Wellness Wednesday: Controlling Cholesterol Naturally

High cholesterol is a major risk factor for heart disease. Help prevent absorption of cholesterol and lower LDL cholesterol with Cholesterol Reduction Complex. This proprietary formula contains a powerful blend of sterols and stanols found in plants, fruits, vegetables. and grains. Plant sterols and stanols are clinically proven ingredients supported by more than 80 studies to lower LDL cholesterol naturally. Click on the link below to learn more about this Shaklee nutritional product:

Shaklee Videos: Cholesterol Reduction Complex

You have choices in heart disease. You can choose to do nothing, then perhaps have a heart attack and die prematurely. If you survive the heart attack, you could have the fun of a very expensive bypass. You might get lucky and just need an angioplasty at a lower price tag. However, for very little money, you could add a simple nutritional product, Shaklee's Cholesterol Reduction, to your diet. Food supplements are no longer an option in our diets. There are certain nutrients critical to protection from heart disease and other dread killers, such as some forms of cancers. But, like a lot of things in life, the choice is yours.

Cholesterol Reduction Complex is a proprietary formulation that helps prevent the absorption of cholesterol in the body. Cholesterol Reduction Complex is:

• Clinically proven ingredients supported by more than 80 studies to lower LDL cholesterol naturally.
• Made with a powerful blend of sterols and stanols as mentioned above.
• Delivers 2,000 mg of plant sterols and stanols daily...the highest amount among leading brands. This is 100% of the National Institutes of Health recommendation for sterols and stanols.
• Does not inhibit the body's natural production of beneficial CoEnzymeQ10 or HMG-CoA Reductase as virtually all cholesterol lowering medications. 
• No danger of muscle wasting, kidney damage or other harmful side effects of drugs.

For more infromation on Cholesterol Reduction Complex  Click here 

Let's all do our part in eliminating heart disease!

Wellness Thoughts

Peace of Mind

The benefits of meditation are recognized in both Eastern and Western cultures as not only having spiritual benefits but medical and therapeutic ones as well.
Doctors may recommend the practice of meditation for high blood pressure, heart disease or chronic diseases such as arthritis or allergies. Therapists recommend meditation for its impact on self-esteem, anxiety, or depression.
Passive meditation or meditative prayer can create a state of relaxed alertness, joy, contentment, peace, and emotional release. It gives us the opportunity to empty our minds and reduce stress.
Meditation can be practiced by anyone at just about any time. Here are some simple ways to incorporate some meditative practices into your day:

• Breathing deeply: Breathing is a natural function that you probably don’t think much about and likely take for granted.  However, when you focus your attention on your breath (even if only for one minute), it can be a powerful form of meditation. Concentrate on breathing from your diaphragm not your chest; breathe deeply and slowly, focusing on the inhale and the exhale.
• Praying: Most traditions of faith practice both written and spoken prayers and prayer is one of the most commonly practiced forms of meditation. One can pray by using one's own words or reading prayers written by others.
• Going for a walk: Talk about killing two birds with one stone! This is an efficient and healthy way to relax. Walking meditation involves focusing on each movement of your legs or feet, not on your destination. Repeating actions or words in your mind while you walk can help you reach a relaxed state.
• Repeating a word or phrase: Create your own mantra, a word or phrase sacred to you that you repeat silently or aloud. Repeat the word over and over; as other thoughts distract you, gently return your focus to your mantra.
• Taking time to reflect: Sometimes taking time to read a meaningful text or poem and reflecting on its significance can be meditative. Listening to music that you find relaxing or writing reflections in a journal can all have a meditative effect.

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

"So, if health is indeed the most important thing in your life, what are you doing about it."

~Author Unknown~

Meatless Monday: Cancer Findings

One Step At a Time...

You Can Go Meatless

For All Three Meals

Top Eight Cancer Findings of 2012

The American Institute for Cancer Research released the top eight scientific findings in 2012 that advanced the field of cancer prevention. 

