My 5 Tips on Feeling Fit & Fabulous at 50



My 5 Tips to Feeling Fit & Fabulous at 50.

  1.  Good Nutrition
    1. Eat high quality protien, vegetables and fruit every day.
    2. DO NOT eat GMO’s.  Ever.
    3. Do not take medications.
    4. Don’t DIET.
    5. Drink lots of water and some green tea.
  2. Exercise/Weight Train or Light Activity every day
    1. you should do some sort of activity every single day.  This doesn’t mean you have to kill it in the gym everyday.  But a good program should consist of weight training, cardio and light activity of some sort, every day.
  3.   Daily work on you mind.
    1. Meditate, study or listen to something that is going to improve your mindset.  Whether it’s a daily devotional, or listening to a self help cd or reading a good book.  Try to start with 5 minutes a day.. eventually you will enjoy t so much that it will become habit.  Set your day right with putting something “GOOD and POSITIVE” in your mind.
    1. yes.. this means we must daily detox by, sweating, breathing, peeing and pooping.  Yes.. i said it.  If you are not detoxing on a daily basis, your body is just storing all those toxins.  The best ways to detox are to daily put in things that don’t need to be heavily detoxed, but that I understand is virtually impossible, so we must daily do our best to detox by sweating, exercising, breathing, drinking lots of water and eating fiber and foods that will help us eliminate waste.  If your not detoxing your body, it’s staying in your body rotting and raising havoc.
  5. SLEEP
    1. can’t tell you how important sleep is for you.  Make sure you get enough sleep for your body to heal and repair.  This is key to feeling optimal as well as healing and keeping your body healthy.



Juicing vs. Blending

juicing and blending meme

Juicing vs. Blending: Which One Is Better?

This is a question that I get asked all the time. Which is better: juicing or blending? Does one offer more health benefits than the other? Juices and smoothies both play an important role in any wellness program , but there are differences.  We believe that both juicing and blending are very beneficial, but in different ways.

Here is a short comparison that explains the differences between the two as well as some of the specific benefits of each.

What’s The Difference?


juicing fruit

Juicing is a process which extracts water and nutrients from produce  and discards the indigestible fiber.  

Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients. In fact, it makes the nutrients more readily available to the body in much larger quantities than if you were to eat the fruits and vegetables whole.

This is especially helpful if you have a sensitive digestive system or illness that inhibits your body from processing fiber. The fiber in produce helps slow down the digestive process and provides a steady release of nutrients into the blood stream.   Juicing is  “A nutrient express!”

Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich and nourish and restore the body at a cellular level.

A word of caution: When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar  levels can lead to mood swings, energy loss, memory problems and more!

Fiber is also filling and without fiber in the juice, some people tend to get hungry again quickly.



Unlike juices, smoothies consist of the entire entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables.
However, the blending process breaks the fiber apart (which makes the fruit and vegetables easier to digest) but also helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes. Smoothies tend to be more filling, because of the fiber, and generally faster to make than juice, so they can be great to drink first thing in the morning as your breakfast, or for snacks throughout the day.

vegetable smoothie

By including the fiber in your smoothie, the volume will increase. Also, you can pack more servings of fruits and veggies into a single serving of juice than you can into a smoothie.

I personally believe Blending is a better option (unless, you have an illness that requires gut healing and/or your body cannot digest food well).  I think the “trend” in fruit smoothies is condoning HIGH amounts of fruit and other products that are not necessarily healthy, pack them into a smoothie and claim it is super healthy for you.  Well, you have to be careful.. Some fruit blend smoothies can contain as much as 150 grams of sugar, which is NOT the healthiest form of nutrition if you are trying to manage blood sugar, weight and other things.   So again, it does depend on your situation, but be careful of some of these “fruit smoothie” places that make what they claim “healthy” smoothies.  I can guarantee they are loaded with more than just fruit.

Juicing and Blending Rules

Try to drink your juice or smoothie straight away. After 15 minutes, light and air will destroy much of the nutrients. If you can’t drink it straight away, transfer to a dark airtight container until you’re ready.

Using The Right Equipment

To get the most benefit from your juices and smoothies, it’s important to use the right equipment. Invest in a good-quality juicer. Cheaper, centrifugal juicers introduce heat and oxygen and destroy the enzymes and nutrients in your fruits and vegetables. While it may cost you a bit more initially, a premium cold-press juicer will produce a superior-quality juice and allow you to extract more from your fruit and vegetables, saving expense in the long-term.
The machines themselves will also generally last longer. In contrast to the rough extraction of centrifugal juicers, mastication or cold-press juicers compress fruit and vegetables to ‘squeeze’ out their juice.

