kuyam blogs

kuyam blogs

What To Eat After You Exercise

After I exercise intensely, the last thing I want to do is cook. I am typically hungry and drained, so I want to put minimal effort into preparing a meal. After a challenging workout, my body needs protein and carbs to recover, so I don’t want to skimp, and eating at the gym can get expensive. The following are my favorite post workout recipes. They are quick and healthy, and leave me satisfied every time.


Recovery Smoothie

In a high power blender, blend together on the highest setting:

1 cup baby spinach leaves

1 medium sized banana

1 cored apple cut into small slices

½ cup plain Greek yogurt

1oz (1 scoop) protein powder (optional)

1 cup pure coconut water

1 tsp chia seeds

5 mint leaves

1 cup of ice

Garnish with extra mint leaves and coconut flakes.


Lime and Sesame Stir Fry

2 tablespoons extra virgin coconut oil

8 oz chicken breast cut into cubes

1 cup fresh shitake mushrooms

1 clove crushed garlic

1 cup broccoli florets

1 cup chopped red pepper

1tablespoon lime juice

1 teaspoon pure sesame seed oil

¼ cup basil leaves 

1. Heat half the oil in a wok or pan.  Stir fry garlic and chicken until browned.  Remove from wok.

2. Heat remaining oil and stir fry mushrooms, broccoli and red pepper until crisp.

3. Add in lime juice and sesame seed oil.

4. Add chicken back in to the wok and stir fry until vegetables are tender.

5. Sprinkle with basil leaves.

Serves 2


White Fish Bundles With Asian Vegetables

2- 6oz white fish filets

1 lb baby buk choy cut in halves

1 lb Chinese broccoli (If Chinese broccoli isn’t available, Italian broccoli is fine.)

1 cup snow peas

2 Tbs coconut oil

2 Tbs Tamari

1 crushed garlic clove

1/3 cup cilantro leaves

½ inch freshly grated ginger 

1. Preheat oven to 400 degrees.

2. Place 2- 14 inch pieces of baking paper on a tray.

3. Spread the vegetables across one of the pieces of baking paper, and place the fish on top.

4. Whisk together tamari, oil, garlic and ginger. Trickle it over the fish.

5. Place second sheet of baking paper over the fish mixture and gather the edges.

6. Bake on the tray for 15 minutes or until cooked as desired.

7. Garnish with cilantro leaves.

Serves 2

Healthy Meal Planning 101

For those with busy lifestyles, meal planning can be a chore. By the time six oclock comes around, if there is nothing prepared, the easiest option is to order takeout. But that can get expensive, and restaurant food isn’t always healthy. Planning your meals is the best way to know what goes into your body. With these tips, it no longer has to be a chore, but instead, a simple step on the path to good health.


Stock Up with Staples

Keeping the essential staples on hand is important, especially if you need a last minute substitution. Olive oil, soy sauce, eggs, beans, whole grains and lemons are always handy to have around, as is having extra meat stocked in the freezer. If you love to cook with herbs, dried ones are okay, just be sure to refresh them every so often so they don’t lose their flavoring.


There’s An App for That

Meal planning has just gotten easier, thanks to all the apps available. Real Simple: No Time to Cook and Su Chef: Healthy Recipes walk you through the planning process step by step, including setting up a recipe database based on your favorite ingredients, and even preparing a shopping list for you. You can plan out your meals a day, a week or even a month in advance.


Focus On the Whole Foods

The best foods to put into your body are those that don’t come with labels. Foods in their purest form are dense with nutrients and great for an overall sense of well being. Healthy fats such as nuts, seeds and avocados, and plant based proteins, such as beans and legumes are a beneficial addition to eating fresh fruits and vegetables.


Keep the Ratio

If you’re at a loss as to what to serve and how to portion it, remember this ratio: 50% fruits and vegetables, 25% protein and 25% grains. Proteins, such as meat and fish, as well as grains, can be prepared in advance and used as leftovers. Roast or sauté an array of vegetables and you have a nutritious, delicious meal in minutes.

Dating Advice For Men: Things You Should Never Do On A First Date

Although I haven't been on a first date in 15 years being that I'm not sure my husband would approve of it, I did my fair share of dating and remember feeling exasperated by certain things some of the men I dated dared to do on our first date. That is not to say, that women can't be equally as uncouth as men- it's just that I never dated a woman, but I digress. Let's face it-first dates can be stressful; they're akin to going on a job interview with so much more at stake-your future. That's right-every first date has the potential to be that singular watershed moment when the stars align and you meet the person you plan to spend the rest of your life with in co-habitation or matrimony. And while we would all love to believe that our soul mate would see us for who we are-under all the makeup, clothing and social masks we wear, the truth is, first impressions are EVERYTHING. But ultimately how you act and what you do is what will determine whether or not you get a second date with this person. For instance don't forget to bring your wallet! This one seems like a no-brainer but I've known some men who go on a date and when the check comes say they forgot their wallet at home. But women also need to bring their wallets as they should never assume if the date is mutually agreed upon that the man will pick up the tab. Plus-most guys appreciate a girl who at least OFFERS.


With that being said Hunt Ethridge, a dating and relationship coach and co-founder of International Dating Coach Association which accredits dating coaches, shares five things you should never do on a first date if you want to get a second one.


1/ Have -No plan-

Did you just show up and ask her what she wanted to do? Not a good start. Get a plan in order. If you showed up at your dentist and she asked you what you felt like doing, how would that strike you? It probably wouldn’t fill you with confidence. Be a man with a plan. Tell her, “We’re going...” My advice is a coffee shop or something simple, but for heaven’s sake, find a cool, funky one. Avoid chains like Starbucks or Panera. Even if it’s not her preferred place, you’ll get points for having a plan!


2/ -Not be a leader-

Genetics plays a big part in our interactions. Not your dad or grandfather’s genes; we’re talking 10,000 years ago genes. Back when we were hunters and the women were gatherers, our job was to protect and lead. It’s still the same way. Women want a bold man to lead them. “I want a MAN!” as you have probably heard women say. Not an overbearing man, but one who is confident. Open doors, ask leading questions and know where you’re going and what you’re doing.


3/ Have -A date that goes too long-

Sometimes a date can be going so well that you don’t want it to end. This can also be a pitfall. Imagine going to a party where you’re having a blast. The music is great, the wine is flowing like, well, wine and everyone is talking and is interesting. You think about going but decide to stay longer. Then the alcohol runs out, the person who owns the iPod disconnects it and goes home and all the interesting people leave. There you are, with a warm drink, no music and everyone is just milling around. Once you leave, you have a sour taste in your mouth when you think of the party. Same deal here. We usually recommend an hour for your first date. Get in, get out, and leave them wanting more.


4/ Plan -A too-complex date-

“Okay, first we’re going to grab a drink at McDrinker’s but we have to leave by 8:45 so we can make it in time for the 9 show at the Comedy Club. You wait in line while I go grab movie tickets for the midnight showing of The New Action Movie and I’ll meet you at the table. Try to get one near the back in case the show runs long and we need to duck out early.” While I applaud your leadership skills, over-scheduling and over-committing is never a good thing. It doesn’t give her time to settle in and enjoy herself without thinking of the next thing. Make it fun but relaxing and stress-free. She is there for you; in fact, the whole first date is to get to know each other. If you are doing all this activity, guess what…? By the end of the date you will know as little about her as at the start. Worse, dating is emotional and when our energy and attention are unfocused, you are less likely to connect and get to know your date. AKA, it will be your one and only date with her.


5 / -Try for a second date-

Everyone wants a second date. Even before she shows up she is hoping there will be a second date in her future. But if you are trying to set up a second date before the first one is even over, it’s not going to look good. First off, you’ll come off as desperate. Like you are trying to lock her in before she realizes you aren’t worth one. Also, on the other side, what if she agrees and later you find out she’s a closet psycho. Leave planning the next date for a phone call a few days later. It is not an interview, and if you treat it as such, you won’t meet anyone of quality. Dating should be and is supposed to be fun and not too serious an experience, especially on the first date. Show your lighter side, enjoy the company and only after the date decide if you will call her or not. Guess what, you just might have so much fun together that decision has already been made for you!

Healthy Snacks For On The Go Health Nuts

My lifestyle requires me to spend more time out and about than in my home, and many of my meals are consumed in my car. Since I'm continually on the go, I get hungry throughout the day. It’s tempting to munch on whatever is in front of me, but that typically isn’t healthy. Instead, I always carry around snacks that are not only satisfying, but good for me as well. And most of them I make at home, so I know exactly what goes into them.



Chia seeds were used by the ancient Aztecs for their energizing and healing powers. They are filled with omega 3 fatty acids and protein and filled with fiber. Add two tablespoons to a bottle of juice or water, or for a chia pudding, simply add the seeds to a cup of almond milk with a little vanilla, cinnamon and sweetener and let it sit until the mild is absorbed. This is a healthy snack even my kids love.


Roasted Pepitas

Pumpkin seeds are not just for Halloween. They are packed with zinc and vitamin C and have great antioxidant benefits. I buy raw pepitas and roast them for a few minutes at 400 degrees in a little oil and sea salt. Be sure to watch them carefully since they brown quickly. I always keep a baggie of these in my purse, but I must warn, they can be addicting.


