Throw Out That Oil!

“Vegetable Oil 1-2-3”


They try to market it like the blend of ingredients make it seemingly heathy. 

Just the name vegetable oil alone should make you run. 

Throw out that oil!

By a show of hands, who wouldn’t love this pink trash can guy to show up as needed, gesturing for us to throw junk away. 

I have learned that you should use almost exclusively coconut oil and olive oil when it comes to oils for the kitchen. 

Here is an article which describes the good ones versus the not so good ones.

So there are other great ones out there, but I typically stay with coconut oil, olive oil and butter. 

I haven’t yet found a need to stray elsewhere. 

Not that I never will. 

Coconut oil has numerous health benefits. I add about 1 teaspoon of it in my coffee, when I remember. 

It boosts your metabolism and provides a good healthy fat into your diet. 

Who doesn’t want to boost their metabolism!?

Its the oil that Rachel was trying to figure out while preparing her coffee in the clip. 

Many people make bulletproof coffee. 


But I typically add just a small dollop of coconut oil in one or two cups of my coffee. 

In some of my recent baking, I’ve substituted coconut oil for the junk oil. Using it in my wonderful Apple Cake recipe, that was given to me years ago, it turned out no different in both taste and texture. I do typically buy the refined coconut oil, for the no-coconut taste. Many suggest unrefined, so go with that. Or buy and use both. 

On that Apple Cake note, it has a lot of sugar, so it’s typically now a gift cake for my middle son. I’m going to eliminate the sugar completely the next time and use honey as the sweetener. I also need to get rid of/replace the flour, as there is an enormous amount of it in that recipe. I’ve made several goodies that do not call for flour at all and you’d swear it was in there. 

Goodies. The old way. 

I just can’t have that stuff around too often. It’s too darn good and too darn tempting. 

I’m no angel and some days have to fight off the sugar demons. 

Here’s proof. Me caught red handed with a sweet treat that kept calling my name at work. 

Seriously though. 

That’s what you need to do, over time, is switch things out. It’s much easier than you think. 

I used to be a Ranch dressing or “lite” Italian dressing girl. 

Throw that crap out! Search Pinterest for healthier alternatives that you can easily make. 

Thank God for Pinterest!

I almost exclusively use an olive oil and balsamic vinegar blend that is easy peasy to make. 

Mine is typically more balsalmic to less olive oil. 

It’s delicious and heart healthy. 

Sugar, Processed Foods and Junk Oils. We are getting there. 

What changes have you now made to eat healthier?


It’s a Process

I must admit. I’ve turned into a bit of a food nazi. In my mind. 

In the grocery store, I often find my eyes darting around, peering into the carts of others. Most are piled high with sugar laden, sodium filled, processed to high heaven ‘food’.

At work, I find myself picking up and reading the ingredients of the opened microwavable lunch box that someone is zapping in the microwave while still at their desk. 

My eyes glaze over at the long list of dirty ingredients, as well as the eye-popping amount of sodium listed. 

I do not do this on purpose. I simply cannot help myself. 

I really do not think of myself better than others. 

Because I was once them. 

My grocery cart once looked like theirs. 

I ate similar lunches, although mine were the misleading ones labeled ‘healthy’ or ‘low fat’. 

They say ignorance is bliss. 

In this case, ignorance about proper diet is contributing to the poor health of today’s society.

How did I get to where I’m at now, in the way of proper, healthy eating?

It always points back to NutriMost. 

Please do not get it mixed up with NutriSystem, or anything of the like. 

I lost weight, brought my metabolism down to that of someone half my age and learned so much along the way. No packaged foods. That was one of the key factors that made the difference. 

They taught me what to cut out and gave me a list of foods to choose from in my meal planning for the weight loss.

Nothing came in a box, a can or a jar. 

Except for mustard and salsa. 


I ate strictly like that for 43 days. 



It was the second round that completed and secured my new way of thinking. 

Do something for 21 days and it becomes a habit, so they say. 

Do something for 43 days twice and….BAM. 


So this did not happen overnight. It will not happen overnight for you. 

But it can happen. 

Start by saying no to the middle of the store. I know, I know. We’ve all heard that. 

But you must put that into practice to change your diet. 

Oh there are things you will need, like oil (please stay away from vegetable oils and the like) and almond butter. 

But think fresh. Think organic. Think grass fed.

Think whole foods. 

This blog offers simple tidbits of information along with what I did to get here. 

I’m no dietitian, doctor or nutritionist. 

I don’t even claim to know it all. 

Because….. I. Do. Not. 

And I certainly don’t even eat perfectly all of the time. 


But I do look at food differently. 

Completely different. 

It’s changed mealtimes around here, including what my husband and I pack for our lunches. 

We eat simple. We eat good. We enjoy the taste of our food. We even enjoy dessert several nights a week. 

Dessert that actually has nutrition!

Here is a great article from Dr Joseph Mercola on processed foods:

Here is a list of groceries that I keep regularly on hand, to give you an idea of how we eat. It’s not perfect. But it’s far better than a year ago. 







