The Right Way Manage Your Weight with Guest Author, Dr. Elizabeth Trattner

Elizabeth TRattner
Meet today’s guest author: 

Dr. Elizabeth Trattner specializes in women’s health, weight management, allergies, autoimmune diseases and environmental illnesses. Since 1991 she has been advancing the concepts of integrative medicine combining her expertise in Chinese Medicine, nutrition and women’s health. Elizabeth has been featured in national publications as an expert in Integrative medicine. She has been featured on television including The Oprah Winfrey show along side her mentor, Dr. Andrew Weil. Elizabeth is also a contributing author for medical books, journals , websites and magazines. 


One of the biggest phenomenon I witness in my practice is women of all ages wanting to lose weight.  There are so many diets and so many opinions out there that it can make one dizzy.  The secret to losing weight and keeping it off is eating a clean diet. A clean diet consists of organic , hormone free,grass fed animal and dairy products ,whole grains, unprocessed nuts and 7-11 servings of organic vegetables and fruit.

Women ask me how can I lose weight quickly? There is no such thing as a quick fix with weight loss. By staying away from junk, and eating at least 1,200 calories a day of clean, healthy and organic food it is possible to drop anywhere from 1/2 pound to 5 pounds in two weeks. Here is an outline I give to patients. Make sure to eat protein at every meal and pick either a starchy vegetable or starch at each meal to keep blood sugar stable.

Closeup of beautiful woman feeling the temptation of eating chocolate

Women’s Weight Management Dietary Guidelines

Daily intake:

Proteins: 4-6 oz of fish,  or seafood(if permitted), 4-5 oz of poultry, 3-4 oz of red meat: beef, lamb and bison(if permitted), ½-3/4 cup beans;2 oz of hard cheese, ½-1 cup of ricotta(skim) or cottage cheese(skim), 1 cup plain unsweetened yogurt; 2 eggs(if permitted);1 cup egg white , 1 cup tofu or soy yogurt;3-4 oz of seitan or tempeh;1 oz of nuts(10-20) or 2 tbsp of nut butter. 3  servings of protein a day

Vegetables: artichokes beets bok choy broccoli, cabbage, cauliflower, celery, chard, cucumber eggplant, greens (collard, kale, mustard, turnip),leeks, mushrooms(shitake, Portobello no white button), okra, onions peppers pumpkin, radishes, rutabagas snow peas, green beans, snap peas, zucchini, yellow squash, spaghetti squash, tomatoes, watercress,  herb mix salad, Brussels sprouts, carrots, spinach, water chestnuts, yellow wax beans, endive, escarole, fennel, parsley, sprouts(alfalfa, mung bean and radish) . Unlimited

Fruit: Apple, apricots,1/2 of a banana, blackberries, blueberries, boysenberries, cantaloupe, cherries, Clementine, cranberries, fresh figs, grapefruit, grapes(1 cup) guava, honeydew, kiwi, lemon, lime  lychee (fresh) mango, nectarine, orange, papaya, peach, pear, persimmon(fresh)pineapple, plums, pomegranate, raspberries, rhubarb, star fruit, strawberries, tangerine, watermelon. Unlimited

*7-11 servings a day of vegetable and fruit/day, emphasize vegetables. 

Starchy vegetables: 1/3-1/2 cup beans or peas(cooked), ½ cup corn, ½ cup green peas, ½ cup edamame, ½ cup plantains or yuca,1 small yukon or purple potato, 1 small sweet potato,

Starches: 1/3-1/2 cup of cooked barley, whole grain cous-cous, bran, whole wheat pasta, quinoa, brown or basmati rice, oatmeal;1 organic corn tortilla, 1 slice whole grain high fiber bread,3/4 cup high fiber cereal, 3-5 whole rye crackers,1-2 cups air popped popcorn(limit); 5 Mary’s Gone Crackers, 5 San J,  Holgrain, or Edward and Sons brown rice crackers.

