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Healthy meals: 3 easy steps to success

Published: June 06, 2019


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Tess Gann
June 17, 2019

I am interested to know your opinion on a healthy KETO nutrition plan to remove excess weight followed buy a switch to the Harvard recommended plate once weight loss is complete?
I am allergic to preservatives and nitrates, I exercise moderately and would like to increase my movement and walking. The most important goal I have is removing excess weight and eating whole foods and pasture raised meat only. After following a strict intake of less than 1000 calories of healthy food a day, for 1 year, I lost only 30 lbs. That is great, but my nutrients were so low and vitamin d was at a 6.
I trust you will be able to answer the question and cut through the thousands of online opinions. Thank you for lending your expertise to my question.


June 15, 2019

Assumptions made by author: everyone has easy access (i.e., a personal motor vehicle) to a well stocked supermarket/grocery and time to get to/from there (doesn’t work two jobs). Has a functioning oven, refrigerator with freezer, maybe even a functioning dishwasher (particularly useful for people w/a few young children). Has a crockpot or can find one secondhand (small ones are pretty inexpensive new, larger programmable crockpots are much more expensive). I use a non-programmable crockpot and you can’t actually stick legumes, etc, into the crock pot at 6:30am (or whenever people have to leave for work/kids leave for school) and leave it cooking until 6:30/7pm or whenever you get home from work or if you do, even on low the legumes might be pretty overcooked—generally it’s not recommended that any kind of meat be cooked on low. If the writer has ever reviewed some crockpot cookbooks she might’ve noticed that many recipes (that have meat as an ingredient) require some cooking (up to 10-15 minutes, to cut up veg & meat, brown meat, saute the veg for short time) prior to putting them into the crockpot.

When I was in college & had limited appliance access (I had a hot plate) I ate sandwiches & stir fry on rice–you can make soup in a wok, grill fish (w/a rack, etc), if you can find an inexpensive bamboo steamers, steam veg. But I was cooking only for myself, & was fine about eating the same food every evening. Children (and some adults) are alot harder to cook for. I also had a small refrigerator & eventually a table top height upright freezer. Those living in hotel rooms may not have a hot plate & freezer, but only a microwave.

People working two jobs to pay rent may not have 20 minutes for cooking. Plus at least another 10-15 for cleanup afterwards, another 15 or more for breakfast & lunch prep.

The real solution would be to pay everyone a living wage so they can have just one job that pays for rent, utilities, etc and provide alot more assistance (low cost good quality day care/summer programs for children, safe playgrounds, no need to pay to play sports, easy access to good produce, far better rapid mass transit, etc) to people raising children and older people, particularly single older people . Or anyone who doesn’t have/can’t afford to own/can’t drive a personal motor vehicle and assuming being a block away from some kind of bus service, doesn’t have 3-4 hours to spend on a bus getting from home to supermarket, particularly if he/she can only manage to carry/transport maybe 1 or 2 moderate sized bags of groceries at one time.

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