THANK YOU BE FIT - From Be Fitter Carol Milbury

The Be Fit program was a wonderful gift that myself and my fellow Ms. Fits have thoroughly appreciated. Before I started, I truly thought that I was already exercising a lot and had healthy eating habits but I wasn’t happy with the weight I had slowly gained over the years. Thanks to our nutritionist Emily Gelsomin, I learned to exercise better portion control and that I needn’t avoid the bread – just to substitute more whole grains. I was feeling ravenous despite eating fruit for snacks and she taught me that with the addition of protein, I would feel much better. I was also pleased to learn that I could still enjoy one glass of wine with dinner; it was all a matter of tracking everything that I ate. With time it becomes a habit, as you mentally calculate what you plan to eat.

I can’t say enough about how wonderful it was to have access to two hours a week of personal training. Sandy and Jackie made workouts fun yet challenging and I am happy to say that I have the muscle definition to show for it! Converting fat to muscle definitely has a positive effect on your body shape. I now have customized workouts to do at home with balls, resistance bands and free weights. I leaned to incorporate some cardio work into my exercise program. I also got a chance to learn how to use all of the fitness machines in the health club and even ventured into that male bastion of the WEIGHT ROOM. Sandy held special Ms. Fits classes for us so that we got a taste of upper body conditioning, circuit training, basic step, abs work and Pilates. Jackie organized a water aerobics class that made us laugh and gave us a super workout.

We all learned to exercise relaxation techniques when we were feeling stressed, which was particularly helpful to me at the dentist and at tax time!

The program brought our team members closer together. Through our weekly meetings and our group workouts, we got to know one another better. We gave one another moral support and we learned that it can be a lot of fun to work out with others. As we near the end of the program, we now have the tools to stay strong, to keep the weight down and to pass on what we’ve learned to family and friends.

Thanks so much to Sandy, Jackie, Emily and Kate, who always gave us something inspiring to think about and to help us carry on. I can't say enough how much I appreciate having participated in Be Fit. You guys really have a good thing going!

A Heartfelt Thank You by Be Fitter Shelli Mahan

I wanted to take this opportunity to thank you ALL for such a life changing experience and all those who work behind the scenes.

My doctor’s visit last week couldn't have gone better and my mother who is not one for compliments thinks I look great!!!

Kate- I was unsure if I would be able to do all that was required when I read about the Be Fit program; with work, motherhood and all of life’s challenges, I was not sure. Once, I listened to you explain the program and saw how excited and genuine you were about the outcome, I was hooked. I needed to do something for me... from that moment, I gave it my all.

Sandy and Jackie- I can't say enough about your support. The relaxation techniques and the knowledge you bring to each breakout is terrific. The individual attention and the ability to provide me with a program that I can work into my everyday living has given me the tools to keep the "new me" in shape and feeling great.

Emily- Thank you for taking the time to tweak my diet to give me my body back. The knowledge you have shared and your help with all my issues is something I will be forever grateful for.....

Be Fit and everyone involved, has not only helped me, but has helped my family of three. They have benefited from all that I have learned and changed. My daughter, who is 7 has tried new food and we all have adopted new ways of living and eating. My daughter wears a pedometer and uses the treadmill when I am on the elliptical machine. She helps me with the ball and band workout and tries to do some of the exercises. The one thing I was afraid of when joining was taking time away from my husband and daughter and just the opposite happened. I have the same time with both, we are just walking and exercising together.

I will miss you all and couldn't let this opportunity end with out giving you a huge THANK YOU!!!

Be Fit ‘Forever’, Not Finite—By Be Fit Nutritionist, Emily Gelsomin, RD, LDN

As Be Fit powers on, you may notice your spirits slowly start to power down. Keeping motivated can be difficult, but it helps to have your Be Fit network close by your side. If you notice yourself dwindling, ask your trainer, nutritionist and team members for new ideas to keep things fresh. If you find yourself in need of some additional incentive, self-monitoring is a great way to get back on track. Lifestyle changes take time, but they are well worth the effort. Here are some dietary suggestions to incorporate newly learned nutrition recommendations into your life.

Use your food record as a way to monitor your personal nutrition goals.
Writing down what you eat helps you to assess current dietary patterns---and holds you accountable. If your goal is to add more fiber into your diet, highlight the items that have three or more grams of fiber per serving. If you would like to increase your calcium intake, circle all the calcium containing foods in your diet and aim for including one at each meal.

Don’t just write down what you are eating. Think about why you are eating it.
Are you hungry? Is it a ‘craving’? Are you eating out of boredom? Habit? It may be helpful to write down your mood or feeling on your food records. Monitor for any emotional patterns to appear.

Recheck your portion sizes.
Use dry and liquid measuring cups and measuring spoons to assess out your cereal bowl size, peanut butter portions, servings of spaghetti---whatever you have a tendency to overindulge on. It is always a good idea to recheck portions every so often. Are you eating what you thought you were eating?

Plan your meals as much as possible.
If it helps, make a meal schedule to hang up on the fridge. Buy all the ingredients you will need on the weekend.

Here's a great recipe to try for Spring. Enjoy!

Emily

Rosemary Roasted Spiced Nuts
Adapted from Cooking Light

Keep your spirits up with these spiced nuts. Nuts contain protein, fat and fiber to keep you feeling satisfied, while the spices add depth of flavor—a little goes a long way. They are also a perfect snack for a party.

2 tablespoons brown sugar
2 teaspoons ground cumin
2 teaspoons cinnamon
1 teaspoon cayenne pepper
2 tablespoons fresh rosemary (if fresh is not available, dried can be substituted)
1½ teaspoon salt
3 large egg whites
2 cups peanuts, unsalted
2 cups cashews, unsalted
2 cups almonds, unsalted

Preheat oven to 300 degrees. Combine first 6 ingredients in a bowl. Separate eggs and reserve yolks for another use. Beat egg whites in a bowl for about 1 minute, until frothy. Combine spice mixture with nuts and egg whites. Spread on baking sheet sprayed with non-stick baking spray. Bake at 300 degrees for 30 minutes until nuts are dried and roasted, stirring occasionally.

Yield: 6 cups (1/4 cup serving size)
CALORIES: 212 PROTEIN: 8g SODIUM: 154mg
CARBOHYDRATE: 10g FIBER: 3g
FAT: 17g Sat Fat: 2g