Cyd Notter

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

Instant Pot Potato Soup

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A visiting friend was debating whether or not she should buy an Instant Pot, and as luck would have it, this recipe for Instant Pot Potato Soup popped into my email that same morning. We had all the ingredients on hand, so it was the perfect opportunity to show her how easy it was.

The result was a creamy, thick potato soup with a slightly cheesy flavor (due to the nutritional yeast). We both agreed it was delicious, but that we'd add a bit more celery the next time. If you prefer a thinner soup, you could always add more plant milk or veggie broth.

One "We Messed Up" Note: The recipe calls for the plant milk and corn starch to be mixed together and added after the soup is pressure cooked, along with the nutritional yeast. But in our haste, was added everything to the Instant Pot at the same time - including the plant milk, the corn starch, and the nutritional yeast. It still turned out great. Sometimes plant milks (especially soy milk) will separate a bit when pressure cooked; however, the unsweetened almond milk we used didn't do that this time. Be assured that even if you mess up, it will most likely still be great!

I'd love to know if you give this one a try 🙂

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Watch and be inspired!

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This video never ceases to amaze me. If you need a bit of inspiration to stick with your New Year's resolutions, this just may do the trick. Arthur took control of his health and his earthly destiny. May his journey remind us that everything we need to succeed is already within us. As Arthur puts it: Never underestimate what you can accomplish when you believe in yourself.

Reasons to exercise other than weight loss, and how often

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New year, new resolution to exercise, right? It's a commendable goal to be sure, but today I'd like to share a few reasons to exercise other than weight loss that will help keep your motivation strong.

All three types of exercise - aerobic, strength, and flexibility - provide some amazing health benefits you may not be aware of (a better mood, a boosted metabolism, a lower risk of many disease, stress management, more energy, and better sleep, just to name a few). What's not to love?

How often to you need to exercise to see the benefits? Read more here........

 

 

Are you properly hydrated?

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(The following is an excerpt from The "Plan A" Diet) - updated 7/14/24

Could you be dehydrated?

Are you feeling tired, restless, or irritable? Do you have brain fog? Has your skin lost some of its elasticity? This sounds like a precursor to an advertisement for some miracle drug—but it’s possible you may simply be dehydrated and need to drink more water.

 

Photo by Bluewater Sweden on Unsplash

Dehydration is Common

In the United States, it's estimated that 75 percent of the population i chronically dehydrated.[i] That means that 75 percent of us have a net fluid loss due to lack of water consumption and the possible diuretic effects of drinking caffeinated beverages and excessive alcohol.

Water is an often-overlooked component in most diet plans, but I’ve given it priority status on The “Plan A” Diet food pyramid for good reason—daily water intake is crucial for good health. Our brains, muscles, organs, and cells depend on water to function properly.

Water is necessary for proper digestion, absorption of nutrients, and to carry waste from our kidneys and livers. Water also helps our bodies convert glucose to energy. Lack of water contributes to several ailments including fatigue, joint pain, high blood pressure, compromised immune function, kidney disease, and weight gain.

 

What happens due to lack of water?

The human body is 65 percent to 75 percent water, and several things happen when we fall below that level. According to Dr. James Marcum, when we lose up to just 2 percent of our water, our judgment can become seriously impaired; losing up to 5 percent of water can result in thirst, weakness, nausea, irritability, increased pulse rate, and flushed skin.

If we lose up to 10 percent of our water, we may experience headaches, dizziness, and tingling in the limbs. Vision may blur, skin may turn blue, and some may lose the ability to speak or walk clearly. Losing up to 15 percent of our water can result in severe vision and hearing impairment, swelling of the tongue, the inability to swallow, painful urination, and possible signs of delirium. If we lose more than 15 percent of our water, we die.[ii]

How much water do we need?

There are many theories out there, and the most common suggestion is eight 8-ounce glasses per day (64 oz.) for everyone. However, that recommendation may no longer hold water.

Today’s rule of thumb is to drink half your weight in ounces. A person weighing 150 pounds would need 75 ounces of water per day. Other authorities recommend between 8–11 daily cups for women and 10–15 daily cups for men. But that includes water from all sources, not just beverages. Subtracting the water we get from food plus the water our body makes, the recommendation translates into 4–7 cups for women and 6–11 cups for men, assuming only moderate physical activity at moderate ambient temperatures.[iii]

 

Image on Vecteezy.com

Drink enough water so that your urine is very light yellow. Your body will need more water if you’re in a hot climate, physically active, running a fever, or if you happen to be obese. You may want to consider filling bottles or a large empty container each morning with your daily need of clean water; that way you’ll know if you’re drinking what you need.

If the budget allows, invest in a whole house water filter which will remove impurities and chemicals while retaining the water’s natural, essential minerals. Add fruit to your water if it will help you drink more. Keep in mind that watery foods such as broths, celery, and melons can contribute to your fluid intake as well.

Don't forget the kiddos!

And don’t forget the kiddos! Studies show that most children arrive at school in a state of mild dehydration that may negatively affect their scholastic performance.[iv] Like adults, children should drink at least half their weight in ounces.

Lastly, although daily fluid intake can come from both food and beverages, it’s important for health and weight management to drink water (or zero-calorie tea) as a replacement for soft drinks, energy drinks, and sugar-filled lattes. If you miss the fizziness of soda, try mixing carbonated water with just a bit of fruit juice.

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Interested to know about "3 Food Mistakes that Lead to Painful Joints, Extra Pounds, and Health Problems the Doctors Aren't Solving?"
Click here to watch the FREE class!

 

[i] Medical Daily, “75 percent of Americans May Suffer From Chronic Dehydration, According to Doctors,” dated July 3, 2013; accessed September 5, 2018. https://www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-according-doctors-247393

[ii] Dr. James L. Marcum, MD, Biblical Prescriptions for Life, Small Group Study Guide (Ooltewah, TN: Heartwise Ministries, 2016), 34.

[iii] Dr. Michael Greger, “How Much Water Should We Drink Every Day?” dated May 25, 2017; accessed September 5, 2018. https://nutritionfacts.org/2017/05/25/how-much-water-should-we-drink-every-day/

[iv] Dr. Michael Greger, “Schoolchildren Should Drink More Water,” dated November 21, 2013; accessed September 5, 2018. https://nutritionfacts.org/2013/11/21/schoolchildren-should-drink-more-water/

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