Upcoming Events

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Its that time of year again — time for our 3rd Annual Fat Loss Challenge.  Its going to be an awesome challenge this year.
WHAT IT IS:  Its a 60-day nutrition challenge.  Our goal is to learn how to eat cleaner and healthier, how to make optimal decisions, and hopefully get motivated and leaner along the way!  Getting in some extra workouts is always a good idea too.
HOW IT WORKS:  We do your BioSig body fat testing at the beginning of the challenge, and then again after 60 days.  The person with the highest percentage of original body fat lost will win.   There are prizes for 1st through 3rd place.
WHEN DOES IT START:  We kick off the challenge with a nutrition seminar at 10am on Saturday, January 31st.  The seminar should last about 30-45 minutes.  This is when I explain our nutrition guidelines for the challenge.
WHEN TO GET TESTED:  Sign up sheets will be at the gym starting Jan. 15th.  We will be doing testing at 12:30pm on Friday the 30th (after the noon class), as well as right after the seminar on the 31st.  Sign ups will be first come, first served.  You can also email Jacque via the Contact tab to get on the list.
PRICE:  The price for the challenge is $55 (tax included), which covers the cost of the two BioSig tests.  Please pay at the time of your initial testing.
Don’t wait, sign up today!

Satisfy Your Carb Craving with Sweet Potato “Fries”

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If you’re trying to lose body fat, staying away from carbs is a great thing.  And depending on how you store your body fat, and how sensitive you are to carbs, you might be able to get away with eating some healthy ones in limited quantities.  Depending on what phase of training I am in, and what my goals are, I might have one or two days a week where I will eat some healthy carbs.  My favorite?  Sweet potatoes!  The have fiber, vitamin A and lots of other minerals and nutrients. Continue reading

Lose Fat by Eating Fat

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I know it may seem counterintuitive, but you must eat healthy fats if you want to lose body fat.  By now, you’ve heard me say a million times that every meal and snack should contain healthy fat to keep you full and help regulate your blood sugar.  Yet I still see lots of food log entries with people eating chicken and steamed veggies, or salads with no healthy fat source.  These same people struggle with cravings and are starving in between meals.  So, here is my guide to healthy fats. Continue reading

Grocery Store Success

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Many people get overwhelmed when trying to shop for healthy food.  So here are my tips for navigating the grocery store to stock up on the good stuff.

Tip 1: Fill your cart like you fill your plate.  This means your cart should have tons of veggies, some meat, seafood and eggs, and healthy fat options.

Tip 2:  Be flexible.  If you are making a specific recipe, then it makes sense to have a list and stick to it.  But sometimes the store might not have organic options for your favorite veggies, or they might be out of your favorite cut of meat (this happens to me all the time!).  So, be flexible and try new things.

Tip 3: Stick to the basics.  Stock up on the whole foods you find around the periphery of the store.  This will be your fresh produce, meat, seafood and eggs.  Ask the butcher if there are bulk discounts on meat.  At Whole Foods, you get a discount if you buy more than 3 pounds — so have them wrap your meat in two packages and freeze one of them.  There are certain basics I always buy every time I hit Whole Foods: spring mix, avocados, guacamole, broccoli, cauliflower, brussel sprouts, sweet potatoes, sprouts, a piece or two of fish, lots of ground beef, bison and turkey, a couple of steaks, coconut milk and eggs.  Then I pop through the aisles for the pantry staples I might need, such as spices, pouches of tuna (I like Wild Planet), Larabars, coffee and bottled water.

Tip 4:  Ignore the candy aisle and the bakery or frozen dessert section.  If you don’t walk by them in the first place, you won’t be tempted to buy anything you will regret later.

Tip 5:  Always plan to come back to the store once mid-week for more fresh produce and meat.  I hate to waste food, so I typically buy what I need to get through the first 3-4 days of the week, then I run back to the store Thursday or Friday to grab whatever I am out of.  That way, my food is always fresh and I don’t waste food by purchasing more than I can eat.

I hope this helps you as you head out to stock up on healthy food.  The more you cook at home, the healthier your meals will be.  So, don’t be intimidated by shopping for healthy foods.  Your body will thank you!