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

9 Ways to Jump-Start Your Metabolism

Joycelyn-105web     By the time you hit 40, your metabolism starts to slow down 5% every decade, this makes weight loss particularly challenging.

     Metabolism is the rate at which your body burns calories and breaks down food to produce energy. That said in order for your body to burn calories you must provide it with calories for it to burn. Without them your metabolic rate slows down and the rate at which you burn these calories slows down leading to deficiencies in your nutrition and the role it plays in losing weight.


Here are 9 ways to speed things up:

1. EAT Breakfast!

IT IS the most important meal of the day.  Your body has been on a fast from the night before. The sooner you feed it, the sooner your metabolism starts up. This meal sets the tone and gives your body a source to draw energy from throughout the day.

2. EAT! 5 Meals (at least)

Keep them small and spread them throughout the day.  This will keep your engine running without experiencing all the ups and downs in energy levels and mood swings. Eating less is not more here.  Starving the body will only slow your metabolism down as you wonder why that fat is sticking to your gut or thighs when you’re not eating anything. Give your body the nutritional requirements it needs and this will actually help you rid of that fat. DO NOT STARVE YOURSELF!

3. Build MUSCLE

Lean Muscle burns more calories when the body is at rest than fat. With age we loose muscle and this gives way to increasing body fat levels and yes a slower metabolism.  Ladies I am not talking about big bulky massive muscles I’m talking about Lean Muscle Mass for a tone sexy look.   2-3 times per week minimum.

4. Cardio

At least 30 minutes a day will get you to start burning fat. Add this to your resistance training routine and blast that fat.

5. SUGAR -avoid it

Beware of hidden sugars in your foods.  This includes Fruit.

6. No COMPLEX CARBS at night-

Yes eat your carbs throughout the day but NOT at NIGHT …fibrous veggies are ok.

7. Vitamins & Minerals

Be sure that you are getting adequate supplementation either from the foods you eat or the vitamins you take.  Especially The ‘B’s” (refer to previous posts)

8. Green Tea

The catechins in green tea help to speed up your metabolism and contains antioxidants. Though it does contain caffeine, significantly less than coffee, this caffeine creates a thermogenic effect and burns calories through heat production in the body. A great afternoon pick me up!

9. Water! Water! Water!-  eight 8 oz. glasses at least!

If you have been following my blog I can’t stress enough the importance of water. This flushes everything out and keeps your bodily functions working efficiently.

If you haven’t already started integrating these behaviors into your lifestyle, and it seems like too much to handle, take one step at a time.

If you’ve taken these steps and want more guidance, you are ready for the next phase, click on the nutrition tab above for your personalized nutrition plan.

GO for LIFE!™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer