One Step At a Time...
You Can Go Meatless
For All Three Meals
Fruits
and vegetables are packed with health potential, so how come we’re
not eating enough of them?
Fruits
and vegetables.
Everyone
knows they’re good for you, but we’re not eating nearly enough.
Only 6 percent of us meet our daily recommended target for
vegetables, and 8 percent achieve our goal for fruits. That’s a
pretty dismal track record for foods that have such powerful health
potential. Scores of studies have linked fruit and vegetable
consumption with myriad health benefits, including reduced risk of:
certain types of cancers, cardiovascular disease, type 2 diabetes,
cognitive decline, age-related eye disease, bone loss, lung disease,
high blood pressure, diverticulitis, obesity, and metabolic syndrome.
Health
in every bite.
“So
many of the vitamins and minerals your body needs come from fruits
and vegetables—you can’t get these things in other foods. From a
basic biochemistry standpoint, we know how important these vitamins
and minerals are on a cellular level. Meeting your goal for fruits
and vegetables allows your body to function at its best,” says
Elizabeth Pivonka, Ph.D., R.D., president of the Produce for Better
Health (PBH) Foundation, a non-profit organization aimed at promoting
fruits and vegetables.
In
addition to vitamins, minerals and fiber, fruits and vegetables are
armed with plant compounds called phytochemicals—bioactive pigments
that possess an array of health benefits. For example, lutein—the
pigment found in yellow vegetables like corn and green leafy
vegetables—is linked with
eye health—and lycopene, the
compound found in tomatoes, appears to protect against prostate
cancer. Bethany Thayer, M.S., R.D., director for the Center of Health
Promotion and Disease Prevention at the Henry Ford Health System,
adds, “We continue to find out more about the various
phytochemicals in plants. It appears they offer additional benefits
that protect us against chronic diseases, such as cancer and heart
disease. All of this in fruits and vegetables—with very few
calories, which helps our waistline.”
Why
are we falling short?
There
are many factors behind our shortfall of fruit and vegetable
consumption. In 2010, the PBH commissioned consumer research to
better understand Americans’ attitudes about produce consumption.
The research identified several reasons people aren’t consuming
fruits and vegetables and we can offer you simple solutions.
• “Fruits
and vegetables are too expensive.”
According to Pivonka, cost is one of the most common complaints
about fruits and vegetables. “But they are expensive compared to
what? Health is the most valuable thing you own; what is it worth to
you? According to the USDA, fruits and vegetables are not more
expensive than other foods when you compare them by serving size,”
she adds. Cutting back on junk food, growing a garden, and eating
seasonally can help fit produce into your budget.
• “I
already eat enough fruits and vegetables.”
People often think they’re doing just fine in the produce
department; but when they add up the servings they eat in an average
day, they may be surprised to see they fall short. In order to meet
your goals, you need to include fruits and vegetables at each meal
and snack.
•“Quality
produce is not available in local stores.”
These
days, supermarkets are upping their fresh, seasonal and local
produce offerings. And you can look beyond your grocery store to
farmers markets and CSAs (community supported agriculture) in your
community for ripe produce harvested mere hours before you purchase
it.
• “There
is not a good range of fruits and vegetables available in
restaurants.”
Depending
on your restaurant selection, produce on menus can be limited.
However, you can make a conscious effort to select restaurants in
your community that offer more fruits and vegetable on the menu,
such as in soups, salads, side dishes, and desserts.
HealthyDiningFinder.com
links patrons with healthy restaurants in their community that focus
on serving vibrant fruits and vegetables.
• “Fruits
and vegetables are not appetizing.”
The
old way of thinking about vegetables was bland and boring—boil
them in water with nary a drop of extra flavor. No wonder people
often think eating vegetables is a chore! Today’s new appreciation
for vegetables includes delicious preparation styles, including
roasting, grilling or sautéing with moderate amounts of olive oil,
herbs and spices. And you can take plain fruit from boring to
beautiful by serving it with dips, poaching it with spices, and
layering it in cobblers or crumbles.
• “Members
of my family have different fruit and vegetable likes and dislikes.”
