coconut water

~ The healthy alternative to sports drinks ~

100% natural, 5 essential electrolytes,  670 mg potassium  49% more than one whole banana  {450 mg}

~ 60 calories ~

Assures rapid hydration and replenishment ~  Zero fat~ Zero cholesterol ~  Zero sugar added.

~  My favorite is  ZICO coconut water  ~

Don’t Skip Breakfast

Studies show that people who skip breakfast are 40% more likely to be overweight than those who eat something within 90 minute of waking up. Stick to something balanced in protein and complex carb’s, such as eggs with whole grain  bread  {Ezekiel cinnamon raisin bread from Trader Joe”s or HEB,  protein Shake {Vegan Sport Protein, HEB } My Green Drink, Oatmeal with 1 Tablespoon almond butter,  Slice of Ezekiel toast with 1 Tablespoon  almond butter { Quick and out the door}   Fuel your Body!

NO Soda’s

Carbonated beverages {anything with little bubbles} are a source of air in the belly ~

and that extends your abdomen. And all that sugar 9 tablespoon in one coke!  Stick to water, a well~hydrated body is a thin body!

You can add to your water  ~ Flavor  Stevia  Drops, {Whole Foods or Central market }

From Lemon to Root Beer

Valencia Orange is my favorite …

Or Fresh Oranges, mint, cucumber ~

Things to Avoid

Anything that contains :

Corn Syrup ~ High Fructose ~ Aspartame ~ Sweet and low ~ Hydrogenated oil ~

Fried foods ~  Fast foods ~   Process foods ~ Junk foods ~

Healthy Alternatives ~  Honey ~ Raw Sugar ~ Stevia ~  Olive oil,

Organic Coconut Oil  { Trader Joe”s or Whole Foods or Central Market }

Lesa”s Tips for Looking great

” If you take care of yourself, you’ll feel empowered.”

* Her a trick for soft skin: Coconut oil. It’s a good body moisturizer because it’s antimicrobial and antifungal.”

* Once a week i do a hydrating Greek yogurt face mask.

” Honey is hydrating and packs lots of antioxidants, while the yogurt will wake up dull dry skin and give a glow”

2 tsp organic Greek yogurt

2 tsp organic honey

1 tsp sweet almond oil

Combine all ingredients into a paste. Apply a generous to face and leave on for 10 minutes, then since with warm water.

Look and feel younger!!!

7 Rules to Good Eating Habits

1~ You get about 1500 to 1600 calories a day

2~ Eat often- every 3 to 4 hours

3~ Down at least 80 grams of protein a day

4~ Eat 25 grams of fiber per day

5~ Cut out sugar

6~ Eat Whole Grains only

7~ Drinking~ Moderation

Top Ten mistakes people make in the gym~

10.  Consuming energy bars and sports drinks during moderate workouts

9.  Jerking while lifting weights

8.  Not exercising intensely enough

7.  Leaning heavily on the stairstepper

6.  Not drinking enough water

5.  Exercising too intensely

4.  Not cooling down after any type of workout

3.  Not warming  up prior to aerobic activity

2.  Lifting too much weight

1.  NOT STRETCHING ENOUGH …….

Healthy snake on the Go ~

Healthy alternative to potato chips…

Roasted Seaweed Snacks.

Two flavors, Regular and Wasabi.

Power packed with Vitamin C.

Only 30 calories { Trader Joe’s }

I love to roll turkey or chicken in mine.

Enjoy!