Category: recreation

How to Drink Smart

If you are watching your caloric-intake this year, the holidays can be a frustrating time for you since Alcoholic drinks is a big part of the Holiday-time (and any Celebration). I’m here to tell you, that its okay to take that drink (in moderation), even if your on a Weightloss Program this Holiday Season.

Lets start with Beers


Beer is made from Malted Grain products like Barley, Rye, Wheat, hops… which means it can be heavy on the calories. Of course, calories is not the only thing you want to be concerned with when drinking Beer. Since Beer is made of Grains, not ALL grains are bad for you, even if  the Calorie content is high.

The Higher the Alcohol content (ABV), the higher the calories and carbs, since there are 3 x’s more Grains in the beer. However, it does not mean you shouldn’t drink High alcohol beer. Higher alcohol beer also has more “whole” ingredients, since there is unlikely case of added sugars or other ingredients.

Lighter beers (usually the American ones) may have less calories and less alcohol content, but does not mean its a better choice. Some of these beers can be added with High Fructose Corn Syrup or Sugar to compensate for the grains. This is why I don’t always count calories.


Assorted Wines 2

Now lets talk about Wine! There’s a reason why Health-enthusiasts (myself included) love a glass of wine! The ratio of health benefits to calories is outstanding, plus who wouldn’t love the taste of a glass wine? Especially when its good for you! 🙂

Of course not ALL wine are created equal. The Higher the Alcohol content on Wine, the dryer it tends to be, which means Less Calories, and more antioxidant benefits!! An average 5 oz. glass of red or white wine has about 118-128 calories per glass. Which is why we drink in moderation and not gulp our wines by the glass 😉 Chardonnay, Cabernet, Merlot and Pinot Noir are usually dryer wines.

You may not be surprised that sweeter wines have less alcohol and more sugar. So if you are weight conscious, stay away from Sweet wines! Moscato, Riesling or Port wines are usually sweet.

Good news is a Dry Champagne has roughly 91 calories. (So drink up this New Years!!)

Liquors and Mixed Drinks

mixed drinks

Even though a shot may look small, don’t let the size fool you, a standard shot at the bar contains a whopping 100 calories. Keep taking those shots and they can add up quick. Of course if you just drink it straight or on the rocks, its not too bad; mix it with a mixer or two and the calories add up real quick, so be careful on this one!

First lets talk about where each liquor come from. Vodka, is made from potatoes, so this will be a starchy one. Tequila is made from plants, making it perfect for that low-glycemic drinker!! (just be careful with those Margaritas!!! Rum is made from sugar cane, tastes great but don’t overdo it . Whisky is made from Rye grain (starchy, but the “good” kind).

Now Sake, a common Japanese drink made from rice wine only has 19 calories per “shot” and is usually drank slowly like liquor. Can be drank cold or hot. (It’s delicious too!)

If I were you I would think twice before asking for that martini or mudslide, as they tend to have lots of creme, sweeteners, and/or food dyes. They can be high in fat and calories. Not ideal for someone trying to lose weight.

Alcohol should never be replaced with your meal in order to offset the calories. Especially since drinking on an empty stomach can lead to having less inhibitions and making poorer choices.

Always drink in moderation and Drink responsibly. (especially this holiday season)

Will you use this guide the next time you go out with your friends?


Pictures and facts courtesy of

Why I love Zumba! Fitness


Zumba Fitness is the Hottest and Newest Exercise Craze to cross this Planet! Why? It’s fun, a great workout, plus you learn some Dance Moves!!

For those of you living under a rock, Zumba Fitness is an exercise class that’s inspired by dances from the Islands.

The best part about attending a Zumba class is you don’t have to be an experienced dancer to have a good time, you just need some energy and a willingness to have some fun! By the end of an hour Zumba class you will be dripping in sweat and you will have fun in the process!

Zumba is also a great low-impact workout for those people that have not worked out in awhile, but still Fun for the Advanced levels! 🙂 Zumba Bonus: Learn some Salsa moves that will come  in handy at that next party you attend!!

Do you Zumba?


Learn more about and Where you can find Zumba close to you at

(Photos courtesy of

Muscles ache? Go for a swim!

After a long week of working out and daily life it’s not un-common for your muscles to be tense and stiff up. The best way to relax your sore muscles and still get your daily workout in? Go for a swim! Don’t worry if you’re not a Top Class swimmer, most people at the Gym aren’t top class swimmers anyway, and even if they are…..who cares?