1. Pancreatic Cancer is Preventable. A healthy weight can prevent 19 percent of pancreatic cancer cases.

2. Exercise Helps Cancer Survivors. Physical activity in cancer patients helps improve function, quality of life, body weight, strength, and fatigue.

3. Soy is Safe, despite Previous Warnings. Breast cancer patients and survivors can safely eat moderate amounts of soy.

4. Inactivity is Harmful. Sedentary lifestyle causes 10 percent of both breast cancers and colon cancers.

5. Lightening Our Heavy Nation. Two-thirds of adults are overweight or obese, which increases the risk of seven cancers.

6. Sugary Drinks Linked to Weight Increase. Regular consumption of sugary beverages contributes to weight gain.

7. Losing Weight for Lower Risk. Losing weight can reduce chronic inflammation, which is linked to some cancers.

8. How to Keep Weight Off. Adding vegetables and fruits is the single most effective strategy for long-term weight loss.

Healthy Meatless Recipe:

The Best Vegetarian Chili

(Adapted from Allrecipes.com)

Ingredients:

§      1 tablespoon olive oil

§      1/2 medium onion, chopped

§      2 bay leaves

§      1 teaspoon ground cumin

§       

§      2 tablespoons dried oregano

§      1 tablespoon salt

§      2 stalks celery, chopped

§      2 green bell peppers, chopped

§      2 jalapeno peppers, chopped

§      3 cloves garlic, chopped

§      2 (4 ounce) cans chopped green chile peppers, drained

§      2 (12 ounce) packages vegetarian burger crumbles

§      3 (28 ounce) cans whole peeled tomatoes, crushed by hand

§      1/4 cup chili powder

§      1 tablespoon ground black pepper

§      1 (15 ounce) can kidney beans, drained & rinsed

§      1 (15 ounce) can garbanzo beans, drained & rinsed

§      1 (15 ounce) can black beans

§      1 (15 ounce) can whole kernel corn

Directions:

§      Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.

§      Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

§      Makes eight servings.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Revive Your Routine

Having a consistent fitness routine is the easiest way to make activity part of your daily life. When planning your exercise, aim for SMART moves (specific, measurable, attainable, realistic, timely): pick a time, place and activity that fits into your life and stick with it!

Find three places in your schedule this week where you can fit fitness. It may be in the morning, during your lunch break, before dinner or in the evening. Recommit to these times at the end of the week, or adjust your work-out schedule if need be.

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

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

~Edward Stanley~

Weekend Wellness: Strengthen Your Immune System

Strengthen Your Immune System to Fight Infection And Disease

The immune system is the body’s “wellness warrior” so it is important that we give it the ammunition it needs to fight the bacteria, parasites and toxins that cause infections and diseases. Strengthening the immune is the single most important thing we can do to stay healthy.

There are a number of external factors that can adversely affect our immune systems. Toxins in the environment can either suppress the immune system or cause it to “overact” to allergens. Air pollution, cigarette smoke, pesticides and chemically based cleaning products can gradually weaken our body’s “wellness warrior.”  Unfortunately, many of us come into contact with these toxins on a daily basis.  Since we can’t control most of the external factors, it is critical that we take advantage of the immune-strengthening steps that are within our power to take. Mother Nature has supplied us with everything we need to heal, regenerate and restore balance within our bodies.

A diet filled with immune boosting nutrients can go a long way toward keeping us strong and healthy. Limit your consumption of caffeine, alcohol, sugar and processed foods. Eat plenty of fresh fruits and vegetables and buy local, organic produce whenever possible. To classify as organic, a food must have been grown without the use of harmful synthetic chemical pesticides and fertilizers and must be produced on a farmland that has been free of such chemicals for at least three years. Locally grown organic food is superior in terms of taste and freshness.

Ideally we should get the majority of vitamins and minerals we need from the foods we eat, but most people don’t get the recommended amounts of nutrients in their daily diets.  That is why more than 150 million Americans use nutritional supplements to guard their health. The type of supplement needed will vary from person to person depending on factors such as age, activity level and overall health.

