3 Secrets to Shape Up And Strip Down For The Summer (Secret #3)

Valerie's Voice: For the Health of It

Secret #1 was all about what and how to eat. Secret # 2 supplements and Secret#3 is last but certainly not least in importance.  In fact it may be the most important and possibly the first step in taking charge of your goals and shaping up so you can strip down for the summer.

Secret #3

Rule of Thumb: Meditation and relaxation exercises.

Master your mental strength and meditate. This is not a quick fix but practicing relaxation techniques can help harness brainpower and help maintain fat storing hormones. It can be a valuable asset in weight management and overall well being.

Daily stress and lack of sleep has a domino effect on your hormones starting with adrenaline. As stress causes adrenaline to mount it creates a cascade of 3 weight loss resistant hormones:

  • Growth hormone (GH): less GH negatively shifts the fat to lean body mass ratio
  • Cortisol: more cortisol…

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Posted by on April 24, 2017 in Uncategorized


3 Secrets to Shape Up And Strip Down For The Summer (Secret #2)

Image result for carnitine image

So you are eating right and exercising,, now I will reveal the second secret to shaping up so you can strip down for the summer.

Secret # 2

Rule of Thumb: Incorporate supplements that will supercharge your weight loss efforts.

Synergize! Boost nutrition and exercise by supplementing your intake with nutrients that can help kick cravings to the curb and help burn fat.  Work with an expert who can help you identify what may specifically work for you.

Consider supplements and foods that actually work to help you achieve your “shape up”.  Try adding these in place of empty or sugar laden calories.

Kick cravings to the curb

L-Glutamine can help obliterate cravings. It is an amino acid so take it on an empty stomach or before a work out. Try 2-3 grams after an exercise routine to help boost fat loss or 30 minutes before cravings take over.

Probiotics taken on an empty stomach can help harness bacteria that cause cravings, Purchase a product with a broad range of cultures and at least one billion colony forming units.

Coconut oil contains 60% of its fat as medium chain triglycerides (MCT). MCT have been found to help reduce food intake, and promote calorie burning, So it actually belongs on both the kickcravings to the curb and drop fat lists.  Here’s a little info on how it works: Try 1-6 (2 Tbsp. 3x/day) Tablespoons/day based on your level of hunger.

Drop fat and Strip Down

Whey protein used as a meal or snack replacement contributed to significant weight and fat loss ( and helps maintain lean body mass,, better than soy protein or carbs (which were found to inhibit fat burning). Consume 20-60 grams of whey/day based on activity level, size, etc…,.

Capsaicin is an active component in chilli peppers. Using 2.56 mg capsaicin supplements per meal was shown to burn fat especially in the belly,

L-carnitine is an amino acid that should be taken on an empty stomach, 1-2 g/day. It transports fat to the mitochondria so that it is burned and is involved in energy optimization, In addition to fat loss, L-carnitine seems to be helpful with post work out exercise recovery as it delivers oxygen to the muscles and aids in muscle repair including the heart muscle. L-carnitine is naturally found in meat.

If you take medications for HIV/AIDS, or heart disease (Doxorubicin) carnitine may be helpful but there are contraindications with valproic acid, accutaine and some other meds including thyroid.

If you have a medical condition, speak with your doctor before taking any supplements.

Sixty four days until summer! Get your shape up and strip down for the hot weather ahead, blast your fat! Eating right, exercise and using supplements to accelerate weight loss for the summer season will get you where you want to be. What are you waiting for? Lose it!

The third and last piece of the shape up, strip down puzzle is coming next week. Put them (the secrets) all together and what do you have? Follow me and you will see…

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Posted by on April 17, 2017 in Uncategorized


3 Secrets to Shape Up And Strip Down For The Summer (1 of 3)

Valerie's Voice: For the Health of It

weight training

weight training (Photo credit: midwestnerd)

Ready or not here it comes! Bathing suit season will be here before you know it. Whether your goal is to take off 5 pounds or 50 pounds before shedding the winter coat for a bathing suit, I have 3 secrets to share that will help get you there.

Before you read, please click on this link,, to help me with a google update. Thank you!

