healthy habits

Unicorn Drink

Unicorn Drink

What’s all the fuss about? Unicorn Drink? It Changes Color, it’s Sweet; but, is it for me?


Sometimes it’s about profit:

“Schultz said that the pink-and-blue drink drove significant traffic to chains during its limited run as well as brand awareness and affinity. These sales will likely be seen in the company’s fiscal third-quarter earnings.”


Other time’s it’s about nutrition:

And this is where my allegiance is. Although the color changing Unicorn drink has many people excited; I question the nutrition.  Do Frappuccino drinkers consider nutrition or is it all about taste? For me, in my Frappuccino days it was about taste! I would call my Mocha Frappuccino an ‘internal hug’.

However, once I made a decsion to treat my body differently I started paying attention to what I was putting in my body.


Registered dietitian Niki Kubiak classified the drink as a dessert. A sugar rush is almost guaranteed, she said. “For a grande version — that’s 16 ounces — made with whole milk and topped with whipped cream, the drink is 410 calories. And with 59 grams of sugar, the Unicorn Frappuccino packs as much of the sweet stuff as six Krispy Kreme glazed doughnuts.

For those on the Weight Watchers program, a grande will use up 22 SmartPoints. Many people are alloted 30 points daily.”

When I would buy a Frappuccino it would always be a Venti which made me wonder about how much sugar was in this size of the Unicorn drink. I was shocked to learn!

Starbucks Unicorn Frappuccino Venti has more sugar than:

  • Entire bag of Hostess Powdered Donettes (75 grams of sugar). That is 20 donettes!

Four large scoops Baskin Robbins Chocolate Chip Ice Cream (72 grams of sugar).

29 Hershey’s Kisses (75 grams of sugar).

Unicorn Drink

How Much Added Sugar is recommended each day?

The American Heart Association (AHA) recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calories allowance. For most American women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar. For men, it’s 150 calories per day, or about 9 teaspoons. The AHA recommendations focus on all added sugars, without singling out any particular types such as high-fructose corn syrup.

Added Sugar






So, is choosing to put this amount of sugar a bad idea if you are interested in healthy aging? OF COURSE NOT, as long as you don’t drink it everyday like I used too.

But remember; it is about a balanced healthy diet. Obesity rates in America are still too high.

healthy unicorn drink


Occasionally, treat yourself to what you want on ‘that list‘. There’s room for all foods in a healthy diet, including the occasional fad frappe.

Unicorn Drink









When I want a Unicorn drink, a drink with pretty colors, a refreshing drink I choose Heidi’s Homemade, Heathy, Unicorn inspired Drink“.

Healthy Unicorn Drink






This combination gives me productive energy and excellent hydration. It tastes great, it’s only 55 calories, it’s packed with vitamins and electrolytes and it costs me $1.35 per drink!

Contact me with any questions or comments and if you want to know how I get 40% off the retail price, click here now!


To your Health!




Advocare Slim

Advocare Slim tastes great and helps burn body fat. Win, Win!

I’ve been using Advocare products since 2010 and can’t say enough about them. Advocare has had Slim in its product line for over 10 years. Other companies are finally realizing the science is proven. AdvoCare has known about the research and effectivness of the ingredients (such as green coffee extract, garcinia cambogia fruit extract and chromium) and have used them in our products for so many years before other companies because our Scientific and Medical Advisory board is always on the cutting edge.

What is the Slim Down Challenge?

It’s Simple!

Take Advocare Slim twice daily over two weeks.
Follow our Healthy Meal Plan and if possible move. It really is that simple.

Advocare Slim


Advocare Slim

Advocare Slim is a vitamin, mineral & herbal supplement with energy and metabolic enhancers in a convent easy to take supplement. It helps support appetite management and provides suppor for energy.



Achieve an improved body composition and feel energized with the Slim Down Challenge.

advocare slim



Bye Bye Body Fat. I’m going to hang out with Slim….






What to do next:

Decide if you want to join the SLIM Down Challenge

Decide if you want to pay Retail or get a discount.

Place your order.

Email me to send your Healthy Meal Plan.

Begin following the Meal Plan before your SLIM arrives.
Stay in contact with me. I am available to help you get exceptional results.


 The Slim Down Challenge

advocare slim

After you join as a Preferred Customer for $19.95 Order (4) boxes for a month program. The first month is only $3.85 per day*.

