Advocare Spark Reviews

Advocare Spark Reviews

AdvoCare Spark Reviews- New Advocare Spark


I confess that I love Spark and have been a loyal customer for over six years.  AdvoCare Spark provides me with a healthy dose of long lasting energy that lasts for hours.  Spark sharpens my mental focus which is great for any  busy mom, student, or young professional.  it is great source of B vitamins and amino acids which helps our pilots, nurses, and teacher clients have the mental focus to perform their work at a high level. AdvoCare Spark is low in calories which is great for all of us who want a healthy alternative to sugar laden soft drinks and other energy products. Spark lovers can choose from 8 delicious flavors and it is Informed Choice tested which makes it safe and effective.

AdvoCare Spark Reviews: Here is what our clients have to say

Kelly C- surgical products sales- “Spark helps me stay foAdvocare Spark Reviewscused in the operating room when patients and doctors rely on me and gives me the energy to tackle my workouts after a long day!”

Doris W-neonatal critical care nurse-“I love Spark! I gave up my six diet Pepsi a day habit and Spark provides smooth, healthy energy all day long.  My Spark helped launch my personal wellness journey.  I’m healthier and more energetic that I have been in years.”

Jason S – professional pilot “Spark is great. Because I’m on call 24/7 when I’m on duty and when I get that 3am call I know I can rely on Advocare to keep me focused and ready to roll. My only problem is that I like so may flavors it’s hard to choose. Spark rocks!”

advocare spark reviews



However… It just keeps getting better and better.

Here is what’s new: Its’ in the bag…No, really.

Spark is transitioning to recyclable bags! How awesome is that? The new packaging for Advocare Spark will provide improved durability and portability. This new recyclable bag is re-sealable to make it more convenient for both storing or taking with you.

Improved durability and portability

Take this bag anywhere you go! From hand bag to gym bag to luggage this new design is convenient, resilient and travels easy.

Re-sealable for added convenience

These bags are easy to open and seal! It’s great protection for keeping each precious stick pack safe and secure.

Recyclable material

Constructed out of recyclable material. When you are done toss it in the recycle bin or re-use it in fun and creative ways!

advocare spark reviews











To conclude my Advocare Spark Reviews:

It tastes great, provides mental focus and productive energy. It is packaged for convienence, nutritionally advance and priced competitively. (even without the discount )

Healthy Holiday Tips

Healthy Holiday Tips | Healthier Happier Holidays

american holidays
The average American will gain weight during the holidays.

The Holidays are almost here and we know what that means.  It’s the JOY of family and friends, the holiday celebrations, and the hustle and bustle of the season.  It’s my favorite time of year but it brings challenges for those of us who want to maintain a healthy lifestyle and still ENJOY the Holidays!

The Holidays come with stress and one of the Mayo Clinic’s top recommendations for reducing stress related to the holidays is “Don’t abandon your healthy habits”.  Here is the great news; the 80%  /  20% rule applies!

So, if we stay focused on our lifestyle 80% of the time we can splurge a little around the holiday season and not live to regret it come January 1st.  That’s right we are going to celebrate but celebrate in moderation!

meal plan

How do we do that?




My first Healthy Holiday Tips and most important is to continue to follow the plan:

Small frequent meals

making sure that we pair protein with carbohydrates at each meal and snack!  If you don’t have a copy of the meal plan and grocery guide make sure that you get your complimentary copy so that you have it handy.


Drink Water

Second, make sure that you continue to drink ½ of your body weight in ounces of water each day.  This will work wonders for your health, energy and overall appearance.

drink waterMost of us are chronically dehydrated and when we are we have a lot less energy and our bodies don’t function nearly as effectively.  Here’s a helpful way to remember how much you need.  Take your current body weight and divide by two.  That’s how many ounces of water we need to function optimally, now convert that number into 16% bottles of water.  That means that if I weigh, 140lbs. I need 70 ounces or the equivalent of about 4 ½ bottles per day.  If that seems a bit daunting, slowly build up to that amount over several days or even several weeks.  This is a great Healthy Holiday Tips and I promise you that you will feel better, have more energy, be more regular; and your hair, skin, and nails will thank you for it by looking their best too!




Plan Ahead

Third, plan ahead.  If you know that your schedule is busy and you don’t have time to eat three meals and snacks have a plan that makweekly meal planweekly meal planes it easier!   We always want to choose real food first, so  get recipe suggestions and snack ideas here.  But if that doesn’t work on some days have some healthy alternatives readily available, my favorites are Meal Shakes or Meal bars.



If We Blow It

Fourth, if we blow it for a meal or even a few meals don’t sweat it!  It happens! The best way to handle it is recognize that a few days won’t set you back unless you let it!  Simply recognize it and reaffirm your commitment to long term health and wellness. Then CHOOSE to start with steps 1 thru 3!  It’s just that easy. It becomes a choice to live a healthier lifestyle and it will pay over and over again throughout your life.

You May Want Help

Lastly, here are some Holiday Helpers from AdvoCare that I swear by. I use them myself and recommend them to my clients especially around the holidays. They are convenient, healthy and provide an extra boost to ensure we stay on track with our healthy habit goals.


healthy holiday helpers

Crave CheckAn innovative sustained-release caplet that helps promote weight management and assists in appetite control by helping to maintain blood glucose levels already within the normal range.

Carb Ease : For those who occasionally indulge in carbohydrate-heavy foods, Carb-Ease Plus helps inhibit the breakdown of carbohydrates and fats so the body is less likely to absorb them.




Thermo plus: an innovative product for supporting weight-loss goals that contains key botanical extracts, to help maintain efficient metabolism and suppress appetite.

SLIM: Combines appetite suppression with energy and metabolic enhancers in a convenient, easy-to-take supplement drink.



advocare holiday helpers

The Holidays are a time to celebrate and celebration is part of a healthy lifestyle.  We know that if we celebrate sensibly we can enjoy all of the JOYS of the season without the feeling of regret come January 1st.  Choosing to live a healthy lifestyle and enjoy it’s rich rewards for you and your family over a lifetime.  We wish you well and celebrate this season with you!

To your health!



How Much Is Advocare?

AdvoCare Prices| How Much Does AdvoCare Cost?

How Much Is Advocare? This is a common question and a great question.

The answer is, ‘it depends’ on which AdvoCare products you are asking about, there are nearly 70 products in the AdvoCare product line which are divided into four broad categories; Active, Well, Trim and Performance Elite.

Product categories are grouped around AdvoCare products that provide energy and on the go nutrition are in the Active line, products for overall wellness are found in the Well line, Advocare products for healthy weight management are found in the Trim line and if your goal is to improve sports performance you should check out the performance products in the Elite Performance line.

On a per serving basis the prices range from a few cents to several dollars per serving. Cost is really dependent on your specific goals.

A great resource for identifying products for your specific goals is the free Product Navigator.

Frequently Asked Cost Questions

How much is the 24 Day Challenge?

The AdvoCare 24 Day Challenge is our most popular program and the basic program with Probiotic Restore is about $229.65 plus tax and shipping for the products, plan and coaching.

At full retail price that is only $9.56 per day.  This sounds like a great investment to lose weight, break through a plateau, learn healthy habits or get a jumpstart on overall wellness.

how much is the 24 day challenge
24 Day Challenge (Basic program with Probiotics)
  • By working with your AdvoCare coach you may learn to modify some of your daily food and drink choices so that the actual investment for your products is not ‘adding’ to your monthly budget but it becomes an exchange.


What do I mean by that? You may drink fewer sodas or stop drinking those expensive coffee drinks. Perhaps you’ll take fewer trips to the convenience store for snacks, or begin trading the drive thru for the grocery store!




