Meatless Monday: Enjoy All Colors of Squash

One Step At a Time...

You Can Go Meatless

For All Three Meals

Bent on Yellow Crookneck Squash

The folklore. The sunny burst of ubiquitous yellow crookneck squash in gardens and farmers markets is a welcome sign of summer. Named for its curved neck, the yellow crookneck squash, which originated in Mexico, has been pleasing palates for over 10,000 years. It is a staple food for Native American tribes, and is among the oldest and most cultivated crops. Of the many varieties of squash, the yellow crookneck squash is especially loaded with healthy nutrients.

The facts. Yellow crookneck squash is part of the gourd family, a variety of Cucurbita pepo, which includes both winter and summer squash, such as zucchini, pattypan, and pumpkin. The slight curve in its neck distinguishes it from its very close relative, the yellow summer squash, which has a straight neck. Light in calories—a one-cup serving has only 36—the yellow crookneck is hefty in dietary fiber and antioxidants. One serving packs in 10% DV (Daily Value) of satisfying dietary fiber, 16% DV of vitamin C, and eye-healthy beta-carotene, lutein and zeaxanthin.

The findings. Yellow crookneck squash has been the focus of ample research, focused on its antioxidant benefits. Beyond vitamin C and manganese, yellow crooknecks are a strong source of the carotenoids beta-carotene, lutein and zeaxanthin, known for protecting against cataracts and age-related macular degeneration. A study in a 2013 issue of Investigative Ophthalmology & Visual Science found a 25 percent reduced risk of progression of age-related macular degeneration with beta-carotene, vitamins C and E, zinc and copper supplementation. Replacing beta-carotene with lutein and zeaxanthin increased the benefits even more. As many of the antioxidants are concentrated in the skin and seeds, it’s important to eat the entire squash. Studies, such as one published in a 2008 issue of Journal of Food Science, show that steaming fresh and frozen summer squash retains the most antioxidants compared with boiling and microwave cooking.

The finer points. Late spring and early summer are peak season for yellow crookneck squash, but it’s available year round. Choose small- to medium-sized squash that are firm and heavy for their size, with a bright, smooth or slightly warted skin, clean of nicks, scratches or bruising. Interchangeable with other summer squashes in recipes, try yellow crooknecks raw—sliced into ribbons in salads or sandwiches—or grated into breads or fritters, sliced and sautéed, pureed into soups or smoothies and stuffed with whole grain bread crumbs and cheese.

Healthy Meatless Recipe:

EGGPLANT BURGER

(Adapted from One Green Planet )

INGREDIENTS:

• 2 teaspoons olive oil, plus more to brush on eggplant before roasting
• 1 red onion, diced
• 1 14 ounce can cannellini beans
• 1/4 cup diced green bell pepper
• 1/2 an eggplant (should equal about 1 cup)
• 1/4 cup chopped fresh parsley
• 1 tablespoon pine nuts
• 1 clove of garlic, crushed
• 1 teaspoon sea salt
• 1 teaspoon ground cumin
• 1/2 cup classic hummus (or your favorite flavor hummus)
• 1 cup panko breadcrumbs
• tomato, sliced for topping (optional)
• lettuce, for topping (optional)

Directions:

• To make the burgers, preheat your oven to 450 degrees Fahrenheit.
• Roast the eggplant by cutting it into 1/4″ slices and brushing each side with olive oil.
• Bake for 10 minutes on one side, then flip the slices and bake for another 5 minutes.
• Once the eggplant is done and you remove it from the oven, turn the oven down to 400 degrees Fahrenheit.
• While the eggplant is roasting, place the diced red onion and 2 teaspoons of olive oil in a skillet and cook over medium heat for 15-20 minutes, stirring often, until the onions soften.
• Place the eggplant, onion, beans, bell pepper, parsley, pine nuts, garlic, sea salt and cumin into a large bowl.
• Add the hummus and stir.
• Place the mixture into a food processor and blend everything together. It should only take about 15 seconds.
• Pour the mixture back into a bowl, stir in the breadcrumbs, and use your hands to make four large patties.
• Line a baking sheet with aluminum foil and spray the foil with olive oil or nonstick cooking spray.
• Place the patties on the foil and bake for 45 minutes, turning once halfway through.
• Remove the burgers from the oven, add your preferred toppings.
  
