Category Archives: Diet

The Best Fitness Advice I’ve Ever Received

Diet, Fitness, Meal Prep, Nutrition, Training

There’s a wealth of free fitness “advice” floating around out there.  Now distinguishing the good from the bad is a little bit trickier because there is no one size fits all approach to fitness.  All of our bodies are different with varying goals and plans in place. Unfortunately in the fitness world, a lot of ugly myths continually make their way into the minds of gym goers. As professionals, we see these myths play out on a daily basis. These include but certainly are not limited to myths like:

 

  • Exercise only works if it’s painful
  • Lifting weights will make you bulky
  • There’s only one way to (insert exercise here)
  • If you only had more (time, equipment, personal training sessions, etc) then you’d be more (fit, beautiful, healthy, etc)
  • It worked for me, so it’ll work for you too

 

There’s nothing worse than unsolicited advice except perhaps terrible advice. So when I was thinking about the best advice that I’ve ever received I couldn’t quite narrow it down to just one.  What works for me may or may not work for you because each and every person’s fitness journey is different.  Learning how to appreciate my own body and my own mind was perhaps my first lesson and the foundation on which I built my health and fitness journey. Some other helpful advice I’ve received include but are certainly not limited to things like:

 

  • Listen: Listen to your body. Listen to your coach. Read books and articles. Listen to podcasts. Keep your ears open and your mind discerning.

 

  • Train with a plan: Imagine trying to drive in an unfamiliar place without GPS? Yep, working out without a plan is pretty much exactly like that. You may eventually (if you’re lucky!!) get to where you want to be but with a lot of added time and frustrations.

 

  • Be patient: This one is so important! Expecting six pack abs after one core workout just isn’t realistic! Progress takes time. Don’t get discouraged when things are moving slower than you’d like. Remember to track your progress so you can see the whole picture.

 

  • Rest and recovery is just as important as training: I know it’s tempting to go into overdrive to accomplish your goals. But sleep and recovery is equally as (if not more!) important than the time you spend in the gym.

 

  • Find something you enjoy Don’t like boxing classes? Don’t take boxing classes! Hate mindlessly running on the treadmill? Don’t run on the treadmill! Take every single in Pittsburgh if that’s what it takes but find something that you actually enjoy doing and it’ll make your fitness journey that much easier!

 

  • Be consistent: “We are what we repeatedly do. Excellence, then, is not an act, but a habit! – Aristotle

 

What’s the best fitness advice you’ve ever received? Let us know in the comments!

Featuring: Nutrition Speaker, Andrew Wade

Diet, Nutrition

Save the Date!

Who: Registered Dietician, Andrew Wade

What: Nutrition Seminar

When: Thursday August 24th 6-7pm

Where: Union Fitness

 

Keep reading for some background!

 

Andrew first dreamed of starting his own nutrition and wellness company at 15 years old. At this time, he was a passionate year-round high school cross-country and track athlete from York, PA. Being an athlete was a catalyst for his weight loss as a freshman and equally responsible for his sparked interest in nutrition. By his junior year, he knew he wanted to study nutrition and was known by his friends as a “nutrition expert.”

 

He chose The University of Pittsburgh to further his education for many reasons, in part because of their highly regarded Nutrition Program. His freshman year he took pre- med courses and at the end of his sophomore year he was one of twenty five students accepted into the Clinical Dietetics and Nutrition Program, taking his first step to becoming a Registered Dietitian.

 

The coursework within the program included very specialized nutrition courses such as Medical Nutrition Therapy, Nutrition Assessment, and Micro and Macro-nutrient Metabolism that continued to fuel his interest in the world of nutrition. Throughout his studies, however, he was keenly aware of his specialized interest in Human Performance.

 

During his sophomore year of college, he became interested in supplements while working for GNC as well as weight lifting which was around the time that an injury took him off the track and restricted him to the gym for 8 months. He continued working at GNC part time for 4 years and was kept up to date with the latest products, but was often concerned with the claims made by the supplement industry that were based on little to no clinical evidence. This motivated him to become an expert in as many supplements as possible to better help clients navigate the very confusing supplement world.

 

When senior year arrived, it was time for Dietetics students to select a post-graduate option. For those wishing to become a Registered Dietitian, there are two main options: a Coordinated Masters or a Dietetic Internship. Both require 1200 hours of supervised practice and 600 hours of coursework to sit for the RD exam. Keeping in mind his interest in Human Performance and his desire to specialize, he chose the Dietetic Internship. From August 2012 through May of 2013, Andrew worked within Adagio Health as a Dietetic Intern. It was a non-traditional Dietetic Internship that provided him with a very condensed educational format as well as exposure to business management. He completed his Dietetic Internship and knew the next steps were to take the RD exam and get a Master’s Degree.

 

He passed his RD exam in the summer 2013 and became licensed to practice in the state of Pennsylvania. He started Case Specific Nutrition part time in August of 2013 while working in the Food Industry. In January of 2014, he began working full time as a Case Specific employee, and began devoting all of his time to his dream.

 

In December of 2015, he completed his Master’s of Health and Rehabilitation Science with a concentration in Wellness and Human Performance at The University of Pittsburgh. This Master’s Program combined nutrition and exercise physiology which helped him serve as a better resource for athletes, those interested in weight loss, as well as the role of diet and exercise in chronic disease management. The additional coursework in his program contributed to his focus in eating behavior, particularly in those struggling with eating disorders and disordered eating.

 

In addition to creating and running CSN, he is part owner of the Pittsburgh Fitness Council, sits as the Diversity chair on the Pennsylvania Academy of Nutrition and Dietetics Board, writes for the Post-Gazette’s community voices nutrition blog, speaks frequently throughout the Pittsburgh area, and remains active in multiple professional groups.

 

We’re so excited to have you at this event to learn more!

Hope to see you Thursday August 24th!

Facts and Myths About Protein and Protein Shakes

Clean Eating, Diet, Meal Prep, Nutrition

 

Myth– Protein shakes will make you lose weight. Proteins are broken down in the body through glycolysis the same way that carbohydrates are, so if you consume too many calories whether it’s from protein, carbohydrates, or fat, you will gain weight.

 

Myth– Protein shakes will make you “bulky” or “fat.” If you add whole milk and peanut butter, you might! If you’re trying to keep it lighter but jazz up your shake with something other than water you can add skim or almond milk, plain yogurt, fruit, or PB2 peanut butter powder.

 

Myth– You will get “too muscular” from drinking protein shakes. Consuming protein doesn’t produce more protein, which means you won’t directly gain muscle from drinking a protein shake. It takes a lot of physical effort to gain muscle over a long period of time.

 

Myth– You need to consume a protein shake within the 20 minute post workout “anabolic window” to gain benefits. The body doesn’t work in this overly simplified way. Get your protein in post workout but don’t stress if it’s an 60 or 90 minutes after you’re done.

 

Myth– Protein is bad for your kidneys and you can only absorb 20-30 grams of protein per meal while the rest is excreted in urine. Again, an overly simplified view of how the body works. Consuming more protein is not “wasted”, it just takes longer to digest.

 

Myth– “If I’m not exercising, I don’t need to consume protein.” Whether or not you’re active, protein is an essential macronutrient. Athletes and non-athletes still need adequate protein intake. Athletes may require slightly higher amounts to support muscle repair and fill their caloric needs but the amount doesn’t necessarily need to be drastically higher than that of the average person. For any given individual, of the three macronutrients (protein, carbs, & fats), the amount of protein per day should remain consistent while the carb and fat amount can vary based on activity level.

 

Fact– Protein deficiencies are very common and an increased protein intake has powerful effects on increasing the rate of injury repair and reduce illness.

Fact– Protein shakes are supplements (as in they should supplement the diet) not replace whole, minimally processed food sources like vegetables, lentils, beans, and meat.

 

Fact– There are different kinds of protein powders that have different effects and purposes. Whey is fast absorbing so it is suggested to consume post or intra-workout. Casein is slow absorbing and suggested to consume midday or closer to bed-time. Neither is better or worse than the other.

 

Fact– Protein shakes are not for everyone. Whey and casein are derived from milk proteins, so if you’re lactose intolerant or have a sensitivity to dairy products (or tend to feel bloated or gassy), try a different brand or other protein powders such as pea, beef, hemp, soy, rice, or egg.

 

Fact– All protein is made by plants. Only plants can take nitrogen from the air, break the nitrogen molecules apart, and incorporate the nitrogen into amino acids to make proteins. Because plants are producers of protein from which all other proteins are derived, they have a much more beneficial effect on the body. Animals are consumers of plants or other animals, so their proteins are recycled in the food chain.

 

Fact– There’s nothing magical about consuming protein powder, it’s just a convenient protein source.

 

Check out Registered Dietician Andrew Wade’s Recipes (macros and calories included!!) to make protein smoothies, protein pancakes, protein oatmeal, protein yogurt, protein cupcakes, protein bars, AND protein waffles!

http://casespecificnutrition.com/wp/wp-content/uploads/2015/03/Daily-Whey-Recipes.pdf

 

Andrew will be speaking at our Free Nutrition Seminar on August 24th from 6-7pm at Union Fitness!

Are Your Eating Habits Affecting Your Training?

Alcohol, Clean Eating, Diet, Meal Prep, Nutrition

 

There are not too many times that an answer to a fitness related question is simple or straightforward. Most of the time there are multiple solutions to a problem, a million different ways to look at or treat the same thing and even sometimes the exact same exercise/movement is called something different depending on whom you ask. So when we start to look at something quite complex, like eating habits, nutrition and if it affects your training, you can expect a complicated answer, right?

I’m going to make this VERY simple. YES. Yes, your eating habits are absolutely affecting your training!

 

Ok great, but how? Now isn’t that the million-dollar question! In fact, there’s a multi-billion dollar industry out there trying to answer that question. “Try this protein shake”, they say, “it’ll make your muscles HUGE without even lifting a weight!” They want to sell your pre-workout powders, post-workout powders, during workout powders and ten weeks before working out powders (ok, I’m exaggerating a little bit here but you get the idea). There are so many different philosophies on eating & training: intermittent fasting, eating before bedtime, carb cycling, large meals vs. small frequent meals, gluten free diets, dairy free diets, vegan diets, the list goes on & on. One-day fats are the enemy then the very next day a professional tells you that no, actually carbs are the enemy and to avoid them at all costs. There are scores of literature about every single nutrition & training theory out there. So how DO you navigate how your eating habits are affecting your training?

 

Go old school and keep a journal. Begin to track your food and your workouts. Write down how you felt before/during/after your training and throughout the day. Then begin to piece together the puzzle. If you need help figuring it all out, get a professional to take a second look to find out what works best for you, your training and your lifestyle.

 

Try not to get too caught up in the all gimmicks. Eat when you’re hungry. Make smart choices. Drink tons of water. Be consistent. But most importantly, do what works for you— and just YOU. It’s great that Sally across the street lost 20lbs in one month by drinking blue algae shakes that she harvested in her aquarium. Will that work for you? Maybe, maybe not. Ultimately the best guide to figuring out how your eating affects your training is YOU.

Good Fat vs. Bad Fat

Clean Eating, Diet, Meal Prep, Nutrition

 

High fat diets have become much more popular in recent years but it is important to note that this kind of diet may not be the best fit for everyone. Eliminating or significantly reducing entire food groups can be detrimental to your health and limit access to essential vitamins and minerals.

 

That said, fats in moderation are incredibly important to our health and have many benefits, including:

1. Provide energy- the most energy dense macronutrient
2. Help manufacture and balance hormones
3. Form cell membranes
4. Form our brain and nervous system
5. Help transport fat soluble vitamins A, D, E, K
6. Provide essential fatty acids that the body can’t make (omega 3 & omega 6)

 

Dietary fats do not inherently make us fat. Excess calorie intake is the culprit of unwanted fat gain.

 

The caloric density of fat is high. More than 2x as high as that of a carbohydrate! One gram of fat contains 9 calories whereas one gram of a carbohydrate contains 4 calories allowing you to consume much more volume with much fewer calories.

 

Not all fat types are the same. Take a tablespoon of olive oil and half of an avocado for example. Both have about 125 calories, BUT half an avocado weighs about 75 grams, contains 5 grams of fiber and 12 grams of fat. A tablespoon of olive oil weighs about 14 grams, contains 0 grams of fiber and 14 grams of fat. It’s a no-brainer that with the fiber and volume of the avocado, this is a more satiating choice.

 

Balance of fats. Saturated, monounsaturated and polyunsaturated fats should be consumed in balance with the exception of trans fats which should be eliminated from the diet completely and are found in many processed foods.

 

Foods can contain all three types of fat. For example, eggs (thought to be rich in saturated fat) are 43% monounsaturated, 39% saturated, and 13% polyunsaturated. Some foods are considered one or another because they contain mostly one of the fat types.

 

Foods rich in the following fats:

1. Saturated Fat
• Beef, pork, lamb, chicken (with skin), butter, cheese, milk, tropical oils (coconut oil, palm oil)

2. Unsaturated Fat
• (Mono)unsaturated Fat & (Poly)unsaturated Fat
• Fish (tuna, trout, salmon, sardines), plant based oils (canola, olive, peanut, safflower, sesame), seeds (flaxseed, sunflower, sesame), nuts (peanuts, pe-cans, almonds, walnuts), avocado, olives
• Omega 6 Fatty Acids- (consume less) corn oil, safflower oil, meat
• Omega 3 Fatty Acids- (consume more) flax, walnuts, hemp, fish

3. Trans Fat
• Partially hydrogenated oils, margarine, fried foods, some baked goods

Make the Most of Your Lunch Workout

Diet, Fitness, Meal Prep, Nutrition, Training

 

If you’re lucky enough to be working on the North Side (or even better, right here at Nova Place), we probably see you primarily during our lunch time rush from 11am-1pm. We love our lunch crowd, doing everything from squeezing a few miles in on the treadmill to Olympic lifting to HIIT workouts. It can be a real challenge working out on the lunch hour: you have just about 60 minutes to travel to the gym, change, work out, shower, and get back to work. That’s not a ton of time! You’ll need to plan ahead a little bit to get the most effective workout you can. Here are a few tips to put you on the right track:

 

1. Meal prep!
You might think it’s odd that we’re starting off this list of tips with (more) meal prepping advice, but in this instance, it’s really vital! If you don’t have a lunch prepared for you to eat when you get back from your workout, it’s likely you’ll skip the gym to wait in line at the food truck instead. Spend an hour on Sunday getting your delicious meals together and you’ll have one less excuse when it gets to be noon on Wednesday. Plus, you’ll have the perfect post-workout fuel waiting for you when you get back to the office.

 

2. Have a workout gameplan
The worst thing you could do when trying to get an efficient workout done in less than an hour is to show up to the gym with no plan. It’s really easy to spend 30 minutes stretching and “warming up” when you have no idea what you plan on doing next. There are tons of tools and cardio/strength training programs available online, but here at Union Fitness you also have access to great coaches. Strength Lab+ members get customized programs built just for them and their schedule. We’ll set you up with workouts you can complete in 50 minutes or less, so you can really maximize your results.

 

3. Pack your bags
Here’s another one aimed at giving you less excuses. Make sure you pack your gym bag before you head out to work, preferably the night before so you don’t even have to think about it that morning. The last thing you want is to get to the gym, get your workout in, and then not have any clean underwear to change back into for work! Lay out your clothes and any toiletries you need (that we don’t provide) the night before, and don’t forget your shoes! Since you’re a member at Union Fitness, you already get towel and shampoo service, so this process is even easier.

 

4. Mix up your workout with intervals and supersets

If you’re really struggling to get a challenging workout in during lunch, look into adding some intervals and supersets to your workouts. We use interval training frequently in our U.Fit Bootcamp class because it’s an effective way to burn lots of calories in a short period of time while keeping things fresh and interesting. My favorite from earlier today: 40 seconds of V-ups for your core, 20 seconds of rest, followed by 40 seconds of medball burpees, 20 seconds of rest, and repeat up to 4 times. It’s a brutal finisher that will only take you 8 minutes. If you focus more on the strength training side of working out, try pairing your accessory movements as supersets. Try to switch the body parts being worked so you’re fresh each time. A really challenging superset for endurance athletes and lifters alike pairs single-leg squats (to a box or pad to start) with single-leg Romanian deadlifts. This works your quads, glutes, and hamstrings unilaterally and quickly!

 

5. Make it a habit
My final piece of advice is to be consistent. That goes for everything related to health and wellness, but is especially important when you’re trying to take time to do something for yourself during the workday. Schedule your lunch workout like a meeting, and don’t cancel on yourself unless you’re in really dire circumstances. You are worth it, and it’ll get easier with time. We are always here to help, be it through custom programming or general words of encouragement.

How to Break a Plateau

Diet, Fitness, Training

 

Plateaus happen when the body begins to adjust to the demands your exercise routine requires of it. Once your body adapts to a fitness routine, you’re not likely to see many benefits until you make adjustments that force your body to move and work in new and exciting ways. Here’s some reasons you may be stuck in a plateau and how to break the pattern:

 

  1. You’re unsure of what changes to make to your fitness routine
    • Follow a program that is progressive
    • Where should you make adjustments? Try changing your sets, reps, weight, the type of exercise you’re doing, your intensity, or the length of your workout
  2. Training Too Hard
    • Are you trying to push yourself from beginning to end during every workout? Your body has probably adapted to this same intensity even if it still challenging
    • If you’re feeling unmotivated or exhausted, it may be time to take a few days off
  3. You need to pump up your workout
    • On the flip side, an activity that isn’t challenging you probably isn’t going to give desired results. Sweat sessions like HIIT or a circuit training class can be a valuable departure from your typical workout
  4. It’s time to work with a trainer
    • If you’ve tried everything to bust through your exercise plateau without success,a personal training is another valuable tool. Even if you can’t afford a trainer on a consistent basis, periodically scheduling a session with an expert can give you fresh ideas, improve your form, help you strategize to achieve your fitness goals, and hold you accountable to your workout schedule
  5. You’re not keeping tabs of your nutrition
    • The kinds of foods you eat could be halting your momentum. Try using a food diary to record how you feel after eating certain meals. A few sessions with a nutritionist can also help you find the right blend of protein, healthy fats, vegetables, fruits, and carbs to create energy-packed meals and snacks to support your fitness goals
  6. You don’t get enough sleep
    • Sleep and fitness go hand-in-hand, so losing sleep can sabotage your diet. To keep the hormones that signal hunger in check. Poor sleep also means you’re less likely to have energy to make it to the gym or the necessary rest needed for your muscles to adequately recover. Bottom line: Your sleep schedule should be as important for seeing workout results as your actual fitness plan
  7. Your goals aren’t realistic
    • Keep things in perspective. Find activities that fit your lifestyle and that you enjoy doing. If you hate running, that’s probably not going to be the exercise that promotes positive change in your life
    • Before you push yourself too hard at a workout you’ve never tried before, start with a beginner class and learn the basics. Don’t hesitate to ask for help or modifications if something doesn’t feel right to you.

 

Remember: your goal is to overcome a plateau and enhance your fitness, not injure yourself or reach a state of burnout!

Workout Wednesday – Mini AMRAP

Diet, Fitness, Uncategorized

 

We’ve gotten a lot of requests for workouts you can do from anywhere now that summer is here. Whether you’re vacationing by the lake with family or traveling to the desert for work, you’ll want to keep getting your workouts in and might not have access to a lot of equipment. We’re here to help! Here’s an all bodyweight workout you can do, with some special stipulations to make it as challenging as you need it to be as you go!

 

You’ll be doing a total of four mini AMRAP workouts. AMRAPs mean “as many rounds as possible,” so you’ll want to keep a pen and paper nearby to keep track of your progress. The only other thing you’ll need is a stopwatch!

 

Each AMRAP round will last 5 minutes, and you’ll take a 2-minute break between each one. The workout looks like this:

5 Reverse Lunges (per leg)
10 Squat Jacks
20 Mountain Climbers
30 Jumping Jacks

 

You’ll get as many rounds and reps as possible in 5 minutes, then rest. For each successive round, you’ll try to add 5 reps to each movement. So round 2 would look like this:

10 Reverse Lunges (per leg)
15 Squat Jacks
25 Mountain Climbers
35 Jumping Jacks

And so on! This will get very difficult by the end, so try to pace yourself a bit and keep water nearby!

We love to see how you get your workouts in when you’re not at the gym, so tag @UnionFitnessPGH on Instagram with your workout videos!

Dolce Diet Week 2: CHEATER

Diet, Meal Prep, Nutrition, , , , , ,

Dolce Diet Week 2: CHEATER

 

Week 2:

 

Change is hard.  Ok, so I have a confession. I’m about to be as honest as Usher in the early 00’s right now. You know Eco Bistro right? Well on Thursday’s they have a Pittsburgh steak salad special. Although I grew up in Pittsburgh, I don’t have too many distinct Pittsburgh characteristics. I don’t speak Pittsburghese. I can barely name the three rivers. I’ve never had an Iron City beer. I’m not a Steelers fan, or Penguins, or what’s our other team again? BUT— I LOVE, and I’m talking an unhealthy-obsession-type-LOVE of French-fries on my salads. Lots of them. The more the better. I embrace this part of my Pittsburgh heritage wholeheartedly. Anyway, back to my confession. On Thursday, I broke from the Dolce Diet to indulge in one of those glorious Pittsburgh salads, with extra fries. (GASP!) The worst part? My coworkers managed to get photographic proof (see below). I was caught red handed.

So yeah, I had something not so healthy. I “cheated” on my diet. Did I punish myself with endless, sweaty hours on the treadmill? Nope. The elliptical? Nope. Did I starve myself for the rest of the day to make up for it? Not a chance. Did I at least berate myself a little bit, maybe lament at my inability to stick to the plan? Never. What did I do then? I smirked at my coworkers and enjoyed my French-fries topped with lettuce. The end.

You see, if you know me or have ever come to one of my classes, you hear me talk about balance a lot. And not just necessarily in yoga poses when we balance on our heads. It applies to life too, including our well thought out diet and training plans. Balance is key because we are HUMANS, and we are vastly imperfect. We can’t always stick to the perfect plan. We can’t always be perfect parents or perfect friends or perfect exercisers. We can, however, balance it all out at the end. So, if you had something unhealthy, balance it out with some extra veggies. If you lost your temper and yelled at your kids, give them some extra kisses and snuggles. If you thought negatively about yourself, look in the mirror and say something kind.

I strive for balance but when days like this Thursday (read: French Fry Indulging) roll around, it’s important to leave the guilt and judgement out of it. There is no space in the Dolce Diet, or my life, for demeaning thoughts or feelings of shame. Practice kindness. Practice balance. So, for now, I’m back to my regularly scheduled Dolce Diet plan as I try not to tip the scales too far into French-fry land…until next Thursday, then all bets are off!

Dolce Diet

Clean Eating, Diet, ,

Dolce Diet

 

Week 1:

 

Change is hard.  Adjusting to something new, whether it’s a new schedule, new workout routine or a new nutrition plan, has many unique challenges. Today I’m about halfway through my first week of the Dolce Diet and if I’m being completely honest, it’s haaaard.  To put it simply, I’m riding the struggle bus—I’m tired, irritable and outright haaaaangry! Just ask my coworkers, they’ll tell you. (Sorry Linds & Casey!!)

As a weightlifter, I’m used to eating CARBS.  I’m talking white rice, whole grain breads, tons of veggies, and yeah, the occasional Rice Krispie treat or ten. I’ve also been known to take down a whole pizza in one sitting, like every Friday night to be exact. In the Dolce Diet, aside from the morning oatmeal, there are minimal carbs. Definitely not as many as I’m used to— so cue the Carb Cravings and the Carb Crash.  If you’re unfamiliar with the Carb Cravings (lucky you!), I’ll try to explain it to you.  Imagine your favorite carb, be it pizza or Rice Krispie treats.  Then imagine that every single person you see morphs into that favorite carb.  Literally just slices of pizza walking around everywhere! You can smell the gooey dough. You can almost taste that salty first bite of cheese. Everything is so real and your brain is telling you to “EAT PIZZA NOW.” That drool inducing phenomenon is what I call the dreaded Carb Cravings. The Carb Crash on the other hand is when you’re knocked back into reality and realize, “Nooooo, they are just people. You can’t eat them. That’d be weird and most definitely highly frowned upon.” The crash is harsh.

So how do I deal? Deep breaths. Inhale. Exhale. Repeat.  Savor the food I do eat. Focus on the good, nourishing aspects of my food. Focus on the change. Focus on the end goal but enjoy the process. Focus on my health.

I’ve also realized that I need to heed my own advice.  I often tell my clients to find a balance between the edge of old habits and the challenges of the new, slowly making progress step by step.  I tell them to learn to be comfortably uncomfortable because that’s where we see the greatest changes. I’ve never told anyone it was easy though. Change is hard but I’m not giving up.

My Meals:

 

  • Breakfast for the week: Steel cut oatmeal with chia seeds, hemp seeds, raisins, almond butter and frozen blueberries.
  • Lunches for the week: Egg scramble with turkey bacon, spinach, peppers and tomatoes cooked in avocado oil.
  • Dinners for the week: Wild Salmon with spinach, kale, peppers, and asparagus cooked in coconut oil.