How can you boost your mood naturally through the foods you consume?

IMPORTANT:  THIS BLOG DOES NOT CONTAIN MEDICAL ADVICE ONLY GENERAL HEALTH INFORMATION.  PLEASE CONSULT YOUR DOCTOR FOR SPECIFIC MEDICAL ADVICE.

Whether you are feeling the "Monday blues" or have been diagnosed with "depression" you may have noticed that there is a connection between how you feel and what you eat.  If you haven't made this observation yet you can begin a monthly journal writing down all foods and drinks and how you feel throughout the day.  This is one of the best ways to begin to understand your individual triggers.  For example, you might notice that you become more "down" just after breakfast and just before dinner.  Or you may notice every time you eat fast food your well being suffers.  Once you gain awareness around your individual health story you can apply some basic principles of diet for a healthy mind and body.
1. Eat whole foods.
2. Drink water only.
3. Eat a variety of colors--referring to fruits and vegetables.
4. Eat more vegetables than any other food group.
5. Eat a small amount of healthy fats every day--avocado, nuts, seeds, olive oil, coconut oil, butter.
6. Avoid processed foods.

After journaling your mood and diet for one month, apply these 6 principles for three months.  Then journal your mood and diet again for one month and see what has changed.

"Health is a journey, not a destination."  When making changes to the underlying cause of health ailments it can take some time.  A diamond doesn't shine overnight.  The stone must be collected, then cut, and finally shaped through multiple stages of polishing.  The final result is beautiful but it takes time and effort to get there.

Dr. Michelle Klein and Denise Forster are available for nutritional consultations in office and via phone/Skype.  You may call 516-466-1045 to schedule an appointment.

Technology and Mindfulness

Last night after a group meditation, a discussion transpired about "mindfulness" around technology.  Technology, like anything has its pros and cons.  How often are you at a restaurant and you or someone you are with are checking their phone while dining with other people?  Have you ever seen or been part of a group of two or more diners who are ALL on their phones at once?  How often are we with our children and are looking at our phones rather than noticing what they are doing?  How often do we check our phones for the latest update on Facebook, Twitter, text message, e-mail, etc.?  Why are we behaving like this?  Is it out of boredom, distraction from loneliness or sadness, or fulfilling an addictive need?  Is it because our job requires us to be tethered to our e-mail at all times?  Most of us have certain practices that we live by, possibly determined by our culture, religion, or personal beliefs.  Do we choose to "be present" in our life?  Do we choose to engage with others in a meaningful way?  If so, let's think twice the next time we reach into our pocket or handbag for our phone in that reflexive manner.  Perhaps ask ourselves if we are authentically looking for something we need such as directions or information or if we are escaping the moment with distraction. 

"When we maintain a peaceful state by creating balance in our every day lives, we are more able to tolerate change."

We just "survived" Winter Storm Juno and although some people were affected more than others there were all sorts of emotions flying around.  For many, they were disappointed by the underwhelming storm after the media had suggested we were having a storm of epic proportions!  What do we do when things don't go the way we expect them to?  Do we get disappointed, angry, upset?  Do we appreciate that "things happen for us, not to us?"  Do we see the change in events as a negative or as a positive?  When we maintain a peaceful state by creating balance in our every day lives, we are more able to tolerate change.  What are some ways to achieve a greater level of balance?  First, recognize which areas of your life feel out of balance.  Give yourself what you need to address those areas.  For most of us, there are 5 major areas we need to focus on to achieve more balance in life.  

1. Sleep.
2. Exercise.
3. Eat foods that nourish your body.
4. Journal.
5. Give gratitude.

When I went to see Dr. Klein for health issues dealing with fatigue and stomach issues...

When I went to see Dr. Klein for health issues dealing with fatigue and stomach issues, she put me on a food plan…this required me to eat 5 meals a day, that included, protein, any and all types of vegetables, and grains that included only all types of squashes, yams or sweet potato and quinoa.

So to follow this plan I needed to organized myself and lesson the time to prepare the 5 meals a day program…my idea was to prepare in advance to lesson my time in the kitchen, so after purchasing my vegetables, I would chopped them and place them in food containers, to have them ready and on hand when it was time to eat…

I would wash some of the vegetables before chopping, except broccoli, cauliflower, kale or spinach…those I’d wash before eating, but store in containers as well…So here is a step by step instruction on how to prepare.

First peel carrots then chop however you choose.

Washed and chop Zucchini

We use a veggie wash that’s a mix of vinegar and water

I use green and red peppers to my mix, you can choose whichever vegetables you like…

Preparing broccoli and string beans

The finish product, now when I’m ready to cook I just take what I need.

I do the same with Spinach and Kale…this lasts me about a week.

Cauliflower, Beets, Carrots and Greens in Mate Tea

Cauliflower, Beets, Carrots and Greens in Mate Tea

4 cups water

3 mate tea bags

5 carrots

3 large beets

1 cauliflower

1 handful of the following: kale, beet greens, swiss chard

Boil water with tea bags until the tea has extracted.  Remove tea bags and add all vegetables to liquid.  Simmer until vegetables are tender.

Serve with a mixed green salad topped with avocado and green sauce.

Sweet Potato and Lentil Stew

Sweet Potato Lentil Stew center stage
served with Steamed vegetables and Salad topped with Green Sauce

Purification Approved

Sweet Potato and

Lentil Stew

1 tbsp olive oil

10 scallions

6 stalks celery

2 medium sweet potatoes or yams diced

1 tsp paprika

½ tsp nutmeg

½ tsp cumin

¼ tsp cinnamon

2 cups dry organic lentils

4 cups water

In a large pot on medium heat sauté onions, celery, sweet potatoes and spices in olive oil until tender on low heat.  Add lentils and water and stir to combine ingredients.  Bring to a boil and then reduce heat to low and simmer for about 25 minutes or until sweet potatoes and lentils are soft and liquid has been absorbed.

Whole Roasted Beets with Green Sauce

Roasted Beets over Sauteed Beet Greens

topped with Green Sauce

 

Wash beets and trim greens.

Arrange beets on a baking dish and drizzle with grape seed oil and sprinkle your favorite herbs. 

Bake at 400 degrees for about 1 hour.

 

While the beets are roasting saute beet greens, scallions and shreaded carrots and cook until tender.

assemble roasted beets ontop of sautee and top with green sauce and ENJOY!!