Why This Blog?
I started this project in September 2014 after my mother fell and broke her hip in the summer. I stayed with her in emergency, was with her as she was taken to surgery, and visited her everyday she was in the hospital. When she returned home, she was in a lot of pain and felt helpless. I could see that she was feeling down, with little interest in eating or cooking, and afraid and unable to go out in the world. I decided to visit her on the weekends to help her with shopping (she had cleaning assistance) and make a healthy lunch for us both, leaving her with leftovers for a few days. The idea to start a blog seemed like a great distraction and a way to help her see the recipes I was cooking and how she could make them for herself.
I started this project in September 2014 after my mother fell and broke her hip in the summer. I stayed with her in emergency, was with her as she was taken to surgery, and visited her everyday she was in the hospital. When she returned home, she was in a lot of pain and felt helpless. I could see that she was feeling down, with little interest in eating or cooking, and afraid and unable to go out in the world. I decided to visit her on the weekends to help her with shopping (she had cleaning assistance) and make a healthy lunch for us both, leaving her with leftovers for a few days. The idea to start a blog seemed like a great distraction and a way to help her see the recipes I was cooking and how she could make them for herself.
About the Recipes
All the recipes on this blog are gluten-free, oil-free, low-fat, plant-based, and (mostly) whole-food. I have designed most of the recipes to be compliant with the McDougall Program as well as Engine 2, Forks Over Knives, and many others. I made the change from vegetarian to vegan over a decade ago after learning about the horrors of factory farming that exist even in the dairy and egg industry. I have had health concerns in the past and wanted be sure that I wasn't harming myself in the process. After much research, I chose to take a whole-foods approach rather than eating a vegan diet full of processed and refined "vegan" foods. I say mostly whole-foods because with gluten-free baking you need to add a little refined starch to get an edible result.
All the recipes on this blog are gluten-free, oil-free, low-fat, plant-based, and (mostly) whole-food. I have designed most of the recipes to be compliant with the McDougall Program as well as Engine 2, Forks Over Knives, and many others. I made the change from vegetarian to vegan over a decade ago after learning about the horrors of factory farming that exist even in the dairy and egg industry. I have had health concerns in the past and wanted be sure that I wasn't harming myself in the process. After much research, I chose to take a whole-foods approach rather than eating a vegan diet full of processed and refined "vegan" foods. I say mostly whole-foods because with gluten-free baking you need to add a little refined starch to get an edible result.
Why Whole-Food, Plant-Based?
People turn to the whole-foods, plant-based diet for many reasons. Often, it's to lose weight because this eating style is so effective for weight loss. However, there are just as many people who turn to the diet to reverse health problems such as Type 2 diabetes, heart disease, high blood pressure, high cholesterol etc. Fortunately, I have never suffered with any of those problems, but I have lost 40 pounds eating this way. I do feel healthier than I did when I was younger. However, I wish I had known about this way of eating when I was diagnosed with cancer over 20 years ago.
People turn to the whole-foods, plant-based diet for many reasons. Often, it's to lose weight because this eating style is so effective for weight loss. However, there are just as many people who turn to the diet to reverse health problems such as Type 2 diabetes, heart disease, high blood pressure, high cholesterol etc. Fortunately, I have never suffered with any of those problems, but I have lost 40 pounds eating this way. I do feel healthier than I did when I was younger. However, I wish I had known about this way of eating when I was diagnosed with cancer over 20 years ago.
My Cancer Experience
In my mid-20's, I was diagnosed and treated for Hodgkin's Lymphoma—a type of blood cancer. I was given an excellent prognosis and had the conventional treatments of chemotherapy and radiation that were offered at the time. I have been in remission/cured now for over 20 years! Thankfully, I have experienced minimal long term side effects of treatment. I am very grateful to all the kind and knowledgeable health care professionals that helped save my life. Once treatment was over, I bounced back with a renewed love of life. Yet, I was sent out into the world without much idea about how to take care of my new self.
In my mid-20's, I was diagnosed and treated for Hodgkin's Lymphoma—a type of blood cancer. I was given an excellent prognosis and had the conventional treatments of chemotherapy and radiation that were offered at the time. I have been in remission/cured now for over 20 years! Thankfully, I have experienced minimal long term side effects of treatment. I am very grateful to all the kind and knowledgeable health care professionals that helped save my life. Once treatment was over, I bounced back with a renewed love of life. Yet, I was sent out into the world without much idea about how to take care of my new self.
My Food Choices
I have always loved cooking and had been, I thought, a fairly healthy eater. My diet always included lots of fruits and veggies as well as whole grains along side of my fair share of junky, processed, fast foods—far from ideal. The cancer was a wake up call. I started to pay attention to what I was hearing about diet and disease, making slow and incremental changes. I started by cooking more vegetarian, low-fat meals at home and eating less fast food, but I still ate out at restaurants—often. Eventually, I became a full time vegetarian. I also became the heaviest (almost 200 pounds) and most generally unhealthy I had ever been in my life. Substituting meat with dairy products and eggs is not the path to robust health.
