Meatless Monday: The Rocket: Spicy, Green Arugula Takes Off

One Step At a Time...

You Can Go Meatless

For All Three Meals

The folklore. Arugula dates back to Roman times, but it wasn’t until the 90s that this peppery green established itself in high-end U.S. restaurants during the Mediterranean food wave. Grown for its deep green leaves, as well as the seed which flavors oils, arugula is commonly served in a salad of mixed greens. Incidentally, argula—also known as rocket, roquette, rugula and rucola—was thought to have aphrodisiac qualities.

The facts. Nutritionally, this rocket shoots for the stars. Aromatic and peppery, with a slight mustard-like flavor, arugula (Eruca sativa) is part of the Brassica family, which includes broccoli, cabbages and mustards, thought to be cancer-preventive. In keeping with its healthy lineage, arugula has the nutrient punch of both its cruciferous relatives and leafy green vegetables. It is rich in vitamins A, C and K, folate and calcium, and is very low in calories. A one-cup serving provides 28 percent of the daily value (% DV, daily recommendation based on 2,000 calories per day) of vitamin K, which is important for blood-clotting, and 10% DV of vitamin A in a mere four calories.

The findings. Arugula’s natural phytonutrients, called indoles, appear to alter favorably estrogen metabolism, thus potentially reducing the risk of breast cancer. Arugula is high in flavonoids, which have been shown in test tube and animal research to possess anti-carcinogenic activity, as well as antioxidant, anti-inflammatory and antiviral effects. Beta carotene, lutein and zeaxanthin—arugula’s carotenoids—are powerful antioxidants that are important for health. Lutein and zeaxanthin have been found to reduce the risk of age-related macular degeneration, while beta carotene is protective against sun damage. The antioxidant properties of arugula extract showed protective and anti-ulcer activities against gastric lesions in an animal study published in the April 2009 World Journal of Gastroenterology.

The finer points. The popularity of arugula unleashed the variety now available in the marketplace. Choose wild arugula, baby arugula, micro-arugula, or standard arugula, depending on the boldness of flavor desired. Arugula’s untamed bite pairs well with other fresh greens, and its spice is a good foil to many ingredients like goat cheese, citrus and nuts. It’s a natural on sandwiches, with pasta or eggs, and sautéed with vegetables. Give this long-known staple of Italian cuisine a try, and see how easily this rocket charms.

Healthy Meatless Recipe:

Pizza Quinoa Casserole {Veggie Supreme}

(Adapted from The Garden Grazer)

Ingredients:

• 1 1/2 cups dry quinoa
• 1 medium onion
• 1 green bell pepper
• 8 oz. sliced mushrooms
• 3 roma tomatoes
• 1 cup fresh spinach
• 3 cloves garlic
• 15 oz. can tomato sauce (or less to taste)
• 1 cup shredded mozzarella (or dairy-free cheese)
• 1 tsp. basil
• 1/2 tsp. oregano
• Salt

Directions:

• Preheat oven to 375.
• Rinse and cook quinoa: add 3 cups water and quinoa in a saucepan. Bring to a boil, cover, reduce heat, and simmer for 15-20 minutes or until water is absorbed.
• Meanwhile, chop onion, green pepper, tomatoes, and mince garlic.
• In a skillet over medium heat, saute onion, green pepper, and mushrooms with salt for about 10 minutes or until softened.
• Add garlic, stir, and heat for 1 more minute.
• When quinoa is cooked, place it in a large mixing bowl. Add tomato sauce, tomatoes, spinach, mozzarella, sauteed vegetables (any excess liquid removed), basil, and oregano. Stir to combine.
• Spread mixture into a lightly sprayed 9x13 inch dish and gently press down. Top with a light sprinkle of cheese.
• Bake for 20-25 minutes.
  
  
  
  
  

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Top Ten Tips To Relax Your Body This Week

Moderate exercise can reduce the harmful effects of chronic stress. The more physically fit you are, the better you will be able to handle stressful situations.

Sleep gives you the recovery time needed for your busy life. It provides time for your mind and body to recharge.

Active relaxation involves deliberately identifying tension and working to relieve it. Whether it is practicing yoga, meditation or some simple deep breathing techniques, learning to relax your body can be extremely useful in de-stressing.

Passive relaxation involves activities that relax your mind and body such as taking a hot bath, listening to music, reading a book, or enjoying a hobby such as knitting or fishing.

