Denver Bar Association
December 2013
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Wellness Brief: Get Fit to Practice and Improve your Health: The SUCCESS Guide for the Holidays and Traveling

Editor’s note: Wellness Brief is a monthly column that will look at all aspects of health and living well, and will offer tips on how to bring well-being into your daily life.




Common Food Myths — Busted!

Myths: Genetically modified crops are an extension of natural breeding and do not pose different risks from naturally bred crops. They are safe to eat and can be more nutritious than naturally bred crops.

Why it’s busted: Growing evidence shows that these claims are not true. GM crops are laboratory-made, using technology that is unlike natural breeding methods, and pose different risks from non-GM crops. GM crops can be toxic, allergenic or less nutritious than their natural counterparts. Conventional plant breeding, in some cases helped by safe modern technologies like gene mapping and marker assisted selection, continues to outperform GM in producing high-yield, drought-tolerant, and pest- and disease-resistant crops.


s we embark on the holidays and peak traveling season, we typically face difficulties in maintaining a healthy weight and lifestyle. Inconsistent schedules, party foods, buffet offerings, added stress, and reduced time for exercising are among the chief complaints and challenges facing those who are enjoying the holidays and/or traveling. Getting sidetracked from our typical healthy eating and fitness routines can easily lead to weight gain. However, we can take a proactive and empowering stance to take charge of our health. All we need is a realistic viewpoint and the right tools, and we can be even healthier than before the holidays.

Exercise: The holidays and traveling are not an excuse to stop exercising. Keep running shoes and workout gear in the car to make it easier. When packing, put running shoes and workout gear before anything else. Make exercise fun by using it as a way to explore — find running trails near your hotel, or take a walking tour of the city.

Eating: The buffets at hotels and meetings, and decadent offerings at restaurants can be tempting — but don’t let cravings conquer willpower. Drink a glass of water first to curb hunger. Choose brown rice, steamed veggies and salads with dressing on the side. If you eat meat, choose lean meats such as skinless chicken. Forget filling up on bread or chips. Healthy food can be delicious. For instance, enjoy a nutritious, protein-full plate of fresh fruit and spinach from the omelet bar. Did you know that approximately 51% of the calories from spinach are protein?!

Alcohol Consumption: Alcohol is readily available during the holidays, business dinners and at the airport. One way to manage your consumption is to drink one to two glasses of water for every alcoholic beverage. Not only will you consume less alcohol, you will consume fewer calories, spend less money, and feel more hydrated in the morning.

Here are some great apps that can assist you on your rode to health and fitness: MyFitnessPal, Daily Ab Workout, Daily Butt Workout, Drinking Water, Fooducate, Good Food Near You, Locavore, RunKeeper Pro, Water Your Body and iMapMy.

Check out Lorraine’s website,, for the full version of this article along with videos. The following is a seven-minute yoga practice that each of us can do when we get out of bed in the morning:

Whole Food, Plant-Strong Recipe of the Month: Peanut Stew w/Sweet Potatoes & Adzuki Beans

Offered by Kimberly C. Perdue, Esq. of Kennedy Childs, P.C., November’s Whole Food, Plant-Strong Recipe winning recipe !

• 1 T olive oil, separated
• 1 1/2 C chopped onion
• 1 clove garlic, minced
• 2 C peeled and cubed
sweet potatoes

• 1 1/2 C cooked adzuki beans (or any red bean)
• 3 C vegetable broth
• 1 C chopped red pepper
• 1 1/2 t grated fresh ginger
• 2 t salt

• 1/2 t ground cumin
• 1/4 t black pepper
• 1 14.5 oz can diced tomatoes
• 1 green or poblano chile, roasted
• 1/2 habanero chili seeded and chopped (optional)

• 3 T peanut butter (crunchy
or creamy)
1 lime, in wedges
3 T dry roasted peanuts, chopped
• Sauté sweet potatoes in two tablespoons of olive oil. Salt to taste, and cook for two to three minutes. • In a large sauce pan or stock pot, heat one tablespoon of oil over medium heat and sauté onion and garlic until soft. • Add the sweet potatoes, beans, broth, peppers, chilies, tomatoes and spices. Boil, then cover and cook on low until the vegetables are tender (35 to 40 minutes). • Take 1/4 cup of the stew & place it in a bowl. Add the peanut butter; whisk the mixture smooth. Add the mixture back into the stew and stir. • Serve the stew sprinkled with the chopped peanuts. Add the lime juice just before eating.


The winner of this month’s $25 gift certificate to Whole Foods Market for her delicious, plant-strong and nutritious recipe is Courtney Gibb, CBA/DBA’s Communications & Marketing Specialist. Look for Courtney’s Confetti Vegetable Salad recipe in next month’s Docket.
Please send your favorite Whole Food, Plant-Strong Recipe to Lorraine D’Aversa at Each month, we will select one recipe to appear in The Docket. The winner will receive a $25 gift certificate to Whole Foods Market.

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