A long time ago Ms. Oprah started saying "When you know better, you do better." I think I said this so often that my children wanted to duct tape my mouth shut...but it is true. And there are a lot of steps - and missteps - on the road to "knowing better".
Like...I believed that by eating locally and "humanely" raised meat I was helping the environment, reducing suffering, and making a good ethical choice. I now know this to be untrue - in fact, locally raised and grass fed animal products do MORE harm to the environment - the animals live longer to reach slaughter weight, which means more food consumed, more water to maintain them, more land that isn't growing food crops for our use, but instead crappy feed conversion ratios that benefit already heavily subsidized commodity crop growers - but misuse grains that could instead be fed to humans, thereby ELIMINATING hunger from the planet. Well...now I know that was nonsense. I took great care of my birds. And then I killed them. I took their lives quite literally with my own hands, and then consumed their bodies because "chicken tastes good".
And...I believed that being vegan was complicated and expensive. This is simply not true. Our meatless lifestyle has already saved us a small fortune. When people complain about the high cost of being plant based, I ask them what they are eating. They list off processed, packaged foods and convenience foods, all of which do carry a hefty price tag. We don't touch those. The closest we get to processed is soy milk to make yogurt, poly bagged frozen vegetables, or for occasional diversity a bag of Beyond Beef crumbles or a block of tofu (I dearly love tofu).
The truth is that beans, especially beans from dry, cost a really mere fraction of the cost of animal flesh products - and about half what eggs cost per serving. (The numbers above are slightly outdated, but are within the decade). Beans, brown rice and steel cut oats are bought in bulk when possible. Our grocery bill in the new world order is generally about half of what we spent when omnivorous. We shop deals, sales, and a place in Greenfield called The Barn where I have been scoring cheap stuff since 1988, and have no problem setting aside a couple of hours to blanch and freeze stuff that comes our way at a significant discount. For the average consumer, the time to freeze bulk produce might not be in your plan, which will bring that bill closer to 2/3 of your old expenses - but still, just by keeping it simple and avoiding processed and packaged foods, you will save a lot. If you put your faith in scientists like Dr. Campbell or Esselstyn (et al, and "al" is growing by leaps and bounds daily), then you know that the processed stuff is killing you almost as fast as the meat and dairy were and you shouldn't be eating it anyway.
The question that follows on the heels of the money issue is the time issue - and I too fell for that initially. After all, how could I possibly find the time to make the rather complicated, multi-pan, super fancy recipes featured in Vegetarian Times or at various online sites? Well. We don't. On holidays we might dabble into the complex with a batch of Thanksgiving Meatless Loaf, garlic mashed potatoes, roasted butternut with sage, red onion and nutritional yeast "cheez", and maybe she rich and hearty vegan mushroom gravy. The rest of the time we live on "bowls". Bowls for breakfast, lunch and dinner. Bowls make me happy. Bowls are fulfilling, and can be fixed in the direction of whatever flavor profile you're in the mood for. To wit:
Breakfast bowl #1 - this is mine - brown rice and red beans topped with tamari, a bit of sesame oil and flax meal, accompanied by a large pear.
Breakfast bowl #2 - Gene's - soybeans, oatmeal, homemade soy yogurt, cinnamon and flax meal, and...his own pear.
Some days the fruit is in the bowl. Some days I have oats myself, other days I want savory. The basic ingredients list for both of these breakfasts are ready to go, at all times. How? INSTANT POT MAGIC! Batches of rice, oats and beans are made every 3-5 days and put in tupperware in the fridge. Soy yogurt is made once a week in a large batch in the Instant Pot. More about all that another day.
Lunch is generally a bowl of leftovers topped with hot sauce or tamari, or occasionally one of the sauces from How Not to Die Cookbook or How to Prevent and Reverse Heart Disease Cookbook. I've also pulled flavor profiles and ideas from Thug Kitchen and Cookie and Kate - although I am very very cautious about NO extra fat added in, and NO reliance on processed items like fake cheese or non-wheat pastas and regularly modify recipes that call for things like peanut butter, apple juice, or cooking oil. Whole. Food. Plant. Based. Although not technically diagnosed with heart disease, Gene was close enough that I consider it prudent to follow Dr. Esselstyn's advice (mostly). No nuts - nuts are a gateway drug in this house - and no processed oils. There is fat in fresh, unprocessed food, yes even veg. And we add flax meal for GLA, although the science is a little muddy on that. For now, better safe than sorry. That means the things we eat are not cooked in oil, not even a little. We add 2 ounces of avocado to dinner or a half ounce of flax at breakfast. That's it.
The other day lunch was Chipotle - a salad with sofritas, fajita veg, a couple of salsas, and a shared tub of guac which we count as a fruit. No dressing, a little tabasco on top. We have fruit with lunch most days, although not at Chipotle - we get more than enough in those bowls!
And dinner - this was last night. Thai Red Curry veg (snap peas, peppers, onion, garlic and mushrooms) over rice and beans. No fish sauce or oil...umami comes from miso and tamari. Here some processed things sneak in - red curry paste, for example. Most nights are much less glamorous. Some days and nights are frozen bagged veg over plain brown rice and beans. And it's delicious, because now I can TASTE the food instead of all the crap on top of it. I roast a lot of vegetables in the oven without oil. Roasted cauliflower and Brussel's sprouts are big here. Kale and spinach, lightly steamed, are usually on the menu at least 4 nights a week
Which brings me to another point. We have been conditioned by marketing to believe that food needs to be sexy; that by virtue of our challenging and difficult lives (...?...) we "deserve" treats, ease, decadence. I don't buy this. I am pretty sure it's crap. And I am not saying we need to suffer. I am saying that the food we eat now bears no resemblance to the food we were designed and have evolved to eat, and the hyper palatable crap they're selling us is lethal. Yes, I said lethal, and I meant it. You want to stray off the reservation a couple of times a year with some red curry paste, or a bottle of wine? Fine. But that shouldn't be daily or even weekly. Not because you don't deserve it - on the contrary - you DESERVE to be well. You DESERVE to not eat a plate full of death. You DESERVE to not consume processed, damaged, damaging junk. You DESERVE to be healthy, to be happy, to be content, to be in a body that fits you, to not take five prescriptions to cover your body's misery at the poison the marketers and the government want you to consume. And YES you will stumble and make less than optimal choices - and that's ok because you are human. Just pick up where you were at the next opportunity - don't allow one moment of decision making to rule your head.
One of the things that rings over and over in my head is this - when confronted with the truth, physicians and nutritionists, diabetes educators, those involved directly with (allegedly) helping people to live healthier and longer lives will occasionally say things like "Oh, but people just can't stick to that sort of lifestyle. We have to make allowances to increase compliance."
Bullshit.
Tell people the truth and let them choose. But TELL. THEM. THE. TRUTH. Don't be like my mother's diabetes educator telling her she could have anything she wanted "in moderation". That crap is addictive. Would you tell a recovering cocain addict they can have a little coke, in moderation? Would you advice a recovering alcoholic to sip on that drink at that party so they don't rock the boat and make themselves stand out by declining? Then support and educate people about dietary choices the same way. Don't lie about "moderation" because for most of us when it comes to our achilles heel foods, moderation isn't an option. it simply doesn't exist. Educate them on things like how to shop, how to make food ahead (even without an instant pot), how to bring flavor into your life in new and exciting ways, how to be patient and know that in six weeks your tastebuds will regenerate and as long as you don't go kicking any sleeping dragons of desire by cheating, you really will survive just fine on beans, rice and vegetables. In times of stress or joy, you may find yourself looking toward the candy display at the register, or eyeing the peanut butter. Stop. Take a breath. Look the food in the eye and say "That is poison. That food will kill me. If I eat that, I will be putting myself at risk of diabetes, heart disease, cancer." Most of the time as I am moving through my day I can avoid eye contact with the evil. I don't put myself in situations that might be "tempting". I try to control where I eat when out with friends, planning ahead what I will and will not have. I decline "bites" of other people's "better" (read standard American!) food. At this point, their food usually makes my stomach turn.
And provide a way for people to come back from bad choices. This is a process; it is not overnight success for most people. I have had two 1-ounce pieces of chocolate in the last 9 months, both offered by people I did not want to offend, and in both instances I accepted my choice and then got right back on the wagon (so to speak). Sometimes we get wine, and usually regret it. Ethanol, regardless of the source, is a poison, and no amount of excuse will change that. We are not perfect, we are human. We are just conscious and aware of the choices we make, the effect they will have, and we think long and hard before making any trade-offs. What we don't do, ever, is hate on ourselves for being human. Forgiving yourself, if you need to call it that, allows you to get back on the whole food pony. Bashing yourself is useless, counter productive, and feeds into the lie that you are expected to be perfect all the time. Find a group; I highly recommend that if you need help with portions and sticking to plan you consider joining Bright Line Eating. I have never come across a more supportive, loving group of people - and I am NOT a member myself. Once you join you will be placed in a sub group of like minded and supportive people who have been on this journey long enough to have great insight and advice. Worth every penny, and a great use of the leftover grocery money and prescription co-payments and OTC antacids you WON'T NEED ANY MORE!
Your doctor may have a small cow (no irony intended). Ironically although our doc in NC was in agreement that the food is killing us, he was adamant and positively paranoid about vitamin B-12 supplementation (we do take 1,000 mcg once a week which is the only supplement we take) in spite of both of us having normal levels of B-12. The new-to-me doctor here in MA, Gene's former primary, is also neurotic and blames anything he can on the vegan diet while at the same time giving lip service in support. He fussed over the B-12 in ways he didn't ever fuss over the piles of scripts - or the undesirable side effects of medications - he stuck in Gene's hands when we lived here before. He also was concerned about iron (we both have normal hematocrit and hemoglobin levels), and refused to believe that Gene's blood pressure is normal until I submitted a list of recent BP's. He wanted to know why Gene wasn't testing his blood sugar daily (well, because it was 89 and 87 and 92 and 85 for weeks and weeks...so we stopped!).
So that's my good news rant. You have choices. There's science to back this all up (the peer reviewed kind, not the pseudo-stuff paid for by the people who are trying to sell you something). There's no controversy, really. There's people trying to lie. There's people trying to give you excuses. But there isn't any actual proof that a whole food plant based lifestyle does anything other than....well...save your life. And that, my friends, is the good news I said I had.
