Teaching You How to Use Lifestyle as Medicine
Although it’s true that dark chocolate contains beneficial bioactive compounds, we like this evening snack for its theanine (in the chocolate) to help induce relaxation– perfect for those cold winter nights. This hot chocolate is balanced and very subtly sweet compared to commercial preparations – but that’s why we love it. Sip it knowing you are supporting your health through balance and before you know it you will actually prefer its simplicity.
This salad is as pretty as it is nutritious. Pomegranates have various bioactive compounds that have antioxidant and anti-inflammatory properties against cancer cells. The arils are also a wonderful source of vitamin C and potassium needed to regulate blood pressure. The prebiotic and soluble fibers also help regulate the native strains of gut bacteria. This is a lot of health activity from something we just call “lunch”!
Try roasting a medley of roots and fruits first, then blending them to velvety soup. Any roasted root vegetables can be made into smooth soup, including carrot, beet, potato, or a mix of parsnip, apple, and red onion. Parsnips look like ivory carrots, and when roasted, they are ethereally sweet, nutty, soft, and perfect for soup. They’re also just as good simply roasted and eaten that way. For a balanced plate, pair with an easy green salad dressed in lemon and garlic and your choice of an extra lean piece of protein.
You know how alcohol is an acquired taste? There is usually something a little bitter (like tannins) or pungent in these beverages that we come to anticipate. When finding alcohol alternatives, I like to experiment with combinations of flavors that I might not exactly love at first sight – but I acquire a taste for it. This makes it more satisfying to me than just replacing my wine with a glass of juice. I still want that distinct taste that makes me sip it, slow down, and relax. Here is one combination that I enjoy. And in the spirit of CARE, the herbs are also therapeutic to the digestive system. This beverage supports your native strains of bacteria rather than stress them (as alcohol does).
This vegetarian version of lasagna is as filling and rich as its meat-based counterparts (more so really because of the 10 grams of fiber per serving!). This version is also rich in Vitamin A, calcium, and soluble fiber. The calcium comes from both the cheese and the collard greens. This lasagna also freezes well making homemade lasagna a reality on cold nights when prep didn’t get done over the weekend. I usually have this for two dinners and then freeze the rest. I hope you enjoy it as much as I do.
One morning while at a coffee shop, when I ordered one of those paper cups of muesli to which the barista just added water to, I realized my Flax Almond Fiber Mix could be used in the same way – with lower cost and even more nutrition! The fiber and balance of these bowls make them incredibly satiating and effective at keeping blood sugar regulated (equals feeling full and comfortable in-between meals!). They work great for fast breakfasts, on-the-go lunches, or dry staples for camping or keeping at your desk at work. I hope you find them as convenient as I have!
Making a roast in the slow cooker is an excellent method for leaner, tougher, and cheaper(!) cuts of meat like chuck. The slow, lower temp cooking method is ideal for tenderizing and breaking down fibers while maximizing flavor. Roast is great for make-ahead protein, too. To keep with our CARE goal of red meat no more than 2 meals per week, enjoy a dinner with the root vegetables you cook it with the night you make it, then pre-portion and freeze left-overs for upcoming meal plans.
