Calories – to Count or Not to Count?

jefitthumb2…that is, calculating exactly how many calories were consumed when eating particular foods, and “burned” when engaging in different activities.

If you consider the equation CALORIES IN vs. CALORIES OUT
creating a deficit would = weight loss
and
creating a surplus would = weight gain

seems so simple…
but it’s not

If you eat  too little, your’re body senses starvation, DANGER coming, holds on to every morsal of food and fat that enters the body to save you from destroying yourself making it nearly impossible to lose weight and worse even gain weight : (   uggh

If you eat too much, you have too many calories, you have overloaded your system and now you’re gaining weight.

as you drown in frustration you seek the answer … The key is  finding BALANCE!

To do this you must YES EAT FOOD…

BUT the right food at the right time.

Eat food that is nutrient dense, enough calories to sustain your bodily functions, supply energy and then exercise those calories away to create a deficit and  WALAH weight loss 101.

But still the answer is not so simple.. you don’t need to make yourself crazy counting calories but it’s good to have an idea of what your body needs to sustain itself, excess & surplus.

Calories do count, but they are far from the whole picture.

More on this picture stay tuned…

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


 

“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

Flax Seeds

flax seedsLike Chia Seeds, Flax seeds are also high in Omega-3 essential fatty acids

Flax seeds are also high in fiber both soluble and insoluble.

And Lignans which have both plant estrogen and antioxidant qualities

Lignans may help protect against cancer by blocking enzymes that are involved in hormone metabolism and interfering with the growth and spread of tumor cells.lignans alter the way your body metabolizes estrogens into safer forms.

Unlike chia seeds, flax seeds have to be ground to absorb the benefits .

Adding it to cooked oatmeal, pancake batter, muffin batter or yogurt adds a nice nutty flavor

And adds 1.8 g plant omega-3s  &  8g fiber per tablespoon

GO for Life! ™ joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Chia Seeds

chia seedsChia seeds come from the desert plant Salvia hispanica, a member of the mint family.

Chia seeds are especially high in Omega-3s.  Making them one of the richest plant based sources of fatty acids.  Omega –3 can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer.

Chia seeds are also an excellent source of fiber.

10g per 2 tblsp- 1/3 the daily recommended daily intake.

They are a nutritionally dense food by delivering a maximum amount of nutrition with a minimum amount of calories.

Chia Seeds are also great for athletes because the “chia gel” can hydrate the body.

and Chia seeds are gluten and grain free too!

Adding just two tablespoons of chia seeds to your daily diet will give you approximately seven grams of fiber, four grams of protein, 205 milligrams of calcium, and a whopping five grams of omega-3.

Chia recipe to follow stay posted…

GO for Life! ™     jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer