3 TED Talks on Health To Fascinate and Inspire You

Some people really like to talk. And, TED Talks was cleverly created to harness all that talking and innovation and put it in one place for us all to access for free.  Many new ideas, interesting angles and inspirational thinking on a vast array of topics is available with a simple click.  It is a generous world!

I wrote about TV and movies recently and how your choices could be affecting your health, but I want to introduce you (if you have not established a relationship already) to TED Talks. But, this is TED talks-health, and these people talking have loads of creative, fascinating information and wonderful stories to tell regarding health.

How To Create Time to Listen To TED Talks and Videos

I usually have a hard time just sitting there watching a video at my desk, as interesting as it may be.  I typically find myself wanting to do something.  So, that is what I do -- I do something while I listen. Here are some ideas of how I create time for TED talks or other videos to get inspired or introduce myself to new ideas and information:

• While I am cooking: I set up my laptop on the kitchen counter and start stirring. 
• When I am getting dressed in the morning: Why not start the day with some great ideas?
• When I am folding laundry and cleaning: Take a mundane task and make it inspiring.
• Paying bills: Why not have some fun while depleting the bank account.
• Organizing a closet or drawers: I love to open a closet and drawer and find what I need.

Watch and Be Amazed: 3 TED Talks on Health

Here are three TED talks on health that I listened to lately and really enjoyed. I think you might, too.

1.   I begin with The Future of Medicine.  I am cheating here as I said 3 TED talks but I sneaked in many more as this is actually a series of TED talks from which you may choose. These presenters illustrate an amazing medical future that I could get excited about. I am forever grateful for these great minds and talents that could be bringing it to us.  Listen to how the future could hold surgery without any cutting, creating organs from 3D printers and inexpensive ways of saving infants with little access to good medical care around the world.

2.  I promise you, you will love this woman and be inspired by the story of Australian cross-country skier Janine Shepherd during her talk A Broken Body Isn't A Broken Person. She had hoped for an Olympic medal, but was hit by a truck during a training bike ride creating massive life-threatening injuries. Through her miraculous recovery, she learns all about the human drive to come back, how to not define yourself by your body and to make room for new dreams to soar.  I loved her amazing recovery story, her spirit, her accent and her humor! You will, too! I know it.

3.  I am pretty sure you have heard of Jamie Oliver.  I watched him a very long ago when he had a TV show as a teenager feeding his British friends.  (I secretly wished I had had a cool friend that cooked for me like he did!) Jamie has moved on to other projects now and has taken on the noble task of leading an anti-obesity program for kids and making food education a priority.  Listen to Jamie's great ideas on How to Teach Every Child About Food. 

Do you have a favorite video or TED talk you find inspiring or helpful?  Please share it in the comments!

For Even More On The Topic . . . 

• If you are a multi-tasker like me, perhaps you will find this list helpful of what to do when you find yourself waiting.

• Want a time saving technique for dinner making all week? Here you go: one very healthy sauce for 5 dinners in 20 minutes!

photo credit: <a href="https://www.flickr.com/photos/alessandropinna/4632026331/">Alessandro Pinna</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>

Related Posts:

Tweet

Is Meat Unhealthy? Part II

Over time, animals adapt to the foods they regularly consume.  This is how archaeologists can, for example, determine that Triceratops was an herbivore and Tyrannosaurus was a carnivore just by looking at the structure of the skeleton.  Adaptations to diet extend beyond skeletal structure, into digestion, metabolism, the brain, musculature, and other aspects of physical function.  What is our evolutionary history with meat?

Human Evolutionary History with Meat: 200 to 2.6 Million Years Ago

Mammals evolved from ancestral "mammal-like reptiles" (therapsids, then cynodonts) approximately 220 million years ago (Richard Klein. The Human Career. 2009).  Roughly 100 million years ago, placental mammals emerged.  The earliest placental mammals are thought to have been nocturnal shrew-like beasts that subsisted primarily on insects, similar to modern shrews and moles.  Mammalian teeth continued to show features specialized for insect consumption until the rise of the primates.

