The Grapefruit Diet, Cabbage Diet, Soup Diet, Starvation Diet……….Diets come and go!!!!!! But the fact remains: the extra weight prevails. More importantly, these fad diets can be dangerous.

Here’s a quick snapshot of some trends that many believe are the real deal:

1) Meat is BAD for You

This fact remains an issue for women. We find that most women don’t consume enough protein! Here’s a reality check: if you don’t get your protein from your diet, your body will take it from your lean muscle mass!!!! And that my “Protein Fearing Friends” is a big PROBLEM!!!!!  We need our lean muscle mass to burn fat. Women are under the misnomer that having too much muscle mass means you will look like the Hulk! NOT TRUE!!  The reality is lean muscle mass will make you look lean and toned.  Think fitness model:)

If that doesn’t work for you how about this: for every pound of muscle you gain, your body will burn an extra 50 calories per week. Lean muscle burns more calories that fat does.  How would you like to burn calories while resting or sleeping??  Increase your lean muscle mass!!!!

2) Fat Free is the way to Go

Heck no!!! Fat free is code for Sugar laden and calorie packed.  Think about it – if they are removing the fat what are the replacing it with?  HELLO!!!  Many take the liberty of eating more when the food is “Fat Free”.  Remember when Snack Well Cookies first came out? I remember the Chocolate Chip Cookies – they were really small and people were eating the entire box in one seating.  Why not its fat free!!

Not only is a fat-free diet not healthy its also not filling.  Fat has an important place in your diet and its critical for body function even while watching your weight.  Our bodies require monounsaturated and polyunsaturated fats.

3) Run From All Carbs

All carbohydrates are not created equal!!  Run from refined carbs such as white bread and soda.  The staple for many Americans.  Choose healthier carbs like whole grains, fruits, and vegetables.  Yes veggies are a carb!!!  If every plate was filled with a rainbow of veggies everyday life would be good:)  We need to compliment our proteins and fats with an assortment of vegetables.  The alkaline rich vegetables balance the acidic based protein!! When was the last time you had a piece of fruit?  How about quinoa?  There are many whole grains to choose from.

4) Cut Calories and Weight Loss is Ensured

We are talking quality versus quantity here.   Choose foods, be it protein, carbs, veggie, fats that are as close to their natural state as possible.  The more the food has been modified or altered the less nutritional value it has.  Fish=go for wild, meat=look for grain fed beef, chicken=cage free.  Think: what would your grandparents eat?  Now all of my grandparents hailed from Ireland and they had no clue as to a Whooper or a Big Mac. They didn’t have much raising their large families but my parents always said they were never hungry. Believe it or not I have found although I might pay alittle more for quality the taste is 100% better and the health benefits are PRICELESS. I eat my veggies and fruits according to the seasons – ensuring that they are fresh and priced accordingly.

5) All Brown Grains are Best

All things brown are not created equal!  There are alot of poseurs out there, don’t be fooled. Your best bet is to choose Whole Grain and Whole Wheat when checking your labels.

Its the extra fiber in whole grains that is paramount.  First and foremost: You feel full and you eat less:)  In addition, it helps regulate the insulin that’s produced with every meal you consume.

How’s that for a reality check?

Sand is a great foundation for a beach resistance work-out!

1. Short Sprints – 60 meters. All out – heart thumping, arms pumping sprint.

2. At the end of the sprint drop down to the sand and:

- 10 Push-Ups
- 10 Jumping Lunges
- 10 Mountain Climbers

3. Begin at #1 again and perform 10 times. Time yourself and as your speed increases – increase the number of floor exercises by 10.

This workout is fast and furious and and you can increase it as your fitness increases. No need to hit the gym while on vacation – just hit the sand☺ grrrrr….

Dark leafy green vegetables such as parsley, spinach, watercress and many others are rich in chlorophyll, the green pigment that most plants require for photosynthesis. It is sometimes called “the blood of the plant” in that it is chemically nearly identical to human hemoglobin. Chlorophyll stimulates red blood cell production. Additionally, dark green leafy vegetables contain many nutrients including Vitamin K and iron which is necessary for building healthy blood.

So what greens have you eaten today?

Ice Cream is the Hot Treat of the Summer Season and I wanted to give you the 411.

I love gelato – there I said it!!! I experienced Italian gelato while on vacation in Italy during the summer of 2006. And I was thrilled to discover that the delicious, creamy treat has significantly less calories, fat, and sugar than ice cream. Plus it tastes sooo much better than ice cream☺

I’d like to share with you the cold hard facts about ice cream………..remember knowledge is power!!! Life is about making choices – so here it is…………..

GELATO VS ICE CREAM

Chocolate per 100 gram

Did you know that when you eat is just as important as what you eat? Ideally you should eat breakfast within 2 hours of waking up. You should be fueling your body every 3-4 hours during the day.

Keep stoking your metabolism by having 2 snacks in between your 3 main meals. This will keep your blood sugar levels up!

