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.
- 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%.
- 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.
- 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:
- 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.
- 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.
- Nuts and Seeds. Sprinkle them on salads, soups, and pilafs. Nut butters are also protein-rich, kid-friendly staples.
- Quinoa. A delicious, fast-cooking whole grain, quinoa is a complete protein that works in place of rice or pasta in many dishes.
- 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
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!
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 ~
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