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Post by flanz on Feb 8, 2019 18:24:33 GMT
... supposed to severely limit carbs, even the whole grains I've been choosing, according to my doctor. A little stymied as to what to eat. I apologize in advance, this is LONG. Due to some great encouragement here on the board and after watching Forks over Knives (highly recommended!) I began eating almost entirely WFPB 4 weeks ago and have lost 6-7 pounds which I am thrilled about. Losing even one pound has been soooo hard in the past. I weigh myself once a week, on Fridays. I've been seeking out and trying new vegan recipes with good success. DH is very supportive and eats as I do much of the time, though he does eat cheese at times. I try to always have at least two roasted veggies in the fridge ready to grab and go as part of a healthy salad or side. I'm enjoying tempeh. Can't do seitan due to gluten intolerance. I'm avoiding all alcohol as well as added sugar but I've had maybe 6 individual chocolates in the last month. I'm not beating myself up about that, I'm not going to make perfect the enemy of the good. So far it's been going fairly smoothly and I'm happy with my progress. I am feeling better too! I have recommitted to going to the gym three times a week for one hour cardio plus my beginner strength training routine which takes about 25 minutes. I'm adding a goal of walking for at least 45 minutes on days I don't go to the gym. Like two of my refupea heroes birukitty and @bergdorfblonde I am 58yo. I was ALWAYS thin until I turned 41 and my rip roaring metabolism slowed to a crawl upon taking anti-depressant meds. I'm so encouraged and inspired by your stories, ladies, and by all of you who share and support others in our various challenges! As a thin person my cholesterol was always very good (130s) and trigs were normal. Since starting the anti-D meds some 15 years ago my weight has gone from 117 to a recent high of 176. I'm 5'4". I remember being shocked when it was 137 at age 41. (Thyroid always tested normal.) Since starting the meds my total and LDL cholesterol levels have consistently been much too high. My triglycerides made a huge jump during this last year, to a whopping 418!!!! (Upper limit of normal is 150). I'd been hoping it was a lab error but probably not, as for the first time in my life my AST and ALT are elevated. In case you don't know, these are liver enzymes and doc says likely a result of the high trigs, fat encroachment into my liver. He also told me this is reversible and I'm determined to do the work. Health is a huge motivator for me, and the bonus will be feeling better when I look in the mirror. Anyway, now that I'm eating vegan and supposed to severely limit my carbs (I know veggies and fruits have a lot of them but I'm not giving those up!), I'm having trouble figuring out what a daily eating plan might look like. If you have any tips I'd appreciate it if you would share here. Call me impressed if you read to the end! xo
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Post by Merge on Feb 8, 2019 18:58:04 GMT
How long had you been doing the wfpb when you got your blood work done?
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dawnnikol
Prolific Pea
'A life without books is a life not lived.' Jay Kristoff
Posts: 7,850
Sept 21, 2015 18:39:25 GMT
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Post by dawnnikol on Feb 8, 2019 19:05:56 GMT
I know a couple of people who have had sky high triglycerides and they were both put on prescription grade fish oil to help lower them. One of them also started eating more fresh garlic and his came down. The other is currently in his 3rd month and hasn't been re-tested yet.
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ashley
Pearl Clutcher
Posts: 3,400
Jun 17, 2016 12:36:53 GMT
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Post by ashley on Feb 8, 2019 19:07:21 GMT
Is the rise in your levels possivly due to your change in diet and weight loss?
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melissa
Pearl Clutcher
Posts: 3,912
Jun 25, 2014 20:45:00 GMT
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Post by melissa on Feb 8, 2019 20:34:58 GMT
Diets are not once size fits all, as much as we'd like to believe. A vegan diet is not perfect for everyone despite what you may have learned in that movie. While a lot of what is presented (and it's been quite some time since I saw the movie) is true, some of the science they present is sketchy and not accurate. There were a number of blogs and articles at the time that talked about what the movie got right and what they got wrong.
Cholesterol is actually necessary for our body to function correctly and a truly vegan diet ignores this. It also tends to depend on more carbs, even healthy carbs, that some of us can handle. It would be far too many carbs for someone like me who is prone to insulin resistance (and still is insulin resistant even at a normal healthy weight).