Trail Mix

The number of calories in store bought trail mix can be astounding, so I always make my own. Mix raw almonds, shredded coconut, dried banana slices and cocoa nibs, or any of your favorite fruits and nuts. Add a little nutmeg or paprika to spice it up. Just be cautious when using dried fruits, since they can add to a high sugar content.


Protein Balls

Protein balls are my favorite snack when I know I’m going to need energy throughout the day. Just add ¾ cup of oats, ¾ cup of vanilla protein powder, ½ cup peanut butter and 2 Tbsp honey. Roll the mixture into little balls and refrigerate. Sometimes, on those especially exhausting days, I may add a few mini dark chocolate chips.

Juicing After Spinning

After getting my sweat on in a spin class, I am dying for an ice cold juice. Juice has so many great health benefits, and helps restore important nutrients depleted during a class. Luckily, in LA, there seems to be a juice bar strategically placed within a few blocks of every spin studio. Below is a list of some of my favorites.


Pressed Juicery

With locations all throughout the city and continually growing, Pressed Juicery caters to any and all pressed juice addictions. This is one of the more reasonably priced juice bars, and they are all about convenience. They deliver right to your door, and if you’re in the Malibu area, there’s a juice truck parked on PCH. Come for their juicery “Happy Hour” and try samples of their seasonal favorites.


Juice Crafters

From Downtown to the beach, Juice Crafters offers the usual variety of pressed juices, and also healthy smoothies that make for a great meal replacement. Their Acai bowls are out of this world, and they just opened Acai Nation in the Palisades, which serves any type of Acai bowl you might fancy. Be sure to try their wellness shots, such as E3 Live and the Liquid Light.



Kreation Café is known for their vast variety of juices, but they also have a fabulous array of post-workout snacks. The reason I love Kreations’s juices is because they aren’t as sweet as most others. They have real raw kombucha in a tonic jar and any type of wellness drink you can imagine. But it’s the zen garden ambiance that will keep you coming back.



Nekter is one of the more reasonably priced juice bars in town, but that doesn’t mean they lack in quality or taste. Nekter is all about the juice. There’s no pomp or trendiness to this place, they’re just there to get you healthy. The Chocolate Dream is just that… a dream, and it will satisfy you even after the most extreme workout.

Eyebrows: Top LA Spots For The Perfect Arch

If the eyes are the windows to the soul, the eyebrows are certainly the key to a well-balanced facial structure. Every beauty aficionado knows that you need to start from the top of the face with a good shaped brow depending on whether you have a heart, round or oblong shaped circumference. Here is a handy guide to some of our top recommendations around LA to obtain the perfect arch.



With locations in Beverly Hills and Brentwood, some say this luxurious one-stop shop for everything eyebrows is the best in the business – clients include Madonna, Penelope Cruz and Jennifer Lopez to name a few. Appointments include a simple shape or shade, but you will want to buy one of the coveted kits that include an instructional video, stencils for keeping the perfect brow framing at home, powder, pencils, tweezers, holding gel and even a highlighting stick to use under and atop your brow bone to bring out the best shape.


Benefit on Montana

Who isn’t a sucker for the cute retro packaging of this make-up brand? With a handful of beauty boutiques around town offering in-house services, one of the latest additions is the expansion of the store on Montana Avenue in Santa Monica. Now you have double the space to shop for products and enjoy a professional brow tint or arch shaping. If you don’t like harsh pull of a waxing, the trained aestheticians also use a gentle threading technique. Don’t leave without one of their mini eyebrow mascara wands or the ‘brows a go-go’ for filling in the color gaps and adding an extra depth and pop to your look.



Along the lines of a genius, an ancient masterful threading technique where every little hair is perfectly plucked, ‘thread’ on Melrose is a hip beauty bar specializing in just that very technique which has been used for centuries in Asia and the Middle East. Hair is removed using cotton threads to twist and prune individual strands of hair, providing a natural way to sculpt and shape the perfect eyebrows plus the lasting benefits have been reported to last longer and be safer than waxing.


Kelley Baker Brows

Award-winning celebrity make-up artist, Kelley Baker, has just opened a second location in Beverly Hills at the Lasky Clinic as a sister shop to her well known Abbot Kinney, Venice flagship. Her high quality cosmetics include brow powder, angle and smudge brushes, tweezers, brow gel, lip gloss, and highlighter pencil. Clients of the chic line include Julia Roberts and Michael Douglas.

