HEALTH TIPS

Fitness, Health & Lifestyle Coach

Thanks for visiting! 

I'm your professional Fitness, Health & Lifestyle Coach. I will work one and one with you to accomplish your fitness, health and lifestyle goals. This will help you to live the best life possible. 

Contact us for information on health and wellness products and also receive a FREE 30 Minute coaching session to see where your level of fitness is at and to see if my Fitness, Health and Lifestyle coaching program is a good fit for you. If you choose to be a client I will customize a unique and specific plan to address the areas you will like to work on or improve on.

I will never attempt to diagnose, treat, make claims, prevent or cure any disease or condition. The services provide by our coaching program is not intended to substitute for the advice, treatment and / or diagnosis of a qualified licensed health care professional.

Remember your health is your wealth! 
"Take Care of Yourself today for a better tomorrow"

TOP 10 HEALTH PROBLEMS IN AMERICA

Cancer
Lung cancer is the cancer responsible for the most deaths in both men and women. Women are also affected greatly by breast and colorectal cancers, according to the Mayo Clinic. Reduce your risk of cancers by not smoking, eating a healthy diet, using sunscreen and getting regular cancer screenings.

Stroke

Stroke is the number three cause of death in women, and the number four cause of death in men. Lifestyle changes that can reduce your risk of stroke, according to the Mayo Clinic, include quitting smoking, losing excess weight, exercising and eating a healthy diet.

Respiratory Diseases

Respiratory diseases such as bronchitis and emphysema belong to a class of diseases called COPD, or chronic obstructive pulmonary disease. The National Heart, Lung and Blood Institute recommends quitting smoking to prevent COPD, as it is the largest risk factor.

Injuries

According to the Mayo Clinic, the Centers for Disease Control states that the leading cause of fatal injuries in both men and women is motor vehicle accidents. Wearing your seatbelt, driving safely and not mixing alcohol and driving can prevent these accidents. Other causes of fatal accidents include poisoning and falls.

Diabetes

Type 2 diabetes can cause kidney damage, heart disease and blindness. It is also a leading cause of death in both men and women. Lose extra weight, exercise and eat a healthy diet to prevent diabetes.

Alzheimer's Disease

Alzheimer's disease is the fifth-leading cause of death in women, and the tenth in men. Doctors do not know exactly what causes Alzheimer's disease, but there may be a link between this disease and heart disease, as well as head injuries.

Influenza and Pneumonia

Most healthy people can fight off a simple case of influenza, but in some people, it may cause complications such as pneumonia, which are potentially fatal. Wash your hands frequently and get a flu vaccine each year as recommended by your doctor. Also, ask your doctor if a pneumonia vaccine is right for you.

Kidney Disease

Kidney disease is the ninth-leading cause of death for both male and female Americans. It can be caused by high blood pressure or diabetes, according to the Mayo Clinic. The American Diabetes Association stresses the importance of keeping your blood sugar under control if you are a diabetic in order to prevent kidney disease.

Septicemia

Septicemia, or blood poisoning is the tenth-leading cause of death among women. It is usually a complication of a bacterial infection such as a lung or urinary tract infection. The best ways to prevent septicemia are to wash your hands often, seek medical care for any infections in the body and to change tampons often and avoid using tampons that are more absorbent than you need.

THE MAIN THREE KILLERS ARE 1. Heart disease 2. Cancer 3. Stroke - The number one killer in America today is a disease that can often be prevented.

According to the American Heart Association, heart disease is the nation's single leading cause of death for both men and women. At least 58.8 million people in this country suffer from some form of heart disease.

And on the whole, cardiovascular diseases (the combination of heart disease and stroke) kill some 950,000 Americans every year.

But the good news is that measures can be taken to prevent heart disease. Studies show that nearly everyone can become more heart healthy by following a few key steps, such as eating a healthy diet, exercising, quitting smoking, and maintaining a healthy body weight.

Cleanse & Detox

3-Day All Natural Cleanse


Below you can find your selected diet plan: 
3-Day Cleanse. Lose weight and cleanse your body with these fresh ingredients! The diet is also suitable for vegetarians and vegans.

