Foods that are packed with Calories

One of the questions I get asked most often when going out to eat with friends is “What should I order?” I know what my friends are trying to ask, since I am a Registered Dietitian and maybe I have some secret insight into the healthiest option on the menu. (OK, I do.)

The answer to that question really isn’t a simple one, but I know people want some quick and dirty tips to figure out if certain foods are really worth eating, in terms of calories and nutritional value. Here is some advice on how to figure out if a food is worth eating and also seven foods that I simply cannot justify in terms of calories and nutrition.

The first thing you need to know when determining if a food is “worth” it, is how many calories your body needs in a day. You can look at your daily calories, just like you would the amount of money in your bank account. You only have so many to use for the day and you need to decide how you are going to spend them.

A quick way to estimate your calorie needs is to multiply your current weight by ten. Let’s say you weigh 150 pounds x 10, so you need around 1500 calories per day.

This calculation does not take into account age, exercise, pregnancy, muscle mass, or other factors that can impact your calorie needs.

The most accurate way to calculate calories, is to use an equation called the Mifflin-St Jeor, which has been found to be the most accurate method, but takes a little more time. Having a general idea of the calories you need can help you determine if that 800-calorie burger is really worth it!fresh-foods



Friends play an important part in our lives! Whether you have just a handful of friends or just one or two good friends it is amazing how we connect to others, it’s like the universe connects you to this new energy and it’s almost like two old souls reconnecting. You come to  find out that you have much more in common than you ever though you can have with any one, and that’s just amazing!

NewLaundromat in Hollywood, FL

Laundry Heaven LLC is a new state of the art Laundromat in Hollywood Florida located on Sheridan Street and State road 7 in the Sedano’s Supermarket plaza on the North East side of the plaza right next to the Bank of America, previously a Laundromat for over 25 years at this same location they have given it an all around make over. From the moment you walk in you experience a clam peacefully feeling, the colors are just beautiful, it just brightens up the place. Brand new commercial washers and dryers, money changer coin machines and all the necessities for all your laundry necessities. If you  don’t have time to do your own laundry they can do it for you! You come in and just drop off your laundry, and with in a few hours you will get a courtesy text message stating that your laundry is ready for pick up. Awesome! theirfullsizeoutput_87bf.jpeg hours of business are Monday – Sunday 8:30am to 10pm seven days a week. If you are resident of Hollywood FL and surrounding areas come and check them out.  Laundry Heaven LLC

Why High Intensity Interval Training Really Works

Author: Lissette Vasquez



High Intensity Interval Training, or H.I.I.T., is a training technique where quick, high intense bursts of exercise are followed by short, moderate bursts of exercise. An example would be doing 45 seconds of high-knees as fast as you can, followed by 15 seconds of rest and then going into side walk-out pushups for 45 seconds, followed by 15 seconds of rest. In the class I take, we typically do nine exercises in a Tabata style, where the exercises are timed, and then repeat the entire circuit up to five times in a 55-minute period. It’s tough, and we often team or partner up in class during the super intense intervals to keep each other going through the full exercise. But being in a class environment like this is also incredibly motivating. By the end of it, we look back and think, “Wow, I did that!”




The reason why H.I.I.T. is so popular is because this type of high intensity training will help you burn more fat and calories than regular aerobic and steady-state workouts, and in a shorter period of time. H.I.I.T. workouts also combine intense cardio with plyometrics and strength training exercises, so rest assured you’ll never get bored with H.I.I.T..add-in-some-strength-training-1494880789

Eddie Jackson, former professional athlete with the NFL and current H.I.I.T. instructor and personal trainer says H.I.I.T. training is the best format to achieve extreme changes in your body quickly. “H.I.I.T. promotes fat burning while also maintaining hard-earned muscle, which is perfect for anyone looking to hit the switch on their training regimen,” he says.


Because it involves speed training, agility and strength exercises, you also tend to build a stronger, faster, fitter physique.

Plus it’s a good use of time – this type of training gets and keeps your heart rate up during those intense intervals, and burns more fat in a shorter time period.

That in and of itself is a great reason to try H.I.I.T., especially if you’re crunched for time.


