Are you stressing out? Eat this to feel better! 

Fall's changes in schedules, added activities, and getting back on track with school and work calendars can be stressful. Stress is not just in our heads; it can affect our body, our weight, our sleep patterns, and our overall health. That’s why it’s valuable to learn how lifestyle choices and the foods we eat can help reduce the impact stress has on our body, and help us feel less anxious. See my article below to help you feel better all around! Watch for the recipes that will be delivered to your email in two weeks.

Wishing you a great start to the Fall season!

Susie Procini


How You Can Reduce the Effects of Stress 

We all experience stress at different times in our lives. And while you may not be able to explain why certain situations stress you out, you know the symptoms when you feel them: Heart racing. Dry mouth. Sweaty palms. Tense muscles.

It’s not coincidence – your brain (well, the part of your brain known as the hypothalamus) is gathering information and sending out the stress hormones known as cortisol and adrenaline. Our bodies were designed to react this way to certain situations that signal danger, and trigger a fight-or-flight response so you can “run from the bear.”

Studies also show that psychological stress increases our body’s production of cytokines, which can have a domino effect on inflammation and diseases such as arthritis, heart disease and even cancer. (MedicalNewsToday)

If you are stressed day after day, feeling like you are constantly “running from the bear,” the continual release of stress hormones can be harmful to your health. It can:

• Raise your blood pressure 
• Restrict blood flow 
• Contribute to weight gain 
• Disrupt sleep 
• Interfere with digestion, causing stomach distress 
• Produce acid reflux 
• Lead to headaches, backaches, other muscle aches 
• Weaken your immune systems

How you nourish yourself affects your body’s stress response 
Do you eat more “comfort food” when you’re stressed, or do you lose your appetite? Both of these are common responses to stress, and can deplete your body of the nutrients you need.

Fortunately, small lifestyle changes and the right food choices can help to reduce your stress symptoms and the impact stress has on your body. Below, I’ve shared a few that show a lot of promise in both long-term and recent studies.

• Omega-3s provide your body with a powerful anti-inflammatory effect. This can improve blood flow, reduce muscle aches, and help keep your immune system strong -- all areas that are jeopardized when we’re stressed. Our bodies don’t produce Omega-3s, but there are many ways to get it (see list below). Plus, studies show that fish oil – a good source of Omega-3s – may actually reduce stress and anxiety. Try two tablespoons in your morning smoothie! The top sources of Omega-3s are:

• Flaxseed Oil (7.3g per TBSP) 
• Chia seeds (4.2g for 2 TBSP) 
• Flaxseeds (3.5g for 2 TBSP 
• Walnuts (2.27g for 1/4 cup) 
• Salmon (2.09g for 4 oz.) 
• Sardines (1.36g for 3.25 oz. can) 
• Navy Beans (1.19 g per 1 cup) 
• Halibut (0.62g for 4 oz.) 
• Anchovies (.597g for 1 oz.) 
• Lentils (.48g per 1 cup) 
• Snapper (0.36g per 4 oz.) 
• Scallops (0.35g per 4 oz.) 
• Spinach (.352 g per ½ cup) 
• Eggs (.225g per egg)

• Vitamin E. Recent studies show that Vitamin E can help reduce anxiety and depression. It also has a positive effect on blood flow. Good sources of Vitamin E include:

• Sunflower seeds 
• Almonds 
• Spinach 
• Avocados

• Plant-based foods. I’ve long been an advocate of eating more greens, for a variety of health reasons. Here’s one more! These foods are high in polyphenol. Polyphenols are antioxidants, which help boost the immune system, fight cell damage (i.e. cancer), reduce inflammation, and help prevent the risks associated with heart disease and obesity. There are several types of polyphenols, such as flavonoids and lignans. Some top food sources of polyphenol include:

• Virgin olive oil 
• Blueberries, blackberries, strawberries, cranberries, apricots 
• Onions 
• Spinach, artichoke, asparagus, broccoli, carrots 
• Green and black olives 
• Black beans 
• Chestnuts 
• Almonds, hazelnuts, walnuts, pecans 
• Flaxseed

Which of these foods do you currently incorporate, and which new ingredients would you consider trying this week?

Of course, lifestyle also plays a big part in managing stress. Getting good sleep (see my blog on sleep), exercising regularly and incorporating deep breathing, yoga, meditation, and/or talk therapy can make a huge difference. If you’d like help managing your stress, take a moment to schedule time with me. We’ll talk about your specific life challenges and stress impact, and together we’ll create a wellness plan just for you.

If you can't get to yoga class to de-stress, here are three of my favorite poses that you can do on your own:

Ragdoll Pose

This pose can be done just about anywhere! It calms the mind, soothes the nerves and reduces stress, anxiety, and fatigue while relieving tension in the spine, neck, and back.

