Eggs: Free range, cage free, or
organic? What to choose and why?
It's
no big secret that eggs are one of the most nutritious superfoods, fat-burning
and muscle building. The more you familiarize yourself with updated research, the
more you'll understand what I'm talking about.
The
question is, which do you choose? Free-run, free-range, cage free or organic?
If you're eating lots of eggs, and you're not choosing the right kind, you're
wasting your time. Which
one is the "happy hen"? Meaning, which one is the most humanely
raised and healthiest kind for you? Here's your 60-second answer.
People always ask me for ideas on breakfast. They're either
looking for something that tastes good, keeps them full, yet
"slimming", give them energy, help them lean up, get their nutrients,
or they're just bored of the usual toast, oatmeal, cereals, eggs, smoothies,
and other "breakfast-type stuff." Here's a quick summary of my answer.
Don't
let all your hard-earned workouts go to waste. Nutrition is KEY as part of a
healthy lifestyle and achieving results. It's mainly about eating right (and
getting rest) in order to build, repair and maintain a body you want. Don't get
me wrong, I love indulging in all my favorite "fun" foods, but I also
make sure that I know when to offset my "badness" with a whole lot
more of "goodness”.
One
of my many favorite meals to fuel up with is fish, veggie and good carbs, such
as this halibut and asparagus, on a bed of quinoa (below). What are you
fuelling up on?
I find that most people think that pasta
is "bad for you." Let me clarify: It is NOT the pasta that is bad for
you, but it is how you prepare it and how much you consume at a time that can
make it bad. Also, most fail to eat their veggies when having pasta, which
leads to a nutritionally-imbalanced meal. Allow me to explain. Click here.
I love
steaks, especially T-bone steaks. Though steaks (especially leaner cuts and
grass fed ones) can be good for you in terms of providing a ton of necessary
nutrients such as protein, selenium, vitamin B12, and zinc, it is not the
healthiest if consumed too frequently (for reasons ranging from too much uric
acid to high cholesterol). So with that, I limit my intake to once or twice a
week. This is enough to really enjoy it and take in all the good stuff it has
to offer, but not so much as to compromise my health.
The side
dishes you pair with your steak are very important in order to aid with better
digestion and to neutralize the acidity. A nice big green salad is best; something
highly alkaline and nothing too heavy. Or, in this case I didn't do a salad,
but I did, however, stay consistent to my standard of eating nutritious foods
that are colorful and vibrant! I added sautéed mushrooms, lots of mixed
veggies, and no more than half cup basmati rice (mixed with turmeric for more
health-added benefits).
This is why I love seeing
a colorful plate of food
The
more colorful and/or vibrant it looks, chances are, it’s filled with nutrients.
And by the way, this does not include foods like colorful cakes, candies,
cookies, cereals, etc. I'm talking about real foods with substance such as
quality protein, grains, produce, whole foods.
For
me, last night's dinner was a Malaysian-style satay chicken lightly sprinkled
with peanuts and topped with a refreshing mango salsa, accompanied with some
basmati rice with turmeric, and a whole lot of mixed greens.
One way to lean out
while getting the energy you need
In
preparation for the final weeks of a Natural Bodybuilding Fitness Competition,
one of my staple meals is baked chicken breast, steamed broccoli and mashed sweet
potatoes. Protein shakes and snacking on rice cakes with a little organic
peanut butter and jam.
Your healthy protein
shakes can taste like dessert!
Love
chocolate? Me too! You can make a delicious, protein-filled chocolate-raspberry
smoothie:
Chocolate-Raspberry Seduction
-
2 scoops of Kaizen chocolate flavor Iso Whey Protein powder
-
1 cup unsweetened chocolate almond milk
-
3/4 cup frozen raspberries (for Vitamin C, antioxidants and added flavour)
-
1 tbsp unsweetened cocoa
-
5 ice cubes
Or
try this tasty, filling and leaning smoothie treat after your workout, or as a
small meal:
Vanilla-Strawberry Delight
-
2 scoops of Kaizen vanilla flavor Iso Whey Protein powder
-
1 cup unsweetened vanilla almond milk
-
1/2 cup nonfat Greek yogurt
-
1 cup frozen strawberries
-
1/2 tsp cinnamon
-
5 ice cubes
I challenge you to rid
of your cheat treats and eat nutritiously clean and lean for the next few
weeks.
Here
are some ideas of meals. Baked, boiled, steamed or grilled. Seasoned or
flavored with herbs or spices, olive oil, garlic, lemon, light sprinkle sea
salt or light soya sauce. Nothing heavy.
Keep
in mind, food portion will vary person to person depending on your health and
fitness goals. The meals I share here are just to give you an idea on eating
well.
Lunch
and dinner can look like this:
-
chicken breast and veggies (broccoli, peppers), sometimes adding avocado.
-
halibut and veggies, sometimes adding a small potato.
-
salmon with kale or spinach salad, sometimes adding sweet potato.
-
couple times a week I switch to red meat such as extra lean pork or beef
tenderloin with veggies, sometimes adding a little brown rice or quinoa.
How to eat
strategically on your rest days (low activity days)
On
my low activity rest days I aim to have little to no heavy, starchy carbs other
than my usual oatmeal and/or toast earlier in the day. With that, I make sure
to get my energy source (calories which I need to efficiently get through the
day) by having more protein, good fats, and greens.
For
example, my meals could look like this here: Grilled calamari on a bed of
salad. Grilled sea bass with veggies. (The last picture is what my sea bass
looks like after I debone it.)
To ensure
you always have a good meal ready to go, it helps to plan and prepare in
advance. For example, instead of baking one piece of chicken breast, you want
to bake 4-5 pieces to last you several meals. Prepare your veggies and rice in
advance. This way, grabbing a good meal on the go can be simple, healthy and
delicious.
Keeping things nutritious, clean and lean at this
stage is very important, hence, choosing chicken breast over thighs; using
flavour-spices that are low to zero in sodium and sugar; using good oils and
fats that your body can use; baking, boiling and steaming instead of other
options that can add unwanted calories and promote bad health such as frying.
You can always have a delicious and nutritious
meal ready to go, without a lot of work. Let me show you how! Click here.
Instead
of my usual protein source of chicken breast, salmon or tuna, I might do other
sources of protein altogether such as shrimp, lobster, white fish (sea bass or
halibut), steak or pork tenderloin. I might even indulge in different kinds of
starchy carbs preparing it as clean as possible without losing flavor, and
consuming it in moderate portions.
For
example, the other night, we had surf and turf (steak and lobster) on a
modest-size bed of mushroom risotto, accompanied by snap peas, as well as, a
salad of mixed baby arugula and spinach. And some wine to wash it all down (of
course!) ;)
Between
6am - noon, I would have half cup cooked oatmeal with a splash of almond milk,
and a small wedge of cantaloupe. Then, a protein shake (one scoop of iso whey
protein powder) and handful of blackberries. I usually have this after a
workout, adding natural glutamine and BCAA (branch chain amino acid) to help
with muscle energy, recovery, maintenance and development.
And
second breakfast is usually scrambled egg whites with chopped up veggies such
as broccoli and/or red peppers. All this adds up to a total of approximately
500 calories. Filling, nutrient-rich, health-promoting, energy-providing
calories!
Changing up my protein
to baked whitefish (in this case it's tilapia). Lightly seasoned with coconut oil
and my favorite Malaysian chili paste. Accompanied with mixed veggies of
broccoli, spinach, peppers, tossed up with a little bit of brown rice for flavor
and texture. This meal is low carb, high protein, and a great source of good
fats, fiber, vitamins and minerals.
All-Day Energy Smoothie
You’ll Love
With
11.5g of fibre, 17.3g of protein, 4 serves of alkaline greens, a huge range of
vitamins, minerals, phytonutrients, antioxidants, healthy fats, blood-sugar
balancing, cell supporting, alkalizing goodness to keep you satiated and help
you lean out while staying healthy... you can see why this smoothie leaves you
feeling great with all-day-energy. Click here for recipe. Click here for the chocolate version. ;)
Even when
we entertain, we keep the main meal balanced and well-portioned for our guests
so everyone walks away feeling more than satisfied. Kale
salad, grilled New York steak, seafood risotto. Delicious!
At this
point under 8 weeks out from competition day, I’m down to a few staple
breakfasts, keeping it simple, clean and lean; and strategically fuelling my
body for the day’s activities and physical demands. Because I usually have long
days waking up at 6am, I have 2-3 small breakfasts by the time noon rolls
around.
Because I
strive to be efficient with my time, I always find ways to get things done
quicker without compromising quality. Here’s how I get my fit and healthy
breakfasts ready in less than 3 minutes. Click here and check it out.
Changing up my macronutrients last night. Instead of
chicken breast or fish for dinner, I had lean pork loin done Greek style with
oregano and lime, mixed vegetables Asian stir-fry, little bit of brown rice and
grilled sweet potatoes (roughly adding up to three-quarter cup of good carbs)
fueling me for my back workout today. Clean, lean and simple. And still super
tasty!
Changing it up to
chicken
One
of my few staple meals is chicken breast baked with little bit of coconut oil,
light sprinkle of Cajun spice, few dashes of light soya sauce (or sea salt),
chili powder and pepper. Half cup cooked brown rice to fuel me further for a
long day, and 2 cups of mixed broccoli and spinach with peppers, steamed (or
warmed till soft with a little crunch), adding a little olive oil and a small
amount of Asian chili paste because I love the spicy flavor.
Salmon is one of the
best sources of protein and good fats (omega-3 fatty acid)
Getting
good fats in your body is extremely important for energy, and heart and brain
function.
Because
salmon is already flavorful enough on its own, you don’t need to dress it up
too much - which is a bonus! No need to add unnecessary calories or sodium.
Just add a little extra virgin olive oil, pinch of sea salt, pepper, and fresh
squeezed lemon. Add veggies (as much as you want), and some quinoa or other
quality grains (half cup cooked). And voila! Clean, balance, healthy, simple
and delicious meal.
Choose the
right fruits for your health and fitness goals
Yes, sugar from fruits may be considered a better kind of sugar to consume,
but too much sugar is still too much sugar and could cause havoc to the
functional efficiency of your body, especially if you have health issues, are
trying to lose weight or just wanting to lean up. In those cases, consider not
consuming too much sugar. Opting for lower sugar fruits would be a good place
to start. I personally love berries!
Not sure what fruits to choose to assist you with your health or fitness
goals? Check out this link here to see
the nutritional value of each fruit. You may be surprised to find out where
your favorite fruit sits on the chart compared to other fruits!
It
is exactly 12 weeks out from competition day. Had a celebration cheat dinner
last night of thin crust pizza and pasta at my favorite Italian restaurant
(wine, port and dessert, too). Started clean today with a fresh grilled halibut
with vegetables (broccoli, carrots, peppers) and a small potato.
Be efficient: Prepare
your meals in advance
With
a busy schedule it's easy to eat the wrongs foods and/or eat the wrong portions
to achieve your health and fitness goals. This is why for your regular meals,
it pays to prepare them in advance so you don't run out of the right kinds
of food and/or make any excuses about having no time.
Here
I prepped enough food to last me 4 meals consisting of mixed veggies, quinoa
and lentil blend, baked turkey breast with onions and tomatoes. By the time I'm
through with these 4 meals I will have prepared my next batch of food. For the
sake of variety, I might change it up to salmon, asparagus and sweet
potatoes.
For
competition prep, and more importantly, just for everyday convenience, learn to
save time by preparing most things in advance. This way, you can free up a lot
of time to get everything else done in your day while still ensuring you and
your family are eating well and not just resorting to whatever unhealthy
options available.
Things
like vegetables for example, can be prepared well in advance to last you
several meals so you can just grab and go, or just pull out and warm up for
family meals. Add your carbs or good fats and protein, and you've got your
balanced meal! No need to do multiple grocery trips or perform any unnecessary
repetitive steps when preparing your meals. Watch it here.
A healthy, leaning meal
can be simple and delicious!
A
tasty, healthy "Good Friday" dinner, in line with my fitness
competition preparation. Brown rice with mushroom, salmon, sweet potato,
asparagus, and spinach salad. Healthy ingredients and everything made clean
with olive oil, sea salt, pepper, balsamic glaze for flavor. Everything good
that the body can use. And it tastes amazing! Goes to show, you don't need
fried, sauced up, creamy, or over-sodium food to enjoy a meal.
Also, the
portions and foods can vary from person to person depending on what your goals
are and how your body is responding. For me, I continue to be deliberate with
what and how much I eat so my day-to-day is not exactly the same and very much
depends on my activity level. Do I need to add more carbs today for all that
running around? Should I eat super clean to make up for my cheat day? Or do I
have to fuel up properly for my next workout? These are some of the many things
I keep in mind when prepping my meal. Watch it here.
It's
exactly 14 weeks from competition day! Not working out today. I choose to rest
and hang with my family. I'm mindful we're taking the kids out for a fancy
dinner of pasta and pizza tonight so I'm going to keep my daytime food light
and clean while eating my nutrients for muscle maintenance and development.
I'll skip oatmeal this morning and opt for scrambled eggs with broccoli. I
usually put red peppers for tons of vitamin C (but didn't have any today). Best
breakfast is one filled with protein and fiber. Watch it here.
Why do some people
eat their hearts out, workout minimally (2x per week), and still look and feel
great? It’s because they know how to “fuel” their bodies with the right foods.
Allow me to explain.
One
very leaning and delicious way to eat a wrap is to make a lettuce wrap.
Stir-fry your favourite nutritious ingredients and lay it on lettuce to wrap.
Here,
I have a concoction of minced lean pork and shrimp, chopped bell peppers,
garlic, onions, celery, mint and cilantro all stir-fry together with light soya
sauce and pepper.
Spread
a little hoisin and chill sauce (or sauce of your choice) on the lettuce, and
top it off with the stir-fry filling to wrap. It’s low in calories, keeps you
satiated, totally nutritious and delicious! You can lean up! So eat up! :)
If you're
going to have a burger, why not choose the Wendy's junior cheese burger (on the
left) at 350 calories, 19g of fat, instead of the Ruby's bacon cheese burger on
the right at a whooping 1759 calories, 105g of fat. Wow! That's a whole lot of
unnecessary calories, fat, sodium, grease...you get the picture!
Burgers
can be healthy and good for you depending on how you make it! (My burger on the
far right): Ground turkey patty, tomatoes, TONS of greens, thin crust bread, or
whole wheat kaiser bun (pull out the extra dough so it's not too doughy or
bread-heavy). Minimal sauce. I like to put ketchup and some good old chili
sauce. Love it sweet and spicy! Altogether, a little over 300 calories and less
than 10g of fat. 100% tasty! ;)
When I say I'm going to have a "clean" meal, it doesn't mean I'm
going to eat very little. It means I'm going to eat a lot, but A LOT of good
stuff that my body can use. My meal is huge, but the calories are low and clean...this
means no greasy, creamy or processed stuff. And not sauced up with sodium or
sugar. Here are a few delicious examples.
Question
for Penny: What would be the best
way to eat to maintain a healthy weight and boost energy? Read answer here.
Your
regular workout regime can’t fully serve you if you don’t pair it up with nutritious
meals. Here are some simple meal ideas including the superfoods to ensure
you’re eating deliciously well on your journey to getting super healthy and
fit. Check it out.
Burgers
can be healthy and good for you depending on how you make it! Here's how my
burger looks today: Ground turkey patty, tomatoes, TONS of greens (lol), thin
crust bread, or in this case, whole wheat kaiser bun (and I felt like pulling
the extra dough out so it's not too doughy or bread-heavy). Minimal sauce. In
this case, I put some ketchup and some good old chili sauce. I like it a little
sweet and spicy!
What the
heck does that mean anyway? Well, generally, what that means is that you
should enjoy your foods to FUEL up, NOT to fill up! To give you an idea, allow
me to share with you a quick video of the lunch I'm making today...but keep
this in mind… Read more and watch video here.
This tasty,
easy-to-make-drink can be used to treat many conditions. What’s in it? Find out
how it’s done and how it can help. Click here.
Had a BIG
bad food day yesterday… burgers, fries, chicken wings, you name it! Time to
clean it up today! Having one of my extremely nutritious, delicious and
cleansing drinks made with only some of the world's healthiest ingredients.
Get all the
details on this, including ideas on clean, lean and delicious meal combos to
help you look and feel great. Click here.
Your
regular workout regime can’t fully serve you if you don’t pair it up with
healthy meals. So the question I get from my clients is, can meals be healthy,
and tasty? Well, lucky for them (and you), delicious, healthy meals do exist!
In fact, they exist in abundance!
Here are
some simple meal ideas to ensure you’re eating deliciously well on your journey
to getting super healthy and fit. Check it out!
You do not
have to "be perfect" to look and feel good. Every "body" is
unique and has its strengths and weaknesses; explore what yours are, and have
fun finding a balance that works best for you. Yes, FOR YOU!
Don't be
concern with others. Just adopt the things that work for you, and let go the
things that don't. Try and keep it simple when making health and fitness goals. For me, I
choose to have a body composition that keeps me healthy and happy — one where I
can truly enjoy life without feeling deprived in any way. Click here to see photo and caption.
