Plant-Based Burgers

plant based burger

These plant-based burgers are not meant to mimic a meat-based burger, but they do make a delicious and satisfying alternative between two slices of bread (or lettuce). Plant-based burgers can be made using a variety of ingredients. Below is a template that you can follow to create your own one-of-a-kind burger patty. I think the must-haves include onions, bell peppers, garlic, and mushrooms. But whatever you create, don’t forget the most important part – the seasonings! Your favorite spices can be added for the best flavor to fit your own taste buds.


  • 1/2 cup of bell peppers, onions, and mushrooms, lightly sautéedThis can be any combination that you choose up to about 1/2 cup of ingredients. I think these three make a great base of flavorings for any combination of burger mix you choose.
  • 1 cup of cooked grains – It’s best that the cooked grains are dry and separate, not mushy.
  • 1 1/2 cup of beans – Any bean of your choice or any mixture of beans up to 1 1/2 cups.
  • 1/4 to 1 cup of additional vegetables, finely chopped – I suggest cooking the harder veggies such as root vegetables, but the remaining (such as leafy greens) can be added when raw.
  • Choose 1 binding ingredient your binding ingredient to help hold the mixture together: 1 flax egg, 1 chia egg, or 1 tsp of psyllium husk powder (or 1 TBS psyllium husks)
  • Additional flavorings: Salt, pepper, and any of your favorite spices. Don’t be afraid of adding flavor!


  1. Lightly sauté the bell peppers, onions, and mushrooms in water to avoid added oils.
  2. If using harder additional veggies such as carrots, or beets, it’s perfectly fine to cook those too.
  3. Puree or mash beans, leaving a bit chunky will be good for the texture.
  4. Remember to finely chop any raw vegetables that you intend to add to the mix.
  5. Adding grains will create a firmer texture, but the grains are not necessary. If you decide to omit grains, you may need to cook the burger a bit longer on lower heat. If your burger is not holding together without the grains, add more beans, or be sure to use psyllium husk/powder.
  6. If using a flax or chia egg, prepare this in a bowl. When the “egg” is ready add all the other ingredients and form it into a patty. If using psyllium husk/powder, add the psyllium along with all the other ingredients and mix well.
  7. You can cook the burger patties on a stovetop (a low heat setting is recommended). Or you can place it in the oven between 350 to 400 degrees Fahrenheit until the desired firmness is reached. (The goal is to dry out and firm up the burger patties while they are cooking.)

Create a G-BOMB meal by including these burger ingredients: Leafy greens, beans, onions, mushrooms, flaxseeds/chia seeds. For dessert, add a berry sorbet and you have covered all of the G-BOMB requirements.

Plant-Based Burger Template: Click here to download/print.

Podcast Episode 26 – Praying For A Peaceful Lifestyle

praying hands

At the end of Episode 25 (Got Stress? Let’s Deal With It), we decided it was important to talk about prayer. Prayer is very helpful in dealing with stress because it gives us direction and purpose as we seek God for help. So today we’re talking about daily prayer and we touch a bit on prayer and fasting.

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

iTunes Logo Breaker Logo Google Podcasts Logo OverCast Podcasts Logo Pocket Casts Logo Radio Public Podcasts Logo Spotify Logo RSS Feed Logo Anchor

We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.


Prayer Books by Stormie Omartian

See Stormie Omartian’s Book Prayer Warrior (AMAZON Affiliate LInk). She has many more books available that are good guides to praying. Some are specific for wives, some for husbands, some for parents, and even grandparents.

More Resources:

A Healthier Lifestyle

[00:00:00] Shonda: Hello, this is Shonda. At the end of episode 25, which was regarding stress, we decided it was important to talk about prayer . Prayer is very helpful in dealing with stress because it gives us direction and purpose as we seek God for help. So today we're talking about daily prayer and we touch a bit on prayer and fasting.
[00:00:32] Shonda and Patryce: Hi, and hello. Welcome to the real food and drinks lifestyle podcast. We're building a community to talk about nutrition, lifestyle choices, and just feeling better. This is Shonda and this is Patryce. Let's just be real.
[00:00:59] Here's our disclaimer. We do not professionally practice in any of the various subjects that we discuss. We are only sharing our personal experiences with you to a healthier lifestyle. Please do your own research before taking part in any of these practices.
[00:01:17] Shonda: This is Shonda. And Patryce is here and she's going to lead our discussion on prayer.
[00:01:22] Patryce, what did you have for us today about prayer. I'm eager to hear it and learn, because I know you have presented prayer to others before, so I'm eager to hear your presentation.
[00:01:33] Patryce: Wonderful. Well, I'm eager to share. And, um, I think as we've mentioned before, I'm sharing from the perspective of being a Christ follower and as such, we talked on our last podcast about stress. And we've talked about different ways to relieve stress and manage stress and one major way in our lives, uh, as Christ followers, and just how myself and I think I can speak for you too, Shonda, uh, we deal with stress is through, through prayer, our prayer life. And, um, so that's what, what we just basically wanted to share. About our prayer lives and just the power of prayer. We can start with what is prayer?
[00:02:23] Prayer is essentially talking with God and by talking with God, drawing nearer to Him. And it's something we can do any time, anywhere. And that alone helps with minimizing stress because that's when stress can occur anytime, anywhere. So we always have the power of prayer to turn to.
[00:02:46] And, um, you know, I, I, maybe not everyone listening to the podcast has the practice of praying, but I'd like to encourage you to just listen to our podcast and, and reflect on just some of the things we're wanting to share from the heart.
[00:03:03] And, um, I guess I would, would begin with talking about saying grace, because we do talk about food and drink here. Uh, and many people are aware of saying grace.
[00:03:16] And what is saying grace? It's just the practice of thanking God for food before a meal. And, uh, it is... it can be as simple as just thanking Him. Or it can also be a little lengthier and be a time of Thanksgiving for all of his provisions. Maybe it's a bigger meal with more people. And so I'm, I'm thinking of Thanksgiving for example, of a time where the pre-meal prayer, uh, might be a little longer than the everyday prayer before a meal
[00:03:51] Shonda: Here in the U S Thanksgiving meal is not too foreign of an idea for praying before receiving that meal.
[00:03:59] Patryce: Definitely. Yeah. That's a very good example. And, um, so I know that for some people, yeah. It can be intimidating or complicated, but I think if we try to simplify it and just like we, like, we started with think of it as just talking to God, God who provides everything for us and, and blesses us, then it becomes more natural to think well, I'd like to thank God and that's at every meal time. And then ask Him to bless the food as well, because we have only so much control over things in life, including the food preparation and, and just all those things. So, um, I definitely feel strongly that asking the Lord to bless my food is something that also minimizes stress and brings about peace.
[00:04:55] So anything you wanted to add to that Shonda? Uh, about the prayer time at meal?
[00:05:00] Shonda: I know that, um, at one time when I was having the most difficult time with digestion that, um, I made it a true practice to pray, um, because I was seeking God for relief from that. And also it was a time that I could calm my body down and to prepare it for, for eating, you know, to switch from, um, the busy-ness of the day to sit before the Lord and pray and receive peace before eating food.
[00:05:29] Patryce: I love that. I love that that's proactively praying and, um, and being intentional. Yeah. So thank you for sharing that. And, and also I was thinking also, you know, we have also prayers that we, we pray in the middle of any situation or daily activity, similar to what, what you were just sharing Shonda, and then maybe even a practice when you're about to go out to eat. And you're used to making your own meals at home, and you've been on this, this lifestyle change and it works for you, but you're going somewhere else. And, and you you're, you're going to have fellowship with other people and a good time, but you want to avoid temptations. So I've heard it called arrow prayers. Just little prayers that you say, Lord, on your way into the restaurant. Lord, help guide me on my food choices today. And my, and just my interaction with food today, or even when you're going to shop and you forgotten your shopping list, or don't have one asking the Lord to just remind you of what it is that would be best for your body or what, what to include in your basket, um, when, when doing your grocery shopping.
[00:06:43] So again, it's just the practice of knowing we can go to the Lord at any time about anything.
[00:06:48] Shonda: Wow. That's a really good point for grocery shopping. That's a really good idea
[00:06:53] Patryce: It's been helpful for me. So that, that was just what I wanted to begin with. The, these are just, um, just a reminder that we need to have personal daily communication with God.
[00:07:04] And that's why praying during our mealtimes is, is definitely a good way to put this into practice because we're, we're eating on a daily basis usually.
[00:07:13] Shonda: So why not add prayer to that time? Right.
[00:07:16] Patryce: Exactly. Exactly. And then also with, with prayer, it's setting aside time with God and making that a part of your routine, and that will lend itself to a healthy lifestyle.
[00:07:31] It's an opportunity to... it's something we shouldn't neglect. And it's an opportunity to, to be intentional about our personal, quiet time with the Lord. Is this something that you do as well?
[00:07:43] Shonda: Yeah. And I try to probably pack too much into my mornings. Well, it's usually at the beginning of the day or the end of the day is where it would happen. If I do not have personal quiet time in the beginning of the day, because, you know, I slept too late and I've got to get to feed the dogs and it's just going later later, and there are things piling up, you. I'll usually do so in the evening. Try not to late in the evening, but in the evening while catching a little sauna, I like to sit in my sauna and read the Bible and do my study and pray. You know, it's just so warm for me.
[00:08:21] I just likewarmth and being warm in the presence of God is what I enjoy.
[00:08:26] Patryce: That sounds ideal. Sounds really good. Yeah. So just be encouraged everyone that we should each find time, set aside time, whether it be in the morning or evening or both morning and evening to, to be in the presence of the Lord.
[00:08:43] Shonda: I was just going to say, I think sometimes in the morning it is more like an arrow prayer, you know, I stop and acknowledge God, you know, in the morning if I'm not spending any amount of time, you know, to listen and to be quiet before him.
[00:08:59] But also I was just thinking about, I think it's important to have particular spaces that you, you know, spend quiet time alone too.
[00:09:08] Patryce: I agree. I agree that just lends itself to you being able to keep up the practice of it and enjoying that and looking forward to that time. And I, it can be it certain chair, it could be a closet, whatever it is.
[00:09:22] And I have found for myself, I do like to do this in the morning and I actually, yeah we have technology, so with my phone, there's certain YouTubes where they have, um, prayers, uh, targeted prayers that I listened to. And it's just so comforting to listen to those. And then myself, um, just start my day in prayer, asking the Lord to guide me and to lead me and, and, um, To to show me what it is He would have me to do that day and to put Him first. So it's a great way to start our day. And then also to end our days.
[00:10:02] Shonda: Some days it is like right after I feed the dogs, like, let me just get them off my mind and then I'll come, you know, or whatever I had to do in the kitchen. Just get it off my mind and then come back because yeah, God does honor that.
[00:10:15] And I feel less stressed going throughout the day once I've spent that time. Less stress like, well, this really isn't important. Or, you know, my days better ordered and goes much smooth--smoothly.
[00:10:28] Patryce: I agree. It it's just less stress. It seems even if things don't go perfectly, which they never go perfectly.
[00:10:35] I know that my perfect God, um, has heard my prayers. And it's leading me and directing me and, and also, um, I know he will forgive me. And so, um, starting off the day that way, surrendering to Him, is-- it does help with minimizing stress and, and just bring about a peace. Yeah. That can only come from Him. And, um, so anyway, that that's like our individual alone time type, type praying.
[00:11:06] And then I, I had not learned about this until later in life. Something referred to as corporate prayer. Where I think this is another way that we can deal with stress, help minimize stress and corporate prayer just means praying with two or more people. Meaning that two or more of us, I'm sorry, are praying.
[00:11:27] So instead of praying, individually or solo, it's you one other person or maybe a whole group of people, uh, praying together. And there's no set way to do that, but I think just the whole process of praying with other people who are seeking and thanking the Lord. Um, it's just a very freeing and stressful relieving, um, activity.
[00:11:55] And, um, I've been blessed by different ministries. And one, I have to put out there is Mom's in Prayer. It's an international ministry and you can Google it, but they have so many prayer resources and just encouragement, but they shared something that I've found, um, very helpful in my prayer life. Um, Even to this day and, and that's that when we pray, there's no set way to pray, but there's certain components that are, that are helpful to incorporate in our prayers with other people and beginning with praising God. So just remembering that we're praying to God. And there's so many things to praise him for, but to just praise him, to acknowledge who He is, takes the focus of, of us and our circumstances and puts the focus on who we're praying to.
[00:12:46] Shonda: I think, uh, praise is, um, part of what some people think of as, what are you grateful for?
[00:12:53] Patryce: Amen. What are you grateful for? I love the way... Yeah.
[00:12:57] Shonda: When we should acknowledge that, what we're grateful for does come from him so that that's why it's praise.
[00:13:04] Patryce: Yes. I love how you added that. What we are grateful, grateful for comes from Him. For example, we are grateful that He is sovereign because only He, He is sovereign and sovereignty is from God. He is sovereign. So we can praise Him for that. Or He's mighty or just different... There's so many things to praise Him for. And that we're grateful for, like you just said. Um, so I love how you just put that.
[00:13:29] And then also, you know, when I've prayed with other people, just spending a few minutes, a couple minutes in silent confession, because we all stumble. We all do because none of us are perfect and life isn't perfect. But again, God is so gracious and so merciful and He, He loves us and He forgives us.
[00:13:57] But to be forgiven, we have to confess. So it's been a beautiful thing to be reminded that yes, I am praising God, but I'm also taking time out to silently confess my sins to Him because He is faithful to forgive.
[00:14:10] Shonda: Yeah. And like when you're saying He's faithful to forgive us, and then that reminds me to forgive others around me during that time too. If I have unforgiveness in my heart. Yeah. And that will definitely bring peace and release stress.
[00:14:26] Patryce: Yes. That's a very good, very, very good point about extending forgiveness to others. Yes.
[00:14:32] And then, um, then thanking God, um, A little different from praising Him, but being very specific or just being specific about things that have just happened that day or that week that we want to thank God for, because He, He hears us when we pray and he wants to, to be... He wants a relationship with us. So He loves to hear what we're thankful about. So that's just another thing when we're praying with others to not forget, to share what we're thankful, things that are on our heart that we're thankful for. And that too will, uh, again, take us from just dwelling on ourselves.
[00:15:14] Shonda: I may have miss--, uh, spoken too early about praise, but actually Thanksgiving is the part where we're grateful, right? Where we're expressing our gratefulness.
[00:15:23] Patryce: True. True. But sometimes praise and thankful thankfulness. They sometimes overlap.
[00:15:29] I don't think it's...
[00:15:30] Shonda: I don't think He minds.
[00:15:32] Patryce: No. Not at all, not at all.
[00:15:35] And then, um, so again, this is all praying with more than one person, and then we are going then into a time of interceding. That's when we're actually taking our petitions to Him and, and crying out to Him and seeking His help and, and just praying for specific things that are on our heart. And it's our, it's a time where we can, we have the privilege to pray for others, not just ourselves, but for others as well, but it's a time to intercede on behalf of others.
[00:16:08] And, um, I love this because I know, especially when I was a, a baby Christian or just earlier my faith, um, praying a lot, especially in college. (Oh yeah.) Praying a lot. But it was always God, this God that, give me this, please give me that. Or, um, and then I realized. Yeah, I never really praised him or thanked him or didn't I, anything else confess or anything. I was just always asking God.
[00:16:37] But yeah, just intercession is the opportunity to then, um, not only ask for yourself, but ask for others, praying to God on behalf of others, as well as yourself. And, um, just considering it a privilege, but realizing that you've also acknowledged God for who He is and, and, and ask for forgiveness for your sins and thanked Him before you've just gone into... do this for me, please, or help me here.
