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Jana Snyder


Through a combination of healthy eating and moderate exercise, I lost 30 pounds in 2014, and have kept if off since then!

I’m an empty-nest mom, and wife of 30+ years. I didn’t start out being a good cook, or even liking to cook, but I’ve picked up some knowledge and skills along the way, and now I look at preparing meals as a creative outlet and an act of love. And it’s become fun!

It’s also an act of love for the people I serve: I cook so the experience of a shared meal will bring joy, but also so the meal is as nourishing to their bodies as it is to their emotions.


I’m not a health professional or nutritionist. Just someone who’s done a ton of reading, researching, and thinking about food and health. My dad’s Lupus; my mom’s diabetes and Alzheimer’s; my husband’s angioedema; and my own depression, weight gain, and emotional eating issues have been the fire that fuels my search. (I’m sure that my research has totaled hundreds, if not thousands, of hours.)

We can’t control what genes we’ve been given, but we can control our lifestyle. So I’ve been on a search to learn all I can about what I can do in regards to my health. And most of that comes down to food.

I grew up near my grandparents’ farm, so without even trying, I grew up eating locally-grown organic food! And much of my food philosophy looks to my grandparents’ ways and that farming heritage for inspiration. There were far fewer autoimmune diseases and much less diabetes a century ago.

diabetes + autoimmune diseases increase since 1050's

The main thing that changed in the middle of the twentieth century was that we started shifting the food preparation from the home to the factory. Much of my food philosophy grew out of my search for answers to this question: How has our food changed since this shift began?



Here’s where all my research and personal experimentation has led me…


Try to eat food that’s as close as possible to the way God (or Nature, if you will) made it.

Whether you believe it’s God or Nature, it makes sense that

we were created for health, and

our bodies were made to run best on the foods this planet provides..

Also, live like a farmer! Try to be physically active every day — out in the sunshine, if possible.


In 2015, my husband and I began following the Paleo diet, so many of my real food recipes reflect that approach. (What’s Paleo?) I prefer to think in positive terms though, so here’s my 5-star formula for what I can eat.

I’ve been living a mostly-sugar-free, mostly-whole-foods life for years, so even most of my older recipes that don’t appear on the “real food recipes” index are still pretty healthy. But I do believe in the occasional splurge, so if you dig into the old archives (see link in footer), you’ll find some sugar-laden, bring-it-on desserts, too!

I hope you enjoy my recipes, nutrition info, and miscellaneous wisdom.

Got some of your own to share? Email me!

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