3 Honest Examples of What I Eat

I’ve been asked lately about what I’ve been eating so here is a quick post to share with you today. You can see that even though I aim for nutrient dense foods, I also intake some inflammatory foods which I think is inevitable in real life.


4AM: Chlorella algae powder w/ matcha powder (of green tea leaves). Feeling: Energized.


Matcha (bright green, powerful energizing, brain boosting, antioxidant rich substance). Chlorella (dark green, extremely high chlorophyll making it a potent cellular rejuvinater and energizer).

5:00AM-7:45AM (coaching)

8:00AM – 8:20AM: abbreviated workout (20 mins of sleds)

 9:00AM Scrambled pastured eggs cooked w/ coconut oil. Black beans, a small avocado, some pepperjack cheese, a few bites of raw saurkraut (PROBIOTIC), and boiled chard.
12:30 PM Another round of chlorella/matcha because I was going back to coach.
1:15 PM: Meeting at the studio, food provided by management. Berries, then some of those deli wraps which did have flour, processed meat, cheese, lettuce, and tomato.
3:00PM-6:30 PM (coaching)
6:45 PM amazing chamomile tea from Roy Street coffee
7:30 PM Organic grass fed raw home-made Kefir (PROBIOTIC)


3:50 AM: Chlorella algae powder w/ matcha.

4:45AM – 7:30AM (coaching)

7:35 AM: Lots of blueberries as a gift from VIP member Deniz at LQA. Also a small peanut butter ball / protein snack that I had on the go walking from one training location to the next.

Blueberries are for antioxidant winners!

8:00AM – 9AM (coaching)
9:45 AM: Wild Alaskan King Salmon 8oz w/ raw saurkraut. (I wanted to have more veggies, but didn’t want to feel rushed during my short break so I just made it easy on myself and had the kraut).
11:00 AM: Americano from Analog Coffee. (nothing added)
12:20 PM: Small coconut nut butter protein ball (another little gift given to me from earlier) as a pre-workout energy source.
12:45 PM: Workout
1:45 PM: 16oz of coconut water (I just love a cold coconut water after the workout, not that I scientifically think it’s the best post-workout. It just makes me feel better than any of the hundred other post-workout drinks I’ve tried)
2:00 PM: Brew DR. Kombucha, “Spiced Apple,” flavor while chillin’ at Cal Anderson Park.

Picture at Cal Anderson park yesterday for my Instagram followers and blog readers.

3:00 PM: 24oz of Wild Alaskan King Salmon. Took 20oz of fresh spinach and steamed it/ate it. Also 2 bundles of chard which I boiled and ate that. Only had half an avocado because I was getting so full from the veggies.
5:30 PM – 9PM (coaching)
9:45 PM: Organic grass fed raw home-made Kefir (PROBIOTIC)


5:40 AM: Chlorella algae powder w/ matcha

6:15 AM: Workout

7:20 AM: Post-workout, I had the Boar’s Head, “Rainier,” sandwhich from the QFC deli in Broadway Market w/ a coconut water of course. Another Brew Dr. Kombucha, this time “Clear Mind” flavor.
8:00 AM – 1:00 PM (coaching)
10:20 AM: During a quick break between coaching HIIT classes, I drank part of store bought Kefir called “Grace Harbor Farms, Plain Kefir” from QFC. This particular brand IS real legitimate kefir, unlike many store brands.
11:40 AM: Drank the other half of the bottle of kefir (Sometimes I only get a few moments to consume anything so I try to make it count, or otherwise I go too many hours without eating probably).
1:45 PM: Pho Than Brothers Pho #1 Large with extra broccoli.
2:30 PM – 4PM (coaching)
5:00 PM: One Chipotle Burrito Bowl with white rice, black beans, fajita vegetables, chicken, pico, salsa verde, corn, 1/2 serving sour cream, guacamole, and lettuce.
7:30PM: Goat Milk Kefir and start preparing for my day tomorrow.

Kefir, a fermented milk beverage with promising health benefits.

Planning ahead for tomorrow

 Tomorrow I’ve planned that I will have more salmon/greens because today wasn’t my best eating day. I’ve taken on more work and helped other trainers at OTF so I notice that when my schedule becomes more demanding, I find it more challenging to consume the top foods. I’m sure you can relate.
Healthy food

I can’t wait to get salmon back in my body.

I already know that I’m going to have my matcha/chlorella around 4:00AM tomorrow. By 9AM, I’ll have some pastured eggs meal similar to that I had on Monday. Then when 3-4PM rolls around, I’ll be preparing my meal of fresh salmon / greens that I’ll have just picked up from the store. I try to go to bed around 8PM because if I get less than 6 hours of sleep, I already know it’s going to be a STRUGGLE to choose healthy foods. Sleep is so crucial for making the right choices.

Tomorrow will be a new day though, with more opportunities for nutrient dense food. It’s not glamorous that I have to wash a bunch of pots and pans to keep up with my cooking, but you just gotta do what you gotta do. I sometimes remind myself what a blessing it is to have access to some of the best nutrition in the world here in my city of Seattle. Why let the opportunity slip by?

Fat Loss Fitness Nutrition, Immunity, and Digestion

Three Simple Steps to Understanding Digestive Issues and the #1 Healing Food

Without good digestion, you cannot be in good health.

Almost everything about the human body relies upon the proper functioning of digestion.

At least 70% of all immune system function is in the digestive tract.

Nearly all components required for life are absorbed or created in the digestive system.

The state of your digestive system is indicative of your overall health. This is why it is imperative to listen to the signals that your body sends. Anything such as bloating, cramping, diarrhea, constipation, throw-up, and bloody stool should not be ignored.

Step 1. Mind-body Awareness: How do Certain foods affect you?

My journey in nutrition began as a way to build muscle without adding body fat. Therefore, I would study my body everyday and consider how the foods I ate affected the shape, size, and feel of my physique. That is how I determined “healthy” vs “unhealthy.”

But the reality goes much deeper than body fat percentage.

Here are the questions you can consider during and after each meal you consume:

  1. On a scale of -10 to +10, how effective does my digestion feel?
  2. Do I feel like I ate too much, too little, or just the right amount of foods?
  3. Are the foods I consumed causing gas, bloating, or an upset stomach?
  4. On a scale of -10 to +10, how energized do I feel?
  5. Do certain foods upset my stomach only when combined with other foods?
  6. Am I satisfied?

The goal is to have perfect digestion.

Step 2. Aim for Perfect Digestion

What is perfect digestion?

It is the maximum absorption of nutrients without causing harm or discomfort to the body.

Some foods are naturally highly digestible.

For example , bananas eaten alone are almost never known to cause an upset stomach. Avocados are also a very gentle food, high fiber, and highly satisfying.

Other foods are very difficult to digest.

Difficult foods to digest include processed milk, processed foods, highly saturated foods, and starchy or sugary foods.

Eat healthy. This is easier said than done, but simple really. Consume only foods that your digestive system approves of, and avoid all the rest. In this manner, only you know what is best for you.

Step 3. Seek out Healing Foods

Some healing foods are very common. For example, almost everybody has had broccoli at least once this year.

But other healing foods remain outside certain perspective.

My personal favorite number 1 Healing Food is Kefir


Raw Kefir is my all time highest ranked healing food.

Kefir is similar to yogurt, but it is in the liquid form because the molecules are smaller. As a result of smaller molecules, the digestion is much easier on the body. But thats only one reason why it’s great for digestion…

Raw Kefir is created by combining Kefir “grains” (the live culture) with raw milk. The Kefir “grains” eat the lactose sugars from milk and convert the milk into a zero-glycemic probiotic superfood.

Kefir contains large amounts of beneficial Lactic acid bacteria:

By consuming lactic acid bacteria, the internal environment in your intestines is more suitable for the bacteria that naturally resides in your body. In other words, Kefir bacteria doesn’t necessarily stay inside you, but during the time that it is inside you, it is helping you grow your own healthy bacteria. Therefore, you have more intestinal balance.

The healthy bacteria in our bodies are beneficial in many ways.

  1. For one, healthy bacteria are essentially enzyme factories. They produce catalysts that make our bodies function more efficiently.
  2. Secondly, beneficial bacteria break down indigestible particles such as plant fibers.
  3. Third, healthy bacteria produce and convert vitamins. For example, Vitamin B12 is required in the metabolism of nearly every cell in the body and is vital in brain, nervous system, and blood formation. The only thing on this entire planet that can produce Vitamin B12 is bacteria. Another vitamin involved in healthy circulation and clotting is Vitamin K — which can only be converted to the preferred form (Vitamin K2 in the Mk7 form) through bacteria.
  4. Fourth, beneficial bacteria are essential for proper immune functioning. These bacteria can physically take the place of potentially harmful bacteria. Beneficial bacteria can also produce antifungal, antiviral, and antiyeast compounds.
  5. Fifth, these healthy bacteria can regulate a normal inflammatory response. When the bowels are inflamed, you are not healthy. By sustaining a healthy environment in the digestive system, beneficial bacteria are vital to overall health.

Kefir is high in Protein:

In addition to containing all of the benefits above, Kefir is also a valuable source of highly absorbable protein. Most of the protein in Kefir is essentially pre-digested as a result of the fermentation process. The Amino Acids from Kefir protein are in healthy ratios and promote healthy body functions.

Kefir is particularly high in the amino acid Tryptophan, which can be converted into various neurotransmitters. Kefir also contains a good ratio of L-Lysine to L-Arginine, amino acids that are vital to immune function.

Of course, Kefir also contains the essential amino acids like L-Leucine and L-Valine which directly support muscle tone. Kefir is just a great way to get your protein.