[00:17:04] Shonda: Right? Yeah. So, yeah, I think I was thinking earlier about, um, you know, when you ask, this is a time to ask for what your needs are. So we are asking God to relieve us of stress or show us how to be relieved from this stress, you know, what do we need to change? What? You know?
[00:17:23] And He does point that out to you, you know, and I was thinking, this is also a time, you know, to think about guide me. And like you said earlier more in depth guide me in my food choices, guide me in my health plan, guide me, you know, in the lifestyle and, whatever need ...Changes need to happen. Show me the way.
[00:17:43] Patryce: Exactly. Actually, I love that. That, that is a great example of speaking specific on God, tell me, help me show me, and He is faithful to do that. Yeah, I think that's about, about it, um, regarding praying with more than yourself or praying with other people.
[00:18:04] But, um, the last thing to talk about is coupling prayer with fasting and with, with regards to fasting
[00:18:13] um, I don't know if many people listening, know what fasting is, but it it's abstaining from all or some kinds of food or drink and, uh, usually associated with your, uh, uh, religious practices. And so Shonda probably you can probably speak to this more because I I've done more fasting from not necessarily food or drink, but I know often people will fast from, uh, social media, anything that has become a stumbling block or anything that's just taking over your life or has not been healthy or is adding stress to your life. Let's just put it like that. For example, it's, it's not wrong to watch the news or, or to be on some social media platforms.
[00:18:59] But if that is like what you wake up to everyday and go to bed to every day and then you're stressing about what the content wow. Then try, I would encourage you to, to try abstaining from a period, for a period of time. I don't know if it's 21 days or whatever period of time you'd like from whatever that is and news or social media. And I think you will be so pleased with how freeing it is.
[00:19:28] Shonda: And guess what we can do with that extra time? Prayer.
[00:19:32] Patryce: I love that. Yes. Prayer. We sure...Yeah, we can pray and we can also plan our food, our meals, and other things that we say we don't have enough time for. I'm glad you brought that up because I don't even think I'm one of those people always on certain things, but when I have done... fast from say social media, because I don't watch news that much, but say social media. Um, yeah, I do find, I have a lot more time. So when I said, Oh, I don't know how to plan my meal, or I don't have time to play my meals. Uh, I, I do have more time. It's just, I've been spending it on all other things.
[00:20:07] So it can be an eyeopening experience and, uh, yeah, it can add to your peace.
[00:20:13] Shonda: Yeah. Yeah, definitely. Um, so yeah, I know ,that that fasting allows your body to recuperate. I usually have never fasted really without food or drink for a long period of time. But I have done short, fasts. Um, I used to do a regular, you know, regularly, weekly, um, but, um But my purpose was healing.
[00:20:42] My, my purpose there was healing. So I did pray or I would read a certain passage during that, but really my focus was healing on that. So I think prayer and fast fasting together is about seeking something. So when I was going through healing at that time, you know, that's what I did. I did pray and fast.
[00:21:07] No, I haven't been on a regular basis something that I really incorporate as a lifestyle, let's say. I'm considering that because the Bible does tell us when you pray and when you fast, you know, so, you know, that may be something that we need to look further into, but I do know that it does have a healing effect on the body and it does have a spiritual connection to God.
[00:21:34] So, you know, the prayer, that's the spiritual connection, the fasting, that's the healing part of the body. And I know many times when I have, uh, gotten sick, I don't eat during when I'm sick. So I'm giving my body time to heal. So I am fasting, but usually I'm doing it with juice, you know, I'm the juice girl.
[00:21:55] So yeah, I usually don't eat when I'm sick. And the last time was at the beginning of March 2020 whatever, what was that? 2020 that we were in. Yeah. So, you know, I may have you know, been in contact with COVID. I don't know. That was the last time I was sick and, um, it was for three days and I did not eat, I think one day during that, I think I ate oatmeal cause I felt a little hungry, but I did not eat and I did the saunas and stuff.
[00:22:23] And um, so I know a lot of people do fasting because, uh, or maybe in line with detox, you know, maybe people think of it as a detox, but wow. Just to compound it with prayer, you know, um, to put that time that you would be spending in eating, you know. I think it reminds you, I'm not eating. Why am I not eating? I'm not eating because I want to pray instead, I want to be connected to God. So when the thought of like, okay, I'm not eating my thought immediately goes to God, what are you showing me? God, what. You know, what, what can we do? I'm seeking you, you know, in my mind is like, okay, God, I'm not eating. I'm seeking you and a moment to listen, you know?
[00:23:08] Um, so that's what I think, you know, at those times like, oh, it's time to eat. No, we're not eating today. We are thinking on God and, you know, asking for guidance.
[00:23:19] Patryce: So I love that. That's so good. And I love how you brought up healing and there's healing of our body that takes place when fasting and then detox, and you mentioned detoxing. And detoxing physically of our body, but with both healing and detoxing, as you were speaking, I thought these also apply to healing of our thoughts and our mind and yeah.
[00:23:44] Shonda: Spiritual and physical are highly connected. So yeah, that's right.
[00:23:50] Patryce: That's what I'm thinking. You said it well, spiritual and physical. So spiritual healing and physical healing, but also physical detoxing and spiritual detoxing, because you know what? We need to also rid our minds of the garbage or the excess and, and not to say again about the news or social media, but sometimes let's be honest we have an overload. We have an overload of things that are not moving us closer to the Lord and ultimate peace, but further away and crowding our mind. So I love that visual. I found myself going to after you were, while you were speaking that, that detoxing is not just physical, but it's also spiritual. So Thank you for that.
[00:24:36] Shonda: Hey God knows. Hey, prayer and fasting, you know, he created us, He created, created prayer and fasting. So yeah, we just need to continue to seek Him to learn and put into practice, um, tools and life that he has given us.
[00:24:52] Patryce: I think that's so key. So I hope people listening to this podcast will be encouraged to put into practice, try out prayer and fasting at some level.
[00:25:05] Thanks for listening. We hope you enjoyed today's podcast. Remember, you can catch show notes and additional details at realfoodanddrinks.com under the podcast menu. Also subscribe to our podcast if you aren't already a member of our community. And if listening through Anchor, please send us a message of topics you would like to hear us have conversations about. Until next time.
[00:25:34] Let's just be real.