I'd recommend looking at some suggestions for vegans and vegetarians who follow a ketogenic diet. That should help give you ideas on lowering your carbs. While you mention that you are not giving up fruits and veggies, you need to concentrate on the lower glycemic choices. For ex, berries are far less glycemic than oranges. Carrots and white potatoes have far more carbs than zucchini and cauliflower. You can actually do a lot with cauliflower. It can become rice. There are cauliflower based pizza crusts. And much more. Use nut flours instead of standard flour to lessen the carbs in anything that might use potato flour (mentioned because you mentioned gluten as an issue too).
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Post by Linda on Feb 8, 2019 20:47:40 GMT
How is your blood glucose? because high triglycerides often goes hand-in-hand with higher BG numbers. What is a typical day of food for you? If you can post what you're currently eating, we can probably help point you in the direction of some changes. I know my doctor said to increase green leafy veggies to help lower my triglycerides - I'm not a BIG fan of leafy but I've increased brussel sprouts and broccoli significantly and found a kale salad mix I can tolerate and added spinach to a few recipes successfully. Oatmeal is supposed to be helpful also - watch the portion size and the add-ins. I'll second what Melissa said about cauliflower - it doesn't have a lot of flavour so it's versatile with so many things. I've tried a couple of recipes from here before - I'm not vegan or WFPB myself but we eat vegetarian several times a week and DH and I are both diabetic eating (or trying to eat) low-carb. www.staceyhomemaker.com/low-carb-vegan-recipes/Prayers
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Post by flanz on Feb 8, 2019 21:23:01 GMT
How long had you been doing the wfpb when you got your blood work done? I started it just AFTER getting my recent results 4 weeks ago.
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Post by flanz on Feb 8, 2019 21:23:49 GMT
I know a couple of people who have had sky high triglycerides and they were both put on prescription grade fish oil to help lower them. One of them also started eating more fresh garlic and his came down. The other is currently in his 3rd month and hasn't been re-tested yet. That's awesome. I can't do fish oil because of a severe fish allergy...
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Post by flanz on Feb 8, 2019 21:30:57 GMT
ashley - I made my dietary changes after getting the results. thanks for asking. melissa - thanks for your thoughts and advice. taking it all into consideration. I've been thinking I may eat eggs once a week, thus not being strictly vegan. linda - may HbA1c is slightly elevated. non-fasting glucose was 100. Thanks so much for link to low carb vegan recipes. Thanks everyone!
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Post by circusjohnson on Feb 8, 2019 23:36:45 GMT
I'm a bit confused have you had blood work since you started eating wfbp? I would eat lots of veggies but also eat carbs in the form of grains and call your Dr. and ask to have your blood work done again. Tell him you have changed your way of eating and would like to see if it has helped. I recently have also started wfpb diet. I am loving it! I do no oil, no dairy no sugar and no animal protein. I feel fabulous and plan to get my blood work doe in another week or two to see how I am doing.
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Post by flanz on Feb 9, 2019 8:06:21 GMT
I'm a bit confused have you had blood work since you started eating wfbp? I would eat lots of veggies but also eat carbs in the form of grains and call your Dr. and ask to have your blood work done again. Tell him you have changed your way of eating and would like to see if it has helped. I recently have also started wfpb diet. I am loving it! I do no oil, no dairy no sugar and no animal protein. I feel fabulous and plan to get my blood work doe in another week or two to see how I am doing. Sorry for the confusion. I received my blood work results with high triglyceride level about 4 weeks ago and decided to make dietary changes (vegan, no alcohol, no added sugar) immediately, and had a four week follow-up appointment which was yesterday. I lost 7 pounds between the two appointments. Doc asked me yesterday to severely limit my carbs, even whole grains, and with being a new vegan, I'm looking for suggestions as to what to eat.
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Post by Lindarina on Feb 9, 2019 11:19:21 GMT
I recommend checking out Dr Greger and his daily dozen. He has put together a list of foods that we should try to eat every day. There are daily dozen challenges as well.
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Post by Merge on Feb 9, 2019 13:17:22 GMT
I've been thinking about your post and I want to chime in the following, with the caveat that I am not a medical doctor and this is not medical advice.
In WFPB eating, high-quality, whole food carbs are the centerpiece of the meal. Carbs like beans and lentils are our main sources of protein, and carbs contribute to satiety. I think it would be very difficult to get enough nutrients to feel full and more importantly, to feel good, while trying to be both vegan and low-carb.
If I had just gotten those results before trying this way of eating, and really wanted to go forward with eating this way, I'd tell my doctor what I'm doing and ask to have my results re-run in 6 months. Just to see. And then really work to keep your carbs to truly whole foods, limiting bread and pasta as much as possible, and limiting sources of sugar other than whole fruit. Focus on getting lots of non-starchy vegetables, but don't be afraid of your beans, sweet potatoes, peas, oatmeal, etc.
I like this way of eating and feel better than I've felt in years, so personally, I'd want to give it a real go before accepting limitations that are likely to doom it to failure. That's just me. Good luck with whatever you decide to do!
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Post by circusjohnson on Feb 9, 2019 16:47:32 GMT
I'll just ditto what Merge said. you just started and have lost some weight I'd continue. No bread, no pasta, no oil and no added sugar and ask to retest in a month or so. Make sure you are eating lots of veggies and a wide variety. Veggies should be half your plate then the other half is grains, legumes, and starch.
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Post by flanz on Feb 9, 2019 20:52:04 GMT
Thank you all! Does WFPB include any tempeh, or is that considered processed food?
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Post by Yoki on Feb 9, 2019 21:21:48 GMT
Thank you all! Does WFPB include any tempeh, or is that considered processed food? I’m brand new to this way of eating, but I use/follow the Clean Food Dirty Girl menu plans (WFPB no Oil) and they use tempeh.
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maryannscraps
Pearl Clutcher
Posts: 4,728
Aug 28, 2017 12:51:28 GMT
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Post by maryannscraps on Feb 9, 2019 23:04:47 GMT
Healthy fats are also critical -- olive oil, avocados, nuts and seeds, nut butters. They'll help your satiety also.
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Post by birukitty on Feb 11, 2019 6:21:14 GMT
I'm sorry it's taken me a couple of days to get to this thread. I know how you must be feeling Flanz. Those darn antidepressants can really pack on weight as a side effect-I've been on a few that have done that and it can be so frustrating! As you know I'm a huge believer in Forks over Knives and the whole foods, plant based diet. It's what got me to finally get to my goal weight (from 186 to 125) and stay there for 5 years. Since you have so many questions about this diet I would encourage you to watch the film again. Don't listen to your doctor in regards to nutrition advice. Doctors don't study nutrition in medical school and the advice he gave you to severely limit carbs is wrong-as far as the theory behind the whole foods, plant based diet goes. Limiting carbs goes back to the South Beach diet which has morphed into the keto diet of today.
There is nothing wrong with carbs, except that Americans are used to piling unhealthy foods on top of them or preparing them in unhealthy ways. A baked potato with sour cream, bacon bits and cheese on top vs. a baked potato with nothing but maybe a few herbs on top. Big difference health wise, calorie wise and fat wise. Carbs prepared in a healthy (whole foods, plant based) manner are fine for us-they form part of the whole foods, plant based diet because they keep us satiated. I eat whole wheat pasta with just one ingredient (whole wheat). I know you have a gluten intolerance but they now sell pasta made from other ingredients-as long as it is a whole (it will say the word whole in front of it in the ingredients list) food you are fine eating it. Look for the fewest ingredients possible and don't buy if it contains oil. The whole foods, plant based diet recommends whole foods, and minimally processed foods. Bread is fine if it is made from whole grains (yes, whole grains are great for us) and only has a few ingredients that are okay. We stay away from all animal products.
I think it's wonderful that you've started eating WFPB! Good for you and you've already started seeing results. Losing weight is 80% diet and 20% exercise I believe. Your blood work will get better if you follow this diet. Mine did and I'm sure yours will too. You can check out forksoverknives.com for lots of helpful ideas and also check out under their newsfeed in the top header, click on that and then click on success stories. Those are so inspiring to read. There are a lot of recipes at the website plus they've put out 3 recipe books so far.
There is a difference between being vegan and following a WFPB diet. You can be a junk food vegan because Oreos are vegan and potato chips are vegan along with a lot of other unhealthy foods. Following a WFPB diet is making a decision to eat this way to improve your health. And Oreos and potato chips are defiantly not on the menu! I think tempah is fine as is tofu. I make sure to buy the tofu that says it is non-GMO just for my own satisfaction. Shopping in Whole Foods makes that easy because they label their foods on the shelf-which is non-GMO even though the laws in the USA still make labeling GMO foods illegal.
You asked what a daily eating plan may look like? That varies so much because there are so many amazing recipes (from FOK) that it changes every day. Since you are just starting out you might want to consider the book "The Forks Over Knives Plan". It takes you through the first month as you transition from your regular diet to the WFPB diet. Since you haven't been eating whole grains or carbs this might help you. To save money I always check first to see if my library has it and then if I like the book I order it. I also highly recommend the FOK recipe books but you can get by with just the recipes on line. The FOK website also offers a plan that will help you with planning your meals-it has a cost but you might find it very helpful, or you can plan your meals yourself using the recipes.
Olive oil is not a healthy fat. Oil is a highly processed food that has no nutritional benefit at all. What it does do is add fat and calories to our bodies. If you want the benefits of olives eat a whole olive. WFPB believes that no oil is the healthiest for us. We cook using no oils in the skillet by using a process called water sauteing. I put chopped onions (or whatever else I want to cook) in a non-stick skillet over heat and add a bit of water. I then move the onion bits around the entire time it is cooking adding water if needed. It cooks up perfectly, browning nicely this way. Some folks like to use vegetable broth for this but I like using just water.
If you have any questions please feel free to PM me. I know you will be successful and will be able to get much better results on your blood work soon. Wishing you all the best!
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Post by flanz on Feb 11, 2019 6:43:20 GMT
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Post by lesserknownpea on Feb 11, 2019 8:51:13 GMT
OP, give this way of eating a real try, I believe you will be pleased with your next lab work. I know after all the advice in the past it’s hard to think so many carbs can be good for you, but the reality is amazing. Debbie,( Birukitty), myself, and so many others are living proof. I cannot imagine ever going back to the standard American diet, even though I used to think my diet was healthy.
Tonight DD and I made sushi rolls. They had roasted eggplant, avocado, cucumber, green onions, mushrooms. We ate so much! It was fun, delicious, and satisfying. And we felt terrific afterward, as we do after all our meals.
And I love going in for my lab work , my doctor is so proud of me.
Keep up the good work! I wish you the same good results. How perfect you got you “ before” lab work just before you changed your eating.
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Post by Merge on Feb 11, 2019 14:34:41 GMT
I'm sorry it's taken me a couple of days to get to this thread. I know how you must be feeling Flanz. Those darn antidepressants can really pack on weight as a side effect-I've been on a few that have done that and it can be so frustrating! As you know I'm a huge believer in Forks over Knives and the whole foods, plant based diet. It's what got me to finally get to my goal weight (from 186 to 125) and stay there for 5 years. Since you have so many questions about this diet I would encourage you to watch the film again. Don't listen to your doctor in regards to nutrition advice. Doctors don't study nutrition in medical school and the advice he gave you to severely limit carbs is wrong-as far as the theory behind the whole foods, plant based diet goes. Limiting carbs goes back to the South Beach diet which has morphed into the keto diet of today. There is nothing wrong with carbs, except that Americans are used to piling unhealthy foods on top of them or preparing them in unhealthy ways. A baked potato with sour cream, bacon bits and cheese on top vs. a baked potato with nothing but maybe a few herbs on top. Big difference health wise, calorie wise and fat wise. Carbs prepared in a healthy (whole foods, plant based) manner are fine for us-they form part of the whole foods, plant based diet because they keep us satiated. I eat whole wheat pasta with just one ingredient (whole wheat). I know you have a gluten intolerance but they now sell pasta made from other ingredients-as long as it is a whole (it will say the word whole in front of it in the ingredients list) food you are fine eating it. Look for the fewest ingredients possible and don't buy if it contains oil. The whole foods, plant based diet recommends whole foods, and minimally processed foods. Bread is fine if it is made from whole grains (yes, whole grains are great for us) and only has a few ingredients that are okay. We stay away from all animal products. I think it's wonderful that you've started eating WFPB! Good for you and you've already started seeing results. Losing weight is 80% diet and 20% exercise I believe. Your blood work will get better if you follow this diet. Mine did and I'm sure yours will too. You can check out forksoverknives.com for lots of helpful ideas and also check out under their newsfeed in the top header, click on that and then click on success stories. Those are so inspiring to read. There are a lot of recipes at the website plus they've put out 3 recipe books so far. There is a difference between being vegan and following a WFPB diet. You can be a junk food vegan because Oreos are vegan and potato chips are vegan along with a lot of other unhealthy foods. Following