Preserving Healthy Living

We are on Day 8 - and I'm still surrounded by ultra processed foods... but I'm staying strong! We have to be realistic that when we change our dietary habits, that others in the household may not be on the same page. And that's how my house is. While everyone is eating healthier than before because I'm providing non-ultra processed meals, they still like to munch on their cookies and cakes and chips and all that. But that's ok. Would it be easier if I didn't have all the ultra processed food around me? Absolutely! But it's not realistic. We gotta work with what we've got. Here is my super yummy pancake/waffle mix. I find it is easier to make this in bulk (as listed below) and store in an airtight container, instead of taking the time to get all the ingredients out every time I want to make it. Pancake/Waffle Mix: 4 cups flour (I prefer unbleached unbromated flour) 3 tbl baking power 2 tsp baking soda 1 tsp salt 3 tbl sugar Store in an airtight container until you need it. To Make Pancakes/Waffles: 1 cup pancake mix (from above) 1 egg 1 cup milk (or as needed) 1 tbl melted butter Pour onto hot griddle for pancakes, or into a waffle iron, and enjoy! Food Diary: Brunch: Coffee with sweetened condense milk Homemade Belgian Waffle and all-natural blueberry fruit syrup 3 pieces of bacon Snack: Fresh fruit Triscuit Hint of Sea Salt "Healthy" soda (see my other video) Dinner: 2 hard shell beef tacos 11:40 PM Snack Tostito Tortilla Chips Follow me on all the socials! Facebook: https://www.facebook.com/PreservingHealthLiving/ Instagram: https://www.instagram.com/preservinghealthyliving/ TikTok: https://tiktok.com/@UCpb6nWMCUgSKP-xfY3IV32A #pancakerecipe #wafflerecipe #homemadepancakes #homemadewaffles #processedfoods #onedayatatime #day8

Day 9 The struggle is real. I was starting to feel like I was over the hump, that I was bound to start reaping the rewards, and I guess I was a bit too hopeful. Frustration is definitely setting in, but I've stayed strong with eating NO ultra processed foods for 9 days out of the 30 day challenge. Food Diary Breakfast Coffee with sweetened and condensed milk Oatmeal with all-natural jam Lunch Cottage cheese and triscuits Dinner Pork carnitas nachos (Tostitos Scoops which is a NOVA 3 processed product, corn, black beans, pulled pork, cheese, homemade salsa, and sour cream Follow me on all the socials! Facebook: https://www.facebook.com/PreservingHealthLiving/ Instagram: https://www.instagram.com/preservinghealthyliving/ TikTok: https://tiktok.com/@UCpb6nWMCUgSKP-xfY3IV32A #30daychallenge #30dayfoodchallenge #day9 #struggling #ultraprocessed #processedfood #fooddiary #healthjourney #eatbetter

My biggest struggle with the #30daychallenge of No Ultra Processed Foods is EASILY soda. I love soda - I think of soda - I dream of soda. So when a viewer suggested carbonated mineral water and fruit, I just had to try it! Recipe is SUPER simple. Mash up your favorite fruits - I used strawberries, blackberries, and lemon. Add an UNFLAVORED carbonated mineral water. I used #Perrier I added a dash of sugar (because... well, sugar) and this is STILL by far a healthier option than traditional soda. Cheers! Follow me on all the socials! #soda #sodaaddict #sodasubstitute #healthyrecipe #recipe #myrecipe

Quick and easy BBQ sauce recipe that is completely ultra processed free! Ingredients: 15 oz tomato sauce 1/4 cup apple cider vinegar 1/2 cup maple syrup 1/2 tsp salt 1/4 tsp garlic powder 1/4 cup black pepper Directions: Add all ingredients in a pot. Whisk all ingredients together before you start heating it up and make sure it is well combined. Cook over medium high heat in a saucepan. Boil for 1 minute, then reduce heat and simmer for about 15 - 20 minutes. Pour into a container - I like to use old mason jars. You can store in the fridge for about a month. I’ve used this in chili in replacement of ketchup, and on any bbq’d meat. Follow me on all the socials! Facebook: https://www.facebook.com/PreservingHealthLiving/ Instagram: https://www.instagram.com/preservinghealthyliving/ TikTok: https://tiktok.com/@preservinghealthyliving #bbqsauce #bbqsaucerecipe #homemadebbqsauce #homemadebbqsaucerecipe #easyrecipes #fast recipes #6ingredientsrecipe

Day 4 of my 30 Day No Ultra Processed Food Challenge Day 4 is by far the hardest day yet. I want soda, I want chips, I want all the things. Anxiety, feeling down, and brain fog are creeping in - but I'm going to stay strong! Food Diary Breakfast: Coffee Oatmeal with natural jam Lunch: Homemade chili Zucchini bread Dinner: Steak and Veggie Stir Fry Corn on the cob Night Snack: Banana Bread Join the journey at any time - and let me know when you do! Follow me on all the socials! Facebook: https://www.facebook.com/PreservingHealthLiving/ Instagram: https://www.instagram.com/preservinghealthyliving/ TikTok: https://tiktok.com/@preservinghealthyliving #30daychallenge #processedfoods #eatbetter #health

Day Three of the 30 Day No Ultra Processed Foods Challenge Things are getting real! The energy and enthusiasm of the first two days are gone and cravings for soda and snacks are on the mind. I'm ornery, which is very common when quitting processed foods. Our bodies have become addicted to the ingredients in them and tend to throw a fit when we stop eating them. I'm also thirsty. I read that our bodies store more sodium and water when we eat a lot of processed foods do to increased insulin. When we quit eating all that stuff, our body let's go of the water and can result in an increased feeling of thirst. I've also lost 2 pounds - which I wasn't surprised about. The first few days of trying to be healthy usually result in a few pounds lost because I let go of water retention. But the soda.... ugh - if you know a good way to make water taste good (without using ultra processed stuff) please let me know! Food Dairy: Breakfast: Coffee with sweetened and condensed milk Cottage cheese and strawberries (I'm NOT eating cottage cheese tomorrow) Lunch: Hamburger patty (without a bun) topped with pepper jack cheese and jalapeños I canned and the homemade BBQ sauce from Sunday Canteloupe Snack: Zucchini bread and butter Dinner: Homemade chili topped with fresh grated cheese Snack: More zucchini bread... I need to get another snack on board Follow me on all the socials! Facebook: https://www.facebook.com/PreservingHealthLiving/ Instagram: https://www.instagram.com/preservinghealthyliving/ TikTok: https://tiktok.com/@preservinghealthyliving #30daychallenge #30dayfoodchallenge #ultraprocessed #processedfood #healthjourney #eatingbetter

Someone asked a great question - How do you know a food is ultra processed? There is a food classification system called NOVA. There are 4 groups of food within NOVA, and NOVA 4 is considered ultra processed. Group One - unprocessed or minimally processed foods (fruit, veggies, milk, eggs, meat, ect) Group Two - processed culinary ingredients (fats, herbs, sugars, ect) Group Three - processed foods made my combining items from group one and two. These are foods that have minimal ingredients and are natural (homemade breads, natural jams, bottled vegetables, canned fish, ect). Group Four - ultra processed foods - foods that either no longer resemble their original form (candy, soda, ect) and/or have many ingredients with additives that improve palatability, hydrogenated fats (margarine, fried foods, ect), modified starches, ect. These foods are industrial, are rarely cooked with (think mechanically separated meat here....) and have low cost, high taste, and long shelf-life as it's main goal. There is a website where you can search a product and see the NOVA rating. https://world.openfoodfacts.org/ Follow me on all the socials! Facebook: https://www.facebook.com/PreservingHealthLiving/ Instagram: https://www.instagram.com/preservinghealthyliving/ TikTok: https://tiktok.com/@preservinghealthyliving #30daychallenge #30dayhealthchallenge #30dayfoodchallenge #processedfood #ultraprocessedfood #healthjourney