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Podcast Episode 25 – Got Stress? Let’s Deal With It


In Episodes 21 thru 23, we discussed tips from Stormie Omartian’s book, “Greater Health God’s Way’ about how making simple food choices can become healthy food goals. Yet, today, we thought it just as important to discuss stress and how stress can affect our healthy goals overall. We also talk about what we can do about stress. Many of these points come from Chapter 1 which is titled “Peaceful LIving”.

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

iTunes Logo Breaker Logo Google Podcasts Logo OverCast Podcasts Logo Pocket Casts Logo Radio Public Podcasts Logo Spotify Logo RSS Feed Logo Anchor

We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

Show Notes:

“Greater Health God’s Way” by Stormie Omartian

Stormie’s book is a great overview of how to live in a healthful way. The last copy of the book was published in 1996, yet the information is still very relevant to today. She explains 7 steps to greater health: 1. Peaceful LIving 2. Pure Food 3. Proper Exercise 4. Plenty of Water 5. Prayer and Fasting 6. Periods of Fresh Air and Sunlight and 7. Perfect Rest.

We will definitely be discussing more areas of this book in addition to completing the 15 helpful hints/tips for making food choices in upcoming podcasts.

See Stormie Omartian’s Book Greater Health God’s Way: Seven Steps to Inner and Outer Beauty (on AMAZON).

More Resources:

Episode 1 – COVID-19 and Stress

De-stress, Dealing with Stress (Covid-19 Pandemic)

A Healthier Lifestyle

The Need for Exercise

Plant-based “Simple” Recipes:

Search real food and drink recipes using this link.


