healthy eating

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




Advocare All In Challenge

Advocare All In 2017

Every Year ‘lose weight’ is one of the top 5 resolutions.

This year is YOUR year to reach your goal and make it stick!

Join us for the Advocare All in Challenge.

What is the Advocare All In Challenge? This is a commitment to yourself. Using the AdvoCare 24 Day Challenge program, you are commiting to learning healthy eating habits, the importance of hydration, how to pair foods and the frequency of eating. Advocare All In Challenge is a complete program to assist you in reaching your wellness goals and by incorporating nutritionals ensuring we fill nutritional gaps.
(for even the cleanest eaters it is difficult to get all of our nutrients from food)

jump all in advocare 24 day challenge
Make a commitment to yourself and to a stronger, healthier 2017.

The Advocare All in Challenge 2017 will kickoff next Monday.



Advocare All In 2017 – What you Get:

FREE Shaker / Blender Bottle

Measuring Tape (FREE)

Meal Prep Containers (3 pack) (FREE)

Daily Guide, App, Meal Plan, Snack ideas, Recipes

Your own Personal Coach & a Virtual Coach

24 Day Challenge Daily Guide
Daily Guide


Here’s how it works:
Order your All-In 24-Day Challenge
Choose your favorite companion products. (checkout the jumbo Catalyst)

Receive Exclusive All-In FREE GIFTS**



Advocare all in challenge free gifts



WORTH $22.99
Each All-In 24-Day Challenge purchase includes an AdvoCare BlenderBottle®, measuring tape and a set of meal prep containers (3-pack). Hurry, these items are only available while supplies last!



Advocare All In Challenge

This is a Call to the Committed

Are you ready to go ALL IN? Order your Advocare 24 Day Challenge and let’s begin 2017 strong, committed and encouraged!

Advocare Challenge


I have personally been using Advocare products since 2010. I started using the Advocare products because I was looking for energy. My energy soared, but I also lost 3 pant sizes because I learned how to eat, when to eat and filled in any missing nutrition with Advocare supplements. By the way, I’ve maintained the same size (2-4) for 6 years. No Yo-Yo dieting here!


If I can answer any questions contact me. 386-453-6809.

Heidi Fleming,
AdvoCare Independent Distributor


** Exclusive All-In gifts available while supplies last.

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,

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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Meal Plan for Healthy Eating

Let Food Be Thy Medicine

”Let food be thy medicine, and

let thy medicine be food.”


When we think of ‘healthy eating’ so many different thoughts come to mind. Some may be thinking sugar free or low carbohydrates whiles others may think low fat.  Vegetarians would request no meat, vegan diets, no meat, no eggs, and no dairy.  Healthy eating may mean low sodium or high protein without grains and there are food allergies to consider. So where do we begin?

The Choose My Plate ( is a good starting point to shape our eating pattern. It provides a good guide to make sure we get enough nutrients. Make choices from each major group in the Food Guide Pyramid, and combine them however you like. For example, those who like Mexican cuisine might choose tortillas from the grains group and beans from the meat and beans group, while those who eat Asian food might choose rice from the grains group and tofu from the meat and beans group.

choose My Plate.
Healthy Eating
My Plate what we eat matters
What we Eat & Drink over time Matters.

You can visit food-guide-pyramid and resources for detailed information about Dietary Guidelines.

Dr. Steven Aldana author of ‘The Culprit and the Cure’, writes “research has shown that if individuals eat five servings of fruit and vegetables per day, the chance of getting several cancers can be dramatically reduced. However, only 20% of Americans consume five servings of fruits and vegetables.”

We live in America and have access to the best foods. Why is it so difficult for us to eat healthy? One reason maybe time, our schedules are loaded. We intentionally choose to do many things except eat healthy. Some don’t like to cook or don’t understand how to cook healthy and some don’t understand the value of good nutrition.

There are many resources within our community who can help. You can do research at the library, on the internet or ask your family physician or contact a dietician or nutritionist for guidance with healthier eating.

Habits requires no special effort or special thought.

Habits are there and take over for us. However, change, even healthy change requires a period of adjustment.

What to do… As a family, state the problem – example: ‘the family diet is too high in fat’. Plan for the solution – Encourage each person to choose a healthier food they would like to try. Learn to read food labels together.  Implement the solution – Cook the healthier foods. Involve everyone in preparing the ‘new’ food.  Establish a new family hobby ‘to eat healthier’. Enjoy and have fun as you experiment.

As Max Depree stated “We cannot become what we need to be by remaining what we are.”



Begin today to eat healthier ~ You can do it!

For you FREE MEAL PLAN Click here

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Eating more and losing inches… the journey

Have you heard  ‘body composition  is 70-80% nutrition

and 20-30% exercise’?

Well, that’s accurate!   When I talk about body composition I’m referring to ‘lean muscle, healthy body fat percent, strong bones and good hydration’.  Weight loss is the process which leads to being lighter. Fat loss is the process which leads to being leaner.                                                

If we are looking to be lighter, we could simply cut off a limb; but, if we are looking to be leaner and maintain good muscle tone, bone density, and high immune function, we must consider nutrition.  Our nutrition should come from calories that are considered; “clean”, meaning lean meats, vegetables, healthy fats, and fibrous starches.                                                                                   

Undereating or restricting calories leads to malnourishment, which can lead to a variety of health ailments and is NOT sustainable.

When we eat proper nutrition with the correct amount of calories we can increase our metabolic function ~ and this IS sustainable & healthy!

In february 2015, I saw a friend at a new gym that opened in our town. Excited to see her there, I asked if she had specific goals for joining the gym. She did! She wanted to lose 10 pounds for a special trip to Alaska that she and her husband will take in September.

I asked, ‘how’s it going’?, She was a bit discouraged and said, “well, I’ve been working out with a trainer since November 2014 and I haven’t lost any weight”.

So I asked, “what has your trainer taught you about eating?” She looked at me puzzled. “How does your trainer have you eating’?, I asked. “He reviewed foods with me but never talks much about it” she replied. I expalined that I help people with their body composition (healthy fat/muscle ratio) and I would be happy to share a Meal Plan to help her too. After talking, I learned that Diane, who is a Mom, Wife, Teacher, Artist, dog lover does NOT drink water! WHAT? No, she doesn’t like water, she likes soda… Then I learned she eats about 2-3 times a day.

Diane shared that in addition to losing ten pounds she would also like more energy.

We reviewed the Meal Plan and the importance of drinking water thoroughout the day. Diane committed to following the Meal Plan, increasing her water consumption and instead of drinking soda, she’ll drink 1-2 Spark per day.

After 20 days with ONLY those small changes, Diane’s energy increased and she lost TWO POUNDS! WOW! What a great change!!! Diane is on her way to HEALTHY!

Now, Diane’s confidence is growing, she’s feeling good and she decided to REALLY kick it into gear and committed to the 24 Day Challenge. (this is a food based program to ‘jumpstart’ our metabolism)

After 24 Days Diane is DOWN another EIGHT POUNDS! BOOM! She is estatic (and so am I). 

Does this visual help you understand WHY losing five pounds of body fat is a great accomplishment? (less inches compared to five pounds of muscle)

Recap of Diane’s timeline:
November 2014 – February 2015 ~ working out with Trainer 1 time per week and working out with a friend 2 times per week & walking dog 2-3 times per day NO WEIGHT CHANGE.

February 2015 ~ began eating more frequently throughout the day, increased water consumption & drank 1-2 Spark per day. LOST TWO POUNDS and Energy increased. Maintained training program.

March 2015 ~ Continues training program, began the 24 Day Challenge. After 24 days DOWN EIGHT POUNDS!

April 2015 ~ Diane is DOWN a Dress size! Her Doctor’s are very pleased with her results and she is EXCITED to continue this program (her goal… to be a size 6 for her special Alaska cruise)… I’ll keep you posted!

Update: September 2015, Diane REACHED her goal and wore her size 6 black dress on their Alaska cruise!!!

SO Thrilled for Diane!

If I can help YOU contact me!
If you would like a FREE Meal Plan send me a message!

To YOUR health!

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