DIET PLAN

DAY 1
• Breakfast: 1/2 grapefruit, green tea
• Morning snack: 1/2 cup fresh berries
• Lunch: 2 cups tomato soup, 2 rice cakes
• Afternoon snack: 1 apple
• Dinner: 2 oz. lettuce with 1 sliced pear, 2 cherry tomatoes, 1 tbsp. chopped walnuts, extra virgin olive oil and fresh lemon juice


DAY 2
• Breakfast: 3/4 cup oatmeal with 1/2 cup fresh berries, green tea
• Morning snack: 1 orange
• Lunch: 2 oz. lettuce with 6 cherry tomatoes, extra virgin olive oil and fresh lemon juice, 2 rye crispbreads
• Afternoon snack: 1/2 grapefruit
• Dinner: 2 cups tomato soup, 2 rice cakes


DAY 3
• Breakfast: 3/4 cup oatmeal with 1 apple, green tea
• Morning snack: 1/2 cup fresh berries
• Lunch: 2 oz. lettuce with 1 apple and 2 tbsp. chopped walnuts, extra virgin olive oil and fresh lemon juice
• Afternoon snack: 1 orange
• Dinner: 2 cups tomato soup, 2 rye crispbreads


SHOPPING LIST

• 6 cups tomato soup
• 4 rice cakes
• 4 rye crispbreads
• 5.2 oz. oatmeal
• 1 grapefruit
• 10 oz. fresh berries
• 3 apples
• 2 oranges
• 1 pear
• 6.3 oz. lettuce
• 8 cherry tomatoes
• 3 tbsp. chopped walnuts
• green tea
• extra virgin olive oil
• fresh lemon juice


Take Care of Yourself Today for a better tomorrow. TM

3-Day All Natural Detox

Below you can find your selected diet plan: 3-Day Detox. This is a perfect diet for when you want to shed pounds quickly and rid your body of toxins at the same time. Suitable for vegetarians and vegans!

DIET PLAN

DAY 1
• Breakfast: 2 oranges, herbal tea
• Morning snack: 1/2 cup fresh cranberries
• Lunch: 1 cup vegetable soup (broccoli, cauliflower, peas, carrots etc.)
• Afternoon snack: lemonade made with 1 lemon, 1 tsp. maple syrup, and 1 tall glass of bottled water
• Dinner: 3 oz. brown rice with 5 cherry tomatoes, fresh basil, and olive oil; 2 cups fresh spinach with olive oil and lemon juice


DAY 2
• Breakfast: 2 apples, herbal tea
• Morning snack: 1/2 cup fresh cranberries
• Lunch: 3 oz. brown rice with 5 cherry tomatoes, fresh basil, and olive oil; 2 cups fresh spinach with olive oil and lemon juice
• Afternoon snack: lemonade made with 1 lemon, 1 tsp. maple syrup, and 1 tall glass of bottled water
• Dinner: 1 cup vegetable soup (broccoli, cauliflower, peas, carrots etc.)


DAY 3
• Breakfast: 2 pears, herbal tea
• Morning snack: 1/2 cup fresh cranberries
• Lunch: 1 cup vegetable soup (broccoli, cauliflower, peas, carrots etc.)
• Afternoon snack: lemonade made with 1 lemon, 1 tsp. maple syrup, and 1 tall glass of bottled water
• Dinner: 3 oz. brown rice with 5 cherry tomatoes, fresh basil, and olive oil; 2 cups fresh spinach with olive oil and lemon juice


SHOPPING LIST

• 10 oz. brown rice
• 3 cups vegetable soup (broccoli, cauliflower, peas, carrots etc.)
• 15 cherry tomatoes
• 6.3 oz. fresh spinach
• 2 apples
• 5.4 oz. fresh cranberries
• 5 lemons
• 2 oranges
• 2 pears
• maple syrup
• bottled water
• fresh basil
• olive oil
• herbal tea


Take Care of Yourself Today for a better tomorrow. TM

Easy Vegan Diet

Below you can find your selected diet plan: Easy Vegan. This weight loss plan includes no animal products (no meat, eggs, or dairy). It's easy, healthy, effective, and will boost your energy levels.

