Wellness Wednesday:Ultimate Healthy Foundation Support

A Medical Doctor's Personal Experience with Vitalizer

I've been meaning to write this letter for several months and hope it finds you and your family well. I wanted to formally thank you for introducing me to the Shaklee Vitalizer pack.

In the medical profession, high stress is a given; stress/time management skills are crucial. My practice also presents frequent limitations on routine exercise, proper diet, and efficient sleep. "Do as I say, not as I do" is the old familiar quote.

After only two days of taking the Vitalizer pack daily, I began to notice remarkable differences. It was only then that I paid any attention to the product flyer: as I read the claims of improved energy, libido, well-being, focus, sleep, etc, I had felt the pamphlet may well have been printed just for me. Even my irritable bowel symptoms have disappeared (it's been years!). I was no less than astounded.

The medical literature supports that, in today's "rat race" society, a daily vitamin/mineral supplement is beneficial for those that cannot maintain a healthy and balanced diet/lifestyle. My patient's then also ask "which brand should I take?" I have no hesitation in recommending Shaklee's Vitalizer product. I actually sense that Shaklee is truly a company by the people and for the people. I wish I could say the same for the other things I prescribe...

Again, I thank you. Please feel free to use this letter to help or guide others in similar situations to mine.

Kind Regards,

Jason Reed, MD - Internal Medicine

Every Day Nutrition For Life

Vitalizer is the most advanced multi-nutrient supplement pack available today. Feel better in 30 days or your money back.

Changing Brands Can Change Your Life

Vitalizer is the most advanced multinutrient supplement in the marketplace today with 80 bio-optimized nutrients clinically proven to create a foundation for a longer, healthier life. Vitalizer is the powerful and convenient approach to complete supplementation providing the best spectrum of vitamins, minerals, antioxidants, anti-aging phytonutrients, omega-3 fatty acids, and probiotics, all in one daily serving.

Vitalizer: Amazingly only 6 tablets in a convenient daily Vita-Strip.

• Economical, easy, convenient & only need to be taken once a day
• Guaranteed delivery of 80 essential vitamins, minerals & other nutrients(pretty much everyone that's required0
• Delivers not just essential vitamins & minerals but also antioxidants, healthy gut microflora, Omega essential fats & much more, all at optimal levels
• Is pure, potent, balanced, safe & provides the best nature has to offer
• Is as biologically complete beneficial to the body as possible through the use of S.M.A.R.T. Technology( Shaklee Micronutrient Advanced Release Technology, registered trademark)
• Provides an excellent FOUNDATIN program but additional support may be required to address individual challenges/situations or to achieve optimal health
  
  

Wellness Wednesday Thought

A Sedentary Diagnosis

If you don’t exercise regularly, your lifestyle would be categorized as “sedentary,” a classification that one respected researcher believes should be considered a medical condition.

Dr. Michael Joyner, a physiologist at the Mayo Clinic, pointed out that the lack of physical exercise is a key contributor to obesity, which in turn can lead to diabetes, high blood pressure, joint damage and a host of other chronic medical conditions. In addition, even normal weight people can be affected adversely by sedentary behavior. Those who work long hours behind a desk or patients who have to spend extended periods in bed can become “deconditioned.” As a result, bones and muscles atrophy, blood volume decreases and endurance declines. When these people attempt to resume exercising, their heart rates may increase too much, making them dizzy or uncomfortable in other ways.

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

“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” ~B.K.S. Iyengar~

Meatless Monday: Your Best Choices

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

The Best of Meatless “Meats”

Faux meats, meat alternatives, and meat replacers—there are lots of names, but they all mean the same thing: plant-based alternatives to meats. While meat alternatives were once restricted to select specialty shops, today grocery stores carry an increasing variety, often based on tofu, soy and other plant proteins, that offer great solutions for vegetarians, vegans or people simply interested in eating more meatless meals. Shelves are full of veggie dogs, veggie burgers, chicken-less wings, deli “meats,” “bacon” and even roasts.  

You might assume that just because meat alternatives are plant-based they are automatically healthy, but that’s not always the case. Some are highly processed and may contain a fair amount of sodium. In addition, some products contain cheese and other ingredients that could drive up the saturated fat count. But have no fear; there are plenty of healthy meat alternatives available, and we’ve done all the legwork to help separate the über-healthy from the less healthy products.

Helpful hints. If you’re looking for a meat-like entrée for your plant-based meal, check out these tips to make the best choice.