65 million years ago, coinciding with the evolution of the first fruiting plants, our ancestors took to the trees and became primates.  For most of the time between then and now, our ancestors likely ate the prototypical primate diet of fruit, seeds, leaves/stems, and insects (1).  Some primates also hunt smaller animals and thus eat the flesh of mammals, birds, reptiles, amphibians, and fish in addition to insects.  However, the contribution of non-insect meat to the diet is usually small.

Read more »

Related Posts:

Tweet

Are Your TV and Movie Choices Affecting Your Health?

I shut my eyes and cover my ears during a lot of TV programming lately. My family has come to accept this part of me, but a few friends tease me about it. But, I ask them - am I really the strange one? It is almost impossible to turn on the television now without being barraged with negative imagery, characters and stories.  The violence in the world appears to be at an all time high worldwide. It is difficult to keep up with the latest horrific event or act of violence.  And, as far as the movies -- filmmakers leave nothing to our imagination.  They want to fill in all the blanks.

As much as you would choose not to socialize or engage in conversation with someone that has dark or violent tendencies, why do we allow them in our home so often and more importantly in our minds via the television or the movies?  I get the world is not a perfect place with lots of ugly, complicated struggles and to portray it realistically, artists and newscasters want to show the raw footage.  I am a big follower of the news myself, but the effects over time of viewing it so often and so graphically, I think can be damaging.

Too much TV viewing can possibly even decrease our attention spans. Further, studies show it can make children more fearful, insensitive and maybe even more aggressive. That negativity just seeps in our psyche affecting our moods, the way we interact with others and our health -- all without us even realizing it.

How to Make Better TV and Movie Choices For Your Health

Take charge, protect yourself and those young minds being shaped each day in your family and put up some barriers to the destructiveness that can sometimes be so upfront on TV and at the movies. Here are a few ideas on how to do just that as well as maybe even decreasing your time in front of the TV in the first place:


It's your life.  You owe it to yourself to create your life -  not passively watching someone else's on TV hour after hour.  If you decrease your television watching and work on your own development, you will be far more interesting than some other character on the TV.  You have a lot to offer, so offer it.


No surfing.  Choose your programming ahead of time. Don't watch TV just to fill your time or help you relax by viewing whatever happens to be showing. Get out the guide, plan ahead to see what you want to see that week and record it.  Let your children choose as well (as long as you approve of the program).  Recording programming and movies allows you to skip the commercials that carry negative messaging as well.  And you are taking less time to watch TV because you have effectively deleted the commercials.  Once the recording is over, turn it off.  Don't switch to surfing.



Ask questions.  Ask your children why they want to watch a particular show or movie.  Does the program or movie contain characters that make good role models for them? Does it show effective problem solving?  What does the story really say? What about you? Do the shows teach you something or feature characters that you find admirable or inspiring?  Dig deep and make sure you are filling your mind and your children's minds with the positive side of life at least more than the negative.

Play music as a background noise instead.  Don't keep the TV on all day playing in the background with that news story about the latest shooting repeating.  You can stay up-to-date on the news but it does not need to be playing over and over.  Besides, have you noticed the TV is playing now everywhere - airports, doctors waiting rooms, bars and restaurants, even the gas pump? We get enough of it already.


Get physically away from the TV.  Get outside where you can't reach the remote.  Engage in an outdoor activity and get in the real world and you will forget about the TV.


Unplug one day a week or month.  Try to go "TV free" for 24 hours and see what you do!  Read, go see a friend, call your cousins and aunts, spend time on a hobby, play cards with your family, develop a new interest. It may feel strange, but you may actually look forward to keeping if off sometimes and spending time with that new book instead.


Keep it off right before bedtime.  I wrote about ideas for a bedtime routine here to help you sleep.  Keeping the TV off close to bedtime (especially intense, violent programming) can help your mind relax so that you can catch the rest you need.


So, what are your thoughts on TV programming and movies lately? Do you find it affecting your mood in a positive or negative way?  Would you care to share a TV program or movie you like and find inspiring or interesting?

photo credit: iStockphoto
photo credit: <a href="https://www.flickr.com/photos/nainiewen/9687999498/">Laura Pereyra</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>

Need a bit more? 

• Fall is so perfect for time outside and off the couch! Get inspired by these links to the Great Outdoors!

• Prefer moving indoors? Unwind with this form of stretch and relaxation and get a great workout, too.

Don't go just yet! Connect with me on Twitter, Pinterest, and Google+, too. Find the "connect box" in the upper right corner to get a hold of me at those places, as well!

Please make sure you don't miss a healthy thing and subscribe to receive posts directly to your door. Just enter your email address in the box in the sidebar, "Follow by email."

Related Posts:

Tweet

Food Reward Friday

This week's lucky "winner"... the pumpkin spice latte!!

Read more »

Related Posts:

Tweet

15 Healthy Things To Do When You Are Waiting

"Patience is not simply the ability to wait - it's how we behave while we're waiting."
  Joyce Meyer

At some point we all encounter it: waiting,  In fact, there is even a room named after it -- the waiting room.  But, all our waiting does not occur just there. We do a lot of waiting in our cars, in store lines, on hold on the phone at home, at the airports, outside for buses and trains, and even for friends to show up.

Yes, a lot of waiting and it sure feels like a a lot of time is wasted. But, it is inevitable at times, so let's make the best of it, shall we?

Healthy Stuff You Can Do If You Are Stuck Waiting

The line hasn't moved? Oh well! Try one of these healthy moves next time you find yourself waiting and waiting and waiting some more . . .


1.  Meditate.  Yup, even five minute increments will do, and here is just how to go about it.

2.  Let loose.  Make a list of every positive action you want to take over the next three months for a better, healthier life.  Let your thoughts flow. Just keep writing. Go back and assess it later.

3.  Give a kind message.  Text three friends or family members and give them a positive message.  Even a simple, "I am thinking about you!" is pretty nice!

4.  Cut a move.  If no one is looking. do some lunges, even a push-up or two.  Want something a little less rigorous? There are loads of simple stretches here.


5.  Plan meals.  Think of three healthy meals you can make over the next few days. Here are simple but inspiring ideas.

6.  Breath right.  Deep breathing can do wonders for your nervous system.  Dr. Weil has three ways to do it right here.

7.  Speak up.  Talking to yourself is totally fine by me, but even better, strike up a conversation with someone else who is waiting. You may learn something or even make a new friend.

8.  Pace.  At least you are moving and not sitting. Sitting too much creates all kinds of health problems. My husband paces all the time when he is on the phone waiting and he is really trim!

9.  Rest the peeps.  Yes, just close your eyes and rest them.  They work so very hard all day.  More ways to care for those windows to the soul right here.

10.  Hydrate.  Drink a full glass of water.  You probably didn't even realize your were thirsty!  Dehydration can really drag your body down, but the power of proper hydration can make your feel so much better.

11.  Visualize positive outcomes.  Think of your life in bright, joyful ways.  Reflect on happy times you have had and how to recreate a bit of that again.

12.  Register for a fitness class on-line.  Now is the time to try that new yoga or spin class.  Let Groupon trigger ideas.

13.  De-clutter.  Clean out your purse, your briefcase.  Being organized helps lower stress, after all.

14.  Stroll about.  If you know the wait will be a while, take a walk.  Anywhere, but outside in the fresh air, even better.

15.  Be still.  Do absolutely nothing. I think this is one of my favorites.  We are always so purposeful most of the time.  Let your mind wander.  Sometimes, it really has a good message you need to hear.

I bet you have great ideas of how to handle waiting time. What should be number 16, or 17 or . . .? What else can we do when we spend all that time waiting? Let us know in the comments!

For Even More On The Topic . . .

• Would you like to have some friends over but don't have the time to do it? These tips make an impromptu get-together a snap.

• Want to make the most of your time on your trips? Here are travel tips you may find helpful.

photo credit: Splitshire.com

 

Related Posts:

Tweet

Is Meat Unhealthy? Part I

Introduction

At Dr. McDougall's Advanced Study Weekend, I had the opportunity to hear a number of researchers and advocates make the case for a "plant-based diet", which is a diet containing little or no animal foods.  Many of them voiced the opinion that animal foods contribute substantially to the primary killers in the US, such as heart disease and cancer.  Some of the evidence they presented was provocative and compelling, so it stimulated me to take a deeper look and come to my own conclusions.

No matter what the health implications of meat eating turn out to be, I respect vegetarians and vegans.  Most of them are conscientious, responsible people who make daily personal sacrifices to try to make the world a better place for all of us.

My Experience with Vegetarian and Vegan Diets

Read more »

Related Posts:

Tweet

Sleep Like A Baby: Night Time Routines

Oh, the bliss of a good night's sleep like this darling one!  For those of you who have children or care for children or are around others that do, we all are aware of the critical bedtime routine you take with them to get them ready for sleep time.  So, when did that stop, I ask? Why don't we continue with that self care to get ready for slumber?

For me, that requires some work! An active mind is what I have.  I appear relaxed and mellow, but inside my brain is firing away.  Noticing that.  Thinking this.  Analyzing how best to go about something. Wondering about, curious about, well . . . just about anything!

Everyone has a lot going on, but I have discovered some are better at shutting it off than others. I am not a member of that group.  I would call myself inquisitive as a lot of things, people and places interest me and get me thinking.   My relationships mean everything to me so I put a lot of thought into them as well.  So, I think. and think some more.  A lot.  Ask my husband, my children. They will tell you.

This brings me to my night time routines that I need to do to rest the brain from all that thinking!  I wrote about designing a restful bedroom here and it is absolutely helpful in getting great shut-eye, but for thinkers like me, we have to do more.

Do's and Don'ts Before Bedtime

Here are the things I try to do before bedtime and the actions I try not to take too close to bedtime to try to sleep like a baby or at least close to it:

Create daytime movement.  When I exercise regularly, I sleep better.  But other than an after dinner walk, I try not to do any big exercise routine too close to bedtime. For some, it can make you more awake. But. some studies are saying for others, however, it does not matter.

Pick your channels.   I try to avoid violent or doomsday television programming or movies at night. I am not always successful at that as watching the news lately falls in that category! But, I do get wrapped up in them and find them alarming.  Instead, I try to select funny or relaxing shows to wind down.  Or, I read as well.


Use warm water.  Taking a hot soak or shower can really relax you but just make sure you hydrate well before, during and after a hot bath to avoid dehydration. Here is how to make that bath extra health inducing.

List it.  In the evening, I make a list of what I want and need to do the next day.  If I roughly plan the next day, then I don't think about what I am going to do all night long!

Keep it light.  It is not always possible, but I try to avoid heavy discussions late at night or . . . you guessed it.  I will just start thinking again.

Keep the refrigerator closed.  Other than fluids, I rarely eat after dinner.  I like to give my digestion a rest.

Think like a bear.  Keeping the bedroom cool and dark helps induce better sleep.

Cozy up.  Nothing better than a snuggle with my beloved Giant Schnauzer and any other family members that will have me before bed.  It reminds me what I cherish the most!

Bottoms up.  There are lots of teas to induce relaxation and I have also tried this drink to increase my magnesium which can aide in sleep as well.

Take time for mediation and/or prayer.  Giving thanks and quieting the mind can be an enormous way to soothe the soul.  When we focus on what is right we have less to fret about!

Play a lullaby.  Lullabies aren't just for babies! Soothing music, my white noise maker - restful sounds can all slow down our thoughts and relax our body.

Calming Night Time Tonic

When I can, I like to make a warm drink before bed.  Somehow, it signals bedtime to me.  Here is one I have been making lately.  So, while I am making that list for tomorrow (see tip above), I make this:

Gather

• 1 cup almond or coconut milk
• sprinkle of ginger
• 1/2 tsp turmeric
• 1/4 tsp cinnamon or nutmeg
• drizzle of vanilla
• 1 teaspoon raw honey

Now do this

• Heat the almond milk with the spices and vanilla in small pot.
• Place raw honey in mug.
• Pour warm milk over honey in mug and stir well.

Note:  Turmeric is a wonderful anti-inflammatory and superfood,  but is a very bright yellow and can stain.  I always have a large napkin with me to soak up any drizzles.


What say you? Please give this insomniac any tips you can add to the list to sleep better at night and rest easy!


Need a bit more?

• Want some other spices to add to your warm milk at night?  Switch it up with these health promoting spices.
• There are BIG differences between the various honeys on the market.  Find out which type of honey really has the health benefits.

baby: photo credit: <a href="https://www.flickr.com/photos/kkleinrn/14942207032/">KkleinRN</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>
coffee cup/girl: photo credit: Splitshire.com

Related Posts:

Tweet

Obesity → Diabetes

A new study adds to the evidence that the prevalence of type 2 diabetes is rapidly increasing in the US, and our national weight problem is largely to blame.

The Centers for Disease Control (CDC) currently estimates that a jaw-dropping 33 percent of US men, and 39 percent of US women, will develop diabetes at some point in their lives (1).  Roughly one out of three people in this country will develop diabetes, and those who don't manage it effectively will suffer debilitating health consequences.  Has the risk of developing diabetes always been so high, and if not, why is it increasing?

In the same issue of the Annals of Internal Medicine as the low-carb vs. low-fat study, appears another study that aims to partially address this question (2).

Read more »

Related Posts:

Tweet

7 Easy Ways to Design A Restful Bedroom

Your bedroom should be an area of rest, should it not? It is your personal area of restorative space where you slumber and revitalize yourself for the next day. It is also a room where you could safely say you spend the most time because those eight hours of nod (or thereabouts) can add up to a big chunk of your life.

With so much time spent there, it makes sense to make is a hazard-free, health promoting space.  It really is not a big task and, in fact, a few of the tips listed here are free!  These easy steps can be done right away or a bit over time to make it that area of your home that you can safely and surely rest easy!

Hot to Create a Health Promoting Bedroom

Follow these easy ways to purge your bedroom of health hazards and create a revitalizing, dream-promoting space:

Suds up.  Got a favorite pillow? Great, but best keep it that way. Wash those pillows regularly along with your sheets to keep those germs, bacteria, dust mites and other allergens away.  Here is information on how to best wash your bed pillow.  

In the market for a new one as your pillow is not giving you the support you need for a restful sleep? Check out what to look for here and where to shop for one.


Color a restful hue.  Blue appears to be the color of choice for a rest-inducing bedroom. But, keep those paints free of volatile organic compounds (VOC) to keep the toxic load low.



Make smart bedding choices.  Purchasing an organic mattress for me was a game changer for my back, but it has loads of other benefits, too.  I wrote about that mattress here and about transitioning to organic bedding here and the reasons for making the switch.

And for those chairs and other upholstered bedroom pieces you may have in your room? Shop wisely as those stain-resistant fabrics often contain many compounds that is believed to cause serious health problems.

Keep it green and pure.  Houseplants can be a great addition to your bedroom as they can be great air purifiers as well as add some cheer to your space.  If you are not into caring for houseplants though, another alternative is an air filter  to remove all dust, allergens, chemicals, gasses, viruses and bacteria.


Power off an hour before bed.  If you’re using any electronics during the hour before you retire for the day, they may be disrupting your natural sleep habits. Exposure to the electronics may be an overall issue for our health, but also artificial light from digital screens stimulates brain activity. This may make falling asleep a harder task.  You could keep the TV and computer out of your bedroom or at least dim your screen, if possible, closer to bedtime.

Ditch the sprays.   It would be best to rethink those artificial room deodorizers and spa candles. Many of them contain toxic VOCs and exposure to them can cause many issues like nausea, headaches, drowsiness, dizziness, and impaired memory. Long-term exposure may even cause cancer. Instead reach for natural candles made from vegetable, soybean or beeswax with 100 percent essential-oil fragrances.