People
maintain their own favorite flavors where fruits and vegetables are
concerned—that’s what makes us unique. But you can overcome this
by serving a variety of fruits and vegetables. Try cooking a couple
of different vegetables every night and serve them family style.
Stock your fruit bowl with several types of fruits, which can
provide more options for the entire family.
All
forms count. On the quest to fill your produce gap, it’s important
to consider that all forms count—fresh, frozen, canned, dried and
juiced. However, consumer research reveals that people don’t view
canned, dried or juiced fruits and vegetables to be as healthful as
fresh. “There is a ‘fresh is best’ attitude,” says Pivonka.
“People often think that canned fruits and vegetables have
preservatives, but the only thing added is salt or sugar. And you can
find low-sodium or sugar-free canned products. If you drain canned
fruits and vegetables, you can get rid of almost half of the sodium
and sugar.” While some of the heat sensitive vitamins, such as
vitamin C and B vitamins, may be lost during the processing of canned
or dried fruits and vegetables, they are still an excellent source of
nutrients and phytochemicals. Pivonka also suggests 6–12 ounces per
day of 100% fruit or vegetable juice can help you meet your goals.
Adapted
from Sharon Palmer,RD
Healthy
Meatless Recipe:
Italian
Quinoa Burgers
(Adapted
from Trish O'Keefe,RD)
Like
Italian food? If so, this burger is for you! Add your favorite
Italian spices and your choice of either tomato paste or ketchup, and
enjoy this flavorful patty. Burgers don’t have to be fattening, –
you can simply make them starch-based instead of using meat. By
swapping meat for beans and whole grains, you are doing a service to
your body as well as the environment.
Ingredients:
- 1 cup quinoa, cooked
- 1½ cups cooked kidney beans (about 1 can)
- ½ onion, diced
- ½ cup mushrooms, sliced
- ¼ cup oat flour (rolled oats, ground)*
- 2 tablespoons tomato paste
- 2 teaspoons Italian or pizza spice blend
*Note:
To make the oat flour, grind ¼ cup of rolled oats in a coffee or
spice grinder. You can also substitute ¼ cup of instant oats for the
oat flour.
Directions:
Preheat
oven to 350 degrees F. Lay a piece of parchment paper on a sheet pan.
Pour beans into a medium bowl and mash them with your hands, a potato
masher, or a fork. Add cooked quinoa to the bowl.
In a large
saucepan over medium heat, place onions and mushrooms and cook with
lid on, stirring occasionally, for about 5 minutes until onions are
translucent.
Add
instant oats, tomato paste, and veggies to the bowl. Mix everything
together so there is an even consistency (feel free to do this with
your hands). Form mixture into t ½-inch patties (around 3 inches in
diameter) and place patties onto parchment paper. Bake for 15
minutes, flip patties, and bake for another 15 minutes.
Instead
of using a hamburger bun, you can try placing the burger between two
leaves of romaine or spinach and top with tomato, onion, ketchup and
mustard. Using greens instead makes the dish gluten-free, lower in
calories and provides even more powerful phytonutrients.
Serves
6.
Enjoy
and Bon Appetit!
Healthy
Weekly Motivator:
Make
the Most of Today
“Today
is life-the only life you are sure of. Get interested in something.
Shake yourself awake. Develop a hobby. Let the winds of enthusiasm
sweep through you. Live today with gusto.”--Dale Carnegie
"Researchers
have discovered that people who regularly engage in hobbies are
better able to manage stress. Unmanaged stress can lead to a weakened
immune system and a higher likelihood of illness and disease,”
explains Danielle Messick, a licensed professional counselor.
In
addition, studies also have revealed that hobbyists are less likely
to develop Alzheimer’s disease, have fewer problems with anxiety
and depression, and find it easier to maintain a positive attitude.
Passive activities like watching television, on the other hand, don’t
have the same health benefits.
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
Interested
in Optimal Wellness? Take a look at products available here!
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sure to follow me on Twitter @lq_wellness
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me on Facebook
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me on Pinterest
“To
eat is a necessity, but to eat intelligently is an art.”
~La
Rochefoucauld~
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