Better Than Fries (Recipe)

One of the big downfalls of the American diet is deep fried foods.  Most of these are purchased from a fast food establishment, and are one of the worst foods you can eat.  Deep frying destroys the nutrients in the potato and the amount of fat is just unhealthy.  You can make your own 'fries' at home and control the ingredients and have a much healthier side dish than anything you can get from those convenience food joints.

 

 

Following is a 'B-Fitt!' exclusive recipe for homemade 'better than fries'.

 

Makes 1 serving

 

1-2 organic potatoes

(Rinse, peel and cut potatoes....any shape preference, discs, sticks, etc.)

Add seasonings.  I used organic extra virgin olive oil, Bragg Organic Sprinkle and fresh ground pepper. Use enough to coat potatoes well.

 

 



Put seasonings into a plastic bag, add potatoes, seal bag and shake and knead bag to coat potatoes.

 

Pour potatoes onto pan and spread them out (I use aluminum foil to cut down on mess)...bake in toaster oven (or conventional oven) @ 425-450 degrees (Fahrenheit), turning at least once until potatoes are to desired crispness (I like mine really crispy!)

 

 

 

Enjoy! :-)



 

Get Real, For Real!

Fitness is a lot about exercise and eating right, however, there is more to us as individuals than that.  21st Century culture has become so obsessed with physical appearance....seeming to ignore attributes such as a beautiful heart/soul, or even a decent intellect/morals.  I think Hollywood has placed an unrealistic view upon ourselves because of the 'in your face' movie stars/personalities that are splashed across the pages of entertainment magazines, on t.v., and in the movies....the notorious paparazzi chasing down the latest dirt that we seem to thrive on and pursue.  We are driven to want what they got....and aging? Well, there's plastic surgery for that, right? Recent technology 'makes' people look better than what they are in person....imperfections regardless of size can be taken away, or 'improvements' put in place to give the appearance of near perfection...this irritates me. These technological enhancements just aren't realistic. Do I really want my picture modified with software to the point of it not being the real me? Sadly, a lot of people prefer that. I am writing this particular blog because I care so much about human health...not just mine, but everybody.  I do not sugar coat anything...(not even with organic sugar!) I am very upfront, because it is that important to me.  It is what it is! I hope you will read this with an open mind and realize the impact poor food choices have on your body, and that you will chose to put the necessary changes in place, especially as we round the corner of a new year.

I believe every person should strive to be the best they can.  We are each unique individuals and none of us are perfect, certainly not me, and no, not even Hollywood. You can wash the mud off a pig, but it's still a pig, and most likely will return to rolling in the dirt! We should be content with what we were given.  There are certain attributes we do not have control over....our height, eye color, hair color/type, shoe size, etc., but even some those can be altered.  We just don't seem to be very content with our bodies.  Leave alone what you cannot control and focus on that which you can.  Being slim is not a sign of  good health, but I can guarantee you, being overweight or obese is definitely unhealthy!  In this 'land of plenty', we have become a nation of malnourished gluttons! The American diet is a sorry excuse for a country that is considered the greatest nation on Earth! Third world countries that do not have access to the Western diet do not have the health/disease issues experienced here in the U.S.

Childhood obesity has escalated to the point of our kids developing Type 2 diabetes (that's adult onset diabetes!).  We have a real problem here...and it's not going to get any better unless we do something to improve it....we have too many contributing to the problem, when we need to take responsibility and be part of the solution! The right foods are all around us...sadly most people don't chose them.  Too many adults are the wrong example of eating properly, and this is passed on to our children, something we are certain to be paying for in the near future.  When I was a kid growing up in the 60's and 70's, we were not aware of the impact of cholesterol, or that refined white flour and sugar were bad for our health.  I hear people say things like 'well, our parents ate lard and this and that....and they're still living...it didn't kill them'.  Well, excuse me, this is a lame excuse at best...our hospitals and nursing homes are overflowing with the elderly who cannot take care of themselves any longer because they have failing health and they are taking numerous prescription medications. Living longer has not become living better, or for many really living....just existing...hooked up to life support, crippled. So I ask you, is this working? I'm not trying to be mean....I say these things because I care very deeply, it bothers me and I would like to see people take responsibility toward their body....truly taking care of it instead of abusing it. Most of us through our own personal actions are dying a slow death via our plate.