Check the Salt. While many are fairly low in sodium compared to most processed foods, there are a handful of meat alternatives that have almost one-third of a day’s worth of sodium, according to the Dietary Guidelines daily limit of 2,300 milligrams.

Get Protein. Because these products are used in place of meat, make sure you obtain adequate protein. The protein content of faux meats varies greatly, depending on the main ingredients, which can include grains, vegetables, beans, tofu and soy. While most animal products contain about seven grams of protein per ounce, a guideline for meat alternatives is to look for at least 13 grams per serving—the amount found in almost two ounces of meat.

Not All Servings Are the Same Size. Don’t be fooled by super-low calorie options. A typical serving of meat is three ounces, but the serving size for these faux meats ranges from less than two ounces to more than five. Those smaller portions may not provide a big nutrition boost, leaving you feeling hungry soon after eating. Balance out the rest of your meal to provide enough calories and nutrients to satisfy you. 

Healthy Meatless Recipe:

Baked Eggplant with Savory Cheese Stuffing

(Adapted from Cooking Light)

Eggplant makes a satisfying vegetarian dinner when stuffed with tomato and peppers and served with rice. Feta cheese adds tang and body to the stuffing.

Ingredients:

2 medium eggplants, each cut in half lengthwise (about 2 pounds) Cooking spray1 (1-ounce) slice whole wheat bread

1 teaspoon extra virgin olive oil

1 1/2 cups finely chopped onion

1 1/4 cups finely chopped red bell pepper

1 cup finely chopped seeded plum tomato

1 teaspoon chopped fresh or 1/4 teaspoon dried oregano

2 garlic cloves, minced

3/4 cup (3 ounces) crumbled feta cheese

1/4 cup chopped fresh flat-leaf parsley

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions:

·      Preheat oven to 400°.

·      Score cut side of each eggplant half by making 4 crosswise cuts. Place the eggplant halves, cut sides down, on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 25 minutes or until tender. Remove from oven; cool on pan 10 minutes. Carefully remove pulp, leaving a 1/3-inch-thick shell; reserve eggplant shells. Chop pulp.

·      Reduce oven temperature to 350°.

·      Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1/2 cup. Drizzle the breadcrumbs with olive oil, and pulse to combine.

·      Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 3 minutes. Stir in the chopped eggplant, bell pepper, tomato, oregano, and garlic; cover, reduce heat, and simmer 10 minutes, stirring occasionally. Uncover and cook 5 minutes or until liquid evaporates, stirring occasionally. Remove from heat; stir in cheese, parsley, salt, and black pepper. Stuff each eggplant shell with about 1/2 cup onion mixture; sprinkle with breadcrumb mixture. Place on a baking sheet; bake at 350° for 30 minutes or until thoroughly heated and lightly browned.

·      Yield: 4 servings (serving size: 1 stuffed eggplant half)

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Learn From the Past

If you’ve struggled to keep your New Year’s resolutions in the past or you’ve already given up on the ones you made this year, you may need more than willpower to reach your goals. Sometimes, before you can move forward, you need a better understanding of how you got where you are and a wellness coach can help.

“It’s very important to know why you want that change and what it’s going to do for you but also to look at what has been holding you back,” said Jill Eilenberger, a licensed psychotherapist. This is especially important if you need to lose a significant amount of weight or to quit smoking or drinking. A Wellness Coach can help you to come to grips with your feelings so you can gain some insights into how your problem developed and why you may be resistant to change.

Once you have a better understanding of your feelings, your coach can help you to prepare for making the change. This involves evaluating your priorities and becoming aware of any conflicts or obstacles. It also involves getting very clear about the reason you want to change. As your Wellness Coach, I can help you work to build your confidence as well as to develop new skills for dealing with problems as they arise.

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

“Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now.”

~ Denis Waitley ~

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

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

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

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

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

Take the first step and schedule a complimentary 1/2 hour health breakthrough session to find out how an integrative approach to health can help you.

Meatless Monday:Americans Still Fall Short

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Americans Still Fall Short on Fruits and Veggies

The USDA encourages an increased intake of fruits and vegetables, because they are rich in vitamins, minerals, fiber, antioxidants, and other compounds that help fight disease. Despite the advice of the U.S. Department of Agriculture to consume more fruits and vegetables—four to five cups per day for adult women and men, according to USDA’s MyPlate—Americans are still falling short. According to a poll conducted by the International Food Information Council Foundation, which included data from 1,057 adults, most Americans say they’ve been trying to increase their fruits and vegetables intake over the past year. Unfortunately, children and adults eat only an average of a little more than one cup of vegetables per day and a little more than one-half cup of fruit per day, according to data from the market research firm, NPD Group. The data showed that children 2 to 12 and parents are eating more fruits and vegetables, while teens and the elderly are consuming less.