Apple with Natural Organic Peanut Butter
Carrots/Celery with Humus
Plain Greek Yogurt with Crushed Walnuts (or almonds) and Berries of your choice
Baked Rome Apple topped with Cinnamon, Walnuts and a dash of Light Olive Oil
Organic Free Range Eggs – hardboiled, or make an omelette

On the go and need a quick snack? Here are some snacks that act like mini energy boosters:

Walnuts
Sunflower Seeds
Pumpkin Seeds
Sesame Seeds

The good news is that these snacks can be found in most convenience stores and airport shops.

Skip on the Sweets – Ok you are drained and you just need alitttle somethin’. Typically we are looking for the “Sugar “Rush”. But the truth is: sugar gives a temporary lift and with all things that go up you will come down and Crash. The bottom line is you feel worse than when you started. Add to that the never-ending sense of guilt!!!!

TIP: Never eat anything labeled “Fat Free” – that’s code for the fat has been removed and replaced with sugar.

CHALLENGE: Avoid sugar like the plague for 24 hours. Note how much your energy level increases.

Share with us how your 24 swearing off sugar goes.

Yes I eat salads, but its not a wimpy salad with lettuce and vinegar. Heck no!!!! That’s NOT enough fuel to keep the body burning fat. With a meal like that your body believes you are starving yourself and guess what it does??? It holds onto FAT. And none of us wants that – sooo a “Real” salad looks something like this…………

- 3 cups of Organic Romaine, mixed greens, spinach (anything but iceberg it has no nutritional value)
- 4-5 ounces of Organic Free Range Grilled/Steamed Chicken
- Broccoli and or Steamed String Beans, Peppers, Cucumbers, Mushrooms
- 2 Tbsps of Crumbled Feta Cheese
- 2-3 Olives
- Full Fat Dressing – Extra Virgin Olive Oil, Fresh Squeezed Lemon Juice, Organic Sea Salt and Fresh Black Pepper. Or a Sugar Free/Preservative Free Full Fat Dressing.

Note that I didn’t provide measurements for the veggies. The more veggies the better. Go for a rainbow of color. I used 3 cups of lettuce as a guide. Remember your plate needs to be ¼ lean protein, ¾ veggies, and a dash of fat.

Here are some other Lean protein choices:

- Wild Salmon, White Fish, Canned Tunafish in water, Hormone Free, Grass Fed Beef.

Ladies I can’t stress enough the importance of the 4-5 ounces of lean protein. It is a must!!!! Many woman have a hard time getting in the protein and I just want to let you know without a minimum of 4 ounces you are never going to get the fat weight off. And don’t forget a full fat dressing – I know because I’ve been there. Trust me on this☺

There is no doubt about it. The evidence is Clear and Conclusive!

In order to prevent and reverse 80% of the diseases that Americans suffer from, you must adopt a Nutrient Dense eating lifestyle.

Imagine:

50% of Americans no longer die from heart attacks

35% of Americans never die from cancer

Our children don’t suffer from headaches and re-occuring earaches

The elderly population no longer suffer from hip fractures and spend their last years as dependent on others to care for them.

We have the power to avoid ALL of the above!! Or rather, each of us holds the power.

Stop blaming others. Its not the government’s responsibility to keep you well – its YOURS!

Take Control of YOUR Health!

Acne
Arthritis
Alzheimer’s
ADD/ADHD
Allergies
Asthma
Hormonal Imbalance
Fatigue
Depression
IBS
Migraines

Yes All of the above can be PREVENTED with a whole foods, nutrient dense lifestyle. How cool is that?

Stop reaching for the miracle PILL “aka – Quick Fix” and look towards Whole Foods as the answer!!

Nutrient dense eating is powerful because it provides the body with all the nutrients it needs to do what it was created to do – Keep Itself Healthy!!!

So are you ready to Take Control of Your Health???

The Choice is Yours…………………………

If you are anything like me – you believe that each of us is here for a reason!! So there’s no time like the present to claim your feminine power and be the leader you are meant to be!!!

1) Flexibility – And no I’m not talking about whether or not you can do a headstand or touch your toes:) I’m referring to being able to dance with changes. While growing up My Dad was famous for telling us to be like a tree. When it’s windy go with it, when it snows bear down and take the ice, sway and dance with the wind. Don’t fight it. Embrace it otherwise the limbs will break. And the tree will be no more. Same principle here with your business – be flexible but never lose sight of your vision!!!!

2) Your Mental Attitude – Be positive -Be happy. Believe with ever fiber in your being that you are right where you are meant to be and that you are a success!!! 90 percent of success is believing in yourself. Meditate and be quiet with your thoughts at least once a day. Without a a positive mindset you will go nowhere fast.

3) Perserverance – Be the chartered boat on the water – navigate and stay on course no matter what!!!! Life will throw all sorts of curve balls at you. Just keep swinging!

