Planting the Seed to Help Your Health Succeed

We are a few weeks into the new year- has your food choices resulted in something to cheer or jeer? So often we bite off more than we can chew in the quest for a new and healthier you, but drastic, restrictive or overwhelming resolutions don’t come to fruition in our mind or in the kitchen. So, let me offer a recipe for plate success without so much mental stress or duress.


What will be your add-ins rather than take-aways? Instead of saying I won’t eat ….., how about reframing the what you will defy to what you are willing to try. I would love to include something with color as part of every meal and snack. That gives you flexibility, versatility and ability to put the produce in the glass, bowl, or plate.

  • Berries on cereal
  • A fruit/veggie smoothie
  • Veggies in scrambled eggs
  • Sliced tomato and cheese on a bagel
  • Pumpkin added to oats, muffin, or pancakes


Does your eating plan complement your culinary ability? When it comes to meal prep, are you looking to spend a lot of time, or more a fan of simplicity. If less is more when it comes to ingredients and preparation time, the beauty of produce is that it is ready to eat. What about affordability? Produce is available in all forms so if your budget is tight, it’s smart to put more canned and frozen choices in your cart. Also think about the waste: if you throw more than you use, that is money down the drain.


Is your food inviting ,exciting and delighting? If food does not look, smell or taste great, it is not going to be on your plate. Add the excitement with a different preparation method. Try stir-fry, broiling , roasting or sautéing vegetables. Add orange slices to a salad or orange zest to a sauce or smoothie. Create your own flavor station with flavored vinegars, oils, herbs and spices to enhance and complement your produce selections.


Focus on what you can do, not should do. Can you envision yourself incorporating more produce into your eating plan on a regular basis? This is why familiarity and ease are important. Establishing new patterns requires practice and patience, not perfection. Start slow and with what you know. If you are trying to add or use more produce, do an inventory of what you already have to find the #wealthonyourshelf

  • Cans of tomato sauce
  • Cans of beans
  • Canned vegetables
  • Cans of vegetable or bean soup
  • Canned fruit
  • Jars of tomato sauce
  • Salsa
  • Frozen fruit and veggies
  • Dried fruit

It is so easy to up your produce with what you have on hand:

  • Add frozen veggies to spaghetti sauce
  • Add canned beans to a stir fry
  • Sprinkle dried fruit in a rice pilaf or hot cereal
  • Add some salsa to guacamole
  • Add canned pineapple or peaches to roasted vegetables
  • Blend frozen squash or canned pumpkin into pancakes, waffles or muffins

How about a resolution to focus on what you can do for your best you? #haveaplant