  
  
  
  
  
  
  
  

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Healthy Goals

When you’re about to make a lifestyle change, you should get excited and embrace your goal wholeheartedly, but be prepared to do some serious work. Setting and attaining wellness goals can be challenging, so it is important to garner all the support you can. Your friends and family can be a wonderful inspiration and can help to hold you accountable to your commitment. Another tool that will help increase your chance for success is a wellness journal.

Remember Green Goes With Everything

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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

Interested in Optimal Wellness? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

“The concept of total wellness recognizes that our every thought, word, and behavior affects our greater health and well-being. And we, in turn, are affected not only emotionally but also physically and spiritually.”

~ Greg Anderson ~

Meatless Monday: Taking Care of Your Heart Through Diet

One Step At a Time...

You Can Go Meatless

For All Three Meals

Prevent a Second Heart Attack through Diet

Eat these nine foods to quell inflammation and protect your heart.

If you’re one of the 13 million Americans who have survived a heart attack or have been diagnosed with heart disease, then take heart! You can take control of your heart health with the knowledge that certain foods have been shown to quell inflammation, which is the root cause of plaque build-up in the arteries. What’s the food prescription? Science has proven that a Mediterranean eating style, which focuses on our top nine artery-healing foods, can reduce the risk of a second heart attack by up to 70 percent.

1. Extra virgin olive oil. Extracted from olives by crushing the whole fruit, olive oil is a golden elixir brimming with potent inflammation-suppressing antioxidants called polyphenols, as well as monounsaturated fatty acids (MUFA), the heart-healing kind of fat. The high MUFA content of olive oil is cardio-protective—it cuts your “bad” LDL cholesterol level, helps stabilize vulnerable plaque by preventing LDL from becoming oxidized (when LDL reacts with free radicals to promote inflammation) and bumps up your level of “good” HDL cholesterol. Make this your main fat in marinades, sauces, dressings, and cooking.

2. Greens and other vegetables. Dark green and leafy; Red, ripe and juicy; bright orange and crunchy—this rainbow of colors is from Mother Nature’s medicine chest of foods that keep your arteries clean and healthy. Spinach, for example, is one of the most nutrient-dense foods on earth—so nix the iceberg and make this veggie your salad green of choice. Red-purple vegetables such as radicchio, red beets and eggplant contain pigments that protect the heart by increasing production of a natural antioxidant called glutathione. Eat like an artist and try to consume at least five colorful veggies every day.

3. Salmon and other seafood. Fatty fish that swim in the cold waters of the sea—such as salmon, halibut and sardines—contain ultra-heart-healthy omega-3 fats, DHA and EPA. Fish oil stabilizes plaque, reduces risk of sudden death, lowers triglyceride level, and reduces inflammation. Fish oil also revs up the body’s ability to dissolve blood clots, the kind that seal off plaque-filled arteries. Aim for at least two fish meals per week.

4. Figs and other fruits. Figs and other fruits are rich in fiber, vitamins and potassium, and contain an array of plaque-fighting polyphenols. Substitute pureed fruit for fat in baking, sprinkle dried fruit on salads, add fresh fruit to smoothies, and try baked fruit for a delicious desert. Aim for at least three servings every day.

5. Walnuts and flaxseeds. Yes, walnuts and flaxseeds are high in fat but it’s the good fat: the vegetarian omega-3 fat called alpha linolenic acid (ALA).Walnuts are also high in vitamin E (an antioxidant that helps keep cholesterol from building up in plaque), and fiber. Add walnuts to fat-free Greek yogurt, salads, and baked goods. Add ground flaxseeds to oatmeal, pancakes and baked goods.

6. Oatmeal and other whole grains. Oats are a nutritious whole grain filled with beta-glucan, a type of soluble fiber that soaks up cholesterol and pushes it through the digestive system so that it’s not absorbed by the body. Oats also contain a unique antioxidant that counteracts the destructive and atherosclerosis-inducing damage of unstable free radicals. Aim for at least three servings of whole grains each day.

