Food Journaling- A Mirror to Your Soul

IMG_0769Keeping a food journal is a tool you can use time & again. It allows you to look at a reflection of yourself in the mirror.

How many times you pick up a snack or an extra serving or two without even realizing it.

It brings awareness to your behavior patterns that you may not even realize you’re stuck in.

You may find this journaling annoying at first, but after a while you will find it a very helpful tool.  I did it for years and still go back to it when I fall off track or need a change.

It forces you to look at yourself and not ignore yourself.

I find that when I organize my nutrition my life seems to organize itself around it and things that seemed chaotic or confusing fall into place. In a magical way It puts order into chaos and suddenly I find myself back on track, achieving my goals, discovering new things & overall felling better about myself : )

May I suggest a little notebook that fits into your bag and can go along with you.

Each page is a day. You log your entries by the time of day you eat & exercise

What you ate at the meal & how much. And even write a note about how you are feeling, thoughts or inspirations that come to mind. Write everything down even if it doesn’t belong in your meal plan. This forces you to look at it, deal with it and correct it or eliminate it.

It’s amazing how you will start to edit your behavior and find that you can improve yourself a little every day just by bringing awareness to it.

Every step you take leads you to a better you.  Make them count.

Namaste

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Oxygen Women’s Fitness Magazine & Me …I’m in it ! : )

oxygen fitness mag

I needed a little inspiration. While @ the supermarket I decided to pick up a fitness magazine.  Randomly selected the July Issue of  Oxygen Women’s Fitness Magazine.  No rhyme, No reason and not something I often do.  So excited to sit down to read my magazine, I start flipping the pages. As I turn the page, I notice someone who looks like me, then to my surprise I realize IT IS ME : )!

Thank you ISSA for the opportunity

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

 

Broccoli Soup Recipe -Vegan, Paleo or Not this is a Nutritional POWERHOUSE

broccoli soupVegan, Paleo or not, here is a simple & tasty recipe for Broccoli Soup.

Besides being high in both soluble & insoluble fiber this Powerhouse is a rich source of •vitamin-C
•vitamin A
•iron
•vitamin K
•B-complex vitamins,
•zinc
•phosphorus
•phyto-nutrients
Broccoli contains a compound called sulfophane which  can block cartilage –destroying enzymes by intercepting a molecule that causes inflammation and may help to fight osteoarthritis.

Clean & simple with whole ingredients you can eat this anytime, it’s low in carbs, high in fiber, and nutrient dense too!

BROCCOLI SOUP RECIPE
serves 4-6

Ingredients
1 large onion, chopped (or shallots, which I prefer)
3-4 cloves garlic, minced
1 Tbls Coconut or olive oil
1 1/2 lbs broccoli florets
3-4 cups chix, veggie or no chix-chix stock ( your choice)
1/4 tsp ground nutmeg
Freshly ground black pepper
salt ( optional to taste)
cilantro (optional too)
Directions
Sautee onion & garlic in olive or coconut oil in a skillet for about 20 min on low heat til soft.
Meanwhile, in large pot bring 3 cups of stock to a boil with chopped broccoli
Reduce the heat & simmer 10-15 minutes or until broccoli is tender.
Put both mixtures in blender & puree til smooth.
Return to large pot and heat slowly.
Add 1/4 tsp nutmeg (be careful too much will mess it up)
add pepper & salt to taste (if Paleo, no salt)
for a more liquidy soup or to reheat add the remaining broth.
Garnish with cilantro for an extra kick

Soup is Good Food : P

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

While on the subject of WATER…

BRUCE LEE SAID IT BEST…

“Empty your mind, be formless, shapeless – like water. Now you put water into a cup, it becomes the cup, you put water into a bottle,
 it becomes the bottle, you put it in a teapot, it becomes the teapot. Now water can flow or it can crash. Be water, my friend.”

BRUCE LEE

“The Way of the Intercepting Fist”
HAVE A HAPPY 4TH EVERYONE !!!! jefitthumb2

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer