Two Steps Forward One Step Back

Joycelyn-326web 2_WMI have found it difficult when these seemingly setbacks occur.  Only to discover down the road that they were just as important a step as the one forward.  Almost like recovering a lesson that you may have missed. And yet coming back stronger once you have mastered this.

There is no measure of time to healing.  It takes as long as it takes.

I’ve even found myself asking is patience over yet : )

Only to have to work myself back to grounding myself in the reality of where I am at the moment, accepting it, working with it, being patient with it and finding a new perspective from which to step forward.

No, it’s not over yet!

Here are some self – care tips to follow :

Look for things that make you laugh

Notice one everyday thing that you are grateful for

Meditate

Exercise ( moderately)

Eliminate the energy robers

Make your lifestyle a healing one

Do something pleasurable everyday

Move your body

Breathe Deeply

Believe in your ability to recover

Eat whole foods  that your body needs ( avoid ones that make you feel bad)

Go to bed before 11pm

Sleep  ( 8 hours)

Change your lifestyle to regain your health ( really think about this one )

Take the power and responsibility of YOUR HELATH into YOUR OWN HANDS

Laugh more!

These are some positive steps to start working into your life and start the healing process.

Things to avoid in the blog to follow…

In the meantime, & most importantly
STAY POSITIVE!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness

Pumpkin Muffins & Protein Pumpkin Pancakes (Wheat & Gluten-Free)

For years I’ve been playing around with recipes trying to make healthier versions that would satisfy and remain tasty to the palate.  My mother had mastered this art after my dad’s heart attack when trying to prepare Cuban and Turkish culinary dishes that were heart healthy that my dad could and would eat.  She had a knack for bringing out the flavor in food without all the fat, and cholesterol that would clog his arteries and still feed him the food he loved to eat.

I love pumpkin muffins, and here is a version I can live with…

pumpkin muffin 2PUMPKIN MUFFINS  (gluten, wheat, & sugar free)

¾ cup almond flour
¼ cup coconut flour
¼ tsp pink Himalayan Sea salt
½ tsp baking soda
1 TBL cinnamon
½ tsp nutmeg
½ tsp ginger
dash cloves
1 tsp vanilla (or a little more)
3 TBL Organic Agave
¼ tsp stevia (can use honey if you don’t have a sensitivity to it….. I DO )
3 Eggs
1 cup organic roasted pumpkin

optional: stevia sweetened cocoa chips & unsweetened shredded coconut
1.preheat oven to 350 degress
2.In a bowl combine flours, salt, baking soda &    spices
3. Add pumpkin, stevia, agave, & eggs in blender & mix

  1. add dry mixture to wet mixture & blend
  2. put into muffin tins
  3.  top with stevia sweetened cocoa chips & unsweetened shredded coconut
  4. Bake @ 350 for about 22 minutes
  5.  Cool for 1 hour
  • they taste even better the next day

makes about 10 muffins
approx. 112 cal, 5.6g fat, 11.2g carbs, 7.6g protein

protein pumpkin pancakesPROTEIN PUMPKIN PANCAKES (wheat-free, gluten-free too)

3 egg whites
1 whole egg
1 scoop vanilla ISOPURE ( whey protein, This Is the brand I use)
Additional vanilla to taste (I am generous with vanilla)
Cinnamon to taste
Ginger to taste
2 tablespoons of coconut flour
Add half a can organic pumpkin
Add stevia sweetened cocoa chips

add a little almond or coconut milk for consistency

Best to cook on griddle

Top with sugar free syrup or real maple syrup

Please let me know how you like them.

YUMMM!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Fight or Flight

STRESS

Over the past few months Ive been dealing with the loss of my sister, couple that with a torn calf…

Joycelyn-326web 2_WMOuch : ‘ (

Suffice it to say, I needed time to heal.  Each one alone is enough to knock you out or set our adrenals into to overdrive…this can wreak havoc on our entire physiological system.

The adrenal glands respond when we are under stress. When over stimulated the glands become exhausted and when adrenal fatigue sets in there are direct consequences to the musculo-skeletal system.

The problem occurs when we are constantly in the ‘flight or fight’ mode and the adrenals produce too much Cortisol and Adrenaline. When this state of emergency is maintained for extended periods of time, the body’s reserves become depleted, weakening the immune system, causing interrupted sleep, exhaustion, kidney abnormalities, lower blood sugar and even hypothyroidism.

When these important glands are over-worked and stop working properly, problems ensue. Do you have an inflamed joint that doesn’t heal? Do your joints make lots of clicking noises?  Do you suffer from pelvic instability?

We must have properly functioning adrenal glands in order to ensure that our joints and connective tissues are strong and stable.

Sure adrenal fatigue can be easily cured with a few nights of restful sleep and good nutrition but if you’ve gone past the early stages it’s going to take a stronger regimen to return your adrenals and restore your life back to normal health.

I’m not an expert on this subject…yet.  So I’ll keep this simple. Adrenal fatigue is a bigger problem than you think!

These stressors can come from work, relationships, divorce, loss of a loved one, illnesses, sports injuries,  financial, heavy metals, chemicals, medications, poor nutrition and the list goes on.

We’ll call it life.

Eliminating stress factors is one way to strengthen your adrenals, If you don’t take the preventative route you will be forced to deal with it in more radical ways.

more on this topic to come…In the meantime…invest in self-care.

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Pieces

Yin-Yang

Yin & Yang

When something ends, something begins
Where something begins, something has ended.

This symbolizes the continuum of life.

In life there is death
In death there is life

Where we find life in death is when those who depart, leave us with a piece of them. It is those pieces that remain with us and how we use them or how we remember them is how we keep them alive.

Terry was spared from the evils in this world and throughout her existence remained pure of heart …this has and will remain a part of me. I am blessed.

Having a sister like Terry always kept things real. It always brought to the forefront what was important and what was needed. There was little room for shallow disorder.

Although I know it was time for her to go, I will miss all the silly things she used to say & do that made us laugh.

What she takes with her when she leaves is another piece of my parents
And so it is that she will be reunited with them and my mom can rest a little more.

With this I am at peace.

In light there is darkness
In darkness there is light …

Keep it real …

RIP

Light, love & Peace.

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Eulogy given June 10, 2013

Edison’s Thoughts

” The doctor of the future will give no medicine but will interest his patients in the care of the human body in diet and in the cause and prevention of disease.”
Thomas A. Edison

I LOVE your comments and the questions you send me…

Please share your comments on the blog or FB so others too can benefit

Nutrition & Fitness programs can be tailored for you.Joycelyn-253web

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

If you would like to be added to the weekly nutrition/fit tips mailing list pls submit your contact info on the contact page of this website….Thanks for reading and taking an interest in your good health!



 

COFFEE Good or Bad?

coffeeCaffeine is often called the most widely consumed drug in the world.

Caffeine is a stimulant that affects your central nervous system, making you feel awake, mentally alert and energetic.

Partly due to its stimulant effect on the central nervous system, both raises metabolism so you can burn more calories,
And increases the oxidation of fatty acids from the fat tissues. This can help shift the body to burn fat rather than glucose/carbohydrates for energy.

Caffeine also modulates blood sugar and can improve insulin sensitivity.

Your muscles will fatigue less quickly, with better oxygen uptake, increase your blood pressure and increase your heart rate giving you a boost in physical energy and mental acuity, thus enhancing your physical performance and recovery.

Did you know that Caffeine was on the International Olympic Committee’s list of banned substances. The World Anti-Doping Agency removed caffeine from its list of banned substances in 2004.

Powerful stuff ya think.

Coffee also contains a massive amount of antioxidants. In fact, coffee is the biggest source of antioxidants in the western diet, outranking both fruits and vegetables combined.

And let’s not forget that oh so wonderful diuretic affect that helps move that bowel and leaves your gut feeling empty : )

However, drinking way too much COFFEE can still be harmful.
Heavy COFFEE drinkers may experience caffeine’s undesirable side effects,
As a stimulant… insomnia, anxiety, shakiness & an upset stomach.
As a diuretic… dehydration, cramping, increased urination & nausea.