Social support. Connect with a trusted friend or family member with whom you can talk during stressful or difficult times. Don’t forget to offer your shoulder and listening ear to them as well.

Laughter is often referred to as “inner jogging” and is a great tool for fighting stress. Rent a funny movie, read a humorous book, or call that friend who always makes you laugh.

Time management. Organize your tasks efficiently at work and home. Doing one or two loads of laundry every day rather than saving it all for your day off, and writing a realistic “to-do” list each morning can help manage your time effectively.

Clear the clutter in your house and work space. Clutter creates opportunities for stress to creep in, like those times when you can’t find your keys or an important document. Create a plan to regularly throw away, recycle or donate unused and unnecessary belongings.

Life balance. Life involves much more than getting through the day. Make time to play, dream, think, and spend time with loved ones. You need to have some fun in addition to working and taking care of your various commitments.

Be realistic. We often put pressure on ourselves to do it all—for our families, jobs, communities, churches, etc. For most of us, something has to give. Be realistic with yourself and your expectations; don’t expect to accomplish more than is logical and reasonable.

Remember Green Goes With Everything

Five Green Hot Tips

(Courtesy of Sloan Barnett)

1. Open your windows once a day when the outside temperature is comfortable.
2. Change your cleaning products to safe, natural,environmentally green.
3. When buying new things for your home, focus on green products, especially mattresses and carpets.
4. Switch to a green dry cleaner, or at a minimum take the plastic bags off before you bring them back into your home.
5. Buy a good quality air filtration system... either for the house or your most important rooms.

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

“Tension is who you think you should be.Relaxation is who you are.”

~ Chinese Proverb ~

Meatless Monday: Dive Into Sea Vegetables For Health

One Step At a Time...

You Can Go Meatless

For All Three Meals

Seaweed, algae, sea vegetables—no matter what you call them, these plants from the sea have been a delicious, nutritious part of our diet for centuries. Grown in the mineral-dense environment of the sea, they are packed with nutrients such as iodine, iron, zinc, magnesium, manganese, potassium, calcium, and phytochemicals. There are hundreds of varieties of sea vegetables, each with a unique nutritional composition—and all are nutrition powerhouses with few calories.

Seaworthy nutrients. Seaweed is an especially rich source of iodine, which is required for proper thyroid function. Because iodine levels in vegetables and the soil in which they are grown varies greatly, seaweed can be an important source of this crucial nutrient. Just two tablespoons can contain an entire day’s worth of iodine.

Most sea vegetables have significant amounts of the coagulant vitamin K and non-heme (plant-based) iron, which is required for energy transport in the blood. (Note: if you are taking a blood thinner, you need to be careful about fluctuations in vitamin K intake.) These vegetables from the sea also contain measurable amounts of carotenoids and flavonoids often associated with “superfoods,” such as blueberries, green tea, and chocolate. Consumption of these phytonutrients may reduce the risk for heart disease and some cancers.

Certain seaweed, especially those that are brown, like kombu, contain the unique compound fucoidan, a starch-like molecule with strong antioxidant properties.

Sea vegetables in the kitchen. Sea vegetables are popular as a dietary supplement—in pill or powder form—but there’s no reason to take a pill when you can easily eat the whole-food version, which is always better for you. A simple start is to add them to soup or sprinkle the flakes on Asian dishes.

There are many kinds of seaweed—typically available in dried form—with an enormous variety of tastes and textures. Look for sea vegetables in supermarkets, Asian markets, and online.

Healthy Meatless Recipe:

Black Bean and Quinoa Enchilada Bake

( Adapted twopeasandtheirpod.com)

Happy Cinco de Mayo Day!This Black Bean and Quinoa Enchilada Bake is SO So good! I guarantee it will be a regular at your house!

Ingredients:

• 1 cup uncooked quinoa, rinsed
• 2 cups water
• 1 tablespoon olive oil
• 
1 small onion, diced
• 3 cloves garlic, minced
• 1 jalapeño, seeds and ribs removed,diced
• 1 red pepper, seeds removed, diced
• 1 orange pepper, seeds removed, diced
• 1 cup corn frozen kernels
• Juice of 1 small lime
• 1 teaspoon ground cumin
• 1 tablespoon chili powder
• 1/3 cup chopped cilantro
• Salt and pepper, to taste
• 2 (15 oz) cans black beans, drained and rinsed
• 2 cups red enchilada sauce
• 2 cups shredded Mexican cheese
• Toppings: Sliced green onions, avocado slices, sour cream, optional

Directions:

1. Preheat the oven to 350 degrees F. Grease a 9x13 baking dish with cooking spray and set aside.

2. Add quinoa and water to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork. Cover quinoa and set aside.

3. In a large skillet, heat the tablespoon of olive oil over medium-high heat. Add the onion, garlic, and jalapeño. Sauté until softened, about 5 minutes. Add in the peppers and corn. Cook for about 3-4 minutes. Add the lime juice, cumin, chili powder, and cilantro. Stir to combine. Season with salt and pepper, to taste.

4. In a large bowl, add the cooked quinoa and black beans. Add the sautéed vegetable mixture and stir to combine. Pour in the enchilada sauce and stir. Add 1/2 cup shredded cheese.

5.Pour the black bean and quinoa mixture into the prepared baking dish. Top with remaining shredded cheese. Cover the pan with foil. Bake for 20 minutes, then remove foil. Bake an additional 10 minutes, or until the cheese is melted and edges are bubbling. Remove from the oven, and let cool for 10 minutes. Garnish with toppings, if desired. Serve warm.

Note-this recipe freezes well! Serves 8 – 10.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Remember To Take TimeTo De Stress

When stress becomes continuous as it has for so many of us, and we don’t have the opportunity to relax and recover from the physical and emotional response to stress, it can have a harmful effect on our bodies. It often is a contributing factor in depression, heart disease, and cancer; and stress increases the likelihood of addictive behaviors such as alcohol and drug use.

The good news is that just as our bodies automatically experience a stress response, we can also experience a relaxation response. This triggers the body’s ability to enter a state of relaxation resulting in slowed metabolism and breathing, lowered blood pressure and heart rate, and less active brain waves. The “relaxation response” reverses the impact of stress; it is the “anti” stress response.

Remember Green Goes With Everything

The Plain Green Truth

Our children are getting sicker at alarming rates.One leading toxicologist says we are conducting a vast toxicology experiment on our children with tens of thousands of new chemicals that have recently come on the market, many of which are now even found in fetal blood.

You can make better choices about what your children eat, what they eat from,what they play with, what they wear,what they sleep on, and what you use to wash them,brush them and protect them.Contact LQ Wellness for better, natural choices for you and your families. Let's stop making our families guinea pigs and making them sicker each day.

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

“How beautiful it is to do nothing, and then to rest afterward.”

~ Spanish Proverb ~

Meatless Monday: What is a Flexitarian Diet?

One Step At a Time...

You Can Go Meatless

For All Three Meals

Sample a Semi-Vegetarian Lifestyle with a Flexitarian Diet

Q. What does it mean to be a flexitarian, and is it a good thing?

A. Today’s buzzword is flexibility, which also applies to eating styles. A flexitarian is someone who is a flexible vegetarian or a semi-vegetarian, one who limits animal protein intake without giving it up completely. This lifestyle is becoming more popular as people become more health-conscious, as well as eco-conscious, considering that livestock production is responsible for an estimated 18 percent of greenhouse gas emissions.

The best of both worlds. The debate about whether the vegetarian way is the healthiest way to live rages on. In a study published in the April 2006 issue of Nutrition Reviews, vegetarians were found to have a lower body weight, and also reduced risk of hypertension, cancer and diabetes. In contrast, some evidence suggests that vegetarianism may be linked with increased risk of osteoporosis. Vegetarians, especially vegans, were found to have lower bone mineral density than non-vegetarians, according to a study in the October 2009 American Journal of Clinical Nutrition. It can be challenging for vegetarians and vegans to get important nutrients such as protein, iron, zinc, vitamin B12 and omega-3 fatty acids. The flexitarian diet is one way to marry the benefits of eating less meat and more plant-based foods.

