No Gym, No Problem.....

Posted on March 20 by
in Blog

My gym officially closed yesterday and it no doubt brings to me some added stress. In reflection, I too must come up with ways to keep my fitness, food and stress levels under control.

First, I do worry about over eating due to boredom, so I am not buying any foods that might be a trigger for me to over eat. With that said, I could still over eat calories from nuts, bars, etc... so keeping busy helps.... which leads to ... more exercise.

Second, due to not having my real gym open, I need to focus on alternatives for calorie burning and to keep myself busy (especially after dinner). Here are some fun ideas to increase your caloric output....

-Keep hydrated for optimal metabolism, so drink water before and after exercise.
-Drink some caffeine before a work out (in the am).
-Listen to your favorite music.
-Move your arms more to increase heart rate.
-Add weights or bands to your routine.
-Increase your incline if you have a treadmill or elliptical.
-Use your own body weight for at home exercises, see below.

Third, is stress management, which I feel is more likely to happen when I keep up my routine of sleep, exercise and eating well.


Recipe for Homemade Hand Sanitizer

Posted on March 17 by
in Blog

The World Health Organization says hand-washing with soap and hot water is the best way to clean your hands. Still, when that's not an option, alcohol-based hand sanitizer and wipes are the next best thing.

Hand sanitizers should be made with at least 70% alcohol; 99% isopropyl alcohol is the highest recommendation.


  • 1 cup 99% isopropyl alcohol
  • 1 Tablespoon hydrogen peroxide
  • 1 teaspoon glycerin. Glycerin is a moisturizer found in the cosmetic section of drug stores, supermarkets, and health food stores.
  • Water


Step 1: Mix first three ingredients in a 2 cup measuring glass
Step 2: Add enough water to bring the total liquid to 1 1/3 cups. Mix thoroughly.
Step 3: Pour the sanitizer into small bottles. The mixture will not be as thick as commercial hand sanitizers.

How to Help Your Immune System …..

Posted on March 17 by
in Blog

There has been an overwhelming amount of information out there about this virus-some of it accurate, some of it not, some of it emotionally driven, some of it scientific but short-sighted.

So, let’s look at what we know:

1.It mostly spreads person-to-person through respiratory droplets (coughing/sneezing).

2.It can spread via contact with infected surfaces/objects.

3.The main symptoms include fever, cough, and shortness of breath.

4.One can be infectious prior to having symptoms, though level of infectiousness appears to coincide with severity of symptoms.

Here’s How You Optimize

Eat a diet rich in whole foods-fruits, veggies, whole grains, lean protein, healthy fats.

Avoid sugar, alcohol, and highly processed foods.

Get adequate sleep/rest.

Exercise regularly.

Reduce stress.

Stop or decrease cigarette smoking and tobacco use. Make sure any chronic conditions are well managed.

My Top 5 Immune Tips & Tricks

1.Vitamin C: Always a go-to for immune support.

2. Zinc: Zinc keeps the immune system strong.

3.Vitamin D: Amazing for preventing disease.

4.Probiotics: Great for your immune system.

5.Echinacea: One of the most powerful natural antivirals against human viruses.

*If you need further assistance with your diet or a supplement regime to help your immune system, I am offering phone consults and immune support supplements at a 10% discount during these difficult times.

Buffalo Cauliflower Bites

Posted on March 12 by
in Blog


1 head cauliflower at least 2 pounds, cut into florets
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/3 cup hot sauce (I like Frank's RedHot)


Preheat oven to 425 degrees F. Line baking sheet with foil or parchment paper.
Place the cauliflower on the baking sheet, drizzle with oil, garlic powder, salt, and pepper, and toss to combine. Arrange in an even layer.
Roast until golden-brown and beginning to crisp, about 20-25 minutes.
Remove the cauliflower from oven. Pour the hot sauce over the cauliflower and use a spatula to toss until the florets are evenly coated. Return to the oven and roast until crispy, 5 to 10 minutes more.

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