Secret #1 

Rule of Thumb: Nutrition and Exercise Together Forever

The impact of exercise on weight loss has been thought to lie in the area of weight maintenance because in order to lose weight it is difficult to burn 3500 calories, or 1 pound, in a week. Some research has shown that exercising in the morning before eating burns three times as many calories because your glycogen stores are lower after an overnight fast. This…

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Posted by on April 10, 2017 in Uncategorized


Winning The Hunger Game: 5 Strategies

Valerie's Voice: For the Health of It

fight food cravings

Image and great article:

A hungry person will fail at weight loss unless of course they are able to ignore and endure the physical and mental consequences of hunger. Winning the hunger game is all about controlling the hunger. Targeting hunger as an important aspect of making your goals will help to enable success.

Many people I speak with think they have to cut down on calories or live in a state of food deprivation to look good, lose weight or control blood sugar.

As a lifestyle coach,  I cannot help anyone “win” the hunger game if they are not fueling up on healthy satisfying food. When  battling the bulge or managing health, one must feel satisfied and eat to fuel your body. It is a mandatory requirement because clear thinking and good eating decisions hinges on smart eating, “fueling”.

A recent study of adolescent “breakfast skipping” females found…

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Posted by on April 3, 2017 in Uncategorized



Immunity Boosters

Valerie's Voice: For the Health of It

English: Various cells that participate in imm... English: Various cells that participate in immune functions. Note that even though hematopoietic stemm cell, erythrocyte, maegakaryocyte and platelets are found in the blood, they do not participate in immune functions. (Photo credit: Wikipedia)

Want to stay healthy? Fight getting sick?

Your diet is a good place to start. Eat to fuel your immune system.

It is a 24/7  job to keep you well. The immune system wrestles with  fungi, viruses and bacteria; and it battles pathogens and any foreign invaders while cleaning up cellular debris. Sounds exhausting, and, it is!  That is why as we age the immune system loses its steam. We become more prone to getting ill.

Eating to fuel a strong immune system can help keep you avoid getting acutely or chronically sick.  Nourish the immune system, keep it strong and your immune system will in turn take care of you.  Whether maintaining or trying…

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Posted by on March 27, 2017 in Uncategorized


Food Politics Victimize Natural Trans Fats: Vaccenic acid (VA) and Conjugated Linoleic Acid (CLA )

Valerie's Voice: For the Health of It

Conjugated linoleic acid - Dr. Axe

Photo from: Read what Dr. Axe says about   CLA,  “reducing body fat in obese patients, a dose of 1.8 to 7 grams per day has been used successfully. But amounts on the smaller side of that range might be plenty, since some research shows that greater than 3.4 grams per day doesn’t seem to offer any additional benefits”.

You should care. You should care about food politics and its effects on how you fuel your body. What you eat is your choice. Be an educated food consumer, not a victim.

GMO, BPA, pesticides, hormones, whether you are involved in food politics (The political side of food production, control, regulation, inspection, distribution and consumption. Food politics can be affected by the ethical, cultural, medical and environmental disputes concerning proper farming, agricultural and retailing methods and regulations.) or not, food politics boils down to big business and big money…

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Posted by on March 20, 2017 in Uncategorized


NO Weight Loss & Fit Plan

Valerie's Voice: For the Health of It



Photos provided by Grant Cochrane

Typically when we think weight loss or good health, we cut back on food, lower fat and calories. Seems like a  logical approach, no? NO! Actually, this thinking is incorrect.

NO (nutrition optimization) means using foods that have more nourishment and limiting foods that have fewer nutrients. Feeding yourself foods that are rich in nutrients and optimizing any nutrition plan will satisfy hunger and keep your body running at peak performance. No matter what your goal is, weight loss, sports performance or health, the power of nutrition can work for you. Eating healthier by substituting nutrient dense real foods that are void of additives/dyes/preservatives/sweeteners etc…for the foods you think may be saving you calories or bettering your energy levels.

Many people eat pretzels because a serving is only about 100 calories and no fat. What nutritional value does it add to your food intake?  Not…

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Posted by on March 13, 2017 in Uncategorized