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~

Meatless Monday: Understanding Food Labels

One Step At a Time...

You Can Go Meatless

For All Three Meals

Labeling - Understanding it all!

What do the food labels such as "organic," "natural," "free-range," and "non-GMO" really mean? Understanding this terminology is essential when you're shopping for healthy foods. Should all food be labeled? Currently in the US Genetically Engineered (GE) or modified Organisms (GMO) or foods are not required to be labeled.



The most important point to remember is that "natural" does not equal organic. "Natural" is an unregulated term that can be applied by anyone, whereas organic certification means that set production standards have been met. These production standards vary from country to country-in the U.S., for example, only the "USDA Organic" label indicates that a food is certified organic. Similar certification labels are also offered on organic products in other parts of the world, including the European Union, Canada, and Australia.



What does "organic" mean?
The term "organic" refers to the way agricultural products are grown and processed. Specific requirements must be met and maintained in order for products to be labeled as "organic". Organic crops must be grown in safe soil, have no modifications, and must remain separate from conventional products. Farmers are not allowed to use synthetic pesticides, bioengineered genes (GMOs), petroleum- based fertilizers, and sewage sludge-based fertilizers.



Keep in mind that even if a producer is certified organic in the U.S., the use of the USDA Organic label is voluntary. At the same time, not everyone goes through the rigorous process of becoming certified, especially smaller farming operations. When shopping at a farmers' market, for example, don't hesitate to ask the vendors how their food was grown.

USDA Certified Organic Food Labels in the U.S.
When you're shopping for organic foods in the U.S., look for the "USDA Organic" seal. Only foods that are 95 to 100 percent organic can use the USDA Organic label.

• 100% Organic - Foods that are completely organic or made with 100% organic ingredients may display the USDA seal.
  
• Organic - Foods that contain at least 95% organic ingredients may display the USDA seal.
  
• Made with organic ingredients - Foods that contain at least 70% organic ingredients will not display the USDA seal but may list
  specific organic ingredients on the front of the package.
  
• Contains organic ingredients - Foods that contain less than 70% organic ingredients will not display the USDA seal but may list specific organic ingredients on the information panel of the package.
  Meat and dairy labels: other terms you need to know
  The organic label is the most regulated term, but when it comes to meat, we often see many other terms used. In order to make informed choices, it is helpful to know what some of these terms mean, although their use can often vary from country to country.
  

• Natural - In the U.S., this label means "minimally processed" and that the meat can't have any artificial colors, artificial flavors, preservatives, or any other artificial ingredients in it. Animals can still be given antibiotics or growth enhancers. For example, this term can be applied to all raw cuts of beef since they aren't processed.
  
• Grass fed - This term means that the animals are fed solely on a diet of grass or hay. These animals have access to the outdoors. Cattle are naturally ruminants that eat grass, so they tend to be healthier and leaner when fed this way. In addition, grass fed beef has been shown to have more of the healthy omega-3 fatty acids.
  
• Free range - Again the term "free range" means slightly different things in different parts of the world. Broadly, it means that the animals weren't confined to a cage and had access to the outdoors. Unfortunately, in the U.S. at least, the animal density can still be very high and the animals may have only short periods outside in an area that's quite small. Therefore, it is difficult to tell exactly what free range means when you see it on meat packaging in the U.S. You can contact the producer directly for clarification.
  
• No hormones added - In the U.S. and some other countries where the use of growth hormones is permitted, this term indicates that animals are raised without the use of any added growth hormones. For beef and dairy products it can be helpful, but by law, poultry and pigs cannot be given hormones, so don't pay extra for chicken or pork products that use this label.
  

Healthy Meatless Recipe:

Quinoa Zucchini Meatballs

( Adapted from Slender Kitchen)

For a quinoa zucchini meatball , this is the culinary equivalent of hitting a home run.Give them a try today for Meatless Monday!

Ingredients:

1 cup cooked quinoa

1 tsp. olive oil

1 small chopped onion

3 minced garlic cloves

1 cup finely diced zucchini

1 tsp. oregano

2 tbsp. tomato paste

1 egg

1 egg white

1/2 cup whole wheat bread crumbs

Salt and pepper

Directions:

• Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
• Heat the olive oil in a skillet over medium heat. Add the onions and garlic and cook for 5-6 minutes until fragrant and softened.
• Add the zucchini, oregano, tomato paste, salt, and pepper. Cook for 2-3 minutes until zucchini softens. Taste and adjust seasoning if needed.
• Add to a bowl with the quinoa and stir to combine. Add the eggs, whole wheat bread crumbs, and salt/pepper if needed.
• Roll into 16 meatballs, about 1 rounded tablespoon each, and place on the baking sheet.
• Bake for 12 minutes on the first side. Flip over and bake for 10 more minutes.
• Makes 16”meatballs”. Serves 4
• Serve with your favorite green salad.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Personal Health Record

In addition to establishing a relationship with a primary care physician and scheduling regular checkups, it’s also important to manage your family’s health data. Creating a personal health record (PHR) for each person is a great way to do that.

A PHR usually refers to an electronic record that you can access online and share with your healthcare providers. Often, you can import data directly from your doctor’s office or your insurance company such as lab results and claims.

Many health insurance companies and healthcare providers provide free access to personal health records on their websites. These sites have safeguards to protect your personal information as well as resources such as articles, videos and goal setting tools to help you make healthy lifestyle choices.

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

Follow me on Pinterest

“Consumer-driven health care... is an attitude.”

~ Karen Cox ~

Wellness Wednesday: Controlling Cholesterol Naturally

High cholesterol is a major risk factor for heart disease. Help prevent absorption of cholesterol and lower LDL cholesterol with Cholesterol Reduction Complex. This proprietary formula contains a powerful blend of sterols and stanols found in plants, fruits, vegetables. and grains. Plant sterols and stanols are clinically proven ingredients supported by more than 80 studies to lower LDL cholesterol naturally. Click on the link below to learn more about this Shaklee nutritional product:

Shaklee Videos: Cholesterol Reduction Complex

You have choices in heart disease. You can choose to do nothing, then perhaps have a heart attack and die prematurely. If you survive the heart attack, you could have the fun of a very expensive bypass. You might get lucky and just need an angioplasty at a lower price tag. However, for very little money, you could add a simple nutritional product, Shaklee's Cholesterol Reduction, to your diet. Food supplements are no longer an option in our diets. There are certain nutrients critical to protection from heart disease and other dread killers, such as some forms of cancers. But, like a lot of things in life, the choice is yours.

Cholesterol Reduction Complex is a proprietary formulation that helps prevent the absorption of cholesterol in the body. Cholesterol Reduction Complex is:

• Clinically proven ingredients supported by more than 80 studies to lower LDL cholesterol naturally.
• Made with a powerful blend of sterols and stanols as mentioned above.
• Delivers 2,000 mg of plant sterols and stanols daily...the highest amount among leading brands. This is 100% of the National Institutes of Health recommendation for sterols and stanols.
• Does not inhibit the body's natural production of beneficial CoEnzymeQ10 or HMG-CoA Reductase as virtually all cholesterol lowering medications. 
• No danger of muscle wasting, kidney damage or other harmful side effects of drugs.

For more infromation on Cholesterol Reduction Complex  Click here 

Let's all do our part in eliminating heart disease!

