Category: cooking

Quick and Healthy Summer Meals: Smoothie, Buddha Bowl, and Light Snack

“Plants are infinite – this diet isn’t limiting and there’s so much more to explore! That’s what excites me about it most.” – Denai Moore on the Simply Vegan Podcast

As much as I love to cook, there are days that I am not able to spend as much time in the kitchen as I’d like. As Summer heats up, so does my calendar. Outdoor pickleball is now in full swing, as well as long bike rides and lazy pool days. We love to be outdoors, enjoying the weather and our community, but eating healthy is still important to us. To make things easier this year, I have three staple meals that I prep for, and rely on during the week if my time runs short for cooking. They are all super easy and packed with healthy nutrients to keep us satisfied, healthy, and full.

BREAKFAST:

I need to be on the courts by 8 AM most days and hate to play sports after eating a meal. I don’t believe in skipping breakfast and do need the nutrients to power through my sessions. Most days a simple nutrient-packed smoothie keeps me full and satisfied for hours. In order to be prepared for this breakfast, I always have frozen organic berries on hand, as well as other mixed organic fruit options. I always have a container of green leafy vegetables on hand as well as frozen broccoli florets.

Basic Elements of Smoothie

  • Protein
  • Green vegetables (kale or spinach, sometimes broccoli)
  • Nut milk (unsweetened)
  • Fiber (in addition to what is in the fruit and vegetables, I add 1 date, 1 kiwi, OR 1/2 banana, all high in fiber)
  • Fruit (fresh or frozen berries, I like frozen because it chills the smoothie)
  • Seeds (hemp, chia & flax)
  • Red Beets (cooked)

Breakfast Smoothie Recipe

  • 1 cup of baby spinach in your blender
  • 1 tsp each flax, chia and hemp seeds
  • 1 red beet (I buy the cooked organic ones)
  • 1 cup frozen fruit (I used mixed berries)
  • 1 date
  • 1 peeled kiwi OR 1/2 bananna
  • 1 cup unsweetened nut milk (I use almond milk)
  • 3 tbsp unflavored Complement pea protein (optional)
  • Blend and serve (This will thicken if you don’t drink it immediately due to the chia and flax.)

DINNER:

We eat our main meal of the day at lunchtime, as it’s better for our sleep. We like to eat lighter later in the day, so lunch is our dinner meal. My favorite go-to, easy meal is known as a buddha bowl. Generally, a buddha bowl is an easy to assemble meal, using what you have on hand. Very often people utilize their left over food to ensure nothing goes to waste. In order to be prepared for buddha bowls, you need to have certain items prepped and ready. I like to prepare a cup of farro and store it in a container for use in our bowls. I also love to have some french lentils cooked and ready. Canned chickpeas, black beans and lentils are also great to have.

Basic Elements of Buddha Bowls

  • Base (Whole grains and greens, our favorites are farro, brown basmati rice, quinoa. We also love baby spinach or Japanese kale)
  • Protein (We are vegan, so we use canned chickpeas or tofu)
  • Vegetables (Any you’d like to add in, or have left-over)
  • Sauce (We are oil-free, so I look for vegan recipes and remove the oil)
  • Toppings/garnishes (We use seeds for toppings, flax, hemp, pumpkin, etc.)

How I Assemble the Buddha Bowl

  1. Layer 2 bases at the bottom of your bowl, for example, 1/3 cup farro and 1 cup baby spinach.
  2. Arrange vegetables on top of the grain. (I use leftovers mostly, but my favorites are chopped roasted baby peppers, broccoli, or carrots. As many as you like, I generally select 2. I also like to chop some cucumber to put into my bowl for some added crunch.)
  3. Add your protein. (I select 2, generally chickpeas and grilled tofu.)
  4. Add your toppings (I sprinkle 1 tsp of sesame seeds, hemp seeds, flax seeds, or pumpkin seeds on my bowl.)
  5. Separately, make your dressing, or get your purchased one ready by shaking.
  6. Drizzle 2 tablespoons of dressing over bowl and enjoy. These bowls are so refreshing, especially this time of the year.

SNACK MEAL

Our last meal of the day is something light. In the winter, we eat soup as it’s easy to put together. It is also easy for your body to digest soup before bed. In the warmer months, we often eat a chopped salad with berries, pomegranate seeds, tomato, pistachios, cherry tomatoes and chopped cucumber. We use fresh squeezed lemon juice for our dressing. I purchase a family-size container of organic salad greens. I wash and spin this dry, ensuring to dry the greens thoroughly. I then assemble the salad in a large bowl, or lasagna pan. I like to put the salad together without dressing, so we can grab it quickly during the week. This premade salad lasts about 3 days in the refrigerator without dressing.

As you can see, these three meal options are super easy to prepare and eat during your busy summer days. Of course, you can add in freshly cooked meals as your time allows. Homemade bean burgers are a quick and easy favorite for us. Eating healthy doesn’t have to be hard, tasteless, or boring. Just purchase and prepare a few staple items and you’ll have easy meals available to quickly assemble all summer long. These options are all delicious and the possibilities of ingredients are truly endless as there is so much fresh, seasonal produce to select from.

