Cyd Notter

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

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!

 

 

Stumbling Blocks to Dietary Transition

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Are you struggling to eat a healthier diet?  Often our pre-conceived beliefs or worry about the changes occurring in our bodies can be a major stumbling block.

Dr. McDougall released a newsletter yesterday which contained some great answers to these concerns.  He discusses FAQ's about food preferences, weight gain, stopping medications, anemia, and changes in blood sugar, blood pressure, HDL levels and triglycerides.

You can check it out here.

Enjoy the remaining days of summer, and take to heart the assurance of His promise:

When I feel my foot slipping, your faithful love steadies me, Lord.  When my anxieties multiply, your comforting calms me down.  (Psalm 94:18-19, CEB)

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)

 

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“It Runs in My Family”……or does it?

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When explaining to friends and clients how greatly our food choices affect our health, the third 'Big Disconnect" I've observed is this:

Big Disconnect #3:  It Runs in My Family, so it’s Out of My Control

When it comes to genetics and chronic illness, the expression “it runs in my family” is one I’ve heard all too often.  Sadly, many I've met are using their supposed bad genes as a handy excuse to avoid making any lifestyle changes.  One man told me quite nonchalantly that he's 'just waiting to have his heart attack',  since his dad and brother had both suffered one in their early 50's.  Don’t get me wrong, there certainly are diseases that DO tend to run in families; but most people are giving their genetic makeup way too much credit.  The third Big Disconnect deals with the misconception that diet and lifestyle don’t matter because (Disease X) runs in my family.....when instead it's the rich Western diet and unhealthy lifestyle that's typically been passed down.

If you’ve been living with the assumption that you have no control over your health because you’re pre-programmed for disease, I have good news for you:  Disease and disability are more preventable than you think – even if you ARE genetically predisposed!  There’s a difference between being born with a gene (genetic predisposition) and whether or not that gene will develop into disease (genetic expression).  Suppose you were born with a predisposition for diabetes.  Your diet and lifestyle are still far greater determinants of whether you’ll develop diabetes than any other factor.  Non-genetic factors such as poor diet and lifestyle account for 80-90% of the cases of our top killers.[I]

Dr. T. Colin Campbell, a researcher I truly admire and the author of The China Study, Whole, and The Low-Carb Fraud, has spent decades in the area of nutrition research;  he reveals how the gene responsible for liver cancer can be dramatically repressed by consuming less animal protein, thereby delaying or preventing liver cancer.  He also points out that the production of enzymes, which are the main products of gene expression, can be markedly controlled by what we eat.[ii]   Other research regarding the Alzheimer gene (ApoE4) also convincingly demonstrates that diet trumps genes, especially since saturated fat and high cholesterol levels are an instrumental factor in the development of dementia.

Remember that genetics may load the gun, but lifestyle pulls the trigger.  Genes can only establish the potential for disease; they do not represent a guaranteed diagnosis.  Depending on your disposition, this can be good or bad news.  It's good news if you're willing to take control of your lifestyle;  not so good news if you're not willing to make any necessary changes or if you choose the path of least resistance.  For anyone dealing with chronic illness - or perhaps fearing one due to their family history - may I encourage you to be like the wise person described in Proverbs:

When a wise person sees danger ahead, he avoids it.
    But a foolish person keeps going and gets into trouble. (Prov. 27:12, ICB)

Switching to a whole-food, plant-based diet is your BEST defense to avoid, halt and reverse disease, regardless of your genetic makeup.  Share this good news with the people you care about!

In case you missed Big Disconnects #1 and #2, you can read about them here:

#1 - The Cause and Effect of Food

#2 - I take meds, so I'm healthy......right?

Keep in touch and have a wonderful 4th of July holiday.  May God bless you and yours, and may He continue to bless our great country.  Thank Him today for the freedoms we enjoy!

[i] Dr. Michael Greger and Gene Stone, How Not to Die (New York, Flatiron Books, 2015), 12

[ii] http://nutritionstudies.org/genes-hazardous-health/

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Photo credit: jannekestaaks via Visualhunt / CC BY-NC

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I take meds, so I’m healthy…..right?

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Big Disconnect #2

(an excerpt from the upcoming book, The 'Plan A' Diet™):

Taking medication for a chronic condition and believing that the condition no longer exists ranks as another Big Disconnect I’ve witnessed over the years. The majority of people taking such meds can fall prey to a false sense of security; they reason that because their biomarkers are now within range or their symptoms are relieved, the problem has been solved.

The typical American makes no meaningful lifestyle changes because they believe their health issues have been fixed by a prescription, and their doctors are not telling them otherwise. Some of my clients consider themselves to be in excellent health in spite of the need for several daily prescription meds.  The chronic condition, along with its root cause, still exists; only the biomarker readings or symptoms have improved (for now).  The ailment will not be given the environment to halt, reverse or partially heal because the underlying root cause is not being addressed; instead, in most cases, the ailment will continue to progress unless a serious change in diet occurs.

The person who trusts in himself is foolish, but the person who lives wisely will be kept safe.

(Prov. 28:26, ICB) 

     Why stay on a lifetime regimen of medication (along with their side effects which often require MORE medication), when changing to the dietary pattern God designed us to eat has been proven time and again to be the answer?  Why “manage” disease when you can most likely get rid of it?

Click here to read about Disconnect #1:  Not Understanding the Cause and Effect of FOOD

PS: Exciting News - The book proposal for The 'Plan A' Diet is in the works!  Pray that the Lord puts the right agent and/or publisher in my path and that I have the wisdom to recognize it.  People are dying prematurely and needlessly, all because of food choices.  I'm praying that this book will be an encouragement and wake-up call to many.

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