Keep Eating Simple … salads, soups, routine



Can you believe it? Here we are already several days into the new year. It never ceases to amaze me how fast time flies by. I had some pretty exciting news on January 2, after my New Year’s Day post of January 1, when I got a message that my latest recipe: Quinoa & Brown Rice Stuffed Portobello Mushroom  was being featured on the Tofutti Brand, Living Healthy Dairy Free website! Check it out. It’s so cool and I have been pumped for days … a nice way to start off my new year, for sure:

Ok, ok … so now I will now get down to business ….

Although I am careful to try to stick to my normal eating, it is obvious that throughout the holidays there were more social gatherings that I ventured out to and enjoyed.  And although at any potluck event I always bring a tasty plant-based item for the BYO – potluck – table that meets my dietary needs (and is always tasty for those not on a plant-based program), I do tend to eat a bit more than I normally would … because I nibble throughout the party time vs. sitting down to a “meal,” putting my food away and focusing on another activity for the evening. Also throughout the holidays I did indulge on a few more desserts and foods in that category that I don’t generally have every day.

So, today, although I sit here having not actually “gained back” any of those hard-lost pounds, I do notice that I set off a couple of food cravings –sweet foods (not refined white sugar but just “sweet” food choices) and, flour or those lovely flour items I do enjoy like muffins and that oh so tasty fresh bread. When I eat too much of these both make me feel bloated and lethargic and sometimes even queasy. It’s easy to give in and when I realize the cravings have hit again, I’ve managed to forget the effects that indulging has on me … so that’s how a cycle repeats itself. Our memories are short…. and so it’s easy for a cycle to repeat.

For me, I know from experience, that the only way for me to get control over my cravings is to get back to keeping it simple … eating simple foods and taking those other foods completely out of my diet. Next it’s about putting only nutrient strong plant foods into my body every day: Vegetables, Beans, and Fruit, a serving of whole grains or a potato — for me this includes my ½ cup oatmeal with berries with ½ – 1 oz walnuts for breakfast. See what I mean? I keep it super simple.


I pretty much follow the 6-Week plan developed by Dr. Joel Fuhrman ( Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss). He advocates that “The salad is the Main Dish,” and I have that saying written on a card and posted on my refrigerator. I have added a few more starchy vegetables than he suggests in his 6-Week plan into my diet, it seems to satiate me more now since I have moved from a weight loss goal to my maintenance stage. So do take at look at his plan.

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Next, I keep my meals very simple and pretty much based around soups and stews and chilies because you can pack a lot of plenty veggies — nutrients —  into a soup or a stew. Also, you make it in one pot! I also use my Vita-Mix to make soups. So along with my salad, and a serving of quinoa or brown rice or  a sweet potato. I have a very simple, filling dinner.

So, here are my next 5 tips:

1.  Keep It Super Simple (KISS):

2.  The Salad Is The Main Dish:

3.  Eat Hearty Vegetable Soups or Stews

4.  Remove The Foods From Your Diet That Set Off Your Cravings

5.  Incorporate these foods into your daily diet:

  • At least 1 huge and 1 regular salad per day (salads should contain power greens: a mix of leaves of spinach, red and green chard, kale and cabbage, as well as onions, mushrooms, tomatoes

  • At least 4 fruits per day
  • As many cooked, non-starchy vegetables you can eat (broccoli, cauliflower, eggplant, onions, carrots, kale, peppers, zucchini, onions, mushrooms etc.)

  • At least one cup of cooked beans/legumes/lentils

  • 1-2 tablespoons of raw nuts or seeds (try to have walnuts and ground flax seeds daily—these are good sprinkled on salad)

  • No more than 1 cup of cooked whole grains or  potato (you could have ½ cup cereal in the morning and a small sweet potato)

Cheers, Karen

About karenlynnesnyder

I support others to better health through plant-strong eating and healthy lifestyle choices. I hope my information here helps you with your journey.
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