Having been a health care practitioner for almost ten years now, I have had my fair share of experience with vitamins, minerals, juices, special powders, superfoods, and dietary supplements in general. I have done it all, from making the daily breakfast smoothie chock full of protein and vitamin powders, to taking a combination of seven or eight vitamins a day, so I know how tedious it can be. I found myself thinking, why can’t I just take a Flintstones chewable like I used to give my daughter? But of course, there is no easy fix or magic pill for a healthy lifestyle.

There is, however, Coenzyme Q10, or CoQ10.

CoQ10 is a key nutrient in boosting your cells’ energy levels. Found in every single cell, your body naturally produces CoQ10, but at the age of about 25, the level of production decreases dramatically. Some nutritionists believe that this change in production contributes to a decline in mental and physical energy that a lot of people in their 30s and beyond notice.

Cellular energy is directly linked to so many aspects of health, it’s no surprise to learn that CoQ10 is commonly used in treatment for heart conditions, diabetes, migraines, muscular dystrophy, and many other conditions. Additionally, CoQ10 has been shown to strengthen the immune system and even fight breast cancer. There’s even being research done right now studying the effects of CoQ10 on lifespan and longevity.

One way to incorporate more CoQ10 into your life is through meals. Foods such as spinach, broccoli, peanuts, wheat germ, and eggs are great sources, along with whole grains and the heart, liver, and meat of beef, lamb, and pork. However, as much as I personally prefer to get my nutrients form whole foods, it’s important to note that eating these foods is not usually a sufficient substitute for taking a supplement, so you should consider including both into your healthy habits.

From the research being done, it seems like everyone over 25 should be taking a CoQ10 supplement, even if you already have a healthy diet and lifestyle. In addition to aging, smoking also decreases your body’s ability to produce CoQ10, so smokers should be sure to get their hands on some CoQ10.

CoQ10 is a great addition to your anti-aging arsenal, and can boost your day-to-day energy on a cellular level. I know I’ll definitely be trying it out!

“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!

So many people are looking for that special diet that will change everything about the way they look and feel, but I’ve started to notice that most of the diets out there are more like programs rather than lifestyle changes, focusing on a quick fix, and not long-term health.

However, in the search for a comprehensively anti-aging lifestyle, I’m hearing more and more people talking about the role of an anti-inflammation diet. I found it a little odd that there were no really concrete rules or regimens, such as a gluten-free diet or a açai super-fruit diet, so I asked myself what, exactly, does “anti-inflammation” mean when it comes to our food and the way that it interacts with our body?

As it turns out, all food can be divided into three categories based on how they affect us on a cellular level: pro-inflammatory, neutral, or anti-inflammatory. By choosing an anti-inflammatory diet, not only can we slow down the affects of aging on our cells, but also fight against heart disease, cancer, and Alzheimer’s.

The good news is that anti-inflammatory foods are easy to find and delicious to use.  For example, whole grains, all kinds of beans, and nuts and seeds are all great anti-inflammatory foods. Even better news? Natural dark chocolate and red wine are also anti-inflammatory, and high in antioxidants, and can slow down the affects of aging.

Another really important thing to include in your anti-aging diet is a variety of richly colored fruits and veggies, especially cabbage, onions, and garlic.

Doctor Andrew Weil, creator of the Anti-Inflammatory food pyramid (http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html), says, “Following an anti-inflammatory diet can help counteract the chronic inflammation that is a root cause of many serious diseases, including those that become more frequent as people age. It is a way of selecting and preparing foods based on science that can help people achieve and maintain optimum health over their lifetime.” With that in mind, here are a few recipes that are high in anti-inflammatory foods, not to mention really tasty.

Recipes from: The Anti-Inflammation Diet and Recipe Book by Jessica K Black, N.D.

Five Minute Breakfast (can’t beat that, and it’s a warm breakfast too)

1 cup leftover cooked brown rice

¼ teaspoon cinnamon powder

1/8 cup raisins

¼ cup chopped walnuts

¼ cup sunflower seeds

½ cup rice milk or almond milk or other milk alternative

1/2 teaspoon maple syrup (optional)

Combine all ingredients in a saucepan on the stove. Add milk to cover the rice for a cereal consistency. Warm over moderate heat to desired temperature and serve.

Serves 2

Nutritional Information:

370.5 calories~11 g protien~40.7g Carb~5.2 g fiber~20.4 g total fat-This recipe is chock full of nutritional value, Omega 3’s, folate, and remember cinnamon is great for regulating blood sugar.

Dianne’s Personal note:

I started doing this with my leftover brown rice years ago and found it such a great alternative to oatmeal. (I still love oatmeal, but great for a change)

Substitutions:

Any nuts and seeds you like and you have on hand. I also really like dried cranberries instead of raisins..

Quinoa Vegetable Salad (this can be for lunch or dinner)

2 cups leftover cooked boneless, skinless chicken, cubed

1 cup cooked quinoa or 1/3 cup dried quinoa

1 medium apple, peeled and chopped

2 stalks celery, chopped

1 medium carrot, shredded

¼ cup walnuts

1/3-cup raisins

1 ½ tablespoons organic mayonnaise (w/ no preservatives or hydrogenated oils)

4 large lettuce leaves (for serving)

If dried, cook quinoa according to directions

Toss all ingredients together, and serve chilled over lettuce leaves.

Serves 4.

Nutritional Information:

284 calories~20.8 g protien~31g carbs~3.7g fiber~9.4 total fat

Quinoa is a high-energy grain and a complete protein. It contains more calcium than milk.

Substitutions:

You can substitute many different kinds of chopped fruits, nuts or raw vegetable. You can use cooked or canned salmon in place of chicken, or just completely leave meat out.

Dianne’s Personal Note:

I would add scallions, zucchini, avocado and I would prefer to leave out the mayo and add olive oil and lime juice. Just my personal preference.

I hope that you gained a little insight about how an Anti-Inflammation Diet can affect the aging process… Please leave a comment and let me know.

“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show”  Please check it out here!

What comes to your mind when you read the words “self love”?

Some women find this term confusing. They may have been given a message all their lives that if you want to be a good person, you must be self-less. This is simply not true. You can love yourself (in a healthy way) yet at the same time show love for others. In fact… before you can truly love someone else, you must first learn how to love yourself!

Self love has deep meaning. The degree to which you love yourself reflects how much you truly can love and give to others. Self love is the foundation for living. It means you care about yourself enough to take risks, meet your physical and emotional needs, and do what’s necessary to create a great life.

What type of risks might you take? Stepping into your fear of the unknown, making a bold move toward something new and different… these are risks worth taking because they can improve your quality of life and help you learn what makes you happy. Improving your life and increasing your happiness are essentially ways to love yourself!

What about meeting your physical needs? Your body requires good, healthy food and clean water in order to thrive and survive. Your muscles need exercise to keep your blood, or life force, circulating. These are needs that, when we feel down about ourselves, we might tend to neglect. Choosing to eat junk foods that provide temporary comfort but ultimately leave our bodies worse off is no way to show love to ourselves! Honor your body, and your body will do its best to not let you down.

Finally, we all have emotional needs: the need to give and receive love and affection; the need to be acknowledged, listened to and understood. All of these things validate us and feed our sense of self worth. When you are in love with someone, how does that feel to you and how do you express it? You probably tell them how much you love them. You probably show it in how you look at them, speak to them and listen to what they say. You show concern when they are sad or angry, you care about what they think. You support them. Likewise, seeking a partner who provides this kind of support and understanding is a way to love yourself.

For me, self love is an expression of devotion toward myself, and a consistent way of being and behaving. Consider this: the more authentically you live by your own set of convictions, the more likely you are to one day attract real, lasting love. That means… finally!… a partner who appreciates the person you are, and is ready to love you precisely because of your beautiful qualities.

So now ask yourself: How much do I love myself? How much do I express my love for myself? Answer these questions and then set out to loving yourself more each day. Today, decide that you are worth it and that the people in your life are worth it too.

About the Author:

Life Coach Susan Liddy, MA, PCC, CPCC is the founder and CEO of AspireLifeCoaching.org, a life coaching company on a mission to empower women globally. Susan is the author of the “Secrets to Ultimate Living; What you wish you knew when you were 20!” and an active contributor to many blogs, including her own blog, SecretsToUltimateLiving.com

Special Note from Dianne:

This coaching program should be a pre-requisite for every woman out there!  Please check out Susan’s Passages to Empowerment Program, it could change your life!

Click here to get FREE access to Life Coach Susan’s Passages to Empowerment Video Series:

(I believe so strongly in Susan’s work, that I am helping to promote her programs. In gratitude, Susan pays me a commission for my referrals who sign up.)

Well I think my days of Treadmills and Elliptical Machines are OVER!!!

I just got back from a new “exercise” class that I absolutely LOVED! It is called Zumba!

Zumba class was a absolute blast. The hour flew by and by the end of class a was soaked in sweat and had a HUGE smile on my face! It was just so much darn fun, it felt more like a dance party than a “workout” class.

What the heck is Zumba?

