Fresh Wild Caught Shrimp with Jalapeño Peach Salsa.

Ingredients: coconut oil, salt, pepper, cilantro, lime, onions, jalapeños, bell peppers, cucumber, avacado, ripe peach, and fresh wild caught shrimp.

1) Gather and wash all vegetables and herbs. Start slicing up the veggies and place them in a shallow dished bowl.

2) Once you have sliced up all the veggies, chop up some cilantro and add to the veggies. Slice up 5-6 limes adding the lime juice to the veggies and herbs. Slice up a peach and add it as well. Stir thouroghly and set in the refrigerator to chill and let the favors infuse together.

3) Clean and devein shrimp. Season them with salt and pepper. Melt some coconut oil over medium heat then add in the shrimp when the oil is completely melted. Cook shrimp 2-3 minutes on each side depending on the size of your shrimp.

4) Slice up a avacado and a little bit more cilantro to add flavor to the dish.

5) Pullout the jalapeño salsa and start plating. Add the cooked shrimp on top with some avacado and enjoy a very flavorful and nutritious meal

The most important factor to your health and well being is what you put into your body. Food is fuel. Choose wisely!! Www.train2travel.net

5 common mistakes made when trying to loose fat.

 1) Empty stomach. Working out on a empty stomach will decrease the quality of your workout. You won't be able to lift as much weight, perform as many reps or run at your full speed, which ultimately will hinder your results. Also, your body will burn both fat and muscle as a source of energy which could have a negative impact on your bodies composition. It is more effective to have a healthy breakfast before you train so you have enough energy to power through tough workouts.

2) Your Workout. A tough workout uses up energy stores. You need to refuel after a workout so your body can recover and your muscles can grow. Thier is a catabolic window of 45 minutes to an hour where your muscles are primed to. Replenish glycogen levels and promote protein synthesis. If you fail to eat in this window you are depriving your body of a chance to restore glycogen levels and healing the tears in your muscle fibers. It is recommended that you eat 20-30 grams of protein and 40-50 grams of carbohydrate for maximum recovery and growth.

3) Mineral intake. Thier is a lot of research the correlates mineral deficiency with fat gain. Being nutrient deficient can create a bunch of underlying problems such as decreased immune system function, reduced testosterone levels, imparted brain function and coordination, reduced strength and endurance, increased likely hood of muscle cramps, and the list goes on. To optimize your vitamin and mineral I take your diet should consist of fresh seasonal veggies and whole foods. Avoid processed foods,  genetically modified foods,  and anything with an extended shelf life.

4) Fad Diets. We live in a society that demands instant results. Unfortunately fat loss takes time and balance. Avoid the trap of extremely low calorie diets or diets that are really restrictive on your carbohydrate intake.. Carbs are your bodies main source of energy, they also play a key role in recovery. If your carb intake is to low it will have a catabolic effect on your body and it will start to use up muscle and fat for energy. The key to being healthy and losing fat is eating a well balanced diet.

5) Not eating enough protein. No matter what your goals are in the gym the real results will be made in the kitchen. Protein is the building block of muscle. It doesn't matter how hard you train if you are not eating enough protein you will not be able to gain muscle or loose fat. I am not talking about drinking a bunch of protein shakes either. Eating real food chicken, wild caught fish, lean cuts of beef, turkey, ect. I recommend my clients get between .75-1 gram of protein per lbs of body weight. It's also essential to eat good complex carbs, healthy fats, and lots of different vegetables. So don't waste all those hard hours in the gym. Work your body, feed your body, and rest your body.

5 reasons why the scale flauctiates daily.

 As a trainer it's one of the most common issues we deal with. Clients who only base their results on the numbers of the scale. This is frustrating because so many factors effect the scale. This is why we take measurements and body fat percentages. They are a lot more accurate in measuring ones progress. Here are some of the factors that can effect the scale.

1) dehydration- athletes need to be mindful that dehydration can cause the body to protect itself. Several hormones exert control over fluid regulations. If you are dehydrated, your body works harder to retain water, leading to weight gain.

