Indulge in Healthy Living

sharing our healthy lifestyle journey , recipes and tips

Archive for the category “Tips for a healthy life style”

Meal Planning

You have to be hiding under a rock now a days to not have heard about “Meal Planning”! There are whole blog post, websites and Facebook pages dedicated to this.

What is it? It is taking a few hours on one day to prepare meals for the week. And I SWEAR by it for sticking to the Whole30 plan! IT has what has saved me many times over.. I take a few hours on the weekend, plan my meals for the week and then go to the grocery and purchase what I need…come home and make up my meals for the whole week. depending on what it is, as to if I freezer it after properly cooling down first.

If it is fish and I am not eating it the NEXT day. I freeze it. Period. For me , it goes bad quickly and this can be a loss of money if I don’t keep track of it well. OTher things like cooked chicken or hamburger I will keep in the refrigerator.

I found another great website The Nourishing Home’s visit
Healthy Weekly Meal Plan The Nourishing Home’s
more meal planning ideas and recipes, visit

There is a really cute weekly meal plan sheet she gives you for is great and is what  I use to plan my weekly meals.

Why do I like to meal plan? Because some days I work long hours, or have after hours meetings which make me getting home after 8pm and when I walk in the door the last things I want to do to know I have something I can just warm up and still be able to stick to my whole30…is a life saver! Also in the mornings I don’t want to always spend a lot of time on this way I can “grab and Go” with a prepared whole30 dish! As I walk out the door  for work, I grab another prepared meal and side salad and go! IT make me happy to stay on whole30!

Am I so rigid that I never eat anything except what I’ve prepared? No. Some days I like to eat out, so I save my lunch in the frig for another day. And sometimes my son calls and ask me over for dinner, so what I have can wait another day. But on the other hand, it does help me say yes to a whole30 meal with no fuse.

How do I do it…I have 5 colored containers for breakfast, 5 different colors or style for lunch and 5 for dinner. WHY? so I don’t have to search for what I want. I know if I have a divided container it’s dinner,  a single serve container is breakfast. and a bowl is lunch. No brainer really!

This really can make a difference if you work and be the difference of  being successful on w hole30 and failing. do it.. it doesn’t take that  much time, really… and it is so worth it..

Last night I made a quick breakfast hash, and placed them in little containers, this morning I cooked up 3 eggs over easy and added them on top of the hash..bam! 3 minutes tops!

I also made some acorn squash porridge that was the bomb! Even less time to heat up than the eggs!

Earlier in the day I grilled chicken out and packaged it in the seal a meal and put it in the freezer! Now when I want chicken…I just lay it out that morning and heat it up with a side salad and some homemade whole30 ranch dressing…and a veggie or two!

Some people will say that whole30 just takes up too much time, but I am here to tell you , it is soooo worth it and meal prepping helps you!





Whole30 Thanksgiving Recipes

I am on week 3 of Whole30! I end on the day before Thanksgiving. But I feel so great I am going to do another round! So what does one eat for Thanksgiving???? well after much research…here are some great recipes…I found them on whole 9..go visit their web site. it’s a neat website.

Whole30 Thanksgiving “Stuffing”
This dish serves 8-10. We’ve used extra-lean ground beef and soaked walnuts, along with traditional spices and herbs, to give this “stuffing” the same feel and flavor as the original bread-based dish. Note, the extra-lean ground beef is the key – buy the leanest available. This will keep the stuffing from tasting too much like, well… ground beef, as much of the beef flavor is carried in the fat. This is best right out of the oven, and it smells just like the dish Dallas’ Mum makes. We thought it delicious, and the perfect accompaniment to turkey.
• 1 pound extra-lean ground beef (we used the 95% lean, organic, grass-fed beef from Whole Foods)
• 2 cups walnut pieces, very finely chopped/ground and soaked overnight (rinse several times before using)
• 1 medium sweet onion, diced
• 4 stalks of celery, diced
• 1 apple, cored and finely diced (we used a Minnesota Honeycrisp)
• Several springs of fresh rosemary, sage, thyme, and marjoram (poultry mix), finely chopped
• ½ tsp garlic powder
• ½ tsp sea salt
• Preheat the oven to 375 degrees. Chop all the veggies, the apple, and herbs.
• Saute the beef and celery for 3-4 minutes on medium heat, making sure that the beef gets broken up into really small pieces as it cooks. (Big chunks are not very stuffing-like!) We used a big saucepan for this, as we didn’t want the contents to overflow once everything was mixed.
• Add the onion and apple, and cook for another 2-3 minutes.
• Add the herbs, garlic powder, walnuts, and salt, and mix thoroughly. The beef should NOT be totally cooked at this point – there should still be some pink.
• Pull everything out of the pan, and dump it into a 9×13 baking pan (or two 6×9 pans), and bake uncovered at 375 for 30 minutes. Serve hot from the oven.

Whole30 Thanksgiving Cranberry Sauce
Serves 8-10. While we normally don’t recommend using fruit juice or dried fruit as a substitute for sugar, some added sweetness was necessary to offset the serious tartness of the fresh cranberries. We’re okay with figs and apple juice as a sub for sugar in a special occasion dish like this. However, make sure your guests know that our more traditional sauce is still pretty tart in flavor! The flavors do meld with time, and this sauce tastes even better the second day – which means you can make it ahead of time and store it in the fridge. This was so amazingly good, we put it on everything this week – eggs, baked Alaskan cod, even our burgers.
• 2 – 12 oz bags of fresh (not frozen) cranberries
• 1 cup of 100% pure apple juice (no added sugars)
• 1 large navel orange, washed
• 10 dried black mission figs, very finely chopped (make sure you cut the stems off)
• A dash or two of each: nutmeg, allspice, ground cloves
• Place the cranberries, apple juice, figs, spices, and ½ cup of water into a covered saucepan on medium heat.
• Bring the mixture to a low boil for 10 minutes (until the cranberries “pop”), and turn down to low heat. Simmer (still covered) for 15-20 minutes, stirring occasionally.
• Squeeze the juice from the orange into the sauce, and finely grate the orange zest (use the whole orange peel!) into the saucepan.
• Keep on low heat (simmer) for another 15 minutes. Store in airtight container in fridge until ready to use. Serve cold for the best flavor.

Slow Cooker Turkey Breast
• 1 bone-in turkey breast (can do two if you have a large slow cooker- just double the seasoning ingredients)
• 1 tsp. paprika
• 1 tsp. garlic powder
• 1 Tbs. dried parsley
Place turkey breast(s) in crock pot. Sprinkle on the paprika; this will give it a nice, golden color. Then sprinkle on the garlic powder and parsley. Cook on LOW for 8 hours. If you are making two turkey breasts so you have plenty of leftovers, cook on LOW for 9-10 hours. (Note, there is no liquid added to the recipe – although some water will accumulate in the bottom of your cooker.) Place turkey breast(s) on cutting board and immediately cover tightly with foil for 15 minutes. Slice and serve!

Warm Spinach, Prosciutto, & Pistachio Salad
• 16 ounces fresh baby spinach
• 2 garlic cloves, minced
• 3 ounces sliced prosciutto, chopped into little squares (1/2 inch)
• 1/2 cup shelled & salted pistachios
• 1 to 2 tablespoons olive or coconut oil
• 1 lemon
Add the olive oil to a pan on medium-high heat. Once it is warm, thrown in the garlic and saute until it gets a little bit soft. Add the prosciutto, cook until it’s crispy. Turn the pan’s temperature to low. Add the spinach a bit at a time; as it starts to wilt, add another handful, turning and mixing often. You want the spinach lightly wilted, not completely cooked down. Once wilted, take it out of the pan, place in a serving bowl and squirt with lemon.
Roasted Brussels Sprouts, Squash, and Cranberries
• 1 butternut squash
• 1 pound fresh Brussels sprouts
• 1-1/2 cups fresh cranberries
• 2/3 to 1 cup duck fat (melted), or other appropriate fat of your choice
• 1/2 tsp kosher salt
Preheat oven to 450 degrees F. Remove skin, membrane, and seeds (reserve for future use) from squash. Cut squash into cubes. Trim and halve Brussels sprouts. Combine squash, sprouts, and cranberries in a large baking dish (or split into two if you don’t have a really large pan). Sprinkle salt on top and then add duck fat. Stir to combine. Place baking dish in the oven for 25 minutes or until the veggies are beginning to brown, stirring once or twice. Reduce heat to 350 degrees F and cook another 25-30 minutes until the veggies (especially the brussels sprouts) are cooked to desired tenderness. Serve warm and enjoy!

Squash and sweet potato bake
• 1 tsp of cinnamon
• 1/2 tsp nutmeg
• 1/4 c coconut oil (melted)
• 1 large (around 1lb size) sweet potato
• 1 small (around 1-1.5 lb size) acorn, butternut or other favorite squash.
Preheat the oven to 375 F. Coat the bottom of a 10×10 dish with some of the coconut oil. Peel and cube the sweet potato. Peel, halve, clean and cube the squash. Place both in the dish and pour the rest of the coconut oil over the squash. Sprinkle the cinnamon and nutmeg over the top, mix it all up, and cover it with foil. Bake for 35 minutes, stirring occasionally.
Roasted Beets and Pistachio Butter
• 4 large beets – red, golden, or both. (1-2 beets per person)
• 1/2 cup shelled & salted pistachios
• Extra-virgin olive oil
• Salt & pepper
Heat the oven to 375 F and arrange a rack in the middle. Rinse and scrub the beets, cutting off any leaves or little roots. Rub them with 1 to 2 tablespoons of olive oil, place them in a pan and cover with aluminum foil. Roast until tender and you can easily pierce with a knife; this will take about 1 hour. Remove from the oven and let cool.
While they are cooling, make your pistachio butter. Using a food processor, add 1/2 cup pistachios and pulse until they are finely ground. Then drizzle in olive oil – start with 1 tablespoon. Alternate adding 1 tsp water and 1 tsp olive oil until you get a really creamy texture, much like a very soft butter. If it gets too thin for your liking add in some more ground pistachios. (Note, I sometimes double the “butter” recipe, because it goes so quick!)
Once the beets are cool, remove the skins – they should come right off. Slice the beets in chunks, and sprinkle with a little bit of olive oil to make them glossy. Salt and pepper to taste. Serve the beets with the pistachio butter for dipping or spreading. One last note – you could make the beets the day before and let them chill in the fridge. Just take them out and warm them up a bit before serving and dressing.

Coconutty Butternut Squash
Lisa’s Note: We’ve already had thanksgiving here in Canada and I must say I felt like death afterward. I’m excited to see how everyone does with your Whole30 Thanksgiving! Here is a recipe for a dish I had at a client’s house this past weekend. It was delicious – almost felt like a “cheat”!
• 1 Large butternut squash
• 1 Can coconut milk
• 2-3 cups chicken broth (“Imagine” brand from Whole Foods is Whole30 approved – other brands, read your labels!)
• Dash of salt and pepper
• 1 teaspoon cinnamon
Peel and cut the butternut squash into cubes. Add 2 cups of chicken broth, bring to a boil, simmer until fork tender. Drain off 1 cup of the broth and add in coconut milk (about half of a cup; more if needed). Add a dash of salt and pepper and a teaspoon of cinnamon. Blend in a blender or with a hand mixer – the texture should resemble mashed potatoes. Serve warm, with a sprinkle of cinnamon on top.
Root Vegetables with Cinnamon Walnuts
• 3 lbs assorted root vegetables, peeled and diced
• 1 c apple cider (no added sugar)
• 3 tblsp coconut butter, melted
• 1/2 tsp salt
• 1/4 tsp freshly ground pepper
• 1/8 tsp ground cinnamon
Preheat oven to 400 degrees. Mix together cider, 2 tblsp coconut butter, salt and pepper in a 9×13-inch baking pan. Add root vegetables, mixing until coated. Cover with foiWhile the vegetables are cooking, place walnuts in a cast iron skillet and cook over low heat, stirring frequently to avoid scorching walnuts. Remove from heat and add coconut butter, cinnamon and, if desired, a pinch of salt. Stir until walnuts are coated. Spread on a plate or cookie sheet to allow walnuts to cool slightly. When vegetables are finished, transfer to serving dish and sprinkle with the cinnamon walnuts.l. Bake 20 minutes, uncover and stir vegetables. Leave uncovered and continue cooking, stirring every 20 minutes until the vegetables are tender – about 1 hour more.
Cauliflower “Wild Rice” and Sausage Stuffing
This recipe comes from Whole30 pro and Paleo chef Erica Cooksey, also known as the blogess behind “Stuff I Make My Husband,” and serves 4-8 people. Erica notes, “Since rice normally clumps together a bit because of the starch, I added a beaten egg – though if you have an egg allergy, I am certain you could leave it out.” For variation, consider adding a diced green apple along with the veggies, or using a different nut instead of the pecans, such as hazelnuts, pistachios, or pine nuts.
• 1 head cauliflower, separated into florets and run through the shredding disk of a food processor for “rice”
• 1/2 lb Italian sausage (or some other form of Whole30 approved sausage)
• 1 onion, diced (about 1 cup)
• 2 celery ribs, chopped (about 1/2 cup)
• 4 oz (weight) crimini mushrooms, chopped
• 3 cloves garlic, minced or pressed
• 2 Tbs minced fresh parsley leaves
• 1 tsp dried thyme
• Dash cayenne
• 1/2 cup toasted pecan chips
• 1 egg, beaten (optional)
• 1 tsp cold coconut oil, ghee, or clarified butter (I used ghee)
• Salt
• Preheat oven to 350 F
• Brown the sausage in a large skillet over medium-high heat, crumbling with a wooden spoon. When no longer pink, remove it from the skillet using a slotted spoon.
• Saute the onion in the sausage grease (there should be about a teaspoon) until just starting to soften, then add the celery and mushrooms. Saute until all the vegetables are soft. Add the garlic and saute for another minute or so. Remove from heat and stir in the parsley, thyme, cayenne, and pecans.
• In a casserole dish, stir the cauliflower with salt to taste, using a pretty generous amount. Using a fork, toss it with the beaten egg, then thoroughly combine with sausage and the veggie mixture. Smooth the top and dot it with tiny pieces of the cold fat.
• Bake at 350 for 30-35 minutes or until lightly golden browned on top. Serve with roast chicken, turkey, or Cornish hens.

Rosemary Mashed Fauxtatoes
This is another delicious recipe from Erica Cooksey, the blogess behind “Stuff I Make My Husband,” and makes about 4 cups. Erica says, “The original recipe used sage, but I had some rosemary in my garden so I went with that. You can substitute other fresh herbs, but don’t use dried for this. I pureed everything in my food processor to get it creamy and smooth; you can use a potato masher if you’d like but it will be lumpy and the cauliflower will be more detectable.”
• 1 medium-sized head of cauliflower, stemmed and cut into uniform florets
• About 1/2 lb turnips, peeled and cut into 1″ chunks
• 1 Tbs fresh minced rosemary or other herb
• 1 Tbs ghee (can substitute olive oil or clarified butter)
• 1 Tbs coconut milk
• 1/2 tsp tabasco or hot pepper sauce
• Freshly ground black pepper
• Generous amount of salt, to taste
• Truffle salt for sprinkling (optional)
• Bring an inch of water to a boil in a saucepan just large enough to hold the turnip chunks in a single layer. Add a generous pinch of salt, add the turnips, then layer the cauliflower on top. Sprinkle with salt, cover, and cook until very tender and just slightly overcooked. Drain in a colander.
• When cool enough to handle, add the veggies to a food processor with the remaining ingredients. Depending on the size of your food processor, you may have to partially process half of them before you can add the rest. Process until completely smooth. Taste and add salt if desired.
• Serve warm, optionally sprinkled with truffle salt.

Slow Cooker Turkey Breast
Note: There are a million turkey recipes out there, but we liked this one because it’s perfect for a smaller gathering, and it won’t tie up your oven for the whole day, which means you aren’t juggling the main course, vegetable side dishes and desserts in and out of one appliance.
• 1 bone-in turkey breast (can do two if you have a large slow cooker- just double the seasoning ingredients)
• 1 tsp. paprika
• 1 tsp. garlic powder
• 1 Tbs. dried parsley
Place turkey breast(s) in crock pot. Sprinkle on the paprika; this will give it a nice, golden color. Then spr



inkle on the garlic powder and parsley. Cook on LOW for 8 hours. If you are making two turkey breasts so you have plenty of leftovers, cook on LOW for 9-10 hours. (Note, there is no liquid added to the recipe – although some water will accumulate in the bottom of your cooker.) Place turkey breast(s) on cutting board and immediately cover tightly with foil for 15 minutes. Slice and serve!

Giblet and Mushroom Gravy
• Turkey bits (neck, gizzard, liver, heart, other random stuff, and fat)
• 2-3 large handfuls of dried porcini, chanterelle, shiitake, maitake mushrooms (or any other variety you choose)
• Salt, to taste
• Pepper, to taste
• 1 bay leaf
• 1 large onion
• 2 cups of chicken or turkey stock/broth
• Reconstitute the mushrooms for a minimum of three hours in ten cups of warm water.
• Remove mushrooms once they’re rehydrated, reserve liquid.
• Rough chop the mushrooms.
• Brown giblets in a medium saucepan.
• Chop the onions, and add them to the giblets, retain on medium heat.
• When the onions are translucent, add the chopped mushrooms.
• When the mix starts to steam, add some salt and pepper and the bay leaf, and stock.
• Bring to a boil, then reduce to a simmer and simmer for 20-30 minutes, then add a cup of the mushroom liquid.
• Pull the bird parts out after another 20-30 minutes of simmering, adding mushroom water to keep everything wet as you go along.
• When you get to the end of the mushroom water, pull all of the solids out, and blend until smooth. Add back, and reduce until desired thickness.

Garlic Brown Sugar chicken tenders


These were fantastic! And were very easy to make in little time!
First add splenda brown sugar to a bowl..add 2 tab low sodium soy sauce…and 3 tab minced garlic…mix in a little bit of water to make it pourable…brown4line baking dish with parchment paper..( it will save on clean up)brown3 marinade chicken tenders in sauce for two hours or longer…brown2place in lined baking dish…top with a 1/3 of a slice of bacon…brown1 and pour marinade over top…bake at 375 degrees for 40 minutes…

If you don’t like where you are move..! You are not a tree!

I can’t believe 2015 is here! Oh where has the time gone? I will turn 59 in May? Really? 59? OMG! 2014 was an incredible year for me.. became a GRANDMOTHER! My little grandson was born on December 20th! That little man has stolen my heart from the moment I laid eyes on him.. I love him sooo much. He has also saved his grandmothers life… on one swoop….one photo… one moment captured in time for ever… his first Photo of Himself with his Grandma….OMG! I cried….how in the HELL did I get this fat??? How can you even see this beautiful little baby boy among the layers of fat that he is laying on called his grandmother? When did I get this fat??? And why didn’t anyone tell me?
Let me back up a bit… if I was told to describe myself …I would say that I am a fun loving… adventure seeking free spirited person.. I love the ocean ..kayaking… swimming… hiking…meeting people..and want to enjoy life to the fullest…reality is…I am a big fat mess… I haven’t been to the ocean in two years… I couldn’t even begin to fit into a kayak let along ride in one… the only hike I have been on in the last 8 years..has been to the mailbox…or climbing the three steps into my house…adventurous? Really what is that? free spirited ? Really Beverly? Maybe back in 2005? And exercise? What is this again? I have a bike.. a gazzell…and one of the large balls to sit on… I have more weights than my local gym…and a WII that hasn’t been used in over two years… What happened..? I think I quit enjoying things I use to do..and fell out of love with myself.. Let me back up again… in 2005 I met the love of my life.. my soul mate..I was in the best shape I had been in for years…having come off a very one sided marriage that was full of lies and deciete..I had FINALLY found the my soul mate.. the man Who was a part of me.. my love. my heart my world…I had never met anyone like him.. ever… a Sgt Major in The Marine Corps ..a mover and a shaker who taught me more about myself than I had ever known.. He made me believe in my own self and the power that I had inside me..He let me be me..and loved me for it..we were equals…partners in love and life..and we were separated my thousands of miles..he in Germany me in North Carolina.. but we made it work..we learned everything about each other.. we talked for HOURS on the phone..we hated every moment we were apart and the best part of our days was when we were together..he made me whole…we shared things about our hopes and dreams and things about our past…that I had never shared with anyone..little things.. big things… he completed me…he was my “other” half.. we were lovers and best friends..we were inseperatable..and I still feel that way today.. but life and family…appreared its ugly head and we were forced to live stated apart, connected by love..and what was in our hearts..but duty called…and for reason I won’t explain..we have to live separate lives..peeking in on each other..and still promising our love..but apart.. is how it must be. some may not understand and that is ok.. but we shall forever be in each others hearts..I now know life changed so much for me..with him not in it…in the way I wanted.. and I didn’t want anyone else..I still don’t…and I have done a really good job of NO one wanting me..depressed and lonely.. I made up my own little world that I wasn’t going to let anyone else in…. I did it’s easy Now to look back and re think my life and how I got here.. sometimes it’s painful…but I need to understand how I got here… to understand how to get back to my old healthier self.. to have lost the greatest love of my life.. at times is painful..but knowing that I at least had it.. helps… so my grandson has let me fall in love again. something I never thought I would ever do again… I want to get healthy to live longer and to be in my grandson’s live as long as I possibly can… this little boy is saving my life.. he has given me hope… love.. and a reason to move on.. he is helping to heal my heart.. something that no one else has been able to do… I shall be forever a grateful grandma…here is 2015 being my best year yet! In my next post I will share how I am going to do this… until then.. have a great new year!soulmate

Benefits of healthy eating!

I’ve been going strong for  over a month now on my healthy eating
image diet coke..lots and lots of pure fresh water. And then I cut out fast foods. ..allowing only chai tea from Starbucks ( hey I’m working on it!). .at first it drove me crazy  not to stop and get my sasuage egg and cheese biscuits every morning.   After all the girl at the drive through..had become my friend.  She’s going to think I moved.. Or died! But after going the nutritional analysis of what was in that ..I don’t miss it..oh sure when I passed a Mickey D’s .thoughts of french fries..or a nice ice cream cone..did pop in my head.m but finally. .nothing..not a twinge..not a glace not one thought of stopping..habit broken…
Now the next thing to go was sugar…after educating myself on all  the non benefits of this little sweet product. .and understanding the propaganda behind it in the food industry. .it’s gone.  Obliterated. .I won’t lie and say it hasn’t been without dire consequences. .headaches..fatigue. .cravings..and down right bitchyness on my part. .even shakes and sickness like symptoms. ..after all its like coming off of crack..or drinking. .America we are addicted to this crap!…
Its in everything processed and packaged that they can but it in.. ( more about that in another post)

Anyway my point of this whole post is…results. unexpected ones at that!..oh I knew making tgese changes would be better for me..even facilitate weight loss.  But what I didn’t realize. Was how great I would Feel!..
Slowly over the course of the month..I noticed a slight change..aftee thw headaches..and withdraws and there I’m not so skin feel softer. .I feel like my face is thinner..I walk with a skip in my stride. .and slowly…I got my ENERGY back.  Some oeoole just think when were heavy were lazy..but the truth I have come to realize is …we don’t have the energy to move it!  Truly…it takes everything we have to get up each day andnjust do the minimum we have to do…period..aftee a while it’s. .just the way it is.. you forget what having energy is all about..and someway..somehow. .you don’t remember ever having it..just washing the dishes..or vacuuming the floor is about all you can do…you just get by..never once realizing why you feel so bad..never really taking the time to could be my unhealthy eating and ways..all of which are habits..
Well last night was a turning point for me..I had to stop.and really think about the past 40 YEARS of my life..and realize. ..Dam…this is how I use to feel…energized! Over the past month I had WORKED hard at getting healthy..Really HARD..going through withdrawal. .sleeping..and sleeping..but wait. ..I noticed I was getting up before the alarm..and I was well rested..I woke up ready for the day! Happy..smiling…hey who is this girl?’s me…happy with life..feeling good…and wait…I noticed I was doing more..noticing more that needed to be done. ..picking things up off the floor ( If your over weight you will understand that). .I wasn’t just plopping down on the couch after work..I was chores I hadn’t been doing..and enjoying it too!
After work it was like I still had all this energy built up inside of me..roaring to go! Where did this come from? ? I hadn’t had a sugar high.. o r even a energy drink.. what the hells going on?
Then it hit me.. this is what it’s suppose to feel like..I remember how I could work all the boys around..come home fix homework..and laundry
.and go to bed at.midnight and do it all over again tomorrow!
I am so frikin EXCITED!  I GOT me BACK!!! IN A MONTH NO LESS!!
WOW…After realizing this..I managed to clean the  living room bathroom..and kitchen before I went to bed.. (started at 9pm)..I was up early. .washing clothes..mopping the floors and walked the dogs.. .all before work!
I am so happy to be reaping the rewards from all of my hard work getting healthy. .reward I had not even thought of!..eating healthy has so many benefits for our health..our hearts and now O realize our happiness!
Don’t spend one more day feeling sick and tired..stop the madness..stop eating the garage that is being put in our food. ..educate yourself on the recent studies on obesity and our food system..know what the labels mean..know the garbage that is being forced into our food system..and help stop it now!. ..I still have a long jouney ahead..but believe you me.. my EYES ARE WIDE OPEN! I like how.I’m feeling..the happiness. .the joy..the energy! And to think ..this is Just the beginning!

Educate yourself to a healthier you!

healthy breakfast
sasuage egg and cheese

As I am traveling on my healthy journey I am trying to educate myself on the why’s and how’s of nutrition..recently I have started to track different area’s of nutrition…not only calories..but carbs,fat,Protein, Sodium and sugar’s…
In doing this I have started to made some comparison’s to what my life was like before in the matters of what I ate daily…I am trying to not only get healthy , but to understand the how and why’s so I do not do it all over again. I think the more I can understand about food and what it does to our bodies..the more we are able to make educated decisions that will benefit our bodies.
Today is my first of what I am sure to be..many comparison’s… I must say I am shocked at the results…it’s no wonder I am fat…in my mind …I was thinking..that One sasuage egg and cheese biscuit..would be better for me than say…donuts from Dunkin doughnuts.. or some type of pastry…but in reality it was worse!

Here is my first Comparison’s….

Item Calories Carbs Fat Protein Sodium Sugar
Hardee’s Sausage, Egg & Cheese 630 37 45 18 1520 4
Glazed Donut 260 31 14 3 330 12
Healthy Meal
2 eggs 120 1 9 12 124 0
2 ww toast 140 13 1 3 125 2
peach fresh 33 8 0 1 0 8
TOTAL 293 22 10 16 249 10

I was shocked that I was eating 630 calories for breakfast! 31 carbs and 1520 of sodium! And this was every week Monday through Friday on my way to work! OMG! And if someone brought donuts..I would eat one or two of those! UGH!

I no longer go through the drive through window at fast food joints..nor do I eat in my car.. I plan my meals..down to the last morsel…some might think this is too rigid for them.. but let me ask you this.. How are you doing with eating on the run? Would you be reading this if it was working for you?? Maybe being rigid is a good thing…and it could help.. I know one day it will all be second nature for me to eat healthy.. but right now I need a plan..and figuring out the nutritional value of what is being put into my body…is my priority these days! I urge you to do the same.. educate yourself..knowledge can be a wonderful tool for you to win your battle with food..we can’t eliminate food I need to learn to live with it..the best way I that I can have a healthy body..yes, I am just beginning to learn about nutrition…but each day I make my numbers in my food diary on MY FITNESS PAL..IT MAKES ME FEEL GOOD!
Give this a try…and get MYFITNESS PAL and start tracking your numbers…it will benefit you…and you will be on the right path to a healthier you! I wish you the best…

Quick fix to weight loss?

I wish I could get this healthy eating down.. I just can’t seem to get it right… after weeks on the low carb diet.. I am off the program.. again…
I can’t seem to get it right…so back to square one…research..more research…and more thinking..I need … I want to do this.. so I will regroup and retry until I get it right..

So this is what I have come up with
there are NO quick fixes to losing magic .. no potions..only hard work..determination and guts! Yep sorry to bust your bubble…if you are reading this wanting to learn where to buy the Magic secret to weigh loss… you can’t…. I believe the magic is in yourself.. and each of us has to find a way to live in our world with all this food around us.. we can’t remove this and than..and never expect to want the old stuff again.. its not going to happen..

So I have decided after trying just about every diet on the planet.. that I am not going to diet anymore. Nope.. not going to do it.. what I am going to do sensibly ..setting a few guide lines along the way to help me make healthy choices..and smart ones at what AM I going to do??

#1 Quit all diet and regular sodas..yep I am now on day two..after the first day of headacks, I learned to drink hot tea to relieve them..thank goodness.

#2 Drink water.. drink water.. and then drink more water… yes I said it. .we all know we should do it.. so now Just do it.. drink water..

#3 Eat all things in moderation…yes , nothing is on the DO NOT EAT LIST..nothing…does that mean I can eat all day long? anything I want? No dears..moderation…

#4 Portion control..yep portions.. measure and weigh your food.. know the serving size and stick to it.. you can have a 1/2 cup of ice cream once in awhile..but NOT everyday…stay within limits..

#5 eating clean is best.. no packaged foods..fresh is best frozen is next..canned if you rinse the food first..

#6 Healthy Plate…1/2 with fruit and vegetables..1/4 with protein and 1/4 carbs..keep that in mind when eating..

#7 pick one day to eat what you want within reason.. plan for it.. special party.. pick that day… the remainder of the week , pick health plate eating

#8 Plan your meals.. at least a day ahead..and better yet..a week at a time. it’s ok if you revise it.. as you go about your week.. but planning will help you stick to the healthy plate plan…

#9 think portion control and calories..yes I said it ….good old fashion calories…decide how many you can have a day and then plan your 3 meals and 2 snacks a day.. remember 6 days of healthy plate eating..

#10. Make a food chart/calendar..put it on the frig and remember to look at it…also have some good low calorie choices for snacks..keep a supply of snack available to you.

#11 NO fast food.Period! That’s not to say you can’t go out to a sit down restaurant. .but No Fast food…if it has a drive through window it’s fast food…

#12 no white bread..we all know why…whole wheat…


#14 Be flexible! ! Tweek it..make it your own..listen to your body. . (Not your stomach) as you make changes you will like how you feel. .and it will guide you to other changes..Ultimate goal is to be healthy. .

#15 Most importantly. …you didn’t gain it overnight. ..and your not going to lose it overnight. .it takes time and patience. ..

Vegan Fresh Fruit Compote

Fresh Fruit Compote
I love the fruits of summer…a lot! I can live on fresh fruit alone! This little gem…is a must for summer…This dessert contains no added sugar or sweetener and makes a delicious, healthful dessert for kids and adults alike. Take advantage of this season’s summer fruit to make this recipe. You can also use it for topping waffles and pancakes , oatmeal…banana soft serve ice cream….


Makes 4 1/2-cup servings

2 cups sliced fresh peaches (peeled, if desired)
2 cups hulled fresh strawberries
1/2 cup white grape juice concentrate or apple juice concentrate


Combine all ingredients in a large saucepan. Bring to a simmer and cook for about 5 minutes, or until fruit just becomes soft. Serve warm or cold.

Taking control of my STOMACH!

Plant based living!

Plant based living!

I am on the Plant based lifestyle track… today was my first day back to work , since starting this.. and I was starved to death.. think I need to eat more for breakfast or take a bigger snack.. I work from 9-3 with no lunch break.. so usually I eat a bowl of oatmeal for breakfast… and I have done that for three weeks.. well….it did not hold me over today!! I think I better add something to that oatmeal!!! I was so hungry I was sick at my stomach! And that never happens to me!! I even drank an extra two bottles of water to help curb it.. but my stomach wasn’t satisfied!!!
So how was I going to handle this, I thought to myself..? As hungry as I am I normally would stop for some fastfood..and gobble down a couple burgers or a fish sandwhich or two and a super size fry and maybe even a hot fudge sundae. BUT that was the old me…I was in control. I can handle this.. so I started thinking what I was going to have the minute I walked in the door…and it felt good to be in control.. I changed my clothing and walked to the garden and picked me some fresh zuchinni, yellow squas, cucumbers a green pepper and cherry tomatoes.. I shredded up the vegies…and heated up a leftover black bean burger and some watermelon I had already cut into chunks… I sat down with a bottled water..and enjoyed my dinner…slowly…mindfully…and when I was done.. I knew my stomach was full…and It was satified… and even better ..I had the VICTORY! Of knowing that I was

Healthy lifestyle dishes !


Living a healthy not just about the food and exercise…it incompasses so much more.. this is going to be a multi-part series on ways to incorporate a healthy lifestyle into your “WHOLE ” life… I know this may seem” like an off the wall kind of subject ..but trust me.. it is another important piece to the Healthy Lifestyle we want to live..

Dishes…yes we all use these..inless your cave like inter self tell you to eat off the floor and with your hands..we humans eat off dishes… plates..can be round, square..big…small….bowls can hold massive helpings of wonderful foods…way bigger that our stomachs…

When I committed to a Healthy Lifestyle..I quickly learned that “visual” importance was clearly clouding my thinking…after all , when I looked at the correct portion sized meal on my very large 12 inch dinner plate… I felt I was “lacking” a proper meal. How could I eat so little and survive…ran through my head…I was use to seeing my 12 inch plate filled to the brim…and me reaching for second and third helpings! This was NOT going to fly in my home! I need to fill up my plate! After all I have always been a proud member of the “empty your plate club”!.. I even got dessert for a reward, for cleaning my plate!!

