MEATLESS MONDAYS

                   Eating for Healthy Aging


Consuming more fruits, vegetables, whole grains, soy foods, fish, nuts, and tea can help prevent the chronic diseases of aging. You might not be able to turn back the hands of time for every wrinkle and body ache, but you can certainly reduce your risk or delay the onset of chronic diseases associated with aging such as heart disease, diabetes, cancer, and neurodegenerative disease. Your daily food and activity choices can significantly lower your risk of developing such diseases, according to scientific evidence. Preventing these conditions can make the difference between living a long, vibrant life or a short life riddled with disease and disability. Cut back on animal foods... such as meats and cheese and shift to more organic, locally grown plant foods, including beans, vegetables and grains , to slash your carbon footprint. Go meatless one day a week and reap the benefits!

 Today is American Diabetes Alert Day! The American Diabetes Association offers this list of "superfoods" that people with diabetes may consider adding to their diet.
 Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more. Your list of the top 10 diabetes superfoods has arrived.

As with all foods, you need to work the diabetes superfoods into your individualized meal plan in appropriate portions.

All of the foods in our list have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as:

• calcium
• potassium
• fiber
• magnesium
• vitamins A (as carotenoids), C, and E.

 Below is the list of superfoods to include in your diet.

Beans

Whether you prefer kidney, pinto, navy or black beans, you can’t find better nutrition than that provided by beans. They are very high in fiber giving you about 1/3 of your daily requirement in just a ½ cup and are also good sources of magnesium, and potassium.

They are considered starchy vegetables but a ½ cup provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible.

Dark Green Leafy Vegetables

Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrates, you can’t eat too much.

Citrus Fruit

Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.

Sweet Potatoes

A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.

Berries

Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert.

Tomatoes

An old standby where everyone can find a favorite. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.

Fish High in Omega-3 Fatty Acids

Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety... they don’t count in your goal of 6-9 ounces of fish per week.

Whole Grains

It’s the germ and bran of the whole grain you’re after.  It contains all the nutrients a grain product has to offer. When you purchase processed grains like bread made from enriched wheat flour, you don’t get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate.

Pearled barley and oatmeal are a source of fiber and potassium.

Nuts

An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.

Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

Fat-free Milk and Yogurt

Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.

Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish.

Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch.

Of course, you probably don't want to limit yourself to just these items for every meal. The American DiabetesAssociation's book, What Do I Eat Now, provides a step-by-step guide to eating right.

Meatless Monday Recipe:Chickpea Artichoke Salad (courtesy of Miriam Kiesh )

Chickpeas are a perennial favorite in the Middle East. Their earthy flavor is always wisely paired with something sharp, like onions or lemon. This recipe features chickepas and artichoke hearts in a hearty vegan salad that combines cooked and raw ingredients with an herby, pungent dressing that’s full of vitamin C. The result is so much more than just another salad!


Ingredients:
3-5 Tbs. extra virgin olive oil, divided
juice of 1 lemon
1-2 Tbs. fresh, finely chopped basil
1 tsp. dried oregano
¼ cup fresh parsley, chopped
2 cloves garlic, minced
½ tsp. sea salt (or to taste)
1½ cups cooked chickpeas, rinsed & drained
6-8 artichoke hearts, sliced lengthwise
¼ cup natural almonds with skin, coarsely chopped


Directions:

1. In a large bowl, mix 2-3 Tbs. olive oil, lemon juice, basil, oregano, parsley, garlic and sea salt; set aside.
2. Heat another 1/2 Tbs. of olive oil; add chickpeas and cook over medium heat, stirring often, until they are golden brown, about 10 minutes; add to bowl.
3. Heat 1/2 Tbs. oil in pan and add artichoke hearts, cut side down; cook until browned, stirring only once or twice to avoid breaking them up, about 5-10 minutes more; add them to bowl.
4. Toss salad gently until chickpeas and artichoke hearts are well coated with dressing; to serve, spoon salad onto serving plates and sprinkle with chopped almonds. Serve warm.

Enjoy and share your favorite meatless recipes with me!

Mealthy Monday Motivator: Take a Veggie Vacation

Traditional cultures around the world have long known the benefits of a mostly-vegetarian diet. Numerous studies have linked vegetarian eating to lower cholesterol, blood pressure and overall weight, as well as a decreased risk of heart disease, type II diabetes, hypertension and certain cancers. A healthy vegetarian diet consists of mostly whole, unprocessed fruits, vegetables, grains, nuts and beans.

Take a world tour and improve your health this week by sampling some traditional vegetarian dishes.

Have a wonderful, healthy week and have the determination to change your habits as you tread along the road of life .

