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Offlinedaimyo
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Alright You Hippies and Green Eaters, Gimmie Some Recipes
    #5981334 - 08/20/06 02:08 PM (14 years, 6 months ago)

Doctor told me I'm on the fast track to death if I don't change my ways.  Heard it before, but this time it struck me differently.  I already weight train several times per week(look to be in good shape, but the internals are apparently fux0r3d), so eating healthy is something I should be doing anyhow.  I've changed my diet somewhat to benefit my training, but it's time to go all out.  My goal is one month of healthy eating, so I need ~30 recipes.  Gotta be low-sodium, low-fat type stuff.  Preferably fish, nuts, salads(no dressings, I hate the stuff) and vegetables.

Although I'd rather die happy than healthy, there's a few things I have to get out of the way first.  If there's no noticeable difference in cholesterol, blood pressure and whatnot after the 30 days, then fuck it. 

Now, lay em on me  :laugh:


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"I have sworn upon the altar of God eternal hostility against every form of tyranny over the mind of man."


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InvisibleShroomismM
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #5981477 - 08/20/06 03:36 PM (14 years, 6 months ago)

I'm trying to get off the red meat. It's really hard though since meat is relatively cheap and fucking everywhere, and I can't exactly afford to eat whatever I want whenever I want. That said I do know a few things about how to eat healthy as shit.. (even though I don't always do it..) and am a firm believer in the fact that the right diet can vastly improve and even reverse many diseases and even cancer.

But I usually stick with the basics. I don't know too many recipes and I'm not the greatest cook in the world, so when I can I'll usually just chop up some veggies lightly steam them and make some type of dish. I can't give you a bunch of recipes unless I pull them off the internet.. but what I can do is give you some general advice.

So you got the right idea with fish, nuts, lots of green leafy stuff, and veggies. But DON'T forget fruit, beans, rice, and whole grains, etc. Very important.

Eat raw food as much as possible. Stay away from frying and boiling things, unless you're making some soup. You got a grill and know how to use it.. cooking with fire is ideal. For veggies.. don't overcook them.... you kill most of the enzymes and lose vitamins if you do that. Eat them raw if you can, or if they must be cooked.. lightly steaming or pressure cooking them is ideal. Or cooking in some foil on the grill or something. Don't peel carrots, cucumbers, potatoes, etc. Most of the vitamins are just under the skin. Just scrub/wash them and go at it. In the case of potatoes the skin is very important to eat as not only does it contain all the vitamins but it is also very alkaline, which balances out with the starch of the 'meat' of the potato.

Structure your meals around your days. Eat like 5-6 smaller meals a day instead of 3 big ones. For breakfast you could go for something like raw fruit.. whatever floats your boat.. canteloupe, strawberries, watermelon, grapefruit, oranges, grapes, etc. Top that off with something like whole grain bread or oatmeal, (oatmeal is extremely good for you all around.. and also very good at lowering cholesterol.. I suggest eating that almost every day) and maybe some yogurt and some nuts or something. Generally you don't want to mix more than 3 types of fruit in one meal, and you don't want to mix fruits and veggies in the same meal. Eat lots of oranges..
Don't sweeten things with sugar. Use honey instead.

For lunch you could go with something like a salad with fresh raw veggies (olive oil is your friend...use it in everything you can), pasta with tomato/basil sauce, wild rice and beans, couscous, maybe some steamed veggies like eggplant or squash or green beans or whatever you like. You can make all kinds of varieties of dishes. Broccoli and asparagus are fucken good.

Dinner is a good time for dishes that take a little more time. When I have the time I like to make soups and stews.. usually vegetarian style. I'll pressure cook a couple potatoes (this is absolutely the best way to cook a potato..).. lightly saute some garlic and onions (probably the only time I fry something), then I'll toss all that into a pot and add whatever I fancy... I always add beans. Usually that 12 bean variety. Something with lentils in it. I'll add some rice, carrots, celery, and maybe some eggplant or whatever else I have that might be good. Then just flavor it with some fresh herbs and a bit of salt. Just experiment. Let it simmer for a while and you got yourself a healthy ass stew.  Usually eat that with some whole grain bread or something.

