Welcome to the 11/4/16 edition of 5-Shot Friday, and follow up numero uno on my vegan self-experiment.
1. Stupid Easy Muesli Is About My Speed
I first found out what muesli really was from Austrian travelers while studying Spanish in Guatemala. They were vastly amused at the American breakfast cereal Müeslix from Kellogg’s, since the real stuff (Müsli in non-Swiss Standard German – “mixed”) is easy to make and universally way healthier than what it looks like (granola).
Darya Rose’s recipe has been tiding me over for breakfasts since starting on my vegan journey, and true to her post’s title, it really is stupid easy to make.
Put some in a coffee mug, just barely cover it with water, 2 minutes in the microwave (and a splash of unsweetened almond milk) later, and you have the best darned hot cereal, evah.
Add a bit more mixed nuts, and it’s a great emergency snack (as in, “I didn’t plan, now I’m hungry and facing a cheeseburger” emergency).
2. And That’s Another Thing About Carbs Making You Fat…
Again, from Darya Rose:
“I’m not here to tell you sugar and flour won’t make you fat, they will. But unrefined foods that just happen to be slightly higher in starch or sugar don’t, in reasonable quantities, elicit giant blood sugar spikes or abnormally high insulin levels."
“Instead, unprocessed carbohydrates generate gentle, moderate rises in your blood glucose and insulin, giving you a small but long-lasting supply of energy your muscles can use for several hours. This is what is supposed to happen when you eat nourishing food, and normal healthy people have no reason to fear it."
“Don’t get me wrong, this is not a license to gorge yourself on grains or any food [emphasis mine – pk]. Eat enough of something, or eat it quickly, and you’ll still end up with more sugar in your blood than your body knows what to do with. But in moderate quantities you can eat from the following list without risking your life or growing out of your favorite jeans.”
3. Tweet Of The Week from @LisaGuillette: That’s No Moon, That’s A Space Station-Sized Hound!
WaterRowers are one of the top brands of indoor rowing machines, see the photo above on the left, but holy smokes that is one ginormous wolfhound.
4. You May Not Want To Stretch For The Reasons You Want To Stretch
A nice pointer from @cliftonharski: an infographic by Charlie Reid on separating What You Want out of stretching from What You Need.
5. Vegan Progress: From 217.1 lbs To 211.7 lbs
In 2 weeks, with no increase in exercise (actually with a decrease, due to recuperation from some training boo boos).
There are various ways to ease into veganism, like the Forks Over Knives suggestion of changing one meal per week (e.g. go vegan for breakfast in Week 1, for breakfast and lunch in Week 2, etc). I nixed the animal protein for Week 1, and upped my intake of beans and whole grains instead. Pic below of a recent lunch: whole grain buns, veggieburger with lettuce, red onions, tomatoes, and mustard, veggie soup, and fruit.
So far so good, though some testiness has occurred as mealtimes approach. The brain runs on glucose and ketones, and uses a whopping 20% of the body’s total energy needs. There are mucho fewer calories in plant-based foods than in comparable amounts of meat, so not surprising that my neurons are acting testy while adjusting types and amounts of new foods.
Exercise: maintaining a 3-5 day per week back squatting regimen, with about 7,000 steps daily of walking.
Next step: dialing back on the starchier, more processed grains (white rice and brown bread), and transitioning into less refined versions (e.g. brown rice, steel-cut oats, and occasional whole grain breads).
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
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