Roasted Sweet Potato, Oil Free

Chop up the sweet potato into bite-sized cubes but definitely keep the skin — it has a lot of the nutrition. First, coat the cubes with a very liquid Tahini. Then, sprinkle on a generous amount of Ceylon cinnamon — the best cinnamon because it doesn’t contain a pathogen common to the other cinnamons.

Cook in the oven for 40 minutes at 400 degrees. Delicious both warm or cold.

Cholesterol-Free Scrambled Eggs

Old Age and Digestion

If you are into your 60s and 70s, it would be a good idea to take a digestive enzyme pill with your primary meal, as these enzymes decrease with old age, so that without a supplement, you are getting much less value from the food that you eat because it doesn’t get thoroughly digested for lack of digestive enzymes.

Yet another problem with old age and digestion is that the hydrochloric acid produced by the stomach to breakdown food decreases with old age, so that food — and proteins in particular, which are more complex compounds — don’t get broken down as efficiently by digestion in the stomach for lack of this acid, which is another reason why the old should increase the amount of protein in their diet somewhat to compensate for this inefficient digestion. A sprinkle of lemon juice on your salad would help here with digestion in the stomach.

old age and digestion

Cholesterol-Free Scrambled Eggs

The entire container of Trader Joe’s Liquid Range-Free Egg Whites (250 calories) — put it into a blender with a generous amount of nutritional yeast (that appealing eggy taste) and some black salt (that foul eggy smell). Large assortment of leafy greens (Kale, Spinach, etc.) diced to very small sizes. Steam a wide assortment of mixed vegetables. Chives.

Start with one large diced sweet onion in a heated pan until it starts to brown, then add diced garlic, and then some vegetable broth or avocado oil spray to prevent sticking. Once that onion/garlic combination has cooked sufficiently, add the egg whites and stir occasionally as it solidifies. As it comes close to being fully cooked, add the leafy greens and the chives, and mix them in well. Just before you finish cooking, add all the vegetables and mix well.

Eat it with Ezekiel Sesame toasted bread with a generous coating of clover honey.

Cinnamon Lovers

Mindset

What I believe in is continuous improvement as a mindset. Commit yourself to the idea of continuously improving whatever you do, both in terms of big things and even very small and seemingly trivial things.

Managing your finances — a big thing — how can you improve that? Washing the dishes — a trivial thing — how can you improve that?

Continuous improvement — that should be your mindset permanently. Nothing short of that.

Brussel Sprouts

How To Binge Eat

Do you find that you eat way too much on the weekends or, now and then, just go overboard with too much food? You are not alone.

But there is an effective way to deal with this kind of occasional binge eating, which I’m afraid most of us humans are guilty of. That way is to have planned calorie deficit days each week (planned as in specific days of the week). Right now, I have 3 calorie deficit days each week, so when I overeat on the weekends, it doesn’t matter.

One calorie deficit day is just a few hundred calories below what I typically eat (2100 calories). The second is double that but not that severe really. But the third calorie deficit is a serious drop — half of what I normally eat.

With 3 planned calorie deficit days each week, I don’t have to be that concerned with the occasional binge. Actually, without the occasional binge, I would lose too much weight.

So I can enjoy my binge and eat cake, too — sort of speak (I don’t eat processed foods like cake).

Heirloom