The more I learn about the mechanics of the human body, the more I am amazed at what a miraculous machine it is! We are truly 'fearfully and wonderfully made' (Psalm 139:14 NIV)  It can take a great amount of abuse...and we seem to have no problem dishing it out, literally! Everybody wants a cure for this and for that, when the cure is at the end of your fork! Nutrition is your first line of defense.  I believe 80% or more of our health problems could be avoided or solved through what we eat. We need to get real, for real about what we consume.  We no longer have the excuse of ignorance.  I understand there is a lot of information out there about nutrition and health and it seems to change day in and day out.  Trying to understand it can be overwhelming.  I have studied about nutrition, herbs and exercise for the biggest part of my life.  Like I said, I'm not perfect...the more I learn, the more I realize I have to learn.  I've made mistakes, plenty...and I've paid for a lot of them.  Believe me from personal experience I can tell you, it's easier to maintain than to gain back good health.  The sooner you can change your bad habits, the better.  Don't think it can't or won't happen to you.  It may seem all is well now, but that can change sometimes in an instant.   Once your body gets out of balance, which happens when it gets past the tolerance point, many things can and will fall out of place, and it is a challenge to get back on track.  I have experienced this myself throughout this past year.

So as I close this blog and reflect back on 2014 and look forward to the new year and new challenges I have put in place for myself, I think of others and especially those who are in my personal circle of loved ones, and I hope that I can be the example they need to change and make better choices.  I am constantly reminding my friends that I am here to help, and that I care.  I have many personal changes planned for 2015, and I am excited to put them in place.  I will share those with my blog readers throughout the year. I hope to be the leading example that many will follow...I will guide you and direct you in a healthy path. Perhaps you cannot understand my commitment, level of dedication or discipline I have developed regarding proper eating and consistent exercise.  You can develop it for yourself...get the right mindset and you'll be successful.  It can be done. Don't buy into the Hollywood hype....this is the real world where you live!  If you have questions, concerns or ideas, please do not hesitate to email me: bfittpersonaltraining@aol.com.  I welcome your comments, and I wish you and your loved ones a healthy 2015!

Bringing Up The Rear ....Delts That Is!

My shoulders are fast becoming one of my favorite muscle groups to work on at the gym.  Perhaps in part because I've finally lost enough body fat that the muscle definition is beginning to show in this area, and also I focus on it twice a week along with other muscle groups in workouts. This muscle actually consists of three small muscles, the anterior (front - red in picture below), the medial (middle - green in the picture below) and the posterior (rear - blue in the picture below).  The use of light weights and high repetitions are recommended to yield the best results.

 

 

There are many exercises, both machine and free weights that are beneficial in building this area.  Typically the anterior delt gets more attention, as 'pressing' exercises work this one....bench press and overhead press are two examples.  Attention to the rear muscle is important so the development is not out of balance, if that happens, then the over development of the anterior delt will pull your shoulders forward...not a pretty picture.  Personally, I really like the exercises that hit the posterior delt....which is typically any of the rowing movements...machine or free weight.  

 

Other posterior exercises would include: bent over lateral raise (*), seated or standing lateral raise, lateral raise on an incline and/or flat bench, rubber band reverse flyes (good resistance exercise), face pulls, one arm dumbbell rows (bent over), standing cable reverse flyes (*), and several others.  You can use a search engine to bring up videos and visuals on performing these movements if you are not familiar with them. (* signifies single joint exercise - do 8 to 10 reps, not too heavy on the weight, and take each set to muscle failure for best results)

 

I think most of us would agree that when lifting weights, we like to get the most bang for our exercise buck....that being said, back exercises followed by rear delt exercises will accomplish this.  The rear muscle can typically be isolated with machines, cables and dumbbells. Unilateral (one arm) versions allow for greater range of motion and intensity.  Don't allow momentum to get carried away...focus on form....sloppy doesn't get it.  Each time you work your delts (or any muscle group for that matter), reverse the sequence....if you work anterior first, next time work them last.  When your energy levels are highest, whichever delt head you work first will improve the fastest.

 

This muscle group, I think is very attractive when it's in shape....even and especially for gals, as 'jell-o' arms are unattractive.  I do not have the genetics to develop large or bulky muscles anywhere on my body, but seeing shapely arms, I think is very sexy.  It's easy to ignore this area, especially for women and in the cooler months when we wear long sleeves, but it is also, in my opinion not that difficult to get response here.  Paired with the biceps and triceps in the same condition, it is definitely a body part that you'll love to show off during those warmer months! Start now, it's a goal you can certainly reach.



Fed Up?

