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.


In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


Alcohol vs. Fat

I get this question often, and the season seems right to post this one again…

“What about alcohol?”

I’m not here to break up the party,  this tip is just so you know…

At 7g per calorie the problem is not the calories.  Sure you can make caloric allotments for alcohol in your week, in your day or even your cheat meals.


Yes it may help to…

• make you feel great

•forget your woes

•release stress

•get the party started

But If your goal is to burn fat, you can’t drink alcohol and expect to burn fat.

Alcohol is considered a toxin and the liver will work hard to rid your body of these toxins.  Since fat is considered a toxin too, the liver will choose to rid of the alcohol and stop the fat burning process until it’s all gone.

You can’t rid of  alcohol and burn fat at the same time!

By all means this holiday season bring the party on, just don’t be surprised where those extra pounds came from even if you’re not indulging in sweets.

Be safe and Party on …Happy Holidays to all !

In peace, health & with much love,

Certified Fitness Nutrition Specialist
Certified Personal Trainer

Do we really need FIBER for a smooth move?

“Do we really need fiber?”…Stacy asks.

Just a few reasons…

Food that is high in fiber content is digested and absorbed much more slowly.  This means that less sugar appears in the blood per unit of time, as a result less insulin is released and less fat is likely to be stored.

Both soluble and insoluble fiber add bulk and softness to the stool helping to decrease the chances of the much dreaded constipation.

High fiber diet benefits include:

•  normalizes bowel movements & maintains bowel health

• controls blood sugar levels

• weight control

• lowers cholesterol levels

• may even reduce high blood pressure and inflammation

Fiber needs:

WOMEN   under 50 – 25g  over 51-21g

MEN under 50 – 38g over 51– 30 g

Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Sources of fiber rich supplements:  flax seeds, chia seeds, hemp seeds, glucomannan

With increase in fiber, increase your water intake too.

To rid of FAT & POOP the answer is YES!

Eat smart and Feel great!

In peace, health & with much love

Certified Fitness Nutrition Specialist
Certified Personal Trainer