The holidays are here!  With that seems to come this unnecessary bulge.  We spend the day eating and wonder why we feel lethargic and our pants don’t fit.


For every gram of carbohydrate you consume your body will hold almost 3 grams of water the next day!


Doubling your water intake the next day will help you to eliminate that excess water.  Yes, drinking MORE WATER will actually help you to eliminate that bloat.

Average water intake should be EIGHT 8-oz. glasses –DOUBLE UP FOLKS!

So be water my friends…

Certified Fitness Nutrition Specialist
Certified Personal Trainer

“Empty your mind, be formless, shapeless – like water. Now you put water into a cup, it becomes the cup; you put water into a bottle,

 It becomes the bottle, you put it in a teapot, and it becomes the teapot. Now water can flow or it can crash. Be water, my friend.”


“The Way of the Intercepting Fist”


Is FAT FREE really FREE of FAT?

Labels can be misleading and so confusing.  They may read one way but they really mean something else.  Take for instance FAT FREE.  Ok, so they removed the fat, but to give it taste they added sugar, any unused sugar in your body turns to fat.  Did you really think you were going to use that extra sugar before it turned to fat?  That is how fat free is not so free of fat.

Staying away from processed foods is the key.  The easiest and safest way around that is to think whole foods.

GOOD FATS help you lower your  LDL (bad) cholesterol and raise your HDL (good) cholesterol decreasing the risk of heart attack.

Eliminating Fat entirely is dangerous.  Healthy Fats are one of the key essential nutrients needed for our bodies to function properly. When eaten in the right amounts GOOD FATS will actually get you lean.

Healthy Fats include:  avocados, Salmon and other cold water fish, olives, olive oil, coconut oil, flaxseed oil, Hemp seeds, Flax seeds, Chia seeds, almonds(6), and other nut butters.

Keep the GOOD FATS  to limited amounts but do include them in your diet and stay FREE of FAT.

In peace, health & with much love

Certified Fitness Nutrition Specialist
Certified Personal Trainer






Boost Your Immune System & Fight the Flu

Flu season is among us and keeping our immune system strong is our only defense.  Besides good nutrition, which I know you all follow because you read my posts to keep you healthy, here are a few tips that can help boost your immune system to get through this flu season:

•GRAPEFRUITS - and other citrus fruits are all rich in vitamin C. This vitamin inactivates histamine, the substance responsible for your runny nose and congestion, and helps reduce the inflammation that accompanies colds and viruses.

•GREENS - such as kale, spinach, and Swiss chard are immune-boosting foods that also contain high levels of vitamin C, which not only packs a powerful antioxidant punch, helps to fight off infection and regenerate other antioxidants in the body, including vitamin E. They also contain folate, another immune booster.

•CINAMMON - is an antiviral, antifungal, and antibacterial machine, so it does more than just boost the immune system — it actually fights the pathogens that cause illness.  Bonus CINNAMON is a fat burner too.

•GARLIC and ONIONS - contain compounds that rev up the activity of immune-system cells called natural killer cells and T-helper cells.

•WATER - Dehydration can also lower your defenses. Drink at least eight 8-ounce glasses of water and other fluids every day. And if you’re already sick, double that.

And of course…

•CHICKEN SOUP - blocks the migration of inflammatory white cells, which engulf troublesome bacteria. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine and the soup’s salty broth keeps mucus thin the same way cough medicines do.  This might explain why we always feel better after mom’s soup, or maybe just because she made it with LOVE.

Eat smart and Feel great !

In peace, health & with much love

Certified Fitness Nutrition Specialist
Certified Personal Trainer