Give Meatless A Try and Recover From Weekend Overeating

One Step At a Time...

You Can Go Meatless

For All Three Meals

Eat Right To Fight Cancer

This year, more than 1.6 million men and women will be diagnosed with cancer, but the simple act of eating the right foods can help prevent, or even support your treatment of this devastating disease, according to the Academy of Nutrition and Dietetics. You can help reduce your risk with a few simple lifestyle strategies:

 Maintain a healthy weight to reduce your risk of cancer and other diseases.

 Eat fewer foods that are high in calories and fat and low in nutrients. Foods with added sugars and fats can add weight and leave little room for healthy, cancer-preventing foods.

 Eat plenty of fruits and vegetables that are linked to a lower risk of developing certain cancers.

 Limit alcohol. Evidence suggests all types of alcoholic drinks may increase your risk of a number of cancers, including mouth, throat (pharynx), voice box (larynx), esophageal, liver, breast, colon and rectal.

Source: The Academy of Nutrition and Dietetics

Healthy Meatless Recipe:

Grilled Portobello Mushroom Burgers

(Adapted from Mountain Momma Cooks)

Ingredients:

• 4 portobello mushrooms, cleaned and gills removed
• 5 tablespoons balsamic vinegar
• 2 tablespoons soy sauce
• 3 tablespoons olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• fresh ground black pepper and kosher salt to taste
• 1 beefsteak or similar tomato, sliced
• 4 thick slices fresh mozzarella cheese
• 4 leaves of red leaf lettuce
• 6 tablespoons basil pesto ( your own or purchased)
• 2 heaping tablespoons mayonnaise
• 4 buns, split
• butter for spreading on buns

Directions:

• Heat grill to medium-high heat.
• Combine balsamic vinegar, soy sauce, olive oil, garlic powder and onion powder in a small bowl. Pour over mushrooms, tossing a few times, and let marinate for 10 minutes.
• Combine the basil pesto and the mayonnaise to create pesto aioli.
• When grill is nice and hot, turn heat back to medium and grill mushrooms for about 5 minutes each side.
• During the last 2 minutes of grilling, throw buttered buns on just long enough to heat through, melt butter, and impart a nice grill mark on bread.
• Remove mushrooms and bread from grill.
• To assemble the burger, evenly spread the pesto aioli on the buns. Layer with warm mushrooms, sliced tomato, mozzarella cheese, and red leaf lettuce.
  

  

  
  

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Go For New Goals

To achieve long-term goals, you must also have short-term goals: steps in your health journey that will lead to success.

Each time you reach a milestone, set another to strive for. These smaller goals can help you build the strength, know-how and willpower you need to achieve permanent lifestyle change.

This week take a look at your target and consider what smaller steps you are taking to achieve it. Set a new diet or fitness goal that is just out of reach and use it to stay focused.

Have a great week everyone and I hope you enjoyed Memorial Day Weekend without sabotaging your diet goals. 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

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"Those who think they have no time for healthy eating will sooner or later have to find time for illness."

~Edward Stanley~

Wellness Wednesday:Ultimate Healthy Foundation Support

A Medical Doctor's Personal Experience with Vitalizer

I've been meaning to write this letter for several months and hope it finds you and your family well. I wanted to formally thank you for introducing me to the Shaklee Vitalizer pack.

In the medical profession, high stress is a given; stress/time management skills are crucial. My practice also presents frequent limitations on routine exercise, proper diet, and efficient sleep. "Do as I say, not as I do" is the old familiar quote.

After only two days of taking the Vitalizer pack daily, I began to notice remarkable differences. It was only then that I paid any attention to the product flyer: as I read the claims of improved energy, libido, well-being, focus, sleep, etc, I had felt the pamphlet may well have been printed just for me. Even my irritable bowel symptoms have disappeared (it's been years!). I was no less than astounded.

The medical literature supports that, in today's "rat race" society, a daily vitamin/mineral supplement is beneficial for those that cannot maintain a healthy and balanced diet/lifestyle. My patient's then also ask "which brand should I take?" I have no hesitation in recommending Shaklee's Vitalizer product. I actually sense that Shaklee is truly a company by the people and for the people. I wish I could say the same for the other things I prescribe...

