MEATLESS MONDAYS

Five Strategies to Maintain Normal Blood Sugar

With the rise of overweight and obesity, it is no surprise that blood sugar (glucose) levels follow. Elevated blood sugar can lead to an increase risk for Type 2 Diabetes, metabolic syndrome, and elevated blood lipids.

Here are some simple strategies to consider and discuss with your healthcare practitioner in regards to keeping your blood sugar (glucose) at bay. Keep in mind that some herbs and spices may interfere with medications.

1. Exercise. Exercise stimulates the utilization of free flowing blood glucose and also helps with insulin metabolism. Of course, it also burns calories and helps release endorphins which are the feel good hormones.
2. Consider cinnamon. Cinnamon has been shown to help increase insulin sensitivity and quell blood sugar from spiking. As little as a 1/4 tsp. per day may help. Add it to rubs, sauces, in cereal/grain dishes, sprinkle on toast, and add to baked goods.
3. Add some vinegar to your meal. Vinegar has been shown to help with blood sugar levels. About one ounce is what was utilized in studies. So, if you are having a high carbohydrate meal, add some balsamic vinegar while enjoying bread with olive oil, use some rice wine vinegar with rice or grain dishes, have a vinaigrette salad dressing (or just plain vinegar) on your salad or fruit dishes.
4. Enjoy magnesium containing foods. Over a 20 year period, researchers studied 4,497 healthy adults. Results showed that those who consumed magnesium on a regular basis (about 200 mg per 1,000 calories) were 47% less likely to develop diabetes. Magnesium is found in halibut, almonds, cashews, spinach, and soybeans.
5. Chromium is another mineral that plays a role in carbohydrate, fat and protein metabolism. It’s also been linked with blood glucose metabolism. Chromium can be found in meats, whole grains, and in some fruits and vegetables, such as broccoli and grapes. The Adequate Intake (AI) for chromium is 20-25 micrograms (mcg) for women aged 19-50+; the AI for men aged 19-50+ is 30-35 mcg.

Meatless Monday Recipe: Magic Lasagna  ( from Women's health Magazine)

                   Ingredients 

• 1 cup part-skim ricotta cheese
• 1 cup 1% cottage cheese
• 2 cups (8 ounces) shredded reduced-fat mozzarella cheese, divided
• 2 medium eggs
• 2 cups shredded carrots
• 1 package (10 ounces) frozen chopped broccoli, thawed and well drained
• 1 package (9 ounces) no-boil lasagna noodles
• 3 cups fat-free chunky garden-style pasta sauce 

                     Directions

1.

 Preheat the oven to 400ºF. Coat a 13" x 9" baking dish with vegetable oil spray.

2.

In a large bowl, combine the ricotta, cottage cheese, 1 cup mozzarella, eggs, carrots, and broccoli.

3.

Place 3 noodles in the reserved dish. Spread one-third of the cheese mixture evenly over the noodles. Drizzle on 1 cup of the sauce. Repeat the process two more times. Sprinkle with the remaining 1 cup mozzarella.

4.

Bake for 30 minutes, or until bubbling. Allow to stand 10 minutes before serving.

              

 

This baked pasta dish is quick to prepare since it begins with no-boil noodles. Great for a fast weeknight meal and you could also use your own sauce rather than bottled sauce. Enjoy!

Monday Motivator: Rethink Your Routine

Fall is upon us- time to wind down from summer vacation and settle back into a regular routine. Take time this week to reevaluate your schedule and priorities for the coming season. Planning reduces stress and ensures that healthy habits find their way into your daily life.

Have a great Monday!

As always wishing you health and wellness from the inside out!

LQ WELLNESS

973-383-0955

"If it is to be, it is up to me.' ~ Unknown

Meatless Mondays

         Brighten the Fall Season with Winter Squash

Winter squash are part of the Cucurbitaceae family, also known as the gourd family, along with melons, cucumbers and luffas (or loofah), the spa sponge. Characterized by hard shells, hollow inner, seed-filled cavities, and sweet flesh, the many varieties include acorn, banana, turban, butternut, Hubbard, spaghetti, and Kabocha. Winter squash are harvested at a more mature age than their summer cousins. The hard shells can be stored longer and their vibrant yellow and orange flesh is richer in vitamins. Your winter squash are an important source of carotenoids, a group of antioxidants that include alpha and beta carotenes. One cup will provide you with more than double the daily requirement of Vitamin A which is important for eye health.

Carotenoids have also received much attention for their anticancer potential. Beta carotene was found to inhibit the spreading and growth of leukemia cells, according to a study published in the May 18, 2011 Archives of Biochemistry and Biophysics.

As you slice into a winter squash the deeply colored flesh will brighten the gray of winter for you. The most flavorful squash will have a firm, smooth rind that allows most varieties to be stored up to six months. Cooked winter squash, whether steamed or baked, needs little more than a dash of seasoning to enhance flavor. You can try it pureed in soups, stuffed with sweet and savory ingredients or roast the seeds for a crunchy snack. One cup of baked winter squash will give you the following nutrients: dietary fiber, Vitamin A, Vitamin B6, Vitamin C, Potassium, Manganese and Beta Carotene.

 

Meatless Monday Recipe :   Winter Squash and Kale Risotto with Pine Nuts  

( from Fruits and Veggies Matter)

2 tsp olive oil

1c. yellow onion, diced

1c. Arborio or short grained rice

3 cloves garlic, minced

2 Tbsp. pine nuts

2 (10 oz) cans low sodium, fat-free vegetable broth

1 (12 oz) pkg frozen winter squash thawed, diced

2 c fresh kale, finely chopped

1. Heat oil in a large saucepan over medium heat. Add salt, onion, garlic, and saute 2 minutes. Stir in rice and pine nuts and saute for about 2 minutes.

2. Add first can of broth, 1/2 cup at a time, cooking and stirring over medium low heat until liquid is nearly absorbed.

3. Add diced squash and second can of broth, 1/2 cup at a time, stirring often. Add the kale and cook until all broth is absorbed and kale is soft. Makes 4 servings.

Enjoy!

Healthy Monday TIP: Go the Extra Mile

Make an effort to boost your activity this week. Make moderate increases in the time, intensity, or number of your current workouts. Building on your usual exercise routine will result in more activity over time.

 Have a great healthy week from the inside out and if I can assist you or your family in any way to reach optimal wellness please don't hesitate to call me.

Keep moving with small steps and have fun! 

Best in health always,

Lisa

LQ Wellness

973-383-0955