Meatless Any Day: Eat Your Fresh Produce

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

 Whether you're in top physical shape or struggling with a health concern, anyone can reap the benefits of fresh produce. Vegetables and fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity; and both promote healthy digestion, can fill you up with few calories and little to no fat, and are among the healthiest snack options when on the go. Dark leafy greens and cruciferous vegetables are especially good choices, as are berries and other low-glycemic fruits. Aim for four to five servings of vegetables and three to four servings of fruit per day - go for a wide range of colors, choose fruit and vegetables that are fresh and in season, and buy organic whenever possible. Consider adding them to your healthy lifestyle.

Healthy Meatless Recipe:

Portobello and Zucchini Tacos

(Adapted from Martha Stewart)

Roasted vegetables make fine fillings for meat-free tacos; besides the ones used here, try corn, bell peppers, other types of mushrooms, and any type of squash or potato. Substitute hearty roasted portobello mushrooms and zucchini for the ground beef. Then top with shredded cheese and chopped vegetables.

Ingredients:

• 5 portobello mushrooms, stemmed and sliced 1/2 inch thick
• 2 teaspoons dried oregano
• 2 tablespoons olive oil
• 1/4 cup water
• Coarse salt and freshly ground pepper
• 4 zucchini, cut into 2-by-1/2-inch sticks
• 1 red onion, halved and sliced 1/4 inch thick
• 8 corn tortillas (4 1/2-inch size)
• 6 ounces Monterey Jack, shredded (1 1/2 cups)
• 1 cup cherry or grape tomatoes, halved or quartered

Directions:

• Preheat oven to 425 degrees. On a rimmed baking sheet, toss mushrooms with 1 teaspoon oregano, 1 tablespoon olive oil, and the water; season with salt and pepper. On another baking sheet, toss zucchini and onion with remaining oregano and olive oil; season with salt and pepper.
• Roast, tossing occasionally, until vegetables are browned and fork-tender, 25 to 30 minutes (zucchini may cook faster than mushrooms).
• Using tongs, hold each tortilla directly over a gas flame, turning, until heated through, about 5 seconds. (Alternatively, wrap tortillas in parchment, then foil, and warm in a 350 degrees oven.)
• To serve, fill each tortilla with mushrooms, vegetable mixture, shredded cheese, and tomatoes.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Start Slow, Go Steady

Physical activity isn’t just a way to lose weight; it’s an essential step towards a long, vibrant life! If you haven’t been active in a while, now’s the time to revamp your routine. Start out with smaller amounts of exercise at lower intensities and gradually progress to moderate-intensity activity to reduce your risk of injury.

This week, work on your fitness routine and don’t worry about how fast or hard others are exercising around you. Remember that you’re never too out-of-shape to get active!

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

 "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."

~Liane Cardes~

Meatless Monday: 9 Nutrients That Boost Immunity

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

 

   

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

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

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

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

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

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

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

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

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

      

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

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

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

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

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

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

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

Healthy Meatless Recipe:

Chickpea and Spinach Burgers

(Adapted Naturally Ella)

Ingredients:

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

1/4  cup onion, diced

1 cup spinach, packed

1 tablespoon olive oil

1/2 tablespoon soy sauce

1 teaspoon oregano

1 teaspoon smoked paprika

2 tablespoons sunflower seeds

1 egg

1/4 cup whole wheat pastry flour

1/2 cup whole wheat bread crumbs

Pinch salt

Instructions:

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

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

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

Enjoy and Bon Appetit!

Have a great week everyone and remember a better tomorrow starts with what you eat today!

Do you have a favorite meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

Interested in Optimal Wellness? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

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

~Author Unknown~

Heathy Weight Loss Program

Take your Shape in a 

Whole New Direction

With Shaklee 180

Weight Loss Transformation doesn't have to be a trial. Strong science and delicious flavors make a 180 Transformation possible, without feeling deprived or exhausted. Get healthy while you get slim!

Shaklee 180 Program

LQ Wellness is an Independent Shaklee Distributor and immensely proud to present: the SHAKLEE 180 Program!

What is Shaklee 180?

Shaklee 180 is the revolutionary new weight loss program from Shaklee Corporation that allows you to safely and easily lose fat and keep it off for good! So many diets promise to help you to lose weight but fall short!  Did you know that the average American diets 4 times a year? Why are we jumping on and off these diets so much?  The answer is that most programs cause you to lose weight, not fat. At Shaklee we have a simple, affordable program that takes us from start to finish and helps us to maintain a healthy weight.  

Here’s how it works. For those that need to lose weight we start with:

The Turnaround Kit:

• This provides you with 2 meals a day (a Smoothie or a Meal Bar), a multivitamin and an energizing tea.  All for less than you’d pay for a Starbucks!  The first part of your 180 is 90 days losing your weight.  And the amazing think about Shaklee 180 is that its powered by Leucine so you will only lose fat and not muscle like other diet plans!  This helps to prevent yo-yo dieting so that once you lose that fat you’re body is better able to keep it off.  The second half of the plan you will use: Lean and Healthy Kit (1 meal a day).

This is just one meal a day and a comprehensive vitamin strip called Vitalizer designed to keep you strong while you keep your weight off!  You see where other diet plans abandon you; Shaklee makes sure that you have a community of people that will ensure your success.  We also have a variety of tools to help you including brand new mobile apps! These will help you to track your progress, goals, and motivational words day by day.  You can also post these to Facebook, Twitter, Pinterest etc. to make a public declaration of your plan to get fit!

As if that weren’t enough Shaklee 180 is also providing rewards for every time you input your goals and progress.  These range from small fitness related prizes all the way up to a grand prize trip to Hollywood or Paris where you will get a chance to have your own photo shoot by a famous photographer!  All while getting fit in the process!

Now for what may be the very best part of the whole program. After all, who doesn’t like free? We’ve also designed a way to make Shaklee 180 affordable to anyone looking to lose weight.  Its so easy that if you are feeling good and want to get your products for free you can easily share Shaklee 180 with 3 of your friends and yours is free!  You lose weight and helps others do the same and get free products and prizes!  Sounds like a win-win situation.

And ON TOP of all of these great bonuses Shaklee 180 also gives you a free membership, customizable flavor choices, and expedited shipping!  We literally couldn’t make this deal any better if we tried!

After January 1, 2013 the weight loss game will be changed forever.  Are you ready to lose that fat for good? Ready to make the 180 degree turn in your life? If so visit me here or send me an email to schedule your counseling session. Then get ready to make your transformation!

Go from before to after with clinically tested weight loss products - and a program designed to burn fat, not muscle. This customizable two-meal kit delivers a complete program of smoothies, snacks, energizing tea and metabolic boost - along with access to exclusive tools and rewards. Quite possibly the last weight loss program you will ever need. Shaklee 180 is designed to help you lose weight and help you learn how to keep it off. It’s the only weight-loss program on the market with products that are Powered by Leucine, an amino acid that signals your body to retain muscle while you lose weight. All this, plus a complete set of exclusive tools developed to support your success every day.

Join the tens of thousands who have found weight loss success with Shaklee.

90 days to lose the weight + 90 days to learn how to keep it off = Shaklee 180. Once again, Shaklee 180 is a weight management program from the number 1 natural nutrition company in the US, divided into 2 parts.  The first 90 days Shaklee provides you with a Turnaround Kit, which includes everything you need to lose weight.  This includes Energizing Smoothies, Meals in a bar, Snack bars, Energizing Tea (which is one of my favorites) and Metabolic Boost.

The next 90 days (put the two together and you have 180, yay!)  Shaklee gives you everything you need to create or maintain a leaner and healthier you.  This Lean and Healthy Kit includes Smoothies and Shaklee Vitalizer.

Shaklee 180 helps you stay motivated with awesome prizes as you reach your nutritional goals.  A little healthy competition could win you a trip to Nashville or the grand prize to Paris.  You'll also get support tools to stay on track, as well as, workouts and professional health advice. 

 I'm so excited to share with you Shaklee 180!  At the beginning of each year, many of us create goals or resolutions for the New Year.  And most of those include losing weight or creating a healthier life for yourself and your family. 

Are you ready to take your shape in a whole new direction?

Healthy Tip For Weight Loss

Reading Food Labels

If you want to eat a healthier diet, you need to have a basic understanding of good nutrition principles and how to read food labels. Registered dietitian, Coretta Chaffin recommends starting from the top. "You want to look at the amount of servings that are in a container because the nutrition facts are based on one serving," she said. "So, if a container has more than one serving, you need to multiply the fat, cholesterol, salt, etc. by the total number of servings." Next, look at the total fat. Ideally, for good heart health, an item should have less than 30 percent fat. Fiber is important, too. "I compare it to a toothbrush," Coretta explained. "The toothbrush cleans the inside of our mouth and fiber cleans the inside of our body." Then, check to see that a food item contains some kind of nutrients, like vitamin A, vitamin C, calcium, and iron. Food labels also include a list of ingredients in descending order by weight. Within the first five ingredients on a label, you should try to avoid any sugars (also labeled corn syrup, high fructose corn syrup, glucose, and sucrose), hydrogenated fats, and trans fatty acids. Also watch out for sodium, food additives, and food coloring. Other tips for putting the healthiest foods in your shopping cart:

• Opt for fresh produce that’s in season, as it will have the most nutrients.
• Frozen fruits and vegetables are also high in nutrients since they are often frozen soon after harvesting to retain their nutrient values.
• Minimize your use of packaged and processed foods, which usually have higher fat, sugar, and salt content as well as artificial flavors, colorings, preservatives, and chemicals that alter texture.

“A strong positive attitude will create more miracles than any wonder drug.”

~Patricia Neal ~

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

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

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

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

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

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

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

Meatless Monday: Your Best Choices

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

The Best of Meatless “Meats”

Faux meats, meat alternatives, and meat replacers—there are lots of names, but they all mean the same thing: plant-based alternatives to meats. While meat alternatives were once restricted to select specialty shops, today grocery stores carry an increasing variety, often based on tofu, soy and other plant proteins, that offer great solutions for vegetarians, vegans or people simply interested in eating more meatless meals. Shelves are full of veggie dogs, veggie burgers, chicken-less wings, deli “meats,” “bacon” and even roasts.  

You might assume that just because meat alternatives are plant-based they are automatically healthy, but that’s not always the case. Some are highly processed and may contain a fair amount of sodium. In addition, some products contain cheese and other ingredients that could drive up the saturated fat count. But have no fear; there are plenty of healthy meat alternatives available, and we’ve done all the legwork to help separate the über-healthy from the less healthy products.

Helpful hints. If you’re looking for a meat-like entrée for your plant-based meal, check out these tips to make the best choice.

Check the Salt. While many are fairly low in sodium compared to most processed foods, there are a handful of meat alternatives that have almost one-third of a day’s worth of sodium, according to the Dietary Guidelines daily limit of 2,300 milligrams.

Get Protein. Because these products are used in place of meat, make sure you obtain adequate protein. The protein content of faux meats varies greatly, depending on the main ingredients, which can include grains, vegetables, beans, tofu and soy. While most animal products contain about seven grams of protein per ounce, a guideline for meat alternatives is to look for at least 13 grams per serving—the amount found in almost two ounces of meat.

Not All Servings Are the Same Size. Don’t be fooled by super-low calorie options. A typical serving of meat is three ounces, but the serving size for these faux meats ranges from less than two ounces to more than five. Those smaller portions may not provide a big nutrition boost, leaving you feeling hungry soon after eating. Balance out the rest of your meal to provide enough calories and nutrients to satisfy you. 

Healthy Meatless Recipe:

Baked Eggplant with Savory Cheese Stuffing

(Adapted from Cooking Light)

Eggplant makes a satisfying vegetarian dinner when stuffed with tomato and peppers and served with rice. Feta cheese adds tang and body to the stuffing.

Ingredients:

2 medium eggplants, each cut in half lengthwise (about 2 pounds) Cooking spray1 (1-ounce) slice whole wheat bread

1 teaspoon extra virgin olive oil

1 1/2 cups finely chopped onion

1 1/4 cups finely chopped red bell pepper

1 cup finely chopped seeded plum tomato

1 teaspoon chopped fresh or 1/4 teaspoon dried oregano

2 garlic cloves, minced

3/4 cup (3 ounces) crumbled feta cheese

1/4 cup chopped fresh flat-leaf parsley

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions:

·      Preheat oven to 400°.

·      Score cut side of each eggplant half by making 4 crosswise cuts. Place the eggplant halves, cut sides down, on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 25 minutes or until tender. Remove from oven; cool on pan 10 minutes. Carefully remove pulp, leaving a 1/3-inch-thick shell; reserve eggplant shells. Chop pulp.

·      Reduce oven temperature to 350°.

·      Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1/2 cup. Drizzle the breadcrumbs with olive oil, and pulse to combine.

·      Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 3 minutes. Stir in the chopped eggplant, bell pepper, tomato, oregano, and garlic; cover, reduce heat, and simmer 10 minutes, stirring occasionally. Uncover and cook 5 minutes or until liquid evaporates, stirring occasionally. Remove from heat; stir in cheese, parsley, salt, and black pepper. Stuff each eggplant shell with about 1/2 cup onion mixture; sprinkle with breadcrumb mixture. Place on a baking sheet; bake at 350° for 30 minutes or until thoroughly heated and lightly browned.

·      Yield: 4 servings (serving size: 1 stuffed eggplant half)

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Learn From the Past

If you’ve struggled to keep your New Year’s resolutions in the past or you’ve already given up on the ones you made this year, you may need more than willpower to reach your goals. Sometimes, before you can move forward, you need a better understanding of how you got where you are and a wellness coach can help.

“It’s very important to know why you want that change and what it’s going to do for you but also to look at what has been holding you back,” said Jill Eilenberger, a licensed psychotherapist. This is especially important if you need to lose a significant amount of weight or to quit smoking or drinking. A Wellness Coach can help you to come to grips with your feelings so you can gain some insights into how your problem developed and why you may be resistant to change.

Once you have a better understanding of your feelings, your coach can help you to prepare for making the change. This involves evaluating your priorities and becoming aware of any conflicts or obstacles. It also involves getting very clear about the reason you want to change. As your Wellness Coach, I can help you work to build your confidence as well as to develop new skills for dealing with problems as they arise.

Have a great week everyone and remember a better tomorrow starts with what you eat today!

Do you have a favorite meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

Interested in Optimal Wellness? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

“Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now.”

~ Denis Waitley ~

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

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

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

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

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

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

Wellness Thoughts for the New Year

Congratulations: You have officially survived the holiday season! Now it's time to get back on the wagon and reach some major milestones in the New Year. Weight loss may be at the top of your list of goals for 2013, as it is for many people. And whether you want to lose 10 pounds or 100 pounds, you're going to have to make some changes to your lifestyle habits.

The good news is that you don't have to completely overhaul your life all at once. At LQ WELLNESS, I believe that small changes can lead to BIG results—and the ever-growing number of success stories from our members is proof of that! Millions of people just like you have been in your shoes and have come out on the other side happier, healthier and fitter than they could have ever imagined. And they've learned some bits of wisdom along the way that you can now use to your advantage along your own journey. Are you ready to lose your first 10 pounds of 2013? These helpful weight-loss tips from successful LQ WELLNESS will help you do just that!

Take Baby Steps

When it comes to New Year's resolutions, people often set multiple big goals to achieve simultaneously. It's great to be motivated, but diving into a lot of change all at once is a recipe for burnout. Instead, start with one habit, and once you've got a handle on it, move slowly onto the next. Remember--slow and steady wins the race. Be consistent with gradually adding more healthy habits, and you'll see results in no time!

Always Have a Plan (And Back-Ups)

When you fail to plan, you're at the mercy of whatever life throws your way--whether it is unhealthy snacks in the office vending machine, or a traffic jam that prevents you from getting to your exercise class on time. When it comes to eating right and getting in your fitness minutes, always have a ''Plan A'' and a ''Plan B'' to ensure that you're never left unprepared for life's little obstacles.

Measure Everything

You might think you know how much you're eating, but very few of us are perfect at estimating portions and that little extra bit of cereal, coffee creamer, or salad dressing can add up fast. Invest in a set of measuring cups and spoons and practice measuring out your portions at every possible opportunity. Keep up this habit over time, even if you feel like you've become a measuring pro. It's amazing how easy it is to forget what an appropriate serving size looks like, especially when we're constantly faced with larger-than-life portions at restaurants.

Drink Water (And Lots of It!)

When it comes to weight loss, water is your secret weapon. Drinking enough H2O will help keep you full, prevent fatigue and crush food cravings. A lot of people struggle with getting the recommended 64 ounces of water per day, but with enough practice, it's a habit that can become second nature.

Flex Your Motivation Muscle

Getting motivated is like bathing—you have to do it daily! Motivation comes and goes, and if you let it get too low, keeping to your healthy-living goals can seem like a daunting task. Find something that motivates you and incorporate it into your daily routine. Whether it's watching a video, reading an inspirational book, journaling, or finding motivational quotes online, make sure you take some time to replenish your motivation supply every day!

Work on Your Relationship with Food

For many people, eating is an experience that is charged with many conflicting emotions. Therefore, it's not enough to simply go through the motions of eating healthier. You have to mentally change your perception of what food means to you, too.  Although it can be difficult, consciously working to change your relationship with food is one of the best things you can do for long-term weight-loss success. Of course, this is a skill that will take a lot of practice. But simply taking time to focus on eating for fuel (rather than emotional reasons) is a step in the right direction.

Take Advantage of Tracking Tools

LQ WELLNESS’ Fitness and Nutrition Trackers offer more than just accountability—they also enable you to see patterns in your exercise and eating habits over time.

Surround Yourself with Goal Reminders

It's easy to let life get in the way of your well-intentioned plans to eat right and exercise. But if you surround yourself with constant reminders of your big-picture plan, it makes it easier to stick to the healthy habits that will get you results. Vision boards also serve as great daily reminders. To make one, cut out images and words from magazines and newspapers that represent what your goal means to you. Paste the cutouts on a large piece of poster board, and hang your board in a place where you will see it every day. This small exercise can be surprisingly effective at helping you stick to your goals when times get tough!

Keep a Food Photo Journal

If you're a visual person, taking pictures of your food before a meal is an easy way to get a clear picture of how much you're eating. It's pretty difficult to be dishonest with yourself about what you ate when you have the evidence in photo form. If you feel strange taking pictures of your food in public, don't worry—all you need to do is snap a discreet shot with your phone. Nobody will notice but you!

Be Kind to Yourself Every Day

We can’t all be optimistic 100% of the time. But taking the time to practice positive self-talk really does make the path to success a little bit clearer, and can rekindle your motivation when you need a pick-me-up. Find a quiet moment every day to reflect on how far you've come already—and tell yourself that you deserve to live your best life.

Which of these 10 tips will you try this year? Do you have any weight-loss secrets of your own to share? Please comment below or send me your suggestions.

Healthy Tip For Thursday

Portion Distortion

Learn about appropriate portion sizes.  Many times we are served portions that are 2 to 3 times more than what our bodies actually need in a meal.  An easy way to keep your portions under control is to fill half of your 8-inch plate with vegetables (a tennis ball-sized portion), a quarter with meat (looks like a deck of cards) and a quarter starch (the size of a computer mouse).

Wishing you much health and wellness for 2013,

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 https://twitter.com/LQ_Wellness

Like me on Facebook

“As I see it, every day you do one of two things:

build health or produce disease in yourself.”

~ Adelle Davis ~

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.