High Level Wellness Online.com

How Do You De-Stress?

2011-09-30T18:50:00.000-07:00

Now that the children are back at school and Summer is over, most parents begin to get back into
the swing of things. Routines return, bedtimes are reestablished and it's nice to sit and enjoy the quiet time of having the children at school for the day.

Often we look forward to September because it's the beginning of a new school year and many
parents are ready for a much needed break. With the children back to the books, Fall is the perfect time for parents to begin an exercise or yoga practice.

By taking a mere 20 to 30 minutes most days of the week you can dramatically change the way your
body handles stress. Some great options to get back into the routine of de-stressing and re-energizing
are the following:

* Simple stretch routine for 20 minutes before work
* Walk for 15 minutes on your work breaks
* Take a 30 minute walk after dinner with your spouse
* Enroll at a yoga class once or twice per week

These are just a few ideas. It's important to choose something that you enjoy.
It also helps to have a buddy join you!

Let us know what you decide to do.

.

How Important is a Good Night's Sleep?

2011-09-23T06:50:00.000-07:00

Most people don't understand the importance of a good night's sleep. Sleep helps to
regulate our entire body and helps to balance systems that regulate metabolism. Sleep
is so important that without it we can even begin to gain weight!

For some people, getting proper sleep allows for easier and quicker weight loss.

Here are a few simple suggestions to get a good night's sleep.

1- Determine how tired you truly are. On a scale of 1 to 10 assess your tiredness.

2- Next determine how much sleep you really think you need to feel refreshed and renewed.

3- Prepare yourself for sleep. When we are overtimed it is hard to wind down. This is
     when preparing yourself for sleep can be very beneficial. Taking a hot shower or
     soaking in a hot bath with lavender or epsom salts can help to sooth and relax your
      mind and body.

4- Create the space for your much needed sleep. For a more detailed explanation
     simply visit this SITE where you learn what to do when you can't sleep along with
     other great ideas to help you get the sleep your body needs.

Join us for Breakfast: the Most Important Meal of the Day!

2011-09-09T18:16:00.000-07:00

We all know that breakfast is the most important meal of the day. Yet some find it impossible to fit it into their morning routine and others are filling up on what amounts to a glycemic nightmare. Instant oatmeal, bagels and breakfast sandwiches will set you up for a day of unhealthy food choices and an overall cranky mood for the rest of the day.

The breakfast recipes taught in this class can either be made in advance or cook unattended while you shower or check email.

On the Menu
Buttery Pancake Squash
Breakfast Scramble and Sausage
Overnight Oats
Tropical Sunrise
White and Herbal Teas

Please be our guest...
We would love to have you in attendance at our next cooking class.
Not only do you learn easy, quick, healthy recipes; we also eat together at the end.

As always we encourage you to bring a friend or support person along with you. It's double the fun!

To RSVP and register please click HERE
If you have any questions please e-mail info@highlevelwellnessonline.com

or call us at 856-428-5495. We look forward to seeing you!

Address:
1812 Berlin Rd
Cherry Hill, NJ
08003
Map and Directions

Start Time: 7:00 pm
End Time: 9:30 pm

Anxious about Getting the Kids Back to School

2011-09-02T10:04:00.000-07:00

If you're anxious about getting the kids back to school, High Level Wellness has a few simple solutions.

The responsibilities of school shopping, school lunches, sleep times and morning routines are enough to put even the most organized parent over the edge.

Returning those children to school can cause stress. Stress can come from any situation or thought that makes you feel frustrated, angry, or anxious. What is stressful to one person is not necessarily stressful to another.

So, to address the basic issue of stress and anxiety, High Level Wellness has come up with a simple guidelines to make this transition back to school a little easier.

Ready?

1- Be sure to get adequate sleep and only take on tasks that you can fit comfortably into your schedule.

2- Drink plenty of water and nourish yourself with fresh whole foods. Be sure to avoid fast foods with your added responsibilities since this will contribute to your anxiety and stress.

3- Ask for support. One of the best ways to manage everything is to speak up and ask for what you need.

4- Celebrate your accomplishments, especially after you get the kids on the bus and safely to their destination. Then you will benefit from taking a much needed break.

Be safe this Labor Day weekend and enjoy!

How Affirmations Help with Health Problems

2011-08-23T07:46:00.000-07:00

Have you ever wondered how affirmations can help with health problems?

You may have heard about how changing your mind holds the power to change your health and subsequently your life. Today's post is about how this process takes place.

An affirmation is a positive statement that is designed to deal with a specific issue. So for example, let's say you are struggling with back pain. According to Louise Hay, when you use these affirmations, you will be transforming the root cause of your discomfort thereby helping to ease your pain and transform you health and your life.

Here's the affirmation for low back pain:

"I trust the process of life. All I need is always taken care of."

Here's an affirmation for upper back pain:

"I love and approve of myself. Life supports and loves me."

Try this one for hypertension:

"I joyously release the past. I am at peace."

Now I realize these might seem a little "pie in the sky" but when you use these on a daily basis you will experience less distress if you are able to connect what you are saying with how you are feeling. Just saying the words might help some, but allowing your body to feel the release or the trusting or the approval is the key to transforming health and releasing the pain that might be limiting you.

If you struggle with back pain or hypertension, try one of these affirmations. Then let us know your results. We love hearing from you!

Salad Dressings Anyone Can Make that are Good For You!

2011-08-10T10:08:00.000-07:00

Now you can make salad dressings that are yummy and good for you.

End your struggles with shopping and reading all those labels that have lots of big words that usually means "processed or preserved."

Try making your own salad dressing with cold pressed olive oil and some Bragg's vinegar. You simply want to mix up 1/3 cup vinegar to 2/3 cup olive oil. Add some spices like fresh garlic, dried onion, paprika or other spices you enjoy. You can even add the juice of a freshly squeezed lemon or lime for some extra zing! Grapefruit juice also adds a special flavor.

Your body will love the natural whole food dressings that you create and your tastebuds will enjoy the full flavor and rich taste of homemade dressing. And it's incredibly simple!

Salad dressings anyone can make are easier than you think and they're not only good for you, they're easy on your budget and better for your health!

Try some today and share your unique recipes with us here on the blog.

Stay Hydrated by Eating the Right Foods

2011-08-01T13:59:00.000-07:00

Did you know that you can stay hydrated simply by eating the right foods?

Because water is one of the most important nutrients, it's worth taking a look at how you can increase your daily intake by eating the right foods.

Consuming raw foods such as lettuce, cucumbers, fresh fruits and especially watermelon all add to your daily water intake. Watermelon is approximately 94% water (thus the name "water" melon)making it a super hydrating food choice.

And when you're looking to cool down from the summer heat waves, try placing your fruit in the freezer. Grapes and cherries make yummy treats instead of other less nutritious food choices.

So the next time you're thirsty, try a slice of watermelon. It's simple to stay hydrated by eating the right foods!

Hydration for Sunny Hot Days

2011-07-24T11:18:00.000-07:00

With the sunny hot days coming at us like there's no end, hydration
is even more important.

If you find yourself more tired, light headed and even having
more cravings or a loss of appetite, you could be experiencing
dehydration.

Try these three simple steps to keep your body hydrated:

1- Upon waking enjoy a 16 ounce cup of luke warm water with
a fresh squeezed lemon in it. Lemon is very hydrating.

2- Drink plenty of water throughout the day and keep in mind
that when you drink an 8 ounce cup of coffee, you will need
to drink an extra 8 ounces of water just to break even. Caffeine
can dehydrate the body so it is important to replenish

3- Enjoy watermelon. Since it's almost 90% water, watermelon
is great for hydrating the body.

Follow these three simple steps and hydration on those sunny hot days
will be simple to maintain.

Do You Know What a GMO is?

2011-07-17T16:30:00.000-07:00

Find out what a GMO is and what it could mean to your health.

Help spread the word by forwarding this blog to others.

Enjoy this beautiful Sunday evening.

Supporting Your Health & Wellbeing,

High Level Wellness

Certain Foods can Cool

2011-07-13T15:48:00.000-07:00

Did you know that certain foods can cool your body down while others can heat you up?

It's true.

Raw foods and foods that are eaten cold obviously help to keep us cool. Therefore, that's why
they're more appealing in July then in December.

One fact you might not know is the role that color plays. In general, green, blue and purple
vegetables and fruits are more cooling than their red, orange and yellow counterparts.
For example, a green apple or green pepper cut up in a salad would be more cooling than a
red apple or red pepper. Try it this week and share you experience.

Green Veggies for Cooling

Let me tell you about salad dressings. When dressing a salad, it is important to note that soybean oil is warming. Therefore, any salad dressings with a soybean oil base may be less cooling than dressings
which use other oils.

This week make a few changes and let foods cool you down. Choose those greens over reds and add olive oil to your dressing. Then be sure to share your experiences on the blog! We always love hearing from our readers!

See What Rose is Cooking Tonight!

2011-07-05T11:27:00.000-07:00

Please join me tonight for the Adult Happy Meal Cooking Class.

Tonight I'll be teaching the class since all of our chefs are on vacation!

I promise a night full of fun, health facts and a fabulous meal.
You will leave inspired and equipped to make your own
delicious lunches in a flash, guaranteed!

See what's on the MENU HERE!

Enroll now before you miss out.

See you tonight!

Warmly,

Rose

New Jersey Quitline Helps Smokers Quit

2011-07-01T09:22:00.003-07:00

NJ Quitline Helps Smokers Quit

The Camden County Department of Health and Human Services is working with the New Jersey Department of Health and Senior Services (NJDHSS) to expand and extend its free nicotine replacement therapy (NRT) program.

“The county and state are working in partnership to notify Camden County residents of this exclusive, limited time offer,” said Freeholder Carmen Rodriguez, liaison to the Camden County Department of Health and Human Services. “If you ever thought of quitting, now is the time to act.”

NJ Quitline, (1-866-NJSTOPS) is a FREE, confidential and multilingual telephone-based counseling and referral service for smokers who are ready to quit smoking.

Highly trained Quit Coaches ® are available seven days a week, from 8 a.m. to 3 a.m.

For more information on how the NJ Quitline service works, visit http://www.njquitline.org/.

FOOD ALERT: Arsenic Found In Farmed Chickens

2011-06-22T10:01:00.000-07:00

Farmed chickens are routinely (and legally) given a drug that promotes growth, kills intestinal parasites and creates a pinker hue to the chickens body. Use of the drug has been suspended by the FDa until a full scientific investigation can be made to determine of the levels of arsenic (which is a known carcinogen) are acceptable for human consumption. [via New York Times]

Honestly no level is acceptable to me. This is a good example of why organic farming practices are so important.

Improve Your Life with Deliscious Meals

2011-06-21T07:11:00.000-07:00

How would your life be improved if you came home to a delicious meal designed to reduce stress and tension in both your mind and body?

Barley the main ingredient in the risotto recipe is a traditional healing food often used to help strengthen weakened conditions. Do you experience chronic nervous tension that results in frayed nerves? Barley cooked slowly as in this crock-pot recipe can help to nourish and restore you to balance.

Find out how you can learn these recipes and start enjoying yummy food and improved health!

Click here to learn more.

Ever Experienced Feelings of Impatience or Stubbornness?

2011-06-13T06:03:00.000-07:00

Have you ever experienced the feeling of impatience, inflexibility and stubbornness? We all have these feelings occasionally but if these are moods that are taking over your daily experience it may be a signal that your liver and gall bladder is over taxed. Our bodies need to clean out and clear out the cholesterol and fat build up that often is a result of a diet high in animal protein and poor quality fats.

Asparagus with its pungent flavor works at reducing mucus build up and soothes the internal membranes with high doses of vitamin A, C and E. Look for asparagus with stalks are firm, dark green and crisp, not woody.

Foods to Cool the Mind

Quinoa is one of my favorite quick cooking whole grains, high in protein, easy on the digestion and strengthening for the kidneys. Quinoa's super nutritional profile also includes a good source of iron, B-vitamins and Vitamin E.

And if you are feeling short-tempered or tense in warm/hot weather increasing your intake of fresh leafy greens, berries and local fruits will cool you off from the inside out.

Learn more about these foods and get easy recipes that will cool your
body and your mind!

Learn more HERE.

And be sure to have a great week!

Three Benefits Of Raw Food During the American Summer Season

2011-06-06T06:22:00.000-07:00

According to Traditional Chinese Medicine, which has 5 seasons compared to our American 4 seasons, summer is already started. During this season it is advisable to ingest more raw food. Raw food is especially beneficial for your heart, small intestine and cleansing your blood.

Although most Americans have been overworking their liver and pancreas since they were children ingesting diets loaded with orange/apple juice, bananas, breakfast cereal and other sugar loaded products summer is the best time to use fruit as it was meant to be used.

Fruit can be described as a fleshy organ that surrounds either a single seed or numerous seeds.

Grains, beans and nuts are simply dry fruit while sweet sugary fruits are better known as fleshy fruits.

When fleshy fruits are eaten raw they have a cooling effect on your body and can reduce your internal temperature. Thus making fruit a great choice for snacking during the hotter months of summer. Try and choose local fruit and limit the tropical varieties.

We are having a raw foods cooking class tomorrow night at HLW where I will be speaking more on the concept of raw foods and its benefits with our HLW counselor and guest chef Saleem Arshed.

to register click here

Benefits of Growing Your Own Food

2011-06-05T10:52:00.000-07:00

With Summer almost here, it's the perfect time to start thinking about the benefits of growing your own food.

Environmentalists have urged us all to save the earth by growing our own foods which helps to cut down on fuel costs and in turn, saves the environment. Transportation costs alone of getting foods from the farm to the store are outrageous! And with gas rising to almost $4 per gallon, who wouldn't want to consider starting a garden?

It's also quite possible that we will see the prices of produce rise as gas prices continue to rise. So while taking to a bicycle or walking will help you to conserve gas, planting your own garden can also save you from spending more money on already pricey food items.

Grow Your Own Food

By growing your own food you'll not only be saving money, you'll also enjoy some of the additional benefits!

1. Enjoy better tasting food! Fresh food is the best food. The longer the drive from the farm to the table, the less nutrient dense your food. Not sure what we're talking about? Simply compare the flavor of a home grown carrot or tomato with one purchased from the store.

2. Save money on groceries. Your grocery bill will shrink as you begin to stock your pantry with fresh produce from your backyard. A packet of seeds can cost less than a dollar, and depending upon the quality of the seeds, you can often dry them, and use them next year. Canning or preserving your surplus of produce will help you to continue to save on your grocery bills in the winter months too!

3. Improve your family's health. When you grow your own fruits and vegetables, you will be eating more fresh produce which will of course, improve your health. Having these yummy items growing in your own backyard makes it simple and convenient for you to treat your family with flavorful and nutrient packed foods.

Say Goodbye to the USDA Food Pyramid!

2011-06-02T16:46:00.000-07:00

Get ready to say goodbye to the USDA food pyramid!

Yes, it's true. At last, with the help of First Lady Michele Obama, the food pyramid
is being replaced with a "plate."

USDA My Plate

While health coaches have known for years that the food pyramid was outdated
and did not adequately represent proper portions or healthy food choices, it
will be interesting to see how the "plate" will provide support to American's
struggling with weight and chronic health issues.

To read more about how the food pyramid is being replaced go HERE

If you have a comment or a question leave it on the blog! We'll be
sure to get back to you.

Wishing You a Safe and Happy Memorial Day

2011-05-29T10:44:00.000-07:00

Memorial Day is a time to reflect back on all who have sacrificed for our Country and to give thanks.

Please take a moment to give thanks for all that we are able to enjoy and share your gratitude with family and friends!

Here's wishing you and yours a safe and healthy holiday!

Staff of High Level Wellness

Happy Mother's Day

2011-05-08T11:59:00.000-07:00

Wishing you and your mom a

beautiful and peaceful

Mother's Day!

From the Staff of High Level Wellness.

Mom's Best Advice

2011-05-06T13:27:00.000-07:00

With Mother's Day fast approaching, it's the perfect time to reflect on our
mother's wisdom, knowledge and love.

At High Level Wellness our motherly advice is to keep cooking simple, go to sleep

happy, put yourself first and to laugh off the challenging times!

Laugh It Off!

Happy Mothers Day to all the moms, grandmoms and female mentors in our lives.

Who are you going to celebrate?

A Wandering Mind is Not a Happy Mind

2011-04-21T11:11:00.000-07:00

A wondering mind is not a happy mind.
Did you know that approximately 47% of our waking hours are often spent thinking about what isn't going on?
Yes, it's true! People spend many of their waking hours thinking about something other than what they're doing, and this mind wandering typically makes them unhappy And the ability to think about what is not happening is a cognitive achievement, spending time contemplating events that happened in the past or what might happen in the future is a complete waste of time that comes at a cost.

Everything you spend time thinking about has an affect on your physical well being. When you are not present to what is happening in your life right now because of negative thoughts and worries, you are at an increased risk for accidents, insomnia, kidney problems and panic attacks just to name a few.

What can you do to stop your wandering mind?
A simple solution to keep your mind from wandering is to stay in the present moment by focusing on your breathe and by being aware of what you are doing, who you are spending time with and being mindful of your environment. When you begin to notice that you are thinking about something other than what you are doing, come back to your breathe, relax and refocus on the task on hand.

I'm sure you'll be happier and healthier!

Whole Foods for a Healthy Whole Life

2011-04-09T07:11:00.000-07:00

With so many choices at the grocery story it's no wonder people are confused about what to buy and what to eat. High Level Wellness is here to take the guess work out of that process for you. Use these simple
rules and you will see how simple shopping, cooking and creating health can be.

1- Buy whole foods. A whole food is a food that contains just one ingredient. So an apple, orange, egg, chicken...etc. Your body knows what to do with a whole food and how to process it.

2- When cooking, cook with simple combinations of whole foods. Cooking doesn't need to be fancy to be healthy.

3- If you have to purchase pre-made items, look for items that contain FIVE ingredients or less. It's a simple rule of thumb and it may be challenging at first. With a little practice you will learn choices that are the healthiest and most delicious.

The most beneficial part of eating whole foods is that you're getting high quality, least processed, and most flavorful and natural foods possible that are unadulterated by artificial additives, sweeteners, colorings and preservatives. It's the best tasting and most nutritious food there is.

Finally, think of whole foods as giving you the benefit of having a healthy whole life.
We'd love to hear from you about your experiences buying and preparing whole foods.

Simple leave it on our blog!

Who's Got the Sugar Blues?

2011-04-05T05:18:00.000-07:00

Have you ever noticed that you "feel" different after eating a sugary sweet meal?

If you have children then I'm sure you know that sugar gets those beautiful babes
wound up tight as they do circles around you to work off all those carbohydrates.

And sometimes we don't know of anything else to turn to to soothe our tension
or ease our stress...so we turn to the sweet stuff!

At some point, eating to soothe or eating to avoid, or even eating because we
don't know what else to do just doesn't work.

So what do you do then? Great question!

That's where High Level Wellness comes in to help you make your way into a better place.

If you're struggling with:

- cravings
- emotional eating
- sugar imbalances
- pre-diabetes or diabetes
- mood swings

Tonight's workshop is JUST FOR YOU!

Take a peak at what we've got in store for you and sign up now.

You'll be learning

-how cravings are created in the body and what you can do about them.
-how to balance blood sugar levels before it's too late
-sugar's essential nature and how to manage it
- and so much more!

Go HERE for details!

Looking forward to supporting you at experiencing High Level Wellness.

Do You Struggle with Any of These Conditions?

2011-03-29T12:08:00.000-07:00

If you stuggle with emotional eating, diabetes or pre-diabetes, mood swings or sugar cravings, you'll definitely want to know about our upcoming workshop.

Join us for a "Sugar Blues" workshop that will address concerns about blood sugar imbalances, mood swings and a more.

Reserve your spot for this fun, informative and not to be missed event on April 6th at High Level Wellness.

RSVP here

High Level Wellness Helping You to Cook It Up!

2011-03-12T05:45:00.000-08:00

Spring is just around the corner and with that comes a sense of renewed wellness. High Level Wellness is happy to be supporting you in your desire to get healthy by offering cooking classes every month!

Yup, that's right! When you sign up for our cooking class you'll learn which foods have the highest nutrient content, how to make healthy choices and WHY, how to cook simple and easy meals and most of all, you will have FUN doing it!

Nutrient dense fruits

And one more thing...think about how great you'll feel as you eat healthy without deprivation or starvation. You'll have more energy, clearer thinking and your friends will wonder what you've been up to.

Why not bring a friend with you to one of our cooking classes and share in the excitement and fun!

Register today by calling 1-856-428-5495! You'll be so glad you did!

Have a great weekend!

Cooking Clases for Your Kids!

2011-02-25T10:47:00.000-08:00

High Level Wellness is now offering cooking classes for kids!

Yup, you asked for it and we're delivering.

Children's Cooking Class

Why is it important for children to learn how to cook? Great questions. First, when your child attends our cooking class he or she will learn about basic nutrition, how to prepare simple snacks and have fun doing it in a safe and nurturing environment.

These days, with childhood obesity on the rise as well as other chronc health issues, it's increasingly important to provide children with healthy alternatives and opportunities so that they can grow into healthy and responsible adults.

Enrolling your child in one of High Level Wellness's cooking classes will provide your son or daughter with the tools needed to create healthy eating habits today!

And imagine how good you'll feel when your child comes home and shows you all that he or she has learned!

Get in on this fabulous opportunity by calling High Level Wellness today at 1-856-428-5495.

High Level Wellness offers support with migraine headaches!

2011-02-19T03:06:00.000-08:00

High Level Wellness has information for you on migraine headaches. Did you know that migraine's can be triggered by diet, stress as well as genetic factors? Yes, it's true.

There also exists a category of migraine's that are referred to as "complex" migraine's. Recently a reporter had one on National Television. Please take a peak HERE

The reported in the clip will be keeping a food journal that will help her to become more mindful in her eating behaviors and other habits.

If you or a family member suffers with migraines, then you know how debilitating they can be. High Level Wellness would like to provide support to migraine sufferers and invite you to call our office to schedule a free individual consultation. Consults can be done in person or over the phone, for individuals who live outside the Cherry Hill area.

Simply call 1-856-428-5495 today!

Health Benefits of Chocolate

2011-02-12T14:23:00.000-08:00

Have you ever wondered why dark chocolate is so healthy?

Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables.
These benefits are from flavonoids, which act as antioxidants.

Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease.

Health Benefits of Dark Chocolate

Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure and balance certain hormones in the body.

So this Valentine's Day go ahead and give yourself permission to enjoy some yummy
organic dark chocolate!

Then be sure to share your experience by commenting on this blog! We always LOVE
hearing from our followers.

Exclusive HLW Cooking Class on Groupon

2011-01-31T16:15:00.000-08:00

Don't miss out on this exclusive deal!

High Level Wellness is being featured on Groupon.

Simply sign up on the GROUPON site and in just a few day's you'll
receive notification and SAVE $25 when you sign up for the High Level Wellness
Cooking Class!