Nutritional supplements along with exercise, proper rest and common sense solutions like frequent hand washing can go a long way toward protecting your health. With cold and flu season here it is more important than ever that we strengthen our immune system and keep our “wellness warrior” ready to fight for our health. The larger the insult, invasion, trauma or injury, the longer the battle is fought until healing occurs. This is why it is essential to have the strongest immune system possible. If your army is weak, or constantly battling candida, allergens or toxins, how will it have the energy, resources or troops available to quickly, efficiently and successfully tackle any serious invasion? Once the invaders take over a battlefield, you now have a war on your hands. If you have no strong, active reinforcements, it is very difficult to win the war. Within the concept of the body’s immune (defense) system:

Symptom=warning of impending situation; opportunity to reassess/modify= negotiate truce

Infection or injury = Scrimmage or Battle   

Disease =War

Building your immune is easy, safe and natural with Shaklee’s Immunity Defense Supplements:

• Nutriferon: is a powerful breakthrough in immune system science. This clinically tested; natural interferon booster is available exclusively from Shaklee. Are you tired of being sick? Then protest yourself and your family with Nutriferon. The world’s first natural interferon, an unprecedented Boost for your immune system. Today’s hectic lifestyle, stress & fatigue lowers your defense against disease.
• Defend & Resist Complex: Take when you feel that first tickle. Help your body respond to seasonal challenges by giving your immune system what it needs to stay strong. To supercharge your immune system when you feel that first tickle. Take six tablets a day for seven days. 
• Immunity Formula I: To keep your immune system strong and in good working order, Immunity Formula I provides the essential nutrients for healthy immune function. Easy to take capsules provide unique formula of vitamins and minerals that are key immunoactive nutrients.

For more information on Shaklee’s Immune Building Products click here 

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

“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”

~William Londen~

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 Wednesday: Heart Health

Shaklee Heart Health Solutions

Celebrate National Heart Month with ingredients clinically tested to help support and protect your heart.

A Three-Pronged Approach For Maintaining Heart Health

 Protect your heart safely with OmegaGuard, the world's finest, ultra-pure, pharmaceutical-grade fish oil. This product offers a full spectrum of seven natural omega-fatty acids, including EPA, DHA, ALA, and more to help you maintain a healthy heart, cardiovascular system, and to support healthy vision, brain and joint function.

OmegaGuard delivers a full spectrum of ultra-pure, pharmaceutical-grade omega-3 fatty acids to support healthy heart, joint and brain function. It is made with a proprietary multistep molecular distillation process for the utmost purity and potency of omega-3s fatty acids, including EPA and DHA.

CoQHeart: Helps prevent LDL cholesterol oxidation. Every cell in the body needs coenzyme Q10 to create energy. A healthy heart has an especially high demand for CoQ10. As an antioxidant, it also helps strengthens the heart muscle. Triple Strength CoQHeart with Q-Trol, delivers a powerful 100 mg of CoQ10 plus resveratrol in a bioavailable softgel. CoQ10 is vital for energy production in the heart and promotes and protects healthy arteries, while resveratrol helps relax blood vessels to promote healthy blood flow.

Cholesterol Reduction Complex: Helps you retain normal cholesterol levels. Safe, natural way to help promote cardiovascular health. Its blend of natural ingredients includes a unique compound that helps inhibits the absorption of dietary cholesterol and has been shown to increase HDL ("good") cholesterol. Cholesterol Reduction Complex is a proprietary formula with clinically proven ingredients that help prevent absorption of cholesterol and lower LDL ("bad") cholesterol. It is made with a powerful blend of sterols and stanols, which are found naturally in plants, fruits, vegetables, and grains.

Shaklee Heart Health Solutions with its unique blend of natural ingredients, including phytopeptides with bound phospholipids and an amino acid called N-acetylcysteine, Cholesterol Regulation Complex, Omega Guard, and CoQHeart. The supplements included in this pack deliver heart-protective antioxidants and nutrients to help retain normal blood cholesterol, maintain a steady heart beat, and strengthen the heart muscle.

What are the benefits of taking Shaklee Heart Health Solutions?

