AINT GOT NOTHING BUT THE BLUES

Is it sometimes hard to pay attention in afternoon meetings because you are daydreaming about that piece of chocolate cake you just saw in the cafeteria?  Do you find yourself saying “I wish I had a Snicker, a Twix or anything sweet just so I can make it through the rest of this day?” 

You my friend have the Sugar Blues.

Why do we crave sugar?  The answer can be found by simply looking at your food choices and lifestyle habits. We crave due to a lack of something. Lack of water, lack of physical activity, lack of sleep are just a few potential factors leading to one’s preference for sugary rich foods or beverages.  Sugar blues can also be attributed to excessive caffeine and even depression.

You may be thinking, “I don’t even eat sweets. I don’t like cake, candy, cookies or ice cream”. That could very well be the case however, sugar is in so many other foods that you may crave. In some cases it may be added to foods and in others, it may occur naturally. Canned veggies, cereals, breads, lattes, and nut butters are just a few foods that contain sugars.

A simple fix to start with could be bringing these areas into balance.  When choosing foods, be mindful of the amount and type of foods you eat so that you can get a better handle on your sugar intake. 

Here are a few tips to get you started:  

• Limit sugary cereals with more than 10 grams of sugar and replace with one with five or less ingredients.
• Focus on wholesome foods including grains, fresh veggies and fruit.
• Be mindful of the sugar content of some of your favorite beverages, opt for naturally flavored water or simply dilute them.  Swap out sugar-laden snacks with more high fiber fruit, Greek yogurt or trail mix.

Always remember moderation is the key and all foods can fit.  We simply need to practice mindfulness.

For more information:

Get the Sugar out: 501 Simple Ways to Cut the Sugar Out of Any Diet

Ann Louise Gittleman

Dhana,

Dhana Blissett has over 20 years experience in the medical and wellness industry.  She is a Registered and Licensed Dietitian, Exercise Physiologist, and Certified Holistic Health Coach.

Read Dhana’s blog each week at http://www.bfitathleticclub.com/dining-with-dhana.html

Bfit Athletic Club is dedicated to helping others transform their lives by improving their fitness and health.   Come join our team of accountability partners to start your transformation today. Click this link for more information about us: www.bfitathleticclub.com

RECIPE OF THE MONTH

Roasted Butternut Squash Soup

Fall is in the air...well almost here in Atlanta, as we are still experiencing the last few beautiful days of Indian Summer. It’s that time of the year where the air is crisp, the leaves are falling and colorful root vegetables are fully stocked in the grocers produce section, in preparation for the holiday season.

Abundant in nutritious properties, butternut squash is the most popular vegetable among winter squash varieties. It is composed of many vital nutrients including anti-oxidants and vitamin A. In fact it contains an impressive 354% of the daily value for vitamin-A, a nutrient needed for optimal eye and skin health. With a low number of calories per serving size, dietitians in weight loss programs frequently recommend butternut squash as part of a healthy dietary routine.

Click here for this recipe…http://www.chow.com/recipes/30466-roasted-butternut-squash-soup

Bfit Athletic Club

FIGHT FOR YOUR LIFE

Breast cancer is the most common cancer among African-American women, the second leading cause of cancer death among African-American women, and mortality is 41% higher in African-American women than in white women.

While these statistics are quite alarming, there are certainly things that we can do to decrease our risk factors.  Andrea Olive, a breast cancer survivor, said that her experience with the disease has changed her perspective on what is really important in life.  This motivated her to implement some positive changes in her lifestyle.  She says that she worries less, exercises more, and eats healthier.   

Check out these healthy lifestyle habits below:

• Be physically active. 
• Achieve and maintain a healthy weight.  
• Eat at least at least 2 1/2 cups of fruit and vegetables every day.  
• Choose 100 percent whole grain foods (100 percent whole grain breads, cereals, brown rice, quinoa).
•  Limit red and processed meat. Choose more lean sources.
•  Limit "bad" fats (saturated and trans fats) found in red meat, fatty deli meats, poultry skin, full fat dairy, fried foods, margarine, donuts and microwave popcorn.
• Eat "good" fats (poly and monounsaturated fats) found in olive and canola oil, nuts, natural nut butters, avocado and olives. 
•  Limit alcohol intake to less than one drink a day

Let’s knock out these statistics.   We are worth the fight.

Dhana,

Bfit Athletic Club

Bfit Athletic Club is dedicated to helping others transform their lives by improving their health and fitness.   Come join our team of accountability partners and start your transformation today.  Click this link for more information about us: www.bfitathleticclub.com

Adapted from the American Cancer Society’s Nutrition and Physical Activity Guidelines [83].  

- See more at: http://ww5.komen.org/BreastCancer/HealthyBehaviorsampRisk.html#sthash.2XjqYkIl.dpuf

YOU ARE NOT JUST WHAT YOU EAT!

ARE YOU GETTING YOUR PRIMARY FOODS?

By now most of us know that food is a necessity for sound health and well-being. Well have you considered that nourishment is not limited to the food that we put in our body? 

That’s right…think for a moment about the various aspects of your life that can provide nourishment. Relationships, spirituality, career, volunteerism, physical activity, (and many more) are all “primary foods”* that contribute to feelings of personal happiness and help us to live a life in balance. 

Meet Sharon Washington and Denise Murrell, two of Bfit clients who are the epitome of what living a balanced lifestyle represents. They both look ageless, vibrant and beautiful. These ladies are HOT! Sharon says she stays balanced by surrounding herself with friends with like energy that exudes love and light and giving her body what it needs with exercise, nutrition, rest and just being still at times. She also spends quality time with family and makes sure to have fun. 

Like Sharon, Denise believes that being around like-minded individuals and cultivating meaningful friendships and family relationships are important. Denise also believes that exercise is one of the biggest keys to staying young and always finding the positive in everything and everyone. She treats people the way she would want to be treated, nurtures her spirituality and believes laughter is the best medicine.

Starting today, evaluate your life and balance your “foods” where they are deficient so that you too can achieve a healthy, nourished, and balanced quality of life well into your golden years.

Dhana,

Dhana Blissett has over 20 years of experience in the medical and wellness industry. She is a Registered and Licensed Dietitian, Exercise Physiologist and Certified Holistic Health Coach.

* 'primary foods" term coined by the Institute of Integrative Nutrition

Bfit Athletic Club LLC

Sharon and Denise