Monday, January 3, 2022

A Few of My Favorite Healthy Meals and Where to Buy Them

Screenshot of Thrive Supermarket
In my last post, I shared healthy foods to eat and ones to avoid, but readers asked for more specifics like where to shop and what to make for various meals. To follow are some of my favorite things to eat based on what I've learned from reading many books, articles, and listening to podcasts. By following what I've learned I've lost more than 25 pounds and gained muscle.


Where to order healthy online


Doing the Bulletproof coffee method makes intermittent fasting easy. It will help you lose weight and improve your brain function.

I eat during the hours of 10 - 6 or 11 - 7.

It only took a few days for my body to adjust to fasting. Fasting is a healthier way for us to eat. 

Here’s how to make it.

  • Pour your favorite coffee

  • 1 - 2 tablespoons of MCT oil and grass fed-butter such as Ghee

  • I also add a scoop of collagen powder

  • If you like sweetener use monk fruit. This is your healthiest option.

  • Blend or use a frother



  • Cereal, granola, oat, bars, milk, cheese, waffle, muffin, pancake, bread, toast, processed meat


Recipe ideas

Lunch or Dinner


  • Bread

  • Processed meat

  • Cheese but if you must have cheese from goats or sheep. Some cheese alternatives like Miyoko's are not too bad.

  • If you must have bread eat ezekiel bread


  • Wrap

    • Egg wrap or wrap with romaine lettuce

    • What’s inside?

      • Protein like chicken, fish, or tofu

      • Lots of veggies such as

        • Peppers, capers, tomatoes, olives, celery, beans, avocado

      • Plain non-fat greek yogurt. You can make it taste like various things by adding seasoning such as ranch

  • Stir fry

    • Cauliflower rice

    • Egg

    • Veggies

    • Meat or tofu

  • Sushi

    • Seaweed wrap with avocado, cucumber, quinoa (or cauliflower rice)

    • Protein: fish, meat, tofu

  • Salad

    • Make you own dressing my fave:

      • Olive oil, liquid aminos, coconut aminos, 

      • Add either: lemon juice, lime juice, or your fave vinegar

    • Greens

    • Veggies

    • Protein such as meat, fish, or tofu

  • Soup or chili

    • Most soups and chili are healthy. Make lots and eat throughout the week 

  • Shirataki noodles or Spiralized Zuchinni or Squash

    • Eat these instead of pasta. They are good for you and will make you skinny.

    • Prepare as you would regular pasta i.e. marinara, pesto, lots of veggies, healthy meat


  • Air fry chickpeas

  • Paleovalley beef sticks

  • Apples with peanut or almond butter

    • Get an apple slicer

    • Don’t cut all the way through

    • Sprinkle lemon or lime on it and put it back together for when you’ll eat it

  • Frozen banana chips

    • These take like yummy little ice cream cookies

    • You can dip them in peanut or almond butter too

Tuesday, December 28, 2021

Foods to Eat & Avoid

As I shared earlier this year, during the pandemic, I took the time to reset and take a look at my own wellness. I focused on areas such as diet, exercise, sleep, supplements, and social health. I read many books, articles, and listened to podcasts. By following what I've learned I've lost 25 pounds and gained muscle.
Below is a quick and easy summary of my new way of eating based on advice found in three books.

Genius Foods

Eat this:

Oil (Olive, avocado, coconut)



Dark chocolate

Pasture-raised eggs


Grass-fed beef


Dark leafy greens, broccoli, mushrooms


Wheat Belly

Don’t eat this:

Eliminate all wheat, including bread, pasta, cereal, pretzels, doughnuts, flour, etc. You may not eat anything made with wheat, barley, rye, spelt. Stay away from oats and oatmeal as well as granola made with oats and oatmeal (there are alternative granolas). No processed foods. Cut out high-fructose corn syrup, sucrose, sugary foods, rice, potatoes, soda, fruit juice, dried fruit. Avoid trans fats, fried foods, and cured meats. No wheat-brewed beers.

This may sound like a typical gluten-free diet, but don't simply replacing these items with “gluten-free” versions, which often contain cornstarch, rice starch, potato starch, or tapioca starch and will not aid in weight loss

Eat a lot of this: 

  • Vegetables

  • Some fruit (namely berries, apples, oranges), but much less of "sugary fruit" (pineapple, grapes, papaya, mango, banana)

  • Raw nuts

  • Grass-fed, humanely raised meat and eggs

  • Ground flaxseed

Eat some of this: 

  • Plain Greek yogurt

  • Grass-fed butter (Ghee) and plant-based oil (olive, avocado, coconut)

  • Soy in its fermented forms: tofu, tempeh, miso, and natto

  • Olives, avocados, pickled vegetables, and raw seeds

  • Whole grains, such as quinoa, millet, amaranth, and chia, as well as beans

Fast This Way

Time-restricted eating

  • Eat during an eight hour window such as 11 - 7
  • Start the day with bulletproof coffee which helps make fasting much easier 

Food: What the Heck Should I Eat

Dr. Mark Hyman’s Pegan Diet (a play on paleo and vegan) guidelines suggest you can have a delicious diet with meals that are gluten-free, dairy-free, refined sugar-free, and nutrient-dense. You can skip breakfast, but if you don't one with high protein such as eggs, veggies, and meat is best.

