A HEALTHY LIFESTYLE
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Knowledge is Power
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Becoming vegetarian for us meant trying recipes that are zesty and satisfying, recipes to fill us up much like meat, using ingredients we never thought we would, like eggplant, quinoa, butternut squash, and enjoying the endless combinations. Eating vegetarian dishes is a new delight for us, combining asparagus and artichokes in white wine topped with a salad of endive and radicchio is cold and rich with its tartness. White beans, cooked until they are almost creamy, partnered with bitter greens is a subtle divine taste. Mushrooms are sauteed until glistening and savory, and served on top of braised baby bok choy or savory, soft polenta. Lettuce wraps are stuffed with mushrooms, celery, carrots, scallions, tofu and toasted pine nuts. Mushrooms and leeks make comforting pot pies. Potatoes are thinly sliced and mixed with Swiss chard for a rich, hearty offering. Oven-toasted potato cubes are drizzled with a perky, green sauce of cilantro, parsley, garlic, and olive oil. Thinly sliced potatoes are mixed with beaten eggs and cooked in olive oil, tucked into savory, browned tortillas. Being vegetarian does not have to be boring!
While you are on your own journey to becoming healthy, beware of food frauds that beckon you to better health, but are just hype. Like those flavored, energized waters that are mostly sugar and extra calories; or the banana chips fried in coconut oil--the most saturated fat around, and responsible for the seven grams of the eight grams of fat in each serving! Watch out for the good things covered in bad, like the organic soy protein bars covered in chocolate coating made with organic coconut oil (dark chocolate is best); some ingredients are fine, others not so much. Read your labels! Each bar has not only 300 calories, but also a third of the day's total fat allowance. Another surprise is cream of broccoli soup, ten grams of saturated fat, nearly a Big Mac's worth. Make your own and control the fat and sodium content not to mention dairy, if you now choose nondairy. Health is not merely the absence of disease. What you eat can and does prevent, and even reverse, chronic disease. That's my goal!
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Did you know that eating a handful of nuts a few times a week can reduce your risk of getting a heart attack by at least 15% and perhaps as much as 51%? That's how powerful certain foods are. The power of nuts is almost stunning.
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As a diabetic, I learned a long time ago that healthy fats were my friend. Not only does it help stabilize blood sugars after meals, but it also adds flavor and great texture to dishes besides keeping hunger pangs away. Avocados are great sliced on rice crackers, chopped in salads, or on toast in the mornings. However, since reading Fork over Knives, I have learned that too much added oil and fat to our diets is not a good thing and that oils are not all created equal. Whole grains is another commodity for which I exercise portion control, especially being diabetic. You have to make choices every day to manage your health; select what works best for You, for your specific illness, if you have one, for your personal needs. Renew that commitment daily. Intend to have good health!
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​There is most definitely much more to nutrition and diet for chronic illnesses, as varied as the illnesses themselves. The use of herbs and spices is so important; many have medicinal properties and we have learned that many of them do indeed carry remarkable health benefits. Cinnamon has potent antioxidant activity; it helps fight inflammation and has been shown to lower cholesterol and triglycerides in the blood. It can also lower blood sugar, fasting blood sugars by 10-29%, by slowing the breakdown of carbs in the digestive tract and improving insulin sensitivity using only .5 to 2 tsp daily. Sage can improve brain function and memory. Chronic illness does NOT have to define us!
Alzheimer's disease is accompanied by a drop in the level of acetylcholine, a chemical messenger in the brain. Sage inhibits the breakdown of acetylcholine. Other studies have also shown that sage can improve memory function in healthy people, both young and old.; Peppermint relieves IBS pain; Turmeric contains Curcumin, a substance with powerful anti-inflammatory effects; Ginger appears to have strong anti-inflammatory properties, and can help with pain management; Garlic appears to reduce total and/or LDL cholesterol by about 10-15% besides combating colds and flu, it is even beneficial for heart health; Thyme is a tasty herb with therapeutic properties that has many health benefits. Thyme tea is a healthy drink that can help to lower blood pressure. These are just a few herbs and spices that will play a large part in your foods and health.
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In reading many success stories, I find that diet plays a huge role in regaining health, mobility, and getting off medications with their many side effects. Being one who is very susceptible to those side effects, I was excited to begin this journey and work towards eliminating them. I started reading everything I could, checking out library books weekly. The topics covered vegetarian, vegan, plant diets, Whole Foods and whole grains, natural diets, heart healthy meals, sodium and oil free, sugarless and flour-less meals... a plethora of ideas and recipes. Fat is not evil--it is absolutely necessary for survival as much of your brain is constructed from fatty acids... without fatty acids you would die. High lipid profiles are a symptom not of excess fat but of high blood sugars... the consumption of fat has little if anything to do with lipid profiles. There are essential amino acids and essential fatty acids, but there is no such thing as an essential carbohydrate.
We were learning so much and leaned in further, deciding to stop eating dairy, also. All dairy except for eggs as we raise our own chickens. We know they are healthy, fed kitchen scraps, vegetarian feed, and are not given antibiotics. I limit eggs to 2 once every 7 days as cholesterol still concerns me, although my levels are good. It was an easy transition to non-dairy cheese, sour cream and cream cheese as I was already using almond milk, being lactose intolerant. Now I have learned there are even more non-dairy alternatives like oat milk, coconut milk, and other nut milks. I prefer Ripple brand as its thicker and not so watery as almond milk. We learned about Nutritional yeast, or Nooch for short. With an umami flavor profile, Nooch brings both savory and salty flavors to foods; it resembles a nutty, cheesy taste that’s similar to Parmesan and comes in flaky and powdery forms that makes it easy to sprinkle on pretty much anything. You can also mix it with Tahini paste and olive oil in a recipe for salad dressing which is flavorful and healthier.
When your diet is powered by compassion and awareness about the realities of modern food production, your diet requires no will power at all. Seriously, when you become aware of what goes into bringing you the foods you crave, you find that craving dissipates under the light of your determination, your new awareness and your new-found compassion. This awareness helps us stay the course, and the health benefits are huge! In 2018, within a few months of this new lifestyle, my insulin usage decreased greatly, with hardly any effort and IBS issues were less. By 2019 they had all but disappeared except when I overdo with tomato products or have too much fat in foods. Diabetes and Osteoarthritis are susceptible to foods like this, and for me, are emotional and mental daily battles, no matter where I am in their progression.
Once hovering around 270+ blood sugars daily in 2007, when I had been 'covering' my high numbers with 40-60 units of insulin before each meal, a drop in blood sugars was, for me, a miracle, and it happened almost effortlessly! My blood sugar numbers in 2020 now average 90-112 between meals, and fasting breakfast numbers range from 78-90. I find if I have had a carb-heavy meal the night before (usually eating out or eating too late in the evening), the numbers are more in the 130 range. This improvement was just by diet alone as I am disabled and cannot run, walk or exercise normally. My blood pressure, usually reading 185/90 plus, has also improved... these days it's more around 140 to 150 between blood pressure meds and 120/65 within an hour of taking BP meds, sometimes falling as low as 112/60 but I feel ill at that level, shaky and non-functional. Thank goodness it only lasts an hour.
My goal in 2021 is to get off the 3 types of blood pressure meds I am currently taking (5 times daily as I have to split them because of their strong effects on me); side effects of lethargy, fatigue, dizziness, and brain fog after each dose. Currently, to ensure I don't fall while indoors, I use a walker -- an electric scooter for longer distances outdoors. I need to work on strengthening my leg and back muscles for the day I get off all the meds, so we have been entertaining the thought of doing yoga together. I have already checked out some books, doing my research! I so miss walking about in my own garden, planting, even weeding!
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People often have different interpretations of what ‘plant based’ eating looks like. Some people still include small amounts of animal products such as meat and fish, while focusing mainly on vegetarian foods – this is referred to as a semi-vegetarian or flexitarian diet. Plans that cut out meat but still include fish are referred to as pescatarian diets. People who don’t eat meat or fish but still include dairy and eggs are referred to as vegetarian, while those who cut out any animal-derived products, including dairy, eggs, honey and gelatin are referred to as vegan.
Whatever illness you are struggling with, learn all you can; take charge and manage it, be your own advocate and don't give up. There is a lot you can do to live each day relatively pain-free! You have to find what works for you, for your illness, for your level of pain. Read your food labels, do your research, be informed, for your health's sake. Bring your doctor into your health journey; if he/she is not supportive, you may need to find another doctor. Pills and more pills for me is not the way to go... I want to use food as medicine; it's powerful--it's been documented that a vegetarian lifestyle works to improve health, and there are zero side effects! Peruse the internet for groups that pertain to your specific illness or way of eating... support is available and you are not alone on the journey.
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Adopt a Nutrition program that is anti-inflammatory, low glycemic, with high fiber complex carbs, a consistent protein, healthy fats, colorful foods, and healing spices.
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Some groups I enjoy and learn much from:
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Netflix Films that changed our lives:
A Success Story
Over the course of about ten years, while working full-time for the state, I had developed arthritis in my hands, knees, osteoarthritis in my spine and back, along with 3 bulging disks in my lower spine, and chronic knee pain due to a meniscus tear (a direct result of several falls directly related to diabetic neuropathy, before I even knew I was diabetic). The arthritis was hereditary and manageable with Tylenol and other meds. However, I was losing a lot of weight quickly, was dizzy and would mis-step often, resulting in falls. Once diabetes was diagnosed and confirmed, I was put on various diabetic pills, one after the other, dealing with severe side effects, until the doctor found one I could tolerate. The injuries to my knees worsened and I ended up in a wheelchair and off work on permanent disability in early 2002; my doctor told me I would never be able to walk again, much less work full-time. I was devastated and opted to take a leave of absence instead of quitting my job, hoping she was wrong. However, later that year I was terminated from my job. I was devastated; I was only 57.
During this period of time, after reading about a 6-week, chronic illness study in the newspaper a friend alerted me to, I joined the online Study Group with Stanford University, followed the plan closely and was able to change my lifestyle, strengthen my limbs, and increase my mobility. Months later, I returned Kaiser's wheelchair as I could now walk on my own, albeit with a cane. It was like a miracle! I interviewed and secured a new job in Ione, CA as an Administrative Assistant for the Deputy Director at Mule Creek State Prison, much closer to home. I was so excited knowing that I would not end up in a wheelchair! I loved my job, and my boss, Ruben. He allowed me creative expression in designing spreadsheets for him, something I really enjoyed. When there was a contest to design a new full-length wall console in our office to be built by the inmate woodshop team, I excitedly submitted my plans, drawing them up to scale in a great design. Surprisingly, I won! What an awesome rush!
In 2005, I applied for and tested for a Sanitary Engineer position with the prison... I would be scampering up and down ladders to the rooftop to repair and maintain electrical and plumbing in the buildings. All those little things I had taught myself, from installing a car radiator, repairing a light bulb, fixing a gas dryer, and more... had allowed me to test for this job! Amazing! I placed second in the written test, can you believe that?! I would worry about actually climbing those ladders later. I was empowered just being in the running and placed on the list! Then, early in 2007, I applied for and secured a full-time position with Franklin Templeton in Rancho Cordova, which I loved. Six months after that, a job with AT&T became available, with more step raises, and deeper benefits. I interviewed for a CA position working with Sales and was hired within 2 weeks. I processed yellow page Ads, generated Sales Query reports, and aided in Revenue Recovery. Again, I developed charts, spreadsheets and statistical graphics for my boss. This was such an answer to prayer. My first supervisor, Ken Kiunke, was one of the best bosses I had ever worked with in 40 years.
