Give Meatless A Try and Recover From Weekend Overeating

One Step At a Time...

You Can Go Meatless

For All Three Meals

Eat Right To Fight Cancer

This year, more than 1.6 million men and women will be diagnosed with cancer, but the simple act of eating the right foods can help prevent, or even support your treatment of this devastating disease, according to the Academy of Nutrition and Dietetics. You can help reduce your risk with a few simple lifestyle strategies:

 Maintain a healthy weight to reduce your risk of cancer and other diseases.

 Eat fewer foods that are high in calories and fat and low in nutrients. Foods with added sugars and fats can add weight and leave little room for healthy, cancer-preventing foods.

 Eat plenty of fruits and vegetables that are linked to a lower risk of developing certain cancers.

 Limit alcohol. Evidence suggests all types of alcoholic drinks may increase your risk of a number of cancers, including mouth, throat (pharynx), voice box (larynx), esophageal, liver, breast, colon and rectal.

Source: The Academy of Nutrition and Dietetics

Healthy Meatless Recipe:

Grilled Portobello Mushroom Burgers

(Adapted from Mountain Momma Cooks)

Ingredients:

• 4 portobello mushrooms, cleaned and gills removed
• 5 tablespoons balsamic vinegar
• 2 tablespoons soy sauce
• 3 tablespoons olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• fresh ground black pepper and kosher salt to taste
• 1 beefsteak or similar tomato, sliced
• 4 thick slices fresh mozzarella cheese
• 4 leaves of red leaf lettuce
• 6 tablespoons basil pesto ( your own or purchased)
• 2 heaping tablespoons mayonnaise
• 4 buns, split
• butter for spreading on buns

Directions:

• Heat grill to medium-high heat.
• Combine balsamic vinegar, soy sauce, olive oil, garlic powder and onion powder in a small bowl. Pour over mushrooms, tossing a few times, and let marinate for 10 minutes.
• Combine the basil pesto and the mayonnaise to create pesto aioli.
• When grill is nice and hot, turn heat back to medium and grill mushrooms for about 5 minutes each side.
• During the last 2 minutes of grilling, throw buttered buns on just long enough to heat through, melt butter, and impart a nice grill mark on bread.
• Remove mushrooms and bread from grill.
• To assemble the burger, evenly spread the pesto aioli on the buns. Layer with warm mushrooms, sliced tomato, mozzarella cheese, and red leaf lettuce.
  

  

  
  

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Go For New Goals

To achieve long-term goals, you must also have short-term goals: steps in your health journey that will lead to success.

Each time you reach a milestone, set another to strive for. These smaller goals can help you build the strength, know-how and willpower you need to achieve permanent lifestyle change.

This week take a look at your target and consider what smaller steps you are taking to achieve it. Set a new diet or fitness goal that is just out of reach and use it to stay focused.

Have a great week everyone and I hope you enjoyed Memorial Day Weekend without sabotaging your diet goals. 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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"Those who think they have no time for healthy eating will sooner or later have to find time for illness."

~Edward Stanley~