Eating Healthy, Living Healthy

By Cynthia Bergsbaken Photography
Healthy eating doesn't have to be sand texture with no taste!
I'm not a "health nut", but I do try to eat healthy.  Healthy to me means; high quality proteins, high quality fats, no refined sugar, little natural sweeteners, quality salt (unrefined salt or Seaweed has all the minerals included), lots of antioxidants, lots of vegetables and fruits, and low on grain products, using whole grains.

Healthy eating  means to me to eat all my meals on a plate that is no bigger then seven inches across.  Why?  this size of a plate equals the size of my stomach.  You can measure the size of your stomach by placing your hands next to each other.  This represents the size of your stomach.  If I was to heap my plate with food, I would feel uncomfortably full.  If you tend to overeat, this is a good way to stop yourself or at least a reminder.
The other good way to stop from overeating is to simply listen to your "inner-guide".  Your inner-guide is the feeling you get when you start to feel full.  You will also experience your inner-guide when you overeat as a "too full" feeling.  Try eating a little slower and in the present moment, this way you'll notice when your inner-guide first starts to let you know, you are done eating, push the plate away.

Healthy eating to me also means, letting go of all products with sugar added to them.  This is a hard one to follow.  When I do this, it tends to take me one week to stop receiving sugar cravings. Sugar is so addictive!  Problem is, store bought ready made products are flavored with either high sugar or high salt, or MSG (Mono-sodium glutamate) or with all the above.  3 tablespoons. of  Ketchup has  as much refined sugar as 1/2 cup of ice cream!  Mayonnaise,  breakfast cereals, protein bars, sweet pickles, barbecue sauce, salad dressings, etc. all have added sugar.

My solution to this is buy products that are low in salt and low in added sugar, including natural sugars( molasses, honey, maple syrup, etc.).  Or if  I have no luck finding something, I will make my own products.  Mayonnaise is super easy to make, plus you get to the choice of the oil. 

My definition of quality fats would be;  Olive oil, unrefined Coconut oil,  Sesame oil, nut oils, Avocado and organic butter.  I use butter that is organic due to animal fat tends to store all the toxins in it, including artificial hormones used on some live stock.

My definition of quality proteins  would be organic meats (non-processed), eggs from hens that are allowed to graze outside,  game meat (unprocessed),  wild caught small fish, nuts, homemade Kefir, homemade yogurt,  quality cheese, and beans that have been reconstituted by you.

When preparing your foods, try to add different flavor enhancers instead of table salt or sugar.  Try:  high quality Seaweed for saltiness & whole Iodine, zest of citrus, fresh peppers such as Pimentos, green and red peppers, crushed berries, herbs, and quality Sea salt (unrefined salt).

In the my photo, I am sharing a favorite dish of mine and my families.  I feel this dish, the way I prepare it, is a quality breakfast.

The photo shows-Crepes with a Orange Cream Cheese filling, Toasted Pistachio and Almonds, and Fresh Blueberries.

This isn't hard to make and can be made it a head of time.

Crepes --- 1 cup of Whole Wheat flour ( a protein-use a fine pastry texture flour-quality carbohydrate), 1 cup of milk ( I used 2%, protein), 3 eggs (protein), and 2 tablespoons of Olive oil (quality oil).  Fry in skillet with Olive oil. ( I prefer Cast Iron due to non-stick coatings may be hormonal disruptors to our bodies)   Stack in rolled positions on plate.

Orange Cream Cheese filling --- 3 oz of low-fat organic cream cheese(protein), zest from 1 orange(antioxidants), 2 teaspoons of melted honey and juice from this orange-enough to make cream cheese spreadable.  Whip. ( if you want, try adding vanilla to this  for a Dream sickle taste.)

Pistachios and Almonds (antioxidants, quality oils, & protein)---buy raw, no salt.  Place in a skillet and toast.  Chop to desired size.

Fresh Blueberries contain great amounts of antioxidants and taste good!  I love the firm texture with the flavor.  Frozen ones can be used, just won't have the texture.

Place fillings in crepe and roll.  If you truly need more sweetness to this, try placing more honey in the cream cheese.  Or take a small bowl, add real Maple syrup and dip your bites in it.
If you don't care for Cream Cheese, a healthy alternative would be full fat organic yogurt.  Made fresh by you is best, because homemade contains more viable bacteria then store bought.

Bon Appetit!

Written by Cynthia Bergsbaken of Reiki in the Prairie LLC
Written for The Perceptive Blogger
May 14, 2019

***All original content is copyrighted by Cynthia Bergsbaken, Perceptive Blogger & Reiki in the Prairie LLC.
Reiki in the Prairie LLC is a legal Entity under law,  2015.
April 11, 2020
Plagiarism is a crime.  If you would like to share an article or photo from Reiki in the Prairie LLC and Cynthia Bergsbaken, please obtain written permission from Cynthia Bergsbaken.  Send a email to

I am honored to have your interest in my writings & photos.  But to steal one's work is a crime and is disrespectful. Use your inspiration to create your own works with your  own experiences and your own words.
-Cynthia Bergsbaken
Reiki in the Prairie LLC, April 11, 2020


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