NUTRITION IS THE KEY TO HEALTH

It's Time To Take Back Your Life

Category: Diet (Page 1 of 3)

Diet, food, Keto, The Mediterranean Diet, Whole Food Plant Based Diet, Noom, Whole 30, Weight Watchers

Struggling with My Diet

April 2, 2024 /

Nutrition is the Key to Health Podcast

It is April now, and I have been on my whole food plant-based diet for a about four months now. I did have some meals that I flexed out, but it has remained about 96% plant-based. My weight has recently plateaued with a 36 pound weight loss, and I am struggling to move the needle.

Don’t get me wrong, I am very excited that I have lost the weight I have, but I am struggling with my “personality tendancies”. I have a tendancy of “rise and repeat”, so I am not varying my diet as much as I should be.

I do not know a lot of recipes for plant-based dinners that are quick and easy. I have cookbooks and the recipes are only a search away, but I tend to run out of steam in the very early evening. Most of that is contributed to my pain in my feet, hip and back. What is that from? I think it is a result from years of inflammation that has resulted into several chronic diagnoses.

What have I been eating? Well, for Breakfast, I have oatmeal with blueberries, strawberries, flax and cinnamon. Lunch can be a salad or protein shake, with a EarthChip Organic Vegan Protein, banana, greens, applesauce and plant-based milk. Dinner is generally a pot of homemade soup or chili with with plenty of beans and veggies, or if I am in a pinch, I make a quick bean burger, loaded with Dijon Mustard and veggies. My snacks can be hummus and chips, or hotsauce and chips. I have stopped alcohol now about 7 months now, and to tell you the truth, I miss the habit of the wine and cheese while I was cooking dinner, but I don’t miss the increased blood pressure or the poor sleep that always followed.

I have ordered some Anthony’s Textured Vegetable Protein, which is gluten free, and non-gmo. I have also ordered some Butler Soy Curls. I hope both of these will give me some new options to increase my protein intake and give me some quick and easy meal ideas like tacos and burritos, with veggies, and hotsauce. I think the soy curls might be excellent for my own fajitas, with bell peppers, onions, mushrooms, squash, and hotsauce.

One pot dinners are really my goto now. I eat to fuel my body and not feed my face. I do not need a full three course meal. The one struggle I am really having a difficult time with is yogurt. I love yogurt each night as a sweet snack with granola or fruit. I try not to eat too much fruit at night though. I have noticed that it increases the pain of my inflammation the following day.

This week I have increased my walking to at least 30 minutes a day if it is not storming. This is spring and I am in Texas. I have gotten some cabbage, both green and purple, and I am going to nail down a recipe to substitute for my chicken salad. That is always a quick and easy sandwich if I am ever caught at night, either not feeling well or simply too tired to cook. Also, I need to prep salads and have them ready to go in containers so I can pull, dump and add dressing, and I have a healthy meal. Things like this will ensure, you do not hit the local drive-thru or order a pizza.

I do need to find some recipes for soy blocks. One that I can crumble into a stir-fry or scramble. Theses will add good options as well. I have not gotten into the soy meats yet. I drink a ton of soy milk, but not meat as of yet.

I have some vegan cookbooks, but I will say that the meals are more complex than I would like. I also have Plant-Based on a Budget Quick & Easy, by Toni Okamoto along with her other book, Plant-Based on a Budget. She has some good idea recipes, but in my opinion, she uses too much oil in all her recipes. So, I constantly have to substitute vegetable broth, apple sauce or other things . The jury is still out on the healthy benefits for someone that has to stay away from nuts and oils. She uses a great many of both in her recipes.

My advice to you, is to think about your favorite meals you loved and consumed prior to your diet restrictions. Now, try and nail down a recipe that tastes exactly like it. Get creative and think outside your box. I didn’t think this was possible until one day. I made a recipe of a cold slaw salad and when I closed my eyes, it tasted exactly like my southern potato salad recipe I used to make to accompany my sloppy joes and barbecue ribs. This is a win/win. Anytime I can incorporate cruciferous veggies into my diet, is a good thing being a cancer survivor.

As I told you before, change will not come overnight, and I am your living proof. You must grow your own recipe book with things you like. I tried keeping all the recipes in all the books and marking the pages, but I could never find the recipe I was looking for, when I needed it.

I hope this helps and gives you some encouragement to move forward in your journey to a healthier life. Only you can do this, it is not going to be done for you. But, I can tell you, the benefits far outweigh the effort!

Alicia

Disclaimer

The following above article may contain affiliate partner links.  I could earn a small commission, at no cost to you, for any qualifying purchases.  

This blog is for entertainment and informational purposes only.  The information contained within this blog is not intended to diagnose or cure any medical condition.  I am not a physician, licensed dietician or physical therapist.  

This blog is the result of my personal experiences and what I chose to do for a healthier lifestyle.  As always, before you begin a diet, exercise program or add supplements, please consult your healthcare professional.

Check Out My Podcast

March 30, 2024 /

Welcome and thank you stopping by. I have just recently started a podcast to correspond with this blog, so you can consume the information in the way that is best for you.

You can find my Podcast on the following services:

Apple Podcast, Spotify Podcast, Google Podcast and RSS Feed.

You can go to those services and search for:

Nutrition is the Key to Health Podcast

I would love it if you would join me, and my journey to take my life by through my successes and struggles. I hope to see you on the Inside.

Alicia

Navigating Stress: How Your Plant-Based Diet Might Suffer

March 14, 2024 /

Nutrition is the Key to Health Podcast

Hey there, fellow plant-based friends! Today, let’s dive deep into something that doesn’t get talked about enough in our community, or any community really: stress. That’s right. Stress doesn’t just mess with your mind; it can mess with your diet too. So, grab a cup of herbal tea, and let’s unpack how stress can throw a curveball at your plant-based lifestyle.

Picture this: You’re cruising through life, proud as a peacock of your vibrant new diet, and are proud of the weight you have lost. But suddenly, stress comes knocking at your door like an uninvited guest. Whether it’s a job loss, family drama, or just the chaos of everyday life, stress can sneak up on you when you least expect it. And when it does, your diet might take a hit.