When we began using AdvoCare products we saved enough on our daily trip to Starbuck’s to completely pay for our Challenge.  (I used to drink the largest Americano and Heidi drank the largest Mocha Frappuccino and we purchase the 24 Day Challenge at a 40% discount).

We have friends who, by modifying their lifestyle have combined lost nearly 100 pounds and after paying for their AdvoCare products manage to save $600 per month. They do that by exchanging unhealthy choices for healthier choices.  Today, this couple is healthier, happier and better off financially than before they discovered AdvoCare.

To help decrease the cost even more Advocare has two discount options. This will make the cost of the 24 Day Challenge or any of the AdvoCare products an even better deal.

How Much Is Spark?

Another common Advocare cost question is ‘how much is spark’? You can purchase AdvoCare Spark in individual stick packs or canisters. AdvoCare Spark in a canister is $51.95 (retail) which is about $1.24 per serving.

My friend Noah drank (4) Monster energy drinks daily. He estimated he paid about $2.00 per can. After he started drinking Spark, he was completly focused and had great productive energy drinking ONE Spark daily. When Noah bought Spark at retail he paid $1.24 per day versus $8.00 per day. He began saving $6.76 per day. Over a month he SAVES $200 per month simply by changing his lifestyle!

how much is spark








Noah made one other change.

He became a Distributor so he could get an Advocare discount. So now he SAVES even more!

Discount Options: Why pay full price?

You can choose to become a Preferred Customer and get a 20% – 30% discount or become an AdvoCare Distributor and get 20% – 40% off the retail price.

Both Preferred Customer and AdvoCare Distributor programs work similar to a Costco, Sam’s or BJ’s discount club.


When you ask ‘How Much Is Advocare”?, we believe that you shouldn’t pay full price to look, feel and perform better.  As an example with a 20% discount the 24 Day Challenge costs about $7.65 per day! And Spark goes from $1.24 per serving to $0.99 per serving.

We personally have been enjoying a 40% Advocare discount since 2010! (yes, we can show you how!)

Get a complete list of AdvoCare products, their cost, serving size, servings per container here.   At full price AdvoCare products are competitively prices but with a  Preferred Customer or Distributor discount, they are too good to pass up!

There are many supplements on the market that work but may not be safe. There are others on the market that are safe but don’t work.

Banned-substance free certification positions AdvoCare as a leader in the nutrition industry. Advocare supplements are affordable, they work and are safe.

Your health is the most valuable asset that you have; don’t you deserve to protect it by using the safest and most effective nutrition products available?

AdvoCare doesn’t cost much when you consider that it is an investment in living a healthier lifestyle!

“Everyone gets old but not eveyone has to age… ” Choose a healthy lifestyle not only for today but for tomorrow.

If you want to talk in detail contact me!


Be well,




Product Navigator Advocare

Product Navigator Advocare

With the Product Navigator Advocare Create a program tailored specifically to your needs by answering a few short lifestyle questions.

So, you’ve done your research and understand the safety of the Advocare products. Safety is the first consideration for every AdvoCare product.

product navigator advocare
AdvoCare Product Navigator
Answer a few questions and Based on the information you provide, the Product Navigator will make product suggestions.

Now, you may be asking yourself what are the best products for your specific goals.

With Advocare you always have support! Customer Service will help you, your personal Advocare Coach will help you and the Advocare Product Navigator can help you.

What describes your main goal?

Are you looking for weight loss, weight maintenance, fitness and sports perfromance or wellness and healthy aging?

After answering a few lifestyle questions AdvoCare products will be suggested based on your goals and lifestyle habits.

Eat a healthy diet rich in fruits, vegetables and lean protein then AdvoCare products can be used to complement your habits .

Additionally, exercise and sleep are healthy lifestyle factors that may have a positive effect on your results.


Take look at the Product Navigator for yourself.


Advocare product navigator


Why do we need supplements?

The average American diet simply does not include all that is needed to ensure enough vitamins, minerals and other essential nutrients for a healthy life. Supplementation, in conjunction with a healthy diet and exercise, can have a dramatic impact on your health and wellness.

So, in addition to healthy food and drink choices supplements may have a positive effect on your health.

The Advocare Product Navigator is a great place to begin.


In closing, before beginning your health and wellness journey with AdvoCare, you should consult your physician. This is especially true if you have any medical conditions or are on medications.
Happy navigating!


advocare scam

AdvoCare Scam

AdvoCare Scam

Advocare Scam? I have been asked a number of times if AdvoCare is a “scam” and as a 25 year senior business executive (and someone who was skeptical) I want to share the facts and let you decide for yourself.

So what is a scam and does AdvoCare qualify a scam company? 

A scam is a term used to describe any fraudulent business or scheme that takes money or other goods from an unsuspecting person. With the world becoming more connected thanks to the Internet, online scams have increased, and it’s often up to you to help stay cautious with people on the Internet. There are countless examples in the news every day about scams targeting unsuspecting people. Usually, scams pop up quickly take advantage of the targeted people and disappear quickly because the scammers are either caught and prosecuted or they evade law enforcement and are off to their next illegal endeavor.

Advocare Scam
Source: Dictionary.com


Let’s take a look, is Advocare a scam?

First, AdvoCare is a direct sales company governed by the Federal Trade Commission and has been in business for over twenty years.  AdvoCare offers over seventy products in its four product lines, and has one of the most prestigious Scientific and Medical Advisory Boards in the industry.  There are over 600,000 active distributors in AdvoCare most of whom decided to become distributors simply for a product discount. Any distributor (discount member) can resign at any time without penalty. To me this proves a long term business with a strong foundation, not like the definition of a scam which can pop up quickly take advantage of the targeted people and disappear quickly.

Second, AdvoCare has several hundred professional endorsers.  Advocare endorsers are given a product allowance.  They have never been paid cash to say they use the products. These professionals can afford to use any product on the market but they choose to use AdvoCare exclusively because of the safety and effectiveness of the products.  AdvoCare has professional relationships with Major League Soccer, NASCAR, and college football.  These professionals and sports franchises won’t risk their reputations by being involved with any company that wasn’t highly regarded and respected in the sports industry. So, I see no scam here, Advocare endorsers really do use Advocare products.

Third, there is no mandatory auto ship, no monthly quotas, and minimum requirements to buy each month.  These practices have never been part of AdvoCare. The founder believed that if the products were safe and effective people would be eager to buy the products. Twenty plus years of growth is evidence of the wisdom of the founder, Charlie Ragus. Above I defined a scam as fraudulent business or scheme that takes money or other goods from an unsuspecting person. I do not see this happening with Advocare.

Fourth, some people I talk with don’t understand the Direct Sales business model and initiailly think because it is ‘Direct Sales’ that it is a scam. Not true. Yes, there are direct sellers who are scammers BUT there are also scammers who work in traditional businesses. With scammers it is a ‘heart’ problem not the ‘type of business model’ that creates the scam.  AdvoCare distributors do not earn compensation for recruiting new Distributors. Compensation is based on product sales. There is no guarantee of success or short cut to success. As a direct seller we only earn compensation and promotions based on our results. In the traditional business model I personally experienced people being promoted based on their relationships not necessarly their results. So based on my experience with Advocare, I do not see a scam.

Finally, AdvoCare offers a 100% Satisfaction Guarantee. Scams are illegal and do not offer guarantees.

I was highly skeptical when I looked into AdvoCare.  However, my personal results with AdvoCare products made me a believer.  We joined AdvoCare as distributors simply to get a discount on the products, having been loyal product users for over six years we would never consider using any other brand.  We share AdvoCare products with friends and family because we want them to look, feel and perform as well as we do. We’ve helped hundreds of others get results with the products and save money by becoming AdvoCare distributors themselves.  We have even helped some earn additional income.  It took a lifetime to build our reputation. We would never choose to associate with any company that was out to scam anyone.

