Many asked for recipes when I shared last week’s “What I Eat and Why” post. The more ingredients and heat we add to vegetables, the less nutritional value they retain, so I rarely cook or use a recipe. There are some things we need to cook or, at the least, steam to digest them. Potatoes, lentils, and grains come to mind. Broccoli is more digestible if it spends three minutes in the steamer.
Most of my meals start with a bed of leafy greens, chopped radishes, sliced English cucumbers, half a ripe avocado, and a boiled egg. When I have fresh herbs, I chop them and add them. This week, on Monday, I cooked barley and lentils as a side dish. There was enough to save the extra for the next three days. Most of the time, I crumble sardines and beans on top, but for a special treat, I add bits of smoked salmon when I can find it in stores. The Eden Organic beans are already cooked, so I rinse them, add some to the top of the dish, and finish with a drizzle of olive oil and some vinegar.
I purchased the salmon at Publix this time. A package contains enough for three meals. Smoked wild-caught salmon has many benefits, including a 3-ounce serving containing about 15.5 grams of protein, selenium, potassium, and B vitamins. Salmon also contains Omega-3 fatty acids, essential fats your body can’t produce, so you need to get them from your diet.
Sweet potatoes are another favorite side dish. I wash and bake two large ones at 350 for an hour, then turn off the oven, cover them with a lid or foil, and let them cool inside the oven. The peel will fall off after removing them in a couple of hours. Stir in some real butter and cinnamon while they are still warm. If you can resist eating them all the first day, you can enjoy a scoop on your salad as a side dish for a few days.
Sweet potatoes are high in fiber, potassium, vitamin C, and vitamin B6, which can help promote a healthy heart and keep cholesterol levels in control.
A few hours later, I enjoy a bowl of yogurt with seeds, nuts, berries, and a few grapes.
This thick, creamy yogurt adds flavor and texture to many foods. Its benefits include boosting bone health, building muscle mass, and lowering the risk of certain health conditions.
I’ve never heard of cinnamon on sweet potatoes but will definitely try your cooking method.
I read some research online a few weeks ago ( sorry, didn’t keep the source) that had found eating vegetables for the first meal of the day had great health benefits.
I make my own Greek style yogurt once or twice a week, with my own yoghurt as its starter so it has no unnatural sugar at all.
Veggies for breakfast breaks sugar cravings and loads you with lots of nutrition for your day. “Breakfast like a king, lunch like a princess and dinner like pauper.”
This is most helpful! Thank you.
Thank you! Great information. I love making my own salad dressing out of greek yogurt, add little water, lemon juice, garlic and parsley or basil whatever is fresh in my garden, and zap it in my blender.
That sounds delicious!
Your choices all look wonderful !
I find myself eating less and less as I get older. I eat breakfast around 9 am and what I call dinner around 2pm. Then I have an apple around 7pm. We very rarely go out to eat now and when we do I usually have some kind of salad.
I noticed you said this is what you do Monday thru Thursday, will you tell us what you do Fri thru Sunday ?
Thank you so much for sharing your life with us. You are a lovely person and teach us many things.
On the weekends, I may spend time with friends and family or have a fun lunch date with Mr. Mickey. Even when I don’t prepare the food, I try to make wise choices and eat small portions.
I eat the same diet. Only you look thin and gorgeous, and I don’t. It’s the ice cream and cookies that could be the difference.
I find it so informational to see what you eat to keep yourself vibrant and healthy. I need more protein than you, so I add more fish and chicken to my meals. I love sweet potatoes too. I cook my sweet potatoes and mash them. Then I measure them in a half cup and freeze the mounds of sweet potatoes on a tray. When frozen, I put the mounds in a freezer bag. It is so easy to thaw a mound of sweet potato for any meal. For breakfast I like to have 6 oz. glass of vegetable juice with 2 T. of nutritional yeast. That is such a pick me up at any time of day. I feel so much better when I eat healthy. Wishing you and Mr. Mickey a week with much joy!
This is very helpful. Thank you! I just need the discipline to do it. Because what I have noticed is that you get all the vitamins and minerals you need through food not supplements. This should save me money buying supplements.
A researcher once told me that Americans have the most expensive urine. (This is because of all the supplements that pass through our bodies.) I’ve always tried to eat natural foods that provide what the body needs to thrive.
11 a.m. until 5 a.m. the following day is more than ‘a few hours’. You look like you have a healthy body weight that is very flattering. However, given your very low calorie diet, I would think you would be super slim….
Wonderful meal. Your breakfast would be my dinner. You certainly have a lot of patience for all that preparation.
Thanks so much for sharing. I really appreciate it. Why Monday through Thursday? So you go about 18 hours before eating? The yogurt looks delicious.
Friday through Sunday, I enjoy time with friends and family. Even though I don’t prepare my food on those days, I still try to eat wisely and in small amounts.
Hi Susan your meals look delicious. I would think one would need to ease into this routine of having only two meals a day. I aften have a sugar low and shake from head to foot if I do not eat three meals a day so I think this will be a plan for me. I did do the Sure slim diet which is a eating plan and I did very well on that. However I got very ill and had to stop but I need to try again.
Thank you for the great inspiration you are to us ladies and we need to look after ourselves.
God Bless
Elizabeth SA
These offerings of your meals are excellent in content, eye appeal and more! Thank you for the time it takes to provide this. I’ll be passing along the info to others. I eat similarly and echo your thoughts on the benefits of eating for health.
Looks delicious as well as healthy!
Thank you for sharing your ideas and recipes that work for your body and lifestyle, while recommending that readers check with their doctors. Even better would be to consult with a registered dietician. My favorite is Abby Langer (google her!) for common sense, science based nutritional information.
I find it easy to eat sensibly at home when preparing my own food, it’s when eating out that gives me a challenge.,
Golly – 11 AM till 5 AM!!!! I’m in total awe.
My husband and I began a combination of your programme and that espoused by Dr Esselstyn on Tuesday. We found two meals a day so very difficult but then we do things that require energy caches and our bodies were demanding sugar spikes.
I suspect we must give this time for our bodies to adjust but we’re also as I say – navigating between your path and Esseltyn’s.
I now dry-roast a huge pan or root veg every couple of days and store for a BIG salad at lunch with chopped fresh herbs from our garden. I add to this either feta, or dry-fried haloumi. It’s beautiful.
For breakfast we always have rolled oat porridge with greek yoghurt, almonds, fruit and a shake of cinamon.
For dinner in the evening, we will have a soup of veg and beans cooked in bone broth.
The hardest thing is settling for a relaxing evening with a cup of tea and not having a cookie alongside. REALLY hard!
We’re very lucky in that we grow a lot of our own veg – it’s organic and travels from the garden to our kitchen. If we need fruit, we have a freezer full of berries and stonefruits from our garden. This is no doubt going to be the ‘sweet’ component of our diets with some greek yoghurt and spice.
You have been an inspiration, Susan. Thank you so much.
Thank you for another inspiring post, do you walk often? my diabetes coach told me to walk for 10 mins after each meal. I love your style and look for similar things here in Australia. I like to make sure nowdays that I am buying natural fabrics so that I am not contributing to the micro-plastics in our water problem. Again many thanks .
I walk for an hour every morning after I eat.
So you fast from 11 am to 5 am? You are not hungry after 11 most days but you might eat a salad after 11 am?
Just wanted to understand your post .
Thank you for sharing food suggestions.
Yes, I fast and when I eat highly nutritious foods, I do not get hungry.
I am confused. Are you saying you don’t eat between 11am until 5am the next day? That does not seem healthy or practical.
Yes. During the week, I only eat in the morning, but I make sure it is all healthy and a large variety of whole foods. Read about the benefits of intermittent fasting here.
Thank you for sharing this- there are so many reasons to eat lots of vegetables! Did you share the reasons you no longer eat the porridge? I always meant to make it and never did.
I still enjoy grains cooked with lentils but need to eat more vegetables and leafy greens. Oatmeal porridge is a healthy breakfast option, but Mr. Mickey has diabetes, and I have diverticulitis, so vegetable meals are better options for us.
So enjoyed reading what you eat in the mornings. I noticed you said that is Monday through Thursday. Is diet different Friday through Sunday and If so how?
Friday through Sunday is often spent with friends and family. If we go out to lunch or join friends for an occasional cocktail hour, I will enjoy the time together but remain mindful of the quantity and quality of what I consume.
Hi Susan. Thanks for sharing what you eat. I do have one question. I noticed you mentioned you have diverticulosis. I have it as well and my doctor told me to avoid nuts and seeds which I love. Thanks
It has been years since I had a flare up. My doctor shared this information with me when I asked her about that. “There’s no evidence that nuts and seeds increase the risk of diverticulitis, and in fact, they can be an important part of a healthy diet. In the past, people with diverticulosis were advised to avoid these foods because it was thought that they could get stuck in diverticula and cause inflammation. However, decades of research have not supported this idea.”
Good morning. Do you take any supplements? If taking medications that require with food what do you do since you limit your hours eating?
