K's personal health journey (members read only): Smart Food Choices that Improve Your Health & Life
 

Over the last year and a half, I have not been as physically active due to my work related injury. I have learned that, in my case, not being able to walk or be physically active is connected to other health related factors.

For example, I've had to employ critical thinking skills in developing better food choices to aid my health recovery. My doctor asked me last year to keep an journal of all the foods I eat and things I drink. Six months later, via my food journal, we discovered that because of my inability to be as physically active like I used to be, that I had to make better food and drink choices to help heal my body and aid in my physical recovery.

Because of my inability to get physical exercise, my body was not able to process foods I normally used to eat. I learned that I couldn't eat just any type of bread or crackers or types of pasta or types of rice. I also learned that I wasn't getting enough water.

In my case, lack of enough physical activity and not enough water and eating foods which convert readily into sugar has escalated an blood sugar level crisis that I deal with on an daily basis.

So until my mobility improves significantly, my doctor coaches me on things I can do to improve my blood sugar levels, so I don't become diabetic.

Here are a few changes I've made to improve my health:

1) I drink one gallon of water per day. But when warmer weather prevails, my water intake will increase to 1.5 gallons. In extended heat conditions, it has to go up to at least two gallons of water per day, for my body to combat fatigue and because I take special medications, my body needs extra water to help the medications work properly.

2) My doctor recommended that I eat an handful of nuts after each meal. There's something about nuts that helps your body to process foods that convert easily into sugar and keeps your blood sugar from escalating off the charts.

3) Instead of buying major brand peanut or almond butter's, I now go to the health food section of the store and grind my own peanut butter or almond butter. Nut butter's have naturally occurring sugar of less than one gram. Major brand nut butter's have too much sugar.

4) I eat more fresh vegetables and limited types of fruits. I buy organic as often as possible. I buy vegetables that are dark green and all types of colorful sweet peppers and have expanded my tolerance for certain types of cabbage. With fruits, I typically choose blackberries, raspberries, strawberries and blueberries (fresh or with frozen, no sugar added) . I also buy melons when they're in season. Same for squash. Zucchini is an favorite squash I like to buy often, just to slice up and add to my garden salads.

5) I also now eat more types of fish. Baked or smoked, I like salmon, albacore tuna, smoked oysters and sardines. I will only buy chicken that is farm raised where no antibiotics are given to them or hormones. On occasion, I buy grass fed beef-- but red meat is limited to once or twice a month. Eventually, my goal is to get my proteins from plant sources primarily, and only eat fish or eggs moderately.

*********************************
☆☆☆☆☆☆☆☆☆☆☆☆☆☆
*********************************

Feel free to share any ideas you think is improving your life or share any articles you come across that has helped you make better food choices. I currently read Diabetic Living because the magazine gives great ideas on making better food choices and the magazine often gives you recipes and menus to try at home.

Here's an link to the website, if you can't find this magazine at your local book store or magazine section at your favorite grocery store:

www.diabeticlivingonline.com

Bon Appétit!

Here's an article from Medscape. It's an commentary provided by Dr. Hansa Bhargava, MD. Her op-ed covers making better food choices.

Title of article: 'Clean' and Healthy Food Eating -- What Does That Mean? (January 22, 2017). There's a video too, as well.

www.medscape.com/viewarticle/874120

The Ommivore's Dilemma | Michael Pollan (2006)
 

http://covers1.booksamillion.com/cov...0143038583.jpg

It's been a few years since I read Pollan's book, but I highly recommend his book because he's got a way of showing the reader why making smart food choices not only lowers the carbon foot print, but presents an compelling case for eating clean foods. Pollan educates on the natural history of meals and what we should have for dinner... It's non-fiction, but it's an remarkable read!

If anybody has watched a good food documentaries, please post about it here. I always love to read or watch good films, so feel free to add your recommendations too, okay? :bunchflowers:

Ps/ Hey! Gemme is here, yay! Thanks Gemme!!! :)

TED talks : Reversing Diabetes II (Purdue University)
 

I have not watched this yet, but my doctor is an naturopath and she recommended watching this TEDx video on reversing diabetes II. I will be watching it this weekend.

Documentary
 

Forks over Knives

https://www.youtube.com/watch?v=DZb-35oV_7E

"The feature film Forks Over Knives examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods."

It is a whole foods, plant based diet.

Thanks Dapper for that documentary recommendation! That's an really good documentary. I highly recommend watching it too!

Here's an supplemental Huffington Post article on why eating an plant based diet can save your life and reduce your health care costs (see link below).

https://m.huffpost.com/us/entry/861672


Title of article:

Forks Over Knives: How An Plant-based Diet Can Save America (July 13, 2011).

Meal Ritual's
 

I'm implementing new habits in my breakfast, lunch and supper ritual's. I'm teaching myself new habits. I like omelet's for any meal, but I find that starting my day off with an power packed protein rich breakfast, with raw form veggies, leaves me in better shape, keeps my energy level stable, and is low impact on my blood sugar levels.

Today I made an three egg (brown, cage free, organic too) omelet. I used 1/8-th cup of water and a tiny splash of low salt soy sauce, instead of milk.

Once I pour the egg mixture into an skillet, lightly greased with grape-seed oil, and cook it using an medium level temperature, I prepare the veggies I want in my omelet. I used one rainbow leaf of Rainbow Chard (rinsed off, patted dry, then torn gently into little bits), an small sprinkling of julienned carrots, three tiny roasted garlic cloves and four walnut halves, and a small sprinkling of sunflower seeds.

Once the omelet is nearly cooked to an matte finish, I laid down an slice of Havarti cheese, piled on the veggies and the sunflower seeds. I covered up the skillet and turned the burner off, so it steamed for a few minutes. Once that's done, I fold over the omelet and placed four walnut halves on top, then drizzled about 3 tablespoons of my homemade Tumeric dressing sauce over the finished omelet.

It was very tasty, slightly crunchy, and simply delish!

I saved half of it back for my breakfast tomorrow morning.

Learning to enjoy more vegetables in their raw, uncooked state is improving my health and I feel satisfied longer because the body works harder to break down all the vitamins and nutrients in vegetables that don't necessarily need to be fully cooked and can be enjoyed in their raw state.

:hk20:

SNIP:2) My doctor recommended that I eat an handful of nuts after each meal. There's something about nuts that helps your body to process foods that convert easily into sugar and keeps your blood sugar from escalating off the charts.SNIP>Kätzchen

Maybe incorporating a piece of kiwi each day.??!!??


For this moment, let’s talk about the Kiwi fruit. Studies have showed that Kiwi can be consumed by patients having type 1 and 2 diabetes.
Due to its fiber and fructose found in Kiwi fruits, the glycemic index is extremely low (53). This mean that eating this fruit will not increase blood sugar level significantly.
It contains Inositol necessary for controlling blood sugar levels in diabetics. It enhances the sensitivity of insulin in the human body which can lead to higher absorption of glucose into the cell that lessens the sugar in the blood stream.
Kiwi fruit is low in fat that aid in gaining weight. The weight of type 2 patients need to be regulated so that their diabetes will also controlled.
It has the ability of protecting DNA from oxygen related damage because Kiwi is high in phytonutrients. Though researchers are not yet certain which specific compounds that give a protective antioxidant capacity, they are convinced that with the help of these varieties of flavonoids and carotenoids act as antioxidant, these phytonutrients in kiwi may be responsible for this DNA protection.
Vitamin C and A is present that promotes faster healing process and good eyesight.
Besides it will help lower the risk of cardiovascular disease because it reduces the fats and diminishes the risk of blood clot;
Rich in polyphenols, and potassium, which may function individually to protect the blood vessels and heart.

oh gosh, that's an EXCELLENT idea about adding Kiwi fruit to one's daily dietary intake. Thanks so much for letting me know, Dominique! I had no idea how Kiwi helps control blood sugars. I am adding this fruit to my grocery shopping list! Thanks so much for sharing! :balloon:

Vegan, Organic and Zero Sugar Wins of the Day.
 

Today I went grocery shopping after I was done with my doctor visit. I bought:

Chia seeds, flax seeds, organic vegetables for garden salads, Sesame Tahini Sticks, Walnuts, and a box of Think Think Caramel Fudge, Marcaspone Cheese, French Sheep Feta Crumbles, and Late July Organic Tortilla Chips, and Plant Milk. Oh, and Kiwi Fruit!

http://shop.latejuly.com/img/products/ljs-000298.jpg

Rainbow Chard Albacore Tuna Wrap
 

One of the things I've done to change my food choice behaviors is to severely limit my intake of bread (in general). To cultivate and expand my repertoire of making better choices, I now use large leaf plants to make an wrap or sandwich and substitute Sesame Tahini salad stick toppers to satisfy my craving for bread. However, I still sin regularly by having tiny slices (limited to one slice a day) of low carb, high protein artisan bread which has minimal sugar content, zero content if I can find bread without sugar.

Here's what I made for my lunch today. I made Rainbow Chard Albacore Tuna wrap's. I made four of them in advance. I had one today for my lunch, and I'll have the others as the days go by.

Ingredients:

4 washed leaves of Rainbow Chard
1 large tin of Albacore Tuna.
Mascarpone Italian Cream Cheese
Sesame Tahini Salad Stick toppers
Tumeric powder
Fresh Blackberries.
sea salt and cracked peppercorns.
Chopped Walnuts

Recipe directions:

1) wash and pat dry 4 leaves of Rainbow Chard. Cut the stems from the leaves, and save them to toss in with any vegetable soup you might make in the very near future or save the stems and chop them up to put in your garden salad.

2) Smear some of the Mascarpone cheese on to each single leaf of chard. Use an tbsp on each leaf. Spread it around the center of the leaf only because you will stack other items on top of the cheese.

3) sprinkle Tumeric powder on the cheese.

4) lay sections of the tuna on top, next. One large tin of Albacore Tuna divided up between four leaves of chard.

5) Use sesame tahini stick toppers and chopped walnuts and fresh blackberries to finish.

6) If you have an favorite salad dressing you use that is zero sugar and low fat, drizzle some of it over the contents of each leaf, lightly. ( I use my home made Tumeric salad dressing, which is made from tumeric powder, greek yogurt and coconut oil). Then dress the wraps lightly with sea salt, then crack pepper corns over it generously.

7) roll them up like you would when you make an burrito with an flour tortilla.

☆ ☆ ☆ ☆ ☆ ☆ ☆ ☆ ☆ ☆ ☆

Here's an Web link to explore the aspects of The Paleo Diet, for supplementary reading and for ideas on how to make better food choices:

https://thepaleodiet.com/

☆ ☆ ☆ ☆ ☆ ☆ ☆ ☆ ☆ ☆ ☆

This wrap is low carb, zero added sugar, high protein and is fairly tasty. I'd say it's flavor is more along the lines of an Mediterranean type flavor. Mild, zesty, tasty, and healthy. You can find other ideas for Chard Wraps by googling Paleo Food Recipes online.

Here's what my Rainbow Chard Albacore Tuna Wrap looks like (see picture below):

http://images.ohsheglows.com/wp-cont...7/IMG_3887.jpg

Bon Appétit! :balloon:

J'aime this thread Kat:stillheart: thank you for wonderful options

Alongside spinach, cashews and almonds are some of the best sources of magnesium in the human diet. The fact they are convenient, low carb and delicious is just a bonus.

Magnesium is an essential mineral involved in hundreds of bodily processes, including blood sugar regulation.

The mechanism of action is unclear, but low magnesium levels is strongly associated with both type 1 and type 2 diabetes. It seems to influence insulin secretion, which may be why so many diabetics have low magnesium.

Additionally, clinical trials have shown that correcting low magnesium improves insulin response and lowers blood sugar levels.

good,informative article about turmeric and prediabetes
 

:blink: I can't seem to get the article to post. click the link (sorry)


http://naturalsociety.com/turmeric-a...cumin-protect/

Thank you SO much!

Tumeric is my new "savior." That spice is essential to my overall recovery, as well as magnesium rich foods. Thanks for adding really useful ideas and tips to this forum thread, Dominique! :bunchflowers:

Our friend in the community, DapperButch, posted an great resource about the food industry in the .......Zombie :| thread. Thanks Dapper!

If you haven't watched this documentary, I highly recommend watching it. Here's an trailer for the film, and I think you can even watch it for free online (google is very helpful to find it).

What The Health? (2017)

Medscape Scholarly article on benefits of Plant Based Diet
 

While the proverbial jury is still out on giving plant based diets the full stamp of approval, there is strong indicators of proof that plant based diets will not only improve your overall health, but if you have pre-diabetes issues associated with blood sugar levels and how your body produces and uses its own natural insulin, then this article will give you an better understanding of why changing your normal food choices to an Plant Based Diet, could save your life.

I radically changed my diet to be top heavy on Plant Based foods, which in turn has allowed my bodily processes to self correct in natural ways. I am on an medically supervised diet as prescribed by my primary physician. As well as switching to an plant based diet, I continue to lose weight, my heart function improves and before too long, I won't need experimental medication to aid in correcting my blood sugar issues .

Bonus info to other medically endorsed studies discussing Plant Based Diets is included in this scholarly article.

Title of Medscape article:

Vegan Diet Rapidly Improves Type II Diabetes Markers In Adults (Jenkins, K., February 26, 2018).

LINK: www.medscape.com/viewarticle/893125

I will be back next Sunday to update this forum thread with any news or tips or interesting ideas that pertain to eating Smart Food Choices.

And to say thanks to members of the community for sharing your ideas and your thoughtful contributions.

Until then, may the GQQD Juju of Smart Food Choices be with you all! :balloon:

http://weightlossfromwaistips.com/wp...od-choices.jpg

Katzchen, I just floated over to this thread to let folks know of this film. Thank you for posting this because I don't know how to put up videos like the above.

I was saying in the other thread that I had been feeling like utter crap for 4 months. I was so fatigued, felt physically sluggish, was sleeping all day both days of the weekend. I didn't know what was up. I had no idea that it could be about my increase in eating meat (chicken...from once a week to several times a week) and dairy (from no cheese, to cheese 1-2 times a week) and eating processed foods (from very rare, to somewhat common).

Within a couple of days of eating vegan, fresh foods, I started feeling better. I just started this past Tuesday. Now the weekend is over and I had energy from morning until night for both days, with no naps.

Was it Hippocrates who said, "Let food be thy medicine and medicine be thy food"

Katzchen, I have been taking Tumeric since my colon cancer in 2010. I was off point for a couple of years due to cost, but I have been back on it for a while. Chronic disease is all about inflammation and Tumeric is the butt kicker (well that, and a plant based diet)!

Yes, I believe it was Hippocrates. What a brilliant physician, right?!?!!

I'm not that overweight, but the foods I thought were so good turned out to be poison. Poison as in: sugar, flours, and most types of meat (bacon, any red meat, white meat, etc), except I can have fish in very small portions. But eventually I hope to be entirely free of meat, any animal meat. I am invested heavily for my own sake in correcting my food choices, permanently. And yes, 100 percent agree with you that Plant Based Food choices leave you in the best shape possible, as well as full of energy! :)

Fast forward to 2:39 for the recipe

Thanks Dominique for your post (and the recipe)!

I've been doing fairly well on my anti-inflammatory, plant based diet. I keep losing about a pound and a half as each week rolls by. I'm down 10 pounds since about 5 or six weeks into radically changing the foods I eat.

I have an followup appt in two weeks with my primary care doctor and if my blood sugar count stays below and stabilizes over the next few months, then there's a chance that I won't have to take medication as an intervention in my overall health.

I appreciate all the useful tips and resources that you and others provide. Thanks so very much!

