Bowl of legumes

Part 5: Lift Your Spirit — Support Healthy Aging By Adding More Legumes To Your Plate — Try Chickpeas

In our ongoing Purposeful Nutrition Series, we’ve been providing tips on how to harness the energy of nature, draw it into our daily lives, and become one with it as we age. One of the best ways to do this is by eating more plant-based foods.

Make every cell in your body glow with the divine energy offered by fresh fruits, vegetables, whole grains, and legumes.

Today, let’s focus on the legume powerhouses. Legumes cover a broad category of edible plants that includes beans, peas and lentils. Have you noticed the unique shapes and the gorgeous spectrum of colors like red, yellow, orange, green, tan and black? This rainbow of legumes will support your health goals.

Are you getting enough legumes in your diet? Here’s a list of legumes to add to your menu this week:

Beans: Cannellini bean, kidney bean, black bean, soybean, pinto bean, lima bean (aka butter bean), navy bean, adzuki bean (aka aduki bean), fava bean, mung bean, black-eyed pea

Peas: English green pea, snow pea, chickpea (aka garbanzo bean), sugar snap pea

Lentils: Green lentil, red lentil, yellow lentil, brown lentil, black lentil

Top benefits of legumes:
Legumes are typically low in fat and are high in vitamin B, iron, calcium, zinc, phosphorous, and magnesium. They also contain folic acid, protein and fiber. Legumes support heart health, boost immunity and help to reduce hunger. This impressive list of benefits provides many reasons to stock your pantry now.

Watch your portions!
Lentils contain a considerable amount of carbohydrates, so be sure to limit your consumption of these nutritious plants. Experts recommend approximately six servings or three cups of legumes each week. For example, one-half cup of cooked lentils equals one serving, which contains approximately five grams of carbs.

Feature Focus: Chickpea or Garbanzo Bean
Chickpeas are flavorful and versatile. They can be added to your soup, salad or stir-fry recipe, and are the main ingredient in hummus.

Add flavor, texture and extra vitamins to your next snack. This delicious recipe will help curb your hunger between meals.

Click here for a satisfying zesty dip.  

Are you up for a fun adventure? Move outside your comfort zone and become a lifelong learner in the kitchen. Seek out a new legume each month and figure out how you’ll incorporate it into your meals. Don’t forget that a conscious meal plan should include a variety of fresh fruits and vegetables, whole grains, nuts, seeds and legumes.

Remember: health is an action — we must practice mindful living in order to reach mastery.

Many people mindlessly reach for quick and convenient food because they’re hungry or because it temporarily satisfies a craving. While hunger and flavors influence our munching behavior, consider shifting your mindset so you’re eating to support your higher purpose in life.

I continue to encourage you to establish a deeper spiritual connection with your food. Nature offers a huge selection of delicious legumes for you to enjoy. Know the nutritional value of nature’s fresh bounty. And notice how you feel after savoring your favorites. Love yourself enough to supply your body with the nutrients it needs to thrive.

Consider This
Lightening never strikes coffee beans unless they are ground. Ha!

Four Steps to Nourish, Transform and Flourish
• Set a loving intention to add legumes to your plate this week.
• Begin by selecting legumes you like, and then try some that are new to you.
• How will including more legumes to your menu improve the quality of your life?
• Close your eyes and visualize how this lifestyle change can prepare you for your amazing second half.  

Need help with meal planning?

It can be challenging to maintain momentum on your own.  My Sprout Your New Life™ course will give you the tools and the strong spiritual foundation to make lasting change in your life.  Click here for more.

In love, peace and health--
Your feminine glow guide,

T. Kari Mitchell, M.Ed.
Motivational Speaker
Certified Holistic Health Coach

When your spirit is nourished, your inner light produces an outer glow reflecting your beauty and truth.

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