Meatless Monday: Enjoy All Colors of Squash

One Step At a Time...

You Can Go Meatless

For All Three Meals

Bent on Yellow Crookneck Squash

The folklore. The sunny burst of ubiquitous yellow crookneck squash in gardens and farmers markets is a welcome sign of summer. Named for its curved neck, the yellow crookneck squash, which originated in Mexico, has been pleasing palates for over 10,000 years. It is a staple food for Native American tribes, and is among the oldest and most cultivated crops. Of the many varieties of squash, the yellow crookneck squash is especially loaded with healthy nutrients.

The facts. Yellow crookneck squash is part of the gourd family, a variety of Cucurbita pepo, which includes both winter and summer squash, such as zucchini, pattypan, and pumpkin. The slight curve in its neck distinguishes it from its very close relative, the yellow summer squash, which has a straight neck. Light in calories—a one-cup serving has only 36—the yellow crookneck is hefty in dietary fiber and antioxidants. One serving packs in 10% DV (Daily Value) of satisfying dietary fiber, 16% DV of vitamin C, and eye-healthy beta-carotene, lutein and zeaxanthin.

The findings. Yellow crookneck squash has been the focus of ample research, focused on its antioxidant benefits. Beyond vitamin C and manganese, yellow crooknecks are a strong source of the carotenoids beta-carotene, lutein and zeaxanthin, known for protecting against cataracts and age-related macular degeneration. A study in a 2013 issue of Investigative Ophthalmology & Visual Science found a 25 percent reduced risk of progression of age-related macular degeneration with beta-carotene, vitamins C and E, zinc and copper supplementation. Replacing beta-carotene with lutein and zeaxanthin increased the benefits even more. As many of the antioxidants are concentrated in the skin and seeds, it’s important to eat the entire squash. Studies, such as one published in a 2008 issue of Journal of Food Science, show that steaming fresh and frozen summer squash retains the most antioxidants compared with boiling and microwave cooking.

The finer points. Late spring and early summer are peak season for yellow crookneck squash, but it’s available year round. Choose small- to medium-sized squash that are firm and heavy for their size, with a bright, smooth or slightly warted skin, clean of nicks, scratches or bruising. Interchangeable with other summer squashes in recipes, try yellow crooknecks raw—sliced into ribbons in salads or sandwiches—or grated into breads or fritters, sliced and sautéed, pureed into soups or smoothies and stuffed with whole grain bread crumbs and cheese.

Healthy Meatless Recipe:

EGGPLANT BURGER

(Adapted from One Green Planet )

INGREDIENTS:

• 2 teaspoons olive oil, plus more to brush on eggplant before roasting
• 1 red onion, diced
• 1 14 ounce can cannellini beans
• 1/4 cup diced green bell pepper
• 1/2 an eggplant (should equal about 1 cup)
• 1/4 cup chopped fresh parsley
• 1 tablespoon pine nuts
• 1 clove of garlic, crushed
• 1 teaspoon sea salt
• 1 teaspoon ground cumin
• 1/2 cup classic hummus (or your favorite flavor hummus)
• 1 cup panko breadcrumbs
• tomato, sliced for topping (optional)
• lettuce, for topping (optional)

Directions:

• To make the burgers, preheat your oven to 450 degrees Fahrenheit.
• Roast the eggplant by cutting it into 1/4″ slices and brushing each side with olive oil.
• Bake for 10 minutes on one side, then flip the slices and bake for another 5 minutes.
• Once the eggplant is done and you remove it from the oven, turn the oven down to 400 degrees Fahrenheit.
• While the eggplant is roasting, place the diced red onion and 2 teaspoons of olive oil in a skillet and cook over medium heat for 15-20 minutes, stirring often, until the onions soften.
• Place the eggplant, onion, beans, bell pepper, parsley, pine nuts, garlic, sea salt and cumin into a large bowl.
• Add the hummus and stir.
• Place the mixture into a food processor and blend everything together. It should only take about 15 seconds.
• Pour the mixture back into a bowl, stir in the breadcrumbs, and use your hands to make four large patties.
• Line a baking sheet with aluminum foil and spray the foil with olive oil or nonstick cooking spray.
• Place the patties on the foil and bake for 45 minutes, turning once halfway through.
• Remove the burgers from the oven, add your preferred toppings.
  
  
  
  
  
  
  
  
  

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Healthy Goals

When you’re about to make a lifestyle change, you should get excited and embrace your goal wholeheartedly, but be prepared to do some serious work. Setting and attaining wellness goals can be challenging, so it is important to garner all the support you can. Your friends and family can be a wonderful inspiration and can help to hold you accountable to your commitment. Another tool that will help increase your chance for success is a wellness journal.

Remember Green Goes With Everything

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Have a great week 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

Follow me on Pinterest

“The concept of total wellness recognizes that our every thought, word, and behavior affects our greater health and well-being. And we, in turn, are affected not only emotionally but also physically and spiritually.”

~ Greg Anderson ~

Fitness Friday: It's Grow Time!

I would like to share this story with you and are you taking care of yourself?

Healthy as a Horse

by Darren Hardy

I live close to the Del Mar Racetrack, one of the biggest horseracing facilities in the country, where “the turf meets the surf.”A week before the start of the race season, a good friend of mine took me down to the track to visit the owner of a prized racehorse.

The owner told me how he had made a science of the exact nutritional value in every bite that horse ate—what was perfect for its digestion, energy, and dental care. He explained how he had only the best licensed veterinarian check the horse thoroughly each week, how he exercised the horse twice daily, how he made sure the horse had the appropriate social interaction with other horses to keep his spirit up.

He emphasized how the horse’s comfort, needs, and health were in need of constant attention to ensure it was happy and able to perform at its best. I was impressed with this man’s nutritional acumen, attentiveness, and discipline … until the trainer walked in with his lunch. McDonald’s hamburgers, fries, and a giant soda.

I had already noticed that the owner probably didn’t exercise. After seeing the meal, I understood that poor eating habits had contributed to his weight. So I asked him when he had last visited the doctor for a checkup. His answer? He hadn’t been in years. He had his horse checked every week, but he had not seen a doctor for years.

Do you get my point here? Here was a guy with a billion-dollar body—one priceless to his family and friends—yet he cared more for his horse’s health than his own. Insane. Sadly, he is not alone. I know people who feed their dogs more carefully than they do their own kids. Can you imagine that?!

These examples can be contributed to one thing: a poor health and fitness philosophy.

I don’t want you to fall into this same trap. I want you to revitalize your commitment to being fit and healthy. You don’t want to be the guy or gal with the highest rank or title, with the most cars, with the biggest house … in the graveyard. So if you do not have a health and fitness philosophy—one that includes healthy eating habits, exercise, and social interaction—create one today.

Here is a sad truth: Most people spend their youth trying to make a lot of money at the sacrifice of their health. Then they spend all their money to buy their youth and health back.

Just doesn’t seem smart, does it?

Remember this always: Your health IS your wealth.

It’s as simple as that.

Treat yourself as a prized racehorse (at least)!

Turn your health around with Shaklee. The choices we make every day play a critical role in shaping our future health. Scientific research confirms that losing weight, eating healthfully, smart supplementation, and minimizing exposure to toxic chemicals in the home can help reduce the risk of future health problems. Shaklee is your choice for naturally safe, proven effective products designed to help crete a healthier future for you, your family and the planet. Contact me and I will help you on your wellness journey.Let LQ Wellness be your Transfer Bridge from Dis-ease and Stuckness to Ultimate Wellness.

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

"Health is the soul that animates ll the enjoyment of life, which fade and are tasteless without it."

~ William Temple, Sr. ~

Wellness Wednesday: Not All Supplements Are Created Equal

Every day nutrition for life.

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And it works!

Vitalizer was designed to deliver the range of nutrients taken by participants in a 20-year Landmark Study. This study conducted by the UC Berkeley School of Public Health showed the overall health of Shaklee supplement users to be markedly better than non-supplement users based on key measures of health such as lower triglycerides and a healthier cholesterol ratio.

Feel better in 30 days or your money back

Choose the Vitalizer which is best for you. Watch the video below to see which Vitalizer is correct for you.   Click here.

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Wellness Wednesday Thought

Tame Your Email

While email has improved our ability to communicate with coworkers, friends and family, it has also become a major source of stress for a lot of us.

To get control of your inbox and reclaim your day:

• Read: The first step is to read your email, and not when you’re driving down the road or when you’re in line at Starbucks.  Read it for content and understanding.
• Decide: The second step is to decide on your next action step. What do you need to do with this message to move it forward?
• Act: The third step is to do it—to act on it. If you can quickly respond to an email, do so.
• Contain: The fourth step is to keep the information organized. You need to decide on a way to organize your folders so they make sense for you. Most email management systems allow you to write rules that will direct your messages automatically into specific folders. Another helpful hint is to put numbers in front of your file names instead of alphabetizing them.

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

"A man too busy to take care of his health is like a mechanic too busy to take care of his tools."

~Spanish Proverb~

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.

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: 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

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

~Author Unknown~