Top Ten Basics of Optimal Health

Bob and I have been coaching people on how to get control of their health for over two years now. Below are listed certain basic habits that promote optimal health (and healthy weight). In some instances we have been successful in helping some individuals reverse their Type II diabetes. Check out our website: http://www.kstrong.trinityhealthweightloss.com/

1. Eat a healthy diet that incorporates fresh fruit and vegetables avoiding fast food

2.Drink plenty of clean pure water - Most people need at least 10 glasses a day

3. Manage your stress.

4. Strive to walk 10,000 steps daily or 35 to 45 minutes of exercise 5 to 6 days a week

5. No one gets enough vitamin D so consider supplementation

6. Limit toxin exposure

7. Consume healthy fat. Eat more Omega 6 coming from fresh fish, flax seed oil, walnuts

8. Cut down on sugar consumption but also eliminate all artificial sweetners like Splenda, Aspartame, etc. and use Stevia, Xylitol or other healthy sweetners

9. Take a high quality pharmaceutical grade nutritional supplements

10. Get plenty of sleep - Get at least 7 hours of sleep each day
Remember, leading a common sense, healthy lifestyle is your best bet to produce a healthy body and mind, and increase your longevity.

Fortunately, you can still take self-responsibility, educate yourself, and make better, healthier choices. By implementing these changes to your life, you are building a healthy mind and body, and thereby safeguarding yourself against a multitude of health problems and serious diseases.

Healthy Food does not have to taste bad. Mock mashed potatoes

Today marks the beginning of self accountability. For the past two years Bob and I have been coaching teams on how to lose weight with the added benefit of reversing type 2 diabetes. When I first embarked on the journey I did a 5 day Reset program which helps reverse the body's cravings for bad carbs. I lost 23 pounds the first 6 months and have been coasting for awhile. I would like to lose an additional 15 pounds and have identified my weakness and it is the lack of enough exercise so I plan on taking action so I can be more fit in all areas of my life.


We have coached many people with great results but I have long felt the need to blog about the experience with the benefit of sharing tips and receipes for others on this lifelong journey.


I am sharing a receipe for "Potato Cauliflower Mash" which will shock you as to how good it is. This is a low glycemic, low carb receipe.

1 head cauliflower trimmed
12 oz potatoes peeled
1 Tsp butter
Salt and Pepper to taste

Peel potatoes, cube and cook until tender. Trim the leaves from the cauliflower and cut in 1/2 inch cubes. Place in a microwave safe bowl and add 3 or 4 tablespoons water. Cook until tender 12 to 15 minutes. Drain all liquid from potatoes and cauliflower and combine in a bowl and whip with mixer. Add butter and salt and pepper to taste. For a creamer texture, you can add milk, a tablespoon at a time. Enjoy. Check out my new weightloss website:

http://www.kstrong.trinityhealthweightloss.com/ Check out the 10 day jumpstart.