How to Prevent Catching Cold or Flu

How to Prevent Catching Cold or Flu

It seems like everyone around me is either sick, getting sick, or recovering from being sick.  Short of staying home and being a hermit, how do you prevent catching cold or flu? In this video, I’ll go over my Cold & Flu Prevention Kit.  I use these items to help strengthen my immune system and it works great! I take these with me every where I go, and they are airplane friendly as well.


Prevent Catching Cold & Flu Video

1- Olive Extract

Olive extract is a powerful supplement that’s fantastic for enhancing the immune system. The olive plant is a rich source of such beneficial plant compounds as tocopherols, flavonoids, anthocyanins, sterols and polyphenols. Research shows olive leaves have enhanced the functioning of the immune system and help fight viral infections, especially when fever is present. Because of polyphenols in olive leaves, it has also been shown to have antimicrobial effects against a variety of viruses, bacteria, yeasts and fungi. You can take Olive Extract with water, but I prefer to just take it straight. Although it is certainly not tasty (think of a combination of Everclear Liquor and Olive), it has proven time and time again to keep me from being sick, even when I am stuck in with a plane full of coughing people. Make sure to take it before you get sick or if you feel like you are about to catch something.


Olive Extract

2- Propolis

Propolis is shown to boost immune functions and has antimicrobial properties. Propolis comes from the resin of trees. It is made by bees and they gather the resin from trees, then transforming it into a very sticky and antimicrobial mixture they use as glue for their hive. Propolis works in two ways. First, it suppresses harmful infection and bacteria. Second, it stimulates the immune system and increases your body’s nature resistance. Take it with water or you can do what I do: Take is straight. Again, not the tastiest (think honey scented Everclear) but it works like a charm!




3- Tea Tree Oil

Tea tree oil, also called Melaleuca, has antiseptic properties and is known to fight germs. It comes form a tree native to Australia. It has been used to treat skin infections, minor burns, athlete’s foot, insect bites, acne, eczema, colds, flu and more. Tea tree oil is used topically and should never be taken internally. For colds and other respiratory problems, add the oil into a vaporizer and inhale the mist. I like to get the tea tree oil in a roller bottle and put it under my nose to help me breath. It’s great if you are congested. It also helps you relax. Because tea tree oil has so many other uses, it is quite versatile. I use it if I am breaking out and it helps clear my complexion. You can also add a few drops of the oil to bath water too.


Tea Tree Oil

4- Green Tea

Green tea is an amazing source of antioxidants as well as polyphenols, boosting your immune system.  Polyphenols in tea has been linked to killing the flu virus.  I’ve been drinking plain green tea for as long as I can remember (thanks Mom!).   I am a bit partial to green tea and oolong tea.  Oolong tea has also been know to reduce the risk of health conditions such as heart disease, inflammatory disorders,  and high cholesterol levels, while being high in antioxidants.  Don’t add milk though, because milk proteins bind to the polyphenols and make them ineffective.  If you need to sweeten it, try adding a touch of honey or Stevia.


Green Tea

5- Sleep

Sleep is an essential part of being healthy and having a healthy immune system.  When you are sleeping, you give your body a chance to repair itself.  In studies, scientist found  that sleep plays a critical role in healthy immune function, metabolism, memory, as well as learning.  Not getting enough sleep can lead to reduced immune function and even increased cancer risk.  How much sleep do you need?  For most people, it is any where from 6-9 hours.  Try waking up naturally without an alarm clock and see how many hours you slept for.   This will give you a good idea of how much sleep you need.  If you are having trouble falling asleep, try cutting back your caffeine intake by early afternoon and see how you feel.



6- 1 Hour Break

Kava, which is the primary ingredient in 1 Hour Break, is a plant native to the South Pacific which helps you relax.  Sometimes when I am trying to get some sleep but my mind is racing, I take this supplement and it helps me relax.  Unlike melatonin which makes you drowsy, this will relax you, but you can take it during the day as well.  The effects last about an hour and it helps calm anxiety, relief stress, and helps with insomnia.  I keep a bottle of it when I am traveling and it helps me sleep better.  . The root is used for medicine.  Kava is used to calm anxiety, stress, and restlessness, and treat sleep problems (insomnia).  I’ve tried the Cinnamon flavor (taste like Big Red), Mint, Honey (a bit too herb-y for me) as well as the Original (It reminds me of my mom’s Asian Herbal Medicine).  My personal favorites are Cinnamon and Mint.  =)


Kava Spray


7- Cough Drops

If you are sick, try your best to not cough.  Once you start coughing, you irritate the delicate lining of your esophagus, which causes you to cough even more and leading to a sore throat.  At night, you can try to gargle with warm salty water, which can draw excess fluid from inflamed tissues in the throat, making them hurt less.  During the day, I turn to cough drops.  I like Ricola because they are natural and made with herbs.  They also use orgainc farming practices and no chemical pesticides.





