A Healthy Breakfast?

I read many different blogs, websites, and books.  It's dangerous to ALWAYS agree with EVERYTHING someone says.  At times I read things just to keep my brain hopping despite my contempt for the author and subject matter.  Group Think is unhealthy.  Typically I can find a glimmer of truth or agreement on almost everything. Conversely, I can also find some BS in things I typically enjoy reading.  Case in point: THE HEALTHY BREAKFAST.

This is a quote from a blog I really enjoy reading. No, it's not a vegan or plant based food blog but they're bringing food and healthy eating into the equation.  I don't typically confront writers in the comment section of their blogs on things I disagree with because I think it is ill-mannered and tacky.  I'd never "shout someone down" if I heard them speaking in public so I believe it is cowardly to hide behind a keyboard and do it online.  Just my opinion.  HOWEVER... :)

Okay, seriously, here is the quote: "After your morning workout, try this healthy breakfast:"

• 2-4 whole eggs
• 1 cup assorted berries
• 4 slices bacon (or turkey bacon)

Breakfast Benefits:

• Having meat in your first meal will slow the rise of blood sugar, helping your energy levels slowly increase steadily throughout the day
• The good fats found in eggs help raise testosterone levels, and also promote healthy brain function.
• Dark berries – like raspberries – are low on the glycemic index, they’re also high in healthy fiber. Raspberries have also been shown to lower cortisol levels (a stress hormone).

Seriosly, 2-4 whole eggs.  That is the cholesterol equivalent of 2-4 Big Macs! Plus, bacon on top of it.  At least the dark berries are mentioned.  My guess is the writer is  Paleo because there are lots of protein and no breads (good thing). 

So, there are many people out there claiming many different things for health and well-being.  There are some extremely smart Paleos and some extremely smart plant-based eaters.  It's really up to an individual choice as to how we eat.  Never, ever follow someone blindly without conducting your own unbiased research.

My research was done on myself.  I tried many different things to get my lipids in line.  When I first began P90X I'd eat copious amounts of eggs, bacon and red meat to get "bigger".  I also saw my cholesterl numbers skyrocket.  I gave the plant-based diet a  60 day test run and it worked beautifully and I haven't looked back.  So it works for me. 

Find what works for you!

Insanity

Einstein is often credited with the following quote: Insanity is doing the same thing over and over and expecting different results.  Whether Einstein actually coined the term is not important. I'm certain we've all fell victim to that area though, right? I'd think to myself, "If I just keep at it I will get the results that I need!" Yet often when we find ourselves in a hole the last thing we do is stop digging! 

I have a work associate that has changed her eating habits and has done a fabulous job of losing weight.  When she first started she was at least 100 pounds over weight.  She started following Weight Watchers and it has been a tremendous blessing in her life.  However, she has now hit a plateua but still has about 35 pounds to lose. 

Unfortunately, she really isn't open to suggestions.  She has no intention of adopting a plant-strong diet - even for a brief period to jump start her metabolism.  When discussing things with her she is confident that she is eating a healthy diet.  She is well-intentioned but very much ill-informed.  For example she told me the other day that coffee was good for my heart.  Really? This is an intelligent person.  However, she is a microcosm of society.  She hears of ONE study that indicates coffee is good for your heart and buys it hook, line and sinker.  The meta analysis is too old school apparently.

We had a conversation the other day and were talking about our love of avocadoes.  She informed me she loves to slice a 1/4 avocado and put it on her fried egg and cheese sandwich for breakfast.  BINGO.  Okay, so you've hit a plateau and are eating fried egg and cheese sandwiches with avacado? I love avacodoes but also realize they are calorically dense.  Combined with fried eggs and cheese? Wow.

If you're experiencing a plateau I recommend a food journal.  Write down everything you eat and see where there might be some holes in your eating.  Better yet, use a food budget.  I kind of hijacked this idea from Dave Ramsey.  He teaches that we should spend our money on paper, on purpose before each month starts.  I say write down what you are going to eat each week on paper on purpose. If it's not on the food budget then don't eat it.

Hopefully fried egg & cheese sandwiches will not be on your budget.

Something Like a Guinea Pig

I started and stopped this blog once before.  This current time around things seem to be going smoother.  I still have a steep learning curve and I realize my site is not even close to being one of the best or brightest on the web.  Yet, I still am getting a modest amount of page views on weekly and monthly basis. Here are somethings I want to improve upon:

• Become more intentional in my posts.  Make a long-term schedule and begin to write strategically and systematically.  That's more of my personality so it would be best anyway.  Now, I write extemporaneously and although it can be fun it also is not organized enough for the long haul.
• Photos - Begin shooting my own photos of food I cook.  Now, I use stock photos which is working in the interim but I really want to share some of my masterpieces with you.
• Videos - sometimes the only way to "get" something is to see it in action.  Writing out how to prepare a pomegranate to eat would take for ever but it would be easy to show it, right?
• Professional - I will upgrade to a professional style blog that captures the essense of what I want to accomplish.  I want readers to be able to easily print off recipes and this one doesn't really provide that. I want you to be able to search by recipes or ingredients. 
• Spread the word - I want to make it easy for you to share this site with others via social media or any other outlet.  One day you will want to do that.
• Humor - I want to add some levity to the conversation.  I'm actually a funny guy but much of my writing comes across as serious.  The last thing I want to be is a sullen and serious plant eater.  BORING! Trust me, I'm not so I have some work to do. I'm not mad at the world and don't have a vendetta against carnivores.
• Cartoons - who doesn't enjoy a good cartoon?  I have two children that are great artists and I want to get them involved with an ongoing strip.  Maybe some self-deprecating satire aimed at pretentious plant eaters.  Lighten up!

So, I have a set number of views I want to get at before investing my own money into this project.  I'm brainstorming creative names that better captures the site as well as setting a writing schedule with specific subjects. 

I want to thank everyone that has visited to this point and I want you to know I am intent on improving the site and eventually evolving into a must view place for healthy eating, fitness and random thoughts.  You've endured the infantile stage of this blog and one day you can say, "I remember when that blog was not what it is now!"  Or if you're a hipster you will say, "I really liked his site before he went all corporate and Hollywood.  What a conformist."

Thank you for stopping by!

Killer Cornbread

My family enjoys eating chili - especially during the long, cold winters in Michigan.  Chili was one of those dishes that was easy to make based solely on veggies and beans (sorry Texans).  One of the sides that we typically used was cornbread but most recipes require eggs and milk. Last night I decided to adapt.

My wife has been baking muffins from a great cookbook titled Give Them Something Better.  The book is from The Seventh Day Adventist church.  The recipes often substitute applesauce as a binding agent.  I decided to use that same trick for cornbread and it worked beautifully!

The cornbread was a big hit.  It was moist and sweet and crunchy on the bottom.  It was a nice complement to spicy chili sans carne.

Ingredients

1 cup corn meal

1 cup all purpose flour (working on something better)
4 tablespoons sugar

4 tsp baking powder

1/2 cup applesauce

1 tablespoon ground flax seed mixed with 1 tablespoon water (allow to stand 3-5 minutes)

1/4 teaspoon salt

2 tablespoon oil divided (will try to eliminate next time)

1 cup almond milk (I used unsweetened)

Directions

Preheat oven to 450.  Set cast iron skillet on burner. Blend all dry ingredients together.  Pour in wet ingredients and mix thoroughly.  Pour remaining tablespoon oil into skillet and spread around bottom and sides.  Pour in mixture and place in oven.  Cook for about 20 minutes or test doneness by inserting a toothpick into center.  When it comes out clean the bread is done.

Enjoy!

Casting Your Pearls Before Swine

Where do you get your protein is probably a question I field more than any other.  A close second would be, "what about calcium?  Won't you get brittle bones?" At times questions are asked in a genuine inquisitive manner but at other times they are presented in an acerbic, condescending manner.  So, how is one to respond?

When I first began my plant-based lifestyle I was all fired up and filled with information and ready to spread the good news.  I wasn't attempting to proseltyze but share the positive changes in my sugar, cholesterol, and weight.  Not everyone was happy to hear what I had to say.  Some were but not many.

Then people began to ask questions in an accusatory tone.  I suppose asking someone where they get their protein is an okay question when the USDA and Got Milk has brainwashed them.  However, I didn't understand why they were so nasty about how they inquired.  I've had people approach me with the idea that eating a plant-based diet was borderline cultish or just plain anti-American. 

I've never judged people for how they eat.  I understand that eating is a very personal endeavor.  As people we revert to how we were raised for eating and often that evokes strong memories of when life was simpler and less stressful.  The other day I was making a large pot of vegetable stock and my wife commented, "Mmm, that reminds me of growing up."

How do I respond, then? 

I do my best to keep things as simple as possible. I don't breakout into the minutia of plant-based eating.  It took me several times through Engine 2 Diet, Eat to Live, and the China Study to even have a small amount of knowledge.  I was unlearning many things and then relearning them.  The process took some time.  Why would I expect someone to "get it" with one conversation from me?

I struggle with the nasty people.  I often want to tell them to eat their way and I'll eat mine and we see who dies of heart disease first! But I don't.  *sigh*.  I take on the responsibility of a teacher.  Repetition, repetition, repetition!  Faith comes by hearing and hearing and hearing and hearing and hearing. At least they're asking, right.

I don't bash meat or meat eating.  I do my best to explain to people that processed foods, sugar and high-fructose corn syrup are just as deadly.  Understand, I am not a "true" vegan but a person that follows a plant-based diet.  We get to the same place but we're taking different modes of transportation, so to speak.

In the end then there really are no swine for me to cast my pearls.  They are people in need of knowledge, information and education.  Jesus made a great statement once: "First the blade, then the ear, then the full corn in the ear."  Changing from the stereotypical American diet to a plant-based diet is a process.  Plus, I don't have all of the answers.  There are myriad amount of bloggers, authors, and doctors spreading the news about plant-strong diets.  Maybe I simply planted or watered the seed.

Let's get busy planting and watering.

The Case of the Disappearing Cholesterol

Too many people in my family die of heart disease and live with heart-related issues on a daily basis.  I suppose my family is no different than most as heart disease is the #1 killer in the United States.  The sad thing is that it is a preventable disease.  Our politicians bloviate about guns while remaining reticent about the self-inflicted epidemic of obesity, heart disease, and diabetes.  (Side note, I don't want the government involved I am simply want to expose its hypocrisy). 

Today, I searched back to my cholesterol results from January 2011 and my cholesterol was dangerously high. My HDL (good cholesterol) was extremely low and my LDL (bad stuff) was way too high.  The only thing that was looking borderline good was my triglycerides.  At the time I was doing what my doctor said so imagine my frustration when it only became worse!  That's when I started researching a plant-based diet.  My doctor told me the standard pablum of to eat filet mignon when eating steak, only skinless chicken breasts.  I was also supplementing with Shakeology.  The stuff  tasted phenomenal but didn't dent my cholesterol.  So I decided supplementation was a waste of time and money. 

I ordered three books from Amazon: Engine 2 Diet, China Study and Preventing and Reversing Heart Disease.  I spoke with my wife and shared my results and my aversion to going on medication without first exhausting everything in my power first.  She was onboard and has been 100% supportive from the beginning.  My nature is to research and come to my own conclusion on things.  The books arrived and I quickly began to devour them.  

Admittedly,  I didn't know how to cook.  I simply ate a lot of salads and fruit but I started.  The research seemed to be solid.  Honestly, what did any of these three men have to gain for me being plant-strong?  They weren't trying to surreptitiously move the needle for animal rights groups just trying to get people to eat healthier.  I was hooked. 

After eating a plant based diet for two months my total cholesterol decreased by 25%.  I was ecstatic but it still was too high.  I made the decision that my new way of eating was not simply a "wait and see" but a new way of life for me.  I continued down the plant strong path and become more knowledgeable in preparing delicious and healthy meals.  I never asked my family to join me.  However, some of the dishes I was preparing were better than the "meat and dairy" version.  

My next annual physical was in February 2012.  This time my cholesterol decreased an additional 29%.  In less than one year my total cholesterol went from 253 to 133!  People ask if it's difficult to maintain my plant-based intensity and honestly it is.  My vegan friends have something inside them that despises the use of animal products which is a strong ally and empowerment.  My Adventist friends have a religious reason for not eating meat.  For me however, it isn't the meat that's a problem - it's the prepackaged convenience foods (ie chips).  

Two years into plant-strong life and I am still doing well.  It is imperative for me to read up on plant-based diets.  I really enjoy Dr. Joel Furhman's writing and was recently introduced to Jeff Novick and Brendan Brazier.  I intend to order some of Novick's Fast Food books and Brazier's Thrive soon.  

My next-year goal is to have my LDL, HDL, and Triglycerides to be 60 each.  That would give me a total cholesterol of 125 (if my math is right).  Over the next 11 months I am going to be diligent about hitting that number and losing about 15 pounds as I prepare for my first spring triathlon.  I want to be fit inside and out and live a long and prosperous life. 

God bless! 

How Do You Get Protein and Calcium?

I just returned from my annual physical and had full blood work completed.  I was tested for cholesterol, sugar, calcium, protein, you name it and I was tested for it.  My doctor is still extremely pleased with my numbers and said "whatever you are doing is working."  That, "whatever I am doing is following a plant-strong diet.

I'd like for a 60-60-60 number.  I want my HDL to be 60, triglycerides to be 60 and for my LDL to be 60.  It's doable and by this time next year I will do everything in my power to get there (without medication).  According to research, total cholesterol below 150 is virtually heart-attack proof.

When I discuss a plant-based diet with people they inevitably ask, "how do you get your protein?" and "won't your bones break without dairy?"  These are probably the most common misconceptions and ignorance.  Vegetarians, vegans, and plant-strong people continue to educate and reeducate the masses on these two objections.

First of all plants have protein.  Some plants, calorie for calorie, have more protein than meat, dairy, or eggs --- without saturated fats and cholesterol.  Plus, plants have fiber and animal products do not.  My doctor tracks my protein numbers and they are doing very well.

Do we need protein to build muscle? Yes, but one can gain sufficient protein to build muscle through plants.  It is my understanding that Tony Horton, the creator of P90X, follows a plant-based and gluten-free diet.  He is pretty muscular.

What about calcium?  Well, the countries that have the most cases of broken hips, etc are also the same people that consume the most dairy.  There is a breakdown somewhere in our understanding don't you think?  Plants contain calcium.  Let's think about the animal kingdom.  Cows, where most people get their milk, stop drinking milk when they are weaned.  As do horses, elephants, gorillas --- all very powerful animals that eat plant based diets.   How do their bones remain strong without milk?

If you're considering adopting a plant based diet don't allow all of the uneducated and ignorant people persuade you out of it.  I've been following a plant based diet for 3 years and I am healthier now than I have ever been.

Teaching an Old "Dog" New Tricks

One of my many interests is genealogy.  I recently received copies of 3 of my 4 grandparents death certificates (1 is still alive, yeaaa!).  All three died of some sort of heart disease.  Now, most people would say, "it's in your genes" but I don't buy that load of poppycock.  The reason heart disease is "in our genes" is because we haven't changed our poor eating habits.  I made that change about 2 years ago and it's made a huge difference in my life and health.

My grandma fried everything! My grandpa ate everything she fried.  I am convinced he lived longer than her only because he ate oatmeal everyday for breakfast and that acted as a partial deterrent to his inevitable demise caused by heart disease.

Change is hard - we all know that.  Changing when one is older is even harder but not impossible as this story indicates. I have many members in my family that are curious about how I eat but they never take the "leap of faith" to actually give it a shot.  I'm inspired by Daniels story, dedication, and honesty.  I'm all going to steal his line, "you're fine, until you're not."

If you're on the fence take a 10 day challenge like is mentioned here.  Who knows, it just might change save your life.

The Logic of Convenience and Smoothies

I'm constantly surprised (when will I learn?) when people I trust, and admire use logic on some things but not on others.  Yes, we all have our sacred cows that we protect (unfortunately) but people that use logic in one area and not in all areas totally confuse me.

For example, I there is a person I admire greatly because of his scholarship in the realm of economics.  He is bright, well-spoken, funny (yes, this economist is), and cutting edge.  However, his approach to a biblical tenet shocked me.  "I'm Catholic and that is what we do," was his response on this particular tenet.  I was thinking why don't you use the same rigor and scholar that you use in the discipline of economics that you use in bible study and you might have a different perspective.  So, many zombies that follow this particular person will adapt all of his views even though he blindly accepted some based on tradition.

Another example is the idea that smoothies are bad because they aren't chewed and the fiber is basically destroyed in the blending.  The person that suggested this is one of the main people that helped convert me to a plant-based diet through his books.  Yes, this guy is many times smarter than me and has more experience in the realm of nutrition but I have the propensity to challenge things I hear even from experts. 

My first thought was what about split pea soup?  Split pea soup is one of the most nutritionally sound foods available.  It's high in fiber and filled with healthy plant protein.  When I cook it, it basically breaks down into a thick liquid.  Since I don't add meat there really is nothing to chew.  I don't chew soup.  So is split pea soup bad for me? Great rebuttal.

My second thought was baby food.  After babies are off mother's milk they often go to pureed vegetables and fruit.  It can be bought in jars or mixed at home easily.  We made our own at home because I'm just a cheap skate.  I don't know about you but my children didn't seem to have a fiber problem when they were eating plant-based food that was pulverized to mush.  Applesauce, is that not good?  You see what I'm getting at?

Now in both instances I still love reading articles and books from these men.  They are brilliant but that doesn't stop me from thinking for myself.  Kind of like the Bereans during the time of the Apostle Paul.  They were open minded but verified what he was telling them was truth.  I'm not disparaging or even minimizing the impact they've had in my life.  It's my life, however an I refuse to mindlessly follow anyone.

Convincing people the benefits of a plant-based diet can be a daunting job.  I don't want to give them unnecessary hoops to jump through and make it difficult. 

Cheers, bottoms up on that green smoothie!

Veggie Burgers: The Beginning

Early in venture of eating a plant based diet I used pre-made vegetarian food.  I remember buying spicy black bean burgers and giving them a stamp of approval.  The more I ate them, however, they began to taste processed and kind of like solidified oil.  Maybe it's the law of declining marginal utility or maybe they just aren't that good but I stopped buying them.  Plus, at $4.00 for a box of 4 that's pretty salty.

I began experimenting with my own version of a veggie burger.  I don't want my veg burger to taste like dead cow - but I want it to taste good.  Most of my efforts have failed miserably and end up getting deep sixed.  The good thing about making veg burgers is that the mixture can be tasted during the process and adapted without waiting until the cooked product.

Last night I got decent reviews from my family on a new burger.  If I were to rate them I would give them 3 out of 5 stars but I am really picky about how my food tastes.  Both my children ate their entire burger and didn't complain because their were serves sans cheese. 

Here is the basic recipe:

Ingredients

2/3 cup rolled oats

2/3 cup cooked and cooled quinoa

1 can rinsed and drained (very well) chick peas and then smashed

1 tablespoon hummus

1 tablespoon fresh diced parsley

2 tablespoons finely diced jalapenos

1 tsp each, chipotle powder, garlic salt, chili powder, onion powder, and coriander

Directions

Blend all ingredients together thoroughly.  Wet hands and gather a handful of mixture and roll into a ball and then flatten into a patty.  I prefer thinner patties.  Fry in a skillet until browned and cooked through.  Serve immediately and top as you like.

I will continue to work to perfect the veg burger.  There are an unlimited amount of combinations that should be tried, such as beet burgers, pecan burgers, use black beans, different herbs and spices.  These will only get better. 

Christmas Dinner: Soupapalooza

I have 3 brothers, 16 nieces & nephews and my own 2 children.  On Christmas day we meet to exchange gifts and "break bread" together.  All of my brothers are great cooks and our meals are interesting.  I'm the only one, however, that follows a plant-based diet.  They are all very respectful of my eating style, though. This Christmas we're having a soupapalooza so to speak.  We will all make  a huge crock of soup and shamelessly plug for King of the Christmas Soup bragging rights.  I'm making what I call Southwest Vegetable Noodle.



Ingredients
 2 quarts of vegetable stock
1 seeded and chopped green pepper
1 seeded and chopped red pepper
1 seeded and chopped yellow pepper
1 coarsely chopped onion
2 cans of drained and rinsed black beans
2 garlic cloves crushed
1 can of chopped and seeded chile peppers
1 can of diced tomatoes
1 package of fajita seasoning
salt, pepper, and cumin to taste
2 cups of your favorite twisty pasta cooked
1/2 cup chopped cilantro
serrano peppers if you desire additional heat

Directions
Heat stock pot and add onions and peppers and cook for a few minutes add garlic and cook for an additional minute or two.  Toss in all other ingredients (except cilantro) and allow to simmer for 20 minutes.  Toss in cilantro and simmer for 2-3 minutes and serve piping hot.

Optional
Some people enjoy corn or avocado or tomatillos.  The great thing about cooking is that there are no rules.  Get in there and change things up and have fun!

Cooking is My Business and Business is Good

My profession and my passion really do not intertwine.  My Monday - Friday grind is that of an analyst in the world of commercial finance.  The gig is not bad, it pays well and I have a good team.

Cooking is my passion.  My family is extremely tolerant of my adventurous style.  Instead of fighting them on eating vegan I've forced myself to become increasingly creative, while maintaining a strict budget, and found ways to make fruits, vegetables and grains taste --- well tasty. The result has been a  plant-based menu that everyone appreciates with an occasional deviation.
I'm also a cook book junky.  Even prior to embracing a plant-based diet I loved cook books.  I'd watch the Frugal Gourmet and others on TV and devoured their books and I still do.  I just do my best to modify and adapt.  For example, in one of the Frugal Gourmet's books he has a recipe for Gumbo.  I've eliminated all meat and oils and it tastes great.  I visited NOLA over the summer and had a bowl at the Acme Oyster House and can honestly say mine is competitive.
It's extremely difficult to be 100% original while cooking.  I would never, ever plagiarize another's work intentionally.  I am however influenced and inspired by dozens of different chef's and writers.  I start with one of their recipes and usually make it better - at least for my family.  I'm like that old 3M commercial: We make things better.
I'm going to do my best to share some of my best recipes to help you in your journey to improved health.