A fun and easy way to add variety to your diet is through citrus. The flesh of the citrus fruits provides fiber while the zest has higher concentrations of vitamin C; so important during cold and flu season.
There are the obvious menu additions such as having an orange for breakfast, or adding lemon slices to your water but try using the juice of an orange as part of your salad dressing. Whisk it with olive oil and toss it over fennel, and red onion slices.
Grate the zest of a lemon over steamed asparagus, or green beans.
Marinate chicken, seitan, or tofu with lime juice, chili paste and olive oil.
Have fun and get creative!
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We’re four days into the work week. The weekend is in sight but it’s too soon to close down shop. It’s time to give yourself a break. If you think you can’t carve ten minutes out of your day then you probably need it more than you realize.
Ten minutes to read. Ten minutes for a soothing eye mask or hand massage. Ten minutes to write a note to a friend or take a walk around the block. Ten minutes for prayer, meditation or playing an instrument. Ten minutes to play with your pet, have an unhurried conversation with your partner or child. Do the thing you know will help you recharge.
The only rule is that it be something that you enjoy…not a catch-up task.
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The Total Health Makeover places strong emphasis on nutrition of course. Proper digestion is a very important part of that equation, which is why Marilu has been cautioning us for years to slow down, chew well and savor our food. Adding to the nutrition benefits of this advice, the American Journal of Clinical Nutrition recently announced that people who chew each mouthful of food 40 times consumed 12% fewer calories than those who counted only 15 “chews”.
Just one more reason to trade in “fast” food for real meals.
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It’s all about simple addition. Add up the money you spend on food or activities that have the potential to harm and you know what you might find hiding under that sum? Your motivation !!
The cost of a sugary drink, or drive by doughnut, might add up to 50 dollars at the end of a month. That could be the cost of a gym membership, a new hairstyle (to boost your confidence level) some new gear to keep you warm on a winter walk, a fun afternoon at the health food store, or 5 classes here at Marilu.com!!
The increased exercise, the healthy foods on your plate, and the new knowledge in your arsenal will equal more energy, and better health.
Cutting back on your bar bill by interspersing your drinks with a glass of water will help keep you hydrated and save you even more money.
Nicotine is clearly addictive AND expensive; a health robber in every sense of the word. If you can find the most effective means to kick this one to the curb you will save BIG bucks. New wardrobe bucks! Vacation bucks!
Getting healthy can make you physically and FISCALLY fit !
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We normally use this space to include a meatless dish each Monday, so you may be surprised to find a chicken recipe here. We realize that not everyone visiting this site is vegetarian or vegan and we want you to know that this community is here to help you make healthy choices no matter where you are in your health journey.
1 organic free range chicken (3-3 and 1/2 pounds) rinsed and giblets removed
4 garlic cloves, peeled
6 fresh rosemary sprigs (plus extra for garnish)
3 Tablespoons extra virgin olive oil
2 teaspoons kosher salt
Freshly ground black pepper
Preheat the oven to 400. Pull the fat from inside the chicken and discard. Set the chicken in a small roasting pan and put the whole garlic cloves under the skin in the meatiest part of the chicken. Stuff the chicken with 3 rosemary sprigs. Pour the oil over the chicken and sprinkle it with the salt and pepper to taste. Rub the oil and seasonings into the chicken. Tuck 3 rosemary sprigs under the chicken.
Roast the chicken, uncovered, basting occsionally, about 1 hour, or until the juices run clear. Remove the rosemary from the chicken and from the pan. Carve the chicken and put the pieces on a platter. Garnish with fresh rosemary sprigs. Skim the excess fat from the roasting juices and add salt and pepper to taste. When serving spoon a little of the pan juices over the chicken.
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“CHANGE YOUR THOUGHTS AND YOU CHANGE YOUR WORLD.”
Norman Vincent Peale
Today make a conscious decision to change one thought, or one habit. One small change can be a new, healthy, beginning!
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This comes just in time for the more extreme temperatures some of you are facing. Beginning February 6th we’re launching another brand new class here at marilu.com. We’re going to get hot and steamy in the kitchen.
Comfort doesn’t have to mean “cushion”. One pot meals and soup recipes will fill the need for hearty fare and they’re also a great way to include lots of vegetables and wet foods in your diet.
Think; Whole Foods for Total Health !
If you’re considering membership this would be a great time to check out the members area. Please post any questions you may have about this, or any of our classes.
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Don’t leave your family and friends behind when you embark on your health journey. If you’ve got a household, or social network, that’s resistant to change try to identify why they aren’t receptive.
Are they afraid that they’ll be living on tofu and celery? There are so many delicious meals, and recipes, right on this site, that are packed with flavor AND nutrition.
Are they worried that they’ll have to find time for a punishing work out every day? Everyone has something that they enjoy. Don’t make exercise a chore…find the fun.
Are they tired of the lectures? Be honest with yourself. We can all be guilty of being a little “hard hitting” when we’re excited. Think about backing off and living as an example. Let your gusto speak for itself.
Join the conversation here at Marilu.com. Many people have dealt with this situation successfully and would love to share what works. Post questions and share tips. We’re all getting healthy together.
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The Total Health Makeover is a plan that enables you to live your life !! It’s about TOTAL health and what’s healthier than sharing a meal with good friends? Here are some tips to help you maintain a healthy lifestyle AND an active social calendar:
- Check out the restaurant’s menu on line and familiarize yourself with the dishes.
- Call ahead to ask about substitutions or to special order a vegetarian or vegan selection. (This is surprisingly easy and especially helpful in banquet situations such as weddings and business functions.)
- Make no apologies. Order what you want according to your own priorities. It’s your life to live.
- In order to stay hydrated have two glasses of water for every alcoholic beverage.
- Ask for a take away container at the start of the meal. Packing up half of an oversized serving will make you less tempted to finish it off .
- Check out the appetizers for healthy selections which, when paired with a salad, would be suitable as a meal.
- If there’s music hit the dance floor. You’re not the only one there who hasn’t been professionally trained. Move and have fun!
- Remember WHY you’re out. You could always eat at home. You’re there for the company so take your focus off the food and enjoy the conversation and the friendships.
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Budgeting means different things to different people. It’s not just about money.
IT’S ABOUT PRIORITIES !
Are you budgeting your time and money with your health in mind?
Are you spending your money in the produce aisle or in the pharmacy?
Are you spending your time on the couch or on the move?
Take a look at your financial budget and your calendar and make at least one change today. If you need a complete overhaul this is the first step. If you’re already doing this try to make one change anyway..tweak it a little to keep things fresh!
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