One Step At a Time...
You Can Go Meatless
One Day For All Three Meals
Americans Still Fall Short on Fruits and Veggies
The USDA encourages an increased intake of fruits and vegetables, because they are rich in vitamins, minerals, fiber, antioxidants, and other compounds that help fight disease. Despite the advice of the U.S. Department of Agriculture to consume more fruits and vegetables—four to five cups per day for adult women and men, according to USDA’s MyPlate—Americans are still falling short. According to a poll conducted by the International Food Information Council Foundation, which included data from 1,057 adults, most Americans say they’ve been trying to increase their fruits and vegetables intake over the past year. Unfortunately, children and adults eat only an average of a little more than one cup of vegetables per day and a little more than one-half cup of fruit per day, according to data from the market research firm, NPD Group. The data showed that children 2 to 12 and parents are eating more fruits and vegetables, while teens and the elderly are consuming less.
Healthy Meatless Recipes:
Southwestern Squash Stew
(Courtesy of Elyse May)
This stew will amaze as everyday ingredients blend together to form a deliciously spiced one pot wonder. It’s flexible enough to incorporate a wide variety of hearty vegetables, so if you don’t have winter squash or zucchini on hand try it with another gourd.
Serves 4Ingredients:
•6 cups vegetable broth
•1 medium onion, diced
•1 16-ounce can of beans*, drained and rinsed
•1 16-ounce can of corn, undrained
•1/2 teaspoon ground cumin
•2 teaspoon chili powder
•1 teaspoon garlic powder
•1 medium zucchini, diced
•1 medium winter squash or squash of choice, diced
•1 16 ounce can of chunky salsa
•1/2 cup instant brown rice, uncooked
*Any bean will do, but black, pinto or kidney work best*
Directions:
Spray a large pot with nonstick cooking spray or coat lightly with oil. Over medium-high heat, sauté the onion for 4-7 minutes, or until onion is translucent.
Add the broth, beans and corn to the pot and bring to a boil.
Reduce heat to simmer and add cumin, chili powder, zucchini, squash, salsa and rice.
Simmer for 30 minutes and enjoy.
Enjoy and Bon Appetit!
Healthy Weekly Motivator:
Go On A Veggie Adventure
It's not always easy to try new foods, but a diverse blend of fruits and vegetables in your diet can help you maintain your weight and stay healthy. Exploring, preparing and tasting new produce can also be a fun way to discover new flavors; it's all in how you look at it!
Explore three new fruits and veggies by incorporating them into your diet this week. Go online for healthy recipes, preparation tips and congratulates yourself for trying something new! If you find a favorite, pick out a few more recipes and add them to your usual rotation.
Have a great week everyone and remember a better tomorrow starts with what you eat today! Do you have a favorite meatless recipe you would like to share with us? Send it my way!
Wishing you health and wellness from the inside out,
Lisa
LQ WELLNESS
Professional Wellness Coach
973-383-0955
lisaquinnwc@embarqmail.com
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“Focus on the Blessings this day brings you. The Morning Sun, your Health, your Opportunity to move closer towards your Goals.”
~ Author Unknown ~
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