I had breast cancer last year, so I must take Letrozole for five years. I also take Caltrate for bone health at my oncologist’s suggestion. After eating, I take them in the morning and drink lots of filtered water.
Susan,
Thank you for all this helpful information!!
I always find your nutrition posts so helpful.
What types of greens do you usually enjoy in your bed of greens? Do you have your own garden and what methods do you find best to “wash” your lettuce greens?
Hope you enjoy a lovely weekend!!
I have no garden, but look for the freshest organic mixed greens. Even though the package says triple washed, I wash them in a salad spinner.
Thank you for sharing this food information again! It is so interesting to read and be motivated by the good things we should be eating! Several years ago you posted pictures of the nutrition books you had read to get yourself started on the path to health. Would it be possible for you to recommend some books that we could read to keep us motivated and where we can gain more knowledge? Thank you for all your ideas!!
You can find all these books on Amazon.
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Michael Greger M.D. FACLM and Gene Stone.
Eat to Beat Disease: The New Science of How Your Body Can Heal Itself by William W Li MD.
Whole: Rethinking the Science of Nutrition by T. Colin Campbell and Howard Jacobson.
Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar by Jessie Inchauspe.
Fast Like a Girl: A Woman’s Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy, and Balance Hormones by Dr. Mindy Pelz.
Susan this is such helpful information. I have recently needed to change my eating patterns and your meal suggestions will be very useful. Are there any specific nuts and seeds that you recommend?
I look for raw and organic. Sunflower seeds, pumpkin seeds, pecans, walnuts, almonds, and Brazil nuts all have many health benefits.
The most helpful diet is the one you can incorporate in your life and stick to.
I’m fascinated by your ability to stick to this diet and very impressed. Thank you for sharing!
Love all your helpful nutrition advice and fashion tips. 5 am breakfast! Wondering what time you go to bed and wake up?
I have always been an early to rise early to bed person, sleeping from 8pm ish till about 3 am.
Susan, these posts with meal ideas are some of my favorites! I may have mentioned previously that I found your blog years ago, while googling Eat to Live. I like that you don’t use complicated recipes but include all of the healthy foods. Thank you!
Jennifer
Digestive rest for me 14+ hours has been a incredible health bonus. Gin Stephens, her podcasts and books (Delay Don’t Deny, Fast Feast Reapeat, and newly revised 28 Day Fast Start) all on Amazon or hopefully local are so easy to understand/digest. Ha ha She sites research but always says she’s not an MD.
Thanks Susan! I’ve been avidly following all you say about what you eat. Are you no longer making the porridge with all the grains that you spoke about awhile ago? I have 2 recipes from you for that, I think. In fact, I just made a batch this morning; added dates, raw pecans etc. Your schedule works for you. but seems unusual…especially having the breakfast that you do at 5 a.m. I know “they” (nutritionists, doctors, I guess) say that the American diet is terrible!
You help us to do better, and we can see the results in your photos! Amazing! It pays in so many ways to eat plant-based and healthy! Thanks for talking about this. It’s inspiring to me!
I needed a lot more vegetables so I changed gears. While I still enjoy the porridge, it isn’t a breakfast I have often now.
What seeds do you use??
You are so kind to share your ideas.
I appreciate all of your posts very much .
Jan
I use sunflower, hemp, pumpkin and ground flax seeds.
Hi Susan, how many grams of protein are you getting on a daily basis to maintain your muscle mass as you get older.
1..2 grams protein per kilo of body weight is recommended for older people.
Otherwise looks to be a healthy eating plan
The 18 hour intermittent fasting is a hard choice
I don’t count or measure anything, but I have had perfect lab results and unchanged dexa scans for ten years. Read more about protein needs here.
This and your previous post about what you eat and why is SO educational, sensible, and inspirational. The time and thought you put into writing each one is remarkable. Thanks so much.
Thank you, Zida. I’m so glad you found those posts helpful. Cheers to your good health!
Thank you! You mentioned that this is your intake M-Th. What do the other days look like?
I eat out and enjoy the company of friends and family on F-S, still remaining mindful of choices.
A few years ago I lost my appetite due to cancer. I made sure that the food that I did eat were nutritious. I found that eating vegetables was fine to eat any time of day, even for breakfast, as you do. I still keep with that concept even though I have my appetite back. I lost 20 pounds eating meals that are healthy. This post has been helpful to add things to my meals that I never thought of. You are so helpful with style and good habits. I appreciate you! Thank you Susan.
I have followed your blogs for a long time now and have learned so much over the years, thank you. Your dietary/ meal ones are especially interesting. May I ask do you eat any dairy (other than yoghurt) and do you use plant based milk at all?
Many thanks for all you share with us
Carol
I use real unsalted butter and goat cheese, but I don’t use any plant based milk. I drink mostly filtered water.
Thank you for the tips. Just wondering what kind of pickles do you recommend? And my husband is also diabetic so do these 2 meals work for Mr. Mickey most days or does he add a third meal?
I usually eat kimchi instead of pickles since it offers many more benefits and less sugar. Sweet pickles aren’t quite as high in sodium, but they still have plenty of it. And they’re high in sugar. Because of their high levels of sodium, people who have heart issues should generally steer clear of pickles.
Mr. Mickey usually eats one or two small meals per day. He also rarely has an evening meal.
Thank you so much for sharing. My Dexa scan showed osteoporosis. I’m trying to change my diet for bone health. I don’t want to take medication .
.
My doctor told me I had osteopenia twelve years ago. I made these lifestyle changes to keep it from progressing.
Avoid behaviors that can cause osteopenia, such as smoking, excessive alcohol or caffeine consumption. Reduce the risk of falls by reducing alcohol and tranquilizer consumption, removing tripping hazards, and using walking or visual aids if needed.
Exercise
Weight-bearing exercises can help strengthen bones and muscles and improve balance. You can also try activities that work against gravity, like yoga, Pilates, and tai chi.
Nutrition
Eat a healthy diet that provides enough calcium and vitamin D. You can get vitamin D from foods like eggs, salmon, and sardines or by spending 10–15 minutes in the sun twice a week. You can also take calcium or vitamin D supplements if your doctor recommends them.
Susan,
I love receiving your emails. Thank you for sharing!
Have a Blessed Day
Vickie
I have been following you for several years now and have admired your classic sense of style. This post regarding your dietary patterns and choices has left me disconnected however. Despite all the positive feedback from others, I cannot relate. I have a husband that enjoys food and is slim and healthy. We eat dinner together in the early evening, and your methods do not allow for that. You are disciplined well beyond my capabilities, and I feel disappointed. Perhaps this community is not filled with my “people” afterall.
I shared the routine that keeps me healthy (not just slim); as I’ve been asked many times. The same routine may not be for you, and that’s fine. You do you.
I was wondering what your opinion of smoothies is? I often make one with greens and berries with some yogurt and,/or natural peanut butter
I’m sure they are healthy and convenient if we are mindful of all the ingredients. I would lean into the greens and add small amounts of fruit if I made them.
I eat a very similar diet to yours. My only issues are milk products, so yogurt, etc are a big no-no for me. When I consume most of my calories earlier in the day. I have more energy and feel great. I’m always looking to add more protein in my diet and adding more beans vs meat is my go-to. The presentation of your meals are beautifully adorned.
I’ve been following your blog since it’s inception – in fact it’s the only blog I follow now. Kudos to you for helping so many people!
I’m glad you found a way of eating that works for you! In this day and age, with so many temptations, it is not easy.
I was a vegetarian in the past and did not feel well and actually gained weight! I’ve been voraciously reading about various diets and have recently switched to a carnivore (gasp!!) diet. I’m not super strict about it, but I feel great and my joint pain has diminished significantly. I’ll keep it up for a while and see what happens. If anyone is interested in learning more I would suggest looking up Dr. Ken Berry, family physician, Dr. Anthony Chaffe, neurosurgeon, and Dr. Nadir Ali, cardiologist.
Good luck to everyone, no matter what you eat!!
Sorry, was that a misprint. Going without food (eating) from 11:00 a.m. until 5:00 a.m. leaves only a 6 hour window to eat.
How do you manage all those nice lunches out on this time frame?
I eat only during the morning time on most Mondays through Thursdays. If I go out with friends on the weekend or Friday, I will order fish and vegetables and return to my routine on Monday, but it isn’t a hard and fast rule.
Thank you for this informative post. For anyone who has a Fresh Market store the Seafood counter, has “loose” smoked salmon, Nova Bits, priced at $11.99/lb (in my area).
Hi, Susan,
I’m so glad I discovered your blog!! I, too, am now over 60. Your eating plan looks healthy, and I am going to give it a try.
You mentioned that this is the way you eat Monday through Thursday. So, what do you eat on Friday through Sunday?
Warmest Regards,
Lori
Friday through Sunday is a time for family and friends, often including going out to lunch or dinner or sharing a meal someone else prepared. I eat small amounts in these cases and try to choose the most healthy options. I drink lots of water and return to my regular routine on Monday morning.