Day 2 of the 30 Day No Ultra Processed Food Challenge! I miss soda!! But I found out that beer and wine is NOT ultra processed, so I'll enjoy those every now and then. Just FYI - hard liquors (rum, whiskey, ect), colored beers, and seltzers ARE ultra-processed. I tried natural peanut butter (with just roasted peanuts and oil) because regular peanut butter is considered an ultra-processed food. You guys... it's different... But you stir it up and it went great with apples. I was hoping to make homemade spaghetti sauce, but before I knew it 7:30 PM had rolled around. Luckily I had found this Ragu spaghetti sauce that only has 8 natural ingredients and is NOT considered ultra processed (most spaghetti sauces out there are - check the ingredients!) I also made some Zucchini Bread (don't knock it till you try it!) Here is the recipe if you want to try it out! Ingredients: 1 1/2 cup grated zucchini 1 cup sugar 1/4 cup brown sugar 1/2 cup UNSWEETENED applesauce (if you want to stay away from ultra processed foods...) 1/3 cup butter (vegetable oil works too, but I like butter better) 2 eggs 1 tsp vanilla extract 1 1/2 cup flour (I like unbleached unbromated flour) 1/2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/2 tsp to 1 tsp pumpkin pie spice depending on preference (if you don't have pumpkin pie spice you can use 1/2 tsp cinnamon) Directions: Add grated zucchini, sugar, brown sugar, apple sauce, oil, eggs, and vanilla and stir till it is well combined. In a SEPARATE bowl, combine flour, baking powder, baking soda, salt, and pumpkin pie spice/cinnamon. Stir till well blended. Pour flour bowl mixture into the zucchini mixture. Stir until flour is moistened - do NOT overmix. Pour into a greased 9x5 pan. Bake at 350 degrees for 50 - 54 minutes. A toothpick should come out of the middle with moist crumbs. Let rest for 10 minutes - after 10 minutes, say a prayer and take it out of the pan. Cool on wire rack. You can eat it right away - but I think it's better after it's been in the fridge. Store leftovers in the fridge. Food Dairy: Breakfast: Cup of coffee with sweetened and condensed milk and splash of milk Bowl of cottage cheese and raspberries Lunch: Peanut butter and apples Zucchini bread Dinner: A Beer Spaghetti Follow me on all the socials! Facebook: https://www.facebook.com/PreservingHealthLiving/ Instagram: https://www.instagram.com/preservinghealthyliving/ TikTok: https://tiktok.com/@preservinghealthyliving

Day One Recap! Every time I start a "health journey", the first few days are always the easiest. See an overview of what I ate - plus some love from my chickens. Breakfast: Coffee with sweetened condensed milk and a splash of milk Homemade pancakes with all natural jam Snack: Cottage Cheese with cherry tomatoes Lunch/Dinner (we ate late!): Chicken tenders with homemade BBQ sauce Grilled corn, zucchini, tomatoes, and sweet peppers Watermelon Canteloupe Late Night Snack: Popcorn with butter and salt Subscribe and join in on the fun!

Welcome to the 30 Day No Ultra Processed Food Challenge! Join in on the fun of exploring healthier ways to eat and going through all the emotions and frustrations that are sure to be found along the way. Subscribe and share - and if YOU are joining in on the fun, make to sure to let me know in the comments!

Even though I have been doing research and know that ultra-processed food is not good for you, I keep eating it! So I think it's time for a 30 Day Challenge. Starting Sunday, August 13th, I will be cutting out ultra-processed foods from my diet for 30 days. Subscribe and join me on the journey as I find healthier ways to eat. It's go time! Also - meet my lovely dog Baxter :) Chapters: 00:00 Intro 00:12 Why I'm Doing the 30 Day Challenge 01:17 Meet Baxter! 01:40 Closing Comments #30daychallenge #challenge #stayhealthy #cleaneating #myjourney #processedfoods #healthyeating #fooddairy #eatbetter #nutritiongoals #mindfuleating #selfcare

Even though I have been doing research and know that ultra-processed food is not good for you, I keep eating it! So I think it's time for a 30 Day Challenge. Starting Sunday, August 13th, I will be cutting out ultra-processed foods from my diet for 30 days. Subscribe and join me on the journey as I find healthier ways to eat. It's go time! Also - meet my lovely dog Baxter :)

Easy roasted vegetables! I always use whatever I have lying around. Super easy and a winning side everyone always loves. For this video I used sweet potatoes, carrots, and sweet peppers. But any veggies will work! Regular potatoes, broccoli, cauliflower... This is a great way to use those extra vegetables before they go bad. Chop them up and toss with softened butter or olive oil. Add your seasoning - I personally like McCormick Hamburger Seasoning. Cook at 400 degrees - for this video it took me about 40 minutes to get them browned and soft. But it could take more or less time depending on the size of your chopped vegetables. At about 20 minutes I do mix it all around so that you get a more even browning on the sides. And that's it!

What I think about giving up ALL processed foods - plus meet my chickens. Check out the full video on my channel.

Processed vs Ultra-Processed - What's the Difference? You'll be surprised by what's considered a processed food. Learn the difference and why not all processed foods are bad. Chapters: 00:00 Intro 00:20 Definition of processed food 00:50 Definition of ultra-processed food 01:50 My confession - I'm not giving up all processed foods! 02:13 Closing comments

Coffee Mate vs International Delight Coffee Creamer. Who will win??

A listener asked that I look at coffee creamer, specifically Coffee Mate or International Delight Peppermint Mocha. I figure we would do a show down between the two! Learn about the ingredients in creamer, and which one I deem the winner. Chapters: 00:00 Introduction 00:33 Main ingredients of coffee creamer 00:55 Oil ingredients 01:34 Cocoa 02:03 Milk derivatives 02:42 Natural and artificial flavors 03:05 Carrageenan 03:35 Verdict and Winner 03:57 Closing comments Websites used in research: https://foodstruct.com/compare/soybean-oil-vs-palm-oil https://www.marigoldfoods.com/4-reasons-you-should-avoid-casein/ https://draxe.com/nutrition/what-is-carrageenan/

Quick overview of where PFAS is and what the side effects are. A must listen!

PFAS are known as “forever chemicals because most do not break down so they stay in our environment and bodies. Learn all the many products and places this chemical is, and some steps you can take to reduce your exposure. Chapters: 00:00 Introduction 00:32 Products with PFAS 00:52 Side Effects of PFAS 01:21 Intro to ways to reduce exposure 01:47 PFAS in our drinking water 02:16 Take Out Food containers 02:31 Nonstick cookware 02:58 PFAS in the home - dusting and vacuuming 03:19 Clothes and outdoor gear 03:51 Companies that are PFAS free 04:25 Closing comments Website for PFAS free products: https://pfascentral.org/pfas-free-products/ My research: https://www.hsph.harvard.edu/news/hsph-in-the-news/protecting-against-forever-chemicals/ https://www.nrdc.org/stories/forever-chemicals-called-pfas-show-your-food-clothes-and-home https://www.ehn.org/what-are-pfas-2656619391.html?gclid=CjwKCAjwlJimBhAsEiwA1hrp5jH4kchbZEBuUtY6KKTvgnmKXLf7mZ90kjMGIGhNIyXVzbNfOuaYrxoC2P0QAvD_BwE https://pfas-1.itrcweb.org/wp-content/uploads/2020/10/history_and_use_508_2020Aug_Final.pdf https://pfascentral.org/pfas-free-products/ https://time.com/6292482/legal-liability-pfas-chemicals-lawsuit/ https://cvskinlabs.com/danger-can-pfas-be-absorbed-through-the-skin/

Whoa! Pop Tarts Ingredients Do What?!

Pop Tarts - if you take one bite you already know that extreme sweetness can’t be THAT healthy. But how bad is that convenient pastry really? Chapters: 00:00 Intro 00:28 Food Coloring 01:18 Sugars - Corn Syrup, High Fructose Corn Syrup, Sugar, Dextrose 01:28 Dextrose 01:59 Bleached Wheat Flour 02:09 Soybean and Palm Oil 02:39 TBHQ 03:38 Citric Acid 03:57 Caramel Coloring 04:32 Xanthan Gum 04:42 Corn Starch, Yellow Corn Starch, Soy Lecithin 04:50 Verdict and Confession 05:02 Closing Comments I researched the topic on these websites: https://pubmed.ncbi.nlm.nih.gov/23026007/ https://satia.com/blog/how-bad-are-pop-tarts-for-you https://www.dailymail.co.uk/health/article-11777037/The-risky-food-additives-banned-Europe-legal-US.html https://www.ewg.org/news-insights/news-release/study-preservative-used-pop-tarts-and-hundreds-popular-foods-may-harm https://draxe.com/nutrition/tbhq/ https://www.ewg.org/news-insights/news-release/study-preservative-used-pop-tarts-and-hundreds-popular-foods-may-harm https://draxe.com/nutrition/tbhq/ https://draxe.com/nutrition/tbhq/ https://www.healthline.com/health/food-nutrition/potential-tbhq-dangers#possible-dangers https://learn.ddwcolor.com/is-caramel-color-safe/ https://www.isitbadforyou.com/questions/is-caramel-color-bad-for-you https://physiologicnyc.com/xanthan-gum-debunking-hype/ https://www.mashed.com/325737/why-you-should-rethink-eating-pop-tarts/ https://ourworldindata.org/what-are-drivers-deforestation https://draxe.com/nutrition/soybean-oil/ https://www.peacefulmountainmedicine.com/post/citric-acid-a-common-food-additive-with-an-uncommon-source https://explore.globalhealing.com/top-20-gmo-foods-and-ingredients-to-avoid/

TBHQ is in over 1,250 processed foods and is directly linked to our growing food allergies in our children. Do the foods you eat have this preservative in it? Chances are yes, if they are processed - and they have a whole bunch of other health concerns than just food allergies. See List Here: https://www.ewg.org/sites/default/files/u352/EWG_TBHQ_FullChart_C01.pdf Chapters: 00:00 Introduction 00:33 Increase in food allergies lead to studies 01:19 Other side effects 02:00 Overview of some processed foods with TBHQ 02:50 Closing comments I used these websites in my research: https://draxe.com/nutrition/tbhq/ https://www.foodbusinessnews.net/articles/8349-research-links-tbhq-to-allergies#:~:text=TBHQ causes T cells to,, eggs, wheat and shellfish. https://www.ewg.org/sites/default/files/u352/EWG_TBHQ_FullChart_C01.pdf https://www.verywellfit.com/what-is-tbhq-5195951

TBHQ is in over 1,250 processed foods and is directly linked to our growing food allergies in our children. Do the foods you eat have this preservative in it? Chances are yes, if they are processed - and they have a whole bunch of other health concerns than just food allergies.

Find out what pre-made roll has no trans fat, no preservatives, and no GMO. And they're yummy!

Rhodes Rolls - convenient and yummy, but is it too good to be true? Find out! Chapters 00:00 Introduction 00:25 Ingredients 00:48 Statements on package 00:53 Verdict and confession 01:14 Closing Follow Me At: Facebook https://www.facebook.com/PreservingHealthLiving/ Instagram https://www.instagram.com/preservinghealthyliving/