Banana Peanut Butter Snack

   I was chatting with fellow blogger Tony, (One Regular Guy Writing about Food, Exercise and Living Longer), about the uses of peanut butter and coconut oil this morning and I came up with this.

    I sliced one banana into 1/2 ” rounds, mixed 1 Tablespoon coconut oil with 2 Tablespoons PB2 and spread it onto the banana rounds. I then dipped them into cacao powder.

    These make for a quick, healthy, and nutritious energy snack. You could easily substitute a cacao nib for the powder. This was not as quick as slathering peanut butter on a banana but it kept my portions in check.

In fitness, Bob

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Happy Monday!

Happy Monday!

For most of you, it is time to get back to work, catch up on where you left off last week and maybe hit the gym. If you are like some people, you over indulged this past Thanksgiving, I did. I also know I need to get back on track. I am not going to beat myself up or live with regret that I ate apple pie, broccoli & cheese casserole, more than one portion of dark meat, some fruity cream cheese dessert, or scalloped potatoes, oh yeah and some chili. The truth is, I was mindful of my portions and I do not eat like this often.

My Thanksgiving was spread out over multiple households, and because I exercise, my metabolism is good. I know that living in guilt is not healthy, therefore I choose to move ahead.

My happiness will come from knowing that I will be back into my exercise routine, maybe even a little extra tomorrow. For those of you that are feeling a little ashamed of yourself, be proactive about your choice and begin this week fresh and happy.

Pack yourself a nutritious lunch, be mindful of the portions, drink plenty of water, and get up once in awhile and move around. Do you have a gym membership? Get back in there, you will have plenty of company.

The holiday season can be a difficult weight gain time for many. Emotions run rampant throughout the holidays and can cause stress eating. Others may feel compelled to overindulge at office parties, or with friends. Be mindful of who you choose to be around. If you are next to the buffet table, you will probably hit it more often. Grab a smaller plate if there is an option or have a light snack before you go. Stay filled up on water. Move around and mingle, you will be less apt to overeat.

I started a new client this past weekend, and am proud to say that the client did not want to wait until after the holidays to begin. This will be a huge advantage! So, set the mood for your week with a Happy Monday! Press forward and put these positive steps into place. You have an entire new year, and life, just around the corner. Don’t wait to make a resolution that you will begin something later. Do it now!

In fitness, Bob

Eat more to lose weight?

 No I’m not crazy or selling some scientific designer drug, or even jumping on a band wagon for the latest herb fad. When most people hear the word diet, they usually think it means to eat less. This is why so many people are turned off when the word diet comes up. They instantly think starvation. 

Diet actually means the sum, (amount), of food consumed by a person or organism. When I say that you need to eat more, I am referring to eating more nutritiously. This would be a healthy diet. Incorporating more fruits, vegetables and whole grains into your consumption of your daily intake. Doesn’t that sound better without the word diet? 

Too many people actually throw their body into a starvation mode and begin to store fat. You may think that makes no sense since starving would mean no food. Let me explain. Without the proper ratio of macro nutrients, (carbohydrate, protein, fat), and a consistent eating schedule, your brain will send a signal to turn your food into fat, so that it can use it as a fuel source later. If you don’t burn that fat reserve, it stays as a fatty deposit. 

Starting your day with a good breakfast, within an hour of rising, will provide you with fuel to burn and give you more energy. Eating a healthy midday snack, lunch, afternoon snack, and dinner will keep your body fueled. White breads and sugars are usually the culprit for the crashes we feel. Then the brain craves more to bring back the feeling of satisfaction. This becomes a vicious circle and before you know it you’ve had too many sodas, sweets, processed meals, potato chips or whatever else your go to food is. 

Sometimes we get caught up in what others may think about us because we pack our lunch or eat healthy snacks. Well I don’t know about you, but I’m not doing it for what they think. This is about me. This is an investment in my life. I want to spend time enjoying life, family and whatever else comes at me. I enjoy having the energy to carry out my day, play with grand kids and yes, zip lining.

Isn’t it time you did this for you? Have an extra serving of vegetables and fruit throughout the day. Start using whole grain breads, and be mindful of what a portion is. Find some cargo rice or six grain rice for a change. Incorporate more lean protein into your diet and slowly increase your fiber and water consumption. The changes will occur. Getting fat or out of shape is a process and so is reversing it. March in place while reading your email or the paper or whatever you choose. Consult your doctor and begin an exercise program. Take your first step to changing your life for the better.  .                                              In fitness, Bob