Fitness: Workouts Under 30 Minutes

I am too busy... We have all heard it and we have all said it, since it is the number one excuse people find to not exercise. Going to the gym for thirty minutes or less isn’t very motivating. I mean, what kind of a workout can you get in half an hour? It turns out, you can get an excellent one. I found several exercise programs, all of which I can do on those days “I’m too busy,” all of which give my body that much needed burn. The best part is, it’s like having a personal trainer in my very own home.


Power Yoga with Bryan Kest

Yogis travel from all over the world to train with Bryan Kest, and now, you can train with him in the comfort of your living room. His website offers an infinite library of classes as well as on demand and live streaming. Whether you want a restorative stretch or a power packed 30 minute session, there is an array of options offered on his website.



Do you want to sculpt your arms or tone your core? Blogilates offers a video for that. Casey Ho is the founder of this video blog, and Fitness Magazine named her the Best Healthy Living Blogger of 2012. Her website offers quick yet challenging ways to get into shape through her POP Pilates program. She’s fun and energetic and very motivating to work out with.


Burn SF

Pilates combined with light weights and bursts of cardio equals an extreme thirty minutes. Lisa Corsello, founder of Burn SF, packs her half hour video with a complete workout. This is high intensity, as are her popular classes in the Bay Area. A single class at her studio is $20, but you can experience her for free on YouTube.


Physique 57

Physique 57 offers great online mat and barre classes, many of which are 30 minutes or less, yet the benefits are those of an hour long class. They also offer a Get Fit Quick class that focuses on concentrated body sculpting moves that a lot of busy celebrities use to get Red Carpet ready.

Lash Extensions: D’Lashes & LA’s Eyelash Ambassadors

In early 2000 former model Dionne Phillips was a pioneer in the now burgeoning eyelash extension business. Starting out in New York, Dionne amassed a growing celebrity following for her eyelash applications. Eventually she headed out West and set up shop in LA at another celebrity enclave, skin-care guru Kate Somerville’s location on Melrose Place in West Hollywood. The word of mouth grew so quickly that there was soon a six month waiting list for her lash services.


Dionne now runs her own private extension business, D’Lashes, and has created a line of false strip eyelashes as well to help give women “a new lash on life.” Located in the sprawling salonrepublic enclave of beauty services in the Pico-Robertson area of West LA, bookings are tight in her cozy studio but the gregarious beauty expert will find a way to give each and every customer the royal treatment.


Celebrity clientele over the years have included Paris Hilton, Naomi Campbell, Lindsay Lohan, and Renee Zellweger to name a few.


Services start at party flare lashes which can surprisingly last up to two to three weeks due to a special adhesive used, and go up to a full set of extensions which should last at least six weeks with a touch-up. Dionne uses up to five different types of lashes during one application appointment, and since no two eye shapes are alike, this is crucial to her unique process and success which has been documented on countless TV appearances as an expert in her field.


If you are wondering how she manages to service the entire city, D’Lashes also employs four eyelash ambassadors around town that have been hand-picked and trained by Dionne, who will come to you for a lash extension appointment – especially for a big night out on the town, Red Carpet appearance, wedding or bachelorette party. The girls are also available as a group for larger parties and special events.

Pilates or Yoga?

Pilates or yoga? It is a difficult choice. Both can help you obtain a killer bikini body, but how do you choose which is right for you? Before you get overwhelmed with all the options that are out there, it’s good to have a basic knowledge of their differences.


Even though they are often compared with one another, Pilates and yoga have very different origins. Pilates was invented in the 1900’s by a man named Joseph Pilates. It originally became popular in the dance communities because it helped increase spine and core strength. Yoga was started over 5000 years ago in India and brought to the United States in the early 1900’s by monks. It has branched out to include many different disciplines, but they mostly remain true to the original emphasis.


With both Pilates and yoga, the mind/body connection is an important one. Both disciplines require focus and mental strength that will serve you even after you leave the studio. With yoga though, there is a spiritual connection added to the equation. Yoga is seeped with ancient tradition and many classes include meditation and chanting. Yoga also focuses on the breath.


Strength and flexibility are some of the greatest benefits of Pilates and yoga. A Pilates class can take place on a mat or on a machine called a reformer. For a more challenging workout, there are megaformers. This is considered to be a power Pilates class. There is a plethora of different yoga practices, all of which take place on a mat and may use props, such as blocks, blankets and straps.


With both Pilates and yoga, your own body resistance is a staple for gaining strength, even if you’re using a reformer. One of the most evident differences between Pilates and yoga involves the areas that are addressed. In a Pilates class, you will get a total body workout, but many of the exercises revolve around core strength. With yoga, it’s about balance. The muscles are worked equally and poses are complemented by counter poses.


Both Pilates and yoga offer many benefits, so ultimately the decision is a difficult one. The best thing to do is to try out a sampling of classes to see which is the best fit for you.