Meatless Monday:Fill Your Fruits and Veggie Gap

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

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“To eat is a necessity, but to eat intelligently is an art.”

~La Rochefoucauld~

MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

How to Eat More Vegetables

It’s been my experience that people rarely have trouble eating more meat when going Primal. Sure, former vegetarians may struggle with the transition, but the average omnivore usually welcomes the opportunity to indulge more often. Vegetables, on the other hand, seem to present more of an issue. We don’t live in a very veggie friendly culture. Vegetables get a bad name from the overcooked, colorless portions served in schools to the tiresome model of bland “house salads” across America.

I always tell people you "can" train your taste. Sure, chocolate will probably always taste better than broccoli, but as you distance yourself from a daily onslaught of sugar, salt, and processed additives, you’ll begin to appreciate the taste of freshness in all your food – vegetables included. Be patient with the process (and yourself). Take it as slow as you need to.

Start with the veggies you already like or sort of like. Work more of them into the meal rotation more often. Use them raw in one dish and cooked in another. Chop them finely in one meal and use large chunks for dipping at snack time. Start your own list or cookbook to record your favorites.

Add One Quality Vegetable At a Time

Go to the farmers’ market, organic produce department or join a CSA ( Community Supplied Agriculture ). Buy the best quality you can afford. Start with just a little of each new thing. Get plenty of inspiration from your favorite cookbooks and online recipes.

Have Fun With It

Host a potluck, have each family member make a dish, or go out to dinner with the weekly veggie theme in mind. That way you’ll get to try a vegetable prepared differently in several dishes. You’re bound to like at least one.

Learn to Cook Each Vegetable

Guess what – no one likes green beans when they’re cooked to an olive-colored mush. The same goes for limp asparagus or soggy eggplant. Here’s where I think cooking shows can come in handy – when they aren’t just carb orgies. Good cooking magazines and cookbooks often give more detailed recipe instructions or ingredient guides, which can be handy. That said, many vegetables are better raw. Stay open-minded.

Reverse the Order

In our very language, let's talk about talk about eating more vegetables and fruits, not fruits and vegetables. Why? Because fruit is so easy to like. It's sweet, it's easy to grab, it requires no kitchen, let alone cooking. Fruits are the brownies of the plant world. It's vegetables we need to really concentrate on, frankly, they're harder. So let's put first things first: vegetables. Practice saying it with me now, "Vegetables and fruits. Vegetables and fruits. Vegetables and fruits." 

Change the Language

While we're working on the words, let's replace "I don't like vegetables" with "I don't like canned peas". Let's substitute "I don't like creamed vegetables" with "I don't care for creamed carrots." That way, the language itself leaves open the possibility of liking vegetables -- versus excluding the entire family of vegetables, versus nixing a particular vegetable, versus forgoing all vegetables prepared a certain way.

Snack Before Supper

What??? Don't moms always say, "No snacks before dinner! You'll ruin your appetite!" Catherine,a blog follower, uses smart snacks. She washes and cuts up cauliflower, broccoli and carrots straight from the grocery and keeps miniature cucumbers and bell peppers in the refrigerator. After school, when the kids are hanging out in the kitchen while she makes dinner, she puts out a bowlful along with hummus or a cottage cheese dip. Smart Mom!

Healthy Meatless Recipe: Greek Zucchini Pie

(courtesy of A Veggie Venture )

Today's meatless recipe: A Greek recipe for Kourkouto with Zucchini (κουρκούτo με κολοκυθάκια), not quite quiche, not quite bread pudding, not quite frittata, served hot or at room temperature so good for brunch or light supper.

Ingredients

1 tablespoon olive oil
1 pound zucchini ( dice small)
3 bunches green onion, chopped
Salt to taste

5 eggs
1 cup Greek yogurt
1 cup all-purpose flour
2 1/2 teaspoons baking powder
1 teaspoon regular salt

4 ounces feta, crumbled
4 ounces Kasseri, cubed or grated (see Kitchen Notes)
1 cup fresh dill, chopped (the author only uses 1/2 cup, another herb would be good but do use fresh)
Ground pepper to taste

Zucchini rounds , mini pepper rounds and sweet paprika for the top of pie.

Directions

Preheat oven to 350F.

In a large skillet, heat the oil til shimmery. Add the zucchini and green onion, cook, stirring often, until cooked nearly through.

In a large bowl, whisk the eggs for a couple of minutes until light and fluffy. Whisk in the yogurt and then the flour, baking powder and salt. Stir in the cooked zucchini, cheese and dill.

Transfer to a well-greased baking pie plate. Garnish the top with zucchini rounds and pepper rings. If you like, sprinkle zucchini rounds with paprika. Bake for 1 hour or until golden. Let rest for 15 minutes before slicing to serve. May be served warm or at room temperature.

Kitchen Notes

Kasseri is a mild Greek cheese with its own particular tang. You can find it at an international market ( for $7 a pound) but a mild white cheddar or mozzarella would work just as well.

Enjoy and Bon Appetit!

Healthy Weekly Motivator: Growing Your Inner 

Garden

In order to grow anything in a garden, a lot of factors must come into play--properly planting the seeds or flowers into the soil, watering, weeding, fertilizing, and ensuring adequate sunlight. Are you tending to your own goals in the same fashion? Getting that new job takes determination and positive vision to make that dream a reality. Do you believe in your abilities? Believing is a wonderful, powerful tool but it takes more than that. You've got to fight the elements, take good care of yourself, and dig down deep for courage in order for your seeds to be cultivated into success.

