Girl Who Would be KING on Life, Style and INSPIRATION.

Supplement Sunday: CoenzymeQ10

CoQ10: More than just Heart Health

Composition with food that contains Coenzyme Q10.

This article was written by Chancellor Faloon from Life Extension Magazine (the science of a healthier life).

I’ve been taking Life Extension Supplements which unfortunately are not available in Canada (although you can order them online) for over a year now and have had no issues whatsoever with asthma or otherwise. The quality is top-notch and I’ve added CoQ10 to my repertoire of necessary supplements. Their magazine offers so many interesting articles…so I thought it best to share a few from the experts – starting with CoQ10. References are included at bottom of page.

While CoQ10 is best known for promoting heart health, research is continually showing a diverse range of body-wide applications.

CoQ10 Improves Metabolic Syndrome
A meta-analysis was done of trials that tested coenzyme Q10 (CoQ10) on patients with metabolic syndrome. Compared to a a placebo, CoQ10 supplementation lowered inflammation markers and increased levels of a cell-signaling protein related to improved regulation of glucose and fatty-acid breakdown.¹
CoQ10 Increases Blood Flow
In a clinical trial, CoQ10 (ubiquinol) improved cardiovascular function, as shown by increased flow-mediated dilation² (widening of an artery when blood flow increases) and levels of nitric oxide (which aids in dilation). Harmful LDL oxidation was reduced with a higher dose.³
CoQ10 Enhances Exercise Performance
Exercise performance and several biomarkers related to fatigue were improved in mice and humans given CoQ10 (ubiquinol). Liver and muscle glycogen content increased, providing the body with more fuel for prolonged exercise.^4-6
CoQ10 Increases Cellular Energy
In a cell study, CoQ10 (ubiquinol) was able to prevent age-induced oxidative stress, increase the formation of new *mitochondria (the cells’ energy generators), and was associated with the removal of old, damaged *mitochondria.⁷
CoQ10 Protects Aging Heart Muscle
A recent review shows supporting evidence that CoQ10 can benefit heart failure patients by preventing age-related reductions in myocardial (heart muscle) ATP, the powerhouse of our cells.⁸
CoQ10 Mediates Inflammation
To see if CoQ10 could prevent damage that may occur with strenuous exercise, 100 firemen were randomized to receive CoQ10 (ubiquinol) or a placebo. The CoQ10 group had significantly improved hematological (blood) parameters, increases in beneficial growth factors and anti-inflammatory cytokines, and a decrease in pro-inflammatory cytokines.⁹
CoQ10 Protects Against Acetaminophen Liver Injury
A study in mice found that CoQ10 protected against acetaminophen– (Tylenol®) induced liver injury. CoQ10 also enhanced removal of damaged *mitochondria.¹⁰

*Mitochondria (in the most simple terms I was able to find) are known as the powerhouses of the cell. They are **organelles that act like a digestive system which takes in nutrients, breaks them down, and creates energy rich molecules for the cell. The biochemical processes of the cell are known as cellular respiration.

An** organelle is a subcellular structure that has one or more specific jobs to perform in the cell, much like an organ does in the body.

If you have any questions on the scientific content of this article, please call a Life Extension® Wellness Specialist at 1-866-864-3027.

References

Dludla PV, Orlando P, Silvestri S, et al. Coenzyme Q10 Supplementation Improves Adipokine Levels and Alleviates Inflammation and Lipid Peroxidation in Conditions of Metabolic Syndrome: A Meta-Analysis of Randomized Controlled Trials. Int J Mol Sci. 2020 May 4;21(9).
Kelm M. Flow-mediated dilatation in human circulation: diagnostic and therapeutic aspects. Am J Physiol Heart Circ Physiol. 2002 Jan;282(1):H1-5.
Sabbatinelli J, Orlando P, Galeazzi R, et al. Ubiquinol Ameliorates Endothelial Dysfunction in Subjects with Mild-to-Moderate Dyslipidemia: A Randomized Clinical Trial. Nutrients. 2020 Apr 15;12(4).
Chen HC, Huang CC, Lin TJ, et al. Ubiquinol Supplementation Alters Exercise Induced Fatigue by Increasing Lipid Utilization in Mice. Nutrients. 2019 Oct 23;11(11).
Cooke M, Iosia M, Buford T, et al. Effects of acute and 14-day coenzyme Q10 supplementation on exercise performance in both trained and untrained individuals. J Int Soc Sports Nutr. 2008 Mar 4;5:8.
Orlando P, Silvestri S, Galeazzi R, et al. Effect of ubiquinol supplementation on biochemical and oxidative stress indexes after intense exercise in young athletes. Redox Rep. 2018 Dec;23(1):136-45.
Niu YJ, Zhou W, Nie ZW, et al. Ubiquinol-10 delays postovulatory oocyte aging by improving mitochondrial renewal in pigs. Aging (Albany NY). 2020 Jan 20;12(2):1256-71.
Di Lorenzo A, Iannuzzo G, Parlato A, et al. Clinical Evidence for Q10 Coenzyme Supplementation in Heart Failure: From Energetics to Functional Improvement. J Clin Med. 2020 Apr 27;9(5):1266.
Diaz-Castro J, Moreno-Fernandez J, Chirosa I, et al. Beneficial Effect of Ubiquinol on Hematological and Inflammatory Signaling during Exercise. Nutrients. 2020 Feb 6;12(2).
Zhang P, Chen S, Tang H, et al. CoQ10 protects against acetaminophen-induced liver injury by enhancing mitophagy. Toxicol Appl Pharmacol. 2021 Jan 1;410:115355.

Food + Drink

Edamame Elevated

During summer months and especially now with this scorching heat, I’m leaning towards quick ‘n easy recipes that don’t skimp on flavor.

Usually a side dish when ordering sushi, edamame is super easy to make at home and to serve as part of a Japanese home style dinner or as a snack or in a salad (with pods removed from shell).

I borrowed this simple and savory recipe from the unfortunately now defunct Jazz Cellar club in Vancouver. Along with listening to the best jazz musicians in the city, it was always a staple on their menu. It was also an elevated taste to what you would normally get in any Japanese restaurant where they serve up plain edamame with salt.

This recipe is a little different because I first steam the pods on their own then sauté them in a mix of toasted sesame oil, fresh chopped garlic + ginger, chili flakes and *soy sauce. Then mix everything together in a bowl and sprinkle generously with course sea salt.

Ok; well I guess that IS the recipe. Since the bulk of the flavor is on the outside…make sure to lick the pods.

*Unless you have a soy allergy, edamame is likely safe to eat. There are several health benefits of Edamame:

In addition to being a decent source of soy protein, edamame is rich in healthy fiber, antioxidants and vitamin K.

It does not raise blood sugar,

Edamame (RDI)	Mature soybeans (RDI)
Folate	78%	14%
Vitamin K1	33%	24%
Thiamine	13%	10%
Riboflavin	9%	17%
Iron	13%	29%
Copper	17%	20%
Manganese	51%	41%

Enjoy!

inspiration

Summer Breeze

It’s official. I read somewhere that the goal is…to create a life you don’t need a vacation from. I’m taking that to heart. Here are a few recent photos to keep the mood:

**Ahhh…picnics are pure pleasure.** This is **Vanier Park** in Kits Point – short steps from where we live.

We’re like mice with our love for cheese. ***We’re so cheesy!***

Sunset Beach. Gather and Co.

I don’t know about you but I’m on my way to the beach with a picnic basket.

STYLE

The Fashion Essential – Classic White Shirt

Whether you dress it up for a polished put-together look or wear it casually with jeans or shorts, you can never go wrong. Especially with so many versions to choose from. Tucked in, left out, or worn halfway…this fresh looking closet staple is certainly nothing new. It has been in style forever. The only rule is to make sure it’s clean. On this page some random photos of crisp button downs with a few people you might recognize.

Every woman should own at least one. Do you have a favorite?

Food + Drink

Food Revisited

Everyone Likes Good Food and everyone likes convenience right?

**Sun-Dried Tomato & Ricotta Grilled Flatbreads** with Fresh Herbs & Balsamic-Dressed Salad – *Good Food Meal Delivery Kit.*

No one will disagree that the year 2020 altered us in ways we never saw coming. Food wise, the flexibility of being able to go to any restaurant was definitely challenged. It even changed the way we shop for food. We had to do more planning. Even now people still have to quarantine for two weeks when returning home from another country. At least here in Vancouver. Which means either having to order groceries or have a friend or family member drop groceries off for you. Sometimes it’s much simpler to order directly from a store, especially if said friend forgets that one important ingredient that will complete your menu. But we won’t name that friend. The inconvenient truth.

Which brings me to the booming business of the Meal Delivery Service. While many have been around for some time now, more and more new ones have been popping up and have become very popular in the past 15 months. They’re a good solution for busy people or if you want to try something different. Some companies deliver fully cooked meals and other ones deliver only the ingredients.

A friend recently shared with me a Canadian online grocery subscription service called GOOD FOOD – inspired by the freshest ingredients, their chefs create eighteen unique recipes each and every week. They deliver meal kits, read-to-cook meals, and grocery products to your door each week. The ingredients for whichever recipe you choose are in the exact amount for dinner for two people. It might be fun to try something new. The photos look inspiring for sure. They target anyone from the novice cook to the seasoned chef. Makes it easy to follow. It can help to save time in the kitchen, and reduce unnecessary food waste. They let you know what they’ll be sending, what you need to cook it (like what size pan, if it requires parchment paper, etc.) and info like how many calories, total carbs, sodium, saturated fat, sugars and protein in each recipe. That’s pretty great.

**Vietnamese-Style Pork Chop Bún Bowls with Rice Vermicelli, Asian Greens & Toasted Peanuts**

You can pick and choose from an extensive list of awesome looking recipes.

They say that by cutting out the middlemen, they’re able to offer fresher, higher quality food than traditional retailers at up to 15% lower than super market prices. I realize this is beginning to sound somewhat like an infomercial…however the prices seem reasonable so might as well share the info.

It sounds great and I might try it although these days I don’t like to plan too much ahead of schedule. I’m one of those who, except for certain kitchen staples, I shop for what I need when I need it, which many times means on a daily basis, or every other day.

However if you’re very busy or live in an area not so close to shopping it might be an excellent choice.

I’m curious to know how many of you have tried something like this before… and if so, how did it work out?

You can check them out here:

https://www.makegoodfood.ca/

Art & Culture

Mondo Mundo

MONDO TRADING COMPANY is a striking new store in Vancouver located on Granville Island which immediately drew my attention. Their handmade and one-of-a-kind products from over 30 countries brought me back to travelling to far away places.

Beautiful Handmade Baskets from Kenya and Ghana

Whenever I’ve travelled I always look for well made artisan products that are unique and specific to the region to bring home. I have many pieces around my home that always bring me back to a particular time and place. Everything from African Zulu baskets to pottery and artwork. I flew home from Brazil with seven large original oil paintings that were on wood canvas. I refused to remove them from their frames so my friend had to order a limo to meet me at the airport to bring them home. I brought 8 large hand painted Armenian pottery dishes back from the old city of Jerusalem, among other breakables. From Jamaica, a large wood carved fish and a carved rasta stick – a fish and a stick! I’ll leave it at that. You get the picture.

So I can relate to Carolyn Hopkinson who is the owner.

Carolyn’s mission is to improve the lives of makers by supporting their craft and providing a fair and sustainable income.

Carolyn’s passion for travel started from her childhood days, growing up in Guyana, South America with a father who travelled the world on business. His gifts represented a world that she wanted to explore. I understand the feeling.

After following her passion and exploring countries around the world for the past 40 years, she discovered some of the most beautiful handiwork from local artisans with no resources to market their handicrafts outside their communities.

She would fill her suitcase with their treasures and return home with the promise that one day she would make a difference in these artisans lives. Now she is.

Lots more on their website:

mondotradingcompany.com

Oh…to travel again!

inspiration

New Month, New Goals

Some Inspiring Quotes to welcome the lead up to Summer:

It’s been a long slow start to normal; but things are looking up!

STYLE

Halston

In the mood for glamour gowns and 70’s nostalgic decadence? If so, you must watch “Halston” a new 5-part limited series on Netflix.

“You are as good as the people you dress. Beautiful people attract attention; they are your best advertisement,” he fabulously said.

**Lauren Hutton** in Vogue wearing a Halston gown

Famed for his craftsmanship and hedonistic lifestyle, Halston was often described as the man who changed the landscape of American fashion forever, whose circle of “Halsonettes”, as they were called, included 1960s It girls like Anjelica Huston, Bianca Jagger, Elsa Peretti and Liza Minelli. The latter remaining his friend until the very end.