I really like fish too. So I like to grill me up some fish, or broil it in the oven for a few minutes. Don't go crazy with butter. Fish is pretty easy.. I'll eat the shit raw but I usually cook it at least a little. Depending on the type of fish I'll add different seasonings.. but I usually stick with something simple like a little salt and pepper, maybe some lemon juice, dill or whatever. Don't want to overseason fish. I'll usually eat a fish dish with a side of steamed veggies, and some beans and rice or something.

Stir Fry is amazing as well.

For snacks during the day... eat fruit. Like I said earlier oranges are VERY good for you and I suggest you eat a lot of them. Same with lemons but those aren't exactly the most palatable fruit. Raisins are a good snack food and so are nuts. Almonds and Walnuts being among my favorites. Pita bread and hummus is a good filler food,  as is some whole grain bread with peanut butter.. (go for the raw peanut butter with no sugar.. and add honey for sweetener.. it's fucking good.. and good for you)

But yeah.. try to lay off coffee and alcohol or at least cut down. Doesn't exactly help things. Drink tons of water. If you have a juicer.. that thing can be your best friend. Juice some carrots, that shit is good. Make fruit smoothies. Drink orange juice. Don't drink cow milk.

So as an overview

Things to avoid:
Fried, processed, fatty foods. Refined sugars, milk, alcohol, red meat in general. Eggs and the like. Things with "hydrogenated vegetable oils" in it. Cheese made from cows milk  :crazy:

Things to eat:
A wide variety of whole, raw foods. LOTS of fresh fruits and vegetables, not neglecting leafy greens at all. Whole grains, lean fish, nuts, legumes, and lots of water. Olive oil. Honey instead of sugar. Fresh fruit juices. Lots of vegetables. Lots of fruit. Lots of vegetables. Lots of Fruit. Whole grains. Legumes. Water. Water. Water. Try goat cheese instead.

(did I mention cayenne pepper is your friend?)

I'll see if I can dig you up some recipes.
Best of luck to ya.


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InvisibleShroomismM
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: Shroomism]
    #5981499 - 08/20/06 03:51 PM (14 years, 6 months ago)

here's a couple good sites I found with lots of recipes..
http://www.ivu.org/recipes/
http://www.veganchef.com/

add some fish here and there and you're golden.


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Invisiblevampirism
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #5981517 - 08/20/06 03:57 PM (14 years, 6 months ago)

ok i have a similar problem except i'm vegetarian ( dietary cholesterol is a factor of high cholesterol, but not the primary one. that's why i managed to get high cholesterol w/o eating any meat ).

you should avoid simple carbs like sugars ( fruit and stuff is really good, but not actual sugar and sweet stuff )/refined carbs like those in white bread.

Honestly, I don't think you need to completely rework your diet ( partly because you'll hate it ), just replace the unhealthy stuff with healthy stuff, like white bread with whole wheat bread or splenda instead of sugar. It's beneficial to have 25g of soy protein a day to help your heart, so maybe get boca burgers as they have a decent amount of soy protein and are tasty.

Also, you should do cardio ( HIIT if you want to get it over with quickly ) like twice a week for health reasons.

one last thing- 30 days really isn't much time for cholesterol, it takes like 6 months to make a significant change in it.


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InvisibleShroomismM
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: vampirism]
    #5981547 - 08/20/06 04:12 PM (14 years, 6 months ago)

I'm very wary of splenda. I don't trust it like I never trusted aspartame back when everyone thought it was the best thing to use instead of sugar before they found out it causes cancer. I'll just use honey instead of sugar.. it tastes better to me anyway. You're very right about the soy protein thing.. and also the cardio which I forgot to mention. Even if it's just getting some cardio from walking around during the day, that's good.

I don't know about significantly lowering cholesterol in 30 days. If you completely change your diet it can most definitely be done, but most people require a slow reworking of their diet over time and won't adjust overnight to a complete diet change. But I did. I just gotta lay off the sugar. They put it in fucking everything.


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Offlinehobbitxkillyou
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Registered: 08/11/05
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: vampirism]
    #5981555 - 08/20/06 04:16 PM (14 years, 6 months ago)

Here's a fish meal I made for my vegetarian g/f while camping. It's 15-20 minutes prep time, maybe 15-20 minutes cooking time.

