FOLLOW IG: @SpottedMotion for Health & Fitness.

For the ultimate health and fitness tips and motivation follow my new instagram page: @SpottedMotion

I started it from scratch to create a platform for quick information and tips. The goal is to get the masses informed about certain foods and their health benefits, certain workouts and tips, and motivate them to become a better them.

Become a healthy you.

FOLLOW @SpottedMotion via Instagram


by Jeremy Michaels


MSG (Monosodium Glutamate) 
is an amino acid used as a flavor enhancer in foods. It has many harmful effects such as headaches and migraines, disorientation, depression, eye damage, fatigue, and effects the neurological pathways of your brain and disengages the “I’m full” function to your brain which causes you to eat more and gain weight.

If you consume processed foods regularly, or eat out very often, it is very likely that you are feeding your body a substantial amount of MSG. And this amount might be a lot more than you are aware of. This is because MSG is added to many processed foods, in disguise of at least 20 different names.

The following food ingredients always contain MSG:

  • Monopotassium glutamate
  • Glutamate
  • Glutamic acid
  • Hydrolyzed protein
  • Hydrolyzed vegetable protein (HVP)
  • Hydrolyzed plant protein (HPP)
  • Autolyzed plant protein
  • Textured protein
  • Calcium caseinate
  • Sodium caseinate
  • Yeast food
  • Yeast extract
  • Yeast nutrient
  • Autolyzed yeast
  • Maltodextrins
  • Hydrolyzed oat flour

And the following food ingredients often contain MSG:

  • Malt extract
  • Malt flavoring
  • Malted barley flavor
  • Barley malt
  • Flavors, Flavorings
  • Natural flavorings
  • Natural chicken, beef or pork flavorings or seasonings
  • Reaction flavors
  • Caramel flavoring
  • Caramel coloring
  • Food seasonings
  • Bouillon
  • Broth
  • Stock

So it seems like it is not easy to avoid MSG in your diet if you consume quite a bit of processed foods. And since many restaurants also use MSG in preparing their foods, you are likely to encounter more MSG when you eat out.

Don’t be fooled by those who claim that just a little bit of MSG won’t harm you or even kill. You are probably taking in more than just a bit of MSG when you are not careful. This is because the amounts add up from different sources. And MSG can bring you neurotoxic side effects.

The best way of avoiding MSG is to prepare your own meals using fresh ingredients (without using MSG, of course) as often as possible.

Healthy Foods To Eat During Pregnancy.

by Jeremy Michaels


A healthy diet is an important part of a healthy lifestyle at any time, but especially vital if you’re pregnant or planning a pregnancy. Healthy eating keeps you feeling good and gives your baby the essential vitamins and nutrients they need.

Overall aim for a balanced diet with the appropriate blend of all 5 food groups:


Have a healthy breakfast everyday. Also aim to drink 8 glasses of water a day. You will probably find that you’re more hungry than usual but you don’t need to “eat for two” as they say – even if you’re expecting twins or triplets.

Fruits and Vegetables. Eat plenty of fruits and vegetables because these provide lots of vitamins and minerals, as well as fiber. These include kale, spinach, romaine lettuce, broccoli, tomatoes, avocado, blueberries, raspberries, apples, oranges, cantaloupe, grapes, peppers, etc.

Complex carbs. Starchy foods are an important source of vitamins and fiber, and are satisfying without containing too much calories. This includes bread, sweet potatoes, potatoes, cereal, rice, pasta, noodles, oats, oatmeal, yams and corn meal. These foods should be the main part of every meal and you should aim for about 8 portions a day.

Protein. Foods containing protein help the baby grow. Meat, fish, chicken, eggs, milk, cheese, nuts and beans are all good sources of protein. Eat some protein everyday and always choose lean meat.

Dairy. Dairy foods such as milk, cheese, yogurt, etc. are important because not only do they contain protein, they contain calcium and other nutrients that your baby needs. Always choose whole fat and aim for 4 portions a day.

Fats, Sugars and Oils. These foods include butter, oils, salad dressings, cream, chocolate, biscuits, pastries, ice cream, cake, puddings and high sugar drinks such as juice and soda. You should eat only a small portion of these foods and only occasionally. These foods contain too much sugar and too much fat without providing enough nutrients and can contribute to weight gain, obesity, tooth decay and disease.

Essential Nutrients During pregnancy1

The following are foods you should not eat when you’re pregnant because they have a high probability to make you ill and harm your baby. Also they’re very healthy for health in general:

Any fried foods
Processed foods
Processed meat such as deli meat, pepperoni, hotdog, etc.
Raw or undercooked meat
Liver or any liver products
Shark, marlin, swordfish, sushi
Unpasteurized milk
Caffeine: coffee, soda, energy drinks, etc.

Beer 101

by Jeremy Michaels


In the world of natural health, there is a much greater emphasis on what we eat. Sometimes, it seems that the focus on food overshadows the importance of scrutiny over alcoholic beverages. With all of the hard work we put in with our diet and exercise, we can lose all that work by having a big night or weekend out having fun and drinking. And FYI alcoholic beverages are not required to list their ingredients like food and non-alcoholic beverages. The best bet is to find a brew that you can trust. Avoiding cheap beer is also recommended since they are cheap for a reason.

The following is a list of ingredients in beer that are unhealthy:

GMO Corn Syrup
GMO Corn
High Fructose Corn Syrup
Fish Bladder
Propylene Glycol
Monosodium Glutamate (MSG)
Natural Flavors
GMO Sugars
Caramel Coloring
Insect-based Dyes
And more…


The following 8 Beers brands are known to be unhealthy and you should stop drinking it immediately:

1 – NEWCASTLE BROWN ALE. Contains caramel coloring; class 3 and 4 caramel coloring are made from ammonia, a carcinogen.

2 – BUDWEISER. One of the most popular beers in the world and the United States. Bud is made with GMO corn.

3 – CORONA. GMO corn syrup.

4 – MILLER LITE. GMO corn syrup and GMO corn.

5 – MICHELOB ULTRA. Contains a genetically modified sweetener called GMO dextrose.

6 – GUINNESS. Contains isinglas, which comes from fish bladder.

7 – COORS LIGHT. Cheap and readily available, this has GMO corn.

8 – PABST BLUE RIBBON. Contains GMO corn and GMO corn syrup.

It is easy to remember that it is best to avoid American beers and go with something organic. There are also non-organic beers that are fine with no hidden ingredients and health alerts.

The following are some healthy beer alternatives:

Organic Beers (Unpasteurized & Unfiltered):
Wolaver’s – all beers
Lamar Street – Whole Foods label (brewed by Goose Island)
Bison – all beers
Dogfish Head
Fish Brewery Company – Fish Tale Ales
Lakefront Brewery – Organic ESB
Brooklyn Beer
Pinkus – all beers
Samuel Smiths – Samuel Smiths Organic Ale
Wychwood – Scarecrow Ale

Non-Organic Beers (Unpasteurized & Unfiltered):
Sierra Nevada – all choices
Duck Rabbit – Brown Ale, Porter, Amber Ale, Milk Stout
Dogfish Head – 60 Minute IPA, Shelter Pale Ale, Chicory Stout
Shipyard – Summer Brew
Victory Brewery – Whirlwind
North Coast – Blue Star
Bridgeport – IPA (Bottle conditioned)
Ayinger – all choices
Royal Oak – Pale Ale
Fraziskaner – Hefeweisse and Dunkel Weisse
Weihenstephaner – Hefe Weissbier
Maisel’s – Weisse
Hoegaarden – Belgian Wit
Amstel Light
Duchy Original Ale Organic
Mill Street Brewery
Fuller’s Organic
Nelson Organic Ale
Natureland Organic

Screen Shot 2014-08-14 at 9.39.00 PM

Beer contains almost all the minerals we need to survive. It was a staple of many diets during the European middle ages, when good nutrition was rare. Back then you drank beer to survive. Today, beer is considered good and healthy in moderation. Most importantly, you have to make sure you’re drinking the right beer (organic/non-gmo) and avoid the beer with both the known unhealthy ingredients and hidden ingredients.

Cooking Oils, Explained.

by Jeremy Michaels


There has been a lot of questions about what fats and oils to use for cooking for health. It makes sense; after all there is a lot of confusion about fat in general. And with the increasing hype over “heart healthy” vegetable oils and their sky-rocketed consumption level, it’s no wonder people have questions about these highly over-recommended products. So let’s talk vegetable oils: What are they? Why you should avoid them? And what are the best fats and oils for cooking?

Ready? Let’s do this.

Vegetable Oils: What are they really?

Vegetable oils are oils that have been extracted from various seeds. The most common include rapeseed (canola oil), soybean, corn, sunflower, safflower, peanut, palm, etc. Unlike coconut oil or olive oil that are extracted by pressing, these new-fangled oils have to be extracted in very unnatural ways.

A non-traditional food with a questionable short history

Unlike traditional healthy fats (butter, olive oil, lard, etc.) our industrial vegetable oils are a very new addition to the “food world”. In fact, they were practically non-existent until the early 1900s. But with the invention of certain chemical processes and a need for “cheap” fat substitutions, the world of fat hasn’t been the same since.

Consider that at the turn of the 20th century that amount of vegetable oils consumed was practically zero. Today the average consumption is 70 lbs a year per person.


Of course that number jumped dramatically once the campaign against saturated fats and cholesterol took its public rampage. (Hint: Cholesterol and Saturated Fat are essential to good health.)

Even today, despite the fact that heart disease and cancer continue to rise at an alarming rate while butter consumption is down (and vegetable oil consumption is at an all-time high), people are still believing the hype and buying this very non-traditional, non-healthy unnatural processed food-like products.

Vegetable oils: an unnatural process from the start.

Before we talk about the process by which vegetable oils are made, let’s first look at one of best traditional healthy fats: Butter.

Butter is a simple process that comes when cream separates from milk. This is a natural process that only takes a little patience. Once the cream and milk have separated, all you need to do is skim off the cream and shake it until it becomes butter.

Now let’s compare that to the production of canola oil. Here’s an overly simplified version of the process:

Step 1: Find some “canola seeds.” Oh wait, they don’t exist. Canola oil is actually made from a hybrid version of the rapeseed: most likely genetically modified and heavily treated with pesticides.

Step 2: Heat the rapeseeds at unnaturally high temperatures so that they oxidize and are rancid before you ever buy them.

Step 3: Process with a petroleum solvent to extract the oils.

Step 4: Heat some more and add some acid to remove any nasty wax solids that formed during the first processing.

Step 5: Treat the oil with more chemicals to improve the color.

Step 6: Deodorize the oil to mask the horrific smell from the chemical processing.

Of course, if you want to take your vegetable oils one step further, just hydrogenated it until it becomes a solid. Now you have “margarine” and “trans fat” (a deadly hydrogenated fat)


Why Are Vegetable Oils Unhealthy?

Hopefully at this point you can see how NOT real these oils are. And in my book, “not real” is reason enough to avoid them. So how can they continue to be marketed as “heart healthy”?

Along with the continued myth about saturated fats and cholesterol, these oils are promoted as healthy because they contain monounsaturated fats and Omega 3 fatty acids. And that’s what advertisers focus on to draw you into the fake health claims. But it definitely doesn’t paint the whole picture.

Without going into extreme detail here are the many problems with vegetable oils:

  • The polyunsaturated fat issue: Vegetable oils contain very high levels of polyunsaturated fats. But did you know that the fat content of the human body is about 97% saturated and monounsaturated fat? Our body needs fat for rebuilding cells and hormone production. And it can only use what we give it. Polyunsaturated fats are highly unstable and they oxidize easily. These oxidized fats cause inflammation and mutation in cells. That oxidation is linked to all sorts of issues from cancer, heart disease, endrometriosis, etc. Polyunsaturated fats are bad news.
  • The omega-6 fatty acid issue: There’s a lot of hype about Omega-3’s and how healthy they are. But what often gets neglected is the fact that it’s more about the ratio of Omega-3 and Omega-6 fats that are critical to good health. You must balance the two. Vegetable oils contain a very high concentration of Omega-6 and these fatty acids oxidize easily. Omega-3 fatty acids have been shown to reduce inflammation and protect against cancer. Unbalanced levels of Omega-3 and Omega-6 fats have been linked to many types of cancers and a host of other problems. And, as you’ve probably guessed, most Americans are high in Omega-6 fatty acids and low in Omega-3’s. But people keeping buying into labels on vegetables oils that say “a good source of Omega-3s” without realizing that they are really just making the imbalance even worse.
  • All the other bad and unhealthy stuff: Beyond the unnatural levels of polyunsaturated fats and Omega-6 fatty acids, there are all the additives, pesticides, and chemicals involved in processing these oils. Many vegetable oils contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene). These artificial antioxidants keep the food from spoiling too quickly, but they have also been shown to produce potential cancer compounds in the body. And they have been linked to things like immune system issues, infertility, behavioral problems, and liver and kidney damage. Oh yeah, and many vegetable oils come from genetically modified sources (GMOs). In a nutshell, these oils are extremely unhealthy. They’ve been linked to reproductive problems, low birth rate, hormonal issues, obesity, mental decline, liver problems, and the biggest problems of our day: cancer and heart disease.

