When it comes to lifestyle medicine, one of the most impactful pillars is nutrition. The food we consume plays a crucial role in our overall health, wellbeing, and longevity. By making mindful choices about what we eat, we can significantly improve our quality of life and reduce the risk of chronic diseases.
A diet rich in whole, plant-based foods such as fruits, vegetables, whole grains, nuts, and seeds provides essential nutrients that our bodies need to function optimally. These foods are packed with vitamins, minerals, antioxidants, and fiber, which help to boost our immune system, reduce inflammation, and promote a healthy gut microbiome. On the other hand, diets high in processed foods, sugar, and unhealthy fats can lead to increased inflammation and a higher risk of conditions like heart disease, diabetes, and certain cancers.
By focusing on nutrition as a key component of lifestyle medicine, individuals can take proactive steps towards better health. Simple changes, such as incorporating more vegetables into meals, choosing whole grains over refined ones, and reducing the intake of sugary beverages, can make a significant difference. These small, sustainable changes can lead to improved energy levels, better mental clarity, and a greater sense of wellbeing.
Are you interested in adjusting your nutrition habits to improve your quality of life? Working with Farah Myers, our FNP who is also certified by the American College of Lifestyle Medicine (DipACLM), in our direct primary care setting can be incredibly beneficial in achieving your health goals. Farah is dedicated to helping patients set realistic and achievable goals, providing personalized guidance and support every step of the way. In our collaborative environment, patients have a trusted partner who understands their unique needs and is committed to their long-term health and success.
By partnering with Farah, you will have the opportunity to create a tailored nutrition plan that aligns with your lifestyle and health objectives. Together, you can track progress, celebrate milestones, and make adjustments as needed to ensure continuous improvement. Embracing lifestyle medicine with the support of a knowledgeable and compassionate FNP can lead to lasting positive changes, empowering you to live a healthier, happier, and longer life.
If you are interested in trying tofu, the classic plant-based protein powerhouse…here’s a recipe for a tofu cutlet we tried last night for our family of five. It got a full on, “it’s not bad” from our kids and more importantly – everyone actually ate it. I’m going to try one of the leftovers on a sandwich. It may not win any foodie awards, but it does certainly win in the health department!
Recipe: Tofu Cutlet
Ingredients:
- 1 block of firm tofu, drained and pressed
- 1 cup breadcrumbs (whole wheat or gluten-free)
- 1/2 cup nutritional yeast
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1/2 cup unsweetened plant-based milk (e.g., almond, soy)
- 1 tbsp soy sauce or tamari
- 1 tbsp olive oil (optional, for frying)
Instructions:
- Prepare the Tofu: Slice the pressed tofu into cutlet-sized pieces, about 1/2 inch thick.
- Set Up Breading Station: In one bowl, mix the plant-based milk and soy sauce. In another bowl, combine the breadcrumbs, nutritional yeast, garlic powder, onion powder, paprika, salt, and black pepper.
- Bread the Tofu: Dip each tofu slice into the milk mixture, then coat it thoroughly with the breadcrumb mixture. Press the breadcrumbs onto the tofu to ensure they stick well.
- Cook the Cutlets:
- Pan-Frying: Heat olive oil in a skillet over medium heat. Fry the tofu cutlets for about 3-4 minutes on each side, until golden brown and crispy.
- Baking: Preheat the oven to 400°F (200°C). Place the breaded tofu cutlets on a baking sheet lined with parchment paper. Bake for 20-25 minutes, flipping halfway through, until crispy and golden.
- Serve: Enjoy your tofu cutlets with your favorite dipping sauce or as a protein addition to salads, sandwiches, or grain bowls.
Farah Myers, FNP, DipACLM, is a Family Nurse Practitioner and certified Diplomate with the American College of Lifestyle Medicine at Cool Creek Family Health, a direct primary care in Carmel, Indiana. At Cool Creek Family Health, we’re your dedicated healthcare partner. With our direct primary care model, you get to know your healthcare provider and they you. If you are ready to incorporate more plant-based foods into your diet, supporting your journey towards better health and wellbeing, then Contact us today for a meet and greet and let’s make your health a priority again.