Broiled (I think?) fish with veggies:

Ingrediants:
a FAT tuna steak (or any kind of fish, really)
A whole green pepper
A whole hot banana pepper
portabello mushroom
red onion
a whole carrot
2 whole lemons
a stick of butter
basil leaves
salt and pepper

First cut up all your veggies. The size isn't too important, however big you want them, cut them as such. I had medium sized pieces of everything, not to big, but big enough to look like alot of substance (which it is.) Don't cut the lemons at this point.

First get a decent size square of tinfoil and lay if on the grill. Fold the four ends up, this is the start of your "packet." Add the butter to the packet. I just eye-balled it, and put four healthy sized slices of butter near the corners, used about half a stick of butter. Season both sides of the tuna steak with the basil leaves and the salt and pepper and lay it in the middle of the packet. Toss in all your veggies. Now cut the 2 lemons in half and squeeze the juice onto the fish and all the veggies, and toss the lemon halves in with eveything. Now get another square of tinfoil and cover everything, fold the edges of the two foil halves together, seeling the "packet" as best as you can, doesn't have to be perfect.

Close the grill and cook it on about medium temperature. At this point, you can either flip the entire packet (which is hard) or open it and flip the fish inside (this is what I did). When you open the packet, the bottom half of the fish should be a pleasent white color, instead of the red raw fish color. Flip the fish over and close the packet as best you can. Leave it cook for five or 10 more minutes. To check if it's done, just make a cut in the middle of the fish, and if its white through the middle, its done.

This was probably the tastiest meal I have every made. I did this on a weber gas camping grill, in the dark with just a flashlight, it's very easy. You can add or subtract any number of vegetables, or use a different kind of fish if you'd prefer. We just went to the grocery store and picked out what caught our eye.

Enjoy.


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When the going gets wierd, the wierd turn pro.

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InvisibleVeritas
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #5981871 - 08/20/06 06:38 PM (14 years, 6 months ago)

Here's a start:

http://www.americanheart.org/presenter.jhtml?identifier=3031321

This site also has information about the long-term changes in diet and exercise which will have the most impact on your cardiovascular health.

Best of health to you!  :smile:

(BTW, the previously-posted fish/veggie recipe is great, except for the stick of butter!  :eek:  A little veggie broth in the foil pack is a non-fat way to moisten the fish & veggies while they steam over the grill/fire.)


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Invisiblevampirism
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: Shroomism]
    #5982084 - 08/20/06 08:20 PM (14 years, 6 months ago)

well aspartame really isn't that bad either, it causes cancer in obscene amounts. The stuff in Splenda is actually naturally occuring from what I understand - like 99.9% of table sugar is sucrose but then there's a little sucralose in it. What brought about Splenda was that they managed to find a good way to manufacture just sucralose.

It occurs to me how much I've learned from bodybuilders/body information in recent months.. These people use splenda in just about everything on a very regular basis and they haven't mentioned any problems.. Mind you- these are the same people who occasionally die because they drank too much water.


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Invisiblevampirism
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #5982088 - 08/20/06 08:23 PM (14 years, 6 months ago)

oh, also theres the portfolio diet supported by the american heart association

http://www.portfolioeatingplan.com/

apparently one month of it will have the same effects as cholesterol medicine on your cholesterol levels, minus the side effects. youre not going to be able to find something more effective imo, but it's hard to pull off.


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InvisibleGabbaDj
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: vampirism]
    #5982612 - 08/21/06 12:43 AM (14 years, 6 months ago)

Ever see them idiots guide books?

I love them.. Ive read the idiots guide to vitamins and minerals twice now..  Still cant remember crap.

Theirs an idiots guide to dieting which Im sure should give you answers to questions you havnt even thought of..

With that said..  All of us know how to eat healthy.  As for things that eat cholesterol from your system?  I have no clue.  Im sure that the answer is in an idiots guide book though... :thumbup:

Here is a good fish dish thats high in protein and low in sodium and has lots of green too.

http://www.shroomery.org/forums/showflat...rue#Post5288792


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GabbaDj

FAMM.ORG          C8.com                    http://www.beatsopjefiets.com/   


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InvisibleVeritas
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: GabbaDj]
    #5983330 - 08/21/06 10:44 AM (14 years, 6 months ago)

That is really not a healthy recipe, but it could be.

