Whole food recipe page available

Looking for healthy, whole food based recipes? Just try something first. Go find a recipe online, or go old-school and grab a recipe book. There’s a good chance the recipe is not as healthy for you as it could and should be.

The problem is that a large number of recipes include some ingredient that is ready made or over-processed.

You’ll often find the ingredient list including things like ready-made Campbell’s soup. If you’re baking something, a milled and bleached white flour is “required”.

Most of the recipes you’ll find contain few of the typical “whole food” ingredients. Sorry, won't be part of our healthy food recipes

What are whole food ingredients?

Most of us are familiar with the taste of processed ingredients and foods.

These ingredients and foods contain long lists of “stuff” on the nutrition label. They often feature sugar and sugar derivatives, saturated fats and salt early in the “contains” list on the nutrition label. And for some reason that we, the average Jane & Joe can’t quite explain, we’re almost feeling like we’re addicted to them. It’s almost as if they made the food to “trick” our palate into loving it.

Because of this, a lot of us struggle with the taste of whole foods at first.

They taste a little different.

Not in a bad way, they just don’t taste the same as the processed foods do. Takes a little getting used to.

The thing about “whole foods” is that the ingredients are simple.

First of all, you won’t find a “whole food” that contains salt, sugar and fat, all at once (unlike those Doritos you may have in your cupboard).

Second of all, the whole food ingredients are ingredients where you can recognize the food itself.

Fruits, vegetables, meats, unprocessed or minimally processed grains and dairy.

These are “ingredients”. You can recognize what they are made of. The rule for processed vs. whole foods?

Processed foods have ingredients. Whole foods are ingredients.

Free access to our recipes

There are loads of recipes out there. We know. But we’ve been getting questions from clients and friends about what we eat and how we make it. So we figured, rather than going at it one recipe and one person at a time, we’d put it all “out there”. Yes, true. We have put the recipes under our “membership pages”.

They are free. We will not charge money for them.

Listen, we love the food we make based on these, don’t get us wrong. But even the Web Monkey isn’t so delusional as to think our recipes are so special or great that we should charge for them.

On the other hand, we’d like to understand how and if you’re using these whole food recipes.

That’s why we’re asking you to “sign up” for our free membership level (and give us your email address as “payment”).

We really, really hate spam! We will not sell your email address or information to anybody (nor will we give it away for free).

We will only add you to our distribution list, unless you’re already on it. But we only use that to send out notices if we add something to our blog or to our service repertoire.

So in order to get access to our recipes, make sure to click the confirmation link so we know that you actually want to get access and join our distribution list. It’s included in the confirmation message from Christine ([email protected]).

Link to our Healthy Food Recipes

Bad news about Fat loss!

How effective is training for fat loss?

With more than two-thirds of Americans being overweight or obese, and very similar patterns emerging in the rest of the (western) world, losing weight is big business. And as a result, the Internet is flooded with nutrition rules and advice.

There are tons of people and businesses out there with just as many “guaranteed fat loss programs” and more or less helpful suggestions plus nutrition rules. After having spent almost a decade as both a fitness enthusiast and having transitioned to being a fitness professional, I’ve seen my share of insane promises, long lists of “what to do”, “miracle cures” (enjoy the side effects!), more or less whacky training programs and pretty much anything “fitness” and “health” related you can think of.

But here’s the (shocking?) thing:

Fat loss isn’t actually about how much, often or hard you train.

It’s mostly about following some very simple nutrition “rules”. As people much smarter than I have stated:

You can’t out-train a poor diet! – [Click to Tweet]

I realize that it’s probably not a great idea for somebody in my position to make that statement – it seems counterintuitive to making a living by training people, but you know what? It is the truth!

And if you don’t believe me, try this pretty simple simple experiment:

The Fat Loss Experiment

Before you go to the gym next time, put on a heartrate monitor and enter the required data to ensure it’s configured to “calculate” your calorie consumption while you exercise. Then, go “do your thing”.

Fair warning; “measuring” your calorie consumption this way can be as (in)accurate as 75% at any one measurement. And, as the linked article highlights, the “measurements” (estimates) appear to be consistently overestimated. But, for for this specific case, measuring your calorie consumption this way will still serve to illustrate the point I’m making above. Having worn a calorie counting device during more than one of my many training runs while getting ready for one of the marathons I’ve completed (or for the Goofy Challenge), one fact becomes glaringly evident:

Running, continuously, at about 60-70% of max effort – a.k.a “in the fat burning zone”, for 4-5 hours resulted in my device gleefully informing me that I had burned (evaporated) somewhere between 2,800 – 3,800 calories (kcal). Awesome news for fat-loss, right?!?