7. Lentils and other legumes. A versatile low-fat plant protein, legumes (beans, peas and lentils) are full of heart-healthy vitamins and minerals and are one of the best sources of cholesterol-lowering soluble fiber. In addition, lentils are loaded with antioxidants, protein, vitamins and minerals, especially iron—and all this for pennies on the dollar. Soybeans, a near-perfect protein choice instead of animal protein, exhibits strong antioxidant capacity that can help decrease artery inflammation. To get your daily dose of legumes, substitute soymilk for cow’s milk; eat legume-based soups or chili; toss lentils into pasta sauce; try hummus as a dip; or sprinkle kidney beans on your salad.

8. Red wine. The deep garnet color is a clue that this “drink of the ages” is loaded with flavonoids, as well as the vital antioxidant resveratrol. However, moderation is the magic word, which means one 5-ounce glass of wine a day for women and two for men.

9. Dark chocolate and green tea. Dark chocolate is packed with heart-healthy nutrients and has been shown to lower inflammation in the arteries, as well as reduce blood pressure. Try a nightly cup of rich hot chocolate—made with 2 tablespoons of unsweetened cocoa powder, soymilk and a touch of sweetener. Or enjoy a small amount of dark chocolate (an ounce) every day washed down with green tea, also rich in polyphenols.

Healthy Meatless Recipe:

Skinny Spaghetti Squash Alfredo

(Courtesy of Heidi from food Doodles )

Ingredients:

• 1 medium sized spaghetti squash
• 1 tbsp butter
• 2½ tbsp flour(whole grain is fine)
• 2-3 cloves of garlic, very finely minced, grated or pressed
• 1 tbsp cream cheese(low fat is fine)
• 1½ C milk(low fat is fine)
• 1 C freshly grated, not packed Parmesan cheese(about 60g or 2.1oz), plus 2 tbsp extra for topping
• ¼ tsp salt

Directions:

• First prep the spaghetti squash. Preheat the oven to 350 degrees. Cut the spaghetti squash in half using a large sharp knife, scoop out the seeds and place cut side down on a rimmed baking sheet covered with water. Bake until tender, about an hour Alternatively, keep the spaghetti squash whole. Poke a few holes deep into the squash with a large knife. Place in the oven whole. Bake for 60 minutes, remove from the oven and let rest for 10 to 20 minutes before slicing in half with a large serrated knife like a bread knife. Scoop out the seedy inside leaving the spaghetti strands. Once cooked, use a fork to gently scrape the "spaghetti" strands into the center.
• For the sauce, melt the butter in a small pot. Once hot add the garlic and saute for 1-2 minutes over medium low heat. Add the flour and whisk into the butter. Cook for another minute while stirring. Add the cream cheese, warm it up and stir it in to the butter mixture.
• Add the milk and whisk well. Bring up to a gentle simmer then remove from the heat. Add the freshly grated cheese and salt and stir until melted, just a minute or two. Pour half the sauce into each spaghetti squash half(or less if using a smaller squash). Gently stir to combine. Top with an extra sprinkle of Parmesan and place under the broiler of your oven for 2-3 minutes until golden and bubbly. Serve immediately.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Be Positive

Most of us have heard about the benefits of positive thinking on our health, relationships, and anything we’d like to achieve in life. But it’s also important to take that concept a step further and apply it to the words we speak and hear.

You need to make a conscious decision to choose positive words and to praise and encourage the people around you. You also want to make sure you’re speaking truthfully and sincerely.

At the same time, you also need to guard yourself from those people and situations that tend to empty your bucket. Consider how the movies and television shows you watch affect the way you feel. What’s your reaction to the words your friends, family members, and co-workers use in your presence? Do you feel filled up or emptied when you’re around them? If it’s the latter, you need to take control and work toward changing your environment.

Remember Green Goes With Everything

The Plain Green Truth

Let's face it: we all want to look good.But we want to be healthy, too.As with household cleaners, many of the ingredients, in ordinary beauty and personal care products have not been proven to be safe. Just because it comes from a fancy bottle doesn't mean it is good for you.You can make better choices by learning what products to avoid.

Contact LQ Wellness to learn about the same nutrients that help keep you healthy on the inside also play a huge role in how you look on the outside. So it only makes sense that your hair and skin care comes not from a cosmetics company, but from a company that knows nutrition, inside and out. See how beautiful healthy can truly be.

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

Interested in Optimal Wellness? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”

~ Winston Churchill ~