MEATLESS ANY DAY

                 Real Food For Thought
Based on a hot-off-the-press report in the Journal of Neurology,we would all be wise to regularly consume foods high in omega 3 fats and vitamins C, D, E, and B. For the study, researchers measured the blood levels of 30 different nutrients in a group of 104 healthy, elderly subjects and correlated them to various tests of intellectual function. Study subjects with higher blood levels of omega 3 fats and vitamins B, C, D, and E had superior intellectual function and bigger, healthier brains. In contrast, blood levels of trans fats were associated with poorer cognitive function and smaller brains (1). Be smart - restrict trans fats and be sure to include whole grains oily fish, fruits, vegetables, beans and nuts in your diet regularly. These are the foods that provide plentiful amounts of these brain-loving nutrients.


Superstar Food of the Month: Sesame Seeds
Like their nut cousins, sesame seeds are concentrated nuggets of nutritional excellence. They are exceptionally rich in a host of key minerals, and provide two very special and unique phytochemicals, sesamin and sesamolin. Both are super-potent antioxidants from the lignan family that have been shown to lower cholesterol, prevent high blood pressure, and boost the activity of vitamin E. Throw toasted or raw sesame seeds into your salads or veggies. Enjoy hummus regularly. Keep tahini (pure, ground sesame seeds) as a staple in your fridge and use it as a "healthy oil" base for salad dressings and sauces.


Meatless Recipe: Detox Soup ( courtesy of Vegan Family website )

Start off 2012 right with a warm, satisfying bowl of soup. This naturally flavorful soup is chock-full of nutritious vegetables to energize and reinvigorate your body. The more spinach and kale you add, the better your cleansing results will be. What a great way to kick off your happy, healthy new year! Ingredients: 1 large onion, chopped small 1 clove garlic, minced 2 turnips or 1 sweet potato, peeled & chopped small 4 cups vegetable stock (from 1 vegetable stock cube) 1" piece of ginger, minced 2 large zucchinis, chopped small 2 cups minced curly kale large handful of spinach, coarsely chopped juice of 1 lemon fresh chopped parsley, flax oil & black pepper (garnish)

Directions: Saute onion and garlic in sauce pan with a little water for a few minutes. Add turnip or sweet potato and saute until they just begin to soften. Stir in stock and ginger and simmer for 10 minutes. Add zucchini and kale and cook over medium-low heat for half an hour, covered. At the end, stir in spinach and lemon juice, letting spinach wilt. Puree half the soup in a blender or using hand blender and serve with drizzle of flax oil and generous scatter of parsley and fresh pepper. Weekly Health Tip: A Bite In The Right Direction Incorporating new habits into your daily life takes work, so aim for progress, not perfection! Start with small changes that you can easily fit into your daily routine and go a little further each week. Swapping a breakfast Danish for whole grain cereal, having water instead of soft drinks with meals, picking veggies as a side dish or trying fruit for dessert are all doable actions that will lead to long term results. Look at your usual eating habits and commit to one “swap out” this week. Make sure your new habit is something that you can integrate seamlessly into your routine. Use your New Year’s momentum to consider other situations where you could easily make a change. Keep moving with small steps and you will make progress! Wishing you wellness from the inside out, Lisa LQ WELLNESS lisaquinnwc@embarqmail.com 973-383-0955 "The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years." ~ Dr.Deepak Chopra