Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor
Content is a daily radio script from my KHIS radio
spot - tune in at 6:15 (CST) every morning to Justin and Meredith’s morning
show on 89.9 FM.
In November 2019, more than 11,000 scientists from 150 countries clearly and unequivocally declared “that planet Earth is facing a climate emergency.” One of the solutions they offer to help the climate crisis is “eating mostly plant-based foods while reducing the global consumption of animal products.” The same advice, to eat less meat, is good for reducing the risk of our number #1 killer heart disease, as well as for our planet. Think of it this way: The least healthy foods cause the worst environmental impact whereas the foods with the most nutrition cause the lowest greenhouse gas emissions. It is a win/win on this Meatless Monday!
Yesterday we mentioned the most powerful thing we can do to reduce global warming, which is eating less meat and more plants. We are in both a climate crisis and a health crisis. Unhealthy diets cause more death and disease than smoking, alcohol, drug, and tobacco use combined. How exciting that we can address both of these crises at the same time by plantifying our plates! It could save the lives of more than 10 million people a year and help prevent the catastrophic impacts of global warming. We can do this together AND live longer and live stronger! Have a great Tuesday everyone!
We have talked all week about the power of the plate,
to save our own lives and the planet, and it may seem like a dream. But in Finland, the whole country cut down on
butter - like by 75 percent! And guess
what happened? An 80 percent drop in
heart disease death due to their drop in cholesterol levels, largely driven by
the countrywide dietary changes to lower saturated fat intake from butter. Researchers have found time and time again
that the more you decrease saturated fat content, the more your cholesterol
drops, and the greater your health.
Don't let articles about butter being healthy fool you - live longer and
live stronger by avoiding it.
It's Fix-it Friday and time for a Buddha Bowl! They were the first bowls and the concept has exploded! Called Buddha bowls because they are about balancing the different types of food you eat. And that, they do!
Ingredients:
Firm tofu
Tamari (a very dark soy sauce, or soy sauce)
1-2 cups of brown rice
4-6 cups of spring greens
1 large, sweet potato cooked and cubed.
15 ounces canned chickpeas drained and rinsed.
2 cups cooked kale.
½ cup grated or sliced carrot
3 green onions finely chopped.
1 avocado, cubed.
Sauce of your choice, such as Lemon Tahini Sauce
Broccoli sprouts
Directions:
Line a baking sheet with parchment paper and set the oven to 400 degrees. Cut the tofu into cubes and toss in the tamari or soy sauce and allow to sit for 30 minutes. Spread onto the sheet and bake 20 minutes until browned to your liking. Cook the brown rice per the instructions. Allow each person to build their own bowl starting with the greens, adding brown rice and other toppings and the finishing touch of sauce and sprouts. To find recipes for great sauces like Lemon Tahini Sauce and so much more, check out "Be a Plant-based Warrior Woman Cookbook"!
A blast from the PAST!
It is Meatless Monday and one of the criticisms of eating less meat is that “eating healthy is expensive.” It may surprise you that some of the poorest countries eat a lot healthier than we do – because of the super healthy attributes of a few foods in their diets. There are several ways to save money, eat healthier and purchase wholesome, delicious, nutritious foods on a budget – costing less than meat. The first, of course, is to avoid eating out. It’s costly and difficult to find healthy choices, with much-added sugar, salt, and oil. Second, buy frozen whole-food veggies (except stay away from those white potatoes), and what we mean by whole-food is nothing has been added or taken away. Beans are SUPERFOOD and SUPER CHEAP, as are whole grains and wonderful oats. Leafy greens are a staple for good health and should be eaten every day and aren’t expensive, and nuts and nut butter can be cheaper than meat and packed with protein. Also, save money by buying in bulk and freezing foods. Watch for fruits on sale and chop them to freeze for smoothies. Go to meatlessmonday.org to learn more!
Not only can eating less meat be healthier for us, it doesn’t have to be expensive, but sometimes it’s hard to know how to begin. There are several great cookbooks, like the How Not to Die cookbook that is all whole-food based, meatlessmonday.org, or nutritionfacts.org also have great recipes. Before you buy a cookbook, see if your local library has some you can peruse. One of the keys to success is finding two, three, four, then five good “go-to” recipes that work for you and your family. Instant Pots are great for transitioning to more beans and whole grains in our diets, and adding spices just dials up the nutritional value to boost our immune systems. You can live longer and live stronger with these tips and have a terrific Tuesday everyone!
As we grow older, we are prone to more serious illnesses, and eating right, exercising, and getting enough sleep are all important to prevent them. A large new study suggests that the qualities of optimism, happiness, social support, and purpose in life are very important as well. It turns out that how people feel about their lives is important to their health – those feelings have tangible, significant effects on how long we live. Those with significantly higher than average satisfaction, positive feelings, purpose in life, OR optimism at age 50 lived an additional 5 to 8 years! Having these feelings may lead to us taking better care of ourselves by being physically active, sleeping better, and engaging more in preventative healthcare. It would also be the reason that it helps us cope better with stress. The one aspect of well-being that was MOST protective was having a purpose in life. On this wonderful Wednesday, have a check in on these four important keys to living longer!
Ever feel like your brain is just foggy? If you’re having trouble staying focused, making decisions or remembering things, here are some ways to clear up that fog. First, become more intentional about consuming news – repeated exposure to negative TV, newsfeeds, or social media “doomsday” topics wreaks havoc on our well-being so we need to break away from technology. Second, exercise regularly and it should be outside if possible. It truly clears our heads! Third, very importantly, stay connected to others. Socialization keeps our brains working better. Fourth, try new challenges – even walking a new route, or learning a new skill. Lastly, be kind to yourself. Self-compassion includes not beating yourself up about forgetting things or being foggy-headed. Enjoy a wealth of health everyone by trying these five tips!
We’ve never discussed this before, but this ancient food has long been esteemed for its nutritional and medicinal properties, and new research has found it can improve our bone strength. We’re talking about (wait for it….) PRUNES! Yes, study after study shows that eating a few prunes every day can help or delay bone loss, and lower the risk of fractures. Plums are impressively high in nutrients with 15 different vitamins plus minerals and they are rich in antioxidants. They are also loaded with fiber, nature's perfect prebiotic to get our gut microbiomes ready to fully absorb nutrients. In addition to boosting bone health, they can help regulate blood sugar and benefit our heart health. Add some health to your shelf by purchasing some dried plums today (just sounds better than prunes 😊 ) and have a fantastic Friday everybody!
Sources:
NutritionFacts.org and "Be a Plant-based Warrior Woman Cookbook by
Jane Esselstyn and Ann Crile Esselstyn
