Will you goal out with me?

Starting tomorrow, I’m dedicating myself to a strict 28-day program of clean eating, regular exercise, and quality sleep.

Most of my friends will ask “You live healthy already, what more can you do?” Compared to most people, I probably do, but being the honest person that I am, I admit my lifestyle has been terribly off lately. I’ve lost my health bearings and have indulged in almost everything, from sweets to social media to Netflix.

To reclaim my health, I’m putting myself through this 28-day program of fresh foods and some serious Pilates. Thanks to my blog and fitness star crush, Cassey Ho, she’s pre-designed a whole 28 days’ worth of workouts and recipes to help take thinking out of the diet equation. All I have to do is follow the instructions.

Sure, as a Nutritionist, I could have easily come up with a program of my own, but with the start of B-School and settling into a new place, time is of the essence, and I’m not about reinventing the wheel. Plus, this PIIT program (Pilates Intensity Interval Training) and 28-Day Reset, not only seems like fun but also challenging enough for me to stay engaged and disciplined. And, as of right now, it’s the discipline I need to get back in shape.

Also, I could use the motivation. So I welcome anyone who wants a metabolism reset and a killer body by summer to join me! I’m asking,

“Will you GOAL out with me?” Check yes or no. Tweet This!

If you check yes, follow my blog and insta @thebeautyofwellness to cheer me on as I undergo this incredible wellness transformation, and I’ll do the same in return. Also, sign up for the PIIT program here. There is a small price to pay, but I’ve done my homework, and I can assure you that the benefits outweigh the cost.

Join me tomorrow! And wish me luck!

the PIIT to your peach,




How to Choose the Right Diet

Women choosing between apple and corisant

If you’ve struggled with weight loss before, then you know that in order to lose weight you not only need to watch what you eat, but also how you eat and why you eat. Many diet programs on the market today are designed to help take thinking out of the equation by offering comprehensive meal plans. But with so many diet programs available, how do you decide on the best one for you? Here’s a checklist for choosing the right weight loss plan.

  1. Does the diet program help you cut calories? Choose a diet plan that will help you reduce 500-750 calories daily by removing high-carbohydrate and sugar-rich foods from your diet. This reduction in calories will generally result in a healthy weight loss of one to two pounds each week.
  2. Does the diet program help meet your protein needs? Not only is it important for a diet program to help you reduce calories, but also help you meet your protein needs. Consuming 0.8 g of protein per 2.2 lbs of bodyweight per day will support muscle maintenance and the metabolism while in a reduced-calorie state. For most individuals protein intake ranges from 46-56 g of protein per day. Also, protein has a higher satiety factor, which will help you stay full longer. The fewer hunger pangs that occur, the easier it will be for you to stick to a diet. Remember, consistency is the key to weight loss success.
  3. Does the diet program offer a meal replacement option? If you feel overwhelmed selecting your own meals or have trouble with portion control, then meal replacements are an excellent option. Replacing one or two meals daily with meal replacements while following a comprehensive weight management program, where you can receive guidance from a nutritionist or health coach, can help you achieve your weight loss goal successfully.
  4. Does the diet program help you limit your sodium intake to 2,300 mg daily? The average American consumes an excess amount of sodium daily, at roughly 3,400 mg per day. A high sodium diet can contribute to increased water retention and lead to health risks, such as high blood pressure. When choosing a diet program, make sure the amount of sodium you will consume each day is 2,300 mg per day or below. By cutting down your sodium intake, you will be reducing water weight as well.
  5. Does the diet program recommend exercise? Physical activity has been shown to contribute to weight loss and decrease belly fat. A good diet plan would include all of above criteria as well as recommend physical activity for at least 30 minutes or more on most, and preferably all days of the week at a moderate- to high-intensity level.
  6. Does the diet program have a health care practitioner available to contact? At the start of your diet program as well as during, you may need a diet assessment or have questions about your progress. Having the accessibility to speak or collaborate with a nutritionist or health coach may lead to a more successful weight loss journey.

A diet program that meets the criteria on this checklist will help set you up for success. Then all you will need to do to carry out your diet program successfully is to set specific, measurable, actionable, realistic, and timely goals that will help you stay motivated and disciplined on the diet.

I hope this post helps you in finding the right diet that works for you. If you have any questions about your current diet or a diet you might be interested in, feel free to contact me by leaving your question(s) in the comment section.

