Denver Bar Association
September 2013
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Wellness Brief: I just don’t have Enough Time to EAT HEALTHY … or … DO I ?

by Lorraine DAversa

 

Editor’s note: Wellness Brief is a monthly column that will look at all aspects of health and living well, and will offer tips on how to bring well-being into your daily life. 

 

M


any of us lament about not eating healthy and eating too many unhealthy foods. In this month’s installment of the Wellness Brief, we are going to help you kick-start your way to recapturing your health and youth and truly be Fit to Practice!

We come in all shapes and sizes; having different metabolisms, activity levels, and genetics. Regardless of our differences, according to the Centers for Disease Control and Prevention, those who eat adequate amounts of fruits and vegetables are less likely to develop chronic diseases and live longer, healthier lives. HOWEVER, many of us do not eat enough vegetables or fruits, or any at all. Instead, with our busy schedules, we find ourselves eating the immediately available highly sugared, salted, and processed foods.

Consider veggie and fruit juices and smoothies (VFs) as an alternative to those unhealthy snacks and meals. VFs are an easy way to increase the amount of vegetables and fruits in your diet. Is there a way to make something healthy taste better than fresh lawn clippings? You bet there is! Here are some tips for preparing your VF’s:

Myth: You must eat meat to get
essential amino acids. Wrong!

Why it’s busted: Plant protein is not inferior to animal protein and they provide us with all of the essential amino acids. The World Health Organization recommends that we get 5 percent of our calories from protein (6 percent if you are pregnant). The typical Western, Standard American Diet (SAD) contains 10-35% protein. “ Most plant foods, except fruit, supply at least 10 percent of calories from protein, with green vegetables averaging about 50 percent.” [Joel Fuhrman, MD] Furthermore, “To put things in perspective, human breast milk is 5 percent protein and is consumed by a baby who is doubling in size while only consuming that food.” [Matthew Lederman, MD and Alona Pulde, MD]

 

1. Get a juicer or blender. Even if you can only afford the cheapest blender or juicer buy it now and get started NOW !

2. Sweeten up your greens with fruit. Add your favorite fruit and a carrot to sweeten up your greens and mellow out the taste. Try 1/3 fruits and 2/3 vegetables.

3. Go fresh and buy organic. Fresh means more nutritional value and tastier juices. Organic means healthier drinks because they weren’t sprayed with chemical pesticides.

4. Leave skins on when juicing vegetables because that is where much of the nutritional value is housed.

5. Vary your ingredients. Be creative with your VFs; let your imagination run wild.

When I first met DBA President Dan McCune, he was not someone who ate vegetables, or many fruits for that matter. However, for over a year now, Dan eats vegetable and fruits every day in his watermelon-based green smoothie. "I was always concerned about not eating enough vegetables. I am relieved to know that now I am probably healthier because I eat vegetables and fruits everyday as I drink my smoothie. It’s so simple. I highly recommend everyone getting into the habit of drinking a VF every morning," said McCune

There’s no hard-and-fast rule on creating vegetable and fruit smoothies and juices. You can try different fruits and vegetable mixes. Get used to the taste and experiment with the variety of flavors and sensations. But don’t take my word for it: Grab your blender or juicer and make your very own creation. Enjoy! D

Check out Lorraine’s video downloads at bit.ly/11leRDF. In one of her videos, she makes her Glowing Green Smoothie.

Whole Food, Plant-Strong Recipe of the Month: Glowing Green Smoothie
Ingredients:
• 1 organic banana (or 2 cups of watermelon)
• 2-3 handfuls of organic romaine lettuce or kale
• 2 handfuls of organic spinach
• ½ an organic cucumber
• 1 organic apple
• ½ fresh organic lemon
• Small handful of organic cilantro or parsley
• 1 teaspoon of Chia Seeds (optional)
• 1 teaspoon of Hemp Hearts (optional)
• 1 -2 cups of filtered water and/or ice (for smoothies)
 

Please send your favorite Whole Food, Plant-Strong Recipe to Lorraine DAversa at lorraine@attainyourvision.com. Each month, we will select one recipe to appear in The Docket. The winner will receive a $25 gift certificate to Whole Foods Market.
The winner of this month’s $25 gift certificate to Whole Foods Market for her delicious, plant-strong and nutritious Zucchini Quinoa Boat recipe is Klaralee Charlton, J.D., LL.M. of Katz, Look & Onorato, P.C. Look for Klaralee’s Zucchini Quinoa Boat recipe in next month’s Docket.


Lorraine DAversa is a nutritionist, lifestyle coach/consultant, and marriage and family therapist. She may be reached at lorraine@attainyourvision.com. Find me at www.AttainYourVision.com; https://twitter.com/LorraineDAversa; https://www.facebook.com/lorraine.daversa; YouTube: bit.ly/11leRDF



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