August 2023 Newsletter 7 Ways to Feel Re-energized for a Fabulous Summer

August 2023 Newsletter

 

7 Ways to Feel Re-energized for a Fabulous Summer

 

Take a journey without ever leaving your home this summer as you lean into these heart-healthy recipes. 

 

The lighter, summery ingredients in the food recipes are easily digested. 

Eat them for dinner, and rise the next day feeling revitalized and ready to make solid, health-forward choices that keep you accountable for your optimal health plans. 

 

You can use these breathing techniques anywhere. 

Take a break on your next walk or city stroll. 

Set a timer for 5 or 10 minutes, and explore how you feel after using 4-7-8 Breath or Loving Kindness Meditation. 

 

Rejuvenate this summer using these best practices. 

Chill, knowing the benefit of this trip will last a lifetime.

 

4 Epic Summertime Recipes

 

 

• Mediterranean Quinoa Salad

 

This Mediterranean quinoa salad is chock-full of fresh veggies that marinate in a bright, new dressing. Make this easy vegetarian dinner recipe ahead of time as a healthy lunch option.

Active: 15 mins Total: 45 mins

Servings: 6

Nutrition Profile: Egg Free, Gluten-Free, Vegetarian, Nut-Free, High Calcium, Soy-Free, Bone Health, Healthy Aging, Healthy Immunity, Low Added Sugars

 

Robin Bashinsky

Source: EatingWell.com, February 2020

Ingredients

 

• ½ cup extra-virgin olive oil
• 6 tablespoons red-wine vinegar
• 3 tablespoons chopped fresh oregano
• 1 ½ teaspoons honey
• 1 ½ teaspoons Dijon mustard
• ¼ teaspoon crushed red pepper
• 3 cups cooked quinoa, cooled (see Associated Recipes)
• 2 cups thinly sliced English cucumber
• 1 ½ cups thinly sliced red onion 
• 1 cup halved grape tomatoes
• ½ cup halved pitted Kalamata olives
• 1 (15 ounce) can no-salt-added chickpeas, rinsed
• 1 cup crumbled feta, divided
• 3 cups baby spinach (about 3 ounces)

 

Directions

 

• Step 1
  Whisk oil, vinegar, oregano, honey, Dijon, and crushed red pepper in a large bowl. Add quinoa, cucumber, onion, tomatoes, olives, chickpeas, and 1/2 cup feta. Cover and refrigerate for 30 minutes.
• Step 2
  Add spinach and gently toss to combine. Sprinkle with the remaining 1/2 cup feta and serve immediately.

 

Associated Recipes

Basic Quinoa

 

Nutrition Facts

Serving Size: 1 1/2 cups

Per Serving: 472 calories; protein 12.1g; carbohydrates 39.1g; dietary fiber 6.9g; sugars 7.4g; fat 30.1g; saturated fat 7g; cholesterol 6.3mg; vitamin a iu 2268.3IU; vitamin c 16mg; folate 75.9mcg; calcium 209.1mg; iron 3.3mg; magnesium 106.6mg; potassium 393.3mg; sodium 608.8mg; added sugar 1.5g.

 

 

• Chickpea Tuna Salad

 

 

This chickpea tuna salad with capers, feta, and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just keep the spinach separate and dress the salad right before serving).

Active: 20 mins Total: 20 mins

Servings: 4

Nutrition Profile: Egg Free, Gluten-Free, High-Protein, Nut-Free, Omega-3, Soy-Free

Julia Levy

EatingWell.com, November 2021

Ingredients 

• 2 tablespoons lemon juice 
• 1 tablespoon nonpareil capers, rinsed and chopped
• 1 tablespoon finely chopped shallot
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 1 (15 ounce) can no-salt-added chickpeas, rinsed
• 1 (6.7 ounce) jar oil-packed tuna, drained
• 1 cup halved cherry tomatoes
• 1 cup thinly sliced English cucumber
• ½ cup crumbled feta cheese
• 2 tablespoons chopped fresh dill
• 3 tablespoons extra-virgin olive oil
• 3 cups baby spinach

 

Directions

• Step 1
  Stir lemon juice, capers, shallot, salt, and pepper in a large bowl. Let stand for 5 minutes.
• Step 2
  Meanwhile, toss chickpeas, tuna, tomatoes, cucumber, feta, and dill in a large bowl.
• Step 3
  Whisk oil into the lemon juice mixture until fully incorporated. Mix 5 tablespoons of the dressing into the chickpea mixture; toss to coat.
• Step 4
  Add spinach to the remaining dressing in the large bowl; toss to coat. Divide the spinach evenly among four plates; top each dish with 1 1/4 cups of chickpea mixture. Serve immediately.

