Master The Skills Of Healthy Eating And Be Successful!

Updated: May 26

Science Based


What’s the best eating plan?


Truthfully, the BEST eating plan is the one that works with your body and that you'll follow.

If you've tried a diet like Keto, Atkins (low carb), Paleo, and you just don't feel well or have no or low energy- then stop the madness- and try the simple suggestions below.

I encourage you to start with the basics found here and track how you feel. If you need help with this process, read (or skip) to the end.


A great place to begin your journey toward eating healthy foods is to cut out (or significantly reduce)

  • Highly processed foods (junk foods, packaged foods, and fast food)

  • Refined sugars (cakes, cookies, sodas)

  • Unhealthy fats (chips, fried foods)

  • Caffeine and alcohol

While there are many "diets" out there, I have found that a combination of several has helped me with my digestive issues from many years of untreated/undiagnosed low thyroid.

For this post, I'll share the basics of the Mediterranean Diet AND an ancient way for preparing grains, beans, and legumes that reduces bloating and gas.

Soaking grains, beans, and legumes also make them easier to digest and the nutrients more available to our bodies.



Mediterranean Diet 101

The Mediterranean Diet is centuries old and has numerous scientific studies supporting its health-promoting claims.

Health benefits of following the Mediterranean Diet include: losing weight, managing or reversing Diabetes 2, improving heart health, and reducing strokes.


Here in the States, we're used to meat or protein being the main dish.

Not so with the Mediterranean Diet. Vegetables are the main dish. Protein (or meat) is a side dish.


Mix the veggies with a bit of olive oil (or other healthy fat). Add in healthy flavor boosters like herbs, olives or nuts, and seeds, maybe a little cheese …

… some lean protein--


… add a small portion of soaked* whole-grain and TADA! You have a healthy meal.


Enjoy a serving of fruit as dessert. Or finish your meal with a baked squash (with cinnamon, honey or maple syrup, or even stevia).


Have treat foods like pies, cakes, etc., occasionally.

Check out this yummy vegetable main dish recipe.

And this delicious Peanut Butter Banana Greek Yogurt' dessert' recipe for after dinner. You can easily substitute almond butter for the peanut butter and a non-dairy yogurt (like So Delicious) for the Greek yogurt.

NO TIME TO GROCERY SHOP?


I can hear some grumbles here… not only about moving away from quick and convenient fast food but also because there's a myth about how expensive or time-consuming it is to cook at home.

Here are some helpful resources to address both of the push-backs above. For this post, I'll share the basics of the Mediterranean Diet AND an ancient way for preparing grains, beans, and legumes that reduces bloating and gas.


Soaking grains, beans, and legumes also make them easier to digest and the nutrients more available to our bodies.


If you're the one that doesn’t time to shop--> Thrive Markets delivers your favorite organic & non-GMO brands at up to 50% off— right to your door!



Walmart delivers and there is a pick-up service. Order online, pick your time and bam- that’s out of the way.


I LOVE Walmart! They were there for me when I was a single momma taking care of my children with limited funds. I still support Walmart as much as I can. They have affordable organics and competitive prices. Just saying…


If there is too long of a wait to reserve a time with Walmart Grocery, try buying staples and nonperishables through Walmart.com