Category Archives: Health and Wellness

Thankful For a Lifetime…

Life is a journey and just like a journey, life has a beginning and a end. As humans we focus on what happens between the two furthest points, and that we should. But don’t get caught up on individual moments. Stay focused on what you have to offer life, not what life has to offer you because the parallel ends that support our destiny will always be opposing one another and we will still be in the middle trying to figure our lives out, enjoy our lives, start our lives and in some case end our lives. 

Thankful is not a state of mind it is an action and we were not given the authority to decide when the journey is over, therefore, we do not know when our abilities will cease. While you are figuring out life look around there might be someone near in need of a uplifting word. While you are enjoying life remember the less fortunate and before you decide to end your life, pause, because who said your journey has ended?

Yours Always Chris

Liquify Your Lifestyle…

Our body is a Temple, Shrine, a Sanctuary, yes our body is just that important.  Let’s start showing it some love by drinking some healthy liquids that will enhance our health, make us feel and look better.

I started drinking aloe vera juice 3 years ago and I can truly say that my skin looks as healthy as it did 10 years ago . The aloe vera plant is water dense and drinking the juice can help prevent or treat dehydration. It has also been said that it may help to reduce the frequency and appearance of acne, it does!  It is also a  rich source of antioxidants and vitamins.

As we mature our metabolism starts to slow down over time.  A 8 oz.  glass  of cold water in the morning can jump-start your metabolism, now that’s some good news to spread around.

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Let’s wake up and hydrate! A glass of warm lemon water in the morning flushes out the digestive system and rehydrates the body.  If you are like me and have a slow digestive system this simple drink can make a difference in the appearance of your stomach in the morning.

Unfiltered Apple Cider Vinegar has what’s called the “mother” in it, cloudy not clear.

A study in obese individuals showed that the daily consumption of apple cider vinegar with the mother led to reduced belly fat and waist circumference.  It can also help reduce your appetite because it makes you feel full.

These are just a few simple liquids that can help to promote good health.  All natural, no additives or preservatives…


15 Health Benefits of Almonds According to Science – and 8 Delicious Almond Recipes
1. Almonds can benefit your intestinal healthRegular consumption of almonds can benefit the production of helpful bacteria in the intestines.

Stool samples were collected from study groups after consuming almonds regularly for a period of time. There were notable increases in Bifidobacterium spp. and Lactobacillus spp.

These changes were noted with daily doses of as low as 56 grams of almonds – or ten grams of almond skins. The bacteria in question are responsible for a number of health factors. Promoting their growth can help prevent dangerous intestinal diseases, and promote the development of healthy tissues and metabolism.

2. Almonds can lower LDL cholesterol, limiting heart disease

Despite having a relatively high fat content, almonds are known to eliminate cholesterol from the body. The fat content of almonds is largely monounsaturated – the ‘good’ type of fat that helps lower the risk of heart disease.

When substituting almonds in a high-carb diet, researchers found that the risk of heart disease was decreased by up to 30 percent. The benefits stack when almonds are included with other healthy foods, as well. If they’re included in a diet plan that includes foods from all groups, the decrease in cholesterol and heart disease can be increased.

Almonds are high in potassium. Potassium is a mineral that’s responsible for opening up veins and arteries, allowing for more efficient blood flow. This helps clear the cardiovascular system of cholesterol and further reduces the risk of coronary disease.

Magnesium – another mineral that almonds are full of – is also responsible for maintaining a proper blood flow. The content of these two minerals, along with almonds having a high antioxidant content, ensures that they can effectively fight off cholesterol and heart disease. They’re also useful in fighting off recurring or chronic diseases.

3. Almonds are powerful fighters against diabetes.  Almonds are shown to decrease spikes in blood sugar. Blood sugar spikes are linked to damaging cholesterol, which leads to the creation of free radicals.

A free radical is an atom missing an electron in its outer shell. To compensate, it will steal an electron from its neighbour atom, creating another free radical. This creates a destructive chain that can result in cardiovascular diseases and cancer.
A study done on fifteen participants involved feeding them five meals and monitoring blood sugar before and after. The statistics taken after the meals containing almonds showed a moderate blood pressure and an increase in antioxidants. The statistics taken after subjects consumed meals with bread (high in carbohydrates) showed a decrease in antioxidant density.

Read More:

Love Ya…Chris 

Are you Sweet Enough?


Did you know that the American Heart Association recommends that we have 6 teaspoons of sugar per day for men and women.  The average american eats and drinks approximately 22 teaspoons of sugar every day. To put it in perspective the average person consumes almost half a cup of added sugar a day, and 152 pounds in just one year.  Whoa this is equivalent  to 38, 4 pound bags of refined sugar per year.  That is a helluva lot of sugar running through veins!!!!! You can’t get no sweeter than this…Are you sweet enough?

I am an avid label reader and constantly read labels for a better understanding of what is really going into my body.  Remember what goes inside our bodies is seen or manifest itself on the outside of our bodies, i.e., sugar is just empty calories and empty calories just turn into unwanted pounds. Now for the lesson, when reading labels you should know that 1 gram of sugar is equivalent to a 1/4 teaspoon and 4 grams of sugar is equal to 1 teaspoon.  Therefore based on the American Heart Associations recommendations we should consume no more than 24 grams of sugar per day.  Now get this, a 12 ounce can of regular coke has about 32 grams or 8 teaspoons of sugar exceeding the recommended daily consumption by 2 teaspoons or 8 grams.  Imagine some people drink 2 or 3 cans of sugar a day…oops I meant coke.