Legs Up the Wall Pose

After a long day on your feet, slow down with Legs Up the Wall. This pose will help lower your heart rate and elicit a relaxation response, lowering anxiety and stress.

Child’s Pose

Child's Pose centers, calms and soothes the brain, making it a therapeutic posture for relieving stress.

"Top 5 Timesaving Tools for the Kitchen"

Susie Procini



                   May Newsletter

             "Top 5 Timesaving Tools
               for the Kitchen"


 Hello, all of my Fabulous Subscribers!!!   Spring has finally arrived on the East Coast of the US and if you are like me you want to be outdoors and taking in the beauty of nature and the extra daylight we experience this time of year..   But.....we still have to make delicious, nutritious meals, so here a  few of my go-to time saving tools that will save you time in the kitchen and still have you eating want your body needs to run efficiently.  

May can be SUCH a busy month! The school year’s ending, there are graduation ceremonies (and parties!); camps to schedule, vacations to plan, family gatherings, and much more! I could get overwhelmed just thinking about it! Instead, I look for ways to make a little more time in my day and give myself some breathing room. Probably my biggest timesaving opportunity is in the kitchen. Whenever I find a tool or appliance that cuts down on my meal prep time, I am ecstatic! So I thought I’d share my top favorite timesaving tools with you!

I hope this month you find time to do a few more of the activities you love most – whether it’s taking a walk, talking with a loved one, or simply “being.”

P.S. I’d love to hear YOUR favorite timesaving tool – whether it’s in the kitchen or anywhere else! Please share it on my Facebook page at Age Perfection.

Here’s to more time doing what you love,

Susie Procini


Top 5 Timesaving Tools for the Kitchen

I’ll let you in on a secret: I don’t always have time to make a meal. But I know how important it is to make a lot of my own meals in order to live the healthy lifestyle I want. That doesn’t mean cooking has to be a chore, though! My favorite kitchen tools help me make delicious, nutritious meals and snacks – faster and easier than I ever thought possible. I’ve listed them below and provided links for you to see the product. Please note -- I don’t promote any one brand over another unless specified below. There are so many great choices and new tools coming out every year!

1.Spiralizer. A spiralizer makes thin “noodles” out of raw veggies, so you get more of the benefits of vegetables in your recipes. For example, “zoodles” are made from raw zucchini. They are low in carbs, low in calories, and are a rich source of vitamins and nutrients (vitamins A, B6, C, K, and folate, manganese, and potassium). Two cups of zoodles gives you about 15 percent of the RDA of fiber, too! You can make all sorts of vegetable noodles: yellow squash (“squoodles”); carrots (“coodles”); and sweet potatoes (“swoodles”), to name a few! Just select a vegetable that’s not too soft (tomatoes) and not too hard (acorn squash). It’s a fun way to eat more veggies.

2.Lemon wedge ice tray. Warm water with lemon is a great morning drink for its detoxifying, astringent and hydrating qualities. This tray lets me squeeze and freeze more than a week’s worth of lemon juice all at once, saving me precious time in the morning. I just slice and squeeze a few lemons into a large measuring cup, pour to fill the tray wedges, then place the tray in the freezer (carefully, so it doesn’t spill!). In the morning, I just plop one of the frozen lemon wedges in my warm water and put the tray back in the freezer. Plus, they are so cute! (You can also use the lemon wedges in recipes, and defrost one to use as salad dressing or on fish!)

3.NutriBullet. This has been one of my best investments! It makes fast work of my morning breakfast protein smoothie. I blend all the ingredients right in the cup, put on the lid and take it with me on my way to my morning workout, carpool, appointments, errands – whatever, whenever!

4.Immersion Hand Blender. Do you love soups? Then you will love this tool! I use it all the time to blend soup and sauce ingredients – right in the pot. It saves me from messing up another bowl and having to clean it.

5.Vegetable chopper. I admit it – I eat a LOT of fresh veggies. But chopping them takes a LOT of time. Or rather, it used to! I use this chopper to save time when I chop carrots, celery, squash, red peppers, mushrooms, and onions! And it cleans up fast, too!

My next newsletter will be full of recipes, so be on the lookout!  Till next time!  

If you are struggling with getting control of your health, why not get some support.  I would love to have a phone conversation with you, COMPLIMENTARY, to see exactly what it is you want for yourself.  BUT I only have THREE SPOTS available in my schedule.  DO NOT DELAY!  These spots go really fast.  I don't want you to miss out.  Call me at 609-634-2764 so we can set up a time to see want could be created for you, your health and your life.


Susie Procini




In my Newsletter two weeks ago, I gave you some immune boosting tips to help you stay healthy through this dreaded cold and flu season.  Here are some Immune Boosting Recipes to support you in being cold and flu free this winter season.  Please read to the end of this Newsletter to see how you can have one on one support with me.

