Bean and Veggie Medley - Recipe

Summer is a great time to eat cold foods...and what better way to get more protein than with some beans and veggies? This is a great meat-free dish...paired with organic bread and some sun-brewed tea makes a satisfying meal.  Another B-Fitt! exclusive recipe...share with family and friends.

 

1- 15 oz. can organic black beans

1 - 15 oz. can organic garbanzo beans

1/2 small can sliced ripe olives

1 large organic Roma tomato

2 stalks organic celery

1/2 small organic onion

1/2 organic green pepper

1/3 organic cucumber (burpless variety)

1 Tablespoon raw organic chia seeds

Additional seasonings to taste: pepper, dill weed, Braggs Organic Herb Sprinkles

 

 

Rinse and drain beans and olives.  Cut tomatoes, celery, onion, green pepper and cucumber into small pieces.  Add all ingredients along with seasonings and stir well.  (Note: you can leave the seeds in the tomatoes...good source of lycopene) Refrigerate several hours and serve cold.  Enjoy!

The Trickle Down Effect - Reaping What You Sow

 

 

Because of my interest and background in nutrition, I see it a lot.  Because of my personal trainer certification, I realize even so much more.  Sad thing is, most people don't get it.  I think of how we ate when I was a kid.  We did probably better than most.  My mom cooked from scratch, we always had a nice garden...yet we ate refined white sugar and refined white flour.  That was what we had back then, and we didn't know the dangers of these nutrient deficient foods or the health issues they cause...I guess in some ways ignorance was bliss.  Fast forward to 21st Century America where everything is 'out there' now.  Issues that were kept in the dark are now commercials on tv.  We really have no excuse to not be 'in the know' on our health or nutrition related facts.  Unfortunately, this is not the case.  Even working for a third party health insurance provider, it amazes me (in a bad way), that most people really don't care to look after their health.  They smoke, drink soda pop, eat fast food, eat deep fried foods, drink way too much alcohol, don't exercise, are overweight...etc...on and on.  This really concerns me, and it deeply grieves me, because I care about these things.

 

I had health issues that became beyond my control last year.  Mainly female related ones that I come to find out I was providing fuel for the fire for  through my poor diet...I was feeding the problem...literally.  Because of that, I know I came really close to being hospitalized...but I sprung into action and worked frantically to turn it around and bring balance back to my body.  To say this was a challenge would be an understatement! I struggled...and it fought back...but I was determined I was going to win, and I did.  When I speak of these things, it is on a very personal level with me.  Perhaps some would say I'm being mean.  No, I'm not.  I've become very passionate about this...it is my mission....to get the word out...to get people to make positive change...to move in a direction of being 'well'.

 

You might think you're 'ok' right now...nothing wrong...I'm functioning fine.  But oh, look out...beware...things can change and change drastically overnight.  What you don't see and don't feel going on inside of you can suddenly push its way out.  I don't need to research anything to write this blog today...the words just flow from my fingertips.  It's time...it's time for me to write this.  It's much needed.  I get frustrated when I see people taking their health for granted. But when I get on someone about it, it is out of care and concern.  Even more disturbing is most people don't make the connection.  It's not just one or two things that set up a chain reaction...it's pretty much everything.  It's what I call the 'trickle down effect'.  And believe me, you will reap what you sow...it's just a matter of time before it all catches up. I can not say it enough....nutrition IS your first line of defense.

