Snack Time

Unhealthy food choices
are so easy to make!
Let BFit BFly help you take your power back!

Here are two super easy ways to make a change TODAY:

1. Eat a healthy breakfast,
2. Eat more whole foods!

BFit BFly Art of Snacking Gourmet Granolas are a quick and tasty way to do both of these! Purchase granola or other tasty, healthy treats online and enjoy 15% off your first order using the code FRIENDS15 when you sign up.

My gourmet granolas are also available in the following stores:

  • Georgia Crafted, Georgia Grown online specialty store
  • HRH Antiques & Design, Pine Mountain, GA
  • Carroll’s Sausage and Country Store, Ashburn, GA
  • Striplings General Store, Bogart, GA
  • Ace Hardware, Peachtree Corners, GA
  • Living Well Market, Suwanee, GA (At Living Well you can also taste our super yum Plant-Based Power Bowls!)

Outside GA:

  • Non(e) Such Gift Shop, Columbia, SC
  • Pikes Peak Cafe, Manitou Springs, CO
  • Eckerts Country Store, Belleville, IL

If you love these granolas for breakfast (I know you will!), let me cook all of your next week’s dinners with BFit | BFly Personal Chef Services.  

Let’s toast to taking back control,

An Elephant Came to Dinner

Food binds us.

The need to nourish our bodies is something we all have in common so let’s start the conversation right there.

With full bellies and open hearts, let’s talk about the challenging stuff.

Let’s come together and do the hard work. We’re not always going to agree, but let’s unite on change.

My son, M.J. is ten years old. I should not have to tell him to hold his hands in the air when he sees a police officer while other kids see law enforcement as heroes.

Let’s come together as a community and create our own rules. Rules that make all of our children feel safe.

We have so much to gain.

From my family to yours.

Looking for resources to begin your journey? Start here.

Donate
Atlanta Solidarity Fund
Black Live Matter
NAACP
National Police Accountability Project

You will NEVER guess what I want you to drink for the Holidays!

Hey Lovlies,

The secret’s out. I love my wine!

Cocktail parties are a staple in my family and I say why not?

Let’s indulge! THE RIGHT WAY!

My go-to for company over the holidays are a few bottles of wine, a poppin’ playlist, and an assortment of tasty healthy appetizers. Sign up for the BF BF newsletter (at the bottom of this page) to see my favorite picks.

Drink This!

1. Champagne
2. Red Wine
3. Tequila

Avoid That!

1. Sugary mixers like soda and juice
2. Energy drinks and alcohol mixed

Tip: Add fresh, whole fruit and herbs to your drinks to keep it festive without the sugar rush.

Remember, I’ve got your back so you can always be fit and fly.

Cheers!

 

Should I Buy Organic?

There’s a few things to know about organic vs. conventional (inorganic) produce.

One thing that many grocery shoppers stress over is “Should I buy organic? Do I really need to spend the extra money?” The answer to that question depends on multiple factors.

First, we need to get to the root of what is organic vs. conventional. What makes organic food so special? What makes it different from inorganic food? There aren’t that many differences, really, it’s all in the way the food is grown. Organic food is usually grown with as little human interference as possible. This means no genetic modifications (GMOs) and no heavy pesticides. And oftentimes, it’s grown more locally.

However, your produce drawer in the fridge doesn’t have to be all organic, either. Some foods, like bananas and avocados are okay if bought conventional. This is because their thick, tough skin protects the fruit’s ‘meat’ inside. Among other fruits and vegetables that don’t need to be bought organic are pineapple, cabbage, onions, papaya, and asparagus, just to name a few. All these foods are exceptions to the “buy organic” rule for different reasons. Some are similar to avocados and have a thick skin. While others just aren’t attractive to pests, such as onions and asparagus.

On the other end of the spectrum, though, is what’s known as the “Dirty Dozen”. These twelve fruits and veggies, when bought inorganic, are sprayed with an absurd amount of pesticides. So, in order to get the best produce for you and your family, these foods are worth spending the extra money. The list consists of mostly fruits.

The Dirty Dozen:

  • Strawberries
  • Spinach
  • Kale
  • Nectarines
  • Apples
  • Grapes
  • Peaches
  • Cherries
  • Pears
  • Tomatoes
  • Celery
  • Can you guess the last one?

Yep, hot peppers! A recent study found trace amounts of highly toxic pesticides in around three-quarters of hot peppers. Who knew?

To wrap things up, organic produce isn’t necessary for all items, but should be for the list above. For foods that aren’t on the Dirty Dozen, it’s up to you whether to buy organic or not. Organic foods are usually a bit more expensive, so keep your budget in mind.

In the end, it’s all about being conscious of where the food you’re eating comes from. Clean, locally sourced (if possible), whole foods are best.

Be Well.

What Diet Is Right For You?

What diet is right for you?

What should you be eating? And how should you be eating it? In a world full of trendy fad diets that are all the rage for only a few weeks, it’s hard to know what’s really good for you and your lifestyle. There are a few diets that have been proven to be healthier for both you and the environment time and time again. The broadest, and most popular diet is Vegetarianism.