A better tomorrow starts with what you eat today,

Lisa,

Professional Wellness Coach

LQ WELLNESS

lisaquinnwc@embarqmail.com

973-383-0955

"If it is to be it is up to me."  ~ Author Unknown ~

MEATLESS ANY DAY

Today, March 20th, thousands of caring people across the globe will be celebrating Meatout, the world's largest and oldest grassroots diet education campaign! 


Fight Prostate Cancer With Meatless Monday or Any Day. Journey with Prostate Cancer Founder Gabe Canales who encourages all men to be proactive about their health by cutting out meat once a week.


Small changes in life can make a big difference. Meatless Any Day is a step toward developing better habits. You can do it -- and you should feel better. Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.


Concerned about lack of protein? No worries. There are many alternatives like tempeh, tofu, quinoa, lentils, egg whites, almond butter, nuts, soy, seeds and beans, including small red beans, red kidney beans, pinto beans, black beans, navy beans and black-eyed peas.

Small changes in life can make a big difference. I want you and your loved ones to do everything you can to avoid getting cancer and other chronic health conditions like heart disease.

Meatless Monday or Any Day is a step toward developing better habits. You can do it -- and you should feel better.

And you're never too young to start Meatless Monday. "The younger that people can start to adopt healthier lifestyles, the better the long-term health benefits. In fact, it is much easier to make the changes at a younger age than after decades of living with a bad habit," says Dr. Lorenzo Cohen, Ph.D, Director of Integrative Medicine at the University of Texas MD Anderson Cancer Center in Houston. 

Weekly Meatless Recipe: 

Sicilian Cauliflower Pasta

Recipe adapted from "The Meat Free Monday Cookbook" (Kyle Books)

MAKES 4 SERVINGS

INGREDIENTS

Pinch of saffron threads (about 1/8 teaspoon)1 medium head cauliflower, trimmed and cut into small florets (about 4 cups)
3 tablespoons extra-virgin olive oil
1 medium yellow onion, finely chopped (about 1 cup)
2 garlic cloves, finely chopped
1/8 teaspoon red-pepper flakes
1/2 cup pine nuts
1/3 cup golden raisins
2 tablespoons tomato paste
1 bay leaf
Salt and freshly ground black pepper
14 ounces whole-wheat mafalda corta pasta or similar short pasta (such as fusilli or gemelli)
1 tablespoon fresh lemon juice
2 heaping tablespoons chopped flat-leaf parsley
Freshly grated Parmesan cheese, for garnish

START TO FINISH: 1 HOUR

DIRECTIONS

1. In a small bowl, soak the saffron threads in 2 tablespoons of boiling water and set aside.2. Bring a large pot of salted water to a boil. Add the cauliflower and cook until tender, about 5 minutes. Using a slotted spoon, transfer the cauliflower to a colander set over a large bowl to drain. Set aside and return the cooking water to a boil.
3. In a large skillet, warm the olive oil over medium heat. Add the onion and cook, stirring occasionally, until softened but not brown, about 5 minutes. Add the garlic and red-pepper flakes and cook for 1 minute longer. Add the pine nuts and raisins and continue to cook until the pine nuts are lightly toasted, about 2 minutes.
4. Add the cauliflower, steeped saffron, tomato paste and bay leaf to the skillet with 1/2 cup of the cauliflower cooking water. Season with salt and pepper and cook over medium-low heat for about 5 minutes, lightly mashing the cauliflower with the back of a wooden spoon to make a chunky sauce; add more water if the sauce starts to look dry. Discard the bay leaf.
5. Meanwhile, cook the pasta in the cauliflower water according to the package instructions. Drain, reserving 1 cup of the water, and transfer the pasta to the skillet with the cauliflower sauce.
6. Add the lemon juice and parsley and stir to combine. Thin the sauce with some of the reserved water if needed. Season to taste and serve with the Parmesan.

Enjoy!

Weekly Health Tip:

Bite for the Better: Sure calories are an important part of maintaining or losing weight, but so are nutritious, healthy foods. Eating unprocessed foods like fruits, vegetables, beans and whole grains increases your energy, lowers your risk of health problems, helps you maintain a healthy weight and sets a good example for friends and family! This week focus on making healthy food swaps at every meal. Replace your lunchtime serving of chips with crunchy carrot sticks, or start your morning with oatmeal and fruit instead of a bagel and cream cheese. You'll soon discover how delicious nutritious foods can be!    

"It is hard to keep that which has not been obtained through personal development." -- Jim Rohn

What are you doing to make yourself better today than yesterday?   

Let me know what you have done for yourself and send me your favorite meatless recipes!

Have a great healthy week and take care of yourself!

Lisa

LQ WELLNESS

lisaquinnwc@embarqmail.com

973-383-0955