A thought to ponder

According to the Academy of Nutrition and Dietetics:

Weight Management is the adoption of healthful and sustainable eating and exercise behaviors indicated for reduced disease risk and improved feelings of energy and well-being.

Note that there is no mention of weight loss or ideal weight….

Pre Summer Fit Tips!!!

Pre Summer Fit Tips!!!

If you are in the southwestern part of the country and have been outside during the past few days, it is evident that Summer is just around the corner. Are you ready? Have you dusted off your bikinis and board shorts? And are you ready to bare it all on the beach? If not, don’t worry, you are not alone and with a little hard work and discipline, you can flaunt what your mamma gave you with no reservations. Here are few tips to consider along the journey.

One: Go outside and move around. Get your blood moving around by taking your dog for a walk. Take your kids to the park or your significant other to the beach for a walk. Thirty Minutes a day, Five times per week!!! This is the US department of Health’s recommended activity level for a healthy adult. And just this little amount of exercise can have positively affect your mood, metabolism, libido, etc.

Two: Do some Burpees. Not sure what a burpee is? Search “burpee” in Youtube and several examples will come up. This a great exercise that can be done by people at most fitness levels that uses your own body weight as the resistance. This is a great core builder and a great exercise for anyone trying to flatten or tone their abdominals. Just add a few sets of these to your workouts everyday and burn more calories and build core strength.

Three: Drink Water!! Lots of it. Drink a glass or two of water when you wake up in the morning before you do anything. Have one ready by the bed so it’s the first thing you see and do when you wake. Sufficient water is essential to our well being yet a large number of individuals rarely drink half of the recommended daily amount.

Four: Cut out or cut back processed Foods!!! This step has “extreme life changing potential.” Eliminating, or at least minimizing chemicals, preservatives, and processed “food like products” from our diets allows our bodies to work more efficiently. Processed sugars, flours, and salts are just a few examples of the products you may want to reconsider. Instead opt for “Whole, All Natural” options. If possible, incorporate fresh organic fruits and vegetables as often as possible. Ask for brown or wild rice instead of white rice. Choose raw brown sugar over white sugar if available. Look for “Free Range and Organically Fed” lean protein options.

Five: Load up on Fiber. Why? Because high fiber foods are rich in nutrients and low in calories which means you will feel full from fewer calories, which would promote weight loss. Increasing your fiber intake can also help maintain and normalize bowel health, lower cholesterol levels, and can also help control blood sugar levels. Some of my favorites are: Spinach, apples (with skin), raspberries, carrots, and broccoli to name a few.

Six: Drink a Green Smoothie. This is the easiest way to flood your body with vitamins and minerals. Just one 8oz green smoothie will not only improve your fiber intake but will increase your intake of green leafy vegetables which are known to be among the most nutrient rich vegetables.

Seven: Start a Health improvement program.  You wouldn’t take dental advice from your mechanic, yet time and time again people turn to their friends or their television for wellness advice. We are all unique individuals and have a wide range of fitness and nutritional needs. I am passionate about finding the game plan that works best for you and your lifestyle.

Please contact me if you are interested in:

  • Making better food Choices
  • Healthy Weight Loss
  • Personal Training
  • Nutritional Coaching
  • Plant Based Nutrition
Are you being tricked by your Juice?

Are you being tricked by your Juice?

Walking through your average grocery store juice isle can be a bit overwhelming and misleading. “All Natural and  100% juice,” are among some of the most misleading in my opinion and as it turns out the FDA has no regulations as to what these labels actually represent.

Orange Juice is probably the easiest to relate to. Most orange juice that comes in a bottle or carton has been pasteurized or taken through a similar process to prolong shelf life. This process not only changes or completely depletes the juice of taste but it also removes almost all of the nutritional content. To make the juice taste like orange juice again, the juice companies engineer flavor packs that are added to the juice to make it taste “natural and fresh squeezed”

In essence, when we consume a “food like product” such as orange juice, we are not truly getting what we paid for. Instead we are consuming a product that has been engineered to resemble the product it is claiming to be.

here are a few articles that I found helpful when researching juice myths 😉




Milk for sports nutrition?

If you are an athlete or have been to a gym in the last 10 years…



people consuming dairy based pre or post work out drinks is a fairly common site. Weather this is having positive or negative effects, I  will let you decide. While you think about it, here is a link to an article on the Vibrance Nutrition Page (www.vibrancenutrition.com) where Aimee Gallo (owner of vibrance nutrition) explains some facts about milk and the reality of what it can do to our bodies. I especially like her analogy of how our bodies are like high end performance sports cars.


happy monday

Love and Groove