Hi Mary
Nice to meet you. You mentioned PH, what is that? It's great to hear you have a good cardiologist and PA who are promoting a sensible sounding sodium limit and vegan too
The workout and sightsee on and off sound like good ideas too. The website you mentioned megaheart.com is also pretty interesting, thank you for mentioning it. The cooler you pack for travel sounds very handy, I also pack an insulated lunchbox and lunch bag of foods for the day when I am going out, or visiting family. I like to have plenty of delicious safe foods with me, so they are faster than fast food lol.
I had not posted in a long while for two reasons. The first is I had not been staying in my limit for more than 20 days at a time, and often more like only 2 or 3 days, until a real deadline started 8 days ago (I have to get a new echo in 4 months to show my anesthesiologist so I can get a dental implant for recently extracted tooth). The second reason is my menus were super boring to the outside world. But I am back posting again for a little bit to say this is working better now for me. I am now down 65 pounds from last year and feeling much better. It's been probably 20 years since my weight was below 310.
One thing that changed is I finally started seeing my meals as mainly a simple starch with a few added veg, instead of as a portion of a recipe of mixed ingredients. The other thing that is really helping is that I am
keeping it simple for me. I don't want to cook every day, and I always want food in my fridge that I can just warm up, or pack and go. But I also don't want to cook up a big recipe (like soup, or pasta, or chili) right now because I get tired of eating it. I make a few days worth of diced potatoes or rice, beans, and baked sweet potatoes, and a few different veggies that I can mix and match for meals and packed lunches. They really are not recipes anymore. I really like that with the food so simple, I am satisfied but not overeating. When I was cooking seasoned recipes, I would get tired of eating the same thing for so many meals. But now
with the mix and match basic ingredients, I can vary my meals and not get tired of the basic ingredients. My main daily starches at this point (that I like to always have one, or more on hand) are
potatoes boiled diced russet
sweet potatoes baked (Japanese, purple, Jewel, or Garnet),
rice (amazing rice with the germ but not brown, called Tamaki Haiga rice, short grain a bit sticky, fluffy tender and fresh. I buy it at my local Korean market, and it is about $35 for 15 pounds.
https://smile.amazon.com/Tamaki-Haiga-S ... ords=haiga)
beans (my fav are some of the many varieties from Rancho Gordo, they are so fresh and delicious
https://www.ranchogordo.com/collections/heirloom-beans) I like the Cranberry, Mayacoba, Pinto, and especially the Garbanzos for home made fresh no salt or oil hummus. They are all so easy to cook, just use a crockpot and add the 1 pound bag to 6 cups of water and leave on high for 6 hours. Other folks with an Instant Pot will cook them in significantly less time.
split pea soup It is just peas broth and water- 2 cups dried split peas, 3 cups water and 4 cups (a box) of Trader Joe's Low Sodium Vegetable broth in the crockpot for 6 hours.
For my meals I take one (or more) of those basic starches as 70-90% of my bowl or plate and add some
extras for variety. My current favorite extras are
steamed veg such as broccoli, green beans, asparagus, artichokes, and in summer fresh peas or corn on the cob
grilled veg in dry pan one or more of these eggplant, zucchini, mushroom, onion. This is like Japanese teppanyaki style but no sauce, oil, or salt. They get a bit carmelized and are so good. Really great with rice.
roasted veg in oven- in a covered casserole dish or on a baking sheet lined with parchment paper I roast all or some of the following eggplant onion cherry tomatoes mushrooms whole garlic cloves zucchini. Tastes like pizza, or great for pasta, or on toast.
fruit fresh oranges bananas blueberries, summer strawberries peaches etc, and also frozen blueberries are really good as a snack or stirred into your oatmeal. Frozen strawberries are what my son uses to make his "ice cream" (into a food processor he pours a bag of frozen strawberries, soy milk and some sugar then blends till smooth and pours into containers for the freezer.)
If I was traveling I would maybe bring those "Santa Fe Culinary Refried Beans" (dried quick cooking plain pinto) that Mary McDougall talked about in her Meal Planing video from the recent Feb 2017 Advanced Study Weekend
https://www.youtube.com/watch?v=vTNzYRukbc8&t=841s they are on Amazon
https://smile.amazon.com/gp/product/B00 ... PDKIKX0DER Also I would bring a microwave safe bowl, and my favorite Trader Joe's Old Fashioned Organic Oats (just 1/2 c oats to 1c water and 2 minutes in the microwave). I would hopefully find some sweet potatoes and russet in the grocery nearby and bake them in the microwave too. Also frozen veg for the microwave. It might be faster and cheaper than eating out.
I am actually relieved that the salt limit has made my packaged and dining out food choices so simple. I don't have to worry about finding a specific product, or ask for special accommodations in the restaurant beyond no added oil or salt on a basic baked potato or steamed vegetable. Pretty much everything else they sell will be loaded with salt. I imagine there are some places that cook with fresh ingredients that can make something you can eat. Most chain places seem to use pre-packaged foods these days. If other people out there have different experiences with packaged or dining out food I always like to hear them.
This is all just a bunch of things that I am doing right now that are working for me, and I am happier than I have been in a very long time
I just now made a little ticker for fun (edited July 1, 2017 because the code broke. When this post was written on March 19, 2017 I had lost about 65 lbs so far)