Weird Holidays in November

vivid autumn leaves scattered on ground

written by Nina Shantel, blog: RealDietHelp.com, published October 28, 2022

There are some unusual holidays in November. I was happy to see that November 1st is World Vegan Day, but that date is also shared with National Calzone Day. Calzones are pizzas topped with cheese, cured meats and veggies. To comply with both holidays, ask for a cheese-less Calzone with veggies.

National Sandwich Day is the third.

slices of strawberries on a toasted bread
November 3rd: National Sandwich Day.
Instead of PB&J, try strawberries & almond butter
Photo by solod_sha on Pexels.com

The fourth is Use Your Commonsense Day. Shouldn’t that be every day?

The 4th is also National Candy Day so I’m not sure what to do with the candy.

Nov 4th: Nat’l Candy Day

The 5th is National Redhead Day. Do I send a card?

photography of a woman holding lights
November 5th is National Redhead Day
Photo by Matheus Bertelli on Pexels.com

The eighth is National Dunce Day. There are a bunch of people’s faces I would like to attach to this day, but I will resist the temptation.

The 14th is National Pickle Day. I wonder if more people play pickleball on Nov 14th.

pickled jalapenos preserve preserved
November 14th: National Pickle Day
Photo by JÉSHOOTS on Pexels.com

The 17th is National Unfriend Day and National Take a Hike Day, that’s appropriate. 

Nov 17th, Nat’l Take a Hike Day

The 18th is Use Less Stuff Day and Mickey Mouse Day, but I don’t know how to dress up like Mickey without the useless ears.

red hair woman with closed eyes holding vinyl records as mouse ears
November 18th: Mickey Mouse & Use Less Stuff Day
Photo by Lisa Fotios on Pexels.com

The 21st is Old Socks Day. Am I supposed to throw out old socks or clean with them?

blur close up coffee coffee cup
November 21st: Old Socks Day
Photo by Pixabay on Pexels.com

The 25th is Black Friday and Buy Nothing Day. I guess I’ll buy new socks and more stuff I don’t need on the 24th.

The 30th is National Personal Space Day, which should be every day, thanks to COVID-19. Too bad every day isn’t World Vegan Day

Information obtained by Jim Vitello’s, Real Estate Agent, monthly calendar

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

oil-free roasted potatoes with scrambled tofu (vegan, LFPB recipe)

written by Nina Shantel, blog: RealDietHelp.com, published October 25, 2022

Today I’m giving you my roasted potatoes with tofu scrambled tofu eggs recipe (video below) from my cookbook, The High-Five Diet.

I’ve never shared a recipe from either of my two cookbooks on YouTube or on my blog, but I thought I would demonstrate how I make this low-fat, plant-based, oil-free, nut-free, vegan casserole so you literally have a taste from my book.

Ingredients:

Russet and/or Yukon gold potatoes, diced, skin on

About 7 dashes of salt, garlic powder, onion powder, oregano, paprika

pinch of cayenne pepper

1 teaspoon of freshly ground black pepper

2 boxes tofu, drained and pressed

¼ cup coconut aminos

1 yellow or white onion, chopped

1 red bell pepper, cored, seeded and chopped

¼ to ½ cup Kalamata olives, sliced in half

Hot sauce to taste

Place potatoes on a large rectangular glass baking dish and sprinkle with water and toss. Add spices and herbs and toss with your hands. Heat oven at 375 degrees. Put seasoned potatoes in oven. Check potatoes every 15 minutes, flipping them with a spatula to cook all sides evenly.

While potatoes are cooking, crumble tofu with your hands into a glass dish and mixed with coconut aminos. Cover. Place in refrigerator to marinate.

Put chopped onion on a heated pan. Add 3-4 tablespoons of water and stir with a spatula until the onions are translucent. Add bell pepper and olives to pan, mix vegetables, and remove from heat. After the potatoes have been cooking 45 minutes, add the tofu and vegetables. Gently toss the potatoes with the tofu and other vegetables. Cook another 15-30 minutes until the potatoes are cook through.

Serve hot.

