High Level Wellness Newsletter Archive

Introducing a free bi-monthly email newsletter on health, nutrition and solutions-oriented tips for leading a healthy, happy and balanced life.

Brought to you by: Rose Payne, H.H.C., 2003 Ravens Row Marlton, NJ

Call Rose today for your free health consultation in person or on the phone.
856-985-9789 or email high-level-wellness-online.com

Speaking Engagements: If your company or organization would like a knowledgeable, charismatic speaker to appear and lecture about nutrition, lifestyle and health issues, please contact us.

Contents:

Book Review “Eat Fat, Lose Weight: How the Right Fats Can Make You Thin for Life”
Recipe: Quinoa Salad with Sesame Dressing
Lecture Descriptions
Subscribe/Unsubscribe Instructions
Contact

BOOK REVIEW OF:

“Eat Fat, Lose Weight: How the Right Fats Can Make You Thin for Life”
by Ann Louise Gittleman, N.D., C.N.S. with Dina R. Nunziato, C.S.W.

by Chris Sandy, AADP-CHHC

Wouldn’t it be great if it were just that simple? Eat foods with fat and lose weight. But there’s nothing simple or easy about why that statement is true, it’s actually quite complex. The good news is that Ann Louise Gittleman takes this complex topic and dissects it into easily understood and, forgive the pun, digestible chapters.

In the past consumers have been led to believe that all fats are harmful when in fact there are actually good fats (monounsaturated fats such as olive oil and polyunsaturated fats such as sesame oil) in addition to bad fats (trans fat and hydrogenated oils, etc.) Some fats are essential. These essential fatty acids, which must be ingested because our bodies don’t make them, are called omega-3s and omega-6s. The first is found in certain fish (salmon, sardines to name a few) and in flax and the second is found in evening primrose oil and borage oil.

She describes how fats create the fullness we associate with that satiated feeling at the end of the meal and eliminates the need for snacking. The low-fat/no-fat diet craze and low-fat/no-fat food products have led consumers to believe that if you eat these types of foods, you will not gain weight.

Unfortunately as Gittleman explains these low-fat foods are packed with sugar and/or other sweeteners to compensate for the lack of taste. Compound this with a lack of satiation when consuming them and you have consumers gaining weight without realizing the cause of their weight gain.

She points out how consumers overlook the differences between the recommended portions by the USDA and the packaging portions listed on products. Who actually eats ¼ pint of ice cream? Or who drinks only a ½ can of a 12-ounce soda?

Her section on insulin resistance was easy to understand and helpful for those of us with a family history of diabetes. She reveals the mysteries of cholesterol and distinguishes between the good type (HDL) and the bad type (LDL).

Having been a vegan (vegetarian who eats no animal products) for many years, she talks about how her health started to deteriorate and what led her to modify her diet to incorporate reasonable portions of organic grass-fed meats and fish.

She didn’t want to believe that the absence of those foods was creating an imbalance in her diet. She wanted to be a vegan due to her ethical beliefs, but after being sick for quite some time, she tried eating animal protein and could not deny the physiological effect in had on her health. So while she is not pushing the idea of eating animal protein, she is suggesting that if you are a vegetarian and are experiencing serious health problems, that it may be that you are not consuming proper amounts of protein and that the protein could be of poor quality.

At the end of the book, she provides a short, simple eating plan and outlines one week’s meals. She provides a list of what to stock in your pantry and what to throw out so you can be prepared to make something healthy at home at a moments notice.

I really enjoyed her book and recommend it as a great addition to your home library.

QUINOA SALAD WITH SESAME DRESSING

From the Institute for Integrative Nutrition website
http://www.integrativenutrition.com/recipes circa May 12, 2002

Prep. Time: 10 min.; Cooking Time: 20 min.; Yield: 3-4 servings

1 cup of quinoa
2 cups water
1 bunch watercress or arugula
1 bunch/package of fresh mung bean sprouts
1 or 2 medium carrots, grated
4 red radishes, thinly sliced

Wash quinoa in fine wire mesh strainer. Place in 2-quart stockpot with water. Bring to a boil, then cover and simmer for 20 min. Let cool.

Wash watercress or arugula, dry and break into small pieces (for watercress, discard the stems).

Rinse sprouts. Grate carrot. Combine vegetables with quinoa. Serve with sesame dressing.

Sesame Dressing

½ cup sesame seeds
2 Tablespoons sesame oil
3 Tablespoons lemon juice or brown rice vinegar
2 Tablespoons shoyu (for gluten free version use Tsp. Braggs Amino Acids)
½ cup water

In a pot, toast seeds over medium heat, stirring constantly for 10 minutes or until fragrant.

Grind seeds in a suribachi (mortar and pestle). Or for the high-tech cooks, use a mini-food processor. Next add the remaining ingredients one by one as you continue to grind/blend this mixture together.

The Most Supportive and Effective Nutrition Counseling You Will Ever Experience

Figuring out the true ingredients of the food you are eating can be a very confusing full time job. High Level Wellness can guide and support you with quick easy tips that clear up food mysteries as well as assist in getting you off the sugar roller coaster while reducing cravings naturally.
Call 856-985-9789 us for a free health consultation.

