One Step At a Time....
You Can Go Meatless One Day For All Three Meals
Leaving the couch, eating more fruits and vegetables may lead to sustained healthier habits
It's now July, which means you have five months to finally complete that New Year's weight loss resolution. Now a study offers two simple changes that may help you reach your goal: Stop sitting in front of the television and start eating more fruits and vegetables.
While these health tips might seem obvious, it's their long-term sustainability that has scientists praising their virtues. According to the Northwestern University Feinberg School of Medicine study published in the May 28 issue of Archives of Internal Medicine, by making these adjustments you'll be more likely to maintain these habits to lead a healthier lifestyle.
"Just making two lifestyle changes has a big overall effect and people don't get overwhelmed," Dr. Bonnie Spring, a professor of preventive medicine at Northwestern University Feinberg School of Medicine, said. "Americans have all these unhealthy behaviors that put them at high risk for heart disease and cancer, but it is hard for them and their doctors to know where to begin to change those unhealthy habits," Spring said.
The results of various studies suggest that even a short period of encouraging healthy lifestyles through coaching and incentives may have a lasting effect. Considering that according to the Centers for Disease Control and Prevention, more than one-third of U.S. adults - 35.7 percent - are obese, and obesity has been linked to heart disease, stroke, type 2 diabetes and certain types of cancer, taking these simple steps could make a big difference.
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Healthy Meatless Recipe: Green Pancakes with Lime Butter (adapted from Yotam Ottolenghi's cookbook, Plenty)
This recipe brought lots of compliments after Ottolenghi's first published it in 2008. These pancakes are so comforting they somehow take you back to your childhood, when the joy of textures and flavors is still pure and unadulterated. Brunch or a warm summer night's dinner is the perfect meal for them, served with a salad of seasonal greens. Serves 3 -4.
Some lime butter will probably be left over. Keep it in the fridge and then smear it over a baked sweet potato.
INGREDIENTS
Lime butter
8 tbsp (1 stick) unsalted butter, at room temperature
Grated zest of 1 lime
1 1/2 tbsp lime juice
1/4 tsp salt
1/2 tsp white pepper
1 tbsp chopped cilantro
1/2 garlic clove, finely chopped
1/4 tsp chile flakes
1/2 lb (about 8 cups) spinach, washed
3/4 cup self-rising flour
1 tbsp baking powder
1 egg
4 tbsp unsalted butter, melted
1/2 tsp salt
1 tsp ground cumin
2/3 cup milk
6 medium green onions, finely sliced
2 fresh green chiles, thinly sliced
1 egg white
Olive oil for frying
PREPARATION
To make the lime butter. Put the butter in a medium bowl and beat it with a wooden spoon until it turns soft and creamy. Stir in the rest of the ingredients. Tip onto a sheet of plastic wrap and roll into a sausage shape. Twist the ends of the wrap to seal the flavored butter. Chill until firm.
Wilt the spinach in a pan with a splash of water. Drain in a sieve and, when cool, squeeze hard with your hands to remove as much moisture as possible. Roughly chop and put aside.
Put the flour, baking powder, whole egg, melted butter, salt, cumin and milk in a large mixing bowl and whisk until smooth. Add the green onions, chiles and spinach and mix with a fork. Whisk the egg white to soft peaks and gently fold it into the batter.
Pour a small amount of olive oil into a heavy frying pan and place on medium-high heat. For each pancake, ladle 2 tablespoons of batter into the pan and press down gently. You should get smallish pancakes, about 3 inches in diameter and 3/8 inch thick. Cook for about 2 minutes on each side, or until you get a good golden-green color. Transfer to paper towels and keep warm. Continue making pancakes, adding oil to the pan as needed, until the batter is used up.
To serve, pile up three warm pancakes per person and place a slice of flavored butter on top to melt.
INGREDIENTS
Lime butter
8 tbsp (1 stick) unsalted butter, at room temperature
Grated zest of 1 lime
1 1/2 tbsp lime juice
1/4 tsp salt
1/2 tsp white pepper
1 tbsp chopped cilantro
1/2 garlic clove, finely chopped
1/4 tsp chile flakes
1/2 lb (about 8 cups) spinach, washed
3/4 cup self-rising flour
1 tbsp baking powder
1 egg
4 tbsp unsalted butter, melted
1/2 tsp salt
1 tsp ground cumin
2/3 cup milk
6 medium green onions, finely sliced
2 fresh green chiles, thinly sliced
1 egg white
Olive oil for frying
PREPARATION
To make the lime butter. Put the butter in a medium bowl and beat it with a wooden spoon until it turns soft and creamy. Stir in the rest of the ingredients. Tip onto a sheet of plastic wrap and roll into a sausage shape. Twist the ends of the wrap to seal the flavored butter. Chill until firm.
Wilt the spinach in a pan with a splash of water. Drain in a sieve and, when cool, squeeze hard with your hands to remove as much moisture as possible. Roughly chop and put aside.
Put the flour, baking powder, whole egg, melted butter, salt, cumin and milk in a large mixing bowl and whisk until smooth. Add the green onions, chiles and spinach and mix with a fork. Whisk the egg white to soft peaks and gently fold it into the batter.
Pour a small amount of olive oil into a heavy frying pan and place on medium-high heat. For each pancake, ladle 2 tablespoons of batter into the pan and press down gently. You should get smallish pancakes, about 3 inches in diameter and 3/8 inch thick. Cook for about 2 minutes on each side, or until you get a good golden-green color. Transfer to paper towels and keep warm. Continue making pancakes, adding oil to the pan as needed, until the batter is used up.
To serve, pile up three warm pancakes per person and place a slice of flavored butter on top to melt.
Enjoy and Bon Appetit!
Healthy Weekly Motivator: Happy July 4th and Enjoy
A Healthy Get Together
Cookouts, BBQ’s and other summer gatherings are often filled with unhealthy foods like processed meat, chips and desserts. These default options mean nutritious choices are sometimes hard to come by. Plus, you may feel left out if you opt for something healthier while everyone else is digging in!
Get your group to rethink gatherings this week by planning a healthy BBQ. Have a sampling of salads, veggies with fresh dip or a make-your-own fruit parfait bar. If your recipe is a hit, make it your go-to dish for future parties.
Get your group to rethink gatherings this week by planning a healthy BBQ. Have a sampling of salads, veggies with fresh dip or a make-your-own fruit parfait bar. If your recipe is a hit, make it your go-to dish for future parties.
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, Happy July 4th and remember a better tomorrow starts with what you eat today!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
" Simple diet is best--for many dishes bring many diseases; and rich sauces are worse than even heaping several meats upon each other."
~ Pliny ~
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