If you liked this recipe, you’ll LOVE these recipes:

Cheesy Vegan Broccoli Casserole

this cheese sauce is vegan & oil-free, made from plants in this broccoli casserole

Greek Chickpeas with Zoodles

the flavors from Greece without any oil or animal products in this scrumptious pan recipe

Italian Creamy White Beans & Spaghetti

Italian Creamy White Beans & Zucchini Spaghetti

Jalapeno Vegan Cheese Dip

this spicy cheesy dip is vegan, oil-free and contains only whole food ingredients

Rich and Creamy Broccoli Soup

this low-fat, vegan, creamy broccoli soup is oil and coconut free

Vegan, Veggie Mac and Cheese Casserole

these vegetables are crispy, yet there’s not a drop of oil in them

Taco Salad…Just to name a few of my favorites.

It’s not just a cookbook, included is a list of the worst diets…

Why certain establishments want to keep you sick, fat & uninformed

How the suppression of nutritional facts by special interests, driven by profits, promotes lies & illness 

HOW TO PREVENT AND REVERSE DISEASE BY FINE-TUNING MACRONUTRIENTS TO YOUR SPECIFIC NEEDS

how to eat large portions of carbs to lose bodyfat & reduce insulin resistance

You can order my book from my website: theHighFivediet.com

(or click the image below the video to take you to the Amazon bookstore)

Click book cover below to look inside and order the tastiest plant-based recipes

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

Full body dumbbell Intermediate workout for strength & weight loss

This is a full body strengthening workout with dumbbells. All you need is a mat, a chair, a set of dumbbells and some water. Some of the exercises are intermediate so go at your level.

Below are the exercises in order:

  1. warm up with butt kicks
  2. side leg tuck and lift back and up. 15 reps. Hold for 10 seconds on the last rep.
  3. one-minute squat rocks (balance, legs)
  4. squat on toes. 15 reps (balance, legs, calves, core, shoulders)
  5. one-minute chest flyes, one full rep followed by a half rep (also known as partials)
  6. sumo deadlift with one dumbbell held in the center with both hands
  7. single arm swing rows (back exercise)
  8. pronated arc front raises (shoulders)
  9. pronated touch-bottom lateral raises (side delts aka shoulders)
  10. bent-over rear delt rows with elbows out
  11. seated pronated wide biceps curls (forearms, biceps)
  12. supine triceps skull crusher extensions with 1 dumbbell (triceps)
  13. straight arm plank to downward dog to plank, knee in, repeat. One minute (shoulders, abs)
  14. alternating side plank, top arm up, stack feet, raise top leg. 3 sets (shoulders, obliques, side glutes)
  15. lay on your stomach, head on your forearms, raise left leg and left arm. Repeat on other side. 1 minute. (low back)
  16. supermans for 1 minute (low back, shoulders)
  17. sphynx pose stretch aka forearm cobra pose (ab and back stretch)
  18. prone quad stretch, one leg at a time
  19. supine glute stretch aka figure-four stretch
  20. hamstring stretch on back, bend and straighten one leg, then switch sides
  21. sucasana (seated cross-legged) back bend with hands interlaced behind the low back
  22. triceps and biceps stretches
  23. butterfly stretch

All exercise involves risk. You assume any and all risks so go at your level. Stop at the first sign of pain. Exercise should not hurt, but it should elevate your heart rate, increase your body temperature (maybe make you sweat), and feel your muscles working and stretching.

Press the play button on the YouTube video below to perform this strength workout with me.

How to cook oat groats (instead of rice, use this grain)

Toasted oats, commonly referred to as oats in the oatmeal many of us eat for breakfast, are steamed and flattened oat groats. I’ve tried various recipes on how to cook oat groats, but the method I came up with makes them taste the best.

The soaking and cooking method makes this tough grain soft, flavorful with the perfect bite. I don’t like the taste of brown rice, but I love this cooked version of oat groats. While I like the taste of white rice, it doesn’t contain much nutrition, and rice is generally high in arsenic because the soils were previously cotton fields doused in chemicals to kill bugs.

Recipe:

Place grains in a small sauce pan and fill with water so that the grains are covered. You want to add extra water so the grains are fully submerged. Cover pot and place in refrigerator overnight. Rinse and drain grains in a colander twice within a 12-hour period.

The following day, rinse and drain grains in a colander and add water to cover. Cook the grains like you would pasta, on medium-high heat so that the water is boiling. Add enough water so the level of water is over and above the grains.

Cook the oats in the boiling water for 1 hour, checking every 15 minutes, adding more water, if the water level gets too low. Rinse and drain in a colander. Taste a few grains to make sure it’s cooked enough.

