The Best Protein Intake Calculator For Muscle Gain And Fat Loss

I decided to shift to more of a “plant based” diet with more fruits and vegetables and less meat and poultry.  I try not to eat processed or fast food and I continue to drink water.  I do the grocery shopping and the cooking, so I have complete control of what I eat on most days while at home.  I love beets and I’ve grown fond of creating healthy salads.  I add salmon, tuna, shrimp, turkey and chicken to add a source of protein to my meals.

BarBend has got the protein intake calculator for you. Check it out here.

We looked at all the studies and spoke to multiple experts to land on the ideal number.


If you’re a physique athlete or have particular aesthetic goals, you’ve probably got some questions about nutrition. When it comes to building muscle and losing fat, few queries can be as confusing as that of how much protein you should consume. How much protein is too much? How much is too little?  And once you figure that out, you’ll probably want to know what kinds of protein work best for your goals.

A person with a towel over their shoulder and a low-cut tank top sits on a bench and drinks from a glass.
Credit: YAKOBCHUK VIACHESLAV / Shutterstock

The Food and Drug Administration’s (FDA) suggestions for avoiding a protein deficiency are a lot lower than what the average, visibly muscular person will tell you they eat. Avoiding a deficiency is a lot different than growing muscle mass. To sort through all these murky waters, we talked to multiple experts and look at a ton of research to land on the formulas used in our protein intake calculator. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. Read the full article here. 

March 2023

For those of you struggling with your weight.  Click here! This 27 second video may change your life.  Never QUIT!

How Am I Losing The Weight?

7-weeks ago I started Intermittent Fasting.  That along with healthy eating, and exercise has helped me lose weight.  If you scroll down you will see what I looked like last September.  I am now 28 lbs lighter.  This is what I look like today.  My goal is to lose 60 more lbs. 

Y’all know my struggle. I post these pics those who follow me and say that I give them hope.  Don’t do this for me. Do it for yourself and your family. “You don’t lose if you stumble and fall; you lose if you stay down and don’t try to get up and try again.” I am showing you that it’s possible. Put those cookies and chips down and get your ass up and moving!

I eat fresh vegetables and I’m exercising portion control with my meals.  Healthy food can taste good.  I also use the Master Tonic to marinate and enhance some of my meals and to create healthy drink mixes.

Last, but not least, I exercise, mostly in the form of cycling.

One of my favorite breakfast options is my power omelette, featuring eggs, spinach, tomatoes, peppers, onions, cheese, cilantro, jumbo lump fish crab meat.  I mix the ingredients in a pie plate and bake for 15-minutes at 375 degrees.  I eat a “pizza slice” for breakfast.

Another favorite is shrimp sauteed with white wine vinegar cooking oil with Turmeric and lemon with a “splash” of Master Tonic, served with Jasmine rice seasoned with MasterChef Gary’s Premium Organic Original Blend seasoning, and Rosemary and Chili pretzel salt.  You can also make a salad minus the rice and put this mix on a bed of spinach for a healthy salad.  I also put the shrimp and salad on top of my omelette.

This is shrimp sauteed with white wine vinegar cooking oil with Turmeric and lemon with a “splash” of Master Tonic.  I also use individual packs of smoked salmon on top of a bed or salad greens or spinach. 

Lower right:  Brussels sprouts, cabbage and Angel Hair pasta, in a Greek salad dressing.

Fresh beets, the Master Tonic, Bloody Mary Mix, Tomato Juice and Beet Powder mixed in a blender.  I drink 3- 6 oz. of this magic elixir for breakfast every morning to start my day.

The Master Tonic continues to have a prominent role in my weight loss. I take the Master Tonic on a daily basis and I “eat right and live right.” What does that mean? I eat healthy meals, I exercise portion control and I exercise (cycling) consistently.