So for those of you who have not heard of Zumba, it is a Latin music and dance infused exercise routine. It is high energy and everyone in the class is having an awesome time.

I spoke to one of the “regulars” in the class  today who has been doing it for quite awhile, and she is completely hooked and said that our teacher today was one of the best in town, yay for me. There are several exercise clubs in town that offer Zumba and she informed me of all the good teachers to follow and which clubs they taught in and what times. I’m all set.

This is what the official Zumba website had to say: “The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, to get hooked. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!”

Celebrity fitness trainer, “Beto” Perez, stumbled upon the concept of Latin-inspired dance-fitness in his native Cali, Colombia in the mid-‘90s. He first brought Zumba to the states in 1999 and his success has just swept the nation and the world.

I am so very glad to have found a new form of exercise and movement that I can incorporate into my life and look forward to. How about you, do you have any fun favorite ways to move and get physical? I would love to hear from you, so please leave your comments below. I am always looking for new ways to have fun exercising, thanks.

Here is a sample class that I found on You tube, but I think our class was having even more fun ! Enjoy!

Be Well and Live Well, Dianne

I can’t tell you how many times I’ve been to the grocery store staring at rows and rows of protein bars.

I often  like to have a mid-afternoon snack with protein to sustain my energy and keep my blood sugars stable, and protein bars usually seem like the perfect snack answer.

HOWEVER, I never like them… I have yet to find one that I think tastes fresh and delicious, so I’ve solved my problem and decided to make my own.

They are not only good for you, the are DELICIOUS! Best of all, they are so easy to make. Enjoy the video and below, I have written out the recipe for you. Enjoy!

Let me know in the comments below what you think, how you like them and which variation you like best.

Maple Nut Orbs:

• 1 cup of nut butter of your choice, my favorite is Organic Peanut Butter
• 1 cup of oat bran
• 1/2 cup of wheatgerm
• 1/2 cup sesame seeds
• 1/3 – 1/2 cup maple syrup
• Optional: nuts, seeds, dried fruit of your choice. ( loved dried cranberries in my PB Orbs)

Directions: sooooooo easy

1. Combine nut butter and maple syrup in food processor to blend together first
2. Add the dry ingredients, (except the optional ingredients), blend.
3. Fold in optional ingredients.
4. Roll into balls or spread into 8 X 8 pan and cut into squares
5. Chill

Can’t wait to hear what you think about them. You also get to meet my friend and Yoga teacher Yvonne. Enjoy.

Much Love, Dianne

I am actually on Day 10 of NO COFFEE and I’ve got to tell you, I feel great!

My energy is awesome! As a matter of fact, I was IMing with my daughter this morning and blasting out questions to her so fast she told me to slow down! I thought, “I know right, and I’m not even on coffee”.

My energy has been really stable and pretty high throughout the day, I’m getting tons done. I am sleeping like a baby and my appetite and digestion are also awesome! Wahoo!

I’ve been drinking these great green smoothies, that my boyfriend thinks look really gross, but honestly, they taste great!

Aaah, life is good…

Anyway, just thought I would give you the update.

Peace!

Original Post:

Well there you have it, let the truth be told, I am a Coffee Addict! A Coffeeaholic if you will! There I said it, I confess!

I heart coffee! I love the smell of coffee, I love the taste of coffee. I like sugar and cream in my coffee. I set up the coffee pot at night so that the coffee is waiting so patiently for me as I rise. And aaaaaah the aroma!

No I don’t just have a cup, I have a REALLY large MUG!

aaaah! The comfort of it all

I like to hold the warm mug in the morning and just sip! It’s quiet and peaceful in the house and it’s just me and the bean steaming under my nose.

Are you starting to understand they way I feel about this…. For awhile, I even indulged in the afternoon. (You know, after I crashed from my morning cup). Well I am a Health and Wellness practitioner and coach, I can’t rely on coffee in the afternoon to keep my energy going, that wouldn’t be right.

So I switched to green tea in the afternoon. After all, it is so good for us, anti-oxidants and all, fighting those evil free radicals. And, I actually love the taste of the Yogi brand Super Anti-Oxidant flavor tea.

So, big deal I can still have my morning cup (mug) right? Well guess what, my body recently told me, “WRONG!”

This past Sunday as we visited my boyfriend’s sister and brother-in-law, I was sort of forced to not drink coffee, as they did not have any. Well you know, I could have driven down to the Starbucks inside the grocery store to get the java love, but Sunday I made a decision to not do it, so I didn’t.

Oh my God did I have a headache to beat all headaches that day! We drove home in the middle of the day and I fell asleep and woke up with a headache that was just as intense… Headache kept going till I hit the pillow at…9 O’Clock, now anybody who knows me, knows that I usually do not go to bed before 11.

