Tag Archives: Nutrition

There are two times when a woman can gain Fat Cells

Did you know that there are two times in your life when you gain fat cells? I do not mean gain weight by filling fat cells, I mean actually acquiring additional cells which increases the amount of fat you can potentially store. These two times are when you are a child and when you are pregnant. both gain fat Ironically, it is when women are pregnant that they are the most likely to over eat. We simply say we are "Eating For 2". Well news flash, you are eating for like 1.2 people. That tiny person inside does not need its own 8 ounce steak and baked potato. In fact, a pregnant mother only really needs around 350-450 extra calories per day to support a growing fetus. Yet many women will give in to the temptation of excess food because there is an idea that it's ok because "I am pregnant". What they usually do not know is that they are not only packing on baby fat, they are adding additional fat cells and they will NEVER go away. You can lose fat, but the cells are with you for life. The other instance when we as humans develop fat cells is as children while we are developing. It is for this reason that childhood obesity is becoming such a problem. Many parents tell themselves that their child will grow into the extra pounds and struggle to say no when their child is crying for junk food. It is so much easier to just give in. What they do not realize is that they are allowing their child to gain extra fat cells. The extra cells will make weight gain more of an issue for the rest of the child's life. Again, any excess cells gained during this period are with you FOREVER. Thus making the likelihood of diabetes as an adult more likely. fat-cells This is all information I was shocked to hear and being that I am so informed when it comes to health and fitness and yet I did not know, I am compelled to share. Information is power so please share this. You may make post par-tum weight loss a lot easier for a future mommy out there or help a parent do what is best for their child. Saying no is hard but knowing that they are making their adult life better makes it easier.

Nut flour Tortillas (chips, bread, pizza crust)

After making these, you can just change the cooking time for your liking as to consistency, they hold together as sandwhich thins, can be baked crispy for chips, can bake them a little less so they are flexible to make sandwhiches, or you can make a pizza crust with it     Ingredients:
  • 2 Cups of Almond Flour
  • 2 Large eggs
  • 1 Tsp olive oil
  • 1/2 Tsp salt
  1. Preheat oven to 350 degrees Farenheit
  2. Combine all ingredients in a bowl and knead like a dough
  3. Place parchment paper on a baking sheet or use a nonstick one and roll out the dough as think or thick as you like (You will have to adjust cooking time for your desired thickness, you can tell when its done by touching it and seeing if its to your liking)
  4. I made mine about 1/8 inch thick and baked it for 8 minutes and it was perfect
  5. Enjoy on many things just leave me some comments on what you use them for
*******You can just use this recipe as a base, Add spices, herbs, or any flavors you want. Get inventive and get out of your box a little, who is scared of a little flavor?*********  

Engineer or Bombshell?

Sometimes I feel like Batman!!! I am an Electrical Engineer by day and Beachbody Bombshell Dynasty Coach by night. I love and am extremely passionate about both of my identities. I do higher level programming automation controls on one end and on the other I help change peoples lives for the better including my own. One day these two incomes will match. What do I do at that point?


Zucchini Lasagne – Low Carb

Zucchini Lasagne ZUCCHINI LASAGNA (NO PASTA): Great for anyone going low carb. Talk about delish! You won't miss the noodles in this recipe. Ingredients: 4 Servings -2 1/2 cups zucchini, sliced lengthwise 1/4 inch thick (about 2 medium) -1/2 lb lean ground beef (or up to 1 lb) -1/4 cup onion, chopped -2 small tomatoes, cut up -1 (6 ounce) can tomato paste -1 garlic clove, minced -1/2 teaspoon dried oregano -1/2 teaspoon dried basil -1/4 teaspoon dried thyme -1/4 cup water -1/8 teaspoon pepper -1 egg -3/4 cup low fat cottage cheese (or low fat or fat free ricotta) -1/2 cup mozzarella cheese, shredded (or up to 8 oz. divided) -1 teaspoon flour 1. Cook zucchini until tender, drain and set aside. Fry meat and onions until meat is brown and onions are tender; drain fat. Add next 8 ingredients and bring to a boil. 2. Reduce heat; simmer, uncovered 10 minutes or until reduced to 2 cups. 3. In small bowl, slightly beat egg. 4. Add cottage cheese, half of shredded cheese and flour. 5. In 1 1/2-qt. baking-roasting pan arrange half of the meat mixture. Top with half of the zucchini and all the cottage cheese mixture. Top with remaining meat and zucchini. 6. Bake uncovered at 375 degrees F for 30 minutes. 7. Sprinkle with remaining cheese. Bake 10 minutes longer. 8. Let stand 10 minutes before serving.

