The New You - Living a Healthier Lifestyle

25/11/2025

ODE TO THE POTATO by Wendy Swiger

Potatoes are my food of choice,
they have not made me fatter.
In fact, they made a smaller Me
that caused my friends to chatter.

You can't have oil? Why all the carbs?
When do you eat? -- they natter.
I answer slowly with a smile:
It doesn't really matter.

I eat when hungry, and when not
-- while eating in between.
I eat when bored or craving junk...
When happy, sad, or mean.

I do not have to wonder IF,
or WHEN, or WHAT, or WHY;
not thinking helps reduce the noise --
much happier am I!

I eat for ANY reason now;
my weight is far from tragic.
My brain is freed to have more fun;
the smaller clothes are magic.

I'm trotting up the stairwell now,
My blood labs looking healthy...
No pills for you! My doctor gasps,
You're looking Healthy-Wealthy!

Sleep apnea has hit the road,
No cracking heels -- that's new!
Arthritis pain is gone, girl, GONE...
I'm limber now, tis true!

At 69, I sprint up hills
As if I were just 20...
My energy is twice it's size;
good feels, good news aplenty.

But don't you miss those chips and beer?
→ The answer is a stunner:
My food is boring -- that is true --
But LIFE IS SO MUCH FUNNER.
💪😎
--- Wendy Swiger

=========================

I wrote this out of joy and deep gratitude to Dr John McDougall (may God rest his tough old soul) and his lowly spuds. After 5 decades wrestling with obesity, in 2019 I lost THREE pants sizes. Easiest 50 lb (approx. 25kgs) I've ever lost, and I've lost those pounds many many times in my 50 years of pudgy adulthood.

25/11/2025

I’m not a huge consumer of avocados but I’d love to hear if anyone has stored their cut avo with a slice of onion and had results as per this article?
Leave a comment with your best and longest way to save your avocado going brown fast ☺️.

This is like your version of the Avocado Rescue show 😆

How do you keep cut avo fresh for a week? You store it with this very surprising ingredient! 🥑
Link in the comments.

24/11/2025

Morning routine! Do you have a morning routine to stick to your goals?
Mine is pour a decaf coffee and then complete my food diary from yesterday, start today’s and fill in my daily weight tracker.

Why these particular two habits (excl. coffee)?

Scientific studies have shown the benefit for weight loss and weight maintenance - especially those who have lost a considerable amount.

⚖️ ON WEIGHING YOURSELF :
https://www.webmd.com/fitness-exercise/what-to-know-about-weighing-yourself

https://www.sciencedirect.com/science/article/abs/pii/S2212267214018735

📝 ON KEEPING A FOOD DIARY:

https://research.kpchr.org/News/Press-Releases/CHR-Study-Finds-Keeping-Food-Diaries-Doubles-Weight-Loss

And I came across this one which is interesting in relation to TYPE 2 diabetes:

https://pmc.ncbi.nlm.nih.gov/articles/PMC5568610/ #:~:text=In%20summary%2C%20dietary%20tracking%20was,critical%20to%20weight%20loss%20success.

24/11/2025

Love nature ♥️

24/11/2025

As the silly season approaches, remember you have the choice to take a platter of healthier options.

21/11/2025

A typical Westernized diet can cause gut dysbiosis, an imbalance in our gut bacteria, which can lead to inflammation and a leaky gut, allowing tiny bits of undigested food, microbes, and toxins to enter into our bloodstream and trigger chronic systemic inflammation.

The barrier between our bloodstream and our gut is thinner than a piece of tissue paper, so nutrients and fluids from the foods and beverages we consume can pass through, allowing the cells throughout our bodies to use them.

Plant-based diets are high in fiber, supporting a healthier gut microbiome and strengthening our gut barrier. Fiber is the fuel for our good gut bugs. When bacteria in our gut break down fiber, they produce short-chain fatty acids (SCFAs) that not only protect our intestinal barrier, but also provide anti-inflammatory and anticancer benefits. These SCFAs circulate throughout our body and have a wide range of effects on everything from inflammation and immune function to mental health.

When individuals were given fiber-rich foods, such as whole grains, beans, lentils, fruits, vegetables, nuts, and seeds, they got a significant reduction in their levels of zonulin, a marker of a leaky gut. When people were randomized to pasta with or without added fiber, those in the added-fiber group saw a significant drop in zonulin levels, showing that fiber appears to improve gut leakiness.

A significant improvement in gut leakiness can also be seen from a small (3 mg) dose of zinc, which we can easily get from just one cup of cooked lentils. Lentils also have the added benefit of being rich in fiber (1 cup = 15.6 g).

What else can we do to prevent leaky gut? Avoid alcohol.

When we cut out alcohol, our gut can heal.

What about exercise and NSAIDs use? Those are covered in my video “Avoid These Foods to Prevent a Leaky Gut” at see.nf/sealthegut.

Watch the video “How to Heal a Leaky Gut with Diet” at see.nf/leaky to learn more.
PMID: 31717475, 22044254, 30782617, 30453660, 23719549, 28925886,28075383, 27862824, 31243854, 25493023, 23244539, 25520366, 29889141, 29030980

19/11/2025

Moroccan Eggplant - always a winner with guests.

Warming Moroccan spices. Tender eggplant chunks, zesty lemon, crunchy almonds and salty olives with the sweetness of dates - it all comes together to make a taste sensation on your tastebuds.

Who wants the recipe? Leave a ME in the comments ♥️

17/11/2025

I’m sharing this post from the amazing Shane & Simple because some of the comments are just hilarious.
Go the vegan trolls you make comedy gold sometimes.

17/11/2025

When mushrooms and buckwheat collide to replace my old favourite plant based mince.
This is my no meat chilli that I used to use the Bean Supreme Plant Based Mince. Sadly many of the PB mince options aren’t GF.
Today I trialled combining mushrooms zapped through the food processor and added buckwheat which gave it a nice ‘mince-like’ texture.
I’m really liking this. Now to perfect and tweak so I can share a recipe.

Approx quantity was 400g+ button mushrooms quartered, chopped finely in a food processor and then I added 3/4 cup approx. buckwheat with 1 tbsp paprika.

15/11/2025

Good morning and Happy Sunday!
It’s a beautiful morning so I’m enjoying a rare treat of an English muffin toasted with my home made marmalade.

Eating healthfully is not about perfection, it’s about mindful choices.

14/11/2025

Time for What's in my Wonky Box - and this week is a bumper box!
Remember, if you want to try your own box and get 25% off your first order, then use code TN69A9 - only TWO left!

Check out boxes and options here: https://www.wonkybox.nz/boxes

12/11/2025

Everyone obsesses about protein but what we should be focusing on is FIBRE.

Fibre, especially insoluble fibre, doesn't get digested. As it moves through your digestive system, it adds bulk to stools and helps "sweep" waste, toxins, and debris through your intestines and out of your body—literally CLEANING as it goes. It also helps prevent constipation by keeping things moving smoothly, much like a broom sweeps a floor clean.

Feeling sluggish? Increase your intake of whole plant foods and soon you might just start to feel a whole lot lighter.