One Step At a Time....
You Can Go Meatless One Day For All Three Meals
You don't have to go cold turkey. Instead, try easing into meatless meals. Consider going meatless one day a week. If you don't like the idea of a whole day without meat, start with a couple of meatless dinners each week. Plan meals that feature entrees you like that are typically meatless, such as lasagna, soup or pasta salad. Or try substituting the following protein-rich foods for meat in your favorite recipes:
- Beans and legumes — great in casseroles and salads
- Vegetarian refried beans — a good substitute for meat in burritos and tacos
- Tofu — a perfect addition to stir-fry dishes
When meat is on the menu
When your meals include meat, don't overindulge. Choose lean cuts and avoid oversized portions. A serving of protein should be no more than 3 ounces (85 grams) — or about the size of a deck of cards — and should take up no more than one-fourth of your plate. Vegetables and fruits should cover half your plate. Whole grains make up the rest.
Flexing for your health
The term "flexitarian" has been coined to describe someone who eats mostly plant-based foods, but occasionally eats meat, poultry and fish. That kind of healthy eating is the central theme of the Mediterranean diet — which limits red meat and emphasizes fruits, vegetables, legumes, whole grains and healthy fats — and has been shown to reduce your risk of heart disease and other chronic conditions. Why not work on your flexibility and start reaping some healthy benefits?
Healthy Meatless Recipe: Mediterranean Vegetable Sandwiches ( adapted from South Beach Recipes )
The bright colors and flavors of this overstuffed sandwich reflect the sunny region it's named for. Soaking the onions in ice water tames the bite; try this technique for salads, too.
Ingredients
1/2 Small red onion, very thinly sliced
1 (15.5 oz) can Chickpeas, rinsed and drained
1 1/2 cups Baby spinach
3 ounces Reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 Medium cucumber, halved crosswise and thinly sliced lengthwise
1 Large tomato, thiinly sliced
2 Roasted red peppers (from a jar), rinsed and cut into 1/4 inch slices
1/4 cup Pitted kalamat olives, roughly chopped
1 tablespoon Extra-virgin olive oil
1 1/2 teaspoons Red wine vinegar
1/8 teaspoon Ground cumin
Cayenne
2 (6-inch) whole-grain pita breads, halved
1 (15.5 oz) can Chickpeas, rinsed and drained
1 1/2 cups Baby spinach
3 ounces Reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 Medium cucumber, halved crosswise and thinly sliced lengthwise
1 Large tomato, thiinly sliced
2 Roasted red peppers (from a jar), rinsed and cut into 1/4 inch slices
1/4 cup Pitted kalamat olives, roughly chopped
1 tablespoon Extra-virgin olive oil
1 1/2 teaspoons Red wine vinegar
1/8 teaspoon Ground cumin
Cayenne
2 (6-inch) whole-grain pita breads, halved
Preparation
Place onion in a small bowl and cover with ice water; let sit for 10 minutes.
Drain onion, pat dry, and place in a medium bowl. Add chickpeas, spinach, feta, cucumber, tomato, peppers, olives, oil, vinagar, and cumin; stir gently to combine. Season with cayenne to taste.
Fill pita halves with vegetable mixture and serve.
Number of servings: 4
Enjoy and Bon Appetit!
Healthy Weekly Motivator: Learn to Laugh
Laughter may very well be the best medicine; it increases oxygen to the brain, stimulates organ systems, decreases muscle tension, cools down your body’s natural stress response and may help prevent illness in the long run.
This week, cut out a few comics or funny pictures that make you laugh. Put them up at your desk for when you’re feeling stressed! Also, be sure to enjoy the company of family and friends – you're 30 times more likely to laugh with others than when you're alone!
This week, cut out a few comics or funny pictures that make you laugh. Put them up at your desk for when you’re feeling stressed! Also, be sure to enjoy the company of family and friends – you're 30 times more likely to laugh with others than when you're alone!
Are you struggling with excess weight that won't come off no matter what you try?
Do you wish you could have more energy and less stress in your daily life?
Would you like to take charge of your health so you can feel as good as you did when you were younger?
Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes?
I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals. I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier.
Take the first step and schedule a complimentary ½ hour health breakthrough session to find out how an integrative approach to health can help you.
Have a great week everyone and remember a better tomorrow starts with what you eat today!
Send me your favorite meatless recipe so we can share with all!
Send me your favorite meatless recipe so we can share with all!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
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