I have found that it’s the little things that often make all the difference. And, when done faithfully, add up to a much healthier life with little or no sacrifice. Here are my top twelve.
1: Never grease another cookie sheet before baking a pizza or anything again. You are adding pure fat, pure cholesterol. Instead, use parchment paper or non-stick Reynolds wrap.
2: In place of dairy, use plant milks like almond or soy. The results are the same in cooking and in cereal, there is about a one week adjustment period. You may experiment with different brands. A primary ingredient in milk, “Casein”, is one of the most cancer causing agents known to man. It’s true…. Research it for yourself. You will be doing yourself a favor. As a side benefit, you will reduce your chances of getting cancer by as much as 60%.
3: In place of ground beef in meals such as chili, use “Boca Crumbles.” You cannot tell the difference.
4: In place of grilling hamburger, try grilling an “Original Boca Burger” there are many other brands on the market, but this one is lowest in fat. Or, get creative with a portabella mushroom burger with a little BBQ sauce for a little zip.
5: Never ever Sauté vegetables or anything else in any kind of oil, not even olive oil. Use instead, vegetable broth, water, wine or juices. The desired result is the same or better. Remember, olive oil may have some healthy properties, but they are out weighed by the 120 calories per tablespoon of pure fat. Let’s face it, when cooking, like in the cooking shows, they say one tablespoon, but then they circle the pan at least twice and that’s at least five tablespoons! Who are they fooling? It is that pure fat that will clog those heart vessels.
6: Never cook or eat fried anything. I will show you how to bake and get a fried taste!
7: Minimize cooking with any products that have ingredients that you cannot pronounce. If you cannot pronounce it, I would leave it on the shelf at the store for some other sucker. Your goal is to cook with whole unprocessed food. Those foods that don’t have labels.
8: Never believe the hype on the packages. If it says “Healthy” of something like that…. It’s “Hype” Go to the ingredients label and the nutritional section and read. Check the total fat per serving and the serving size. Your goal is fat free or at least, less than 10% fat per serving. For example, if it is 100 calories per serving, then no more than 10 calories from Fat.
9: Bake with whole grain flour.
10: Try “new” to you, vegetables and fruits. I am still discovering great tasting options… Make the produce section the main area of focus at the store. Visit places like “Whole Foods” and “Earth fare” for more variety. Trust me, they are much more than your typical grocery store. (Although, you can find most of what you need at your local store.)
11: Start cooking using beans, lentils, and whole grains like brown rice or quinoa and whole lot more.
12: Experiment, experiment, experiment! I love good food and I love to eat! I do not want to sacrifice that... Lasagna, other pasta dishes, soups, stews, tacos, burgers, casseroles, Wraps, salads, potato dishes, and a whole lot more are out there… and all are plant based.
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