Summer Dishes Morning Till Night

I’m a sucker for citrus fruits. Luckily they are available most of the year. Citrus brightens up good food and good conversation. Rather than cook the same old recipes, why not add some citrus twists to your dishes and give your guests something to fall in love with?  Let’s take a look at a few classics that are getting a real boost with a little citrus.

Citrus Infused Tea

What an incredible way to wake up!  Start a big pot of water boiling, then shut the burner off and add four green tea bags.  Of course, that’s good, but why stop there.  Add a thinly sliced lemon to the water and allow the tea to steep for four or five minutes, then serve hot by pouring into large mugs.  Sweeten if desired, then enjoy. The lemon adds even more nutritional value to your green tea, along with a real zing! You may even want to nibble on a few hot lemon slices.

Lemon Cottage Cheese Pancakes

Instead of your typical pancake mix, why not try a melt-in-your-mouth combo that is sure to start your morning off right? By substituting cottage cheese, lemon juice, and lemon zest in place of some of the liquid in the pancake recipe, you get a slightly sweet and fluffy pancake with a tangy hit of citrus. Trust me your family will love!

Grilled Summer Vegetables with Citrus Splash Dressing

The grill? Yes, even the grill. Not only can you grill citrus, you can coat your summer veggies with dressing using the same marinade you soaked them in. Fresh squeezed orange, orange zest, lime juice, lime zest, and a bit of honey make a great glaze for grilled vegetables.  Add a little chopped fresh basil or other herbs on top of your vegetables on the grill and you just became the new executive chef of your own backyard. Try serving these tangy, tasty veggies on top of a bed of crispy mixed lettuce for a filling lunch or light dinner.

Lemon Basil Chicken Stir-fry

Want to take your stir-fry dinners to another level? Try adding some finely chopped basil, lemon juice, and lemon zest to your pan before you begin to add your vegetables. The basil and zest will infuse the oils with flavor and coat the chicken as you begin cooking it. Once the chicken is cooked, the vegetables will soak up the remaining flavor bits in the pan when it is deglazed with added broth or wine. Whenever you stir fry, think beyond the ingredients and consider all the flavors, including citrus flavors, to brighten your dish.

Citrus Honey Ginger Pops

This cool treat is definitely tasty and something to help cool off after a long day of play, making it a perfect dessert, too. These pops are easy to make and are a billion times healthier than the ones you buy from the store. Use different types of citrus to give the pops a variety of flavors. Of course you’ll want to try orange, but also give grapefruit and lime a try. Just mix your favorite citrus juice and zest with honey and a small amount of grated ginger. The great thing is, this recipe is made to be tweaked. Mix and match your citrus to find new and exciting flavors.

From breakfast to lunch to dinner to dessert, citrus adds ‘zing!’ to your meals. There are so many places you can add fresh, flavorful, and healthy citrus to each meal of the day. The next time you’re shopping, bring home citrus fruits!  Then put it to work in your kitchen to brighten up your meals, and your life!


5 Things You Should Look For In MultiVitamin

Choosing a quality multivitamin is easier with a few guidelines

Choosing a multivitamin-mineral supplement can be puzzling. Conflicting messages abound in the marketplace, especially on the Internet. And, as expected, the confusion is not helped by reports from the media that tend to overemphasize observational studies that confirm bias against supplementation. The reality is that the quality of multivitamin-mineral supplements ranges widely.

The highest quality dietary supplements are those designed according to current science and technologies—they use the most stable and efficacious forms of vitamins and minerals, have optimal solubility rates, are third-party tested for potency and shelf life, and provide optimal vitamin-and-mineral dosages that are divided over the course of the day for best absorption.

On the other end of the quality spectrum are the popular “one-a-day” supplements, which claim to provide all that the body needs in a single tablet; they may provide adequate amounts of many nutrients, but severely neglect others. Other supplements use synthetic vitamins when science demonstrates the body’s preference for the natural forms. Finally, some supplement companies claim higher absorption or bioavailability because their nutrients come directly from, or are paired with, “whole foods”; such claims are misleading because they are not presented with data. These vitamins do not actually come from whole foods, but are simply combined with botanicals that may even inhibit absorption.

