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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!

Snacking Without the Gain

Don’t let snacking sabotage your diet!

Go in any snack aisle and you’ll find fatty, calorie-rich foods that taste great but do no good for your good health. Finding a low-fat, healthy snack can be difficult.

It’s even harder to find a snack that not only curbs your hunger, but keeps your carb cravings in check and keeps you feeling full until your next meal.

When lunch is still two hours away, what can you eat that will fill you up without adding too many calories? Don’t let your good dieting intentions fall by the wayside every time you feel those hunger pangs. Manage your hunger and prevent binging by keeping healthy snack options readily available.

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!

Filling Up on Fiber

Add vitamins, minerals, and fiber to your diet by snacking on fruits and vegetables. Women under 50 should eat 25 grams of fiber a day and men under 50 should aim for 38 grams. Women over 50 should get 21 grams of fiber and men over 50 should get 30 grams. Fiber-filled snacks are a great way to get your recommended daily amount of fiber.

As an added benefit, the sweetness of fruit may help satisfy your sweet tooth. Keep in mind that dried fruit is higher in calories than fresh fruit. A cup of grapes contain 100 calories while a quarter cup of raisins contain the same amount of calories. Vegetables have even fewer calories than fruit, but are generally not as filling.

Unrefined whole grains are another great source of fiber. Whole grains are also high in complex carbohydrates, which specialize in giving you energy. Look for whole-grain options of crackers, bread, cereals, brown rice, and pastas. If you’re watching your carb count, be careful to limit your snack to one serving of whole grains so you don’t overdo it.

Protein Snack Options

While foods high in protein may contain more calories than fruits and vegetables, they’re still a vital part of a healthy, balanced diet. If you want to eat a snack that’ll satisfy your hunger and keep you feeling fuller for longer, nothing does it like protein. Great sources include milk, cheese, yogurt, cottage cheese, eggs, fish, meat, and poultry. But be careful! Filling as protein is, do your best to go with low-fat and lean options or your snack will only add to your waistline.

Healthy Fats

By now you know there is such a thing as healthy fat. Which ones are they? Plant-based fats. Containing healthy fats, vitamins, minerals, protein, and fiber, nuts and nut butters are a great snacking option when eaten in moderation. All you need is just one ounce to curb those hunger pangs. Other sources of healthy fats include seeds, avocados, and coconuts.

A Combination

Now that you know the ingredients for a healthy, filling snack (fiber, protein, and healthy fat), it’s time to make some snack recipes. Get creative. Eat the foods you like, and be sure to include a variety of healthy foods for a balanced diet.
The following are a few examples of delicious, simple, filling snack combinations:

  • raw carrots with a low-calorie hummus dip
  • apple slices (with the skins) dipped in peanut butter
  • banana slices in low-fat yogurt
  • berries with cottage cheese
  • low-fat chips with a black bean dip
  • raw broccoli with cheese slices
  • a handful of pistachios with pear slices
  • almond butter spread on a rice cake
  • cheese and crackers
  • celery sticks with low-fat dressing
  • sunflower seeds with some grapes
  • a hard-boiled egg with orange slices
  • deli meat with a slice of cheese
  • chocolate milk with peanuts
  • guacamole dip on low-fat crackers

Hungry yet? You know what to eat!