Wellness Thoughts: Building Your Immune System

The big winter flu shot vaccine push is on! You are about to be bombarded with endless messages to "get vaccinated!" They're even starting to lay a guilt trip on those who refuse vaccinations.

For the record, all the healthiest people walking around who don't catch the flu are the ones who refuse flu shots while taking care of their immune system. It's the vaccinated people who always seem to be sick for one reason or another, have you noticed?

In any case, it's important to find ways to boost your immune system and shield yourself from colds and the flu without resorting to jabbing yourself in the arm with a cocktail of mercury, formaldehyde, aluminum and MSG. Oh yes, all those things are found in vaccines, according to the CDC.

In fact, if you really like shooting up with brain-damaging mercury and essentially giving yourself a chemical lobotomy, just take more vaccines! It's the only legal way to inject these chemicals into your body where they will quickly enter your bloodstream and be delivered right to your brain!

So to avoid all that, here's a list of ways to boost your immune system without resorting to deadly vaccines and all the toxic additives they contain:

• Take a vitamin D supplement every day. (I can help you select quality/natural/patented products , ask me)
• Get as much sunlight as you can for as late into the year as you can manage. Even getting sunlight on just your face helps produce more vitamin D in your body.
• Drink immune-boost beverages. (Again, do not go to your local store and expect to buy a cost effective product there) 
• Use a high-quality air filter in your home to filter out bacteria and mold spores that may be circulating inside your home.
• Get regular exercise to boost your circulation and immune strength. This exercise should be frequent and moderate. Do not over-stress yourself at the gym, or your immune system will be temporarily compromised.
• Take supplements especially designed to protect your respiratory tract. (I can give you the correct information and recommendation) 
• Take measures to minimize your exposure to immune-damaging chemicals such as those you'll find in laundry products, cosmetics, personal care products and fragrance products. The artificial fragrance chemicals found in most of these products are carcinogenic and cause liver damage. (There is simply no excuse for harming your family this way. There are more effective products available that are non toxic and cheaper to use that what you are using today)
• Get off all medications that you can safely eliminate! Work with a Doctor/Naturopath to accomplish this, because quitting medications cold turkey can also be very dangerous. Most medications suppress your immune system, liver function, kidney function and even your reproductive function.
• Eat more meals that are rich in pungent spices. Eat more curry, which is rich in turmeric. Eat more ginger. Eat more cilantro, rosemary, thyme and other rich spices. This includes cloves and nutmeg, two spices you'll typically find in eggnog drinks. These spices boost immune function and taste great, too!
• Clean up your diet. If you're eating cheese and drinking processed milk, those substances are to be avoided during the winter influenza season. In many people, cheese and dairy products tend to cause sinus stuffiness, which is really a lack of sinus circulation. This can make you more susceptible to physically catching and harboring a virus floating around.
• Boost your trace minerals intake, especially zinc. Both zinc and selenium are hugely important for immune function. Zinc is especially well known for functioning as a shield support against many viral attacks. One of the best ways to boost your trace minerals intake is to switch to a natural sea salt or a high-mineral salt.
• Move your lymph! Rebounders (mini trampolines) are great for this purpose. Jumping rope also works, as does just hopping in place for a few minutes each day. You can also do arm rotations and other simple movements to keep your lymph circulating. Lymph movement is crucial for immunity.
• Take immune-protective herbal tinctures such as goldenseal, garlic, echinacea, osha root and elderberry. 
• While you're at it, wash your hands more frequently. Many of the infections we receive during the flu season come from us touching contaminated surfaces and then touching our eyes, nose or mouth. The simple act of washing your hands can dramatically cut down on viral infections
• Get plenty of sleep. A lack of sleep compromises the immune system.
• Reduce your levels of chronic stress, if possible. Stress also compromises your immune system, and it even "uses up" nutrients in your body, leaving you nutritionally depleted. (ask me how to relieve everyday stress in as little as 30 minutes)
• Laugh a lot! Watch some comedy movies, or spend some fun time with family and friends. Laughter boosts immune function at many levels. It's good for your body and your mental health. Find creative ways to expose yourself to comical situations and you'll benefit as a result.