Go HERE and sign up now.

You're going to LOVE our cooking class.

Cheers!

The Staff at High Level Wellness

High Level Wellness Starts Here

2011-01-20T14:01:00.000-08:00

Do you know what high level wellness really is? Take a peak at this great video!

We have experienced health counselors ready to assist you in creating high level wellness today!

Why not get your very own copy of "The 7 Secrets of Highly Energetic People" by submitting your email at the top right corner of this blog.

9 Food Additives That May Affect ADHD

2011-01-13T11:37:00.000-08:00

With all the concern about children's health these days, it's a good idea to know what exactly is in the food that you're feeding to your children. More importantly, it's even better if we can know which foods are okay and which aren't.

Check out this SITE and you'll find a great article containing food additives, the controversey surrounding these additives, and which foods you might want to think twice before buying.

I think some of the foods listed will surprise you! For example, some Frito Lay products including the "Sun Chips" French Onion flavor, along with some Yoplait and JELLO products. Also included in the list of not so great foods are Quaker Captain Crunch Crunch Berry flavor, Fruity Cheerios, Trix and that's just the beginning!

Read the entire article and determine for yourself.

And remember that High Level Wellness is here to support you in making healthy food choices for you and your family. You can get your family on track when you schedule a FREE health consultation. Simply call us at 1-856-428-5495 today!

Are you looking for reliable alternative health blogs?

2011-01-08T09:16:00.000-08:00

This site provides information on 20 alternative health blogs you might find interesting.
20 Alternative Health Blogs

New Year New You : Simple Detox Plan

2011-01-06T14:42:00.000-08:00

Start off the New Year by doing a little internal house cleaning...to your body, mind and spirit. We got this from Joy Bauer's post on "Today."

Here’s how it works:

Follow the same daily menu for three to five days in a row.

Eat only what is listed on the menu–no added sugar, honey, sugar substitute, salt, salad dressing, condiments, etc.

Drink only what is listed on the menu — no soda, fruit juice, alcohol or diet beverages.

Enjoy black coffee or tea at breakfast (regular or decaffeinated).

Drink two 8-ounce glasses of water within 30 minutes of eating your lunch and dinner meals. Drink as much additional water as you’d like throughout the day.

Drink one cup of regular or decaffeinated green tea after your lunch, afternoon snack, and dinner.

If you’d like to make this plan vegan, see simple substitutes at breakfast and dinner.

For recipes and the rest of the plan simply click HERE .

Add color with a variety of veggies!

Remember that not all plans are created equal and that's because every body is different.

For your customized plan that will help you achieve ALL of your health and life goals we
invite you to schedule your very own strategic New Year's resolution session with one of
our certified holistic nutrition counselors.

Call 856-428-5495 today to schedule your session.

Here's to YOUR BEST YEAR EVER!

13 Ways to Keep Off Pesky Pounds For Good!

2011-01-01T18:37:00.000-08:00

With 2011 upon us, it's the perfect time to set intentions to make

2011 one of the healthiest and happiest ever!

Get Your Copy FREE today!

Check out these 13 Simple Tips to keep weight off for good.

Then be sure to download your copy of

"The 7 Secrets of Highly Energetic People" today so that you're ready

to create your best year ever!

Everyone who downloads their FREE copy within the next ten days

will receive a complimentary laser health coaching session where

you will determine your health & wellness goals for this year!

To claim your session simply download your book then call

High Level Wellness at 856-428-5495.

Remember this Song? Sugar Sugar

2010-12-26T07:42:00.000-08:00

Isn't this an uplifting song? It's great and I think we will all agree that when things get tough...sugar is a quick fix! It tastes great, makes us feel better and can be oh so comforting!

Just think of how you might have felt making your holiday meals perhaps enjoying some cookies or other yummy sweet foods. Have you ever noticed that oncee you start down that path of having just one little nibble of something sweet that it sometimes seems impossible to stop?

Now you can take small steps to decrease your sugar intake, find healthier ways to treat that sweet tooth and improve your health all at the same time?

To learn more about sugar and how it affects your body go to http://www.moodswingsremedy.com and grab your FREE ebook!

Be sure to share you thoughts on the blog after you're done!

Blogger Eats School Lunch Everyday!

2010-12-16T15:55:00.000-08:00

Many of us know about the negative effects of fast food and junk food. But do you know about the consequences of eating a school lunch every day of the week?

One woman who goes by "Mrs. Q" learned just how aweful school lunches truly are!

Starting with the fatal bagel dog Mrs. Q stayed with her experiment and ate school lunch everyday!

Find out what she learned here .

To get help in creating a healthy week of lunches for your child contact High Level Wellness today!

3 Simple Tips To De-Strees During the Holidays

2010-12-11T04:29:00.000-08:00

Avoid being stressed out!

Stress is the way our body automatically responds to difficult situations. What this looks like in the body varies. You could feel nervous, depressed, irritable or even just experience aches and pains. So if these symptoms sneak up on you, listen to your body and do something to de-stress.

Here are three tips that you can use to improve your health and avoid the effects of stress on the body.

1. Do less. Instead of going overboard for the holidays, slow down and enjoy the true meaning of the season. Rather than saying "yes" to everyone else, say "yes" to your improved health.

2. Live simply. What does this look like? Well I guess it depends upon where you're at right now. For some it might mean buying less expensive gifts so that you don't have to deal with the stress of the New Year expenses. And for others it might mean simplifying how you spend your holiday time and with whom. Whatever it is, simplifying will let you de-stress naturally.

3. Slow down. If you begin to feel like the energy of the holidays is taking you away from your normal routine then it might be time to step back and slow down.

It's important to do these things throughout the year but it's especially important to use these tips during hectic times. By doing so you will be able to stay well, enjoy your time, and start each new day in a healthier happier way!

And remember that if you need special assistance in dealing with a stressful event, High Level Wellness is here to help you. Why not give us a call today!

For The Cat Lovers Out There : Laugh, Enjoy & Lighten Up!

2010-12-04T11:05:00.000-08:00

Everyone needs to have fun so take a break and watch this 7 minute video all about cats. Animals are natural healers and if you're a cat lover then you know this already!

Let us know what healers you have in your life by posting a comment on the blog! And by the way, which part did you enjoy the most?

7 Secrets of Highly Energetic People

2010-12-02T09:18:00.000-08:00

Get More Energy today!

If you're tired of barely making it through the day and want a better way to lasting health and wellness then look no further.

High Level Wellness is giving away "7 Secrets of Highly Energetic People" to get you through the holiday season and into the New Year with all the tools you need for vibrant health!

Get More Energy Today! Simply click onto the book at the right and you'll receive your FREE copy today! Yes it's that simple!

Omega 3 Fatty Acids : The Real Scoop with Dr. Barry Sears

2010-11-30T09:18:00.000-08:00

Are you getting the most from your nutrition and supplementation efforts? Schedule your FREE health evaluation and learn more by calling 856-428-5495 today!

Let Food Be Thy Medicine & Let Medicine Be Thy Food

2010-11-28T05:08:00.000-08:00

At High Level Wellness, all of our health coaches and counselors are highly trained and graduates of the Institute of Integrative Nutrition. We can help you to find what foods work for your individual health goals.

Call today for an appointment and receive the assistance you deserve. For a limited time we are offering a FREE 30 minute health evaluation. You must schedule it within the next 14 days so call 1-856-428-5495 before this offer expires.

7 Steps To Releasing Toxic Emotions

2010-11-21T10:36:00.000-08:00

To get more help in releasing toxic emotions call High Level Wellness today! We're here to support you in achieving high level wellness.

Simple Effective Yoga in just 20 Minutes!

2010-11-07T12:42:00.001-08:00

Uplifting, Inspiring Clip of the Oldest Holocaust Survivior: Alice

2010-11-03T08:27:00.000-07:00

Manage or Reverse Type 2 Diabetes with Mediterranean Diet

2010-11-02T17:59:00.000-07:00

Benefits Of a Mediterranean Diet For Type 2 Diabetics on Howcast

To learn how to implement this food plan and improve your health and your life, contact High Level Wellness today!

Andrew Weil's Worst Diet in the World ?

2010-10-28T18:16:00.000-07:00

If you'd like to have your very own individualized lifestyle and nutrition system designed for you, contact High Level Wellness today!

Get Well with the Wellness Diet

2010-10-20T16:59:00.000-07:00

With all the diets on the market it definately is challenging and confusing to be able to figure out what works and what doesn't. And while every person is different, there are some basic components to staying well.

At High Level Wellness, we teach our clients how to create high levels of wellness utilizing a systematic and highly successful approach. Andrew Weil, a pioneer in the health and wellness world explains the wellness diet very nicely. Simply click here to see what Andrew Weil has to say about wellness. When you're done reading about the wellness diet, contact High Level Wellness and learn what we can do to help you achieve your health and wellness goals.

Remember, now is the perfect time to get healthy before the holiday season arrives!

Favorite & Deliscious Fall Foods

2010-10-15T18:41:00.000-07:00

The most popular and plentiful fall fruits are apples, which can be munched on raw or baked into pies. In addition to their amazing full flavor, apples are packed with potassium, calcium, vitamin C, folic acid and fiber. Another great fall item is the pumpkin -- and it's not just for carving. Pumpkins contain carotenoids, which help prevent cancer and heart disease. Other fruits that peak in the fall are pears and grapes.

Root vegetables, such as carrots, parsnips, beets, rutabagas and turnips, are also plentiful this time of year. They add a hearty flavor to stews or roasted meats. Greens like cabbage, collards, brussels sprouts and spinach are rich in vitamins and nutrients and readily available during cooler months. Winter squash and broccoli are other delicious, fiber-rich options for vegetable enthusiasts to roast or tuck into creamy casseroles for a healthful boost.

Be sure to include plenty of these nutritious items to you Fall menu!

Deliscious Root Veggie Recipe

2010-10-12T15:46:00.000-07:00

Root vegetables are perfect to put on your plate during the fall season. Not only are they plentiful & inexpensive, they have alot of nutritional value as well. Root veggies will also give you that grounded and balanced feeling that is often necessary to be productive and calm. Try out this recipe during the coming week. Then let High Level Wellness know what you xperienced!

Ingredients
2 pounds root vegetables (use potatoes, carrots, parsnips, turnips, rutabagas, beets), peeled and cut into 1-inch pieces
1 medium onion, peeled and cut into 1/3-inch wedges
1 tablespoon extra-virgin olive oil
Salt to taste
1 head garlic, separated into cloves and peeled
Chopped fresh herbs like rosemary or balsamic vinegar (optional)

Instructions
1. Heat oven to 400 degrees. Place the root vegetables and onion in a roasting pan.

2. Toss the vegetables with the olive oil and salt to taste. Do not crowd the vegetables.

3. Roast the mixture for a total of 45-50 minutes, stirring every 15 minutes. After 30 minutes, scatter the garlic cloves in with the vegetables. Continue stirring every 15 minutes until the vegetables are tender and evenly browned

And of course...when your dish is complete and ready for the table, sit down with your family end enjoy!

Great Children's Song About Nutrition

2010-10-08T10:47:00.000-07:00

Check out this simple song about foods that will help everyone to grow healthy and strong! Try to eat as simply as the video describes and see what happens to your health and happiness!

Be sure to let us know if you need support before the holiday season approaches! Developing a few healthy habits before the hectic holidays can definately set you up for a healthy and prosperous New Year!

Former Law Enforcement Officer, L.P.I. Phyllis Krichev Teaches FREE Seminar at High Level Wellness

2010-10-05T15:07:00.000-07:00

Join Us For Another

High Level Wellness Party!