To make ahead

Prepare through Step 3 and refrigerate in an airtight container for up to 1 day.

Nutrition Facts

Serving Size: 3/4 cup spinach & 1 1/4 cups chickpea mixture

Per Serving: 357 calories; fat 19g; cholesterol 30mg; sodium 555mg; carbohydrates 23g; dietary fiber 6g; protein 21g; sugars 3g; niacin equivalents 6mg; saturated fat 5g; vitamin a iu 1869IU; potassium 505mg.

 

3. Salmon Rice Bowl

Credit: Ali Redmond

Recipe Summary

Active: 15 mins Total: 25 mins

Servings: 2

Nutrition Profile: Dairy-Free, Diabetes Appropriate, Gluten-Free, Healthy Pregnancy, High-Protein, Nut-Free

Ingredients

• 1 cup instant brown rice
• 1 cup water
• 4 ounces salmon, preferably wild 
• 1 teaspoon avocado oil
• ⅛ teaspoon kosher salt
• 2 tablespoons mayonnaise
• 1 ½ teaspoons Sriracha
• 1 ½ teaspoons 50%-less-sodium tamari
• 1 teaspoon mirin
• ½ teaspoon freshly grated ginger
• ¼ teaspoon crushed red pepper
• ⅛ teaspoon kosher salt
• ½ ripe avocado, chopped
• ½ cup chopped cucumber
• ¼ cup spicy kimchi
• 12 (4-inch) sheets nori (roasted seaweed)

 

Instructions

• Step 1
  Preheat oven to 400ºF. Line a small rimmed baking sheet with foil. Place salmon on the prepared pan. Drizzle with oil; season with salt. Bake until an instant-read thermometer inserted in the thickest part registers 125ºF, 8 to 10 minutes.
• Step 2
  Meanwhile, cook rice according to package directions. Mix mayonnaise and Sriracha in a small bowl; set aside. Whisk tamari, mirin, ginger, crushed red pepper, and salt in another small bowl; set aside.
• Step 3
  Divide the rice between 2 bowls. Top with salmon, avocado, cucumber, and kimchi. Drizzle with the tamari mixture and the mayonnaise mixture. Mix the bowls, if desired, and serve with nori.

 

Nutrition Facts

Serving Size: 1 bowl

Per Serving: 481 calories; protein 18g; carbohydrates 47g; dietary fiber 6g; sugars 3g; added sugar 1g; fat 25g; saturated fat 4g; mono fat 10g; poly fat 9g; cholesterol 37mg; vitamin a iu 1177IU; vitamin b3 niacin 8mg; vitamin b12 2mcg; vitamin c 14mg; vitamin d iu 1IU; vitamin e iu 3IU; folate 94mg; vitamin k 45mg; sodium 687mg; calcium 41mg; iron 2mg; magnesium 101mg; phosphorus 166mg; potassium 747mg; zinc 2mg; omega 3 fatty acid 2g; omega 6 fatty acid 7g; niacin equivalents 10mg; selenium 22mcg.

4. Kale & Avocado Salad with Blueberries & Edamame

Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.

 

Source: Diabetic Living Magazine, Summer 2020

Recipe Summary

Active: 20 mins Total: 20 mins

Servings: 4

Nutrition Profile: Diabetes Appropriate, Egg Free, Gluten-Free, Healthy Pregnancy, Vegetarian

Ingredients

• 6 cups stemmed and coarsely chopped curly kale
• 1 avocado, diced
• 1 cup blueberries 
• 1 cup halved yellow cherry tomatoes
• 1 cup cooked shelled edamame
• ¼ cup sliced almonds, toasted (see Tip)
• ½ cup crumbled goat cheese (2 ounces)
• ¼ cup olive oil
• 3 tablespoons lemon juice
• 1 tablespoon minced chives
• 1 ½ teaspoons honey
• 1 teaspoon Dijon mustard
• 1 teaspoon salt

 

Instructions

• Step 1
  Place kale in a large bowl and, using your hands, massage to soften the leaves. Add avocado, blueberries, tomatoes, edamame, almonds, and goat cheese.
• Step 2
  Combine oil, lemon juice, chives, honey, mustard, and salt in a small bowl or a jar with a tight-fitting lid. Whisk or shake well.
• Step 3
  Drizzle the vinaigrette over the salad and toss to combine.

