One Step At a Time...
You Can Go Meatless
For All Three Meals
A
whole-foods lifestyle is possible for low-income individuals and
families. Good health, vibrant health, begins with whole foods. Most
of our grandparents cooked, gardened, and ate what was available.
They didn't cook meals to satisfy each person in the family. Their
children ate what was prepared.
So
many things are tied to vibrant nutrition. Children do better at
school. Adults do better at work. A whole host of medical conditions
(obesity, hypertension, diabetes, etc.), which often plague the poor,
are positively impacted by a whole-foods diet, but we have to want
it. We have to want it for ourselves and for our families. We have to
want change. Change that incorporates mostly whole foods will change
lives.
Cost-wise,
we are negatively affected if we buy convenience foods, eat out a
lot, don't cook from scratch, don't plan meals, don't garden, and
don't have a mindful food practice in place. Eating anything that has
been boxed, packaged, cooked, or served to you or for you hikes up
the price of our food costs. Period. Avoid this option whenever
possible if money is an issue. Eating out is an obvious source of
hiked-up food costs. If we're really trying to keep a lid on those
costs, this should be used as a rare treat.
Cooking
meals from scratch is the best thing we can do. These meals are more
flavorful. They have a better chance of including the whole family in
the process of meal planning. Cooking from scratch helps to ground
the idea that good food and good food preparation matter. We get to
experiment with taste, color, texture, spices, seasonings. More than
anything else, if we want to change how we and our families view
food, we'll need to be hands-on as often as possible. It matters.
Planning
meals helps us incorporate healthful tips and foods. It helps us be
more mindful about what we are trying to do for ourselves. For our
families. Meal plans also help us cut down on costs. If we know ahead
of time what we want, we can compare prices, adjust our lists, take
advantage of great deals. Meal plans can also help us create healthy
versions of fast food (convenience eating).
Everyone
can garden. I think everyone should garden. If we choose to garden,
we can. The cost savings is ridiculous. Cornell Cooperative Extension
has a program through which we can exchange seeds, save seeds, or
access free seeds. Buying packets of seeds costs very little compared
to what we get in return. Need land ... a little plot of dirt? Ithaca
has a community garden. We can pay $40 annually (and scholarships are
available if that amount is unaffordable); after that, cash outlay is
for seeds only. The garden provides tools and everything else we need
to make our garden grow. It's great exercise, you get gobs of great
veggies for a minimal cash outlay, and your neighbors will love you
because there is usually plenty of extra. There are also small strips
of land around apartments; there is container gardening and
community-supported agriculture. Possibilities abound for lowering
costs and changing lives. We have to be willing to do what is
necessary.
Mindful
planning. Mindful cooking. Mindful living. We spend purposeful time
thinking about what we want for ourselves and our families. We make a
plan. We think about our impact on the Earth and each other and we
decide to act differently. We find out what whole foods are. We
incorporate them into our diets. We do it in such a way that it saves
money. We garden because it's good for ourselves, our families, our
spirits. We garden because it's possible and it helps make our lives
better. And because the food that graces our tables from the garden
is so incredibly tasty.
We
can save ourselves. We are unnecessarily afflicted by diseases and
unhealthful conditions. A whole-foods dietary practice can and will
change that. Let's get with the program. It is not only
cost-effective, but could help put money in savings. Be willing to
cook, experiment, try. Be willing to do what is necessary to change
your life. It's a journey. I'm right there on the journey with you
and so is LQ Wellness.
Shared
from Patrice
Lockert Anthony
Healthy
Meatless Recipe:
Spinach,
Artichoke, & Feta Strata with Fresh Greek Salsa
(Adated
from EA Stewart )
Ingrediendts:
Strata
1
tablespoon extra virgin olive oil, plus extra for greasing pan
1
large sweet onion, finely chopped
1
clove garlic, minced
1
tablespoon fresh oregano, chopped
18
ounces jarred or canned artichoke hearts, drained and chopped
3
cups baby spinach, chopped
6
large eggs
1
1/2 cups milk
8
ounces feta cheese
1/2
teaspoon salt
1/2
teaspoon ground black pepper
5
cups cubed bread {regular or gluten-free}
Salsa
2
cups cherry tomatoes, sliced
1/2
cup kalamata olives, chopped
2
tablespoons fresh oregano, chopped
1
tablespoon extra virgin olive oil
Directions:
- Preheat oven to 350 degrees, and grease a 9 x 13 baking pan, or a 10 x 14 oval baking dish, with olive oil.
- Heat a large frying pan over medium heat, and add olive oil and onions. Saute for 1-2 minutes, or until soft. Add garlic, oregano, and artichoke hearts, and stir for another 1 -2 minutes. Add spinach and stir until wilted. Remove veggies from heat. and set aside.
- Combine eggs, milk, salt, and pepper in a large mixing bowl, and whisk until well blended. Stir in feta cheese and set aside.
- Add cubed bread to veggies and pour mixture in to greased pan, then pour egg and cheese mixture on top, and bake for 40 minutes.
- While the strata is baking, make the salsa by combining the tomatoes,olives, oregano, and olive oil in a bowl. You can also make this ahead of time and keep in the refrigerator until ready to use.
- To serve, portion out a piece of strata, and place salsa on top.
Enjoy
and Bon Appetit!
Healthy
Weekly Motivator:
Fit
In Your Favorite Foods
You
shouldn’t have to deprive yourself of comfort foods to stay
healthy! It’s
important to incorporate healthier versions of your favorites into
your lifestyle. It can be as easy as changing an ingredient or using
a different cooking method.
You
can use applesauce when baking, try whole grain flour and pasta,
replace salt with spices, or grill your veggies with olive oil
instead of cooking them in butter.
This
week prepare your usual recipes with a twist! If you’re having
guests over, get them to try the updated dishes and add their
favorites to your rotation.As you celebrate July Fourth you can eat
healthy and still enjoy the day!
Have
a great week and Happy July Fourth everyone! 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
Make
sure to follow me on Twitter @lq_wellness
Like
me on Facebook
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me on Pinterest
“Variety
is the very spice of life that gives it all it’s flavour.”
~William
Cowper~