 

As an adult you are responsible for your personal health.  It's not your doctor's responsibility to do it....believe me, they need you to not be well...that's what makes them money...but I won't go there now...that's a whole other blog.  First thing you need is radical diet changes.  I chose to do this last year...and cold turkey is the best way...that way you don't keep teasing your system with junk it doesn't need.  No refined white sugar, no refined white flour, no soda pop, no junk food, no fast food, no deep fried food, extreme limitation of alcohol...which really wasn't a problem with me.  Gone.  I hadn't drank pop in over six years...so that wasn't a concern.  How much exercise do you get? Walking to the refrigerator and doing elbow bends from your plate to your mouth with a fork don't count.  I'm talking aerobic, oxygen building exercise and strength training.  What is your BMI? Do you even know what that is? It's body mass index, it is a calculation of height and current weight that determines your percentage of body fat...and over 30% is considered overweight.  Really, I think that percentage is a little high.  Granted being 'slim' is not an indicator of good health, but being overweight/obese IS bad for your health! There is nothing healthy about it! I've been there, done that! Many years ago, I rocked that at 32% BMI, which is considered obese.  I'm now at 22%, putting me in the normal range.  I feel SO much better.  It is amazing what the right changes will do.

 

Not sure what you need to do? Please read the articles in my blog...this will give you a good start and get you on your way.  I cannot do this part for you. Evaluate your current diet and exercise.  Write it down so you can review it...track your food intake on paper...everything...every bite that goes in your mouth.  Be honest with it, otherwise you only hurt yourself.  Get with a nutritionist, a personal trainer and get on track with getting your health where it needs to be...it doesn't get any easier as you age. I could go on and on with this, but for now, I've said enough.  There is a lot to it, but you have to take the first step, otherwise you can't move forward. If you have questions, email me.... bfittpersonaltraining@aol.com  I would love you help you...it means a lot to me.  I put 'personal' in personal training! Best always.

Protein Packed Low Carb Wrap (recipe)

 

 

 

 

 

Protein Packed Low Carb Wrap

 

 

You will need:

 

1 low-carb whole wheat wrap

Nut butter of choice (peanut, almond, etc)

Fruit of choice (apple, banana, etc.)

Organic Greek yogurt, plain

Organic ground cinnamon

Organic ground nutmeg

 

 

 

 

Spread peanut butter, then yogurt over wrap...doesn't need to be fancy or perfect.  Cube and apple (or slice a small banana) to one end of the wrap (very important).  Sprinkle with cinnamon and nutmeg.  Start rolling the wrap as tightly as possible at the end with the fruit.  Cut in half to serve.  Enjoy! How simple is that? And yummy too!

What Will It Really Take?

 

 

I think given a choice, if it were 'easy', most people would choose to be fit.  It is evident by the numbers, that many are not.  A lot has changed over the last four to five decades...there are more overweight and obese adults, and even children are falling prey to this disease. Yes, obesity is a disease...sadly a growing problem here in the U.S.  Even for the average person desiring to 'get there', it can be a struggle, and really, probably what we most desire is unattainable.  I am beginning to realize this.  I don't like it.  I've invested a lot of time and energy into my goals, and even though the one I set for myself this year is a big one, I didn't feel as though it were impossible.  Ok, that being said, it's probably not impossible, but what will it truly take for me to get there, and am I willing to do what is necessary? That's the rub.  I have already changed so much and sacrificed where most people would not.  I did it for my health, so I could move forward and enjoy being healthier.

 

I have learned a wealth of information regarding health and exercise over the last 30 years.  I read, I study and research.  I don't know it all...far from it...I read more than the average person in this area, and in keeping up on my CEC's (continuing education credits) for my personal trainer certification, I have access to materials others do not.  I am fascinated by muscle mechanics...the human body is a marvelous machine, and I stand in awe of its abilities and diversities. It is truly amazing how one can transform their body...I have experienced this personally in the last year on a level I had never before seen. If you're looking to just lose weight to decrease your risk for certain disease, it's attainable to anyone willing to put in the effort to do it.  However, if you want more...like muscle definition and six pack abs, it's going to take a lot of effort, especially for women, as our bodies really aren't meant to get in that kind of shape. Our dominate hormone, estrogen, and the fact that we bear children, lends our bodies to carry more fat, naturally, especially in the middle section, our core.  This is certainly an area that many women would like to see in shape, and it seems like an endless pursuit to obtain it.

