Meatless Monday: Healthy Eating Strategies from the American Heart Association

One Step At a Time...

You Can Go Meatless

For All Three Meals

The Latest Diet Strategies for Heart Health

The American Heart Association after three and a half days presented insight into nutrition relating to heart health. Karen Collins, Environmental Nutrition, will share her insights into the AHA presentation.

Saturated and trans fats: Still targets. Despite questions raised by headlines, limiting saturated fat remains important for heart health, according to Robert Eckel, MD, director of the Lipid Clinic at University of Colorado Hospital. The average American needs to cut saturated fat in half to meet the new American Heart Association recommendation of no more than five to six percent of calories daily, which would reduce LDL (“bad”) cholesterol by up to 11 mg/dL. If you eat about 2,000 calories a day, that’s 11 to 13 grams (g) of saturated fat a day. A regular fast food cheeseburger has 5-12 g of saturated fat, for example. While this goal may be challenging for some, fortunately, it’s not all-or-nothing: any drop in saturated fat reduces risk.

Trans fat, from partially hydrogenated oils in many processed snack and convenience foods, poses the greatest heart risk. Amounts are dropping, but it still warrants checking nutrition labels to avoid trans fat as much as possible.

Evidence no longer supports foods’ cholesterol content as an important influence on blood cholesterol or heart risk, except possibly for people with diabetes or extremely high LDL levels. The biggest implication is that you may not need to limit eggs as much as advised in years past, although unlimited use won’t fit with tight recommendations on saturated fat, either.

How to replace saturated fat? What do you include in your diet in exchange for saturated fat? Here are multiple strategies:

Polyunsaturated fat (found in nuts, seeds, and canola, soybean and other vegetable oils) brings the biggest drop in LDL cholesterol.Action examples: Replace cheese in a salad with almonds or walnuts. Switch one meal a week from red meat to fish; you’ll get more of both omega-6 and the especially heart-healthy omega-3 fats.Monounsaturated fat (found in olives, olive oil, avocado, and peanuts) brings a smaller, but still strong, decrease in LDL.Action example: Replace sour cream with sliced or mashed avocado.

Protein consumption is another way to reduce saturated fat—if added primarily from plant sources, with smaller increases in egg whites and fish.Action example: Modify your usual casseroles, pasta dishes and stews, replacing all or some of the meat with tofu, lentils or beans.

Carbohydrate as a replacement for saturated fat doesn’t lower LDL quite as much as the options above, but choices high in fiber and nutrients can bring multiple benefits. High-carbohydrate foods protect heart health when they supply dietary fiber and health-protective phytochemicals and nutrients.

Action example: Have fruit with breakfast instead of bacon. Eat nutrient- and fiber-rich fruit instead of cookies, sweet rolls, donuts and ice cream (desserts are one of the top contributors to saturated fat in the average American diet). Let whole grains and vegetables star in mixed dishes.

A culture of health. Major studies show that people who eat a healthy diet, don’t smoke, get regular physical activity throughout the week, and maintain a healthy weight and waist size prevent about 80 percent of heart attacks and 93 percent of type 2 diabetes, as well as substantially reducing their risk of stroke and cancer.

Healthy Meatless Recipe:
Kale and Quinoa Minestrone

(Adapted from Cooking Classy)

Ingredients:

• 1 large yellow onion, diced (2 cups)
• 3 medium carrots, diced (1 1/2 cups)
• 2 stalks celery, diced (1 cup)
• 2 Tbsp olive oil
• 2 cups diced, fresh zucchini (from about 2 small)
• 2 cups green beans, cut into 1-inch segments
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 (32 oz) carton unsalted or low-sodium vegetable broth
• 1 (28 oz) can crushed tomatoes
• 3 cups water
• 3 1/2 Tbsp chopped fresh parsley
• 1 tsp dried rosemary, crushed
• 3/4 tsp dried thyme
• 1 1/2 tsp granulated sugar
• Salt and freshly ground black pepper, to taste
• 3/4 cup dry quinoa
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1 (15 oz) can chick peas, drained and rinsed (aka garbanzo beans)
• 2 (heaping) cups chopped fresh kale, thick ribs removed
• 1 Tbsp lemon juice

• Shredded parmesan cheese, for garnish (omit or use vegan parmesan if making vegan)

Directions:

1. In a large stockpot, heat olive oil over medium-high heat. Add diced onion, carrots and celery and saute about 5 minutes, until softened. Add in zucchini, green beans, red bell pepper and saute 2 minutes, then add garlic and cook 1 minute longer.
2. Add in vegetable broth, crushed tomatoes, water, parsley, rosemary, thyme, granulated sugar, season with salt and pepper to taste and bring mixture to a boil, then reduce heat to medium and allow soup to gently boil, uncovered for about 20 minutes.
3. Add in dry quinoa then cover and cook 15 - 20 minutes longer.
4. Add cannellini beans, chick peas, kale and lemon juice and cook, uncovered, until kale has wilted, about 5 minutes. Serve warm garnished with parmesan cheese.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Remember Green Goes with Everything

Your Baby's Laundry

The message I want to share with you today is pretty simple: babies and children are more vulnerable to all kinds of potentially harmful chemicals... chemicals that are included in many of the most common baby products. But you can change that. You can dramatically reduce your baby's vulnerability by making safe choices. Green Choices.

And the great thing, the wonderful thing, is that you actually do have choices. I'm going to recommend you use Shaklee's Get Clean Fresh Laundry Concentrate Liquid. And the great thing is, you don't have to separate baby's laundry from your own; it all goes into the same wash.

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

“Invent your world. Surround yourself with people, color, sounds and work that nourish you.”

~Sark~

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: 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

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

"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 ~

Meatless Monday: A Whole Foods Lifestyle Can Be Affordable

One Step At a Time...

You Can Go Meatless

For All Three Meals

A whole-foods lifestyle is possible for low-income individuals and families. Good health, vibrant health, begins with whole foods. Most of our grandparents cooked, gardened, and ate what was available. They didn't cook meals to satisfy each person in the family. Their children ate what was prepared.

So many things are tied to vibrant nutrition. Children do better at school. Adults do better at work. A whole host of medical conditions (obesity, hypertension, diabetes, etc.), which often plague the poor, are positively impacted by a whole-foods diet, but we have to want it. We have to want it for ourselves and for our families. We have to want change. Change that incorporates mostly whole foods will change lives.

Cost-wise, we are negatively affected if we buy convenience foods, eat out a lot, don't cook from scratch, don't plan meals, don't garden, and don't have a mindful food practice in place. Eating anything that has been boxed, packaged, cooked, or served to you or for you hikes up the price of our food costs. Period. Avoid this option whenever possible if money is an issue. Eating out is an obvious source of hiked-up food costs. If we're really trying to keep a lid on those costs, this should be used as a rare treat.

Cooking meals from scratch is the best thing we can do. These meals are more flavorful. They have a better chance of including the whole family in the process of meal planning. Cooking from scratch helps to ground the idea that good food and good food preparation matter. We get to experiment with taste, color, texture, spices, seasonings. More than anything else, if we want to change how we and our families view food, we'll need to be hands-on as often as possible. It matters.

Planning meals helps us incorporate healthful tips and foods. It helps us be more mindful about what we are trying to do for ourselves. For our families. Meal plans also help us cut down on costs. If we know ahead of time what we want, we can compare prices, adjust our lists, take advantage of great deals. Meal plans can also help us create healthy versions of fast food (convenience eating).

Everyone can garden. I think everyone should garden. If we choose to garden, we can. The cost savings is ridiculous. Cornell Cooperative Extension has a program through which we can exchange seeds, save seeds, or access free seeds. Buying packets of seeds costs very little compared to what we get in return. Need land ... a little plot of dirt? Ithaca has a community garden. We can pay $40 annually (and scholarships are available if that amount is unaffordable); after that, cash outlay is for seeds only. The garden provides tools and everything else we need to make our garden grow. It's great exercise, you get gobs of great veggies for a minimal cash outlay, and your neighbors will love you because there is usually plenty of extra. There are also small strips of land around apartments; there is container gardening and community-supported agriculture. Possibilities abound for lowering costs and changing lives. We have to be willing to do what is necessary.

Mindful planning. Mindful cooking. Mindful living. We spend purposeful time thinking about what we want for ourselves and our families. We make a plan. We think about our impact on the Earth and each other and we decide to act differently. We find out what whole foods are. We incorporate them into our diets. We do it in such a way that it saves money. We garden because it's good for ourselves, our families, our spirits. We garden because it's possible and it helps make our lives better. And because the food that graces our tables from the garden is so incredibly tasty.

We can save ourselves. We are unnecessarily afflicted by diseases and unhealthful conditions. A whole-foods dietary practice can and will change that. Let's get with the program. It is not only cost-effective, but could help put money in savings. Be willing to cook, experiment, try. Be willing to do what is necessary to change your life. It's a journey. I'm right there on the journey with you and so is LQ Wellness.

Shared from Patrice Lockert Anthony

Healthy Meatless Recipe:

Spinach, Artichoke, & Feta Strata with Fresh Greek Salsa

(Adated from EA Stewart )

Ingrediendts:

Strata

1 tablespoon extra virgin olive oil, plus extra for greasing pan

1 large sweet onion, finely chopped

1 clove garlic, minced

1 tablespoon fresh oregano, chopped

18 ounces jarred or canned artichoke hearts, drained and chopped

3 cups baby spinach, chopped

6 large eggs

1 1/2 cups milk

8 ounces feta cheese

1/2 teaspoon salt

1/2 teaspoon ground black pepper

5 cups cubed bread {regular or gluten-free}

Salsa

2 cups cherry tomatoes, sliced

1/2 cup kalamata olives, chopped

2 tablespoons fresh oregano, chopped

1 tablespoon extra virgin olive oil

Directions:

1. Preheat oven to 350 degrees, and grease a 9 x 13 baking pan, or a 10 x 14 oval baking dish, with olive oil.
2. Heat a large frying pan over medium heat, and add olive oil and onions. Saute for 1-2 minutes, or until soft. Add garlic, oregano, and artichoke hearts, and stir for another 1 -2 minutes. Add spinach and stir until wilted. Remove veggies from heat. and set aside.
3. Combine eggs, milk, salt, and pepper in a large mixing bowl, and whisk until well blended. Stir in feta cheese and set aside.
4. Add cubed bread to veggies and pour mixture in to greased pan, then pour egg and cheese mixture on top, and bake for 40 minutes.
5. While the strata is baking, make the salsa by combining the tomatoes,olives, oregano, and olive oil in a bowl. You can also make this ahead of time and keep in the refrigerator until ready to use.
6. To serve, portion out a piece of strata, and place salsa on top.
   
   
   

   

   
   
   
   

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Fit In Your Favorite Foods

You shouldn’t have to deprive yourself of comfort foods to stay healthy! It’s important to incorporate healthier versions of your favorites into your lifestyle. It can be as easy as changing an ingredient or using a different cooking method.

You can use applesauce when baking, try whole grain flour and pasta, replace salt with spices, or grill your veggies with olive oil instead of cooking them in butter.

This week prepare your usual recipes with a twist! If you’re having guests over, get them to try the updated dishes and add their favorites to your rotation.As you celebrate July Fourth you can eat healthy and still enjoy the day!

Have a great week and Happy July Fourth everyone! 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

“Variety is the very spice of life that gives it all it’s flavour.”

~William Cowper~