MEATLESS ANY DAY TO GET BACK ON TRACK

The rise of the food networks and the plethora of cooking shows reflect lots of genuine interest in diversifying our diets and real enthusiasm for the great skill of food preparation. More people are cooking cuisines they never grew up with and are fascinated by mastering gourmet recipes. This may, in part, be an upside to the vast popularity of these shows. Yet, at the same time it is increasingly common to find households where there is a second, and even third generation that has never learned even some of the basics of household food preparation. Reliance on convenience foods (which lead to very inconvenient illnesses), microwavables, and “heat n’ eat” products results in health-destructive diets high in calories, unhealthy fats, salt, sugar, animal protein, and artificial ingredients.
Considering the epidemic rates of obesity, diabetes, etc., celebrity chefs have an opportunity to compassionately be part of the solution instead of part of the problem. For a look at some of the most popular chef shows check out Best and Worst Health Messages From TV Chefs http://www.everydayhealth.com/diet-and-nutrition-pictures/best-and-worst-health-messages-from-tv-chefs.aspx#/slide-1. 

Into this mixed up American food culture strides Jamie Oliver, a Britt who is doing his best to start a “food revolution” in our country.http://www.jamieoliver.com.Oliver took his newfound fame as a TV celebrity and immediately started leveraging it for good. He established a not-for-profit restaurant in Britain to employ and train disadvantaged youth. He has since gone on to explore how we can improve America’s school food programs, and created fascinating videos that show us the scary side of industrialized food products (http://www.youtube.com/watch?v=wshlnRWnf30).

A big part of his work has been promoting cooking education that stresses cooking fresh healthy meals at home. Last year he went to the identified least-healthy state in the union and dove right in to the food culture of Huntington, West Virginia. With remarkable empathy and sensitivity he showed the effects of diet on health and the tragic health consequences it can cause in families and communities. All of this and he still comes off passionate but not preachy, entertaining and simply delightful.

Jamie’s ambition is to mobilize the huge response (630,000 in the US) to the Food Revolution so far and turn it into a movement for change in which America leads the world. Hopefully it will bring together millions of people and inspire the nation to fight obesity with better food. At its heart is a powerful strategy to get people cooking again, improve food labeling (and corporate honesty), increase public awareness of industrialized food, and shift school breakfast and lunch programs from part of the problem to part of the solution.

As I work with people to help them improve their lifestyle, whether as a wellness professional, a parent or simply a concerned person, I ask about the food culture they live in. I ask about the food shows they may watch on TV. Behavioral scientists are quick to tell us about the suggestive effect of what we watch on the tube and are even saying that such shows may be stimulating us to eat, eat more often, eat too much and make self-defeating dietary choices. Recipes downloaded from television cooking shows unfortunately trend towards the most unhealthy end of the spectrum. If my clients, family or friends are eating following the lead of programs that feature eating contests, gluttony and ridiculous quantities of fatty red meats it may be no wonder their attempts to be healthy seldom are successful.

While many celebrity chefs pad their ratings with shock-effect levels of grease, sugar and other illness inducing ingredients, there are also folks on “the tube” helping us be well. Let’s tune into chefs making a positive difference and encourage others to do the same. There are cuisines (Mediterranean and Asian especially) where, if we watch the frequency of the items with more fat, sugar and salt, certain recipes are tremendously healthy. We can even select recipes fresh off the grill that are very healthy. Shows that really help us learn about the anthropology of food, the connections to culture and geography expand our awareness of this diverse world we live in and enrich our sense of connectedness.

We may not expect a rush of celebrity chefs to follow Jamie’s lead, but if we watch their shows with an eye for separating the “wheat from the chaff” we can find healthier ways of eating. Living well is all about conscious choice. Have the courage to make the right choices.... it's worth the effort!

Weekly Meatless Recipe: ( adapted from Health Magazine )

Ravioli With Tomatoes, White Beans, and Escarole

Ingredients:

• 1 (9-ounce) package fresh four-cheese ravioli
• 1 (15- to 16-ounce) can Great Northern or navy beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1/2 teaspoondried basil
• 1/2 teaspoondried oregano
• 1/8 teaspooncrushed red pepper
• 6 cupschopped fresh escarole or spinach
• 1/4 cupwater
• 1/4 cup(1 ounce) grated Asiago cheese

Preparations:

1. Cook pasta according to package directions, omitting salt and fat.

2. Combine the beans, tomatoes, basil, oregano, and red pepper in a large saucepan. Bring to a boil; stir in escarole. Cover, reduce heat, and simmer 3 minutes or until escarole is wilted. Stir in pasta and 1/4 cup water; cook 1 minute or until thoroughly heated. Sprinkle with cheese.

Enjoy!  Kick the habit.... one day at a time.

Weekly Healthy Motivator: The Four Types of Fitness

There are four main types of physical activity: aerobic, muscle-strengthening, bone-strengthening and stretching. Each works to keep your body trim and healthy in different ways. Aerobic benefits your heart and lungs most while stretching targets joins and increases flexibility.

Get a well rounded work-out this week by incorporating each of these four types of activity. Start by researching some steps online or chat with a fitness expert or doctor.

Have a great week and enjoy a beautiful Spring! Remember to send me your favorite meatless recipes; I would love to hear from you.

A better tomorrow starts with what you eat today!

To your health and wellness always,

Lisa

Professional Wellness Coach

LQ WELLNESS

lisaquinnwc@embarqmail.com

973-383-0955

MEATLESS MONDAYS

                   Eating for Healthy Aging


Consuming more fruits, vegetables, whole grains, soy foods, fish, nuts, and tea can help prevent the chronic diseases of aging. You might not be able to turn back the hands of time for every wrinkle and body ache, but you can certainly reduce your risk or delay the onset of chronic diseases associated with aging such as heart disease, diabetes, cancer, and neurodegenerative disease. Your daily food and activity choices can significantly lower your risk of developing such diseases, according to scientific evidence. Preventing these conditions can make the difference between living a long, vibrant life or a short life riddled with disease and disability. Cut back on animal foods... such as meats and cheese and shift to more organic, locally grown plant foods, including beans, vegetables and grains , to slash your carbon footprint. Go meatless one day a week and reap the benefits!

 Today is American Diabetes Alert Day! The American Diabetes Association offers this list of "superfoods" that people with diabetes may consider adding to their diet.
 Ever see the top 10 lists for foods everyone should eat to superpower your diet? Ever wonder which will mesh with your diabetes meal plan? Wonder no more. Your list of the top 10 diabetes superfoods has arrived.

As with all foods, you need to work the diabetes superfoods into your individualized meal plan in appropriate portions.

All of the foods in our list have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as:

• calcium
• potassium
• fiber
• magnesium
• vitamins A (as carotenoids), C, and E.

 Below is the list of superfoods to include in your diet.

Beans

Whether you prefer kidney, pinto, navy or black beans, you can’t find better nutrition than that provided by beans. They are very high in fiber giving you about 1/3 of your daily requirement in just a ½ cup and are also good sources of magnesium, and potassium.

They are considered starchy vegetables but a ½ cup provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much sodium as possible.

Dark Green Leafy Vegetables

Spinach, collards, kale – these powerhouse foods are so low in calories and carbohydrates, you can’t eat too much.

Citrus Fruit

Grapefruit, oranges, lemons and limes. Pick your favorites and get part of your daily dose of soluble fiber and vitamin C.

Sweet Potatoes

A starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.

Berries

Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Make a parfait alternating the fruit with light, non-fat yogurt for a new favorite dessert.

Tomatoes

An old standby where everyone can find a favorite. The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E.

Fish High in Omega-3 Fatty Acids

Salmon is a favorite in this category. Stay away from the breaded and deep fat fried variety... they don’t count in your goal of 6-9 ounces of fish per week.

Whole Grains

It’s the germ and bran of the whole grain you’re after.  It contains all the nutrients a grain product has to offer. When you purchase processed grains like bread made from enriched wheat flour, you don’t get these. A few more of the nutrients these foods offer are magnesium, chromium, omega 3 fatty acids and folate.

Pearled barley and oatmeal are a source of fiber and potassium.

Nuts

An ounce of nuts can go a long way in providing key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber.

Some nuts and seeds, such as walnuts and flax seeds, also contain omega-3 fatty acids.

Fat-free Milk and Yogurt

Everyone knows dairy can help build strong bones and teeth. In addition to calcium, many fortified dairy products are a good source of vitamin D. More research is emerging on the connection between vitamin D and good health.

Some of the above list can be tough on the budget depending on the season and where you live. Look for lower cost options such as fruit and vegetables in season or frozen or canned fish.

Foods that every budget can live with year round are beans and rolled oats or barley that you cook from scratch.

Of course, you probably don't want to limit yourself to just these items for every meal. The American DiabetesAssociation's book, What Do I Eat Now, provides a step-by-step guide to eating right.

Meatless Monday Recipe:Chickpea Artichoke Salad (courtesy of Miriam Kiesh )

Chickpeas are a perennial favorite in the Middle East. Their earthy flavor is always wisely paired with something sharp, like onions or lemon. This recipe features chickepas and artichoke hearts in a hearty vegan salad that combines cooked and raw ingredients with an herby, pungent dressing that’s full of vitamin C. The result is so much more than just another salad!


Ingredients:
3-5 Tbs. extra virgin olive oil, divided
juice of 1 lemon
1-2 Tbs. fresh, finely chopped basil
1 tsp. dried oregano
¼ cup fresh parsley, chopped
2 cloves garlic, minced
½ tsp. sea salt (or to taste)
1½ cups cooked chickpeas, rinsed & drained
6-8 artichoke hearts, sliced lengthwise
¼ cup natural almonds with skin, coarsely chopped


Directions:

1. In a large bowl, mix 2-3 Tbs. olive oil, lemon juice, basil, oregano, parsley, garlic and sea salt; set aside.
2. Heat another 1/2 Tbs. of olive oil; add chickpeas and cook over medium heat, stirring often, until they are golden brown, about 10 minutes; add to bowl.
3. Heat 1/2 Tbs. oil in pan and add artichoke hearts, cut side down; cook until browned, stirring only once or twice to avoid breaking them up, about 5-10 minutes more; add them to bowl.
4. Toss salad gently until chickpeas and artichoke hearts are well coated with dressing; to serve, spoon salad onto serving plates and sprinkle with chopped almonds. Serve warm.

Enjoy and share your favorite meatless recipes with me!

Mealthy Monday Motivator: Take a Veggie Vacation

Traditional cultures around the world have long known the benefits of a mostly-vegetarian diet. Numerous studies have linked vegetarian eating to lower cholesterol, blood pressure and overall weight, as well as a decreased risk of heart disease, type II diabetes, hypertension and certain cancers. A healthy vegetarian diet consists of mostly whole, unprocessed fruits, vegetables, grains, nuts and beans.

Take a world tour and improve your health this week by sampling some traditional vegetarian dishes.

Have a wonderful, healthy week and have the determination to change your habits as you tread along the road of life .

A better tomorrow starts with what you eat today,

Lisa,

Professional Wellness Coach

LQ WELLNESS

lisaquinnwc@embarqmail.com

973-383-0955

"If it is to be it is up to me."  ~ Author Unknown ~

MEATLESS ANY DAY

Today, March 20th, thousands of caring people across the globe will be celebrating Meatout, the world's largest and oldest grassroots diet education campaign! 


Fight Prostate Cancer With Meatless Monday or Any Day. Journey with Prostate Cancer Founder Gabe Canales who encourages all men to be proactive about their health by cutting out meat once a week.


Small changes in life can make a big difference. Meatless Any Day is a step toward developing better habits. You can do it -- and you should feel better. Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.


Concerned about lack of protein? No worries. There are many alternatives like tempeh, tofu, quinoa, lentils, egg whites, almond butter, nuts, soy, seeds and beans, including small red beans, red kidney beans, pinto beans, black beans, navy beans and black-eyed peas.

Small changes in life can make a big difference. I want you and your loved ones to do everything you can to avoid getting cancer and other chronic health conditions like heart disease.

Meatless Monday or Any Day is a step toward developing better habits. You can do it -- and you should feel better.

And you're never too young to start Meatless Monday. "The younger that people can start to adopt healthier lifestyles, the better the long-term health benefits. In fact, it is much easier to make the changes at a younger age than after decades of living with a bad habit," says Dr. Lorenzo Cohen, Ph.D, Director of Integrative Medicine at the University of Texas MD Anderson Cancer Center in Houston. 

Weekly Meatless Recipe: 

Sicilian Cauliflower Pasta

Recipe adapted from "The Meat Free Monday Cookbook" (Kyle Books)

MAKES 4 SERVINGS

INGREDIENTS

Pinch of saffron threads (about 1/8 teaspoon)1 medium head cauliflower, trimmed and cut into small florets (about 4 cups)
3 tablespoons extra-virgin olive oil
1 medium yellow onion, finely chopped (about 1 cup)
2 garlic cloves, finely chopped
1/8 teaspoon red-pepper flakes
1/2 cup pine nuts
1/3 cup golden raisins
2 tablespoons tomato paste
1 bay leaf
Salt and freshly ground black pepper
14 ounces whole-wheat mafalda corta pasta or similar short pasta (such as fusilli or gemelli)
1 tablespoon fresh lemon juice
2 heaping tablespoons chopped flat-leaf parsley
Freshly grated Parmesan cheese, for garnish

START TO FINISH: 1 HOUR

DIRECTIONS

1. In a small bowl, soak the saffron threads in 2 tablespoons of boiling water and set aside.2. Bring a large pot of salted water to a boil. Add the cauliflower and cook until tender, about 5 minutes. Using a slotted spoon, transfer the cauliflower to a colander set over a large bowl to drain. Set aside and return the cooking water to a boil.
3. In a large skillet, warm the olive oil over medium heat. Add the onion and cook, stirring occasionally, until softened but not brown, about 5 minutes. Add the garlic and red-pepper flakes and cook for 1 minute longer. Add the pine nuts and raisins and continue to cook until the pine nuts are lightly toasted, about 2 minutes.
4. Add the cauliflower, steeped saffron, tomato paste and bay leaf to the skillet with 1/2 cup of the cauliflower cooking water. Season with salt and pepper and cook over medium-low heat for about 5 minutes, lightly mashing the cauliflower with the back of a wooden spoon to make a chunky sauce; add more water if the sauce starts to look dry. Discard the bay leaf.
5. Meanwhile, cook the pasta in the cauliflower water according to the package instructions. Drain, reserving 1 cup of the water, and transfer the pasta to the skillet with the cauliflower sauce.
6. Add the lemon juice and parsley and stir to combine. Thin the sauce with some of the reserved water if needed. Season to taste and serve with the Parmesan.

Enjoy!

Weekly Health Tip:

Bite for the Better: Sure calories are an important part of maintaining or losing weight, but so are nutritious, healthy foods. Eating unprocessed foods like fruits, vegetables, beans and whole grains increases your energy, lowers your risk of health problems, helps you maintain a healthy weight and sets a good example for friends and family! This week focus on making healthy food swaps at every meal. Replace your lunchtime serving of chips with crunchy carrot sticks, or start your morning with oatmeal and fruit instead of a bagel and cream cheese. You'll soon discover how delicious nutritious foods can be!    

"It is hard to keep that which has not been obtained through personal development." -- Jim Rohn

What are you doing to make yourself better today than yesterday?   

Let me know what you have done for yourself and send me your favorite meatless recipes!

Have a great healthy week and take care of yourself!

Lisa

LQ WELLNESS

lisaquinnwc@embarqmail.com

973-383-0955

    

MEATLESS MONDAYS

               Protect Your Ticker


February is National Heart Health Month. If you don't want to to totally overhaul your diet, making even a few small changes can help ward off heart disease. Here are a few examples:

• Skip sugary drinks:  According to the American Heart Association women who drink two or more sugary drinks a day are four times as likely to develop high triglycerides, putting them at risk for diabetes and weight gain around their waists, all of which can lead to heart disease. Swap sugary sodas for more healthful, calorie free fruity seltzers or better yet, water.
•  Cut back on processed meat:  Cold cuts contain nitrites, preservatives that increase your risk of diabetes and heart disease. Consider choosing nitrite free deli meats or filling up on protein rich foods that don't contain preservatives, such as chicken, fish and beans.
• Eat more whole grains:  This food group contains a wide variety of heart healthy nutrients, including potassium ( which lowers blood pressure ) and magnesium ( which helps lower blood sugar ). Whole grains also can give you an advantage in preventing heart disease.
• Serve up some fish:  Fatty fish, like salmon and albacore tuna, are good sources of omega-3s, which decrease artery clogging triglycerides as well as your risk of an abnormal heartbeat, which can lead to a heart attack.

Meatless Monday Recipe: Eggplant With Buttermilk Sauce (courtesy of  Yotam Ottolenghi's cookbook, Plenty )

Ingredients

• 2 large and long eggplants
• 1/3 cup olive oil
• 1 1/2 teaspoons lemon thyme leaves (regular thyme will do), plus a few whole sprigs to garnish
• Maldon sea salt and black pepper
• 1 pomegranate
• 1 teaspoon za'atar*

Sauce

• 9 tablespoons buttermilk
• 1/2 cup Greek yogurt
• 1 1/2 tablespoons olive oil, plus a drizzle to finish
• 1 small garlic clove, crushed
• 1 pinch salt

Preparation

• Preheat the oven to 350°F. Cut the eggplants in half lengthways, cutting straight through the green stalk (the stalk is for the look; don't eat it). Use a small sharp knife to make three or four parallel incisions in the cut side of each eggplant half, without cutting through to the skin. Repeat at a 45-degree angle to get a diamond-shaped pattern.
• Place the eggplant halves, cut-side up, on a baking sheet lined with parchment paper. Brush them with olive oil—keep on brushing until all of the oil has been absorbed by the flesh. Sprinkle with the lemon thyme leaves and some salt and pepper. Roast for 35 to 40 minutes, at which point the flesh should be soft, flavorful, and nicely browned. Remove from the oven and let cool completely.
• While the eggplants are in the oven, cut the pomegranate into two horizontally. Hold one half over a bowl, with the cut side against your palm, and use the back of a wooden spoon or a rolling pin to gently knock on the pomegranate skin. Continue beating with increasing power until the seeds start coming out naturally and falling through your fingers into the bowl. Once all are there, sift through the seeds and remove any bits of white skin or membrane.
• To make the sauce, whisk together all of the ingredients. Taste for seasoning, then keel cold until needed.
• To serve, spoon plenty of buttermilk sauce over the eggplant halves without covering the stalks. Sprinkle za'atar and plenty of pomegranate seeds on top and garnish with lemon thyme. Finish with a drizzle of olive oil. Enjoy and serves four as a starter or side1
  
  
  *Za'atar is a Middle East spice mixture. Za'atar is generally prepared using ground dried thyme, oregano, majoram or some combination thereof, mixed with toasted sesame seeds, sea salt and pepper, though other spices such as sumac might also be added.
  
  
  Weekly Healthy Motivator: 
  
  
  Small steps that lead us to achievement
  There are natural consequences that accompany every choice we make in life. Some opportunities inevitably pass us by, but we can take advantage of others. Many people feel powerless, but this is rarely the case--some opportunities just require a little thinking outside the box. Today, reflect on the doors you are opening in your world and which ones are closing. You have the power to create the life you want if you are willing to set goals and take steps toward them. Rarely does fulfilling our hopes and dreams happen overnight, but you can take one tiny move towards them each day. 
  
  
  
  
  Have a great week and be kind to your heart by going meatless at least once a week!
  Share your favorite meatless recipes with me and if you have any questions regarding how you can reach optimal wellness call or email me.
  
  
  Eat Well, Eat Healthy, Enjoy Life!
  Wishing you wellness from the inside out,
  Lisa
  Professional Wellness Coach
  lisaquinnwc@embarqmail.com
  973-383-0955
  
  
  "The doors we open and close each day decide the lives we live." ~ Flora Whittemore ~