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    April 2012
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Green Day 2010, Local Eco-Awesomeness

Brentwood’s First Annual Green Day Festival will be held this Sunday, August 22nd.  It will be a wonderful display of local eco-preneurs mingling with their communities and promoting global wellness.

In addition to Stuttio’s consultation booth, Adamo will be sitting on a panel of sustainable thinkers to ponder over the green strategies and environmental issues of today.  We’re hoping for a lively and fruitful discussion, touching on the key issues affecting all of us both locally and globally.  Some of the other panelists are Daniel Cook of YogaEarth, Kim Barnouin of Healthy Bitch Daily and co-author of Skinny Bitch/Skinny Bastard, Teresa Grow of Madison and Grow wallcoverings, and representatives from both Permacity Solar and Cisco Home Furnishings.

Clara Kim of Stuttio Workshop will also be out and about, using her extensive retail background and eco-retail design initiatives, to strut her stuff in the Eco-Fashion show put on by Curate Couture, showcasing some of the hottest trends is eco-couture.  Can’t wait to see her rock the runway!

Glowbe welcomes everyone to come out and join in the fun of this fantastic event put on by Green Tangerine.  See you on Sunday.

The great event catalog Venturalux recommend you to check


Getting started on a Fitness and Nutrition program is never easy, but the reality is that sticking to it is even more difficult?   Many people just stop when they get bored or results come too slowly — but it doesn’t need to be that way.  STAY MOTIVATED!  Here’s how….



Start with simple goals, build from those, and then progress to longer range goals. Most importantly, make your goals realistic and achievable. While ambitious goals are good, in order to avoid frustration, be sure to break them up into smaller, more tangible goals.   So make a list and don’t stop until everything is checked off, and then make a new list.


Find activities that you enjoy, then vary the routine to keep it fresh. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Go for walks in different towns or neighborhoods.  Don’t be afraid to check out something new.  Remember, exercise and nutrition doesn’t have to be painful — and you’re more likely to stick with it if you’re having fun.



If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts and don’t miss a meeting. You can also slip in physical activity throughout the day….just be creative! Take a walk at lunch. Take the stairs.  Bike to work. Do simple exercises while you watch TV at night.  Remember, any and all physical activity is good no matter how intense or how long.  So just do it.


Are you hoping to lose weight? Boost your energy? Sleep better? Manage headaches or lower blood pressure? Put it down on paper! Seeing the benefits of your hard work on paper may help you stay motivated. Food and exercise diaries may also be beneficial. Recording your efforts can help you work toward your goals — and remind you that you’re moving forward.


You’re not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Organize a group of neighbors to take fitness classes.  Be the instigator….your friends will thank you.


After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.


If you’re too busy to work out or simply don’t feel up to it, take some time off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.

Remember, nutrition and fitness go hand in hand, so maintaining enthusiasm for both is important.  Hopefully these tips will help get you moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity and good nutrition is for life.

Review these tips whenever you feel your motivation sliding.

7 Keys to an Awesome Day….Every Day!

Everyone’s had that “perfect day” before, or at least damn near close, so how can we capture that and make it happen every day?  Obviously everyone’s answer will be unique to themselves, but after a lot of thought, I think I’ve captured what it would take to get me there.  So use this as a start, rev up your energy and enthusiasm to make your own list, and make every day the best day of your life!

REST.  Get it often and get it well.  If I get an awesome night’s sleep then you had bet that the next day I’m fueled for success.  So if you’re planning for the perfect day, you had better start your preparation the night before.

ATTITUDE.  Employ perpetual optimism in every aspect of life.  Share that optimism with everyone whom crosses your path.  Ask questions, lots of questions, and relish in finding solutions.  Always focus on what works and waste no time on what doesn’t.  Have FUN!

NOURISHMENT.  Your diet should be just like your life, wholesome and diverse.  Fruits, veggies, whole grains, lean protein, and healthy fats are what my body craves, what makes my body happy, and what makes me feel at my best.  Whole foods are what our bodies deserve.

FITNESS.  There’s no way around it, if we want our body to perform at the highest level then we have to prepare it to be the best.  Regular fitness optimizes all aspects of life: mind, body, and spirit.  So get out and sweat.

NUTRITION.  If you want to live a healthy and full life there is no getting around it, we need assistance in acheiving our bodies potential.  Utilizing supplements to supply the micro and macro-nutrients to my body on a daily basis  provides the energy and nourishment to accomplish great things and feel great. 

PERSONAL ACTIVITIES.  Do something you love to do for you.  From biking or painting to learning a new language, it is important to constantly enhance your personal growth.  Developing new skills, nurturing friendships, and triggering emotions keep us alive.