The same goes for a blender. You want a blender that is gentle on your produce and doesn’t heat up the enzymes as it’s pulling apart the fiber. We spend money on gadgets, clothes, restaurants and other luxuries so, if you can afford it, investing in your health by buying a quality juicer or blender is totally worth it.  I highly recommend a Blendtec or Vitamix.

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Why Buy Oragnic?

hgh pesticide meme


Why should you buy organic?  Well?  It helps you to avoid chemicals.  These chemicals in your body cause a host of physiological damage long term, as well as disease.  You also benefit from more nutrients-vitamins, minerals, enzymes and micronutrients. The taste is way better… tastes fresh and has more flavor.  When you buy organic, you avoid GMO and GE foods (Genetically Engineered and Genetically Modified Organisms).  You also avoid hormones, antibiotics and drugs in animal products. The Academy of Pediatrics issued a report in 2012 that stated children have “unique susceptibilities” to pesticide residues and exposures early in life that can lead to a decrease in cognitive function as well as behavioral problems.
DID YOU KNOW? The following fruits and vegetables are known to have the highest concentration of pesticides. Some of these foods contain over 15 pesticides. It is very important that you purchase organically grown versions of these fruits and vegetables.
Sweet Bell Peppers
Cherry Tomatoes
Snap Peas
Hot Peppers
Kale/Collard Greens
clean fruits
This below list has a lower concentrate of pesticides.  It is less important that  you purchase organically grown versions of these fruits and vegetables.
Sweet Potatoes

Although these are cleaner, I would still encourage everyone to buy Organic as much as possible.


Whey Protein vs Casein


whey vs caisen

I get a lot of questions about whey protein versus Casein.  I also get questions about why I suggest getting off of diary, but then let my clients have whey protein powder.

Well, the short answer is this.  If any of my clients have diary intolerance or lactose intolerance or allergies,  they should not ingest whey protein.  In addition, many people feel bloated,  are overweight and consume too much diary.   But here’s the long answer.

Because whey protein contains only small amounts of lactose, it generally isn’t enough to trigger the side effects commonly associated with dairy intolerance.  Whey is a byproduct of the cheese making process; it’s the liquid portion that’s left behind when the solid curds are removed.  One of the two proteins found in whole milk, whey is frequently sold in powder form as a dietary supplement.  Because whey protein contains only about 5 to 6 percent lactose, it can be eaten by most people who have lactose intolerance simply because there isn’t enough lactose to trigger symptoms. However, if you are lactose intolerant, it can still cause problems. The Whey Protein Institute recommends that you use whey protein isolate products instead of concentrates. Whey isolate contains less than a tenth of a gram of lactose per tablespoon, whereas concentrate products can vary widely in the amount of lactose that they contain.

Eighteen percent of the protein found in milk comes from whey. Whey is extracted when milk is formed into cheese. Contrary to casein protein, whey digests extremely quickly, sometimes in as little as 40 minutes.  Approximately 82 percent of milk protein is casein, according to the College of Agriculture and Life Sciences at Cornell University. Casein is a slow-digesting protein; it can take as long as seven full hours to fully digest.

So as you can see from the percentages, Whey is only 18% of the protein of Milk….. which is a very low.  Thus it does not have the impact on your hormones like other dairy products do, that are 100% diary.


When you consume diary, you have more of a chance to develop allergies and intolerance.   Dairy intolerance and milk allergies are not the same thing. Milk allergies are an adverse reaction to milk and products made with milk.  Some symptoms or reactions may include an itchy throat, facial swelling, vomiting and diarrhea in adults. Infants may experience colic and immune system problems. If you have milk allergies you should not eat whey protein or any other milk-based products without consulting your doctor first.

The main reason why I do not recommend that you consume diary is due to the hormones that are injected into the animals that end up in the diary product you consume.  It not only raises havoc with your own estrogen levels, but it will also impact your ability to burn body fat due to all the synthetic hormones, preservatives and chemicals that are in these products.  If you must consume diary, at least purchase organic.  But, just to be clear, even if it’s organic, the diary itself will change a women’s hormone panel and most likely cause weight gain and symptoms due to multiple physiological factors.

Teri Dale

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My 5 Top Benefits of Drinking Green Tea

cup of green tea

Green tea is not only a tasty treat, but it is also very healthy for you.  I drink it all day long throughout the day for a natural energy burst as well as the following amazing benefits.

1.   Full of Antioxidants

When we eat, our bodies have to turn food into energy. As a result, this generates some byproducts within our bodies called free radicals. These chemicals are pretty awful, and can severely damage our bodies through a process called oxidation. Free radicals are also, theoretically, the main driver in aging.

But , we can combat the negative effect of free radicals by consuming antioxidants, and one great way to do this is by drinking green tea.