a WFPB diet is making a decision to eat this way to improve your health. And Oreos and potato chips are defiantly not on the menu! I think tempah is fine as is tofu. I make sure to buy the tofu that says it is non-GMO just for my own satisfaction. Shopping in Whole Foods makes that easy because they label their foods on the shelf-which is non-GMO even though the laws in the USA still make labeling GMO foods illegal. You asked what a daily eating plan may look like? That varies so much because there are so many amazing recipes (from FOK) that it changes every day. Since you are just starting out you might want to consider the book "The Forks Over Knives Plan". It takes you through the first month as you transition from your regular diet to the WFPB diet. Since you haven't been eating whole grains or carbs this might help you. To save money I always check first to see if my library has it and then if I like the book I order it. I also highly recommend the FOK recipe books but you can get by with just the recipes on line. The FOK website also offers a plan that will help you with planning your meals-it has a cost but you might find it very helpful, or you can plan your meals yourself using the recipes. Olive oil is not a healthy fat. Oil is a highly processed food that has no nutritional benefit at all. What it does do is add fat and calories to our bodies. If you want the benefits of olives eat a whole olive. WFPB believes that no oil is the healthiest for us. We cook using no oils in the skillet by using a process called water sauteing. I put chopped onions (or whatever else I want to cook) in a non-stick skillet over heat and add a bit of water. I then move the onion bits around the entire time it is cooking adding water if needed. It cooks up perfectly, browning nicely this way. Some folks like to use vegetable broth for this but I like using just water. If you have any questions please feel free to PM me. I know you will be successful and will be able to get much better results on your blood work soon. Wishing you all the best! All this. I'd also encourage flanz to look at the FOK meal planner on their website. The first week's plan is free. The meals in the planner are designed to all take 35 minutes or less to prep (some do require pre-prep on the weekend) and they figure in leftovers for lunches to save you more time. It's by far the best and easiest meal planner I've ever used. You can swap out meals for ones you like better if you want, adjust the number of portions, and it spits out a shopping list and weekend prep may for you. Even if you don't use the planner long term, it's been a great way for me as someone new to this way of eating to get used to cooking this way and to see what is possible. I thought cooking without oil would be difficult, but it's not at all. Funny: my husband, who has been skeptical at best about eating this way (he likes his meat and still clings to the "carbs are bad" mindset) sheepishly told me that he's lost five lbs recently after struggling with a stubborn weight gain this past year. And he doesn't even eat this way full time. He took the salad (fennel, oranges, white beans and quinoa on a bed of spinach, with orange/pecan/mustard dressing) I had packed for him this morning without a peep about "where's the meat." 😂
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Post by birukitty on Feb 11, 2019 21:13:42 GMT
You are very welcome. And thanks lesserknownpea and merge for your posts. Flanz you can do this!
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Post by flanz on Feb 11, 2019 22:36:25 GMT
You are very welcome. And thanks lesserknownpea and merge for your posts. Flanz you can do this! I'm very grateful for all three of you for sharing so deeply with me, for your encouragement, as well as to all who chimed in here to help encourage me. I will try to check out the FoK eating plan. I have about 8 vegan cookbooks and an inch thick pile of recipes I have printed to try at some point. For breakfast I am eating things like oatmeal with shredded apple and almond milk, avocado tomato toast made with high protein, high fiber whole grain bread (Dave's Killer Bread), and am about to start eating green smoothies with pea protein powder and bananas. DH is hugely supportive and we've been trying new recipes together when he has time to join me in the kitchen (he works 60-70 hours a week) or I'm trying them on my own. I've been making more use of our Instant Pot. Yesterday I cooked a whole large head of green cabbage with some onion in a teeny bit of oil and a cup of veggie broth. We've made an Indian spiced tomato coconut soup. LOVED both a pasta sauce made with tempeh and veggies (eaten with whole wheat pasta) or over other veggies, and a lentil walnut taco filling. I'm eating hummus and "mock tuna" made with chickpeas. Lots of really yummy foods. Do you all take B12 supplements? Any other supplements? I am a bit leery of trying the B12. I have had horrible reactions to it in the past. I once had a B12 shot and had terrible insomnia for about 3 weeks. Much later I tried a B complex multi and after some time the insomnia returned. Someone recently told me that the B12 in nutritional yeast is not bio-available.. don't know if that is true. I've purchased some flax oil to add to salad dressings or other items for some omegas. Anything else you care to share is always most welcome, and thanks for cheering me on!
