Cyd Notter

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

Time to Make Your Game Plan

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The sixty-three days from Halloween to New Year’s Day marks the season of dread for those trying to watch their weight.  Studies vary on the amount of weight gained during this period of time – anywhere from five to ten pounds seems to be the average.

That may not seem like much until considering the fact that the weight gained over the holidays is generally never taken off.  Even if someone gained just one pound a year, by the time they attend their 40th class reunion they’ve easily put on 40 pounds or more.

If you'd like to enjoy the holidays without compromising your health, the answer is to make your game plan right now.

Here are some helpful tips to get the ball rolling.

 Ask the Lord to bless your plans, and you will be successful in carrying them out. 

(Proverbs 16:3, GNT)

Breast Cancer PREVENTION Awareness

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October is commonly known as “Breast Cancer Awareness Month”, a campaign that was founded 30 years ago as a team effort between the American Cancer Society and a pharmaceutical company, AstraZeneca. The campaign has since evolved to include major charities who strive to increase breast cancer awareness and raise funds for research.  Here are some important questions to ponder:

How much progress is the campaign making?  Has the risk of developing breast cancer decreased over the years?

Why has the campaign come under some heat?

And where does the money from the "Think Pink" Campaigns actually go?

Read the article here.

We are already aware of breast cancer – after all, cancer is the second leading killer of women following heart disease.  Where more awareness is needed in the area of prevention, since breast cancer is largely a lifestyle-related disease.  Rather than raising funds which are primarily geared toward medical equipment, treatments and drugs, why not spend more of those funds educating women and young girls how their diets are impacting their risk factors?

Our lifestyle choices matter more than genetics, toxins, or environmental chemicals. Oh that more funding would be dedicated to preventing disease by informing people about the powerful benefits of a whole food, plant-based diet.

Ladies, please, please look at the independent research regarding dairy, meats and high fat foods.  Do all you can to prevent not only breast cancer, but the dozens of other conditions associated with the Standard American Diet (SAD).  I'm at your service if you need more information on how to get started!

Whatever you do—whether you eat or drink or not—

do it all to the glory of God! 

(1 Cor. 10:31, VOICE)

 

 

Easy Tostadas are Muy Bien!

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Are you craving a crunchy taco?  I sure was, but I had given up searching for crispy taco shells years ago since most store-bought shells contain lots of oils.  And I although I could bake my own shells using the small corn tortillas, I decided to once again peruse the grocery shelves to see what's out there.

Then I stumbled upon these Charras oil-free, baked corn tostadas in the ethnic section of the grocery store.  Oh. My. Goodness.

These baked corn tostadas are incredibly yummy and so versatile!  You can top with your own mixture of rice/beans; or sautéed burrito spiced veggies; or make incredible nachos with Mexican Cheese Sauce; or break into chips for use with your favorite guacamole or salsa recipes.

One of our new personal favorites is to top a crispy tostada with: 

  • Fat free refried beans (any variety, just be sure they're oil-free).  Spread as thick as you wish.
  • Add 1-2 TBSP of Taco Meat  (see note)
  • Drizzle a bit of Fat-free Mexican Cheese Sauce
  • Add chopped tomatoes, green onions, shredded lettuce.  Oh, and jalapeno if you like the heat.
  • Your favorite taco sauce (optional)

(Note:  For the taco meat, I used 3 cups of "riced cauliflower" that I purchased in the frozen section of Walmart, 4 oz. mushrooms, and 1 cup of walnuts, along with the spices as shown in the link).

So far I've seen the Charras Baked Tostadas at Fresh Thyme and at certain Walmart stores; they're reasonably priced between $2.20 - $2.70 a package.

I'd love to hear some of your ideas or see a photo of what you create!

 

 

Making a Few Changes to Your Diet?

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Making Small Changes and Expecting Big Results?

While many people are comfortable making only gradual dietary changes toward plant based eating, there are others who choose to make a total dietary conversion once they're convinced of the health benefits.  Still others may fall somewhere in between – making a series of small dietary changes with a firm goal toward total conversion.

For those who wade into the waters more slowly, every small change toward a whole-food, plant-based diet without added fats/oils is definitely a step in the right direction.  While I never want to discourage even small, positive changes, it should be noted that the overall dietary pattern is what matters greatly; just removing or adding a few different foods to the Standard American Diet is not likely to result in any noticeable health improvement.  For example, adding flax seed to a dairy based smoothie, including some broccoli in a steak stir fry, or topping a high-fat cheesecake with a few blueberries is not likely to produce much change in one’s health.  Often when those small changes don't result in any lasting health improvement, some people assume the “diet” isn’t working and end up throwing in the towel.  The mantra goes something like this:  “I’m making ALL these changes, but it isn’t working.  I haven’t lost a pound and my cholesterol hasn’t budged.  Might as well eat whatever I want.”  Enter Big Disconnect  # 4:  Making small dietary changes and expecting big weight loss or big health improvement.

Committing to making small changes is commendable, and if that’s your personality, then by all means go for it!  The more changes that are made on the spectrum of healthy eating, the more health improvements will be seen.  But please know that making small changes should not be the end goal; it should be the catalyst for continued change until the overall dietary pattern is one that promotes optimal health.  It’s imperative to continue moving forward with those changes on a regular basis - using a specified time frame - with the goal to get that dairy, that meat, and those high-fat desserts out of the diet all together.  Keep moving forward until God’s “Plan A” Diet™ – the way you are designed to eat – is your pattern of eating every day.  The resulting health improvement will be a true motivator to stay the course!

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You say, "I am allowed to do anything" - but not everything is good for you.  You say, "I am allowed to do anything" - but not everything is beneficial."  (1 Cor. 10:23, NLT)

 

Photo via VisualHunt.com

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What's on your Thanksgiving menu this year?  Here are some favorites that are being considered at our place (keeping in mind that GRAVY is a must!)

Main Dish:

Either Mary McDougall's Tofu Loaf (which we sampled last month at the Advanced Study weekend, and it was delicious.  OR, the vegan 8's "Oat Free Spicy Vegan BBQ Lentil Loaf", which is also wonderful.

Roasted Mashed Potatoes (or garlic) mashed, topped with Creamy Golden Gravy or Rich Brown Gravy. 

Soup:  Sweet Potato and White Bean Curry Soup - with roasted broccoli - one of my personal faves.

Side Dishes:

Berry Apple Relish - a wonderful side dish!  The combo of green apples, cranberries, frozen raspberries and apricot jam is a winner.

Garlicky Green Beans is on the radar as a possibility, as well as

Tossed green salad with all the trimmings, topped with any of these oil-free dressings.

Chef AJ's Maple Glazed Brussels Sprouts - YUMMY.

Rolls - try the whole-wheat Artisan rolls found in the freezer at Whole Foods.  Or a healthy whole-grain, oil-free bread can be found in many grocery stores.

Dessert:

Impossible Pumpkin Pie - a tried and true favorite for my hubby, who LOVES pumpkin pie.  (I used canned pure pumpkin and it works fine).

Vanilla Cream Sauce - to top that pumpkin pie!

Mary McDougall's Chocolate Cream Pie (tried this at the Study Weekend - VERY good).

Baked Stuffed Apples - Although I haven't tried this version, it looks similar to many others that have proven to be delicious.

These are just a few suggestions to consider.  Of course there are HUNDREDS  (probably thousands) of other whole-food, plant-based, no-oil recipes that are equally as scrumptious, including "Sweet Potato Bakes" and "Stuffed Squash" recipes that would certainly fit the occasion.

Give thanks to God this year for our bountiful harvest of delicious foods which nourish and promote health in our bodies.  What a gift!

~ Happy Thanksgiving from our home to yours ~

 

 

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