Meatless Monday: Awesome Reasons To Go Meatless

One Step At a Time...

You Can Go Meatless

For All Three Meals

Climate change and global warming are high on our list of worries these days, and many of us wonder how we can make a difference. According to the Environmental Defense Fund, if every American skipped just one serving of meat per week, this would be the same as taking 8 million cars off the road. This would reduce overall meat production and supply transport, thus reducing greenhouse gas emissions considerably.

If you are thinking about going meatless -- at least some of the time -- the trick is to shake up your menu gradually and experiment a bit. Start with one of your favorite recipes and see how simple it is to replace the meat with a vegetarian alternative. Beans make a delicious, protein-rich filling for Mexican favorites like tacos or burritos.

Try topping homemade pizza with portabella mushrooms instead of pepperoni or sausage. Don't give up too many of the foods you enjoy -- just be creative and learn to prepare them in new, healthier ways. Even moderate changes can make an enormous difference in your health and contribute to the welfare of our planet.

Diets heavy in meat really rack up the grocery bill. Pound for pound, animal proteins cost three times the amount of beans or whole grains, and going meatless now and again can make a serious dent in your food budget. Unlike the minimal storage life of meat, canned or dried ingredients used in many vegetarian recipes stay fresh in your pantry for months at a time, making bulk purchasing a further savings for the savvy shopper.

Is there anyone out there who doesn't need to watch calories? Going meatless can be very good for your waistline. Diets higher in complex carbohydrates (whole wheat, cornmeal, oats, potatoes, brown rice and beans) are low in fat and fill us up quickly, translating to lower calorie intake and fewer cravings between meals. Vegetarian meals are also richer in vitamins and minerals, especially when combined with plenty of fresh fruits and vegetables.

There is growing evidence that human resistance to certain antibiotics is linked to similar substances used to prevent illness and promote weight gain in animals raised in factory farms, where most commercial meat comes from. Limiting quantities of poultry and red meat can help protect our immune systems from harmful byproducts and even contagious disease.

Climate change and global warming are high on our list of worries these days, and many of us wonder how we can make a difference. According to the Environmental Defense Fund, if every American skipped just one serving of meat per week, this would be the same as taking 8 million cars off the road. This would reduce overall meat production and supply transport, thus reducing greenhouse gas emissions considerably.

If you are thinking about going meatless -- at least some of the time -- the trick is to shake up your menu gradually and experiment a bit. Start with one of your favorite recipes and see how simple it is to replace the meat with a vegetarian alternative. Beans make a delicious, protein-rich filling for Mexican favorites like tacos or burritos.

Healthy Meatless Recipe:

SPICY SPAGHETTI SQUASH WITH BLACK BEANS

(Adapted from Whole Foods )

Ingredients:

• 1 medium spaghetti squash
  Filling
• 2 teaspoons olive or corn oil
• 1/2 cup red onion, chopped
• 1 jalapeño chili, seeded, minced
• 1/2 cup red pepper, chopped
• 1 cup black beans, rinsed and drained well
• 1/2 cup sweet corn, frozen or fresh
• 1 teaspoon chili powder
• All of the reserved cooked squash, about 4 cups
• 1/3 cup cilantro, minced
• 1 tablespoon lime juice
• 1 teaspoon sea salt

Directions:

Roast squash in a 375°F oven for 50 minutes until tender or cut squash in half and place in a microwave dish with 1/2 inch of water, lightly covered with plastic wrap for 20 minutes on high until tender. cool. When cool, scoop flesh from squash halves leaving the shell intact for stuffing.

 For the filling, heat oil in a large pan and sauté red onion, jalapeño chili and red pepper for 2 minutes. Add beans, corn and chili powder; sauté 1 minute longer. Add cooked squash, cilantro, lime juice and salt, cook 1 minute until heated through.

 Fill squash halves with filling, mounding mixture in the center.

Serves 4.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Keeping a Food Log

According to the National Weight Control Registry—a database of information about people who have lost at least 30 pounds and kept it off for at least a year—one factor many of these individuals have in common is their consistency with keeping a food log or journal. If you feel that you would like to lose weight and the conditions in your life are right, then a food log could be a useful tool in your efforts. Before you can make changes in the way you eat, it is important to become aware of what you eat, when you eat, and why you are eating. A food log or journal can help you with this. Keeping a food log will feel more natural to people who tend to be more systematic and detail-oriented; however, anyone can connect with their inner bookkeeper to enhance their efforts in successful weight loss.

Remember Green Goes With Everything

Green Fitness and Exercise Tips

Have you heard of green exercise?

Green exercise is simply any physical activity that you do out in nature! There is growing scientific evidence showing that our modern world is increasingly detached from nature–and that exercising in natural area helps reduce the risk of mental illness and improves your sense of well being.

Green exercise gets even greener when you leave your car at home and use your body to get yourself to work or to run your errands.

Exercising in nature has these benefits:

• Biking: Many cities have paths and lanes specific for bikes; this makes it safer to exercise or commute using your bike. Want motivation? Try calculating the amount of gas you are saving!

• Outside: When you take your exercise on the road and get outdoors all sorts of great things happen. You meet your neighbors. You get a bit of sunshine (which increases your Vitamin D ). Then there are the little miracles that happen such as a seeing a hawk in flight or a shy fox in the woods. Even better, take your children to see the waterfall at the end of the nature hike at a nearby park, or to see the sunrise reflecting off of the water.

• Healthy is as healthy does: Getting fit often means that you make better choices about your health and the environment. When you start eating more vegetables and fruit you realize that the best ones you can find are often at the local farmers’ market and buying local is great for the environment.

• You lead and others will follow: When your neighbors see you out exercising, it reminds them that they too should get out and enjoy the world.

Here are some ideas to incorporate exercise and help the environment:

• Try biking, running, or walking to work. If you live far away, try driving part of the way and using your body power for the rest of the way.

• Volunteer to help build or maintain a trail.

• Start or help out at a community garden.

• Many areas of the country sponsor a cleanup (beach, trail, etc.) during the year. Join them—and be sure to bring your kids or grandkids. Build a love for the outdoors and for helping preserve our environment.

Please make a commitment this week to get outside more often and enjoy this wonderful world. Find opportunities to give back to our planet. Taking care of yourself and the environment—what a great combo!!

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

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

~LaRochefoucauld~

Give Meatless A Try: Learn To Eat More Vegetables

One Step At a Time...

You Can Go Meatless

For All Three Meals

The USDA recommends five to nine servings per day of vegetables and fruits, and that doesn't include French fries. Many people don't grow out of their childhood habit of hating vegetables, but summer is a perfect time to try and make those valuable veggies taste great. Farmers' markets are in full swing and carry the tastiest varieties of produce, so pick some up and start experimenting. Many people don't like vegetables because they buy them at the grocery store, where the long process of harvesting, shipping and then sitting at the store has leached flavor out of them. Try eating the babies - baby carrots (the ones with the greens still attached, not the small version of larger carrots bagged up in the store), artichokes, squashes and turnips are more tender and flavorful than their grown-up counterparts. Fat is fabulous for livening up veggies' flavor -- try a sprinkle of an infused oil, butter or cheese.

And dipping veggies keeps the fat count lower than pouring it on. If you want to include cruciferous veggies - - and all their fabulous health benefits - try blanching. Steam them for 60 seconds, then plunge into a cold-water bath to stop the cooking and prevent bitter flavors they tend to develop. If you tend to eat a lot of sweets, then include sweet vegetables, like sweet potatoes, squash and peas, to indulge your sweet tooth. And if all else fails, fry thin slices of hardy veggies like carrots, zucchini and squash. Even parsnips can be delicious when fried. Shave them thin with a knife or mandolin, dunk them in hot vegetable oil quickly, drain and sprinkle with kosher salt. Find a way to enjoy veggies and reap their health benefits.

Healthy Meatless Recipe:

Cheesy Vegetable Stuffed Eggplant

(Adapted from Chef Meg of SparkPeople)

Ingredients:

• 2 small eggplants *
• 1 tbsp olive oil
• 1 onion, finely chopped
• 1 garlic clove, peeled and minced
• 1 small zucchini, chopped
• Pinch of black pepper
• 1⁄2 cup tomato sauce
• 1 cup low-sodium petite diced canned

• tomatoes (or 4 plum [Roma] tomatoes, peeled, deseeded, and 
diced)
• 1⁄2 teaspoon dried thyme
• 1 tsp dried basil
• 1 cup shredded Monterey Jack cheese
• 4 tbsp grated Parmesan cheese 


Directions:

1. Preheat oven to 375° F. Prepare a baking pan

with nonstick cooking spray.