Spoiler Alert – If you don’t want the depressing news, don’t read on! (But you really ought to read on. This is where things get interesting!)

The depressing news

We’ve probably all heard this presented as a fact:  1 pound (lbs) of fat, or 0.454 kilograms, represents approximately 3,500 calories (kcals). So, conventional math dictates, to lose 1 pound of fat, you will need to generate a calorie deficit of 3,500 kcals. (Those dissenting views I linked to lack links to citations in support of their stated opinions/math. But they still present interesting perspectives!)

So, back to my personal experience for a brief moment. During my marathon training runs, I ran continuously for as much as 5+ hours. During that time, my calorie consumption measurement tool told me I’d burned enough calories to equal about 1 lbs of fat lost. This “tool” would be similar to the one that typically over-reports calorie burn during training by between 33% and (in some very tightly controlled cases) 12%, according to Livestrong.com.

So, before you break out the champagne, let me also remind you: I added calories to my body on those days. I mean, I had to eat, right. Thus, the net calorie deficit was nowhere near the “between 2,800 – 3,800” reported by the counter/device!

Not think about this

Most people tell us they’d like to “lose about 10 pounds”, or more…

Is the problem with using only training as your fat loss tool becoming obvious yet?

No matter what you may think, people who are successful at fat loss have one very significant thing in common:

They have managed how and what they eat and drink! [Tweet this]

And then they trained/worked out to make sure they look great, healthy and strong once the fat came off!

Training is a key ingredient!

Does this mean you can just skip training until you’ve lost the weight? Well, frankly, you can do whatever you would like to do. BUT, if you want to spend less time working on losing the weight and more time enjoying the benefits of your (re)new(ed) body, the answer is a resounding no!

Remember, fat loss is about having created an energy deficit (calorie deficit) in your body. You supply energy to it in the form of calories from food and drink. Since fat is how your body stores any excess energy it’s been supplied, when your body needs more energy than the food it’s been supplied on a given day, it will eventually convert the fat back to energy and use it.

But beware: It’s actually easier for the body to break down muscle tissue for energy than it is to break down fat for the same purpose. And our body is, not unlike most of us, all about “bang for the buck” (max result from minimum effort).

Accelerate your fat loss

So, from a training perspective, there are a couple of “rules” to be aware of:

  • Your body burns more energy while you’re physically active
  • With the right training program, your body will burn additional calories for as much as 48 hours after each training session (Afterburn / EPOC)
  • Resistance training builds muscle
  • Muscle burn more calories than fat.[1].
  • To accelerate fat loss and not winding up looking like limp spaghetti, you need to encourage your body to (re)grow muscle
  • If the body’s energy needs aren’t met, the body “prefers” to break down muscle over fat.
  • Having more muscle = slightly higher calorie deficit = little more fat burned. It’s a beautiful cycle!

Now, repeat after me (self affirmation time!):

“Good nutrition is what I do to look good while dressed. Awesome training programs are what I do to look great naked.” – by you

Do you have fun/positive/entertaining/motivating fat loss & training experience you’d like to share? Please do so in the comments!


Muscle burn more calories than fat –> “[…] muscle, contributing only 20-25% of total resting metabolism[…]” – C. Bouchard, Pennington Biomedical Research Center, Baton Rouge, La. (see: “The myth of ripped muscles and calorie burns” – LA Times.)

I Call Sabotage!

[IMG] I call sabotage!

Calling out a saboteur is a necessary part of any life style change.

Saboteurs are made up of all those “well intentioned” family members, significant others, friends, co-workers or strangers who have an opinion, advice or actions regarding your personal choices.

I have experienced it and have unintentionally been apart of dishing it out. Frankly I wished I would have been called on it. The idea of being able to help someone is very powerful, but understanding that the words coming out of your mouth or the feel good food you are trying to share is the last thing a person may need requires a level of unselfish insight that is difficult to maintain.

Is being a diet/lifestyle saboteur really bully behavior in disguise? 

In my opinion both try to control another persons choices and experience. Dictating what they will do with their own person and how they should feel about themselves. What do you think?

