Tag: food

Overcoming Challenges in Plant-Based Eating

 “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

When I made the switch to plant-based eating, I jumped in with open eyes and hope for better health. I didn’t realize how many roadblocks I’d hit along the way. Essentially, I went from not eating any plants to eating nothing but plants. How could I go wrong you ask? While there was no doubt I was eating far healthier foods, there were many things I didn’t know anything about. This week, I’d like to share a few of the roadblocks I faced and what I learned along the way.

Benefits of Plant-Based Eating

A plant based diet can enhance cognitive function. Studies indicate that it also reduces the risk of cognitive decline and dementia.  Both my mother and grandmother had Alzheimer’s, so this information motivated me to switch to a plant based lifestyle. Additionally, plant based diets are often lower in calories and saturated fats, making them beneficial for weight management. Further, plant-based diets offer numerous health benefits, including  reduced risk of heart disease, diabetes and certain cancers. It can improve your gut health and potentially increase longevity.  

Plant-Based Challenges

Transitioning to a plant-based diet came with three key challenges. First, I had to figure out what to eat. Second, I needed to understand the importance of plant diversity. Finally, I had to ensure I was getting enough protein.

After building my knowledge and awareness, it was clear I needed to make some changes to my approach. Below are the changes I made and the impact they had on my journey.

1. Meal Planning

Eating a variety of plants is key when following a vegan diet—for more reasons than you might think. It can help support a healthy gut and also ensure you’re getting a broad range of nutrients, making the most of what plant-based foods have to offer. Mixing different fruits, veggies, grains, legumes, nuts, seeds, and herbs gives your body the fiber and beneficial compounds it needs to thrive.

Protein also plays a big role in keeping our bodies running smoothly—it’s essential for things like maintaining muscle, supporting growth, and staying healthy overall. While plant-based proteins aren’t always “complete” like those from animal sources, it’s totally possible to get all the essential amino acids you need with a well-rounded vegan diet. The key is variety and balance.

All of my initial challenges could be addressed through meal planning. Initially, I purchased a prepared vegan meal plan to guide me. I used this meal plan for months and felt confident that I was eating more balanced meals. There are several vegan meal plans available. I chose one that provided me with a weekly plan of recipes for breakfast, lunch, snacks, dinner. It also include a shopping list. I found it helpful in reducing my stress about meals and learning how to make delicious plant based meals. It opened me up to trying foods I may not have tried on my own.

Here is the plan I used – Forks Over Knives Meal Planner

Next Steps

If you are new to plant-based eating, I suggest you spend some time investing in yourself. This time is important to build your personal knowledge base. At first, I didn’t know how to create weekly meal plans that would address plant diversity and adequate protein intake. I was a creature of habit and found comfort in eating, on rotation, my favorite meals. I would select my groceries based on what I liked to eat. As I learned more about the importance of plant diversity, I knew I needed to make changes.

There are so many resources you can use, but I like to keep it simple. Here are a few to get you started :

Forks Over Knives (great information for your journey, as well as meal plans)

Food Revolution (courses, recipes and powerful docuseries)

The China Study: Reducing Health Risks with a Plant-Based Diet

Eat to Live

Looking back, shifting to a plant-based lifestyle was one of the most empowering decisions I’ve made for my health. It wasn’t without its challenges, but each obstacle taught me something valuable. By investing time into learning, planning, and experimenting, I’ve built habits that feel both sustainable and nourishing. If you’re considering your own plant-based journey, I’d love to hear from you! What questions do you have? What challenges have you faced—or are you anticipating?

Drop a comment or share your experience. Let’s learn and grow together!

Navigating Overthinking in Your Health Journey

“I thought about starting an ‘overthinkers anonymous group,’ but I couldn’t make up my mind.” – Anonymous

Hi, I’m Laura and I am an overthinker. I’ve been this way my whole life and it has both served me and held me back. When it comes to my health journey, recently it has lately been causing confusion and unnecessary complication. I’ll bet I am not alone on this path and that many of you will connect to this post.

Back in January of this year, I made the decision for my health to switch to a whole food plant based lifestyle. Like most overthinkers, I have strong analytical skills and used them to learn about this lifestyle. I enrolled in courses, became a certified health coach and learned new ways to cook. For me, learning is always stimulating and satisfying. Whenever I take something on, I fully immerse myself in the process. In fact, overthinkers are thorough and consider multiple aspects of a situation, which can lead to better decision-making and problem solving. This trait has served me well in my life and especially my career.

Overthinking can cause problems, as over time conflicting information, especially in the health and wellness industry, can cause confusion. There are multiple research studies to be found on any topic and all provide “scientific” evidence to support their claims. In my case, my need to ensure my health and wellness, led me to so much information and caused what’s known as analysis paralysis. This simply means that my overthinking led to indecision, which caused me to make unnecessary changes and ultimately led to confusion. My confusion caused me to over complicate my eating and then led to me doubting my ability to sustain this lifestyle.

Instead of changing course, I decided to seek someone out who could help fill in gaps in my understanding of my specific nutritional needs. I decided to work with a Registered Dietitian (RD) to better understand how to put information I learned into practice. You would think this would be an easy task, but it was most definitely not. It was very hard to find someone I felt comfortable working with who had a strong understanding of plant based lifestyles. Most RD programs do not have a specific focus on plant based foods, rather they cover it as one component in a holistic program. Sometimes this means spending as little as one week on the topic. When it comes to plant based and vegan lifestyles, it was important to me that I find a RD who specialized in plant based/vegan lifestyles, or was personally living it.

I finally found a dietitian that I feel comfortable with and am so excited to begin learning from her. I did, however, hit a few roadblocks along the way before I found her, so I want to share my experience to perhaps help you avoid making the same mistake.

Finding the Right Registered Dietitian For You:

  1. Search Your Healthcare Provider List for Participating Dietitians
    • This didn’t work well for me, as my search for Registered Dietitians mostly led to weight loss centers focused on surgery. It was hard to find one that didn’t specialize in that, and there were no plant-based RDs in my area.
  2. Search Online for Dietitians Near You
    • There were none to be found in my area.
  3. Search Online for Registered Dietitians
    • This search provided me with some leads. My next step was to set up interview meetings to see if we would be a good fit. This specific process led me to make a poor decision, but we learn from our mistakes.

Ensuring the Right Fit For Your Needs:

  1. Research Providers
    • It’s important to read through the provider’s website and ensure they speak to what you are seeking. I’d also do some google searching on the providers, as well as a social media search. See what others have said about working with them.
  2. Set up a Meeting on Zoom
    • I no longer work with anyone before I spend time speaking in a Zoom. If they are not providing a consultation meeting, then they are not for me. I would have know immediately that the first RD I met with was not a good fit for me and could have avoided wasting time and money.
  3. Be Careful of Programs
    • There are many programs out there that come up when searching for Registered Dietitians. They use the right words, but tread carefully. I had a consultation with one of these companies back at the end of August. I explained what I was seeking clearly and the woman I met with was just incredible. I signed up to work with this company, thinking I’d be working with her, for five months. I feel like it was a bait and switch routine, as the person I met with was NOT the person I work with. And, when I expressed my concern I was told I needed to trust them. When I emailed a second time, I received no response. This was an expensive lesson to learn, but learn I did. I just had a similar situation and knew enough to say no to this even more expensive program. Be careful as there are a lot of these types of programs. If it sounds like it’s too good to be true, it most likely is.
  4. Avoid Long Term Initial Contracts
    • I will no longer sign a long term contract to work with someone. There is no reason I would need to do this and I should have known better. I am paying monthly for a program that is not truly meeting my needs. If they are trying to lock you in, walk away. Reputable providers do not need to make you do this.

I finally feel like I am back on solid footing and have a strong plan moving forward. I felt better just from my initial meeting with the dietitian on Friday. She explained my blood work in a manner that I understood and she eased my mind about the concerns I had. She cleared up some misconceptions I had and is currently mining through the data I sent her. I am a data geek and was so glad she wanted the information I have. I am cutting back on the information I am taking in at this point. I plan to follow her guidance and find more clarity around my plant based food choices.

Have you had a similar experiences with overthinking? or, looking for a wellness provider? Would you like to share your story? So many of us are on this path to reclaiming our health and I’d love to feature your story in a future blog. Please reach out to me and let me know about your journey. We all can gain motivation and help each other through this sharing. Reach out to me at laurakump@reclaiminghealth.blog, on Instagram, or in the comment section below.

Transform Your Diet: Embrace Whole Food Variety

“Eating healthy food fills your body with energy and nutrients. Imagine your cells smiling back at you and saying: ‘Thank you!’” – Karen Salmansohn

Imagine eating a peanut butter sandwich every day for lunch. That is exactly what I did for years. Honestly, it didn’t bother me because I enjoy them and they’re easy. How many of us eat the same food on repeat? I know I did and never gave it a thought. Learning how important variety in food choices are to my wellness has opened my mind to trying new things.

I’ve learned it’s important to eat a variety of foods as part of my whole food plant based lifestyle. Recently, I heard that you should try to eat 30 different whole foods across your week. I am, however, a creature of routine and habit, especially when it comes to food selection. The thought of having that much variety in my week did give me something to reflect upon. Initially, when thinking about increasing variety in my diet, I focused on using it to push me out of my comfort zone. I tend to eat the same few foods repeatedly. Now I know, that eating a variety of foods is more important to my wellness than I once thought. With this knowledge, I am now planning my meals with far more variety than before. It’s a work in progress for sure, as old habits die hard.

My Food Struggles

I was raised in the 1960s and raised in a family where dinner consisted of meat, starch and one vegetable. At some point, the popularity of convenience foods caused some changes to our daily menu. Vegetables readily available in cans were now seen as the better option due to their shelf lives. My mother’s favorite vegetable was the french cut string beans and they must’ve often been on sale because we ate them often. Just thinking about them still makes me gag.