I have always loved cooking and had been, I thought, a fairly healthy eater. My diet always included lots of fruits and veggies as well as whole grains along side of my fair share of junky, processed, fast foods—far from ideal. The cancer was a wake up call. I started to pay attention to what I was hearing about diet and disease, making slow and incremental changes. I started by cooking more vegetarian, low-fat meals at home and eating less fast food, but I still ate out at restaurants—often. Eventually, I became a full time vegetarian. I also became the heaviest (almost 200 pounds) and most generally unhealthy I had ever been in my life. Substituting meat with dairy products and eggs is not the path to robust health.
Something is Wrong
About 10 years post cancer treatment, I was starting to have some health problems. Nothing specific like high blood pressure (although it had crept up), or diabetes. I was anxious. I had insomnia and extreme fatigue. I had heart palpitations almost all the time. My nails were brittle, and my hair and skin were dry. I suffered "brain fog" having trouble thinking clearly. My thyroid gland was damaged during my cancer treatment. As a result, I have been taking thyroid replacement hormone since then. Many of of these symptoms sound like hypothyroidism, but my test results were the same as they had always been.
I started tweaking my diet more. I cut out coffee, black tea, chocolate, and sugar in attempt to reduce my anxiety symptoms. I cut back on any extra activities in order to save my energy for work. About this time, I attended lectures by "The Mad Cowboy" Howard Lyman and cancer survivor and triathlete Dr. Ruth Heidrich. Both of these amazing people motivated me to read "The China Study" by T. Colin Campbell and find out more about Dr. McDougall. As I did more research, I discovered other doctors who also advocate the whole-food, plant-based diet: Dr. Caldwell Esseltyn, Dr. Neal Barnard of the Physicians Committee for Responsible Medicine, Dr. Pam Popper and many others. The more I learned the more excited I became and finally switched to a whole-foods, plant-based diet.
Honestly, it didn't help. I lost weight (initially 10 pounds) but still struggled with insomnia, anxiety, palpitations, brain fog, and finally, iron deficiency.
About 10 years post cancer treatment, I was starting to have some health problems. Nothing specific like high blood pressure (although it had crept up), or diabetes. I was anxious. I had insomnia and extreme fatigue. I had heart palpitations almost all the time. My nails were brittle, and my hair and skin were dry. I suffered "brain fog" having trouble thinking clearly. My thyroid gland was damaged during my cancer treatment. As a result, I have been taking thyroid replacement hormone since then. Many of of these symptoms sound like hypothyroidism, but my test results were the same as they had always been.
I started tweaking my diet more. I cut out coffee, black tea, chocolate, and sugar in attempt to reduce my anxiety symptoms. I cut back on any extra activities in order to save my energy for work. About this time, I attended lectures by "The Mad Cowboy" Howard Lyman and cancer survivor and triathlete Dr. Ruth Heidrich. Both of these amazing people motivated me to read "The China Study" by T. Colin Campbell and find out more about Dr. McDougall. As I did more research, I discovered other doctors who also advocate the whole-food, plant-based diet: Dr. Caldwell Esseltyn, Dr. Neal Barnard of the Physicians Committee for Responsible Medicine, Dr. Pam Popper and many others. The more I learned the more excited I became and finally switched to a whole-foods, plant-based diet.
Honestly, it didn't help. I lost weight (initially 10 pounds) but still struggled with insomnia, anxiety, palpitations, brain fog, and finally, iron deficiency.
Why Gluten-Free?
Soon after changing my diet, I was diagnosed with iron deficiency anemia. I took many forms of iron but not much happened, except I started to experience painful intestinal cramps and unpleasant bowel problems—cramping, gas, constipation, etc. and they were getting worse. I was told these were normal side effects of taking iron so I put up with it hoping that once I achieved a certain level I could stop taking the pills and get back to normal. That didn't happen. I was sent to an haematologist twice. The last time resulted in a suggestion that I had Myelo-displastic Syndrome (pre-luekemia) caused by my cancer treatments. There is no cure—just watch and wait. Eventually, the treatment is blood transfusions and a bone marrow transplant if needed. I was devastated. The doctor suggested I stop taking iron for a while and see what happens. I did, but the gastrointestinal symptoms continued.
