Yummy, Healthy, Watermelon!

Yummy, Healthy, Watermelon!

It is that time of the year again! Watermelon Season! Sweet, juicy and packed with healthy benefits. Watermelon is one of my absolute favorites!

The health benefits of watermelon are plenty, it packs a punch of vitamins A and C and has a good amount of vitamin B6, potassium and magnesium just to name a few.

Vitamin A – for optimal healthy eyes, it boosts your immune system by enhancing the infection-fighting actions of white blood cells called lymphocytes.

Vitamin B6 – helps your immune system produce antibodies, these antibodies are needed to fight off many diseases. Vitamin B6 helps maintain normal nerve function and form red blood cells.

Vitamin C – helps to boost your immune system’s defenses against infections and viruses, and protects your body from harmful free radicals that can accelerate aging and eye conditions such as cataracts. Vitamin C helps keep your skin young, hydrated and healthy too!

Just two cups of watermelon is a great source of potassium, potassium is a mineral necessary for water balance and is found inside every cell in your body. People that have low potassium levels often experience muscle cramps. Ever get those leg cramps that wake you up at night? Try eating watermelon or a banana daily!

My favorite way to eat watermelon, is to put it in the blender and make a watermelon water, just cube it and blend, it is healthy, refreshing and filling too. You can also make it with cucumber and a splash of lemon too, either way it is refreshing and healthy.

Pick the ripest and sweetest watermelon with these tips:

*Look for a firm, symmetrical watermelon that is free from bruises, cuts or dents.

*The watermelon should be a bit heavy for it’s size, watermelon is 92% water and most of that weight is water.

*The bottom of the watermelon should have a beige/yellow colored spot from where it grew on the ground and ripened in the sunshine.

Have a great summer and be sure to go to the local farmer’s markets in your area and enjoy all the fresh produce of the season!


refreshing watermelon

How One Little Dog Helped To Heal My Broken Heart

It has been five years since I last saw my mother, she left us on a cold, freezing icy day in February 2014, after her battle with cancer. In truth you never get over the loss of your mother and there is a part of your soul that dies that day with her. But life goes on… or does it? My mother was my best friend and second to her was my constant companion of over 15 years, Brandon. Brandon was my soul dog and just after losing my mom Brandon started showing signs of aging and slowing down. He declined rapidly in the summer of 2017. I remember those warm days that year and the big famous eclipse that we watched together, he even put his protective glasses on, it was always fun, games and much laughter together!  Brandon and I were always together and outside doing what we loved for fifteen years. Hiking, walking, finding and picking four-leaf clovers. I was always taking photos of our adventures together and I am so thankful that I have those memories.

Many say really?  It is just a dog!  Well I will beg to differ with you right there! Dogs are family, they bring much joy and happiness to a household and on October 11, 2017 on a very unseasonable night at 1 AM I lost that happiness and I have not found it since. A little piece of me died that day too!

Being a rescue volunteer, I am blessed to be around so many animals beautiful dogs, cats and wildlife too! But I lost a fire that I had in me to have another dog, I love them and I will always help and volunteer but the spark just went out and has yet to return. I have a beautiful gift and business doing Reiki on animals and people too, the one for animals is reikidog.net and for people fithealthyandfabulous.com/reiki. I help so many souls and it is a blessing to be able to do so. The fire is there when I work, I feel it energetically but then when I am alone it seems to be dull again. Being a Reiki Practitioner also makes me feel energy much more than the average person at times.

So why is this a blog on my health and wellness website? The reason is simple, recently, I watched my girlfriend Stacey’s dog Bindi. She was going away for a week and wanted someone she could trust and feel comfortable with leaving Bindi, of course I said yes. I know Bindi and she is a little doll. But to me it was helping a friend by assuring her Bindi was safe and allowing her to get away, to be stress free and enjoy her vacation. My friend Stacey deserved it she is a full time RN, huge animal advocate and dog foster volunteer, she is always giving back. What I did not foresee was that Bindi would help heal a part of me and make me aware of how sad I have really been on the inside since my losses. As our week together started I realized how much I loved having Bindi around and how I was talking to her and laughing just like I always did with my Brandon! Hmmm…the back and neck pain that I was having from an old injury pretty much disappeared! I exercise, do yoga, practice Reiki daily and eat right but the pain was still coming and going as of late. Wait a minute my skin looked better too! Could that be?

Yes, it can and it was happening, my skin was looking healthy and vibrant! Not that it was terrible but there was a different glow and happiness that was not there a week before. I actually felt fantastic, I was sleeping better too with Bindi next to me, what the heck was going on! The proof is in the experience and pictures that I took that week. Naturally I was taking pictures all of the time that is what I do with every animal and it was Brandon and my thing too. But when I downloaded the pictures I noticed I looked less tired, I was noticing that I looked a bit tired the last few years and thought maybe I should get some work done after all I am older now, (sigh) but I looked better in these recent photos. Pictures show a person’s energy, I can see energy in most photos and around animals and people in person too. But I never experienced such a difference with my own energy in a photo until now which is why I felt I needed to share my experience and thoughts.

My health and fitness advise…exercise, eat healthy foods, decrease alcohol intake, drink lots of water, meditate, get Reiki treatments and ADOPT a Dog!

My thoughts are that animals really are the best medicine. If you love dogs, cats, mice, wildlife or farm animals whatever it may be, it is a healthy approach to spend time with them to increase your health and wellness. Get out there and volunteer there are so many places that need you and your time. Adopt or foster a shelter animal they need homes and a safe place to rest their little heads. The added bonus of a dog… daily walks, you burn more calories and get a little extra exercise for you too!

Thank you Bindi xo

Reiki for Weight Control

People often ask me, what is Reiki? Can Reiki help me with my weight and fitness goals? The answer is yes, it can.

Reiki for Weight Control has been shown to have amazing and successful results. Reiki helps balance the flow of energy inside the body and the energy around it too, it is possible that Reiki can lead to the release of weight when these energy fields are balanced and working in harmony.

Positive, upbeat energy = A fit body and mind!

The truth is you really cannot be healthy and fit if you are stressed out, always in a hurry, eating incorrectly and feeling frazzled. I see this everyday with many people, they are busy being too busy and just spinning their wheels on a daily basis. Yes, I am going to say it out loud “YOU” are causing your own physical and mental chaos! I understand that we live in a fast-paced world these days, but you need to step up and set boundaries for what you will and will not accept in your personal space.

Have you ever noticed how you reach for unhealthy snacks or blow off your exercise routine when you are stressed at work or from others in your space causing you to be stressed? You need to say no and keep your appointments and goals on track when others try to change times and meetings for you, there will be times that it may be hard but at least try, I find that it is easy to do and most people are very flexible. The energy that is present in an environment is shared, energetic imbalances can be shared as well, so be mindful of the energy you are putting out there and the energy you are exposed to as well!

When it comes to Reiki and weight issues it is best to revisit the way you think about getting the weight to come down and how to feel comfortable again.  I like to think of weight loss as more of a weight “control”,“removal” or “release”. In my opinion weight “loss” is a negative thought pattern no one likes to lose something so why say weight loss, unfortunately it is a necessary title that is universally used to relate health and wellness options to the entire industry when trying to reach people that are looking for help with weight issues! When we meditate or take a moment to think about a positive approach to our goals we can manifest our weight goals in a different way. Reiki can remove negative thoughts and release stress and worries to facilitate the whole process.

I created a program that will help you create an affirmation along with an appropriate exercise program, meditation and healthy food choices that can help you focus on your personal goals. I have tried it and it works very well.

These are just a few of the many benefits of Reiki that can help with your overall health:

*Reiki enhances overall well-being and helps to create a more positive mindset.

*Reiki reduces stress, helps alleviate behavioral and emotional issues.

*Reiki reduces pain from arthritis, joint issues and promotes relaxation to facilitate and enhance the body’s natural healing response and gives you the ability to do a goal specific fitness routine.

Reiki can also be done with distance treatments and can be given from a distance with video or photos. It has been proven to be extremely effective, sometimes even more effective than hands on healing for some. I personally have done distance Reiki on people and pets all over the country, assisting with lost dogs, humans and dogs with cancer, seizure issues, stress disorders and all with great success and outcomes.

Reiki has been beneficial for many people and animals over the years and while there are still many skeptics on the idea of Reiki, I have seen it’s amazing results and suggest that anyone that is skeptical give it a try or read more about it, there is a lot of positive research that supports and proves that Reiki is an amazing energetic and healing practice.

For more information about Reiki and your health and fitness goals check out fithealthyandfabulous.com/reiki

Reiki and Weight Loss

How Are Weight Loss And Strength Training Related

How Are Weight Loss And Strength Training Related? I cannot tell you how many times I have been asked this question. The truth is, they simply go hand and hand when it comes to a well planned fitness routine of diet, exercise programming and a few simple lifestyle changes!