It was during these years that I developed my strong aversion to eating vegetables. I wouldn’t eat them, other than corn, for decades after I left home. I wouldn’t even try them. In truth, I only started eating broccoli and nothing more until this year when I transitioned over to a plant based lifestyle. Imagine, a vegetable hater is now living a plant based lifestyle. Most people who know me chuckle over that.

My Food Transition:

In January, I took a six week course on living a Whole Food Plant Based lifestyle. As I learned about its connection to brain health, I knew I would make this transition. I was unsure how and what I would eat, but thankfully there were many resources out there to help me. I found ample recipes to try, especially on Forks Over Knives. The trouble was I was avoiding most recipes that didn’t call for broccoli.

You see, when I first transitioned to a plant based lifestyle, I liked broccoli, spinach and corn. I also would eat salad. I assumed it didn’t matter that I ate the same thing every day, as long as I ate vegetables and fruit. I made broccoli every day and put spinach in my smoothie each morning and had a salad for dinner. As I continued learning, however, I realized how critical it was to eat a variety of foods, especially when eating plant based. This may seem like basic knowledge to you, but it was life changing for me.

Variety of Foods:

I’ve spent the last nine months learning about this lifestyle I’ve chosen. I’ve heard many criticisms of it, with the top being difficulty getting the proper nutrients. This criticism can be true, if you are not careful which is why I continue to learn, study and monitor my health markers. One aspect that is critical is to ensure you eat a variety of foods. This is critical in any lifestyle, but even more so in a plant based one. Different foods provide different nutrients, so eating a variety of foods can ensure that you get the proper nutrients.  Many plant-based protein sources lack one or more essential amino acids, so eating a variety of plant-based proteins throughout the day also helps ensure you get enough of all the essential amino acids. 

When planning for meals across the week, it is essential to focus on both variety and the nutrients your food will provide. This can sound like a daunting task, but there are many resources you can use to help guide you. One resource I found very enlightening was My Fitness Pal. I use the paid version of this app and kept a food log on it for months. Keeping a food log on this app helped me see the nutritional breakdown of my food. It was there that I began to notice what nutrients come from each food variety.

Using this food log, I noticed I had a lot of overlap for some nutrients and gaps in others. Nutrients I was supplementing for were revealed to be at extremely high levels just from the food I was eating. This meant I was both wasting money on them and potentially causing harm to my health. I highly recommend using something like this app to get you started. This awareness led me to seek out further guidance with a Registered Dietitian who specializes in Plant Based Nutrition. If that is not an option for you, I highly recommend you work with your health provider to monitor your nutrition levels through blood work.

Like everything else, I suggest you start with small changes to your eating habits to gradually increase the variety of foods you are eating. There are so many foods to choose from, but just try to add one new food in each week. Here is a great list of nutrients found in vegetables.

59 Different Types of Vegetables and Their Nutrition Profile

Tips to Increase Variety :

  • Eat the rainbow, and try to include at least three different colors of foods on your plate. 
  • Swap out your side dishes. Here’s a great list to choose from – 57 Vegan Side Dishes
  • Try recipes from different countries. I now eat Indian, Asian and Thai cuisine often, something I never would have tried in the past.
  • Choose one new vegetable a week to try. There are so many recipes online to try. I started with Forks Over Knives which has many recipes.
  • Try new ways to cook vegetables each week, such as air fry, roasting, grill, stir fry, etc.
  • Experiment with less-common grains. Here’s a great list to choose from – 17 Grains You Never Heard of

Next Steps:

As I transition to increasing the variety of food I eat, I am keeping things simple. Each week, I purchase at least one new vegetable to try. I am planning my menu for the week to include new recipes and one new food item. Once I increase my vegetable options it will be easier to plan meals. This week I made a chili recipe into which I was able to add a few vegetables. Traditionally, I find soups and chili recipes are the easiest way for me to sneak vegetables in. I also purchased a copper roasting pan to roast vegetables. I absolutely love this pan and use it often. The pan also has a basket which allows for good air flow and since I rarely use oil it prevent sticking. I highly recommend this pan – Copper Roasting Pan.

Here are a few articles you can read to get more information on this topic:

4 Exciting Reasons to Rotate Your Food

What is a Plant Based Diet and Why Should You Try It

The Importance of Variety in Your Diet

I hope you’ll take some time this week to reflect on your food selections. Are you eating the same things over and over, like I was? If you are, start to think about the importance of eating a variety of foods across your week. I’d love to hear what your thoughts are on this topic. Are you a creature of habit like I was, or a food explorer? Please feel free to reach out to me via email at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

Consider answering one of these questions in the comment section below –

What did you notice about the variety in your food selections?

How will you increase the variety of foods, especially vegetables, that you eat? Please do share.

Balanced Diet vs. Supplements: Meeting Your Nutritional Needs

“Marketing is no longer about the stuff that you make, but about the stories you tell.” – Seth Godin

If I even think about something, it shows up as an advertisement on my Instagram feed, or Google within minutes. Sometimes it is scary how fast that happens. This marketing technique has been preying upon us in our weakest moments for years. As a former non sleeper, I can attest to how many items I have purchased in the wee hours of the morning. Many of those products have been related to my health journey and all made claims to have found the answer I was seeking.

I’m certain everyone reading this has also seen these advertisements pop up on their feed as well. Losing your hair; there’s a supplement, cream or oil to fix that immediately. Need to lose weight; there’s a product for easy weight loss without changing your eating, or adding exercise. Can’t sleep; there’s definitely many products to fix that, believe me I’ve tried a bunch of them. The list is endless, somehow our computers have advertisements for everything we are seeking. It’s actually a multibillion dollar business and most of us have fallen prey to it, purchasing at least one product along our journeys. I still have to stop myself from buying from these advertisements, as the urge is always there.

Supplements

I’ve written about supplements on this blog since 2016. Sadly, I’ve taken so many products on my health journey, without understanding anything about them. My philosophy has changed, as my knowledge has grown. I no longer look to buy and take supplements, rather I look to get as much nutrition as I can through the food choices I make. I’ve shifted my thinking from a supplement mindset to a complement mindset. If I take anything, it is to complement the foods I eat, not to replace or supplement them. I am proud to say that I am now only taking one multivitamin, specifically made for vegans and that’s it. There was a time I was taking 20 supplement pills a day, so this is huge! I have worked hard to trust that I can get what I need through eating healthy, whole foods and make conscious choices when planning my meals.

Our bodies are amazing and truly can function without us inserting all kinds of supplements made to “assist” it. Most supplements are not regulated and without truly understanding how they interact with our bodies, medications and each other, we could be treading in some dangerous waters taking them. In general, a healthy, balanced diet that includes fruits, vegetables, lean proteins, complex carbohydrates, and water can provide all the nutrients your body needs. That said, I am not saying we do not need supplements. It can be difficult to get everything we need without some form of supplementations. Specifically, some people need supplements to fill in gaps in their diet or correct vitamin or mineral deficiencies. What I am advocating for is to find out what your specific needs are before buying, or taking a bunch of targeted marketing supplements that promise you the world. I believe it is critical to know your specific needs, and if they can or cannot be met through dietary changes first.

Measuring Our Needs

A doctor, or registered dietitian, can help you determine if you are missing any important vitamins or minerals and may recommend supplements. I highly recommend you speak with your provider and ask them to run bloodwork to check your nutritional, hormone and enzyme levels. Blood tests check for nutritional deficiencies by measuring the levels of vitamins, minerals, and other nutrients in your blood. These tests can help you identify nutrients that you might not be getting enough of, or that you might be consuming too much. They can also help you determine if you need to take supplements. 

Some types of blood tests that can check for nutritional deficiencies include:

Individual tests: Check levels of specific nutrients like vitamins A, D, C, K, and B-complex vitamins, as well as antioxidants, beta carotenes, and enzymes 

Vitamin panel: Checks levels of 13 essential vitamins

Mineral panel: Checks levels of key minerals like calcium, copper, iodine, iron, magnesium, manganese, and zinc

Action Steps

  • Take inventory of your nutritional needs

I am not a doctor or health care provider. I highly recommend you seek medical advice from a certified dietician, or doctor about your specific nutritional needs.

  • Take inventory of your food and supplement intake

I recommend you take some time to look at your food intake and your supplement intake. If like me, you are relying too heavily on supplements, that’s a red flag that your food choices need work.

  • Make an appointment

Set up an appointment to get your blood levels checked, as that can give you a true window into your individual needs.

  • Learn more

Here are two older blogs I wrote on this topic. They are worth a read. Just a note, I was not eating whole food plant-based back then. Currently, I do not eat any meat, or dairy products.

Fake News about Supplements

Food Not Supplements

Also, read the following:

Dietary supplements: Do they help or hurt, Harvard Medical

Currently reading this book and loving the simple, easy to understand common sense approach to nutrition. Highly recommend checking it out! Remember knowledge is always our super power. Further information below is from the publisher’s website:

Nutrivore is a paradigm shifting, comprehensive approach to nutrition that includes:

-An easy-to-follow plan for getting the full spectrum of nutrients we all need to reach our health goals, focusing on twelve foundational food families.

-Definitive science that identifies foods rich in the nutrients that treat common symptoms and ailments.-Comprehensive lists of foods and pain points that you can use to craft your own unique eating plan, such as eating magnesium

-rich leafy greens to help with headaches, potassium-packed sweet potatoes to help lower blood pressure, or molasses loaded with calcium to relieve PMS.

Products I Recommend

This is the vegan multivitamin I highly recommend and take. I like the company’s mission and ingredients. These are specifically designed to support your plant-based diet with the 8 missing or hard-to-get nutrients essential for your health and well-being.

If you have any questions about this blog, or wish to share your experiences with supplements, or targeted advertisements, kindly reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

*As an Amazon Associate, I may receive compensation for any items purchased. I only recommend products I personally use and love. Any purchase made is at no additional cost to you and helps offset the cost of running this blog. Thank you for your support.

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.

