Wellness Thoughts: Start Early To Stay Well This Winter

Why is it that we have smartphones but still no cure for colds and flu? It’s because we’re dealing with smart viruses. Any one of dozens of viruses can infect you — and before you know it, you are coughing, sneezing, and sniffling. We only have immunity to those rhinoviruses that we’ve been infected with already— so our immune system needs to be able to optimally react to the various cold or flu germs that can, and will, come our way! And each year, the common flu virus is different from the previous year. Why? Because the influenza viruses are constantly morphing. 

So, let’s talk about strategies to help you and your family stay as healthy as possible this winter!

1. Talk to your doctor about immunizations. I encourage everyone to talk to his or her doctor about whether or not getting a flu vaccine and/or a pneumonia vaccine is a good idea—especially if you or a family member falls into those groups most at risk.
2. Wash your hands frequently. This remains one of the most effective ways to protect yourself and your family from colds and flu. Use plain old soap and water. Lather, rinse, and repeat throughout the day—especially after you’ve touched door handles or been around anyone who is ill.
3. Eat a healthy diet, full of antioxidants and immune supporting nutrients.  This means both avoiding the high fat, often fried, and usually unhealthy fast foods, and committing to eating at least FIVE servings of fresh fruits and vegetables every day! I personally take 500 mg vitamin C daily through the cold and flu season—and double that if I am feeling run-down or have been around someone with a cold!
4. Get plenty of rest. Inadequate sleep negatively impacts your immune response.  If you have school-age children, make it a priority for them to get at least nine hours of sleep each night. Moms and dads, you should strive for seven to eight hours yourself!
5. Try a natural approach. Scientific research has led to the discovery of a combination of plant extracts that naturally boost the body’s own production of interferon, a component of the immune system that helps fight off viruses. Other plant compounds found in elderberry and echinacea extracts can help too. Take these when you feel the first sign of something coming on, and continue taking them for about a week as needed.

You are under attack! Every day you breathe, eat, touch, and share millions of dangerous microbes that infest your surroundings. Unseen and unfelt, these substances still pose an undeniable health threat. What can you do to defend yourself and keep your immune system fit? To help you optimize nutrients otherwise deficient in your diet turn to Shaklee’s Immune Building Team:

• Nutriferon: exclusive formula that boosts your immune system safely and naturally. Shield your self with Nutriferon! Only Nutriferon, with its patented combination of four plant compounds, naturally invigorates your immune system by increasing the production of your body’s own interferon.
• Immunity Formula I: builds and maintains a healthy immune system.
• Defend & Resist Complex: Use when you feel that first tickle. This complex is a unique formulation containing ingredients that are clinically proven to stimulate the body’s natural resistance and support healthy immune function.

For more information on these immunity building supplements click here.

Wellness Thought: 

Get Off the Couch: 

Overcoming a Sedentary Lifestyle

Exercise doesn’t just affect the way you look on the outside; it affects the way you feel on the inside.   Confused about where to begin exercising? Sit down and map out your plan of action. Take a realistic look at your schedule and see how much time you can dedicate to your exercise program. It is better to under commit and over achieve. Try to work up to exercising most days of the week for at least 30 minutes a day. You can even take a few 10 minute walking breaks throughout the day to fit in your exercise. 

Here are some additional tips for success:

• Schedule an appointment with yourself to workout.
• Pick a time you are least likely to cancel on yourself.
• Morning workouts will jump-start your metabolism and fuel you with more energy for the entire day.
• Take your workout program slowly in the beginning. Don’t over stress your body.
• Pace yourself! Trying to do too much too fast can cause burnout.
• Mix up your workouts by cross-training. It will keep your body from getting overly fatigued.

Here are a few common obstacles to sticking with a regular exercise routine and some ways to beat the odds:

• I feel self-conscious when I exercise.
• Do your activity in your own home.  For example, use exercise videos, household chores, or personal fitness equipment.  Choose a group of friends with whom you feel comfortable and form a walking group.
• I’m worried about my health or getting injured.
• Always consult with your physician before starting a new exercise program.  Sign up for a gym or exercise class with qualified staff in the event that any health problems arise.  Start slowly with light activity to decrease your risk of injury.
• I just don’t like exercise!
• Running and lifting weights are not the only ways to exercise.  Turn on the radio and dance; do yard work to enjoy the beautiful outdoors; or play in the park with your kids, grandkids, or dogs.
• I can’t stay motivated.
• Adding variety to your routine and developing a support system of friends can keep you going.  Set realistic, reachable goals, track your progress, and celebrate your success.

