Benefits of Eating a Hearty Breakfast

Starting your day right begins at the table where you eat a nice breakfast. It’s beneficial to know that a healthy morning meal is good for the brain and the body to function its full potential. So if you’re curious and want to be more encouraged to eat in the morning, here are the benefits of eating a hearty breakfast.

5 Reasons Why Eating Breakfast is Important



If you sleep regularly, there are probably around 8 to 12 hours since your last meal which is dinner. So by the time you wake up and eat breakfast, you are already very hungry with little food to burn for energy. Your morning meal is a way for you to replenish your lost energy and to bring back your glucose levels since it’s your main energy source. The best foods to eat for breakfast are those with high fiber and carbohydrates which can help you feel energized from the start of the day. a study from the International Journal of Food Sciences and Nutrition concluded that a high-carb breakfast gave people more energy than eating a high-carb breakfast.


A breakfast with the right balance of all the nutrients and minerals can help keep you alert and productive throughout your day. A research done by the National Center for Biotechnology Information says that healthy breakfast eating habits influence attention span and concentration abilities. In their study, the test group that ate breakfast performed better and had higher scores in subjects such as Science and English compared to the test group that didn’t eat their morning meal.

Vitamins and Minerals

Eating breakfast is a great opportunity to start your day with healthy and nutritious food. These help your body absorb the vitamins, minerals, and nutrients that it needs to meet daily. These are needed by your body for proper functioning and maintenance of a healthy system.

Weight Maintenance

Do not think that when you skip breakfast, it’ll help you lose weight. Skipping meals is not healthy and will give you an urge to binge. Breakfast enhances the body’s metabolism and if you eat healthy food at the start of your day, it helps keep your stomach feel a healthy kind of fullness.

Basis for a Healthy Overall Diet

Most breakfast foods are healthy and good for the body. Typical foods eaten in the morning are oatmeal, milk, fruits, eggs. If you consume those regularly, then you start a foundation for a healthy diet and you let your body get used to those.

What’s a Healthy Breakfast?


You might ask what makes a breakfast healthy? There are so many foods to eat for breakfast that are beneficial for your body and it’s really up to you and your self-discipline if you’ll eat those. Since our daily lives are very busy and instant processed food may seem convenient, you should remember that these are full of sugar and preservatives. Avoid eating sugary cereals and fatty bacon for breakfast to avoid feeling bloated and lazy throughout the day (unless your o. You have to get used to preparing and eating healthy breakfast that consists of whole grains, dairy, and fruits. Adding a protein source can also help you feel full longer and these are peanut butter, eggs, fish or other lean meats.

Ketogenic Diet 101: Benefits and How to Start

Hi everyone! Gerald and Kacey here. We’ve recently started the Ketogenic Diet and we’d like to share with you what we know and how it benefits our body. There are also certain suggested foods to eat. Read along and find out so you can start the diet too!

What is the Ketogenic Diet?

According to Healthline, the Ketogenic Diet focuses on high-fat, low-carb, and just enough protein for the liver to produce ketones which shifts the body to burning fat instead of carbohydrates. When the carbs in your body are reduced and fat is used for energy, this puts you in a natural metabolic state called ketosis.  Because of this, your body becomes more efficient in turning fat into energy and reduces the risk of some diseases. Eventually, less glucose is produced from the minimal carb intake.

Different types of Ketogenic Diet


Benefits of the Ketogenic Diet

The Ketogenic Diet has many health benefits and here are some:

  1. Effective weight loss

    The body works more when turning fat into energy compared to making carbs into energy, thus helping speed up weight loss. Additionally, because it is high-protein, it takes a longer time to feel hungry.

  2. Lessens acne

    There are times when acne is caused by high blood sugar and an unhealthy diet from having a lot of processed and refined carbohydrates. So when you do the keto diet which is lessened carb intake, it could make the skin’s health better.

  3. Can help treat cancer

    There’s research that says the keto diet can help treat cancer. The lack of glucose from carbohydrates causes oxidative stress in cancer cells which feed off carbs in order to multiply. So if you lessen its “food”, it eventually starves to death.

  4. Lowers risk of heart disease

    It is important to note that despite being a high-fat diet, the type of fat should be considered. HDL (good) cholesterol levels increase significantly in people who follow the ketogenic diet as long as it’s the good fat being eaten. Make sure to read our previous blog post to know more about the different types of fat.

  5. Assists in brain functioning

    There are some studies that say the keto diet has significant benefits to the brain also. It can help prevent neuro diseases such as Parkinson’s and Alzheimer’s, or can even lessen the symptoms.

How to start doing the Ketogenic Diet?

To begin doing the ketogenic diet, it is important to plan out your meals and have a diet plan ready. If you want to enter the ketogenic state faster, you should have more control over your intake of refined carbs. Stay away from foods that have a high glycemic index.

Foods to avoid

  1. Sugar

    Sugar can be found in regular food or drinks which is why natural and fresh ingredients are the best. Avoid sugary drinks and food like ice cream, cake, soda, and juice.

  2. Fruits

    Avoid fruits that are high in sugar like bananas, mangoes, apples, oranges. There are some berries are acceptable to consume but in moderation.

  3. Grains

    Limit intake of wheat and whole-grain products like bread, pasta, cereals, rice, and corn.

  4. Low-fat foods

    There are some low-fat foods that are higher in carb and sugar. A perfect example is low-fat milk.

  5. Starch

    Avoid starchy root vegetables like potatoes and yams as these can be high in carbohydrates.

  6. Trans-fats

    Most trans-fats are hydrogenated which can be bad for the body. Avoid margarine or other butter replacements.

What your diet should look like


Top 10 Foods That Will Help You Sleep Better

We have been experiencing difficulty in sleeping lately because of our very busy schedule and because we are constantly on-the-go. So, we wanted to naturally solve our problem and we came up with a list of the top 10 foods that will help you sleep better. These foods contain natural substances that help induce sleep. Some of the items included here will seem familiar as you’ve probably read it from our previous posts because we are all for keeping our body healthy and fit with the best foods.



Kale is one well-known superfood and has many uses which include being a sleep-inducer. What’s in it? It is high in calcium which aids the brain in using tryptophan to produce more melatonin, the sleep-inducing hormone. Other green options would be spinach or mustard leaves which are also high in calcium.




Bananas are packed with potassium, magnesium, tryptophan, and melatonin. Potassium and magnesium act as muscle relaxants which help the body be ready to sleep. Furthermore, the tryptophan is an important amino acid in converting serotonin which is a sleep-inducing signal to the brain and the melatonin also acts as a sleep hormone. According to Livestrong, a study suggests that as these increase in your body, the drowsy feeling will kick in and help you fall asleep.



Almond is another food that is rich in magnesium, amino acids, and other vitamins that help in achieving quality sleep. Magnesium is also known as a headache remedy and people who are deficient in this mineral can experience sleep difficulties. Consuming almonds with honey and milk is a great bedtime snack and you’ll doze off in no time.

Cherry juice


Researchers from the Universities of Pennsylvania and Rochester have concluded from their study that a glass of cherry juice helped their subjects sleep faster and showed improvements in their sleep pattern. In another study conducted, increased melatonin production was significant in those who took the juice. This can help troubled sleepers improve their sleep quality and have longer rest.



A bowl of cereal before bed is a great way to end the day and help you catch some zzz’s. Make sure though that these are low-sugar, whole-grain cereals to make it a healthy snack that won’t give you a sugar rush. Food with complex carbohydrates helps keep tryptophan stay longer in the bloodstream, thus, prolonging the sleep-inducing feeling as well. Top this off with some bananas, yogurt, and cherries for better effects.



Walnuts contain a lot of tryptophan which is also called the “body clock” hormone according to Reader’s Digest because it helps set your sleep-wake cycles. They even contain a good amount of melatonin that helps people sleep better because it makes them drowsy at night.



