Benefits of Eating Beets

Beets contain a wealth of vitamins and minerals that benefit the body. Beet, or beetroot, contains B Vitamins, most notably Folate. Other nutritional benefits including dietary fiber, potassium, manganese, and Vitamin C. Like most vegetables, beets also contains low amounts of salts and fats, so there is little risk of serious harm by overindulging in them. Beets help protect your body from infection.

There is a substantial base of research that indicates the power of beets to lower blood pressure. Beets provide this benefit in two ways: on the one hand, they provide potassium, which is generally good for heart health and counteracts the negative effects of sodium, which can cause damage to the structures of the circulatory system. However, there is also evidence that beets can contribute to heart health. The increase of nitrous oxide results in lower blood pressure levels and paves the way for a number of other potential treatments.

How to Sleep Better

The lack of daily quality sleep, increases us for greater risk of chronic diseases including depression, heart disease, and obesity, while also intensifying mood swings, irritability, and a constant state of exhaustion.

The correct amount each night recommended is seven to nine hours for adults ages twenty-six to sixty-four to feel your best during the day.  Our daytime activity can influence our nighttime sleep. It is essential to exercise during the day to burn off energy.

Start a ritual: Take a warm shower or bath.  When you get out of a warm bath, the air temperature around you will cool your core, which sends a chemical reflex to the brain that induces sleep.

Create the ideal environment: Honor your five senses during bedtime. Make the bedroom as dark as possible and avoid any blue light (i.e. TVs and phones).  For many, herbal tea, white noise, great bedding—helps.

Keep the room cool: Utimately, your body temperature needs to drop to induce sleep.

Clear your mind: If something is bothering you, create an opportunity to relax, whether it’s journaling or meditating.

Eat light: Consider a smaller, dinner. Fattier meals are harder to digest. Avoid caffeine and alcoholic drinks later in the day.

Be consistent: Keep a steady bed and wakeup time. Establish healthy habits.

Go easy on yourself: Don’t expect to fall asleep immediately. You should ideally fall asleep within about 15 minutes of getting into bed.



Why I Love Mangos


Mangos Health Benefits  –  Prevents Cancer, Lowers Cholesterol, Clears the Skin, Improves Eye Health, Helps with Diabetes, Improves Digestion, Boosts Immune System

Mango Nutrition – One cup (225 grams mango) contains:

  • 105 calories
  • 76 percent vitamin C (antioxidant and immune booster)
  • 25 percent vitamin A  (antioxidant and vision)
  • 11 percent vitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
  • 9 percent healthy probiotic fiber
  • 9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)
  • 7 percent potassium (to balance out our high sodium intake)
  • 4 percent magnesium

My Favorite Ways to Lose Weight


Enjoy exercise at least three – five times a week for 30-60 minutes.

Challenge yourself, increase your workout to keep your metabolism humming.

Listen to music or talk to a friend when you exercise.

Water is your best friend. Drink it often.

Keep a food log. Record everything you’ve consumed each day.

Stock up on vegetables, very low in calories, fruits to satisfy sweet cravings, and lean protein to give you energy.

Eat meals that are packed full of nutrients and vitamins.

Avoid late-night eating, take control of emotional food cravings.

Get at least 7-8 hours sleep per night.

Stop making excuses, have a routine and do it!

Try my easy Healthy Recipes

Amazing Lemons!

Lemons are ones of the most beneficial fruits on the planet, and due to their countless health benefits and unique flavor and scent, they are added to various recipes.

Lemons are excellent for detoxification of the body, but when juiced, the lemon loses many of its nutrients and a great part of the medicinal potential.

Freezing lemons is a great option. The peel of the lemon strengthens the immune system, and offers numerous health properties, like regulating cholesterol, preventing cancer, treating bacterial infections, and destroying parasites and worms.

These are the health benefits of this miraculous fruit:

  • Prevention of asthma
  • Fighting inflammation
  • Detoxification of the kidneys and the liver
  • Boosting the immune system
  • Regulation of high blood pressure
  • Elimination of harmful bacteria
  • Treating depression and stress
  • Fighting cancer

The lemon juice is extremely high in vitamin C, while its rind is effective in eliminating toxins from the body. Studies have shown that the lemon peel actually contains 5 to 10 times more vitamins.


Eating without the Guilt

You can satisfy your desire for traditional favorites and still enjoy a guilt-free feast. Just start exercising more to burn off extra calories before you ever indulge in your favorite foods. Plan to eat less and exercise more, start weeks ahead and make time to exercise the day of the party or feast.

Remember eating a small meal in the morning can give you more control over your appetite. Make a conscious decision to limit how much you eat. Portion control is important, don’t overload your plate. You’ll feel better at the end of the day if you don’t overdo it.

Make fitness a family and group adventure. Take a walk early in the day and then again after dinner. It is a wonderful way for families and friends to get physical activity and enjoy the holiday together.


Got Watermelon?

Athletes drink watermelon juice for sore muscle relief. Lycopene is the red pigment in watermelons, tomatoes, red grapefruits and guavas. Lycopene has been linked with heart health, bone health and prostate cancer prevention. It’s also a powerful antioxidant with anti-inflammatory properties.

It is best to let watermelon fully ripen. The redder your watermelon gets, the higher the concentration of lycopene becomes. Beta-carotene and phenolic antioxidant content also increase as the watermelon ripens.

Watermelon is fat-free, very low in sodium and has only 40 calories per cup. Watermelons are mostly water, about 92 percent. They are soaked with nutrients, with significant levels of vitamins A, B6, C, lots of lycopene, antioxidants, potassium and amino acids.

Watermelon contains fiber, which encourages a healthy digestive tract and helps keep you regular. It also has vitamin A helping keep skin and hair moisturized.


My Simple, Easy, Daily Workout

Everyday I am asked questions about diet and exercise. People want to know what is my health routine? On my blog I share with you the basic ways I learned how to conquer eating and diet challenges.

I encourage you to listen to my health podcasts posted on my blog. When you start exercising and following my practical tips everyday you will achieve a healthier lifestyle.

I produced a popular exercise video which is also now available on my web site in DVD and digital download format:

The Perfect Little Total Body Workout DVD Order

Keep learning!  Click:  Go to Home to read all articles on diet, exercise and health.

Positive People Live Healthier Lives

IMG_1789 - Version 2Studies show that positive thinking may reflect your outlook on life and your attitude toward yourself.  Optimism can benefit many areas of your health and well-being. The positive thinking that typically comes with optimism is a key part of effective stress management.  Having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body.

Positive thinking can increase your life span, reduce depression and will help you cope during  times of stress.  Positive and optimistic people tend to live healthier lifestyles.  They get more physical activity and follow a healthier diet.  It is simple, just get out meet more people, try something new and laugh more.

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Reasons to get Outdoors

People recovering from spinal surgery should be exposed to natural light.  Which helps relieve stress and supports taking fewer pain medications. So get outside and have fun!

Sunlight hitting the skin begins a process that leads to the creation and activation of vitamin D. This will help fight certain conditions, from osteoporosis and cancer to depression and heart attacks. Limited sun exposure (don’t overdo it), supplemented with vitamin D pills if necessary, is a good regimen.

Going outside means less time in front of the TV and computer and more time walking and meeting people while doing other things that put the body in motion.

It is a fact sunlight tends to elevate people’s mood, makes us happy. Physical activity helps people relax and removes stress which also supports our motivation to diet.



A person who uses a manual wheelchair can burn up to 120 calories in half an hour while wheeling at 2 mph on a flat surface, which is four times as much as someone doing the same action in a motorized wheelchair.

A partial list of wheelchair-related activities and their caloric burn (performed by a 160-pound adult in thirty minutes):



  • Sitting, watching TV: burns 40 calories
  • Dusting: 65
  • Table Tennis: 80
  • Vacuuming: 98
  • Basketball (shooting baskets): 116
  • Tennis: 149
  • Basketball (gameplay): 221
  • Nordic sit skiing: 428

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