Want Flat Abs? This FREE Report Gives You What Really Works

Enter your first name and email address below for instant access!

Name:
Email:

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
  • Be Smart about Your Sauce
    A salad full of colorful vegetables, a low-fat baked potato, and a lean chicken breast for dinner. Sounds like a healthy meal, doesn't it? Well, it was—until you added the creamy salad dressing, sour cream on the baked potato, and barbecue sauce on the chicken. Read >>
  • Heart These Foods
    It's not easy changing the eating habits you've lived with for years. But when your doctor tells you your heart and possibly your life is in danger if you don't make changes, it's a sure wake-up call. Along with exercise, your diet plays a large role in the health of your heart, either working to protect it or hurt it. Read >>
  • Frozen Dinner Rules
    Whether you're pressed for time, don't know how to cook, or just need a night off, frozen dinners can be ready in a matter of minutes with the touch of a button. But can they be part of a healthy diet? Read >>
  • Eating like a Caveman
    By focusing on whole foods and eliminating all processed, packaged foods, the Paleo diet claims to be a way of life rather than a new fad diet plan. Health, wellness, and weight loss are promised while disease, pain, and inflammation are healed naturally. But does the Paleo diet live up to its hype? 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!

Be Smart about Your Sauce

Don't let condiments, dressings, and sauces ruin your diet.

A salad full of colorful vegetables, a low-fat baked potato, and a lean chicken breast for dinner. Sounds like a healthy meal, doesn't it? Well, it was—until you added the creamy salad dressing, sour cream on the baked potato, and barbecue sauce on the chicken. While condiments, dressings, and sauces add flavor to food, they're often loaded with sugar, fat, sodium, and calories. If you're not careful, just a few small spoonfuls can easily ruin your best dieting efforts.

Here's the good and the bad when it comes to condiments.

Beware These

We'll start with the bad news. There's a good chance your favorite condiment makes the list of the top four most unhealthy condiments.

Ketchup is made from tomatoes, so it can't be bad for you, right? Wrong. Most brands are chock full of sodium and sugar, likely in the form of high fructose corn syrup and corn syrup. For someone trying to limit calories, ketchup is an easy trap. On your fries (which you shouldn't be eating anyway), on your hamburger, or on your hot dog, ketchup is many people's go-to condiment of choice. One tablespoon contains 20 calories. While this doesn't seem like much, who eats just one tablespoon? Stay smart and go easy on the ketchup.

A second popular condiment to put on your no-no list is mayonnaise. Made primarily of soybean oil, mayonnaise is high in fat and calories and contains little to no nutritional value. One tablespoon of mayo will run you 90 calories and 10 grams of fat. You'd do better to buy reduced-fat mayonnaise or the type made with olive oil, but don't make the mistake of eating more just because it's lower in fat. Better yet, substitute low-fat Greek yogurt for mayonnaise in spreads and dips.

Ranch on your salad, ranch on your pizza, or ranch on your raw vegetables. It may be creamy and yummy, but it's dangerous. With soybean oil, cream, and sugar as main ingredients, it's hard to go right with ranch. As with other cream-based dips and dressings, ranch is one to avoid or use sparingly. Two tablespoons contain 130 calories and 14 grams of fat. Create your own healthy alternative for salad dressing by mixing olive oil, vinegar, and spices and instead of ranch, dip your vegetables in hummus.

You may be craving barbecue, but beware of the sauce. Chances are high fructose corn syrup is the number one ingredient. With 70 calories, 16 grams of sugar, and 290 mg of sodium, BBQ sauce should be a fourth condiment to limit or avoid.

On the Safe Side

The good news is there are healthy, diet-friendly options for adding flavor to your food.

While its buddy ketchup is high in sugar, mustard is actually good for you! It contains no sugar and is made from vinegar, water, and spices, so eat as much as you want.

You may think salsa is only good for chips and tacos, but it can be used to add spice and flavor to a long list of foods. Made from vegetables, you can't go wrong at only five calories per tablespoon. Add salsa to chicken, vegetables, baked potatoes, eggs, or burgers. Just don't use salsa as an excuse to overdo it on the chips!

Looking for extra spice and big flavor? Look no further than hot sauce. Most are sugar-free but some can be quite high in sodium, so it's a good thing all you need is a tiny amount.

A fourth food topping many people forget is pesto. Don't know what it's made of? Olive oil, basil, garlic, and pine nuts—all healthy ingredients. Most often used in pasta, pesto is also great on chicken, steak, wraps, or sandwiches.

Now that you know what to go for, go get it, and leave the fattening stuff at the store!