:Our recipes are just a sample of ways to eat each meal. You can find many recipes online. This is not a cookbook. We hope to add suggestions you may not have thought of which can give some variety to your meal planning. We also attempt to include recipes that are fast, pack well on a trip, accommodate a variety of dietary needs, and are easy to take in a cooler or to someone’s house for dinner.
Frequently, people eat the same breakfast every day. Many people have been brought up on cereal. Often, Southerners have been raised on biscuits and gravy with sausage, ham or bacon. Our goal is to help find alternatives to this old southern tradition that will help keep you healthy and prolong your life.
We will also add recipes as we receive them, as long as they align with healthy options and the rules for healthy eating.
Often, lunch and dinner can be interchangeable. I really want this page to help people figure out how to take a lunch on the go! We often have to pack our lunch or dinner if we truly want to stay healthy. I am going to include many ideas I have used to keep my diet on track during the workday, and will always be open to any ideas others have as well.
Our primary goal is to help everyone follow the rules! We want to avoid processed foods, avoid sugars, and eat healthy fats.
I have many patients who are truck drivers and we often have to talk about what they can take with them in an 18-wheeler! Some have fridges and some don’t.
I also I have many patients who work at various jobs. Some jobs are much easier than others to accommodate healthy eating. Having coolers, fridges, ways to heat food are all benefits. We will also attempt to add items here that don’t require reheating.
Below we will also add tips and tricks about how to pack a cooler for longer trips than just to work and ideas that can work for meals other than lunch.
I have often packed a cooler when I travel long distances in the car to my kids’ houses or to see my family in faraway states. A cooler can keep us from eating unhealthy foods on the road and it can often help us save money. But, I must warn you! It can cost us money if we don’t plan wisely and let the food go uneaten or spoil! That has happened to me a few times.
As a parent, when visiting my kids, I will often help buy groceries so that I get some of the healthy foods that I normally eat as well as help them get the foods they enjoy. It is much harder to eat healthy with other folks when traveling! I do pretty well when I am by myself, but sharing food and accommodating different tastes is much more difficult. I will add ideas for delicious treats here to help solve the problems I have run into.
I don’t really do lunch foods per se. I almost always do leftovers. This way, I am not tempted to eat bread in sandwiches or burgers. I also don’t eat most types of chips including potato chips, corn chips and others.
Taking a lunch can be a challenge when you don’t have access to a microwave or another way to heat foods. We want to offer many ideas below that can help you pack a large variety of healthy foods to take with you on the go. Some need heating and/or refrigeration, but many don’t. If you have tasty suggestions for foods and recipes that travel well, please send them our way!
These meals are actually very similar. I usually recommend 2-3 vegetables and 4-6 oz of meat for each of these two meals. For people who have to be away from home for lunch, we have several recipes we can recommend packing in a lunch box.
Some ideas include lettuce wraps, left overs and tuna/salmon/sardine/chicken salads. Egg salads. Salad salads. Deviled eggs. Pickles, olives, carrots, cherry/plum tomatoes. Other raw veggies, real cheese of various sorts. Sugar free beef jerky.
There are an infinite number of recipes for lunch and dinner meals, so here you will only find those that are fast and easy for busy people to prepare.
I have learned to fix pork chops, lamb chops and several cuts of steak regularly, as they are fast and simple. I have never been good at cooking many types of meat. But these types of meat cook in less than 10 minutes most of the time. I can add a quick salad, green smoothie and some other leftover cooked vegetable and have a quick meal. I will also add pickles and olives to the side. Asparagus is also nutritious and quick to fix.
Everyone loves desserts! So, we will add many ideas here for a treat. I usually recommend that we not always eat dessert but save it as a treat when others are eating something we may not want to eat or we just have a hankering for something that won’t hurt our health!!
Some mouthwatering examples include coconut cream pie, fat bombs, cheesecake, chocolate, ice cream, and dessert chaffles, just to name a few.
American food, and especially Southern cooking, heavily relies on condiments. Most people don’t realize that the sauces and dressings are the source of many unhealthy omega six oils. It seems like just a little would not hurt us, but unfortunately, we use large amounts of condiments in our cooking. We especially do this when we eat out. Americans, and especially restaurants, use salad dressings in large quantities. Even so-called “healthy” salad dressings are using unhealthy fats and oils. Barbecue sauces, mayonnaise and other condiments and toppings for fish and meats have unhealthy oils in them.
Here, will have recipes for a few condiments and suggestions about how to replace condiments in a healthier way. This presents its own challenges, however. For example, barbecue sauces are particularly hard to replace, as many people swear by their particular sauce. You may have to experiment at home with those recipes that work better for you based on our general suggestions and recommendations. We will add a quick mayo recipe that can be used as a base for additional salad dressings as well. We will add other salad dressing recipes that can serve as inspiration to help you make your own favorites healthily.
When people ask me to help them with their diets, we often have to talk about what to drink. Drinking one soda a day in addition to otherwise normal eating habits can cause 10lbs of weight gain in 3 months. I can attest to this from personal experience.
When I was 14, I got my first job pouring molds for a ceramics shop. I made $0.50 an hour! She had a coke machine in her office and cokes were $0.25. I was so excited. During that period, I worked for about three months and I began buying my own soda. I would only buy one a day, and my mom did not let us have these at home. It tasted so good! But I actually gained 10 pounds, going from 110 to 120 lbs. I have never forgotten that experience, so when I heard about this in medical school, it struck home.
Many people ask me, “what can I drink?” There really are a variety of options. But we also recommend not drinking in between meals. Even if the drink has stevia in it (rather than white sugar or corn syrup), it will still cause some weight gain from drinking and sipping on liquids all day long. It will also tend to raise our insulin even when the drinks are zero calories. So, it is best to drink small amounts with meals if you are thirsty or drink water in between meals.
We all will still drink during the day. So we have recommended drinks that are much healthier than high fructose corn syrup or other sweetened sodas and drinks. A major contributor to our unhealthy lifestyles is the habit of drinking sweet drinks during the day.
Recently, I had a patient come in with a Mt. Dew. I had not looked at the label bottle in a long while since I do not drink them. When I checked to see how many carbohydrates were in the bottle, I was shocked! It was a 20oz bottle and there were 73 g of carbohydrates! Some folks will drink several of these a day. I have patients who are in pain all day long because of drinking so much sugar. It has been difficult to help people understand how hard this much sugar is on the body!
So, as an alternative, please check here for healthier recipes for popular drinks such as hot chocolate, eggnog, coffee, lattes, and other drinks! We hope to make it easier to remove processed sugar and excessive carbohydrates from your diet, including your beverage choices.
This section will have recipes for those who are very picky. I often tell people I can’t help you be healthy if you won’t eat a vegetable. I really mean that. But we often try to inspire people to try new foods and work at eating foods that you may have always thought you hated. I do often see people who say they don’t like something even though they have never tried it. Also, some foods can be less than desirable one way, but fantastic another way. Proper preparation is key!
One way to try new foods is to hide them in soups or salads. Just put tiny amounts in the recipe and slowly increase the amount as you go. For example, you can add butternut squash or carrots to tomato sauce or blend avocados into smoothies. It takes about 6 weeks for the taste buds to change and get used to new foods. I was fairly picky when I was a kid and now there is very little I won’t eat!