Cyd Notter

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

Maple Glazed Vegan Ham

By Leave a Comment

Whether you follow a plant-based diet or are just looking for healthier recipes, here’s one that might surprise you. Maple Glazed Vegan Ham from www.shaneandsimple.com.
www.shaneandsimple.com          Maple Glazed Vegan Ham


     We made this recipe during the holidays and it did not disappoint! Having not eaten ham for over 30 years, this savory, smoky, sweet meal was a real treat. Makes great sandwiches, too!

     Does it taste exactly like pork ham? No, because it’s not a pig. But it’s definitely close enough and comes without the known cancer risks of eating processed meats. Plus it’s packed with protein!

     Further proof that following a plant-based diet does not mean sacrificing your favorite foods! Pretty much anything can be re-created into a much healthier, delicious version. Check out my YouTube channel for other easy recipes.

     If you have any questions, please contact me 🙂 

PS: Get a free copy of The 21-Day Meal Plan here
Get a free copy of “10 simple Dessert Smoothies” here
Order a signed copy of The “Plan A” Diet here – free shipping!
Don’t become so well-adjusted to your culture that you fit into it without even thinking.               (Romans 12:2, MSG)

My Top 6 Favorite Pumpkin Recipes

By Leave a Comment

The fall season is flying by and Thanksgiving is upon us! If you like pumpkin as much as I do, it’s time to get cooking because pumpkin is only in season for a short time.

I love all things pumpkin (well, almost. I’ve never made pumpkin pasta, so the jury is still out).

By the way, do you know the difference between canned pumpkin and pumpkin pie filling? Canned pumpkin typically contains one ingredient: cooked, pureed pumpkin. Pumpkin pie filling, however, can include a mixture of cooked, mashed winter squash that’s flavored with spices like cinnamon, allspice, ginger, cloves, and a sweetener.

Pumpkin desserts and pumpkin chili are on my favorites list for today! The following tried-and-true recipes get a thumbs up at our house; here they are in no particular order:

Pumpkin Chocolate Loaf – Absolutely delicious! This loaf is dense, chocolatey, and moist. Add a few non-dairy chocolate chips or walnuts, if you’d like. I usually make ‘mini-loaves’ of this recipe for gift-giving.

Pumpkin Walnut Raisin Cake – A yummy, spicy cake that can also be made into bread or muffins.

Pumpkin Raisin Muffins – This one has been in my collection since 2009! I’ve been making it ever since – it’s that good.

Pumpkin Chili – With most pumpkin chilis I’ve tried, you really can’t taste the pumpkin. This recipe provides a slight taste of pumpkin, and the fire-roasted tomatoes give it a nice kick (but not TOO hot). Delicious as-is, or you can serve it over a baked potato or sweet potato.

Pumpkin Chocolate Chip Cookies – Someone brought these to our potluck back in 2015, and they’re great if you enjoy a cake-like cookie. The recipe calls for 1 cup of non-dairy chocolate chips, but I use much less and still have lots of chips in each cookie. Do as you wish!

Impossible Pumpkin Pie – What’s great about this recipe is that the entire thing is made in the blender, and the crust forms on its own as it bakes! I use a 7 x 11 glass Pyrex baking dish which doesn’t need to be sprayed with oil, and also let it bake about 15 minutes longer than suggested. The pie will “set up” in the fridge.

Need a Whipping Cream to top that pie? Try this easy recipe:

Combine these ingredients in a blender:

1 15-oz. can of pears (in water or juice), drained but save the juice.                                                                                      1-1/2 cups raw cashews, and 1/2 tsp. vanilla.                                                                                                                      Blend at high speed until very smooth, adjusting texture by adding more nuts or a bit of pear juice. Refrigerate.

Enjoy!

PS: Here’s another crowd-pleasing dessert: How to make Raw Apple Crumble

 

*******************************************

Need a gift idea? Order a signed copy of The “Plan A” Diet

Free class: 3 Reasons Dieters Regain the Weight

Online class: Inflammation & Your Diet

Ready to stop dieting and get your health back, too? Check out The “Plan A” Diet Transition Course

 

 

 

 

 

EASY Plant-Based Recipes for Busy Holiday Months

By 2 Comments

We’re officially in the season of dread for those trying to stay on-track with their diets. The 63 days from Halloween to New Year’s Day is typically when we give ourselves unspoken permission to over-indulge…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:

  1. 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.
  2. 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 the book 🙂

Free Webinar: 3 Reasons Dieters Regain the Weight

Online Course: Inflammation & Your Diet

Online Course: The “Plan A” Diet (6-week) Transition Course

 

Can Weight Loss Reduce Your Risk of Breast Cancer?

By 2 Comments

In light of Breast Cancer Awareness month, I’d like to share some very interesting facts that Dr. Kristi Funk presented on a recent YouTube interview hosted by Chef AJ.

Dr. Funk is a breast cancer surgeon who happens to be extremely energetic and passionate about what she does!

Here are a few things she covered:

  • Red flags for the BRCA gene mutation; when to be tested, and what it means it you have it
  • Being overweight is the highest preventable risk factor. Think of your weight at age 18, and then consider these statistics according to your current weight: Those who gain under 8 pounds stay at normal risk; a weight gain of between 8-14 pounds increases breast cancer risk 25%; a weight gain of 14-29 pounds = a 60% risk increase; over 29 lbs = a 90% increased risk.
  • That’s because fat cells contain/lead to increased estrogen levels.
  • BUT, anyone that loses weight can reverse the trend.
  • Which foods are so anti-estrogen that they block cancer? Whole SOY foods, because of the genistein content. She recommends daily consumption (and shares all the soy stats).
  • Ground flax seed are also super cancer fighters, because of their LIGNAN content; lignans are anti-estrogen.
  • Broccoli (raw or lightly steamed) – the sulforaphane is another powerful cancer fighter.
  • Cacao powder – at least 70% cacao – a breast cancer superfood.
  • Alcohol should be reduced or eliminated – even moderate drinking raises cancer risk.

I highly recommend watching the entire video!

She shares the weight gain statistics “not to PANIC anyone, but to incentivize them.”

At the time of this writing, there are three seats left in my “Intro to Safe, Permanent Weight Loss” being offered through Joliet Junior College (online using Zoom). The class will be held November 16 from 6:30 – 8:00 CST. Read more about it here and consider joining us!

PS: Be sure to check out this FREE class, too: 3 Reasons Dieters Regain the Weight

 

 

Cholesterol and Breast Cancer – is there a connection?

By Leave a Comment

Another October has rolled around, and it’s time once again for all things PINK.

October is commonly known as “Breast Cancer Awareness Month,” a campaign that was founded over 30 years ago as a team effort between the American Cancer Society and a pharmaceutical company, AstraZeneca.

Except for skin cancers, breast cancer is the most common cancer in American women, and their second leading cause of cancer death (only lung cancer kills more women each year).

It’s my personal opinion – and one that I express every October – that the campaign’s focus of “awareness” is sadly misplaced. Instead of mainly focusing on early detection and subsequent treatment, let’s bring more awareness to the area of prevention since breast cancer is largely a lifestyle-related disease.

To do otherwise is like constantly mopping up the water under the sink while neglecting to turn off the faucet.

A woman’s lifestyle choices matter more to her health than toxins, environmental chemicals, and genetics…

…which brings us to the question initially posed. Cholesterol and breast cancer – is there a connection?

There absolutely is. Oxidized cholesterol (concentrated in products containing eggs, processed meat, and parmesan cheese) has cancer-fueling estrogenic effects on human breast cancer. Read more about it here.

The good news is that there is MUCH you can do to tremendously reduce your risk of breast cancer. This previous blog post provides more dietary tips that all women should consider.

 

Don’t become so well-adjusted to your culture that you fit into it without even thinking. 

(Romans 12:2, MSG)