Whatever you eat is either protein, carbs aka sugar, or fat.


  • help builds muscles
  • eat lean protein; skinless baked or grilled meat, seafood, eggs, egg white, egg beater, raw nuts, beans, almond butter


  • another word for sugar
  • your energy supply
  • 90% of your carbs should be fruit and veggies (they are loaded with vitamins & minerals, and are low calories)


  • unsaturated, monounsaturated, polyunsaturated, & saturated fats are healthy- they lower your cholesterol and reduce your risk of heart disease
  • (examples: olive oil, canola oil, sunflower oil, peanut oil, sesame oil, soybean oil, corn oil, safflower oil, coconut oil; cooked at low temperature; nuts, almond butter, flax-seed, sunflower, sesame seeds, pumpkin seed, fatty fish, soy milk, tofu, avocados, grass fed butter, & cheese)
  • fat is your energy supply
  • stay away from trans fats- they raise your cholesterol and increase your risk for heart disease

Drink plenty of water, get proper sleep, eat healthy & exercise.

  • drink half your body weight in water
  • eat mostly foods with one ingredients

Water makes up a large percentage of our bodies, therefore we must be sure to replenish our body of pure fluids. Not drinking enough water, leads to constipation, hunger, headaches, fatigue and dehydration. Drink at least 8 glasses of water each day.


A good night’s rest is essential to our health. When we sleep, our body recharges and builds up our immune system as well as fights depression and anxiety. We should strive for at least 7 to 8 hours of sleep each night to feel energized and alert throughout our day. Getting enough sleep can also keep your body from storing fat.

Healthy eating is an important component of good health. You ARE what you EAT. If you fill your body with junk, processed foods, fast food and ‘fake foods’ such as high fructose corn syrup, enrich flour, hydrogenated, saturated/trans fats, and chemical-laden ‘diet’ sweeteners— you will feel and look awful. But, if you feed your body with the proper fuel and nutrition, such as lean protein, mono/poly unsaturated fat, veggies, and fruit, you will feel amazing and energized, and obtain and maintain a healthy weight.

Try to get 30-40 minutes of exercise 3-5 days a week. I’m not just talking about the gym. Engage in activities that you enjoy such as walking, jogging, playing tennis, volleyball, softball, swimming, biking, skating, bootcamp, yoga, Pilate, etc. Just keep the body moving and active.

Avoid processed foods as much as you can, and satisfy your sweet tooth with fruit. Strive for foods with one or a few ingredients. The more ingredients a food has, the more processed it is.