Create a hum.  There are many devices that can help drown out street noise and create a camouflaging and soothing white noise instead.  This is the one I switch on every night and even travel with as well when I can.


So, what have you done to create a restful haven for yourself? Any tips to add to the list?



Need a bit more?

Purifying your bedroom is great.  But, how about doing the same for your shower and bath too?
Make that first cup of jo in the morning (after that pure and restful sleep) a healthier one with these coffee tips.


white bedroom: photo credit: <a href="https://www.flickr.com/photos/cocokelley/2568198472/">coco+kelley</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc/2.0/">cc</a>
plant: photo credit: <a href="https://www.flickr.com/photos/jason-samfield/6777659403/">Jason A. Samfield</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>
candle: photo credit: <a href="https://www.flickr.com/photos/ccastro/1069414/">InspectedbyNo27</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nd/2.0/">cc</a>

Related Posts:

Tweet

Food Reward Friday

This week's lucky "winner"... profiteroles!!

Read more »

Related Posts:

Tweet

How to Make Your Best First Impressions

The connections that we form with others can play a big, big part in leading a healthy and meaningful life.  And, all those connections had to began somewhere, sometime. Those first impressions you formulated of someone and they of you may have given an indication of wanting to learn more . . .  or not. And, maybe those first impressions then led to some pretty great and lasting relationships . . . or not.

So, think back to your first impressions of those that are a large part of your life now. Were they off to a good start?  What about you? Do you think you gave a good first impression to them? Or, have you ever wished for a "redo" on those first encounters?

Studies say those first impressions are hard to erase.  Thus, with that in mind,  I gathered some commonalities of how some of those first impressions that have gone well not only for myself but what others have done with me to provide an especially positive experience. Read on and let me know what you think.

Bring Out Your Best: Nine Tips When First Meeting Someone

Perhaps these actions at social situations could help you bring out your best side and make a lasting impression of the especially positive kind:


1.  Smile warmly.

Who can resist an engaging smile? Not an overdone grin, but just "I am really happy to meet you smile."

2.  Keep the gaze.  

Don't look down or over there. And, a sure way to make someone feel annoyed and insignificant is to look over someone's shoulder searching the room at a party for someone else more influential to go to next. Nope. Look people in the eye with that warm smile and forget about the other people nearby.

3.  Be yourself.

It really is the easiest, is it not?  Don't pretend or put on airs.  And, besides, that can be exhausting, keeping up a disingenuous act that is usually quite transparent anyway.


4.  Stay there.

Be present where you are.  Don't keep checking your phone, or again, scanning the room.  Give that person your attention and get to know him or her a bit.

5.  Bear small gifts.

Going to someone house for the first time?  Perhaps bring a small gift.  A plant, some flowers, a baked good from a local bakery, fresh fruit from the farmers' market  -- they could all be appreciated and indicates thoughtfulness.

Don't miss this: Look at these great ideas for hostess gifts right here.


 6.  Prep 3 questions.

If you know you will be meeting someone new, think of three questions you can ask the person. Those questions can get the conversation going and trigger thoughts you may want to share as well.   Don't fire them off like an interview, though.  Just have them in your head and go with it naturally. You may want to only ask one.  It is best to think of questions without a no or yes answer. too, and never something too personal.


7.  Give freely.

If you have something nice to say about someone, by all means, share it.  If you are impressed by their design skills at their home, tell them.  You admire their work? Great. Tell them why.  Your comment regarding your common interest could further develop your connection. Genuine and kind thoughts are always appreciated, too.

Don't miss this:  Make your best friends and design your best social life with all the steps laid out to get it going right here.


8.  Follow up.

Always, always thank host and hostesses, of course. But, if you had a conversation going with someone and you offered to provide more information on the topic you were discussing (your talented handyman name and number, for example), don't let it slip. Make a note of doing just that in a timely manner.