Immune Booster Recipes 



Immune Booster Garlic and Onion Soup

2 white or yellow onions
4 cloves garlic
8 cups bone or vegetable broth
1 bay leaf
1 sprig rosemary
1 1/2 TBSP olive oil
sea salt to taste
Preheat oven to 400°F. Peel and discard the papery outer layers of the whole garlic bulbs, leaving intact the skins of the individual cloves of garlic. Using a sharp knife to cut 1/4 to 1/2 inch from the top of cloves, exposing the individual cloves of garlic. Place the garlic heads in a baking pan, cut side up. Drizzle a couple teaspoons of olive oil over each exposed head, using your fingers to rub the olive oil over all the cut, exposed garlic cloves. Cover the bulb with aluminum foil. Bake at 400°F for 30-35 minutes or until the cloves feel soft when pressed. Allow the garlic to cool enough so you can touch it without burning yourself. Use a small knife cut the skin slightly around each clove. Use a cocktail fork or your fingers to pull or squeeze the roasted garlic cloves out of their skins.
Slice onions and add them to a heated skillet with the olive oil. Cook onions on medium-high heat until they become translucent and begin to caramelize. Add broth and roasted garlic. Puree with immersion blender. Add the rosemary and bay leaf. Stir them in, cover, and let simmer for about ten minutes. Remove bay leaf and rosemary sprigs before serving.



Lemony Greek Chicken Soup

(Avgolemono - av-gho-lé-mo-no)
2 TBSP Extra Virgin Olive Oil
1 cup finely diced onion
3/4 tsp sea salt
½ cup finely diced celery
¼ tsp dried oregano
6 cups chicken stock
½ cup freshly squeezed lemon juice
2 tsp lemon zest
2 eggs
¼ cup fresh mint, finely chopped
¼ cup fresh parsley, finely chopped
1 cup shredded cooked organic chicken breast or rotisserie chicken
Freshly ground pepper
Lemon slices
Heat the olive oil in a soup pot over medium heat, then add the onion and a pinch of salt and sauté until translucent, about 4 minutes. Stir in the celery, oregano, and ¼ tsp of salt, and sauté for about 30 seconds. Pour in the broth and bring to a boil, then lower the heat and maintain a simmer.
In a medium size bowl whisk the egg yolks, lemon juice and lemon zest together. Now, here’s the tricky part called tempering; slowly ladle some of the soup into the bowl and stir so the egg makes the soup nice and “creamy” without curdling. Then stir egg mixture slowly into the simmering soup (do not return to a boil). Stir in the mint, parsley, pepper, and ½ teaspoon of salt. Add the shredded chicken and serve with lemon slices and ground pepper.



Roasted Brussels Sprouts

From Allrecipes
• 1 1/2 pounds Brussels sprouts, ends trimmed and yellow leaves removed
• 3 TBSP olive oil
• 1 TBSP kosher salt
• 1/2 tsp freshly ground black pepper
Preheat oven to 400 degrees F. Place trimmed Brussels sprouts, olive oil, kosher salt, and pepper in a large resealable plastic bag. Seal tightly, and shake to coat. Place into a baking dish and place on center oven rack. Roast in the preheated oven for 30 to 45 minutes, turning sprouts every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be dark brown, almost black, when done. Adjust seasoning with kosher salt, if necessary. Serve immediately.



Now is a GREAT time to focus on YOU!

The time of year is a great time to consider the positive changes we’d like to make in our lives. If getting healthier is on your mind, I can help! Studies show that people are twice as likely to reach their goals when they work one-on-one with their own personal Health Coach.

If you would like to look and feel better, have more energy, and reduce your food-related symptoms, I would love to help you! Visit my website at www.ageperfection.com to learn more about my coaching programs.  
One Clarity Call is being made available to one of you who is interested in speaking with me on the phone, COMPLIMENTARY, to see if this would be something you could benefit from.  All you need to do is PHONE ME AT 609-634-2764 OR EMAIL AT SUSIE@AGEPERFECTION.COM TO LET ME KNOW YOU ARE INTERESTED.  DO NOT DELAY.  THIS SPOT WILL NOT LAST LONG.  THEY GO QUICK!



                     February Newsletter

                  "How to Avoid the Scary Flu"


You may have heard that this year’s flu is exceptionally serious. Time magazine reports that for the first time since the CDC began monitoring the flu, every area across the U.S. is affected all at the same time. And for those who get the flu vaccine, the CDC estimates that it is just 30 percent effective this year. In addition, many people are suffering from post-flu illnesses; according to health practitioners, if your immune system is weakened by the flu, you can be more susceptible to pneumonia and other infections that can turn fatal.

So what can you do to reduce your risk of getting the flu? First and foremost, keep your immune system in top shape by following the suggestions in this month’s newsletter. Also, consider incorporating more immune-boosting foods in your everyday meals – I’ve included three of my favorite recipes and a list of powerful Superfoods.

Your immune system is your body’s first line of defense against infections and disease. This month’s newsletter will show you fast and easy ways to help your immune system function at its peak performance, increasing your ability to stay healthy this season.

Here’s to your best health, and kicking the cold and flu season this year!


Take Care: Top Tips for a Healthy Immune System

Lots of things can affect your immune system– the type of foods we eat (or don’t eat); how much water we drink, sleep we get, stress we’re under – these are just a few of the areas that we can positively affect. If you pick just three of the suggestions from the immune-boosting tips below and stick with them, you can strengthen your immune system and increase your ability to stay healthy through the dreaded cold and flu season.

If you are overly fatigued or constantly sleep-deprived, it will be harder for your immune system to fight off disease. On the other hand, regular rest and restorative sleep will support your immune system, so your body has the strength to fight off any potential invaders. (By the way, did you know my programs include helping people who have trouble falling asleep or staying asleep? Contact me if you’re tired of being tired!)

If you do just ONE thing to boost your immune system, reduce the amount of sugar you consume – especially if you are already feeling under the weather. Sugar (which comes in many forms and has many different names) contributes to inflammation and runs down the immune system. Leaders in the health, wellness and nutrition fields, such as Dr. Andrew Weil, Dr. Mark Hyman and Dr. Joel Furhman, also suggest eating organic whenever possible and reducing processed foods (food that comes in a package with a lot of ingredients that you can’t pronounce etc.) Sign up for my group or private grocery store tour. I will show you what to buy and what to avoid so you can be a savvy, healthy shopper!

COACHES: Download this customizable Grocery Store Tour flyer

Did you know that many diseases cannot exist in an alkaline state? And yet, they can thrive an acidic state. So, the key is to help your body maintain an alkaline state and keep your immune system in peak performance! This is a simple matter of choosing to “eat that not this.”

Eating alkaline foods can: 
• Detoxify the body
• Boost your Immune function
• Prevent disease by making it hard for germs and disease to survive
• Reduce inflammation
• Increase energy
• Increase your longevity

What foods are the most alkaline in the body? You guessed it, veggies, especially leafy greens and fruit. (Citrus fruits that are generally considered acidic are actually alkaline producing in the body.) Start your day with hot lemon water and be sure to include a big leafy green salad for lunch or dinner.

What “foods” are acidic in the body? 
• Sugar
• Refined and processed foods
• Meat
• Dairy
• Alcohol
• Coffee
• Soda

Nutritional studies show that avoiding dairy can be helpful to avoiding disease, particularly during cold and flu season. Dairy can create inflammation and “mucous glue,” where bacteria and viruses can grow. It can also contribute to allergy symptoms, sinus and ear infections. And as you read above, dairy is one of the acidic foods.

Water is essential for ensuring that your body eliminates waste and toxins – and that can help shorten the length of your illness. A good rule of thumb is to drink half of your weight in ounces of water every day.

So, a person who weighs 130 pounds needs approximately 65 ounces of water – more if you exercise regularly. Start as soon as you wake up, by drinking 8 ounces of water before you do anything else! And here’s a proven tip: Hot water actually penetrates your cells faster than cold or room temperature water!

I’ve listed six actions for boosting your immune system. Try choosing just three to incorporate into your daily living, and give yourself the best chance of staying healthy this season.

Top Immune-Boosting Foods and Herbs 

1. Vitamin C 
If you want to help support your immune system, include plenty of natural Vitamin C, and choose organic whenever possible. This powerful antioxidant helps in the repair and regeneration of tissues, and protects cells throughout the body. Good food sources of vitamin C include: 

• Broccoli
• Brussels sprouts
• Cantaloupe
• Kiwi
• Oranges
• Lemons
• Peppers
• Pineapple
• Pink grapefruit
• Strawberries
• Mango

2. Garlic 
Used for centuries as powerful “food medicine.” It has antiviral, anti-bacterial, anti-fungal, and anti-inflammatory benefits. See soup recipe below.

3. Omega 3 
Found in flax, hempseed, chia seed, salmon, mackerel, krill, cod liver oil, avocado, and almonds, just to name a few. Omega 3s boost the immune system by increasing the activity of white blood cells that eliminate bacteria and protect the body against damage from over-reactions to infection. Omega 3s also lessen the severity of infection.

4. Zinc 
Found in broccoli, kale, mushrooms, sesame seeds (Tahini), pumpkin seeds, beans, cashews, eggs, wheat germ, and oysters, to name a few. Zinc helps prevent illness and can lessen the severity and length of colds and flu symptoms

5. Selenium 
Found in Brazil nuts, what germ, whole grains, eggs, sunflower seeds, garlic.

6. Elderberry 
Found in cherries, red grapes, black rice, and also in natural extract, juice and pill form (at health food stores)

Wellness Formula

Wellness Formula Herbal Defense Complex
is designed to support the immune system. The Wellness Formula contains a powerful combination of herbs, antioxidants, vitamins and minerals including Vitamin D3, Zinc, Selenium, Echinacea, Elderberry and Astragalus, 
formulated to boost your well-being. Get it online or at Whole Foods.