The Evolution of the Beer Belly

Alright guys, lets address the elephant in the room..... THE BEER BELLY!!!! caveman3 The honest truth is that the "beer belly" is not an inevitable phase of evolution. In fact, the male physiology has not changed at all. You guys still create the same amount of testosterone as your caveman ancestors. Unlike women, you guys have much higher levels of testosterone but for good reason. Here is the primary definition of testosterone: Testosterone is the primary male hormone produced in the testicles responsible for the development of the male sexual characteristics (e.g. growth of facial and pubic hair, deepening of the voice, increase in muscle mass and strength, and a growth in height). Small amounts of testosterone are also produced in women by the ovaries and adrenal glands The primary description is pretty obvious, it helps develop your twig and berries so you can procreate, wonderful. But it is the secondary purpose of testosterone that leaves us women a little jealous of your abundance of Testosterone. So here it is: This hormone also helps to maintain sex drive, sperm production, muscle mass and bone mass.  It is the ability to increase muscle rabidly that helps men lose weight so much faster than women. We can work out just as hard but at the end of the day, you are genetically blessed in that area. This genetic boost was necessary in the days of the caveman because men needed to be strong and fit enough to maintain the endurance necessary to hunt and evade predators. Without testosterone, caveman would have been more capable of picking fruit and gathering eggs which was the job of the female. Hence the phrase "hunters and gathers". The surge of testosterone in men starts at puberty and is designed to stay with him for a minimum of 20 years. With that in mind, why doesn't every man have 6-pack abs and run a 6 minute mile. The answer is that today's men are lazy in comparison to the caveman. Present day men don't hunt huge animals and carry them home, they go to the grocery store. They no longer get the daily activity of the caveman which included hours of cardiovascular and resistance work from heavy lifting. Today's man has replaced a portion of the water once consumed with sugar/alcohol filled beverages. And to top it off, society has replaced once nutrient rich fruits and vegetables with processed wheat flour containing little to no nutrients, but they make sure to add lots of sugar to make it taste good........ CRAP! primal-blueprint The reasons are obvious, lack of exercise and a crappy diet are the root cause of the "beer belly". But what most men do not realize is that the increased belly fat actually lowers your testosterone. Yep, it gets better. Excess body fat makes a man look more curvaceous than cut and, if he's really unlucky, gives him a lovely pair of man-breasts to admire in the mirror. But that's not all. Body fat contains aromatase, an enzyme that converts testosterone into estrogens, the main sex hormones in women. Having extra estrogens floating around your system triggers your body to slow its production of testosterone. And the less testosterone you make, the more belly fat you accumulate and the more estrogens you spew. It's a vicious, emasculating circle—and not a sorority you want to party with. In fact, though a beer belly might seem to some like a dramatic (if unattractive) declaration of manliness, a study of 1,822 men by the New England Research Institutes (NERI) confirmed that a man's waist circumference is the single strongest predictor of low testosterone levels. It's even more accurate than age or overall health. Researchers have also targeted midriff weight as the strongest predictor of a condition called symptomatic androgen deficiency, or AD. It's marked by low libido, erectile dysfunction, osteoporosis, depressed mood, lethargy, and diminished physical performance. So I think you can see the importance of testosterone and how by not utilizing your testosterone, you lose it! Don't expect it to stay with you and keep you ripped if the most resistance training you get is 12 Oz curls. Sorry guys. Doesn't work that way. Here's what you need to do: Heavy lifting, less running Vigorous resistance exercise triggers a big burst of testosterone. Stick to weightlifting movements that hit multiple muscle groups, limit your rest between sets, and keep cardio to a minimum. This approach stimulates your body's production of growth hormone, which helps you build more muscle faster. It also uses up glycogen reserves rapidly, so your body burns more fat for energy. (Goodbye, man-breasts!) The same principles apply to women, we are already genetically wired to have way less testosterone than men so don't allow lack of exercise or crappy diet to further decrease your testosterone. Visit my website to see how my husband lost his own beer belly and we both lost 40 lbs.

Yams Versus Sweet Potatoes – Which is best????

Yam or sweet potato, what in the world is it? Many people use these terms interchangeably both in conversation and in cooking, but they are really two different vegetables. Sweet Potatoes Popular in the American South, these yellow or orange tubers are elongated with ends that taper to a point and are of two dominant types. The paler-skinned sweet potato has a thin, light yellow skin with pale yellow flesh which is not sweet and has a dry, crumbly texture similar to a white baking potato. The darker-skinned variety (which is most often called "yam" in error) has a thicker, dark orange to reddish skin with a vivid orange, sweet flesh and a moist texture. Current popular sweet potato varieties include Goldrush, Georgia Red, Centennial, Puerto Rico, New Jersey, and Velvet. Yams The true yam is the tuber of a tropical vine (Dioscorea batatas) and is not even distantly related to the sweet potato. Slowly becoming more common in US markets, the yam is a popular vegetable in Latin American and Caribbean markets, with over 150 varieties available worldwide. Generally sweeter than than the sweet potato, this tuber can grow over seven feet in length. The word yam comes from African words njam, nyami, or djambi, meaning "to eat," and was first recorded in America in 1676. The yam tuber has a brown or black skin which resembles the bark of a tree and off-white, purple or red flesh, depending on the variety. They are at home growing in tropical climates, primarily in South America, Africa, and the Caribbean. Yams contain more natural sugar than sweet potatoes and have a higher moisture content. Which is best for a Healthy Diet? By far, the yam due to the lower sugar content. With Diabetes rampant in our country and becoming an epidemic, lower sugar options are preferred. See the nutritional contents for each below:
Sweet potato
Amount Per
100 g
100 g
118 86
% Daily Value
% Daily Value
Total Fat
0.2 g
0 g
Saturated fat
0 g
0 g
Polyunsaturated fat
0.1 g
0 g
Monounsaturated fat
0 g
0 g
0 mg
0 mg
9 mg
55 mg
816 mg
337 mg
Total Carbohydrate
28 g
20 g
Dietary fiber
4.1 g
3 g
0.5 g
4.2 g
1.5 g
1.6 g
0 mg
0 mg
Vitamin A
138 IU
14187 IU
Vitamin C
17.1 mg
2.4 mg
17 mg
30 mg
0.5 mg
0.6 mg
Vitamin B-6
0.3 mg
0.2 mg
Vitamin B-12
0 µg
0 µg
21 mg
25 mg

The relationship between Vitamin D and PCOS

Image I had some blood work done with an endocrinologist recently in an effort to see where my hormone levels are at. I have utilized diet and exercise to reverse my PCOS symptoms but have been very tired and fatigued the past few months. I was worried my symptoms were coming back. My blood results were a little shocking, I was EXTREMELY Vitamin D Deficient. In fact the doctor wants me to take 2,000 IU of Vitamin D daily. He also mentioned it may have a connection to me not getting pregnant. So you guessed it, I got on the vitamins and started doing my research. Here is what I found: A woman suffering from Polycystic Ovarian Syndrome has to deal with all the annoying systems like irregular periods, depression, weight gain, excessive facial and body hair, cysts on the ovaries and infertility.  All these PCOS symptoms are caused by a hormonal imbalance and abnormally high androgen levels.  There are many things that can help to alleviate some of these symptoms such as proper nutrition and regular exercise.  Doctors now suggest that Vitamin D can play a key roll in helping to alleviate some of the symptoms of PCOS as well. Many women who suffer from PCOS are deficient in Vitamin D.  Since Vitamin D is beneficial for improving fertility, breast health, nervous system health and weight control, it is important for those who suffer from PCOS to take a Vitamin D supplement. It is not currently known yet if low levels of Vitamin D in PCOS patients are the cause for their polycystic ovaries or if it is the other way around.  There have been studies done that have shown that using Vitamin D supplements is suspected to decease insulin resistance in women with PCOS. In fact, many women have had some great results! However, you should talk to your doctor and be cautious because the studies that have been completed were not very extensive and there is still more research to be done before making the claim that Vitamin D supplements can greatly improve the symptoms associated with PCOS. If you suffer from PCOS and you do not currently know what your Vitamin D levels are, you can have a simple blood test done at your doctor’s office to check it.  Even though doctors are not totally sure that Vitamin D supplementation with PCOS is beneficial, it is still beneficial to everyone’s health to take a supplement of Vitamin D daily. So it certainly can’t hurt as long as your doctor gives you the okay! If you are interested in testing out whether or not Vitamin D supplementation will help to improve your PCOS symptoms, you can always do an experiment of your own.  Begin taking a daily supplement of Vitamin D and chart your PCOS symptoms each day.  By doing this you will be able to know if you can personally benefit by using a Vitamin D supplement.  It’s worth a try if it helps you to feel better and live a more fulfilling life as a result. Vitamin D can be increased in the body by simply soaking in some sunshine, but for many of us that is not a daily occurrence.  If you are not able to spend 10 to 15 minutes in sunlight per day, you may want to consider taking a vitamin D supplement. As my own experiment, I started taking a multivitamin with 1,000 IU of Vitamin D twice daily and I can honestly feel the difference in my energy level. I cannot believe it was such an easy fix for my fatigue. With the uphill battle against my PCOS symptoms and weight loss, I expected yet again another battle. But just taking a supplement, that is a relief. I have even started taking my coffee outside and just enjoying the sunlight daily. So ladies and fellow Cysters, please share this with fellow Cysters. Such a simple fix.

How I reversed my PCOS naturally

It has been quite a long and painful journey from discovering I had PCOS to finally reversing it. So to share the story, I did a video with the help of some amazing friends that are huge supporters in helping me get the word out there. It can be done! PCOS can be reversed NATURALLY! You just have to be willing to BE THE CHANGE!!!! http://youtu.be/HcEudUdirEQ

Inspired by Gandhi to “Be The Change”

BE THE CHANGE is a phrase I inherited from none other than Gandhi. I found this mug at a coffee shop a few years back and the message was exactly what I needed to hear that day. I now live by this message. Change should never be forced. Allow others to desire and make changes in their own lives. The only way to help others change is to lead by example and "Be the Change". Be the change

Wedding dress Transformation

Wedding Dress Trans Now I think I may be the only woman I know that actually gained weight before her wedding day. In fact I gained about 8 pounds the year before my wedding and about 10 more afterward. Since then I found Beachbody and got started on my transformation. So for shits and giggles I tried on my wedding dress last night and am shocked at how big it is on me. I cannot believe I made zero effort to lose weight or get healthy before my wedding. My husband was also at his biggest on our wedding day. We have both since lost 40 lbs and he has proposed AGAIN! We are renewing our vows to recognize the new life we have built for ourselves. We are not the same people we were on our wedding day. We have not only found the best in each other but the best in ourselves. I can't wait to post new wedding photos. Read about my transformation story and see for yourself that it can be done. You just need to want it!