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Short Message For Anyone Who Has to Eat a Restricted Diet: Tips and Advice from the Front Lines

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Salad with Chia Seeds

My Beloved Salads Have Never Betrayed Me!

If you have to eat any kind of a restricted diet, due to any of the following mood busters…

  • Celiac Disease
  • Heart Disease
  • Food Allergies
  • Autoimmune Disease
  • Diabetes
  • Or any other condition that insists on being your meal planner

… you know that the challenges are very real, you know that occasional feelings of gloom WILL happen, you know that others who do not have to eat your restricted diet have ZERO idea what it is like, and you know that… well, let’s be honest… it kind of sucks.

Having said that, there are certain tips and mindset “tweaks” that can help keep a smile on your face while keeping your body healthier and, thereby, helping you stay around longer for this extraordinary ride we call life.

I’ve had to live without gluten and wheat for over 10 years. There’s a certain reality you face when you have to make the dietary restrictions as an adult… it’s actually much harder because you know what you’re missing for one thing and, for another, it literally involves throwing aside everything you know and embarking on a journey that has been planned without your consent.

I was recently reminded of this very fact when, on top of having to diligently eat gluten and wheat free, my body has decided that… while we’ve had a strained relationship for years… it needs a trial separation from dairy. Possibly permanent, but definitely trial. Seems it isn’t completely thrilled about its relationship with hamburgers or eggs either at this time.

Cool beans… No wait, I can’t eat beans either… let’s make that cool carrots…  Cool carrots, time to restructure my meals and diet and to be even more mindful of everything I put into my face.

If this sounds like complaining, I apologize. I’m not angry and I certainly don’t feel sorry for myself, even remotely. It’s just kind of frustrating, that’s all. But, as I did many years ago, when I had to walk away from all wheat and gluten, including my absolute obsessions fried catfish at my favorite restaurant and onion rings from any restaurant, I will quickly adapt. In fact, I’m very blessed and grateful that plans and diets have already been laid out for me… I’m using a combination of the Paleo diet, the Bulletproof diet, and the Low FODMAP diet… in addition to my already firmly in place gluten-free diet. I’m unspeakably grateful that so many dairy alternatives exist on the market, as well as so many clearly-marked gluten-free foods. It makes cooking a lot easier when you simply have to make a substitution.. or, in my case, usually a couple of substitutions.

Cheese is going to absolutely be the hardest thing for me. I’m hoping that, once my leaky gut or IBS (whichever has been rough-housing me) has settled down, I can reintroduce it to cheese every now and then. If I can…. great! If not… well, that’s fine. As God reminded me recently, there’s a LOT more to life than just food. I mean, I always knew that, but one day (when realizing I needed to make yet another adjustment to my eating…which btw apparently will include stopping red meat for a while) I was driving through town, looking at all the cars in the fast food drive thrus and parking lots. I remembered the days when I could simply grab a burger and a diet Coke without thinking twice. I remembered when my husband and I could go out to eat anywhere we chose, instead of having the choice determined by my restrictions.

Just as a gorgeous day was becoming overcast with my negative thoughts, God reminded me (paraphrasing, here) to look at the beautiful blue sky, listen to the birds, think of my husband, daughters, sons-in-law, precious grandbabies, and cats. He reminded me to think of my flower beds I was already so excited about. He let me know that there is SO much more to life than food.

Amen!

Truth be told, though, over the years, this was one of my only weak moments. I attribute this one to the ‘yet again” emotions – the fact that big changes had to be made. Seriously, y’all, if someone would just stop moving the goalposts, it’d be lovely lol.

It’s been a few weeks since that wake-up call and I honestly feel SO much better. In fact, implementing dietary changes has me feeling so much better, physically, that I’m kind of excited to see how it all plays out. I even lost 5 very stubborn pounds that had already become such a part of my life I had all but given them names.

A few tips for anyone who has new (or old) dietary restrictions they need to make peace with:

  1. Food isn’t everything. As a nation, we Americans pretty much make our lives revolve around food, don’t we. If we want to get out for a drive through the country on a beautiful day, we grab a quick hamburger and fries or milkshake for the journey. Every family get together (from Super Bowl Sunday to holidays) revolves around food. And while there’s no getting around it or really any reason to change things, we can be smarter. Maybe by grabbing a bag of snacks and large tumbler of tea  from home before the ride through the country. Or having get togethers center around healthier options – a taco bar or even salad bar if you have enough vegetable lovers in your group.
  2. Look at what you CAN eat rather than what you CAN’T eat. This one may seem subtle but it’s so important I would have put it first, but there’s no way I’m leap-frogging over God’s advice. I made a list and printed it out of foods I can enjoy while eating Paleo – whether it’s for a specific amount of time or forever and ever, Amen. I didn’t even write down the ones I can’t touch – after all, I already know them, I don’t want to give them any more attention. I’m turning my attention to the many foods and drinks waiting to help me out. They’re my teammates now and I’m focusing on them. A word of caution when you research what foods are and are not on a particular diet. Whether it’s FODMAP, Paleo, Keto, gluten-free, or any such diet, there is a LOT of conflicting information online. For kicks (what can I say, it was a slow day) I Googled “are white potatoes high or low FODMAP” once and got at least a dozen different answers. Fascinated, I asked Google if white potatoes were on the Paleo diet.. again, different results! This bottomless pit of conflicting information led to the next tip..
  3. Do your research! If you’re embarking on a particular diet, please do a great amount of research first. Arm yourself with information or you won’t get anywhere. I would seek out the most reputable sources possible. I have a great number of books I’ve turned to for each of the three diets I’m pulling from the Paleo and Bulletproof diets are extremely similar, the Paleo one is simply more constructed and clearly-defined…. no “maybe this could be okay..” with Paleo – it’s more of a “don’t even put it in the cart,” which is the structured approach I frankly need right now. Having a great library of books will arm you with the information you need and help take a lot of worry and stress off of you. Let someone else do the heavy lifting with you! (Books I recommend are at the bottom).
  4. If you’re cooking for yourself as well as others without restrictions, take a deep breath, it’s going to be okay! One of the things I hear most people on restrictive diets complain about the most is having to fix several different meals instead of just one. Personally, I think of it as, “I GET to cook several meals instead of one” because (A) It means I have loved ones at my dinner table and (B) It means they don’t have to restrict their options.. good on them! I think most people aren’t setting themselves up for success. They’re making life way too complicated. For example, tonight I’m making Big Mac Salads for supper (one of my husband’s favorite meals in the world!). I’ll prepare the pickles, onions, romaine lettuce and other vegetables and throw them into a huge bowl. So far, so good. Then I’ll cook his ground beef in one pan while cooking my ground turkey in another (trust me, it’s delicious!).. each will be seasoned and placed in separate bowls to stay warm. When put together at the table, he’ll be able to add his meat, croutons, and dressing made with milk to his plate while I add my meat, gluten-free croutons, and dressing made with almond milk to mine. Easy peasy.  Meal planning may take a little more thought, but half the battle is simply having your options on hand and in mind. More on that next..
  5. Have a shelf for your food in the refrigerator and pantry. It will make it a lot easier, and healthier, on you if you (after careful label-reading and research) have a designated shelf in the fridge for foods that are safe for you. I mean, who wants to go digging through the refrigerator – especially if they have to keep reading those cursed tiny ingredient lists each time. Set yourself up for success and make life easier on yourself. Do the same with the pantry. Hunting for “safe” foods is a headache and does nothing but add stress.
  6. If you’re on Instagram or Pinterest, search out reputable accounts that deal with your particular dietary needs. Instagram has been a wealth of both information AND inspiration to me and have made a huge difference in making the dietary transitions. HUGE difference.

Some books and cookbooks I highly recommend:

(All links are Amazon links)

*** PALEO and BULLETPROOF ***

The Simple Paleo Kitchen

Eating Paleo (Complete Idiot’s Guide)

Celebrations

Five Ingredient Paleo Cookbook

The Bulletproof Diet

Bulletproof: The Cookbook

*** LOW FODMAP DIET ***

FODMAP Friendly: 95 Vegetarian and Gluten-Free Recipes

My next article will feature some of my favorite Paleo-Friendly snacks and foods, dairy substitutions, and favorite gluten-free foods.  And remember, stay positive… you’ve got this! ~ Joi (“Joy”)

 

Wedge Salad, Starring Roasted Tomatoes

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Wedge Salad with Roasted Tomatoes, Bacon, Chia Seeds, Sauteed Onions, and Ranch Dressing

Last night I made what instantly became a Salad Legend in our kitchen: A wedge salad with bacon, chia seeds, ranch dressing, and the main attraction, roasted grape tomatoes.

I seldom give either sautéed onions OR bacon second billing to anything, yet here BOTH of them are… playing second fiddle to the humble, miniature grape tomato.

Wedge Salads: Iceberg Lettuce’s Call in Life

Iceberg Lettuce for Wedge Salad

Wedge Salads, Fixing to Happen

For a great wedge salad, you have to start with a fresh, crisp, clean, beautiful head of iceberg lettuce. Cut it into fourths and salt it a little under, over, around, and through. Iceberg lettuce has a shy flavor, you have to coax it out with a little salt.

Place your wedges on a plate and pour either Ranch Dressing or Blue Cheese Dressing on top – be generous.

Now, add your favorite toppings. You can choose from..

  • crumbled, cooked bacon (or bacon bits if you’re in a hurry or don’t want to mess up a skillet)
  • chopped tomatoes (grape or cherry tomatoes – roasted or not – are ideal for wedge salads)
  • green onions
  • crumbled Blue Cheese or Feta
  • sautéed onions
  • roasted vegetables
  • roasted corn (YUM!)
  • Chia seeds
  • sunflower seeds
  • etc…

A wedge salad can be as quick and easy or as elaborate as you want it to be.

The wedge salad pictured at the top (and at the bottom of the post) involved a little more time to make than the average wedge salad, but when it comes to sautéed onions and roasted tomatoes, I have all the time in the world.

How to Roast Grape Tomatoes

Grape Tomatoes for Roasting

Grape Tomatoes

Preheat the oven to 400 degrees. Slice the grape (or cherry) tomatoes and place them in a bowl. Drizzle them with olive oil, then season them with Kosher Salt.  Depending upon your preference AND depending upon what you’ll be eating at this particular meal, you could also drizzle a little Balsamic Vinegar on top of the tomatoes.

There are endless herb possibilities, too, but for this wedge salad, I just wanted to taste the roasted tomatoes… nothing but them in all their glory.