*3 servings a day of starchy vegetables or starch servings/day

 Fats:  ½ avocado,10 green or black olives,  1 tbsp capers,1tsp of organic olive, canola or sesame oil, 1tsp of smart balance, spectrum spread, or earth balance, 1tsp vegan or organic mayonnaise, 2 tbsp salad dressing(Annie’s shitake sesame or goddess, Newman’s original). Nuts, see protein. 3-4 servings/day.

 Water: Minimum of 64 oz a day. This can include oolong, green, white and herbal tea, seltzer water. Studies have shown green tea has facilitated weight loss. You may have low sodium organic vegetable, chicken or beef stock.

 Additional foods: spices, herbs, all dietary supplements and herbs, stevia, fresh lemon and lime juice, apple cider or balsamic vinegar, coffee(limit 2 cups)1 tbsp honey or maple syrup.

Please eat every 2-3 hours. Stop eating 3 hours before bedtime or by 8pm. Herbal tea permitted.

You can learn more about Dr. Trattner on her website:

We love following her blog where she provides resources for living a healthy lifestyle, just like this one!  




I cant believe it has been a MONTH since I started working out and eating right! This is crazy because I have already transformed SO much I feel like it’s been months. Check out the intro to the video below to see day 1 vs today!!

This week it snowed twice in Rochester and it was just not the type of weather that would make me want to leave the house but I toughed it out for 5 days out of the week to get my butt to the gym. I shared some of my favorite workouts from the week in the video above ❤

I’m still drinking my Teami Blends tea and I can’t go without it! My favorite blend is the “Skinny” blend and the Teami Tumbler to make it easy for me to teatox on the go. You can use code “LADYCODE” for 10% off your purchase today.

I’ve been struggling to stay motivated but my main motivator has been the fact that I have to make a video every week showing my before and after photos. If you want to start a fitness routune, check out this Lady Code article with tips on how to reach your fitness goals! 


Love you guys!



My Fitness Journey: Week 3! Staying Fit on the Go-At Home and While Traveling [TEAMI BLENDS DISCOUNT CODE]

Committing to getting in shape is hard enough already, but add a crazy schedule full of traveling and it feels almost impossible! Luckily, over the past few years, I’ve learned some ways to stay in shape at home and on the go!

Last week I was in New York City for 4 days so I was busy indulging in the amazing food NYC has to offer. I couldn’t work out while I was there but I drank my Teami Blends “Skinny” tea blend every morning in my super convenient Teami tumbler. I noticed the tea helped suppress my appetite and it sped up my metabolism! Even though I only worked out 3 times this week, I still saw a huge difference!

Watch the video below for some of my home workouts:

If you want to try the Teami teatox, use code ‘LADYCODE‘ at checkout for 10% off your order! My favorites are the Teami Skinny, Teami Profit, Teami Colon, and you HAVE to get the Teami tumbler! It makes life so much easier to teatox on the go!




My Fitness Journey: Week 2 [Diets] [TeaMi Review] [Workouts]

Okay so it has officially been 2 weeks since I started dieting and working out on this mission to get my summer body back!

Let’s recap week 1:

Once thing that I did differently this week was that I started drinking TeaMi Blends Skinny Tea. I started it late and this is only my third day on the stuff, and it’s a 30 day program so let’s see how it goes!I don’t SEE a noticeable change in my body but looking at these photos helps me see how far I’ve come in just 14 days!

fitness blogger two week transformation

Here is my week 2 vlog with my TeaMi Review (so far), recipes, and fun ab & butt workouts with Raven Reed!

Keep up with me on snap chat | LisaLopie | and Instagram: @Lisa_Opie





Last week I decided to commit to a healthier lifestyle that includes eating better and working out! I made a vlog intro showing my body before (1 week ago), and then filmed an update today with my after photo. Getting in shape is a journey and it takes a lot of time, dedication, perseverance, and discipline. I defintely had my moments where I binged on carbs but the most important thing is to get back on track and be persistent!

