From the Editior

I have a question for you, how many people do you know who are struggling with their health like you? Probably more than one. What I want you to do is pick one person that you know who might follow the program. I want you to make this person your wellness buddy. First get them to sign up for the letter and then the two of you can discuss the letter and support each other. You know, I support you, but it is even easier to implement positive change in your life if someone close to you is doing the same thing. Not only will you have someone to talk to about your progress, having someone else keeping tabs on you will encourage you to stick to the program. The program is designed to be easy to implement but every little bit helps. Today’s recipe is great to share with a friend and it is quick, easy, delicious and inexpensive to prepare. Today’s tip is a really simple exercise routine that is designed so that anyone can follow it. It takes less than ten minutes and will energize you.

Jasons Recipe For the Day

Healthy Quesadillas

This recipe is great when you have to make a quick dinner. Kids love it. Instead of reaching for a hot pocket or frozen pizza, which is loaded with preservatives, you can make these quesadillas in a few minutes and feel good about your self after.

Whole Wheat Tortillas. White flour clogs the digestive system and has been stripped of its nutrients. It's sometimes called enriched flour because some nutrients are added back in artificially after the bleaching process. Anyway, look for whole wheat to be the first ingredient. I think they taste the same or better. Try to find large ones.

Black beans. I use black beans from a can, you can use dry ones but then you have to let them sit and soak up water which takes time. Beans are legumes and legumes have tons of fiber and complex carbohydrates and essential amino acids. Black beans also have lots of protein and are a source of iron. They contain no fat. I also like this recipe with red kidney beans if you have them.

Salsa. . Read the ingredients for the salsa you use, try to pick one with the least amount of preservatives and artificial ingredients.* Or make your own by putting onions and tomatoes in the food processor with a little cilantro, red pepper, garlic powder, chili powder, and cumin.

Cheese. (Optional) if you like cheese use a little low fat Mexican cheese

Guacamole. (Optional) I always liked guacamole but I thought it was hard to make. I could not have been further from the truth. At the store look for an avocado that is ripe by poking it with your finger it should be soft but not so soft your finger goes through. Avocados are really healthy; they contain lots of good fat. Good fat helps us to lower our cholesterol and protects our heart. To make guacamole:
You need:
2 avocados
1 Lemon- a good source of vitamin C which helps our immune system
Red and/or black pepper- helps to raise our metabolism
Cumin powder
Garlic Powder
Salt
Cut the avocado in half around the pit and remove the pit. Use a spoon to scoop out the inside. Put the innards into the food processor. Squeeze the lemon in a separate bowl so that you can catch the seeds. If you have pre-squeezed lemon juice use two or three tablespoons. Put the juice in the food processor. Add salt, pepper, garlic and onion powders, and some cumin. Process until smooth. It takes less than five minutes to make and keeps in the fridge for a few days. Make it while the quesadillas are cooking. It is a great complement to the quesadillas or by itself with some corn chips.

To make the quesadillas: put a tortilla on a piece of aluminum foil (for easy clean up) or on a baking sheet. Drain the beans and put them in a bowl and mush them up with a spoon or fork then make a layer of bean mush on the tortilla. On top of that put a layer of salsa and sprinkle a little cheese. Put another tortilla on top and that's it. Place in a pre- heated oven at 375. They take five to ten minutes. They are done when the tortilla looks as brown as you like it and the cheese is melted. After you are done eating reflect on how much better it was than a hot pocket.

Health Tip of the Day

10 minute Exercise Routine
Yesterday I discussed how wellness has three components: diet and nutrition, physical activity and mental health. I also said that you can either try really hard in one segment or try small things in all segments and have similar results. So along with eating healthy recipes like the ones in this news letter I want you to do some sort exercise every day. You can go for a walk, bike ride, or swim. I have found that there are many great exercise programs on television's Fit TV(see below) so if you like those, do them, most are very very effective.
One of the reasons that most of the exercise routines I have tried have not worked for me is they are too hard or time consuming. I can always find excuses not to do them. Also I would get discouraged when they tell me to touch my toes or do something else I did not used to be able to do. This one is easy and fun and I usually have trouble finding a good excuse for not working out. Everyone, no matter how busy, has 10 minutes. This includes modifications so that it can be really easy for beginners. You can do this in front of the TV if you like. * Check with your doctor before beginning any exercise routine and don't sue me if you hurt your self. Any good exercise routine will have aerobic, stretching and strength training components. Aerobics keep the heart and lungs in good condition and put you body in a mode where it can burn body fat. Stretching relieves tension and keeps us from getting hurt as easily. It also helps to drain toxins from the body. Strength training is key to losing fat because the more muscle mass you have the more fat you can burn. Your muscles burn fat even when you are sleeping. This routine has all three components.

Step one (5 minutes)
Warm up
Find some music that you like and dance for five minutes straight. Shake your butt and try to move all the parts of you body. This will warm up the muscles and joints and start to get some endorphins (natural pain killers) flowing. Five minutes is about two songs. Don't dance so hard that you breathe so heavy you cannot talk but dance hard enough that you feel you heart rate start to rise. That puts you body in aerobic mode, where you burn body fat.
Step Two (3 minutes)
Stretch.
While you are still standing, do some shoulder rolls. Most of us store a lot of tension in our shoulders. Slowly roll your shoulders forward 10 times then back 10 times then forward 10 times then back again ten times. Now have a seat on the floor where you have room to lay down.
While in a seated position slowly try to touch you toes. It's okay if you cannot. If you do it every day you will be able to someday. Repeat 4 or 5 times reaching for the sky in between. I did not touch my toes for the first time until I was in my 20's. Now reach for one toe and then the other. Reach for the sky in between.

Step Three (2 Minutes)
Strength Training.
Weights and machines are great for targeting specific muscle group but your own body is the best machine. Push ups work almost all the major muscle groups in one motion. I want you to do ten push ups eventually. If you can not do a standard push up that's okay. Put a pillow under your knees and kneel and push your self up with you arms. Start with four or five if that's all you can do. Do NOT strain your self. That will make you sore and then you are more likely to quit. Add one either regular or modified push up every day until you reach ten.
Once you can do ten regular or modified push ups and are ready to take it to the next level, slow down. Yes, slow down. Perhaps you've seen the ads on TV for six second abs. By doing the exercise more slowly we better engage the muscles. I want you to work your way up to six second push ups. Count one 123456 two 123456 three 123456 etcetera. Start with two seconds and work you way up to six. You will feel the difference.

Do this work out for a few days and you will see that it gets easier each time. That is because you are getting stronger. After a few weeks you will notice results you can see in the mirror. Combine this with better food, lots of green tea and water, and a positive attitude and in a month you will start to be a new person. I guarantee it.

Contact

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weightlossthrough wellness@hotmail.com

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