Reddit reviews The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease
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There's been a lot of interest in my diet, so here's some info updated from another post:
I eat a whole-food plant based diet, and I don't use oil when I cook. I'm essentially basing everything off of Dr. Gregor's daily dozen (get the app!). You might be surprised to hear that I don't count macros or calories, but I have put in my food into cronometer on occation to check out my vitamin/nutrient intakes.
I have a big bowl of oatmeal every morning with
cocoa powder(see Nutritionfacts' recent series on cocoa and acne)I usually eat a lot of fruit throughout the day, and I like to eat raw veggies, sometimes with hummus (homemade!). After workouts, I'll usually have a smoothie with:
I also have a teaspoon of tumueric with pepper mixed up with a big glass of water everyday (not in the smoothie!).
With dinners, I almost always have some kind of legume as the base of the meal with lots of veggies and a side of grains (rice/quinoa/barley etc). I eat tofu or tempeh maybe every 3rd day, but it's not like I'm keeping track. Sometimes I'll make a big batch of baked tofu and go through it for the next few days. The things that I make most often are chana masala, bean salads, mexican food, and thai curries, although I make new things all the time. Recently, I've been going through the recipes in Dr. Gregor's How Not to Die cookbook, which I highly recommend! I also try to eat a big (think mixing bowl size) kale/spinach/cabbage salad most days with various shit in it, like tomatoes, onion, peppers, nuts/seeds, beets, etc. I make my own dressings with PB, avocados, or tahini as the base. If you search 'oil free vegan dressings' you'll find tons of ideas online, but I make a spicy peanut-sauce dressing most often. I'll throw in some fresh ginger, garlic, PB (either normal or powdered), sambal or sriracha, rice vinegar, half a peeled lemon, and soy sauce/liquid aminos into a single serving blender thing (like a magic bullet). Works great
Oh, and I've been eating a TON of sweet potatoes lately. I usually go for normal orange-flesh ones, but I've been using purple-flesh ones more and more, and OH GOD are they good.
That's kind of it. I'm not following a meal plan or keeping track of anything. I just eat healthy foods, as much as I want. Cutting out garbage (including oil!) makes a huge difference.
Hopefully this is helpful! Let me know if you have any questions!
EDIT: I forgot to mention that I snack on different nuts and seeds some days, and I like using TVP in meals. That's a great way to increase protein intake. Here's an example of what I eat in a day
I love the Black Bean Patties from the How Not To Die Cookbook!
To add to this, if you're losing weight and not eating enough but you still don't have an appetite, make sure you're still enjoying your food. When I help friends and family eat healthier, they don't tend to spice and season their foods because they've never had to (all the processed store bought stuff is already seasoned from the box). This makes food taste very bland and boring, thus you don't really enjoy it and won't want to eat it. It's very hard to eat boring food day in and day out.
I'd suggest getting a good cookbook (or a few) that you can follow recipes out of to get used to seasoning and how much to use and flavor pairings.
The two we use the most that are filled with healthy plant based recipes are:
How Not To Die Cookbook and The PlantPure Kitchen
https://www.amazon.com/How-Not-Die-Cookbook-Recipes/dp/1250127769
The recipes in here are easy AND delicious, and don't have any exotic ingredients either. It's also from a proper medical doctor, so you know it's nutritionally complete :-)
Once you pick a few recipes you like, I love to cook in bulk, so that my dinner becomes my lunch for the next day, and saves a lot of time :-)
Get an instant pot and cook lentils and other beans. They are very filling and have low caloric density. I like to spice mine up with curry.
Also, if you want to cook health-oriented dishes which are also rather good, I recommend Dr. Greger's cookbook.
I went to one AA meeting when I first got clean and never went back. I understand people have found support and success in it but to me, personally, I felt it only increased the stigma of drug addicts as these broken hopeless people barely hanging on by a thread. It's an outdated system that relies on little science or attempting to progress the participants and relies more on holding people in place and focusing on the past. Instead I just worked towards becoming a normal person. Here are some of the resources I used:
r/Fitness - Getting Started: Exercise is probably the #1 thing that will aid you in recovering. It can help your brain learn to produce normal quantities of dopamine again as well as improve your heath, mood, well being and confidence.
Meetup: You can use this site to find people in your area with similar interests. I found a hiking group and a D&D group on here which I still regularly join.
Craigslist: Same as above - look for groups, activities, volunteer work, whatever.
Diet
This will be the other major player in your recovery. Understanding your diet will allow you to improve your health,mood, energy, and help recover whatever damage the drugs may have done to your body.
How Not To Die Cookbook
Life Changing Foods
The Plant Paradox
Power Foods For The Brain
Mental Health
Understand whats going on inside your head and how to deal with it is also an important step to not only recovery but enjoying life as a whole.
Feeling Good: The New Mood Therapy
The Emotional Life Of Your Brain
Furiously Happy
The Science of Enlightenment: How Meditation Works
Educational
If you are like me you probably felt like a dumbass when you first got clean. I think retraining your brain on learning, relearning things you may have forgot after long term drug use, and just learning new things in general will all help you in recovery. Knowledge is power and the more you learn the more confident in yourself and future learning tasks you become.
Illegal Drugs: A Complete Guide to their History, Chemistry, Use, and Abuse
Why Nations Fails
Ideas: A History of Thought and Invention, from Fire to Freud
The Modern Mind: An Intellectual History of the 20th Century
Thinking, Fast and Slow
The Financial Peace Planner: A Step-by-Step Guide to Restoring Your Family's Financial Health
Continued Education / Skills Development
EdX: Take tons of free college courses.
Udemy: Tons of onine courses ranging from writing to marketing to design, all kinds of stuff.
Cybrary: Teach yourself everything from IT to Network Security skills
Khan Academy: Refresh on pretty much anything from highschool/early college.
There are many more resources available these are just ones I myself have used over the past couple years of fixing my life. Remember you don't have to let your past be a monkey on your back throughout the future. There are plenty of resources available now-a-days to take matters into your own hands.
*Disclaimer: I am not here to argue about anyone's personal feelings on AA**
I just bought
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease https://www.amazon.com/dp/1250066115/ref=cm_sw_r_cp_api_i_2aEpDbFVNTHF3
And the cookbook as well
The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease https://www.amazon.com/dp/1250127769/ref=cm_sw_r_cp_api_i_9bEpDbFK1V2PB
A user suggested this to me today and may help you as well :)
Exactly! In the How Not to Die Cookbook there is a similar version he calls a V12 Vegetable Blast.