MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

Heart disease is the number one killer in America today. Should all people try to give up meat one day a week and go on a plant-based diet? Absolutely and this is why. Autopsies were done on the deceased bodies of the battle casualties of the wars in Korea and Vietnam. These young men were an average age of 21 years at the time that we examined their coronary arteries and already 80% had gross evidence of coronary artery disease. Of course a doctor had not diagnosed these young men with coronary artery disease but their arteries were already loaded with it. What was going to happen to them 20 or 30 years later?

Another consequence of eating the Standard American Diet is that at the age of 50, most Americans begin developing unidentified white spots in their brain that we now know are tiny little strokes. We see this repeatedly when people come in for MRI tests. Even if someone doesn’t have symptoms of coronary heart disease, these little strokes can begin to develop until the memory goes sour when they reach age 70 and they lose their cognition. These strokes come from too much cholesterol and fat from meat protein and dairy. There are so many other diseases besides heart disease that you are going to encounter if you continue to eat the Standard American Diet. Why do you want to have the opportunity to go into your senior years and not have all your cognition, all your intellect right on top? Why would you want to be someone who has severe personality changes, multiple strokes, in a rest home or nursing home? Eat a plant-based diet so that you can be there to enjoy your family, your children, your grandchildren and ideally your great great grand children!

Let's all try to go meatless one day a week for all three meals! Your body will love you for doing so!

Meatless Monday Recipe: Vegetable Enchiladas (courtesy of Judy S.Gosnell) Your typical vegetarian enchiladas are mostly cheese. That's not the case with this version, loaded with fresh spinach, corn, carrots, orange bell pepper and two types of beans.

Ingredients

• 1 tablespoon vegetable oil
• 1/2 onion, chopped
• 3 qts. baby spinach
• 1 cup frozen corn
• About 1 can (19 oz.) enchilada sauce
• 9 all-corn tortillas, quartered
• 1 cup refried beans
• 1/2 cup shredded carrots
• 1 orange bell pepper, chopped
• About 1 cup cooked rinsed black beans
• 1 cup plus 2 tbsp. shredded Monterey jack cheese
• 6 tablespoons chopped green onions

Preparation

1. Preheat oven to 375°. Heat oil in a large frying pan over medium heat. Add onion and cook until translucent, about 4 minutes. Add spinach and cook, stirring as needed, until almost completely wilted. Add corn and cook until hot. Set aside.

2. Put 6 ovenproof baking dishes* (each about 12-oz. capacity) on a rimmed baking sheet. Working with one dish at a time, spoon in 2 tbsp. enchilada sauce. Top with 2 tortilla quarters, 2 rounded tbsp. each refried beans and black beans, 1 tbsp. cheese, and 2 more tortilla quarters, pushing tortillas down gently as you layer them over cheese and beans. Spoon in 1/3 cup (packed) vegetable mixture, then 2 more tortilla quarters, 3 tbsp. enchilada sauce, and 2 tbsp. cheese. Repeat layering with remaining dishes.

3. Bake enchiladas until bubbling, cheese is melted, and tortillas are starting to brown on edges, about 30 minutes. Sprinkle with green onions.

*Or use a 9- by 13-in. baking dish, spreading one-third of sauce over bottom; top with one-third of tortillas, the beans, one-third of cheese, one-third of tortillas, the vegetable mixture, remaining tortillas, remaining sauce, and remaining cheese.

Enjoy!

Healthy Weekly Motivator: It's Good To Go Bad

A food's expiration date is a good indication of how processed it is. If your food takes years to expire, it's probably full of preservatives and artificial ingredients. Fresh produce, on the other hand, takes just days or weeks to meet its demise.

Pick up good health this week by choosing foods that go bad. Start today by selecting some recipes that include fresh foods. If you have a plan you'll be able to enjoy your ingredients while they're fresh!

Do you have a meatless recipe you would like to share with us? Send it my way and I will post it !

It is much easier to win a battle than to try to win an entire war! It is also much easier to prevent a battle in the first place. Support your body and practice going meatless one day a week! By doing so you will keep your body well fed and strong!

Have a great week and remember a better tomorrow starts with what you eat today!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

professional Wellness Coach

973-383-09955

lisaquinnwc@embarqmail.com

"Sugar is a type of bodily fuel, yes, but your body runs about as well on it as a car would."

                                        ~ V. L. Allineare ~

MEATLESS ONE DAY A WEEK

            3 Reasons To Cut Down On Meat


Take a pass on eating meat just one day a week ( meaning none at breakfast, lunch, or dinner ) and you'll reap these excellent benefits.

1. Better Health. Animal foods, especially red meat, are among the largest sources of saturated fats in our diet. Eliminating meat --- beef, pork, lamb, poultry --- one day a week can reduce your risk of dying from heart disease and cancers. What's more, " cutting down on meat encourages people to eat more vegetables," reports Marion Nestle, a professor of nutrition at New York University, in New York City. Adding a serving of produce to your diet each day may lower your risk of heart disease by 4% and your risk of stroke by 6%.
2. More Money In Your Pocket. Consuming less meat boosts your bottom line. The average cost of a pound of sirloin is $6.20, compared with 90 cents for a 15 ounce can of beans, according to the U.S. Department of Agriculture. If a family of four replaces a steak dinner ( $9.30 for 1 1/2 pounds ) with a fresh bean and vegetable salad ( $1.80 for two cans of beans ) once a week, they will save $7.50. After a year, that's an extra $390.
3. A Greener Planet. The livestock industry creates almost a fifth of all greenhouse gases and takes up to 30 percent of the earth's usable land, according to a United Nations report. (Vegetables and other produce don't even come close.) eliminate 1 1/2 pounds of meat ( about what a family of 4 eats for dinner ) once a week and you will get almost the same benefits as trading in a standard sedan for an ultra-efficient Prius hybrid.

Getting Protein Without Meat

The average American eats around 75 grams of protein per day, but most women need just 50 grams. And that protein doesn't have to come from meat. beans and vegetables contain protein, and even small amounts add up. here are five tasty meatless sources of protein:

1. Beans. Keep lentils, chickpeas, or kidney, white, or black beans on hand and swap 1/4 cup of them for an ounce of meat in chilies, tacos, and pasta salads.
2. Eggs. besides being a source of protein, eggs contain vitamins and minerals. Try a couple for dinner in a frittata or poached over toast and roasted vegetables.
3. Nuts and Seeds. Sprinkle them on salads, soups, and pilafs. Nut butters are also protein-rich, kid-friendly staples.
4. Quinoa. A delicious, fast-cooking whole grain, quinoa is a complete protein that works in place of rice or pasta in many dishes.
5. Tofu. Use chunks of soft tofu in soups, or blend it into salad dressings. Try firm or extra-firm tofu crumbled into scrambled eggs or sliced, breaded, and pan-fried.

Health Meatless Recipe: Vegetarian No-Pasta Lasagna ( submitted by CC )

4 tablespoons extra-virgin olive oil, divided
2 tablespoons garlic, finely chopped
2 tablespoons onion, finely chopped
2 (14.5-ounce) cans stewed tomatoes
2 tablespoons dried oregano, divided
1 6-ounce can tomato paste
Salt and freshly ground black pepper to taste
2 large eggplants
2 tablespoons dried thyme
1 cup part-skim ricotta cheese
1 large egg
1/2 cup freshly grated Parmesan cheese, divided
2 cups (4 whole) roasted peppers
1/2 cup shredded part-skim mozzarella
1/4 cup fresh basil, shredded
2 cups spinach (optional)
1 large yellow squash, thinly sliced lengthwise (optional)


1. Preheat oven to 450F. Heat 3 tablespoons of oil in skillet and cook garlic and onion until they become aromatic and begin to brown. Add stewed tomatoes and 1 tablespoon dried oregano. Once tomatoes begin to bubble, stir in tomato paste. Reduce heat to low, add salt and pepper to taste, cover, and let simmer lightly while you continue.

2. Slice eggplants lengthwise in 1/4-inch slices. Spread out slices on a rimmed cookie sheet sprayed lightly with nonstick cooking spray. Salt the slices generously on both sides, sprinkle with thyme, and lightly brush (it's fine to use your fingers) with the remaining olive oil. Roast eggplant in oven until tender and slightly browned. (If using yellow squash, also roast briefly until soft and pliable.) Remove and let cool enough to handle. Reduce oven to 375F.

3. Meanwhile, stir together ricotta cheese, egg, remaining oregano, and 1/4 cup of Parmesan cheese. In a 12x9-inch baking dish, spread 1/4 cup of tomato sauce. Cover with 3 or 4 eggplant slices, then half the roasted peppers, and then a third of the ricotta cheese mixture, followed by a third of the mozzarella. Sprinkle half the basil over cheeses, and then spinach and yellow squash (if using). Cover with more tomato sauce, eggplant, peppers, ricotta, mozzarella, and basil.. Top with remaining eggplant, tomato sauce, mozzarella, and any remaining Parmesan. Cover with foil and bake for about 15 minutes. Remove foil and bake for about 15 minutes more, or until cheese is bubbly and beginning to brown. Remove and let cool for at least 5 minutes before serving

Enjoy and keep sending me your recipes so we can all reap the  health benefits!

