Warm Kale & Asparagus Salad- the recipe you asked for

kale asparagus saladHere’s a recipe straight from JBeFit Kitchen…

Cooked kale scores 1000 out of a possible 1000 points on the Aggregate Nutrient Density Index (ANDI guide).  No surprise that leafy greens top the scale as a low calorie food with high nutrient value.

Another veggie packed with antioxidants.  Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

Warm Kale & Asparagus Salad recipe:

INGREDIENTS:
2-3 shallots, coarsely chopped
1/2 cup fresh basil leaves, coarsely chopped
1/2 lb fresh asparagus spears, 1 inch long pieces
1 tsp garlic powder
2 Tbsp olive oil
1 pint grape tomatoes, halved
1 garlic clove, minced
1 packet Nustevia (@ Wholefoods)
1/4 cup red wine vinegar
1 small container kale or blend
DIRECTIONS:
1. In a large skillet, heat 1 Tbsp oil add shallots, tomatoes & garlic, saute over med to low heat until soft.
2. Add vinegar & stevia to skillet
3. Add kale, basil, asparagus and garlic powder.
4. Cook for 1 minute or until salad is wilted but not dark green

DO NOT PASS BRIGHT GREEN …you risk lose nutrients and flavor

Top with sliced Turkey, Chicken ,white fish or *tofu

 The dressing works great on cold salads too!

No excuse for lack of time

prep time: 15 min.  cook time: 15 min.

Enjoy : )

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Sautéed Basil Pesto Zucchini & Yellow Squash Veggetti®

vegetti squashThis Summer pair is a light dish for hot weather months.  Though available year around zucchini & yellow squash are best in summer.

Prep time: 10 min  Cook time: 10 min

NO EXCUSES!

 

Ingredients:
Veggetti® see pic*veggetti
1 zucchini
1 yellow squash
2 Tbs EVOO
2 garlic clove, minced
2 Tbs fresh basil, chopped
Coconut butter, a dollop

Directions:

  1. Veggetti® the zucchini & squash
  2. In a blender put EVOO, garlic & basil, chop
  3. In a large skillet, on medium heat, add oil mixture
  4. Add veggetti squash and sauté on med heat until soft .
  5. Add salt & pepper and simmer on low heat to let flavors blend
  6. Top with a dollop of coconut butter

FYI:
An entire medium zucchini – 33 calories, .6g fat, 6g carbs, 2g dietary fiber, 2.4g protein
One cup yellow squash-18 calories, .2g fat, 3.8g carbs, 1.2g fiber, 1.4g protein

My friends LOVE this one & I hope you will too..Enjoy!

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Going Off Track & The “Rain Shower Effect”

There’s a term I believe it’s called the “rain shower effect”.  Say you’re writing a paper or working on a project and you get stuck in the midst. How do you get unstuck.  You leave what you’re doing and do something totally unrelated.  This allows your mind to free itself of this stuck pattern you have fallen into and then suddenly you find yourself free flowing with ideas. Like a rain shower!

What does this have to do with going off track?

Sometimes we get so stuck in our routines that it feels like we are going in circles & going nowhere.  Stepping off the track can help us gain that freedom and suddenly your mind is flowing with inspiration or the ideas we were looking for to finish or even start that project.

If you’re on a training or nutrition program you may find it helpful to step off the track once in a while, so long as you don’t fall off completely and take what you’ve learned and bring it back on the track.

Routines are great they help accomplish goals. But don’t get so stuck in your way that you close your mind off to learning new things and opening the door for other opportunities.

Here’s something to try:
Change your training routine and do something completely different or maybe even go a little crazy & have dessert  : P

Sometimes by letting go we can gain so much more.

Live outside the lines ; )joycethumb

&

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

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

Turn Life’s Lemon’s into a Powerful Tool

lemonThe simplest and most cost effective way to alkalinize your water is to put lemon in it.

Lemons are considered one of the most alkalizing foods you can eat. This may seem untrue as they are acidic on their own. However, in the body, lemons are alkaline; the citric acid does not create acidity once it has been metabolized. The minerals in lemons are actually what helps to alkalize the blood.

Most people are too acidic (from eating too much sugar and grains), and

Drinking warm lemon water can helps reduce overall acidity, drawing uric acid from the joints reducing pain and inflammation.

For centuries, it has been known that lemons contain powerful antibacterial, antiviral and immune boosting components.

Lemons are considered a great digestive aid and liver cleanser too.

Life’s Lemons can be pretty powerful stuff!jefitthumb2

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Alkaline vs. Acidic

An acidic body is a magnet for disease, illness, cancer & aging.  The main fear regarding an acidic diet is bone loss from the body releasing minerals from your bones.

However, Alkalinity is also potentially a problem because it is antibacterial, so it could  disrupt the balance of your body’s beneficial bacteria,  which can buffer your stomach’s acidity and impair your ability to digest food.

Understanding the pH scale is from 0-14.  pH is short for “potential of Hydrogen” so what we’re reading is the concentration of hydrogen ions of foods and beverages to cosmetics, pharmaceuticals, and medical diagnostics.

7 is neutral, Anything less than 7 is an acid, Anything more than 7 is an alkali.  As a point of reference, the pH of battery acid is 1. Water is 7, or should be.

To give you a simple guideline:

Fish, meat, cheese, eggs and grains are considered acidic.

Vegetables & Fruits are considered alkaline

To maintain a balanced pH in your blood and tissues, your diet should consist of at least 70 to 80 percent basic foods – that is, no more than 20 to 30 percent acidifying foods

The typical American diet is loaded w sugar and processed foods, which throws off your body’s ability to optimize your pH.

