plant-based nutrition Archives

EASY Plant-Based Recipes for Busy Holiday Months

December 1, 2024 By Cyd Notter

We're officially in the toughest season for those trying to stay on-track with their diets. The period between Thanksgiving to New Year's Day is typically when we give ourselves unspoken permission to over-indulge...we might tell ourselves, "it's the holidays, after all!"

Plus, it's hard to stay diligent when you're surrounded by candies, baked goods, and high-calorie beverages.

So what can you do? Two things come to mind:

You can make your "holiday game plan" now. By planning out a few targeted goals, you can still enjoy the holidays without compromising your health. Read more about it here.
Don't add to your stress by planning elaborate meals during the week. Eat simply by making these quick, easy meals which are featured in The 21-Day Meal Plan. Another way to save time in the kitchen is by batch cooking once or twice a week. Watch this video for my batch cooking suggestions.

Remember, surviving the holidays is not about deprivation!

It's about forming a strategy to eat healthy, delicious foods while avoiding the temptation of all those high-calorie, high-fat weight- and health-busters. As an extra bonus, you'll avoid the guilt AND the bloat when the holidays are over. 🙂

A sensible person sees trouble and hides,
but naive people keep going and pay the penalty. (Proverbs 27:12, EHV)

Great Christmas gift! Order a signed copy of my book 🙂 - I'll ship it free anywhere in the continental U.S.

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Oil-Free Tortilla Chips

June 5, 2023 By Cyd Notter

It's Easy to Make Your Own Chips (or shells)

It can be challenging to find oil-free tortilla chips on the market. Sometimes even the "baked" varieties contain unwanted ingredients. But here's a solution which is easy, cheaper, and it my opinion, much tastier!

Purchase corn tortillas, the type that come in a paper wrapper. The ingredients are typically corn, water, and lime.
Cut into quarters - or leave them WHOLE - than lightly brush or spritz with a little water or lime juice.
Sprinkle with salt/low salt/salt free seasoning. I personally use the Tajin, a Mexican seasoning found in almost every store. They do have a low-sodium variety.
Bake on a parchment or silpat lined baking sheet at 350 for 13-15 minutes until crispy; they may require more time, it depends on your oven. Keep an eye on them to be sure they're crispy, but not burnt. They'll harden up a bit as they sit, too.

Serve the chips with your favorite plant-based nacho sauce or salsa. Or use the whole tortilla shells as the base for tacos, fajitas, or whatever you fancy.

Bon Appetit!

Place quartered tortillas on baking sheet (or leave whole)

Sprinkle with Low Sodium Salt or Favorite Spice. Bake at 350 for about 15 minutes, until crispy.

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Get more delicious recipes in my book, The "Plan A" Diet: Combining Whole Food, Plant Based Nutrition with the Timeless Wisdom of Scripture.

Take my free class - 3 Food Mistakes that Lead to Painful Joints, Excess Weight, and Health Problems the Doctors Aren't Solving.

Green Beans with Braised Onion

August 8, 2022 By Cyd Notter

When you need a "go-to" side dish you can whip up in a hurry, it doesn't get much simpler than this!

Especially if you use Steamer Green Beans.

Do use "seasoned" rice vinegar (not plain) - it does make a difference.

Here's the recipe!

Green Beans with Braised Onions

Pop Quiz #1: Which food has the most sodium?

July 16, 2022 By Cyd Notter

Pop Quiz Time

The teachers in my grade school were big fans of "pop quizzes." We never knew when we'd be asked to pull out a blank piece of paper and answer the questions being written on the board.

Most of us dreaded those pop quizzes, but in retrospect, they did keep us on our toes!

In that spirit, there's a little nutrition pop quiz just for fun. See if you know the answer 🙂

Question: Which product contains the most sodium?

a) a serving of beef

b) a serving of baked all-natural chicken

c) a large order of McDonald’s French fries

d) a serving of salted pretzels?

(Think it over carefully as the Jeopardy music plays in your head)

Ok, here's the answer:

The chicken.

In his book How Not to Die, Dr. Michael Greger points out that the poultry industry commonly injects chicken carcasses with salt water to artificially inflate their weight, yet the chicken can still be labeled “100 percent natural.”

Consumer Reports found that some supermarket chickens are pumped so full of salt water that they registered 840 mg of sodium per serving - that could mean more than a full day's worth of sodium in just one chicken breast.

Surprising, right?

The majority of our salt intake comes from processed food, animal products, and fast food. But a whole food, plant-based diet provides all the sodium your body needs.

Tips:

If you do choose to consume salt, a good rule of thumb is to salt your food at the table rather than at the stove top. Far less salt is used by flavoring the surface of your food rather than mixing/cooking it into the recipe.
Keeping your sodium intake below 1500 mg is ideal, according to the American Heart Association. And we get about 500 mg of naturally-occurring sodium in the plants that we eat each day. That would allow for another 1000 mg, which is about 1/2 teaspoon.
Lastly, make sure to read your labels! Packaged foods can be sodium bombs! Including breads, sauces, canned foods, and especially soups.

PS: Need help switching to a healthier diet? Check out my courses and optional coaching opportunities. I'd sure love to help you!

Planning to diet this January? Do this instead.

December 14, 2021 By Cyd Notter

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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