Healthy Meatless Recipes: 

Southwestern Squash Stew

(Courtesy of Elyse May)

This stew will amaze as everyday ingredients blend together to form a deliciously spiced one pot wonder. It’s flexible enough to incorporate a wide variety of hearty vegetables, so if you don’t have winter squash or zucchini on hand try it with another gourd.

Serves 4

Ingredients:
•6 cups vegetable broth
•1 medium onion, diced
•1 16-ounce can of beans*, drained and rinsed
•1 16-ounce can of corn, undrained
•1/2 teaspoon ground cumin
•2 teaspoon chili powder
•1 teaspoon garlic powder
•1 medium zucchini, diced
•1 medium winter squash or squash of choice, diced
•1 16 ounce can of chunky salsa
•1/2 cup instant brown rice, uncooked
*Any bean will do, but black, pinto or kidney work best*

Directions:

Spray a large pot with nonstick cooking spray or coat lightly with oil. Over medium-high  heat, sauté the onion for 4-7 minutes, or until onion is translucent.

Add the broth, beans and corn to the pot and bring to a boil.

Reduce heat to simmer and add cumin, chili powder, zucchini, squash, salsa and rice. 

Simmer for 30 minutes and enjoy. 

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: 

Go On A Veggie Adventure

It's not always easy to try new foods, but a diverse blend of fruits and vegetables in your diet can help you maintain your weight and stay healthy. Exploring, preparing and tasting new produce can also be a fun way to discover new flavors; it's all in how you look at it!

Explore three new fruits and veggies by incorporating them into your diet this week. Go online for healthy recipes, preparation tips and congratulates yourself for trying something new! If you find a favorite, pick out a few more recipes and add them to your usual rotation.

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

“Focus on the Blessings this day brings you. The Morning Sun, your Health, your Opportunity to move closer towards your Goals.”

~ Author Unknown ~

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

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

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

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

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

Take the first step and schedule a complimentary 1/2 hour health breakthrough session to find out how an integrative approach to health can help you.

Wellness Thoughts/ Optimize Your Health

Autumn is here! It seems every year the days go by faster and faster. We can't stop the clock, but wouldn't it be great if there were a way to slow down the aging process? Well, there is- and it's right at the end of your fork. The individual foods listed in this month's feature article contain phytonutrients that fight aging on a cellular level. When you eat these foods together as described below, the power of their nutrients is strengthened, enhancing their ability to combat the signs of aging. As an added benefit, these same phytonutrients, especially when eaten in combination, act together to help lower the risk of developing cancer.   Top Food Combinations to Slow  Aging and Cut Cancer Risk  #1 Fruits and Berries  Any combination is beneficial, but two combos that have been particularly cited in research are 1) apples and raspberries and 2) oranges, apples, grapes and blueberries. Good choices for a fruit salad or smoothie. #2 Broccoli and Tomatoes Great for you either cooked or raw. See recipe below! #3 Green Salad Topped with Olive Oil, Avocado or Nuts The healthy fats in these toppings help to increase absorption of the nutrients in salad greens.   #4 Cruciferous Vegetables Any mixture of broccoli, cauliflower, kale, brussel sprouts, cabbage, collard greens, bok choy, watercress or arugula.  #5 Garlic with Olive Oil and Herbs Chopping the garlic and letting it stand for 10 minutes will help release its nutrients. Combine with olive oil and herbs such as rosemary, thyme or basil and sautee with vegetables or use as part of a base for homemade soup. Why the Proven Benefits of Nutritional Supplementation Are So Important Today There are trillions of reasons why you should supplement daily. Your body contains trillions of cells. Billions of new cells are created every day. Each cell is like a high-performance engine. It needs high-quality raw materials (nutrients ) to function properly. The quantity and quality of nutrients you ingest affects every system in your body: cardiovascular and digestive, muscular and skeletal, lymphatic and endocrine, reproductive, urinary, and even your nervous system. In other words, how you look, feel, and perform is directly affected by your daily nutrient intake. Proper nutrition and a healthy lifestyle can prevent many major diseases 60-90% of the time. Every day we make choices that will either improve your health or harm it. Studies show that if you don't eat right, get to a healthy weight, exercise regularly, and supplement your diet with proper nutrients, you increase your risk of developing certain diseases such as heart disease, cancer, and type 2 diabetes. Good health is a choice, which means that disease ( in many cases ) also is a choice. 90% of Americans fall short in getting essential nutrients into their diets. The good news is that the very latest research suggests you can positively influence your health every day through the lifestyle changes you make and through the quality of your nutritional intake. It has been authoritatively demonstrated that, in spite of your "three square meals a day", you may be suffering from malnutrition. The addition of a natural nutritional supplement will certainly help you overcome your nutritional deficiency weaknesses. Starting today, make an investment in yourself. Proper nutrition and a healthy lifestyle can help prevent health issues in the future. Different people have different needs. That is why Shaklee provides a number of options for getting foundation nutrition in one tablet (VitaLea) or one daily strip (Vitalizer). For more information call me or click here for more information. Your Health Is Your Most Valuable Asset If you're taking a multivitamin, you're off to a great start toward optimal health. But many health experts recommend adding critical nutrients such as omega-3s and probiotics to your daily routine to provide additional health benefits. Vitalizer is the most advanced multinutrient supplement pack in the marketplace today. A simple step toward supplementation, it includes our Vita-Lea® multivitamin—plus omega-3s, phytonutrients, probiotics, and much more in one convenient daily serving. Take your health to a new level and try Vitalizer today. Vitalizer is the most advanced multinutrient supplement pack in the marketplace today, and it features a patent-pending delivery system designed to enhance absorption of key nutrients. Vitalizer is more than just a single multivitamin—with 80 bio-optimized nutrients clinically proven to create a foundation for a longer, healthier life, it's the only comprehensive multinutrient supplement pack you need. There's a Vitalizer that's right for everyone. Backed by 55 years of nutrition science, a first-of-its-kind Landmark Study, 12 clinical trials, and with formulas that target the specific health needs of men, women, and active adults, Shaklee Vitalizer is the first step toward an optimal nutritional foundation. For more information go to http://healthnetwk.myshaklee.com/us/en/ Ask me about Autoship; you can save 10%. If you have any questions please don't hesitate to email or call me. Until next time have a wonderful, healthy day!  Let me be your GPS to Optimal Wellness... Naturally!  Your body will thank you tomorrow for the good things you do for it today. Wishing you health and wellness from the inside out, Lisa LQ WELLNESS Professional Wellness Coach 973-383-0955 lisaquinnwc@embarqmail.com Interested in Shaklee? Take a look at products available here! Make sure to follow me on Twitter @lq_wellness "Smile, breathe, and go slowly."   ~ Thich Nhat Hanh ~ Are you struggling with excess weight that won't come off no matter what you try? Do you wish you could have more energy and less stress in your daily life? Would you like to take charge of your health so you can feel as good as you did when you were younger? Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes? I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals.  I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier.  Take the first step and schedule a complimentary ½ hour health breakthrough session to find out how an integrative approach to health can help you.

Meatless Monday/Unhealthy Eating

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

Unhealthy Eating Practices in Women Over 50

Eating disorders, a condition typically associated with young women, may be more prevalent among older women, according to research from the University of North Carolina. Researchers evaluated 1,800 U.S. women who took part in the Gender and Body Image Study. Among the female subjects over the age of 50, about 27 percent were obese, 29 percent were overweight, 42 percent were normal weight, and 2 percent were underweight. The study found that about 4 percent of the women binge eat, about 8 percent purge, and 70 percent diet to lose weight. In addition, 36 percent spent at least half of their time in the last five years dieting, 41 percent check their body size daily, and 40 percent weigh themselves at least twice a week. Strikingly, 62 percent said body weight negatively impacts their life, 79 percent report it affects their self-image, and 64 percent think about their weight daily. 

Are You An Apple Or A Pear?

Apples have:

More weight above the waist

A waist circumference of more than 35 inches

A waist circumference to hip circumference ratio greater than 0.8

Apples are more likely to have or develop certain conditions, including:  

Diabetes

High Blood Pressure

High Triglycerides- a type of fat in the blood

Heart Disease

Sleep Apnea

To help treat or lower their risk of developing these conditions, apples should:

Eat foods with a low glycemic index- these foods will not cause spikes in blood sugar and insulin. 

For example: choose rye or pumpernickel bread over white or whole wheat. Other low glycemic index 

foods: beans, most vegetables, brown rice, apples and pears. 

Keep blood sugar levels regulated throughout the day, by making sure each meal and snack you eat is a combination of protein, healthy fat and carbs. 

For example: spread some almond butter on apple slices. Also, check out this month's recipe below!

Pears have:

More weight below the waist

A waist circumference to hip circumference ratio of 0.8 or less

An increased body fat percentage: for women >31%, for men >25%

 An increased BMI (body mass index)- greater than 24.9 

Pears are at increased risk for certain conditions, including:

Elevated LDL (bad) cholesterol

Gastrointestinal distress

Food sensitivities and allergies 

To help treat or lower their risk of developing these conditions, pears should:

Follow a food plan that focuses on plant-based protein, vegetables and fruits, whole grains and healthy fats.

Consider eliminating foods additives and certain foods that may be causing a reaction. These foods include but are not limited to: gluten-containing grains, dairy, eggs, beef, pork, shellfish, peanuts and refined sugars. 

Healthy Meatless Recipe: 

Maple Pecan Sweet Potato Burgers

(adapted from Nikki Haney )

Creativity meets compassion. This award-winning veggie burger scored Nikki Haney, culinary hero and blogger at The Tolerant Vegan, top honors (and $2000!) in the North Carolina Sweet Potato Commission’s “No More ‘Mallows Recipe Contest.”  Her one-of-a-kind recipe WOWed the judges who voted it #1 in originality, flavor, and texture.

Ingredients:

2 cups peeled, cooked, and mashed sweet potatoes*

1/4 cup uncooked quinoa

3/4 cup water

2 tablespoons vegan butter

2 tablespoons maple syrup

1/8 teaspoon cayenne pepper

1/2 cup dry roasted pecans, chopped**

1 cup chopped kale

1/2 teaspoon sea salt (plus a sprinkle for the onion topping)

1 Vidalia onion, roughly chopped

sprinkle of fresh ground black pepper

4 buns of your choice.

*Microwave or bake sweet potatoes until soft, then remove skin and mash with a fork.

**If pecans aren’t already roasted, roast them by spreading them on a baking sheet and baking for 5 minutes at 350°F .

Directions:

Preheat oven to 400°F .

Bring water and quinoa to a boil in a small saucepan. Reduce heat to simmer and cover the saucepan, allowing the quinoa to cook for 8-10 minutes. Check the quinoa every couple of minutes since stove temperatures vary. It’s done when the water is almost gone and the quinoa appears to be nearly transparent.

Remove the quinoa from the stove and allow to sit covered for 5 minutes.

In a separate saucepan, mix 1 tablespoon melted vegan butter with 1 tablespoon maple syrup and the cayenne pepper. Mix into mashed sweet potatoes.

Then add and stir in the cooked quinoa, pecans, kale and sea salt.

Form the mixture into four patties and place on a baking sheet.

Bake for 45 minutes, turning once at the halfway point.

Onion Topping: In a skillet over medium heat, melt remaining 1 tablespoon of vegan butter. Add chopped onion. Sprinkle with sea salt and fresh ground black pepper. Cook for 12 minutes, stirring occasionally. Reduce heat to low and pour in the remaining 1 tablespoon of maple syrup. Stir continuously for 3 more minutes. Remove from heat and spoon over the burgers once they have finished baking.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: Meat Me Halfway

The average American's diet contains too many solid fats, saturated fats and bad cholesterols, which are all found in animal products. Experts therefore recommend limiting total meat intake to two, 3 ounce servings a day or less (3 ounces is about the size and width of a deck of cards, or the palm of your hand).

Aim to eat less meat this week. Have a Meatless Monday, skip sausage and bacon at breakfast, or cut your lunch and dinner portions in half. Remember that you can easily stay full (and cut fat and calories) by filling the space on your plate with fruits, vegetables, beans and whole grains.

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 Shaklee? Take a look at products available here!
Make sure to follow me on Twitter @lq_wellness

"One should eat to live, not live to eat."   ~ Moliere ~

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

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

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

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

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

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

Meatless One Day A Week/Bok Choy Tempeh Tacos

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

Summer’s Health Bounty: Green Beans

The folklore. Green beans and other shell beans, or “common beans,” are traced to a common ancestor in Peru. The beans traveled through South and Central America via migrating Indian tribes and then to Europe by way of Spanish explorers home from the New World. Once rare and expensive, the slender vegetable became more widespread around the 19th century, first appearing in French cuisine. They are known by the French as haricots verts, which translates literally to “green beans,” and also are commonly called string beans and snap beans.

