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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
  • How Much Should You Eat?
    Ever wonder if you’re eating too much? Or how could you eat less and still feel satisfied? Read >>
  • Nutrition Tips for New Moms
    While breastfeeding, you’re still eating for two, so how many extra calories should you eat to support your baby while providing the extra energy you need to care for a newborn? Are there foods or drinks that pass through breast milk that may affect your baby? Read >>
  • Snacking Without the Gain
    The key to a healthy, filling snack is a combination of foods high in protein, fiber, and healthy fats. Wondering how to get that combo? You’ve come to the right place for answers! Read >>
  • Raw, Fresh, or Frozen
    Keep reading to process the information you need to find out why an unprocessed food diet may be your answer to weight loss. 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!

Nutrition Tips for Breastfeeding Moms

What to eat, what not to eat, and how much to eat.

You’ve made the decision to breastfeed. Congratulations! You’re giving your baby the best nutrition available. If you’re a first time mom, you may have many questions regarding breastfeeding. Besides “how to” and “how often,” you may also wonder what types of foods and drinks are best for you and your baby.

While breastfeeding, you’re still eating for two, so how many extra calories should you eat to support your baby while providing the extra energy you need to care for a newborn? Are there foods or drinks that pass through breast milk that may affect your baby?

Here are some basic tips for breastfeeding nutrition.

Best-Odds Diet

Just like pregnancy, breastfeeding may make you hungrier than usual. This is normal. After all, you aren’t just feeding yourself. You’re feeding a growing child as well. Breastfeeding moms should expect to eat an average of 400 to 500 extra calories a day.

It’s important to remember you don’t have to eat a special diet while breastfeeding. To keep up your milk supply, you just need to eat a healthy, well-balanced diet that includes a variety of well-washed fruits and vegetables, whole grains, lean protein, cold water fish (salmon, lake trout, tilapia), and dairy. Aim to eat three meals a day with small healthy snacks between meals.

There are three reasons for breastfeeding: the milk is always at the right temperature; it comes in attractive containers; and the cat can’t get it. - Irena Chalmers

Besides eating enough healthy food, breastfeeding moms need to stay hydrated. Drink at least eight glasses of water or other beverages daily. To make this easier, keep a water bottle near the chair you breastfeed in.

Don’t worry if your healthy diet falters every once in a while. Breast milk makes up for your nutritional deficiencies by drawing on your reserves. Your doctor may also recommend you continue to take a daily prenatal vitamin or multivitamin that contains calcium, vitamin D, and DHA to ensure you and baby get the vitamins and minerals you both need.

Breastfeeding helps you lose your baby weight. For some new moms, this happens quickly, while it takes longer for others. With that in mind, don’t diet to lose weight until your baby is several months old. A low-calorie diet will negatively affect your milk supply and deplete your energy in the process.

Foods to Avoid While Breastfeeding

While most foods and drinks are safe while nursing, there are some that can negatively affect your baby. Certain types of fish contain harmful contaminants. These include shark, king mackerel, swordfish, solid white tuna, albacore tuna, and tilefish, all which are high in mercury.

And while studies may indicate that drinking here and there is fine, it’s safest to completely avoid alcohol while breastfeeding, since it passes into breast milk and affects your letdown reflex. It takes two to three hours for the alcohol from one beer or glass of wine to be eliminated from your system, so if timed right, an occasional alcoholic drink may be safe, but baby isn’t always operating on your schedule.

Besides alcohol, caffeine should also be avoided or greatly limited. Caffeine may cause your baby to become agitated or sleepless. Limit your caffeine intake to less than 300 milligrams a day and your new one will be more likely to sleep like a baby.

Some moms may tell you to avoid spicy foods. This depends on your baby. Some babies love a variety of flavors in their milk. Other babies seem uncomfortable, gassy, or fussy after exposure to certain foods. The most common culprits include dairy, broccoli, Brussel sprouts, cabbage, onion, citrus, chocolate, chili pepper, or garlic. If you notice a connection between the food you eat and your baby’s mood, then cut that food out of your diet.

Rarely, your baby may show signs of an allergic reaction to a food you’ve eaten, including rash, hives, wheezing, congestion, or abnormal stools (loose, green, mucousy, or bloody). If you suspect an allergy, see your child’s pediatrician. Babies are most often intolerant of the proteins found in dairy, eggs, nuts, wheat, fish, and soy. Try eliminating them from your diet for a week or two and see if your baby’s condition improves. Keeping a food and drink diary may help. And if push comes to shove, you may have to drop breastfeeding and go with a bottle. If this occurs, know that you’re not a failure.

Your move to the bottle is a sign that—even though you may prefer to breastfeed—you’re keeping your baby’s health in the forefront of your mind.