DON’T BUY INTO THE BULLSHIT!

We can choose to eat delicious foods and recipes that fuel and heal our bodies… or we can eat foods that slowly, and sometimes not so slowly, reduce our energy level, limit our activity, decrease our quality of life, take away our freedom of doing what we want when we want by crippling our bloods ability to move oxygen freely and easily through our bodies, and we can create permanent handicap when our bodies finally reach enough of us ignoring all the warning signs and finally sends a huge wake up call by way of a heart attack and/ or stroke. The sad thing is that is still not enough of a wake up for far too many.

Far too many people are accepting average or below average quality of living.

– Accepting that aches and pains are just a part of aging.

– Accepting that gaining weight is just a part of aging or menopause or ________.

– That less sex is just a part of aging.

STOP BUYING INTO THE BULLSHIT!

It’s not a normal part of aging! It’s a side effect of us not doing our part all along to take the very best care of the amazing machine we were blessed with.

Yes, each decade brings its own challenges which requires us to adjust. However, listen up youth, if we did our part from the start in keeping our fat percentage to muscle percentage in the sweet spot and maintained bone density by proper nutrition and fitness schedule there would be little, if any, adjustment needed along the way.

We can literally heal our bodies, create fat burning metabolisms, and reverse our health age. What if you could actually feel better and were more fit in your 40’s or 50’s than you were in your 20’s?

STOP SETTLING AND START INVESTING TIME, ENERGY, AND MONEY INTO YOU!

It is the best investment a person can make! The returns are huge and priceless!!

Health is the ultimate wealth… you can have all the money in the world… and if you cannot truly enjoy all your toys, if you cannot climb your stairs without getting winded, enjoy a long walk on the beach without gasping, you have to take prescriptions to keep moving forward to manage the damage versus taking action to heal, and if you don’t feel comfortable in your own skin than what is the point?

It starts with being real… and then being real honest with yourself regarding your current state of health, how you feel- truly feel- health wise, how you feel- truly feel- fitness, and how you feel- truly feel- in your own skin looking in the mirror in your birthday suit! How you feel!

Then how do you feel standing there in your birthday suit… and your partner walks in! Do feel confident and sexy and how you want to feel… or is there room for improvement?

Take back your power people!

HEALING FROM THE INSIDE OUT…

Now that we have discussed protein and why that is so important. Let’s talk the importance of fruits and veggies and why I choose what I choose for our smoothies.

The great news is that Vega products include a lot of vitamins and powdered greens so I already start a step ahead in meeting the body’s requirements each day of nutrients needed to boost the immune and fight disease… and give energy.

The other great news is that fruits and veggies also provide some additional protein aiding in helping you reach protein grams needed to maintain bone density and build muscle.

So many health and fitness benefits! For weight/ fat loss and weight management fruits and veggies are low in calorie, high in nutrients, curb hunger, and control cravings. Although, cravings can be the body’s communication it is lacking a nutrient due to suboptimal diet. Cravings can be caused by a variety of physical or mental factors such as hormonal imbalances, high stress levels, lack of sleep or physical activity, and for some comfort to fill a void in their life. That is another blog… and one of the reasons why I am a Health and Fitness Coach- if we focus just on aesthetics we do not truly heal what brought us to the unhealthy place to begin with and that healing is imperative for weight maintenance for truly living a healthy and fit life.

Now back to the fun of smoothies which by the way I have smoothie recipes that have the ability to curb any craving mentioned in the previous paragraph to help my clients sculpt muscle and lose fat while working on other areas to create truly healthy and fit lifestyle.

Let’s talk fruits… the fruits I choose for my first half of day smoothies and why.

First and foremost, I use Organic Fruits. Why put chemicals in your body that are not good for your body when you have a choice? Lastly, I use mostly frozen organic because I want to fill my blender with nutrients versus ice so the frozen fruits acts as ice and is nutrient dense.

I do about equal parts of the following fruits:

• Strawberries are not just delicious, they are very rich in antioxidants and plant compounds (heart smart) and they are an excellent source of vitamin C, manganese, contain B9, and the contain potassium.

• Blackberries, one of my favs, is packed full of Vitamin C. Just one cup has 30.2 milligrams of vitamin C. That same cup has almost 8 grams of fiber, 29 micrograms of vitamin K, .9 milligrams of manganese.

What is manganese you ask? It is a trace mineral needed for the normal functioning of your brain, nervous system, and many of your bodies enzyme systems. It also contributes to metabolism of amino acids, cholesterol, glucose, and carbohydrates. And so much more!

• Blueberries, wild frozen blueberries are my favorite, are an antioxidant and phytoflavonoids. Blueberries are also high in Potassium and Vitamin C.

