That's what I figured, if it's good quality salmon though I'll order a box. Been having a hard time finding anything locally.
I used to use amazing greens, but I got scared off after reading about the contaminants. Felt pretty good when I took it, though
Since November, I did no alcohol from mid-Nov to mid-Dec (hiking), mid-Jan to mid-Feb (yoga training), and now doing it again from mid-May to mid-June (yoga training). I indulge more than enough in between, but probably the least amount of alcohol I've had in a six-month span in 10 years. Fist time since college I don't have a slight beer belly. Haven't had meat in 3 weeks and while I'll never go full vegetarian, will be as plant-based as I can going forward. This book really opened my eyes: I feel fucking incredible. Here's to a healthy summer gents.
Couple of links. I just sort of took the position that getting my greens from whole foods was easy enough. Seems like they have to concentrate the greens so much for a serving that there isn't a ton of room for error. https://www.consumerlab.com/news/greens-contamination/08-08-2016/ https://www.latimes.com/socal/daily...cts-with-excessive-levels-of-lead-and-cadmium
EC Synkowski recommends 800g of fruits and veggies a day and I'm pretty close to hitting that every day. The greens for me is just the cherry on top
This book was my gateway to plant based. I haven’t had any animal products in about 18 months. A year in I had annual blood work, and my cholesterol (which was previously in normal range) cut in half and is in optimal range now.
It was interesting to learn how important lentils and legumes are, too. I feel like at the end of every chapter, when he was describing the best foods to combat whatever ailment the chapter was covering, lentils was included in the optimal diet.
Always been a skinny guy and have had hell of a time adding weight to get back to my pre covid form. Finally ran my diet through a calculator and it's no wonder. Never really been a snacker, but I'm going to need about 1500 calories a day from those. Any ideas that aren't full of sugar or fried stuff? Protein drinks and bagels with peanut butter came to mind.
Had my blood work done last month for the first time ever. Cholesterol was way too high. GF says she has this book on her kindle so I’ll read it. I was blindsided by the cholesterol thing. Figured I was in good health because I work out 4x week and maintain a good weight. Eat fast food 2x-3x month. I freaked out and basically turned vegetarian over the past six weeks. Lost 10lbs and I’m now entering the skinny range. Doesn’t feel great either.
Mine was a bit high a year ago, and I also have an extremely healthy lifestyle. I think it's alcohol and beer my dude. Have been vegetarian for most of 2023, in probably the best shape of my life. Have to drink a shitload of protein shakes.
Beans, hummus, lentils, peas, quinoa and other grains, cruciferous vegetables, nuts/legumes and edamame/soy/tofu are all great sources of plant protein if you're feeling like you're not consuming enough protein while eating a plant-based diet. It may take an adjustment period to get used to how to eat to hit your macros, but once you get it down, you're set. I'd also just mention that there's a big difference in the potential health benefits of vegetarian vs. plant-based or vegan. The first and most significant being that a vegetarian diet does not eliminate dietary cholesterol. You may want to consider measuring and monitoring dietary cholesterol intake if you're still consuming dairy, eggs, etc.
Need to leave a group chat I’m in with buddies where we basically send pics of whatever craft beer we’re sipping on at that minute. The chat definitely leads me to picking up beer more than I should.
Everyone is different, but I promise it gets easier. I *never* would have thought I could ever give up cheese, until I did. I don't miss it in the abstract. Sure, I miss it in things from time to time, but you find you develop other tastes. I had homemade pizza last night with tomato sauce, mushed up chickpeas, olives, and artichoke hearts. It was great. Also, I haven't given up alcohol, but I definitely drink less. It's mostly because I don't like the way I feel during (or the next morning) after drinking a lot. But even a glass of wine or a pour of bourbon at night doesn't hold the same appeal it used to. Pretty much all research that correlated moderate alcohol intake to health benefits have been debunked, so I should probably give it up, but nobody's perfect.