8- Wash Your Hand for 30 Seconds

To help prevent picking up germs and virus, wash your hands for 30 seconds.  You have to wash  wash your hands for about 30 seconds with soap in order to kill the bacteria and virus.  One trick I learned when I was in the medical field was to sing the “Birthday Song”.  It’s about 30 seconds long. Just don’t sing it out loud or people will look at you funny…


Hand Washing

9- Cover Your Cough

Lastly, if you are sick, make sure you cover your cough it doesn’t spread.  Try coughing into the crook of your elbow instead of your hands.  When you cough on your hands, you’re spreading germs when you touch other things.   Yes, it looks a little funny, but it works.

cover your cough


And of course, eating healthy foods and maintaining an active lifestyle also helps boost a healthy immune system.  I’d love to hear your favorite cough and cold remedies.  Feel free to leave comments!  =)


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Make it a Healthy day,

Annie =)

P.S. Don’t forget to pick up your free gift “30 Ways to Burn 300 Calories” eBook on my blog.

“Remember, being fit and healthy is a marathon, not a sprint. And I am here with you every step of the way.”

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What is Krav Maga?

What is Krav Maga?

Ever get tired of just going to the gym?   I know I sure do.  One of my favorite ways keep myself active and mix things up is to take classes.  I recently started taking Krav Maga and I love how it mixes fitness in with self defense.  What is Krav Maga?  Krav Maga is Israeli Martial Arts, used in the Israeli Military and now taught in the United States Military and law enforcement unit.  Martial Arts usually takes many years to master.  With Krav Maga, it is designed for real life scenarios and teaches you how to protect yourself in a short time.  In this video, my good friend and Krav Maga Coach Mark Dong, from Krav Fit Now, explains what Krav Maga is, and goes over some self defense moves.


Krav Maga for Fitness & Self Defense

Let’s stay connected!

Make it a Healthy Day,


Annie Chang

Healthy Living Junkie


P.S.  Don’t forget to pick up your free gift “30 Ways to Burn 300 Calories” eBook on my blog.

“Remember, being fit and healthy is a marathon, not a sprint.  And I am here with you every step of the way.”


#fitfam #fitness #fitnessaddict #fitlife #recipe #healthyfood #healthyfoodporn #healthymeal #healthymeals #anniechang #healthyliving #healthylivingjunkie #weightloss #weightlossjourney #strongnotskinny #fitgirls #fitgirl #fitchick #fitchicks #foodie #food #foodporn #foodpic #healthyfoodporn #foodpicture #lunch #dinner #eatclean #eatcleantraindirty #fitnessmodel #chef #fitnessgirl #fish #protein #healthyrecipe #planyourmeals #planyourmeal #loseweight #diet #dieting #weightlosstips

Avoid Weight Gain During The Holidays

Avoid Weight Gain During The Holidays

During the holiday season, there are lots of parties, get togethers, and dinner.  And everywhere you turn, there will be tons of food, high calorie appetizers, and alcohol.   Most people gain anywhere from 2-3 pounds during the holiday season and doesn’t lose it.  Each year, the additional weight adds up, and 5 years later, you will have gained any where from 10 to 15 pounds.  In this video, I share with my good friend and host of the show “Your Daily Dose of Inspiration” how to avoid weight gain during the holidays, as well as 5 easy tips to a healthier you.


Avoid Weight Gain During the Holidays



Let’s stay connected!

Make it a Healthy Day,

Annie Chang

Healthy Living Junkie

P.S.   If you are looking to get in shape quickly, DO NOT DIET.  Learn why dieting causes weight gain in this educational weight loss video. ❤


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Why Confidence is Sexy

Why Confidence is Sexy

Confidence is a really attractive quality in a man or a woman.  It doesn’t matter what size you are, whether you think you are attractive or not. Here is a real life example of why confidence is sexy. I was at a country bar with a group of co-workers when one of the co-workers, a really hot guy with muscular arms and a smile that shined like the sun came up to me and started talking. He was really cute and sexy, but he kept apologizing for the silliest things.






