Wednesday, April 10, 2013

Sweet homemade body wrap.

Hello there,

Today I was thinking of three powerful ingredients I absolutely love. Mixing the three gives you a fabulous body wrap that will leave your skin glowing and well nourished.

In a clean empty container mix about 2-4 oz of coconut oil depending on the area that you are going to use it for (legs, entire body, etc), 1 tablespoon of honey, blend in some carrots until you get a pasty texture and ad ground cinnamon or cinnamon oil (although cinnamon oil might give a tingling sensation around the area) and mix it all together.

The coconut oil contains plenty of vitamin E to protect and hydrate your skin. Carrots contain beta-carotene, antioxidants and vitamin A that protects your skin against free radicals, the cinnamon might increase circulation and improve cell turnover rate, then finally the honey will also help hydrate your skin and it is also antibacterial and contains anti-oxidants preventing free radicals.

 Apply evenly on skin and let it on for about 20-30 minutes. Wash with lukewarm water or preferably cold water to close the pores and set those nutrients in place.

Voila! Enjoy your new radiant skin and repeat weekly or as needed.

Wednesday, September 26, 2012

Try to live by these mantras and see the shift in your life..

Regardless of what life puts in front of you, which I strongly believe that our soul attracts certain events from a yearning desire to grow and to be in line with our soulful purpose in this life.

Always be in a state of gratitude.
Be at peace internally and emanate it with your grace.
Believe in abundance and help others. the universe is soo abundant!!!
Be an ear for those who need your listening and a healer for those who need your touch.
Practice harmony starting with your home..
Bring your sunshine wherever you go.
Surround yourself with like minded people and share the bliss. Remember that positivity is contagious, the more positive like minded people that flock together the more of a powerful difference you can make together. Be the change you wish for the world.
Respect the temple that your body is, nourish it with good foods, exercise and healthy habits, and don't forget your spiritual health which is the pivot.
Always practice good morals and good ethics. Be a good and proud worker, entrepreneur, friend, lover. Always do your best at everything you do YES everything!!!
Be open to growth and try a new skill, remember that what we resist persists (basic law of attraction principle I heard a while back that stuck with me)
Be strong and know when to let the guard down.
Learn to forgive, because not doing so weakens you, while forgiving you liberates you.
The most important one, the one that generally we have a hard time with is to:

With love as always,

Lina Koutaich

Monday, September 17, 2012

Forgiveness for good health.

Sometimes we tend to hold grudges for things that have been done to us, or at least our perception or illusion of it of it at the given time (nobody really offends you unless you offend yourself), but true strength is forgiveness. When we hold any kind of emotion, we actually give in to the very thing that we are resisting. So in order to feel good inside and actually develop strength, it is through forgiveness. Anything else is weakening our energy to love and be at peace with our higher selves.

With love,


Friday, March 30, 2012

When people feel beautiful, they act in beautiful ways. We are and reflect what we feel inside.

Friday, March 23, 2012

Awesome! We've all been impatient with many things at somepoint.

Impatience is really a lack of trust, especially trust in your Higher Power. When you focus on the present, you will experience miracles -- yes, even in traffic. Written by an anonymous Buddhist nun.

Tuesday, January 10, 2012

Keep yourself focused while enjoying some of the pleasures life has to offer.

I think a lot of us have heard about dopamine. The neurotransmitter in the brain that takes charge or is essential for a normal nervous system. Well some studies have found that when our body produces low levels of this key body chemicals we may experience a decrease of attention, memory loss and problem solving tasks. Since dopamine is released naturally through the pleasure of eating or during sexual activities among others ;) Could you have thought of a better way to stay focused? So next time before that meeting or important deadline be sure to get a good night of "sleep" so snook up!

Friday, January 6, 2012

Please avoid starving at all costs!!!!

Hey guys!

This weekend was fabulous, I had a blast at work. I did a lot of outdoorsy activities in Saint Vincent Island of by the Caribbean. One little problem though....The little island was so small that food was outrageously expensive. We had to pay $30.00 for a Margarita pizza and so forth so I didn't eat as much as i needed. Basically, I went by without practicing what I preach. (We are only human after all, hehe) But I am paying the consequences for all the heavy partying and starvation now that I am back at home having a hard time controlling my appetite. The good news is that thankfully I am aware of what my body is doing and understand that I want to eat more, not necessarily because I am burning more calories but because my metabolism has shut down and is preparing for the fight or flight response in case I run out of food supplies again. We've probably heard before about the fight or flight response and I am now a living proof of that...I'll post pictures later this week...Thanks for stopping by my blog :D

Friday, December 16, 2011

High Speed Intervals of Cardiovascular training.


It's been a while again but I just wanted to share with you some of my recent experiences. I have been getting amazing results from High Speed Interval Cardiovascular Training. If you are not familiar with the term, its basically setting up intervals of for instance: 1 minute going at a very fast pace (Sprinting) whether it's running outside, cycling, elliptical, or running on the treadmill you just have 60 second intervals of very high speed I'd say 8.5 and then another 60 seconds at a lower speed 7.5, then combine it with inclines for a bit more challenge and then a brisk walk at 4.0 for 60 seconds to bring your heart rate back to resting hear rate. Find a way to create intervals in a way that suits you, as not everyone will have the same capacity at a given time but as a rule of thumb, one to two minute intervals. Make resting intervals longer.

 In my opinion, it is actually easier because when you constantly change it up you don't get bored and it keeps the workout interesting while at the same time you are burning almost twice the calories as if you where just running a few miles at the same pace. Think of it as the fuel for your car. If you constantly change your speed you burn more gas...

Same way with our bodies. One thing to remember though, If you feel your workout is too easy it probably is. So step it up and challenge yourself. All the athletes and fit people you see out there work really hard to get to where they are. The key to success in fitness is to constantly challenge your body and find something new every day. If there is something you don't thing you are good at, give it a second thought and try it. Chances are you are probably going to be excellent at it. Keep in mind that it takes time, discipline and perseverance to get that body and health of your dreams.

Saturday, August 6, 2011

Stop Obsessing about a size 0 or 2 !

Most of my life I have been pretty happy with who I am, but you know we are all human beings and from time to time I like challenges. I like to prove to myself that the choices I make are truly choices and not just acceptability that I can't be a particular way. So for I while I tried to lose weight. From a healthy weight that was adequate to my height I started obsessing with being a size 2. I tried and tried finally I came down to a size 2 which was a huge change from my usual size 6. Guess what? life started to be less interesting, I started feeling depressed, deprived, and unhealthy. So just think of it as your own happy weight. Everyone has certain range that just feels right. Forget about what everybody else thinks should be. Sexiness is not about being super slender is about character. I am not necessarily saying that if you are obviously overweight and you know it, you are going to feel sexy, but when you have realistic expectations and are honest with yourself you know exactly that sexy is back ;)

Have a great weekend!

Wednesday, February 2, 2011

Some facts about vegetarianism and non-vegetarianism.

As some of you may already know, our bodies depend on protein from the foods we eat in order to maintain and repair bones, organs and muscle tissue. Studies have found that there are about 22 kinds of amino acids, but our body can only produce 13 of them without putting much thought to it. However, our bodies cannot make the other 9 essential amino acids. For my vegan friends vegetables lack most of the 9 essential amino acids which are otherwise found in animal protein. It doesn't mean it is impossible to eat a healthy diet through vegetarianism, it is still possible to get all the essential amino acids solely from vegetables with extreme and careful planning. Our bodies only need approximately 0.5 grams of protein for every Kg of body weight. for instance I weigh 52 Kg I need about 52 to 60 grams of protein per day. Which is not really that difficult for a person that can include some dairy products into their diets or meat products, but if you are a vegan the challenge may be a bit greater to find those other 9 essential amino acids not produced by our bodies and mostly found in animal products.

Wednesday, December 2, 2009

Carbohydrates will be your new best friend...


For the a few years there has been this controversy about carbohydrates and whether they are good or bad for us. Recent studies have found that our brain utilize 100% of it's energy source from carbohydrates, therefore if we reduce our intake of carbs (aside from the fact that they are delicious... I'm going to be a little bias but What would life be without carbs) We will have a decreased brain function. It will affect our memory functions and possibly some other brain function. The key is picking the appropriate sources of carbs. We find a large amount of carbohydrates in fruits, grains and vegetables. So load up on carbs to keep your memory at it's peak.

Saturday, November 28, 2009

Stretch, Stretch, Stretch!!!!

Hey there,

I just wanted to talk about stretching before you begin your routine. It is extremely important that you stretch before you start your routine but most importantly it is necessary that you warm up your muscles with a light jog, or brisk walk for at least 5 to 10 minutes before attempting to stretch....You may be asking Why??? Well as simply as Cold muscles don't stretch! And why is stretching important? Well because aside from increasing flexibility it lowers your chances of getting injured during a workout. It also helps reduce stiffness...Besides who doesn't enjoy a really good stretch it just feels so good. Remember to make it a regular practice. At least three times a week for 10 minutes and use all muscle groups.

Wednesday, August 12, 2009

To all my whiners

Who would have thought that indulging in red wine may actually help fight fat?

I recently read an article on the nutrition journal about wine and how it may fight off fat storage. Apparently on a recent Brazilian study they found that red wine consumption increases estrogen production in fat cells, that activate fat breakdown into energy, supresses appetite and reduces storage of adipose tissue.
( Nutrition Journal, 25: 699-705,2009)

So next time you head out for those weekly Margaritas and Mojitos rewind and instead order a glass of red wine :)


Sunday, June 7, 2009

Have I talked about food portions?

Hey guys,

Today I am going to talk about food portions. First we should know that we have to be very selective with our food and that's the key, but another thing that can help you while you are traveling or on the road is food portion. Yes! even if the stuff you are eating isn't the healthiest in the world, every little bit of effort counts. I am not telling you to go ahead and eat unhealthy stuff at reasonable portions all the time, but if it is a must because you don't have enough healthy choices, you can definitely get away with eating much less than you would normally. The reason behind this is that essentially junk food is calorie dense. It packs to many calories in a single piece. Another important tip eat slower. It will help your digestive system process your food better and it will give you enough time for your satiety hormones to send signals to your brain that you are in fact full.

Thanks for reading my blog!

Lina K

Monday, April 27, 2009

Limit the amount of harsh chemicals you put in skin.

Hey there,

I just wanted to point out at the huge difference it makes to use natural jojoba, coconut oil and just plain vitamin E to improve the appearance and texture of your skin compared to those harsh chemicals most lotions have. Especially the ones commonly sold at some drugstores. Ingredients such as Padimate-O and Parsol are chemicals that have the potential to damage our DNA. In addition most of them are petroleum based.
To find out more interesting information please visit

Hope the tips help this summer :)

Sunday, April 26, 2009

Are you sore from your last workout?

Hey guys!

Some of you may know, some others may not but anyways I just wanted to point out the fact that even if you feel MILDLY sore after a workout you can and should go for a jog, a bike ride, or a brisk walk. The reason why you should do it is because according to Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University-Purdue University at Indianapolis. In less severe instances, an "active rest" involving light aerobic activity and stretching, and even light lifting, can help alleviate some of the soreness. "Light activity stimulates bloodflow through the muscles, which removes waste products to help in the repair process," says David Docherty, Ph.D., a professor of exercise science at the University of Victoria in Canada.

The real expert says: If you're not sore to the touch and you have your full range of motion, go to the gym. Start with 10 minutes of cycling, then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that's no heavier than 30 percent of your one-rep maximum, says Docherty.

So loosen up and no excuses to go on a walk. :)

Friday, April 24, 2009

The truth about trans fats.

Hey guys!

