Nutrition and exercise go hand in hand.  Practicing both will give you great results for your health and physical appearance.

  You would be amazed to see that those who exercise are more concise of what they eat because they invest time in exercise.  A person is less likely to workout for an hour to just turn around and eat an unhealthy meal that would negate their hard work.

You should carefully plan out your nutrition and exercise plan.  Planning ahead saves time and frustration.  Sometimes our day may not go as planned, but you can stay on track by focusing on your goal.  Enlist your family and friends to keep you on track by sharing healthy recipes or helpful exercise routines.  You can share healthy snacks with a co-worker, and you can get a friend to exercise with you at a local gym.  A little motivation goes a long way.  Just keep in mind that goals are easier to meet when you combine nutrition and exercise in your daily routine.

Today there are so many fad diets available that it is hard to keep up with the latest trend.  Like all trends they lose their hype when the smoke clears.  I say smoke because it’s an illusion, and I will go as far as to say a magic trick.  Fad diets are known for quick turnaround results, but they don’t last long and they can create health issues.

I can spend hours explaining the damaging side effects of fad diets, but instead will sum it up in one sentence.  “If you don’t intend on following this diet every day for the rest of your life, then don’t do it.”  The changes that you make to live a healthy life needs to be a lifelong journey, not a 90 day patch work.  Fad diets are used like spare tires (no pun intended), it might get you to where you want, but they are not meant for long distances.  You have to replace the spare tire with a proper wheel, as in this case a proper eating plan.

Let’s get it right the first time, eat healthy for the rest of your life and not just for a season.

A healthy meal does not have to take you hours to make.  The first step is to plan your meal in advance so that you are not tempted by takeout food.  The local library, internet or magazine stand contains numerous recipes for planning a quick healthy meal.

CLICK HERE for some great healthy recipes.

One of my favorite resources is the Eating Well magazine.  Below is a recipe from Eating Well that contains ingredients you may already have in your home.  Enjoy.

Beef Bean Chile Verde

4 servings, about 1 1/2 cups each

Active Time: 20 minutes

Total Time: 30 minutes


  • 1 pound 93%-lean ground beef
  • 1 large red bell pepper, chopped
  • 1 large onion, chopped
  • 6 cloves garlic, chopped
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1/4 teaspoon cayenne pepper, or to taste
  • 1 16-ounce jar green salsa, green enchilada sauce or taco sauce
  • 1/4 cup water
  • 1 15-ounce can pinto or kidney beans, rinsed


  1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. Stir in beans and cook until heated through, about 1 minute.


Per serving: 307 calories; 8 g fat (3 g sat, 3 g mono); 64 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 27 g protein; 6 g fiber; 516 mg sodium; 641 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Vitamin A Zinc (40% dv), Folate (20% dv), Potassium (18% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 3 lean meat

Today is the last day of American Diabetes Month. According to the US Dept of Health Human Services, 24 million people are living with diabetes and 57 million more at risk of developing type 2 diabetes.  Let’s get focused!  We need to know these facts and start identifying the problem areas in our lives.

Please carefully read these warning signs for type 2 diabetes:

  • Are overweight
  • Exercise less than 3 times a week
  • Are over 45 years old (be fit over 40 CLICK HERE)
  • Have high blood pressure or high cholesterol
  • Are African American, Latino, American Indian, Alaska Native, Asian American or Pacific Islander
  • Have a parent, brother, or sister with diabetes

Now for the good news.  You can prevent and or change this by doing the following:

  • Exercise at least 3 times a week (preferably 5 times)
  • Eat a heathly balanced diet (organic, colorful wholesome)
  • Get an annual physical
  • Work towards a healthy weight (goal)

Keeping yourself healthy is not only for you, it will benefit your loved ones too.

You can spend a good deal of time comparing yogurt ingredients at your local market, but the best one is made at home.  Try purchasing a plain non-fat yogurt (32 oz), fresh or frozen fruit, nuts and honey.  You can create many different types of yogurt that satisfy your palate. 

For a snack try:

  • 4oz of non-fat yogurt, plain
  • 1/3 cup of fruit (you can replace this w/a teaspoon of honey  a tablespoon of nuts)

Making your own will eliminate things you don’t need like excess sugar (high fructose corn syrup) and other ingredients that are difficult to pronounce.  Your body and your wallet will thank you.

Often I hear from many friends and colleagues that they are too busy to live a healthy life.  I’m here to tell you that is far from the truth.  If you can find the time to watch a favorite tv show, check your facebook/twitter account, chat with a friend, or surf the internet, then you can’t say that you are “too busy to live a healthy life”.

We have to first start off with a positive thought, because thoughts become things.  All things start with a thought, a dream, a desire.  If you desire to live a long, healthy and happy life, then start with a positive thought. 

You can lose weight, you can eat healthy, you can feel good about yourself.  Keep in mind that each day is a step forward to your goal.  Don’t look behind, don’t put yourself down and eliminate the negative comments from your vocabulary.  Focus on your goal and enjoy the journey.  Today is the first day to a better you.


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February 2011
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