Your Circle of Health

What’s on your plate?

Teriyaki Tofu Don In Japan, tofu is most often eaten in its silken version, with just a hint of soy sauce. Firm tofu is a great alternative to meat thanks to its

I feel so empowered by this study that Dr. Kristie Leong MD shared on X! I got bloodwork done on Friday - my HbA1C (marker of long term blood sugar levels) is back down to where it was 8 years ago!

I have been actively working on getting stronger and that surely accounts for some of this good result (I’ve also decreased sugar intake and cut out alcohol).

Getting stronger is something that we can DO to protect ourselves from “lifestyle” diseases like diabetes.

I find this really inspiring and full of hope 🙏

Did you know that having a positive outlook about aging can actually add years to your life? “Yale researcher Dr. Becca Levy followed hundreds of residents older than 50 in a small Ohio town. The study found that median survival was 7.5 years longer for those with the most positive beliefs about aging, compared with those having the most negative attitudes,” explains Dan Buettner, explorer, National Geographic Fellow, and founder of Blue Zones. According to Levy’s research, looking forward to getting old also reduces the chances of heart disease, helps maintain strength and balance, reduces the chances of dementia, and keeps your memory sharp.

WHAT IS YOUR ATTITUDE TOWARD AGING?

Are you looking to make it simple but elegant? Summer Dinner Salads are fun to invent because there are so many fresh fruits, leafy greens and vegetables available. Here I’ve grilled some Peach wedges in Balsamic and Olive oil. On top of Arugula and fresh Mozzarella slices, all I had to do was whip up a quick Pesto using MINT (instead of Basil) for a pop of surprising freshness and topped it with toasted Pine Nuts. 🥂

10 Health Benefits of Walking | Fleet Feet Whether you walk 10 minutes every other day or an hour seven times a week, the benefits of walking transcend the increase in fitness you get from the activity.

"When we give ourselves over to the art of walking, we exist in the moment for no reason or purpose other than that of the experience alone, for the appreciation and apprehension of beauty. There is no purpose in this occurrence, only the immeasurable effect it has on our nerves, our body, our being. Woe the society that sees little or no value in this." —authors John Kaag and Susan Froderberg

Learn more by reading The Art of Walking (Without Distracting Devices): https://www.bluezones.com/2020/07/the-art-of-walking-without-distracting-devices/

THIS WEEK, TRY GOING FOR A STROLL FOR THE SAKE OF STROLLING (WITHOUT DISTRACTING DEVICES). Drop us a thumbs up in the comments if you plan to try it!

Does this summery fresh Arugula/Kale/Mango/Raspberry Salad look like the perfect Dinner on a hot evening? The Raspberry Vinaigrette and some Hazelnuts and Avocado on top make me think it will hit the spot tonight.

Take to a new level of tasty with these summertime Mango and Black Bean Tacos that make it easy to get your daily dose of beans, the cornerstone of every blue zones diet in the world. Get the full recipe and ingredient list: https://www.bluezones.com/recipe/mango-black-bean-tacos/

If you're looking for some easy, practical, and healthy ways to reduce stress in your life, check out today's newsletter from Dr. David Sabgir: https://walkwithadoc.org/2024/06/the-perfect-low-stress-day-2/

I traveled to a ‘Blue Zone’: Here’s how it changed my daily routines Traveling with my family to Guanacaste, Costa Rica, one of the world’s Blue Zones, was a life lesson in health and happiness for everyone. Category : Travel

July 2024 Part II-Beyond The Basics cohort has a few spots left! CHEF Coaching January 2025 Part II-Beyond The Basics registration is now live! Click here to learn more about the CHEF Coaching program and these upcoming course offerings. - https://mailchi.mp/instituteoflifestylemedicine/chef-coaching-10311087

Is walking actually a good exercise? How fast should I walk? How many steps should I take in a day? How do I stay motivated?

The healthcare experts at Walk with a Doc have created a Walking Guide to answer your questions, teach you about the power of walking, and support you as you develop and maintain a walking routine!

Download the guide for free on our website: https://walkwithadoc.org/walkguide

5 TIPS FOR BUILDING STRONG FRIENDSHIPS

Here are some tips from New York University psychologist Irene S. Levine, author of Best Friends Forever: Surviving a Breakup with your Best Friend.

1. Put it in your calendar.
Friendships are built not just on shared interests, but on time shared together. Levine suggests scheduling time for friendship just as you would any other routine that is important for health and well-being.

2. Face time.
It’s important to make time for phone calls, as well as in-person chats, coffee dates, and shared walks.

3. Remember big moments.
Celebrating milestones like birthdays and anniversaries with a phone call or card also supports friendships.

4. Build traditions.
Establishing rituals with close friends — an annual trip to the lake cabin or the beach, a monthly movie date perhaps — can also strengthen bonds.

Remember, it’s the quality of friendships that measurably impacts well-being: supportive, encouraging friends help boost health; draining relationships hurt health.

5. Beware the frenemy.
Then there’s the frenemy: the guy who throws great parties and is a lot of fun to be around, but who can’t seem to stop competing with you.

SHARE WITH US: WHAT WOULD YOU ADD TO THIS LIST?

Read more: https://www.bluezones.com/2011/09/5-rules-for-building-true-friendships/

YOU are here for a reason and you have a purpose. We need you to be present for yourself - always, in all ways. 🌸🌼🌺

Cardiologist David Sabgir always loves it when there are simple solutions to very important problems. Check out his tips for prioritizing your health in this week's newsletter: https://walkwithadoc.org/2024/03/prioritizing-your-health/

Keep it simple. More nutritious,un-processed, fresh, natural color, no packaging to dispose of, ready to eat whenever you’re ready…… and the benefits go on….