Kefir contains vitamins and minerals:

Aside from some of the B family vitamins, Kefir is high in both calcium and magnesium. Calcium, of course, supports bone density and magnesium has a variety of functions. I usually consume Kefir before bed because it can promote a healthy wake-sleep cycle.

Kefir benefits are backed by both testimonial and scientific evidence

I don’t sell Kefir, I just love it.

It heals me and has healed so many others. I consume it on a regular basis — I do not experience ANY symptoms of colds or flus when I regularly consume Kefir.

Believe in the cure…

You may never be healed completely or be able to eat like other people.

But that doesn’t mean your quality of life has to suffer.

If you believe that there is always something that you can do to make you feel better, then you will continue to search for the answers.

The more empowered you are with knowledge, the healthier you can seek to become.

The truth is out there.

Go forth and heal!

Nutrition, Immunity, and Digestion

Kimchi: The mega Superfood for intestinal health, and so much more…

Korean women have beautiful skin, is this a fair stereotype?

"HI! 🙂 🙂 I eat Kimchi ^^"

According to the former Korean agricultural minister: YES!

Genetics may play a role, but diet is the real secret.

The thought of Kimchi may arouse senses of a pungent, spicy dish, which requires most Americans some getting used to. But along with the pungent odor, Kimchi has incredible health benefits inside and out.

Health Benefits of Korean Kimchi

$9.99 at the local Asian market, ridiculously healthy

Since Kimchi is a fermented food, it will contain live bacteria, also known as Probiotics. Consider Kimchi an ecosystem in itself, which can contribute positively to your own ecosystem.

  1. Healthy bacteria essential to immune system and digestion
  2. Strains of bacteria, such as Lactobacillus, break down indigestible food in your body and produce B-vitamins for your use.
  3. Cabbage is very low in calories and high in nutrients: Vitamins A and C in particular.
  4. Kimchi also contains garlic, a powerful immune booster
  5. This raw food contains active enzymes to help you digest food, and act as a catalyst for essential body functions.
  6. Kimchi keeps your intestines in good shape, reducing and healing ulcers, and possibly fighting cancer as well.
  7. Healthy vaginal health, including less bacterial vaginosis and yeast infections

Kimchi is a powerful health food, which promotes fat loss and reduces gas and bloating.

In other words, Kimchi boosts quality of life, and thats what I really care about.

Related: List of Top Probiotic Foods

Nutrition, Immunity, and Digestion Weightloss Now

Micro-Bacteria for Weight LOSS??

Some internal bacteria “help” you hold on to body fat.

Researchers have implanted mice with human intestinal microbes — both from average weight people and overweight people. The results are remarkable…

"Pro-Biotics"Probiotics are getting even more attention for Weight Loss! Overweight people have a higher type of bacteria that actually makes them gain more fat. But, How can Probiotics help us Burn Fat?

Two families of bacteria studied

1. Firmicutes

  • “Bad” bacteria
  • Responsible for excess body fat retention
  • Do not provide host with as many vitamins and minerals

2. Bacteroidetes

  • “Good” bacteria for weight loss
  • Promotes lower body fat levels
  • Generates essential vitamins and minerals for health of host

Probiotic foods for weight loss CONFIRMED

Healthy internal bacteria has been known to promote healthy digestion, immune strength, clear skin, anti-inflammatory, and the list goes on. Now we know that the balance of human flora is also closely related to Weight Loss.

More resources:

TOP Probiotic Foods

Top 5 Ways to Keep your Internal Flora Healthy: Love thy Friendly Bugs

Nutrition, Immunity, and Digestion

Pop-culture Probiotics: Good as they say?

Does yogurt withstand the scrutiny?

After a lawsuit, Activa now displays scientific names for each Probiotic strain on its label

After a lawsuit, Activa now displays scientific names for each Probiotic strain on its label

Society is becoming more and more aware of the host nature that humans hold with bacteria.

There are more cells of bacteria than there are human cells in our bodies — does that make us more bacteria or more human?

It’s all part of the system. We need the sun, we need the Earth, and we need each other.

Not all probiotics are created equal

There are an abundance of bacteria species, which seem to have varying and overlapping properties.

We know that S. Boulardii works well for preventing and treating diarrhea. For immunity, studies indicate that strains of Lactobacillus acidophilus and Bifidus lowered incidence of flu symptoms by 70% over a group who wasn’t supplementing. It’s difficult for science to say which strain is the best, but we find significant evidence in how these foods benefit people so immensely.

Probiotic supplements are better, Living Foods are Best.

Living foods include Yogurt, Sauerkraut, Kim Chi, Tempeh, Kefir, Kombucha, etc…they are alive and want to help you stay alive.

For example, Yogurt : Benefits include…

  1. Active beneficial bacteria — stimulates immune system and aids in digestion
  2. High in protein
  3. Low glycemix index (plain yogurt helps you get slim)
  4. Vitamins and minerals

Kefir and Raw Sauerkraut are powerful as well. No need to choose one — eat them all!

Nutrition, Immunity, and Digestion