• Dr. Lena Fernandez

My Simple Road Map to Start Your New Year Strong!



Have you made a New Year’s resolution in the past that you actually stick to? If so, you are the world's champion! If NOT don’t worry because I feel just as guilty... Studies show that over 75% of the population fail to keep their New Year’s resolutions. Every year, millions of Americans make resolutions such as losing weight, getting exercise regularly, stop smoking, or live a more energized and happy life. Only a fraction of those actually chose to take actions to shed off the extra pounds or sweat a little more for better health. The most common reasons for not keeping the New Year’s resolution are:

  • Unrealistic goals

  • Giving up too easily

  • Time management

  • No plan

  • Going alone

If you are looking to skyrocket your health this year it's important to set 30,60, and 90-day increment commitments. By doing so, you're more likely to stick to it and succeed. This can work regardless if you're a super busy mom, stressful executive, professional athlete, or a student. It can also work just as well for you regardless of what your health goals are. Let me tell you my secret plan that I've used successfully for years in my personal and professional life, and have trained others to do the same. I didn't speak any English when I first moved to the United States at 14-years of age. I had no idea where my future was headed. As a child playing multiple sports and being a good student, my parents taught me to start any new goal by setting two week commitments. So, when I started learning English, every two weeks I had to accomplish the goals I set for myself. One year and a half later this specific strategy got me into the honor roll and earned me a full-time scholarship to college. To make my long story short, I became a scientist first, and a doctor. For three and a half years, my team and I have been operating one of the world's greatest holistic healing center in Sun City, Arizona. You might think, accomplishing my dreams is just not possible right now. If this is you then, I totally get it because there was a time I doubted every step of my journey. As soon as I let go of my doubts and believed more in myself is when my life changed for the better. I wanted to give a little background in hopes this motivates you to keep going. Moving forward should be your only option. I get it that it can be discouraging from the start when your list for New Year's Resolutions is as long as your holiday shopping list. If this is you, then you're doing it wrong. In fact, often time, people think the New Year's Resolution has to look like a shopping list. Not to mention, the post-holiday-slump, and not being able to keep your resolutions by late January may keep you up late at night. If you want to lose weight, stop smoking, accomplish more at work, boost stamina, and improve grades in school, you've got to start with an end goal in mind. For example, if you want to lose weight, then be specific about how much weight do you want to lose and give it a deadline. This may look like this:

Goal: I want to lose 20 pounds by March 30th, 2021. Plan: Eat 5 servings of superfoods per day. Start with one tablespoonful of chia, flax, hemp, or pumpkin seeds. Add to salads, smoothies, coffee, or tea. I would strive to slowly increase your super seeds to ten tablespoonfuls per day. I will have more on super seeds for you in my future blogs. Action: Top of your grocery list should be superfoods such as super seeds Just remember, this time of the year is all about reflecting on your past year's behavior. It is your job to promise yourself to make positive lifestyle changes this year and you don't need a grocery list of things to change. Pick one thing and stick to it. The best thing you can do right now to crush your health goals throughout the year is to act upon and recognize that lifestyle change is important by working one step at a time toward your goal that you initially set. In doing so, there is a greater chance that you will keep them throughout the year while incorporating healthy behavior into your everyday life. Most likely you've seen all those resolution lists before, the ones with the complicated cleanse, intense workout plans, and sincere intentions to do your best and make new healthy habits. Start by asking yourself, which change can I make right now that gives me the results I am looking for


According to Science Daily, over 95% of the world's population has health problems, with over a third having more than five ailments. Science proves that food is and will be your best medicine to prevent diseases and improve your current health status. Yes, you can achieve your healthy weight by eating the right foods that I'm going to share with you in just a moment.


As you know, most people give up on their weight loss meal planning regimen after a month, a week, or even after a day of making end year promises. It's also common to notice weight loss after working hard but only to gain it back within weeks or the scale may not shift at all. I do have good and bad news when it comes to achieving what seems to be a forever struggle for you to lose weight, especially since I witness most people having great difficulty reaching their healthy weight.


The good news is that reaching your healthy weight through nutrition must be simple. I've shared in the video below the exact steps to kick your metabolism to the curb with superfoods without spending hours at the gym or wasting your time counting calories. The bad news is that you have to commit to giving up the junk food that's holding all toxins in your gut. Especially since now, you understand that there's NO overnight magic pill to vanish the extra weight that you've been carrying on for months or years.


If you want to look and feel fabulous every day and have an abundance of energy you must plan your day accordingly. You don't just wake up in the morning and eat whatever is in your food pantry (unhealthy behavior that you are so used to). This has got to change.

The awesome news is that these superfoods that I'm about to share with you can be an excellent initial step to accomplish your healthy weight and improve your overall health in 2021.


Needless to say, you should still have a medical provider evaluate your thyroid, hormones, and gut health to rule out any other health conditions such as Hashimoto, hypothyroidism, and digestive disorders. In fact, today alone more than 2 billion children and adults suffer from health problems related to weight gain. A recent study suggests that an increasing percentage of people die from the underlying cause of overweight such as diabetes and heart disease, so don't let this happen to you and your family. These medical conditions are the main culprit why we're seeing many people not making it through this pandemic.


But you can change that by taking control of your health today.


So, what does superfood mean anyway?


The best part about superfoods is that they are commonly known as “food as medicine” because when certain foods are eaten on a regular basis they're known to prevent health problems like obesity, diabetes, hypertension, and high cholesterol to mention a few.

Not surprising that plant-based foods like green leafy vegetables, nuts, and seeds are generally listed as top superfoods. It's safe to say that foods that are grown in nature without pesticides or other added chemicals are known as superfoods.


My mission is to teach you to use proper nutrition to reach a healthy weight and live optimally because your health is my priority and I do want 2021 to be the best year for you.


However, superfoods can be present in things that you drink as well. I am excited to see that the Harvard study confirms that food is your best medicine. For example, they found that regular consumption of green tea is linked to a lower risk of heart disease, cancer, diabetes, and even promote weight loss when combined with nutritious meals.


My favorite part about superfoods like chia seeds, almonds, asparagus, and green tea is their distinct load of nutrients and antioxidants to eliminate toxins and regenerate new cells within your body for the best health outcome.

By the way, here are the evidence-based most common health benefits of superfoods:

  • Promote weight loss by balancing blood sugar and cortisol levels

  • Prevent cancer due to high antioxidant properties

  • Super rich in fiber, which prevents heart diseases

  • Great for digestive problems such as constipation, GERD, IBS, and IBD

  • Excellent natural source to detox your intestines

  • Promote a healthy gut due to digestive enzyme known as actinidain

  • High in numerous nutrients, low in calories but packed with essential vitamins and minerals

Most importantly, be exceptional, know what you want, and go after it, I know you can do it. I'm cheering you on. In meantime, don't let the unknown scare you. Just go for it. I know you can do it, too. If you liked what you read and are still wanting to learn more then CLICK HERE to watch my video where I discussed my favorite superfoods that I shared on social media. These are the foods I eat on a regular basis and recommend to my patients. Comment #replay when you watch my video so I can hop in there to answer your questions and give you a big shout out. May this year find you and your family healthy, happy, and prosperous.

21 views0 comments

Call: 623-266-0059  |  Fax: 623-266-0429

Address: 13000 N. 103rd Ave. Ste. 74

Sun City, AZ 85351  

  • Facebook