My Jan is DRY but why do I have sugar cravings?!

Okay guys who’s doing “Dryanuary?!’ right now? Are you also getting crazy sugar cravings?! Navigating these cravings can be confusing and tricky. We’d love to give you our favorite tips & insights.

First, Understanding the Sugar Craving Phenomenon:

You're not alone in this struggle. The reason behind these cravings lies in our brain chemistry. Alcohol stimulates the release of dopamine, a "feel-good" hormone. This is the same hormone released when we consume sugar. So, when we reduce alcohol intake, our brains might crave a dopamine "hit" from another source, like sugar.

But it's not just about dopamine. Psychologist James Milam highlights in his book "Under the Influence" that a majority of people with alcohol use disorder tend to have low blood sugar levels or a tendency toward hypoglycemia. This condition can trigger cravings for sugar and carbs, similar to alcohol cravings.

So, what can you do about it, you ask?!

Knowing why these cravings occur is the first step in managing them. Structuring your food choices and meal planning can be a great help in fighting these cravings. But what if you're wondering whether it's okay to indulge in these sugar cravings? Our take is this: if indulging in sweets helps keep you off alcohol, it's a reasonable trade-off, at least initially.

The bigger picture: Alcohol, Blood Sugar, and Cravings:

Alcohol cravings are a major challenge in reducing or quitting drinking. They're often fueled by physiological changes, including fluctuations in blood sugar levels. For example, imagine you've planned to have just one drink with friends but end up having more. The initial blood sugar surge from the first drink makes you feel great, but as it drops, you crave more to maintain that level.

Eating to balance blood sugar:

Your diet plays a crucial role in managing blood sugar levels. Here are some food groups to focus on:

1. Protein: Essential for satiety and maintaining fullness. Include protein in every meal and snack, choosing from lean meats, seafood, eggs, dairy, nuts, beans, and legumes.

2. Healthy Fats: Important for hormone production and nutrient absorption. Opt for monounsaturated or polyunsaturated fats found in avocados, olive oil, nuts, and seeds.

3. Complex Carbohydrates: Unlike simple carbs, complex carbs have fiber that moderates blood sugar impact. Choose fruits, vegetables, and whole grains like brown rice and farro.

Here’s one of our favorite high protein blood sugar balancing recipes from the BBH Fit App!

You can find TONS more high protein meal plans here too!

Reducing alcohol intake isn't just about willpower; it's also about understanding and managing the body's responses, like sugar cravings. By focusing on balanced nutrition, you can support your journey towards healthier habits. Remember, it's a process, and being kind to yourself along the way is key!

Happy January friends, dry or wet, sweet or sour :)

Navigating Holiday Stress!

Staying balanced and joyful over the holidays

The holiday season is upon us, and while it's a time of joy and celebration, it can also be a period of stress and anxiety for many. At BBH we believe in a holistic approach to feeling our best. That’s why we've put together this guide to help you navigate the holidays with ease and maintain your well-being.

1. Surround yourself with joyful company:

It might sound silly, but paying attention to how we feel when we are around certain people can have a huge impact on us. The company we keep can significantly influence our mood and stress levels What would it look & feel like if this year you prioritize spending time with people who uplift you? Whether it's a family member who always makes you laugh or a friend who listens, being around positive energy is vital for stress management!

2. All the good smells!

Never underestimate the power of good smells. Aromatherapy, using candles and essential oils, can significantly calm your nervous system. Treat yourself to a holiday candle, or run your diffuser (or even make some stovetop Christmas Potpourri!)

3. Music to our ears

Music has a profound effect on our emotions. During the holidays, curate a playlist of songs that bring you peace and happiness. This season, let music be a tool to de-stress and uplift your spirits!

4. Stay active: keep moving to keep calm

Staying sedentary is one of the worst things for stress and anxiety. Movement and exercise are a potent stress reliever. Even during the busy holiday season, finding those small pockets of time can be so impactful. If you’re in need of some workouts you can have on hand, right from your phone, we’ve gifted all 4 of our Holiday Hustle workouts for (free) access inside the BBH Fit App!

5. Mindful eating: nourish your body and mind

The holidays often revolve around food, which can lead to stress and guilt. Practice mindful eating by savoring each bite, choosing foods that make you feel good, and listening to your body’s hunger cues. Remember, it’s all about balance!

6. Digital detox: unplug to recharge:

Sometimes it just feels sooo good to unplug. In today’s connected world, it’s easy to get overwhelmed with constant notifications and social media. Allocate certain times of the day or specific days where you disconnect from digital devices. Use this time to connect with yourself or loved ones, read a book, or simply enjoy the moment!

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!