Cyd Notter

Author and Nutrition Educator, Founder of The "Plan A" Diet™

Ginger Tempeh Stuffed Sweet Potatoes with Almond Butter Sauce

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Don’t let the long name of this recipe fool you…it’s not difficult to make!

Yet everyone you serve this to will think they’re eating a gourmet dinner at a high-priced restaurant!

This recipe has been a regular in our house since a friend shared it with me back in 2020. And I’m sure it’s not going away any time soon!

It’s the combination of flavors that make this dish different – and superb!

In the past, I wasn’t a big fan of tempeh (TEM-pay); but this recipe has made me a believer. (See the photo and read more about tempeh below).

Click HERE to get the recipe!

Cyd’s Notes:

  • Omit the teaspoon of oil. You don’t need it for many reasons, plus you won’t miss it.
  • The recipe calls for tempeh, which can be found in the produce section of most grocery stores. Walmart stocks it too…near the tofu.Never heard of Tempeh? It’s basically a fermented bean ‘block’ made with soybeans and grains. Other types of beans can be used, but soybeans are the most common.I use the Lightlife brand shown below, which is made with organic soybeans and brown rice. Cut the ‘block’ into small bite-sized cubes for this recipe.

  • You’ll only need one skillet, which is why I give this recipe a good EAP rating (the amount of Equipment And Pans needed!) Both the ginger mixture and the almond butter sauce are whisked in small bowls.
  • I use organic sweet potatoes (cheapest at Walmart), but any type of sweet potatoes will work.
  • Do use the chopped scallions on top, they’re a nice addition. The hot sauce is optional; I advise tasting how delicious the potatoes are before adding hot sauce though.
  • The recipe makes 4 servings, but can easily be doubled!I’d love to know if you give this recipe a try!PS: Don’t forget to check out my free training class (3 Food Mistakes Most People are Making). If you’re READY to make the lifestyle changes needed to achieve your weight and health goals, watch this free call and consider scheduling a chat with me. 

Overcoming food tempation with “I don’t” instead of “I can’t”

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Self-talk can make or break us

Let’s face it, staying motivated to stick with a plant-based diet can be challenging at times. Even when we have the best intentions.

Every day we’re surrounded by ads, social media, and store fronts filled with high-fat and high sugar treats. Not to mention the fast food joints that line every major street. These unhealthy foods are not only very abundant, they’re often times directly in your face.

Plus, if your family is still eating the SAD (Standard American Diet), you might find yourself surrounded by buckets of fried chicken, cheese fries, or high-fat bakery items right in your own home.

It’s time to take back your power

Words matter. Especially the internal words we use when we’re faced with tempting, off-plan foods.

Determining ahead of time what words or statements will boost your resistance is like equipping “the toolbox between your ears.” These statements are the TOOLS to pull out when you’re tired or stressed out and you’re heading for the junk food.

One simple tip to help you stay mentally motivated in those moments of temptation is this:

Use the words “I don’t” instead of “I can’t”

A study published in the Journal of Consumer Research compared the difference between using the words “I don’t” versus “I can’t”.

Researchers instructed one group that, when faced with a temptation, they would use the words “I can’t.” For example, “I can’t eat ice cream.”

The other group was told that when faced with a temptation, they would use the words “I don’t.” “I don’t eat ice cream.”

The students were asked to repeat the phrases, and then later, as each student walked out of the room, they were offered a choice between a chocolate candy bar or a granola health bar. The students who told themselves “I can’t” chose the candy bar 61% of the time. While the students who told themselves “I don’t” chose the candy bar only 36% of the time.

The research continued…

So the researchers designed a new study by asking 30 women to sign up for a ‘health and wellness’ seminar. All were told to think of a long-term health or wellness goal that was important to them. The women were then split into 3 groups of 10 each.

Group 1 was told that when they felt tempted to lapse on their goals, they should “just say no.”  (I’ll just say NO to missing my workout today).

Group 2 was told that when they felt tempted to lapse on their goals, they should use the “can’t” strategy. (I can’t miss my workout today.)

Group 3 was told that when they felt tempted to lapse on their goals, they should use the “don’t” strategy. (I don’t miss workouts.)

For the next 10 days, each woman received an email asking to report her progress. After 10 days:

Group 1 (just say no) – 3 out of 10 stuck with their goals for the entire 10 days.

Group 2 (I can’t) – 1 out of 10 stuck with their goals for the entire10 days.

 Group 3 (I don’t) – 8 out of 10 stuck with their goals the entire 10 days.

Why “I don’t” works

The researchers reported that the words we use create a feedback loop in the brain that impacts our future behaviors.

Saying “I can’t” creates a feedback loop that is a reminder of your limitations. It indicates your forcing yourself to do something you don’t want to do. Saying “I can’t eat that glazed donut” implies you COULD eat it if circumstances were different; it suggests there’s some barrier preventing you from taking action.

But saying “I don’t” creates a feedback loop that reminds you of your control and power over the situation. Saying “I don’t eat glazed donuts” leaves no room for debate. It’s an established rule you’ve set for yourself, one which suggests a stable (and unchanging) stance about who you ARE.

Saying “I don’t” can make all the difference in your habits!

The bottom line

In summary, using the words “I don’t” is a psychologically empowering way to say NO, while the words “I can’t” imply a psychologically draining restriction that undermines your sense of power.

So every time you catch yourself thinking “I can’t” eat this or that, simply change the narrative and say “I don’t” eat this or that. Take your power back! And remember, it’s always your choice. YOU get to decide what you’re going to eat or not eat.

This technique works well for me personally. Just by embracing this one simple sentence – “I don’t eat that anymore” – strengthens my resolve to say NO and there’s no room for bargaining with myself.

 

There isn’t any temptation that you have experienced which is unusual for humans.
God, who faithfully keeps his promises, will not allow you to be
tempted beyond your power to resist. But when you are tempted,
he will also give you the ability to endure the temptation as your way of escape.
(1 Corinthians 10:13, GW)

 

Want to learn which 3 Food Mistakes you might be making? Take this free class to learn more!

Get a copy of The “Plan A” Diet: Combining Whole Food, Plant Based Nutrition with the Timeless Wisdom of Scripture. Available online, or only $10 with free shipping here.

The “5 Whys” Technique – An Effective Problem Solver When it Comes to Your Health :)

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(The following is an excerpt from the book, The “Plan A” Diet.)

The 5 Whys Technique

Several years ago, my husband shared with me an interesting technique that automotive manufacturers use to analyze the root cause of problems in their manufacturing processes. The Toyota Motor Corporation originally used this technique—called the 5 Whys—as a problem-solving activity to determine the underlying causes of any glitches in their systems or products.

The nature of a problem, as well as the solution, can become clear by asking the question why five times. The number five is just a guideline. It may take only three questions to reach a conclusion, or it might take six or more; but this questioning method prompts deeper thinking by repeatedly asking why until you get to the bottom of an issue.

Photo by Daniel @ bestjumpstarterreview.com on Unsplash

A very simplistic example shown on Wikipedia[i] reads as follows:

  • Problem: The vehicle will not start.
  1. Why? – The battery is dead.
  2. Why? – The alternator is not functioning.
  3. Why? – The alternator belt has broken.
  4. Why? – The alternator belt was well beyond its useful service life and not replaced.
  5. Why? – The vehicle was not maintained according to the recommended service schedule. (Fifth why – the root cause)

The solution, therefore, is to assure the vehicle and its belts are maintained according to the service schedule.

I love the simplicity of The 5 Whys…

…and the moment my husband explained it to me, a light bulb came on in my head: What a great way to get people thinking about the cause-and-effect of food!

Although The 5 Whys can be used as a tool to evaluate all types of problems, I believe it can be especially effective when dealing with health issues. Not only can it help identify the root cause of a medical problem, it can save the hassle, time, and money that might have otherwise been spent pursuing a perceived but ineffective solution.

Photo on VisualHunt

It’s wise to write your questions and answers on a sheet of paper and continue asking why until you get to the bottom of things. Ask friends or family to join you in this exercise; group think can lead to other ideas and thought patterns. Here’s one simplified example of how it might look:

       Problem: Diagnosis of Type 2 Diabetes

    1. Why? There’s too much glucose in the blood.
    2. Why is there too much glucose? The glucose remains in the bloodstream because it can’t get where it needs to go – the intended muscle cells. (Picture each cell as having a door with a lock on it. Insulin is the key that “unlocks” the cell’s door and allows glucose to enter. Having excess glucose in the bloodstream indicates the insulin isn’t unlocking the cell’s door.)[ii]
    3. Why isn’t the insulin unlocking the cell’s doors? The cells have become resistant to insulin.
    4. Why are the cells insulin resistant? Excess fat has accumulated inside the cells. The cell’s locks are gummed up and compromised by intramyocellular lipids (fat), which interferes with insulin’s ability to open the doors.
    5. Why are the cells compromised with fat? Fat from the bloodstream has built up inside the muscle cells and is blocking the pathway process. (It should be noted here that even slim people can accumulate fat within the muscle cells.)
    6. Why is there fat in the bloodstream? Most likely the consumption of a high-fat, Standard American Diet (or the fat produced from one’s own fat stores).

When diet is deemed to be the root cause of the problem…

…the solution becomes clear: choose to change the foods being consumed. Doing so allows the body to stop the on-going damage being done three times a day and begins the healing process needed to reverse the underlying issue.

Unfortunately, most healthcare providers aren’t telling you that.

The medical system is instead geared primarily to treat your symptoms and control your blood biomarkers—which usually occurs at the first why. As a result, the underlying problem remains unresolved and continues to worsen slowly because the prescribed treatment doesn’t deal with the real issue—the food.

Using the 5 Whys technique can be an eye-opening exercise to help you discover the root cause of a health issue. So be like a curious toddler and keep asking why until you get a satisfactory answer.

One caveat with The 5 Whys technique:

The 5 Whys technique is limited to a person’s knowledge base. If the knowledge base doesn’t exist to examine the issue logically or ask the right questions, the root cause may not be fully understood. For this reason, I always encourage clients, friends, and readers to stay engaged in continual learning when it comes to diet and health.

Heed the principle of Proverbs 18:15—be an intelligent person who is always ready to learn. 

The Resource section of this book lists websites which offer free webinars and instructional videos from credible doctors, daily blogs from renowned researchers, educational DVDs, books, and much more.

The more you understand how food affects every system in your body, the better equipped you’ll be to overcome your weight and health issues by recognizing their root cause. So please continue to learn and stay in the loop!

One way to keep learning is with this free class, “3 Food Mistakes Which Lead to Painful Joints, Extra Pounds, and Health Problems the Doctors Aren’t Solving.”  Check it out!

 

[i] Wikipedia, “5 Whys.” Accessed January 13, 2018. https://en.wikipedia.org/wiki/5_Whys

[ii] Dr. Michael Greger, “What Causes Insulin Resistance?” Dated January 6, 2017. Accessed January 13, 2018. http://nutritionfacts.org/video/what-causes-insulin-resistance/

Planning to diet this January? Do this instead.

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The Party’s Over

The holidays and the leftover desserts will soon be behind us, which means that many of you will once again resolve to start a new diet on January 1.  

The top three resolutions made every year typically include losing weight, getting healthy and fit, and living life to the fullest.  Fortunately, all three of those goals can be achieved with one lifestyle change….namely, the right food choices. 

Photo by i yunmai on Unsplash

Have Past Diets Failed You?

There are hundreds of diet plans on the market today. But “buyer beware.”

Typical diet plans have about a 3% success rate. That means that 97% of people following today’s traditional diets (Keto, Paleo, Atkins, South Beach, and even Weight Watchers, among others) will NOT have long-term success.

Many people fall prey to these questionable diet plans in an effort to achieve quick weight loss, not realizing the health problems in store for them down the road.

The answer to permanent weight loss and improved health is simple, achievable and proven by mounds of unbiased research. It’s not a typical diet of restriction, nor is it a diet that requires super human efforts to refrain from eating. Plus, everything you need to do it is at your disposal.

Carbs are your FRIEND! (the right carbs, that is)

Let me show you the difference between healthy complex carbs, and unhealthy refined carbs.

Let me show you the LAST diet you’ll ever need. A diet which isn’t a DIET at all. It’s a lifestyle plan that will restore your health and vitality, with weight loss being a natural byproduct.

No counting calories, no tiny portions, no counting points/carbs/anything. Eat when you’re hungry!

Check out this FREE training class:  “3 Food Mistakes Which Lead to Painful Joints, Extra Pounds, and Health Problems the Doctors Aren’t Solving.”

Do NOT go on another diet this January. Watch the free training class, schedule a call with me if you need help, and gear up so you’re ready on January 1!

 

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Order a signed copy of The “Plan A” Diet

How to make delicious Raw Apple Crumble

How to Saute, Roast, and Bake without oil

 

Don’t Give in to Food Bullies

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no-bully-zone-21364128Dear Coach, I’m really trying to include more healthy foods in my diet this year, but my family – and my boyfriend – make fun of me or try to push junk food my way. Instead of being supportive, they actually seem to want to sabotage my efforts. It’s discouraging to say the least. I feel like throwing in the towel. Any advice? Signed, Donna

Dear Donna,

First let me applaud you for making a commitment toward healthier eating! All steps toward healthy eating are steps in the right direction, but those steps DO represent change. And the changes that you’re personally welcoming may be making your loved ones feel threatened for several reasons:

They might feel guilty or uncomfortable

One reason they might feel guilty is because they see you making positive changes while they are not ready to do so, which means they can no longer feel good about the status quo. In other words, your new behavior may be ‘convicting’ them of their bad habits.

The second reason might be that they just don’t understand your motivations, or they just think it’s silly and it doesn’t matter to change your diet.

The third reason is they may feel you’re going to try to change THEM in some way. Your new eating pattern may be viewed as a threat to their own dietary preferences; or they may believe they’ll be forced to eat healthier foods even though they’re not interested at all.

The fourth reason could be that the changes you’re making may mean a change in your relationships to some degree; perhaps you’ll no longer want to bond by indulging in the high-fat desserts or the deep-fried (fill in the blank) that was something you and that person typically shared.

Lastly, perhaps they’re skeptical because they’ve seen you try and fail at dietary changes in the past.

Frank discussions are in order

Whatever the reason for their disdain, the first plan of attack should be a frank discussion (but not at mealtime). Explain to your loved ones what is motivating you to eat healthier, and assure them they will not be forced to eat as you do. Asking for their help in the situation can open up a conversation without making them feel they’re under attack.

Don’t expect them to know what your needs are – tell them. It may be helpful to make a wish list you can share with your family. Do you want them to keep the junk food stored in a separate cabinet? Would you prefer they don’t discuss your diet at mealtime? Will you be cooking your own meals? Who will do the shopping? Is the family willing to join you at times?

There will be issues of negotiation, but find compromises where necessary (such as where the junk food will be stashed so that it’s not a temptation, and which foods will be cooked when). Other helpful advice on this topic can be found in my YouTube video here:

If your heart-to-heart talk falls on deaf ears, remember that you do not need your family’s support to change your diet.  Your ultimate success depends entirely on you, since you are the only person responsible for your food choices and your actions.

In fact, if you are depending on your family or boyfriend to get you through each day, you are already setting yourself up for failure. While it would be lovely to have their support, you do have the power to succeed on your own. You have to want to do it for yourself and take charge of your own life.

Resolve that you will not be bullied or submit to eating unhealthy foods due to peer pressure – and you don’t have to feel guilty about saying no. Nor should you feel guilty if you choose to avoid someone who continually tries to undermine your efforts.

you-can-do-itHaving said that, losing weight and regaining health can be met with challenges, and having some encouragement can be a huge benefit. Look for a support system outside of your family.  Recruit a friend, a co-worker or a neighbor that’s in a similar position (or has been in the past).

Find support on social media; there are plenty of plant-based groups where you can ask questions, share trials and celebrate successes. Visit my resource page to find a few, or please consider joining The “Plan A” Diet private group. You may be surprised at how much less your family’s lack of support means when you belong to a caring, on-line community.

Lastly, I’d love to support your efforts, share recipes, and provide the nutritional education you need to stay motivated.  Contact me to be added to our newsletter list and blog so you’ll be kept informed of what’s coming up.

Watch my free webinar here for even more motivation, and to learn how I can help you further!

I wish you loads of success, Donna.  You can do it. I know many “divided” families when it comes to diet, and they’ve figured it out. Does it take some effort? Yes. Are there some bumps along the way? Most likely. Will it all be worth it?  ABSOLUTELY!  And when your family sees that you look and feel great from your efforts, they may be inclined to follow suit!