~ No Sugar

~ No Processed Meat

~ No Caffiene

~ No Critical Self Judgment

~ No Excuses, Stay Determined and Committed


Good health is not just the absence of disease, but involves healthy lifestyle, healthy mental attitude, and healthy ways of relating to all living beings and nature. Francis Bacon once said; "A healthy body is a guest-chamber for the soul; a sick body is a prison." Health is actually a state of complete harmony of the body, mind and spirit. When you are free from physical disabilities and mental distractions, the gates of the soul can and does open fully in a way you've likely yet to discover. The journey is so worth it! Confidence, passion in all things, and a clear vision of your path are all results you will experience from the mind-body-spirit challenge. Stop placing restraints on yourself today! Take action now to alter your methods and begin choosing to adopt and shape your own personal lifestyle which delivers what you desire most. 


Happiness in defining and reaching your goals is so easy. Begin by allowing yourself the opportunity to do so. Give yourself permission and try something new and then BELIEVE it will transform you and it will! Don't allow others to sway you from what could be the life change you're looking for. Each of us has to decide at what time in our lives we makee a stand for what we KNOW will effect and propel us profoundly, and at that moment we face TRUE SELVES in determining if we do it. Don't delay what is rightfully yours! A happy, healthy, harmonious life!



Not everyone is on board with giving up processed foods, but know your digestive system responds VERY quickly in passing through any bad carbs you eat in to your body. What this means is most of it will turn to fat before it even has the opportunity to dissipate.


Your pancreas, stomach and intestines are working overtime to process unnesessary sugar and grains. That means that your stomach now creates a layer of visceral fat over the stomach to "protect" what it thinks it needs to "store" for later use! A correct size portion of no carb food and vegatables takes only 30 minutes on average to break down in your stomach and pass entirely through your body within a 24 hour period! Visceral fat is body fat that's stored within the abdominal cavity around a number of important internal organs such as the liver, pancreas and intestines and build up over the stomach giving you that puffy look. Want a flat stomach? Stick to NO CARB foods; meats, plants and vegatables! 


To encourage muscle strength and build muscle mass, meals prior to workouts should be simple and light and drink at least 11 ounces of water beforehand to hydrate your muscles before working them hard.  After your workout, eat a light salad or small portioned meal no more than 30-45 minutes later if possible. Your body is searching to re-fuel and will "pull" from what it has in "storage". With your Lymph system now stimulated, the rest of your waking hours are spent with your body breaking down food properly and FAST. Your stomach will shrink in no-time!



~ Water Pre-Workout - Protein Afterward  

~ Drink more, not Eat - Water's Gold

~ Sleep 8-10 Hours Nightly - A Must Do!

~ Do Your Attitude of Gratitude Daily List

~ Believe in You - Visualize and Materialize

~ Learn to Listen to Your Inner Voice

~ Inspire Those Around You in Commitment


Drink 11 ounces or more of water upon waking before you do ANYTHING!


Then sit up, go into a peaceful stance position and say a prayer of gratitude. Now be open to what the universe can say to you. Take a moment to view the beauty deep within you - see it radiating forth as it soothes and rejuvenates your vibrational DNA. Visualize your muscle mass growing and your body fat diminishing in your mind's eye. Believe it and you make it so! Thoughts carry a vibrational frequency which is heard and resonates in your cellular structure.


Now balance your time accordingly to efficiently meet your goals and commitments, have 6 small meal times daily, fulfill career obligations and still obtain rest and relaxation. It's easily doable if you plan ahead properly, keep a calm demeanor, and stay focused on your vision.




"The closer you come to knowing that you alone create the world of your experience, the more you'll discover the beautiful you and your potential in it."

- Kathleen Tucci

food substance you would think to survive healthfully. When your body is thirsty it actually “thinks” it's hungry. We eat to seek oral pleasure and our brain thinks it's good for us. The same brain signals get triggered when we EAT or DRINK. When you're hungry drink water (flavored if necessary and sugar free of course) instead of eating something! If you must eat and you're sticking to the proper plan of eating 6 times a day, you'll be grabbing raisins, nuts, or a piece of fruit instead. Great choice – keep that metabolism going!


Drink 4 glasses of water or 20 oz with every meal! Especially between meals. Most of us are dehydrated always! We don't need near the

Carb Detail

Carbs and their value in a your diet plan can be confusing. What's challenging for most to understand is the many varieties

of carbs and their defining characteristics in how they contribute to our body's well-being. Carbohydrates are an important part of a healthy diet, but there's much discussion about the good and bad carbohydrates. So how do you know which is which? Carbs are your body's primary energy source, and they're a crucial part of any healthy diet, therefore it is important to understand that not all carbs are alike. Carbohydrates are either simple (nicknamed "bad") or complex (nicknamed "good") based on their chemical makeup and what your body does with them. Complex carbs, like those in some vegetables, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. This, in turn, provides you with a more even amount of energy. Simple carbohydrates (from processed foods) are composed of simple-to-digest, basic sugars with little real value for your body. The higher in sugar and lower in fiber, the worse the carbohydrate is for you — remember those leading indicators when trying to figure out if a carbohydrate is good or bad. 


A few of the most important BAD simple-carbohydrates to delete from your diet include:


~ Processed Foods (Fast Food)

~ Soda

~ Candy

~ Artificial syrups

~ Sugar

~ White rice, white bread, and white pasta

~ Potatoes 

~ Pastries and desserts


You can enjoy simple carbohydrates on occasion, you just don't want them to be your primary sources of carbs. And within the simple carb category, there are better choices — a piece of cheese, coconut, and raspberries — than others — chips, cakes, pies, and cookies.


IMPORTANT: Always make note as a rule of thumb to never let mg of sodium be higher than the number of calories of a packaged product! Contrary to popular belief, your body does NOT retain water you drink. The water released in diuretic exercise is liquid your body retains from inflamation in organs and tissue created as it fights to heal any imbalances it senses. If you are NOT drinking enough water, your body will know it and therefore HOLD ON to and hoard water creating bloating. A healthy digestion system translates to a healthy body. And drinking lots of water means a flatter tummy, a more awkened brain and a happier you!

You Are What You Eat and Absorb

Bad Wrap Chemicals in paper food wrapping (think fast food, frozen buritoes) may seep into food, research from the University of Toronto shows. In your body, they can become toxic PFCAs, which have been linked to cancer. Whenever possible, choose fresh, whole foods over processed, packaged ones.

Breakfast Club Lifelong early eaters have a waistline about 2 inches smallr than that of breakfast skippers, the American Journal of Clinical Nutrition reveals. An a.m. meal may rev metabolism; plus, it helps you make less of an enzyme that raises cholesterol. Rise and dine!

Smart Eats Beets can make you bright. Their juice contains nitrates, compounds that help improve circulation and supply more blood to brain cells, research from Wake Forest University notes. Don't fancy the ruby roots? Disguise them in this sweet smoothie: Chop 1 small beet, coconut water, honey and blend with ice.