Over the next few years, I put on a lot of weight, not eating healthy and dealing with chronic arthritis. Potlucks were often held weekly, and I ordered take-out at local, fast food restaurants for lunch. They even delivered, so I didn't even have to get in and out of the car! This didn't stop at work, either, I ate like this at home, also. I didn't walk about or even exercise, ignoring everything I had learned with the Stanford study group, and movement again became very painful. I didn't realize how much weight I had gained until I saw a photo of myself at a wedding in 2010; I was shocked! Double chins, and so pale, stuffed into a black suit... was that really me?! It was my highest weight ever, almost 300 lbs on my 4'9" frame! How in the world did that happen?! My doctor prescribed pool therapy as pain in my lower back and both knees (bone on bone) had become much worse, despite the Torodol injections I had been receiving, most likely because of the weight gain. I also returned to healthier eating which had been neglected over the years. I worked very hard at reclaiming my health.
By 2011, I had lost over 70 pounds, close to 100 by 2012! I dropped my total cholesterol from 238 mg/dl to 193 mg/dl and the LDL went from 161 mg/dl to 103 mg/dl within one month. My blood sugars were constantly below 130, a huge milestone. I 'graduated' from Kaiser's Diabetes management class; my diabetic nurse was very proud of me, and I was also. I continued working full-time until 2013 when our AT&T office suffered huge layoffs. In 2015, I decreased my A1c from 13 to 7.3 in less than a year, just by cutting back on sugar and fried foods, but I had not yet changed any other eating habits, so I regained some of the weight. Pain continued in my lower back to the point that I had to once again take regular Torodol injections. I suffered through Synvisc and Corticosteroid knee injections to reduce the pain, which had zero effect on mobility. Depressed, I found myself going back to poor eating habits, and the weight piled on... just not as much as before, which was little solace.
I planned on retiring in 2015 anyway, so being laid off in 2013 was alright with me. I still enjoyed publishing my monthly, community newspaper (The Gold Country Times) with a staff of creative writers and excellent reporters, working nights and weekends. This was also a perfect way to share all I had learned about diabetes management and regaining mobility, so there were often health articles. I began to seek healthier ways to eat, and delighted in finding new healthy food choices on store shelves, which I then 'featured' in the Health and Wellness page of the newspaper I had developed, solely to share my findings, hoping to help others. In 2015, I had even traded taking Tylenol 650's for turmeric, and for one almost one year, had minimal pain. That year the newspaper ended, and I suddenly found myself jobless, and with no outside interests. Of course, I found solace in the familiar, eating... and, all the wrong things!
After my sudden and shocking heart attack in 2016, I made myself a promise that I was going to invest in my health, do all I could to stay healthy, reduce my daily blood sugars, lower my blood pressure, and one day, even walk again. I was now confined to an electric scooter I had bought with retirement dollars whenever I had to do any lengthy walking, more than 20 feet. So began our vegetarian journey! I began to research like crazy all the vegan and vegetarian cooking ideas. With the help of vegan bloggers, cookbook authors and their amazing recipes, we started cooking scrumptious vegetarian, even vegan meals. I began compiling a digital library of recipes. I was blessed to have a husband who told me he would eat whatever I ate, and helped me do so. We began to cook more and more meals together, trying new recipes for our health.
By 2018, I had kept off most of the weight I initially lost, but still weighed way too much for my small frame. As I continued to work on streamlining our meals and look for ways I could move my body more, I anticipated a healthier me with more energy! I looked forward to being off blood pressure meds, my blood thinner, and eliminating insulin usage and yes, even walking again. Those were my goals! As of June 2019, I was taken off the blood thinner and could once again take Turmeric for pain and eventually replace the Tylenol I currently took. The doctor also reduced my blood pressure meds for a different type and a lower dose. Update! As of November 2020, I take only 2 Tylenol each day along with 2 turmeric capsules for knee pain. I begin pool walking in two weeks.