(With Great Food, Health Trivia & Prizes)

FREE Seminar

Wednesday October 6th, 2010

6:30 to 9:30PM

What Is A Personal Ethics Statement And Why Do You Need One?
Have you ever wondered how to deal with an over bearing or inappropriate boss
Been asked to do something you felt uncomfortable with but didn't know how to get out of it?
Been asked to choose between what you thought was right and standing by a loved one
Wondered why you didn't get the promotion, the girl or included in the club when you knew you were the most qualified?

Then you need a personal ethics statement!
_____________

What is a Personal Ethics Statement?

And how can you use one to get what you want?

Find out from our special guest speaker, L.P.I. Phyllis Krichev, a licensed private investigator and retired law enforcement officer who will be sharing stories about her years in practice and how they led her to develop her own personal ethics statement.

You will leave this program with your own P.E.S. in hand.

_____________

DATE: October 6th, 2010

TIME: 6:30 to 9:30PM

LOCATION: High Level Wellness

1812 Berlin Road

Cherry Hill, NJ 08003

856-428-5495

RSVP NOW!

De-Stress & Organize Your Life!

2010-10-03T19:08:00.000-07:00

For more detailed support in organizing, de-stressing and achieving all of your goals, contact High Level Wellness today!

Enjoy a wonderful week!

The Power of Laughter

2010-09-28T13:31:00.000-07:00

clubs

Laughter therapy and laughter yoga is becoming a hot self help and wellness tool! That's because laughter has been proven to improve health, even if you fake the laugh!

Benefits of laughter include:

- Decreases stress hormone cortisol
- Increases immune system
- Boosts endorphins
- Makes you feel good!

Laughter also helps you to live in the present moment....something that is very beneficial in reducind stress.

Be sure to watch this funny video and try it out!

Go on and laugh a little!

Shop Smart

2010-09-22T16:12:00.000-07:00

Thanks to those of you who turned out for our Healthy Shopping Grocery Store Tour. It was a huge success! And for those of you who still need assistance, help is on the way!

Grocery shopping cannot only be confusing, it can be costly! And making poor choices can have a negative impact on your health and your pocket book! So the next time you go shopping follow these simple rules and save time, money and watch your health improve!

First, shop the perimeter of the store. That's where all the necessities are located and where the nutrient dense foods can be found. The closer you get to the center of the store, the more junk foods you will find.

Second, buy only real foods. What does that mean? Well, look for items that have five ingredients or less. At first this might seem like a challenge. In time you will know which foods are nutritious and which are a waste of money.

Third, avoid buying items that are being excessively marketed. The food industry wants you to buy their products so that they can make money. It's your decision to shop smart for foods that nourish. So be smart and don't spend your money on foods that have little nutritional value but are heavily marketed to increase sales.

If you follow these three simple guidelines you will be able to purchase nutrient dense and high quality foods for you and your family!

Enjoy.

Health Food Store Tour

2010-09-17T04:33:00.000-07:00

If you're tired of shopping aimlessly and are ready for a new & more healthy way of shopping, eating and living then keep reading!

You are invited to attend our fun-filled, information packed health food store tour.

Did you know the average person has no idea what natural food is, not to mention where to buy it and how to use it. HLW clears up all of the confusion and makes the transition to healthier foods simple and affordable. Join us on this info filled tour to discover a whole new way to shop.
Where and When

Whole Foods Market Produce Dept.
Route 73 & Greentree Rd
(same parking lot as AMC 8 movie theater)
Marlton, New Jersey 08053

MONDAY, SEPTEMBER 20TH

6:30pm-8:30pm

**We start promptly at 6:30pm so please arrive early.

COST
Clients: FREE
Graduates : FREE
Guests : $25
To sign up simply click on your current status with HLW and you'll be registered within minutes!

See you on Monday!

Toxic Fat with Dr. Barry Sears

2010-09-12T17:52:00.000-07:00

Toxic Fat with Dr. Barry Sears

2010-09-09T14:14:00.000-07:00

About Omega 3 Fish Oils

2010-09-06T13:53:00.000-07:00

What's 'all the fuss about Omega 3 fish oils? What do they do for my body you ask? Keep reading and you will be pleasantly surprised.

Omega 3 fish oils are a substance that can be found in the bodies of fish. However, eating fresh fish is no longer recommended. The mercury levels that are prevalent in almost all fresh fish these days can be very detrimental to your health. However, companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly, which are known as DHA and EPA.

These fatty acids have been linked to helping prevent heart disease, cancer, and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression, schizophrenia, memory loss and an increased chance of being stricken with Alzheimer's disease. Therefore, the regular and repeated consmption of Omega 3 fish oils can greatly help affect the quality of your life for the better.

The American Heart Association recommends the use of fish oils to help your hearts performance as long as you keep your dosage under 3 grams per day, suggesting an amount roughly between 0.5 and 1.8 grams per day. Clinical trials conductedh ave shown that Omega 3 fish oils can reduce cardivascular events including heart attacks, strokes and even death.

Research has also shown that fish oils can help decrease the risk of arrhythias, decrease triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even slightly lower blood pressure! With all these facts, there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health.

With the fall weather upon us, now would be the perfect time to add Omega 3 fish oils into your daily routine!

A Nutritious Diet While Traveling

2010-09-03T16:20:00.000-07:00

Sticking to a nutritious diet while traveling can be one of the more difficult things to do. However, if you learn how to make smart choices, a healthy diet is really not that difficullt. It's probably not the best time in which to start a healthy diet, but if you are currently making choices in your foods already, modifying your diet slightly to accommodate travel, is not as difficult as it first may seem.

If you are traveling by airplane, your diet may have to include airplane food which can often be of poor nutritional value, depending upon the selection. When you book your flight, ask about your food options, ask if a vegetarian dish is available. Vegetarian dishes are sometimes more nutritional in this case, but it really depends on what they may be serving. If you can eat a larger meal before your flight, so that you don't have to eat the entire meal on the plane, you might be better off.

When driving or taking a bus, you may be tempted to stop at fast food restaurants and eat the meals found there. Avoid this whenever possible! If you're on vacation, you may wish to splurge a tiny bit, but having fast food more than once during the week can really be bad for your health. If you must, choose healthiest options available and read the labels.

Also remember that you can take your own meals when traveling. Carrying some fresh fruits along with basic salad fixings in a cooler is a great way to avoid high fat and high cholesterol junk food meals. Not only are these much better choices, but you'll save alot of money as well.

Lastly, make smart choices when you eat out. If you choose saladss or pasta then be sure to get dressing on the side and to ask to see the nutritional charts before ordering. Control your portions or even split a meal with your partner or friend or take part of it home in a doggie bag.

Yes, eating healthy on the go can be a challenge however, your health is worth it! Eating meals high in nutrition will also assist in fighting illnesses that you are likely to encounter when traveling and you will find yourself more alert so that you can enjoy your trip!

Remember, healthy on the go is possible. And to help you with this High Level Wellness has something new coming very soon. Stay tuned! Have a fabulous weekend!

Healthy food birthday!

2010-09-01T06:46:00.000-07:00

Hey it's my birthday this week!
I'm the type of person who doesn't like a lot of fuss and I would be completely horrified (honestly) if anyone gave me a surprise party. My lovely family has honored that and made this year the most beautiful birthday ever.

My girlfriend took me to lunch at Rat's restaurant along with her mom who also has a birthday this week, (Happy 85th Birthday Mom!) located at Grounds For Sculptor (501C3) in Hamilton, New jersey. If you live in New York, Pennsylvania or New Jersey you must visit the amazing grounds containing 35 magnificently landscaped acres featuring over 250 contemporary sculptures! The restaurant definitely gets 5 star from me. Great food, service and view.

This is not a painting, but my real life view of the bridge, pond and water from seat at Rats restaurant.

Then last night in lieu of a party (did I mention I'd be completely uncomfortable w/ a party?) 5 of my 6 sisters came together at a wonderful beach house on Long Beach Island to give me a simple toast (which was still too much and brought me to tears) to honor my special day.

Lastly, my daughters have put together a lunch date alone for this Monday which is so precious since most of our time is spent surrounded by some configuration of my five grandchildren who I love dearly but usually prevent most in depth conversations.

Life is good!

3 Simple Principles to Live By

2010-08-29T11:31:00.000-07:00

Today you're receiving three simple principles to live by and to think about over the course of the next few days. All you need to do is to keep an open mind and make a few changes in order to live by these interesting and transformative principles. Here goes!

1. Do not ingest foods made in places where everyone is required to wear a surgical cap.

2. If it came from a plant, eat it; if it was made in a plant, don't.

3. It's not food if it arrived through the window of your car.

And here's a BONUS:

It's not food if it's called the same name in every language.
(Think Big Mac, Cheetos, or Pringles.)

There you have it. Some simple food for thought.

Avoid These Substances Too!

2010-08-25T16:54:00.000-07:00

As promised, here are the final substances to avoid to ensure optimal health!

9. Avoid Artificial Color. If anything has dye in it, stay away. A dye is really a chemical poison.

10. Avoid Palm Oil: This is a very unhealthy oil that is cheap to manufacture, but causes physical problems. So, stay away from it.

11. Dextrose, Sucrose, and Fructose. There are chemically made sweeteners. There are not good for the body at all. So, it's best to avoid them.

12. Avoid Sucrulose and Splenda. This is a man-made sweetener that most people have heard of. In spite of the hype, it is unnatural, artificial, and man-made. The problems it can cause are increases in appetite, depression, allergies, etc., all depending on the person's genetic makeup. It is best to avoid these products.

13. No Enriched Bleached White Flour. This flour has no fiber. It has no nutritional value, and is highly refined. Eat organic wheat flour or other organic flours such as rye, millet, etc.

14. Avoid Soy Protein Isolate. This is usually found in protein shakes and in protein or food bars. Soy protein isolate's refining process often includes hexane, which a petroleum solvent like gasoline. The best thing to do is to avoid at all costs.

So, there you have it. The top 14 foods to avoid in order to be in the best health as possible. Pay attention to those labels and be on your way to outstanding health. And why not let High Level Wellness help you to achieve outstanding health? We're here to help you achieve all of your health and life goals.

Send us a comment and we'll be happy to get back in touch!

More Foods To Avoid

2010-08-21T06:36:00.000-07:00

As promised, here are foods 5 through 8 of our Top 14 Foods to Avoid. And by simply avoiding these things you will improve your health and your life!

5. No Hydrogenated Oil or Partially Hydrogenated Oil. Never buy foods with these ingredients since they are trans fats. Trans fats are deadly, causes heart disease, cause weight gain, and once more, other medical problems.

6. Avoid Sugar. Sugar that is processed turns out as refined white powder. All the natural sugarcane is taken out. Sugar has lots of chemicals that are used in the growing of sugarcane. It should be avoided at all costs.

7. Don't Be Fooled By "Natural" and "Artificial Flavor". These words, most of the time, mean that the food is loaded with chemicals and grown with pesticides, chemical fertilizers, and herbicides. The bottom line-eating organic food is best.

8. Be Wary of Spices. Spices do sound very healthy, but many of them really are not. Companies use hundreds of chemicals, put it in food products, but only label the product as a spice. In reality, people are getting more that salt, pepper, oregano, and the like in their foods. Most of the time, lots of man-made chemicals are made as well.

Be sure to check back next time for the final six foods that you definately will want to keep off your plate!

14 Foods To Avoid

2010-08-18T18:49:00.000-07:00

Here are four of the top 14 foods to avoid! Take a look and be sure to check back later this week for more foods that you'll want to be sure to avoid.