Healthy Motivator: Be Environmentally Conscious

It can be hard to stick to healthy intentions when you're living in a less-than-healthy environment! A coworker's candy dish, leftover snacks in the cupboard at home or an easily accessible takeout menu can all lead to mindless munching.

Prevent diet disaster before it strikes by fool-proofing your environment this week. Get rid of the unhealthy foods in your refrigerator and cabinets and leave nutritious choices where you're most likely to notice them. Remember that it's easy to make healthy choices when they're all around you!

Have a great week and remember to eat well, eat healthy and enjoy life!

A better tomorrow starts with what you eat today!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

" If junk food is the devil, then a sweet orange is as scripture." ~ Audrey Foris ~

MEATLESS MONDAYS

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

The number one thing you can do today to improve your health and boost your energy is eat leafy greens. This simple act has powerful implications.

In his book, Integrative Nutrition, author Joshua Rosenthal describes it this way: “Greens help build our internal rainforest and strengthen our circulatory and respiratory system.” He goes on to say that the color green aligns with spring, “a time of renewal, refreshment, and vital energy.”

Indeed, the list of beneficial properties offered by greens is long and includes everything from improving circulation and liver function to strengthening the immune system, clearing congestion, and promoting healthy gut flora.

Greens provide a whole host of valuable nutrients, micronutrients, and phytonutrients such as:

• Calcium
• Magnesium
• Iron
• Potassium
• Phosphorous
• Zinc
• Vitamins A, C, and K
• Fiber
• Folate
• Chlorophyll

Chlorophyll (found in all green vegetables) is a powerful blood builder akin to liquid oxygen! If you are trying to get pregnant, you can benefit from the high folate content in greens. And if you need to increase your calcium intake, leafy greens beats milk because it doesn’t put the body into an acidic state the way dairy does. Greens with significant amounts of calcium include cooked beet greens, kale, dandelion greens, collards, parsley, turnip greens, and watercress. (An interesting aside: the ancient Greek physician Hippocrates, who said “let food be thy medicine,” relied so heavily on the healing powers of watercress that he built his first hospital next to a stream so he could grow it.)

Other greens to rotate into your diet include spinach, cabbage, mesclun, bok choy, broccoli, and broccoli rabe.

Here are some easy ways to eat more greens:

-Drink them in the morning! Start off your day with an alkalizing green smoothie by mixing the following ingredients in a high-speed blender:

Handful watercress, kale, or Swiss chard
Handful parsley or cilantro 
1-2 stalks organic celery 
1/2 cuke (peeled)
1 organic apple (peeled and cored)
Juice of 1 lemon 
Thumb-sized knob of fresh ginger (peeled)
Filtered water (amount depends on desired thickness)

-Drink the broth or “tea” that’s leftover in the pan after briefly steaming or boiling your greens.

-Grow your own greens either in a container on your porch, in a raised garden bed in your yard, or in a community garden. Alternatively, seek out fresh greens at the farmer’s market or join a CSA to ensure regular delivery of them!

-Get into the habit of having a simple raw mixed greens or kale salad with lunch and dinner.

-Add such green algae superfood supplements as spirulina and chlorella to your daily routine for an added dose of disease-fighting phytochemicals.

Once you crowd out other foods with these nourishing plant-based options, you’ll be glowing with so much positive energy your friends will be green with envy.

Meatless Monday Recipe: Black Bean Burger ( Courtesy of Kathy Kitchens Downey )

Ingredients

• 2 teaspoons chopped garlic 
• 1 (15.25-ounce) can black beans, rinsed and drained 
• 1 teaspoon grated lime rind 
• 3/4 teaspoon chili powder
• 1/2 teaspoon chopped fresh oregano
• 1/4 teaspoon salt 
• 1 large egg, lightly beaten 
• 1 large egg white, lightly beaten 

Preparation

1. 1. Place bun in a food processor; process 4 times or until crumbs measure about 1 cup. Transfer to a bowl.
2. 2. Combine 1 tablespoon oil, garlic, and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty.
3. 3. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.
4. 4. Serve on a thin bun or without . Top your black burger with salsa, thin slices of avocado and/ or tomato and lettuce.
5. Enjoy and have fun creating!