Day Two: No coffee and yup headache! Not quite as bad, but add a little grogginess and fogginess along with the headache and that pretty much sums up Monday.

Day Three: No coffee – tons of green tea! Almost no headache and mostly pretty clear of fogginess! Huh?

Day Four: No coffee – tons of green tea! Clear headed and stable/pretty good energy! Interesting?

Day Five: that would be today, tons of green tea! (uh oh, am I becoming addicted to green tea?) I don’t care I love it! My energy is really pretty good and today I decided to start a little cleanse. Wow, look at me, off the coffee and cleansing….

I am feeling really good about this decision to go off of the coffee… I am sure I will miss the smell, and feel a little pang and pull as I walk past Peet’s down the street from my office, but because I am turning the corner and I am feeling really excited about it, I thought it would be a great time to start a cleanse, since for me, giving up the coffee is always the hardest part of a cleanse, so I have avoided them for quite some time now.

So for now, the coffee pot has been replaced by the blender and I started my day with my green tea and a great green smoothie.

I will keep you posted with how I am doing… Please leave encouragement comments for me to stay on the wagon !

How about you, do you have anything that you feel addicted to? Let me know…. I will have more to come about cleansing and cravings soon.

For now, Be Well, Be Energized and Be Happy!
Dianne

Just a couple of notes about walking:

Walking, which is one of my favorite things to do, really offers quite a wide variety of benefits and very little risk.  Trust me, not a big chance of getting shin splints, torn muscles or ligaments from walking.

• It’s easy, it’s inexpensive and it can basically be done anywhere!

• Did you know that it burns the same amount of calories per mile than running? Of course with running, you can get more miles in, in the same amount of time.

Here are some tips:

Walk briskly, but start slowly.

Just like with any new activity, you want to start slowly and build up over time. So only you can be the best judge as to what that means. 10 minutes is better than NO minutes. Do try to walk as briskly as you can. You will want to build to a rate of about 15-20 minute miles, (3-4miles/hour).

Bring a friend

Anytime I walk with a friend, the time flies by. It’s more fun, the time goes by more quickly and there is some accountability when you make a commitment with a friend.

Buy a pedometer.

This is a great way to track your steps. You can also keep a log of your walking progress to start seeing your improvements over time.

Oh the benefits.

In the short term, walking will help you burn some calories, improve your energy and give you clearer thinking. Over the long term, walking will help lower your blood pressure, help improve your cholesterol, lower your risk for osteoporosis and may even reduce the discomfort from arthritis.

So if you enjoy it, consider making walking part of your overall lifestyle habits.

Additional resource: Realage.com

Manhattan Fish Chowder

• 1 ½ lbs of Halibut or Cod (wild caught)
• 1 medium to large onion (diced small)
• 2 medium carrots (diced small)
• 1 large stalk of celery (diced small)
• 2-3 cloves of garlic (minced)
• 1 can of corn (preferably organic)
• 2 medium to large red potatoes (diced bite size)
• 2 10 oz. cans organic plum tomatoes (pureed)
• about 4 cups of fish stock/broth
• about 2 cups white wine
• sea salt
• cracked black pepper
• olive oil

1. Dice the onion, carrots, celery and garlic to approximately the same size and sauté in a couple of tablespoons of extra virgin olive oil until veggies are soft and onions translucent. (about 10 – 15 minutes)
2. Pour white wine over vegetables stirring to loosen any bits from the bottom of the pan and reduce for a few minutes.
3. Add tomato puree and stir to blend then add the fish stock salt and pepper to taste.
4. Once soup comes to a boil, reduce to simmer for 20-30 minutes.
5. Add potatoes and corn and continue to cook for another 20 minutes or so.
6. During the last 20 minutes, season fish with salt and pepper and grill or sauté on both sides until seared and cooked through.
7. Add fish to individual plates.

Optional: serve with bread and a green salad.

Nutrition:

Although I do not have specific nutritional data for this recipe, is low in calories and fat and high in Omega-3 Fatty acids.

I hope that you will enjoy reading “lessons from Monday Night Yoga“. I have learned so much over the past 7-8 years at The Shanti Yoga Center, and it doesn’t matter how many times I hear the same thing over and over, the lesson continues to grow and broaden.

This week we discussed about our personal growth and how when we are on the verge of big growth in our lives, it can feel really uncomfortable and confining. This confinement is the threshold for our own personal growth.

It is said that according to The Polynesians, the world began when their creator Taaora woke up to find himself growing inside a shell. He stretched and broke the shell and the earth was created. He continued to grow until he found himself inside another shell that he had to break through and the moon was created. He kept growing until he had to break through another shell and the stars were created.

