Why these foods work best paired together

Yes, even foods work best in teams!

Iron and Vitamin C — Iron is an essential nutrient. But there are two kinds; one (heme) is found in meats and seafood; the other (nonheme) is in dark leafy greens, chickpeas and other plants.

The down side, nonheme isn't as easily absorbed by the body—which is where vitamin C comes in. Foods high in C (like citrus, bell peppers, and strawberries) raise the acidity of the intestines, allowing nonheme to be more readily absorbed. 

So next time, drizzle lemon vinaigrette on a spinach and strawberry salad. Or add chopped red bell peppers to chickpeas for a side dish. At meals where you're mixing iron and C, try to avoid tea, whole grains, and dairy products—all of which inhibit nonheme-iron absorption.

Lycopene and "Good Fats" — Lycopene is a powerful antioxidant, believed to help prevent heart disease and certain cancers. It's also the pigment that gives red-tinted fruits and vegetables—from tomato to watermelon—their bright color.

Because lycopene is fat soluble, the digestive tract is able to absorb it best when it's accompanied by fats. Researchers at Ohio State University found that when subjects ate tomatoes and avocados together, they absorbed 4.4 times more lycopene. 

So next time, pair red produce with items containing healthy, unsaturated fats. Salsa and guacamole make a terrific pair — not to mention, bruschetta topped with chopped tomatoes, garlic, and olive oil.

Sulforaphane + Selenium — These nutrients are both anticancer crusaders. Sulforaphane is a plant compound in cruciferous vegetables (cabbage family of vegetables such as broccoli, cauliflower, brussels sprouts). When it enters the bloodstream, it can inhibit the growth of tumor cells.

Selenium on the other hand, is a mineral found in fish, meat, eggs, nuts, and mushrooms; it binds with proteins in our bodies to make antioxidant enzymes, which protect us from free radicals. Research has shown that together, they are up to four times more effective than on their own. 



So next time, go ahead and make a classic beef and broccoli dish. Or make roasted brussels sprouts with crushed Brazil nuts, which are an extremely rich source of selenium.

A more fulfilling life for you may be a few questions away

Understanding a concept intellectually is only one side of the equation... actually putting the concept into practice is a whole other ball game. For example, you can say, "I want this job" or "I want this relationship, and I'm ready to do what it takes to earn it." The "saying" may come easy, but the "doing" is where most people fall short.

You may grasp an idea and understand how it works on an intellectual level, but in order for it to work, you actually have to put in the conscious effort and follow through — intent by intent, choice by choice. So it comes down to: how bad do you want it?

For example: Most people talk about wanting a healthy, happy relationship — one with mutual respect, love and commitment — the kind that makes you better and helps you thrive. Unfortunately, this kind of relationship doesn't just happen.

So the question for you is: what kind of effort are you willing to put towards attaining this kind of relationship? What would YOU have to embody to attract this type of relationship to you? Do you go out of your way to make time?

Do you take risks and move out of your comfort zone? Or do you allow fear of rejection to stand in the way? Do you make the time to communicate and stay connected? Include each other in functions and plan quality time together? Or do you live separate lives and forget to nurture one another?

You see, in order to have the relationship you want, you have to "be" that relationship you're looking for. If you're looking for certain qualities in someone, you have to make the effort to embody those similar qualities. It takes two to make it work, so either both of you step up to the plate, or at least one of you have to step up and see if the other follows.

Take a moment to think about how you can put out more of what you want in return.

We live in a world of energy. Everything is made up of intangible energy — moving from formless (a single thought) into the form (action which produces results). So take a moment to heighten your awareness.

Put in a "conscious effort" to create more balance in your life — in love, family, friends, work and play. One thing is for certain: the energy you put out (good or bad) is the energy you get in return — in one form or another. So use your energy wisely.

Staying True to You: 6 Steps to a More Honest Life

"The problem with hiding your real motives is that you're essentially keeping a secret, and as neuroscientist David Eagleman has written, 'The main thing that is known about secrets is that keeping them is unhealthy for the brain.' When we begin to weave webs of deception, we need to expend enormous mental energy to prevent them from tangling. There's less brain power left over for solving real problems, and we start to falter in other areas of our lives."

I was recently coaching a client to recognize and speak her truth. She spent years living in a web of her own lies and now she feels trapped. She feels so lost, depressed, tired and knows no way out. Later that day after our session, as timing would have it, I stumbled upon an appropriate article to share with her. But, I feel that each and everyone of us could gain from reading this article as well — Staying True to You: 6 Steps to a More Honest Life. Read it here.

10-Minute Home Workout Series 12: One Wicked Workout To Go

Conventional training says workouts have to be 45 minutes to an hour to be effective. However, it’s been proven time and time again, in order for a workout to be effective, it's not necessarily about the length of the workout, but more, what you do in the time you have. (However, if you’re training to improve or accelerate in sport-specific skills, this may not apply to you.)

If you've built an aerobic base (and this is important—you must have an aerobic base), you can take advantage of high intensity interval training. This means you can learn to do shorter workouts to get greater results.

There's no shortage of research proving that bouts of intense exercise of just 15–20 minutes can produce significant increases in health and fitness. And there’s also evidence to suggest that the consistent shorter workouts produce results faster than their longer counterparts!

After watching the video (above), please go over my coaching tips and advice (below) carefully before executing the workout—this can help you perform your best to achieve results and prevent injuries.

Here is the list of exercises and program description for this time-based interval workout: One Wicked Workout to Go!

30 seconds - Palm plank knee drive twist

30 seconds - Mountain climbers

60 seconds - Half turn snowboarder burpees

30 seconds - Jump jack air

30 seconds - Shoulder tap push-ups

60 seconds - Burpee long-jump

30 seconds - Triceps push-ups (with knee drive)

Perform the exercises above at your maximum effort according to the timed intervals (with little to no rest). Then, take a 30 second break and repeat the entire sequence once more. Feel free to throw in a third round if you're feeling particularly strong that day! ;) And be sure to spend at least 5-10 minutes stretching after.

Once again, I can't repeat this enough — please do a quick warm up (at least 5 minutes) before you even attempt any of my 10-minute workouts. Example: perform couple minutes of jump jacks, couple minutes of running on the spot, and be sure to go over each and every exercise in the workout slowly as part of your warm up so your body can get familiar with the movements and adapt accordingly when you start the actual workout.

Because it is a short workout, it has to be intense in order to produce optimum results. So remember, you need to be working at your maximum effort throughout the entire 10 minutes with little to no rest.

Be sure to perform the modified moves first (even if you're an advance, and especially if you're a beginner or an intermediate). Please don't just jump straight in without practice or building an aerobic base first or you may risk injuries. 

It's important to understand that everyone's "best" or "maximum effort" is going to be different based on their current fitness level. So just focus on doing your best because your best will make you better and get you results. Also, remember to be consistent! Perform these 10-minute workouts 4-5 times a week, or every other day for best results!

Gauge how you feel and plan your “workout days” accordingly. Do not try and work over extremely sore muscles. Know when to take a break and rest for the day if you’re too sore to workout. Instead, go for a light jog until you feel ready to go intense again. Just be consistent when it comes to moving your body! :)

True Love vs. Ego Love: Know the Difference

Know the difference between true love and ego love so you can make better decisions with whom you choose to surround yourself. In this short video, Penny from Wellness With Penny.com candidly shares her thoughts on this topic and what it means to create a "true love-based" relationship (or friendship), versus an "ego-based" one.

Learn to let go… if you want things to flow

Nature does not force or rush, yet it gets everything accomplished effortlessly. We are very much a part of nature, yet we have such a tough time. Why is this? It’s not that we don’t know what is or isn’t working in our lives, or what we should or shouldn’t let go of, but more so, that we have a tough time letting things go…

We have a tough time because we have forgotten our true nature. We were born into a society that has forgotten, and so we find ourselves following in its footsteps and getting lost along the way. All looks normal. But “normal” does not mean “truth.”

