Meatless Monday: Want to Eat Healthier? Make a New Year’s Resolution Every Monday!

One Step At a Time...

You Can Go Meatless

For All Three Meals

New Year’s Day and the whole month of January is a time for making resolutions. For some it’s a time to think about eating healthier, exercising more, or getting on and sticking to a budget. A great way to get started on all three of those resolutions is pledging to go meatless on Mondays! But why Mondays?

According to a study published in the Journal of Clinical Psychology, 120 million Americans make New Year’s resolutions, but unfortunately only 8% of resolution-makers are able to keep them. Making Monday your day for habit change could be the key to sticking to your resolutions this year!

Once a week means less stress
By committing to a resolution you have to keep just one day a week, you take the pressure off. Give yourself a reasonable goal, like eating differently or moving more once a week, and you’ve set a small and achievable goal for the whole year.

Mondays set you up for success
It turns out that starting a healthy change on a Monday automatically sets you up for success for the rest of the week. A recent study by FGI Research found that most respondents felt Monday was the best day to begin a new exercise routine, start eating healthier, or engage in other activities that reduce stress. Research also shows that when you make a healthy choice on Monday, you’re much more likely to make healthier choices all week long.

Start fresh every week instead of once a year
In that same FGI study nearly one out of three of respondents saw Monday as a fresh start. If you’ve kept your resolution, then Monday is an ideal time to recommit. And if you’ve slipped and let your resolutions slide? Monday makes an excellent opportunity to get back on track.

Dr. Larry Cheskin, director of the Johns Hopkins Weight Management Center, credits a recurring Monday check-in as a key element in the success of his weight-loss program. “Using Monday as the day to set goals, celebrate progress, and get back on track after a weekend slip up can help people stay on track for the long haul.” Whatever your New Year’s resolution is for 2016, committing to making a change on Mondays could lead to 52 happy new weeks!

Healthy Meatless Recipe:

Butternut Squash Black Bean Chili

(Courtesy of Top Chef’s Fabio Viviani )

Butternut squash and black beans are spiced with ancho and chipotle chili powders in this hearty winter warmer, which also packs fragrant notes of garlic and cumin. This squash spin on an American classic proves the adage “if you think chili needs meat, you don’t know beans!” 

Ingredients:

• 2 tablespoons extra virgin olive oil
• 1 butternut squash, peeled and diced
• 1 onion, diced
• 4 cloves garlic, minced
• 2 tablespoons ancho chili powder
• 1/2 teaspoon ground chipotle chili powder
• 1 tablespoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 1/2 cups vegetable broth
• 2 (15 ounce) cans black beans, rinsed
• 1 (15 ounce) can tomatoes with green peppers
• 4 teaspoons lime juice
• 1/2 cup chopped cilantro

Directions:

Place the oil in a large pot or dutch oven over medium-high heat. Add the butternut squash and onion and cook for about 4 minutes, or until the onion softens slightly. Season with the garlic, chili powders, cumin and salt. Stir to ensure the spices are evenly distributed and cook for about 30 seconds more, or until they become fragrant.

Add the stock and bring the mixture to a simmer. Cover, reduce heat to medium-low and simmer for about 10 minutes, or until the butternut squash is tender.

Add the beans, tomatoes and lime juice to the pot. Increase heat to high and cook for about 4-5 minutes, or until the sauce has reduced slightly. Remove from heat, stir in the cilantro .

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Try A Monday Mile

Get your health back on track with the Monday Mile. Organize a walk, jog or run with friends, family and co-workers!

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Have a great week and  a wonderful start to a healthy, happy 2016! 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 exercise will sooner or later have to find time for illness."

~Edward Stanley~