We each grow in this life by breaking through successive shells. We come to a point in our growth where we find ourselves confined, we feel like we have no room and that we must break through our own shell in order to be born anew.

Life becomes a living of who we are until that form of self can no longer hold us. Each form serves its purpose for a time until we grow and they no longer serve us.

Quote: “From the beginning,

the key to renewal has been shedding,

the casting off of old skin.”

This sense of confinement can be really uncomfortable and a little disconcerting.  It was a fellow yogini from our studio who’s pastor said to her, “you’re in a state of divine discontent”. I think that describes it perfectly. We really need to try to recognize this confinement as our threshold for growth and know that on the other side is a newer you. A you with fresh new eyes to continue your growth journey.

This is a great meditation practice that we did in class on Monday to help assimilate this idea. It is also found in the book called The Book of Awakening by Mark Nep.

Meditation:

• Breathe slowly with your eyes closed, and feel one aspect of your current world that seems confining.
• Rather than focusing on the people or circumstance involved, try to feel this confinement as the threshold of your next growth.
• Meditate on how the piece of God/Spirit within you might stretch and stand more fully, so that being who you are more completely will break the shell of this confinement.
• Try to understand that none of this bad, but simply necessary for the growth of your soul.

I found this mediation to be very powerful and enlightening as I contemplated my own sense of confinement in my life.

Try it and please leave a comment to let me know what you think about this idea, if you can relate and if you’ve tried the meditation.

Until then, Be well and be happy,

Dianne

There really are great winter season recipes that are nutritious and delicious!

There is nothing like starting your day with a warm bowl of oatmeal in your belly. We’ve all heard about the heart healthy benefits of oatmeal and when you add in cinnamon, almonds, sunflower seeds and the rest of the ingredients below, this ends turns out to be a powerhouse of health benefits to start your day.

Did you know that one cup of winter squash may provide up to 146% of your daily value of vitamin A since it is rich in beta carotene, the pre-cursor to vitamin A? Beta-carotene is one of the carotenoids found in winter squash that provides it with its deep orange color and has been shown to have powerful antioxidant and anti-inflammatory properties. Yay orange colored foods!

Swiss Breakfast Oatmeal

Breakfast is our most important meal and this Swiss Breakfast recipe is a nutritious and tasty way to start the day. It has a unique combination of sweetness and tartness and can be served hot or cold so it’s a great breakfast dish to include as part of your Healthiest Way of Eating year-round.

Prep and Cook Time: 10 minutes

Ingredients:

• 1 cups rolled oats
• 1/4 tsp cinnamon
• 2 TBS cup raisins
• 2 TBS sliced almonds
• 2 TBS dried apricots, chopped
• 2 TBS sunflower seeds
• 1 dates, chopped
• 1 TBS dried cranberries

Directions:

1. Mix all ingredients together.
2. Bring 2 cups water to a boil.
3. Add mixed ingredients. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 7 minutes.
4. Cover, and set for about 2 minutes before serving.
5. Serve with low-fat milk or dairy-free milk.

Serves 8

Healthy Cooking Tips:

You can make a larger batch of this breakfast cereal to have on hand.

Nutrition:

per serving: calories 325.56, protein 10.98, dietary fiber 7.42g

Recipe courtesy of  George Mateljan www.whfoods.org

Southwestern Stuffed Acorn Squash

6 servings

Active Time: 45 minutes

Total Time: 1 1/2 hours

Nutrition Profile

Ingredients

• 3 acorn squash, (3/4-1 pound each)
• 5 ounces bulk turkey sausage
• 1 small onion, chopped
• 1/2 medium red bell pepper,chopped
• 1 clove garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 2 cups chopped cherry tomatoes
• 1 15-ounce can black beans, rinsed (see Tip)
• 1/2 teaspoon salt
• Several dashes hot red pepper sauce, to taste
• 1 cup shredded Swiss cheese

Preparation

1. Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2. Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3. Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4. When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.

Tips & Notes

• Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Nutrition

Per serving: 259 calories; 7 g fat (4 g sat, 1 g mono); 29 mg cholesterol; 38 g carbohydrates; 15 g protein; 7 g fiber; 482 mg sodium; 884 mg potassium.

Nutrition Bonus: Vitamin C (80% daily value), Vitamin A (45% dv), Calcium (20% dv), Iron (15% dv)

Recipe courtesy of  www.eatingwell.com

Hope you enjoy this week’s recipes, please leave a comment and let me know what you think.

Be Well and Happy,

Dianne