The Following Are Oils To Avoid Completely

  • Canola oil
  • Corn oil
  • Vegetable oil
  • Grapeseed oil
  • Sunflower oil
  • Safflower oil
  • Cottonseed oil
  • Rapeseed oil
  • Soybean oil
  • Rice bran oil
  • Sesame oil
  • Peanut oil
  • Margarine (trans fat)
  • Shortening (trans fat)
  • Any fake butter substitutes such as ghee

What Oils To Use?

The following are natural healthy oils and are good in moderation. However you must know which oils are for high heat cooking, medium heat cooking and/or for dressings and non-heat cooking purposes. All the oils below are considered to be “healthy fats” and have many health benefits. Most of them are high in heart healthy saturated fat, monounsaturated fat and both Omega-3s and Omega-6s fatty acids. Some are high in polyunsaturated fat like the unhealthy vegetable oils but are good for non-heat cooking purposes in moderation.

  • Coconut oil (considered to be the healthiest cooking oil)
  • Olive oil (considered to be the healthiest oil for dressing/non-heat purposes)
  • Hemp oil
  • Red palm oil
  • Walnut oil
  • Avocado oil
  • Flax oil
  • Chia oil
  • Macadamia Nut oil
  • Brazil nut oil
  • Fish oil
  • Butter

The Conclusion

Simply skipping those unhealthy vegetables oils in the grocery story isn’t too hard. But keep in mind that most processed foods contain these oils. Salad dressing, condiments, crackers, chips, frozen foods, breads, etc. check your ingredients. Don’t buy them. In fact, just skip processed foods altogether and you’ll save yourself a lot of trouble. The key to good health is avoiding processed food.

However It’s hard to avoid these unhealthy vegetable oils completely if you are eating out, and I personally try not to stress about the occasional night at a restaurant. Just keep these bad boys out your kitchen.


by Jeremy Michaels


Kombucha tea is a fermented drink made with tea, sugar, bacteria and yeast. Basically Kombucha is a naturally carbonated, fermented tea. As you may know, fermented foods are very good for you.

While pasteurization and irradiation kills bacteria and yeast, fermentation actually uses live bacteria and yeast, as well as a sugar source, to create its end products, which include naturally fermented sauerkraut, kimchi, sourdough bread, beer and wine, yogurt, and yes, Kombucha. Kombucha is not as fermented as wine or beer – it only has a tiny percentage of alcohol.

Kombucha is actually an ancient drink, made for centuries and celebrated for its many health benefits. It’s said to have originated in China where it was nicknamed the “elixir of life.” Kombucha then made its way to Russia, and eventually to the United States.

The following are the known health benefits of Kombucha:

1 – Boosts Immune System. Got allergies? Are you run down frequently with colds? You can build up your immunity naturally by consuming more fermented foods and drinks. Our immune system is in our gut. Most of us have grown up on antibiotics and other drugs that kill off our beneficial bacteria. The result? Kombucha’s fermentation process encourages the growth of beneficial bacteria. Probiotics are good for your gut, and good for immunity. Kombucha is also rich in antioxidants, which help to strengthen immunity.

2 – Detoxifies. Kombucha has probiotics and enzymes that promote detoxification. One of the main jobs of the good bacteria in your gut is to detoxify. By adding more beneficial bacteria to your gut, you’re getting the job done faster. Kombucha promotes detoxification. Regular consumption of Kombucha tea also supports liver function more efficiently.

