One Step At a Time....
You Can Go Meatless One Day For All Three Meals
March was National Nutrition Month, and the news was full of stories on how we as Americans need to eat better. In the past few years, the long-standing food pyramid has been replaced with My Plate, which simplifies putting together a healthy, balanced meal. There are articles about the dangers of a diet containing red meat, of eating too much dairy, or simply not eating enough vegetables. And don’t forget the horror stories about eating only chicken nuggets and how French fries will kill you.
But who has the time to plan and cook three healthy, veggie-full meals a day seven days a week? After all, it is so much easier to grab a donut or order pizza. And let’s face it, most of us think healthy food is boring and tasteless.
The trick is to start small, which is the concept behind Meatless Monday. This movement – in place since 2003 – encourages us to take just one day a week to put together healthy meals for our families. Try out eating veggies just one day a week. That’s 1/7 of your life eating healthy. Imagine what a difference that could make.
Reduce meat consumption by 50%, new study warns
A study published in the Environmental Research Letters warns that a “magnitude of changes” should be made by 2050 to avoid the unprecedented climate catastrophe toward which the world is rapidly heading.
The study highlights that fertilizers used in farming are responsible for a considerable share of the global warming that causes climate change and suggests that the developed world will need to half its fertilizer use. Nitrous oxide, released by fertilizers and animal manure, is 310 times more powerful than carbon dioxide and remains in the atmosphere for up to 114 years. Growing feed crops, for cattle and pigs, produces more nitrous oxide emissions than crops that go directly into feeding humans.
The research also found that meat eaters in developed countries will have to eat less meat, cutting consumption by 50%. This would reduce demand for fertilizer as well as reduce the quantity of manure produced.
The study used statistics from the Food and Agricultural Organisation (FAO), reminding us that the world population is expected to reach 8.9 billion by 2050, and that daily per capita calorie intake will also rise to 3130 calories, up from 2790 kcal in 2000.
Meat consumption is expected to increase per person per year from 78 kg (in 2002) to 89 kg (in 2030) in rich countries, and from 28 kg (in 2002) to 37 kg (in 2030) in the developing world.
"I think there are huge challenges in convincing people in the west to reduce portion sizes or the frequency of eating meat," said Eric A Davidson, director of the Woods Hole Research Centre in Massachusetts.
Nevertheless, the report points out that large reductions in smoking have been witnessed during recent decades, suggesting that a major change in human behaviour in relation to food is also possible over a similar period of time.
So let’s step up Meatless Monday, and consider meat reduction wherever possible!
Meatless Monday Recipe: Crustless Vegetable Quiche
Develop a diverse workout this week by incorporating something from every intensity level. Remember that fitness level and ability varies from person to person, so you may find an exercise to be more or less intense than your peers.
The study highlights that fertilizers used in farming are responsible for a considerable share of the global warming that causes climate change and suggests that the developed world will need to half its fertilizer use. Nitrous oxide, released by fertilizers and animal manure, is 310 times more powerful than carbon dioxide and remains in the atmosphere for up to 114 years. Growing feed crops, for cattle and pigs, produces more nitrous oxide emissions than crops that go directly into feeding humans.
The research also found that meat eaters in developed countries will have to eat less meat, cutting consumption by 50%. This would reduce demand for fertilizer as well as reduce the quantity of manure produced.
The study used statistics from the Food and Agricultural Organisation (FAO), reminding us that the world population is expected to reach 8.9 billion by 2050, and that daily per capita calorie intake will also rise to 3130 calories, up from 2790 kcal in 2000.
Meat consumption is expected to increase per person per year from 78 kg (in 2002) to 89 kg (in 2030) in rich countries, and from 28 kg (in 2002) to 37 kg (in 2030) in the developing world.
"I think there are huge challenges in convincing people in the west to reduce portion sizes or the frequency of eating meat," said Eric A Davidson, director of the Woods Hole Research Centre in Massachusetts.
Nevertheless, the report points out that large reductions in smoking have been witnessed during recent decades, suggesting that a major change in human behaviour in relation to food is also possible over a similar period of time.
So let’s step up Meatless Monday, and consider meat reduction wherever possible!
Meatless Monday Recipe: Crustless Vegetable Quiche
( courtesy of Marie Spano)
If you think quiche is loaded with fat for flavor, think again. This crustless vegetable quiche will surprise you. Marie used 50% Reduced Fat Cheddar Cheese, scraped the typical quiche crust and threw in a few egg whites. This quiche is much lower in fat than typical recipes, incorporates eye-popping color and of course nutrient-dense vegetables, is packed with protein and is a good source of calcium. You can make this in a crust if you really want to but be sure you choose one that is made from whole grains and contains no partially hydrogenated oils on the ingredients list.
Ingredients
- 1 & 1/3 cup broccoli fresh florets
- 1 Tbsp light soft spread (butter substitute)
- 1 medium size yellow onion chopped
- 1 cup 50% Reduced Fat Cheddar Cheese, shredded
- 1 medium size red bell pepper, chopped
- 4 eggs
- 2 egg whites
- 1/2 cup 2% milk
- 1/2 tsp dry mustard
- 1/2 tsp salt
- 1/4 tsp black pepper
Directions
- Preheat oven to 400 degrees F. Spray 9 or 10″ pie pan with nonstick cooking spray.
- Chop broccoli and place in steamer and steam over medium to low heat for 6 minutes or until crisp tender.
- Melt the soft spread in a skillet and saute onion for 5-10 minutes over low heat, until soft.
- In medium bowl, whisk eggs and egg whites, milk, mustard, salt and pepper until blended.
- Place vegetables in crust, layer with cheese, top with egg mixture. Stir if necessary to even out the ingredients.
- Bake at 400 degrees F for 10 minutes, reduce temperature to 350 degrees F and bake 30 minutes or until top is lightly browned and toothpick comes out clean. Adjust oven times as necessary depending on your particular oven.
Enjoy!
Healthy Weekly Motivator: What's Your
Intensity?
There are varying degrees of exercise intensity. Light-intensity activities, like cooking or shopping, don't require much effort. Moderate-intensity activities like a brisk walk or flat bike ride work your heart, lungs and muscles, causing you to sweat. Vigorous-intensity activities increase your heart rate enough that you are breathing hard and fast.
Develop a diverse workout this week by incorporating something from every intensity level. Remember that fitness level and ability varies from person to person, so you may find an exercise to be more or less intense than your peers.
Have a great healthy week! Remember to send me your favorite meatless recipes. Do you know you can achieve optimal wellness by listening to your body and feeding it with proper nutrition?
Keep moving with small steps and have fun!
Best in health always,
Lisa,
Professional Wellness Coach
LQ WELLNESS
973-383-0955
lisaquinnwc@embarqmail.com
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