Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I've spent the last six months slowly transforming my diet. I was raised on bad foods - much of it processed, definitely the typical low fiber high fat American diet. After I left home I recreated most of the foods I'd eaten growing up but the busier my career got the more my diet relied on a lot of take out most of which was also low fiber high fat and high sodium to boot.

The last several years I got a lot of experience cooking - before I'd been a passable cook but I became much more skilled and began to really enjoy cooking. I'm grateful for those skills and that enjoyment because it's helped a lot with the transition to eating foods that are fairly new to me as I begin to eat more plant based. Growing up vegetables mostly came in a can or when fresh were cooked to the point they were entirely unappetizing - it's a whole new world for me to crave vegetables and fruit and for them to be the focus of my grocery shop and diet.

I recommend Dr. Robert Lustig's books, Dr. Will Bulsiewicz's book and online content on the fiber fueled diet, and especially if you podcast, check out The Exam Room with Chuck Carroll. It's the podcast of the Physician's Committee for Responsible Medicine and the content it medically accurate and has really motivated me to make these life changes. They push a plant based diet for optimal human health, but there isn't judgment or condemnation for listeners who continue to consume animal products. I still eat eggs, some dairy, and chicken - yesterday for Xmas I had some ham, it was lovely, but I definitely feel better the last few months that I no longer consume beef or pork and have cut way back on cheese and butter.

Every morning I consume:

12-24 oz blueberry green tea unsweetened
1/4 cup walnuts
1 slice (6 portions per 9" pie) homemade quiche made with store bought pre-rolled crust, 6 eggs, 3/4 cup cream, 3/4 cup shredded parmesan, 8oz chopped fresh spinach sauteed with 4oz julienned sundried tomatoes and minced fresh garlic. Quiche is flavored with either italian herb blend or herbs de provence and also plentiful chili flakes as I really love heat in my food and it is thought to help with BP.

Sometimes I also have a side of roasted veggies - red or sweet potatotes or brussel sprouts - with my quiche, but more often just the quiche and afterward a piece of fruit either small apple, banana or 2-3 little mandarin oranges.

This nuts and quiche and fruit breakfast works so well for my body - it's a great phytonutrient bomb with the right balance of fat, protein, carbs and especially fiber that it keeps me sated for hours. I usually have breakfast around 8 and don't think about food again until 2pm. Usually around that time I'll have a cup of raw broccoli and another serving of nuts - pistachios typically - or more fruit.

Dinners can be roasted vegetables in various combinations, rice bowl with roasted veggies, or my curry which I make 2x month. My curry is tomato based with onions, sweet peppers, garlic, dark garbanzo beans, kale or spinach and some chicken because I still love some saturated fat in curry (I also use some cream and butter, but not much compared to how I made it a year ago). When I make a batch of curry I make a batch of rice and keep it in the fridge for the week - it makes leftovers easier but it's also a great method because rice and potatoes and certain other starches (pasta) become much more resistant when cooked and then cooled before eating - whether you eat it cold like pasta salad or reheat it again for consumption.

Dr. Lustig's boom Metabolical discusses that the two rules for caring for your body are 1) feed the gut and 2) protect the liver. Feed the gut means design your diet around feeding the microbiome in your gut. There are billions of bacteria in there and they all like different food - Dr. Bulsiewicz, a gastroenterologist, suggests it's best practice to consume at least 30 different plant sources per week, and as many each day as you can. Plant sources include fruits and veggies and whole grains but also herbs and spices so you can get a variety easily. My quiche contains ten different plant food sources, for instance. Paired with the nuts and fruit or side veggie, I've already consumed 12+ sources at one meal.

I still struggle a little with occasional emotional urges for sweets and unhealthy savories, but the thing that astonished me was how within a few weeks of consuming the RDA+ of fiber every day, and a variety from whole foods, my gut microbiome rebalanced so nicely that beyond having beautiful BMs every morning, my food-obsessed brain has just quieted down almost entirely. I don't have cravings like I'd battled for years in peri/menopause. When I do have sweets or really fatty foods, I am quickly satisfied and usually feel icky after consumption because my gut just doesn't want that food. Sweets and fat destroy the good bugs and feed bad bugs that make you feel sick and tired all the time.

