Walter Says - Vol V
“Life is a combination of magic and pasta, of fantasy and of reality”
—— Director Frederico Fellini
Whole Food, Real Change
Hey there—it’s Walter again.
I’m 65, two years from retirement, and just a few months into something I never thought I’d be doing: eating vegetables on purpose and saying no to microwave dinners. Yep. The same man who used to wash down frozen pizza with beer is now making salad dressing from scratch.
Why? Because my health went downhill. Fast.
After my wife passed, I was left not only with grief—but with a body that could barely carry me up the stairs. My doctor told me my heart was pumping at 50% efficiency. I had high blood pressure, fatigue, and a waistline that wasn’t budging. That was the wake-up call I didn’t see coming.
But something amazing started happening once I swapped out most of my processed foods for real, whole food. I’m talking apples instead of apple pastries. Brown rice instead of instant “flavor packs.” Water instead of soda.
It didn’t happen overnight, but the changes are real. I’ve got more energy. I’ve lost a few pounds. I’m sleeping better. I’m feeling alive again.
And now I want to talk to you about the difference that’s making all the difference.
🟢 Whole Foods – The Real Deal
These are foods that come from the earth or animals in their original form, like:
• Apples
• Sweet potatoes
• Beans
• Nuts
• Leafy greens
• Brown rice
• Eggs
• Fresh fish or chicken
Here’s what I’ve noticed:
• They spoil faster—which means they’re actually alive with nutrients.
• They need some prep—but once I learned a few simple recipes, it became kind of fun.
• The flavors? Bold, real, satisfying. No “artificial banana” flavor here.
• And I feel connected to something—my body, the land, even my culture. I now cook greens the way my grandmother used to.
Whole foods don’t always look perfect, but they work hard for your health. And when you eat them regularly, your body starts working better too.
🔴 Processed Foods – Easy, but at a Cost
Now don’t get me wrong—I used to live on processed food:
• Packaged cookies
• Soda
• Fast food
• Microwave dinners
• Canned spaghetti
• Boxed rice mixes
• “Fruit snacks” with no actual fruit
Here’s the deal:
• They’re made in a factory, not on a farm.
• They’re packaged in plastic, often made to last for years on a shelf.
• They’re the same every time—taste, texture, color. Almost… unnatural.
• They contain fillers, preservatives, dyes, and extra sugar, salt, and oils to make bland food taste exciting.
Let me put it plainly: processed foods are easy, but they rob you slowly. You gain weight, lose energy, feel sluggish, and your body starts breaking down—quietly, over time.
🍎 Let’s Talk Apple vs. Applesauce
A whole apple has fiber, water, natural sweetness, and gives your jaw a workout. You’ll likely eat one and feel satisfied.
Applesauce? Even the “natural” kind has concentrated sugars, no chew factor, and is easier to overeat. You can slurp down two or three servings and still be hungry. More calories, less satisfaction.
Same goes for:
• Fresh corn vs. corn chips
• Brown rice vs. boxed flavored rice
• Whole berries vs. fruit-flavored snacks
One fills you up with nutrients. The other fills you out—with empty calories.
🛠️ So What’s the Plan, Walter?
Here’s what I’m doing (and I suggest you give it a shot):
1. Shop the perimeter of the grocery store—produce, meat, dairy. That’s where the real food lives.
2. Cook one more meal at home each week. Nothing fancy. A simple baked sweet potato goes a long way.
3. Read labels. If it has 15 ingredients and you can’t pronounce five of them—maybe put it back.
4. Batch cook. I make a big pot of beans and rice on Sundays and use it all week.
5. Upgrade slowly. Don’t toss everything. Start with breakfast. Then lunch. Then dinner.
Real food isn’t about being perfect. It’s about being present with your health and taking control of your plate.
I’m not telling you to become a gourmet chef. But I am telling you this:
The less your food is tampered with, the more it will do for you.
That’s what I’ve learned the hard way—and the healthy way.
Take it from a man who’s got grandkids to chase and a second chance at feeling good in his own body.
Until next time, be kind to yourself and be smart about what you eat.
I’m not a doctor, and I don’t play one on TV. Always check with your physician before making health changes.
— Walter Says
