Posted by: Jaena | March 5, 2015


Here are a few more healthy food choice comparisons which may or may not surprise you.

  • Quinoa vs. Brown Rice-quinoa provides more protein, fiber, potassium, magnesium, zinc, folate and energy boosting iron than brown rice. “A University of North Carolina, Chapel Hill, study found that higher intakes of folate can help in the battle against hypertension.” (Xun et al. 2012). Quinoa contains amino acids which make it a valuable protein source for building muscle. Quinoa also cooks faster than brown rice.
  • Kidney Beans vs. Black Beans-kidney beans provide 75% more dietary fiber than black beans. A diet high in fiber is more likely to ward off chronic illnesses such as cardiovascular disease. Kidney beans also have twice as much iron which can help boost performance in female exercisers.
  • Greek Yogurt vs. Regular Yogurt-Greek yogurt provides twice as much protein as regular yogurt. Greek yogurt contains beneficial bacteria which is important for better gut health. Although Greek yogurt contains half the sugar of regular yogurt, regular yogurt contains more calcium.
  • Whole –Wheat Bread vs. Sprouted Bread-“a recent study by Canadian researchers found that sprouted bread brought about a smaller spike in blood sugar in volunteers than the whole-grain breads that were tested.” (Mofidi et al.2012) This could help in the fight against diabetes and obesity. Sprouted breads are often richer in protein and fiber and is thought to make foods easier to digest.
Posted by: Jaena | January 11, 2015


It’s important to set goals to keep us on track. There’s no limit as to how many goals you set but they should be realistic so that you achieve success. You can set a goal each month or set several goals for the year. If you have a bad day remember not to give up on your goals, just reset and pick up where you left off.

What are your goals for 2015?

Posted by: Jaena | November 9, 2014


Here are 10 ways for men to boost their testosterone:

1) Lose the visceral fat or belly fat

2) Increase your Vitamin D

3) Eat more zinc. The body needs zinc to make testosterone. Zinc also blocks the action of the enzyme aromatase which converts testosterone to estrogen

4) Eat cruciferous vegetables such as cabbage, broccoli, brussel sprouts, kale, watercress and cauliflower

5) Choose healthy fats and proteins

6) Consume hot chilies. Spicy chilies and hot-chili powder not only burns fat but they also contain high levels of antioxidants which can cool inflammation. Inflammation sets the stage for belly fat and insulin resistance.

7) Do high intensity interval training. Short bursts of timed intense activity trigger the body to make more testosterone

8) Get better, longer sleep

9) Stop using screens at night. The backlight from computer screens, smartphones, tablets, laptops, etc. use light emitting diodes (LED’s) that contain short-wavelength blue light. This light significantly suppresses melatonin which is essential for a restful sleep

10) Look into your personal care products, soap, shampoo, deodorant, etc. to make sure that the chemicals don’t interfere with hormone balance, including testosterone

Posted by: Jaena | November 9, 2014


You may be wondering how much caffeine is in that cup of “joe” as well as other drinks. Here are the numbers:

1) Brewed Coffee-(16 fl. oz.)-190 mg

2) Decaf Coffee-(16 fl. oz.)-8.6 to 13.9 oz

3) Espresso-(1 fl. oz.)-64 mg.

4) Black Tea-(16 fl. oz.)-95 mg.

5) Red Bull-(8.4 fl. oz.)-80 mg

6) Mountain Dew-(12 fl. oz.)-54 mg.

7) Dark Chocolate Bar-1 oz.)-12 to 24 mg

Posted by: Jaena | February 16, 2014

How the FDA Defines Common Food Labeling Terms

These are some common food-labeling terms and how the FDA defines them:

a. Calories- “Free”- <5 Calories per RACC “Low”-< or =40 calories per RACC, “Reduced/Less”-at least 25% fewer calories per RACC than an appropriate reference food

b. Total fat-“Free”-<0.5 g per RACC, “Low”-< or =3 g per RACC, “Reduced/Less”-at least 25% less fat per RACC than an appropriate reference food

c. Saturated fat-“Free”-<0.5 g saturated fat and <0.05 g trans fat per RACC, “Low”-< or =1 g per RACC and 15% or less of calories from saturated fat, “Reduced/Less”-at least 25% less saturated fat per RACC than an appropriate reference food

d. Cholesterol-“Free”-<2 mg per RACC, < or =20 mg per RACC and “Low”-at least 25% less cholesterol per RACC than an appropriate reference food

e. Sodium-“Free”-<5 mg per RACC, “Low”:-< or = 140 mg per RACC, very low: < or =35 mg per RACC and at least 25% less sodium per RACC than an appropriate reference food

f. Sugars-“Free”-<0.5 g sugars per RACC, “Low”-not defined; may not be used, “Reduced/Less”-at least 25% less sugar per RACC than an appropriate reference food

**Note: Reference Amounts Customarily Consumed, or RACC, is the technical term for serving size. Information provided by the FDA 2009b.


Posted by: Jaena | February 16, 2014

Tips to Improve Your Memory

Here are more tips to improve your memory:

1. Challenge your mind and body. Try new physical and mental activities like yoga, ballroom dancing, tai chi, or even chess.

2. Play mind games. Do crossword puzzles, read as much as possible, and play games like Scrabble

3. Keep yourself guessing. Stimulate your brain by taking an different route to work or by using your opposite hand to do simple activities like placing your key in the door, putting on makeup, stirring your food, or brushing your teeth for example.

Posted by: Jaena | January 3, 2014


It’s important to create goals that are realistic and attainable. I refer to them as goals and not resolutions because that word alone tends to set us up for failure. With that in mind, what are your goals? How will you achieve them? Do you have someone to hold you accountable?  

I’ll start off with one of mine which is to get more sleep. I would like to average at least 6 1/2 to 7 hours of sleep every night. Let me know what your goals are and we’ll help keep each other on track. Good luck!

Posted by: Jaena | January 3, 2014


As I mentioned in my newsletter, lack of sleep is a precursor to many issues. Here are some tips on how to get better sleep.

1) Don’t use a computer, cell phone or hand held device at least 90 minutes before bedtime. The LED lighting tells the brain to “stay awake.”

2) Limit your intake of caffeine, in particular in the afternoon and evening.

3) Limit alcohol, especially excessive consumption before bed.

4) Try to quit tobacco use: nicotine is a stimulant.

5) Eat 3-4 hours before bed giving your food a chance to digest. Try to avoid heavy meals so close to bed time.

6) Limit television watching before bed.

7) Lower your body temperature 90 minutes before bedtime by lowering the temperature in the house before and during sleep. Many sleep doctors suggest this.

8) Take a hot bath 90-120 minutes before bed.

9) Use the bed only for sleeping, lovemaking and maybe reading before going to sleep.

10) Meditate, listen to soothing music or create your own ritual that tells your body it’s time to go to sleep.

11) If you can’t fall asleep after 30 minutes, get out of bed, read or do something else until you feel tired.

12) If you nap during the day, keep them short (no longer than 15-20 minutes).

I hope these tips help.

Posted by: Jaena | September 10, 2013

60 Day Challenge-Day 2

So far so good. I was very focused today and got in a great workout consisting of cardio, upper body and core work. I ate pretty healthy and I’m feeling good.

What did Day 2 look like for you?

Posted by: Jaena | September 9, 2013

60 Day Challenge-Day 1

Today is day one of our 60 Day Challenge.  I say “our” because we’re in this together. I will be held accountable to each of you as well. My goal is not to let one day go by where I am not focused on my fitness in some aspect, such as cardio, strength, pilates, stretching, rolling, nutrition, etc. My second goal is to be in the best shape of my life by my birthday (February).

Each day I will be reporting in what I did to reach my goal by day 60. There are times when I don’t get a workout in or do something fitness related for myself because of my busy schedule but the truth is that we are all busy. As I’ve said before, if we don’t make ourselves a priority then we will suffer the consequences.

My second goal is to be in the best shape of my life by my birthday (February). Each day I will be reporting in what I did to reach my goal by day 60.

Please feel free to report in each day. You don’t have to give your name. You can just write your initial if you’d like. The point is that if you have to check in, you will be held accountable. If we do it as a group, it is easier and more supportive.

Good Luck!

By the way, I focused on Pilates work today!

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