H.I.I.T. can also be used to achieve different goals. In my case, I wanted to lean out some leg mass without burning the muscle and increase agility and strength endurance at the same time.

Athletes can experience improvements in cardio strength and endurance, for example, as a way to increase running distance, or even to improve speed using a H.I.I.T. workout.GREAT FOR THOSE ON-THE-GO

H.I.I.T. is a super efficient workout and ideal for busy people, like moms on the go, like me, or even people who travel for a living. In fact, because of its effectiveness, well known celebrities like Giuliana Rancic, Queen Latifah and David Beckham are fans of the workout.

Another benefit is that little or no equipment is required for H.I.I.T. workouts, other than your own body, so again, traveling professionals can fit this into their schedules and moms on the go can sneak in a fantastic 20-minute workout around a child’s nap schedule.


If you’re looking for something new that’s effective, challenging, efficient and FUN, give H.I.I.T. a try. Many gyms offer H.I.I.T. as part of their group class schedule, including  many gym’s, and your local YMCA.

About the author: Lissette Vasquez is  certified in yoga, nutrition, health & fitness.

Click on the links to read, other health and fitness articles.

Five day Blast Work Out for Women & Men

The Importance of Nutrients

What REALLY happens when you sleep with your makeup on

your-eyes-get-irritated-1496197315The Ultimate Guide to clean eating You don’t need a degree in beauty to realize that sleeping with your makeup on is disgusting! It’s not good for your skin or your expensive bed sheets. You might think,  Oh it’s late, I’m tired, what harm will I do by crashing out without washing my face just this once? Well, it causes more harm than you might think. Going to be bed without washing your face is bad news and can have a build up of harmful effects. This is what  happens to your skin, your lashes, and beneath the surface of your skin when you by pass removing your makeup before bedtime.

Pores get clogged! Sleeping with makeup on is murder on your pores. “Going to bed with makeup on will leave you with clogged pores, since so many makeup products have ingredients like silicones that block the pores, when the pores are blocked, your skin gets bumpy. If you are acne-prone, it can even lead to breakouts.” You are effectively damaging skin by neglecting to remove makeup at the end of the day.

You can get acne the fact that our skin never stops working, just like our hearts never stop beating, our skin is always at work.  Did you know that our skin is the biggest organ in our body?? Skin is made up of water, protein, lipids,different minerals and chemicals. Skin is also covered in pores, which allow us to sweat and secrete sebum, a natural lubricant that moisturizes skin and removes dead skin cells and other irritants from our pores. When you apply makeup, you block your pores from releasing sebum, which may lead to visibly larger pores and acne overtime.

The mechanical pressure of your face on a pillow can grind makeup into hair follicles, leading to clogged pores  that eventually cause acne break out.  Losing a few minutes of shut eye in favor making use of some cold cream and face wash doesn’t seem like such a hassle when you think of it from that perspective, does it?

You damage skin cells  by the practice of sleeping in makeup. Your skin becomes dull and dewy,

you-can-speed-up-the-aging-process-aka-get-wrinkles-faster-1496197315Glowing soft smooth skin is usually a desired trait. Dull, sallow, or parched skin is not. If you use a makeup product, like a highlighter, to impart some peachy pink glow, that’s great. But sleeping in it can cause the opposite effect. “Our skin is the largest organ of our body and it performs vital functions for our body, like secreting sweat, excreting lipids, healing wounds and heat regulation.So it is imperative that we cleanse and exfoliate it regularly and we especially do not sleep in our makeup! Clogged pores and blackheads, aka comedones, are formed when dead skin cells, oil and makeup get trapped in the pores and suffocate the skin,” she continued. “These clogged pores are the pre-cursor to acne-like breakouts and make the skin look dull and lifeless.” That’s reason enough to reach for a makeup remover wipe or a washcloth, no matter how late it is or no matter how tired you are.