Vegetarians do not eat meat or fish. For them, any food that is a result of an animal’s death is off limits. There are different types of vegetarians that make their own rules about what they can or cannot eat. For example, pescatarians don’t eat meat, but they can eat fish.

Pros of a Vegetarian diet:

  • Lower body weight and BMI
  • Healthier cholesterol levels
  • Reduces the risk for heart disease, type 2 diabetes, and some cancers

Cons of a Vegetarian diet:

  • Higher risk of developing vitamin B12 deficiency
  • Takes some time to get adjusted to the diet
  • Might be hard to get all the nutrients and proteins

Vegan is a subset of Vegetarian. They are similar, but vegans avoid all animal products. To them, it doesn’t matter if the animal was harmed while the food was made. So, things like eggs, dairy, and sometimes even honey are not a part of their diet.

Pros of a Vegan diet:

  • Promotes weight loss
  • Reduced risk for serious illness
  • More environmentally sustainable than a meat-eating diet

Cons of a Vegan diet:

  • Lacking in some vital nutrients
  • Reliance on carb-rich foods in order to feel full
  • Difficulty when dining out

A Plant-Based diet is a version of Vegan. While having a plant-based diet doesn’t have strict rules like Veganism, it still has goals. It puts emphasis on making sure most of the food you eat comes from plants. However, it’s okay to eat a little meat, dairy, or eggs occasionally.

Pros of a plant-based diet:

  • Lowers cholesterol levels
  • Promotes weight loss
  • Lowers the risk of colon and breast cancers

Cons of a plant-based diet:

  • Hard to immediately switch to this diet
  • Potential for lack of nutrients

Another popular diet is the Ketogenic diet, or ‘Keto’ for short. This type of diet takes out all, or most of the carbs in your diet, and replaces them with fat. This places the body in a state called ketosis, and makes it incredibly efficient at burning fat.

Pros of a Keto diet:

  • Promotes weight loss
  • Used to treat epilepsy
  • Reduces risk of type 2 diabetes

Cons of a Keto diet:

  • Possible gut health issues
  • Keto flu, which is trouble transitioning into the diet
  • Hard diet to adhere to

The last “diet” is called Intermittent Fasting. This doesn’t limit what types of foods you eat, but rather when you eat them. Humans fast when we sleep, so this diet extends this fasting period for a bit longer. Most people who fast intermittently follow the 16/8 rule, meaning that for a 16 hour period, which usually includes overnight, they cannot eat anything. Then, for the remaining 8 hours, they can eat how they please.

Pros of intermittent fasting:

  • Extends the body’s natural cleansing process
  • Improved alertness and attention
  • Eating more mindfully

Cons of intermittent fasting:

  • Can interfere with focus
  • Not sustainable
  • LDL cholesterol levels can increase

There are many rumors swirling around the diet culture. What works for someone else may not work for you. And while one way of eating may have more extreme effects than the other, the most important thing to consider is your own health. Remember, each diet will affect each person differently so do your homework and consult with your physician.

Be well.

 

What the Heck is a GMO?

One term that bounces around when we talk about food is “GMO.” So, what exactly is a GMO?

GMO stands for Genetically Modified Organism. It’s a type of biotechnology that has made itself very present in our lives whether we realize it or not. Produce that is considered to be a GMO has basically had its genetic code altered by scientists in order to get the most desirable crops. For example, making corn resistant to pesticides, or getting the juiciest tomatoes. Because genetic modification is a new area of science, not much is known about the potential health effects on humans. Because of this uncertainty, many people are choosing to opt out of GMO food altogether and buy organic produce instead.

One of the main traits of GMO crops is they have been modified to be pesticide resistant. Pesticides in crops has increased fifteen times since the introduction of GMO crops and ingredients in these pesticides aren’t necessarily safe for human consumption. In fact, according to the World Health Organization, these pesticides are “probably carcinogenic.”

Another potentially dangerous side effect of GMOs is the emergence of “superweeds” and “superbugs” which have grown resistant to traditional pesticides. In order to get rid of these, farmers have to use even more intense poisons. And so, the cycle goes.

According to the Non-GMO Project, there are 12 organisms that have the highest risk of being affected by GMOs. Those are Alfalfa, Canola, Corn, Cotton, Papaya, Soy, Sugar Beet, Yellow Summer Squash and Zucchini, Animal Products, Microbes and Enzymes, and Potatoes. Most of these crops are not only used to feed humans, but they are also common ingredients in animal feed. For instance, GMO corn is widely used to feed commercially farmed animals.

The bottom line…

We don’t know a lot about GMOs, and yet, they are everywhere. It’s best to look for foods with the “Non-GMO Project” sticker on them and buy organic produce whenever possible. Foods that are GMOs are required by law to say it on the packaging. So, spend a few extra minutes reading food labels to know and understand exactly what you’re feeding yourself, and your family.

Be Well.