3 – Rich In B Vitamins, Enzymes and Antioxidants. In addition to beneficial bacteria, Kombucha contains B vitamins and enzymes. B vitamins provide support for the body’s metabolic functions including overall energy, utilization of carbs, heart health, and healthy hair, skin, and nails. Adequate intake of B vitamins can reduce stress, anxiety and depression, boost memory, and relieve PMS. Most of us don’t get enough enzymes these days because we don’t eat enough raw food. The role of digestive enzymes is to break down the foods that we eat into smaller compounds so the nutrients can be more easily absorbed into the bloodstream.

4 – Increased Metabolism & Energy Booster. The enzymes in Kombucha boosts metabolism. In addition, all the beneficial bacterial and enzymes in the tea helps your body work better and take the burden off of it’s functioning. Kombucha also has caffeine and as a result you get more energy. As stated above, Kombucha is rich in B vitamins, which gives the body energy.

5 – PMS Relief. It is said that Kombucha helps to relieve PMS. How? B vitamins help to break down and flush out excess estrogen from the body (a condition called estrogen dominance). This can help to reduce PMS symptoms.

Other benefits include easing the digestion system, relief of arthritis and joint pain and helps with acid reflux.


Maca Powder.

by Jeremy Michaels


Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng” for many years. Maca’s benefits have been long valued and has been popularized as a supplement and food ingredient. Maca powder’s versatility and health benefits make it one powerful super food.

You can find red Maca, black Maca and yellow Maca in powdered form and all 3 varieties are extremely healthful but have particular areas in which they benefit more or less than the other. Maca helps your overall health in a number of ways as it supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout, you will notice an increase in muscle mass. Whether you are an athlete, or just a ordinary person that needs to cope with the stress of modern life, maca powder can benefit you in many ways. Maca is rich in B vitamins, vitamin C, vitamin E, other vitamins and provides plenty of calcium, zinc, iron, magnesium, phosphorus and amino acids.

The Following are The Health Benefits and Uses of Maca Powder:

  • Increases Energy: Within days of using maca your energy levels will increase. It is also known for increasing stamina. Many athletes take maca for peak performance. If you find yourself tired most of the time, experiment with maca. Just a small amount could be exactly what you need for a boost! This works by maca balancing your hormones and providing plenty of protein and amino acids to build muscle, increase stamina and oxygen in blood, Maca increases vitality and energy throughout the whole body.
  • Relieves Stress: Maca increases blood oxygen content, which helps the body adapt to physical and environmental stressors. This normalizing effect is called homeostasis, our body in perfect balance as it should be in nature. Maca is considered a adaptogen, which is described as a natural substance that helps the body adapt to stress and normalizes body processes. Another well-known adaptogen is ginseng.
  • Sexual Function & Increases Libido: Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility. Studies have found that Maca also increases sperm production and is a natural anti-depressant.
  • Women’s Health: Maca relieves menstrual issues and menopause. It helps with cramps, body pain, hot flashes, anxiety, mood swings, and depression. If you are pregnant or lactating you should avoid taking maca.
  • Balances Mood: If you find yourself overcome with anxiety, stress, depression or mood swings, maca may help alleviate these symptoms. Maca powder supposedly increases your mental energy and focus.
  • Regulates Thyroid Function: Another positive health benefit of Maca is that it can help regulate healthy thyroid function, how fast or slow you burn energy.
  • Helps Skin: Many people take maca for skin issues, as for people it helps to clear acne and blemishes. Another benefit for your skin is that is decreases sensitivity. In hot or cold weather, maca may help your skin withstand extreme temperatures.

Screen Shot 2014-07-01 at 8.57.45 PM



by Jeremy Michaels


Spirulina is a blue-green algae that grows in sea salt water, but you’ll usually find it in powder or tablet form at a health food store sold as a superfood. And a SUPERFOOD it is! Seaweeds in general are a highly concentrated source of nutrients. Spiriulina is special because of it’s high protein content and very health benefits.

Spirulina is a complete protein. That means that it contains all 9 essential amino acids that you have to obtain from your diet. There are 20 amino acids (protein building blocks) that our bodies need for optimal function.

9 of those amino acids are known as “essential amino acids” where as the other 11 are known as “non-essential amino acids”. The 11 non essential amino acids can be manufactured within our bodies from other nutrients. And the other 9 essential amino acids cannot be manufactured by the body, and thus must be consumed only through food. Spirulina contains all 9 essential amino acids, and it is about 70% protein by weight (with the rest of its energy coming from carbohydrates and good fats.)

You can add spirulina powder to your smoothie recipes and other raw treats as an added boost of protein by combining 1 scoop of hemp protein with a tablespoon of spirulina together. It’s important that you source high quality spirulina, as not all spirulina is created equal.

In only 100 grams of Spirulina you will find:

  • 57 grams of protein.
  • 3.6 grams of fiber.
  • 342 micrograms of Vitamin A. (beta-carotine)
  • 2.38 mg’s Vitamin B1.
  • 3.67 mg’s Vitamin B2.
  • 12.82 mgs Vitamin B3.
  • 94 micrograms Vitamin B9.
  • 66 mg’s choline.
  • 10 mg’s Vitamin C.
  • 28.g mg’s Iron.

Spirulina has many health benefits:

  • Supports liver and kidney function.
  • Strengthens digestive system.
  • Reduces sugar cravings.
  • Helps lower fasting blood glucose levels in those with diabetes.
  • Increases energy levels.
  • Nourishes the cardiovascular system.
  • Boosts the immune system.
  • Increases endurance.
  • Helps to increase focus and concentration.
  • Reduces appetite.
  • It is a concentrated form of chlorophyll, which helps to nourish and build the blood and remove toxins and heavy metals from your body.
  • Considered one of the cures and preventers of cancer.


943226_379767815465229_1150826269_n_thumb (1)

7 Known Healthy Foods That Are Actually Unhealthy.

by Jeremy Michaels


If you’re struggling to lose weight and maintain healthy in spite of consistent and genuine efforts, it may be the case that you have some misconceptions about what constitutes healthy eating.

While things like cheeseburgers, red meat and fried foods are widely known to be bad for your body, it is unfortunately true that dozens of other food have a reputation of being healthy but are actually very unhealthy in disguise. The following are some of the very worst offenders.

Here are 7 Known Healthy Foods That Are Actually Unhealthy:

1 – Low-fat and/or reduced fat yogurt. Dieters often choose low-fat or reduced fat yogurt over whole fat because of the low or reduced fat content and what it implies, that it will be helpful in weight management. Unfortunately, this isn’t the case. The fat in dairy products are the “good fats” that you should be eating. More importantly, you should be informed that yogurt manufacturers add in more sugars and chemicals into their low-fat and reduced fat products to balance and better taste because of the lack of fat.

2 – Prepared salads. When you order a salad at a restaurant or buy a prepared packaged salad at your averaged supermarket, you may think you’re treating your body right and showing remarkable restraint. However, while salads are very good for you, some of them can be as bad as a burger and fries meal. And that’s because of the added fats and sugars which pour on more calories to your salad. Extra ingredients like mayo, salad dressings, croutons, the wrong oils, etc. are things to look out for. You should opt to make your own salad at home with low sugar content ingredients, green leafy vegetables, extra virgin olive oil, balsamic vinegar, a squeezed of lemon or lime and delicious herbs.

3 – Granola. It’s known to be healthy snack or added breakfast topping but it’s actually very unhealthy. Granola has too much sugar and too little fiber, just like most satisfying cereal like foods. With all the sugar it contains, just one cup of granola can easily top out to 600 calories. And with it’s popularity, granola is now in all types of flavors, which equals more added sugars and more calories, especially if you’re eating it with something else like yogurt or oatmeal.

4 – Trail mix. Considered to be a convenient healthy snack to most because it typically contains plenty of nuts and dried fruit that tends to create that impression. Unfortunately, most trail mix contains the wrong unhealthy oils to save the company money, sugar-covered nuts, yogurt-coated raisins, corn syrup, and deep fried banana chips. Trail mix is far from healthy with it’s excessive amount of empty calorie content in the form of added sugars and bad oils.

5 – Energy bars, protein bars and cereal bars. They can come in the smallest package and have lots of vitamins and minerals, or fiber and protein as they advertise, but they’re nothing better than a candy bar. Most bars are loaded with the wrong fats, added sugars and sodium which can make one consume up to meal’s worth of calories for just a tiny snack. It’s best to avoid these processed bars and get your protein and fiber elsewhere.