I hope you enjoy these meals. Please reach out and share some new ideas with me for quick meals. It’s important to stay on track for healthy eating, something that in the past I struggled with. Planning ahead does make things easier for me. Feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

Family Memories: Plant-Based Sunday Sauce Recipe

“Food for us comes from our relatives, whether they have wings or fins or roots. That is how we consider food. Food has a culture. It has a history. It has a story. It has relationships.” – Winona LaDuke

I often think of cherished moments shared in the kitchen with my family. The experience of cooking together, not only resulted in delightful meals, but has also forged enduring memories that hold special places in my heart. I can often feel the presence of my mother, grandmothers and aunts when I’m in the kitchen. Sometimes it’s the smells of a favorite recipe that takes me back, sometimes it’s the tastes, but it’s always so comforting to feel them with me. Food can evoke so much joy, both in the preparation of and gathering around the table to eat together.

These days, I’m eating differently and I’ve been challenged to feel that connection. My family recipes all include meat, dairy and eggs, so I’ve been trying to forge my own path in the plant based world without them. I know I am creating new family memories for my children and grandson, but also know my family misses some of our family staples. I’ve been trying hard to recreate those recipes, but it has not been an easy task. I know that it can be done and will continue on this journey and plan to collect the recipe for my children, along with the original family version.

Cooking has always been a big part of our family. When I was young, I used to wake up every Sunday morning and smell onions browning. That’s how I knew it was Sunday and a dinner of traditional German food was on the menu. Roast Pork with Spaetzle or Sauerbrauten with Potato Dumplings were staple Sunday dinners. My grandmother, Maria, would be joining us at the table and sometimes my cousins would join us a well. The table was always set with mom’s china and fancy glasses. To this day, whenever I smell onions browning, it takes me back to those childhood Sundays.

Growing up, my neighbor Rita was also a fabulous cook. Rita was an Italian immigrant, newly in the country and when sitting on the porch of our city row house, I could smell incredible smells coming from her front door. She took me in and taught me how she created her famous Sunday Sauce each week and boy was it fantastic. When I married, I began our own tradition of Sunday Sauce, something that continued up until this January, when I made the final shift to whole food plant based eating.

There have been so many great cooks in my family and life, whose memories are now seared into my heart, attached to the dishes and tables we shared. I wish they were all still physically here with me on this next part of my journey, but know they are always in my heart. I often do feel their presence in my kitchen, their gentle hands guiding and encouraging me forward.

The first family meal I worked on to upgrade, by popular request of my children and grandson, was Sunday Sauce. Gone are the days of cooking it over slow heat with short ribs, sausage and pork ribs. Gone are my famous meatballs, my grandsons favorite, though I would make them for him if he asked, but I prefer not too. I’ve been experimenting with Sunday Sauce for a bit now and think I’ve come up with something that works for us. I am sharing the recipe below and hope you enjoy it. If you change something to make it better, please do share back with me. I am still experimenting with a few things, but believe this recipe is ready to be our families next Sunday Sauce dinner.

I think Rita would be proud of this plant based version of pasta with meatballs. I am working on a different mixture using walnuts and mushrooms as well, but have been pleased with this version. The meatballs are delicious in the air fryer and I don’t use oil when cooking them. The lentils pack a protein punch and I use pasta that is fiber rich and also has protein. I have been experimenting with homemade noodles, but haven’t yet perfected anything there.

I hope you enjoy cooking and playing with ingredients. That is where the memories are made. I hope to create new recipes that embody the essence of our family originals to ensure my family that plant based eating can be delicious, nutritious and healthy.

If you wish to speak with me about this post, or recipes shared, please feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Remember, I am newly on this path, so encouragement is always welcome when it comes to recipes and cooking. Thanks for reading and have a great week.

For other cooking posts I’ve written recently, please see Cooking to Nourish Your Mind, Body & Soul and Cookbook Recommendations.

Mother’s Whisper

Your mother is always with you…
She’s the whisper of the leaves
as you walk down the street.
She’s the cool hand on your brow
when you’re not well.
Your mother lives inside your laughter.
She’s crystallized in every tear drop.
She’s the place you came from,
your first home…
She’s the map you follow
with every step that you take.
She’s your first love
and your first heart break…
and nothing on earth can separate you.
Not time, Not space
Not even death
will ever separate you
from your mothe
You carry her inside of you

-Deborah Culver

Mother’s Day is rapidly approaching, I felt it long before I knew the actual date. Missing my mother is something I’ve grown into, but not something I adjust to. I know how much I was loved, but felt ill prepared for the day I’d go on without her. Yet, here I am four years into this journey.

I’m a very nostalgic person at my core. I have strong memories that live inside me and I try to share them here on this blog, especially in my older cooking posts. Here is one such example, Isn’t it Ironic. Or, This is Us which talks about holding on to those items that have memories connected to them. Finally, my Mother’s Day post from back in 2018. Not much has changed, except I won’t be serving meat based meatballs this year. I do have a nice vegan version of meatballs to serve over zucchini noodles though.

