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Hold the Line on Healthy
Hold the line on healthy.
We're marching into the season where schedules and life get busier, and if we're not intentional about it, healthy eating patterns and food choices can end up somewhere "down there" on the list.
It's not the time to opt for nutrient-deprived fast food, to stock up on processed "easy meals," or fill up on the goodie trays in the coffee room at work.
Flu bugs and colds are not taking a holiday. Stress and sleep slip out of balance.
This is the call: strengthen the ramparts on healthy eating.
Here's my defensive eating plan.
Greens are on the menu - every day, at least once a day. In a salad, a green smoothie or transformed into a "hot dish." Please read more about these super foods and find recipe ideas from my "gotta have greens" article on active.com.
A cup of miso soup will be my hot drink choice for some of my "tea breaks". Miso is a fermented product with probiotics (aids digestions), it's also good for circulation, blood pressure and resists toxins. Miso makes a tasty, nutritious addition to all kinds of dressings, sauces and dishes. It's interesting trying a variety of misos - pictured below are brown rice and soybean.
Easy peasey cup of soup, perfect for an appetizer too.
Pour boiled water into good-sized mug. Stir in 1 tsp miso. Add chopped green onions, snippets of dulce, finely grated carrots, (opt - tiny cubes of tofu). Stir thoroughly, let sit for 2 - 3 minutes and enjoy.
"I'd like to bring something."
This will be my answer when invited to a party. One idea for an appetizer: a veggie tray and healthy dips . It's a great way to introduce a nutritious buffet option, besides knowing the list of ingredients:) The following guacamole recipe has a different taste twist, with some bonus nutrients.
Miso Dulce Guacamole - great for fresh veggies or tortilla chips, or as a spread on wraps with fresh veggies
2 well-ripened avocados, pitted and skins removed, *save pits
1/2 tomato, diced
1-2 cloves garlic, minced
1/4 cup finely chopped dulce or nori
1/4 cup minced red onion
1/4 cup tahini
2 Tbsp. miso paste (brown rice or soybean)
1 1/2 Tbsp. fresh lemon juice
1/4 tsp. hot pepper flakes
olives for garnish
Mash all the ingredients together or process in a food processor. Best if eaten the same day. *Putting the pits back into the dip until time to eat will help stop the dip from turning brown.
(Nutrition notes: avocadoes are full of healthy fats, garlic and onion: antioxidants,
(adaptation from Thrive: the Vegan Nutrition Guide by Brendan Brazier)
Avoid refined sugar.
Okay, refined sugar is really hard to escape at this time of year. I know I'll be indulging sometime.
That's the key. Sometime - which doesn't mean sampling everything on the dessert tray. Choosing something special that I really want to taste.
I plan to be extra diligent in my own kitchen, where I have the choice, the ingredients and the tools to create sweet treats without refined sugar.
Both for eating at home and sharing with others.
I have a simple plan. Now, to move forward with courage.
I live a real life in a human body and like everyone else, I live in a nutritional "war zone".
But I have a plan. Do you too? Let me know!