Wellness Wednesday…Valentine’s Day Edition!

Where there is chocolate🍫 there is happiness! Where there is Dark Chocolate, there is health & happiness!😊

Yes, it’s true! Loaded with antioxidants, dark chocolate possesses superfood characteristics that help with inflammation and has a number of other health benefits including:

-Reduces the risk of heart disease 

-Lowers cholesterol 

-Helps brain function

-Helps blood flow

-And…makes us happy 😊 

(make sure your dark chocolate 70% cocoa content or more)

Now that we have a new love of dark chocolate, other than enjoying it like any other candy bar, what can we do with it? 

Here are some ideas:

  1. Melt it and dip in your favorite fruits like strawberries, bananas or apples 
  2. Make hot chocolate
  3. Put it in cookies
  4. Add it to your oatmeal
  5. Sprinkle it over Greek yogurt
  6. Add it to pancakes instead of chocolate chips 
  7. Add it to your chocolate protein shake

Happy Valentine’s Day💖

Sarina Belt – Former NASM Certified Personal Trainer | Schwinn Certified Spin Instructor | Former AFFA Certified Group Fitness Instructor

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Wellness Wednesday…Mother Nature’s Pharmacy!

One minute you are jumping rope feeling like a kid again and the next you are hobbling around in a boot for 4-6 weeks. 😩. Injuries happen, it’s a part of life especially for athletes and us (middle aged😉) people just trying to stay active!

So, when an injury happens, what’s our body’s natural response to trauma? Inflammation! And what do we do next…

We R*I*C*E

R– Rest
I – Ice
C – Compression
E – Elevation
(and we reach for the ibuprofen)

R*I*C*E & 💊💊💊 are super effective but don’t forget that Mother Nature is also an incredible source of healing. SO many foods are loaded with anti-inflammatory properties that reduce inflammation and get you back to your life, your workouts and make you feel AMAZING!

So whether you are injured or just looking for ways to incorporate anti-inflammatories into your diet, we’ve provided a list below to serve as a good reference for you…

Foods that pack a big anti-inflammatory punch are:

  • Berries🫐
  • Broccoli 🥦
  • Peppers 🫑
  • Salmon 🍣
  • Avacados 🥑
  • Tomatoes 🍅
  • Olive oil 🫒
  • Green Tea 🍵
  • Dark Chocolate 🍫

*Added Bonus: glowing skin, amazing energy & better sleep!

Being sidelined is hard and it can be all out mental warfare. I know many of you reading this can relate! Hope this information is helpful on your road to recovery and happy healing! ❤️‍🩹

Sarina Belt – Former NASM Certified Personal Trainer | Schwinn Certified Spin Instructor | Former AFFA Certified Group Fitness Instructor

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Wellness Wednesday…Protein is Your Best Friend!

Did you know The Belt Team’s Director of Marketing is also a certified personal trainer and fitness instructor?! The passion for health & fitness runs deep on the team so we love sharing some of our knowledge, tips and tricks with you every week!

The fun thing about the health & fitness world and being part of an amazing community, is you NEVER stop learning. We are students of the game and love learning & sharing new things while we fine tune some of the knowledge we already have ~ especially when it comes to nutrition!

Today we want to shake it up when it comes to one of the most important macronutrients we all consume…

✨Protein✨

Protein is your best friend, your secret weapon, your “go-to”, your fountain of youth, your game changer, your cornerstone, your building block, your magic maker, your energizer, your metabolism booster, your fat burner, your appetite suppressant, your muscle builder, your hormone regulator, your bone strengthener and so much more! Getting adequate protein on a daily basis can be a challenge, but with a little planning, creativity and a little help from your friends (The Belt Team 🤗) it will soon become second nature and something you feel so good about.

We know that we should be aiming for a daily protein intake goal of .7-1 gram/per pound of body weight. Another way of looking at it is to have 30-40 grams of protein at each meal and boom💥 you are well on your way! Build your meals around 30-40 grams of protein FIRST, fill in the rest with healthy carbs & fat – and voila! Keep it simple and eat foods you love. Healthy does not mean boring or not flavorful.

Which brings us to the video and one of the creative ways we get our protein and keep it tasty around here. So many of us supplement our protein intake with protein powder and we usually make shakes and smoothies. They are good ….until they are NOT 😩. So we started making our shakes into new and exciting meals and treats. The things you can do with protein powder are endless and so delicious and satisfying! We make pancakes, cookies, brownies, ice cream, açaí bowls, oatmeal bakes, cobbler, etc… Most recipes have just a few ingredients and are super quick & easy to make. So skip the shaker cup and try something new!

Protein Pancakes:
-1 scoop (30g) protein powder (vanilla, chocolate or berry all work)
-3 egg whites
-1 tsp baking powder
-milk or water to desired consistency

*Keep it quick & easy…just mix in a bowl with a fork and pour into a hot skillet. Flip when you see the bubbles.

**We like to make one big pancake, and make several at a time, store in the refrigerator and re-heat for 60 seconds! These are high protein, low carb & low calorie but you can add some carbs like oatmeal, or add in some healthy fats like almond butter.

***Top with sugar free syrup, fruit, nuts, seeds, sprinkles, powdered sugar, or sugar free Hershey chocolate syrup and ENJOY! 😊

And remember 2 things!
⁃ One day at a time, one meal at a time
⁃ Sometimes the smallest changes have the biggest impact

Sarina Belt – Former NASM Certified Personal Trainer | Schwinn Certified Spin Instructor | Former AFFA Certified Group Fitness Instructor

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