Great ways to stay hydrated during these hot summer months!

Susie Procini



Summer is here! During the hot days ahead, it’s more important than ever to stay hydrated. In fact, studies show that millions of people are dehydrated every day and don’t realize it. Do you suffer from any of these common signs of dehydration?

1. Fatigue 
2. Headaches 
3. Brain fog or confusion 
4. Dizziness 
5. Muscle weakness or cramps 
6. Constipation 
7. Dry, itchy skin

Also, sometimes we think we're hungry when we're actually just thirsty. Our bodies are smart but we can get confused about that! So remember to re-hydrate! You may be surprised by how much your symptoms improve or disappear.

Imagine flowers in a vase that are wilting. What happens when you refill the vase with water? You can see them come back to life! That’s what happens to your cells when they are dehydrated and then re-hydrated. Of course, it’s best to hydrate BEFORE you are even thirsty (or wilted). The rule of thumb is that if you are thirsty, you are already dehydrated.

Even if we know we should stay hydrated, many of us are plain bored with plain water. And that means that sometimes we grab a drink that seems more exciting, but can have the opposite effect – like a soda or sports drink. Many of these contain sugar and sodium, which can actually cause you to feel thirstier! Still, drinking something is better than nothing – that’s why you’ll often hear me say that healthy food and drink choices are a matter of “good, better, best.” So what are some better choices that are as good for us as plain water, but not as boring? Read on for some great options and delicious recipes that will keep you feeling refreshed even on the hottest days!


Water is great for weight control and feeling energized – but what can we drink when we’re bored with plain water?

Try these additions and alternatives that won’t add pounds or zap your energy:

1) Mother Nature’s “Sports Drink” (without the artificial sweeteners and colors). Coconut Wateris naturally high in electrolytes such as potassium and magnesium, as well as antioxidants. If you can get fresh coconut water right out of the coconut – that’s the best! But most people buy it bottled. Read the label to be sure it’s 100% coconut water. For runners and travelers, I recommend freeze-dried coconut powder. You can take it with you in a zip bag and add it to your water for replenishment!

2) Berry Cubes. Fill an ice cube tray with the juice and pulp from berries! Put 8 to 10 blackberries, blueberries or raspberries in a bowl, and using a tablespoon, mash them – press down on the fruit repeatedly (a few pieces at a time) until you have a mixture of the fruit pulp and juice. Then pour/scoop the fruit into the ice tray’s individual compartments and freeze. When you’re ready for a drink of water, pop out a cube or two and plop them into your glass.

3) Fruit Infusions. You can also freeze summer fruit that’s about to be overripe – pineapple, peaches, kiwi, watermelon. And of course, you can squeeze the juice from a fresh lemon or other citrus fruits in ice cube tray compartments and freeze, or infuse a whole pitcher or jug with sliced fruits and berries. I love the mixture of blueberry and lemon, and the flavors of watermelon, cucumber and mint (see recipes below!) The longer the water steeps, the more intense the flavor.

4) Off the Shelf. You can also buy infused waters off the shelf; make sure you select ones that contain no added sodium, sugars or preservatives. A few to try are: Dr. Ayala’s Herbal Water (sparkling or regular); Hint (sparkling or regular) and Perrier Grapefruit (sparkling).

5) Go Green. Vegetable juices, especially green juices made with parsley, spinach, kale, celery, carrots, beets, fennel, ginger, and mint, are a great way to get your fluids and a lot of nutrition. Home juicing or cold-pressed at your local juice bar is best. There are also plenty of off-the-shelf versions; again, be sure to read the labels.

Would you like to learn what to look for in a label and make grocery shopping healthier and easier? Come for a Grocery Store Tour with me and learn everything you need to know! Click here to schedule!)

6) Eat Your Hydration. Summer is a great time to choose fruits and veggies that will help keep you hydrated and provide nutritional boosts. Some favorites include:

• Welcome Watermelon. It’s in the name, and it’s in season all summer! This hydrating fruit is 92% water and in just one serving you get about five ounces of water. Watermelon also has a very high level of citrulline, an amino acid that our body uses to make arginine, another amino acid that’s related to vascular health. It’s also an excellent source of vitamin C, vitamin A, and the antioxidant lycopene.

• Cantaloupe and honeydew melon are naturally sweet sources of vitamin A and 90% water by weight.

• Grapefruit is tart, tangy, and a refreshing 91% water. It also contains powerful phytonutrients called limonoids, which form enzymes that spark a reaction in the liver that helps to make toxic compounds more water soluble for elimination from the body.

• Strawberries have loads of fiber, are an antioxidant powerhouse, and are packed with vitamin C. Every berry is 92% water.

• Cucumbers contain mostly water, which makes them very cooling. They are a great source of vitamin B and K, rich in potassium and magnesium and contain antioxidants and anti-inflammatories that fight disease.

• Celery contains potassium, calcium and magnesium, with 95% water content. 
Whatever water source you choose, you’ll be doing your body a huge favor by staying hydrated!

Want to learn more about creating a healthier life? Schedule a Clarity Call with me!

Please don't delay. I am making room in my schedule for 2 FREE Clarity Calls.  We will get on the phone and chat about want is not working for you healthy wise.  The Free Clarity Calls go quickly so please don't hesitate to call me at 609-634-2764.  My website is www.ageperfection.com and my email address is susie@ageperfection.com.  Now is your time to become your healthiest!   This call will change your life!


Susie Procini



Hi There!!

When I think of summer, I can’t help but think of it terms of the beginning of summer, the middle of summer, and the end of summer – June, July and August. Because to me, each month offers its own “best of” highlights! For June, that “best of” is all about summer veggies. As the season kicks off, you’ll find that the most nutrient-packed, best-tasting summer garden goodies abound.

I know, I know – you already have your tried-and-true vegetable dishes. And some of you say you’re really not into vegetables. Well, I hope all that is about to change, as this newsletter is dedicated to helping you see veggies in a whole new light! I’ve gathered the best vegetable tips and tastes to help you find just ONE MORE veggie to love this summer. Why dedicate an entire newsletter to that? Because consuming just one more serving of vegetables a day is the best way to improve your overall health. A greens-rich diet can reduce your numbers if you have high cholesterol, high blood pressure or diabetes, all the while helping you fight heart disease and cancer.

Would you agree that your health – your life – is worth taking another look at the power of veggies? Great! Then read on for tips and tasty recipes, and let’s get started. And please let me know which new veggie has made its way into your life this summer!


10 Tips and Tastes: Add More Veggies to Your Life 

Studies show that diets loaded with vegetables lower your risk of heart disease, diabetes, high blood pressure, high cholesterol, and a variety of other health issues. But the CDC reports that most people eat less than half of the recommended daily servings. So how do you add more veggies to your life? Try these tips and tastes, and you’ll not only add more veggies, you’ll feel the benefits of more fiber, antioxidants, vitamins and nutrients!

1. Prep is key. The easier it is to get to food, the more you will eat. Rinse, dry and cut-up your vegetables as soon as you bring them home. Or, purchase pre-washed and pre-cut greens and vegetables (found in your produce section). And don’t forget to go for the veggies that don’t need much prep – mini-carrots, grape tomatoes, celery sticks, asparagus, snap peas.
2. Out in front. Store veggies at the front of your fridge shelves and drawers in clear containers or bags. That way they’ll be easy to grab for an on-the-go snack, and you’ll be more likely to use them in salads, as sides, and instead of chips for snacks and dips such as hummus, guacamole and salsa. Read here for proper veggie storage to make keep them fresh longer. (Note: You can also prep and store other salad ingredients, like hard-boiled eggs, diced chicken, black beans, nuts and seeds)
3. Think outside the dish. Veggies aren’t just for lunch and dinner! They are also an incredibly healthy way to start your day. Sneak them into a breakfast omelete or scrambled eggs. Heat ½ teaspoon olive oil or ghee in a pan and toss in a couple of eggs; scramble with your choice of sautéed veggies such as mushrooms, peppers and spinach. It only takes about five minutes and you’ve got a nutrient-packed breakfast.
4. Smoothie stars. A green smoothie is another great way to get more vegetables into your day.  My next newsletter will give you a great smoothie recipe!
5. Soup’s on. Just like smoothies, soups are one of the best ways to get your vegetables! I can't wait to show you my favorite new soup recipe in my next newsletter.
6. Farm to table. I’ve found that part of the fun of including vegetables in my meals is shopping for them at my local farmers’ markets. Not only do I get to buy the cream of the crop – literally – but there’s also a fun and festive feel among the shoppers and sellers that I look forward to. Plus, I get to see vegetables that I may never have heard of before! Look online for local farmers’ markets in your town. If you’re traveling on vacation this summer, it’s a great excursion and a fun way to get the local flavor.
7. Noodle on it. If you haven’t tried a spiralizer, you don’t know what you’re missing! A spiralizer is a fast (and fun) way to make “noodles” from zucchini, squash, carrots, and more. Top with sautéed or pureed veggies for a simple, nutritious pasta alternative.
8. Stack ‘em. It’s easier than you may think to get more veggies into your meals. Making a sandwich? Stack it with spinach leaves, tomatoes and thinly sliced cucumbers. If you’re a condiment lover looking for healthier alternatives, makeover your mayonnaise by using ripe avocado instead. Or try my new favorite – mash black beans or pinto beans in a bowl to use as a spread. Prefer cooked veggies? Try sautéed peppers, cooked chopped broccoli or sliced grilled yellow squash in sandwiches and salads.
9. Spice it up. You’ll defeat the purpose if you add loads of salt or butter to your vegetables. Instead, experiment cooking with the flavors you already like. If you are a Thai food fan, try cooking your greens with garlic, curry, sesame oil, and a little red pepper. Like Italian food? Add garlic, black pepper, basil, parsley, and oregano. Feeling the summer time vibe? Add cumin, dill, white pepper, and turmeric. The flavors you already like in your main meals translate great to vegetables.
10. Freezer friendly. Vegetables that are flash-frozen at their peak actually retain their nutrients and vitamins as well or better than fresh. Some of the best choices include chopped spinach, peas, peppers, and green beans. Keep a bag or two of vegetables in your freezer.