DIET PLAN

DAY 1
• Breakfast: 2 slices whole wheat toast with margarine, 1 apple
• Morning snack: 1 flavored soy yogurt with 1 tsp. flaxseed
• Lunch: 3 oz. whole grain pasta with tomato sauce; 2 cups iceberg lettuce with 1 tbsp. olive oil and vinegar
• Afternoon snack: 1/2 grapefruit, a handful of mixed nuts and seeds
• Dinner: 1 non-dairy burrito, 2 cups fresh spinach with 1 tbsp. low-fat dressing


DAY 2
• Breakfast: 3/4 cup bran flakes with 1 cup soy milk and 1 tbsp. raisins
• Morning snack: 2 pieces rye crispbread with 2 tbsp. hummus
• Lunch: 2 slices whole rye bread with tofurky, lettuce, and tomato
• Afternoon snack: 4 whole wheat vegetable crackers
• Dinner: 1 large baked sweet potato with olive oil and oregano, 1 tbsp. margarine, 1 cup grilled vegetables


DAY 3
• Breakfast: 1/2 cup whole wheat cereal with 1 cup soy milk
• Morning snack: 1 cup fresh raspberries
• Lunch: salad made with 1 cup spinach, 1/2 cup kidney beans, 1/2 cup bell peppers, 1 medium tomato, 1/4 cup tinned corn, and 2 tbsp. low-fat dressing; 1 slice whole wheat bread
• Afternoon snack: 1 flavored soy yogurt with 1 tsp. flaxseed
• Dinner: pilaf made with 1/3 cup brown rice, 3 tbsp. sliced mushrooms, chopped onion and celery; 2 cups romaine lettuce with 1 tbsp. low-fat dressing


DAY 4
• Breakfast: 1 cup fresh fruit cocktail, 1 oatmeal muffin
• Morning snack: 2 apricots, 1 tbsp. mixed nuts and seeds
• Lunch: 3 oz. whole grain pasta with marinara sauce; 2 cups romaine lettuce with 1 tbsp. olive oil and vinegar
• Afternoon snack: 2 pieces rye crispbread with hummus
• Dinner: vegan chili with 1 piece cornbread


DAY 5
• Breakfast: 1/2 cup whole wheat cereal with 1 cup soy milk
• Morning snack: 4 whole wheat vegetable crackers
• Lunch: 2 pieces pita bread with 2 tbsp. veggie tuna salad
• Afternoon snack: 1 slice whole wheat bread with 1/2 avocado
• Dinner: 1 non-dairy burrito, 2 cups romaine lettuce with 1 tbsp. carrots, 1 tbsp. chopped walnuts, and 1 tbsp. low-fat dressing


DAY 6
• Breakfast: 2 slices whole wheat toast with margarine, 1 banana
• Morning snack: 1 flavored soy yogurt with 1 tsp. flaxseed
• Lunch: 2 slices whole rye bread with tofurky, lettuce, and tomato
• Afternoon snack: 2 pieces rye crispbread with hummus
• Dinner: pilaf made with 1/3 cup brown rice, 3 tbsp. sliced mushrooms, chopped onion and celery; 2 cups romaine lettuce with 1 tbsp. low-fat dressing


DAY 7
• Breakfast: 3/4 cup bran flakes with 1 cup soy milk and 1 tbsp. raisins
• Morning snack: 4 whole wheat vegetable crackers
• Lunch: salad made with 1 cup spinach, 1/2 cup kidney beans, 1/2 cup bell peppers, 1 medium tomato, 1/4 cup tinned corn, and 2 tbsp. low-fat dressing; 1 slice whole wheat bread
• Afternoon snack: 1 apple, 1 tbsp. mixed nuts and seeds
• Dinner: vegan chili with 1 piece cornbread


SHOPPING LIST

• 2 non-dairy burritos
• 34 oz. soy milk
• 3 flavored soy yogurts
• 2.8 oz. bran flakes
• 3.6 oz. whole wheat cereal
• 6 pcs. rye crispbread
• 1 oatmeal muffin
• 5.2 oz. brown rice
• 6 oz. whole grain pasta
• 12 whole wheat vegetable crackers
• 2 pcs. cornbread
• 2 pcs. pita bread
• 4 slices whole rye bread
• 3 slices whole wheat bread
• 4 slices whole wheat toast
• 7 oz. mixed fruit for fresh fruit cocktail
• 2 apples
• 2 apricots
• 1 banana
• 1/2 grapefruit
• 4.2 oz. raspberries
• 1/2 avocado
• 5.6 oz. bell peppers
• 1 small carrot
• 4 celery sticks
• 5.6 oz. your choice of grilled vegetables
• 3 oz. iceberg lettuce
• 2 oz. kidney beans
• 8.4 oz. romaine lettuce
• 6 tbsp. sliced mushrooms
• 1 large sweet potato
• 4 oz. spinach
• 3 medium tomatoes
• 3.6 oz. tinned corn
• 1 onion
• 2 tbsp. veggie tuna salad
• 1 tbsp. chopped walnuts
• 5 tbsp. mixed nuts and seeds
• 2 tbsp. raisins
• 3 tsp. flaxseed
• tomato sauce
• marinara sauce
• olive oil, vinegar, margarine, low-fat dressing, oregano
• tofurky, hummus


Take Care of Yourself Today for a better tomorrow. TM

Simple Vegetarian Diet

Below you can find your selected diet plan: Simple Vegetarian Diet. An easy and simple vegetarian diet for people on the go.

DIET PLAN

DAY 1
• Breakfast: 3/4 cup oatmeal with 1 apple and cinnamon, 1 yogurt
• Morning snack: green tea with 1/2 lemon
• Lunch: 2 slices whole grain toast, 2 slices low-fat mozzarella cheese, 1/2 sliced tomato, 1 yogurt
• Afternoon snack: 1 orange
• Dinner: 3 oz. pasta with tomato and basil sauce, 2 cups any green leaf salad, 1 low cal pudding


DAY 2
• Breakfast: 2 scrambled eggs, 2 slices low-fat mozzarella cheese, 2 slices whole-grain toast
• Morning snack: green tea with 1/2 lemon
• Lunch: 2 cups any green leaf salad 2 hard-boiled eggs, 1 sliced tomato, 1/2 cucumber, 1 tbsp. crumbled cheese, low cal dressing
• Afternoon snack: 1/2 cup berries
• Dinner: 1/3 cup brown rice with 1/2 cup vegetables, 3 sliced tomatoes with low cal salad dressing, 1 low cal pudding


DAY 3
• Breakfast: 3/4 cup oatmeal with 1/2 cup berries
• Morning snack: green tea with 1/2 lemon
• Lunch: 2 cups any green leaf salad 2 hard-boiled eggs, 1 sliced tomato, 1/2 cucumber, 1 tbsp. crumbled cheese, low cal dressing
• Afternoon snack: 1 apple
• Dinner: 3 oz. pasta with tomato and basil sauce, 2 cups any green leaf salad, 1 low cal pudding


DAY 4
• Breakfast: 3/4 cup oatmeal with 1 apple and cinnamon
• Morning snack: green tea with 1/2 lemon
• Lunch: 2 slices whole grain toast, 2 slices low-fat mozzarella cheese, 1/2 sliced tomato, 1 yogurt
• Afternoon snack: 1/2 cup berries
• Dinner: 1/3 cup brown rice with 1/2 cup vegetables, 3 sliced tomatoes with low cal salad dressing, 1 low cal pudding


DAY 5
• Breakfast: 2 scrambled eggs, 2 slices low-fat mozzarella cheese, 2 slices whole-grain toast
• Morning snack: green tea with 1/2 lemon
• Lunch: 3 oz. pasta with tomato and basil sauce, 2 cups any green leaf salad
• Afternoon snack: 1/2 cup berries
• Dinner: 2 cups any green leaf salad 2 hard-boiled eggs, 1 sliced tomato, 1/2 cucumber, 1 tbsp. crumbled cheese, low cal dressing, 1 low cal pudding


