Meatless Monday: Eat More Vegetables

One Step At a Time...

You Can Go Meatless

For All Three Meals

People are drawn to vegetarianism by all sorts of motives. Some of us want to live longer, healthier lives or do our part to reduce pollution. Others have made the switch because we want to preserve Earth’’s natural resources or because we've always loved animals and are ethically opposed to eating them.

Thanks to an abundance of scientific research that demonstrates the health and environmental benefits of a plant-based diet, even the federal government recommends that we consume most of our calories from grain products, vegetables and fruits. And no wonder: An estimated 70 percent of all diseases, including one-third of all cancers, are related to diet. A vegetarian diet reduces the risk for chronic degenerative diseases such as obesity, coronary artery disease, high blood pressure, diabetes and certain types of cancer including colon, breast, prostate, stomach, lung and esophageal cancer.

Here are a few reasons to go meatless one day a week:

• You’ll ward off disease. Vegetarian diets are more healthful than the average American diet, particularly in preventing, treating or reversing heart disease and reducing the risk of cancer. A low-fat vegetarian diet is the single most effective way to stop the progression of coronary artery disease or prevent it entirely. Cardiovascular disease kills 1 million Americans annually and is the leading cause of death in the United States. But the mortality rate for cardiovascular disease is lower in vegetarians than in non vegetarians, says Joel Fuhrman, MD, author of Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. A vegetarian diet is inherently healthful because vegetarians consume less animal fat and cholesterol (vegans consume no animal fat or cholesterol) and instead consume more fiber and more antioxidant-rich produce——another great reason to listen to Mom and eat your veggies!
• You’ll live longer. If you switch from the standard American diet to a vegetarian diet, you can add about 13 healthy years to your life, says Michael F. Roizen, MD, author of The RealAge Diet: Make Yourself Younger with What You Eat. ”People who consume saturated, four-legged fat have a shorter life span and more disability at the end of their lives. Animal products clog your arteries, zap your energy and slow down your immune system. Meat eaters also experience accelerated cognitive and sexual dysfunction at a younger age.”
• You’ll build strong bones. When there isn’’t enough calcium in the bloodstream, our bodies will leach it from existing bone. The metabolic result is that our skeletons will become porous and lose strength over time. Most health care practitioners recommend that we increase our intake of calcium the way nature intended——through foods. Foods also supply other nutrients such as phosphorus, magnesium and vitamin D that are necessary for the body to absorb and use calcium.

People who are mildly lactose-intolerant can often enjoy small amounts of dairy products such as yogurt, cheese and lactose-free milk. But if you avoid dairy altogether, you can still get a healthful dose of calcium from dry beans, tofu, soymilk and dark green vegetables such as broccoli, kale, collards and turnip greens.

• You’ll ease the symptoms of menopause. Many foods contain nutrients beneficial to perimenopausal and menopausal women. Certain foods are rich in phytoestrogens, the plant-based chemical compounds that mimic the behavior of estrogen. Since phytoestrogens can increase and decrease estrogen and progesterone levels, maintaining a balance of them in your diet helps ensure a more comfortable passage through menopause. Soy is by far the most abundant natural source of phytoestrogens, but these compounds also can be found in hundreds of other foods such as apples, beets, cherries, dates, garlic, olives, plums, raspberries, squash and yams. Because menopause is also associated with weight gain and a slowed metabolism, a low-fat, high-fiber vegetarian diet can help ward off extra pounds.
• You’ll be more ‘regular.’ Eating a lot of vegetables necessarily means consuming more fiber, which pushes waste out of the body. Meat contains no fiber. People who eat lower on the food chain tend to have fewer instances of constipation, hemorrhoids and diverticulitis.
  Go Meatless one day a week; what do you have to lose.It's a breeze. It is almost effortless these days to find great-tasting and good-for-you vegetarian foods, whether you’re strolling the aisles of your local supermarket or walking down the street at lunchtime. If you need inspiration in the kitchen, look no further than the internet, your favorite bookseller or your local vegetarian society's newsletter for culinary tips and great recipes.