Truthfully, it looks normal because we have forgotten. We have lost our way so deeply that we are identified with this way of living – this way of suffering. We think this is the way it is.

For example: One of the sad things in life is when people leave — and worse, they leave you with the feeling that 1.) you didn't do the thing required to make them stay, or (2) you did the thing that made them go, or (3) if you knew, you would leave instead and make them feel the pain you're currently feeling.

The truth is, when people change their minds, the energy has shifted. Naturally, time wants to move forward, but it is us who want to stay behind. We want to delve deeper in the situation – in the pain. We don’t know how to let go. We only know to fight, force, push, and shove to get what we think we want only to feel more suffering. Sadly, we’ve forgotten our true nature.

You see, nature does not force or rush, yet it gets everything accomplished because it flows… it flows with each season. Though the trees wither away in the winter, they don’t fight this course of action, and they don’t die either. They simply lay to rest... They flow with the situation until such time as spring when they once again perk up and bloom effortlessly.

And so it is that we are very much a part of nature – a part of this kind of intricate intelligence. This is our true nature – the divine part of us we have forgotten. Perhaps it is time we remember so we can, like nature, go with the flow. After all, we do feel a certain peace when we admire the beauty in nature… could it be that deep down we recognize its beauty as our own?

Penny's exclusive interview featured on Strong-Athlete.com

I recently agreed to an exclusive interview with Strong-Athlete to share my story, hardships, failures and successes — from how it began, where it is today, to where it could be heading. Thank you for letting me share this with you. Feel free to click on the link below for the interview.

April 11, 2012 – Strong-Athlete News

EXCLUSIVE INTERVIEW with Fitness Star Penny Phang

By Vince “Fitness Financier” Pe

A few weeks ago I got to catch up with my dear friend – the beautiful Penny Phang. If you’ve been fortunate to work with Penny, you know right away that she is an individual of incredible drive and passion in whatever she puts her mind to. This stunning entrepreneur is a Personal Trainer, Writer, Public Speaker/Motivator, TwinLab Canada sponsored athlete, and Wellness Coach. Did I also forget to mention that she is a double black belt martial artist in Kenpo and Freestyle Karate?

In addition to balancing a busy schedule, Penny can be seen frequently with her 10-minute home workout videos to keep all of her clients and her fans “on the move” despite THEIR busy schedules. 

In this Strong-Athlete feature, we get to find out “what drives the driven” as Penny shares her secrets on what keeps her pushing for more. Read it here on Strong-Athlete.com.

How to Ask for What You Want - A Lesson from Tila

No games, just get to the point! If you want something, just show it -- make it known -- just ask for it. Here, Tila shows us how it's done!

10-Minute Home Workout Series 11: Crazy Eights

When it comes to boosting metabolism, increasing lean muscles, and maximizing fat burning, high intensity interval training has been identified as being one of the most effective.

Previous research has shown that just 20 minutes of high intensity training, 2-3 times a week, can yield greater results than slow and steady long-drawn-out conventional aerobics done 5 times a week. So choose a few of my 10-minute workouts and perform them back-to-back for a total of 20 minutes (not including warm up and stretching time, of course).

Saying that, however, I’m fully aware that some people cannot perform high-intensity-type workouts due to legitimate health or physical (or sometimes even age) issues. So for those people, you may have to stick to more conventional-type workouts and it may have to be longer workout sessions with higher frequency per week in order to achieve the same results. And there’s nothing wrong with that.

BUT, if you are willing and able, and decide to incorporate high-intensity-type workouts in your regime to get maximum results while cutting your workout time short, please be sure to practice proper form first and foremost!

Take the time to build an aerobic base so your body has a good foundation to warm up to this type of workout. Always start with the modified moves (beginners to intermediate) and slowly advance from there. Don't just jump in and expect your body to do this type of workout if you don't first practice and get familiarize.

