Only 2.7% of Americans have a “healthy lifestyle”, which contributes to a “lower risk of cardiovascular disease as well as many other health problems, such as cancer and type 2 diabetes.”
That’s according to a recent study published in the journal Mayo Clinic Proceedings. Researchers from Oregon State University and the University of Mississippi examined adults and evaluated them on four basic criteria:
1. Healthy diet
2. Moderate exercise (150 minutes/week)
3. Body fat percentage
4. Non-smoker
The results – “A total of 71% of adults did not smoke, 38% ate a healthy diet, 10% had a normal body fat percentage, and 46% were sufficiently active. Only 2.7% of adults had all four healthy lifestyle characteristics, while 16% had three.”
The results will probably surprise us all in one way or another. I was disappointed to read that 30% of adults still smoke, but I was actually encouraged to see that almost 40% of adults are eating a healthy diet. I’m sure that trend has been moving up recently with so much more information about the foods we consume and how they affect our bodies.
I’m happy that the researchers listed a good diet as the first metric since that is definitely where a healthy lifestyle begins. If you are already eating a diet rich in vegetables and whole grains, then it is natural for you to start changing other aspects of your life – from quitting smoking to exercising regularly to getting more sleep.
We all have our own ideas of a healthy diet, which is perfectly fine because no one exact diet will work for all of us. Our bodies are unique, our ages vary, and our occupations and lifestyles may be completely different.
But there are some simple practices to follow to create a better diet, or to make your diet even healthier. If you’ve been following along for awhile, you know that my recipes generally follow the rule of - more veggies, less meat. Meat plays a supportive role in most of my dishes by adding flavor and some protein. I always start preparing a meal with a mix of fresh vegetables and then work from there.
With spring in the air, and gardens ready to be planted, this is the best time of the year to improve your diet by incorporating more fresh vegetables into your lunches and dinners.
Try out this simple Radish, Asparagus and Edamame Stir-Fry recipe. It’s delicious and packed full of nutrients and antioxidants.
Asparagus is rich in fiber, folate, and vitamins. Radishes are also a good source of fiber & folate, as well as Vitamin C and potassium. Edamame (young soy beans) are high in protein, iron, fiber, magnesium, and essential amino acids. It’s a powerful combination that I guarantee will kickstart a healthy lifestyle.
If you have time, I love serving this Radish, Asparagus and Edamame Stir-Fry with miso-glazed salmon and brown rice. But if you want a fast lunch or dinner, just toss it with soba or green tea (cha) soba. Enjoy!
Radish, Asparagus, and Edamame Stir-Fry
by Season with Spice
Serves 3-4
Ingredients:
1 tbsp oil
3 cloves of garlic – minced
1 lb asparagus – trimmed & sliced diagonally into 3-inch length pieces
2 bunches of radishes – trimmed and halved or quartered
1 cup shelled edamame (thawed, if using frozen)
2 tsp toasted sesame seeds
Sauce:
1 tbsp soy sauce, or tamari
2 tbsp mirin
2 tsp rice vinegar
1 tsp of Season with Spice’s Korean BBQ Blend
1 tsp toasted sesame oil
Method:
1. In a small bowl, combine the ingredients for the sauce and whisk well.
2. Heat a wok or skillet over high heat. Swirl in the oil to coat the bottom. Add in garlic, and stir-fry for just about 20 seconds, or until fragrant. Add in asparagus and cook for 2 minutes. Then add in radishes and cook for another minute. Add in edamame and continue to stir-fry for another minute. Pour in the sauce and give everything a few tosses over high heat. The vegetables should remain crisp-tender. Dish out into your serving plate. Top with toasted sesame seeds and enjoy!
by Season with Spice
Serves 3-4
Ingredients:
1 tbsp oil
3 cloves of garlic – minced
1 lb asparagus – trimmed & sliced diagonally into 3-inch length pieces
2 bunches of radishes – trimmed and halved or quartered
1 cup shelled edamame (thawed, if using frozen)
2 tsp toasted sesame seeds
Sauce:
1 tbsp soy sauce, or tamari
2 tbsp mirin
2 tsp rice vinegar
1 tsp of Season with Spice’s Korean BBQ Blend
1 tsp toasted sesame oil
Method:
1. In a small bowl, combine the ingredients for the sauce and whisk well.
2. Heat a wok or skillet over high heat. Swirl in the oil to coat the bottom. Add in garlic, and stir-fry for just about 20 seconds, or until fragrant. Add in asparagus and cook for 2 minutes. Then add in radishes and cook for another minute. Add in edamame and continue to stir-fry for another minute. Pour in the sauce and give everything a few tosses over high heat. The vegetables should remain crisp-tender. Dish out into your serving plate. Top with toasted sesame seeds and enjoy!
