Link to Owner Dr. Robert B. Pamplin Jr.



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

Barb and Ron Raines

During the last 6 weeks as we've all been in lock down we've gotten back to home cooking! This is the best way to eat healthy and improve nutrition! How have you done? Have you lost weight? Do you feel better? Let's talk about how to fine tune this and keep the trend going for the long haul:

Begin with calories in versus calories out - use more calories than you eat. You can cut calories, increase activity or for best results, 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!

Connect with Barb at 503-266-6166, online at www.clubfithealth. com, Instagram or Facebook at Clubfitcanby or core-fit-at-clubfit.

Club Fit

265 S. Redwood Street

Canby, OR 97013


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