I’ve learned along the way, that the best gift to give, or receive, is the gift of time. Spending time together means more to me than any flowers you send, though I love flowers. I do, however, love giving and receiving gifts that carry special meaning and memories. When it comes to Mother’s Day gifts, I always tried to attach that sentimentality to my selections. These are a few of the things I’ve been looking at for myself this year, all connected to family traditions, memories and of course, health.

*I only share things I personally love, whenever sharing items, and if you purchase through these links, there is no additional costs incurred to you. I may receive a small compensation from Amazon, which offsets the costs of running my blog, so thank you for your support.

Mother’s Day Gift Guide 2024

A Loving Table:Creating Memorable Gatherings, Kimberly Whitman

A truly stunning coffee table book that carries such a beautiful testament to family traditions. Beautiful photographs and words, take us on a journey. Inspiring tables and entertaining styles of 34 tastemakers in their regions or society at large show how they keep traditions passed down from mothers and grandmothers alive in their families. Each style maker shares tips and lessons in entertaining that she learned from the women in her life. Tip boxes from each generation will help the readers learn from them and use their ideas, or even better create their own traditions. This book pulled at me from the start, but the fact it was published on my birthday, made me feel all the more connected.

Fitbit Versa 4 Fitness Smartwatch with Daily Readiness, GPS, 24/7 Heart Rate, 40+ Exercise Modes, Sleep Tracking and more

I’ve been wearing my Fitbit for years and truly think it is the best gift of health you can give to anyone in your life. What get’s measured, gets improved and this watch allows me to measure my daily activity, heart rate and more. The most important measurement for my health journey has been my sleep tracking. I have really improved my sleep through awareness. I have written about the importance of sleep on my blog several times. Consider visiting one of these posts to learn more – Sweet Dreams and Sleep Your Secret Weapon.

Ninja BL770 Mega Kitchen System, 1500W, 4 Functions for Smoothies, Processing, Dough, Drinks & More

I love this system so much, I’ve bought it twice. It was the first thing I purchased when I moved to my new home and I gifted one to my daughter in law. It’s truly the best gift you can give, or get, this Mother’s Day. It is a key component of my cooking and healthy lifestyle and one I use daily. I make morning smoothies, full of healthy vegetables and fruit to start my day off strong and I use the food processor almost daily to prepare my plant based recipes. I’ve had an expensive Vitamix, but the ease of use and especially cleaning of this machine makes it the winner, hands down! It is a must have for any home cook in your life.

Maman and Me: Recipes from Our Iranian American Family by Roya Shariat and Gita Sadeh

This is on my personal gift list this year, so I hope my family is reading. A gorgeous cookbook filled with 78 delicious cook-at-home Iranian American recipes from a mother and daughter. The authors welcome you into their home, as they share their family recipes that include soups and stews, main dishes, desserts, beverages, and so much more. The book takes a unique approach to Iranian cuisine, with recipes and twists that celebrate the evolution of Iranian food in America. I have been expanding my cooking repertoire to include more international recipes and this book looks so exciting. I cannot wait to try the garlicky eggplant dip!

Pasta Grannies: The Official Cookbook: The Secrets of Italy’s Best Home Cooks

In NYC, we often ate at a beautiful restaurant called, Nonnas. The chefs rotated and were all Nonnas from different regions. There is a Youtube channel put out by the Nonnas in this book. I highly recommend you check them out and this book as well. I mean, who doesn’t love pasta? I love making homemade pasta for my family. Fresh ingredients and homemade are so much healthier than processed pasta offerings in boxes at supermarkets. Give it a try, even if you limit your pasta indulgence, you’ll be glad you did.

Body Restore Shower Steamers Aromatherapy 15 Packs – Stress Relief and Effortless Self Care, Lavender Bath Bombs

I love these shower steamers and bath bombs, especially as a way to end the day. Totally relaxing and feels so comforting. Cannot go wrong with this gift for anyone in your life, for any gift event.

I hope you enjoy shopping for those you love as much as I do. I am honored to share my journey with you all and hope you get what you most want this year, health and happiness. In life, there is no gift we need more than that. I’ll close with a loving kindness meditation poem and hope it brings you joy this Mother’s Day.

May you be safe.
May you be happy.
May you be healthy.
May you live with ease.

As always, feel free to reach out anytime. I love hearing about your journeys. You can contact me via email at laurakump@reclaiminghealth.blog, or on Instagram or Facebook.

Miracle Morning

“Good morning is not just a word. It’s an action and a belief to live the entire day well. Morning is the time when you set the tone for the rest of the day. Set it right!” — Fain Blake

In his book, The Miracle Morning, Hal Elrod argues that everyone is capable of achieving their dreams in every area of life. The answer is found through committing yourself to a morning self care routine, which can empower anyone to transform any area of their life in a surprisingly short time. Mornings have long been my favorite time of day, especially early morning before the sun rise. I just love the quiet and stillness of the morning, before the world has awakened. I’ve witnessed so many beautiful sunrises, especially here at the beach and I’m most productive in the morning.