Added sugars include all kinds of sugar and syrups that are put in a product during processing to make it taste better.  This sugar has little or no nutritional value other than producing extra calories.   Ok the lesson continues, now get this, humans are hardwired to prefer sweets from birth.  As you know sugars are a type  of carbohydrate.  When we eat carbs they stimulate the release of the feel good brain chemical Serotonin.  Most brain cells are influenced in some way by Serotonin.  This includes brain cells related to mood, sexual function, sleep, memory, learning and appetite.  No wonder sweet things make us feel so good, I ask you again…Are you sweet enough?

Most added sugars are found in fruit drinks, energy drinks and other sugar sweetened beverages which are the No. 1 source of added sugar.  A recent study found that drinking one or two surgery drinks a day raises the risk of type 2 diabetes by 26% compared with those who limit sweet drinks to just one a month.  I know this sounds very daunting to anyone that enjoys the surgery juices especially if you thought they were good for you, ha ha, ha, you didn’t bother to read the label, now did you? Limiting the mount of added sugar in your diet can be challenging, but it can be done.  I am working on it right know and I will let you know how it works out for this time next month.  I need a little more than the 21 traditional days it takes to break a habit.

One last time…Are you sweet enough?

Luv Ya, Chris








Some Things in Life are Really Free…

It’s all the craze…but you can have one without spending a dime, all you need is time.  Yes, it’s free, no injections or body fat transfer, just carve out a little time from your busy schedule, 10 to 15 minutes a day should be sufficient.   Ladies (mature and young) if you are trying to stop the sagging booty effect that comes with age or if you just want a little lift or rounder  buttocks, yes it can be done. I implore you to consider trying this 30 day “Squat Challenge” before you make a decision  to spend your hard earn money on something that might not be suitable for your body. Let’s get ready, here’s the challenge:


If you are new to working out and need a SQUAT reference point the photos below should be helpful, but as you know most anything can be found on YouTube.  For some additional instructions please visit YouTube and at the end of the 30 days please leave me a comment on the blog or send me an email ( and share your journey and your results.

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Good Luck…You Can Do!

Luv Ya…Chris

A Delicious Meal in Under an Hour

Do you respect your body? Please say yes because your body is your earthly temple. The foods that go into your body should be chosen with thoughtfulness.  The same way you make a decision about the person you want to spend your life with is essentially the way one should decide what foods to put in their temple.  Too much fat can clog up your arteries, an abundance of salt may elevate your blood pressure and the sweetness of sugar may send your blood glucose level into over drive.  Keeping these things in mind I have suggested a quick love fat, low sugar high protein meal that you can prepare in under an hour for your loved one, significant other, etc. 

Lemon Herb Red Snapper
Baked Sweet Potato
Steamed Asparagus 
Zucchini with Red Peppers

                   “Wine choice – Pinot Noir or Merlot, great selections from California”



Lemon Herb Red Snapper with Sautéed Zucchini & Red Peppers

Lemon Herb Red Snapper

Cooking spray
4 (6-ounce) red snapper  fillets
2 lemons,  1/4 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon black pepper
2 tablespoons butter, softened
1 1/2 teaspoons chopped fresh herbs (such as rosemary, thyme, basil, or parsley)
Fresh herb sprigs (optional). 4 Servings

Preheat oven to 425°

Cut 1 lemon into 8 slices. Place slices, in pairs, on a rimmed baking sheet coated with cooking spray. Grate remaining lemon to get 1 teaspoon lemon rind; set aside. Reserve lemon for another use.
Place 1 fillet on top of each pair of lemon slices. Combine salt, paprika, and pepper; sprinkle evenly over fish. Bake at 425° for 13 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
While fish bakes, combine reserved lemon rind, butter, and herbs in a small bowl.
Place fish and lemon slices on individual serving plates; top each fillet with herbed butter, spreading to melt, if desired. Garnish with herb sprigs, if desired.

calories 223
calories format 32 %
fat 8 g
sat fat 4.1 g
mono at 1.9 g
poly fat 1 g
protein 34 g
carbohydrate 2.9 g
fiber 0.9 g
cholesterol 75 mg
sodium 259 mg

Baked Sweet Potato


Baked Sweet Potato

Wash 4 medium sweet potatoes, and remove any blemishes or dark spots; wrap each potato in aluminum foil. Bake, folded side of foil up, for 1 to 1 hour or until a fork easily presses into the center. If desired, serve with butter, pepper, and salt.  4 Servings  – Preheat oven 400° ____________________________________________________________________________________________



Sautéed  Asparagus

1 bunch of asparagus 
3 cloves garlic, chopped
 1 quarter stick of butter

Melt the butter in a large skillet over medium-high heat. Add the garlic and asparagus spears; cover and cook for 10 minutes, stirring occasionally, or until asparagus is tender. If you like your asparagus well done, reduce heat and cook an additional 10 minute. 

4 servings

Fat: 8.8 g
Carbs: 5.2g
Protein: 2.7 g
Cholesterol: 23 mg
Sodium: 64 mg



Zucchini with Red Peppers

Zucchini with Red Peppers

4 medium zucchini
2 garlic cloves
1 (10 ounce) jar roasted red peppers packed in oil
1 lemon, juice of
1tsp. sea salt to taste or lemon juice
1tsp. ground black pepper

Zucchini halved lengthwise and cut into half-moons
Slice the red peppers into strips.
Pour the oil from the roasted red peppers into a skillet and heat over med-high heat.
Add zucchini and sauté until tender, about 4 minutes.
Add lemon juice and red pepper strips and sauté 1-2 more minutes. 4 servings

Calories 24.8
Calories from Fat 1 
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 12 mg
Total Carbohydrate 6 g
Fiber 1.4 g
Sugars 2.6 g
Protein 1.5 g 

Always member food should be interesting, tasteful and most of all enjoyable!

Love Ya…Chris