By CHRIS FIELDS
Happy Father’s Day to all the fathers and father figures! June is National Men’s Health Month, so I am going to share some of the things I do to stay healthy spiritually, mentally and physically — including a couple of healthy recipes (and one that’s just tasty).
During my work week, my typical morning includes prayer, reading the Word, and gym time. I usually do an hour of resistance training and 45 minutes of cardio. My preferred cardio method is the elliptical, which allows me to read while I do it, but sometimes I run and listen to my book. If I have an early meeting, I’ll combine my devotion with my cardio.
This is my routine, and it isn’t for everyone, but all the elements I try to include are necessary to strengthen me spiritually, mentally and physically. I encourage you to develop a daily routine that includes all these elements. (Weekends are usually a little more lax. I don’t get up as early.)
After my workout, I will normally enjoy a smoothie made with fresh fruits and veggies.
- 3 scoops whey protein powder
- 1 bunch fresh spinach
- 1 bunch fresh kale
- 3 (5.3 ounce) Oikos Triple Zero Vanilla Greek Yogurts
- 12 ounces vanilla almond milk
- 4 ounces water
- 2-3 drops vanilla extract for flavor
- 2 Fuji apples, cut into cubes
- 6 ounces raspberries
- 3 handfuls blueberries
- 6 ounces blackberries (Sometimes I sub strawberries for the black and blueberries.)
Blend ingredients in blender. Enjoy immediately or refrigerate for later. Makes 2 smoothies.
Some mornings I sub a meal for my smoothie. My go-to is a spinach frittata.
- 10 eggs
- ½ cup milk (to give fluffiness and tenderness to the cooked egg texture)
- ½ teaspoon sea salt
- fresh ground pepper
- 1½ tablespoons olive oil
- 2 cups peeled and diced russet potatoes (I use frozen diced potatoes)
- 1 large red pepper, diced small
- 1 bunch or 6 stalks diced green onion, white and light green parts only
- 2 big handfuls baby spinach, roughly chopped
- ½ cup feta cheese crumbles
Preheat oven to 450° F. In a medium bowl, whisk together eggs, milk, salt and pepper. Set aside. (Instead of a bowl, I’ll often use a 4-cup liquid measuring cup, because it’s easier to pour the eggs with the spout.)
In a 10- to 12-inch oven-safe skillet, heat olive oil over medium heat. Add diced potatoes and sauté, stirring occasionally, for at least 5 minutes. Potatoes will start to turn golden brown and should be fork tender.
Add red pepper and green onion and continue to cook until they start to soften, then stir in baby spinach. Continue to sauté until spinach has wilted.
Turn off heat and pour eggs evenly over top of vegetables. Crumble the cheese on top, then carefully transfer skillet to oven. Bake about 15 minutes or until edges of frittata are turning golden brown and the middle has set. Makes 6 servings. Serve immediately or refrigerate for later.
CAJUN CHICKEN PASTA
I do partake in meals that wouldn’t seem healthy, but nothing is bad if done in moderation. This recipe is a favorite of my wife. I prepare it occasionally when I’m trying to score some points.
- 2 skinless chicken breasts
- 3½ tablespoons Cajun seasoning (I use Ragin’ Cajun Fixin’s)
- 2 tablespoons butter
- 2-2½ cups heavy whipping cream
- 2 tablespoons sundried tomatoes
- ¼ tablespoon salt
- ⅛ teaspoon fresh ground black pepper
- ¼ cup green onion
- 8 ounces angel hair pasta
- ¼ cup Parmesan cheese
- Cube chicken and place in a bowl. Add Cajun seasoning and toss to coat.
In a large skillet over medium-high heat, sauté chicken in butter until tender, about 5 to 7 minutes. Reduce heat and add heavy cream, tomatoes, salt, pepper and green onion, and heat through.
Boil angel hair pasta according to package directions. Drain. Add sauce and chicken to pasta and let stand about 20 minutes for pasta sauce to thicken. Add Parmesan and enjoy.
Chris Fields is the founder and executive director of H.E.A.L. Mississippi and a graduate in kinesiology with advanced studies in nutrition. He serves as a clinical exercise physiologist/CPT and is credentialed in Exercise Is Medicine through American College of Sports Medicine.