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


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

Spring Cleaning for your Body & Soul

Joycelyn-111webSpring is here!

Generally we think of spring cleaning as the time to clean your closets.  As the body gets ready to shed that winter coat it’s a great time time to CLEANSE your body & soul too.

Consider this…changing your nutrition and lifestyle to encourage the elimination of toxins from your body.  The build up of toxins in the body can actually slow down or inhibit fat burning.

CLEANSING your body is a great way to jump-start your metabolism before dieting and getting that body bikini ready for summer.

So many to choose from… I suggest selecting a CLEANSE that suits your lifestyle.  If you’re an athlete or lead an active lifestyle or even if your not, I found one that allows me to keep my protein intake high so as not lose valuable hard earned lean muscle gains  and with a few slight modifications I keep my caloric intake high enough so that my body does not go into starvation mode.


The first time I did this CLEANSE, beyond the noticeable physical effects early on, I noticed a spiritual aspect as well.  Throughout the cleanse, I noticed myself letting go of unwanted matter, that was cluttering my life and weighing me down.  I found myself with clarity of thought that helped me rid of this excess that I was carrying around with me. Afterward, I felt a sense of inner peace and well-being that I didn’t have before.

I had such great results with this CLEANSE and other ISAGENIX products that I now add to my daily regimen that I have since signed on to represent them.

Taking the time to purify your body in the spring will bring increased energy, mental clarity and balance to the entire system.

Tatiana Montgomery, my friend, colleague and ISAGENIX coach says. “after a 48 hour cleanse I just feel happy and I don’t even know why.”

Taking the first step to a clean start will leave you feeling so great you may even want to continue living a healthier and active lifestyle.

If your interested in lightness of being, joy & bikini ready body, contact me and I’ll help get you started!

For more info on ISAGENIX products  visit my associate website
GO for Life! ™

In peace, health & with much love

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer