Why You Should Choose Cottage Cheese over Cream Cheese?

Cottage cheese & olive tomato-based sauce for ...

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Why choose cottage cheese over cream cheese you ask? Well I’ve put together the chart below to show you the clear differences between the two. Sometimes it’s the little things that make a world of difference in our goals to lose body fat or maintain weight. As a Health & Performance Coach it is my job to find solutions. Read more of this post


I’m Vegetarian; How Can I Get More Protein in My Life

It’s difficult being a vegetarian sometimes. Although I’m not a vegetarian, I can sympathize with the limitations that people have as far as protein choices. But meats, poultry and fish are not the only sources of protein out there. Expand your horizons and try new things.

I’ve written at length about the benefits and protein content of Quinoa. Spirulina is another obscure source for protein that most people wouldn’t ordinarily consider. Everyone knows eggs are a good source however I have some clients that cannot eat egg either for cultural/religious reasons or because they believe that the egg is also a meat product. But hey, it’s not the end of the world. Protein is essential for fat loss and muscle repair and it can be obtained if you know where to find it. Read more of this post

Pomegranate Fruit Salad Recipe Prep Video

Welcome back for another visit. Today I felt it necessary to share with you a video from a former University professor of mine.  The video provides a recipe that is great for vegetarians, people trying to lose weight or body fat and the ingredients are globally available and Asia friendly. Susan Bowerman MS, RD, CSSD who is featured in this video was my professor of Nutrition while I attended UCLA.

“Susan Bowerman is the Assistant Director of the UCLA Center for Human Nutrition, and is a Registered Dietitian and a Board Certified Specialist in Sports Dietetics. She graduated with Distinction in Biology from the University of Colorado, and received her Master’s degree in Food Science and Nutrition from Colorado State University. During her clinical training, she taught extensively and developed educational programs targeted to individuals, groups and industry in areas of health promotion and self-care, women’s health, cardiac health and weight management.” Read more of this post

Pomegranate Salad Recipe

Hey guys, I stumbled across an awesome website called Pom Wondeful while looking for more Asia friendly recipes. Pomegranates are prominent throughout Asia and they have many benefits to health.  Pomegranates are said to have 3 to 7 times the amount of antioxidants as green tea. Studies have also shown that they help fight and protect against certain forms of cancer.

Have a look at this cool salad recipe by Susan Bowerman. Read more of this post

Rich’s Quinoa Porridge

Looking for something new to do with your Quinoa? Try  Quinoa porridge for a great breakfast or mid morning meal.  It tastes awesome and is packed with fiber, protein and all the essential fat your body needs to help you, build muscle, maintain a healthy heart and fit lifestyle. Read more of this post

Reshma’s Spinach Yogurt Dip

In response to the article, “Skinny Dipping; A few Healthy Dip Ideas” I wrote about a three dip ideas with high nutritional value. Well, I encourage people to interact as they may find their information published and broadcast to the wider audience. One of my personal training clients who happens to be a vegetarian emailed me her dip creation. If you’re looking for something unique and different than the norm, try this dip on for size.

Breakfast Cereals: The Hidden Fat Loss Saboteur

A breakfast is set up on a blue and white stri...

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Many of us grew up on it, but do we really know the impact that this breakfast substitute is having on our health and our fat loss goals? Breakfast cereals have become increasingly popular as people struggle for time in the morning. It’s easy right? Just add milk and grab a spoon and you’re good to go. It is the easy solution for a household where both parents are working and just don’t have time to prepare a proper meal for the kids. But what are we conditioning our children and our future generations to be?

As a personal trainer I come across so many people who have cereal every morning and wonder why they’re not losing any body fat or weight. The problem is that there are years and years of conditioning, product placement and advertising behind the false idea that breakfast cereals are somehow healthy for you. Read more of this post

Vinegar for Fat Loss

In a recent short article by Danielle Alvarez in Fitness Magazine, she quotes a recent study finding that two tablespoons per day of Vinegar consumed by obese people helped them lose an average of 5 percent more tummy fat than those who did not consume the vinegar. A study by Tommoo Kondo, a researcher at Mizkan Group Corporation in Japan states that Acetic acid, which is the main ingredient of vinegar helps reduce body fat by stimulating oxidation of fat in the liver.

I personally hated vinegar as a kid, but now I use it with everything, making a variety of different types of dressings. I use White Wine Vinegar, Apple Cider Vinegar, Distilled Vinegar or even Balsamic to create variety in my salads and keep my palate in ecstasy.

Shake Up Your Morning with a Protein Shake

Often times my personal training clients ask me what to have for a snack. When most people think snacks, they think some form of packaged bar or worse, chips or cookies. If you’re looking to keep healthy and fit, or maybe lose body fat and trim up that waistline, then chips and cookies are out. So what to do when your eating schedule says that it’s time for a snack?

Blend up a shake!  As time is usually a factor, I prepare my shakes before work and pop them in the fridge for a mid morning boost between clients.

Here are a couple of my favorite shakes. Read more of this post

Skinny Dipping; A Few Healthy Dip Ideas

Do you find yourself sitting in front of vegetables wondering just what to do with them? I mean your personal trainer tells you that you should be eating many more vegetables than you are but you just don’t know how you’re going to get all those veggies in your tummy. What to do?

Well raw vegetables don’t have to be so bad. You can make them taste better quite easily with a little dip. Read more of this post

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