Low-sodium Ritz crackers get 45% of their calories from fat, and that fat is mostly in "trans" form, which is the MOST unhealthy fat for humans.  The remainder of their calories is from simple carbs, also not recommended for humans.  A serving of Ritz is FIVE crackers, and your recipe includes an entire package.  :eek:

Nutrition facts for Low-sodium Ritz crackers:
http://www.cyberdiet.com/modules/wl/ni/ni/showLabel.cgi?food_num=21009&csc=3J

Additionally, Campbell's Cream of Celery soup is NOT a health food!

http://www.campbellawayfromhome.com/detailspdf.asp?code=48&what=print

1/2 cup of condensed soup gets 42% of its' calories from fat, and has 750 mg of sodium!!

I would recommend replacing the Ritz crackers with plain (i.e. no oils added) whole wheat breadcrumbs & using Campbells Healthy Request Cream of Celery soup.  The finished recipe will still taste delicious, but will be MUCH lower in fat, have no trans-fats, be low-sodium AND high-fiber.  :thumbup:


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Offlinelowdominion
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #5983544 - 08/21/06 12:57 PM (14 years, 6 months ago)

Easy Vegetable Curry

1 (1-pound) bag mixed frozen vegetables
2/3 cup plain yogurt
1 teaspoon cornstarch
2 tablespoons vegetable oil
1 teaspoon cumin seeds
1/2 teaspoon fennel seeds
1/2 teaspoon mustard seeds
1 teaspoon ground turmeric
1/2 teaspoon onion powder
1/2 teaspoon freshly ground coriander
1/8 teaspoon freshly ground cinnamon
2 medium cloves garlic, crushed
3 dried red chiles, stems and seeds removed if less heat is desired
1/4 teaspoon sugar
1/2 teaspoon kosher salt
Black pepper, optional

Poke several holes in the bag of frozen vegetables and microwave on high for 2 to 3 minutes or until thawed. Set aside.
In medium mixing bowl, whisk together yogurt and cornstarch. Set aside.

Heat oil in a 10-inch, non-reactive saute pan over medium-high heat. Add cumin seeds, fennel seeds and mustard seeds, cover pan with a splatter screen, and cook, stirring occasionally, until they begin to pop. Once they begin to pop, turn the heat down to medium, and add turmeric, onion powder, coriander, cinnamon, garlic, and chiles. Saute until garlic turns golden brown in color, approximately 3 to 5 minutes. Gently add the vegetables, sugar, salt and pepper, if desired, and cook for 3 to 5 minutes, or until vegetables are heated through. Remove vegetables from heat, pour into bowl with yogurt mixture, and stir to combine. Remove chiles if desired, and serve immediately.


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Offlinedaimyo
Monticello

Registered: 05/13/04
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #5983862 - 08/21/06 03:26 PM (14 years, 6 months ago)

Thanks everyone. I will be trying hobbitxkillyou's fish recipe(stock instead of butter) and lowdominion's curry this week.

I actually had skim milk today. Felt like a weirdo the moment I poured it. Looks watery and doesn't taste like my usual whole milk. Oh well, I'll get used to it.

Keep the recipes coming.


--------------------
"I have sworn upon the altar of God eternal hostility against every form of tyranny over the mind of man."


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InvisibleShroomismM
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #5983928 - 08/21/06 03:59 PM (14 years, 6 months ago)

Try soy milk. Skim milk is glorified puss water. And soy is actually good for you in moderation. Consumption of cow's milk is actually linked to a plethora of diseases including but not limited to diabetes and heart disease.

Milk vs Soy - nutrition
http://www.indoindians.com/food/soy.htm

Milk and disease..
http://articles.animalconcerns.org/ar-voices/archive/milk_problems.html
http://www.sciencenews.org/pages/sn_arc99/6_26_99/fob2.htm
http://www.ncbi.nlm.nih.gov/entrez/query...9&dopt=Abstract
http://www.westonaprice.org/knowyourfats/homogenization.html


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Offlinedaimyo
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: Shroomism]
    #5983946 - 08/21/06 04:08 PM (14 years, 6 months ago)

I'm still trying to cope with the hippification of skim milk. Now you want me to drink soy juice? Fuuucck. I'm gonna have to order some patchouli.

Does it have the same amount of protein as regular milk? Eh fuck it, I'll look it up.


--------------------
"I have sworn upon the altar of God eternal hostility against every form of tyranny over the mind of man."


