An excellent article on the risks of pharmaceutical drugs!
A whole foods diet is a balanced way of eating that promotes life long health. Whole foods are foods that are as close to their whole or natural state as possible. To determine if you are eating a whole foods diet, ask yourself the following questions:
The basic guidelines to eating a whole foods diet is to emphasize fresh, raw and cooked VEGETABLES, fresh, raw and cooked GREENS (spinach, kale, chard, lettuce, etc), fresh and seasonal FRUIT, WHOLE GRAINS, BEANS, plenty of WATER and small amounts of meats and dairy, natural sweetners and unrefined oils to enhance the meal with flavor and nutrition. Balance a healthy diet with plenty of sunshine, exercise (especially outside) and a deep breathing practice and you will be well on your way to greater health and vitality!
I am a doctor who practices what she preaches. I had a delicious beet salad with my breakfast this morning. I made it last night so I could just serve it up today with my eggs.
Luscious Beet Salad with Toasted Pumpkin Seeds-
From Cynthia Lair's Feeding the Whole Family Cookbook
4 Large Beets
1/4 cup pumpkin seeds, toasted
1 bunch beet greens (I used 1/2 bunch of kale because my beets were from my storage down in my garage without the greens attached. Cynthia Lair also suggests watercress, collards, raw spinach or arugula leaves)
2 scallions, finely chopped
1/4 lb. feta cheese (optional- I left this out as I am allergic to dairy)
3 Tablespoons extra virgin olive oil
2 Tablespoons balsamic vinegar
3/4 Teaspoon Dijon mustard
1/4 Teaspoon freshly ground pepper ( I left this out- I don't like pepper)
1 Tablespoon finely chopped fresh basil
Wash beets and remove tops. Place in large pot filled with water and bring to a boil. Lower heat and simmer until tender (about 1 hour). Set aside to cool. Peel and cut into cubes when cool.
Toast pumpkin seeds by placing seeds in a dry skillet over medium heat. Move the skillet back and forth over the heat with one hand and stirring the seeds with the other hand using a wooden spoon. When seeds begin to pop and give off a nutty aroma they are ready. Remove seeds from skillet and set aside.
To prepare greens, bring a large pot of water to boil. Wash the greens and chop inot bite-size pieces. Drop greens into boiling water and let is cook for about 30 seconds (I cooked the kale longer since it is thicker- maybe 1 1/2 minutes) until the stems are tender. Place in a colander and run cold water over them to halt cooking.
Place all dressing ingredients in a jar and shake well.
Put beets, greens, pumpkin seeds and scallions into a salad bowl. Pour dressing over salad and toss gently. Crumble feta on top if desired. Serve at room temperature or chilled.
We have made it almost to February which means we have survived the holidays! I hope they were fun, festive and healthy! I know it is cold out there but we all need a minimum of 30 minutes of physical activity a day. Here are few fun ways to stay active this winter:
1. snow shoeing
6. swimming at the YMCA
7. playing hoops, indoor soccer or other activities at the YMCA
8. Hoola hooping (if you have never met Judith Tingley- then you must seek her out! She has a class at the YMCA on Wednesdays but also volunteers all over the place spreading the word about the benefits of hoola hooping!)
We tend to forget in the winter about the importance of vegetables! They are still as important as ever so don't forget to get as many as possible. Every meal should include at least one vegetable- even breakfast. Try cooking up some spinach with garlic and sesame seeds- a big batch- and warm them up in the morning with your eggs or grain for breakfast. Soups and stir fries are a great way to get lots of vegetables into every meal (these can be warmed up to be eaten with breakfast the next day). I recommend striving for 7-11 servings!!!! I know...sounds like a lot... but if you are eating 1-2 servings at breakfast the rest of the meals are easier.
Make sure to eat lots of warming foods and AGAIN don't forget to eat your vegetables!!! Some examples of warming foods: soups, teas, stir fries, other cooked (rather than raw) foods that emphasize warming spices such as ginger and garlic.
Stay warm out there!!! AND Be Well!!!
It is always the same- We over eat during the holidays and then vow with our New Year's resolutions to take the holiday weight off and get healthy again! Let's do things differently this year! Let's make a committment to stay healthy during the holidays! Read the tips below and go into the 2010 holiday season determined to stay healthy and slim.
SET YOUR INTENTION
LISTEN TO YOUR BODY
DO NOT SKIP A MEAL TO SAVE CALORIES
EAT PROTEIN AT EVERY MEAL