Meatless Monday: Reinvent Comfort Foods

One Step At a Time...

You Can Go Meatless

For All Three Meals

OUTSIDE of reducing your intake of saturated fat, the obvious improvement in your skin, and being able to sleep better, going vegan literally allows you to reset your body's chemistry to the level at which it should be functioning. This is according to sport nutritionist and wellness coach, Kamila McDonald-Alcock, who is also the face of Eden Gardens Wellness Resort & Spa's Vegan Mondays.

McDonald-Alcock, in an interview with the Jamaica Observer, issued a call for Jamaicans to be more mindful of what they consume.

"Becoming vegan and vegetarian forces you to become conscious about what you are putting into your body," said McDonald-Alcock. "Vegan goes beyond just giving up meat, it is about all animal products... Do your own experimenting and remove dairy from your diet for even three or four weeks and then add it back, you will realize (the changes)."

"Even if you are not becoming a full-blown vegan or vegetarian, at least try it to see how your body processes vegetarian food," the sport nutritionist urged.

According to information garnered from Eden Gardens Wellness Resort & Spa, it understands that vegan is a lifestyle choice that is worth every penny in moderation. It has therefore shaped its products and services to meet the expectations of customers with healthy alternatives, thereby promoting positive lifestyle and balance.

A release from the resort and spa said its Vegan Mondays has been heightening the enjoyment of healthy meals, making Mondays "kind and meatless".

As the face of Vegan Mondays, McDonald-Alcock enjoys vegan meals that are packed with proteins, complex carbohydrates, vegetable, natural herbs and spices, no additives, no preservatives, and little to no sodium.

"In the past, Eden Gardens was known as the place to host sophisticated and elegantly designed weddings and functions but this new, added attraction has been diversifying the brand and creating quite a buzz," the release said. "Our extraordinary culinary team effortlessly prepare artistically designed, healthy vegan meals that are pleasing not only to the eyes but also to taste buds daily."

Vegan Mondays is being touted as ideal for true vegans, vegetarians, healthy eaters, and individuals who want to eliminate meat from their diet at least once per week. Officially started in July of this year, the release said Vegan Mondays has been steadily growing with customers dining in and taking out.

"This concept further positions Eden Gardens Wellness Resort & Spa as the first premiere luxury and wellness inclusive boutique in Kingston, Jamaica," the release read. "Eden Gardens prides itself as the getaway oasis where locals and foreigners alike can escape the mundane and experience overall wellness - mind, body and soul."

So, next Monday, dare yourself to go meatless and reduce the risk of developing chronic diseases caused from animal fat consumption and have a meatless lunch or dinner.

"We don't realize that a lot of what we are consuming are contributing to the factors that are leading to one of our more severe and growing problems in Jamaica, and that's obesity," insisted McDonald-Alcock, who added that what we eat also contributes to other diseases such as diabetes, hypertension and heart disease.

~ Courtesy of Anika Richards ~

Healthy Meatless Recipe:

Spaghetti Squash Mac and Cheese

(Adapted from Lizzie Fuhr)

Is there anything more comforting than macaroni and cheese? Cold, damp nights call for this warming classic. If you're looking to lighten things up the next time you dig into this indulgent dish, opt for this twist on tradition that amps up the nutritional value as it cuts back on calories and carbs.

Versatile and nutrient-rich spaghetti squash lays the base to this recipe, while broccoli adds even more vitamin A to this Fall recipe. The best part of all? The mix of lower-fat cheeses that results in a dreamy, rich-tasting sauce you can enjoy sans guilt.

Ingredients:

• 1 large spaghetti squash
• Canola oil spray
• 2 cups broccoli florets, steamed
• 1 tablespoon “healthy” butter
• 1 tablespoon whole-wheat flour
• 1 cup low-fat milk
• 1 cup reduced-fat cheddar cheese
• 1/2 cup grated parmesan
• Salt and pepper
• 1 teaspoon red pepper flakes, optional garnish
• 1 teaspoon grated parmesan, optional garnish

Directions:

1. Preheat oven to 400ºF. Cut spaghetti squash in half, and scoop out and discard seeds. Spray the center of both halves of squash with cooking spray, and place cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
2. Remove squash from oven, and let cool. Once it's safe to handle, scrape flesh into a large bowl. Add in steamed broccoli florets to bowl and set aside.
3. In a large saucepan, melt ghee on medium heat and whisk in whole wheat flour. Add milk and whisk quickly. Turn heat down to low, add both cheeses to saucepan, and stir until melted. Remove from heat.
4. Pour cheese sauce over spaghetti squash and broccoli mixture, and toss until all the squash is covered.
5. Dish into four portions, and top off with red pepper flakes and extra cheese if you wish!

