Meatless Monday: Weighing Red Meat Risks

One Step At a Time...

You Can Go Meatless

For All Three Meals

Red meat is nutrient-rich but should be eaten in moderation as part of a plant-filled diet, and cooked in ways that minimize health risks.

Many people view red meat as a guilty pleasure, and expert groups, including the 2015 Dietary Guidelines Advisory Committee, advise us to cut back. Some research suggests eating a lot of red meat may increase risk of premature death, heart disease, obesity, diabetes, and certain cancers, especially colorectal cancer. At the same time, red meat, such as beef, pork, and lamb, is nutrient-rich, offering protein, iron, zinc, and vitamins B6 and B12. 

Measuring red meat risks. Each daily serving of processed meat, such as bacon, hot dogs, or salami, is associated with a 15 percent higher risk of death from heart disease and an eight-percent increased risk of cancer-related death, according to a July 2015 Public Health Nutrition analysis of nine observational studies. Eating unprocessed red meat was associated with similar risks as processed meat among U.S. consumers, but not in Asians, who eat less red meat, nor in Europeans, who likely don’t grill as often as Americans.

“These findings are not trivial, especially in America, where many people eat two or three servings of red meat every day,” says Frank Hu, MD, PhD, MPH, an epidemiologist at Harvard School of Public Health in Boston and one of the study’s authors.

However, as Hu and other experts have noted, such observational studies can’t prove cause and effect. “People who eat the most red and processed meats also tend to weigh more, smoke more cigarettes, exercise the least, and eat fewer fruits and vegetables,” says David Klurfeld, PhD, national program leader for human nutrition at the USDA Agricultural Research Service in Beltsville, Maryland. That makes it tough to tease out the real effects of red meat consumption.

Observational studies of red meat intake also overlook potential benefits of grass-fed red meat since the majority of red meat eaten is from feedlot-raised, grain-fed animals. Grass-fed meat has several advantages.

Handle with care. Health risks of red meat also depend on how it’s processed and cooked. “Cooking meat at high temperatures, such as pan frying, deep-fat frying, oven broiling, and grilling, leads to formation of carcinogens called heterocyclic amines (HCAs),” says Mariana Stern, PhD, a cancer epidemiologist and associate professor at the University of Southern California in Los Angeles. HCAs are less likely to form in lower-temperature cooking, such as baking, steaming, and boiling.

Grilling meat also generates carcinogens called polycyclic aromatic hydrocarbons (PAHs), especially in charred portions. “PAHs result when fat in meat drips onto an open fire, causing flames,” Stern explains.

“If meat is very fatty, more carcinogens will be formed than if meat is leaner.” So, choose leaner cuts, which are often signaled by the words “loin” or “round.”

N-nitroso compounds are another type of meat carcinogen.

“In some cases, such as processed meats, these carcinogenic compounds are present when you buy the meat,” Stern says. That’s true whether you buy nitrate-cured meat or “natural” meat cured with celery extract, which is also rich in nitrates involved in formation of N-nitroso compounds. “There’s also some evidence that N-nitroso compounds might form in the body from the action of bacteria in our mouth and gut if we eat a lot of unprocessed meats. However, if your diet is high in antioxidants, in particular vitamin C, such as from eating fruits and vegetables, that may help prevent N-nitroso compounds from forming in the body.”

Balance, variety and moderation. “People can eat meat as part of an overall healthy dietary pattern, but they need to move meat from the center of the plate to the side of the plate so meat isn’t the primary source of calories,” Hu concludes. You also should minimize processed red meat, such as bacon and sausage, which seems to carry higher health risks. Lastly, eat plenty of produce to help offset negative effects of red meat. “Some research suggests that if moderate meat eaters (averaging about 3 ounces daily) consume enough fruits and vegetables, their death rates may be similar to vegetarians,” Klurfeld says. ~Marsha McCulloch, MS, RD~

Healthy Meatless Recipe:

Minestrone Soup

(Adapted from Food 52)

This soup sounds wonderful and comforting for a cold winter day!

Ingredients:

Olive or vegetable oil for sauteing

1 medium onion, chopped

2-4 cloves garlic,minced or crushed

¾ cup dry cannellini beans

¼ cup dry garbanzo beans

6 cups water

1 bay leaf

2 teaspoons fresh thyme

2 teaspoons fresh rosemary

2 teaspoons fresh oregano

1 ½ teaspoons salt

1 teaspoon pepper

2 cups chopped tomatoes (or 1 can, with juice)

1 cup cut green beans, fresh or frozen

1 cup zucchini, sliced and quartered

2" piece Parmesan cheese rind

1 small napa cabbage (about 10 oz)

1/3 cup soup pasta (e.g.ditalini, orzo, tiny shells)

½ cup red wine

Shredded Parmesan for garnish

Directions:

1. Heat a heavy 4 quart (or larger) pot over medium-high heat. Add enough oil to coat bottom of pot. Add onions and garlic; reduce heat to medium. Saute until onions are translucent.
2. Add beans, water and bay leaf. Bring to a boil, then reduce heat to low. Simmer 1 1/2 hours, or until beans are just barely tender.
3. Add herbs and seasonings, tomatoes, green beans, zucchini and cheese rind. Return to boil briefly, then reduce heat to low and simmer an additional 30 minutes.
4. In the meantime, thinly slice and chop cabbage. Add to soup along with the pasta and simmer 30 minutes.
5. At this point the soup can be refrigerated (or left on the stove with the heat off for up to 2 hours). Reheat before serving. When ready to serve, add wine and taste for seasoning. Serve topped with grated cheese if desired, or pass cheese at the table.
6. Note: Vegetables can be changed, added to or deleted. Amounts are only suggestions. Dried herbs can be used in place of fresh - cut amounts by 1/2.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Keep A Fitness Journal

Writing down the exercise you get every day is a great tool, just as a food journal is valuable for dieters!

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

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“Be not afraid of life. Believe that life is worth living and your belief will create the fact.”

~William James~

Meatless Monday: Remember To Eat All Colors of the Rainbow

One Step At a Time...

You Can Go Meatless

For All Three Meals

Don’t Judge a Vegetable by its Lack of Color

“Eat the rainbow.” You’ve heard nutrition professionals say it over and over again when advising the public about making healthy choices in produce. What they’re really want to emphasize is variety and it is best to eat an array of colors in order to maximize nutrient intake. But, researchers are beginning to find that white vegetables often go overlooked, and color may not be the only indicator of nutritional quality. While the U.S. Department of Agriculture’s MyPlate recognizes two vegetable subcategories on the basis of color... green and red/orange;no distinction is given to white vegetables, even though they also appear to play an important role in the phytochemical rainbow.

White Veggies Have Health Benefits

In June 2012, a group of scientists met at Purdue University to address the common misconceptions and fallacies surrounding white vegetables. The scientists concluded that increasing the intake of white vegetables such as cauliflower, kohlrabi, onions, white mushrooms, and white potatoes can notably increase the consumption of key nutrients lacking in the American diet, such as potassium, magnesium and fiber.

Not only that, intake of white vegetables has been linked to a variety of health benefits, ranging from reduced inflammation and “bad” cholesterol levels to promoting heart health and cancer protection.

Potatoes in Particular

Many misguided efforts to reduce the consumption of “white foods”—such as white bread and white sugar—in recent years have given potatoes a bad name. However, potatoes should not be relegated to a category of low-nutrient foods. Potatoes, the most popular American vegetable, serves as an important source of vegetable intake as a whole. And when they are heated and cooled, such as in potato salad, potatoes provide a good source of resistant starch, a form of fiber that can aid in weight and blood sugar control. The humble potato (along with beans) gives you the most nutritional bang for your buck when it comes to potassium and fiber content compared to dark-green and deep-yellow vegetables, according to a study published in May of 2013. However, potatoes are moderately high in carbohydrates (1 small baked potato has 29 grams, about the same amount found in a medium bagel half), so should be consumed in moderation.