:bouquet:

I'm going to grow both ginger root and turmeric in my garden this year. Turmeric roots are expensive to buy, and are said to be very easy to grow. You can even grow them in a container! I hope this isn't too off topic :sunglass:

Tumeric......
 

Is definitely my new 'savior', my new best friend, for real. I'm actually very interested in growing my own. Sounds like a new adventure and great summertime activity. Thanks for that VERY useful post and no, I don't think it's off topic at all.

Cheers! :bunchflowers:

Forager Cashewgurt & Bolthouse Plant Milk
 

https://i.pinimg.com/originals/70/aa...046b2cd606.jpg

https://www.bolthouse.com/wp-content...20-190x262.png

I buy non-dairy, vegan, organic, zero sugar yogurt at either Trader Joe's or at my favorite grocery store. I use the plain variety in food prep like when I make my Tumeric salad dressing.

Here's the latest way I make my Tumeric Salad Dressing:

2- 6 ounce single serving cartons of Forager Cashewgurt.
1/2 cup plain Bolthouse Plant Milk
3 heaping tablespoons of Tumeric
2/3 cup flax seed powder (organic)
Generous amount of cracked peppercorns
A splash of Sesame Seed Oil (1/4 cup or less)
Filtered water

Directions: put all of the above ingredients into the blender and blend up until creamy smooth. If your finished mixture is thick, add filtered water until it's in an pourable state. Store in covered glass jars and keep refrigerated.

Here's an helpful video about Forager Cashewgurt:

So, guys. I was away at a conference through yesterday morning and the choices of food were limited. I actually didn't have the option to eat vegan, or even vegatarian at some meals (which was surprising, actually). Anyway, I felt like crap for those days. I ate my last meal, lunch yesterday there and I still feel like crap today.

So crazy how much my energy level is impacted by food. I am going to head to the co-op now since the cupboard is empty.

That's the new challenge I face, Dapper. That must have been so hard, not finding the types of foods you need on the menu. Just a few days ago, my friend and colleague from work took us out to dinner. I already knew where we'd go (Olive Garden, her favorite restaurant). So I put some of my own veggies and berries and dry salad fixings (Sesame Tahini sticks, raisins, Chia seeds, and walnuts), and took my own bottle of Tumeric salad dressing. I couldn't have any of the regular Italian cuisine fare on the menu, just their base garden salad and pepperocini peppers. My salad looked awesome and was very filling, after I put my own veggies and stuff on it. Of course, it would have been great if I didn't have to take my own salad fixings, and of course not every restaurant will allow you to do that.

This summer I'm going to be looking for different types of food venues because my favorite places to have lunch or supper, or even breakfast, don't really cater to the vegan crowd.

But, heck yes, I feel better sticking to an plant based diet. The energy one feels is so very uplifting, you feel vibrant and alive.

If you find any good vegan foods at the co-op, I hope you'll share about them here. Happy shopping, Dapper! :flowers:

With this conference they had a buffet each day. A very small one. So, it was not like I could tell them to "hold" the cheese in the items, like I could at a restaurant.

Miyoko Shinner | The Vegan Pantry (2015)
 

Speaking of cheese, lol (or not), I've found a few types of vegan cheese at Trader Joe's or Green Zebra, but they're expensive to buy. Instead, i found an Wisconsin based, zero sugar, high protien Mascarpone cheese, but it's dairy and I break.out from eating even the teaspoon of it that i use, infrequently. So .... I found this book by Google search and I plan to get it soon.

There's lots of ways you can make your own vegan fare at home and I plan to learn how to make my own.

Here's the book:

https://encrypted-tbn0.gstatic.com/i...MRwGutHvmwOzaA

Later on, next month, I'll post about a few of the recipes I try and give a short report about how handy this book will be to have on hand.

In case you are interested in making your own vegan yogurt:

https://www.youtube.com/watch?v=1O-0...ature=youtu.be

oohhhhh, thanks Tantalizing, I've got your link book marked now. Thanks, so very much!