It’s October. That means shorter days, colder temperatures, and winter right around the corner. From now through May it’s also the time of year we call cold and flu season. In fact, the average adult gets two to three colds a year, and every year about 200,000 people are hospitalized because of the flu. If you get sick, that’s trouble. You won’t be able to keep up with your kids, your spouse, coworkers, and friends. Simply put, there’s just no time for illness! Protect your health so you can protect your family, and start early to stay strong all winter. For more info on how to Start Early to Stay Strong go to http://healthnetwk.myshaklee.com/us/en/

Wellness Thought: 

Web Workouts

So what’s your excuse for not exercising? Many of us say we don’t have enough time, money, motivation, equipment, etc. to include daily exercise in our lives. But the good news is that everything counts! Even small changes in your habits—like taking the stairs or parking at the back of the parking lot—can help to improve your overall health and put you on the path to total body wellness. Plus, you can pick up some great ideas for new exercise routines or learn the proper technique and form through online videos. 

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

“Change is inevitable, growth is intentional.”

~Glenda Cloud ~

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: Suggested Serving Sizes

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Suggested Serving Sizes 

Aren’t Happening

If you flip over a food product and look at the nutrition facts, there’s one fact in particular that’s important to note: The suggested serving size. That’s how the food manufacturer calculates the amount of calories, protein, fat, carbohydrates, and sodium contained in the product. Unfortunately, people aren’t paying enough attention to those suggested serving sizes. More than one-fourth of consumers who ate products labeled as containing two to three servings reported that they frequently ate the entire product in one sitting, according to a survey of 2,500 U.S. adults performed by the market researcher NPD Group. And family or party-size frozen meals, targeted to be shared by four people, are routinely being eaten by one or two people. If consumers regularly consume up to four times the suggested portion size, this disconnect between suggested serving sizes and reality can translate into increased calorie, saturated fat, and sodium intake that can contribute to obesity and heart disease risk. 

Healthy Meatless Recipe: 

Artichoke Spinach Lasagna

(Courtesy of Taste of  Home)

Ingredients

• 1/2 cup chopped onion
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 can (14-1/2 ounces) vegetable or chicken broth
• 1 teaspoon dried rosemary, crushed
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon pepper
• 1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and quartered
• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
• 1/2 cup sliced fresh mushrooms
• 1 jar (16 ounces) roasted garlic Alfredo or Parmesan and mozzarella pasta sauce
• 12 no-cook lasagna noodles
• 3 cups (12 ounces) shredded part-skim mozzarella cheese, divided
• 1 cup crumbled tomato and basil feta cheese or feta cheese
• 1/8 teaspoon garlic powder
• 1/8 teaspoon each dried oregano, parsley flakes and basil

Directions

• In a large saucepan, saute onion in oil for 2-3 minutes or until tender. Add garlic; cook 1 minute longer. Stir in the broth, rosemary, nutmeg and pepper. Bring to a boil. Add the artichokes, spinach and mushrooms. Reduce heat; cover and simmer for 5 minutes. Stir in pasta sauce.
• Spread 1 cup sauce mixture into a greased 13-in. x 9-in. baking dish. Top with three noodles and 3/4 cup mozzarella cheese. Repeat layers three times. Top with remaining sauce mixture and mozzarella cheese. Sprinkle with feta cheese, garlic powder, oregano, parsley and basil.
• Cover and bake at 350° for 40 minutes. Uncover; bake 15 minutes longer or until noodles are tender. Let stand for 10 minutes before cutting. 
• Yield: 12 servings.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: 

Give A Nod To Nature

Nature's stress-relieving effects have been praised and practiced for thousands of years. Recent studies have confirmed this simple notion: people recover faster from stressful and painful incidents when exposed to natural environments, and those who can access “nearby nature” have been found to be healthier and more satisfied with their home, job, and life in general!

