MEATLESS MONDAYS

The holidays are a time to celebrate, and boy, do we make the most of it. We eat, we drink, we indulge and then we end up feeling like bloated whales by the time it's all over. It's almost an unspoken rule that, with the holidays, comes unlimited eating and incompleted workouts, but this year, you have a choice.

You don't have to let every party become your own personal eating contest, and you don't have to let shopping take the place of your usual exercise routine. All it takes is flexibility, creativity and a new way of defining exercise. For many Americans, the holidays are filled with family, friends, food, and STRESS! Between entertaining, travel, and trying to keep those holiday pounds off, this time of year is packed with reasons to be stressed. Beat stress with functional food. Eat a healthy, well-balanced diet that includes vegetables, fruit, whole grains, lean meats, and dairy products. Try some Chamomile tea with nutmeg or a warm glass of milk to help you relax.

Exercise and a health diet are also useful tips for people with diabetes. November is National Diabetes Month, so this is a great time to make lifestyle changes to reduce your risk of diabetes or manage a pre-exisitng case. Some studies have indicated that high levels of stress may be linked to diabetes.

• It's tempting to ditch your workouts as your days fill up with holiday preparations, parties and errands, but now more than ever, you need to stay active. Exercise will help you deal with added stress and give you energy for everything you need to accomplish. It will also help you manage your weight through the maze of parties and gatherings you'll be attending. If you have trouble sticking with your usual routine this time of year, come up with a new one. Forget the rules, lower your standards and do whatever you need to do to keep moving:
  • Shorten Your Cardio. Pare down your cardio routine to whatever time you have, even if it's only 5 or 10 minutes. Choose activities that are easy to do at a moment's notice: walking, running, jump roping or cycling. Get the most out of the time you have by working at a high intensity. This sample 10-minute workout is a great place to start:
    0:00 to 1:00 - Warm up with a brisk walk (outside or around the house)
    1:00 to 2:00 - Jumping jacks
    2:00 to 3:00 - Jump rope (pretend if you don't have a rope)
    3:00 to 4:00 - Run as fast as you can for 1 minute (in place or outside)
    4:00 to 5:00 - Ski hops: Stand with feet together, bend knees and jump a few feet to the right and then left, landing with bent knees.
    5:00 to 6:00 - Jumping jacks
    6:00 to 7:00 - Walk as fast as you can
    7:00 to 8:00 - Jump rope
    8:00 to 9:00 - Jumping jacks
    9:00 to 10:00 - Cool down and catch your breath
    
    

Meatless Monday Recipe: Meatless Moussaka  ( Submitted from Christa Sellis)

Lentil/Vegetarian Moussaka

Total Preparation Time: 15 to 30 minutesIngredients: Bean & Legume
VegetablesActual Cooking Time: 45 minutesNumber of Servings: 4Origin: Mediterranean & Mid-EasternSpecial Features: Make Ahead
VegetarianMeal Type: Lunch
Entree

Ingredients

1 Lrg Eggplant (11/4 lbs), ends trimmed, cut widthwise into 1/4 inch thick rounds2 tsp Olive oil1 Lg onion, chopped4 Garlic cloves, minced1 (15 oz) can Lentils, drained1 (15-oz) can Diced tomatoes, with juices1/4 c Chopped parsley1 tsp Dried oregano1/4 tsp Cinnamon1/4 tsp Salt1/2 c Fat-free half-and-half2 Lg eggs1/4 c Freshly grated Parmesan1/8 tsp Nutmeg

Preparation

Heat oven to 425 F.

Lightly coat eggplant slices w/ cooking spray, arrange on a baking sheet. Bake until softened and golden, 20-25 mins.

Reduce oven to 350 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 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 Tbsp cheese, nutmeg.

Lightly coat an 8X8 baking dish w cooking spray. Arrange 1/3 of eggplant slices in a single layer. Spread half of the lentil mixture over the top. Repeat with remaining eggplant and lentil mixture, ending witha layer of eggplant. pour half-and-half mixture over vegetables and sprinkle with remianing 2 Tbsp 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. Serve warm.

Cook's Notes

Can be made-ahead.

Nutrition Information

Calories: 230 ; Total Fat: 7g ; Saturated Fat: 2g ; Carbohydrates: 30g ; Protein: 14g ; Sodium: 296g ; Fiber:12g

Enjoy!

Monday Motivator: Thyme is on your side.

Instead of butter, heavy sauces and marinades, flavor foods with spices, and other  low fat and low sodium seasonings. Try some rosemary, thyme, basil or red pepper on some of your favorite foods this week.

Have a great Monday and a beautiful week. Remember a better tomorrow starts with what you eat today.

Eat well, eat healthy and enjoy life always,

Lisa

LQ WELLNESS

lisaquinnwc@embarqmail.com

973-383-0955

"Diet cures more than the doctor." ~ Maxim~