SimplyWyse - Blog

It's a Smash!

5/28/2023

So, smash burgers are all over TikTok, Facebook and Instagram reels, and they have found their way to my kitchen, too. Now, I haven't tried these yet, but here's video, if you're interested. Let me know if you've tried them and I will update once I try them, too!

Here's the link.

What do you know ...

5/8/2023

... about the meat you're eating?

MOVING FORWARD WITH NATUREOur intrepid Midwest farm families jumped in with both feet. They planted cover crops, let the ground rest and restore, and let nature do it’s thing. When cattle began grazing these grassy pastures, they found the herds were healthier, happier and, while it took longer, the end product was more nutritious and delicious! The result over 20 years has been a thriving herd of cattle, nearly non-existent sickness, thick lush pastures, deep healthy soils with expanding biodiversity. Years later, it’s also been determined that grasslands actually offer another benefit, carbon sequestration. Grasses absorb carbon from the atmosphere and bury it in the soil where it feeds living systems underground. It’s an extremely efficient process that some scientists believe accomplishes even more than forests of trees.

I Want Pasta!!

5/7/2023

Me, too!

But at what cost? Is it worth it? Yeah, sometimes it is. But there is an alternative. It's odd but it works to satisfy my need to slurp up a noodle!

What's the miracle? It's exactly that... Miracle Noodle! Click that link and sign up for recipes and tips!

Miracle Noodles on Amazon

I have several Miracle Noodle recipes on my site. Just search for Miracle Noodles!

Take that first step!

5/7/2023

So here you are, ready to make better choices. Whether you are young or old, the journey will be different for everyone. But where do you start? Is it all or nothing? You start now and it is NOT all or nothing.

This journey is not a sprint. You will have ups and downs. You will have good days and bad days. MOVE ON. KEEP GOING. DON'T LOOK BACK. Don't try to tackle this in one afternoon. Start small, make informed choices, adjust and modify.

Are you a big salad eater? Start making your own dressings.
Are you a big milk/dairy drinker? Add more unsweetened yogurt (make your own) and try kefir or make smoothies
Learn about A1 vs A2 milk
What about sugar?
Does sugar cause cancer? The short answer is no, but is sure doesn't help. However, understanding what sugar does to the body is worth reading about. Sugar and Cancer.
Carbs? Good or Bad
What are refined carbs? Most 'white' foods are refined ... white bread, white rice, white pasta. Plus, cereals, most snack foods. Looking for a healthy snack? Try this.

Comment below if there is something specific you want to know about. I'll be happy to help, if I can.

Is it flu season or ...

9/1/2022

Here we are... flu season! The schools are dealing with absences - both students and teachers, the workplace, too.

Why? I have a thought. I feel there are sporatic instances of colds and flu during the summer, but autumn hits and so does the flu.

Could it be that it isn't only the weather? I think so. Think about it ... we all know as the weather cools and the humidity drops, we may reduce how much water we are drinking, we slip into comfort foods, baked goods ... and the holidays!

October brings us Halloween ... CANDY!
November and December bring us Thanksgiving AND Christmas... OVEREATING, COOKIES AND BAKED GOODS, THOSE WONDERFUL SUGAR-LADEN CANDIED SWEET POTATOES, SUGARED CRANBERRIES, PLENTY OF COMFORT CARBS, TOO ... MASHED POTATOES, STUFFING, AND CANDIED CARROTS!

Add to all that the wonderful stresses of preparing for company, gift and food, shopping, planning, planning, planning ... more stress. It's easy to eat this and that while dealing with all the holiday fuss ... you may not be getting enough water or sleep, plus if you're working ... well, that just adds to it!

But, that's not all ... New Years in January and Valentine's Day in February round it off. And, we cannot forget Easter ... Peeps, anyone?

To me, it's no wonder people get sick from October to February. We can't forget that while we are dealing with holiday life, we probably aren't taking very good of ourselves, right? Overworking, overdoing, over eating, over partying. Yeah, that all takes it toll.

So, what can you do about it ... for years I got sick every winter. That changed as I began to figure it out.

Colder weather means drier air that dries out the mucus membranes and that can allow viruses into your body quicker. So, cracks in the mucus membranes allow those viruses to settle and access your body. I use a humidifier in my bedroom and close my door while I'm sleeping.
Lack of sunlight! Taking a walk, regardless of the weather, can get you those beneficial rays. Upping vitamin D may also help.
Crack those windows. A wee bit of fresh air, especially when sleeping, moves around stagnant air.
It's harder to exercise when the weather turns cold and dry, but it is essential. I have a mini-trampoline I use all winter to get those 250+ hourly steps my Fitbit reminds me to do.
Up your active minutes. The health gurus suggest 150 active minutes WEEKLY. I usually get that daily and you should, too! Even taking a little walk around your house helps.

Keto vs Low Carb

8/1/2022

Basically, as the graphic shows, Keto diets have more fat and fewer carbs and protein. But I think there's more to it than that. I believe the quality of our food is equally important. Soybean oil, corn oil, canola oil are all fats, but olive oil, walnut oil, and MCT oil are better for you. So, it's not just making your numbers work, it's about giving your body the best, nutrient-dense foods you can.

Now, what's the difference?

Keto is VERY low carb, high fat diet that has gained popularity recently. To me, the downside of Keto is the difference between good Keto and bad Keto. There are many products on the market that are Keto, but the ingredients used do not suit my understanding of healthy eating. Over-processed, artificial sweeteners, and substandard ingredients seem to be the norm. Good Keto, on the other hand, uses nutrient-dense ingredients and real food. That is my personal preference. Regardless of good or bad, Keto restricts carbs to 50 grams or fewer per day. This puts your body in ketosis which promotes the use of fat as a primary fuel source.

Pros:

has therapeutic benefits, such as managing epilepsy
may improve insulin sensitivity
may reduce appetite
can improve cholestrol and triglyceride levels

Cons:

constipation is common due to low fiber intake
long-term data is limited
risk of the keto flu, which may include headaches, fatigue, brain fog, irritability, and lack of motivation
limits fruit intake
may be difficult to stick to for long periods

Low Carb restricts carbs, such as grains, rice, and starchy vegetables, to 10 - 30% of your overall caloric intake, which may lead to weight loss. A low carb diet is a way of eating that restricts carbohydrates, mainly from grains, sugar-sweetened beverages, and bread.

Studies suggest that a low carb diet comprises 10–30% of calories from carbs, although there is no set definition. For a healthy person who consumes 2,000 calories per day, this equals 50–150 grams of carbs.

When following a low carb diet, it’s common to increase your intake of protein, healthy fats, and vegetables to replace the carbs and promote fullness.

Also, by restricting carbs, you eliminate many high calorie foods from your diet. All these factors may work together to reduce your overall calorie intake and promote weight loss.

A low carb diet has been linked to several health benefits in people with diabetes, including weight loss and improved blood sugar control and cardiovascular risk factors. It’s also commonly used to induce weight loss. While a low carb diet may not be for everyone, it can be a viable weight loss option for most healthy people.

Pros:

may promote weight loss
eliminates many processed high carb foods
can be sustained long term
less extreme adaptation phase than keto
less restrictive and easier to follow than keto

Cons:

you may feel weak or experience constipation
limits food options
limits fruit intake
may impact micronutrient intake

So, the choice is yours ... my choice is low carb or rather smart carb.

Let's go!

1/1/2022

I have so many people who ask me many questions ... all the time ... and I love it. I love sharing about eating healthier foods. As my header says, "Don't dig your grave with your own knife and fork." That English proverb spoke to me many years ago and still does today.

Let's talk about what is good ... fresh or frozen fruits and vegetables, even canned ones, if you're careful about BPA in the lining of the cans. BPA from dietary sources, mainly cans, accounts for the vast majority of human exposure. A 2,517 person study published in Environmental Health Perspectives found that 92.6 percent of people had traces of BPA in their urine. Canned food is thought to be one of the main sources of BPA and is responsible for 6.6 micrograms per person per day of BPA exposure. This falls into the FDAs 2014 acceptable dose limit of 23 mcg per pound of bodyweight. But some research has found that exposure to BPA can cause harm in even smaller doses than what is considered "safe." (Taken from this site).

What else is good?

Grassfed and Grass-Finished meats and Pasture-Raised Poultry
- Why? When compared to food from animals that were fed grain and raised in confinement, food from animals raised on pasture has better fat quality and increased levels of essential vitamins and nutrients. Since first published these materials in 2019, the case for pasture-raised food has only gotten stronger. (Taken from this site).
- Grass-finished beef is 20% lower in calories than grain-finished beef and has higher levels of Omega-3 fatty acids, CLA's (Conjugated Linoleic Acid — an essential fatty acid that fights cancer and inhibits body fat), and Vitamins A and E.
Wild-Caught Fish
- Why? While farmed fish may grow faster and larger, wild-caught species are still more nutritious. It’s also important to consider when it comes to considering farm-raised fish vs wild caught, fishing still is the dominant industry in many coastal economies, and there are entire communities that depend on wild-caught fish for their livelihood. New policies also seek to allow habitat restoration, by limiting the area and scope of fishing. (Read more here.)

OK, confused yet? There is so much to learn and who has the time for that? Here are a couple easy ways to start eating healthier:

Reduce foods with empty calories
- soda, chips, cookies, crackers
Limit artificial sweeteners
- think back to when saccharin (Sweet 'n Low) came out ... then aspertame (Nutrasweet®, Equal®, and Sugar Twin)... then sucralose (Splenda) ... then stevia (Truvia) ... then erythritol ... when will the madness stop! Limiting your REAL sugar (unless you are a diabetic) is the only way to go. Did you know artificial sweeteners may be linked to dementia? The jury's still out but do you really want to take the chance?
Limit processed foods
- Especially lunch meats, bacon, ham, etc.
- Most anything that comes in a box

Need some ideas for meals? Try for more variety; even I get tired of the same old slab of meat and a veggie.
Breakfast:

Veggie omelet; whole grain toast (I like Ezekiel 4:9) with real grassfed butter like KerryGold.

Lunch:

Tuna or salmon salad sandwich (with a bit of olive oil or olive oil mayo, dill relish, on lightly buttered bread)

Dinner:

Grilled or baked chicken thighs, steamed broccoli or other green.

Snack:

string cheese, raw nuts

Remember ... when you eat meat, poultry, and fish, you eat what they have eaten.

Did you know? Truvia is a brand of stevia-based sugar substitute developed jointly by The Coca-Cola Company and Cargill. It is distributed and marketed by Cargill as a tabletop sweetener as well as a food ingredient. Truvia is made of stevia leaf extract, erythritol, and natural flavors.

Did you know?While food processors must list all of the ingredients on a food label, flavor manufacturers do not have to disclose their ingredients. They can add synthetic solvents, preservatives, emulsifiers, carriers and other additives to a flavor that qualifies as natural under current regulations. Natural flavors allowed for use in certified organic foods are subject to a different, far more restrictive set of regulations. They cannot contain a long list of ingredients, including synthetic solvents, carriers and emulsifiers or artificial preservatives, said Gwendolyn Wyard, the Organic Trade Association’s vice president of regulatory and technical affairs. They must use non-petroleum-based solvents, cannot be irradiated and cannot use flavor extracts derived from genetically engineered crops.

What's all the fuss about Kimchi?

4/6/2021

First, what is it? Wikipedia says, "Kimchi, a staple in Korean cuisine, is a traditional side dish of salted and fermented vegetables, such as napa cabbage and Korean radish, made with a widely varying selection of seasonings including gochugaru, spring onions, garlic, ginger, and jeotgal, etc. It is also used in a variety of soups."