Obtaining optimal health is a goal for many people. No one wants to develop disease and sickness. The good news is, one of the ways to develop optimal health is by avoiding purchasing food that is loaded with chemicals, has no nutritional value, or is energetically altered. Let's take a look at four of the top fourteen foods to avoid.

1. If you can't pronounce it then don't buy it. This is very easy. If you have difficulty figuring out what a word is and have a hard time pronouncing it, don't buy it. Most likely it is a harmful chemical.

2. Monosodium Glutamate. Never buy anything with this chemical in it. MSG is a toxin that is dangerous, causes weight gain, increases appetite, and causes all kinds of health problems.

3. Stay Away from Aspartame. This is a toxin that makes people gain weight, causes hunger, and leads to medical problems such as PMS and migraines.

4. Avoid High Fructose Corn Syrup. This is a chemical that causes people to become addicted and makes them fat.

Rather than give you the complete list it will best serve you to take an inventory over the next few days to see what's in your fridge and to be mindful of what you're purchasing at the supermarket.

Check back soon for more foods to avoid that will allow you to achieve higher levels of wellness!

More Benefits with Spirulina Supplement

2010-08-15T17:42:00.000-07:00

Other benefits of spirulina include it's ability to fight inflammation and infection and regulate the immune system. Researchers have long known that spirulina inhibits the release of histamine, a subatance that can provoke the miseries associated with nasal allergies. One study found that spirulina significantly improved allergy symptoms including sneezing, congestion, runny nose and itchiness.

Spirulina can also help boost immunity, when necessary, against a number of bacterial, viral and fungal agents. Other investigations of spirulina's benefits include decreases in LDL, the "bad" cholesterol, and increases in HDL the "good" cholesterol. Spirulina has also shown an ability to help the body rid itself of toxins.

So while it's a great idea to eat your veggies, spirulina can give your diet a nutrient boost and support your continued well being! Why not add some into your food plan this week!

Concentrated Nutrition

2010-08-10T15:07:00.000-07:00

Spirulina's nutritional profile is what makes it a favorite in health food stores. It provides abundant, easily digestable protein - between 60% and 70% by weight- and includes a nearly complete set of essential amino acids (protein building blocks that the body cannot create on its own). Spirulina also contains gamma linolenic acid (GLA), an essential fat long recommended by alternative healthcare practitioners for its anti-inflammatory properties.
Spirulina is a good source of iron, a mineral that may people, especially pre-menopausal women, are deficient in. It provides vitamin B12, magnesium and calcium as well. But the micronutrients that spirulina is best known for are the carotenoids. This family of related substances includes bets-carotene, which is converted into vitamin A within the body; lutein and its partner zeaxanthin, best known for their role in maintaining eye health; lycopene, which has been linked with reduced risk for several types of cancer; and astaxanthin, a powerful antioxidant. In addition, spirulina contains phycocyanin, a blue pigment that has shown an ability to reduce inflammation and pain in laboratory studies.

With benefits such as these, spirulina is definately worth adding into your diet! Check out your whole food store or other health food store for this amazing nutrient dense supplement. And be sure to check back later this week to learn about what spirulina offers to allergy sufferers.

High Level Wellness Diet Plan and Diabetes

2010-08-09T11:08:00.000-07:00

The High Level Wellness diet principles lay the foundation for a healthier, more balanced way of eating than the standard American diet. Its emphasis is on using good carbohydrates in balance with adequate protein and quality fats. This is in stark contrast to what most Americans eat on a daily basis.

The average American eats a lot of refined foods that contain hidden sugars and highly processed carbohydrates. This has put many Americans on the road to diabetes and pre-diabetic conditions. What is sad is that diabetes has a predictable set of stages that can be easily recognized and completely reversed if you're paying attention and take control of your diet and your life.

The path to diabetes has to do with something called the glycemic index. All carbohydrates are rated on this index with regards to the level of insulin reaction they produce. Foods that have a high glycemic index rating will cause your pancreas to release a lot of insulin in order to break down the large amount of sugars known as glucose. Eating a lot of high glycemic foods will tax the pancreas and over time result in a diabetic condition.

One mistake many people make is they believe unless they are eating candy, cakes and desserts they are not eating sugar. That's one of the reasons the glycemic index and then the glycemic load tables were developed. Foods like bread, pretzels, pasta and alcohol have a higher glycemic index than a Snickers bar or Reese's peanut butter cups.

The consequences of eating these foods may not have been evident when you were a child because your body functioned more efficiently in your youth. There may have been side effects like weight gain, picky eating habits and mood swings but they didn't stand out enough to make the connection. As you age however these symptoms begin to grow and become more prevalant. The nation-wide obesity epidemic is a result of higg-carbohydrate diets and unstable blood sugar levels.

Many people who are overweight are also insulin resistant. Insulin resistance means that the insulin is doing it's job in removing glucose from the blood stream. Tha pancreas gets overworked and it releases massive amounts of insulin, sometimes as much as 20 times more than the body actually needs. This results in the blood sugar dropping to extremely low levels. This sets off a chain reaction in the body that leads to a release of adrenaline to correct the blood sugar problem.

With age, blood sugar and insulin difficulties become more aggravated. The condition is called hyperinsulinism and is a precursor for type II diabetes. It is normally accompanied by high blood pressure and high triglycerides. If you continue this unhealthy eating pattern a type II dibetes diagnosis is almost certainly in your future.

However there are easily identifiable signs that appear early. Your family doctor can perform insulin level tests that will let you know if you are at risk for pre-diabetic conditons and studies show that healthy carbohydrates accompanied by the right amount of protien for your specific needs along with a daily dose of essential fatty acids cn not only prevent but completely reverse ypur pre-diabetic symptoms.

The High Level Wellness diet helps effectively control blood sugar. The combination of proteins, fats and good carbs will keep your body satisfied without the roller coaster effect. Learning how to control your refined carbohydrate intake in quantity as well as include the healthy types will help limit dangerous insulin spikes. This will support your pancreas in order to allow it to work in the way it was designed reducing the likelihood of your developing a pre-diabetic or type II diabetic conditions.
___________________
Go to:
HighLevelWellnessOnline.com
to receive your free e-book...
The 7 Secrets of Highly Energetic People

The Benefits of Concentrated Nutrition in Spirulina

2010-08-05T18:46:00.000-07:00

The blue-green algae known as spirulina is a small organism with big benefits! Everyone from research scientists to your mother agrees that the more produce you eat the better off you'll be. The bright colors in prodce indicate the presence of nutrients your body needs for optional well-being.

However, some of the most potent and colorful foods you can consume are not seen on the average American dinner table - and some of these individual organisms can't even be seen with the naked eye.

Spirulina, a blue-green algae, is a coil shape bacterium that colonizes lakes throughout tropical areas of the world. Valued as a food source by the ancient Aztecs, spirulina is most commonly available in the U.S. as an ingredient in protein drink mixes or whole food supplements.

Spirulina now comes in standardized forms to ensure consistent nutrient levels. Be sure to check back in a few days to learn more about spirulina's nutritional profile and what that means for your health & prosperity.

Raw Food Nutrition Perfect for Summer

2010-08-01T18:51:00.000-07:00

You've probably heard the hype around raw foods and the powerful benefits they serve up! Raw food is not only good for you, it's good science as well! Science proves that cooking foods not only destroys nutrition & enzymes, but chemically changes foods from the substances needed for health into free-radicals and poisons that can destroy our health!

Many people report feeling happier and healthier simply by eating a diet that is at least 51% raw. So there's no need to go completely raw to gain the benefits that raw foods deliver!

But don't just take our word for it. Try it out for yourself. Grab yourself some baby spinach along with some fruits such as blueberries, green apples or bananas. Use the recipe below and mix and match your fruits and veggies for variety and flavor.

Enjoy a green smoothie every morning before work or as a light compliment to dinner. And be sure to savor the flavor!
GREEN SMOOTHIE RECIPE

Two handfulls spinach
One green apple (or other fruit of your choice)
Bottled or filtered water
A few blueberries

Blend on high till you achieve a smooth or liquidy consistency. You can add ice and other supplements such as flax seed, spirulina or even acai powder. Also add your own combinations of fruits to include things like mangos, strawberries, blackberries, avacado and even a one inch slice of ginger!

And be sure to share your experiences with us by posting a comment on the blog.
Enjoy!

Nutrition for Heart Health & Stroke Prevention

2010-07-30T05:35:00.000-07:00

A recent meta-analysis of 10 studies which included nearly 280,000 adults found that potassium is essential for heart health. The study was presented at the American Heart Association's Nutrition, Physical Activity and Metabolism Conference on March 3, 2010. The potassium that was studied was not from a supplement, but instead, was from foods that provide plenty of this essential nutrient: avacados, leafy greens, potatoes, bananas, apricots, prune juice, dried beans, peas and plain non-fat yogurt.

The findings were interesting! Researchers found that participants who had the highest intake of raw fruits and veggies - more than 262 grams per day - were 36% less likely to suffer a stroke than those who ate less than 92 grams per day. They also found that there was no reduction in stroke risk in participants who consumed processed, microwaves or overcooked fruits and veggies...regardless of the amounts eaten!

The study also found that the highest intake of potassium-rich raw fruits and veggies was also associated with an 8% lower risk of coronary heart disease. The other benefits of taking in sufficient potassium include proper muscle recovery and the prevention or muscle cramping.

What does this mean for you...the reader? Eating raw fruits and vegetables is the best way to meet your potassium needs and to reduce your risk of stroke and heart disease.

(July/August 2010 Being Well Journal)

Supersize me: vegan man eats Mcdonalds for 30 Days straight!

2010-07-25T03:06:00.000-07:00

Did you know fast food contains addictive properties to keep you coming back for more? Don't fall prey to fast food tactics that sabotage your health and your life!
Just watch this brief video!

If you're wondering how to change your health around with such a hectic lifestyle then that's exactly what we at High Level Wellness are here to help you with. We've got the perfect event planned just for YOU!

Join us !

Health Food Store Tour

Whole Foods in Marlton, NJ 08053

July 28th, 6:30 to 8:30 PM

Preregister by clicking HERE:

Space is limited so register today.

Registration Open...Improve Your Health

2010-07-22T07:34:00.000-07:00

High Level Wellness is excited to offer to your an opportunity to learn how to make powerful yet simple choices to improve your health and well-being.

Join us for a Health Food Tour July 28th

Whole Foods in Marlton, NJ 08053

6:30 to 8:30 PM

MARK YOUR CALENDARS!

Pre-registration for this event is simple.

Cost is just $25

Space is limited so register today.

click here

http://www.profcs.com/SecureCart/SecureCart.aspx?mid=6A7A1EE0-5F7F-4E2E-9227-C1E6CF44403E&pid=c869af07773ea901fc914e417e541f51

Whole Food Carbs As An Appetite Suppressant?

2010-07-21T09:46:00.000-07:00

Have you bought the diet myth that food carbs are bad and protein is good? Well it's not true! We need protein, carbohydrates and good quality fats to maintain health and vitality. You can also use these three food groups as medicine once you understand the components and characteristics of food.

Broccoli and cauliflower may be used to help reduce cravings and slim down your waist line because of their natural appetite suppressing effects. These vegetables are very bulky and they help make the stomach feel full. When your stomach feels full it will actually create a chemical response in your body.

Your body will reduce it's appetite because it believes that your stomach is full of high calorie foods regardless of the actual contents. You can achieve the same results with water and psyllium husk fiber which doesn't contain the nutrients of broccoli or cauliflower but is very effective for HLW clients who suffer from constipation.