What can you do to take back control?

Call them on it! Let them know how you are experiencing their behavior. Not as the “loving” gester they have told themselves it is, but as an unsupportive deterrent to a personal goal.

I did a quick search on the GOOGLE and found this article on WebMD with clear and useful situational definitions on what a saboteur does and how you can respond in a constructive manner.

Keep believing in yourself and the choices you have made by calling out the people in your life who make those choices more difficult to adhere to. Choosing to love yourself first is not easy, but in the end there will be more of you to give.

Breaking News: "Results not typical" for the Man of Steel Workout!

A ton of people saw the movie this weekend. They saw Henry Cavill in the water or coming out of it and thought: Wow. I’d like to look like that! And one of the very next things they did (or wanted to do) was to search for the “MAN OF STEEL” workout to figure out how he did it. To get inspired.

I’ll admit it, I was curious too (I saw the movie on Friday at noon. Yes, the Web Monkey is a nerd. Go figure!).

But, because of my profession, I figured it probably took him the right incentive (getting a nice paycheck to do it), super focused nutritional regimen (chicken and broccoli for every meal. Anyone?), copious amounts of time (none of it labeled “spare time”) and never missing a single workout. For any reason. Ever!

Turns out I was only partially right. And I’m not writing this to de-motivate you. Far from it. If it inspired you to hit the gym. To train harder, eat better and focus on your health. I say: Have at it! The workouts they’re describing are tough, fun and – obviously – deliver results.

Having the right expectations

But. And it’s a BIG but! When starting the lead-up of training for Man of Steel, Cavill had basically just finished filming “The Immortals“. Another movie that has him running around, looking buff. It’s a movie he obviously trained like a madman for. So, unlike most of the people looking to do the “Man of Steel Workout”, Cavill came into his training for Man Of Steel with a very good base. Then the following things happened:

He only ate what the designated expert, hired by Warner Brothers, told him he could eat. It was in his contract. Obviously, that’s a level of extrinsic motivation most of us do not have! No, I’m not talking about having somebody provide you with the food you should eat! I’m talking about knowing that the consequences of having that dessert or soda means you may lose your job. A really well-paying job at that.

His full time job was to prepare for the role. Think about that for a second… That’s all he did for 4 months: Prepare to play Superman. Then, after they started shooting he had plenty of time between shots to train some more.

He trained and ate the way the trainer/nutritionist hired by Warner Brothers told him to for 9(!) months, continuously, before they shot the scene where he’s holding the oil-rig tower, is in the water or coming out of the water.

Oh, and lest we forget: A big, massive, insanely important, part of how he looks coming out of that water, trained or untrained, is pure genetics.

So, ask yourself this, when you hit the gym to lift heavy sh*t and grunt; Do you have the resources to hire a good personal trainer, the time to train hours a day for over a year to year-and-a-half, eating exactly what’s prescribed to you in the volumes prescribed. Do you have an incentive as strong as poor old Henry had.

Well, unless the above is true, your results will be somewhere “south” of where Henry Cavill’s were. Which may still be a whole lot further “north” of where you are today! But it takes motivation, a realistic perspective of your genetics (not an excuse!), your willingness to eat grilled chicken & broccoli (without cheese, butter or any other add-ons) and a solid understanding of how many hours per day you would need to dedicate to this endeavor.

Of course, certain fitness professionals with dollar signs gleaming will be telling you otherwise. That you can look like Henry, if only you follow their program. After all, #3 on Google Instant right now when searching for “man of steel”, is: “man of steel workout”. And it’s only Tuesday…

Healthy pancake alternative: Pumcakes

The Yum Chronicles – Healthy Food that makes you go yummm is about tearing into food that we find tasty, and discovering what makes it good for you. Why when you eat, not just what, can impact your health and fitness goals. A simple way to base your food choices on fact, not fiction or craving. At least 90% of the time.

[If you enjoy this recipe, please Share it with your friends on Facebook and Google Plus!]

Yum Chronicle 1: Lets start at the beginning. Meal one (the first one) of each day is an important one.

If you are just starting to be more mindful of eating healthy as well as healthy food, then a good first step is figuring out how many times to eat each day. We – the Web Monkey and I – follow the eating habits recommended by Precision Nutrition. Our experience of eating every 3-4 hours achieves satiety and fat loss, followed by maintenance of body fat percentage levels. Depending on the length and structure of your day, you can eat between 3 to 5 meals each day. Experiment, but please make sure you eat at least 3 solid meals a day.

