Uncategorized – Page 2 – PROJECT WAISTLINE

Crispy Potato Quinoa waffles

Ingredients

▢2 medium potatoes, Russett or Yukon gold
▢1/4 cup quinoa, uncooked , or use 3/4 cup cooked
▢1 hot green chili, such as serrano pepper, finely chopped
▢1/3 cup finely chopped onion
▢2 tsp minced ginger
▢1/2 cup chopped cilantro
▢1/2 tsp cumin seeds, or a heaping 1/4 tsp carom seeds
▢1/2 tsp cayenne, use less for less heat
▢1/2 tsp ground coriander
▢1/8 tsp baking soda
▢3/4 tsp salt
▢1 tsp oil plus more as needed for making the waffles

Instructions

Peel the potatoes and cut into small pieces. Rinse the quinoa and drain.
Add the potatoes and quinoa to a pressure cooker with 3 cups of water. Pressure Cook in the pressure cooker for 3 minutes, then quick release after 5 minutes.If cooking in a saucepan, cook over medium heat for 15-20 minutes, or until the potatoes are cooked to preference.
Once cooked, drain the potatoes and quinoa, let them drain really well, and cool down a bit. Meanwhile, prep the rest of the ingredients. You can also use pre-cooked potatoes and quinoa instead of cooking them together.
Add the potato and quinoa to a large bowl and mash, add the rest of the ingredients and mix well. Taste and adjust salt if needed. You can add other flavors here as you wish. Add a few tablespoons flour if the mixture is too wet.
Heat your waffle iron, drizzle a bit of oil on the waffle iron, then place a 1/4 cup or more of the mixture, depending on the size of the waffle iron. Close the iron and cook until the waffles are golden brown on both sides. Flip the waffle after is it just about browning. The bottom usually browns more evenly. Cooking time can take quite a bit of time depending on the waffle iron, and potatoes.
If you want these to be sturdier, and more crispy, you can add in a 1/4 cup of flour or breadcrumbs into the mixture, and then waffle it.Serve with chutneys, ketchup or topped with chickpea curry or other bean curries or some salsa/Pico de Gallo or gravy(change waffle flavor to Italian seasoning)

https://www.veganricha.com/potato-quinoa-waffles-aloo-tikki-waffles/

Frozen Meal Bowls (Forks Over Knives)

Since Forks Over Knives is closing operations they have transfered their mailing list to Ocean Robbins’ company, Food Revolution Network.

These frozen meals are now being sold online by the Healthy Goodness Company at a slightly higher price than Fork Over Knives. (You can note ingredients on packages & create your own copycat recipe).

BROWN RICE, VEGGIES, SEASONED TOFU, TANGY THAI- PEANUT SAUCE

TOMATOES, WATER, WHEAT PENNE, BRUSSELS SPROUTS, CARROTS, ONIONS, CASHEWS, CELERY, ORGANIC WHITE MISO, ORGANIC RICE KOJI, BASIL, GARLIC, POTATO STARCH, SALT, FENNEL SEED, RED PEPPER FLAKES, NUTRITIONAL YEAST, BLACK PEPPER, OREGANO

CAULIFLOWER, PLUM TOMATOES, COOKED QUINOA, ONIONS, PEAS, COOKED BLACK BEANS (BLACK BEANS, WATER, SALT, CALCIUM CHLORIDE), CORN, KAMUT, PUMPKIN SEEDS, CILANTRO, RED CABBAGE, WATER, POBLANO PEPPERS, ONIONS, GARLIC, LEMON JUICE, ANCHO POWDER, APPLE CIDER VINEGAR, PASILLA PEPPERS, SALT, LEMON JUICE, CUMIN SEED, ALLSPICE, APPLE JUICE, CLOVES, BLACK PEPPER

COOKED BROWN RICE
COOKED BLACK BEANS
CORN
RED BELL PEPPERS
TOMATILLOS
TOMATOES
GREEN PEPPERS
ONIONS
DICED TOMATOES
WATER
TOMATILLOS
ROASTED GARLIC
JALAPEÑOS
CILANTRO
GARLIC
SEA SALT
CHILI POWDER
LIME JUICE
MAPLE SYRUP
CUMIN
OREGANO, BLACK PEPPER
ANCHO POWDER

WATER, WHOLE WHEAT
ELBOW PASTA (DURUM WHEAT SEMOLINA), SPINACH, CASHEWS, ONIONS, ORGANIC COCONUT MILK (ORGANIC COCONUT,
FILTERED WATER), PARSLEY, NUTRITIONAL YEAST, LEMON JUICE, GARLIC, SHIITAKE
MUSHROOM POWDER, SALT, POTATO STARCH, LEMON ZEST, BLACK PEPPER, OREGANO.

My UN-Pollo Bowl, from El Pollo Loco

Simply REMOVE the chicken (pollo)! Some locations allow you to swap it for avocado, and adding cabbage is free!

My favorite meal is the Pollo Loco pollo bowl. Today (April 3, 2026) the cost is only $5.00 and if you ask for a senior discount it is only $4.50 !! And only 3 grams fat & 8g fiber w/o the chicken… WOW!