Wellness Thoughts

Peace of Mind

The benefits of meditation are recognized in both Eastern and Western cultures as not only having spiritual benefits but medical and therapeutic ones as well.
Doctors may recommend the practice of meditation for high blood pressure, heart disease or chronic diseases such as arthritis or allergies. Therapists recommend meditation for its impact on self-esteem, anxiety, or depression.
Passive meditation or meditative prayer can create a state of relaxed alertness, joy, contentment, peace, and emotional release. It gives us the opportunity to empty our minds and reduce stress.
Meditation can be practiced by anyone at just about any time. Here are some simple ways to incorporate some meditative practices into your day:

• Breathing deeply: Breathing is a natural function that you probably don’t think much about and likely take for granted.  However, when you focus your attention on your breath (even if only for one minute), it can be a powerful form of meditation. Concentrate on breathing from your diaphragm not your chest; breathe deeply and slowly, focusing on the inhale and the exhale.
• Praying: Most traditions of faith practice both written and spoken prayers and prayer is one of the most commonly practiced forms of meditation. One can pray by using one's own words or reading prayers written by others.
• Going for a walk: Talk about killing two birds with one stone! This is an efficient and healthy way to relax. Walking meditation involves focusing on each movement of your legs or feet, not on your destination. Repeating actions or words in your mind while you walk can help you reach a relaxed state.
• Repeating a word or phrase: Create your own mantra, a word or phrase sacred to you that you repeat silently or aloud. Repeat the word over and over; as other thoughts distract you, gently return your focus to your mantra.
• Taking time to reflect: Sometimes taking time to read a meaningful text or poem and reflecting on its significance can be meditative. Listening to music that you find relaxing or writing reflections in a journal can all have a meditative effect.

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

"So, if health is indeed the most important thing in your life, what are you doing about it."

~Author Unknown~

Weekend Wellness: Strengthen Your Immune System

Strengthen Your Immune System to Fight Infection And Disease

The immune system is the body’s “wellness warrior” so it is important that we give it the ammunition it needs to fight the bacteria, parasites and toxins that cause infections and diseases. Strengthening the immune is the single most important thing we can do to stay healthy.

There are a number of external factors that can adversely affect our immune systems. Toxins in the environment can either suppress the immune system or cause it to “overact” to allergens. Air pollution, cigarette smoke, pesticides and chemically based cleaning products can gradually weaken our body’s “wellness warrior.”  Unfortunately, many of us come into contact with these toxins on a daily basis.  Since we can’t control most of the external factors, it is critical that we take advantage of the immune-strengthening steps that are within our power to take. Mother Nature has supplied us with everything we need to heal, regenerate and restore balance within our bodies.

A diet filled with immune boosting nutrients can go a long way toward keeping us strong and healthy. Limit your consumption of caffeine, alcohol, sugar and processed foods. Eat plenty of fresh fruits and vegetables and buy local, organic produce whenever possible. To classify as organic, a food must have been grown without the use of harmful synthetic chemical pesticides and fertilizers and must be produced on a farmland that has been free of such chemicals for at least three years. Locally grown organic food is superior in terms of taste and freshness.

Ideally we should get the majority of vitamins and minerals we need from the foods we eat, but most people don’t get the recommended amounts of nutrients in their daily diets.  That is why more than 150 million Americans use nutritional supplements to guard their health. The type of supplement needed will vary from person to person depending on factors such as age, activity level and overall health.

Nutritional supplements along with exercise, proper rest and common sense solutions like frequent hand washing can go a long way toward protecting your health. With cold and flu season here it is more important than ever that we strengthen our immune system and keep our “wellness warrior” ready to fight for our health. The larger the insult, invasion, trauma or injury, the longer the battle is fought until healing occurs. This is why it is essential to have the strongest immune system possible. If your army is weak, or constantly battling candida, allergens or toxins, how will it have the energy, resources or troops available to quickly, efficiently and successfully tackle any serious invasion? Once the invaders take over a battlefield, you now have a war on your hands. If you have no strong, active reinforcements, it is very difficult to win the war. Within the concept of the body’s immune (defense) system:

Symptom=warning of impending situation; opportunity to reassess/modify= negotiate truce

Infection or injury = Scrimmage or Battle   

Disease =War

Building your immune is easy, safe and natural with Shaklee’s Immunity Defense Supplements:

• Nutriferon: is a powerful breakthrough in immune system science. This clinically tested; natural interferon booster is available exclusively from Shaklee. Are you tired of being sick? Then protest yourself and your family with Nutriferon. The world’s first natural interferon, an unprecedented Boost for your immune system. Today’s hectic lifestyle, stress & fatigue lowers your defense against disease.
• Defend & Resist Complex: Take when you feel that first tickle. Help your body respond to seasonal challenges by giving your immune system what it needs to stay strong. To supercharge your immune system when you feel that first tickle. Take six tablets a day for seven days. 
• Immunity Formula I: To keep your immune system strong and in good working order, Immunity Formula I provides the essential nutrients for healthy immune function. Easy to take capsules provide unique formula of vitamins and minerals that are key immunoactive nutrients.

For more information on Shaklee’s Immune Building Products click here 

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

“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”

~William Londen~

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.

Wellness Wednesday: Heart Health

Shaklee Heart Health Solutions

Celebrate National Heart Month with ingredients clinically tested to help support and protect your heart.

A Three-Pronged Approach For Maintaining Heart Health

 Protect your heart safely with OmegaGuard, the world's finest, ultra-pure, pharmaceutical-grade fish oil. This product offers a full spectrum of seven natural omega-fatty acids, including EPA, DHA, ALA, and more to help you maintain a healthy heart, cardiovascular system, and to support healthy vision, brain and joint function.

OmegaGuard delivers a full spectrum of ultra-pure, pharmaceutical-grade omega-3 fatty acids to support healthy heart, joint and brain function. It is made with a proprietary multistep molecular distillation process for the utmost purity and potency of omega-3s fatty acids, including EPA and DHA.

CoQHeart: Helps prevent LDL cholesterol oxidation. Every cell in the body needs coenzyme Q10 to create energy. A healthy heart has an especially high demand for CoQ10. As an antioxidant, it also helps strengthens the heart muscle. Triple Strength CoQHeart with Q-Trol, delivers a powerful 100 mg of CoQ10 plus resveratrol in a bioavailable softgel. CoQ10 is vital for energy production in the heart and promotes and protects healthy arteries, while resveratrol helps relax blood vessels to promote healthy blood flow.

Cholesterol Reduction Complex: Helps you retain normal cholesterol levels. Safe, natural way to help promote cardiovascular health. Its blend of natural ingredients includes a unique compound that helps inhibits the absorption of dietary cholesterol and has been shown to increase HDL ("good") cholesterol. Cholesterol Reduction Complex is a proprietary formula with clinically proven ingredients that help prevent absorption of cholesterol and lower LDL ("bad") cholesterol. It is made with a powerful blend of sterols and stanols, which are found naturally in plants, fruits, vegetables, and grains.

Shaklee Heart Health Solutions with its unique blend of natural ingredients, including phytopeptides with bound phospholipids and an amino acid called N-acetylcysteine, Cholesterol Regulation Complex, Omega Guard, and CoQHeart. The supplements included in this pack deliver heart-protective antioxidants and nutrients to help retain normal blood cholesterol, maintain a steady heart beat, and strengthen the heart muscle.

What are the benefits of taking Shaklee Heart Health Solutions?

§  Lowers blood pressure

§  Lowers blood triglyceride levels

§  Provides energy at the cellular level

§  Promotes brain and joint health

§  Helps prevent LDL cholesterol oxidation

§  Helps you retain normal cholesterol levels

§  Helps keep blood flowing freely through the arteries

Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.

Why take Shaklee supplements?

For over 50 years, generations of families have counted on us to do what no other company can do quite like Shaklee—make products that are naturally safe and proven effective. Ultrapure and Pharmaceutical Grade - OmegaGuard Omega 3 Fish Oil along with CoQHeart, and Cholesterol Regulation Complex provide a unique blend of natural ingredients to help retain normal blood cholesterol, maintain a steady heart beat, and strengthen the heart muscle.

Directions for using Shaklee’s Heart protection Supplements:

Take 2 Cholesterol Reduction Complex tablets twice daily up to 30 minutes before mealtime daily with meals.

Take 2-3 OmegaGuard capsules daily with meals.

Take 1 CoQHeart capsule daily, preferably with a meal.

 Order Shaklee heart Solutions Now on Line

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

" Give a man health and a course to steer, and he'll never stop to trouble about whether he's happy or not."

~George Bernard Shaw~

Meatless Monday: Lighten Up This Mardi Gras

One Step At a Time...

You Can Go Meatless

One Day For All Three Meals

For centuries, Mardi Gras – otherwise known as Fat Tuesday, or Carnival has celebrated the last day of indulgence before the start of the Lenten season. The word Carnival itself stems from the Latin carne vale, or “farewell to flesh.” Millions of households participate each year, cutting back on meat and other rich foods during this period of purification.

Today, there are more reasons than ever to take the occasional break from meat. Cutting back not only reduces our risk for disease and helps the environment; it can also be a fun way to try new foods and flavors. Meatless Monday expert, columnist and cookbook author Kim O’Donnel recommends taking advantage of ingredients that have umami to enjoy a healthy, satisfying meal with no meat required:

“Roughly translated from Japanese as ‘savoriness,’ umami refers to the lingering finish and coating of the mouth that makes us want to smack our lips and say ‘that’s delicious.’ What I discovered is that there are lots of ingredients from the plant world that have major umami potential – mushrooms, soy sauce, smoked paprika, roasted vegetables, tahini, to name just a few. Developing recipes that are umami dense is one of my ways of showing the meat-eating majority that vegetarian isn’t rabbit food.”

On Mondays, most Americans move from weekend freedom to work or school structure. Eating meatless may reduce the risk of cancer, cardiovascular disease, diabetes and obesity. It helps to reduce our carbon footprint and save resources like fresh water and fossil fuels. People who eat less meat also tend to have a lower body weight.

Healthy Meatless Recipe:

Black Bean Quinoa Veggie Burgers

(Adapted from Fit Foodie Finds)

Ingredients

1 can black bean, rinsed and drained

1/4 cup aged balsamic vinegar

1 large egg

1/4 - 1/2 cup garbanzo bean flour (or any kind of flour)

2 cups cooked quinoa

1/2 large onion, finely chopped

1 zucchini, finely chopped

1 bell pepper, finely chopped

2t cumin

1/2t chili powder

1/4t salt

1/4 t pepper

Directions

1. Begin by pureeing black beans and balsamic vinegar in a small food processor, set aside.

2. Next, finely chop your vegetables and mix together in a large bowl. Add in cooked quinoa, pureed black beans, and spices.

3. Then, depending on how soft your batter is, gradually add in garbanzo bean flour. I started with 1/4 cup and then added more because it was still too soft.

4. Next, refrigerate mixture for ~30 minutes or over night, to harden it up a little bit.

5. At this point you should be able to form them into patties. Mine were around 1 inch thick. I individually wrapped my in plastic wrap so I could make them throughout the week, so this step is optional.

6. To cook your patty, coat a medium-sized pan with EVOO and heat on LOW/MEDIUM heat and cover. You'll want to let each side cook for about 3-4 minutes. Be careful when you flip, they are fragile little things!

7. Serve over a bed of spinach or mixed greens or, if you like, on a whole-wheat hamburger bun. Add your favorite toppings such as avocado, salsa, tomato slices, and feta cheese.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Stress Less For A Healthy Heart

When your body is stressed, it releases the hormone adrenaline, which increases your heart, breathing, and blood pressure rates. A faster heart rate and higher blood pressure make your heart work harder and can weaken artery walls if these symptoms persist over time. In this way, chronic stress may increase your risk for heart disease, the leading cause of death in America.

This week, investigate your stress levels and heart disease risk factors. If you often exhibit Type A behaviors (feeling rushed, impatient, irritated, angry or hostile), focus on reducing the frequency of these behaviors to stay heart healthy!

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

“Time And health are two precious assets that we don't recognize and appreciate until they have been depleted.”

~Denis Waitley~