Large tomatoes or Roma tomatoes generally take upward of 30 minutes to roast, but the little guys don’t take quite as long.  Grape (or cherry) tomatoes usually begin to caramelize in about 20 minutes.  You’ll want to take them out and give them a quick little flip about halfway through the cooking time.

Don’t let the dark color rattle you. As cooks, when something turns dark, it usually means a trip to the garbage can, followed by another trip to the store – but when roasting vegetables, you want the darkness… that’s where the flavor is.

A word about roasting – I don’t want to venture too far off the beaten path here, but roasting vegetables is a woefully underrated and underused way of enjoying sides. Most vegetables can be roasted using the same approach I described above – most simply need more time under the heat.  Roasting vegetables brings out the flavor like few things ever could. Experiment with oils, seasonings, and even vinegars to mix things up.

Pan roasting on the stove-top (simply putting food into a hot skillet briefly) is a great way to bring out the deep, intense flavors of spices and herbs. Just keep an eye on them, they’ll burn fast.

Dressings for Wedge Salads

I favor using Blue Cheese Dressing or Ranch. I almost always make my own dressing but also love using Hidden Valley Ranch packets to whip up a great Ranch dressing. When it comes to dressing, I do prefer to make my own and, during the warmer months, I often have at least one made up at all times. During the colder months, when we aren’t having salads quite as often, I’ll turn to bottled dressing.

Topping Things Off

To finish off the presentation beautifully, and tastefully, add crumbled cheese (blue, mozzarella, or feta), bacon, snipped parsley or chives, sunflower seeds, salt, pepper, and/or chia seeds. Just find the combo that makes you smile.

Wedge Salad with Roasted Tomatoes, bacon, and Chia Seeds.

Wedge Salad

**** If you have to eat gluten free, always check everything you put on your plate and into your mouth. Never “assume” salad dressings, bacon bits, and all salad toppings are gluten free. Make  sure the label says “gluten free.”

Also See: Ideas for Salads and Gluten Free Salad Toppings


Caulipower: Quite Possibly THE Best Gluten-Free Pasta

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CauliPower Linguine Pasta with Meat Sauce

Caulipower Linguine with Meat Sauce

Years ago, when I had to give up gluten and wheat (health reasons), the first f0ur things I thought of were…

  • doughnuts
  • pasta
  • fried catfish
  • pizza

These are four of my favorite things in life and have been since my life began. I was afraid there’d be no hope to enjoy these great loves ever again and, frankly, with doughnuts, my prediction held true. There ARE gluten-free doughnuts, of course, but they are not the ones I remember from bakeries.

Until fairly recently, the pizza and pasta prediction also held fast, but lately, great strides have been made and (as a pasta and pizza fanatic) I couldn’t be more thankful.

However… when it comes to gluten-free pasta, it has always been a case of, “this one is pretty good” or “this one’s acceptable” instead of anything close to, ‘Holy cats, this gluten-free pasta is outstanding and tastes like the pasta I remember!”

Then I found Caulipower’s new gluten-free pastas – let’s just say it’s a GAME CHANGER.

(Review Continued Below….)

CauliPower Pasta

Caulipower Linguine

Caulipower is a brand I’ve been familiar with for a while because I buy their gluten-free pizza crusts (Amazon link) and gluten-free pizzas (they’re outstanding and I actually now prefer cauliflower crust to regular gluten-free crust). When my youngest daughter told me they had come out with gluten-free pasta, I’m not even exaggerating… I went to the store immediately. They’re in the frozen section and, while I first wondered about them being packaged frozen, I now LOVE the fact. This allows them to cook in just three minutes!

THREE MINUTES! Simply boil the water, add the frozen pasta, stir, and get ready to plate the deliciousness. The first one I tried was the Caulipower linguine because I’ve had difficulty finding linguine in a gluten-free pasta AND I love it.

For anyone who loves “meal prep hacks,” pasta night doesn’t get any better. Simply make up your pasta sauce (I always add ground beef, garlic, onions, green pepper, and mushrooms) and put it into a container in the refrigerator. When it’s time to make supper, warm up your sauce and cook your three minute pasta!

CauliPower Linguine Pasta

CauliPower Linguine Pasta

I love that the portion is perfect for two people (with a little left over even) and the fact that it cooks so quickly makes it IDEAL for busy weeknights. The best thing, however, is the fact that it is delicious! I added a little salt to the water like I do with all pasta, then added it to a meat sauce I had made beforehand.

While you could, of course, simply top the pasta with sauce, I thought adding it TO the meat sauce would make sure there was no cauliflower taste to detect. Mind you, I am obsessed with cauliflower, so it would make me giddy if there was a cauliflower taste but my husband is not a cauliflower fan, so I wanted to make sure that IF there was any flavor there, the sauce would mask it.

I tasted the pasta before adding it to the sauce and, even then, it was simply outstanding – no cauliflower taste and, best of all, it had the true consistency of “normal” pasta. Most gluten-free pasta you find in the stores is tough and not remotely “pasta-like” when it comes to the mouth feel. This one is so perfect it nearly brought a tear to my pasta-missing eye.

But it gets better.

If you’re familiar with gluten-free pasta, you know that leftovers are hideous. Gluten-free pasta, after being refrigerated and warmed-up gets even tougher. Not Caulipower pasta! When I warmed it up the next day, it tasted just like I had just made it fresh.

Now that’s what I’m talking about.

(Review Wrapped Up Below…)

CauliPower Linguine Pasta with Meat Sauce

CauliPower Linguine Pasta with Meat Sauce

Before allowing you to get on with your life, I just wanted to point out two things to let you know just how excited I am about Caulipower pasta and how thrilled I am to have found it:

  1. This is NOT a paid post, NOT sponsored, and NOT in any way associated with the Caulipower brand. I was NOT sent coupons or products to review. This is simply a case of a pasta lover who has to eat gluten-free finally finding the pasta that makes her excited to eat pasta again!
  2. Many times, after I have a food or use a product, I will schedule a time in the future (maybe a week later) to blog about it on the food blog. This particular pasta I tried just last night for supper and just warmed it up for lunch. I was SO anxious to share the good news that I dropped everything to sit down and tell you all about it.

If you have to eat gluten-free, are cutting back on carbs… OR simply want a more convenient and delicious pasta, I hope you’ll try Caulipower pasta as soon as possible. It’s a perfect 10 out of 10 and, if you’ll excuse me, I think I’ll go have a little more.

Caulipower Pasta

Caulipower Pasta


Applesauce Dip: Healthy (and Tasty!) Snack for Kids

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Applesauce Dip

Healthy Applesauce Dip

Here is a quick, simple, healthy, and delicious dip that’ll make a perfect snack for any kid in your life – heck, I’m sure you’ll love it too.

When I first started making this dip the only applesauce options were with or without cinnamon and I would switch things up each time I made it. Sometimes I was in the mood for cinnamon, other times I just appreciated the taste of regular applesauce.

These days, with all the varieties of applesauce on the market, the options are endless. I’ve had strawberry, blueberry, cinnamon, raspberry… every conceivable variety and have loved them all. My three year old grandbaby Maddox prefers it when I use strawberry or raspberry applesauce but his brother Jacoby (2) loves it any way he can get it!

I have to say, I’m with the baby brother on this one.

Applesauce Dip

1/2 cup applesauce 
2 Tablespoons Vanilla Yogurt (bonus points if it’s Greek Yogurt)

Combine the applesauce and yogurt in a small bowl.

Serve the dip with fun animal crackers, soda crackers, mini carrots, chocolate graham crackers, vanilla wafers, or (my grandbaby Jacoby’s) Teddy Grahams.  Teddy Grahams come in honey, chocolate, chocolate chip – and Jacoby hasn’t met one yet he doesn’t love.

Applesauce Dip

Applesauce Dip

The Many Benefits of Eating Local

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The Complete Idiot's Guide to Eating Local

The Complete Idiot’s Guide to Eating Local

Every now and then, on each of my blogs, I will take an old post (or review) and give it new life – bringing it into the present day, when relevant. Since eating healthy and supporting our local communities could not POSSIBLY be more relevant to our present day, I’m revamping a review of a book I was sent a few years ago (It is, of course, still available on Amazon… in fact, the last time I checked the paperback book was under $5!)

Rather than a cookbook, which I typically review on the food blog, this book is more of a live longer, be healthier, help your community, and protect the environment type of book. If that’s your cup of tea (and how could it not be?!), this ambitious and fascinating book is for you.

After reading The Complete Idiot’s Guide to Eating Local (Amazon link) my first thought was, “I wish this were required reading for everybody. Everywhere.”  Of course, I  have on idea how one would go about enforcing the reading assignment, but I think someone should give it a try.

Seriously, when is supporting local farmers NOT a wonderful idea?  When is eating healthier foods NOT a wonderful idea?

As I said, I am revisiting some books, recipes, and articles and placing them in the spotlight thanks to the Pandemic. I get as tired as anyone when people try to imply that only unfit people with pre-existing conditions can get COVID or its variants. Poppycock!

Do people who are out of shape, overweight, or have pre-existing conditions have a harder time with the virus than others. Well, obviously. Sorry to be so blunt, but sometimes common sense comes into play. Yes, even fit and otherwise healthy people can be knocked off their feet with this (or any) virus. However, study after study has proven that those who are overweight or have pre-existing conditions tend to be hit harder.

This isn’t just true of the Coronavirus. It’s true for any disease from influenza to cancer. When we stay as healthy and near our ideal weight as possible, we don’t just make ourselves healthier today, we give ourselves more of a fighting chance when something ugly knocks on our door.

If your imagination is as crazy as mine, think of it in terms of a zombie attack. Picture 240 zombies strolling through town with nothing but eating brains on their mind. As if right out of a movie, cars, buses, planes, helicopters. all forms of transpiration no longer work. Heck even all the bicycles have disappeared.

Who are the people who will stand the best chance of getting away and finding someplace to seek refuge?

The healthiest and most fit. Common sense, whether we’re talking about zombies, viruses, or just about any ugliness you can think of.

If the pandemic has taught us anything… and I like to think it has… it’s this:

  • We have got to be prepared for anything that comes our way. This means mentally, physically, and (although I fail particularly miserably with this one) financially. Please don’t ask me to start saving money, I’d stand a better chance in a room with the 240 zombies.
  • We need to look out for one another.
  • We should always do our part to keep our community strong.

The Complete Idiot’s Guide to Eating Local (Amazon link) is here to help us check each box.

Product Description

Supporting local farmers has really grown on people-and here’s the guide to doing it right.

There are so many great reasons to shop for and eat locally grown or raised foods, including freshness, taste, energy conservation, and supporting small business owners. That is why tens of thousands have made the switch to local foods. Now families and communities are enthusiastically supporting farmer’s markets, artisan dairy farmers, cheese makers, family farms, local vineyards, and local livestock. Food expert and nutritionist Diane A. Welland explains what local eating is and isn’t and how anyone can move toward a more sustainable way of eating. It covers: Types of foods considered local; what is in season when; Storing foods; Money saving tips.

• A practical approach for a challenging endeavor.

• Includes a complete overview of local eating across all 50 states.

Front to back, The Complete Idiot’s Guide to Eating Local (Amazon link) is an education in wholesome eating. You’ll learn things you never knew you didn’t even know! (Say that three times fast…. but not in front of you cat. They can be so condescending.)  You’ll find ways to feed your family healthier meals, and yes, to do so on a budget.

From the Back Cover:

You want to eat healthy, fresh foods, and at the same time, be good to the environment.  But it’s a challenge to know what is available, when itis available, and where you can get it locally.

You can find your favorite foods – and discover new favorites – without headaches and a tank of gas.  The next best thing to a personal tour through your local farmers’ market, this helpful guide gives you:

  • A primer on why eating close to the land not only rewards you with incredible food, but also supports your community and your planet.
  • A look at heirloom vegetables, seasonal fruits, fresh meats, and dairy products, and other local food near you.
  • Tips for shopping local at food festivals, CSAs, U-picks, and even supermarkets, plus advice on food foraging.
  • Suggestions for making the most of your harvest, including 25 regional recipes highlighting local specialties.

Favorite Regional Recipes include Wild Blueberry Muffins, Pennsylvania Dutch Chow-Chow, New York State Apple Pie, Maryland Crab Cakes, Southwestern Stuffed Jalapenos, California Avocado-Almond Salad, Texas Chili, and many more.

I’ll leave you with an excerpt from this outstanding book. It’s from a section titled, Fresh Food Tastes Better… which is a delicious fact:

Local foods, because they’re ripened on the plant rather than in storage, develop high levels of aromatic compounds that help give the food its characteristic taste and heightened flavor.  This is most noticeable in fruits, where the intoxicating scent of fresh-picked strawberries or peaches can signal the start of the season even before you pop one into your mouth.

Another reason why local food tastes better has to do with the timing.  The longer a food travels, the more flavor and aroma compounds it loses during transit. Because produce is often brought to market within 24 hours of being picked and is at the peak of freshness and ripeness, this isn’t an issue for local farmers.  It may, however, be a big concern for food traveling from California to New York.

Finally, local produce tastes better because it is better, inherently. Over the years, supermarket produce varieties have been chosen for their ability to be shipped long distances and withstand harvesting equipment, bulk handling, and processing.  They’re bred for sturdiness, stability, and looks, not taste.  As a result, we’ve gained the ability to have peaches in the dead of winter and apples in April, but at what cost?  Bite into any of these off-season fruits, and you’re likely to find a dry, mealy texture with only a hit of its natural flavor.

On the other hand, local foods are just the opposite.  Small farmers care most about taste, quality, and diversity of crops.  Raised according to the natural seasons, local produce is picked at the peak of flavor and ripeness and quickly transported for a quick sale.  -The Complete Idiot’s Guide to Eating Local, page 20

The author explains the local food movement, how near or far is considered local, what is and is not organic, how eating local is best for your health, how eating local builds a stronger community, how eating local helps our planet. You’ll get a complete education on produce as well as meats, dairy foods, and eggs.  There’s also a lot of great advice about freezing and preserving fresh local delicacies so you won’t have to even look at the produce in the stores during the winter months.

This is a wonderful and timely book and I recommend it wholeheartedly.

Read more about The Complete Idiot’s Guide to Eating Local (Amazon link) and grab your own copy while it’s so uncommonly cheap! (See… I can make good financial decisions. Sometimes. Okay, once a year. Maybe.)

Hamilton Beach Juice Extractor: Arming Your Kitchen for Greater Health!

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While almost everything about the Pandemic has been tragic, hideous, ugly, and negative in every way – a few small benefits can’t be overlooked.

Most of us will never take anyone in our lives for granted ever again – young or old, I truly believe our loved ones will be cherished more than ever before. I also believe we’ll be more apt to be more thankful for the simple joys in life, things we once took for granted, like simply going out for a hamburger with your spouse or shopping at Target with your daughters.

Another benefit, I believe, will be a lot more people getting serious (really SERIOUS) about their health and weight. COVID, like so very many diseases, did not and does not discriminate when it comes to its victims BUT it most certainly does more damage to those who are older, those with pre-existing diseases, and/or those who are overweight.

Many people are realizing that the time is now (past now, if we’re being honest) to get in better shape and lose excess weight where it may lurk.

Fortunately there are a lot of healthy kitchen tools and small appliances that make it easier to eat and live much healthier. Juice extractors, for example, are one of the easiest, fastest, and most efficient ways to make sure we’re getting all the fruits and vegetables we need in our diet.

I am as big a fan of smoothies as anyone in the world, but even I admit that they can tend to be pretty high in calories. When it comes to juicing, you can get the benefits of the vegetables and fruits without all the extras we put in our smoothies.

The beauty pictured here is the Hamilton Beach Big Mouth Juice Extractor and it is one of the best on the market.

