Tuesday February 9

Here are the amazing numbers

Before After

Total Weight 143.7 136.3

Total Cholesterol 227 171

HDL 98 74

LDL 118 74

Tryglicerides 55 118

The higher tryglicerides are from higher

fat, which was all good fat: avocados,

olive oil, etc. I am very pleased with

my numbers and plan to limit my animal

consumption from now on. Yayyyy!!!

My Month as a Vegan

I have a whole new appreciation for the difficulty of eating any sort of special diet whether it be gluten-free, lactose-intolerant, vegan, vegetarian, or raw foodie. Some restaurants cater to most of these although no where have I found gluten-free pasta or bread on the

menu. If you mention you are vegetarian, the servers often suggest fish : { Since when is fish non-animal? I think most of the specialized eating happens at a few select restaurants such as P.F. Chang, Natural Cafe, and others.

I was not perfect. This disappoints me. I had a few glasses of chardonnay here and there, mostly on the weekends and then there was the red vine debacle. I never touched one drop of gluten, dairy,

or animal products, or coffee. I have semi-permanently given up coffee for green tea, which I now drink 2-3 times a day. If the occasion arises and I feel like a cup, I will have one. My main goal for doing this was to cease to make meat the centerpiece of the meal and think of it more as a side dish or accom-

paniment to the main portion which will be mostly vegetables or whole grains (non-gluten). I have been asked this question often: "What's left to eat?" I can only think these people have no imaginations. I have eaten extremely well. My meals have been tasty, fresh,

and interesting. I will now start with whatever vegetables or grains I want and thenconsider if I want to add a little chicken or fish to them. I hope to eat vegetarian at least 2-3 daysa week and snack on

more fruit. On the average I had 8-10 servings of fruit and veggies a day.

One benefit to this kind of a diet is how much you poop. Seriously 4-5 times a day is not unusual. I think this largely explains the weight loss I have experienced. Enough on that.

One epiphany that I had was how much I eat out of boredom or to fill time. I have had to read more, plan more outings and socialize more which is all good. Nighttime is the worst whenmy snacking urges get ferocious. I usually eat nuts then because

the fat fills me up and satisfies. I also get asked if I feel better or different. Not really. I ate pretty healthy before. I was already gluten free and dairy free. I didn't eat a lot of red meat but had fish 2-3x per week. I had my first cold in many years during this

month and I was able to run 3.5 miles. I guess it's pretty much life as usual. I do feel a bit smugly self-righteous though. Just a little. I lost 7 lbs. and about 2" off my waist. This feels good, but I was this weight before I went to Maine in October and pigged out on lobster.

Then came Christmas and well, you know. I want to work to keep this 7 lbs off and lose 2 more. Then I will be the weight I was when I got married the first time (age 21) which will feel good, although I

have a lot more muscle than I did then. I have also worked on my balance, equilibrium and poise through Tai Chi. I just about have the short form (24 moves) down and will be switching to the advanced class this summer.

All in all it was a great month. I will have my cholesterol taken tomorrow so in a few weeksI will post those numbers (before and after). I think I will have made some small improvements. Thanks to everyone who encouraged me, who followed or read myblog and who tried the recipes. I value all of you out there who are in

my life for a reason.

Saturday Day 30

Just to let you know what I had for dinner tonight, it was the most delicious lettuce wraps with tofu and veggies sauteed with soy sauce good. I so appreciate restaurants with a vegetarian menu

Sunday Day 31 Last Day

Wow. I can't believe I made it to the last day. I have much to say about eating vegan and will probably post a lengthy commentary next week when I have time. We met family for brunch today at Duke's (seafood in Malibu). The only thing on the menu I could eat was nachos minus the cheese, sour cream, and guacamole (it had sour cream in it). I asked the server if they could add a few veggies on top and she brought me back a 6" high mound of chips, beans, salsa and veggies: broccoli, cauliflower, bean sprouts, red peppers etc. I could eat only about 1/3 of it.

Breakfast: Soy yogurt

Lunch: Veggie nachos

Dinner: leftover lettuce wraps

Stay tuned for my debriefing

Day 26 Tuesday

Did a 60 min workout including 6 miles on recumbent bike, upper body and abs. Off to eye doctor who reports my eye pressure is low (very good). Lots of clients today

Breakfast: Protein drink with pineapple and spinach

Lunch: Arugula Salad with roasted fennel and quinoa

Dinner: Trader Joe's Latin Bean Soup, apple

Day 27 Wednesday

Walked 3.5 miles with my dog, Mags. Have successfully completed two CEU's. These are 12-15 page papers which will be published on the internet on a site where people like me can get credits for reading them and answering 20 questions. We have to do 36 units every 2 years so this may be a good way to make passive income. My first one is on Trauma and the Brain, treating clients with severe childhood trauma and the second one is a step by step guide to working with entrenched couples through communication. My third will be about Aging and the Brain.