The facts. Identified by the same scientific name (Phaseolus vulgaris) as other shell beans, such as black beans, pintos and kidneys, green beans are unique in that they are picked very young, when the inner beans are just forming in the pod, and they are typically eaten fresh with the pod, rather than from a dried form. Green beans are rich in a diverse supply of antioxidant nutrients, including flavonoids and carotenoids, as well as vitamins C and A. One cup of cooked green beans packs 20 percent of the Daily Value (DV) of vitamin C, 17% DV of vitamin A, and 25% DV of bone healthy vitamin K—all in just 44 calories.

The findings. Though red and yellow vegetables are most associated with health-promoting carotenoid pigments, green beans also belong to those ranks. A study in the February 13, 2009 American Journal of Applied Sciences identified the presence of the carotenoids neoxanthin, violaxanthin, lutein, and beta carotene in green beans. Antioxidant and anti-inflammatory properties of green beans have been highlighted in studies such as the June 24, 2010 Journal of Agricultural and Food Chemistry. Green beans also are a good source of absorbable dietary silicon, an important mineral in connective tissue and bone health, according to the September 2009 British Journal of Nutrition.

The finer points. Green beans are at their best all summer long—May to October—though they’re available fresh, frozen and canned year round. Pick through a selection at a farmers market or open store bin to choose those that are the most vibrant green color, with no browning or bruises, smooth to the touch, and firm to ensure a fresh “snap.” Refrigerate them unwashed in a plastic bag up to seven days. Boiling and steaming retains the best color and flavor, though they may also be roasted, sautéed or served raw as a snack or appetizer.

Healthy Meatless Recipe : Bok Choy Tempeh Tacos

                              ( adapted from Kristy at Keepin' It Kind )

Ingredients:

For the tempeh filling: 

½ cup vegetable broth
¼ cup Bragg Liquid Aminos (or soy sauce or tamari)
2 cloves garlic, minced
1 Tablespoon balsamic vinegar
1 tsp liquid smoke
1 tsp Sriracha sauce (hot sauce)
2 tsp dried basil
1 tsp cumin
½ tsp paprika
1 8-oz. package of tempeh, broken into small chunks

For the rest of the taco: 

3 small bunches of baby bok choy (about 2 cups)
½ red bell pepper, thinly sliced
1 carrot, grated
1-2 T sesame seeds
8 taco shells (your favorite)

Directions:

1. Marinate tempeh: Combine all the liquid ingredients and spices in a shallow bowl, then add the broken up chunks of tempeh.  Make sure all the pieces are mostly covered with marinade.  You may need to add a bit more vegetable broth or water.  Refrigerate and let marinate for at least 1 hour.
2. Heat a large shallow saucepan over medium heat for about 1 minute.  Add the tempeh along with the marinade and the bell pepper and sauté for about 10 minutes until most of the liquid is gone.  If it gets too dry and starts sticking, lower the heat and add a little vegetable broth to deglaze.
3. Once the liquid is mostly gone and the tempeh is tender, lower the heat to medium low and add the bok choy and the carrots.  Continue to sauté until bok choy just starts to wilt.   Remove from heat and mix in the sesame seeds.
4. Load up your prepared taco shells.  About 1/2 - 3/4 cup in each taco shell.
   
   Notes: Serve warm with some avocado or guacamole, or perhaps some peasemole.  

PEASAMOLE

Ingredients:

• 1 ½ cups frozen peas, defrosted
• 1 T + 1 tsp olive oil
• 1 T lime juice
• 1/2 tsp cumin
• ½ tsp garlic powder
• ¼ tsp paprika
• 1/8 tsp cayenne pepper
• 2 T onion, finely diced
• 2 T sun-dried tomatoes
• salt and pepper to taste

Instructions:

• Combine the first seven ingredients in a food processor, and process until mostly smooth.  Add the onion and sun-dried tomatoes, and pulse a few times.  Add salt and pepper if necessary.  Refrigerate 1 hour before serving.

Enjoy and Bon Appetit! 

Healthy Week Motivator: Be A Buzz Kill

Most of us see nothing wrong with our morning cup of coffee, but excessive caffeine can have a negative impact, especially if you’re already stressed. Caffeine increases your blood pressure, heart rate and adrenaline levels, making stressful situations seem and feel worse than they actually are!

This week, try reducing your caffeine consumption, especially if you know you have a stressful day ahead. Replace your usual fix with extra sleep at night and more water throughout the day. 

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

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

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

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

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

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

Have a great week everyone and remember a better tomorrow starts with what you eat today!

  

 

Do you have a 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

 

" No matter how  slow you go, you are still lapping everyone on the couch."

                                      ~ Sparkpeople.com ~