It is obvious what I believe about AdvoCare but it’s not about me, it’s about you.   I have shared all of the facts that led me to my conclusion.Now you get to decide! Contact me if you have more questions.

Healthy Recipes

24 Day Challenge Approved Recipes

 24 Day Challenge Approved Recipes

The great thing about the 24 Day Challenge is we get to EAT real food and a Choosing healthy foods and pairing them properly will help boost our metabolism and energy.

So, here are a few of our favorite 24 Day Challenge Approved Recipes.

Easy Egg Wraps

2 min Prep Time  / 2 min Cook Time / 4 min Total Time

These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, hummus and more.

Egg Wrap
1 Egg per wrap
Coconut oil or oil spray
and any of the optional choices.
Optional fillings: turkey, avocado, cheese, hummus, fruit, yogurt, etc… Make it your own!
Optional seasonings: salt, pepper, paprika, cayenne pepper, basil, oregano, etc.


  • Whisk the eggs in a bowl until there are no lumps and you cannot see any seperate egg yolk or white pieces.
  • Heat some coconut oil (or butter) in a frying pan.
  • Pour a good scoop of the egg mixturee into the frying pan and rotate the pan to let the egg spread out into a thin layer. The thinner the better when using eggs as wraps.
  • Once cooked on one side, flip over.
  • Remove each wrap as they cook and leave on a plate and allow to cool.
  • Repeat with all the mixture until you have made enough wraps.
  • Place your favorite filling inside and roll up.





  • 1 cup cashews
  • 1 cup oatmeal (blend to powder)
  • 4 scoops Advocare muscle gain (Chocolate or Vanilla)
  • 1/2 cup agave or honey
  • 1 cup peanut butter

Instructions:  Protein Balls

Mix together 1 cup peanut butter, 1/2 cup honey (or Agave), and 4 scoops of Advocare Chocolate (Vanilla) Muscle Gain. Roll into 28-30 balls and refrigerate for 2 hours. Enjoy.



PB&J Crepe

Similar to the egg wrap this crepe is another amazing 24 Day Challenge Approved Recipes

Your serving* in egg whites
Your serving* of peanut butter or PB2
1 packet of Oasis 


Spray non-stick spray into a medium saute pan until coated.

Heat over medium heat.

Once the pan is hot pour in the egg whites.

Add peanut butter & Oasis to half of the egg whites.

Cook until egg whites turn from translucent to white while periodically lifting upthe edges.

Once cooked through, fold in half.

Serve immediately.
Preparation Time: 2 minutes
Cook Time: About 5 minutes

*Yield: Adjust portions to your serving size. Remember that 2 egg whites (1/4 cup) equals 1 ounce of protein. Do you know how many eggs you should eat for your size?



24 Day Challenge Approved Recipes


Garden Fresh Salad

4 eggs
asparagus, (1 bunch) ends trimmed
curly endive (about a cup)
1 cup dandelion greens
½ cup cherry tomatoes, halved
⅛ cup red onion, thinly sliced
½ red bell pepper, thinly sliced into matchsticks
1 packet Stevia
2 Tablespoons lime juice
1 garlic clove, minced
2 teaspoons Dijon mustard
1 Tablespoon raspberry vinegar

garden salad

Place the eggs in a pan of water; bring to a simmer for 6 minutes.

Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.

Bring a medium pot of salted water to boil.

Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.

In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.

In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.

Coat the salad with the dressing. Top with asparagus and sliced egg.



Fruit Dip with JAZZ

fruit dip


Light cool whip 8oz

1 low fat cream cheese 8oz
(1) stick pack or scoop of fruit punch (or any flavor) spark


Mix all ingredients into a delisious dip. Use you favorite fruit and dip.




Hummus on Cucumber Slices

Cucumbers topped with hummus


Fresh Cilantro

Red pepper hummus

Toasted sesame seeds and

Grape tomatoes cut in half

         All piled on a cucumber slice!

         posted by: Dawn F. on fb



Chicken Burrito

Chciken Burrito






Servings: 1

1 sprouted grain, flourless tortilla
1 Tablespoon hummus
⅓ cup cooked brown rice
black beans, ¼ cup cooked
½ cup cooked chicken, chopped (or baked tofu)
2 Tablespoons fresh corn kernels
2 Tablespoons chopped cucumber
¼ cup shredded arugula
3 cherry tomatoes, chopped


Warm the tortilla in a dry skillet.

Spread the hummus evenly over the tortilla.

Top the tortilla with rice, beans, chicken and veggies.

Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly. Serve with a side of your favorite salsa.


Rosemary and Garlic Roasted Salmon

24 day challenge approved

2 garlic cloves
2 fresh 6″ rosemary sprigs, about 1 tablespoon chopped

1 1/2 to 2 pounds salmon
1/8 teaspoon sea salt
1/8 teaspoon black pepper

Preheat oven to 425°. Peel and chop garlic and rosemary and set aside. Place salmon on a parchment lined baking sheet. Sprinkle with salt, pepper, rosemary, and garlic.

Place in the oven and roast for 12 minutes or until the salmon is flaky.




Healthy Snacking ideas 24 Day Challenge approved



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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student loan debt. how to get rid of loans.

Graduating Debt Free

Graduating Debt Free

Is it possible to graduate debt free? If you said ‘yes’, then why do you think student loan debt is higher then it’s ever been?

Dear graduates,

No one will be relieving your debt.

No job will pay off your loans.

The government is 19 trillion in debt.

Check with the graduates from 10 years ago, they still have most of their student loan debt  if not all of it.

68% of you won’t find a job in your degreed field. (which means you’re going to settle)

The student loan debt can not be bankrupted away.

Sorry for the downer….they probably didn’t mention all that when you signed up for it.

Don’t believe me? Call some folks in their 30’s and 40’s and ask them how all the debt has worked out for them.

under employed

Source: https://www.accenture.com

It takes most students ten years to pay off their debt from school.
How can I pay off my student loan debt?
Do most students graduate with debt?

How long does it take to pay off federal student loans?

Answer: Unless you arrange for a different repayment schedule with your loan servicer, the standard repayment schedule is 120 months (10 years).

Your servicer can tell you about programs that allow you to extend your repayment term. Extending the term of your loan means that you will pay more in interest over the life of the loan. (from: The Consumer Financial Protection Bureau)

increasing student loan debt


“According to the research, financial security is a growing challenge for American longevity and well-being, particularly among less-educated people and the so-called millennials generation, which is defined as people currently between the ages of 25 and 34. Millennials who went to college are struggling with student loans and credit card debt five times that of 25- to 34-year-olds only 15 years ago.” (read more)

Income that continues to be generated after the initial effort is done is called residual income.
Residual income may also be called passive income.


Get a job….but find someway to earn extra income on the side, something you put effort into it and it can pay you residually.
The only real income is residual income. They DID teach you about residual income in college, right?

residual income

linear income versus residual income
build my fortune build my bosses fortune

Most of my career I worked in a ‘linear income’ business model which was great I got paid. But I had no flexibility with my hours and I worked an average of 65-70 hours per week. I was trading ‘time’ for dollars’. Now I earn the same income as my highest paid position and between both my husband and me, we invest about 20 hours per week. (10 hours each)

How to earn residual income
  • There are different ways to earn residual income you could write a book or produce music or a movie.
  • I wrote a book Gods Guest's. It provides residual income.
  • Create a software program, invest in an oil well or real-estate.
  • I just thought about 'oil well' because Dennis has been talking with an investor about investing in drilling.
  • Save money, have an investment portfolio. (as a point of reference if you save $1,000,000 and earn 5% interest, you will have residual income of about $50,000 per year.)
  • Most people don't realize how much they have to save for signicant income to be paid back to them.
  • For myself, I decided to join an affiliate marketing program which taught me how to build people to reach their goals, in turn I earn residual income.
  • Home based business. Work from home.



Help for families to get out of debt

So is this lifestyle of debt freedom and time freedom for everyone? No! It is not.

understanding your money matters. 

It takes work, you could get your feelings hurt because not everyone YOU think will support you, actually will. So this type of business is for the person who has dreams and won’t allow those without dreams to stop them.

How about choosing a job because of your passion for the job and not the pay? The average person’s best shot to live an above average life, is to start a business, home based, doing things that add value to others by solving problems. We each get one life, why not live it debt free. (think about that statement in your life right now. How would your life look if you did not have debt? What would be different?)

If you are graduating without student loan debt, Kudos! Whether you paid your way, earned tuition reimbursement from your employer, earned a scholarship or your family paid your debt ~ GOOD JOB! I’m going to ask you to think about your friends who were not as fortunate. Forward them this blog and encourage them to contact me.

If you are the one WITH debt, and you’re scared or concerned contact me. We’ll review your situation and I’ll show you potential solutions to help you. There’s no charge to talk and who knows… I may introduce you to something that literallly changes your destiny to match your dreams.


Contact Information: email or text or call 386-453-6809

“Debt freedom is the one freedom that makes all other freedom’s possible.”

R. Reynolds

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fat muscle ratio. body composition

Fat Muscle Ratio not Weight

Our Fat Muscle Ratio not Weight is Imperative for Good Health

The weighing scale may not lie; however, it may not

always tell the whole truth either.

In fact the prevailing wisdom today is that it’s by far, more important to have low body fat rather than low body weight to keep healthy.

lean muscle buen body fatBody weight by itself is not a very clear indicator of either health or physical fitness, much as we would like to believe it to be. This is because body weight alone does not distinguish how much of the weight is in pounds of fat or muscle.

However, body composition can help give a far more accurate assessment of both fat as well as lean muscles that personify vigor. This is why the popularity of body composition as a measuring tool for good health is steadily increasing since it can provide a more viable snapshot of the state of your body than the weighing scale.

In fact the ratio of muscle to fat is the main element of body composition and this ratio can and indeed does keep on changing throughout an individual’s lifetime. This is because aging and inactivity are both potentially capable of leading to an overall increase in total body fat.

A senior citizen for instance may well succumb to age-related muscle loss and the body may respond by increasing its fat deposits, without gaining any additional weight.  Also switching from let’s say, a highly active job physically to a more sedentary one could mean a gradual increase in fat without any major fluctuations showing on the weighing scale.

Many health practitioners and nutritionists tend to agree that excessive body fat is a grave risk to health and is often the root cause of many deadly ailments such as high BP, diabetes, stroke and Myocardial Infarction to name but a few.

This is why an increasing number of people are trying to lose weight rapidly from following crash diets to rigorous exercise regimes

Unfortunately, all this hard work and pain is undertaken to lose weight and become thin without even attempting to understand that being thin does not necessarily translate into being healthy.

Since popular misconceptions about that “ideal” body weight far outweighs the practical reality of our body composition, our obsession with weight and thinness can potentially lead to such eating disorders as Bulimia and Anorexia Nervosa.

Leanness of the body is infinitely more desirable than thinness.

In fact lean individuals may actually weigh more than the fabled ideal, but its more muscle and bone than fat and therefore, in the long run more conducive to health.

Every doctor, nutritionist and fitness instructor/personal trainer must ultimately be able to understand and eventually explain the important distinction between unhealthy thinness and a healthy and lean body.

A lean and healthy body can eventually be achieved though long term

lifestyle changes

And yes, that means saying no to fad diets and exercise regimes that may prove to be unsustainable in the long run.

So think of body composition (the amount of body fat vs the amount of body muscle) as a lifetime journey which includes ongoing fine tuning of our lifestyle.

no fad diet. sustainable eating. healthy body composition.


To your health!

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