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Have you ever been in mid-sentence, then couldn’t remember what you were saying? Or maybe you’ve walked into a room, then your mind went blank and you couldn’t remember what you were going to get. Have you ever been trying to remember something, then you think of it an hour later?

Now in addition to creating longer, healthier lives, Shaklee – a name you can trust – has introduced Mind Works – a new product that will immediately enhance mental sharpness and support long-term brain health.

MindWorks is a revolutionary program that provides nutritional support + brain training software. MindWorks key nutrients have been shown in three clinical studies and dozens of laboratory studies to immediately enhance mental sharpness and focus and protect against age-related mental decline.*And a portion of the proceeds from each bottle of MindWorks purchased will be donated to fund brain health research.Every MindWorks bottle purchased includes a free month of access to brain-training software from CogniFit. An email will be sent to you within 48 hours of purchase including a link to activate your CogniFit account and your unique login code.

Learn about the science behind MindWorks and see for yourself.

Scientific studies have shown the key ingredients in MindWorks work in 3 ways:

Immediate improvement in cognitive performance, 3X better than the control group**

Over time, neural connections become less efficient, impairing our ability to recall, think, and respond. A key nutrient in MindWorks was shown in multiple clinical studies to significantly enhance memory, sharpen focus, and improve reaction time.*

Protects against age-related mental decline*

Key nutrients in MindWorks were shown in laboratory studies to promote the formation of new neural connections and in a clinical study to reduce brain shrinkage rate by 30% over two years.† In addition, MindWorks key nutrients were shown in laboratory studies to effectively cross the blood-brain barrier and enter the brain.*

Supports healthy circulation*

Blood circulation is critical for delivery of oxygen and key nutrients to the brain. It is linked to neural activity.*

**At 6 hours vs. control

†Based on a two-year study of 223 adults with mild cognitive impairment.

Shaklee’s appearance on Dr. Phil is just a couple of days(Nov 17) away and we can’t wait to introduce millions of people to our blockbuster new product innovation MindWorks! Just in time for this appearance, members who purchased two bottles of MindWorks will receive free shipping (up to $9.). This offer will remain available thru 12/31/14.New people joining with the purchase of one bottle receive free membership. New people joining with the purchase of two bottles receive free membership and free shipping (up to $9). The Join Free with MindWorks and get up to $20 fee shipping offer will expire on the date of the Dr. Phil Show.

PS:

What can we say? It's show business!

Shaklee’s appearance on the Dr. Phil Show has been pushed back to early December. We’re working with the show to create content that will not only be relevant to Dr. Phil’s audience but also (and most importantly) give Shaklee an opportunity to highlight what makes our company, our mission and our product so special.

Why Dr. Phil?

Dr. Phil McGraw, perhaps the best known mental health professional in the world, is the host of the leader in daytime talk, Dr. Phil. Launched in 2002, Dr. Phil provides the most comprehensive forum on mental health issues in the history of television. For 12 years, Dr. McGraw has used the Dr. Phil platform to make psychology accessible and understandable to the general public by addressing important personal and social issues. Using his top-rated show as a teaching tool, he takes aim at the critical issues of our time. Today, Dr. Phil has the leading daytime audience of 4.1 million viewers daily. Dr. Phil is so excited about what Mindworks™ does to make a real difference in people's lives.

Here is what has Dr. Phil so excited:

Jim Campbell (NM)

I learned "touch typing" over 50 years ago and have used it daily ever since. After my 5 coronary artery bypass surgery, my speed and accuracy were notably reduced. Now on MindWorks, I can see an improvement in both returning.

During my yoga class today, I discovered an unexpected benefit of MindWorks. After just 24 days of using MindWorks; my balance, which had been poor since my heart surgery, has significantly improved!

Mike C. (TX)

Since I started MindWorks, I stutter less and my mind is clearer.

Lori W (NM)

I am so glad I was using MindWorks as I studied for my state Registered Nursing exams, which I passed on my first try.

Trudy B (TN)

I have noticed better memory, focus, alertness, energy, and mood. Love it!

Diane S (TX)

After six days using MindWorks, I find that I stay more focused with greater attention and am more productive.

Carol C (NM)

I'm loving how my head feels. Clear.

Jerry W (NM)

My recall has been quicker, especially names. I feel like junk is being flushed out of my brain. It feels like my mind is shifting gears.