The China Study: Reducing Health Risks with a Plant-Based Diet

In the next ten years, one of the things you’re bound to hear is that animal protein is one of the most toxic nutrients of all that can be considered. Quite simply, the more you substitute plant foods for animal foods, the healthier you are likely to be. – T. Colin Campbell

Recently, I overheard someone giving out health advice following a game of pickleball. It went something like this, “It’s easy to lose weight, if you want to. I’ll tell you what I did, I eat a lot of olive oil, eggs, meat and fruits and vegetables for snacks.” He then went on to talk about how he puts olive oil on his food because it’s so healthy, and eats meat because he needs a lot of protein and eggs for breakfast every morning. Basically, he was describing a low carbohydrate approach to losing weight, while consuming large amounts of protein and dairy foods. I believe some would call it a Paleo diet.

I happened to be standing there when the conversation occurred. I leaned in and suggested he do some research on the effects of consuming large amounts of dairy and animal protein. His response was, “You can’t get fat by eating meat.” Perhaps that statement has some truth to it, depending largely on the quality and quantity of meat products he is consuming. Sadly, though health is way more than just about being thin or fat. His habit of consuming meat products as a main source of protein, coupled with eggs daily, is setting him up for potential health risk of heart disease, diabetes or cancer. I did suggest he speak with his cardiologist, or a registered dietician, to help him craft a well balanced nutritional plan that meets his specific needs.

So many of us have bought into the food industries ideal of what and how to eat, or not eat, to become thin. Focusing on weight loss, to look a certain way, has certainly led me down many paths in my life. Keto, fasting, shakes and skipping meals, all focused toward reducing the number on my scale had no real impact on my overall health. I used to think thin people were inherently healthy, but I now know that our size doesn’t truly give the full picture of our actual health. Ever hear the term skinny fat?

China Study

When it comes to our health, the association between diet and other diseases such as diabetes and cardiovascular disease has been well documented. For example, the China Project is a survey of death rates for twelve different kinds of cancer for more than 2,400 counties and 880 million (96%) of China’s citizens, conducted jointly by Cornell University, Oxford University, and the Chinese Academy of Preventive Medicine over the course of twenty years.

Dr. T. Colin Cambell, author of The China Study, examined the connection between eating an animal-based diet and developing illnesses such as breast cancer, prostate cancer, colon cancer, diabetes, heart disease, obesity, autoimmune disease, brain disease such as Alzheimer’s and macular degeneration. His study concluded that diets high in protein, particularly animal protein, are strongly linked to diseases such as heart disease, cancer and Type 2 diabetes. Further, he states, “the findings from the China Study indicate that the lower the percentage of animal-based foods that are consumed, the greater the health benefits—even when that percentage declines from 10% to 0% of calories. So it’s not unreasonable to assume that the optimum percentage of animal-based products is zero, at least for anyone with a predisposition for a degenerative disease.”

For me, the idea that stood out the most was Dr. Campbell’s suggestion that the over consumption of protein-rich, animal-based foods is the real culprit of disease. This was what pushed me to finally make the commitment to living a fully plant based life.

Next Steps in Response

The science and research are pretty clear, in both the China Study and the Blue Zone study. You can dramatically reduce your risk of cancer, heart disease, and diabetes and increase your chances for longevity, just by changing your diet. Both of these studies advocated specific changes we can make to increase our health benefits. Personally, I have a predisposition for Alzheimer’s disease, as the women in my family have suffered from it. If making dietary changes gives me a better shot at avoiding, or delaying this fate, I am all in. Here are the next nutritional steps I would recommend to anyone wanting to take action based on these two studies.

  • Reduce, or eliminate animal products – I am fully eating whole food plant based for six (6) months now. That is what I felt I needed to do, based on my current health and familial health history. If you are not ready for that, consider at least drastically eliminating the amount of animal proteins you consume. You really don’t need to eat meat. Despite popular belief, you can get all the protein, fiber, vitamins and minerals you need from plants. Even if you are a serious athlete, you can perform at high levels while living a plant based lifestyle. Venus Williams, Cam Newton and many other athletes have shared their personal experiences with plant based diets.
  • Ensure variety and balance in food choice – I am committed to eating a variety of fruits, vegetables, grains and legumes each week. I east seasonal foods whenever possible and rotate through a variety of choices each week. I try to eat a minimum of 30 different types of plant foods each week, which is truly not hard to do at all. Eat the rainbow as they say. This variety helps keep our gut healthy and has a strong impact on our health. I shared more about this in a previous post Healthy Lifestyle: Food, Exercise, and Joy in My Daily Routine.
  • Increase fiber intake – I am very conscious of the body’s need for high fiber intakes and seek to eat a bare minimum of 30 grams a day. Ideally, I’d like to get closer to 50. Fiber is a critical component of any healthy diet plan and needed for optimal gut health. I share more about fiber in a past post Fiber Fueled. I get my fiber from my food choice, not in a bottle, though if needed there are supplements out there to at least get you started. Before taking anything, please speak to your health professional.
  • Eliminate intake of dairy products – I do not eat any dairy products at all. According to the China Study, there is a link between casein and cancer. I feel much less bloated without dairy products and believe my sleep has improved as well. Cheese is always the hardest to give up, but feeling well matters more to me than eating cheese. If you are not ready to give it up, perhaps you can cut back and make healthier choices when selecting cheeses to consume.

