I routinely encounter friends and family who attempt starving themselves to lose weight. It’s time to “lower the boom”….Get ready… WHEN YOU DON’T EAT, YOU GAIN FAT! It’s really that simple.

When you starve your body, it gets scared, very, very scared. Naturally and instinctively, your body hoards every last bit of fat it can find. Who wouldn’t? In so doing, it uses the lean mass (muscle, organs, bone, ligaments, tendons, etc…) for energy. Thus you experience loss of muscle mass and decreased bone density.

This leaves you looking skinny and soft, injury-prone, and lacking a healthy glow too! Suddenly, your metabolism is a wreck, you lack energy, and are generally a starving, emotional disaster. I know. Been there, done that!

How is this a good thing? Yet individuals do it all the time….I was one of them! Lunch used to look like a 20 ounce Diet Coke, an apple, and pretzels. Total deprivation! When you eat the daily recommended amount of calories, and your diet comprises nutrient-dense foods, your body functions properly, allowing you to develop lean muscle. Muscle weighs more than fat and developing muscle raises your metabolism.

Are you getting the picture? EATING IS GOOD!

Proper fuel + lean muscle = Fast metabolism and lean, healthy body

And, the million dollar question is, “what should you eat?” Consistently cited in research and observed in “Blue Zones,” areas with the oldest living folks, is a plant based diet that is heavy on beans, nuts and green plants. And the magic number is 8-10 servings of plants daily. Then the question becomes how do you incorporate that many vegetables, fruits, nuts, beans, and seeds?

At least once weekly, I roast several pans of vegetables, so that I am set for several fast, healthy, ready to go plant-based meals. Significantly easy, no cleaning pots and pans, healthy, and nutritious. It’s really a shame the formula is SO EASY, yet it remains a mystery to many.

We were made to eat. Please don’t starve your body. We put proper fuel in our cars, isn’t it time to fuel your body correctly too?

ROASTED VEGETABLES This can be adapted to any “hard” vegetable: cauliflower, broccoli, carrots, butternut squash, sweet potatoes, etc..That’s the greatness! It’s too easy!


  • One head of broccoli, cauliflower, one large butternut squash,…veggie of your choice (2-3 pounds)
  • Coconut, olive, or avocado oil
  • One clove minced garlic or approximately 1/2 tsp garlic powder
  • Himalayan salt, freshly ground pepper 
  • Alternate flavors might include Indian Curry, Italian Seasonings, or Mexican Chili Powder and Cumin
  • Add sesame, hemp, quinoa, or flax seeds for boosting nutritional benefit and for a bit of “crunchy” texture


  1. Preheat oven to 400 degrees F and line large cookie sheet(s) with Reynolds aluminum foil.
  2. Chop vegetables into equal-sized small pieces, approximately 1/2″ to 3/4″ cubes, florets, etc..This will allow for even cooking. 
  3. Place veggies onto the lined cookie sheet and spray or drizzle with a small amount of coconut oil and season with garlic powder or garlic and Himalayan salt. Using hands, massage the oil and seasonings into vegetables until pieces shine. GO EASY ON THE OIL…approx 1 TBSP should do it for one head of broccoli/cauliflower and go sparingly with seasonings as well…taste to season perfectly.
  4. Spread the veggies in a single layer on the lined cookie sheet but do not overcrowd as this will cause steaming and not roasting.
  5. Place pan into the preheated oven and roast vegetables 15-20 minus until the pieces are semi-soft and beginning to brown in places. 
  6. Add a small handful of seeds in the last few minutes of roasting.
  7. Serve immediately or allow to cool and store in an airtight container in the fridge for 3-4 days. Vegetables may be reheated for meals later in the week.