Unfortunately, with the glitz and glamour that came with the job, Halston began to sink into a world of partying and drugs. He surrounded himself with prominent New York figures such as artists Andy Warhol and Truman Capote, who introduced him to the city’s wild night life. As the sexual revolution of the 1970s approached, Halston slowly became a staple of infamous nightclub Studio 54, where he partied till the wee hours of the morning, surrounded by his “Halstonettes.”

However the ongoing party life would later lead to his demise. The iconic designer passed away in 1990, at the age of 57 from lung cancer and complications from Aids.

**Jerry Hall** in a Halston Creation circa 1970’s.

“He became more interested in what he was putting in his body than what he was doing with it,” said Anjelica Huston in a Vogue UK profile about Halston from 2011.

Despite being a cautionary tale, Halston’s contributions to the world of design and the business of fashion are really quite remarkable feats.

**The pillbox hat** made famous by Jackie Kennedy.

For John F. Kennedy’s 1961 inauguration, Jackie wore a pillbox hat designed by Halston. As it turns out, the look was somewhat accidental. According to Halston, Jackie actually dented his original design. “Funny thing about that pillbox hat,” Halston said during a 1966 interview, per Vogue. “It was made too small for her . . . but Mrs. Kennedy wore it anyway. When a gust of wind threatened to topple it from her head, she dented it hanging on to the hat. The Seventh Avenue copycat hat makers reproduced the design by the thousands so accurately that each pillbox had a dent in it.” How about that!

Actor Ewan McGregor does a remarkable job portraying the designer in the series.

A little Glitz and Glamour goes a long way these days.

THINKAboutit

Feel-good Flowers

Flowers have an immediate positive effect on our mood. How can you not smile after receiving a fresh bouquet? Participants in studies have reported feeling less depressed and anxious with a higher sense of enjoyment after receiving flowers.

I notice that my mood picks up when I admire fresh flowers or stop to smell the flowers on trees such as lilacs. That is why I signed up to receive a farm fresh bouquet delivered to my door starting next week from a local company called Bear’s Blooms.

Which brings me to this question…

The **Victoria** from Bear’s Blooms Website. *Roses, Alstroemeria, Tulips and Solidago.*

If you could choose to be any flower, what would you be?

I think a Sunflower. If not, then a Daffodil.

Sunflowers symbolize adoration, loyalty and longevity. Much of the meaning of sunflowers stems from its namesake, the sun itself.

The iris (Iris xiphium) symbolizes hope, cherished friendship and valor and is the inspiration for the fleur-de-lis. A gift of iris bulbs brings hope with each returning spring.

Daffodils: These bright blooms have been named the number one flower for enhancing people’s moods. Yellow is a color that is often associated with happiness, so it comes as little surprise that a vase brimming with beautiful daffodils will instantly

from the website: bearsblooms.com Use code DEBBIE 5088 to get $15 off your first order.

perk up your day!

Happy Weekend Ahead.

SHINE ON!

beauty

SuperGoop! Sunscreen

The forecast calls for Sunny Days ahead…at some point in the very near future. So we need to be prepared to protect our skin.

It’s confusing when you consider all the various products out there… but let me simplify choices for you by sharing my new favourite sunscreens.

All by SuperGoop!

Something light that won’t interfere with makeup application and also works as a primer, something for when you’re being more active and something for a subtle glow.

Supergoop! debuted in 2007, with its Everyday SPF 50, and almost immediately won the American Academy of Dermatology’s Gold Triangle Award for Sun Safety Education. Since then, the company has expanded into a range of sunscreens for children and adults, and even recently launched eye shadows containing SPF.

Holly Thaggard, Founder and CEO of Supergoop, is based in San Antonio, Texas, and is considered the Norma Rae of Sunscreen as she’s dedicated 12 years to skin cancer prevention. Tennis Pro Maria Sharapova is a co-owner of this growing company.

Sunny, cloudy, stormy or clear…no matter the weather, all forecasts call for SPF!

I’m convinced you’re going to LOVE these choices.

Where to order:

https://supergoop.com/

Also sold at Sephora