Link to Owner Dr. Robert B. Pamplin Jr.



This article brought to you courtesy of Barb Raines, owner of Club Fit, Canby Herald Insider Fitness Expert.

Barb and Ron Raines

So, you've stuck with your resolution to excercise - good for you! Now let's talk about the other part of your fitness goals, your diet.

Fad diets promise fast results, but the problem is, they are just about impossible to stick with, are boring and don't really teach you how to eat right.

So what is right way to eat?

Begin with calories in versus calories out - You must burn more

calories than you eat. You must cut calories, increase activity and for best results, DO BOTH!

Next, balance your protein, carbs and fats. My recommendation? - Go in thirds! 1/3 of your daily intake should be lean protein like chicken, fish or eggs. 1/3 should be complex

carbohydrates that have a low glycemic index and are full of fiber

such as any green or dark orange, yellow or red veggies, apples,

pears, melon, berries and high fiber grains such as brown rice,

nuts & seeds. Stay away from high starch white potatoes, white rice, bread and high sugar fruits such as grapes & bananas.

1/3 should be healthy fats that include olive oil, coconut oil, fish oil & nut oils.

Have you noticed there isn't any dairy or sugar here? Once humans are past infancy, milk products are very hard to digest. Dairy products contribute to weight gain and poor

digestion and a lot of people are allergic or intolerant as well. Sugar is addictive, just say no.

Change your calorie intake and your exercise outgo and you

will notice more energy, weight loss, reduced inflammation and

bloating, better digestion, better sleep - a younger you!

Club Fit

365 S. Redwood Street

Canby, OR 97013


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