*DRINK UP....its surprising how much your drink can affect your health, too much water can cause mineral imbalances, while too little can cause dehydration, headaches fatigue. On average men should ingest about 3 liters (13 cups) and women about 2.2 liters (9 cups) of water each day.

*SLEEP DEEP... sleep deprivation messes up the hormones that regulate hunger causing an increase in appetite and specific cravings for calorie-dense, high-carbohydrate foods. So after a long night, there is indeed a reason you are reaching for the bagel and cream cheese at 7am. 

*SWEAT OFTEN...When you exercise, you release endorphins, which make you feel good and motivate you to eat well. Set a realistic goal you can be super consistent with.

*EAT EMPOWERED: Take control of what you eat, when you eat it and how you eat it!So many of us think of food in a negative way. Flip the switch to a place of positive energy and empowerment and know you’re in control, not the food. It’s not “I can’t eat the dessert.” It’s, “I can eat the blueberries!

*LIVE CONSCIOUSLY :The environment that surrounds us can impact both our mental and physical health. Surround yourself with positivity, keep your home and office neat and clean.

*NURTURE YOURSELF:Take time for yourself, meditate, walk, take breaks, take advantage of your ME time and pamper yourself.

*STRESS LESS: We’re all experiencing way more stress than we should. Stress increases the level of the hormone cortisol in our bodies, which in turn makes our bodies crave carbohydrates, specifically high sugar carbohydrates, and store fat around the midsection. There are things you can do right now to take your stress down a notch. Try an eight count breath – breathe in for a count of eight and out for a count of eight. Try this for even just 4 minutes a day and you’ll sleep and feel better.




We all would like to have the perfect body with the perfect measurements not to mention perfect height... no matter how much you work out or how many meals a day you skip, or calories you count unless you make conscious lifestyle changes you won't look or feel  your best.

The following are some mayor tips that have helped me achieve my goals and stay grounded with the changes i have made. You can slowly incorporate them into your life and see what works for you :)

*EAT BREAKFAST ~Dont miss the first fuel for your body, skipping breakfast leads to overeating by mid-day then feeling sluggish afterwards. If you feel like you cant eat anything fisrt thing in the morning go for a green juice.

*EAT FREQUENTLY~Balance your food intake throughtout the day to help mantain blood sugar levels and decrease cahnces on binging. Feeding your body on regular basis lets the body know food is available and its ok to burn energy rather than conserve it as fat.
*EXERCISE BODY AND MIND~ Exercise has great benefits for the body and the mind, not only it helps us decrese body weight but lowers blood pressure and boosts your mood. Try to be active at least 30-45 minutes daily.

*EAT LEAN PROTEIN~ Our bodies require protein to renew and replenish cells,stabilize blood sugar and give us energy. When choosing animal protein be very consious of the way the animal was raised and what he ate. Grass fed beef and free range chicken are amongst the best choices. You can also try tempeh, tofu, peanut butter and beans.

*CHOOSE HEALTHY FATS~ We cant live without fat, our body uses dietary fat for energy,healthy hair,skin,nails,vitamin absorption,normal everyday function. Choose sources as nuts, seeds,fish and avocados.

*LEARN HOW TO COOK~ Cooking meals at home will allow you to portotion sizes,the quality of the ingredients and cuts your intake on sodium and calories. Avoid frying foods instead roast and bake.

*KEEP TRACK OF WHAT YOU EAT ~Check labels, read the ingredients and if you find words that you cant pronouce or read or do not know what they are DO NOT buy it. AVOID sugar,transfat,High fructose corn syrup,msg,gmo's, long chemical names. Keep in mind best food are whole and unprocessed.

*EAT REAL CARBS~ Replace refined carbs lie white bread,pasta,bagels with complex carbohydrates like fruits,vegetables,whole grains and legumes.

*DRINK WATER~ Hunger is often confused with dehydration, even mild dehydration can alter pur body metabolism. Aim to drink 8-10 cups a day. Avoid soda,caffeine, alcohol.





Vitamin D

Vitamin D