Let’s break it down.

  1. Emotional Eating Escapades: When stress hits, your emotions can go haywire. Suddenly, that tub of ice cream in the freezer starts whispering sweet nothings to you. Emotional eating is real, folks, and it doesn’t discriminate based on dietary preferences. So, instead of reaching for those comforting treats, try to find healthier ways to cope with stress. Take a walk in nature, meditate, or call up a friend for a good old-fashioned vent session.
  2. Convenience over Compassion: Stress can turn even the most dedicated dieters into lazy cooks. When you’re overwhelmed, the last thing you want to do is spend hours in the kitchen preparing elaborate meals. And that’s where convenience foods sneak their way into your shopping cart. Sure, that frozen pizza might seem like a lifesaver at that moment, but relying too heavily on processed foods can leave your diet lacking in essential nutrients. So, try to strike a balance between convenience and compassion by opting for quick and easy whole-food meals whenever possible.
  3. Budget Blues: Let’s face it: With current inflation, food isn’t always cheap. Not just healthy food but anything you buy nowadays. Have you seen the price of Diet Coke or a bag of your favorite chips? How about eggs and vegetables? And when money gets tight, stress levels can skyrocket. Suddenly, you find yourself pinching pennies and cutting corners wherever you can. But unfortunately, that often means skimping on quality foods in favor of cheaper alternatives. While it’s totally understandable to be mindful of your budget, try to prioritize nutrient-dense foods like legumes, grains, and fresh fruits and veggies. Your body will thank you for it in the long run.
  4. Social Struggles: Being a lone plant-based eater in a sea of carnivores can be tough on a good day. But throw stress into the mix, and suddenly social situations become a minefield of temptation and frustration. Whether it’s navigating family gatherings or dining out with friends, stress can make sticking to your vegan guns feel like an uphill battle. But fear not, my plant-powered friends! With a little bit of planning and a whole lot of confidence, you can weather any social storm that comes your way. Who knows? You might even inspire a few meat-eaters to give veganism a try!
  5. Mindful Munching Goes MIA: One of the cornerstones of a healthy diet is mindfulness. Paying attention to what you eat and how it makes you feel can help you make informed choices that support your overall well-being. But when stress rears its ugly head, mindfulness often goes out the window. Suddenly, you find yourself mindlessly munching on whatever happens to be within arm’s reach, without giving a second thought to how it affects your body. So, the next time you feel stress creeping in, take a deep breath and remind yourself to slow down and savor each bite.

Stress and diets might seem like unlikely bedfellows, but the truth is, they’re more connected than you might think. By being aware of how stress can impact your diet and taking proactive steps to mitigate its effects, you can stay true to your plant-based principles even in the face of life’s many challenges. So, the next time stress comes knocking, remember: You’ve got the power to nourish your body and soul with compassion, no matter what life throws your way.

How to recognize stress eating-

If you look deep into when and why you stress eat, I think you will find some common themes:

Financial Stress: This is one of the most difficult stressors to combat. You are in a state of fight or flight 24/7 wondering how you are going to keep the lights on or pay the mortgage. Your job hunt seems to be going nowhere in today’s current market. Every time you reach for your phone or turn the news on, you hear how another five companies just announced layoffs. The three hundred resumes that you submitted haven’t generated but a handful of callbacks, and somehow, they chose to go with another candidate that fits their needs.

Medical Stress: Maybe one of your family members is going through a medical diagnosis and you are wondering where you will find the money to help them. Worse yet, that family member is you, and you are wondering how you will navigate this rabbit hole with a favorable outcome.

Relationship Stress: Is your relationship suffering? Maybe you are married and you and your spouse have taken a break. Or, maybe you are single and your relationship is going nowhere. You think maybe it is because you have lost yet another job, and now your confidence has been stripped. Now, when you are in interviews you bring in the lens through which you view yourself and that is, “the imposter syndrome”. Know matter how many self-help podcasts you consume, you cannot seem to shake it.

Boredom Stress: You have no money to go do anything. Your friends and family have stopped calling. Your family thinks you will ask them for money, so it’s crickets. Your friends think you just aren’t fun to be around and the invites have stopped. So, you are alone with your thoughts and the TV. That half-gallon of ice cream or bag of chips is calling your name. You try to fight back the urge, but it always wins. Why?

No one form of stress is worse than the other. Maybe if you got news of a terminal illness for yourself or a loved one. I think that tops all stressors on the immediate side, but financial stress is very long-term. The one thing you do know is that you keep reverting to your old ways of eating and you feel like crap. All the gains you made, are quickly going out the window. The weight comes back, so do the headaches and you have a feeling of malaise.

Ways to calm your mind

  1. Deep breathing exercises
  2. Journaling and getting all your venting/concerns out in a safe space
  3. Read a book
  4. Go for a walk
  5. Spend some time with your children or pets
  6. Color (the adult version with pencils)
  7. Draw or paint
  8. Other hobbies as well

All of these things can help get your mind off your situation. Just know that their are others out there. Maybe you can find a supportive FaceBook group. Just get out of your old routines. Routines can be our Achilles heel! When stess hits, we tend to slide back into our routines before our health journey began. Fight this urge!

Need a journal? You can find beautiful journals in my Etsy Store:

https://thefeatheredowlco.etsy.com

Thank you for all your support!

Alicia

Sixty days into my new plant-based diet

February 5, 2024 /

Nutrition is the Key to Health Podcast

For those who are just landing on this post and don’t know my backstory, for the new year, I started a new plant-based diet. I was sick and tired of added medications and new diagnoses. I decided to undertake a Whole Food Plant-Based (Vegan) lifestyle change, to see if I could turn this train around. On this website, you will see “plant-based” and “vegan”, used interchangeably, even though there are differences.

Where I began

I am one of those people, that when I make up my mind to do something, it is at that moment, that I go all in. I don’t need to wait for a Monday to roll around, or the first of the month to start a diet. I figure, why prolong your efforts? Just do it! I have started many diet changes on Friday nights.