LECTURE/WORKSHOPS SCHEDULE

LATE SUMMER 2004 EVENTS

LECTURE DESCRIPTIONS

Eating Healthy On The Go!
People want to eat healthy but lead hectic lives that allow little or no time for cooking.

Find out how to make great choices whether eating at a tavern or at the finest restaurants in town. Simple tips towards good, better, and best nutrition decisions will be explored in an effort to help people create a healthy and enjoyable dining experience. We will also look at how to make your take-out options much more healthy without cramping your style!

Eating Strategies for Business Success
Acquire a competitive edge through nutrition.

Learn how to use food to increase energy, focus, confidence and productivity. Prepare to win in any business negotiation by eating the correct "power breakfast".

Help! What Should I Eat?
Are you confused about what to eat?

High fat, no fat, high carb, low carb, raw, vegetarian the theories go on and on. How are you supposed to figure out how to eat with all of this conflicting information? Come learn what is the right diet for YOU and how to implement your own healthy eating program that fits your lifestyle and body type.

How To Grow A Healthy Child
Have you tried everything you know to get your fussy kids to eat healthy foods with no success?

Too busy to prepare home cooked meals? Come learn what are normal eating habits for all ages as well as easy tips and recipes for improving their diet.

Miracles of Menopause
Perimenopausal symptoms are best described as “PMS times ten”.

This phase can last up to thirteen years before actual menopause occurs. In order for the body to continue to produce levels of hormones adequate to support health before and after menopause a woman must be optimally healthy going in-physically, emotionally, spiritually and situationally. Learn what options are available and how to come through this process stronger, happier and healthier than in younger years

Sugar Blues
If your mouth waters at the thought of chocolate or you can’t imagine life without dessert, this class is for you.

Sugar is a major addiction. We’ll discuss ways to overcome cravings that do not involve willpower. Class includes an effective 10-step program.

Teens & Wellness

This class is geared to women 15 to 24 and the people who love them. Learn how food affects mood, hormones, energy, weight, everything. We’ll talk about life, relationships, school stress, confidence, cravings and specific health concerns, as well as create an ongoing support system.

The Well Stocked Kitchen Series

This two evening hands-on class covers basic setup for an well-organized kitchen, essential pantry items, how to choose foods for wholeness and health as well as quick recipes the entire family will love. Whether cooking for one person or a full house, what we eat is the single most important ingredient in establishing a balanced approach to life. Come learn how to make this time honored tradition of cooking simple and enjoyable.

Women & Wellness
Women are great at looking after others, but forget about themselves.

Learn how food affects mood, hormones, energy, weight, everything. We’ll talk about life, relationships, career stress, confidence, cravings and specific health concerns, as well as create an ongoing support system.

Why Weight?
No more quick fixes and crazy concepts.

Simple delicious, whole foods support health and maintain weight naturally. Most diets rely on strict discipline, lists of foods and tiny-portion sizes to reduce calories and lose weight, thereby leaving you feeling hungry and deprived. We have our own ideas on food and diet; let us share them with you.

At High Level Wellness, we offer a six-month holistic health program that will radically change your view on food and nutrition. Implementation is across six months, because true change never happens quickly and involves a gradual transition from old eating habits to newer, healthier ways of eating. The program will help balance all aspects of your life: career, relationships, exercise, spirituality, and food. Come and see if this program is right for you. The consultation will provide valuable information to help on your path to good health and better eating.
Your consultation can be experienced in person at our office in Cherry Hill, NJ, on the telephone, or by email. Long-distance creates no obstacle. The number to call is 856.985.9789 or email: highlevelwellness@earthlink.net.

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CONTACT

Rose C. Payne, H.H.C., AADP
Call for a Free One Hour Consultation 856-985-9789
high-level-wellness-online.com

Rose Payne is a certified Holistic Health Counselor and educator, with a private practice in Manhattan, NY and Marlton, NJ. She is also an assistant teacher at the Institute for Integrative Nutrition in NYC. Her passion is helping clients to transform their lives through the power of nutrition. Her sense of humor combines with a kindhearted, intelligent and practical approach to guiding people to vital healthy lives.
Rose is also the Holistic Nutrition writer for Cuizine Magazine.

Chris Sandy received her certification from the American Association of Drugless Practitioners and is a graduate of the Institute for Integrative Nutrition in Manhattan. After creating her own practice called Active Nutrition and working in Manhattan, NY, Marlton, NJ, and Philadelphia, PA, she joined in partnership with Rose Payne at High Level Wellness in 2003. She specializes in working with clients who have severe food allergies such as celiac sprue – an allergy to gluten, difficulty with weight loss, and women’s health, particularly menopausal issues.

Celeste Simon, CHHC, is a graduate of IIN and accredited by AADP. Celeste also completed the “Teachers Cooking School Training” program at IIN and has received additional training in macrobiotic cooking and foods. With her avid interest in holistic health, wellness and spirit as well as her desire to continue to research and share natural and complimentary alternatives Celeste is an exemplary counselor and member of the HLW community.

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