Well, it seems appropriate to blog about this today...(on Thanksgiving) a day that typically, at least here in America is filled with overeating and inactivity....two habits that are wrecking havoc upon this 'great' Country. There is a documentary titled 'Fed Up' that was released this year, which 'presents an analysis of our modern food production system from the Green Revolution to the Biotech Revolution and what we can do about it'. ( https://www.youtube.com/watch?v=aCUbvOwwfWM) The trailer came across my newsfeed on FaceBook a month or so ago...and I was captured by its content, which caused me to rent it on my Kindle.  I viewed it twice, and I'm considering purchasing it, as I feel it is a useful tool, necessary to convince people to make healthy lifestyle changes.  This will be a lengthy blog, as I feel much is needed to be said regarding nutrition, so I hope you will read it in its entirety, and it will cause you to consider making some changes in your own diet. I'm not trying to take away the fun in your life...as I see nothing enjoyable about illness/disease. Eating right is an interesting, tasteful journey...one I'd like for you to experience.

 

 

 

Overall, I felt 'Fed Up' was very informative and at times an eye-opening story, as there were numerous facts and statistics I was not privy to, and believe me, I do a lot of reading and research in the area of nutrition and health, human and canine.  To say we as a Country have a problem, would be a gross understatement. Worse yet is the seemingly overall ignorance that has brought about a supposedly 'educated' society to become brainwashed into believing nutrition isn't a serious consideration in everyday life.  The statistics are grim...by 2050 it is estimated that one in three Americans will have diabetes.  It is becoming common place for children to now be developing type 2 diabetes....this is adult onset diabetes! This was unheard of back in 1980!  The junk food industry as a whole....from soda pop to fast food restaurants have fueled a frenzy that continues to spin out of control.  It was said in this documentary, that 'if a foreign nation were doing that to our children, we would defend our families'.  Sad to say, we seem to be passive in this manner.

 

I have spent the last 30 or so years of my life studying in the areas of nutrition and exercise.  However, I didn't always choose what was right or best for me...and I began 'paying' for that here in the last five years...and it has been quite a challenge to regain balance.  I do not say these things to be mean or insensitive....I've been there and done that...so I am saying it because I have experienced it...I know where you are, because I myself have dealt with overweight and illness due to careless nutritional habits.  It is no laughing matter, and should at no point be taken lightly.  You may think everything is 'ok', but I dare say, underneath it all....99.9% chance there is something awry, and you just aren't aware of it yet. Overweight and obesity are serious problems today.  As a child growing up in the late 60's and 70's....I didn't see an overweight child until I was in the 4th grade, and I had a male classmate that was 'chunky'.  A BMI (body mass index), which is a measurement of body fat based on height and weight of 25 to 29.9 is considered overweight, and a BMI of 30 to 34.99 is considered obese.   Check yours here: http://www.bmi-calculator.net/

 

There are many things I have discovered in my pursuit of a healthy lifestyle, and one aspect of that is that people get really sensitive and defensive of their eating habits.  I try to be understanding, non-judgmental and respectful of their right to their own opinions.  I am willing to meet you where you are, but I'm not going to leave you there, because most likely, where you are is not a good place, and not where you need to be for good health. It is my desire, my goal to help as many people as possible to develop a proper mindset. This comes from a deeply caring heart on my part.  I shed tears, literally over people with weight problems....people I don't even know! Just looking at someone who is overweight troubles my mind...I want to help them, because I truly feel they don't want to be that way.  It bothers me that much.  This is why I got involved in personal training, and why I continue to pursue nutrition education.  The more I learn, the more I find I have/need to learn.

 

Just a year ago my health had deteriorated to a point that I was ready to 'throw in the towel'. This still brings tears to my eyes and is emotional for me to talk about, because this is just not me. I was so exhausted physically from anemia that I didn't want to do anything, and just the bare minimum was a challenge.  Waking up from a night's sleep tired...going through my day wore out, then going to bed exhausted, just to wake up and do it all again was what it had come to.  There were many factors that brought it to that point, but it all came down to that ever important first line of defense...nutrition.  I was 'feeding' illness and 'starving' my health, because of careless food choices. I was also carrying around excess weight.  I recently found out that I am 'estrogen dominant', which now explains a lot of the out of control problems which arose due to this.  The internal condition has been the underlying issue for many of my health woes over this past half decade....unaware of its capabilities, those times when I was not practicing proper nutrition, I was building an internal environment that would one day explode, and believe me, when it was unleashed, it was not a pretty picture!