Him: “Sorry, I am such a bad dancer.”

Me: “No you’re not.”


Him: “Are you laughing at me?”

Me: “No, I’m just happy.”


Him: “I hope I’m not offending you.”

Me: “No, I’m having a really good time.”


It got to the point where I was hoping he would just stop talking because he was killing the mood! I was having a really great time, but because of his insecurity, I was annoyed. The thing is, we are all attracted to self confidence. Nothing is sexier than a confident man or woman. Sometimes, we all have moments where we are unsure of ourselves, but the best thing to do is to take a deep breath, smile, and act confident. When you act confident, people will respond. When you smile, you will get smiles in return. Happiness attracts happiness, and you will never be without friends. It doesn’t matter what you are wearing or whether or not you are the perfect size or weight. You are perfect the way you are TODAY. Lesson of the day? Be confident in your own skin. And my advice for the hot co-worker: “Just be yourself. You are amazing but you just don’t know it.”


Let’s stay connected!

Make it a Healthy Day,


Annie Chang

Healthy Living Junkie

P.S.   If you are looking to get in shape quickly & be healthier at the same time,   check out my educational weight loss video. ❤



“Remember, being fit and healthy is a marathon, not a sprint.  And I am here with you every step of the way.”


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Gluten Free Candy

Gluten Free Candy

Halloween is around the corner and there will be candy.  But if you are gluten sensitive, what candy is safe for you to eat?  If you are suffering from gluten allergies or gluten sensitivity, you are not alone.  About six percent of the US population, an estimate of 18 million people, have gluten sensitivity based on reports from celiac centers.  Symptoms of gluten sensitivity include bloating, abdominal discomfort or pain, diarrhea, constipation, muscular disturbances, headaches, migraines, severe acne, fatigue, and bone or joint pain.  And none of those symptoms would be a fun way to spend your Halloween night.

For those of you who are not familiar with what gluten is, gluten is a protein found in dough and it’s what gives it elasticity to help it rise and shape. Gluten is found in wheat, rye, and barley.  Many foods we eat every day has gluten, including pasta, bread, noodles, and candy.

So what do you do if you have a sweet tooth but suffer from celiac disease or gluten sensitivity? Here is a list of gluten free candy for the next time you have a sweet tooth.



Gluten Free Candy

3 Musketeers fun size
3 Musketeers Mint with dark chocolate


-Act II Popcorn Balls
-Albert’s Gummy Eyeballs
-Albert’s Iced Halloween pops – Alien Pop, Baseball Pop, Basketball Pop, Boo Pop, Carousel Pop, ColorBlaster Pop,   Football Pop, Happy Heart Pop, Hoppin’ Pop, Lickin’ Lips Pop, Lolliday Pop, Lollinotes, Pop-A-Bear, Soccer Pop, Alien Glow Pop, Buggin’ Glow Pop, Burstin Bits, and
-Almond Joy
-Altoids (except for Altoids Smalls Peppermint)
-Amanda’s Own Confections Chocolate shapes and chocolate lollipops
-Annie’s Organic Bunny Fruit snacks
-Applehead, Grapehead, Cherryhead

-Baby Ruth original and fun size
-Barrels of Candy
-Bazooka Big Mix (includes bubble gum, bubble gum filled candy, candy chews, and bubble gum filled lollipops)
-Bazooka Ring Pops
-Bazooka Push Pops
-Bazooka Baby Bottle Pops
-Betty Crocker Fruit by the Foot Wicked Webs Berry Wave mini feet
-Betty Crocker Halloween fruit flavored snacks, including Fruit Gushers, Fruit Roll–ups, and Mini Rolls
-Bit O Honey
-Big Blow Bubblegum
-Black Forest Gummy Tarantulas
-Black Forest Gummy Fun Bugs Juicy Oozers
-Bubbly lollipop and gum
-Butterfinger bar, original and fun size

