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.

Ron and Barb Raines

Data shows the pandemic has caused weight gain!

Have you stuck with your resolution to exercise? - good!

Now let's talk about the next step to reach your health goals, your diet.

Fad diets don't work, Why? The problem is, they are impossible to stick with, are boring and don't teach you how to eat right for a permanent change.

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,


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, melons, berries and high fiber grains such as brown rice, nuts & seeds. Stay away from high starch 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 output and you will notice more energy, weight loss, reduced inflammation, bloating, better digestion, better sleep - a younger you!

Club Fit

365 S. Redwood Court

Canby, OR 97013


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