The plant based nurse

My family's excellent adventure to better health!


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Plant determined? Step back and check your numbers!

You’re ready to start an exciting adventure to improve your health through plant based nutrition. Step back for a moment and get a grip on where you stand with your health and check some markers to see where you are before you begin.

You may want to have a checkup with your primary care health provider before you begin if you haven’t had an exam in a while. Have your blood pressure, blood sugar, cholesterol, and weight checked and I like to ask for copies of my results. If you are up to date on your health exams and just want an updated number, you can pick up a home cholesterol kit at the pharmacy. If you have elevated blood pressure, you may want to purchase an automatic blood pressure cuff to self-monitor. As your weight and blood pressure improve as your diet improves, you may need to work with your healthcare provider to adjust medications. It can be dangerous to adjust doses on your own, so always consult with your primary care practitioner. For diabetics, it is important to watch blood sugars closely as you may also need dose adjustments in insulin or oral diabetic medications as your numbers improve. The American Heart Association has some good information about target values for these markers. Dr Caldwell Esselstyn goes further than the AHA by recommending getting cholesterol below 150 along with eating a healthy oil free plant based diet to make you heart attack proof!

Some recommend speaking with your healthcare provider about changing your diet before you start, and some like Dr. Esselstyn recommend just mentioning that you will be trying to eat a more healthy diet and you would like their assistance in monitoring your progress. Many people are so excited, that they want to find an MD who is well versed in plant based nutrition and as excited as they are about their new diet. Unfortunately, this is not realistic for many of us as most doctors have few courses in nutrition in medical school and even less background about plant based nutrition. My husband and I both told our physicians we were embarking on this path and they were supportive and told us to go for it.

It is not our job to educate our physician or provider but they may ask about how you achieved your fabulous results which will give you an opportunity for discussion. Of course, since I have to share my excitement with everyone, I gave my doctor a list of resources and at my last visit, gave her a signed copy of Dr. Esselstyn’s book, Prevent and Reverse Heart Disease and a copy of his latest study, “A way to reverse CAD?” She probably thinks I’m out of my mind, but if I can help her or any of her patients, it’s worth it. My husband’s doctor wanted to know where this program was that he attended so she could tell her patients about it since he is doing so much better than he has in years. Last June he attended a 10 day program by Dr. John McDougall to help him learn more and get on board with this way of eating.

I was already taking a B12 supplement before I even thought about eating a plant based diet, because on my meat laden diet I was running a borderline low B12 level, but if you don’t know your level, you may want to have it checked, especially if you’re over 50. You can ask your provider what dose of B12 they recommend for someone on a plant based diet. My physician gave me pretty much the same advice offered by Dr. Neal Barnard in this brief video.

If you are super organized, or yearn to be, you may want to organize your health history and your lab and diagnostic study results so you can track how you’re progressing toward your goals. I recently met a fellow nurse at a Holistic health fair, Judy Rienzi, who has developed tools to help people better track and manage their health. She has developed the Connect method to help people organize, guide, and plan for success. I love that she uses the phrase plan for success! We plan for all sorts of things, retirement, vacations, and we even plan for our death by buying life insurance. Why don’t we plan for success in getting healthy?!

Let’s make a plan!

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Rice and Beans “recipe”

My husband’s favorite meal is fast becoming one of my favorites, too! It comes out different every time we make it and it’s always delicious. Just make some rice, saute some peppers, onions, garlic, oregano and red pepper in veggie broth, add some beans, some tomatoes, fresh or canned, some jalapeno if you like, some Southwest seasoning or whatever spices and/or hot sauce you like and you have a cheap easy meal! I just mix the beans with the rice, but my husband adds the raw rice to the veggies in the pan to toast it, pilaf style, then adds the liquid, cooks the rice and then adds the beans near the end. You can’t mess this up! Serve with a salad or some greens and top with avocado or guacamole or salsa if you have some.We make a big batch so we have leftovers. Enjoy!

rice and beans guacamole

beans and rice with guacamole

Beans and rice


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Iron chef challenge #2, Scrumptious squash with rosemary roasted apples!

I didn’t think I was going to have time for this challenge on engine2extra.com between assignments for eCornell and making a dish to take to a going away party for the Sickler family who is a part of our local Engine 2 group and was featured in one of my blogs recently, “Meet the Sicklers.”

I really didn’t know what I was going to do with the ingredients once I roasted the squash, apples, and rosemary. I decided after they came out of the oven and in a flurry of mess making cooking merriment, this is what I came up with right before I jumped in the shower:

I cut 2 acorn squash in 1/2 and roasted them skin side up until they were fork tender at 350° along with 3 cored apples with sprigs of rosemary on top and some on the baking tray. I peeled the skin off of the squash and put the squash in the food processor with the rosemary and some thyme and about a tbs of maple syrup. Then I placed the squash in a pretty dish and saved a ring of squash to place on top. Lastly, I sliced the apples and placed them around the flowery ring of squash, et voila! And it was fun!

Acorn and apples

Acorn and apples going in the oven Roasted acorn and apples finished acorn and apples

Scrumptious squash