Serve with any meal that asks for rice. It’s also delicious with a little sprinkle of salt, or with a few drops of coconut aminos mixed in.

Store in a sealed glass container in the refrigerator. It should keep for about 3 days.

What causes and prevents lipomas, acne, psoriasis

written by Nina Shantel, blog: RealDietHelp.com, published August 16, 2022

What we eat impacts our health, from the minor headache, stomach pain, acne, lipomas, psoriasis, to severe autoimmune conditions, such as multiple sclerosis, lupus, and cancer.

(If you’d rather watch a video I made on this topic, instead of reading this post, scroll towards the bottom of this page)

Here my focus is on skin issues, and the causes of the most serious and disfiguring conditions, based on large studies. The first study included 78,529 people regarding the correlation between acne and dairy, the second study I sourced was based on findings of 24,452 participants, and the third article was a summary conclusion from nineteen sources.

After extensive reading and searching on-line for reputable sources, I found the answers to those questions and wrote a letter to dermatologist Dr. Sandra Lee from TLC’s, TV show, The Pimple Popper, of what I learned so she can help her patients.

June 15, 2022

Dr. Sandra Lee,

After watching numerous episodes of your television show, “Dr. Pimple Popper,” I kept wondering what is triggering your patients to get these horrible skin conditions, and I noticed that all your patients appear to have one thing in common, they eat highly processed, high fat foods.

More doctors today are aware of how powerful lifestyle modifications are in reversing and preventing chronic conditions once thought of as incurable. In an article from the National Institutes of Health, titled “Dairy Intake and Acne Vulgaris: A Systematic Review and Meta-Analysis of 78,529 Children, Adolescents, and Young adults,” their conclusion was that “…any dairy, such as milk, yogurt, and cheese was associated with an increase…(of) acne in individuals ages 7-30 years.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115795/

Have you asked your patients to omit dairy from their diet to see if their skin improves?

 I don’t know if you treat acne, but another article titled, “Association Between Adult Acne and Dietary Behaviors ”https://jamanetwork.com/journals/jamadermatology/fullarticle/2767075  stated, “These findings suggest that a Western diet (i.e., rich in animal products and fatty and sugary foods) is associated with the presence of acne in adults.”

steak food
animal meat, such as steak, chicken, fish and eggs trigger many autoimmune conditions, including lipomas
Photo by Malidate Van on Pexels.com

From watching your TV show, I see that you remove a lot of lipomas. In an article from the National Institutes of Health, last updated December 29, 2021, titled “Lipoma,” stated that (under etiology) lipomas “…increased in patients with obesity, hyperlipidemia, and diabetes mellitus.” https://www.ncbi.nlm.nih.gov/books/NBK507906/

Their findings show that high-fat diets cause lipomas. The standard American diet is high in fat and causes obesity, which would trigger lipomas. High amounts of fats are found in the bloodstreams from people who eat meat, cheese, butter and/or animal products, causing hyperlipidemia.

selective focus of ham burger on wooden surface photo
high fat foods, especially saturated fats from meat, cheese, oils, fish, chicken, and eggs can increase one’s risk of acne & lipomas
Photo by Dana Tentis on Pexels.com

What triggers Type-2 diabetes are saturated animal fats because fats take priority in the cells, blocking glucose from entering the cells, which results in high blood sugars (2). Animal products, like burgers and cheese pizza can cause type-2 diabetes and increase one’s likelihood of lipomas.

My doctor told me to look up Dr. Brooke Goldner who has been reversing numerous autoimmune conditions, with her recovery nutrition protocol for years with phenomenal success. She has reversed lupus, scleroderma, mixed connective tissue disorder, CREST syndrome, and psoriasis, just to name a few.

Dr. Goldner instructs her patients to remove inflammatory foods like dairy, eggs, animal flesh (meat, chicken, fish), sugar, oils (except for flaxseed oil) and processed foods. She advises replacing inflammatory foods, which triggers autoimmune diseases, with at least 96 ounces of filtered water, one pound of raw green vegetables (ex: salad), fruit, and ground flax or ground chia seeds. This daily protocol allows cellular repair at a rapid pace. Her third video and Facebook page show before and after photos, of how skin improves quickly. Her patients often report full recovery in 6 weeks, and future normal lab tests with negative antibodies confirm these remission reports.

fish food inside jar
chia seeds are anti-inflammatory, make sure to buy them whole and grind them right before consuming
Photo by Delphine Hourlay on Pexels.com

If you gave your patients some simple suggestions, such as to limit or avoid processed foods, oils, dairy and animal products, to prevent future breakouts, I’m sure they would be very grateful.

