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

20 Antioxidant Rich Foods to Incorporate into Your Diet Today

What are antioxidants?  Antioxidants are naturally occurring nutrients that aid in the prevention of cancer, heart disease and the effects of aging.

The following 20 foods contain the highest antioxidant concentration:

1. Pomegrantes
2. Small red beans (dried)
3. Wid blueberries
4. Red kidney beans
5. Pinto beans
6. Cultivated blueberries
7. Cranberries
8. Artichokes (cooked)
9. Blackberries
10. Prunes
11. Raspberries
12. Strawberries
13. Red Delicious apples
14. Granny Smith Apples
15. Pecans
16. Sweet cherries
17. Black plums
18. Gala apples
19. Black beans (dried)
20. Plums

* Remember it is best to buy organic when you will be consuming the outside or "peel" of the fruit or veggie.

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: Aphrodisiacs...Recipes

In our last issue, we told you about 7 aphrodisiacs to get you hot and bothered!  We are going to take this issue to give you some recipes that you can use to get your motor started.

1. Chocolate Finger & Toes Lickin' Good Mousse
2. Oyster Dipping Sauce
3. So Sexy Asparagus
4. Fig That!
5. Scallops for Two and then...
6. Hot, Spicy, Easy, Chicken Curry
7. Oh Honey Dip

1. Chocolate   Chocolate Finger & Toes Lickin' Good Mousse
 1 lg. egg

 1 tbsp. cold water
 1 env. unflavored gelatin
 1 c. boiling water
 1/2 c. part-skim ricotta cheese
 1/2 c. cold 1% low-fat milk
 1/4 c. plus 2 tbsp. sugar
 1 1/4 tbsp. unsweetened cocoa powder

In a blender container or food processor, combine the egg, cold water and the gelatin. Process for 10 seconds. Scrape sides. Process for 10 seconds longer. Let stand for 1 minute or until gelatin is softened. Add boiling water. Process for 10 seconds or until gelatin is dissolved. Add ricotta cheese, milk, sugar and cocoa. Process for 1 minute. Pour mousse into 6 dessert cups. Chill for 2 hours or until set. Garnish each cup with a whole, fresh strawberry, if so desired. (Approximately 124 calories per serving.)

2. Oysters   Oyster Dipping Sauce
 1 pint shucked oysters
 1 cup finely chopped onion or sliced leek
 2 tsp butter
 1/2 tsp salt
 2 cup skim milk
 1 cup half and half
 1 tbsp. fresh parsley
 1/4 tsp white pepper

In a large saucepan, cook onion or leek in butter until tender. Stir in oysters and salt. Cook over medium heat for 5 minutes, until oysters curl around the edges. Stir in milk, cream, parsley and pepper. Heat through. Serves 4 to 6.

3. Asparagus   So Sexy Asparagus
 1 to 1 and 1/2 lbs fresh asparagus

 2 tsp olive oil or butter
 2 tbsp. snipped fresh chervil or 2 tsp tarragon
 A dash of course salt

Preheat oven to 475 degrees. Cut woody bases from asparagus. Combine oil and 1 T chervil or 1 tsp tarragon. Drizzle over asparagus. Toss to coat. Roast 4 to 6 minutes in greased baking pan until tender. To serve, place upright in a jar. Sprinkle with remaining chervil. Makes 6 servings

4. Figs   Fig This!
Healthy Fig Bars


Figs are a great non-dairy way to add calcium into your diet. This healthy vegan recipe is perfect for fiber-full breakfasts, afterschool snacks and lunchbox treats.

Makes one 8"x8" pan, or 8-12 squares

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients:
 32 dried calimyrna figs, stems removed
 ¾ cups whole wheat flour
 ¾ cups oat flour
 ½ cup rolled oats, finely ground in a blender or food processor
 2 tbsp. finely ground cashews or almonds
 ½ tsp. baking soda
 ¼ tsp. salt
 ¼ cup canola oil
 1/3 cup maple syrup
 ¼ cup plain almond milk, soymilk or rice milk

Preparation:
1. Preheat the oven to 350 F. Lightly oil an 8 x8 inch square cake pan. Set aside.

2. Place the figs in a saucepan just large enough to fit with just enough water to cover. Boil for 2-3 minutes, cover, and allow figs to soak for 10 minutes. Place figs in a blender or food processor with ¼ cup of the water and puree, adding more water if necessary. Set aside.

3. Meanwhile, make the crust. In a small mixing bowl, sift together the flours, ground oats, ground nuts, baking soda and salt, and set aside. In another small bowl, whisk together the canola oil, maple syrup and non-dairy milk alternative until well combined. Add the wet ingredients to the dry and mix until just combined.

4. Spread half to 2/3 of the crust mixture evenly on the bottom of the prepared pan, followed by the fig mixture. Top with the remaining crust mixture, drizzling with a bit of maple syrup if desired. Bake for 18-22 minutes, or until golden brown.

5. Scallops   Scallops for Two and then...
Sautéed Bay Scallops with Lemon and Thyme


If you are looking for fast and easy, try this scallop recipe! You can make sautéed scallops in less than 10 minutes: just sauté them and sprinkle with a little lemon juice and fresh thyme and serve. For a bit more flavor and glamour -- but still quite easy -- serve the version below.

1 lb fresh bay scallops
Salt
Pepper
2 tbsp butter (divided into two pieces)
1 tsp olive oil
2 tbsp minced shallot
1/4 cup white wine
2 tbsp lemon juice
1 tsp chopped thyme

Rinse scallops and pat dry. Sprinkle with salt and pepper.

Add oil and 1 tablespoon butter to a large skillet; heat over medium high heat about 1 minute. Add scallops to pan, a few at a time, cooking 1-2 minute per side or until they are golden brown on the outside but still translucent in the middle. Place scallops on a heated platter and cover with foil.

Return skillet to burner and add shallots and cook for about 2 minutes. Add wine, lemon juice and thyme to pan and cook another 2-3 minutes. Remove from heat and stir in remaining tablespoon of butter. Return scallops to the pan and toss with the sauce. Serve immediately.

(Makes up to 4 servings)

6. Chili and Curry   Hot, Spicy, Easy, Chicken Curry
Crock Pot Chicken Curry

Use your Crockpot to make this flavorful chicken curry dish. Serve this savory chicken over hot rice with additional chutney and some chopped peanuts on the side.


Prep Time: 25 minutes

Cook Time: 7 hours

Ingredients:
 6 boneless, skinless chicken breasts, cut into 2" pieces
 2 onions, chopped
 2 cloves garlic, minced
 9 oz. jar mango chutney
 2/3 cup water
 2 tbsp. cornstarch
 1 tbsp. curry powder
 1/2 tsp. salt
 1/4 tsp. chili powder
 1/4 tsp. white pepper
 1 red bell pepper, chopped
 1 green bell pepper, chopped
 1 cup frozen baby peas

Preparation:

Combine chicken, onions, and garlic in a 3-4 quart Crockpot. In medium bowl, combine chutney, water, cornstarch, curry powder, salt and pepper, and mix well. If there are any large pieces in the chutney, remove them, chop into smaller pieces and return to the sauce. Pour over chicken and onions in the Crockpot.

Cover Crockpot and cook on LOW for 5-1/2 to 7-1/2 hours until chicken is thoroughly cooked and no longer pink in center. Turn Crockpot to high and add bell peppers and peas. Cover Crockpot and cook for 20-30 minutes until vegetables are tender. 4-6 servings

7. Honey   Oh Honey...just like that
Low fat honey mustard


Ingredients
3/4 cup low-fat or non-fat yogurt
2 tsp. light mayonnaise
1 1/2 tsp. of honey
3 tsp. Dijon mustard
1 1/2 tbsp. fresh lemon juice

1 scallion, minced
Salt and pepper to taste

Directions

Whisk ingredients together. Toss with fresh salad greens.

Eat up and have enjoy!








   

Featured Recipe: Lover's Linguine

Ingredients

2 tablespoons pine nuts or almonds
1 large garlic clove
2 oz. parmesan cheese
3 cups fresh basil
2 tablespoons lemon juice
3 tablespoons olive oil
1 lb. fresh linguine

Directions

1. Pulse pine nuts or almonds in a food processor; put aside
2. Add garlic, parmesan cheese, fresh basil (set pinch aside for garnishing), lemon juice and olive oil in a fine stream, process the mixture until creamy
3. Top prepared linguine with pesto mix and nuts then toss
4. Garnish with a pince of fresh basil leaves

Makes 8 servings, 270 calories

Serve with dim lights, candles and a glass of red wine or cider.  Wear something that makes you feel "hot" or nothing at all but a smile.  The fun part will be feeding each other and "cleaning up" afterwards.  Enjoy and toast to love!

Tip to your Health: Aphrodisiacs

Foods that make you go uummm in more than one way

People have been fascinated with aphrodisiacs since the beginning of mankind. Let us first start by defining aphrodisiac. According to Wikipedia, “An aphrodisiac is a substance that is used in the belief that it increases sexual desire; substance that when ingested will make you or your chosen mate want to lose his/her pants. The name comes from Aphrodite, the Greek goddess of sensuality and love; throughout history, many foods, drinks, and behaviors have been reputed to make sex more attainable and/or pleasurable.
People have tried it all, from dried beetle remains (aka Spanish Fly) to urine. No, I am not making these things up. Since we are into health, fitness and life, we are not going to send you searching for deadly snakes or rhinoceros horns. We are going to give you a list of natural, mostly healthy foods that have been said to get you a bit randy!


1. Chocolate I love, love, love chocolate!! This one is for all you chocoholics…try it warm and use your sweetie’s skin as a plate and your tongue and fingers as the utensil. Just what is it about the cacao bean that makes people go crazy? Perhaps it's the serotonin or the phenyl ethylamine, or all the other neurotransmitters that make our brains happy. There's also the stimulants theobromine and caffeine, plus the antioxidants. Ancient civilizations worshipped the Cacao tree and called it "food of the gods.

2. Oysters I absolutely laughed when I first read why oysters are considered an aphrodisiac. Oysters are viewed as an aphrodisiac because of its resemblance to female genitalia. I am in support of whatever works. But before you dismiss them, you should also know that they are high in zinc and all shellfish contain phosphorus, calcium, iodine, iron, vitamin B and glyco¬phosphates. These are basic essentials for an aphrodisiac.

3. Asparagus These are the only vegetables that have stalk shaped like “the you know what”. It is lacking a little in width but the thought of it in that way evokes unmentionable thoughts. They are high in potassium and vitamin A which are thought to boost sex drive. Who knows if it is fact or myth but at least you get veggies in while enjoying this nutritious veggie.

4. Figs This is another food that is said to resemble a woman’s “hoo ha” when opened, has aroused people for many centuries. They might not be pretties looking fruits but they are great with grapes, cheese and crackers when hand feeding your Boo like he or she is a royalty. Go ahead and enjoy!

5. Scallops Now I know why some people love scallops! The sea is one of the major sources of life. It is therefore no surprise that most sea creatures have the elements to form an aphrodisiac. As I said before, all shellfish, the strongest aphrodisiacs, contain phosphorus, calcium, iodine, iron, vitamin B and glyco¬phosphates, basic essentials for an aphrodisiac. Aphrodite is thought to have sprung from sea foam. As a result, various types of seafood are thought to have aphrodisiac qualities.

6. Chili and curry Spicy foods tend to raise the heart rate and cause beads of sweat to appear on the brow. These are physical reactions that may also occur during sex. I guess when you are doing something that causes reactions that occur when having sex; you can’t help but think of doing the do when eating them. Peppers can also increase your metabolism helping you burn a little more fat. Who doesn’t want a little more help when trying to get their sexy back?

7. Honey We have always known that honey was good for many uses…I can fill you with stick details…but this is not that kind of article ;) Honey is a highly metabolized sugar. Honey is also known as the "nectar of Aphrodite"! It has been said to prolong sexual arousal and is a good source of energy. I went out and bought two bottles after reading that. Who needs sugar substitutes when you can do so much with honey!

If none of these foods or suggestions get you going, then we should refer you to Dr. Pennington. Stay tuned for our next newsletter where we will share recipes that incorporate these yummy, naughty foods. We would love to hear about any aphrodisiacs that you have discovered. Come on, you have to share with the rest of us. Please send to info@bwellfit.com; we will then share with other readers and give you the credit for bringing a little more heat to the bedroom.

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!