[ If you keep the pollo you’re adding an additional 7g fat. ]

Old Nutrition Books

Exclusive: Documents Reveal Biden-Era Push to Crush COVID ‘Misinformation’

https://www.newsmax.com/newsfront/covid-19-misinformation-vivek-murthy/2026/03/27/id/1251044/

EXERPT FOLLOWS (please read the entire article… stunning!)

*********

…documents reveal a broader campaign that enlisted journalists, tech platforms, and even emotional appeals tied to family tragedy to enforce compliance.

The trove of papers spans 413 pages, covering July 2021, and obtained over two years through Freedom of Information Act requests by the watchdog group Protect the Public’s Trust (PPT), lay bare Murthy’s talking points and COVID-19 communications strategy.

This is not the first time FOIA documents have shown Murthy and the Biden administration bending the facts to fit a COVID-19 narrative, as PPT has documented this pattern over the past five years.

“Once again, we’ve shown that the Biden administration used terms like ‘misinformation’ to control the narrative,” PPT Director Michael Chamberlain told Newsmax. “They sidelined science when it was inconvenient and pushed tech companies to censor information that turned out to be true.

“Whether it was prolonged school closures from which a generation of children may never fully recover, draconian lockdowns, or forcing vaccines on people at little risk from the virus, power, politics, and narrative control came first.”

Apr 2, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* Read God’s Promises
* Charles Capps lectures
* The Chosen, season 1, ep 5

EXERCISE:
* Bicycle outdoors among grazing cattle
* Day 5 (day/evening) of 21 Day Simple Countertop Challenge
* Ab-Coaster (looks like this)
* PT APP workout
–lower body stretch/stengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal, strawberries, shaved almonds, water
* pinto beans, rice, steamed broccoli, Mediterranean chopped salad, sauerkraut, salsa, whole wheat organic sourdough toast w/ avocado
* pistachios & red grapes
* one small baked & airfried potato

… SUN HAS SET …

Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed

Inside America’s Healthiest City… (not what you think – it’s the beans!)

In the United States, 1 in every 3 adults will develop cancer in their lifetime. That’s not a rare disease. That’s the baseline. But in Loma Linda, California — one of the world’s most studied Blue Zones — that number significantly drops.

– Same country.
– Same hospitals.
– Dramatically different outcomes.

And the answer isn’t a supplement or a surgery. It’s something they cook every-single-day.

This video explores how residents of Loma Linda, California, a documented Blue Zone, achieve significantly lower cancer rates and longer lifespans compared to the rest of the United States, focusing on their dietary habits rather than medical interventions (0:35-1:06).

Key Longevity Factors:

Daily Legume Consumption: The foundation of the Loma Linda diet is eating beans, lentils, or chickpeas daily, specifically at the midday meal (4:37, 8:20). Legumes provide fiber that produces butyrate for gut health, selective prebiotics for the microbiome, and phytic acid to bind excess free iron (6:02-8:11).

Anti-inflammatory Spices: Residents use turmeric daily, paired with black pepper to increase absorption by 2000%, which inhibits the molecular pathway responsible for inflammation and cancer proliferation (9:48-11:27).

Garlic: Consuming raw or lightly cooked garlic four or more times a week modulates the gut microbiome and provides direct anti-inflammatory benefits (11:51-12:15).

Elimination of Processed Meats: A non-negotiable aspect of this approach is completely removing processed meats to reduce cancer risk (8:47-9:00).### What to Avoid:

The video warns against relying on isolated antioxidant supplements (like Vitamin E or beta carotene), citing studies that show they can increase cancer risk, whereas obtaining these nutrients through whole foods remains protective (2:15-3:22).

Summary of the 90-Day Protocol:

Tier 1: Eat half a cup of legumes daily and eliminate processed meat.

Tier 2: Rotate between different legumes, add turmeric/black pepper and garlic, and stop taking isolated antioxidant pills (14:48-15:20).

Tier 3: Rebuild protein intake around legumes, nuts, and tofu (18:02-18:24).

*******

Conclusion:

EAT MORE BEANS!

*******

Editor’s Comment:

Key Bean Varieties

– Lentils: Green, brown, red, black

– White Beans: Cannellini, Great Northern

– Common Beans: Black, kidney, pinto, adzuki

– Others: Lima beans, mung beans, split peas (green/yellow)

– Soy: Edamame

Recommendation:

To search “beans” on this website, click on the 3 stacked lines & type.

What’s Up With Loma Linda, CA?

https://www.bluezones.com/explorations/loma-linda-california

Loma Linda, California is a global outlier in health data, famously recognized as the only “Blue Zone” in the United States—a region where people live significantly longer than the national average.

Why Loma Linda Stands Out
The city’s unique health profile is largely attributed to its high concentration of Seventh-day Adventists, who follow specific lifestyle and dietary principles. Research from the Adventist Health Studies at Loma Linda University shows significant reductions in cancer compared to the general U.S. population:

* Overall Cancer Incidence: Residents have a 30% lower incidence of all cancers combined.

* Specific Cancer Reductions:

* Lung Cancer: 79% lower risk.

* Colorectal Cancer: 38% lower risk.

* Breast Cancer: 15% lower risk among women.

* Longevity: Men in this community live approximately 7.3 years longer, and women live 4.4 years longer than their California counterparts.

Factors Driving Low Rates
The “Power 9” lifestyle habits of Loma Linda residents are credited for these outcomes: [1]

* Plant-Based Diet: Many residents are vegetarians, consuming high amounts of legumes, whole grains, fruits, and nuts.

* No Smoking or Alcohol: The community largely abstains from substances strongly linked to cancer.

* Nut & Tomato Consumption: Frequent nut consumption is linked to a 50% lower risk of heart disease and increased lifespan, while high tomato intake (3–4 times a week) is associated with a 70% lower risk of ovarian cancer in women.

* Community and Faith: A strong sense of purpose, regular physical activity (like walking or pickleball), and a weekly 24-hour “Sabbath” rest contribute to lower stress levels.

[1] [https://pmc.ncbi.nlm.nih.gov](https://pmc.ncbi.nlm.nih.gov/articles/PMC11556529/)

Hormonal Balance After 50. Do You Need HRT?

Let’s break this down precisely. This is not an in-depth discussion, but I [Gutavo Tolosa] hope it will help answer some questions.

1. Breast cancer is strongly hormone-sensitive

Many breast cancers are estrogen-receptor positive (ER+), meaning they grow in response to estrogen.

Higher lifetime exposure to estrogen → higher risk

Factors that increase exposure:

Early menstruation

Late menopause

Hormone replacement therapy

Higher body fat (estrogen is produced in adipose tissue)

2. Dairy: the strongest dietary concern

Why dairy is implicated:

a) Natural hormones in milk

Milk (especially from pregnant cows) contains:

Estrogens (estradiol, estrone)

Progesterone

Even though amounts are small, chronic exposure + biological sensitivity is the concern.

b) IGF-1 (Insulin-like Growth Factor 1)

Dairy consumption raises IGF-1 levels in humans

IGF-1 promotes:

Cell growth

Inhibition of apoptosis (cell death)

This is critical because cancer = uncontrolled cell growth.

Epidemiology:

Higher IGF-1 levels are associated with an increased risk of breast, prostate, and colorectal cancers.

c) Observational data

Several large cohort studies show:

Higher dairy intake → modestly higher breast cancer risk

Particularly hormone-receptor-positive breast cancer

3. Meat: indirect hormonal and carcinogenic pathways

a) Not primarily about hormones (in most cases)

Unlike dairy, meat is less about estrogen content and more about:

b) IGF-1 and growth signaling

Diets high in animal protein → higher IGF-1

c) Cooking byproducts

High-temperature cooking (grilling, frying) produces:

HCAs (heterocyclic amines)

PAHs (polycyclic aromatic hydrocarbons)
→ both are carcinogenic

d) Processed meats

Classified by the World Health Organization as:

Group 1 carcinogen (same category as tobacco, but not same magnitude of risk)

4. Hormones added vs natural hormones

Important distinction:

In the U.S., growth hormones are sometimes used in cattle (e.g., rBST)

In many countries, regulations differ.

However:
The bigger issue is natural hormones + biological signaling (IGF-1), not just added hormones

5. What the strongest scientific consensus says

Major organizations like:

American Cancer Society

World Cancer Research Fund

Agree on this:

✔ Diet influences cancer risk
✔ Plant-rich diets are protective
✔ Limiting processed and red meat is advisable
✔ Maintaining healthy weight is critical

But:
They do not say dairy or meat alone “cause” breast cancer

6. The plant-based perspective:

A whole-food, plant-based pattern tends to:

Lower circulating estrogen levels

Reduce IGF-1

Increase fiber → helps eliminate excess estrogen

Reduce inflammation

This creates a less favorable environment for cancer development

Bottom line

Yes — hormone-related mechanisms linked to dairy (and to a lesser extent animal protein overall) are plausibly involved in breast cancer risk

No — they are not the single cause; risk depends on a complex interaction of:

Genetics

Hormones

Lifestyle

Body composition

Environmental exposures

*******

I [Gustavo Tolosa] hope this helps, and I hope you can join us for our 7-Day Reboot and ReSet Program. Here is the link to read more about it and sign up.

Ratatouille Flatbread Pizza Recipe | Dr. McDougall

https://www.drmcdougall.com/recipes/ratatouille-flatbread-pizza/

Ingredients
1 1/2 Cups Ratatouille
1 1/2 Cups Mashed potatoes
2 Sprouted whole-grain tortillas
To Taste Fresh basil

Directions
1.Preheat oven (or toaster oven) to 400 degrees.

2. Place whole grain tortillas or flatbreads onto a baking sheet.

3. Slather
with a thick layer of mashed pototoes.

4. Top the potatoes with the ratatouille, and sprinkle fresh basil over the ratatouille.

5. Bake flatbread pizzas for approximately 10 to 12 minutes, or until the edges begin to turn crispy and golden brown, and the center is hot and bubbling.

Remove from oven, and serve hot.