Health & Wellness in January

Healthy Eating

Eating healthy, isn’t dieting. All foods can be part of a healthy eating plan when eaten in sensible amounts.

Everyone can benefit from eating more fruits and vegetables, which are full of vitamins, minerals and fiber, not to mention most are low in fat and calories. Some even have compounds that may help prevent heart disease, high blood pressure and some types of cancer.

Healthy eating takes some planning and an effort to include a variety of foods on your plate. Here are some easy ways to add more fruits and vegetables to your meals:

    • Mix it in: Add fresh or frozen berries or a sliced banana to cereal or yogurt. Put apple slices in your oatmeal. Blend bananas, berries or oranges with fat-free or low-fat yogurt or milk for a healthy smoothie anytime.

    • Pile 'em on: Add lettuce, tomato, cucumber, onion or bell peppers to sandwiches. Put extra veggies on your pizza, such as mushrooms, peppers, spinach or broccoli.

    • Blend in: Add vegetable purée to soups, stews and stir-fries.

    • Close at hand: Keep carrot sticks, celery and other veggies handy for snacks. Buy them pre-sliced so they're ready when you are.

    • Sweet treats: Have a fruit for dessert. Try baked apples or pears with cinnamon, or have fresh berries or melon with vanilla yogurt.

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Calculating your body mass index (BMI) is a quick way to learn whether or not you're at a healthy weight for your height.

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Good nutrition is essential…but, eating right can be a challenge. Here are resources available to help you improve your health.

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You can fit mini workouts into your day anytime. Try some of these pocket pick-me-ups, or create some of your own!

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Hike & Thrive is a partnership with Save Mount Diablo. Go to their website to find guided hikes in our own backyard.

Exercising/Stretching
Interested in taking a class about Healthy Eating, Stress Management, or Tai Chi? Take a peek at Kaiser Permanente's
classes on kp.org. Many classes are open to non-members.

Featured Recipe by Dr. Preston Maring

Walnut, Pear and Gorgonzola Salad

Ingredients

2 heads of butter lettuce or lettuces of your choice
3/4 cup walnut halves
1/2 clove garlic
2 Tbsp vinegar (1 each of raspberry and red wine or 2 of balsamic)
3 Tbsp walnut oil
3 Tbsp canola oil
Salt and freshly ground pepper
1/2 cup crumbled gorgonzola or blue cheese
2 pears (red D’Anjou if possible), cored and cut lengthwise in eighths
Watercress for garnish

Directions

Separate the lettuce leaves. Toast the walnuts in a preheated 325° oven for 5 minutes. Purée 1/4 cup of the toasted walnuts and garlic. Add the vinegar(s), salt and pepper. While whisking or pulsing in a kitchen device, add the oils.

Toss the leaves with the remaining 1/2 cup walnuts, vinaigrette and gorgonzola. Arrange on four plates and top neatly with pear slices, watercress and any remaining salvageable bits of gorgonzola from the bowl. This is good.

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