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Want to eat like me? Try this 7 day meal plan.

Want to eat like me? Try this 7 day meal plan.

May clients always ask me what I eat for breakfast, lunch and dinner so today I'm going to share a 7 day meal plan based on exact foods I eat throughout the week.      Want to eat like me for a week? Give it a try and let me know how you feel.      A few things I need to mention before I get to the meal plan:     1. The pictures you see below are actual pictures of my plate, where the portions are for my body weight, height and gender, and for my goal which is maintenance.    2. Vast majority of fat in my meals comes from fat already present in the foods I eat (whole milk dairy, whole eggs, chicken, salmon, beef, guacamole, nuts, etc.). When I cook my eggs I use a dry pan
Is this zero calorie food ruining our health?

Is this zero calorie food ruining our health?

  Salt salt salt... It certainly went through a lot in the history of the world. In ancient times salt was a highly prized commodity with an exchange rate equal to gold. In today's world however, it is one of the cheapest condiments, and one that we certainly overuse. Today's post will dig into one of salt's main components: sodium.    Sodium is an electrolyte absolutely necessary for human survival. Our bodies need it to maintain the right balance of fluids, transmit nerve impulses, and contract and relax muscles.   The average American consumes more than twice the recommended amount of 2/3 tsp of sodium per day. In excess that can become toxic. High sodium intake puts us at risk of coronar
Blast bloat now with these 6 superfoods

Blast bloat now with these 6 superfoods

Even though the holidays are a few weeks behind us, you may still be experiencing the side effects of all the celebrations including feeling heavy, bloated and stuffed.  These 6 simple, delicious, inexpensive and easily accessible superfoods will help you bounce back and feel better right away.  Ok, so what are those debloating superstars?    Parsley Parsley is one of the best foods to help support and detoxify the liver. Compounds in parsley can help kill some bad bacteria and cause the liver to secrete bile, which is the key player in breaking down fat.    Add freshly chopped parsley to smoothies, soups, salads, sauces, dips, dressings and sprinkle on food before serving. 
You are no longer relevant

You are no longer relevant

A short time ago I was driving across town and thinking about my kids. They are all grown up now and have moved away. Their lives are in full swing with jobs, babies and the obligations that are a natural result of living. I was thinking about how much I miss them and yet how lucky we were that the kids were leading happy successful lives, each in their own way. The sadness I felt at that moment reduced me to tears. Life is funny, isn’t it? I can vividly remember those days when my husband and I were in the middle of raising our kids and juggling careers. Even a few moments of peace and quiet were dreamed of and coveted. How often I found myself wishing if I could only have a day to myself
3 vitamins your body craves

3 vitamins your body craves

These 3 key micronutrients are crucial for your immune & nervous system function, sleep, bone health and more. Most importantly, they can be found in some of your favorite foods, and easily added to your diet.    B vitamins  Why are they important?  B vitamins are responsible for increasing your brain power and protecting your heart. B12 helps your body convert food into energy, and you need it to make the insulation that covers your nerves and helps neurons in the brain communicate with one another. B vitamins are crucial for anybody with neurodegenerative disease such as Alzheimers.    Where to get them?  Vegetarians and vegans are often deficient in B vitamins (especi
How to eat at least 100 g of protein per day?

How to eat at least 100 g of protein per day?

Insufficient protein intake is something I see very often in my clients who work out 4-5 hours per week, especially women in their 40's and 50's.  It is also one of the main reasons why they often don't see results while working out more than ever before.  As we age our energy requirement decreases, however protein requirement increases. It is very important to get at least 100 g of protein per day (if you weight at least 120 lbs) when you strength train at least 3 hours per week (especially on those workout days) or if you are over 60 years old.  From my experience, 100 g can be quite overwhelming at first, especially once you find out that nuts, beans or grains such as quinoa are not re
What happens when you cut out added sugar for a week?

What happens when you cut out added sugar for a week?

  Let me tell you about my latest dietary experiment. A good friend of mine approached me to be her support buddy - she wanted to challenge herself and try to cut out all soda and candy consumption for a week. I accepted her invitation and said that on my end, I will cut out all added sugar during that time.  So here's a recap of what happened.    My challenge: no added sugar (including zero calorie sweeteners) for a week My average added sugar intake before the challenge: nightly chocolate (1-2 oz), protein bars (1-2 a week), protein shakes  (2-3 a week), desserts at parties (1-2 a month), ice cream (1-2 a week).    This is what happened when I cut out sugar for a week:    Fi
Immune boosting "fire" water

Immune boosting "fire" water

It all starts with the all mighty apple cider vinegar - raw, organic, unpasteurized, unfiltered and unheated kind (like Bragg's). Raw vinegar contains the “mother of vinegar”, i.e. strands of proteins, enzymes and bacteria that give the product a murky appearance. Most people believe that the "mother" is responsible for most of its health benefits, so buy it raw, unfiltered and unpasteurized.    Wide variety of research has proved numerous health benefits of consuming apple cider vinegar such as:  supporting immune system function; having antimicrobial and antibacterial properties; improving insulin sensitivity and helping with blood sugar response after meals; helping control
How to eat more veggies at every meal?

How to eat more veggies at every meal?

While there are number of various, often confusing & opposing diets (high carb, low carb, high fat, low fat) the one thing that all of those diets agree on is vegetable intake.   Veggies are absolutely crucial for healthy weight, hormonal balance, mood, energy levels, sleep, sex drive, blood lipids, glucose levels, heart & brain health, immune system, inflammation levels and so much more.    While many of you may say that you have no health complaints thus no reason to start eating veggies now, I will tell you that those seasonal colds, joint aches and pains, moodiness, fatigue & tiredness all go away once you up your intake.    Health organizations recommend consuming at l
I fasted for 22 hours and this is what happened

I fasted for 22 hours and this is what happened

  Intermittent fasting has been known to humans (and animals) since the beginning of time. Religious fasting in particular has been practiced in numerous religions across various cultures for centuries.    Nowadays, intermittent fasting has been gaining popularity in the health and weight loss circles, with multiple studies showing benefits that extend far beyond weight loss, such as improvement in insulin sensitivity, lipid levels, cellular regeneration and overall longevity.    I was exposed to religious fasting for the first time as a kid during Christmas. I'm not sure if my parents just made it up but basically we were suppose to fast from dusk on 12/23 to dusk on
My weekly dinner meal plan + grocery list

My weekly dinner meal plan + grocery list

Many of my clients struggle with meal planning & prepping so today I wanted to share with you my weekly dinner menu & grocery list (for two people).  My dinner menu is very simple. It's basically meat/fish/poultry with veggies. They are not the master chef kind of dishes but everything below is nutritious, delicious, filling and easy to make.  The meals are also high in protein, low in carbs, gluten and dairy free. Every dish here is also going to be under 500 calories but only if you use oils sparingly (which I highly recommend).  Both my husband and I don't eat starchy carbs at dinner but if you usually do, by all means add some complex carbs to your dinners such as sweet potato
How much water you should drink and why it’s that important?

How much water you should drink and why it’s that important?

If you are one of my clients, you've heard it a 1000 times: drinking enough water is one of the most important things you can do to improve your overall health, but also your weight loss (if that's the goal). But do you know why is it so important and why I keep preaching about it?  Let's explore some facts about water:  We are water! Water makes up nearly 60% of total bodyweight which means that a 100 lb woman actually carries 60 lb of water. Additionally, the more muscle you have, the more water, so keep up with that strength training.  Water is vital for absorbing and transporting nutrients, filtering waste from the blood, and cleansing the colon. Water is also what your liv
Latest Articles
Want to eat like me? Try this 7 day meal plan.

Want to eat like me? Try this 7 day meal plan.

May clients always ask me what I eat for breakfast, lunch and dinner so today I'm going to share a 7 day meal plan based on exact foods I eat throughout the week.      Want to eat like me for a week? Give it a try and let me know how you feel.      A few things I need to mention before I get to the meal plan:     1. The pictures you see below are actual pictures of my plate, where the portions are for my body weight, height and gender, and for my goal which is maintenance.    2. Vast majority of fat in my meals comes from fat already present in the foods I eat (whole milk dairy, whole eggs, chicken, salmon, beef, guacamole, nuts, etc.). When I cook my eggs I use a dry pan
Becoming Attuned

Becoming Attuned

All systems in our body are in sync with each other.  In our ideal natural state, everything runs as it should and our health operates at an optimal level. Unfortunately, as we grow and become a part of the outside world, many factors begin to disrupt this delicate balance, causing a variety of issues for us.  Some are of a milder nature and go virtually undetected.  Others are more extreme, and can lead to illness and disease. One powerful method we can adopt to combat this problem is the art of attunement - learning to become intimately familiar with our body’s own unique signals.  Each person’s body speaks to them; it is simply a matter of starting to listen.   An incredibly important are
You've Changed!

You've Changed!

There is nothing more deadly than to be told by an old friend that you have changed! It is often said with a subtle hint of despair in their voice or with a look of outright disgust. Hearing those words spoken by a dear friend can leave you reeling, and heart broken. But what if it is a good thing? Change is hard enough but when YOU change who you are, well that is a totally different ballgame. Women in particular find it scary to change. They fret about losing dear friends, afraid that they will never make new ones. We forget that at one time, our old friends were once new friends. If you have decided to journey inward to try and find your own authencity, then emotional change will be inevi
IF you could BOOST antioxidant activity would you want to know?

IF you could BOOST antioxidant activity would you want to know?

What if...You could boost antioxidant enzyme efficiency by over 500%? *** When you replenish your body with a redox supplement, you are not only ***RECHARGING*** your cellular communication network, you are also ***RESTORING*** your natural antioxidant activity and vitality, thereby further ***PROMOTING*** your body’s ability to heal, regenerate and be whole again. Want to know MORE about how redox molecules can help you? Reach out and join one of live webinars where you can learn and ask questions to better educate yourself on how these can help you as well as the clients/patients you're seeing. 
Redox Molecules CAN help you stay in balance!

Redox Molecules CAN help you stay in balance!

Homeostasis is the condition in which things appear to be stable or to maintain a relative balance. Homeostasis can feel like health, when you are not in too much pain or distress, but ask yourself this: ~ How am I really doing? ~ How much energy do I have as compared to when I was younger? ~ How quickly do I heal from injury or recover from physical exertion? ~ How is my digestion? ~ My sleep? ~ My stamina? ~ How is my ability to focus and concentrate? ~ How are my joints? ~ How is my skin? ~ Do I have any unresolved allergies or immune issues?~ How is my physical condition being reflected in my mood and mental outlook? ~ Am I really as healthy as I would like to be? When most of us take a

Anger Management – How To Treat

Anger Management – How To Treat   Anger is one of indications that your liver is not healthy.Your body's ability to heal is greater than anyone has permitted you to believe.Difficulties on anger management is easily treated by KOSA Acupuncture.     Learn more: https://saahm.net/anger-management-how-to-treat/
What if you had a way to combat free radicals in a NON TOXIC way?

What if you had a way to combat free radicals in a NON TOXIC way?

Free Radicals are atoms in our body that are chemically unstable having an unpaired electron making them highly reactive. Typically they are unstable oxygen molecules that steal an electron from a nearby stable molecule. This process of stealing is called “Oxidation”. Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur. Of particular importance is that free radical damage accumulates with age. What if you could increase the efficiency of some of our body’s most important native antioxidants inside living cells – such as glutathione peroxidase and superoxide dismutase (SOD) — more than 500%? W
Reverse/Slow Down the aging process - now it's possible!

Reverse/Slow Down the aging process - now it's possible!

We live and die at the cellular level. Our bodies are programmed for health; programmed to protect, repair, and replace our cells. But our bodies' ability to do that diminishes over time. We have a word for that: Aging.The key to protecting, repairing, and replacing cells is a specialized set of molecules: Redox Signaling molecules. Your own body makes them, every minute of every day. But as we get older, our bodies get less efficient at the process. In fact, while very young children operate at nearly 100% efficiency in what scientists call “the healing response,” a 70 year-old is operating at only 10% efficiency.That’s aging, right there. Reduction in efficiency in the healing response.The

Do you even need conventional cancer treatments? Magnetic Therapy/BEMER

By Lee Euler / May 10, 2017     by Andrew Scholberg (This is the second of two articles reporting on the 2017 Annie Appleseed cancer conference in West Palm Beach, Florida) Dr. Michael Schachter, M.D., of New York, was the keynote speaker at this year’s Annie Appleseed cancer conference. He’s one of America’s most outstanding cancer doctors. Dr. Schachter expressed concern that integrative cancer doctors – those who combine alternatives with mainstream medicine – too often accept chemo and radiation as a “given” and use alternative treatments only to supplement the conventional treatments. Dr. Schachter believes it makes more sense to use non-toxic methods first and only use con

ADHD Testimonial, DO – Treatment 5, Day 10

A 16 years old boy shares his amazing self-healing journey with you. Your body's ability to heal is greater than anyone has permitted you to believe. Learn more about ADHD: ADHD Testimonial, DO – Treatment 5, Day 10
WHAT ARE YOU DOING TODAY TO TAKE CONTROL OF YOUR HEALTH?

WHAT ARE YOU DOING TODAY TO TAKE CONTROL OF YOUR HEALTH?

Chronic diseases and conditions—such as heart disease, stroke, cancer, type 2 diabetes, obesity, and arthritis—are among the most common, costly, and preventable of all health problems.Obesity, hypertension, and elevated blood lipids are REDOX mediated issues that respond to foundational lifestyle changes and supplementation of REDOX signaling molecules.***For more information visit and to checkout this amazing new technology visit  https://risalynch.myasealive.com/

Cortisol and Redox Molecules

*Cortisol is critical to our survival: without it we die. It is cortisol that regulates the metabolism in each cell; altering blood sugar levels, blood pressure levels and acting as an anti-inflammatory compound. **When the body is subjected to continual stress, the body is in perpetual 'fight or flight response' causing the adrenals to continue pumping out cortisol until they become exhausted and unable to keep up supply. ‼️Redox imbalance is at the heart of an insufficient ability to handle stress. When too many cells lose electron balance, it results in oxidative stress that makes the body vulnerable to damage and illness. **Having an appropriate number of redox molecules gives the body