During my journey, just when I was getting into a grove of my new plant-based lifestyle, I walked into the kitchen one morning to a puddle of water on the floor. My refrigerator had completely gone out, rendering everything in it and the freezer, not fit to eat. I had to toss everything, including all my fruits and veggies.

I began my hunt for a new refrigerator, which was no easy feat. I made the purchase but had to wait a week for delivery. Then, there were another two days to get it up and running and cooled to the proper temp for food. This was a huge setback for my already achieved gains. 

I reverted to eating the SAD diet again of meat, dairy, processed junk foods, and diet cokes. Drive-throughs saw me every day. I had no way to store fresh vegetables or other healthy items until the new unit arrived. This proved to be costly in so many ways, both to the progress I had gained and my pocketbook. My weight quickly returned to its top figure, and my blood work values increased back to dangerous levels.

I am using my lab results from late November and comparing them to my early February 2024 results. 

The following were milestones and are very encouraging for roughly 8 weeks of a 90/10 percent WFPB ratio diet (and the 9 days of being forced back into the SAD diet). Keep in mind that I still had cheat items such as cheese and half and half creamer I was attempting to overcome.

My results after just 60 days

  • I lost 30 pounds (without exercise) at the time of this posting.
  • Cholesterol – decreased by 66 points.
  • Triglycerides – decreased by 20 points.
  • LDL – decreased by 4 points.
  • LDL Calc Chol – decreased by 27 points.
  • Vitamin B-12 increased by 241 points.
  • Vitamin D – increased by 2 points.
  • Iron – no change
  • My blood pressure decreased from an average of 155/90 to 145/85.
  • My inflammation markers decreased significantly.

Who wouldn’t kill for these types of reductions? In less than 60 days, and without any pills, I saw this much benefit, and all because I stopped the meat, dairy, and processed foods. I know people that have been on several drugs, that haven’t seen this kind of progress. They also have far more potentially dangerous side effects from the drugs, than the benefits they are receiving. I didn’t want that to be me.

Concerns when starting a plant-based diet

Let’s sum up all the concerns that I, like most others, have when contemplating going on a vegan or plant-based diet.  You have to know that I was not your average bear.  I was facing some extremely difficult confirmed vitamin deficiencies that only got worse due to the chemo.  So to say I was reluctant was an understatement.  Here are just a few of my concerns:

  • I will not get enough protein  I have issues with muscle wasting due to an autoimmune diagnosis.  This was huge for me.  My creatinine did decrease slightly so I am going to implement protein powders, tofu, and other things to increase protein intake.
  • I will not get enough Vitamin B-12 (I have been on shots every week for most of my adult life.  Eating a plant-based diet increased my B-12 by 241 points. During this time, I lowered my supplement intake of B-12 by 30,000 mg a week.  Mind-blowing.
  • I will not get enough Vitamin D  I lowered my supplement intake by 30,000 UI a week and it still had a small gain. Another known diagnosed deficiency I was concerned about.
  • I will not get enough iron This was critical to me.  I have iron deficiency anemia and since the chemo, I developed CIA (Chemo Induced Anemia) where I had to undergo IV Iron Therapy.  My iron and RBC values remained the same and slightly improved on the plant-based diet.  Also mind-blowing.

There are a few things that I learned from my results. I will have to pivot in the upcoming months in the area of increasing my protein. I knew my rapid weight loss was most likely a loss of muscle mass because I was not exercising. I haven’t tried tofu yet, so my protein has been mainly beans, lentils, potatoes, and soy milk. I have to begin supplementing with vegan protein powder, tofu, and other products. 

I also must start building my recipes in Cronometer for an accurate calculation of all the macro and micronutrients. Tracking my eating up to dinner is a breeze.  However, I, make a lot of soups.  This just simply takes time and effort on my part. I do not cook by a recipe but by a canvas.  For those that know, you know.  No two soups are the same.  What I am craving, time constraints, and using up the veggies in the frig that are nearing expiration, all play a role in what goes in.  So, calculations on this can be difficult, but I will try and figure this out. 

How did I do it?

The changes that I made were common sense changes and some very specific changes to correct my microbiome. 

  • No meat.
  • No dairy.
  • No fish.
  • No alcohol
  • No soda
  • No granulated sugar. I subbed Allulose in coffee, and dates, and maple syrup in recipes.
  • Plant-based milks of soy and almond were subbed for dairy.
  • The goal was to eat one salad a day. (sometimes I didn’t make this).
  • I stopped using all the cashews and nuts that the YouTube recipes suggested and subbed cannelloni beans instead. It sounds bad but it works wonderfully, especially in dressings and sauces.  This was a tip I picked up from Nutmegnotebook.com  Thank you, Tami!
  • I tried to zone each meal/snack and consume protein 
  • Ate as much as I wanted on the salads and soups.
  • Ate organic sprouted oats 5 times a week for breakfast, loaded with berries, bananas, and flax, along with nutritional yeast.
  • Began eating starch with each meal in the forms of pasta, potatoes, and rice.
  • Cut out nut butter for now.
  • Stopped flossing, and got a personal WaterPik.
  • Only use distilled water to brush my teeth, and to rinse my mouth.
  • Stopped using fluoride toothpaste and began using  Boka Nano-Hydroxyapatite Toothpaste.
  • Diligent about the water that when into my mouth and stomach. The goal was to reduce/eliminate fluoride.
  • Began tongue scrapping morning and night.
  • Oil pulling one to two times per week with organic cold-pressed coconut oil.

Final thoughts

I am remaining on a plant-based diet. These gains (along with similar past gains) have convinced me a plant-based diet is more beneficial to my health, and that eating meat and dairy is detrimental. 

Each time I ate plant-based, I attempted to disprove this theory.  I didn’t want to believe I could get complete nutritional values from plants.  However, each time, my bloodwork proved me wrong and showed me that I gained more iron, and RBC values on a plant-based diet, along with reductions in cholesterol and triglycerides. My inflammation markers decreased and I had more energy. I am now a true believer. The lab numbers just don’t lie every time.

As I move forward, I am going to pivot with a few key changes. That is what you do. You get benchmark values, follow a lifestyle change, and then check those values again to see if you are moving in the right direction. If not, assess and pivot.

I am still in the baby phase of learning this way of eating, but I know it is far healthier than any animal, fish, or the products they produce.

What’s your new journey? No time let the present.

Alicia

*As an Affiliate Partner, I could earn a small commission at no cost to you, if you purchase any qualifying purchases.

This blog is for entertainment and informational purposes only.  The information contained within this blog is not intended to diagnose or cure any medical condition.  I am not a physician, licensed dietician, or physical therapist.  This blog is the result of my personal experiences and what I chose to do for a healthier lifestyle.  As always, before you begin a diet, exercise program or add supplements, please consult your healthcare professional.

I have already lost 14 pounds

December 30, 2023 /

Nutrition is the Key to Health Podcast

Just two weeks on a plant-based diet

Two weeks into transitioning to a whole food plant-based diet, has yielded tremendous results for me already. I have already lost 14 pounds and that was with a few cheat days, and no exercise at all. I am almost on a 99% plant-based diet. I have a few hold outs, but I am working on letting those go.

One of those holdouts was cheese. I had the last cheese last night, so no more. Now, I have to concentrate on the splash of half and half, with my morning coffee. My goal is to transition to a morning green tea, higher in antioxidants and lower in caffeine. If I can accomplish that, I will not need the half and half. I will just have my green tea with a squeeze of lemon. It’s hard trying to tackle everything at once. Overwhelming one could say, I am very accustom at starting new diets. I usually go all in.

How have I lost the weight? Learning and prepping to change your diet from the Standard American Diet (SAD) to a WFPB diet is no easy task, I am not going to lie. With other diets, the foods were restricted but not taken away, so it was easy. With a WFPB diet, you have to find substitutes for those favorite go to items like oil, eggs, beef or chicken stock and so on. It takes hours of research and reading, to gain knowledge and get ideas for your new recipes. So, give yourself a bit of a break.

Caloric warning

I would urge caution here. All your replacements for diary are generally cashew-based and cashews are loaded with calories and fat. You can eat 1000 calories of cashews in a day quickly. Then, incorporating a great many seeds in addition blows your caloric intake for the day, and both contain oil.

Prevent and Reversing Heart Disease

You might be leaning toward a whole food plant based diet due to a cardiac or vascular disease diagnosis. If that is so, then your menu gets a bit more difficult for substitutes. In his book, Prevent and Reverse Heart Disease, Caldwell Esselstyn, Jr., M.D., restricts this diet even further. Dr. Esselstyn says you must be on a WFPB diet with no oil, no nuts, no seeds and no avocado. Also, you must eat greens 6 times a day with a light steam and chew. So, smoothies don’t count. It is strict, but he has gotten results like you wouldn’t believe. His patients were heading into by-pass surgery, and had severe blockages. He put them on this strict diet, under a physician’s guidance and the disease reversed itself. So, you cannot really argue with his results.

Spoiler alert – shopping takes twice as long

Shopping is an ordeal now. You must pay attention to all leafy greens and fresh produce in the fridge, and make sure they don’t go bad. This was like being in a dark unfamiliar room and trying to find the light switch on the wall, a little luck and a lot of hunting. You have to learn to coordinate meals and times with expiration dates. You also have to read every label!!!!! I cannot stress this enough. Just because you find it in Whole Foods, doesn’t mean it’s healthy! They have the same amount of highly-processed foods that every other store does. They just charge more.

You’ll be surprised what you can find under the Kroger store brand, Simple Truth Organic. A word of caution, read the front. The Simple Truth sign, on both the conventional and organic, look the same. There will only be one small word, “organic”. So, make sure it says organic! Especially on your soy and nut milks.

I hit some snags

I did start to eat far more potatoes and pasta than I would normally eat. I haven’t worked in the rice yet. I am a bit hesitant due to the arsenic load in brown rice. I am also attempting to go oil-free and low sodium. Like everyone else, I was always under that assumption that extra complex carbs were stored as fat. In recent studies, they have found data that disproved that theory.

I was cranking along losing about 1.5 pounds every day or two. Then, I noticed some acne on my face, bloating and my schedule was off. This wasn’t due to the bean intake, because I love beans and my system was already used to them.

As far as the blemishes go, I do not generally have acne, so I was trying to find the culprit. I also noticed various spots on my chest and arms that itched. When I would eat whole grain pitas or breads. I would develop an instant stuffy nose, and a bit of a butter-fly rash that would come up immediately on my face, and would last a few hours. I knew it was something in my diet. I suspected it might be the increased gluten.

Although I am not gluten intolerant, I do now think I might have a gluten sensitivity. I have switched everything over to 100% whole grain, specifically wheat. I began eating far more bread bread products than I would normally eat, and my body was not used to it. So, I think this is probably the culprit, only time will tell. For now, I will be cutting back on the wheat products.

Also, the last three days, I have not incorporated any greens into my meals. That was when I noticed my weightloss came to a complete stop. So tonight, I will have potatoes, greens and veggies and see how I fair tomorrow.

Plate construction

My plate looks a lot different these days. I can honestly say that I am NOT hungry at all. There are times I have to make myself eat my morning oatmeal and fresh fruit. I have switched to Allulose instead of sugar with my coffee. I could be that. I think I read it had some appetite suppressing functions as well.

For the make up of my plates, I am trying to shoot for 45-50% veggies, 20-25% starch, 15-20% fruits, and 5-10% fats, depending on what I might be eating for the meal. Sometimes this is difficult due to the nuts and seeds. They add more fat and calories. I am trying to get protein, carbs and fats in each meal or snack, so it is a zone method.

With that said, there are some nights where you just want to consume something without thought and get into bed. I think getting used to time and building of this diet definitely comes with a learning curve. For now, it is plant-based yogurt with some cinnamon granola. Be careful with the granolas! Most are not healthy and loaded with calories.

Oil is my nemesis

I did try and remove all oil from my diet in the beginning, and literally went down a rabbit hole with the “make your own sour dough bread, pizza crusts and tortillas.” This requires a great deal of kitchen utensils I do not have currently, so this will have to come in stages. It can be costly and very time consuming. I am still working on this. More research is needed.

But for now, I am trying to get bread and tortillas that have the fewest ingredients, with the least oil. I am not typically a big bread eater but tortilla chips and dips are my weakness.

The most difficult conversion I have, is my homemade salad dressing. It was a simple olive oil, balsamic vinegar, garlic, salt and pepper dressing that I adored. I could eat two salads a day on this. I could use it for a marinate, or dip for bread. It was so versatile.

I am still struggling to find something that replaces this taste. I have tried lemon juice, dijon mustard and many more, but it is just not the same. I refuse to buy bottled dressing. I haven’t bought bottled dressing for years since I discovered my dressing, but now, it is off limits. Not a happy place to be. I have stopped eating salads. I have to find something fast!

Your one requirement

Going to the store now, will take you more time than you ever thought possible. First, you have to read every label, until you get used to all the new products. Second, you tend to go to multiple stores to get all the things you need. There is CostCo, Kroger, Trader Joe’s, Whole Foods and Sprouts. I have found I get different things at each store. Crazy, I know. Then, you might have to resort to Amazon to get those hard to find items.

I hope you are gearing up for your New Year’s Resolution and whatever diet you choose, I wish you the best of luck! We are approaching New Year’s Eve. So, if you find yourself at home, now would be a great time for some lifestyle change research for the new year! Going on a WFPB diet takes a bit more time to adjust, in my opinion.

Alicia

Disclaimer

The following article contains affiliate partner links.  I could earn a small commission, at no cost to you, for any qualifying purchases.  

This blog is for entertainment and informational purposes only.  The information contained within this blog is not intended to diagnose or cure any medical condition.  I am not a physician, licensed dietician or physical therapist.  This blog is the result of my personal experiences and what I chose to do for a healthier lifestyle.  As always, before you begin a diet, exercise program or add supplements, please consult your healthcare professional.

Breast Cancer: A personal journey

December 20, 2023 /

Check out my podcast, Nutrition is the Key to Health at the link below. You can find it on Apple Podcasts, Spotify, Google and RSS Feed.

https://www.buzzsprout.com/2340649/14766031-a-personal-journey.mp3?download=true

You might be wondering, why all this interest in diet? Well, I am on a journey. A journey to try and reclaim my health. I found that if I put it out to the world for all to see, it holds me more accountable. So, this is my journey.

In 2019, I was unexpectedly diagnosed with Stage III Metastatic Triple Negative Cancer. I didn’t even find it, my cat did. The diagnosis was a shock. No one in my family had ever had a history of breast cancer. Where did this come from? Why me?

The doctors told me this was an extremely aggressive cancer. I was thrust into the conventional therapy wormhole. I was given multiple chemotherapies, radiation, and surgeries, but fell short, and could not finish either therapy due to complications. This was before I knew about a plant-based diet, and the effects it can have in assisting cancer patients overcome their disease. It didn’t matter, I didn’t want to eat anyway, not even with all the steroids.

By the grace of God, I am still here to write this blog and I don’t know how. There were ten women I met when with my diagnosis of TNBC. Some had lower stages than I, and some were bouncing from trial to trial due to their Stage IV diagnosis. 

All the women have passed within about a year and a half except me. So, I am currently trying to educate myself on transitioning to a plant-based diet to see if I can overcome some of my health hurdles. I have found Dr. Kristie Funk MD on YouTube via Physician’s Committee for Response Medicine (or PCRM.org), and have gotten a lot of information from her and the channel. So, she, along with the others I have listed in my resource page on this blog, has helped me in my quest to further educate myself on diet and exercise.

I will say that chemo and radiation are the gifts that keep giving. For any of you who have gone through it, you will understand what I am saying without any explanation. All cancer therapies come with great costs, some more than others. When I say costs, I am speaking of financial costs and health costs. The drugs that save your life, can eventually kill you. They are not without risks.

When I was diagnosed, my cancer had already metastasized to my nodes. I had a tumor in my axillary region (under my arm), that was larger than most women’s tumor in their breasts. The primary tumor in my breast was large. Triple Negative is the second most aggressive breast cancer, taking a back seat only to Inflammatory Breast Cancer.

When I was in chemo, I would talk to the other people next to me and I would always ask what kind of cancer they had. They would return the question, and I would say Triple Negative Breast Cancer ( or TNBC), the next words out of their mouth were always the same, “I’m so sorry.” That wasn’t a warm feeling. I felt like I had a death sentence and everyone knew it but me.

All the other women I was there with that had Triple Negative, did not make it. They all passed within a year or two. So, I feel a bit guilty that I am still here. For some reason, God didn’t think it was my time, I still have work to do. 

Triple-negative is a disease that likes to return quickly and when it does, it is always at Stage IV and has metastasized to all organs, brain, and bones before they find it. I would call that, a point of no return.

The therapies after that are, in my opinion, for the forward movement of science and science only. At this point, they are throwing every drug and trial at you that your body can stand. I am not sure if there is a TNBC Stage IV survivor in this world. I am going to have to do a bit of research. I am sure there might be, but very few. 

For those that have more troubling diagnoses’, I am just wondering if conventional oncologists would use strict vegan diets along with conventional therapies if the survival outcomes would be greater? But then, will they ever do that due to cancer and their therapies, being “big cash cows” and financially huge for the doctors, facilities, and big pharma? That is food for thought. 

We all hear of those stories of curing cancer and beating it back in submission. First of all, you never “cure” cancer. Cancer is living in our bodies all the time. It is just activated into a disease state when our bodies can no longer fight and the cancer replicates or divides faster than our cells can. Then we lose all hope of keeping it under control. 

Second, I truly believe if I had refused the conventional therapies at my current disease state, and attempted a “diet only” approach, I would be dead within six months. When I came out of my fog after the diagnosis, I asked my oncologist, if I didn’t do anything, how much time would I have. He came back with “6 to 8 months, hard to say really.” 

I believe that there are certain times when we have to intervene with conventional therapies, and then follow with a diet to achieve a successful outcome. I also believe that each human being is different, and what might work for one, doesn’t work for all.

You and I have much different meanings of the word “success”, than the doctors. For instance, success to us, is a cure, and we get to live. Success to a doctor is an extension of the patient’s life of 3-6 months beyond what the patient would have without any treatment. 

There were a lot of things I wish I had known before going into my journey with breast cancer. I had a lot of sleepless nights on all the steroids and in pain, so I tried to put my time to good use. I wrote, and self-published Your Journey Through Breast Cancer, What You Don’t Know, Can Hurt You. In case you or your loved one have recently received a diagnosis, it will help you navigate the storm. 

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I have also created a matching corresponding lined blank writing Journal, to accompany the book. One of the things that got me through this difficult journey was journaling. It was a lifesaver. 

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Regardless of your lot in life, the nutrition you choose to put in your body, is the key to your health, whether you are battling diseases or not, “you are what you eat!”

Welcome to my journey. 

Alicia

Disclaimer

The following article contains affiliate partner links.  I could earn a small commission, at no cost to you, for any qualifying purchases.  

This blog is for entertainment and informational purposes only.  The information contained within this blog is not intended to diagnose or cure any medical condition.  I am not a physician, licensed dietician or physical therapist.  This blog is the result of my personal experiences and what I chose to do for a healthier lifestyle.  As always, before you begin a diet, exercise program or add supplements, please consult your healthcare professional.

New Study From Stanford University – Vegan vs Omnivore Diet in Identical Twins

December 19, 2023 /

Nutrition is the Key to Health Podcast

According to ForksOverKnives.com, there was a groundbreaking randomized clinical trial, that Stanford University just completed. The findings were published in JAMA Network Open on November 30, 2023.

Research Scientists took 22 pair of adult healthy identical twins (which inherently possess the same DNA) and put one on a vegan diet (plant-based only), and one on an omnivore diet ( a diet that included meat, eggs, dairy and fish) for 12-weeks.

You can find the article in the link below-

ForksOverKnives

The outcomes were such, that the study was picked up by Netflix, and a docu-series will be airing covering this groundbreaking research on January 1, 2024, called, You Are What You Eat, A Twin Experiment Here, and the trailer can be found at the following link, You Are What You Eat Trailer

According to Forks Over Knives (FOK),

“With the help of identical twins, a team of researchers at Stanford Medicine have uncovered some of the most compelling evidence yet that a vegan diet can significantly improve heart health in as little as two months.”

For the study, they took baseline blood tests and recorded their initial weight of each participant. Researchers then placed one twin on a vegan diet, while the other ate a diet that included meats, eggs, dairy and fish. At the halfway mark, they again took more blood and body weight. They switched the participants. So, those that the one on the vegan diet, was now on the omnivore diet and vice versa. At the end of the trial period, more blood and body weights were taken from each participant.

“The researchers ensured that both diets were as healthful as possible, with both the vegan and omnivore diets containing ample vegetables, beans, fruits, and whole grains and minimal sugar and refined starches. The omnivorous diet additionally included chicken, fish, eggs, cheese, and dairy. For the first four weeks, breakfasts, lunches, and dinners were provided via a meal-delivery service seven days a week for all participants. For the final eight weeks of the study, they prepared their own meals.”

Results

“The findings suggested that a healthy plant-based diet offers a significant protective cardio metabolic advantage compared with a healthy omnivorous diet.”

Specifically, the researchers found, “that, at the halfway point, the twins eating vegan had already seen significant improvements in their cardiometabolic health, with lower LDL cholesterol, insulin, and body weight. By the completion of the study, the vegan group had reduced their LDL by around 14% and their fasting insulin levels by 20%. They’d also lost, on average, 4.2 pounds more than the omnivorous group.”

This is definitely food for thought as we head into the new year!

Alicia

How to make a New Year’s Resolution-

December 19, 2023 /

Nutrition is the Key to Health Podcast

What is your New Year’s Resolution?

With the holiday’s almost behind us, and large quantities of food and beverage consumed, everyone is thinking about those pending New Year’s Resolutions. After all, they are just around the corner.

How do you even make a resolution and set yourself up for success? Well, here are a few tips and tricks to get you started.

First, you must find a quiet moment and sit down with a piece of paper and pen. Take a serious inventory of your life in the areas areas that are important to you (feel free to add other areas if you wish).

  • Work
  • Finances
  • Spiritual
  • Health
  • Family
  • Friends
  • Relationship

Next, in each of those areas, and list how happy you are on a scale from 1 to 10 (with 1 being the least happy and 10 being the most happy). Look at your numbers. Are the results where you want them to be, or is there room for improvement? Be honest, this is the only way it will work!

Then take a look at those that are low scoring or which areas might be most pressing for you. Maybe your health is catapulted to # 1 because you just had a heart attack, or diagnosis of cancer. Maybe your marriage is heading for divorce. Next, ask yourself what are three to five things you can do to help you reach your goals for the end of the year. Write those down under each category. Remember, this is your inventory not others in your life.

Also, you need to write down realistic goals for each category you choose. Please do not say that you want to loose 100 pounds in six months. While that is a lofty goal and something you might want to achieve, is that really healthy? Keep this simple.

Keep in mind what you want the end result to be. Maybe you want to loss thirty pounds, or reduce your debt by $5,000 dollars. Maybe you would like to find a relationship, or say goodbye to one that is not working. How about doing nightly readings on scripture or watching motivational channels on YouTube? How about vowing to increase your exercise by 4 times a week for just 30 minutes. These are all small changes that can greatly impact your goals in the right direction over the course of the next 12 months, and have a positive effect on your outlook on life, as well as your mood.

Getting buy in

Now that you have your category list and three to five things in each category to help you reach your goals, you need buy in from friends and family. This is where you have those frank conversations, and ask for a little support.

Maybe it’s telling your friends or coworkers, that on your girl’s night out, you will be abstaining from alcohol. Instead of ordering that glass of wine or margarita, you can choose to replace it with a virgin margarita, virgin Bloody Mary, or even water. They need to support you and not give you grief. If it becomes a big issue time and again, maybe you need to take a step back from that friend(s) or family member for a while.

Remember, this is your life and you are choosing to improve it, by making these small changes, you are helping redirect the outcome. If they cannot support your goals, well then, I think you have your answer. You don’t need to be around toxic people when you are trying to inject positive changes in your life.

Blocking time for your resolutions

It is important that you look at your schedule and add small blocks of time during the week for the things you need to do (say 15-30 mins). This will help you keep on track. If you want to get four walks in a week, then add those thirty minute blocks to your schedule and try to stick to them. Understand that life happens, and we all get off track. The important thing is that we don’t stay there. The next day, get back on that horse!

Small blocks work best, say under 30 minutes. If you try and block hours at a time, you most likely will not do well at achieving your goals. After all, we all have responsibilities, but make sure you are making a bit of time for you and those things that are important to you.

Some things you can do to increase the joy in your life

  • Journaling
  • Gardening
  • Woodworking
  • Reading
  • Meditation
  • Walking
  • Biking
  • Swimming
  • Prepping meals/cooking
  • Writing
  • Listening to music
  • Playing an instrument
  • Playing with your pet or children
  • Church
  • Volunteering
  • Learning a new language/software program or instrument
  • Birdwatching
  • Hiking
  • Take a relaxing bath and practice some deep breathing
  • Yoga

The list is endless. We are all unique and have different thing we like to do, but keep in mind your goals, and make sure you are moving in the direction of those goals.

Happy New Year and may all your goals be achieved!

Alicia

A day in the life of you

December 18, 2023 /

What is your why? Let’s take a look. Grab a journal and let’s get started. I am going to ask you to take a serious inventory of what you eat on a daily/weekly basis. Write everything down. Don’t worry, this is only an initial exercise for the first week. You will not have to log your intake past this point unless you want to. The one thing is you will need to be is totally honest with yourself or this will not work. I want every stick of gum logged.

I am going to write a scenario and I want you to see if you recognize any of these hamster wheel behaviors.

The routine

You wake after a not so good night’s sleep. You’re already tired. You put on the coffee while you take a shower. You have a cup of coffee while getting ready for work. You head out the door and swing into either you neighborhood Starbucks or fast-food drive-thru. You grab a Frappuccino and a morning combo meal. As you are sitting in traffic you consume both.

When you get to the office you have another coffee/soda before you head to a meeting. Everything is gone off the rails at work, and now you and your team are in crisis mode. Your stress level just increased even more. You head to the vending machine for a RedBull/Soda. You are hungry, so you grab a candy bar or chips too.

At lunch, you drive thru another fast-food line and get another combo meal with a soda or head to a restaurant. You down that and get on with your day.

Around 3:00 pm, you feel like your tank is running on empty, so you grab another soda/coffee/RedBull, and some more goodies from the vending machine.

You’re heading home from work and traffic is terrible. While you are sitting in traffic, you think to yourself, “There has to be more to life than this.” Once you get home, you are so tired, you just want to order DoorDash or a Pizza and call it a night.

You get in bed on your cell phones or tablets. You can’t sleep well for thinking about life’s little problems, like living paycheck to paycheck (or hand to mouth). You are worried about how you are going to pay for those mounting student loans, medical debt or credit cards. Each of those are big green monsters living under your bed. You get up sometime during the night and grab whatever you can find and begin stress eating. Maybe it’s cookies and milk, chips or something else. By the time you stop, half the bag is gone.

You go back to bed and finally fall asleep around 2 or 3 am. When your alarm goes off, you wake so tired and unrested, you head for the coffee pot, get in the shower and rinse and repeat the day. This is your life. This is a hamster wheel that I cannot seem to get off. This is a freight train that is about to hit a wall going 80 mph. How do I stop the madness? Does any of this resonate with you?

The outcome

Now, let’s say you logged your food and beverage intake for the entire week. Looking back on what you logged, what nutrients do you think you actually ingested? Nutrients that fuel your body so it can repair itself, and provide you with the daily requirements to make sure everything is working properly? Most likely, not many. In fact, wouldn’t you say that you did more harm than good with the high-fat, highly processed, sugary and sodium bombs you consumed that were layer is caffeine? Ask yourself, how is your body supposed to recover from that, day after day, year after year. At some point, it just cannot.

You body screams for help and breaks down. This is when diseased starts to occur. Things like high blood-pressure, diabetes, depression, GI issues, sleep apnea, heart, vascular, cancer and autoimmune. They mount one after one and you cannot see to get off the disease freight train.

You have now added more medication, procedures and diagnosis’ to your life. This means more missed work time, and expensive dangerous medications the doctor tells you that you will take for the rest of your life.

Remember those CDC stats I mentioned? Almost 75% of Americans are obese or overweight. As well as 50% of Americans have been diagnosed with high blood pressure and are on medication. There are now twelve year old children are being diagnosed and put on medication for high blood pressure. What do you think their future holds? After all, we most likely began our journey in our thirty’s or forty’s and they are starting at pre-teen ages! If case you missed the stats, here is a link..

CDC Stats Link Home

Welcome to your WHY! Why, you should want to change these habits and create a better plan for what you give your body. Our body is like a temple, and this is how we treat it. We only get one, and it’s not too late to change your course. I don’t care how old you are. Change starts with you and only you. Let’s turn this train around!

Commit to the change and let’s get started.

Alicia

Which is the healthier diet?

December 17, 2023 /

Vegan vs Keto, or somewhere in the middle?

I don’t know about you, but this is the most confusing part of trying to decide which eating plan to follow in my new journey to a healthier lifestyle. I have been on both a vegan diet and a keto diet, and achieved significant weight loss on both. My concern comes with a high fat Keto diet and what effects it will have on my systemic health, especially my cardiovascular system. Then, there is the concern of some limiting factors on a vegan diet like like B12, protein, not to mention increased fructose intake.

If you look at the photo above, you realize the animals in that picture are notably some of the strongest (if not the strongest) animals on this earth, and they don’t eat meat. That’s right, they are fully powered by plants! Common sense would tell you they ALL can’t have it wrong. Right?

I looked up vegan plant-based athletes to see what I could find. What I found were some jaw dropping stories. Some of the world’s greatest record holders in every sport are vegan, and their stories are incredible. Below are just a few of those stories. You can find them in weightlifting, skiing, surfing, race car, cycling, swimming, NFL, NBA and NBA and just about every sport you can think of.

Just a few vegan athletes

Ruth Heidrich – Is one of the most impressive stories I’ve read. She was a marathon runner who was diagnosed with Stage IV Breast Cancer. She was given a death sentence. She refused all chemo, radiation, and hormone blockers and sought the guidance of Dr. John McDougall, MD.

McDougall is a functional medical doctor, who placed her on a strict vegan diet and exactly two years from the date of her diagnosis, she not only beat her cancer into submission, but she completed her first Kona Ironman Triathlon, becoming the first vegan and cancer survivor to do so.

At 86, she went on to complete five more Ironman competitions. She holds over 900 trophies, 8 gold medals in the U.S. Senior Olympics. She has competed in 67 marathons to include Boston, New York and Moscow, and all while powered by plants!

Fiona Oakes – British runner and vegan since the age of six. She has completed 50 marathons and holds four world records. She holds the world record in an event where she ran 7 marathons on all seven continents, and took the fastest aggregate time. All, powered by plants.

Carl Lewis – is a track and field superstar and has been vegan since 1990. He won eight world championships titles and nine Olympic gold medals. It is difficult to deny the power of plants when you look at his story.

Pat Reeves – British runner, turned power lifter. At age 32, she was diagnosed with a terminal genetic cancer (14 brain tumors). She adopted a vegan diet, and her cancer went into remission, there was no evidence of tumors remaining.

In 1982 she took up powerlifting and began to compete. In 2019, she was told she had three months to live, due to a car accident that left her with crushed lungs and pulmonary fibrosis. She has refused to submit to the disease, still power lifting at age 76 and still breaking her own records.

Scott Jurek – Named one of the greatest runners of all time. Scott eats a plant-based diet and has given it credit for some of his greatest wins. Although there are too many to list, he holds the world record for running the 2189 mile Appalachian Trial Run. Not a run for the faint at heart. Scott has won over twenty-four marathons to date.

A personal account

I spoke with a woman that was diagnosed with terminal metastatic cancer from a prominent medical facility in California. The doctors told her she had just months to live and to get her affairs in order. She moved back to Texas to be closer to family. She refused all treatments, went fully vegan (specifically 100% organic) and exercised 8 hours a day as a spin class instructor. She only drank Fiji water and changed to all natural products in her environment.

After six months, she went to an area oncologist to get additional scans. She wanted to see if her efforts were paying off. The doctors could not fine a trace of any tumors left in her body. The doctors looked on with disbelief and asked her what protocol she was using to cure her cancer. Her response, “I am vegan”. They all scratched their heads in disbelief. Plant power once again.

I don’t know about you, but I am seeing a common thread in these accounts.

Cancer + vegan + exercise + positive attitude = cancer remission (in some incidents)

Not all people find these kind of results. I lost my mother to cancer, so I understand not all stories have happy endings. There are an estimated 2 million new cancer diagnosis each year, and over 608,570 deaths that are attributed to cancer alone. For some, it’s a second chance. For others, it is a death sentence.

My personal journey

In 2019, I was diagnosed with Stage III Metastatic Triple Negative Cancer. This was an extremely aggressive cancer. I was thrust into the conventional therapies of multiple chemotherapies, and radiation, and surgery, but fell short and could not finish either therapy due to complications. This was before I knew about a plant-based diet and the effects in can have assisting cancer patients overcome their disease. It didn’t really matter, I didn’t want to eat anyway, not even with all the steroids.

By the grace of God, I am still here to write this blog, and I am currently trying to educate myself on transitioning to a plant-based diet. Chemo and radiation is the gift that keeps giving. For any of you that have gone through it, you will understand what I am saying without any explanation. All cancer therapies come with a great risks, some more that others.

When I was diagnosed, my cancer had already metastasized to my nodes. I had a tumor in my axillary region (under my arm) that was larger than most women’s tumor in their breast. The primary tumor in my breast was large. Triple Negative is the second most aggressive breast cancer, only taking a back seat to Inflammatory Breast Cancer.

When I was in chemo, I would talk to the other people next to me and I would always ask what kind of cancer they had. When they would ask me, and I would say Triple Negative, the next words out of their mouth were always, “I am sorry.” That wasn’t a warm feeling.

All the women I was there with that had Triple Negative did not make it. They all passed within the year. So, I feel a bit guilty that I am still here. For some reason, God didn’t think it was my time.

Triple negative is a disease that likes to return quickly and when it does, it is always at Stage IV and in all organs, brain and bones before they find it. I would call that, a point of no return.

The therapies after that are, in my opinion, for the forward movement of science and science only, I am not sure if there is a TNBC Stage IV survivor in this world. I am going to have to do a bit of research. I am sure there might be, but very few.

We hear these stories of curing cancer and beating it back in submission. First of all, you never “cure” cancer. Cancer is living in our bodies all the time. It is just activated into a disease state when our bodies can no longer fight, and keep it under control. Second, I truly believe if I had refused the conventional therapies before me, and attempted a “diet only” approach, I would be dead within six months. When I came out of my fog after the diagnosis, I asked my oncologist, if I didn’t do anything, how much time would I have. He came back with 6 to 8 months.

I believe that there are certain times which we have to intervene with conventional therapies, and then follow with a diet to achieve a successful outcome. I also believe that each human being is different and what might work for one, doesn’t work for all.

You and I have much different meanings of the word “success”, than the doctors. Success to us, is a cure and we get to live and go on with our lives. Success to a doctor, is an extension of life, 3-6 months beyond what the patient would have without the treatment.

There were a lot of things I wish I knew before going into my journey with breast cancer. I had a lot of sleepless night, so I tried to put them to good use. I wrote and self-published this book in case any of you might have recently been diagnosed or you have a loved one that got the news. It is on Amazon and I will put the link below, just click on the book.

Regardless of your lot in life, the nutrition you choose to put in your body, is the key to health.

Welcome to my journey.

Alicia

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