Healthy Meatless Recipe:

Crustless Spinach and Feta Pie

(Adapted from skinnytaste .com)

Ingredients:

• 10 oz frozen spinach, thawed and liquid squeezed out
• 1/2 cup scallions, chopped
• 2 tbsp chopped fresh dill
• 2 tbsp chopped fresh parsley
• 1/2 cup (2.5 oz) reduced fat crumbled feta
• 2 tbsp grated Asiago cheese (or Parmesan, Romano)
• 1/2 cup white whole wheat flour (Bob's Red Mill)
• 1 tsp baking powder
• 2/3 cup fat free milk
• 1 tsp olive oil
• 2 large eggs, beaten
• 1/2 tsp kosher salt
• fresh cracked pepper to taste
• cooking spray

Directions:

• Preheat oven to 400°.
• Lightly spray a pie dish with cooking spray.
• Mix spinach, scallions, dill, parsley, feta cheese, and in the pie dish.
• Sift flour and baking powder in a medium bowl.
• Add remaining ingredients to the bowl and blend well.
• Pour into pie dish.
• Bake 28 to 33 minutes or until knife comes out clean from the center.
• Let it stand at least 5 minutes before serving.
• Serves 6-8.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Mindful Eating

Mindful eating involves taking a minute to slow down to enjoy your food and includes the following:

• Sitting down to eat in a place where you can focus on your food (not in front of the TV or a newspaper).
• Slowing down and taking your time—put your fork down between bites.
• Thinking about the food: what does it smell like, look like, taste like?

• Enjoying it—regardless of whether you are having the perfectly-portioned, well-balanced meal or you are indulging in a piece of seven-layer chocolate cake—really enjoy it!

By contrast, mindless eating usually takes place when we’re on the go or distracted. It does not involve taking the time to really focus on and enjoy food. Our hectic, fast-paced society lends itself to mindless eating by providing us with many ways to eat on the go such as fast food, grab-and-go foods, and the ever popular “working lunch.” When we eat mindlessly, we often overeat for a couple of reasons. First, by eating fast, we are not giving our stomachs time to communicate with our brains that we are feeling full (this takes about twenty minutes). Second, we don’t think about the food, our minds are elsewhere, and we can easily forget that we just ate.

Remember Green Goes With Everything

Five Green Hot Tips

1. Go into your bathroom and take stock of all your lotions and potions.
2. Read the labels. Start with your shampoo, makeup, or moisturizer.
3. Notice how much fragrance is in your products, and ask yourself, “Do I really need scent in these products?”
4. Pick one product a week to replace with a safer, greener choice, or make a clean sweep.
5. Look in the mirror and see yourself glow... just not from the chemicals!

Contact LQ Wellness for wonderful green, safe, natural personal care products.

Have a great week 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

lisaquinnwc@embarqmail.com

Interested in Optimal Wellness? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

“To eat is a necessity but to eat intelligently is an art.”

~La Rochefoucauld~

Meatless Monday: Squeezing In Fruits and Vegetables

One Step At a Time...

You Can Go Meatless

For All Three Meals

When you were a young, your Mother probably struggled to get you to eat enough fruits and vegetables. Now that you're grown up, you may be struggling to follow through on Mom's advice on your own.

Fruits and vegetables are loaded with vitamins, fiber, and antioxidants, yet many adult women find it a chore to eat the recommended amount of five to nine servings every day. It's especially challenging with today's stressful lifestyles that juggle careers with motherhood, but by following just a few of these tips you'll go a long way towards reaching your daily quota:

Make it a habit to include fruit or vegetables with breakfast, and you'll be getting a head start on your daily intake right away. Add veggies to your omelet and berries or banana slices to your cereal or pancakes, or try a smoothie made with yogurt and fruit.

Have fruit or vegetables as a snack, and pair them with something else to make them easier to consume. Carrots, cucumbers, and red pepper slices go great with hummus, and fruit is a natural match for cheese.

Have a vegetable-based soup with your lunchtime sandwich instead of chips. Soup provides one of the tastiest ways to eat your veggies, and the varieties available are endless, so you're sure to find a favorite that provides you with a full serving.

An 8-ounce glass of vegetable or fruit juice counts as a serving. Just be sure to check the label to make sure it contains 100 percent juice, rather than a small percentage added to high fructose corn syrup and water. V8's V-Fusion beverages contain nothing but juice and fruit and vegetable products with no added sweeteners. Or consider buying a good quality juicer, and have fun creating your own tasty combinations.

Eat a fruity dessert. Traditional pies are high in calories and fat, but fruit tarts and cobblers provide the same taste for fewer calories. For simpler desserts, make your own chunky applesauce; try grilled fruit kabobs made of sliced pineapple and bananas; or drizzle cut figs with honey and crumbled Gorgonzola cheese.

Food manufacturers are jumping on the healthy snack bandwagon by incorporating real fruit and vegetables into their products, so keep an eye out for them when you go grocery shopping. Some breakfast cereals contain dehydrated fruit such as bananas and strawberries, and Frito-Lay's Flat Earth product line of snack chips provide a half serving of produce in every ounce.

Pick your own fruit when it's in season. Not only is apple, strawberry or blueberry picking a fun activity (especially with the family), but you'll also be more motivated to use up the fruit right away.Try a fruit or vegetable you've never tasted before, and you may discover it's something you can't get enough of. Pomegranates and figs usually come into season in the fall, and unusual tropical fruits start appearing in your supermarket in the winter.

Buying fresh produce when it's in season such as squash during the autumn months means you'll enjoy them when they're at their tastiest.The key is to get so used to eating fruits and vegetables as part of a daily diet that you couldn't imagine meals without them. You will thank your Mother... and your body will thank you!

Healthy Meatless Recipe:

Eggplant Parmesan Quinoa Casserole

(Adapted from The Iron You)

Ingredients:

• 2 cups cooked quinoa (you’ll need about 1 cup of uncooked quinoa)
• 1 medium onion, finely chopped
• 1 large eggplant (about 1 lb), cubed
• 2 cloves garlic, minced
• a handful of fresh basil leaves, chopped
• 1 29 oz (good tasting or your own) tomato sauce
• 1 tablespoon olive oil
• 2 teaspoons fine grain sea salt
• ½ teaspoon ground black pepper
• ½ teaspoon red pepper flakes (optional) 
• 1 cup Parmesan cheese, grated*
• ½ cup Romano cheese, grated*
  *Vegans: sub this with vegan cheese

Directions:

• Preheat oven to 375°F and lightly grease a 8x8 baking dish.
• Fill a large bowl with cold water, add one teaspoon of sea salt and stir until it dissolves completely. Place eggplant cubes into the water and let sit for 20 minutes to draw out the bitterness.
• Drain the eggplant cubes and pat them dry.
• Heat olive oil in a large non-stick pan (or skillet) over medium-high heat. Add onion, garlic, and ½ teaspoon of sea salt and saute’ for 6 to 7 minutes, or until onions are translucent.
• Add eggplant cubes and saute’ for 10 minutes, stirring frequently, making sure that the eggplant doesn’t stick to the bottom of the pan.
• Add tomato sauce, basil and ½ teaspoon of sea salt, turn the heat to low, cover with a lid and cook for 25 to 30 minutes.
• In the meantime, in another dry non-stick pan (or skillet) over medium-high heat, toast quinoa with red pepper flakes, black pepper and a pinch of salt for 2 minutes. Set aside.
• In a large bowl combine quinoa, eggplant sauce and ½ cup of Parmesan cheese.
• Transfer quinoa mixture to baking dish, top with remaining Parmesan and Romano cheeses.
• Bake for 25 to 30 minutes and then turn the broiler on and broil for 1 to 2 minutes and carefully brown the top.
• Remove for the over and top with fresh oregano leaves (or basil ribbons). Allow to sit 10 minutes and then serve.
• Serves 6 and this casserole will be better the next day or even the day after that.
  
  
  

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Talk It Out

Although it can be hard to discuss stressful situations, keeping perspective and coming up with potential solutions is an important part of remaining calm and moving forward.

Friends or coworkers - who are often facing similar issues or have advice from past experiences - can provide the perfect support system to help you do just that.

If you feel stressed this week, ask friends or family to lend an ear. They may be able to offer insight that you wouldn’t have seen otherwise.

Remember Green Goes With Everything

Let's Do Fall House Cleaning

Let's get every nook and cranny spick-and-span for winter. And let's make sure you do it right with products that are SAFE, especially around your little ones. Powerful against even the most stubborn dirt; Green for the planet; and Smart on your wallet. In other words,let's try Shaklee's Get Clean products.

Get Clean: Safe for you, your home, and your planet. To learn more click here.

Have a great week 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

lisaquinnwc@embarqmail.com

Interested in Optimal Wellness? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

“As I see it, every day you do one of two things:

build health or produce disease in yourself.”

~Adelle Davis~

Meatless Monday: Remember To Eat All Colors of the Rainbow

One Step At a Time...

You Can Go Meatless

For All Three Meals

Don’t Judge a Vegetable by its Lack of Color

“Eat the rainbow.” You’ve heard nutrition professionals say it over and over again when advising the public about making healthy choices in produce. What they’re really want to emphasize is variety and it is best to eat an array of colors in order to maximize nutrient intake. But, researchers are beginning to find that white vegetables often go overlooked, and color may not be the only indicator of nutritional quality. While the U.S. Department of Agriculture’s MyPlate recognizes two vegetable subcategories on the basis of color... green and red/orange;no distinction is given to white vegetables, even though they also appear to play an important role in the phytochemical rainbow.

White Veggies Have Health Benefits

In June 2012, a group of scientists met at Purdue University to address the common misconceptions and fallacies surrounding white vegetables. The scientists concluded that increasing the intake of white vegetables such as cauliflower, kohlrabi, onions, white mushrooms, and white potatoes can notably increase the consumption of key nutrients lacking in the American diet, such as potassium, magnesium and fiber.

Not only that, intake of white vegetables has been linked to a variety of health benefits, ranging from reduced inflammation and “bad” cholesterol levels to promoting heart health and cancer protection.

Potatoes in Particular

Many misguided efforts to reduce the consumption of “white foods”—such as white bread and white sugar—in recent years have given potatoes a bad name. However, potatoes should not be relegated to a category of low-nutrient foods. Potatoes, the most popular American vegetable, serves as an important source of vegetable intake as a whole. And when they are heated and cooled, such as in potato salad, potatoes provide a good source of resistant starch, a form of fiber that can aid in weight and blood sugar control. The humble potato (along with beans) gives you the most nutritional bang for your buck when it comes to potassium and fiber content compared to dark-green and deep-yellow vegetables, according to a study published in May of 2013. However, potatoes are moderately high in carbohydrates (1 small baked potato has 29 grams, about the same amount found in a medium bagel half), so should be consumed in moderation.

Healthy Meatless Recipe:

SB Vegetable Moussaka

(Adapted from Epicurious)

Ingredients:

• 1 large eggplant (about 1 1/4 lbs), ends trimmed, cut widthwise into 1/4-inch thick rounds
• 2 tsp extra-virgin olive oil
• 1 large onion, chopped
• 4 garlic cloves, minced
• 1 (15-oz) can lentils, drained
• 1 (15-oz) can diced tomatoes, with juices
• 1/4 cup chopped parsley
• 1 tsp dried oregano
• 1/4 tsp ground cinnamon
• 1/4 tsp salt
• Freshly ground black pepper
• 1/2 cup fat-free half-and-half
• 2 large eggs
• 1/4 cup freshly grated Parmesan cheese
• 1/8 tsp freshly grated nutmeg

Directions:

• Heat the oven to 425 degrees F.
• Lightly coat eggplant slices with cooking spray and arrange on a baking sheet. Bake until softened and golden, 20 to 25 minutes. Reduce oven to 350 degrees F.
• Meanwhile, in a large saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until onion is translucent, about 5 minutes.
• Add lentils, tomatoes, and their juices, parsley, oregano, cinnamon, salt, and a pinch of pepper. Bring to a simmer and cook until thickened, about 20 minutes.
• While eggplant and lentils are cooking, in a medium bowl, whisk together half-and-half, eggs, 2 tblsp of the cheese, and nutmeg.
• Lightly coat an 8- by 8-inch baking dish with cooking spray.
• Spread half of the lentil mixture over the top. Repeat with remaining eggplant and lentil mixture, ending with a layer of eggplant. Pour half-and-half mixture over vegetables and sprinkle with remaining 2 tblsp cheese. Cover with aluminum foil.
• Bake moussaka, covered, 20 minutes, then remove foil and bake for 10 to 15 minutes longer, or until heated through and golden on top. Let stand for 15 minutes before cutting.
• Serves 4.
  