Hal Elrod, in his book, describes a specific morning routine you can follow each day. I have followed that routine for many years effectively. Lately, I’ve made some tweaks to my morning routine, to reflect my current exploration and learning about health and nutrition. I’m leaning into Ayurvedic teachings and exploring some simple morning routines. The Little Book of Grounding: Seventy-Five Simple Ways to Restore Balance to Your Mind–Body–Spirit Using Ancient Ayurvedic Teachings for Today’s World, by Karen Sibal, is a great place to start if you want simple information and advice about Ayurvedic teachings. It is currently being offered digitally for free on Amazon.

What is Ayurvedic Nutrition

Translated from Sanskrit, Ayurveda means “science of life.” Ayurveda is a complete system of medicine in India, which includes the prevention and treatment of disease. One focus is on nourishing the body through food, eating for balance and harmony with nature and using nutrition to address health concerns, along with conventional care.

Ayurvedic Eating Principles

In her new cookbook, JoyFull: Cook Effortlessly, Eat Freely, Live Radiantly, Radhi Devlukia-Shetty shares in a practical manner, principles of an Ayurvedic lifestyle, with a focus on food and simple morning wellness routines.

Ayurvedic Principles:

  • Eat Seasonally – Nature provides us with food for every season. Eating from these seasonal foods will help balance your energy. When we eat seasonally, we are said to be better nourished.
  • Eating Organic – Buy locally grown foods which are organic. Realistically, this can be challenging depending on your location. Frozen fruit and vegetables, along with no salt canned bean options can fill any gaps. Also, if you cannot afford organic, use guides for the most important produce to spend the extra money on. One such list is known as the Dirty Dozen shopping guide, found for free on EWG’s website.
  • Cycles of Nature – Our bodies follow the circadian rhythms of nature. Eating your meals in alignment with this rhythm is important. Breakfast is the warm up for the day and your digestive fires. A warm breakfast such as stewed apples, or a smoothie are good to get your body moving. Lunch, is the beginning of our highest energy part of the day and we should consume our largest meal at this time. Dinner time finds our body getting ready to transition towards sleep. This meal should be a light meal, so as not to interfere with this transition, or the quality of our sleep.
  • Snacks – It is believed that we get all our nutritional needs from our meals during the day, making snacks unnecessary.

Morning Routine

After reflecting on my morning routine, coupled with these ideas, I made a few changes. The new self-care routine, is based on information provided in the Joyfull Cookbook. Here is my current daily routine:

  • I wake each day at 5:00 A.M.
  • Self-Care & Reflexology Routine :
  • I stand on my Daiwa Felicity Foot Massager Reflexology Mat with Magnetic Therapy Acupressure Disc while I wash my face, brush my teeth, dry brush my skin and apply massage oil. This disc is used for reflexology, which is a therapy that applies gentle pressure to specific points along your feet to help you feel better. The theory is that this will ease stress, and help your body work better. I wear thin socks when doing this and am working towards being barefoot on it.
  • Mouth care – I use a tongue scraper to remove the film from the night off my tongue. It is believed that tongue scraping removes debris and bacteria from the tongue, improving mouth health and bad breath. It may also improve your sense of taste. I then brush my teeth and follow this up with oil pulling, using a perfect blend of oil, vitamins and herbs that leaves my breath, teeth and gums invigorated for hours.
  • Skin & Body Care – I wash my face. I then begin to dry brush my entire body, using upward strokes towards the heart. I make circular motions with the brush on joints and the stomach area. Dry brushing is said to exfoliate and detoxify skin. Once I have dry brushed my entire body, I apply massage oil , working it into the skin, using massaging strokes. This oil moistures your skin and has a warming effect on me. If I am going out early, I shower following dry brushing and apply the oil after my shower.
  • Breakfast – When I enter my kitchen, I light my scented candle on the stove and begin to prepare my food. Most days, I have a smoothie because it’s easy, but I do rotate in some Chai Oatmeal (Recipe found in Joyfull).
  • Morning Movement – I go for an early morning walk, often the sun is just starting to rise. Some days, I go a little bit later after journaling, reading and reflecting. It really depends on the events I have planned for the day. If journaling and reading, I sit in my chair with my scented candle nearby. I plan to add some breath work here, but have not started yet.

This morning routine really is very simple, but powerful, my favorite kind of routine. It helps me enter the day in a great frame of mind and energy. I have been far less stressed, so it definitely is easing stress and anxiety for me. If I didn’t say this already, I do not have the morning news on during any of the routine. I like to sit in the quiet of my home. I’m very excited to see how the new skin routine helps my dry winter skin!

