Meatless Monday: 9 Nutrients That Boost Immunity

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

 

   

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

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

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

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

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

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

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

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

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

      

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

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

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

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

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

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

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

Healthy Meatless Recipe:

Chickpea and Spinach Burgers

(Adapted Naturally Ella)

Ingredients:

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

1/4  cup onion, diced

1 cup spinach, packed

1 tablespoon olive oil

1/2 tablespoon soy sauce

1 teaspoon oregano

1 teaspoon smoked paprika

2 tablespoons sunflower seeds

1 egg

1/4 cup whole wheat pastry flour

1/2 cup whole wheat bread crumbs

Pinch salt

Instructions:

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

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

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

Enjoy and Bon Appetit!

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

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

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

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

~Author Unknown~

Meatless Monday: Your Best Choices

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

The Best of Meatless “Meats”

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

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

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

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

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

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

Healthy Meatless Recipe:

Baked Eggplant with Savory Cheese Stuffing

(Adapted from Cooking Light)

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

Ingredients:

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

1 teaspoon extra virgin olive oil

1 1/2 cups finely chopped onion

1 1/4 cups finely chopped red bell pepper

1 cup finely chopped seeded plum tomato

1 teaspoon chopped fresh or 1/4 teaspoon dried oregano

2 garlic cloves, minced

3/4 cup (3 ounces) crumbled feta cheese

1/4 cup chopped fresh flat-leaf parsley

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Directions:

·      Preheat oven to 400°.

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

·      Reduce oven temperature to 350°.

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

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

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

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Learn From the Past

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

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

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

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

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

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

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

~ Denis Waitley ~

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

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

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

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

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

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

Wellness Wednesday: Healthy Aging Through the Holidays

Here’s To Healthy Aging

Thanksgiving is just around the corner! The official start of the holiday season and, as the song says, the most wonderful time of the year. And indeed it is. But it's also the time of year when life gets more stressful, and we tend to overindulge in high-sugar, high-fat, and artificially flavored and colored foods. We drink more alcohol than we should. And we're exposed to an extra load of environmental toxins: smoke in our fireplaces; cigar smoke at parties; artificial fragrances at the mall; and exhaust fumes from sitting in holiday traffic. It's enough to make you feel older than you really are! Well, don't let the holidays age you. Learn what scientists have discovered about the aging process, and what you can do to age healthier, starting this holiday season. Here's to your good health!

How We Age

Aging is a complex but natural process that affects every cell, organ, and body function you have. It's impacted by a number of factors, including genetics, nutritional habits, and other lifestyle aspects. But how exactly do we age? Well, scientists have been developing theories of aging for centuries, and more recently have invested billions of dollars into research in hopes of developing interventions to help alter or slow the aging process. To date, research suggests there are several key mechanisms involved:

• DNA Damage: Every day the DNA of our cells is under assault. The causes—oxidative damage as a result of normal metabolism, mistakes in cell replication, and exposure to environmental factors such as radiation and other toxins. These assaults can cause “genetic typos” or more mistakes in DNA replication. Eventually, these mutations accumulate, causing cells to malfunction and die.

• Declines in Cell Energy Production: Mitochondria are “intra-cellular power plants” that convert carbohydrates, fats, and protein from the foods we eat into cellular energy. However, as we age the number of mitochondria in our cells and their ability to produce energy decreases. In addition, the production of cell energy itself creates free radicals (highly reactive and unstable molecules), which damage mitochondrial membranes and cellular DNA. Over time, this damage accumulates and mitochondria stop functioning.
• Formation of AGEs: As we age, the formation of AGEs (advanced glycation end products) occurs. They form when sugar molecules attach to proteins leading to structural changes called protein cross-links. AGE proteins build up slowly but accumulate as we age, and damage body tissues. Numerous studies also suggest that AGE proteins are associated with a number of age-related diseases, such as diabetes, Alzheimer’s and heart disease.
• Decreased Cellular Defenses: How we age is related to the activity of genetic regulators—proteins that control the expression of genes. Nrf2 has been identified by scientists as a key master genetic regulator, and is now believed to control and coordinate the cells’ diverse natural defenses—antioxidant protection, anti-inflammatory activities, detoxification enzymes, as well as our cells’ ability to repair DNA and produce energy. Not surprisingly, research focusing on the role Nrf2 plays as our “guardian of longevity” has greatly increased in recent years.

Remember: Although the years of your life can’t be changed, scientists are researching ways to help slow the rate you age, and how well you can age with a healthy lifestyle.

