Stewardship: Earth, Body, & Community

According to Wikipedia.org : “Stewardship is an ethic that embodies the responsible planning and management of resources. The concepts of stewardship can be applied to the environment and nature,[1][2] economics,[3][4] health,[5] property,[6] information,[7] theology,[8] etc.”

A steward is someone who looks after, has responsibility, accountability, and care for the property of others.  A steward is you.  We are each stewards of our planet, our community, or finances, health, the information we pass along, our spiritual life, in our workplaces and more.   We think it is ours, but we are all connected.

In America Stewardship is in direct conflict with our culture, yet people value it leading to a struggle in our hearts and minds.  We are all about “I” and “me” and “my”, yet we develop committees to save the environment, take care of land and animals, create a sound economy….  Somewhere we understand that we have a responsibility towards people and things outside of ourselves, we are stewards.

My challenge to you is to up your game as a steward!  Here are some ways we could be better stewards.  I challenge you to work on these areas for 30 days and see how you feel physically and emotionally at the end.  As we treat others well, look outside of ourselves, and remember kindness we begin to feel better too! Try writing down how you feel today and then again in 30 days.

Be a Steward of the Environment:

  • Reduce, recycle, reuse – Pay attention to  your packaging, try composting, remember your grandparents who saved everything and reused them; try it.  You can go to Pinterest for ideas or try having a neighborhood reuse and create day.
  • Walk more, share a ride
  • Try Meatless Monday
  • Use reusable bags
  • Don’t litter
  • Turn off those lights when you leave a room and turn off your electrical strips at night.
  • Keep reusable cutlery with you and a cup for eating fast food

Be a Steward of your body:

You may think “It is my body and it doesn’t matter”  it does, just ask your friends and families whose hearts are connected to yours.

  • Exercise – this can be any from of movement that you do on a regular basis and makes you happy.  Try frisbee, running, nature walks, yoga, gardening, play outside with your kids.  Just keep moving.
  • Eat well – Increase your intake of fruits and vegetables, whole grains, and legumes and try using meats as more of a side dish, reverse your plate! Use moderation, portion control.  Don’t vilify foods and remember treats are occasional items, but should be part of your life.

Be a Steward of your mental well being:

  • Spend time with friends
  • Find your purpose
  • Allow yourself to care for others
  • Meditate/pray
  • Talk to someone
  • Don’t be afraid to get help if you need it
  • Laugh – have fun and be silly,

Be a Steward of our community:

  • Property – This should not need to be addressed, but I find people are careless in this regard.If you use it put it back
  • Don’t vandalize – write on desks, etc.
  • If it breaks let someone know, replace it.
  • Pick up your trash and throw it away in the proper receptacles
  • Leave it better than you found it

Be a Steward of Information:

  • Surrounded by accounts of “fake news”,  over embellished news etc. this is a key point for today.T
  • Tell the truth
  • Don’t repeat something unless you have researched it yourself to know if it is true
  • Ask yourself “Why am I sharing this information,  does it help anyone, encourage anyone?”  If it is for the purpose of starting an argument, inciting anger or creating conflict.  Let it go!
  • If you can’t say something nice, don’t say anything at all!
  • 3 minutes of negative news can impact your day negatively for up to 6 hours! 

General Stewardship:

  • Pay it forward
  • Be kind, courteous, and helpful
  • Let others go first
  • Mind your manners
  • Say “Please”Say  “Thank you”
  • Don’t interrupt
  • Say “excuse me”
  • Ask permission
  • Don’t steal or lie
  • Don’t use other people’s things without asking
  • Just be nice

To simplify, I’m suggesting that we treat each other, ourselves and the things we interact with, with respect and dignity and as if they are valuable, because they are.  I think we all just needed a reminder, myself included.

We are each stewards, we are responsible for our words and deeds, we are accountable to others and we should responsibly manage our resources, of all kinds, and plan wisely.

Why does it matter?   It isn’t all about you! But in some ways it is; your kindness and actions have the ability to change the world around you and we live in an environment of incredible unhappiness, one of diminishing resources and you and I can make a difference. We are all called to Stewardship.

Lisa is and Independent Shaklee Distributor and received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.   To learn more visit http://yieldingaction.com

Van and Lisa are also Independent Shaklee Distributors. Shaklee was Green when Green was just a color! Everything we do has been designed In Harmony with Nature®. Discover our difference.