 

 

My biggest struggle has been being estrogen dominate.  I found this out late last Summer. This has caused many issues for me, and I have found will most likely hinder me from obtaining the look I long for and have been working so hard to get for the last year...that is disappointing to say the least.  What I don't like is the over use of 'photo enhancement'...aka: Photoshop.  The 'image' this presents is a false one, displaying an 'effect' that simply isn't so.  I see this, you see this, and you and I think, 'yeah, that's what I want'...but, you're not gonna get it and neither am I, because it's really an illusion. These faces you see staring at you from the cover of a magazine and within its pages is fake...these people are not the picture of perfection you are viewing...you won't get it, because they don't have it to begin with.  I'd really like to put a challenge out there for these fitness magazines...one issue with NO photo enhancements...give me reality! I'm fed up with the false front, really.  We all have imperfections, but you see...this kind of advertising sells...money, money, money...always the bottom line! Makes me wonder, how many magazines would they sell if everybody saw the 'real picture'?

 

I tend to set a level of high perfection in my own life, however I do not expect it from others.  Strange perhaps, but it's my personality.  I became involved in small dog rescue in 2008, and every dog that I have been blessed to foster and/or adopt, is far from show dog appearance...but I love the little 'quirks' as I consider them that gives the dog its uniqueness and steals my heart.  The tongue that sticks out because of missing teeth, an ear that bends down instead of sticking up, a missing eye...all these are attributes that give each dog character.  Even with these 'imperfections', to me they are perfect!  I fall in love over and over, and this folks is real life stuff!

 

A friend of mine posted an article to her timeline on Facebook titled 'The Cost of Getting Lean - Is It Really Worth The Trade-off?'  I am sharing the link with you so you can read it, as it is a very informative article and will give you valuable insight and assist you in determining what you want and whether it's something that is attainable for you in your pursuit of health and fitness.  You can read it at: http://www.precisionnutrition.com/cost-of-getting-lean?utm_source=Facebook&utm_medium=Social&utm_campaign=PromotedPost_CGL-Lookalike

 

I doubt I will 'give up' on my goal, the rebel in me won't allow that!  I will keep working toward it because my curiosity begs me to go for it. I will also continue expanding my knowledge in this area. My hope for everyone is better health and fitness, and I continue in the pursuit of learning everything I can to help.  This level of fit can only be obtained through proper diet and consistent exercise.  There are no quick fixes, no magic bullet...simply the 'old school' approach for actually working to get it.  It will take sweat, sacrifice and determination.  Your path may be a long one and have many twists and turns...but remember, this thing called health is a continual journey, not a destination.

Journal Thoughts - 2/14/2015 - Checking In and Checking Up

The new year is still young....just six weeks in...but I realize that many people who made resolutions for their health have now dropped out of the race....it happens.  Been there, done that too many times myself.  I talk a lot about proper mindset, it is so important what we allow to enter into our brain, and I think sometimes we don't realize how much negative worms its way in.  Over the last ten months or so, I have made great strides in improving what I allow to pass through my head.  Wow...how easy it is to focus on the wrong things.  The old children's rhyme 'sticks and stones will break my bones, but words will never harm me' is really a misnomer of sorts, because once those opposing vibes enter in, it gets 'entertained'....then it fills the heart and exits through the mouth...at that point the damage is done.  'Can't' is a big stumbling block...'I don't want to', 'I don't like'...very negative. 'Can't' has to become 'can'...'don't' needs to just 'do'....the impossible becomes possible when 'I'm' with the program.  Nobody said it'd be easy, but it will be worth it.

