My Year, My Goals


This year has been challenging with regards to maintaining a healthy weight.

My goal is to look and feel even better than I did at the end of last year. I have some work to do.

I had some setbacks over the last 10 months that caused a significant amount of weight gain. My goal is to reach my ideal weight before Christmas.

I plan to:

Eat at least 10 servings of healthy foods per day.

Eat at least 4 servings of vegetables every day.

Eat 3-4 servings of fruits per day.

Drink at least 64 ounces of water per day.

Eat 6 smaller meals per day – all before 8:00 p.m.

Take whole food supplements daily.

Use Certified-Pure Therapeutic-Grade essential oils.

Exercise 5 days a week, resting on Wednesdays and Sundays.

Have a support network that will hold me accountable.

Reduce my toxic load.

Work closely with my doctor to monitor any health concerns.

Take an active role in understanding my own healthcare.

Meditate regularly.



Muscle Density Broccoli Salad


It’s fascinating to look at why particular foods are chosen to help build muscle and burn fat naturally.

Muscle Density Broccoli Salad

What you need

Picture 46

1/2 pound cooked steak, cut in strips

1 cup broccoli, cooked and chopped

1 cup green beans, cooked and cut

1 stalk celery, sliced

1/2 cup mushrooms, sliced

1 green onion, sliced

1/2 Tbsp red wine vinegar

1/2 Tbsp lemon juice

1/4 cup nonfat yogurt

1/2 tsp mustard

1/4 tsp ground pepper

1/2 head of lettuce

1/2 tomato, sliced

Fresh parsley

Cooking instructions

In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion.

In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing.

Arrange salad on a bed of lettuce leaves. Garnish with tomato slices and parsley.

Serves 2

Nutritional information

240 calories

30 grams protein

20 grams carbohydrate

7 grams fat