I just don`t have Enough Time to EAT HEALTHY…

Wellness Brief
I just don’t have Enough Time to EAT HEALTHY … or … DO I ?
by Lorraine DAversa
Editor’s note: Wellness Brief is a
monthly column that will look at all aspects
of health and living well, and will offer tips
on how to bring well-being into your daily
life.
M
any of us lament about not
eating healthy and eating too many unhealthy
foods. In this month’s
installment of the Wellness Brief, we are
going to help you kick-start your way to
recapturing your health and youth and
truly be Fit to Practice!
We come in all shapes and sizes;
having different metabolisms, activity
levels, and genetics. Regardless of our
differences, according to the Centers for
Disease Control and Prevention, those
who eat adequate amounts of fruits
and vegetables are less likely to develop
chronic diseases and live longer, healthier lives. HOWEVER, many of us do not
eat enough vegetables or fruits, or any
at all. Instead, with our busy schedules,
we find ourselves eating the immediately
available highly sugared, salted, and processed foods.
Consider veggie and fruit juices
and smoothies (VFs) as an alternative to
those unhealthy snacks and meals. VFs
are an easy way to increase the amount
of vegetables and fruits in your diet. Is
there a way to make something healthy
taste better than fresh lawn clippings?
You bet there is! Here are some tips for
preparing your VF’s:
1. Get a juicer or blender. Even if
you can only afford the cheapest
blender or juicer buy it now and get
started NOW !
2. Sweeten up your greens with
fruit. Add your favorite fruit and
a carrot to sweeten up your greens
and mellow out the taste. Try 1/3
fruits and 2/3 vegetables.
3. Go fresh and buy organic. Fresh
means more nutritional value
and tastier juices. Organic means
healthier drinks because they
weren’t sprayed with chemical pesticides.
4. Leave skins on when juicing
vegetables because that is where
much of the nutritional value is
housed.
5. Vary your ingredients. Be creative with your VFs; let your
imagination run wild.
When I first met DBA President Dan
McCune, he was not someone who ate
vegetables, or many fruits for that matter. However, for over a year now, Dan
eats vegetable and fruits every day in his
watermelon-based green smoothie. “I
was always concerned about not eating
enough vegetables. I am relieved to know
that now I am probably healthier because
I eat vegetables and fruits everyday as
I drink my smoothie. It’s so simple. I
highly recommend everyone getting into
the habit of drinking a VF every morn-
ing,” said McCune
There’s no hard-and-fast rule on creating vegetable and fruit smoothies and
juices. You can try different fruits and
vegetable mixes. Get used to the taste
and experiment with the variety of flavors and sensations. But don’t take my
word for it: Grab your blender or juicer
and make your very own creation. Enjoy!
D
Check out Lorraine’s video downloads
at bit.ly/11leRDF. In one of her videos, she
makes her Glowing Green Smoothie.
Myth: You must eat meat to get
essential amino acids. Wrong!
Why it’s busted: Plant protein is not inferior to animal protein and they provide us
with all of the essential amino acids. The
World Health Organization recommends
that we get 5 percent of our calories from
protein (6 percent if you are pregnant).
The typical Western, Standard American
Diet (SAD) contains 10-35% protein. “ Most
plant foods, except fruit, supply at least 10
percent of calories from protein, with green
vegetables averaging about 50 percent.”
[Joel Fuhrman, MD] Furthermore, “To put
things in perspective, human breast milk
is 5 percent protein and is consumed by
a baby who is doubling in size while only
consuming that food.” [Matthew Lederman, MD and Alona Pulde, MD]
Whole Food, Plant-Strong Recipe of the Month: Glowing Green Smoothie
Ingredients:
• 1 organic banana (or 2 cups of watermelon)
• 2-3 handfuls of organic romaine lettuce or kale
• 2 handfuls of organic spinach
• ½ an organic cucumber
• 1 organic apple
• ½ fresh organic lemon
• Small handful of organic cilantro or parsley
• 1 teaspoon of Chia Seeds (optional)
• 1 teaspoon of Hemp Hearts (optional)
• 1 -2 cups of filtered water and/or ice (for smoothies)
Please send your favorite Whole Food, Plant-Strong Recipe to Lorraine DAversa at [email protected]. Each month, we will
select one recipe to appear in The Docket. The winner will receive a $25 gift certificate to Whole Foods Market.
The winner of this month’s $25 gift certificate to Whole Foods Market for her delicious, plant-strong and nutritious Zucchini Quinoa Boat
recipe is Klaralee Charlton, J.D., LL.M. of Katz, Look & Onorato, P.C. Look for Klaralee’s Zucchini Quinoa Boat recipe in next month’s Docket.
September 2013 I The Docket
15