Don't miss this.  Here is how to invite those new acquaintances over for a casual get-together.



9.  Remain open and repair . . . if necessary.

First impressions can be a great start, but despite what the studies show, they are not the end all.  If it did not go well with someone that you wish it had, I say, ask for a redo.  Just be honest and ask if you can start again.


Would you like to add to the list? Make some more suggestions or share a story about a first impression gone well or . . . not so well.  Please do.  I would love to hear!

Related Posts:

Tweet

Create Easy, Delicious Clean Eats All Day

We all need inspiration sometimes. And, I received just that in the kitchen when I reached for Clean Eats, a book I reviewed here. All of the dishes below come directly inspired by Dr. Junger's book. I have not enjoyed a cookbook as much as this one in a long time.

You can find the original recipes in the book. (See the page number next to the adapted recipe below.) But, I made a several changes and adapted them based more than anything on what I had already in my kitchen or my family's preferences.

Breakfast, Lunch and Dinner with Clean Eats

Wouldn't it be fun to have breakfast, lunch or dinner with Dr. Junger and his program staff to learn more about the clean eating approach? Or . . . we can create a bit of it right here at home.

Here we go -- a day of Clean Eats: breakfast, lunch and dinner!

First up, a great way to start your day . . .

The original recipe calls for pumpkin, which I think would be delicious, too.  However, I used plain mashed sweet potatoes I had from dinner the night before. I also took liberty with changing a few spices and the amounts around and used almond milk instead of coconut milk as that is what I had as well. I also warmed the blueberries in with the porridge to soften them a bit rather than creating a topping with them.

Overnight Quinoa and Sweet Potato Porridge With Blueberries

Adapted from recipe on page 43 of Clean Eats
Serves 2

Gather

• 1/2 cup quinoa
• 1 teaspoon fresh lime juice
• 1 cup unsweetened almond milk
• 1/2 cup sweet potato puree
• 1/4 teaspoon cinnamon
• 1/8 teaspoon Chinese five spice powder
• 1 teaspoon vanilla extract
• pinch of pink salt
• 2 tablespoons raw honey or maple syrup
• 1/2 cup blueberries
• Chopped pecans or walnuts, raw pumpkin seeds

Now do this

• Soak quinoa in 2 cups of water with 1/2 teaspoon lime juice overnight covered.
• In the morning, strain and rinse well.
• Combine quinoa with next six ingredient on list.
• Simmer for 15 minutes and stir frequently to prevent sticking.
• Add blueberries and cook an additional five minutes.
• Once cooked, stir in honey or maple syrup.
• Adjust seasonings and garnish with nuts or pumpkin seeds.

Second, let's move on to lunch . . .

Technically, this second dish was dinner AND lunch for my daughter and me.  It is a vegetarian main dish I made for us one summer evening when it was just the two of us at home for dinner that night. It made a great packed lunch the next day, too! Mediterranean food is a favorite at our house.  I wrote about the many benefits of that diet here and here.

I adapted this recipe quite a bit as well.  The original recipe calls for rice noodles, which I think would be nice but I used a gluten-free pasta that we like at our house (and we have tried many now). I also added quite a few more vegetables and cooked them a bit to soften them.  I also threw in some more fresh herbs I had and added a bit of cheese.

Mediterranean Noodles

Adapted from recipe on page 200 of Clean Eats
Serves 2 with leftovers

Gather

• 1 package Tinkyada Pasta Joy, spirals
• 2-4 tablespoons extra virgin olive oil - perhaps more
• 3 small organic zucchini, diced
• 2 garlic cloves, minced
• 4 cups or more organic cherry tomatoes sliced in half
• 1 organic yellow pepper diced
• 1/2 cup pitted and chopped olives of choice
• 10 - 12 fresh basil leaves slivered
• 1 teaspoon fresh oregano
• zest and juice of 1 large lemon
• 1 teaspoons pink salt
• freshly ground pepper
• 2 tablespoons fresh Parmesan cheese