What is Phytonutrients? They are nutrients that tackle harmful free radicals that damage tissues throughout your body.

What is a Flavonoid? Powerful antioxidants with anti-inflammatory and immune system benefits!

• Fresh Organic Banana- fresh because I do not need anymore ice product in my smoothie and fresh helps gives it a nice creamy texture. Bananas contain a number of vitamin and minerals including Vitamin B6, Vitamin C, Magnesium, and Vitamin A.

• Açaí Organic Powder (just dried açaí berries grinder to powdered with nothing added). Açaí berries are a fruit that is high in healthy fat (high for a fruit) and low in sugar. The Açaí berry is also rich in plant compounds such as anthocyanins. Again, acting as a antioxidant in the body and the açaí berry contains trace minerals thus providing the body with these trace minerals including chromium, zinc, iron, copper, manganese, magnesium, potassium, and phosphorus.

Truth be told… there is not a blender on the market large enough for me to add all of my nutrient dense ingredients to create 4 smoothies each day (2 for me and 2 for my love); therefore, the reason why some of my ingredients are raw organic powder form versus fresh or frozen whole is simply for sake of space. Well, and sake of time! If I used fresh or frozen whole, I would have to make two blenders full. I guess I could just own two blenders and make them both at the same time- maybe one day. However, I do not lose any health benefit in using organic raw powder versus fresh or frozen whole. After all, I am blending them all into thick liquid form anyways.

The point is there are many ways to get nutrient dense foods into your body. We don’t need to complicate it or obsess over fresh versus frozen versus raw powdered. The only thing we need to focus on is getting our health and fitness to an optimal level to prevent, heal, and maintain a properly working machine that gives back to us is so many wonderful ways when we take great care of it.

Now it’s Veggie time:)

• Organic Frozen Chopped Spinach. You know, Popeyes the Sailor Mans favorite veggie that made his muscles pop and gave him super strength within seconds. Well, downing a can of spinach is not going to make you a cartoon character or give you instant muscle and strength; however, it is a Superfood and considered one of the healthiest and best foods a human can eat. Spinach has been regarded as the plant, thanks to it being rich in iron, with remarkable abilities to restore energy, increase vitality, and improve quality of blood. In addition to iron, Spinach is also an excellent source of vitamin K, vitamin A, vitamin C, and folate while also being a good source of manganese, magnesium, iron, and vitamin B2.

• Organic Powdered Kale. Like Spinach, Kale is nutritional superstar due to the amount of Vitamins A, K, B6, and C, calcium, potassium, copper and manganese it contains. It also contains certain plant compounds that can help protect against cancers.

• Organic Powdered Beet Root. Beets are packed with essential vitamins, minerals, and plant compounds, some of which have medicinal properties. They are another low calorie high in valuable vitamins and minerals. Beets actually have a bit of almost all the vitamins and minerals that you need. This includes protein, healthy fat, fiber, vitamin C, folate, Vitamin B6, Magnesium, Potassium, Phosphorous, Manganese, and iron. Beets also contain inorganic nitrates and pigments, both plant compounds, which have a number of health benefits.

• Organic Maca Powder. Maca is a cruciferous vegetable that grows in central Peru. It’s root, the main edible part, which grows underground has been used to prevent, cure, and improve many medical conditions. Maca Powder root is very nutritious! A great source of several important vitamins and minerals including healthy carbs, protein, fiber, healthy fat, vitamin C, copper, iron, potassium, vitamin B6, and manganese. Maca also contains various plant compounds including glucose Olathe sugar and polyphenols.

Why would you want to include Maca in your smoothie?

1. It increases libido in both Men and Woman.

2. For those looking to have babies (I am long past that phase) it has been shown to increase fertility in men.

3. It has been shown to relieve menstrual symptoms as it helps regulate hormones.

4. It has been shown to relieve symptoms of menopause.

5. It can improve mood including reducing anxiety and improving symptoms of depression.

6. It can boost sports performance and energy.

7. It can improve learning and memory.

8. It can reduce prostate size in aging men thus preventing issues that come from an enlarging prostate (BPH) common in aging men.

True Health and Fitness starts with proper nutrition. Depending on each persons individual current health, underlying health conditions, genetics, and even ones activity levels determine what additional supplements and nutrients are needed or not needed.

Just as over exercising can be just as destructive to the body as not exercising. Some supplements can become toxic or dangerous if overdosed!

So I repeat, the starting point to changing ones health and fitness for the better is having a complete physical which includes complete blood work including complete hormone blood work for both men and woman! Men, please do back and read my blog on Men’s Sexual Health https://onebadassbitchfitness.wordpress.com/2020/09/28/mens-sexual-health/ so you fully understand your feeling good and sexual drive is not just linked to your testosterone level.