Eating essential vegetables like broccoli or cauliflower will also help keep your blood sugar stabilized and reduce cravings for the highly processed carbohydrates that you want to avoid if you are developing a high level health and wellness plan for yourself.

When you ingest highly processed carbohydrates you are riding the wave of emotional and physiological highs and lows. Initially after you eat you feel great and full. Then a few hours later you will come crashing down ravenously hungry and irritable craving more processed or sugary foods to bring you out of the crash cycle. This continues over and over forcing you to eat more non-nutritious high calorie foods which leads to weight gain and a host of health concerns.

Broccoli and cauliflower provide just enough quick carbohydrate energy while balancing your body and reducing your appetite. Add them to the appetite suppressing eggs we discussed yesterday and your meal will have real staying power.

Watermelon: A Juicy & Healthy Way to Take Your Vitamins

2010-07-18T18:10:00.000-07:00

While kids want great taste, you want to give them vitamins, minerals and fiber their growing bodies need. Serve watermelon and you can both be happy. Watermelon is a fun, nutritious way to make sure active kids don't get dehydrated: it's 92% water!

A two cup serving of watermelon is an excellent source of vitamins A, B6 and C, and it provides 7% of the recommended daily value of potassium, with only 80 calories. It's also fat free and contains fiber! And its beautiful red color comes from all-natural lycopene, an antioxidant that can help keep kids' bodies healthy.

Watermelon can be eaten at any meal, breakfast, lunch or dinner, and it's a wonderful snack for the whole family. Delicious on its own, watermelon is a fantastic ingredient in recipes too.

Try it out for yourself and see! Then share your experiences with us at High Level Wellness Online.

P.S Be sure to keep your eyes open for a great opportunity to learn more about creating high levels of wellness in your life! We have a special event coming soon! Stay tune...it's happening later this month.

Are You Eating These Appetite Suppressant Whole Foods?

2010-07-16T09:46:00.000-07:00

One of the most common and surprising effects of following a whole foods diet is appetite suppression. Many High Level Wellness clients report that the between meal hunger pangs they used to experience fade away very quickly once they begin our program. This makes it easy to get excited about making healthy changes that become part of their everyday life rather than a food-phase that relies on willpower and self-discipline for success.

Protein, when combined with a small amount of healthy fat, can keep you full for long periods of time.

Eggs are one of the most powerful appetite suppressing foods. They are a wonderful form of fast and simple protein. A recent study performed with two groups of women proved that eating eggs for breakfast actually staves off hunger pangs and reduces overall calorie intake. One group of women ate bagels and cream cheese for breakfast and the other ingested eggs. The calorie count for both breakfasts was identical. The subjects kept a diary of what they ate the rest of the day and answered questions about their level of hunger, satiety and overall demeanor during the day.

The results were conclusive showing that the women who had eaten eggs for breakfast felt more satisfied throughout the day and they consumed lees food at each remaining meal than the women in the bagel group.

Eggs contain about 6 grams of protein each. This helps balance blood sugar and produces feelings of fulfillment and satisfaction; factors that help curb cravings. Egg yolks contain lutein and xenazanthin which have been shown to have incredible positive effects on optical eye health. So it's very important to eat the whole egg and not just the whites. Eggs contain choline which is necessary for normal brain function and strong memory. These nutrients are an added benefit to the appetite suppressing qualities.

Whether you like your eggs poached, hard boile, soft boile or sunny side up (try cooking in coconut oil for added omega 3's) they are a great addition if you suffer from cravings or you almost never feel full. If scrambled egs are your prefernece add in veggies like mushrooms, onions, broccoli or spinach to super size the nutrient content of your meal.

Appetite suppressing foods aren't limited to eggs or protein foods. Tomorrow I will share two popular vegetables that also have appetite suppressant benefits. Adding in eggs and these two foods could begin to slim your waistline, balance your blood sugar, eliminate your cravings and improve your overall outlook on life.

See you tomorrow!

Cut The Chemicals In Your Booze

2010-07-15T13:46:00.000-07:00

Did you know you can now enjoy a good Shiraz (or Merlot or Chardonnay) without downing wine grapes that were raised with chemicals. All you need to do is look for organic wines and ask for them at your local wine shop. You can also find organic microbrews! The healthier choices are out there...you just need to look for them or ask and recommend that your local stores carry healthier versions!

Walking & Talking

2010-07-11T06:10:00.000-07:00

With such beautiful weather I want to encourage all of our readers to get outside and enjoy the weather. One of the best ways to get your exercise in and to enjoy the weather is to begin a routine of walking. Did you know that walking a minimum of 30 minutes per day / three days per week has benefits for your heart and your metabolism? And even if you can't get 30 continuous minutes in, by splitting up your walk into two 15 minutes sessions, you can still get the same benefits!

Not sure how fast to walk? That's simple. Just use the "talk test." Begin your walk and work up gradually to a pace that seems like your heart is really pumping. Then start a conversation with your walking buddy. If you aren't able to talk then slow down your walk. And since talking while walking helps you to get things off your chest and mind, you're destressing, burning calories, enjoying the great outdoors and spending time with a friend or partner. Sounds great all around!

Resting Helps to Burn Calories?

2010-07-05T03:35:00.000-07:00

We've all seen it...people who exercise and workout until they burnout! Exercise is important but all too often many individuals forget about the importance of proper rest and relaxation. With the right amount of rest and relaxation our bodies can reach a level of peace and calmness which helps to bring about homeostasis in the mind, body and spirit. Without homeostasis, all of your systems are searching for the answer and often times, we turn to food as a way to take control. With homeostasis, your body can burn more calories and work more efficiently leaving you feeling balanced and happy.

So if you're feeling tired and exhausted from your current workout routine, give yourself permission to take a day or two off or simply shorten your walk or jog for a few days and remember to build in enough rest and relaxation. If you feel you definately need more relaxation in your life then yoga just might be your answer. Yoga is different from exercise in that it builds relaxation right into the session. The result: you will leave feeling relaxed, rejuvinated and energized all at the same time!

And if today is your "official" holiday off from work, take a break and try relaxing as you focus on your breathe. Give yourself a relaxation break frequently and enjoy the benefits!

The Truth About Fiber

2010-07-01T16:04:00.000-07:00

A list of high fiber foods helps you know which foods to include in daily meal planning. Obtaining adequate fiber is an important part of a healthy lifestyle. However, too many people do not obtain sufficient fiber each day, which results in poor bowel function and constipation.

Whether obtained from the list of high fiber foods or from fiber supplements, the recommended daily fiber consumption should be about 25-30 grams for an adult. The typical adult in the USA averages about 11 grams of fiber per day according to the American Dietetic Association.

The walls of plant cells are the sources of dietary fiber. Here are typical high fiber foods along with the approximate number of grams of fiber they contain. Fiber contents shown below on the list of high fiber foods are for a food quantity of 1/2 cup unless otherwise noted:

• Bananas, 3 grams - medium 8" long

• Beans, 6-10 grams - baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans

• Berries, 4-5 grams - blackberries, raspberries

• Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran

• Broccoli, 4-5 grams

• Brussels Sprouts, 2 grams

• Carrots, 3-4 grams

• Dried Figs, 10 grams - 3 figs

• Fruit, 4 grams - medium apple, medium pear

• Green Beans, 2 grams - broad beans, pole beans, snap beans

• Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens

• Lentils, 6 grams

• Lima Beans - 4-6 grams

• Peas, 7-9 grams - black-eyed peas, green peas

• Potatoes, 4-5 grams - medium baked Idaho or sweet potato

• Sweet Corn, 5 grams

Using the list of high fiber foods and including more of the foods from the list can help increase daily fiber consumption so important for normal bowel function. Also important is that adequate liquid be present for good bowel function. Each fiber particle will actually absorb liquid in the colon and help facilitate the desired regular movement along in the bowels.

If you make changes to your diet to include more of the foods from the list of high fiber foods, take it easy. Just add a few grams at a time so the intestinal tract can adjust. If after a few weeks you are still not having a daily bowel movement, you may wish to add a fiber supplement. The best fiber supplements are psyllium made from ground-up psyllium seeds or rice bran. Don't expect to notice better bowel movements overnight as it may take several weeks for your body and elimination system to improve. The payoff will be that wastes are eliminated along with the toxins from your system instead of your body reabsorbing them.

And if some of our tips included in the blog are helpful to you, let us know by sending us your comments. We'd love to hear from you!

Forget Low Fat! Go for the Real Thing!

2010-06-28T09:32:00.000-07:00

With all the hype around low fat, no fat and full fat...it's no wonder people are confused about what to eat! That's why High Level Wellness is here to provide the best health information on the market! So here's the skinny on fats. Use this one rule : avoid all food products with the words "lite" "low-fat" or "nonfat. The marketing campaigns to create lower fat versions of foods has not only been a failure, it has resulted in a supersizing of our population. People are taking in more and more calories each day while thinking that low fat equals the ability to eat more. In addition, these lower fat versions often tend to have extra calories added into their ingredients in order to make up for the lower fat version which also contributes to weight gain and added inches to your waist line.

So what do we suggest you do? The answer is simple. Always go for the full-fat version of an item and eat a serving and enjoy it to the fullest. Most people find that they eat fewer calories of the real thing and are far more satisfied. So stop eating pretend food. Versions of low fat and nonfat can and do make you fat and still leave you wanting more!

Go for the real thing and enjoy.

LEAN BODY FOODS

2010-06-25T14:17:00.000-07:00

In most of my newsletters, I like to provide a healthy snack or meal recipe that not only is delicious, but also helps to get you closer to that healthy appearance that everyone is looking for. In this article, I'd like to give you healthy food ideas in a different way. This time, I figured I'd just give you some ideas of what I stock my kitchen with. Remember, if you don't have junk around the house, you're less likely to eat junk. If all you have is healthy food around the house, you're forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you'll enjoy.

Alright, so let's start with the fridge. Each week, I try to make sure I'm loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like zucchini, onions, asparagus, fresh mushrooms, spinach, broccoli, red peppers, etc. to use in my morning eggs. Coconut milk is another healthy staple. You can use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it's also full of healthy saturated fats. Yeah, you heard me...I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid.

Back to the fridge, some other staples:

• Cottage cheese, ricotta cheese, and yogurt that you can mix together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.

• Chopped walnuts, pecans, almonds, macadamias, etc. - delicious and great sources of healthy fats.

• Whole flax seeds - Grind them in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, potentially creating inflammation causing free radicals from pre-ground flax.

• Whole eggs - one of natures richest sources of nutrients and high quality protein (and remember, they increase your GOOD cholesterol).

• Nut butters - Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter...delicious and unbeatable nutrition!

• Salsa - Get creative and try some of the exotic varieties of salsas.

• Butter - don't believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense...and NEVER use margarine)

• Avocados - love them...plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.

• Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).

• Rice bran and wheat germ - these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

• Leaf lettuce and spinach along with shredded carrots - for salads with dinner.

• Home-made salad dressing - using balsamic vinegar, extra virgin olive oil,

Some of the staples in the freezer:

• Frozen fish - Choose a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored. Plus, frozen fish is usually frozen immediately after catching, as opposed to fresh fish, which has been in transport and sitting at markets for days, allowing it more opportunity to spoil.

And be sure to enjoy and have fun with meal preparation and in sharing mealtime with family and friends!

Enjoy!

Healthy Dinner for Under Five Dollars!

2010-06-22T04:21:00.000-07:00

Did you know that you can make a healthy meal to feed your family for under $5? Yes it's true. Keep reading to find out how.

