WFPB – Whole Foods Plant Based

9 Month Report

  • Numbers moving in the right direction – cholesterol 102, blood sugar normal.
  • Feeling better – exercising 1 hr/day
  • Lost 28 pounds
  • Right foot more feeling
  • Hands aren’t cold
  • Reflux and stomach is better

Where’s the Protein Song
(Sung to……Take Me Out to the Ball Game)

Where are you getting your protein?
Are you getting enough?

I say Beans and Lentils and Whole Grains
Tofu and Soy they’re so good for the brain.

And there’s Oats and Nuts and Seeds
potatoes, broccoli, and rice.

Whole Foods Plant Based is my best advice.

18 g – Peanut butter sandwich


Beans -Heirloom Beans

https://www.americastestkitchen.com/cookscountry/videos/5234-heirloom-beans

You can buy heirloom beans at Rancho Gordo – also……Walmart has Mayocoba beans for $2.26/pound


Movies to Watch

  • The Games Changers – Netflix
  • What the Health – Netflix
  • Forks Over Knives – YouTube.
  • Seaspiracy – Netflix

St. Louis Restaurants

Resources

Smoothie

Cinammon, frozen berries, banana, dates-2, ground flax, ginger, frozen kale, soy milk,

Dinners

  • Baked Potato with toppings
  • Chili on top of rice
  • Hamburger and fries

Why WFPB

  • B – alzheimers
  • C – Parkinsons Disease – 1,
  • C – early dementia
  • D – t, r, b,r
  • D – dementia, strokes, bypass, colon cancer
  • M – Diabetes
  • P – Rheumatoid arthritis

Protein Notes

  • 1 gram protein/kg/day.
  • I would need a minimum of 75 grams protein/day. 1 kg = 2.2 pounds.
  • Protein Database
  • Tofu – 4 oz – 12 g
  • Beans/Hummus- 1/2 cp – 8 to 10 g
  • Peanuts – 1/4 cp – 9 g
  • Pnut butter 2 T – 7 g
  • Soy Milk – 8oz – 7 g
  • Peas – 4 g
  • Bread – 1 slice – 3 g
  • Rice – 1/2 cup – 2 g

TVP – Soy Based Product which makes a ground beef type of base for spaghetti, tacos etc.

Below is the recipe that Gerry used.

Product Tests

Grade A-, – smooth and good taste
B – smells good and has a nice texture

B – nice coating – inside is good – heat in oven. Fried might be better.
C – has a greyish color, nice texture, but it tastes sweet.
B – good texture – slight onion flavor
F – don’t like the taste plus it’s too hot.
D – Didn’t crisp up – taste was marginal.
Grade B – nice texture, look and taste.
A – good texture and look. Cooked on a grill with smoke and BBQ sauce might be best. Big discount at Costco. These have lots of coconut oil, so we are looking for an alternative.
Grade B – I like the bread like consistency.

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About Tom Terrific

Interested in MANY things.

Posted on December 18, 2021, in Health. Bookmark the permalink. Leave a comment.

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