Now that I have gotten the disclosures out of the way- lets discuss supplements I add to my smoothies based on my health needs, activity level, and health benefits they bring.

• Yohimbe, I use liquid, is a popular dietary supplement made from the bark of an African evergreen tree. Commonly used to treat erectile dysfunction and/ or improve sexual performance. Those without erectile dysfunction will likely experience harder erections and have an increased desire to have sex. Men, especially, when in combination with some other vitamins, one might be thinking you are in a dream and your penis has returned to its teenage days:)

So you may be asking, Alexis, you are a woman, why would you be putting Yohimbe in your smoothies. Well, first and foremost, I make my smoothies for both myself and Alex. Alex has a penis. Need I say more? Mutual benefits for two people who enjoy each other, enjoy sex, and don’t want “normal” age hindrances to hinder our ability to have fun. Yohimbe is part of maintaining sexual health! If we prevent, heal, and reverse poor health and fitness and/ or signs of aging from the inside out our sex life is not dependent upon taking a pill and having to wait 30 minutes to get it on. Viagra is not a cure- it is a bandaid.

Secondly, Yohimbe helps with weight/ fat loss and improving body composition in both men and woman.

• Liquid Zinc. Zinc is an essential micronutrient that is crucial to almost every aspect of ones health. It is second to iron as the most abundant trace mineral in your body. Zinc has been shown to enhance immune function, stabilize blood sugar levels, and help keep skin, eyes, and heart healthy.

Let’s talk Collagen!

• Collagen is the most abundant protein in our bodies, accounting for about 1/3 of its protein composition. Collagen is a protein that provides structure to much of our body including our bones, skin, tendons, and ligaments. Although there are about 16 types of collagen, the four leading types are Type l, Type ll, Type lll, and Type lV. I personally like to buy organic collagens that also contain Type V because it is essential for fibrillation of Types l and lll collagen. It optimizes fibrillation formation and tissue quality. Type lV collagen contributes to bone matrix, corneal stroma, and interstitial matrix of muscles, liver, lungs, and placenta.

As we age our bodies produce less and lower quality collagen thus the need to supplement.

Huge Bonus! All the ingredients listed above provide vitamins and minerals that help the body produce collagen naturally and help absorb the collagen supplements added.

Let me sum up collagen! If we have less and lower quality we develop aches and pains, lose elasticity and flexibility, and increase probability of arthritis and other ailments. We limit our abilities.

When we maintain and hold youthful levels- we are stronger, feel better, and create unlimited opportunities not to mention simply the ease of getting out of bed without complaint of this or that hurting!

Healthy Fat- It requires healthy fats to lose fat. There are many options! My early day smoothies include whole fat organic Greek yogurt-no added sugars.

• Organic Whole Fat Greek Yogurts provides additional protein, calcium, iodine, and potassium.

It helps provides a great consistency to the smoothie!

Most important, I use whole fat Greek yogurt because it provides healthy bacteria for the digestive tract.

Yes, Greek yogurt is a dairy and I mentioned that dairy is not ideal for the human body. In the case of Greek yogurt, most of the lactose is removed in production and its active cultures, also called probiotics, help digest the lactose that remains. So it is much different than drinking milk or eating processed cheese… much different!!

Finally, is your liquid of choice to blend all these nutrient rich ingredients together! I would only recommend three. Water, Unsweetened Almond Milk, or Unsweetened Coconut Water, or Unsweetened Coconut Milk.

When using one of the milks- do half milk and half water.

I personally use Almond because I need nuts in my diet to keep my healthy cholesterol in healthy range as I struggle with low healthy cholesterol which is just as dangerous as high bad cholesterol. So I need lots of nuts, egg yolks, and other foods that boost my good cholesterol levels.

Do you see the importance of a full physical with complete blood work? We cannot prevent, heal, correct, and boost that which we do not know!

It is imperative to know current health and current health risk to know where and how aggressively to start any lifestyle change for better health and fitness. I have personally had two friends in life who were obese and too embarrassed to go to the doctor for a complete physical. They wanted to “drop some weight first and then go.” Note neither were clients of mine. One lost 100 lbs on a liquid diet program and the other lost 50 lbs exercising and eating better… both died of massive heart attacks before they ever saw their doctors for a physical.

The goal is to create a body that takes us where we want, when we want, and do what we want to do without limitation.

We want to heal, not mask with prescriptions. We have to know what needs to be healed to heal. We want to live a life of abundance… it starts with great health and fitness! Health is the ultimate wealth!

I am here to help!