IMMUNITY BOOST via movement & food

With the arrival of Fall, many of us are preparing for the cooler months, a time when boosting our immune system becomes a top priority. Even though we love a good cozy sweater season, there’s also the reality of flu season and common colds.

BUT, did you know that regular exercise and certain foods can play a crucial role in strengthening your immune system and improving your overall health?

The Power of Movement

Studies have repeatedly shown that regular physical activity can help to boost your immune system. Exercise promotes good circulation, which allows cells and substances of the immune system to move through the body freely and perform their job efficiently. Activities such as jogging, cycling, and fitness classes can enhance your immune function, reducing the risk of illness.

Exercise has other indirect benefits on immune health as well. It helps to improve sleep quality and reduce stress, both of which are essential factors in maintaining a strong immune system. Regular workouts can also enhance your body's production of antibodies and T-cells, making your immune system more equipped to fight off disease & infections.

Foods for Immunity

Another way we love to boost immunity is via food & herbs. Here are some foods that are not only in season during the fall but can also power up your immunity:

1. Citrus Fruits:

Oranges, grapefruits, lemons, and limes are packed with vitamin C, known for its role in boosting the immune system. Vitamin C enhances the production of white blood cells, which are key to fighting infections.

2. Nuts and Seeds:

Almonds, sunflower seeds, and flaxseeds are rich in vitamin E and antioxidants, promoting cell protection and immune strength.

3. Leafy Greens:

Spinach and kale are not just low in calories but high in essential nutrients like vitamin C, vitamin A, and folate, which play roles in immune function.

4. Sweet Potatoes and Carrots:

Rich in beta-carotene, these vibrant veggies help in the formation of immune system cells and have anti-inflammatory properties.

In our opinion, our movement & diets are our best defense against illness this season. Stay tuned for more tips on wellness, and consider trying out our new class offerings tailored to keep you moving and feeling your best as the leaves fall. Check out a couple delicious recipes below that help to boost immunity too!

Immune-Boosting Citrus Berry Smoothie

Kickstart your day with this delicious and nutrient-packed smoothie, loaded with Vitamin C and antioxidants to boost your immune system!

Ingredients:

- 1/2 cup fresh orange juice (packed with vitamin C)

- 1/2 cup unsweetened almond milk or any other milk of your choice

- 1/2 cup frozen blueberries (rich in antioxidants)

- 1/2 cup frozen strawberries (for added vitamin C and fiber)

- 1 tablespoon honey or maple syrup (natural sweetener)

- 1 tablespoon chia seeds (for fiber and omega-3 fatty acids)

- Ice cubes (optional)

**Instructions:**

1. Place all the ingredients into a blender.

2. Blend until smooth and creamy, adding more milk if needed to reach your desired consistency.

3. Pour into a glass and enjoy this immune-boosting delight that’s as tasty as it is nourishing

Quinoa and Roasted Vegetable Salad

This hearty lunch recipe is not only fulfilling but also loaded with vitamins, minerals, and antioxidants that enhance immune function. The combination of roasted veggies, quinoa, and a tangy dressing is as flavorful as it is nutritious.

Ingredients for Salad:

- 1 cup quinoa (a complete protein and rich in fiber)

- 2 cups mixed vegetables, like bell peppers, zucchini, and carrots (for vitamins and antioxidants)

- 2 tablespoons olive oil

- Salt and pepper to taste

- 2 tablespoons feta cheese, crumbled (optional)

Ingredients for Dressing:

- 3 tablespoons olive oil

- 1 tablespoon lemon juice (for a vitamin C boost)

- 1 teaspoon honey or maple syrup

- Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Toss the mixed vegetables in olive oil, salt, and pepper and spread them on a baking sheet. Roast for 20-25 minutes or until tender and slightly crispy.

3. While the vegetables are roasting, rinse the quinoa under cold water and cook it according to the package instructions.

4. For the dressing, whisk together the olive oil, lemon juice, honey, salt, and pepper in a small bowl.

5. In a large bowl, mix together the cooked quinoa, roasted vegetables, and dressing. Toss well to combine.

6. Serve the salad topped with crumbled feta cheese if desired, and enjoy a meal that’s as good for your taste buds as it is for your immune system!

We hope you enjoy!!

3 Unexpected Benefits of Exercise

At BBH we’re all about glowing from the inside out over here. Why? Because that’s the most sustainable, lasting change there is. To put in the work, move our bodies, eat nutrient dense foods, and feel (and look) our best!

So, we all know that exercise is essential for a healthy body and mind. The most celebrated benefits, such as weight loss, muscle tone, and cardiovascular health, are often the highlights of fitness conversations. However, today we want to mention three unexpected benefits of regular physical activity that are rarely talked about, but equally significant. Get ready to be surprised!

1) Eyes Wide Open: Improved Vision

When we think about improving our eyesight, exercises and workouts are probably the last things to cross our minds. Surprisingly, regular physical activity can indeed be a sight for sore eyes! Exercise enhances blood circulation, ensuring that the eyes receive an adequate supply of essential nutrients and oxygen. This increased circulation can contribute to reducing the risk of age-related macular degeneration and other vision complications. So, the next time you’re lacing up those sneakers, remember - you’re not just working out your body but giving your eyes a dose of vitality as well!

2) Glow Up: A Healthier Skin Complexion

Who doesn’t desire radiant, glowing skin? The secret might just lie in regular sweat sessions! When you engage in physical activity, the increased blood flow nourishes your skin cells, promoting collagen production and the efficient removal of toxins. Sweating opens up the pores, releasing trapped dirt and oil - it's almost like a mini-facial session, courtesy of your workout! With consistent exercise, expect a natural, healthy glow that no highlighter can match!

3) A Touch of Strength: Increased Pain Tolerance

The magic of exercise extends to something as unexpected as enhancing our pain threshold. Regular physical activity leads to the release of endorphins, the body’s natural painkillers. These wonders of nature not only alleviate mood and stimulate relaxation but also increase pain tolerance and decrease pain perception. Over time, consistent exercise contributes to long-term improvements in managing and perceiving pain.

We are curious, have YOU ever experienced any unexpected benefits from your workout routine? We’d love to hear your unique stories! Share them in the comments below, and let’s continue to explore the lesser-known wonders of exercise together. Your journey is an inspiration, so share away! <3

Why tailoring your plate is essential to reach your goals

We don’t believe nutrition should be a “one-size-fits-all” approach. And heres why:

In a world inundated with diet fads and "miracle" fitness regimes, it can be easy to forget that each of our bodies is a unique entity, craving a personalized approach to health and wellbeing. One of the foundational aspects of our wellness journeys is understanding that the food we consume isn't just fuel - it's the fine-tuned nourishment that can propel us towards achieving our individualized goals. It's all about building our plates with intention, care, and an awareness of our personal goals.

Lets get right into the concept of tailoring your nutrition and fitness plan to suit your specific goals. Our new series, “24/7 Maintain” focuses on building consistent, sustainable habits, and customizing our nutrition to meet our needs.

Here are 3 of the top goals we see, and how to approach them:

Goal 1: Weight Loss

Initiating a weight loss journey requires a well-strategized plan. At BBH, we recommend starting with a two-week reset period where you indulge in our specially designed. Simple Plan for Fat Loss, complemented by low-intensity exercises. This period is critical to prepare your body and mind for the transformative journey ahead.

But remember, you are not alone in this. Our seasoned coaches are just a call away, ready to assist you in determining the appropriate caloric range, thus helping you choose a meal plan that aligns with your objectives from our treasure trove in the Nutrition Corner. If you are a BBH Fit subscriber, you can Schedule your free 15 min call HERE to discuss which meal plan might be the best one to start with!

Here is one of our favorite light meals (but not light on flavor!):

Goal 2: Losing Fat and Building Muscle

For those with an eye on sculpting a physique that is not only lean but also muscular, we have a perfect roadmap for you. Our Master Meal Plan or other high-protein meal plans are your best allies in this endeavor. The golden rule here is to prioritize a diet that includes 1.5 grams of protein per kilogram of your body weight, ensuring your muscles receive the optimum nourishment to grow and thrive. Here is one of our favorite high protein recipes:

Goal 3: Unleashing a Vibrant and Energetic You!

Wellbeing is not always about weight loss or muscle gain; sometimes, it's about nurturing a state of existence where you feel energized & vibrant. At BBH, we have curated meal plans that are not just nutritious but are designed to inject vibrancy into your life. Choose a plan that adds a sparkle of joy and ease to your daily routine, and watch yourself blossom into a more energetic version of yourself. Here is one of our favorite fresh, Fall salad recipes:

Getting Started: Your First Step Towards Transformation

Eager to set the wheels in motion? Your first port of call is our "Start Here" document, a comprehensive guide that helps you select the nutrition plan best suited to your unique goals. And hold your horses, because this fall, we are upping the ante with the introduction of brand new meal plans and recipes. Exclusive to our BBH Fit members, we are rolling out specific nutrition goals that promise a tailored approach to achieving your aspirations.