 

Back to the documentary...our problem as a 21st century society is described as 'a terror from within' and a 'great public health epidemic'.  Interesting to know that since 1977, sugar consumption has doubled.  There are 600,000 food items at the grocery, 80% have added sugar.  Junk is still junk even if it's less junky.  Make no mistake, these industries are in business to make money...it is not in their best interest to make or keep you healthy....personally, I think that should be offensive to you....it is to me! Americans need to wake up and realize, it is YOUR personal responsibility to take care of yourself. I can give you guidance and information, but I cannot eat for you or exercise for you.  President Clinton was interviewed in this documentary, and he said that we are 'insufficiently alert' when it comes to our daily food selections.  I think that statement hit the nail on the head.

 

We face more disease and physical problems than at any other time in our history, and all at a much younger age.  Yes, people live longer...but they live in quantity, not quality of life.  Our hospitals and nursing homes are overflowing with not only elderly folks, but patients in their 30's, 40's, 50's and 60's that are in ill health, all unable to care for themselves, I believe due in large part to careless lifestyle. It is apparent to me that eating lard, red meat and fatty, sugary desserts made with refined sugar and breads with refined flours has led to one thing...when you push it with your health, one day it's going to shove back.  I've experienced it personally.  There is something terribly wrong with the picture when I have more concern over your health than you do, but it won't keep me from caring about you.

 

There is much more I could say about the health/nutrition connection, as it certainly cannot all be covered in one blog.  I've made some amazing changes in my health this year, the improvement has been beyond what I could have ever imagined. I continue to strive toward a positive direction, and yes, even with all I have done, I know there is still more I could do, and I work toward that.  I'm not perfect, never have been, never will be, but that should not hold me back from making the right choices and improving my health.  I can only hope that I have reversed the issues and will not suffer anymore consequences from the poor choices....but that remains to be seen. I hope you will seriously review your diet, and make necessary changes.  At this point, I will not turn back, as that would mean there was some part of 'lifestyle change' that I didn't understand and I would lose sight of why I did this in the first place.  The human body is an amazing machine...it can take a lot of abuse...but it also will get to a point of no return.  It took me nearly half a century to learn right....please, don't make that mistake....learn from mine.  I hope after reading this you are now 'fed up'. I've finally got it...I hope you will too! My stance in this area doesn't make me popular, but I won't back down. Remember, living 'well' is the best revenge!

Nita's One Cup Trail Mix

I love trail mix....usually it's more challenging to find organic (or mostly organic) varieties...so I decided to make my own.  I don't have 100% organic ingredients in this, but I did pretty well.  Please though, every ingredient you can, buy organic if possible (OIP).  Enjoy as a great snack!

This is really easy! Gotta love that! One cup of each of the following:

 

Raw walnuts (OIP)

Sliced Almonds (OIP)

Raw Pumpkin Seeds (OIP)

Raw Sunflower Seeds (OIP)

Unsweetened Flaked Coconut (OIP)

Dried Apricots (OIP)

Organic Dried Cranberries

Organic Raisins

Organic Semi-Sweet Chocolate Chips

Date pieces (optional, not in this recipe...OIP)

Pine nuts (optional, not in this recipe...OIP)

 

Mix all ingredients in a big bowl.  If raisins are large, cut in half.  Cut dried apricots into quarter size pieces.  Store in a sealed glass bowl or large plastic baggie in a dry area, away from direct light (or you can also refrigerate)

 





Keep Motivated Through The Cold Months

Well, I'm still disappointed that there wasn't a 'real' Summer here in the Midwest, but I guess that is beyond discussing at this point.  Unfortunately, I think Fall has passed us by and Winter is upon us,  as the cold we are experiencing right now in the Midwest isn't typical until mid-January or so.  The double whammy in this all is, the holiday season is fast approaching...a time when many people indulge in an array of foods and snacks on a consistent basis, and also a period when people are even less active than they are during the warmer months.

 

So, if you have been successful as I have in ridding yourself of the unwanted pounds over the last six months or so, you need to set a plan in place that all this work will not be undone in the next 3-4 months.  Now is the time to put it all together.  I have already been on this for myself about a month ago.  If you are still looking to losing a little, which can be a challenge this time of year, then you will need to practice extra diligence and discipline to achieve this.  It's not impossible, but will definitely take a strong mindset to achieve it.  It's mainly important at this point to maintain where you are and not gain.