Healthy Meatless Recipe:

SB Vegetable Moussaka

(Adapted from Epicurious)

Ingredients:

• 1 large eggplant (about 1 1/4 lbs), ends trimmed, cut widthwise into 1/4-inch thick rounds
• 2 tsp extra-virgin olive oil
• 1 large onion, chopped
• 4 garlic cloves, minced
• 1 (15-oz) can lentils, drained
• 1 (15-oz) can diced tomatoes, with juices
• 1/4 cup chopped parsley
• 1 tsp dried oregano
• 1/4 tsp ground cinnamon
• 1/4 tsp salt
• Freshly ground black pepper
• 1/2 cup fat-free half-and-half
• 2 large eggs
• 1/4 cup freshly grated Parmesan cheese
• 1/8 tsp freshly grated nutmeg

Directions:

• Heat the oven to 425 degrees F.
• Lightly coat eggplant slices with cooking spray and arrange on a baking sheet. Bake until softened and golden, 20 to 25 minutes. Reduce oven to 350 degrees F.
• Meanwhile, in a large saucepan, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, until onion is translucent, about 5 minutes.
• Add lentils, tomatoes, and their juices, parsley, oregano, cinnamon, salt, and a pinch of pepper. Bring to a simmer and cook until thickened, about 20 minutes.
• While eggplant and lentils are cooking, in a medium bowl, whisk together half-and-half, eggs, 2 tblsp of the cheese, and nutmeg.
• Lightly coat an 8- by 8-inch baking dish with cooking spray.
• Spread half of the lentil mixture over the top. Repeat with remaining eggplant and lentil mixture, ending with a layer of eggplant. Pour half-and-half mixture over vegetables and sprinkle with remaining 2 tblsp cheese. Cover with aluminum foil.
• Bake moussaka, covered, 20 minutes, then remove foil and bake for 10 to 15 minutes longer, or until heated through and golden on top. Let stand for 15 minutes before cutting.
• Serves 4.
  
  
  

Tasty Side Dish

Roasted Radishes

(Sent in by Patrick Quinn from Spoon Fork Bacon )

Ingredients:

• 2 bunches radishes, cleaned, trimmed and cut in half lengthwise
• 
2 1/2 tablespoons extra virgin olive oil
1/2 lemon, juiced
• 
salt and pepper to taste

Directions:

1. Preheat oven to 375°F.
2. Place all ingredients into a large mixing bowl and toss together. Season with salt and pepper.
3. Spread radishes onto a baking sheet and roast for 20 to 25 minutes or until radishes have crisped and browned around the edges and have become almost fork tender.
4. Lightly adjust seasonings and finish with lemon zest, if desired.
5. Serves 3-4.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Re-Think Negative Thoughts

Negative thoughts are normal; however, it is a person’s response or reaction to these thoughts that is most important. Because our behaviors are often motivated by our thoughts, negative thoughts can undermine our efforts to maintain a healthy lifestyle. The good news is that if we take the time to identify these thoughts, we can learn to “talk back” and react to them in a more positive way.

Remember Green Goes With Everything

Go Green with Natural Products

Environmentally Friendly products from Melaleuca gives your family greater peace of mind through safer, more effective cleaning products, vitamin supplements, personal products, cosmetics, medicines and more! My other Wellness Company; contact me for more information.

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

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”

~Winston Churchill~

Meatless Monday: Cool Cucumbers

One Step At a Time...

You Can Go Meatless

For All Three Meals

The folklore. Of all the garden’s summertime offerings, none is quite so “cool” as a cucumber, a phrase coined in a 1732 English poem. Cultivated around the world for more than 3,000 years, the cucumber has gained a following for its simple, raw and sometimes pickled appeal. It is said that the Romans used artificial methods to grow cucumbers out of season so that Emperor Tiberius could eat them every day of the year. Today, this India native is the basis for favorite recipes, like raita and tzatziki, as well as its many pickled roles in relish and dips.

The facts. Cucumbers (Cucumis sativus) belong to the same family as melons and squash. Though we think of them as vegetables, they are technically fruits, classified either as slicing cucumbers or pickling cucumbers. Slicing “cukes” are thick-skinned and consumed in their fresh form, while the pickling variety are smaller and have thinner skins. The most familiar cucumbers are long, with smooth, dark-green skin, but there are hundreds of varieties that differ in size, shape and even color. With a 95-percent water content, cucumbers are hydrating, and have a very low calorie count. A one-cup serving has only 16 calories, yet packs 22% DV (Daily Value, recommended daily intake based on 2,000 calories per day) of bone-building vitamin K and 4% DV of cell-protecting vitamin C.

The findings. True to its reputation, cucumber juice soothes irritated and swollen skin, and even cools against the pain of sunburn, according to the January 2013 Fitoterapia, the journal from the School of Natural Product Studies in India. Cucumbers have a unique profile of plant compounds with health-promoting properties, including lignans, which have been associated with reduced risk of cardiovascular disease and certain cancers, and flavonoid antioxidants, including quercetin, apigenin, and kaempferol. Animal studies have shown that cucumber can reduce inflammation, a root of chronic disease. While promising, cucumber research is still in the preliminary stages.

The finer points. Generally, cucumbers are available fresh year round. They should be refrigerated both in the market and at home because they are heat-sensitive. Choose those that are firm, evenly colored, and without wrinkles. They will store for several days in the refrigerator, whole and, if cut, in a sealed container. Enjoy cucumbers—which are most nutritious eaten with skin and seeds—sliced in salads or sandwiches, dipped in dressings or hummus, diced into tuna or chicken salad, floating in iced tea, or pureed into a green smoothie or cool gazpacho soup. Remember one cup of raw, peeled cucumber is only 16 calories. What a great snack! They are so versatile; do a search and find many interesting cucumber recipes.

Healthy Meatless Recipe:

Vegetarian Zucchini Lasagna

(Adapted from Meatless Mama)

This vegetarian lasagna uses strips of zucchini instead of noodles. Cut the zucchini into 1/4 " strips the long way, boiled them for about 3 minutes to soften them, and let them drain on paper towel. It is a great way to use up some of that overwhelming zucchini harvest.

Ingredients:

• 2-3 large zucchini, sliced into 1/4" strips, par-boiled for 3 min., let drain on paper towels
• 1 onion, diced
• 1 clove garlic, minced
• 1 T. olive oil
• 8 oz. mini-bella mushrooms, chopped
• 2 c. spaghetti sauce

• 1 6 oz. can tomato paste
• 2 eggs
• 1 1/2 c. cottage cheese

• 1/2 c. shredded mozzarella cheese
• additional 1 c. shredded mozzarella cheese

• 1/4 c. Parmesan cheese
• 1 T. flour
• 2 large handfuls spinach or kale coarsely chopped

Directions:

• Preheat oven to 375.
• In saucepan cook onion and garlic in olive oil about 4 min., add mushrooms and cook additional 4-5 min. till tender.
• Add spaghetti sauce and tomato paste, heat through.
• In small bowl mix eggs, cottage cheese, 1/2 c. mozzarella, Parmesan cheese and flour.
• In lasagna pan place about 1/2 c. sauce on bottom of pan. Next place spinach or kale in pan, then a layer of zucchini strips.
• Spoon cheese mixture over this, spoon about 1/2 c. of sauce, then the remaining zucchini, and the rest of the sauce.
• Bake Uncovered 30-40 min., top with the other 1 c. of shredded mozzarella and bake 10 min. longer.
• Let stand 10-15 min. before serving.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Sweat Away Your Stress

The rush of anxiety and pent-up energy that can result from stress is part of your body’s natural defense mechanisms. While the desire to fight or flee is helpful in emergencies, too much of this tension can negatively impact your health. Instead of bottling it up, get it out with exercise!

Releasing excess energy with physical activity is a healthy way to alleviate built-up muscle tension and other symptoms.

This week, after a tightly scheduled day of meetings, exams, or errands, get active and aim for moderate intensity exercise. It may seem counterintuitive, but moving more will help you relax!

Remember Green Goes With Everything

Check your toothpaste and see what harmful ingredients it may contain.Melaleuca, my other wellness company, makes an exclusive tooth polish blend of natural cleansers which gives you a whiter, healthier, fresher smile that ordinary toothpaste can't match. Melaleuca's dental care products contain no peroxide, no sugar, no harsh ingredients and that's clearly something to smile about. Contact me to learn more about this awesome “green” dental product.

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

“Healing is a matter of time, but it is also a matter of opportunity.”

~ Hippocrates ~

Meatless Monday:Celebrate Earth Day Today and Every Day

One Step At a Time...

You Can Go Meatless

For All Three Meals

And Help the Earth

Today is Earth Day! Over one billion people in 192 countries are participating from London to Sao Paolo, Seoul to Babylon City, New Delhi to New York, Rome to Cairo. People everywhere are taking action in their communities and helping to save our earth. On Earth Day, EPA reaches out to people of every age, race, and economic status to "own" the environment, to omit to environmental protection as one of your top priorities. Why is this important? Because many people don't see "environmentalism" as an important issue in their lives. When actually having clean air to breathe, water to drink, and a neighborhood safe from toxics is important to ALL of us!

Choose at least 5 actions you’ll commit to. Use less water and electricity, commute without polluting, reuse and recycle, reduce you exposure to harmful substances, use safe, natural, green cleaning products in your home (such as Shaklee Get Clean products or Melaleuca cleaning products) and there are many more ways you can help your earth. Contact me for more information on these products.

Healthy Meatless Recipe:

Vegetable Pie With Zucchini Crust

( adapted from Lori Smith )

Ingredients:

• 4 zucchini, shredded and patted dry with paper towels
• 2 eggs
• 2 1/2 cups of mozzarella, divided
• 2 tomatoes, diced
• 1 green pepper, diced
• 4 oz of mushrooms, sliced
• 2 green onions, chopped
• 1/2 cup of Parmesan cheese, shredded
• 4 basil leaves, chopped
• Dried oregano, to taste

Instructions:

Preheat the oven to 400 degrees. Coat a casserole dish with cooking spray.

After you grate the zucchini, pat it dry with a few paper towels, removing as much moisture as possible. Combine the zucchini with the eggs and 2 cups of mozzarella. Push the zucchini firmly into the casserole dish, forming a crust. Season with sea salt and freshly cracked pepper, if desired. Bake in the oven for 10 minutes.

After the zucchini has baked, layer the casserole with green pepper, mushrooms, green onions, tomatoes, fresh basil, and finally top it with the remaining 1/2 cup of mozzarella cheese and the Parmesan cheese. Sprinkle the top with dried oregano, to taste. Bake in the oven, uncovered, for 25 minutes. Let cool for 5 minutes then serve.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Get Out and Go

Outdoor activity may provide more benefits than staying inside. In a recent study, those who exercised outside reported a more enjoyable experience and left feeling more energized and less tense.

Getting out into nature can also help you revitalize and ramp up your routine!

Make the most of Earth Day by enjoying the outdoors this week. Bring one of your favorite indoor activities outdoors! You can try running, biking, swimming, even yoga. Or use this opportunity to try a completely new activity.

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

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

“Those who dwell among the beauties and mysteries of the earth are never alone or weary of life.”

~ Richard Carson ~