Another very healthy food is salmon, which is also considered to be a great sleep-inducing food because of the vitamin B6 it contains that produces sleep hormones. Other fishes that are also sleep-stimulants are cod, halibut, tuna, and snapper. These contain enough protein to keep you full throughout the night but are light enough to not make you feel bloated.



Yogurt is a good bedtime snack but watch out for those that contain high amounts of sugar as these can cause a spike in your blood sugar levels and keep you awake. It is best to consume plain or greek yogurt and combine it with naturally sweetened fruits that are also sleep-inducing like cherries, bananas, walnuts, almonds or cereals.

Chamomile tea


Drinking a cup of warm chamomile tea 30 minutes before sleeping can help alleviate stress and make the drinker have better sleep. According to National Center for Biotechnology Information, chamomile is famous as a sleep inducer because of its substances that are sedative and have relaxing effects on the brain.



Chickpeas, like salmon, contain significant amounts of vitamin B6 that is essential for the body’s production of serotonin, a hormone the helps you rest well. Chickpeas are usually made into hummus but you can also use it in salads or as a siding to your favorite viand. You can even use it as a substitute to mashed potato!

Conclusion on the Top 10 Foods That Will Help You Sleep Better

Staying fit is a top priority and eating foods that are rich in vitamins and minerals are very important. The top 10 foods that will help you sleep better are not only healthy but also naturally contain the substances that you need to achieve enough sleep and rest that your body needs.

Top 8 Healthiest Foods

A lot of people are not aware that establishing healthy eating habits is a lifestyle. Many people say that staying healthy is not just about exercising. They say that having a fit body is 80% diet and 20% exercise. That means no matter how much you workout if you don’t eat healthily then you will not see the results you want. So what are the best healthy foods to eat? Here are our top 8 picks.

1. Almonds


Almonds contain many vitamins and nutrients which include fiber, magnesium, manganese, vitamin E, fat, protein, copper, vitamin B2, and phosphorus. Additionally, almonds are rich in antioxidants too. Although it is good to note that the antioxidants are found in the brown layer of an almond’s skin.

This very yummy tree nut helps in controlling blood sugar, blood pressure, and cholesterol. It’s easy to munch on these and these are healthier than eating chips. You can add these to salads, or just make your own trail mix with dried fruits.

If you are not a big fan of eating almond nuts, you can choose almond milk and include it in your healthy bowl of oats or cereals.

2. Walnuts


Another very healthy nut is walnut. The vitamins and minerals you can find in walnuts are copper, folic acid, phosphorus, vitamin B6, manganese, vitamin E, and a lot of good fat. Walnuts can help prevent heart disease and cancer, and also aids in improving brain health.

Walnuts can be consumed in different ways but are usually incorporated with salad or baked goods. You can also make your own trail mix with walnuts and dried fruits.

3. Salmon


One of the best and healthiest fishes in the world is salmon. It is well-known for being a great source of omega-3 fatty acids that help improve cardiovascular health. It is also a high-protein fish which can be a better substitute to meat. Other vitamins found in salmon are vitamin B12, selenium, niacin, phosphorus, thiamin, vitamin A, and iron. Salmon helps in having better heart health and prevent some mental disorders.

A healthy way of cooking salmon is by baking or poaching it, then pair with your healthy grains or salad. We also love salmon with a hint of tang from lemons! For more recipes, you can check BBC Good Food.

Other fishes that are healthy and similar to salmon are trout, sardines, mackerel, herring, and anchovies.

4. Kale


The wonders of kale are very underrated. It contains a lot of nutrients that other fruits and vegetables are known for. It’s considered a super green vegetable and is one of the most nutritious foods in the world. So what are the vitamins and nutrients found in kale? It has vitamin C and contains more of it than oranges. It has alpha-linoleic acid (ALA) which is responsible for brain health. Lastly, kale is rich in Vitamin A and even provides more calcium than milk.

Consuming kale can have numerous health benefits. Regular intake can help prevent diabetes, heart disease, and cancer. It can even help protect the bones because of its rich calcium content and aid in digestion because it is fiber-rich.

Kale can be enjoyed in different ways. Most commonly, it is eaten as a salad, sandwich, or consumed as a smoothie. Other great green vegetables that contain a lot of vitamins and antioxidants are spinach, cabbage, and asparagus.

5. Avocado


The avocado is also considered another super food that is packed with lots of nutrients despite its high-fat content. Avocados have very little sugar compared to other fruits and are a good source of protein. Aside from that, it contains pantothenic acid, vitamin K, fiber, and ALA. Avocados have many health benefits which include preventing heart disease, decreasing cholesterol levels, regulating blood sugar and blood pressure, and being an anti-inflammatory agent.

You can simply enjoy avocado by putting it on toast with poached egg, sundried tomatoes, and some goat cheese.

6. Quinoa


Quinoa is dubbed as the “super grain of the future”. It is a whole grain packed with lots of fiber and protein and has a very mild flavor. The combination of fiber and protein helps you feel full longer. Other than that, it contains iron, lysine, magnesium, manganese, and riboflavin.

Quinoa takes around 15-20 minutes to cook and is a very versatile grain. You can mix it in salads or can also go great with grilled chicken and vegetables.

Other substitutes to quinoa can be couscous, bulgur wheat or amaranth.

7. Eggs


Eggs are one of the easiest, healthiest foods you can incorporate into your diet. It is easily available and can be consumed in a number of ways. Eggs are a great source of protein and other vitamins such as B-2, riboflavin, and B-12. You can find most of the vitamins and minerals in the egg yolk, and it also contains the healthy fat and cholesterol that our body needs.

We love eggs for breakfast with arugula and cherry tomatoes. Here’s an easy and quick frittata recipe from Williams Sonoma.

8. Apples


“An apple a day keeps the doctor away” is a famous phrase we often hear. In a research done by Florida State University, they studied a number of women who ate apples daily. This resulted in a 23% decrease in their LDL (bad cholesterol) levels and 4% increase in their HDL (good cholesterol) levels.

Apples are rich with an antioxidant called polyphenols that showed extended life spans in animal studies. Polyphenols also destroy free radicals that damage our body.

Apples are usually best eaten raw, but other ways to healthily consume it are to juice it or make a smoothie mixed with kale!

Eating healthy food is a constant decision and should be part of your lifestyle. Having the right amount of these healthy and nutritious foods can have great long-term health benefits and can even help in preventing diseases. Remember that you can shift to having healthy eating habits if you put your mind, heart, and body to it.

Is Fat Bad for You?

“Is fat bad for you?” entails a broad and confusing discussion about the different kinds of fat, which are either good or bad for the body. So to answer the question, let us explore the different kinds of fat that can be found in food and find out which ones are unhealthy.

Types of Fat

In food, you will find the three types of fat. These help provide energy in the body and aid in the absorption of certain vitamins and nutrients, says WebMD. What are these?


Saturated fat


Also known as “solid fat”, saturated fats are usually found in meat, dairy, and other animal-based foods. Despite old guidelines that you should not eat red meat, recent studies report that saturated fat doesn’t increase the risk of coronary disease, according to WebMD. Sugar is the main culprit in most diseases, says Hufftingtonpost.

So where else can you find saturated fats? You kind find it in coconut oil, palm oil, cocoa butter. These are in whipped toppings, margarine, butter, and also coffee creamer.

Unsaturated fat


According to Healthline, there are two types of unsaturated fats, which are monounsaturated and polyunsaturated. What differentiates this type of fat to the other two is that this doesn’t solidify because its molecules are loosely packed.

Monounsaturated fat

Most monosaturated fats come from fruits, nuts and seeds. This includes oils that are derived from them like olive oil, peanut oil, sunflower oil, and canola oil. These help maintain blood sugar and lower the risk of heart disease.

Polyunsaturated fat

Polyunsaturated fats, on the other hand, have two more types. These are omega-3 and omega-6 fatty acids. Both can equally protect the heart but omega-6 fatty acids are said to have inflammatory effects.

Examples of foods rich in omega-3 are flaxseeds, salmon, walnuts, chia seeds, hemp seeds, and tuna.

Most common sources of omega-6 are soybean oil, sunflower oil, and corn oil.

Trans fat


This type of fat is also called trans fatty acids. It has undergone hydrogenation which makes it more stable and less likely to rot. Because of its stability, it is highly used in margarine, shortening, and baked goods. You can also get this type of fat from beef and dairy.

Harvard School of Public Health says that trans fats are bad for the body because it raises LDL (bad cholesterol) and lowers HDL (good cholesterol), similar to the first item in our 8 Worst Foods to Eat post. This increases risks of heart diseases by 23% and even diabetes. So watch out for trans fats in your food. You can also find these in your processed foods, chips, crackers, and even some salad dressings!

So to answer the question “Is fat bad for you?”, you should be vigilant in knowing the differences between healthy and unhealthy fat. Saturated and trans fats can be beneficial up to a certain extent and with moderation, while unsaturated fats are the best choice. It is important to read food labels and remember that whole food are generally better than processed instant food.

8 Worst Foods to Eat

Hi, everyone! As advocates of physical health, we believe that a big part of achieving this is by having and maintaining a healthy diet.  Ideally, this should not just be a way to lose weight but should be a lifestyle as well. In effect, you will have a more positive outlook in life when done together with proper exercise. Previously we talked about the 5 worst ways to lose weight. Now, we will tell you about the 8 worst foods to eat.

  1. Margarine

In the past years, margarine has been advertised as a better choice than butter. However, margarine contains trans fat. This is the worst kind of fat that you can consume because it raises your LDL (bad cholesterol) levels and lowers your HDL (good cholesterol) levels, according to Harvard Health. Luckily, choosing your spread wisely is easier now because the FDA requires complete disclosure of information about these unhealthy fats on nutrition labels.


Healthier alternatives for margarine are olive oil or other spreads made with vegetable oil. These contain monounsaturated and polyunsaturated fats that help lower bad cholesterol levels in the body.

  1. Soda

Drinking soda is like drinking liquid sugar because it has so much fructose syrup. It also contains food dyes, preservatives and brominated vegetable oil (BVO). Over time, high amounts of BVO can build up in the body and cause toxic effects, stated by WebMD. BVO is a component in soda that keeps all the ingredients from splitting and keeps plastics flame retardant.


If you are a fan of flavored drinks, a way to quit and give up soda is by having fruit-infused water instead. This adds a sweeter taste to the water if you find it bland, plus it’s packed with vitamins and minerals from the fruits.

  1. Doughnuts

Doughnuts are undeniably yummy, but they “contain the unholy trinity of unhealthy ingredients”, as quoted from Reader’s Digest. This consists of trans fat, sugar, and refined flour, making doughnuts high in fats, calories, and carbs. Deep-fried doughnuts are even worse because they can increase weight-gain rapidly.


Equally delicious but healthier alternatives are whole-grain baked doughnuts or cinnamon toast. Mayoclinic explains that these have more fiber, which helps lower cholesterol levels and the risk of heart disease.

  1. Potato chips

Despite being made from a vegetable, potato chips are unhealthy because they are deep-fried. The oil used to cook these contain saturated fats and trans fats. Also, it’s uncommonly known that these chips contain a carcinogen called acrylamide. It is a chemical that is formed when foods are fried or baked at a high temperature. According to Time, potato chips have the highest concentrations of acrylamide compared to other foods.


Better options are dehydrated fruits or vegetables. These will also have the crunch that the chips have, but will not have the unhealthy fats and carcinogenic acrylamide. If you don’t have a dehydrator, you can bake them at the lowest temperature until they are crisp enough to your preference.