Adequate fiber is the key to cholesterol control. Dietary cholesterol intake has no bearing on blood cholesterol levels. I never tested a total below 200 until I added 30g of fiber a day. Cholesterol binds to fiber and and is removed from the body via your shit
Been focusing on a diet to lower LDL levels mostly but also total cholesterol. Breakfast is now generally overnight oats using almond milk, non-dairy yogurt, chia seeds and maple syrup. Generally throw in bananas and strawberries but sometimes mix it up with other adds instead. Dinners have been a lot of fish, chicken, or turkey with roasted veggies or pasta dishes using whole grain pastas and no dairy. lunches for work are chicken deli sandwiches on multi-grain bread and loaded with lettuce, tomato, and red onions. Lots of nuts and peanut butter for snacks. Anyone have any other ideas for meals?
I feel like I keep up with the literature, and this is the first time hearing this. The more you know
Respectfully, I disagree with the statement that dietary cholesterol has no bearing on blood cholesterol. That said, fewer than 5% of Americans consume an adequate daily fiber intake of 30g or more. I’d agree though that it’s something that everyone could and should do and involves a less drastic lifestyle change, and therefore may be a more important message for people to hear. There are almost innumerable benefits conferred by adequate dietary fiber intake. I came to a 100% plant-based diet for cardiovascular benefits, I stayed for the cancer-prevention benefits, and I share it with people for those reasons and for the global benefits on the food production supply chain and the impact on climate change.
Dietary cholesterol has less of an effect on blood cholesterol levels than previously thought. For many of us, our own liver is the culprit. Yeay Lipitor
Avocado toast could give some good breakfast variety. Also I've found rice cakes to be a good vehicle for nut butter.
get cookbooks (or just look through them at a bookstore) or sign up for a promotional period with green chef (or other meal kit services) to get an idea of all the different kind of non-meat meals out there. Might have to get outside of your comfort zone with cooking different types of cuisines.
We did Hello Fresh for a year during covid. Actually a lot of really simple, good, and healthy menus from there or that are easily adapted from there. Tonight was bulgur with roasted chickpeas, tomatoes, & zucchini simply dressed with lemon juice & feta.
Breakfast: hummus on sprouted grain toast (Ezekiel bread), sprinkled with cayenne, turmeric, and cracked black pepper, topped with micro greens or tomato Lunch: flatbread or large tortilla with hummus or beans, spinach and kale (plain or lightly dressed), favorite veggies, hot sauce, wrap it up. Apple or berries on the side. Dinner: thinly sliced Brussels sprouts, carrot sliced on the bias, mushroom quarters, snow peas, sliced baby bok choy, stir fried in a small amount of soy sauce or tamari and gochujang paste. Serve with brown rice and/or baked crispy tofu (press, cube, marinate in soy sauce and a little oil, toss in cornstarch, bake at 400 for 20-30 minutes) Fast snacks or desserts: fresh or dried fruit, dark chocolate, raw almonds or pistachios Just some examples. The Zahav cookbook is elite because it can expose you to some new recipes, methods, and ingredients. Everything in it is fire. Many recipes are vegan, and many more can easily be made so. It also has plenty of meat and dairy based recipes. Forks Over Knives has a website and app with lots of whole food plant based recipes (like vegan, but basically no processed or packaged food, and no oils). Some are very good, some or meh. Another way to broaden your horizons and learn new ingredients and methods.
I threw out my soy sauce and Louisiana hot sauce when I got the cholesterol numbers back. Feel like I could’ve kept the hot sauce around.
Threw them out because of a general feeling about making dietary changes, or because you were told there’s a negative correlation between soy sauce and hot sauce vs. cholesterol? Because I could see sodium or BP being an issue with too much of that stuff, but I don’t understand the negative link with cholesterol.
i've been eating way more beans recently and thinking about figuring out a god-tier bean burger recipe. anyone have one?
I read the book "How Not to Die" recently and it really turned me towards plant-based everything. Highly recommend. Author is big proponent of legumes, mainly lentils and black beans. They've been my protein staple this summer.