According to, swimming is a great low-impact workout to relieve muscle soreness from either Overdoing a workout or muscle strain.

If your muscles are sore from over-doing a workout, which is most common for people New to Working out or trying something new, stick with a Low-impact exercise like Swimming to help release the muscle tightness.

If you have muscle strain, recommends that you don’t rest for more than 2 days, since this longer rest can cause loss of muscle tissue. recommends swimming after muscle strain since it increases blood flow to the injured muscle(s).

Where you swim is also important, if you do have muscle strain you want to stay away from a pool that is near a lot of wind, as the breeze can make it worse for your muscles (along with the cold water)

Gyms usually have indoor-heated pools, which is ideal for that low-impact muscle relieving soreness.  🙂

Just jump in the pool do a few laps and when you get out your muscles will thank you! The best part? Since you’re already in your swimsuit, you can hop in the jacuzzi after your swim-workout and relax those muscles even more.

If you do use a Gym pool, usually they’ll have pool weights that can be used in the pool. It’s like doing your weight workout with the resistance of the water. 🙂



Stop Throwing Money down the Toilet

When you buy Cheap or “junk” vitamins from Stores like the Dollar Store, Costco, grocery stores and even sometimes the speciality stores like Vitamin Shoppe and GNC you are not getting as much bang for your buck from your vitamins in terms of effectiveness.

You see “pill” form vitamins take your body longer to digest and sometimes they don’t even digest, they just sit there in your body rotting away.

When you take Isotonix Vitamins you get a 98% absorption rate compared to less than 40% with the traditional pill vitamins. Not only are there binders and fillers added to the pills it is hard on your body. In other words you are throwing your money down the toilet!

Here’s a funny video for you to enjoy:


If you want more info on Isotonix Vitamins go here .  

Or here directly to shop


What vitamins do you take?

1st day of Something New

Ever since we grew up being the “New” kid was never a good thing. Being New could sometimes be so frightening our Parents would drive extra mileage just so we can go to our “same” school. Why? Why are we taught being New is scary?

Taking on New activities everyday is rejuvenating and makes you younger! We need to teach our children to always try New things, whether its a healthier food they never tried or a New activity…also being the “new” kid should never be scary.

Today I was kind of the “New” girl again at the gym. I’m not much of a swimmer and haven’t swam much in years. Today, I felt like I wanted to tackle it again! (Yes, if you haven’t done something in a long time it can still be “new”). It was fun and different, and gave me just what I needed to keep at my “usual” routine. Which brings me to my next point,

Usual can get boring and stale, and when you try that New activity it makes you feel more “alive” again and certainly younger. Trying something New everyday, even the smallest things can really change your prospective on life. I encourage everyone to try it.


What have you tried today that’s new?

Why I take Supplements


In a short answer,  I want to “live”. What I mean by this is I enjoy celebrating occasions and those occasions of course have food involved. Of course the “food” that is involved is never on any “diet” list. I also understand that there are certain foods that we should not eat due to the aging properties involved, for starters BBQ’d food or food cooked at high temperatures can cause aging effects on the body. I choose to enjoy my life with the food I like most, however since I know about the harm of said foods,I still want to live a long life…which is Why I choose supplements. For me it’s a better choice.

Another reason I choose to supplement is because I know our vegetables today are not the same as 20-30 years ago….there are more pesticides and chemicals and less vitamins/minerals. We still need our daily essential vitamins. Its actually cheaper to just supplement than to eat even more fruits/vegetables to get our daily recommendation.


I’m not saying that we can just whatever the heck we want to eat and supplement , and we’ll magically be healthy. Not at all! We still need to follow the daily recommendation of nutrition, as food is still the best way to satisfy our needs; However I choose to optimize my health to the fullest, therefore I choose to supplement what I’m lacking. I also want to “live” a little and enjoy some favorite foods, but still limiting the “bad” foods to a minimum.

Also, not all supplements are created equal  Read more on my Products page about Isotonix supplements and why there really is nothing better.


If you would like to take a FREE ASSESSMENT on what vitamins/minerals you may need to take that you unaware of please comment below.

Do you take supplements? If so, why?




Summer Healthy Eating Tips

As the summer season approaches many people who have been “dieting” might get frightened. During summer we tend to vacation more, which leads to packing on more calories than we would hope to put on otherwise. Living and eating healthy doesn’t mean you have to give up living completely.  Here are some useful easy swaps to remember this summer:

1. Say no to the “F-word”


Yes, that’s right, the F-word meaning Fried food. Wherever your summer plans take you, you’re more than likely to run into plenty of fried foods. Fried foods can pack on more calories than anticipated. The world famous funnel cake packs on over 650 calories, a better choice would surprisingly be cotton candy. Sharing the cotton candy with the family would be an even better choice to make. Even fried zucchini and mushrooms contain over 200 extra calories. Choosing veggies, cheese & crackers or hummus would be wiser choices to make.