§  Lowers blood pressure

§  Lowers blood triglyceride levels

§  Provides energy at the cellular level

§  Promotes brain and joint health

§  Helps prevent LDL cholesterol oxidation

§  Helps you retain normal cholesterol levels

§  Helps keep blood flowing freely through the arteries

Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.

Why take Shaklee supplements?

For over 50 years, generations of families have counted on us to do what no other company can do quite like Shaklee—make products that are naturally safe and proven effective. Ultrapure and Pharmaceutical Grade - OmegaGuard Omega 3 Fish Oil along with CoQHeart, and Cholesterol Regulation Complex provide a unique blend of natural ingredients to help retain normal blood cholesterol, maintain a steady heart beat, and strengthen the heart muscle.

Directions for using Shaklee’s Heart protection Supplements:

Take 2 Cholesterol Reduction Complex tablets twice daily up to 30 minutes before mealtime daily with meals.

Take 2-3 OmegaGuard capsules daily with meals.

Take 1 CoQHeart capsule daily, preferably with a meal.

 Order Shaklee heart Solutions Now on Line

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

" Give a man health and a course to steer, and he'll never stop to trouble about whether he's happy or not."

~George Bernard Shaw~

Meatless Monday: Lighten Up This Mardi Gras

One Step At a Time...

You Can Go Meatless

One Day For All Three Meals

For centuries, Mardi Gras – otherwise known as Fat Tuesday, or Carnival has celebrated the last day of indulgence before the start of the Lenten season. The word Carnival itself stems from the Latin carne vale, or “farewell to flesh.” Millions of households participate each year, cutting back on meat and other rich foods during this period of purification.

Today, there are more reasons than ever to take the occasional break from meat. Cutting back not only reduces our risk for disease and helps the environment; it can also be a fun way to try new foods and flavors. Meatless Monday expert, columnist and cookbook author Kim O’Donnel recommends taking advantage of ingredients that have umami to enjoy a healthy, satisfying meal with no meat required:

“Roughly translated from Japanese as ‘savoriness,’ umami refers to the lingering finish and coating of the mouth that makes us want to smack our lips and say ‘that’s delicious.’ What I discovered is that there are lots of ingredients from the plant world that have major umami potential – mushrooms, soy sauce, smoked paprika, roasted vegetables, tahini, to name just a few. Developing recipes that are umami dense is one of my ways of showing the meat-eating majority that vegetarian isn’t rabbit food.”

On Mondays, most Americans move from weekend freedom to work or school structure. Eating meatless may reduce the risk of cancer, cardiovascular disease, diabetes and obesity. It helps to reduce our carbon footprint and save resources like fresh water and fossil fuels. People who eat less meat also tend to have a lower body weight.

Healthy Meatless Recipe:

Black Bean Quinoa Veggie Burgers

(Adapted from Fit Foodie Finds)

Ingredients

1 can black bean, rinsed and drained

1/4 cup aged balsamic vinegar

1 large egg

1/4 - 1/2 cup garbanzo bean flour (or any kind of flour)

2 cups cooked quinoa

1/2 large onion, finely chopped

1 zucchini, finely chopped

1 bell pepper, finely chopped

2t cumin

1/2t chili powder

1/4t salt

1/4 t pepper

Directions

1. Begin by pureeing black beans and balsamic vinegar in a small food processor, set aside.

2. Next, finely chop your vegetables and mix together in a large bowl. Add in cooked quinoa, pureed black beans, and spices.

3. Then, depending on how soft your batter is, gradually add in garbanzo bean flour. I started with 1/4 cup and then added more because it was still too soft.

4. Next, refrigerate mixture for ~30 minutes or over night, to harden it up a little bit.

5. At this point you should be able to form them into patties. Mine were around 1 inch thick. I individually wrapped my in plastic wrap so I could make them throughout the week, so this step is optional.

6. To cook your patty, coat a medium-sized pan with EVOO and heat on LOW/MEDIUM heat and cover. You'll want to let each side cook for about 3-4 minutes. Be careful when you flip, they are fragile little things!

