Wellness Wednesday: Controlling Cholesterol Naturally

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

Shaklee Videos: Cholesterol Reduction Complex

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

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

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

For more infromation on Cholesterol Reduction Complex  Click here 

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

Wellness Thoughts

Peace of Mind

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

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

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

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

~Author Unknown~

Meatless Monday:Change Your Diet

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Diet Can Protect Against Heart Attacks

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

Healthy Meatless Recipe:

Tunisian Style Baked Cauliflower Frittata

(Adapted from Martha Rose Shulman)

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

Ingredients:

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

2 tablespoons extra virgin olive oil

1 small onion, finely chopped

2 garlic cloves, minced

8 eggs

Salt and freshly ground pepper to taste

1/2 cup finely chopped parsley

2 teaspoons ground caraway seeds

2 tablespoons freshly grated Parmesan

 1/4 teaspoon cayenne

Freshly ground pepper

Directions:

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

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

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

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

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

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

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Snack Smart, Snack Simple

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

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

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

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

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

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

~Albert Einstein~

Meatless Monday: 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 ~

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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.