One Step At a Time....
You Can Go Meatless One Day For All Three Meals
For many, taking the first step toward healthy living can seem overwhelming. But eating more fruits and vegetables, taking walks, washing your hands, and improving the well-being of your community are all easy ways to become a bit healthier.
The American Public Health Association (APHA) has found nearly 1 million Americans die each year from diseases that can be prevented by living a healthier lifestyle. Make a difference and join the movement to improve your health and the health of your community by making simple changes for a healthier tomorrow. Here are a few suggestions:
- Live active, eat healthy
- Small swaps... and steps... can lead to big changes
- Check out MYPLATE recommendations from the U.S. Dept. of Agriculture (USDA) at http://www.choosemyplate.gov/ to help plan your meals with proper proportions
- Look to fill half your plate with fruits and vegetables when preparing meals
- Choose more vegetables, fish and low fat meat cuts
- Encourage children to get 1 hour of active play each day
- Health and wealth are important resources for living a successful life. Take small steps such as saving $5 or cutting 100 calories per day can pave your road to prosperity/optimal wellness.
- Enjoy better tasting food. Fresh food is the best food. Visit your local Farmer's Market, discover a CSA (Community Supplied Agriculture ) or find an organic farm stand. Comparing the flavor of a homegrown tomato with the taste of a store-bought one is like comparing apples to wallpaper paste. If it tastes better, you’ll be more likely to eat the healthy, fresh produce that you know your body needs.
Healthy Meatless Recipe: Chickpea Cakes with
Cucumber Yogurt Sauce ( adapted from The America's Test Kitchen Healthy Family Cookbook )
Ingredients
2 slices high-quality white or whole wheat sandwich bread, torn into pieces
1 large cucumber, peeled, halved lengthwise, seeded (use a spoon and scrape them out), and shredded
1/2 tsp salt
1 1/4 cups 2 percent Greek yogurt
6 scallions, sliced thin
1/4 cup minced fresh cilantro
2 (15 oz) cans chickpeas, rinsed
2 large eggs
2 tsp good quality extra virgin olive oil
4 tsp cheap-o olive oil
1 1/4 tsp garam masala
1/4 tsp cayenne pepper
1 shallot, minced
3/4 tsp salt
lime wedges for serving
Preheat oven to 350. Pulse bread in a food processor about 10 times for coarse breadcrumbs. Spread evenly over a baking sheet. Bake, stirring occasionally until golden brown and dry, from 4-12 minutes (Depends on your bread; Mine took 4 minutes to be really golden). Let cool at room temperature.
Toss the cucumber with 1/2 tsp salt in a strainer. Let it drain for 20 minutes, and then squeeze out as much liquid as you can using your hands or a cheesecloth. In a small bowl, combine the cucumbers, 3/4 cup of the yogurt, 2 tbs of the scallions, and 1 tbs of cilantro. Season with salt and pepper to taste, cover, and refrigerate until ready to serve.
Pulse the chickpeas in a food processor about 8 times until you have a coarse puree with large pieces still remaining. In a medium bowl, whisk together the eggs, 2 tbs of good oil, garam masala, cayenne, and 3/4 tsp salt. Add to the bowl the chickpeas, breadcrumbs, remaining 1/2 cup yogurt, remaining scallions, remaining cilantro, and shallot. Mix gently until just combined.
Form 1 inch thick patties with about 1/2 cup of chickpea mixture each, yielding 6-10 patties.
Heat over medium heat 2 tsp of oil in a 12 inch non-stick skillet. When oil is shimmering, place 3-4 of the patties into the skillet (don't let the edges touch each other). Cook until well-browned on each side, about 5 minutes per side. Transfer cooked patties to a plate and tent with foil. Repeat until all patties are cooked, heating 2 tsp of oil in the pan each time you place new patties. Serves 6.
Enjoy and Bon Appetit!
Healthy Weekly Motivator: Own Up To Slim Down
There are many reasons why weight and fitness habits fluctuate including environment, family history, genetics, metabolism and personal habits. While it's impossible to change some of these factors, you can identify and take responsibility for those within your control.
Take some time out this Monday and think about your day-to-day routine. Is there time for more physical activity, a default snack you could replace with something healthier or a way to remove temptation from your environment? Even simple actions like swapping French fries for fruit or taking the stairs instead of the elevator can leave you feeling healthier and empowered.
Take some time out this Monday and think about your day-to-day routine. Is there time for more physical activity, a default snack you could replace with something healthier or a way to remove temptation from your environment? Even simple actions like swapping French fries for fruit or taking the stairs instead of the elevator can leave you feeling healthier and empowered.
Are you struggling with excess weight that won't come off no matter what you try?
Do you wish you could have more energy and less stress in your daily life?
Would you like to take charge of your health so you can feel as good as you did when you were younger?
Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes?
I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals. I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier.
Take the first step and schedule a complimentary ½ hour health breakthrough session to find out how an integrative approach to health can help you.
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