This week, fit in at least one, 10-15 minute session with nature. Whether it be taking a hike in the woods, sitting outside and listening to the birds and insects, or reflecting upon a body of water, take time to reacquaint yourself with nature's restorative power!

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

“Though no one can go back and make a new start, anyone can start 

from now and make a brand new ending.”

~Carl Bard~

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 Thoughts: Blood Sugar Metabolism

Put very simply: When we eat a meal the glucose (sugar ) enters our blood stream to be transported to our cells for their use. This blood glucose signals our pancreas to release insulin. Each of our cells have receptors on them that act somewhat like a door. The insulin is what "opens the door" to allow glucose to actually enter the cell. If the receptors (doors) on our cells are damaged, or if there is not enough insulin, or if the blood sugar levels are constantly high (due to high dietary sugar intake) our pancreas may become overworked and not be able to keep up with the insulin production. This can result in hypoglycemia (hyper or tired/irritable highs and lows) and this can easily progress to diabetes.

It is important to provide essential nutrients to ensure healthy glucose "doors" on our cells. We must choose our diet very carefully. Decrease simple carbohydrate intake (sugar, bread, sweets, dairy products, soda, alcohol, commercial juices, refined and processed foods, white flour products, etc.) and increase complex carbohydrate intake (whole grains, legumes, vegetables, etc.) for balanced blood sugars and sustained energy.

We eat much too much sugar...it's in everything! Choose wisely! Important note: do not reduce sugar with artificial sweeteners as these are neurotoxins ( toxic to our brain and nerve cells) and extremely detrimental to our health. Do your homework on these chemical concoctions before using them!

Drink eight glasses of pure water daily. Eating and sleeping on a routine makes it easier to control blood sugars. Regular exercise is very important to improve blood-sugar management.

What Can help You Manage Blood Sugar Metabolism?

These Shaklee supplements can help you maintain health, normal blood sugar levels:

• Glucose Regulation Complex: helps promote blood sugar levels from a unique blend of minerals, botanical extracts and antioxidants.
• B-Complex: a naturally balanced nutritional formula whose primary function is to enhance energy production and nervous system integerity. Helps to control the STRESS in your life. Allows adrenal-pancreas-liver balance of blood sugar.
• Cinch product line: improves insulin sensitivityand neuro endocrine response to thyroid hormone, burns body fat and increase lean muscle mass, approaches body balance in a new and natural way, improves energy to begin an effective weight program, which is needed by many.
• Omegaguard: prevents vascular degeneration and improves insulin sensitivity.
• Soy Protein: your body needs a continuous supply of high-quality protein. Americans eat plenty of protein, but it is mostly from meat, eggs and dairy sources, which are usually high in saturated fat and cholesterol.
• Vitalizer: is the powerful and convenient approach to complete supplementation providing the best spectrum of vitamins, minerals, antioxidants, anti-aging phytonutrients, omega-3 fatty acids, and probiotics, all in one daily serving.

If you would like more information on these products call me or go to http://healthnetwk.myshaklee.com

Wellness Thought: Exercise Break It Up

Do you find it difficult to fit in your recommended 30 minutes of daily physical activity? Don’t think of it as a once-a-day event; instead, break up the time into shorter segments throughout the day. To mix it up try doing different activities for each segment—8 flights of stairs between meetings, a walk around the block at lunch and a deskercise session to get you through the afternoon! Ten or fifteen minutes on breaks, lunch or between floors can add up in a hurry. Start by thinking of activities you can do during the day based on your environment. Next, determine times throughout the day when you can accomplish the activities. Finally, make it part of your daily routine.

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

"Take care of your body. It's the only place you have to live."  ~Jim Rohn~

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:Americans Still Fall Short

One Step At a Time...