Nancy B

Amazingly, and incredibly, my fog had lifted, and I proceeded to get on with my day.

A. D. (NM)

I had been having difficulty in concentrating when reading, then after a few days of using MindWorks, I realized that I remember a whole article I read about administrative law.

Monica Sue D (GA)

I feel that in conversations I am more present and alert.

Donna K (NM)

After using MindWorks for less that a week, I am more alert and remember things better.

Linda H (NM)

I think I have less brain fog, better retention of thoughts leading to actions, so far that is what I notice.

Della B (NM)

My vision is sharper and I like the effect.

Bob F (IA)

Bob F was one of the first users of MindWorks in July 2014. He said,"I felt like my mind had been lubricated, two days into MindWorks the difference was palpable. Can't wait to see what happens down the road!"

Mary K (FL)

I have noticed an elevation in mood, and I never felt depressed before. I just was unaware of what it meant to feel "lighter." You know when sometimes people tell you "lighten up," and you wonder why they said that to you.

Well, I truly feel "lighter," and I had not realized what it meant to "lighten up" until I started using MindWorks!

Ralph H (NM)

I have had very good focus in my financial planning business this week after using MindWorks after less than a week.

Vlad K (NM)

I recently studied for and passed two professional certification exams the first try, which does not come easily to a middle-aged man. I feel that MindWorks made that possible.

A sharper mind and more focus! What's not to like?

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

"Concentration is the secret of strength"

~ Ralph Waldo Emerson ~

Mind Works from Shaklee Think Fast Stay Sharp

Have you ever been in mid-sentence, then couldn’t remember what you were saying? Or maybe you’ve walked into a room, then your mind went blank and you couldn’t remember what you were going to get. Have you ever been trying to remember something, then you think of it an hour later?

Now in addition to creating longer, healthier lives, Shaklee – a name you can trust – has introduced Mind Works – a new product that will immediately enhance mental sharpness and support long-term brain health.

MindWorks is a revolutionary program that provides nutritional support + brain training software.  MindWorks key nutrients have been shown in three clinical studies and dozens of laboratory studies to immediately enhance mental sharpness and focus and protect against age-related mental decline.*  And a portion of the proceeds from each bottle of MindWorks purchased will be donated to fund brain health research.Every MindWorks bottle purchased includes a free month of access to brain-training software from CogniFit. An email will be sent to you within 48 hours of purchase including a link to activate your CogniFit account and your unique login code.

Learn about the science behind MindWorks and see for yourself

Scientific studies have shown the key ingredients in MindWorks work in 3 ways:

• Immediate improvement in cognitive performance, 3X better than the control group**

Over time, neural connections become less efficient, impairing our ability to recall, think, and respond. A key nutrient in MindWorks was shown in multiple clinical studies to significantly enhance memory, sharpen focus, and improve reaction time.*

• Protects against age-related mental decline*

Key nutrients in MindWorks were shown in laboratory studies to promote the formation of new neural connections and in a clinical study to reduce brain shrinkage rate by 30% over two years.† In addition, MindWorks key nutrients were shown in laboratory studies to effectively cross the blood-brain barrier and enter the brain.*

• Supports healthy circulation*

Blood circulation is critical for delivery of oxygen and key nutrients to the brain. It is linked to neural activity.*

**At 6 hours vs. control

†Based on a two-year study of 223 adults with mild cognitive impairment

Shaklee’s appearance on Dr. Phil is just a couple of days(Nov 17) away and we can’t wait to introduce millions of people to our blockbuster new product innovation MindWorks! Just in time for this appearance, members who purchased two bottles of MindWorks will receive free shipping (up to $9.). This offer will remain available thru 12/31/14.New people joining with the purchase of one bottle receive free membership. New people joining with the purchase of two bottles receive free membership and free shipping (up to $9). The Join Free with MindWorks and get up to $20 fee shipping offer will expire on the date of the Dr. Phil Show.

PS: 

What can we say? It's show business!

Shaklee’s appearance on the Dr. Phil Show has been pushed back to early December. We’re working with the show to create content that will not only be relevant to Dr. Phil’s audience but also (and most importantly) give Shaklee an opportunity to highlight what makes our company, our mission and our product so special.

Why Dr. Phil?

