Learn what your body thrives on, jump start your metabolic rate, and find out what is holding you back from getting your desired results.
Create an efficient strategy to maximize nutritional intake and perform at your highest level.
Address food issues, food sensitivies and / or allergies naturally and learn about alternatives to harsh medications with detrimental side effects.
If eating organic and healthy is a weekly challenge for you, I have an answer. Salad in a jar. You may layer these salads with any combination that suits your palate. The rule of thumb is to put your protein or dressing( I use olive oil and lemon) at the bottom layering up to your leafy greens on the top. You may pour i the salad into a bowl or tip upside down once prior and then eat out of the jar.
These particular jars have organic chicken breast with lemon and olive oil, and spices on the bottom, pinto beans, avocado, tomato, kale, carrots, sprouts and red peppers. Ingredients from the farmer’s market.
A simple reminder of your “to do” list can help you stay focused and take care of business each and every day. And that’s the key to staying lean for life… consistency.
To help remind you, I made a simple checklist that you can print out and attach to your fridge or bulletin board.
1) Eat the Right Fats: Bulk up on omega-3s, at least 2,000mg a day. Limit saturated fats and trans fats.
2) Eat the Right Carbs: Try to stick to vegetables and beans as your main sources of carbohydrates. You can eat up to 2-3 SMALL servings of fruit. And try to stay away from “starchy carbs” like bread, pasta, potatoes, and rice.
3) Eat Protein at Each Meal: Eat at least some protein at each meal; lean organic /grass fed meats, fish and non-fat dairy. Make sure to eat protein first thing in the morning.
4) Start Your Day with Breakfast: Make sure it includes protein and fiber, and is low in carbohydrates. I recommend Mars/ venus protein shakes.
5) Remember the Water Trick: Drink 16 ounces of water before every meal.
6) Exercise : walk, Pilates what ever you enjoy.
7) Track Your Results: Keep a weight loss diary and measure yourself daily.
8) Do Not Eat After Dinner: The kitchen should be off limits 3 to 4 hours before bedtime. If you must have a late night snack, make sure it’s high protein and low carb.
9) Eat a “Cheat Meal” Once a Week: This is your weekly indulgence. Make sure to include a dessert!
10) Chew Longer: Try to chew up to 40 times for each bite, 15 chews minimum.
11) Red Wine Only: not to exceed 2 glasses a day. No beer or hard alcohol.
12) Don’t Drink Your Calories: Avoid sodas, soft drinks and fruit juices.
Post this list on your refrigerator!
If you follow most of these, especially staying away from the starchy carbohydrates and empty calories, you will be well on your way to draining the fat right out of your body.
Cras odio ante, porta pharetra mattis at, aliquet vitae nisl. Cras viverra ipsum sit amet nunc consequat id elementum mi feugiat. Aliquam lobortis leo vitae magna feugiat sit amet interdum dolor condimentum. Sed sed faucibus tellus. Suspendisse turpis neque, convallis non gravida et, venenatis mattis nisi. Suspendisse commodo nisi sit amet dolor porta laoreet. Cras pharetra arcu at magna interdum id convallis augue aliquet. Sed in urna enim. Fusce id urna tortor, et vehicula lacus. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Duis hendrerit suscipit cursus. Integer posuere aliquam gravida. Maecenas fringilla pulvinar eros vel placerat. Pellentesque orci neque, accumsan ac auctor eget, vulputate vel ante. Nullam vel odio libero, ut lacinia sapien. Nam porta nibh at augue sodales convallis. Duis ornare augue eget tellus placerat nec pretium mauris aliquet. Nunc sodales orci nec lacus porttitor commodo.
Duis eleifend vulputate libero eu tristique. Mauris consectetur, augue ut egestas tempor, massa lacus laoreet odio, et fringilla urna nunc sed est. Morbi adipiscing, purus vel tempor aliquam, sapien augue vulputate ante, at scelerisque felis massa at sem. Cras convallis ipsum et mi rutrum rhoncus eget et massa. Integer velit magna, laoreet luctus auctor vitae, viverra at turpis. Proin lacinia, nisl ac varius aliquet, lorem ligula interdum enim, ut elementum massa magna vitae risus. Vestibulum cursus fermentum vehicula. Mauris tempus sem vel magna consectetur vel faucibus lacus porttitor. In leo turpis, accumsan et hendrerit sit amet, bibendum at ligula. Nulla facilisi. Donec ut arcu tellus, nec convallis lacus. Maecenas vel purus a tortor ultricies tristique eu eget magna. Nunc porta erat ut purus vehicula semper. Integer quis felis a enim hendrerit lobortis vitae egestas est.
Proin id nulla enim. Praesent elementum metus sed metus varius aliquet. Nam ultrices risus vehicula mauris dapibus laoreet ac id dui. Sed ac sem a mauris imperdiet placerat ut porta nulla. Aenean quam lacus, volutpat vitae scelerisque sed, auctor sit amet purus. Integer vulputate, urna eget mollis mattis, augue tellus porttitor nibh, ac lobortis ligula eros bibendum sem. Donec iaculis massa sit amet orci tempor congue. Suspendisse adipiscing tincidunt eros, eget placerat sem hendrerit non. Phasellus cursus dignissim libero consequat venenatis. Nulla facilisi. Sed nisl risus, egestas eu sodales quis, aliquam non elit. Sed condimentum justo a magna pulvinar non aliquam nisl aliquam. Vivamus condimentum interdum porttitor. Vestibulum hendrerit posuere euismod. Nam sapien elit, egestas et
Two steps to a slimmer you!
Research now supports the fact that there is a direct relationship between chronic inflammation and weight gain. The result is a vicious cycle that most dieters never end up escaping.
Excess fat causes increased inflammation, while inflammation releases hormones that create even more fat.
And the only way to stop the cycle is to reduce chronic inflammation.
Here are a couple of actions you can take now.
And the number one recommendation for reducing inflammation is to take a high quality Omega-3 Fish Oil… at least 2.4 grams a day.( be certain to choose an Omega oil that is preserved with a high quality essential oil and in a dark container)
The standard western diet has caused our fat stores to become seriously out of balance… leading to the chronic inflammation that makes it almost impossible to lose weight.
One of the biggest culprits is our ratio of omega-6/omega-3 essential fatty acids. We evolved on a diet with a ratio of omega-6 to omega-3 essential fatty acids close to 1 to 1, and the problem is that the typical western diet has a ratio of at least 15 to 1 in favor of omega-6 fatty acids.
Aside from eating too many omega-6 fatty acids, we are chronically deficient in our intake of absorbable omega-3 fatty acids. This leads to chronic inflammation, heart disease, and other chronic diseases.1
So the solution is to lower your intake of omega-6 fatty acids, and increase your omega-3 fatty acid intake by consuming fish (not farm raised), Organic vegetables grass-fed beef, and taking a high quality Omega-3 fish oil.
Winter squash are available from August through March, however, they are at their prime in October- November. They offer a very good source of Vitamins B1 and C, folic acid, pantothenic acid, fiber, and potassium. Winter squash are also a good source of Vitamin B6 and niacin.
Studies have shown that, due to their carotene properties, winter squash exert a protective effect against cancer and heart disease.
2 acorn squash, about 1 pound each
Celtic sea salt and freshly ground black pepper
Organic extra virgin coconut oil
½ teaspoon Chinese 5 spice (found in the dry spice section)
½ teaspoon of freshly chopped thyme
1. Preheat the oven to 350 degrees (convection roast is best). Split the squash in half horizontally with a large chef’s knife. Scrape out the seeds with a spoon. If squash are very large, cut lengthwise into quarters.
2. Set the squash halves or quarters, cut sides up, on a baking sheet. Brush with softened extra-virgin coconut oil and sprinkle with salt and pepper, Chinese 5 spice and thyme. Cover with foil and place in the middle of the oven.
3. Roast squash for roughly 30 minutes or until tender (large squash may require more time). Remove foil and continue to roast uncovered for 8-10 minutes or until the squash is nicely browned and tender when pierced.
While the squash is in the oven prepare the rice salad:
This dark purple rice (sometimes called Chinese black rice) was once grown exclusively for Chinese emperors to enrich their health and longevity. High in nutritional and medicinal value, black rice is rich in iron, protein and considered a blood tonifier. Also high in fiber, minerals and vitamins (Vitamin B, niacin, Vitamin E, calcium, magnesium, iron and zinc), black rice has a high content of the antioxidant anthocyanin.
1 cup Forbidden Black Rice (may be found in most health food stores and specialty markets)
1 3/4 cup filtered water
1 tablespoon minced garlic
2 tablespoons olive oil
¼ cup of pine nuts
¼ cup Goji berries finely chopped
3/4 cup roughly chopped raw spinach
1/4 cup basil, chopped
2 tablespoons green onion, chopped
Celtic sea salt and fresh cracked pepper to taste
1. In a 1 ½ quart saucepan bring rice and water to a boil.
2. Add garlic, cover pan and cook over low heat for 30 minutes or until water is almost evaporated. Rice should be fork- tender.
3. Remove pan from heat and let rice stand, covered for 10 minutes. Gently stir in olive oil, basil, green onion, pine nuts, Goji berries, and spinach. Add salt and pepper to taste.
4. To assemble: scoop the Forbidden Rice salad into the shell of the squash, garnish with basil. Drizzle with olive oil if desired.
For additional protein add white beans to the rice.
With their high levels of lycopene, tomatoes protect cells. Paired with the fiber, good fatty acids, magnesium, potassium and antioxidants in avocados, this refreshing soup is a perfect marriage in a bowl.
For a heartier bowl add 1/2 cup of cooked brown rice before serving and or a protein: cooked beans, grilled chicken breast, cooked shrimp etc.
This soup may also be served hot.
4 pounds vine ripened plum tomatoes
2 cups vegetable or chicken stock
Celtic sea salt and freshly ground pepper to taste
1 Tablespoon of Virgin olive oil
1 medium sweet onion, chopped
1 cucumber, peeled, seeded and chopped
1/2 teaspoon cumin
1/2 teaspoon ginger
1/4 teaspoon cayenne pepper
1 teaspoon fresh thyme, finely chopped
3 cloves garlic, minced
2 avocados, cut into 1/4 inch cubes
Juice of one freshly squeezed lime
3 tablespoons (or more to taste) fresh cilantro, chopped
1. Bring a large pot of water to a boil. Core and discard tomato stems; cut an X in the skins on the opposite side. Place in boiling water and blanch for 20 seconds or until skin starts to peel.
2. Using a slotted spoon, transfer tomatoes to a large bowl of ice water when cool, remove. With a paring knife, peel skins off and squeeze out seeds.
3. In a blender or food processor, add tomatoes, broth, sea salt and freshly ground pepper. Puree until smooth and set aside.
4. In a deep pan, heat olive oil and lightly sautÃ© onion and cucumber. Add cumin, ginger, thyme, cayenne pepper and garlic, sautÃ© for 5 minutes on medium heat or until the garlic is golden. Add pureed tomatoes and simmer for 15 minutes. Allow soup to cool off a bit.
5. Toss avocado cubes with lime juice salt and pepper.
6. Once soup is cool strain through a sieve into a large bowl. If serving hot transfer into a soup pan and reheat. If serving cold place in the refrigerator until ready to serve. For cold soup: in a time crunch place the soup on a large bowl of ice.
7. Add avocados, lime juice salt and pepper.
8. Ladle soup into individual bowls and garnish with cilantro.
11100 San Pablo Avenue, Suite #109
El Cerrito, CA 94530
“I credit Ronda’s knowledge and precision with my ability to gain strength and muscle safely and get back to activities that I love.”