Are you Healing or Hurting Your Body?

We talk often about our spiritual life. We talk about mindset. We talk about discipline. But today, we’re focusing on the physical pillar.

One of my favorite go-to vegetables — and my 14-year-old daughter loves this one too — is bok choy. Yes, bok choy.

This beautiful cruciferous green belongs to the same family as broccoli, kale, cabbage, and Brussels sprouts. Bok Choy supports detoxification ~ that means your liver will love you!

Dr. Joel Fuhrman developed something called the ANDI score — Aggregate Nutrient Density Index. The equation is simple:

Health = Nutrients ÷ Calories.

The scale runs from 1 to 1000. Bok choy scores an impressive 865.

That means you are getting extraordinary micronutrient value for very few calories.

So as you move through your week, ask yourself:

Am I feeding inflammation… Or am I feeding healing? 

🥬🌱 Anti-Inflammatory Bok Choy Power Bowl

Water-Sautéed Bok Choy with Tofu, Pumpkin Seeds, Chia & Hemp

Ingredients (Serves 2–3)

• 3–4 heads baby bok choy (or 2 large), chopped
• 1 block extra-firm tofu, pressed and cubed
• 2–3 cloves garlic, minced (optional)
• 1–2 teaspoons fresh grated ginger (optional but powerful)
• 3–4 tablespoons water (for sautéing)
• 1 tablespoon pumpkin seeds (pepitas)
• 1 tablespoon hemp seeds
• 1 teaspoon chia seeds
• Fresh lemon squeeze (optional)
• Optional: red pepper flakes

Instructions

1️⃣ Prep the tofu

• Press tofu for 10–15 minutes to remove excess moisture.
• Cube into bite-sized pieces.

2️⃣ Lightly steam-sauté tofu (oil-free)

• Heat skillet over medium.
• Add 2 tablespoons water.
• Add tofu cubes.
• Cover and cook 4–5 minutes, flipping once.
• Remove and set aside.

3️⃣ Cook bok choy

• In same skillet, add 2–3 tablespoons water.
• Add garlic and ginger, sauté 30–60 seconds.
• Add chopped white stems first, cook 2–3 minutes.
• Add leafy greens, cover, and steam 2–3 minutes until just wilted.

4️⃣ Assemble

• Add tofu back into pan and gently combine.
• Remove from heat.
• Sprinkle pumpkin seeds, hemp seeds, and chia seeds on top.
• Finish with lemon squeeze.

Total cook time: 12–15 minutes.

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Rachael D. Arnold, M.Ed., Certified Transformation Life Coach
970.279.1818

https://ggtlife.com/