Sampling flexitarianism. If you’d like to give this lifestyle a try, take the advice of Dawn Jackson Blatner, R.D., L.D.N., dietitian and author of The Flexitarian Diet (McGraw-Hill, 2008.) Start by going for your own flexible eating level. If you’re a beginner, you might want to go meatless only two days per week; more advanced flexitarians might enjoy up to four meatless days per week. The key to flexitarian success is to consider meat as a condiment in your dishes, not as the main event. And it’s not just about what you don’t eat, it’s about what you do eat—a variety of healthy plant foods such as whole grains, seeds, nuts, fruits and vegetables. Blatner’s book also includes delicious vegetarian recipes to put flavor and appeal into meatless meals. Remember, whatever diet you decide to follow—whether it’s vegetarian, flexitarian or omnivorous—make sure that it’s well-balanced and provides good sources from all of the major food groups: protein (meat, legumes, nuts, seeds, soy foods), dairy (or high-calcium foods), whole grains, fruits and vegetables.

Healthy Meatless Recipe:

Delicious Black Bean Burritos

(Courtesy of Jessie )

Ingredients:

• 4 (10 inch) flour tortilla
• ¼ cup canola oil
• 2 small onions chopped
• 1 red bell pepper, chopped
• 2 garlic cloves, minced
• 2 (15 ounce ) cans black beans, rinsed and drained
• 2 teaspoons minced jalapeno peppers
• 6 ounces cream cheese
• 1 teaspoon salt
• ¼ cup chopped fresh cilantro

Directions:

1. Wrap tortillas in foil and place in preheated 350 degree oven. Bake for 15 minutes or until heated through.
2. Heat oil in a 10 inch skillet over medium heat. Place onion, bell pepper, garlic, and jalapenos in skillet, cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring.
3. Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes stirring occasionally. Stir cilantro into mixture.
4. Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.
5. Serve with your favorite tossed green salad.
   
   
   
   
   

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Resolve Emotional Issues

Many if not all of us have unresolved emotional issues from sometime in our lives. Working through these issues can help reduce the impact they will have on your physical health. Seeing a therapist or counselor is one way to bring emotional issues to resolution. Some other ways include breath work (such as yoga breathing), meditation, prayer, journaling and visualization.

To help prevent unresolved emotional issues from having an impact on your physical health, take the time to address them. Making your emotional health as much a priority as your physical health will serve you well in the long run. Your relationships will benefit and you’ll be healthier and happier.

Remember Green Goes With Everything

Clean Conscience

Are you poisoning your home?

Fact:of all injuries to young children caused by cleaning products, exposure to chlorine bleach is the most common.

Fact:The most common types of injury from bleach and other cleaning products are poisoning ( 68.4% ), chemical burn (15 % ), and skin/eye irritation ( 10.4% ).

Fact: According to the American Association of Poison Control centers, bleach is responsible for more than 38,000 reported poisonings per year.

Fact: As many people die from chlorine bleach poisoning as from rattlesnake and spider bites combined.

For a safe alternative for you and your family click here.

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

“Wisdom is nothing more than healed pain.”

~ Robert Gary Lee ~

Meatless Monday: Squeezing In Fruits and Vegetables

One Step At a Time...

You Can Go Meatless

For All Three Meals

When you were a young, your Mother probably struggled to get you to eat enough fruits and vegetables. Now that you're grown up, you may be struggling to follow through on Mom's advice on your own.

Fruits and vegetables are loaded with vitamins, fiber, and antioxidants, yet many adult women find it a chore to eat the recommended amount of five to nine servings every day. It's especially challenging with today's stressful lifestyles that juggle careers with motherhood, but by following just a few of these tips you'll go a long way towards reaching your daily quota:

Make it a habit to include fruit or vegetables with breakfast, and you'll be getting a head start on your daily intake right away. Add veggies to your omelet and berries or banana slices to your cereal or pancakes, or try a smoothie made with yogurt and fruit.

Have fruit or vegetables as a snack, and pair them with something else to make them easier to consume. Carrots, cucumbers, and red pepper slices go great with hummus, and fruit is a natural match for cheese.

Have a vegetable-based soup with your lunchtime sandwich instead of chips. Soup provides one of the tastiest ways to eat your veggies, and the varieties available are endless, so you're sure to find a favorite that provides you with a full serving.

An 8-ounce glass of vegetable or fruit juice counts as a serving. Just be sure to check the label to make sure it contains 100 percent juice, rather than a small percentage added to high fructose corn syrup and water. V8's V-Fusion beverages contain nothing but juice and fruit and vegetable products with no added sweeteners. Or consider buying a good quality juicer, and have fun creating your own tasty combinations.