2) Glycogen storage-  endurance athletes in particular need to work to make sure thier diet has adequate carbohydrates to store proper amounts of glycogen. Glycogen has water bound to it, so healthy hydrated cells, important for athletic training, show up on the scale. After a hard strength workout, muscles also store glycogen to rebuild, which is why the scale may actually shoot p after excercise.

3) Diets- after only 24 hours on a restrictive diet you can decrease your metabolic rate by 15-30%. When you do go on a restrictive diet, ( under 1200 calls) your body goes into starvation mode, slowing down your metabolism. This can actually cause you to store extra calories, causing you to go.dmore weight.

4) Constipation- it may be uncomfortable to discuss, but if you're having a difficult time in the bathroom due to changes in excercise or diet, or lack of fibers or fluids, it only makes sense that you might see a higher number on the scale.

5) Salt and sugar- both of play a major role in water retention. Salty and sugary foods both cause hormonal changes in the body that cause your body to save the water it has, often giving you a puffy or bloated look.



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The Health Benefits of Matcha Tea


 Their are several health benifits of drinking matcha tea. One cup of matcha has up to 10x the nutrients of normal green tea. Organically grown and hand picked in its native Japan it can have up to 100x the antioxidants of other traditional teas. Here is a list of some of its medicinal benifits.

. Boost metabolism and help burn more calories

.  High concentrations of amino acids which help to improve mood while reducing physical and mental stress

. Helps alkalize and detoxify the blood

. Potent antioxidants help to strengthen the immune system and fight off infection

. Enhances mood and AIDS in concentration

. Lowers cholesterol and blood sugar

. Contains no animal products, gluten, corn, soy, wheat or yeast.

. Is an excellent source of natural energy

. Try it as a healthier alternative to caffeinated drinks

Kelp Noodle Stir Fry with Grilled Chicken Breast.


 Ingredients: Chicken breast, bell peppers, onions, carrots, kelp noodles, avacado, coconut oil, lime, salt, and pepper

 1) I marinated the chicken overnight in a home made mojo marinade that consisted of orange juice, lime, and spices. Next step is to  fire up the grill.

 2) Gather all the vegetables, wash thouroghly and slice. Melt some coconut oil over medium heat in a sautée pan. Place vegetables in pan and continue to stir over medium heat.

 3) Oil the grill then place the chicken breast on grill. The breast should take 15-20 minutes depending on the size of the breast.

 4) Adding salt and pepper as the veggies continue to cook. Throughly wash your kelp noodles then add them to the sautée. Sir for a minute or two to infuse some flavor.

 5) Pull cooked chicken off the grill and let it rest for a few minutes. Slice the chicken and plate it with a big scoop of the Kelp noodle stir fry. Then slice an avacado to go with it and you are ready to enjoy a healthy and delicious dish! This is a low calorie nutrient rich dish that is easy to make. Give it a try. You won't be disappointed.

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HOMEMADE ACAI BOWL


 Ingredients: Frozen Acai mix, bananas, almond butter, blueberries,  ice, almond milk, frozen bananas, granola and hemp seeds.

1) slice up a Bannana, place almond butter between two slices, then sprinkle with hemp seeds and put in the freezer. Keep a few slices at room tempature. Throughly wash blueberries.

2) Grab a blender. Mix Frozen Acai mix with ice, almond milk, almond butter, hemp seeds, and frozen fruit. Mix until you acquire your desired thickness.

3) Pour half the mixture into your serving glass. Layer the mixture with frozen Bannana, granola, blueberries, and almond butter. Fill the cup to the top with the Acai mixture. Garnish the top of the bowl with more frozen Bannanas, blueberries, granola, almond butter and hemp seeds.

4) Now you are ready to serve your guest a healthy and delicious Acai bowl, that is guaranteed to satisfy your sweet tooth!! Remember eating healthy doesn't have to be boring or repititve!

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Frozen banana and almond butter sandwich with hemp seeds:


 Most people believe eating healthy has to be extremely restrictive. Never having fruits, sugars, carbs, or alcohol. This is simply not true. I believe the key is balance. It's un healthy to obsess over calories and never give yourself a chance to indulge in life's guilty pleasures. You also can indulge to much and it will negatively effect your health. Like I previously stated its about balance! I try to find healthy treats to satisfy my sweet tooth. This is one of my favorite pre or post workout snacks. Enjoy!!

Ingredients: Bannana, almond butter, hempseeds

1) Peel a ripe Bannana. Cut into several small slices. Open the jar of almond butter. Place a teaspoon or two of almond butter in between two Bannana slices. Once you have filled all the Bannana slices with almond butter sprinkle hemp seeds all over the bananas u till everyone is fully coated. Next place in the freezer for 40-45 minutes.

2) pull out of the freezer and they are ready to serve!! They are delicious and a very healthy way to satisfy your sweet tooth without any added sugar. Remember to be be creative in your approach to clean eating. Use real natural ingredients and avoid processed foods. Their is nothing more important to how you look and feel than what you put into your body.

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8 Foods that will help you sleep better.

 According to the National Sleep Foundation forty percent of Americans have trouble sleeping. Not getting enough sleep can lead to health problems and depression. Here are some natural foods that will help you sleep better.

1) Wild fish- Fish like Salmon, halibut and tuna boast vitamin b which is needed to make melatonin (a sleep inducing hormone)

2)  Whole Grains- Barley, Bulgar and most other whole grains are rich in magnesium. Not having enough magnesium can effect your sleeping patterns.

3)  Kale- has lots of health benefits. Kale is rich in calcium. Research suggests that people who are deficient in calcium have trouble falling to sleep.

4) Lentils- this superfood is very rich in magnesium, a mineral that plays a key role in sleep. It's also a good source of potassium and protein to help you sleep through the night.

5) Almonds- are packed with the muscle relaxing mineral magnesium. A hand ful of almonds at night could help you fall asleep faster.

6) Bananas-  contain tryptophan, an amino acid that has been linked to quality sleep. They also offer solid amounts of potassium and magnesium. Both minerals help to relax muscles.

7) Green Tea- contains theanine, an amino acid that helps reduce stress and promote relaxation. Make sure it's decaffeinated at night.

8) Walnuts-  are a natural source of melatonin and help your body respond better to stress. A perfect snack later in the day.

THE IMPORTANCE OF POSTURE


  Proper postural alignment allows optimal neuromuscular efficiency, which helps produce effective and safe movements. This should be at the forefront of any training program. You will never reach your bodies full potential until you address this issues. Proper posture helps the body produce high levels of functional strength, without it the body may degenerate or experience poor posture, alters movement patterns, sprains, tendinitis, and low back pain.


 Static posture, or how a individual physically presents himself or herself in a stance. This is a road map of how the individual is using their body with time. We have discoverd that the body tends to compensate in particular patterns based on muscular relationships. Understanding these movements has made it possible to help correct these distortions through stretching  and strengthening muscles. If left untreated these distortions can lead to pattern overload and eventually injury. Movement observations should relate to basic functions such as squatting, pushing, pulling, and balancing. It's also important to understand how the body is suppose to move effectively.


 Never add strength to disfunction. It's important to understand what your body needs to operate efficiently. This is why it's so important to switch up your style of training. If you sit at a desk all day, then go to the gym and lift heavyweights, chances are you will have movement issues. All the muscle in the world will not help you move better. It's essential to implement functional movements and flexibility training in your regimin. Working out shouldn't be about achieving a certain look. It should be based on become a healthier, moving better, and gaining functional strength. As the saying goes "listen to your body when it whispers and you won't have to hear it scream"

Get shredded for spring!! 10 calisthenic excercises that will get you beach ready!!

