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3 Reasons to Do Pushups
1-You do not need equipment! You can do pushups almost anywhere. If you are just beginning you can do them on your knees or even standing upright pushing against a wall.
2-Pushups work not only your core, they help strengthen your shoulders, parts of your legs, back and chest.
3-Pushups build confidence. The more you do, the stronger you become. As you get stronger, your muscles become toned and chiseled. As you become more toned and chiseled, you gain self-confidence.

So get started today!!!

Check with your doctor before beginning any exercise routine.

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Top 3 Antioxidant Rich Veggies

Top 3 Antioxidant Rich Veggies

Experts certainly agree most Americans do not eat enough nutrient rich veggies.

But what are the most healthful vegetables to consume?

Well according recent studies, the 3 B’s are the winners! Yep.. Beets, broccoli and bell peppers.

Studies revealed these three foods were particularly high in phenols which are disease fighting plant compounds.

Potassium rich beets can help to lower blood pressure.

Broccoli and bell peppers are filled with vitamin C the disease fighting, immune boosting antioxidant.  These power packed foods can help to ward off Alzheimer’s disease.

So head down to the local farmer’s market and add more nutrient rich veggies to your diet today!

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Today’s Wellness Tip: Add more green veggies to your meals!


Today’s Tip: Add more green veggies to your meals!


Add more green veggies to your meals!

Here’s why:green-vegetables-1ff5a7
Green vegetables are one of the most health-promoting food groups. They contain fiber, antioxidants, and other phytochemicals.
By adding greens to your diet you can manage healthy weight loss, increase energy and boost your immune system.
Research suggests an overall healthy diet filled with green vegetables is key to prevent heart disease, diabetes, and possibly cancer.

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Corporate Wellness

Health care costs are a major expense for your company so it is crucial to keep your employees healthy.  Implementing a  Corporate Wellness Program can be the tool you need to achieve that goal. Many programs can benefit the employee as well as the employer.

The major benefits of implementing a wellness program are, it will increase productivity, reduce absenteeism, boost morale, recruitment success, lower turnover, and greatly reduce medical costs.

Employees will benefit by improved health, weight reduction, stop smoking, increased stamina, lower levels of stress, increased well-being, self-image and self-esteem.

Corporate wellness includes exercise programs, nutritional advice with clean eating education and hypnotherapy. The increase in productivity is actually a larger benefit than the reduced insurance costs.

According to an article in Harvard Business magazine, Johnson & Johnson estimated that wellness programs have saved the company $250 million on health care costs over the past decade. With tax incentives and grants available under recent federal health care legislation, U.S. companies can use wellness programs to chip away at their enormous health care costs.

Who Benefits??

Both small offices and large corporations can benefit from a variety of programs.

Exercise programs and nutritional guidance can improve health, lower risk of diabetes, lower body fat,increase cardiovascular capability and improve over-all well being. Alternative methods, such as Hypnotherapy can aid in weight loss, smoking cessation, stress reduction, increase sales and personal development and improving sleep patterns.  Since corporate wellness programs can lead to healthier employees, wellness programs can lower the company cost for their employees’ health care. In addition, companies with a wellness program experience reduced disability costs and health care premiums, and employees tend to file fewer health insurance claims.

Better Productivity, Reduced Absenteeism

A happy employee is a productive employee! Exercise promotes improved concentration, increased energy, boosts serotonin levels, reduces stress, reduces negativity and improves sleep. A win win for everyone!


For information on Corporate Wellness for your company and for your free assessment contact me at (570) 688-6055

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Can Mushrooms Boost Your Immune System?

Can Mushrooms Boost Your Immune System?

Free Mushroom In Wild Royalty Free Stock Photos - 9965598


Shiitake mushroom is an edible fungus which may aid in building the immune system. Also know as: Japanese mushrooms, golden oak, oakwood and Black Forest mushrooms, they are native to Asia .


Medicinal use of shiitake mushrooms has been around for centuries in China, dated back to 100A.D. Today, in China it is used to activate chi or energy. Shiitake mushrooms are used to ward off colds and the flu. A study of Michigan, Ann Arbor, found that shiitake could produce a significant level of protection against influenza A. Extracts and dried mushrooms are used in herbal remedies. The mushroom also contains the compound eritadenine, which is thought to lower cholesterol by blocking the way it is absorbed into the bloodstream.

For more than 50 years the United States has been researching the anticancer properties of shiitake mushrooms. In Asia it is recommended to aid in warding off bronchial inflammation and cancerous growths. According to the American Cancer Society, several potential cancer-fighting substances have been found in shiitake mushrooms, and purified forms of these compounds are being studied as treatment for stomach and colorectal cancer. It is not known whether any of these results will apply to the mushrooms bought in supermarkets or the extracts that are sold as supplements.


Maitake mushroom is also know as maitake D-fraction and beta-glucan. Maitake D-fraction is an extract of this large mushroom which is marketed as a dietary supplement in the U.S. and Japan. There are claims the maitake mushroom boosts the immune system and can limit and may reverse tumor growth. However there is no convincing data available.

There has been some research on the maitake mushroom and its D-fraction extract in Japan in the mid-1980s. Much has been written on it’s magic healing properties.

According to the American Cancer Society , the maitake mushroom itself has been used as food for centuries and is generally presumed to be safe. So far, studies have not shown any adverse effects from maitake D-fraction or beta glucan, but human studies of their effectiveness in treating cancer have not yet been completed.

The study is still out on the benefits of mushrooms although the Asian population have been using them to heal for centuries.





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Hypnosis to Aid Cancer Patients

Medical chart stock photoHypnosis can help the cancer patient address the symptoms that they are experiencing from their particular type of cancer.  Many times the actual treatment can produce negative symptoms that hypnosis can eliminate or decrease.  It can be used to create and control physical relief and well being throughout and after treatment.


Hypnosis can also help by creating positive expectations of the future.  It can reduce the effects of fear and help the patient attain a state of mental calmness.


Hypnosis can also help improve the self-healing abilities of the patient.  It can help the patient establish a greater communication exchange between their mind and their body.  Hypnosis is known to reduce stress and tension and thereby increase the effectiveness of treatment and healing.

Listed below is a partial list of areas where hypnosis can help:



The Family


Pain Control

Pre and Post Surgery




Sleep Patterns

Stages of Cancer


Sexual Responses

Weight Loss Memory


I have  worked with many cancer patients to help them with taking control, relieving stress and discomfort in order to receive the most benefit from their treatment.  If I can help you or your family in any way, do not hesitate to call on me.



Jacqueline LeClaire, CHt.

(570) 688-6055

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Raw shellfish?

Raw shellfish?

Shellfish Soup Royalty Free Stock Images - 9642829


Oysters? Clams? What are the dangers? What are the benefits of eating them?

Clams and oysters harvested from approved waters, handled and processed in sanitary conditions, and properly refrigerated are safe to consume raw. Harvesting waters are monitored and if excessive levels of contaminants are found, commercial harvesting of shellfish is prohibited. You can become ill by eating raw or undercooked oysters or clams. If the oysters or clams are cooked thoroughly the Vibrio vulnificus (mostly found in warmer waters) bacteria are destroyed and there is no risk of infection.

However, besides the low risk health concerns of consuming raw shellfish or oysters, there are many health benefits to the meal. Oysters are considered a good source of heart healthy, omega-3 fatty acids which have significant anti-inflammatory properties, and may help prevent heart disease, cancer and arthritis.


Finally, raw oysters contain several minerals, and have particularly high amounts of zinc, iron, and antioxidants. Zinc is an essential mineral for a healthy immune system, and may provide antioxidant protection, iron provides oxygen for the blood, and antioxidants are free radical scavengers that may help minimize the cellular damage caused by these unstable molecules. Plus, they taste amazing!

Selling Shellfish, Fish Market, Bergen, Norway Stock Images - 30971644

For great summer recipes visit my website!

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Are You an Emotional Eater?

Have you ever reached for food for reasons other than hunger and nutriment?  Have you ever opened the refrigerator door looking for a snack out of boredom?  Do you celebrate by going out to dinner? Do you reach for food when you are stressed or anxious? Do you ever crave” comfort food?”

