I began moving towards Plant Based eating last summer when highly recommended by my husband’s cardiology team. It’s not been easy. I’d say we’re at about 60/40 right now. We still eat nonfat Greek yogurt, eggs (seldom), cottage cheese. I’ve been sautéing my tofu but last night tried the air fryer finally and it will now be my go to way of preparing it! Initially I was doing lots of quinoa dishes but now my favorite is Farro. It’s so so good and a blank slate like quinoa.
by MiddleOfTheNight70
6 Comments
This looks so good!
Jealous of your air-fryer tofu, what’s your secret? Do you press it first?
I thought these were tater tots and got so hungry
What did you season the air fryer tofu with? Looks yummy.
Welcome! Your dish looks great! I’m happy to hear that your husband’s Cardiology team recommended plant-based eating. I know it can be hard, esp in the beginning. I want to share some tips that we have found that have made the transition easier for us that seem to be working
My Background:
I had been plant-based for over 20 months, before going WFPB. I was on the verge of being put on a statin when I read How Not To Die by Michael Greger. I highly recommend this book (https://www.amazon.com/How-Not-Die-Discover-Scientifically-ebook/dp/B00Y7USB14/ref=tmm_kin_swatch_0?_encoding=UTF8&qid=1704989710&sr=8-1)
If you want to get an overview of the book, here is Dr. Greger’s talk on How Not To Die: https://www.youtube.com/watch?v=lXXXygDRyBU
Within 30 days my Total Cholesterol number went from 215 to 165. No drugs! Other Biomarkers improved as well.
However, over those first 20 months, I had only lost about 5 lbs., my Blood Pressure hadn’t improved (was put on meds) and my Total Cholesterol number started creeping back up. That is when I realized, I wasn’t really WFPB, I was just Plant-Based. So, on Jan 1st, 2024, my wife and I committed to WFPB.
Tips:
1. Have your doctor involved. They don’t need to be onboard with WFPB but they still need to watch you medically. Esp. if you are on any medications. It is surprising how quickly meds might need to be adjusted. (I know you do, but I recommend this for anyone else that sees this reply)
2. Stay away from processed food, even if it is labeled “Plant-Based”. It is still loaded with junk (Sugar, Oil, and Salt).
3. Stay away from Oil and look out for added oil in anything you buy (Bread, plant-based milks, etc.).
1. Sauté veggies in water or Veggie Broth.
4. Check out Dr. McDougall’s Color Picture Book (free): https://www.drmcdougall.com/wp-content/uploads/2021/06/Dr-McDougall-Color-Picture-Book.pdf
1. And his talk regarding the book: https://www.youtube.com/watch?v=HHx9Oe_IQmY
2. Want more detail? Here is his audiobook The Starch Solution on Hoopla: https://www.hoopladigital.com/audiobook/the-starch-solution-john-mcdougall,-md/11721530
1. Hoopla provides free access to digital media (eBooks, audio books, CDs, etc.) to patrons of Libraries they partner with.
5. Learn about Calorie Density. Jeff Novick has a couple of great talks:
1. https://www.youtube.com/watch?v=0CdwWliv7Hg
2. https://www.youtube.com/watch?v=X6ogG1wEcXo
6. Learn to cook simple meals, don’t get caught up in fancy recipes. There is a time for that (weekends, special occasions, etc.). But keep your everyday meals simple:
1. Jeff Novick’s Recipes and Tips: https://www.drmcdougall.com/wp-content/uploads/2021/07/Advanced_Study_Weekend_Fast_Food_Handout_3-13.pdf
1. Use lots of Salt-Free Seasonings while cooking.
2. Mary’s McDougall’s Planning Meals talk: https://youtu.be/vTNzYRukbc8
1. She even covers Oil Alternatives for baking.
3. Check out the Well Your World cooking show:
1. Look through their YouTube channel for some free recipes and ideas: https://www.youtube.com/@WellYourWorld
2. Paid Site: https://wellyourworld.com/
Since focusing on the above, I was taken off my BP medication after 7 days AND I lost 9 lbs. in the 21 days! I have a long road ahead, but I finally see a light at the end of the tunnel!
Another thing to note. In the beginning, making the change can be hard for some. The fist few days for me were! If you are coming from a highly processed diet (loaded with sugar, oil, and salt), your body is going to go through some withdrawals. Everyone is different but just know some weirdness may happen. Feeling tired, sick, weak, hungrier than usual, feeling full but not satiated, etc. Give your body time to adjust to the new diet, it is missing all that toxic food it was used to. However, when in doubt talk to your Doctor.
Want Extra Credit? This is another book I highly recommend:
The Pleasure Trap: Mastering the Hidden Force That Undermines Health & Happiness: https://www.hoopladigital.com/audiobook/the-pleasure-trap-douglas-j-lisle/13428880
Feel free to ask me any questions! I’ll try to be as helpful as I can be!
Crispy air fryer tofu is a secret weapon. Looks like you and I made just about the same thing, although I used sesame oil and soy sauce to coat. Cooked the whole block with the intention of eating maybe half, and then I ate the whole thing (along with two small sweet potatoes and a pile of garlic broccoli).