1) Inchworm 20 yards down and back repeat 2x

2) Bearcrawl 20 yards down and back repeat 2x

3) Walking forward lunge 20 yards down and back repeat 2x

4) Walking reverse lunges 20 yards down and back repeat 2x

5) Walking lateral lunges 20 yards down and back repeat 2x

6) Squats as many as you can in 1 minute repeat 3x

7) Burpees as many as you can in 1 minute repeat 3x

8) Dips as many as you can in 1 minute repeat 3x

9) Pull ups as many as you can in 1 minute repeat 3x

10) Ice skaters for 1 minute repeat 3x


Here are ten very effective functional excercises that are very efficient for fat loss. No equipment required. So get outside and get moving! Dreams don't work unless you do!!)




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Oven roasted chicken served with avacado, kale, broccoli, and a baked sweet potato.

Ingredients: greenwise chicken breast, kale, broccoli, avacado, sweet potato, coconut oil, salt, pepper, rosemary.

1) Preheat the oven to 375. Wash the sweet potato then wrap it in tin foil and place it in the oven.

2) Next season the chicken. I used salt, pepper, and some chopped up rosemary. Once the Chicken is seasoned place  it inside the oven. Chicken will take about 20-25 mins depending on the size of the breast.

3) Put some coconut oil in a deep dish pan over medium heat. After they are thoroughly washed start chopping up the broccoli and kale. Place chopped greens into the pan then cover so they will steam. Stir them around every couple minutes. Should only take around 5-8 minutes to cook.

4) Slice up an avacado and season it with salt and pepper. Take chicken out of the oven and let it cool. Place cooked vegetables on a plate. Slice up the chicken then place it on top of the greens. The last step is pull the sweet potato out of the oven, unrap it then slice it down the middle. Peel off the skin and place it on the plate. Now you are ready for a super healthy and delicious dinner!!

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7 Herbs and Spices with major health benefits

1) Garlic is very healthy for you, it has the ability to lower blood pressure, prevent blood clots, and improve the blood cholesterol profile. Allicin is a active ingredient in garlic that has been proven to boost the imuune system and fight of symptoms of a common cold.

2) Parsley purifies and rejuvenates your entire system because of the high levels of chlorophyll it contains. Studies have linked chlorophyll to counteracting inflammation and lowering blood sugar.

3) Rosemary has been linked to improved memory and brain function because it contains substances that help protect acetylcholine, a vital neurotransmitter. Rosemary is also a very potent anti inflammatory compound often used to fight arthritis.

4) Oregano contains thymol and is considered the herb with the highest antioxidant activity. Oregano also contains carvacrol which has anti fungal, antibacterial, and anti inflammatory properties. This makes it one of the most beneficial herbs you can add to your diet.

5) Cinnamon can help lower blood sugar, decrease blood pressure, and reduce triglycerides level in bad cholesterol ( LDL)

6) Ginger has been known to control symptoms of nausea, prevent blood clots, and decrease inflammation.

7) Tumeric contains curcumin, a very strong compound in the plant kingdom. It is extremely healthy for the liver and has been shown to improve symptoms of arthritis. This spice has very potent anti inflammatory properties.


 Adding herbs and spices to your dish is a great way to introduce new flavors, as well as giving your body key nutrients to promote optimal health! Try to implement these seven foods into your diet over the next week or two. Fresh herbs and spices are cheap and can be found anytime of the year. Eating healthy doesn't have to be boring or repetitive. Don't be afraid to spice it up!






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Chicken and vegetable stir fry with sweet potato mash


Ingredients: coconut oil, salt, pepper, cauliflower, broccoli, carrots, onions, rosemary, green wise chicken breast, sweet potato.

1) Preheat the oven to 450. Wash your sweet potato then wrap it in tin foil and place it in the oven for 40-50 minutes.

 2) Fire up the grill and start seasoning your chicken breast. Once the grill is hot and place the seasoned chicken on the grill.

3) Gather all other ingredients, then place 2 tablespoons of coconut oil in a frying pan over medium heat. Start chopping up vegetables into quarter size pieces. Place all the chopped veggies in the frying pan. Then top with salt, pepper, and chopped rosemary.