4) Strong Leadership Skills- Ok you are the captain of your vessel. See where your ship is going and take it from there. Organize and have a plan. Structure your time and have boundaries. Schedule time for you and your business. If you are not eating right and exercising your boat will float but it will never cruise. Take charge and get it done. With leadership comes responsibility – “Take it its yours” (my favorite line from Troy-as stated by Brad Pitt)

4) Emotional “Smarts”- For some of us being emotionally smart has taken quite a bit of time. Some of us aren’t even there yet☺ Its all good! It’s the love of the journey and we all have a different map. By emotional smarts I mean the ability to communicate in a positive way! Do on to others!!!! Learn and exercise some social intelligence. Social skills and how to be tactful. (my Sag friends know what I’m talking about ).

6) Take Control of your Life – No excuses just results!! It doesn’t matter what’s going on in your life – Be responsible –regardless of your circumstances you must be willing to grow personally. Dig deep there’s a diamond just below the surface aching to be found and polished. We are all “works in progress”. When you begin a business “Your Junk Surfaces” – its time to breakthrough and go forward. Take control of your life by addressing the issues that come up – make peace with them and move on…..

7) Relationships – Team – No matter how hard you try and you can certainly die trying – don’t do it alone. Yes I know you are SUPERWOMAN – been there done that!!! All you do it burn out and then you are good for nothing!!! Learn to delegate it’s the greatest thing since sliced bread. Hire others and let them do what they are good at. As women we are all things to all people – time to let that go sista – if not go back to your old gig!!!! Take it from me –“Don’t do it alone” Hire your “Dream Team”. Create alliances that mentor and support you. There is strength in numbers!!!! Let’s take our energy and put it into one another – its about time that we unite!!!! And you know that as women we love to have “A Partner in Crime” lol

My family loves a juicy watermelon – its our favorite summer treat! Not only is the flesh great in and of itself BUT we use the extra flesh to make smoothies! Here’s our recipe:

3 Cups of Melon
1 1/2 Cups of Strawberries (raspberries)
3 Tbsp Natural Lime Juice
1 Cup of Ice

And Blend Away!!!!!!!!

Did you know the Black seeds from a watermelon may help lower blood pressure?

Toast 1/2 Cup of Black Seeds over medium heat for 6-8 minutes. Add 1/4 cup of water. Cook until evaporated, then cool.

I often hear other’s state “live in the moment”. I personally had a problem with that statement, as my ex would always dog me about how I needed to live in the moment. His idea of that meant going out and getting inebriated and leaving your troubles behind for the night. I came to resent “live in the moment”.

It’s taken me five years of growth to now unequivocally say I now live in the moment and it has a whole new meaning. Here’s where I stand today…

You must live in the present moment rather than the past or the future. Most of us live in either the past or the future. I know I did. I was always focused on the future and what it would hold for me. I’ve since learned that if you are not in the present moment you are always one step away from the real action. The key to the present is that you are always right where you are meant to be. Being present means you are always in the right place at the right time. You have to be able to feel. You can’t “think” your way into the present. You must “Feel” it. When you feel your life you have to feel the good, and the bad – feel all of it!!! When you choose how you feel you are not in the moment. You have to feel your life and be in touch with your emotions in the here and now, and only then do you become real and whole. I’ve given this a lot of thought mostly while watching my son play competitive tennis. Here’s how I see it: The tennis player while volleying has to return the ball. It doesn’t matter if you hit the ball with topspin, slice, or you lob- you have to return the ball. You just continue to hit the ball. Hit whatever comes at you. That’s what gives you the feeling of being rooted and grounded and being in the present moment.

Being in the present means you have to give up hope and let go of fear! You have to have such unbelievable faith that whatever is perfect and right will present itself!!! And everything will be all right.

As women we work hard at protecting ourselves (especially us single moms). We continue to stuff our feelings under the bed. We don’t want to deal with it – we pretend it doesn’t exist. Think about it –

Have you ever sat still and truly been quiet with yourself and just allow yourself “to feel”? You know – let your mask fall away and the stuff you’ve been stuffing under the bed so to speak starts rising and the lump swells in your throat and your eyes get all glassy and you start to sob uncontrollably? You know crying, gasping and crying some more? Oprah calls it – “ugly crying” ‘cause it ain’t pretty!!! When we let go and cry uncontrollably it’s a deep soul cleansing. This type of crying cracks and chips away at the protective shell (similar to an egg shell) that we have created around our heart. It helps us to become soft and human and to feel. All of the things we have struggled with and experienced harden our heart. You must be willing to grieve and willing to feel your sadness in order to be human. When you are willing to feel it and own it, your shell will crack and break and this allows you to love and get in touch with whom you are. You can’t love with a shell around your heart. If you deny it- you deny you. Feel it, own it and let all the stuff you’ve been stuffing come to the surface – face it, feel it, own it, and let it crack and break the shell. Grieve and just let it go!! If you are willing to grieve and feel what it feels like to be human then the shell opens up to more love and to getting in touch with whom you really are. It takes away the hardness. We can’t love if our hearts are coated with a protective shell. We need to crack the shell and make ourselves vulnerable. If you deny yourself to feel and own it – that shell will never crack and chip away…and you will never be truly authentic.

Loving the journey………………….