After just a few days of looking at this wimpy plate of food…( at least in my mind it was wimpy!) I knew for this healthy lifestyle to work. I needed to change my way of thinking.. but years and years of the other way of thinking..was hard to break… what’s a girl to do?????

So I went out in search of a solution! Pretty plates maybe? Hummmmm…off to Pier One I went…and after “viewing” beautiful designed sets of dishes.. I ran across the same problem… SIZE ! The plates we as big as mine at home! Yes they were “prettier” than mine.. but the food is still going to look the same! And the bowls we HUGE! I bet I could get THREE cups of cereal in one of those!! My 1/2 cup of oatmeal in the going to look just awful in on of those things.. although it will look “pretty”!

So I meandered around the store and LOW AND BEHOLD! Right there in front of me was the answer to my prayers!!! Shelf after shelf after shelf of dishes! JUST MY SIZE!

I know it’s the little things in life that make one happy ! But I was “THRILLED” to find my treasure of gold! These were perfect! Just the size I need for my healthy lifestyle.. no more looking at the bowl have empty! My bowl was going to be FULL!!!
I picked up several varieties of dishes… ranging in similar size…and even a smaller plate! Mine is but 4 inches…a huge difference! These are very affordable… and cute..and very portion control friendly! Did I mention how cute they are???

Now when I place my food in my dishes…I don’t feel deprived… My eyes are “full”….another benifit is they take up less space! I can fit all of my dishes on one shelf!

How does this make a difference you ask? Well here are two bowls…

See the difference? Look how BIG the bowl on the left is! And that’s a cereal bowl that came with our regular dishes.. It will hold a whopping 3 cups of food! The one on the right holds one cup! Now for most of us..we fill the bowl with what ever foods we are having.. so if the serving size was one cup..look how much more we are eating.. No wonder America is FAT! The only thing the bowl on the left should be used for is a SALAD!!!

I know one can only wonder, ” how the heck can DISH size make that much of a difference?” ..Well trust me it does! Think about it.. we eat a bowl of healthy cereal in the morning for breakfast and..bam! We are eating triple the amount we are supposed to be eating..! Lunch is a healthy pasta we whipped up..and we fill the bowl again.. another triple the amount we are supposed to be having.. and I bet we are only counting it as “one serving”… For dinner we fill the bowl again…with healthy soup..and yet another triple serving! And yet at the end of the day ..when we tip toe to the scales we ask ourselves..Why didn’t I lose weight?? Well you didn’t lose weight cause at every meal you ate TRIPLE portion size!!

I believe it comes down to mind over matter… we “EAT” with our “eyes” first.. if something doesn’t “look ” appealing..we are not even going to try it! Same goes for portions.. we Often defeat ourselves just by “looking’ at food ..”.Well that isn’t going to fill me up!” Or “Are you kidding me” that’s all I get!!!!! Come on no laughing here.. I know you get it! Our eyes tell our brain..”.hey that little bit of food is NOT going to cut it!!!” We don’t even give our stomach time to say..”yes that was tasty and just enough to fill me up!”

So I decided to TRICK my eye…into thinking it is getting a full bowl, ( or plate ) full of food.. Which by the way a perfect portion for me… I have just been use to eating for three people ..instead of just one.. portions..portions what this is all about folks!

By making my serving bowl/plate smaller.. I am realizing the “correct” Portion size for my foods…I have to retrain my telling my brain.. this is the right amount for me to eat.. this will fill me up! To some this may seem silly.. but I hope there ar more of you out there ..who “get” this!
We have no need for super size anything in our healthy lifestyle world. This makes it easier for me to realize my portion control… along with my weight and measures…which I do faithfully!
Yes I am that person who has to “weigh” or “measure” ALL OF MY FOOD!.. I am the one.. counting the tiny little “fish” crackers from the bag to make sure I don’t get one to many for my serving size!!! And THIS is how I am still doing so well! I count or weight out my portions so I know that I am in control of what I am putting in my body!
This is my Portion control part of the cupboard!
Starting on the left, bottom is my apple core/cutter…then my scales…on to my egg slicer, strawberry cutter and hand mandoline…then my pop up measuring cups and spoons…on the top see my portion control small dressing/sauce container for the lunch box…as well as thermal soup containers..and other measuring cups..
one of the other things I use is these..
Perfect containers for dipping sauces and dressings.. ( always put your dressing portion in a container and dip your salad into it..never on the salad)
And of course serving scoops… I use the smaller one most of the time.. I only showed you the larger one so , again you can see the size difference. The smaller a perfect portion size…

In closing I hope you see how the change to smaller dishes can help you find more success in your healthy lifestyle. It is more satisfying to see a dish full than a third full! And while I “trick” my eyes…I am learing “portion” control.. Which is really an eye opener in its self.! No more eating for three.. I listen to my stomach more these days..than my eyes..I listen to it tell me when its getting full.. and I stop eating. I listen to it when it’s growling.. just want water…I like being in control of what goes into my body.. it makes me feel…at peace within…hey, this healthy working for me.. in so many ways I didn’t expect..I hope it’s working for you too!

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