4) The chicken will take 15-20 minutes on the grill depending on the size of the breast. Keep stirring the vegetables to let the flavors infuse together. By this time your sweet potato should be about finished.

5) Once the chicken is cooked take it off the grill to cool. Take the cooked sweet potato out of the tin foil then split it down the middle to cool off. Slice up the chicken and throw it onto the stir fry at low heat. Take the sweet potato out of its skin and mash it up with your fork. Place the stir fry on your plate with the sweet potato mash and get ready for a healthy flavorful dinner! Remember eating healthy doesn't have to be boring and repetitive. Cook with different herbs and spices to add flavors to dishes. Have a healthy and happy last day of the year!

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Thier are several differnt techniques for stretching. Self myofascial release is a technique that focuses on the tissue that surrounds and separates the muscle. By applying gentle force to bundled muscle fibers or a "knot" it will help break up the muscle fibers and release unwanted tension which can lead to muscular imbalances. A foam roller is a highly effective method of myofascial release. You must roll out until you find a tendor spot and maintain steady pressure for a minimum of 30 seconds. The more painful the knot the more time you should spend trying to release the tension. This method is extremely important for athletes or people who live active lifestyles. Another technique is static stretching. This is a more tradition method that focuses on stretching a muscle with lower force and longer duration. Usually trying to hold the point of tension for 30 seconds. This allows the muscle to relax and allows for better elongation of the muscle. This method is often used to decrease muscle spindle activity of a tight muscle before and after an activity.

  Another technique is Active isolated stretching is the process of using agonist and synergistic to dynamically move the joint into a range of motion. This method is predominantly used  for warm ups before sporting events or high intensity excercises. If an individual posses any muscular or postural imbalance this technique will not recommended. Typically 5 to 10 repetitions of each stretch performed and held 1 to 2 seconds each. Dynamic stretching uses the force production of a muscle and the bodies momentum to take a joint through the full available range of motion. Hip swings, medicine ball rotations, and walking lunges are good examples of dynamic stretching. This method is also only recommended if the person has good levels of core stability and balance.  The main thing I try to preach to clients is to live as healthy as they can. Training shouldn't just be about looking a certain way. The goal is to be healthy, strong, flexible, fast, and well balanced. Stretching might not be the most exciting activity in the world but it's so important to your have your body operate at a high level.

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Goals and strategies for stabilization training. This is where new clients or anyone starting an Excercise program for the first time should start. The main focus for this type of training is to increase muscular indurance and stability while developing optimal neuromuscular efficientcy. Enhance joint stability, increase flexibility, enhance control of posture, and improving coordination and balance. This type of training addresses the existing structural deficiencies, and also provides a superior way to alter body composition. Training in a unstable, yet controllable environment. Light weight with high repitions. No matter what your goals are in fitness you will never reach them without addressing your muscular or postural imbalances.


 This is the basics for enhancing your body and getting it to run at a high efficientcy. If you do not start improving your muscular and skeletal system eventually it will lead to pattern overload and Injury. Your goal should always be to become a healthier person, not just wanting a certain look. The human body wants To be strengthened and stretched. It was not designed to sit on the couch all day eating processed foods. It was designed  to run, jump, twist, turn, lift, and pull. To eat natural food that comes from the earth. Your body is capable of amazing things if it's taken care of properly. One of the biggest mistakes people make when starting a fitness routine is trying to do to much to quick. If you have lived a unhealthy lifestle for sometime you can't expect a couple weeks of tough workouts to replace months/years of being sedentary. The key to success is taking it one day at a time. Addressing any imbalances you may have, eating healthy natural food, and giving your body enough time rest and recover. Finding a balance that will keep your body running effectively and feeling good for years to come. Several small steps end up covering a lot of ground. Have a healthy and happy Wednesday!,

The benefits of compound movements for gaining lean muscle and fat loss. A compound movement is an Excercise that works multiple areas at one time. These movements are ideal for fat loss because they require a lot more energy then isolating a certain muscle group. They are also ideal for avoiding pattern overload. People who train one muscle group at a time are more inclined to develop muscular imbalances, because they tend to overwork certain muscle groups and neglect others. Compound movements strengthen the whole body and improve the skeletal system. ( deadlifts, squats, and lunges) are all extremely effective compound movements.

 Deadlifts work nearly every muscle in your body and help improve your posterior chain. When performed correctly their are highly effective for fat lost because they work so many different areas and require a lot of energy to perform. Squats are another great excercise to promote lean muscle growth. When you squat correctly you engage your hips, legs, core, and back, it is also a very functional movement. Lunges are another great excercise that can be performed in different planes of motion. They are great for improving strength, balance, and flexibility. These movements are highly effective  because they work multiple areas and it forces you to make different muscle groups work together. If your main goal is fat loss and increasing lean muscle mass you should definitely implement compound movements into your routine. Diet will always be the most important factor to your success, but you should also be training towards your goals. If you train arms twice a week, you will definitley gain muscle in your arms, but it will do little to change your bodies composition. Work smarter not harder. Have a happy and healthy weekend!!





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Sugar creates an addictive cycle of hunger, fatigue, and moodiness. It initially spikes blood sugar, causing us to feel energized and happy. But since their is no real nutrients in sugar our blood sugar quickly drops, leaving us tired, moody, and craving more. Sugar causes excess storage of fat. It triggers the body to produce insulin, which tells fat cells to store more. It also causes inflammation which is seen as a precursor to chronic disease such as cancer, diabetes, and heart disease. Sugar is highly addictive and overtime can be extremely toxic to the body. Research has shown that giving up refined sugars for 5 days can dramatically reduce the body's dependence on sugar. That includes processed foods, condiments, candy baked goods, sweetened beverages and fruit juices. All of which are loaded with artificial sweeteners. The cravings will be the strongest during those first five days. These foods will help reduce cravings.


 Foods that are high in protein, fat, and fiber will help your body fight off sugar cravings. These foods are highly satisfying and keep the feeling full for longer. Good fats like omega 3's will provide you with satiety and help reduce cholesterol levels. Good options would be eggs, nuts, avocados, olive oil, humus, wild salmon, or antibiotic free chicken. Another good option is to choose green leafy vegetables over bread, pasta, and refined carbohydrates. Breads are quickly converted to sugars thus creating the same cycle. Vegetables and complex carbohydrates, which keep you feeling full for hours and helps control your blood sugar levels. Arugula and kale are great for detoxing from sugar. Pure dark chocolate (100% cacao) can also help you get off sugar by releasing endorphins without spiking your sugar. Another very important step to flushing access sugar  out of your body is drinking lots of water. Drinking plenty of water will help you feel full and also flush out sugar which can cause you to retain extra water (water weight). Its important to understand the harmful effects of sugar, and take the necessary steps to break this addictive cycle.

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6 foods that you do not want to put in your body...


1) Genetically modified organisms (GMOs) Both GMOs, and the chemicals used to grow them have been shown to cause rapid tumor growth. They are a breeding ground for inflammation, cancer, and other health risk. GMOS are everywhere in todays food cycle, including most food derivatives from conventional corn, soybeans, and canola. Avoid these harmful chemicals buy choosing certified organic, certified non GMO verified, and locally grown foods that are produced naturally.

2) Processed meats- Lunch meats, bacon, sausage, and hot dogs all contain chemical preservatives that make them appear fresh and appealing, however these chemicals have been linked to cancer. Both sodium nitrate and sodium nitrite have been linked to significantly  increase the risk of colon and other forms of cancer. Try to buy uncured meats made without nitrates, preferably from a grass fed source.

3) Soda- Probably one of the worst things you can put in your body. Loaded with sugar, food chemicals, and artificial colorings, soda acidifies the body and literally feeds cancer cells. Many chronic diseases have been linked to soda including obesity, diabetes, and cancer.