Tips

To make ahead: Wash, stem, and chop kale, cook edamame, toast almonds, and make vinaigrette (Step 2) up to 1 day ahead and refrigerate.

Tip: To toast sliced (or chopped) nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.

Nutrition Facts

Serving Size: 2 cups

Per Serving: 368 calories; protein 10g; carbohydrates 21g; dietary fiber 8g; sugars 9g; fat 29g; saturated fat 5g; cholesterol 10mg; potassium 692mg; sodium 674mg.

3 Transformative Breathing Techniques 

The breathing practices below will help relieve stress and toxins from the body.

 

 

• 4.7.8 Breathing

 

Take a breath for a count of 4. 

Hold it at the top for 7. 

Release the breath to a count of 8. 

 

Repeat 4 times. Increase to 8 times. Take a break. Feel the strength in your lungs.

 

• Kapalabhati or Belly breathing

 

Sit with your back straight, in a relaxed mood.

Place your hands on your knees with straightened elbows. 

Relax your stomach and exhale quickly and forcefully with your abdominal wall. 

Repeat this for two sets of 10-60 breaths.

Kapalabhati encourages focus on the exhaling process and not the inhale. 

Release anything that isn’t serving you. 

 

This can also be done in other places, like standing in the shower!

 

 

• Loving Kindness Meditation

 

 

This meditation technique is a way to spread compassion to others. It has a profound effect on the meditator as well. 

Here’s a quote attributed to the Buddha: “You can search the entire universe for someone more deserving of your love and affection than you are yourself, but that person is not to be found anywhere. You deserve your love and affection more than anybody in the universe.” 

A quality of generosity, regard, and concern is developed, benefitting both the meditator and their recipients. 

 

Please find a quiet place and devote 10+ minutes to this practice. 

Calm the mind, adjust the body comfortably, and allow your thoughts to drift away like clouds in a gentle wind. 

 

Have these four phrases below written on paper that you can use during your practice. 

 

May I be free from danger.

May I be happy.

May I be healthy.

May I live with ease.

 

Read the first one and think deeply about filling your body, mind, and aura with loving kindness. Imagine what that would feel like, what a world would look like if you were completely free from danger. 

Take a moment, minute, or several minutes to visualize life without internal or external dangers. 

 

Then, continue with each phrase and imagine your happiness, health, and ease-filled life. Sit with those feelings. See what it feels like. 

 

Offer these four concepts to: 

 

~ Yourself

~ A Loved one

~ A mentor or benefactor-someone who has brought goodness into your life

~ A neutral person-the checkout person at the post office or someone you see on your daily walk

~ A difficult person-this is my favorite one. I did this with someone at work, and our relationship changed. He wasn’t aware that he was part of my meditation practice, and after a while, I could remove or reduce some of the difficult feelings I had toward them. 

~ All beings-

 

At the end of your meditation time, notice differences in your body, mind, and spirit. Journal about what comes up for you. 

 

Buddha outlined eleven particular benefits of Metta: 

 

1. You sleep well. 
2. You awaken easily.
3. You enjoy pleasant dreams.
4. People love you.
5. Celestial beings (devas) love you.
6. The devas protect you.
7. You’re safe from external dangers.
8. Your face is radiant.
9. Your mind is serene.
10. You will be unconfused at the moment of death.
11. You’ll take rebirth in the higher, happier realms.

 

Please put a variety of these breathing techniques into your calendar. 

Check it off when you’ve finished ☺️☺️😘😊😊 

 

Coming up ~

I’ll be taking a break in August as we spend precious family time in New England. 

For the majority of September, we will spend celebrating our 40th wedding anniversary (a year early!) on a trip of a lifetime. 

 

Stay in touch! I’ll be on social media and answering emails.