BUT for the rest of the year it is only $3.19 per day. (because you already have your 20% discount). 👊👊








Keep it Simple, Clean and Easy.



Interested in other products? Checkout the Product Navigator. Simply answer a few lifestyle questions and the product navigator guides you with suggested products.


I’m SUPER excited for you!
To Your Health!





*Plus tax and shipping

Advocare Oasis

Healthy Valentine

Healthy Valentine. What better way to show your love
than healthy living?

Wine & chocolate time of year? When we think about our health and healthy habits, each decision matters.

Alcohol, in and of itself, like any food, or beverage can safely and enjoyably be consumed in “moderation”……. right? Let’s take a look.

Alcohol is a drug. In it’s initial stages of absorption, it is a depressant. It slows down brain activity, fine motor skills, it impedes the neurological system and subjectively speaking, it “relaxes” most people.

Like any drug, when it enters an empty digestive transport system, it quickly makes its way to cross the brain barrier and initiate those depressant or sedative effects. Everyone knows that more or less… regardless of personal experience with alcohol. But what else should we consider?

Alcohol has a half-life stimulant effect on the body. What does that mean?

Half way through the metabolic processing of alcohol, the body is stimulated by the drug – it shifts “purpose” and alerts and awakens the body.

Many people indulge in alcohol even in moderate and conservative quantities to help the “unwind, decompress, or relax” from their stressful day. It helps to get to sleep, so some claim. Truthfully though, it is sedating the brain with a drug that in a few hours is going to awaken the brain and not allow it to shut down and rest, recover nor allow the rebuilding of the body.

But we understand the value of sleeping 6-8 RESTFUL hours. Without QUALITY SLEEP, you can have a perfect nutrition and activity plan yet still have the internal chemistry, blood lipid profile, and health risk indicators of a sedentary, burger and fry eater.


Alcohol contains 7 calories per gram; for simplistic explanatory purposes, alcohol is treated by the human body EXACTLY LIKE A FAT.

It is closer in composition to a sugar and is responded to metabolically (for our purposes) almost exactly like a trans fat. It is shuttled into the blood storage form of fat called Triglycerides VERY EASILY by the body….. unless that body is in a state of starvation…. in which case, in a last ditch effort for survival, the body can convert it into a usable energy form.

For MOST OF US, HOWEVER, drinking alcohol is like drinking a glass of Crisco. It is practically guaranteed to have an ill effect on the liver and the caloric content stored as fat.

So what about the “benefits” of alcohol, particularly red wine – here is an interesting fact. The compound(s) in red wine that are touted as “beneficial” is Resveratrol .

Healthy Valentine

Fun fact – Since a glass of wine is approximately 5 and 1/3 ounces, and approximately 2000mg resveratrol is considered possibly beneficial to human health, for a person to ingest the effective “dose”of resveratrol in red wine, he or she would need to consume 41 glasses. Hopefully, that is not anyone’s daily dosage.

Although alcohol is non-nutrient dense it is still enjoyable to many. Take it small, take it slow and avoid EVER taking it IN PLACE OF your daily nutritional needs.


My choice: for a relaxing drink is Oasis

Healthy ValentineThe Advobar is my chocolate fix. All the fun with nutrition (and protein)

A Valentine’s gift for you: (Healthy Valentine)

If you decide that you would like to have an Advocare product discount as a Preferred Customer or Distributor and place an order for any amount by 2/21, as a way of thanking you, I’ll send you a Blender Bottle WITH a sample of Oasis and an Advobar!

Preferred Customer is $19.95 (plus tax). You’ll get an immediate 20% discount and can go up to a 30% discount.

Distributor is $59 (plus tax & shipping). You’ll receive a distributor kit with $48 of product samples. You’ll get an immediate 20% discount and can go up to a 40% discount. With this option you can use just the product discount or you also have an option to earn income if you ever decide to.


How to Claim:

What to do next:

1) Decide if the discount is right for you.

2) Become either a Preferred Customer or Distributor through the links on this page.

3) Place an order for any amount. (by 2/21 using your new discount!) Not sure what to order? Visit the Product Navigator here.

4) Email or text me where to send your blender bottle, Oasis & AdvoBar.

5) Let me know how I can help you have an exceptional experience with learning about healthy lifestyles.

Text: 386-453-6809

Healthy Valentine!

To Your Health,







*Alcohol commentary written by Nutritionist Pam Giese.  She is a Stud! Checkout her fb page here.

Text: 386-453-6809




Eat Breakfast

Why Eat Breakfast?

Eat Breakfast unless you want to slow your metabolism and teach your body how to hold on to body fat.

If you want to SLOW your metabolism or you are a Sumo Wrestler:

1. Don’t eat breakfast. Sumo wrestlers never eat breakfast. This is a great way to slow your metabolism way down and will definitely ensure over eating later in the day.


eat breakfast
Those who skip breakfast
40% more sweets.
55% more soft drinks.
45% fewer vegetables
30% less fruit

2. Eat only 1-2 meals each day. Sumo wrestlers get up early, work out and then don’t eat until late in the day. This way they will be starving and will eat anything they can grab and in enormous amounts. This ensures a great calorie surplus and maximum weight gain. When you eat a large amount of calories in one sitting, the body will use up what it can and then fill your extra energy reserves for later. When your storage gets full, everything left over is stored directly as fat.

3. Drink beer. Sumo wrestlers drink large amounts of beer with their meals. For a sumo wrestler, the bigger the belly the better!

Speaking of alcohol, this is an interesting Q & A from a ‘fat burning’ blog:

QUESTION: What about alcohol? How does that fit into your burning fat program? I am not talking binge drinking, just one or two a day.

ANSWER: Hi, A couple drinks on the weekend and or on special ocassions probably won’t have any major impact on your fat loss results (although I would encourage you to consider the mindset that EVERYTHING you do either helps or hurts).

A drink or two on ocassion is a part of enjoying life for many people, and it’s important to find lifestyle balance for the sake of your long term happiness and success.

However, I do not recommend drinking every day.

“A couple every day” adds a LOT of extra calories to your daily diet. If you’re talking about two 150-calorie beers, thats 300 calories extra a day or 2100 extra calories a week.

Multiply that out for a year and you have 109,200 extra calories! WOW! That’s potentially 31.2 pounds of fat in a year.

If you DO account for the calories in those drinks, then you have another conundrum – the alcohol calories displace good valuable food calories…

Drinking gives you empty alcohol calories with virtually no nutritional value (and some negative value in more way than one), while pushing out important vitamins, minerals, phytochemicals essential amino acids, essential fatty acids, fiber and other good stuff.

Alcohol also inhibits fat burning. While your liver is busy metabolizing alcohol, it puts your fat metabolism on hold. That’s why I do NOT recommend any drinking when you are on a fat loss program (at least if you are serious about it).

When you are on a regular, year-round lifestyle/maintenance program I recommend that if you drink, you do so in moderation, keep it to special occasions or weekends and remember to factor in those calories to your daily intake.

By the way, there’s a major risk to drinking every day – even just one or two – that most people don’t even think about:

Daily drinking is habit forming. Anything you do every day easily becomes a habit that is difficult to break later.

On the other hand, if you could establish the habit of eating 5-9 servings of fruits and vegetables and getting some exercise every single day, those would be habits worth forming!

The fact is, you can certainly get leaner while drinking, as long as you stay in a caloric deficit, but that doesn’t mean it’s the smartest thing to do for your body and your health.

4. Eat out. Many studies have found that people eating in a restaurant will eat 40% more food and 30% more fat then they would if they were at home. Sumo wrestlers like to distract each other while eating to make sure they don’t notice those “getting full” signals. They also always have someone else cook for them so they don’t pay attention to fat or ingredients.

5. Sleep after eating. When they finish their LARGE meals, the wrestlers will take a long nap. Going to sleep on a full stomach forces the body to store most of the calories as fat because it doesn’t have the ability to metabolize large amounts of food while sleeping.

eat breakfastIf you’re NOT a Sumo Wrestler here are Rules to Live By:

NEVER SKIP BREAKFAST: Break-fast. The first meal of the day jump-starts your metabolic rate. Make it a good one, rich with protein.

ALWAYS EAT AFTER YOUR WORKOUT: Called the “golden hour.” Replenishing your body immediately after exercise keeps your body burning fat and retains your muscle.

NEVER MISS YOUR MEAL BEFORE BED: Your body repairs itself at night when you sleep. Your body can only do this IF you EAT! Eat one hour before bedtime and keep the choice of your meal high in protein and keep it clean. No sugars or starches.

FUEL YOUR METABOLISM: It looks for food every 3 hours. So feed it and keep it as high as possible.

Eat often:
Food stimulates our basic metabolic rate. Frequent smaller meals rather than fewer large ones help to keep our metabolic rate high. A higher metabolism burns more calories throughout the day it also promotes our bodies to use rather than store fat.

Minimum of 3-4 times daily. Protein stimulates your basic metabolic rate by almost 30% while carbohydrates and (healthy) fat lead to a 10% increase.

The more muscle we have, the more calories we burn. But, if we don’t eat protein we can’t build healthy muscle. A pound of muscle requires more calories per day to maintain itself (while at rest our body will burn more calories) while a pound of fat requires fewer.

HYDRATION: Drink water throughout the day. Our guideline is drink HALF of your body weight in OUNCES of water daily. (Increase 20% for heat. Increase 20 for exercise.) For AWESOME hydration check out what we drink….REHYDRATE.

SLEEP: The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night. And with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts. (

The key to reaching your goals are to ensure that your body is receiving the nutrients it needs to promote burning body fat, building lean muscle and staying hydrated. So, what is your preference? Eat like a SUMO Wrestler or eat for healthy living?

Learn more about healthy lifestyle choices and the Advocare 24 Day Challenge . A program designed for sustainable healthy living.


To Your Health!


use food to fuel your life

Use Food to Fuel your Life, Not Rule your Life.


Diets Don’t Work, Healthy Lifestyles Do!

Use Food to Fuel your Life

2017 is right around the corner and if you are like most of us you are thinking that this is a great time of year to make a positive impact on your life in the New Year. That’s GREAT, it’s a perfect time of year to get a fresh start and make progress on areas of your life that will benefit from a little tweaking.  You have found me and I am inviting you on a journey to make 2017 the very best that it can be.  If you follow along I will do my best to coach mentor and encourage you each step of the way so that when you look back one year from now you say, “WOW 2017 was the year that made a huge difference in my life!”  According to Neilson research the most popular New Year’s Resolutions for 2017 are to:

  1. Lose Weight
  2. Get Healthier
  3. Save More Money
  4. Get Organized
  5. Spend More Time with Family and Friends



Make 2017 the Year You Do Something for You!

If any of those goals sound like something that you want to do then you are in the right place!  As an experienced Health and Wellness coach I will be here by your side each step of the way.  You see those resolutions are the same resolutions that I began with when I started my own wellness journey and I have achieved them myself.  Along the way I founded and have helped hundreds and hundreds of others do the very same thing. Why not you?

Use Food to Fuel your Life

My blog is free, my meal plan is free, and my coaching is free!  You do not have to purchase anything in order to get my help.  I believe in eating real food and never being hungry.   Fad diets are not even a consideration.

I only recommend one brand of products. My personal choice is AdvoCare supplements because of their safety, effectiveness and the science that stands behind the products.  Advocare is also a brand where I can find all of my needs without brand mixing.  I have tried many other brands and none can compare the quality that AdvoCare offers. The products are competitively priced and because the company offers a Preferred Customer option you can even get a discount . Who doesn’t want to save money?

I will also help you get more organized in your shopping and eating habits and suggest innovative ways of spending more quality time with your family and friends.

So if you are looking to make 2017 your year to adopt a healthier lifestyle, lose weight, gain energy, save money and become the very best version of you why not join me?

Use food to fuel your life, not rule your life.

use food to fuel your life

To your Health,

healthy living

Healthy Snacking

Healthy Snacking Makes For a Healthier Lifestyle

Every day we are bombarded with images and advertisements of processed, sugary food items that are ‘within an arms length of desire’ as their makers have intended them to be. This blog includes many healthy snacking ideas.

Healthy Snacking
Eat less sugary snacks. Eat more fresh foods.
Tweeted by: CSPI



We can easily make a phone call or go through a drive thru and be served within minutes with the very latest in upsized junk meals that would lead us feeling guilty about losing the perennial
‘battle of the bulge.’

Indeed, the extremely easy availability of processed food has led to an epidemic of obesity that is not only drastically cutting down our collective life spans, but also destroying the quality of life that we already have.


Reducing obesity

The Number of countries that have reduced obesity in the last 33 years: ZERO.


For our own wellbeing it is imperative that we substitute junk foods with more wholesome food. Some may think wholesome foods are not as palpable as the unhealthy choices but over time we get used to ‘real’ food and it is certainly more nutritious and beneficial for our health in the long run.

Healthy Snacking

The question is what to do when those hunger pangs strike?

Well, here is a list of Healthy Snacking alternatives to the ubiquitous pizza and high calorie or high fat milk shake:



The age old adage “An apple a day keeps the doctor away” was not really all that far from the truth. Delicious, crunchy, apples are choked full of natural goodness. Actually thapples are a great choice ey have disease-fighting compounds called ‘antioxidants’ that are believed to help repair damaged cells.

Apples are also excellent appetite suppressants and their high fiber content makes them an ideal choice for people suffering from constipation.

They also stimulate saliva production and that in turns curtails halitosis (foul breath) causing bacteria in the mouth.

Hard Boiled Eggs

They pack a powerful protein punch indeed and are full of vitamins to boot. Adding hard-boiled eggs to any diet plan not only soothes the hunger pangs but also provides calcium to keep the bones strong.

Celery Sticks

A single large stick contains a miniscule 10 calories making it an integral part of any healthy living program. Moreover, that same single stick can easily deliver around 10% of your daily Vitamin A requirements and that’s definitely good news for your eyes since Vitamin A prevents degeneration of vision.


Carrots contain Beta Carotene: A powerful antioxidant that helps sharpen vision and also maintains healthy skin. They also have low calories and are quite filling in their own right.


Peaches are all but perfect when it comes to weight loss regimes and healthy eating lifestyles. Not only are they quite filling but pack a mere 35 to 50 calories and zero fat.  They also fight obesity-related diabetes and cardiovascular disease. Like apples, peaches also have a strong antioxidant count.

For a truly refreshing healthy snacking idea is fruits and vegetables can be mixed up together and liberally sprinkled with walnuts, pistachios, almonds and other assorted nuts.


healthy snack ideas

I was taught to always include a protein with my fruits or vegetable snack. Ultimately, healthy eating is all about lifestyle changes. Saying no to junk food cravings and making a conscious choice to eat their healthier counterparts. Below are 20 healthy snack ideas:

20 Quick Easy Healthy Snacking:

1. 3-4 slices of turkey/chicken with 10 baby carrots (or get those single serve bags)

2. Low sodium turkey jerky or low/no fat jerky with sliced zucchini and yellow squash slices (or any vegetable or fruit)

3. Whole wheat flatbread or 2 flat whole wheat bagel rounds or 2 sandwich rounds with hummus, thin avacado slices, mushrooms & tomatoes.

4. An Advocare chocolate peanut butter meal bar.

5. Meal Replacement Shake if you didn’t have it for breakfast.

6. 2 Quaker rice cakes with all natural (peanut or almond)  nut butter and slices of banana or slices of strawberry or a handful of blueberries.

7. 2 Cheddar cheese rice cakes with tuna, salmon or imitation crab meat. (if mixing with mayo choose fat free mayo, fat free cottage cheese (and no dairy during the cleanse days 1-10).

8. Advocare Pro-20 protein shot and any 1 serving of fruit.

9. A pouch of tuna or salmon on Romaine lettuce leaves with mustard, sliced mushrooms, tomatoes (or stuff all this into a whole wheat pita pocket)

10. A single serving bag of almonds and any fruit.

11. 1 cup of trailmix. (3/4cup of Kashi or wheatchex or frosted mini wheats. 1/4 cup of raw nuts, seeds and a tablespoon of dark chocolate morsels and a tablespoon of raisins or cranberries.)

12. A single serving oatmeal packet cooked in water with a single serving packet of almonds and a single mini box or raisins (or any fruit such as, slice up an apple, or a banana, or 1/2 cup berries or a pear, a peach)
For protein in your oatmeal, Add a Tablespoon of powdered peanut butter or regular natural peanut butter or 1 scoop vanilla protein powder or plain greek yogurt (no dairy during the cleanse though) or 1/4 cup Almond milk.

13. Minute maid brown rice with 1⁄4 can black beans.

14. 2 Tablespoons natural peanut butter or almond butter or cashew butter and an apple or pear or other fruit.

15. 2 Tablespoons of either, peanut butter, almond butter, cashew butter and (10-12) baby carrots or (2) celery stalks or several mini celery stalks.