Our bodies regenerate while we are at rest. The same holds true for our skin. Lancer says, “Skin repairs itself while we sleep, so taking off your makeup at night is important because it allows your pores to release sebum that rehydrates and protects your skin

from free radicals in the air.” If you leave makeup on, it disrupts these critical processes.

dont-forget-the-makeupYou set yourself back, when you sleep, skin regenerates and heals itself. One night of sleeping with makeup on can and will disrupt the delicate balance of your skin and set you back.When you sleep, your skin regenerates. When your pores are blocked, your skin can’t breathe, and thus it can’t regenerate. The oil in your pores build-up and transform itself into a bacteria, which can lead to various skin problems. After a night with your makeup on, your skin will need about a week to restore its previous condition and to balance again everything.” A whole week? It’s not worth it. Take that makeup off, people!

You can speed up the aging process, aka get wrinkles faster Your skin dries outLeaving makeup on overnight, even if you wash your face in the morning, causes flakiness, unevenness, and dryness,If you properly cleanse your face at night, and moisturize with products that include ingredients like aloe or witch hazel, this gives your skin chance to repair and replenish itself at night. You end up with an uneven skintone, your cell regeneration is interrupted, your eyes get irritated, eyelashes can break off, you can get styes, “Sleeping with mascara on can not only cause your luscious lashes to become brittle and break off, but can also clog your lash follicles creating styes. Eyelid eczema, Eczema is a common skin issue for many, but on the eyelid? Yep! “Failing to properly remove eye makeup and leaving shadows, liners, and mascara on could result in causing an irritant dermatitis, essentially eczema of the eyelid areas, result in a rash, scaliness, itching, and sometimes a burning sensation in the area. Treatment with a dermatologist would be indicated if this occurs, usually using a low potency topical steroid. You can scratch you corneas Removing eye makeup, especially mascara, before you go to sleep it is important for general hygiene and your eye health,. “Mascara tubes are prone to the build-up of bacteria and the constant push and pull of the wand can make this worse. It’s a good idea to change your mascara every three months to avoid bacteria from growing in the tube and ending up in your eyes. You make a mess of your sheets there is a bigger problem. “When you wear your makeup to bed, you’re actually spreading the problem. Not only are you causing dry skin and wrinkles, but you’re leaving behind makeup residue on your bed. This is a nasty cycle because on nights when you do clean your skin, you’ll be resting it on bacteria filled, makeup covered, pillows and sheets. Think of it like walking the streets of New York barefoot and then crawling into bed.” Ick! Gross! If you needed another reason to never break your routine of washing your face and removing makeup before bed, you just go it. You get chapped lips Chapped lips are the worst. They are painful. Plus, cracked, flaky lips are not the surface you look for when applying gloss or lipstick. So if you fall asleep with lipstick on, they suck out the moisture and lead to chapping,

you-damage-skin-cells-1496197315KEEP a routine That is what Dr. Yolda Wilson  of Excel Beauty says Routines and regimens are critical for your skin’s health. the importance of keeping your routine and not slipping into the habit of sleeping in makeup. She also offered these tips for how to take the best care of your skin and how to remove your makeup.

“Your face should be washed twice daily to remove oil, dead cell buildup and product that’s mixed in with the oil and cells,” Wilson tells me. “When we look at facial skin

biopsies under the microscope, you would be shocked at how much makeup and product gets stuck in pores and between dead skin flakes,” she says. “This ‘ excrement’ makes your complexion look dull and pores look even more clogged than normal. Eye makeup will also irritate eyes and clog up many oil glands around the lash line. Night time is the best time for retinoids — anti-wrinkle fighters that also help improve uneven skin pigment, fight clogged pores and acne too. Retinoids, like retinol, break down with light, so apply them before turning off the light for sleep.”  More tips on  how to achieve good health and stay active, click on the link: Why you shouldn’t drink Soda

Why, do I love photography by Lisse Vasq

Pelicans in flight>statue
Fort Lauderdale Florida, a beautiful staute of pelicans in flightAbout Lisse Vasq

Photography is a passion I  have had ever since I was a little girl.  The thought of actually capturing that moment in time for ever?!  I was hooked, people save keep sakes, I take pictures! I have hundreds of printed pictures before digital imagery came around and thousands of  digital prints, with the way technology has taken off it has gotten much better since everything is accessible through your computer. When I was younger, I always jumped up to the task of taking the  pictures at our family birthday parties and holiday celebrations, when my mother would say” Who wants to take the pictures”?  and since then, I have been taking pictures. As I got older and had children of my own I would go buy disposable cameras because I could not afford the professional cameras and would snapped away, now that my boy’s are all grown up I have so many memories in pictures for me and them to cherish in their life time. I still have some undeveloped film sitting around will be interesting to see what I captured  back then.

