Coconut Oil is definitely a superfood that many tend to ignore because it is categorized as a saturated fat.

But coconut oil contains medium chain triglycerides that goes straight to your liver and starts to work immediately.

If consumed in moderation, saturated fat can be good for you. Check with your local nutritionist or dietician for more details. 

  • Coconut oil increases your metabolic rate, your energy expenditure to burn more fat and kills hunger to help you eat less.
  • Coconut oil can improve blood cholesterol levels and may lower your risk of heart disease. When cooking with coconut oil, you switch out your cooking oil and replace it with coconut oil.

If you are not sure how to cook with coconut oil, check out "The Coconut Mama". Tiffany is the real Coconut Mama and has amazing recipes and "how to" that starts with coconut oil! Tiffany believes in traditional and healing foods.

Please note, you have to be aware of how much coconut oil you take because your body responds to this oil immediately. Learn more at "The Coconut Mama" or talk to your dietician.

San Diego's Restaurant Week


It is San Diego's Restaurant Week! When it comes to picking "the restaurant" I go to my friend Jess and she never disappoints. Here are her top picks to keep you on a healthy eating regiment and not add too many calories or fatty temptations to your plate. 

Cafe Gratitude:

  • Located in the heart of Little Italy SDOffering plant based meals and healthy options.   
  • Suggested Order: Green tea matcha latte with almond milk (hot) & the bountiful/quinoa shells which is actually featured in the dinner prix fixe menu. 

Red O: 

  • One of UTC’s newest spots in town has a great lunch and dinner menu going on this week.  If you haven’t heard of Red O wait no more.  Red O offers a  Mexican cuisine but not the type of Mexican food that you regret eating because you are so FULL.  
  • Suggested order: taco salad + chicken or fish, enchiladas suizas, and you MUST get the passion fruit butter cake.  


  • If you want real traditional, quality sushi you must go to Nobu.  The best time to go is THIS WEEK because you will get a lot more money. 
  • Suggested order: Yellowtail sashimi (on prix fixe), cauliflower, black cod- they have the best cod I’ve ever had! Melts in your mouth!

Ruth’s Chris:

  • Nothing like a traditional steakhouse.  Good ol Ruth’s never disappoints.  The consistency in the food and service is top notch.  They offer a great deal this week, $50 only without alcohol!  
  • Suggested order: Ahi tuna, chopped salad, 6oz steak OR the Korean bbq salmon which has a lot of flavor.

Favorite Breakfast Bites...

As seen in 92128 Magazine...CLICK PHOTO

As seen in 92128 Magazine...CLICK PHOTO


  • 5 large eggs (vegetarian fed eggs)
  • 1 cup of raw, chopped spinach
  • 1/2 cup of chopped tomatoes
  • 1/2 cup of chopped breakfast sausage (optional)
  • 1/2 cup of sharp cheddar cheese
  • 2 tablespoons of heavy cream or milk (optional) 
  • Sea salt,  ground pepper and olive oil 
  1. Mix eggs, heavy cream or milk, spinach, tomatoes and breakfast sausage in a mixing bowl and whisk the ingredients together until ingredients are evenly saturated in the egg batter. Add a pinch of sea salt and ground pepper to taste.
  2. Oil your cupcake pans with olive oil and fill wach cupcake pocket 3/4 of the way with the breakfast mix.
  3. Sprinkle cheddar cheese on top and bake at 375 degrees F for approximately 20 minutes or until toasty brown on the sides.
  4. Pop out of the oven and serve hot! 

These are fantastic with breakfast biscuits and your favorite fruit. 



SUPERFOOD: Blueberries! Not only do they make any meal look seriously beautiful and healthy, they are definitely a fruit that needs to be in your daily diet. In my house, we love blueberries on top of our yogurt and in our daily smoothies. Blueberries contain 3.6 grams of fiber and natural sugars which are both a great source of carbohydrates. Blueberries also provide vitamin C, vitamin K and manganese. Check our favorite smoothie recipe that my girls love having 2-3 times a week!



  • 1/2 cup of fresh blueberries
  • 1/2 cup or handful of raw kale
  • 1 tablespoon of honey
  • 3/4 cup of water or 100% all natural orange juice
  • 1 scoop of vegan protein
  • 1/2 of medium banana
  • 1/2 cup of ice chips

Blend and Enjoy!

New Obsession...JUICING

When I learned that juicing promotes healthy looking skin and juicing was like taking "live" vitamins, I was in! I love finding new ways to take care of my hair, skin and nails...especially when I can do it naturally. Hey, I'm a girl who's a little vain...nothing wrong with that.