You Can Go Meatless 

One Day For All Three Meals

Americans Still Fall Short on Fruits and Veggies

The USDA encourages an increased intake of fruits and vegetables, because they are rich in vitamins, minerals, fiber, antioxidants, and other compounds that help fight disease. Despite the advice of the U.S. Department of Agriculture to consume more fruits and vegetables—four to five cups per day for adult women and men, according to USDA’s MyPlate—Americans are still falling short. According to a poll conducted by the International Food Information Council Foundation, which included data from 1,057 adults, most Americans say they’ve been trying to increase their fruits and vegetables intake over the past year. Unfortunately, children and adults eat only an average of a little more than one cup of vegetables per day and a little more than one-half cup of fruit per day, according to data from the market research firm, NPD Group. The data showed that children 2 to 12 and parents are eating more fruits and vegetables, while teens and the elderly are consuming less.

Healthy Meatless Recipes: 

Southwestern Squash Stew

(Courtesy of Elyse May)

This stew will amaze as everyday ingredients blend together to form a deliciously spiced one pot wonder. It’s flexible enough to incorporate a wide variety of hearty vegetables, so if you don’t have winter squash or zucchini on hand try it with another gourd.

Serves 4

Ingredients:
•6 cups vegetable broth
•1 medium onion, diced
•1 16-ounce can of beans*, drained and rinsed
•1 16-ounce can of corn, undrained
•1/2 teaspoon ground cumin
•2 teaspoon chili powder
•1 teaspoon garlic powder
•1 medium zucchini, diced
•1 medium winter squash or squash of choice, diced
•1 16 ounce can of chunky salsa
•1/2 cup instant brown rice, uncooked
*Any bean will do, but black, pinto or kidney work best*

Directions:

Spray a large pot with nonstick cooking spray or coat lightly with oil. Over medium-high  heat, sauté the onion for 4-7 minutes, or until onion is translucent.

Add the broth, beans and corn to the pot and bring to a boil.

Reduce heat to simmer and add cumin, chili powder, zucchini, squash, salsa and rice. 

Simmer for 30 minutes and enjoy. 

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: 

Go On A Veggie Adventure

It's not always easy to try new foods, but a diverse blend of fruits and vegetables in your diet can help you maintain your weight and stay healthy. Exploring, preparing and tasting new produce can also be a fun way to discover new flavors; it's all in how you look at it!

Explore three new fruits and veggies by incorporating them into your diet this week. Go online for healthy recipes, preparation tips and congratulates yourself for trying something new! If you find a favorite, pick out a few more recipes and add them to your usual rotation.

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

“Focus on the Blessings this day brings you. The Morning Sun, your Health, your Opportunity to move closer towards your Goals.”

~ 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.

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.

Meatless Monday/Unhealthy Eating

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

Unhealthy Eating Practices in Women Over 50

Eating disorders, a condition typically associated with young women, may be more prevalent among older women, according to research from the University of North Carolina. Researchers evaluated 1,800 U.S. women who took part in the Gender and Body Image Study. Among the female subjects over the age of 50, about 27 percent were obese, 29 percent were overweight, 42 percent were normal weight, and 2 percent were underweight. The study found that about 4 percent of the women binge eat, about 8 percent purge, and 70 percent diet to lose weight. In addition, 36 percent spent at least half of their time in the last five years dieting, 41 percent check their body size daily, and 40 percent weigh themselves at least twice a week. Strikingly, 62 percent said body weight negatively impacts their life, 79 percent report it affects their self-image, and 64 percent think about their weight daily. 

Are You An Apple Or A Pear?

Apples have:

More weight above the waist

A waist circumference of more than 35 inches

A waist circumference to hip circumference ratio greater than 0.8

Apples are more likely to have or develop certain conditions, including:  

Diabetes

High Blood Pressure

High Triglycerides- a type of fat in the blood

Heart Disease

Sleep Apnea

To help treat or lower their risk of developing these conditions, apples should:

Eat foods with a low glycemic index- these foods will not cause spikes in blood sugar and insulin. 

For example: choose rye or pumpernickel bread over white or whole wheat. Other low glycemic index 

foods: beans, most vegetables, brown rice, apples and pears. 