Vegetables, fruits, whole grains, legumes, nuts and seeds. Little meat or dairy, none at all if you can. Don't grab for substitutes - avoid ultra processed foods as much as possible. Our bodies are evolved for whole foods, close a possible to harvest condition.

This has been some of the hardest but also best work of my life. I wish I'd been born into a healthy eating family but I don't think many Americans really are, most of us are eating a diet that is really not good for our hearts and guts and other organs. It's nice to see there really is a movement of doctors trying to change healthcare by prevention through diet and other lifestyle modifications, but the forces against them are strong so it will take time to change our food and public health education systems. So much of our chronic disease is curable by using food as medicine but there is not a lot of profit in that except for broccoli farmers.

NP. This is fantastic. I'm going to make a quiche tomorrow.

No problems with quiche, but store bought prerolled crust is disgusting and full of palm oil/hydrogenated oil or soybean oil. Not something I would eat every day. Make a crustless quiche or a frittata. If you must have a true quiche, for the love, make your own crust.

The store brand prerolled crust I buy has the following ingredients:

Ingredients: Enriched Bleached Flour (wheat Flour, Niacin, Iron, Thiamin Mononitrate (vitamin B1), Riboflavin (vitamin B2), Folic Acid), Wheat Starch, Lard (deodorized Lard, Hydrogenated Lard, Bht (preservative)), Water, Sugar, Contains 2% Or Less Of: Salt, Sodium Propionate And Citric Acid And Potassium Sorbate (preservatives), Xanthan Gum, Colored With (yellow 5, Red 40). Contains Statement: Wheat.

Those are the same ingredients I'd use if I made my grandmother's crust, which was made with lard. I've made her crust successfully a few times, but it is time consuming and requires food prep space that I don't have anymore - I don't have the typical DCUM kitchen, I have a tiny galley kitchen these days and it's just not a space that I would enjoy trying to roll dough. I'm also certain that the additional time and hassle of making the crust from scratch would likely keep me from making the quiche every 7 days or so which has been my norm for the last year. (BTW I dropped my cholesterol 30 points over the last year eating this quiche almost daily - among other dietary changes, lots more fiber/plants.)

I have been meaning to try making a frittata, although the crust is a little bit of pleasure in my daily eats. I have one last pre-rolled crust in the fridge to make this week's quiche, then I promise to try frittata once and see if it makes me equally happy/sated.

Disgusting. Even worse than I thought. Cannot believe you consume that every day.

It's basically flour, water, and sugar. Where's the problem?

Are you joking? Did you read the ingredients? I promise, this is no one’s grandmother’s recipe

Sorry, I forgot the lard. Still don’t see the problem.

It’s “deodorized and hydrogenated” lard. You can’t eat a worse fat

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I've spent the last six months slowly transforming my diet. I was raised on bad foods - much of it processed, definitely the typical low fiber high fat American diet. After I left home I recreated most of the foods I'd eaten growing up but the busier my career got the more my diet relied on a lot of take out most of which was also low fiber high fat and high sodium to boot.

The last several years I got a lot of experience cooking - before I'd been a passable cook but I became much more skilled and began to really enjoy cooking. I'm grateful for those skills and that enjoyment because it's helped a lot with the transition to eating foods that are fairly new to me as I begin to eat more plant based. Growing up vegetables mostly came in a can or when fresh were cooked to the point they were entirely unappetizing - it's a whole new world for me to crave vegetables and fruit and for them to be the focus of my grocery shop and diet.

I recommend Dr. Robert Lustig's books, Dr. Will Bulsiewicz's book and online content on the fiber fueled diet, and especially if you podcast, check out The Exam Room with Chuck Carroll. It's the podcast of the Physician's Committee for Responsible Medicine and the content it medically accurate and has really motivated me to make these life changes. They push a plant based diet for optimal human health, but there isn't judgment or condemnation for listeners who continue to consume animal products. I still eat eggs, some dairy, and chicken - yesterday for Xmas I had some ham, it was lovely, but I definitely feel better the last few months that I no longer consume beef or pork and have cut way back on cheese and butter.