It was suggested to me by a friend (another doctor) that I may have Celiac Disease. Wait—what? I was almost 41. Wouldn't I have figured that out by then? I started to do some research. All my symptoms were consistent with Celiac Disease or gluten intolerance. Often, the only clue is iron deficiency. Boy, was I angry! Wheat was a staple of my diet—whole wheat bread, pasta, baked goods. Why hadn't any of my doctors thought to test for it? I sat on that suggestion, paralyzed by my frustration. Then, I had a week where I had the flu and ate very little—a bit of potato soup and broccoli—and had no gastrointestinal symptoms. At the end of that time, I ate a bagel and had cramping for three days. At that point, I decided to try a strict gluten-free diet for two weeks and test with gluten again. I have never done that test. I could feel positive changes happening immediately. Within days, the bloating, gas, and cramping completely went away. My energy levels have been steadily improving over the years. My iron levels are taking much longer to recover. I understand that is fairly common. The body takes time to fully heal.
Soon after changing my diet, I was diagnosed with iron deficiency anemia. I took many forms of iron but not much happened, except I started to experience painful intestinal cramps and unpleasant bowel problems—cramping, gas, constipation, etc. and they were getting worse. I was told these were normal side effects of taking iron so I put up with it hoping that once I achieved a certain level I could stop taking the pills and get back to normal. That didn't happen. I was sent to an haematologist twice. The last time resulted in a suggestion that I had Myelo-displastic Syndrome (pre-luekemia) caused by my cancer treatments. There is no cure—just watch and wait. Eventually, the treatment is blood transfusions and a bone marrow transplant if needed. I was devastated. The doctor suggested I stop taking iron for a while and see what happens. I did, but the gastrointestinal symptoms continued.
It was suggested to me by a friend (another doctor) that I may have Celiac Disease. Wait—what? I was almost 41. Wouldn't I have figured that out by then? I started to do some research. All my symptoms were consistent with Celiac Disease or gluten intolerance. Often, the only clue is iron deficiency. Boy, was I angry! Wheat was a staple of my diet—whole wheat bread, pasta, baked goods. Why hadn't any of my doctors thought to test for it? I sat on that suggestion, paralyzed by my frustration. Then, I had a week where I had the flu and ate very little—a bit of potato soup and broccoli—and had no gastrointestinal symptoms. At the end of that time, I ate a bagel and had cramping for three days. At that point, I decided to try a strict gluten-free diet for two weeks and test with gluten again. I have never done that test. I could feel positive changes happening immediately. Within days, the bloating, gas, and cramping completely went away. My energy levels have been steadily improving over the years. My iron levels are taking much longer to recover. I understand that is fairly common. The body takes time to fully heal.
Celiac Diagnosis?
Celiac Disease is a genetic disorder. If you have one or both of two particular genes, there is a possibility that you could develop it. I have tested positive for one of the genes associated with Celiac Disease. In addition, I have since seen a gastroenterologist. The conclusion is that I have a problem with gluten and should stay away from it. By the time I had seen a doctor, three or four months had gone by. You need to be eating gluten when testing in order to get a proper diagnosis. If I wanted testing, I would have to eat 4 slices of bread a day for 8 weeks before doing a blood test and intestinal biopsy. No thanks! I don't see a need to make myself sick again when I already know the solution.
Celiac Disease is a genetic disorder. If you have one or both of two particular genes, there is a possibility that you could develop it. I have tested positive for one of the genes associated with Celiac Disease. In addition, I have since seen a gastroenterologist. The conclusion is that I have a problem with gluten and should stay away from it. By the time I had seen a doctor, three or four months had gone by. You need to be eating gluten when testing in order to get a proper diagnosis. If I wanted testing, I would have to eat 4 slices of bread a day for 8 weeks before doing a blood test and intestinal biopsy. No thanks! I don't see a need to make myself sick again when I already know the solution.
If Gluten-Free is the Answer, Why Continue Whole-Food, Plant-Based?
I continue with this diet, because in addition to concerns about my health, I am also concerned about the health of the planet, and disgusted by the horrors of factory farming. I believe our food system is flawed. We live in an environment where food is everywhere. Foods that were once only eaten on special occasions are now commonplace, and it's making us sick. My hope is to maintain good health free of the common chronic diseases of aging due to lifestyle for as long as I can into my old age. It's even better if I can do that while also reducing my impact on the environment and reducing harm to animals. The biggest impact we can have on our own health and on the health of our world is through our small daily choices of what we eat.
I continue with this diet, because in addition to concerns about my health, I am also concerned about the health of the planet, and disgusted by the horrors of factory farming. I believe our food system is flawed. We live in an environment where food is everywhere. Foods that were once only eaten on special occasions are now commonplace, and it's making us sick. My hope is to maintain good health free of the common chronic diseases of aging due to lifestyle for as long as I can into my old age. It's even better if I can do that while also reducing my impact on the environment and reducing harm to animals. The biggest impact we can have on our own health and on the health of our world is through our small daily choices of what we eat.
My hope with this blog is to celebrate what is possible on gluten-free, low-fat, oil-free, whole-foods, plant-based diet and show others who are struggling on their own health journey what is possible.
Having a healthy lifestyle takes effort but frees you to enjoy life fully. To your health and happiness, Ruth aka Beans and Rice |