Lemons & Limes


Sweet Potatoes

Red Potatoes



Colored Peppers





Organic Almond Butter

Organic Peanut Butter

*both with nuts as the only ingredient

Olive Oil

Coconut Oil

Bragg’s Apple Cider Vinegar

Bragg’s Amino Acids

Mayo (I have yet to make my own)


Balsalmic Vinegar

Coconut Milk

Unsweetened Cocoa Powder


Kind Bars (5g or less of sugar)

Lily’s Chocolate Bars (no sugar)

Diamond Brand Nut-Thins Crackers

Ezekial Cinnamon Raisin English Muffins

Organic Canned Tomatoes, Tomato Sauce and Diced Tomatoes 

Canned Chicken (watch the sodium…I rinse mine)


Salsa (sodium here too, fresh is better)

Fresh Herbs: Basil, Cilantro, Parsley




Goat cheese

Mozzarella & Sharp Cheddar

Laughing Cow Cheese

Parmesan Cheese

Fage 0% Yogurt

Cottage Cheese



Frozen Fruit

Frozen Spinach, Brussel Sprouts 

Bacon, Pork Chops, Brats & Kielbasa (see, I’m not perfect)




Ground Turkey

That is the basics for us. I’m sure I’m missing a few items, but it’s just to give you a general idea. 

Obviously, it changes here and there. But this is pretty standard for us. I do keep flavored rice or noodle packets to serve on occasion for my husband or kids. I also make pasta on occasion. 

Those were once standard. Now they are occasional additions to our menu. 

When I need broth for soups, I buy low sodium.  I’ve yet to make the bone broths, but I see a lot of articles on the health benefits of that. 

Growing your own vegetables and visiting the local farm markets are of course the best route for produce. 

I’m still working on purchasing better quality meats. 

And for Heaven’s sake, as a reminder, stay away from sugar free junk. They are sweetened with artificial sweeteners. So bad. 

I clicked on a link not too long ago where someone was giving some ideas for low calorie snacks. 

Not healthy at all.  


Good gravy. There are like 5 acceptable items. 

Pork rinds!?

Sugar-free is the devil. No, I’m serious. Run from it. 

There really is a simple, but whole new world out there when it comes to fueling our bodies properly. 

Once you learn to tame that sugar/processed foods beast, it’s easier to continue making better choices. 

I’m working on some menus and recipes to share. 

Just promise you will take larger steps than our store friend did. 😉

Two bananas will not keep the doctor away. 

Sugar, Public Enemy #1?

My almost four year old grandson knows this about me, “you don’t like sugar, right Gigi?” and then follows up with, “because sugar makes you sick, right?”


Makes me laugh every time. He won’t let me make his peanut butter sandwich with my peanut butter and insists that I only give him Papa’s peanut butter. 

Mine lists organic peanuts as the only ingredient. My husband has changed his ways and has been using Jif Natural for months now. He’s getting there. 

How did I arrive at this “get rid of sugar” thinking, you ask?

I’ll tell you. 

Ten months ago, I stepped inside the doors of a chiropractor’s office and didn’t realize just how much the decision that I made that day would change my life. 

After stepping on their fancy scale, I was handed the dreadful news. 

  • I was overweight
  • I was metabolically 74 years old
  • I was dehydrated
  • I was unhealthy 

Something had to change. 

That’s when I decided to try the plan that they offered, called NutriMost.  

Stop right there. 

Because I almost didn’t. 

Because of this sentence:

“While on the 40 days, you aren’t allowed any sugar.  Or dairy.”

Which translated into, “Coffee?  Yeah, that’s going to be black from here on out.”



I blinked, 158 times consecutively. 

Within 10 seconds. 

It was almost a deal breaker. 

I’m not kidding. 

Our addictions and the holds that they have over us are very real. 

Sugar is a big one. 

It’s everywhere. In everything. 

And, I’m sorry if you don’t already know this, but we eat too much of it and it’s making us all very unhealthy. From being overweight to causing disease within our bodies. 

And you know what?  I took that challenge that day. 

It’s ten months later and I lived to tell about it. 

It wasn’t as bad as you think. 

It wasn’t as bad as I thought. 

People look at me like I’m crazy when I tell them about how I changed my diet when it comes to sugar. 

It can be done and it’s of the biggest steps to overhauling your diet. 

I follow Dr. James Mercola. A lot of what I’ve learned through NutriMost, he backs up and then some. There are a ton of articles on the dangers of sugar and your health. 

Read this lengthy but very informative article. He also discusses artificial sweeteners. Those are so bad for you. If you are using them, stop. 
Scroll past the videos to get to the article. Unless you want to watch those also.

He recommends this and so do I:



Might seem impossible. But it’s very doable. 

Read labels. Choose wisely. Start switching to organic, less sugar foods. 

Enjoy fruit but be smart. Even too much natural sugar is too much. 

The consumption of sugar makes you more hungry. 

You’ve got to start somewhere. 

The only sweeteners that I typically use are:

  • Liquid Stevia (I love the flavored in my coffee. A little goes a long way). 
  • Organic Honey
  • Organic Maple Syrup

That’s it. It’s amazing the recipes that you can find. Try some of my recipes that I’ve pinned. 

On occasion I eat sugar. I live in the real world. But when I say it’s in moderation, I mean in the smallest amounts. And not often. 

And I just don’t feel great when I do. 

If you do this, I promise it’s worth it. You can do it. If I can, anyone can. 

Here is the Stevia that I purchase. Like everything else, there are some out there with added, unnecessary ingredients. Don’t buy those. 



So, whose in?