2. Choose the right size dog


Summer season is famous for hot dog eating, after all July is “national Hot dog month”. Opting  for the smaller version of that dog can save you nearly 600 calories. If you’re going to the game this summer try to avoid that Jumbo-hot dog which contains 750 calories and 68 grams of fat! Paired with a 16 oz. beer, that’s another 200 calories + added. The regular size hot dog would be a better choice , which contains about 250 calories, and a 12 oz. light beer would have 100-120 calories. 

3. Swapping your frozen cocktails


When its hot, and we’re in the party mood, we tend to go for those frozen cocktails. A frozen margarita can contain 900 calories! Setting your diet plans back quite a bit. Since these frozen cocktails are usually large in size, they can contain more alcohol than anticipated.

A better choice would be my personal favorite, Mojitos! Mojitos are made with  rum, cane sugar, lime juice , club soda and mint leaves; containing around 170-230 calories. Added bonus: They’re delicious too!! 🙂


Of course, if its during the day and hot out, staying away from alcohol would be your best option, since alcohol drinks are the most dehydrating beverages one can choose. (yes, even that mojito  can dehydrate you!)

4. Choose the right beverage


Speaking of hydration, choosing sugary soda drinks will only dehydrate you more, and with the caffeine soda drinks, it only makes it worse! It’s amazing how many people classify a “Coke” as “refreshing” , or even a “refreshing” lemonade can contain between 200 and 250 calories! 

The best beverage to drink when you need hydration is regular water (surprisingly hot water will actually hydrate you more than iced) or coconut water. (with no added sugar). Zico coconut water contains only 60 calories, 14 g sugar ( that’s natural sugar from the coconut), 690 mg. of potassium, and a numerous amount of other essential vitamins and minerals. Potassium is what our body needs for hydration. Eating bananas would also be a good idea.

5. Be mindful of overeating at parties

If you happen to attend summer parties , be careful of overeating. Whoever is hosting will make sure there’s plenty of snacks available. Munching on chips without thinking how much you’re eating can lead to extra calories. 20 potato chips have about 200 calories. The best way to overcome eating too much is to take small handfuls of chips, or even look for healthier options like veggies.


Remembering saying “no” is okay  too. Sometimes, our friends can influence us to overeat or over  drink more than we anticipated. It’s okay to have a little splurge, but if you don’t want the extra weight of those added-on calories remember to know when to stop. Afterall, it’s your body not theirs. Will they pay your medical bills when those fattening foods turn into medical drama.? Likely not. Take control of your weight and health..and say NO to Fried, processed, over sugary, high fat junk food!


Have a happy and healthy summer everyone! 🙂


What are your healthy eating tips for the summer?

Curcumin Helps Ease Joint Pain

Exercise and the demands of daily life can be damaging to your joints. Running, bending, jumping, crawling, sitting…all these activities can damage your joints later in life, which is why it’s important to take care of your joints NOW rather than later!


A clinical study was formed of 100 volunteers who had OA (osteroarthritis) , and the results are phenomenal!!

According to, Osteoarthritis (OA) is known as degenerative arthritis or degenerative joint disease and represents a group of mechanical abnormalities involving the degradation of joints, including the cartilage that grows at the ends of bones as well as the erosion of bone immediately under the cartilage.

The loss of cartilage can be painful and cause stiffness in joints that make it hard for people with OA to move and do social activities. Millions of elderly people are affected by this! Poor lifestyle choices and poor diet choices are the major causes of OA, sometimes its heredity.

Effective treatments for this painful condition are few and far between, and basically involve the use of high doses of pain-relieving drugs, which cause even more damage to your body, corticosteroid treatment, or, if a suitable medical infrastructure exists, surgical procedures are recommended..and we all know that’s never easy nor cheap! Generally nutritional supplementation is not effective; however, the incredible curcumin has been shown to be an exception to the rule.

As joints are destroyed, inflammation increases dramatically.

The study briefly mentioned previously, measured the safety and effectiveness of taking a Curcumin supplement for 8 months here are the results, according to

  1. Pain was reduced in the curcumin group by 2.3-fold
  2. Stiffness was lowered by 2.3-fold
  3. The ability to do physical functions was improved by 2.5 times
  4. Strongly significant improvements in social and emotional functions and general well-being were observed in the curcumin group
  5. The treadmill test indicated that individuals in the curcumin group improved by 3.9 times in physical performance compared to the control group
  6. The amount of inflammatory protein markers in the blood of the curcumin-treatment group decreased significantly compared to the control group, suggesting that curcumin can regulate in a beneficial manner the activity of all the major inflammatory components involved in OA, and
  7. Curcumin treatment reduced the use of pain-killing drugs (NSAIDS, acetaminophen, celecoxib) by 63%.

In conclusion, the study proved that a low dose of curcurmin improved the flexibility of joints in the curcurmin controlled patients and greatly improve their quality of life. There was also no signs of toxicity from the curcumin group. OA is a chronic disease, therefore it is possible to continue a regimen of curcumin daily.

Curcumin can also be used as a detox supplement.

Interested in learning more on this amazing supplement? Click here

How to Pick the Best Weightloss System for You

Losing weight is a hard battle for most people, especially with all the Companies that claim it is “so easy” to lose weight with this pill and that shake and that exercise move…that vegetable..oh my! How do you keep track and know the company is the right one to follow for you? Nothing is perfect but here are some guidelines that can help you start the right track for yourself:


1. Is the company Researchable?

The other day I was in a conversation about this “weightloss system” that actually worked, but when I asked what the Company name was or what  the product was called, the recipient could not tell me the name, and mentioned I had to speak with “someone” to find out this information. The company name should be AVAILABLE PUBLIC, and if its not , RUN.     You want to be able to research basic things like the products, about the company and any success stories freely by yourself without some salesy distributor shoving the information down your throat. This will help you make the best informed decision. If you are unable to find these basic things about the company then I would RUN, this may be a SCAM…

2. Does the company tell you will lose weight by taking a “Magic Pill” or drinking a “Magic Shake”?

If the company tells you do not have to add a physical fitness routine to your Weightloss Plan, I would be concerned on this one too. Taking some pill or drinking a shake is not healthy for losing weight…YES there are HEALTHY protein shakes that should be added to your daily nutrition plan, but it should be replacing a big meal of yours and certainly not more than one meal. Be weary, most companies won’t use the word “magic”, as they know people won’t listen..but they might say something like “Miracle weightloss pill” or “weightloss shake”. The most important thing to keep in mind on this one, is how they implement their “pills” and “shakes”, is it instead of eating? Or is it as a supplement, to supplement what you are not getting in your food?  It should be the 2nd one.

3. How long is the Program?

Weightloss can NOT happen in a month, at least not healthy weightloss. If the company tells you will lose a large amount of weight in a short amount of time, again I’d run. You will either be wasting your money or getting yourself on a dangerous system that involves starvation, which can lead to more serious problems. Yes, if you cut your food you will lose weight in the short term; but it’s not sustainable and not Healthy at all!

4 Does the Program allow for flexibility?

No human body is a like, we all need different nutrients for different issues that we may have. If the program seems like a “one-size-fits-all” system, I would think twice about starting the system. Weightloss programs should allow for flexibility within the program. There should be different Programs designed for “certain” types of people; including men vs women and active vs. sedentary. There is no program that is perfect for Everyone, one person may need more iron, another may need more protein…the program should teach these differences and be adaptable.

After doing my research, I found a program that fits all of these guidelines and more!! It’s called the TLS Lifestyle System (TLS stands for Transitions Lifestyle system, was later renamed TLS Lifestyle System or just TLS).


TLS is just that, a lifestyle system, that implements simple changes in your busy lifestyle to get you to your ideal healthy weight. TLS follows the low-glycemic system and adjusts based on past family history and the type of person and lifestyle you lead. Check it out here

Oh, yeah the best part is you will earn cashback off of the products you order to help you lose weight!

Try this Summer Weightloss Shake

With the hot Summer heat, we want something cold to drink, but choosing that Frappuccino at Starbucks does not do our Bikini Weightloss goals any good. I found this Shake on Social Media and wanted to share. It looks Incredibly Yummy!! What do you think?


Here’s the Ingredients:

2 scoops TLS nutrition shake *small handful of lightly salted cashews (amount as pictured!) *1/2 scoop of MochaTonix to kick me into gear and get me moving! *1 frozen banana *10oz unsweetened GMO free coconut milk or Almond or Soy whichever you prefer *small handful of ice & blend!!


What do you think?

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