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Strong Tower Radio

Balanced Living

Bob Benson

Vicki Griffin

Life After Loss Part 1

Creating Connections Part 1

Creating Connections Part 2

Wes Peppers

Engineered For Success

Evelyn Kissinger

Health In a Hurry Part 1

Health in a Hurry Part 2

Hearts on Fire Part 1

The Buzz on Beverages Part 1

The Buzz on Beverages Part 2

The Entertainment Trap

These Doctors Still Make House Calls Part 1

These Doctors Still Make House Calls Part 2

Ron Kelly

Super Foods That Fight Cancer Part 1

Super Foods That Fight Cancer Part 2

Who Can I Trust? Part 1

Who Can I Trust? Part 2

Life After Loss Part 2

Alcohol: Why Not? Part 1

Exercise, It Goes to Your Head Part 1

Exercise, It Goes to Your Head Part 2

Healthy Weight Helps

Hearts on Fire Part 2

We're talking about quick cuisine, health in a hurry.

My special guest is Evelyn Kissinger, the Nutrition Director of Lifestyle Matters, and my name is Vicki Griffin.

And as we were talking on the break, Evelyn, the scripture came to our mind of John 10, 10.

The thief doesn't come except to kill, to steal, and to destroy.

But Jesus has come that we might have life and have it more abundantly.

And part of that abundant life is making choices that add to mental, physical, and spiritual health.

Every day as we make those choices, it actually gives us life.

And as we make those choices, we are going to enhance the joy in our life, the pleasure, even the freedom, so that we're not bound into having to have those sugars or caffeine or whatever, but we have freedom of choice.

And today we're focusing on better meals and quick.

So we've been talking about breakfast before the break, and now let's talk about some super sandwiches and some lunch choices that are going to actually help our brain to stay focused, keep our mood calm, lower stress, and help us to get through the challenges of every day.

So when we're focusing on a lunch, A lot of people do like a soup or a sandwich for lunch.

And if you're focusing on a sandwich, 1 of the most important parts would be to have a good whole grain bread.

So if you're eating out, ask for the whole grain bread.

If you're making your own, taking your lunch with you, which can be a great idea.

When we take our lunch, we typically have better choices that we're making at home.

So when you choose a bread, choose 1 with some good fiber in it, at least 2 to 3 grams of fiber in a slice.

And I know people that love to do jigsaw puzzles, and they always begin by putting the framework together and then you know how to put all the pieces inside.

So what I hear you describing, Evelyn, is a framework of healthy choices.

So focusing on a whole grain of some sort, healthy dietary fats, and you can break that down for us, plenty of garden vegetables, including beans and legumes, getting at least 15 grams of dietary fiber in a meal, and plenty of beautiful color.

I know for myself, as a person that does a lot of sedentary work, I make sure I get my exercise every day, but because of that I have to consider the volume of food that I eat.

And so sometimes, many times actually, the type of grain that I will choose might be in the form of a wrap or a tortilla or a pita pocket, and then stuffing it with a lot of great vegetable choices and then a signature protein.

Yeah, some of the things I think that is very common that people enjoy are maybe hummus, something like that.

But as you say, concentrating on putting some fresh vegetables, all kinds of different vegetables.

You could use shredded carrots even in it, and some cucumbers and tomatoes and green peppers.

There's a section in our book that we wrote together called Foods for Thought, and that's the name of the book, but there's a section in that book I really love.

It's called 3 Cheers for Salad, Raw Raw Raw.

And I know that for myself, to help my mental engine to purr instead of ping, I include just about every day of my life some kind of mixture of raw chopped vegetables, either in a wrap or a pocket or making a salad, and then adding that protein component.

And it's really nice that you can go to the store and get teriyaki mixes or kale mixes that have a variety of vegetables, including sliced Brussels sprouts.

Now that may make you cringe, but you've talked about learning new taste experiences and how to season these foods and enjoy those new choices.

And it actually changes the cortical area of the brain responsible for taste.

That's right, your taste buds will change as you enjoy healthier foods and making a salad can be so easy.

The mixes, adding some spinach to it and a really simple dressing is just twice as much lemon juice as olive oil and then adding some kind of a salty taste and if you like garlic some minced garlic in there and it's fresh and it is very complementary to the salads maybe sprinkling it with some seeds some sesame seeds or sunflower seeds.