6 – Smoothies. With so much fruit, how can smoothies be a bad thing? Smoothies are often loaded with lots of sugar because too much servings of fruit are added. One smoothie can go up to 400 to 600 calories which is like a meal. It will definitely fill you up but won’t satisfy you all day, which means more calories when you eat a meal later on. It’s best to moderately and occasionally make your own homemade smoothie so you can know exactly how much fruit you put in. Smoothies are considered healthy but can be unhealthy if have them excessively.

7 – Frozen yogurt. Sorry this is not healthy and never will be. No matter which frozen yogurt you choose, there’s absolutely no nutritional value in it. You’re not doing yourself a favor by choosing frozen yogurt over ice-cream. It’s a sugar treat – lots of sugar and high in saturated fat and sodium. You matters well get the real thing, ice-cream. Just eat a small portion of it and treat yourself.


Screen Shot 2014-03-21 at 8.35.11 PM

A quick list for those who want to eat and maintain healthy.

– Eat 3 servings of green leafy vegetables.
– Eat 2-3 servings of fruits.
– Eat a handful of nuts.
– Eat a handful of seeds.
– 1 to 2 tsps of unrefined virgin coconut oil.
– Eat an organic apple a day.
– Eat a garlic clove a day.
– Drink a cup of water when you wake up.
– Drink a cup of water before you eat lunch and dinner.
– Drink lots of water throughout the day.

– 1 tsp of apple cider vinegar.
– Eat an avocado. (or guacamole)

– Drink water with lemon, lime, cucumbers and mint leaves.
– Drink apple cinnamon water.
– Drink 100% pure lemon juice.
– Eat raw honey (or Manuka honey).
– Eat a banana.
– Eat green leafy vegetables such as kale, spinach, romaine lettuce, broccoli and swiss chard.
– Eat fruits such as berries, pears, mango, orange, grapefruit, kiwi, peaches, grapes, cantaloupe, etc.
– Drink a “homemade” nutritious smoothie.
– Juice and drink green leafy vegetables.
– Drink coconut water/watermelon water/maple water/cucumber water.
– Eat nut butters. (peanut butter, almond butter, tahini, walnut butter, pecan butter, cashew butter, etc.)
– Drink nut milks. (Almond milk, coconut milk, oat milk, hemp milk, cashew milk, soy milk, hazelnut milk, quinoa milk, etc.)
– Eat legumes. (beans, lentils)
– Eat whole grains. (quinoa, brown rice, farro, oats, oatmeal, bulgur, barley, amaranth, wild rice, etc.)
– Eat superfoods. (spirulina, chlorella, barley grass, wheatgrass, cacao powder, gojiberries, maca powder, hemp powder, aloe vera, seaweed, royal jelly, acai, etc.)

– Any meat. (chicken, turkey, pork, red meat, etc.)
– Any seafood. (fish, salmon, shrimp, lobster, crab, etc.)
– Greek yogurt.
– Cheese.
– Eggs.
– Dark chocolate.
– Jams.
– Whole wheat pasta.
– Coffee.
– Butter.

– Juice
– Bread.
– Bagels.
– High carb foods.
– Corn.
– Milk chocolate.
– Peanuts

– Milk.
– Soda.
– Energy drinks.
– Any juice that’s not 100% juice.
– White rice.
– White pasta.
– White flour.
– Soybean oil, canola oil, corn oil, vegetable oil, peanut oil, safflower oil and sunflower oil.
– Margarine.
– Shortening.
– Cake, cookies, chips, doughnuts, muffins, rolls, cupcakes, etc.
– Any processed foods.
– Any fast foods.
– Any fried foods.
– Any processed meats. (deli meat, hotdogs, sausage, bacon)
– Processed soy.
– Any trans-fat.
– Refined salt.
– Refined sugar.
– Any high sugar or added sugar products.
– Any syrup.
– Low-fat or reduced fat products.
– Sugar-free products.
– Certain food additives and preservatives. (high fructose corn syrup, MSG, aspartame, BHA and BHT, rBGH, sodium nitrate, sodium nitrite, agave nectar, potassium bromate, potassium sorbate, potassium benzoate, soy lecithin, sucralose, carrageenan, food dyes such as yellow#5, yellow#6, red#3, blue#1, blue#2, corn syrup and GMOs)

Screen Shot 2014-03-21 at 8.23.38 PM

Read my previous blogs…