Monday, January 11, 2016

Meatless Monday: Weighing Red Meat Risks

One Step At a Time...
You Can Go Meatless

For All Three Meals

Red meat is nutrient-rich but should be eaten in moderation as part of a plant-filled diet, and cooked in ways that minimize health risks.

Many people view red meat as a guilty pleasure, and expert groups, including the 2015 Dietary Guidelines Advisory Committee, advise us to cut back. Some research suggests eating a lot of red meat may increase risk of premature death, heart disease, obesity, diabetes, and certain cancers, especially colorectal cancer. At the same time, red meat, such as beef, pork, and lamb, is nutrient-rich, offering protein, iron, zinc, and vitamins B6 and B12. 
Measuring red meat risks. Each daily serving of processed meat, such as bacon, hot dogs, or salami, is associated with a 15 percent higher risk of death from heart disease and an eight-percent increased risk of cancer-related death, according to a July 2015 Public Health Nutrition analysis of nine observational studies. Eating unprocessed red meat was associated with similar risks as processed meat among U.S. consumers, but not in Asians, who eat less red meat, nor in Europeans, who likely don’t grill as often as Americans.
These findings are not trivial, especially in America, where many people eat two or three servings of red meat every day,” says Frank Hu, MD, PhD, MPH, an epidemiologist at Harvard School of Public Health in Boston and one of the study’s authors.
However, as Hu and other experts have noted, such observational studies can’t prove cause and effect. “People who eat the most red and processed meats also tend to weigh more, smoke more cigarettes, exercise the least, and eat fewer fruits and vegetables,” says David Klurfeld, PhD, national program leader for human nutrition at the USDA Agricultural Research Service in Beltsville, Maryland. That makes it tough to tease out the real effects of red meat consumption.
Observational studies of red meat intake also overlook potential benefits of grass-fed red meat since the majority of red meat eaten is from feedlot-raised, grain-fed animals. Grass-fed meat has several advantages.
Handle with care. Health risks of red meat also depend on how it’s processed and cooked. “Cooking meat at high temperatures, such as pan frying, deep-fat frying, oven broiling, and grilling, leads to formation of carcinogens called heterocyclic amines (HCAs),” says Mariana Stern, PhD, a cancer epidemiologist and associate professor at the University of Southern California in Los Angeles. HCAs are less likely to form in lower-temperature cooking, such as baking, steaming, and boiling.
Grilling meat also generates carcinogens called polycyclic aromatic hydrocarbons (PAHs), especially in charred portions. “PAHs result when fat in meat drips onto an open fire, causing flames,” Stern explains.
If meat is very fatty, more carcinogens will be formed than if meat is leaner.” So, choose leaner cuts, which are often signaled by the words “loin” or “round.”


N-nitroso compounds are another type of meat carcinogen.
In some cases, such as processed meats, these carcinogenic compounds are present when you buy the meat,” Stern says. That’s true whether you buy nitrate-cured meat or “natural” meat cured with celery extract, which is also rich in nitrates involved in formation of N-nitroso compounds. “There’s also some evidence that N-nitroso compounds might form in the body from the action of bacteria in our mouth and gut if we eat a lot of unprocessed meats. However, if your diet is high in antioxidants, in particular vitamin C, such as from eating fruits and vegetables, that may help prevent N-nitroso compounds from forming in the body.”
Balance, variety and moderation. “People can eat meat as part of an overall healthy dietary pattern, but they need to move meat from the center of the plate to the side of the plate so meat isn’t the primary source of calories,” Hu concludes. You also should minimize processed red meat, such as bacon and sausage, which seems to carry higher health risks. Lastly, eat plenty of produce to help offset negative effects of red meat. “Some research suggests that if moderate meat eaters (averaging about 3 ounces daily) consume enough fruits and vegetables, their death rates may be similar to vegetarians,” Klurfeld says. ~Marsha McCulloch, MS, RD~





Healthy Meatless Recipe:

Minestrone Soup
(Adapted from Food 52)

This soup sounds wonderful and comforting for a cold winter day!