 

So, where do you start? Well, it's good to look ahead at the new year when many folks write down resolutions.  However, that being said....I think 'resolving' to change bad habits should be an ongoing pursuit through the entire year. But, let us for now look at just the next few months....breaking it down to being specific and not get overwhelmed.  Most people have cell phones, and many of those devices have apps available which can be utilized in keeping you organized.  You can also download other helpful apps, such as 'My Fitness Pal' and different ones that will count calories and carbs.  These are free or available for a small one-time fee.

 

First off, I find it important to mention water consumption.  This valuable, life-giving nutrient is not only needed when it's hot outside and you sweat a lot, it is necessary during the winter because the air is drier due to lower humidity this time of year.  Proper hydration will enable your skin and nasal membranes to stay moist.  You can always drink it warm/hot and add some fresh lemon/lime to it.  Also, herbal teas count as water consumption due to their medicinal benefits and no caffeine (which can dehydrate you).  The addition of these to your daily intake will also help to keep you warm, as will dressing in several light layers of clothing.

 

I have utilized my 'Richnote' app on my Smart Phone to keep all kinds of lists from grocery shopping necessities to 'to do's', blog ideas, things I need to buy, my target heart rate info and protein intake numbers.  My 'Calendar' app is a great way to bring organization to my crazy busy lifestyle.  I have set certain dates to remind me how many days there are until Spring, which will help keep me on track with my goals over the next several months.  Since I am not fond of cold weather, this will allow me to look ahead and put my focus on what I want to accomplish by that time.  I'm also 'old school' in that I like to have written records.  This book I have is more like a journal, it has a hard back and a stretch band to keep it closed.  I write information in it that I want to retain on a more permanent basis.  I have a page with my '2014/2015 Fitness Goals', and my start and end date for accomplishing this (which is 10/19/14 thru 3/21/15).  That's 22 weeks and 154 days, which has now whittled down to 126 days, and I'm doing pretty good.  This allows me to track where I am now, and what I need to do to maintain and reach my short-term goals for this time period.

 

Knowing that I won't be doing as much manual labor in my yard, or walking in the morning at work on my a.m. break, I need to add at least 15 minutes to each of my gym workouts to make up for this.  Plan for that accordingly, as this will keep you on track.  Refer back to it daily.  Also calorie consumption needs to be reviewed.  This time of year lends itself to craving comfort foods, which many times are highly caloric and contain unhealthy fats.  Preparing healthy foods in advance for a week of lunches, such as soup made with lots of veggies, beans (black, garbanzo, etc) and quinoa can be paired with salad or even a healthy sandwich like tuna or veggie and cheese.

 

Lastly.....MOVE! Move your body! It is a dynamic machine! With 206 bones and nearly 850 or so muscles it was meant for motion! Don't let the cold keep you on the couch. Clean your house, bundle up and go for a walk....take it inside and workout at the gym.  Also, prepare for the really bad weather by having enough equipment at home that you can have a good workout if you can't get out to the gym due to bad roads.  It doesn't take a lot...a good exercise mat for floor exercises like planks, and some free weights (5, 10 and 15#'s), resistance bands, and a few aerobic DVD's will get you thru an evening at home and keep you moving forward in your fitness routine.  Don't let excuses slip in and rule the roost.  You can do this.  I have confidence in you! We will get thru this and on the other side, Spring will burst forth and you will be like a caterpillar emerging from its cocoon....you will be glad you stuck with it, and can proudly display a body that won out! Be healthy this season....after all...living 'well' is the best revenge!

 

Co-Co-Nutty Sweet Taters (Recipe)

 

 

1 Tablespoon Organic Coconut Oil

3 Tablespoons Organic Coconut Palm Sugar

1/2 teaspoon Organic Cinnamon

1 small organic sweet potato

 

If coconut oil is not in liquid form, melt it in a toaster oven in a small glass dish on a low temperature or on top of the stove in a glass bowl placed in hot water.  Allow it to cool, but don't let it become solid again.  Pour into a zip lock sandwich bag along with the palm sugar and cinnamon.  Peel sweet potato and cut off about 1/4" of each end.  Slice potato into pieces about 1/4" thick.  Place in bag, close it and move potato pieces around to coat it with the mixture.  Pour into a single layer on a small baking pan and place in a toaster over at about 350 degrees.  Watch carefully to make sure sugar doesn't start to burn.  Bake until potatoes are soft.  The sugar mixture will get almost candy-like....this helps make this wonderful side dish even more delicious! This makes one serving.