Weight loss and strength training are directly related because the latter maintains lean body mass while it aids in long-term fat loss. It’s important to remember that you want to lose fat not muscle mass, and that’s why you will want to incorporate strength training into your plan to lose those extra pounds to get a leaner, toned look.

When it comes to losing weight, many people think that they would prefer to just diet and not have to commit to some form of exercise program. But what usually happens is that they try one diet which works for a short time and as soon as they are off the diet, they gain back their weight, often even more than what they started with! So, they try another diet and the same thing happens again, many call this the yo yo dieting trap. Most people who practice exclusive dieting with no accompanying fitness program will regain their lost weight, whereas strength trainers rarely do.

The concept of dieting is to eat fewer calories each day. Eating fewer calories causes your metabolism to drop and when your metabolism drops, you have a harder time losing weight. Also, when you drastically reduce your calorie intake or don’t get enough of everything your body needs, you lose energy and you lose muscle mass which makes your body appear less toned and actually give a loose skin look. the dreaded “skinny fat” look.

A good weight loss and strength training program will make you feel and look healthier. It reduces the risk of injury, heart disease, strokes, cancer, arthritis and osteoporosis too. This type of training ensures that you burn more calories 24 hours a day, not just during your workouts, this is known as the post workout caloric burn. Maintaining muscle takes more calories than maintaining fat so if you’re consistent in your strength training, you will be burning more calories all the time. So it is important to eat a healthy diet consisting of protein to build muscle.

The best way to lose weight is slowly and consistently. A good benchmark is to lose no more than two pounds per week. You can stick to this by reducing how many much fat and sugar you consume and making sure that you get enough whole grain, vegetables and fruits. And of course, you will combine your good eating habits with a solid strength training program.

If you’re out of shape, start slow, just 10 to 15 minutes per session for two or three days per week. Eventually, you’ll want to build this up to 60 to 90 minutes three days a week. On your off-strength training days, try to get some cardio activity in such as brisk walking, swimming, tennis, or whatever gets your heart rate up. Again, if you are just starting out, add this in gradually. You can wait until you’ve gotten consistent enough with your strength training and then take a 10 minute brisk walk a couple of times a week. This can be built up as well so that you are exercising between five and seven days a week for anywhere from a half hour to an hour each time.

Remember, the key with weight loss and strength training is consistency. My fitness programs consist of exercise, healthy food choices, meditation and Reiki for mindfulness and stress reduction which I feel is half the battle for many people due to the high levels of stress society endures on a daily basis. Stress increases cortisol which in turn makes many people choose unhealthy foods and sugary snacks and increases belly fat.

For more information on my fitness programs and how to start living healthy and fit go to fithealthyandfabulous.com


Everywhere you go, you hear it these days…Be Grateful! Yet we hear so many people complaining!

Gratitude is a very important part of your daily mindset. In fact, gratitude has been proven time and time again to make people feel happy, more content, less stressed, helps lower blood pressure and even can help promote better sleep habits. I am a firm believer in practicing gratitude daily. When I feel like I’m having a bad day, I stop myself, take a deep breath and think of all the things that I am grateful for such as my family, my health, finding the love of my life and all the amazing things that he has brought into my life, the love and mutual respect we have for each other is a true blessing every day. A rare and amazing man for sure xo

I often think about something as simple as having food on our table, a roof over our heads and a warm bed to sleep in as a gift in itself. After spending extended time in Mexico volunteering in dog rescue, meeting so many local residents with their dogs and families, I realized how much I have in my life. Seeing so many living without basic necessities, enduring daily abuse, literally working 12+ hours just to make enough to buy a few items was a lesson learned well by me. It made me a better person and one who will always live with gratitude and give back to those in need.

Once a week I have a ritual that I do it’s called from the heart to pen to paper. I sit and write everything that I am grateful for down on paper, think about what I wrote and put it in a glass jar that I made with pretty little accents and photos of things that I am grateful for. It makes me stop and think about what was positive in the day instead of what may have gone wrong or was negative on that day, it honestly makes the not so happy stuff seem so less dramatic and stressful.
We ALL live with some level of stress and negative encounters in a day, it is a matter of how you want to respond to those things that can potentially take your energy levels down, ruin your day and make you feel negative and complain for the rest of day, which in my opinion always feels like the more you complain and hear the complaint the more life you give it and the worse it feels!

So what kind of day do you want to have today? Start the day with gratitude and positive energy! Try my little ritual of from the heart to pen to paper and even involve your entire family in it, it turns out it can be so much fun for the kids and brings spouses closer together too!