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Love Your Self Through A Love-Centered Diet

As an expert in the weight-loss field and working with personal trainers to help clients become healthier through the nutrition and supplementation part, I spend many hours a week reading. I enjoy reading the latest research and books in this field and bringing even more value to those that I get to help.

The book that I am reading currently is Just 10 LBS Easy Steps to Weighing What You Want (Finally) by Brad Lamm, Founder of Change Institute. The Foreward is  written by MEHMET OZ, M.D.  I am covering a chapter at a time to bring the message to others. I highly recommend the getting the book. It is not a one time read. It will become a reference for you as you are on your personal weight loss journey.

So Chapter One is titled “Live the Love-Centered Diet. With life happening around us, we do things that are not good for our bodies. By taking our bodies for granted we take in not only the wrong types of food but also the wrong quantities. The problem lies in that we don’t notice this until we have health issues, our self-esteem has dropped or we need larger size clothes.

Brad Lamm talks about when he realized that the human body is amazing and has so many capabilities, he started to love and respect his body.  In his search for more, energy, vitality and health, he realized that he needed to put good things in to get good things out.

So what defines good and bad. Good foods are things that are whole foods, organic, natural and work with our body in the way that it is supposed to. Bad things are sometimes called food but they serve of little benefit for our body functionally. Many bad foods contain chemicals, refined sugars, preservatives, artery-clogging stuff, commercially baked with additives, unhealthy fats, artificial flavors and sugar substitutes.

This chapter covers that to implement the food plan which is the Love-Centered Diet which loves your body with nutritious food.  This is done by learning to eat according to an individual’s personal style and also learning to transition from the traditional American diet to foods that will nourish and honor you. The six personal styles are the emotional eater, the habitual eater, the external eater, the critical eater, the sensual eater and the energy eater.  In JUST 10 LBS, there are worksheets to help you determine which type you are so that you can be successful in the process of getting healthier through weight-loss.

The reason this chapter is so important is so that you start feeling even better which will create more peace as you truly begin to love yourself, starting with your relationship with food.

Cinco de Mayo~ Guacamole Recipe-Raw & Delicious!

Benefits of Raw Food that tastes Great-

Happy Cinco de Mayo-Guacamole Recipe!

Happy Cinco de Mayo! Enjoy and Be Healthy!

Raw food is a key to having optimal health and weight management! You may be wondering how to incorporate, enjoy and have raw food be a regular part of your life! Being raw can be fun and part of special occasions and holidays! Because the benefits of Digestive enzymes are so important for health and weight loss and weight maintenance, be sure to take digestive enzymes with meals anytime that you are not eating raw. Digestive enzymes will make you feel better, prevent bloating, digestive issues, and keep you weight healthy!

Some of the key benefits of eating raw food is:

  1. It tastes better so less additives are needed!
  2. They are loaded with digestive enzymes which our body needs to be optimal.
  3. The quality is higher than cooked food, so you don’t eat as much.
  4. It prevents many disease due to less free radicals in your body.
  5. Many raw foods are very alkaline and helps your pH balance in your body for even greater health.

In celebration of Cinco de Mayo, most people being enjoying Guacamole which I love because tastes great, very health and Raw!

This is a simple and delicious recipe that can be made in a snap and enjoyed guilt-free! This is from Rachel Ray’s website where you can find more amazing healthy recipes!



  • 2 ripe avocados
  • 1 lemon, juiced
  • 1 plum tomato, seeded and chopped
  • 1 small white onion, finely chopped
  • 1 medium fresh jalapeno, seeded and finely chopped
  • Coarse salt


Halve avocados lengthwise around pit. Remove pit with a large spoon, then scoop out flesh into a bowl. Squeeze the lemon juice into bowl. Add tomato, onion, and jalapeno, and mash guacamole with a fork to desired consistency. Season guacamole with salt, to taste.

To find plant derived vegetarian digestive enzyme, click here.


Why Setting a Goal of Losing 10 Pounds May Be Ticket To Success

Part of my over twenty years of living and now working in nutrition has been learning through reading and sharing that information with my clients. My emphasis is on weight-loss and working with personal trainers with the eating properly part of the “eat right and exercise equation”.

There are studies that were conducted at the University of Pennsylvania School of Medicine. They have shown that obese men and women who set a more modest goal of losing just 5%–10% of their body weight are more likely to succeed than those who set more extreme goals. This is an important study because by starting off with a more modest and achievable goal such as losing 10 LBS, one’s success rate goes up significantly.

Through my articles, I am going to share one book at a time. The book that I am reading currently and want to share is Just 10 LBS Easy Steps to Weighing What You Want (Finally) by Brad Lamm, Founder of Change Institute. The Foreward is  written by MEHMET OZ, M.D. from the Dr. Oz television show.

The introduction covers Brad’s life from growing up and witnessing  unhealthy diets and unhealthy relationships with food to his own personal battles and journey through addition including additions with food and his battles with eating disorders as well.

He paints a story of how if most people were given three wishes, one would be to be thinner. I found that interesting and as I think even about the top two resolutions each year, one is always to lose weight and be healthier. That’s pretty amazing that most people want this but currently we are in an obesity epidemic with 61% of America being over-weight.

Brad sets the stage in describing what this book can do for us and how the chapters are outlined. It all of course goes back to one thing and that is one decision, the “all bridges burned  commitment to change”, and the action steps taken to make that change with no turning back.

These 10 Steps Are Sure To Help In Your Weight-Loss Success*

Step 1: Live the Love-Centered Diet

Step 2: Start a Moving Meditation

Step 3: Develop a Daily Practice

Step 4: Appreciate Your Body

Step 5: Love Yourself Thin

Step 6: Maintain Loving Connections

Step7: Eliminate Excuses

Step 8: Examine Your Battleground Beliefs

Step 9: Connect with Higher-Source Thinking

Step 10: Pay It Forward

These are easy steps and I’ll share more with Brad and how he explains them. He recommends getting a journal and his book and journal are available at or Amazon.

*Purchase JUST 10 LBS by Brad Lamm to read complete book and to help with your personal success.

You may have a hidden danger in the center of your life?

Do you have danger in your life? If you have belly fat, you may!  When you have belly fat, it is a sign that your vital organs may be also surrounded with fat. What does this mean? This type of fat is also known as visceral fat and is considered the most dangerous kind of fat.

It is linked to many serious health problems, including high blood pressure, high cholesterol, high triglycerides, and can put you in a higher risk category for diabetes, heart disease, stroke risk and several types of cancer.

There are also financial implications of higher life insurance premiums, health care cost, and cost of missed days of work.

Here’s the biggest danger of all! You life may be shortened, which means less time with those that you love most!

Did you know the #1 thing that people on their death bed wish that had?

More time…more time with loved ones, to live out their legacy, to make a difference, to finish their “bucket list”, to live their life to their fullest!

A decision that you make today can change the outcome of your life forever. Think about it!

There are three ways that you can change this destiny if you have belly fat now!

Make the Decision“A real decision is measured by the fact that you’ve taken a new action. If there’s no action, you haven’t truly decided.”-Tony Robbins

Work with a Weight Loss Coach!
“If you want to be successful, find someone who has achieved the results you want and copy what they do and you’ll achieve the same results”-Tony Robbins

Chose a natural and scientifically sound program that produces lasting results!
“If you do want you’ve always done, you’ll get what you’ve always gotten.”-Tony Robbins

Kissing is a form of exercise!

Burn it up at home! Many people still love the gym and with the nice weather here, are spending more time outdoors and are able to walk, bike, and find ways to exercise at home. There is of course the cost savings of doing that as well. I personally love mixing it up! I enjoy working out a gym. There’s the energy, social interaction, and accountability that comes along with that.

I recommend to my clients to work out with a personal trainer and a weight-loss coach as well. When working with a coach of any type, your success rate goes up to 91%. Personal Trainers also will work with your budget so even once a week or whatever works for you is good because that design a plan based around your personal goals.

Working with a Health Coach or Weight Loss Coach is very beneficial as well. A good Coach will provide a consultation, sometime for Free and some will waive their hourly or package coaching services if you are on a Weight-Loss System . This can result in savings sometimes of thousands a year.

A Weight-Loss Coach will provide the accountability and structure and advice that will ensure your success.

I also love having some great ways to burns those additional calories through the day. Here’s some of the top ways to burn around the house! I even included some “fun” ways!

  1. Shopping                    325 calories/30 minutes
  2. Yard Work                   555 calories/30 minutes
  3. Housecleaning          864 calories/30 minutes
  4. Laundry                        150 calories/30 minutes
  5. Kissing                         150 calories/30 minutes

So even our daily activities can all contribute to health and weight-loss.

If you want to exercise at home, remember to warm up and cool down. Sit-ups are great for core work,  push-ups, running up and down stairs and remember to walk 10,000 steps a day.

If you are not sure how how many steps you are walking a day, buy a simple pedometer to track your progress.

5 tricks to a flat tummy without sit-ups!

The main reasons for excess belly fat is lack of exercise, diet which includes food flavorings as well, and years of improper dieting. So what is your next step in finally getting rid of the belly fat? If you are looking for the 8-pack abs, you will need to do the sit-ups, but if you just want to drop the fat and establish a “less mushy” waistline, there are a few key things that you can do to get rid of the “mush.”

Cortisol is a stress hormone and is linked to excess belly fat, otherwise know as visceral fat. When there is excess cortisol in your body, you will store excess body fat in your abdominal area. By using a supplement that is natural helps you in times of high stress, your body won’t need to store the excess.

When wanting to reduce abdominal fat or that “mush” , reducing salt will lower the water retention in that area and your waistline will become smaller. Salt or sodium is hidden in all sorts of foods. By watching labels, cutting down on eating out, and eating as much raw, organic food as possible, your salt consumption will go down and so will your waistline.

Cruciferous vegetables are vegetables that contain phytochemicals,vitamins and minerals, and fiber that are important to your health. They are also known for their properties to specifically reduce belly fat. These vegetables belong to the cabbage family… such as…broccoli, cauliflower, brussels sprouts, kale, cabbage, and bok choy.

Starting your day off with a healthy breakfast will reduce cravings, give you energy and help in your weight-loss. My favorite is a protein shake . For one it loads you up with the nutrition that you need and aids you in your weight loss. Be certain that it is natural and contains the right amount of Leucine. Leucine will assist in preserving those precious muscles and allow the fat to be lost.

Drink water! There are many benefits as you know in drinking water because we are primarily made of water. Specifically in our abdominal area, it will prevent water retention and as we are losing weight, we need that water to flush the fat from our bodies. Along with this, make sure is is purified water, preferably add electrolyte and pH drops. Un purified water may contain chemicals which can contribute to the storage of more belly and body fat. By alkalizing your water with pH drops, you’ll enhance your weight-loss and improve your health.

By doing these five items, you can say goodbye to that stubborn, unattractive, unhealthy belly fat.

You Can Think Yourself Thin

It does go back to the basics of eating right, exercising, having the proper supplementation to support goals and working with an accountability system to keep you on track.

Working with a health coach that specializes in weight loss is critical to bring all of the moving pieces together for you.

So what else can make your results even better! There is great power in knowing and seeing in your mind what you end result looks like.

It only takes a few minutes a day and has even greater impact on your results when you implement this exercise a few times a day.

Take a moment and find a quiet place. Close your eyes and breath deeply as you center your body in a calm and focused manner. As you are breathing, picture you with your perfect body and having perfect health. See that vision. Now go into that body and start moving in your picture, see yourself maybe at the beach looking great, smell the air, feel the breeze, taste healthy foods as you eat them, drink that cold water that is nourishing your body… touch your strong firm arms that you’ve worked hard to achieve…think  grateful you are that you committed to being healthy and did the work…congratulate yourself… think of your loved ones and how your accomplishments have and will benefit them.

Enjoy adding virtualiztion exercises to your entire health routine!

Click Below for “Affirmations & Visualization” 5 minutes to a Thinner You


Protein and Metabolism Myths

I am amazed to learn the importance of each component of nutrition.  I continue to research and learn while assisting my weight-loss clients. When I help my clients focus on losing weight, losing inches, getting even healthier, and feeling better, it comes with years of experience and knowledge.  In order to achieve a slimmer, healthier you, the largest hammer in your weight-loss toolbox is to jump-start your metabolism. Doing so will make ANY lifestyle, nutrition and exercise improvements all the more powerful. With a boost in metabolism and a focus on leucine and protein, your weight loss goals are put into overdrive.

Protein is of course very important. Along with that is the amino  acid,

Leucine, that we don’t hear much about.

We can find leucine in these foods:

Foods high in leucine include:

· Cottage cheese 3,294 mg/cup

· Fish & Seafood 1,000-10,000 mg/lb

· Meat 2,000 -8,500 mg/lb

· Poultry 3,500-8,500 mg/lb

· Peanuts 4,500 mg/cup

· Sesame seeds 3,500 mg/cup

· Dry lentils 3,500 mg/cup

The challenge lies in eating enough of these foods to get the amounts of leucine that will maximize the benefits in weight-loss.

By choosing a natural protein shake that has the proper amounts of leucine in it, one can be assured of getting enough each day of protein and leucine.

Leucine helps repair muscles, regulates blood sugar and provides the body with lots of energy. It aids in repair of bones, muscles, and skin a well. Other benefits are that it also increase the production of growth hormones and it burns visceral fat.

It is important to burn visceral fat because it is the always slowest to respond to diet & exercise and it is harder to lose than subcutaneous fat because it is more deeply embedded in the body’s tissues. The fact that leucine helps this is crucial in hitting your total health goals.


“Success is steady progress toward one’s personal goals Jim Rohn

Secrets to staying thin while partying

“It’s Party Time!”

Remember that social gatherings are for the purpose of socializing. While there is usually food and beverages at these gatherings, remember why you are there. By focusing on “being present” and listening even better, will you have a better time, connect with people in a greater way, and build relationships.

Have  a healthy meal that is protein-rich or a protein shake before the party. This will keep you committed to you health goals and help you resist temptations of choosing food that does not support your goals.  Grab a nice cold bottle of water and drink on the way to the party. This will also make sure you are hydrated and contribute to feeling full.

If you want to have an alcoholic beverage or so, decide on your limit before you get to the party and stick to it. Between each beverage, drink a glass of water. Alcohol is calorie rich, nutrition poor and shuts down your metabolism for several hours. It also can impair your ability to make good eating choices and you may eat even if not hungry. Typically you will choose foods with a lot of sugar, salt and fat.

Review why you are committed to your “health or weight-loss” goals before you leave. It can even help to spend a few minutes and visualize why the “perfect healthy You” looks and feels like. Another help is to write your vision out on an index card and stick it in your pocket as a reminder of your commitment to yourself.

To ensure there are healthy choices at the party and as a kind gesture, bring a fruit or vegetable platter. The host will appreciate this and you know that you will be able to make healthy food choices. Remember moderation is the key too. While there will usually be foods that are not completely healthy, a little bit of these foods are good to have.  By making wise portion choices, you will not feel deprived of certain favorites and still can enjoy.

“Success is simple. Do what’s right, the right way, at the right time.” Arnold H. Glasgow




Body, Mind &Spirit…Your Full Potential Lies Within You

Our physical body is the vehicle which we navigate through this world in. It is important to care for it by taking great care of it.

Proper weight management through exercise and eating healthy are highly important for our health of our body, mind, & spirit. So many diseases are linked to obesity and unhealthy habits.

With that being said, it is highly important to understand how mind  and spirit tie into that. I included a favorite poem today because by embracing that we deserve and can achieve amazing healthy through great habits, we also need to eliminate any fears attached to what that means for us.

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. We ask ourselves, who am I to be brilliant, gorgeous, talented and fabulous? Actually, who are you not to be? You are a child of God. Your playing small doesn’t serve the world. There’s nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It’s not just in some of us; it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.~Marianne Williamson