Meatless Monday: Reasons for Going Meatless One Day A Week

One Step At a Time...

You Can Go Meatless

For All Three Meals

The growing campaign for Meatless Monday encourages people to increase their intake of fruits, vegetables, whole grains, and legumes. Healthy related individuals are embracing it as a tool to promote healthful eating patterns.

What do Oprah Winfrey, Michael Pollan, and Mario Batali have in common? They’ve all jumped on the Meatless Monday bandwagon. Hospitals, colleges, restaurants, magazines, foodservice companies, workplaces, and entire communities are pledging their support for the program, too.

What’s Meatless Monday all about for those of you who are new to this principle. It’s a nonprofit initiative of The Monday Campaigns, which is developed in association with the Johns Hopkins’ Bloomberg School of Public Health, with a simple message: By cutting out meat once per week, you can improve your health and reduce your carbon footprint. The initiative provides information and recipes to help people start each week with healthful, eco-friendly, meat-free alternatives.

Allison Righter, MSPH, RD, who coordinates the Meatless Monday science advisory at the Center for a Livable Future (CLF), reports that Meatless Monday began in 2003 in response to the release of the Healthy People 2010 report, which included goals to reduce dietary saturated fat by 15%. “Since saturated fat primarily comes from meat and animal products and since one day a week is just under 15% of the week, Meatless Monday was a practical method for helping people to meet those goals. Reducing meat consumption also has many other benefits, such as lowering the environmental burden of industrial food animal production, which is a major focus of CLF’s research,” Righter says.

Benefits Of Eating Meatless One Day Each Week

There is growing support for adopting a more plant-based diet, even in the 2010 Dietary Guidelines for Americans, which offer the general recommendation to eat a plant-based diet that focuses on consuming vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds with moderate amounts of lean meats, poultry, eggs, and dairy.

A paper published by the Academy of Nutrition and Dietetics concluded that a plant-based, vegetarian dietary pattern is completely healthful and nutritionally adequate for people throughout all stages of life and that it has several health advantages, including lower blood cholesterol and pressure levels and lower risk of heart disease, hypertension, and type 2 diabetes.

Semivegetarian, lacto-vegetarian, and vegan women have a lower risk of overweight and obesity than do omnivorous women, according to data from 55,459 healthy women participating in the Swedish Mammography Cohort, suggesting that advice to consume more plant foods and less animal products may help individuals control their weight.

In a recent study, Harvard researchers linked high processed-meat intake to a 42% higher risk of coronary heart disease. Data from the Health Professionals Follow-Up Study, which included more than 440,000 participants, revealed that eating a daily 100-g serving of red meat was linked with a 19% increased risk of developing type 2 diabetes, and eating a daily 50-g serving of processed meat was associated with a 51% greater risk.

The NIH-AARP Diet and Health Study, which included more than 500,000 men and women, found a significantly higher risk of cancers of the colorectum, esophagus, lung, and liver associated with red meat intake; an increased risk of colorectal and lung cancer was associated with higher intake of processed meat; and red and processed meat intake was associated with cancer mortality.

The Meatless Monday message helps people ease into the concept of decreasing animal intake by selecting just one day per week to go meatless. The Meatless Movement is not asking people to cut out meat from the diet totally. It is all about moderation; it’s one simple tool to help people incorporate healthier—and also more environmentally sustainable—alternatives to meat into their diets just one day each week. It’s a platform to introduce new and often overlooked foods, and ideally this will trickle over into other days of the week and ultimately translate into healthier eating habits and dietary patterns over time.

The health benefits associated with vegetarianism go beyond simply having better eating habits. People who have been following a traditional vegetarian diet for many years may be healthier because they also tend to avoid or use less alcohol, caffeine and refined foods. They also tend to have other positive lifestyle habits including being more physically active, having less stressful lifestyles and being non-smokers.
The Meatless Monday movement has grown dramatically in the past two years.Meatless Monday also is growing with schools, colleges, food distributors, worksite wellness programs, and insurance companies. Meatless Mondays are being seen in communities, such as in Raleigh-Durham [North Carolina] and Aspen, Colorado, where community organizers go around and get schools, media, and events to support a community-wide endeavor. Meatless Monday can provide an opportunity for people to try new healthy recipes and new foods.
Start 2015 off by encouraging your family, friends and coworkers to jump on the Meatless Monday bandwagon and encourage all to take the ride for better health.

Healthy Meatless Recipe:

KALE, RED PEPPER AND GOAT CHEESE FRITTATA

(Adapted from Aggie's Kitchen)

This recipe is great when you are in a hurry and forgot to plan dinner. Hopefully, we will all try to eat a little healthier this new year.This frittata is like having breakfast for dinner.

Ingredients:

• 4 eggs
• 1/4 milk
• 1/2 red bell pepper, chopped
• 1 large handful bagged chopped kale, chopped a bit more finely
• 2 ounces goat cheese
• 1 teaspoon of oil

Directions:

1. Preheat your broiler (use low if you have the option).
2. Add 1 teaspoon of oil to oven-proof 10 1/2 inch nonstick skillet, over medium heat. Add chopped red pepper and kale and saute for 5 minutes until vegetables are soft. Season with salt and pepper.
3. In a bowl, whisk together eggs and milk. Add egg and milk mixture to skillet. Let set for a minute. Using a spatula carefully begin to separate egg mixture from side of the pan, tilting pan while doing this so that egg mixture fills the space. Do this all around pan so that frittata cooks up evenly. Continue to do this until most of egg mixture is spread and only a small layer is left on top.
4. Spread crumbled goat cheese evenly to top of frittata. Place in oven under broiler and let cook for about 3-4 minutes, watching carefully. Let top of frittata cook completely and brown slightly.
5. Carefully (using a mitt!) take skillet out from oven. Let cool down for a couple of minutes. Slide frittata out onto a plate or cutting board and slice into quarters. Serve warm.
6. Serves 2, prep time 15 minutes

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Remember Green Goes with Everything
A Healthier Environment, A Healthier You

We have all heard the saying, “You are what you eat.” But the same can be said of what you drink, what you breathe, and anything else you are exposed to. How healthy your environment is has a direct impact on your physical health, and nowhere is this more apparent than in your own home. One thing in your house that can affect your health is the air quality. On the back labels of many cleaners you will find safety warnings indicating that inhaling fumes from simple use of the product may be hazardous to your lungs. Some of these products include chemicals such as ammonia or chlorine bleach, which have been proven to cause shortness of breath and wheezing. The good news is that keeping your home clean without harming your family or the environment is easier than you might think. Making simple choices like switching products you use daily is just one way that you can create a healthy environment for your family to live in.

Contact LQ Wellness to see how you can create a healthier environment and a healthier you!

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

“If we are creating ourselves all the time, then it is never too late to begin creating the bodies we want instead of the ones we mistakenly assume we are stuck with.”

~Deepak Chopra~

Meatless Monday: Ways To Eat Less Meat

One Step At a Time...

You Can Go Meatless

For All Three Meals

Meat, dairy and high-fat ingredients are often used to add texture and flavor to recipes. Problem is, you might also be adding artery-clogging saturated fat and cholesterol. But eating a plant-based meal doesn’t mean a tasteless one — make these ingredient swaps to create flavorful, filling meals with less (or no) meat and dairy.

Instead of: Beef

Try: Mushrooms

Mushrooms have a firm texture a ton of rich flavor, so they’re a perfect substitute for meat. Use  finely chopped porcini mushrooms for a meat-free bolognese sauce, add sliced mushrooms to chili or stew or use Portabello mushroom as a hamburger substitute.

Instead of: Chicken

Try: Tofu

Firm tofu absorbs whatever flavor you add to the dish and maintains a meat-like texture when cooked in a stir-fry, stew, chili and pasta dishes. Here are 5 ways to use this versatile soy product:

• Roast

Fried tofu is crunchy and delicious, but high-calorie. Roasting can give you the same results without all that fat. The trick is to remove the excess water by draining it well on a paper towel before cooking. Use roasted tofu in sandwiches, salads, soups or Asian-inspired noodle dishes.

• Stir-Fry

Add sliced, cubed or even crumbled extra-firm tofu to stir fry. Use the same paper towel trick from above to help the tofu absorb more flavor.

• Whip

Silken tofu is smooth and creamy –- a totally different tofu experience than the firm varieties. 

• Blend

Silken tofu also makes a mean smoothie. This recipe calls for milk — replace it with soy, almond or rice milk if you don’t drink dairy.

• Grill

Why not toss some tofu steaks on the grill at your next cookout? Serve up grilled pieces topped with pesto or salsa or on toasted rolls with your favorite burger toppings.

Instead of: Cream Sauce

Try: Homemade Plant-Based Sauces and Chunteys

Creamy sauces are a delicious once-in-awhile treat, but choosing more healthful ones for everyday meals will save you a boatload of calories and fat! Try making your own tomato, miso or barbecue sauce. Or, top your main course with a homemade fruit or veggie chutney.

Instead of: Bacon

Try: Smoky Condiments

Bacon isn’t the only way to add smoky flavor to your favorite dishes... try smoked paprika, smoked salt or chipotle peppers (smoked jalapenos.) They’ll add a ton of flavor, but only a few calories!

Instead of: Prosciutto

Try: Toasted Nuts

Instead of topping salads and cooked veggies with prosciutto, creamy dressings or other animal-based ingredients, try a handful of toasted nuts. They add a yummy crunch and a punch of protein to dishes.

Instead of: Milk or Cream

Try: Coconut Milk, Soy Milk or Almond Milk

Fat adds flavor, texture and mouth feel in soups and sauces, but there are many plant-based options to choose from. Try coconut, soy or almond milk in place of dairy milk in soups and sauces. If you’re looking to save calories, opt for the lighter versions.

Instead of: Butter

Try: Nut Oils or Flavored Oils

Butter contains artery clogging saturated fats. Instead, choose from a variety of unsaturated nut oils like peanut, almond or walnut or flavored olive oils like garlic-infused oil.