I just read something that really freaked me out. Did you know that the FDA requires food to list Trans fats only it there is 0.49 grams or more? Otherwise food makers can get away with saying that their products are 0 trans fat even if it's 0.49 gr. trans fat.
I know you may be thinking: "Well it's only 0.49 gr. or less, I won't die from that". Well the RDA (recommended daily allowance is 0 gr per day in the worst case scenario 2 grams is about the maximum one can eat in a day. Now if you eat at least three meals that supposedly contain no trans fat but each one contains at least 0.40 gr you will me consuming more than your RDA without even noticing. So from now on even if it says 0 trans fat make sure you read the ingredients label and if it contains ANY FORM of hydrogenated oils pass on the item. Remember trans fats are the worse of them all because it is enhanced in a lab to insure better taste, however your body doesn't brake those fats to provide you energy, it stores them for ever in your adipose tissues!

Monday, April 20, 2009

Sleep has a huge influence in your energy levels

I think there is one more thing about sleeping that I would like to add. Even if you get 8 hours of sleep per day, but go to bed or get up at a different time it can affect your energy levels.In my case, because of the nature of the airline industry I usually get up at different times, in different time zones and even though I always try to get 8 hrs just the fact that it is not always from 9:00 pm until 5:00 am, I feel restless and tired during my work days. Somedays I go to bed at 9:00 pm EST other days I go to bed at 12:00 AM EST then when I return home I usually go to bed at midnight Pacific time. When I have time off which is usually at least twelve to sixteen consecutive days at times, and I follow a routine like going to bed aroung midnight getting up at 8 am, having breakfast right away and hitting the gym aroung 9:00 am. My day goes much better, and I am less forgetful and more energetic throughout the day.

Saturday, April 11, 2009

If you love to eat more than you should!

Hey guys!

It's been quite a few days since the last time I added a post. Anyways I want to talk about getting used to eating what your body needs to perform efficiently. Not whatever you want to eat nor necessarily being undernourished but instead nourished in a balanced fashion. on September of 2007 I went on a trip to Kona Hawaii, weeks before the trip I was really excited about getting photos with a beautiful Hawaiian tan and a nice looking body. When I got back from the trip and was looking at all my photos, when suddenly I saw myself in a way that I had never imagined. Me who normally used to weigh between 118-125 lbs in the past had that svelte image of myself that never thought I would looked horrendous in a swimsuit. That was a turning point. a couple days later I weighed myself and I was 148 lbs still a healthy weight for my height but acknowledging the fact that I am only 23 years old and that women gain a lot of weight as we age, I knew that if I didn't put a step forward at that time later would be much harder because the pounds would keep adding up. I started changing all my eating patterns. Since I started my relationship with my current partner, we have done tons of things together and we both love to eat out. Panera Bread, Cheese Cake Factory, Olive Garden, you name it.But the first thing that comes into most people's minds is:
"I should eat it all because we are paying a lot for it" in some cases or "it's really good I should eat it all". But if you go back in time when you were a kid and mom tried telling you a million times that you needed to finish your meal and you probably couldn't finish it because she served way too much... You know why? because eating extra is something we have learned throughout the years, through the multiple advertisements we are bombarded every day and the convenience of eating out. When we were younger we didn't know these thing worked. We didn't know how much eating out costs, or that we should continue eating until we explode because the food is so good. Take for instance a baby, they drink the milk from the babe bottle until they are full. They don't keep eating just in case tomorrow mom won't feed him/her.
Well the good news is that habits are reversible and you can change the way you eat now! The process takes approximately 21 days to get used to eating less. And because your stomach is also a muscle, it will adapt to your new habits eventually and you will eat what you need, not every single piece of food on your plate. In my case, By January of 2008 I had lost the extra baggage
(approximately 20 lbs) with little to no effort, no personal trainer, no intense workout, as a matter of fact I wasn't even working out that much at the time. Maybe once every two weeks if that counts. Just reducing the size and quality of my meals.

There are no magic pills for weight loss but with discipline the achievements are endless.

I hope this quick example of real life motivates you and moves you towards your healthy goal.



Thursday, April 9, 2009

About the organic fad.

Hey there!

Today I want to talk about the organic fad that has been booking for the past few years or so. For the most part I believe that most of the so acclaimed Organic, Natural, chemical free, etc is just a marketing strategy to get you(the consumer)to buy certain products. I believe this in particular because there is no way something can be 100% chemical free since even human beings are composed of multiple chemicals. Everything around us is a form of chemical. So how could there be certain beauty products than claim to be %100 chemical free?. Also the fact that some products claim to be organic doesn't necessarily mean they really are. If you do a little reading you will find out that it doesn't necessarily mean organic because a federal court ruling about three years ago I believe 2005, a federal court ruled to severely limit the use of synthetic substances in organic food. Some of the court ruling prohibited in all, among them ascorbic acid, a form of vitamin C; pectin; and hydrogen peroxide. It also banned dairy herds in the process of becoming organic from being fed feed that was partially non-organic. So if you really want to be sure about what you are getting I have a couple suggestions to you:
Skip prepackaged food when possible(since most of the prepackaged stuff contains a lot of preservatives and synthetic ingredients)
If you can't help it but have to eat processed food ALWAYS read the labels before you eat and look for the ingredients.

Here is a list of the most commonly harmful ingredients found in most prepackaged or processed food:
Partially Hydrogenated oil, soybean oil, cassein, butter fat, butter, butter oil, calcium caseinate, lactalbumin, whey from the dairy's category.
From the different names for sugar, stay away from corn syrup, high fructose corn syrup, sorbitol, maltose, fructose, glucose, dextrose, maltodextrin.

Definetely stay AWAY from partially or fully hydrogenated oils.

Please remember it is important that you get the right nutrients such as Fats, Carbohydrates and protein but the right kinds not the ones that are 10 for $1 at the supermarket in the center aisle. The more you learn the easier it will become for you to choose the right food.

I hope you enjoyed today's post and feel free to leave your comments as they promote improvement to my blog.

Tuesday, January 27, 2009

I haven't really had time to post new info.

I'll be back on Friday with more super good info...

Have fun guys!

Wednesday, January 21, 2009

uh! HFCS the evil guy!

Everyday most of us try to live as healthy as possible by watching our calorie intake, eating several servings of veggies throughout the day cutting out fat, or carbohydrates, etc. What most of us don't even realize is that this highly dangerous and fattening ingredient is present in MOST food we eat now a days. This includes white bread, "natural juices" , even the so acclaimed hearty whole wheat or whole grain and multi grain breads, specially sodas and pretty much the majority of food we consume is loaded with this unhealthy component that our bodies don't even know how to process called High Fructose Corn Syrup. This ingredient is highly dangerous because first and for most is synthetic sugar and second, it is absorbed more quickly than sugar. It enters your bloodstream in a different way than glucose does. Without any help from insulin. It is also known to raise your cholesterol levels and slow your metabolism which in turn means weight gain. So next time you are thinking about popping a soda or buying some supposedly healthy food, think about it more than a couple times and always read the labels....

Monday, January 19, 2009

Did you know that you may be wasting your time at the gym?

Sometimes we spend over thirty minutes running on a treadmill, then add 10 more minutes in the cross trainer, then you are completely exhausted and need to leave the gym because you feel you are done with your workout. The truth is that if you don't know your target heart rate and you are exceeding your maximum heart rate during a tough cardiovascular session you may be either wasting your time because if you go bellow your target heart rate you won't burn enough calories and if you go above and beyond your your maximum heart rate you may be burning muscle instead of fat. So in order to have a productive workout where you burn a good amount of calories and get rid of fat not lean muscle you need to find out what your target heart rate is. I visited this website and found the Target Heart Rate calculator to be easy to use the and free of annoying advertisement

Remember to post your questions!

Have a fun workout :)

Sunday, January 18, 2009

Hey everyone!

Talking about getting my life in shape...Working out really helps tremendously reducing anxiety and making one feel useful. It's like once I get to the gym I feel everything is possible. It also makes me feel powerful, intelligent and successful. In the other hand when I dread and don't go I develop this feeling of guilt within my own self and start thinking negatively. So working out is not only a great way to shed some pounds but also an excellent method to get in touch with your inner self. That inner voice that is constantly there to guide you. In addition working out means bye bye blues so it's also a important ingredient to living happy and not depressed. I am looking forward to cheer you up so please...Do not hesitate to post any questions you may have. Talk to you guys later.
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