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!  Your body will thank you tomorrow for the good things you do for it today.

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

“You will find that living a life in harmony with nature is like playing a musical instrument in a symphony orchestra. One sour note may cause a great deal of discomfort, not only to yourself, but to others, who also depend on an established harmony.” 

~ Dr. Forrest C. Shaklee ~

 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

MEATLESS MONDAY: Hospital Promotes Wellness Through Cooking

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Natural Gourmet partners with doctors from Lenox Hill Hospital to promote wellness through cooking.

On October 15, Natural Gourmet Institute had the privilege to host Dr. Robert Graham, his wife Julie Graham (a certified holistic health coach), and 13 residents from New York’s Lenox Hill Hospital for a special, hands-on evening of healthy vegetarian cooking. The Grahams and NGI created the event to draw attention to the Meatless Monday campaign and give doctors the knowledge and tools to treat common lifestyle illnesses such as diabetes, heart disease, and obesity with healthy food choices and cooking techniques.

The evening kicked off with hors d’oeuvres and a meet-and-greet between the doctors and NGI staff. Then it was into the kitchen for the doctors to prepare a healthy, balanced vegetarian meal under the direction of NGI instructor Richard LaMarita, who designed the Italian-inspired menu.

Colin Zhu, a recent graduate of NGI’s Chef’s Training Program and first-year resident at CentraState Health Care System, introduced the evening’s recipes and talked about their health benefits and nutritional highlights. Chef Rich followed with a quick knife skills tutorial, and then the doctors teamed up to make a healthy, seasonal four-course meal.

The class was a resounding success and the first in a series where these internists, each committed to promoting the role food choices make in our health, will learn basic vegetarian cooking techniques they can share with patients.

Maybe more hospitals and health care institutions will follow in Lenox Hill Hospital’s footsteps!

I know many people think chicken is a healthier alternative to red meat, but..."Eighty percent of the antibiotics sold in the United States goes to chicken, pigs, cows and other animals that people eat, yet producers of meat and poultry are not required to report how they use the drugs — which ones, on what types of animal, and in what quantities."

Healthy Meatless Recipe:

Orzo-Stuffed Peppers

(Courtesy of Giada DeLaurentis)

INGREDIENTS

• 1 (28-ounce) can Italian tomatoes
• 2 medium zucchini, grated
• 1/2 cup chopped fresh mint leaves
• 1/2 cup freshly grated Pecorino Romano cheese, plus more for sprinkling
• 1/4 cup extra-virgin olive oil
• 3 garlic cloves, minced
• 1 teaspoon salt
• 1 teaspoon freshly ground black pepper
• 4 cups low-sodium vegetable broth
• 1 1/2 cups orzo (rice-shaped pasta)
• 6 sweet bell peppers (red or yellow)
• 1/4 cup chopped fresh basil, for garnish

INSTRUCTIONS

• Preheat the oven to 400 degrees.
• Pour the tomatoes and their juices into a large bowl and break them into pieces using a pair of kitchen shears or your fingertips. Add the zucchini, mint, cheese, olive oil, garlic, salt and pepper. Stir to combine.
• Meanwhile, bring the chicken broth to a boil in a medium saucepan over high heat. Add the orzo and cook for 4 minutes. The orzo will be only partially cooked. Drain the orzo through a sieve, reserving the chicken broth, and add the orzo to the large bowl with the vegetables. Stir to combine. Transfer the warm chicken broth to a 3-quart baking dish.
• Slice the tops off the peppers and remove all ribs and seeds. Cut a very thin slice from the base to help the peppers stand up.
• Spoon the orzo mixture into the peppers. Place the peppers in the baking dish with the warm chicken broth. Cover the dish with foil and bake for 45 minutes. Remove the foil, sprinkle each pepper with cheese, and continue baking until the cheese is golden, about 15 minutes. Remove from the oven and carefully transfer the stuffed peppers to serving plates. Garnish with basil, if desired. 
• Serves 4-6.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator:

Food Day is Wednesday, October 24

Food Day is a nationwide celebration and movement of healthy, affordable and sustainable food. Food Day Kansas City intends to spread the word by strewing Apple Share events throughout the metropolitan area.  Apples are at the core of health — an easy and inexpensive way to chomp on real food, plus they embody a symbol to raise awareness about food issues.  Apples will be doled out at various venues not only for nutrition, but to get us thinking about daily diets and health.

Food Day does not merely cull from the small pool of foodies, grub pundits, locavores, vegetarianism, lifer organizers, health freaks and so forth.  Food Day is not a limited campaign replete with superficial goals and vapid aims.  Food Day does not insinuate that you reject your diet entirely only to embrace the strictures of vegan life.  Not at all, as it’s about good food and choices.

Food Day should be an inspiring event, and the day accepts all — vegetarians, carnivores, and omnivores alike.  Food Day is a celebration of healthy, affordable, and sustainable food, and represents a campaign for better food policies.  All that we humbly ask is to strive for good, real meals at your table — at homes, restaurants, cafeterias, or businesses — whether communally or alone.  Serve some kindness on your plates and avoid that fast food nation.  Join hands and reduce obesity, heart disease and diabetes rates while eating well.  Become more informed and cognizant of your food choices, ever so slightly or even more and become active.

Each of us must, by necessity, eat and drink almost daily. So, why ever make the art of cooking and eating so unwholesome?

Above all, please remember our children…meanwhile, munch on an apple!

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

“Let thy food be thy medicine, and let thy medicine be thy food.”

~Hippocrates, Father of Medicine~

Are you struggling with excess weight that won't come off no matter what you try?

Do you wish you could have more energy and less stress in your daily life?

Would you like to take charge of your health so you can feel as good as you did when you were younger?

Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes?

I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals.  I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier. 

Take the first step and schedule a complimentary 1/2 hour health breakthrough session to find out how an integrative approach to health can help you.

Wellness Thoughts: Building Your Immune System

The big winter flu shot vaccine push is on! You are about to be bombarded with endless messages to "get vaccinated!" They're even starting to lay a guilt trip on those who refuse vaccinations.

For the record, all the healthiest people walking around who don't catch the flu are the ones who refuse flu shots while taking care of their immune system. It's the vaccinated people who always seem to be sick for one reason or another, have you noticed?

In any case, it's important to find ways to boost your immune system and shield yourself from colds and the flu without resorting to jabbing yourself in the arm with a cocktail of mercury, formaldehyde, aluminum and MSG. Oh yes, all those things are found in vaccines, according to the CDC.

In fact, if you really like shooting up with brain-damaging mercury and essentially giving yourself a chemical lobotomy, just take more vaccines! It's the only legal way to inject these chemicals into your body where they will quickly enter your bloodstream and be delivered right to your brain!

So to avoid all that, here's a list of ways to boost your immune system without resorting to deadly vaccines and all the toxic additives they contain:

• Take a vitamin D supplement every day. (I can help you select quality/natural/patented products , ask me)
• Get as much sunlight as you can for as late into the year as you can manage. Even getting sunlight on just your face helps produce more vitamin D in your body.
• Drink immune-boost beverages. (Again, do not go to your local store and expect to buy a cost effective product there) 
• Use a high-quality air filter in your home to filter out bacteria and mold spores that may be circulating inside your home.
• Get regular exercise to boost your circulation and immune strength. This exercise should be frequent and moderate. Do not over-stress yourself at the gym, or your immune system will be temporarily compromised.
• Take supplements especially designed to protect your respiratory tract. (I can give you the correct information and recommendation) 
• Take measures to minimize your exposure to immune-damaging chemicals such as those you'll find in laundry products, cosmetics, personal care products and fragrance products. The artificial fragrance chemicals found in most of these products are carcinogenic and cause liver damage. (There is simply no excuse for harming your family this way. There are more effective products available that are non toxic and cheaper to use that what you are using today)
• Get off all medications that you can safely eliminate! Work with a Doctor/Naturopath to accomplish this, because quitting medications cold turkey can also be very dangerous. Most medications suppress your immune system, liver function, kidney function and even your reproductive function.
• Eat more meals that are rich in pungent spices. Eat more curry, which is rich in turmeric. Eat more ginger. Eat more cilantro, rosemary, thyme and other rich spices. This includes cloves and nutmeg, two spices you'll typically find in eggnog drinks. These spices boost immune function and taste great, too!
• Clean up your diet. If you're eating cheese and drinking processed milk, those substances are to be avoided during the winter influenza season. In many people, cheese and dairy products tend to cause sinus stuffiness, which is really a lack of sinus circulation. This can make you more susceptible to physically catching and harboring a virus floating around.
• Boost your trace minerals intake, especially zinc. Both zinc and selenium are hugely important for immune function. Zinc is especially well known for functioning as a shield support against many viral attacks. One of the best ways to boost your trace minerals intake is to switch to a natural sea salt or a high-mineral salt.
• Move your lymph! Rebounders (mini trampolines) are great for this purpose. Jumping rope also works, as does just hopping in place for a few minutes each day. You can also do arm rotations and other simple movements to keep your lymph circulating. Lymph movement is crucial for immunity.
• Take immune-protective herbal tinctures such as goldenseal, garlic, echinacea, osha root and elderberry. 
• While you're at it, wash your hands more frequently. Many of the infections we receive during the flu season come from us touching contaminated surfaces and then touching our eyes, nose or mouth. The simple act of washing your hands can dramatically cut down on viral infections
• Get plenty of sleep. A lack of sleep compromises the immune system.
• Reduce your levels of chronic stress, if possible. Stress also compromises your immune system, and it even "uses up" nutrients in your body, leaving you nutritionally depleted. (ask me how to relieve everyday stress in as little as 30 minutes)
• Laugh a lot! Watch some comedy movies, or spend some fun time with family and friends. Laughter boosts immune function at many levels. It's good for your body and your mental health. Find creative ways to expose yourself to comical situations and you'll benefit as a result.

It’s October. That means shorter days, colder temperatures, and winter right around the corner. From now through May it’s also the time of year we call cold and flu season. In fact, the average adult gets two to three colds a year, and every year about 200,000 people are hospitalized because of the flu. If you get sick, that’s trouble. You won’t be able to keep up with your kids, your spouse, coworkers, and friends. Simply put, there’s just no time for illness! Protect your health so you can protect your family, and start early to stay strong all winter. For more info on how to Start Early to Stay Strong go to http://healthnetwk.myshaklee.com/us/en/

Wellness Thought: 

Web Workouts

So what’s your excuse for not exercising? Many of us say we don’t have enough time, money, motivation, equipment, etc. to include daily exercise in our lives. But the good news is that everything counts! Even small changes in your habits—like taking the stairs or parking at the back of the parking lot—can help to improve your overall health and put you on the path to total body wellness. Plus, you can pick up some great ideas for new exercise routines or learn the proper technique and form through online videos. 

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!  Your body will thank you tomorrow for the good things you do for it today.

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

“Change is inevitable, growth is intentional.”

~Glenda Cloud ~

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.

Meatless Monday: Suggested Serving Sizes

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Suggested Serving Sizes 

Aren’t Happening

If you flip over a food product and look at the nutrition facts, there’s one fact in particular that’s important to note: The suggested serving size. That’s how the food manufacturer calculates the amount of calories, protein, fat, carbohydrates, and sodium contained in the product. Unfortunately, people aren’t paying enough attention to those suggested serving sizes. More than one-fourth of consumers who ate products labeled as containing two to three servings reported that they frequently ate the entire product in one sitting, according to a survey of 2,500 U.S. adults performed by the market researcher NPD Group. And family or party-size frozen meals, targeted to be shared by four people, are routinely being eaten by one or two people. If consumers regularly consume up to four times the suggested portion size, this disconnect between suggested serving sizes and reality can translate into increased calorie, saturated fat, and sodium intake that can contribute to obesity and heart disease risk. 

Healthy Meatless Recipe: 

Artichoke Spinach Lasagna

(Courtesy of Taste of  Home)

Ingredients

• 1/2 cup chopped onion
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 can (14-1/2 ounces) vegetable or chicken broth
• 1 teaspoon dried rosemary, crushed
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon pepper
• 1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and quartered
• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
• 1/2 cup sliced fresh mushrooms
• 1 jar (16 ounces) roasted garlic Alfredo or Parmesan and mozzarella pasta sauce
• 12 no-cook lasagna noodles
• 3 cups (12 ounces) shredded part-skim mozzarella cheese, divided
• 1 cup crumbled tomato and basil feta cheese or feta cheese
• 1/8 teaspoon garlic powder
• 1/8 teaspoon each dried oregano, parsley flakes and basil

Directions

• In a large saucepan, saute onion in oil for 2-3 minutes or until tender. Add garlic; cook 1 minute longer. Stir in the broth, rosemary, nutmeg and pepper. Bring to a boil. Add the artichokes, spinach and mushrooms. Reduce heat; cover and simmer for 5 minutes. Stir in pasta sauce.
• Spread 1 cup sauce mixture into a greased 13-in. x 9-in. baking dish. Top with three noodles and 3/4 cup mozzarella cheese. Repeat layers three times. Top with remaining sauce mixture and mozzarella cheese. Sprinkle with feta cheese, garlic powder, oregano, parsley and basil.
• Cover and bake at 350° for 40 minutes. Uncover; bake 15 minutes longer or until noodles are tender. Let stand for 10 minutes before cutting. 
• Yield: 12 servings.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: 

Give A Nod To Nature

Nature's stress-relieving effects have been praised and practiced for thousands of years. Recent studies have confirmed this simple notion: people recover faster from stressful and painful incidents when exposed to natural environments, and those who can access “nearby nature” have been found to be healthier and more satisfied with their home, job, and life in general!

This week, fit in at least one, 10-15 minute session with nature. Whether it be taking a hike in the woods, sitting outside and listening to the birds and insects, or reflecting upon a body of water, take time to reacquaint yourself with nature's restorative power!

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

“Though no one can go back and make a new start, anyone can start 

from now and make a brand new ending.”

~Carl Bard~

Are you struggling with excess weight that won't come off no matter what you try?

Do you wish you could have more energy and less stress in your daily life?

Would you like to take charge of your health so you can feel as good as you did when you were younger?

Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes?

I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals.  I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier. 

Take the first step and schedule a complimentary 1/2 hour health breakthrough session to find out how an integrative approach to health can help you.

Wellness Thoughts: Blood Sugar Metabolism

Put very simply: When we eat a meal the glucose (sugar ) enters our blood stream to be transported to our cells for their use. This blood glucose signals our pancreas to release insulin. Each of our cells have receptors on them that act somewhat like a door. The insulin is what "opens the door" to allow glucose to actually enter the cell. If the receptors (doors) on our cells are damaged, or if there is not enough insulin, or if the blood sugar levels are constantly high (due to high dietary sugar intake) our pancreas may become overworked and not be able to keep up with the insulin production. This can result in hypoglycemia (hyper or tired/irritable highs and lows) and this can easily progress to diabetes.

It is important to provide essential nutrients to ensure healthy glucose "doors" on our cells. We must choose our diet very carefully. Decrease simple carbohydrate intake (sugar, bread, sweets, dairy products, soda, alcohol, commercial juices, refined and processed foods, white flour products, etc.) and increase complex carbohydrate intake (whole grains, legumes, vegetables, etc.) for balanced blood sugars and sustained energy.

We eat much too much sugar...it's in everything! Choose wisely! Important note: do not reduce sugar with artificial sweeteners as these are neurotoxins ( toxic to our brain and nerve cells) and extremely detrimental to our health. Do your homework on these chemical concoctions before using them!

Drink eight glasses of pure water daily. Eating and sleeping on a routine makes it easier to control blood sugars. Regular exercise is very important to improve blood-sugar management.

What Can help You Manage Blood Sugar Metabolism?

These Shaklee supplements can help you maintain health, normal blood sugar levels:

• Glucose Regulation Complex: helps promote blood sugar levels from a unique blend of minerals, botanical extracts and antioxidants.
• B-Complex: a naturally balanced nutritional formula whose primary function is to enhance energy production and nervous system integerity. Helps to control the STRESS in your life. Allows adrenal-pancreas-liver balance of blood sugar.
• Cinch product line: improves insulin sensitivityand neuro endocrine response to thyroid hormone, burns body fat and increase lean muscle mass, approaches body balance in a new and natural way, improves energy to begin an effective weight program, which is needed by many.
• Omegaguard: prevents vascular degeneration and improves insulin sensitivity.
• Soy Protein: your body needs a continuous supply of high-quality protein. Americans eat plenty of protein, but it is mostly from meat, eggs and dairy sources, which are usually high in saturated fat and cholesterol.
• Vitalizer: is the powerful and convenient approach to complete supplementation providing the best spectrum of vitamins, minerals, antioxidants, anti-aging phytonutrients, omega-3 fatty acids, and probiotics, all in one daily serving.

