Can I get a witness?

Hi, loyal followers and casual non-committed followers! So far I have had around 1600 views on my foods that heal site. That’s pretty exciting!  I have a favor to ask all of you. I would like to post some testimonials from my tribe related to the recipes, changes you may have made in your life related to this eating lifestyle etc….

Please send me your comments and I will post them under the testimonial site.


Many thanks, now go eat a carrot 🙂

Some cold hard facts

This data is from the Cleveland clinic. It is a tidy list that defines some terms I use a lot and some you may encounter in the grocery isle when you are shopping for your Low Fat/Low sugar lifestyle items:
Label claim Definition (per serving size)
Fat-free or sugar-free -Less than 0.5 grams of fat or sugar
Low-fat -3 grams or less of fat ( my plan asks you to eat less fat per serving than this)
Reduced fat or reduced sugar– At least 25% less fat or sugar
Cholesterol-free Less than 2 milligrams of cholesterol and 2 grams or less of saturated fat
Reduced cholesterol -At least 25% less cholesterol and 2 grams or less of saturated fat
Calorie free– Less than 5 calories
Low calorie -40 calories or less
Light or lite -One-third fewer calories or 50% less fat; if more than half the calories come from fat, fat content must be reduced by 50% or more

  • U.S. Food and Drug Administration. Using the Nutrition Facts Label: A How-To Guide for Older Adults. Accessed 5/29/2012
    Centers for Disease Control and Prevention. Healthy Weight—it’s not a diet, it’s a lifestyle! Accessed 5/29/2012
    United States Department of Agriculture. Eat the Right Amount of Calories for You. Accessed 5/29/2012
    United States Department of Agriculture. What Are Empty Calories? Accessed 5/29/2012

Hippie Hippie shakes

Sure we know you can dance, but can you really shake it up…….Ha, I didn’t think so!

So I’m gonna help ya out with three very cool smoothie recipes that are so good for you Tom Cruise will be calling for a date ( the 1990’s Tom) not the creepy current Tom.

A few things you should know before we start.

  1. Get yourself a great blender
  2. Use your non-fat milk versus Hemp, almond, coconut etc……Those have more fat! Unless you are lactose intolerant or a vegan of course. But if you are concerned about fat then go fo the plain non-fat milk
  3. Drink at least one of these a day
  4. Don’t put apples in your shake as it makes them foamy and weird


The green monster ( very cleansing and nurturing to your body)

  • 1 cup of non-fat milk
  • 2 cups of spinach ( Fresh, organic)
  • 1 teaspoon of Cinnamon
  • 1/2 tsp Turmeric
  • 1 cup of fresh Pineapple
  • Handful of ice


The Protein Powerhouse ( huge energy drink and comforting)

  • I .5 cup non-fat milk
  • 2 Tablespoons of PBfit peanut butter powder
  • 1 egg
  • 1 medium banana
  • 1 tsp Cinnamon
  • Handful of Ice

( you can add more milk or less for desired thickness)

Fruity Patootie ( fresh and invigorating)

  • 1/2 cup Pineapple
  • 1/2 strawberries
  • 1/2 Kiwi
  • 1 cup sparkling water
  • 1 med banana
  • lemon juice big squeeze
  • Mint or parsley is thrown in!
  • Handful of Ice


Try at least one of these for the next 5 days. I would have one as a mid morning snack. I really look forward to them and they fill me up! The good news, they fit the rules very nicely. Let me know how you like them!

So do the Hippie Hippie shake!





My big high fat and high sugar weak spot

Well, I won’t eat him but I’ll sure kiss his face. He is fat, sweet and calorie-free. img_3722

Raleigh, my new grandson!


This post is actually about breakfast. I will ask for a pass on the grandbaby post as it’s an Oma thing….couldn’t be helped!


So I wanted to get some good nutrition this morning as I was feeling a bit out of balance. This is because for the last 72 hrs I’ve been up at odd hours and not moving or sleeping as I typically do. This was due to Raleigh’s birth.

When I think of food I always think,

1. How much fiber

2. How much sugar and fat

3. How many vegetables can I get

4. How much protein can I get

I wanted to offer the following pictorial of this morning’s breakfast!


Raw ingredients- Salsa Verde, Eggs, Spinach, Tomatoes, non-fat plain yogurt


fry the tomatoes  (Spray olive oil)


Low-fat low sugar, high fiber tortilla


the final product



With this meal, I covered all of my nutritional needs. It is a near perfect meal for my plan.