Also, adding sugar and cream or consuming those fluff drinks at those ever popular COFFEE outposts will do nothing to improve your health or minimize your waistline.

Two cups a day is the widely accepted “safe” amount so you can reap the rewards.

Coffee is a keeper!Joycelyn-253web

Enjoy your cup of JOE…I certainly will : D

GO for Life! ™

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

If you would like to be added to the weekly nutrition/fit tips mailing list pls submit your contact info on the contact page of this website….Thanks for reading and taking an interest in your good health!


Add “SPICE” to your Life

55136846More anti-oxidants than even fruit…

Besides the added flavor when combined with other foods these spices can boost the natural antioxidant and anti-inflammatory power of food

•Turmeric – fights cancer, dementia, helps prevent Alzheimer’s,   immune booster

•Basil – anti-inflammatory, helps make skin softer & smoother, immune booster

•Cumin –fights dementia, regulates insulin

•Cayenne or hot pepper flakes –regulates insulin & burns fat

•Cloves- promotes digestion

•Cinnamon –regulates insulin & burns fat

•Nutmeg- calming effect

•Oregano –anti-fungal & antibacterial

•Ginger – Immune booster

•Sage- fights dementia( this makes sense to me)

•Thyme-  helps make skin softer & smoother

Use these tools and use them a lot to

flavor your foods  & add spice to your life

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

If you would like to be added to the weekly nutrition/fit tips mailing list pls submit your contact info on the contact page of this website….Thanks for reading and taking an interest in your good health!


The GUMBYSOLUTION

Remember Gumby…He’s bendable, flexible, poseable, optimistic-all is possible, helpful, honest, pure, adventurous, fearless, loving, everybody’s friend and green…such great qualities for a guy to have. ; )

This year Gumby will be my role model, my mascot to remind me to stay flexible and go with the flow.  I will take him on my path to help remind me when I forget to let go and trust in the process.

As the poses change, perspective changes &  things around us change, we change and life changes…from this we grow!

I won him in my yoga class raffle a couple of weeks ago. This was by far the most meaningful gift in the bag.

Thank you Joey & Peter for your guidance in my Yoga practice.                                            Joey Corona teaches yoga at the www.greenmonkey.com                                             Peter Barber teaches at the Church By the Sea www.yogipete.com

What are you’re goals for this year?

Whether you set goals or not just put one foot in front of the other, either way…

Stay FOCUSED and POSITIVE!

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Detox Solutions

Keeping the LIVER clean and free of toxins is important to metabolize, store and synthesize energy transferred from food.  Easier said, to function efficiently and BURN FAT.

Here are a couple of DETOX solutions I found to help start 2013 right:

option #1:

6 asparagus spears. 1/2 cucumber, 1 lemon-juice, 1/2 cup purified water & ice…blend

several of you have mentioned that the asparagus smell is bothersome…

try option #2:

lemon, cayenne pepper, maple syrup (organic preferred), water & ice…blend

As a supplement throughout the year, milk thistle can help keep your liver running smoothly.

Thanks for reading and your continued support. Keep your questions and comments coming so we all continue to grow.

See you all in 2013 with more nutrition/fit tips.

Have a HEALTHY & HAPPY NEW YEAR !

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

 

The Day After…DAMAGE CONTROL

The holidays are here!  With that seems to come this unnecessary bulge.  We spend the day eating and wonder why we feel lethargic and our pants don’t fit.

CONSIDER THIS:

For every gram of carbohydrate you consume your body will hold almost 3 grams of water the next day!

TO COMBAT:

Doubling your water intake the next day will help you to eliminate that excess water.  Yes, drinking MORE WATER will actually help you to eliminate that bloat.

Average water intake should be EIGHT 8-oz. glasses –DOUBLE UP FOLKS!

So be water my friends…

Joycelyn
Certified Fitness Nutrition Specialist
Certified Personal Trainer

“Empty your mind, be formless, shapeless – like water. Now you put water into a cup, it becomes the cup; you put water into a bottle,

 It becomes the bottle, you put it in a teapot, and it becomes the teapot. Now water can flow or it can crash. Be water, my friend.”

BRUCE LEE

“The Way of the Intercepting Fist”