Tuesday, December 25, 2012

Monday, December 24, 2012

Merry Christmas

Love starts from your house, to your neighborhood, to your community, to your nation and to the
whole world.

Spread love to all those you meet. Let everyone feel the love of Christ. Merry Christmas to you!

Saturday, December 22, 2012

Coconut Macaroons (Gluten free & Dairy free)

Coconut Macaroons

(Gluten free & Dairy free)

I fell in love with coconut 3 years ago because of its aroma, taste and health benefits.   If this holiday season you would like to try and enjoy my coconut inspired recipes, I guarantee you will love them and  you won't gain any extra pounds from this yummy dessert. 

What you need:

  • 6 egg whites
  • 1 tablespoon vanilla extract 
  • 3 cups  unsweetened shredded coconut ( I like Bob's red mill)
  • 1/2 teaspoon cinnamon powder
  • 1 teaspoon pure stevia 

  • I try to make everything gluten & dairy-free, and avoid adding sugar & salt during winter.
  • However, if you don't mind salt and sugar you can add the 2 items below. 
  • ¼ teaspoon celtic sea salt
  • ½ cup agave nectar (you don't need stevia if you use agave nectar)

  • Directions:

    1. In a mixing bowl whisk egg whites and salt until stiff (if you use salt)
    2. Fold in stevia, vanilla cinnamon powder and coconut
    3. Drop batter onto a  Parchment paper  lined baking sheet, one rounded tablespoonful at a time
    4. Bake at 350° for 10-15 minutes, until lightly browned
    5. Serve

    • Makes 48 macaroons

    I hope you enjoy a simple but Delicious and Healthy recipe !

Friday, November 16, 2012

Exercise and Diet Motivation of November'12

BMI and The Scales lies. Look for Body Fat % 
Reliable method 
Hydrostatic or Caliper
Choose which one do be want to be 
I keep my body at 14-17% all year round, picture no. 2 (if no competition)
Most of my female clients train to be 20-22% or 15-17% for maximum goal.

Benefit of Drinking Water

Where are you ? Where do you want to be? 

Monday, November 12, 2012

BBQ Chicken with Pineapple

This week I would like to share one recipe of my weekly food prep.

BBQ Chicken with Pineapple.

The Pineapple juice in this Indian recipe is use to tenderize the meat, but it also gives the chicken a deliciously tangy sweetness.


  • 225 g/ 8 oz pineapple chucks in juice (or use fresh pineapple but you need to work a little for juice)
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 garlic clove, crushed
  • 1 tsp chilli powder
  • 1 tsp termeric 
  • 2 tbsp natural (plain) yogurt
  • 1 tbsp vegetable oil
  • 1 tbsp chopped fresh coriander
  • 18 oz skinless, boneless chicken breast 
  • 1/2 red bell pepper
  • 1/2 yellow or green bell pepper
  • 1 large onion
  • 6 cherry tomatoes

Serves 6


  1. Drain the canned pineapple into a bowl. Reserve twelve large chunks of pineapple. Squeeze the juice from the remaining chunks into the bowl, then discard the chunks. You should be left with about 4 fl oz/ 1/2 cup pineapple juice.
  2. In a large bowl, blend together ingredients number 1-9.Cut the chicken into cubes, add the spice mixture and leave to marinate for abut 1-11/2 hours. 
  3. Cut the peppers and onion into chucks. 
  4. Arrange the chicken pieces, vegetable and reserves pineapple chunks alternately on six skewers.
  5. Brush the kebabs with oil and cook on a medium barbecue for about 10 minutes, turning and basting the chicken pieces regularly with the marinade, until cooked through. 

Serve with salad or (plain) brown rice.

    Thursday, November 8, 2012

    Well being part 2

    If you didn't have a chance to read well-being part 1. Here is the link

    The body is a remarkable system of organic engineering, working to eliminate undesirable substances via the liver, kidneys, lungs, skin, digestive and lymphatic systems. Generally toxins are dealt with and cleared out routinely and efficiently, but a detox with natural food and supplement combined exercise and relaxation techniques provide the body with extra help in coping with increased toxic load.

    The blog this month will focus on  

    " How to boost your vital organs"  

    Like a car, the body benefits from a regular service to ensure it runs efficiently and has sufficient energy to fight and eliminate toxins. There are a number of simple, common-sense steps that can help to improve the overall functioning of your vital organ.

    The digestive system

    Your health is often governed by your digestive system. Everything you eat travel from the stomach to the intestines where nutrients are absorbed and waste is eliminated via the bowel. Food is broken down by digestive enzymes and "friendly" bacteria in the gut. If there are out of sync, due to poor diet, stress, over-use of antibiotic, food intolerance or toxin overload, food remain semi-digested and problem such as constipation, leaky gut, irritation bowel syndrome (IBS), nausea and bloating arise. Food itself can also become toxin if not digested properly. 

