Eat Healthy on Mondays

Starting today – eat less, eat leaner and move more! – as your new approach to improve eating behaviors. Eat Healthy On Mondays builds upon Monday as a motivating weekly start to encourage consumption of fewer calories, more nutritious calories, and more calories burned off. By adopting Meatless Monday individuals can improve their health and potentially reduce demand for meat products, particularly industrially produced meat, which use huge amounts of natural resources and pose significant public health and environmental risks.


You may ask : Why Eat Healthy on Mondays?

Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.

It's the January of the week, the perfect time for a fresh start. People are more likely to begin exercising, start a diet or quit smoking on Monday than any other day. It’s a call to action built into every calendar – offering 52 chances a year to live a longer, healthier life!

Read about these benefits below. But keep in mind that just going meatless is not enough. That’s why I give you the information you need to add healthy, environmentally friendly meat-free alternatives to your diet each week. 

Health Benefits

• LIMIT CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.
• REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%
• FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
• CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
• LIVE LONGER: Red and processed meat consumption is associated with modest increases in total mortality, cancer mortality and cardiovascular disease mortality.
• IMPROVE YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

Environmental Benefits

• REDUCE YOUR CARBON FOOTPRINT. The United Nations’ Food and Agriculture Organization estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that are accelerating climate change worldwide . . . far more than transportation. And annual worldwide demand for meat continues to grow. Reining in meat consumption once a week can help slow this trend.
• MINIMIZE WATER USAGE. The water needs of livestock are tremendous, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound.
• HELP REDUCE FOSSIL FUEL DEPENDENCE. On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant-based protein. Moderating meat consumption is a great way to cut fossil fuel demand.

Healthy Monday Tip: Pick a Petite Plate

Oversized plates lead to oversized portions, so slim your serving size this week by eating your meals on a salad plate. Your dish will seem just as full- that way you’ll be satisfied with less.

Eat Healthy on Monday Recipe: Enjoy this wonderful, vegetarian pasta courtesy of Chef Nathan Lyon any day of the week. 

Ingredients:

1 lb angel hair pasta, preferably imported 

2 very packed cups fresh basil leaves, plus more for garnish

2 medium garlic cloves, peeled

1/2 cup pine nuts, plus more for garnish

1/2 cup Extra Virgin Olive Oil

1/2 cup freshly grated Parmigiano-Reggiano, plus more for garnish

Kosher salt, as needed

Freshly ground black pepper, as needed

Instructions:

In a food processor, process to combine: basil, garlic, and pine nuts. Scrape down the sides, then add 1/4 cup oil. Process once again. Add the remaining ¼ cup oil, and process one last time until the desired texture is achieved. Stir in the cheese, until combined.

In a large pot bring some water to a rolling boil. Add enough Kosher or sea salt to the water until the water tastes like the ocean. This is the only time that you are able to season the pasta properly. Add the pasta, stir, and cook according to package directions for “al dente”. Reserve about a cup of the cooking water, then drain the pasta and quickly toss with the pesto while pasta is still very hot. Add back some of the pasta cooking water if the sauce gets too thick. Garnish with Parmigiano-Reggiano, a few pine nuts, a light drizzle of olive oil, and some fresh basil.

Happy Monday, Happy Reading and remember to share this healthy blog with family, friends and coworkers!

Eat Well, Eat Healthy, Enjoy Life!

To your health always,

Lisa

LQ Wellness

973-383-0955