Staying Healthy: Eating & Exercise (3/6 – 3/12)

In 1975 I read The Save Your Life Diet: High-Fiber Protection From Six of the Most Serious Diseases of Civilization by David Reuben, M.D. To say it was life changing would be an understatement. I have required surgery for conditions partially caused by a low-fiber diet and this book had a huge impact on how and what I ate going forward. I haven’t always followed it religiously, but since I read this book I am conscious about getting enough fiber every day from a variety of sources, and I’m convinced fiber is the unsung hero of a healthy body and a healthy life.

High fiber breakfasts: FiberOne cereal with blueberries and whole grain pancakes with a tablespoon of syrup.

The benefits of fiber in the diet are many. Adequate fiber helps prevent appendicitis and colon cancer. It can control diabetes as fiber slows down digestion and keeps blood sugar levels steady. Fiber can help lower cholesterol as fiber recycles cholesterol and produces a medicine-like substance that reduces the amount of cholesterol our bodies make. Getting enough fiber in your diet can help with weight loss and and weight maintenance because a fiber-rich diet makes you feel full longer. Fiber from whole grains also helps increase and maintain “good” bacteria in the colon, and crowd out the “bad” bacteria, keeping the digestive tract in balance.

Last week was all easy cooking for me with not a lot of preparation or time spent over the stove. In other words, we have pretty much moved to convenience foods most the time. We’re careful with our portions though, and stick with meatless and healthier options. I used up the last of my rice supply so the rice cooker has been packed up for storage (because I don’t want to buy another rice cooker ever again) and going forward we’ll be eating pre-cooked Japanese-style rice that’s reheated in the microwave.

Sunday: Margherita pizza

Monday: Chili shrimp; cilantro rice; stir fried peppers

Tuesday: Fried plant-based chick’n tenders; mashed potatoes; country gravy; green beans

Wednesday: Tofu burgers; rice; cucumber spears

Thursday: Stouffer’s macaroni & cheese; green beans

Friday: Mini pizzas with pepper & onions

Saturday: Vegan corn dogs; stir-fried green peppers; cucumber

Desserts this week have been Costco red velvet cupcakes (yum!), Pepperidge Farm coconut cake (which honestly has no right to taste as good as it does), and some more mochi ice cream.

Strawberry and mango mochi ice cream

We’re planning to pick up some sushi at Costco next week, and I’m going to make risotto once more in my InstantPot, but otherwise we’ll mostly use up what’s already in the freezer and refrigerator:

  • Sushi
  • Cacio e pepe
  • Zaru soba & hiyayakko
  • Chick’n pot pie
  • Mini pizzas
  • Tofu & pepper stir fry
  • Shrimp risotto

Ironwood (casuarina) trees line the Maha’ulepu trail and their roots stretch out into the trail, sometimes appearing as snakes slithering through the sand, but also creating “stairways” between different elevations.

We got in four great hikes together last week and Brett got in two more while I stayed on the beach with our stuff. Out and back on the trail to our turnaround point takes around 45 or so minutes, not counting short stops to check for sea creatures swimming by and to watch waves crash against the rocks. Total distance for our hike is 2.5 miles at a pace of three miles per hour. It’s a bit slower pace than we used to walk at the park but we’re walking on sand for the most part, climbing over rocks and roots, and up and down hills so it’s a bit more strenuous than walks ever were at the park. At the turnaround we hydrate and share a small snack before heading back. The reason for the early turnaround is that rest of the trail is very rocky and uneven and always causes my bursitis and foot to flare up – it just isn’t worth it.

Our view at the turnaround