Keep blood sugar levels regulated throughout the day, by making sure each meal and snack you eat is a combination of protein, healthy fat and carbs. 

For example: spread some almond butter on apple slices. Also, check out this month's recipe below!

Pears have:

More weight below the waist

A waist circumference to hip circumference ratio of 0.8 or less

An increased body fat percentage: for women >31%, for men >25%

 An increased BMI (body mass index)- greater than 24.9 

Pears are at increased risk for certain conditions, including:

Elevated LDL (bad) cholesterol

Gastrointestinal distress

Food sensitivities and allergies 

To help treat or lower their risk of developing these conditions, pears should:

Follow a food plan that focuses on plant-based protein, vegetables and fruits, whole grains and healthy fats.

Consider eliminating foods additives and certain foods that may be causing a reaction. These foods include but are not limited to: gluten-containing grains, dairy, eggs, beef, pork, shellfish, peanuts and refined sugars. 

Healthy Meatless Recipe: 

Maple Pecan Sweet Potato Burgers

(adapted from Nikki Haney )

Creativity meets compassion. This award-winning veggie burger scored Nikki Haney, culinary hero and blogger at The Tolerant Vegan, top honors (and $2000!) in the North Carolina Sweet Potato Commission’s “No More ‘Mallows Recipe Contest.”  Her one-of-a-kind recipe WOWed the judges who voted it #1 in originality, flavor, and texture.

Ingredients:

2 cups peeled, cooked, and mashed sweet potatoes*

1/4 cup uncooked quinoa

3/4 cup water

2 tablespoons vegan butter

2 tablespoons maple syrup

1/8 teaspoon cayenne pepper

1/2 cup dry roasted pecans, chopped**

1 cup chopped kale

1/2 teaspoon sea salt (plus a sprinkle for the onion topping)

1 Vidalia onion, roughly chopped

sprinkle of fresh ground black pepper

4 buns of your choice.

*Microwave or bake sweet potatoes until soft, then remove skin and mash with a fork.

**If pecans aren’t already roasted, roast them by spreading them on a baking sheet and baking for 5 minutes at 350°F .

Directions:

Preheat oven to 400°F .

Bring water and quinoa to a boil in a small saucepan. Reduce heat to simmer and cover the saucepan, allowing the quinoa to cook for 8-10 minutes. Check the quinoa every couple of minutes since stove temperatures vary. It’s done when the water is almost gone and the quinoa appears to be nearly transparent.

Remove the quinoa from the stove and allow to sit covered for 5 minutes.

In a separate saucepan, mix 1 tablespoon melted vegan butter with 1 tablespoon maple syrup and the cayenne pepper. Mix into mashed sweet potatoes.

Then add and stir in the cooked quinoa, pecans, kale and sea salt.

Form the mixture into four patties and place on a baking sheet.

Bake for 45 minutes, turning once at the halfway point.

Onion Topping: In a skillet over medium heat, melt remaining 1 tablespoon of vegan butter. Add chopped onion. Sprinkle with sea salt and fresh ground black pepper. Cook for 12 minutes, stirring occasionally. Reduce heat to low and pour in the remaining 1 tablespoon of maple syrup. Stir continuously for 3 more minutes. Remove from heat and spoon over the burgers once they have finished baking.

Enjoy and Bon Appetit! 

Healthy Weekly Motivator: Meat Me Halfway

The average American's diet contains too many solid fats, saturated fats and bad cholesterols, which are all found in animal products. Experts therefore recommend limiting total meat intake to two, 3 ounce servings a day or less (3 ounces is about the size and width of a deck of cards, or the palm of your hand).

Aim to eat less meat this week. Have a Meatless Monday, skip sausage and bacon at breakfast, or cut your lunch and dinner portions in half. Remember that you can easily stay full (and cut fat and calories) by filling the space on your plate with fruits, vegetables, beans and whole grains.

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

"One should eat to live, not live to eat."   ~ Moliere ~

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.