Things to Do: Schedule some time for yourself! Plus a recipe for Greek Salad with Feta and Artichokes

October 18, 2018

Do you ever feel like you are going in too many different directions? Is there any down time?  What are you doing for kicks and giggles?  Seems that might be an issue for many of us (me included). 

As we all know stress can lead to some pretty serious health issues, so what is a body to do….especially when our mobile devices are with us and we are constantly on go.  Experts are suggesting that we loosen the reins a little.  Try not to schedule yourself so rigidly and stack meetings/events on top of one another.  Have some room between meetings or events, rather than having a “hard stop”.  Learn to manage time so you can be more in the moment and actually enjoy where you are.  Kind of sounds like being mindful…..mindfulness is not just a weight loss strategy it is also a life strategy to have better health outcomes.

Here is a really good salad recipe which you can have as a side or add chicken or fish to it and have a complete meal.  Something quick and easy to allow you time to enjoy going for a walk after dinner and having time to be present in the moment!

Greek Salad with Feta and Artichokes


  • 1 garlic clove, halved
  • 1 tsp grated lemon zest
  • 3 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • ¼ tsp salt
  • ¼ tsp black pepper
  • 4 c sliced romaine lettuce
  • 2 c baby arugula
  • 1 (14 ounce) can quartered artichoke hearts in water, drained
  • 1 English cucumber, halved lengthwise and sliced
  • 1 small yellow or red bell pepper, quartered and sliced
  • 1 c grape tomatoes, halved
  • 1/4c sliced red onion
  • 6 pitted Kalamata, olives, cut into slivers
  • ½ c crumbled reduced –fat feta cheese


  1. Rub inside of large salad bowl with cut sides of garlic clove; discard garlic. 
  2. Add lemon zest and juice, oil, oregano, salt and pepper to bowl, whisk until blended. 
  3. Add romaine, arugula, artichoke hearts, cucumber, bell pepper, tomatoes, onion and olives and toss to coat. 
  4. Sprinkle with feta and serve.

Nutrition Information: 128 cals, 7 g fat, 4 g carbohydrate, 7 g protein, 675 mg sodium


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.