NUTRITION IS THE KEY TO HEALTH

It's Time To Take Back Your Life

Category: Meal prepping (Page 1 of 2)

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Struggling with My Diet

April 2, 2024 /

Nutrition is the Key to Health Podcast

It is April now, and I have been on my whole food plant-based diet for a about four months now. I did have some meals that I flexed out, but it has remained about 96% plant-based. My weight has recently plateaued with a 36 pound weight loss, and I am struggling to move the needle.

Don’t get me wrong, I am very excited that I have lost the weight I have, but I am struggling with my “personality tendancies”. I have a tendancy of “rise and repeat”, so I am not varying my diet as much as I should be.

I do not know a lot of recipes for plant-based dinners that are quick and easy. I have cookbooks and the recipes are only a search away, but I tend to run out of steam in the very early evening. Most of that is contributed to my pain in my feet, hip and back. What is that from? I think it is a result from years of inflammation that has resulted into several chronic diagnoses.

What have I been eating? Well, for Breakfast, I have oatmeal with blueberries, strawberries, flax and cinnamon. Lunch can be a salad or protein shake, with a EarthChip Organic Vegan Protein, banana, greens, applesauce and plant-based milk. Dinner is generally a pot of homemade soup or chili with with plenty of beans and veggies, or if I am in a pinch, I make a quick bean burger, loaded with Dijon Mustard and veggies. My snacks can be hummus and chips, or hotsauce and chips. I have stopped alcohol now about 7 months now, and to tell you the truth, I miss the habit of the wine and cheese while I was cooking dinner, but I don’t miss the increased blood pressure or the poor sleep that always followed.

I have ordered some Anthony’s Textured Vegetable Protein, which is gluten free, and non-gmo. I have also ordered some Butler Soy Curls. I hope both of these will give me some new options to increase my protein intake and give me some quick and easy meal ideas like tacos and burritos, with veggies, and hotsauce. I think the soy curls might be excellent for my own fajitas, with bell peppers, onions, mushrooms, squash, and hotsauce.

One pot dinners are really my goto now. I eat to fuel my body and not feed my face. I do not need a full three course meal. The one struggle I am really having a difficult time with is yogurt. I love yogurt each night as a sweet snack with granola or fruit. I try not to eat too much fruit at night though. I have noticed that it increases the pain of my inflammation the following day.

This week I have increased my walking to at least 30 minutes a day if it is not storming. This is spring and I am in Texas. I have gotten some cabbage, both green and purple, and I am going to nail down a recipe to substitute for my chicken salad. That is always a quick and easy sandwich if I am ever caught at night, either not feeling well or simply too tired to cook. Also, I need to prep salads and have them ready to go in containers so I can pull, dump and add dressing, and I have a healthy meal. Things like this will ensure, you do not hit the local drive-thru or order a pizza.

I do need to find some recipes for soy blocks. One that I can crumble into a stir-fry or scramble. Theses will add good options as well. I have not gotten into the soy meats yet. I drink a ton of soy milk, but not meat as of yet.

I have some vegan cookbooks, but I will say that the meals are more complex than I would like. I also have Plant-Based on a Budget Quick & Easy, by Toni Okamoto along with her other book, Plant-Based on a Budget. She has some good idea recipes, but in my opinion, she uses too much oil in all her recipes. So, I constantly have to substitute vegetable broth, apple sauce or other things . The jury is still out on the healthy benefits for someone that has to stay away from nuts and oils. She uses a great many of both in her recipes.

My advice to you, is to think about your favorite meals you loved and consumed prior to your diet restrictions. Now, try and nail down a recipe that tastes exactly like it. Get creative and think outside your box. I didn’t think this was possible until one day. I made a recipe of a cold slaw salad and when I closed my eyes, it tasted exactly like my southern potato salad recipe I used to make to accompany my sloppy joes and barbecue ribs. This is a win/win. Anytime I can incorporate cruciferous veggies into my diet, is a good thing being a cancer survivor.

As I told you before, change will not come overnight, and I am your living proof. You must grow your own recipe book with things you like. I tried keeping all the recipes in all the books and marking the pages, but I could never find the recipe I was looking for, when I needed it.

I hope this helps and gives you some encouragement to move forward in your journey to a healthier life. Only you can do this, it is not going to be done for you. But, I can tell you, the benefits far outweigh the effort!

Alicia

Disclaimer

The following above article may contain affiliate partner links.  I could earn a small commission, at no cost to you, for any qualifying purchases.  

This blog is for entertainment and informational purposes only.  The information contained within this blog is not intended to diagnose or cure any medical condition.  I am not a physician, licensed dietician or physical therapist.  

This blog is the result of my personal experiences and what I chose to do for a healthier lifestyle.  As always, before you begin a diet, exercise program or add supplements, please consult your healthcare professional.

Check Out My Podcast

March 30, 2024 /

Welcome and thank you stopping by. I have just recently started a podcast to correspond with this blog, so you can consume the information in the way that is best for you.

You can find my Podcast on the following services:

Apple Podcast, Spotify Podcast, Google Podcast and RSS Feed.

You can go to those services and search for:

Nutrition is the Key to Health Podcast

I would love it if you would join me, and my journey to take my life by through my successes and struggles. I hope to see you on the Inside.

Alicia

Essential Small Appliances You Can’t Live Without: 

February 5, 2024 /

Nutrition is the Key to Health Podcast

Welcome to the exciting world of plant-based eating! Whether you’re taking the plunge into veganism or just exploring a plant-based lifestyle, navigating the ins and outs of this culinary journey can be both rewarding and challenging at times. Fortunately, with the right small kitchen appliances, your vegan transition can be a breeze. Let’s dive into the world of blenders, air fryers, and more, to make your plant-based adventure delicious, convenient, and fast.

Most of you probably already have a few of these beauties sitting in your kitchen.  This is a list of beginning basics that are sure to make your life easier when developing a healthier lifestyle. 

Depending on your budget, just get these as soon as you are able.  In my opinion, the most critical for someone just starting will be the high-speed blender, so I would start there.  I have tried to vet and select brands I use and know, and products that fall in all ranges of budgets.

High-Speed Blenders: The Ultimate Smoothie and Sauce Maker

A high-speed blender is probably your most important purchase.  You cannot do much without one.  Embarking on a vegan journey often means embracing the world of fruits, vegetables, nuts, and seeds in abundance. A high-quality blender becomes your go-to sidekick for crafting nutrient-packed smoothies, creamy sauces, and mouthwatering dressings. 

Let’s face it, not everyone can afford a Vitamix.  I have a Ninja 1400-watt.  Does it do everything a Vitamix is shown to do?  No, but it didn’t set me back 400+ dollars either.  The big difference I see is when you are making sauces, the Ninja is good, but the Vitamix takes it to the next level with the creaminess of the sauces and soups.  The Vitamix can be purchased in a “reconditioned” or used version as well.  This will save on the wallet and still comes with a healthy warranty.  As for me, a Vitamix will be on my wish list for the future, so I will include it here because we are all in different financial places in life, and it is the gold standard that all other blenders try to replicate.

Recommended Blenders:

Digital Food Scale: Quick and Accurate Measurements

A food scale will be a must in the first months of your journey.  Your weight loss can stall, and frustration will abound.  Having a digital food scale with a tare button makes your recipes and logging all food in your food journal or app a snap and very accurate.  No more guessing and trying to measure to get your conversions. 

Pairing this with a food tracking app like the Cronometer or MyPlate will surprise you at just how much work you have to go on constructing healthier plate-based meals, that are low in fat and high in nutrients.  When you see your macro and micro breakdowns, your mouth can drop, so get ready.

Recommended Digital Food Scales:

Air Fryers for Crispy and Healthy Vegan Delights

Craving that crispy texture without drowning your food in oil? Enter the air fryer, a revolutionary appliance for guilt-free indulgence. From crispy sweet potato fries to golden cauliflower wings, or tofu breaded nuggets, the possibilities are endless. I love whipping up a batch of air-fried fries for my black bean hamburger.  You are not going to miss a drive-thru again.

Recommended Air Fryers:

Personal Blenders: On-the-Go Vegan Fuel

For those with a busy lifestyle, personal blenders are a game-changer. Easily whip up a nutrient-packed smoothie and take it with you on the go. Whether it’s a pre-workout energizer or a mid-afternoon pick-me-up, personal blenders make maintaining a vegan lifestyle on a hectic schedule a breeze.  I will also go to my NutriBullet for quick sauces and dressings.  If I am doing a small batch, it makes cleanup a breeze.

A few years back, I tried the Magic Bullet Blender and on my first attempt at a smoothie, it leaked.  I checked all the seals and retired, and it leaked again.  I returned the Magic Bullet and replaced it with a NutriBullet and it’s been going strong ever since.  I know the Magic Bullet is popular on YouTube channels, so maybe the issue has been fixed, so I will include it in my list.

Recommended Personal Blenders:

Countertop Water Filtration Pitchers: A Must-Have For Tap Water

For those who are trying to address their water needs and are just tired of buying bottled water, you will find personal water filtration systems a must-have.  I have the Zero Water Filtration Pitcher.  I always keep extra filters on hand for a quick swap.  This unit comes with a TDS (water quality tester) and will tell you the quality of your water.  Depending on your needs and desired outcomes, you will need to further research the scientific findings of each brand and specifics for your dietary restrictions like fluoride. 

I know that the Berkey has come under fire this past year for not being NSF certified, and their water quality outcomes being questioned regarding false claims of lasting 6000 gallons and water quality.  So, for these reasons, I will not be recommending the Berkey for my top picks. I also know that this unit is showcased on many of the YouTube channels from the plant-based gurus. There is a less expensive option that is better. It is the ProOne Water Filtration System. It comes in various sizes and filter sizes. 

I continue to purchase bottled water.  I have for years due to my municipal quality being questionable.  A whole house filtration system is on the wish list, but for now, the ProOne Water Filtration System is my goal.  It removes over 200+ contaminants including algae, viruses, medications, and harmful chemicals like fluoride and lead. It is cheaper than the Berkey and is NSF Certified. It also has verified independent third-party testing for accuracy. One filter lasts for 1100 gallons. You can use pond water and place it in the unit, and you will get clear drinking water after filtration. 

You can place multiple filters within the standing units, which will speed up your filtration time. If you use one filter, you will get 1100 gallons, 2200 gallons for two, and so on. It also removes harmful fluorides, whereas the Zero only removes approximately 40%. The filters are a bit more than the Zero, but they last so much longer and remove more contaminants. I think that is one of only two drawbacks I have for the Zero. The filters do not last long at all (for my usage) and they are showing over 7 ppm TDS, which calls for replacement. However, if it is all you can afford, then you start with the Zero. It is all about progress, not perfection.

Also, for all of those who have lost all trust in Berkey, keep your stainless steel units and replace their filters with ProOne Filters. They are cheaper, tested, and verified. They are certified by the NSF and do not need priming. They are a direct one-for-one swap and don’t have the stripping issues the Berkey’s have.

If you have any specific questions, please contact the manufacturer of the product.  

I have begun adding the Trace Minerals to each 16.9 fl. oz bottle of water I drink.  I noticed that since I began drinking bottled water, my chloride levels in my blood test were always low, and the drops have corrected that issue since they are full spectrum drops.  Please consult a healthcare professional before taking an additive or supplement.

Recommended Water Filters:

Instant Pot Magic: Quick and Flavorful Vegan Meals

For busy individuals, an Instant Pot is a kitchen superhero. This multipurpose appliance simplifies the cooking process, making it a must-have for time-conscious vegans. I remember the first time I made a hearty lentil soup in my Instant Pot – the flavors were incredible, and it took a fraction of the time compared to traditional cooking.

Recommended Instant Pots:

Slow Cooker: Effortless Meals in 6 to 8 Hours

For those with a busy lifestyle, slow cookers can be a go-to.  They are a set-it-and-forget-it small appliance. Easily make a meal and let it do its thing.  It allows you to cook overnight, go to work or simply run errands.  Come home and you have a healthy delicious meal waiting for you and your family.  Slow cookers have been around for decades, but they still hold a special place in many kitchens.  

Recommended Slow Cookers:

As you navigate your vegan journey, remember that small kitchen appliances are your allies in creating delicious, plant-based meals. From smoothies to homemade snacks and quick meals, these tools can make the transition enjoyable and convenient. Embrace the creativity they offer, and soon you’ll find that being vegan is not just a diet; it’s a flavorful adventure that’s good for you and the planet. Here’s to your vibrant and thriving plant-based lifestyle!

There are so many other gadgets for the kitchen that I could list, but I promised that these would be essential small appliances.  So, I remain on that premise to assist someone who might be starting a plant-based lifestyle and needs a little guidance.  I know these were all game-changers for me and my journey.

Disclaimer

The following article contains affiliate partner links.  I could earn a small commission, at no cost to you, for any qualifying purchases.  

This blog is for entertainment and informational purposes only.  The information contained within this blog is not intended to diagnose or cure any medical condition.  I am not a physician, licensed dietician or physical therapist.  This blog is the result of my personal experiences and what I chose to do for a healthier lifestyle.  As always, before you begin a diet, exercise program or add supplements, please consult your healthcare professional.

A day in the life of you

December 18, 2023 /

What is your why? Let’s take a look. Grab a journal and let’s get started. I am going to ask you to take a serious inventory of what you eat on a daily/weekly basis. Write everything down. Don’t worry, this is only an initial exercise for the first week. You will not have to log your intake past this point unless you want to. The one thing is you will need to be is totally honest with yourself or this will not work. I want every stick of gum logged.

I am going to write a scenario and I want you to see if you recognize any of these hamster wheel behaviors.

The routine

You wake after a not so good night’s sleep. You’re already tired. You put on the coffee while you take a shower. You have a cup of coffee while getting ready for work. You head out the door and swing into either you neighborhood Starbucks or fast-food drive-thru. You grab a Frappuccino and a morning combo meal. As you are sitting in traffic you consume both.

When you get to the office you have another coffee/soda before you head to a meeting. Everything is gone off the rails at work, and now you and your team are in crisis mode. Your stress level just increased even more. You head to the vending machine for a RedBull/Soda. You are hungry, so you grab a candy bar or chips too.

At lunch, you drive thru another fast-food line and get another combo meal with a soda or head to a restaurant. You down that and get on with your day.

Around 3:00 pm, you feel like your tank is running on empty, so you grab another soda/coffee/RedBull, and some more goodies from the vending machine.

You’re heading home from work and traffic is terrible. While you are sitting in traffic, you think to yourself, “There has to be more to life than this.” Once you get home, you are so tired, you just want to order DoorDash or a Pizza and call it a night.

You get in bed on your cell phones or tablets. You can’t sleep well for thinking about life’s little problems, like living paycheck to paycheck (or hand to mouth). You are worried about how you are going to pay for those mounting student loans, medical debt or credit cards. Each of those are big green monsters living under your bed. You get up sometime during the night and grab whatever you can find and begin stress eating. Maybe it’s cookies and milk, chips or something else. By the time you stop, half the bag is gone.

You go back to bed and finally fall asleep around 2 or 3 am. When your alarm goes off, you wake so tired and unrested, you head for the coffee pot, get in the shower and rinse and repeat the day. This is your life. This is a hamster wheel that I cannot seem to get off. This is a freight train that is about to hit a wall going 80 mph. How do I stop the madness? Does any of this resonate with you?

The outcome

Now, let’s say you logged your food and beverage intake for the entire week. Looking back on what you logged, what nutrients do you think you actually ingested? Nutrients that fuel your body so it can repair itself, and provide you with the daily requirements to make sure everything is working properly? Most likely, not many. In fact, wouldn’t you say that you did more harm than good with the high-fat, highly processed, sugary and sodium bombs you consumed that were layer is caffeine? Ask yourself, how is your body supposed to recover from that, day after day, year after year. At some point, it just cannot.

You body screams for help and breaks down. This is when diseased starts to occur. Things like high blood-pressure, diabetes, depression, GI issues, sleep apnea, heart, vascular, cancer and autoimmune. They mount one after one and you cannot see to get off the disease freight train.

You have now added more medication, procedures and diagnosis’ to your life. This means more missed work time, and expensive dangerous medications the doctor tells you that you will take for the rest of your life.

Remember those CDC stats I mentioned? Almost 75% of Americans are obese or overweight. As well as 50% of Americans have been diagnosed with high blood pressure and are on medication. There are now twelve year old children are being diagnosed and put on medication for high blood pressure. What do you think their future holds? After all, we most likely began our journey in our thirty’s or forty’s and they are starting at pre-teen ages! If case you missed the stats, here is a link..

CDC Stats Link Home

Welcome to your WHY! Why, you should want to change these habits and create a better plan for what you give your body. Our body is like a temple, and this is how we treat it. We only get one, and it’s not too late to change your course. I don’t care how old you are. Change starts with you and only you. Let’s turn this train around!

Commit to the change and let’s get started.

Alicia

Which is the healthier diet?

December 17, 2023 /

Vegan vs Keto, or somewhere in the middle?

I don’t know about you, but this is the most confusing part of trying to decide which eating plan to follow in my new journey to a healthier lifestyle. I have been on both a vegan diet and a keto diet, and achieved significant weight loss on both. My concern comes with a high fat Keto diet and what effects it will have on my systemic health, especially my cardiovascular system. Then, there is the concern of some limiting factors on a vegan diet like like B12, protein, not to mention increased fructose intake.

If you look at the photo above, you realize the animals in that picture are notably some of the strongest (if not the strongest) animals on this earth, and they don’t eat meat. That’s right, they are fully powered by plants! Common sense would tell you they ALL can’t have it wrong. Right?

I looked up vegan plant-based athletes to see what I could find. What I found were some jaw dropping stories. Some of the world’s greatest record holders in every sport are vegan, and their stories are incredible. Below are just a few of those stories. You can find them in weightlifting, skiing, surfing, race car, cycling, swimming, NFL, NBA and NBA and just about every sport you can think of.

Just a few vegan athletes

Ruth Heidrich – Is one of the most impressive stories I’ve read. She was a marathon runner who was diagnosed with Stage IV Breast Cancer. She was given a death sentence. She refused all chemo, radiation, and hormone blockers and sought the guidance of Dr. John McDougall, MD.

McDougall is a functional medical doctor, who placed her on a strict vegan diet and exactly two years from the date of her diagnosis, she not only beat her cancer into submission, but she completed her first Kona Ironman Triathlon, becoming the first vegan and cancer survivor to do so.

At 86, she went on to complete five more Ironman competitions. She holds over 900 trophies, 8 gold medals in the U.S. Senior Olympics. She has competed in 67 marathons to include Boston, New York and Moscow, and all while powered by plants!

Fiona Oakes – British runner and vegan since the age of six. She has completed 50 marathons and holds four world records. She holds the world record in an event where she ran 7 marathons on all seven continents, and took the fastest aggregate time. All, powered by plants.

Carl Lewis – is a track and field superstar and has been vegan since 1990. He won eight world championships titles and nine Olympic gold medals. It is difficult to deny the power of plants when you look at his story.

Pat Reeves – British runner, turned power lifter. At age 32, she was diagnosed with a terminal genetic cancer (14 brain tumors). She adopted a vegan diet, and her cancer went into remission, there was no evidence of tumors remaining.

In 1982 she took up powerlifting and began to compete. In 2019, she was told she had three months to live, due to a car accident that left her with crushed lungs and pulmonary fibrosis. She has refused to submit to the disease, still power lifting at age 76 and still breaking her own records.

Scott Jurek – Named one of the greatest runners of all time. Scott eats a plant-based diet and has given it credit for some of his greatest wins. Although there are too many to list, he holds the world record for running the 2189 mile Appalachian Trial Run. Not a run for the faint at heart. Scott has won over twenty-four marathons to date.

A personal account

I spoke with a woman that was diagnosed with terminal metastatic cancer from a prominent medical facility in California. The doctors told her she had just months to live and to get her affairs in order. She moved back to Texas to be closer to family. She refused all treatments, went fully vegan (specifically 100% organic) and exercised 8 hours a day as a spin class instructor. She only drank Fiji water and changed to all natural products in her environment.

After six months, she went to an area oncologist to get additional scans. She wanted to see if her efforts were paying off. The doctors could not fine a trace of any tumors left in her body. The doctors looked on with disbelief and asked her what protocol she was using to cure her cancer. Her response, “I am vegan”. They all scratched their heads in disbelief. Plant power once again.

I don’t know about you, but I am seeing a common thread in these accounts.

Cancer + vegan + exercise + positive attitude = cancer remission (in some incidents)

Not all people find these kind of results. I lost my mother to cancer, so I understand not all stories have happy endings. There are an estimated 2 million new cancer diagnosis each year, and over 608,570 deaths that are attributed to cancer alone. For some, it’s a second chance. For others, it is a death sentence.

My personal journey

In 2019, I was diagnosed with Stage III Metastatic Triple Negative Cancer. This was an extremely aggressive cancer. I was thrust into the conventional therapies of multiple chemotherapies, and radiation, and surgery, but fell short and could not finish either therapy due to complications. This was before I knew about a plant-based diet and the effects in can have assisting cancer patients overcome their disease. It didn’t really matter, I didn’t want to eat anyway, not even with all the steroids.

By the grace of God, I am still here to write this blog, and I am currently trying to educate myself on transitioning to a plant-based diet. Chemo and radiation is the gift that keeps giving. For any of you that have gone through it, you will understand what I am saying without any explanation. All cancer therapies come with a great risks, some more that others.

When I was diagnosed, my cancer had already metastasized to my nodes. I had a tumor in my axillary region (under my arm) that was larger than most women’s tumor in their breast. The primary tumor in my breast was large. Triple Negative is the second most aggressive breast cancer, only taking a back seat to Inflammatory Breast Cancer.

When I was in chemo, I would talk to the other people next to me and I would always ask what kind of cancer they had. When they would ask me, and I would say Triple Negative, the next words out of their mouth were always, “I am sorry.” That wasn’t a warm feeling.

All the women I was there with that had Triple Negative did not make it. They all passed within the year. So, I feel a bit guilty that I am still here. For some reason, God didn’t think it was my time.

Triple negative is a disease that likes to return quickly and when it does, it is always at Stage IV and in all organs, brain and bones before they find it. I would call that, a point of no return.

The therapies after that are, in my opinion, for the forward movement of science and science only, I am not sure if there is a TNBC Stage IV survivor in this world. I am going to have to do a bit of research. I am sure there might be, but very few.

We hear these stories of curing cancer and beating it back in submission. First of all, you never “cure” cancer. Cancer is living in our bodies all the time. It is just activated into a disease state when our bodies can no longer fight, and keep it under control. Second, I truly believe if I had refused the conventional therapies before me, and attempted a “diet only” approach, I would be dead within six months. When I came out of my fog after the diagnosis, I asked my oncologist, if I didn’t do anything, how much time would I have. He came back with 6 to 8 months.

I believe that there are certain times which we have to intervene with conventional therapies, and then follow with a diet to achieve a successful outcome. I also believe that each human being is different and what might work for one, doesn’t work for all.

You and I have much different meanings of the word “success”, than the doctors. Success to us, is a cure and we get to live and go on with our lives. Success to a doctor, is an extension of life, 3-6 months beyond what the patient would have without the treatment.

There were a lot of things I wish I knew before going into my journey with breast cancer. I had a lot of sleepless night, so I tried to put them to good use. I wrote and self-published this book in case any of you might have recently been diagnosed or you have a loved one that got the news. It is on Amazon and I will put the link below, just click on the book.

Regardless of your lot in life, the nutrition you choose to put in your body, is the key to health.

Welcome to my journey.

Alicia

Meal planning for quick and easy meals

July 6, 2023 /

Nutrition is the Key to Health Podcast

Meal planning for quick and easy meals is without a doubt one of the most time consuming parts of eating healthier. The only thing worse that this is, the actual meal prep itself. Let’s face it, planning, shopping and then prepping can take an entire day. Who has a whole day to dedicate to this? There is an easier way.

When you plan, you will want quick ideas. For this, you will need to re-think your way of cooking. For me, cooking was more of an art than a necessity. I would spend hours in the kitchen for one dinner, but that was when I cooked the good old southern way. Those days are now gone. I am focused on nutrition now.

What is your why?

You have to ask yourself “what is my why”? This gets you clear as to why, now what is your goal? You have to set an achievable goal. Ask yourself these questions:

  • What is my goal?
  • How can I get the most bang for my buck in the way of nutrients?
  • How can I cook or prepare quick easy and budget friendly meals?

My Goal

First of all, my goal was simple. I needed a diet plan that would support my nutritional goals of eating healthier and losing weight. Some things I needed to forgo were wine, cheese, ice cream and really most dairy altogether.

I was always heavy on the meat and startches, so I needed to add more fruits and vegetables in my mix, and cut the additional salt. Okay, I had my first base covered. I had a specific goal and kept it simple. I have my why and goal covered.

My nutritional needs

I knew that if I incorporated nutritionally dense foods, it would help my body repair itself and provide the nutrients it needed to stay healthy. So, I focused on getting the most bang for my buck. This would provide the much needed nutrition for energy and weight loss. If you need a list of those top nutritional foods, you can find them at the link below:

The top nutritional dense foods

I also needed to save money on my grocery budget, so I followed the Dirty Dozen and Clean Fifteen rule of buying produce. This will save you money, while forgoing those cancer-causing pesticides. Click the link below for that list:

Organic vs Conventional Produce

Quick and easy meals

I knew my cooking style had to change overnight. I needed to let go of my three and four course meals and focus on meal planning for quick and easy meals. This meant incorporating things like smoothies and oatmeal with fresh fruit, during breakfast and lunch, and cooking “one pot meals” or all-in-one meals for dinner. See my post below for one-pot meals:

One-Pot Meals

Success comes down to having a plan and working the plan

I knew planning, shopping and prepping could not be done for me all in one day. I just simply ran out of stem and didn’t prep. I thought, “I will do it tomorrow” and tomorrow never came. Groceries go to waste like this, so a new plan of action had to be born!