As with each of these books, You don’t count anything. You can eat as much as you want of the foods on the plan, so you are never hungry. 

Friday, November 26, 2021

Fave Fitness & Tone Tracker

Innovative educators know the importance of health, fitness, and tone to best serve students, staff, and families. There's great technology to help you do just that. I've tried a variety of devices including Fitbit, Oura ring, Whoop, and Amazon Halo. My top choice for what to use is the Amazon Halo View (with a screen) or Amazon Halo Band (no screen).

Most fitness trackers have standard features like heart rate, heart rate variability, steps, sleep, etc. The reason I like this device best is because it has features that many of the others don't. Here is what is different on this device from others. 

  1. Great price: The Halo Band and Halo View can be purchased for as low as $49 during a sale to $100 which is much less than some of the competition. The first 6 months - year subscription usually comes with purchase and then the cost is about $3.99 a month. 
  2. The partnerships: Halo partners with providers diet, meditation, and fitness providers like WeightWatchers, Orangetheory, Sweat, headspace, and more. This means you have a whole library of recipes, meditations, and exercise programs.
  3. Personalized program: The Halo measures your body composition and gives you a personalized exercise program based on your movement.
  4. Tone: Wonder how you sound to your students? Tone tells you just how you sound so you can stregthen your communication. 
Now all you have to do is determine if you want a screen or not then treat yourself to a Halo Band and Halo View.
The Halo Band from the Amazon websiteHalo view from Amazon website

Thursday, August 26, 2021

Wellness for Innovative Educators - Supplements

As the pandemic hit the United States, I found myself working extremely long hours to help our schools move to emergency remote learning. I also spent an abundant amount of time publishing numerous articles around ways to do remote learning successfully. As a result, I was not finding the time to exercise. I was eating convenient (often unhealthy) food. I was not connecting socially. After a few months of this, I realized I needed to reset, take time for myself, and start living a healthier life.

About a year into my journey I reached my goal: I lost the COVID 19. In other words, I lost 19 pounds as well as reduced body fat, my BMI, and increased muscle.

One way I found the time to do that was by taking a break from writing in my blog and focusing my attention on studying wellness. We know wellness is important for students. It's also important for the adults who care for them. I've learned a lot over the past year.

Now that I'm back, I'm excited to share what I've learned.

Here's how I did this:

  • I discovered the keys to longevity: Eat a healthy diet, exercise, get enough sleep, avoid tobacco, manage stress, stimulate your brain, and nurture a healthy social circle.  
  • I figured out which key opens these doors. These were: supplements, diet, exercise, health trackers, books, podcasts, and a few gadgets. 

In this next series of blog posts, I'll summarize what I learned. In this post we focus on supplements.


I always hated the idea of supplements. Wouldn't a healthy lifestyle and diet give me what I need? And, if not, how would I find what is right for me? What I found is it takes a lot of research, finding a doctor who knows about integrative and functional medicine, and knowing what areas you want to address. My areas of focus are as follows:


Since there was a pandemic, I wanted to know what I could take to boost my immunity. I wanted to take what would keep me from getting the Corona Virus and/or help me fight it off should I become sick.

Bone, joint, muscle health

Like many people of a certain age, I suffer from some of the "itis." You know the "itis." Arthritis, bursitis, etc. This is caused, among other things, by inflamation. Since I was interested in enhancing my exercise routine, it was important I found some natural supplements to address this.

Diet / digestion

A healthy diet means healthy digestion. There are supplements that can support digestion.

Hair, skin, nails

Having beautiful hair, skin, and nails is a part of any good wellness program. There are supplements that can improve how you look on the outside.


I suffer from allergies and was taking a few traditional medications for that such as Claritin and Benadryl. I learned that taken often (I was taking them daily) there could be long-term negative effects. I stopped taking them and found a healthier, natural alternative.

Supplements that aligned to my priorities and personal needs

You can check out the table below to see the six supplements that I take aligned to my areas of focus. Do NOT take these blindly. Get a physical. Go to a doctor. Make sure what you take is right for you and your needs as verified by your doctor. What I share below are the best supplements for me based on advice from experts in the field. They also have the stamp of approval from my integrative/functional medicine doctor who is based in New York City and also happens to take my insurance.



Joints, muscles, bones, ligaments

Hair, skin, nails

Anti-aging, mental performance

Antihistamine / allergies

Digestive Health

Turmeric Quercitin Bromelin





NMN / Resveratrol $29.68



Naturewise Vitamin D3 $14.99



Move Free - Glucosamine Chondroitin $20.76


Collagen Powder $34.39




Dr. Formulated Probiotics for women $27.94

Garden of Life Probiotics for men $29.94


Screenshot of supplements listed in the post