stable without huge deviation which tricks my body into believing there is a limitless food supply so it never goes into starvation mode. It doesn’t store fat as efficiently as it used to when my blood sugar had peaks and valleys. There are some kitchen appliances that make this diet simpler. One is a dehydrator. You can make all kinds of healthy snacks with a dehydrator. Dried fruit (the commercial stuff has added sugars and preservatives), crackers, pita chips, kale chips etc. Dried banana chips are a favorite of mine. I really need to begin a resource thread. Nuts and seeds are high in fat but they are important. Not roasted and salted nuts with added oil. Raw nuts. And not by the handful. One of the healthiest things you can do is add a few nuts to your diet. A few walnuts in your salad. A few almonds once a day. A handful or 2 per week is were you need to be. Nut butters are usually highly processed and pumped with salt, added fat, and sugars. They are also highly concentrated. There is a boatload of nuts in a tablespoon of peanut butter. Its best to stick with a few nuts. My favorite commercially manufactured snack bar is the Health Warrior Chia Bar. Here’s a review. Organic/GMO-Free: Good Stuff:
Claim To Fame: 1000 mg Omega 3. Nutrient-dense Chia seeds provide lasting energy 25 grams (Lowest in Category)
Price: $1.25 Cost per gram: 5¢ Calories: 100 (Lowest in Category)
Protein: 4 grams (3-Way Tie for Lowest in Category)
Total Carbs: 14 grams Sugar: 5 grams (Lowest in Category)
Fat: 4.5 grams Sodium: 45 milligrams Taste: We did not like the bland taste of this small bar at first, which is most likely due to the low sugar and sodium content. Our second bite, though, was much better. It just took some getting used to. The selling point of this bar is how very high it is in Omega 3s. The bar is truly a whole foods bar, though, and most (but not all) of the ingredients are organic. It might be the chia seeds that make it so healthy, but it is also the seeds that get stuck in your teeth. McDougall chips and snacksMcDougall crackersMcDougall Dips, Bean Dips, Salsas, SpreadsMindful Living McDougall Newsletter Archives Fat Free Vegan SnacksThe Thrive Nutrition and Vegan Based Training books are loaded with recipes, and lots of snacks. Thrive training program Thrive nutrition guide |
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Post by gracoman on Feb 2, 2016 14:19:19 GMT -5
Lunch time means Vegan Angélique revisited  |
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Post by cheerslt on Feb 2, 2016 21:45:33 GMT -5
This one looks even better. I need to figure out how to make the 7 grain bread. |
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Post by BBQ Butcher on Feb 3, 2016 12:52:40 GMT -5
No photo, sorry  but lunch today was fresh zucchini, yellow squash, radishes, carrots, tomatoes, lettuce with tzatiki sauce in whole wheat pita bread. The wife even liked it (somewhat) |
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Post by gracoman on Feb 3, 2016 13:47:02 GMT -5
Yeee haaa!!!
You may have felt a bit elated yet unsatisfied at the same time. The psychological aspect is strong. You are testing the waters and haven't gone through stage IV recovery (see Motivational Triad) Physically, there was much less fat than you normally eat. Eat more. And add more greens to everything.
This is the type of thing I did at the beginning when I mentioned I made a lot of mistakes. I'm guessing you used dairy yogurt for the tzatiki sauce or used store bought tzatiki which would also be dairy based. Coconut milk based yogurt is really good, but expensive. There are plenty of soy yogurts on the market as well. And there is the fat content. Always look for non fat and sugar free. Reading labels is now a part of life.
There is a whole world of tofu and miso based sauces and salad dressings that are amazing. I mean really good. All of these are best made at home.
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Post by BBQ Butcher on Feb 3, 2016 14:32:44 GMT -5
Yeah, I know it wasn't perfect, but it was a start and wife #1 didn't complain too much |
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Post by gracoman on Feb 3, 2016 16:06:39 GMT -5
Something that always brought me back to Earth, and still does, is pasta. I almost always have tomato sauce kicking around. The ingredients vary depending upon what I have and what I feel like making. Crushed tomatoes, mushrooms, artichoke hearts, onions, carrots, spinach, thyme, basil, oregano, garlic, crushed red peppers, onion, and tofu |
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Post by cheerslt on Feb 3, 2016 23:24:48 GMT -5
That sauce looks awesome, Graco. |
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Post by gracoman on Feb 4, 2016 9:53:03 GMT -5
Yeah, I know it wasn't perfect, but it was a start and wife #1 didn't complain too much How many wives do you have? |
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Post by gracoman on Feb 4, 2016 9:54:22 GMT -5
That sauce looks awesome, Graco. Good sauce. Bad pic. |
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Post by BBQ Butcher on Feb 4, 2016 10:01:56 GMT -5
Yeah, I know it wasn't perfect, but it was a start and wife #1 didn't complain too much How many wives do you have? On #4 (and last!) now  |
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The doctors found a 70% blockage in one artery that was so close to the heart valve a stint was not an option. Long story short, he temporarily shut down his business while recovering from a triple bypass. I still have this text message from him on my phone that he sent 2 weeks after the surgery.
but lunch today was fresh zucchini, yellow squash, radishes, carrots, tomatoes, lettuce with tzatiki sauce in whole wheat pita bread. The wife even liked it (somewhat)