Goodluck, Jamie


Go Off the Wall, Nuts!

Picture of Walnuts

While I was munching on Diamond of California’s glazed walnuts at my desk this afternoon, an e-mail from California Walnuts coincidentally showed up in my inbox, alerting me about the newest study on Walnuts and Cognitive Function. In the study, people who ate walnuts each day – even as little as half an ounce, performed cognitively better than those who did not eat any. Those who ate higher amounts of walnuts performed even better. What great news! So, for a healthy brainy cognitive boost, find it in Walnuts. Walnuts are also higher in antioxidants than other nuts out there, which can help with immunity and aging. If you ever feel like quite the snacker at your work desk like me today, snack on a handful of wholesome walnuts; but just like everything else, don’t over do it!

Check out the study here.

Makeover Your Fridge

Spring cleaning is a great way to freshen up our homes and liven up our spirits partway into the year. It is an opportunity for us to get rid of old closet items and clean up around our living space. By doing so, we brighten up our rooms and can make way for the new things we want in life.

Besides tidying up around the house, one area that we often leave behind is the inside of our fridge. Cleaning and reorganizing our fridge is a must, because it will not only help make our food safe, but also last longer.

Here’s what you can do once you start tackling “clean fridge” on your spring cleaning checklist.

First things first: Do a temp check on your fridge. If your fridge does not come with a thermometer, make sure you buy one that can attach to the inside of your fridge. The inside of your fridge should be at a consistent temperature of 35 – 40o F (2 – 4o C). Any temperature greater than that can cause food spoilage, and temperatures below that range can cause freezing issues. Doing temp checks often is one of the best preventative ways to help keep food safe and lasting longer.

Next, get rid of expired items and leftovers that are more than three to four days old. Expired items and leftovers are lower in nutrition compared to fresh foods and can increase your chances of food poisoning, so it is a good idea to check dates and get rid of old foods. Plus it helps free up space in your fridge, allowing air to circulate better which can help keep the temperature in your fridge more stable, helping it run on less energy.

Then, reorganize food items to help lengthen the life of your perishable items in your fridge and keep them safe.

  • Condiments that contain preservatives and beverages can go on the top shelf or in the door of the fridge, areas that are least temperature stable.
  • The coldest part of your fridge is the bottom back shelf, which is the best place to put any leftover foods, fresh-squeezed juices such as unpasteurized orange juice and dairy items such as milk, yogurt and cheeses.
  • Eggs can go on your middle shelf, where the temperature is the most stable. Make sure to keep your eggs in the carton that it was purchased in. Eggs are porous and can absorb the odor from surrounding foods. The cartons will help protect your eggs.
  • If you have any packaged raw meats, place them on the bottom shelf, in a large bowl or plate to keep any juices from the meat from leaking onto other foods.
  • Place your sandwich meats or cold cuts in the deli drawer, which is slightly colder than the rest of the fridge. If you do not have a deli drawer, use your bottom shelf instead.
  • Veggies like to stay moist; store them in the drawer with the highest humidity. Fruits on the other hand like to stay drier, so keep them in the drawer with the lowest humidity and keep them separate from your vegetables. Also, it is a good idea to leave your fruits and veggies unwashed until you use them. Water can promote mold and cause bacteria to grow.

Once you have an idea of how your fridge is organized, consider getting a turntable for your fridge’s shelves to easily find items and keep them accessible as well as expiration dates visible. Also, if you do not have these handy already, get clear stackable containers for leftovers; this will help keep your fridge neat and organized. Lastly, keep a permanent marker close to your fridge to label items with the date that it was opened as a reminder for how long it has been open and when to eat it by before it needs to get tossed out.

Lastly, make sure to clean your fridge often. You can repeat the steps above when going through your fridge. In addition, empty and clean each drawer, wipe up spills right away before they dry up and store an open box of baking powder in your fridge or freezer to help eliminate odors – replace every three months. When your fridge is neat and clean, it will not only help you stay within a budget by knowing what you already have before making a run to the store, but also keep your family safe from foodborne illnesses.

Good luck spring cleaning your fridge!

If you found this blog helpful, I would love to hear your comments, just leave me a message in the comment box below. Also, if you’ve done some rearranging send me a before and after picture of your fridge, I would love to see what you’ve done!