Meatless Monday: Increasing Your Vegetable Intake

One Step At a Time...

You Can Go Meatless

For All Three Meals

Veggie Round-UP

When it comes to making sound nutrition choices, many would like it to be black and white. This food is good; this food is bad. This fruit is the worst; this vegetable is the best. However, healthy eating isn’t all black and white. Eating nutritiously is all about selecting a variety of wholesome foods. When it comes to vegetables, certainly all are good for you, but some are stronger in specific nutritional contributions, for example, vitamin A, potassium, fiber, and phytochemicals—plant compounds with health benefits. A nutrient-rich diet that protects against disease is packed with a variety of different vegetables.

According to the USDA Dietary Guidelines, adults should consume 2-3 cups of vegetables daily, depending on age and gender. Unfortunately, many Americans aren’t reaching that goal. Getting the recommended amount of vegetables per day can help improve your overall health by lowering your risk of certain cancers, high blood pressure, and cardiovascular disease. Vegetables, rich in fiber, also can help boost your digestive health and promote a healthier weight. And of course, eating your veggies helps you pack your diet with essential nutrients and antioxidant compounds. Our vegetable nutrition comparison gives you a little more information on just how hardworking those vegetables are.

If you’re trying to get more vegetables into your diet, try these helpful tips:

Sandwich Stacking. If your sandwich is usually just bread, meat and cheese, consider adding a healthy layer of vegetables. In addition to the usual tomato and lettuce, try baby spinach, roasted red peppers, and shredded carrots.

Soup’s On! Vegetable soups or pasta sauces are great vehicles to boost your vegetable intake. Add chopped peppers, carrots, mushrooms, zucchini, and more to the pot as it simmers.

Casserole Fillers. Macaroni and cheese, chili, and other one-pot meals are delicious with extra vegetables mixed in, such as bell peppers, broccoli, corn, or tomatoes.

( Adapted from Heidi Mclndoo )

Healthy Meatless Recipe:

SPAGHETTI WITH QUINOA MEATBALLS

( Adapted from aidamollenkamp.com )

Ingredients:

For the quinoa balls:

• ¼ cup + 2 tablespoons uncooked quinoa, rinsed
• 1 tablespoon olive oil
• ½ teaspoon crushed red pepper
• 1 small onion, chopped
• Salt and pepper
• 2 cloves of garlic, chopped
• 1 teaspoon dried thyme
• 225 grams of mushrooms, chopped
• 1 tablespoon tomato paste or 3 tablespoons tomato sauce
• 3 tablespoons fresh basil
• 1 egg, lightly beaten
• ¼ cup panko or regular bread crumbs

For the spaghetti

• Spaghetti (Whole Wheat or Spaghetti Squash)
• Tomato sauce
• Vegetables of your choice ( artichoke hearts and cherry tomatoes are very tasty)

Directions:

1. Bring ¾ of a cup of water to a boil. Add the quinoa and cover. Reduce heat to low and allow to simmer until the water is absorbed.
2. In a separate pan, heat oil over medium heat. Add the crushed red pepper and allow to cook for about 30 seconds. Add the onion, salt and pepper to taste, and cook until soft. Add the garlic and thyme and cook for a further 30 seconds.
3. Add the mushrooms and cook until brown, about 10 minutes, then add the tomato paste and cook for a further minute. Once ready, remove from heat and allow to cool.
4. In a bowl, combine the quinoa, mushroom mixture, egg, panko, and basil. Wet your hands a little and form mixture into 1 tablespoon balls. Arrange the balls on a greased or lined baking sheet and bake in a preheated 350° Fahrenheit oven for 15 – 20 minutes until a little crispy on the outside.
5. While the quinoa balls bake, prepare spaghetti, tomato sauce, and vegetables to your liking. Gently remove quinoa balls from the baking sheet, they can be a little delicate. Serve on top of your spaghetti.

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!

Remember Green Goes with Everything

Non-Toxic Green Cleaning Products

Did you know that 1 in every 10 children develops asthma, and that chemicals in many of the mainstream cleaning products have been scientifically linked to asthma?* Did you know that rate of child autism development has increased to 1 in every 88 children, and that autism is linked to not just genes, but also the environment?

This is scary stuff. If you want to keep your kids and family healthy, you absolutely must limit the amount of toxins that they all interact with. One of the most common way that toxins enter our bodies is through home cleaning supplies. These can be easily replaced with green cleaning products. Here’s a real-life story from Sloan Barnett, wife of Shaklee’s CEO (Roger), as she explains how their son’s sudden asthma development was linked to home cleaning products.

90% of our time is spent inside, and indoor air pollution is 2-5x higher inside than outside. Where do your kids spend most of their time?

There is something you can do about this: limit chemicals in your home. It’s time to make a change for the health of your family. Shaklee’s Get Clean green cleaning products are the solution to a healthier home.

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

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“Respect your body. Eat well. Dance forever.”

~ Eliza Gaynor Minden ~

Mind Works from Shaklee Think Fast Stay Sharp

Have you ever been in mid-sentence, then couldn’t remember what you were saying? Or maybe you’ve walked into a room, then your mind went blank and you couldn’t remember what you were going to get. Have you ever been trying to remember something, then you think of it an hour later?

Now in addition to creating longer, healthier lives, Shaklee – a name you can trust – has introduced Mind Works – a new product that will immediately enhance mental sharpness and support long-term brain health.

MindWorks is a revolutionary program that provides nutritional support + brain training software.  MindWorks key nutrients have been shown in three clinical studies and dozens of laboratory studies to immediately enhance mental sharpness and focus and protect against age-related mental decline.*  And a portion of the proceeds from each bottle of MindWorks purchased will be donated to fund brain health research.Every MindWorks bottle purchased includes a free month of access to brain-training software from CogniFit. An email will be sent to you within 48 hours of purchase including a link to activate your CogniFit account and your unique login code.

Learn about the science behind MindWorks and see for yourself

Scientific studies have shown the key ingredients in MindWorks work in 3 ways:

• Immediate improvement in cognitive performance, 3X better than the control group**

Over time, neural connections become less efficient, impairing our ability to recall, think, and respond. A key nutrient in MindWorks was shown in multiple clinical studies to significantly enhance memory, sharpen focus, and improve reaction time.*

• Protects against age-related mental decline*

Key nutrients in MindWorks were shown in laboratory studies to promote the formation of new neural connections and in a clinical study to reduce brain shrinkage rate by 30% over two years.† In addition, MindWorks key nutrients were shown in laboratory studies to effectively cross the blood-brain barrier and enter the brain.*

• Supports healthy circulation*

Blood circulation is critical for delivery of oxygen and key nutrients to the brain. It is linked to neural activity.*

**At 6 hours vs. control

†Based on a two-year study of 223 adults with mild cognitive impairment

Shaklee’s appearance on Dr. Phil is just a couple of days(Nov 17) away and we can’t wait to introduce millions of people to our blockbuster new product innovation MindWorks! Just in time for this appearance, members who purchased two bottles of MindWorks will receive free shipping (up to $9.). This offer will remain available thru 12/31/14.New people joining with the purchase of one bottle receive free membership. New people joining with the purchase of two bottles receive free membership and free shipping (up to $9). The Join Free with MindWorks and get up to $20 fee shipping offer will expire on the date of the Dr. Phil Show.

PS: 

What can we say? It's show business!

Shaklee’s appearance on the Dr. Phil Show has been pushed back to early December. We’re working with the show to create content that will not only be relevant to Dr. Phil’s audience but also (and most importantly) give Shaklee an opportunity to highlight what makes our company, our mission and our product so special.

Why Dr. Phil?

Dr. Phil McGraw, perhaps the best known mental health professional in the world, is the host of the leader in daytime talk, Dr. Phil. Launched in 2002, Dr. Phil provides the most comprehensive forum on mental health issues in the history of television. For 12 years, Dr. McGraw has used the Dr. Phil platform to make psychology accessible and understandable to the general public by addressing important personal and social issues. Using his top-rated show as a teaching tool, he takes aim at the critical issues of our time. Today, Dr. Phil has the leading daytime audience of 4.1 million viewers daily. Dr. Phil is so excited about what Mindworks™ does to make a real difference in people's lives.

Here is what has Dr. Phil so excited:

Jim Campbell (NM)

 I learned "touch typing" over 50 years ago and have used it daily ever since. After my 5 coronary artery bypass surgery, my speed and accuracy were notably reduced. Now on Mindworks, I can see an improvement in both returning.

During my yoga class today, I discovered an unexpected benefit of Mindworks. After just 24 days of using Mindworks; my balance, which had been poor since my heart surgery, has significantly improved!

Mike C. (TX)

Since I started Mindworks, I stutter less and my mind is clearer.

Lori W (NM)

I am so glad I was using Mindworks as I studied for my state Registered Nursing exams, which I passed on my first try.

Trudy B (TN) 

I have noticed better memory, focus, alertness, energy, and mood.  Love it!

Diane S (TX)

After six days using Mindworks, I find that I stay more focused with greater attention and am more productive.

Carol C (NM)

I'm loving how my head feels. Clear.

Jerry W (NM) 

My recall has been quicker, especially names. I feel like junk is being flushed out of my brain. It feels like my mind is shifting gears.

Nancy B 

Amazingly, and incredibly, my fog had lifted, and I proceeded to get on with my day.

A. D. (NM)

 I had been having difficulty in concentrating when reading, then after a few days of using Mindworks, I realized that I remember a whole article I read about administrative law.

Monica Sue D (GA)

I feel that in conversations I am more present and alert.  

Donna K (NM)

After using Mindworks for less that a week, I am more alert and remember things better.

Linda H (NM)

I think I have less brain fog, better retention of thoughts leading to actions, so far that is what I notice. 

Della B (NM)

My vision is sharper and I like the effect.

Bob F (IA)

Bob F was one of the first users of Mindworks in July 2014. He said, "I felt like my mind had been lubricated, two days into Mindworks the difference was palpable. Can't wait to see what happens down the road!"

Mary K (FL)

I have noticed an elevation in mood, and I never felt depressed before.  I just was unaware of what it meant to feel "lighter." You know when sometimes people tell you "lighten up," and you wonder why they said that to you.

Well, I truly feel "lighter," and I had not realized what it meant to "lighten up" until I started using MindWorks!

Ralph H (NM)

I have had very good focus in my financial planning business this week after using Mindworks after less than a week.

Vlad K (NM)

I recently studied for and passed two professional certification exams the first try, which does not come easily to a middle-aged man. I feel that Mindworks made that possible.

A sharper mind and more focus! What's not to like?

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

"Concentration is the secret of strength"

~ Ralph Waldo Emerson ~