Health Monday Motivator: Keeping A Positive Attitude

Keeping a positive attitude can be a challenge.  Many of us are stretched very thin between obligations at work, at home, trying to spend quality time with our children and our spouses, and finally maybe squeezing in a little time for ourselves.  It is often overwhelming, which makes it difficult to keep in mind that each of us has cause to be grateful and an obligation to ourselves, and to those around us, to recognize that gratitude.  The benefits are worth the extra effort.

In addition to changing your outlook and allowing you to get more joy out of life, adopting an attitude of gratitude can improve your overall health and wellbeing.  A study conducted by Dr. Robert Emmons at the University of California at Davis found that grateful people:

• Were less likely to complain of physical symptoms
• Reported lower levels of depression and stress; and higher levels of alertness, enthusiasm, determination, attentiveness, and energy
• Were more successful in reaching their personal goals
• Felt more connected to others
• Slept better
• Maintained a more positive outlook about their future and their lives in general.

Remember to be grateful for inspirations, ideas, and things that come to you everyday!

Have a wonderful, healthy week and eat well, eat healthy and enjoy life!

A better tomorrow starts with what you eat today! Send me your favorite meatless recipes and I will share them with all of our readers.

Wishing you optimal wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

lisaquinnwc@embarqmail.com

973-383-0955

"I believe that water is the only drink for a wise man." ~ Henry David Thoreau ~

MEATLESS MONDAYS

Fight Prostate Cancer with Meatless Monday Says Blue Cure Founder

Gabe Canales, Founder of the Blue Cure Foundation, was just 35 when he found out he had prostate cancer. When diagnosed, doctors told him to remove red meat from his diet and rethink his habits. “I’ve always been a meat and potatoes kind of guy,” Canales shared in a recent article on the Huffington Post, “growing up, I never ate salads or vegetables with my meals.” Now, Canales works to inform other men of the connection between diet and prostate cancer in hopes of preventing future cases.

Last week, Canales tackled the connection between meat consumption and prostate cancer by encouraging men everywhere to have a Meatless Monday. “You can do it – and you should feel better… going just one day a week without any meat has made me discover the benefits of organic fruits and vegetables.”

Many studies have shown that decreasing meat consumption -particularly red, grilled and processed meats- while upping produce and soy intake can impact one’s risk of prostate cancer. “Researchers have explored a number of possible dietary factors contributing to prostate cancer risk,” notes the, Cancer Project “these include dietary fat, saturated fat, dairy products, and meat, as well as dietary factors that may decrease risk, such as the consumption of carotenoids and other antioxidants, fiber, and fruit.”

Meatless Monday Recipe: Raw Almond Flax Burgers 

(courtesy of Brendan Brazier)

Here’s a hearty meal that’s gluten-free, dairy-free, cruelty-free, raw... and it'll keep you feeling energized all day! These raw burgers are bursting with flavor and nutrition, making them satisfying as well as versatile. You can eat them raw or cooked and served on buns, crackers – even matza – crumbled into pitas, or over a fresh salad.

Ingredients:

2 cloves garlic
1 cup raw almonds
½ cup ground flaxseed
2 Tbs. balsamic vinegar
2 Tbs. coconut oil or hemp oil
sea salt (to taste)

Directions:

1. Add ingredients to food processor and process until well blended.
2. Form mixture into four patties.
3. Serve raw or cooked: lightly cover with coconut oil and bake at 300F for 35 minutes. Alternatively, lightly saute over medium heat until golden brown, flipping once.

Enjoy and kick the habit one day at a time!

Weekly Healthy Motivator: Sort Out the Small Stuff

Many times stress is the result of little things that were left unresolved, like work projects, medical visits, paperwork and other household concerns. These tasks can hang over your head week after week, building up stress without you even realizing it.

This week, set out to solve the little problems in your life. Sit down this Monday and write a list of all the small things that have piled up; then come up with a time line to make them disappear. By catching up and completing these goals, you can feel in control again!

Have a wonderful, healthy week and by taking one step at a time we can achieve optimal wellness!

Keep sending me your meatless recipes so they can be enjoyed by all! A better tomorrow starts with what you eat today!

Yours in health always,

Lisa

Professional Wellness Coach

LQ WELLNESS

973-383-0955

lisaquinnwc@embarqmail.com

"Take care of your body. It's the only place you have to live." ~ Jim Rohn ~