Some doctors direct their patients to Dr. Goldner’s website at www.goodbyelupus.com if they don’t have the time for dietary coaching. Dr. Goldner has free recipes and videos for people who cannot afford her coaching fees or books.

I think it would be amazing if you could help your patients improve their skin, appearance, and their health by reducing their risks of heart disease, Type-2 diabetes, and autoimmune conditions.

I have not heard back from Dr. Lee, don’t expect her to respond, and I’m okay with that. What I hope is that she does additional research on her own regarding the correlation between nutrition and skin abnormalities and tells her patients which foods to limit (personally, I’d prefer people avoid dairy and animal flesh entirely), or directs them to Dr. Goldner’s website.

Because TLC would not want to lose add revenue from commercials promoting drinking milk, eating pizza and other harmful foods, I doubt the cable television channel would show Dr. Lee give dietary advice.

Do you think Dr. Lee should go the extra mile and share nutritional information that will help her patients, since she’s a dermatologist and not a nutritionist?

After listening to me read this letter, will you avoid or limit animal products, sugar, and processed foods?

Do you have any skin conditions that bother you? Let me know in the comments below.

Sources:

  1. Juhl, Christian R, et al. “Dairy Intake and Acne Vulgaris: A Systematic Review and Meta-Analysis of 78,529 Children, Adolescents, and Young Adults.” Nutrients, MDPI, 9 Aug. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115795/.
  2. Khambatta, Cyrus, and Robby Barbaro. Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. Avery, 2020.
  3. Laetitia Penso, MSc. “Association between Adult Acne and Dietary Behaviors.” JAMA Dermatology, JAMA Network, 1 Aug. 2020, https://jamanetwork.com/journals/jamadermatology/fullarticle/2767075.
  4. Lipoma – StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK507906/.

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

What causes lipomas?

Lipomas seems to be triggered by certain foods that are inflammatory like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork

How to prevent lipomas?

To prevent lipomas, avoid inflammatory foods like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork. A low-fat, plant-based diet may help prevent future lipomas.

Do certain foods cause lipomas?

Lipomas seem to be triggered (caused) by certain foods that are inflammatory like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork.

How can I prevent future lipomas?

To prevent future lipomas, avoid inflammatory foods like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork.

Is there a correlation between food and lipomas?

Based on large studies, there appears to be a correlation between high fat foods and lipomas. Lipomas seems to be triggered by certain foods that are inflammatory like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork

Why do you get lipomas?

Lipomas seems to be triggered (caused) by certain foods that are inflammatory like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork.

Are lipomas caused by diet?

Lipomas appear to be caused by diet. Based on large studies, there appears to be a correlation between high fat foods and lipomas. Lipomas seems to be triggered by certain foods that are inflammatory like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork

Are lipomas caused by foods?

Lipomas appear to be caused by inflammatory, high fat foods. Lipomas seems to be triggered by certain foods that are inflammatory like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork

Are lipomas caused by fatty foods?

Lipomas appear to be caused by inflammatory, high fat foods. Lipomas seems to be triggered by certain foods that are inflammatory like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork

Are lipomas caused by being overweight?

If a person is overweight, the reason is typically because they are eating a high fat diet, so being overweight can cause someone’s body to produce lipomas. Lipomas appear to be caused by inflammatory, high fat foods. Lipomas seems to be triggered by certain foods that are inflammatory like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork

Are lipomas caused by eating fat?

Eating saturated animal fats is linked to lipomas, causing more lipomas to appear and grow. Based on large studies, there appears to be a correlation between high fat foods and lipomas. Lipomas seems to be triggered by certain foods that are inflammatory like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork

Does dairy cause lipomas?

Dairy has been implicated in the cause of lipomas and acne. Lipomas seem to be triggered by certain foods that are inflammatory like oils, alcohol, dairy (ice cream, milk, cheese, butter), excess fats, animal flesh, such as meat, eggs, fish, chicken, and pork

30-min complete workout video with light dumbbells (no repeats)

written by Nina Shantel, blog: RealDietHelp.com, published September 27, 2022

In this 30-minute, no repeat, full-body complete workout for beginners/intermediates, all you will need is one set of dumbbells (anywhere from 3 to 8 pounds), a soft surface such as a yoga mat, a chair and water.