Eat a fruity dessert. Traditional pies are high in calories and fat, but fruit tarts and cobblers provide the same taste for fewer calories. For simpler desserts, make your own chunky applesauce; try grilled fruit kabobs made of sliced pineapple and bananas; or drizzle cut figs with honey and crumbled Gorgonzola cheese.

Food manufacturers are jumping on the healthy snack bandwagon by incorporating real fruit and vegetables into their products, so keep an eye out for them when you go grocery shopping. Some breakfast cereals contain dehydrated fruit such as bananas and strawberries, and Frito-Lay's Flat Earth product line of snack chips provide a half serving of produce in every ounce.

Pick your own fruit when it's in season. Not only is apple, strawberry or blueberry picking a fun activity (especially with the family), but you'll also be more motivated to use up the fruit right away.Try a fruit or vegetable you've never tasted before, and you may discover it's something you can't get enough of. Pomegranates and figs usually come into season in the fall, and unusual tropical fruits start appearing in your supermarket in the winter.

Buying fresh produce when it's in season such as squash during the autumn months means you'll enjoy them when they're at their tastiest.The key is to get so used to eating fruits and vegetables as part of a daily diet that you couldn't imagine meals without them. You will thank your Mother... and your body will thank you!

Healthy Meatless Recipe:

Eggplant Parmesan Quinoa Casserole

(Adapted from The Iron You)

Ingredients:

• 2 cups cooked quinoa (you’ll need about 1 cup of uncooked quinoa)
• 1 medium onion, finely chopped
• 1 large eggplant (about 1 lb), cubed
• 2 cloves garlic, minced
• a handful of fresh basil leaves, chopped
• 1 29 oz (good tasting or your own) tomato sauce
• 1 tablespoon olive oil
• 2 teaspoons fine grain sea salt
• ½ teaspoon ground black pepper
• ½ teaspoon red pepper flakes (optional) 
• 1 cup Parmesan cheese, grated*
• ½ cup Romano cheese, grated*
  *Vegans: sub this with vegan cheese

Directions:

• Preheat oven to 375°F and lightly grease a 8x8 baking dish.
• Fill a large bowl with cold water, add one teaspoon of sea salt and stir until it dissolves completely. Place eggplant cubes into the water and let sit for 20 minutes to draw out the bitterness.
• Drain the eggplant cubes and pat them dry.
• Heat olive oil in a large non-stick pan (or skillet) over medium-high heat. Add onion, garlic, and ½ teaspoon of sea salt and saute’ for 6 to 7 minutes, or until onions are translucent.
• Add eggplant cubes and saute’ for 10 minutes, stirring frequently, making sure that the eggplant doesn’t stick to the bottom of the pan.
• Add tomato sauce, basil and ½ teaspoon of sea salt, turn the heat to low, cover with a lid and cook for 25 to 30 minutes.
• In the meantime, in another dry non-stick pan (or skillet) over medium-high heat, toast quinoa with red pepper flakes, black pepper and a pinch of salt for 2 minutes. Set aside.
• In a large bowl combine quinoa, eggplant sauce and ½ cup of Parmesan cheese.
• Transfer quinoa mixture to baking dish, top with remaining Parmesan and Romano cheeses.
• Bake for 25 to 30 minutes and then turn the broiler on and broil for 1 to 2 minutes and carefully brown the top.
• Remove for the over and top with fresh oregano leaves (or basil ribbons). Allow to sit 10 minutes and then serve.
• Serves 6 and this casserole will be better the next day or even the day after that.
  
  
  

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Talk It Out

Although it can be hard to discuss stressful situations, keeping perspective and coming up with potential solutions is an important part of remaining calm and moving forward.

Friends or coworkers - who are often facing similar issues or have advice from past experiences - can provide the perfect support system to help you do just that.

If you feel stressed this week, ask friends or family to lend an ear. They may be able to offer insight that you wouldn’t have seen otherwise.

Remember Green Goes With Everything

Let's Do Fall House Cleaning

Let's get every nook and cranny spick-and-span for winter. And let's make sure you do it right with products that are SAFE, especially around your little ones. Powerful against even the most stubborn dirt; Green for the planet; and Smart on your wallet. In other words,let's try Shaklee's Get Clean products.

Get Clean: Safe for you, your home, and your planet. To learn more click here.

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

“As I see it, every day you do one of two things:

build health or produce disease in yourself.”

~Adelle Davis~