Thursday Wellness: Feeling Stressed?

Always Exhausted? Do You Have Trouble Concentrating or Abnormal Weight Gain?

Stress could lead to serious health complications. Women are stressed more now than ever and this increased stress may be harming their health. Most women hit the ground running early in the morning and don't let up until late at night, trying to balance work, family, and home life.

WHAT ARE THE CHALLENGES?

A survey of women has shown that they tend to experience physical symptoms of stress more than men.i Stress in women is thought to contribute to a number of conditions including Irritable Bowel Syndrome,ii frequent colds,iii insomnia, poor mental performance, and even weight gain.

WHAT CAN You DO?

The first thing to do is recognize the early signs of stress. When you have identified your triggers then you can take action to calm yourself.

The first thing to do is recognize the early signs of stress. When you have identified your triggers then you can take action to calm yourself.

Try the following:

• Recognize the signs: Loss of appetite, increased appetite, headaches, crying, sleeplessness, and oversleeping are all signs that you may be too stressed.
• Relax: Deep breathing, exercise, and meditation are all helpful.
• Control what you can: Focus on what you can get done and then let the rest of it go. You will never be able to accomplish everything you want to.
• Exercise: The stress response is also known as the "fight or flight" response, meaning that when you feel stress, your body is ready for action. Exercising has been shown to help with stress and anxiety.
• Supplementation: there are many nutrients that can help with stress reduction.
  • L-Theanine is an amino acid which is known to help reduce stress. It works on the brain to help people feel relaxed but not drowsy.
  • Ashwagandha is an herb that has been studied to help reduce stress in humans.
  • Beta Sitosterol is a natural plant sterol and that has helped reduce the increase in cortisol in normally seen in stressed athletes.
  • L-Tyrosine is an amino acid used by the body to create the neurotransmitter norepinephrine and has helped to prevent a decline in cognitive function in response to physical stress.

In simple terms here are the top nutrients every woman could use:

• A Multivitamin is a great place to start to support overall well-being and can help fill in the gaps in your diet. A good multivitamin for women will have iron (if you are still menstruating), folic acid if you are planning to get pregnant, and a good mixture of antioxidants.

• Omega 3 Fatty Acids (EPA/DHA) are almost non-existent in our diets. Omega 3s calm inflammation and that is part of the reason why they are so helpful to women. EPA/DHA has been shown in studies to be important for memory, heart, mood, and even for healthy-looking skin. Most doctors recommend around 1,000 to 2,000 milligrams of EPA/ DHA a day.
• B Vitamins: Everyday life (with its stress, toxins) puts great demands on our bodies for extra B vitamins. The B vitamins act as coenzymes and are indispensable for metabolism. It is hard to name a system in the body where B vitamins are not needed. They are part of the immune system, the creation of red blood cells, reproductive system, brain, and energy production.
  
  
  
  
  
  
  

These essential nutrients can make a change in your long-term health, but they are also important to help you feel better now. Click here for more information on these nutrients.

One of the hardest things for many women to do is to think of themselves first, but taking care of yourself and reducing your stress is a great way to be present and available to the people around you.

Eating on the run, too many processed and prepared foods, and not enough fresh foods adds up to more calories and less nutrients (exactly the opposite of what women need).

Fatigue and lack of energy is one of the more common complaints a doctor hears from women. If you find that you don't have the energy you used to have, there is a lot you can do right now to get back on track to a more energetic you.

It is no surprise that women are tired; they are busier than ever. Many are juggling work, children, family and endless responsibilities — it is a recipe for fatigue. All of this hustle means that women are not taking care of themselves; not eating right, not getting enough nutrients, nor are they getting enough exercise or sleep.

Our busy lives leave us with low energy, irritability, stress, worn down immune systems, and may even lead more serious conditions like depression.

Not getting the right nutrients can actually increase your risk for many long term diseases, but not having enough nutrients also means that you probably don't feel at your best right now.

Wellness Thursday Tip:

Stress Relieving Tips For the Mind

1. Cultivate gratitude. Things will go wrong throughout our workday, or at least not according to plan. This is inevitable. We can take the sting out of these negative events by focusing on what’s great in our life. Each evening, write down three things you are grateful for. They can be as simple as seeing a gorgeous sunrise or being complimented on your new pair of shoes.

