Plan to Stay Fit While You Travel

Exercise and movement


If I were queen for a day, I would rule that everything I am stating in this blog would be common sense for 100% of our population.  Only 20% of Americans get the exercise and movement they need; and this 20% includes people who walk. Often, with my students, when we are designing a customized exercise plan, I count walking as an activity, not a workout. This is because walking does not build muscle or real cardiovascular endurance. Efforts to educate Americans on the importance of exercise have been a colossal failure. Being fit contributes to longevity, and by longevity, I mean quality longevity. My personal desire is to live very long, go swimming in the ocean, have great sex, and die overnight in my sleep. A relative of mine recently took 5 years to die and it was a miserable, horrible and rather expensive death. I want my death be cheap and quick!

Being fit is vital for prevention of cardiovascular disease and preventing Type 2 Diabetes. The more muscle mass you have, the better your body can process sugar and insulin. Do you have a great routine in your daily life? Do you have workout buddies and classes you enjoy attending. Are you busy and therefore, in lieu of classes and a gym, have you designed quick, explosive workouts you can do in very little time? Do you have a plan for when you travel?

When I travel, I do not have my weights, I do not have a class, I do not have a gym and often I am in an airport or away from the conveniences of home and workout friends. What do I do? I have created a repertoire of workouts I can do without any equipment. All I need is a time piece and sometimes only a small space. Recently I traveled to the Alps in Europe. I saw a slight hill that was safe to run. I sprinted up and walked down as a recovery for 17 minutes. If I can find a steep hill, I will do this for 8 minutes. And, I absolutely max out on my lungs and strength.

To learn more about how to create a customized plan to stay fit for life, enroll in one of our classes or meet with your personal trainer.

# fitness # health # preventing type 2 diabetes #disease prevention

Yoga on the beach

IMG 3667 - Yoga on the beach


There are many components of fitness. Stamina involves aerobic activities, strength involves being able to lift heavy weights and flexibility involves stretching and range of motion. I am a NC registered Amateur Adult Soccer player. I play on two teams in the Spring and Fall. One of the most important components for my soccer game is my flexibility. I have been injury free for years while playing this competitive sport. I attribute this to the Yoga I practice, and also the warm-ups done before a game. Our bodies tend to get tight during a sedentary day of work. Stretching is the antidote for me.

Negative Ions Create Positive Vibes: Join me for Beach Yoga.
We will “Shine On” with Shannon Miller – Thursday evenings @ 6:30pm during July & August.
Beginning July 5th @ Sellers St. public access. Oak Island 
$10 per class -All proceeds going directly to Lower Cape Fear Hospice.
No previous experience required. Do what you can.
Please bring along a large blanket or towel (yoga mats are not recommended), sunglasses, a hat, water, a chair, whatever you will need to take the best care of yourself.
Find your Bliss at the Beach.

Sylvia Rodriguez states “Atoms are always positively or negatively charged. When we are in a space (such offices, cities, houses) that contains a high amount of positively charged ions in comparison to the negatively charged ions, we tend to feel tired, stressed and generally down. It has been proven that a high level of negatively charged ions is extremely effective and beneficial for our health and well being. People pay large amounts of money for air purifying machines which negatively charge ions. But the beach is known to be high in negative ions and even more amazing – nature does it for you. The beach provides you with an abundant amount of complimentary negatively charged ions.”

How do you Reverse Type 2 Diabetes?

IMG 3599 - How do you Reverse Type 2 Diabetes?

How do you Reverse Type 2 Diabetes?  You heal with a customized eating plan and no deprivation. Deprivation does not work. Replacements are fun to find and sugar must be replaced. Sugar kills. My simplified explanation of how sugar kills is that when you have two much sugar in your blood, your body panics. It panics because too much sugar in the blood causes brain damage. So the body starts to produce insulin to help bring the sugar down. This works in a normal, healthy person. However, in a diabetic person, this system malfunctions. I call it the rusty locks. Each of your cells needs sugar for energy and needs the waste removed from the cells. When the locks are rusty, the glucose (sugar) does not enter the cell and the waste does not leave. So, when a diabetic eats sugar, the consequence is that very high levels of sugar and insulin are running around the body acting as a corrosive agent. This destroys kidneys, eyes, feet, skin, etc. It is death. 25% of people, who are diabetic, do not even know it. They are just sick and tired all the time. The damage of this disease is often permanent. 80% of people who get foot amputations have known that they are diabetic, but have chosen to be in denial about it. They are surprised when they lose their feet. What can be done? The answer is in a customized, individualized food and health plan aimed at reversing this disease.

We offer one-on-one classes that work with each person with perfect customization. Everyone is different and everyone needs and likes different foods. A “one size fits all” food plan is ludicrous. The food pyramid is ludicrous. An exercise plan that is not customized will not work in the long run.  Make it your priority to claim your healing today.

#reversing type 2 diabetes # cancer #organicfarms  #organic eating # bloodsugarcontrol #lowglycemic foods

Better than Fried Chicken & Sweet, Rich Sauce

Fried Chicken - Better than Fried Chicken & Sweet, Rich Sauce


Better than fried chicken & Sweet, Rich Sauce

This is a versatile marinating sauce. It is sweet, rich and very flavorful. Preparation time: 10 minutes.

1/3 cup good quality organic maple syrup

2 tbsp grape seed oil

1 tbsp ground garlic (I buy a jar of it when I do not have time to peel cloves)

½ cup chickpea miso paste

2 tbsp brown rice vinegar or Braggs apple cider vinegar

1 tbsp sesame seeds

½ tsp Chinese Five Spice powder

Combine these ingredients in a saucepan and heat for 3-4 minutes until it forms aFried Chicken 300x189 - Better than Fried Chicken & Sweet, Rich Sauce

sticky consistency.

Marinate chicken overnight in this sauce after cutting it into small pieces. Cut out some parchment paper, crumple it, wet it, and lay on top of chicken. Keep it on until the chicken is done. Bake at 500 degrees for 20-30 minutes. Chicken is done when it reaches 185 degrees.

Chocolate Mousse

Chocolate Mousse e1526989724725 - Chocolate Mousse


Beatrice’s Chocolate Mousse

2 ripe avocados
2 ripe bananas
½ cup organic, raw cocoa powder
1-2 Tbsp of Lakanto or maple syrup (optional)
½ cup coconut milk
½ tsp vanilla extract
Cinnamon and sea salt (optional)
Scrape some hard chocolate or use cacao nibs as garnish
Blend in a high speed blender and enjoy this comfort food!!

Nutritional Information

Servings 4 Calories per serving 233

Nutrition Facts
Servings 4.0Chocolate Mousse - Chocolate Mousse
Amount Per Serving
calories 233
% Daily Value *
Total Fat 13 g 21 %
Saturated Fat 3 g 14 %
Monounsaturated Fat 8 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 19 mg 1 %
Potassium 786 mg 22 %
Total Carbohydrate 30 g 10 %

Sample of the Book

natural health - Sample of the Book

The use of this book is not intended as a substitute for professional medical advice. Before making any decisions regarding your health, please consult a physician or other qualified practitioner.

Here in a sample of Body Wisdom: Natural Health in You

IF YOU ANSWER “yes” to any of the following questions, then Body Wisdom-Natural Health in You ™ is for you.

·         Are you low on energy or not feeling well?

·         Have you recently been diagnosed with a serious illness?

·         Are you wondering what to do now?

·         Have you recently lost a good friend or relative to illness which made you think, “That could easily have been

·         Do you believe that nature can provide answers to a healthier body?

·         Do you believe that your body can be healed by what is in nature better than by factory produced chemicals?

·         Are you looking at your parents and wondering if your health is predestined to follow their tracks?

IF YOU ANSWER “yes” to any of the following questions, then Body Wisdom-Natural Health in You ™ is for you.natural health - Sample of the Book

This book is based on the premise that our bodies absorb too many man-made toxins. This cannot be stopped entirely; however, it can be minimized through awareness and with an effective plan. Genetics load the gun, but lifestyle is what pulls the trigger.

Through personal research and the guidance of healthcare professionals who advised me with my own health, I wrote a plan which I incorporated into my lifestyle. This book grew out of my plan. I leaned heavily on the input of my integrative doctor, primary medical doctor and chiropractor. Throughout this journey, I learned that I am my own best “doctor” when I am making lifestyle choices concerning nutrition, exercise, hydration, and rest. It is time for us all to ask the right questions. Taking medicine to treat a symptom will not stop the cause of a disease. Today is the day for each of us to take responsibility for how we think, for what we eat and our personal habits.

I am very grateful for modern medicine, for excellent emergency care and powerful medical help but, as a nation, are we doing enough to ward off preventable diseases? Millions of Americans each year are diagnosed with a dangerous disease. One out of every four Americans will be diagnosed with cancer! One out of every eight women in America will be diagnosed with breast cancer. One out of every 21 women in India will be diagnosed with breast cancer. Why the difference in statistics? Some believe this is in part due to a longer breast feeding custom or more herbs and turmeric in the diet. In some places in Africa, breast cancer does not even exist.

No one has the answers for everyone. It is a challenge to consider the process in this program to help you find the detox plan you need, but it is a challenge you should seriously consider. Allow this plan to fit into a larger picture as you find the right doctor, nutritionalist, a registered dietician and/or support team.

There are so many diets, and the contradictory information can get confusing. You can learn about fad diets, high protein diets, raw diets, food combination diets, juicing diets, etc. This book is not about recommending a diet. You must discover how and what you want and need to eat. Then allow yourself to wrestle with your demons and modify your food habits with the help of this program. Have fun and create beautiful, colorful foods for yourself every day. When hearing conflicting information, just remember that your body’s needs are unique. Some people need only raw vegetables, some digest them better when they are cooked. I cook them because I know that the flavonoids, or antioxidants, are usually not destroyed by cooking.
I do modified fasts now and then, where I eat just the basics of lots of vegetables, berries and meat. These fasts last three weeks. Then I add back other foods and see how I feel.

The goals of this book are to:

·         Assist in re-organization of your kitchen

·         Foster the development of a healthy attitude

·         Modify your behavior to achieve your goals

·         Help brainstorm dietary needs and identify suitable meal replacements

·         Provide easy, tasty recipes to get you started

Chapter 1: Detoxify Your Kitchen

The ultimate goal is healthy body equilibrium. An illness needs sugar and toxins to survive, so the solution is to not open the door to illness. Chronic consumption of refined sugar, such as those in soft drinks and many of the pre-made sugar treats found in the public domain, provide the groundwork for disease. High fructose corn syrup is even more dangerous. Changing what you eat is the key here. The average American adult eats about twenty-two teaspoons of sugar a day; many of these sugars are hidden in the small print on food labels. Read the labels carefully to see what you are eating.

According to Balfor Sartor, MD. (Director of the Multidisciplinary Center for Inflammatory Bowel Disease (IBD) Research and Therapy and Co-Director of the Center for Gastrointestinal Biology and Disease at the University of North Carolina), and other medical authorities, a high fiber diet promotes intestinal health. With vegetables, the more you eat, the better it is for your health and your gut, although there are some exceptions, most notably potatoes.


Remove toxins from your kitchen, and focus on keeping your digestive track healthy. How will you know what to throw out? You have to use all tools available to you to discover what you need to eat and what you need to avoid. You might already know this on the basis of your experience. What helped me was to toss out anything with white refined sugar, soy, flour, gluten, corn, and most dairy. Yogurt and goat’s milk may be exceptions. Your list may be similar or different. Eliminate anything with words you cannot pronounce, artificial food colors, plus meats with antibiotics and hormones. I trashed eight bags of food because I didn’t dare give all that “non-food” to anyone. Clearly, sugar is harmful, but some corn, soy and flours are often toxic because of the way these foods are grown. Usually, they are genetically modified organisms (GMO) to grow bigger and faster or to carry a built-in insecticide; nutritionally, they are a burden to your body. All the chemicals used to keep the insects out are not good for you either. This information is current as of the time that I wrote it, but new information surfaces daily.

Dairy is often questionable and debated. Much dairy is produced from cows grown with added hormones and antibiotics and loaded with preservatives. Many people are allergic to dairy, and some people are milk intolerant. I can tolerate goat’s yogurt, so after I eliminated my old dairy products, I replaced them with yogurt made from goat’s milk. You will need to research whether dairy is good for you and learn if it is available in your area.
There is some information that suggests that cow’s milk is naturally designed for calves – not humans, and this would be true of goat’s milk as well; however, when consuming dairy products it would be wise to consider how you feel after you eat them. Organic almond milk and organic coconut milk are wonderful substitutes. They are available unsweetened and in a variety of flavors such as chocolate, plain and vanilla.
If you do not want to do one clean sweep of your kitchen, you can slowly use up the last of your sugar and then replace it with honey, maple syrup, etc. Or, you could use the sugar as a facial scrub until it is gone (see recipe).