It can be seriously spicy or mild depending on what you choose to purchase. I'm a wimp so I opted for the most mild I could find. I tried it as it is and I knew instantly that wasn't going to work for me! Yuk! I kept telling myself 'it's good for, it's good for you' ... yeah well, I didn't care. But, fermented foods, like kimchi, are great for the gut! I started looking for recipes I felt I could enjoy. I started with Kimchi Fried Rice and I'll have to admit, it was yummy!

What's Your Intention?

4/2/2021

Each day whether the chirping of the birds or the interruption of a buzzing alarm clock announce the new day to me I have a choice. Sometimes I choose well all day … sometimes part of the day … or sometimes I don’t choose well at all. I am, after all, human. Today was no different. It’s Labor Day and since I didn’t have to work, I delayed my usual weekend activity until today … menus, shopping lists, cooking and baking for the week. It is not a burden for me at all as I love to do it, but trying to keep my cholesterol numbers within the normal range does take a bit of planning just like any other medical condition. Opting to bypass the prescription solution, adjusting my diet and lifestyle was the way to go for me besides I hate the side effects of medications. To date, removing saturated fats, high sugar foods, and other foods was a better choice for me. So here is a list of what I’ll be eating this week - in no particular order … (recipes and links included!):My Favorite Sandwich
A large, fat slice of tomato with plenty of fresh spinach and a bit of olive oil mayo, salt and pepper on whole wheat bread. And a good, crisp dill pickle. No chips. No fuss. A simply delightful sandwich.
MorningStar Hickory BBQ Riblets with smashed red potato with fresh chopped spinach and a side of steamed broccoli.

Smashed Red Potatoes with Spinach

Cook cleaned small red potatoes until done. While the potatoes are cooking chop fresh spinach into bite-sized pieces and set aside. Drain and rinse the potatoes and return to the stove. Smash with a potato smasher, add a little butter or cholesterol-friendly margarine, some salt and pepper and toss in the chopped spinach … stir until the spinach wilts and serve. Variations: boil some carrot chunks with the potatoes … adds great color!

Easy-Does-It Pizza

Put a whole wheat tortilla in the center of a 325 degree oven until it crisps up a bit … about a minute. Remove and drizzle some pizza sauce over it. Add whatever vegetables you love on pizza - my favorites are mushroom, fresh diced tomatoes, diced zucchini, onions, and black olives; sprinkle lightly with mozzarella, Parmesan, and/or Romano cheese … remember … lightly is the key word here after all we are watching our cholesterol! I will tell you this … you should have more vegetables than cheese!

Pasta E Fagioli (my favorite way to eat vegetables!) This recipe is from Sherry Brescia's book, Great Taste, No Pain. If you have any type of digestive concerns, this is a great place to begin.

2 cans of cannellini beans
⅛ cup olive oil
½ large Vidalia onion, chopped
1 carrot, diced
1 stalk celery
2 minced cloves of garlic
¼ cup chopped fresh parsley
⅛ cup chopped fresh basil leaves
4 cups vegetable broth
3 tablespoons tomato paste
salt and pepper to taste
3 cups cooked pasta, such as mini shells, elbows, or other small pasta
¼ cup grated fresh Parmesan or Romano cheese, plus more for later

Mash 1/2 cup of the beans - or puree in a blender. Set aside.
After you heat the olive oil in heavy pot, saute the onion for five minutes and add the carrots, celery, garlic, parsley and basil. Continue cooking until vegetables are softened. Add the broth, mashed beans, whole beans and tomato paste. Bring to a boil over high heat. Reduce heat and cover; simmer for about a half an hour or until the carrots and celery are tender.
Stir in pasta and cook until heated through - about three minutes or so. Stir in cheese.
Serve in soup bowls, grating some fresh cheese over the top and serve with a whole wheat garlic bread. A tossed salad would be a nice addition, too.

Salad in a Pita

One of my favorite ways to eat a salad is in a pita pocket. Now that they make a whole wheat pita, I’m all set. Just make a salad, stuff it in the pocket and drizzle some dressing and I’m good to go.

