GIVING THANKS

Joycelyn-326web 2_WM

GIVING THANKS for all that we have in our lives and that that we do not.

In GRATITUDE to all of you for your support, encouragement, questions, for reading this blog & helping me to grow.

HAPPY THANKSGIVING & HAPPY HANUKAH too!

Enjoy your Thanksgiving feasting and we can talk about diet later : D

In peace, health & with much love,

 jb

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

 

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

Injured, Fatigued, Stressed or Depressed is this YOU

Joycelyn-326web 2_WMWhen we get frightened or excited our “fight or flight” glands or ADRENAL GLANDS  produce adrenaline which turbo-charges our muscles to move. Despite their size, these organs are very busy regulating many reactions in the body.

When the adrenal hormones are so low they leave the joints, ligaments and connective tissues undernourished.  This leaves our musculo-skeletal structure weak and unstable and leaves us susceptible to injury.

Typically, when we put a demand on a joint the body responds by getting stronger to resist that demand. When somebody has an adrenal issue, there is an opposite effect. This is a major reason why people injure themselves when they’re under stress.

The major muscles known to be involved when adrenal fatigue has set its claim are:

 1) sartorius, 2) gracilis, 3) posterior tibialis, 4) gastrocnemius, and 5) soleus. There will be weakness in one or more of these muscles when the adrenal glands are malfunctioning.

These are your hamstrings, adductors & calves

The attachments of the sartorius and gracilis on the pelvis can cause pelvic instability and other muscular imbalances through out the body, causing pain and injury.

I have personally experienced this and have lost not only valued training time and increasing doctor’s bills but my health and well being.

Even if you are not an athlete, if you see 3 or more of these symptoms…listen up !

COMMON SYMPTOMS

Difficulty getting up in the morning
Continuing Fatigue even after a good night’s sleep
Craving salt or salty foods
Lethargy
Lack of energy
Daily tasks feel like a chore and require increased effort
Decreased sex drive
Decreased ability to handle stress
Compulsive eating, smoking or drug use
Increased time to recover from illness, injury or trauma
Light-headed when standing up quickly
Mild depression
Lack of interest in anything
PMS symptoms increase
Lack of focus or fuzzy thoughts
Absentmindedness
Decreased productivity

The problem is Adrenal fatigue does not show up in standard blood tests.  These tests will look for the most extreme low end Hypoadrenia or Addison’s disease anything less than that is considered  Adrenal fatigue and dismissed in general medicine as NORMAL.

This is NOT NORMAL.
When the adrenals fatigue, cortisol levels drop. This creates inflammatory responses throughout the body. Cortisol is the most powerful anti-inflammatory in the body and without it the body can’t fight back.

This is NOT HEALTHY.
Saliva testing and muscle testing are two more accurate ways to test for adrenal disfunction.

Investing in self-care is your only defense.  More on this next blog…

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