It wasn’t an easy shift to a whole food plant based eating, mainly because I didn’t know what to eat. My best advice is to focus on one meal at a time and give yourself grace as you go. I went cold turkey, but think it’s best to change one meal at a time. Take some time to eat a plant based breakfast each day for a week. Then change your lunch selections the next week. Lastly, rework your dinner. Another idea, if you just want to reduce your intake of animal products would be to implement meatless days into your week. Many people have meatless Monday on their dinner rotation. The China Study concluded that even a reduction of animal protein intake could improve health outcomes, so begin to rework some of your meals to get started. I shared some other ideas in these past posts you may want to read Change Our Thinking About Food, Eat to Live, Cooking to Nourish Your Mind, Body & Soul.

Conclusions

For me, this journey is truly a personal one, a promise I made to myself during the long goodbye said to my mother. As I watched her slip away, I vowed to try anything that would avoid having my children go through this painful existence. Losing a loved one is always hard, but losing them, while they are still here is even harder. Ronald Reagan called it, the long goodbye, in the letter he wrote when sharing his Alzheimer’s diagnosis. That is surely was. You can read more about my mother in these posts I’ve shared The Notebook and The Long Goodbye.

If you wish to read more about my personal transformative journey, I shared information in this post IRAH: Individual Retirement Account for Health – A Personal Transformation Journey.

I hope you will consider starting a personal journey for yourself to reclaim, or improve your health. It all starts with nutrition and what we eat. I hope you will reflect on your food choices and see what impact they are having on your current health. If you have any questions about any of my posts, feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

*This post may contain affiliate links for your convenience. As an Amazon associate, I may receive a small commission, at no additional cost to you. This helps me offset the cost of running this blog and I only recommend items I use and love. Thank you for your support.

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.

Healthy Lifestyle: Food, Exercise, and Joy in My Daily Routine

“Health isn’t about being “perfect” with food or exercise or herbs. Health is about balancing those things with your desires. It’s about nourishing your spirit as well as your body.”
― Golda Poretsky

Many have asked me about what I eat, how much I exercise, how many days I work out and other questions about my daily life. This week, I’d like to share what a typical day looks like for me. I am not a medical doctor, nor am I am I advocating you eat what I do. I am merely sharing my routine, in the hope you reflect on yours and consider ways to ensure you are setting yourself up to live a long and healthy life. As wellness is truly a personal journey, we all need to find what works for our lives and our bodies. This is what works for me, after many years of trying and failing.

Food

As you know, I eat whole food plant based, dairy and oil free. Many have asked me how this is different from vegan. The simple answer is that vegan is a lifestyle choice based on personal beliefs regarding animal cruelty, the environment, health and can include processed foods. Most vegans do not purchase any products, including clothing and shoes made from animals. Whole Food Plant Based is a lifestyle choice based on health and wellness and centers around food choices. It also includes wanting to protect animals and the environment, but does not include processed foods. I am sure there are other areas to include in the difference, but that’s my short answer.

I try to eat a minimum of 30 different plants across the week. It’s not hard to do at all as you’ll see in my sample day. The trick is to eat a variety of plants and fruits, or eat the rainbow of colors. Variety is key to a healthy gut, so don’t just eat the same foods day after day. For example, if you eat baby spinach, don’t use it in the smoothie, salad and at dinner. There are so many other greens that have great benefits for your wellness. Here’s a sample day for me:

  • Breakfast – I like to make a smoothie most mornings, as it’s easy and helps ensure I get extra plants in. Today I had, almond milk, kale, red beet, kiwi, date, blueberry, hemp seed, chia seed, flaxseed, cinnamon, avocado, organic pea protein (11 plants)
  • Snack – I don’t always have snacks as the shake keeps me full. Sample snack, 1/2 banana and walnuts, or hummus and vegetable sticks, any fruits with almond milk yogurt.
  • Lunch – I eat my dinner at lunchtime, whenever possible. Yesterday, we had leftovers – Basil Pesto over pasta with broccoli, roasted tomatoes and tofu. The pasta was whole wheat, high fiber fettuccine. (4 plants)
  • Dinner – I generally eat a light dinner. If I didn’t have a smoothie for breakfast, I will have it for dinner. Otherwise, I eat a big salad bowl full of plants, or a soup. Yesterday, I had a big salad bowl of arugula, baby spinach, strawberries, pumpkin seeds, mini peppers (red, yellow, orange) and cucumbers. (8 plants) (23 total plants for day)

Eating the main meal earlier in the day helps my digestion and improves my sleep patterns for the night. It also aligns with the rhythm of the day better as in the evening the body is preparing to slow down for rest. When I was working, this involved packing my main meal to eat at work, or ordering food in to eat. It can be done, but requires better planning. I included plant counts merely to show how easy it would be to eat 30 plants across your week. I’ve already had 23 in one day. For me, the key was ensuring I was getting a variety of plants. This led me to stop buying food in bulk. Buying everything in bulk may be more cost effective, but that sets me up to eat the same fruits and vegetables every day. Since, I am seeking variety, I buy the smaller packages now and vary what I eat daily. This also keeps the food more interesting.

If you want to read more about my eating, consider reading these posts I’ve shared – Change Our Thinking About Food, Fork Power, Cooking to Nourish Your Mind, Body & Soul, Cookbook Recommendations

Exercise

  • Walking – When I started this journey, I had difficulty walking around the block! Walking was my go to exercise and one I still incorporate into my day, every day. Walking doesn’t require a gym membership and can be done alone, or with a friend. I tend to prefer to walk alone, but do bring my dog with me on my daily walks. I walk every single day, regardless of the weather, for a minimum of 30 minutes. This, for me, is about 1.5 miles of distance. I walk outside in nature, as I want the added benefits that provides. Walking in nature is great for your mental wellness, so please if you can avoid the treadmill, you may find you enjoy walking more than you thought.
  • Pickleball -I play pickleball at least 4 days a week, sometimes more during the season. It’s a great form of aerobic exercise and I truly love the social connections I’ve made.
  • Yoga – I practice yoga 2-3 days a week both in studio and at home. This keeps me flexible and is also great for my mental wellness.
  • Weight Training – I try to lift weights, or use the machines at the gym at least 1-2 times a week.

I highly recommend finding a group sport you enjoy and adding it to your week. There are many elderly people out there on pickleball courts across our country. At my indoor facility, we have an 82 year old woman who plays to win daily. Yoga is also for every body and can be modified to meet you where you are. The benefits are many and I do believe you will come to love how you feel in a very short time. Lastly, I am an early riser, so much of the gym, sports and yoga occur before lunch daily. Walking happens after lunch, or dinner. Like food we eat, I believe we benefit from engaging in a variety of exercise. I have shared more about my exercise in prior posts found here Move to Live, Svadhyaya – Study of Self,

Finding Joy

For me, this journey is about finding myself, my health and above all joy. For far too long, I focused too heavily on counting calories and stressed myself out. Life is not meant to be lived that way and honestly, I was never successful with that approach. Counting plants, something I mentioned above, is something I did in the first week of eating whole food plant based. Once I realized how simple it was, I’ve not counted again. It is something you need to stress over if you eat whole food plant based meals, unless you have a specific health issue. Nothing to count, not calories, macros, micros or anything else. Just eat whole foods and ensure you eat a variety of plants and fruits. I feel healthier than I have in years, perhaps decades. I’ve shared so many posts about my journey, on my blog over the years. I hope you’ll take some time to revisit these most recent posts – Try Something New, IRAH: Individual Retirement Account for Health – A Personal Transformation Journey, Stress, Eat to Live, The Compound Effect, Hold On

I hope this helps to give you an idea of my daily life. If you take time to visit some of the links I’ve shared to prior posts, perhaps you’ll find information on areas that interest you. I am so excited to have made it out of the winter weighing less than I did going into it. Generally, in the past, I gained weight and lost motivation over the winter months, leaving me to have to start over. This year, I’m heading into the summer stronger than ever and looking forward to continued health improvements. I truly hope you will join me. I am available to discuss your current questions, ideas and needs. Feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Thanks for reading and have a great and healthy week.

Fiber Fueled

“Less than 5% of the US population gets the recommended amount of fiber, which itself is probably too low. We’re told we should be getting 35 grams a day, the average American is getting like 15.” – Ocean Robbins on the Darin Olien Podcast

What a wonderful week I’ve spent watching and learning at the 2024 Food Revolution Network Summit. Thank you to John and Ocean Robbins and team for putting together this incredible summit and docuseries, viewed by millions. I have been watching and rewatching the sessions and taking notes on my learning. One area of particular interest to me, as you know, is brain health. I shared some of my takeaways from the brain session in last week’s post found here, Fork Power.

Another interesting topic I’d like to share information on is the importance of fiber in our diets. This topic was extremely important for me when I started my journey toward whole food plant based eating this year. At my unhealthiest point, when I decided to retire and move, my eating was at its worst point. I’d moved away from any semblance of heathy and just gave in to convenience. In all honesty, I had no idea the importance of fiber in my diet and in all candor, it was likely nonexistent. I literally ate no vegetables and no fruit and lived on take out comprised of pizza, sandwiches, empanadas, Chinese food (with minimum vegetables) and when trying to eat healthy, dairy fueled flavored yogurts.

When we moved to our new house and my father was living with us, I had to cook three meals a day. I fell back on old habits and made eggs, pancakes and oatmeal for breakfast on rotation. Lunch consisted of cold cut meats on rye or white bread. Dinner was breaded and fried chicken cutlets, rice and a vegetable (I ate like one piece of broccoli and left them the rest.). I also made my famous Sunday sauce each week flavored and filled with sausage, short ribs, pork ribs and my meatballs. This sauce was served over pasta, or cheese filled lasagna. My father did eat fruits that he purchased every day, but I was not eating any. I knew I had to do better, I even had an idea what to do, but I just didn’t do it. Sadly, I am not unique. As stated by Ocean Robbins in a recent Darin Olien podcast, “Two-thirds of our population is overweight or obese. You think people don’t know that they need to eat less crap, less total calories, and more healthy food. Of course, we all know, but we’re not doing it. And so the issue isn’t so much knowing what to do, in some cases it’s doing what we know.”

