Ways to stay Focused During the Holidays

When the holidays come around, many people look at it as an acceptable time to slack off and binge eat. Most of us get lost in the enjoyment of family and friends that we do not realize we are slowly packing on the unwanted weight which takes forever to get off. This Thanksgiving, you can get stuffed like a turkey but just remember to do it the smart way. Here are some helpful tips to get you through the holidays without regretting it later.

  1. Get Active

Try burning calories in the morning. Take time out of your holiday to do some cardio. You do not necessarily have to go to the gym, try jogging up and down your street or steps.

  1. Eat a good Breakfast

Eating breakfast starts your metabolism. Start your day small but satisfying. Two eggs, spinach omelet, bowl of steel cut oatmeal, or fresh fruit and nuts are all great choices.

  1. Portion Control

Don’t pile food on onto your plate. It is okay to go for seconds, just make sure round one is filled with vegetables and no bread and carbs.

If you happen to go for round two, wait at least two hours if not more before going back for more. Keep each selection to 1’2 cup.

White turkey, plain vegetables and roasted sweet potatoes, mashed potatoes, green salad, fish are a part of the healthier options. Try limiting salt and sugar added food.

Eat slowly and savor every bite. Allowing your food to digest, completely allowing you to not have a stomach ache or feel tired afterwards.

  1. Limit Alcohol

If you are going to consume alcohol, please drink responsibly. Drink water between each drink.

  1. Do not overdo dessert

It is okay to have dessert but do not over do it!


8 Glasses a Day

8 glasses a day will keep the Doctor away right? Well 8 (8 fl oz) glasses of water a day is the average requirement for an adult. Water is a major part of healthy living. Water is essential for our health, we need it to survive. 

Our bodies are made up 70 percent of water. Our brain is 90 percent water, major organs rely on water to function properly. Water needs to continuously be replaced. We loose water continuously, through the evaporating via our skin, breathing, sweat, urine and stool. When your water intake does not equal your output, you can become dehydrated. When your body goes through dehydration, your body responds to increase water intake. To hold on to water you may result in dry or sticky mouth, increase thirst, low or no urine output, or urine in a dark yellow color, dry eyes or no tears, or even a coma.

Water increases energy and relieves fatigue. Sometimes when you feel drained and feel like you can not think, you may not have been drinking enough water. Lack of water prevents alertness and makes it hard to concentrate.

Drinking water gets rid of waste through sweat and urination which reduces the risks of kidney stones and UTIs. When your body is receiving enough water, your urine is more clear and decrease in odor because your kidneys trap extra fluid for bodily functions. Water is a major factor in kidney function. It flushes the toxins and waste out of cells.

Water improves your skin, keeping it moisturized, soft, glowing and reduces wrinkles and age lines from forming.

Water helps maintain normal bowl movements. When your body does not get enough fluid it will pull water from your stools causing irregularity and constipation.

Water helps energize muscles. Not getting enough water can result in muscle fatigue which will require extra effort to move while working out and may cause pain. water also helps prevent cramps and sprains. Proper hydration keeps the joints lubricated and muscles more elastic so joint pain is less likely.

Water promotes weight loss by removing products of fat, raises you metabolism and reduces hunger. Many drink water as a weight loss strategy. Since it has zero calories, many drink water to subside the feeling of hunger.

  • Water is convent! Practically sold everywhere, most places it is free because there’s a water fountain.
  • Keep a bottle of water with you. There’s a good chance you’ll find a water fountain to fill it up once you run out.
  • You can purchase it in different flavors or you can purchase enhancers or add fruit to change the flavor.
  • Try sparking water to substitute for soda

Rather Be Salty Than Running Low

According to Wikipedia, an electrolyte is a substance that ionizes when dissolved in suitable ionizing solvents such as water. This includes most soluble salts, acids, and bases. Some gases, such as hydrogen chloride , under conditions of high temperature or low pressure can also function as electrolytes. When electrolytes are mentioned the first thing that comes to mind are sports drinks. I’ve always suggested, if you ever felt dehydrated or was nauseous try drinking a sports drink such as Gatorade or powerade. They put back the electrolytes back in your body that you have lost. However, there are many ways to get fresh, natural electrolyte replenishment from foods. Foods such as Oranges, coconuts and honey are packed with electrolytes. It is fresher and has less sugar than sport drinks. This way you can make your own electrolyte drinks.

Water is the main ingredient as a primary carrier of electrolytes. Tap water should be your last resort because it has many minerals, pollutants and other contaminants. Bottled water is great or you can boil water on the stove to remove minerals and other contaminants. This is a closest way to pure water without buying. Distilled water is hard to capture the vapor, so it may be easier to purchase.

Electrolytes are basically salts. Salts keep your body’s electrically conductive to maintain cell voltage for receiving or passing along information. Regular table salt works fine as long as it contains sodium chloride, which almost all salts are made of. If you can locate fine grain salt, it dissolves much faster.

All citrus fruits are great for electrolytes replenishment. Try oranges, grapefruits, tangerine, lemons and limes. You can mix them in different variations so you will not get board with the flavors. Citrus fruits are great even alone. So to get your electrolytes replenishment try having a couple of slices of oranges. You can also eat avocados, broccoli, yogurt, tofu and apricots to help with electrolyte replenishment.

When you make your electrolyte drink it may be better to make your drinks in a trade container. That way you can take it with you. Here are some recipes for an Electrolyte Drink that I found on fit day.com.

The Lip Twister – tart and sweet

1/4 cup of lemon juice

1/4 cup of lime juice

1 teaspoon of salt

1 whole squeezed orange (or one frozen can of orange juice)

1 liter of water

Easy Sweet – not too sugary

2 cups of coconut milk

1 teaspoon of salt

1 teaspoon of Stevia (natural sweetener) or honey

1 liter of water

Mix It Up – use a blender

2 bananas

3 cups of coconut milk or 2 cups of strawberries

1 cup of water and ice

1 teaspoon of salt

Juice of 1/2 of a lemon

Fast and Dirty #1 – bare bones approach

2 lemon halves squeezed into a glass

2 orange halves added

Squirt of honey

Four shakes of salt

Fill the glass with water and gulp down

Fast and Dirty #2

1 bottle or can of V8 vegetable juice (any flavor)

1 cup of water

1 cup of orange juice


Homemade Natural Energy and Sports Drink Recipe (found on wellnessmama.com)

1 quart of liquid (options: green tea, herbal teas, coconut water, plain water, etc)

⅛-1/4 tsp Himalayan Sea Salt (regular table salt will work, but it doesn’t have all the trace minerals)

¼ to ½ tsp crushed Calcium magnesium tablets or powder (optional)

¼ cup or more of juice (optional. Can use grape, apple, lemon, lime, pineapple, etc)

1-2 TBSP sweetener (optional)- can use honey, stevia, etc. I suggest brewing stevia leaf into the base liquid for the most natural option.


Brew tea if using or slightly warm base liquid

Add sea salt and calcium magnesium (if using)

Add juice and mix or shake well

Cool and store in fridge until ready to use


[As an example, my normal recipe includes 1 quart of tea (brewed with Red Raspberry Leaf, Alfalfa, Nettle and Stevia), ¼ tsp sea salt, ¼ tsp calcium magnesium powder (about 1,000 mg), and ¼ cup grape or apple juice]

Another easy alternative is just mixing Vitamin C powder or Emergen-C with water and a little juice!

Crash and Burn or Live and Learn! The Master Cleanse

The author of the book “The Master Cleanser” Stanley Burroughs, say the master cleanse is a juice fast. It is a liquid diet that provides a healthy amount of calories and nutrients specifically for weight loss and cleansing, all while the digestive system and allowing the body to heal naturally.

Beyonce has made the Master Cleanse popular because it was the diet she used to rid her baby fat. Beyonce states she lost 20 pounds in 2 weeks.

The master cleanse is a 10-14 day fast, also called the lemonade diet. The master cleanse is a modified juice fast that permits no food but substituting with lemonade. No, not your ordinary lemonade, but a special lemonade. The lemonade is made up of lemon juice, maple syrup and cayenne pepper.

Most recipes call for fresh squeezed lemon juice, maple syrup, cayenne pepper and water. You are to drink 6-12 glasses for 10-14 days. In Stanley Burroughs’ book “The Master Cleanser” It gives more details to the recipe so you are able to do the cleanse correctly. You are to drink an 8 ounce laxative tea before bed every night. The soothes your stomach and prepares to release your bowls. Every morning, you start with 1 quart of pure water with 2 teaspoons or 1 Tablespoon of non-iodized sea salt water. This will empty your stomach. You will have to use the restroom within 30-45 mins after drinking. As for the lemonade, 2 Tablespoons of organic lemon juice (1/2) lemon, 2 Table Spoons of organic grade B maple syrup, do not use commercial syrup there is too much sugar, 1/10 teaspoons of cayenne pepper and 10 ounces of filters water.

Proponents claim that the diet detoxifies the body and removes excess fat. There is no scientific evidence that the diet removes any toxins or that it achieves anything beyond temporary weight loss. This diet does not seem to be harmful if done during a short period of time but can be very detrimental to your body over time. Some side effects include fatigue, nausea, dizziness and dehydration. Long term side effects include muscle mass loss.

There are 3 phases that are involved in the master cleanse.

Ease-in: 3 days of slowly removing processed food from your diet.

Lemonade Diet: 10 days to loose weight, drinking the lemonade.

Ease-Out: 3 days of slowly eating complex foods, adding more each day.

Does it Work?

Why yes it does!!! As we’ll as any fast involving no food. You are going to loose weight. Now is it healthy? That is another story! I’ve tried the master cleanse in 2013. Before I started, I’ve read many reviews to learn more about the cleanse and the see how people got through it. There were also sites where people would log onto to help motivate each other continue with the cleanse. Many said after day 4/5 it becomes easier to continue with the Master Cleanse diet. I purchased all of my products from amazon. I wanted to make sure I got everything correct and did not want to mess up so I could get best results. The first day was not bad. The night before I drunk the laxative tea, I felt fine. In the morning, I started with the salt water. I could not finish the salt water, it was too much for me. The 32 ounces made my stomach feel so stuffed. My stomach felt stretched and the more I tried to drink, I thought I would spit it back out. I ended drinking 24 ounces. The salt water tasted better warm. It allowed the salt to dissolve better. Right on schedule about 30 minutes later I would have to use the bathroom. It was very annoying because I felt as if there was nothing in my stomach to release. I then prepared about 4 containers of the lemonade to get me through the work day. The lemonade did not taste bad but the fact it was spicy was weird! During the day I had to use the bathroom about every half an hour. I knew that was one of the side effects so I did not complain. Towards the evening I would crave food. I needed a cracker, a piece of bread, a slice of cake, anything! I needed something to chew. The thought of not eating anything all day started to get to me. The second day I followed all of the steps again. The second day was far worst than the first. From the Salt water feeling like it was stretching my stomach, to instant need to use the restroom and only having liquid in my stomach, to the spicy lemonade. I begin to feel as if it was a long stretch to 14 days. I went online to the page where everyone was motivating each other and they were going through the same thing I was but they all said it would be okay. So I continued to day three. Day three I noticed fatigue and nausea all day. I was starving and felt as if I were to pass out. I could not concentrate because my body was lacking the fuel it needed to survive. I lacked energy and felt down. By the fourth day I realized around 1 o’clock that I would no longer go on with the diet. I did not like how it made me feel. I was sluggish and did not feel like myself. I was unhappy. I kept thinking just reach your goal of 14 days. But it was not worth it. I was not happy. Also I’ve noticed, all the people that continued the diet lost weight but also loss muscle mass. They were skinnier but did not look as healthy. I wanted to loose the pounds but I knew that was not the look I was going for. So around one o’clock I called my girlfriend and told her happy hour was needed as I walked to Chipotle to get a burrito!!!