Again, I thank you. Please feel free to use this letter to help or guide others in similar situations to mine.

Kind Regards,

Jason Reed, MD - Internal Medicine

Every Day Nutrition For Life

Vitalizer is the most advanced multi-nutrient supplement pack available today. Feel better in 30 days or your money back.

Changing Brands Can Change Your Life

Vitalizer is the most advanced multinutrient supplement in the marketplace today with 80 bio-optimized nutrients clinically proven to create a foundation for a longer, healthier life. 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.

Vitalizer: Amazingly only 6 tablets in a convenient daily Vita-Strip.

• Economical, easy, convenient & only need to be taken once a day
• Guaranteed delivery of 80 essential vitamins, minerals & other nutrients(pretty much everyone that's required0
• Delivers not just essential vitamins & minerals but also antioxidants, healthy gut microflora, Omega essential fats & much more, all at optimal levels
• Is pure, potent, balanced, safe & provides the best nature has to offer
• Is as biologically complete beneficial to the body as possible through the use of S.M.A.R.T. Technology( Shaklee Micronutrient Advanced Release Technology, registered trademark)
• Provides an excellent FOUNDATIN program but additional support may be required to address individual challenges/situations or to achieve optimal health
  
  

Wellness Wednesday Thought

A Sedentary Diagnosis

If you don’t exercise regularly, your lifestyle would be categorized as “sedentary,” a classification that one respected researcher believes should be considered a medical condition.

Dr. Michael Joyner, a physiologist at the Mayo Clinic, pointed out that the lack of physical exercise is a key contributor to obesity, which in turn can lead to diabetes, high blood pressure, joint damage and a host of other chronic medical conditions. In addition, even normal weight people can be affected adversely by sedentary behavior. Those who work long hours behind a desk or patients who have to spend extended periods in bed can become “deconditioned.” As a result, bones and muscles atrophy, blood volume decreases and endurance declines. When these people attempt to resume exercising, their heart rates may increase too much, making them dizzy or uncomfortable in other ways.

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

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“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” ~B.K.S. Iyengar~

Meatless Monday:Save Money By Going Meatless Once A Week

One Step At a Time...

You Can Go Meatless

For All Three Meals

Eating less meat is not only good for your health and the health of the planet but it could also save you serious cash.What's the most expensive item on your grocery list? Meat, any type of meat, and that's why planning a few meatless meals can give your grocery budget a huge boost! It is also a way to decrease your cholesterol and saturated fat intake, giving your heart a much needed break.

Monday is a great day to start your meatless meal project. Why? For us, Monday is the busiest day of the week. We just came off a two day weekend and now it's time to go back to work, do laundry, clean house, and whatever else seems to need attention. Monday is just not a really good day for us to do a lot of cooking, and that's why we are now having Meatless Monday.

Whether at home, in supermarkets, or in restaurants, starting the week by going meatless can really boost your budget and you can feel better.

If you're looking for a quick and easy way to knock $20, $30, or even $40 off your grocery bill each week, then consider cutting out meat. Cutting out just one or two meaty meals a week could save you some serious cash. If you're concerned about the taste and quality of meatless meals, don't worry. There are countless recipes online that taste good, are good for you, and cost very little to make.

For those of you on the fence about eating meatless meals, my advice is just to give it a try. Eating one or two meatless meals a week doesn't mean you'll become a vegetarian (we still eat meat), nor does it mean you have to commit to it every night. If you decide you don't like it, then no big deal-just go back to eating meat. However, you may find that meatless meals are a smart and tasty way to save some money, just like we did.

While meat is a great source of protein, there are also many great meatless protein sources to keep your muscles fueled.

If you have a husband like mine, who can't imagine life without meat, then each week in this blog there are great meatless meal suggestions that even my meat-lover husband admits he likes. My husband was very skeptical but agreed to at least Try and TASTE. To his surprise, the meatless meals tasted delicious and he feels healthier.

Healthy Meatless Recipe:

Eggplant Polenta Lasagna

(Adapted from Joy Bauer)

This healthy spin on traditional lasagna is loaded with veggies and bursting with flavor. Polenta is used in place of noodles and goat or feta cheese in place of ricotta in this layered one dish wonder.

Ingredients:

• 3/4 teaspoon salt, divided
• 1 cup cornmeal
• a little nonstick cooking spray, for preparing the pans
• 2 medium zucchini, sliced into 1/4-inch slices
• 1 large eggplant, sliced into 1/4-inch rounds
• black pepper, to taste
• 1 1/2 cups marinara sauce, divided
• 3 ounces soft goat cheese or feta cheese, divided

Directions:

Prepare an oven to 375 degrees. Bring 4 cups of water and 1/2 teaspoon of the salt to a boil in a medium pot over medium-high heat.

Slowly pour the cornmeal into the pot, whisking constantly. Bring the mixture back up to a boil and reduce heat to a low as soon as it boils. Simmer, whisking intermittently, for about 20 minutes, or until the polenta is thick, but maintains a spreadable consistency.

Prepare a grill pan with nonstick cooking spray. Place the grill pan over medium high heat and grill the zucchini slices and eggplant rounds for about 4 minutes per side, or until softened and charred on both sides. Sprinkle the veggie slices with another 1/4 teaspoon salt and black pepper as they cook on the grill pan. Transfer to a plate and set aside.

Prepare a 2 1/2 quart casserole dish with more nonstick cooking spray. Spread half the marinara sauce on the bottom of the dish. Pour half the polenta over the marinara and spread it in an even layer using a spatula. Place half the grilled zucchini and eggplant on the polenta with half of the cheese and top the veggies with the remaining polenta. Layer the remaining zucchini and eggplant on top of the polenta and pour marinara sauce over everything.

Crumble the remaining goat or feta cheese to top the lasagna. Cover with aluminum foil and bake for 30 minutes. Remove the foil, cook 10 minutes more. Serves 4.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Dare To Walk Alone

While the buddy system works for some, others are more comfortable exercising or being active alone.

Solo time at the gym, during yoga or while walking may be a great way to clear your mind, release stress and get the most from your workout.

Think about your workout sociability this week. Are you cut out to go solo or do you prefer a fitness friend? Plan an activity that suits your style.

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

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

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

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

build health or produce disease in yourself.”

~Adelle Davis~

Wellness Wednesday: Shaklee 180 Summer Shape Up

Summer is Fast Approaching

Let Me Help You Reach Your Goals

Shaklee 180 is the revolutionary new weight loss program from Shaklee Corporation that allows you to safely and easily lose weight 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 we lack a simple, affordable program that takes us from start to finish and helps us to maintain a healthy weight.

Do a Shaklee 180 and Turn Your Health Around! Do you want to get healthier and feel better but don't know where to start? LQ Wellness specializes in helping people Turn Their Health Around! Contact me today and be ready for the summer season!

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

This is just one meal a day 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.

Shaklee 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.

Did you think you were just going to join a weight management system and be left on your own?

With the Shaklee 180 System, you've got a lot more coming your way in addition to the lost pounds!

You + 3 = Free!

Yes, that's right. Become a member with the Shaklee 180 weight management system for a natural, healthier life, and get three of your friends or family to join you, and yours is FREE! Whenever someone starts a new diet, its just natural that they are going to mention it to their friends or family, whether through direct conversation or on social networking sites like FaceBook or Twitter. When your friends and family see the transformation your going through, and the healthier life your living, with increased energy and motivation, they are definitely going to want to get a piece of the action. Join them with you, and build your support group, and in addition to your weight loss and healthier life, you will have that extra motivation knowing that in addition to your weight loss,your doing it all for FREE!

Member Benefits:

Yes, you get options! The Shaklee 180 system comes a range of benefits. You get a system that is designed with simpler choices to get started right away. Not only are they simpler, you can now also customize the items with different flavors that fit your needs and taste! Isn't that fantastic? Also, not to mention, when you join the Shaklee 180 weight management system, for a limited time, you become a Shaklee Member absolutely FREE!

Not only will you enjoy your new leaner, healthier life, you will also automatically be able to Shakleeize the rest of your life with a 15%-20% savings on all the other great products that Shaklee has! Is that enough? Not as far as Shaklee is concerned. Order the Shaklee 180 System and get upgraded to Expedited Shipping for FREE!

Click here to order. The weight loss game will be changed forever. Are you ready to lose that fat for good? As with Every Shaklee Product, your satisfaction is 100% Guaranteed or your money back.

LQ Wellness will leave you today with a few thoughts on weight loss:

• The greatest mental flaw for modern society is not realizing people are overweight and sick because of their deviation from eating and living in a more natural way (as our bodies were designed for).
• Diets don’t work, only lifestyle changes. So learn how to break free from diet books and eat for life!
• There is no real failure…there is no real success….only actions and results. Stop judging yourself and just do what you know you need to do. As the worst action, is taking none at all.
  
  
  

  Wishing you health and wellness from the inside out,

  Lisa

  
  

  
  

  LQ WELLNESS

  Professional Wellness Coach

  973-383-0955

  lisaquinnwc@embarqmail.com

  
  

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

  Make sure to follow me on Twitter @lq_wellness

  Like me on Facebook

  Follow me on Pinterest

  
  

Meatless Monday: Adopting a New Healthy Diet with Cancer

One Step At a Time...

You Can Go Meatless

For All Three Meals

Cancer has always been difficult and scary disease. For those patients who are diagnosed with cancer, it can seem like the end of the world. Aside from the physical pain and fear that a cancer patient may have, someone who was recently diagnosed, who is going through chemotherapy, or who has finished treatment and is in recovery, may feel helpless. However, there is something that they can personally do to help their chances of beating this disease. There are many small changes you can make that will help you to beat your cancer. One of those changes is in your diet. By adopting a vegetarian diet can help you as a cancer patient at any sage of cancer.

If you were just diagnosed with cancer, a vegetarian diet can help you to feel better as well as help you to be healthier in your upcoming fight. A vegetarian diet can help you to lower high blood pressure, promote heart health, and help you to lose weight. This is because plant based diets often contain a great deal less saturated fat, excess protein, and preservatives and additives than a traditional diet of both meats and plants. High blood pressure is extremely unhealthy for the body. Having high blood pressure means that your organs, including your heart, will be forced to strain to function properly. With the stress of being diagnosed with cancer, reducing high blood pressure will greatly help you to feel your best. Obesity is a huge factor in the development of cancer. By losing weight through a healthy plant based diet, you can increase your chances of success in treatment as well as decreasing the likelihood of recurrence. All of these factors will help you to feel your best when receiving treatment.

Healthy Meatless Recipe:

Spicy Spaghetti Squash With Black Beans

(Adapted from Whole Foods)

Ingredients:

• 1 medium spaghetti squash

For the filling:

• 2 teaspoons olive or corn oil
• 1/2 cup red onion, chopped
• 1 jalapeño chili, seeded, minced
• 1/2 cup red pepper, chopped
• 1 cup black beans, rinsed and drained well
• 1/2 cup sweet corn, frozen or fresh
• 1 teaspoon chili powder
• All of the reserved cooked squash, about 4 cups
• 1/3 cup cilantro, minced
• 1 tablespoon lime juice
• 1 teaspoon sea salt
• fresh ground pepper to taste

Directions:

• Roast squash in a 375°F oven for 50 minutes until tender or cut squash in half and place in a microwave dish with 1/2 inch of water, lightly covered with plastic wrap for 20 minutes on high until tender. Cool.
• When cool, scoop flesh from squash halves leaving the shell intact for stuffing.

For the filling, heat oil in a large pan and sauté red onion, jalapeño chili and red pepper for 2 minutes.
• Add beans, corn and chili powder; sauté 1 minute longer.
• Add cooked squash, cilantro, lime juice and salt, cook 1 minute until heated through.

• Fill squash halves with filling, mounding mixture in the center.
• Serves 4

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

De-Stress Through Diet

While food isn’t a cure-all when it comes to stress, what you consume has the potential to affect your body.

Alcohol, caffeine, and high-sugar foods can contribute to mood changes, excessive stress, and blood sugar disruption.

Foods rich in the vitamin B complex, on the other hand, may help you stabilize your mood and avoid stress, while those rich in antioxidants may help combat the free radicals released when your body’s stressed.