The Menu

This week’s menu for the week of April 15

By: Purple Carrot – #meatlessmonday

Mexican Socca Pizza with Tomatillo Salsa and Chipotle Corn

30 Minutes

Serves 2

Easy to Moderate

#Vegan #Glutenfree

This is a skillet pizza with a chickpea flour base -No, don’t wrinkle your nose, it’s really good!. This meal is gluten free and packed with protein! Give it a whirl for #meatlessmonday.

By: Pampered Chef

Pampered Chef – Lemon Pasta Chicken Toss

30 Minutes

Serves 6

Easy

I really do like Pampered Chef recipes, they are easy and always look like you worked much harder than you did.  This recipe is no different.  It was a quick and easy but still tasty meal. This calls for pre-made Alfredo, but you could make your own if you like.  We made an exchange though; spinach for broccoli.  You could use either vegetable or add something new.  This dish would be easy to play around with.

By: The Hairy Bikers

Mushroom and Lentil Ragu

1 Hour 15 Minutes

Serves 6-8

Easy to Moderate

#vegetarian

I love the Hairy Bikers! They have great recipes and when I started looking for vegetarian recipes that my meat loving man would enjoy without feeling deprived, they came to the rescue! Learn more about the Hairy Bikers

By: The Food Network and Bobby Flay

Miso-Ginger Glazed Salmon – Bobby Flay

55 Minutes

Serves 4

Easy
#fish

I am a Bobby Flay fan! I didn’t realize it at first, but the more I try his recipes the more I want! We try to add fish in at least once a week to up our Omega 3’s and salmon is usually pretty easy to buy and cook. This recipe has a few ingredients that may not be a staple in your home, but I encourage you to branch out and try new things.

By: Olive Garden – No, really…it’s a recipe – we didn’t go out to eat.

Campellini Pomodoro – Vegetarian, but great with chicken or sausage

20 Minutes

Serves 4

Easy

#vegetarian option

This is one of my favorite quick meals.  I like it for its simpleness and full flavor.  This dish is especially good in the summer when you can use fresh tomatoes.  Try using different types of pastas, each one makes the dish taste a little different, but always good.

We like to add cooked Kielbasa or Sweet Italian Sausage and add it to this dish if we are in the mood to “beef it up”.

Your Weekly Menu

Let me do the research for you and you make yummy meals!

BBQ Rice and Veggie Bowl #Meatlessmonday

First start the rice of your choice – follow directions on package. I highly recommend using the Instantpot or electric pressure cooker to save time.

While Rice cooks, prepare the veggies

1 Tbsp olive oil

1 cup corn

1 zucchini large diced

1 poblano pepper finely chopped

 ½ -1  jalapeno pepper, diced

 ¼ cup Red onion, diced

 Cilantro

 1 Tbsp Lime juice

 Salt and pepper

Heat the olive oil and add peppers, red onion zucchini and corn and cook until lightly toasted in areas and heated through.  Add lime juice, salt and pepper and cilantro and toss through. 

Chipotle BBQ Sauce

1 cup ketchup

1 tbsp mustard

1 tsp  garlic powder or sauté garlic with onions

1 tsp onion powder or saute fresh onions to taste

1tsp chili powder

1/3 cup molasses

1/4 cup apple cider vinegar

1/2 tsp chocolate

1 tbsp chipotle pepper w/sauce (more to taste)

1 Tbsp brown sugar

Salt & pepper

Heat the vinegar and add in molasses and brown sugar to dissolve, then add remaining ingredients and mix well.  Simmer 5 minutes. Done!  Easy! 

If using fresh onions and garlic sauté them in 1 tbsp olive oil prior to adding vinegar and sweeteners.

Top the rice with veggies and then bbq sauce and enjoy. #meatlessmonday

#vegan #vegetarian

Buffalo Chicken Lettuce Wraps

Recipe:

1 pound ground chicken

½ cup chopped onion

1-2 cloves garlic

1 Bottle Franks Buffalo Sauce

Lettuce leaves (keep uncut to make small cups)

Blue Cheese and Ranch for toppings (optional)

Sauté the onion until translucent, then add the garlic and sauté about 30 seconds.  Add the chicken and cook until done, no pink.  Once the chicken is done stir in about half of the Buffalo sauce and stir through until heated.  Scoop into lettuce leaves and serve.

Optional, top with blue cheese crumbles before serving. Serve with celery and carrots with Ranch and Blue Cheese dressings. #buffalochicken

Curried Quinoa Chickpea Burgers

CURRIED QUINOA CHICKPEA BURGERS – by The Minimalist Baker

You’ll see her recipes on this blog a lot! We love the Minimalist Baker. Her recipes are simply and yummy.

We make an effort to add several vegetarian nights a week to help us eat more health whole food, plant based, foods. These recipes are so yummy you won’t feel deprived. We don’t. We’ve learned to enjoy these nights as much if not more than meat nights.

#vegan #vegannight

Fish Tacos

Crispy Fish Tacos

with Salsa Verde & Red Cabbage Slaw

By: Blue Apron

We have not tired the Blue Apron service, but have been impressed with the recipes. You will love this recipe. We could drink the salsa verde, or at least lick our bowls!!

#blueapron #fish

Sloppy Joes

Sloppy Joe

By: Ellie Krieger

Homemade and Healthier – you’ll never go back to canned!

My family loves Sloppy Joes, but I hate the idea of using the packets or cans which are loaded with salt and preservatives.  I found this recipe by Ellie Krieger and we love it.  

Note: I leave out the beans – to me that takes away from the Sloppy Joe experience, but if you like it, leave them in.

#makeithealthy #elliekrieger #sloppyjoe

Each week I scour the internet, cookbooks, and magazines, or create my own meals for a weekly menu for our family.  My friends have asked me to share with them, because they don’t have time to figure out what to make for dinner, and I’m sharing with you too!  Each week I find 5 meals I’d like to try, post them here, and save you the trouble! 

I make as many things from scratch as possible, using the freshest, and healthiest ingredients I can find, and sometimes we splurge! I also make my grocery list from this menu and the rule is “If it isn’t on the list, don’t buy it”. 

Share your meals on Instagram, Twitter, or Facebook  hashtag us #yieldingaction. Check out other recipes and visit my Pinterest pages The Menu & visit Sunday Meals for the splurges – often our Night off!  

Broccoli – What’s in it for me?

Did you know Broccoli is a Superhero?

Broccoli is an amazing superhero of superfoods filled with vitamins, minerals and phytonutrients with only a small amount of calories per serving!  You should definitely eat your broccoli!   Broccoli retains the most nutritional value when eaten raw, but if you don’t care for it raw you can lightly steam it and retain much of the goodness!

Trivia

  1. Did you know that Thomas Jefferson planted Broccoli at Monticello in as early as 1767?
  2. The word broccoli comes from the Italian “broccolo” meaning “The flowering crest of cabbage”.
  3. Broccoli was popular in Italy as far back as the 6th century, but was slow reaching the rest of the world.
  4. Broccoli is a good source of both soluble and insoluble fiber!

What’s in it for me?

  1. Potassium , 288 grams of potassium in one cup!  That is a lot.  Potassium,  Helps the heart, kidneys, cells, digestive system, muscles, and regulates flood balance and blood pressure.  Potassium has may help reduce the risk of stroke.
  2. Vitamin C, one cup has 135% of the Daily Value- Good for eye health, cardiovascular health,  repairs and regenerates tissue, decreases LDL, decrease triglycerides, is an antioxidant working against free radicals and may protect against certain types of cancer.  Vitamin C also may help reduce the effects of nitrates in food and aids in the absorption of Iron.
  3. Vitamin A  11-13% DV– Vital in the growth of bone, key for good vision, important for a healthy immune system,  helps our skin and mucus membranes by protecting against bacteria and viruses and is helpful in reproduction.
  4. Lutine -Zeaxanthin –  may help prevent age related Macular Degeneration and cataracts and may help prevent clogging of the arteries of the neck and may help the health of your skin.
  5. Protein –  4 grams.  Protein serves as building blocks for muscles, bones, cartilage, skin, hormones,  and enzymes.  They increases satiety helping us feel more full.
  6. Sulforaphane – An antioxidant, sulforaphane is thought to reduce the risk of breast, bladder, colon and prostate cancer!
  7. Fiber – fiber is an important and necessary part of our diet and most of us don’t get enough. Known as roughage or bulk it is the parts of fruits, vegetables, whole grains, and legumes that our bodies can’t digest.  We need both soluble and insoluble fiber to be health.  soluble fiber dissolves in water and becomes gel like and helps our glucose levels and cholesterol.  insoluble fiber helps our digestive system move along and bulks up our stool.  fiber helps our bowl movements be regular, lower cholesterol, maintain blood sugar levels, and provide satiety which can help control our weight.

Eating broccoli may help lower cholesterol, reduce the risk of certain cancers, is good for the immune system, may improve blood pressure, kidney function, and heart health!  Pile it on!!

Broccoli Ideas

TIPS:

  • When cooking your foods think about food synergy, for example cooking foods rich in vitamin C with iron rich foods helps you increase iron absorption or using healthy fats, such as olive oil with your veggies – just a little, increases fat soluble vitamin absorption. A,D,E,& K.  Plus, a little olive oil increases the antioxidant lycopene in tomatoes.
  • Some foods are more nutritious cooked than raw, such as carrots, spinach, mushrooms, asparagus, tomatoes, cabbage, peppers can be more nutritious when cooked, but just the tiniest bit of heat or steam can do the trick.
  • Leave the peels – Most veggies have edible peels with the exception of things like butternut squash, celery root, etc.Adds extra fiberAdds extra flavorTry using Seasonal veggies  
  • Visit your local Farmers Market
  • Use Delivery services like, Produce box
  • Join the “Eat more veggie challenge” at EatingWell.com http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_and_techniques/take_our_eat_more_vegetables_challenge

Olive Oil – What’s in it for Me?

Olive Oil

Olive oil has been used for thousands of years and is at  the heart of the well researched Mediterranean Diet, which is a heart healthy, longe life way of eating.  Though olive oil contains almost no vitamins or minerals it is still considered beneficial due to the tremendous amount of health benefits.  Olive is a mono-unsaturated fat, an Omega-6 fat, and though beneficial keep in mind it is calorically dense and should be used in moderation.

Olive oil is what we call a “right fat”, if you aren’t using olive oil it might be time for an oil change!

Trivia

  • The oldest Olive tree in the world is over 5000 years old and still produces fruit, it is on the island of Crete
  • The average lifespan for an Olive tree is 500 years
  • 1774 Thomas Jefferson planted 1500 Olive stones at Monticello, but they never yielded as the climate was unfavorableThomas Jefferson said that the Olive tree contributes the most to the happiness of mankind.
  • The smoke point is 365 for frying
  • Use light olive oil for medium heat
  • Use extra virgin olive oil for dressings adding flavor

What’s in it for me?

  • Extra Virgin olive oil is the most nutrient dense of the olive oils
  • Those who consume primarily olive oil and Omega-3 oils have lower blood pressure
  • Regular, moderate consumption of olive oil reduces inflammation
  • Studies show regular, moderate consumption of olive oil to have anti-cancer properties
  • Lowers LDLRaises HDL
  • Keep the lining of the arteries smooth
  • Regular, moderate consumption is proven to reduce the risk of heart disease
  • Olive oil is rich in polyphenols which is the basis for many of the health benefits
  • Protects the lower digestive tract
  • Rich with antioxidants
  • Rich in Vitamin E which protects against pollutants, PMS, eye disorders, Alzheimer’s and Diabetes
  • Rich in Vitamin K which is key in regulating normal blood clotting, and may be helpful for bone health and reduce bone loss
  • Olive oil can increase feelings of satiety and fullnessHelps create more regular stools
  • A study in the American Journal of Nutrition found that just smelling olive oil helped in weight loss!

Learn more about olive oil at the California Olive Oil Council

Recipes

One of our favorite ways to consume olive oil is with a fresh-baked whole grain bread and dip it right into the oil.  Yum!

NOTE: Olive Oil is 100% fat and must be consumed in moderation. 1 gram of fat is 9 calories, which means it quickly adds up. 1 Tablespoon of Olive Oil has 14 grams of fat = 126 calories!!

What is a Superfood?

A superfood is defined as a nutrient-rich food considered to be especially beneficial for health and well-being – Mcmillian Dictionary.

Dr. William Sears, in his book Prime Time Health, describes Superfoods as:

Nutrient DenseNutrients that have proven benefitsMade by nature, not a factoryTaste good & satisfyingMay be able to be prepared in a variety of waysContains no ingredients harmful to health

While we receive vitamins, minerals, proteins, and essential fats from our foods, some foods have been proven to provide extra health benefits, these foods are the superfoods. They have properties that  may be anti-inflammatory, anticancer, and anti-Alzheimer, lower highs, and raise lows in our body.

Let’s be clear, when I say superfood I do not mean magical foods that cure-all, nor do I  mean a diet consisting of one food, like the old “Grapefruit Diet”.  The truth is, that these foods work best when part of a healthy, whole food, plant-based diet full of variety and by diet I mean lifestyle eating habits, not a short-term solution.  Just eat food that rots, but eat it before it does!

Sources:

https://en.wikipedia.org/wiki/Olive_oil

http://epochproducts.com/blog/the-health-benefits-of-extra-virgin-olive-oil/

What Does “Extra Virgin” Mean?

Sears, William MD, Sears, Martha, RN – Prime-Time Health 2010 Little Brown and Company

DeWitt, Dave, The Founding Foodies, 2010, Sourcebooks

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