Maybe the U.S. does need Medicare for all. But an affordable public option that is income based would also work, wouldn’t it?

Maybe the U.S. does need Medicare for all. This is insane. But an affordable public option that is income based would also work, wouldn’t it? I’m hoping Warren and Biden can work things out and even become a team!

“Gail Dudley, 31, who was sitting with her mother in the third row. She had gone to the emergency room at Poplar Bluff Regional in 2017 after passing out because of complications from Type 1 diabetes. The hospital had given her medication to stabilize her blood sugar, kept her overnight for observation, and then sent her home with a bill for $8,342, of which she was still responsible for about $3,000 after insurance. She’d tried to appease the hospital’s billing department by sending in an occasional check for $50, but with accumulating interest and penalty fees, the balance on her account had remained essentially the same for two years.”

Air fried carrots

I have a confession. Until just now I had never cooked a carrot in my life.

I like carrots. I often eat them. Usually in bags of frozen mixed vegetables. Or if they have baby raw carrots at the supermarket I’ll have those. But I’ve never cooked them before.

Carrots are really low in calorie density. There are just 172 cal in a pound of carrots. That compares favorably with 391 cal in a pound of potatoes.

Anyway, since the only thing I’ve ever made in my air fryer are potatoes, today I decided to take up the challenge and air fry carrots!

In the first picture you see the two carrots I chose. I didn’t want to peel them, so I decided to use my potato scrubber and just washed and scrubbed them. Then I cut off both ends.

After that, I sliced them and let them simmer in water for a little over four minutes.

Then I put them in my air fryer, and cooked them on vegetable mode, which is 17 minutes at 160°C.

You can see how they came out. I would say they were “OK.”

They were certainly edible, and they had a good carrot flavor.

Next time I might try cooking them on potato mode, which would be 20 minutes at 200°C. I would say maybe they were slightly undercooked.

I ate them with some sprinkled ginger on top and a little bit of catchup. I know it sounds strange, but it was pretty tasty.

Total calories, just 137.

Made goya for the first time

A student in my volunteer teaching class has a garden and she gave me some cherry tomatoes she grew, and a couple of goya, Japanese bitter gourds. I used the tomatoes last night in my dinner salad, and topped it with my homemade healthy dressing.

As for the goya, I had never made it before. She told me they need to be sliced open, and the innards scooped out and discarded, which is what I did first. Then I sliced them, added them to a 300 g bag of frozen mixed Japanese vegetables, and simmered them in water to which I added smoked paprika, turmeric, ginger, and nutritional yeast.

After the water boils down I was left with a nice, thick, slightly cheesy flavored sauce that covered everything.

To finish my dinner off, I had two small potatoes, not shown in the photos.

It was very filling, and delicious. And everything altogether, including the potatoes, came to just 398 calories.

Special diet milestones

It’s a special milestone day for me. At 88.8 kg I broke the 90 kg barrier and I am at my lowest weight since I started logging with MFP (MyFitnessPal) 2,632 days ago. As of today, I have lost a total of 40.2 kg = 88.4 lb.

Since recommitting to WFPB (whole food plant based) in September, after reading Dr. Greger’s “How Not to Die,” I’m down 22.6 kg = 49.7 lb. In fact, I would say that all my 40.2 kg = 88.4 lb have been lost while sticking to WFPB.

I’ve had ups and downs over the last 2,632 days, but MFP daily logging has kept me from total rebounds each time. And calorie counting has kept me sane. I know some people can lose weight without tracking net calories (calories eaten minus exercise calories) but I definitely need to track calories, no matter the diet regimen. Calories count whether you count them or not.

Recently, with some trepidation, I lowered my daily calorie goal from net 1800 to net 1540 because my weight loss had slowed too much. I’m not trying to loss rapidly, but I would like to lose at a reasonable rate, like 0.5 kg/week. What convinced me to make that change was that I see after I reach goal I should be able to eat more every day and still maintain my lower weight. So I think this is long-term sustainable. And I walk as much as possible, tracking with MapMyRun, to have an extra “calorie buffer” if I need it.

Importantly I’m eating in a way so that I don’t feel deprived. I am being more conscious of filling, satisfying “lower calorie density” foods. I’m following the suggestion of Chef AJ and others to “sequence” meals so I start with lower calorie density vegetables and then finish off my meals with a satisfying starch. For example, for breakfast this morning I started with a big bowl of salad (mixed greens and tomatoes with homemade dressing), then went on to 300 g of frozen veggies simmered in water with spices and nutritional yeast, boiling it down to a tasty, thick, cheesy-like sauce. And then I might have a potato afterwards. Just a little over 300 calories for breakfast. No “intermittent fasting” is needed at all.

I eat WFPB for my health. My cholesterol, blood sugar, blood pressure, etc, are all fantastic now.

But here is the amazing part for me, and what I’m really psyched about, having been obese for so long. Recently, according to my BMI, I moved from the obese range to the overweight range. That was great. But I noticed today that to get into the so-called “normal weight” range I only need to lose another 13.4 kg! It sounds better in kg. 🙂 That seems absolutely amazing to me!

And onward…