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© 2016 by Monika Nowak


October 23, 2019

Do you often feel heavy, bloated and stuffed? 

These 6 simple, delicious, inexpensive and easily accessible superfoods will help you bounce back and feel better right away. 

Ok, so what are those debloating superstars? 


Parsley is one...

October 15, 2019

With its crisp air and gorgeous leaves, fall brings shorter & cooler days which can make us crave comfort foods, and to wrap ourselves in a blanket instead of going out for a walk. Fall also brings Halloween candy & Thanksgiving celebrations which we often pay for well...

October 3, 2019

We all know shopping at Whole Foods can be very expensive but they do carry some high quality products at decent prices. Hopefully this quick guide can help you score some deals on great products. 


Best food finds at Whole Foods: 

1. Organic frozen fruits 


September 20, 2019

Sharing some of my favorite products at TJ's (as of September 2019)

Pastas & rice 

Organic yellow & brown rice pasta - $2.99 - MY ALL TIME FAVORITE 

Organic red lentil sedanini $2.99 - needs to be cooked a lot longer than what the label says, about 25-30 minutes 

Organic b...

September 17, 2019

Follow these 4 steps to get back on track after summer vacations, celebrations and BBQ's: 

1. Start small & be consistent 

Pick one thing and one thing only to work on for a week. Make it simple, so simple that you cannot fail.

Examples are: 

- add 1 tall gl...

August 7, 2019

I'm sure you've all heard, or maybe even tried, some of the most popular diets these days such as Keto, Paleo, Whole30 but the number one diet in the 2019 healthiest diet ranking by U.S. News * World Report was the Mediterranean diet. 

So what makes this particular eati...

July 24, 2019

Everybody needs & deserves a break once in a while. Who doesn't like to lay on the beach, read a book and have an ice cold beer?  I sure do and so does Oreo who spends most of his time at the beach digging for crabs or trying to catch birds....

June 10, 2019

Before you yell at me for proposing a low fat diet, let me explain. 

For majority of Americans who eat moderate amounts of carbs and protein, those who carry extra weight often eat too many calories from fat.

In my experience people overeat on fat way more than on...

May 15, 2019

My clients always ask me what I eat for breakfast, lunch and dinner so today I'm going to share a 7 day meal plan based on exact foods I eat throughout the week. 

Want to eat like me for a week? Give it a try and let me know how you feel. 

A few...

April 3, 2019

I get a lot of questions on different diets, intermittent fasting and various nutritional plans that are being promoted in the media and health & wellness sources. In this article I wanted to present a short summary of the most popular ones from Keto to fasting. 


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Blast bloat now with these 6 superfoods

October 23, 2019

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