If you’d like to try any of the routines mentioned above, I highly recommend you consider purchasing the Joyfull Cookbook as a great tool. The recipes are fantastic, nourishing and easy to prepare. Radhi’s simplicity in explaining her beliefs and morning routines are an added bonus. The cycle of the body aligned with nature, really made sense to me. I had been eating my main meal at lunch for years, but it was helpful understand why it is important.

If you have any questions about my morning routine, or where to start, please do not hesitate to contact me via email at laurakump@reclaiminghealth.blog, on Instagram or in the comment section below. Let’s make use our morning routines to capture the energy, strength and beauty of the sunrise.

*All items are linked in the post, and as an Amazon Associate, I may receive compensation for any purchase made. I thank you for the support as it helps cover my expenses for running this website.

Growing Wings

“There is freedom waiting for you,

On the breezes of the sky,

And you ask “What if I fall?

Oh but my darling,

What if you fly?”

– Erin Hanson

When I was teaching, I absolutely loved being in the classroom. I was first asked to be an Instructional Coach back in my early years of teaching and didn’t want to leave the classroom. My Principal at the time said to me that within my classroom, I would impact the lives of my students for the year they are with me, maybe beyond. If I stepped outside the classroom and worked with educators, I’d have impact on many more students through this work. In the end, I made the transition and loved it, going on to become a Principal a short time later.

My Principal was right in his advice, sometimes we have to step outside our comfort zone and share our knowledge and learning with others. It has been said, that the knowledge we gain, if not shared or used, is knowledge wasted. That’s one of the reasons I started this blog years ago, as both a source of strength for me on my journey and to engage with others on similar paths. It is through these connections that I both learn and share my learning.

Over the past year, I have engaged in the study of nutrition and wellness. I am now a Certified Wellness Coach. I am finishing up my 200 hour yoga teacher certification to become a Yoga Alliance Certified Yoga Teacher and taking an additional 20 hour course on Somatic Yoga for Therapy. Additionally, I am completing an 8 week deep dive into Whole Food Plant Based Nutrition. I know it sounds like a lot, but I have always been a certified knowledge junkie. I love to learn and would have chosen full time student as my best career! I am now beginning to think of ways I can share my learning with others. I’m developing plans to begin sharing my learning in a more systematic way.

What I believe I can offer to the conversation on health and wellness, is a deeply rooted understanding of what high stress, example, from executive level positions, can do to one’s health and wellness. I have lived through that journey and know that most corporations don’t offer plans, or take into account how to provide continuous systems to address wellness. Merely offering discounts on outside plans, or apps is truly not enough, as most people don’t take advantage of them. I am hesitant to dip my toes in the wellness water, as I feel the imposter syndrome voice raising her voice in my ear, but will push through those doubts.

I’d also like to work with women like me, who have tried many times to get this right and failed. I’ve lived that journey as well, starting over time and again. I have learned so much this past year, that I wish I knew during the past eight years of my health journey. Perhaps I would have had more success along the bumpy road. Perhaps, I was meant to fail over and over to push me to learn more and find my way. Perhaps I am right where I’m supposed to be. Many of you have reached out and shared your connections to my journey and that has fueled me forward. I’d love to get some groups going and will launch one in the coming months on my Instagram page. I will offer fully online groups, as well as in person for local people.

I’d like to deepen the sharing of my personal journey and use that as the vehicle to help others get started. Most of us are afraid to put ourselves out there and ask for help. We fear judgement from others who are in optimal shape and fear we are too far gone to be able to make this journey. I am living proof that it is never too late to try again. I am going to put together some specific content to help others get started on their path to reclaiming their health.

As you know, I am a small steps, big results person. I know full well that if it feels complicated, it likely won’t happen. In the coming months, I’ll be working on building some content and will be sharing information here and on my Instagram page. I hope you’ll take this journey with me in some form. I always learn from your journey and feedback. Even if just one person is helped by something I share, I will consider myself successful.

If you have any questions, feedback, or comments on any of my blogs, reach out to me via email at laurakump@reclaiminghealth.blog, on Instagram or in the comment section below.

Change Our Thinking About Food

“I realized that the answer to the supposedly incredibly complicated question of what we should eat wasn’t so complicated after all, and in fact could be boiled down to just seven words: Eat food. Not too much. Mostly plants.”

Michael Pollan, Food Rules An Eater’s Manual

Recently a friend and I went out for breakfast and had a long chat about food. Specifically, we talked about the impact diet rules had on our thoughts around eating. She spoke about not eating fruit or carbohydrates from years of doing keto diets. Many diets, like keto, have hard rules about what one can and cannot eat, or do. These rules are presented, much like the gospel, as the answer to all our problems. One of the most commonly known rules, no carbohydrates allowed, has shaped the eating habits of millions of people and not always in a good way.

I have another friend who did the Atkins diet for years, which according to her interpretation, mandated no carbohydrates ever. She ate iceberg lettuce (not much nutritional value) and roasted chicken breast every day for years. I asked why she couldn’t eat vegetables instead of this type of lettuce and she informed me that vegetables had “a lot of carbohydrates” and iceberg lettuce was “mainly water”, making it a better choice. I remember trying to talk some sense into her, but she would not be swayed. She ate very little food throughout the day, as it was hard to “find things that had no carbohydrates.” I watched as she got very thin and honestly, sickly looking. I watched as her hair starting falling out, likely from lack of nutrition. It was truly disturbing for me to watch and she wouldn’t listen to any of my pleas to reconsider. My friend is not alone in letting diet rules shape her thinking, causing unintended consequences on their health as a result. These types of hard rules are something I have an issue with, and believe are causing food misconceptions that can do more harm than good.

The diet industry has in large part been the driving force behind many of these misconceptions, through the unchecked offerings of quick fixes and holy grails to being thin. There is no one way to be healthy that works for every body, as every body is unique and has individual needs, especially if you have a medical condition. That said, I’d like to take a look at a few of the major “rules” most followed and offer an alternative option to think about.

No Carbohydrates

This is one of the most popular diet rules people follow to lose weight. I would steer clear of any rule, or diet, that is based on completely eliminating an entire food group. The main issue is that the body needs carbohydrates to function properly. They are our main energy source and in fact our brains get at least 20% of their energy from carbohydrates.

That said, not all carbohydrates are the same, meaning we can make healthier food choices in this category. Although refined carbs can be harmful when consumed in excess, whole-food sources of carbs are incredibly healthy. Therefore, the quality of carbohydrates we eat are more important than the quantity. Rather than elimination of this much needed food group, it is recommended that we reduce our intake of refined carbs (white bread, white flour pasta, cookies, soda) in the diet and replace them with complex carbohydrates such as whole grains, fruits, vegetables and legumes.

Good vs. Bad Foods

There are truly no bad foods, as all foods have something in them that our body can use for nutrition. Obviously there are healthier choices we can make, but labeling foods good and bad can have a huge impact on our mental health. If I go out to eat, I should not feel guilty if I eat a piece of bread, eat a potato or drink a glass of wine. Attaching moral labels to food consumption is just not healthy for anyone, as that can lead to feelings of guilt and shame about ourselves, based on what we eat.

I prefer here to think about progress, not perfection when making food selections. Instead of avoiding perceived bad foods, I focus on making healthier choices. If I want to eat something less healthy, like a piece of bread, I eat it in moderation. Depriving myself of it will only make me resentful and want it more. There is no guilt to be had in eating food, just make informed choices when planning your meals. Don’t try to eat perfectly 100% of the time. Rather, do your best to select healthier foods and know that occasionally you may eat something less healthy. If I look at my personal eating, I went from eating mostly take in, or restaurant food, to cooking 90% of my meals. I have zero guilt when I do go out to eat and I try to select healthier options, but if there is something I really want, I will order it without hesitation.

Eat Everything on Your Plate

I was raised to believe that not finishing everything on my plate was bad. I was told that there were people starving in the world, who would be more thankful for the food and that not eating all of mine was wasteful. I am sure many of you can relate to that thinking. My parents were not bad people, that was just the thinking at the time, but we know better now. There is no reason to eat more than you need to eat to feel satisfied. Portions are mostly too big, especially in restaurants, even at home. Our body knows when it has had enough and we should listen to it. I have gotten much better at not forcing myself to “clean” my plate when eating.

When I eat, I have slowed down to give myself a chance to feel full. There is a delay in the body recognizing it has been fed, so slow down, take your time and I bet you will find you eat less. When plating food at home, I have significantly reduced the portions I initially serve. There is always food for seconds, if we are still hungry, so no need to pile it on the plate. When I dine out, I generally ask for a take home box when the food arrives. I put half of my food in the box before eating. I eat half the meal, pause, then if I am still hungry I eat more. If not, my box is packed and ready to go home.

Changing Our Thinking

Any food rule that is restrictive can do more harm than good. Restrictive rules seek to rule our choices with hard rules, such as – no carbs, can’t have fruit or elimination of entire food group. To overcome these rules, we need to start by looking at our own thinking and ask, “What rules am I living by?”, “What role does that have on how I feel about myself?” and “How does that shape my food selection?” Consider writing these thoughts down to help you really think about the impact this thinking has had on you.

To truly break free from these rules, one needs to create a healthier relationship with food. These past four weeks, I have been really examining my own thinking around eating. As I have said in this blog, I have been eating primarily whole food, plant based items to see if my gut health improves. That said, when I first shifted, I was overly focused on tracking my macronutrient intake. I engaged in the above reflection around my food thinking and came to realize, I had some food misconceptions deeply ingrained in my thought process. It is definitely a work in progress, but I am studying the research and trying to educate myself as a means to make healthier choices.

If you connected to something in this blog, please do reach out. I love the messages I get about your journeys. It’s always great to hear your thoughts and ideas and to know I am not alone on this path. You can reach me on by email at laurakump@reclaiminghealthblog.com, on Instagram or in the comment section below.

Cooking to Nourish Your Mind, Body & Soul

“No one who cooks, cooks alone. Even at her most solitary, a cook in the kitchen is surrounded by generations of cooks past, the advice and menus of cooks present, the wisdom of cookbook writers.

