Dr. James Rouse’s prescription for life: Eat, think, move, thrive

Dr. James Rouse — renowned naturopathic doctor, Ironman triathlete, lifestyle leadership expert, motivational speaker, to name just a few of the hats he wears — blew into town and left us with a mind-blowing prescription to serve and last us a lifetime: Think, eat, move, thrive. If you want to know more of Dr. Rouse’s message, read his latest best-selling book titled, yes, The Practice for an Awesome Life — Think Eat Move Thrive, available at Healthy Options which recently hosted his inspirational talk at Shangri-La at The Fort. Needless to say, Dr. Rouse got a rousing welcome from his Filipino audience.

Don’t have the book yet? Let’s browse through Dr. Rouse’s empowering talk at the 2016 Healthy Options Talks event dubbed “Vitamins of Life: Eat, Think, Move, Thrive.”

• Think.  Don’t we do this every day? But Dr. James believes we have to wake up each morning thinking that the universe is working for us (and not against us). Also, it helps to know how the mind works and the elements that influence it. He mentions the neurotransmitters or chemicals in the brain that, when balanced, make people feel motivated, happy, calm, and focused.

• Eat (with intention). Dr. James gives this mouthful of advice, “Never underestimate the power of healthy eating as a way and means to help your body make daily, effective, and healthy detoxification happen.”

The major reason, he says in his book, for our “ever-expanding waistlines (ouch!) and increased systemic inflammation is an epidemic of portion distortion. If we were to embrace right-size portions, we would be in a lot better shape...” So, no more fast-food supersize meals, family-size portions (or unli rice?).

Dr. Rouse gives us a hand as to how to use our hand as a guide to healthy eating:

1. Palm = proteins. Most protein portions should be about the size of our palm. These include the protein found in fish, poultry, meats, cottage cheese, and veggie protein sources like tofu, tempeh, legumes, etc.

2. Thumb = fats. Match fat portions (yes, the body needs fat, too) to the size of your thumb. Good fat sources include coconut oil (which the Philippines is thankfully abundantly blessed with), olive oil, nuts, and seeds, as well as unsalted organic butter.

3. Fist = fruits, grains, etc. Your daily bread, fruit, morning cereal, rice and grain portions should be about equal to the size of your closed fist or a tennis ball.

4. Hand = veggies. A top, handy tip: Open your hand and spread your fingers as wide as you can — there you have a good vegetable portion.

Likewise, improve your food choices. Wake up happy — add whole grains and lean protein food to increase your serotonin level, which is responsible for positivity and balance (or feelings of happiness and well-being). Zero in on oatmeal, legumes, and nuts as these contain choline which the body needs to produce acetylcholine, another important neurotransmitter for memory, concentration, and focus. Up your dopamine, the chemical for motivation, with foods like green and leafy vegetables, almonds, apples, avocados, bananas (which we have a lot of all year round).

• Move. Dr. Rouse has this life-saving moving message: Exercise! Because exercise supports the creation of new brain cells, elevates the mood, and reduces stress — this we can’t stress enough. The good doctor says there are many powerful and positive ways to incorporate fitness into your life — and he doesn’t mean stretching your imagination or jumping to conclusions! For instance, you can do lunges or a series of squats. Or even just a few minutes each day of exercise, like walking outdoors, will do the body and mind a lot of good. But first, you must eliminate excuses. If you fail to move your body regularly, someday it will fail you.

• Thrive. According to Dr. Rouse, thriving means your actions are fueled by a love of high service. “Love yourself no matter what your body size, and be inspired to make that body thrive.” Thrive by nurturing your body and mind with impeccable self-care, positive and regular eating.

Dr. James elaborates, “Thriving is all about excelling and going beyond self-imposed limits. Cultivating good friendships and relationships, and being supportive, giving humans will also have a profound impact on our immune systems and wellness, while helping others.”

Fact is, Dr. James Rouse and his lovely wife Debra, also a naturopathic doctor, writer, and healthy lifestyle expert, do as they preach. They do not tell people something that they do not do themselves. They live health, vitality and wellness. By choosing to apply what Dr. James prescribes in our day-to-day living, he says we can reclaim our wellness and awesome selves.

Now, isn’t that awesome?

Dr. James Rouse’s healthy recipes

Easy Chicken Parmesan

4 boneless, skinless chicken breasts, about 5 ounces each

1/2 cup rice flour (or almond meal)

3/4 cup shredded Parmesan cheese

1 Tablespoon chopped oregano

1 egg

1/8 teaspoon salt

2 Tablespoons extra-virgin olive oil

Cooking oil spray

1/2 cup marinara sauce (add up to 1 cup marinara if you desire a more saucy version)

1/2 cup shredded lowfat mozzarella cheese

Place chicken breasts, flat side down, on a sheet of plastic wrap and cover with another sheet of plastic wrap. Using a small saucepan, a rolling pin, or a meat tenderizer, carefully pound breasts to about 1/3-inch thickness. Pat breasts dry with paper towel and set aside.

In a small bowl, combine flour, Parmesan cheese, and oregano. In another small bowl, whisk together egg and salt. Brush both sides of the chicken breasts with egg, then lightly coat with the flour mixture.

Preheat oven to 400°F.

Warm the oil in a large, heavy skillet over medium-high heat. When oil shimmers, add chicken and cook about 3 minutes per side, until golden  brown and cooked through. Transfer chicken to glass baking dish coated with cooking oil spray. Add 2 tablespoons (or more if desired) of marinara on top of each breast and sprinkle mozzarella evenly on top of each chicken breast. Place chicken in oven for about 5 minutes or until cheese has melted. Serves 4.

Serve immediately. This is delicious on top of whole grain or gluten-free noodles, or with a side of brown rice.

Per serving: 433 calories; 18g fat (6g sat.); 46g protein; 20g carbohydrate; 1g dietary fiber; 155mg cholesterol; 659mg sodium

Grilled Mussels With Basil

1 pound fresh mussels

1/4 cup fresh lemon juice, divided

2 Tablespoons unsalted butter, melted

1/2 cup dry white wine

Dash of hot sauce

1/4 teaspoon dried crushed red pepper

1/4 teaspoon dried basil

1 garlic clove, minced

Dash of salt

Dash of freshly ground black pepper

2 Tablespoons coarsely chopped basil, to serve

Remove the beards on the mussels and scrub shells well with a brush. Discard open or cracked mussels; set the rest aside.

In a large bowl, combine 2 tablespoons of lemon juice with the melted butter, white wine, hot sauce, crushed red pepper, basil, and garlic; set aside.

Sprinkle mussels with salt, black pepper, and 1 tablespoon lemon juice; and place them in a grill basket.

Grill over high heat (400° to 500°), with the lid closed, about 10 minutes, or until shells open. Discard any unopened mussels.

Add mussels to the lemon mixture and toss well. Drizzle with remaining tablespoon lemon juice, and sprinkle with fresh basil. Serve immediately. Serves 4.

Per serving: 174 calories; 8g fat (4g sat.); 14g protein; 6g carbohydrate; trace dietary fiber; 47mg cholesterol; 398mg sodium