BCB Fitness & Nutrition

BCB Fitness & Nutrition Briana is an ACE Certified Personal Trainer and a Precision Nutrition Certified nutrition coach.

OH MY GOSH!! Do you love pumpkin seeds? A quick, easy and portable snack that's packed with nutrients. Yes please! AND ...
06/10/2024

OH MY GOSH!! Do you love pumpkin seeds? A quick, easy and portable snack that's packed with nutrients. Yes please! AND - For those of you looking for protein ideas - a one ounce snack contains approximately 8.5 grams of plant-based protein.
These little guys contain micronutrients and antioxidants - including magnesium, zinc, potassium, iron and copper. Several studies show these seeds are beneficial for combatting different types of cancer-growing cells. Improve prostate health, reduce your risk of diabetes, improve digestion - (they are high in fiber and good for your microbiome), promote cardiovascular health and help maintain healthy blood pressure and due to the high amount of magnesium they are good for your bones too! Boost your sleep, boost your immune system, support your skin...all with these little pepitas.

So - throw them in a salad, add them to your granola, eat them by the handful. Enjoy!

Ever wonder about all the "gum" products listed in your foods? Here's a little information for you to chew on! 😏🫣🤣 XANT...
03/22/2024

Ever wonder about all the "gum" products listed in your foods? Here's a little information for you to chew on! 😏🫣🤣

XANTHAN GUM - is included in many foods, personal care products and industrial products because of its stabilizing and thickening properties. While it is said to have health benefits, consuming too much may cause digestive issues. The FDA has approved it as a food additive and placed no limitations on the amount a food can contain. It’s created when sugar is fermented by a type of bacteria and it creates a broth or goo-like substance, which is made solid by adding an alcohol. It is then dried and turned into a powder. Larger doses of xanthan gum may have some benefits, including lowering cholesterol, increased fullness and cancer-fighting properties. Nevertheless, more human studies are needed and beware, it can have a laxative effect if consumed in large amounts.

GUM ARABIC (ACACIA) - is a natural gum originally consisting of the hardened sap of two species of Acacia tree. It is said to have anti-inflammatory effects. It is listed as being sugar-free. It is a prebiotic that ferments in the intestines and promotes increased healthy gut bacteria.

GELLAN GUM has been studied in clinical testing for over 30 years and is found in candy products as well as dairy and fermented foods. Gellan gum is a polysaccharide produced by bacteria and used in food products as an emulsifier, thickener, and stabilizer. It may slow the digestion process and cause bloating.

CELLULOSE GUM is used to make foods thick and creamy, without adding fat. While cellulose gum offers several benefits for manufacturers, consuming it comes with potential risks, such as stomach discomfort, reduced nutrient absorption, the possibility of overindulgence in processed foods, and an increased risk of cardiovascular disease

The more you know...do your own research and ask lots of questions!

01/25/2024

Coaches need coaches too. I’ve been struggling in the gym - my body has just been hurting and I’m not feeling motivated. I asked for help (not just in getting the belt off 😜). I’m changing things up a little. Motivation isn’t always there - that’s when you need to be disciplined. Take the necessary action to reach your goal. If you need help - ask. 🤘💗

10/24/2023

Getting ready for sports - get in the gym!

06/19/2023

Are you wanting to do something for yourself? Do you want to lose weight? Get off medication? Feel better? Get stronger? Move easier?
Are you uncomfortable in the gym? Do you need or want a program that fits your body - your goals? Do you need help with your nutrition? Do you want to learn about macros?
Message me!! I am here to help. 💪🍎💪

05/12/2023

Eat fish - lift spirits (as seen in Oxygen)

You know eating fish is a good way to get your heart-healthy omega-3 fatty acids. But a meta-analysis of 26 previously published studies found that those who ate the most fish also had a 17 percent reduction in depression versus those who ate the lowest amounts of fish. Scientists believe the omega-3s in fish boost the activity of dopamine and serotonin, two feel-good neurotransmitters in the brain.

05/08/2023

Moving into the last three weeks of the Spring Fitness Challenge! We will continue with group sessions in June - and a new summer challenge coming soon! Let me know if you’re interested. 😁

05/08/2023

Meal Prep - who does it?

Heres a good one for a breakfast on the run…

1) peel and dice 1 medium size Yukon gold potato (microwave for 5 minutes to soften)
2) slice up 5 slices of Turkey bacon, 1/2 red pepper, 1/2 yellow onion - fry up until just about crispy and add potatoes (season as you like - I added salt, pepper and thyme) - remove from heat and divide into 3 portions
3) cook up 3 cups egg whites with 3 TBSP cream cheese - divide into 3 portions
Enjoy some now … and later. 😉

Macros are approximately - 320 calories, 21gC, 8gF, 37gP

03/28/2023

Leg day work!

02/20/2023

Monday - setting the tone for the week. Focus - follow one course until successful… just make sure you’re taking the right course! 😉

01/25/2023

“Your present circumstances don’t determine where you can go; they merely determine where you start.”~Nido Qubein

I am inspired by people who refuse to quit when life gives them lemons. If you know - you know. This athlete is such a joy for me to work with and I love her positive attitude. 💗

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04938

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