I happened to stumble over a film on Netflix called "Hungry for Change". It caught my attention, because like everyone else, I want change, positive change in my life. 

The "Hungry for Change" film had an entire section on juicing and how juicing literally has saved lives. I don't want to get into detail because I want you to watch the film for yourself. The experts explained that juicing was the best way to get vitamins and nutrients in your system. Also, if you juice on a regular basis, you will noticed increased energy, healthier looking skin and can help promote weight loss. 

So, I got my juicer, got my organic fruits and "veges" and now I juice every day! Before juicing, I experienced the regular aches and pains of aging. My joints would hurt, my energy was low and no matter how much or little I worked out, something was always hurting. After juicing for a solid 2 weeks, my energy level sky-rocketed, the aches and pains were gone and my skin cleared up. I also noticed I didn't want ANY junk food and I wanted to workout even more (if that's possible).  Juicing motivated me to start eating super-healthy ALL the time. I didn't want anything else bad in my system. I had no desire for that occasional donut or candy bar (that part didn't last long but it did happen). LOL!

Remember, I am a baby when it comes to juicing so, as I mature, I will share. I try and use all organic fruits and vegetables. I suggest that you clean your fruits and vegetables thoroughly.  Once everything is broken down into juice, save the compost for future smoothies. The compost is the fiber left over from juicing. Your body can always use a little extra fiber to lower cholesterol and regular blood sugar. Last, I suggest not drink more than a cup and half of juice. Remember, juicing is a live vitamin that goes straight to your blood stream and too much can keep you UP ALL NIGHT!

  • 1/2 Cucumber, 1 cup Kale, 2 small Carrots, 1 full Sweet Apple, 1 brocolli stalk, small piece of Ginger Root
  • 2 tall Celery stems, 1 cup Spinach, 1 Large Green Apple, Ginger Root, 2 small Carrots
  • 2 tall Celery stems, 1 cup Red Organic Kale, 1 Gala Apple, 2 small Carrots, Ginger Root, 4 large Strawberries

Benefits of Juicing:

  • Facilitates weight loss
  • Increases energy levels
  • Strengthens the immune system
  • Promotes strong bones and a glowing complexion
  • May reduce chances of heart disease, cancer and strokes

Finding the Right Juicer:

What juicer will work for you? When I started my research, there were SO MANY JUICERS to choose from! I needed one that was affordable, worked extremely well and was easy to clean. The Breville juicer was highly recommended on several juicing sites. The price range varies between $150 - $450. Even though I wanted to juicer to be easy to clean, I have to warn you, it is important to clean your juicer as soon as you are done using it. Get into that habit immediately to keep your juice clean, sanitized and ready for the next day. It's a LITTLE time consuming, but not really when it comes to making healthier lifestyle choices.Check out the link below and start juicing with me!  I've got my Dad, co-worker and a couple of friends to juice with me and they love it.

SNR's Super Berry-Chia Smoothie

I love coming up with new smoothies and learning about new fibers and fruits that anyone can really benefit from. This week's smoothie has chia seeds added to the mix, no juice because this one is almond milk based. I was impressed with the taste and I can't wait to make another one. This smoothie is great if you are having problems digesting your food and then letting it loose at the end of the day (if you know what I mean). This smoothie is packed with fiber, protein and yumminess. Try it and let me know what you think?

Protein Powder: promotes muscle growth / may lower blood pressure / may help reduce inflammation.

Almond Milk: aids in weight management / keeps the heart healthy / helps skin to glow and keeps bones strong.

Chia Seeds: loaded with antioxidants / high in quality protein / high in Omega 3 fatty acids and help maintain healthy weight.

Organic Honey: natural sweetener / aides in weight loss / source of natural energy / antibacterial and antifungal properties.

Greek Yogurt: high in protein / great probiotic / rich in calcium / great workout recovery snack.

Blueberries and Raspberries: high in Vitamin K, Vitamin C, Maganese and Fiber

Nicol A Hodges

Nicol A. Hodges aka "Nic" is fitness professional (NASM, CPT/PES) and product designer living in San Diego, CA. Nicol's athletic background started in her hometown of St. Charles, MO where she earned her 400m state ranking 3 years in a row. Later, at the University of MO, Columbia she earned 8-Big 12 Track and Field titles and a championship title. Nicol currently continues her love for running by competing in local and national running events.