CHILL TIME.  Whether its 5 minutes or 2 hours, take what you can get and lose yourself in it.  Meditation is an excellent tool, but simply breathing, reading, exploring ideas, or taking time with loved ones will rejuvenate your inner being.

There you have it.  Now I’m off to bed to get the sleep I need so that tomorrow can be an AWESOME DAY.


Why do we need to eat so often?
The biggest advantage to eating frequent meals, every two or three hours, is you don’t get ravenous and then over eat for your next meal blowing your caloric requirement out of balance and storing those extra calories as fat.
You already have a daily caloric requirement. If you plan your meals  thoughtfully and are determined to stick with them, over eating is not an option for you. Secondly, eating more frequently stabilizes your blood sugars eliminating the “ups and downs” in your energy level.
Add some of your daily protein  with each small meal and consume these throughout the day. This has proven to be better for preserving muscle mass when simultaneously attempting to lose fat weight.

When you eat small meals  you stimulate your metabolism which burns more calories. Sounds good, right?
Eating this way also allows your body to make more efficient use of the nutrients you are putting in it rather than trying to deal with a whole bunch of nutrients all at once. …. just thing of that post Thanksgiving feeling!
The process of digestion actually burns calories, with protein (the building block of muscles – found in foods such as meat, eggs, soy, beans, dairy, etc.) requiring the greatest amount of energy to digest.  Proteins and fats take more time  to digest (2 hours or more!) than carbohydrates which are broken down and used very quickly.
The truth is, by eating smaller, more frequent meals, your body will become a fat-burning machine!  And who doesn’t like a fat-burning machine?

Eco-Healthy Entertaining

In the spirit of Earth Day this week [April 22, 2010], its time to throw a healthy and eco-friendly bash.  Here’s how to do it:

A ccording to the Clean Air Council, every day 43,000 tons of food are thrown out in the United States, and each year Americans toss out enough paper and plastic cups, forks, and spoons to circle the equator 300 times. How’s that for some awesome news to kick off a party. The good news is that with a bit of creativity and the right bits of legit intel, you can throw a rockin, festive affair without making people fat and killing the environment.



Since every good party starts with great eats, let’s start by leaving our global appetites behind and thinking local.  Wherever you live, there is always something local and in season that will make for the perfect ingredients for your celebration, and it will make a great story to tell your guests.  Let your location and time of the year inspire your meal.  Look to a local farmer’s market or CSA (community supported agriculture) for great produce, dairy, and meat choices.  Or, simply follow this link to the NRDC Eat Local website where you can type in your location and time of year for an array of choices.  They’re fresher, taste better, and are often times priced the lowest.

Local beers, wines, cheeses, and baked goods are other great ways to bring “local” to your party, support your communities, and have some fun while shopping.  Developing relationships with local producers and artisans is always the best way to get to know everything about the foods we eat, making it more of an experience than a job.  Cooking and eating should be fun.

Some more quick tips:

  • Organic is Good. Just make sure its not from the other side of the world.
  • Grass Fed, Free Range Beef tastes better and is better for you.  No pesticides, no hormones, no antibiotics = Happy Cows.
  • Cage free chickens and eggs have more taste, more nutrients, and a little time for sunbathing
  • Local Organic Dairy is your best shot at getting all good things and no corporate moneymaking bullcrap (antibiotics, hormones, animal cruelty)
  • Use Aluminum Foil.  Clean foil can be crumpled up and tossed into the recycling bin, making it a better option than plastic cling wrap. But, don’t risk contaminating a load of recyclables: If your foil is covered in baked cheese and sauce, toss it in the trash.
  • Bring your own bags to the supermarket, or everywhere for that matter.  
  • When you stock up on supplies, carry a reusable tote bag. Not only is it a less wasteful choice than plastic or paper, but it’s stronger and helps you carry more.



With a little planning and some smart shopping, almost any drink can be a green one.

When it comes to cocktails, a good answer is to prepare a signature cocktail for the event, simplifying matters and allowing for the use of seasonal, local ingredients.  In the summer months, pick up a seedless watermelon, then scoop out the flesh, freeze it on a baking sheet, and blend with vodka for a refreshing warm-weather treat. In fall, use a juicer to make fresh apple juice and whip up a batch of apple Martinis.  Most importantly, have fun with it and use your imagination, your guests will love it.

When it comes to beer and wine, think organic and think local.  You’d be suprised what’s out there if you start asking and looking.  Look online to find breweries in your area; sites like brewpubzone.com list breweries by state.  For mixers and non-alcoholic drinks use aluminum cans rather than plastic bottles.  According to Environmental Defense, it takes 95 percent less energy to recycle an aluminum can than to create a new can from raw materials.  Brew homemade iced tea.  Fill up pitchers or old wine bottles with filtered tap water rather than having plastic water bottles.

Some more quick tips:

  • Make recycling easy by having colorful recycling bins adjacent to all your trash bins….people will make the right decision
  • When its all over….Clean Green.  Use naturally derived cleansers.  All Method Brand products are excellent examples.



When it comes to jazzing up your event’s style and decor, be resourceful and use things you already have in creative ways. Don’t run to the store to buy bags of decorations, disposable plates, and your average flowers when you can use items from your own kitchen and backyard to create unique and original decorations?  Start looking around and I’m sure you’ll have endless ideas.

Some quick tips:

  • If you need additional accessories like tables, chairs, tableclothes, etc., there’s no need to buy….just RENT….its cheap and you don’t have to worry about storage afterwards.
  • Repurpose!  We all know that cloth napkins are the most sustainable option, but they are usually too fancy and too expensive.  Bandanas are great reusable cloth napkins that can be fun and not break the bank.  Use glass vases as serving pitchers.  Cutting boards can be great serving & presentation platters.
  • Prevent Waste.  Compost if you can.
  • While evites are the greenest invitation they are not very personal, so try  creating your own and then taking a photo or scanning it to distribute via email.
  • When it comes to tablewear, we all know why we all like paper and plastic….its easy to clean up.  So let’s just rethink it a little.  Believe it or not, the phrase “eco-disposable” is not an oxymoron. In fact, it’s becoming increasingly easy to find affordable environmentally friendly disposable tableware in mainstream stores.  Whole Foods’ 365 store brand has durable plates and bowls that look like sturdy paper ones but are actually made from renewable and biodegradable sugar cane.  For a bit of color, look for Recycline’s plates and bowls in bright, bold colors like purple and lime green; they are made entirely of recycled plastic (from old yogurt cups) and are sturdy enough to be used several times.  Stock up on Cereplast forks, spoons, and knives, which are made from a biodegradable bio-plastic consisting of 80 percent corn-based starch and 20 percent green fillers. If you compost, you can toss these utensils right into the bin and they’ll break down in about three months.



WAKE, EAT, LIVE! The Importance of Breakfast

The morning is the most important time for proper nutrition, so there is no excuse for not doing it up right.  You’re body has been lying there doing nothing for 6-8 hours, and has little or no nourishment for a good 12 hours, so what are you waiting for….give your body what it wants.  However, what you think it may want, may not be what it wants at all.  Here’s what not to do and most importantly….exactly what to do.



When you skip breakfast, blood sugar drops below the normal level, you experience cravings and a drop in energy.  You therefor revert to simple carbohydrates to acheive a quick surge of blood sugar and to overcome hunger and a drop in energy.  Simple carbohydrates will cause an immediate surge of blood sugar and a substantial insulin emission, making you feel good for a short period of time.  Meanwhile the insulin removes sugar from blood turning its excess into fat, and shortly thereafter you’ll experience a hard crash.  This cycle then repeats itself 2-3 times more during the day.  The vicious circle constititutes one of the major reasons for diabetes, high blood pressure, and extra weight.


In the morning simply carbohydrates (sugary refined cereals, white breads, bagels, toasts, donuts, etc.) cause an immediate surge of blood sugar levels which results in a substantial emission of insulin, making you feel really good for a really short period of time.  And then, as mentioned above, the insulin is busy removing sugar from the blood and turning its excess into fat.  Guess what….then comes the monster crash and vicious circle throughout the day.  Diabetes, high blood pressure, and extra weight here we come.


Such a breakfast supplies our body with all the vital nutrients and energy without increasing blood sugar and insulin levels.  It helps to avoid dependence on carbs during the day.  In this way, appetite stays under control, cravings for carbs (snacks, chocolate, pastry, junk, soft drinks, etc.) diminish and the body uses its own stored fats to get more energy. 

Knowing that time is always hard to come by in the morning, nutritional supplementation is an excellent way in which we can kickstart the day.  There are many products to choose from out there in the market, but Herbalife’s “Healthy Meal” and “Core Nutrition” plans are highly recommended because of their focus on a fully-balanced healthy meal and not just on protein alone.

So get some sleep and look forward to waking up to a healthy breakfast tomorrow.

Eat Your Way Out of the Diabetes Trap

We may not be able to contol the economy, but the good news is that taking control of your diabetes might not be as hard as you think.  If you can eat, and you like to eat, then just make sure you’re putting the right stuff in.  Then sit back and watch your blood sugar take a chill pill.

