BE YOUR BEST YOU
The Keys to Living Your Best Life
GET COZY THIS FALL WITH A HEALTHY, VEGETARIAN/VEGAN FRIENDLY SOUP
Savory Red Lentil Soup
Whether you are craving a seasonally inspired meal or in ned to clear out your fridge, this soup is packed with tons of nutrition and flavor! It will a crowd pleaser.
Red lentil benefits: high in protein and fiber, good source of iron, and numerous vitamins.
Savory Red Lentil Soup with an *Optional Twist
Section 1: List of Ingredients
3 cups of red lentils
½ cup diced onion
½ diced bell pepper
1 tablespoon olive oil
1 tablespoon all-purpose seasoning (i.e., Badia)
1 tablespoon garlic jalapeño seasoning
1 tablespoon turmeric
2 cubes vegetable bouillon
1/4 stick unsalted butter or vegan butter.
1 gallon water
*Optional Twists:
- For veggie lovers: add your favorite veggies (i.e, chard, kale, spinach, eggplant, etc.)
1 chopped zucchini
1 chopped squash
Rough chopped bok choy
- For the spicy lovers: add your favorite hot pepper(s).
1 Scotch bonnet pepper
Jalapeño
Red chili flakes
Section 2: Let's Get to Cooking
Prep:
Chop and/or dice produce
Rinse red lentils 1-2x, strain off excess starch.
Instructions:
Warm the olive oil in a medium sized stock pot.
Once the oil is simmering, add the diced onions and bell pepper. Sauté until tender. *For carrots and/or celery lovers, add here.
Add in desired seasonings, herbs, and spices. Cook until fragrant, while stirring constantly.
Pour in water, vegetable bouillon cubes or vegetable stock. Stir contents, then raise heat and bring mixture to a boil.
Reduce to medium heat, and pour in the red lentils. Partially cover pot with lid, gently simmer until lentils are tender. * For spicy lover, add in desired peppers.
Add in chopped veggies, cook until softened to your liking.
Taste and season to final satisfaction.
Serve while hot. Keep leftovers in the refrigerator for 4-5 days or place in freezer for several months (defrost before serving).
R.E.A.L. TALK
About Physical Health
According to the CDC, physical activity helps us in many ways, including improved brain health, weight management, health risk reduction, strengthened bones and muscles, and improved ability to do everyday activities [1].
This is not new information, yet we still do not make our physical health a priority. Often, we talk about how unhealthy we feel or look and how busy our schedules are. Are we going to complain or take ownership in creating meaningful resolutions? How about both :)
R: RECOGNIZE
Recognize Barriers
Here’s where the complaining can start...and end. Recognize what’s keeping you from doing physical activity. Time? Desire? Boredom? Lack of confidence? Once you've identified those things, move to the next step.
E: ENCOURAGE
Encourage Yourself
Encourage yourself against the barriers. Know that you are more than capable and avoid shaming yourself!
Time - What can I do to make this work for my schedule? I know that I can give at least x minutes!
Desire - What will motivate me to start, continue and stay consistent? Maybe it's new workout gear or ensuring physical independence for when I’m 65 years old.
Boredom - How can I make this enjoyable and not a burden? Let me use this time to catch up on that podcast!
Lack of confidence - How can I feel most comfortable during exercise? Don’t compare yourself to Mr. Toosmalltshirt or Miss Fitnessmodel. If anyone is so captivated by the weight I push (or try to) or the speed I jog (or try to), they can come help me or ask me for suggestions.
A: ASSERT
Assert Yourself
Now it’s time to be confident in yourself and stay confident by creating attainable goals. Translate where you needed encouragement into a goal that works for you.
L: LET'S GO!
Get To It
This does not have to be perfect, just intentionally start somewhere! Then get your A (ttainable goals) going. If physical activity is already part of your lifestyle, then be REAL with yourself to set new goals or be REAL with someone else to help them get moving.
Take a walk to your nearby, sidewalk-accessible destination.
High knee it to the mailbox.
Hold a plank on commercial breaks.
Create an exercise plan based on your fantasy football players' points (eg, QB points = number of push ups; RB points = number of squats or lunges; Kicker points = time stretching; TE points = burpees, WR points = miles to jog/bike/elliptical).
Be creative!
REPRESENTATION AND VACCINES
Pfizer & Moderna
We've heard the sentiments..
"These vaccines target black people"
"I don't want to be a test subject"
With so many opinions, what's fact?
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