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Miss Tami’s TKO Radio Show Blog
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One of the most fascinating aspects about being vegan is continuing to be brought to deeper levels of consciousness. It’s been over five years and my only regret is that I didn’t start sooner. Back in 2004 when I was running a naturopathic clinic and apothecary, I discovered through my nutritional studies that a vegan diet and lifestyle was optimal so I made the decision to be vegan. It was a great experience and I loved it. But after about 8 1/2 months, I started eating meat and dairy again. Because I’d made the decision for nutritional reasons as oppose to moral ones, I didn’t stick with it. I had entered the world of competitive bodybuilding and still believed the idea that I had to eat meat to get big. And because I hadn’t investigated the moral or spiritual reasons for veganism, which are far more powerful, I switched back. But I never forgot the experience and how much I loved it; I felt so good and strong, light and lean. It always stuck with me and I thought—I could do that again.
Such a time came after multiple experiences, all life changing in their beauty and uniqueness, of working with animals—all varieties of domestic and wild. I visited several sanctuaries, worked in cat rescue and volunteered. Each precious encounter was working on my soul. It simply made less and less sense to love and care for these animals, then go consume them. Why would I do that? One reason alone: conditioning. So I prayed and mediated about it. And as it always does, answers came by and by.
I was talking with my dad on the phone one day in one of our frequent fitness and nutrition related conversations, and I said, “I could totally go vegan again. I wouldn’t eat a cat or a dog. If I was friends with a turkey, I don’t think I would eat them either.” And as I said it, I realized, I’d already met many of these animals. Why is it different? Are these animals not loving, not unique? Do they not have intelligence, emotions, souls? All evidence shows they clearly do.

I did meet a turkey later at The Gentle Barn. They love to cuddle. The people there said that hugging a cow was life changing. They were right. They are big gentle warm dogs. These many moments fill one’s heart with a lightness that can’t be described.
So it wasn’t so much that I chose to become vegan; it’s something that happened to me. I was changing and my consciousness made it impossible to go on consuming or using animal products.

Adding to that, my growing awareness of the deplorable conditions of factory farming, which can only be described as absolute hell on earth, wicked and abusive beyond imagining, was more than enough to confirm this was nothing to be a part of. Simply no good comes from that situation of torture and misery.
The cognitive dissonance in my mind was no longer tolerable with my knowledge and personal experiences. The mental gap closed, and I was free from that lifelong disconnect.
There are numerous scriptures in the Bible that show being vegan to be the ideal, and certainly to show compassion toward all creatures. The deeper I dug, the more and more it made sense on every level: nutritionally, environmentally, and morally.

“And God said, ‘Behold, I give you every plant that produces seeds upon the earth and every tree that has fruit with its seed inside of it: these shall be your food. And I give all green plants to every wild animal and to all the birds of the air and to all creatures that move upon the surface of the earth and that have the breath of life in them.’ And it was so.” —Genesis 1:29-30
“Your righteousness is like the mighty mountains, your judgments are like the great deep; you save humans and animals alike, O Lord.” —Psalms 36:6
“But ask the animals, and they will teach you; the birds of the air, and they will tell you.” —Job 12:7
“Are not five sparrows sold for two pennies? Yet not one of them is forgotten in God’s sight.” —Luke 12:6
The change then was simple to put into action; the slow part had been the process getting there. What I couldn’t have anticipated fully were deeper and deeper levels of freedom and consciousness: freedom from the conflict in my mind and awareness and connectedness to all living things.
If you’re considering vegetarian or vegan, I suggest small steps:
Find delicious vegan snacks you love. I love Dr. Schulze’s SuperFood Plus in a smoothy with plant protein, frozen fruit, nut butter, cacao nibs and almond milk. I also love simple snacks like fruit and vegan cheese, hummus and carrots, walnuts and raisins.
Don’t be afraid to look into the reality of factory farming. Don’t let fear keep you from the truth. You don’t have to watch every documentary ever made, but it’s important to be willing to see the reality. It may be enough. For me it was more than enough.
At least start thinking about it. Everything starts with a thought. I thought, prayed and meditated about it. It grew and things were revealed and I was guided.
At least switch to organic, grass fed, free range. Really make sure the company is legit because they can be very tricky on packaging. Yes it costs more, but the quality is better and it is really a big step in the right direction toward more compassion and less suffering.
Try one day a week. Meatless Mondays is a brilliant way to start. Great things are built by taking little steps. Never underestimate this power. I’ve done it with everything in life from training in boxing, bodybuilding, and mastering the piano.
Visit a place like The Gentle Barn. Be open to the heart filling surprises that come into your life by connecting with other living beings.

The first time I went vegan was great and I loved every minute of it, but keep in mind that was before the multiple brands of delicious meatless patties and non-dairy cheeses available now. I feel spoiled, and I’m grateful for so many options. Compared to back then, it’s a vegan cake walk.

-- Dallas Malloy
NEW MUSIC Coming Soon!
Pianist / Singer / Songwriter
SAG-AFTRA Actor / Voiceover Artist
NASM Personal Trainer / Wellness Coach
NCEP Holistic Nutritionist

“Out of the Fire”

Written by: Dallas Malloy

I used to think freedom from the grind would only come when I had reached a certain financial level. But after hitting major burnout, this idea was shaken and transformed. The goal of financial freedom is still a great one, but I knew my peace of mind couldn’t be predicated on my bank account. I had to exist free from the never-ending hustle mentality. Writing this sounds obvious but it was very different to experience the realization in real time. I had been striving and grinding nonstop for years with no real break and no end in sight. So the new perspective was actually a relief although unexpected. The constant grind drove me into the ground. For a limited period of time it worked, but I tend to go to the max with everything I do and even with no end in sight, I persist. So the problem is it becomes a situation of diminishing returns. I had to pay for burning the candle at both ends.

Keeping a top level of health and fitness for many years and rarely getting ill, I am not accustomed to having to stop. But after ignoring urgent rest signals I was simply exhausted and mentally fed up. After getting the flu, then a severe sinus infection that kept me from recording, I had to rest. I was tired of endless hustle for work and the chipping away of the soul effect of being on social media. So I took a break, just stopped it all. If you don’t take a break, circumstances will give you one.

I’m a quick study so I took the lesson; I don’t need it to get any worse. Bad is bad enough. So I finally utilized some of the strategies I had in my tool belt but hadn’t employed i.e. limit social media to two times a day picking optimal times, and keeping it to business i.e. posting, managing profiles and comments. That’s mainly it. However, I have learned prior not to be too rigid about any rule because it can become legalistic and I will ultimately rebel against it. So if I linger on instagram to see some of my cat friend’s recent videos, that’s ok. I just reign it in so it doesn’t snowball into the previous setup-checking insta etc. throughout the day compulsively, letting every quiet moment unassigned with some other task or activity be hijacked with checking. Constant checking steals every moment if you let it. This is no way to live; it’s just not sustainable or synonymous with an enjoyable and satisfying full life. It’s compulsive, and I’ve had my share of that with alcoholism and drug addiction. Gratefully and with continual work, I’ve been free from those afflictions for many years. Because of those experiences I am sharply in tune to compulsion cropping up in other areas no matter the crafty disguise. I’m sensitive to the heat and learn quickly. After all, I’ve already been through the fire.
My 7 Strategies of Shifting from Living to Die to Dying to Live

: I did not fully appreciate how debilitating my substance abuse problem was until I quit cold-turkey and replaced the vice with regular exercise. Only then was I able to begin my literal ascent back towards the light. The Bible refers to our bodies as temples of the Holy Spirit and without a doubt, treating mine as such directly influenced my shift in attitude from living to die to dying to live. Where my abuse of alcohol served as a depressant of the most debilitating variety, adopting an exercise routine helped regenerate a keen sense of self-worth and appreciation.

The beauty of nourishing my soul is that it does not need to occur in a formal place of worship. Nor is there any requirement for a proverbial middleman when I want to communicate with my Higher Power. I like to draw a distinct line between religion and spirituality because it is through the latter that I owe my rescue from the darkest depths of hopelessness. Prayer and meditation allowed me to let go of past resentments, regrets and addictions. I have readjusted my GPS and allowed God to steer me towards an enclave of being purpose-driven. I no longer strive aimlessly over matters I cannot control, or bog myself with depression and anxiety by fixating on the past and the future. I am always present in the moment and as they say, availability is the best ability.

5: MIND OVER MATTER: When I realized that my train of thought influenced how I felt and acted as a result, I was able to weed out the negative chatter before it seeped into my feelings and impacted my behavior. While it is virtually impossible to control the thoughts that have access to my mind – imagine trying to prevent air from getting to Point B from Point A in an open field – experience has taught me that my deliberations are much more pliable than my feelings. Sigmund Freud’s psychoanalytic concept of the Id, Ego and Superego is the template from which I operate to manage my thinking process. By personalizing the three elements, I choose not to empower the Id (Mr. Impulse) or the Superego (Mr. Perfection). Instead, I elect to make my Ego (Mr. Mediator) my amigo.

4: DREAMING AGAIN: It was literally all nightmares and no respite whenever I laid my head down at night at the height of my issues with substance abuse. In sobriety, I am all about envisioning – literally. Allowing myself to dream again is acknowledgment that even though I made my proverbial bed in a manner not conducive to a healthy and sustainable lifestyle, I do not have to lie in it in perpetuity. A tactic that works for me before I go to sleep is to fill my mind with positive images of the goals and aspirations that I hold dear. This is how I declare my intentions and embed them into my psyche.

3: BEING OKAY WITH NOT BEING OKAY: The misguided notion that I had to be a constant ‘nine’ or ‘ten’ on a scale of ‘zero’ to ‘ten’ – ‘ten’ being happy and unencumbered – served to cultivate the opposite effect. Complicating matters further, I cloaked myself in a veneer of contentment by “grinning and bearing” it. Futile attempts at drowning my sorrows in alcohol turned them into a swarm of swimmers more capable than Michael Phelps. Today, being okay with not being okay means I have learned to turn my losses into lessons instead of wallowing in self-pity. From personal experience, I know that were it not for the dark times, I would not have gained a genuine appreciation for the light. As a fallible human being, would I have the same appreciation for the power of God if the devil did not exist?

Clichés can be irritating when misappropriated. But at the opposite end of the spectrum, they can be used to engender hope in difficult situations. Look no further than the adage, “Show me your five closest friends and I will show you your future.” Indeed, the company I used to keep offered an unimpeded view into the inner rumblings of my soul. I was irritable, jaded and constantly on edge. The trend on social media is to stack up friends by the thousands and I bought into this misguided notion in my social life, foolishly sacrificing quality in favor of quantity. Today, my shift in attitude from living to die to dying to live is informed by the nature of the people I allow inside my inner circle.

When I chose sobriety over intoxication, I gave myself a blank canvas and the freedom to color it with the brushstrokes of my choice. I no longer had to live a life in which I was an unwitting passenger. Expressing myself with intentionality meant that I did not have to suffer the indignity of conforming to the whims of others, especially against my will. There is no need to play the blame game anymore and point the finger elsewhere, only to look at my hand and realize that three fingers were pointing back at me. Accountability to myself signified the end of taking the fall for principles with which I was in fundamental disagreement. There is nothing more empowering than walking away with a clear conscious following a self-appraisal. Image courtesy of Pin on Art via Pinterest
Top 10 “Life Saver” Motivational Books

Recommended By: Coach Tori
Follow Coach Tori on IG: @tori_krebs

1. “The Slight Edge”- Written By: Jeff Olson
2. “The Miracle Morning”- Written By: Hal Elrond
3. “The Miracle Equation”- Written By: Hal Elrond
4. “How to Win Friends and Influence People”- Written By: Dale Carnegie
5. “The Science of Getting Rich”- Written By: Wallace Wattles
6. “The Go Giver”- Written By: Bob Burg and John David Mann
7. “You Are a Badass”- Written By: Jen Sincero
8. “The Gifts of Imperfection”- Written By: Brene Brown
9. “The Big Leap”- Written By: Gay Henricks
10.“7 Strategies for Wealth and Happiness”- Written By: Jim Rohn

Miss Tami’s TKO Top Toning Arm Exercises:
9.3.2021 Written by: Miss Tami aka: Tammy Reese

If your goal is to tone your muscles to gain more definition, the key is high reps and low-medium weight working your biceps, forearms, shoulders, and triceps. Keep in mind, some of the exercises mentioned below work multiple body parts and are not isolated to just one muscle group. As a reminder, make sure that you warm up and stretch to avoid potential injuries.