2. Trim the stems from the eggplant, and cut

them in half lengthwise. Cut the pulp from the

center of each half, leaving about 1⁄2-inch shell

of flesh.

3. Cube the eggplant pulp into 1⁄2-inch pieces.

Place a large sauté pan over moderate heat,

then add the oil. Once the oil is hot, add the

onion, garlic, zucchini, black pepper, and the

cubed eggplant. Cook, stirring until very tender,

about 5 to 7 minutes. Add the tomato sauce,

tomatoes, thyme, and basil; and heat through.

4. Lightly spray the cut edges of the eggplant

with nonstick cooking spray, then spoon one quarter

of the vegetable mixture into each shell.

Top each eggplant with one-fourth of the Monterey

Jack and Parmesan.

5. Place the stuffed eggplants in the prepared

baking pan and bake until the eggplant is hot

and the cheese is bubbly, 20 to 25 minutes.

* Use small eggplants of about 1⁄2 pound

each if you can. The larger the eggplant, the

more bitter it will be. The small, thin Japanese

eggplants would also work well here.

Enjoy and Bon Appetit!

Healthy Motivator:
Get Up and Go

10,000 steps a day (roughly 5 miles and 500 calories)—this is what the Surgeon General recommends all healthy adults accomplish on an average day. The good news is that you can generate these steps through regular daily activities in addition to an exercise routine. However, given the current activity level of most Americans, it’s a very lofty goal. The average sedentary individual walks only 1,000 to 3,000 steps a day (www.thewalkingsite.com). Therefore, instead of thinking about 10,000 steps, consider increasing your daily activity level and the number of steps you take.

Those who spend most of the day behind a desk may be able to add extra steps with a little advanced planning. In addition to taking the stairs, parking in the back of the parking lot, and walking to your coworkers’ offices, consider forming a walking group with your colleagues. Not only will this give you an opportunity to get out and exercise, it also will give you the chance to get to know your coworkers in a non-work environment. Another plus is that you can keep each other accountable for the daily walks. There is no excuse when you have others waiting for you. Groups could meet before work, at lunchtime, or right after work and walk different routes around your office.

Getting in 10,000 steps a day will take a bit of work on your part, but by just making the effort to walk more, you will be able to reach that goal in no time.

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

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

"Eat Food. Not too much. Mostly plants"

~ Michael Pollan ~

Meatless Monday: Understanding Food Labels

One Step At a Time...

You Can Go Meatless

For All Three Meals

Labeling - Understanding it all!

What do the food labels such as "organic," "natural," "free-range," and "non-GMO" really mean? Understanding this terminology is essential when you're shopping for healthy foods. Should all food be labeled? Currently in the US Genetically Engineered (GE) or modified Organisms (GMO) or foods are not required to be labeled.



The most important point to remember is that "natural" does not equal organic. "Natural" is an unregulated term that can be applied by anyone, whereas organic certification means that set production standards have been met. These production standards vary from country to country-in the U.S., for example, only the "USDA Organic" label indicates that a food is certified organic. Similar certification labels are also offered on organic products in other parts of the world, including the European Union, Canada, and Australia.



What does "organic" mean?
The term "organic" refers to the way agricultural products are grown and processed. Specific requirements must be met and maintained in order for products to be labeled as "organic". Organic crops must be grown in safe soil, have no modifications, and must remain separate from conventional products. Farmers are not allowed to use synthetic pesticides, bioengineered genes (GMOs), petroleum- based fertilizers, and sewage sludge-based fertilizers.



Keep in mind that even if a producer is certified organic in the U.S., the use of the USDA Organic label is voluntary. At the same time, not everyone goes through the rigorous process of becoming certified, especially smaller farming operations. When shopping at a farmers' market, for example, don't hesitate to ask the vendors how their food was grown.

USDA Certified Organic Food Labels in the U.S.
When you're shopping for organic foods in the U.S., look for the "USDA Organic" seal. Only foods that are 95 to 100 percent organic can use the USDA Organic label.

• 100% Organic - Foods that are completely organic or made with 100% organic ingredients may display the USDA seal.
  
• Organic - Foods that contain at least 95% organic ingredients may display the USDA seal.
  
• Made with organic ingredients - Foods that contain at least 70% organic ingredients will not display the USDA seal but may list
  specific organic ingredients on the front of the package.
  
• Contains organic ingredients - Foods that contain less than 70% organic ingredients will not display the USDA seal but may list specific organic ingredients on the information panel of the package.
  Meat and dairy labels: other terms you need to know
  The organic label is the most regulated term, but when it comes to meat, we often see many other terms used. In order to make informed choices, it is helpful to know what some of these terms mean, although their use can often vary from country to country.
  

• Natural - In the U.S., this label means "minimally processed" and that the meat can't have any artificial colors, artificial flavors, preservatives, or any other artificial ingredients in it. Animals can still be given antibiotics or growth enhancers. For example, this term can be applied to all raw cuts of beef since they aren't processed.
  
• Grass fed - This term means that the animals are fed solely on a diet of grass or hay. These animals have access to the outdoors. Cattle are naturally ruminants that eat grass, so they tend to be healthier and leaner when fed this way. In addition, grass fed beef has been shown to have more of the healthy omega-3 fatty acids.
  
• Free range - Again the term "free range" means slightly different things in different parts of the world. Broadly, it means that the animals weren't confined to a cage and had access to the outdoors. Unfortunately, in the U.S. at least, the animal density can still be very high and the animals may have only short periods outside in an area that's quite small. Therefore, it is difficult to tell exactly what free range means when you see it on meat packaging in the U.S. You can contact the producer directly for clarification.
  
• No hormones added - In the U.S. and some other countries where the use of growth hormones is permitted, this term indicates that animals are raised without the use of any added growth hormones. For beef and dairy products it can be helpful, but by law, poultry and pigs cannot be given hormones, so don't pay extra for chicken or pork products that use this label.
  

Healthy Meatless Recipe:

Quinoa Zucchini Meatballs

( Adapted from Slender Kitchen)

For a quinoa zucchini meatball , this is the culinary equivalent of hitting a home run.Give them a try today for Meatless Monday!

Ingredients:

1 cup cooked quinoa

1 tsp. olive oil

1 small chopped onion

3 minced garlic cloves

1 cup finely diced zucchini

1 tsp. oregano

2 tbsp. tomato paste

1 egg

1 egg white

1/2 cup whole wheat bread crumbs

Salt and pepper

Directions:

• Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
• Heat the olive oil in a skillet over medium heat. Add the onions and garlic and cook for 5-6 minutes until fragrant and softened.
• Add the zucchini, oregano, tomato paste, salt, and pepper. Cook for 2-3 minutes until zucchini softens. Taste and adjust seasoning if needed.
• Add to a bowl with the quinoa and stir to combine. Add the eggs, whole wheat bread crumbs, and salt/pepper if needed.
• Roll into 16 meatballs, about 1 rounded tablespoon each, and place on the baking sheet.
• Bake for 12 minutes on the first side. Flip over and bake for 10 more minutes.
• Makes 16”meatballs”. Serves 4
• Serve with your favorite green salad.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Personal Health Record

In addition to establishing a relationship with a primary care physician and scheduling regular checkups, it’s also important to manage your family’s health data. Creating a personal health record (PHR) for each person is a great way to do that.

A PHR usually refers to an electronic record that you can access online and share with your healthcare providers. Often, you can import data directly from your doctor’s office or your insurance company such as lab results and claims.

Many health insurance companies and healthcare providers provide free access to personal health records on their websites. These sites have safeguards to protect your personal information as well as resources such as articles, videos and goal setting tools to help you make healthy lifestyle choices.

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

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

“Consumer-driven health care... is an attitude.”

~ Karen Cox ~

Meatless Monday:Does Eating Less Meat Give You A Longer Life

One Step At a Time...

You Can Go Meatless

For All Three Meals

What’s the healthiest human diet? With so many trending options — vegetarian, pescotarian, semi-vegetarian, lacto-ovo-vegetarian, vegan, vegan before six — it’s hard to decide what’s best for our bodies. Recently, though, we were given a little insight. , which looked at a range of different diets, decreasing meat consumption means improving health. 

Conducted at Loma Linda University in California and led by Michael J. Orlich, MD, the medical study analyzed over 70,000 Seventh-day Adventists, who practice vegetarianism. The study found that vegetarians demonstrated a reduced risk of diseases such as heart disease and diabetes. With that, vegetarians were determined twelve percent less likely to die from all-cause mortality than were meat-eaters.

Because researchers defined the vegetarian category as having four dietary patterns — including those who eat fish and those who eat meat no more than once a week — the results suggest that there is a growing accessibility to a vegetarian lifestyle, in addition to the increased benefits of having one.