Learn what to keep in your kitchen. The goal is to eat so deliciously that you will not miss anything you have removed from your diet. You will want to do a little research on your condition — to discover what nature has provided to help you heal. If you are healing high cholesterol, your diet could include almonds, olive oil, pumpkin seeds and green tea. If you are healing inflammation due to an athletic injury, you might consider turmeric, cherries, goji berries, cucumbers, ginger, pineapple, and cilantro. If you are healing cancer, foods to include are cruciferous vegetables, dark chocolate–see my sugar free, toxic free, dairy free recipe on page 130, non-hormone-treated meats, fruits, seeds, grains, and nuts. If you want to sleep better, goji berries release melatonin and are great to eat at night. I like them dried because they start out crunchy and then get chewy. Other foods that are great at night are walnuts, tart cherry juice (or tart cherries), tomatoes, fennel and mustard seeds, almonds (soak in water to help with digestion), and raspberries.

With this plan, the key is to have plenty of healthy food in your house or readily available. If possible, get an extra refrigerator or freezer. If you live in a country where a refrigerator in your home is not possible, make sure your daily food source and pantry are mostly organic. If you really cannot find organic vegetables, buy conventional vegetables and wash them with 3% food grade hydrogen peroxide. Read The One Minute Cure by Madison Cavanaugh. The following list is a suggestion and if any of these items are not available in your area, just create your own list for what makes sense for you. Also, eating seasonal foods makes sense as well. I try to eat summer fruit in the summer, winter fruit in the winter, etc. I store all my dry foods in mason jars– not in plastic.





Is your lifestyle toxin-free?  Free of harmful chemicals?  Beatrice Hair’s book Body Wisdom: Natural Health in You will help you to have a much healthier body. You will change what is in your kitchen, develop a healthier attitude toward food, and form new eating habits.  You will even create personalized recipes for healthy, delicious meals.

This book is based on the assumption that our bodies absorb man-made toxin, toxins that profit the food industry at the expense of our health.  Genetics load the gun, but a faulty lifestyle triggers illnesses.

Healthy body equilibrium is the ultimate goal.  It’s important to keep your digestive track healthy.  This book tells you what foods and ingredients you may need to toss out of your kitchen.  Many illnesses thrive on sugar and toxins.

If you eat tasty foods, you are not likely to miss what you formerly consumed.  Body Wisdom offers delectable ideas for reducing high cholesterol or for healing from cancer.  Food can be a delicious medicine!  The book has beautiful full-color pictures throughout.beatrice - NEW BOOK BY AWARD-WINNING EDUCATOR BEATRICE HAIR

Modern medicine is required for emergency care, but we are not doing enough to prevent diseases.  One out of every four Americans will be diagnosed with cancer.  And yet, we pour the toxins into our bodies.  The average American adult consumes about 22 teaspoons of sugar a day; many toxins are hidden in processed foods. The average woman exposes herself to approximately 400 chemicals daily with make-up, lotion, and cleansers.

Negative emotions such as fear, anxiety, and worry are also harmful to your body.  So monitoring and altering your mental attitude are a crucial part of staying healthy.

Body Wisdom will help you create your own behavior modification plan.  The book contains a tool that Beatrice Hair has successfully utilized more than 6,000 times at her tutoring academy. She owns the trademark to this tool.

If you make yourself accountable, you will stay with the program.  It took many years to get where you are now, and it will take time to arrive at your new destination.  Life is a learning journey.  You need not be an A+ student to succeed.  Even changing one bad habit is a great accomplishment.  If you learn from your failures, they can become a part of your success.

Beatrice Hair dedicates her life to helping people achieve breakthroughs in health and education.  Her new book Body Wisdom Natural Health in You is available on,, iTunes, Simply Good Natural Foods, Maia’s Fashions, and the Salisbury Tutoring Academy. Kindle books are also  available on Virtual classes are offered through the Salisbury Tutoring Academy- . More information is available on

In Winston-Salem the book is available at Robinhood Integrative on Robinhood Rd—across the street from the fresh market. The book is also available on Amazon in Germany at

Beatrice Hair also enjoys speaking to large groups about Body Wisdom Natural Health in You.