healthy habits

Nutrition: A Quick Tip to Get Over Mid-Afternoon Slump

Many moons ago while I was in undergrad and then chiropractic school, I would spend my all-nighters with a couple of cold apples instead of warm caffeine-filled coffee. Want to know why?

Check out the video below!

If you like my health tips, make sure to check out my Facebook Page where you'll usually find them first!

Hydration: Water Math


After Adaptation (making sure your nervous system is clear and balanced), and Restoration (giving your body the rest it needs to heal), Hydration is the most important thing your body needs to keep functioning the way it was designed.

So, as we close out the summer and great ready to move into the fall months where it may not be as easy to remember to drink your water, here is one simple place you can look to have all the tips you need to get your daily water intake in!

Make sure you know how much you need to drink!

Water Math (I'll be honest, it's the only math I'm really good at)

Your body weight in pounds divided by 2 is the number of ounces you should be drinking daily. When exercising, I also recommend an extra 8 oz for every 30 minutes of exercise.

So, now that you have your number... How are you going to drink all that water?

Purely because its annoying, I highly recommend you find the largest water bottle you're willing to carry. If you can handle a 24 to 32oz bottle, it's best. Once you have that figured out, take your total number of ounces and divide that by the number of ounces your bottle carries. Now you know how many refills you need to drink!

In the morning, if you need 3 or 4 or really whatever number refills, take that many rubber bands and wrap them around your water bottle. As you refill, take one off! (You may also want to prep a 16 oz glass by your bedside for the morning)

Start by drinking 16 oz, first thing in the morning upon waking. This is a great way to start your day and flush your system.

After that, drink up to 8 oz every 20 minutes and not more often then that. When you chug water, it truly goes right through your system and is almost of no use to you. Not chugging your water will really be helpful in limiting bathroom trips as well.

At this rate, you can probably be done with your water intake by lunch. so even if you only drink 16 oz of water every hour, you can spread your water intake through out the day without getting to close to bedtime.

Set an alarm if you need to! When I first started preparing for Baby #1, and how all these essentials came into my life, I drank very limited water. I really did have to set an alarm to get serious about my water intake. Use a fitness app to track it, the rubber band system, find whatever works for you. 

Being serious about your hydration can truly change your health.

So for anyone that got a little lost with my math, here is an example:

180 lb person will need to drink 90 oz of water per day.

If they are using a 24 oz water bottle and they drink 16 oz first thing in the morning, the balance is 74 oz.

74 / 24 is approx 3 refills

At 16 oz an hour, water intake will be complete by noon! (4 sips every 15 minutes, or 8 sips every 30 minutes)

(Remember to add in extra water for exercise time)

If you have any questions or concerns, remember I'm always here for you. The journey to better health and lasting quality of life should be filled with love, laughter, and support. 

Nutrition: Start Snacking!


Snacking happens, so why not snack smart?

As we rush back to school, these healthy snacks are not only great for our kiddos, but also for us!

Are you one of those people who looks for a snack shortly after your morning coffee or mid day as the work day is starting to wind down or not just there yet?

Protein based snacks will give you the energy you need to keep going longer than your quick carbohydrate filled treat you've been thinking about, be much healthier, and will help you last longer until its actually meal time.

Check out the link for 27 Healthy & Portable High-Protein Snacks and make a list of your favorites.

Here are few of my and Karina's favorites to try:

Nut Butter Boat
2 tbsp natural nut butter with 1 cup apple or celery slices: 8.3 grams protein

Mini Bean & Cheese Quesadilla
1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small whole wheat tortilla: 17.9 grams protein

Hummus Dippers
1/3 cup hummus with 1/2 cup mixed vegetable sticks: 6.7 grams protein

Protein Bites
1 1/2 tbsp nut butter, 3 tbsp oats, 1/2 tbsp honey, 1/2 tbsp dark chocolate chips, rolled into balls: 8 grams protein

"Cheesy Popcorn"
3 cups air-popped popcorn coated with 2 tbsp nutritional yeast and a sprinkle of salt: 8.9 grams protein

Leave a comment with your favorite high protein snack below!

f you have any questions or concerns, remember I'm always here for you. The journey to better health and lasting quality of life should be filled with love, laughter, and support. 

Motion: Spotlight on Mass Suit

MASS Suit is the world’s breakthrough patented wearable tool that caters to the masses. The Suit is designed to minimize injuries and maximize the benefit to the body, targeting muscles groups to ultimately provide faster fitness results in less time. Each movement the body makes, it works against the resistance bands, providing full body muscle strengthening that enhance and increase.


  • One size fits all
  • Can travel with it.
  • Increases speed, explosion, power, strength, core strength, balance and agility.
  • Used for Athletics, therapeutic and special needs.  
  • Can be used with any fitness routine to intensify it
  • Can be used in the pool or on a bike


  • Hard workout
  • Keeps pushing you to work harder
  • Have to read the directions for use at least one time to put it on
  • Not made for the weak

The type of person that would be ideal for utilizing the MASS Suit are people who are serious about getting fit. People who really want to lose weight and get toned. Athletes who want to become the best and increase their performance levels in shorter time. People who have hip, knee, foot injuries and want to take away pain. Great for all athletes and military training. People who want a serious workout but only have 20-30 minutes to exercise. 



Jesse Nicassio was a former professional athlete in the NFL. He was mentored under Legendary UFC fighter Bas Rutten in Mixed Martial Arts. He is a 3rd generation inventor and a fitness enthusiast.

Phone: 818-865-9922

The Kitchen Necessity Busy People MUST Have!

By Glen Edelson from ATLANTA, USA (Agi's Hungarian Beef Stew) [CC BY 2.0  (], via Wikimedia Commons

By Glen Edelson from ATLANTA, USA (Agi's Hungarian Beef Stew) [CC BY 2.0  (], via Wikimedia Commons

Have you guessed it?

Of course you have! It's the Crock Pot.

As a busy mom and professional who is always running around, there are definitely days where I'm wondering what to make for dinner.

I usually try to plan ahead, and there are times I just don't know what to make. But, when I do plan ahead (that's step one), and get stuff in the slow cooker in the morning I know I'm not going to be worried all day wondering what I'm going to throw together when I get home!

So, for you today I have this great resource! It's 77 Healthy Recipes you can make with a Crock Pot!

Breakfasts, soups, snacks, entrees, and more! A whole bunch of new recipes for you to try. How many do you think you can make in one week?!

I loved my slow cooker before, but I think I'm going to be counting on it even more.

If you have any awesome slow cooker recipes that you love, make sure to post them in the comments for us to learn them too!

If you have any questions or concerns, remember I'm always here for you. The journey to better health and lasting quality of life should be filled with love, laughter, and support.

Your Home, Your Haven - Finding Your Local Workout Space

We know we should eat better, meditate, rest more and get more exercise to achieve an optimal state of being. Something has to give, or does it?

Often we can get in a few of these things to feel like we are living a healthier lifestyle but truth be told exercise often falls to the wayside when you don’t have a place to implement your  routine.

We don’t associate our homes with working out because this is where we regenerate and escape to. We all want our homes to be a place of rest and of course look nice when we have family and friends over.

Can we find our workout space without taking away from the esthetic harmony of our homes? The answer is yes, we can. 

First assess your space. Do you have an extra room to convert to a wellness room? Do you have a 2 or 3 car garage? If so, can you convert one side of the garage? Are you looking at just using a corner somewhere in your house? Or do you have a bonus room attached or detached?

Ultimately organization is the key to a happy space. Use mats that you can clean and natural elements to enhance your space.

Customize your workout gear to fit the type of person you are and what you are comfortable with. Organize your space with racks, baskets or bins. And always have some sort of antibacterial wipes to wipe down equipment and mats. And if you are only able to use a corner of your house, buy a screen to mask that corner.

If you absolutely can’t find a space in your home then consider a local gym or venturing out to our beautiful parks where you can walk, bike, play with the kids or bring your workout mat for yoga.

The Conejo Valley and surrounding areas are filled with beautiful parks and outdoor adventures. Enjoy your life and stay healthy my friends.


About the Author:

Aleksandra is a native to the area and familiar to the particular needs of the community. Aleks believes that every individual is as unique as the homes they live in. Ultimately a house is not a home until you find the right one. Aleks has worked in the real estate industry since 1999 and has found that integrity is the main ingredient to any successful real estate relationship. She is an E-pro specialist as well as being an International Presidents Circle award winner. Whether you are moving across town or across country, let her HUNT for YOUR dream home. She is your Home HUNTing specialist!

Phone: 818-451-9029

Are you getting enough ZZZ's?


There are days like today where I have to stop and think about one thing I'd really like to implement in my life. Then I get excited and decide that I have to share it with you.

Like now, before I forget. So here I am at 12:12 AM writing a post about sleep.

If I follow my own wisdom, you won't be getting another one of these late night posts anytime soon!

If there was one thing I really recommend you implement when it comes to your sleep, it's consistency.

Having an approximate regular bedtime helps keep your body's rhythm flowing and give it time to properly go through the sleep cycles and get to its healing phases.

So if you're like me and you get distracted by the one or two more things you need to do, try setting an alarm for 30 minutes before you'd like to get to bed. This way you can finish off what you need to do and get to bed on time!

If you have any questions or concerns, remember I'm always here for you. The journey to better health and lasting quality of life should be filled with love, laughter, and support.