Smart Food Tip: Vegan Rainbow Buddha Bowl with Cashew Tahini Sauce
 

http://images.media-allrecipes.com/u...60/4565466.jpg

LINK TO RECIPE:


http://www.eatingwell.com/recipe/260...-tahini-sauce/

Food Documentaries
 

Cowspiracy 2014
What the Health 2017
Food Choices 2016
Forks Over Knives 2011
Vegucated 2011
Live and Let Live 2013
Food, Inc. 2008
Food Matters 2008
Hungry For Change 2012
Okja 2017
Blackfish 2013
Tyke Elephant Outlaw 2015
Fat, Sick and Nearly Dead 2010 & 2014

That`s an extensive and useful list, thanks for sharing.

My favorite documentaries are Forks Over Knives, What The Health, and Fat, Sick & Nearly Dead. Thanks for your additional listing of food documentaries, Pearl. :rrose:

Thanks for dropping by, Daisy. :rrose:

Today I dropped by my.primary doctor's office for my check up. I'm down five pounds, since last month, for a total loss of 17 pounds since the first week of March. :cheerleader: :cheerleader: :cheerleader:

I dropped by my favorite grocery store to buy a few groceries, mostly plant based foods, all organic, and got a great price on Plant Milk, by Bolthouse Farms.

I am now a firm believer in eating an 99 percent plant based diet. I add to my dietary intake of extra protein by using Think Thin bars (one per day, for dessert after supper ), and I also sparingly use fresh salmon, albacore tuna and mackerel or smoked oysters..... very sparingly, throughout the month. Organic cage free eggs too, sparingly.

Eventually, I will replace fish with fish oil Omega 3 vitamin supplements.

I love the weight loss I've encountered by adhering to an primarily Plant Based diet. :)

Platium Pearl! Thank you so much for this list! :thumbsup:

Katzchen, have you also noticed an increase in energy since you went plant based?

I am wondering if anyone can suggest any vegan cookbooks? I am looking for easy to make meals that also freeze well.

Thanks

Ohhhh, gosh, yes..... the energy I get from eating plant based diet foods is incredible! So far, I've yet to experience any food coma from eating plants. Which is a sure fire sign that your body is getting the BEST nutrition because plants scrub your body free of toxic elements. No meat based diet will ever scrub your body free of toxicity. No more coma land for me, thank heavens.

I have to ask why you're interested in freezing up your fresh foods. Is it because you are short of time to prepare your food? Or is it because you want to take your meals to work or carry with you in case of needing to eat elsewhere?

I can see why a person might want to freeze prepared meals ahead of time, but I was thinking it might not be such an kosher idea because food prep should be fresh. Plants should be fresh. Your time spent in preparing a fresh meal adds toward the time spent to sit down and enjoy a fresh meal.

I don't know though..... maybe someone in our community has experience with freezing fresh foods. I know you did not ask for my own personal take on freezing foods, but consider this:

Fresh food is by far better than consuming food that is not fresh. Also, fresh food is time worthy investment of your time well spent in creating better food behaviors and making better smart food choices. You could prepare an extra salad to take to work with you. If you make some awesome food creation that has a few left over servings, like an vegan casserole or vegan pizza or vegan soup, I could see refrigerating it for a couple of days, but the benefits of eating fresh foods outweighs the need to freeze or refrigerate.

But I think this is an worthy discussion to have because it's an examination of sorts which requires us to hold ourselves accountable to making better choices, eating fresh foods vs foods that are not freshly made, and it's good to sort out important matters to help create and foster an environment that supports smarter food and health behaviors.

I have yet to buy the vegan cookbook I featured in another post, but tomorrow is the day I plan to go by Powell's bookstore, to see if I can find a good vegan cookbook, at an good price.

Dapper, let's keep talking about time related issues as it concerns Plant Food Diet choices.

If I find a bunch of resources for you tomorrow, I'll post about them, ok?

Cheers,
Kätzchen :)

Oh for certain fresh is better than frozen! I have a surgery scheduled for June, and I need to have prepared food, so I can just microwave it while I am recovering. I know it is not the best, but it is what it is!

I forgot you posted that book!