Fats, carbs and proteins. Shannon asked, “What do you eat?”

Thanks to my friend, colleague, and inspiration, Shannon Thigpen. (www.ShannonThigpen.com) She is a brilliant health and wellness expert and someone with whom I am honored to work. She asked me what my favorite macro-nutrients are. 

Fats, carbs, and proteins are the macros. Micro-nutrients, on the other hand, are the tiny but essential bits of nutritional information under one gram. Macro-nutrients are what you see on your plate. Like a banana, or a tofu burger. Macro-nutrients contain micro-nutrients. Examples are bell peppers and oranges, which are whole foods, that contain Vitamin C.

Back to Shannon’s question. My husband and I have ventured into veganism. It simply was time to give up the animal-based products and move to an all-plant diet. It helps that I love to cook and experiment with new recipes. Keep in mind that the food that we keep stocked in our fridge, pantry, and fruit bowl is unique to our preferences. I would not expect that anyone’s list would be identical to anyone else’s, including mine. The one thing about my list is that I have put love, care, and learning into making our selections. Some of the products that I recommend came as a result of experimenting, learning where I could acquire certain items, and testing a variety of brands.

I am aware of a variety of experts who will tell you what you should eat. You may extract from my list of favorite consumable items what you might eat, and perhaps what you can eliminate. However, we all have different preferences. Eliminating animal products is not for everyone. Up until about two months ago I ate an egg almost every day, believing then in all of the health benefits in one egg. Then I read How Not to Die by Michael Greeger, MD. I was then reminded why I was moving in the direction of a plant-based diet.

What you can interpret from this paragraph is that your food choices ought to be an evolution. The more you learn (and hopefully you are feeding your mind as well as your stomach) the more you make informed choices. Please do not expect that you need to adopt everything I list below. Mostly, eat healthy. Mostly plants. Avoid the processed junk and don’t stuff yourself ever.

Bonus tip: when you do make good choices, knowing what your body needs to feel and function at its best, you will feel fabulous and energetic following a good meal. Being well-nourished and nurtured is an experience unto itself. I want that for you.


Tofu, tempeh, soybeans (edamame), miso

Beans (black, kidney, garbanzo)



A variety of tofu, veggie and bean burgers. Some store-bought some I make myself

Seeds and nuts of all varieties. Brazil nuts, almonds, chia, flax, hemp, cashews, pistachio, walnuts, sunflower seeds, pumpkin seeds

Nut butters. Almond, peanut (although a peanut is actually a legume), sesame tahini

Humus. Store bought and homemade.

USANA My Smart Shake


Nut butter and nuts

MCT oil

Avocado, guacamole

Dark chocolate

USANA My Smart Shake



Fruit – Oranges, apples, bananas, berries, mango, melon, tomato, papaya.

Veggies – broccoli, kale, homegrown sprouts, English peas, Brussel Sprouts, red cabbage, red/orange/yellow peppers, sweet potatoes, broccoli rice, cauliflower, mushrooms

Dried fruit – dates and raisins

Honey and maple syrup

Bread, cereal, pasta (Carbohydrates, fats – because of the seeds, protein – because of the seeds)
Seed and quinoa bread from www.GrindstoneBakery.com
Sprouted Grain tortillas (Ezekiel brand)
Mary’s crackers
All “flavors” bean pasta. https://www.explorecuisine.com
Slow-cooked oats, steel-cut oats

This is what you will find in my pantry. I cook with herbs for flavor and very little oil. We sprinkle unsweetened cacao nibs over out toast with nut butter and a mixture of chia/hemp/flax seeds for a decadent “super food treat”. No dieting around here. We love to eat, cook, and feel better in our sixties than either my husband or I felt in our twenties.

Shannon, thanks for asking.

We are putting together a residential program. What does this mean for you? My husband, Mark, and I believe that if you will come stay Rosie and Mark Waldmanwith us for about three days, we can inspire you by how we live on a daily basis. This will be available on a very limited basis, of course, as we can only accommodate one person or one couple at a time. I will share with you my life. Meditation and breathing; healthy meal prep; vitality-boosting home-cooked meals including recipes; growing and cooking with sprouts; daily refreshing exercise and stretching; relaxing on the chi machine; making homemade granola to take home with you; access to my abundant library; foodie movies; plus surprises to send you on your way at the end. Details will be coming very soon. Let me know if this is something you would like to know more about.

More good news. You can now take a completely self-guided, interactive online Health Assessment. Visit www.RosieBank.com/health-assessment to find out How Healthy Are You?

Rosie Bank is Board Certified Integrative Nutrition Health Coach and the founder of Health Matters Coaching. She is the author of the book, Health Matters. Rosie is a graduate of the Institute for Integrative Nutrition and is certified by The Center for Nutrition Studies (e-Cornell) in Plant Based Nutrition. Rosie is an international speaker, blogger, and the founder of Health Matters podcast. She is certified as a Nutrition and Wellness Consultant through the American Fitness Professional Association and as a Nutrition Advisor through Sanoviv Medical Institute. Rosie founded The Vitality Club in Brentwood, CA in 2018.

To learn how Rosie can help you maximize your health and achieve your goals, schedule here

Interested in having Rosie speak to your organization? Learn more here. Would you like to chat with Rosie directly? Call or text 650-740-9500, or via email. rosie@rosiebank.com