Yay!!! I made it!! Beautiful people of God, I have come to give you a praise report. I have not been blogging regularly like I use to because I have been preparing for a certification exam. That is one of the reasons you have not been  seeing my posts, I apologize and hope to get better on my blogging. So, I wrote the exam exactly a week ago and  I passed 🙂

I am so happy to share this accomplishment with you.. I am a Certified Health Coach (American Council on Exercise) now and also a Nutritionist by training. So if you’ll like to know more about health and wellness or fitness tips, I’m here to help you. I’ll keep you posted on my upcoming events.

I am sharing this with you because I want to encourage someone out there believing God for one thing or the other. Remember that God will help you; only do your part of the job, pray and work hard. I didn’t pass the exam at the first attempt but I believed that I can do all things through Christ that gives me strength. I studied and prayed and told God in my prayers that I will share this with my friends on this blog. So dear friend, be encouraged! Go back to your goals and visions, if you don’t have any, write them down now and begin to work on them. God will bring them to pass! Write that book or song, start that project or business, start networking, don’t be discouraged about the things or people around you. Get to WORK and God will bless your efforts.



Photo credit: Google images

Top 10 Tips for Staying Healthy Throughout the Holidays!


  1. Make a commitment to eating mostly healthy and nutritious foods throughout the holiday season!
  2. Start looking now for a few delicious, nutritious and colorful recipes to add in to your holiday meal plans, and plan on using them!
  3. When making holiday treats, focus on using healthy and nutritious ingredients in your recipes, whenever possible: Nut Butters, Dried Fruit, Coconut, Coconut Oil, Nuts,Seeds, Fresh Fruit, Honey, Lemon juice, etc.
  4. Eat a healthy meal or snack before going to holiday parties. This will reduce your chances of over-indulging in non-nutritious foods.
  5. Make a plan for what you will and won’t eat at holiday parties and dinners. Put thought into choosing mostly healthier foods first, and then indulge in one of your favorite sweet treats.
  6. Stay away from drinking calorie rich beverages (i.e. Punch). They are loaded with empty calories that are completely lacking in nutrients. Opt for drinking water instead! And be sure to stay well hydrated throughout the day, every day.
  7. Prepare a Pick-Me-Up snack to keep in your purse or car during holiday shopping season. A little baggie with some Nuts, Seeds and Dried Fruit will provide nutritious calories, protein and good fats that will satisfy your hunger, give you a healthy boost of energy, and prevent you from stopping for a snack or meal lacking in nutrients!
  8. Reduce your stress-load by choosing to Simplify Your Holidays: Make fewer holiday commitments, deck-your-halls with fewer accessories, scale down on gift giving and make room for more time to relax and enjoy the season!
  9. Schedule some “Me Time” and put it on your calendar! Plan on indulging in this special time for yourself before holiday stress weighs you down. Be sure to treat yourself with love and kindness, and give yourself a gift of quiet time, time out with a special friend, a spa appointment, or whatever you desire to do.
  10. Share your desire to have a healthy holiday with your family and friends, and invite them to join you in this journey!  Having their support will increase your chances for Staying Healthy Throughout the Holiday.

Mary Arasanmi

Board Certified Holistic Health & Wellness Coach

Picture credit:Google                                               

Healthy oil for cooking!

ama1Hello lovely people, the Holiday season is getting close, christmas lights and decor are already being put up in some places. I want to remind you to eat healthy and make healthy food choices as you celebrate. Here are some of the tips for healthy cooking.

The Truth about Fats – Not all fats are created equal

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.

Where to Find Healthy Fats

  • Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
  • Whole nuts and seeds, and their butters like almond butter or tahini
  • Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fats:

  • For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil
  • When sautéing foods, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Have a happy Holiday!

Mary Arasanmi

Board Certified Holistic Health & Wellness Coach

810 406 7760