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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: High Level Wellness 1999 Rte. 70 East Suite 6, Cherry Hill, NJ 08003

For a free one-hour health consultation call: 856-985-9789 or send email to 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:

SHARE US WITH SOMEONE YOU CARE ABOUT!

Many of our clientele ask us if we are accepting new clients. Yes! We are building our practice and looking for clients just like you. If you have a friend, family member, neighbor or co-worker who is suffering from any health concerns, trying to create a family meal-plan or is looking to improve their own diet, we can help. When you send us a referral you can be assured we will take extremely special care of your friend or family member before, during, and after they experience their Free Health Consultation and if they sign up to do any program with HLW we will send you $50 cash as a special thank you!

BREAKFAST
By Gary Rosard, CHHC

One out of four people, with 50% eating breakfast only occasionally, skip the most important meal of the day everyday. Often, cutting calories to lose weight is the motivation, or it's just the rush of getting off to work. But this is a self-defeating strategy on many levels. During the time after dinner until waking, the body is still burning fuel (glucose) to keep its metabolic processes functioning. By the morning, the reserves are depleted and the metabolism slows down. Skipping breakfast keeps the metabolism rate low, while a breakfast rich in complex carbohydrates will give it a needed boost, increasing metabolic rate by up to 25%.

You need a certain amount of calories each day just to maintain metabolic
functioning. What happens when you skip breakfast is that by nighttime, your body is calling out to give it the nourishment it needs, and the result is bingeing and late night snacking. If you're trying to lose weight, this isn't a great strategy.

According to Elizabeth Somer, in her book Food and Mood, "People who eat
breakfast think better and faster, remember more, react quicker, and are mentally sharper than breakfast skippers... The link between breakfast and the brain starts with energy. The brain is a very metabolically hungry tissue...accounting for only 2 percent of body weight but use(s) between 20 and 30 percent of the calories you eat in a day.. The brain also is fuel fussy, demanding that that its energy come from glucose...The trick to thinking clearly and avoiding mental fatigue is to eat a breakfast but to stick with carbohydrate-rich (foods), since eating a high-fat breakfast will leave you feeling 'less vigorous, and less alert and more feeble and fatigued, according to researchers at the University of Sheffield in the U.K."

If you're not a breakfast eater, it may take a little forcing to change the habit. Start eating something, even if you're not hungry. After a few weeks, you'll start eating less at night and will have a morning appetite. If you're eating the right type of breakfast, you'll notice increased energy, mental power and even improved mood.

What is the best breakfast? Your first meal of the day should contain primarily complex carbohydrates with some low fat protein. Donuts and coffee aren't going to do it. Whole grain foods provide a steady flow of energy as opposed to the quick up and down of simple sugars and refined grain products. Oatmeal, whole grain breads or cereals make a good start.

In the following recipe, quinoa is the grain selected for summer porridge. It has a light texture, but is packed with protein and energy. It's easy to make- even though it cooks for 20 minutes, just set a timer and go shower, get dressed or do whatever your morning routine calls for.

QUINOA BREAKFAST PORRIDGE
(4 servings)

2 cups quinoa
4 cups water

Rinse the quinoa well, ( a fine strainer works best) add to a heavy pot with
water, bring to a boil, add a pinch of salt, cover and reduce to simmer, 20
minutes. Let sit a few minutes off the heat.

Option#1: grind some flax seed in a clean coffee grinder. In the serving bowl with the quinoa, sprinkle a tablespoon of ground flax seeds, add blueberries and low fat organic milk, or soy, rice or almond milk.

Option #2: add cinnamon, coconut or maple syrup for extra sweetness.

LECTURE/WORKSHOPS SCHEDULE

FALL 2005 EVENTS

SUMMER LECTURE DESCRIPTIONS

Healthy Eating...Easy as 1,2,3
Take Charge Of Your Family’s Eating Habits!

Come learn three easy techniques designed to help children and parents eat healthier without shocking the taste buds. Class includes yummy recipes that can be prepared in a flash.

Mood Food

Depression, lack of energy, stiff and tense muscles, stress, burn out, crying easily, craving comfort food, worry and sleep disorders may all be signs of deficiency in your diet. Many psychological diagnoses are actually derived from physiological imbalances. Come learn proper nutrition secrets to address the cause of your difficulties not just the symptoms.

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.

YOU ARE INVITED TO A FREE ONE-HOUR HEALTH CONSULTATION
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: info@high-level-wellness-online.com

SUBSCRIBE/UNSUBSCRIBE INSTRUCTIONS

If you have friends or family members who would like to receive the free bi-monthly High Level Wellness Newsletter, they can subscribe by sending an email message to: RosePayneHHC-ON@lists.webvalence.com
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CONTACT

High Level Wellness
Rose C. Payne, C.H.H.C., AADP
Chris Sandy, C.H.H.C., AADP
Celeste Simon, C.H.H.C., AADP
Call for a Free One-hour Consultation 856-985-9789
info@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.