Why Drink The All In One Master Tonic

1. It Will Help Your Body Maintain a Healthy Alkaline pH Level
 The first step towards great health begins with helping the body become more alkaline. The acid-alkaline balance is important, since many functions in the body occur only at a certain level of acidity or alkalinity. Many enzymes and chemical reactions in the body work best at a particular pH level. And research has shown that a very acidic system can lead to a lack of energy, and higher incidence of infection.
 2. Drinking All In One Master Tonic Helps to Regulate Blood Sugar
 A study conducted out of Arizona State University, by professor and director of the Nutrition Department Dr. Carol Johnston, supports the therapeutic effects of drinking apple cider vinegar, particularly those who are at risk for type 2 diabetes. The authors of the study, which was presented at the 2013 Experimental Biology Conference in Boston, noted that ingesting AIO Master Tonic at meal time increased satiety and reduced postprandial glycemic, both metabolic effects that may benefit those who struggle with pre-diabetes as well as diabetes.
3. Drinking All In One Master Tonic Can Help Lower Blood Pressure
 There is also scientific evidence that AIO Master Tonic may help lower blood pressure, which in turn, lessens the risk of heart disease. AIO Master Tonic contains potassium, which is known to help balance the body’s sodium levels and maintain optimal blood pressure. It also contains magnesium, which helps to relax blood vessels walls, and ultimately lower blood pressure.
4. Drinking AIO Master Tonic Improves Heart Health
 In addition to lowering blood pressure, which lessens the risk of heart disease, drinking AIO Master Tonic can help increase HDL, or “good” cholesterol, according to a 2006 study reported in Medscape General Medicine. Other research, published in the Journal of Agricultural and Food Chemistry in 2011, also confirmed these findings, and researchers also discovered that AIO Master Tonic can help control triglycerides.
 AIO Master Tonic is also believed to contain the antioxidant chlorogenic acid, which has been scientifically shown to protect LDL cholesterol particles from becoming oxidized, a key step in the process of heart disease.
5. It Promotes Healthy Detoxification of the Liver and Other Organs
 In the process of helping to balance the body’s pH, All In One Master Tonic works to help detoxify the body. Research has found that it specifically helps detoxify the liver, and aids in stimulating circulation. All In One Master Tonic boasts a variety of healing processes for the skin and blood, helping to remove harmful environmental toxins that build up in the body, especially in the liver. It helps to flush it out and improve the natural blood filtration process while boosting energy levels.
 Another way All In One Master Tonic helps to detox the body is by breaking up mucus and cleansing the lymph nodes, which allows for better lymph circulation. When your lymphatic system is healthy, it can remove toxins from cells and improve the immune system response.
 6. Drinking AIO Master Tonic Eliminates Candida Overgrowth
 As AIO Master Tonic is rich in natural enzymes, consuming it can help eliminate Candida in the body. Candida has been blamed for many different health issues, including poor memory, fatigue, headaches, depression, sugar cravings and yeast infections. While it’s naturally occurring yeast, it can quickly grow out of control. This occurs when the body becomes too acidic from eating too many processed foods or too much sugar, or if good bacteria is killed off from antibiotic use.
Candida thrives on the foods that have refined carbs, like pastries and cookies. Some natural health experts believe that a sugar addiction may even stem from yeast overgrowth as the yeast needs those foods to survive, which leads one to crave and eat more and more, creating a vicious cycle.
 AIO Master Tonic is fermented with beneficial yeast that serves as a pre-biotic for healthy bacteria in the gut, essentially helping good bacteria grow as you eliminate those harmful foods that feed detrimental yeasts like Candida.
7. Drinking All In One Master Tonic Eases Digestive Ailments
 AIO Master Tonic is very effective when it comes to a variety of digestive disorders as it stimulates digestive juices that help the body breakdown food. It can help with indigestion, bloating, gas and even heartburn. In fact, experts say that taking just 2 oz of AIO Master Tonic with a glass of water will bring relief from heartburn fast. Some theories suggest that heartburn occurs due to low stomach acid levels, and AIO Master Tonic helps bring that level up. Additionally, the healthy acids found in AIO Master Tonic, including acetic, isobutryic, lactic and propionic acid aids better digestion by controlling the growth of unwanted yeast and bacteria in the stomach and throughout the body.
8. Drinking AIO Master Tonic Accelerates Weight Loss
 Adding 2 oz of AIO Master Tonic to 16 ounces of water and sipping it throughout the day may help boost weight loss efforts.
A study published in Bioscience, Biotechnology, and Biochemistry showed that participants who consumed AIO Master Tonic for 12 weeks managed to achieve significant declines in body weight as well as abdominal fat, waist circumference and triglycerides.
Other research out of Japan found that overweight participants who drank AIO Master Tonic every day for 12 weeks had less visceral fat, lower waist circumference and a lower BMI as compared to those who didn’t drink AIO Master Tonic.
9. Drinking AIO Master Tonic Can Help to Prevent Osteoporosis
 More than one in four women in America over the age of 65 have been diagnosed with osteoporosis. To get this diagnosis means that they’ve lost 50 to 75 percent of the original bone material from their skeleton. This frightening condition is estimated to affect 200 million women worldwide – about one of every 10 women aged 60, one of every five women aged 70, and two of every five women aged 80.
Obviously, preventing this disease before it ravages your bones is key, and as AIO Master Tonic aids in the nutrient absorption of calcium, an essential mineral for preventing osteoporosis, it’s one of the best tools you can use to reduce your risk. By drinking it along with each meal, it will help to ensure proper calcium absorption to strengthen your bones.
10. Drinking AIO Master Tonic Slows the Aging Process
 Other than the wisdom and experience gained by becoming older, few people look forward to the physical signs of aging, like wrinkles and sagging skin. The antioxidant properties in vinegar can help prevent premature aging and even aid in slowing down the aging process. AIO Master Tonic’s ability to maintain the stability of the acid/alkaline balance in the body also plays a key role.

Here are some healthy meal that I created and cooked using my air fryer that help me with my weight loss.

Upper left to right:  Crab meat on a Cauliflower sandwich thin and avocados stuffed with crab meat.  Lower left and lower right:  Brussels Sprouts and crab meat and Parmesan Cheese and Crab cakes on the air fryer grill tray.
The All-In-One Master Tonic continues to have a prominent role in my weight loss. Losing weight is NOT easy for me. I bought these pants 2-years ago. I post these pics because a lot of people say that I have inspired, motivated and re-motivated them to improve the quality of their life by losing weight and eating healthier. I’ve failed over 30 times, but I seem to have found the right formula that works for me. The motivation works both ways. Your emails and positive comments motivate me. Thank you!

I am down 46 lbs. since 2017 using a modified version of Keto.  The key to this weight loss are the points listed below.  There’s no secret.

I’m back on track (again). The keys to my weight loss are: 1. Consistent exercise (it was cold in DC today), 2. Healthy meal options and 3. Smaller portions (this is where I struggle). I take it one day at a time, and today was a good day.  I am not exceeding 2,000 calories per day and that is working for me.  #TheStruggleIsReal

This is a painful and yet rewarding process. I can’t remember the number of times that I failed, but I NEVER stay down. I ALWAYS get up and learn from each misstep. The photos don’t lie. It’s not easy putting yourself “out there.” I’m clearly doing this for me, but I don’t take for granted those of you who follow me and say that I inspire and motivate you to live a healthier lifestyle. I’ve lost 18 lbs. since December 18th and 41 lbs. since 2017. #nevergiveup

In an exclusive interview with Gary Johnson, Mohamed Alli, the Founder of the “All-In-One Master Tonic” talks about the health benefits of this magic elixir and answers the most asked question: “What is the benefit of swishing the tonic in your mouth?”

Warning:  Watching This 4-minute Video May Dramatically Change Your Life!

Click Here To Visit The All-In-One Master Tonic Page

Black Men In Founder & Publisher Gary Johnson joined the Herbal Infusion Health and Wellness Store & Spa’s “Plank Challenge.”  The store issued a challenge to the community to get 500 people to join them and “plank” for a minimum of 2 minutes.

Shakiera and Gary participate in the Herbal Infusion “Plank Challenge”

Want to get in on the fun? Make a video of you and your group planking and send us a link. Your video may be posted. You can also visit the Herbal Infusion Facebook page.

Click Here to Buy the All-in-One Master Tonic Online

Here is a “Before and After” photo.  To date, I’ve lost 24 lbs. on the Keto Diet in 7 weeks.

On December 1, 2018, I officially started a Ketogenic diet, more popularly known as the Keto Diet. The Keto Diet is a low-carbohydrate, high-fat diet.  Many studies show that this type of diet can help you lose weight and improve your health.  Some studies reflect that Keto diets may have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.

I went to Christmas dinner with family and friends and was EXPOSED!  I tried to “play it off” and act like I wasn’t aware of any changes in my life. I was consistently confronted with questions.  Finally, I couldn’t take the badgering and was forced to “come clean” and address THE issue.  What issue you ask?  I was noticeably THINNER.  I quietly started the “Keto Diet” at the beginning of the month.  I was true to the regimen and the pounds started falling off.  I was late to jump on the “Keto Bandwagon,” but now that I’m on it, I’m enjoying the ride. It was hard to believe the results, but the “Before” and “After” pics don’t lie. I am putting myself out there in the name of “health and wellness.” And before you ask, “Yes, that is my stomach on the picture on the left. I do not have a sweater tucked under my hoodie.” Trust me when I tell you that the “Struggle Is Real.”

I was introduced to the Keto Diet by Sharon Bowden, who hosted a party at her home to explain the benefits of a Keto Diet. 

I’m a Keto rookie.  I’ve been doing Keto for 26 days.  I’ve lost 15 lbs.  I think that is GREAT.  This is easy for me because I am not a bread eater, I typically pass on desserts and sweets and I don’t consume drinks with lots of sugar.

So how does Keto work?  Based on my research, when you drastically reduce your carbohydrate intake and replacing it with fat, the reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy.  Ketogenic diets can also cause massive reductions in blood sugar and insulin levels.

There are several versions of the Keto Diet.  I’m keeping things simple.  I consume less than 50 grams of carbohydrates a day.  For me it’s doable.  I just went “cold turkey” on  the carbs and foods and drinks with sugar.  I’m probably unique in this area, because not everyone can just get off of carbs and sugar that rapidly without having some type of “withdrawal.”

I did 20 miles on the bike trail today. For whatever reason this was a grueling ride. By the time I realized that I was “spent” and decided to call it quits, I had 6 more miles to ride back to my van 😮. No point in whining and crying 😢 because you have get back to your ride. After you get your cussin’ out of the way, you just “suck it up” and keep peddling until you get back to the parking lot. Thank goodness the “app” tracking my ride, was able to get me back to the parking lot. When you’re tired every STOP on the trail looks like the other.


August 26, 2018:  Today I decided to ride on the Indian Head Rail Trail.  It was my first time and I rode 26.3 miles.  It was actually pretty easy.  Maybe I’ll feel the pain tomorrow, but I feel great right now.

The 13-mile, paved Indian Head Rail Trail traverses roughly halfway across Charles County, connecting the small towns of Indian Head and White Plains.  Along the trail I experienced natural wetlands and occasional farmland as I passed through the Mattawoman Creek stream valley and some of southern Maryland’s most scenic and undeveloped natural areas.

I feel like I’m seeing some results from a slight change in my eating habits and consistency in my exercise regimen.

August 19, 2018 – I got the cardio portion of my fitness regimen “down.” According to my “consultant” at Herbal Infusion (my health and wellness shop), it’s time for me to “step-up” my game and do strength training. Start time is TODAY!

Do I look like a grandfather of three?   I believe you can slow down the aging process with sensible and healthy eating, exercise and the proper vitamins and supplements.

I decided to shift to more of a “plant based” diet with more fruits and vegetables and less meat and poultry.  I try not to eat processed or fast food and I continue to drink water.  I do the grocery shopping and the cooking, so I have complete control of what I eat on most days while at home.  I love beets and I’ve grown fond of creating healthy salads.  I add salmon, tuna, shrimp, turkey and chicken to add a source of protein to my meals.

I cut down on food and drinks with sugar and carbs and I’ve had to teach myself how to accurately read nutrition labels, which can be very misleading if you don’t know.  I make fresh fruit smoothies with vegetable based protein powder, beet root powder and super red antioxidant powder mixes.


Changing a lifetime of poor eating habits is a full time job that requires a serious commitment.  I lost count of the number of times that I’ve fallen “off the wagon.”  When I fall, I look for what I can learn and start over.  I don’t quit!

It is cold and windy along the Potomac River in DC this afternoon. Gotta lean into the headwind. The Cherry Blossoms have to be confused with the mixed signals from Mother Nature. It’s early April and I hear there’s a possibility of snow this weekend. I’m down another 2 lbs. Slow and steady exercise and sensible eating will get me to my goal.