If you feel stressed this week, increase your vitamin B and antioxidant intake by opting for veggies (especially dark leafy greens), whole grains, beans, nuts and seeds.

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

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

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

“The spirit cannot endure the body when overfed, but, if underfed, the body cannot endure the spirit.”

~ St. Frances de Sales ~

Meatless Monday: Go Meatless and Get Cooking

One Step At a Time...

You Can Go Meatless

For All Three Meals

Author and Food Activist, Mark Pollan, wants you to get cooking and go meatless one day a week. By going Meatless Monday and making the simple choice to avoid meat one day a week, you already know that you’re doing something good for your health and the health of the planet.

But if you’re looking to make your Meatless Mondays even more meaningful,the best-selling author, and longtime Meatless Monday supporter has a suggestion: cook your food yourself!

That is the message of MarkPollan’s latest book, Cooked: A Natural History of Transformations which argues that cooking meals from scratch is a powerful act that can help make our food system more sustainable and make us even healthier.

Having previously examined the complex ways modern food is grown (in 2006’s The Omnivore’s Dilemma) and the nutritional importance of eating real food instead of manufactured “foodlike substances” (in 2008’s In Defense of Food), in Cooked Pollan turns his attention to the significance of how we prepare our meals.

So why is cooking so important?

One reason is that when we cook for ourselves from scratch we’re bound to pick healthier ingredients than those found in processed, ready-to-eat foods. Another is that cooking is prime bonding time, a chance to bring friends and family closer together (this idea is the driving force behind another initiative of The Monday Campaigns, The Kids Cook Monday, which aims to get families to prepare and eat a healthy meal together every Monday.

So this week (and as often as you can going forward) why not cook your own Meatless Monday meal? Stumped on what to cook? Follow the LQ- Wellness blog for healthy, meatless recipes and search my archives for great ideas.

Healthy Meatless Recipe:

Vegetable Pancakes

(adapted from Mark Bittman)

A surefire way to get anyone to eat any vegetable, these crisp babies are delicious as a side dish, alone as an appetizer, or served on a bed of greens as lunch. Root vegetables are most common, but you can use whatever looks good to you, alone or in combination: zucchini, yellow squash, winter squash, corn, or chopped scallions; even spinach or chard is good (just cook it, squeeze it dry, and chop it first). And consider tossing in a tablespoon of fresh herbs or spices. Sweet potato and corn benefit from a bit of cilantro, zucchini comes to life with dill, and ginger or cardamom will warm up winter squash beautifully.

Ingredients:

• About 1 1/2 pounds grated vegetables, peeled first if necessary (3 cups packed), and squeezed dry
• 1/2 small onion, grated; or 4 scallions
• 1 egg or 2 egg whites, lightly beaten
• 1/4 cup white or whole wheat flour, more or less
• Salt and freshly ground black pepper
• Olive or vegetable oil or butter for greasing the pan

Directions:

• Heat the oven to 275°F.
• Grate the vegetable or vegetables by hand or with the grating disk of a food processor.
• Mix together the vegetables, onion, egg, and 1/4 cup of the flour.
• Sprinkle with salt and pepper.
• Add a little more flour if the mixture isn’t holding together.

• Put a little butter or oil in a large skillet or griddle over medium-high heat.
• When the butter is melted or the oil is hot, drop in spoonfuls of the batter, using a fork to spread the vegetables into an even layer, press down a bit.
• Work in batches to prevent overcrowding.
• (Transfer finished pancakes to the oven until all are finished.)
• Cook, turning once, until nicely browned on both sides, about 5 minutes.
• Serve hot or at room temperature.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Serve Up A Healthy Portion

Often the actual serving size of our favorite foods is significantly smaller than we assume.

When checking nutrition labels, be on the lookout for the suggested serving size. It’s at the very top and can help you avoid some serious damage to your diet.

Learn about portions this week by laying out some of your favorite snacks according to their “sug- gested” serving size. Consider whether or not the amount matches your usual consumption.

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

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

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

“It's not what you eat,it's why you eat that really matters.”

~ Mike Scott ~