HEALTHY EATING- Quick ‘n Easy!

Protein grill FD potFD frt,salad

Everyone wants to eat delicious and healthy meals… But that can take more time than some people have.

In our last article, we discussed the fact that some companies try to help you lose weight by sending you very unhealthy foods and providing you with consultant’s who will teach you what, in their opinion, you need to do to change your diet into something they feel will work for you. They overlook the fact that the foods they expect you to eat for life will not make you healthy or thin- quite the opposite, in fact.

In checking the foods they provide, we discovered the ingredients of those yummy meals and snacks include among other things, sugar, dextrose, sucralose, fructose, high fructose corn syrup,  bleached flour, canola, soybean oil, corn oil, margarine, soy protein, and preservatives- WOW! No wonder many who lose to begin with give up after awhile!

In order to help you in the best way we can, we will take this one step at a time, and the foods we suggest will be ones we use in our own daily diet with delicious success. We began eating this way in recent years, and I am rarely hungry, a little bit of food is all I need, and best of all, I’ve had 3 doctors check me out and tell me I am very healthy for a woman my age and that if everyone ate the way I do, hospitals wouldn’t have so many people in them and cancer would be very rare indeed. I think I’m most proud of the fact I lowered my cholesterol on a high fat, low carb diet- no drugs needed, thank you.


FIRST– Go through your cupboards, pantry and frig, tossing everything that contains sugar of any kind, and that includes agave (anything ending in ‘ose’ is a sugar). Also toss all artificial sweeteners, and that includes erythritol or any other sugar alcohols. The only sweeteners you should use are the natural ones provided by Mother Nature in our fields and gardens- honey, maple syrup, cane juice, stevia. If man played with it and changed it, telling you it is now better, DON’T EAT IT! (We’ve often wondered why some companies think they can improve on Mother Nature.) Toss everything made with wheat and corn (sad as it is, corn is now mostly GMO and we want nothing GMO- let others be guinea pigs for that new man-made technology.) Remove everything that contains soy except the soy sauce- it’s fermented and just fine for us- other than that, DON’T use soybeans, soy protein or soy chips of any kind. Toss your canola oil- it is the very worst one you can use. Also toss soy and corn oils along with any margarine’s you may have.

DID I HEAR SOMEONE SAY- Hey! now I have nothing left and absolutely cannot afford to go shopping to replace these things?

If that is the case, then keep and eat the no-no’s, but as you need to buy more, replace them with the things we’re about to share with you here.

NEXT– Make a list that contains all the great, yummy, and most of all healthy things you will be wanting. With this list, you will be able to make decisions for meals and snacks before you go shopping– OH- DID YOU ASK WHERE YOU CAN SHOP? We have been going mostly to Fred Meyer and Trader Joe’s, but you should shop in any store near you that provides what you’re looking for. Recently someone told us we can shop on Amazon, so we did and are VERY EXCITED about it! Amazon makes shopping VERY EASY. They have the things we got at our other stores and more! I LOVE we can shop from home, saving gas, parking, time- YES! I go straight to the Natural & Organic Section, put what I’m looking for into the search engine on the top of the page and study the options to my heart’s content. As I share my favorite brands with you, I will provide links to their web sites so you can see the wide variety they offer. Then if you check all the price options, you can decide between their site, your local store, or Amazon. When buying what is now our very favorite peanut butter, we saw we needed to buy 6 through Amazon, but Freddies had it on the shelf for a one-at-a-time purchase. Whatever works best for you is the way to go.

Always, if possible- and this is getting more important all the time, get organic fruits and vegetables as well as meats that are from grass-fed, range-free and wild caught sources. Use whole milk, cream and sour cream. (Remember, saturated fats are good, trans fats are bad.) Get real butter and cheese. You will probably want oil for frying, so choose from 100% Safflower Oil, Macadamia Nut Oil or Avocado Oil for high heat, Organic Sesame oil for medium heat, Organic Virgin Coconut Oil for absolutely everything- you’ll want it for Bulletproof coffee, and then Sunflower or coconut spray oil. They will cook on high, whether in the fry pan or the oven. You will no doubt want some extra virgin, cold pressed olive oil for anything cold- yummy on your fresh tossed salad and making your own mayonnaise. Greek Yogurt can be healthy- we like Chobani with fruit. They only use natural ingredients. We often mix it into some cottage cheese for a yummy & quick breakfast. If you want to bake, then you will need to get some raw cane sugar, some stevia (we’ve found both NuStevia and SweetLeaf to be the best for taste and small amount required- don’t use too much), and some type of flour. We got some Pamela’s Ultimate Baking and Pancake Mix because it sounded perfect for us and we love it! We may also try Nutiva Organic Coconut Flour and understand there is a wonderful recipe book available now from the Coconut Mama that features a lot of yummy things made from this flour. Your breads should be Ezekiel 4:9 (or a different brand that makes the same thing) and they have great selections from which to choose, including  English Muffins, cereals, pasta, tortilla’s and croutons. We love the sesame bread, but they’re all good. People living in the Pacific NW may consider Rainier Organic Bakery as well- they have a yummy Sasquatch bread we love. These are only gluten-free because they are sprouted, so be careful to get these, not something made with wheat flour of any kind. Like gravy? Road’s End has good ones. We love the Shiitake Mushroom one and the Delicious Golden will adapt to almost anything. We use a lot of Taco Seasoning and discovered Bearitos makes the best. We were thrilled to discover Peanut Butter & Co! They offer several kinds and of course we had to get ‘The Bee’s Knees’ and ‘Dark Chocolate Dreams’. Their peanut butters are not only made with good ingredients and tasty, they DO NOT have to be stirred! Almost too good to be true! We will be eating a lot of their peanut butters! As I cruised through their magnificent website I discovered a lot of things I want to try, but also noticed some of their things contain sugar, so I won’t get those, but they do have wonderful strawberry jam (PB&J, anyone?), grape jelly, apricot and raspberry preserves that are made with only the ingredients we look for, so some will soon be on the way. I don’t usually go for jams and jellies, but hubby does, so more spoiling is in order- I do have a cute, adorable and helpful husband-man.

If you don’t have a water filter, you will want to buy water, but watch the packaging. Some companies put their wonderful water in a paper-thin plastic bottle that is impossible to open without the water coming out. You will then have wet clothes, table, floor… unless you ask a friend to open it for you… then you will be dry, but have a wet friend!  ALWAYS drink lots of water!

Speaking of water- our Naturopath says he drinks green tea every morning and recommends it in all healthy diets, as do a number of others. See the article I wrote for it here!

SNACKS! Yes, everyone loves snacks and there are lots of them available. First let me share protein powders. If you love making smoothies or any drink or food that you want to add protein powder to, make sure it is a whey protein and grass-fed if possible. Those drinks and foods satisfy because when we’re hungry, protein will take away the hunger for hours. You can check out whey protein at your local stores or just go to Purity. We like theirs best and it comes in both chocolate and vanilla flavors. 

Mrs May’s had a wonderful web site full of awesome snacks, but is now asking us to see her products elsewhere so we have gotten them from Amazon- we love all 4 of her Trio Bars and will soon order some of her other goodies as well. LÄRABAR® is a delicious blend of unsweetened fruits, nuts and spices. Made from whole food, each totally delicious flavor contains no more than nine ingredients. Pure and simple, just as nature intended- and they have a very nice web site you can cruise through, order from, or just get ideas for when you see them at your favorite grocery. RISE bars are another favorite of mine and they can be found at many stores, but they also sport an awesome and easy to navigate web site. If you have access to bulk foods in stores you shop, check the ingredients to make sure all is well, then you may wish to do what we enjoy. When we are shopping Freddies, we LOVE the dark chocolate peanut butter malt balls. They also have dark chocolate covered raisins and almonds. We choose the ones we want and then get the bulk nuts we prefer, (slightly roasted or raw), then when home, we can mix everything together for a yummy trail mix or put them in separate dishes on our coffee table for occasional snacking. If you like chips & dip for TV watching, there are good potato and also veggie chips, that are just the vegetable and sea salt- so yummy, crunchy, and healthy too. My husband makes a super-yummy, super easy & quick-to-make bean dip– just take a can of refried beans and mix your favorite healthy salsa into it until it is the consistency you would like. Dot the top with spoonfuls of sour cream and sprinkle with shredded cheese– very yummy!

OK– LET’S EAT!! Now that you have the basics for healthy eating, let’s do the QUICK ‘N EASY… it would be silly of me to try telling you exactly what to eat and when, so I will list food combinations I feel are especially great for Breakfast, then Lunch, then Dinner. From those things, choose what sounds good to you and vary your menu from day to day so you don’t get bored. Don’t be afraid to experiment with foods and combinations you like. Just make sure the ingredients are all things you should consume.

I should mention here that if you sometimes get a cold or flu, you are either taking the wrong vitamins, or none at all. The right vitamins will include sun-ripened fruits and veggies. They will keep you well and free of flu and colds. A number of companies provide these, and if you wonder what we take, it is Purity. If you need to change your brand and want to try ours, go to our Supplements?! page and order the way we do. It will cost you less than ordering from their web site, although you may want to cruise their site to see everything they have to offer- then call the number and Jason or someone in that office will take good care of you. Good, complete vitamins are important to make sure we get everything we need since our foods are picked green and we don’t always get enough variety. Also I should mention here that I have found fruit in the morning and a salad at lunch or dinner, keeps my bowels in great working order. Since eating that way I’ve not needed to have a laxative on hand.

No time at all? Grab a few bars from your snack shelf, drop them into your bag or pocket, then run. Those goodies will be ready when you are.


STARTING YOUR DAY with coffee, tea, or smoothie? CHECK out this page!

Choose a fruit, protein, and/or grain…

  • Orange, then a cereal. Put milk or cream in the cereal and a bit of stevia if desired- or, skip the orange and put fruit or berries on top of the cereal. OR
  • Make toast with your favorite Ezekiel 4:9 bread and spread your favorite topping on it- butter, peanut butter, cheese- you decide. Want to try something new? Toast your bread (Cinnamon raisin?), spread Dark Chocolate Dreams peanut butter on it, then slice a banana on top- sinfully delicious! OR 
  • Make a chocolate or vanilla smoothie with your protein powder and enjoy it with a jovial cookie from Italy or a yummy breakfast rise bar.


Choose soup, salad, or sandwich…

  • Soup (Cafe Chicken Noodle, Amy’s Chunky Vegetable, Amy’s Split Pea, Sea Fare Pacific Smoked Salmon Chowder– there is a large selection of wonderful soups on Amazon to choose from and our Fred Meyer store has them now as well.) & Crunchmaster crackers! OR
  • Fresh salad greens, sliced veggies and mushrooms- all make it easy to have a wonderful salad in just a minute. Top it with crumbled feta and Oscar Mayer Real Bacon Bits! OR
  • Using Ezekiel 4:9 bread and your favorite spreads and fillings, you can make a wide variety of yummy sandwiches. How about a really big, delicious, filling, sandwich that starts with butter or mayo on your bread, then some lettuce, then one or two meats (your choice), real cheese slices of your choice, perhaps tomato and purple onion slices, and then the other slice of buttered or mayo spread bread- YUM!


Choose salad greens, protein, and starch…

  • Minute rice is quick & delicious- make it in a saucepan (takes only 5 minutes) and just before it’s done, add some fresh frozen peas & carrots, some chunks of ham or chicken or tuna- whatever you think sounds good, stir in Road’s End Shiitake Mushroom gravy and enjoy an instant ‘casserole’ in a pan! OR
  • Make a toasted cheese sandwich with your favorite Ezekiel 4:9 bread and  real cheddar cheese. Enjoy it with Amy’s Cream of Tomato soup. OR
  • My favorite- a huge dinner salad. Start with a base of greens, then make it into a Chef salad, Cobb salad, or Shrimp salad- it should have your salad veggies (I love to include raw cauliflower and sugar snap peas, as well as purple onion and fresh pepper slices- all 4 colors are delicious), meats, cheeses, and do garnish it with sliced eggs and avocados- oh, don’t forget the black and/or green olives!

Since no dinner is complete without dessert, grab 2 or 3 chocolate peanut butter malt balls while you watch the evening news.

I hope this has been helpful to you. If you have questions, please do leave them in a comment or go to the ‘TALK To Us!’ page and shoot me an email. I will respond.

PS- You will do most of your eating in this way, but on very rare occasions when dining out with others, don’t make a big deal of how you eat. Make good choices for yourself, but don’t be concerned about the ‘bad’ things you are asked to consume. NEVER ALLOW YOURSELF TO FEEL DEPRIVED! If you want spaghetti and meat balls with french bread, then birthday cake and ice-cream for dessert, do that. You won’t die. Your vitamins will keep your immune system strong and if you’re putting a few drops of Zeolite in your morning coffee or tea (that mineral is tasteless), that will take out any toxins, so you should do well. When you’re back home, you can resume the new way you’re now eating and I know you will love it!



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About talknshare

My study of how to achieve and keep good health began when I was 18 and has been my lifelong passion. I have learned much over the years and when my T.O.P.S. group dissolved, I created Talk 'N Share. Life happened and I have not done anything with it until now. Since the beginning of this year I have learned many important things and wish to share with others, who like myself, may find it nearly impossible to lose those last few pounds and maintain the loss already achieved.
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