Get in touch with any questions you might have. If you haven’t already scheduled your FREE 15 MIN call, schedule it HERE!

Maintain Your Fitness: Here's What It Looks Like....

Vibrant Vitality 24/7 with BBH Fit!

It’s here! The final phase of our exclusive BBH Fit programming - The 24/7 “Maintain” initiative! It's not just a fitness regime; it's your secret ingredient to consistency & vibrancy all year round!

Tailor-Made Consultations

We believe that the first step towards a successful fitness journey is planning. Schedule a 15-minute consultation with your BBH trainer to personalize your goals in the BBH coaching app, and together, let’s pick a training program and meal guide that perfectly aligns with your objectives. No more "one size fits all"; it’s time for a fitness plan that is as unique as you are!

Schedule your free 15 min call HERE!

The Dynamic 24/7 Maintain Weekly Workout Schedule

Experience a workout regimen that adapts with you. Our 24/7 Maintain weekly workout schedule brings a balanced amalgamation of strength workouts, conditioning exercises, and mobility/recovery drills updated every week. Or, feel free to choose a workout program that fits your goals even better. Say goodbye to fitness plateaus and hello to never-ending progress!

Smart Tracking

Our coaching app is your virtual fitness companion, helping you track movement, nutrition, and body composition on a weekly basis. This smart tracking ensures you stay informed and always move towards your goals, week after week.

Community Engagement

Engage with the vibrant BBH community, a space where motivation meets camaraderie. Share your success stories, handy tips, or even your struggles on the coaching app feed. Together, let’s foster a community that encourages each member to strive for more.

Building Your Accountability Circle

In the world of fitness, accountability is everything. At BBH, we empower you to construct your accountability circle where you are the chief motivator. From asking insightful questions to sharing your progress, create a vibrant circle of encouragement and positivity with your trainers and peers.

AND, don’t forget our full Nutrition Corner inside the BBH Fit app! Here are some Fall Recipes to Fuel Your Journey:

Quinoa Salad with Cherries and Feta cheese

(Adapted from Heather Christo's Generous Table: Easy & Elegant Recipes Through the Seasons)

Ingredients

-2 cups cherries

-Kosher salt

-2 cups quinoa

-3 tablespoons minced shallot

-3 tablespoons red wine vinegar

-4 tablespoons olive oil

-1/2 cup minced flat-leaf parsley

-1/2 pound feta cheese, crumbled

-1/4 cup toasted slivered almonds

Directions

Pit the cherries into a small mixing bowl, and let sit while you make the quinoa. (Some of their juices will drain into the bowl.)

Bring a large pot of generously salted water to a boil. Meanwhile, add the quinoa to a fine-mest strainer, and rinse thoroughly under cool water. Add the quinoa to the boiling water, and cook for 6-8 minutes or until the quinoa is just barely al dente. Strain it using a fine-mesh strainer.

Add an inch of water to the quinoa pot, set the fine-mesh strainer (with the cooked quinoa still in it) inside the pot; make sure the quinoa doesn't touch the water. Cover with a dish towel and the pot's lid, turn the heat up to high, and steam for 3-5 minutes, or until the quinoa is tender and no longer waterlogged. Turn the quinoa out into a large mixing bowl, and fluff it up with a fork.

Slice the pitted cherries into thin rounds, and set aside in another small bowl.

Add the minced shallot, red-wine vinegar, olive oil, and 1/2 teaspoon salt to the bowl that the cherries were pitted into (to make use of the cherry juices). Whisk to combine.

Drizzle the dressing over the warm quinoa; add the parsley, feta, and almonds; and toss to com bine. Season to taste with salt.

Tahini Dark Chocolate Granola Bars

2 cups of gluten-free oats

1 cup of brown rice cereal

1 teaspoon of cinnamon

1/4 cup of ground flax seeds

2 tablespoons of chia seeds

1/4 cup of sunflower seeds

1/4 teaspoon of salt

1/2 cup of tahini

1 teaspoon of vanilla extract

2/3 cup of brown rice syrup

1-2 tablespoons of almond milk

1/4 cup of non-dairy dark chocolate chunks (optional)

Dark Chocolate Drizzle:

1/2 cup of dark chocolate chips or chunks

1-3 tablespoons of non-dairy milk, pinch salt

(Adapted from Veggie Inspired)

Directions:

Preheat oven to 325 degrees F.

