“Chia Seed” Recipe

jefitthumb2Chia seeds can be served in drinks or smoothies, sprinkled on oatmeal, salads or stirred into Greek yogurt .. it has a neutral flavor so it goes with anything

When soaked chia seeds take on a gel-like consistency and can actually be quite filling.

Because they hold water they’re great for keeping the body hydrated. Especially for athletes who need to stay hydrated.

Here’s a chia pudding recipe:
1/2-cup chia seeds
2 cups vanilla almond or coconut milk
Add cinnamon and stevia
Stir it up and
Refrigerate for 30 minutes

The texture will feel like a rubbery pudding.

Here’s a little treat I found at Whole Foods for when your on the go:chia pod

Enjoy!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

STEEL-CUT OATMEAL RECIPE

oatmeal can

 

Here’s a simple recipe for you to follow.

For a little xtra flavor I’ve included a delicious sauce to put on top.

 

STEEL-CUT OATMEAL the RECIPE :

Measure 1 cup uncooked put in to 4 cups of boiling water

Add cinnamon

Bring down to low temp lt simmer about 20-25 minutes ..

monitor the water so that it does not dry out completely

Then let cool

Put away in fridge ..next morning scoop out half cup put in sauce pan and add a little coconut milk or almond milk  and maple syrup to taste

For a super fiber blast  and omega-3s add flax seeds & chia seeds

Simmer on low until warm ..

Can also add vanilla and top with fresh organic berries

For a little xtra special sauce on top

Cinnamon Almond or Coconut  Butter Sauce (whisk together: 1 tbsp almond or coconut butter, 1 tbsp almond or coconut milk, 1 tsp maple syrup, & 1/4 tsp cinnamon

Bon appetite    joycethumb

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

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

The “Skinny” on Artificial Sweeteners & Your Alternatives

Joycelyn-253webArtificial sweeteners are used in abundance in almost every “diet” drink, “lite” yogurts, puddings, and ice creams, most “low-carb” products, and almost all “reduced-sugar” products.

Yes, artificial sweeteners save you calories, but there’s growing evidence that they can increase your appetite for sweets and other carbohydrates causing you to eat more later.  Therefore, you don’t really save any calories at all.

Some of the most popular artificial sweeteners on the market today:

 

Splenda (sucralose)- Yellow

Aspartame-Blue

Saccharine- Pink

Also, studies have shown that artificial sweeteners can stimulate high insulin levels in your body too, which again can promote fat storage.

So yes, these artificial sweeteners can make you FAT!!!!

Some natural sweetener options are  honey, organic maple syrup & organic agave, but still these options are high in calories, carbohydrates and sugars.

Your alternative?  STEVIA

I’ve yet to see any negative reports or health concerns regarding STEVIA and only positive potential health benefits.

The herb Stevia Rebauadiana, has been used for centuries by the Guarani Indians of Paraguay nutritionally and medicinally.

STEVIA acts as general tonic which increases energy levels & mental acuity

STEVIA is

•both carb-& calorie-free

•helps with digestion, reduces gas & stomach acidity

•used topically as an ointment in the treatment of eczema & acne

•an ideal sweetener for people w high blood pressure, it helps lower hypertension

•helps to reduce cravings for sweets & fatty foods and serves as an exceptional aid in weight loss & management.

 Rule of thumb: 1 tbsp is roughly equivalent to one cup of sugar in sweetness. It’s 30x sweeter than sugar.

My personal favorite based on taste is NuStevia™

“Health is Wealth”

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!


Colors for Health

Joycelyn-253webWhich color food group is best for you?

ANSWER: They are all great for you!

Here is a color chart to guide your choices

COLORS for HEALTH

White – Immune & Support

Green – Detoxification

Yellow – Beauty

Orange – Cancer Prevention

 Red – Heart Health

 Purple – Longevity 

For best health select a rainbow variety and keep it vibrant and so too will be your health!

Eat em’ up &

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!


Sub High-Carb Meals with this Rockstar Vegetable

Joycelyn-253webOde to the Cauliflower

Cauliflower is…

A cruciferous vegetable in the same plant family as broccoli, kale, cabbage and collards.

•Nutritionally dense & full of vitamins and minerals
•An excellent source of vitamin C
•Contains many vitamins from the B group especially Folate
•B5, B6, B1 & B3
•Vitamin K
•A good source of minerals such as manganese, copper, iron, calcium and potassium
•Has Phyto–nutrients that help prevent prostate, ovarian & cervical cancers
•High in dietary fiber

All these vitamins are required from external sources to replenish and required for fat, protein & carbohydrate metabolism.

Cauliflower contains just 25 calories, 5g carbs per cup and has 0 g of fat and 0 mg of cholesterol.

Remember carbs are good to eat, but not at night!

This rock star vegetable can take the place of high starch potatoes for a low carb meal.

Try these cauliflower recipes:

Cilantro-Lime Cauliflower Faux Rice
Cauliflower- just the head  (lightly steamed)
2 Tbsp Lime Juice
2 Tbsp Cilantro-Chopped
Garlic -Chopped
1 Tbsp Coconut oil or Olive Oil
Put Cauliflower, Cilantro, Lime, in blender on chop
heat Pan with coconut oil and garlic and sautée blended ingredients in pan

Mashed Cauliflower
Cauliflower-head only (boil)
Almond milk or coconut milk  (a splash)
Vegetable Broth (optional)- I do without
Garlic (minced)
Salt & Pepper to taste
Put all ingredients in the blender. Add Almond milk to create desired consistency

*For People with thyroid dysfunction- excessive use of cauliflower as with other members of the brassica/cruciferous family may cause swelling of thyroid gland and thyroid hormone deficiency.

Bon appetite!
GO for Life! ™

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


Aphrodisiacs & a Love Potion # guaranteed you’ll like

Joycelyn-105webAphrodisiac is defined as an agent, food or drug that evokes or stimulates sexual desire.

I did some research and found this healthy list of ingredients :

Almonds, Avocados, Asparagus, bananas, broccoli rabe, carrots, dark chocolate, coffee, figs, garlic, ginger, honey, hot peppers, pineapple, raspberries, strawberries, truffles, vanilla, & watermelon

 

 

Try this tempting “Love Potion #”:

all the ingredients appear on the list above…you do the math ; )

Paleo Choc Pudding

2 ripe avocados

1/2 cup cocoa powder

1/2 cup honey or organic agave

1 tablespoon coconut oil

1 tsp vanilla extract

Blend ingredients in the food processor, add some whipped cream & your ready for the night.

After a bowl of this, can’t wait to hear how the night turned out for you…

Submit details please…

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


http://jbefit.isagenix.com/us/en/custom_landing.html

Guilty Pleasures …now Guilt Free

Joycelyn-111web Because more antioxidants are released when cocoa is heated up, this winter treat is great ammunition to fight free radicals.

Antioxidants protect and repair cells from damage caused by free radicals.  These free radicals are capable of attacking the healthy cells in the body that may lead to chronic diseases and interfere with your immune system.

The flavonoids in hot cocoa can help improve blood flow

Help lower your blood pressure & improve heart health.

 

Researchers at a Cornell University study found that:

Hot cocoa is almost twice as strong as red wine.

Concentrated it is two to three times stronger than that of green tea &

Four to five times stronger than that of black tea.

 

Hot Cocoa Recipe

1 Tbsp. Organic cocoa powder

1 cup water boiled

¼ cup almond milk (heated)

Nu stevia – to taste (I use 2 packets)

Calories – about 15, Carbs – 1g, Fat – 1g, Protein – 1g, Sugar- ZERO

Ahhhh the simple pleasures

Drink up & …

GO for Life! ™

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


Fat that Burns Fat?

SAMSUNG DVC PICTURESCOCONUT OIL contains the most concentrated natural source of medium chain fatty acids, MCFA, available.

Most fats in our foods, if not used immediately as an energy source are stored as fat tissue in our body, aka FAT.  COCONUT OIL has a totally different effect on the body.  The medium chain fatty acids in coconut oil are broken down and used predominantly for energy production…they produce energy NOT FAT!

Unlike other fats, they do not circulate in the bloodstream and are sent directly to the liver, where they are converted into energy like a carbohydrate, but unlike a carbohydrate in that it does not raise blood sugar levels.

Because MCFAs shift the body’s metabolism into a higher gear increasing the metabolic rate, coconut oil is a fat that can actually promote weight loss!

However like anything in excess it too can be converted to fat so use moderately.

The simplest and best way to replace LCFAs with MCFAs is to use COCONUT OIL in the preparation of your food.

Enjoy the many other benefits of COCONUT OIL:

Skin Care – moisturizer

Hair Care – conditioner

Healing – cuts & wounds

Digestion – speeds up

GO for Life! ™

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer