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SIMPLY AMAZING!  At 41, I accomplished something I never thought was possible!  I became so inspired by Coach Berry that I achieved not only getting my health back but went on to enter competitions and won!  Read my story and become inspired...click here >>

Crusin' with a NEW Trim Body in 5 Weeks Time!

I am Sharon, 64 and very proud of it!  I am on my way to a new, fine turned, trim and toned body like I use to have.  Read my full story on how to achieve amazing results in just 5 weeks...>Click here

I got ENERGY to spare!

I am Melynda, a mother of 2 and a RN.  At 35 I was begining to feel the pressure of keeping up with my active children and demanding job.  While fullfilled and happy, I was always tired and short of feel well.  Working out with Coach changed all that.  Now, I have energy to spare and I can't stop smiling.  I am really, really happy!  Come see the Coach!   You can change your life, get shapely and feel great.  No need to feel tired or 'get old'.  Age is just a number around here.  We are the picture of youth!

This Month In Diet
  • Processing the Why
    The more processed and the more additives a food has, the more unhealthy it becomes. Unfortunately, there are likely a lot of ultra processed foods that make it into your grocery cart each week. Here are six reasons to take those foods off your grocery list. Read >>
  • Staying Even Keel with Diabetes
    The best way to control blood sugar is to eat the right foods at regular times throughout the day. What snacks should you reach for? Give these a try. Read >>
  • Why Go Mediterranean?
    What makes the Mediterranean diet so popular? On top of the wonderful flavors, seven amazing health benefits make it irresistible. Read >>
  • Going Meatless, Getting Protein
    Whether you’re going meat-free for health reasons, preference, or environmental concerns, you want to make sure your body is still getting the protein, iron, and other nutrients you used to get from meat. Here's how to make it happen. Read >>
Health and Fitness News
Wow! Now I have a modelling career!

 

I NOW HAVE A MODELLING CAREER!

I am Tara Caden and you would think that after having four, yes, four lovely children that my body would not come back to it's former youthful form.  It is just unbelievable what Coach Berry and the Dare to Be Fit fitness experts can do for you.  Motivation is a huge part of keeping on track to your goal and these guys really can keep you focused.   It is not all work, but a whole lot of fun as the Studio feels like your personal hang out with all your friends.

My advise, is to stop wishing and start doing.  It is so possible to have your dream.  I am loving my life and fulling my dream.  Start yours today with the best Coaches on the West Coast!

Going Meatless, Getting Protein

Ready to skip the meat and still get the protein and nutrients your body needs? Here’s how.

Whether you’re going meat-free for health reasons, preference, or environmental concerns, you want to make sure your body is still getting the protein, iron, and other nutrients you used to get from meat.

Vegetarian and vegan diets are generally healthy, but without careful attention, it’s easy to become deficient in protein, iron, B-complex vitamins, and other nutrients mainly found in animal foods.

As a vital macronutrient, protein is needed for every cell in your body. It’s a nutrient that’s used to build bones, skin, blood, muscles, and cartilage. It’s even required to make body chemicals like hormones and enzymes.

While protein plays such an important role in your overall health, your body doesn’t store protein. Because of this, it must be a regular part of your everyday diet, but you may not need as much protein as you think. The recommended amount depends on your age and activity level, but the average is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound of body weight, which averages out to approximately 50 grams of protein per day.

So what plant-based foods are good sources of protein?

Beans and Legumes

Rich in protein, B vitamins, and fiber, beans and legumes are a great way to get the protein you need without eating meat. Lentils, chickpeas, kidney beans, peas, black beans, soy beans, peanuts, and pinto beans are just a few of the many varieties of beans you can enjoy. A cup of soybeans contain 68 grams of protein, pinto beans 41 grams, and chickpeas 39 grams. Add them to your soups, stews, tacos, and salads; eat them whole, fried, or mashed; pair them with rice or eat as a main dish; or make them into a burger patty.

Nuts

Nuts are another fantastic plant-based source of protein. In fact, an ounce of almonds contains nearly as much protein as one ounce of ribeye steak. Like beans, there are a variety of nuts to choose from. Pistachios, almonds, walnuts, cashews, pecans, and hazelnuts are a few of the healthiest. One cup of walnuts contains 12 grams of protein, pecans have 9 grams, and hazelnuts pack in 20 grams. Eat them plain, add them to trail mix, or include them on your salad. Nut-based milks or spreads are another way to get the protein nuts offer. Try almond, hazelnut, or cashew milk and spread nut butter on your sandwich or add it to your smoothie.

Whole Grains

A third way to get protein and B vitamins without eating meat is through whole grains. Wheat and oats may be your go-to grains, but if that’s all you’re eating, then you’re missing out on a number of other great whole grains. A serving of 45 grams of barley will give you 5.62 grams of protein, brown rice brings in 3.38 grams, rolled oats 5.92 grams, quinoa 6.35 grams, and wheat 6.93 grams. Whole-grain breads, cereals, pastas, and rice are great ways to get the protein your body needs for health and wellness.

Soy Products

Soy is a complete protein, meaning it contains all nine amino acids. Since it’s so high in protein, foods like tofu, edamame, tempeh, and soy milk are popular choices for vegetarians and vegans. Also high in iron and calcium, half a cup of firm tofu contains 10 grams of protein, half a cup of edamame contains more than 8 grams, and a half cup of tempeh has 15 grams. Want a quick jolt of protein? A single ounce of soy protein powder contains 23 grams of protein. Add some to your shakes and smoothies and your daily protein intake is taken care of!