A tasty way to get Omega 3s...



Eating salmon (wild) is one of the best ways to get Omega 3 fats. We ALL need these essential fatty acids and this is a tasty way to get them.

Often we get really complicated about our health and wellness programs, but the reality is if we just brought up the nutrients and water a bit in our diet we would feel a whole lot better.

Today, I discuss a little bit about Essential Fatty Acids (EFAs) particularly Omega 3s.

I'm also going to show you how to get this magnificent nutrient in a wonderful 10 minute meal.

I hope you enjoy the video. If you'd like more information about the few basic vitamins and nutrients I use, I'd be happy to share that with you.

If you'd like more recipes like this one, click on the image of the book below for more info.



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What the heck is an antioxidant?

We're all trying to eat healthier right? We know we need lots of vitamins, minerals, essential fats and antioxidants, but sometimes we can know we need something without a clue of what it is and why we need it.

I put together this quick video to help explain what an antioxidant does how the affect "free radicals" (I think that's what my parents called me as a teenager.)

I hope you enjoy the video and if you have any questions about terms you hear or things you'd like to know more about, let me know, I'm always looking for new topics to create good health where ever I can.


If you interested in more guidelines for eating healthy and some quick easy recipes, you can check out The 10 Minute Chef Cookbook by clicking on the image below.

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Do you get the pesticides off your produce?



Today I show you what I do with my produce when I bring it home from the store.

The thought of consuming pesticides with your healthy food choices is not at all appetizing, but do you know why consuming pesticides is harmful?

I recently heard a Dr. talking about this subject and one of the biggest problems it causes is to your gut health. We actually have about 40 trillion bacteria in our body, most of which are in our intestines. These are known as our gut microbiota, and are hugely important to our health.

Fruits and vegetables are great sources of nutrients to our gut microbiota, but the pesticides can kill the good guys.

So wash that produce and add some vinegar to the water to kill the bad guys and keep the good ones.

Since this kills some of the bad bacteria as well as the pesticides it also helps preserve the produce longer in the fridge.


Interested in the 10 Minute Chef Cook book? Click below.

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Day #30 - 40 Days of Training Videos - The opposite of more is not less.

Often when I'm working with clients on their nutritional program the initial thought is one of loss, and fear of deprevation.

I've learned over the years if we focus on quality over quantity our eating improves and our bodies align with their ideal size and shape.

If we are eating quality food in the right amounts, we tend to be more satisified and experience less hunger and cravings.

Cravings are an example our body telling us something's not right.

We need something better.

Sometimes better is whole unprocessed food, good fat, and high quality protein and vegetables.

Sometimes better is a walk to calm our anxiety.

Sometimes better is a good quality night sleep.

More is rarely better.

When trying to improve our lives and our health, this thought of chosing better over less may help.


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Day #29 - 40 Days of Training Videos - Eating Out - Staying Accountable

Watching the quality and quantity of what we eat is crucial to living a fit, lean, lifestyle, but that doesn't mean we can't eat out.

Today I had lunch with my workout partner Mary Ann.

Fortunately we like the same thing, so we shared a Tostada Salad and each had a glass of wine. We both track our food with My Fitness Pal, and this lunch fit nicely into our calorie range.

An alternative if you're with someone who does't like to share is to choose something on the appetizer menu.

Paying attention to what we eat and how we move, is one of the best we can do for our health.


 If you'd like to receive a free pdf for guidlines to eating healthy and choosing quality macronutrients. Click below.

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Day #27 - 40 Days of Training Videos - Want dinner ready when you get home?

It always feels like someone made dinner for me when I use my Crockpot.

Walking into a house that's been filled with the aroma of a warm meal, makes me say ahhh.

It always feels like someone made dinner for me when I use my Crockpot.

Walking into a house that's filled with the aroma of a warm meal, makes me say "ahhhhhh."
Today's video #27 and shows how a few minutes in the morning can lead to a tasty meal waiting to be enjoyed after a long day.

This is the roast I showed you at Trader Joe's in Video #2.

The veggies can be done with anything you have on hand. I happened to have a lot this week, which is great because the leftovers will come in handy for everything from omelets to cauliflower rice bowls.

What's your favorite way to use extra veggies?



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Day #24 - 40 Days of Training Videos - Weight Loss for Winos

nutrition training wine Mar 27, 2017

I meet a lot of people who think in order to lose weight they have to give up everything they love, including wine.

I used to think this, but then I learned how to have my wine and lose weight too.

I'm not encouraing wine consumption, or saying it's good, bad, healthy, or harmful. What I am saying is paying attention to our consumption choices is important to creating a plan that's right for us – we can stick with.

As we become aware of our habits and desires, we can refine them in a a way that makes sense for us.

This is what training is all about. - Practice, observe, refine, repeat.

This video is about how I have refined my diet to be able to include wine and still create and sustain the body I want.

Cheers!...Thanks to Cathryn Farley Photography for the shot below.



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Day #23 - 40 Days of Training Videos - I do NOT recommend this diet.

diet nutrition Mar 24, 2017

For the record, I don't recommend ANY diet.


Because they ultimately fail and I want everyone I know to succeed at their goals.

Why do diets fail? Because they are not our diets, so how can anyone else provide a diet that is right for us.

So what do I recommend?... Paying attention to our behaviors. We all have our own issues:

  • Tastes
  • Deficiencies
  • Food Sensitivities
  • Lifestyles

We have to decide what is ultimately best for us – what will serve us well.

Here's the thing though, we don't need someone to tell us eating packaged, processed food, fast food, and junk food is bad, we all know this, but the trick is how do we do what's good and stop what's bad?

We need to set our own boundaries and we monitor and measure our adherence. Ultimately setting a few boundaries will actually increase our freedom.

It's not unlike a bank account. Most of us can't buy anything and everything we want. We need to know how much we have to spend and how much items cost.

Yet, this exactly...

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Day #21 - 40 Days of Training Videos - You put what in your coffee???

nutrition Mar 22, 2017

Maybe you've heard about the new trend of putting butter (grassfed only) in your coffee.

I've been doing this along with something called Brain Octane for about a year now and I love it for several reasons, but the three main reasons are:

  1. It's helped me practically eliminate sugar cravings.
  2. My focus and energy is better than it's ever been
  3. Because I've reduced my cravings and changed my eating habits I've been able to reach and maintain my ideal weight.

In the video I share with you how I do and a few mishaps I've had along the way.


If you'd like to receive my free Guidelines for Eating and Macro Nutrient Chart click below.


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