Laurie Colwin

The weekend after my high school graduation, I took my first apartment. At 18 years old, I wasn’t much of a cook and hadn’t had much appreciation for the meals my grandmother, or mother, had made. Fast food and cake were my main selections for meals. 

Newly married at 21, I had a small repertoire of recipes I could cook. It wasn’t extensive, but I could whip up some meat and potatoes and a bag of frozen vegetables. Pizza and baked ziti were my main selections for meals.

As a new mother at 25, I wanted to feed my infant son fresh foods, not foods in jars, as I was afraid of what might also be in them. I purchased my first crockpot and many fresh vegetables from the supermarket. I pureed these cooked vegetables and fruits and made homemade food for my son. Too tired to cook; pizza, baked ziti and tuna casserole were my main selections for meals.

Following the death of my beloved grandmother at 28, I took over hosting of all family holidays. I began developing the art of cooking the holiday meal from scratch. This was my gift of love to my family and helped keep family traditions alive. I really enjoyed doing it, however, too tired from raising three children and working full time, calling out for dinner was my main selection for meals.

When my mother was diagnosed with Alzheimer’s, I began cooking to keep my mind off watching her slowing leave us. Chopping up vegetables and onions became a form of therapy for me. Eating the delicious foods borne from following recipes and cooking shows, coupled with a nice bottle of wine became my main selection for meals.

Cooking is an art form and labor of love, but it is also one of the best things you can do for your health and well being. Cooking gives you control over what you are putting into your body, as you select and control the ingredients used. It is far healthier than eating fast food, or restaurant food regularly. The amount of fat and sodium consumed when eating out regularly cannot be denied. Cooking can be time consuming, especially at first, but I realized through my journey that it is truly worth the effort. 

Cooking has been so therapeutic for me and I cannot understate the joy it has provided as well. When journeying through the difficult walk of Alzheimer’s disease, it provided me great comfort, like a warm blanket. The cutting board, the chopping, the art of preparing a wholesome meal all brought calmness to my mind. Preparing family recipes kept me connected to family traditions and memories. It felt as if my grandmothers, mother and aunts were by my side guiding me along. Of course, there also was no denying the positive impact cooking had on my nutrition and health. Blood tests showed the improvement, as did my waist size and fitness level.

Cooking is love of self and family and likely the best gift you can give to yourself and them. It can be hard to do, especially when working full time, believe me I have been there. This is not a call to be tied to your stove, rather it is a call to see the value found in the art of cooking. With that in mind, here are some of the simple actions I took when starting out that helped me stick to it.

  • Plan Realistically – It’s easy to get overwhelmed, so plan out what you will cook and don’t take on too much at first. List meals you will prepare for breakfast, lunch and dinner. I use a calendar template to list the meals I will have for each day and include where to find the recipe. If you do this on your computer, you can make a live link to the recipe. You can also, reuse weekly plans as you go and create a rotation.
  • Plan for Shopping – As I pick meals, I list the ingredients I will need to shop for. I list items by the aisle they are found in, ex., Produce, Frozen, etc. This makes shopping quicker. I only buy what I need to reduce costs and waste, ex. if I need one sweet potato that’s what I buy, not the whole bag.
  • Plan for Leftovers – As I pick meals, I think about using leftovers for lunch and/or dinners. Example, a vegetable lasagna tray can be used for at least two dinners, or lunch and an additional dinner. So planning out the week, I take that into account. This cuts down on over buying and waste of food. It also removes cooking from several nights.
  • Recipe Selection – Choose recipes that don’t have a ton of ingredients. Less is often more when cooking. Focus on clean, healthy ingredients and flavors you love. There are so many offerings online and on Instagram. Find a cook you love and peruse their offerings.
  • Meal Prep – I don’t like spending a whole day cooking on my weekends, never did. There is value in prepping though to save time throughout the week. Breakfast is the easiest meal to prep for the week. If you have having overnight oatmeal, it’s very easy to make several containers at once and put them in the refrigerator, eliminating any need to cook in the morning. This week, I baked a quick oatmeal, buckwheat, hemp and quinoa recipe that was cut into eight slices for eight breakfast grabs. Other items I like to prep for are granola options for over acaci bowls, or cashew yogurt. Finally, salad dressing options are made to last a few days. 
  • Vegetables – I prefer fresh, but have started using frozen organic options for some recipes. This cuts down on the chopping time needed to prepare for recipes. Frozen vegetables and fruits have great nutritional value and can lessen the time needed to get a recipe on the stove.
  • Whole Food Plant Based – these recipes take less time to prepare than most meat recipes and are great options for a work night. I made a delicious red lentil, walnut and mushroom bolognese sauce last night that was cooked and on the table in just under 60 minutes. These meals are also easier to digest in the evening when you may head to bed earlier.
  • Prepare Before Starting – I pull out and line up all ingredients I will need prior to beginning a cooking session. It takes a few extra minutes up front, but is well worth the time. I even measure out the spices and have them ready to just put into the pan. All of this makes following a recipe and cooking so much easier! I promise.
  • Clean Up as You Go – I clean and put things away as I go, making it so much easier when we are done eating to clean up. Leaving everything in the sink and out, as my husband would do, makes it feel overwhelming and messy. Once something is on the stove simmering, or in the oven, it is the perfect time to clean up and put things away. This often leaves me with only dinner dishes to rinse and put in the dishwasher when we are finished eating.
  • Start Small – If you are new cooking, or haven’t cooked in awhile, start small. Commit to cooking one meal a day for the first week. This will keep you from feeling overwhelmed. You can add other meals as you go, when you feel ready.