To quote singer Montell Jordan, “This is how we do it (weight loss).” Moderate and consistent exercise and sensible eating. Tonight’s meal was half of one those 1.5 inch thick tuna steaks, a spring mix salad and water. Oh, I can’t forget the “All-in-One Master Tonic.

I take the Master Tonic 3 times a day.  You can too!

My First Colon Hydrotherapy Experience (Posted February 24, 2018)

Today I went to Herbal Infusion Health & Wellness to get my first colon hydrotherapy experience.  This is part of my weight loss journey and my efforts to reverse the aging process.  The owner has been suggesting that I get this therapy for 5 months.  Today, I finally gave in.  15 minutes into my session I asked myself:  “Dude?  What took you so long to do this?”

All sessions are facilitated by a I-ACT Certified Colon Hydro therapist.  The equipment is FDA approved and every effort is made to ensure that you are comfortable and your privacy and dignity are maintained at all times.  The aromatherapy scents in the room helped me relax.  This part of the spa uses the Libbe system.  This system has a clear viewing tube that allows you to view what is being released from your colon.

For those of you who were like me and knew very little about this procedure, let me share what I’ve learned and share my experience.  Colon hydrotherapy is the gentle rinsing of the colon with warm water (my water temperature was a pleasing 93 degrees), to remove encrusted fecal matter, gas and mucus. This allows vital nutrients to be absorbed more easily and leaves you feeling rejuvenated and healthier. Colonics can also help re-tone and reshape the colon.
My research also reflected that 1 out of 3 Americans have some type of parasite living in their body.  I am hoping that my consumption of the Master Tonic and this colon hydrotherapy will ensure that I don’t become one of those parasite statistics.
Going in, I did not know what to expect.  For some unexplained reason I was expecting some type of uncontrollable “colon blow” situation leaving me helpless.  I was relieved to experience Herbal Infusion’s safe, gentle infusion of water into the colon.  No chemicals or drugs are involved and the entire therapy is both relaxing and effective.  I’m telling you, it was a pleasant experience.  You can see what is leaving your body.  For me, I will be much more careful about what I eat and how I eat it.  I learned that I am eating too fast and I need to chew my food thoroughly.  The colon is probably the most neglected and abused organ in the body.  When the blood stream is overloaded with toxic waste, the body will function at a lower level.  Colon hydrotherapy is not for everyone.  I tried it today and I walked out a satisfied customer.  I will go back and do it again. If you haven’t had colon hydrotherapy, I suggest that you do your research and give it a try.
This weight loss journey is a long and challenging.  You have to keep grinding and never give up.  If you fall short, don’t beat yourself up.  Just learn from your mistakes and start over again.  #TheStruggleIsReal
Here is what I looked like two weeks ago. 
Here’s what I looked like in 2008.   Here’s what I looked like after my colon hydrotherapy session.

My Weight Loss Journey (Posted February 4, 2018)

Photos:  This is what I looked like in 2005.  I weighed 235 lbs.

Hey folks, I promised full transparency.  Yep, I am putting myself out here.  I get emails and tweets from a lot of you who say I inspire you.  Thank you. “I’m just a dude from DC with a social media platform.”  For those of you who struggle with weight loss and “follow me,” I want you to know that I appreciate you.  “The struggle is real.”

Nothing is more discouraging than not being able to lose weight no matter how hard you try.  When I resigned from my government job in 1995, I weighed 235 lbs.  I am 6 feet 4 inches tall.  According to the National Institutes of Health (NIH) weight guidelines at that time I was “Overweight.”  A few months earlier, my doctor warned me that my cholesterol ratios were too high.  My health was in jeopardy.  Despite the doctor’s warning, I made no changes to my lifestyle.  Within months I weighed 265 lbs. and my body fat percentage was 22%.

I was trying to balance family life and a heavy travel schedule and did not take time to exercise.  One evening while dining at a restaurant with my family, in-laws and friends, I started to sweat profusely.  I tried to play it off as “nothing” but soon found that I wasn’t fooling anyone when my mother-in-law said:  “My goodness I think he’s having a stroke.”  I calmly told everyone that I was OK and attempted to leave the table to collect myself.  I never made it, never fooled anyone and ended up in the emergency room of my local hospital.