Power Up With Polyphenols

Can you believe how amazing plants are? They contain their very own medicine cabinet full of naturally occurring substances that help defend against oxidative stress, disease, and other environmental threats. Over the past few decades, scientists have begun to discover that plant-based polyphenols can also help defend human health.Initially, polyphenolic research focused on the antioxidant potential of these plant compounds, and how this could help protect us against heart disease and various types of cancers. Today, scientists have expanded their research and are finding that polyphenols may help defend our health in other ways. Here are a few highlights of this research:

• Polyphenols have been found to increase the number of mitochondria—energy producing “power plants” found in all of our cells. Mitochondria are known to decline with age. 
• In a recently published study, a unique combination of polyphenols (resveratrol plus muscadine grape, extract) was found to protect against the potentially damaging effects of a high–fat, high-carb meal by blunting inflammation and oxidative stress. This study was novel in that it was one of the first human studies to show that this combination of powerful plant compounds activated a key genetic regulator called Nrf2. Some scientists believe Nrf2 may be the master genetic regulator of cellular stress resistance and strongly impact the aging process.
• Some, but not all, polyphenols have been shown to inhibit the formation of AGE proteins in laboratory studies. AGE proteins occur with normal aging. They may be acerbated by unhealthy eating habits, and damage our cells through a process called cross-linking. Researchers at the University of Georgia found that a blend of polyphenols, including muscadine grapes, inhibited age protein formation better than resveratrol alone.

So, like those amazing plants, power up your defenses with more polyphenols. Watch your intake of high-fat, high-carb foods that promote inflammation, boost your intake of antioxidant nutrients like vitamins C and E, and selenium. And look to power up your polyphenol intake with a healthy plant–based diet and supplements containing a broad spectrum of well researched polyphenols.

Tips for Healthier Aging

We know aging when we see it. But what we don’t often realize is that it all starts our cells. Stress, poor diet, and environmental toxins can wreak havoc on our cells every day. And the more they’re bombarded, the more, vulnerable they become to conditions that can trigger aging. Now you can finally do something about it... Shaklee’s Vivix.

Vivix liquid dietary slows aging at the cellular level. Global cutting-edge research in the fight against cellular aging and years spent in partnership with leading scientists have culminated in Vivix—a scientific breakthrough from Shaklee.

Only Vivix contains both resveratrol and a proprietary phytonutrient blend. This phytonutrient blend harnesses the powerful antioxidant properties of rare muscadine grapes and has been shown to be 10X more powerful than resveratrol alone in slowing a key mechanism of cellular aging.

All natural. Patent pending. Clinically tested key ingredients. 

We may see it on the outside, but aging begins at the cellular level. The good news is that Vivix delivers ingredients shown to positively impact four key mechanisms of cellular aging.

If you have trouble talking about polyphenols and phytonutrients and how they can help protect you from cellular aging, let this video do the talking for you.

Watch and share this video and invite everyone to feel younger, longer, or their money back. 

For more information on this great nutritional product go to click here!

Free Shipping for the Holidays - 

Now Through 11/18

Shaklee is kicking off the holidays early with a FREE shipping offer to help you kick-start your  holiday season. From now through Nov. 18 we’re offering FREE shipping** (up to $20) to Members, Distributors, Associates and customers for online and mobile orders of $200 or more.***
This is a great reason for you to pick up the phone, call your customers and builders and remind them that now is the perfect time to get a head start on holiday gift giving or treat themselves to some of their favorite Shaklee products.

Make the most of this promotion and make this holiday season your biggest ever!

• Get a head start on the holiday season with a limited time free shipping offer.
• Get FREE shipping (up to $20) when you place an order of $200 or more. 
• Offer applies to orders placed on a PWS, MyShaklee.com and mobile.
• Open to all Members, Distributors, Associates and Guests. Offer ends Nov. 18.

Wellness Wednesday

Teaching Gratitude

Would you like to give each of your children one present this holiday season that they'll cherish the rest of their lives?  How about one that will improve their ability to get along with others, increase their sense of well-being, and have a tremendous impact on their physical and mental health?  This gift costs nothing yet it's priceless, it grows exponentially if nurtured regularly and you have the ability to make it magically appear at will.

Try some of these strategies to pass the benefits of gratitude onto your children: be a role model, make gratitude a daily family ritual, create traditions, or volunteer and donate to charity.

If you have any questions please don't hesitate to email or call me. Until next time have a wonderful, healthy day!  Let me be your GPS to Optimal Wellness... Naturally!  Your body will thank you tomorrow for the good things you do for it today.

Best wishes to you and your family for wonderful Thanksgiving!

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

“At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.”

~ AlbertSchweitzer ~

Wellness Thoughts: Start Early To Stay Well This Winter

Why is it that we have smartphones but still no cure for colds and flu? It’s because we’re dealing with smart viruses. Any one of dozens of viruses can infect you — and before you know it, you are coughing, sneezing, and sniffling. We only have immunity to those rhinoviruses that we’ve been infected with already— so our immune system needs to be able to optimally react to the various cold or flu germs that can, and will, come our way! And each year, the common flu virus is different from the previous year. Why? Because the influenza viruses are constantly morphing. 