I hope you found something helpful in these suggestions. Go easy and give yourself grace to find what works for you. The most important thing, is that I hope you cook. 

We talked about doing something new to spark motivation in last week’s post. Perhaps cooking can be that something new. I truly hope it is. If you are already in love with cooking, please share some ideas with me through email at laurakump@reclaiminghealth.blog , Instagram @reclaiminghealthblog or in the comment section below. 

Try Something New

“I always did something I was a little not ready to do. I think that’s how you grow. When there’s that moment of ‘Wow, I’m not really sure I can do this,’ and you push through those moments, that’s when you have a breakthrough. Sometimes that’s a sign that something really good is about to happen. You’re about to grow and learn a lot about yourself” -Marissa Mayer

As we enter February, we may have lost some of our mojo when it comes to work out promises made at the New Year. The initial excitement about getting into shape may now be starting to wane. I know the crowds at the gym here have started to diminish greatly, as happens every year. It’s the same cycle every year and one that gets even the most well intentioned of us, myself included. This year however, I made a promise to myself that I would not give up on my journey during these cold winter days. This year, I made a promise to myself that I would not have to start over from scratch come spring.

Sometimes when motivation starts to dwindle, trying something new can be just the spark you need to keep going. Switching things up and adding some variety to your routines can be the ticket you to hold on. For me, I have added in very short runs to my week and started a WFPB (whole food, plant based) nutrition course. Both have served to peak my need to learn and grow and push through these moments of wanting to nest in my home under a blanket.

I was not planning to add a plant based certificate to my coursework, but have been struggling with some gut health issues recently. After researching and truly reflecting on it, I felt the time was right to explore my long standing difficulties with getting enough fiber in my diet without supplementation. I have a long history of not loving vegetables and irrational thinking about the sugar found in fruit. I decided it was time to dive deeply into the world of plant based nutrition and felt WFPB was the best place to start. I was definitely not sure I would be able to survive, much less thrive, if I only ate whole plant based foods.

This is my second week of eating WFPB and I must admit that I actually do feel better. I had some diverticulitis symptoms and was beginning to worry, but this week I haven’t felt the nagging pain on my left side following eating. It’s far too soon to tell the true impact, but I am most definitely motivated to keep going. I am excited to continue to learn and try new foods and track my growth in the process.

If you are feeling stuck and losing motivation to eat healthy, workout or do any of the things you loved, consider trying something new and see if it reignites your passion. Is there something you’ve been wanting to do, but haven’t? It can be anything, not just health related items. Have you always wanted to learn to crochet?, Wanted to learn about plant based cooking? Whatever it is, do it! It could be just what you need to climb out of the winter freeze and move into the spring thaw with stronger motivation. 

In my case, I knew my intake of vegetables and fruits was weak. I started thinking about it and researching it. I then took the following steps:

  • Learn – It’s important to engage in the process of learning new information. It is great for your brain and can build excitement around the process, as well as give you the tools you need to try it.
  • Add On – What are you already doing that this new learning will improve? I love to cook and was excited to add new recipes, ingredients and meals to my repertoire. As a health coach, I knew I would interact with clients who have different preferences for their foods and wanted to build a better knowledge around this topic.
  • Connect – Find others who share your passion. One of the blessings of social media is that you can find your tribe as you learn and grow. I found a group of WFPB people who have offered support and ideas as I learn. 
  • Push Through – Decide to do it and really try to stick to it. Focus on progress not perfection and do what you feel you can commit to right now. In my case, I went cold turkey, but that is because I am not working full time. If I was still working, I would have likely committed to add one WFPB meal to each day. 

Whatever you decide to do, give yourself grace. The goal is to spark motivation, not overwhelm yourself. Remember, it’s the small steps that add up to big change, but that won’t happen if we get overwhelmed. For example, if you want to learn to crochet, don’t set out to make an afghan right from the start. It’s likely best to start with making one chain of stitches. Once you have that down, move to making one full square block. Finally, over time you will move to making an afghan blanket. Using these small steps over time, you will hold on to your motivation as you celebrate those successful moments along the way.

I’m excited to hear about your new passions and how they helped motivate you to keep moving forward. Please do reach out to share them with me at laurakump@reclaiminghealth.blog , on Instagram @reclaiminghealthblog , or in the comment section below.