One Step At a Time....
You Can Go Meatless One Day For All Three Meals
Unhealthy Eating Practices in Women Over 50
Eating disorders, a condition typically associated with young women, may be more prevalent among older women, according to research from the University of North Carolina. Researchers evaluated 1,800 U.S. women who took part in the Gender and Body Image Study. Among the female subjects over the age of 50, about 27 percent were obese, 29 percent were overweight, 42 percent were normal weight, and 2 percent were underweight. The study found that about 4 percent of the women binge eat, about 8 percent purge, and 70 percent diet to lose weight. In addition, 36 percent spent at least half of their time in the last five years dieting, 41 percent check their body size daily, and 40 percent weigh themselves at least twice a week. Strikingly, 62 percent said body weight negatively impacts their life, 79 percent report it affects their self-image, and 64 percent think about their weight daily.
Are You An Apple Or A Pear?
Apples have:
More weight above the waist
A waist circumference of more than 35 inches
A waist circumference to hip circumference ratio greater than 0.8
Apples are more likely to have or develop certain conditions, including:
Diabetes
High Blood Pressure
High Triglycerides- a type of fat in the blood
Heart Disease
Sleep Apnea
To help treat or lower their risk of developing these conditions, apples should:
Eat foods with a low glycemic index- these foods will not cause spikes in blood sugar and insulin.
For example: choose rye or pumpernickel bread over white or whole wheat. Other low glycemic index
foods: beans, most vegetables, brown rice, apples and pears.
Keep blood sugar levels regulated throughout the day, by making sure each meal and snack you eat is a combination of protein, healthy fat and carbs.
For example: spread some almond butter on apple slices. Also, check out this month's recipe below!
Pears have:
More weight below the waist
A waist circumference to hip circumference ratio of 0.8 or less
An increased body fat percentage: for women >31%, for men >25%
An increased BMI (body mass index)- greater than 24.9
Pears are at increased risk for certain conditions, including:
Elevated LDL (bad) cholesterol
Gastrointestinal distress
Food sensitivities and allergies
To help treat or lower their risk of developing these conditions, pears should:
Follow a food plan that focuses on plant-based protein, vegetables and fruits, whole grains and healthy fats.
Consider eliminating foods additives and certain foods that may be causing a reaction. These foods include but are not limited to: gluten-containing grains, dairy, eggs, beef, pork, shellfish, peanuts and refined sugars.
Healthy Meatless Recipe:
Maple Pecan Sweet Potato Burgers
(adapted from Nikki Haney )
Creativity meets compassion. This award-winning veggie burger scored Nikki Haney, culinary hero and blogger at The Tolerant Vegan, top honors (and $2000!) in the North Carolina Sweet Potato Commission’s “No More ‘Mallows Recipe Contest.” Her one-of-a-kind recipe WOWed the judges who voted it #1 in originality, flavor, and texture.
Ingredients:
2 cups peeled, cooked, and mashed sweet potatoes*
1/4 cup uncooked quinoa
3/4 cup water
2 tablespoons vegan butter
2 tablespoons maple syrup
1/8 teaspoon cayenne pepper
1/2 cup dry roasted pecans, chopped**
1 cup chopped kale
1/2 teaspoon sea salt (plus a sprinkle for the onion topping)
1 Vidalia onion, roughly chopped
sprinkle of fresh ground black pepper
4 buns of your choice.
*Microwave or bake sweet potatoes until soft, then remove skin and mash with a fork.
**If pecans aren’t already roasted, roast them by spreading them on a baking sheet and baking for 5 minutes at 350°F .
Directions:
Preheat oven to 400°F .
Bring water and quinoa to a boil in a small saucepan. Reduce heat to simmer and cover the saucepan, allowing the quinoa to cook for 8-10 minutes. Check the quinoa every couple of minutes since stove temperatures vary. It’s done when the water is almost gone and the quinoa appears to be nearly transparent.
Remove the quinoa from the stove and allow to sit covered for 5 minutes.
In a separate saucepan, mix 1 tablespoon melted vegan butter with 1 tablespoon maple syrup and the cayenne pepper. Mix into mashed sweet potatoes.
Then add and stir in the cooked quinoa, pecans, kale and sea salt.
Form the mixture into four patties and place on a baking sheet.
Bake for 45 minutes, turning once at the halfway point.
Onion Topping: In a skillet over medium heat, melt remaining 1 tablespoon of vegan butter. Add chopped onion. Sprinkle with sea salt and fresh ground black pepper. Cook for 12 minutes, stirring occasionally. Reduce heat to low and pour in the remaining 1 tablespoon of maple syrup. Stir continuously for 3 more minutes. Remove from heat and spoon over the burgers once they have finished baking.
Enjoy and Bon Appetit!
Healthy Weekly Motivator: Meat Me Halfway
The average American's diet contains too many solid fats, saturated fats and bad cholesterols, which are all found in animal products. Experts therefore recommend limiting total meat intake to two, 3 ounce servings a day or less (3 ounces is about the size and width of a deck of cards, or the palm of your hand).
Aim to eat less meat this week. Have a Meatless Monday, skip sausage and bacon at breakfast, or cut your lunch and dinner portions in half. Remember that you can easily stay full (and cut fat and calories) by filling the space on your plate with fruits, vegetables, beans and whole grains.
Aim to eat less meat this week. Have a Meatless Monday, skip sausage and bacon at breakfast, or cut your lunch and dinner portions in half. Remember that you can easily stay full (and cut fat and calories) by filling the space on your plate with fruits, vegetables, beans and whole grains.
Have a great week everyone and remember a better tomorrow starts with what you eat today! Do you have a favorite meatless recipe you would like to share with us? Send it my way!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
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Make sure to follow me on Twitter @lq_wellness
"One should eat to live, not live to eat." ~ Moliere ~
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