‘Choose you’ with a healthy brown rice bowl

If you are feeling the effects of the holidays, or just want to find a new or improved way to care for yourself and those you love, this week is an excellent opportunity.

Perhaps you had good intentions at the beginning of the month and didn’t follow through, or you’ve decided you may as well not change at this stage in life. I’m here to tell you it is never too late to “choose you.”

A strong focus on plants is a fantastic way to start. Most of us worry about how we will absorb enough protein if we don’t eat as much meat, dairy, or eggs. Plants are loaded with protein.

If you aren’t sure how to start, or think you might not even like plants, begin with something simple like steel-cut oats or rolled oats with unsweetened plant milk, and sweeten it with your favorite fruit. Sliced bananas topped with cinnamon over a warm bowl of oatmeal is very satisfying.

For lunch, try a grain bowl, such as the toasty brown rice bowl in this recipe. White rice may be substituted if you desire. Top it with roasted, or even raw, veggies. I like to add a few slices of toasted almonds, as well.

Dinner can be a big, baked Russet potato topped with steamed broccoli, or sauteed mushrooms, and a beautiful salad. Or save some of the rice and make a pot of pinto beans to serve with it. Enjoy some diced avocado, tomato, red onion, and black olives over it. Keep a few of these simple ingredients around for quick meals and even add a sourdough roll or slice of whole grain bread.

Soon, your body will feel the kindness you are showing it. Areas of inflammation will begin to reduce, alleviating pain. And if you feel you could release a few pounds, you will also see the scale move downward, as long as you are not adding too many nuts, nut butters, and avocados to your meals.

I’m not a nutritionist but living this lifestyle has made me very happy. I do lots of research based on actual studies. You may have noticed a new list of “best”

diets circulating, as it often does with each new year. It seems four of the top five diets are highly focused on plants. Be sure to use unprocessed, unrefined, whole ingredients. Hold back on oil (use a good non-stick skillet), added sugar, and salt. I often use a little spritz of avocado oil spray, but most of the time it is not needed at all. Also eliminating artificial sweeteners will be best. Date syrup may be used to sweeten when needed, or the occasional pure maple syrup.

Adding a 20- to 30-minute walk is recommended, and you can do this indoors when the weather is inclement. Or a few chair exercises can work wonders. Doing a little weight resistance exercise a few times a week will really round out our activity, and our bodies will thank us.

I hope you have a fabulous 2024. I’ll be starting each day with thoughts of gratitude for each of you and for the wonderful ways we have to care for ourselves and those around us.