Hummus and Pita Chips

A great snack … low in fat and full of protein. Either buy ready-made hummus (usually in the deli department) and select a healthy chip … like baked Pita chips. Watch your serving size! It’s easy to over do it!

My Favorite Salad

Plate full of part romaine / part spinach or other lettuces you like
1 cooked chicken breast, diced (I pass on the chicken most of the time ... don't really miss it!)
½ diced red apple
½ diced green apple
Handful of dried cranberries
2 tablespoons crumbled bleu cheese
Small handful of roasted nuts, sunflower seeds, whatever you like
2 tablespoons pomegranate dressing

Assemble in order and enjoy.

Eggs My Way

2 organic eggs from vegetarian-fed chickens, whisked or 4 egg whites, whisked
1 teaspoon olive oil
1 cup fresh diced mushrooms
¼ cup diced Vidalia onion
⅓ cup shredded zucchini
4 cherry tomatoes
2 tablespoons cheese, I prefer mozzarella

In a small skillet, saute onions and mushrooms over medium heat until cooked through. Pour eggs over all, allow the egg to set, just a bit. Lift the edges of the egg all around the pan allowing the uncooked egg to slip under. Continue until egg is almost set. Invert a plate over the pan and ‘flip’ it over; then slide the egg back into the pan. Sprinkle the cheese on the cooked side of the egg and fold it over. Continue cooking over a low heat until the cheese melts. Add salt and pepper as needed. I don’t usually eat eggs with bread, but you can if you’d like. Just look for a good whole wheat. Ezekiel 4:9 would be my choice with grassfed butter.

This is good for lunch or dinner, too.

So, there you have it … of course, I eat more than what is listed above but honestly, those are my staples … rarely does a week go by without eating the majority on these foods.

Got a recipe you love and want to transform it into a more heart-healthy dish? Let me know … maybe I can help you make some adjustments.

As the French would say, Bon appétit! (Enjoy your meal.)

What's the Big Deal about Eating Inflammatory Foods?

3/9/2021

So, what's the big deal about eating anti-inflammatory foods? Well, apparently chronic inflammation has been linked to cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's. Yuk!

But, I love hamburgers on a bun with a few potato chips! Am I doomed to never enjoy a burger again? I think not. However, I do believe moderation is key.

So, will a burger kill me? Maybe eventually, but I believe it you surround yourself with plenty of anti-inflammatory foods (see list below), a burger now and then won't hurt.

Well, while I switched to an anti-inflammatory diet and not much happened. That's when I learned about lectins which voids the following list in many cases. So, the bottom line is if you feel well, don't have much belly, and no digestive issues ... go for it! But, if you're still struggling you might want to look at lectins.

What do you think?

Here's a list of anti-inflammatory foods to eat in abundance!

Leafy greens ... you know like arugula, spinach, kale
Berries - all kinds!
Cherries
Grapes
Apples
Pears
Tomatoes (I pop a couple cherry tomatoes throughout the day)
Peppers
Zucchini
Beets
Onions
Shallots
Spring Onions
Beans - all kinds (if you buy dried and cook your own, even better)
Lentils
Chickpeas
Quinoa
Rice - experiment with wild rice, brown rice, etc.
Oats
Nuts and Seeds - all kinds!
Avocados
Coconut - no sugar, please)
Olives - woohoo ... black, green, Greek ... experiment!
Dark Chocolate - an acquired taste for some but I love 97% cacao
Fish - look for those high in Omega-3 like salmon, swordfish, Mackeral, etc.
Seafood
Poultry
Pork
Herbs and spices - turmeric, cinnamon, nutmeg, cayenne

Sounds pretty easy, right? OK, so here is your no-no list ... if you must, seriously limit ...

Processed meat
Red meat
Sugar
Trans Fats
Bread
Pasta
Vegetable Oil
Processed Snacks and Desserts
Carbs
Alcohol