For under one dollar you can get some whole grain noodles or some brown rice that will serve as the foundation for the meal. Add in some beans such as red kidney beans, black beans, lentils or even chick peas and you have yummy fiber. A splash of olive oil for healthy fat and enough ground turkey or even beef and you've got a simple yet highly nutritious meal that's great for your body and your pocketbook!

And in case you're wondering exactly how much turkey or beef is enough. The general rule of thumb is this. If should fit nicely in the palm of your hand. In our supersize culture it may take a little getting used to scaling down your servings, but your body and your mind will be glad you did!

Enjoy!

Do You Celebrate the Summer Solstice?

2010-06-18T17:04:00.000-07:00

Rose Payne is Hosting a

*FREE Summer Solstice Party

Sunday June 20th

7:00 to 10:00PM

High Level Wellness

1812 Berlin Road

Cherry Hill, NJ 08003

Map

RSVP Here

_______

Nearly every country in the world acknowledges the summer solstice in some way. From Balder's Balefires of Sweden to the fairs and fireworks of summer solstice celebrations in Ireland, midsummer is a time for honoring a time before recorded history when magic, legend and the realities of ancient life merged together. If you have never taken the time to celebrate the summer solstice, make it a point to attend our party on June 20th, the longest day of the year.

The History of Summer Solstice

The exact summer solstice date varies from year to year, but lands somewhere between the 20th and 24th of June. This year the sun reaches it's apex at 9:48PM on June 20th resulting in the longest day of the year and the shortest night. Summer solstice traditions center on the life-giving force of fire and light. Some countries light huge bonfires that glow into the night as a way to celebrate. (We will celebrate at HLW with a fire pit to accept our prayers and intentions from the shaman ceremony led by Laurie Miller.)
Solstice midsummer fires have come to be known as St. John's
fires. Traditionally villagers gather around the fires singing,
dancing and chanting charms. As the fires burn through the night,
people tend and watch over the leaping flames. We will include
dancing by a troupe led by Justin Provencha owner of
Touch of Nature Massage and musical celebration with
drumming led by Native American born Al Bennett.
If you have never been to a High Level Wellness party you've been missing out! The healthiest, most positive and happy people in the area love to attend our events. We would all love to meet you!
This party is the fifth of ten client and community appreciation events hosted by High Level Wellness in 2010 as a celebration of completing ten years in the holistic nutrition business. We especially invite all of our counselors, cooking class teachers, clients, workshop attendees, room and facility renters, business coaching members and everyone who has supported, referred, prayed and in any way contributed to our longevity. Thank you!
I'm ready to party, are you?

Please RSVP

rose

PS. Since this event will be held outside (unless it rains) we can enjoy the company of more attendees than our indoor events. Please bring friends and family members. We guarantee a good time.

_______________

*COST: FREE!

Just bring one of the following:

Yummy Vegetarian Dish
and/or
Musical Instruments to Play
and/or
A Gift For the Garden

Simple Digestive Health Tips

2010-06-17T05:05:00.000-07:00

Problems with the digestive system are among the greatest and the most dangerous, but are often the most commonly ignored. One of the most prevalent causes of digestive problems starts with a problem in the colon. The colon serves as the waste disposal unit of the body. This is where waste and toxic substances are deposited before they are passed from the body.

A properly functioning colon needs to be able to absorb nutrients and then remove the waste materials before they can poison the body. If waste materials are not properly removed autointoxication occurs or re-absorption of the toxic waste. It is really very easy for putrefied waste to be absorbed through the colon wall into the bloodstream and then start damaging other organs of the body. A person may be considered having a healthy colon if he or she is having bowel movements two to three times per day. And lucky for you, High Level Wellness is giving you tips to easily cleanse your colon and ease your digestive system. Keep reading for the juicy details:-)

Juice fasting is a great way of cleansing the colon. There are various juice fasting recipes that may be easily done at home. Vegetable juices are excellent colon cleansers especially if one to twenty cups of freshly pressed vegetables juices are consumed. The choice of vegetables would depend on the person’s tolerance. Each cup of juice may contain one or two (or more) of the following: carrots, beets, daikon, radishes, fresh celery (both the root and greens), ginger, garlic, cayenne, wheat grass, barley grass, dinkel grass, parsley roots and greens, kale, cucumber, pepper and dandelion.

Keep in mind that juicing is only one option. Making yummy smoothies is also a great way to cleanse and to take in tons of nutrients. Try this tip this week. Go out and get some baby spinach, a green apple, a one inch piece of ginger root and a banana. Put two big handfuls of baby spinach in your blender with the other ingredients and enough water to cover the foods in your blender and turn it on. When your smoothie is of a nice watery consistency, it's ready to enjoy!

What You Need To Know About Shelf Life

2010-06-13T12:48:00.000-07:00

Have you ever wondered if it's good to buy products that have a long shelf life? Do you even know what a shelf life is? And should it matter when you're buying your groceries. Keep reading because we have the answer for you and it's quite simple. Shelf life is the length of time that a product can remain on a shelf without spoiling or rotting. And actually, it's good to buy foods that will rot or "go bad" naturally because that means that they have been minimally processed. Food processing initially began as a way to extend the shelf life of a product. The result has been a whole array of products that can sit on the shelfs longer and longer. In reality, these products taste less appealing and have been stripped of any real nutrients. So you get calories without the nutrients or vitamins that your body needs to be healthy and strong.

So let's go back and answer our three questions posed earlier. No, it is not good to buy products that have a long shelf life. Yes, you need to know about shelf life and it does matter when buying groceries. Generally speaking, with the exception of only a few products, the longer the shelf life the more processed the food.

One way to get around the entire issue of shelf life is to shop the perimeters of the store and to shop more frequently buying fresh whole foods whenever possible!

2010-06-10T13:59:00.000-07:00

Grocery Shopping Anyone?

These days it's tough to know what to buy, where to get it, and what's in it! Here at High Level Wellness, we know how to shop and how to find the highest nutrient dense foods out there. Of course, buying fruits and veggies straight from the farm is always best, but when you can't do that then just follow our simple shopping guidelines.

First, go into the store with a list. Know what you're looking for and don't be lured into buying things that you know are not on your list. Second, remember a rule we shared earlier. Strive to buy foods that have five ingredients or less. The perfect foods are things that are what we call "whole foods." Some examples include bananas, rice, lettuce, carrots, and sweet potatoes. For example, if you had to choose between having mashed potatoes made from scratch or from a box, clearly the boxed form is likely to NOT be a whole food. Your body loves whole food so feed it what it loves.

Third, shop the perimeter of the store. This is such a powerful way to shop. The closer you get to the center of the store, the more highly processed the foods will be and the harder it will be to find foods that are actualy good for you!

In the end, it's up to you what you choose. So follow these three simple rules for 21 days and see if you feel any different. Of course, it's completely up to you what you fill your cart with. But if you have to eat, you might as well eat nutritious and deliscious foods that can fuel you into a healthy and happy life!

Toxic Children?

2010-06-07T04:03:00.000-07:00

Last night CNN aired a documentary on the negative effects of chemicals that are in our food and within the products that we purchase. Examples were provided regarding the hundreds of chemicals that our government has allowed manufacturers to use and to sell to American citizens. Interestingly, these same chemicals are NOT allowed in foods or other products in countries outside the United States. One of the negative consequences is the result that we are seeing in our children. Newborn babies are being coined "toxic" because they have been found to have over 80 toxic chemicals in their umbilical cord blood! Their cellular make up is being negatively impacted before they are even born.

CNN included a child that had been diagnosed with leukemia who was able to overcome the disease through the hard work of her parents. The result...keeping chemicals off their plates and out of their lives! They eat organic and are well educated on what is safe and what isn't!

Lucky for you, the reader, High Level Wellness is aware of the negative consequences of chemicals and their toxic effects! We help create exactly what our name spells out for you...high level wellness!

Have a healthy and happy day!

Healthy Heart for a Happy Life

2010-06-02T10:32:00.000-07:00

We all know it's essential to have a healthy heart. The reasons are obvious. But what's not so obvious is how to stay heart healthy! By making a few good choices about food and lifestyle, you can stay heart healthy. First, reading labels is one of the easiest ways to keep your heart healthy. Too much fat and the wrong kinds of fats all contribute to heart disease. Obese people are at a much higher risk to experience heart disease as are people who are genetically predisposed to heart disease. Eating foods that are high in fiber and healthy fats such as olive oil or other unsaturated fats are great choices. Exercise is also vital in keeping your heart healthy. This applies to everyone no matter the risk of heart disease. A sedentary lifestyle is a contributing factor to heart disease. So what can you do about your sedentary lifestyle? Keep reading and we'll tell you!

How much exercise is recommended to maintain a healthy heart? The good news is that there's no need to go out and train for a marathon. All you need to do is 20 to 30 minutes at least three times per week. If that's too much for you, then start with just one day walking 10 or more minutes. Be sure to put it on your calendar and get out there one additional day per week. By the end of the month, you'll be enjoying the sunshine and all the benefits of boosting your metabolism and your oxygen levels! Not to mention how much happier you'll feel! Check back in with us and let us know how you did.

Six Simple Guidelines to Optimal Health

2010-05-30T15:10:00.000-07:00

Obtaining optimal health is a goal for many people. And with summer around the corner, everyone wants to feel good and look great! No one wants to develop disease and sickness. The good news is, High Level Wellness has six simple tips that, when followed can deliver high levels of wellness. So here we go. Keep reading and you will discover one rule to shop by and five ingredients to simply avoid. If you follow these simple guidelines, you can experience high levels of health and wellness.

1. If you can’t pronounce it, don’t buy it! This one is simple. If you can’t pronounce an ingredient that’s listed on the label, chances are it’s not even a real food and you definitely don’t want it in your body.

2. MSG = health problems. Never buy anything with monosodium glutamate in it. MSG is a toxin that is dangerous, causes weight gain, increases appetite and causes all kinds of other health problems.

3. Stay away from aspartame. It causes medical problems such as migraines and PMS, increases appetite and causes weight gain.

4. HFCS = health problems. High fructose corn syrup is found in most items on the grocery shelves and is highly addictive and responsible for weight gain.

5. Trans fats are deadly and cause heart disease! Also known as hydrogenated or partially hydrogenated oils or fats, this group of fats has been banned from NYC but are still on the shelves in other parts of the country.

6. Avoid refined sugar. Think of it this way. If it’s white it ain’t right! Sugar that is processed turns out as refined white powder. That means that all of the natural cane sugar has been removed. If you need to eat sugar then buy raw sugar, but use it sparingly since sugar has been proven to cause both short term and long term health problems.

So there you have it! Six simple guidelines to use for your next trip to the grocery store. When you begin to live by these guidelines you will begin to experience high levels of health and wellness. But don’t just take my word for it. Test it out and see for yourself! Then share your experience by posting a comment!

Here’s to your health!

Your Body And Antioxidant Foods

2010-05-25T18:52:00.000-07:00

Even though a lot of people don’t actually realize it, a lot of antioxidant foods that we consume are from vegetables. Vegetables such as broccoli, cauliflower, tomatoes, and peppers are all excellent choices with some great benefits for your body. When consuming vegetables, you should always go for those that are rich in color, as they are high in what is known as phytonutrients.

Phytonutrients are nutrients found in the skins of several fruits and vegetables, which give the food color as well as flavor and scent. Phytonutrients are quite simply the best types of antioxidant foods that you can find anywhere. If you are looking for a supplement value, the coq10 offers you a high level of antioxidant value.

Although fruits and vegetables are the best sources for antioxidants, the problem with them is that they are produced by the use of chemical herbicides, pesticides, and different types of fertilizers. Over the years, studies have shown that fruits and vegetables which are organically grown are high in antioxidants, and boast a much higher concentration than those that have been produced commercially.

In the busy world of today, it can be very tough to eat like we should, nor can we eat organic fruits and vegetables all the time. If you can’t or don’t have access to organic fruits or other sources of antioxidant foods, you should look into nutritional supplements that offer you the phytonutrients you need in your diet.

Supplements that contain phytonutrients do have advantages when compared to certain fruits, such as carrots - which can elevate your blood sugar level to a very high level. Phytonutrients found in supplements are the extract of pigments where nutrients are concentrated, meaning that they draw the best from antioxidant foods, leaving the calories and sugar behind.

Don’t get the wrong idea here, fruits and vegetables are indeed good for you. They are high in antioxidants, although those that are produced commercially generally come with chemicals and such that aren’t so good for you. Canned fruits and vegetables come with high levels of sugars and calories, which antioxidant supplements don’t have. The supplements offer you the levels you need, without any chemicals, sugars, or calories. This way, you don’t have to worry about consuming anything that isn’t good for you.

No matter how you look at it, healthy eating for your body starts and end with foods that contain antioxidants. There are several types of foods that contain antioxidants, although fruits and vegetables contain the most amounts. Steak and meat are also great sources of antioxidants, along with other great benefits, such as protein. Anytime you can’t get foods that contain antioxidants - you can count on supplements to deliver the amount you need to stay healthy.

Confused About What Foods to Buy Organic?

2010-05-17T20:53:00.000-07:00

Before your next food shopping trip, make sure to print this handy card out. It was created by the Environmental Working Group & has recently been updated.

GO HERE TO DOWNLOAD & PRINT YOUR GUIDE: http://www.foodnews.org/walletguide.php

Eat for Energy

2010-05-13T12:42:00.000-07:00

Do you want to know how to feel good? Do you want to be vibrant for a long time? Take care of your body and it will take care of you.

Digestion takes probably more energy than anything else. The average meal takes 3 hours and 30 minutes to digest if combined properly.

Take note: Recall the last time you had a huge meal…a huge meal when you felt so full you could hardly move. That doesn’t make you feel like going out and running a marathon, does it? How often do you feel like going out and running a marathon after eating a huge steak?

If 70-80% of your body is water, what does it make sense to eat? Foods which have a 70-80% water content. Vegetables are the most important food you will feed yourself in your lifetime. Vegetables will cause your energy to increase, your skin to look brighter, your eyes to sparkle, your energy to rise and your libido to increase. Vegetables are high in almost every substance known to be essential to the building of the body and life.

For the next 7 days eat a salad with every meal.

The brain knows when you are full, because the stomach sends a signal to a part of the brain called the hypothalamus. The hypothalamus is 12 minutes “behind” the stomach. There is literally a 12 minute delay between being full, and your body knowing you are full. When you stop eating before you are full, you give your body a chance to recover energy.

Do you like food? Amazingly, most people I interview say “Yes”. What’s the purpose of eating food? While it tastes good and feels good, physiologically eating is the building blocks of the body. Skin, eyes, internal organs, joints, white and red blood cells, they are all built out of the food and liquid that goes into our body. So logically, what’s one of the most powerful ways to change the appearance your eyes, skin and strength of the organs?

Change the building blocks that you choose to take in. Literally improve the food you eat. There’s an old saying that goes “There was no hamburger in the garden of Eden”. Religion aside, when your body starts getting the food it wants and needs, it will start to desire healthy foods. Try it; you’ll literally make new food choices.

As you give your body more and more wholesome food and treat yourself with respect, you will naturally crave better and better food and thus, feel more energetic. There are plenty of delicious recipes around, recipes that will leave you with energy for hours rather than tired and bloated.

Enjoy your health journey!

Going on a Trip? Pack These Healthy Foods

2010-05-10T20:10:00.000-07:00

When you hit the road for a cross-town drive or weekend jaunt, chances are you'll forget to pack one of the most important things of all: your lunch!

That's why stopping for food along the way often means loading up on sodas, sugary snacks and high-fat meals. On your next road trip, don't let nutrition fly out the window. You can eat well while on the go; just think before you eat.

When selecting snacks at the convenience store, forgo the bag of chips, candy bar or sweetened soda and look for healthier choices. Grab some pretzels or whole-wheat crackers. At home, pack a baggie of cereal along with small amounts of nuts and dried fruits. Wash it down with water, 100 percent juice, or nonfat or low-fat milk.

To limit the times you stop for meals, plan ahead. Pack a small cooler with foods that are easy to eat in the car. You also can stop at a roadside park and enjoy them picnic-style. Here are some ideas:

* Peanut butter or almond butter and jelly sandwiches made with whole-wheat bread.

* Sliced apples, peaches, baby carrots and cucumbers.

* Raisins.

* Hummus-filled pita bread.

* Peeled hard-boiled eggs.

* Turkey and tomato sandwiches.
Can't resist stopping at those roadside diners or fast food restaurants? Follow these tips for ordering food that is quick and good for you, too:

* Skip "value-sized meals." Opt for a grilled chicken sandwich or a plain, small burger and order the smallest size offered.

* Avoid fried foods or remove breading from fried chicken, which can cut half the fat.

* Order garden or grilled chicken salads with light or reduced calorie dressings.

* Choose water or a small glass of 100 percent juice instead of soda.

Happy travels!

Healing With Whole Foods

2010-05-06T09:23:00.000-07:00

Annemarie Colbin, in her book, Food and Healing, presents a chapter on altering diet to combat specific conditions. Her recommendations are based on her own experience as a student of macrobiotics and health food, and a teacher of natural healing and balanced eating. As well as her observations of those whom she treated in consultations, and the transformations of her students over the years. Despite her background in macrobiotics and vegetarianism, Annemarie isn't dogmatic about food - she recognizes that what is healing for one person, during a particular period of their life, may not be healing for others, or even for that same person at different stages of their life.

She takes as her cue the fact that regular foods have been used for their medicinal value in most traditional cultures. The underlying principle is one of restoring balance. Illness is considered a state of imbalance within the body. And like in homeopathy, she believes that remedies can cause similar symptoms to that which they cure - if the symptoms they can cure are not present, and they are taken in sufficient quantity. So, the remedy should no longer be taken once the symptoms of imbalance, the illness or condition, disappears. Otherwise, the remedy may in fact cause similar symptoms to reappear. If this is the case, the remedy should not be taken again, as the remedies are (according to this principle), causing the new symptoms. Serious medical conditions she does not rely on food cures for. She recognizes that Western medicine also has its place. But food being what it is, can also be a useful healing adjunct in those situations.

One thing that impressed her was food's ability to alter our metabolism quickly. She described this epiphany after cooking a meal for some South American friends, who were used to a diet that was high in protein and fats. When they ate the meal prepared by her, which was high in complex carbohydrates like whole grains and legumes, and low in fat, sugar (for dessert), and low in protein, they found alcohol affected them in a way it usually didn't. The same amount they normally drank, which did not make them drunk with their usual fare, got them quite tipsy on hers. She observed from this that alcohol, being expansive in nature, balanced out the highly contractive protein and fat they normally ate. These ideas, of particular foods having an expansive or contractive nature, is one that she learnt from the Oriental healing systems she studied.

This approach touches on a core difference between Western understanding of both food, and medicine, and traditional Chinese medicine's (TCM). TCM has as its conceptual underpinning, the study of relationships between things. Western approaches, to both nutrition and medicine, are based on a reductionist approach. They explore isolated nutrients, diseases that are studied under the microscope, with a symptom that then suggests possible causes, defined within a narrow and static frame. Ted Kaptchuk illustrates this when he describes how, when he was studying TCM in Macao, one of his teachers was talking about shingles. His teacher described how shingles on the face was different to shingles elsewhere, say, on the trunk. The reason behind this was that "the Chinese view demanded another perspective - seeing the relationship of the symptom to the whole body". (Kaptchuk) he goes on to say: "The question of cause and effect is always secondary to the overall pattern...The total configurations, the patterns of disharmony, provide the framework for treatment." (Kaptchuk)

References:
Ted Kaptchuk, Chinese Medicine, The Web That Has No Weaver (Rider Books, London) Annemarie Colbin, Food As Healing (Ballantine Books, New York)

The Truth About Fats

2010-05-02T09:57:00.000-07:00

Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?

The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.

There are two types of fat to be aware of. Saturated fats - let's call them "the enemy" and unsaturated fats - "the good guys"! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.

Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil. Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil. Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil. Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil. Here are some important facts about fat in our diet.

1. Fat is the 'energy reserve' of animals, plants and humans.

2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.

3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.

4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.

5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!

6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.

7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.

8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).

9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).

10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.

When you know the good from the bad, fat is fabulous!

Is the Economy Stressing You Out?

2010-04-28T19:22:00.000-07:00

Many people are experiencing anxieties around money and economic matters and it is important to remember that you are not alone. In addition to minding your money matters, take good care of your body and your mental health.

Mind your body. Try to get enough sleep, eat a healthy and balanced diet, and get plenty of physical exercise. If you can actually increase exercise, it can be beneficial to your ability to sleep and to your mood.

Secondly, mind your emotions. In addition to caring for your body, it is also important to tend to your emotional health. Try to remain positive and remember that the markets and economy will eventually recover.

If you find it difficult to cope or feel overwhelmed, join us on May 1st from 10 - 4 p.m. for a wonderful workshop titled, "Stop Mood Swings: 5 Powerful Healing Tools to Balance Your Mood". This will be conducted at the Conference Center at the Cherry Hill Library.

CLICK HERE FOR MORE INFO.

Balance Mood Swings & Live a Peaceful Life

2010-04-25T07:50:00.000-07:00

Mood swings often cause and result to feelings of anger, depression, anxiety, and fear. However, you're less likely to allow your mood swings to go out of control if you understand how and why it happens. Find out what you can do about it. You're more likely to know how to handle your condition if you understand what causes it than if it remains a mystery to you.

Interested in living a peaceful life? Join us on May 1st from 10 - 4 p.m. for a workshop titled, "Stop Mood Swings: 5 Powerful Healing Tools to Balance Your Mood". This will be conducted at the Conference Center at the Cherry Hill Library.

CLICK HERE FOR MORE INFO.

Detoxing & Your Mood

2010-04-22T13:12:00.000-07:00

One of the many benefits of cleansing is that it improves our body's ability to absorb nutrients from our food. That's great news, since your body will be able to absorb and digest fats and protein effectively & convert those nutrients into healthy Brain Food! And when you have a healthier brain chemistry, making healthier food choices becomes easier.

Could your mood use some uplifting? Join us on May 1st from 10 - 4 p.m. for a workshop titled, "Stop Mood Swings: 5 Powerful Healing Tools to Balance Your Mood". This will be conducted at the Conference Center at the Cherry Hill Library.

CLICK HERE FOR MORE INFO.

Food Shopping Tips

2010-04-18T14:20:00.000-07:00

Are you committed to living a healthy life? If so, one of the most important activities you can participate in is food shopping. Here are some great tips for food shopping.

First off, don’t go shopping on an empty stomach, you will shop with your stomach and not with your head and you will have a shopping cart full of junk food. Always food shop on a full stomach.

When food shopping, always have a plan, either make a list or know what foods you would like to buy. Make sure you read the labels carefully.

Shop smart, take a look at all your choices and figure out which food is best for you health wise. You usually have plenty of choices to choose between, and remember that you can easily shed a few pounds per month just by upgrading to less chemicalized, processed foods.

Need more support? Join me during one of my group food store tours at @Whole Foods Market in Marlton, NJ. Call our office for more information. 856-428-5495.