Like anything you do, it doesn't just happen, you have to start some where. And you have to be consistent in the practice. This way you can build your body to work like a fine-tuned machine and it will perform well for you in all areas of life.

If you do your best and give it your max effort, that is considered YOUR advance level. So don't compare yourself to others or their fitness level. As long as you're doing your best each time, you will get stronger and better... and when you do, your body composition, strength and endurance will change to match your abilities.

So don't worry about the weighing machine — focus on your performance! As your performance improves, so will your body. This much, I know for sure!

Here is the list of exercises and program description for Crazy Eights:

Repeat each set for 8-10 rounds.

Set 1

20s - Jump Squat (alternating between narrow and wide)

10s - Hit the Deck (push up into child’s pose)

Set 2

20s - Burpee (with 4 knee tuck lateral hops)

10s - Push up (with rock climb)

Start with Set 1. Perform the 20s (20 second) exercise at maximum effort, and then slow down, but keep moving for the 10s (10 seconds) of “active rest” exercise. Repeat this 8-10 rounds (total 4-5 minutes). Then, perform Set 2 and do the same.

Take breaks if you need them, but keep them short (5-15 seconds at a time). If you do your best, in a short time, you’ll find yourself taking less and less breaks! :)

**Click here if you missed the 10-Minute Home Workout Series 10: ABS-olutely Cardio.

Can you really "bulk up" from strength training?

Myth about Women and Strength Training: "I'll bulk up."

You won't, in large part because women have only a fraction of the "male" hormone testosterone, which helps promote muscle tissue growth. As a result, women build less muscle mass than men, and they do so at a slower pace. Also, when you strength train, your body will need a bit more energy than usual, and you may feel the need to eat a little more food.

Now, here’s the thing: if you’re not eating the right kinds of foods and portions, and simply eating to satisfy hunger, you could very well gain unwanted pounds and mistake that look of weight gain with “bulking up because of strength training,” but in fact it’s not the strength training that’s “bulking you up,” but more so the not-so-clean foods you were eating or started to eat.

Keep this in mind: a pound of muscle takes up about 18 percent less space than a pound of fat, so as you burn fat and replace it with lean muscle tissue, you'll actually look leaner, not bulkier.

Dr. Oz's Two-Day Wonder Cleanse

I often hear, "I saw this really good detox product. Should I get it?" Or, "What do you think about that cleansing product at the store? I 'heard' it's pretty good." Hmmm... 



...Okay, people, here I go again... please don't believe that something is good just because it says so on the box, or some celebrity is using it. Even worst, don't think it works because it has fancy print ads or commercials. If you don't do your research and simply use products based on all the marketing gimmicks, you could really hinder your efforts in the long term, if not the short.


Because I believe in natural healing and healthy weight loss, my answer always guides in the direction of proper food combination and self-nurture. If you don't learn to do things from the inside out, you can become too dependent on the outside world to provide temporary relief... now, that's a whole lot of personal power to be giving away, don't you think?

I dig around a lot to find ways to refine the information I share and came across one of Dr.Oz's article, which I love. It promotes natural healing and explains what a cleanse is. I'm so grateful I don't have to write it all out. LOL. (Thanks for saving me some time, Dr. Oz.) :) 



Also, please keep in mind there are many ways to do natural cleansing: juicing, liquid diet, alkalizing diet, etc. This here is just one of many ways. Check out Dr. Oz's Two-Day Wonder Cleanse article. Click here.

If you're going to cheat, learn to cheat smart!

I admit, I have a sweet tooth and I love desserts!! Though I indulge when I'm dining out, I do choose wisely, or try to share my portions. However, at home, I have no excuses, I know I have more control over the contents of my food (in this case, my desserts lol). So how do I satisfy my sweet tooth while keeping in shape? The answer is NOT exercise... I call it "cheating smart". 

I don't like my clients or myself to feel deprived. Life is for enjoying – so enjoy! But be smart. There are always ways to make a healthier, better version of something you enjoy eating. Just get creative! 

Allow me to share one of my favorite desserts with you. It takes 2 minutes to whip together; it's nutritious, healthy, and perfectly SWEET and a little crunchy! All under 200 calories. I eat it almost everyday... lol.

Penny's Strawberry DeLight (one serving)

5-6 medium strawberries (sliced or chopped however you fancy)

1 scoop of low fat frozen vanilla yogurt (I like the Chapman's brand)

1/4 cup granola or your preferred crunchy cereal sprinkled all over (I like the Kashi brand of cereals)

See? Isn't this easy? Not only is it tasty and easy to make, but you get to eat a dessert that's actually good for you. You get your vitamin C from the strawberries, calcium and protein from the frozen yogurt, and fibre from the granola. 

Be sure to choose healthy cereal options that are high in fibre; don't worry, most of them are sweet to the taste buds. ;) Also, stick to only one serving as recommended here or you would end up consuming too many unnecessary calories... and then, you might just have to go to the gym to work it off! LOL. But other than that, enjoy! 

Enjoy this gym-free, guilt-free dessert. Mmmm... Life is good...


Want more? Click here to check out another healthy yumminess for less than 200 calories!

What you see is rarely what you imagine it to be

What you see is rarely what you imagine it to be. Don't get so fixated with what others are sharing on Facebook (or anywhere else for that matter) if it's going to bring you down!

Most of us have heard the phrase "A picture speaks a thousand words." But here's the thing, though pictures speak a thousand words, they most often do not speak a thousand "truths".

Let's use Facebook for example, you may be looking at photos of old friends, exes, estranged relatives, colleagues, mentors or celebrities... and you may think their life is cheery and effortless like the smiling photos they share so publicly. 

Maybe deep down you’re envious or saddened by what you see because you feel you’re not as "popular"—or you secretly wish you had what they had. I know these feelings stand true for all of us to some degree.

But the thing to remember here is this: Do not devalue your unique life path, or undermine your own inner greatness. Each and every one of us have our battles in life—our unique set of challenges—no matter how well we put up an opposing front (be it on Facebook statuses, photos or in person).

The truth is... things are not always what they seem.

In my business of guiding people (including myself) to achieve wellness, I've gathered enough insight to share a piece of truth about the cheery, even sexy photos that we see so often online or on print…

…The smiling couple is kissing, but little do you know they have not been happy for a while and are feeling resentful inside. The guy with the fancy house and car lost his job a while ago and is too embarrassed and stressed trying to be someone he’s not. That "popular" girl who is the life of the party seems to have everything going, but deep down feels stuck and is battling depression with drugs.

Yes, they may have been happy in that moment the photos were taken, but what's really going on behind the scenes is usually not what you imagine it to be. In most cases, photos do not truly portray how a person really feels inside. After all, why would anyone want to share photos that show how lost, sad or ill-spirited they feel?

With this, perhaps I could enlighten you with some thoughts… Next time you browse around on Facebook (or wherever else) and start to feel intimidated, envious or compare yourself to others, instead of focusing on how much “better” someone else is, focus on how you can personally improve.

Use this opportunity to learn from as many different people as possible, from different careers, lifestyle choices, to personal beliefs. There is something to learn from everyone, including the people with whom you disagree.

Understand that everyone has different styles of "being". Allow others their free will "to be" however they choose. They’re neither "wrong" nor "right". They've simply chosen to experience life a certain way in this moment in time. It isn’t yours to judge but to learn from. And so it is that you, too, get to choose how you want to experience life in each moment.

Pay less attention to what other people are doing if the thing you’re paying attention to is not serving you for the better. We each have our own style of living that no one could ever duplicate in the "exact" same way. So embrace your uniqueness, nurture it, find ways to refine, strengthen and display it… and you’ll see for yourself that it is during this deliberate life practice that all the right people and circumstances will flow to you in abundance.

Read more: Could Your Deep-Rooted Limiting Beliefs Be Holding You Back?

10-Minute Home Workout Series 10: ABS-olutely Cardio

Really?... Just 10 minutes to a better mind and body?

The key to boosting weight loss and getting the most out of your exercise routine is to make sure to incorporate high-intensity, short-burst-type exercises, at least 2-3 times per week (along with a balanced, well-portioned, nutrient-rich diet).

Many studies have confirmed that exercising in shorter high-intensity "bursts" with short rest periods in between burns more fat than exercising continuously at a slow "comfortable" pace for a long session.

These high-intensity, short-burst-types of exercises are the closest to how the human body was designed to move—like that of a hunter-gatherer. Many recent studies have already highlighted the benefits of this type of daily movement. Go ahead and look it up—see for yourself! 

Learn to optimize your workout time. If you "don't have the time to workout," execute a few short 10-minute workouts, at your maximum effort, 4-6 times a week, and observe how much better you feel as your body changes for the better. 

Remember, first and foremost, always focus on executing with proper form to prevent on-set or delayed injuries. So start slow, go at your own pace, and move up from there.

ABS-olutely Cardio

Set 1

1.) Palm Plank Pike (fast) - 30s

2.) Knee Tuck Hug - 30s

Repeat this set 3 times.

Set 2

1.) Plank Jump jacks (fast) - 30s

2.) One Leg V-sit - 30s

Repeat this set 3 times.

SET 3

1.) Palm Plank Rock Climb (fast) - 30s

2.) Bicycle Sit-up - 30s

Repeat this set 3 times.

There are 3 sets of exercises for this workout. Each set consists of 2 moves to be performed one after the other. Do as many reps as possible in 30s (30 seconds) for each move. Repeat each set of exercises 3 times before moving on to the next set. 

For example: In Set 1, do palm plank pike for 30s, do it in proper form as fast as you can. Then, quickly move into the knee tuck hug for 30s (totally engaging the abs and moving with complete control—don’t just rock back and forth).

Then, repeat this same sequence again 2 more times (for a total of 3 times) before moving over to Set 2. Move from one set to the next quickly and seamlessly. Whatever you do, don’t take too many breaks (especially long breaks) or you would only defeat the purpose of the workout. Keep your breaks short (15-20 seconds at a time).

Try to keep moving even if it means slowing way down to catch your breath or rest your muscles. Just do your best and get it done! Have fun with ABS-olutely Cardio! :)

**Click here if you missed the 10-Minute Home Workout Series 9: Mighty Threesome.

Your genes do not create your fate… Find out what does!

Time and again I hear people “blame” their genes for the physical, emotional or mental challenges they may be "battling" in their lives. These battles can be anything related to overall health, physical abilities, compulsive or addictive behaviors, and even spiritual or religious beliefs.

After much time spent studying new truths and guiding my clients to work past these limiting beliefs, I will tell you that though I still have much to learn, however, I can now share with certainty that your genes do not create your fate. It may play a role, but it isn't a be-all and end-all. 

Nothing is black and white; there are always options and alternatives. You just have to want it badly enough to find more truths and deliberately choose the things in alignment with what you truly want for your Self. Okay, sure, you cannot change your genetics, but you can change your environment and lifestyle, and this will dramatically change your level of wellbeing and your resistance to “dis-sease” or “dis-comfort”.

Let's put it this way, if you plant tomato seeds, you're going to get tomatoes. You're not going to get a pine tree. You cannot change the tomato's genetics. But if you plant the seeds where they will get the most sunlight, nurture the tomatoes with pure clean water, feed them organic compost, and mulch them as they grow, well, you're going to grow amazing tomatoes! 

You see, genetics you cannot change. But taking control of your environment (your body) will have a huge impact on your overall wellbeing. 

It’s incredibly challenging for dis-eases to thrive in an environment that is well-nourished. So it’s up to you to nourish your being with the most healing, life-sustaining foods, experiences and sensory impressions – as well as, productive exercise, effective breathing techniques, and a nurtured spirit. 

If you're limiting your Self in any way due to what you would say "is in your genes," I suggest you see what some of the world's leaders on this topic has to say and teach you that can positively change the way you live. For centuries, millions have been able to heal themselves of dis-eases and overcome genetic challenges simply by being open enough to seek new truths. Maybe it's your turn?

