Testimonial: Laura

Congratulations to BWell Fit client, Laura!  Laura competed in her first bikini competition on Saturday, March 27.  Wow she looked amazing and we are very proud of her.  Laura was definitely the photographer's favorite...can you blame them?  Her body is smoking but she also has a wonderful personality and is a joy to work with.  Thank you for choosing BWell Fit!

Laura's Personalized Program included:

• Complete health, fitness and nutrition assessment
• Fitness and Nutrition program
• Conditioning training - 3 days a week
• Strength training - 2 days a week
• Stretching and recovery - 5 days a week
• 1700-1800 calories a day - 25/50/25
• Monthly assessment and program modification

Tip to Your Health: Eat Breakfast to Lose Weight

Did you know that eating breakfast will help you to lose weight? Yes, it is true! Eating breakfast is one tool you should use to fight the battle of the bulge and keep it off.
One of the most obvious reasons to eat breakfast is that it gives you energy, increasing your physical activity during the day. When you have fuel, you have the motivation and energy to engage in your regular daily activities as well as extracurricular activities such as playing with your kids or going to the gym.

A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose) which equals more energy. Skipping breakfast is associated with decreased physical activity…less calories burned means more unwanted weight.

Skipping breakfast sometimes mean skipping much needed nutrients that your body needs to function during the day. Eating breakfast gets you on track to make healthy choices all day. People who regularly eat breakfast tend to eat a healthier diet, typically one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.

Studies show that breakfast eaters are less likely to overeat and snack during the day. When you skip breakfast, you may feel hunger pangs later and be tempted to reach for a quick fix, such as chips or candy bars from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity. I have heard of people skipping meals, especially breakfast, because they are trying to lose weight. They are actually doing the exact opposite; although they may lose weight initially, the increase fat storage capacity will cause them to put on weight easier and faster in the future.

Unfortunately, more Americans are skipping breakfast. If you're one of them — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.

Here's our recipe for a great way to start the day with Pumpkin Maple Oatmeal with Berries

Ingredients:
1/2 cup uncooked quick or old-fashioned oats
2 tablespoons 100% pure pumpkin
1 tablespoon maple syrup
1/2 cup fresh or frozen strawberries or blueberries (great antioxidants)

Directions:
Cook oatmeal according to directions.  Add fruit to cooked oatmeal.  Place in bowl.  Top with pumpkin and syrup.  Makes 1 serving.

Tips:
1. Serve with skim milk
2. Adjust amount of ingredients to as desired

Nutritional Information (per serving):
Calories: 198, Calories from fat: 25, Total Fat: 3g, Saturated Fat: 0g, Soduim: 55mg, Carbohydrates: 36g, Fiber 5g, Sugars: 9g, Protein: 7g

Tip to Your Health: What to do about Sugar

Why you shouldn’t eat too much sugar


• Sugar can suppress your immune system and impair your defenses against infectious disease

• Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.

• Sugar can increase fasting levels of glucose and can cause reactive hypoglycemia

• Sugar contributes to obesity

• Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes

• Sugar can interfere with your absorption of protein

• Diets high in sugar will increase free radicals and oxidative stress

• Sugar can cause gum disease

How much sugar you should eat

• The 2005 Dietary Guidelines for Americans recommends no more than 8 teaspoons per day of added sugar based on a 2,000 calories/day diet. That's 32 grams if you're reading labels, and about 6% of your total calories for the day. Sounds like a lot, but believe me... it's not.
32 total grams sugar/ 4 grams per teaspoon = < 8 teaspoons added sugar/day


What to do about Sugar…reduce the amount of sugar that you eat

1. Read labels – You should have 32 grams sugar or less total per day

2. Try to obtain your sugars naturally–which should be primarily from fresh, whole fruit.Fruit juices, even if they are 100 percent fruit juice, are all-natural sugar but they are very high in calories–it’s best to avoid beverages with high calories, including fruit juices, sodas, lemonade and other sweetened beverages. Learn to enjoy your iced tea for its natural flavor, rather than for the flavor of the sugar that you pour into the glass.

3. Rather than adding syrup or honey to foods like waffles or pancakes, try topping them with sliced fresh fruit and a dollop of vanilla yogurt.

4. Look for whole-grain cereals without added sugars, and top with sliced bananas, berries or other fruit that appeals to you. This applies to both cold cereals and hot. Oatmeal is delicious with some mashed banana stirred in for sweetness.

5. Keep healthy snacks around, like whole fruits, cut vegetables, whole-grain crackers, low-fat yogurt and low-fat cheese, so you won’t be tempted to eat sweets instead.

6. Help your kids develop healthier habits–if they are old enough to read labels, give them a list of all the names for sugar and ask them to become “sugar detectives.” They will enjoy finding the hidden sources of sugar in foods, and it will help to educate them as to how much sugar is added–sometimes where you least expect it.

      Names for sugar: sucrose, fructose, glucose, dextrose, lactose, maltose, invert sugar, raw sugar, 
         turbinado sugar, brown sugar, cane sugar, brown rice syrup, fruit juice concentrate, confectioner’s 
         sugar, maltodextrin, corn syrup, high-fructose corn syrup, honey, maple syrup and molasses.

7. Instead of baked goods for desserts, try fresh fruit with a bit of chocolate syrup. One great trick is to take ripe bananas, peel and place them on a foil-lined tray in the freezer. Frozen bananas taste just like ice cream and will satisfy your sweet tooth for significantly fewer calories.

8. If you add sugar to cereals, beverages and fruits routinely, try to gradually reduce the amount you use. You may not really know the true flavor of these foods because you have “masked” the flavor with sugar. Fresh fruits in season should be deliciously sweet–no added sugar necessary.

Tip to your health - DEC 2009

Avoid the holiday weight gain
Tips on how to avoid the holiday weight gain

One of the best parts of the holidays is all the festive food and fun. One of the worst parts is the unnecessary weight gain and the bad feeling that follows. The average American will gain up to 15 pounds during the holidays. How do you maintain your healthy habits when you are surrounded by mouth watering foods and tasty drinks? Well we are here to tell you that it’s ok to eat Aunt Mary’s homemade apple pie. By using good judgment and control, you can enjoy the holidays with your friends and family, and still keep your figure and pant size the holidays!! Since tomorrow is Thanksgiving, here are a few good tips to remember!

1. Do not put your fitness goals on hold until the New Year. People gain up to 15 pounds between Thanksgiving and the New Year. If you think it is hard to take off the lbs you have, it is going to be even hard to take off the extra 15 or more you gained during the holidays. Your body is a lot more forgiving when you maintain a consistent fitness and nutrition program. You will be happy to find that that occasional day or two off or family meals will have negligent effect on you. Believe me, I know. People think that I don’t eat anything good, but on the contrast, I have a very fulfilled and healthy lifestyle. I sustain to maintain and you should too!

2. Don’t Arrive On An Empty Stomach! Although you may be tempted to skip meals so you can splurge on dessert, don’t! Have vegetable sticks, fresh fruit, handful of nuts or a small sandwich before you arrive. Skipping meals during the day will cause you to overeat and consume more calories than if you would have eaten something beforehand. EAT BREAKFAST that morning. Before you arrive, fill up on a large salad or veggie-packed food or soup. “Research shows that having high-fiber snacks before a meal will decrease your hunger and help you eat less later”

3. Think About People, NOT Food! Concentrate on socializing and spending time with family having fun. Think about what your celebrating, not just what you are about to put in your mouth.

4. Plan Before You Eat! Before you arrive at the table, have an idea of what you can have and what your goals are. Check out all of the food options and develop a plan which will enable you to sample foods you enjoy without abandoning the good habits you’ve formed. Remember, it is OK to have some holiday treats, just spend your calories wisely and then enjoy the foods you choose.

5. Bring A Healthy Dish! Now there is at least one healthy option and others will appreciate you bringing a healthy dish and so will the host! It will be easier to stay on track when there are healthier options to choose from. We have a delicious treat for you; go to our site to get the mouth watering, easy to make Chocolate raspberry muffins. Your family will beg for more and they won’t have to know that is a healthy treat.