Watch my vlog of the week below with some recipes and workouts that I tried this week ❤

I just started trying Teami Blends detox blend to kick start my workout. I’ll let you know how it is, but if you’re interested in trying it CLICK HERE and use code LADYCODE for 10% off your purchase! Screen Shot 2016-03-17 at 4.35.35 AM

Vlogs to Follow for Health & Fitness Motivation For Women

After my last pageant, I pretty much stopped dedicating my life to the gym and eating right. My body was at its peak in July 2015, but after the pageant I pretty much drowned myself in donuts and pizza. Luckily this unhealthy eating hasn’t really shown on my body (thanks mama’s genes) but I’m starting to feel soft and I really do want to get back in shape!

lisa opie miss florida usa

Since I’m active on YouTube, I spend a lot of time getting distracted by all of the amazing content out there on YouTube! I seriously could spend hours a day on YouTube watching anything from skiing videos to makeup tutorials. Yesteday, I somehow I ended up binge-watching Heidi Somers and Nikki Blacketter’s fitness videos and vlogs. Literally, by 8pm I took my pre-workout, packed up my protein, laced up my sneakers and went to the gym for 2 hours, trying out their recommended workouts for getting a bigger booty and a smaller waist.

Lady Code is all about motivating other women and I think that Nikki and Heidi are definitely doing just that to motivate us to go out and eat healthy and get in shape!

Check out my favorite videos of theirs, and let me know if it motivated you! I took some “before” photos yesterday for me to look back on and stay motivated as I start this journey to get back in shape, and I’ll be trying out these workouts and following other vloggers to achieve my goals. I’ll be blogging/vlogging what worked for me and what didn’t, so you can follow my transformation too. I hope these videos motivate you as much as they motivated me!

I love Heidi’s videos because she will also share what she is eating along with her grocery hauls and recipes! Happy lifting 🙂


Welcome back Monday!

Happy Monday everyone!

I hope you all had an amazing Christmas spent with your family and friends.

With New Year’s around the corner I am sure there are plenty of people with resolutions to eat healthier. Today I will share my favorite healthy dessert with all of you!

I spent Christmas Eve making my favorite dessert and now I get to share the recipe with you. This healthy dessert is the perfect thing to eat when craving something sweet. I wanted to use Motivational Monday to encourage some of you readers to make this great treat! It is perfect for all of you who are making New Year’s resolutions to eat healthier.

Being allergic to milk, wheat and gluten it is hard to come up with great desserts.This recipe is a modification from raw  “bakery”  that serves all gluten free, vegan, dairy free and “cane” sugar free sweets . Their desserts are raw and even sometimes nut free. This delicious recipe, is nut,fructose, gluten and dairy free. It is loaded with anti oxidants, zinc and healthy fats from coconut oil and pumpkin seeds. It is however high in calories, but the calories are good for you instead of junk.

My mom and I made the Chocolate Mint Nut Free Brownies together. My mom, Elizabeth Trattner, is a doctor of Integrative and Chinese medicine as well as a certified Chef from the Natural Gourmet Cooking School in New York. She assisted me making these brownies as raw and gluten free baking can be challenging. Below are the ingredients and steps for this delicious recipe (I recommend doubling or even quadruplicating it since this recipe can be a little difficult for first timers).



  • 1 cup of pumpkin seeds (Raw for the best results)
  • 2 cups of dates (with the pit removed)
  • 3/4 cup of raw cocoa powder
  • 1/2 cup of desiccated coconut
  • 2 tbsp of organic rice malt syrup
  • add a few drops of 100% peppermint extract

Chocolate Frosting Topping

  • 1/3 cup cold pressed coconut oil
  • 1/4 cup of raw cocoa powder
  • 1/4 cup of organic rice malt syrup

*do not use a blender to make the frosting, the heat will ruin the consistency and it won’t freeze correctly. Just whip it yourself for the best results*


Lightly grease an 8×8 pan, preferably a silicone pan to remove the brownie easily at the end and facilitate cutting.

First grind pumpkin seeds into a fine meal. Use a strong food processor. Then add dates slowly so everything is uniform. Follow with cocoa powder and coconut . At the end, add the brown rice syrup and peppermint extract and slowly the mixture will uniformly come together. This will take some time, and remember to scrape the sides of the food processor to ensure the mixture is uniform and smooth.

Remove the mixture and divide in half. In you use a pan, place half the mixture in and press down with a smooth ramekin or other object to create a flat surface. Your brownie should be level as shown in the video. Place this in the freezer for 10 minutes so the first layer can set .

Now make the icing! Warm up the coconut oil in hot water. This method is better than a microwave or even using the oil in it’s solid state. We have made this recipe many times. (Do not use a blender because the velocity will make the icing off) With a whisk, mix the oil, rice syrup and cocoa powder. You will have a runny chocolate icing. We like using a Pyrex measuring cup with a lip so it is easy to pour.

Remove your bottom brownie from the freezer. Drizzle half of the icing onto the top of your brownie and use a spatula to ensure the icing is uniform. Place back into the freezer for another ten minutes.

Remove the brownie and icing from the freezer and add the second half of the brownie. Pack down with the ramekin or other flat surface. Return to the freezer for another 10 minutes.

Finally, add the remainder of the icing to the top of the brownie and smooth with a spatula.Return to the freezer to set up for at least 1-2 hours depending on the climate where you live.

Remove brownie from freezer and let it sit on the counter top for a few minutes. If you used a silicone pan you can gently slide the brownie out and place on a cutting board to cut in uniform squares. either way, use a knife that has been placed in hot water to facilitate cutting through the brownie.

Note: These should be stored in the refrigerator because the coconut is not stable at room temperature.

This recipe was multiplied 8 times because we had a large crown of guests to feed. Your brownies will be flatter so make sure you remember this when making them!

*The measurements stated earlier are the original measurements, not the multiplied ones*




Watch the video below to see the step by step process:

Happy New Year!


Char ❤

Wellness Wednesday

Happy Wednesday all!

I deeply apologize for my delay in this post. I have learned that I do not have a future in the technological world since I could not learn how to save videos. That however, is a story for a different day.

Over the weekend I covered the Vizcaya Spokes-model search and all of the girls were in AMAZING shape. Despite having busy work and school schedules, these women still manage to find time in their lives to work out. I for one am extremely motivated by their dedication.


Fitness is so important to our health. We are supposed to work out at least 5 days a week for a minimum of thirty minutes. Physical fitness is not just beneficial for our weight, but recent studies show that it helps maintain a nimble brain as we age, and help reduce both cardiovascular disease and blood sugar.

That is just the beginning. Fitness can help boost your mood. Not only does it improve your well being, it helps combat with health conditions like type 2 diabetes, depression, arthritis, certain types of cancer, and even prevents strokes.

I love to workout. Not only does it help me get in shape, but I feel better, both mentally and physically afterwards. I thought I worked out a lot, then I met Caitlin Russell, the new Miss Vizcaya Spokes-model 2016. While attending the event I had the chance to interview her about her workout routine.

Caitlin Russell and Charlotte Trattner after the crowning.
Caitlin Russell and Charlotte Trattner after the crowning.

She does 200 abdominal workout before bed! Isn’t that amazing?

If she can do 200, lets try to complete 100!

Check out the video below.

I hope our video was able to motivate some of you viewers to start working out. Something as simple as walking for 30 minutes a day can make such a difference in your life.


Happy Wednesday everyone,

Char ❤

Happy Monday!

Happy Monday!