Dr. Phil McGraw, perhaps the best known mental health professional in the world, is the host of the leader in daytime talk, Dr. Phil. Launched in 2002, Dr. Phil provides the most comprehensive forum on mental health issues in the history of television. For 12 years, Dr. McGraw has used the Dr. Phil platform to make psychology accessible and understandable to the general public by addressing important personal and social issues. Using his top-rated show as a teaching tool, he takes aim at the critical issues of our time. Today, Dr. Phil has the leading daytime audience of 4.1 million viewers daily. Dr. Phil is so excited about what Mindworks™ does to make a real difference in people's lives.

Here is what has Dr. Phil so excited:

Jim Campbell (NM)

 I learned "touch typing" over 50 years ago and have used it daily ever since. After my 5 coronary artery bypass surgery, my speed and accuracy were notably reduced. Now on Mindworks, I can see an improvement in both returning.

During my yoga class today, I discovered an unexpected benefit of Mindworks. After just 24 days of using Mindworks; my balance, which had been poor since my heart surgery, has significantly improved!

Mike C. (TX)

Since I started Mindworks, I stutter less and my mind is clearer.

Lori W (NM)

I am so glad I was using Mindworks as I studied for my state Registered Nursing exams, which I passed on my first try.

Trudy B (TN) 

I have noticed better memory, focus, alertness, energy, and mood.  Love it!

Diane S (TX)

After six days using Mindworks, I find that I stay more focused with greater attention and am more productive.

Carol C (NM)

I'm loving how my head feels. Clear.

Jerry W (NM) 

My recall has been quicker, especially names. I feel like junk is being flushed out of my brain. It feels like my mind is shifting gears.

Nancy B 

Amazingly, and incredibly, my fog had lifted, and I proceeded to get on with my day.

A. D. (NM)

 I had been having difficulty in concentrating when reading, then after a few days of using Mindworks, I realized that I remember a whole article I read about administrative law.

Monica Sue D (GA)

I feel that in conversations I am more present and alert.  

Donna K (NM)

After using Mindworks for less that a week, I am more alert and remember things better.

Linda H (NM)

I think I have less brain fog, better retention of thoughts leading to actions, so far that is what I notice. 

Della B (NM)

My vision is sharper and I like the effect.

Bob F (IA)

Bob F was one of the first users of Mindworks in July 2014. He said, "I felt like my mind had been lubricated, two days into Mindworks the difference was palpable. Can't wait to see what happens down the road!"

Mary K (FL)

I have noticed an elevation in mood, and I never felt depressed before.  I just was unaware of what it meant to feel "lighter." You know when sometimes people tell you "lighten up," and you wonder why they said that to you.

Well, I truly feel "lighter," and I had not realized what it meant to "lighten up" until I started using MindWorks!

Ralph H (NM)

I have had very good focus in my financial planning business this week after using Mindworks after less than a week.

Vlad K (NM)

I recently studied for and passed two professional certification exams the first try, which does not come easily to a middle-aged man. I feel that Mindworks made that possible.

A sharper mind and more focus! What's not to like?

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

"Concentration is the secret of strength"

~ Ralph Waldo Emerson ~

Meatless Monday:Pair Beans and Grains for Good Health

One Step At a Time...

You Can Go Meatless

For All Three Meals

Meet the dynamic food duo of beans and whole grains— and let it star on your dinner plate several times each week.

Beans and grains have sustained cultures around the world for centuries. The pairing of the two began out of necessity, due to shortages of animal protein and abundant plant foods during the earliest days of agriculture, but has long since become a sustained marriage that has shaped culinary tradition, from Indian dal with rice to Middle Eastern hummus with pita, and Mexican black beans with corn tortillas. It’s no coincidence that bean-grain pairings are also an economical protein source, serving up nutrition and health benefits as well as global culinary adventure.

Beans + grains = good nutrition. On their own, beans and grains, while protein-rich, may be a bit low in one or more of the nine essential amino acids that make up a complete protein. But when consumed together in a healthy diet pattern, the amino acids are pooled to meet the body’s protein needs, which explains the prevalence of these pairings in so many cultures.

Both beans and grains are good sources of dietary fiber, which most people don’t get enough of, according to Jill Nussinow, MS, RD, author of Nutrition CHAMPS: The Veggie Queen’s Guide to Eating and Cooking for Optimum Health, Happiness, Energy and Vitality. Dietary fiber promotes digestive health, controls blood sugar and provides a feeling of fullness. Studies have shown that foods containing dietary fiber, like beans and whole grains, may lower the risk of colorectal, pancreatic and colon cancer, lower cholesterol levels, and improve heart health.

Beans and whole grains are also rich in beneficial plant compounds, such as lignans, which have been shown to lower cholesterol levels and reduce risk of cardiovascular disease; and phytic acid, which has been shown in some studies to stop abnormal cell growth and shrink tumor size. This combo also delivers a generous dose of B vitamins, including heart-healthy folate and thiamin, which strengthen the immune system. A one-cup serving of cooked black beans with brown rice provides more than 9 grams (over 30% Daily Value) of dietary fiber and 10 grams (over 15% DV) of protein, as well as over 30% DV of folate and 20% DV of thiamin.

Pair beans and grains in your kitchen. The many colors, shapes, textures and flavors of beans, including soybeans, peas and lentils, and whole grains, like quinoa, wheat berries and farro, are a great way to boost your culinary cache. Add them to favorite recipes for a fresh twist—whole-wheat pasta salad with red beans, navy bean soup with bulgur, or black bean tacos with fresh corn salsa for Meatless Monday. This age-old coupling is also a gateway to exploring the diverse cuisines of the world. Tabbouleh with kidney beans is rich in Middle Eastern flavor, an edamame and vegetable stir-fry with rice has Asian flair, and Hoppin’ John, the classic black eyed pea and rice dish, is Southern comfort at its best.

“A veggie burger is one of the best ways to eat beans and grains together,” Nussinow says. She cooks brown rice with lentils—or any combination of whole grain and bean—and makes a veggie burger by adding mushrooms, onion, sun-dried tomato and a seasoning of choice—Italian, Thai curry, Middle Eastern spices or Mexican spices. Try different bean-grain combinations to optimize enjoyment and nutrition. Nussinow says, “The more variety people get, the better. That way, you know you’re getting a variety of nutrients.” —Lori Zanteson

Healthy Meatless Recipe:

Kale Salad With Crispy Eggplant

(Adapted from Maria of Bean a Foodie)

Ingredients:

• 1 bunch dinosaur kale(Tuscan or Lucinato), washed, cleaned and chopped
• 1/3 cup parmesan cheese shavings
• 1/3 cup pine nuts, toasted
• 1 medium to large eggplant, sliced in to 1/2″ rounds
• 1 cup whole wheat panko bread crumbs
• 1/4 cup za’tar spice
• 1/2 tsp freshly ground pepper
• 1 egg, scrambled with 2 tbsp water
• 1/3 cup whole wheat flour
• non-stick cooking spray
• 2 tbsp – 1/4 cup lemon vinaigrette

Directions:

1. Preheat oven to 425 F.
2. Set out 3 separate flat bottom bowls or baking dishes. Add the flour to one dish. Add eggs and water to another dish, scramble to combine. In the third dish add in both bread crumbs, za’tar spice and ground pepper.
3. Prepare a large sheet pan or baking pan with parchment, cooking spray or a silpat. Working in small batches first coat eggplant rounds in the flour. Then move to egg and thoroughly coat. Finally transfer eggplant into the breadcrumb mixture. Press down lightly to ensure a thick coating of breadcrumbs.
4. Place on sheet pan . Lightly spray the tops of the eggplant with non stick cooking spray.
5. Bake at 425 for about 20-25 minutes. As many oven temperatures differ, monitor eggplant to make sure it does not burn. The eggplant rounds should turn golden brown and the breadcrumbs toasted and crunchy when finished.
6. While the eggplant bakes, toss the chopped kale with the lemon vinaigrette – add more or less dressing based on your taste. Plate salad and sprinkle on the pine nuts and parmesan shavings.
7. When the eggplant is finished baking, top each salad with 2-3 crispy rounds.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Start the Week with Exercise

Monday is the perfect opportunity to start fresh. Hit the reset button and kick off the week with exercise.Move It Monday supplies you with great resources to get active. Check out the equipment-free workout routines, motivational quotes or exercise tips.

Remember Green Goes with Everything

A Healthier Environment, A Healthier You

We've all heard the saying, “You are what you eat.” But the same can be said of what you drink, what you breathe, and anything else you are exposed to. How healthy your environment is has a direct impact on your physical health, and nowhere is this more apparent than in your own home. Making simple choices like switching the products

you use daily is just one way that you can create a healthy atmosphere for your family to live in.It gives you peace of mind to know that the ingredients in these cleaning solutions won't harm your loved ones but still remove the germs and bacteria that could. At the same time, you can feel a sense of accomplishment that you are contributing to a cleaner ecosystem by using products that are easy on the environment and take up less space in landfills.

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

“Use wisely your power of choice.”

~ OG Mandino ~