Below are the exercises performed in the workout video below, in order:

  1. Standing bent-knee hip lifts followed by rotations. 15 reps each side. This works the medial glutes, the hips and side-butt.
  2. Seated single-leg extensions. 20 reps, each leg. This works the quadriceps muscles, which are located on the front of the leg.
  3. Single-leg butt-kicks to hand. 15 reps per side. This works balance and the hamstrings, the muscles on the back of the upper thighs.
  4. Bulgarian split-squat with one weight, followed by a single leg deadlift. 10 reps per leg. This exercise combination works the core (balance), glutes (the butt), thighs and hamstrings.
  5. Snow angels with pointed toes to push-ups with flexed feet (you can also perform these on your knees with ankles crossed). 10 reps. These exercises work the low-back, upper back, shoulders, chest, and triceps.
  6. Dumbbell narrow chest press in a bridge. 15 reps. This exercise focus on the triceps, the muscles on the upper back of the arms.
  7. Dumbbell chest fly’s. 8-15 reps. This works the chest and triceps.
  8. Bend-over lat swings 8-15 reps. This works the low back and lats, the large back muscles.
  9. Supinated to pronated dumbbell curls. 10 reps. This works the biceps and forearms.
  10. Overhead dumbbell front raises. 8 reps. This works the shoulders.
  11. Staggered-stance rear delt throws. 8 reps. This works the back of the shoulders and postural muscles.
  12. Plie-to lunge for 1-minute. This works the glutes, legs, and core.
  13. 1-min parallel to pigeon-toed calf raises
  14. Dumbbell shoulder height swings with glute squeeze. 10-15 reps. This works the butt and shoulders.
  15. High-knees to alternating hand taps. 30-60 seconds. This works the lower abdominals.
  16. Hollow body hold for 30 seconds. This works the abs.
  17. Dumbbell side bend to dumbbell lateral raises. 8-10 reps per side. This works the side abs (obliques) and medial deltoids (the sides of the shoulders).
  18. Forearm cobra pose stretch. 10-30 second hold. This works the triceps and stretches the abdominals and back.
  19. Stretches

Press the red play button below to join me in this fun, energizing workout.

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

berry crumble granola (low-fat granola for weight loss)

written by Nina Shantel, blog: RealDietHelp.com, published September 20, 2022

This low-fat, plant-based, oil-free, no-bake, vegan berry crumble recipe takes a few minutes to assemble so you can eat it right away. I wasn’t sure if I should call this recipe “berry crumble” or “granola.”  It’s a guilt-free breakfast or snack that’s low in fat and helps with fat loss.

In the video below I added lemon juice to the blueberries, but after trying it a few times with lemon juice and a few times without lemon juice, I think it’s better without it.

Ingredients

¾ cup toasted oats, right out of the canister

2-3 teaspoons ground cinnamon

1/2 cup mixed berries (blueberries, raspberries, cherries, blackberries, etc.)

1 T or more of Balsamic vinegar

Toppings: Raw walnuts, toasted pecans, chocolate chips (optional)

Recipe:

Pour the oats into a soup bowl, add cinnamon, and mix together with a soup spoon. Add berries to the oat mixture, and mix again. If too dry, add more berries. If too moist, add 2-4 tablespoons of oats. Drizzle balsamic vinegar on top and mix gently, a few times.

Optional toppings: raw walnuts (my top choice), toasted pecans or dairy-free chocolate chips.

Eat right away so the oats don’t turn soggy. Some oats will be crispy while others should be softer, which is what you want.

If this post is located on any other website other than mine, which is RealDietHelp.com, it’s been unauthorized, plagiarized (copied without my permission). The other social media sites where my articles and videos are approved to be published are on my YouTube channel (Nina’s Nutrition & Exercise Videos), my Fit Girl Facebook page https://www.facebook.com/TheHighFiveDiet/ and my Twitter account https://twitter.com/medairyfree

Can granola be made without oil?

Granola can be made without oil. Just pour toasted oats right out of the canister, toss with cinnamon, raw walnuts or toasted pecans, and shredded coconut. Right before consuming, add berries and drizzle with balsamic vinegar.

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