Vibrant Tips

 

Berrnadette’s Top Health and Fitness Tips

IMG_0832 - Version 3Here are some Quick and Useful Ideas for getting started right now to become a healthier, happier, more vibrant (((YOU!))) in the shortest and easiest amount of time.

In this section – and also on My Awesome BLOG- you’ll discover tips on healthful living, nutritional basics, and sneaky fitness exercises you can easily add to your daily routine in just minutes. These tips are designed to give high impact to your overall health and well-being while being low-impact on your busy schedule.

With very little effort, you can start to feel younger, better, healthier, and more ((Vibrant!)) than ever. Give one a try, or try them all. You’ll be feeling a big difference in no time at all!

Hello Good Nutrition!

I like to keep things really SIMPLE in the eating department, so no long speeches on your body/blood type, unwieldy recipes, lists of supplements, fanatical calorie counting. I give just plain simple common sense (and uncommonly GOOD TIPS) on how to choose the most VITAL and delicious food and nourishment for you.

Berrnadette’s Principles of Good Nutrition:

*Eat the Freshest food you can find

* Eat foods as close to their Natural State as possible (ie lose the processed foods and choose living foods)

* Eat Light and Eat Organic whenever possible

* Make fruits and vegetables the stars of your diet (even if you’re not a vegetarian)

* Have at least 1 *green smoothie, green juice, or raw soup a day (see recipes”)

* More whole foods, less supplements.

* Chew, chew, chew slowly and enjoy your meals.

* Cut way back on salt, sweeteners, caffeine and alcohol. 

* Buy local produce whenever possible

* Sneak leafy greens in everywhere!

How to Make Smoothies:

When making smoothies, put juiciest fruits in first, add some water if necessary and blend. Chop larger and leafier veggies down and add in progressively . You’ll need a powerful blender for the leafy greens in these recipes. I prefer – and couldn’t live without  my “VitaMixer.” If you’d like to order one and get free shipping and handling as a Body By Penotti special, here’s the code: 06-003240 and click here. I love the “5200″ model.

Some like to call these powerhouse-on-the-go meals “Blended Salads” – that’s great too – whatever you call them just give ‘em a try and watch your health fly high!

*A note about Smoothies and Shakes:

There’s one thing we’ve always heard: to be healthier we must eat more fresh fruits and vegetables – and it’s true!

Vegetables and fruits give you the best “bang for buck” in terms of minerals, nutrients, hydration, and great fiber to aid digestion.

But in our busy, fast world it’s not always easy to get in the requisite amounts through chewing them. This is where smoothies come in. Blending the vegetables- especially leafy greens- releases more of the nutrition. You can “eat” an apple, berries, some celery sticks, and a big bunch of spinach ALL at once – by blending all into a large “smoothie.” Voila!  A simple, nutritious, delicious meal in a couple minutes!

Whenever possible use fresh, local, organic vegetables. Definitely choose organic, but if the organic selection is old or wilted, I would grab the freshest local produce over that. Whatever you do just get those fresh fruits and veggies in your body- it will thank you!

Your “Whole Foods” List!

Beneficial Food Combining and Food Prep/Diet Notes:

*If you choose to have animal animal protein (ie poultry, eggs, dairy, fish) best not to mix it with any starches such as baked potatoes, brown rice or other grains. This will help insure optimal digestion.

*Preferably eat a high percentage of foods fresh (raw), sprouted, steamed, or fermented. Exception is animal or fish proteins- do not eat these raw. Lightly cook, steam, or slow cook instead.

*Choose organic and locally-grown foods if possible.

*Remember to “Chew, Chew, Chew” your food very well absorb nutrients best and insure good digestion.

*If health is impaired, or cleansing desired, incorporate *green smoothies, freshly made vegetable juices and soups throughout your day. These will simultaneously hydrate, nourish and cleanse the body. Have at least one of these per day,  and more if health is challenged.

* Whether you choose to be a vegan, flexatarian, or omnivore is a very personal thing. I think it’s a great tact is to experiment with what foods align you with joy, heightened aliveness, and intuitive nourishment. If you need help figuring this out, connect with me and I’ll give you some guiding ideas to determine what food plan may work best for you.

Whole Foods:

Millet (Steamed or Sprouted)

Buckwheat (Steamed or Sprouted)

Amaranth (Steamed or Sprouted)

Quinoa (Steamed or Sprouted)

Quinoa pasta or other whole grain, gluten-free pastas

Legumes (lentils, beans, peas, etc.)

Peas

Brown rice

Brown rice products (pasta, rice cakes, etc.)

Non- GMO corn – ie fresh organic local corn

Beans

Cooked whole potatoes

Sweet potatoes

Yams, squashes, pumpkins

Egg yolks

Egg whites

Chicken

Fish (preferably wild caught salmon, sardines, mackerel, anchovies)

Turkey

Goat’s cheese (preferably raw)

Goat’s milk (preferably raw)

Goat’s sour cream (preferably raw)

Goat’s cottage cheese (preferably raw)

Steamed vegetables

Fruit

Nuts

Seeds

Dried fruit

Vegetables

Avocados

Olives

Flax crackers

Natural nut and seed oils

Olive oil

Coconut oil

Apple cider vinegar

Seaweeds and sea veggies

Sprouts

Fermented foods (preferably raw: sauerkraut, kim-chee, kefir, raw yogurt, etc)

Vegetables preserved in oil

Bee products (honey, pollen, royal jelly, etc.)

Dehydrated and Sun-Dried foods

Superfoods (goji berries, maca, acai, etc.)

Algaes (chlorella, spirulina, blue green,etc)

Raw cacao

Raw carob

Salt (e.g. sea salt, Himalayan salt)

Whole Spices and Herbs

Thanks to Matt Monarch! (TheRawFoodWorld.com) for  his ideas for this list , of which I have added to and updated with mine.

*Feel free to contact me to request my “Intro to Living Foods Handbook” for Green Juices, Smoothie and Meal ideas, as well as natural internal cleansing, sneaky fitness, and more!

Sculpting Your Beautiful Body!

As a Fitness Trainer for over 25 years I’ve experimented with many approaches to getting in top shape, and staying that way. My aim has always been the same: to get the best results in the least amount of time- and to design workouts that are simple and can be done anywhere.

Here’s a secret: You don’t need a lot of time for an exercise program- justCONSISTENCY.  😀

Here’s to your outrageous success for creating a healthy, strong, sexy body!

Berrnadette’s Basic Principles of Exercise:

bike 11~ EXERCISE EVERY DAY~ yep~ every day. Make it a habit just like eating breakfast or lunch, going to bed or brushing your teeth.

2~ EXERCISE AT THE SAME TIME EVERY DAY to reinforce the habit. Mornings are best. Make an appointment with yourself that you promise to keep before you do anything else. If mornings are not possible, do it whenever you can, just make it the same time every day.

3~THE KEY IS TO BE CONSISTENT. This is how you will see and feel results. If you are a beginner you can start with as little as 2 minutes a day, then build to 10 minutes. Work up to 20 then 30 minutes per day. Feel free to do more-however if you are exercising properly more than 30 minutes per day is not necessary.

4~DO RESISTANCE TRAINING- that is using your body weight, light weights, or rubber bands to challenge or “resist”  your muscles so they will grow. (Push-Ups and Squats are good examples of this). Move quickly between exercises and you will be getting an AEROBIC (aka CARDIO) workout simultaneously. (This is how we save tons of time and get the most bang for buck!) Then “FLEX” (stretch- as in Yoga) those same muscles to add resilience and suppleness.

5~ TO DO A POWERFUL WORKOUT- YOUR BODY WEIGHT AND ENOUGH ROOM TO STAND UP OR LAY FLAT IS ALL THAT’S REQUIRED. It’s not necessary to go to a gym, or have alot of fancy-schmancy equipment. To add variety and versatility we can incorporate light weights/resistance in the form of dumbbells or rubber bands. Of course if you enjoy going to the gym by all means do it- and an endless array of variety is yours there.

6~VARY YOUR WORKOUT and Have FUN with It for optimal results- ie one day with weights, the next day with power walking, the third day dance til you sweat in your living room (yes really! or do *SNEAKY FITNESS or go biking- you get the picture). However I highly recommend that at least 2 of your sessions be laser-focused on resistance training as per above.

*Berrnadette’s “Sneaky Fitness” system are exercises that you can do anywhere in the midst of a busy day! Check back soon for her video posts on this, and also at YouTube/BerrnadettePenotti.com

To Connect with Berrnadette for a Consultation~CLICK HERE!

Here’s from Penny a subscriber:

“Thank you so much…love to get your newsletters!!

Per your advice I’ve taken to dry brushing my body every day…I LOVE IT…my skin loves it!!

Have a great day…Aloha, Penny”

Healthy Lifestyle

“Healthy changes of lifestyle and spiritual practice are paths leading to the same goal, and each path needs to be driven along each day.” Caroline Myss

FITNESS FROM THE INSIDE OUT

In this beautiful yet chaotic world of ours, we need to build up an energetic “cushion” around ourselves- or as one of my favorite teachers Caroline Myss says “surrounding ourselves with a field of grace”. This means getting and keeping our other muscles fit every day too – our emotional, psychological, psychic and spiritual muscles. We require this “inner fitness” as much as we require physical fitness.  This is what it takes to be a sane, resilient, healthy person in the world today. Even 5 minutes of  “inner muscle” practice every morning (consisting of quiet time and reflection) will go a long way to creating peace in our mind and lives. How to do this will be an ongoing discussion here and in my blog. Please check back soon for more wisdom gathered about living a congruent life…

Rawsome Recipes!

Here are a few simple raw-licious recipes to get you started. Subscribe to my newsletter for more insider tips and secrets like these. Enjoy!

“The Gingered Pear” Smoothie (This is one of my Faves!)
“Peachy Green” Smoothie
“The Strawberry Popeye” Smoothie
“Savory Creamy Tomato Soup!”
“The Kaleberry” Smoothie