12 Powerfoods to Beat Diabetes

  1. APPLES 
  8. NUTS 
  11. STEAK 
  12. VINEGAR 


Click here to read full article @ Men’s Health.

Make Your Workouts Work for You!

So you’ve been slamming away on the treadmill and pumping crazy weights, but no matter how much time and energy you put in, you’re still not seeing the results that you want. Well, the good news is that there’s a pretty easy solution to the problem.  Getting healthy, losing weight and staying healthy is only 20% about fitness and 80% about nutrition. So the question is, are you eating and drinking the right things at the right time in order to maximize your efforts?

So, if you‘re looking for awesome results from your fitness programs, here’s what you should be eating and drinking before, during and after your workouts.



During aerobic exercise, such as swimming, jogging and biking — which all stress endurance over long periods of time — your body initially uses carbohydrates as fuel. As the duration increases, your body begins to burn fat.

During anaerobic exercise, or short-term, high-intensity activities such as weightlifting or intensive sit-up and pushup workouts, carbohydrates in the form of glycogen (a complex sugar) are the primary fuel source for your muscles. Such repetitive, vigorous activity can use up most of the carbs stored in your muscles.

Now that you know what’s going on when you’re working out, here’s what you should eat and drink to make all that sweating even more worthwhile.


Eat carbs
Whether you’re engaging in aerobic or anaerobic activity, foods rich in complex carbohydrates, such as whole-grain pasta, rice, and bread, and fruits and vegetables, are the best sources of energy.

Have a small meal an hour beforehand
About 30 to 60 minutes before your workout, eat a small, easily digested meal composed of complex carbs. You will train longer and harder and you won’t experience low blood sugar jitters and dizziness.

Drop that candy
Also, avoid simple sugars, such as candy, up to 60 minutes before working out because they can lead to low blood sugar levels during exercise.

Hydrate your body
Most people don’t drink enough water when they exercise. Water is an essential nutrient that is critical for optimal physical performance, resistance to injury, and maintenance of normal body temperature.

Drink large quantities of water (20 ounces) one or two hours before exercising to hyperhydrate your body and allow enough time for adequate hydration and urination.



Keep drinking
Drink three to six ounces of water every 15 to 30 minutes during exercise.

Get an extra boost
During prolonged periods of intense exercise (1½ hours or more at an intensity of over 50% of heart rate reserve), sports drinks can also be useful, but stay away from the sugary/syrupy ones like Gatorade and Powerade. 

Herbalife’s H30 is the perfect alternative and can be added directly to water.  It is composed of carbohydrates (sugars) and electrolytes. Drinks containing up to 10% carbohydrates enter the bloodstream quickly enough to deliver glucose to active muscles, which can help to improve endurance. However, drinks that exceed 10% carbohydrates, such as fruit juices and sodas, can cause cramps, nausea and diarrhea. Avoid these during exercise.



Right after — more carbs
Immediately after your workout, have a small snack that is rich in carbs in order to restore your muscle-glycogen levels.

The 45-min Window — protein
About 60 minutes after training, have a hearty meal that includes lean protein, such as chicken or tuna, in order to repair your damaged muscle tissues. To restore those glycogen levels, your meal should also include some complex carbs.  Protein shakes are an awesome and easy way to get all the noutrition you need following a slamming workout.

More water
Don’t forget to drink more water after your workout to rehydrate your body. Monitor your pre- and post-exercise body weight and drink two cups of water for every pound of weight lost.


Whether you’re a bodybuilder or a moderate exerciser protein is indispensable for muscle repair and growth. It is simply a matter of knowing the protein requirements for your particular level of activity and personal goals.

For instance, a person who is only moderately active, 20% of their diet should come from protein, with another 20% coming from fat, and the remaining 60% coming from carbs. Whereas a bodybuilder should consume a diet that is made up of 30% protein, 30% fat, and 40% carbs.


Obviously, it can be really difficult to find the motivation to work out on a regular basis. But once you’ve gotten past that point and have integrated it into your daily life, you should make that extra effort to eat properly and get the most out of your training.

By following these simple guidelines, you’ll find that your performance, energy level and results will vastly improve.



Cheers to Water, Drink Up!


We all know that water is good for us, but why you ask?  And how can we squeeze all that water in during the course of the day?
IT’S EASY.  Cut out all the rest of the crap that we drink and simply drink Mother Nature’s H20.  Once you get that recommended daily dose, then we can start talking about some vino, beer, or a delicious cocktail, but cut out all the sugary juices, massive amounts of coffee, and the worst of all things, soda.  Empty calories, all of it!