Are you struggling with excess weight that won't come off no matter what you try?

Do you wish you could have more energy and less stress in your daily life?

Would you like to take charge of your health so you can feel as good as you did when you were younger?

Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes?

I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals.  I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier. 

Take the first step and schedule a complimentary ½ hour health breakthrough session to find out how an integrative approach to health can help you.

Have a great week everyone and remember a better tomorrow starts with what you eat today!
Send me your favorite meatless recipe so we can share with all!    

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

For many, taking the first step toward healthy living can seem overwhelming. But eating more fruits and vegetables, taking walks, washing your hands, and improving the well-being of your community are all easy ways to become a bit healthier.

The American Public Health Association (APHA) has found nearly 1 million Americans die each year from diseases that can be prevented by living a healthier lifestyle. Make a difference and join the movement to improve your health and the health of your community by making simple changes for a healthier tomorrow. Here are a few suggestions:

• Live active, eat healthy
• Small swaps... and steps... can lead to big changes
• Check out MYPLATE recommendations from the U.S. Dept. of Agriculture (USDA) at http://www.choosemyplate.gov/ to help plan your meals with proper proportions
• Look to fill half your plate with fruits and vegetables when preparing meals
• Choose more vegetables, fish and low fat meat cuts
• Encourage children to get 1 hour of active play each day
• Health and wealth are important resources for living a successful life. Take small steps such as saving $5 or cutting 100 calories per day can pave your road to prosperity/optimal wellness.
• Enjoy better tasting food. Fresh food is the best food. Visit your local Farmer's Market, discover a CSA (Community Supplied Agriculture ) or find an organic farm stand. Comparing the flavor of a homegrown tomato with the taste of a store-bought one is like comparing apples to wallpaper paste. If it tastes better, you’ll be more likely to eat the healthy, fresh produce that you know your body needs.

Healthy Meatless Recipe: Chickpea Cakes with 

Cucumber Yogurt Sauce ( adapted from The America's Test Kitchen Healthy Family Cookbook )

Ingredients

2 slices high-quality white or whole wheat sandwich bread, torn into pieces

1 large cucumber, peeled, halved lengthwise, seeded (use a spoon and scrape them out), and shredded

1/2 tsp salt

1 1/4 cups 2 percent Greek yogurt

6 scallions, sliced thin

1/4 cup minced fresh cilantro

2 (15 oz) cans chickpeas, rinsed

2 large eggs

2 tsp good quality extra virgin olive oil

4 tsp cheap-o olive oil

1 1/4 tsp garam masala

1/4 tsp cayenne pepper

1 shallot, minced

3/4 tsp salt

lime wedges for serving

Preheat oven to 350. Pulse bread in a food processor about 10 times for coarse breadcrumbs. Spread evenly over a baking sheet. Bake, stirring occasionally until golden brown and dry, from 4-12 minutes (Depends on your bread; Mine took 4 minutes to be really golden).  Let cool at room temperature.

Toss the cucumber with 1/2 tsp salt in a strainer. Let it drain for 20 minutes, and then squeeze out as much liquid as you can using your hands or a cheesecloth. In a small bowl, combine the cucumbers, 3/4 cup of the yogurt, 2 tbs of the scallions, and 1 tbs of cilantro. Season with salt and pepper to taste, cover, and refrigerate until ready to serve.

Pulse the chickpeas in a food processor about 8 times until you have a coarse puree with large pieces still remaining. In a medium bowl, whisk together the eggs, 2 tbs of good oil, garam masala, cayenne, and 3/4 tsp salt. Add to the bowl the chickpeas, breadcrumbs, remaining 1/2 cup yogurt, remaining scallions, remaining cilantro, and shallot. Mix gently until just combined.

Form 1 inch thick patties with about 1/2 cup of chickpea mixture each, yielding 6-10 patties. 

Heat over medium heat 2 tsp of oil in a 12 inch non-stick skillet. When oil is shimmering, place 3-4 of the patties into the skillet (don't let the edges touch each other).  Cook until well-browned on each side, about 5 minutes per side. Transfer cooked patties to a plate and tent with foil. Repeat until all patties are cooked, heating 2 tsp of oil in the pan each time you place new patties. Serves 6.

Enjoy and Bon Appetit!

Healthy Weekly Motivator: Own Up To Slim Down

There are many reasons why weight and fitness habits fluctuate including environment, family history, genetics, metabolism and personal habits. While it's impossible to change some of these factors, you can identify and take responsibility for those within your control.

Take some time out this Monday and think about your day-to-day routine. Is there time for more physical activity, a default snack you could replace with something healthier or a way to remove temptation from your environment? Even simple actions like swapping French fries for fruit or taking the stairs instead of the elevator can leave you feeling healthier and empowered. 

Are you struggling with excess weight that won't come off no matter what you try? Do you wish you could have more energy and less stress in your daily life? Would you like to take charge of your health so you can feel as good as you did when you were younger? Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes? I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals.  I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier.  Take the first step and schedule a complimentary ½ hour health breakthrough session to find out how an integrative approach to health can help you. Have a wonderful week and remember a better tomorrow starts with what you eat today! Wishing you health and wellness from the inside out, Lisa LQ WELLNESS Professional Wellness Coach 973-383-0955 lisaquinnwc@embarqmail.com “The first wealth is health.”  ~ Emerson ~