***I started my vegan diet on July 2, 2012***

Date
Weight
Fasting Sugar
Total Cholesterol
LDL
Triglycerides
7/2/2012
235
130+
200+
100+
208
9/10/2013
187
100-
108
57
108

***Why did I become a vegan?***

I had quadruple by-pass heart surgery in May 2008, followed by chemo and radiation treatment for Hodgkin's Lymphoma. I went back to my normal diet and things went well until early 2012 when I started having angina again. I wasn't willing to go through another by-pass surgery so I started looking for alternatives. First I read Dr. Dean Ornish's Book, Reversing Heart Disease. Then I read Dr. Caldwell Esselstyn's Prevent and Reverse Heart Disease and I decided to follow their advice.

 

***What is my diet?***

Low fat, whole food, plant based

NO MEAT or DAIRY or EGGS or PROCESSED FOODS and No Added oil, salt or sugar.

 

***What do I eat?***

Delicious, nutritious whole fruits and vegetables and whole grains.

 

***What would a typical day look like?***

BREAKFAST

 

Oatmeal with blueberries, sliced banana, unsweetened almond milk with tablespoon of flaxseed meal, hot decaffeinated tea or coffee

 

MORNING SNACK

 

Melon or cut up fresh fruit or other fruit in season or no-fat hash-brown potatoes, or cut veggies with hummus or green smoothie.

 

LUNCH

 

Large salad with fat free dressing, sweet potato with no toppings, steamed broccoli, steamed asparagus, steamed mushrooms, unsweetened ice tea with lemon

 

AFTERNOON SNACK

 

Mellon or cut up fresh fruit or other fruit in season or no-fat hash-brown potatoes, or cut veggies with hummus or green smoothie.

 

DINNER

Large salad with fat free dressing, hot vegan soup, roasted vegetables, steamed spinach, hummus, iced water with lemon

EVENING SNACK

 

Mellon or cut up fresh fruit or other fruit in season or no-fat hash-brown potatoes, or cut veggies with hummus or no-oil popcorn or a banana and chamomile tea or green smoothie.

 

APPROXIMATE CALORIES: 1600-1800

 

RECIPES

Green Smoothie

 

Banana, apple, baby kale, flaxseed meal, water; blend until smooth

 

 

Hummus

 

Drained chickpeas, garlic, lemon juice, veg stock, balsamic vinegar, steamed spinach; proportions to taste; blend until smooth
No-fat Hash-browns

 

Frozen hash-browns with no oil; grill in dry, non-stick skillet until brown; add favorite sauce