Hope you all had a bright and sunny week following last week’s motivational tips. As most of you know, I post for Motivational Monday, but I am calling this Monday, Meditative Monday because I want to explain the importance of meditation.

I love meditating and have been meditating religiously for the past 5 years. The great thing about meditation is that you can do it wherever and whenever you want.  You can meditate anywhere from 5 minutes to an hour, but they’re generally 20 minutes. You have to find what works best for you.

Meditation has been proven to help combat disease, boost your immune system, calm you down and reduce your anxiety.

I tend to meditate before a big exam, performance, when I need to calm down or whenever I have to perform at my very best. Whenever I meditate, I am never let down. If done on a regular basis, meditation produces the same effects as deep restorative sleep.

I tend you use meditation as a way to help me start my day on a positive note. Whenever I want to feel good and focused or stay calm I turn to meditation.

There are so many options online to choose from. My personal favorite is yogaglo but there are many others:

  1. Stop, Breathe & Think- free
  2. Insight Timer- free
  3. Meditation Oasis (a combination of different meditation options)- $15.99

There are also YouTube channels for meditation:


Link to YogaGlo – The subscription is $18/ month

You need to choose the right one meditation for you.

Check out the video the corresponds to this post below.

Bye everyone. Have a motivated and meditative Monday.


Char ❤

Love Your Body First

Every day, scrolling through Instgram, I see women with unrealistic bodies promoting products like waist trainers, detox teas, teeth whitening kits, and crazy new tools to make you skinnier, trendier, prettier, and… happier? 

waist training

khloe kardashian waist training khloe kardashian waist training instagram
Just imagine what this contraption is doing to your internal organs!

I was a victim to this crazy form of aggressive (and unhealthy) social marketing for the past two years. I bought the waist trainers, the laxative teas, the teeth whitening kits, the makeup, and the face masks. Seeing the perfect women on Instagram promoting these products made me feel like I wasn’t skinny enough. I didn’t squat enough. I wasn’t pretty enough. My hair wasn’t long/thick enough. As a result of this, I bought whatever these perfect Instagram girls were selling. 

lisa morales instagram teeth whitening

Little did I know that I was subconsciously comparing myself to these girls and it led to a negative relationship with my body. I was willing to torture my body with waist trainers and laxatives to get achieve look that is unrealistic and unattainable for me. For two years, I wore a corset that moved and bruised my organs because I had to get that perfect waist. I tried body wraps that claimed to take inches off your body, and I relied on detox tea with laxatives to lose weight in as low as 2 weeks. 

lisa morales
Seeing photos like this come up in my feed made me feel like my body wasn’t good enough…

It wasn’t until I suffered from a complex health issue involving my appendix (most likely as a result of the waist training) that I realized how cruel I was being to myself and my body. My dear body, which regardless of what I was putting it through, kept trying to keep me alive and fought for my health. During my recovery I started to connect with my body.


We only have one body to live in. It fights every day to keep us alive. It puts up with all the chemicals you put on it, all the fast food you eat, the negative thoughts you have about it when you look in the mirror, the crazy things you do to it to try to lose weight, the alcohol you drink, the tobacco you smoke. It never stops taking care of you. 

Isn’t it time you took care of it back? 

Your body is your body, you are YOU. Love yourself, and love your body back by only putting healthy, nourishing food into your body. Take walks, jog, and exercise. Drink plenty of water. Stop putting disgusting things like GMO’s, artificial foods, soda, processed foods, alcohol, and trans fats into your body. Your body is strong and it can handle it, but why would you do that to yourself? Once you develop a healthy relationship with your body, you are going to start to see a major lifestyle change and a major change in the relationship you have with yourself and your body image. In fact, eating clean and exercising will make you become the most beautiful you that you can be, and the confidence you gain from loving yourself will make you even more radiant! 


Now hit that unfollow button on all those crazy girls’ social media accounts. None of us need that kind of negativity in our lives. 

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