2. Meditate regularly. A consistent mediaiton practice — even if it’s only five minutes a day — may help lower blood pressure , and can help us control the thoughts that can trigger stress. The next time you get stressed because your boss just added another task to your already overflowing to do list, stop and take a breath. Shake out your body, sit back down and meditate for five minutes.

3. Learn to say “no”. Being overbooked, overworked, and overcommitted will lead to stress. We often feel obligated to say “yes” to everything for fear we won’t be liked. But the greatest act of stress relief is exercising your right to say no. You can be polite but firm: Explain to others that you are overcommitted and that you must say no. And yes, you can even tell your boss “no”; just explain that one more project will mean the quality of your work will drop. Negotiate priorities.

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

“Stress is not what happens to us. It's our response TO what happens. And RESPONSE is something we can choose.”

~ Maureen Killoran ~

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 ~

Thursday Wellness: Stay Hydrated

Smart Hydration for Better Workouts

Did you know the human body is made up of 60% water? Physiologically, fluids assist in the transportation of oxygen and nutrients through the bloodstream, provide lubrication in our joints and cushioning for our organs, and carry heat generated by exercise to the skin where it can be dissipated as sweat to cool the body. An adult loses about 2 liters of fluid per day through sweat, urine, respiration, and bowel movements, and that's why we often make the recommendation to drink eight glasses of water daily for proper hydration.

But as individuals, we all have different metabolic rates, we all live and exercise in different environments, and we all experience unique rates of sweat loss. Failure to replace lost fluids raises the risk of dehydration and increases the chance athletic performance and even health can be compromised. In addition to water, sweat contains electrolytes such as sodium and potassium that need to be replenished to support optimal fluid balance in the body.
Consider these hydration strategies to help get the most out of your workouts:

Prehydration is a relatively new concept, but the goal is to prevent dehydration from occurring by properly hydrating and assuring normal plasma-electrolyte levels prior to exercise. Prehydrating can be accomplished by drinking water or sports drinks, and by consuming foods with a high water content several hours before exercise. Most of us can benefit by drinking two to three cups of fluid in the hours before exercise.

Hydration during exercise helps to prevent dehydration and electrolyte imbalances and to minimize adverse effects on athletic and mental performance. Losing as little as 2% of body weight (or just 3 pounds in a 150-pound person) during exercise has been shown to compromise athletic performance. Drinking cool liquids early and often, and opting for sports drinks that contain electrolytes and energy-sustaining carbohydrates can be beneficial. In hot and humid conditions, you should drink half a cup or more of fluid every 15 to 20 minutes that you exercise.

Rehydration after exercise is important to enhance the recovery process and to make up any remaining fluid or electrolyte deficits. In the hours after exercise, try to rehydrate with 2 cups of fluid (yes, 2 cups!) for every pound of weight lost during your workout. If weighing yourself is not an option, checking your urine color is a simple indicator of hydration status. A pale or clear color is usually a sign of proper hydration, whereas a dark yellow or tea-colored urine is a common indicator of dehydration.

So let's all get out and exercise—and drink up for peak athletic performance!

Next to oxygen, water is the most important nutrient required by the body. The human body can survive without food for about five weeks, but can only survive about five days without water. Total human body weight consists of approximately 65 – 75% water. We must replenish with plentiful amounts of clean water on a daily basis to hydrate and flush out waste and toxins.

We have all heard of people becoming ill from contaminated drinking water. What we may not realize is that our tap water is often more contaminated than we like to think. Numerous toxins, antibiotics, etc. cannot be filtered by city water systems. And then we have to contend with the chlorine and fluoride ( toxic chemicals ) that are used in an attempt to protect us from harmful bacteria and supposedly improve our health. Once again, LQ Wellness highly recommends you educate yourself on this topic.

To keep your water and your families water safe LQ Wellness would recommend the Get Clean Water Pitcher by Shaklee. Get Clean Water is a revolutionary new water pitcher filtration system certified by the Water Quality Association (WQA) to reduce up to 99% of lead 1—as well as dozens of other nasty contaminants that can turn up in your water and may be harmful to your health.

Cleaner, healthier water and a cleaner, healthier planet? We can all drink to that!

This Starter Pack contains all you need to get started on healthier, great-tasting water.Each Get Clean Water filter handles 80 gallons of water, twice as much as Brita and Pur2, and each filter is made from sustainable coconut shell carbon using a zero-emission process. Plus, it's the first pitcher with a refillable carbon-block filter system, so there's less waste going to the landfills.

Click here for more information on Get Clean Water.

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

"Life is not merely to be alive, but to be well."

~Marcus Valerius Martial ~

Meatless Monday:Does Eating Less Meat Give You A Longer Life

One Step At a Time...

You Can Go Meatless

For All Three Meals

What’s the healthiest human diet? With so many trending options — vegetarian, pescotarian, semi-vegetarian, lacto-ovo-vegetarian, vegan, vegan before six — it’s hard to decide what’s best for our bodies. Recently, though, we were given a little insight. , which looked at a range of different diets, decreasing meat consumption means improving health. 

Conducted at Loma Linda University in California and led by Michael J. Orlich, MD, the medical study analyzed over 70,000 Seventh-day Adventists, who practice vegetarianism. The study found that vegetarians demonstrated a reduced risk of diseases such as heart disease and diabetes. With that, vegetarians were determined twelve percent less likely to die from all-cause mortality than were meat-eaters.

Because researchers defined the vegetarian category as having four dietary patterns — including those who eat fish and those who eat meat no more than once a week — the results suggest that there is a growing accessibility to a vegetarian lifestyle, in addition to the increased benefits of having one.

However, according to Robert B. Baron, MD, MS, who responded to the research in the JAMA Internal Medicine, it is important to note the nature of the study and remember that “like all observational studies, this one provides associations, not cause-and-effect evidence.” While the study concluded that vegetarians are less likely to develop certain diseases, it did not determine whether this pattern is caused by their specific diet or their overall lifestyle.

The bottom line is, they’re doing something right, and a few less hamburgers never hurt anyone, anyways.

Many people are turning to a healthier lifestyle and the vegetarian recipes you find on this blog will be a delicious addition to your recipe collection.

If you think that a diet of vegetarian food will be somewhat difficult to incorporate into your lifestyle, LQ Wellness thinks you will be surprised at the variety of easy recipes you will find here.

Vegetarian cuisine is not only healthy, these recipes show you how delicious a vegetarian diet can be.

Give them a try.

Even if you have no desire to convert from a meat eating diet, you'll see that it is easy and tasty to incorporate meat free days into your current diet.Making your meals meat free one day a week can help you feel good about yourself, and you’ll be sure to find some tasty new recipes along the way.

If you are already a vegetarian, I think you will enjoy the variety of new recipes you will find here.

Healthy Meatless Recipe:

Baked Eggplant Marinara

(Adapted from Patricia Conte )

Eggplant is a versatile vegetable that's terrific stuffed, grilled, pureed for a dip or baked. Give this recipe for baked eggplant marinara a try for a fabulous Meatless Monday meal.

Ingredients:

• 1 medium-sized eggplant, peeled and cut into 1/4-inch round slices
• 2 eggs, beaten
• 1/4 cup milk
• 3/4 cup flour
• 2 cups Italian-seasoned breadcrumbs (maybe more if you run low when breading)
• 1/2 cup Parmesan cheese
• 1/2 cup mozzarella cheese
• 2 cups of marinara sauce (a bit more to use when serving)
• Salt and pepper to taste
• Red pepper flakes (to season the marinara sauce)

Directions:

• Preheat your oven to 400 degrees F.
• After you slice the eggplant into one-quarter-inch rounds, salt them to drain off some of their liquid (this helps to eliminate any bitterness). Place the slices in a colander over the sink and sprinkle them with salt. Allow them to remain in the colander for about 30 minutes, then pat them dry with paper towels.
• In a shallow bowl, whisk the eggs and milk together and set aside.
• In another shallow bowl add the flour, salt and pepper and set aside.
• In a third shallow bowl, add the breadcrumbs mixed together with one-quarter cup of the Parmesan cheese, and set aside with the others.
• Spread about one-quarter cup of the marinara sauce across the bottom of a 9 x 13-inch baking pan, or enough to coat the bottom, and set aside.
• Gather your shallow bowls together in the same area as your baking sheets. First dip the eggplant slices in the flour mixture and cover both sides. Next, dredge them in the egg and milk mixture and allow the excess liquid to drip off, and finally coat them on both sides in the breadcrumb/Parmesan mixture.
• Arrange each of the eggplant slices on a baking sheet in a single layer. You'll need two baking sheets.
• Bake for about 10 minutes, then flip them over for another 10 minutes, until they become golden.
• Remove, set aside and lower your oven to 350 degrees F.
• Add the eggplant slices to your prepared baking dish. To the top of the first layer, add some of the marinara sauce to lightly cover them. Double layer the slices, overlapping, if you have too many slices for a single layer.
• When all the slices are in the baking pan, top them with about three-quarters cup of marinara sauce and sprinkle with one-quarter cup of Parmesan cheese.
• Bake, covered with aluminum foil for about 15 minutes. Remove the pan, top the slices with the mozzarella cheese, and put them back in the oven, uncovered, for another 10-15 minutes, or until the eggplant slices are cooked, and the cheese is bubbly.
• Serve warm with extra sauce.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Makeover Your Meal Experience

Often, mealtimes are anything but relaxing; the chaos of everyday life leaves hardly any time to enjoy dinner! However, studies show that a relaxing dinner experience is beneficial to everyone, whether you’re eating alone or with your family.

In order to create a positive dining atmosphere, turn off all technology and eat at a table with place settings.

This week, schedule at least one relaxing dinner to enjoy time with your family and/or friends. The dinner doesn’t have to be perfect, either. As long as you’re enjoying the meal, there’s no need to stress about any mistakes that occurred while planning, preparing, or cooking.

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

“The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.”

~Deepak Chopra~

Meatless Monday:Fill Your Fruits and Veggie Gap

One Step At a Time...

You Can Go Meatless

For All Three Meals

Fruits and vegetables are packed with health potential, so how come we’re not eating enough of them?

Fruits and vegetables. Everyone knows they’re good for you, but we’re not eating nearly enough. Only 6 percent of us meet our daily recommended target for vegetables, and 8 percent achieve our goal for fruits. That’s a pretty dismal track record for foods that have such powerful health potential. Scores of studies have linked fruit and vegetable consumption with myriad health benefits, including reduced risk of: certain types of cancers, cardiovascular disease, type 2 diabetes, cognitive decline, age-related eye disease, bone loss, lung disease, high blood pressure, diverticulitis, obesity, and metabolic syndrome.

Health in every bite. “So many of the vitamins and minerals your body needs come from fruits and vegetables—you can’t get these things in other foods. From a basic biochemistry standpoint, we know how important these vitamins and minerals are on a cellular level. Meeting your goal for fruits and vegetables allows your body to function at its best,” says Elizabeth Pivonka, Ph.D., R.D., president of the Produce for Better Health (PBH) Foundation, a non-profit organization aimed at promoting fruits and vegetables.

In addition to vitamins, minerals and fiber, fruits and vegetables are armed with plant compounds called phytochemicals—bioactive pigments that possess an array of health benefits. For example, lutein—the pigment found in yellow vegetables like corn and green leafy vegetables—is linked with eye health—and lycopene, the compound found in tomatoes, appears to protect against prostate cancer. Bethany Thayer, M.S., R.D., director for the Center of Health Promotion and Disease Prevention at the Henry Ford Health System, adds, “We continue to find out more about the various phytochemicals in plants. It appears they offer additional benefits that protect us against chronic diseases, such as cancer and heart disease. All of this in fruits and vegetables—with very few calories, which helps our waistline.”

Why are we falling short? There are many factors behind our shortfall of fruit and vegetable consumption. In 2010, the PBH commissioned consumer research to better understand Americans’ attitudes about produce consumption. The research identified several reasons people aren’t consuming fruits and vegetables and we can offer you simple solutions.

• “Fruits and vegetables are too expensive.” According to Pivonka, cost is one of the most common complaints about fruits and vegetables. “But they are expensive compared to what? Health is the most valuable thing you own; what is it worth to you? According to the USDA, fruits and vegetables are not more expensive than other foods when you compare them by serving size,” she adds. Cutting back on junk food, growing a garden, and eating seasonally can help fit produce into your budget.

