Putting a wide variety of  meal plans together for the week is what I advise my clients to due when they are planning to become kitchen savvy and learning to cut costs on food! 

Sweet tooth lovers, try making your sweetheart some of these amazing GF Fudge Black Bean brownie bars. You will never believe they are made from Black Beans! 

Have you ever looked at a fruit or a vegetable and wondered why it looks like a body part. Make no coincidence  there's a reason for this and it is quiet interesting and makes sense. 


 Tomatoes have four chambers and it is red like the heart. All the research shows tomatoes are indeed pure and blood food. Tomatoes are packed with lycopene, which has been shown to reduce heart diseases. Simply add a thick slice a sandwich or toss in salads is an easy way to incorporate it into your daily healthy habits. Fact 101 about tomatoes is that cooked tomato sauce and canned tomato sauce that you buy in the store both contain more lycopene then raw tomatoes. Snuggle up with your loved one this  Valentine's Day with a warm yummy bowl of Tomato Bulgar Soup with Warm Spices. 
Emotions play a key role when it comes to our hearts. Over the years I have found that the key to opening my heart to love is by loving my vulnerability any my shadow sides. Experiences lead me to control, taking charge, financially supporting men out of internal fear of  losing them, losing control and most of all being abandoned.  I experienced loneliness, anxiety, and fear deep down inside, often due to discontentment, control and lack of believing in my self worth. So I asked What Is Happiness?  I have learned that basic inner peace is love and compassion with no expectations. Someone truly dear to my heart once told me no expectations leads to no resentment. So today open your heart with love and compassion. Happy Valentine's Day with Love

What are hemp hearts you may ask? 

   Hemp Hearts are the most concentrated source of essential nutrients known. 

   * Contain more required amino acids (protein) then milk, meat or eggs

   *Is a complete protein source 

   * 86% of the seed is omega 3,6, and 9 (the body requires all 3 EFA's)

   *Provides more energy then any energy bars without their sugar and less saturated fat

   *Perfect for those troubled with constipation and for the avoiding carbohydrates.

   * Fifty Five grams (5 tbsp)= 20 grams of protein, 23.2 grams of (3,6, and 9 EFA's), 5.9 g            carbohydrates, 3.3 fiber

   Want to impress yourself and others with the amazing ability of Hemp Hearts?  To   satisfy hunger and provide energy, perform the following experiment: 

Suggestion is to eat 5 tbsp of Hemp Hearts on top of a bowl of fruit or yogurt in the morning for breakfast, you will certainly notice that you could easily go without food for many hours. 

Those who begin their day with Hemp Hearts are nutritionally satisfied in an amazing way! 

Nutrition Outlet of Flamingo & 215 is where I refer my clients to pick up this amazing High Quality Food!  

So many times do I hear from clients that they don't eat breakfast or only have a cup or two of coffee to start the day. Does this sound like you?
 Not waking up hungry, lack of motivation, and just want that caffeine to give you the buzz you need to start your day?
Ask your self this, if you fuel your car with regular unleaded gas but  it requires premium unleaded do you think it will get you from point A to point B? Of course it will, but on the internal components of that car over time something is bound to break and only then do you pay attention to it because it requires IMMEDIATE attention! 


So WHY do you do the same to your body and WAIT for something to go wrong and demand an IMMEDIATE fix? 


Knowledge is power and by education yourself to CHOOSE higher quality foods for FUEL Vs NO food or poor choices is KEY to getting energy your body requires.  


Here are a few tips to get you started... 


1. Eat a WIDE variety of fresh fruits and vegetables (preferably organic) 


2. Become a GRAZER. Large meals trigger the body to release more insulin, resulting in low blood sugar levels and fatigue. Smaller meals help keep blood sugar levels steady. 


3. Stay HYDRATED. Your body is composed of over 66% water, so why deprive it of what you are made up of? Drink in between meals, not with your meals! 


4. Choose HIGH quality snacks. Good options are a handful of unsalted nuts, fresh fruit (eaten alone), dairy free yogurt (goat yogurt is a great option), vegetables with hummus or bean dip, and whole-grain bread with a tablespoon of almond butter or peanut butter.


5. MORE fiber PLEASE. For optimal digestion the body requires no less then 35 grams of dietary fiber a day! Great sources are beans, lentils, apples, vegetables like cauliflower and broccoli and cabbage. Fiber slows the release of insulin and helps maintain a steady supply of energy!