Try it! You can add of course many vegetables. I would suggest peppers, mushrooms, and onions.

I hope you like it




Centuries ago in a land far far away…..


Sugar – the real stuff, was straight from the cane- It was rare and precious as gold.

But today it is the center of every celebration- When we think of a treat we think of sugar. This is a problem for our nation and our future as a healthy society! The more we eat the fatter and sicker we become.

The problem with sugar isn’t the obvious stuff like cake and pie, it is the hidden stuff we don’t think about or even imagine. Much research has been done regarding the effects of sugar on our health. It is well studied. The end result is that we know it causes Type 2 Diabetes, heart disease, inflammation, and cancer. When you think about that list of illnesses why would you ever eat it? The answer is that we are truly addicted!

As I said in the first installation about sugar we eat about 100lbs of added sugars a year as Americans.That equals twenty-five 5lb bags…..

It is reported that the food manufacturers have “sugar-jacked” the food supply, adding sweeteners to virtually every process food we eat.

So, my friends, it is safe to say our food supply has changed. It is not like the old days. Here are some statistics to think about:

In 1973- 13 % of men and 17% of women had a BMI >30

by 1980-18% of men and 25% of women had a BMI>30

By 2003 -32%of men and 35% of women had a BMI>30

So what happened? I believe it is the insidious practice of added sugar and fat to our nation’s foods. I believe it is the choices and the availability of fast food. I also believe we have stopped cooking at home and a good majority of us have forgotten how to cook for our families.

Mom and Dad are busy, exhausted and overburdened by many things. Grandma and Grandpa don’t live with families anymore.

We have put ourselves and our well-being aside to make money and raise super talented overachieving children. We have dismissed creating a life for our family and replaced it with achieving our goals.

So I say the obesity and health crisis in this country is a multifaceted problem. There are things we need to change. Let’s start with you and your families health.

This week’s homework?

  1. Read every label and do not eat any food with over 5 grams of sugar per serving. I would like to hear what you find and what surprised you.
  2. Cook dinner for your family at least three times this week Using all of the rules.

The rules:
No Alcohol( High in sugar)
No soda/ only lemon water and lots of it!
No foods that have over 2 gm of fat per serving
No foods that have over 5 grams of sugar per serving
40 grams of Fiber every 24 hrs.
All food is organic if possible



Sugar, Oh sugar Sugar, you are my candy ……….



Who doesn’t love Sugar? I know most of us do. It’s so yummy! So back in the day, the biggest worry about to much sugar was your teeth. When I was a kid no one ever spoke about weight gain or other maladies caused by sweet treats. That was then and this is now. And what we know today is that this substance is addictive and extremely over -used as well as very unhealthy for all of us.

I would like to start a series of short entries about sugar and what the problems are with this sweet fan favorite.

Sugar overload

As Americans, we consume a tremendous amount of sugar. Statistics say we eat on average 33 teaspoons of sugar a day. That equals about 100 lbs annually! Much of this sugar is hidden in the foods we eat. Some of it is not hidden at all. Some of it, we simply just eat, knowing it is going to harm us. That is an addiction and a problem if we do this without concern and moderation.


Blood sugar 101:

So how does sugar impact your body? So let’s say you are having a lunch of a turkey sandwich. As soon as you stop eating your body starts breaking down the carbohydrates- the lettuce, tomato, and whole wheat bread ( hopefully) into glucose. Because glucose is a type of carbohydrate- a sugar. The glucose races through your blood stream prompting your Pancreas to produce insulin. Insulin takes the glucose in your cells and out of your bloodstream and delivers it to your cells. Insulin also helps convert the protein and fat into fuel. But make no mistake Glucose is number one as the most useful form of energy. It is your brains favorite and most helpful fuels. So what’s the big deal? Sounds like it’s good to eat sugar right? Wrong.

If you eat a lot of sugar over time your body will become insulin resistant. This is also known as a prediabetic state. This causes your pancreas to slow down and not make enough insulin to get the job done. If you continue your over consumption of sugar you will put yourself at a higher risk for diabetes.  You also significantly increase your risk of heart disease and stroke.

So stop eating your weight in sugar, you’re sweet enough!

The Roasting of the roots

The veggies are organic and of the root variety …It will be a hit tonight at Sunday dinner.