Far be it for all marketers to paint a clear picture of the science, or for the media to do a little homework before lumping all dietary supplements in the same category of low quality and worthless. The fact is though, that there have been well-designed studies showing clear benefits from taking supplements in forms appropriate and in dosages that assist in meeting dietary recommendations for optimal health. If this weren’t true, or if multivitamins were somehow “dangerous”, then why do most medical doctors continue prescribing prenatal multivitamins to women who are expecting?

A proper review and critique of multivitamin-mineral supplements should be based on how well it reflects positions of scientific consensus on dosage, forms, and delivery. A few of the things to look for in a supplement are these:

  • QualityAccording to a recent Consumer Labs report, one in three supplements either contained fewer nutrients than promised on the label, provided far more nutrients than claimed, had incorrect labeling of ingredients, or simply failed to disintegrate in the allotted time for proper absorption. If uncertain about whether or not a supplement really provides what it claims to, it’s probably a supplement to avoid. Take a multivitamin-mineral only if it comes from a reputable company that tests label claims through an independent laboratory.
  • Efficacy – It’s well-known that some forms of vitamins or minerals are more stable, or more bioavailable, than others. For example, natural vitamin D3 exhibits greater retention in the body compared to synthetic vitamin D2 (1). Likewise, vitamin E in its natural form of d-alpha tocopherol provides greater activity than its synthetic mixture counterpart, dl-alpha tocopherol, which contains only a small percentage of the natural form (2). Another example is vitamin B12 as cyanocobalamin, which is more stable than other forms of vitamin B12, thus allowing for greater shelf life.
  • Optimal dosages Multivitamin-mineral supplement makers will often add a mineral such as calcium or an antioxidant such as coenzyme Q10 (CoQ10) to help it sell better in the marketplace, but not in high enough doses to really strengthen bones or support the heart. Such supplements should be avoided in favor of others that actually supply enough of each nutrient to truly be effective. Similarly, should a supplement contain omega-3 fatty acids, it should contain a high enough concentration of both DHA and EPA for heart health. In short, dosages should reflect the latest that science has to offer as recommendations for health and longevity.
  • Solubility – Have you heard of “bed pan bullets”? That’s what doctors used to call tableted multivitamin pills that passed through the body unabsorbed. Science has come a long way to provide technologies for better solubility, but there still are a few multivitamins on the market that don’t disintegrate appropriately enough to be absorbed properly. The standard for a quality multivitamin-mineral tablet is to disintegrate within 60 minutes or less in an acidic solution mimicking the environment in the stomach—even better is if it can disintegrate easily in plain water or rice vinegar.
  • Absorption and bioavailability – Companies make misleading claims when they market their supplements as more highly absorbed or bioavailable because they are from, or combined with, “whole food” or “vegetable components.” For one thing, the source of their vitamins is really not different than anyone else’s, which is obtained through yeast fermentation. The “whole-food” source supplements also seldom meet label claims or stability for shelf life. In addition, they don’t account for anti-nutrient components; for example, a supplement containing leafy green vegetables such as spinach may also contain anti-nutrient compounds called oxalates that inhibit absorption of other minerals in the supplement through chelation (that’s not to say people should avoid eating spinach, but that improved absorption and bioavailability from a spinach supplement is false) (3). There are also supplements on the market (obviously not designed by nutritionists familiar with the science) that completely disregard well-known absorption problems when dosages of minerals such as calcium are too high, or when mineral competitiveness occurs between iron, calcium, zinc, and copper (3 & 4). A quality supplement will use forms of minerals without absorption-inhibiting anti-nutrients and have an appropriate amount of minerals in each tablet to be taken in divided doses over the course of the day.

Before ever venturing out to choose a multivitamin-mineral, each of the five points presented above should be considered by those looking to achieve the greatest value from their supplements. All things considered, my choice for a great vitamin is the Ageless Essentials Daily Pack, which comes in convenient A.M. and P.M. packets. Over the course of the day, the pack provides optimal dosages of essential vitamins and minerals such as vitamin D3 (2000 IU), calcium (800 mg for men, 900 mg for women), vitamin E as mixed tocopherols and d-alpha tocopheryl succinate (90 IU), and vitamin K2 (80 mcg).