SHOPPING LIST

• 3 yogurts
• 10 eggs
• 8 slices low-fat mozzarella cheese
• 3 tbsp. crumbled cheese
• 9 oz. pasta
• 8 oz. oatmeal
• 8 slices whole-grain toast
• 5.2 oz. brown rice
• 5 low cal puddings
• 3 apples
• 14 oz. berries
• 1 orange
• 3 lemons
• 10 tomatoes
• 12.6 oz. any green leaf salad
• 1.5 cucumber
• 3.6 oz. mixed vegetables (such as peas and carrots)
• low cal salad dressing
• cinnamon
• tomato and basil sauce


Take Care of Yourself Today for a better tomorrow. TM

Vegetarian Food Combining 

Below you can find your selected diet plan: Vegetarian Food Combining. Eating only one food group within each meal promotes healthy metabolism and successful weight-loss. This version is suitable for vegetarians, but is recommended to everyone who wants to lose weight quickly and in a healthy way!

DIET PLAN

DAY 1
• Breakfast: 2 scrambled eggs, 2 slices mozzarella cheese
• Lunch: 2 large baked potatoes seasoned with herbs and 1 tsp. margarine
• Dinner: salad made with 1 cup romaine lettuce, 1 cup fresh spinach, 1/2 cup yellow bell pepper, 1 medium tomato, 1 medium carrot, 2 tbsp. olive oil and lemon juice


DAY 2
• Breakfast: 2 slices toast, 2 tsp. margarine, 1 small banana
• Lunch: 2 cups fresh spinach with 2 hard-boiled eggs, 1 small sliced tomato, 1 tbsp. crumbled blue cheese, 1 tbsp. olive oil and lemon juice
• Dinner: fruit cocktail made with 1 apple, 1 pear, 1 slice pineapple, 1 handful blueberries, 1 kiwifruit, 1 tbsp. sliced almonds


DAY 3
• Breakfast: 3/4 cup oatmeal with 2 tsp. flaxseed and cinnamon
• Lunch: salad made with 1 cup iceberg lettuce, 1 cup fresh spinach, 1/2 cup yellow bell pepper, 1 medium tomato, 1 medium sliced carrot, 2 tbsp. olive oil and lemon juice
• Dinner: 2 cups romaine lettuce with 4 oz. tofu cubes, 1 small sliced tomato, 1/2 small chopped green pepper, 1 tbsp. olive oil and lemon juice


DAY 4
• Breakfast: 2 hard-boiled eggs, 2 slices Swiss cheese
• Lunch: 1/2 cup rice cooked with 1/4 chopped onion and 1 chopped carrot; 1 slice toast
• Dinner: 1 cup raspberries, 1/2 cup blueberries, 5 dried figs, 2 tbsp. sliced almonds


DAY 5
• Breakfast: 3/4 cup oatmeal with 1/2 cup fresh strawberries
• Lunch: 2 cups iceberg lettuce with 2 hard-boiled eggs, 1 small sliced tomato, 1 tbsp. feta cheese, 1 tbsp. olive oil and lemon juice
• Dinner: fruit cocktail made with 1/2 mango, 1/2 cup cantaloupe, 1 orange, 1 small apple, 2 tbsp. chopped hazelnuts


SHOPPING LIST

• crumbled blue cheese (1 tbsp.)
• feta cheese (1 tbsp.)
• 2 slices mozzarella cheese
• 2 slices Swiss cheese
• 4 oz. tofu cubes
• 8 eggs
• 3 slices toast
• 5.3 oz. oatmeal
• 2 large potatoes
• 4 oz. rice
• 3 medium carrots
• 1/2 small green bell pepper
• 3.2 oz. iceberg lettuce
• 1/4 onion
• 3.2 oz. romaine lettuce
• 4.3 oz. spinach
• 5 tomatoes
• 5.6 oz. yellow bell peppers
• 2 apples
• 1 small banana
• 4.2 oz. blueberries
• 2.6 oz. cantaloupe
• 1 kiwifruit
• 1/2 mango
• 1 orange
• 1 pear
• 1 slice pineapple
• 4.3 oz. raspberries
• 3.5 oz. strawberries
• 5 dried figs
• sliced almonds, chopped hazelnuts, flaxseed
• margarine, herbs, olive oil, lemon juice, cinnamon