  1. Processed Meat

Most processed meats are preserved by smoking, curing and salting. These contain a lot of salt and chemical preservatives to prolong its life and avoid spoilage. Sadly, these are linked to a higher risk of colorectal cancer, based on a BBC report.


A better choice than processed meat is roasted chicken breast because it doesn’t contain the chemicals that the meats have, yet contains the protein that your body needs.

  1. Bagels

The main issue with bagels is the refined flour. This kind of flour is unhealthy because it had gone through many stages of processing that the fiber and nutrients are lost, according to WebMD. In addition, bagels are so dense and compact that its caloric content is equivalent to roughly five slices of white bread.


Instead of eating a bagel, choose a multigrain alternative or whole-grain English muffins. This will offer the right amount of starch you need for one meal. Make it even more delicious with cottage cheese or a nut butter!

  1. Microwavable popcorn

What makes popcorn a bad food choice is the amount of butter and oil used to cook it. What’s even worse is butter-flavored microwave popcorn because the flavor is artificial. It comes from chemicals and a butter-flavoring called diacetyl. A report from CBSNews states that this chemical has respiratory risks and a link to Alzheimer’s disease.


It is better to munch on trail mix instead of popcorn. You can even customize it to your preferred nuts, fruits, and seeds.  My favorite trail mix combination is made of cashews, macadamias, almonds and dried cranberries.

  1. Sugary cereals

Sugary cereals are awful to eat for breakfast. It is unhealthy because it contains a lot of sugar, refined carbs, and empty calories. It can spike up your insulin levels, then after a few hours, your blood sugar will rapidly decrease that you will crave for another sugary meal, stated by Reader’s Digest.


One alternative to sugary cereals is oatmeal. You can soak it overnight in milk with apples, mango, banana, nuts, chia seeds, and honey to have a hearty breakfast.

There are so many unhealthy foods today, that choosing to eat healthy can feel like an extra task. We have gotten used to the convenience of these bad foods because they are easily available. Carefully screening and consciously knowing what unhealthy foods are can help you make the right food choices.  Just remember, that being healthy and fit is a lifestyle. So, if you’d like to make the big change, contact us and send us a message!

5 Worst Ways to Lose Weight

Hi, I’m Kacey and I am a fitness advocate. I am part of Beachbody and we believe that killing your workouts and eating healthy meals are crucial components of healthy, sustainable weight loss. But there are some people who have a hard time reaching their desired weight and resort to unhealthy practices in losing weight. “What practices are those?” you may ask, well let me list the top 5:


1. Skipping Your Meals – Muscle For Life says that many starvation diets have you eating anywhere from 30-50% of the energy you burn daily, and these qualify as severe caloric restrictions. This is bad because most of the weight lost is water weight which is lost and returned very quickly. Skipping meals also cause muscle loss, slow metabolism, bone density loss and other similar diseases. Plus, when we restrict ourselves from eating, we get mood swings and are more prone to depression and anger. No one wants to be “hangry” for sure!


2. Removing an Entire Food Group – This means removing either all carbohydrates or all protein from your diet. This removes valuable nutrients from your diet as well, like folate and iron. The best thing would be to choose what you eat wisely. Choose complex carbohydrates over sugar-filled simple carbs for example. Fat-loss Review Center advises consulting a dietician first to determine the best way to replace the protein and other nutrients contained in meat, if you really want to eliminate meat from your diet.


3. Laxatives – Excessive use of laxatives in the form of pills, powders, suppositories, and teas in order to lose weight is not a new concept shares Dr. Axe. This is one of the popular forms of diet today with hundreds of brands selling weight loss teas, powders, etc. But this is dangerous to our digestive system as this causes weakness in the abdominal lining and other digestive problems.


4.Working Out Too Much – While it is true that you burn more calories when you work out for longer periods of time, this extended workout hours will also cause you to eat more. Then all your hard work exercising will be reversed. Eat This, Not That advises to cut yourself off after an hour or two to ensure you’re able to control your hunger.


