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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
  • Eat Like a Caveman
    What did people eat 10 thousand years ago? They ate what they could hunt and gather. Is the Paleo diet a smart choice for you? What are its strengths and weaknesses? Read >>
  • White Food Myth
    When you think of white food, you probably think of bagels, bread, crackers, tortillas, cereal, cake, pasta, pancakes, pastries, and rice. Yet there are many other foods that are naturally white in color that aren’t empty carbs. Read >>
  • Snacking Right
    It’s only 10 in the morning, your stomach is growling, and you’re feeling sluggish. No matter if you’re in the mood for something sweet, savory, or a combination of the two, here are some great low-calorie ideas to satisfy your cravings. Read >>
  • Small Seed, Big Impact
    In the eighth century, King Charlemagne was so convinced of the goodness of flax seed he enforced laws that required the people of his land to eat it. Now, 1,300 years later, experts realize Charlemagne’s suspicions were spot on. 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!

Debunking the White Food Myth

It may not be all bad after all.

White food has recently earned a bad reputation. Much of this may be due to diet programs requiring you to limit the amount of white foods you eat. That’s because white foods are known as processed foods that have been stripped of their nutritional goodness. Often stuffed with “bad” carbohydrates, these white foods have been associated with health conditions such as obesity and type 2 diabetes. However, it’s not smart to make the generalization that all white foods are bad for you and avoid eating white foods altogether. Because some white foods out there actually offer some nutritional benefit.

When you think of white food, you probably think of bagels, bread, crackers, tortillas, cereal, cake, pasta, pancakes, pastries, and rice. Yet there are many other foods that are naturally white in color that aren’t empty carbs. Case in point: milk, cottage cheese, yogurt, eggs, fish, cauliflower, onions, certain fruits and beans, and potatoes.

Which white foods are OK and which ones should you limit? You’re about to find out.

The Bad Whites

If a food is white but didn’t start out white, it won’t contain much nutritional value and should be eaten sparingly. White flour, white sugar, and high fructose corn syrup have been refined from their natural state. They may look nicer than their brown alternatives, but they’re just empty calories.

Even white flour is guilty, as it’s been stripped of its outer layer. Unfortunately, this layer of the grain is what contains flour’s fiber and nutrients. Often, these white foods have been enriched with vitamins and minerals, but they still lack fiber. White flour-based foods may fill your belly for a short time, but since they lack fiber, you won’t feel full for very long.

You may think it would be pretty easy to avoid foods with refined white flour, but what about sugar and corn syrup? The average American eats and drinks an average of 22 teaspoons of sugar a day. When you fill up on sugar, you aren’t filling up on nutritious foods. Besides tooth decay, too much sugary food plays a role in obesity and diabetes.

White foods are also problematic, as your body absorbs the simple sugars found in refined white foods quickly. This raises your blood sugar, triggers insulin to be released, and causes you to feel hungry again. Hence why eating refined white foods makes it easy to overeat.

The Good Whites

Just because a food is white doesn’t make it bad for you. While many white foods should be limited, others are nutritional powerhouses you should include in your diet. Reduced-fat dairy foods are naturally white and rich in nutrients that are hard to get in other foods, including calcium, phosphorus, vitamin B12, riboflavin, vitamin A, and vitamin D. Dairy is also a great source of protein.

A second group of white foods are alliums (garlic, shallot, leek, and onion). Full of nutrients and even medicinal qualities, at least one of these white foods should be included in your diet each day.

In the meat department, white fish such as haddock, flounder, tilapia, and cod are a great source of lean protein. Grab some healthy fish once a week and watch your health skyrocket.

Want more healthy white foods? Go with fruits and veggies such as cauliflower, apples, pears, and mushrooms. Even though they are white, they are packed full of vitamins, minerals, and antioxidants. While potatoes are also okay to eat, they’re high in carbs and should be eaten in moderation by some. If you don’t have issues with carbs, potatoes are great sources of vitamin C, potassium, iron, and—when eaten with the skin on, fiber.

Lastly, white beans such as the cannelloni, Navy, Great Northern, and black-eyed pea are great sources of protein, fiber, and nutrients.