Take Care of Yourself Today for a better tomorrow. TM

Almonds are packed with natures’ bounty and have so many benefits for human beings. It is able to have an impact on humans from inside as well as outside. The amounts of vitamin E in almonds can enable you to get your daily recommended dose from having a few of them. Plus, the added benefits of magnesium, potassium, iron, fiber, zinc makes it one of the best sources of nutrition. They make a very good choice for vegetarians to get their amounts of calcium and proteins.

Let us enumerate the benefits of almonds.

• Almonds contain several benefits for the heart and help to keep hearth desease at bay. It strengthens the heart muscles and lowers the harmful cholesterol and at the same time increases the good cholesterol levels.
• Almonds also have cancer reducing nutrients. Cultures that consume almonds liberally such as in the Mediterranean are hardly known to have these diseases to battle with.
• Almonds help one lower their body mass ratio which enables them to look lean. They also up the metabolic rate and help in the digestion and absorption. This results in no hording of fat by their bodies.
• Proteins are an important requirement for our body. Almonds provide the good components of proteins so that it is good for diabetics and vegetarians too.
• Almonds have been used in traditional medicines especially by the Chinese as it is known to be an anti-inflmmatory and ant—spasmodic. It can be used as a tonic to increase the functions of the liver and purify blood.
• Almonds are known to sharpen the memory and cognitive abilities of a person. It is certainly a good enough food for your brains.
• Almonds also enhance your beauty. Almonds are known to make ones hair lustrous and give one a peaches and cream complexion.
• Almonds are also used as tranquilizers as they are known to calm and control one’s mind as well as nerves. This enables one to live a more controlled life and make better decisions in professional and personal lives.
• The magnesium in almonds allows it to work as a natural calcium blocker. This means that when there is plenty of magnesium around veins and arteries, they are able to function without any constraint and not much pressure is put on them. With deficit amounts of magnesium there is a free flowing of radicals that can harm ones heart.
• If you are a diabetic and looking for the right kind of food to munch on then don’t look beyond almonds.  

Take Care of Yourself Today for a better tomorrow. TM

GREEN JUICE

4-5 Leaves of lacinto kale or dinosaur kale.

2 Long ribs of celery.

1 Apple.

1 Piece of ginger, peeled.

1/4 Cup of parsley or 2 ounces of wheatgrass juice.

1/2 Lemon, peeled.

Put all the ingredients through a juicer or a blender stir and enjoy!

The Health Benefits of Grapefruit

Did you know:

Grapefruits are full of fiber, which helps promote a healthy digestive system.

Studies has been shown that grapefruits help to reduce cholesterol while boosting immunity.

Recent research has shown that grapefruits can actually speed up weight-loss by reducing insulin levels, one of the factors that makes us hungry!

Grapefruits are very low in calories but they give you a boost in long-lasting energy.

They are full of vitamins C, E, beta-carotene, folate, and calcium. Grapefruits are also good sources of cooper, magnesium, potassium, and zinc.

The Power Orange Juice

Instead of drinking coffee or an energy drink first thing in the morning try this juice for a natural energy boost!

It's loaded with nutrients, easy to digest, and will help to keep your immune system strong. In this juice you will find beta-carotene, vitamin B5, vitamin C, calcium, magnesium, and potassium. This is also a great recipe to include in your diet if you are involved in a detox program or are looking to clear up your skin from blemishes. Give it a try today!

Ingredients:

3 oranges (peeled)

1cup fresh baby spinach leaves

1 handful watercress

3 broccoli florets

Directions:

Wash the spinach, watercress, and broccoli thoroughly. 

Add to a juicer or blender juice or blend until smooth. 

Pour into a tall glass and serve. 

Enjoy!

How do you avoid this? 

Make proper and educated food choices

Live a healthy lifestyle

Exercise on a regularly