5. Fasting Before a Workout – You may think this makes you thinner faster but the opposite happens. When you don’t eat before a workout, your body burns the fats in your body alright. When you burn fat rapidly, your body begins to adjust your metabolism to compensate for that loss says Lifehacker. This then pushes your body into survival mode and burns fewer calories to “save” you. And in your next meal, your cells will store more fat to counter what you lost. This makes your fasting moot.


To lose weight, make it a goal and follow the SMART method, according to Beachbody.
The goal, weight loss, should be sustainable, measurable, attainable, realistic, and have a set time frame. Remember that balanced meals and exercise are the way to go and not the latest diet fads which work only on others and not everyone. Patience, discipline, and hard work are your friends on the road to creating a healthier you.

If you need help or motivation, you can comment below and I will be sure to respond. You can look me up on Facebook and send a message there. Feel free to check my Instagram for workouts to follow as well!

Want Better Energy Levels? Here are 5 Ways To Do It.

Hi, everyone! It’s me, Gerald. I want to share with you something very important. It’s about maintaining one’s energy levels. There is this thing called the Three Stages of Life or the Time, Money, Energy Triangle.


energy levels



If we are unhealthy, we lose energy faster.  Most of us respond to rising demands in the workplace by putting in longer hours, which inevitably take a toll on us physically, mentally, and emotionally according to Harvard Business Review. Everyone wants to be productive in their daily lives, but most of us find ourselves overwhelmed or feel overworked. I found the answer to this lies in the correct diet and exercise.

I want to share something with you. Recently, I had foot surgery. My recovery was fairly quick and I believe what helped me recover faster was that I kept working out and working on my diet. I modified my workouts to accommodate my brace. Nowadays I have very productive days where I work and do chores and still have time for my family.

I’m sure everyone wants to have boundless energy and make the most of the time they have with what money they have. The Mayo Clinic confirms that the health benefits of regular exercise and physical activity are hard to ignore. Check out these 5 tips we found from research all over that can help you meet that:

1. Breathe – There’s a certain technique to properly breathe as per, and breathing correctly can improve your mental clarity, athletic ability, and energy level.

  1. Stand with your hands hanging down by your side completely relaxed.

  2. Put one of your hands onto your lower abdominal in the area of your belly button.

  3. Breathe into your hand and be sure that your belly expands as you breathe in, allowing your diaphragm room to drop down and pull air into the bottom of your lungs.

  4. Breathe in through your nose and out through your nose or mouth.

2. Eat More shares that certain nutrients, especially iron, may help women feel more energized. This is also applicable to men, by the way, since iron deficiency can cause fatigue and impair physical and mental endurance.

3. Don’t Skip Breakfast – A balanced breakfast with carbs, protein, and fiber is the way to keep up your energy levels. Instead of having just yogurt, add some high antioxidant fruit, a good fat like nuts or seeds, and raw or toasted oats advises Going organic is healthier too!

4. Do Cardio – Performing exercises that raise your heart rate up for a moderate amount of time burn an immense amount of calories according to It makes sense that when you lose weight you will feel more energetic since moving around takes less effort than before.

5. Supplement with reminds us that your body cannot properly function without adequate amounts of vitamins and minerals. advises eating a wide variety of superfuits—apples, stone fruits, berries, tomatoes; this is a great source of natural vitamins to avoid pharmaceutical dependency.

I hope you take these tips and use them to boost your daily energy levels. We all have to make decisions about how to spend our time, energy, and money reminds and I think everyone needs to change their mindset before starting a new program of diet and exercise. If you’re feeling a little lost or need a confidence boost, feel free to comment below and Kacey or I can get back to you. Stay fit, stay happy!

Empower Hour was a Success!

Team Peace hosted an event last May 10, 2017, called Empower Hour and we want to thank everyone who came and made it a rousing success! We covered a lot of topics regarding Damsel in Defense and it was great seeing so many people interested in self-defense. Here are some of the items we talked about during Empower Hour:


stun gunGet A Grip Stun Gun – Features an ergonomic grip, charging indicator light, slide-out charger, LED flashlight and comes in 5 great colors! Goes for only $65.00 and you can purchase it here.


Sock It To Me Kubotan – An amazing keychain striking tool that can increase the power of a defensive strike! Comes in 6 great colors and only for $10.00. You can purchase it here.

pepper spray

Hardcore Pepper Spray – This pepper spray is so handy and hands-free at the same time. Comes in 7 great colors and has a keychain attachment for easy reach. Such a steal at $10.00 and you can get yours here.

Holla Hers Personal Alarm – This nifty personal alarming device gives a high pitched alarm sound for help when activated. It also has a LED flashlight and keychain ring so it can attach anywhere. Get it for only $15.00 here for women and here for men.

sit aw

September 26 is Situational Awareness Day! Situational awareness is keeping your head up in public and looking around you for threats that are overt and covert. A great tip is to make eye contact with others and avoid looking at your phone especially when traveling alone. Always be prepared!


There are tons of other amazing personal protection equipment you can purchase and you can see them here. We want to encourage people to always think about their personal safety and also of the friends and family they want to be protected at all times. Stay tuned to our blog for announcements of future events like Empower Hour where we can share how to best arm oneself and be confident and safe while going about your everyday duties.

Physical and Mental Fitness

Hi, everyone! My name is Kacey Peace. I want to talk to you today about how you should invest in physical and mental fitness. You might ask why I’m so interested in this topic. For starters, I am a realtor for Century 21 by trade and I am known as The Fit Realtor. This is such a fitting nickname for me since I love everything about fitness. I’m currently interested in the new Beachbody workout called Hard Corps 22. I am also part of Damsel in Defense as a Damsel Recruit. Let me talk about Damsel in Defense for a bit.


Damsel in Defense was founded by Mindy Lin and Bethany Hughes in 2011. It is the first of its kind, a direct sales company that sells self-defense products. Its mission is to equip, empower, and educate women so they won’t have to be a statistic. What statistics are they talking about? A violent crime happens every 26 seconds, 1 in 3 women will experience domestic violence, 1 in 5 women are survivors of sexual assault and a child is abducted every 40 seconds. These are statistics from reputable sources such as;; and Women and men alike need to be aware that there are tools that can help them protect themselves and that’s where Damsel in Defense comes in. You can also be part of the team, like me! You can work part time or full time and get an income by raising awareness: providing healing to the hurt, an opportunity to the oppressed and hope to the helpless.

A big part of Damsel in Defense is self-defence. And to learn self-defense, one must be fit in both mind and body.  Practicing mental exercises before a physical workout is a key to getting the most out of any fitness regimen. You have to be mentally prepared for whatever physical activity you are about to do in order for you to do it well. Fitday reports that “Mental toughness is a common trait of competitive athletes; it is often a large piece of what sets them apart from the competition.” And not just athletes can benefit from mental fitness, you can too! Most people do not know that as we age, we need to keep our minds fit and healthy. One way to do so is to incorporate mental dexterity exercises in our lives. Healthline advises “Including mental dexterity exercises into your daily routine can help you reap the benefits of a sharper mind and a healthier body for years to come.” I agree with Healthline because I found that the more I helped my body become fit, the more my mind became fit as well.

Want to start your path to physical and mental fitness? We have an event called Women’s Safety Awareness on the 20th of April at The Lion and Rose Pub (842 NW Loop 410 Suite 115, San Antonio, TX 78216). It will run from 5 to 7 PM and you can register here. Free drinks and appetizers for registered attendees! See you there!


***UPDATE: It’s the opening week of Fiesta in San Antonio with a huge Realtor event tailing on the back of it so we are going to reschedule at a later date.  Registration is still open, just click the link here.