Ingredients:

Olive or vegetable oil for sauteing

1 medium onion, chopped
2-4 cloves garlic,minced or crushed
¾ cup dry cannellini beans
¼ cup dry garbanzo beans
6 cups water
1 bay leaf
2 teaspoons fresh thyme
2 teaspoons fresh rosemary
2 teaspoons fresh oregano
1 ½ teaspoons salt
1 teaspoon pepper
2 cups chopped tomatoes (or 1 can, with juice)
1 cup cut green beans, fresh or frozen
1 cup zucchini, sliced and quartered
2" piece Parmesan cheese rind
1 small napa cabbage (about 10 oz)
1/3 cup soup pasta (e.g.ditalini, orzo, tiny shells)
½ cup red wine

Shredded Parmesan for garnish


Directions:
  1. Heat a heavy 4 quart (or larger) pot over medium-high heat. Add enough oil to coat bottom of pot. Add onions and garlic; reduce heat to medium. Saute until onions are translucent.
  2. Add beans, water and bay leaf. Bring to a boil, then reduce heat to low. Simmer 1 1/2 hours, or until beans are just barely tender.
  3. Add herbs and seasonings, tomatoes, green beans, zucchini and cheese rind. Return to boil briefly, then reduce heat to low and simmer an additional 30 minutes.
  4. In the meantime, thinly slice and chop cabbage. Add to soup along with the pasta and simmer 30 minutes.
  5. At this point the soup can be refrigerated (or left on the stove with the heat off for up to 2 hours). Reheat before serving. When ready to serve, add wine and taste for seasoning. Serve topped with grated cheese if desired, or pass cheese at the table.
  6. Note: Vegetables can be changed, added to or deleted. Amounts are only suggestions. Dried herbs can be used in place of fresh - cut amounts by 1/2.


Enjoy and Bon Appetit!


Healthy Weekly Motivator

Keep A Fitness Journal

Writing down the exercise you get every day is a great tool, just as a food journal is valuable for dieters!



Remember Green Goes with Everything
Liquid Soap

Liquid soap is a story about more than just soap. It's about being responsible. It's about staying healthy and avoiding disease. Melaleuca isn't just the right soap: it's the right decision. Give a baby love, not germs. The baby wants to be held, but you don't want to pass on to her whatever germs may be on your hands. How can you best protect that precious little one.Contact LQ Wellness and find out how!





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


Be not afraid of life. Believe that life is worth living and your belief will create the fact.”
~William James~






Monday, January 4, 2016

Meatless Monday: Want to Eat Healthier? Make a New Year’s Resolution Every Monday!

One Step At a Time...
You Can Go Meatless

For All Three Meals

New Year’s Day and the whole month of January is a time for making resolutions. For some it’s a time to think about eating healthier, exercising more, or getting on and sticking to a budget. A great way to get started on all three of those resolutions is pledging to go meatless on Mondays! But why Mondays?
According to a study published in the Journal of Clinical Psychology, 120 million Americans make New Year’s resolutions, but unfortunately only 8% of resolution-makers are able to keep them. Making Monday your day for habit change could be the key to sticking to your resolutions this year!
Once a week means less stress
By committing to a resolution you have to keep just one day a week, you take the pressure off. Give yourself a reasonable goal, like eating differently or moving more once a week, and you’ve set a small and achievable goal for the whole year.
Mondays set you up for success
It turns out that starting a healthy change on a Monday automatically sets you up for success for the rest of the week. A recent study by FGI Research found that most respondents felt Monday was the best day to begin a new exercise routine, start eating healthier, or engage in other activities that reduce stress. Research also shows that when you make a healthy choice on Monday, you’re much more likely to make healthier choices all week long.
Start fresh every week instead of once a year
In that same FGI study nearly one out of three of respondents saw Monday as a fresh start. If you’ve kept your resolution, then Monday is an ideal time to recommit. And if you’ve slipped and let your resolutions slide? Monday makes an excellent opportunity to get back on track.
Dr. Larry Cheskin, director of the Johns Hopkins Weight Management Center, credits a recurring Monday check-in as a key element in the success of his weight-loss program. “Using Monday as the day to set goals, celebrate progress, and get back on track after a weekend slip up can help people stay on track for the long haul.” Whatever your New Year’s resolution is for 2016, committing to making a change on Mondays could lead to 52 happy new weeks!



Healthy Meatless Recipe:

Butternut Squash Black Bean Chili

(Courtesy of Top Chef’s Fabio Viviani )

Butternut squash and black beans are spiced with ancho and chipotle chili powders in this hearty winter warmer, which also packs fragrant notes of garlic and cumin. This squash spin on an American classic proves the adage “if you think chili needs meat, you don’t know beans!” 




Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 1 butternut squash, peeled and diced
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 2 tablespoons ancho chili powder
  • 1/2 teaspoon ground chipotle chili powder
  • 1 tablespoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 1/2 cups vegetable broth
  • 2 (15 ounce) cans black beans, rinsed
  • 1 (15 ounce) can tomatoes with green peppers
  • 4 teaspoons lime juice
  • 1/2 cup chopped cilantro

Directions:

Place the oil in a large pot or dutch oven over medium-high heat. Add the butternut squash and onion and cook for about 4 minutes, or until the onion softens slightly. Season with the garlic, chili powders, cumin and salt. Stir to ensure the spices are evenly distributed and cook for about 30 seconds more, or until they become fragrant.
Add the stock and bring the mixture to a simmer. Cover, reduce heat to medium-low and simmer for about 10 minutes, or until the butternut squash is tender.
Add the beans, tomatoes and lime juice to the pot. Increase heat to high and cook for about 4-5 minutes, or until the sauce has reduced slightly. Remove from heat, stir in the cilantro .


Enjoy and Bon Appetit!

Healthy Weekly Motivator
Try A Monday Mile


Get your health back on track with the Monday Mile. Organize a walk, jog or run with friends, family and co-workers!



Remember Green Goes with Everything

Shaklee Get Clean's Concentrated Cleaners


Standing on the pillars of Safe, Powerful, Green & Smart, Shaklee's Get Clean household cleaning products offer concentrated, nontoxic, biodegradable cleaning that use less packaging and less product than other conventional cleaners. Eschewing nasties like chlorine, ammonia, phosphates and formaldehyde, Get Clean is instead powered by natural enzymes and sustainably-derived ingredients, and are never tested on animals. While we can't back up some of their claims, like buying the Starter Kit can save you $3,400 on equivalent cleaners, will eliminate 108 pounds of packaging waste from landfills and will keep 248 pounds of greenhouse gases out of the atmosphere, we do like to see that you won't need much to get the job done: the product instructions recommends using just 1-2 drops of their Basic H2 Organic Super Cleaning Concentrate per 16 oz. of water to clean windows and mirrors, or just a 1/4 teaspoon per 16 oz. for general cleaning duties, so a little goes a long way. Their product selection includes everyday household cleaner, laundry & dishwashing detergents, scouring paste and more, and they also offer spray bottles, pumps and dispensers for easy diluting and cleaning. For more information on these wonderful, safe, green products click here.




Have a great week and  a wonderful start to a healthy, happy 2016! 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

"Those who think they have no time for exercise will sooner or later have to find time for illness."
~Edward Stanley~

Monday, May 4, 2015

Meatless Monday: Increasing Your Vegetable Intake

One Step At a Time...
You Can Go Meatless

For All Three Meals
Veggie Round-UP

When it comes to making sound nutrition choices, many would like it to be black and white. This food is good; this food is bad. This fruit is the worst; this vegetable is the best. However, healthy eating isn’t all black and white. Eating nutritiously is all about selecting a variety of wholesome foods. When it comes to vegetables, certainly all are good for you, but some are stronger in specific nutritional contributions, for example, vitamin A, potassium, fiber, and phytochemicals—plant compounds with health benefits. A nutrient-rich diet that protects against disease is packed with a variety of different vegetables.




According to the USDA Dietary Guidelines, adults should consume 2-3 cups of vegetables daily, depending on age and gender. Unfortunately, many Americans aren’t reaching that goal. Getting the recommended amount of vegetables per day can help improve your overall health by lowering your risk of certain cancers, high blood pressure, and cardiovascular disease. Vegetables, rich in fiber, also can help boost your digestive health and promote a healthier weight. And of course, eating your veggies helps you pack your diet with essential nutrients and antioxidant compounds. Our vegetable nutrition comparison gives you a little more information on just how hardworking those vegetables are.
If you’re trying to get more vegetables into your diet, try these helpful tips:

Sandwich Stacking. If your sandwich is usually just bread, meat and cheese, consider adding a healthy layer of vegetables. In addition to the usual tomato and lettuce, try baby spinach, roasted red peppers, and shredded carrots.
Soup’s On! Vegetable soups or pasta sauces are great vehicles to boost your vegetable intake. Add chopped peppers, carrots, mushrooms, zucchini, and more to the pot as it simmers.
Casserole Fillers. Macaroni and cheese, chili, and other one-pot meals are delicious with extra vegetables mixed in, such as bell peppers, broccoli, corn, or tomatoes.
( Adapted from Heidi Mclndoo )






Healthy Meatless Recipe:
SPAGHETTI WITH QUINOA MEATBALLS
( Adapted from aidamollenkamp.com )


Ingredients:

For the quinoa balls:
  • ¼ cup + 2 tablespoons uncooked quinoa, rinsed
  • 1 tablespoon olive oil
  • ½ teaspoon crushed red pepper
  • 1 small onion, chopped
  • Salt and pepper
  • 2 cloves of garlic, chopped
  • 1 teaspoon dried thyme
  • 225 grams of mushrooms, chopped
  • 1 tablespoon tomato paste or 3 tablespoons tomato sauce
  • 3 tablespoons fresh basil
  • 1 egg, lightly beaten
  • ¼ cup panko or regular bread crumbs


For the spaghetti
  • Spaghetti (Whole Wheat or Spaghetti Squash)
  • Tomato sauce
  • Vegetables of your choice ( artichoke hearts and cherry tomatoes are very tasty)

Directions:

  1. Bring ¾ of a cup of water to a boil. Add the quinoa and cover. Reduce heat to low and allow to simmer until the water is absorbed.
  2. In a separate pan, heat oil over medium heat. Add the crushed red pepper and allow to cook for about 30 seconds. Add the onion, salt and pepper to taste, and cook until soft. Add the garlic and thyme and cook for a further 30 seconds.
  3. Add the mushrooms and cook until brown, about 10 minutes, then add the tomato paste and cook for a further minute. Once ready, remove from heat and allow to cool.
  4. In a bowl, combine the quinoa, mushroom mixture, egg, panko, and basil. Wet your hands a little and form mixture into 1 tablespoon balls. Arrange the balls on a greased or lined baking sheet and bake in a preheated 350° Fahrenheit oven for 15 – 20 minutes until a little crispy on the outside.
  5. While the quinoa balls bake, prepare spaghetti, tomato sauce, and vegetables to your liking. Gently remove quinoa balls from the baking sheet, they can be a little delicate. Serve on top of your spaghetti.






Enjoy and Bon Appetit!

Healthy Weekly Motivator
Try A Monday Mile

Get your health back on track with the Monday Mile. Organize a walk, jog or run with friends, family and co-workers!




Remember Green Goes with Everything

Non-Toxic Green Cleaning Products


Did you know that 1 in every 10 children develops asthma, and that chemicals in many of the mainstream cleaning products have been scientifically linked to asthma?* Did you know that rate of child autism development has increased to 1 in every 88 children, and that autism is linked to not just genes, but also the environment?
This is scary stuff. If you want to keep your kids and family healthy, you absolutely must limit the amount of toxins that they all interact with. One of the most common way that toxins enter our bodies is through home cleaning supplies. These can be easily replaced with green cleaning products. Here’s a real-life story from Sloan Barnett, wife of Shaklee’s CEO (Roger), as she explains how their son’s sudden asthma development was linked to home cleaning products.





90% of our time is spent inside, and indoor air pollution is 2-5x higher inside than outside. Where do your kids spend most of their time?
There is something you can do about this: limit chemicals in your home. It’s time to make a change for the health of your family. Shaklee’s Get Clean green cleaning products are the solution to a healthier home.


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
Respect your body. Eat well. Dance forever.”
~ Eliza Gaynor Minden ~