16. A baked sweet potato with cinnamon and 1 Tablespoon either natural peanut butter/almond butter or 1⁄4 cup FAT FREE cottage cheese. (no dairy during the cleanse) Top your baked sweet potato with a source of lean protein, such as cooked lean ground turkey, canned tuna or cooked black beans. Add Mexican flavor by topping your baked sweet potato with cooked, shredded chicken breast seasoned with chili powder and cumin, sliced avocado and/or spinach and salsa.

sweet potato with shredded chicken and spinach

17. A baked potato with salsa and FAT FREE cottage or cream cheese or with crumbled soy bacon or crumbled turkey bacon. Checkout the many combinations of healthy snacking with potatoes.

1 tablespoon nonfat plain yogurt mixed with 2 teaspoons chopped scallions, 1/4 to 1/2 teaspoon curry powder and 1/4 teaspoon salt.

Feta & Olive:
1 tablespoon crumbled feta cheese, 2 teaspoons chopped fresh herbs and 1 teaspoon chopped black olives.

1 tablespoon low-fat ranch dressing and 2 teaspoons chopped scallions. (remember no dairy during cleanse phase)

1 tablespoon prepared pesto and 1 chopped small plum tomato.

Creamy Horseradish:
1 tablespoon reduced-fat sour cream mixed with 1/2 teaspoon prepared horseradish.

1-1/2 teaspoon tapenade and 1 tsp. chopped fresh rosemary or parsley

Creamy Chive:
1 tablespoon pureed low-fat cottage cheese and 2 tsp. chopped fresh chives

1 tablespoon refried beans, 1 tablespoon prepared tomato salsa and 1 teaspoon chopped fresh cilantro

18. A garden, boca or turkey burger on whole wheat sandwich round, lettuce, onion and tomatoes. OR a Veggie Pattie (or turkey) on  Flat out bread with sautéed Tomato, Onion & red peppers.

19. (2) Veggie hot dogs  with mustard and sliced

veggies or in a salad or in a pocket with vegetables.

20. Protein shake.  Of course you can use a high quality protein mix or 1/2c -1 cup eggwhites, 1 apple OR 1 banana, water, ice spark. OR 2 cups instant oats and 1 pint egg whites.

To finish, put both ingredients into a blender and mix it on high for 1 minute, or until oats are liquefied. You can flavor it before blending with cinnamon, a packet or two of Stevia, peanut butter or PB2.

That’s a lot of healthy snacking!





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on the go nutrition

On The Go Nutrition

If you’ve heard me say it once you’ve heard me a hundred times;

Don’t Skip Meals.


Turkey Zucchini Slider

Turkey Zucchini

1 lb ground turkey
2 cups grated zucchini
1 small onion, minced
1 clove garlic, minced
4 Tablespoon cilantro, minced
1 teaspoon salt
1⁄2 teaspoon black pepper
Non-stick Cook spray

Preheat oven to 400 degrees F
In a large bowl, mix together the first 7 ingredients.
The mixture will be wet. Set aside.

Spray a baking pan with Non-stick Cook spray.

Using a spoon, drop about 2oz of mixture onto the pan.

Bake in oven for 20-25 minutes. Switch oven to broil and brown for an additional 3 minutes.

Serve immediately on a bed of lettuce or top with salsa, avocado or other favorite topping.

Can also be stored in an air tight container in the refrigerator.

Sweet Potato and Black Bean Burgers

1 1/2 cups cooked sweet potato
15oz can black beans
1 1/2 cups cooked quinoa
1/2 red onion, chopped
5 tbs chili powder
1 TBSP olive oil
Salt & pepper as needed.

Mix all ingredients. Make patties. Cook (5-7 minutes each side).

On the go nutrition

This is a great recipe for on the go nutrition. Healthy and packed with protein!

Turkey Meatballs with Pine Nuts!

This recipe for Turkey Meatballs with Pine Nuts is great to make on the weekend, to fill your fridge with healthy snacking options for the week. You could also make a batch of hard boiled eggs and slice some cucumbers
while the meatballs bake. These healthy snacks are high in protein. Taking control of your snack foods is key to getting on track with your fitness results.


turkey meatballsServings: 12

Here’s what you need:
1 cup blanched almond flour
½ cup Parmesan cheese
¼ cup fresh basil, chopped

¼ cup coconut cream, or half and half
1 Tablespoon ketchup
1 Tablespoon tomato paste
1 teaspoon sea salt
½ teaspoon black pepper
2 eggs, at room temperature
1 teaspoon minced garlic
½ cup yellow onion, finely chopped
½ cup pine nuts
2 lbs ground turkey
2 Tablespoons olive oil

Preheat the oven to 400 degrees F. Lightly grease a large rimmed baking sheet with olive oil.

In a large bowl combine the almond flour, Parmesan cheese, basil, cream, ketchup, tomato paste, salt, pepper, eggs, garlic, onion and pine nuts. Mix well until fully combined. Add the ground turkey and use your hands to mix all of the ingredients evenly into the meat.

Shape the meat into golf ball shaped meatballs and place on the prepared baking sheet. Drizzle with the olive oil.

Bake in the preheated oven for 15 minutes, or until cooked through.


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water, rehydrate

Drinking Water is Important to Health

 Why Drinking Water is

Important to Health

The benefits of drinking water can hardly be overstated, especially considering the fact that over 60% of our body is made up of water and other fluids. The old mantra of “Don’t medicate – Hydrate” has a lot going for it.

Maintains suppleness of the skin

While plain H2O is certainly no elixir for everlasting juvenescence, there can be no doubt whatsoever that it helps us retain our youthful good looks.

Water is necessary to preserve optimum skin moisture and deliver nutrients to the skin cells. It not only replenishes skin tissue but increases its suppleness as well. This in turn helps delay the onset of different signs of ageing such as wrinkles and fine lines.

Moreover drinking enough water helps the body combat skin disorders like, eczema and psoriasis. It also increases the metabolic rate and improves the digestive system so as to enable it to flush out all kinds of harmful toxins from the body, fostering healthy and glowing skin as a consequence.

Relieves Fatigue while increasing overall energy

Water is important for healthSince the brain consists mostly of water, drinking it is a no-brainer of sorts. What’s more, it also helps one think, focus, and concentrate better. Energy levels of the human body are boosted as a result as well.

Water as an aid to Weight Loss

Water helps in the removal of various by-products of fat, acts as filler before meals and so reduces food intake. It’s also a perfectly natural appetite suppressant, its propensity to increase the metabolic rate means the body continues to lose weight even at rest and perhaps best of all, it has absolutely no calories whatsoever.

Helps energize the body’s muscles 

Dehydrated cells tend to shrivel as they are not able to control their electrolytes balance. This is turn results in muscle fatigue. During exercise, it is advisable to start with hydration early and the continuing to take short water breaks. This helps the body replenish fluids lost through perspiration.


Water helps the kidneys work better

drinking water helps remove toxins from our bodyA core function of water is to act as a waste carrier, going through the cells present in the human body and cleaning up behind it. The kidneys are directly responsible for cleansing and eliminating toxins from the body; however, they work optimally only when water intake is adequate. Drinking too little water may well result in kidney stones and pain while passing liquid waste.

Enhances the body natural immune System

A person who drinks a lot of water is less likely to get sick then someone who does not. Drinking plenty of water helps relieve and prevent headaches, flu, and other ailments such as Myocardial infarction and stroke.

Water has always been my favorite drink! To help flavor it and add healthy electrolytes I add Rehydrate. (actually, Rehydrate includes antioxidants, carbohydrates and electrolytes) YUM!





To Your Health!



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Famlies that eat together have more fun

Families That Eat Together, Stay Together

Families That Eat Together

The age old truism that “families that eat together, stay together” has been proved correct time and again to this day. The family unit is the smallest societal substructure in human society. In fact it’s the nucleus around which all of human society is based. In fact, when a civilization’s family structure starts to erode; degradation, both at the individual as well as the community level follows shortly after.

Famlies that eat together, Stay togetherFor any society to continue to exist, it is imperative that its nucleus be sustained. In order to ensure that such a breakdown does not occur, it is essential for the family unit to survive and provide a stable, nurturing environment for the younger generation. One of the best ways of doing this is to take family meals together at least once a day.

Communication and Wellbeing
Stimulating conversations that are sparked during regular meals provide opportunities for the whole family to connect, learn, and ultimately, bond, not just with one another but on the holistic level, as a complete unit.
For many families, it’s the only chance they have amidst a busy schedule to share information, views and news, as well as ideas for the days ahead. Family meals have been successfully fostering love, warmth, security as well as feelings of belonging for centuries. It is the ultimate unifying experience for all and even more so for its younger members.

Family meals are known to keep children out of trouble
Various studies have proven that children in families that regularly eat together are much less likely to be involved in high risk behavior of any sort, especially regarding substance abuse such as alcohol, drugs and tobacco.

Opportunity to Resolve Conflicts
A family dinner that occurs on an everyday basis provides natural opportunities for both planning the days ahead as well as a chance for solving various problems and other issues. Sometimes scheduling family meetings to discuss such plans and issues may well prove to be difficult. Regular family meals can offer a natural solution to all such issues/conflicts.

Fosters enhanced learning for younger children
Children eating regularly with their elders get a shot at learning opportunities not otherwise available to their peers. When families eat dinner together and have different conversations, learning is inevitably encouraged for the younger members of the family. Not only do they have a higher vocabulary but also have a far better grasp of current affairs then other children.

Better overall health for the whole family
Children are quite likely to receive better overall nutrition when eating dinner regularly with their families. A joint family dinner means not just children but their elders are more likely to eat a nutritionally balanced meal i.e. one low in sugar and unhealthy fat content.

This is in marked contrast to other homes where individual members either prepare their own meals or eat pre-prepared food.

Since I was a little girl, our family always believed in meals around the table. Today, Dennis and I value that time together. There will be days however, that schedules dictate eating  ‘on the go’, if this happens we choose Meal Replacement Shakes or Meal Replacement Bars with Healthy drinks!


Eating together as a family builds strong relationshipsFamilies have been around for a million years and will doubtless be around for a million more, provided the love that glues them together also holds true…

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Health benefits of sleep

Health Benefits of Sleep

Health Benefits of Sleep


As William Shakespeare puts it in Macbeth (act II and Scene II),

Tis Sleep that knits up the ravell’d sleave of care”.

 sleep takes a backseat to almost all other priorities. Judging by the good bard’s definition, most of us are walking around with distinctly tattered shirt sleeves. The reason being that in today’s grand scheme of things, sleep is a luxury that most of us tend to forgo.

Be it our workplace or our everyday life, sleep takes a backseat to almost all other priorities. And with the advent of the ‘Smartphone’ era, even those of us who do go to bed early, end up dawdling over our social media accounts before calling it a night. Only to wake up early morning the next day and starting the whole cycle all over again.

Weekends used to be ideal for catching  up on our snooze time, but now that is increasingly becoming a thing of the past as we cram our hours full trying to paint the town red so as to make the coming  work-week more bearable.

Unfortunately, this has led to a detrimental effect to our overall health.  We’ve all heard about the importance of excellent nutrition and exercise. But, if we were to take a holistic view of our mental and physical well being, sleep should be right on top of the list.

Few people know that lack of sleep has severe negative effects not just on our health but our very ability to enjoy life optimally. From rapid weight gain to lack of sexual potency, more often than not, a chronic lack of sleep is usually the culprit.

Health Benefits of Sleep are numerous. Then there is a veritable host of deadly diseases that lack of sleep can lead to:

  • Stroke
  • Diabetes
  • Myocardial Infraction
  • High blood pressure, etc


Sleep also plays a plays a key role in both our thinking and learning processes.

Why we need sleepAnd its lack thereof hurts these crucial cognitive processes in many ways. First and foremost, it impairs attention, as well as concentration, not just our problem solving abilities but our reasoning as well. Taken together, all of these make it increasingly more difficult to learn new things effectively.

Not only that, it also causes depression and makes us age well before our time.

In light of the above, it is absolutely imperative that we get at least seven to eight hours of sleep daily.

In order to do so, we have to remove all the distractions of our daily lives. In effect “shut off” ourselves when it’s time to sleep. And for that we need to maintain a sleeping schedule and must follow it religiously, even on weekends. When its bed time, its bed time period!

Moreover, the room must be quiet and dark and free from distractions. It’s advisable to not have a TV set in one’s bedroom. Also, comfortable pillows and mattresses are an absolute must. Insomniacs should avoid afternoon naps. Even short power naps should be avoided at all costs.

Occasionally, if I need a sleep aid, one that I find effective is Sleepworks.

Doing all this would help our body maintain its natural equilibrium and make us both healthier and wiser in the long run.

To your health!




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