Every morning I consume:

12-24 oz blueberry green tea unsweetened
1/4 cup walnuts
1 slice (6 portions per 9" pie) homemade quiche made with store bought pre-rolled crust, 6 eggs, 3/4 cup cream, 3/4 cup shredded parmesan, 8oz chopped fresh spinach sauteed with 4oz julienned sundried tomatoes and minced fresh garlic. Quiche is flavored with either italian herb blend or herbs de provence and also plentiful chili flakes as I really love heat in my food and it is thought to help with BP.

Sometimes I also have a side of roasted veggies - red or sweet potatotes or brussel sprouts - with my quiche, but more often just the quiche and afterward a piece of fruit either small apple, banana or 2-3 little mandarin oranges.

This nuts and quiche and fruit breakfast works so well for my body - it's a great phytonutrient bomb with the right balance of fat, protein, carbs and especially fiber that it keeps me sated for hours. I usually have breakfast around 8 and don't think about food again until 2pm. Usually around that time I'll have a cup of raw broccoli and another serving of nuts - pistachios typically - or more fruit.

Dinners can be roasted vegetables in various combinations, rice bowl with roasted veggies, or my curry which I make 2x month. My curry is tomato based with onions, sweet peppers, garlic, dark garbanzo beans, kale or spinach and some chicken because I still love some saturated fat in curry (I also use some cream and butter, but not much compared to how I made it a year ago). When I make a batch of curry I make a batch of rice and keep it in the fridge for the week - it makes leftovers easier but it's also a great method because rice and potatoes and certain other starches (pasta) become much more resistant when cooked and then cooled before eating - whether you eat it cold like pasta salad or reheat it again for consumption.

Dr. Lustig's boom Metabolical discusses that the two rules for caring for your body are 1) feed the gut and 2) protect the liver. Feed the gut means design your diet around feeding the microbiome in your gut. There are billions of bacteria in there and they all like different food - Dr. Bulsiewicz, a gastroenterologist, suggests it's best practice to consume at least 30 different plant sources per week, and as many each day as you can. Plant sources include fruits and veggies and whole grains but also herbs and spices so you can get a variety easily. My quiche contains ten different plant food sources, for instance. Paired with the nuts and fruit or side veggie, I've already consumed 12+ sources at one meal.

I still struggle a little with occasional emotional urges for sweets and unhealthy savories, but the thing that astonished me was how within a few weeks of consuming the RDA+ of fiber every day, and a variety from whole foods, my gut microbiome rebalanced so nicely that beyond having beautiful BMs every morning, my food-obsessed brain has just quieted down almost entirely. I don't have cravings like I'd battled for years in peri/menopause. When I do have sweets or really fatty foods, I am quickly satisfied and usually feel icky after consumption because my gut just doesn't want that food. Sweets and fat destroy the good bugs and feed bad bugs that make you feel sick and tired all the time.

Vegetables, fruits, whole grains, legumes, nuts and seeds. Little meat or dairy, none at all if you can. Don't grab for substitutes - avoid ultra processed foods as much as possible. Our bodies are evolved for whole foods, close a possible to harvest condition.

This has been some of the hardest but also best work of my life. I wish I'd been born into a healthy eating family but I don't think many Americans really are, most of us are eating a diet that is really not good for our hearts and guts and other organs. It's nice to see there really is a movement of doctors trying to change healthcare by prevention through diet and other lifestyle modifications, but the forces against them are strong so it will take time to change our food and public health education systems. So much of our chronic disease is curable by using food as medicine but there is not a lot of profit in that except for broccoli farmers.

NP. This is fantastic. I'm going to make a quiche tomorrow.

No problems with quiche, but store bought prerolled crust is disgusting and full of palm oil/hydrogenated oil or soybean oil. Not something I would eat every day. Make a crustless quiche or a frittata. If you must have a true quiche, for the love, make your own crust.

The store brand prerolled crust I buy has the following ingredients:

Ingredients: Enriched Bleached Flour (wheat Flour, Niacin, Iron, Thiamin Mononitrate (vitamin B1), Riboflavin (vitamin B2), Folic Acid), Wheat Starch, Lard (deodorized Lard, Hydrogenated Lard, Bht (preservative)), Water, Sugar, Contains 2% Or Less Of: Salt, Sodium Propionate And Citric Acid And Potassium Sorbate (preservatives), Xanthan Gum, Colored With (yellow 5, Red 40). Contains Statement: Wheat.

