Category Archives: News

Happy Thanksgiving

HAPPY THANKSGIVING! From all of us girls with so much love to you and your families.  I hope your day is blessed with love and laughter. Thank you for all your support through the year. I am so grateful for your friendships, dedication & hard work in the gym. The best part of loving what I do is seeing you achieve your goals and be happy in your own skin.

Love Shari, Nikole & Taylor

Information & resources for drinking green tea & High Blood Pressure


Iron-Rich Foods, Like Red Meat And Kale, May Hamper Green Tea’s Health Benefits
Mar 11, 2016 10:08 AM By Jaleesa Baulkman
Green tea
Consuming green tea along with dietary iron may actually lessen green tea’s benefits, study finds. Pixabay a public domain

It’s no secret that drinking green tea offers a plethora of health benefits. Recent studies have linked it to lower cholesterol and reduced inflammation in patients with irritable bowel disease (IBD). However, these health benefits might be diminished when the antioxidant beverage is paired with foods that contain iron, according to new research published in The American Journal of Pathology.

“The benefit of green tea depends on the bioavailability of its active components,” said Beng San Yeoh, first author of the study, in a news release. “It is not only a matter of what we eat, but also when we eat and what else we eat with it.”

Researchers from Penn State University examined the relationship between green tea and dietary iron in the lab using mice with inflammatory bowel disease. They found that when the beverage is consumed alongside iron supplements or iron-rich foods — red meat, olives, and kale — the tea’s main antioxidant, epigallocatechin gallate (EGCG), binds to the iron.

Under normal conditions, EGCG suppresses myelopeoxidase a pro-inflammatory enzyme that white blood cells release in response to a stimulus. Researchers believe this suppression contributes to the mitigation of IBD flare ups that green tea confers. When EGCG and iron are consumed at the same time, however, the iron-bound EGCG molecules lose their ability to inhibit myelopeoxidase, thus making green tea less effective, or altogether ineffective, for IBD patients.

IBD is an umbrella term for ulcerative colitis and Crohn’s disease, both of which are characterized by chronic inflammation of the digestive tract. Symptoms typically include rectal bleeding, persistent diarrhea, and weight loss. Roughly 60 to 80 percent of patients with the disorders also experience an iron deficiency. It’s not uncommon for these patients to be prescribed iron supplements, thus presenting them with a catch 22 if they also drink green tea for their IBD.

“It’s important that IBD patients who take both iron supplements and green tea know how one nutrient affects the other,” said principal investigator Matam Vijay-Kumar. Although the study was conducted in mice, Vijay-Kumar told Medical Daily the findings could apply to humans too, because “chemistry is chemistry.”

Based on the results, he believes there is “no way people can drink green tea and take iron simultaneously,” and have either provide the same effect — regardless of whether they’re diagnosed with an illness or completely healthy. In fact, shortly after publishing the study, he received an email from a man who took iron supplements and drank green tea. The man said he recently tried to donate blood, but was denied because it appeared he was anemic.

Source: Yeoh B, Olvera R, Singh V, et al. Epigallocatechin-3-Gallate Inhibition of Myeloperoxidase and Its Counter-Regulation by Dietary Iron and Lipocalin 2 in Murine Model of Gut Inflammation. The American Journal of Pathology. 2016.

Health Benefits from University of Maryland Medical Center

Health benefits of  peppermint tea

Dr. Oz  on Fox news with new research on a new supplement that helps lower HBP it has green tea in the product.   Read for your self and please send me an email or respond below with your feed back.

If you like this information please leave a comment below. If you would be so kinf to share with your friends and family.

Thank You & happy spring!


The four causes of Skinny Fat

I am often asked this question “what is skinny fat”? or “do you think I am skinny fat”?  

I found a great explanation in this article below!

How did you like this article? If you found it helpful please leave a comment and be so kind to share with your friends!

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Have a great Day!


Cholesterol Lowering Foods and Supplements 2016

Cholesterol Lowering Foods and Supplements
By Balance 2B Fit & Shari

In studying high cholesterol for many years I am providing you with this information from my knowledge and training over the years.  I also am referencing 2 of my favorite nutrition books Prescription for Herbal Healing and Prescription for Nutritional Healing.  