What do we mean when we talk about “a solid meal”?

Solid Meal:

  • protein (red meat, white meat, fish, eggs, etc. or vegetarian sources)
  • complex carb (green vegetable & vibrant vegetable) 
  • fat (nuts, seeds, and oils such as olive or coconut)

All three parts of a solid meal drive different areas of your body. Things like brain function, hormone balance, and muscle growth.  At the same time they work in unison to provide energy for bodily functions, daily activities and exercise. Some people may have preferences or allergies that will need to be taken into consideration. But, all will benefit from a decrease in processed food and sugary beverages!

Money saving tip: Drink water and tea (green, tusli, roobois). Save the money you’d normally spend on soda, juice, and retail coffee or tea “with the works” in a jar for a month. Every time you have the desire to get one of these sugary drinks add a note to the jar. At the end of the 30 days, see how much money you have saved. Then, spend the money and reward yourself with an activity you enjoy doing.

Fuel your day with whole healthy foods instead of draining your day with processed chemicals. [Tweet Me!]

Back to Meal One!

Lets look at a popular meal that can start your day off with a slow fizzle or shoot you out of the gates…. The pancake. Or as we refer to them, PumCakes.

This recipe is especially good to make and eat right after resistance training. It will help the recovery process and get you ready for your next workout. Follow the recipe below for the sensory experience part of this post.

Side Note: this post, is fueled by PumCakes. You can judge for yourself does the post make sense? Is is it easy to read? Are these PumCakes as yummy as promised? (By the way, spelling is my achilles heal. I do my best, but I was always first to sit down in every spelling bee I was forced to be in growing up. If there were grammar bees, yeah you guessed it, first to sit down, that would be me. I spell check, but if it is the wrong word, don’t blame it on the PumCakes!)


  • 1/4 cup pumpkin puree (homemade or unsweetened, organic canned)
  • 1 medium size ripe banana (riper the sweeter)
  • 2 Tbls nut butter (almond or cashew)
  • 4 eggs
  • 1 tsp pure real vanilla extract

Mix up the wet ingredients then add;

  • 1 tsp cinnamon
  • 1 tsp pumpkin spice mix
  • 1/2 tsp arrowroot (baking soda)

Turn on the oven to 200 degrees. Get out the iron skillet, or griddle, and heat it up to medium. Use olive oil spray, coconut oil, or real butter to grease the skillet/griddle. Pour on the PumCake mix to the desired size (the bigger the harder to flip). Wait until it bubbles, just like pan(grain)cakes, flip and cook for another 30-ish seconds until brown. Put them in a pre-warmed oven (200F or so) on a plate while you cook the rest. Serve with berries or real maple syrup. If you are going for fat loss, less sugar – maple syrup – is better!

Now take a bite. And, wait for it………….yummmm right?

[If you enjoy this recipe, please Share it with your friends on Facebook and Google Plus!]

What makes it good for you?

Pumpkin: Most of the energy is from carbohydrates. They’re great for replenishing energy stores.

Banana: Most of the energy is from carbohydrates, but a banana contains more sugar. Also great for replenishing energy stores

Nut butter: Most of the energy is from fat, then protein. Good Fat is great for aiding our hormonal systems and replenishing our body’s building blocks and communication systems. Protein will help build and repair your worked muscles.

Egg: Most of the energy comes from protein, then fat. Protein will help build and repair our worked muscles. Fat is great for aiding the hormonal system and replenishing our building blocks and communication systems.

Vanilla: majority of energy from carbohydrates. Also, The Journal of Agriculture and food Chemistry found vanilla to have antioxidants for food preparation.

Cinnamon: 1/2 teaspoon or less a can lead to dramatically improved blood sugar, cholesterol, LDL-cholesterol and triglycerides according to the USDA Agriculture Resource Services.

Pumpkin spice: see pumpkin (above).

Arrowroot powder: Most of the energy – calories – come from carbohydrates. We use arrowroot in this recipe instead of baking powder to help fluff up the PumCakes. Unfortunately, as a powder, many of the arrowroots benefits are stripped out so we keep the amount we use very small.

I hope you enjoy your PumCakes and feel great after your workout!

Gimme that Cupcake! (And this Weeks Workout)

Cupcake or gut?

Are you fighting the battle of food for fuel vs. food for your soul?

Can they be one in the same or will the two never cross paths?

With the gluten-free craze sparking the idea of eating “good for you” treats, I thought I had come to an eureka moment. Getting my cupcake and eating it too. I was bitterly disappointed to learn the “new” flour used in these goodies also turn into glucose (sugar), just like the gluten filled stuff. Our bodies don’t care if it is gluten-free, unless you have a gluten allergy or intolerance. Both party (w00t, w00t!) with your body, whether it’s a regular cupcake or a gluten-free cupcake, giving you pretty much the same result.

It reminds me of the fat-free 90’s. Which, in hind sight, has been found to be one of the worst diet fads to hit the processed food market. Cutting the fat had nothing to do with fat loss.

I wonder if we will look back on the 10’s as the “gluten-free decade”. Over time, will gluten be part of a healthier diet again, just like certain types of fat are now?

Back to my original question! I don’t think there is any way around a treat being a treat. Clean eating does include some really yummy food. It takes some planning, but you get used to it. Once your palate is cleaned up, your sensitivity to treats is off-the-charts. A little goes a long way!

But don’t be fooled. They are easy to over-eat, because they taste soooo good. The over-all nutritional value is still supplemental, just not as harmful.

Now, I eat a “healthy” version of cupcake, but I still can go off the deep end and have way more than one serving. It is easier to eat more, because they aren’t “bad” for me. Did I mention the word treat.

The enjoyment triggered by a yummy treat is addictive, especially when life is throwing you lemons. That momentary feeling of well-being can make it all better, until the guilt sets in. You just have to brush yourself off, and try again. I am getting better at brushing the lemons away, instead of cupcake crumbs. But it is a process that takes time.

It has been 8 years, and some change, since my household started down the path of clean eating. I eat clean, but my habit of indulgence in yummy treats is still a struggle. I don’t bake often, even though I really enjoy it. With two of us it is too easy to go overboard. I don’t eat desserts from restaurants or bakeries since I do not know what goes in them. I am left with a longing.

A hole in my soul that is shaped like a cupcake. [Tweet this]

I would like to come across a way of eating that includes the cupcake as part of the plan. Not because of the number of calories it holds, calories don’t tell you what your body uses for fuel, but because it adds nutritional value. A nice piece of meat (or other source of protein), green veggie and a cupcake, for example. Since I do not eat grains maybe that could work!?! There are a lot of grain-free cupcake recipes that are amazing. Just hope you don’t get a nut allergy any time soon…

Hey you know, I will sacrifice my body, satisfy my soul and give this plan a go. So in the coming weeks, I will update you with a cupcake of the week, cupcake photos and data (measurements, workouts, start and finish photos and mood logs). I will do this for one month, starting on Valentines Day. Gimme that cupcake!

[table id=4 /]


New Year Resolution: Get Fit

New Year Resolution: Get Fit!

Is your New Year resolution to Get Fit

Are you worried about what is going to happen to your ‘get fit’ New Year resolution, sometime around mid-January?

You’re in good company! “Get Fit” is one of the most popular New Year resolutions in America, according to the usa.gov website.

Also popular health and fitness resolutions are “loose weight”, “reduce stress” and “eat healthy”. They all have something in common; We all start out at the beginning of the year with the best intentions. And then, for some reason, most of us fall off the wagon…

Well, I for one do not believe it’s “for some reason”. The reasons are pretty typical.

We get bored.

It’s difficult to find the time.

That first work-out after years on the sofa? It hurts. And not just physically!

Besides, lasting change is tough to implement.

It’s boring to go to the gym alone.

So why do we insist on joining one of the big box gyms and go at it on our own? Because it’s cheap? That is not a recipe for success! (Is it really cheap? – see my “8 reasons cheap gyms suck” post).

Almost everybody who lose weight and maintain the weight loss share one thing:

They have social support!

Get fit with social support

Social support is the primary reason people succeed at getting fit, eating healthy or any other habit change. Social support means having somebody you feel accountable to. Maybe it’s your spouse? Maybe it’s your children?

Or, maybe it’s a group of like-minded (future) friends, sharing your desire to make a life change. The life change doesn’t have to be to get fit, lose weight, eat healthy or manage stress, but if it is?

Regular exercise is one of the key ingredients. Exercising together with other like-minded people, being inspired by them to push yourself.  Basically, getting results is more likely to occur if you have social support from friends, family (and trainers).

Value of a personal trainer, a semi-private or group training environment?

Wicked Strong Fitness is here to help you stay the path. It’s easier to fel accountable to somebody other than yourself. We can help with that. Having an appointment to show up at a studio, multiple times per week, makes a huge difference!

We support you and constantly make changes to the exercise routine. That way, it doesn’t become “routine” and wind up boring you to tears. The purpose of our training classes is to benefit your health, help you achieve your fitness goals and maintain your enthusiasm – it wanes, around mid-January, for a lot of people.

Think a personal trainer could help you stay motivated to keep your 2013 New Year Resolution past Jan 15th?

Contact us by clicking the “Need Information?” button on this page and we’ll help you figure out what works best for you and your life/schedule!


Simple Habits: One Step at a Time

Simple Habits

Simple habits are all about “Keeping it Simple”Simple Habits

Everything I know and have read about changing a habit, learning a new skill, or achieving a goal teaches that it is all about keeping it simple. Break it down into manageable parts. Keep your simple habits simple to implement. Personally, I have found this to be easier said than done!

I sometimes find it amusing that the habit that I need to work the hardest to incorporate is simply looking at the big picture and then breaking it down. Simplify!

Whether it is a new, “simple” fitness habit, an exercise and how to coach it, creating new programs, or planning out what generally needs to get done in my life, I have tendency to get stuck on the “holy crap that is a lot of stuff!” step. Then ignoring it and doing something that still is on the list which – normally – has nothing to do with what I set out to do. This is how things wind up getting put off until the very last minute. Continue reading “Simple Habits: One Step at a Time”

Strength, Fat loss and Eating Well

Reflecting Back on Our Travels to Strength, Fat loss and Eating Well

On Facebook I follow “Strong Is The New Skinny” who also posts on STRONG LOLA. This morning Marsha uploaded a great photo and some comments about how it is not easy to lose weight, build strength and eat right. But, if everyday you choose to say “[email protected]#k this, I can do it” instead of “[email protected]#k it, I give up” the rewards are worth it. That is paraphrasing a much more in-depth meme she posted, but you get the point. And it got me to reflect on the “travels” taken by both myself and my clients over the past year. A journey of strength, fat loss and eating well.

Strength, Fat loss and Eating well
From the Facebook page of Strong Is The New Skinny.

No matter where you seek motivation to lose weight, build strength and eat right, in the end it comes down to making a choice each and everyday. That choice comes from you.

Today, at your finger tips, there are amazing resources to choose from and put into action. I think that is why clients need fitness professionals to filter out the noise and find a plan (program) that get results. Each day I learn more and find ways to share what I have learned with my clients. Just as they, in their own work, learn about their field and share what they learn with others who don’t have the time or interest to dig deep into the subject but still want “distilled” knowledge.

Fat loss, Strength and Clean Eating Knowledge Gems from 2012

Successful longer-term fat loss is achieved over time, while learning about eating habits and food that heals and fuels your body. Less calories in vs. more calories out will achieve weight loss, but it will not take away the impact that processed foods and sugar have on your body. In the end, as many people have personally experienced, the weight comes back on as your eating habits come back into play after the restrictions are over.

Building strength is the ultimate bottom line in getting fit. Strength equals freedom. Freedom to select what experiences you want in life. To achieve strength you have to have an exercise and nutrition program that builds your body. This ties back to eating habits and food that heals and fuels your body.

Food is your friend, not your enemy. In February 2012, our household adapted the Paleo approach into our eating habits. Through the year, I came to realize it is a form of elimination diet. The solution is take away what seems to be making, on average, the general population ill. We have experimented adding different elements back into our diet, but in general we eat whole foods, local as much as possible, eat a limited amount of grains occasionally, no dairy, and limited amount of legumes. I would not claim that we are “Paleo” anymore. I will claim that we are consistent, conscientious, clean eaters.

Looking back

Looking back on this year I am stuck by two things:

The ahhha moment when someone takes what they are given, starts to own it and make it their own, then reap the rewards.


And the other path, where the ownership of ones self is given away and the search that was started is abandoned.


I hope you find the path to owning your everyday, and choose to find strength, discover freedoms you didn’t imagine, and meet a friend in the food you eat.

To learn how and why to get the expected results, you seek an expert to guide you. Find the one that speaks to you and own your journey.