MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

By giving up meat for one day each week you can save money, reduce your environmental impact and live a healthier life.
In 2006, a United Nations Food and Agricultural Organization report, Livestock’s Long Shadow, highlighted the environmental impact of meat-eating and the importance of making more environmentally and socially conscious food choices. In 2009, the Meat Free Monday campaign was launched as a simple and straightforward idea to show everyone the value of eating less meat – and to make it easier for all of us to do so.
We’re not asking you to give up meat completely, we’re encouraging you to do your bit to help protect our planet. By joining together in having one meat-free day each week we’ll be making great steps towards reducing the environmental problems associated with the meat industry. You’ll also be giving your own health a boost, and with the added benefit that vegetables cost less than meat, having one meat-free day each week means it’s good for your pocket too.

Snooker Player Sings Praises of Meat-Free Eating

Snooker player Peter Ebdon has revealed the importance of a meat-free diet in keeping him fit and focused at the table.
The 2002 World Champion, currently competing in his 21st consecutive world championship, has cut all meat and dairy out of his diet since late last year and has been noticing the benefits in terms of health and outlook.
“I’ve been vegan for almost five months and it's made a huge difference,” Ebdon told BBC Sport. “My concentration and focus is good and the diet is a big part of that.”
While a diet high in animal protein has traditionally been linked to sporting prowess, a slew of scientific reports over the past few years have underlined just how bad for your health it can be to eat too much meat.
And a host of famous sportsmen and women have gone meat-free over the years and still become world-beaters, including tennis players Venus and Serena Williams and Martina Navratilova, athlete Carl Lewis even boxer Mike Tyson.
One of the world’s most notorious meat-eaters – he went so far as to nibble on Evander Holyfield's ear during a fight in 1997 – Tyson has been a vegan for three years.
He revealed in an interview last year that his diet made him feel: “Incredible. I wish I was born this way. When you find out about the processed stuff you have been eating. I wonder why I was crazy all those years.”


So try today and see how one day a week can make a world of difference!


Healthy Meatless Monday: Asparagus Mimosa with Capers, Radishes, and Chives  ( courtesy of Country Living and sent to LQ WELLNESS by Patti Kanaley )

Ingredients

2 large Eggs

1 tablespoon(s) Capers, preferably salt-packed

2  (medium to large) Radishes, very thinly sliced

3 tablespoon(s) Extra-Virgin Olive Oil

1 teaspoon(s) Extra-Virgin Olive Oil

 Fine Sea Salt

tablespoon(s) Freshly Ground Black Pepper

1 1/2 pound(s) Asparagus

2 tablespoon(s) Finely Chopped Chives

1  Pinch Of Aleppo Pepper, or 1 sliced fresh medium-hot chile (like serrano)

1  Lemon, cut into 4 wedges

Directions

In a small saucepan, bring eggs and enough cold water to cover by 1 inch to a boil. Remove from heat and let stand, covered, for 8 minutes.

Meanwhile, rinse capers. Then, in a small bowl, soak capers in cold water for 10 minutes and rinse again. Chop and set aside.

In a small bowl, combine radishes, 1 teaspoon oil, and a generous pinch of salt and black pepper. Toss to combine and set aside.

Drain eggs and submerge in a small bowl of cold water with ice cubes for a few minutes, then peel. Chop and set aside.

Bring a skillet three-quarters full with salted water to a boil. Add asparagus and cook until crisp-tender, about 3 1/2 minutes for medium spears. Drain, transfer to a large, wide bowl, and toss with remaining oil and a generous pinch of salt.

Divide asparagus among 4 plates. Drizzle with any oil left in bowl. Top with reserved radishes, eggs, and capers, plus chives and Aleppo pepper. Serve with lemon wedges.

Bon Appetit and Enjoy!

Healthy Weekly Motivator: Time to Track

Are you keeping a food and fitness journal? Writing down your daily meals and exercise can help you stay accountable for your actions. You can also use your journal to see what strategies have worked for you and where there's room for improvement.

Start a daily journal this Monday. Check in each week to see how your food and fitness choices impacted your weight, stamina and mental well being. Then consider what you can do to stay successful. Have fun with journaling by using an online tool, smart phone app. attractive notebook or reward stickers! Call or email me for online journal tools.

Have a great week everyone and remember a better tomorrow starts with what you eat today!
Send me your favorite meatless recipe so you can share with all!    

Wishing you health and wellness from the inside out,

Lisa

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

“It is significant to note that those who live on vegetarian food are less prone to diseases, whereas non-vegetarians are subject to more diseases. Why? Because animal food is incompatible with the needs of the human body.

                                 ~Sri Sathya Sai Baba ~

MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

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 will 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 some cancers. What's more, "cutting down on meat encourages people to eat more vegetables," says Marion Nestle, a professor of nutrition, food studies, and public health at NYU. Adding a serving of produce to your diet each day (approx. 1/2 cup ) 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 U.S. Dept. 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 30% 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 (approx what a family of four eats for dinner) once a week, says Gidon EShel, a professor at Bard College, "and you'll get almost the same benefits as trading in a standard sedan for an ultra-efficient Prius hybrid.

Healthy Meatless Recipe: Spinach Loaf ( courtesy of Giada De Laurentiis and sent in by Briana Quinn )

Ingredients

• 2 tablespoons unsalted butter, at room temperature, plus extra for greasing the pan
• 3 large eggs, at room temperature, beaten
• 1 cup whole milk
• Four 3/4-inch-thick slices rustic bread, crusts removed, torn into 1-inch pieces
• 1 small onion, chopped
• 1 1/2 teaspoons kosher salt
• 1 teaspoon freshly ground black pepper
• 3 pounds spinach leaves
• 1 cup grated Parmesan
• 1/2 teaspoon ground nutmeg
• 4 hard boiled eggs, peeled

Directions

Place an oven rack in the center of the oven. Preheat the oven to 375 degrees F. Butter a 9-by-5-inch nonstick loaf pan. Line the bottom of the pan with parchment paper. Set aside.

Place the eggs and milk in a large bowl. Add the bread and stir to combine.

Heat the butter in a large, high-sided skillet over medium-high heat. Add the onion, 1 teaspoon of the salt and 1/2 teaspoon of the pepper and cook until soft, about 6 minutes. In batches, add the spinach and cook until wilted, about 15 minutes. Drain in a colander. Press gently on top of the spinach to release excess moisture. Set aside to cool slightly. Transfer the spinach mixture to a food processor and blend until smooth. Pour the spinach into the bowl with the bread mixture. Add 3/4 cup of the Parmesan, the remaining salt and pepper and the nutmeg. Stir until smooth.

Spread half of the mixture on the bottom of the prepared pan. Lay the hard boiled eggs, end-to-end, in a line along the center of the spinach mixture. Add the remaining spinach mixture on top and press gently. Sprinkle the remaining Parmesan on top and bake for 1 hour. Cool 15 minutes, then run a thin metal spatula around the edges of the pan to release the loaf. Invert the loaf onto a cutting board, remove the parchment paper, and cut into slices.

Enjoy and this recipe will serve 6 - 8.

Healthy Weekly Motivator: De-Clutter, De-Stress

It's easy to feel overwhelmed when you're surrounded by clutter; it's just one more reminder of what needs to get done. However, taking the time to clear and organize even one space in your life can do wonders for improving your mood and reducing your stress!

Try your hand at a bit of spring cleaning this week. Start small by tidying up one area, like your desk or dining room table. Gaining control over part of your domain can help you feel accomplished and give you more space to get work done!

Have a great week everyone and remember a better tomorrow starts with what you eat today!
Send me your favorite meatless recipe so we can share with all!    

Wishing you health and wellness from the inside out,

Lisa

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

“Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.” 
                                     ~ Albert Einstein ~

WELLNESS THOUGHTS

Be an Angel & Give the Best Mother's Day Gift...


                           Good Health


Each month is a new opportunity to connect with my Members and social network and share information about healthy living. But where do I find the content that will spark their interest? Beginning in May, each month Shaklee will have a theme around important health and nutrition topics, together with scientific information to back them up, and a focus on products that support those themes.

Shaklee is dedicating the month of May and Women’s Health Month to you and all the women in your life. Mother’s Day is just around the corner, and Women’s Health week is May 13-19, so this month is a perfect time to talk to the women who are important to you about taking steps to improve their physical and mental health and lower their risks of certain diseases.

The top health concerns for women are overall health and wellness, bone health, immune health, breast health, heart health and physical energy. To address those concerns, you can offer the women in your life Vitalizer™ Women - smart supplementation formulated with key nutrients to support today’s busy, active woman, in one convenient daily serving. Vitalizer contains 80 bio-optimized nutrients – vitamins, minerals, antioxidants, phytonutrients, Omega 3 fish oil and probiotics - every vitamin and mineral your body needs to support optimal health.


And, for women over 50, there’s Vitalizer Gold, which delivers all the benefits of Vitalizer Women with even more benefits for healthy aging, including 30 mg. of CoQ10, a nutrient which is vital for energy production in the heart and promoting healthy arteries.

In addition to Vitalizer, you will also see OsteoMatrix® and OmegaGuard® featured throughout May in Shaklee's spotlight on women’s health. And remember, not only are Vitalizer and OmegaGuard important products for women’s health, but they also feature an additional 10% discount on AutoShip!

Vitalizer: Daily strips contain the following tablets: 2 Vita-Lea, 2 Carto-E-Omega, 1 B+ C Complex and 1 Optiflora Probiotic. Amazingly only 6 tablets in a convenient Vita-Strip provide all the following benefits:

• Economical, easy, convenient & only need to be taken once a day.
• Guaranteed delivery of 80 essential vitamins, minerals, & other nutrients ( pretty much every one that's required ).
• Delivers not just essential vitamins & minerals but also antioxidants, healthy gut microflora, Omega essential fats & much more, all at optimal levels.
• Is pure, potent, balanced, safe,& provides the best nature has to offer.
• Is as biologically beneficial to the body as possible through the use of S.M.A.R.T. technology ( the best nutrient delivery your cells could ask for ).
• Provides an excellent FOUNDATION program but additional support may be required to address individual challenges/situations or to achieve optimal health.

Be Calm & Rest Easy With Shaklee's Gentle Sleep

                            Complex (GSC)


Daytime anxiety and insomnia are on the rise... GSC is a healthy way to help!


We all know how important quality sleep is to our health, but most of us tend to get less of it as we grow older. Stress, lifestyle issues and the hormonal fluxes of menopause can all disrupt our sleep quality and quantity, and the effects may be more far reaching than just leaving us feeling tired. With gentle Sleep Complex you'll find your way to calmer days & restful sleep. Try GSC for relief of colic, menstrual cramps, migraine headaches, anxiety & emotional stress... even rheumatic pain. It has been used in Europe for these purposes for over 1,000 years! Shaklee's unique combination of Valerian, Passion Flower and Chamomile Flower are extracted under carefully controlled conditions to retain the contents that are naturally effective. Helps to produce a calm state of relaxation and some are now suggesting it for A.D.H.D. and A.D.D. Give it a try during the Month of May and save $1.00. If you order directly from the product website the office will send you a refund.



New research has explored the relationship between sleep and weight, and there's compelling evidence that people who don't consistently get seven to eight hours a night may be at a higher risk for weight gain. A review of the literature that focused on sleep and weight studies found a relationship between short sleep duration and increased weight over time. The relationship was strongest for children, an interesting finding in light of the childhood obesity problem in the US. The Nurses Health Study found that women who slept less than five hours a night gained more weight over a 16-year period than women who slept seven hours, and these findings weren't affected by adjustments for physical activity or dietary consumption. Although the increase was considered modest (1.14 kilogram), it's still a significant finding.

An interesting study on obesity and factors that affect weight loss followed 472 obese adults in a six-month intensive weight loss program. Part of the study tracked sleep amounts as well as stress levels (measured using a stress scale). The results of the study showed that those who had longer sleep times and lower stress levels at the beginning of the study had higher success in weight loss. People who reported sleeping between six to seven and seven to eight hours at the beginning had a greater chance of losing 4.5 kg more than the participants who slept 6 hours or less, and surprisingly, 8 hours or more.

The big question is, what causes the increase in fat gain in short sleepers? There are several theories that suggest sleep is important for normal hormonal function, and there may be a disruption in hormones that control appetite or metabolism in people who are chronically sleep deprived. There may be an association between sleep deprivation and increases in ghrelin (a hormone that increases appetite and affects fat and energy storage) that result in weight gain over time. In addition, people who are sleep deprived may misread fatigue signals as hunger or just lose their ability to control caloric intake when tired, but either way, sleep appears to affect how our bodies take in and store calories.

The key point is that sleep may be as important as diet and exercise in a weight loss program, and improving your quality and quantity of sleep could make a difference.

There are few things as gratifying as a good night’s sleep. Waking refreshed and ready for the world is a great feeling and a great way to stay healthy. Getting enough sleep is imperative to your healthy lifestyle. In fact, chronic sleep deprivation has some very serious health consequences, including: 

• An increased chance of heart disease
• More severe symptoms for those with diabetes
• Difficulty losing weight
• A compromised immune system 

If you have trouble sleeping, watching TV, eating a big meal late in the evening or taking your worries to bed may be the source of your sleep strife. Here are some easy ways to prepare your body for a good night’s rest:

• Set a bedtime, to get your body “used to” falling asleep at a certain time.
• Avoid alcohol, caffeine and heavy, spicy or sugary foods 4-6 hours before going to bed to help your body get to sleep and stay asleep.
• Exercise regularly, but not within 2 hours of your bedtime.
• Create a sleep environment that is quiet and dark, has comfortable bedding, is a good temperature for sleeping and establish a “sleep only” rule in bed so that your body associates the bed with sleep.
• Develop a pre-sleep ritual that includes relaxing activities (reading, turning off all electronics, taking a bath, deep breathing) and leaving your daily worries behind you.
  
  
  How many hours of sleep do you get each night? Do you have any tricks to get more sleep? Email me or comment at the end of this post!
  
  
  
  
  
  
  Have a wonderful, relaxing weekend! Happy Mother's day to all and enjoy your special day!
  
  
  
  
  Wishing you health and wellness from the inside out,
  Lisa
  Professional Wellness Coach
  LQ WELLNESS
  p: 973-383-0955
  e: lisaquinnwc@embarqmail.com
  product website: healthnetwk.myshaklee.com
  
  
  
  
    
  
  
  
  
  
  
  
  
  
  
  
  

       

MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

March was National Nutrition Month, and the news was full of stories on how we as Americans need to eat better. In the past few years, the long-standing food pyramid has been replaced with My Plate, which simplifies putting together a healthy, balanced meal. There are articles about the dangers of a diet containing red meat, of eating too much dairy, or simply not eating enough vegetables. And don’t forget the horror stories about eating only chicken nuggets and how French fries will kill you.

But who has the time to plan and cook three healthy, veggie-full meals a day seven days a week? After all, it is so much easier to grab a donut or order pizza. And let’s face it, most of us think healthy food is boring and tasteless.

The trick is to start small, which is the concept behind Meatless Monday. This movement – in place since 2003 – encourages us to take just one day a week to put together healthy meals for our families. Try out eating veggies just one day a week. That’s 1/7 of your life eating healthy. Imagine what a difference that could make.

Reduce meat consumption by 50%, new study warns

A study published in the Environmental Research Letters warns that a “magnitude of changes” should be made by 2050 to avoid the unprecedented climate catastrophe toward which the world is rapidly heading.
The study highlights that fertilizers used in farming are responsible for a considerable share of the global warming that causes climate change and suggests that the developed world will need to half its fertilizer use. Nitrous oxide, released by fertilizers and animal manure, is 310 times more powerful than carbon dioxide and remains in the atmosphere for up to 114 years. Growing feed crops, for cattle and pigs, produces more nitrous oxide emissions than crops that go directly into feeding humans.
The research also found that meat eaters in developed countries will have to eat less meat, cutting consumption by 50%. This would reduce demand for fertilizer as well as reduce the quantity of manure produced.
The study used statistics from the Food and Agricultural Organisation (FAO), reminding us that the world population is expected to reach 8.9 billion by 2050, and that daily per capita calorie intake will also rise to 3130 calories, up from 2790 kcal in 2000.
Meat consumption is expected to increase per person per year from 78 kg (in 2002) to 89 kg (in 2030) in rich countries, and from 28 kg (in 2002) to 37 kg (in 2030) in the developing world.
"I think there are huge challenges in convincing people in the west to reduce portion sizes or the frequency of eating meat," said Eric A Davidson, director of the Woods Hole Research Centre in Massachusetts.
Nevertheless, the report points out that large reductions in smoking have been witnessed during recent decades, suggesting that a major change in human behaviour in relation to food is also possible over a similar period of time. 
So let’s step up Meatless Monday, and consider meat reduction wherever possible!


Meatless Monday Recipe: Crustless Vegetable Quiche
                                               

( courtesy of Marie Spano)

If you think quiche is loaded with fat for flavor, think again. This crustless vegetable quiche will surprise you.  Marie used 50% Reduced Fat Cheddar Cheese, scraped the typical quiche crust and threw in a few egg whites. This quiche is much lower in fat than typical recipes, incorporates eye-popping color and of course nutrient-dense vegetables,  is packed with protein and is a good source of calcium. You can make this in a crust if you really want to but be sure you choose one that is made from whole grains and contains no partially hydrogenated oils on the ingredients list.

Ingredients 

• 1 & 1/3 cup broccoli fresh florets
• 1 Tbsp light soft spread (butter substitute)
• 1 medium size yellow onion chopped
• 1 cup 50% Reduced Fat Cheddar Cheese, shredded
• 1 medium size red bell pepper, chopped
• 4 eggs
• 2 egg whites
• 1/2 cup 2% milk
• 1/2 tsp dry mustard
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

1. Preheat oven to 400 degrees F. Spray 9 or 10″ pie pan with nonstick cooking spray.
2. Chop broccoli and place in steamer and steam over medium to low heat for 6 minutes or until crisp tender.
3. Melt the soft spread in a skillet and saute onion for 5-10 minutes over low heat, until soft.
4. In medium bowl, whisk eggs and egg whites, milk, mustard, salt and pepper until blended.
5. Place vegetables in crust, layer with cheese, top with egg mixture. Stir if necessary to even out the ingredients.
6. Bake at 400 degrees F for 10 minutes, reduce temperature to 350 degrees F and bake 30 minutes or until top is lightly browned and toothpick comes out clean. Adjust oven times as necessary depending on your particular oven.

Enjoy!

Healthy Weekly Motivator: What's Your

Intensity? 

There are varying degrees of exercise intensity. Light-intensity activities, like cooking or shopping, don't require much effort. Moderate-intensity activities like a brisk walk or flat bike ride work your heart, lungs and muscles, causing you to sweat. Vigorous-intensity activities increase your heart rate enough that you are breathing hard and fast.

Develop a diverse workout this week by incorporating something from every intensity level. Remember that fitness level and ability varies from person to person, so you may find an exercise to be more or less intense than your peers.

    Have a great healthy week!  Remember to send me your favorite meatless recipes. Do you know you can achieve optimal wellness by listening to your body and feeding it with proper nutrition?

 Keep moving with small steps and have fun!

Best in health always,

Lisa,

Professional Wellness Coach

LQ WELLNESS

973-383-0955

lisaquinnwc@embarqmail.com