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Post by Merge on Feb 11, 2019 22:45:04 GMT
You are very welcome. And thanks lesserknownpea and merge for your posts. Flanz you can do this! I'm very grateful for all three of you for sharing so deeply with me, for your encouragement, as well as to all who chimed in here to help encourage me. I will try to check out the FoK eating plan. I have about 8 vegan cookbooks and an inch thick pile of recipes I have printed to try at some point. For breakfast I am eating things like oatmeal with shredded apple and almond milk, avocado tomato toast made with high protein, high fiber whole grain bread (Dave's Killer Bread), and am about to start eating green smoothies with pea protein powder and bananas. DH is hugely supportive and we've been trying new recipes together when he has time to join me in the kitchen (he works 60-70 hours a week) or I'm trying them on my own. I've been making more use of our Instant Pot. Yesterday I cooked a whole large head of green cabbage with some onion in a teeny bit of oil and a cup of veggie broth. We've made an Indian spiced tomato coconut soup. LOVED both a pasta sauce made with tempeh and veggies (eaten with whole wheat pasta) or over other veggies, and a lentil walnut taco filling. I'm eating hummus and "mock tuna" made with chickpeas. Lots of really yummy foods. Do you all take B12 supplements? Any other supplements? I am a bit leery of trying the B12. I have had horrible reactions to it in the past. I once had a B12 shot and had terrible insomnia for about 3 weeks. Much later I tried a B complex multi and after some time the insomnia returned. Someone recently told me that the B12 in nutritional yeast is not bio-available.. don't know if that is true. I've purchased some flax oil to add to salad dressings or other items for some omegas. Anything else you care to share is always most welcome, and thanks for cheering me on! I do take a B complex supplement, along with vit D and biotin.
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Post by mrsscrapdiva on Feb 11, 2019 23:17:03 GMT
My triglycerides were high, but then they skyrocketed to the level that yours were 400+ a few years ago. I am now on tricor, BUT I noticed that the Vitamin D supplements that I was taking had middle chain triglycerides in them. I don't think it is connected, but I switched brands and I stopped using coconut oil other than on my skin. My triglycerides are lower, closer to normal now and probably from the tricor.
I also read that there is a connection with PCOS and high triglycerides.
Good luck. It is pretty complicated and not one size fits all. Some people respond better to Keto vs Carb base nutrition and vice versa.
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Post by birukitty on Feb 11, 2019 23:48:38 GMT
Flanz, I'm so glad you mentioned B12 because I totally forgot about it. Yes, a B12 supplement is very important to take while following the WFPB diet and it's usually the only supplement you will need. I get annual bloodwork done and because I am also low in Vitamin D I take a Vitamin D supplement as well. But I only take what my bloodwork shows I need and what my Integrative Medicine doctor suggests I take. B12 is very important. Where did you get the B12 that gave you insomnia? I know you said you used an injection but where did you get the B12 complex multi? I'm wondering if getting a B12 supplement from a better source may help? I have an Integrative Medicine doctor (a doctor who is a board certified Internist but also practices alternative therapies) who carries supplements in his office but they are also available online for the same price. The website is pureformulas.com and the two brands I take for supplements are Designs for Health and Integrative Therapeutics. You can find both of these brands on this website and they both offer a B12 complex vitamin. You are doing an incredible job in choosing your meals and what you are preparing! Good for you!! I wouldn't use the flax oil simply because it is an oil (and as I mentioned above this diet excludes all oils) and once I stopped using all oils my weight really started dropping. You don't have to worry about omegas on this diet. If you want to include flax in your diet add ground flax seeds to your oatmeal or to other foods. There are salad dressings made without oil in the FOK recipes if you are looking for something like that. Seriously your food choices sound wonderful! Did you get the mock tuna recipe made from chickpeas from Forks Over Knives? If so I just made that one too and we love it! Dave's Killer Bread is a perfect choice for bread. I'm not sure I'd go with a protein powder-remember in this diet we are trying to get rid of processed foods. Plus Americans on average eat twice as much protein as they should and half as much fiber. So protein isn't something you need to really strive for on this diet. You will be getting plenty of it. There are recipes for smoothies on the FOK website and in the recipe books if you are thinking about smoothies as something you'd like to try. If it were me I'd use those instead of any kind of commercialized (pre-made) powder. Congratulations on a incredible start! I wish you all the best and if you ever want to talk PM me. I love helping people.
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Post by flanz on Feb 12, 2019 2:19:09 GMT
You're all terrrific!! Thanks yet again!
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