Cyd Notter

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

Instant Pot Lasagna Soup

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Guess what Santa delivered last month (via a gift from friends)? A brand new shiny Instant Pot!

A quick search for plant-based I.P. recipes revealed hundreds, of course, but this one from veganricha.com caught my eye: Instant Pot Lasagna Soup! I was in the mood for a tomatoey pasta dish, and this recipe seemed rather easy.

This was my first experience with an Instant Pot (I know, I know, I'm a late bloomer!) I've always used a Pressure Cooker (which is very similar), but I love the sauté feature with the Instant Pot!

Here's what I did differently for this recipe: It calls for lasagna noodles broken into small pieces, or your pasta of choice. So I chose whole-wheat penne shells (5 oz., or about 1/3 of the 16-oz. box). I did not add the optional tomato paste (I'm sure it would be great), but I did add a bit more tomato puree than called for. I also added the optional fennel seed because I love its aroma and flavor.

Tip: This recipe comes together quickly, so have all your veggies chopped and ready to go.

Lasagna Soup turned out like a pasta dish rather than a soup, but you could add more broth if you choose. There are several variations/options listed on the recipe. Top with home-made Faux Parma, if desired. Easy and delicious!

Plus PACKED with fiber (11 grams), protein (14.5 grams), and is less than 10% fat!

 

Artificial Sweeteners: not so sweet for your health

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        Photo credit: CME FISH on Foter.com / CC BY-NC

Artificial sweeteners seem like attractive alternatives to sugar because they’re intensely sweet and add no calories to your diet. Such sweeteners are widely used in processed foods such as soft drinks, candy, jellies, dairy products, puddings, and pretty much anything labeled “sugar-free.” The most popular fake sweeteners on the market today are Equal and NutraSweet (aspartame); Splenda (sucralose); Sweet One, ACK, and Sunett (acesulfame); and Sweet ’N Low (saccharin).

I notice a lot of people drinking diet sodas and adding fake sweeteners to their coffee, tea, and even food, just to save a few calories. But is that really a good idea? Consuming chemically altered, man-made products which are not found in nature DOES have it's consequences. Fake sweeteners in general seem to have one thing in common - they all negatively affect our health, even in small concentrations.

Here's a few reasons why we should take a pass on fake sweeteners:

  • Increased fat storage and the risk of obesity
  • Increased risk of metabolic syndrome
  • Induces glucose intolerance and affects A1c levels, contributing to type 2 diabetes
  • Linked to hypertension
  • Alters our gut bacteria (which has been observed to increase rates of irritable bowel, inflammatory bowel, ulcerative colitis, and Crohn's disease), and detrimental for those who already suffer these conditions

Artificial sweeteners made in a laboratory contain no nutrition and should be avoided. Stevia is the only packaged sweetener I’m comfortable recommending for beverages. To date, there are no known health issues when stevia is used sparingly. Other alternatives include date paste or date syrup, which are made using only whole dates, or natural sugars used sparingly as shown in my previous post.

To learn more, check out Dr. Greger's videos:

Splenda side effects
Aspartame and the Brain
Does Aspartame Cause Cancer?

So, whether you eat or drink, or whatever you do, do everything to the glory of God.

1 Corinthians 10:31 (GW)

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Planning to diet this January? Do this first!

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Photo by i yunmai on Unsplash

The holidays and the leftover desserts will soon be behind us, which means that many Americans will once again be resolve to make some changes beginning January 1. Several statistical websites reveal that the top three resolutions typically include losing weight, getting fit, and living life to the fullest. Fortunately, all three of those goals can be achieved with one lifestyle change….namely, diet.

There are hundreds of diet plans on the market today. In addition to the mainstream diet plans we see advertised with their celebrity spokespeople, a quick google search reveals such things as the Cabbage Soup diet, the Cookie diet, the Leek diet, the Baby Food diet, various e-diets, and so on. Some people fall prey to these questionable, unhealthy diet plans as their unrealistic hunt for the next magic bullet continues. Then there are the more popular fad diets, including calorie restriction diets, blood type diets, keto diets, anti-grain diets and caveman diets, which are typically low-carb, high protein diets; these types of plans can be quite dangerous, as I’ve explained in previous columns.

Here's the plan you need if you want to lose weight permanently and improve or REGAIN your heath while doing so!

Don't dwell on past failures - instead look ahead to the fit, healthy person you're designed to be!

 

But the Lord says,  "Do not cling to events of the past or dwell on what happened

long ago. Watch for the new thing I am going to do.

It is happening already—you can see it now!

I will make a road through the wilderness and give you streams of water there.

Isaiah 43:18-19, Good News Translation (GNT)

The “Plan A” Diet Book Update

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Hey everyone,

The "Plan A" Diet book project is coming along! Having declared 2018 as "the year of the book,"  it's fortunately still on track to happen.

Below is the latest update..... But to stay in the loop, how about signing up for my monthly newsletter here? I'd love to keep in touch with you on a more personal level, and by adding your name to the newsletter, you'll be assured to receive book updates (and any pre-launch specials), links to great articles, book reviews, recipes, and maybe a corny joke or two.

Posted October 14, 2018:
I can see the light at the end of the tunnel! Having just completed "The 21-day Meal Plan" chapter, there are only 2 chapters remaining which should be pretty straight-forward. I hope to have the completed written version submitted to my publisher by November 1.
Here's how God has blessed me beyond measure once again. I contacted a friend in Florida continue reading here.

Will 2023 finally be the year?

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Will 2023 be the year........

      • to get off the yo-yo diets and stop starving yourself to lose a few pounds only to gain them back (plus some)?
      • to stop looking for the next magic supplement for your health improvement?
      • to commit to eating the way you are DESIGNED to eat?
      • to examine yourself for 'limiting beliefs' so you can deal with your stumbling blocks?
      • to resolve to eat healthy for YOU and no longer allow the peer pressure of friends or family to compromise your health?

If the answer is YES - then good for you! Because the ideal time to start planning for January 2023 is now! But take heart if you missed the boat, because it's never too late to begin at ANY time!

What's your preference with dietary changes?

Whether you jump in with both feet or prefer a more gradual dietary transition, just keep moving forward with the firm goal in mind that you're not going back to the wrong food choices or unhealthy diet plans.

Start with a plan to clear the bad foods out of the house as you experiment with some very simple recipes (see resources link below). By sticking to The 'Plan A' Diet, you won't have to wait long before you'll start seeing results.

IF you're planning to diet this January...

...read more about the topic here.

Take advantage of this FREE webinar: 3 Food Mistakes Which Lead to Painful Joints, Extra Pounds, and Health Problems the Doctors Aren't Solving. 

Plus you'll find some wonderful resources here.

As always, I'm at your service! Check out The "Plan A" Diet Transition Course, which is available with or without personal coaching sessions.

Please sign up for our newsletter, and join our Facebook Group for support as well!

 

Merry Christmas to you and yours! 

And may the Lord bless you as trust Him for the strength to make some tough changes.

 

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