-Cadbury Adams Swedish Fish
-Cadbury Adams Sour Patch Kids and Sour Patch Extreme
-Candy Checkers, Target Brand
-Caramel Apple Pops (made by Tootsie Roll)
-Charleston Chew original and fun size
-Charms Blow Pops and Blow Pop Minis – may contain milk or soy
-Charms Candy Carnival Package – Blow Pops, Sugar Babies, Zip a Dee mini pops, Sugar -Daddy, Pops, Sugar Mama Caramel, Tear Jerkers sour bubble gum, Blow Pop Bubble – may contain milk or soy
-Charms Fluffy Stuff Spider Web cotton candy
-Chewy Atomic Fireballs
-Chewy Lemonheads and Friends
-Chupa Chups Fruit Lollipops
-Circus Peanuts by Spangler
-Clark Bars
-Colombina Scary Eyeballs bubblegum
-Colombina Fizzy Pops
-Comix Mix Candy Sticks – Tom and Jerry, Flintstones, Scooby
-Doo, Teenage Mutant Ninja Turtles, Popeye
-Cracker Jack caramel coated popcorn and peanuts
-Crispy Cat Mint Coconut Candy Bar
-Crispy Cat Toasted Almond Candy Bar
-Crispy Cat Chocolate Marshmallow Candy Bar

-Disney Halloween Candy Mix – jelly beans, gummies, candy bracelets and characters from Cars, Tinkerbell and Toy Story
-Dots Gumdrops – including Candy Corn Dots, Ghost Dots, and Bat Dots
-Dove pieces – Dark Chocolate, Milk Chocolate, Peanut Butter Milk Chocolate, Caramel, milk Chocolate
-Dubble Bubble bubblegum
-Dum Dum Chewy Pops
Dum Dum Lollipops (including Shrek Pops)

-Farley’s Kiddie Mix – Smarties, SweetTarts, Now and Later, Jaw Breakers, Super Bubble and Lolli-pops
-Ferrara Pan Caramels
-Ferrara Pan Lemonhead & Friends candy mix – including Applehead, Cherryhead, Grapehead, Chewy Lemonhead & Friends, Chewy Atomic Fireball, and Red Hots
-Florida’s Natural Healthy Treats Nuggets, Sour String, Fruit Stiks
-Fright Fingers Popcorn Kit
-Frankford’s Bugs Gummy Candy
-Frankford’s Gummy Body Parts
-Frankford’s Marshmallow Pals
-Fun Dip
-Fun Dip Sour

-Game Night boxes of candy game pieces (includes Operation, Sorry!, Monopoly, Life, and Clue)
-Goldenberg’s peanut chews
-Grave Gummies (Yummy Gummies)
-Gummy Brush Paint Shop
-Gummy Pirate Choppers

-Haribo Gold-Bears
-Heath milk chocolate English toffee bar and snack size – contains almonds
-Hershey’s Bliss (Milk Chocolate, Milk Chocolate with Almonds, Milk Chocolate with –Meltaway Center, White Chocolate with Meltaway Center, Milk Chocolate with Raspberry Meltaway Center, Dark Chocolate)
-Hershey’s Kisses (Candy Corn flavored candy, Caramel, Caramel Apple flavored filling, Milk Chocolate, Chocolate Meltaway, Pumpkin Spice, Hugs, Hugs & Kisses, Cherry Cordial Creme, Milk Chocolate with Almonds, Special Dark)
-Hershey’s Milk Chocolate bars and snack-size bars
-Hershey’s Milk Chocolate with Almonds snack-size bars
-Hershey’s Nuggets (Milk Chocolate, Milk Chocolate with Almonds, Milk Chocolate with Toffee and Almonds, Special Dark, Special Dark with Almonds)
-Hot Tamales
-Hot Tamales Spray
-Hubba Bubba Gum
-Humphrey Popcorn Balls

-Ice Cream Dipper (Blue Raspberry, Strawberry)

-Jelly Belly beans – gluten–free, dairy–free
-Jolly Rancher hard candy and Doubles Candy
-Jolly Rancher Hard Candy Stix, Lollipops and Fruit Chews
-Jr. Mints fun size – may contain eggs
-Just Born Jelly Beans
-Just Born marshmallow treats

-Kellogg’s Spongebob Squarepants fruit flavored snacks
-Kraft Caramels
-Kraft Jet–Puffed Boo Mallows and Ghost Mallows
-Kraft Swedish Fish
-Kraft Sour Patch Kids and Sour Patch Extreme