[00:00:00] In episodes 21 to 23, we discuss tips from Stormie Omartian's book, Greater Health, God's Way, about how making simple food choices can become healthy food goals. Yet today, we thought it just as important to discuss stress and how stress can affect our healthy goals. Overall, we also talk about what we can do about stress.
[00:00:37] Hi, and hello. Welcome to the Real Food and Drinks Lifestyle Podcast. We're building a community to talk about nutrition, lifestyle choices, and just feeling better. This is Shonda and this is Patryce. Let's just be real.
[00:01:04] Disclaimer, we do not professionally practice in any of the various subjects that we discuss. We are only sharing our personal experiences with you to a healthier lifestyle. Please do your own research before taking part in any of these practices.
[00:01:21] Patryce: Well, I just thought it was interesting during our last podcast, we talked about healthy habits that were offered by Stormie, and it was interesting how she did end all that, uh, talking about stress.
[00:01:35] Shonda: Right.
[00:01:36] Patryce: And how important it is to identify stress and minimize stress.
[00:01:42] Shonda: So I remember my food journey is like, okay, I'm doing all this stuff. Right. I got the right food. And, but now it's causing stress. Even when I became assured that, okay, yeah, I've got this down. I'm doing a good job. I saw it was still something missing and I knew it and that may have just been God telling me, Hey, you're not done yet. And you have to deal with stress. So I, I did recognize that. I went for food first, but then, you know, soon after I discovered it's not all about food, because like she says, "do all the food and exercise properly but if stress is there", I mean, that's, that's the big thing that we have to be concerned about.
[00:02:22] Patryce: Exactly. We could be doing all this in vain if we're not managing stress. Because like it's been documented that 90 plus percent of all illnesses are related to stress. And even if the cause of these illnesses is not stress certainly stress will worsen any illness we have.
[00:02:46] Shonda: Right. Exactly. Um, that's a good thing, but that is key, but I also don't want to diminish the role of food and exercise in there, because if we're, there are two things. If we're improperly eating, that's a stressor on our body. And if we're in properly exercising, that's another stressor. You know, whether we're not exercising that's stress or, you know, causing our body to have to pump more and harder, because you know, we're not circulating our blood or we can over-exercise and cause stress too. So that's just something I wanted to mention there. I think most of us do recognize the general feelings of being stressed. You know, we, we were irritable, just frustrated. Maybe we can't think straight. You know, low tolerance of, of life events, you know, just, I mean like the day to day life events, you know, that that's a signal that we're in a stressed state.
[00:03:48] Um, because I have thoughts of remembering I'm feeling stressed, but I can't pinpoint what this stress is. What is around me that's causing stress? If you look at my life from the outside in it's like, okay, what, what's it going on? There's nothing going on to be causing this stressful feeling, so then I realize, okay, this is coming from myself.
[00:04:12] You know, it's coming from my thoughts about day-to-day work or, oh, I have too much to do or, you know, uh, the floor isn't clean or something. I mean just causing my own stress in my own mind.
[00:04:27] Patryce: And I guess it also goes back to knowing yourself and knowing your body. Knowing your body, your mind, your body, you know, uh, so that you can identify, uh, signs of stress. Because she has a lot in here, but she also pointed out that everything we do produces some stress.
[00:04:48] So that's why not only knowing the signs of stress, but realizing there are two kinds of stress, right? Hm. Talk about positive and negative stress because the point being made that we do have both, because anything can cause stress, but is it negative stress or is it positive stress? Because the negative stress is what we've got to, to minimize and really identify the signs of, whereas the positive stress, we may not realize as much the signs of it because it could even spur us onto to do a better job at something. Right?
[00:05:26] Right. I mean, yeah. Okay. So we're, we're talking about there's positive stress, but I think negative stress is the one that, um, we need to take note of more so, because you know, these are things that start physical ailments, you know, not just I'm feeling stress, but they start, you know, like high blood pressure, stomach problems, ulcers, heart disease and cancer. If we are really overloaded with stress, these are the outcomes of stress on our bodies. Our bodies start to break down.
[00:06:00] Okay. Well, yes, you're right. And so I guess focusing on the signs of stress so that we can identify when we're getting stressed is that...?
[00:06:10]Shonda: We need to recognize stress in our lives before it gets serious and take specific steps to alleviate it.
[00:06:17] So before we get to hypertension, blood pressure, heart disease, ulcers, we want to tackle it right there. You know, it's time today. Let's just start. You know, no matter where we are, if we're experiencing these things or we're not experiencing them yet, let's get proactive in this at no matter what stage we at, no matter what age we're at, let's just start working on alleviating stress.
[00:06:43] So those were the signs of stress and things like that. But yeah, there are different sources of stress. And so we can break those further down. You know, there's environment, poor diet, lack of exercise and our attitude, which I touched on just a little bit ago, but you know, we can talk about the environment.
[00:07:02] Patryce: For sure, for sure.
[00:07:04] We, we, we live in such a fast paced and honestly, very polluted environment in many ways. And I'm not just talking about chemical pollution. We also have noise pollution. Okay. We're overloaded with that. And just, um, so many ways, too much noise pollution, too many people, traffic, um, competition. It's all can add up and, and not be good for our body and mind.
[00:07:33] Shonda: Yeah. That's what I was thinking. I really thought you were about to say people pollution, you know, that just kind of reminds me of someone who, you know, may bring a lot of negativity, you know,
[00:07:44] Patryce: Toxic people, toxic, and that's a real issue. And, uh, it is a real source of, of stress.
[00:07:52] Shonda: Yeah. For many, for sure. Yeah. So, uh, poor diet.
[00:07:56] We want to eat real food. Food that's vibrant, full of life, and comes straight from the ground as much as possible. And, you know, fruits, vegetables, nuts, seeds, legumes, whole grains.
[00:08:10]Patryce: All the GBOMBS,
[00:08:11] Shonda: Right. Because you know, all the other foods are stressors. They're just pulling us down. It's taking more energy to digest these foods that in return are given us nothing.
[00:08:21] Patryce: That's true. Nothing on your return for sure. So yeah. Poor diet can be definitely a source of stress. And then, um, coupled with that is a lack of exercising.
[00:08:32] Shonda: I like to remind people that we're not talking about beat yourself up exercise, you know, panting, running, you're out of breath. I'm just talking about a simple walk for 20 minutes a day.
[00:08:44] Patryce: That's a very good point. It's not that we're saying there's a certain type of exercise. We're just saying find, find some type of exercise and do it on a regular basis.
[00:08:56] Shonda: And exercise can be fun. You know, it can be fun. Uh, whether you like playing a sport with someone or a walk or dancing, uh, yardwork.
[00:09:07] Patryce: That's a good one yardwork. Because I think you were just outside earlier and going along with exercising, complementing any exercise with the sunlight. Yeah, that's great.
[00:09:17] Shonda: That's a good point. Sunlight. While we're outdoors. So let's try to exercise outdoors. Yeah. And I like to get a return on my, um, exercise. So that's why I do yard work. But I mean, we're getting a return, but I get a double return. Let's just say that.
[00:09:34]Patryce: Interest
[00:09:35] Shonda: Oouuh, triple return out in the sun, I'm getting work done, and my body's benefiting just from movement.
[00:09:41] Patryce: Ding, ding, ding!
[00:09:43] Shonda: Okay. Any other form of exercise you enjoy?
[00:09:47] Patryce: I haven't really pursued yoga, but I know you have, and I've heard more and more people talk about the benefits they have found to practicing yoga and something called Tai Chi.
