Happy Women’s Health Week 5-8 to 5-14

Happy Women’s Health Week 5-8 to 5-14

In honor of Mother’s Day (and Women’s Health Week), take some time to put yourself first. Many of us wear multiple hats- wife, mom, co-worker, manager, sister, friend, daughter. We’re pulled in way too many directions and it can take its toll on our health. Below are a few reminders to s l o w down and just BE:

1. Make time for a real meal. Admit it- many of your “meals” are in the car, at your desk or off your kids’ plate. Take a minute to think about where your food came from. Chew it. Taste it. Enjoy it!

2. Go to bed! As women, we’re always tempted to do “just one more thing” before hitting the hay. Lack of sleep (<7 hours) not only wrecks your skin, but can also raise cortisol (a stress hormone that's linked with diabetes, obesity and heart disease). Poor sleep can also impact fertility. 3. Drink more water. You hear it all the time, but still wake up dehydrated or feel fatigued in the afternoon. Buy yourself a water bottle or “sippy cup” with a straw. This may make it easier to consume more water. Aim for 8 cups (2 liters) per day.

4. Limit caffeine. While I love a good cup (or two) of Joe in the morning, sipping on coffee, energy drinks or diet soda all day may lead to dehydration and insomnia. Switch to decaf after 2:00 and try seltzer water if you like carbonated beverages.

5. Make peace with your body. Quit comparing yourself to friends and neighbors. We’ve all got beautiful traits to celebrate- strong arms, supple skin, expressive eyes, baby-baring hips! Stop the negative self-talk and say something positive about yourself EVERY DAY. You may be surprised at how good it makes you feel.

Heart healthy “pizza” soup

Heart healthy “pizza” soup

In an effort to celebrate heart health month and Valentine’s Day, while juggling the necessity of a few vegetarian meals for lent (Fridays only, we’re not overly strict here), I came up with this simple recipe that I dub “pizza soup”. It’s a combo platter of spinach, white beans, tomatoes and spices. What could be easier and more nutritious?

This recipe is not only high in fiber (11 grams, thank you very much), it’s also a great source of protein, vitamin C, potassium and cancer-fighting phytochemicals. You can use any canned white beans you have on hand (Navy, Great Northern, Cannellini), fresh or frozen spinach and canned tomatoes. I use low sodium chicken broth, but vegetable broth would work great, too. Top with shredded Parmesan or Asiago cheese and served with a rustic, crusty bread, you can’t beat it!

1 can diced tomatoes (15 oz can, keep liquid)
2 cans white beans (drained and rinsed)
6 cups chicken or vegetable broth
1 box chopped frozen spinach
1/2 onion, chopped
1 clove garlic, minced
1 Tbsp. oregano
1 Tbsp. basil
1 tbsp. rosemary

Place tomatoes, onions and garlic in a large pot and simmer on low heat until vegetables are soft. Add broth, spinach, beans and spices and continue to simmer on low heat until soup thickens (~one hour). Serve with shredded Parmesan or Asiago cheese and your favorite crusty bread.

Makes 8 servings. Nutrition Facts per serving: 194 calories, .8 grams fat, 13.7 grams protein, 34.5 grams carbohydrate, 11.3 grams fiber, 107 mg sodium

Use your noodles

Use your noodles

I keep waiting for the low carb diet fad to go away and truly wish it would. While there’s lots of “anti-carb” people out there, they may not realize that many whole grains contain more antioxidants and phytochemicals than fruits and vegetables. Yeah- that’s right. The germ, endosperm and bran of a plant contain nutrients like vitamin E, selenium, zinc and other chemicals scientists are still studying. Our bodies crave carbs to fuel muscles as well as secreting serotonin- the key to a peaceful, happy brain. I understand limiting white bread, enriched white rice and cookies, but there’s no reason to shun quinoa, whole wheat pasta, wild rice or bulgur. These are all loaded with appetite-killing fiber, which also promotes healthy bacteria production in the gut. Remember- your gut is key to keeping your immune system robust and healthy. Limit portion sizes if you’re trying to “manage your waist”. Come on people, use your noodles.

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