Food to Eat to Help Prevent Prostate Cancer

Studies have shown, men who ate the highest amount of fat each day had an increased risk of prostate cancer. To help prevent Prostate Cancer choose a low-fat diet. Foods that contain fat are, meat, nuts, oils and dairy products such as milk and cheese. You can limit fatty foods or choose low fat foods such as lean meats or non-fat and fat free or low-fat and reduced-fat. Try cooking with a different type of oil for example olive oil, and reducing the use of butter.
Increase the amount of fruits and vegetables you eat each day. Fruits and vegetables are full of vitamins and nutrients that are thought to reduce the risk of prostate cancer. Increase the amount of fruits and vegetables you eat each day by adding an additional serving of a fruit or vegetable to each meal. Eat fruits and vegetables for snacks. Lycopene, a powerful antioxidant found in tomatoes, may be beneficial in the prevention of prostate cancer and reducing tumor growth among men with prostate cancer. Lycopene is tightly bound to cell walls, our bodies have a difficult time extracting it from raw tomatoes.  Therefore, cooked or pureed tomato products such as tomato paste, spaghetti sauce, sun-dried tomatoes, tomato juice and ketchup may be better options.
Fish such as salmon, sardines, tuna and trout have Omega-3, which is a fatty acid that has been linked to a reduce risk in prostate cancer.
Try eating less dairy. Even though the risk factors are not high, some studies have shown men who ate more dairy was in a higher risk for prostate cancer. Try adding Soy to your diet. Soy contains isoflavones. Isoflavones, a phytoestrogen, may contain cancer-fighting properties, which suppress tumor growth in prostate cancer cells. Legumes such as beans, peanuts and lentils all contain biologically active plant compounds known as phytoestrogens. So adding them to your diet will help reduce the risk of prostate cancer.
As far as tea, consider choosing green tea out. Studies of men who drink green tea or take green tea extract as a supplement have found to have a reduced risk of prostate cancer. There is now some evidence to support that these polyphenolic compounds found in green tea may prevent the development of prostate cancer. In the Japan Public Health Center study of 49,920 men, researchers found a 48 percent decreased risk of advanced prostate cancer among men who consumed greater than 5 cups of green tea per day.
Much like red wine or green tea, pomegranate is a rich source of antioxidants and has been touted as a miracle fruit in preventing chronic diseases related to oxidative stress.  In a small study of 46 men, investigators found that drinking 8 ounces of pomegranate juice delayed the rise in PSA levels and increased the “doubling time” from 15 months to 54 months. The goal is to keep the “doubling time” as long as possible, indicating a slower tumor growth and cancer progression. Authors propose that the antioxidants, called ellagitannins, that are abundant in pomegranate, may work by a “seek and destroy” method, exclusively targeting the prostate cancer cells and not the healthy cells.
If you choose to drink alcohol, limit your alcohol intake. Try to have no more than two drinks a day. Not saying that alcohol causes prostate cancer, but alcohol can coincide with many organs in your body that may slow dow their rate and performance.

Maintain a healthy weight
Men with a body mass index (BMI) of 30 or higher are considered obese. Being obese increases your risk of prostate cancer. If you are overweight or obese, work to lose weight. You can do this by reducing the number of calories you eat each day and increasing the amount of exercise you do.
If you have a healthy weight, work to maintain it by exercising most days of the week and choosing a healthy diet that’s rich in fruits, vegetables and whole grains.
Exercise most days of the week
Studies of exercise and prostate cancer risk have mostly shown that men who exercise may have a reduced risk of prostate cancer. But not all studies have agreed. Exercise has many other health benefits and may reduce your risk of heart disease and other cancers. Exercise can help you maintain your weight, or it can help you lose weight.
When you begin exercising, go slowly. Add physical activity to your day by parking your car farther away from where you’re going, and try taking the stairs instead of the elevator. Aim for 30 minutes of exercise most days of the week.