[00:09:58] So again, it doesn't have to be, like you said, the type of exercise, always where you're panting or super aerobic, not to say that that's not good exercise, but if that is not the form that you take to well, then there are other options out there.
[00:10:12] Shonda: And so we're back to our attitude. I've already talked about my attitude. I had to learn that. I really did have to learn that my attitude was a source of stress. I mean, you, you can really lift yourself up out of that. You can really choose, choose your attitude and you will start to feel better automatically. Okay. That's my little input there and I believe in it and I've seen it happen in my own life.
[00:10:40] Patryce: I totally agree.
[00:10:42] And this is silly, but I I've even told, been known them to tell people my kids, myself, that if you're not in necessarily good mood or you need to call someone, you have a difficult conversation or need to break the ice, smile. Even if no one sees you when you're smiling and you're speaking, it will come through more, in a more positive light than just frowning.
[00:11:08] And it's all about positive. You know, seeing the glass half full. Versus half empty. I know it's a cliche, but it's true. Something I'll just read straight from Stormie's book, it says, "we have already said that it's not so much what is happening to you. It's not so much your, what your circumstances [are] but your reaction to your circumstances that make a difference."
[00:11:31] Shonda: Yes. Our reaction, taking control, watching our attitude, watching what our thoughts are.
[00:11:39] Patryce: Definitely our thought life is so important. And so, um, that's another thing we can't minimize is our thought life leads a lot to...to a lot of the stress. Yeah.
[00:11:54] You mentioned how we need to be proactive about managing and minimizing our stress.
[00:11:59] And I can't agree with you more because more and more people at a younger age, even our children are reporting that they are stressed. Elementary age.
[00:12:11] Shonda: Yeah, it's so true. And I, and I have to say that we as parents play a role in that, you know, I have played a role I know in some of the attitudes that I've seen in my children and their stress.
[00:12:23] And so now that I know better, you know, they're, they're adults and, you know, they were young teenagers. I mean, I have tried to display a different attitude for them so that they can learn that that behavior is learned and that behavior can be changed.
[00:12:40] Patryce: It can be changed. I love how you... you just made that statement. That behavior can be changed. Because so often you hear someone saying, well, that's just how I am. Well, no, maybe that's how you are now. That doesn't mean you have to always be that way.
[00:12:58] Shonda: So there's two choices, right, in dealing with stress? Uh, We can do something to change the situation, or we can be content with whatever circumstances there are and that's Philippians 4: 11 and decide to accept it and move on. Or what, what do you think?
[00:13:18] Patryce: Wow. I think similar to what you were just saying, we can choose to embrace our stress or choose to minimize it.
[00:13:33] Shonda: Yeah. I mean, uh things, examples are just coming to my mind, like, okay, I'm stressed out in the morning because I'm driving to work and there's so much traffic and I'm late and you know, all these different things.
[00:13:47] Well, so what can we do?
[00:13:50]Patryce: Change our attitude? I was in that situation, Shonda, my commute went from 35 minutes to maybe an hour and 10 minutes on a rainy day. And so I loved to listen to books. So I used to get audio... the CDs...books on, on tape back then, or books on CDs, audio books. And I found my attitude changed.
[00:14:13] And then also the type of music. I know at one point, yeah, much younger in life, I just, whatever the latest was, or I just went with whatever genre and, and nothing to say, we all have different preferences, but I've just found it ,to me, listening to praise and worship music regularly helps change my mood. I'm meditating on the Lord.
[00:14:36] Shonda: Yeah. Um, so you took the steps to change your attitude, to do something good with the time that you were spending there, you know, so you wouldn't feel like you're wasting your time. And I mean, of course, yeah we could get up earlier so that we won't feel stressed when we're, you know, that close. Like, oh man, I'm like running 10 minutes late, you know, because there was a stalled car or something like that. So we can decide to make room for dealing with stress. We can change situations. There's things we can do. I mean, so...
[00:15:12] Patryce: That's a very good point too. You can change the situation. And I know it may seem radical, but I changed to the point where I did not work outside the home for a given period of time, because the jobs, they took such a long commute. They involved such a long commute that it was do I want to complain and continue to be late picking up my kids, even though I'm leaving earlier and earlier for work? Or do I want to make a change? We can look as a family to see what can I do. Can I get a job closer to home? Or if it's, if we're in a position, I just stay at home and I'm able to do all those things for the kids at school. Um, we may cut back on some other things, but long-term, I am so thankful that at that time we made that choice.
[00:15:54] Shonda: And it sounds like that was a good choice. So, um, Stormie also talks about ways to deal with stress. The first thing she says is make a list of your stress sources. Like, do we ever think about that to sit down and say, okay, what's stressing me out? You know, and write it down and look at it and, you know, start to analyze our life.
[00:16:17] Right? That's being proactive. Let's see what we can do about these things. And so that would be one, you know, Uh, the morning commute is really stressing me out. I mean, that would be something you put on your list, you know.
[00:16:30] Patryce: I love the list idea. I never thought about doing that. It's like you just find yourself stressed and complaining, but why not sit in the beginning, be intentional and make that list? I loved that.
[00:16:42] Shonda: Yeah. The next thing she, uh, suggests is, um, well look at that list and is there anything that can be changed to alleviate the problem? And if so, take those steps immediately. Get that stress out of there.
[00:16:55] Patryce: I ended my job assignment.
[00:16:58] Shonda: So the last thing it says is if you can't change the situation, do some thinking and research about how you can fortify yourself mentally and emotionally to survive the stress in your life.
[00:17:10] Patryce: I love that point because you may be a single parent. Um, and you need that job. For right now that is the job you have. So good advice.
[00:17:21] Shonda: So, yeah, I mean, just taking that example. That's the job I have. So you begin to appreciate that job instead of thinking about it's a stress and you change other areas of your life around the job so that it won't be such a stressor. You know, find some help from family maybe that can help pick up kids.
[00:17:42] Or do something different. Like if you're late, you know, maybe have a plan for a quick and easy meal, you know, involve the kids, you know, maybe ya'll do something different. You know, don't let that stress enter your life. Let's make it fun. Let's go, okay this is a late night let's have a taco bar or something. Have a plan. Yeah. And have a backup plan for when the day doesn't go right and the evening meal comes in. And you know, I'm always thinking about food or I always want to help with food.
[00:18:15] So, you know, we, we can decide how we're going to look at the things, the stressors in our life. What can we learn from them? How can we change our attitudes? What can we do about it? And you know, of course, when all else I'm not going to say fails, but let's put it in alignment with prayer.
[00:18:35] You know, let's pray about it. Prayer brings wisdom, peace, and a strong mind. And that's exactly what we need when we're stressed.
[00:18:43] Patryce: And who doesn't want all of that? So next time, let's focus on prayer, the power of prayer.
[00:18:50] Shonda: For our life, stress, exercise, everything
[00:18:55] Patryce: For everything. We certainly can. So let's talk more about that in our next podcast.
[00:19:00] Shonda: Sounds like a plan. We'll see you all next time.
[00:19:03] Thanks for listening. We hope you enjoy today's podcast. Remember you can catch show notes and additional details at RealFoodAndDrinks.com under the podcast menu. Also subscribe to our podcast if you aren't already a member of our community. And if listening through Anchor, please send us a message of topics you would like to hear us have conversations about .
[00:19:30] Until next time.
[00:19:31] Patryce: Let's just be real.

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Black Bean Stuffed Sweet Potato

Black Bean Stuffed Sweet Potato

This recipe is an example of how you can quickly assemble a satisfying meal in 15 minutes or less. If you like “Tex-Mex”, you are going to enjoy this vegan, plant-based recipe. (A video for this recipe is below.)

Black Bean Stuffed Sweet Potato Recipe:
(Feel free to use other varieties of the ingredients listed below for onions, bell peppers, mushrooms, and even the beans)

Pre-prepared:  2 Oven-baked Sweet Potatoes (or use the microwave to cook the sweet potatoes in less than 10 minutes)

Toppings To cook:
1/4 cup of chopped red onions
1/8 cup of chopped yellow bell peppers
3/4 – 1 cup baby Bella mushrooms
1 – 2 cups of black beans (pre-cooked or canned)

Additional Toppings:
Cashew Cilantro Cream Sauce
Chopped avocado
Chopped cilantro
Sriracha sauce  (At home we use this brand that is preservative-free. You can likely find it at your local grocery store.)


  1. Add onions, bell peppers, and mushrooms to a pan over medium heat. Add 1-2 TBS of water or broth to begin the cooking process. Continue adding a little water or broth as needed to prevent the vegetables from sticking. Cook until slightly caramelized.
  2. Add the black beans to the pan with the veggies and allow them to heat up.

To Serve:

  1. Cut each baked potato in half length-wise.
  2. Add vegetable toppings
  3. Add any additional toppings that you would like.

Note: I have also added wilted Kale to this recipe. If you like Kale, you will like the addition of it in the recipe also.