Meatless Monday: Follow Health Guidelines and Live Longer

One Step At a Time...

You Can Go Meatless

For All Three Meals

Compared to the latest fad diets that boast amazing results, experts’ healthy eating advice doesn’t seem very exciting—or promising. However, it’s important to be aware that many health and government organizations, such as the American Institute for Cancer Research and the U.S. Department of Agriculture’s Dietary Guidelines Committee bring together panels of scientists and experts to review hundreds—sometimes thousands—of studies before they issue diet and lifestyle guidelines. And this advice actually may be worth something, according to a landmark study published in the American Journal of Clinical Nutrition in May 2013. The study investigated the diets and lifestyles of about 380,000 people in nine European countries over 12 years, finding that people who adhered to health guidelines issued by the World Cancer Research Fund (WCRF) and American Institute for Cancer Research (AICR) reduced their risk of death from respiratory disease by 50 percent, from circulatory disease by 44 percent, and from cancer by 20 percent, compared with people who were the least compliant. The WCRF-AICR guidelines, which include being physically active, eating foods mostly of plant origin, cutting back on red and processed meats, and maintaining a healthy weight, may be viewed at www.dietandcancerreport.org.

Healthy Meatless Recipe:

Roasted Garbanzo and Vegetable Salad with Garlic, Feta, Olives, and Basil

(Adapted from Kalyn's Kitchen)

Ingredients:

• 2 cans (15 oz.) garbanzo beans, rinsed well with cold water and drained
• 2 large red bell peppers, seeds and stem removed and chopped into pieces about 3/4 inch square
• 1 large red onion, peeled and chopped into pieces about 3/4 inch square
• 2 T olive oil (plus more for brushing roasting sheet if you don't use non-stick spray)
• 1 T minced garlic
• salt and fresh-ground black pepper to taste
• 1/2 cup crumbled Feta
• 1 can (6 oz. drained weight) black olives, drained and cut in half
• 3/4 cup sliced fresh basil leaves (or use 1/2 cup chopped parsley if you don't have basil)

Dressing Ingredients:

• 1 T red wine vinegar
• 1 tsp. fresh lemon juice
• 2 T olive oil

Directions:

Preheat oven to 400F. Put garbanzo beans in a colander placed in the sink and rinse well with cold water until no more foam appears, then let drain well. (You can blot dry with paper towels if you need to speed up the draining step.)

While garbanzos drain, chop red bell peppers and red onion. Toss drained garbanzos, chopped red bell pepper, chopped red onion, minced garlic, and olive oil and spread out on a baking sheet that you've sprayed with olive oil or non-stick spray. Season to taste with salt and fresh-ground black pepper. Roast the beans and vegetables about 20 minutes, or until vegetables are starting to soften.

While garbanzos and vegetables roast, crumble the feta, drain the olives and slice in half, and wash the basil, spin dry, and slice into strips.

When garbanzos and vegetables are done, put back into the bowl and toss with dressing, then let cool for about 10-15 minutes. When cooled, stir in the Feta and sliced olives. Add the strips of basil (or chopped parsley) and stir gently to combine. Season again with salt and fresh ground black pepper (to taste; I don't add much salt). Serve slightly warm or at room temperature.

Makes 6-8 servings.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

No Competition Required

You don’t need athletic prowess to be active! There are plenty of solo and team activities that emphasize fun and fitness, rather than competition or scoring points.


Try playing games with like- minded friends, taking a class, or going for a run, bike ride, or swim.

Find your personal motivation this week and try an activity that reflects your interests. Instead of keeping score, consider the physical and mental benefits of your new activity.

Remember Green Goes With Everything

This week go into your bathroom and take stock of all your lotions and potions. Read the labels. Start with shampoo, makeup, or moisturizer. Notice how much fragrance is in your products, and ask yourself, “Do I really need scent in these products?” Pick one product a week to replace with a safer, greener choice, or make a clean sweep. Look in the mirror and see yourself glow... just not from harmful chemicals. If you need help in selecting safer products please contact me.

Have a great week 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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"Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.”

~ Mark Twain ~