I decided I would meal plan my quick meals during the week and would make a full shopping list for each of the two stores. I would also take inventory of my panty, refrigerator and freezer for the foods I needed.

I had my lists for both stores. You might ask, why two stores, why not just one? Well the reason is two-fold. First, our supply chain hasn’t recovered and my stores do not always have the things I need, so I am forced to make a second stop. Second, you always want to look at the ads for cost-savings and add those to your cards so you can take advantage of those extra digital coupon savings.

My Plan

This meant on Thursday, when the ads came out I would research and load everything I need to my digital coupons for money saving ideas. Friday night, I would clean my refrigerator out, and take inventory of anything I might need. I would make my lists for each store. If I had time, I would look to on-line healthy recipes or a book for inspiration. I may not follow the actual recipe but it will give me a guide. I tend to make my meals a bit healthier.

Then, when Saturday/Sunday rolls around, I grab my lists and keys and head out the door. Inventory was already taken from my refrigerator, pantry and freezer and lists are in hand. This keeps me from purchasing unneeded items and spending more money than planned. Let’s face it, groceries have gotten so expensive, we need all the help we can get in this area.

When I get home, I unload, wash and stock things away. Remember, the refrigerator is already clean and ready to go from the night before. I go directly into the prep of washing, cutting and containing, what I need for the days ahead. This would typically give me about 5 days of easy food ready to go for a quick toss. Realistically, I can prep and cook any dinner in 30-45 minutes and this included clean-up.

Now this will take some getting used to. It will take time to perfect your craft, but you can teach an old dog new tricks, so stick with it. You will find quick and easy ways to get healthy and nutritious foods in your body, without spending an entire day cooking.

Being successful at eating healthier is 80% of our getting healthy journey. If you can master this, then you can add walking (or the exercise of your choice), for the last 20%. All of this together is going to equal a healthier and hopefully lighter you.

Alicia

One-Pot Meals

July 6, 2023 /

Nutrition is the Key to Health Podcast

One-pot meals are quick and easy, but it bucks everything we learned when growing up and cooking a meal. So, how do you get on the train for quick and easy?

First, get a new attitude. You have to be willing to say, “out with the old, and in with the new” and learn how to cook all over again. I promise, once you master this, you will say, “What took me so long?”

Second, you do not need any special equipment to start. I would have on-hand a few things that will make your job a whole lot easier.

Kitchen equipment that will make your job easier

You don’t need a lot to cook these simple one-pot meals. I will say that you will mainly use a few things over and over again. Who knows, you might be able to get rid of the rest of your pots, pans and kitchen gadgets and declutter for more space, once you get your sea legs under you.

The things I would suggest that you have a minimum are:

  • One large knife
  • One paring knife
  • A few assortment of spoons, ladles and a peeler.
  • A grater
  • A cutting board or sheet
  • One large stock pot with lid
  • One smaller stock pot (with straining lid)
  • One or two baking sheets of various sizes
  • One large skillet with lid, one smaller skillet with lid
  • A Ninja high speed blender (or model of your choice)
  • Various sizes in meal prep containers
  • Microwave

I use Blue Diamond non-stick pots and pans and have been very happy with these. There are a wide variety of non-stick pots and pans, just keep in mind that you never want to use anything but bamboo or plastic utensils in these. Also, when cleaning, never used a scrub pad.

If you get adventurous and have extra money, you might try adding:

  • Air fryer
  • Food Processor
  • InstaPot/Crock Pot
  • Outdoor grill

Building a meal is as easy as 1-2-3

Throwing together a one-pot meal is quick and simple. Don’t overthink it.

First, depending on what diet you have decided to help you on your journey, depends on what will go in it for the protein. For example, if you are following a Whole Food Plant Based Diet (Vegan/Vegetarian), then you will want to pick things like beans, lentils, tofu and tempe for your protein blocks.

If you are choosing a Mediterranean Diet or Keto, then you can have lean cuts of chicken, meat and fish. I would limit your red meats to two or three times a week. Red meat has been proven to be inflammatory. If you are cooking organ meats like liver, I would recommend one to two times per week max.

Number 1 –

  • Pick a Protein (meat, beans, lentils, tofu or tempe)
  • Use a bit of broth to add moisture to the skillet. No oil please.
  • Stir Fry your meat until it is done (if you are eating meat).
  • Place your harder veggies in after your meat is done for more cook-time like carrots, onion, garlic and celery.

Number 2 –

  • Add an assortment of fresh/frozen (thawed) vegetables and simmer until done.
  • Season to taste (get creative here). Add a bit more broth if needed.

Number 3 –

Add a starch/complex carb like pasta, rice or potatoes. (These will require pre-cooking in another pot).

If you are wanting some dessert, add some fresh fruit or a snippet of dark chocolate.

There you go, you have your meal in essentially one pot, and clean-up is super quick and easy. Enjoy!

Cooking tip- I always use canned beans to save time. I make sure to try and get them in a Non-BPA can, and always rinse before adding them to my soups/skillets. This removes a great deal of the sodium content and the gas that one might experience.

Put any remaining leftovers in the refrigerator. Just reheat on stove or pop in the microwave, and you have a meal. Not only are you saving money, you are controlling the quality of food, the nutrients going in your body, and the amount of sodium that is contained in your food. All three are major wins for you and your journey!

Alicia

The biggest nutritional bang for your buck

June 10, 2023 /

Nutrition is the Key to Health Podcast

I will list the highest nutritional yields in each food category. These are the top guns of their categories, the biggest bang for your nutritional buck, if you will. The higher the nutrient richness score, the better it is.

Vegetables

  • Spinach 65
  • Swiss Chard 55
  • Crimini Mushrooms 47
  • Asparagus 43
  • Broccoli 40
  • Romaine Lettuce/Salads 40
  • Collard Greens 38
  • Kale/Mustard Greens 34
  • Tomatoes 34
  • Brussels Sprouts 33
  • Green Beans 33
  • Summer Squash 32
  • Bell Pepper 29
  • Cauliflower 29
  • Celery/Fennel 25
  • Green Peas 24
  • Cabbage 22
  • Carrots 22
  • Winter Squash 20
  • Beets 15
  • Eggplant 15
  • Garlic 15
  • Onions/Leeks 14
  • Sweet Potatoes 13
  • Cucumbers 11
  • Potatoes 8

Fruits

  • Strawberries 24
  • Raspberries 18
  • Cantaloupe 14
  • Pineapple 12
  • Kiwi 11
  • Oranges 11
  • Papaya 11
  • Watermelon 11
  • Apricots 9
  • Grapefruit 8
  • Grapes/Raisins 8
  • Blueberries 7
  • Cranberries 7
  • Bananas 6
  • Plums/Prunes 6
  • Lemons/Limes 4
  • Apples 3
  • Fig 3
  • Pears 3

Herbs and Spices

  • Parsley 21
  • Mustard Seeds 15
  • Basil 11
  • Turmeric 11
  • Cinnamon 10
  • Cayenne Pepper 8
  • Black Pepper 7
  • Ginger 5
  • Dill 4
  • Cilantro 3
  • Rosemary 3

Whole Grains

  • Oats 12
  • Rye 10
  • Quinoa 7
  • Brown Rice 7
  • Whole Wheat 7
  • Buckwheat 5

Diary and Eggs

  • Eggs 18
  • Low-Fat Milk 17
  • Yogurt 15
  • Low-Fat Cheese 9
  • Goat’s Milk 8

Fish and Shellfish

  • Tuna 24
  • Shrimp 23
  • Salmon 21
  • Cod 21
  • Sardines 20
  • Scallops 14

Poultry and Lean Meat

  • Calf’s Liver 41
  • Grass-Fed Beef 15
  • Venison 14
  • Lamb 12
  • Chicken 11
  • Turkey 11

Nuts and Seeds

  • Sunflower 18
  • Flaxseeds 13
  • Sesame Seeds 12
  • Pumpkin Seeds 11
  • Walnuts 8
  • Almonds 7
  • Peanuts 6
  • Cashews 5

Note on choosing your foods. As you can see from this list, blueberries only score a 7, compared to Strawberries, which score a 24. That does not mean you should never eat blueberries. Blueberries are loaded with cancer-fighting antioxidants. The deeper the color, generally the more the antioxidants. This is a guideline to show you where some of your favorites might fall.

Remember to check out my post below on organic vs conventional for money-saving tips.

Organic vs Conventional Produce

When choosing your meals, try to choose from an assortment of these top foods. It is important that you do not fall into the habit of eating the same foods every day. Try to mix it up. This will take planning and prep work on your part but you have to do it if you want to succeed.

Alicia

Organic vs Conventional Produce

June 8, 2023 /

Nutrition is the Key to Health Podcast

Organic vs conventional produce has always been a very hot topic talking out foods to consume and which are healthier. There is a great deal of speculation on whether organic is worth the extra money. Easy answer, I will say, “Yes”. However, it’s not that easy.

What is Organic

Organic farming, is a strict farming practice that certifies certain standards were maintained when growing and harvesting the produce. That means that certain pesticides and fertilizers are not allowed in the growing or harvesting process of these fruits and vegetables.

You will be able to differentiate organic produce in your groceries isles because the PLU (price lookup code) will follow these standards:

  • 4011 – Conventional Banana
  • 94011 – Organic Banana
  • 84011 – Genetically Engineered or modified Banana

So, the number you want to focus on is the first number of 4, 9 and 8 at the beginning of the code. This denotes the type of produce it is.

What is the Dirty Dozen

Each year, EWG.org, puts out the top conventional produce that are ladened with pesticides. EWG.org is a non-profit, nonpartisan organization dedicated to protecting human health and the environment.

You can find the list for 2023 at the below link:

https://www.ewg.org/foodnews/dirty-dozen.php

According to EWG, these are the top produce for 2023, that contain the most pesticides, when referring to conventional farming:

  1. Strawberries
  2. Spinach
  3. Kale, Collar and Mustard Greens
  4. Peaches
  5. Pears
  6. Nectarines
  7. Apples
  8. Grapes
  9. Bell & Hot Peppers
  10. Cherries
  11. Blueberries
  12. Green Beans

This year, strawberries take the top seat, and this is not a good thing. That means that when eating these twelve foods, your pesticide load that you are ingesting is the highest if you are picking conventional in any one of the above foods. We all know that the amount of pesticide load we ingest, has a direct correlation with cancer.

Clean Fifteen

Just like the dirty dozen list, EWG.org also puts out the popular Clean Fifteen. These are the conventional produces that contain the least amount of pesticides and are as follows:

  1. Avocados
  2. Sweet corn
  3. Pineapple
  4. Onions
  5. Papaya
  6. Sweet Peas (frozen)
  7. Asparargus
  8. Honeydew
  9. Kiwi
  10. Cabbage
  11. Mushrooms
  12. Mangoes
  13. Sweet Potatoes
  14. Watermelon
  15. Carrots

You can find the link here:

https://www.ewg.org/foodnews/clean-fifteen.php

What does this all mean?

I will say this. If you can afford to purchase organic, please do. However, if you are on a food budget, then the best tactic you can use, is to purchase items on the dirty dozen list, as organic. Then, all others you can go conventional to save money.

It should be noted this list changes yearly, so please go to EWG.org and refresh your list. For instance, the last few years, blueberries and apples took the top spots on the dirty dozen.

A few noteworthy mentions here. There are a few things that you will always want to purchase organic and they are as follows:

  • Almonds (conventional are treated with eronmous amounts of pesticides around the trees. So when they are harvested, they will get cross-contaminated with pesticides all over them.
  • Brown Rice (Organic) has a great deal of arsenic in it, so you will want to eat this sparingly, and when boiling, do so in large amounts of water and always rinse throughly afterwards before serving. This will lessen the load.
  • Quinoa is much like brown rice. It needs to be soaked prior to cooking. Overnight if you can, and rinse throughly. In 2023, it is said that the United States will have decreased production of this pseudo grain, due to increased fly issues. We will likely be sourcing from other countries.
  • Green Tea has a high pesticide yield, so you will want to purchase only organic. Look for the store brand in organic and it is usually very affordable.

Any of your berries, nuts and grains, the farmers tend to use vast amounts of pesticides to keep the bugs and the birds from ruining the crops. So, keep that in mind when shopping. Always rinse everything! Even that spinach that claims to be “triple washed”.

When trying to gain a healthier lifestyle, all of this helps. I hope you can go with confidence to the store and choose your produce wisely. I keep a screenshot of the dirty dozen on my phone, and refer to it as I am shopping. It helps.

Alicia

Shopping the perimeter

June 8, 2023 /

Nutrition is the Key to Health Podcast

Shopping outside the perimeter has long been a strategy of many diets. It is said that all the nutritious foods are located on the outer walls around the store. This still holds true to this day.

Where to go

When gathering your food, you will want to mainly be in the produce section, and the frozen food section of any store. There are thing like spices, beans, olive oil, broth and alternative milks that you will have to go into the inner isles for.

You need to be careful to not fall into the old traps of processed foods. Chips, sodas, diary and meat do not need to be a part of your list, unless you are consuming meat and seafood. Even then, only lean cuts and small amounts.

Setting a budget

You need to go to the store with a budget that fits your household income. Only get what you need for half the week. Make it a habit to go to the store twice a week. This will take care of fresh produce.

If you get produce for the entire week, it might go bad before you have an opportunity to use it. That is why it is best to shop by a list and plan your meals in advance.

Comparison shopping

I once did a comparison. I shopped on the outer isles of the store getting fresh produce and meats, and then on the inner isles picking up more processed foods. The fresh was actually less expensive than the processed, and a heck of a lot healthier.

After all, have you seen the prices of food this day and time? Ice cream is almost $10 a half gallon. Eggs are $7 a dozen. Chicken has skyrocketed and sometimes is more expensive than beef. Chips are almost $5 a bag, and the bags have gotten smaller. Canned veggies and beans are $1.25 to $2.50 a can. We are not even going to talk about cleaning supplies, Kleenex or toilet paper. Sodas are almost $5.00 a six pack. It is crazy what the prices of groceries have become in today’s economy. You literally cannot get out of a grocery run for less than $80 and that is walking out with only a handful of bags.

It is going to be a bit of work and organization on your part, but you have to pay attention to the ads and what is on sale at what store. The days of going to one store for all your needs is nearing extinction. To get what you need, takes a trip to two, if not three stores, unless you live in a rural area.

If you can afford to have your food delivered by InstaCart, Amazon or one of the grocery stores, go for it if you think you budget can handle it.

I will say mine cannot. I had my groceries delivered one time and that was during my chemo, when I was so sick, I could barely stand up. You have to pay for the delivery, then tip. It can get costly.

If you don’t like to shop, your best bet is to order you food and have them bring it to your car. The only problem is you get home and need something for dinner that they didn’t have. Supply chain interruptions are still a thing. We have never truly recovered.

Prepare for the week. Make a list and only get what is on your list. This will keep impulse buys to a minimum. The only thing I might deviate from is more fruits and veggies, especially frozen.

I never said going on a diet was going to be easy, but don’t let that discourage you!

Alicia

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