Instead of: Heavy Cream

Try: Peanut Butter

Besides serving as the star ingredient in a PB&J sandwich, peanut butter can be used in cooking to add texture and creaminess. Dana’s secret ingredient in stir-fry is a spoonful of natural peanut butter and she adds a spoonful of almond butter to seafood soup.

Instead of: Chicken Stock

Try: Vegetable Stock or Juice

Fortify store-bought vegetable stock with spice blends and aromatics that will compliment your dish (Think ginger, garlic and a chile for Asian dishes, or onions, thyme, parsley stems and white wine for a French dish.) Or, make your own. You can also substitute flavorful juices for stock in recipes, like in this Carrot-Ginger Soup.

Instead of: Cheese-Covered Vegetables

Try: Roasted or Braised Vegetables

To add flavor to vegetables without tons of cheese or butter, switch up the cooking technique. Roasting caramelizes vegetables and helps bring out their natural sweetness, while braising hearty vegetables like fennel creates flavor when cooked along with low-calorie stocks and herbs.

Healthy Meatless Recipe:

Crustless Zucchini, Corn and Tomato Quiche with Feta

(Adapted from Cinnamon Spice & Everything Nice)

Zucchini, zucchini is everywhere these summer days! A crustless quiche packed with your favorite summer vegetables and salty bites of feta cheese surrounded by a rich, eggy custard.

This is a refrigerator cleaner! When you find yourself with an overwhelming amount of fresh vegetables threatening to go bad then throw together this quiche! It’s versatile enough that you can use what you have on hand. Most substitutions will work.

Bursting with zucchini, yellow squash, shallots, garlic, red peppers, corn off the cob, tomatoes and three types of herbs this is what happens when a garden collides with a quiche!

Ingredients:

• 2 cups zucchini, cut in 1/3-inch thick cubes
• 2 cups yellow squash, cut in 1/3-inch thick cubes
• coarse salt
• 1 tablespoon olive oil
• 1 cup shallots, thinly sliced
• 1/3 cup red bell peppers, thinly sliced in short strips
• 3 cloves garlic, minced
• fresh cracked black pepper
• 1 cup fresh organic corn off the cob
• 2/3 cup roma tomatoes, diced, seeds and ribs removed
• 1 heaping tablespoon fresh parsley, chopped
• 1 heaping tablespoon fresh basil, chopped
• 1 heaping tablespoon fresh chives, chopped
• 1 teaspoon dill, fresh or dried (not ground)
• 1 cup crumbled feta cheese
• butter, for greasing pan
• 3 eggs
• 3/4 cup heavy cream (light is ok)
• 3/4 cup whole milk
• 2 tablespoons grated parmesan

Directions:

• 2-6 hours ahead of time toss the zucchini and yellow squash together in a large colander set over a bowl with 1/2 teaspoon coarse salt or 1/4 teaspoon fine/table salt to drain excess water. Cover and refrigerate 2-6 hours.
• Heat oil in a large frying pan over medium-low heat and saute shallots, peppers and garlic 5 minutes, stirring often. Season lightly with salt and pepper. Turn off heat and add squash, corn, tomatoes, all the herbs and the feta. Toss well. Taste and season with salt and pepper if needed.
• Preheat oven to 400 degrees F. Butter an 11x8 casserole dish or a deep dish pie pan.
• In a large bowl beat eggs, whisk in heavy cream and whole milk until well combined. Add the vegetable mixture to the prepared dish and spread out evenly. Pour the milk mixture slowly over the entire top. Sprinkle with parmesan cheese.
• Bake 35 - 40 minutes until the center is set. Serve hot or at room temperature.
• Seres 8

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

How Happy Are You?

Who are the happiest people on Earth? The results of a recent Gallup poll on the subject may surprise you. Seven of the ten happiest populations are in Latin America, with Panama, Paraguay, El Salvador and Venezuela in the top four.

So, what makes you happy? A big house? A nice car? Money? Or, do you still search for that authentic happiness—one that fills your soul? Research suggests happiness stems from four main areas of our lives: social relationships, work, satisfaction with self and meaning in life.

This week take a quiet moment and examine your life and see how happy you are.

Remember Green Goes With Everything

Be responsible and get the bleach out of your house. It is the silent killer in your cupboard. Bleach is a common product in many homes. In fact, many people equate the familiar smell of bleach with the smell of “clean”.

Bleach is Caustic. Dangerous. Deadly.

• It's Harmful or fatal if swallowed.
• A child-resistant cap is required on every bottle to keep children from being poisoned.
• Bleach can permanently damage skin.
• Bleach can attack the membranes in your respiratory system, which can lead to permanent lung damage.
• Toxic gas is formed when bleach is mixed with other cleaning products.
• You would never invite a rattlesnake or black widow spider into your home.Yet in the last 10myears, as many people have died from chlorine bleach poisoning as from rattlesnake and spider bites combined.

Isn't it time now to call or contact me for healthy, green alternatives for household bleach?

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

“Happiness is not something ready made. It comes from your own actions.”

~ Dalai Lama ~