My word for the week = wellbeing
Our Wellbeing Wednesday post this week, focussing on healthy living for a healthy home, body and soul, is from the wonderful Sally Marchini from Marchini Nutrition. Sally also works with me at my charity, Diabetes Counselling Online. Her service Marchini Nutrition, is a dietitian service set up to help all those suffering from or at risk of diabetes and coeliac disease and she is well placed to give all of us advice about healthy living, eating and wellbeing.
Based in Swansea between lake Macquarie and the Pacific Ocean, Sally is an Accredited Practising Dietitian (APD) who combines professional qualification with personal experience to give her a unique insight into the issues faced by people living with either or both of these potentially debilitating conditions.
Like me, Sally was diagnosed with Type 1 diabetes as a child, and has lived with the condition for more than three decades. Then in 2004 a routine blood test indicated low serum iron levels and a subsequent endoscopic biopsy confirmed the diagnosis of coeliac disease. Following this life-changing diagnosis, Sally’s quest for knowledge of nutrition and dietetics really took off with a passion to help others in similar circumstances. In addition she is a keen advocate of healthy eating and lifestyle for all of us.
Sally was doing her morning background reading last week that comes up through her multitude of emailed newsletters she receives every day, when she came across an article written by David Katz MD about different types of saturated fats. One paragraph jumped out at her that she says is a brilliant summary of what our focus should be when considering a healthy diet.
“Choose wisely — foods close to nature, mostly plants — and you will avoid a host of ills, from the wrong kinds of fat, to excesses of sugar, salt, starch and calories. By choosing wholesome foods, you construct a wholesome diet — with a good chance of adding both years to your life and life to your years. Vegetables, fruits, whole grains, walnuts, almonds, lentils, beans, seeds, olives, avocados and fish are all among the foods most decisively recommended for health promotion and all are low in saturated fat. That is by no means their only virtue, but it is among them.”
By choosing wholesome foods, you construct a wholesome diet! Just so true! Sally finds that if she can avoid processed foods (actually not too hard to do) her health goes into overdrive and people constantly comment on how well she looks. She always laughs and say it’s because she eat loads of veggies, but it’s really no laughing matter!
Whole grains, legumes, a variety of fresh vegetables, low-fat dairy, yummy nuts and some lean proteins provide plenty of variety for meal choices and will improve your overall wellbeing And with healthy wellbeing you can achieve anything!
Recipe for Winter Wellbeing (from The Stone Soup)
Simple Minestrone Soup
From ‘5 Ingredients 10 Minutes‘.
The recipe below gives instructions for a stove top, but there’s no reason you couldn’t whip it up in your work microwave. The suggestion from the Stone Soup blogger, Jules Clancy, is to skip the garlic and just pop the zucchini, beans, and tomatoes in a microwave safe container and nuke until it’s hot.
Enough for 2
1-2 cloves garlic, peeled & finely sliced
1 medium zucchini, finely sliced into coins
1 can tomatoes (400g / 14oz)
1 can cannellini beans (400g /14oz), or other white beans
4 tablespoons pesto, to serve
1. Heat a few tablespoons olive oil in a large saucepan.
2. Cook zucchini and garlic over a medium high heat for a few minutes, or until the zucchini is starting to soften.
3. Add tomatoes, beans and the juice from the cans. Simmer for another 5 minutes or until the zucchini is cooked through.
4. Taste and season.
5. Serve hot with pesto on top.
vegan / dairy-free – replace the pesto with a handful of torn basil leaves or some basil oil and a handful of toasted pinenuts.
different veg – replace the zucchini with cavalo nero or cabbage as per the note above.
more substantial – add a few handfuls of cooked short pasta such as penne or add a few handfuls of torn rustic sourdough or ciabatta – a great way to use up stale leftover bread.
tomato alternative – replace the canned tomatoes with tomato puree or passata or commercial tomato pasta sauce, you’ll need about 1 1/2 cups.