Kale
is so good for you in every way, so to be able to make them into chips is such
a bonus!
Tossed
lightly with little olive oil, sprinkle sea salt, pepper and because I like it
spicy, I sprinkled cayenne pepper, as well, I like a little cheesy flavor so I
sprinkled some habanero cheese (nutritional yeast is best but I didn’t have
any). You can pretty much put whatever you want. :)
Just
google "how to make kale chips" and there is no shortage of info on
how to make this healthy, tasty, okay-to-eat-the-whole-bag snack (as long as
you don't drown it with bad stuff of course). ;)
Not
all ovens are the same so you must adjust the low heat accordingly so the kale
can turn crispy with a slight brown toasty edge. Keep your eye on it so it
won’t burn. For me, it was 250 degrees for roughly 45 minutes. At the 35 minute
mark, I started keeping my eye on it and pinching it a little to see if it was
crunchy yet. Yum!!
You can
throw this together in under five minutes. Living alkaline is A LOT easier than
you think. If you want to seriously lose weight, get more energy and feel
vibrant and alive - eat like this!
Lemon, parsley
and coriander, cous-cous with avocado, rocket, spinach, kale with flax oil and
lemon dressing. Note: the
cous cous served is very small — when you eat alkaline, make this type of
ingredient the smallest on the plate.
— Courtesy
of my friends at Energize for Life: The Alkaline Diet Experts. Check them out here to learn more and
energize your life!
Don't feel
like a frittata? No problem! Skip the eggs and use a thin-crust pizza bread or
pita bread! And heck, while you’re at it, try other tasty, healthy ingredients
such ground turkey meat, cilantro, peppers and the list goes on. Get creative!
;)
Want a
cool and refreshing snack? Try this flavorful cubes of watermelon, kiwi, and
feta cheese with balsamic vinegrette, olive oil and basil. If you think this
display of nutrient-rich, low-calorie snack is impressive, wait till you taste
it! ;)
If you
love food like I do and you’re wondering how you could prepare meals that are
delicious, yet nutritious and diet-friendly, here are 29 great recipes heavy on
good-for-you-ingredients—and light on calories and fat. One for everyday of the
month! Nutritional Facts are displayed at the bottom of the recipes if you’re
counting calories. ;) Enjoy now!
Roasted,
broiled, grilled or poached, and combined with a wide range of herbs and
spices, chicken makes a delicious, flavorful and nutritious meal – a healthy
alternative to red meat. So if you
love chicken, how do you keep your chicken dishes healthy, exciting and new?
We’ve got your answers here and more. Check out these exciting chicken recipes
that will make your mouth water!
Garlic is
packed with powerful phytochemicals Allicin and Diallyl Sulfides which have
been linked to lowering blood cholesterol, reducing the risk of stomach and
colon cancers. The phytochemicals are released when the garlic is crushed,
chopped to cooked. Studies have shown that eating 2-3 cloves/day can
significantly lower risk of colon cancer and provide heart health benefits.
According
to the Journal of the Royal College of Physicians garlic not only lowered bad
cholesterol (LDL) by 10% but it also increased the good cholesterol (HDL) by up
to 17%. In the same study garlic lowered triglycerides (blood fat) by up to
17%.
So don't
worry about smelling like garlic even if you have to kiss; you can always plan
around that. Just think: you have one life to live, but a whole life to kiss.
So garlic up! ;) Try some of these new and delicious garlic recipe dishes
today!
I love broccoli! It is a heart-friendly food. The beta-carotene, potassium and folate
all promote a healthy heart function and are known to reduce the risk of heart
disease.
Broccoli
is also famous for its cancer-fighting contents including flavonoids, terpenes,
and phenolics. Sulforaphane, one of the cancer-preventing compounds, boosts the
body's defence against tumours and protects against many different types of
cancers.
Another
special compound luetin is especially potent in reducing heart disease by
eating away at plaque build up on artery walls. Furthermore,
broccoli is another bone building vegetable containing over 100% of your
recommended daily intake of vitamin K and 200% of your recommended daily intake
of vitamin C.
Here is a link to some delicious, healthy broccoli recipes you can enjoy anytime. Now, go
get some broccoli! :)
In
addition, it supplies almost 66% of the daily recommended intake of folate,
which is crucial for red blood cell synthesis and preventing iron deficiency
anemia. Asparagus also contains a special kind of carbohydrate called inulin
that promotes the formation of a health-friendly bacteria in our large intestine.
Here are
some tasty asparagus recipes that will keep you coming back for more. Click on
the recipe links on this page to get the delicious, healthy ideas — courtesy
of Best Health Mag.ca.
How you
pair your foods can enhance the way your body absorbs and utilizes the
nutrients. Find out why spinach goes well with strawberries, tomatoes go well
with olive oil, salsa with guacamole, and beef with broccoli. Read more here
and get meal ideas on delicious food combinations that will make eating well
fun, yummy and healthy! Understand how it works and you may just get some great
meal ideas of your own. Click here.
Even Tila knows the mighty health benefits of little blueberries. Not only does she encourage you to add them to your diet, but she even shows you how she uses them as her exercise equipment.
Do what Tila does and stay healthy and fit: workout in the morning (even if it's a short 10-minute aerobic exercise, it can help speed up your metabolism and boost your energy level), and add blueberries to your breakfast. You’ll be amazed at what these mighty little berries can do for you. Read the full benefits, get the best blueberry recipes and watch Tila’s video. Click here.
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?
If you’re going to cheat, cheat smart!
I admit, I have a sweet tooth and I love desserts!! But I also know there are always ways to make a healthier, better version of something you enjoy eating. So you can indulge guilt-free and gym-free!
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. Check out my special “DeLight”. Click here.
I know most of you have busy schedules and so you may say you don't have time to prepare your meals—let alone prepare deliciously healthy, balanced meals to last for weeks. Well, all I can say is, that's a terrible excuse!
If you really care about your (and your family's) well-being, you would take a moment to look into the "what-to-do" and the "how-to-do". And when you do, you would realize the many options out there that can make a huge difference to your life, and your health and fitness goals.
Allow me to start you off with this simple suggestion. It's like having your own private chef cooking away while you go about your day! How convenient! :) Click here.
Here's a delicious, healthy tomato snack you can also have as a light meal. Aside from its obvious yumminess, it is also less than 200 calories, nutritious, easy to make and will keep you satiated. Read more on the health benefits of this tasty snack and find out how it's done. Click here.
Simple ways to get a total body warm-up
Penny shares some simple ideas to get a great warm-up before your workout. Watch video, get quick tips and find out the Top 8 Reasons to Warm-Up Before a Workout. Click here. 
Healthy homemade sweet potato fries. Taste so yummy…and oh so good for you, too! These are so tasty you won’t believe you’re eating healthy! You may think nothing this good for you should taste so good...or be this easy to cook. But think again! Rich source of flavonoid anti-oxidants, vitamins, minerals, and dietary fiber that are essential for optimal health. Low in calories, zero fat, zero cholesterol! Find out how it's done. Click here.
Try something new this week. Try boxing! Boxing not only helps to build and tone your muscular stature, but also helps you to gain mental strength. It is a great workout to stimulate your mind, body and soul. Not to mention, fun, and burns tons of calories! Watch video of Penny's demo, and find out the top 7 benefits of boxing. While you're there, use the exercise calculator to see how much calories you can burn during an exercise. Click here.
Who says you can't make veggies yummy and exciting? Get all the nutritious vitamins, mineral and antioxidants from greens such as spinach and broccoli, add nature's super awesome herbs and spices, add some eggs… and boom! You’ve got yourself a tasty omelet. Here's a "200 Calories of Healthy Yumminess" that will keep you satiated. Find out how it's done. Click here.
This iconic breakfast staple remains one of the best options for a morning repast. (You can also eat it any time of day!) It keeps you full so you don't binge, helps lower bad cholesterol reducing the risk of heart disease, reduces the risk of type-2 diabetes, increases your body's fat-burning capabilities, and it's a good source of fiber, protein, complex carb and iron; and it tastes great, especially when all dressed up with good stuff! Read more and get more ideas on this. Click here.
Deliciously healthy post workout shake
There is a “window of time” that exists right after your workout during which your body is at its peak efficiency in metabolizing what you consume—its glucose and glycogen stores (energy) are depleted and it is starving to be replenished and will quickly absorb anything good, or bad, that you feed it. And so it's extremely important to learn what to consume after a workout and why. Click here. 
Join the Wellness Movement!
It is time. I am officially launching the "Join the Wellness Movement" campaign. And I hope you will join me, and many others, in making small changes each day to better your overall wellbeing. Let's kick-start the campaign with this simple task... Start here, right now, with this 10-Minute Home Workout Series 1: Step It Up. Click here.
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