fullsizeoutput_5affThey say that the love for photography comes from when you first pick up a camera and look into the view lens. Well I’m not sure that’s 100% correct for ME, when I first saw a professional camera it was pretty intimadating, what are all these buttons and what do they do?  forget about the big manual that comes with your camera I skimmed through that and said WTH …  I just want to take pictures!! no worries stay C.C.C. Calm, Cool, Collective  like anything else, you have to play with your camera and learn it,  which means reading the manual while you play with your camera. And before working on your camera and taking pictures, FYI it all takes time. Remember Rome wasn’t built in one day! That is the only way any camera will work properly for you, but once you have all that down pack it’s a breeze. You have to go out and take plenty of pictures  you first have to  look around you to see what it is you want to capture.  You have to place yourself in the scene you want to capture. Some times the scene just unravel right in front of you if you stay put long enough. Wow the things I see through my view lens. Of course like any thing you do it takes time, dedication, drive and hard work to learn the things necessary to make you a better person at your craft no matter what you do! Our planet is filled with so much beauty why not capture it and cherish as we know all things don’t stay the same. well if you captured it  now you have a picture to take you back in time!

Jose fernamdez 2

I  went to my very first baseball game 2016 The Miami Marlins against the LA Dodgers those 3 hours went by me asking; is that it? check out my youtube channel by clicking on the link




Three Butt workouts for bigger rounder Glutes

Boost your metabolism!

So you noticed that your butt started to look a little less toned  and a little less curvier. Even your friends are noticing the slight change, the only way beside surgery which you will ever achieve a rounder bottom is by doing some body weight exercises. It is hard work!! but you will be so happy with your own results that the money you were willing to spend on surgery you can spend it on new threads for you to show off that awesome butt! So you want to take your exercise  workout to the next level ?

This workout requires dumbbells and a barbell if you don’t own any, you can easily access them at any gym.

The next step is booty strength training. You will learn 3 work outs for beginner friendly strength training butt exercise that will help grown your gluten even bigger and curvier!

Dumbbells pic

  1. BARBELL SQUATS* remember to inhale, exhale and release the breathe

When it comes to strength training for your butt, the barbell squats are very powerful.

This move targets almost every muscle in your body upper body, core and lower body all have to be fully engaged during the range of motion. How ever your gluten and thighs will feel them the most, which is where you want the weight to be concentrated.

How to do it

  1.  Make sure you start with your feet  shoulder with apart under the bar with your hands in position.
  2. Get under the bar and go into the high bar position.
  3. Make sure your shoulders are pushed back, chest is up and out and elbows are down.
  4. Take a deep breath in and hold.
  5. Slowly lower your body until your thighs are parallel to the ground.
  6. Hold position for 1 second then slowly stand up to the original position and repeat.



Leg lifts with dumbells> workout

How to do it 

  1. Using an exercise mat, to lay down on your back with both hands on a dumbbell resting on top of your pelvic.
  2. Place your right foot flat on the floor, while you extend your left leg up 30 degrees off the ground
  3. Use your right foot to push your hips up as far as possible.
  4. Hold the position for a couple of seconds then go back into your original position and repeat.
  5. Do 3 sets of 20 reps on each leg.



After practicing this unique booty workout you’re going to feel the burn!

Even thought you will be lying down flat in this position, this move will test the  your muscles. Doing this 3 exercises will strengthen and stimulate your butt growth.

Leg push up Work out pic

How to do it *remember to inhale, exhale and release breathe

  1. Lay down flat on your belly.
  2. Start with your left leg and put the dumbbell between your hamstring holding the dumbbell by squeezing in with your calves
  3. Slowly raise your left leg up as far as possible up into the air.
  4. Hold the position for a couple of seconds then release back to starting position.
  5. Do 3 sets of 20 reps on each leg.

Strength training regularly  prevents injury and reduces pain. You lose weight much faster.Five day Blast Work Out for Women & Men

Your athletic performance will improve significantly.




Why you shouldn’t drink Soda

UnknownThe Ultimate Guide to clean eating

Many people know that it is bad for their health. But do people know exactly WHY soda is bad for them?

Yale University Rudd Center for Food Policy and Obesity study found that a majority of Americans understand that soda is bad for them. But despite this, a Gallup poll reveals that 48% of surveyed Americans — nearly half! — drink soda on a daily basis. What’s more, among those who drank soda, the average daily intake was 2.6 glasses.

Here is a list of how and why soda is bad for you:

Have you ever watched the “chicken bone” experiment?Ever heard of it? The “chicken bone in soda” is a science experiment used to show children the negative effects of soda. The chicken bone is left in a bowl of soda for several days and you actually witness the changes to the chicken bone – it becomes weaker and weaker. That’s right, soda can make your bones weak and brittle. However, soda doesn’t directly weaken your bones when you drink it, but it can directly damage your teeth. Soda causes tooth decay and cavities. This video is the most visual way that soda can impact your health.

Weight gain

Soda is loaded with sugar and it is easy to drink in a short period of time. A 20-year study on 120,000 men and women found that people who increased their sugary drink consumption by one 12-ounce serving per day gained more weight over time—on average, an extra pound every 4 years—than people who did not change their intake. Weight gain and obesity can trigger a number of problems like cancer and early death.

Increased risk of diabetes

According to the infographic provided by, those who drink more soda have an 80% increased risk of developing Type 2 diabetes.

It’s not just regular soda that is bad for you, diet soda is too.



Diet soda weight gain

Diet soda is different from regular soda because of the artificial sweeteners. According to a article, artificial sweeteners trigger insulin, which sends your body into fat storage mode and leads to weight gain. A University of Texas Health Science Center study found the more diet sodas a person drank, the greater their risk of becoming overweight. Downing just two or more cans a day increased waistlines by 500%. Why? Artificial sweeteners disrupt the body’s natural ability to regulate calorie intake based on the sweetness of foods. Basically… diet soda doesn’t help you lose weight. It does the opposite.

Diet soda increases risk of diabetes

Drinking one diet soda a day was associated with a 36% increased risk of metabolic syndrome and diabetes in a University of Minnesota study. Metabolic syndrome describes a cluster of conditions (including high blood pressure, elevated glucose levels, raised cholesterol, and large waist circumference) that put people at high risk for heart disease, stroke and diabetes. Diet soda is associated with a number of heart problems and it throws off your metabolism.

Kidney problems

Diet soda has been proven by scientific studies that it can cause kidney damage. Kidney decline wasn’t associated with regular soda, so scientists think it is because of the artificial sweeteners.

Cell damage (yes, the list just keeps going!)

Diet sodas contain something many regular sodas don’t: mold inhibitors. They go by the names sodium benzoate or potassium benzoate, and they’re in nearly all diet sodas. But many regular sodas, such as Coke and Pepsi, don’t contain this preservative.

that means it causes damage to your DNA.

You get the idea: it doesn’t matter if you choose regular or diet soda. Both versions of soda are bad for you. For a quick summary of the effects soda can have on your health. As you can see, soda causes a plethora of health issues: obesity, increased risk of diabetes, tooth decay, weaker bones, reproductive issues and more.

The Ultimate Guide to clean eating

By Lisse Vasq > BeUBeautiful Health –  The Importance of Nutrientsdont-forget-protein

From  blogs to morning  shows, the clean eating lifestyle seems to be everywhere. Clean eating focuses on eating healthy, whole, unprocessed foods. It focuses on keeping food as natural as possible.Food is the big ticket to good health.If you eat whole, healthy, and fresh foods, your body, skin and soul will glow with health that gives you endless energy.” What is clean eating? clean eating is not a diet or quick fix. “This sound approach to eating and living well maximizes your energy and optimizes your health, making it more than just a diet, It’s a lifestyle, with built-in flexibility, meaning it can be adapted to fit most any kind of routine.” Each meal should have a variety of food groups. “Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal,  “The steady intake of clean food keeps your body energized and burning calories efficiently all day long.” “Steer clear of anything high in trans fats, anything fried, or anything high in sugar,” the magazine recommends. “Avoid preservatives, color additives and toxic binders, stabilizers, emulsifiers, and fat replacers.”

Part of clean eating means slowing down and enjoying your fresh food. Make sure to slowly chew your food and savor each bite. Fresh foods At its heart, clean eating focuses on fresh fruits, vegetables, whole grains, and lean proteins. The nice part about this eating approach is there is no need to count points or stick to a strict diet. With clean eating, the goal is to eat food as close to how it came from the earth as possible. “That means embracing whole foods like vegetables, fruits and whole grains, plus healthy proteins and fats,” More veggies Vegetables are full of vitamins, with many boasting vitamin A, which is essential for healthy vision and immune function, and vitamin K, which can help keep your bones healthy.” “Vegetables are also high in heart-healthy fiber, which helps you feel full.” The recommended amount of veggies in a day for adults is 2½ to 3 cups. Nothing in a package When you commit to clean eating, make the perimeter of the grocery store your best friend. The perimeter is where you’ll find your fresh foods like fruits, vegetables, and meats. Anything on the shelves in the center of the store should be avoided. Of course there are exceptions to this rule, but generally speaking, if the food comes in a bag or box, it’s not clean.intro

Boost your metabolism!

Don’t forget protein, Diane Welland, registered dietitian and “clean eating” expert, told Cooking Light that most of us take in plenty of carbohydrates and fats in our diets. Unfortunately we often lack good sources of protein, especially at breakfast time. “Protein is an important muscle-builder, and it can also help curb your appetite,” explained Welland. “When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.”

Clean sources of protein that are good for breakfast include eggs, turkey bacon, nut butters, and quinoa. Tiffany McCauley recommends avoiding grocery store cuts of meat on The Gracious Pantry. “Eat meats that are whole and straight from the butcher,” she wrote. “Don’t buy pre-packaged meat products because you never know what’s in them.”

Ditch the sugar New York Times best-selling author and clean eating expert Tosca Reno suggests starting your clean eating journey by cutting the sugar. “Sugar and refined products cause damage deep within the cells,” she reminds us. “If your body spends all of its time trying to rid itself of the flood of sugar we feed it, how will it perform optimally?”

The clean eating lifestyle has room for some natural sources of sugar, but the focus is always on eating more fruits and vegetables. The American Heart Association recommends women limit their added sugar intake to no more than 24 grams per day. That is about 6 teaspoons, or 100 calories.

Can’t go without a little sweetener in your oatmeal or coffee? Go with naturally clean sources of sugar like maple syrup, honey, and stevia. These sweeteners are still sugar, though, so go easy on them.

Smaller, more frequent meals Clean eating usually involves smaller, more frequent meals instead of the traditional breakfast, lunch, and dinner. The argument is that having smaller meals every couple hours keeps our metabolisms buzzing away and prevents us from ever becoming too hungry. You know that moment at 4 p.m. when you realize you never ate lunch and are suddenly famished? Those are the times when you’re more likely to reach for a Snickers bar, because your body is screaming at you to raise your blood sugar fast. Make water your Best Friend, It’s safe to say that most of us could benefit from drinking more water.

Watch out for clever marketing, Everyone is talking about clean eating, That’s great if they truly clean up their ingredients. Unfortunately that often means marketers are getting creative with some misleading labels.Registered dietitian Jaclyn London, MS, RD, CDN told Good Housekeeping that she is concerned about people being misled into thinking they are eating healthier foods than they truly are. “The other frustrating thing about ‘clean eating’ is that the phrase misrepresents scientific evidence on food ingredients. More and more marketers refer to their food products as ‘clean’ or having ‘clean ingredient labels,'” she explained. “But if your product is 90% full of a trendy version of oil or sugar, it’s still not providing consumers with healthful, educated choices.” when it comes to clean eating, no one is perfect. “My advice is to take baby steps. Make little changes every day and don’t beat yourself up if you make mistakes. We all do,” she said. “Just realize that it’s what you do the majority of them time that counts.”