9 May 2020 - Here's two great charts listing all the possible ways to get protein into a diet without using animal products. The second chart breaks down which provide all the essential amino acids, but don't think that a person needs to add animal products back in, just mix the protein with another source of protein. For example, rice and beans combined provides all essential amino acids, though not at the amount of protein that eating seitan or tofu would.

29 Mar 2020 - It was been awhile since I added anything to this page, but it hasn't been without success. My goal had to been to lower my cholesterol without drugs, and I have succeeded at that, maintaining healthy levels and a 3.7 ratio over the last 12 months (from Sep 2018 through Sep 2019). In January 2018, I weighed 187 lbs and have dropped over 27 lbs to 160 lbs this year!. Picture on the left was January 2018 at a winery, easily 190+ lbs that day, and the right was today at 160 lbs. Considering I turn fifty this May, not too shabby.

In 2017 I continued to have difficulty controlling my lipid results. I have been getting recommended for statins since mid-2000's and always refused. Even had doctors just put the prescription in, and I'd get a call that they were ready for pickup at the pharmacy. I was a full-time meat eater. I had always had good weight loss and muscle build results from Atkins style diets, especially in 2003. So whenever I thought I needed to control my weight, I would focus on eating more meat and eggs, and staying away from carbs and such.

I had particularly high LDL results in July 2017. Overall cholesterol was 220, with LDL at 140. So I did some modifications to my usual eating, went to egg beaters instead of full eggs, margarine instead of butter, less cheese, taking niacin, etc. This did not work. January 2018 my lipid results were horrible, cholesterol was 242, with LDL at 164. My ratio of cholesterol to HDL, a preferred measure, continued to rise to 5.6. When my local doctor's office called with the results, the person calling pretty much started the conversation asking when I was going to start statins, no other discussion or option. Needless to say, I was very dissapointed and angry with this supposedly direct approach to add drugs to my life.

So January 2018, realized I needed to try something completely out of my ordinary, so I said to myself, I can do anything for six months. I looked up what American Heart Association and LiveStrong listed as what to eat and what not to eat, broke down the lists and dedicated myself to eating just that.

Focusing on changing completely the way I looked at my meal choices, I had positive results within five months and success at nine months. The chart below shows various lipid results the last two years and some results from early tests I was able to find in my medical records while on active duty. I let my doctor know that they should have been suggesting a dietician instead of a pharmacist the last two years. Of course no real response or agreement on that from them. I also started donating blood this year, which may also help in lowering cholesterol levels, National Institute of Health article.

Changing to what was a primarily vegetarian diet (plus fish) also had additional benefits. I've lost over 21 pounds. I used to feel bloated, now I can count on one hand the times I laid down and felt blah at night after eating out. Usually was because it was a high salt meal at a franchise restaurant (looking at you Olive Garden). I was able to also look back to 1988 due to have various physical fitness test results over the years to compare my weight through my late 20's and 30's. I thought I was a lot fatter in my late thirties, but apparently I was lower at 36 and 34. Of course, 34 was when I was doing Atkins and staying fit after the Captain's course at Fort Jackson, and at 36 I was getting ready to leave Alaska for a school in Georgia.

One absolute thing I did was not worry about what the calories were of what I was eating off of the good food list. I first find what has 0% cholesterol, then I look for the least amount of added sugars. In cereals, snacks, yogurts, salad dressing, etc, the variance from 0g to over 30g is mind-boggling among the products. Two similar 'healthy' cereals would have 10+ gram difference in added sugars.

I have only taken meat and most dairy out of my diet. I eat cheese occasionally, such as vegetable style pizza or half/half in coffee everyday. When eating breads or bagels, I search out whole wheat with little to no added sugars. My primary snacks are regular triscuits, peanuts or a bowl of cereal (with almond milk). I still treat myself with desserts after dinner, Hibbards custard at least once a week, and I eat candy when I have a craving. I only feel hungry when I have skipped a meal, usually lunch, then if too close to dinner time, I'll have a few handfuls of peanuts. Noone whose eaten out with me this year has thought I'm starving myself.

Steel cut oats with blueberries and ground flax seed is my daily breakfast meal. I use Quaker Oats three minute steel cut outs, less than five minutes to make start to finish. Blueberries are an outstanding source of anti-oxidants, fiber and sweetness. Ground flax seed, two tablespoons, adds fiber and food-based Omega-3 fats rather than taking supplements.

I occasionaly make pancakes, Aunt Jemima Original Complete Pancake & Waffle Mix, suprisingly has zero cholesterol. To add heft and flavor, I add two scoops of Whey Protein Powder, Rocky Road flavor. This does add approximately 80mg of cholesterol, but its only two to three times a month. I also add walnuts and bananas. We also use 100% maple syrup from Canada, none of that corn syrup crap.

My primary lunch is salad. I use spinach, 1-3 ounces, two celery hearts, half a cucumber with skin, 1/4 of a can of either Garbanzo beans or mixed Kidney beans, and a service of 'Super Blend', a combination of shredded kale, brocolli, cauliflower and carrots. I usually use a balsamic dressing, looking for whichever one has low added sugars.

Secondary lunch can be a zero cholesterol soup, a vegetarian wrap or sandwich. Panera Bread Mediterranean Veggie Sandwich on Tomato Basil only has 10mg of cholesterol, due to the cheese. Salads or wraps with falafel are a great alternative too.

Panko crusted salmon. I use frozen salmon from Wal-mart, its affordable and the 2 pound bag comes pre-sorted in 4 ounce packages. While each serving has 45mg of cholesterol, it still much less than any other meat. I coat each filet in light olive oil with basil and oregano, then bake for 25 minutes at 425 degrees. I also add tumeric and black pepper to add spice and get tumeric in my diet. As a side, I'll use a Birdseye steamfresh protein blend, looking for varieties with 0 cholesterol, or mix some barley with salsa.

Pasta with sauce. I regularly eat pasta, its quick and easy. I usually use the Garden variety of the Tops sauce, and add spices and Italian diced tomatoes to it. While usually pasta is high calories, there is a way to reduce the carbohydrate amount and reduce the calories. Sounds crazy but its as easy as cooling or freezing your pasta after making it. So if I'm making pasta for dinner, I'll make the pasta during lunch and put it in the fridge once done.

When eating out, I will look for the meat alternatives, such as bean burgers, fish dishes or pastas. Restaurants are starting to add vegan alternative burgers such as the Impossible Burger or Beyond Burger. While these are fun to have occasionally, they usually use coconut oil and other fatty ingredients to keep them solid while frying and add the smell and taste of beef.

Another easy selection is eat sushi! Skip the chicken, pork or beef varieties and stick to fish or californian style. Don't get tempura style or other fried varieties. Poke bowls are a great change too.

I do take supplements daily, mostly ones suggested to help with cholesterol or metabolism. I take a B-12 pill daily, as recommended for vegans, due to most B-12 coming from beef fed with fortified meal. There really isn't any vegan or fish based replacement, and B-12 deficiency doesn't show up till it is too late and there is neurological ramifications. Its a tiny, cheap pill. I also take Niacin daily, which helps in raising HDL and lowering triglycerides. I was taking Niacin in 2017, so on its own, it didn't solve my LDL problems.