Cyd Notter

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

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      • How Are Soy Curls Made
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      • Planning to diet this January? Do this instead.
      • Fabulous Flax Seed Has it All
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      • Healthier Halloween Options
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      • 5 Reasons to Skip the Charcuterie Boards
      • MEN: Prostate Stats You Should Know
      • The Aluminum in Our Foods is Strongly Linked to Dementia
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      • Infants are Being Fed Junk Food by Their First Birthday
      • 4 Things Necessary for a Successful, Healthy Diet
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      • Making Small Changes but Expecting Big Results
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      • Which Processed Meats Should We Avoid?
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      • Statins – Don’t Believe Everything you Read
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      • The Health Benefits of (a little) Unprotected Sun
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      • Evaluating Research
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      • Featured in Health Science Magazine
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      • Addressing Biblical Objections to a Plant-Based Diet
      • The mathematical odds that Jesus is who He said He is…
      • Poem: Lessons from a Bike Ride
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    • Southwest Burgers with Low-fat Green Chile Sauce
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    • Tim P. – Off all 8 Meds!
    • Cindi R. – Reversed Blocked Carotid
    • Doug M. – Doc says “Cured!”
    • Denise V. – At Peace with Food and Body Image
    • Linda Z. – Autoimmune Skin Disorder now Dormant
    • Olga A. – Improved Cognitive Function
    • Kim C. – Relief from “Getting Older”
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Don’t Give in to Food Bullies

November 29, 2021 By Cyd Notter

Dear 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. Any advice? Signed, Donna

AdobeStock Free Image

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 may  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 watched you attempt 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. Explain that you're going to use FOOD as medicine, and they certainly wouldn't expect you to not take your medicine, right? Asking for their help in the situation can open up a conversation without making them feel they’re under attack.

 

AdobeStock Free Image

 

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). 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.

Resolve that you will not submit to eating unhealthy foods due to peer pressure - and you won't feel guilty about saying no. Nor should you feel guilty if you choose to avoid someone who continually tries to undermine your efforts.

Find a Community

Surround yourself with like-minded eaters as much as possible. 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 stay in touch with you; to share recipes, and provide the nutritional education you need to stay motivated.  Please sign up for our weekly newsletter so you’ll be kept informed of upcoming events, articles, and recipes.

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!

Filed Under: My Blog Tagged With: #plantbasedpressure, #vegetariandiet, #wholefoodplants, Dr. McDougall, Food Bullies, plant-based, plantbaseddiet, sabotage, support, vegan, whole food, wholefoodplantbased

4 Things Necessary for a Successful, Healthy Diet

November 7, 2021 By Cyd Notter

Diets don't work long-term

That much we know for sure. Less than 3% of dieters keep the weight off long-term.

Which means 97% of people following today's typical diets will NOT keep the weight off for long.

That's because typical diets based on calorie restriction or smaller portions of the same unhealthy foods are not the answer for long-term weight loss OR improved health.

So what do we need to do?

Lifelong weight control and good health require permanent lifestyle changes, not a short-term, restrictive diet.

Maybe your weight is creeping up or you've just been diagnosed with hypertension/high cholesterol/pre-diabetes. You recognize that it's time for a course correction - and the time to make changes is now. If so, here are four factors to consider before choosing another typical "diet" plan:

Continue reading here.....

Filed Under: My Blog Tagged With: change your diet, faith based diet, Healthy Diet, lifestlye change, Plant Based Diet, plant-based nutrition, successful diet, The Plan A Diet, vegan, vegetarian, whole food plant baesd

Maple Glazed Vegan Ham

January 19, 2021 By Cyd Notter

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)

Filed Under: My Blog Tagged With: meat alternative, no oil, plant based ham, plant based recipes, The Plan A Diet, vegan, vegan ham, vegetarian, whole food plant based, whole food plant based recipes

Score a Win-Win with that Leftover Halloween Candy

October 31, 2020 By Cyd Notter

Have you heard about the national Halloween Candy Buy Back (HCBB) program? It was started back in 2005 by a dentist, Dr. Chris Kammer, with the goal of getting the surplus candy ‘off the streets’ and reducing the over consumption of sugar by children. 

Not only does the program “buy back” the candy, the collected treats are then sent to our troops abroad as a token of appreciation for serving to keep us safe.

Image by Vecteezy.com

 

 

Since the time HCBB was founded, dental offices across the nation have responded in increasing numbers, and hundreds of tons of candy have been collected over the years. HCBB has been featured by dozens of local news outlets and was even featured by Diane Sawyer on ABC News. 

Dental offices generally pay the kids $1 per pound for the candy (usually a 5 lb. limit), and then send it to Move America Forward or Operation Shoebox, organizations who sort/package/ship it to the troops abroad along with other necessities. 

Not only do the kiddos benefit from eating less sugar and getting a lesson in generosity, the troops abroad get a nice treat as well. Definitely a win-win!

To find a participating dental office near you who’ll buy back your candy, go to the HCBB website and type in your zip code. 

 

When you’re given a box of candy, don’t gulp it all down; eat too much chocolate
and you’ll make yourself sick. (Proverbs 25:16, MSG)

Filed Under: My Blog Tagged With: 'Plan A' Diet, buy back, candy, candy for troops, faith based diet, halloween, Plant Based Diet, vegan, vegetarian, whole food plant based

Can Weight Loss Reduce Your Risk of Breast Cancer?

October 20, 2020 By Cyd Notter

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."

PS: Be sure to check out this FREE training class:

3 Food Mistakes You're Making Which Lead to Painful Joints, Extra Pounds, and Health Problems the Doctors Aren't Solving. 

 

Filed Under: My Blog Tagged With: breast cancer, Cancer risk, faith based diet, Plant Based Diet, plant-based nutrition, The Plan A Diet, vegan, vegetarian, weight gain, whole food plant based

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