6. Eat small portions and avoid over grazing – put your portion on a small plate. Cut or divide the food in small portions and eat it slowly. If you drink one to two cups of water before you eat, you find that you will get full quicker and your hunger or snack attacks will go away much faster. Do you know how much water you should have a day, we can tell you.

7. Stay clear of gravy, dressings and high-calorie condiments.

8. Leave The Table When You’re Done! If you linger around the table you will be tempted to continue eating even after you’re done.

9. Flatter the food pusher – make lots of ummmms and wow when taking smaller bites. Say something like, “Aunt Suzy, you are a phenomenal cook. Too bad I am so stuffed right now; can I take a plate home because I do not want to miss out?”

10. Wear form fitting clothes. Shapewear under clothes is a great way to flatter your body, keep you connected to your body so when you stomach starts to protrude, you will know and it adds a little pressure to your midsection so you will not be able to eat a lot…think of the unbuttoning of clothes to get more food in. We like to try everything that we are suggesting and offering people. So we tried somebody shapers. Most of the products were bulky, slipped, slid and had a mind of its own. We eventually found a line that we loved and we were so impressed with the brand that we decided to add it to our product line. We are currently working with the company to design a line for people who are trying to get in shape. It will instantly shrink sizes off of your frame and you can even wear it under your gym clothes for smoother, smaller appearance. It does not move, I did kicks, jump squats and all kinds of craziness in this bodyshaper and it stayed put. There will also be something for the guys too. So be on the lookout for our new line of Shapewear.

11. Replace an unhealthy act with a healthy one – if you find that your will power betrayed you and you downed all the food that your plate could possibly carry, no need to abandon all your good efforts so far. People fall all the time and we always manage to get up. Go for a walk during after dinner and encourage your family to join you, play a family game that involves some type of activity, invest in an extra hour at the gym or grab your honey or friends for an evening of dancing, hiking or active games the next day. We have a list of boot camps that you can attend on our site that will surely burn all those ill-gotten calories. Contact us at info@bwellfit.com for more active suggestions

12. Limit alcohol – Is not just about empty calories but control. Think about how much control you have when you have had a few drinks. Drinking definitely effect how much control you have over your choices but you soon lose count of how much you have had. Besides, those drinks calories add up. Check out the chart before that details how many calories are in our favorite drinks and what you have to do to burn it off.

Click here to view chart

Ask the experts - DEC 2009

www.bwellfit.com

Question:
I have until the end of the year to use my Flexible Spending Account, does your company accept insurance and can I use the money in my Flexible Medical Pay Account to cover some of the costs of working with BWell Fit.

Response:
YES YOU CAN!!! We are happy to announce that BWell Fit is able to accept insurance and FSA/HSA for some of our services such as MicroNutrient, cholesterol, insulin testing and assessment as well as other services that could help you detect signs of and prevent serious illnesses such as heart disease and diabetes. This illness can be prevented and controlled with proper nutrition, fitness and lifestyle choices. Contact us today for a list of covered items: info@bwellfit.com or call 877 319 1133.

Spurred by that impulse, employees and their dependents around the country are rushing to get check-ups and stock up on needed items before the deadline to use their current account. Otherwise, they’ll lose the money left in their 2008 flexible spending accounts. While most people know that they can use the account for check-ups, prescriptions medications and treatments, you can also use these resources to better your health and prevent illnesses and diseases?
So what is a flexible spending arrangement (FSA), or Flexible Spending Account? It is one of a number of tax-advantaged financial accounts that can be set up through a cafeteria plan of an employer in the United States. An FSA allows an employee to set aside a portion of his or her earnings to pay for qualified expenses as established in the cafeteria plan, most commonly for medical expenses but often for dependent care or other expenses. If you need to improve your health and wellbeing or if your goal is to lose weight/improve your lifestyle, contact BWell Fit for a list of offers and programs.

Ask the Experts: Satisfying your Sweet Tooth

Q: I am completely stressed out with wedding plans what are the best options for satisfying my sweet tooth without sacrificing my waistline?