A surprising element and a great salad is beans.

Just 1 cup of beans, about 15 grams of fiber.

You're getting gum fibers that are going to help to control blood sugar, lower the insulin spike that happens, and then there's this thing called a postprandial dip.

You don't get into that afternoon slump and you'll have that energy.

Talk about going for a walk right after that lunch meal, a 10-minute walk, what that's going to do.

Yeah, especially for diabetics, but for all of us, it's a smart choice.

I was a part of a research project for reversing diabetes, and in 2 weeks, we saw a significant reversal of diabetes, and that was including beans.

We offered beans at every meal, Along with everything else, but there was an offer of beans along with the cereal and the fruit and the grains and nuts and seeds.

But we had the beans were offered at every meal and a 10-minute walk after every meal, and it significantly lowered blood sugars.

But this is good for all of us because it really helps with brain health when your blood sugars are in order.

And so some of those healthy fats, you named 1, putting a little drizzle of that extra virgin olive oil.

It has 31 different antioxidants, including hydroxytyrosol, which softens arterial walls, avocados, olives.

So to enjoy the beautiful, boundless variety that God has given us in what you call the Department of Defense.

The Department of Defense, that's in your produce area.

And some other protein sources would include garden patties, meatless menu options.

And the easy peanut butter and fruit spread sandwiches.

Being sure to tote water and enjoy it between meals to stay well hydrated.

That's going to keep alertness and help aid digestion and prime your appetite for the next meal.

Yeah, trying to get at least a couple of glasses of water in between breakfast and lunch is a really smart idea.

Right, So let's talk a little bit about being supper savvy and how to eat out on the go.

Well, 1 of the things I love to do is when I'm making a meal is to make extra.

So I'm preparing more at this meal so that I'll have a starter for the next meal so that every meal is not starting from nothing.

So if I'm making a big pot of beans, I make enough that's gonna last for a few different meals.

Or brown rice, I'll cook a large amount of that.

Or quinoa, and then I use it different ways the next time.

It really helps speed up preparing meals.

Well, it's really nice to have your rougheds ready and to also have some things in the freezer that you can just pull out and use.

So when you make that quinoa or brown rice, I go to a dollar store and get the little storage containers and I will freeze individual servings and it's so helpful to just pull it right out.

And when I buy the mixed packages of raw veggies that I would use in a salad, if it's a few days and I haven't used it up I'll make a nice broth out of it and you have a great base for making a vegetable soup, and all of these things are freezable and affordable.

We're less likely to be caught off guard and unprepared.

There's a phrase that you love, It's called HALT.

HALT, yeah, avoid being overly hungry, anxious, lonely, or tea-tired.

And having good meals and having, just planning ahead so that you're not starving.

If you walk in the house after work and you're absolutely starving and you have no idea what you're going to prepare, then that sets us up for going for things that maybe we later regret.

And so I hear you talk to people all the time about how having that great breakfast, that moderate lunch, it reduces the need for any kind of late night eating or heavy supper.

I say to the people that we have an opportunity to speak with is, what are you going to do at night, build a bridge?

And so what happens is having this big meal at night is going to spike blood sugar, it reduces the quality of sleep, so immune factors don't work as properly, memory consolidation doesn't happen as well, the cancer-fighting agents, and you just don't sleep as well, and you don't wake up with a good appetite.

That's right, and you're not going to burn as many of those calories that you have just eaten.

There's a difference, as we mentioned earlier in the program, there's a difference in the way the body handles calories throughout the day.

So planning meals, again, looking at that puzzle framework.

Planning meals around easy soups, brown rice, beans, potatoes, or a whole grain pasta recipe, using leftovers to make a vegetable soup or casserole.

What about some of the instant foods that we could have on hand for that quick meal that we need to get made?

Well, the instant brown rice, something like that, or quinoa works very quickly.

Even frozen vegetables, you know, sometimes it's easy to just pull out a few of the frozen veggies.

Canned beans, yeah, it's great if you cook all these things from scratch or have them fresh, but they're still very healthy to have canned beans or frozen veggies.

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Series

Balanced Living

Health in a Hurry Part 2

Transcript

Parent Series

Sponsor

Recorded

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Healing Foods of the Bible

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The Evolution from Head to Tails

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