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We need to make informed decisions about the foods we eat, the foods we feed our families, the food our children eat at school, the snacks they are provided after school, and even the foods our teenagers buy from vending machines. Involve your children in meal-planning activities; teach them about nutrition and healthy food choices. Cook at home as opposed to eating out so often. Eating out is designed to 'cushion your tush'. Remember that calories are not everything--saturated and trans fats, sodium, and sugar--also matter to your health. It takes 30 days to create a habit... don't give up too soon on your children.
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There is sugar in almost every product out there. Educate your loved ones before they too suffer from poor choices and the foods they eat. Diabetes in this country has soared to levels never seen before, along with obesity. The SAD diet is killing us. I suffered a heart attack in 2016... never dreamed it would happen as I had already changed so many things in my diet... but too little, too late. The damage had already been done. That doesn't mean it can't be reversed! That is our focus now... that and my goal of getting off insulin forever!
What you eat, how you respond to stress, your activity level and the love and support you have create health and well-being or disease and suffering.
We need to eat less and eat more wisely, to be aware of when we eat and where, mostly why--if it is not mealtime and we're hungry, try to find out the 'why', could be boredom or anxiety. Studies show that as much as eighty percent of heart disease and ninety percent of diabetes can be tied to unhealthy eating and lifestyle habits. We have to learn to eat smart, to teach our families to eat smart, and to incorporate some form of exercise for all ages. Otherwise a life of illness and pain looms ahead, illnesses like diabetes, heart failure, arthritis, spine and bone issues.
Our bodies were meant to stay active well into our late senior years. My great great grandfather lived to be 101; he grew his own vegetables and seldom ate red meat. When he died, he had all his own teeth and a full head of hair! He was gardening into his 90's. We have to stop the generational crossing of chronic illness due to diet and lifestyle. It is well worth the effort. Make it a priority in your life, in your family's lives. I intend to be around to see my grandchildren's children, to laugh and delight in being with family and friends. Once my numbers, after decades of abuse, have improved across the board then I am sure other things will get into balance... like weight loss. Better and more sound sleep besides reduced IBS issues have already improved greatly! Once I can move without extreme pain I know that I will be able to attain a healthy weight. It's a process... and I must have patience. Life is a gift; take care of yourself, be the healthiest you can be. Start a new legacy, one of wellness, health and the gift of longevity.
Whole Foods and Positive Health Outcome
In a statement explaining the development of the new guide, Health Canada—the Canadian government’s department of health—referred to the strong association between consuming whole plant foods and a host of positive health outcomes.
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“Although we live in an era of conflicting nutrition messages, the totality of evidence is clear,” Health Canada said. “Patterns of eating that emphasize plant-based foods typically result in higher intakes of dietary fiber, which is associated with a lower risk of cardiovascular disease, colon cancer, and type 2 diabetes; vegetables and fruit, which are associated with a lower risk of cardiovascular disease; nuts, which are associated with decreased LDL (low-density lipoprotein) cholesterol, and soy protein, which is associated with decreased LDL cholesterol.”
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"For every pound of beef produced in the industrial system, it takes 2000 gallons of water. That is a lot of water, and there is plenty of evidence that the earth cannot keep up with the demand." Prince Charles, from his Future of Food speech.
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"If every American skipped one meal of chicken per week and substituted vegetables and grains, for example, the carbon dioxide savings would be the same as taking more than half a million cars off of US roads. Environmental Defense fund.
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"Diversify your diet. Try to eat an all veggie meal instead of one meat meal a week. More natural resources are used to provide meat than plants." The United Nations food and agriculture organization.
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The food you eat every day are doing much more than making you fat or thin. Their effects on your body are making the difference between the development of chronic disease and a vigorous extended life. These are not just vague promises; they are facts that are now supported by an impressive and irrefutable body of research. Most scientists in the world agree that at least 30% of all cancers are directly related to nutrition. Some would argue that figure is as high as 70%. Half of all cardiovascular disease and a significant percentage of hypertension cases can be traced to diet as well.
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