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InvisibleShroomismM
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #5983949 - 08/21/06 04:10 PM (14 years, 6 months ago)

I added some links.
From the first one

Quote:

Cow's milk contains a full range of amino acids. Soymilk also contains a full range of amino acids. Both contain plenty of protein. Cow's milk actually has one- half gram more protein than the 100-gram portion of soymilk.

As for the nine essential amino acids in protein necessary for sustaining life, cow's milk and soy milk contain nearly identical amounts, but cow's milk does win this one by a whisker, containing a mere one-fifth of a gram more essential amino acids than the soy. That may be a hollow victory for milk lovers because one of the nine essential amino acids is methionine. Cow's milk contains more than twice as much methionine as does soymilk. The center atom of methionine is sulfur. Too much animal protein creates an acid condition in the blood which the body must neutralize by taking calcium from the bones. . Nations eating the most animal protein have the highest rates of osteoporosis.

Soymilk contains greater amounts of other amino acids including arginine, alanine, aspartic acid, and glycine. Arginine slows the growth of cancers by strengthening the immune system. Alanine aids in the metabolism of sugars. Aspartic acid increases stamina and plays a vital role in metabolism, acting as an anti-oxidant. Glycine is necessary for brain and nervous system functioning and muscle/energy metabolism.




It's not protein you have to worry about. You'll get plenty of that. It's the quality of the protein. The type of protein in soy is one that is easily digested by humans. As opposed to animal protein, which tends to putrefy in the digestive tract.

Also, nuts contain high amounts of protein and are loaded with the proper essential amino and fatty acids.


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Offlinedaimyo
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: Shroomism]
    #5983972 - 08/21/06 04:18 PM (14 years, 6 months ago)

Cool. Maybe tomorrow's break time snack will be a bowl of fresh almonds drowned in soy juice.


--------------------
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InvisibleShroomismM
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #5983988 - 08/21/06 04:24 PM (14 years, 6 months ago)

Soy milk is really not bad. I thought it tasted weird at first. Now.. I much prefer it over regular milk. Now I think cow's milk is what tastes weird and nasty. Though a lot of companies add organic cane sugar to their soy milk to give it better taste.. but I suppose that's better than bovine growth hormones. And you can get soy juice without sugar.

Almonds and soy milk.. that sounds pretty good. No shortage of protein that's for sure, as well as getting a lot of your "good" fats (since nuts are also loaded with polyunsaturated and monounsaturated fats... the kind you want)
That's also the kind of fats in olive oil, avocados, fish, and most nuts. The kind of fats that lower cholesterol.

You still want plenty of fat in your diet. Just make sure it's not saturated and trans fats.

The basic fuel for energy for the human body is (Protein+Carbs+Fat=energy)

But you don't want to overdo it, with too much of the wrong kind of protein, or the wrong kinds of fat and carbs. Carbs from whole grains. Fat from fish, nuts and oils. Protein from nuts and fish and grains and legumes.

Saturated and Trans Fats are the kind you find in: milk, butter, cheese, ice cream, red meat, coconuts, vegetable shortening, partially hydrogenated vegetables oils, deep-fried foods, most fast foods, most commercial baked goods. That's the stuff of heart attacks and blocked arteries.


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Offlinedaimyo
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #6004864 - 08/28/06 04:44 PM (14 years, 5 months ago)

Well, I've been slowly adjusting myself to the new diet. I haven't gone full blown yet. I'm gonna wait for a few tests and the results of before I go all out. That way I have some numbers and can see what sorts of improvements I make. I may make a post detailing what I eat here, but I haven't decided yet.

Anyhow, I still want more recipes. I know some of you are holding out. Give em up!


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OfflineKbell
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Re: Alright You Hippies and Green Eaters, Gimmie Some Recipes [Re: daimyo]
    #6013681 - 08/30/06 11:39 PM (14 years, 5 months ago)

Spinach salad is pretty good. Get some dried cranberries and toss those in there with some nuts. I usually use a cranberry vinaigrette but if you don't like dressing then just eat it dry.

Broiled chicken tacos-
Broil chicken or put it on a skillet with some water
Get some tortilla wraps that are no/ low fat. They have different kinds like spinach and wheat that aren't too shabby.
Salsa the HEB Organic salsa is really good.
wrap it up and your good to go.
Maybe some black beans, I don't know if you can eat that though.

My dad has heart issues and he eats that or broiled salmon pretty much every night.


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