Meatless Monday:Change Your Diet

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Diet Can Protect Against Heart Attacks

It’s a common practice that once someone has been identified as at risk for cardiovascular disease (CVD) and placed on medications, diet takes a back seat to heart health. But a new study highlights the importance of diet in preventing deaths from CVD in high-risk individuals. An international team led by the Population Health Research Institute of McMaster University in Hamilton, Ontario analyzed data on the diets of more than 31,000 adults, from countries in North America, South America, Europe, Australia, Asia and the Middle East, who had existing CVD. Over five years, the scientists found that those who ate a heart-healthy diet reduced their risk of dying from CVD by 35 percent, new heart attack by 14 percent, heart failure by 28 percent, and stroke by 19 percent. A heart-healthy diet is rich in vegetables, fruits and fish, and low in meats. These findings support recommendations for people with CVD to adopt healthy eating habits along with other lifestyle changes and heart medications. It’s a good diet even if you’re not at risk for CVD.

Healthy Meatless Recipe:

Tunisian Style Baked Cauliflower Frittata

(Adapted from Martha Rose Shulman)

It is great for lunch or dinner and keeps well in refrigerator.

Ingredients:

1/2 medium head cauliflower (about 1 1/4 pounds), trimmed of leaves, bottom of the stem trimmed away

2 tablespoons extra virgin olive oil

1 small onion, finely chopped

2 garlic cloves, minced

8 eggs

Salt and freshly ground pepper to taste

1/2 cup finely chopped parsley

2 teaspoons ground caraway seeds

2 tablespoons freshly grated Parmesan

 1/4 teaspoon cayenne

Freshly ground pepper

Directions:

1. Preheat the oven to 350 degrees. Place 1 tablespoon of the olive oil in a 2-quart casserole, preferably earthenware or in a 9-inch cast iron skillet, and brush the bottom and sides of the dish with the oil.

2. Bring a large pot of water to a boil and salt generously. Add the cauliflower and boil gently until very tender, about 15 minutes. If you prefer, you can cut up the cauliflower and steam it for 15 minutes. Using slotted spoons or tongs remove the cauliflower from the water (or from the steamer), transfer to a bowl of cold water and drain. Cut the florets from the stem and mash into little pieces with a fork. You should have about 3 cups.

3. Heat 1 tablespoon of the oil over medium heat in a large, heavy skillet and add the onion. Cook, stirring, until the onion softens, about 5 minutes. Stir in the garlic, stir together for about 30 seconds and remove from the heat.

4. Whisk the eggs in a large bowl. Season with salt and freshly ground pepper to taste. Stir in the cauliflower, onion and garlic, parsley, ground caraway and Parmesan.  Stir in the cayenne. Scrape into the casserole dish.

5. Place in the oven and bake 40 minutes, or until set. Allow to cool for at least 10 minutes before serving. In Tunisia these frittatas are served at room temperature, but you can also serve it hot.

Yield: Serves 6. Advance preparation: The frittata is delicious served the next day. Bring back to room temperature or heat slightly in a low oven before serving. The cooked cauliflower will keep for about 3 days in the refrigerator.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Snack Smart, Snack Simple

Snacking can boost nutrients and help you eat less at mealtime, or it can add unnecessary fat, calo- ries and sodium; it all comes down to what you choose. When selecting a snack, stay away from pre-packaged cookies and chips: even portion control bags are full of empty calories and additives that will leave you feeling hungry later.

This week, swap your usual snack for fresh fruit, raw veggies, nuts, raisins, low-fat yogurt or plain popcorn. These low-calorie alternatives will help keep you satisfied until your next meal.

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

 "Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet."

~Albert Einstein~

Meatless Any Day: Eat Your Fresh Produce

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

 Whether you're in top physical shape or struggling with a health concern, anyone can reap the benefits of fresh produce. Vegetables and fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity; and both promote healthy digestion, can fill you up with few calories and little to no fat, and are among the healthiest snack options when on the go. Dark leafy greens and cruciferous vegetables are especially good choices, as are berries and other low-glycemic fruits. Aim for four to five servings of vegetables and three to four servings of fruit per day - go for a wide range of colors, choose fruit and vegetables that are fresh and in season, and buy organic whenever possible. Consider adding them to your healthy lifestyle.

Healthy Meatless Recipe:

Portobello and Zucchini Tacos

(Adapted from Martha Stewart)

Roasted vegetables make fine fillings for meat-free tacos; besides the ones used here, try corn, bell peppers, other types of mushrooms, and any type of squash or potato. Substitute hearty roasted portobello mushrooms and zucchini for the ground beef. Then top with shredded cheese and chopped vegetables.

Ingredients:

• 5 portobello mushrooms, stemmed and sliced 1/2 inch thick
• 2 teaspoons dried oregano
• 2 tablespoons olive oil
• 1/4 cup water
• Coarse salt and freshly ground pepper
• 4 zucchini, cut into 2-by-1/2-inch sticks
• 1 red onion, halved and sliced 1/4 inch thick
• 8 corn tortillas (4 1/2-inch size)
• 6 ounces Monterey Jack, shredded (1 1/2 cups)
• 1 cup cherry or grape tomatoes, halved or quartered

Directions:

• Preheat oven to 425 degrees. On a rimmed baking sheet, toss mushrooms with 1 teaspoon oregano, 1 tablespoon olive oil, and the water; season with salt and pepper. On another baking sheet, toss zucchini and onion with remaining oregano and olive oil; season with salt and pepper.
• Roast, tossing occasionally, until vegetables are browned and fork-tender, 25 to 30 minutes (zucchini may cook faster than mushrooms).
• Using tongs, hold each tortilla directly over a gas flame, turning, until heated through, about 5 seconds. (Alternatively, wrap tortillas in parchment, then foil, and warm in a 350 degrees oven.)
• To serve, fill each tortilla with mushrooms, vegetable mixture, shredded cheese, and tomatoes.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Start Slow, Go Steady

Physical activity isn’t just a way to lose weight; it’s an essential step towards a long, vibrant life! If you haven’t been active in a while, now’s the time to revamp your routine. Start out with smaller amounts of exercise at lower intensities and gradually progress to moderate-intensity activity to reduce your risk of injury.

This week, work on your fitness routine and don’t worry about how fast or hard others are exercising around you. Remember that you’re never too out-of-shape to get active!

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

 "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."

~Liane Cardes~

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.

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 ~