A: We all have a sweet tooth from time to time. Remember it is all about healthier choices and eating in moderation. For the healthy snack, try one of these great choices:

1. Yummy Shake - Chocolate Raspberry Razzmatazz
• 2 tbsp Dutch Chocolate Healthy Meal Shake
• 8 oz of water, soy milk or skim milk
• 1/ cup off raspberries
• 3 ice cubes
• Blend and enjoy

2. Protein Bar

Chewy bars formulated with a blend of soy and whey proteins, healthy fiber and 23 vitamins and minerals, can help sustain your energy and appetite. One or two bars per day for healthy snacking and weight loss. For variety, try our other delicious protein-rich snacks.

Key Benefits
• Promote healthy weight management
• Satisfy your hunger
• Get 12g protein in every bar

Fast Facts
• A satisfying and delicious addition to any weight-loss program
• Ideal to power-up before a workout
• Supplies protein to help build and maintain lean muscle
• Only 150 calories per bar

3. Fill your kitchen and fridge with fresh fruit for a quick snack when you are hungry. I love frozen grapes and chilled melons…yum!

4. For an amazing snack attack control, try Snack Defense, All day Snacking Control:
• Powerful herbal blend helps deliver all-day snack control
• Helps reduce carbohydrate absorption.
• Maintains blood sugar levels already within a normal range

Featured Product

Formula 1 Nutritional Shake Mix
A healthy meal with up to 19 essential vitamins, minerals and nutrients in seven delicious flavors that can help support weight management. Formula 1 shakes include soy protein, fiber and essential nutrients that can help support metabolism, cellular growth repair and production.
• Over 19 vitamins, mineral and essential nutrients
• 9g of protein and healthy fiber to help support weight mgmt (16 if you add soymilk)
• 0 Cholesterol, 0 trans fats
• Nourishes your body with cellular nutrition
• It is orgasmic it’s so good!

Fast Facts
• 9 grams of healthy soy protein in each serving
• Includes the antioxidant vitamins C and E
• Contains Aminogen®†, plus bromelain and papain, to support protein digestion
• Create your own shake recipes by adding fresh fruit
• Diets low in saturated fat and cholesterol that include 25 grams of soy protein
may reduce the risk of heart disease

These suggestions are best complemented with a great workout!

FIT TO BE BRIDES BODY CHALLENGE CONTEST

FIT TO BE BRIDES by BWELL FITNESS
BODY CHALLENGE CONTEST
Contest Deadline: Friday August 28, 2009

Need to get fit and fabulous for your Wedding? Fit To Be Brides is looking for a few great brides-to-be to receive FREE wedding fitness programs.

As you know, planning a wedding is an all-consuming endeavor, causing eating right and working out to take a back seat. But with our comprehensive Fit To Be Brides program and personalized fitness plan, you will transform your body before the big day and lay the foundation for a lifetime of good health. If you can commit to working out just minutes a day while still eating your favorite foods, you WILL look and feel incredible when you walk down the aisle.

3 Brides will be chosen to receive:
• Fitness and Health Assessment,
• A complete personalized fitness and nutrition program,
• Your own fitness professional to help you achieve your goals,
• Regular assessments and tracking,
• State of the arts fitness and measuring tools such as:

Hundreds of recipes to chose from, Custom meal planner, Custom fitness planner,
Shopping list tool, Food log, Nutrition facts finder, Calorie calculator, Activity calculator
Goal calculator and tracker, Online program and much more

In return, we want to track your progress and use your success to inspire other brides-to-be and anyone that wants to get fit the right way.

Criteria: Be a bride to be, 18 years of age or older, wedding date after December 7, 2009, willing to dedicate 12 weeks to a fitness program and in 200 words or less, tell us why you should be chosen for the FIT TO BE BRIDES BODY CHALLENGE.

Send entry to: Linda@bwellfit.com, www.bwellfit.com Call 877 319 1133 ASAP
Please provide name, phone number, address, email address, your wedding date, height, weight and goal.