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Get Ready For Super Bowl 55

Debbie Zimmerman • Dec 09, 2022

Get Ready for Super Bowl 55

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“Can a predominantly plant-based diet make a difference in your biological age? You be the judge.”


Be Prepared for Super Bowl 55


The excitement surrounding Super Bowl 55 intensifies! For the first time in history, a competing team will play the big game on home turf. Just in case you haven’t been privy to the news…it’s our Tampa Bay Buccaneers hosting the Kansas City Chiefs in the big game. Go Bucs!

The Bucs haven’t scored a playoff opportunity since 2007—several years after their Cinderella appearance at Super Bowl XXXVII in 2003, where they won! Is it our new coach who is making a tremendous difference, our new quarterback or just peaking at the right time? Maybe a combination of things!


When the Bucs win Super Bowl 55 this week (we are optimistic), Coach Bruce Arians will be the oldest head coach (68) to win a Super Bowl. Tom Brady will raise the bar once again as the oldest quarterback in history to win a Super Bowl at the age of 43. (By the way, that title already holds Brady’s name from his Super Bowl 53 win at the age of 41.) There are many “record-breaking” opportunities in this upcoming week as the two teams meet head to head. I’m certainly not a football statistician nor am I an arm-chair quarterback, but I do want to point out an influencing factor that makes this game so exciting to me. Tom Brady enjoys a predominantly plant-based lifestyle!

In the documentary, The Game Changer, many professional athletes touted the benefits of a plant-based nutrition plan. Their claims were numerous, from being able to train harder with shorter recovery time to having a competitive edge over their opponents. What is it in a plant-based diet that makes so many athletes excel? Let’s discuss a few advantages of a plant-based lifestyle:


Improved sense of well-being. Although well-being is an elusive term, those enjoying a whole food, plant-based lifestyle have “…less obesity, high blood pressure, hyperlipidemia (elevated total and LDL cholesterol), heart disease, diabetes, dementia and many cancers, including colon and breast,” according to D. Enette Larson-Myer, PhD, RDN, and Matt Ruscigno, MPH, RDN, in their book Plant-Based Sports Nutrition. They explained, “Vegetarian, or plant-based diets appear to be more advantageous over omnivorous, or meat-containing, diets for promoting health and longevity….”

Reduced inflammation: We all know that inflammation is an immune response that helps our bodies heal or repair. No matter if you are a weekend warrior or an NFL quarterback, there are always risks for cuts, sprains, overuse, contact injuries and lots of pain. Consuming an anti-inflammatory diet can make a big difference in the healing process according to Larson-Myer and Ruscigno. Their recommendations include:
Lowering the ratio of omega 6 to omega 3 fatty acids. Maintaining adequate vitamin D by either spending time in the sun or with supplementation.


Consuming a diet rich in fruits, vegetables, fresh herbs and spices.

Drinking tea instead of coffee as tea contains antioxidants and polyphenols that may contribute to the anti-inflammatory process.

Selecting whole grain carbohydrates—those with the bran, germ and endosperm—and avoiding their refined counterparts such as all-purpose flour or white rice.


Avoiding excess alcohol consumption as it can lead to inflammatory markers in the blood.


Enhanced strength and endurance. A comparison of Yale athletes showed that those who abstained from meat had “…far greater endurance compared to those accustomed to the ordinary American diet….,” according to Dr. Michael Greger in a video on his website at NutritionFacts.org. Dr. Greger outlines three different comparisons in the study—one focused on muscular strength, one on endurance and the last on recovery. At the end of the study, the Yale professor concludes that he, “…has shown definitely the inferiority in strength and endurance tests of meat eaters compared to those who do not eat meat.”

Recipe Blog Posts

Healthy Smokey Tomato Cheez Ball

Smokey Tomato "Cheez" Ball

By Debbie Zimmerman • 28 Nov, 2023
This Smokey Tomato “Cheez” Ball is quite versatile when added to a holiday board. It can be coated in parsley or chives for the green festive look or a mixture of nuts. Add an assortment of whole-grain crackers of toast points and you have a delicious appetizer. I have used these leftovers on a baked potato with luscious, yummy results. Bring this to your next pot-luck and see how fast it disappears. (By the way, you don’t have to tell them that it isn’t cheese!)
Black Bean Meatballs Recipe

Black Bean “Meatballs”

By Debbie Zimmerman • 28 Nov, 2023
The holidays are upon us and so are the social obligations. If you are worried about the holiday buffet table, why not offer to bring an appetizer? These Black Bean “Meatballs” make a perfect addition without the guilt! Add your favorite dipping sauce, i.e., spicey mustard, barbeque sauce or ketchup. These also freeze well, so make a double batch and freeze half. These will compliment those Sunday football games…just defrost and reheat.
LOV Loaf Recipe

The Lentils, Oats & Veggies (LOV) Loaf

By Debbie Zimmerman • 16 Nov, 2023
Growing up, meatloaf was a weekly staple for our family of 9. Surrounded by mashed potatoes, fresh greens, biscuits and gravy. If we were lucky to have leftovers, a meatloaf sandwich was always appreciated the next day. Well, lots has changed since that time, but the ease and simplicity of such a loaf is always attractive. The L.O.V. Loaf brings back many memories, but none of the saturated fat or cholesterol. Certainly, there is no harm to the animals and I LOV the leftover sandwiches!
Pumpking Bisqu Recipe

Pumpkin Bisque

By Debbie ZImmerman • 16 Nov, 2023
This Pumpkin Bisque recipe is very versatile. I have used it as an appetizer at a ladies’ luncheon and I’ve had it for a main course with hot sour-dough bread. It is slightly sweet yet has savory undertones. I like to top it with a dallop of Cashew Cream or Tofu Sour Cream, both add a delightful taste and enhance the creaminess of this dish.
Pumpkin Oatmeal Raisin Cookies Recipe

Pumpkin Oatmeal Raisin Cookies

By Jada McWilliams • 25 Oct, 2023
I have learned a great deal through my plant-based journey. First, I try hard not to rely on processed foods and when I do, I make sure the added ingredients are limited. This way I know I’m not getting the chemicals and dyes that are added to many processed and ultra-processed foods. In this recipe as well as the one before, I use a can of pumpkin puree; its only ingredient is “pumpkin” or “organic pumpkin.” I have a sweet tooth and sometimes I have to give into the craving. These Pumpkin Oatmeal Raisin Cookies are nice way to satisfy the desire for something sweet without the guilt. Of course, they are packed with beta carotene, which we need on a daily basis to fight off those free radicals, but it also has great fiber and natural sweetness. (See how easy it is to justify a cookie!) Enjoy!
Pumpkin Pie Smoothie Recipe

Pumpkin Pie Breakfast Smoothie

By Debbie Zimmerman • 25 Oct, 2023
I truly love fall when the large variety of pumpkins start popping up in grocery stores and vegetable stands. I usually buy a couple of dozen pumpkins of various sizes, use them for a fall centerpiece and then enjoy preparing an assortment of meals including sweet and savory. This Pumpkin Pie Breakfast Smoothie provides the right amount of energy to keep you focused throughout the morning. Did you know that pumpkin is packed with beta carotene, which is great for our eyes and skin? One cup contains 245% of your Reference Daily Intake (RDI) of Vitamin A and only 49 calories. Although most believe pumpkins are a vegetable, they are actually in the fruit family because they contain seeds. Stay tuned for additional pumpkin recipes (and more trivia) over the next few weeks leading up to Thanksgiving.
Eggplant Meatballs Recipe

Eggplant Meatballs

By Debbie Zimmerman • 26 Sep, 2023
My cousin recently shared a recipe found in Dr. Joel Fuhrman’s book, Eat to Live. After preparing the recipe as directed, I made a few changes, added a few ingredients and removed a few as well. In the end, these Eggplant Meatballs are delicious. I doubled the batch and froze half for another day. My husband enjoys them plain and I dip in tomato sauce. I would recommend not soaking them in the sauce, just having it on the side. Topped with nutty parm, you have an excellent meal!
Sweet & Sour Veggies with Tempeh Recipe

Sweet & Sour Veggies with Tempeh

By Debbie ZImmerman • 19 Sep, 2023
A recent visit to a Thai restaurant inspired this recipe with tender yet crispy vegetables. In place or a rich peanut sauce, I lightened up this recipe using pineapple juice combined with an all-natural almond butter. Of course, this could also be swopped-out with peanut butter. I served this with purple barley and enjoyed an excellent meal!
Quinoa Salad Recipe

Quinoa Salad

By Debbie Zimmerman • 02 Aug, 2023
Summer in Florida can be quite hot and the thought of cooking something in the oven seems almost unbearable. I enjoy simple summer salads that can be prepare over the weekend and enjoyed several days throughout the week either for lunch or dinner. This Quinoa Salad is quick and packed with flavor. Wanting another salad idea, toss in some baby spinach before tossing and add a lime vinaigrette. Or, switch out the quinoa for cauliflower rice. Cool, simple and easy…the right ingredients for summer!
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By Debbie Zimmerman • 26 Sep, 2023
An increasing number of people are understanding the important role a healthy lifestyle plays in the quality and quantity of life. Whether you have tried numerous times to reach your desired health improvement goals (without sustainable success) or are looking for a fresh, new perspective on achieving a healthier and more vibrant YOU, a Health Coach can help you reach and maintain your goals.
A Healthy and Beautiful Meal

Survival Skills for a Plant-Based Holiday

By Debbie Zimmerman • 17 Dec, 2022
It’s hard for me to even say it, but the week of Thanksgiving is upon us. Through my lifestyle and health coaching, I’ve heard many concerns about “staying on track” during the holidays as family and friends may coerce you to “Enjoy yourself,” “Throw caution to the wind,” or more challenging, “Why eat this way?” We hear this almost every day, so the holidays should be no exception. However, it may be on these traditionally festive days, when even more elaborate foods beckon that we feel temptation even greater. Let’s review several Survival Skills (SS) that will leave us feeling victorious! It is easy to “stay on track” when we have a strategy in mind. Start now and plan your holiday meals; the more specific you are, the more successful you will be. My newly released, FREE eBook, “Phyto-Phabulous” Holiday Magic—Favorite Plant-Based Recipes, provides great ideas to guarantee your success. First, think about your family and friends. They know that their traditional foods are good, but we know that they aren
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By Debbie Zimmerman • 13 Dec, 2022
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By Debbie Zimmerman • 13 Dec, 2022
Have you ever had a sleepless night? You may vividly recall an agonizing evening of tossing, turning and checking the clock every five minutes. I admit when I was in my teens and twenties, sleep was not my top priority. These days are much different; sleep, like oxygen, is a necessity. This past year with COVID-19 looming, many of my friends and coaching buddies (clients) have found sleep elusive. Between the pandemic, social unrest and feelings of uncertainty, many have counted sheep more than sawing ZZZZs. In their book, “The Alzheimer’s Solution,” Drs. Dean & Ayesha Sherzai discuss the power of sleep to restore the body and the mind. As neurologists, they examine brain-derived neurotrophic factors (BDNF) that can repair the brain at night. At the same time, cells and neurons are able to regenerate during sleep. But that is not all. In the Sherzais’ studies, they reveal how the brain can “…clear-out toxins during deep sleep, including those toxins that lead to amyloid buildup.” They also explain that les
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Socialization: The Foundation for Health & Happiness

By Debbie Zimmerman • 13 Dec, 2022
In the 1968 film, Funny Girl, Barbara Streisand made popular the song, “People.” The opening lyrics are timeless and as appropriate now as when originally recorded. “People, people who need people, are the luckiest people in the world.” As we take a deeper dive into the importance of lifestyle medicine, we learn that strong socialization is the foundation for happiness, health and longevity. Lifestyle Medicine is the use of evidence-based lifestyle therapeutic intervention—including a whole-food, plant-predominant eating pattern, regular physical activity, restorative sleep, stress management, avoidance of risky substances, and positive social connection—as a primary modality, to prevent, treat, and often reverse chronic disease.
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Lifestyle Medicine VS Diet-de-jour

By Debbie Zimmerman • 13 Dec, 2022
Have you read the US News “Best Diets 2021” report? If you haven’t heard of this annual publication, let me fill you in. Each year, US News pulls together a panel of nutrition experts from prestigious universities and research centers to analyze the composition of “diets” and validate their dietary attributes and claims. This year, experts were from Harvard, Emory, Tuft, Johns Hopkins, Joslin Diabetes Clinic and more. The panel consisted of physicians, nurses, dietitians and nutritionists. Renown plant-based authorities such as Dr. Michael Greger and Dr. David Katz were included in the annual review for this publication. As a society, most people look at diets as a temporary deprivation or restriction of key nutrients/ingredients to reach weight-loss and/or health goals. These short-term dietary changes are usually time-bound, for example, a two-month diet before a special occasion or vacation. However, most people grow tired of the restrictions, fall prey to peer pressures, and recognize that the “diet” wa
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January is traditionally a time for reflection and a time to think about a fresh, new year. The process typically involves looking back over the prior year at things we did well (or not), thinking about new possibilities/opportunities for the coming year, and committing to some behavioral changes to make those possibilities a reality. Many of us take the time to complete a list of New Year’s resolutions and “improving health” is usually high on the list with ideas of weight loss, exercise and healthier eating. Everyone has their own perspective of what that means, what it might look like for them, and have some ideas about how to improve their health. Even scientific researchers approach it in various ways.
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By Debbie Zimmerman • 13 Dec, 2022
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Avoiding the Ultra Processed Food Trap, (Part 2) “FREE—Free At Last”

By Debbie Zimmerman • 13 Dec, 2022
As you may recall from last month’s blog, Avoiding the Ultra-Processed Food Trap, Part 1 we discussed the concept of processed food. We shared both the United States Department of Agriculture (USDA), and the Academy of Nutrition and Dietetics explanations of processed foods. We reviewed findings from recent research studies on the health effects of consuming ultra-processed foods. We even provided a fascinating video on BBC that showed a UK doctor’s journey on eating 80% ultra-processed food for 30 days. We talked about processed, fast food, also referred to as “Frankenfood.” Today, we will take a deeper-dive into the subject matter to further understand the difference between minimally processed and heavily/ultra-processed foods. Recommendations on how to gradually wean yourself away from processed ingredients (including “Frankenfood”) will be discussed.
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