Talk to your doctor about your risk
Some men have an increased risk of prostate cancer. For those with a very high risk of prostate cancer, there may be other options for risk reduction, such as medications. If you think you have a high risk of prostate cancer, discuss it with your doctor.

Smoothie [Kale Pineapple Peach Mango]

[KALE] 🌱 when you eat it raw, you get fiber and water. Fiber helps fill you up so you feel satiated faster. Eating kale keeps digestion smooth, preventing bloating and water retention while at the same time super-charging your body’s detox process.🌱🌱🌱🌱🌱🌱🌱🌱🌱🌱🌱🌱[PINEAPPLE] 🍍 One cup of fresh pineapple chunks contain approximately 82 calories, 0 grams of fat, 0 grams of cholesterol, 2 milligrams of sodium, 22 grams of total carbohydrate including 16 grams of sugar and 2.3 grams of fiber and 1 gram of protein. 🍍🍍🍍🍍🍍🍍🍍🍍🍍🍍[PEACH] 🍑 Packed with so many vitamins. Vitamin A and beta carotene helps you achieve optimal vision, while vitamin C is an antioxidant that is helpful to your immune system. Although peaches provide lower levels of vitamins E and K, they reside in significant quantities within the peach. Vitamin E is another antioxidant, while vitamin K is essential to your blood clotting capabilities. Peaches are also a source of thiamin, riboflavin, vitamin B-6, niacin, folate, and pantothenic acid, all valuable nutrients when it comes to your cells and nerves. 🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑🍑[MANGO] 🍠One cup of diced mango contains 100 calories, 1 gram protein, 0.5 grams fat, 25 grams of carbohydrate (23 grams of sugar and 3 grams of fiber), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium.2Mangoes also contribute copper, calcium and iron to the diet as well as antioxidants such as zeaxanthin and beta-carotene.🍠🍠🍠🍠🍠🍠🍠🍠🍠🍠🍠🍠🍠
#nutrition #fitness #health #fruit #vegetable #eatclean #goal #motivation #summerbody #exercise #success #tone #weight #loss #energy #vitiman #supplement #focus #focusedtofit FocusedToFit.com @focusedtofit

Wake Up America!

#BlackLivesMatter is an international activist movement, originating in the African-American community, that campaigns against violence toward black people. With so much going on in today’s society, we need to stick together and support each other.

Wake Up America!!!

Shirts are available at Wake Up! and Melanin

Please tag #AreYouFocused in all picture with Tee so we can see America WAKE UP!!!

Banana Split!

Hey Focused to Fit Family!!!

Here is a refreshing, quick, and healthy recipe, that could be an amazing breakfast or desert. All you need is-

-Greek Yogurt (any flavor)
-Drizzle of DARK chocolate syrup

These are the ingredients to making a quick, easy, and delicious banana split.

Please feel free to make substitutions and moderations as you see fit, like adding nuts for they are a great source of protein!

Banana split

Focused Friday July 8, 2016

Hello Focused to Fit Family!! I know we all want to look great, and stay fit on the outside; but it is imperative for us to cleanse ourselves on the inside also, which means remembering how important it is to stay strong mentally!!!! Your not going to be motivated to do anything without a positive mindset and stable thinking. You need that inner power to manifest itself on the outside, so you can strive to achieving your goals!! Start each week with identifying and maintaining one short term goal towards a healthy and physically fit lifestyle!!! For example, taking the steps instead of the elevator, or eating 2 portions of vegetables instead of eating carbs!! Remember it’s mind over matter Folks!!!

Clean out your Fridge

If you want to be serious you have to get serious. You can not BS ya life away and think things will come easy. If you want something you have to put in the work. The main complaint In body development is eating right. That goes for healthy and portion control. Get rid of all foods that are bad for you. It will do nothing except slow your process down. Stock your kitchen with Lean protein, fruit, vegetables, good fats and good carbs. If you want results you’re going to have to have discipline.