When I completed my ob-gyn residency, I was at the top of my lifetime weight, about 30 to 35 pounds overweight. I have a photo to remind me of that era, my backside at the beach in a neon green bathing suit – what a sight!
One might ask, with all the time spent working (12-hour days with on-call days of 36 hours), how could anyone gain weight? Well, for me it was easy! Food was sometimes the only comfort available during those long nights. Lack of sleep can contribute to weight gain, and I had plenty of that. Whatever there was to eat, whether healthy or not, I ate it, never knowing when my next meal would come.
I chipped away at my weight after completing my residence, first losing about 10 pounds. Then I started lifting weights at home. (The nice thing about exercising at home was that I didn’t have to change clothes, get in the car, drive to a gym, and feel intimidated by other people and big equipment.) I lost another five pounds and then another five pounds. I also gained some muscle definition. Then I stopped losing weight.
One day I was watching Joel Fuhrman, M.D., author of “Eat to Live” and several other nutrition books on T.V. He spoke about what he calls the “nutritarian diet”; a diet high in very nutritious foods – lots of greens and other vegetables, beans, fruit, moderate in nuts and complex carbohydrates/whole grains, and low in fats. He discussed the health-giving benefits of this type of diet and gave examples of patients he had who were able to turn their health around by eating a nutritarian diet. I thought I could eat that way. I bought the book and started on my way. I ate large, tasty salads, lots of beans and fruit and I was full after meals.
In the past, I lost weight by “cutting-down” on portion sizes. Doing so only made me want to eat more, it increased my tendency to snack, and my appetite was not satisfied. Now, I was happily full after meals and did not think about eating until my next meal. My excess weight started to melt away and I felt well and full.
I have continued to eat a plant-based diet ever since. A plant-based diet, or what Dr. Fuhrman calls a “nutritarian” diet, can help you manage your weight or help combat chronic health conditions such as high blood pressure, pre-diabetes or diabetes, or elevated fats in your bold (cholesterol, triglycerides).
There are two ways of changing to a plant-based diet. One is just jumping in and doing it, as I did. Or you can ease into it gradually. I suggest starting by eliminating animal products (meat, poultry, fish, eggs, dairy products, and most fats) in your meals a couple of days a week. Instead, eat big salads, beans, lots of fruit and whole grains, and nuts in small amounts, and progress from there.
There are some excellent books and cookbooks available and, for inspiration, many YouTube videos. I recommend watching the film, “Forks Over Knives”. It is very informative. The following is a list of some of the well-known authors in the field of plant-based nutrition whose writings and YouTube presentations might inspire weight loss and improved health; T. Colin Campbell, Ph.D. Caldwell Esselstyn, M.D., and his son Rip Esselstyn (author of “The Engine 2 Diet”) Joel Fuhrman, M.D. Michael Greger, M.D. (author of “How Not to Die”) John Robbins and his son Ocean Robbins.
Orange Vegetable Soup
Ingredients
- About 2 pounds of orange vegetable carrots, sweet potatoes, butternut squash, or whole pumpkin or 2 -15 oz. cans of pumpkin puree, peeled and chopped.
- 2 cloves garlic - minced Let the minced garlic sit for at least 10 minutes before using to allow it to form allicin, a chemical that is both antibacterial and antifungal. The allicin further converts into anticancer compounds.
- 2 large stalks of celery with leaves - chopped
- You can also add a chopped and seeded red bell pepper if you like 2 cups vegetable broth 2 cups water (I use “Better than Bouillon” vegetable base, but it is high in sodium, so I only use 2 teaspoons in 2 cups of boiling water for the broth.)
- 1 can of lite coconut milk or 1/2 to 1 cup unsweetened nut milk.
Instructions
- In a large pot: saute onions, celery, and chopped orange vegetables in a little water or broth. If using pumpkin puree or already cooked orange vegetable, wait to add.
- When the vegetables are slightly soft, add the garlic and cook for 1-2 minutes. Add the 2 cups of vegetable broth and 2 cups of water. If using pre-cooked (leftovers, that is) vegetables or pumpkin puree, add now.
- Cook on medium heat without a lid until the vegetables are soft.
- Now, you can add 1 can of lite coconut milk or 1/2 to 1 cup of unsweetened nut milk, if you wish. Stir well and add seasonings you like, curry powder, Thai red curry paste, cayenne pepper, red pepper flakes, minced jalapeños, minced chipotle in adobo sauce, ground fresh or dried ginger, a pinch of cinnamon. Salt and pepper to taste.
- Puree the soup in a blender or use an immersion blender. If using a stationary blender, blend the soup in batches, filling the blender container slightly less than half-way, take out the center part of the lid, this will allow steam to escape while blending, cover the opening in the lid with a folded towel when you blend so you don't get burned by the steam or splashed with the hot soup. Remember that it is a hot liquid!
- If the soup seems too thin after blending, continue cooking without a lid until it reaches the consistency you like. If it is too thick, add more water, broth, or milk until it is the proper consistency. Sometimes, when I make carrot soup, I only use 2 tablespoons of freshly ground ginger along with salt and pepper. I like spicy curry, so I often use coconut milk plus curry powder, Thai red curry paste, and cayenne. But, I am careful to add in small amounts until it tastes “just right”. So, be sure to taste your soup as you go along, adding the spices slowly in small amounts.
- Serve the soup piping hot with a nice salad and, perhaps, avocado toast on sourdough or wholewheat bread. Add fresh fruit for dessert and you have a healthy, tasty, and satisfying meal!
- Bon Appetit!