Here is the deal:

1. Spray pan with spray olive oil on top of tin foil

2. Sprinkle salt and pepper as well as garlic and rosemary on the bottom

3. place the veggies on top

Sweet Potatoes, Red beets, Carrots, and Onions

4. repeat step #2

Roast covered with Tin Foil at 375 for 90 minutes.

Place leftovers in a covered dish and eat all week long over brown rice.

Yummy for your tummy


I cannot believe I ate that!

So many people have moments of regret about food. It seems as if we torture ourselves at times when we have a lapse and eat things we know are not good for us. But we need to remember that this is a marathon not a sprint ( as they say). Life is messy and we are not machines that can be programmed to never fail. I am afraid our algorithms are just not perfect.

But what are the triggers? I know for one when I drank it was the alcohol that gave me convenient amnesia that I didn’t need to care about what I ate. After all, this was a special occasion ( weren’t they all)……..

I was with a friend the other day and she had a glass of Champagne. This wasn’t typical for her and while she was drinking the Champagne she reaches over and had some cheese and some chips. Not that that is the end of the world but afterward she said ” I just ate all of the cheese and chips, I can’t believe I did that! This is a familiar situation for all of us.

I’ve heard of folks that smoke cigarettes when they drink. They don’t smoke typically but the alcohol somehow gives them permission.

Alcohol is a huge trigger for food issues. So just don’t do it!

Some tips on going out for a “drink”

  1. Eat before you go
  2. Order a soda and lemon
  3. Learn to enjoy the company
  4. Feel good that you didn’t drink your calories
  5. Know you can drive your car without concern
  6. Know you can help someone else if they need a ride
  7. If you have a drink then follow it up with a glass of water.
  8. Never have more than 1-1/2 oz of alcohol per hour
  9. Think about have a non-alcoholic beer i.e. O’Douls amber, it isn’t bad at all.


However, my friends if you are following my plan….your not drinking at all.



Sweet spot in Seattle…ooh la la Loulays

When you have an invitation to dinner and drinks that’s a good thing right? Well, the other night my colleague and I had a dinner meeting. Now back in the day ( 2 years ago) this would mean cocktails and little thought about ingredients…just bring it on!

That was the old me, the fat unhealthy me ( see earlier posting of the picture) The new me had another plan.

When we arrived at this very hip new spot in downtown Seattle, we were greeted, coat checked and seated. We were watered and offered menus…then the dreaded “can I get you anything to drink to start off”.  Now there was a time I would have ordered a Vodka Martini three olives dry. But not now…..

Our waiter was a very sweet, 30 something guy and anxious to please. But I think we threw him a curve ball when we ordered pots of tea. In case you were not aware pots of tea are the official drink of old ladies. He attempted to persuade us toward the interesting and overpriced non-alcoholic concoctions, but we held fast. Especially when my work mate reassured him we would take care of him tip wise as if we had racked up a big bar bill. He was visibly pleased.

The post tonight, however, is really about the food. Loulays is a beautiful restaurant located on 5th and Union downtown. It has an ambiance of older well-established restaurants but in fact has been there less than 2 years.

When I go into any restaurant these days I find the higher end it is the more willing they are to modify the preparation of your meal. This is wonderful as it increases my choices considerably. I ordered the trout and changed it so it would fit into my rules:

The Menu


Salad with fresh greens and vinaigrette on the side. I only drizzle about a teaspoon of any dressing on my salad and sometimes will simply put salt and pepper and squeeze lemon on top. You would be surprised at how great that taste!

Main course

Trout with Brussel sprouts and Sweet Potato puree.

 Here are the modifications I asked for
  1. Sear Brussel sprouts in a 1/2 teaspoon of oil and add water if needed
  2. Braise trout on grill or spray oil
  3. No brown butter sauce on Trout
  4. Put only a small amount of almonds on top ( they added more than that as you can see but this was easily corrected)
  5. I took the skin off myself at the table.
I will tell you that the modifications I made saved hundreds of calories on this meal and came close to keeping my fat content within goals of my eating plan.
Our food was delicious and our waiter James was fantastic.
I would make some recommendations when you go out to eat:
1. Always have the warm bread ( no butter or oil)
2.Avoid red meat, lamb, Salmon, Mackerel( high in fat)
3.Always get the dressing on the side and always have a vinegarette
4.Always get more vegetables added to your order
5. Ask how things are prepared and request modifications.
6. Avoid chicken skin or other skins.
Posh tri-level fixture is known for chef Thierry Rauturaeau’s creative spin on classic French cuisine.
Address: 600 Union St, Seattle, WA 98101