Tips of the Month

March  2013

Let go of our Fears. 

Loose Control so you can Gain Control. 

Don't let anything hold You back from reaching your Goals.

February  2013

Change your Heart.  Change your Thoughts.  Change your Habits.  Change your Life!

January  2013

A few important keys to transforming your body:

Maintain constant exercising between 74% to 78% of heart rate maximum.

Increase metabolism by increasing exercise intensity(s) and frequency(s).

Change metabolism by quality of consumption, type(s) and amount(s) or portion control healthy food choices.

Maintain stomach feeling just above hunger and just below content.

September  2012

1.  Plan ahead. 

It is usually the last minute rush that creates the stress and takes the fun away form the celebrations.  By spreading the myriad "to-dos" over several months the holidays will be more relaxing and rewarding.

2.  Continue physical activity.

This will help you deal positively with the pressures of the holidays--and burns extra calories that you are tempted to eat. 

3.  Sleep enough.

Adequate rest can be like a tranquilizer!  Fatigue increases irritability and decreases the ability to cope with stress- and lowers resistance to all the holiday indulgences.

4.  Stay spiritually grounded.

Don't' let all the holiday details rob your time with God.  Good planning and lifestyle habits are not a substitute for the peace and strength that comes from the Lord.  "Great peace have those who love Your law, and nothing causes them to stumble" (Psalms 11:165).

5.  Be generous.

Not every good gift costs lots of money.  In these economically difficult times be creative.  Make something special for those you love, or for some the gift of time in a visit might be appreciated more than a costly present.

6.  Don't  forget the traditions.

Every family has them.  It may be a favorite activity, a special delicacy, a unique way of decorating the tree, singing favorite songs around the piano, or listening to familiar music.  These "old favorites: provide feelings of warmth that we all need.  You may want to start new traditions, too.

7.  Make the holiday meals healthy.

Special and healthy are not oxymorons! Find recipes that are lower in fat, cholesterol, salt, and sugar.  Modifying the old favorites with less of these often results in better taste-and most people will not know the difference!  (We at believe that a meatless meal is the healthiest.)  No matter how healthy the food, avoid eating too much.

8.  Avoid the alcohol.

Too many special occasions are spoiled by drinking.  Friendship and fellowship are truly enjoyed to the fullest with clear minds.  You'll be a safer person, too!

                       -prepared for Miracle Temple SDA Church


July 2012

"Research your diet plan before buying into it..."

My clients have been successful with these plans:  WeightWatchers, South Beach diet, and Medifast


High Protein vs. High Fiber/ Moderate Protein Nutrition Plan:

The Atkins diet, the most radical of the low-carbohydrate diets, relies on another means of inducing weight loss.  This diet depletes your body of carbohydrates in order to induce an unnatural state called ketosis, in which the body process ketones, chemical by-products of the fat-bring process.  Proponents of the low-carbohydrate diets claim that ketones help you lose weight by promoting fat burning, but that pint remains controversial.  What is not in dispute, however, is that accumulation of ketones in the blood can make you feel nauseated, which can make you eat less and lose weight.

Ketosis is unlikely to do any harm in the short run, but if it goes on more than a few weeks, it can cause serious complications.  First, it increases blood levels of uric acid, which can cause gout and kidney stones in people at risk for them.  Second, when ketones reach a certain level, the body tries to get rid of them and, in so doing, it secretes sodium and potassium.  Getting rid of these key nutrients can cause dehydration, blood abnormalities, and abnormal heart rhythms.

More moderate low-carbohydrate diets, such as the Zone, let you eat enough carbohydrates to prevent the potentially dangerous state of ketosis, but even they can result in a lack of vitamin B and calcium.  Finally, in reducing carbohydrates, people inevitably eat more saturated fat (found daily in meats and dairy products),  which increase your risk of developing heart disease and certain cancers.  Proponents point out that, in the short term, people on these diets actually eat less fat because they eat less food overall..



May 2012

1rst Tip for Starting a Wellness Program Today-

Write out your goals and desires. What's your wellness vision?  Where do you envision yourself three to five years from now?  Set three-month and weekly goals based on your wellness vision.  Goals Should be SMART:  Specific, Measurable, Action-based, Realistic and Time-oriented.


April 2012

The Abs Diet-

The Abs Diet Power 12 Foods

                                       -Men's Health