Fiber

After six months of cleaning up my eating and losing weight, I had blood work taken. My LDL levels had not decreased as I expected and in fact had increased. I was devastated. I began googling how to lower LDL levels and kept coming back to articles on increasing fiber. I then began googling best ways to increase fiber to lower my LDL and kept getting articles on supplementation. It seemed Metamucil was the answer. Yes, I will say I began taking Metamucil gummy supplements daily, but they were expensive and I honestly knew there must be a more natural way to increase my fiber intake. This is when I took a deeper dive into fiber and why it is critical to our health.

What is Fiber

Fiber is found in the cell walls of plants and passes through our digestive systems whole when we eat it. Fiber acts as fuel for healthy bacteria in our gut and is critical for us to have in our diets. There are two types of fiber, soluble and insoluble. Soluble fiber slows down digestion which can help with the absorption of nutrients, balance blood sugar levels and cholesterol. Insoluble fiber adds bulk to your stools and promotes healthy bowel movements. It acts like a broom, cleaning out your digestive tract.

Where is Soluble and Insoluble Fiber Found?

You can get both soluble and insoluble fiber in all vegetables and fruits, as many plant based foods have both. Soluble fiber is found in foods like whole grains, beans, nuts and seeds, as well as some fruits and vegetables. Insoluble fiber is found in whole grains, vegetables, and wheat bran. Where you do not find fiber is in the diet I was consuming, processed foods, meat, dairy products, eggs, fish and oils.

Benefits of Fiber

Fiber helps your body eliminate toxins through the digestive tract. It keeps things moving and can help you have regular bowel movements. Getting enough fiber increases the prebiotics, or good bacteria in our guts. Fiber can also help you lose weight, as the increase of fiber intake has been shown to increase your feelings of fullness, leading to less intake of food. As an added bonus, fiber rich foods are lower in calories than processed foods. Mainly, this week, they discussed that, fiber is an essential part of your waste removal system – constantly eliminating carcinogens before they become a problem.

Ways to increase Fiber Intake

The first thing I did to increase my fiber intake was add in more vegetables and fruits. I changed over to a whole food plant based diet and even then had to really think about how much I was eating to ensure I was getting enough. To ensure I am meeting my goals every day, I add vegetables and fruits to my smoothie each morning. I have a big salad every day that contains vegetables, fruits, nuts and seeds. I also eat whole grains and beans every day. In all honesty, I wasn’t eating ANY of those things on a regular basis seven months ago. Other ways to increase fiber intake:

  • Find out what foods are highest in fiber. Examples, kiwi fruit, dates, french lentils are all high in fiber, so I include them in my food rotation. Added bonus, they are all delicious!
  • Choose whole grain instead of white flour products
  • Choose beans over beef, chicken or fish
  • Choose oatmeal in place of breakfast cereals
  • Snack on fiber rich foods, such as popcorn (no butter or oil used or added), bananas with walnuts, sliced apples with peanut butter, or carrots and hummus

The possibilities are endless, the main thing is to research fiber content in foods you are eating. Here is a helpful list to check when going food shopping, courtesy of Web MD, https://www.webmd.com/cholesterol-management/features/fiber-groceries.

Learn More About Fiber

*This post may contain affiliate links for your convenience. As an Amazon associate, I may receive a small commission, at no additional cost to you. This helps me offset the cost of running this blog and I only recommend items I use and love. Thank you for your support.

Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome – This book truly helped me understand, on a basic level, the importance of fiber in my diet. I honestly had no idea and having eliminated so many foods from my diet after trying all the latest diet fads, I was dangerously low on fiber intake. Excellent resource, even if you are not plant based, to learn not only the importance of fiber, but how to increase your intake of it

31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World, by Ocean Robbins – This book introduced me to the wonderful team of Ocean and John Robbins of The Food Revolution Network. I’ve learned so much from them and this book opened me to the possibilities of changing my life, through changing what I was eating. I will be forever grateful to them. A great, easy introduction to the power of food to our health.

In Closing

Now that the word fiber is in your head, spend some time learning more about it and the importance of ensuring you are getting enough of it in the foods you currently eat. Begin to read labels and consciously think about the foods you put on your plate and in your mouth. Your life truly does depend on it. I know there are way more glamorous fad diets calling you with promises of quick results, but I also know that you will end up right back where you started after you do one of those. I know because I’ve tried them all. The best results I’ve had has come from educating myself on nutrition and understanding the important role our food choices play in our health and life. I hope you join me on this journey. As always, I am available for conversation and questions about my post, or wellness journey. You can reach me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Thanks for reading!

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.