I have an out-of-state friend who sent me an email telling me she’s losing her marbles! She attached the following photo and explained that she’s working hard to lose excess weight by observing portion control, eating nutritionally dense food, and burning more calories than she consumes through consistent exercise.
After calculating the number of pounds she wants to lose, she put that number of marbles in a Mason jar and labeled it POUNDS TO GO—the ones that have to leave her body; the pounds she’s evicting.
She has another Mason jar labeled POUNDS LOST.
Every time she loses a pound, she takes a marble from the POUNDS TO GO jar and puts it in the POUNDS LOST jar. For her, it serves as fun motivation and a visual way to track her weight loss.
I told her I think she’s brilliant! She said she’d love to take credit for the idea, but apparently, it’s been around forever. She knows teachers who use erasers instead of marbles; surfers who use seashells, and so on.
One of the many things I talk with my clients about is how we fuel our body — the physical package we reside in. A Buddha Bowl is one of the daily staples in our home. So in the spirit of a healthy new year, here’s how it’s done:
Find a unique, large-sized bowl that for you symbolizes nourishment and gratitude. And perhaps a pair of chopsticks to enhance slow eating and mindfulness. Preparing this meal should be enjoyable, relaxing, and creative. As you fill your Buddha Bowl, remember that you’re creating food art.
Farm-to-table means little to no processing involved. The closer to the earth we eat, the healthier the food is for us. I’m all about nutritionally dense fuel — foods with a high nutrition-to-calorie ratio. And it goes without saying, buy organic whenever possible and avoid anything that’s genetically modified (GMO).
50% of the Bowl — Greens Raw organic greens: kale, arugula, watercress, spinach, Swiss chard, turnip greens, collards, romaine lettuce, cabbage (red and green), and a bit of cilantro and/or parsley. Greens are packed with vitamins, minerals, antioxidants, and fiber. Note: the darker the color, the more nutritionally dense it is.
25% of the Bowl — Vegetables & Fruit Raw, steamed, or roasted vegetables; mix textures and tastes — crunchy, sweet, bitter, juicy, bland — sprouts (my favorite are alfalfa), asparagus tips, onion, garlic, peppers, mushrooms, broccoli and/or cauliflower florets, Brussels sprouts, carrots, tomatoes, avocado, peas (snow, sugar snap, or English), papaya arils, water chestnuts, bamboo shoots, diced fruit; the choices are endless.
25% of the Bowl — Protein Protein: beans (garbanzo, black, kidney, pinto, lima), cooked lentils and/or quinoa, diced hardboiled eggs, tofu, and/or maybe a bit of brown rice. Did you know that 1 cup of cooked brown rice has 5 grams of protein? Another great source of protein are raw seeds and nuts: walnuts, pumpkin seeds, almonds, hemp seeds, cashews, sunflower seeds, sesame, ground flax seed, pecans, pine nuts, chia seeds.
Dressing the Meal Like the rest of the bowl, the final touch will vary from meal-to-meal, depending on what you have available:
Drizzle your favorite oil—olive, avocado, coconut Splash on balsamic vinegar, apple cider vinegar, or freshly squeezed lemon or lime juice Spice it up with a dash of sea salt, freshly ground black pepper, or maybe some cayenne