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. 

    Saturday, October 6, 2012

    7 days meal plans in 3 hours, It's possible?

    Grilled Eggplants Salad
    Chickpea curry
    It's not easy to prepare the meals for 7 days in 3 hours (for 2 people). But it's possible because I did it.

    Read my previous blog " Food Preparation for Weight Loss and Fitness Success"   for  guideline.
    Sometimes it might take 4-5 hours from grocery shopping to cleaning up, if I cook Thai food or the complicated dishes.

    Last week I chose to do something simple and added the flavor with something I found from Trader joe's and it took me only 3 hours because I used the quick fix method.

    Last Sunday September 30th. Meal Plan for 7 days.

    • Breakfast and Snack

    1. Oat + protein powder 3 serving
    2. Egg + bread + veg 3 serving
    3. Greek yogurt + fruits + chia seeds 4 serving
    4. Vanilla Shake 4 serving
    5. Mocha & chocolate shake 4 serving
    6. Ready protein drink with fruit (I don't need to prepare, I can grab and go anytime I need)

    • Lunch and Dinner

    1. Quinoa + Ahi  tuna + veg + pesto 3 serving
    2. Quinoa + Ahi tuna + veg + bruschetta 3 serving
    3. Papaya salad+ shrimps 2 serving
    4. Papaya salad + salmon 1 serving
    5. Chickpea curry + shrimps 2 serving
    6. Salmon + salad+ sweet potato 2 serving
    7. Grilled chicken + salad + sweet potato 2 serving

    Note: Every week we have grilled chicken or roasted chicken and some yummy grilled vegetables. 
           : The serving above is only for me. 
           : I prepared lunch for my husband 3-4 days/ week and the food will be enough for his dinner  

    Green Salad with Salmon

    Quinoa with ahi tuna and vegetable 

    What did I do and where did I start?

    1. Marinaded chicken and eggplants, so they will be ready for my husband to grill in the next 2 hours.
    2. Cooked chickpea. I do not use chickpea from the can, I soak dry chickpeas overnight and cook for 1 hour or until tender. It's depend on the serving. 
    3. Cleaned sweet potato, Salmon and Ahi tuna. This step will be the prep for cooking in the oven. I added a little bit of water for sweet potato tray. For salmon and ahi tuna I used olive oil spray and rubbed them with dry mixed herb (no salt added). I also cooked the eggs in half bell pepper for breakfast. I put all of them in the oven with 350 'F. I checked the fish and egg in 15 minutes and left sweet potato for 25 minutes.
    4. Added quinoa in the rice cooker pot and leave it until it's ready. It took less than 15 minutes to be ready.
    5. Cleaned and cut all vegetables and fruits as plan. 
    6. By the time I finished with my vegetable and fruit prep. Fish in the oven 're ready as well as quinoa. I left them to cool down for 5-10 min. 
    7. I started measuring oat, protein powder for breakfast and snack. Finished my shake and put them in the freezer. 
    8. Then came back to dinner and Lunch. I measured all the food according to the plan. Now Most of my food ' re ready except chickpea curry and the grilled chicken meals.
    9. I cooked the curry chickpea last and I started to clean up and put everything away.
    10. Once my husband brought the yummy chicken and eggplant to the kitchen I measured them according to the plan. 
    11. I measure chickpea curry the last (no adding shrimp at this time but measuring them and put them separately)
    12. Final clean up and done. 
    By the end of the week I didn't have 2 serving of my chickpea curry and 1 serving of quinoa with ahi tuna, pesto and vegetables. I put them in the freezer for the next week. 

    If you are my nutrition client and you want to get my recipes or you want me to add to your meal plan. Please do not hesitate to ask me .

    Friday, September 28, 2012

    Exercise and Diet Motivation of September '12

    Well-being part 1

    What is well-being?

    A good or satisfactory condition of existence;  
    a state characterized by health, happiness, and prosperity; welfare: to influence the well-being of the nation and its people.(
    Popular use of the term ‘well-being’ usually relates to Health.
    Happiness is often used, in ordinary life, to refer to a short-lived state of a person, frequently a feeling of contentment.  
    Prosperity is the state of flourishing, thriving, good fortune and / or successful social status.
    Welfare : the good fortune, health, happiness, prosperity, etc., of a person, group, or organization

    Since I'm a fitness professional for more than 7 years. 

    I will focus on "Health" 

    What is Health? 

    Health is the level of functional or metabolic efficiency of a living being. In humans, it is the general condition of a person's mind, body and spirit, usually meaning to be free from illness, injury or pain 
    (as in "good health" or "healthy")

    "This year I did not have a cold or get sick at all." 

    What's the secret to good health?

    " Detox my body and mind safely and efficiently through healthy eating combined with exercise and relaxation complementary" 

    The Russian biologist and physiologist, Metchnikoff a winner of the Nobel Prize for Medicine, said in his theory of chronic poisoning, all kinds of toxins in the human body will bring about chronic poisoning. And It is possibly one of the main factors, in people suffering diseases, and premature aging/senility.


    For an adult, there is around 3kg.~25kg. of toxin distributed in different organs including every cell, lymph and skin. The famous Russian (Metchnikoff) and Ukraine experts in detoxification reached the following conclusion based on detoxification therapy with a large database of patients over many years.


    Benefit of a detox 

    - Better health
    - Improved appearance
    - Improved mood and Inner calm
    - Restful sleep
    - Increase energy
    - Weight loss
    - Reduction of cellutite
    - Improved long term diet 

    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  

    " Complementary therapies and relaxation techniques"  

    They are not only help with detox process but they aim to treat the body as a whole, they are beneficial for correcting your emotional, mental and spiritual state and inducing a state of balance and harmony in the body. Aim to treat yourself to at least one complementary therapy during the detox.

    1) Massage

    Not only is a massage pleasurable and relaxing, but it can offer a great many physiological and psychological benefits. These include:

    • Stimulating the lymphatic system helping to reduce fluid retention and eliminate toxins
    • Increasing the oxygen and nutrient supply to the tissues by increasing the blood circulation.
    • Helping to restore balance and to regulate hormone production in the body
    • Stimulating the body's natural immune system
    • Reducing bodily tensions and easing stiff, tight muscles that can result from being stress
    • Helping to increase energy level
    • Promoting a general state of happiness and well-being
    • Calming and soothing the mind
    There are many kinds of massage, including Swedish, therapeutic, aromatherapy and acupressure.
    Lymphatic drainage massage is hugely beneficial in helping to eliminate waste and strengthen the body's immune system and leaves you feeling wonderfully relaxed.

    2) Reflexology and shiatsu

    The treatment, also sometimes called "zone therapy", massages the acupressure points in the feet, and sometimes the hands, and has been shown to help remove blockages and eliminate toxins, and to rebalanced the body.

    Not only is reflexology a very relaxing therapy, but it can also help with digestive disorders, asthma, migraine, sinus problems, hormone imbalances (including menstrual and menopausal problems), poor circulation and muscular pains, and relieving tension and stress. 

    3) Aromatherapy 

    Aromatherapists use the purest plant essences in the form of organic essential oils extracted from plants, fruits, flowers, leaves, berries and roots. These aromatic oils contain powerful, complex natural chemicals with therapeutic properties that can be used to treat a wide range of ailments and conditions.

    4) Hydrotherapy

    Water therapy is not only relaxing but boosts the circulation, opens and unblocks the pores and encourage the removal of toxins. A bath or sauna taken before a massage will help to relax the muscles and encourage further elimination of toxins.

    Aromatherapy bath

    Run a warm bath and add drops of your chosen essential oil or oil blend, stirring the oil into the water to disperse it. Calming oils include chamomile, myrrh, lavender, sandalwood, frankincense, patchouli, and ylang-ylang. Stimulating oils include rosemary, geranium, rose, lemon and juniper. (Note that many oils are not suitable for use during pregnancy)

    Epsom salts bath

    This encourages the elimination of toxins through your skin. The salts are high in magnesium, which good for tired muscles. Pour 450g/ 1 lbs Epsom salts into a warm bath and lie back for 20 minutes, adding more hot water if the bath become cool. Afterwards, pat yourself dry, wrap yourself in a warm towel or robe and to go bed or relax for an hour. You may sweat during the night, so drink plenty of water before you retire, in the morning, have a bath or shower to remove any salty residues.

    Sitz bath

    Spend a few minutes in a warm bath, then have a very brief icy cold shower, or do dip into cold shower. The temperature change stimulates the circulation and internal organs, encouraging the removal of toxins.

    Sauna and steam (Turkish) baths

    These encorage sweating and boost of circulation, which aids the removal of toxins. Spend 5-10 minutes in the sauna or steam room at a time, taking a cold shower or swim in between. Finish with a cold shower. Relax for 30 minutes to allow your body to adjust to its normal temperature.

    Note: If you suffer from heart problems, avoid any of these baths. If you suffer from eczema or high blood pressure, avoid the Epsom salts bath.

    If you look for a gym membership, you might consider the gym that has sauna, steam room or jacuzzi too. 

    5) Meditation

    This uses the same technique as visualization, by focusing the mind on  a word or phrase (a mantra), and on an object, or a visual symbol, which has a special meaning to you. Your mantra can be any calming word you choose, such as " peace", "love", or "joy"; an object could perhaps be a flower or a candle; the visual symbol could be a memory of  a particularly happy time of life.

    6) Deep breathing 

    Learn to breathe slowly and deeply, through your nose rather your month, and you will immediately feel more relaxed. All too often, and especially when stressed, breathing tends to be shallow, and if you don't take in enough oxygen, it is harder for the lungs to expel waste products and harmful toxins.

    This exercise costs nothing and will help your body to detox as well as to reduce blood pressure, levels of stress hormones and tiredness.

    Getting healthy is not only eating healthy and regular exercise 
    but also stress management and relaxation. 
    Living a healthy lifestyle benefits not only your body and mind, 
    but your spirit as well. This is one of the keys how to achieve well-being.