Thursday, December 31, 2020

High-Protein, Low-Carbohydrate Diets and Weight Loss


·       High-protein, low carbohydrate diets are typically low-calorie diets; this is the reason for the weight loss.

·       However, inadequate carbohydrate intake is almost always associated with reduced performance, and dramatic reductions in calorie intake quite often results in gaining weight back that was lost, hence the “rebounding effect.”

·       The fact is, the best strategy for weight loss is simply to eat healthy foods frequently in small portions; this also helps maintain healthy blood sugar levels.   

Tuesday, December 22, 2020

Remember this...

 The success of goal setting is impacted by the level of commitment to the desired change. 


Sunday, December 13, 2020

Exciting Announcement


·       During the past 14 months, I have been developing a sex coaching business; I am in the process of creating my brand (Twin Peaks Sex Coaching), a book, and a website focusing on creating or recreating peak sexual experiences.


·       Twin Peaks Sex Coaching is a psychological model, designed to take a holistic approach to understanding you, thus most effectively assisting you on your journey to peak sexual experiences.


·       I will be launching my Twin Peaks Sex Coaching website in a couple of weeks. I will only be accepting clients via zoom due to coronavirus restrictions.



Twin Peaks Sex Coaching will benefit you if:

1.     You are seeking to discover or rediscover your sexual essence

2.     You are seeking to maximize your communication skills with your partner

3.     You are seeking to establish relationship boundaries

4.     You are seeking to create or recreate peak sexual/life experiences

5.     You are seeking Mr. or Mrs. Right


Monday, November 30, 2020


This year is coming to a close, as we have 1 month remaining. With 1 month remaining in this year, it is time to evaluate the goals that we have set for ourselves for 2020, what worked well, what didn't?

What will you do with 1 month remaining in this year to accomplish your goals for 2020? What can you learn from this year's goal pursuits that will help you accomplish your goals for 2021? Thought provoking questions...

Sunday, November 29, 2020

Sunday Soup Idea

Creamy Ham & Noodle Soup

This recipe provides 6 servings.


1)    ¼ cup butter

2)    ½ cup water

3)    2 cups diced red potatoes

4)    ¼ cup chopped onion

5)    4 ½ cups milk

6)    ¼ cup all-purpose flour

7)    ½ teaspoon dry mustard

8)    ½ teaspoon sea salt

9)    1/8 teaspoon black pepper

10) 1 ½ cups diced ham

11) 8 ounces peas

12) 2 cups dried eggs noodles, cooked according to package directions

13) ¼ cup chopped fresh flat leaf parley


1)    In a 3-quart saucepan, heat butter and the water over medium heat. Add potatoes and onion; simmer, covered, approximately 10 minutes or until potatoes are tender.

2)    In a medium bowl, whisk together milk, flour, mustard, salt, and pepper. Slowly add to cooked potatoes, gently stirring constantly.

3)    Simmer over medium heat 5 to 10 minutes or until mixture begins to thicken.

4)    Add ham, peas and cooked egg noodles. Simmer approximately 5 minutes or until peas are tender. Top each with parsley.










Thursday, November 26, 2020

Book Recommendation

 The fact is, the power of the human mind is very impressive and amazing; this book is a testament to this fact. 


“Northern Awakening: The Evolution of Consciousness,” by Brian C. Watts

Monday, November 23, 2020

5 Healthy Morning Routines to Kickstart Your Day

 Just click on the link below, please.

Kickstart Your Day

Remember, establishing healthy habits and routines are essential to living each day to the fullest!

Friday, November 13, 2020

Remember this...

 Be, Do, & Have


When you work to be the person that you seek to be through appropriate goal setting, and do the things required to accomplish your goals, you will have the attributes and accomplishments that you so seek and deserve!



Be, Do, & Have!

Monday, November 9, 2020

Disposable Face Mask vs. Cloth Face Mask: Which is Better?

 COVID-19 left us in need of masks on a scale like never before. Cloth face coverings were the creative and economic solution for many. Being washable and reusable, they allow community members a cheap and convenient way to mask up. Let’s face it, they’re much more fashionable too! So, how do these cloth masks compare to others?

In theory, any mask worn correctly is better than no mask. In covering the mouth and the nose it prevents, to some extent, the exchange of respiratory droplets. However, the level of prevention largely depends on the type of mask. It is important to first differentiate between a non-surgical face mask and a surgical mask. Surgical masks are tested to meet certain standards and approved for clinical use. A cloth-mask would classify as a non-surgical face mask. While there is no testable standard for them, the CDC still recommends cloth masks as a mode of infection prevention in the community setting. The historical use of cloth masks and prior research shows that cloth masks are still effective in reducing infection rates.

While surgical masks are overall more effective, and are considered the gold standard by the CDC, the benefits of cloth face masks should not be overlooked. In reality, most of us are not actually using our disposable masks just once. We’re throwing them back into our purses and pockets, and then fishing them out the next time we need them. This is where cloth masks have their time to shine. We can throw the dirty one we just wore in the laundry to disinfect it, and then pick up a clean one for next time. It is important to note that not all cloth masks are created equal. If you are using a cloth mask, consider the fabric, number of layers, and fit. The most effective cloth mask will have a fabric with a tight weave, multiple layers, and one that cups tightly around the face. This will most securely block your respiratory droplets from contaminating other individuals and surfaces.

If you are opting for a disposable mask, be sure to check whether it is a surgical mask or a non-surgical face mask. Surgical masks will offer the most protection, both for yourself and others. Surgical masks are tested by The American Society of Testing and Materials (ASTM). They are tested for bacterial filtration, particle filtration, synthetic blood splatter, flammability, and breathability. Surgical masks are sorted into three levels, ATSM 3 offering the highest degree of protection. If you’re looking for a quality, comfortable mask, Patriot Medical Devices makes ATSM 3 surgical masks that offer the highest level of protection against particles and fluids!

This article originally appeared on Patriot Medical Devices

Friday, November 6, 2020

Book Recommendation

“The Healing Power of Humor: Techniques for Getting through Loss, Setbacks, Upsets, Disappointments, Difficulties, Trials, Tribulations, and All That Not-So-Funny Stuff,”  by Allen Klein

*This is an excellent book, as it provides awareness into the life enhancing power of vitamin H (humor). 

Thursday, October 29, 2020

Insights into how facemask work

 1. They keep your respiratory droplets from spreading to others! 


The CDC outlines three transmission-based precautions to help stop the spread of various pathogens: contact, droplet, and airborne. A pathogen is the agent that causes a disease, and different pathogens use different methods to spread. Surgical masks are a key protective measure in droplet precautions and airborne precautions. Surgical masks are routinely used in healthcare settings to prevent the spread of infections such as influenza, pneumonia, and meningitis. In what the CDC terms “source control”, they outline that the infected individual should wear a mask to help prevent transmission.


Many viruses and bacteria, such as the ones previously listed, are spread through respiratory droplets. These respiratory droplets are generated when a person is coughing, sneezing, or talking. That’s right, even just by talking! If you are infected, the pathogen can travel through your respiratory droplets and be transmitted to people around you, or they can contaminate surfaces. So, in the context of the COVID-19 pandemic, you may be an unaware vector of the disease and wearing a mask helps you keep your droplets to yourself when interacting with others.


2. They protect you from infected individuals!


In regards to the same CDC transmission-based precautions, specific personal protective equipment can be used to decrease your chances of contracting various pathogens. When viruses and bacteria spread by respiratory droplets, those droplets infect you by traveling into your mouth, nose, and eyes. Wearing a mask properly helps block infectious particles from finding a home in your mouth and nose. COVID-19, in most cases, is believed to be spread by respiratory droplets. Thus, wearing a mask can help reduce your risk of contracting the disease.


Now that we know how face masks protect us, it is important to note that different masks can offer different levels of protection. The American Society of Testing and Materials (ASTM) is an international standards organization that develops technical standards for many different fields-including healthcare. They put face masks through a series of five tests to determine what standards they meet. These tests are: Bacterial filtration, particle filtration, synthetic blood splatter, flammability, and breathability. Based on specific criteria, the masks are sorted into one of three levels after they are tested. Level 1 offers the lowest level of protection, while level 3 offers the highest. Patriot Medical Devices offers masks that have been tested and proven to function at the ASTM 3 standard. Patriot masks offer the highest level of protection against particles and fluids, while also being comfortable to wear!


*This article was retrieved from


Stay healthy & Live Each Day to the Fullest! 

Wednesday, October 28, 2020

"Core Insights"

 What is the core?

·       Possibly the most common discussion of stabilization relates to core function; this is because the hips and the trunk serve as our center of mass.

·       The principle of core stability can be illustrated in a simple comparison: shooting a canon off of a canoe versus a stable surface; think about the importance of and implications of this very accurate comparison.

·       The fact is, to date, there is no universally accepted definition of the core, some researchers describe the core as a muscular cylinder with the abdominals in the front, the multifidus and gluteal muscles in the back, the diaphragm as the roof, and the pelvic floor as the base of the cylinder.

·       The core is also defined as all the muscles of the trunk and pelvis that contribute to maintaining a stable spine, an integrated system composed of passive structures, such as ligaments and bone.

·       The core is universally agreed upon as being essential to all kinetic chains, and that upper and lower extremity movement is greatly improved in conditions where there is adequate endurance and neuromuscular control of the core.

·       Proper core function improves the spine’s ability to withstand the various weight/stress and directional forces that it encounters every day, during daily activities, and exercise and sport participation.

One to Remember

Chicken, Mushroom & Wild Rice Soup

This recipe provides 4 servings.


1)    1 pound chicken breasts, cut into ½ inch pieces

2)    1 large shallot, minced

3)    2 medium size carrots, minced

4)    2 celery stalks, minced

5)    8 ounces sliced cremini mushrooms

6)    2 garlic cloves, minced

7)    1 ½ teaspoons sea salt

8)    ½ teaspoon freshly ground pepper

9)    ½ teaspoon dried thyme

10) ¼ teaspoon dried sage

11) ¼ teaspoon dried rosemary

12) 1 bay leaf

13) 6 cups low sodium chicken broth

14) 1 (6-ounce) package quick-cooking brown and wild rice blend



1)    Combine all ingredients in a 6-quart slow cooker.

2)    Cover and cook on low for 4 hours or until rice is tender


Recipe Insight: Wild rice is a tasty, chewy grain that’s high in protein.





Tuesday, October 27, 2020

Try This!

 Beef & Barley Soup

This recipe provides 6 servings.


1)    1 pound beef stew meat, cut into 1-inch pieces

2)    1 tablespoon vegetable oil

3)    1 medium onion, finely chopped

4)    2 cloves garlic, minced

5)    8 cups beef broth

6)    1 cup dry red wine

7)    1 teaspoon dried oregano

8)    1 teaspoon dried basil

9)    1 bay leaf

10) 1 cup sliced celery

11) 3 parsnips, peeled and chopped

12) ½ cup barley

13) 8 ounces sliced mushrooms

14)  Sea salt to taste

15)  Freshly ground pepper to taste



1)    Season beef with salt and pepper. Heat oil in a large stockpot over high heat. Add meat: cook 5 minutes or until browned. Add onion and garlic and cook 5 minutes, until onion begins to soften. Add broth, wine, oregano, basil and bay leaf; bring to a boil. Reduce heat to medium-low; simmer, covered for 1 hour.

2)    Add parsnips, celery, barley and mushrooms. Simmer, covered for approximately 35 minutes, until tender.





Sunday, October 25, 2020

Protein Quality


·       This is determined by the presence (or absence) of essential amino acids and their distribution. It is “essential” to consume amino acids from food because the body is not capable of manufacturing them. Examples of foods containing protein with all the essential amino acids in a desirable ratio include eggs, cheese, fish, meat, and milk.

·       Nonessential amino acids can be manufactured (synthesized) in the body, so it is not “essential” to consume foods that contain them. Most foods contain both nonessential and essential amino acids, however it is the presence of a comprehensive set of essential amino acids that makes a high-quality protein.

·       People often take protein supplements, but these might contain proteins with an incomplete set of essential amino acids, making the supplements low in quality and, even if they do deliver a high-quality protein, they tend to be expensive. The best protein supplement would be a few pieces of fish or an egg. Vegetarians can ensure optimal protein quality by combining cereal grains (rice, oats, and wheat) with legumes (dried beans or peas).

·       Although protein isn’t the best fuel for physical activity it is a fuel that can help satisfy energy needs if other fuels (i.e., carbohydrates and fat) are insufficient.  

Saturday, October 24, 2020

6 Functions of Protein


1.     Transportation of nutrients to the right places: Proteins make very efficient carriers, enabling nutrients to go to the right tissues.

2.     Growth and tissue maintenance: Protein is needed to build and maintain tissue. This is one reason why the protein requirement for growing children can be twice that of adults and slighter higher for athletes.

3.     Hormone production: Hormones control many chemical activities in the body, and these are made of unique proteins, for example testosterone is a significant tissue-building hormone.

4.     Fluid balance: Protein assist in controlling the fluid balance between the blood and surrounding tissues; this helps people maintain blood volume and sweat rates during physical activity.

5.     Enzyme and protein synthesis: There are hundreds of distinctive tissues and enzymes that are proteins.

6.     A source of energy: The carbon in protein provides the same amount of energy per unit of weight as carbohydrates.


Recommended Intake of Protein: 10-35% of total calories

Effective Communication & Stress Reduction


·       Strong relationships require good, effective communication skills because the average person spends 75% of their day communicating with others. The degree of perception and interpretation required, as well as the many layers of meaning in every interaction, leave much room for misinterpretation and, therefore, can cause a considerable amount of stress.

·       Make effective communication a priority in your encounters with others because it will reduce the potential for a stressful situation (s), and it will increase your chances of connecting with others and reaching your shared goals.

Friday, October 23, 2020

The Health Benefits of Journaling

·       Journaling is considered one of the most effective coping skills available; it can provide you with a profound inner vision and enhances your self-awareness process.

·       Journaling can improve creativity and intuition through the utilization of specific exercises using color, images, and symbols, in addition to writing introspective thoughts, and assist in dealing with creative blocks and negative patterns, as well as finding meaning in life.

·       Dr. James Pennebaker, a researcher in Texas, was the first to conduct clinical studies that showed that when people wrote about emotionally difficult events or feelings for just 20 minutes at a time over 4 day period, their immune system function improved. His studies are considered some of the most dependable data related to journal writing as a tool for stress reduction, healing, recovery and simply becoming happier.

·       After the Pennebaker studies were published, the therapeutic community began to take journal writing more seriously as a holistic, non-medical means for wellness, stress management and improving self-awareness.

Health Benefits of Laughter

·       Increases the number and activity of natural killer cells (which attack infected cells and some types of cancer cells)  

·       Increases the number of activated T cells (these cells are "turned on and ready to go" to fight infections)

·       Increases the level of the antibody IgA (which fights upper respiratory tract infections)

·       Increases levels of complement (which helps antibodies to pierce infected cells)

·       Decreases stress hormones that constrict blood vessels and suppress immune activity 


Thursday, October 22, 2020

6 benefits of listening to music


  1. Decreases anxiety and stress
  2. Increases the release of endorphins and other neurotransmitters, such as dopamine
  3. Decreases pain
  4. Improves immune function
  5. Restores emotional balance
  6. Provides a sense of peace and relaxation

Monday, October 19, 2020

Try This!

Roasted Radishes

This recipe provides 4 servings.



1)    1 tablespoon olive oil

2)    1 pound red radishes (approximately 20 radishes), trimmed and halved lengthwise

3)    2 thyme sprigs

4)    1 rosemary sprig

5)    1 garlic clove, smashed

6)    1 tablespoon salted butter

7)    1 tablespoon sea salt


1)    Heat the oil in a large skillet over medium-high. Add the radishes, and cook, stirring often, until radishes begin to brown, approximately 4 minutes.

2)    Add the thyme, rosemary, and garlic. Cover and reduce heat to medium low.

3)    Cook, stirring occasionally, until the radishes are tender when pierced with a fork, approximately 7 minutes.

4)    Add the butter and sea salt; cook, stirring constantly, until the butter is melted, approximately 1 minute.




Sunday, October 18, 2020

3 Step Process to Redirect Anger


This process is called a cannon breathe:


1)    When you are angry, inhale 4 mindful breaths

2)    Stick out your tongue as far as you can

3)    Exhale with the force of a cannon ( you may feel silly as this is the point!) 



You will laugh, putting a smile on your face, redirecting your anger with the force of a cannon!