This week I was asked to come up with examples of things I am actually doing in my own life in the spirit of better physical, emotional, and spiritual health. Here are some of the ideas I shared.
Spend time out of doors:
The parsley, kale and lettuce are still growing in the garden! And although my work schedule makes outdoor exercise more difficult in the cold, darker months, I try at least to get in a very long walk or two on the weekends.
Be with people you love/create community:
Twelve friends and I have been getting together for a monthly book group for more than 10 years. The host makes something along the lines of soup and salad, and guests bring whatever they want. Even though we occasionally end up with mostly desserts, the food is usually amazing, and we’ve read many memorable books. We do whatever is necessary to get together, like skipping one member’s home with many cats in deference to the allergic groupies; or accommodating members employed full-time who usually bring simpler offerings like fruit and cheese or a frozen appetizer from Trader Joe’s. And it’s okay if all you can manage this month is a bottle of wine. We know it all works out.
Fill your plate with color:
We do this every day; my husband is a great cook! One night last week we ate chicken roasted with lemon slices, sweet potatoes, and chopped tomato & cucumber salad. Another night we had turkey breast, sliced and served on a bed of sliced roasted beets with balsamic vinegar, and drizzled with onions fried in olive oil until very soft and sweet. For breakfast yesterday morning I had a green smoothie with 1 banana, 1 anjou pear, several large handfuls of spinach, and 1/2 cup water. Tonight my daughter made a stir fry of eggplant, red pepper, cauliflower and zucchini, muffins made from chickpea flour, and miniature pumpkin smoothies for dessert.
Laugh:
Life can be messy. Sometimes you can grin and bear it, but if the road gets really bumpy, you may need a plan to get through those seriously rough patches. I suggest to patients that they rent hilarious movies, or watch stand-up comedy, or tune in to funny television sitcoms. Speaking from personal experience, this really works, and it’s a great way to spend time in any case. It’s hard to be upset when you are laughing hard.
Add flavor to meals and snacks:
To me, a bunch of plain, steamed broccoli with boneless, skinless chicken breast is only a little bit more flavorful than pressboard. But steam that chicken in a covered frying pan for 1/2 hr over a mix (mirepoix) of finely chopped onion, celery and carrot sauteed in olive oil until golden and then mixed with 1 cup of chicken broth, and you’ve got a very special dinner. The veggies soften up as the chicken cooks, and they make a great sauce to scoop over the chicken breasts after everything is cooked. Then stir a few tablespoons of vinaigrette into the steamed broccoli, and sprinkle it with sunflower seeds. It’s practically a meal in itself. Add peanuts and cubes of avocado to your salads. If you find yourself cruising the cabinets after dinner, I think that’s nature’s way of telling you there wasn’t enough flavor or nutrition in your meal.
Spend time out of doors:
The parsley, kale and lettuce are still growing in the garden! And although my work schedule makes outdoor exercise more difficult in the cold, darker months, I try at least to get in a very long walk or two on the weekends.
Be with people you love/create community:
Twelve friends and I have been getting together for a monthly book group for more than 10 years. The host makes something along the lines of soup and salad, and guests bring whatever they want. Even though we occasionally end up with mostly desserts, the food is usually amazing, and we’ve read many memorable books. We do whatever is necessary to get together, like skipping one member’s home with many cats in deference to the allergic groupies; or accommodating members employed full-time who usually bring simpler offerings like fruit and cheese or a frozen appetizer from Trader Joe’s. And it’s okay if all you can manage this month is a bottle of wine. We know it all works out.
Fill your plate with color:
We do this every day; my husband is a great cook! One night last week we ate chicken roasted with lemon slices, sweet potatoes, and chopped tomato & cucumber salad. Another night we had turkey breast, sliced and served on a bed of sliced roasted beets with balsamic vinegar, and drizzled with onions fried in olive oil until very soft and sweet. For breakfast yesterday morning I had a green smoothie with 1 banana, 1 anjou pear, several large handfuls of spinach, and 1/2 cup water. Tonight my daughter made a stir fry of eggplant, red pepper, cauliflower and zucchini, muffins made from chickpea flour, and miniature pumpkin smoothies for dessert.
Laugh:
Life can be messy. Sometimes you can grin and bear it, but if the road gets really bumpy, you may need a plan to get through those seriously rough patches. I suggest to patients that they rent hilarious movies, or watch stand-up comedy, or tune in to funny television sitcoms. Speaking from personal experience, this really works, and it’s a great way to spend time in any case. It’s hard to be upset when you are laughing hard.
Add flavor to meals and snacks:
To me, a bunch of plain, steamed broccoli with boneless, skinless chicken breast is only a little bit more flavorful than pressboard. But steam that chicken in a covered frying pan for 1/2 hr over a mix (mirepoix) of finely chopped onion, celery and carrot sauteed in olive oil until golden and then mixed with 1 cup of chicken broth, and you’ve got a very special dinner. The veggies soften up as the chicken cooks, and they make a great sauce to scoop over the chicken breasts after everything is cooked. Then stir a few tablespoons of vinaigrette into the steamed broccoli, and sprinkle it with sunflower seeds. It’s practically a meal in itself. Add peanuts and cubes of avocado to your salads. If you find yourself cruising the cabinets after dinner, I think that’s nature’s way of telling you there wasn’t enough flavor or nutrition in your meal.
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If you’ve never been on “Your Health is on Your Plate” before, and you’re not sure where to start, visit Lets Start at the Very Beginning to get a jumpstart on preventing diabetes and obesity in yourself and the ones you love!!
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