Meatless Monday: What A Little Lemon Can Do For You

One Step At a Time...

You Can Go Meatless

For All Three Meals

A Little Lemon Can Help You Trim The Salt

Most good cooks understand the secret of lemons. These citrus fruits are indispensable ingredients in your kitchen, offering a bold array of aromas and flavors: sour, fresh, and zesty. With every squeeze of juice and pinch of zest, lemons can brighten savory dishes, soups, pastas, salads, baked goods, and desserts—all with zero fat and sodium. And the trademark flavor of lemons may have an added nutritional bonus; recent research found that using lemon juice and lemon zest can help decrease the amount of sodium you add to recipes, without sacrificing flavor.

Lemon juice + lemon zest = less salt.

Using lemons instead of salt to flavor dishes can cut sodium as much as 75 percent without compromising taste, according to research by chefs at Johnson & Wales University, which was commissioned by Sunkist. This is good news, since the Dietary Guidelines recommends adults keep sodium levels to less than 2,300 milligrams (mg) per day to reduce the risk of high blood pressure, heart attacks, and strokes. Unfortunately, most Americans consume too much sodium—about 3,400 mg per day. While most of the sodium (about 75 percent) in our diets comes from processed and restaurant foods, it’s still a good idea to cut back on salt during cooking.

Squeezing in flavor.

It’s easy to use lemon to flavor your favorite dishes; just try these tips:

• Don’t automatically add salt to your favorite recipes; instead, season with spices, herbs, and lemon juice and/or zest. Taste the finished product; if it really needs salt, then add a pinch or two.
• Lemon juice and/or zest can brighten salads, dressings, marinades, pasta dishes, casseroles, soups, stews, baked potatoes, baked goods, and fruit desserts.
• To make lemon juice, roll a lemon on a flat surface, slice in half, and squeeze juice (a handheld lemon juicer makes this job easier) into a container or directly over foods. One lemon yields about 2-3 tablespoons of juice.
• To make lemon zest, wash the outer surface of a lemon and use a small grater or zester on the outer, colored surface. One lemon yields about 1 tablespoon of zest.

I can smell the wonderful aroma of lemons already! Just think of all the health benefits of a fresh lemon!

Healthy Meatless Recipe:

Pasta with Zucchini, Tomatoes and Creamy Lemon-Yogurt Sauce

( Courtesy of Rebecca Crump )

Ingredients:

• 8 OUNCES WHOLE WHEAT LINGUINE (OR YOUR PASTA OF CHOICE)

• 1/2 CUP NONFAT PLAIN GREEK YOGURT
• 1/4 CUP GRATED PARMESAN CHEESE
• 1 TEASPOON GRATED LEMON ZEST
• 1/4 TEASPOON SALT
• 1/4 TEASPOON GROUND BLACK PEPPER
• 1 TABLESPOON OLIVE OIL
• 3 MEDIUM (8-OUNCE) ZUCCHINI, CUT INTO THIN STRIPS (3 INCHES LONG AND 3/4 INCH WIDE, LIKE A BIG STICK OF GUM)
• 2 GARLIC CLOVES, THINLY SLICED
• 1/2 PINT GRAPE OR CHERRY TOMATOES, HALVED LENGTHWISE

Directions:

1. Bring a large pot of water to a boil. Add the pasta, and cook about 9 minutes, or according to the package directions. Remove 1/4 cup of the cooking water, and set it aside. Drain the pasta. Set aside.
2. Meanwhile, in a large bowl, stir together the yogurt, Parmesan, lemon zest, and salt and pepper. Set aside.
3. In a large skillet, heat the olive oil over medium-high heat. Add the zucchini, and cook just until wilted, flipping them over occasionally with a spatula. (The zucchini will be soft and somewhat see-through.)
4. Use a spoon or spatula to push the zucchini aside so a space on the bottom of the pan is clear. Add the garlic, and cook for 15 to 30 seconds, until golden but not really brown.
5. Use a spoon or spatula to push the zucchini aside so a space on the bottom of the pan is clear. Add the garlic, and cook for 15 to 30 seconds, until golden but not really brown.
6. Stir in the tomatoes and cook until softened, about 2 minutes.
7. Transfer the zucchini mixture to the yogurt mixture, and stir to combine. Add the drained linguine, and toss gently to combine. Add the reserved pasta cooking water a tablespoon at a time, if necessary, to thin it. Divide among four bowls and serve.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Simple Ways to De-Stress You

Remember Green Goes with Everything

Dangers of Household Cleaners

What are you accomplishing when you clean your home, your laundry, etc.? What are you doing to the quality of the air you breathe in your home, your sanctuary from the outside world? What is left behind on your floors, your laundry, etc. after they have been “cleaned”. Are there safe, non-toxic alternatives that can do the job? Yes, there are; please watch the following video where Oprah discussed the dangers and see for your self. Then ask yourself – how many loaded guns are in your home?

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

“Treat yourself and others with kindness when you eat, exercise, play, work, love, and everything else.

~ Dr. Wayne Dyer ~

Meatless Monday: Having Fun Eating Your Daily Servings of Fruits

One Step At a Time...

You Can Go Meatless

For All Three Meals

Don't Fear Exotic Fruits

Fruits comes in all shapes, sizes, colors, flavors, and textures. While there are so many fruits you may be able to grow in your own backyard, such as apples, strawberries and grapes, more exotic varieties are becoming increasingly available. Let these three fruits: dragon fruit, cherimoya, and rambutan offer a world of delicious, nutritious discovery.

Dragon Fruit

It doesn’t really breathe fire, so don’t let this beautiful fruit with deep pink flame-like “leaves” scare you. Cut open a dragon fruit and you will find sweet, crunchy, white flesh, dotted with tiny edible seeds, that tastes like a cross between kiwi and pear. Native to Thailand, dragon fruit is now grown in Southeast Asia, Mexico, Central and South America, and Israel. Actually a type of cactus, dragon fruit is packed with nutrients. High in fiber, vitamin C and B vitamins, plus phosphorus, calcium and a healthy dose of antioxidants, this tropical fruit is a worthy addition to your fruit repertoire.

Look for fruits with a bright, even color. A few blotches are normal, but too many means the fruit may be over-ripe. Avoid fruits with dry brown stems or brown tips on the “leaves”. When you press the skin with your thumb, the flesh should give just a little. To prepare, cut the fruit in half through the stem end, then scoop the flesh out with a spoon (remove all traces of skin, as it’s not edible.) High water content makes dragon fruit good for mixing in exotic tropical drinks and smoothies. Or pair it with other tropical fruits like mango and pineapple for a fruit salad or a lightly grilled kabob.

Cherimoya

What could be bad about a fruit with a fragrance so sweet you can tell it’s ripe even from a distance? In the case of cherimoya, nothing. Native to the tropical forests of South America, this greenish-yellow, cone-shaped fruit has a sweet, creamy pulp with smooth black seeds. It contains a good amount of fiber and an impressive list of nutrients. This fragrant fruit is loaded with antioxidants (including vitamin C) and B vitamins, especially B6. Plus, it has lots of minerals, including potassium, magnesium, copper, iron and manganese.

The skin of a ripe cherimoya should be greenish-yellow to light brown, without blemishes. When you press gently, the flesh should just yield. Keep unripe fruit at room temperature, and eat ripe fruit immediately. Wash, pat dry, cut lengthwise, and scoop the flesh out with a spoon. After removing the seeds, eat as is, or purée to mix into fruit salad or as an ice-cream topping. Mix chunks with mangos, jalapenos, red onions and cilantro for a fruity salsa, or warm slices and sprinkle with cinnamon.

Rambutan

The name rambutan comes from the Malay word for “hairy”. It’s an appropriate name for this bright red little fruit that has a rind covered in soft hair-like spines. Grown in Southeast Asia and Puerto Rico, this lychee-like fruit has a natural sweet and sour effect that comes from a balance of acids and sugars. About 59 calories each, the two-to-three-inch round or oval fruits are packed with nutrients, including calcium, magnesium, potassium, phosphorus, vitamin C, niacin, iron, and even some protein.

For most varieties, ripe rambutan will be bright red. The tips of the soft spines should have little or no black. To remove the thin rind, cut partway in, then pry the fruit open, as if opening an egg. Watch out for sweet, dripping juice! Once the rind is open, gently squeeze the fruit out. Enjoy the flesh, but don’t eat the bitter central seed. Rambutan is best eaten fresh, but it can also be used in cocktails and tropical fruit salad, or simmered into a simple syrup.

(Courtesy of Judy Thalheimer )

Healthy Meatless Recipe:

Quinoa Black Bean Pumpkin Soup

(Adapted from Avocado Pesto )

Ingredients:

• 1 onion, diced
• 5 cloves garlic, diced
• 1 red chili pepper, diced
• 1 tablespoon olive oil
• 3 cups cubes pumpkin
• 1 teaspoon ground cumin
• ½ teaspoon dried oregano
• ½ teaspoon crushed red pepper flakes
• ½ cup quinoa
• 20 ounce can black beans (rinsed and drained)
• 5 cups vegetable broth
• 2 bay leaves
• For garnish:
• 1 avocado, cubed
• handful cilantro, diced
• 1 lime, cut into wedges

Directions:

1. Heat oil in pan over medium heat and cook onion for a few minutes. Add garlic and red chili pepper and cook until aromatic.
2. Add pumpkin and spices and cook for a couple minutes.
3. Add 2 cups of the vegetable broth and quinoa. Bring a boil and cook for 5 minutes before adding the remaining vegetable broth. Bring to a boil.
4. Add beans and bay leaves. Bring to a boil, reduce heat and simmer for 5-10 minutes.
5. Served garnished with cilantro, avocado and lime juice.
6. Serves 4

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Managing your stress can improve your life in many aspects.

Feeling tense? Reduce stress by showing a smile.

Remember Green Goes with Everything

Clean Baby

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

You know that old saying, “You are what you eat.” It's time you as parents revised it. Because from the moment of conception, your baby is what you eat, too. And drink, And inhale. And put on or against your skin.

When you run out of shampoo, toothpaste, body creams, and sun protection, switch to safer, greener products for your family. If you need help in selecting greener, healthier products contact LQ Wellness.

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

“Personal action is your pathway to success even if it is a little bit at a time!”

~ Catherine Pulsifer ~

Meatless Monday: Be Mindful When You Order Salads In a Restaurant

One Step At a Time...

You Can Go Meatless

For All Three Meals

Lean Green Entrée Salads

When you’re scanning a restaurant menu and see “salad,” you usually think “healthy eating.” A big bed of greens topped with colorful peppers, tomatoes, carrots—of course salads are healthy. But when you toss in cheese, creamy dressings, crunchy bits of bread, and bacon, that so-called healthy restaurant meal can easily become the calorie, fat, and sodium equivalent of a deluxe fast food burger.

That doesn’t mean you have to forego making a meal of salad when you’re eating out—you just need to be aware of the ingredients going into your garden-based meal. As long as you choose appropriately, your salad can be all the things you want it to be: rich in vitamins, minerals, antioxidants, fiber, and lean protein, without high levels of calories, fat, saturated fat, and sodium.

Helpful hints. Keep the following tips in mind and reap all the benefits you desire when choosing a salad over an artery-clogging fast food burger.

Less is best. When it comes to dressing, that is. Just one packet of creamy dressing at a restaurant can easily add more than 150 calories, 15 grams fat, and 500 milligrams sodium. Your best bet is to choose vinegar and oil-based dressings. And keep them on the side, dipping your salad bites into the dressing rather than slathering it over the salad.

Downsize. Many restaurants offer their salads in both whole and half sizes. The petite portion is a great option to let you enjoy a salad and stick to your healthy eating guidelines. Another strategy is to eat half and take the other half home for another meal.

Balance. While choosing a salad made completely of leafy greens and veggies may provide a good amount of vitamins and minerals, it may be lacking whole grains and protein. For a balanced meal top your greens with lean protein, such as cottage cheese, beans, or shrimp, and consider adding whole grains crackers and fresh fruit on the side. ~Heidi McIndoo, MS, RD ~

Healthy Meatless Recipe:

White Pizza Stuffed Zucchini Boats

(Adapted from Kitchen Treaty )

It's zucchini season, and gardens and farmers markets are overflowing with this versatile veggie. If you've ever grown zucchini, you realize all too well the need for recipes where zucchini is the main ingredient, which is one of the reasons stuffed zucchini has become such a classic.Garlic, herbs, ricotta, and melty mozzarella stuffed inside tender zucchini. White pizza - sans crust - for Meatless Monday!

Ingredients:

• 3 medium or 2 large zucchini (about 1 1/2 pounds)
• 1/2 cup part-skim ricotta cheese (whole milk ricotta works too)
• 1 cup + 1/4 cup shredded mozzarella cheese (about 3.5 ounces), divided
• 2 medium cloves garlic, minced (about 1 tablespoon)
• 2 tablespoons chopped fresh basil, plus a couple extra leaves for garnish
• 1/2 teaspoon dried oregano
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Directions:

1. Preheat oven to 375 degrees Fahrenheit.
2. Cut ends off of zucchini and slice in half lengthwise. With a spoon or melon baller, gently scoop out seeds and discard. Place cut-side-up on a large baking sheet.
3. To a medium bowl, add ricotta, 1 cup mozzarella, garlic, 2 tablespoons basil, oregano, salt, and pepper. Mix well. Using a spoon, fill zucchini with ricotta mixture, dividing evenly between halves. Top with remaining mozzarella.
4. Bake until zucchini is fork-tender and the cheese is melted and turning golden brown along the top.
5. Chiffonade remaining basil leaves and sprinkle over the tops of zucchini. Serve.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Fight Stress with Exercise

The rush of anxiety and pent-up energy that can result from stress is part of your body's natural defense mechanism's. While the desire to fight or flee is helpful in emergencies, too much 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 long day, get active and aim for moderate intensity exercise. It may seem counter intuitive, but moving more will help you to relax.

Remember Green Goes with Everything

Fresh Laundry. Fresh Day.

Just how powerful is Get Clean Fresh Laundry? Besides the fact that one small bottle cleans 32 loads, it outperforms OxiClean Laundry Stain Remover Spray and Resolve Max Laundry stain Remover in the removal of stains, and is comparable toMethod Laundry Detergent, All Small and Mighty, Tide Free & Gentle in overall soil removal when used as a liquid laundry concentrate. And it works for both HE and standard washing machines. Now that's fresh laundry.Get Clean Laundry products are Natural, Concentrated, Hypoallergenic, No Phosphates, NO Chlorine, and have Biodegradable Surfactants. Give these products a try and your family will be thankful and so will the environment.

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

“Treat yourself and others with kindness when you eat, exercise, play, work, love and everything else.”

~ Dr. Wayne Dyer ~

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 ~