It’s much easier for us to sit around watching TV and eating hoagies and pizza than it is to actually cook every night. And we’d much rather drive to the store than walk, even though the supermarket may just be right around the corner. 

First Lady Michelle Obama is absolutely on point when she talks about parents being so stressed out that it’s easier not to have to cook every night. But it’s really quite simple to join in her quest to fight childhood obesity, which requires some discipline and planning on our part. By making simple lifestyle changes in our daily routines, we can automatically lead healthier lives. 

Nine Daily Steps to Better Health 

1. Prayer
2. Breath
3. Water
4. Nourishment
5. Exercise
6. Positivity
7. Love
8. Work
9. Charity

Many factors contribute to the fact that as a nation, Americans just aren’t healthy. In general, we are too fat, too sedentary and too lacking in basic health regimes like drinking enough water. We also eat too much and should learn to eat less as we get older. 

We eat too much meat, especially in communities with people of color where meat – especially pork – plays a prominent role in the diet. My family’s southern roots meant their merciless lambasting of me when I decided to quit eating pork back in 1974.I think the pig is one of the filthiest animals on the planet and will never eat it again. 

In addition, animals actually aren’t  the most efficient way to get protein anyway because  meat usually includes a fair amount of  fat – not to mention hormones if they aren’t grain-fed. We eat some meat in my family, particularly lamb and chickens, that are fed on the ground, but we never eat meat every day. 

Not even twice a week. In between meat days, we eat fish, tofu and beans. The wonderful thing about the latter two is that they are also much cheaper than meat. 

Many people think that if you don’t eat meat then you won’t have a good source of protein, which is absolutely false. There are many other higher-quality sources of protein such as soy, beans or legumes. There’s nothing more nourishing on a cold winter day than a good cup of hot bean soup, which  is full of both fiber and protein. Soup is also a good place to use leftovers like vegetables. 

The other day I was looking for something to do with my leftover (homemade) salsa, sweet potatoes and collard greens, and decided to make a delicious bean soup that was simple to put together. 

Navy Bean Soup  

Ingredients 

3 cups dried navy beans, soaked for at least three hours and rinsed well 

5 cups filtered or spring water 

1 large cooked sweet potato 

3 cups fresh leftover salsa 

1  tsp salt 

1 tsp black pepper 

3  tbs Virgin olive oil 

3  cloves of fresh garlic, chopped 

1 cup baby carrots 

Leftover collard greens and the pot liquor 

1 cup Yukon potatoes, skinned and diced 

Directions 

Bring water to a rolling boil. 

Add beans, reduce heat to low-medium and cover 

Cook for 2 ½  hours, stirring occasionally 

Add both potatoes 

Heat olive oil (be careful not to burn) and saute garlic until lightly browned 

Add seasonings, salsa, greens and carrots 

Pour entire mixture into beans and stir. 

Simmer on low until all ingredients have softened and assimilated 

Allow soup to rest covered for five minutes before serving with a side of seven-grain toast or cornbread

Related posts:

1. Get heart-healthy and lose weight
2. Healthy Mac ‘n Cheese
3. The mysteries of soy and tofu

Consistently, I observe that people whose carts are stuffed with pre-fab food are more likely to be fat and so are their children. They buy sodas and snacks, and plenty of frozen food, yet choose few live fruits and vegetables. They also eat way too much meat, no two ways about it.

Obesity is a real problem in this country and it seems that Americans are  getting fatter by the day.

Our lives move fast, and we keep  everything  on speed dial, so who has  time to cook? We prefer frozen pizza and waffles, or drive-through windows because we’re busy, they’re easy and kids love them. We eat too few vegetables and choose convenience over healthy. Who wants to spend two hours cooking when five minutes at the drive-through can feed the family instantly?