    How to boost the digestive system

    • Only eat when you are hungry, and do not overeat or eat large meals late in the evening.
    • Take time over meals to eat each mouthful properly and slowly.
    • Cut down on refined carbohydrates and foods with a high fat content.
    • Do not drink too much with meals as this can dilute your digestive juice.
    • Start the day with fruit juices or fruit to boost your digestive system.
    • Herbal teas such as chamomile, peppermint or fennel can be soothing
    • Improve the overall condition of the gut by regular eating low-fat probiotic yogurt.
    • Many herbs and spices are an aid to digestion, so use bay, caraway, cardamom, cinnamon  cumin, dill, fennel, ginger, marjoram, mint, parsley and tarragon in cooking. 

    The liver

    This is the most complex human organ and it is responsible for handling almost everything that enters the body. It has hundreds of functions including the removal of toxins from the bloodstream. It is the body's main detoxifies, removing and neutralizing poisons, drug, alcohol and nicotine. The liver also converts the energy from food into the metabolic nutrients that are needed for cells to function efficiently

    Optimum health depends on the efficient functioning of the live. If it becomes overloaded and are instead stored in the liver and in fat cells throughout the body.  Signs that may indicate an unhappy liver range from: headaches, IBS, poor digestion, bloating, depression and mood changes to the more serious problems of hepatitis and cirrhosis. . 

    How to boost the liver

    • Drink plenty of water- at least 2 liters/ 4 pints/ 8-9 cups a day. I drink water 1.5 - 2 gallons/ day
    • Eat plenty of fresh fruit and vegetables, in particular apples, citrus fruits, garlic, beetroot, carrots, broccoli, cabbage, globe artichokes, ginger, green leafy vegetables, and bitter leaves, such as dandelion, as well as whole grains, nuts, seeds and beans. 
    •  Avoid processed, salty, sugary, high fat and very spicy foods.
    • Try to eat mainly organic foods.
    • Cut down on alcohol and caffeine.
    • Exercise regularly.
    • Liver-boosting supplements can help to neutralize free radicals that damage cells. Try an antioxidant supplement containing beta carotene, vitamins C and E ans selenium.
    • Artichoke extract supplements (containing the compound cynarin) claim to help boost a sluggish liver. 

    The kidneys

    These organs basically act as filters to clean the blood. Thy are responsible for the removal of urea (a toxin waste product from the liver). removal of excess ions (such as sodium) and adjustment of water content in the blood. It is very important to drink plenty of water at all times to help the kidneys carry out their function efficiently. 

    How to boost the kidneys

    • Drink plenty of water.
    • Reduce your intake of animal protein foods, such as meat and dairy products, as these can put a strain on the working of the kidneys.
    • Cut down on alcohol.
    • Dandelion leaves, tea or supplements can be helpful as a diuretic to treat fluid retention and to help to prevent common kidney problems. 

    The lymphatic system

    This system carries toxins, unwanted waste, dead cells and excess fluid to the lymph nodes, where the waste is filtered before being passed into bloodstream. Poor circulation and a weakened immune system may be signs that the lymphatic is not functioning efficiently. 

    How to boost the lymphatic system

    The lungs

    When we breathe, the lung deal with air-borne pollutants, such as carbon monoxide from traffic pollution. They allow oxygen to enter the bloodstream and waste products to be removed as carbon dioxide. 

    Correct breathing is essential if the body's metabolism and organs are to work properly. However many of us do not inhale enough oxygen and so do not expel all the unwanted waste gases.  Catarrh, blocked sinuses and a constant runny nose are signs of a poorly functioning respiratory system. 

    The skin

    This is the body's largest organ. Ever pore eliminates waste and sweat, and the sebaceous glands help to remove toxins. The skin reflects what is happening inside our bodies. If we are stressed, run down, or have over indulged, this can show up in a dull, lifeless complexion, or as rashes, spots and blemishes. A healthy diet and drinking plenty of water help to promote clear skin. 

    How to boost the skin

    • Drink plenty of water
    • Eat plenty of fresh fruit and vegetables- preferably raw.  They provide beta carotene (the plant form of vitamin A) and Vitamin C, both essential for maintaining healthy skin.
    • Choose whole grains, lean protein foods and a moderate intake of polyunsaturated essential fatty acids, found in oily fish, vegetable oils and nuts and seeds.
    • Ensure that your diet is not lacking in mineral zinc. Lean meat, skinless poultry, shellfish and nuts are all good sources.
    • Restrict convenience foods, high in saturated fats.
    • Cut down on chocolate, sweets, high salted snacks and soft drinks.
    • Get plenty of restful sleep.
    • Boost your circulation by exercising and skin-brushing.
    • Take regular exercise in the fresh air and breathe deeply.