A Bay Area OA Member’s Plan of Eating: An Evolution + Julie’s Broccoli Hash

A Bay Area OA Member’s Plan of Eating: An Evolution + Julie’s Broccoli Hash

My plan of eating has evolved over 30 years in program. From early on, I defined my abstinence as “what, when, and why I do not eat.” I am grateful for the grace that allowed me to realize from my first meeting that, as a member of this fellowship, I had to abstain from chocolate. I was completely addicted to this substance; once I took a bite, I could not stop. In addition to being my preferred drug of choice, it was a gateway drug to other compulsive eating behaviors. One day at a time, I have abstained from eating chocolate since April 3, 1993.

In 1995, I became ill with a microbe that left me with a digestive disorder like Celiac Disease, which caused my immune system to attack the tissues in my upper small intestines. The only remedy is to abstain from gluten, which occurs in wheat, barley, rye, and occasionally oats. While I was very sensitive for many months, a nearly molecular avoidance of gluten allowed me to heal so that I no longer had the distressing symptoms. I realized that abstaining from gluten also allowed me to avoid many foods that interfered with my ability to “achieve and maintain a healthy body weight.”

I had followed a commercial weight-loss program for several years. Their healthy food plan provided a food budget that managed an individual’s amount of food, based on nutritional content (carbohydrate, fiber, protein, fat) in a weighed and measured serving. This food plan was what I did, and the OA program was how I did it. Eventually, various aspects of the commercial food plan, especially excessive marketing and frequent shifts in approach, became too annoying for me to continue. However, the knowledge I had gained, along with a vigorous activity plan, allowed me to maintain a healthy plan of eating and a healthy body weight. My activity plan was based on dancing (contra dance, social ballroom, tango, etc.) and I danced about three times per week.

Physical changes, due to aging and circumstances, have recently required additional changes to my plan of eating. Changes in my vision make it increasingly difficult to drive after dark; however, the coup de grâce to my dancing regime came with the Covid-19 quarantine. I watched with dismay as my weight edged up, and I realized that walking and Pilates wasn’t going to be enough to counteract the dramatic change in my activity level; I had to reduce the amount of food I was eating.

My food plan today consists of two small meals: brunch and supper consisting primarily of protein and vegetables and a light snack in the afternoon. For example, an omelet at brunch consists of two eggs, mushrooms, spinach, and cheese cooked in a non-stick pan with a small amount of oil. Dinner is often a salad of mixed vegetables with protein and some dressing followed by fruit and yogurt. I generally wait at least four hours between meals. I occasionally go out to dine with friends. I plan for those occasions and always find something healthy to enjoy. My family and friends respect my gluten- and chocolate-free restrictions. Large restaurant servings yield a second meal to take home. Although I’m still not at my dancing trim from seven years ago, I am maintaining a healthy body weight for my age and physical ability as I live a life full of the promises of the 12-Step program in OA.

To summarize, my food plan consists primarily of protein and produce and has evolved as various factors in my life change. I got started by abstaining from one known addictive substance, one day a time, and allowed my Higher Power to guide the evolution of my plan of eating. As I learned more, the whats, whens, and amounts changed. I no longer eat in response to emotional triggers. I no longer worry about the road getting narrower; I’m no longer attached to any particular food. If a health issue arises that requires me to change my food plan, I know my abstinence will allow me to do it. That would have been nearly impossible 30 years ago. Welcome to the process of designing your healthy food plan!

Below is a convenient casserole recipe I adapted from one I found on line. I enjoy this for any meal (no rice required), and sometimes add an egg or a scoop of cottage cheese for extra protein.

Julie’s Broccoli Hash

Ingredients:

• 1 1b lean ground meat (beef, chicken, turkey)
• 1 package of broccoli slaw
• Optional: Other chopped and sliced vegetables (onion, bell pepper, zucchini, etc.)
• 1 15 oz can tomato sauce
• 1 tsp Worcestershire sauce
• 1 tsp red-wine vinegar
• (optional) 1 tsp sweetener (I use a stevia-based brown sugar)
• Dash of chili powder, paprika, garlic, an herb blend, and salt and pepper

Cooking Instructions: 

1. Warm up a large skillet or stir-fry pan and spray it with a non-stick oil.
2. Sauté the vegetables for a few minutes and then add ½ cup water. Cover and simmer for 10 – 15 minutes until the veggies are tender. Uncover and allow water to evaporate.
3. While you wait for the veggies, mix the tomato sauce, Worcestershire sauce, red-wine vinegar, and sweetener in a medium bowl.
4. Transfer the veggies to a separate bowl and blot with paper towel to remove excess water.
5. Wipe out the skillet and respray with oil and return to heat. Brown the beef with the seasonings until cooked.
6. Add the cooked vegetables and tomato sauce to the pot and stir and cook until the ingredients are well blended. Serve hot.

– Julie, a grateful member of OASV