In Good Health: Tips to Feel Better and Live Longer
Fitting with the wellness theme of this issue, the regular In Good Taste recipe section is being replaced in this issue by In Good Health featuring a collection of healthy tips and recipes.
Top 5 Things People Can Do to “Feel Better and Live Longer!”
- Eat whole, natural foods that maximize nutrient content. Avoid processed foods, which are health depleting.
- Don’t smoke. If you do smoke, become a quitter. It’s the most important thing you can do for your health.
- Surround yourself with a safe, loving, and nurturing environment; including healthy relationships, work you love, and spirituality.
- Get physical by finding exercise that you enjoy and doing it regularly.
- Aim for 7-8 hours of sleep per night. Think rest, repair and rejuvenation.
- Trust your instincts and know that each positive step you take can lead you to “Feel Better and Live Longer!”
Jody Anderson, RN, CHC, AADP
Holistic Health and Nutrition Coaching
Succeed Health, Algoma • www.succeedhealth.com
HEALTHY TIP: Get back into sprouting, or if you have never sprouted, start now!
WHEN YOU EAT A SPROUT you’re eating a tiny, easily digestible plant that is at its peak of nutritional value. The germination (sprouting) process releases the seeds nutrients making them more available for absorption and assimilation by the body. Sprouts are true live food. Unlike fruits and vegetables, which stop growing when harvested, sprouts continue to grow until the moment they are digested.
The Healthy Way Market carries sprouting supplies and organic seeds to get you started.
Cindy Knigge, Raw Food Chef
Healthy Way, Sturgeon Bay
How Marvelous is This!
MY MOTHER IS A HEALTHY 96-YEAR-OLD and at most meals she comments, “How marvelous it is! The food that is so good for us tastes so good!”One of our frequent foods that has helped her live a long, happy life and in almost perfect health free from aches and pains is soup. We make our soup with rich homemade bone broth. Our chicken bone broth consists of fresh organic vegetables, back and neck bones, gizzards, livers, and chicken feet from free range organic chickens. Our beef broth is made with fresh organic vegetables, meaty bones, marrow bones, and oxtail from grass-fed, organic animals making a fabulous broth.
Almost any soup can become tastier and more nutritious when substituting bone broth for some or all of the liquid required. For example, we recently made sweet potato soup from a recipe found in Cook’s Illustrated magazine.The recipe called for two pounds of sweet potatoes, four and one-half cups of water, a sweetener, along with other ingredients. We substituted the water and sweetener with three and one-half cups of bone broth and one cup of semi-sweet white wine. We measured one-half teaspoon of fresh, grated nutmeg for added flavor. The result was an excellent, highly nutritious fall/winter soup.
To find the mouth-watering and nutritious bone broth recipes mentioned above, I recommend the book, Nourishing Broth: An Old-Fashioned Remedy for the Modern World by Sally Fallon Morell and Kaayla T. Daniel. In their book, Sally and Kaayla explain the health benefits of bone broth and why it should be one of your “go to” health foods. Enjoy!
Dr. Roy Ozanne, M.D.
Add more veggies to your plate
INSTEAD OF SERVING ONE VEGETABLE at meals, serve two or three. You will gain vitamins, minerals and antioxidants with very few calories. The high fiber and water content of most vegetables is filling and therefore helpful for weight loss. Try these ideas:
- Add a tossed salad to lunch and dinner
- Have a cup of vegetable soup to start your meal
- Make a veggie omelet for breakfast
- Try veggies and dip instead of chips
- Shred vegetables such as carrots or zucchini into pasta sauce
Judi Sowl, Registered Dietitian Nutritionist, Certified Dietitian
Ministry Door County Medical Center
FoodBabe Black Bean Chili
2 cloves garlic, peeled and minced
2 tablespoons coconut oil
1 yellow onion diced
1 green pepper diced
1 jalapeno, diced
2 cups diced pumpkin (peeled) or puree
2 heaping tablespoons of chili powder
1 teaspoon ground cumin
1/8 teaspoon ground cloves
1 teaspoon sea salt
1 and ½ cups diced tomatoes
3 cups vegetable stock
2 cups cooked black beans
1 lime cut into wedges (for squeezing on top of soup)
OPTIONAL TOPPINGS: goat or cheddar cheese, tortilla strips, scallions, cilantro, sour cream, etc.
Heat the oil in a pot over medium heat. Add the onion, bell pepper, garlic, jalapeno and pumpkin. Cook for 4-5 minutes.
Add the chili powder, cumin, cloves, sea salt, diced tomatoes, vegetable stock and black beans. Cover and cook for 20 minutes. Season with additional salt and black pepper to your liking.
Take off the heat and place some of the chili in a bowl and top with fresh lime juice and desired toppings. Enjoy!
Submitted by Melissa Nelson DC, Nelson Healing Center, Sturgeon Bay