by Jenny Gaal, Fitness Director

With so many temptations out there today it is so important we choose our diet carefully to stay on track for our health and fitness goals!  Here is the short No No List of foods to stay away from and as always pay attention to frequency and quantity when you indulge in an unhealthy food.


 bad foods

  1. Hot dogs, bacon, and sausages.

Processed meats, like pepperoni, hot dogs, sausage, bacon, and deli meats, are best left for special or rare occasions like a trip to the ballpark or a family event. Try chicken dogs or sausages, in moderation, as a healthier option and watch out for sodium content.

  1. Sugary coffee creations. Those fancy blended drinks at coffee shops can have upwards of 400 calories and 15 teaspoons of sugar!
  2. Stick margarines. Avoid trans-fat foods, which can raise your heart disease risk by boosting levels of bad cholesterol (low-density lipoprotein — LDL) and lowering levels of good cholesterol (high-density lipoprotein — HDL). The American Heart Association recommends limiting the amount of trans fats you eat to less than one percent of your daily total calories.
  3. Processed pastries. Pre-packaged foods such as; Pop-Tarts, Twinkies, Devil Dogs, HoHos, or Hostess Cupcakes are a No-not only because of the many preservatives, chemicals, and the sugar content but the poor nutritional value. Choosing more whole, fresh foods like fruits, vegetables, healthy fats and oils, and lean meats and fish will always be a better choice.
  4. Canned frosting. This is another trans fat offender- better if made from scratch. Hopefully, the proposed FDA ban on artificial trans fat will be finalized soon. In the meantime always read the product label for trans fat info. Why? Because right now, the FDA allows companies to round trans fat down to zero grams if the product contains less than 0.5 grams per serving…. look at the label for hydrogenated fat or partially hydrogenated fat.
  5. Sugar-packed cereals. Sugar bombs, instead look for cereal high in fiber. If this is still too challenging then try half of a healthy cereal mixed with your usual brand until you get the taste for the new cereal.


by Jenny Gaal, Fitness Director


Exercise is vital to achieving your weight loss goals.  However, your diet is just as important.  The good news is you don’t have to give up all the foods you love in order to lose weight. Learning moderation and cutting back on a little bit here and there quickly adds up to big changes (just like nibbles throughout the day add up to excess pounds over time). Look for ways to cut a few calories here and there each day, and you’ll start to see the scale move in the right direction — all without leaving you feeling hungry and deprived.

  1. Downsize your coffee

If you always enjoy a large-sized latte in the morning, you could be taking in a lot more calories than you think. Syrups, cream, milk and other add-ons turn a nearly zero-calorie beverage into a high-calorie drink. Stick to the basics.

  1. Focus on high-water foods

Salads, fruits and vegetables contain lots of belly-filling fiber for very few calories. Plus, they take a little while to chew, so you’ll have time to realize how much you’ve eaten. Just go easy on salad dressings.

  1. Swap fresh herbs for condiments

A healthy turkey burger becomes a sugar fest if you douse it with a pile of barbecue sauce. And the same goes for adding ketchup to egg white omelets and full-fat salad dressings to a healthy lunch. Season with fresh or dried herbs for flavor instead.

  1. Trade dessert for Greek yogurt

If you normally treat yourself to frozen yogurt or a handful of cookies at night, try a Greek yogurt with fresh berries instead. The protein in the yogurt will keep you full longer than a sugar-filled treat. Plus, it’ll help rev your metabolism.