Planning for Meals, Eating for Health

I am writing this blog for people who want to get started on a Whole Food Plant Based (WFPB) lifestyle for health.  When I found Forks Over Knives, I was fortunate to be retired, and had time to experiment with planning. It was challenging, but I was motivated by my high cholesterol and coronary calcification.  Whatever your motivation, I want to help you to NOT GIVE UP!   Starting out the way I describe is not fancy or beautiful.  It is plain whole food, cooked simply.  It takes a little while for taste buds to adjust to the more subtle flavors of beans, potatoes, and greens lacking the enhancing meat, oil, butter, and salt which we are used to.  But change of taste does happen! At this starting point, remember we are eating to live, not living to eat. If you are old enough, you can remind yourself that you do know what sugar, butter, and olive oil taste like, and agree

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Shopping without Psychosis

The concept of weekly meal planning is out there.  But for me, making a plan of recipes and sticking to it has never worked well. Stuff happens, a meal is missed, the groceries bought for that meal go bad, the rest of the week’s meals are off schedule, and the ingredients don’t get used. I did find that I was often pretty good at putting together a meal with the groceries at hand, especially now that I was Whole Food Plant Based (WFPB), because vegetables are very friendly with each other: you can combine most of them with good results.  So what I decided to do was to make a shopping list based on the categories of food I want us to have eaten at the end of the week (based on nutrition), to buy food which we like in each category, and then put it together one meal at a time, depending on how hungry we are, what we

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Getting Started, Keeping It Simple

The previous post showed five points on getting organized to make whole food plant based (WFPB) meals, with no added refined sugar or oil.   The first point is setting your first goal: just get food on the table in a way that you can handle without going completely frantic.  Been there.   The second, making a list of staples that you always have on hand for a default, or go-to meal.  This will also be your major (weekly-ish) shopping list.   In this post, I’ll share my shopping list as an example.  There are no menus to go with it, as I don’t plan exact meals per se in advance.  We are at a beginning stage, where we just want to have basic meals that fall within the guidelines of the WFPB diet, so that we don’t freak out and end up at a restaurant or a take-out, with no good options.  So the worst that can happen is

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How I Came to the Whole Food Plant Based Lifestyle

Here’s what happened:  At age 70, and by chance, I watched two documentaries on Netflix, and the answer to a question which had bothered me for years became clear.  I had noticed, through 47 years of medical practice, that diseases which were rare in medical school were gradually becoming more common.  Back in the late 1960’s and early 70’s, we were told to be aware that men whose grandfathers had died in their 80’s, and whose fathers had died in their 70’s, were now dying in their 50’s, of heart attacks.  Coronary bypass was a new operation.  Also, irritable bowel syndrome, auto-immune diseases, and cancers that used to be rare, seemed to be more common in the later years of my practice.  Why was this happening?  Obviously, it was something in the environment, but what?  Contamination in the air?  Pesticides?  Acid rain?  All of the above?  What could people do to protect themselves? I stayed in a state of mild

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