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~

Meatless Monday: 9 Nutrients That Boost Immunity

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

 

   

Adequately feeding your immune system boosts its fighting power. Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help to eliminate the deadwood in the army, substances that drag the body down. Here are the top nine nutrients to add to your family's diet to cut down on days missed from work and school because of illness.

1.Vitamin C. Vitamin C tops the list of immune boosters for many reasons. There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C supplements are inexpensive to produce, and it's available naturally in many fruits and vegetables. Also, you can buy a vitamin-C-fortified version of just about anything. Here's what the research shows about how this mighty vitamin protects your body:

Vitamin C increases the production of infection-fighting white blood cells and antibodies and increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses. Vitamin C reduces the risk of cardiovascular disease by raising levels of HDL (good) cholesterol while lowering blood pressure and interfering with the process by which fat is converted to plaque in the arteries. As an added perk, persons whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer.

2.Vitamin E. This important antioxidant and immune booster doesn't get as much press as vitamin C, yet it's important to a healthy immune system.

Vitamin E stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Vitamin E enhances the production of B-cells, the immune cells that produce antibodies that destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging.

It's not difficult to get 30 to 60 milligrams every day of Vitamin E from a diet rich in seeds, vegetable oils, and grains, but it's difficult for most people to consume more than 60 milligrams a day consistently through diet alone. Supplements may be necessary to get enough vitamin E to boost your immune system.

 3. Carotenoids. Beta carotene increases the number of infection-fighting cells, natural killer cells, and helper T-cells, as well as being a powerful antioxidant that mops up excess free radicals that accelerate aging. Like the other "big three" antioxidants, vitamins C and E, it reduces the risk of cardiovascular disease by interfering with how the fats and cholesterol in the bloodstream oxidize to form arterial plaques. Studies have shown that beta carotene can lower the risk of cardiovascular disease, especially strokes and heart attacks, giving scientific credence to the belief that a carrot a day can keep the heart surgeon away. Beta carotene also protects against cancer by stimulating the immune cells called macrophages to produce tumor necrosis factor, which kills cancer cells. It has also been shown that beta carotene supplements can increase the production of T-cell lymphocytes and natural killer cells and can enhance the ability of the natural killer cells to attack cancer cells.

•  A. Beta carotene is the most familiar carotenoid, but it is only one member of a large family. Researchers believe that it is not just beta carotene that produces all these good effects, but all the carotenoids working together.
•  B. Bioflavenoids. A group of phytonutrients called bioflavenoids aids the immune system by protecting the cells of the body against environmental pollutants. Bioflavenoids protect the cell membranes against the pollutants trying to attach to them. Along the membrane of each cell there are microscopic parking spaces, called receptor sites. Pollutants, toxins, or germs can park here and gradually eat their way into the membrane of the cell, but when bioflavenoids fill up these parking spots there is no room for toxins to park. A diet that contains a wide variety of fruits and vegetables, at least six servings per day, will help you get the bioflavenoids needed to help your immune system work in top form.

 4. Zinc. This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies. Zinc supplements have been shown to slow the growth of cancer.

      

 5. Garlic. This flavorful member of the onion family is a powerful immune booster that stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds, such as allicin and sulfides.

6. Selenium. This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, vegetables (depending on the selenium content of the soil they're grown in), brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.

 7. Omega-3 fatty Acids. A study found that children taking a half teaspoon of flax oil a day experienced fewer and less severe respiratory infections and fewer days of being absent from school. The omega 3 fatty acids in flax oil and fatty fish (such as salmon, tuna, and mackerel) act as immune boosters by increasing the activity of phagocytes, the white blood cells that eat up bacteria. (Perhaps this is why grandmothers used to insist on a daily dose of unpalatable cod liver oil.) Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system.

8. Vitamin D is another nutrient to amp up on. Being deficient may leave us vulnerable to colds and flu and it is tough to get enough from sunlight (which triggers the body to create it) or food.

9. Probiotics. Probiotics, or the "live active cultures" found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they're available in supplement form, a study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills. Probiotics support immune, digestive and overall health.

Most important, eat a well-balanced diet that’s not lacking in any nutrient, including calories. Flu season is no time to go o a crash diet. Severely limiting calories can decrease your body’s defenses.

Looking for a good nutrient/supplementation program for your family?  Contact me and I can be your Transfer Bridge from Dis-Ease and Stuckness to Ultimate Wellness.

Healthy Meatless Recipe:

Chickpea and Spinach Burgers

(Adapted Naturally Ella)

Ingredients:

1/2 cup chickpeas (drained, if using canned)

1/4  cup onion, diced

1 cup spinach, packed

1 tablespoon olive oil

1/2 tablespoon soy sauce

1 teaspoon oregano

1 teaspoon smoked paprika

2 tablespoons sunflower seeds

1 egg

1/4 cup whole wheat pastry flour

1/2 cup whole wheat bread crumbs

Pinch salt

Instructions:

1.    Combine chickpeas and onion in a food processor, pulse a few times to break up the chickpeas. Add in spinach, oil, soy sauce, oregano, paprika, and sunflower seeds, pulse a few more times.

2.    Add in egg, salt, flour, and breadcrumbs, pulsing until mixture comes together and is well blended. Remove from food processor, run your hands under water, and shape patties. If grilling out, bake in an oven for 10 minutes in order to get a start on the burger. If pan frying, you can use right away.

3.    If pan frying, cook over medium-low heat for roughly 6-8 minutes on each side. The outside should be browned and crispy.

Enjoy and Bon Appetit!

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

“ Today’s progress is determined by yesterday’s choices.”

~Author Unknown~

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 Anyday

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Over the past few years, there has been an explosion of interest in reducing meat intake in favor of more plant-based proteins. Most likely, this is happening because of the numerous health, environmental, and animal welfare benefits that this simple lifestyle change can put into place. From the continuous release of new books, reports, and infographics regarding meat consumption, to the increasing awareness of the Meatless Monday campaign, (CLF serves as a scientific resource for the campaign) more and more Americans are embracing the movement for meat moderation.

Yet, despite its progress, we still have a long way to go to ensuring a viable, sustainable, and humane global food system. While meat consumption in the U.S. has slightly declined over the last few years, Americans still eat about twice the global average. And meat consumption worldwide is increasing rapidly, due to population growth and the trend toward high-meat diets in developing countries as incomes rise. Considering the human health toll from too much dietary saturated fat and cholesterol, along with the harmful public health and ecological impacts of industrial animal production… we have ourselves in the midst of a disaster.

In High Steaks: Why and How to Eat Less Meat, author Eleanor Boyle addresses these reasons and many more for why America should steer away from industrial meat production in both its policy priorities and consumption habits.

From the beginning, Boyle emphasizes that she is not advocating for complete elimination of animal products from the diet. She thinks they can serve an important role in human diets, and that responsible, small-scale production can be beneficial to ecological systems. The problem, she notes, is that the current levels at which these products are consumed, and the ways in which they are produced, are not sustainable (in all senses of the word).

Thus, Boyle presents a compelling argument for both bottom-up and top-down approaches that will be needed to address the problem of our current unsustainable meat economy. She calls on individuals to consume less meat, and when they do consume it, to commit to paying more for animal products from good quality sources.

On the government side, she urges policymakers to address the true costs of our current food system by removing the unfair advantage large-scale factory farms have been receiving in the forms of price subsidies, overly lenient or non-existent regulations, and corporate influence. Instead, she says, we should support policies that promote truly healthy eating and farming practices.

She also discusses why current producers (she interviewed someone from the industry side itself) should be part of the solution. This is an often overlooked, yet important angle we need to explore if we hope to find a truly comprehensive and attainable solution.

Healthy Meatless Recipe:

Red Lentil Curry

(Submitted by Briana Quinn)

Serves 4

Hands-On Time: 10m| Total Time: 30m

Ingredients

• 3 tablespoons canola oil
• 2 tablespoons chopped fresh ginger
• 2 cloves garlic, chopped
• 8 scallions, sliced, white and green parts separated
• 1 tablespoon curry powder
• 4 medium carrots (about 8 ounces), chopped
• 1 large russet potato (about 10 ounces), peeled and cut into 1-inch pieces
• 1 cup red lentils
• 4 cups low-sodium vegetable broth
• kosher salt and black pepper
• naan bread or toasted flat bread and lime wedges, for serving

Directions

1. Heat the oil in a large saucepan over medium-high heat. Add the ginger, garlic, and scallion whites and cook, stirring frequently, until softened, 2 to 3 minutes. Stir in the curry powder. Add the carrots, potato, lentils, broth, ¾ teaspoon salt, and ¼ teaspoon pepper. Bring to a boil, reduce heat, and simmer, stirring occasionally, until the lentils and vegetables are tender, 15 to 20 minutes.
2. Sprinkle the curry with the scallion greens and serve with the naan and lime wedges.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator:

Build Your Battle Plan

It's easy to fall off the wagon when you aren't prepared for a tough road! Avoid setbacks by identifying tricky situations and planning ahead. Have a back up exercise plan to fit your busy schedule or accommodate bad weather. Think about how you will handle tempting foods or drinks at family gatherings. Remember, a bit of mental rehearsing can go a long way!

 Look at your schedule this week and identify any upcoming challenges to your routine. Brainstorm some effective solutions or consider how you will balance indulgences with smarter choices throughout the week. If you have a misstep, use it to determine strategies for next time.

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

“It's not what you look at that Matters, it's what you see .” 

~Henry David Thoreau ~

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: Health and Environmental Concerns

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

PQ, follower of LQ Wellness shared the article below that originally appeared in the New York Daily News.

Los Angeles City Council calls for ‘Meatless Mondays,’ citing health and environmental concerns. The body voted unanimously to adopt a resolution encouraging residents to go vegetarian on the first day of the week.

The drive-thru capital of the world has declared Mondays meatless.

In a unanimous vote, the Los Angeles City Council adopted a resolution encouraging residents to go vegetarian on the first day of the work week as part of an international movement aimed at reducing the planet’s meat consumption.

"Eating less meat can prevent and even reverse some of our nation's most common illnesses," Councilwoman Jan Perry said. "We've become disconnected in some ways from the simple truth that our health is directly affected by the foods we eat."

The councilwoman noted that meat-rich diets can play a part in the development of heart disease and cancers of the kidney, prostate, breast and colon.

  

"We can reduce saturated fats and reduce the risk of heart disease by 19 percent," Perry said.

Environmentally, reducing meat consumption can shrink a community’s carbon footprint and help slow global warming.

Still, the city’s anti-meat motion doesn’t really have teeth: It is not backed by force of law and is merely a recommendation, but council members hope it will encourage residents to take a few small steps to improve their health and the environment.

This move aligns the city with a larger meatless campaign launched in 2003 by affiliates of the Bloomberg School of Public Health at Johns Hopkins University. It has since been backed by 30 public health schools. 

Healthy Meatless Recipe:

Broccoli and Cheddar Quiche

(Courtesy of Weight Watchers)

Who says real men don't eat quiche? It's really just an omelet in a piecrust. Make it for the whole family along with a salad.

INGREDIENTS

·      9 inch refrigerated pie crust

·      2 tsp olive oil

·      1/2 cup red onion chopped

·      1 1/4 cups part skim ricotta cheese

·      1 large egg

·      2 large egg whites

·      1 Tbsp Dijon mustard

·      1 tsp oregano

·      1/2 tsp salt

·      1/4 tsp black pepper or more if you like pepper

·      10 oz frozen chopped broccoli, thawed and well drained

·      1 Tbsp grated Parmesan cheese

INSTRUCTIONS

·      Preheat oven to 375ºF.

·      Press pie crust into bottom and up sides of a 9-inch, removable-bottom tart pan or a 9-inch pie pan; refrigerate until ready to use.

·      To make filling, heat oil in a small skillet over medium heat. Add onion and sauté until soft, about 3 minutes.

·      Transfer onion to a large bowl and add ricotta cheese, cheddar cheese, egg, egg whites, mustard, oregano, salt and pepper; mix well and fold in broccoli.

·      Spoon mixture into prepared crust and level surface with a wooden spoon; sprinkle with Parmesan cheese.

·      Bake until a knife inserted near center comes out clean, about 35 to 40 minutes. Let stand 10 minutes before slicing into 8 pieces.

Note: Not a broccoli fan? Substitute spinach in its place.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator:

Deter Diabetes

Diabetes is becoming an increasingly deadly problem for adults and youth alike. You can reduce your risk for diabetes by being physically active, eating more fiber (vegetables, fruits, beans, whole grains, nuts, and seeds), consuming 100% whole grains over refined grains, and maintaining a healthy weight.

Make at least one small goal for each day this week that incorporates the above guidelines. For example, schedule in a 30-minute exercise session, or make a whole grain, fiber-rich meal. By focusing on your health earlier, you can prevent the negative consequences of diabetes.

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

“The greatest thing in the world is not so much where we are, but in what direction we are moving”  ~ Oliver Wendell Holmes ~

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.