**No artificial sweeteners, no fruit past 3pm and carbohydrates past 5pm and drinking a minimum of 12 full (8oz) glasses of water a day

My goals are to:

• Lower sodium intake
• Limit carbohydrates
• Limit sugar intake
• Workout an 1-2 hours a day.

Sample day:

Pre-gym fuel: Plain instant oatmeal with a handful of blueberries or half a banana; a regular sized black coffee with a little stevia or a plain green tea and a glass of water.

Gym: one hour of cardio followed by a strength training, spinning class or weights to work on upper body one day and lower body the next.

Lunch: Egg whites made with extra virgin coconut oil, spinach, salsa, avocado with green tea and one slice of low sodium Ezekiel bread.

Snack 1: Apple, celery with some PB2, edamame or a few raw almonds

Snack 2: Protein smoothie  (Vanilla or Chocolate Spiru-tein, 3 Tbls. acai, one Tbls. apple cider vinegar, one oz aloe vera juice,  half-banana, 6oz of water, 6 ice cubes)

7pm: Salmon with broccoli or grilled chicken and artichokes

10pm: SLEEP

Sometimes I replace the snacks and smoothie with another meal such as seared tuna with lemon juice or some quinoa, grilled chicken and avocado. For nights that I need something sweet I chew a piece of Extra Dessert Delight Gum.

I will post my pictures as soon as I can!

Recently, one of  my clients turned me on to PB2, made with premium quality peanuts that are slow-roasted  and pressed to remove significant amounts of fat normally found in peanut butter. It is all natural with no artificial sweeteners or preservatives. Two tablespoons of traditional peanut butter contains about 180 calories, while two tablespoons (approximately 12 grams) of PB2 powder contains just 53 calories. PB2 is a powdered peanut butter that can be reconstituted with water or any liquid of your choice, or put directly into a smoothie or oatmeal.  Just when I thought it couldn’t get any better they came out with a chocolate flavor! 

For more information or recipe ideas check out: http://www.bellplantation.com/recipes

1) Oatmeal- Diets high in soluble fiber like the kind found in steel cut oats (and instant oatmeal) decrease LDL “bad” cholesterol.

2) Salmon- Oily fish (tuna, sardines) are high in heart protective omega-3 fat acids.

3) Nuts- Walnuts, almonds and macadamia nuts boosts mono-and polyunsaturated fats which help lower your cholesterol.

4) Extra Virgin Olive Oil-High in mono-saturated fats, EVO lowers LDL “bad” cholesterol.

5) Berries- Blueberries, blackberries and raspberries all help to lower inflammation and have a host of other cardiovascular perks like reducing the risk of heart disease and cancer.

6) Beans- Studies show that people who eat legumes like beans and lentils four times a week had 22 percent lower risk of heart disease then people who eat them less then once a week.

7) Broccoli and Other Green Veggies- Kale, spinach and swiss chard have anti-inflammatory and detoxifying effects.

Feeling Sluggish? Stretch it out. Try standing in a doorway facing forward with your feet several inches apart and reach to the sides of the frame. Grab the frame with your fingers, then push your chest forward until you feel a stretch in your torso and back; hold for 30 seconds. This stretch will stimulate the sympathetic nervous system and will energize the body and mind.

Have Party Nails All The Time-Many women choose light or gray-ish neutrals because they think they are flattering shades but they can make your hands look drab. Vivid shades put the spotlight on your nails, plus brighten up the skin.

I shopped at Trader Joes to pick up food for my five hour plane ride.

Lunch before I go: Super Spinach Salad with sliced grilled chicken and pineapple for dessert.

• This salad is high in carbohydrates due mostly to the dried cranberries (which I take out) but the chickpeas and quinoa provide you with protein AND carbs.   Adding chicken is optional
• The included dressing is high in sugar so I prefer lemon juice (you can add some salt and pepper to taste)

Snack and dinner for the plane: Artichoke and Hearts of Palm salad (no dressing) with low sodium turkey breast, apples, baby carrots and a few unsalted raw almonds and cashews.

• This salad does not have a lot of protein so I like to add my own (chicken or low sodium turkey)
• I will pick up a big bottle of water once I make my way through security.

The key to healthy eating on the plane is preparation. Not only does the food that you bring taste great, it’s good for you and it is guaranteed to save you money.

A few goals I have set for this year:

Surround yourself with positive people who make me laugh, motivate me and have my best interests at heart.

Cut back on coffee (I am not eliminating the mighty Java, but am switching up every few days with green tea)

Add more stretching to my workouts. I am guilty of training hard and then barely stretching after.  Being limber is key to long term health.

These are a few small changes that I’ve wanted to add to my routine and are both realistic and challenging.

What changes are you going to make?  I want to know so hit me up on my facebook page KickAshFitness

Dry Rough Skin- Start adding swiss chard into your diet, eggs with yolks both contain biotin which promotes production of fatty acids; a must for smooth skin.  Hugos is one my favorite brunch spots in Los Angeles and you can find both these ingredients in any of their delicious entrees.

Cold Weather Acne and Flaky Skin- Have at least 3.5 ounces of cold water fish weekly. Some great sources are salmon, anchovies, and halibut which all contain EPA a soothing omega3 fatty acid.  Stop by any Fish Grill in LA for their simply prepared grilled fishes.

Energy- Dark, cold holiday shopping can snapped all our energy.  So try spot treating with some gum. It enhances blood flow to your brain, perking it up almost like caffeine without the crash. For maximum effect try using minty flavors.  For a longer sustained effect eat a balanced breakfast with around 500 calories combining lean protein and high fiber carbohydrates. These gum flavors will definitely keep you happy and occupied;  Mint Chocolate Chip is my favorite:

Low immunity- Eat 75 milligrams of Vitamin C a day.  Check out your local  Whole Foods for fresh  papaya, red bell peppers, oranges, brussel  sprouts all stimulate the growth and activity of infection fighting white blood cells.

Cut 100 to 200 calories from breakfast and lunch. This means, no lattes, black coffee or tea instead.  Try having a brown rice cake instead of a bagel, lemon juice or oil and vinegar instead of your usual salad dressing.

Add 2 teaspoons of chia seeds to your iced tea or watered down juice before you head out. The seeds expand which will leave you feeling satisfied and full. Plus they contain fatty acids which temper inflammation which will help with alcohol and stress.

Survey the foodscape-what looks most delicious?  Steer clear of the rest.

Use a small plate and DON’T refill it.. seriously don’t!

All calories provide “energy,” so literally anything can be called an “energy bar.”
 The best time to consider an energy bar is when, for one reason or another, a real meal isn’t likely to happen, and you don’t want to go without eating something.  As there are literally hundreds of energy bars on the market, I wanted to highlight two of my favorite brands.

thinkThin Protein

With 12 (mostly) tasty flavors – all containing 230 calories or less, 0g  of sugar, 20g of protein and 3g of saturated fat – thinkThin Protein Bars provide a (relatively) healthy way to cure sugar cravings and get a ton of protein before, during or after a workout. These are my go-to bars when I know I won’t be sitting down to a proper meal for awhile.

Favorites: Creamy Peanut Butter, Chocolate Espresso and Cookies & Crème.

Luna Bars 

Each 1.6 oz (45g) LUNA  bars have around 170-190 calories with 12g protein and 3g fiber, along with essential nutrients women need.   High in calcium and folic acid, and a good source of vitamin D, iron, fiber and antioxidants (vitamins A, C and E), Luna bars have 6-9g fat and 13-15g sugar depending on the flavor.  With nearly 20 flavors – including their Protein line – you will easily find one (or two) to your liking.

Favorites: S’mores, Nutz Over Chocolate and Chocolate Dipped Coconut – Can you tell I like chocolate?

I love the “Venice Happy” and  “Top of the Wall” :

Bobbi Brown’s Luminous Moisturizing Foundation:

Cycle House: Every instructor is amazing, the music itself will keep you coming back for more and no need to worry about towels, shoes or fresh fruit because they take care of all that!

Why spend lots of money on new bags or shoes when you can make your nails the hot new accessory this month at Polish Couture. Check out a few of my recent manicure: