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: 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~

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~

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.

Meatless Anyday: Inspirations To Go Meatless

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

15 Food Facts That Could Inspire You 

To Eat More Like a Vegetarian

Vegetarian diets are often cited as a more healthful way of eating. Research presented at the recent 5th International Congress on Vegetarian Nutrition at Loma Linda University in California seems to bear this out. Trouble is, not everyone wants to give up steak and burgers, or even chicken cutlets and sushi. Even fewer are willing to go the vegan route and forgo omelets, cereal with milk and honey on toast as well. But you can still benefit from a vegetarian way of eating without going whole hog, so to speak.

A survey by the Vegetarian Resource Group shows that just under 3% of Americans are actual vegetarians, though 4% to 10% identify themselves that way (even though they eat fish or poultry). Yet there is an obvious interest in at least a partially vegetarian way of eating, as 30% to 40% of Americans report they are looking for meatless items to buy.

So, without committing to becoming a by-the-book vegetarian, how can you help yourself eat fewer animal products yet still enjoy grilled salmon or an occasional tasty pork tenderloin?

Here are highlights from the recent conference to motivate you and help you move toward eating more vegetarian.

Why to Eat More Vegetarian

1. The animal-to-plant ratio of the average American diet is 2:1. In 1900, it was 1:1. Perhaps we should turn back the dietary clock. Certainly, our ancestors ate meat and other animal products, but in smaller amounts, as they filled their plates with more vegetables and whole grains.
2. Beans are an important part of a healthful vegetarian diet. Rich in folate, potassium, magnesium and fiber—nutrients most Americans need to get more of—they have a low glycemic index to keep blood glucose on an even keel.
3. Nuts are also high on the vegetarian agenda. Though you may worry about the fat and calories in nuts, people who eat them regularly are no heavier than those who don’t, and their diets are higher in fiber, monounsaturated fats, vitamin E, magnesium and potassium, while lower in sodium and sugar.
4. In a study of the Portfolio Diet (a high-fiber diet of soy protein, plant sterols and almonds), participants raised their HDLs (high-density lipoproteins or "good" cholesterol) and lowered their LDLs (low-density lipoproteins or "bad" cholesterol), triglycerides and lipid ratios. The Portfolio group improved their blood sugar response to carbs.
5. In a six-month comparison of a high-protein vegan diet to a low-fat control diet in 50 overweight people with high lipid levels, both groups lost weight, and the low-fat group maintained their weight loss. But the high-protein vegan group continued to lose weight after the study.
6. Seventh Day Adventists, who traditionally follow a lacto-ovo vegetarian diet with no caffeine or alcohol, are less likely to develop diabetes—40% higher incidence among non-Adventist women than among Adventist women, 80% higher incidence for non-Adventist men vs Adventist men.
7. In a trial on neuropathic pain (chronic nerve pain) in which 21 volunteers followed a low-fat vegan diet plus walked 30 minutes a day, 17 of the participants became pain-free during the study.
8. In clinical research with 64 overweight, post-menopausal women that compared a low-fat vegan diet to the standard low-fat, low-cholesterol diet, those following the vegan diet experienced more weight loss and better insulin sensitivity.
9. The health benefits of eating vegetarian aren’t just from direct effects on your body, but also from indirect effects of a lower environmental impact.
10. Explore new recipes and new foods. Don’t assume vegetarian and vegan foods and recipes are unappealing or won’t fill you up. You won’t know unless you try. 
11. Go for a three-week "test drive" of a vegetarian diet to give it enough time to change your habits and your tastes, as well as improve your blood levels and weight.
12. If you decide to go back to meat, compromise and eat just half the amount of animal protein you ate before.
13. Aim to eat ½ cup of beans, peas or lentils daily (start with ¼ cup till your body gets used to dealing with the gassiness). If you substitute ½ cup of beans for one ounce of meat each day, you will improve your animal-to-plant ratio considerably.
14. Start with a goal of eating vegetarian all day at least twice a week, quickly working up to four times a week at a minimum. Going further is your choice, but this much makes more than half your meals free of animal protein.
15. Don’t feel bad if you eat small portions of beef, pork, poultry or seafood at times, but stick to low-fat, unprocessed meats. The Bottom Line. In the beginning, eating vegetarian can be like following a weight-loss diet. To be successful, you need to slowly cultivate healthful habits that will last a lifetime. It’s the same moving toward a vegetarian way of eating. Don’t try to do it all at once. And don’t beat yourself up if you succumb occasionally. Just start eating vegetarian meals more often than not. You may not ever be a vegetarian, but if you start thinking like a vegetarian, by adding plant foods and subtracting animal foods, you’ll find it equals better health.

The Bottom Line. In the beginning, eating vegetarian can be like following a weight-loss diet. To be successful, you need to slowly cultivate healthful habits that will last a lifetime. It’s the same moving toward a vegetarian way of eating. Don’t try to do it all at once. And don’t beat yourself up if you succumb occasionally. Just start eating vegetarian meals more often than not. You may not ever be a vegetarian, but if you start thinking like a vegetarian, by adding plant foods and subtracting animal foods, you’ll find it equals better health.

Healthy Meatless Recipe:

Monster Zucchini and Basil Strata

(Courtesy of Kalyn’s Kitchen)

Ingredients:

• 1 monster zucchini, 14-16 inches long(or use several smaller ones but don't cut out seeds and saute for a shorter time)
• 2 T olive oil
• 1-2 tsp. Spike Seasoning(or use any all-purpose seasoning that's good on vegetables)
• salt and fresh-ground black pepper to taste
• 1/2 cup chopped fresh basil
• 3/4 cup grated Mozzarella cheese (I used low-fat Mozzarella)
• 6 eggs
• 2 T milk, half and half, or cream (I used 2% milk)
• 1/2 cup coarsely grated Parmesan or Asiago  (If you only have finely grated Parmesan , use a little less) 

Instructions:

• Preheat oven to 400F. Use a 10 X 12 glass casserole dish for this and spray with olive oil or nonstick spray.
• Wash zucchini, then cut off ends and cut in half crosswise to get manageable sized pieces. Cut each half into fourths (or sixths) lengthwise. Use a spoon or small knife to scrape away the seeds and most of the white inside, leaving about 3/8 inch of white attached to the skin. Then cut each strip crosswise into pieces about 3/8 inch wide.
• Heat olive oil in large nonstick frying pan, add zucchini and saute 2-3 minutes over medium-high heat. Add Spike and fresh basil and saute 2-3 minutes more, seasoning the zucchini with salt and fresh ground black pepper. (Zucchini should be barely starting to soften.)
• Put zucchini into casserole dish with the Mozzarella cheese. Combine eggs, milk, and 1/2 cup coarsely grated Parmesan or Asiago and beat well. Pour egg mixture over zucchini and cheese and gently stir so it's well combined, with some zucchini pieces "peeking" out of the egg. Sprinkle the other 1/2 cup Parmesan or Asiago over top.
• Bake 35-45 minutes, or until the mixture is well set and slightly browned on top. Serve hot. Makes 8 servings.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Healthy Leadership

We all have opportunities in our lives to be leaders, whether we are the heads of multi-million-dollar corporations or stay-at-home moms and dads. But we don’t become leaders simply by acquiring a position of authority.  Strong, effective leadership begins with healthy self leadership. By establishing priorities and achieving goals in our own lives, we are setting positive examples for others to follow. In addition, healthy self leadership is one of the keys to creating healthy relationships.

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

“Start where you are. Use what you have. Do what you can.”

~Arthur Ashe ~

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.