Allow me to start off your journey on seeking new truths by introducing a few leading experts in natural healing:

Dr. Dean Ornish shares new research that shows how adopting healthy lifestyle habits can affect a person at a genetic level. For instance, he says, when you live healthier, eat better, exercise, and love more, your brain cells actually increase.

Dr. Dean Ornish is a clinical professor at UCSF and founder of the Preventive Medicine Research Institute. He's a leading expert on fighting illness – particularly heart disease with dietary and lifestyle changes. He's one of the leading voices in the medical community promoting a balanced, holistic approach to health, and proving that it works.

The author of Eat More, Weigh Less and several other best-selling books, Ornish is best known for his lifestyle-based approach to fighting heart disease. His research at the Preventive Medicine Research Institute (the nonprofit he founded) clinically demonstrated that cardiovascular illnesses – and, most recently prostate cancer – can be treated and even reversed through diet and exercise. 

Another doctor you may want to get familiar with is Dr. Richard Schulze.

Dr. Schulze is one of the foremost authorities in the world of natural healing and herbal medicine; known as one of the greatest healers of all time specializing in a combination of Herbalism and Naturopathy. He holds a Doctorate in Herbology from the School of Natural Healing and a Doctorate in Natural Medicine. Dr. Schulze also holds a degree in Herbal Pharmacy and degrees in Iridology. 

His personal commitment is “to offer people an option to medical doctors, hospitals, surgery, chemical drugs and the physical, emotional and financial bankruptcy that this system of disease management causes. Unless maintaining chronic diseases with medical doctors, drugs and surgeries, and spending your nest egg to do it sounds like fun,” he claims, “I have an alternative.” He calls it Creating Powerful Health! He continues, “It's a lot more fun, less costly than managing disease, and let's you live life to your fullest potential."

You can read his short 7-page e-book here: 4 Simple Truths to Feel Great and Create Lasting Health.

(Note: To flip the page when reading the e-book, click on "next page" which can be found on the top of the site.)

The depth of his work and success is extensive. So it's best you visit his website here to learn more. Herb Doc.com

Also, his blog is so candid and informative that it would be ridiculous not to subscribe. You just might find truths here that can help you or your loved ones heal naturally. Herb Doc Blog.com

60 Seconds to a Better Relationship - Yes, 60 seconds!

During my life coaching sessions with clients, it has come to my attention that most people are overworked, overcommitted, and all-around overwhelmed in their relationships. Some feel neglected or resentful, while others simply feel something is missing. 

Though I may not have all the answers, however, I do learn from the best life and relationship experts to offer the right tools and guidance to help my clients achieve healthier, happier, more fulfilling relationships. Peter Fraenkel, PhD, has one piece of advice: "Don't try to schedule time together. Schedules are more work. And you don't need any more work."

Instead, Fraenkel, the director of the Center for Time, Work, and the Family at the Ackerman Institute for the Family, in New York City, tells couples to come up with a list of things they can enjoy together that can be done in less than a minute: telling a joke, one long kiss, etc. 

These 60-second pleasure points, don't all have to be face-to-face. He even suggests using the tools that make many individuals feel overextended—a BlackBerry or cell phone—for private matters. Couples are encouraged to send a quick text message or e-mail links to a funny website or a restaurant review (and a note: "Let's do takeout from here tonight?").

It's not the "big stuff" that can make a relationship healthier... it's the little things you do with conscious awareness each day to "give" to your relationship. 

So I suggest each of you initiate three (60-second) pleasure points a day. Couples report that this practice not only instills a better sense of connection throughout the week but, as Fraenkel says, "also greatly relieves each partner's concern that they could never find any time for the other." And it lowers the couple's expectations for a vacation—suddenly, they don't look at those two weeks in Bermuda as their only chance to connect, but rather as a chance to lengthen those pleasure points, stretching that 60-second kiss into something more.

Feel free to visit Relationship Advice From Penny.com from time to time and scroll away for more life and relationships insight and inspiration. You can also access it here by clicking the "Life & Relationships" link button above. :)

10-Minute Home Workout Series 9: Mighty Threesome

Weight loss researchers coined the term "yo-yo dieting" to describe intermittent weight loss efforts that leave people heavier and heavier. 

And now there is yo-yo exercising: Repeatedly starting and stopping a workout routine makes weight loss more challenging and weight gain likely, according to data from the National Runners' Health Study. After a lapse, men had to run at least 16 miles a week before pounds started to come off; women had to log more than 29. 

If you can stick to a regular regimen, research suggests that you won't have to spend hours at the gym to gain many of exercise's benefits. With only a few hours or so a week—provided you're putting out maximum effort—you can protect your heart, strengthen your body and avoid adding pounds.

Learn to maximize your time at home. Commit to a 10-minute-a-day home workout and watch your body transform. Join the Wellness Movement! Start here, right now, with Mighty Threesome. No equipment needed! 

Here is the list of exercises and program description for this workout:

Set 1

3 Squats

3 Jump Squats

3 Burpees

Set 2

3 Push-ups

3 Jack Push-ups

3 Hit the Deck (with 4 mountain climbers)

Set 3

3 Wide Jump Squats (back and forth)

3 Dive Push-ups (Be sure to push hips back all the way toward the feet before diving down and forward)

3 Jack Knife

As you can see above, there are 3 sets of workouts. Each set consists of 3 exercises. Perform each exercise for 3 reps as you move down the line from Set 1 to 3. When you complete one round of the entire workout, that's considered 1 rep.

Then, repeat this entire sequence as many rounds as possible in 10 minutes. When you come back to do this workout on another day, be sure to try and do more than you did last time. Challenge yourself to do better each time.

Remember to take your time and practice the moves first and foremost. Get familiar with the exercises so you can execute with proper form. Once you can achieve this, you can slowly move in with speed and strength. As your performance improves, you can be sure your body is transforming as well. So focus on your performance! Have fun! :)

**Click here if you missed the 10-Minute Home Workout Series 8: Furious Fives.

Crock your way to deliciously healthy eating!

Italian style roast. See recipe below.

You don’t have to be a good cook or spend a lot of time in the kitchen to prepare an abundance of healthy, delicious meals. Just find a simple way on how and what to do. Let's take a crock pot, for example. It has become an integral appliance in today's kitchens.

As you probably already know, you simply place the ingredients in the crock pot, plug it in, and turn it on. This leaves you to spend the day as you like, knowing that you'll return to a delicious homemade meal ready and waiting for you.

Imagine entering your home and being greeted by the inviting smells wafting from a crock pot... It's like having your own private chef cooking away while you go about your day! How convenient! :)

You can prep in advance several kinds of dishes you want to have for the next few weeks, freeze them, and warm them up as you go.

If you like experimenting, go ahead and put in whatever you like. For example, you can make a jambalaya-style chili.

Jambalaya-style chili. Made by the
very fit and healthy Russell Steele. :)

Using some fresh and some canned ingredients, it’s a snap to throw together and will keep you craving it for days. Extra lean ground turkey, diced tomatoes, tomato paste, chopped garlic, onions, red, green and yellow bell peppers, kidney beans, pinto beans, fresh green onions, salt, pepper and even some chili powder to spice it up.

Eat with some brown rice, or heck, just throw the brown rice in the crock pot, too! Sprinkle a little cheddar cheese on top and ta-daa!! Buon appetito! :)

If you're not into playing around, no problem! Just click on the links below for some mouth-watering healthy, low-fat crock pot recipe ideas. All recipes even provide the nutritional information on calories, fat, sodium, etc. Let's get crocking!

Check out healthy crock pot recipes by Good Housekeeping.com and Eating Well.com.

Click here for the Italian Style Roast recipe as seen on the image at the top. Il cibo è la chiave del mio cuore! LOL :)