Monthly Archives: March 2014

Kiss Fat Good-bye

Of course we all know that exercise is good for us.  Exercise helps us to build muscles, get stronger and lose weight.  Not all of us know that it is scientifically proven that exercise makes us smarter, happier and more successful as well as strengthening the immune system.

Exercise helps to relieve symptoms of both depression and anxiety if the exercise is intense and done regularly.  Exercise creates better sleeping habits and enhances self esteem.

I found this fat blasting workout from Tribe Sports.  Give it a try!



Please comment below and let me know how you liked it.

Push the bar,


Slimmer Sushi

Who doesn’t like going out for Sushi?  It’s a great source of lean protein for everyone and gets you eating more fish.  Research shows that eating more fish (at least 12 ounces per week) can help reduce body fat and increase lean muscle mass.   A piece of sushi is very well-balanced:  you get carbs from the rice, and protein and fat from the fish.

Surprisingly, homemade sushi hand rolls are practically fool-proof!

Salmon hand roll with wasabi cream

Ready in 10 minutes. Makes 1 serving


6 oz. sashimi-grade wild Alaskan salmon

1 tablespoon nonfat Greek yogurt

1/4 teaspoon wasabi powder

1 sheet nori (seaweed), cut in half

1/4 cup cooked brown rice

1/2 English cucumber sliced

1/4 avocado, sliced

Recipe by Oxygenmag

Feel free to share this recipe with your family and friends.


The World’s Healthiest Food

Not only are sweet potatoes readily available, inexpensive, and delicious, there are many other reasons to love these yummy vegetables.  Sweet potatoes are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies, which has been linked with degenerative diseases.  They are a good source of vitamin C.  This vitamin plays an important role in  digestion, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. They contain Vitamin D which is critical for immune system and overall health at this time of year.  Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

Balsamic Glazed Butternut Squash

Baked spicy sweet potato

recipe by M & F Hers


2 1/2 cups peeled and cubed butternut squash

2 tablespoons of organic honey

3 tablespoons balsamic vinegar

1 tablespoon olive oil

1/2 tablespoon chili powder


1.  Preheat oven to 400 degrees.

2. Combine all ingredients in a bowl.

3.  Spread squash mixture in a single layer on a cookie sheet.

4.  Bake for 30 minutes, gently turning after 15 minutes.