Strengthen and save your shoulders 

Shoulders are so important. They help to create good posture and as the anterior front body muscles get strong fast this isn’t necessarily true for our backs. Strong shoulders can prevent back pain. 

Do you workout or exercise your shoulders? 


Vegan meat and potato dinner

I made seitan from scratch the other day. I had watched the documentary called “Cowspiracy” and thought it was so motivating! 

So here’s my recipe for chunky potatoes with meat n onions; vegan style! 

Boil diced potatoes and add spinach: 

I wanted Asian flavours so I added Braggs amino acids (soya sauce), rice vinegar, sweet chili sauce and a splash of apple cider vinegar.

I cooked that together covered for about 10 minutes under low heat.

Then I fried my seitan, diced, with diced onions and some all of oil and water. 

The “meat” has a spicy flavor, good meaty consistency and goes well with the potatoes and onions and spinach.

It might not look like much but I’m proud of myself for making it and truly enjoying it! 

I made my meat from scratch! 

Have you ever tried seitan? Do you think you would like it? 


What I learned from the documentary “Cowspiracy” 

I did not know that animal agriculture is responsible for more greenhouse emissions damage than all of transportation pollution. 

I didn’t know that livestock and their byproducts account for at least 32,000,000 tons of carbon dioxide per year, or 51% of all worldwide greenhouse gas emissions.

I had no idea that methane is 25 to 100 times more destructive than carbon dioxide on a 20 year timeframe. I also didn’t know methane has a global warming potential 86 times that of carbon dioxide!

I had no idea that cows produce 150,000,000,000 (billion) gallons of methane every single day!

Fracking uses up 70-140 billion gallon of water annually. But I had no idea that animal agriculture water consumption ranges from 34 to 76,000,000,000,000 (trillion) gallons annually!?!

Growing feed crops for livestock consumes 56% of water in the entire United States of America.

Californians use 1500 gallons of water per person per day. Close to half of that is associated with meat and dairy products. Not showers! Not watering your lawn or brushing your teeth! Eating meat and meat byproducts like milk, eggs and cheese. 


Why isn’t this on the news?!?? 

Oprah try talking about it on her show. She got sued and had to take the Oprah Winfrey show to Texas for months. Remember that?

This is crazy but 2500 gallons of water are needed to produce 1 pound of beef. 1 pound! 

Livestock covers 45% of the earths total land. Cows! Cows cover 45% of the earths total land. 

Livestock operations on land… On earth… Have created more than 500 nitrogen flooded dead zones around the world in our oceans.

Did you know that a farm with 2500 dairy cows produces the same amount of waste as a city of 411,000 people?


Seriously. I had no idea the beef, dairy, eggs and cheese industries were doing this much harm. 

Each day, a person who eats a vegan diet saves 1100 gallons of water, 45 pounds of green, 30 ft.² forest, 20 pounds of carbon dioxide equivalent and one animals life.

The leading cause of rain forest distraction is lifestock and feed crops.

That’s why being vegan is important! I thought vegans they were just a bunch of artsy hippie kooks who wanted to be different and took animal love to an extreme. Could I have been wrong? Could they have been two steps ahead… 10 steps ahead of us all along?


How to make seitan and what is it? 

Seitan is a popular meat substitute that you can make easily in your own kitchen. Why would you want to? Because eating meat is taxing on the environment. 

It’s popular with vegans, delicious, and super high in protein. Basically seitan is vital wheat gluten. So it’s all gluten! And what is gluten? It’s flour with all the starch removed. Gluten free flour? It’s flour with only starch and all the protein removed.

It is very low in fat, about 1.9 g per 100 g serving. It is very high in protein, about 75 g out of 100 g serving.

So it has the same make up as a lean protein except meat protein has L lysine and seitan does not. So it’s not considered a complete protein. But no worries. You can get L lysine from a number of different sources, including plant-based sources. Mung bean sprouts and most fruits and vegetables have lots.

How do you make seitan? 