The Powerful Reasons to Drink Water

  1. Weight loss
    Water is one of the best tools for weight loss, first of all because it often replaces high-calorie drinks like soda and juice and alcohol with a drink that doesn’t have any calories. But it’s also a great appetite suppressant, and often when we think we’re hungry, we’re actually just thirsty. Water has no fat, no calories, no carbs, no sugar. Drink plenty to help your weight-loss regimen.
  2. Heart healthy
    Drinking a good amount of water could lower your risks of a heart attack. A six-year study published in the May 1, 2002 American Journal of Epidemiology found that those who drink more than 5 glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses.
  3. Energy
    Being dehydrated can sap your energy and make you feel tired — even mild dehydration of as little as 1 or 2 percent of your body weight. If you’re thirsty, you’re already dehydrated — and this can lead to fatigue, muscle weakness, dizziness and other symptoms.
  4. Headache cure
    Another symptom of dehydration is headaches. In fact, often when we have headaches it’s simply a matter of not drinking enough water. There are lots of other causes of headaches of course, but dehydration is a common one.
  5. Healthy skin
    Drinking water can clear up your skin and people often report a healthy glow after drinking water. It won’t happen overnight, of course, but just a week of drinking a healthy amount of water can have good effects on your skin.
  6. Digestive problems
    Our digestive systems need a good amount of water to digest food properly. Often water can help cure stomach acid problems, and water along with fiber can cure constipation (often a result of dehydration).
  7. Cleansing
    Water is used by the body to help flush out toxins and waste products from the body.
  8. Cancer risk
    Related to the digestive system item above, drinking a healthy amount of water has also been found to reduce the risk of colon cancer by 45%. Drinking lots of water can also reduce the risk of bladder cancer by 50% and potentially reduce the risk of breast cancer.
  9. Better exercise
    Being dehydrated can severely hamper your athletic activities, slowing you down and making it harder to lift weights. Exercise requires additional water, so be sure to hydrate before, during and after exercise.


How to form the water habit

  • How much water?
    64oz. per day is a good starting point for everyone, but can vary slightly depending on body weight and activity level.  Drink often because it’s not good to just drink when you’re thirsty — you’re already dehydrated by then. Best is to form a routine: drink a glass when you wake up, a glass with each meal, a glass in between meals, and be sure to drink before, during and after exercise. Try to generally keep yourself from getting thirsty.
  • Carry a bottle
    People find it useful to get a big drinking bottle, fill it with water, and carry it around with them all day. I like to keep a glass of water at my desk, and I drink from it all day long. When it’s empty, I fill it up again, and keep drinking.  I also do the same thing before I get in my car.
  • Set a reminder
    On your phone, on your watch, on your computer….whatever it takes to remember to keep drinking.
  • Substitute water
    If you would normally get a soda, or an alcoholic beverage, get a glass of water instead.  When you are enjoying the wonderful world of wine and spirits, try squeezing a glass of water in between drinks to keep you hydrated.
  • Filter
    Instead of spending a fortune on bottled water; invest in a filter for your home faucet. It’ll make tap water taste like bottled, at a fraction of the price.
  • Exercise
    Exercising can help make you want to drink water more.  If you’re going to exercise, be sure to drink water a couple hours ahead of time, so that it will get through your system in time, and then consider adding a supplement like Herbalife’s H30 to your water right before the workout.  This will keep you hydrated and intensify your workout.  Stay away from all the sugary/syrupy drinks like Gatorade and Powerade.
  • Track it
    It often helps, when forming a new habit, to keep track of it — it increases awareness and helps you ensure that you’re staying on track. Keep a little log, or better yet, include it in your daily food log.

The Best Workouts for Women – Aerobics Anyone?

Lets face it ladies…..women don’t need the bulging biceps or the monster deltoids that their significant others slave for months to achieve.  So while borrowing some things from the man is OK, its in everyone’s best interest to let him have his workouts and you have yours.

“For serious results, you need a workout that’s made especially for you and what you want (and frankly what the boys like)— a tighter butt, trimmer thighs, flat belly, and toned arms.”

Here’s the quick list of 8 way to get the most out of your workout:

  1. Social Exercise
  2. Pelvic Pullups
  3. Number Crunchers
  4. Stretched Out
  5. Upper Body Matters
  6. Feel Your Natural High
  7. Boing, Boing, Boing
  8. Sweat More, Lost Fat

READ FULL ARTICLE HERE:  http://www.womenshealthmag.com/fitness/best-workouts-for-women


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