However, according to Robert B. Baron, MD, MS, who responded to the research in the JAMA Internal Medicine, it is important to note the nature of the study and remember that “like all observational studies, this one provides associations, not cause-and-effect evidence.” While the study concluded that vegetarians are less likely to develop certain diseases, it did not determine whether this pattern is caused by their specific diet or their overall lifestyle.

The bottom line is, they’re doing something right, and a few less hamburgers never hurt anyone, anyways.

Many people are turning to a healthier lifestyle and the vegetarian recipes you find on this blog will be a delicious addition to your recipe collection.

If you think that a diet of vegetarian food will be somewhat difficult to incorporate into your lifestyle, LQ Wellness thinks you will be surprised at the variety of easy recipes you will find here.

Vegetarian cuisine is not only healthy, these recipes show you how delicious a vegetarian diet can be.

Give them a try.

Even if you have no desire to convert from a meat eating diet, you'll see that it is easy and tasty to incorporate meat free days into your current diet.Making your meals meat free one day a week can help you feel good about yourself, and you’ll be sure to find some tasty new recipes along the way.

If you are already a vegetarian, I think you will enjoy the variety of new recipes you will find here.

Healthy Meatless Recipe:

Baked Eggplant Marinara

(Adapted from Patricia Conte )

Eggplant is a versatile vegetable that's terrific stuffed, grilled, pureed for a dip or baked. Give this recipe for baked eggplant marinara a try for a fabulous Meatless Monday meal.

Ingredients:

• 1 medium-sized eggplant, peeled and cut into 1/4-inch round slices
• 2 eggs, beaten
• 1/4 cup milk
• 3/4 cup flour
• 2 cups Italian-seasoned breadcrumbs (maybe more if you run low when breading)
• 1/2 cup Parmesan cheese
• 1/2 cup mozzarella cheese
• 2 cups of marinara sauce (a bit more to use when serving)
• Salt and pepper to taste
• Red pepper flakes (to season the marinara sauce)

Directions:

• Preheat your oven to 400 degrees F.
• After you slice the eggplant into one-quarter-inch rounds, salt them to drain off some of their liquid (this helps to eliminate any bitterness). Place the slices in a colander over the sink and sprinkle them with salt. Allow them to remain in the colander for about 30 minutes, then pat them dry with paper towels.
• In a shallow bowl, whisk the eggs and milk together and set aside.
• In another shallow bowl add the flour, salt and pepper and set aside.
• In a third shallow bowl, add the breadcrumbs mixed together with one-quarter cup of the Parmesan cheese, and set aside with the others.
• Spread about one-quarter cup of the marinara sauce across the bottom of a 9 x 13-inch baking pan, or enough to coat the bottom, and set aside.
• Gather your shallow bowls together in the same area as your baking sheets. First dip the eggplant slices in the flour mixture and cover both sides. Next, dredge them in the egg and milk mixture and allow the excess liquid to drip off, and finally coat them on both sides in the breadcrumb/Parmesan mixture.
• Arrange each of the eggplant slices on a baking sheet in a single layer. You'll need two baking sheets.
• Bake for about 10 minutes, then flip them over for another 10 minutes, until they become golden.
• Remove, set aside and lower your oven to 350 degrees F.
• Add the eggplant slices to your prepared baking dish. To the top of the first layer, add some of the marinara sauce to lightly cover them. Double layer the slices, overlapping, if you have too many slices for a single layer.
• When all the slices are in the baking pan, top them with about three-quarters cup of marinara sauce and sprinkle with one-quarter cup of Parmesan cheese.
• Bake, covered with aluminum foil for about 15 minutes. Remove the pan, top the slices with the mozzarella cheese, and put them back in the oven, uncovered, for another 10-15 minutes, or until the eggplant slices are cooked, and the cheese is bubbly.
• Serve warm with extra sauce.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Makeover Your Meal Experience

Often, mealtimes are anything but relaxing; the chaos of everyday life leaves hardly any time to enjoy dinner! However, studies show that a relaxing dinner experience is beneficial to everyone, whether you’re eating alone or with your family.

In order to create a positive dining atmosphere, turn off all technology and eat at a table with place settings.

This week, schedule at least one relaxing dinner to enjoy time with your family and/or friends. The dinner doesn’t have to be perfect, either. As long as you’re enjoying the meal, there’s no need to stress about any mistakes that occurred while planning, preparing, or cooking.

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

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 way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.”

~Deepak Chopra~

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~