Pigments in Fruits & Vegetables

fruits and vegetables pic

Happy New Year FYI readers! For our Winter issue I will talk about the importance of consuming a variety of pigmented or colored fruits and vegetables. We are all aware of the recommendation of consuming 5 servings of fruits and vegetables daily but in this issue I will briefly point out why this recommendation is important and how to maximize the effect. Fruits and vegetables contain a variety of nutrients and vitamins and the different pigments are actually different phytochemicals that are beneficial to our health.

The red pigments found in fruits like watermelon, red grapes, tomatoes and strawberries are called lycopene and anthocyanin. These pigments may reduce the risk of several types of cancers especially prostate cancer. These pigments are also powerful antioxidants that keep the heart healthy and protect from cell damage.

Orange and yellow pigments found in fruits and vegetables such as oranges, sweet potatoes, pumpkins, and carrots are colored by carotenoids. Beta-carotene is the precursor for vitamin A which may reduce the risk of cancer and heart disease, improve immune function, and decrease the risk of age related macular degeneration.

Green fruits and vegetables are pigmented by chlorophyll and include dark leafy greens, green pepper, honey dew melon, green apples, kiwi, lettuce zucchini, and broccoli.

Dark leafy greens contain folate which is a very important nutrient for women’s health especially during pregnancy. They also contain a chemical called lutein which is integral to healthy eyesight. Blue and purple pigmented fruits and vegetables contain anthocyanins which are potent antioxidants that protect the cells from damage, reduce the risk of cancer, and heart disease. Included in this group are blackberries, eggplant, figs, purple grapes, raisins, and blueberries.

White fruits and vegetables are colored by pigments called anthoxanthins. These pigments contain healthy chemicals such as allicin which may reduce cholesterol and high blood pressure and reduces the risk of stomach cancer. Included in this group are bananas, garlic, ginger, onions and mushrooms.

This is only a brief introduction to the potency of the health generating chemicals found in fruits and vegetables and I encourage you to do further research on this fascinating topic. Until next time, “eat the rainbow” when choosing your fruits and vegetables.

-Mark Davis BS NUT

Fitness Is Not Just a Choice, It is a Lifestyle

Terrell Washington, Personal Trainer & Fitness Model
Terrell Washington,
Personal Trainer & Fitness Model

From Huntsville, Alabama, currently residing in
Houston, Texas, Terrell dedicates his life to fitness and health. He goes by the 80/20 rule of fitness to keep up his great looks. Eighty percent of how he looks comes from nutrition. Terrell drinks 6 bottles of water a day which keeps him looking young and eats 4 meals a day to maintain his lean muscle mass. The other 20 percent comes from working out 4 times a week. He views fitness as a lifestyle because he knows of the negative repercussions an unhealthy lifestyle creates.

Terrell has been involved in fitness since the age of 14, but only as a hobby. Now he takes time out to inform others on living a healthy lifestyle.

Terrell Washington, Personal Trainer & Fitness Model
Terrell Washington,
Personal Trainer & Fitness Model

Currently, he is a personal trainer at Katy Fitness and a fitness model. He has participated in fashion shows and Muscle Mania, a fitness division composed of sportswear, club wear, and swimwear. He is also owner of Elite Body Fitness. In the future, he sees himself as a top prospect in the modeling industry. He wants to do commercials and pose for Men’s Health magazine. He says if he was not modeling, he would still be a personal trainer and fitness coach. He would also continue to educate others on good health. If none of his plans go through, he will continue to use the 80/20 rule to reach his full potential of fitness.

-Tinka Bell Israel

Dennis Sanders Jr. will get you Fit!

Personal Trainer & Fitness Model
Dennis Sanders Jr., Personal Trainer & Fitness Model
Dennis Sanders Jr.,
Personal Trainer & Fitness Model

Visually looking at Dennis Sanders Jr., we can tell his life revolves around health and fitness. His great looks and muscle tone should also motivate others to live a healthy lifestyle. He keeps his great physique from good nutrition and working out. He drinks 6 to 8 bottles of water a day to help maintain his lean muscle mass and also works out 5 days out of the week. His advice to others is to work hard, be dedicated, and consistent in life and not just fitness.

Dennis Sanders Jr., Personal Trainer & Fitness Model
Dennis Sanders Jr.,
Personal Trainer & Fitness Model

Dennis began fitness modeling when he was 19 and a sophomore at Texas Southern University. He competes in fitness modeling shows and also healthy lifestyle photos. His hard work and dedication has helped him overcome his roadblock of not believing in himself and not having confidence because of what others think. In the future, he wants to continue to be a personal trainer at Katy Fitness and participate in body building shows. He also plans to compete in more fitness shows and network with modeling agencies.

Tinka Bell Israel

Money Blueprint

changing your money blueprint image

When was the last time you created and or reviewed your money blueprint? Think back as far as possible to your first memory of money. What was the first thing that came to mind? Was it a memory of someone taking you to the store and telling you that you can have whatever you like or someone telling you that money doesn’t grow on trees? Do you remember your parents arguing over bills or them showing gratitude for what that they had? How often did you witness them displaying that behavior? Everyone has a money blueprint whether it was something that they designed themselves or adapted from their paradigm. In this reading, a money blueprint is your perception, understanding, relationship and mindset towards money. You can take a look at your current financial state and it will give you a true reflection of how you feel about money. I’m not referring to your physical feelings that you believe reflects your understanding about money, but the feeling that is deeply ingrained in your subconscious mind. Take a moment and really think about who influenced you financially; take another moment to compare the differences and similarities you share. Do you both have set financial goals, are you both in debt, do you both spend too much or too little, or do you live paycheck to paycheck? As a child you had no control over what you received, however as time pass you gain a higher awareness such as wisdom, knowledge and understanding. You begin to move into a new consciousness when you work to undo years of conditioning.


Money is the root of all Evil was a statement that was rooted in my mind. I heard that statement throughout my childhood with a host of other anti-money ideas that I still hear to this day.  As an adult I battled with discovering my purpose because I had a big dream however my dream required big money. I had to understand it for myself. For the “love” of money is the root to all evil. Do you hear of the wealthy killing and stealing from others for a few dollars? How many rich people have you seen robbing corner stores and breaking into homes to take what others have worked hard for?  I was carrying an emotional attachment towards money that was given to me by my religion. How can you carry ill feelings  towards something that you need? If there’s a person who you couldn’t stand to be around wouldn’t you do what you could to avoid consistent interaction with them? You get paid and pay all your bills and it’s all gone because subconsciously you really don’t like money and can’t stand to have consistent interaction with it. Your mind is not here to help you make right or wrong decisions, but to protect the programming that occupies that space. Let’s say you have your thermostat set to 80 degrees inside and it gets too warm so you let the windows up and the temperature outside is 40 degrees. The cold air begins to circulate the room and temperature begins to drop and the thermostat detects the change of frequency. Without any effort on your part the heater automatically turns on because the temperature in the room was not on the same vibration of the thermostat. This is what our subconscious mind does to us in every aspect of our lives. It protects us from tuning into another frequency that doesn’t exist in your consciousness, but you have the power to reprogram it with time and effort.

Begin to study yourself and find out where you dollar sign safestand and create your own money blueprint. I’ll give you a few things to consider and to be aware of while on your journey to financial freedom. Consider having the “I create my life” attitude rather than the “life happens to me” attitude. People who are wealthy know and understand that they have the ability to do and live however they want to because of the choices they make. Others are always playing the victim or the blame game. Justifying and complaining about the situation they’re in rather than making an effort to change it. People who are wealthy play to win rather than play to lose. Others play the entire game on defense rather than offense. Those who are financially independent want their cake and eat it too. Middle class individuals feel that the cake is too rich so they will only have a slice. The poor do not feel that they deserve cake so they settle for a donut and focus on the hole and wonder why they have nothing. I’ve heard all my life you can’t have your cake and eat it too. Why not! What’s the use of having it if I can’t enjoy it? People who are wealthy bless others with money and others resent them. Always bless and speak highly of something that you desire. The wealthy contribute to the universe constantly without conditions. Those who have a poverty mindset only focus on themselves. They operate from a consciousness of lack. Everything that they get they have to keep because they’re not sure when the next time it will come around again. When you give without conditions it will come back to you no matter what. It might not be in the same form or from the same source in which you gave but you will receive tenfold. Once you begin to understand and apply new concepts about money you will see things change for the better. It will take time because you’re on a journey of undoing years of programing but it can be done. Determine how you want your money blueprint to look and design it.

-Rhonda Williams

INSTROment: The Artist who is ‘One” with Music

The weird, unique, and creative artist Instro continues into 2014 by working, working, and more working. He is focusing on his team more this year to put out more music and short films. His latest singles are ‘New Dallas and ‘City of Gold’. He also has two short films dropping this month in January called ‘Frenemies’ and ‘Couldn’t Let Go’.


Instro is always grinding and continuing to give his fans and other listeners something to anticipate. His is releasing his 1st mixtape entitled, ‘Samples, TV, and Movies’ in April. Instro is always looking for people who want to be involved in his short film projects. He currently has 5 short films scheduled to release this year. He has the desire and determination to change the lack of entertainment in the world.

Contact INSTROment:

-Tinka Bell Israel

10 Steps to Help You Start your Business

open your own business IMAGE

Starting a business is not for everyone, but the small business sector could use more entrepreneurs! Gauging the gap in today’s society, the entrepreneurial spirit can be found across many cultures in our society. We have to weigh in on the importance of entrepreneurship, and how these efforts usher in new frontiers, creating opportunity for our societies. So, Mind the Gap when starting your own business, and keep the following steps in mind.

Entrepreneurial Gaps in Society:
1. The Gender Gap (Men v Women)
-Male entrepreneurs outnumber females by a ratio of 2 to 1
– Half of the workforce and college students are female
– There is a need to cooperate to mend this gap

2. The Generational Gap (Youth v Elderly)
– new entrepreneurs are age 20-34, accounting for nearly 30 percent every month
– highest index for new entrepreneurial include individuals 45-54 years of age
– There is a need to exercise two-way mentoring to mend this gap

3. The Global Gap (America v World)
– 39.8 percent of American entrepreneurs are non-Caucasian; 22.9 percent are Latinos
– Sweden, Austria and the Netherlands outperform the U.S. in business creation
– There is a need to establish cross cultural relationships to mend this gap

10 Steps to Start Your Business IMAGE2


10 Steps to Start Your Business:
1. Create Your Business Plan
– Essential roadmap for business success, projecting 3-5 years
2. Choose Your Business Structure
– Structure will have legal and tax implications
3. Choose & Register Your Business Name
– Key step to legally operating your business
4. Obtain Your Business Licenses & Permits
– Federal and State licenses & permits you will need to obtain
5. Learn About Business Laws & Regulations
– Subject to some of the laws and regulations that apply to large corporations
6. Finance Your Business
– Understand financing needs and options available to help start, manage & grow
7. Explore Loans, Grants & Funding
– Explore your opportunities that range from traditional loans to grants and bonds.
8. File & Pay Your Taxes
– Obtain a tax ID
9. Choose Your Location & Equipment
– Ensure compliancy with leasing terms and zoning ordinances
10. Hire & Retain Your Employees
– Learn about employment and labor laws to ensure compliancy

We encourage everyone to pursue their entrepreneurial goals, no matter what gender, age or culture. Just do your research, follow the steps, and mind the gap!

-by Jacob Isaac

Disclaimer- This article is not legal advice. Please console a lawyer for legal counseling.

Business Spotlight: KATY FITNESS & NUTRITION

Katy Fitness & Nutrition

Dennis Sanders Jr. (trainer), Brenda Limbrick-Sanders (owner), Terrell Washington (trainer)
Dennis Sanders Jr. (trainer), Brenda Limbrick-Sanders (owner), Terrell Washington (trainer)

Sculpting your fitness levels and easing your mind, body, and soul in order to reach your “Individual Fitness Plan” (IFP). Designed for all individuals of all ages.

Katy Fitness & Nutrition
Katy Fitness & Nutrition

Brenda Sanders-Limbrick, CEO
Cell # (832) 524-6801