MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

How to Eat More Vegetables

It’s been my experience that people rarely have trouble eating more meat when going Primal. Sure, former vegetarians may struggle with the transition, but the average omnivore usually welcomes the opportunity to indulge more often. Vegetables, on the other hand, seem to present more of an issue. We don’t live in a very veggie friendly culture. Vegetables get a bad name from the overcooked, colorless portions served in schools to the tiresome model of bland “house salads” across America.

I always tell people you "can" train your taste. Sure, chocolate will probably always taste better than broccoli, but as you distance yourself from a daily onslaught of sugar, salt, and processed additives, you’ll begin to appreciate the taste of freshness in all your food – vegetables included. Be patient with the process (and yourself). Take it as slow as you need to.

Start with the veggies you already like or sort of like. Work more of them into the meal rotation more often. Use them raw in one dish and cooked in another. Chop them finely in one meal and use large chunks for dipping at snack time. Start your own list or cookbook to record your favorites.

Add One Quality Vegetable At a Time

Go to the farmers’ market, organic produce department or join a CSA ( Community Supplied Agriculture ). Buy the best quality you can afford. Start with just a little of each new thing. Get plenty of inspiration from your favorite cookbooks and online recipes.

Have Fun With It

Host a potluck, have each family member make a dish, or go out to dinner with the weekly veggie theme in mind. That way you’ll get to try a vegetable prepared differently in several dishes. You’re bound to like at least one.

Learn to Cook Each Vegetable

Guess what – no one likes green beans when they’re cooked to an olive-colored mush. The same goes for limp asparagus or soggy eggplant. Here’s where I think cooking shows can come in handy – when they aren’t just carb orgies. Good cooking magazines and cookbooks often give more detailed recipe instructions or ingredient guides, which can be handy. That said, many vegetables are better raw. Stay open-minded.

Reverse the Order

In our very language, let's talk about talk about eating more vegetables and fruits, not fruits and vegetables. Why? Because fruit is so easy to like. It's sweet, it's easy to grab, it requires no kitchen, let alone cooking. Fruits are the brownies of the plant world. It's vegetables we need to really concentrate on, frankly, they're harder. So let's put first things first: vegetables. Practice saying it with me now, "Vegetables and fruits. Vegetables and fruits. Vegetables and fruits." 

Change the Language

While we're working on the words, let's replace "I don't like vegetables" with "I don't like canned peas". Let's substitute "I don't like creamed vegetables" with "I don't care for creamed carrots." That way, the language itself leaves open the possibility of liking vegetables -- versus excluding the entire family of vegetables, versus nixing a particular vegetable, versus forgoing all vegetables prepared a certain way.

Snack Before Supper

What??? Don't moms always say, "No snacks before dinner! You'll ruin your appetite!" Catherine,a blog follower, uses smart snacks. She washes and cuts up cauliflower, broccoli and carrots straight from the grocery and keeps miniature cucumbers and bell peppers in the refrigerator. After school, when the kids are hanging out in the kitchen while she makes dinner, she puts out a bowlful along with hummus or a cottage cheese dip. Smart Mom!

Healthy Meatless Recipe: Greek Zucchini Pie

(courtesy of A Veggie Venture )

Today's meatless recipe: A Greek recipe for Kourkouto with Zucchini (κουρκούτo με κολοκυθάκια), not quite quiche, not quite bread pudding, not quite frittata, served hot or at room temperature so good for brunch or light supper.

Ingredients

1 tablespoon olive oil
1 pound zucchini ( dice small)
3 bunches green onion, chopped
Salt to taste

5 eggs
1 cup Greek yogurt
1 cup all-purpose flour
2 1/2 teaspoons baking powder
1 teaspoon regular salt

4 ounces feta, crumbled
4 ounces Kasseri, cubed or grated (see Kitchen Notes)
1 cup fresh dill, chopped (the author only uses 1/2 cup, another herb would be good but do use fresh)
Ground pepper to taste

Zucchini rounds , mini pepper rounds and sweet paprika for the top of pie.

Directions

Preheat oven to 350F.

In a large skillet, heat the oil til shimmery. Add the zucchini and green onion, cook, stirring often, until cooked nearly through.

In a large bowl, whisk the eggs for a couple of minutes until light and fluffy. Whisk in the yogurt and then the flour, baking powder and salt. Stir in the cooked zucchini, cheese and dill.

Transfer to a well-greased baking pie plate. Garnish the top with zucchini rounds and pepper rings. If you like, sprinkle zucchini rounds with paprika. Bake for 1 hour or until golden. Let rest for 15 minutes before slicing to serve. May be served warm or at room temperature.

Kitchen Notes

Kasseri is a mild Greek cheese with its own particular tang. You can find it at an international market ( for $7 a pound) but a mild white cheddar or mozzarella would work just as well.

Enjoy and Bon Appetit!

Healthy Weekly Motivator: Growing Your Inner 

Garden

In order to grow anything in a garden, a lot of factors must come into play--properly planting the seeds or flowers into the soil, watering, weeding, fertilizing, and ensuring adequate sunlight. Are you tending to your own goals in the same fashion? Getting that new job takes determination and positive vision to make that dream a reality. Do you believe in your abilities? Believing is a wonderful, powerful tool but it takes more than that. You've got to fight the elements, take good care of yourself, and dig down deep for courage in order for your seeds to be cultivated into success.

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 ½ hour health breakthrough session to find out how an integrative approach to health can help you.

Have a great week everyone and remember a better tomorrow starts with what you eat today!
Send me your favorite meatless recipe so we can share with all!    

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

WELLNESS THOUGHTS/ Battle of the Bulge

You may have attained success in your chosen profession or business, but has your success gone to your - - no, not your head, but in the other direction? Has it settled at, around and near your belt line.

That bulge may be a signal of distress! You, have read about, or have seen, the Royal Gorge in Colorado, but there may be a "royal gorge' much closer at home to you than that.

Obesity, a morbid condition of being overweight, is most measurably seen in our children.Studies published in 2004 reveal that the fastest growing population of overweight individuals is children between the ages of 2 and 17. This upcoming generation holds the unique distinction as being the first people in recorded history, with the exception of those after and including Noah, who are not expected to live longer than their parents. The Centers for Disease Control and Prevention recently predicted that 42% of Americans could be obese by 2030.

In order to reduce unwanted weight, we must burn more calories than we consume. Our understanding of the role of obesity and insulin resistance has progressed in recent years and has helped us incorporate new approaches to this epidemic problem. Factors that may contribute to this imbalance include: limited exercise and sedentary lifestyle; a genetic predisposition; a high glycemic index diet (i.e., a diet that consists of meals that give high postprandial blood sugar ); weight cycling ( repeated attempts to lose weight by dieting ); an underlying illness ( hypothyroidism ); an eating disorder ( such as binge eating disorder ); natural aging, causing a slow down in metabolism, hormone production, digestive enzyme production and frequently, reduced motivation; stress; insufficient sleep; psychotropic medications; smoking cessation and overeating.

Take courage! You can win "the battle of the bulge" if you will start living the NUTRITION WAY TO HEALTH. I am not going to advocate the practice usually known as "dieting". A diet, in case you hadn't thought of it in this way, is usually associated with some type of disease. You go on a diet because pain and distress are fresh in your memory. You stay on it as long as your memory lasts, then fall off the "wagon" at the first opportunity. This is the case history of "The Diet".

If you need nutritional assistance with your dieting Shaklee has introduced the Cinch Inch Loss Plan, a scientific approach to deliver weight loss and inch loss results. Unlike other diets, Cinch is designed to help users successfully reach their desirable body weight while preserving muscle. Clinical studies actually showed that muscle mass was gained while fat was burned. Cinch products contain the clinically proven ingredient, leucine, an amino acid that helps preserve lean body mass ( muscle ) and protein to help control hunger.

The "famine effect" is : reducing calories in an otherwise healthy but overweight person reducing calories and causing almost as much lean muscle and bone loss as fat loss. Keeping the body from losing indispensable protein has been difficult. Leucine, an essential amino acid found in limited amounts in dietary protein, appears to signal muscle cells to not only hold onto protein but also build new protein when adequate dietary protein is maintained and calories reduced. Nature DEMANDS that you supply the necessary nutritional material material, and neither you nor Nature need to make excuses.

For more information on Cinch Inch Loss go to http://healthnetwk.myshaklee.com/us/en/

Trying to eat a sensible diet can be difficult anywhere, but staying on track at work can be especially challenging.  Let’s face it—not all of your coworkers are going to embrace your desire for healthy eating.  From conspicuous stashes of sweets to periodic potluck repasts, the workplace can be a minefield of excess calories, sugar, and fat.  Add to that the temptation to assuage stress with vending machine treats, and you have the potential for diet disaster.

By making your health a priority, even at work, you’ll reap the benefits of a fitter you and set an example for your coworkers.  In fact, getting them involved in the process is a wonderful way to support each other.  Try organizing a healthy recipe pool at work and occasionally plan a potluck lunch to share your favorite healthy dishes.

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 ½ hour health breakthrough session to find out how an integrative approach to health can help you.

If you have any questions please don't hesitate to email or call me. Until next time have a wonderful, healthy day!  Let me be your GPS to Optimal Wellness... Naturally!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

" Our bodies are our gardens - our wills are our gardeners."

