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2B4AHEALTHYLIFE's Photo 2B4AHEALTHYLIFE Posts: 1,725
9/5/19 2:43 P

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Thank you Nightglow, I find zero oil is a bit tough... I am doing well limiting it, though I think bending sometimes would make it more doable/pleasurable.
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NIGHTGLOW's Photo NIGHTGLOW Posts: 4,919
9/4/19 8:44 P

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Just a reminder that many vegan physicians and dietitians have differing suggestions regarding oil and what constitutes a healthful fat.

Many (like Dr. Fuhrman, for instance) advocate for a handful of nuts per day. Walnuts, particularly, are good for omega 3s!

Others advocate for avocados, olives etcetera in differing amounts.

The Blue Zones communities (those who are the healthiest and longest-lived groups worldwide) eat varying amounts of olive oil, for instance.

Esselstyn, McDougall, and whole-food-plant-based-no-oil trends are one way to live a healthful, plant-based life - but they are not the only way. I encourage everyone to work with what works best for them (and what they may still have in the cupboard!)


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Edited by: NIGHTGLOW at: 9/4/2019 (20:46)
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2B4AHEALTHYLIFE's Photo 2B4AHEALTHYLIFE Posts: 1,725
9/4/19 12:26 P

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FYI. Google Ai Chi it was created by Jun Konno.

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2B4AHEALTHYLIFE's Photo 2B4AHEALTHYLIFE Posts: 1,725
9/4/19 12:22 P

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Great info MLW thank you!
Very interesting plus a few new titbits I didnít know emoticon

I am still eating my leftover peanut butter but I purchased the powdered peanut butter with minimal fat... I stopped adding oil to cooking and salads with the exception Iím now using my olive oil for my skin itís very good & hopefully we donít absorb it that way ?? And Iíll be mindful when it comes to avocado.

Plant-based diet is new to me so I am learning to incorporate a lot more different veggies other than broccoli & carrots. Just started using broccoli sprouts in a rice wrap, very good!

Edited by: 2B4AHEALTHYLIFE at: 9/4/2019 (12:24)
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MRSLIVINGWELL's Photo MRSLIVINGWELL Posts: 1,137
9/4/19 9:13 A

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Besides the things mentioned:
--Drink more water. thick blood makes for higher blood pressure. Try to have 1/2 your body weight in water intake per day (as in, 75 oz water if you weigh 150lbs).

--Many WFPB Doctors recommend having a serving of greens (high nitrates) with every meal to increase the nitric oxide (NO). This causes the blood vessels to dilate, or open more. nitric oxide (NO), the most powerful vasodilator we have, so arteries will dilate to their fullest. Esselstynís favorite 6 Ďgreensí for NO production are kale, spinach arugula, swiss chard, beet greens, beets. Here are some other good "greens" for this purpose are bok choy, collard greens, mustard greens, turnip greens, napa cabbage, Brussels sprouts, broccoli, cauliflower, cilantro, parsley and asparagus.

--reduce the salt in your diet. Frozen vegetables (without additional ingredients) have no salt compared to a can of vegetables. Canned tomatoes have a TON of salt. As do peanut butter, ketchup, salsa and other condiments. Better to make your own from scratch, use frozen ingredients rather than canned.

--NO OIL. Oils cause blood pressure to be higher because they constrict the blood vessels. Also reduce all fat consumed (nuts, peanut butter, avocado, meat)

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NIGHTGLOW's Photo NIGHTGLOW Posts: 4,919
9/4/19 12:28 A

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Oooooh. I want to try ai chi so much!

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2B4AHEALTHYLIFE's Photo 2B4AHEALTHYLIFE Posts: 1,725
9/3/19 11:31 P

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Thank you for your comment yes 3 to 6 months sounds sensible. Well I could certainly increase meditation and yoga would be nice. I do Ai Chi in a warm salt water pool which is similar to tai chi but in water. I do watch my salt intake although I get munching on bean or corn chips every now and then. Still working on lowering stress in my life too, thatís on going.

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NIGHTGLOW's Photo NIGHTGLOW Posts: 4,919
9/3/19 1:48 P

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I'd give it 3-6 months before expecting to see real, significant changes. Same with cholesterol! What other things are you doing to regulate blood pressure levels? Any yoga or meditation? Reducing salt?

Glad you are feeling healthier overall!

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2B4AHEALTHYLIFE's Photo 2B4AHEALTHYLIFE Posts: 1,725
9/3/19 1:28 P

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Iíve been on this diet now for over 1 month and I was hoping to see my blood pressure lower....

Iím still having to take my pills so Iím curious how are other people doing?
I havenít had my cholesterol checked yet I will probably get that done in another month.

I am still having my morning coffee...that is the one I thing I havenít given up, yet...

McDougall claimed in two weeks people have great improvements with blood pressure and cholesterol, so Iím curious how people have been doing.

Ps. on the bright side, I have been losing the stubborn last 10 pounds!

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