Features

  • Fits whole foods – for less pre-cutting
  • Easy to assemble and store
  • Powerful 800 Watt motor
  • Dishwasher safe parts
  • Includes recipes, tips and juicing cup
  • Extra-large pulp bin lets you juice longer – use pulp in recipes or for composting

Product Description

Tired of those expensive, sugary juices filled with preservatives and questionable additives? Ready to retire your old juicer and upgrade to something better? The Big Mouth Pro Juice Extractor can take nutrition to the next level and help you kick-start a healthy lifestyle.

Eating healthier and incorporating fruits and veggies into snacks or meals doesn’t have to be boring, expensive or time-consuming. In no time flat, before you can say “over-priced juice bar,” the Big Mouth Pro Juice Extractor extracts the juice from a whole apple. This kitchen staple and secret weapon proves that there’s a fast, easy way to add more produce into your daily diet. What’s more, there is no need for adding sweeteners or preservatives, making juice the ultimate healthy drink.

Rated a “Best Buy” by a leading consumer advocacy publication, the Big Mouth Pro Juice Extractor flawlessly performs the task of extracting juice from whole fruits, vegetables, citrus fruits and tomatoes with efficiency and speed. Equipped with a powerful 1.1 horsepower motor, an extra-wide feed chute and a stainless steel cutter/strainer, it quickly processes whole fruits and vegetables — with no pre-cutting — to produce invigorating, healthy juice.

See Hamilton Beach Big Mouth Juice Extractor (Amazon link) for A LOT more information.


15 Best Free Apps for Eating Healthy on a Budget

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Maintaining a healthy lifestyle can definitely be a challenge at times. With fast-food chains like McDonalds, Burger King, and Wendy’s on every corner, the temptation to stop and get a quick bite to eat is something that everyone has in common.

Fortunately, in life, while you can’t control everything, you can most definitely control the food you put into your body.

Of course, it’s okay to splurge every now and then, but if your diet mainly consists of processed foods this can and will be very detrimental to your health. Even though you may not see the effects right away, in the long run you will be more prone to various types of illnesses that can be a great threat to your general health. That being said, there is no better time to take control of your health by finding ways such as downloading healthy food apps to create a more balanced diet.

Due to the fact that the health and fitness lifestyle has become more popular than ever, it only makes sense that the number of health and fitness apps would skyrocket too. It’s 2019, and there seems to be an app for just about everything! So why not download an app that can transform your diet and help you live a healthier lifestyle? These apps can virtually do everything! Some can track your heart rate, the number of calories you eat, provide you with personalized meal plans and so much more. Having these apps is almost like having a personal trainer or nutritionist in your pocket. 

So instead of spending hundreds of dollars on a personal trainer or nutritionist, you can simply download apps that can basically do the same thing. Feel free to utilize or download the various apps that Wikiby has found to help you keep your general or specific diet on track and so that you can crush your fitness goals by the new year. 

15 Best Free Apps For Healthy Eating On A Budget

Infographic Credit: WikiBuy.com

A Wonderful Gluten-Free and Vegetarian Cookbook: Whole Bowls by Allison Day

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Whole Bowls Cookbook by Allison Day

Whole Bowls Cookbook by Allison Day

When I had to quit eating wheat and gluten (as well as cooking, baking, smelling, and dreaming about them), I had to adopt and adapt. Adopt a new way of eating, cooking, and serving meals and adapt to every single change or be a miserable cuss.

I have no intention of being a miserable cuss… so adapt, I did!

One of my favorite sanity savers and means of serving meals became (and remains) “Bowls.”  Some call them Buddha Bowls and others call them even fancier names. Me.. well I’m a simple gal from Kentucky, so Bowls suits me just fine.

My middle daughter, Brittany (who happens to be a beautiful vegetarian – more about her here!), knew how much Bowls mean to me and gifted me with the gorgeous cookbook you see here, “Whole Bowls: Complete Gluten-Free and Vegetarian Meals to Power Your Day.” This cookbook could not be more up my alley! Not only are there MANY (countless, really) great gluten-free recipes but they’re ALSO vegetarian, meaning I can make them for Brittany to enjoy as well.

Only fair, right? After all, she bought the book!

Above, I referred to the recipes in this cookbook as “countless.” Obviously, the actual recipes can be counted – I’ll tell you why I insist on calling them countless! Each and every recipe in Whole Bowls can be tweaked and switched up to your individual tastes. For example, “Loaded Baked Potatoes with Baked Beans and the Works” (page 157), calls for russet potatoes, you can easily use sweet potatoes. If a recipe calls for quinoa, you can use brown rice.. if a recipe calls for white rice, you could use cauliflower rice… and on and on. I would recommend making each recipe exactly as given – but, after that, get creative. It’s your Bowl, after all!

There are also recipes for out of this world sauces that can be incorporated into the bowls they’re recommended for as well as other bowl recipes (whether in or out of this particular cookbook). A few of the sauces are Pumpkin Seed Sauce, Homemade Mayonnaise, Balsamic Glaze, and a Chive Oil (page 109) that is extraordinary on just about anything and everything. In fact, I have a special glass bottle in my Amazon cart I’m buying solely for keeping some of this oil made up and handy.

I love that author Allison Day has made Whole Foods such a gorgeous cookbook (they’re somehow more enjoyable to use, aren’t they?) and that the recipes are completely gluten-free. I also love that they’re basic – deliciously creative, but yet “doable.”

{Continued Below…}

Other AMAZING Recipes Include:

  • Mac and Cheese with Smoked Tofu and Baked Tomatoes
  • Mediterranean Pasta with Arugula, Peas, Yellow Tomatoes, and Feta
  • Roasted Pears with Whipped Goat Cheese and Maple Pine Nut Brittle
  • Hummus
  • Coconut Dreamy Whip
  • Homemade Nut Butter
  • Spring Rice Bowls with Chive Oil
  • Holiday Bowls with Stuffing, Sweet Potato Latkes, Brussels Sprouts, and Balsamic Glaze
  • Greek Mushrooms Stifado with Horseradish Mashed Potatoes
  • Miso Meal in a Bowl
  • Black Beans with Butternut Squash, Black Rice, and Chimichurri
  • Three Bean Garden Salad with Asparagus and Coconut Dressing
  • Curried Falafel with Kale Salad
  • Winter Chopped Salad
  • South of the Border Bowls with Walnut Meat and Grilled Avocado
  • And many, many, many more creative, delicious, and nutritious recipes.

About the Author


Whether you choose to eat gluten-free or the choice has been made for you, you will absolutely love Whole Bowls. For that matter, you’ll love it if you eat gluten with wild abandon! This is just a fun, exciting, and delicious cookbook. I highly recommend it to everyone.

{A few more words about Bowls below the picture…}

Bowl

A few tips I’ve picked up along the path of my relationship with Bowls:

  • If you’ve given up wheat/gluten for health reasons, to cut calories, or because you’re on a particular “diet,” you don’t have to give up flavors because of it. Get creative! Sloppy Joes, for example don’t have to have buns – they can just as easily be served over potatoes (baked, mashed, roasted..) in a bowl with pickles and onions on the side. Same with Pulled Pork or any other “sandwich” you need to deconstruct. Even Egg Rolls can be deconstructed and presented, beautifully, in bowls.
  • We all know how nutritious vegetables are or us. I won’t insult your intelligence or bore you unmercifully by going into their virtues. One of the wonderful things about Bowls is that you can “sneak” beautiful, colorful, and healthy vegetables in to the mix without compromising the taste. I love to keep avocados on hand because they add SO MUCH to bowls. They look great, taste great, and are healthy to boot.
  • Spiralized vegetables aren’t just beautiful in Bowls, they’re also filling and fun to eat. Kids, especially, love different sizes, shapes, and textures.
  • Roasted vegetables are also fun to throw into Bowls – they give a delicious contrast in flavors alongside cooked or raw vegetables and grains.
  • Bowls are IDEAL for those of us who keep and insist on using leftovers. Leftover corn is one of my favorite things to pop into bowls.
  • A “mock” KFC Chicken Bowl technique I love – Put Mashed Potatoes into the bowl(s), top with cooked yellow corn, chicken (omit if you choose), and brown gravy. I love to make and add a little vinegar coleslaw to the side, too. It’s outrageously good.
  • When buying bowls for… well… Bowls… look for wide-open bowls, usually called pasta or salad bowls.  Bowls can make a gorgeous presentation – I like to use white bowls, often, but have also fallen in love with colorful ones.
  • Bowls are ideal for breakfast, lunch, and supper. Breakfast bowls are another favorite. Potatoes, bacon or sausage, eggs, broccoli, and cauliflower bowls make a breakfast that’s worth getting out of bed early for even on a Saturday.
  • Once you go down the Bowls rabbit hole, you’ll wonder what took you so long! Again, Whole Bowls is a wonderful source for inspiration and countless ideas.


How to Pick the Freshest Produce (Infographic)

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How to Pick Fresh Fruits and Vegetables
While I have often tried to focus on healthy eating on Get Cooking, I am really revitalizing my focus. Why? Because I’m revitalizing my focus on healthy eating in my own life and want only the best for you and your family as well!
Don’t worry, I have no intention of completely cutting out desserts and even less intention of completely cutting out carbs (they’d have to pull my potatoes out of my cold dead hands… whoever they are). But cutting back on less than healthy foods while increasing healthy foods only makes sense.
I’m lucky – I’ve always been a fiend for fruits and vegetables. Especially vegetables. I’m not sure if it’s because my parents always had gardens while I was growing up or if I simply enjoy the taste of just about every vegetable imaginable. Probably a little of both.
Below is a very useful infographic from Pounds to Pocket that’ll help you determine when a fruit or vegetable is the freshest.. as in ripe for the taking!
How to Pick Fresh Fruits and Vegetables in the Store

The Keto Reset Diet by Mark Sisson (Review)

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The Keto Reset Diet by Mark Sisson

The Keto Reset Diet

Earlier my husband and I were talking about New Years Resolutions and how they relate to making powerful decisions about healthy eating.  These diet resolutions get a really bad rap simply because most people don’t stick with them. I think one of the THREE reasons is they’re looking for a quick fix rather than a lasting plan.

Big difference.

The second reason, in my opinion, people don’t stick with a lasting plan is they don’t choose one that allows for delicious food. Let’s face it, many of us are bona fide foodies (I’m raising my hand, here, and it has a fork in it) and we simply will NOT go down a road that doesn’t include good food. Period.

Third reason? This one may not seem as obvious, but I believe it’s because we don’t have a why. The how can be easy enough…. Cut out chips (How? don’t buy them.) Cut out sugar (How? Stop eating living your life like your Cookie Monster’s cousin.) Cut out diet soft drinks. (How? Put down the Diet Dr. Pepper and walk away.)

The Keto Reset Diet by Mark Sisson

We know the hows. We’ve memorized the hows! What we need to know is WHY.

  • WHY should we turn our kitchen upside down?
  • WHY should we make a change that will not only effect us but most of the people in our family?
  • WHY should we change our eating out habits and, ultimately, leave places we’ve eaten at for over half our life by the wayside?
  • WHY should we go totally against the grain… against the familiar… against what feels comfortable?

The Keto Reset Diet by Mark Sisson

The Ketogenic (Keto) Diet

You have, undoubtedly, heard of the Keto Diet. I recently published an article on Get Cooking titled, “What is the Ketogenic Diet and How Do You Get Started On It?” After reading this book review, you might want to check out this particular article for more information.

One of the most-trusted sources, online and off, for all things “Keto” is Mark Sisson.  His blog (Mark’s Daily Apple) is as popular as it is informative. Fortunately he has written a wonderful book, The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever, meaning you can have access to the information and recipes at any given time. More importantly… you’ll have access to what you need most of all – they WHY.

Mark Sisson—author of the mega-bestseller The Primal Blueprint—unveils his groundbreaking ketogenic diet plan that resets your metabolism in 21 days so you can burn fat forever.

Mounting scientific research is confirming that eating a ketogenic diet could represent one of the greatest nutritional breakthroughs of our time—and that it might be the healthiest and most effective weight loss strategy ever. Going “keto” by eating high fat, low-to-moderate protein and low-carb foods enables you to break free from the disastrous effects of carbohydrate dependency by resetting your metabolism and promoting metabolic flexibility—where your body learns to burns fat instead of sugar for energy, even when you go off plan.

Unlike many other ketogenic programs that require challenging restrictions and deprivation or offer misinformation, Mark Sisson, bestselling author of The Primal Blueprint and publisher of the #1 paleo blog MarksDailyApple.com, presents a unique two-step, scientifically validated approach for going keto the right way.  He first reveals the real secret to rapid and sustained weight loss, which is in becoming “fat-adapted” before entering full nutritional ketosis. This process allows your body to learn to burn fat more efficiently, resulting in increased and sustained weight loss over the long-term.  It takes as little as 21-days to reprogram your metabolism to burn fat for fuel, by ditching processed grains, sugars, and refined vegetable oils in favor of nutrient-dense, high fat, primal/paleo foods–and you’ll see immediate results. Next, you’ll fine-tune with Intermittent Fasting and then foray into full ketogenic eating for a further weight loss boost and improved health.

With The Keto Reset Diet, you can eat to total satisfaction by enjoying rich, high-satiety foods, and even weather occasional slip-ups. You’ll use keto as a lifelong tool to stay trim, healthy, energetic, and free from the disastrous health conditions caused by the typical American diet. With step-by-step guidance, daily meal plans and a recipe section with over 100 delicious keto-friendly recipes, this is the definitive guide to help the keto-beginner or the experienced health enthusiast understand the what, why, and how to succeed with ketogenic eating. Read More….

 

The Keto Reset Diet by Mark Sisson

As we were looking at above, in order to make a healthy change to our eating, we need…

  1. A lasting plan rather than a quick fix.
  2. Food and meals our taste buds will approve of as much as our brain does.
  3. The all-important WHY.

In The Keto Reset Diet, Mark Sisson doesn’t just address each of these bullet points, he courts them and proposes – and you’re the one with the happily ever after!

Key Chapters and Sections of the Book

Chapter 1 “The Keto Diet 101 – What, WHY, and How”

Chapter 3 “The Health, Performance, and Disease Protection Benefits of Keto”

Chapter 5 “Ditch Toxic Foods and Replace with Nutrient-Dense Foods”

Chapter 7 “Live a Keto-Friendly Lifestyle”

Going Keto: Strategies and Recipes

Recipes Include…

  • Pizza Bites
  • Sweet Pepper Nacho Bites
  • Marinated Eggs
  • Turmeric Balls
  • Vanilla Protein Fudge
  • Parmesan Crisps
  • Lime Bars
  • Creamed Spinach
  • Next Level Baked Avocados
  • Caesar Salad with Anchovies and Pancetta
  • And many more delicious and healthy recipes.

If you are looking to improve your health (whether you want to lose weight or not), the Keto Diet is a fascinating road to take. The popularity of the diet, itself, lets us know that MANY people are having great success with it.

In full disclosure, I do not adhere strictly to the Keto Diet or any diet, for that matter. Rather, I incorporate the following diets together:

  • Mediterranean Diet
  • Paleo Diet
  • Ketogenic Diet
  • Bulletproof Diet

By researching and exploring each of these four diets, I’ve found a healthier way of eating and living and, quite frankly, I feel better than I ever have. I buy each book that addresses these diets and am constantly learning and arming myself with information.

I couldn’t recommend strongly enough that you do the same. We’re only as healthy as we eat – I hope that 2018 will be the year you don’t just read or believe these words but will fully live them out.

The Keto Reset Diet is an excellent addition to your own healthy-eating arsenal.

The Keto Reset Diet by Mark Sisson The Keto Reset Diet

Note: I received this book from the Blogging for Books program in exchange for this review. The opinions are entirely my own.