Numerous studies of healthy eating now confirm that our bodies function better when we eat vitamin- and fiber-rich plant-based foods like fruits and veggies (not fried, please!) legumes and whole grains. Intake of animal-based foods like beef, pork, and chicken that are usually the centerpiece of our meals need to be dramatically reduced--treated more like a condiment.

In fact, the American Institute of Cancer Research (AICR) has proposed a sweeping re-definition of what constitutes healthy eating. They call it the "New American Plate," suggesting that we prepare our plates with with 2/3 (or more) veggies, fruits, whole grain and beans, and 1/3 animal protein. By doing so, you can "create meals that lower the risk of cancer and other chronic diseases and manage your weight at the same time." Visit AICR to learn more about the New American Plate, and other healthy eating strategies.

Another healthy eating resource well worth exploring is the Cancer Project. This Washington, DC- based consortium of doctors, nutritionists, and researchers has compiled a free brochure, "Healthy Eating For Life," based on the concept of maximizing intake of plant-rich foods, and reducing (or eliminating) meat. Visit The Cancer Project to get your free copy.

Regular Exercise
When most of us think about being physically fit, we conjure up pictures of long hours in the gym and sweatin' out our hair--something we're loath to do! But fitness is not just about hardcore aerobics. It's about being mindful of activities you can do everyday to promote better health. Firmness, flexibility, stamina, stress relief, and mental clarity are all healthy byproducts of fitness. Don't you want some of that?

You need look no further than America's First Family--The Obamas--to see the embodiment of fitness. Many a time I've heard the President say that his daily morning workout is essential to keep him cool, calm, and collected. And sistah Michelle's arms! She's got fitness on lock from head to toe! You can, too!

There are three outstanding websites I highly recommend. First, take a fitness test at Adult Fitness to find out how in shape you really are--not what you've fooled yourself into believing! Second, the President's Council on Fitness has tools and guidelines for every member of the family to boost fitness. Finally, Yoga anyone? Please check out this great article "Yoga & African Americans" by UCLA Center for Communications and Community about the power of Yoga in reducing hypertention and stress. I love it (that's me at the yoga studio in this month's opening remarks). You will, too!

Routine Health Screenings
We have the best of intentions of getting our check-ups every year, but many of us never get around to it. Somehow in the back of our minds, if we feel okay, then nothing is wrong. Right?

Not so fast! Your body is a wonderous, biological machine. It needs regular maintenance checks to ensure optimal function--much like your car. At every age--from our first days to our last--we need to get checked out. And not just for our reproductive health issues! Everything! Vision, hearing, thyroid function, blood pressure, mental health--everything from top to bottom and "every which way" (as my grandmother used to say!)

The Office on Women's Health has an exceptional chart on screenings and immunizations for women that we highly recommend. Please click here to download your copy of "Preventive Screening Tests and Immunizations"-- and forward it to all your sistahfriends, family, and colleagues, too!

Also from The Office on Women's Health you'll find "The Healthy Woman: A Complete Guide for All Ages," a comprehensive guidebook on taking better care of your health. Check it out!

Much is being made these days of healthcare reform. Incorporating these WHOLE Body Living principles into your daily life is a way to institute your own personal healthcare reform. Let's get busy!

When we were little girls, every step, every new day was filled with wonder and surprise. We were fearless, moving out into the world with abandon and joy. All our senses were alive with curiosity and tingling with discovery. Where did that feeling go?

To Explore is to recapture the wide-eyed little girl sense of adventure--heading in new directions, trying new things, thinking new thoughts, and making space for change in your life. It means stepping away from routine, breaking out of the rut, and slowing down enough to let our senses reawaken.

When you Explore, you say, "yes!" to growth. To change. To renewal. You are alert to options, and unafraid to pursue them. You embrace the journey, recognizing that the destination reveals itself in its own time.

To Explore means to un-tether the little girl inside of you. She's got something to say worth listening to. Someplace to go worth seeing. Someone to meet worth getting to know--YOU.

Here in the WHOLE Kitchen, we get really excited when September comes. That's when one of our favorite veggies--Spinach--is at its peak.

Whether eaten raw in salads, steamed, lightly sauteed, or even in a hearty soup, Spinach is versatile, flavorful, and full of cancer-fighting punch. It's an excellent source of fiber, folate, and powerful antioxidants called carotenoids. This nutritional combo is known to prevent the growth of certain breast cancer cells, as well as colorectal and lung cancer. Is there any wonder why we love "mean green?"

Searching for a recipe to tantalize your taste buds with a little different flair, we drew on our West Indian travels to recreate an island favorite called Callaloo. Actually the word "Callaloo" names both dark, leafy greens also known as Dasheen, and recipes made from this hearty plant. Virtually every island has its own version of Callaloo, from a creamy stew with coconut milk, to a spicy side dish with okra, saltfish, or crab.

To bring the bold flavors of the Caribbean to your table, the WHOLE Kitchen has combined several different recipes collected from the islands into this Callaloo made with spinach.

Spinach Callaloo

Ingredients
8 cups spinach leaves, washed and dried with larger stems removed
5 cups fish stock (may substitute chicken or vegetable stock)
1 1/2 cups yellow onion, chopped
1/2 cup green bell pepper, chopped
2 cloves garlic, minced
2 tbsp canola oil
1 tbsp cider vinegar
1/2 tsp Old Bay Seasoning
1 whole scotch bonnet pepper or 1/4 tsp red chili flakes
1 cup fresh okra, cut into bite-sized pieces (may substitute frozen)
1 green onion finely chopped for garnish
Optional, 1/2 cup crab meat

Preparation

1. Heat canola oil in a large saucepan over medium heat. Add onion and bell pepper, cooking until just softened. Add garlic and whole pepper (or chili flakes) and cook lightly, just enough to warm and release their flavorful oils. Stir often so they won't burn, and BE GENTLE, MAKING SURE YOU DO NOT BREAK OPEN THE WHOLE PEPPER--THE DISH WILL BE FLAMING HOT IF YOU DO!!!
2. Add spinach, stock, vinegar, Old Bay Seasoning and okra, stirring to blend all ingredients. When stock begins to boil, reduce heat to low, cover saucepan with tight-fitting lid, and simmer until veggies are tender--about 20 minutes. You may need to add a little more stock, if liquid reduces too much. But don't drown the spinach! Final consistency should be moist, not runny. REMOVE AND DISCARD WHOLE PEPPER.
   
3. If you are adding crab meat, do so now, stirring it in just to warm with the veggies. Remove from heat and garnish with green onion. Enjoy!

Serves six