If you answered “yes” to any of the above questions then you are an emotional eater.

Cartoon Kids Baking Cookies/eps Stock Images - 18973804


Think about this:  When  you were a baby and started crying your mother gave you a bottle.  When you were a child and fell down, perhaps your mother gave you a cookie to ease the pain. When you finished the school year , your teacher  threw  a class party with all kinds of tasty treats. When your team won their ball game the coach took the team out for pizza.  When you were promoted at work you were taken out for lunch.  After a bad date you grabbed the container of Haagen Daz.

As you can see, we are programmed from very early on to use food as reward and a pacifier to ease pain.  This programming is rooted deep in our subconscious minds.

stress : Concept image of handsome young businessman, who has a problem with lot of working tasks to solve and he is overloaded  Isolated on grunge background  Stock Photo

Can you reprogram your subconscious mind to remove negative habits?


The answer is “yes!”


The first thing to do is to identify the emotion. We can then work on replacing the negative response, eating, with a positive one.  For example, if you typically reach for food as  a reward, you new response might be to buy yourself a little gift. Another example, if you are a stress eater, meaning you reach for food when you are anxious or under pressure, you might benefit by learning to meditate.

Do you overeat when dining out with friends? Your new response might be to order something healthful on the menu and drink plenty of water throughout the dining out experience. Pay attention more to the conversation.  Enjoy and be grateful for the time you spend with your friends.

If you are a late night snacker perhaps you need to get to bed earlier???!!


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Should I stop eating all carbs to lose weight? M., Little Falls, NJ

Your body needs carbs. Fruits and vegetables are also carbohydrates. Try cutting out the unhealthy carbs/starches such as: sugar and refined flour products. Do eat fruits and leafy greens. Whole grain breads, brown rice and sweet potatoes which are good starches. Also ramp up your workouts to torch more calories.


How much protein should I consume daily? I am a 34 year old male.  T., Clifton, NJ

In general, it is recommended that 10-35% of your daily calories come from protein. According to The Center for Disease Control (www.cdc.gov) suggests the recommended daily allowance for protein for men ages 19-70+ is 56 grams daily. Women ages 19-70+ should be consuming 46 grams daily. So you should be consuming around 56 grams per day.


How much water do you recommend I drink daily? I am a 40 year old male and weigh 175lbs. B., Tamaqua, PA

The Institute of Medicine states a healthy male adult should drink roughly 3 liters about 13 cups of total beverages a day. For women, 2.2 liters about 9 cups of beverages is adequate. This fluid consumption pertains to healthy adults living in temperate climates.


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Seasonal fruits and veggies- why shop at local farmers market?

Seasonal fruits and veggies- why shop at local farmers market?

Thinking of why you should wake up on a Saturday to head down to a crowded farmer’s market? Here are five great reasons about why it’ll be worth the trip!

1. Freshly picked ripe food is at its peak in flavor and nutrition.

2. Shopping at farmers markets supports your local farmers and keeps the money you spend closer to your neighborhood.

3. Fresh fruit and vegetables are full of antioxidants and phytonutrients.

4.It’s a great way to get your kids involved- let them pick out something new to try, then they can help prepare a meal or snack using these helpful tips at the Food and Nutrition Information Center’s Consumer Corner.

5. You can try a new fruit or vegetable! Have you ever tasted gooseberries or rhubarb? Many farmers markets offer lesser known fruits and vegetables, providing a variety that can be both tasty and nutritious. Learn how to select the best quality, how to store, and about the nutritional values of these rarer fruits and vegetables (and some common ones, too) in the Fruit Nutrition Database and Vegetable Nutrition Database.

Looking for a specific fruit or vegetable? There are calendars online to help you find out when certain fruits and vegetables are in season. Then, just head down to your local farmer’s market to get the freshest and most healthy foods!



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    Jackie LeClaire

    Jacqueline LeClaire, president of Results Wellness Centers, is an innovator in the realm of mind & body fitness for nearly two decades. She has worked with thousands to reach their professional and fitness goals as a Life Coach. Her ... Read Full
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