So, let’s talk about strategies to help you and your family stay as healthy as possible this winter!

1. Talk to your doctor about immunizations. I encourage everyone to talk to his or her doctor about whether or not getting a flu vaccine and/or a pneumonia vaccine is a good idea—especially if you or a family member falls into those groups most at risk.
2. Wash your hands frequently. This remains one of the most effective ways to protect yourself and your family from colds and flu. Use plain old soap and water. Lather, rinse, and repeat throughout the day—especially after you’ve touched door handles or been around anyone who is ill.
3. Eat a healthy diet, full of antioxidants and immune supporting nutrients.  This means both avoiding the high fat, often fried, and usually unhealthy fast foods, and committing to eating at least FIVE servings of fresh fruits and vegetables every day! I personally take 500 mg vitamin C daily through the cold and flu season—and double that if I am feeling run-down or have been around someone with a cold!
4. Get plenty of rest. Inadequate sleep negatively impacts your immune response.  If you have school-age children, make it a priority for them to get at least nine hours of sleep each night. Moms and dads, you should strive for seven to eight hours yourself!
5. Try a natural approach. Scientific research has led to the discovery of a combination of plant extracts that naturally boost the body’s own production of interferon, a component of the immune system that helps fight off viruses. Other plant compounds found in elderberry and echinacea extracts can help too. Take these when you feel the first sign of something coming on, and continue taking them for about a week as needed.

You are under attack! Every day you breathe, eat, touch, and share millions of dangerous microbes that infest your surroundings. Unseen and unfelt, these substances still pose an undeniable health threat. What can you do to defend yourself and keep your immune system fit? To help you optimize nutrients otherwise deficient in your diet turn to Shaklee’s Immune Building Team:

• Nutriferon: exclusive formula that boosts your immune system safely and naturally. Shield your self with Nutriferon! Only Nutriferon, with its patented combination of four plant compounds, naturally invigorates your immune system by increasing the production of your body’s own interferon.
• Immunity Formula I: builds and maintains a healthy immune system.
• Defend & Resist Complex: Use when you feel that first tickle. This complex is a unique formulation containing ingredients that are clinically proven to stimulate the body’s natural resistance and support healthy immune function.

For more information on these immunity building supplements click here.

Wellness Thought: 

Get Off the Couch: 

Overcoming a Sedentary Lifestyle

Exercise doesn’t just affect the way you look on the outside; it affects the way you feel on the inside.   Confused about where to begin exercising? Sit down and map out your plan of action. Take a realistic look at your schedule and see how much time you can dedicate to your exercise program. It is better to under commit and over achieve. Try to work up to exercising most days of the week for at least 30 minutes a day. You can even take a few 10 minute walking breaks throughout the day to fit in your exercise. 

Here are some additional tips for success:

• Schedule an appointment with yourself to workout.
• Pick a time you are least likely to cancel on yourself.
• Morning workouts will jump-start your metabolism and fuel you with more energy for the entire day.
• Take your workout program slowly in the beginning. Don’t over stress your body.
• Pace yourself! Trying to do too much too fast can cause burnout.
• Mix up your workouts by cross-training. It will keep your body from getting overly fatigued.

Here are a few common obstacles to sticking with a regular exercise routine and some ways to beat the odds:

• I feel self-conscious when I exercise.
• Do your activity in your own home.  For example, use exercise videos, household chores, or personal fitness equipment.  Choose a group of friends with whom you feel comfortable and form a walking group.
• I’m worried about my health or getting injured.
• Always consult with your physician before starting a new exercise program.  Sign up for a gym or exercise class with qualified staff in the event that any health problems arise.  Start slowly with light activity to decrease your risk of injury.
• I just don’t like exercise!
• Running and lifting weights are not the only ways to exercise.  Turn on the radio and dance; do yard work to enjoy the beautiful outdoors; or play in the park with your kids, grandkids, or dogs.
• I can’t stay motivated.
• Adding variety to your routine and developing a support system of friends can keep you going.  Set realistic, reachable goals, track your progress, and celebrate your success.

If you have any questions please don't hesitate to email or call me. Until next time have a wonderful, healthy day!  Let me be your GPS to Optimal Wellness... Naturally!  Your body will thank you tomorrow for the good things you do for it today.

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

“You will find that living a life in harmony with nature is like playing a musical instrument in a symphony orchestra. One sour note may cause a great deal of discomfort, not only to yourself, but to others, who also depend on an established harmony.” 

~ Dr. Forrest C. Shaklee ~

 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 ½ hour health breakthrough session to find out how an integrative approach to health can help you