But they certainly aren’t healthy. Getting a handle on our fatness  means changing unhealthy habits, there’s no magic bullet diet or a supplement. The real deal is that although fast food is convenient, we might as well be eating cardboard. No matter how happy we are that it makes our lives easier the rule is that if it’s frozen, it’s dead and therefore has no sustainable qualities.

First Lady Michelle Obama gets this, and has focused her attention on projects that inspire America to get healthy. Her goal to fight childhood obesity began the moment she hit the White House, and she had a huge vegetable garden planted there. She wants to leave something sustainable after her husband leaves office  that helps people develop healthy habits to last them a lifetime. Mrs. Obama is  talking about much more than eliminating Mickey D’s. She’s also targeting the freezers in our kitchens that are filled to the brim with frozen convenience foods.

In reality, we don’t  have to eat Taco Bell to have quick and easy food. Burritos are simple to make. Even my youngest and pickiest daughter, who is happiest with pasta and chicken, loves my veggie burritos. If I say vegetarian burritos on any given day she is game. And I think I’ve finally figured out that one reason she likes them so much is because she can roll them herself and choose the ingredients she wants. That makes her feel like she’s in control, which is an important goal for any teenage girl.

Vegetarian Burritos  (12)

Ingredients 

• package of soy crumbles
• 1 ½ cups dried black beans
• ½ cup chopped white onion
• ½ cup finely diced yellow pepper
• 1 ½ cups  fresh chopped vine-ripe tomatoes
• 3 cloves fresh crushed garlic
• ½ tsp sea salt
• 3 tbsp Cajun seasoning
• ½ tsp fresh ground black pepper
• ¼ cup fresh chopped cilantro
• 1 dozen large tomato/basil sandwich wraps
• 1 cup grated  Monterey Jack cheese
• ½ cup fresh grated Parmesan cheese
• 1 cup fresh salsa
• ¼ cup virgin olive oil
• aluminum foil

 Directions 

• Soak black beans in five cups of water  for 3 hours.
• Rinse the beans and boil in 5 cups of water until soft (about 2 hours). Drain and set aside.
• Mix dried spices together and set aside.
• Heat oil in a  dutch oven or large skillet.
• Sauté garlic, onions, peppers and fresh cilantro for five minutes. Remove from pan and set aside.
• Scrape bottom of pan, re-distributing the essence.
• In the same pan, brown soy crumbles, which will absorb the oil quickly.
• Add dried spices, beans, onions and peppers and tomatoes. Cover and simmer on low heat for 15 minutes.
• Mix cheeses and set aside.
• Place the sandwich wraps in stacks of 3  in foil.Warm in 400 degree oven until steam lifts when you open them.
• Spoon 2 tbsp fresh salsa down the middle of a wrap.
• Sprinkle ¼ cup cheese mixture.
• Add 1/4 cup soy mixture.
• Fold the bottoms of each wrap about 1/2 inch and then roll tightly vertically.

Related posts:

1. Heart-healthy beans
2. Healthy Mac ‘n Cheese
3. The mysteries of soy and tofu

There are no excuses for any of us not to lead healthy lifestyles, especially when we have the knowledge,  like  I  do, having studied health and nutrition for decades. With five children ages 13-31, it takes quite a bit of hard work to stay in shape, and I must admit that I do need to drop at least 20 pounds of excess weight, especially around my waist line, which seems to have disappeared.

But having a healthy lifestyle really isn’t as hard as it seems, it mostly requires discipline.

One  challenge that every writer has is that our field is extremely sedentary. But I also love to eat, and getting exercise in requires a lot of discipline and a routine schedule.  I find that by starting with small steps, I’m more motivated.  So my exercise actually starts in the bed every morning.

Instead of leaping right up, I now start my stretching before my feet actually hit the floor. Then I move into the Salutation to the Sun which is a Yoga movement.

The Salutation To The Sun  is one of the best exercises around.  It not only gets the heart rate up but also flexes and tones every part of the body.

And if you master it, you’ll be hooked.

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