Green tea is packed with Polyphenols: Polyphenols, especially catechins and epicatechins, have anti-inflammatory and antioxidant benefits. These little powerhouses protect your body from the bad things you consume. Over time, they may even help reduce the risks associated with diabetes and cardiovascular disease. If you drink too much caffeinated tea, you may get a little jittery, but overall it suits a healthy lifestyle.

In clinical trials published by the American Society for Nutritional Sciences, scientists found that numerous studies suggested that the consumption of tea may bring positive health effects. The hypothesis behind these benefits stems from the high levels of flavonoids, antioxidants that scavenge free radicals.

Benefits of flavonoids include, but are not limited to:

  • Fighting Viruses
  • Helping Prevent Cancer
  • Preventing Inflammation
  • Helping with Allergies

Super food Moringa green powder (Moringaceae)

If you want to DOUBLE your antioxidant potential, then you might want to consider Matcha Green Tea (powder form).  Matcha is the high concentration of antioxidants. One study found that Matcha has 137 times the polyphenols (notably, epigallocatechin gallate (EGCG)) than regular green tea. (1) In fact, this type of green tea contains over 60x the antioxidants of spinach and 7x the antioxidants of high quality dark chocolate.  There is some evidence that these polyphenols may have a protective effect against some types of cancer.

2.  Cancer Fighter

  • Green tea has been shown to activate our internal detoxification enzymes which may hinder tumor growth. Many teas are packed with antioxidants, but the direct mechanism of cancer prevention hasn’t yet been fully established. The good news is there is a relationship between cancer prevention and tea consumption.
  • According to, an ongoing study of women with breast cancer showed that polyphenols in green tea may slow down proteins that are part of tumor cell growth. The powerful antioxidants found in tea can actually protect your body from cancer.
  • Current research has shown that tea helps your body fight off certain cancers, including colon, breast, ovarian, prostate, and many others. Tea isn’t a cure for cancer, but it is a simple and effective superfood that can help lower your personal risk.


3.Regulates Blood Sugar

  • People with Type 2 diabetes benefit from regular tea consumption. The compounds in green tea help the metabolic system process sugars more efficiently. In a surprising finding, studies showed that people who drank at least six cups of green tea per week were less likely to develop diabetes at all.
  1. Fat Burner

Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se”. That’s what Dr. Abdul G. Dulloo, author of a study published in the American Journal of Clinical Nutrition said to WebMD.

While caffeine has been shown to help burn fat and increase metabolism, it’s good to know the effect of green tea on metabolism is much more than that, because simply ramping up caffeine intake will definitely give you the jitters.

Another piece in the Journal of Advances in Nutrition mentioned that a number of studies have witnessed how green tea can improve fat burning.

While overall research is still limited, given the health benefits of green tea, if it is a fat burner to boot, why not?  It is a healthier and safer “fat burner”, than many other products that make false claims.

We already know that green tea is full of antioxidants, is good for both the heart and brain, and can help fight cancer, so why shouldn’t we drink it?

  1. Anti Aging

As I have been mentioning throughout this article, green tea is packed with antioxidants, and one major cause of aging is oxidation by free radicals. According to the San Francisco Gate, a study from the University of Campbell found that Japanese practitioners of a green tea ceremony showed longer life spans.

Not only this, but the anti-inflammatory and fat burning aspects mentioned above, and resultant better health, would likely improve life span as well.

Free radicals also affect our skin, and the antioxidants in green tea may help inhibit free radicals from breaking down collagen, the protein in our skin that keeps us looking young.

Additional Benefits of drinking Green Tea are:

  • High in Antioxidants. …
  • Loaded with Catechin, EGCg. …
  • Enhances Calm. …
  • Boosts Memory and Concentration. …
  • Increases Energy Levels and Endurance. …
  • Burns Calories. …
  • Detoxifies the Body. …
  • Fortifies the Immune System.


Orange Dreamsicle Protein Shake – Nummy!!!


Orange Dreamsicle Protein Shake


1 scoop of the Max Pro Orange Flavor Whey Protein

½ to 1 tbsp. Sugar Free Jell-O Cheesecake dry

1 to 2 drops of banana, pina colada, coconut or any other flavor extract

8 oz. Almond Milk (or water)

Ice (based on how thick you want your shake)

Directions:  Put the water, max pro, pudding and extract in a MAGIC BULLET to mix first.  Once mixed, add the ice and blend until your desired consistency.

Nutrition Info: Makes 1 serving

Calories: 140

Protein: 30g

Misc. carbs: 2g

Fat: 1g

THIS IS JUST ONE OF THE AMAZING RECIPIES OF THE BFIT CHALLENGE COOKBOOK.  CLICK ON THE  PICTURE below to see our online version.  Full of amazing recipes.

cover bfit challenge cbook


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