HealthyHabits - Food Tips (2021 and beyond)

You could use the egg yolks for other things if you don’t want to eat them in the form of a breakfast egg. Fried rice w/vegetables, frittata for dinner, baking bread, etc.

I’d give up other red meat happily to keep eggs. I’d like to eat two at a time but I make one egg at a time work! Poached, sunny side up or barely flipped is my favorite - scrambled is fine.

@sabaray is your oatmeal savory or are those other items “on the side” of your oatmeal? I’d like to try some savory oatmeal recipes.

I’m also a fan of baked oatmeal recipes.


I mix everything together. It sounds strange but I like it. The second dish with quinoa is a breakfast combo from Mayo. Really could eat at any meal.


Sure I could use excess egg yolks in other recipes, but those dishes don’t interest me as much as poached eggs and hard boiled eggs and omelettes. Admittedly I only eat few eggs per week at most, plus an occasional recipe that includes eggs. Per MyNetDiary food log, my one-year average is about 200mg cholesterol per day… so not excessive.

As a ‘mainly vegetarian’ - eggs are pretty much my only protein source, other than a scoop of plant based protein in a morning smoothie. I have about 4 eggs a week and will take the extra benefits of the yolks…

I find Orgain chocolate, plant-based protein powder to be amazing - tastes great (when 1 scoop mixed w/almond milk, a half cup of ice, some frozen berries, MTC oil, and college peptides in a blender). It’s also super affordable on Amazon.

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Thanks for the tip on the protein powder. I may have to order some. It might be also good mixed greek yogurt(?). I mostly buy plain greek yogurt, and sometimes I add peanut butter powder or honey (which is hard to mix in).

Any other protein powder fans? I do have a canister of collagen peptide, but I now only use it on the rare days where my prior days protein fell below 50g. As I transition to less meat, I may need more ways to supplement protein.

Vega used to make an unflavored protein powder that I used frequently. It is often difficult to find - most people seem to enjoy the flavored ones. I often find them too sweet. @Jolynne_Smyth , have you ever tried the ready made Orgain drinks? I often see them at our Costco and have thought about purchasing to have at the office.

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@Colorado_mom - I don’t know that the Orgain chocolate protein powder would be all that good mixed with yogurt. :slight_smile: It’s powdery and vanishes when mixed in with other smoothie ingredients, but might be more noticeable in yogurt? Maybe the unflavored collegen peptides might work better?

@sabaray - my son gets those Orgain ready-to-drink beverages. He likes them because they are quick and easy.

What I’ve started to do for work is make two of my regular morning smoothies (one without MTC oil b/c too much isn’t great for digestion). Then I put one smoothie in the freezer until I leave for work an hour later, then pop it into the freezer at work. About 10.30 a.m. I take it out of the freezer and let it thaw for an hour, then at lunch mix it up with a spoon (I microwave for 10 seconds if needs more thawing). It really works great (for me) and the semi-frozen texture (eaten with spoon) makes me feeel like I’m having a satisfying meal instead of a quick drink. :slight_smile: I do notice an increase in my energy and mental clarity through the day when I do this (vs. eating just salads and fruit and snacks) at work.

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I had to look up MCT oil - here’s a link if it is also a new term to others MCT Oil: Health Benefits and Common Uses

Is the advantage of MCT oil over coconut oil just lower calories?

When I consulted a nutrition consultant a few years ago, she was a big fan of medium chain fats. So I did buy a jar of coconut oil. (I got refined to have more chance of hubby eating, since he is not a fan of it coconut. He declined to try any, so if I buy again I’d probably try unrefined). Perhaps I’ll get some more My sister says Trader Joe coconut oil is a good deal.

From what I understand, MTC oil is supposed to be good for cognition, overall brain functioning, and cellular health. I just use a teaspoon or so, figuring if it has downsides they wouldn’t be too significant!

I follow this guy Dave Asprey’s podcasts - he’s a former Silicon Valley tech entreprenur who focuses on ‘bio-hacking’ - upgrading your body/performance. I find his stuff (interviews w/various experts, dietary recommendations, etc.) pretty interesting and have adopted a few approaches (some salesmanship on his website/podcast but still good points). He’s a big proponent of MTC oil.

Just remember, MCT oil can impact triglycerides -


I’m trying this website to help me to get back into an exercise routine. I’ve just done a couple of short videos that I’m adding on to my PT exercises.


I’m trying very, very hard to stick to a Mediterranean style of eating with the focus on “real” food. So far, so good - I like vegetables, fish and chicken, grains etc. I had signed up for a class our gym was offering on “health” and “fat burning”. It is not at all what I expected. I think it is similar to keto with a focus on rebalancing your hormones (is that a thing?) and eating for your burner type. We took an elaborate quiz and you were then identified as a sugar burner, mixed burner or muscle burner. You were then to follow a template to prepare meals specifically for your body type, but don’t worry, you could still eat and drink whatever - as long as it fit the template. Huh? I have to say I find it very confusing. I’m glad it’s only a four week class but I don’t think I will be following the plan. There were several very overweight women in the class for their 3rd or 4th round. The thing that bothers me is the gym is affiliated with our medical center. I’ve taken some very good programs there in the past. I’m really struggling with the “science” behind this one.


Many years back I read a book called “In Defense of Food” by Michael Pollan. I found it interesting because it clarified some things that were in the back of my mind. It bothered me that we discuss nutrition in terms of vitamins, carbohydrates, fats, trans fats, etc. instead of foods we actually eat. It seems to have allowed companies to modify how they process foods to adhere to the fad du jour. It’s this adherence that gave us margarine as a replacement for butter (that proved to be a big mistake), new fats that were supposed to be better but in the end were indigestible and caused stomach problems, fake sweeteners that may cause cancers etc. Some diets are healthier because they are naturally high in vegetables and seafood. Some foods are naturally low in fats or if they are higher in fats are very nutrient dense (think eggs). I am lucky because I like most foods. I enjoy vegetables, beans and other legumes, I like eggs and on the whole enjoy a variety of meats in modest quantities. I cook most of my own meals and rarely eat out. I drink mostly water with modest amounts of coffee and occasionally enjoy alcohol (especially wine) as part of my meals. I don’t drink soda. I never check the nutrition labels except to check out the sodium levels as I find many canned foods are simply too salty (mainly broth, tomatoes, and tomato sauces). I always have at least one fish or seafood dish weekly and one non meat meal weekly. I try to eat moderate amounts of pasta and bread and when I do eat them I prefer the whole wheat version or brown rice. I haven’t taken vitamins in 20 years as I try to eat a well balanced diet and the nutrients I need I get from the food I eat. Mostly I eat to enjoy it. We have been blessed with an amazing variety of food and cuisines and there are many ways to be healthy or unhealthy. Bon appetite!


Great post, lvvcfs.

What’s interesting is that many popular diets (Pegan, Mediteraranean, etc.) do come back to those basic priniciples that you described.

I think it might have been Michael Pollan who said “eat like your great-grandmother” - i.e., almost no processed food, little to no artificial additives, locally sourced, non-factory-farmed, nutrient dense, relatively balanced among the food groups, no need for admin-heavy calorie/macro-counting, etc. There’s something to be said for a return to basics…


That being said, I have a smoothie w/factory-produced plant protein every morning and track my calories w/MyFitnessPal each day. Still agree w/what you said, lol!


Michael Pollan does have good advice. “Eat food. Not too much. Mostly plants.”. Or the longer story… Michael Pollan: Three Simple Rules for Eating | Co+op.

I can’t claim to follow that exactly at our house. But it is definitely an influence as I try to transition to healthier eating.


But is any reasonable food intake about following something “exactly”? IMO, it’s the “exactly” that throws people off and OUT of the nutrition game. It becomes too much work, too stringent, too overwhelming, etc.

I mean think about it - how old are many here on CC? 40’s/50’s/60’s/70’s - and we are still playing around with what to eat?

Make some ground rules that you can live with. Then eat, move and do good things for your mind.


In Defense of Food and Omnivore’s Dilemma are two of my favorite reads. Pollan has a small “reference” book - “Food Rules” that’s a quick read and guide to a healthy diet. It is interesting - all of my sodium intake is coming from processed foods - even low sodium chicken broth is pretty high.


Perhaps I’m misunderstanding, but I think it’s perfectly reasonable to think about what to eat or healthy habits at any stage of life. Our needs change, the science behind recommended diets change, we get bored with what we’ve been doing. I am honestly curious about nutrition.


My philosophy in a “nutshell” is that I eat lean meat, fish, poultry and vegetables, nuts and seeds, some fruit, little starch, whole unprocessed foods, and little to no sugar, especially sugar substitutes. I keep my food intake to a level that will support exercise but not body fat.