Fruit & Fat

YES Fruit is high in fiber, low in fat and calories and is a good source of vitamins and minerals.

BUT if your goal is to LOSE FAT, then FRUIT is not your best food choice.

Here is why:

Most fruit is abundant in fructose aka fruit sugar.   The problem with fructose is that it bypasses the enzyme (PFK-1) to convert carbohydrates into energy and therefore is shuttled directly into the liver and converted to FAT, then into the bloodstream and on to be stored in your FAT cells.

This enzyme that it skips (PFK-1) is responsible for determining if sugar gets stored as fat or glygogen.  Glycogen is your energy source and once those are full the spillover is then converted to fat.

If after reading this you still desire to eat fruit, then eat it in the morning and not past noon.

And if your goal is to lose BODY FAT and become LEAN,then FRUIT is not your friend: (

Questions anyone?

In peace, health & with much love

Certified Fitness Nutrition Specialist
Certified Personal Trainer






This FRUIT Burns FAT

     With just 36 calories FAT BURNING calories, half a GRAPEFRUIT is high in a Flavonoid called Naringin, which gives them their bitter taste, can activate certain enzymes which help to…

•Stimulate the liver to breakdown fat

•Control blood sugar through improved insulin sensitivity enabling your body to handle carbohydrates more efficiently

• metabolize fats

•and even have cholesterol lowering effects.

Grapefruit is also high in soluble fiber called pectin which can help to slow digestion and absorption.

*BONUS: This soluble fiber also promotes regularity so you poop better : )

Try eating half a grapefruit before a meal for the next few weeks and see if you notice the following:

•Regulates Hunger

•Being able to last longer between meals without food

•Fewer mood swings throughout the day

•And a leaner body!

       Studies also show a decrease in triglyceride levels, which may prove beneficial for improving heart health.  However, if you take prescription medications, especially statin drugs, avoid undesirable interactions by consulting your doctor before eating grapefruit.

GRAPEFRUIT also acts as a powerful liver tonic…Awesome for the mornings after you partied too hard ; ).  Keeping your liver clean will help keep you BURNING FAT!

In peace, health & with much love,

Certified Fitness Nutrition Specialist
Certified Personal Trainer



More on the “B’s”

Question: “There are many types of vitamin b…. I am on an increased folic acid diet… can u blog about this so i can learn some more?”lolo

B9 folic acid

B9 works in conjunction with B6 and B12.  They all help to convert food into fuel and this gives you energy!

Folic Acid is crucial for brain function and plays an important role in mental and emotional health

Pregnant women need more folic acid to lower the risk of neural tube birth defects. Pregnant women who don’ t get enough folic acid are more likely to have children with birth defects.

Recommended dosage:

600 mcg- pregnant women

400 mcg per day-plan to become pregnant

Folic acid deficiency can cause poor growth, tongue inflammation, gingivitis, loss of appetite, shortness of breath, diarrhea, irritability, forgetfulness, and mental sluggishness.

Folate can be found naturally in: Beans, citrus fruits, whole grains, green leafy vegetables, beets, cauliflower, lettuce, asparagus, Brussels sprouts, lima beans, soybeans, beef liver, brewer’s yeast, root vegetables, whole grains, wheat germ, bulgur wheat, kidney beans, white, mung beans, salmon, orange juice, avocado, and milk.

note* Folate is found in foods while folic acid is a synthetic supplement.

I recommend taking a B-complex and additionally B-12.  Solgar products are highly rated.  Liquid form is best for absorption.

Isogenix – has a B supplement product as well. (for more info on this hit me up)

In peace, health & with much love,

Certified Fitness Nutrition Specialist
Certified Personal Trainer

The Mood Vitamin – B6

From last week’s discussion you now understand the importance of B12.  B6 is equally as important.  For one thing, B12 needs B6 to aid in the absorption of B12.

Other Benefits of B6 include:

Intake of B6 is  necessary to control hormones and treat emotional disorders.

It’s involved in carbohydrate and fat metabolism, including energy production.

Plays a role in more than sixty different aspects of protein metabolism.

Essential for proper growth and development.

Essential for tissue repair maintenance.

Needed to make antibodies that are instrumental in protecting against disease.

Necessary for the production of hydrochloric acid.

Aids in maintaining sodium and potassium balance.

Promotes red cell formation.

Required by the nervous system.

Needed for normal brain function.

Needed for the synthesis of the nucleic acids RNA and DNA.

Maintains healthy skin and hair.

Activates many enzymes.

Boosts immunity.

Vitamin B6 is found naturally in turkey, chicken, salmon, tuna, bananas, potatoes (skin included), soybeans, nuts, brown rice, carrots peas, spinach, eggs, lean beef, lamb, liver and clams, just to name a few.

Please note all vitamin sources can obtained from natural food sources, unfortunately deficiencies in our food exist in today’s environment.  Deficiencies can be supplemented with vitamins.

In peace, health & with much love,

Certified Fitness Nutrition Specialist
Certified Personal Trainer




To Vitamin B…

I have to admit, when Vitamin B injections became all the talk, I was skeptical.  I now understand the importance of Vitamin B, not specifically injections but in any form and it is not without merit.

Vitamin B is critical for helping with the transfer of energy and is crucial to the normal functioning of the brain and the nervous system.  If Vitamin B deficiencies exist, the process of energy transfer can be impaired and:

•lead to poor health

•reduced energy levels

•worsening of body composition

•decreased performance

•poor sleep

And just the opposite, by adding Vitamin B it can improve everything!

Vitamin B-12 can be found in meat, poultry, fish, milk and eggs.

I was experiencing sleeping problems, the list of everything I tried goes on.  Once I had integrated the “Bs” and my system was balanced, my sleep quality improved drastically, and now sweet dreams forever!

Sleep well and feel well.

In peace, health and with much love,

Certified Fitness Nutrition Specialist
Certified Personal Trainer