Breakfast: Protein Drink with strawberries, banana and spinach

Lunch: Roasted Sweet Potatoes with West African Peanut Sauce

Dinner: Salad with everything in it, including freshly ground flax seed and sunflower sprouts

Sweet Potatoes with West African Peanut Sauce

4 medium sweet potatoes

1 t. olive or canola oil

1/3 c. chopped onion

1 T. freshly grated ginger

2 garlic cloves, pressed

1 1/2 t cumin

1 1/2 t. coriander

dash red pepper and salt

3/4 c. water

3/4 c. tomato sauce

1/4 c. peanut butter

2 T. freshly chopped cilantro

Preheat oven 375. Pierce potatoes and bake for 1 hour.

Saute onion, ginger and garlic in oil about 3 min on medium

Add spices, water, tomato sauce and peanut butter and cook 2-3 min.

Split potatoes open, spoon in sauce, top with cilantro. Yummm

Day 28 Thursday

Did my usual 60 minute workout and also practiced Tai Chi for a while.

Breakfast: Protein Drink with Pineapple and spinach

Lunch: Leftover sweet potato with peanut sauce

Dinner: Avocado-Tomato Salad, corn chips

Snacks: apple, nuts and chips

Avocado-Tomato Salad

2 large slightly underipe avocados, cut in 1/2 inch cubes

4 tomatoes, seeded and cut in 1/2 inch cubes (I used 2 red, 1 yellow, and 1 orange)

1-2 T. capers, drained

1 T. olive oil

1 T. basalmic vinegar

Mix it all together and scoop it up with chips

Day 29 Friday

Getting down to the wire. Only 2 days to go. The thing I miss the most, believe it or not, is fish. And Chardonnay. And the occasional gluten-free cookie. I have really learned to eat out easily by trying things I wouldn't ordinarily try, such as curried vegetables or grilled vegetable tacos. I have a new appreciation for vegans and the challenges they face.

Breakfast: Protein Drink with raspberries and spinach

Lunch: Leftover avocado-tomato salad with chips

Dinner: Roasted Mushroom and Potato Salad, grilled bok choy

Roasted Mushroom and Potato Salad

10 oz. mushrooms, roughly chopped (I used shitakes and oysters)

2 T. olive oil

1 pound red new potatoes, quartered and unpeeled

1/4 c. chopped parsley

2-3 T. red wine vinegar

2 T. drained capers

salt and pepper

Put potatoes on one cookie sheet and mushrooms on another. Toss each with 1 T. oil and liberally salt and pepper them. Put one in top half of oven and one in bottom half and roast at 450 for about 12 min. Exchange pans and roast another 12 min. In bowl, toss potatoes, mushrooms, and rest. Yummm

Day 30 Saturday

Today I ran 3.5 miles, the whole four laps at Pepper Tree Park. Yay for me. I will now seriously look for a 5K run in the next 3-4 months. I will keep training once a week until the last 3 weeks where I will train 2x a week, meanwhile keeping up on my regular workouts. My dog sure was tired today.

Breakfast: Soy yogurt with blackberries and blueberries

Lunch: Leftover potato-mushroom salad and last of the avocado-tomato salad

Dinner: Going Out to P.F. Chang's which has a wonderful vegetarian menu. Will let you know how dinner was tomorrow.

Day 23 Saturday

Actually ran 2.5 miles!!!!! Only one more time around the track to make 5K. I also finally went to the Farmer's Market in Camarillo and bought wonderful goodies: Jujube fruits (dried) which I saw on Iron Chef America and was told by the vendor that they revitalize the liver and cure insomnia when made into a tea. I also bought large, beautiful organic sunflower seed sprouts and pea shoots for salads, huge organic apples, fennel, lacinato kale and other yummy stuff. This diet has really made me focus on fruits and vegetables which was my goal.

Breakfast: Soy yogurt (agave sweetened) and blackberries (from mkt)

Lunch: Leftover quinoa risotto

Dinner: Fire-Roasted Artichokes, spinach salad with peanut dressing, and leftover black beans

Snacks: Apple, orange, and berries, nuts

Fire-Roasted Artichokes

2 large artichokes, preferably with long stems, stems peeled, cut in half lengthwise and choke removed, outer tough leaves removed, top cut off about 1"

Olive oil

crushed red pepper, paprika, salt and pepper

Lay artichokes cut side down on steamer in large pan. Put in 1" of water and cover. Steam about 20 minutes. Brush entire artichoke with olive oil, pushing in down between the leaves and leaving small puddle in choke area. Top with all the spices to taste. Broil about 5-8 min until leaves are crispy and browned.

