Give Meatless A Try and Recover From Weekend Overeating

One Step At a Time...

You Can Go Meatless

For All Three Meals

Eat Right To Fight Cancer

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

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

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

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

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

Source: The Academy of Nutrition and Dietetics

Healthy Meatless Recipe:

Grilled Portobello Mushroom Burgers

(Adapted from Mountain Momma Cooks)

Ingredients:

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

Directions:

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

  

  
  

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Go For New Goals

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

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

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

Have a great week everyone and I hope you enjoyed Memorial Day Weekend without sabotaging your diet goals. Remember a better tomorrow starts with what you eat today!

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

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

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

~Edward Stanley~

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~

Wellness Thoughts/ Optimize Your Health

Autumn is here! It seems every year the days go by faster and faster. We can't stop the clock, but wouldn't it be great if there were a way to slow down the aging process? Well, there is- and it's right at the end of your fork. The individual foods listed in this month's feature article contain phytonutrients that fight aging on a cellular level. When you eat these foods together as described below, the power of their nutrients is strengthened, enhancing their ability to combat the signs of aging. As an added benefit, these same phytonutrients, especially when eaten in combination, act together to help lower the risk of developing cancer.   Top Food Combinations to Slow  Aging and Cut Cancer Risk  #1 Fruits and Berries  Any combination is beneficial, but two combos that have been particularly cited in research are 1) apples and raspberries and 2) oranges, apples, grapes and blueberries. Good choices for a fruit salad or smoothie. #2 Broccoli and Tomatoes Great for you either cooked or raw. See recipe below! #3 Green Salad Topped with Olive Oil, Avocado or Nuts The healthy fats in these toppings help to increase absorption of the nutrients in salad greens.   #4 Cruciferous Vegetables Any mixture of broccoli, cauliflower, kale, brussel sprouts, cabbage, collard greens, bok choy, watercress or arugula.  #5 Garlic with Olive Oil and Herbs Chopping the garlic and letting it stand for 10 minutes will help release its nutrients. Combine with olive oil and herbs such as rosemary, thyme or basil and sautee with vegetables or use as part of a base for homemade soup. Why the Proven Benefits of Nutritional Supplementation Are So Important Today There are trillions of reasons why you should supplement daily. Your body contains trillions of cells. Billions of new cells are created every day. Each cell is like a high-performance engine. It needs high-quality raw materials (nutrients ) to function properly. The quantity and quality of nutrients you ingest affects every system in your body: cardiovascular and digestive, muscular and skeletal, lymphatic and endocrine, reproductive, urinary, and even your nervous system. In other words, how you look, feel, and perform is directly affected by your daily nutrient intake. Proper nutrition and a healthy lifestyle can prevent many major diseases 60-90% of the time. Every day we make choices that will either improve your health or harm it. Studies show that if you don't eat right, get to a healthy weight, exercise regularly, and supplement your diet with proper nutrients, you increase your risk of developing certain diseases such as heart disease, cancer, and type 2 diabetes. Good health is a choice, which means that disease ( in many cases ) also is a choice. 90% of Americans fall short in getting essential nutrients into their diets. The good news is that the very latest research suggests you can positively influence your health every day through the lifestyle changes you make and through the quality of your nutritional intake. It has been authoritatively demonstrated that, in spite of your "three square meals a day", you may be suffering from malnutrition. The addition of a natural nutritional supplement will certainly help you overcome your nutritional deficiency weaknesses. Starting today, make an investment in yourself. Proper nutrition and a healthy lifestyle can help prevent health issues in the future. Different people have different needs. That is why Shaklee provides a number of options for getting foundation nutrition in one tablet (VitaLea) or one daily strip (Vitalizer). For more information call me or click here for more information. Your Health Is Your Most Valuable Asset If you're taking a multivitamin, you're off to a great start toward optimal health. But many health experts recommend adding critical nutrients such as omega-3s and probiotics to your daily routine to provide additional health benefits. Vitalizer is the most advanced multinutrient supplement pack in the marketplace today. A simple step toward supplementation, it includes our Vita-Lea® multivitamin—plus omega-3s, phytonutrients, probiotics, and much more in one convenient daily serving. Take your health to a new level and try Vitalizer today. Vitalizer is the most advanced multinutrient supplement pack in the marketplace today, and it features a patent-pending delivery system designed to enhance absorption of key nutrients. Vitalizer is more than just a single multivitamin—with 80 bio-optimized nutrients clinically proven to create a foundation for a longer, healthier life, it's the only comprehensive multinutrient supplement pack you need. There's a Vitalizer that's right for everyone. Backed by 55 years of nutrition science, a first-of-its-kind Landmark Study, 12 clinical trials, and with formulas that target the specific health needs of men, women, and active adults, Shaklee Vitalizer is the first step toward an optimal nutritional foundation. For more information go to http://healthnetwk.myshaklee.com/us/en/ Ask me about Autoship; you can save 10%. 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 Shaklee? Take a look at products available here! Make sure to follow me on Twitter @lq_wellness "Smile, breathe, and go slowly."   ~ Thich Nhat Hanh ~ 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.