Test results revealed high cholesterol and a host of other correctable conditions.  After giving my family a scare, I decided to get serious about my health.  I bought a gym quality treadmill and began using it.  I stopped eating fast food and started using some Slim Fast products.  Slowly and surely I started losing weight.  I shared my story with Slim Fast and the company selected me to be a paid endorser of their products.  I lost 35 lbs. in 5 months and lost 4 inches off of my waist.

Two years later, I gained the weight back and added 10 additional pounds.  I now weighed 275 lbs.  I decided to lose the weight again.  This time I decided to use Nutrisystem.  Nutrisystem ships meals directly to your home. The Nutrisystem plan is based on portion control and moderate exercise.  Once I started eating one entrée per meal, I started to lose weight.  Six months later, I loss 30 lbs. and kept the weight off for about a year.

Over the past 20 years, I have lost and gained over 30-60 lbs. four times.  This is not a healthy way to lose weight.

In 2015, I hit my all-time high in weight — 346 lbs.  I decided to lose weight the old fashion way by making healthier meal choices, eating smaller portions and exercising consistently.  I cut out sugar by not drinking orange juice and replaced that with low-sodium organic vegetable juice.  I also cut out sugary drinks like sweet tea and energy drinks.  I NEVER drank sodas.

Here I am at Ft. Washington Park in October 2017.

I began riding my bicycle to specifically lose weight and lower my cholesterol and blood pressure.  I took a cycling class years ago in college and enjoyed it.  I got my bike out of the garage and started riding after work and on weekends.  I began to participate in a few organized rides.  I decided to start slowly and ride in my neighborhood park during the week and go to Haines Point in downtown DC on weekends.  I started losing about 2 lbs. per week.  Believe me, losing 2 lbs. was a great motivator.

Losing weight is one of the most difficult challenges I’ve faced.  Maintaining a healthy lifestyle is paramount.  I owe it myself and I owe it to my family to be healthy.  Some of you have been brutally honest with me along this journey.  In addition to my family, Mildred Muhammad, Kirk Caldwell and Ronnie Williams stand out.  I hear you and I appreciate you..  I believe my current weight loss method will be my most successful because it’s the most practical solution to date.

Eight months ago I started taking the All-In-One Master Tonic, a unique blend of Bragg Organic Apple Cider Vinegar (with the Mother), Lemon Juice, Ginger, Honey, Cayenne Pepper, Turmeric, Cinnamon and Cloves.  I was  overweight and taking medication for high blood pressure, high cholesterol and diabetes.  My doctor was skeptical that some “apple cider vinegar” tonic could yield any dramatic results. 
I started an exercise regimen, continued cycling, modified my diet and continued taking the All-In-One Master Tonic 2-3 times a day.   At my next medical appointment, my doctor noted improved lab results specifically, in my blood pressure and cholesterol numbers.  Three months later I had a follow-up medical appointment.  My blood pressure dropped from the 160’s to 120/80.  The doctor reviewed the lab results and instructed me to STOP taking my diabetes and blood pressure medications.  The doctor also reduced my cholesterol medicine to half of my previous dosage and recommended that I continue taking the All-In-One Master Tonic.
Here I am with the woman who introduced me to the All-In-One Master Tonic, Dr. Shakiera Hockaday-Bey, owner of the Herbal Infusion Health and Wellness store located in Ft. Washington, MD.  I am the self-appointed “International Director of Sales and Marketing for the All-in-One Master Tonic.

People gain weight for a variety of reasons.  If you’re having trouble losing weight, don’t give up.  Find a method that works for you and stick to it.  Don’t overdo it.  Be patient and remember that “slow and steady wins the race.”  Losing weight is a lifestyle choice for me.  I’m a work in progress, but I am on the right path.  If I can do it, believe me, you can too.

Stick with it and if you have to, don’t be afraid to ask for help.  You know where to find me.

The struggle is real!  I have a LONG way to go.  

February 19, 2018:  I’m still on the weight loss wagon. Consistent exercise and portion control have proven to be a winning formula for me. These self-inspired and unorthodox meals work for me. Breakfast consisted of 2 hard boiled eggs and vegetable sausage. Lunch was organic beets, steamed broccoli and chunks of BellaVitano Merlot cheese. Dinner will be organic chicken, kale and white bean soup. #TooMuchSwag

Here’s to your good health.  Thank you for your support.