7. Serve over a bed of spinach or mixed greens or, if you like, on a whole-wheat hamburger bun. Add your favorite toppings such as avocado, salsa, tomato slices, and feta cheese.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Stress Less For A Healthy Heart

When your body is stressed, it releases the hormone adrenaline, which increases your heart, breathing, and blood pressure rates. A faster heart rate and higher blood pressure make your heart work harder and can weaken artery walls if these symptoms persist over time. In this way, chronic stress may increase your risk for heart disease, the leading cause of death in America.

This week, investigate your stress levels and heart disease risk factors. If you often exhibit Type A behaviors (feeling rushed, impatient, irritated, angry or hostile), focus on reducing the frequency of these behaviors to stay heart healthy!

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

“Time And health are two precious assets that we don't recognize and appreciate until they have been depleted.”

~Denis Waitley~

Wellness Wednesday: Healthy Weight Loss, Turn Your Life Around

Fighting America’s Fat Epidemic

 

Our expanding waistlines have reached epidemic proportions. 2 out of 3 Americans are now overweight. Don’t you deserve to be more than a fat statistic?

Whether it’s 5 or 50 pounds, slimming down isn’t just a vanity project. It’s the most important decision in your life. Waistbands have been expanding for the past 20 years especially in America. According to a recent study from the Centers of Disease Control and prevention, 69% of Americans are overweight or obese, putting them at greater risk for stroke, cardiovascular disease, hypertension, and type 2 diabetes. Another sobering statistic? If we continue growing at our current pace, an estimated half of Americans will be obese by 2030. It’s easy to see why: realty shows like Addicted to Food, gimmicky fast food campaigns that lure us into supersizing our meals and drinks, and trying every fad diet that comes along can lead to a roller coaster of numbers on the scale, slowing of metabolism, and a host of unhealthy habits that are seriously hard to break. Meanwhile, our daily lives have become increasingly sedentary… the average American clocks in with 55 hours per week behind a desk.

The good news is LQ Wellness can introduce you to a program that can change your life and help you rewrite your future. Take your shape in a whole new direction with Shaklee 180.

Is This the Final Time? Try. . . Shaklee 180

This may be the last year that your New Years’ Resolution is. . . to lose weight! If you are like most people this goal is #1 on your list. How many years has it been on your list? Have you lost weight only to gain it back again or to struggle, struggle, struggle keeping it off? So many diets fail and often make us feel like the failures, but there are lots of reasons for the failure. People lose muscle AND fat, only to have the fat come back again. The average American diet is programmed to keep us eating and wanting more by using chemicals and genetically modified substances. And inactivity keeps the pounds on. Is there a way out of this crazy cycle? Is there a way even if we are at a good weight to be healthier?

Shaklee 180 is and has been the safe answer to take your health in a whole new direction. Go to http://youtu.be/Xy58bSBil7o. Listen to how you can do a Shaklee 180 and turn your life around!. Then get started on a healthier you. Cost a problem? Shaklee has solved that too. . . decide to get healthier and find 3 others to join you and your next month’s kit will be FREE. By the way, this can go on and on for you and the friends who join you. It’s time! It’s time to do a Shaklee Turnaround! Contact me or click here 

Living your healthy best starts when you’re at your healthy weight. Improve your shape and get leaner and healthier with Shaklee 180. Developed by scientists, Shaklee’s clinically tested, deliciously simple products are uniquely designed to help you lose the right kind of weight and turnaround your life. You’ve tried everything else. Now try what works!

Healthy Motivational Tips

Sleep to Slim Down

Shakespeare called sleep the "balm of hurt minds," but had he written Macbeth in this century, he might have added "hurt bodies." More to the point (but far less poetic), he might have said it was the balm of fat bodies. That's because recent research has shown that sleep deprivation can have a significant impact on your ability to lose weight. The major players in this snooze-lose link are two hormones, leptin and ghrelin. Lack of z's results in lower levels of the appetite-suppressing leptin and higher levels of the appetite-boosting ghrelin. Compounding this hormonal glitch is the simple fact that when we sleep less, we have more opportunities to eat. Also, when we're tired from lack of sleep, we have less resolve to fight cravings and mindless munching.

