We’re always talking about how much money you can save by choosing a healthier lifestyle.  This clip from Delish.com gives you some specific advice on how to do this.  Members will recognize much of this information from our January class. 

 While we don’t agree with their take on oils (they mention only two as acceptable and the Total Heatlh Makeover is more inclusive than that) the other information here is well worth viewing.   I suppose you might say that you could “take it to the bank.” 

Along with better tasting foods, more energy, a kinder approach to the environment, and spending less on over the counter meds and doctor visits, a healthy lifestyle saves you money at the check out line.  Immediate gratification.  What can YOU do with the money you save?

http://www.delish.com/recipes/cooking-recipes/taste-of-place/?v=45868766-b516-41ee-9f14-b7461f15f02d&from=en-us_msnhp

2 Tablespoons extra virgin olive oil

1 cup chopped sweet onion

3 stalks celery, chopped

4 carrots, chopped

2 cloves garlic, through a press

1 (16 ounce) package lentils

6 cups vegetable broth

2 cups spinach or kale

Heat oil in Dutch oven.  Add onions, garlic, celery and carrots and saute until vegetables soften.  Season with salt and pepper. 

Add vegetable broth and lentils.  Cover and reduce heat to simmer. 

Simmer for approximately 30 minutes, remove lid and cook an additional 15 minutes, stirring frequently, until lentils have softened.  Adjust seasonings.

Stir in spinach or kale in the last five minutes.

Serve with crusty bread and a tossed salad.

We are four weeks into the new year.  By now most New Years resolutions are either a habit or a memory. 

If you made resolutions that you haven’t kept today is amnesty day.  Give yourself a break and forget about sweeping declarations.   When it comes to setting goals there is no deadline. Forward motion is really all that matters in your health journey. 

JUST KEEP ON MOVING !

There have been some amazing stories in the spotlight lately about plant based diets and their healing properties.  Most notably President Clinton has shared the benefits of embracing veganism. 

You don’t need to jump in with both feet today to begin to experience these benefits.  But you COULD start taking some baby steps towards better health beginning right now. 

Take a few minutes to read these testimonials recently published in VegNews, and also citing one of our favorite organizations, The Physicians Committee for Responsible Medicine (PCRM)

http://vegnews.com/articles/page.do?pageId=4122&catId=7

If you’ve had success with a plant based diet in your own life we’d love to hear from YOU !

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!

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.

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.

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 !

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.

“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!