Just like any new habit, adding more veggies to your life takes a little time and forethought. But once you do, you’ll be adding more energy and wellness to your life!  If you realize after reading this newsletter that you need more help incorporating more good food into your diet, well, that's exactly what I do for my clients.  I offer support and accountability making sure they stay on track.




Susie Procini


Spring has finally sprung here on the east coast of the country.  The birds are chirping, the trees and flowers are blooming and the grass is growing.  It's this time of year that I look forward to firing up the grill and cooking outside.  

One of the things I always teach my clients is to incorporate more veggies and leafy greens into their diets.  (Diets, like in what they ingest as opposed to limiting what they are eating.)  And the best thing about veggies and leafy greens is that it is so easy and yummy to put them on the grill.

I want to share with you some tips on grilling veggies and provide you with some great tasting recipes courtesy of Whole Foods Markets.


  • Always brush your veggies lightly with olive oil or coconut oil.  That will keep your veggies from sticking to the grill.
  • No need to peel the veggies before you grill them.  You will get more flavor and nutrients when you cook them with the peel on.
  • When you grill corn, leave the husk on to help keep the kernels from drying out.
  • Par-boil veggies like broccoli, carrots and potatoes to shorten grilling time.
  • Eggplant, tomatoes, summer squash and onions should be raw when placing on the grill.
  • Rotate the veggies while grilling and place then on a cooler part of the grill if needed.

Grilled veggies are fantastic sandwich stuffers or add them to a frittata.




  • 1 tablespoon extra virgin olive oil 
  • 2 yellow squash or zucchini, cut on the diagonal into 1/2-inch slices 
  • 2 red bell peppers, cored, seeded and quartered 
  • 12 ounces fusilli pasta, cooked, drained and cooled 
  • 2 cups baby spinach leaves 
  • 6 ounces fresh mozzarella, cut into bite-size chunks 
  • 1 cup grape tomatoes, halved 
  • 1 small red onion, thinly sliced 
  • 2 tablespoons chopped basil 
  • 1/2 cup balsamic vinaigrette 
  • 1/4 teaspoon sea salt 
  • 1/2 teaspoon ground black pepper

Preheat grill to medium heat. Brush squash and peppers with olive oil and grill, flipping once, until just charred in parts and tender. Transfer to a plate as done and set aside to let cool. Cut into bite-size pieces. 

In a large bowl, toss grilled vegetables with pasta, spinach, mozzarella, tomatoes, basil, vinaigrette, salt and pepper. 
Nutritional Info: 
Per Serving: 300 calories (150 from fat), 17g total fat, 6g saturated fat, 20mg cholesterol, 320mgsodium, 27g carbohydrates, (4 g dietary fiber, 6g sugar), 10g protein. 


  • 2 tablespoons extra-virgin olive oil, plus more for oiling the grill 
  • 1 yellow bell pepper, cored, seeded and quartered 
  • 1 red bell pepper, cored, seeded and quartered 
  • 1 small red onion, cut into thick rings 
  • 2 zucchini, thickly sliced lengthwise 
  • 2 yellow squash, thickly sliced lengthwise 
  • 2 cloves garlic, chopped 
  • 2 tablespoons red wine vinegar 
  • 2 tablespoons chopped basil 
  • 1 (15-ounce) can chickpeas, rinsed and drained 
  • Salt and pepper to taste 
  • 1/2 cup grated parmesan cheese

Oil grill grates, then preheat grill to medium high heat. Working in batches, grill peppers, onions, zucchini and squash, flipping once, until just charred in parts and tender, 6 to 8 minutes total; transfer to a large platter as done. Set aside to let cool before cutting into bite-size pieces.

In a large bowl, combine grilled vegetables, garlic, vinegar, oil, basil, chickpeas, salt and pepper. Garnish with parmesan and serve immediately or cover and chill until ready to serve. 
Nutritional Info: 
Per Serving: 230 calories (80 from fat), 9g total fat, 2.5g saturated fat, 5mg cholesterol, 620mgsodium, 29g carbohydrates, (7 g dietary fiber, 5g sugar), 10g protein.

Are you eating the right things for your body.  Do you know you should be eating more vegetables and leafy greens but are not doing it.  I have a very personal and powerful process that helps us get really clear, really quickly and that will get you eating more healthy options and losing the weight that is impacting you. I have room in my schedule right now for 2 of these powerful sessions; my gift to you. To receive one of these 2 open spots for this powerful busting through resistance process call 609-634-2764 or my email at susie@ageperfection.com right away. This is on a first come, first serve basis and will change everything about your health and your life.





    Living in our society today, with everything being so fast paced and so much going on, there is bound to be stressful moments in our day.  In small doses, stress can help you perform tasks that put pressure on you to complete a task and it can also motivate you to do your best.  It is when you are always running like you are going to a fire, this is when you body and mind pay a great price.  


    WHAT IS STRESS?  Stress is your body’s way of responding to any kind of demand or threat.  When you sense danger, real or imagined, the body’s defenses kick into high gear in a quick automatic process known as the “fight or flight” response, or the stress response.  When you are in the “fight or flight” response, this is what happens to your body:

  • The nervous system releases a flood of stress hormones called adrenaline and cortisol. 
  • Your heart pounds faster
  • Muscles tighten
  • Blood pressure rises
  • Breath quickens
  • Senses become sharper


    The longer you are in this “fight or flight” response, the easier it is for your body to go there and the harder it is to shut off.  If you are one who tends to get stressed frequently, your body may be in a heightened state of stress most of the time.  AND THAT CAN LEAD TO SERIOUS HEALTH PROBLEMS.


    CHRONIC STRESS disrupts nearly every system in your body. Here are some of the health problems it can lead to:

    • Suppresses your immune system
    • Upsets digestive and reproductive systems
    • Increases the risk of heart attack and stroke 
    • Speeds up the aging process
    • Weight problems
    • Skin conditions such as eczema 
    • Sleep problems
    • Depression and anxiety


    All of this can be reversed with simple things like moving your body.  That is a great way to destress.  Having a strong support network of supportive friends and family, people you know you can count on.  




    I’ve had many, many clients who I’ve have taught deeper and more lasting ways of handling their stress.  It has really changed their lives physically and emotionally.  If you are in a place of chronic stress, please do not let your stress levels get to the point of causing illness. I have a very personal and powerful process that helps us get really clear, really quickly about how stress is impacting you. I have room in my schedule right now for 3 of these powerful sessions; my gift to you. To receive one of these 3 open spots for this powerful de-stress process call 609-634-2764 or my email at susie@ageperfection.com right away. This is on a first come, first serve basis and will change everything about your health and your life.






Courtesy of Whole Foods Markets


You can make this lean and delicious recipe with your choice of ground turkey or chicken. The mix can also be shaped into 30 meatballs; bake for 20 to 25 minutes, turning the meatballs once.


  • 1 yellow onion, quartered 
  • 4 cloves garlic 
  • 1 large carrot, quartered 
  • 1 stalk celery, quartered 
  • 2 1/2 cup baby spinach 
  • 1 tablespoon chia seeds, soaked in 1/4 cup water for 15 minutes 
  • 1 1/2 pound ground lean turkey or chicken 
  • 1 1/4 cup quinoa, cooked and cooled 
  • 3 tablespoons low-sodium soy sauce or tamari 
  • 1/2 teaspoon ground black pepper 
  • 1/4 cup no-sugar-added ketchup or barbecue sauce

Preheat the oven to 425°F. Line a small baking sheet with parchment paper. 

Combine onion and garlic in a food processor and pulse until finely chopped. Transfer to a large skillet. Combine carrot and celery in the processor and pulse until chopped. Add spinach and pulse a few times more. Add to the skillet. Set the skillet over medium heat and cook, stirring, until vegetables release their liquid. Continue cooking, stirring frequently, until liquid evaporates and vegetables begin to brown, about 8 minutes; add water 1 tablespoon at a time if needed to prevent vegetables from sticking. Transfer to a large bowl and let cool slightly. 

Add chia seeds, ground meat, quinoa, soy sauce and pepper to the bowl and mix gently with your hands. Scrape mixture onto the prepared baking sheet and form into a loaf about 4 inches wide and 10 inches long; dampen your hands if the mixture is very sticky. Spread top of loaf with ketchup. Bake until cooked through and browned, about 40 minutes. Let cool for 5 minutes before slicing. 
Nutritional Info: 
Per Serving: 170 calories (30 from fat), 3.5g total fat, 0.5g saturated fat, 80mg cholesterol, 360mgsodium, 13g carbohydrates, (2 g dietary fiber, 3g sugar), 21g protein. 
Special Diets: 

Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. 

For more information to living a healthy lifestyle and for eating without being hungry and without counting calories, please reach out to me for help and support.  email at Susie@ageperfection.com or call at 609-634-2764.