Eat Well to Be Well

brussels sprouts scallops

Kettlebell Kitchen Brussels Sprouts with Scallops

Eating well is a form of self-nourishment. My ethic is to eat well to be well.

In New York City an online food ordering service has started up.

Kettlebell Kitchen markets to a health-conscious crowd.

That’s a slick marketing tool. You can pick up the meal packages in your gym or have them delivered to your house or apartment.

Beef is sold mostly as well as some chicken dishes and turkey dishes.

There’s not a lot of strictly vegetarian packages.

You can order an actual meal plan that is sent every week. Or you can go in and choose your own items as often as you want–every week, every other week, or twice a week and so on.

If you live in New York City and don’t like to cook using the Kettlebell Kitchen service can be cheaper and healthier than dining in restaurants all the time.

In the coming week I’ll be giving a healthful breakfast recipe.



The Myth of Meal Plans

bucatinipad thai

FreshDirect Meal Kits Above: Bucatini with Tomato and Burratini – left. Pad Thai – right.

The first trainer I had at a gym left to open up his own boutique gym.

I subscribe to his newsletter. In it he bemoaned the fact that new members of his gym expect him to give them a meal plan. He frowns on this.

Quite simply: if you want to lose weight you have to change what you eat. It might not be as simple as calories in versus calories out either.

The type of food you eat matters. Merely eating less of unhealthful food isn’t going to get you fit for the long-term.

Eating mostly whole foods is the ticket. Eating a mostly plant-based diet.

I align withe Forks over Knives movement. I only eat chicken and turkey not any other kind of meat.

The FreshDirect online delivery service in New York City sells meal kits like the ones above. All the ingredients come in a box and you prepare the recipe on your own.

I have more to say about eating well to be well. I’ll talk about this Eat Well to Be Well philosophy in coming blog entries.

Meal Plan #2

gran padano

I’ve become committed to eating more healthful food options and cutting out the junk.

I think that as a person gets older cutting out the junk food is imperative.

Our older bodies aren’t always as spry as we were in our twenties and thirties.

So it makes sense to cut out the junk. We can replace the junk with food that gives us energy and stamina throughout the day.

Here was yesterday’s meal plan:


Purely Elizabeth Ancient Grains granola with skim milk

8 oz organic orange juice

A.M. Snack:

Plain yogurt (Greenmarket fare)


Caprese Salad

(Heirloom tomato slices layered with fresh mozzarella slices.)

P.M. Snack:

Plain yogurt

Dinner in photo above:
Organic zucchini stuffed with gran padano shredded cheese

Scoop out inside of zucchini. Sprinkle with parmesan or goat cheese.

Heat at 350 in oven for 25 to 30 minutes.

(I used gran padano because I didn’t have parmesan cheese.)

Night Snack:

1 organic Anjou pear

Meal Plan #1

salad october 2017

Sunday, October 8 2017


Cheerio’s with organic skim milk.


Amy’s Organic Minestrone soup.

Afternoon snack:

7 mini sweet peppers from CSA box.

1 container Horizon organic chocolate milk.


CSA salad with green leaf lettuce, hot pepper slices, shredded red cabbage, tomatoes, and carrots. Newman’s Own balsamic salad dressing.

Night snack:

Fage 0 percent fat plain yogurt.

4 squares organic chocolate 74 percent cacao.

I’m not keen to buy cans of soup that have natural flavor as an ingredient.

Natural flavor is a euphemism for chemicals whose actual names don’t have to be listed on the nutrition label.

Yet make no mistake you’re consuming chemicals.

I’ll report back here with a recipe I’m making for some kind of squash that arrived in the CSA too.  It’s a Gold Nugget personal-size Hubbard. Perfect for lunch.

More recipes to come here in the coming weeks along with some belated fitness inspiration or what’s call fitspo.

Every little bit of wellness counts:

Just walking five blocks or have a salad or whatever bits and bursts and sprints of doing that we can helps us get mentally and physically better.

Every little bit counts.

Food Spending Challenge

Years ago Gwyneth Paltrow failed in living up to a food spending challenge.

She was allotted $29 dollars per week to buy food. It’s the amount of money the average SNAP or food stamps recipient gets to buy food.

The point is not that you should have to live on twenty-nine dollars each week. The point is that people who receive food stamps should get a livable benefit that’s bumped up to the cost of living.

You don’t say? Yes, I do. Give people collecting SNAP more money.

It’s unconscionable that Americans have to go hungry and without food.

I’ve said before in here that buying food at a Greenmarket and supplanting these items from a food pantry is nothing to be ashamed of.

I want to return to talking about nutrition and how to develop a healthy eating plan.

I’ve decide to chronicle three days worth of a nutrition plan and eating routine.

$175 dollars with a $5 delivery tip as part of this total cost bought me:

Lobster salad (not cheap because it’s real lobster)

One CSA Box (community-supported agriculture)

  • Contains green leaf lettuce, mini sweet peppers, five hot peppers, mint, thyme, and sage, red potatoes, head red cabbage, one carrot, 2 non-organic Empire apples, container of cherry tomatoes, and container of heirloom tomatoes

2 beefsteak tomatoes

2 containers organic blackberries

2 organic Bartlett pears

6 containers Fage (pronounced Fa-ye) fat-free plain yogurt

1 box Barbara’s crunchy oats cereal

1/2 gallon organic skim milk

58 oz bottle Evolution organic orange juice ( my go-to when oranges aren’t available)

2 bars organic 74 percent cacao dark chocolate

1/2 pound scallops

Earthbound Farms container organic spring mix salad

4 organic bananas (they often arrive green and need to ripen)
2 Amy’s Organic Lentil Soup
2 Amy’s Organic Minestrone Soup
2 Amy’s Organic Vegetable Barley Soup

In the next blog entry I’ll record the kinds of meals you can make that I made with these groceries.

I’d love to hear the kinds of recipes readers use to make meals.




This time around I’ll use more cabbage.

The Pizzoccheri recipe is  from The link will take you to the recipe since it’s kind of long so I won’t repeat it here. The recipe might be copyrighted.

You can print the recipe up from

It calls for pasta, potatoes, and cabbage.

I used bionaturae organic 100% whole wheat chiocciole.

You shred the cabbage in strips.

I bought a mandoline–is that what it’s called–a kind of slicer in a housewares store years ago. This might help shredding the cabbage into strips.

There you have it: a tasty meal you can make year-round on weeknights.

Swiss Chard Dinner

2017 swiss chard csa box

This was a weeknight dinner.

The Swiss chard arrived in a CSA box. I bought the chicken like that from an online grocer. The pepper jack cheese was accidentally packed in with the groceries.

The cheese slice is only 80 calories and has calcium and if I remember 9 gm of protein.

The chicken was precooked and arrived in a plastic container.

I sauteed the Swiss chard in olive oil until it was soft not totally wilted.

Perfetto: a summer dinner that takes only about 10 minutes to cook.

I will return early next week with a recipe for pizzocheri. It’s an Italian pasta dish you make with cabbage. I have a photo for that meal too.