“The food you eat can be either the safest and most powerful form of medicine, or the slowest form of poison.” – Ann Wigmore Just like the scale doesn't tell you the difference between fat and muscle, and what you need to focus on for results are: performance, and body composition appearance, NOT the weight number... Calorie counting misses the bigger picture: NUTRIENT QUALITY and HORMONAL IMPACT matter MORE than just the "numbers"! What Are Calories? Calories measure energy, but specifically...
about 1 month ago • 5 min read
“When the going gets tough, the tough make cookies.” – Erma Bombeck The Best Thing You Need to Know about your Healthy Nutrition Journey: It's ABSOLUTELY ok to love sweet things AND fulfill healthy eating principles. I still occasionally enjoy dark chocolate and try new pastries now and again. In fact, in my experience, if you follow the 5 Nutrition No-brainers, you would virtually not have any "cheat" cravings at all (especially in the intentional order that I've introduced them).Here's a...
2 months ago • 6 min read
“Carbs are twigs that burn fast, fats are logs that burn slow. Eat them together and your body burns the twigs first while storing the logs as fat.” – Dr. Becky, adapted from "Why Refined Carbs & Fats Don't Mix - The Cheeseburger Example Stop Sabotaging Your Fat Loss: The Hidden Truth About Carbs + Fat Combinations! Since diving deep into body recomposition nutrition, I've discovered one of the biggest mistakes that keeps people stuck in fat storage mode: Eating high carbs (especially...
3 months ago • 5 min read
“I was seduced by secrets, which are to true love as artificial sweetener is to sugar, calorie-free but in the long run carcinogenic, not the real thing, and only a peculiar aftertaste in the mouth to tell you so, to warn you” – Fay Weldon Rediscover Your Natural Sweet Tooth! In July 2024, changed everything when my Educogym-Belize trainer pointed out the high fructose corn syrup on the label of my ketchup. As a health-conscious vegetarian, I had been unknowingly consuming hidden sugars...
4 months ago • 5 min read
“Don’t eat anything your great-grandmother wouldn’t recognize as food.” – Michael Polland Real Food, Real Energy: Go Natural, Not Processed Wondering why “whole” foods are so praised? They provide pure, essential nutrients with no added junk. That's why I prefer fresh fruits, vegetables, whole wheat, and brown rice—rich in nutrients, unlike white rice or sugary packaged snacks, instant meals, and ramen that can cause energy crashes. The more I choose whole foods, the better I feel and think!...
5 months ago • 4 min read
“A happy heart starts with a good oil.” – Unknown Unlock Better Health by Choosing Coconut and Olive Oils Over Common Cooking Oils! Since I started replacing vegetable oils with coconut oil and olive oil at Educogym-Belize, I've noticed a significant improvement in my energy levels, digestion, and even my skin health. It’s incredible how much of a difference choosing the right oils can make! Why Are Oils So Important for Your Health? The oils you choose to cook impact everything from heart...
5 months ago • 3 min read
“Life is the mode of action of proteins.” —Friedrich Engels Maximize Energy and Retain Muscle with High DIAAS and NPU Proteins! After focusing on high-quality protein, I saw a remarkable shift in my results at Educogym-Belize—gaining 1.4 lbs of muscle between February and March 2025, compared to losing 0.2 lbs the year before. That muscle loss was a wake-up call, showing I wasn’t fueling my body enough. I then adjusted my mostly ovo-lacto vegetarian diet to include more animal-based proteins,...
6 months ago • 4 min read
“Eat less sugar. You’re sweet enough already.” —Unknown Fuel Your Energy and Success with the Glycemic Index! Since starting Educogym-Belize in July 2024, I’ve been amazed at how much my energy and health improved by choosing foods based on the glycemic index. What is the Glycemic Index? This is a score that measures how quickly a food raises blood sugar. High-glycemic foods, like white rice, bread, potatoes, sugary snacks, and processed treats, cause blood sugar spikes, followed by crashes...
6 months ago • 2 min read
“To eat is a necessity, but to eat intelligently is an art.” —François de La Rochefoucauld Why Nutrition No-Brainer? After upgrading my food choices and constantly seeing others struggle with myths or confusing advice, I created this newsletter to share simple, actionable advice on making healthy eating decisions. My goal is to make smart food choices intuitive: focusing on boosting energy, preventing fat gain, and empowering long-term health. Join me in this email series where I’ll cover...
7 months ago • 1 min read