Now do this

• Cook the pasta to package directions al dente .(So important, especially with gluten-free pasta)
• While pasta is cooking, saute zucchini, pepper and tomatoes and garlic in saute pan on low in 1 tablespoon olive oil to just soften a bit  - maybe10 minutes.
• When pasta has cooked, drain well.
• Toss pasta with 2 tablespoons olive oil in large bowl.
• Add vegetables and fresh herbs. Toss well. 
• Squeeze lemon juice and zest over the pasta as well as salt and pepper. 
• Sprinkle with chopped olives and cheese. 
• Taste and adjust seasonings.  Add more olive oil, if needed to moisten.

And, now dinner . . .

The third and last in the trio is a recipe that I think would be great for a fall evening as it has all those warm, fuzzy flavors that we seem to start craving right about now. You can make the chutney ahead if you like.  I adapted this recipe by using thin turkey cutlets rather than duck and added some vinegar to the chutney and substituted some fruits and spices. I also added some parsley and lemon to the mix.

Turkey Cutlets with Dried Cherry and Pear Chutney

Adapted from recipe on page 165 of Clean Eats
Serves 2

Gather

• 2 4-6 ounce pastured raised turkey scallopini cutlets
• 1 teaspoon pink salt
• 1/2 cup coconut flour
• ground fresh pepper

Chutney

• 1 pound ripe organic pears, chopped into small pieces
• 1 teaspoon chopped fresh rosemary
• 1 cup dried organic cherries
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• 1 and 1/3 cup water
• 1 tablespoon balsamic vinegar (I had a cherry balsamic vinegar but regular is fine)
• pinch of pink salt
• 1/4 cup raw honey or more

• 2 teaspoons minced parsley
• half a lemon

Now do this

• In heavy saucepan, place all chutney ingredients except for honey and simmer over medium heat until fruit begins to break down.
• Continue to simmer for 15 minutes or so.  Add water by the tablespoon if it gets dry.  You want this to be saucy.  
• Once fruit has softened and the flavors had melded, add honey and warm for a minute or two.
• Taste and adjust seasonings.
• Keep warm.
• Place coconut flour and salt and pepper in Ziploc bad and add turkey cutlets one at a time to flour.
• Saute each cutlet in heavy skillet with 1-2 tablespoons high heat oil like avocado oil until browned on each side.
• Serve each cutlet with several tablespoons of chutney on top and sprinkle with parsley and a squeeze of fresh lemon.

Have you tried any recipes from this book? If so, what was your favorite?




number 1 photo credit: photo credit: <a href="https://www.flickr.com/photos/lwr/38840453/">Leo Reynolds</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>
number 2 photo credit: photo credit: <a href="https://www.flickr.com/photos/lwr/46039833/">Leo Reynolds</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>
number 3: photo credit: <a href="https://www.flickr.com/photos/lwr/109143709/">Leo Reynolds</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>

Related Posts:

Tweet

Metabolic Effects of a Traditional Asian High-carbohydrate Diet

A recent study supports the notion that an 'ancestral diet' focused around high-starch agricultural foods can cultivate leanness and metabolic health.

John McDougall gave Christopher Gardner a hard time at the McDougall Advanced Study Weekend.  Dr. Gardner conducts high-profile randomized controlled trials (RCTs) at Stanford to compare the effectiveness of a variety of diets for weight loss, cardiovascular and metabolic health.  The "A to Z Study", in which Atkins, Zone, Ornish, and LEARN diets were pitted against one another for one year, is one of his best-known trials (1).

Dr. McDougall asked a simple question: why haven't these trials evaluated the diet that has sustained the large majority of the world's population for the last several thousand years?  This is an agriculturalist or horticulturalist diet based around starchy foods such as grains, tubers, legumes, and plantains, and containing little fat or animal foods.  Researchers have studied a number of cultures eating this way, and have usually found them to be lean, with good cardiovascular and metabolic health.  Why not devote resources to studying this time-tested ancestral diet?  I think it's a fair question.

Read more »

Related Posts:

Tweet