The idea is to achieve BALANCE and the best way to do that is to ADD vegetables & fruits to your diet. A diet rich in raw, organic, whole foods this will help optimize your body’s pH and achieve homeostasis.

Though clinical research in humans has yet to be proven on alkaline vs. acidic, the truth remains… a diet high in junk food will cause diseases and one in whole unprocessed foods can cure a list of ailments.

More on alkaline water to follow…

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Carbs & the Insulin Response

Tim asks “In what way do carbs “hold you until the next meal? Carbs provide an insulin response, which is quick, and wear off quick. This results in your energy going up, then back down quickly, resulting in a feeling of needing more energy sooner, compared to a low carb meal. Protein creates a hormone response that signals a felling of satiety to you brain (feeling of fullness). Mixing some protein with carbs will probably slow this effect somewhat, but it won’t stop the insulin release, and creation of body fat if the energy is not used immediately.”

Yes, indeed they do provide an insulin response, that is exactly why your timing is crucial and the kind of carbs you eat even more so.

Always think whole and unprocessed.

Lower glycemic index carbohydrates tend to enter the bloodstream slowly, they are therefore able to maintain a steady release of insulin that activates the enzyme glycogen synthetase, which is essential for glycogen storage.  This is what gives you long lasting energy.

Not to mention,
for appearance sakes makes your muscles look fuller and you look leaner :D !

Some good  lower glycemic complex carbs are steel- cut, oatmeal, yams, butternut squash.

The protein together with the carb slows down the insulin response so it enters the bloodstream slowly and lasts longer for sustained energy.

Again, there is time and place for these carbs,

•In the morning when your glycogen stores are empty.

•2-2 ½ hours before a workout for optimal performance.

•After a workout to replenish used glycogen stores.

Eaten at these times, the body will use them instead of storing them to then later appear as fat.

Eat smart &jefitthumb2

 GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Chocolate “Love Potion” Improved & Passover Friendly too(recipe)

If you’ll recall a little while back I introduced you to a Chocolate “Love Potion”

My friend Ivette shares an updated version that adds a little more spice to an already spicy treat.  Thanks Ivette!

And BTW, if you’re keeping Passover you don’t have to give up a thing : D !!!!

Paleo Choc Pudding Recipe  (added ingredients in red ) 

2 ripe avocados  (Use one avocado for more silky mousse and 2 for thicker more fudge mousse.)
1/2 cup cocoa powder
1/2 cup honey, organic agave or maple syrup
1 tablespoon coconut oil
1 tsp vanilla extract
3-4 dates, soaked and pitted
Dash of cinnamon 
Dash of Himalayan sea salt
Optional – red pepper flakes

Blend ingredients in the food processor, serve room temp or chilled

Top with sea salt and/or red pepper flakes  & your set for a delicious treat!

whipped cream is optional but ooooh sooo good : P

Happy Passover & Bon Appetite!

GO for Life! ™joycethumb

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

 

“The Healthy Show”

P& me wide[1]Q&A

We live in a multicultural society, and we are eating food from different cultures and countries. We also want to try the new gourmet restaurant or the new diet. Some people want to go vegetarian, but they get tired in the process…

HOW DO WE EAT HEALTHY with all this influence around us?

What will be your best advice to our audience?me full body

There are so many options today.. More than ever I Feel.   There’ s Paleo, Vegan, Low Carb, Low Fat , High Protien, The Ducan Diet, just to name a few…

The best advice I can give is to find a nutrition plan that works for you.  What might work for someone else may not be right for you.  Think of it as a way of life, NOT a diet. It’s something you will have to live with day in and day out. It requires Discipline.

The one thing that will work for everyone is to think WHOLE.   Lean Protein sources, healthy fats, fresh vegetables & fruits…organic whenever possible.  When eating complex carbohydrates stick to unprocessed sources like potatoes and butternut squash. Whole foods – means nothing processed.

photoHow did you become a nutrition specialist?

     When I began strength training, my trainer taught me that if I was going to be training hard I had to eat to supplement my training. That is eating the right food at the right time so I could see the results of what I was training for.  Working out alone just wasn’t going to cut it.   Eating right had to be integrated in the plan.  Soon it became a way of life and I improved with time as did my physique. I wanted to learn more so I went back to school and got certified.me cropped

Thank you Kiko Ricota & Mauricio Portillo  for the opportunity to appear on your show, Penelope Sosa for making it easy  & Valerie Girard for your beautiful make-up artistry.
I feel blessed.

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Are you eating right for YOUR Body Type? (part III)

Different body types have different requirements and this is where it gets tricky

The trick is this..knowing YOUR body type

Diets based on the same amount of calories, but different proportions of fat, protein and carbohydrates, result in different amounts of weight loss depending on your body type

Here are the body types:

Ectomorph – thin skinny limbs- endurance exercise

Mesomorph – Naturally muscular & athletic – bodybuilding/relative strength exercise

Endomorph –Naturally broad & thick – Absolute strength exercise

Yes you can belong to 2 categories &  you can be a combination type.

Ever wonder why some people can eat all day long whatever they want and load on the carbs with no sight of FAT near by?

By knowing your body type you can curve your nutrition and work with your system instead of trying to fight that FAT : (

For example, an ectomorph can eat tons of carbs without a hint a fat showing up.

A mesomorph, would have to balance between protein, carbs & fats almost equally.

And an endomorph, will have to eat a substantially higher dosage of healthy fats to lose weight.

As you can see like an orange cant be a banana and vice versa, neither can you.  This is your genetic disposition and if you are born this way you will stay this way.

However, what you CAN do is sculpt  yourself into the best fruit in your bunch.

Until the next…

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer