View Article  CHALLENGE UP!
San Juan Island Fitness presents
HEALTHY WEIGHT CHALLENGE Session #3

* MONDAY Weight Ins will begin on Feb 8th between 6am and 8pm. 
* The HWC Support Gathering will Meet between 5:30pm and 6:30pm On The HS Track beginning
THURSDAY February 11th!   
This Means, Come When You Can - Walk or Run - Leave When You Want
Rain or Shine, Light or Dark. See Ya There.

I will be tracking who shows up for reason to be known later.....
Check Out All Our Challenger Activities HERE
These activities will be updated today and will begin Feb 7th.through May 3rd

Click Here to be "added" or "deleted" from receiving these articles

View Article  CHALLENGER NOTES:
Have You Noticed the Longer Days Lately?
Great Day One!
View Article  PRINT THIS OUT
10 Secrets of the Effortlessly Thin for us all to Print and put somewhere we will look at daily. I suggest we read it until we are practicing without thought and effortlessly eating better and feeling great!
View Article  A Healthy Breakfast for Weight-Loss Success

Your breakfast choices lay the foundation for your entire day and your long-term health. But you don't have to stick with the traditional options. Read more of what Madeline Vann, MPH has to say here

View Article  IMPACTING INFLAMMATION
jointpain

Though food is often looked at solely in terms of its impact on weight gain, it’s also the safest, most effective, and cheapest medicine for preserving and restoring overall health. more here

View Article  7 MOST POTENT DISEASE-FIGHTING SPICES
Spices can add much more than flavor, color and variety to your favorite foods; many also have unique health-promoting properties. So if salt and pepper are the only spices in your kitchen, you're missing out on a host of interesting flavors and some potentially potent health benefits. more here
View Article  PART II: SNACKING HEALTHY ALTERNITIVES
What do you reach for when you have a hankering outside of mealtime? Are salty, fatty, or sweet snacks always on your mind? Beat the munchies with these healthy alternatives. more here
View Article  PART I: THE RIGHT SNACKS
Snacking itself is not bad — it can actually help with calorie counting as long as you make smart choices. Pick a tasty blend of protein, fat, and carbs for the best snacks more here

View Article  ANTI AGING OUR SKIN
Skin creams may help, but adding specific foods and tips might be a more practical way to maintain healthy skin appearance more here

View Article  PORTION CONTROL TRICKS
portionsize

10 Easy Tips for Smaller Servings

The good news is that with a little practice, portion control is easy to do and can help people be successful in reaching and then maintaining a proper weight. more here

View Article  A HEALTHY DIET HAS EXERCISE AS PART OF THE PLAN
At the bottom of the new USDA food pyramid is a space for exercise. Exercise is an important component of a well-balanced diet and good nutrition. more here


View Article  THE FAT CONTENT IN OUR DIETS
Do you nitpick over every last calorie and crumb, but let fat content go by the wayside? Fat grams are just as important to consider as calories, and you may be surprised at which foods have a shockingly high fat content. more here
View Article  THE LOWDOWN ON 15 POPULAR DIETS

Here are the pros and cons of 15 weight-loss methods.

Some prepare you for healthy weight loss, but others can be downright dangerous.

more here

View Article  12 MUST-KEEP DIET AND NUTRITION RESOLUTIONS!
12 Must-Keep Diet and Nutrition Resolutions more here

stop receiving these blog articles call or e-mail me.
View Article  SECRETS TO WEIGHT CONTROL AFTER THE DIET!
More often than not, dieting can have its ups and downs more here
View Article  GET OFF THE PLATEAU!
It happens to virtually everybody on a diet: You reach a point where you can't seem to lose any more weight. But don't throw in the towel: These 10 tips can help you reach your goal weight. more here
View Article  CRAVINGS CAN DERAIL YOUR DIET

It's not only your stomach that desires a certain food; it's also your head. Cravings have biological and psychological roots: Learning to control those urges can help your diet. more here

View Article  TAKE TIME FOR BREAKFEST
Whether you prefer eggs, yogurt, or oatmeal, getting a healthy breakfast under your belt sets the tone for a day of weight control and fewer calories overall. In fact, research shows that people who start their day with breakfast make healthier choices and have a lower body mass index in general. The breakfast effect is even stronger for women than men. more here
View Article  THE FOUR "AVOIDS" OF A HEALTHY DIET
avoid

There are a lot of dieting tips floating around, and a lot of people who want to lose weight believe them for different reasons. Even nutritionists are solidly divided on the differences in nutrients and when we eat them. more here

View Article  HELP! I OVEREAT!
Help! I can't control myself when I start eating! How can I limit my portions? answer here
View Article  THE MOST EFFECTIVE WAY TO LOSE WEIGHT IS....
Cutting out too many calories can keep you from losing weight. more here
View Article  BREAK THE SUGAR ADDICTION

There’s a good chance that you need to break a sugar addiction. From the time we’re children, processed sugar is constantly marketed to us. From Honey Comb to Hershey bars to a litany of carbonated beverages (the highest-grossing "food" sold in America), we spend our lives sucking saccharides in over-abundance. more here

View Article  BOOST YOUR FIBER!
Dietary fiber fills you up (without weighing you down), keeps blood sugar levels in check, and helps prevent chronic diseases, including cancer and cardiovascular disease. But even though fiber is widely available in fruits, vegetables, legumes, and whole unprocessed grains, most Americans get very little of the stuff — a paltry 14 grams a day, compared with the recommended 25 to 35 grams. The good news: Not only is boosting your fiber intake easy but it's tasty too! more here
View Article  Weight Loss vs Fat Loss
It is important that everyone out there understands that there is a big difference between losing weight and losing fat. Anyone can lose weight, all you have to do is eat birdseed and arugula with a side of grapes. You'll lose weight. However as About.com puts it, more here
View Article  TRUE, FALSE, MYTH
Discover the truth behind popular diet misconceptions and the best ways to lose weight.
View Article  AND FOR THOSE OF US WITH KNEE PAIN
Simple diet changes can help chase away knee pain. read it and believe it!
View Article  High Seas TUNA
We now sell the "best canned tuna on the market" High Seas Gourmet Albacore Tuna. This Tuna contains the highest 2200 mg of OMEGA 3 per serving in a 3.5 serving size can and It’s different fish. Young surface troll caught albacore have an oilier diet than older tuna hence more Omega 3 oil. Lowest in Mercury content due to age class. Also high in protein and no carbs. Our dolphin safe product is a natural solid hand packed can. No water or oil added, it makes it’s own juice. $4.00


View Article  Upping Intake of Omega-3s
o3

Q: What are the best foods to eat to get more omega-3s in my diet, and how much should I eat per week? answer here

View Article  FAT BURNING VS. CARDIO TRAINING
Q. On most cardio machines there is a heart rate chart, what is the difference between the "fat burning zone" and Cardio training" ?  answer here
View Article  The Truth About Metabolism
boost

There's only one way you can boost your metabolism legitimately. Find out what works and what doesn't.

read more By Madeline Vann, MPH

Knowing your BMR is a Valuable Tool and Important Step In the Design of Your Healthy Weight. Call Me Today to Discuss How to Apply Your Personal Basal Metabolic Rate into Your Program to Achieve and Maintain Your Goal.
What Have You Got To Lose?



View Article  How Much, How Fast?
Q: I love that I have the information I need to lose 2 pounds a week; however, I would like to lose more than that. How can I lose 4 to 5 pounds a week? I have a total of 96 more pounds to lose. answer here