January 1, 2021 | Issue 1 |
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Happy New Year from Plant Based TeleHealth!! |
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The team at Plant Based TeleHealth sincerely appreciates you becoming part of our community in our first year or service. We wish you and your family a joyous New Year filled with health, happiness and peace. We have big plans for 2021, and are grateful for your trust and confidence as we continue to grow. It means everything to us.
Thank you,
Anthony Masiello, Laurie Marbas, MD, Chris Miller, MD, and Michael Klaper, MD
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The Physician's Perspective |
What we eat matters. This seems more true now than ever. Every bite we put into our mouths affects our nutrient status, microbiome, cellular function, and current and long-term health. As a plant-based physician, I have the great honor of witnessing this every day.
Chronic illnesses, such as heart disease, diabetes, autoimmune disease, headaches, arthritis, asthma, and eczema are greatly affected by what we eat and how we live. Even how well our immune system functions and our response to viruses are affected by our food choices.
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I’ve made a few observations over the past years as a plant-based physician that I’d like to share:
- Eating a well-designed, plant-based diet really does have the power to prevent and reverse many chronic illnesses.
- Good gut health is vital to good overall health. Addressing this early on can lead to more rapid, improved results.
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Most people can eat more dark leafy greens.
- There’s no one right way to make changes. Some people benefit by jumping all in and overhauling their diets; others, take one small step at a time. Both can lead to creating new habits and significant health improvements.
- Never underestimate the healing power of taking time to rest, unwind, laugh, and play (yes, even as adults).
- People are resourceful, resilient, and surprise even themselves sometimes.
With the start of the New Year, I challenge each of you to step up your own nutrition plan, eat more greens, and set health goals for the New Year.
What new habits are you creating? Do you have resources you can call on? Do you have a vision of your healthiest self? This is a good time to show off your resiliency. With this, you'll likely surprise yourself this year with improved health and more joy! Happy 2021!
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Habit Change in the New Year! |
Habit change is tough. The good news is that there are ways to increase your chances of being successful!
A few months ago Dr. Marbas, Dr. Miller, and Dr. Klaper shared many thoughts on how to successfully make habit changes in this webinar.
Now is the perfect time to revisit the webinar or read below for the highlights! What healthy habits would you like to create this year?
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There are certain elements that, if present, will help you create new habits that stick. These include:
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Motivation - You have to want to change. You need to be ready to put in the work.
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Prompt - Something has to prompt you to change. Think about the real reason for your change. The prompt will be different for different people. By identifying the reason, you'll be more likely to be successful.
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Ability - To make a change, you need to know how to do it. This is where education and resources from a doctor can be helpful. Set yourself up with the tools to make the change.
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Growth Mindset - As you work to create new healthy habits, make sure you are in a growth mindset. A growth mindset one that is focused on progress and taking steps toward improvements. You don't need to focus on perfection to succeed. It's better to focus on each small improvement. Try keeping a journal to identify small wins each day. Even celebrating the fact that you didn't give up is a win!
As you set about creating new habits, remember that everyone "falls off the wagon" at some point. If or when this happens, take a moment to focus on the exact scenario and play it out in slow motion. Use it as an opportunity to identify what exactly pulled you in the wrong direction. This will help you make a plan to avoid the same pitfall repeatedly. Let us know what new habits you're working on this year. We're here to support your journey!
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Chickpea Sweet Potato Curry with Kale
This is a real crowd-pleaser that you can enjoy yourself and proudly serve to anyone looking for a delicious meal. The fact that it’s healthy, and packed with nutrients, is just an added bonus!
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Ingredients:
- 4 medium sweet potatoes, cut into cubes
- 2 yellow onions, diced
- 4 cloves garlic, minced
- 4 tsp ground cumin
- 4 tsp curry powder
- 4 tsp garam masala
- 1 tsp chili powder
- 1/2 tsp cayenne pepper (to taste)
- 1 (28 ounces) can fire-roasted diced tomatoes (blended smooth)
- 3 (15 ounces) cans garbanzo beans (chickpeas), rinsed and drained (reserve liquid)
- 1 1/2 cup peas, frozen are fine
- 1 bunch kale, chopped
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Instructions:
- In a food processor or blender puree, 1 can of chickpeas into a thick hummus-like consistency, using the reserved liquid as needed.
- Sauté the onions and garlic in a large pot, adding water as needed to prevent sticking
- Once the onions are translucent, add all of the seasonings and stir into the onions
- Add more water, about a 1/4 cup, creating a paste-like consistency with the spices and onions
- Add the cubed sweet potatoes, tomatoes, peas, garbanzo beans, and pureed garbanzo beans
- Bring everything to a simmer and cook for 25 minutes, until the sweet potatoes soften
- Stir in kale, and cook for another 5 minutes until done
- Serve and enjoy!!
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