                       ~ William Shakespeare ~

MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

For many, taking the first step toward healthy living can seem overwhelming. But eating more fruits and vegetables, taking walks, washing your hands, and improving the well-being of your community are all easy ways to become a bit healthier.

The American Public Health Association (APHA) has found nearly 1 million Americans die each year from diseases that can be prevented by living a healthier lifestyle. Make a difference and join the movement to improve your health and the health of your community by making simple changes for a healthier tomorrow. Here are a few suggestions:

• Live active, eat healthy
• Small swaps... and steps... can lead to big changes
• Check out MYPLATE recommendations from the U.S. Dept. of Agriculture (USDA) at http://www.choosemyplate.gov/ to help plan your meals with proper proportions
• Look to fill half your plate with fruits and vegetables when preparing meals
• Choose more vegetables, fish and low fat meat cuts
• Encourage children to get 1 hour of active play each day
• Health and wealth are important resources for living a successful life. Take small steps such as saving $5 or cutting 100 calories per day can pave your road to prosperity/optimal wellness.
• Enjoy better tasting food. Fresh food is the best food. Visit your local Farmer's Market, discover a CSA (Community Supplied Agriculture ) or find an organic farm stand. Comparing the flavor of a homegrown tomato with the taste of a store-bought one is like comparing apples to wallpaper paste. If it tastes better, you’ll be more likely to eat the healthy, fresh produce that you know your body needs.

Healthy Meatless Recipe: Chickpea Cakes with 

Cucumber Yogurt Sauce ( adapted from The America's Test Kitchen Healthy Family Cookbook )

Ingredients

2 slices high-quality white or whole wheat sandwich bread, torn into pieces

1 large cucumber, peeled, halved lengthwise, seeded (use a spoon and scrape them out), and shredded

1/2 tsp salt

1 1/4 cups 2 percent Greek yogurt

6 scallions, sliced thin

1/4 cup minced fresh cilantro

2 (15 oz) cans chickpeas, rinsed

2 large eggs

2 tsp good quality extra virgin olive oil

4 tsp cheap-o olive oil

1 1/4 tsp garam masala

1/4 tsp cayenne pepper

1 shallot, minced

3/4 tsp salt

lime wedges for serving

Preheat oven to 350. Pulse bread in a food processor about 10 times for coarse breadcrumbs. Spread evenly over a baking sheet. Bake, stirring occasionally until golden brown and dry, from 4-12 minutes (Depends on your bread; Mine took 4 minutes to be really golden).  Let cool at room temperature.

Toss the cucumber with 1/2 tsp salt in a strainer. Let it drain for 20 minutes, and then squeeze out as much liquid as you can using your hands or a cheesecloth. In a small bowl, combine the cucumbers, 3/4 cup of the yogurt, 2 tbs of the scallions, and 1 tbs of cilantro. Season with salt and pepper to taste, cover, and refrigerate until ready to serve.

Pulse the chickpeas in a food processor about 8 times until you have a coarse puree with large pieces still remaining. In a medium bowl, whisk together the eggs, 2 tbs of good oil, garam masala, cayenne, and 3/4 tsp salt. Add to the bowl the chickpeas, breadcrumbs, remaining 1/2 cup yogurt, remaining scallions, remaining cilantro, and shallot. Mix gently until just combined.

Form 1 inch thick patties with about 1/2 cup of chickpea mixture each, yielding 6-10 patties. 

Heat over medium heat 2 tsp of oil in a 12 inch non-stick skillet. When oil is shimmering, place 3-4 of the patties into the skillet (don't let the edges touch each other).  Cook until well-browned on each side, about 5 minutes per side. Transfer cooked patties to a plate and tent with foil. Repeat until all patties are cooked, heating 2 tsp of oil in the pan each time you place new patties. Serves 6.

Enjoy and Bon Appetit!

Healthy Weekly Motivator: Own Up To Slim Down

There are many reasons why weight and fitness habits fluctuate including environment, family history, genetics, metabolism and personal habits. While it's impossible to change some of these factors, you can identify and take responsibility for those within your control.

Take some time out this Monday and think about your day-to-day routine. Is there time for more physical activity, a default snack you could replace with something healthier or a way to remove temptation from your environment? Even simple actions like swapping French fries for fruit or taking the stairs instead of the elevator can leave you feeling healthier and empowered. 

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 ½ hour health breakthrough session to find out how an integrative approach to health can help you. Have a wonderful week and remember a better tomorrow starts with what you eat today! Wishing you health and wellness from the inside out, Lisa LQ WELLNESS Professional Wellness Coach 973-383-0955 lisaquinnwc@embarqmail.com “The first wealth is health.”  ~ Emerson ~