4) Redefined sugars- Fructose rich sweeteners like high fructose corn syrup, aspartame, and xanthum gum, tend to rapidly spike insulin and cause inflammation. These chemicals are toxic and found in almost all cookies, cakes, sodas, sauces, and cereals that line our supermarkets shelves. This is a major reason chronic disease is at a all time high in the U.S.

5) Diet foods or beverages. Be aware of misleading marketing of these so called healthy products. Sucralose and aspartame ( two of the most commonly used sweeteners ) have been linked to numerous diseases including birth defects and cancer. They can both be found in most protein bars, shakes, and supplements.

6) Farmed salmon- These fish are often stored in overcrowded farms and fed antibiotics to avoid one sick fish contaminating the whole farm. Wild caught salmon is one of the healthiest foods you can eat, unfortunately lots of the chemicals, antibiotics, and pesticides used in farm raised salmon have been linked to cancer and other health problems.  


Pay attention to what you put in your body. All 6 of these foods are common in the average American diet. As a society we have become very unhealthy over the last 50 years, with chronic disease at a all time high. Obesity, diabetes, and cancer have all been linked to these foods so why would you put them in your body??




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The Appleberry Grilled Chicken Salad

Ingredients: Green wise chicken breast, kale, spinach, swiss chard, honeycrisp apple, strawberries, almonds, salt, pepper, jerk seasoning


1) Fire up the grill, then clean and season your chicken breast. ( I used salt, pepper, and jerk seasoning.) Once the grill is hot and the chicken is prepped, place it on the grill.

2) Gather all the other ingredients, ( fruits and veggies) and thoroughly wash them. Cut the apple in half then slice it up and cut the slices in half. Next cut off the top of the strawberries, then slice them in half.

3) Cut up veggies ( kale, spinach, swiss chard) then place them on the bottom of the plate. Take sliced fruit and place it around the perimeter of the plate. Put the dish in the refrigerator to stay cool.

4) It should take the chicken breast between 20-25 minutes depending on the size of the breast. Once chicken is fully cooked, take off the grill. Place the chicken on top of the salad and finish it off with a handful of almonds. You are about to be in food heaven!! Enjoy!!

Eating healthy doesn't have to be boring! This is a simple to make nutrient rich dish, well balanced and full of flavor!

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10 Foods that will naturally help your body burn fat!

1) Nuts- They are nutrient dense foods that provide your body with energy and also provide satiety. Eating one serving of nuts a day can cut your risk of developing cardiovascular significantly.

2) Coconut oil- contains monounsaturated fats that will help control your cholesterol levels, as well as satisfy food cravings.

3) Eggs-They are an excellent source of b12, our body needs b12 to metabolize fat. Its recommended to eat eggs for breakfast, they give you lots of energy and are an excellent source of protein.

4) Berries- They are loaded with fiber, just one cup of raspberries has 6 grams. Fiber helps you feel full and also helps the digestive system work correctly.

5) Lean meats and Fish- Salmon, Tuna, and Turkey are perfect examples of these foods. They are full of omega 3s, one of their functions is to prevent stress chemicals that promote fat. They are also great sources of protein, which is key for building muscle.

6) Oatmeal- Boost energy levels, reduces cholesterol, maintains blood sugar levels, helps burn fat and also aids with digestion.

7) Apples- They are packed with nutrients and are a rich source of vitamin C, also they have a lot on dietary fiber to keep your digestive system running smoothly.

8) Avocados- Loaded with healthy fats and also has anti bacterial properties. They contain the amino acid Lecithin, which helps the liver run efficiently.

9) Hot peppers-  They have a compound called "capsaicin" that heats up the body, firing up your metabolism helping you to burn off excess calories. Cayenne and chili peppers cause a thermo genic effect which essentially helps boost your metabolism.

10) Green Tea- contains antioxidants that provide your metabolism a temporary boost. Sending signals to your body to start breaking down stored energy (fat)


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