Beneficial Herbs – Aids in lowering LDL and raising HDL

  • Artichoke leaves 1500 milligrams daily
  • Garlic if taking tablets 1,000 milligrams daily
  • Ginger  eat 2 tsp. with food daily
  • Milk thistle (Silymarin) gelcaps take 300 mg daily  (helps liver to detox)
  • Spirulina and/or wheat grass
  • Chlorella (also is used as a supplement)
  • Wild Yam
  • Cinnamon
  • Cayenne pepper

Eat a diet that is low in both saturated fat and calories and high in omega 3s. High heat oils include: Virgin unrefined Coconut (research on this one is still split but I love it & use all the time) Canola & Peanut oils  are good cooking choices. In general, avoid cooking oils on high heat as it is better to consume them raw. Other oils include extra virgin olive (low heat), flax, avocado & grass fed butter (not for cooking).

OILS TO AVOID Soybean, Corn, Vegetable & Cottonseed.

 Beneficial Foods for lowering cholesterol

Dark green veggies like spinach, kale, moringa leaves and brussels sprouts offer great omega 3s

alfalfa sprouts
goji berries
green apple
sweet potato
ground flax seeds
chia seeds
acai berries
sprouted grains such as Ezekiel bread (

Protein Sources

Whey Protein and plant based protein (soluble fiber)
  • Mackerel
  • Lake trout
  • Herring
  • Sardines
  • Albacore tuna
  • Salmon
  • Halibut
  • Free range skinless chicken & turkey
  • Kidney beans & lentils

Good choices of raw nuts include hazelnuts, almonds, and pecans. Walnuts, especially, deliver heart-healthy fats. All nuts are good for your heart, but don’t overdo it. Just because the fats are healthy doesn’t mean you can eat as much as you want. A serving is 1 ounce. That’s about 14 walnut halves, 24 almonds, 35 peanuts, 18 cashews or 15 pecan halves.

**Some margarines, orange juice and yogurt drinks come with added plant sterols and stanols can help reduce LDL cholesterol by 5 to 15 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237-milliliter) servings of plant sterol-fortified orange juice a day.

Extra virgin olive oil

Virruso C, Accardi G, Colonna-Romano G, Candore G, Vasto S, Caruso C., Nutraceutical properties of extra-virgin olive oil: a natural remedy for age-related disease? Rejuvenation Res. 2014 Apr;17(2):217-20. doi: 10.1089/rej.2013.1532.

Berrougui H, Ikhlef S, Khalil A, Extra Virgin Olive Oil Polyphenols Promote Cholesterol Efflux and Improve HDL Functionality, Evid Based Complement Alternat Med. 2015;2015:208062. doi: 10.1155/2015/208062. Epub 2015 Oct 1


*For the specific dosages I recommend looking them up in the Prescription for Nutritional Healing book

  • Vitamin B3, B6, B12
  • Vitamin D
  • Whey protein (with casein)
  • Potassium
  • Magnesium
  • Apple pectin
  • Calcium (I like Jarrow Bone Up)
  • Chinese red yeast rice extract (this is still controversial on how benefits each individual and their unique genetic make-up)
  • Chromium picolinate
  • Coenzyme Q10
  • Fiber *psyllium husk
  • Garlic capsules
  • L-Carnitine
  • Lecithin granules or capsules
  • Vitamin A, B, B1, B3 (niacin) C, E

Essential fatty acid supplements options below

Black currant seed oil, Borage oil, Fish oil (I like Carlson’s that include both DHA & EPA, Omega 3-6-9) and  Primrose oil

Krill Oil

Berge K, Musa-Veloso K, Harwood M, Hoem N, Burri L, Krill oil supplementation lowers serum triglycerides without increasing low-density lipoprotein cholesterol in adults with borderline high or high triglyceride levels, Nutr Res. 2014 Feb;34(2):126-33. doi: 10.1016/j.nutres.2013.12.003. Epub 2013 Dec 18.

Quick link for the current National Heart, Lung & Blood Institute guidelines for cholesterol

Please consult your Doctor before starting anything new in your nutritional supplementation program especially if you’re currently on prescriptions for lowering cholesterol.

produced by Shari Lesser  Please contact me with any questions (720) 232-8976

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A video on how to help gain strength with your Pull-ups and Chin-ups

Understanding our posterior chain (back body). I work with many clients weekly on posture and gaining back strength to help with posture.  As we age we loose range of motion, flexibility and strength in our backs! It is very important to understand the mechanics of back exercises and how important form is in performing these exercises. I have found a video by Charles Poliquin on 2 good strength exercises! The pictures below will help you understand the muscle anatomy of these exercises.

chin-up chin-up2

Let me know if this information is helpful!  If you like it please share with your friends and post a comment below!
Have a wonderful day and keep lifting those weights.