The obvious solution to this problem is to get more sleep — aim for at least 7 hours a night And before you say "impossible," think about this: One study showed that the difference in amount of shut-eye between obese subjects and slim ones was about two hours a week — that's only 17 minutes more sleep per night!

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

“Any experience can be transformed into something of value. Everything depends on the way you look at things. You cannot have the success without the failures.”

~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.

Meatless Monday:Change Your Diet

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Diet Can Protect Against Heart Attacks

It’s a common practice that once someone has been identified as at risk for cardiovascular disease (CVD) and placed on medications, diet takes a back seat to heart health. But a new study highlights the importance of diet in preventing deaths from CVD in high-risk individuals. An international team led by the Population Health Research Institute of McMaster University in Hamilton, Ontario analyzed data on the diets of more than 31,000 adults, from countries in North America, South America, Europe, Australia, Asia and the Middle East, who had existing CVD. Over five years, the scientists found that those who ate a heart-healthy diet reduced their risk of dying from CVD by 35 percent, new heart attack by 14 percent, heart failure by 28 percent, and stroke by 19 percent. A heart-healthy diet is rich in vegetables, fruits and fish, and low in meats. These findings support recommendations for people with CVD to adopt healthy eating habits along with other lifestyle changes and heart medications. It’s a good diet even if you’re not at risk for CVD.

Healthy Meatless Recipe:

Tunisian Style Baked Cauliflower Frittata

(Adapted from Martha Rose Shulman)

It is great for lunch or dinner and keeps well in refrigerator.

Ingredients:

1/2 medium head cauliflower (about 1 1/4 pounds), trimmed of leaves, bottom of the stem trimmed away

2 tablespoons extra virgin olive oil

1 small onion, finely chopped

2 garlic cloves, minced

8 eggs

Salt and freshly ground pepper to taste

1/2 cup finely chopped parsley

2 teaspoons ground caraway seeds

2 tablespoons freshly grated Parmesan

 1/4 teaspoon cayenne

Freshly ground pepper

Directions:

1. Preheat the oven to 350 degrees. Place 1 tablespoon of the olive oil in a 2-quart casserole, preferably earthenware or in a 9-inch cast iron skillet, and brush the bottom and sides of the dish with the oil.

2. Bring a large pot of water to a boil and salt generously. Add the cauliflower and boil gently until very tender, about 15 minutes. If you prefer, you can cut up the cauliflower and steam it for 15 minutes. Using slotted spoons or tongs remove the cauliflower from the water (or from the steamer), transfer to a bowl of cold water and drain. Cut the florets from the stem and mash into little pieces with a fork. You should have about 3 cups.

3. Heat 1 tablespoon of the oil over medium heat in a large, heavy skillet and add the onion. Cook, stirring, until the onion softens, about 5 minutes. Stir in the garlic, stir together for about 30 seconds and remove from the heat.

4. Whisk the eggs in a large bowl. Season with salt and freshly ground pepper to taste. Stir in the cauliflower, onion and garlic, parsley, ground caraway and Parmesan.  Stir in the cayenne. Scrape into the casserole dish.

5. Place in the oven and bake 40 minutes, or until set. Allow to cool for at least 10 minutes before serving. In Tunisia these frittatas are served at room temperature, but you can also serve it hot.

Yield: Serves 6. Advance preparation: The frittata is delicious served the next day. Bring back to room temperature or heat slightly in a low oven before serving. The cooked cauliflower will keep for about 3 days in the refrigerator.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Snack Smart, Snack Simple

Snacking can boost nutrients and help you eat less at mealtime, or it can add unnecessary fat, calo- ries and sodium; it all comes down to what you choose. When selecting a snack, stay away from pre-packaged cookies and chips: even portion control bags are full of empty calories and additives that will leave you feeling hungry later.

This week, swap your usual snack for fresh fruit, raw veggies, nuts, raisins, low-fat yogurt or plain popcorn. These low-calorie alternatives will help keep you satisfied until your next meal.

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

 "Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet."

~Albert Einstein~