MORE FRUITS AND VEGGIES, PLEASE
3 STRATEGIES FOR HEALTHY EATING
Could eating more fruits, veggies, and whole grains while limiting meat, cheese, and processed foods be the key to good health? This is the premise of the Netflix documentary “Forks Over Knives,” and there’s plenty of research to support the benefits of a diet rich in whole foods. You probably already know this, but if you’re still hesitant to make a change or are feeling overwhelmed about where to start, here are a few strategies and tools to help kickstart your journey to healthy eating. LEARN TO RECOGNIZE WHOLE FOODS First, learn to recognize and stick to whole foods, which are not heavily processed and are either less refined or unrefined. A general rule of thumb is that if you find it in the produce section — greens, potatoes, fruits, etc. — it gets the green light. Many bulk foods like beans, lentils, rice, quinoa, nuts, and seeds are also great additions to a whole foods menu. FIND RECIPES THAT EXCITE YOU What holds many people up when it comes to eating healthier is the idea that healthy food doesn’t taste good. This myth gets busted when you take a look at any plant-based food blog or Instagram feed — the color, texture, and variety of the foods is clear to see. You can find plenty of tasty plant-based ingredients and recipes at forksoverknives.com. My New Roots (mynewroots.org) is a blog run by a certified holistic nutritionist that has many crave-worthy plant-based recipes. Search
around a bit on the internet and at bookstores to find recipes that look good and align with your intentions.
PLAN A DAY EACHWEEK FOR FOOD PREP. This might be one of the most important strategies for keeping your healthy intentions. Having delicious meals and snacks on hand that you can eat during busy days will help you stay on track and prevent you from succumbing to a Happy Meal at the first sign of hunger. Plan for 4–5 meals a week that can be used for lunch and dinner, with an additional grab-and- go option for breakfast. Make a shopping list and plan to spend the day assembling and preparing as many of your meals as you can to start your week off on a healthy note. Remember, eating healthy isn’t the enemy of eating well. A healthy diet doesn’t have to be hard, either, and it will become easier the more you practice it. What are you waiting for?
A N D Y O U C O U L D W I N REFER A FRIEND A VACATION GIVEAWAY TO
TIRAMISU
INGREDIENTS
Inspired by foodnetwork.com
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2 teaspoons dark rum
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6 egg yolks
24 packaged ladyfingers
3 tablespoons sugar
1/2 cup bittersweet chocolate shavings, for garnish
1 pound mascarpone cheese
1 1/2 cups strong espresso, cooled
DIRECTIONS
1. In a large mixing bowl, use a whisk to beat together egg yolks and sugar until thick and pale, about 5 minutes. 2. Add mascarpone cheese and beat until smooth. 3. Fold in 1 tablespoon of espresso. 4. In a small, shallow dish, combine remaining espresso with rum. Dip each ladyfinger into mixture for 5 seconds. Place soaked ladyfingers at the bottom of a walled baking dish. 5. Spread half of the mascarpone mixture on top of the first layer of ladyfingers. Top with another layer of ladyfingers and another layer of mascarpone. 6. Cover and refrigerate 2–8 hours. 7. Remove from fridge, sprinkle with chocolate shavings, and serve.
Si mply r efe r a p a t ie nt to our o ffice to e nt e r to WIN! The mor e r efe rr a ls you s e n d t he mor e cha n ce s to WIN!
(Contest runs June 21, 2018 thru June 21, 2019)
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