1 medium Apple (with peel)  -  4.4 Fiber Grams/Serving

1 cup Apricot  -  3.1 Fiber Grams/Serving

1 medium Banana  -  3.1 Fiber Grams/Serving

1 cup Blackberries  -  7.6 Fiber Grams/Serving

1 cup Blueberries  -  3.6 Fiber Grams/Serving

1 cup Cantaloupe  -  1.4 Fiber Grams/Serving

1 medium Grapefruit  -  1.4 Fiber Grams/Serving

1 cup Grapes -  0.8 Fiber Grams/Serving

1 medium Orange  -  3.0 Fiber Grams/Serving

1 medium Pear (with peel)  -  5.5 Fiber Grams/Serving

1 cup Pineapple  -  2.3 Fiber Grams/Serving

1 medium Plum  -  0.9 Fiber Grams/Serving

1/2 cup Prunes (dried)  -  6.2 Fiber Grams/Serving

1 cup Raspberries  -  8.0 Fiber Grams/Serving

1 cup Strawberries  -  2.9 Fiber Grams/Serving

1 slice Watermelon  -  1.1 Fiber Grams/Serving



1 globe Artichoke  -  6.9 Fiber Grams/Serving

1/2 cup Asparagus  -  1.4 Fiber Grams/Serving

1/2 cup Green beans  -  1.8 Fiber Grams/Serving

1/2 cup Kidney beans  -  6.8 Fiber Grams/Serving

1/2 cup Pinto beans  -  5.5 Fiber Grams/Serving

1/2 cup Broccoli  -  1.1 Fiber Grams/Serving

1/2 cup Cabbage (cooked)  -  1.4 Fiber Grams/Serving

1 medium Carrot  -  1.7 Fiber Grams/Serving

1/2 cup Cauliflower (cooked)  -  1.4 Fiber Grams/Serving

1/2 cup Celery (raw)  -  0.8 Fiber Grams/Serving

1/2 cup Corn  -  6.1 Fiber Grams/Serving

1/2 cup Eggplant  -  1.3 Fiber Grams/Serving

1/2 cup Green peas  -  3.7 Fiber Grams/Serving

1 medium Potato (baked)  -  2.9 Fiber Grams/Serving

1/2 cup Spinach  -  3.5 Fiber Grams/Serving

1 medium Tomato  -  1.0 Fiber Grams/Serving

1 medium Zucchini  -  0.1 Fiber Grams/Serving




1 slice French bread  -  1.5 Fiber Grams/Serving

1 slice Rye bread  -  1.9 Fiber Grams/Serving

1 slice White bread  -  0.7 Fiber Grams/Serving

1 slice Whole-wheat bread  -  1.9 Fiber Grams/Serving

1 cup Wheat-bran cereal  -  7.4 Fiber Grams/Serving

1 cup Cornflakes  -  0.9 Fiber Grams/Serving

1 cup Oat bran (dry)  -  5.7 Fiber Grams/Serving

1 cup Oatmeal  -  4.8 Fiber Grams/Serving

1 cup Shredded wheat  -  6.1 Fiber Grams/Serving

1/2 cup Brown rice  -  1.25 Fiber Grams/Serving

1/2 cup White rice  -  0.3 Fiber Grams/Serving

2 ounces Pasta  -  1.8 Fiber Grams/Serving

1/2 cup Peanuts  -  9.1 Fiber Grams/Serving

Go Fish! People who consumed more DHA, an omega-3 fatty acid in some cold water fish, were up to 30 percent less likely to have gum disease than those who didn't get DHA, researchers from Harvard University say. Omega-3s decrease gum inflammation. To safeguard your smile, enjoy a mackerel or wild salmon twice a week.

Big Dipper Use a tablespoon of mayo or protein-packed hummus in egg or tuna salad. Both make a delicous and almost no-carb dressing!

Pour Perks The latest buzz on coffee and tea: A falf cup of either a day can slash your risk for glioma, a type of brain cancer, by up to 34 percent, research at Brown University finds. The brews' caffeine and antioxidants may prevent tumor growth, so fuel up. Here are other teas that have proven their weight in gold to help slim yours down...

Best Teas Bilberry will balance sugar levels and reduce cravings. Oolong reduces cholesterol and assists in fat-burning. Hibiscus reduces absortion of fats. Star Anise is an antimicrobial and promotes digestive health and decreases water weight. Green tea contains ECGC, which maintains metabolic health helping you burn calories. Rose is the Mother of all teas!

She is packed with vitamins, has more antioxidents than green tea, prevents constipastion and helps clear toxins from your system. Pu-erh fermented and imported from Eastern China, literally shrinks fat cells in your body!

You can eat the highest quality foods on the planet, but if your digestion is weak and you don’t absorb many of the nutrients in your food, you won’t receive their full benefits. Strengthening your digestion is a key step in good health. I've outlined 10 simple steps you can take to enhance digestion and promote nutrient absorption. offering a helpful blend of ancient Eastern wisdom and modern Western science.


1. Consume cooked foods instead of cold or raw foods. 

Eastern medicine explains food must be “burned” in the “fire” of digestion. Cold and raw foods must be “heated up” more than cooked foods and as such they dampen and weaken the fire of digestion. If you have a weak digestion you should eat little or no raw or cold food and drink. Choose cooked vegetables and fruits over raw produce, and use hot soups, casseroles, or grain and bean dishes in place of sandwiches or snack-type meals. These do not need to be piping hot, just warmer than room temperature if possible. Avoid cooling the “fire” with cold drinks or ice water during meals. Digestion is science, and your body can be completely controlled and managed by you!


2. Chew your food well and eat at a moderate pace.

Try to chew each mouthful around 30 times, breaking the food into small particles and allowing your saliva enzymes to begin breaking down your food easily. Hint: if you put your fork down between each mouthful and completely swallow one bite before taking another, you'll slow your process of eating and speed up your digestion. It takes twenty minutes for your brain to "feel" full once you begin eating. Most of us when speed eating can wolf down three times what we actually need to eat in that amount of time.


3. Eat in a peaceful and relaxed environment.

You will feel better and your digestion reacts in being calm and coordinated in doing its job when you eat in a quiet, peaceful environment. Avoid watching television, reading, working, or being distracted by others when you eat.


4. Eat simply.

Mixing many different types of foods taxes the digestive system. Experiment with simple meals of just two or three different foods.


5. Eat fruit between meals, not with meals unless it's watermelon, and lean towards cooked fruit.

Raw fruit dampens the digestive fire, especially during the winter when we are already cold. Persons with weak digestion might find that eating raw fruit with meals causes intestinal gas and bloating. Cooked fruit is a fine dessert, and you can still use raw fruit for snacks — but know that even as an occasional snack, fruit might be a problem if your digestive fire is smoldering rather than blazing.


6. Drink hot water and hot herbal teas, particularly those that promote digestion.

Hot water is an excellent way to detoxify the body and build digestive strength. Simmering a few slices of ginger root in boiling water makes a ginger root tea that stimulates digestion. Ginger in food has the same effect, as does candied ginger root eaten after meals. Other herbs that promote good digestion and make excellent herbal teas are chamomile, peppermint, and cinnamon. Valerian root also settles the stomach. Eating a bowl full of cubed celery and watermelon (1 cup each) with your meal acts as a diuretic. You'll help your body release any unneeded and unwated excess water within. Contrary to popular belief, your body does NOT retain water you drink. The water released in diuretic exercise is liquid your body retains from inflamation in organs and tissue created as it fights to heal any imbalances it senses. A healthy digestion system translates to a healthy body.


