Soul Kitchen
8 9
Eat a healthy breakfast each day. An apple sliced and dipped in cashew or almond butter is a simple delicious way to start the day if your time is limited.
Limit cheese and dairy desserts because they can cause a mucus build-up in your system. Try apples or other fruit desserts instead. Try substituting coconut, organic soy or
almond milk instead of cow’s milk when preparing sweet po- tato or pumpkin pies. These nondairy milks are also delicious in cakes.
10 11
of sugar.
This might be a BIG ONE for some, please cut out the HAM and BRISKET. Ham is full of unhealthy fat and sodium. Brisket is full of unhealthy fat and it is hard to
digest. Choose Organic Turkey (not turkey injected with chemi- cal seasoning) and fish for your main proteins. Organic Turkey is generally moist and has a better flavor. Make sure you stuff your turkey with lots of onions, celery and fresh herbs and use sea salt instead of regular table salt.
12 1
If you are alone or lonely do something for someone that can’t help themselves. Volunteer to serve at a soup kitchen, visit a nursing home or a relative or friend
that has been sick or shut in. Being thankful and bringing joy to someone else should always lift your spirits.
Essentials for people with Diabetes, High Blood Pressure, Cancer and other Illnesses:
Limit animal protein but include wild caught salmon in your meals if you are not a strict vegetarian or vegan. Salmon contains healthy fats that can benefit a person with
diabetes, cancer and cardiovascular disease. Also eat beans and brown rice for protein. These foods are high in fiber and contain other nutrients.
Alcohol, traditional eggnog and punch can add many calories to your meal. Be wise and cut back on drink- ing your calories. These drinks are also generally full
4 5 6
7 8
9 DO NOT EAT HAM or BRISKET PLEASE!
Drink plenty of high quality water and please do not consume alcohol (alcohol dehydrates the body and is high in sugar).
Include lots of onions, garlic and ginger in your season- ings. All are good for these conditions. Ginger is great for digestion. Drink ginger tea after your meal to help your
digestion.
If you have bloating and gas you might want to try natural enzymes from the health food store to help digest your food which can help energy.
Make sure you eliminate daily. Try natural remedies oc- casionally for elimination not chemical pills. Drink a cup of warm water with freshly squeezed lemon juice each
morning.
Do not ignore your body signals. Our bodies try to tell us when something is wrong.
10 11
2 3
68 Eat on time and avoid eating late night meals.
Include a few raw or dry roasted unsalted cashews and almonds as a snack. Walnuts are great too and include heart healthy fat.
HEARTANDSOUL.COM 012016
Don’t over eat starchy food s like macaroni and cheese, dressing and white potatoes. Eat red potatoes (with the skin) and baked sweet potatoes instead.
Please don’t make food the main focal point. Remember to concentrate on your relationships and value time with family and friends.
The holidays and a promise of the New Year provide us an oppor- tunity to reflect and reconnect with our loved ones. Let’s use our calories wisely so that we are not overcome by any unnecessary guilt. An occasional indulgence is manageable if we continue to exercise and have limitations. Our aim should be to ensure future holidays by taking care of ourselves today. Should we fall off the wagon have the courage to get back up again.
Be thankful and grateful for seeing a new day, month and year. God is giving us another chance! Enjoy.
Debra Peek-Haynes is not only a healthy living advocate she is also a speaker, author and commercial real estate broker, wife of a mega church pastor, proud mother and member of Delta Sigma Theta Inc. Debra was recently endorsed by the American Diabetes Association as an Ambassador for their Wellness Lives Here initiative. She and her husband, Dr. Frederick D. Haynes lll and their recent Howard University graduate daughter Abeni, reside in Dallas, Texas. Debra’s book can be purchased on
www.debrapeek-haynes.com, App: Debra’s Healing Kitchen
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74