Those are the same ingredients I'd use if I made my grandmother's crust, which was made with lard. I've made her crust successfully a few times, but it is time consuming and requires food prep space that I don't have anymore - I don't have the typical DCUM kitchen, I have a tiny galley kitchen these days and it's just not a space that I would enjoy trying to roll dough. I'm also certain that the additional time and hassle of making the crust from scratch would likely keep me from making the quiche every 7 days or so which has been my norm for the last year. (BTW I dropped my cholesterol 30 points over the last year eating this quiche almost daily - among other dietary changes, lots more fiber/plants.)

I have been meaning to try making a frittata, although the crust is a little bit of pleasure in my daily eats. I have one last pre-rolled crust in the fridge to make this week's quiche, then I promise to try frittata once and see if it makes me equally happy/sated.

Disgusting. Even worse than I thought. Cannot believe you consume that every day.

It's basically flour, water, and sugar. Where's the problem?

Are you joking? Did you read the ingredients? I promise, this is no one’s grandmother’s recipe

Sorry, I forgot the lard. Still don’t see the problem.

Anonymous wrote:

Anonymous wrote:I feel best when I eat a high protein, high fiber diet full of vegetables. I aim for about 40% of calories from protein, and 30% fat and 30% carbs.

I think focusing on hitting protein and fiber is key. Fiber because if you are hitting > 25g/day of fiber you are eating a good amt of fruits and veggies.

OP back. This is where I think I need to head. I just don’t do well with processed carbs. I mean I LOVE THEM but they do not love me back. I think my future plan of eating includes beans regularly as I just can’t hit the fiber target (I think I need closer to 30) without them.

Anonymous wrote:

Anonymous wrote:2100 calories a day, 150g of protein, 3 servings of veg and 2 fruits per day. I'm very active and strength train.

Would you mind posting the types of things that you eat?

I tried to eat a pork chop, a sweet potato, a big salad (no dressing) and broccoli for dinner last night, and a few hours later I was starving.

Anonymous wrote:I feel best when I eat a high protein, high fiber diet full of vegetables. I aim for about 40% of calories from protein, and 30% fat and 30% carbs.

I think focusing on hitting protein and fiber is key. Fiber because if you are hitting > 25g/day of fiber you are eating a good amt of fruits and veggies.

Anonymous wrote:If you need to change due to digestive issues I don't think a lot of this advice will help, I'd have a dietician help you.

I had to quit tomato sauce, chocolate, coffee, red wine, spice.

Anonymous wrote:Any healthy diet (and I mean “system of foods that sustains you regularly” not “OMG it’s almost new years give me the bestest diet ever,” I have to clarify before someone jumps down my throat) that makes you feel good. What are the foods you eat? The times? What’s the ratio of vegetables to protein to fats, if you track that, or what are your macros if you track that. If you’ve adapted your diet over the years, how has it changed? If you started from a place of unhealth, how did you make the changes? I think different people have different goals and thoughts about what they eat, so you shouldn’t feel compelled to answer all the questions, and if I’ve missed the kernel of what makes your diet work for you, answer that instead.

I need to “slow-verhaul” my diet for digestive purposes. I don’t care what you weigh, but I’m curious what your diet is if you’re a reasonably health person.

Anonymous wrote:

I had to quit tomato sauce, chocolate, coffee, red wine, spice.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Can somebody who is maybe more skilled or experienced at cooking quiche tell me - can I just make it exactly as I've been making it, but omit the crust? Do I grease the pie dish? The veggies are sauteed in a little bit of the evoo from the sundried tomatoes - would that be enough that no further oil or butter is needed?

I only started making quiche this last year when I wanted to design a phytonutrient bomb breakfast that was warm, my preference for breakfast is hot over cold. So while I make a great quiche now and have worked out the kinks, I have never made a crustless which I would prefer over the frittata recipes I'm looking at, which are basically egg rather than custard.

I make individual quiches in a muffin pan, using liners. I hate scrubbing eggs off pans. That's the easiest for me.

+1 I make egg bites that are essentially mini quiches minus the crust. The liners work great.

This is a good idea.