Sunday Day 24

Tried to walk today but too muddy, almost got stuck. Instead strolled for about 30 min with Geoff and Maggie. I had a wonderful day with my daughter, Bethany, and watched my favorite cooking shows although when the meat or fish looks delicious, it is a little hard.

Breakfast: Soy yogurt and raspberries from Farmer's Market

Lunch: Out to Lunch to Natural Cafe: Had vegan chili, no cheese or onions, and chips and salsa

Dinner: Out to Dinner at Roma Deli: Had Roasted Butternut squash soup and a grilled eggplant salad with Tahini dressing. Both were delicious.

Monday Day 25

Walked 3.5 miles with my dog and my friend, Kathy. Then I did an hour of Tai Chi with my favorite instructor, Stella, through Park & Recs. Off to the eye doctor for a good report on my eye pressure and home to cook and work.

Breakfast: Protein Drink with strawberries and spinach

Lunch: Arugula Salad with Oranges and Carmelized Fennel

Dinner: Leftover Grilled eggplant salad

Snacks: Apple, nuts

Arugula Salad with Oranges and Carmelized Fennel

2 large fennel bulbs, trimmed and cut into 12 wedges with some core attached

6 fresh thyme sprigs

6 T. olive oil, divided

1/4 c. sherry wine vinegar

1 T. dijon mustard

3 oranges (I used tangerines from my tree), divided into segments

1 7 oz. bag arugula (you could substitute spinach or other lettuce)

Toss fennel wedges with 4 T. oil on baking sheet. Bake 400 for 40 min.

Make dressing by mixing vinegar and mustard, salt and pepper to taste. Whisk in olive oil (last 2 T) until slightly thickened. Toss arugula, oranges and fennel with dressing.

Day 19 Tuesday

This is getting old, I have to say. The rain is really coming down so no walk today although I did do 6 miles on recumbent bike and 40 min. upper body and abs, followed by lots of stretching.

Breakfast: Protein Drink with pineapple and spinach

Lunch: Went Out to Exotic Thai and had Sizzling Plate: Sauteed vegetables in coconut peanut sauce over a bed of fresh spinach, topped with cucumbers and onions and with brown rice

Dinner: Thai Tofu Salad

Snacks: Banana, chips, nuts

Day 20 Wednesday

Still raining. By this weekend there will be snow on the mountains I can see from my bedroom. The creek below my house is about 3' deep and about 4' wide with many small waterfalls. I want candy. I had a gift certificate to Sur La Table so went and bought myself a seed grinder (Cuisinart, $29.95) to grind flaxseeds. Andrew Weil says that flaxseed meal and oil go rancid very quickly and does not recommend them and, even though I keep mine in the fridge, I decided to try it his way.

Breakfast: Soy yogurt with bananas and freshly ground flaxseeds

Lunch: Out to lunch with my daughter to Natural Cafe: Grilled veggie enchiladas with blue corn chips and salsa.

Dinner: Skipped Dinner and had a large bowl of chips with guacamole : }

Day 21 Thursday

This rain is making me crazy. Still working out inside but miss the long walks with Maggie. I am busily working on CEU's (Continuing Education Units) that I am writing to offer on the internet. Just trying to create some passive income, but man, these things are a lot of work, like writing term papers. The first one is on Trauma and The Brain and is about 15 pages long. The second one is a step by step guide for treating entrenched couples. It feels like being back in school.

Breakfast: Protein Drink with Strawberries and Spinach

Lunch: Quinoa Risotto with Mushrooms and Thyme (recipe follows)

Dinner: Leftover Enchilada and leftover Thai tofu salad

Day 22 Friday

The rain is stopped Yayy. The mountains are covered with snow. I only have 3 clients today and I am looking forward to the weekend.

Breakfast: Protein Drink with Pineapple and Spinach

Lunch: Salad with Peanut Dressing (recipe follows)

Dinner: Black Beans and Escarole Salad (recipe follows)

Snacks: POPCORN NIGHT!!!

Quinoa Risotto with Mushrooms and Thyme

1 c. quinoa, rinsed

1T. olive oil

1 c. chopped onions

2 cloves garlic, pressed

8 oz. crimini mushrooms, sliced

6 oz. shitake mushrooms, sliced

3 T. fresh thyme or 1 T. dried thyme

1 c. vegetable broth

Bring 2 c. water to a boil, add quinoa, cover and cook about 15 min.

Heat oil and saute onions 5 min. Add garlic. Add mushrooms and thyme and cook for about 5-6 min until tender. Add broth and reduce somewhat. Add cooked quinoa and salt and pepper to taste.

Peanut Dressing

3 T. water

2 T. rice wine vinegar

1 T. chopped green onions

1 T. peanut butter

1 T. soy sauce

1 t grated ginger

1t. Sriracha chili sauce

1 t. dark sesame oil

2 t. dry roasted peanuts

Put it all in blender or mini-prep and whirl until smoothe

Black Beans and Escarole Salad

1 15 oz can black beans, drained and rinsed

1 clove garlic, pressed

dash salt

1/2 red onion, chopped

1-2 T. white wine vinegar

1/2 t. pepper

2-3 T. olive oil

1 T. chipotle chilies in adobo sauce (less if you're chicken)

2 T. chopped fresh cilantro

1 head escarole, washed and trimmed

6 oz. guacamole (your favorite recipe or storebought)

1 avocado

1 lime, cut in wedges

Put black beans in bowl. In another small bowl combine garlic, salt, onion, vinegar, and pepper. Whisk in oil. Pour 3/4 of dressing over beans. Add the chipotle and cilantro. Toss. Preheat a grill pan over medium heat. Toss the escarole with the remaining dressing and grill 3 min, turning constantly until wilted and browned Serve with the beans, sliced avocados and lime wedges.

Any of my recipes could have cheese or meat added to them. Enjoy!

Day 16

Saturday, yay. Hope to do some writing today. Started the day with a 3.5 mile walk/run. I actually ran the first 2.3 miles of it. I would like to do a 5K this year if I can find one that is on dirt or sand. On the weekends I like to diverge from my protein drink and have something different.

Breakfast: Plain soy yogurt with 1 c. of blackberries and 1 banana.

Lunch: Got to go out to Natural Cafe with my daughter and grandaughter. Had black beans, brown rice and a grilled veggie tamale, salad with tahini dressing.

Dinner: Dr. Praeger's Tex-Mex Veggie burgers, salad with avocado, artichoke hearts, carrots, Persian cucumbers, red peppers and pepitas and olive oil, chardonnay vinegar dressing

Snacks: Geoff made popcorn again : }

Day 17 Sunday

Took Maggie for a walk, only a mile this time, and went out for breakfast. Lazed around all day, watching cooking shows and home shows on TV. Ended up watching 2 movies: The House Bunny, which I've seen before but was cute and Management with Jennifer Anniston and Steve Zahn, which started really slow but ended up being charming.

Breakfast: Oatmeal with fresh peaches and raisins (no milk or sugar is tough)

Lunch: Went out again to Natura Cafe and had grilled veggie tacos in corn tortillas, salad, and chips and salsa

Dinner: Huge salad with tons in it. Homemade pizza with gluten free crust: artichoke hearts, chopped red peppers and red onions, kalamata olives, fresh thinly sliced tomatoes, drizzled with olive oil and a couple of slices of almond mozzerella, fresh pepper and garlic salt.

Snacks: rice-adzuki bean chips and salsa, almonds, and an orange

Day 18 Monday (so far)

Whew! I haven't seen rain like this since El Nino back in 1996-7. Our cypress trees are practically bent over from the wind and there's an inch deep stream of water in the road. It's at times like these that I am glad we overengineered the foundation of our house. It's not going anywhere.

Breakfast: Protein Drink with peanut butter, bananas and chocolate flavored Vegn Meal replacement packet (which made it slimy and awful) I only drank half.

Lunch: Thai Tofu Salad (recipe follows)

Dinner: Leftover pizza and fresh fruit.

Thai Tofu Salad

3/4 lb. firm tofu, sliced in 3/4" slices, put between paper towels and weighted, about 30 min

Marinade: 2 T. lime juice, 1 T. soy sauce, 1 T. chili garlic sauce, 2 T. grated ginger, 2 cloves garlic, minced, and 1/2 t. crushed red pepper

After tofu has had water pressed out, cut in 3/4" cubes and marinate 2 hrs. at room temp.

Dressing: 1/4 c. lime juice, 3 T. chili garlic sauce, 2 T. soy sauce, 2 t. grated ginger, 1/4 t. salt, 1/4 t. crushed red pepper

While tofu is marinating, make dressing and cut up:

1 head romaine lettuce, thinly sliced, 1 c. shredded carrots, 1/2 red pepper, chopped finely, and

1/2 c. chopped cilantro.

Put 1 pkg. of rice sticks (noodles) in boiling water and let set 20 min. Roughly chop

Place 1 T. peanut oil in large skillet. Discard marinade and saute tofu squares on all sides until crispy. Drain. Mix the tofu, the dressing, the vegetables together and serve. Really good as leftovers. Enjoy!