Meatless Monday: Pass Up Processed Meats For Good Health

One Step At a Time...

You Can Go Meatless One Day For All Three Meals

If you favor sizzling bacon and salty slices of ham, you might want to reserve these menu choices for special occasions, thanks to a growing body of science that says “No” to consuming processed meats. Researchers have linked higher consumption of these meats—bacon, sausage, hotdogs, processed deli meats like ham and salami—with a number of poor health outcomes, including heart disease, type 2 diabetes, cancer, and premature death.

Heart disease: 

A Harvard meta-analysis, that included data on more than 1.2 million people found that processed meats were linked to a 42 percent higher risk of coronary heart disease (Circulation, 2010).

Type 2 diabetes: 

Data from Harvards’ Health Professionals Follow-up Study, which followed more than 442,000 participants, revealed that eating a daily 50-gram (1.75 ounces) serving (about one hot dog or sausage) was linked with a 51 percent increased risk of developing type 2 diabetes.

Cancer: 

While processed meat intake has been associated with a number of cancers, the most conclusive link is with colorectal cancer. In the National Institutes of Health-AARP Diet and Health Study, that included more than 500,000 adults, a significant increased risk of colorectal and lung cancer was observed with higher intake of processed meat. The American Institute for Cancer Research warns against eating any amount of processed meat in order to reduce cancer risk. 

Premature death: 

A study published in March 2012 in the Archives of Internal Medicine evaluated data from more than 120,000 men and women over 28 years. The researchers found that a daily serving of processed meat increased the risk of death by 20 percent.

Why the risk?

There are several plausible reasons why processed meats may raise your risk for disease. These meats are often very high in saturated fats, which are known to raise “bad” LDL cholesterol levels, heart disease risk, and promote inflammation, a root of chronic disease. An ounce of pan-fried bacon (about one strip) has about 4 grams of saturated fat, 20% of your budget for the whole day. In addition, processed meats are typically very high in sodium; an ounce of pepperoni contains over 450 milligrams, about 20 percent of the daily allotment for healthy individuals. Keeping your sodium intake down can help protect you from high blood pressure and stroke. And more: Processed meats are prepared with carcinogen-forming compounds, such as nitrites. Your healthiest bet is to keep these processed meats to a minimum or avoid them entirely. Focus on fresh, minimally processed animal foods such as chicken, turkey, and fish, as well as more plant-based proteins, such as soy foods, beans, lentils, peas, nuts, and seeds.

Healthy Meatless Recipe: 

Garden Veggie Egg Bake

(adapted from Taste of Home )

Looking for a healthy day-starter? Children will actually enjoy eating their veggies when they’re baked into this cheesy, nutrition-packed egg dish.

Ingredients

• 5 eggs
• 2 cups egg substitute
• 1/2 cup 2% cottage cheese
• 1/3 cup shredded pepper Jack cheese
• 1/3 cup shredded cheddar cheese

• 1/4 teaspoon pepper
• 1/4 teaspoon hot pepper sauce
• 1 medium zucchini, chopped
• 2 cups fresh broccoli florets
• 2 cups coarsely chopped fresh spinach
• 1/2 cup shredded carrots
• 1/2 cup cherry tomatoes, quartered

Directions

• In a large bowl, whisk the eggs, egg substitute, cheeses, pepper and pepper sauce. Stir in the vegetables. Transfer to an 11-in. x 7-in. baking dish coated with cooking spray.
• Bake, uncovered, at 350° for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting. Yield: 6 servings.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: 

Do the Best for Your Breasts

Breast cancer is the second most common type of cancer diagnosed in American women. And although it's more rare, men can develop breast cancer, too. Fortunately, eating a healthy and balanced diet (especially high in fruits and vegetables), exercising regularly, maintaining a healthy weight, not smoking, and limiting alcohol consumption may all lower your risk of developing breast cancer.

This week, evaluate your current breast cancer prevention practices and check to see when your next screening should be. If you're between the ages of 50 and 74, you should have a mammogram once every 2 years. If outside of this age range, talk with your physician about your risk factors and when you should get screened for breast cancer.

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 Shaklee? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

"Let us be grateful to people who make us happy; they are the charming 

gardeners who make our souls blossom."

 ~ Marcel Proust ~

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.