Line a 8x8 pan with parchment paper (make sure its long enough for the ends to overhang) and set aside.

In a large bowl, combine the oats, brown rice cereal, cinnamon, flax meal, chia, sunflower seeds and salt. Mix well.

In a smaller bowl, whisk together the tahini, vanilla and brown rice syrup. If mixture is really thick, add 1 tbsp of almond milk into the dry ingredients while continually stirring to mix well. Add the chocolate chips, if using, and mix well.

Once everything is incorporated well, pour the mixture into the prepared 8x8 pan. Press the mixture down into an even layer with your fingers. It helps to slightly wet your hands before pressing.

Bake for 25-28 minutes until golden on the top and starting to firm up. The bars will continue to firm up as they cool.

Cool in the pan on a wire rack for 10-15 minutes until you can lift the bars out easily by holding onto the ends of the parchment paper. Continue to cool the bars on the parchment paper on a wire rack for another 10 minutes. Cut into bars or squares and continue to cool if they still feel soft.

Once the bars are completely cool, whisk the dark chocolate chunks in a double boiler until melted.

Add 1 tbsp of non dairy milk at a time until desired consistency is reached. You want it thin enough to drizzle, but thick enough to set up on the bars. Drizzle onto the bars.

The Ultimate Time to Commit to new habits?

Answer? When you are most BUSY!

Why Starting Habits When You're Busy is the Ultimate Time to Commit:

In the hustle and bustle of daily life, it seems almost counterintuitive to add one more thing to our sometimes overflowing plates. You might be tempted to wait for the “perfect moment” to start a new habit, believing that someday, somehow, your schedule will magically clear up. However, the truth is, if we are serious about creating sustainable, lasting change, the absolute best time to adopt a new habit is actually when we are swamped.

Fall can sometimes feel like THE busiest time of year-back to school, holiday prep, etc. Here are some reasons why we feel it’s the best time to start.

(Pssst scroll to the bottom for a delicious, quick, easy Fall breakfast recipe!)

Here's why:

1) Builds Resilience from the Get-go

Taking up a new habit amidst a busy schedule is sort of like training in harsh conditions - it builds strength and resilience. When we choose to cultivate a habit when the odds are seemingly stacked against us, we're training ourselves to persevere even in the most challenging situations. This resilience becomes the backbone of a sturdy and long-lasting habit!

2) Creating a Fail-proof Habit

When we start a habit during our busiest periods, we are essentially setting up a fail-proof system. By making it work even in the worst conditions, we develop a commitment that is unbreakable. This way, we are not only forming a habit but are also testing its sustainability right from the start. If a habit can survive and thrive in the chaos of a busy life, it is more likely to stick around for the long haul!

3) Removes the notion of the "Right Time"

Waiting for the "right time" is often an excuse that disguises procrastination, yikes! Guilty over here too! Life is unpredictable, and the “right time” rarely comes. By starting a habit when we're busy, we debunk the myth of the perfect moment and take control of our lives. It helps us understand that the right time is indeed now, and we develop a mindset that is prepared to tackle challenges head-on.

4) Consistency is Key!

Consistency is the key to habit formation. When we initiate a habit amidst a busy life, we learn to incorporate it into our daily routines. It becomes a non-negotiable part of our schedule, something that we do come rain or shine. This consistency is what eventually turns an action into a habit, and it becomes part of our routine so much that it becomes second nature.

5) Untapped Potential

Starting a habit when you're busy can also be an empowering experience. It helps us tap into unknown amounts of potential within ourselves. It's a testament to our ability to adapt, grow, and excel even when the circumstances are not ideal. It cultivates a mindset of growth, urging us to push our boundaries and explore our full potential.

Pumpkin Spice overnight oats:

1. In a jar, combine ½ cup of old-fashioned oats, ½ cup of milk (dairy or non-dairy), ¼ cup of pumpkin puree, 1 scoop vanilla protein powder and 1 tablespoon of chia seeds.

2. Stir in ½ teaspoon of pumpkin spice mix and 1-2 tablespoons of maple syrup for sweetness (optional: add sliced bananas!)

3. Refrigerate overnight and top with a sprinkle of cinnamon and a handful of chopped nuts before serving.

Dive headfirst into your new habit amidst the bustling schedule and witness a remarkable transformation that stands the test of time. Happy Fall!