Jeff Bites

Real food. Real Life. Real Progress.

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  • Every doctor prescribes it but never describes it

    Every doctor prescribes it but never describes it

    Ever wonder why you hear the same thing from your doctor?

    Repetition has rendered the words meaningless.

    Of course I am talking about the infamous…

    Diet & Exercise

    Sandwiched together like peanut butter and jelly.

    But much like The Sixth Sense movie, they miss the point even when all of the evidence is right in front of us.

    We are ancient. 300,000 year old animals.

    We need to eat and that is the reason…

    Eating gives us energy to find food and in the wild we to move.

    Darting, walking, climbing to find our next meal.

    So don’t just eat plant-based you need to move too. It’s in your DNA.

  • Who are you getting healthy for?

    Who are you getting healthy for?

    Health concerns kicked off my journey.

    Blood pressure high.

    Cholesterol high.

    Prostate cancer markers biopsy level.

    Energy low.

    More than some numbers on a page I had people who needed me.

    My 9 and 6 year old need a healthy dad. My wife needs a healthy and capable husband.

    Defining or redefining why you are starting your plant-based journey steels your resolve.

    The love that I have for myself and family drive me to be better.

    Who are you doing this for?

  • Successful plant based eating also means failure

    Successful plant based eating also means failure

    You are a Rockstar!

    You are cooking high protein pastas and chowing down on homemade oatmeal raisin cookies.

    You are slimming down or muscling up.

    The people around you are noticing a positive shift in your moods and energy.

    Your loved ones a cynical, “You still eating carrots or whatever.”

    But who cares about the haters?!

    You feel good, look better and are healthier.

    And upon seeing your success your loved ones will start to talking to you about their health problems.

    You will listen and suggest eating plant based because it’s working for you.

    And then the worst thing happens…

    They are completely disinterested in solving their health problems with food.

    It’s infuriating to know you can help them but their choices confine them ills of the standard American diet.

    This is how I feel and why I write this blog. I want to help at least 1 person.

    Please share the blog if you know anyone interested in being healthier.

  • Define your purpose for a plant-based diet

    Define your purpose for a plant-based diet

    I am one of those people who needs to “climb mountains.”

    Life does not come to me, I sprint towards it.

    I have also been indecisive and changed directions and life goals more than I can count.

    But this is different.

    I grew up on McDonald’s and Kool-aid and Taco Bell.

    I had high blood pressure at 21.

    I eventually got into smoking meats, mostly pork in my 30s.

    I have 4 grills.

    I had no idea I was going to start this journey.

    I was unprepared for being plant based.

    I never ate tofu before I turned 40.

    My wife told me I was crazy and threatened to leave me for a Texas pitmaster (jokingly).

    “Yuck!” my kids said while tasting my early plant based cooking.

    But I kept at it.

    Today I made plant based spaghetti with no beef veggie ground  and they licked their plates clean.

    I don’t do things because they are easy.

    I do them because it is right.

    That’s my purpose.

    What’s yours?

  • The results are in…

    The results are in…

    After 12 weeks plant based I can share:

    • Chest: 1.11 inches lost
    • Hips: 2.3 inches lost
    • Waist: 2.1 inches lost
    • Weight: 16 pounds lost
    • Systolic Blood Pressure: Down 4 points

    I don’t track carbs, calories, or protein.

    I eat until I am full.

    I eat homemade cookies, brownies, and Peppermint Chocolate Chip bark.

    I have never felt so satisfied.

    This journey is already amazing and can’t wait for my next milestone next quarter.

  • The trick for thriving in a plant based diet

    The trick for thriving in a plant based diet

    Hmm…

    There is nothing like the 1st bite of pizza.

    2nd bite is good too.

    The 3rd bite is less fulfilling than the 2nd but good.

    Finally, the chow down.

    “Activate autopilot” and you eat until you are full.

    What’s startling is everyone acts like each bite has to be absolutely amazing.

    Seitan, Tofu, Tempeh, Chickpeas all going to taste different than animal protein.

    To be successful you only need the first 3 bites to adjust to the taste.

    While mastering how to make these flavors “sing” for your dishes keep this in mind during your plant based transition.

  • How do you get protein if you are plant-based?

    How do you get protein if you are plant-based?

    There are only 5 ways to get protein:

    Chicken, Beef, Turkey, Eggs, Dairy

    SIKE!!!!!

    This is what I used to believe but after thinking about it I had a lingering question.

    If we have to eat the cow to get our protein, how do the cows get the protein?

    They eat plants.

    So cows don’t have to eat meat to get protein? This blew my mind.

    Elephants, Gorillas, Hippopotamus, White Rhinoceros, and Giraffes are some of our largest, strongest, and smartest animals don’t need to eat other animals.

    What can we eat instead of animals for protein on a whole food plant based diet?

    Tofu, Nuts, Legumes, Seitan, Mushrooms, and Seeds.

    And if you like eating, you will need to eat a lot to hit the .03 to .06 grams per pound.

    Enjoy!

  • Why being a young ambitious country killed our health

    Why being a young ambitious country killed our health

    What is the sign of a wealthy nation?

    Gold? Guns? Tik Tok stars?

    Nope.

    The dinner plate.

    After the great depression, farmers were asked to do the seemingly impossible for Americans…

    We wanted access to more steak. We can’t wait for more fried chicken. My kids need eggs to start off their day.

    And farmers delivered.

    And while the demand grew it was simultaneously killing off the farmer who cared about the animals and the quality when delivered to a customer.

    Easier.

    Cheaper.

    Faster.

    Corporations bought out small family farms consolidating flocks and herds while eliminating competition.

    And they did what corporations do which is maximize profit while minimizing costs.

    With RUTHLESS efficiency.

    Who cares if pigs can’t stand up under their own weight?

    Who cares if chickens boil in their own blood and feces as long as it increases their for sale weight by 30%?

    Meanwhile we are all paying the price as “greased palms” look the other way while sick and diseased animals are packaged next to the healthy ones.

    When are we going to stop paying the price?!?!

    It’s your decision to do what’s best for your health.

    Start your whole food plant based diet journey where you only have to worry about a little dirt on your carrots.

    I will take that trade every day of the week.

  • Alternatives Galore. Get in there and eat Now!

    Alternatives Galore. Get in there and eat Now!

    I am not perfect.

    I want to be with the tribe. I want to eat like everyone else.

    The difference is that I only want to eat foods that nourishes my bodies ability to flourish.

    When my kids get ice cream…I get sorbet.

    When my family eats pepperoni pizza ->I eat roasted red peppers and plant based cheese pizza.

    When my friends eat cheeseburgers and fries -> I eat blackbean burgers and fries.

    When job caters with Jersey Mikes Turkey and Cheddar -> I eat the veggie combo footlong.

    When my kids have a chocolate shake -> I make a chocolate & peanut butter, chia seed, and hemp heart high protein smoothie.

    Its okay to eat with everyone else but we don’t compromise our diets for the sake of fitting in the crowd.

    We eat whole food plant based because it’s what our bodies deserve.

    So don’t get left out join in.

  • Stressed Out? Your diet can help!

    Stressed Out? Your diet can help!

    Work? Lack of work?

    Kids?

    Aging Parents?

    USA World Cup loss?

    We are all stressed out for various reasons.

    What if eating could become a stress reliever?

    Sounds too good to be true.

    Whole food plant based diets have a “treasure trove” of benefits for body and mind.

    Lowering Neuroinflammation: Plant diets rich in polyphenols and antioxidants reduce oxidative stress (damaged blood vessels, neuron loss, insulin dysregulation).[1]

    Healthy Microbiome: A healthier gut microbiome directly regulates emotional pathways and mood-boosting neurotransmitter synthesis. [2]

    Neurotransmitter Support: Plant-based foods provide abundant micronutrients like tryptophan (found in leafy greens, seeds, and broccoli), which serves as the essential precursor for serotonin production (promotes emotional regulation and restorative health). [3]

    Best foods for your brain and gut: Spinach and kale; Blueberries and strawberries; Walnuts; Pumpkin Seeds; Dark Chocolate

    So eat up and feel better!

    Sources:

    (1) https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2026.1763010/full

    (2) https://pmc.ncbi.nlm.nih.gov/articles/PMC12979152/

    (3) https://www.pcrm.org/good-nutrition/food-and-mood