1 cup vital gluten flour

1 cup vegetable broth 

2 tablespoons Herbs and spices 


  1. Mix flour with broth. Add herbs. Knead for two minutes. Dough should be puffy and stringy.
  2. Pull apart into three equal sized pieces and flatten out into round patties.
  3. Bring to boil in vegetable broth and herbs. Turn heat down to lowest setting. Cover. Simmer for 45 minutes.
  4. Freeze unused cooled portions in broth for up to six months.
  5. Fry seitan in some oil with onions and use in a recipe as you would meat.

See the next blog on how to eat in a recipe! 


Flat abs in 5! 

I like this sequence since it’s short and effective. But remember – consistency is key. So this is not a workout to do one time for five minutes.

Try adding this onto your regular work out every day or do this every day for five minutes and feel yourself get stronger as you move through the week!

Will you be trying this today?


How to lose your love handles fast!

There’s no such thing a spot training-training one part of your body to lose fat in a particular area. But you can strengthen certain muscles. 

So in addition to regular cardio exercise and flexibility training, here are some great muscle conditioning exercises to target your midsection, namely your love handles!

Have you tried these exercises before ? 


Asian-style marinated chicken with Chinese rice 

My third chicken marinade is Asian style! This marinade has Sirracha (hot), soya sauce (salt), a dash of fish sauce (ferment), rice wine vinegar (sour), sesame oil (flavour) and sweet chili sauce (sweet)!

Does chicken with rice, which I made using Asian spices.

I diced the chicken and pan fried it until fully cooked in some olive oil.

Was totally delicious! 


Communication is listening, hearing and talking, both ways.

Let me break it down. You have a negative opinion of something. Someone else thinks the opposite! They think that working out with pink leg warmers and a thong is hot! You think it takes away from the discipline of working out.

LOL> funny example, I know.

It’s hard to hear when someone disagrees with you. They may think it’s judgmental and don’t like you passing judgment on something you thought was kind of fun or not that serious.

Do you have a pink leg warmers and thong issue with someone?

In the end does it really matter?

I think listening and sharing ideas is important. Maybe you’re assuming that the person in the thong or the person appreciating it doesn’t have appreciation for the discipline needed to work out.

Maybe they’re assuming you’re a hard head and can’t have fun.

But in a calmer time, maybe success looks like both parties listening and trying to understand what’s important to each of them.

In conclusion, understanding takes action two ways. It’s listening to what the other person thinks, it’s not assuming. Because when you ASSUME you make an ASS out of U and ME (wink, wink!)






Loving the vegetable pho soup 

It’s filling, gluten free, vegetarian and tastes fresh! It’s vegetable pho and it’s important that you find one that you like. 

Since good authentic pho isn’t easy to make, (often broth takes hours to make and the consistency of noodles can be finicky) I think it is important for you to find a good vegetable broth from a restaurant that you love!

I am so happy to say that I have found one. Other restaurants had broth with too much weird stuff in it, there was salad and cucumbers in my noodle soup, totally unacceptable!

But not this one.

And, did I mention that this restaurant is close to my house?

The broth was clear, delicious and fresh. Vegetables perfectly cooked. Very fresh. And a great selection. I got carrots, onion, broccoli, cabbage, Red peppers, celery … And the noodles were awesome.

Vegetables are nutrient dense foods, this soup filled me up. it was totally satisfying. And the best part? This huge bowl of soup has 300 to 400 cal in total!

What is your favorite dish to order in a Vietnamese restaurant?


Marinated chicken with potatoes 

In accordance with my marination series I will now announce my second marinade! 

It is garlic herb seasoning and extra virgin olive oil. 

It wasn’t bad. I could definitely taste the marinade because I left it on overnight and it was very garlicky.

This time I decided to boil some diced red potatoes to eat with the chicken.

I decided to cook some diced onions, add the chicken and then eat over the boiled potatoes. I did need to add some mustard and sweet chili sauce for chicken. 

I diced the chicken too: 

Turned out pretty good. In the middle of my cooking, I got a very exciting package from FedEx, delivered priority overnight:

But that’s a tale for another day. Let’s get back to that chicken, shall we?!?

So filling. Totally boring compared with all the yummy stuff out there but it’s lean, helps muscle growth and aids fat loss! 


Health, eating for abs, fitness, natural beauty secrets

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