Plant-based Diet: What I Eat in a Day

SOB burgerWhen I tell people I am a vegan, or that I eat a whole-foods plant-based diet, they always say to me, “What do you eat?”

I think they picture me chasing a lettuce leaf around my plate. Not so. They are surprised when I cook for them or I show up to a party with my own delicious looking/tasting meal. If you are willing, try one meal. Maybe that will turn into two or more.

A note about these meals; in addition to eating completely plant-based, I also eat a very low fat diet. I do not eat oil, avocados or nuts. I occasionally have some seeds. A plant-based, low-fat diet has been proven to ward off cancer, heart disease, type 2 diabetes and high blood pressure. Anyone can benefit from this lifestyle. I follow Dr. Esselstyn’s Prevent and PRHD cookbookReverse Heart Disease (PRHD) plan.

I have frequently asked questions about supplements, protein etc. at the end of the menu planning.

What I eat in a day:

I am giving three examples from super easy-no time for preparation, medium preparation and full-out cooking. Obviously, these menus work best mixed and matched so you aren’t in the kitchen all day one day and not much the next.

Day 1 – Easy, little to no preparation (Think of these examples as entry level, transitional meals)


Disclaimer, you are not supposed to have coffee on the PRHD plan, but this is where I draw the line. It is one of my favorite things in the world and I refuse to give it up! I have a cup of organic coffee with a little bit of Pacific brand oat milk. Remember, no nut or coconut milks, they are high in fat.oat-milk

Cereal combo of Eziekiel, raw organic rolled oats, and organic puffed kamut (you can use any cereal and it doesn’t have to be a combo, I just like this) with berries, ground flaxmeal, cinnamon and oat milk.

Tip: I keep frozen berries in my freezer and run them under hot water to defrost when berries are out of season. Continue reading “Plant-based Diet: What I Eat in a Day”

Special Seed Dressings and Sauces

These sauce/dressing recipes are from the legendary macrobiotic restaurant, Casa de Luz in cilantroAustin, TX. Use sparingly, especially if you are on a low-fat vegan plan. This is what I consider a treat and I mostly use these to top some steamed greens.

The Casa de Luz recipes are notorious for having to be tweaked, so taste and tweak. Thin out with water to use as salad dressing.

Pepita (pumpkin seed) Cilantro Sauce

1 c. pumpkin seeds toasted

2 c. cilantro leaves

1 – 1 ½ c. water

2 Tbsp. lemon juice, freshly squeezed Continue reading “Special Seed Dressings and Sauces”

My Real Life Cholesterol Tests; Before and After a Plant-based Diet

Me with my baby chicken friend who is happy I won’t eat her

Two years ago I sat in a cardiologist’s office crying my eyes out. He told me that I had a 20% chance of having a heart attack within the next ten years. I was 46 years old. I had a family history, my cholesterol was almost 300 and I had some calcifications in my arteries. He told me the only thing I could do was eat healthy (I thought I was), exercise (check) and take a statin to lower my cholesterol (nope).

Because of my job that is somewhat related to the pharmaceutical industry, I had read extensively on the over-prescription of statins and how they are not a panacea.

I told the doctor that I didn’t want to take a statin; I wanted to get at the root of the problem and reverse the disease. He shook his head and told me that I should just eat healthy oils, chicken, fish, and vegetables and take the medicine. I told him that wasn’t good enough for me and I would find my own solution.

That solution came a day later when my father told me about Dr. Esselstyn’s Prevent and Reverse Heart Disease program. It is the program that President Clinton followed and it has 30 years of a proven record behind it.

The Prevent and Reverse Heart Disease program is a plant-based diet (no meat, dairy, eggs, fish – nothing with a face or a mother, or came from something with a face or a mother, as they say) and no nuts, oils or avocado. It is a very low-fat diet. It is the opposite of what my cardiologist told me to do.

The thing is, I was already eating “healthy fats” as the cardiologist instructed and it was getting me nowhere. Dr. Esselstyn, also a cardiologist, said this epidemic of so called healthy fats is contributing to heart disease. I was confused but felt that I had nothing to lose.

So I dove head first into the Prevent and Reverse Heart Disease program. It was/is sometimes difficult. It requires planning and food schlepping. I have to take my own dinner when I go to book club. I have to call ahead to restaurants to see if they can make me something. My friends are a little sick of hearing me tell the waiter ten times to make sure there is no oil in my food. They are sick of the waiter telling me not to worry, the food is gluten free when I ask if it vegan. We are all sick of me explaining to the waiter that vegan means no animal products, gluten is not an animal product. Sometimes I have to bring my own food to a restaurant.

But so what? It worked. I really did reverse some nasty disease by eating a low-fat, plant-based diet. I will do this for the rest of my life and I love it! I have dropped nearly 20 pounds and I feel fantastic. I no longer worry that I’m going to drop dead from a heart attack.

Browse through the blog for tips about going vegan and other information about the Prevent and Reverse Heart Disease program. Let me know if you have questions! I am happy to help you. Seriously, you can contact me with any questions via the contact form or comments section.

Here are my actual tests. I also have very extensive blood panels that show that my platelets are the right size and other numbers that are all where they are supposed to be.

2015 total cholesterol 287, LDL (bad cholesterol 183)
2017 total cholesterol 189, LDL (bad cholesterol 95)

Non-toxic Health and Beauty Products 2017 Edition

beauty_products17I am always on the hunt for better, less toxic beauty and personal care products that work. This is the latest list of things I love. My friend Nicki recently spent the night and verified these products as “girlfriend sharing” worthy. It was evident that I had some winners when she placed an order to 100% Pure and Josie Maran before even leaving my house.

To find out how safe or toxic your favorite health and beauty products are, search for them here:

I use a lot of products from Alba Botanica. They are free of parabens, phthalates and the company does not perform animal testing. They did not score the lowest that one can score on the toxicity scale at but mainly because there is information missing.

Continue reading “Non-toxic Health and Beauty Products 2017 Edition”

Plant-based Grocery List

I know it’s cliche but the new year is a good time to begin better habits. There is no better habit to adopt than eating a plant-based diet. I’ve made it easy to get the staples that you will need. veggies

*MUST BE ORGANIC because it is on the dirty dozen list or may contain GMOs if it is not. Do you need your dirty dozen (most highly pesticided produce) and clean fifteen (can be conventional) list again? Don’t forget, that greens and hot peppers are super pesticided!

Produce (go crazy, these are the basics)

kale*Organic Kale







Sweet potatoes

* Zucchini

* Cilantro



Fruits – be sure to refer to the dirty dozen list! Continue reading “Plant-based Grocery List”