• “I already eat enough fruits and vegetables.” People often think they’re doing just fine in the produce department; but when they add up the servings they eat in an average day, they may be surprised to see they fall short. In order to meet your goals, you need to include fruits and vegetables at each meal and snack.
•“Quality produce is not available in local stores.” These days, supermarkets are upping their fresh, seasonal and local produce offerings. And you can look beyond your grocery store to farmers markets and CSAs (community supported agriculture) in your community for ripe produce harvested mere hours before you purchase it.
• “There is not a good range of fruits and vegetables available in restaurants.” Depending on your restaurant selection, produce on menus can be limited. However, you can make a conscious effort to select restaurants in your community that offer more fruits and vegetable on the menu, such as in soups, salads, side dishes, and desserts. HealthyDiningFinder.com links patrons with healthy restaurants in their community that focus on serving vibrant fruits and vegetables.
• “Fruits and vegetables are not appetizing.” The old way of thinking about vegetables was bland and boring—boil them in water with nary a drop of extra flavor. No wonder people often think eating vegetables is a chore! Today’s new appreciation for vegetables includes delicious preparation styles, including roasting, grilling or sautéing with moderate amounts of olive oil, herbs and spices. And you can take plain fruit from boring to beautiful by serving it with dips, poaching it with spices, and layering it in cobblers or crumbles.
• “Members of my family have different fruit and vegetable likes and dislikes.” People maintain their own favorite flavors where fruits and vegetables are concerned—that’s what makes us unique. But you can overcome this by serving a variety of fruits and vegetables. Try cooking a couple of different vegetables every night and serve them family style. Stock your fruit bowl with several types of fruits, which can provide more options for the entire family.

All forms count. On the quest to fill your produce gap, it’s important to consider that all forms count—fresh, frozen, canned, dried and juiced. However, consumer research reveals that people don’t view canned, dried or juiced fruits and vegetables to be as healthful as fresh. “There is a ‘fresh is best’ attitude,” says Pivonka. “People often think that canned fruits and vegetables have preservatives, but the only thing added is salt or sugar. And you can find low-sodium or sugar-free canned products. If you drain canned fruits and vegetables, you can get rid of almost half of the sodium and sugar.” While some of the heat sensitive vitamins, such as vitamin C and B vitamins, may be lost during the processing of canned or dried fruits and vegetables, they are still an excellent source of nutrients and phytochemicals. Pivonka also suggests 6–12 ounces per day of 100% fruit or vegetable juice can help you meet your goals.

Adapted from Sharon Palmer,RD

Healthy Meatless Recipe:

Italian Quinoa Burgers

(Adapted from Trish O'Keefe,RD)

Like Italian food? If so, this burger is for you! Add your favorite Italian spices and your choice of either tomato paste or ketchup, and enjoy this flavorful patty. Burgers don’t have to be fattening, – you can simply make them starch-based instead of using meat. By swapping meat for beans and whole grains, you are doing a service to your body as well as the environment.

Ingredients:

• 1 cup quinoa, cooked
• 1½ cups cooked kidney beans (about 1 can)
• ½ onion, diced
• ½ cup mushrooms, sliced
• ¼ cup oat flour (rolled oats, ground)*
• 2 tablespoons tomato paste
• 2 teaspoons Italian or pizza spice blend

*Note: To make the oat flour, grind ¼ cup of rolled oats in a coffee or spice grinder. You can also substitute ¼ cup of instant oats for the oat flour.

Directions:

Preheat oven to 350 degrees F. Lay a piece of parchment paper on a sheet pan. Pour beans into a medium bowl and mash them with your hands, a potato masher, or a fork. Add cooked quinoa to the bowl.
In a large saucepan over medium heat, place onions and mushrooms and cook with lid on, stirring occasionally, for about 5 minutes until onions are translucent.

Add instant oats, tomato paste, and veggies to the bowl. Mix everything together so there is an even consistency (feel free to do this with your hands). Form mixture into t ½-inch patties (around 3 inches in diameter) and place patties onto parchment paper. Bake for 15 minutes, flip patties, and bake for another 15 minutes.

Instead of using a hamburger bun, you can try placing the burger between two leaves of romaine or spinach and top with tomato, onion, ketchup and mustard. Using greens instead makes the dish gluten-free, lower in calories and provides even more powerful phytonutrients.

Serves 6.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Make the Most of Today

“Today is life-the only life you are sure of. Get interested in something. Shake yourself awake. Develop a hobby. Let the winds of enthusiasm sweep through you. Live today with gusto.”--Dale Carnegie

"Researchers have discovered that people who regularly engage in hobbies are better able to manage stress. Unmanaged stress can lead to a weakened immune system and a higher likelihood of illness and disease,” explains Danielle Messick, a licensed professional counselor. 


In addition, studies also have revealed that hobbyists are less likely to develop Alzheimer’s disease, have fewer problems with anxiety and depression, and find it easier to maintain a positive attitude. Passive activities like watching television, on the other hand, don’t have the same health benefits.

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

“To eat is a necessity, but to eat intelligently is an art.”

~La Rochefoucauld~