• BICEPS: are located in the front of your arms. They are primarily used for “pulling”. Some of my favorite Bicep Exercises include:
o Bicep Curls: Bicep Curls, Hammer Curls, Preacher Curls, Dumbell Curls, Barbell Curls, High Pulley Curls, Cable Curls, Incline Curls, Concentration Curls, Drag Curls
o Reverse-Grip Barbell Row

are located on your forearm. They are used for gripping or holding objects and help you curl your fingers.
o Dumbells Wrist Extension, Dumbell Reverse Curls, Dumbell Wrist Flexion,
o Farmer Walks
o Pull-up Bar Hang
o Behind the Back Cable Curl, Palms Up Wrist Curl, Palms Down Wrist Curl
o Grip Crush
o Pullups
o Towel Cable Row
o Dead Hangs
o Forearm Pull, Forearm Squeeze
o Crab Walk

• SHOULDERS: are located at the top of your arms. It is very important to work your front deltoids, side deltoids, and rear deltoids. Some of my favorite shoulder exercises include:
o Shoulder Press, Arnold Press
o Half-Moon Rotation
o Front and Side Raises, Bent Over Dumbell Raises, Machine Lateral Raises, Rear Deltoid Raises
o Rear Deltoid Machine
o Reverse Cable Crossover
o Bent Over Dumbell Fly

• TRICEPS: are located in the back of your arms. They are primarily used for “pushing”. Some of my favorite tricepexercises include:
o Tricep Pushdown, Tricep Pulses, Tricep Pushups, Tricep Kickbacks, Tricep Back and Side Extensions, Tricep Dips
o Skull Crushers
o Scarecrow Extensions
o Trouble U’s
o Close Grip Bench Press
o Single Arm Pullover
o Lateral Triceps Lift

Miss Tami’s Top 8 “Fitness Come-back” Tips
Written by: Miss Tami aka: Tammy Reese

Commit and make the time
- We can always find excuses for “being busy”. Schedule some “you time” and get your fitness on!

Make it count- Know your workout plan for the day and crush it…planning is key!

Stay consistent- Change takes time. Be patient! Set a goal, and stay the course.

Hold yourself accountable-
Set realistic goals and measure yourself, recruit a workout buddy, weigh yourself weekly, or write your journey down in a journal.

Have fun- Choose workouts that are fun for you ie: hiking, gardening, dancing, lifting weights, playing sports, walking, etc…

Listen to your body-
Rest is equally as important as exercise. Work hard, play hard, rest, repeat.

High Intensity-
Challenge yourself to not work long, just hard. It is all about the intention to be effective.

Consult with a professional-
If you are unsure of what exercises to do, consult with a professional certified trainer to help support you with the best plan for you. Correct form and planning important to be successful in your fitness journey.
Miss Tami’s Top 10 Financial Health Tips

1.Spend less than you earn- Save every opportunity you can after your bills are paid to plan for your future retirement.

.Don’t put all your eggs in one basket- Diversify your portfolio and create multiple streams of income.

3.Pay down your highest debt first- Consolidate credit cards- with a 0% balance transfer and make a plan to pay it off in a year.

4.Hire a professional to help guide you on how to save and grow your money.

5.Develop a household budget and set financial goals- Track your expenses to see where you are saving. Use what you are saving and put the money into an account that will grow not sit.

6. Invest in something that will appreciate not depreciate.

7.Create an emergency fund for incidentals that can drown out your savings and earnings.

8.Change your perspective, have a new relationship with your money to view it differently- Make every dollar count.

9.Have a plan for long-term care and living trust.

.Build and check your credit score annually.
5 Secrets to Keeping the Fire of Passion Alive in a Healthy Relationship:

Written By: Dr. Renee Michelle Gordon

1. Communication

You’ve definitely heard the very cliché “communication is key.” But here’s the thing – it’s a cliché for a reason. Good communication is one of the most important aspects to having a healthy relationship. When starting a new relationship, it’s important to be able to talk about what you both want and expect. Sometimes this means being honest and having uncomfortable conversations, but if you’re in a healthy relationship your partner will be receptive and listen (and you should do the same). Being on the same page as your partner goes a long way and opening up to your partner about what’s bothering you, compromising over your disagreements and complimenting each other are all equally as important. While communication is important, you should both be comfortable with how often you talk to one another. If your partner needs you to always answer right away and text them all day long, and you don’t want that, that’s not healthy. On the flip side, if your partner is always ignoring your texts and it doesn’t make you feel good, then that’s not healthy either. Finding a communication balance that you’re both comfortable with is super important.

2. Respect
Listening to your partner (like actually listening, not just waiting to speak) and trying to understand their perspective is a key way to show respect in your relationship. Respect your partner’s choices and opinions. In a healthy relationship, both partners will have mutual respect for one another. Just because you don’t always see eye to eye, it doesn’t mean that one person needs to change their mind in order for your relationship to work. Another key way to establish respect in a relationship is to be considerate of your partner’s privacy and boundaries. You are not entitled to know everything that your partner does and everyone who they interact with. It also means being mindful of your partner’s feelings and not doing things that might really hurt them, like keeping things that are supposed to be private just between you two. Having a healthy relationship isn’t defined by knowing each other’s passcodes. Healthy relationships require some space and a filter!

3. Boundaries

We all have personal boundaries on what makes us feel good, comfortable, safe, etc. In a healthy relationship, you should feel 100% comfortable communicating those boundaries and know that they will be respected (and vice versa for your partner). If you only want to hang out 3 times a week – that’s fine; if you want to wait before getting intimate – totally cool; if you want to keep your Monday “Funday” night with your “besties”, do it! Remember that you shouldn’t feel nervous or scared to set personal boundaries in any relationship. And if you feel like your partner or friend is using boundaries to control you, like telling you not to hang out with friends or requiring you to share passwords, it’s time to rethink the relationship!

4. Trust

This is a big one. All healthy relationships require mutual and unguarded trust between partners. Regardless of what either partner has experienced in the past, like a cheating ex or a parent’s divorce, in a healthy relationship your partner will trust you completely. DO remember that it takes time to build trust in a relationship. Don’t expect trust automatically. And, when your partner fully trusts you with their feelings, you should respect them and not betray their trust. Cheating on them or doing things to make them jealous isn’t right. On the flip side, if you don’t trust your partner then you shouldn’t be with them. DON’T ever let your partner use their lack of trust or past experiences as an excuse to control you, question you or otherwise make you feel as though you need to go out of your to way earn their trust. Steadfast affection, support, respect, and communication will naturally strengthen the trust in your relationship.

5. Support

One of the best things about being in a healthy relationship is having a supportive partner who you know has your back. Whether it’s sticking up for you when someone says something mean about you, or always being that rock you can rely on, in a healthy relationship you and your partner will support each other and treat each other as equals. Your partner won’t use tactics to manipulate you, control you or put you down. They will be protective of you, but not overly possessive. They will encourage you to spend time with friends and family, work toward your personal goals and have a life outside of your relationship. Supportive partners will always want what’s best for you, and they won’t hold you back from achieving your dreams. In a healthy relationship, you’ll feel like yourself and not like you have to change things or make huge sacrifices so that the relationship can thrive.

What isn’t healthy?

Ultimately, an unhealthy relationship is based on power and control, not love and respect. If you feel like your partner is using tactics to control you, then that is a big red flag and you should talk to someone that can help. Your partner doesn’t have to physically harm you for your relationship to be abusive. If your relationship is great most of the time, but unhealthy sometimes, that’s not good enough. Everyone deserves to be in a healthy relationship and there is never an excuse for abuse. Even if there is a history of mental illness, cheating or other hardships either in or outside of your current relationship, those are not excuses for abusive behavior. It’s also crucial to know that you can’t change your partner. If you are in an abusive relationship, you should seek help, don’t wait for your partner to change.
Miss Tami’s Top 10 Tips to Loving Yourself
Written By: Miss Tami

1. Start your day with something positive: reading, affirmations, listening to positive music, etc…

2. Take care of your body by feeding it the nutrients that it needs to thrive.

3. Get rid of toxicity. If it is not serving you, let it go… to protect YOU! Setting boundaries is essential.

4. Find your escape and/or “happy place”: drawing, painting, folding laundry, playing a game, doing a crossword puzzle, putting together a puzzle, watch a movie, clean an area in your house, walking, jogging, bike riding, roller skating, going for a drive, listening to music, laying down in a comfortable place, working out, etc…

5. Set goals and crush them. After you crush them, reward yourself and treat yourself to something nice. This holds you accountable and keeps you motivated.

6. Practice the “Golden Rule” and if one is not treating you right…as my good friend says…”Sometimes you gotta’ teach people how to treat you.”

7. “Birds of a feather flock together”. Be mindful of the company that you keep. Be around those who challenge you to make you stronger and those who support and believe in you.

8. Forgive yourself and don’t beat yourself up for making mistakes. After all, we are all human and mistakes help us grow. “Success is a journey…not a destination.”

9. Live with purpose! Get to know yourself and live with intention on doing something positive. Whatever is working for you, serving you, making you happy, keep doing that!

10. Before you go to bed, do something relaxing to unplug from electronics and the world: reading, yoga, drinking relaxing tea, stretching, a bubble bath, journaling, light a candle, meditate, pray, etc…


Written By: Dr. Renee Michelle Gordon

R- are for rose petals, the perfect romantic touch. Floating in your bath or on your bed, these crimson red hue signify passion for the night. The rose flower represents the essence of romance and the perfect commencement to a glorious tantalizing evening together.

Take a luxurious soak together with bath oils, bubbles, and candles. When your partner arrives home in the evening, have your bed turned down, hot bath ready with floating rose flower petals in your tub while being illuminated by flickering scented candles.

Roses are also always in style as a gentleman’s gift to honor his love. Whether a sexy single stem or a full bouquet, your intentions will be clearly understood and accepted. Roses are a sure fire non-verbal way to communicate your feelings, intentions and passions.


O-is for organize and plan. The steps you take towards making your time together more special is the perfect indicator of your love for each other. Plan an afternoon off and go someplace unique with your partner, the ice cream shop, a stroll around the lake, or an art museum.

Your trips don’t need to hit a homerun every time, it’s all about doing something adventurous or different together. Take note of your partner’s conversations that refer to things to do or places to go that may be intriguing. You’ll be revered not only for your event planning prow-ness only, but for your listening skills that definitely show that you care.

Occasionally you’ll want to go all out and plan a 'secret rendezvous' in your own town as a sort of “staycation”. Stay in one of your town’s ritzy hotel or bed and breakfast and play tourist in your own area. Do all the things that you tell your visiting friends to do and to go that you tend to forget are quite special too. Make it even more special by packing their bag on their behalf and surprise them with an afternoon message to join you for drinks at the hotel that you’re staying in. Of course, I’ll let your imagination continue to how the rest of the evening progresses.

Remember, it’s the effort that you put into organizing your afternoon, your evening, or your weekend that is appreciated. Nothing says that you care more than devoting your time to organize your romantic time together.


M-is for making a list a list of 10 romantic things to say to your partner and say them from time to time throughout the next month. These also can be things to write to your partner as well and sticking them at places that they will find. Your effort of coming up with new romantic observations and thoughts will continually keep focus positive and elevating and nothing is more romantic than that!


A-is for awareness. Awareness is the non-verbal connection that every couple has the ability to have if they really listen. Listening is not just verbal, it is about noticing those small things that please your significant other. It’s about awareness of how they take their coffee, how they enjoy waking up in the morning or how they like to be massaged. Nothing is more romantic than being with that one person who really knows you for you and allows you to be fully self-expressed. By supporting them to enjoy their life as they like it, you are expressing your love by saying that you love them just the way they are, perfect.


N-is for newness. Newness is an attitude towards your relationship that keeps if fresh and alive! Nothing is more depressing than when two people take each other for granted. Stoke your emotional passion for each other and ignite the flames of your relationship just like when you were newly dating. Through your awareness, look for the newness in those day to day things that you do. Look for ways to introduce newness to your relationship.

Some of my couples add newness into their relationship through roleplay and surprise evenings. They even add a twist to their love making from something that they read together. It’s not the twist that make your love making more enjoyable and new, its the openness to communication that makes your relationship open to newness.

Newness is about looking at your lover and observing them through new eyes like you’ve never seen them in your life before. That newness attitude will ignite your romantic life over and over again.


C-is for cooking together. Everything in life can be enjoyable if you’d like. Viewing cooking together as more of a romantic experience instead as a chore will tantalizing your creative juices first in the kitchen then carry over in other parts of the home. Dressing for the part with full bib aprons and not much else will definitely indicate your playful attitude right from the start.

Look to creating a romantic meal that is eaten totally with your fingers so it encourages lots of gentle finger sucking and licking to taste frequently and make sure seasoning is perfect.

Plan the evening by first getting the kids shipped off to a friend or relative. If you have pets, find a sitter for them too if they are overly needy. Make this evening for just the two of you and give yourself the gift of full, gastronomic romantic expression.


E-is for elevate your senses with your partner. When you go to bed, as a teasing change, sleep naked together without the anticipation of having sex together. Just hold your partner close to your bare self or snuggle next to him/her so your bodies touch is an outstanding way to reconnect emotionally and spiritually as a couple.

Other ways to connect is similar fashion is find ways to extend your love making sessions with prolonged kissing, sensual touching and the use of blind folds and feathers. These elevations of your senses will connect you romantically in a very intimate way.

Also introduce aroma therapy in massage oils, candles and sprays to elevate your experience with each other. Remember, to elevate your senses means to focus on the journey and not get caught up with the destination as much. To Your Success! Dr. Renee

Dr. Renee Michelle Gordon

International In-Demand Speaker, Author & Philanthropist Cell: 818-310-0775
7 Tips to Jump Start Fun, Excitement, and Romance at Home
Written By: Dr. Renee Michelle Gordon

1. Call your partner unexpectedly just to say you love him/her and were thinking of him/her.

2. Call your spouse/partner just to tell them one thing you appreciate about them.

3. Send your spouse/partner flowers (home, office, hotel room) "just because", or 'thank you for. . .", or 'because I love you', etc..

4. Pick up flowers or dinner on the way home and surprise your partner. (If dinner, you might want to call and make sure she/he hasn't already starting preparing dinner!)

5. When you come home, find your spouse and just hold him/her close for a moment (prolonged hug) --no words necessary.

6. When you walk by your spouse at home, touch him/her, or give a hug, or caress.

7. Write a note and put it where your partner will find it during the day. Tell the person “loving things”.

To Your Success!
Dr. Renee

Dr. Renee Michelle Gordon
International In-Demand Speaker, Author & Philanthropist
Cell: 818-310-0775
February 23, 2021 Written by: Comedian/Producer Dannon Green

Over the last number of years the path to stardom in Hollywood has changed drastically. No longer are there days of walking down the street and a movie producer discovers you or a talent agent goes to a comedy club to see a particular comedian andgoes back the office and tells the agency you got to sign this other guy who was amazing. No more Johnny Carson shows or talent shows that discover talent. Hollywood and the world of entertainment have changed to the point that the traditional way is no longer looked at as a successful way of “making it”. As amatter of fact, if you try to go the traditional way of becoming a star most likely you will be left behind and never discovered.

Here are my suggestions on some things that you can do to not only to become successful in Hollywood, but how to maintain it for a number of years. As Lawrence Fishburne once told me,“you rather be warm for 25 years then hot for 5”. I never forgot what he told me and to be honest that was some of the best advice I have ever received in Hollywood at a young age in the game. Most people want it over night and to be honest if it comes fast it will go away faster... trust me. There are very few people in the business that made it over night and had longevity in their career.

So here are a few DO’s and DON’Ts that I feel will not only help you become successful, but will help you succeed in a way that your integrity and soul will not compromised.

1. This is the most important one to me. Don’t want it bad enough to where you are willing to do anything to get it. If they know you are desperate you will have a greater chance of being taking advantage of.
2. Make sure your networking skills are up to par. Know how to be around celebrities and people of importance. If you come off as being too aggressive and needy, it will show and you will turn people off.
3. Always be professional no matter what the situation is. Trust me… it goes a long way even if it feels like that guy(star) being late and unprepared is the person making it big.
4. Write, write, and write some more. The more you create the more valuable you are to the business.
5. Don’t let anyone tell you your ideal isn’t good or your script is the one. I got turned down by over 15 people telling me that my script was not any good uninteresting. It was stolen and made into a movie two years after our last pitch.
6. I don’t care how fine you are or think you are if you try to screw your way to the top you are going to be very disappointed left feeling used and abused. Trust me for everyone that sleeps their way around to the top there are 100’s that have failed at it.
7. If someone gives you their business card and says give me a call. You should call them the next day and leave up to 2 messages. If they don’t return the call, chalk it up as it was just a person who wanted to hear themselves speak.
8. Don’t just work in the business, actually study it. “Be in the know” of everything going on within the business and how it can affect you in the future.
9. Don’t screw anyone over or throw them under the bus to get ahead. Trust me Karma is real and especially in this game.
10. Last but not least stay prayed up, ask whomever you pray to- to bless you and keep you safe.

There is no reason to be anything else but genuine and work hard to become successful in the game of Hollywood. Hope this is a good guide on helping you succeed in Hollywood. If this doesn’t help and all else fails… you can always put Gorilla Glue in your hair and get an agent.
G Kody's Financial Tips

Part I

The Need for a Living Trust: The way everyone should look at a Trust is like having a roof over you head or a seat belt in a car. If you do not move forward and establish a proper Trust then you are essentially gambling with the future of your family. The financial protection that is offered in a Trust must be an integral part of every families portfolio. The downside of now having one is very costly in money and emotion to your loved ones.

A Trust should include a Will, POA Medically, POA Financially and a DNR. Everyone should have POA's as mentioned previously. When my Dad developed a serious medical condition, I had to be the one to discuss and approve (or not) any medial procedure that was recommended by the physician. When my Dad was to ill to handle his financial obligations, I was able to do so smoothly without having to worry about obtaining additional authorization from my Dad. I was also able to do a checks and balance with the bank all transactions that my Dad did. Lastly and very important is having the DNR, which stands for: Do Not Resuscitate. In the life span of a lot of individuals, there maybe a time to consider letting them go and have a somewhat peaceful time at the end. If the DNR is not in place then it is possible that the physicians will continue to keep a person on life support for a long, long & long time. This in itself would be an extreme hardship of the family. Having to see a loved one in a veritable state would definitely traumatize anyone.

The Need for a FNA (Financial Needs Analysis) & a FIN (Financial Needs Number): Basically, this is done by reviewing your entire current portfolio, and reviewing all your assets and liabilities. We may decide to put financial amount of dollars associated with your current portfolio. Then by obtaining your current age (or if you are married then the average age between you and you signification other) add the amount years until you want to retire and through a specific formula your FIN is revealed. Now you must be aware that this number usually is quite large and at times hard to believe that it could be so large. Consider the following: In 1972 I owed a Service Station I sold gas for .39 cents a gallon and made .09 cents profit. Now what is it? You can also ask any senior about the amount of money they spent of differ.

The Need to consider developing some form of Passive Income. You never know if your current job will remain in effect in the near future. By having a buffer in place, your family will not have to suffer in any way. I usually explain the concept of Passive Income as the Income you can receive from owning a Laundry Mat or Real Estate. Money is received even though you don't have to be involved 40 hours a week.

In closing, there are so many more financial areas to consider and understand. In the near future I will reveal other important ways to both protect your family, yours assists and fortify your overall Financial Future.

If anyone has additional questions or needs to discuss their financial future, I can be reached on my cell phone at 818-470-4913. Just give me a call or text and my email if necessary. The company I would with has a Motto: "No family left behand". Sending my blessings to each and everyone one of you.

How do I know if I’m financially ready to buy my first home?
By: Mari (Marina) Kallas Penrose

If you’re like most people, you want to buy a home. That’s terrific! There are many things people, like you, start to think about, when they decide they want to buy their first home. For some, the sense of ownership and belonging is important. Some want a place to raise a family, others want to take advantage of potential income tax deductions. And for some people, they want to be able to paint walls in colors they like, plant flowers and perhaps even have a yard, a driveway and a garage! Whatever your reason for wanting to buy your first home, there are some things to know when you’re getting ready for this. There are 5 things every first time homebuyer should consider.

1. Find the type of home you want. I suggest starting your search for homes online, as 95% of homebuyers start their search online. Once you’ve gotten familiar with the different areas, neighborhoods, and types of homes online, I now suggest you get in your car and go for a drive through different neighborhoods. Get a feel for the streets. Take notes as you go, just make sure you have someone in the car driving, if you’re going to be the one writing! No accidents, please. And no distracted driving *.

You may be wondering why I suggest getting a look at homes first when you don’t know what you can afford to buy? Well, you need a starting point. You need to fulfill your wants and desires list first. Explore what neighborhoods and types of homes are in the areas and notice how you feel when driving through the neighborhoods. Different areas have different style homes, and yes, price ranges.

There are some things to keep in mind. How many bedrooms do you want? And more importantly, how many bedrooms do you think you’ll need in 3-5 years from now? How many bathrooms? What about an office space? Many people nowadays have started working from home, so you’ll want to know if you want a separate room with a door that closes, or can you work from a space in the living area. How about a yard? Garage? What about school districts? What are your activities and lifestyle like? Do you want a big kitchen? Or would you rather have a media room? Have you thought about a single story ranch house or would you prefer 2 stories? Do you need to be closer to the city? These are all questions that you can decide on, as you begin to think about your new home. It’s a lot to think about. Don’t let it overwhelm you. This is a starting point. And your Real Estate Agent can help guide you through the maze of buying a first home and touring homes that fit your budget and needs.

Now that you have seen some pictures of homes and driven through some neighborhoods, hopefully, that has stirred your mind into what you need in your first home. You’ll want to make two lists. Write your “musts” list first. These are absolute must have’s in a house that you will call your home. For example, most people MUST have 2 bathrooms. If you MUST have 3 bedrooms minimum because you have children, then 3 bedrooms are a must. 4 bedrooms are a “nice-to-have”, but 3 is what you’ll put on your must list. If you have children in school, perhaps staying in the same school zoning is an absolute must, and maybe it isn’t. The choice is yours. Musts are not “wants”. Wants are different. You may want a large backyard, but…if the house you find has everything else on your list, except the backyard is a little small, it’s okay, then a “large” backyard is a “want”, not a “must”. Get the idea? Now, here is the very important part you need to keep in mind…there is never, and I mean, never, such a thing as an absolutely perfect, 100% home. Not even for the most experienced and mature buyers. It simply doesn’t exist. Many homebuyers search for just the perfect home that must have everything they desire (notice I said desire?, not “need”), and they end up disappointed and perhaps stay as renters. And most of the time, their rental homes don’t have anything on their “must” list. So…if you truly want to become a homeowner, keep an open mind, and create your “must” and “want” lists.

2) What are the benefits of owning a home? There are plenty of benefits of owning a home such as:
a) Potential Tax Deductions: You may be able to get a deduction on your income taxes. Everyone’s tax situation is different, and you’ll want to speak to your tax advisor or accountant about your specific situation, however, in general, many people find they get a tax deduction for owning a home in lieu of paying rent which doesn’t provide for a tax deduction.
b) Stability/Security: There is a sense of stability and security in owning a home. Many people feel they are more “grounded” when they own their home.
c) Community Belonging: People feel a sense of community when they own their home. They take their neighborhood and community more seriously and want to often partake in more activities.
d) Potential increase in home value over time: Many first time home owners begin to understand that home values can increase over time. This can give them more equity in the home and allow them to move up into larger homes, later, as their needs change. And they realize that they would rather “pay themselves” on a mortgage, and reap the benefits, rather than pay the landlord of their rental, without reaping monetary benefits for the future.
e) Low interest rates: interest rates are at historic lows right now. While prices of homes may seem high, interest rates are low, making money “cheap”.

3) Qualifying for a Mortgage: Most people, will get a mortgage to purchase a home. There are some things to think about when looking for a mortgage. You’ll want to know what your credit score is. The higher your credit score is, the better interest rate and terms you can get on a mortgage loan. Good credit isn’t the only criteria. Lenders will use a formula to determine what your “debt-to-income” ratio is. This is where your income is divided by the total amount of debts you owe. Again, the lower your debt-to-income ratio is, the more favorable the terms of the mortgage loan will be. Generally, lenders will allow up to 45% debt-to-income ratio to be able to grant you a mortgage loan. However, there are programs and lenders where this requirement will vary. Use the 45% debt-to-income ratio as a guide. Another qualification is how much income you make and how long you’ve been on your job and/or in your job field. Generally, lenders want to see 2 years of experience either at the same job, or in the same field of work. When you speak with a lender, he/she will ask you questions to get an idea if you would be able to move to the next step and run your credit. Don’t be afraid to speak with a lender, or two, or three. Every lender is different, and sometimes, programs offered by one lender, are not offered by another. Your Real Estate Agent can help guide you to a lender.

For first time homebuyers, there are many programs for mortgage loans. Some offer first time homebuyers assistance with down payment or closing costs (more on this later), some offer programs for people who work in certain types of job industries (i.e.-first responders, teachers etc…), there are even special mortgages for veterans through a VA Mortgage loan.

Down payments can range from 3% up to 20% or more. Typically, the higher your down payment, the better interest rate you can get. Also, if you have a lower down payment, you may have to pay mortgage insurance. Mortgage insurance is a premium you pay monthly (it is added into your payment by the lender) and can stay on the loan until you reach an 80% loan to value. In some cases, it could remain on the loan longer or for the life of the loan. You will have to ask the lender to remove it, if allowed by the lender, when your loan to value ratio is 80%.

4) How much home can I afford? This is a key factor in purchasing a home. I would say this is the most important factor in purchasing a home. It is more important than how many bedrooms or bathrooms you have. Here is the simple fact…if you cannot afford your monthly mortgage payment, you won’t have a house, so how many bedrooms or how big the kitchen is won’t matter, will it?

You’ll need to figure out how much you can pay monthly for a mortgage. You’ll want to keep this in mind. You’ll need to make sure you have enough income to cover the monthly mortgage payment, interest on the mortgage, taxes (property taxes), and insurance (sometimes referred to as P.I.T.I.). The lender can offer you an option to “impound” your account. This means that if you choose this option, a portion of the mortgage payment will be taken out and stored in an account for you to cover property taxes and insurance. The lender will then pay the property taxes and insurance payments for you from the money in this account. Some people like this option, because they know that their monthly mortgage payment covers everything, and it’s one less thing they have to remember to pay on their own. Some people prefer to pay their own property taxes and insurance payment, so it’s a choice you’ll make. You can ask your lender and or your real estate agent for clarification on this.

You may find that, even to your surprise, you may qualify for a mortgage larger than you thought. The lender can sometimes qualify you for much more than you may want to spend. I suggest you feel comfortable with the payment. It’s your first home, and there’s no need to stretch yourself too thin. I suggest clients make sure they have some money left at the end of the month, to save, for a rainy day, for emergencies and for food and entertainment.

5) What’s involved? How much money will I need to save? What are the fees and what can I expect?

As discussed above, down payments can vary. You can purchase a house with as little as 3% of the purchase price as down payment. You will also need to budget to put aside money for closing costs. These can range from 3-5% and vary. The lender can give you an estimate of what you’ll need to bring in to close the deal. Sometimes sellers can pay some of your closing costs. This will depend on the market and the seller. I also highly suggest that buyers have a little money stored for “supplemental taxes”. Supplemental taxes will vary on the price of the home, however, a good rule is to have $1,000.00 set aside for the taxes. This supplemental tax can come after you’ve moved into your new home, perhaps as much as 6 months later. Some people are surprised to get this bill, so I like to let people know that there will be this bill, eventually. Real Estate Agent fees-most of the time, the buyer’s real estate agent fees are paid for by the seller, so I suggest that buyers hire an agent to protect and guide them through this process.

In Conclusion:

By now, you should have a good understanding of what you need to do to purchase your first home. You’ll want to put yourself in as good of a position, financially, in order to get the best interest rates and terms on a mortgage. A higher credit score can get you more favorable terms. Most lenders want to see a minimum score in the 640 range, although some programs, can approve a buyer with a FICO score of 580. If your credit score is in the lower range, it doesn’t necessarily mean you won’t be able to purchase. It just means that you’ll have to do a little more research and work with a real estate agent and lender to determine the best route to home ownership for you. Pay down your credit card bills, and keep your credit card usage to below 30% of your credit limits, if at all possible. You don’t need to pay off every debt. Sometimes, people think if they have no debt, it’s a good thing. In most cases, it is (I’m a Ramsey Certified Financial Coach so I believe this as well!). However, when purchasing a home, sometimes, having nothing on your credit report can cause your credit score to dip, and lenders typically like to see some “positive debt”.

For help or assistance on how to best pay down your debt or credit cards, or if you need help figuring out where to find the money to save for a down payment, contact me at 661-547-5538. You can also email me at I am a Ramsey Certified Financial Coach and a Preferred Real Estate Agent with over 16 years of experience, who specializes in helping first time homebuyers buy their first home, smart, informed and moving toward the financial freedom they seek.
Marina’s Top 10 Ways to Pay Off Debt to Save For Your Dream Home
By: Mari (Marina) Kallas Penrose

So, you’ve decided! You want to buy your first home! Fantastic! Congratulations on making that decision! And now that you’ve made the decision, you need some help determining how to put yourself into the strongest position to secure a mortgage with favorable terms, right? That’s where I come in. Here are the top 10 ways you can start to pay off debt and save for your first home.

1. Track your spending: Track everything you spend for 30 days. Yep, that’s right, 30 days, track everything. Spent that $1.59 for a pack of gum at the convenience store? Track it! Get a receipt for every single penny that leaves your wallet or bank account. Most people are surprised to see where their money goes and what it gets spent on. At the end of 30 days, categorize your receipts and add them up. How much do you spend on eating out, putting gasoline in your car, buying groceries, amazon expenditures, Starbucks/gourmet coffees? Add these items up and keep them handy.

2. Sit down and make a list of every debt you have: Include credit cards, car payments, gasoline, rent, food, entertainment, food eating out (this should be separate from food you buy at the grocery store), school fees, coffee house designer coffees, lunches, online purchases, utilities. Also include a section of how much you put away for savings, retirement, etc.…

3. Determine your monthly income: To make things simple, I like to use the “net” income. The goal is to compare what goes out against what comes in.

4. Cut out extra, unnecessary expenses and splurges: Remember, it IS a choice, and you’ve chosen to buy a house, which means saving for a down payment and paying off debt so you can get a favorable mortgage. What can you cut out…how about that gourmet $5.00 coffee? How about Amazon purchases? Then, how can you cut down on your utility bills? Can you reduce your electricity usage, perhaps switching to LED light bulbs, turning off lights when not in use, doing laundry or dishes during off peak times when costs are lower?

5. Pay off/pay down credit cards: Pay your credit cards down. Pay off the smallest balances first, using as large amounts of money you can, and make at least the minimum payments on the rest (or as much as you can afford to pay). Paying off smallest credit cards will give you a sense of accomplishment, motivate you to continue paying off the others, and give you a sense of giving yourself “a raise”. When you’ve paid one credit card off, take the amount you were paying on it and pay it as additional to another credit card. Continue this until you have all the cards paid off. Sometimes, lenders like to see some credit usage (it also helps your credit score), so if you decide to go this route, most lenders suggest keeping your credit card usage just below 30% on 1 or 2 of your credit cards. Mortgage Lenders, unfortunately, like to see some debt.

6. Old Debt: Before paying off old debt, charged off debt, old medical bills, etc.… consult a lender and/or your real estate agent. The lender can tell you if you need to pay those off. Sometimes, with old debt, if you pay it off, it shows as a recent, current debt which can work against you. Be sure to check with your lender first.

7. Save: You should have figured out where you can save extra money, by cutting out unnecessary expenditures. If you have trouble budgeting, you can always use the “envelope” method. This is where you make envelopes and put cash into them. You’ll label them accordingly, such as groceries, savings, etc.…When you budget this way, you’re able to find and take extra money and put it away to pay off debt or save, or both. Take the money you are no longer spending and open a savings account. Preferably in a bank which is not easy to access and not tied to your current bank accounts. Don’t get an ATM card. Make it so that you MUST go into the bank to make withdrawals. This way you won’t want to get the money out. Make a deposit weekly, bi-weekly or whatever works for you in the amount of money that you’re no longer spending weekly. When you see the balance increasing in the account, you’ll be motivated to continue to deposit and this account will grow.

8. Set a Goal: It helps to set yourself a goal…something like…I will have my credit cards paid off in 90 days, or something similar that works for you.

9. Reward yourself periodically, but don’t blow it! I do suggest that you give yourself a “reward” day, perhaps once a month. You can pick something that makes you happy. I used to take my son out to dinner one day per month. It was a special time for us. We would get dressed up, pick a restaurant, and enjoy a nice meal while talking about a lot of things in our lives.

10. Get Support, get a coach if you need help: Don’t lose sight of your goal, stick to it, and before you know it, you’ll be buying your first dream home. The first step is home ownership, the next step, is financial freedom. For help or assistance on how to best pay down your debt or credit cards, or if you need help figuring out where to find the money to save for a down payment, contact me at 661-547-5538. You can also email me at I am a Ramsey Certified Financial Coach and a Preferred Real Estate Agent with over 16 years of experience, who specializes in helping first time homebuyers buy their first home, smart, informed and moving toward the financial freedom they seek.
Patti Smith’s Top Ten Reset Buttons
Written By: Patti Smith

1-End the year strong or at least on a high note. Find the silver lining in something this year and if you simply can’t find one, do something nice for someone else – a random act of kindness.

2-Think outside the box. Put the HOW on hold and focus on the WHAT. Take time to relax, reflect and refresh. Get curious, be creative and innovate. Do what you can, from where you are, with what you have. Make a vision board. Tap into your imagination. Brainstorm and mastermind. Come from the idea of possibility rather than limitation.

3-Try something new, learn a new skill.
Why not consider something new and different? Spread your wings. This is a perfect time to sharpen your skills and learn new ones. There are many webinars and master classes offered now that teach all kind of things.

4-Notice what you’re noticing. Notice your self-talk. Is it positive and constructive or is it negative and destructive? Your subconscious mind takes in ANY information you give it. It’s like a computer and you’re putting in the program. It accepts everything you give it & accepts it all as truth. Positive Self-Talk is kind, supportive and affirming. It boosts confidence, helps you achieve goals and gets you through challenging times. Negative Self-Talk is unkind, critical and upsetting. It lowers self-esteem, stops you from achieving goals & increases stress. Remember, when you lose your excuses - you find your results.

5-Mindset Matters. Accept your failures as necessary parts in your quest to do and be something great. Your failures and mistakes can teach you powerful lessons. Think of failure as feedback. Rebound and move forward.

6-Respond vs React. When something shakes you up, hit the pause button first and gather yourself. When you can’t control what’s happening, control the way you respond to what’s happening for that’s where your power is.

7-Be Adaptable and Flexible. Being adaptable means you are able or willing to change in order to suit different conditions. Being flexible means you can do this easily. This is how you build your resilience muscles.

8-Get comfortable with being uncomfortable. Growth happens when you’re outside your comfort zone. You can either be comfortable and stagnate or stretch yourself, become uncomfortable and grow.

9-Set some goals for yourself. Without a goal, you will drift aimlessly. When you have a goal, you move with purpose and direction.

10-Stop comparing yourself to others. The only person you should compare yourself to is the person that you were yesterday. Unless comparison actually motivates you, i t is not serving you and becomes unproductive. Your journey is YOUR JOURNEY – don’t look behind you, look ahead of you.
Eating Disorder Awareness
Written By: Cassidy Shinoda, Dietetic Intern

Eating disorder prevalence has increased significantly over the last decade. In fact, it is estimated that more than 30 million people in the US will suffer from an eating disorder during their lifetime. Eating disorders are serious mental and physical illnesses that can affect people of all genders, ages, races, eligions, ethnicities, sexual orientations, body shapes, and weights. Rates of eating disorders in younger populations have risen steadily over the years. A statistic shows that the rate of children under 12 admitted to a hospital for an eating disorder has risen 119% in less than a decade. As these rates continue to climb and become more prevalent in our younger generations, awareness of these disorders is becoming increasingly important.

The three most common eating disorders in the US are Anorexia Nervosa, Bulimia Nervosa, and Binge-eating Disorder. The following are signs and symptoms to be aware of for these disorders:

- Anorexia Nervosa is characterized by restriction of energy intake leading to significantly low body weight. A major aspect of this eating disorder is an intense fear of gaining weight or becoming fat, even though underweight. This disorder is also identified in those individuals who become unhealthily preoccupied with weight, food, calories, fat grams, and dieting. Anorexia nervosa is the most deadly mental illness and has the highest mortality rate of any other mental illness.

- Bulimia Nervosa is characterized by a cycle of binging and compensatory behaviors such as self-induced vomiting designed to compensate for the effects of binge eating. This eating disorder is sadly becoming more prevalent in the US and is characterized also by a strict self-evaluation of one’s self heavily influenced by body shape or weight.

- Binge-eating Disorder is the most common eating disorder in the US. It is characterized by recurrent episodes of eating large quantities of food. Unlike bulimia nervosa, these individuals do not use unhealthy compensatory measures to counter binge eating.

Eating disorder awareness is so incredily important in this day and age. Societal pressures from social media and our culture have heavily influenced the way that many individuals see their bodies and see themselves. Bringing awareness and light to these issues is the first step in educating people about the importance of mental health in our communities. By educating oneself about these topics, we are more capable to help those who may be struggling and are also more able to advocate for those who are in need. No matter how bleak an eating disorder may seem, there is always still hope. Freedom and recovery is possible as long as one seeks the help they need.

If you believe that you or a loved one may have an eating disorder, here are some resources that can help.
Body Positivity and Mental Health Around the Holidays
Written By: Cassidy Shinoda, Dietetic Intern

For many, the holiday season is a time of celebration and excitement. We look forward to baking cookies, giving gifts, and spending time with loved ones. Yet, for some, the holidays can be a time of stress and anxiety. For those who are striving to remain positive around body image and mental health, this season can be stress-inducing and can cause one to feel many emotions. The combination of little self-care time, lots of food, and the possible stress of family gatherings can have a toll on a person’s mental health and body image. To prepare for the next few months, here are some possible ways we can prioritize mental health and stay body positive during this season.

Practice Positive Affirmations

By repeating positive affirmations daily, we are able to restructure the way we may think about ourselves and the way we speak to ourselves. Self-talk can be a self-fulfilling prophecy if we are not careful. Repeating positive thoughts to ourselves is a way of restructuring the negativity that may be swirling around in our heads. By practicing daily affirmations, we are taking the time to focus on the positive rather than the negative. This daily practice also helps during times of stress to recenter ourselves in a more positive way.

Exercise to Celebrate Your Body
Exercise during this season can be so beneficial in relieving stress and also reducing anxiety. Yet, it is important to know where our mindset is before we workout. Instead of thinking of exercise as a way of punishing ourselves for eating a certain way at a holiday dinner, perhaps it can rather be seen as a way to celebrate our bodies for what they are capable of doing. This shift in mentality can help us focus less on our bodies and how we may negatively feel about ourselves and more on our capabilities and strengths.

Make Time for Yourself
It is oftentimes easy to get swept into the commotion of the holidays. Yet, it is still so important to focus on what we need. Taking time out of our day for self-care can help to significantly decrease the stress we may be experiencing and decrease our anxiety. This season is all about giving to others and being surrounded by loved ones, but it is important to remember to carve out some time for ourselves. Detaching for five to ten minutes without technology or any other distractions can help us calm, recenter, and remain present and positive in the moment.
The Facts Behind Creatine Supplementation
Written by: Kate Manzke, Dietetic Intern

For a supplement that has been around and studied for over three decades, there’s a lot of confusion surrounding Creatine. What is this mysterious white powder? What does it do to the body? How does it benefit your workout? When and how much is appropriate? Here are the facts.

What is Creatine?

Creatine is a key component of the energy compound creatine phosphate and can be obtained from foods, primarily meat and fish. Creatine is also naturally created primarily by the kidneys from the three amino acids arginine, glycine, and methionine (Gropper et al. 2016, page 217-218). Creatine is either excreted in the urine or taken up by muscle cells and transformed into phosphocreatine. Phosphocreatine is able to donate its phosphate group to convert adenosine diphosphate (ADP) into adenosine triphosphate (ATP) to power contractions. The use of creatine supplement increases the stores of phosphocreatine in the body so that when ATP levels decrease during exercise, phosphocreatine can readily replace it during recovery.

How Creatine May Benefit Your Workout

The increase in available energy has been shown to boost muscle size, strength and power. In fact, studies show that creatine supplements can increase markers of athletic performance, including muscle power and strength, by 5-15% (Kreider 2003). But what about endurance exercise? Not so much. While creatine is beneficial for short duration, high intensity exercise, research shows that it has fewer benefits for low intensity endurance exercise. This is because creatine’s role is less significant in rapid ATP regeneration in low intensity endurance exercise (Hargreaves 2000).

When To Supplement Creatine

After many research studies, it’s unclear whether creatine supplement should be taken before or after exercise (Candow et al. 2015). What is clear is that the most benefits are gained if taken as close to your workout as possible.

How Much Creatine To Supplement

The American College of Sports Medicine expert panel on creatine recommends 2 grams per day. Back in the 1990’s, the recommended dose was 20 grams per day. Not only was this wrong but also dangerous. The body can only absorb 1-2 grams of creatine per day and too much can cause severe damage to the liver, kidneys and heart (Taner et al. 2011).

Miss Tami’s Top 10 Reasons of Why You Should Vote     

1- Because YOU MATTER…Your opinion means something. Let your voice be heard, but more importantly, make it count!
2- So that you have a say on where your tax dollars should go…
3- To be a part of positive change and make a difference…
4- It is your constitutional right and duty…
5- To have input on your future…
6- To BE THE EXAMPLE. We are role models and should lay the foundation for our future generations to come.
7- To build healthier communities by voting and speaking up on things that impact your community…
8- If you don’t vote, there could be consequences in which you will not have a respected opinion on if you don’t participate. Like they say, “If you complain, do something about it. If you don’t do something about it, don’t complain.”
9- To be a part of something bigger than yourself…it is about everyone coming together on common ground to make our nation better…
10- Because you can! There are some countries that are told what to do and who will rule their country. In our country, we have a choice and voice…use that for good and take action!

Is Caffeine The Boost Your Workout Needs?*
October.10.2020 Written by: Philip A. Mendoza, Dietetic Intern

Over the past two decades there has been a significant increase in performance supplementation usage and promotion for recreational athletes (e.g. average gym goer, daily runner, etc.). If you are reading this blog, you probably have some experience with supplements in one way or another. But are your supplements really boosting your workout? One supplement that does not get the attention that desires is caffeine! That is right, that cup (or two) of coffee in the morning is a GREAT and safe supplement to help give you the extra push to get through your workout if used properly.

Caffeine works effectively because it acts as stimulant, or an “upper,” in your body. That means it will increase your energy production, lower fatigue, increase blood flow, and increase your focus and awareness. How does caffeine do this? When caffeine is consumed and digested in your body, it binds to and blocks a receptor on your cell that normally signals for your body to feel fatigued. Under normal conditions, the more energy your body uses the stronger the signal is sent to make you feel fatigued. Caffeine also increase catabolism, or “break down” metabolism, in your body, which increases the energy production for you to use. Alongside that, your heart rate will increase which allows more blood flow to your muscles to provide them with more oxygen.

This sounds too good to be true, but it is the truth! Where can you obtain caffeine sources? Well, some common sources are coffee, espresso beans, caffeinated chocolate, caffeine pills, energy drinks, and caffeinated/stimulant pre-workout formulas. Although, energy drinks and formulas tend to have a large amount of caffeine, and should be used with extreme caution. As with all thing nutrition-related, more DOES NOT mean better. So, use caffeine supplementation responsibly and with caution. Some individuals are more sensitive to caffeine than other are. It is recommended you should start with lower dosages then progressively increase it until the proper dosage for you is found. Most research studies conducted recommend 2-4 mg of caffeine per each kg of body weight (1 pound = 2.2 kg). Usually 8-24 oz of home brewed coffee can help increase one’s performance level when working out. Caffeine supplementation should never be done right before or during a workout, to ensure the lowest possible risk for a heart attack and other health risks. It is best to take your caffeine supplement AT LEAST one hour before a workout, alongside some type of food source.

*caffeine is a strong stimulant, and an addictive substance if over used. Supplements are not overseen by the FDA, and are not necessarily proven safe to use. If not used properly, meaning overdosage and or improper timing before working out, caffeine supplementation can lead to serious health risks such as nausea/vomiting, diarrhea, dehydration, higher risk for heart attack, increased anxiety, shakiness, headaches, and more. If you are experiencing any of these symptoms, do not continue supplementation or working out. If severe symptoms are felt seek out medical attention immediately. Please use caffeine responsibly, and with caution!

Top 10 Reasons of Why Your Posture is Important and How it Affects your Overall Health
October.3.2020 Miss Tami

1. MOOD: When you sit up straight, it allows your brain and body to all align causing you to be in a happier and more productive mood.
2. BREATHING: When you slouch, you compress your lungs causing difficulty to breathe correctly. So stand tall so your lungs can expand to help you breathe more efficiently.
3. IMPROVES DIGESTION: When you “slouch” over, you squish your organs which causes them not to function properly. So sit up, especially after you eat your food so that your food can move through your system more efficiently.
4. CONFIDENCE: When you sit up or stand tall, you have more confidence and have more clarity to make wise decisions. Try it…next time you are upset. It makes a huge difference!
5. ENERGY LEVEL: When your spine is in alignment, you will be able to achieve more, increase productivity, and perform better.
6. LESS STRAIN ON YOUR BODY: It helps to prevent excess strain on your spine, joints, and muscles causing your body to perform more efficiently because it allows for your muscles to do what they are intended to do.
7. REDUCES HEADACHES: When you have poor posture it causes tension headaches due to the muscle tension that occurs in your neck.
8. IMPROVES CIRCULATION: They flow of your blood needs to flow upward to return to your heart and regulate other body parts. By slouching, it affects the blood flow. This is essential to keep your body functioning properly.
9. REDUCES LOWER BACK PAIN: It is important not to strain other muscles due to bad posture. This is what causes lower back pain due to the tension in your back and shoulders causing strain.
10. BURNING FAT: By having good posture, you will burn more fat because it strengthens your core, helps your food digest properly, and it boosts your metabolism due to the energy you have standing and sitting taller.
So let’s all be more mindful and stop slouching and pay attention to our posture to improve our overall health!
The Importance of Vitamin D
Written By: Nicki Li, Dietetic Intern

The prevalence of Vitamin D deficiency has significantly increased due to the rise of the pandemic and devastating impact of the wildfires. Vitamin D, also known as the “sunshine vitamin”, is naturally produced in the body unlike other vitamins. The body can produce Vitamin D after sunlight is exposed to the skin. There are some challenges to obtaining this Vitamin through the sun, such as wearing sunscreen, spending time indoors, living in areas with high pollution, and living in a big city where buildings block sun exposure. Another factor to consider is that individuals with a darker skin tone absorbs less sunlight due to higher levels of melanin in their skin. The current pandemic and wildfires have made it difficult to obtain adequate amounts of Vitamin D through sunlight exposure
due to recommendations to stay indoors and work from home. As a negative effect, many people are Vitamin D deficient. Vitamin D is essential for normal development of the bones and teeth. This Vitamin is important for keeping our bones strong and healthy by increasing intestinal absorption of calcium and phosphorus. Vitamin D facilitates normal immune system function and neuromuscular and cardiac function. Deficiency can cause the calcium density in our bones to fall, leading to weak bones that are prone to fractures. In adults, bone abnormalities such as osteomalacia, also known as soft bones and osteoporosis, when the bones become porous can occur. In children, Vitamin D deficiency results in a painful bone disease called Rickets, which is the softening and weakening of bones. Symptoms of deficiency include weakness, aches and bone and muscle pain. On the other hand, consuming too much Vitamin D can
lead to high blood calcium levels that cause nausea, constipation, abnormal heart rhythm and even kidney stones. It is nearly impossible to get too much Vitamin D from sunlight or food sources, all overdoses come from supplements.
As our bodies are built to naturally obtain Vitamin D through sunlight exposure, there are few foods that naturally contain it. Natural food sources of Vitamin D are fish and shellfish foods. These include salmon, mackerel, sardines, shrimp and canned tuna. In addition, it is found naturally in mushrooms and egg yolk. Vitamin D is fortified in foods such as milk, cereal, yogurt and orange juice. Maintaining adequate amounts of Vitamin D is beneficial for resistance against certain diseases including lowering your risk of developing heart disease and multiple sclerosis. Make sure to look for sources where you can obtain adequate amounts of Vitamin D besides through sunlight due to recommendations to stay indoors and work from home during this pandemic. Vitamin D in food sources and supplements
are essential for the development and function of our body.

Miss Tami's TKO Radio Show

1 Year Anniversary Blog

September marks the 1 Year Anniversary of "Miss Tami's TKO Radio Show and I am so grateful to Ed of EWater Radio for allowing me the opportunity to have this platform and for always believing me. Next I want to thank my friends, family, colleagues, and fans who tune in each week. I have friends who have actually listened to me since day one and having my back while my show was growing.

This show is something that does not generate income. It is something I am truly love and am passionate about. I look forward to doing each and every show because I enjoy sharing resources, learning from experts, listening to guests stories, and creating a platform for voices to be heard in a safe place without judgement.

It is no secret why I choose to speak primarily on nutrition, sports, and fitness...these are some of my true passions and I love sharing my passion with others. Due to recent events, my show shifted a bit and I spoke on some current events because they were heavy on my heart. The great thing about this show is that I have the freedom to expand by combining my various passions and entertainment background. For this I am truly thankful and will keep bringing it each show and giving it my all. Stay Tuned! Miss Tami

“Miss Tami’s TKO Sugar Buster Foods and Tips”

Good Nutrition is a Lifestyle…you are what you eat…and what you eat can make all the difference.

* Cinnamon Unsweetened Cocoa- high in antioxidants and good for your heart and diabetes prevention. It improves your insulin sensitivity. You can make it by mixing baking cocoa, Truvia or Stevia Sugar, cinnamon or a cinnamon stick, almond milk, and a pinch of salt.
* Black Beans- high in protein and fiber which helps sustain your appetite, prevents constipation, breaks down slowly while digesting which stabilizes your blood sugar. Just use the plain black beans from a can but choose the lower sodium.

* Lean Meats-
    o Sardines- rich in omega’s and has a lot of heart benefits which helps prevent a rapid rise in blood sugar.
    o Chicken or Turkey Breast Meat- remove the skin- and eat the white parts
   o Ground Turkey instead of Beef and Pork

* Dates- high in antioxidants which prevent heart disease and nerve damage that frequently occurs in people who have Diabetes. Make sure it is portioned out for your body and levels.
* Whole Grains- Whole Wheat Bread, Oatmeal
* Nonfat Dairy- Low Sugar Greek Yogurts, Skim Milk
* Almonds: high in protein, beneficial fats, fiber; helps with cholesterol levels
* Non-Starchy Green Vegetables: Broccoli, Green Beans, and Spinach with meals
* Water- choose water over soda, juice, sports drinks, energy drinks, and other sugary beverages. You can add flavor by adding lemon, watermelon, mint, or cucumber.


* Eat healthy snacks and your meals regularly. Space them out around every 3 hours to prevent major changes in blood sugar levels.
* Limit foods that are high in sugar, grease, and salt.
* Try to be consistent with the amount of calories you consume.
* Portion control, portion control, portion control
* Exercise for 30-60 minutes each day 4-5x per week.

Janel’s Top 10 Essential Oils
July 25th 2020

I only recommend using essential oils, because . . .

* Our plants are grown in their ideal environments and harvested at the perfect time.
* Our oils go through 5 levels of third party testing to ensure purity & potency.
* There are no fillers & no artificial ingredients.

essential oils are:

* Extracts from plants, found in the leaf, bark, flowers, root, etc.
* They are highly concentrated, less is better.
* Essential oils are 50-70% more powerful than herbs.

Although offers a full line of essential oils to support your family’s health goals, whatever they are, I’m going to share my top 10 go-to essential oils, and how I incorporate them into my life.

AdaptivTouch is ’s calming blend.

* Use to help create a sense of balance when feelings of fatigue, restlessness, indecisiveness or irritability appear.
* Adaptiv is a blend of Wild Orange, Lavender, Copaiba, Spearmint, Magnolia, Rosemary, Neroli, & Sweetgum.
* To promote feelings of calm confidence you’ll want to diffuse or apply Adaptiv topically to your wrists, over your heart & on the back of your neck.
* Adaptiv soothes & uplifts our emotions. Encourages relaxation & increases feeling of tranquility.

Breathe is ’s respiratory blend.

* Powerful essential oil blend that maintains feelings of clear airways & easy breathing.
* Essential oils included in Breathe are: Laurel Leaf, Eucalyptus, Peppermint, Tea Tree, Lemon, & Cardamom, Ravintsara & Ravinsara.
* Helps to minimize the effects of seasonal threats. You can diffuse or inhale directly when environmental threats are high.
* Another way to use Breathe, is to rub a drop or 2 directly onto your chest, or apply to your feet.

Copaiba is similar to Black Pepper, can help soothe anxious feelings and when taken internally supports a healthy immune and cardiovascular system.

* Provides antioxidant support.
* Helps soothe and support the nervous system.
* Promotes clear, smooth skin, and reduces the appearance of blemishes.
* Take 2-3 drops in a veggie capsule or under your tongue to calm your mind.

Deep Blue is ’s soothing blend.

* The soothing combination of Deep Blue includes: Wintergreen, Camphor, Peppermint, Ylang Ylang, Helichrysum, Blue Tansy, German Chamomile, & Osmaththus.
* Provides cooling & soothing effects that can be felt immediately.
* Apply on feet and knees before and after exercise.
* Massage with a few drops of carrier oil onto growing kid’s legs before bedtime.
* Rub on lower back muscles after a day of heavy lifting at work or during a move.
* When extra relief on my lower disc, I layer one drop of: Deep Blue, Siberian Fir, Cypress, and Wintergreen.

Frankincense is complete cellular support, and crosses brain blood barrier.

* Sustainably sourced from four species of Frankincense trees.
* To support healthy cellular function, take 1-2 drops of Frankincense in a veggie capsule, or under your tongue.
* Use aromatically and topically to help lift mood and awareness.
* Apply topically to promote relief from inflammation. When my sciatic nerves feel inflamed, I rub a drop onto nerves, twice a day. v * When my head is throbbing, I place a drop on my thumb & suck my thumb for 15-seconds. I use the remaining oil & rub on the back of my neck, into my skull. Repeat every 20-30 minutes as needed.

On Guard is ’s protective blend. Essential oils provide bacteria & virus-fighting agents, to boost immune system.

* On Guard smells spicy, & is a natural, effective alternative to synthetic options for immune support
* In a first line of defense for immune support, the active component in On Guard includes: Wild Orange, Clove, Cinnamon, Rosemary & Eucalyptus essential oils.
* Safe on most countertops, as a non-toxic cleaner, & to purify the air when diffused.
* Formulated to support healthy immune function & to protect against environmental threats. Take 1-2 drops daily in a capsule, under tongue, in water, or apply to bottoms of feet to support healthy immune function.

Peppermint is cool and invigorating

* Use with Lemon and Lavender for healthy response to seasonal threats.
* Inhale deeply to invigorate lungs and increase alertness. Great to diffuse with Wild Orange for your afternoon slump.
* Add to water in a spray bottle and mist body, or rub in two drops to spine, or bottom of feet when overheated.
* Apply to temple, neck and forehead (by hairline) to reduce tension and promotion relaxation.
* Promotes healthy respiratory function & clear breathing, as well as many other benefits.

Turmeric is a staple for your daily health routine and when taken internally, promotes a positive immune function and response.

* Take internally for daily antioxidant support and to improve immune response.*
* As metabolic support, use when trying to get back on track.
* When needed, use Turmeric as a spot treatment or in an all-over face mask to help reduce the appearance of blemishes or for a healthy-looking overall glow.
* Diffuse Turmeric essential oil or put a drop or two into your hand and inhale to promote feelings of positivity and to improve mood.
* After strenuous activity, incorporate Turmeric oil into your recovery routine for a soothing experience.

Vetiver has an earthy aroma, reminds me of a campfire.

* Vetiver is rich in sesquiterpenes, which provide a grounding effect.
* Use as part of a soothing aromatic massage.
* Immune-supporting properties.
* When I’m having trouble sleeping, I apply a drop to the bottom of my big toe.

Wild Orange is a sweet, fresh, citrus.

* Powerful cleanser and purifying agent. Use in an all-purpose spray to cleanse and purify surfaces.
* Internal use supports healthy immune function. Add a drop to your water every day for a burst of flavor and to promote overall health. Use glass or stainless steel containers, not plastic.
* Diffuse to uplift mood and energy levels and to freshen the air.
* For an energizing boost, dispense one to two drops in the palm of your hand along with equal parts Peppermint. Rub palms together and inhale deeply from palms, then rub on the back of neck.

Yes, I do have the most amazing job, and I love what I do! I want to be your oil lady.

I offer free introductory and continuing wellness education class on a weekly basis. There is never an obligation to purchase anything, but if you see something you want I will be happy to help you out!

Ready to learn more? Let’s chat!



Facebook: @JanelEssentialOils

Hey, it’s time to oil up, buttercup!

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose test, cure or prevent any disease.
Miss Tami’s 10 TKO Immune Boosting Foods
Written By: Miss Tami

1. Wild Blueberries- One of the highest antioxidant containing fruits; High in magnesium and dietary fiber; Prevents Type 2 Diabetes; Improves night vision; Lowers risk of heart attack
2. Red Bell Peppers- Excellent source of Vitamin C- twice as much Vitamin C than Citrusy Fruit; Rich in beta carotene- good for your eyes and your skin.
3. Mushrooms- Helps prevent inflammation; Improves body immunity; Increases absorption; Regulates insulin levels in body; protects against cancer; boosts bone mineral density; High in antioxidants; Repairs DNA
4. Spinach- Several antioxidants, beta carotene, and vitamin C
5. Broccoli- Loaded with Vitamins, A, C, and E and several minerals; Loaded with Antioxidants and fiber
6. Greek Yogurt- Full of probiotics that stimulate your immune system; Loaded with Vitamin D which helps build your immunity to fight off diseases
7. Almonds- Loaded with Vitamin E and healthy fats that help fight off diseases; Loaded with Fiber which is essential in strengthening your immunity; Helps to regulate your blood sugars
8. Red Onion- Loaded with Antioxidants; Benefits heart health; Contain cancer-fighting compounds; Helps control blood sugar; May boost digestive health and bone density; Prebiotic that feeds the present gut bacteria
9. Green Peas- Contain heart-healthy minerals such as: magnesium, potassium, and calcium; Helps prevent high blood pressure; High in protein; Improves digestion; Fights off inflammation; Prevents memory loss; Regulates blood pressure; lowers bad cholesterol; promotes healthy eyes
10. Apple Cider Vinegar- Wards off flu; Detoxifies the body; Regulates pH balance in the body; Reduces inflammation; Lowers blood pressure; Lowers glucose levels in diabetics; Relieves heart burn, nausea, allergies, and headaches (sometimes migraines); Kills bacteria; Dissolves kidney stones
Miss Tami’s TKO Radio Show Blog
Written By: Miss Tami

Miss Tami's 15 TKO Productive Things You Can Do to Make the Most of Your Time While Staying at Home

1- Pick a room, deep clean, organize, and get rid of things you don't need.
2- Write a good old fashion letter and mail it to someone you have not talked to in a while.
3- Organize a Zoom or Facebook Room Game Party with your family or friends.
4-Write your neighbors a positive quote or note and post it on their door.
5- Pamper yourself and your family by creating a "spa day". Take turns giving massages, manicures, pedicures, put one face mask, turn on some diffusers, and relax.
6- Clean out your emails and desktop, reset your passwords on all of your social media and emails.
7- Read that book you have always wanted to read but didn't take the time to read it.
8- Play board games with your family to stimulate your mind.
9- Meal prep and/or plan your meals out for the week. In addition, create a work-out plan for the week.
10- Clean out and re-stock your refrigerator.
11- Listen to an inspiring podcast like some of the former "Miss Tami TKO Radio Show" Episodes #plug.
12- Create a Vision Board.
13- Learn a new language.
14- Start writing in a journal or your own blog.
15- Plan your first vacation after this quarantine is finally over...put this on your vision board and make a plan to save up, a what to bring check list, and make it happen!

Miss Tami
My Reflections Following George Floyd’s Murder and the Black Lives Matter Movement

Written by: Stella-Monica Mpande

Originally posted on

Anger. Rage. Fatigue. Hopelessness. Fatigue. Sadness. Fear. Fatigue. Anxiety. Frustration. Frustration. Hope…Fatigue…Hope…is why it took me a while to write this blog.
It’s almost as if my brain and emotional bandwidth had collapsed in an all-time depleted state of “empty”…but temporarily refueled…and then returned to “numb.”

So after a few weeks of conversations, observations, memories and a lot of self-reflection, what I can share at this very moment are eight thoughts:

1) We are clearly in the middle of a pivotal moment in history. And we are every character you have read about in those history books. Right now, we have the choice to script history in the direction that promotes the best version of ourselves and elevates ALL the highest caliber of our human dignity—if we want to. There are no auditions…perform as you wish…
2) Systemic racism and White privilege exist—they are not myths. It doesn’t help to address structural systems that maintain the racial discriminatory practices by reducing issues to individual racist actions that are separate from unaccountable systems. Pencil this: individual racism within an unaccountable system co-habit as a happily married couple. Systemic racism and White privilege did not spring overnight; they are reflections of a racial ideology that trace their roots to colonial legacies that cannot be overcome in one day, but must be confronted through the global revolutions that have been catalyzed by the horrendous broad daylight lynching of George Floyd. For some, systemic racism and White privilege are new headlines. For many Black people around the world—many black Americans and other Diaspora and even on the African continent—they have been a way of living, coping and part of a day-to-day framework of backstage notes that only now took front and center stage because what was usually done in the dark was now brought to the light, filmed on camera and went viral.
3) The role of fighting racism is reflexive, educational, advocational—and need not be judged. At one point, it seemed like how you displayed your activism was judged by others on social media—as if there is a right way or wrong way to mourn, grieve, or create change. Stop judging, please: This is an individual and collective journey. For some in positions of power and/or privilege, this is a time to examine, assess, and determine how they have been complicit to the bigger racial problem and where they can now be a solution at work or in their communities. The video ‘I Take Responsibility’ was one of the most recent initiatives by some White celebs in Hollywood to show their individual and collective responsibility against racism. This video stirred some controversy amongst some viewers. Others need to self-examine their hypocrisy when on one hand, they argue that White people need to be part of the solution, yet would criticize some White advocates of the cause who seek to “unlearn” hegemonic ideologies and contribute to the solution. But then, there were also other non-Black celeb-influencers wearing “Blackface” to show Black solidarity in the Black Lives Matter that also led to backlash. Then there are hypocrites who seek money, fame and glory as they monetize or crusade a humanitarian effort to fulfill their own selfish agenda. Those who prefer “action” participate in protests or lend resources to particular causes and groups. Others push legislation or work on advancing policy. Speaking of policy, congratulations—on June 10, 2020, the Louisville City Council Committee passed the Breonna Taylor Law! Still, there are others who are educators and are changing one mind at a time—be it virtually or through literature they disseminate. Ultimately, we are all learning, unlearning and re-learning in this struggle.
We have to do what makes sense for each of us organically while being patient in correcting the faux-pas and missteps in our efforts to do right in our collective fight towards justice. There are so many online resources on how to self-educate and participate. This Black Lives Matter reading list is one way to start.
4) Not all Black people support the Black Lives Matter movement. Some Black people find it hypocritical, or believe it inaccurately depicts the realities of race relations and police brutality. Rather than debate—unless one is up for it—we should follow our hearts—and open ourselves to data, facts, statistics, reports, trends, history, the present and consider the source of material that recounts information. Note to all: research. Learn history. And be mindful of who our history-tellers are and how they frame their stories that craft the knowledge we call “facts.” Get a balanced perspective and make informed decisions.

5) Many discussions surrounding immigration and race relations are also in full effect. Dating from my school days to now, I still fail to understand the disrespect and disparaging attitudes that some Black immigrants in a host country like the United States, for example, harbor towards some African-Americans who actively advocate against racism in the country these immigrants now make their “home.” The historical bloody revolutions fought by our African-American brethren that led to many rights and legislation since the ‘60s afford many of the culminating liberties, freedoms and resources over the years that many Black Diaspora immigrants benefit from in this host country—which some African-Americans can’t even fully benefit from because of the systemic inequalities that persist in this country to this day. So do those immigrants who harbor this attitude pride themselves on being “model minorities” and refuse to be associated with certain African-Americans who fight for freedom because they fear to appear inferior, especially if one has to fight for what s/he lacks? Is there an innate need to preserve their positioning as the token Black individual in their circles, avoid potential embarrassment and prove that they are a “better Black version” than another? Will this appease that particular White individual who needs to be convinced that some Blacks rank higher than others? Africans born and raised in Africa may have a strong sense of national and cultural identity and history that African-Americans lost over the centuries and have reconstructed in other ways, as a result of the slave trade. The resulting diasporic identity formations still do not justify disrespect between the groups—especially when we are still in the same boat in the 21st century (no pun intended). Otherwise, then congratulations: this division is a successful outcome of hegemony at its finest, designed to weaken ethnic groups within a race that are pitted against each other at a time that a global diasporic union is necessary to combat racism together. My argument is not to address some of the disparities that complicate the relationship between Africans and African-Americans (that’s a separate conversation for another time). I simply believe that all Black immigrants in the larger Diaspora and Africans on the continent share a collective identity that should prompts us to, mobilize collectively against systemic racism. Those suffering from a superiority complex that they mask through a self-titled black “bourgeoisie” or “elitist” mind frame could benefit from deep introspection and a revisit of history and facts. On a different note, I stumbled on an interesting article explaining a Nigerian mother’s experience speaking to her daughter about George Floyd.

6) Stating that an unequal system exists does not mean that one is angry or assumes the victim role. It means that one is abundantly clear that the playing field is unequal—even if it may not be their own story. Admitting that there is a disparate system does not weaken or jeopardize your position of success—unless your positioning is already frail. I can be the most successful person in the world and benefit from the opportunities that have afforded me luxuries and decent paychecks. Yet, I can also very lucidly state that the system has been unfair to myself and/or others who may have confronted injustices that have led us to fight our way to the top—and are still fighting. But let’s not get it twisted: A racist person will not stop their racist attitude or behavior because you have mastered the Queen’s English accent or hail from royalty in your hometown. A racist person may tolerate you…yet still harbor racism in their heart. And that is ultimately between them and God. However, let us not forget Christian Cooper who was a Harvard graduate bird watching in a park wearing glasses and regular attire (I don’t know how much more basic this profile could be) who met Amy Cooper. Amy, famously dubbed as “Karen,” was a White woman who called the police and feigned her attack because she could not stand that a Black man would position himself in authority as he corrects her to observe the laws of the park and hence, challenge her position of privilege. This position of privilege is what Amy attempted to restore by dialing the 911 Power-Rangers button and using the linguistic secret code of “a Black man is attacking me” damsel in distress act that she knew would result in her defense because guess what…history has shown that this works. Forget that Christian Cooper was a Harvard graduate or currently worked for a prestigious company. That didn’t save him from being racial profiled and attacked. The difference was that the police did not arrive to shoot and kill him, fortunately. However, this story could have ended fatally, like so many others.

7) Privilege that is challenged will always regard equality and righteousness as oppressive. Accountability, justice and transparency are bitter pills that can cause side effects of hysteria and temper tantrums for anyone who has cheated, lied or stolen their way to success. Trust me, I have observed this in real time. It is almost fascinating to watch…almost.

8) And lastly, for the record: “All Lives Matter” is a very separate argument from “Black Lives Matter.” Paying attention to what needs immediate focus does not nullify what is also true; it prioritizes our time and resources in a crisis. We pronounce that Black Lives Matter because the constant dehumanization of Black men, Black women and Black children who are targeted, brutalized by the police, unfairly tried in court and killed clearly indicates that Black Lives DON’T Matter. Which, by the way, discredits the notion that 'All Lives Matter’. Do “All Lives Matter” when Black lives clearly don't?! Should “All Lives Matter?” Yes. Do “All Lives Matter?” The systemic oppression of Blacks would give you the impression that they don’t. An interesting analogy: “If my spouse comes to me in obvious pain and asks, “Do you love me?”, an answer of “I love everyone” would be truthful, but also hurtful and cruel in the moment. If a co-worker comes to me upset and says, “My father just died,” a response of “Everyone"s parents die,” would be truthful, but hurtful and cruel in the moment. So, when a friend speaks up in a time of obvious pain and hurt and says “Black lives matter,” a response of “All lives matter,” is truthful. But it’s hurtful and cruel in the moment.” (Doug Williford)

So again…We are ALL scripting history right now. All characters welcome. Black, Brown, White…if we are on the right side of history, let us come together. When I participated in the peaceful protest in Washington DC, I was proud to see this unity. So to you: What role do you play in 2020 in fighting racism and injustice today?

And special recognition to those who have been on the frontlines of Covid-19 and are also fighting against racism…thank you for all that you do. Sincerely, God bless you. More thoughts to contemplate over the next few weeks. Stay tuned...

This article was originally published on

Miss Tami’s TKO Radio Show Blog
Written By: Miss Tami

There is no ONE solution to solve the issue of social injustices in our world. But…we can start with ourselves. So here are some take-aways from my show that I want to highlight with some quotes to motivate us all:

•  Be mindful, and take a moment to think before speaking.
•  Hang out with intelligent people who challenge, educate, and offer a new perspective so that we can reflect, learn and grow.
•  “The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways and truer answers.” The best things never come out of being in our own comfort zones…this is where change begins.
•  We are all lifetime learners. We should educate ourselves by reading, reading, and reading more.
•  “History will judge us by the difference we make in the everyday lives of children.” Nelson Mandela

We need to listen to our children because we can learn a lot from our kids and their pure and innocent minds and hearts…

•  Those of us who are bosses at work, we should check out your team…how many different nationalities are on our team?
•  Let’s scroll through our phones and check out who is in our pictures. Do we see diversity or do we need to expand our social circles?
•  Let’s stop making excuses for racism. Stand up…speak up…take action.
•  We can not pre-judge anyone by the color of their skin, age, gender, if we have a disability, sexual preference, or size until we have walked a day in their shoes. We never know what someone is going through fully unless we have truly been there.
•  Those who have a platform…use it. Use it for good. Let’s examine our platforms to see if we are complainers or gamechangers.

“Declare change. Work for change. Become the change!”

Miss Tami’s TKO Radio Show Blog
Written By: Miss Tami

Miss Tami’s Top 10 Quarantine Workouts:

- Invest in a FIT BIT and get those 10,000 steps in per day= 5 miles per day. Get some fresh air and go for a walk, jog, or run. I stop and take interesting pictures along my way to make it more fun.
2- Buy some exercise bands and look up full body workouts from reputable sources. Do this with a friend via ZOOM or WhatsApp.
3- Turn your living room into a dance club with disco lights and get your Zumba on!
I do this with my daughter and we have so much fun together doing this. It actually keeps us both active and we feel like we are at a party.
Super fun! We do this through YouTube then cool down with some family Yoga classes online.
4- Jump Rope! You can burn major calories and there are multiple benefits of this. You may even want to incorporate shadow boxing and set your cell alarm for 3 minute rounds alternating between the two.
5- Hire a trainer that can train you online to help motivate you to get you to your goals or join an online workout community. Accountability is so important.
6- Do yard or house work. Believe it or not- you can actually burn a lot of calories working around your own home whether indoors or outdoors.
7- Go for a bike ride to get some exercise and change in scenery.
8- Put that dusty treadmill or stationary bike into good use…those things are not cheap.
Do interval HiiT Training to maximize your results in a short period of time.
9- Take it back to the old school…you don’t need equipment…just your own body weight.
I’m talking: Lunges, Squats, Toe Raisers, Crunchies, Plank, Push-ups, Tricep Pushdown on your couch…yes…the sky is the limits!
10- Dumbells are amazing! Get the 3 best sets of dumbbells and go to town…Remember the more muscle, the more fat you burn…

Written By: Steve Peters

1. Take breaks from national/international news. Maybe focus on local news to stay informed. I would limit any type of news to once a week.

2. Take care of your body (choose balanced meals, get physical activity (go for a walk, stretch outside on a blanket, yoga, light weights, deep breathing); get plenty of sleep and limit any food or drink that lowers your immune response (inflammation).

3. Take care of your mental health (practice mindfulness-meditation, body scan, mindful eating (bring awareness between the mind/body communication), using the five senses technique or 5-4-3-2-1 technique (grounding technique). GROUNDING techniques- body awareness, categories, and mental exercises to help keep you in the moment, here and now. Progressive Muscle Relaxation technique; Diaphramic breathing, visualization or mental imagery (use YouTube).

4. Start a gratitude journal and make at least 3-5 daily entries.

5. Write down your strengths and values (These are the things you possess “Your super powers” to help you problem-solve, cope and manage things in your life), (These are important regarding who you are, how you live and view life, what motivates you daily, and the overall quality of life.).

6. Be creative! Explore a hobby, or learn a new skill.

7. Stay connected with others- phone, live video, Marco Polo APP, social media, meet outside while practicing distant socializing.

8. HELP others when possible while practicing precautions.

9. Broaden your perspective (Seeing the bigger picture)-what meaning am I giving this? Is this fact or opinion? Is there other ways of looking at this? How important is this in accordance with my values? What can I do right now that will help the most?

10. Lastly, Acceptance. We tend to fight against distressing thoughts/feelings, but we can learn to just notice them and give up that struggle. Some situations we can’t change. So we accept things as they are and manage those things until change happens or we are able to change them later on. Sometimes we just need to give ourselves permission to feel and think without placing meaning on it, and allow those things to just be and pass.
Have Patience
***Poem written by: Miss Tami aka: Tammy Reese

Have Patience
Work on an inspiring project
Have Patience
When out, wear masks and gloves to protect

Have Patience
Take time for yourself
Have Patience
Do something for somebody else

Have Patience
Take time to reflect
Have Patience
Face-time to socially connect

Have Patience
I know life is odd
Have Patience
Let go and let God

Have Patience
Let things settle in time
Have Patience
So we can eventually end COVID- ONE –NINE.
“What If” Poem
Written by: Gurpreet K. Gill

There is so much fear, and perhaps rightfully so, about COVID-19.
And, what if…
If we subscribe to the philosophy that life is always working out for us, that there is an intelligence far greater than humans at work…
That all is interconnected.
What if…
the virus is here to help us?
To reset.
To remember.
What is truly important.
Reconnecting with family and community.
Reducing travel so that the environment, the skies, the air, our lungs all get a break.
Parts of China are seeing blue sky and clouds for the first time in forever with the factories being shut down (Venice canals are cleaner then they have ever been before and dolphins have been seen swimming in the canals).
Working from home rather than commuting to work (less pollution, more personal time).
Reconnecting with family as there is more time at home.
An invitation to turn inwards — a deep meditation — rather than the usual extroverted going out to self-soothe.
To reconnect with self — what is really important to me?
A reset economically.
The working poor. The lack of healthcare access for over 30 million in the US. The need for paid sick leave.
How hard does one need to work to be able to live, to have a life outside of work?
To face our mortality — check back into “living” life rather than simply working, working, working.
To reconnect with our elders, who are so susceptible to this virus.
And, washing our hands — how did that become a “new” thing that we needed to remember. But, yes, we did.
The presence of Grace for all.
There is a shift underway in our society — what if it is one that is favorable for us?
What if this virus is an ally in our evolution?
In our remembrance of what it means to be connected, humane, living a simpler life, to be less impactful/ more kind to our environment.
An offering from my heart this morning. Offered as another perspective. Another way of relating to this virus, this unfolding, this evolution.
It was time for a change, we all knew that.
And, change has arrived.
What if…
10 Ways to TKO the Coronovirus:
Written By: Miss Tami

1- Wash your hands as often as possible with soap and water (Duration should be as long as you can sing the song “Happy Birthday”).

2- If there is no soap and water, use an alcohol-based hand sanitizer that is atleast 60% alcohol-based.

3- Avoid touching your nose, mouth, and eyes (unless you wash your hands first).

4- Clean and disinfect areas and objects where people are touching the surfaces more often. If you are an athlete, clean your sports equipment more often (ie: boxing- clean your wraps, gloves, and shoes post workout)

5- If you are sick, stay home. The CDC recommends that those who are sick, should remain home for at least 24 hours after no longer having a fever.

6- If you know someone who is sick, try not to be around that person.

- If you have access to a facemask, use it if you are sick, in a health care environment, around those who are sick, and/or if in a public place of crowds to help avoid contact.

8- Get a flu shot to prevent influenza if you so believe in that as a precautionary.

9- Should you sneeze or cough, cover your mouth and nose with a tissue. Then throw the tissue in the trash. If you do not have a tissue, use your sleeve or shirt (not your hands).

10- Stay informed but don’t freak out! Planning ahead is the smart thing to do to be prepared ie: extra food, water, emergency kits, medical supplies.

Miss Tami’s 8 Fitness Tips To Keep you On Point
Written By: Miss Tami

1- Take it slow…think like a champion but train at your level. Great things take time- so start off slow and take it up a notch when your body is ready.

2- Know your goal and set REALISTIC goals. Find something that motivates you toward that goal and put that word or picture up at your desk, in the bathroom, on a vision board…somewhere visible so that it will push you toward your goal. In addition, set a goal date of when you want to achieve that goal like for a trip or photoshoot or special event.

3- Make sure you get the right fuel pre and post workout because input definitely would help the output. You are what you eat. Eating healthy will provide the fuel for the workout and the nourishment after your workout. Both are very important.

4- Make your workout fun. Do the same thing- get the same result…you gotta switch it up to trick your body and to get the most out of your workouts. Try new things- Zumba, Yoga, Spinning, Weight Training, Running Bleachers, etc… Have fun with your work out…

5- Stretch after you warm-up and make sure you do a proper cool down as well to prevent injury. Foam rollers and Epson Salt are great investments to help take care of you post-workout to help prevent soreness.

6- Make sure you get your rest. Rest is part of the recovery.

7- Make sure you incorporate lifting weights in your workout. People are always concerned with lifting and gaining weight when it is actually the opposite- It actually increases your metabolism because when you build muscles it burns more fat.

8- Accountability and/or a supportive community isimportant. I suggest one or more of the following: a. working out with someone b. hire a trainer c. take pictures of yourself and keep a diary to hold YOUR SELF accountable or d. download a fitness app to help you track your goals and progress
10 Nutrition Tips for the New Year:
Written By: Miss Tami

#1- Make a menu and meal-plan with your family.

#2- Don’t skip meals.

#3- Atleast ½ of your plate should be vegetables for lunch and dinner and eat those first to fill up before the other foods. The more colorful the better!

#4- Drink a glass of water before you eat your meal and it will help fill you up so that you eat the correct portions.

#5- Read labels and stay mindful of sugars and carbohydrates that are not healthy for you. Avoid them!

#6- Take the things that you love to eat that are not healthy, and find recipes that are healthy.

#7- Be aware of your input and output. Make sure whatever you put into your body- you can get exercise to help burn it off.

#8- Get atleast 8 hours of sleep so that your body has a chance to reset your metabolism.

#9- Drink alcohol in moderation.

#10- I saved the best for last… Eating healthy is a lifestyle, eat good 6 days out of the week and have a cheat day or a cheat meal so that you don’t deprive yourself.
Gluten-free…Trend vs. Necessity
Written By: Miss Tami

Gluten is a type of protein that can be found naturally in several different types of foods like: grains, spice mixes, cereals, breads, seasonings, pastas, breads, and crackers. It is made when flour and water are mixed together forming a sticky consistency much like “glue” hence why it has the name “glu”-ten”. It is the ingredient in bread and other grains that gives them their texture, shape, and integrity.

There are three reasons why one should have a gluten-free diet which include:
1- If you have an allergy to gluten. You will know if you have been tested for this and may have had a break- out in hives, or if you started itching or swelling.
2- If you have stomach issues while eating foods with gluten that may cause bloating or gastrointestinal issues.
3- If you have Celiac Disease which is an auto-immune disorder. It is recommended for those who have this disease to avoid gluten because it causes damage to their small intestine and/or serious health consequences when consuming gluten.

A lot of folks get on a “gluten-free” diet to attempt to lose weight because they believe that gluten protein is bad for you. However there is no concrete proof that you actually lose weight from being gluten-free. Again, if you are not prone to the things mentioned above, it could do more harm than good. It is only really necessary for 5-10% of the population. If you “choose” to be gluten-free and don’t have any of the conditions described, it can cause issues with intaking enough iron, zinc, potassium, zinc, and fiber. Not to mention it is a lot more expensive to shop “gluten-free”.

The bottom line is, before you start any type of diet or lifestyle, make sure you get tests done from your doctor so that you know how your body is working and you and your doctor, registered dietician, or nutritionist can figure out what the best type of meal pattern would work best for you.
“Being Healthy Beyond Fitness and Nutrition”
Written By: Miss Tami

Anyone who knows me…knows how passionate I am about
Fitness and Nutrition. However, being “healthy” is more than
what you eat and how active you are. It starts with your mind.
If your mind isn’t right, it will affect everything you do in life.
It is important to surround yourself with good people and when
youfeel like you are alone and need to talk to someone…do just
that…talk to someone. Know this…
1• It is okay to seek professional help if you need a neutral
party to listen to you, who won’t judge you, but listen and
offer suggestions to assist.
2• It is okay to post on social media if you need someone to
pay attention to you as a cry for help.
3• It is okay to ask for help.
No one…and I mean NO ONE is perfect. We are meant to be
there for each other. From our stories of struggle and
challenges, we grow stronger. We also inspire others through
our journey to persevere. Everyone goes through tough times.
It is through these tough times that we grow and appreciate the
good times. One of my favorite sayings that kept me going after
I had one of my lowest moments in my life that I put on my
shelf and looked at daily was, “Tough times never last, but
tough people do.”
Why is Eating Breakfast so Important?
Written By: Miss Tami

There is no wonder why we use the word "breakfast" because it literally means that we are BREAKING the FAST by eating breakfast in which you eat from night until morning while your body undergoes many processes that are extremely beneficial. When we are sleeping our body is in "re-set" mode and regulating our blood pressure, insulin levels, heart rate, and renewing our cells. It is not about WHEN you is all about WHAT you eat, because whatever you decide to eat first in your day- will set the stage for the rest of your day's metabolism and how your body burns calories thoughout the day.

Studies show that when you don't eat breakfast you can become more overweight due to being in "starvation mode" and cleaning out the breakroom with eating junk food. However when you do actually eat breakfast, you tend to focus better in school or at work. In addition, your body uses that fuel for energy so you can sustain your daily living tasks and not overeat later. It also sends a message to your body saying PHEW I don’t have to starve and conserve extra food to store for energy later.

Now true enough…some people skip breakfast because they were in a rush and are running out the door or didn’t go grocery shopping. I have been guilty of this for sure but here is a motto that I live by: Fail to Plan...Plan to Fail! You must have a plan and in order to set goals organized enough to achieve.

Everyone has different likes and dislikes as well as dietary needs so there is no “cookie cutter” way for me to tell you what you should eat for breakfast without properly assessing you. However eating something with protein and fiber is ideal although some may say pairing carbs with protein is best. I think a little bit of both keeping in mind that the protein is sustained energy that will last, the carbs will burn off quickly, and the fiber keeps you feeling satisfied

So the biggest take away here is that everyone needs to eat breakfast if you want to start your day off on the right foot. Also, your first bite make it a good one.

Best, Miss Tami
U Down With MCT? Ya…U Know Me…14 Reasons of Why to use MCT:
Written by: Miss Tami

1- It can help you intake more fat which is a necessarynutrient in everyone’s diet. Fat helps us absorb Vitamins A, D, E, and K which help make up our cell walls to insulate our body and protect our organs. Our bodies are quite amazing but can’t produce all of the Fats necessary so that is why we supplement with Fats like this.
2- It helps you lose weight because it is so satisfying due to the 2 hormones: Peptide and Leptin giving you that sense of being full and/or satisfied with your hunger which helps with appetite control. This causes the chain reaction of you feeling more satisfied therefore not intaking as many calories.
3- It will give you extra energy making it unnecessary to store fats. The reason that it gives you more energy is because the MCT Oil literally goes straight from your gut to the liver and immediately converts into energy or ketones.
4- It can help with inflammation.
5- It can actually help boost your strength.
6- It helps your body to produce ketones which is a good energy source for your brain. If it doesn’t immediately convert to energy it produces ketones passing through the blood brain barrier helping with one’s ability to think, creating better memory retention, and helping one make better judgment.
7- If you have digestion challenges, your doctor may recommend you get more MCT. Which in this case, you can supplement with MCT Oil to help the nutrients digest more efficiently.
8- Studies show that if an individual is known for having seizures or has epilepsy, a high fat ketogenic lifestyle works well. Therefore, intaking MCT Oil, could help raise the levels of fat intake in the body to help to get into ketosis.
9- It can lower and or improve cholesterol levels- which helps to protect the heart.
10- It can lower your blood sugar levels.
11- MCT’s actually inactivate four different types of pathogens that are found in drug-resistant bacteria that results from overusing antibiotics which in turn acts as a “natural antibiotic”.
12- It helps to balance out hormones to the proper levels due to the ability to combat depression, increase metabolism, and act as a “mood enhancer’ to make you feel at your best.
13- MCT Oil can also be used in the beauty department to act as a natural hair and nail moisturizer. It can actually help to treat dandruff.
14- Subsequently it can also help your overall body to accelerate healing by fighting catabolism and increase your ability to absorb amino acids.
Keto or not to Keto...
Written by: Miss Tami

After many months of studying Keto, asking a lot of questions, and contemplating...I made a decision. It was on August 24, 2019, I chose to change my lifestyle and put premium gasoline in my tank rather than that "cheap stuff". I would rather my energy off of healthy sustaining fats rather than carbs. The first two weeks of trabsitioning my body into ketosis were very difficult. I was a little irritable and struggled with staying disciplined but knew this was a commitment so I was determined. I lost 10 lbs in 2 1/2 weeks and felt great. Then plateaued a bit and continued my weight loss losing a total of 18 lbs in 2 months. More importantly, I am losing a lot of inches and really feel a difference. The best thing about it all...I don't feel like I am "missing out" like as if I were on a diet. This is a lifestyle and I get to eat meat, bacon, avocados, cheese, nuts, veggies, eggs, and last but not least...dark chocolate and much more. This is my new lifestyle and I am loving it! Keto or not to Keto...I say "YES" for me!
20 Reasons to Chew Gum
Written By: Miss Tami

20- FOR FUN! My daughter and I spent a whole hour taking pictures with our gum and doing gum commercials on my phone. Having fun is one of the most important things to do in life. Enjoy every minute!
Intermittent Fasting 101
Written by: Miss Tami

Intermittent Fasting is an eating pattern where you cycle between periods of eating and fasting.

Types of Fasting:

Be clear on what your goal is and which type fits your daily scheduled routine to suit your needs.
• “Eat-Stop-Eat- 24-hour fast” 1x/2x per week
• 5:2 Diet consuming 500-600 calories in 2 non-consecutive days of the week/eating normally the other 5 days per week
• Eating only 600 calories per day for a period of time
• Eating once per 24 hours
• Schedule Fasting Ratios:

Reasons for Fasting:
• Religious Beliefs: Christianity, Islam, Judaism, and Buddhism

• Health Reasons:
o Hypertension
o Or Cardiovascular Disease
o Also they say that if you have Parkinsons, Alzheimer’s, Rheumatoid Arthritis, Cancer, or Diabetes- research shows that you are able to manage these diseases better by fasting.
o Some say it prevents Cancer and sometimes it can reverse Type 2 Diabetes.

• Losing Weight: It is all about “Input and Output”: Food is energy. When we eat and don’t work it off by exercise and/or movement our body stores our food which can sometimes lead to weight gain, obesity, and diseases.

What Happens to Your Body When You Fast:
• After you eat, your body is in the “fed state” for 3-5 hours which makes it challenging to lose weight due to the increase in insulin levels. After the “fed state”, your body undergoes a period of time known as the “post absorptive” state that lasts 8-12 hours and your body burns fat due to your insulin levels being low.
• Your body undergoes many processes that are extremely beneficial.
• Your brain increases neurotrophic factors improving cognitive functions.
• Blood pressure and resting heart rate starts to reduce.
• Your old cells go into “repair-mode”.
• Insulin levels in your body drop dramatically.
• Automatically your body reduces bad “LDL” cholesterol and blood triglycerides which are associated with heart disease.
• And best of all…your HGH “Human Growth Hormone” levels sky rocket which benefits muscle gain and weight loss (as long as you don’t over consume during eating windows)
Benefits Associated with Fasting:
• It actually boosts your metabolism.
• Reduces Belly Fat and Inflammation.
• Helps you live longer and age gracefully.

Cohorts Who are not Encouraged to Fast:• People who are under the age of 18.
• Those who have eating disorders or are underweight.
• Women who have challenges with infertility.
• Women who are breast feeding or are pregnant.
• Or if you have a medical condition such as Diabetes or Low Blood Pressure. In this case, it is advised that you consult with your doctor prior to fasting.

Side-effects Associated with Fasting:• Weakness
• Brain-fog
• Hunger-pains
• If you are not lifting weights…you can lose muscle mass. (That is why you want to make sure that you keep your protein-intake high.)

5 Tips for Fasting:
• Number 1- In the beginning, skip meals from time to time when you don’t have time to cook or when you are not hungry to test how your body responds.
• Number 2- Make sure that you fast when it’s convenient for you so that you can be more successful.
• Number 3- Experiment with the different types of fastingthat I mentioned so that it works in your daily schedule and life style.
• Number 4- Drink water, coffee, and tea and other non-caloric beverages to help hunger pains.
• Number 5- When you are feeling hungry, instead of cheating and eating food…consider chewing gum. Chewing Gum actually helped me in a weightloss contest during the 3 holiday months. There are actually lots of benefits associated with chewing gum not to get off topic but seriously…In fact…that may be my topic for my next show.
Conversation Hydration
Written by: Miss Tami 9.25.2019

Drinking water is an essential part of our well-being and our body depends on it. We should be drinking an average of ½ of our body weight in ounces. To achieve this goal I have developed:

25 Tips to Staying Hydrated

1. Drink a glass of water before each meal.
2. When going out to eat a meal in a restaurant, choose water instead of other drinks. It will save you money, keep you hydrated, and it is healthier.
3. Alternate drinking water in between drinking alcoholic beverages and/or coffee.
4. When you take vitamins or medication, always drink a full glass of water with it.
5. Start your day with a warm glass of water and lemon for many health benefits.
6. Invest in some fun straws and drink your water with a straw.
7. Eat food that has a high water content to “eat your water” rather than drinking it ie: watermelons, cucumbers, zucchini, green cabbage, strawberries, pineapples, oranges, grapefruit, spinach, cranberries, cauliflower, radishes, peaches, apricots, etc…
8. Carry your water bottle around with you everywhere you go to be mindful of drinking water throughout the day.
9. Jot down how many ounces of water you drink in a food journal or in a cell phone app.
10. Carry around a water jug with goals for drinking water in time intervals throughout the day.
11. Add more spice to your food to strategically make you drink more water.
12. Drink a glass of water before you take a shower to help lower your blood pressure.
13. Drink water, before, during, and after your workout.
14. Drink a glass of water after each time you use the bathroom.
15. If you are exposed to someone who is ill or if you are ill, drink more water.
16. Add more water to your fruit juice to dilute it and to intake more water throughout the day.
17. Set your alarm to remind you to drink water throughout the day.
18. If you are feeling hungry, try drinking a glass of water instead of eating to see if it curbs your appetite and helps reduce your food intake.
19. Challenge a friend to a “water challenge” and keep track of who hits their goal daily to keep each other accountable.
20. Try infusing or adding watermelon, lemon, grapefruit, strawberries, cucumber, mint leaves, flavor enhancer, or lime to your drink to make your water more interesting.
21. Reward yourself…for every 3 glasses of water, you can have a soda or coffee.
22. Each time you drink an entire bottle of water, refill it and drink more.
23. Drink more herbal tea. 24. Buy more fancy-types of water bottles to make drinking water more fun.
25. Add lots of ice to your smoothies and protein shakes.