  
  

Tasty Side Dish

Roasted Radishes

(Sent in by Patrick Quinn from Spoon Fork Bacon )

Ingredients:

• 2 bunches radishes, cleaned, trimmed and cut in half lengthwise
• 
2 1/2 tablespoons extra virgin olive oil
1/2 lemon, juiced
• 
salt and pepper to taste

Directions:

1. Preheat oven to 375°F.
2. Place all ingredients into a large mixing bowl and toss together. Season with salt and pepper.
3. Spread radishes onto a baking sheet and roast for 20 to 25 minutes or until radishes have crisped and browned around the edges and have become almost fork tender.
4. Lightly adjust seasonings and finish with lemon zest, if desired.
5. Serves 3-4.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Re-Think Negative Thoughts

Negative thoughts are normal; however, it is a person’s response or reaction to these thoughts that is most important. Because our behaviors are often motivated by our thoughts, negative thoughts can undermine our efforts to maintain a healthy lifestyle. The good news is that if we take the time to identify these thoughts, we can learn to “talk back” and react to them in a more positive way.

Remember Green Goes With Everything

Go Green with Natural Products

Environmentally Friendly products from Melaleuca gives your family greater peace of mind through safer, more effective cleaning products, vitamin supplements, personal products, cosmetics, medicines and more! My other Wellness Company; contact me for more information.

Have a great week 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

lisaquinnwc@embarqmail.com

Interested in Optimal Wellness? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”

~Winston Churchill~

Meatless Monday: Awesome Reasons To Go Meatless

One Step At a Time...

You Can Go Meatless

For All Three Meals

Climate change and global warming are high on our list of worries these days, and many of us wonder how we can make a difference. According to the Environmental Defense Fund, if every American skipped just one serving of meat per week, this would be the same as taking 8 million cars off the road. This would reduce overall meat production and supply transport, thus reducing greenhouse gas emissions considerably.

If you are thinking about going meatless -- at least some of the time -- the trick is to shake up your menu gradually and experiment a bit. Start with one of your favorite recipes and see how simple it is to replace the meat with a vegetarian alternative. Beans make a delicious, protein-rich filling for Mexican favorites like tacos or burritos.

Try topping homemade pizza with portabella mushrooms instead of pepperoni or sausage. Don't give up too many of the foods you enjoy -- just be creative and learn to prepare them in new, healthier ways. Even moderate changes can make an enormous difference in your health and contribute to the welfare of our planet.

Diets heavy in meat really rack up the grocery bill. Pound for pound, animal proteins cost three times the amount of beans or whole grains, and going meatless now and again can make a serious dent in your food budget. Unlike the minimal storage life of meat, canned or dried ingredients used in many vegetarian recipes stay fresh in your pantry for months at a time, making bulk purchasing a further savings for the savvy shopper.

Is there anyone out there who doesn't need to watch calories? Going meatless can be very good for your waistline. Diets higher in complex carbohydrates (whole wheat, cornmeal, oats, potatoes, brown rice and beans) are low in fat and fill us up quickly, translating to lower calorie intake and fewer cravings between meals. Vegetarian meals are also richer in vitamins and minerals, especially when combined with plenty of fresh fruits and vegetables.

There is growing evidence that human resistance to certain antibiotics is linked to similar substances used to prevent illness and promote weight gain in animals raised in factory farms, where most commercial meat comes from. Limiting quantities of poultry and red meat can help protect our immune systems from harmful byproducts and even contagious disease.

Climate change and global warming are high on our list of worries these days, and many of us wonder how we can make a difference. According to the Environmental Defense Fund, if every American skipped just one serving of meat per week, this would be the same as taking 8 million cars off the road. This would reduce overall meat production and supply transport, thus reducing greenhouse gas emissions considerably.

If you are thinking about going meatless -- at least some of the time -- the trick is to shake up your menu gradually and experiment a bit. Start with one of your favorite recipes and see how simple it is to replace the meat with a vegetarian alternative. Beans make a delicious, protein-rich filling for Mexican favorites like tacos or burritos.

Healthy Meatless Recipe:

SPICY SPAGHETTI SQUASH WITH BLACK BEANS

(Adapted from Whole Foods )

Ingredients:

• 1 medium spaghetti squash
  Filling
• 2 teaspoons olive or corn oil
• 1/2 cup red onion, chopped
• 1 jalapeño chili, seeded, minced
• 1/2 cup red pepper, chopped
• 1 cup black beans, rinsed and drained well
• 1/2 cup sweet corn, frozen or fresh
• 1 teaspoon chili powder
• All of the reserved cooked squash, about 4 cups
• 1/3 cup cilantro, minced
• 1 tablespoon lime juice
• 1 teaspoon sea salt

Directions:

Roast squash in a 375°F oven for 50 minutes until tender or cut squash in half and place in a microwave dish with 1/2 inch of water, lightly covered with plastic wrap for 20 minutes on high until tender. cool. When cool, scoop flesh from squash halves leaving the shell intact for stuffing.

 For the filling, heat oil in a large pan and sauté red onion, jalapeño chili and red pepper for 2 minutes. Add beans, corn and chili powder; sauté 1 minute longer. Add cooked squash, cilantro, lime juice and salt, cook 1 minute until heated through.

 Fill squash halves with filling, mounding mixture in the center.

Serves 4.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Keeping a Food Log

According to the National Weight Control Registry—a database of information about people who have lost at least 30 pounds and kept it off for at least a year—one factor many of these individuals have in common is their consistency with keeping a food log or journal. If you feel that you would like to lose weight and the conditions in your life are right, then a food log could be a useful tool in your efforts. Before you can make changes in the way you eat, it is important to become aware of what you eat, when you eat, and why you are eating. A food log or journal can help you with this. Keeping a food log will feel more natural to people who tend to be more systematic and detail-oriented; however, anyone can connect with their inner bookkeeper to enhance their efforts in successful weight loss.

Remember Green Goes With Everything

Green Fitness and Exercise Tips

Have you heard of green exercise?

Green exercise is simply any physical activity that you do out in nature! There is growing scientific evidence showing that our modern world is increasingly detached from nature–and that exercising in natural area helps reduce the risk of mental illness and improves your sense of well being.

Green exercise gets even greener when you leave your car at home and use your body to get yourself to work or to run your errands.

Exercising in nature has these benefits:

• Biking: Many cities have paths and lanes specific for bikes; this makes it safer to exercise or commute using your bike. Want motivation? Try calculating the amount of gas you are saving!

• Outside: When you take your exercise on the road and get outdoors all sorts of great things happen. You meet your neighbors. You get a bit of sunshine (which increases your Vitamin D ). Then there are the little miracles that happen such as a seeing a hawk in flight or a shy fox in the woods. Even better, take your children to see the waterfall at the end of the nature hike at a nearby park, or to see the sunrise reflecting off of the water.

• Healthy is as healthy does: Getting fit often means that you make better choices about your health and the environment. When you start eating more vegetables and fruit you realize that the best ones you can find are often at the local farmers’ market and buying local is great for the environment.

• You lead and others will follow: When your neighbors see you out exercising, it reminds them that they too should get out and enjoy the world.

Here are some ideas to incorporate exercise and help the environment:

• Try biking, running, or walking to work. If you live far away, try driving part of the way and using your body power for the rest of the way.

• Volunteer to help build or maintain a trail.

• Start or help out at a community garden.

• Many areas of the country sponsor a cleanup (beach, trail, etc.) during the year. Join them—and be sure to bring your kids or grandkids. Build a love for the outdoors and for helping preserve our environment.

Please make a commitment this week to get outside more often and enjoy this wonderful world. Find opportunities to give back to our planet. Taking care of yourself and the environment—what a great combo!!

Have a great week 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

lisaquinnwc@embarqmail.com

Interested in Optimal Wellness? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

“To eat is a necessity but to eat intelligently is an art.”

~LaRochefoucauld~