-Laffy Taffy Plain, Stretchy & Tangy and Rope
-LifeSavers Gummies including Big Ring Gummies, Sweet ‘n’ Sour, and Scary Assortment
-Lollipop Paint Shop

-M&M’s – original, peanut, peanut butter
-Mars M&M’s – except pretzel M&M’s
-Mars Dove chocolate products
-Mars Munch Nut bar
-Mars Snickers, Snickers Dark bars, fun size and mini’s – may contain almonds
-Mary Janes
-Mallo Cup
-Marvel Heroes Candy Sticks (Hulk, Spiderman, Wolverine)
-Mega Warheads
-Melster Peanut Butter Kisses
-Milk Duds
-Mike and Ike
-Mike and Ike Spray
-Mini Mentos
-Mini Sour Dudes Straws
-Monstaz Pops (jack–o–lantern lollipops)
-Monster Hunt plastic monster eggs filled with candy bones, skulls and pumpkins (made for Target)
-Mounds dark chocolate fun size bars
-Mr. Goodbar

-Necco’s Sky Bar 4 in 1 chocolate bar
-Necco Wafers
-Necco Mary Janes
-Necco Mary Jane Peanut Butter Kisses – does contain peanuts
-Necco Sweethearts Conversation Hearts (available for Valentine’s Day only)
-Necco Canada Mint & Wintergreen Lozenges
-Necco Haviland Thin Mints and Candy Stix
-Necco Clark Bars
-Necco Skybars
-Necco Haviland Peppermint & Wintergreen Patties
-Necco Candy Eggs
-Necco Talking Pumpkins (available at Halloween only)
-Necco Squirrel Nut Caramels and Squirrel Nut Zippers
-Necco Banana Split and Mint Julep Chews
-Necco Ultramints
-Nestle Milk Chocolate fun size bars
-Nestle Baby Ruth
-Nestle Bit–O–Honey
-Nestle Butterfinger (NOT Butterfinger Crisp or Butterfinger Stixx)
-Nestle Goobers – does contain peanuts
-Nestle Nips (both regular and sugar–free)
-Nestle Oh Henry!
-Nestle Raisinets – made on equipment that processes peanuts
-Nestle Sno–Caps
-Nestle Wonka Pixy Stix
-Nestle Wonka Laffy Taffy
-Nestle Wonka Lik–M–Aid Fun Dip
-Nestle Wonka Spree
-Nik-L-Nip wax bottles with juice
-Now and Later

-Oh Henry!
-Operation Gummy Candy

-Palmer Peanut Butter Cups – does contain peanuts
-Pay Day peanut caramel bar snack size
-Peanut M&M’s
-Pearson’s Bun candy – maple and roasted peanuts
-Pearson’s Mint Patties,
-Pearson’s Nut Goodies
-Pearson’s Salted Nut Rolls
-Peeps Jack–o–lanterns, Ghosts, Peeps Pumpkins and Chocolate Mousse Cats – “Gluten Free”
-Pez candy – “Gluten Free”
-Pop Rocks
-Popcorn Expressions Kettle Corn Snack Bags
-Pixie Stix
-Pure Fun Halloween Pure Pops

-Rain Blo Bubble Gum Eyes of Terror
-Razzles candy gum
-Red Hots
-Reese’s Fast Break candy bars and snack size
-Reese’s Peanut Butter Cups snack size and miniatures
-Reese’s Pieces
-Reese’s Select Peanut Butter Cremes
-Reese’s Select Clusters
-Reese’s Whipps
-Riviera Spooky Candy Rings
-Rolo chocolate covered caramels

-Sidewalk Chalk
-Skeleton Pops (lollipops)
-Skittles includes Original, Sour, Wild Berry, Fizzl’d Fruits, and Crazy Core, including fun-size
-Smarties – (the small pastel–colored candies sold in rolls and made by Ce De). Also Candy Money, Candy Necklace, Easter Smarties, Giant Smarties, Giant Smarties Pops, Love Hearts, Mega Smarties, Smarties in a Pouch, Tropical Smarties, Smarties Double Lollies, Smarties Mega Lollies, Smarties Parties, Smarties Pops, and X-TREME Sour Smarties. Manufacturer states: These products contains NO: gluten, milk, egg, fish, crustacean shellfish, tree nuts, wheat, peanuts, or soy. (US only, NOT gluten-free in Canada).
-Snickers Fudge bar
-Soda Pop
-Sour Patch
-Spooky Candy Rings (eyeballs, Frankenstein heads and other shapes on rings)
-Starburst Fruit Chews and fun-size
-Starburst Gummibursts and Sour Gummibursts
-Sugar Babies
-Sugar Daddy Caramel Pops
Super Bubble bubble gum
-Surf Sweets Gummy Worms
-Surf Sweets Gummy Swirls
-Surf Sweets Gummy Bears
-Surf SweetsFruity Bears
-Surf Sweets Jelly Beans
-Surf Sweets Sour Worms
-Surf Sweets Sour Berry Bears
-Swedish Fish
-Sweethearts conversation hearts Forbidden Fruits (candy packaging of The Twilight -Saga, New Moon the movie)
-Sweet’s Candy Corn Taffy

-Tootsie Caramel Apple Pops
-Tootsie Pops – original and mini
-Tootsie Rolls Midgies and snack bars
-Transformers Canpeasron’s salted nut rolldy Mix – gummy shields, fruit chews, candy shields, gum rocks
-Twist and Glow, Twist and Glow Heart, Twist and Glow Pumpkin

-Warheads – Extreme Sour hard candy and Sour QBZ chewy cubes
-Wonka Bottlecaps
-Wonka Chocolate Laffy Taffy
-Wonka Giant Chewy Nerds Jelly Beans
-Wonka Giant Pixy Stix
-Wonka Gobstopper Everlasting
-Wonka Gobstopper Chewy
-Wonka Fruit Tart Chews
-Wonka Fun Dip and Fun Dip Sour
-Wonka Laffy Taffy Ropes
-Wonka Mix–Ups
-Wonka Monster Mix–Ups – SweetTarts Skulls and Bones, Spooky Nerds, Howlin’ Laffy Taffy
-Wonka Nerds – carry a cross contamination warning on the Spooky Nerds orange and fruit punch flavors
-Wonka Pixy Stix
-Wrigley’s Gum
-X–scream Mouth Morphers Fruit Gushers

-York Peppermint Patties

-Zed Candy Skulls and Bones


I’d love to hear what your favorite gluten free candy is.  My favorite is York Peppermint Patties.  What’s yours?


Let’s stay connected.  =)


Easy Ahi Tuna Fish Recipes

Easy Ahi Tuna Fish Recipes

Hi Healthy Living Junkies!   I love fish and I am always looking for easy fish recipes. Here is one of my personal favorite easy ahi tuna fish recipes from the island of Hawaii called “Poke”.  Poke is made from ahi tuna, and is served raw.  If you like sushi, you will love Hawaiian Poke.

Easy Fish Recipe

In Hawaii, it is served as an appetizer, but you can also serve it as a main meal over a bed of greens for a easy lunch or fast dinner.  I made a video recipe for you so you can see how easy it is to make!  Fat burning foods include lean protein, such as fish.  This easy fish recipe is high in protein, low carbs and is delicious.



Easy Fish Video Recipe – Hawaiian Poke



Traditional Hawaiian Poke Recipe

Preparation Time:10 minutes
Total time:10 minutes
Serves 2 to 4


  • 1 lb. fresh ahi tuna steaks, cut into cubed, bite-size pieces
  • 1/4 cup chopped green onions (tops included)
  • 1/4 cup soy sauce (shoyu)
  • 1/4  cup chopped Maui onion (or yellow onion)
  • 2 tsp. sesame oil
  • 2 tsp. toasted sesame seeds
  • 1 teaspoon of chili garlic paste

Take all the ingredients and combine them.  Serve immediately.  For more flavor, let it marinade in the fridge for 30 minutes.  Serve over a bed of greens for a healthy salad or eat as an appetizer.

You can keep poke in the refrigerator for 2-3 days.  After 2-3 days, you can pan sear it or cook it.


You can use different types of sashimi grade fish for poke.  I’ve tried octopus poke, mixed with sea weed.  The possibilities are endless!


Make it a Healthy Day,


Annie Chang

Healthy Living Junkie


#weightlossjourney #weightloss #workout #healthy #healthyfoodporn #weightlossinspiration #strongnotskinny #fitness