The pack also includes a potent combination of bioactive compounds that support optimal health and longevity. These include patented, lipid-soluble CoQ10 (100 mg) backed by studies showing eight times greater bioavailability, maximum concentrations of ultra-purified DHAand EPA omega-3 fatty acids (600 mg EPA, 440 mg DHA), trans-resveratrol (250 mg), and more.


Food and Nutrition Board. Institute of Medicine. Dietary Reference intakes. Washington, DC: National Academy Press, 2000, pp. 186-283.
Heaney R et al. Vitamin D3 is More Potent Than Vitamin D2 in Humans. J Clin Endocrin & Metab. 2011;96(3):E477 doi: 10.1210/jc.2010-2230
Gropper SS, Smith JL, Groff JL. Advanced Nutrition and Human Metabolism. Belmont, CA: Thomson Wadsworth, 2009.
Hoffman H et al. Zinc-induced copper deficiency. Gastroenterology 1988; 94:508-12.


A Master Was Once A Disaster

Last weekend I went to a great event where the speaker keep saying the over an over again “A master was once a disaster including me”. Most of you have been reading this newsletter for a while, but not sure if you guys know that I too have struggled!

12 years ago, I was 30 pound heavier and barely working out because my 50+ hour a week job and travel schedule didn’t allow much time for anything other than work. No one reading this can identify with that right? I finally said enough is enough I was done with my work driving my life I started to take back bits of my life it started with working out in the AM so that I would at least do something for myself before the day got away from me. When I was laid off, it was a relief. I told myself that my former life couldn’t ever happen again.

Now fast forward — August 2011
I have been living a healthy lifestyle for many years. I typically workout 5-6 days/week, have a strict bed time, I cook my meals once a week and always have food with me. I have to say to you the I thought I felt great! About 9 months ago, I was introduced to new product line, by my friend and mentor Cathy. I started using these products and let me tell you I now sleep through the night, I wake up feeling refreshed before my alarm goes off (I get up most days at 5:30am) and I now power through my workouts. After using these products I now what feeling great really means.

What’s your story?? If you could change anything about your health/wealth in the next 30 days what would it be? leave me some comments below, I’d love to hear about it.


It’s Now O’Clock!

Six months ago we are all hyped up about the New Year’s resolutions that we made and here we are 5 months later with little to nothing to show for our efforts. Okay maybe you really tried, but when you didn’t see results IMMEDIATELY you gave up!  I believe you’ve got three choices:

  • give up
  • give in
  • give it all you got

Now after reading this you are ready to give it all got! Here’s how to make it happen.

  • Eat More Often! Eating more frequently helps keep your blood sugar levels even. It balances your energy. You won’t feel that incredible hunger or struggle with cravings if your body has a consistent supply of nutrition and energy. Starving yourself will only encourage your body to store more fat not less.
  • Lift weights! Many of kill yourself with hours of endless cardio. Get off the machines and get into the weight room. I want you to think about weight lifting like this — Cardio is like a gas stove. You turn the pilot on it gets hot IMMEDIATELY you turn off the pilot and it get cool immediately. Now turn on an electric stove, it takes a little bit to heat up but will still glow for quite a bit of time post workout. Think of those 2 stove scenarios as your metabolism. Trust me you may sweat it out on the treadmill, but I want the post workout burn!
  • Track your food. When you write down EVERYTHING that you put in your mouth. It holds you accountable. You can look back at your day and see how great things went or learn where your food pitfalls lie. With today’s technology there are ways to track online or track on your smart phone. Now it is important to make sure your 5-6 smaller meals are healthy meals. That means fruits, veggies, lean protein, healthy fats and fiber – not snack cakes or potato chips!
  • Want to lose some xtra body fat this summer? You must BURN more calories than you take it.
  • 80/20 Rule — Most folks think to live a healthy lifestyle you must live a life of DEPRIVATION! Not at all I want you to think about healthy living like this. If 80% of your meals are clean then you can enjoy 20% off plan. Now that’s something you can live with!

So what’s it going to be? Are you ready to take it to the next level?? I’m here to help, shoot me an email to get started.