7. Eat freshly cooked foods.

Freshly cooked foods are the most nourishing and are free of molds or staleness. It’s better to eat a simple, freshly cooked meal than a complicated one made of leftovers.


8. Avoid overeating.

Excessive intake of food greatly burdens the entire digestive system. Ancient Ayurvedic medicine recommends consuming the amount of food that will fit into two cupped hands at any meal. Practice moving away from the table while you are still a bit hungry. DRINK YOUR 20 OUNCES OF WATER!!! If your still hungry and twenty minutes have passed, you're dehydrated. Your body is talking to's thirsty!


9. Sit still and relax a few minutes after eating.

Digestion is an amazing process — it turns raspberries and tofu into blood and tissue cells. Resting a few minutes after eating gets this very complicated process off to a good start by allowing your body’s resources to focus fully on the digestive engine.


10. Visualize food as it enters your body and spiritually manage your health.

Your thoughts and how you feel about your food will manifest what it does in and to your body. Enjoy and savor each bite, think in gratitude what you consume and feel the healing properties as it nourishes your body!


Don't necessarily count calories but be AWARE of your caloric reduction achieved as you work out. As an example; ten minutes on the treadmill at 75 rpm burns 15 calories. Continually perform equations to remain steadfast and stay the course of your new chosen lifestyle! That candy bar or manilo cookie takes on a different look when you realize that is 45 additional minutes on the treadmill to cancel out what you just ate!


Make sure your realistically seeing your mind/body/spirit lifestyle for what it is. It's sustainable manageability. When your emotionally stress free and content within, your desire to orally satisfy your "emotional appetite" with food, disappears. Throughout the day when you "need" to snack and including eating meals, do not deny yourself and avoid bingeing by SUPPLEMENTING!


Switch out the chip dip you'd have with those veggies while watching TV with "Dannon Light and Fit Carb and Sugar Control" yogurt (only 3 carbs) and mix it with fresh salsa or zingy spices such as curry powder or horseradish! 


It's better to eat several times a day boosting your metabolism and eat fresh vegetables, cheese and hard-boiled eggs! Substituting not denying your cravings is the key to a healthy body, which leads to a heathy mind (fatigue free) which leads to a healthy spirit!


Because you're eating right, your cravings will diminish significantly! If you indulge a little in portion sizes but stay steadfast in eating healthy, you'll continue to see the "results" in body transformation you're desiring!


Cook more meals at home!


To make home-cooking easier and faster, master one-pan meals where you can cook everything together without it being a casserole such as sautéed mushrooms, soy patties and green beans, carrots or diced cabbage. You can season the mushrooms differently from your other veggie to add variety to your taste buds. Serve with a green salad and you'll be admired for your cooking savvy.

Easy Exercises To Get In Shape Fast 


Are you frustrated with the fat around your core? Want to burn it away and have a defined stomach that gets noticed? This workout focuses on developing core strength, endurance, and stability while helping you burn excess fat for a mode defined mid-section. A strong core also means better posture and fewer chances of having back pain.




* Drink at least 8 ounces of water 10-15 minutes before your workout. This will hydrate your muscular system as it uses water to flex and contract. Have water handy to sip as you progress through your work out routine to avoid dehydration.

** For advanced enthusiasts, you can hold 5 to 10 lb hand weights in each hand as you exercise in those marked in GREEN.



Complete the included Warm-up & Dynamic Stretches before beginning the workout in order to raise your heart rate, prepare your muscles and joints for the exercises to follow and prevent injury.


If you are a beginner, complete the recommended sets and repetitions, taking a 60 to 90-second break between exercises. Perform the workout 2 to 3 times per week.


If you are more advanced, increase the sets to 4 to 6, keeping the repetitions the same. For an added challenge and an intense caloric burn, complete the workout as a circuit performing each exercise one after another with no break until the entire circuit is complete. Take a break between 1 to 3 minutes then begin the next set.


Follow each workout with the included Post-Workout Stretches to kick start recovery, maximize results and help prevent injury.


  • Burpees / Squat Thrust

  • Crunches

  • Hindu / Judo Push-up / Dive Bombers

  • Mountain Climbers / Alternating Knee-ins

  • Jump Squat

  • Lying Leg Raise / Lift

  • Windshield Wipers

  • Superman / Extended Arms & Legs Lift

  • Leg Pull-In Knee-up

  • Side Plank

  • Inchworm / Walk Out

  • Plank