 

2014 was a big year of change for me from a health standpoint.  It took me just past the first quarter of the year to 'get with it', but once the ball got rolling, it picked up speed and I accomplished what I would never have thought possible.  I have come so close about three times during my adult life...so, it took me a half century of time to 'get real' with it and truly make it a lifestyle...I am now on the path of no turning back. I am here and available to give you encouragement and assistance in any way I am able.  Please, don't give up.  The journey that is before you may be a long one, and there may be many twists and turns in the road, but stay the course and you will succeed.   What I am doing and how I am doing it now will get the results I desire because I am giving it no other choice...it has to come.  I push and challenge myself pretty much every time I work out.  I keep it in the forefront of my mind why I am doing this.  I'm human, there are times I'm tired and I think, 'I just can't do this, I just don't have the energy.'  Rest is important, and you have to be careful to not over-do.  But when it comes to the routine of what you need to do, don't let laziness block the path.

 

I have several friends that I text positive quotes to each day because I think it is good to start the day on an upbeat note, it can set the mood for the entire day. It also encourages me and keeps me on track. There are many times that the best workout I have at the gym was one I really didn't want to do. I have made it a practice to overcome the 'can't' and 'don't' in my mind by having a little mental chat with myself. "Ok, Anita...you can do this....you have goals...if you don't do this, you won't reach your goals....if you don't do this now, then when?" If you let it slide, it'll be easier to make an 'excuse' or have some 'reason' the next time to not do it then either.  But once I get in there and get going, it just seems to take off.  Then when I'm finished I am so glad I just did it! So maybe you've fallen off the wagon here already...so what? Get up, dust yourself off, and start up with it again.

 

There is still the whole rest of the year to be successful with this....just think, by Spring you can be well on your way, and by Summer? Wow....the results! You will be so glad you did! It can be a struggle and many times we feel like we're fighting a losing battle...but stick with it.  My motto is, 'never give up, never give in, never back down.'  Henry David Thoreau said, "what you get by achieving your goals isn't as important as what you become by achieving your goals."  So, exercise, eat right and be healthy...2015 is going to be the year for you!



What Do You Really, Really Want?

Well, perhaps the question is also, 'what do you really, really need' when it comes to diet and exercise? Further yet, what are you willing to sacrifice to get it? Truth is, it will require giving up some, or perhaps numerous bad habits to obtain it. Weight loss, exercise and nutrition go hand in hand.  One without the other is truly a waste of time.  I say this from personal experience.  Until you actually 'get it', you won't really get it....that is the results you want.  I cannot tell you the endless times over the last many decades I've looked at 'before' and 'after' pictures in magazines of other people's weight loss success stories....other people...not me.  I can recall asking myself, 'why can't you get there....what is holding you back'? 2014 was a triumphant year for me in this area....finally! Now I'm just 'tweeking' those results so to speak.  I worked on getting over 34 pounds of fat off my body....2015 is now focused on toning and building muscle...getting the final picture in place.  I'm getting there...it's been a slow process, but one of what I call 'forward motion'. I don't give up, I don't give in and I don't back down.  That is my motto, and I keep it always in the forefront of my mind.

 

To answer my question to myself as to 'why' I couldn't seem to get there took a bit of soul searching and total honesty with myself.  What I concluded was that I felt if I did, then I'd want to 'show it off'.  Hmmm....that's it? That is all that is holding me back from being successful with this? Oh my! Well...enough of that! Ok, so I show it off? So what?  Perhaps you need to do this for yourself.  I guess I'm old school in a sense that I like to write things down on paper.  In a 21st century world of 'e' everything for 'electronic', I like to feel that piece of paper in my hand and view it with my eyes.  However, if you want to journal yours in 'e' fashion and that works for you, that's fine...just do it! It's really important. This will be an indispensable tool in your success and a valuable record of your journey that you can reference for encouragement along the way.  Seeing how far you've come will fuel motivation to go the distance.