If you would like more information on these products call me or go to http://healthnetwk.myshaklee.com

Wellness Thought: Exercise Break It Up

Do you find it difficult to fit in your recommended 30 minutes of daily physical activity? Don’t think of it as a once-a-day event; instead, break up the time into shorter segments throughout the day. To mix it up try doing different activities for each segment—8 flights of stairs between meetings, a walk around the block at lunch and a deskercise session to get you through the afternoon! Ten or fifteen minutes on breaks, lunch or between floors can add up in a hurry. Start by thinking of activities you can do during the day based on your environment. Next, determine times throughout the day when you can accomplish the activities. Finally, make it part of your daily routine.

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!  Your body will thank you tomorrow for the good things you do for it today.

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

"Take care of your body. It's the only place you have to live."  ~Jim Rohn~

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.

Meatless Monday:Americans Still Fall Short

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Americans Still Fall Short on Fruits and Veggies

The USDA encourages an increased intake of fruits and vegetables, because they are rich in vitamins, minerals, fiber, antioxidants, and other compounds that help fight disease. Despite the advice of the U.S. Department of Agriculture to consume more fruits and vegetables—four to five cups per day for adult women and men, according to USDA’s MyPlate—Americans are still falling short. According to a poll conducted by the International Food Information Council Foundation, which included data from 1,057 adults, most Americans say they’ve been trying to increase their fruits and vegetables intake over the past year. Unfortunately, children and adults eat only an average of a little more than one cup of vegetables per day and a little more than one-half cup of fruit per day, according to data from the market research firm, NPD Group. The data showed that children 2 to 12 and parents are eating more fruits and vegetables, while teens and the elderly are consuming less.

Healthy Meatless Recipes: 

Southwestern Squash Stew

(Courtesy of Elyse May)

This stew will amaze as everyday ingredients blend together to form a deliciously spiced one pot wonder. It’s flexible enough to incorporate a wide variety of hearty vegetables, so if you don’t have winter squash or zucchini on hand try it with another gourd.

Serves 4

Ingredients:
•6 cups vegetable broth
•1 medium onion, diced
•1 16-ounce can of beans*, drained and rinsed
•1 16-ounce can of corn, undrained
•1/2 teaspoon ground cumin
•2 teaspoon chili powder
•1 teaspoon garlic powder
•1 medium zucchini, diced
•1 medium winter squash or squash of choice, diced
•1 16 ounce can of chunky salsa
•1/2 cup instant brown rice, uncooked
*Any bean will do, but black, pinto or kidney work best*

Directions:

Spray a large pot with nonstick cooking spray or coat lightly with oil. Over medium-high  heat, sauté the onion for 4-7 minutes, or until onion is translucent.

Add the broth, beans and corn to the pot and bring to a boil.

Reduce heat to simmer and add cumin, chili powder, zucchini, squash, salsa and rice. 

Simmer for 30 minutes and enjoy. 

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: 

Go On A Veggie Adventure

It's not always easy to try new foods, but a diverse blend of fruits and vegetables in your diet can help you maintain your weight and stay healthy. Exploring, preparing and tasting new produce can also be a fun way to discover new flavors; it's all in how you look at it!

Explore three new fruits and veggies by incorporating them into your diet this week. Go online for healthy recipes, preparation tips and congratulates yourself for trying something new! If you find a favorite, pick out a few more recipes and add them to your usual rotation.

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

“Focus on the Blessings this day brings you. The Morning Sun, your Health, your Opportunity to move closer towards your Goals.”

~ Author Unknown ~

Are you struggling with excess weight that won't come off no matter what you try?

Do you wish you could have more energy and less stress in your daily life?

Would you like to take charge of your health so you can feel as good as you did when you were younger?

Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes?

I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals.  I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier. 

Take the first step and schedule a complimentary 1/2 hour health breakthrough session to find out how an integrative approach to health can help you.

Wellness Thoughts/ Optimize Your Health

Autumn is here! It seems every year the days go by faster and faster. We can't stop the clock, but wouldn't it be great if there were a way to slow down the aging process? Well, there is- and it's right at the end of your fork. The individual foods listed in this month's feature article contain phytonutrients that fight aging on a cellular level. When you eat these foods together as described below, the power of their nutrients is strengthened, enhancing their ability to combat the signs of aging. As an added benefit, these same phytonutrients, especially when eaten in combination, act together to help lower the risk of developing cancer.   Top Food Combinations to Slow  Aging and Cut Cancer Risk  #1 Fruits and Berries  Any combination is beneficial, but two combos that have been particularly cited in research are 1) apples and raspberries and 2) oranges, apples, grapes and blueberries. Good choices for a fruit salad or smoothie. #2 Broccoli and Tomatoes Great for you either cooked or raw. See recipe below! #3 Green Salad Topped with Olive Oil, Avocado or Nuts The healthy fats in these toppings help to increase absorption of the nutrients in salad greens.   #4 Cruciferous Vegetables Any mixture of broccoli, cauliflower, kale, brussel sprouts, cabbage, collard greens, bok choy, watercress or arugula.  #5 Garlic with Olive Oil and Herbs Chopping the garlic and letting it stand for 10 minutes will help release its nutrients. Combine with olive oil and herbs such as rosemary, thyme or basil and sautee with vegetables or use as part of a base for homemade soup. Why the Proven Benefits of Nutritional Supplementation Are So Important Today There are trillions of reasons why you should supplement daily. Your body contains trillions of cells. Billions of new cells are created every day. Each cell is like a high-performance engine. It needs high-quality raw materials (nutrients ) to function properly. The quantity and quality of nutrients you ingest affects every system in your body: cardiovascular and digestive, muscular and skeletal, lymphatic and endocrine, reproductive, urinary, and even your nervous system. In other words, how you look, feel, and perform is directly affected by your daily nutrient intake. Proper nutrition and a healthy lifestyle can prevent many major diseases 60-90% of the time. Every day we make choices that will either improve your health or harm it. Studies show that if you don't eat right, get to a healthy weight, exercise regularly, and supplement your diet with proper nutrients, you increase your risk of developing certain diseases such as heart disease, cancer, and type 2 diabetes. Good health is a choice, which means that disease ( in many cases ) also is a choice. 90% of Americans fall short in getting essential nutrients into their diets. The good news is that the very latest research suggests you can positively influence your health every day through the lifestyle changes you make and through the quality of your nutritional intake. It has been authoritatively demonstrated that, in spite of your "three square meals a day", you may be suffering from malnutrition. The addition of a natural nutritional supplement will certainly help you overcome your nutritional deficiency weaknesses. Starting today, make an investment in yourself. Proper nutrition and a healthy lifestyle can help prevent health issues in the future. Different people have different needs. That is why Shaklee provides a number of options for getting foundation nutrition in one tablet (VitaLea) or one daily strip (Vitalizer). For more information call me or click here for more information. Your Health Is Your Most Valuable Asset If you're taking a multivitamin, you're off to a great start toward optimal health. But many health experts recommend adding critical nutrients such as omega-3s and probiotics to your daily routine to provide additional health benefits. Vitalizer is the most advanced multinutrient supplement pack in the marketplace today. A simple step toward supplementation, it includes our Vita-Lea® multivitamin—plus omega-3s, phytonutrients, probiotics, and much more in one convenient daily serving. Take your health to a new level and try Vitalizer today. Vitalizer is the most advanced multinutrient supplement pack in the marketplace today, and it features a patent-pending delivery system designed to enhance absorption of key nutrients. Vitalizer is more than just a single multivitamin—with 80 bio-optimized nutrients clinically proven to create a foundation for a longer, healthier life, it's the only comprehensive multinutrient supplement pack you need. There's a Vitalizer that's right for everyone. Backed by 55 years of nutrition science, a first-of-its-kind Landmark Study, 12 clinical trials, and with formulas that target the specific health needs of men, women, and active adults, Shaklee Vitalizer is the first step toward an optimal nutritional foundation. For more information go to http://healthnetwk.myshaklee.com/us/en/ Ask me about Autoship; you can save 10%. 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!  Your body will thank you tomorrow for the good things you do for it today. Wishing you health and wellness from the inside out, Lisa LQ WELLNESS Professional Wellness Coach 973-383-0955 lisaquinnwc@embarqmail.com Interested in Shaklee? Take a look at products available here! Make sure to follow me on Twitter @lq_wellness "Smile, breathe, and go slowly."   ~ Thich Nhat Hanh ~ 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.

Meatless Monday: Pass Up Processed Meats For Good Health

One Step At a Time...

You Can Go Meatless One Day For All Three Meals

If you favor sizzling bacon and salty slices of ham, you might want to reserve these menu choices for special occasions, thanks to a growing body of science that says “No” to consuming processed meats. Researchers have linked higher consumption of these meats—bacon, sausage, hotdogs, processed deli meats like ham and salami—with a number of poor health outcomes, including heart disease, type 2 diabetes, cancer, and premature death.

Heart disease: 

A Harvard meta-analysis, that included data on more than 1.2 million people found that processed meats were linked to a 42 percent higher risk of coronary heart disease (Circulation, 2010).

Type 2 diabetes: 

Data from Harvards’ Health Professionals Follow-up Study, which followed more than 442,000 participants, revealed that eating a daily 50-gram (1.75 ounces) serving (about one hot dog or sausage) was linked with a 51 percent increased risk of developing type 2 diabetes.

Cancer: 

While processed meat intake has been associated with a number of cancers, the most conclusive link is with colorectal cancer. In the National Institutes of Health-AARP Diet and Health Study, that included more than 500,000 adults, a significant increased risk of colorectal and lung cancer was observed with higher intake of processed meat. The American Institute for Cancer Research warns against eating any amount of processed meat in order to reduce cancer risk. 

Premature death: 

A study published in March 2012 in the Archives of Internal Medicine evaluated data from more than 120,000 men and women over 28 years. The researchers found that a daily serving of processed meat increased the risk of death by 20 percent.

Why the risk?

There are several plausible reasons why processed meats may raise your risk for disease. These meats are often very high in saturated fats, which are known to raise “bad” LDL cholesterol levels, heart disease risk, and promote inflammation, a root of chronic disease. An ounce of pan-fried bacon (about one strip) has about 4 grams of saturated fat, 20% of your budget for the whole day. In addition, processed meats are typically very high in sodium; an ounce of pepperoni contains over 450 milligrams, about 20 percent of the daily allotment for healthy individuals. Keeping your sodium intake down can help protect you from high blood pressure and stroke. And more: Processed meats are prepared with carcinogen-forming compounds, such as nitrites. Your healthiest bet is to keep these processed meats to a minimum or avoid them entirely. Focus on fresh, minimally processed animal foods such as chicken, turkey, and fish, as well as more plant-based proteins, such as soy foods, beans, lentils, peas, nuts, and seeds.

Healthy Meatless Recipe: 

Garden Veggie Egg Bake

(adapted from Taste of Home )

Looking for a healthy day-starter? Children will actually enjoy eating their veggies when they’re baked into this cheesy, nutrition-packed egg dish.

Ingredients

• 5 eggs
• 2 cups egg substitute
• 1/2 cup 2% cottage cheese
• 1/3 cup shredded pepper Jack cheese
• 1/3 cup shredded cheddar cheese

• 1/4 teaspoon pepper
• 1/4 teaspoon hot pepper sauce
• 1 medium zucchini, chopped
• 2 cups fresh broccoli florets
• 2 cups coarsely chopped fresh spinach
• 1/2 cup shredded carrots
• 1/2 cup cherry tomatoes, quartered

Directions

• In a large bowl, whisk the eggs, egg substitute, cheeses, pepper and pepper sauce. Stir in the vegetables. Transfer to an 11-in. x 7-in. baking dish coated with cooking spray.
• Bake, uncovered, at 350° for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting. Yield: 6 servings.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: 

Do the Best for Your Breasts

Breast cancer is the second most common type of cancer diagnosed in American women. And although it's more rare, men can develop breast cancer, too. Fortunately, eating a healthy and balanced diet (especially high in fruits and vegetables), exercising regularly, maintaining a healthy weight, not smoking, and limiting alcohol consumption may all lower your risk of developing breast cancer.

This week, evaluate your current breast cancer prevention practices and check to see when your next screening should be. If you're between the ages of 50 and 74, you should have a mammogram once every 2 years. If outside of this age range, talk with your physician about your risk factors and when you should get screened for breast cancer.

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 Shaklee? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

"Let us be grateful to people who make us happy; they are the charming 

gardeners who make our souls blossom."

 ~ Marcel Proust ~

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.