 

It's not rocket science, but it does require effort and commitment to get into shape.  You can't just walk into the gym and workout without a plan.  Ok, you could, but how would you realize results without goals?  See my point? Take the time to sit down and put some careful thought into it.  The plan and goal is #1.  Be specific! Generalizing it won't get it.  Don't just say, 'I want to lose weight'.  Ok, that's great, but how much weight? And in what time frame? Don't be unrealistic or you'll set yourself up for disappointment. To think you'll lose 20 pounds in two weeks is most likely not going to happen.  Slow and steady wins the race.  If you feel this is something you cannot do on your own, then seek out the assistance and guidance from a certified personal trainer or health coach.

 

There are many important factors that need to be taken into consideration when putting a lifestyle change in place....that's what I like to call it, because that's what it needs to be.  A good personal trainer will get your full health/medical background including body weight and measurements.  Why? Because there are several components that will determine what type of workout plan is safest and most beneficial for you.  If you have had a heart attack and have stints in place, you will not be able to do high intensity aerobic activity as you will need to keep your heart rate in check. If you are diabetic, there are also special considerations.  Current and past health history play a large role and cannot be overlooked.  Prescription medications are also require attention in planning an exercise program. Your resting heart rate will be recorded, and a 'target heart rate' determined.  This will vary with gender and age.

 

Finally, diet habits will need to be discussed.  I think this is the part most people do not like.  Taking inventory of what you eat and realizing that most likely some radical changes may be necessary, is not often the most pleasant part. The typical diet is S.A.D. (Standard American Diet) indeed.  What do you currently eat? Track it and record it for several days. What is your budget for food? What grocery stores are available in your area? Are you just responsible for feeding yourself or do you have a husband, children, etc? Do you skip breakfast? How many meals do you eat a day? Do you snack? If so, what foods do you eat when? Do you eat out a lot? Fast food? Any food allergies? What foods do you like? Dislike? What is your willingness to try new foods? I've eaten a variety of foods over my lifetime and I'm quite open to trying something new or unusual...this is very beneficial.

 

As you can see, this requires a lot of YOU! In fact, it's about you.  This is an area you are allowed to be 'selfish'.  You do this for you, not for somebody else.  I can give you advice and guide you on the right path, but I can't eat for you and I can't exercise for you.  This will require effort that can only come from....Y.O.U.! Bottom line....your success depends on....you guessed it....YOU!  If you possess a determined mindset, you will be successful.  Knowing it won't be easy, that it requires constant and consistent work is all part of it...but it is so worth it!  Anything worth having is worth working for....either work hard or you might as well quit.  But don't quit...don't give up....if you do, then what? I know the value of good health because I have suffered from failing health in the recent past.  I reflect on that now, and it still brings tears to my eyes to think I was ready to throw in the towel.  That is not my personality.  I was not raised that way. I'm not a quitter, I'm an over comer, and that has made me a strong person. Theodore Roosevelt said it well: "believe you can and you're halfway there."  One of my favorite encouraging sayings is: 'your fitness is 100% mental.  Your body will not go where your mind does not take it.'  And lastly, something thought provoking from 'MotivationMafia'....'the same boiling water that softens the potato hardens the egg.  It's not about the circumstance, but rather what you are made of.'

 

You've got this....I know you can do it!

 

 

 

 

Black Bean & Turkey Veggie Soup (recipe)

Nothing better to warm the soul on a cold, snowy day than some hot homemade soup.  Check out this recipe and add some extra protein to your meal!

 

One pound ground turkey

28 oz. organic crushed tomatoes w/basil

32 oz. organic vegetable broth

15 oz. organic black beans (rinsed and drained)

15 oz. organic whole kernel corn (drained)

14.5 oz. organic diced tomatoes (no salt added)

14.5 oz. organic cut green beans (drained)

15 oz. organic sweet peas (drained)

2.25 oz. sliced ripe olives (drained)

 

 

Cook ground turkey, no need to drain.  Add above ingredients into a large soup pan and heat.  Add desired seasonings.  I used fresh ground black pepper, Bragg Organic Sprinkle, organic dried dill weed, organic dried parsley and Himalayan pink salt. Serve hot with cornbread for a delicious lunch or dinner.