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So, What Are VO2 Max & Resting Metabolic Rate Tests, Anyway?

As a 21-year-old college student living in the fast-paced city of Chicago, my life is all about staying on the go. Between juggling internships, school projects, and the general irregularities of college life, I’ve learned how important it is to prioritize health and wellness. Whether it was running track in high school or dabbling in sports like boxing and MMA, fitness has always been a big part of my life. Now that I’m in my 20s, I want a body (and mind) that can keep up with my fast-paced lifestyle and stay strong for years to come. As a part of my marketing internship with Fitness Formula Clubs (FFC), I had the opportunity to take a VO2 Max and Resting Metabolic Rate test.

I’d heard about these fitness assessments  before, mostly from fitness gurus and influencers on social media. I never really understood the benefits until recently. Spoiler: It’s an eye-opening but exhausting experience.

VO2 Max & Resting Metabolic Rate tests at FFC Chicago

Preparing for the VO2 Max and Resting Metabolic Rate Tests

When I first showed up for the test, I was nervous. However, I was immediately calmed down by Katherine Chung, aka Kathy. She is the registered dietitian nutritionist at FFC’s Gold Coast location and is an expert in her field. She did not mind answering all of my silly questions before and during the tests. Her calm and positive energy was exactly what I needed to ease my nerves. I began the testing process with the Resting Metabolic Rate (RMR) test. 

Resting Metabolic Rate (RMR) Test

As explained to me by Kathy, an RMR test measures how many calories your body burns at rest. Essentially, it’s a way to understand your baseline energy expenditure and overall metabolism. For the test, I had to breathe into a plastic tube connected to a machine that analyzed my oxygen and CO2 levels. It wasn’t the most comfortable I’ve been (hello, mouth tube), but it wasn’t terrible either. I love talking, so sitting in silence for 20 minutes was the most difficult part. However, the uncomfortable silence proved to be worth it. The results that I received will forever change my mindset around health and wellness.

As it turns out, I burn 2,592 calories at rest; my metabolism is 41% higher than the average metabolism in my demographic! After factoring in my current lifestyle and workout routine, Kathy told me I needed to consume 3,600 to 4,300 calories a day just to gain muscle. One really interesting takeaway for me is that the test revealed I’m burning just as many fats as carbs. All of which indicates that my current diet is pretty well-balanced!

VO2 Max Test

Up next was the highly anticipated (and slightly intimidating) VO2 Max test! For those who are unfamiliar, a VO2 Max test measures the maximum volume of oxygen that your body uses during exercise. It’s regarded as one of the best indicators of cardiovascular and overall health. The process started with Kathy hooking me up to a heart rate monitor and attaching a heavy-duty mask onto my face that made me feel like I was transforming into Darth Vader. It was intense, to say the least!

The test started slow on the treadmill, and the speed and incline increased gradually until I hit my absolute limit. Coming from a track and field background, I could almost hear my old coach yelling at me to push harder, and I did! In fact, at my peak, I was running 8 mph on an incline of 5. When I hit my breaking point, Kathy directed me to slow down and cool off, letting my heart rate recover. 

Now for the fun part: the results. My VO2 max was 45.9 ml O2/kg/min, which Kathy told me was just shy of the excellent fitness level range for my demographic. For context, Lance Armstrong’s VO2 max was 85 ml O2/kg/min, so there’s a lot of room to grow! 

VO2 Max & Resting Metabolic Rate tests at FFC Chicago

Lessons Learned

This experience opened my eyes regarding my health and wellness journey. The RMR test completely changed the way I now approach food and exercise. Discovering that my metabolism is higher than expected has shown me the minimum I need to function and thrive. For a long time, I was caught up on the number on the scale, obsessing over every little thing I ate. After taking the RMR test and reflecting, I realized that eating should be a source of enjoyment rather than a source of anxiety. While I understand that I need to incorporate more high-calorie foods into my diet, I want to do it with foods that I enjoy.

Though my track and field days are over, the VO2 Max test provided a lot of insight. It’s fascinating to see how my body is operating while exercising. It feels like opening up a window into my own physiology. As someone who uses Strava, I now have a clear benchmark for where I am at and how I can improve.

While I might not be signing up for another VO2 Max test anytime soon, I’m curious to see how my lungs and legs stack up in the future. It’s definitely going to be on my radar down the road! Between both of these tests, I learned it’s perfectly fine not to be at your ideal fitness level yet. There’s no need to feel like you’re in a constant tug-of-war with your own body. The key is to understanding where you are at now (thank you RMR/VO2 Max tests), treat yourself kindly, and measure your progress to reach your goals. 

Conclusion

This experience was surprisingly enjoyable and insightful! It might look intimidating at first, but seriously, there’s nothing to stress about. These tests aren’t just for fitness gurus or hardcore athletes. If you are even a little curious about your body and understanding how to work smarter, not harder, I highly recommend these tests. In the end, you might learn something game-changing about your fitness level, just like I did!

VO2 Max and Metabolic Testing at FFC

Blog by FFC Intern Austin Krzyzik

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How to Navigate Holiday Eating

Holiday eating begins with Halloween and continues through New Year’s Eve. With so much delicious food and drinks around, how can health be prioritized? As a Registered Dietitian, I am going to share six holiday eating tips to stay balanced, and to remind you to stay positive throughout the season!

1. Meal Plan

If possible, plan healthy meals and snacks for the rest of the week to give yourself the flexibility to indulge during a holiday celebration. Keep your pantry, fridge, and freezer stocked with “go-to” healthy items like canned tuna, pasta sauce, nut butters, whole grain crackers, oats, and plenty of fruits and vegetables. (Check out our FFC nutrition page for more tips on how to stay on track with a healthy lifestyle when you don’t have time to meal prep!) 

It is also important to remember that one indulgent meal on a holiday won’t undo all your efforts toward a healthy lifestyle. Try to celebrate the day rather than the season with indulgent foods and beverages. If you do indulge more than you planned, however, just give yourself grace and move forward!


2. Avoid skipping meals

Skipping meals can make it much harder to use portion control during celebrations. You’ll feel your best and be more in control of your food choices on a holiday if you stabilize your blood sugar throughout the day by eating a couple of times before your holiday parties. Earlier in the day, I like to have a meal with lean protein, healthy fats, non-starchy vegetables, and some quality carbohydrates.

For example, on the morning of Thanksgiving, I like to start my day with an egg or egg white omelet for protein, topped with sliced avocado for healthy fats that help keep me full. I add peppers, mushrooms, onions, and spinach for non-starchy vegetables, which not only keep me full but also provide essential vitamins and minerals. I round out the meal with fruit, which gives me a quality carbohydrate boost and great energy. Since I usually don’t eat much fruit during the Thanksgiving meal itself, I try to add one or two cups of fruit into my day for balance.


3. Prioritize exercise

Exercise to balance your choices, but don’t view it as a form of punishment. Try to focus on exercise as a stress reliever rather than simply a way to burn off that extra piece of pie. A negative mindset around your workout routine can make it difficult to enjoy exercise at all. A regular workout schedule, with at least 150 minutes of moderate-intensity physical activity per week, is recommended for overall health and well-being. Even if you’re busy, try to fit in a 10-minute walk or some light stretching; anything is better than nothing! The goal is to move your body and find exercises you enjoy. For extra motivation and accountability, consider scheduling a personal training session on or after Thanksgiving to help keep you on track.

4. Make healthy swaps

There are many ways to make easy, healthy food swaps over the holidays. For example, you can limit the amount of gravy you use, avoid eating the skin on the turkey, or serve your dressing and sauces on the side of the food so you are more in charge of how much you’re having. You can also start your meal by taking small spoonfuls to try the food, and go back for seconds if you decide you’re still hungry. For one of my clients’ Thanksgiving meals, their family is cutting all recipes in half to avoid excessive leftovers following the Thanksgiving meal! With any leftovers you do have, look into tasty, healthy recipes to make with them.

5. Take time to savor your food

Studies show that not paying attention to what you eat can disrupt your hunger and fullness cues, and you won’t enjoy the meal as much if you’re not fully engaged. It takes about 20-30 minutes after finishing your meal to recognize fullness, so try to pace yourself by putting your fork down between bites and sipping water throughout. For desserts, use the “Three-Bite Rule”: the first three bites are typically the most enjoyable and can help with portion control, making the dessert experience more satisfying.

Remember to honor your hunger by checking in throughout the day, especially before a meal, and asking yourself, “How hungry am I? What do I want to eat?” As you eat, observe your fullness non-judgmentally—did you reach a comfortable satiety, or did you go past it, and by how much? Eating past the point of fullness happens, and that’s okay. Learning to be mindful about your hunger cues is a step in the right direction.

6. Drop the negativity, guilt, and shame

We all overeat from time to time. Just brush yourself off and move forward! Practice positive acceptance: if you overeat, simply acknowledge it and move on. Delicious food can be comforting, and comfort is what we all strive for over the holiday season!

 

Holidays are meant for spending time with family and friends and for being Thankful for all of the blessings we have. My goal of this article is that you take a couple of these tips that are most important to you and write them down before the special occasion. Keep in mind though, if things didn’t go as planned, don’t be too hard on yourself! Remember no one is perfect, and one day will not ruin all of your efforts for a healthy lifestyle. 

Blog by: Alicia Edwards, MS, RDN, LDN

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FFC: Your Holistic Health Solution

Lisa Brigham has been a member of Fitness Formula Clubs (FFC) in the Chicago Suburbs for over 17 years. Lisa has always prioritized health and wellness in her busy life. A mom of 3 teens who works a full-time job, Lisa has always been determined to improve her health. FFC Oak Park has provided a space for her to focus on herself outside her busy work and family life. Through Lisa’s 17 years of being a member, FFC has continuously given her more ways to enhance her workouts. Her health has benefited in unexpected and exciting ways. 

FFC in Chicago is the holistic health solution that has immensely improved Lisa’s mental and physical well being. FFC has given Lisa much more than a fitness floor with machines. For 17 years out of the 40 years FFC has been around, FFC has provided her with an entire community filled with group fitness classes, nutrition guidance, a relaxing space for recovery and so much more. 

 “I am obsessed with the benefits FFC has added to my life, and I have been able to climb towards my goals and become my healthiest self, all thanks to my membership.”

Lisa Brigham uses FFC as her holistic health solution.

Group Fitness Classes Impacting Health

Lisa started attending daily group fitness classes and quickly realized how beneficial the classes were for her health journey. Through Lisa’s fitness journey at FFC, she has lost over 20 pounds due to her dedication. She has more energy and is in a better mood after spending her mornings at FFC each day. 

FFC Group Fitness Classes have been a key aspect in Lisa’s health journey. She has tried an exceptional amount of classes from Pilates to yoga to strength training. Not only are FFC classes convenient for her extremely busy schedule; they also push her out of her comfort zone. Lisa has a blast trying various forms of exercise through a variety of exciting classes that FFC offers. As someone who used to say, “I hate spin,” she now adores it and takes a spin class every Monday and Friday morning! She is able to enjoy and appreciate spin as it puts less pressure on her joints, allowing her to maintain a fitness routine even when her muscles are sore from her other FFC Group Fitness Classes.

In addition to her spin classes, Lisa frequently prioritizes the 9:00 am Endura 94 heated workout classes. This heated workout class focuses on building endurance while simultaneously strengthening every muscle in your body. When Lisa wants to give up during a particularly tough workout, she is encouraged to keep going through the supportive atmosphere of her instructors and friends, motivating her to push through her discomfort. 

These classes remind Lisa of why she attends FFC daily and why she decided to become a member. The combination of mentally and physically challenging classes help her stay motivated. Fitness has become not just a routine for Lisa, but also a rewarding experience. Convincing friends and family around her to join classes has become a hobby. Lisa loves seeing them discover their own strength and resilience! The progress Lisa sees in herself and her community reinforces her commitment to FFC. Her daily attendance is nonnegotiable. These classes are more than just workouts; they are a significant part of her journey to becoming a healthier and happier individual. 

Mental Health

Lisa has built close friendships through FFC that encourage her to wake up each morning and come to class. FFC Group Fitness Classes have helped Lisa establish these friendships both in and outside of the club. As Lisa has explored new motives for fitness, she has encouraged her friends to to step out of their comfort zone as well. These bonds are a key reason Lisa eagerly wakes up each morning to attend class.

The environment has expanded beyond FFC. Attending morning classes has lead to catch ups with her gym friends after class. After a hard workout, Lisa and her friends will treat themselves to coffee before beginning their workday. They enjoy talking about their fitness journey in addition to other activities going on in their hectic lives, blossoming a strong friendship. These friendships provide Lisa with the benefit of feeling part of a tight-knit community. Her overall mood is boosted both in and out of the club.

Lisa knows that mental health is just as important as physical in one’s overall health. Working out and engaging with the FFC community has helped decrease her stress and enhance her job satisfaction. Beginning each day with a workout has given Lisa a sense of focus, making tackling work tasks tremendously easier. Not only does starting the day with a workout energize Lisa, but it also sets a positive tone for the rest of the day. With a busy schedule, it is crucial for her to stay on top of tasks and her morning ritual. FFC has become an essential part of maintaining balance and achieving her goals. 

The Impact of Nutrition

Exercising at FFC has helped Lisa feel great for 17 years. However, there was one part of wellness that Lisa knew she needed to tackle in order to feel her absolute best: her diet. Lisa was able to seek out one of FFC’s Registered Dietitians to get personalized guidance for her body’s needs. In 2020 when Lisa realized that she wanted to improve her overall health to an even greater extent, she understood that what she consumed was a major part of this journey. Lisa and her FFC Registered Dietitian crafted a plan that would work for her. They focused on incorporating more whole foods into her diet and cutting out the processed ones. When changing her diet, Lisa noticed an immediate boost in her energy. She felt more in tune with her body during her fitness classes than ever before. 

She has been able to change her lifestyle at home, as she grocery shops with her new fitness community that she created through FFC! Lisa uses this beneficial and social time to find healthy options to bring into her pantry. This has become a fun and exciting experience for Lisa. She enjoys learning new types of food to incorporate into recipes from her friends. Lisa has makes sure to choose each item carefully, using her newfound nutrition knowledge from FFC to help guide her decisions.

Not only does she feel better about what she eats, but she also now enjoys healthy eating! Working with a dietitian has proven to be the final piece to the wellness puzzle that has allowed Lisa to finish the complete transformation of her lifestyle. She now feels more empowered and energized in every aspect of her life. 

Lisa Brigham uses FFC as her holistic health solution.

Influence on Family

Having been a first-hand witness to the full range of benefits that FFC has provided Lisa over the years, her husband and her 3 kids were encouraged to walk into the FFC doors and see what changes the club would provide them. Her kids, all involved in athletics, carve out time to come into FFC. They’ve seen increased results in their athletic performance. Lisa’s kids access the main fitness floor then after, use the recovery lounge to prevent injuries in their sports.

Although Lisa’s kids are highly dedicated to their fitness, they are also still in school. Her kids often stay after a workout to get work done at the Local’84 cafe. Lisa is able to feel confident in her kids future as they are able to properly balance their time by using FFC resources. Lisa loves getting to see her kids follow on their own fitness journey, guiding them to better success as a whole. 

According to Lisa’s daughter Kennedi, “Watching my mom flourish with her membership at FFC has been truly special. The relationships my mom has built, and the support she has been given, is inspiring. I have loved getting to watch her thrive in her fitness journey. Witnessing her commitment has had an incredible impact on me. On the days that I struggle to find motivation, I think of the fact that my mom is already at the gym. Through my mom, I have found a passion in creating my own community at FFC.” 

FFC As Lisa’s Holistic Health Solution

Fitness Formula Clubs tailors an approach to provide a different experience for individuals’ unique needs and values. Through her 17 years as a member, Lisa has consistently felt a personal connection with the FFC team. They have encouraged her in achieving her health and fitness goals, constructing her to be confident in continued progress. Lisa believes that as long as she remains an FFC Member, she will keep improving her health. The combination of expert support, personalized attention, and a powerful sense of community at FFC has transformed Lisa’s approach to health and fitness. Wellness is now one of the most rewarding and enjoyable parts of her life.

“Becoming a member of FFC has led me to feel amazing both mentally and physically.”

Join FFC in Chicago today.
Post Written by Kennedi Brigham, FFC Summer 2024 Marketing Intern.
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The Importance of Educator Health and Wellbeing

Educators have played an important role in every single one of our lives. Our educators helped us get from pre-school through high school graduation. For those of us with children, the impact of educators has taken on an entirely new meaning. If you are an educator reading this, know that your influence is immeasurable. We know that your job is not easy. Educators spend their careers serving others. We want to ensure that these educators take the time to serve themselves. In 2024, burnout is all too common. There are many ways that educators can prevent and treat burnout. At Fitness Formula Clubs (FFC), we provide a space for Chicago educators to combat their stress.

In this article, we will tackle one of the most important ways educators can stay energized and motivated in their careers: taking care of their physical health and personal wellbeing. We reference facts about educator burnout, the importance of physical health, and even reference an FFC member and educator!

Risk for Educator Burnout

According to the Rand Findings from the 2024 State of the American Teacher Survey, “compared with comparable working adults, about twice as many teachers reported experiencing frequent job-related stress or burnout and roughly three times as many teachers reported difficulty coping with job-related stress.” Burnout occurs when excessive and prolonged stress creates emotional drainage that leads to a lack of interest and motivation in day-to-day tasks. Educators are tasked with an incredible feat every single day: supporting the well-being of the children in their care. The weight of this responsibility puts them at an automatically higher risk of burnout than other professions. This emotional burden, combined with financial stress, lack of sleep, and an inability to distance themselves from their work (especially since the COVID-19 Pandemic introduced virtual learning), are reasons why educators need to actively find ways to both treat and prevent burnout. 

Importance of Educators’ Physical Health for the Educator and for the Students

Chuck Lair, FFC Member and Chicago 2nd grade teacher of 29 years, knows that being an educator takes energy. Where does he find that energy? Daily workouts. According to Chuck, “The more you exercise, the more energy you have. The everyday workouts help me deal with stress at school.” Exercise is proven to not only help regulate stress and boost energy, but also to improve sleep, confidence, and mental health. 

Daily fitness routines help educators disengage from the workday. As our world becomes increasingly digital, educators find it nearly impossible to fully separate themselves from job-related stress. Daily fitness routines provide a space to set work aside, focusing on just the workout at hand. They also help educators build a community of friends outside of the classroom. When educators set aside time for their physical health and life outside of the classroom, they are better able to combat burnout and show up as their most energetic, positive, confident selves.

How to Maintain a Healthy Physical Wellbeing

Educators in Chicago like Chuck Lair look to Fitness Formula Clubs as their place to exercise, socialize, and unplug from their careers. Physical wellness can look different for everyone. For Chuck, it includes indoor swimming, group HIIT classes, and focusing on healthy eating with the help of the FFC Nutrition Team. Chuck has built a community at FFC for the past 12 years. The connections he has made through fitness encourage him to stay consistent and have fun while doing so! While educators’ careers will always cause stress, prioritizing daily physical activity helps prevent the lack of motivation and energy that encompass burnout. Educators have one of the most stressful, but also one of the most rewarding careers. At FFC, we encourage educators to prioritize their wellbeing so that they can lead healthy, satisfied lives both in and out of the classroom.

Post Written by FFC Marketing Manager Sydney Meyer.
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Welcome Amanda Angelopoulos, Registered Dietitian, to FFC!

Please join us in welcoming Amanda Angelopoulos, MS, RDN, LDN, CNSC, to FFC as a Registered Dietitian!

As a Registered Dietitian of 6+ years, Amanda has a variety of experiences under her belt. Three of those more recent years were spent within the walls of the intensive care unit of Swedish Hospital as a Clinical Dietitian. She has now decided to make the switch back to outpatient nutrition counseling. 

Outside of her career for the past few years in the inpatient world, Amanda has found ways to stay active. She has filled much of her spare time with coaching soccer! 

Amanda is passionate about performance nutrition but also medical nutrition therapy. Amanda has the tools and experience to help meet you where you are and get you where you strive to be! 

Stop by her office (or visit this link) to see what nutrition services she has to offer at FFC – and see pictures of her new dachshund puppy (‘Garbanzo Bean”)! 

Amanda is located at FFC Elmhurst, FFC West Loop and FFC Park Ridge. We are so excited to have you, Amanda!

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Maria Vazquez – Fighting Negative Fitness Biases and Making Lasting Life Changes with FFC

Maria Vazquez used to be intimidated by the gym. She had the impression that gym-goers were unwelcoming and judgmental of people early in their fitness journey. Her mindset completely shifted when she met the friendly, welcoming, and knowledgeable FFC community. Specifically, working with her Trainer Theresa, and her Nutritionist Griselda.  

Maria grew up in a Latinx household where she didn’t receive much education about living a healthy lifestyle. 

“I was brought to see a nutritionist at a very young age, without fully understanding why I was meeting with them. That did not help my view on diet and exercise.”

Maria Vazquez working with a personal trainer and nutritionist in Chicago.

Finding the Motivation to Make a Change

In 2021, Maria decided that she wanted to make a change. Still fighting negative biases around fitness centers and dietitians, she started her wellness journey on her own. For over a year, Maria’s exercise routines involved 6 days of cardio workouts, utilizing a free trainer on YouTube. 

She began to watch her diet as well. Having very minimal knowledge around nutrition, Maria simply attempted to minimize her food intake. 

Maria quickly realized that without a real fitness or nutrition plan, she would hit a dead end.

At this point, Maria had caught the wellness bug. Though the YouTube workouts served as a helpful start, and she had the genuine desire to eat healthy, she was beginning to feel like her makeshift routine had plateaued. 

“I wasn’t feeling as great as I hoped I’d feel, and I knew I needed support.”

Changing Fitness Direction with FFC

Maria found FFC when she noticed the incredible results her friend was seeing. She signed up for a tour of FFC Lincoln Park, where she felt immediately welcomed and inspired. That’s when her health journey changed directions for the better.

Maria joined FFC in January of 2024. In just five months, Maria’s diet and exercise routine had completely transformed. The major change? Working with FFC’s team of experts!

Maria Vazquez working with a personal trainer and nutritionist in Chicago.

Working with an FFC Nutritionist

Maria began working with FFC Nutritionist, Griselda Ayala, immediately upon joining. Griselda taught Maria so much in just the first session. The two discussed the importance of incorporating protein, what portions should look like, and the science behind properly fueling your body. The most influential shift that Maria has experienced in her dietary journey since working with Griselda, though, has been her mindset change. 

“I no longer see food as “good” or “bad.” Griselda has provided me with the education around nutrition that has shifted my perspective to view food as just providing “more energy” or less energy.”

Having gone from simply restricting food as her main method of dieting, incorporating the knowledge that Maria has gained from Griselda has helped her fuel her body with healthy, protein-rich foods that give her the energy to show up as her strongest self in both her workouts and in her daily life.

Incorporating FFC Personal Training into Maria’s Routine

Not only has Maria worked with a nutritionist at FFC, she has also worked with Personal Trainer, Theresa Maloco. Maria’s past fears of a hostile environment at the gym completely melted away. Theresa created a safe environment for Maria. She also met Maria’s needs right where she was at. Having previously only focused on cardio, Theresa helped Maria build personalized and intentional full-body workouts.

“Theresa pushed me out of my comfort zone. I’ve lost weight, gained muscle, and have more energy than ever before.”

Maria Vazquez working with a personal trainer and nutritionist in Chicago.

Fitness and Nutrition as a Lifestyle

Having come from a family that didn’t have much education around health and wellness, Maria is able to share her newfound passion with those closest to her. She’s even encouraged friends and family members to give FFC a try!

In addition to working with Griselda and Theresa, Maria enjoys FFC by participating in group Dance Classes and utilizing the Boxing Studio. Through FFC, Maria has gained not only muscle, but also confidence, and an incredible community of like-minded FFC members and employees. Her hope is that others like her who have had a negative view of the world of fitness and nutrition can see that it’s not so scary. FFC has shown Maria that fitness is for everyone. 

Join Maria by working with a personal trainer and nutritionist in Chicago at FFC!

Post Written by FFC Marketing Manager Sydney Meyer.

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Member Stories: How Angela Petroline Learned to Balance Nutrition and Exercise to Achieve Results

FFC Park Ridge member, Angela Petroline, shares how she lost 100 lbs with the help of a registered dietitian nutritionist and the FFC community. 

Tell me a little bit about yourself and how you made a change to your health.

I recently turned 49 and am a CPA for a private company. I have struggled with weight all my life, in fact, this is the second time I’ve lost 100 lbs. The first time I was 25 and was able to keep it off for seven years, but after getting married, I got comfortable in my life and the weight slowly crept back on again. 

When I embarked on my weight loss journey for the second time, I Initially thought if I simply exercised a lot, I could eat whatever I wanted. However, I quickly realized this was not the case as I continued to gain weight. In December of 2021, I twisted my knee walking upstairs and ended up with a slight tear in my meniscus – which meant I had to stop exercising altogether. 

With exercise temporarily out of the picture, I decided to hunker down on the nutrition side of things and really hold myself more accountable with my food choices. This pushed me to join FFC where I sought help from Alicia Edwards, a registered dietitian nutritionist. 

When I first met Alicia, I completed a Resting Metabolic Rate test to understand how many calories I should be eating to successfully lose weight. I logged my food in an app to help monitor my macros and ensure I was staying within the recommendations. Simultaneously, I started going to physical therapy for my knee and was using the FFC pool for additional exercise. Once I discovered this balance between nutrition and exercise, the weight just started falling off.

From January 2022 – March 2022 I was losing 8-10 lbs a month. After physical therapy ended in March of 2022, I was cleared to get back on the elliptical, and I started incorporating more strength training into my routine to provide better and stronger support for my knee. I also continued to see Alicia once a month for nutrition guidance.

I steadily lost weight each month, and by April of 2023, exactly 1 year and 3 months after starting my journey, I hit my goal of 100lbs (which was the same timeline it took me to lose the weight at age 25).

Now that I’m 49, I’m more motivated than ever to keep the weight off for good.

Angela Petroline weight loss transformation

Related: My Resting Metabolic Rate Test Experience & What I Learned

What made you decide to join FFC?

I have been exercising at gyms ever since I could afford a membership, but my previous gym closed during Covid.

I did shop around when looking for a new gym – at one point I was a member of Life Time Fitness, but it became too expensive. I also tried out xSport Fitness, but it really lacked the amenities I was looking for. That’s when I landed on FFC; it has as many amenities as Life Time Fitness without the high ticket price, it’s close to home and I love all of the fitness options and community events the club has to offer. 

I enjoy singing in my free time, so I have really loved participating in karaoke nights at FFC. I’ve also gotten more into self care so I now treat myself to a facial once a month right at the club to help unwind and decompress. FFC has become a one-stop shop for my health and wellness needs. 

Since you’ve become a member, you’ve lost 100 pounds! What did you do both inside and outside of the gym to achieve these results? 

The biggest thing for me has been incorporating weight training into my routine alongside cardio. Once I was released from physical therapy, I began using the elliptical in the gym every Monday, Wednesday, Friday and Saturday. Then on Tuesday, Thursday and Sunday, I’ll complete at home strength training and step aerobic videos to start building more muscle.

Since my injury, my knee is officially 100% pain free! I’ve started slowly getting back into jogging by practicing three minutes of walking followed by three minutes of jogging for 30 minutes. My goal is to eventually replace the step aerobic workouts with a jog after I finish weight training. 

Every time that I’ve felt a workout has started getting too easy, I have upped my intensity one way or another. Continuously challenging myself to take it to the next level has really helped me get to where I am today. 

Angela Petroline after weight loss.

Related: Optimizing Your Metabolism With Nutrition, Lifestyle And Physical Activity

What motivates you to continue to work toward your goals? 

Right now what motivates me is just feeling healthy. In 2020, I lost my only sibling to cancer so I’m the only child my parents have left. Not only do I need to stay healthy for them, but also for myself to have a better quality of life and be ready and prepared to handle whatever life throws my way. 

You work with Registered Dietitian Nutritionist, Alicia Edwards. What is the biggest takeaway you have from working with Alicia? 

My biggest takeaway from Alicia is that she helped change my perspective on food and weight loss in general. Before meeting with Alicia, my idea on weight loss was that it was 80% exercise and 20% diet, however, Alicia helped me learn it’s really the opposite of that. She’s also always prepared with good suggestions on habits to change or caloric adjustments to make when I hit plateaus to get me back on track to hit my goals.

What are your keys to success?

My keys to success are persistence, perseverance and simply never giving up. Before I lost the weight I was battling depression so my workouts were sporadic and oftentimes I’d choose sleeping in instead of working out. But now, I don’t allow excuses to get in the way. I have trained myself to get out of bed every morning to do some sort of physical activity, no matter what. Even when I’m feeling a little under the weather, I listen to my body and swap my normal routine for something less strenuous like yoga or a walk to still incorporate a little activity into my day. Simply being consistent goes a long way.

What advice would you give to someone who isn’t seeing results yet from their efforts?

Check in with your diet – one thing I learned that I didn’t know in the beginning is diet is key. If you haven’t already, consider getting a Resting Metabolic Rate test to understand your body and how many calories it takes to maintain your weight at rest. Watching your calorie intake is important for weight loss, so this test will provide a baseline for how many calories you should be consuming to be in a deficit and lose weight. I’d also highly recommend consulting with a registered dietitian for continued guidance and support throughout your journey. 

My final piece of advice would be to keep it simple. As humans we naturally tend to overcomplicate the process in our minds thanks to the endless advertising and marketing out there. But remember it doesn’t have to be hard – simply monitor how much you intake and burn and find the right balance that works for your body.

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Post written by FFC Member Angela Petroline.

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Post-Workout Nutrition: Defining Hunger and the Anabolic Window

There is a lot of information out there regarding post-workout nutrition, specifically, the anabolic window: should you eat immediately after a workout or wait a few hours? And why do you sometimes feel hungry after your workouts, but other times not at all?  

Throughout this article, we will dive into the top three factors that impact hunger after a workout and how to address them as well as discuss the anabolic window and what research says about it. 

But first, a note about hunger and hormones

Many people assume that since you burned calories during a workout, you should feel hungry when you are done, but that might not always be the case. A hormone called ghrelin is actually responsible for appetite stimulation, and it is released when blood sugars are low or when your stomach is empty, signaling to your brain that it’s time to eat. For this reason, burning calories does not directly impact your hunger,1 however, there are many aspects that do.

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Factor 1: pre-workout meal

Do you find yourself always starving post-workout? If you answered yes, then looking at your pre-workout nutrition might be beneficial. For example, having a quick snack that provides a source of protein and carbohydrates before your workout can help prevent post-exercise cravings and will enhance performance by giving you fuel for your workout. So if you enjoy having a full meal one to four hours before working out, stick with it. However, try to avoid going more than four hours without food prior to a workout or you may unnecessarily cause your blood sugar levels to drop, leaving you feeling lightheaded or nauseous.1,2 

Factor 2: type of exercise

The type of exercise you do also has an impact on your hunger levels. Research has shown that moderate to high-intensity aerobic exercises such as running, cycling, and swimming suppress ghrelin, therefore reducing appetite post-workout.3 However, the opposite is seen with resistance training – you may experience an increase in appetite due to muscle breakdown which causes the body to signal for more fuel in order to recover. But keep in mind, everyone’s response to exercise can vary. Therefore, it is important to know your own body cues and note how you’re feeling after working out in order to fuel accordingly. 

Factor 3: hydration

The hypothalamus is the part of the brain responsible for interpreting both thirst and hunger, and since thirst cues tend to sometimes be subtle, many tend to mistake thirst for hunger. This can be counterproductive when it comes to fueling for fitness as it may lead to drinking less water and eating more calories.5 Not to mention, being dehydrated can make you feel lightheaded, weak, nauseous, and can even lead to muscle cramps.6 For this reason, it is crucial to drink enough water before, during, and after a workout. The American Council on Exercise recommends the following:7

  • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
  • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
  • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
  • Drink 8 ounces of water no more than 30 minutes after you exercise.

Not feeling hungry right after working out but feeling like you’re starving an hour later?

This might happen more often than you think and there is a reason. When you’re working out, your body focuses on providing blood flow to the working muscles such as the heart, legs, and arms. This means that other organs that are not being actively used, such as the stomach, receive less blood flow causing digestion to slow down. Once you’re done working out, your body could take up to 45 minutes to redirect the blood flow and release those appetite-stimulating hormones, delaying the sense of hunger.8

Should you eat even though you’re not hungry?

Short answer – yes. It is important to eat after a workout as it will help with recovery, performance, and even injury prevention. It doesn’t have to be a full meal, but having a quick snack such as a protein shake with fruit can make a difference in how you will feel. But if you’re not feeling hungry at all after a workout, aim to have a meal at least two hours after your pre-workout meal as this will also help with blood sugar regulation. Research suggests that pre- and post-workout meals should not be separated by more than 3-4 hours, after a 45-90 minute training session.9

What is the anabolic window?

For decades there has been a widespread concept called the anabolic window, which is the time frame following your workout where the consumption of protein and carbohydrates is recommended to replenish the energy lost and help with muscle recovery. This concept has risen in popularity as it is thought to be the ideal state where the body absorbs nutrients. 

While it is true that the consumption of carbohydrates and protein is essential and has beneficial effects on training, the 30-60 minute time frame in which your body absorbs these nutrients is not as narrow as we once thought. In fact, ongoing research has suggested that the body will still take advantage of the nutrients up to 6 hours post-workout. Additionally, a study conducted in 2017 proved that if a pre-workout meal or snack containing both protein and carbohydrates is consumed, then your post-workout meal doesn’t need to be consumed immediately after you finish your workout. 10,11

So, what does this mean?

To simplify, there’s absolutely no harm in consuming carbohydrates or protein right after training, so if this works for you, keep it up. However, the fact that you must consume these sources within the first 30 to 60 minutes post-workout to get all the benefits is not true, as there is not enough scientific evidence to prove it. Instead, focusing on total carbohydrate and protein intake rather than specific timing can be more helpful to ensure that you’re replenishing your energy and enhancing muscle growth and recovery.
If you have additional questions about your post-workout nutrition or want to learn more about the anabolic window, we can help! Click here to meet with a registered dietitian nutritionist today.

References:

  1. https://www.self.com/story/theres-a-surprising-reason-youre-hungry-after-a-workout
  2. https://www.healthline.com/health/fitness-exercise/working-out-on-an-empty-stomach#risks 
  3. https://scholars.wlu.ca/etd/1851/
  4. https://mlj.goums.ac.ir//article-1-1025-en.html
  5. https://www.corporatewellnessmagazine.com/article/hunger-vs-thirst 
  6. https://familydoctor.org/athletes-the-importance-of-good-hydration/ 
  7. https://www.acefitness.org/resources/everyone/blog/6675/healthy-hydration/ 
  8. https://www.runnersworld.com/nutrition-weight-loss/a30980352/eating-after-workout-run-refuel-not-hungry/
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
  10. https://lewis.gsu.edu/2021/10/13/fact-or-fiction-the-anabolic-window/#:~:text=While%20the%20common%20belief%20is,the%20individual%20is%20training%20in.
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5214805/

Post written by FFC Dietetic Intern Patricia Rodríguez.

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Got Questions About Sugars And Sweeteners? We’ve Got Answers.

Are you confused about which sugars are “healthy” or which sweeteners are “safe” to consume? Are you wondering what about the difference between the two types of sweetness? If curiosity is calling, this blog is for you! We will address non-nutritive sweeteners, sugars and added sugars, and where to look on Nutrition Facts Label. In addition to defining these terms, we will delve into the “why” behind each sweetness and the impact they have on our health, specifically our gut-brain axis and our gut microbiome.

Defining Non-Nutritive Sweeteners

First, “non-nutritive sweeteners” is the umbrella term for artificial sweeteners, sugar alcohols, and novel sweeteners. Like the name implies, these sweeteners have no nutrients, which means they are also a zero-calorie option. Artificial sweeteners are chemically derived and made in labs. Examples include aspartame, sucralose, saccharin, and acesulfame potassium.

Similarly, sugar alcohols are made through chemical modification of sugar (glucose) or less likely by way of fermenting natural sugars from fruits and vegetables (fructose). Examples of sugar alcohols include erythritol, xylitol, sorbitol, and isomalt.

Lastly, novel sweeteners are still non-nutritive, but are derived from natural sources. Usually, they are less processed than artificial sweeteners and sugar alcohols. Examples of a natural sweetener are
allulose, monk fruit, stevia, and tagatose.

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Impact of Non-Nutritive Sweeteners on Our Health

Now, we will dive into how these non-nutritive sweeteners impact our health. Let’s follow an ice cream treat made with sucralose from the time it touches our tongue to the moment our body registers what fuel it’s being given. Our taste buds initially sense the sweetness but do not have the complexity to know if it is derived from sugar or a sweetener.

One long nerve called the vagus nerve connects our brain and our gut and acts as a telephone line so the two can constantly communicate. Once the brain identifies sweetness of the ice cream, it sends a message to our gut which has specialized cells that tell whether the sweetness is real sugar or something artificial, and if there is any nutrient value associated with the sweetness. Then, the gut sends a message back with a stamp of satisfaction or a stamp of disapproval. The specialized cells in the gut are unsatisfied with a non-nutritive option and would prefer the real sugar to satisfy a sweet craving.

According to recent research from August 2022, all the non-nutritive sweeteners are generally regarded as safe by the FDA; however, some may be worse for our health than others. It was found that saccharin and sucralose may impact blood sugar more than we initially thought, and that the artificial sweeteners change our gut health by stripping our gut of healthy microbiota. This is seen when artificial sweeteners are consumed regularly in as little as 2 weeks. If selecting a non-nutritive sweetener, opt for a novel sweetener like stevia or monk fruit.

Related: Click Here To Learn How To Optimize Your Metabolism

Pros and Cons of Non-Nutritive Sweeteners

Pros:

  • Sweet taste without increasing energy intake
  • Minimally affects blood sugar for people with Type 2 Diabetes (except maybe sucralose and saccharin)
  • Do not increase the chances of developing dental cavities

Cons:

  • Provides no nutritional value
  • Negatively impacts and/or alters gut health
  • May lead to inadequate calorie intake
  • Not a 1:1 substitute for sugar

Defining Sugar & Added Sugar

Second, total sugar encompasses both natural sugar and added sugar. Both are nutrient-dense and some are more beneficial for our health than others. First, natural sugars are found in whole, unprocessed foods like fruits (fructose), dairy (lactose), and 100% honey, maple syrup, and agave (fructose/glucose). These foods provide energy in the form of carbohydrates so they are calorie-dense and are packed with vitamins and minerals.

Added sugar includes natural sugars or naturally derived sugars(like sucrose or table sugar) that have been added to foods during processing, cooking, or before eating. Added sugars are often found in coffee drinks, candies, sodas, baked goods, and sports drinks. However, when we read the ingredients list on a food item and the only sugar ingredient is honey, it will still be reflected on the Nutrition Facts Label as an added sugar because it was not originally a part of the food item.

Look at the food label below. In this product, the total sugars are 12g and the added sugars are 10g. This means that in this food product 2g are naturally occurring and 10g were added at some point during processing, regardless of if the 10g comes from honey or from table sugar. Work with your Registered Dietitian to determine the amount of added sugar that’s best for your body.

Related: Sugar Cravings: Why We Have Them And What They Mean

Impact of Sugars on Our Health

Let’s follow that same ice cream treat from above to our gut, but this time it is made with real sugar. Again, our taste buds can’t tell the difference from real and artificial foods, but they know there is something sweet. This is where the brain takes over and sends a message down the vagus nerve to the gut to see what the consensus is: real or not?

The gut solves that this is real sugar and that the body is going to get some nutrients from this sweetness. It is satisfied and sends approval back to the brain.

Regarding our gut health when we eat sugar, a few studies shows that our gut is not altered as much when we eat real sugar versus artificial sweeteners. If we continue to eat high amounts of sugar consistently, then our healthy gut microbiota will start to die off; however, eating moderate amounts of real sugar most of the time will not impact our gut health negatively.

Pros and Cons of Sugar

Pros:

  • Our bodies run on sugar (glucose) for energy
  • Natural sources have antioxidants and nutrients like fiber, vitamins and minerals
  • Useful for baking
  • Adds desire to our diet

Cons:

  • Added sugars can sneak in easily throughout the day
  • Too much sugar can lead to high blood sugar, insulin resistance, metabolic syndrome, dental issues, elevated triglycerides, obesity

Key Takeaways

  1. Choose whole foods first for a sugar fix (i.e., sugar from sources like fruits, dairy products, 100% honey and maple syrup)
  2. Keep added sugars to less than 10% of total daily calories or about 24g/day
  3. Remember, sweet cravings are only truly satisfied through sugar intake, not with artificial sweetness
  4. Artificial sweeteners are non-nutritive and affect gut microbiome more easily than sugar
  5. The artificial sweeteners sucralose and saccharin may contribute to glucose intolerance
  6. If opting for artificial sweeteners, choose a more natural source like stevia or monk fruit and focus on more probiotic foods to build gut health and prebiotic foods to maintain gut health
  7. Read the Nutrition Facts Label for total sugars, added sugars, and ingredients

References

  1. https://my.clevelandclinic.org/health/articles/15166-sugar-substitutes–non-nutritive-
    sweeteners
  2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/facts-about-sugar-and-
    sugar-substitutes
  3. https://www.nature.com/articles/s41586-020-2199-7
  4. https://doi.org/10.1016/j.cell.2022.07.016
  5. https://today.duke.edu/2022/01/your-gut-senses-difference-between-real-sugar-and-
    artificial-sweetener
  6. https://www.inverse.com/mind-body/how-does-sugar-influence-the-microbiome
  7. https://www.the-scientist.com/news-opinion/artificial-sweeteners-alter-gut-bacteria-in-
    humans-70395

Post written by FFC Dietetic Intern Leah Kostos.

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Optimizing Your Metabolism With Nutrition, Lifestyle And Physical Activity

Metabolism is a tricky topic. Every day, whether I’m seeing clients at FFC, talking to friends or getting served a targeted Instagram post, I hear/see the words metabolism or hormones. It’s hard to pinpoint exactly how each individual person’s metabolism works, and in the field of nutrition, research is always ongoing. 

Metabolism is complex and various factors impact it. While we can’t control all factors that impact our metabolism, we may be able to address some and ultimately optimize the way our metabolism works through nutrition, lifestyle and physical activity. 

What Is Metabolism?

Metabolism refers to how your body stores and uses energy from food. It’s how your body works to break down nutrients into their simplest form for transport into cells. 

Here’s a quick breakdown of the function of how your body utilizes (or metabolizes) energy: 

  1. The body breaks down macronutrients into their simplest form for transport to your cells

Carbohydrates →  glucose

Protein → amino acids

Fat → fatty acids

  1. Growth and maintenance of muscle
  2. Break down of fat stored in the body

Factors That Impact Your Metabolism

When it comes to factors that have the biggest impact on our metabolism, it really boils down to three things: 

  • Metabolic Rate
  • Hormones
  • Nutrients

Metabolic Rate

Metabolic Rate refers to the total amount of energy expended each day and is determined by three main components: 

  • Basal metabolic rate (BMR)
    • The amount of energy we use at rest. Although it may not seem like you’re doing any active work, your body is working hard to keep the heart pumping, build and repair cells and make sure all the organs are functioning properly. BMR actually accounts for about 50 – 80% of our daily energy expenditure.
    • So, what determines BMR? It can be influenced by a combination of genetics, body size, lean muscle mass, age, gender, hormonal balance, environmental temperature, how we eat and drug use. 
  • Thermic effect of food
    • The energy used by the body to digest, absorb, transport and store nutrients.
  • Physical activity
    • Energy used during physical movement
    • Varies depending on how much energy is used each day

Related: My Resting Metabolic Rate Test Experience And What I Learned

Hormones

Metabolic functions are controlled by hormones. Hormones control: 

  • Hunger
  • Motivation
  • Focus
  • Well-being
  • Fat and muscle storage and breakdown 

The key is to strike the right balance of hormones, otherwise, regular metabolic functions can be disrupted. Some common hormones that impact our metabolism are thyroid hormones, ghrelin, leptin, testosterone, estrogen, human growth hormone, insulin, and cortisol.

Nutrients

Outside of energy in, energy out, what you eat and how much you eat may impact your metabolism. Different nutrients may impact the hormones that dictate how your metabolism runs. 

The following are macronutrients and foods that may impact your metabolic hormones: 

  • Sugar: excess amounts can cause deregulation of metabolism and sex hormones
  • Fiber: regulates blood sugar and helps avoid hunger
  • Omega-3 fatty acids: act as metabolic messengers that signal use of fat for energy
  • Protein: decreases sensations of hunger, improves energy and limits cravings
  • Water: helps control hunger by creating sensation of fullness
  • Tea: may have fat-burning effects; can help reduce stress and relax nervous system
  • Coffee: can increase stress hormones and increase blood sugars
  • Sweeteners: may increase hunger, causing release of fat-storing hormones
  • Cacao (100%): can help with feelings of satisfaction, motivation and provide energy
  • Alcohol: can slow down metabolism of fat and cause dehydration

Related: How To Enhance Your Longevity Through Nutrition

Micronutrients that are involved in making your metabolism work at its optimal level are: 

  • B Vitamins: essential for energy metabolism (FOOD SOURCES: meat, seafood, eggs, poultry, legumes, milk, leafy green vegetables)
  • Vitamin D: may help control blood sugar (FOOD SOURCES: salmon, mackerel, egg yolks, beef, liver, fortified milk, some mushrooms) 
  • Calcium: may help control blood sugar (FOOD SOURCES: dairy products, yogurt, sardines, beans and lentils, leafy green vegetables)
  • Iron: vital for cell functioning and hormone production (FOOD SOURCES: meat, beans, fortified cereals, brown rice, nuts, tofu, leafy green vegetables) 
  • Magnesium: needed for chemical reactions that produce energy (FOOD SOURCES: nuts, seeds, legumes, spinach, bananas, whole grains, potatoes) 

Optimizing Your Metabolism Through Nutrition And Lifestyle

While there are many things you can do to help regulate and balance out your hormones so that your body’s metabolism can run as smoothly as possible, here are my top 6 to get started:

  • Watch the amount of starchy/sugary foods at meals to ensure blood sugar is regulated and doesn’t cause an imbalance of other metabolic hormones
  • Eat healthy fats to support fat metabolism
  • Eat lean protein or plant-based protein 
  • Try weight training and high intensity interval training workouts to help with fat metabolism 
  • Get 7 – 9 hours of sleep – this allows the body to rest, regenerate and reset hormonal balance
  • De-stress – stress can increase energy metabolism but too much stress can stimulate increase of cortisol, and excess cortisol can suppress testosterone, which may cause a decrease in muscle mass and metabolism and lead to extended insulin release and increased fat storage 

Here’s Where To Start

That was a lot of information, I know, but metabolism is really complex. If you feel like your metabolism has changed or you are simply looking for where to start, the first thing I recommend is making sure you are feeding your needs. So if you’re working out, that means making sure you’re eating enough to support those workouts and daily activities.

The best way to figure out how much energy you need is through indirect calorimetry – which is a method used to measure how your body is converting oxygen to carbon dioxide (aka – how your body is metabolizing energy). It’s used to measure your energy expenditure (or, calories “burned”). If you want to know more about how to do this, FFC offers a Resting Metabolic Rate Test. Once we figure out the current state of your metabolic rate, we can talk about what you’ve been doing in terms of lifestyle, physical activity and nutrition that may be impacting your energy expenditure and metabolic hormones.

The process is ongoing, but taking metabolism from all angles, bit by bit, can help optimize it for your needs.

Post written by FFC Registered Dietitian Kathy Chung.

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How To Enhance Your Longevity Through Nutrition

In 1950, life expectancy in the United States was between 60-70 years of age. In 2015, it was between 70-80 years of age. The global average life expectancy increased from 46 years to 71 years over that same timeframe. This might not be new information to most – people are living longer.

These increases in life expectancy have helped us in many ways. We’re getting to see grandkids start their careers and their own families. We’re spending more time at retirement age, some of us shifting from our careers to enjoy hobbies and slowing down. But there is a difference between lifespan and healthspan. Are we living the fullest life in older age? Are we maximizing this extra time and feeling great during it? According to the American Heart Association, “healthspan—aka the number of years a person can expect to live in relatively good health, free of chronic disease and disabilities of aging—is currently 66 years.” This means there’s a several year difference in merely living and in thriving.

This difference can’t be explained by just one factor, and will vary based on social determinants of health such as race, socioeconomics, and location. However, when it comes to nutrition, there are a few specific things we can do to increase our own healthspan, and I’ll dive deeper into each one in this article:

  1. Eating more whole foods and less ultra processed foods
  2. Maintaining (or building) muscle mass as you age
  3. Reducing alcohol intake

Eating more whole foods and less ultra-processed foods

As Michael Pollen said best, “Eat food, not too much, mostly plants.” The basis of nutrition really is as simple as that, but that doesn’t mean it’s easy! Our fast-paced society lends much better to foods that have been ultra-processed, such as packaged snacks, restaurant meals and sugary drinks.

Ultra-processed foods are those that have been changed in a way that takes away important nutrients (think white bread) or adds ingredients that are poor for our health (think of the laundry list of ingredients that you can’t understand on some food labels). By consuming more whole foods and less ultra-processed foods, you’re providing your body with fiber for optimum gut health (which leads to brain health, immunity, and more!), micronutrients to make sure your body machine is working properly, and water to hydrate you. Here are some tips on how to incorporate more whole foods easily into your day:

  1. Buy nature’s convenience foods such as bananas, apples, pears, carrots and celery and keep it on the counter or at eye level in the fridge.
  2. Let the grocery store do some of the prep for you such as pre-made guacamole and hummus, hard boiled eggs, pre-chopped vegetables, and Sargento’s Balanced Breaks portioned snacks.
  3. When eating out with friends or family, choose a protein source (chicken, fish, eggs, beans, turkey) paired with vegetables (baked potato, side salad, roasted seasonal vegetables). These options tend to have less processed carbohydrates and keep you full for longer!

Related: Simple Ways To Incorporate Plant-Based Proteins Into Your Diet

Maintaining (or building) muscle mass as you age

It is never too late to start an exercise routine! The recommendation for optimum health is 150-220 minutes of moderate to intense activity every week. I also recommend that you incorporate strength training 2-3 times a week. This is because exercise isn’t only good for our heart, it’s also a chance to build or maintain muscle mass, which has been shown to protect our bones, keep us at a healthy weight and increase healthspan as we age. In addition to exercise, incorporating enough protein throughout the day will help in this goal. Here are some tips on how to easily eat enough protein:

  1. Aim for a serving of protein at least 3 times per day. This can come from meat, seafood, legumes, nuts, seeds or dairy products.
  2. Have ready-to-eat protein available at home, such as plain Greek yogurt (if you absolutely need a flavor, try Siggi’s or Chobani – less sugar!), canned tuna or salmon, hard boiled eggs, nuts and seeds, roasted chickpeas, hummus or pre-made protein shakes (Fairlife is a great option).

Related: What You Should Know Before Taking Dietary Supplements

Reducing alcohol intake

Alcohol inhibits absorption of nutrients (specifically thiamin, vitamin B12, folic acid, and zinc), disrupts sleep quality, and may lead to malnutrition and increased risk of heart disease, stroke, type 2 diabetes and several types of cancer. It’s no wonder, then, that it can significantly decrease our healthspan! For most people, it is okay to drink alcohol in moderation, however I suggest listening to your body on how you feel the next day and if you need to reduce your intake. Here are some tips on how to reduce your alcohol intake:

  1. Hydrate while drinking alcohol! For every alcoholic drink, aim for 1-2 glasses of water in between. This will help keep you hydrated and overall drink less alcohol in the given timespan.
  2. Try non-alcoholic alternatives such as club soda with a splash of lime or grapefruit juice, non-alcoholic beers or iced tea.
  3. Extend your alcoholic drinks by adding LaCroix or Spindrift to cocktails, sparkling water to cold wine or simply sipping slower!
  4. Find other activities to socialize with friends and family. Some of my favorites are going on walks, grabbing coffee or tea and taking a class to learn something new together.

Increasing your healthspan does not need to be complicated! Choose 1-2 of these ideas to start this week, and slowly build them into your lifestyle. Let us know how it’s going on Instagram & reach out to Amy for a complimentary discovery session to learn more about how to feel your best, no matter your age!

Resources:

https://ourworldindata.org/life-expectancy#twice-as-long-life-expectancy-around-the-world

www.heart.org

Post written by FFC Registered Dietitian Amy Carson, RDN, LDN, CPT.

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10 Tips To Help You Conquer Emotional Eating According To A Registered Dietitian

Do you struggle with eating too much or eating less healthy food when you’re bored, stressed or anxious? Here are 10 tips to help you get a handle on emotional eating.

1. Keep A Food Diary

Be sure to write down what, when, how much you eat, how you’re feeling and how hungry you are. This can help you to figure out if there is a connection between your mood and food intake.

2. Tame Your Stress

Instead of turning toward food, find stress relief by practicing yoga, meditation and/or deep breathing.

3. Check In With Your Hunger

Are you physically or emotionally hungry? If you just ate a couple hours ago and don’t have a growling stomach, you may not be hungry and you may just be thirsty. Drink some water and see if the craving passes.

Related: Finding Balance In Your Diet and Challenging Your Food Guilt

4. Get Support

Do you have a good support system such as friends or family? If you’re lacking support, this may be a reason you’re turning toward food to cope. Find a support group or seek out the help of a registered dietitian to help you figure out an appropriate eating plan that fits your needs best. 

  • Email nutrition@ffc.com with your FFC club location and availability, and one of our RDs will reach out to you to schedule a 15 minute complimentary discovery call with you (we even accept BCBS, United and Cigna PPO for visits!).

5. Fight Boredom

Instead of eating just to pass time, take a walk, watch your favorite show, play with a pet, call a friend or read a book.

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6. Take Away Temptation

If you’re someone who likes to endlessly eat potato chips or cookies when you’re stressed or bored, avoid buying foods that are triggering for you. Instead treat yourself once-twice per week to a dessert, some pizza or a burger + fries/chips.  Also, if you’re feeling emotional, postpone your grocery trip so that you’re less likely to buy tempting foods.

7. Avoid Deprivation

When people try to lose weight it can lead to eating too few calories, eating the same meals often and restricting yourself from having treats. This can cause you to crave food even more. Try to eat satisfying amounts of healthier foods, enjoy an occasional treat and get plenty of variety in your diet to help curb cravings.

  • Not sure how much you should be eating to support your health goals? Resting metabolic rate (RMR) testing is recommended for you to figure out exactly how much you should be eating per day. Any FFC dietitian can perform this test for you and provide you with a meal plan that meets your nutritional needs.

Related: The Truth About Intermittent Fasting

8. Have Healthy Snacks

If you feel the urge to eat between meals, have something with fiber (ex. fruit, whole grain popcorn) + something with protein/fat (ex. nut butter, eggs, Greek yogurt) to help fill you up. 

9. Learn From Your Setbacks

At the end of the day we are all human and no one is a perfect eater. If you are more indulgent than usual, forgive yourself and eat healthier at the next meal. Think back to why this happened and try to have a plan for how you can prevent this in the future. Focus on all the positive changes you’re making so far and give yourself credit for striving for change to become a healthier you.

10. Seek Help If Needed

If your self-help efforts do not seem to help taming your emotional eating, consider seeing a therapist. He/she can help you understand why you emotionally eat and help you find healthier coping skills.

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Post written by FFC Registered Dietitian Alicia Huggler.

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What You Should Know Before Taking Dietary Supplements

The use of dietary supplements seems to be more popular than ever, with more than three quarters of Americans taking them yearly. However, only about a quarter of supplement users have confirmed test results indicating a nutrient deficiency.

While dietary supplements can be prescribed by a doctor, many supplements can easily be purchased over the counter for anyone to use. Supplements do have a purpose and can be beneficial in certain scenarios, but it is important to be informed regarding potential risks associated with purchasing and using supplements.

So, What Can Dietary Supplements Do?

Supplements can be used to:

  • treat nutrient deficiencies
  • help increase intake of essential nutrients that may help reduce the risk of certain chronic diseases
  • and/or support nutrient delivery for exercise or when food sources are limited. 

It is best to obtain these nutrients through food first unless otherwise recommended by your healthcare provider. Supplements are to be used as a “supplement” to nutrients from food or as a secondary course of action if assistance with nutrient levels are needed. 

Therefore, supplement intake should be considered and recommended on a case-by-case basis, so be sure to refer to your Registered Dietitian and physician regarding your nutrient levels and when considering supplement use.

Related: The Truth About Intermittent Fasting

Types of dietary supplements can include ingredients such as:

  • Vitamins
  • Minerals
  • Herbs
  • Amino acids or proteins
  • Enzymes

Supplements also come in a variety of different forms, such as:

  • Tablets
  • Capsules
  • Soft gels
  • Powders
  • Liquids (shakes, smoothies, sports drinks, etc.)
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Things To Consider Before Taking Dietary Supplements

The major risk associated with the use of supplements is in how they are regulated. Some facts to consider are:

  • Manufacturers do not need FDA approval to sell their supplements. 
  • The FDA regulates supplements as food, not drugs. They do not receive an actual approval; they only monitor manufacturers to ensure they are compliant with regulations. 
  • The FDA does not review dietary supplements for safety, effectiveness or mislabeling of ingredients before they are marketed. 
  • Supplement companies cannot state that their products cure, treat or prevent diseases of any kind. 
  • Some supplements are third-party tested by the USP or NSF. The USP verifies whether the product was made in a clean and controlled facility and ensures proper labeling of ingredients and quantities. The NSF is similar to the USP, but they also conduct testing for safety and ensure there are no contaminants. These are good certifications to look for if you are in the market for a supplement. 

Other risks to consider:

  • Supplements can have interactions. Taking a wide array of dietary supplements could have adverse effects in combination with other supplements or certain drugs. 
  • Know the recommended dosage. Taking too much of a supplement can have adverse effects. 

Related: What’s The Difference Between A Nutritionist and A Registered Dietitian?

Tips For Choosing A Dietary Supplement

  • “Natural” does not always mean safe. 
  • Question claims that sound too good to be true. For instance, if they make claims that it cures or prevents a disease, that it’s completely safe, that it has no side effects, weight loss claims, or claims to be better than a prescription drug. 
  • Consult a healthcare professional before starting a dietary supplement. 
  • Research supplements through the NIH, FDA, or USDA.
  • Search for supplements that have been third-party tested (NSF certification, USP verification)

What’s The Deal With Supplements For Exercise?

There are both pre-workout and post-workout supplements on the market. Pre-workout supplements often include stimulants, buffers and creatine. Users supplement these to try to increase their energy, stamina, recovery, muscle repair and muscle strength during exercise. Post-workout supplements like BCAAs are often used to try to enhance muscle repair and building after exercise. Most of the research done on these supplements are not long-term studies for safety and effectiveness. If they work for you, great! Still, always be sure to consult a health professional.

It is important to note that all of these nutrients are found abundantly in the foods we eat. Stimulants are found in coffee, tea and even chocolate. Buffers and BCAAs are found in most protein rich foods like meats, dairy products and nuts, and creatine is found in most animal meats. However, if you are interested in supplementing them, be aware of the side effects associated with each supplement, the possible risk of supplement contamination and the regulation of supplements.

Schedule a complimentary 15-minute discovery call with one of our Registered Dietitians at ffc.com/nutrition to learn more & find out if supplements are right for you.

References:

  1. Center for Food Safety and Applied Nutrition. What you need to know about dietary supplements. U.S. Food and Drug Administration. https://www.fda.gov/food/buy-store-serve-safe-food/what-you-need-know-about-dietary-supplements. Accessed November 29, 2021. 
  2. Commissioner Oof the. Dietary supplements. U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/dietary-supplements. Accessed November 29, 2021. 
  3. Dietary supplement use reaches all time high. Dietary Supplement Use Reaches All Time High | Council for Responsible Nutrition. https://www.crnusa.org/newsroom/dietary-supplement-use-reaches-all-time-high. Accessed November 29, 2021. 
  4. Dietary supplements fact sheet – sportsrd.org. https://www.sportsrd.org/wp-content/uploads/2018/11/Dietary-Supplements-Fact-Sheet.pdf. Accessed November 29, 2021. 
  5. Poll finds 86% of Americans take vitamins or supplements yet only 21% have a confirmed nutritional deficiency. American Osteopathic Association. https://osteopathic.org/2019/01/16/poll-finds-86-of-americans-take-vitamins-or-supplements-yet-only-21-have-a-confirmed-nutritional-deficiency/. Published July 19, 2019. Accessed November 29, 2021. 
  6. Should you take dietary supplements? National Institutes of Health. https://newsinhealth.nih.gov/2013/08/should-you-take-dietary-supplements. Published July 13, 2017. Accessed November 29, 2021.
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Post written by FFC Dietetic Intern Lindsay Jarger.

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5 Secrets To Keeping Your New Year’s Resolution

Welcome to 2021! Another year has come and gone. What a year 2020 was, am I right? With every new year comes new goals and possibly a New Year’s resolution. Did you know: research shows that only 8% of those who set New Year’s resolutions are successful in achieving them? If you’re looking to keep your resolution in 2021, continue reading to learn 5 secrets to keep your New Year’s resolution.

1. Set SMART Goals

“SMART” stands for specific, measurable, attainable, relevant and timely. When setting goals, you want to make sure that they fit all of the categories above. By setting SMART goals, you define how you’ll achieve your goal and identify why you are working toward it. An example of a goal that is not “SMART” would be “I want to lose weight”. An example of a SMART goal would be “I want to lose 15 pounds in 4 months while working with a personal trainer and dietitian”.

2. Start Small

When setting goals, you want to be realistic and honest with yourself. Start with a goal that is easy to achieve in a short amount of time. This will help you gain a sense of accomplishment. You can also break up goals into short term and long term goals. If your goal is to lose 15 pounds in 4 months, you may want to break that down into separate goals for each month.

Related: 3 Easy Mocktail Recipes To Try

3. Make A List (And Check It Often)

Writing down your specific plan on how you will obtain and achieve your goals makes them tangible. Checking back on your goals and resolutions will help you keep on track to meet them.

4. Find A Source Of Accountability

By sharing your goals and resolutions with others, it will help keep you focused on meeting them. Find a friend or family member to help keep you accountable and support you through the process. By working with a personal trainer and dietitian, they can provide not only education, but accountability and support to keep you on track.

5. Don’t Beat Yourself Up And Celebrate Your Success!

Confidence grows with each goal you achieve. A broken resolution isn’t a failed one until you quit. As long as you keep working toward your SMART goal, you can still achieve it.

One of the biggest reasons people “fail” on their New Year’s resolutions is because they give up after one setback. Keep your head up, focus on consistency and stay positive! Just like you, your health is one of a kind! What works for another person may not work for you, so don’t compare your goals or success to anyone else.

Related: What’s the deal with Intermittent Fasting? Find out the scoop from a Registered Dietitian

Post written by FFC Registered Dietitian Chelsea Rice.

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The Truth About Intermittent Fasting

The health and wellness space is no stranger to diet trends. Joining the ranks of celery juice and ketogenic diets in popularity this year is intermittent fasting (IF). And while intermittent fasting has been making headlines, does this trending topic really deliver on its supposed health benefits? 

Intermittent fasting has been gaining popularity since 2012 when BBC broadcast journalist Dr. Michael Mosley released his TV documentary Eat Fast, Live Longer and book The Fast Diet. Journalist Kate Harrison’s book The 5:2 Diet based on her own experience, and Dr. Jason Fung’s bestseller The Obesity Code also generated much buzz on the effectiveness of intermittent fasting.

What Is Intermittent Fasting?

So what exactly is IF, and why all the hype? Also known as intermittent energy restriction, intermittent fasting is derived from traditional fasting, a universal ritual used for health or spiritual benefit as described in early texts by Socrates, Plato, and religious groups. IF is an umbrella term for various meal timing schedules that cycle between voluntary fasting and non-fasting over a given period. Promoters of IF claim that it can improve markers of health that are associated with disease and change body composition.

This voluntary fasting and non-fasting can be split up in a number of ways, including these popular methods:

Alternate Day Fasting

In Alternate Day Fasting, you alternating between days of no food restriction and days that consist of one meal that provides about 25% of daily calorie needs. For example: Mondays, Wednesdays and Fridays would consist of fasting, while the alternate days would carry no food restrictions.

5:2 Fasting

The 5:2 diet approach advocates no food restriction five days of the week, cycled with a 400-500 calorie diet the other two days of the week.

Time-Restricted Fasting

In Time-Restricted Fasting, there is a designated time frame each day for fasting. For example, meals are eaten from 12 – 8 PM, with fasting during the remaining hours of the day. The most popular time-restricted fasting is 16:8 (fast for 16 hours of the day, eat for 8 hours of the day).

Potential Health Benefits of Intermittent Fasting

There is some emerging research on IF that looks promising in terms of potential health benefits such as fat loss, blood sugar control, and cognitive effects. However, there is still a lot of research that needs to be done on the long term effects in humans. 

Specifically for women, it is important to understand that the majority of studies done on IF is on animals and men. Females may react differently to fasting than men due to differences in hormones, so it is important to watch for changes in menstrual cycles or any other negative symptoms. 

Individuals with the following conditions should abstain from intermittent fasting:

  • Diabetes (advanced or on medication)
  • Eating disorders
  • Use of medications that require food intake
  • Active growth stage, such as in adolescents
  • Pregnancy, breastfeeding

Potential Pitfalls of Intermittent Fasting

Interference with culture, work, and social settings.

Eating is so much more than just fueling our bodies and is a very social activity. Many celebrations, milestones, and special occasions revolve around food. With IF, it may be difficult to participate in social gatherings and other events.

Possible increased fixation on food.

Prolonged periods of food deprivation increases the risk for overeating when food is reintroduced, and may advance other unhealthy behaviors such as an increased fixation on food.

Possible negative side effects.

Side effects may include increased hunger, irritability, reduced ability to concentrate.

Nutrient needs may not be met.

When you restrict food, you restrict nutrients. If you are intermittent fasting, it is important to focus not only on timing of eating, but the foods you are eating to make sure you are getting a variety of nutrients.

The Bottom Line

When someone comes to me and asks about IF, the first thing I want to get down to is the WHY behind the reasoning for intermittent fasting. What are you seeking to accomplish? Is it weight loss? Blood sugar control? Increased energy? 

Intermittent fasting is not a magic pill, but it may help certain individuals with their health goals and eating patterns. If you don’t have any issues with hunger, headaches, lightheadedness, low blood sugar, or preoccupation with always thinking about food, then it may be beneficial if it is realistic for your lifestyle. 

If you do experience these symptoms, or if it isn’t realistic for your lifestyle, know there are many other ways to accomplish your health goals that do not require following a “diet”. Work with a Registered Dietitian to determine a personalized plan for your specific medical history, health goals, and lifestyle. 

Interested in learning more or speaking with one of our FFC Registered Dietitians? Email nutrition@ffc.com today to schedule a 15 minute discovery call!

Post written by FFC Registered Dietitian Chelsea Rice.

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Healthy Vegan German Potato Salad

German Potato Salad – Healthy, plant-based, oil-free, fat-free, gluten-free, easy vegan recipe

EASY |  SERVINGS: 6  |  READY IN: 20 MINUTES |  YIELD: 8 CUPS

This simple recipe is a healthy, vegan twist on a classic summer favorite.  Traditionally made with bacon and cider vinegar, this plant-based version gets bold flavor from smoked salt and spicy brown mustard. Serve this side dish for a gluten-free side that everyone will love.

Ingredients

  • 3 pounds Yukon Gold potatoes, cut into ½-inch thick disks
  • ¼ cup apple cider vinegar
  • 4 teaspoons spicy brown mustard
  • ½ red onion, diced
  • 1 teaspoon smoked salt
  • ¼ teaspoon ground black pepper
  • ¼ cup water (use the water from boiling the potatoes)

Related: Put one of these mocktails on your next party menu

Directions

To boil the potatoes:

Place the potatoes in a medium pot and cover with a couple of inches of water. Cover, bring to a boil, and reduce to simmer. Simmer until knife-glide tender, about 6-8 minutes. Because the potatoes are thinly sliced, keep an eye on them – it won’t take them long to be done.

To make the healthy vegan german potato salad:

While the potatoes simmer, prepare the other ingredients for the salad. In a large bowl, combine the cider vinegar, spicy brown mustard, red onion, smoked salt, and black pepper. Toss well to combine. After the potatoes have simmered for a few minutes (and have started to release some of their starches), portion out ¼ cup of the water. Add this to the bowl with the dressing ingredients.

When the potatoes are done simmering, remove from the heat, and drain well. Immediately add them to the bowl with the dressing ingredients. Toss well to combine. Taste to adjust seasoning.

Enjoy immediately, while still warm.

Related: Craving ice cream? Try one of these healthy ice cream recipes

Nutrition Facts

Servings 6.0
Amount Per Serving
Calories 144
% Daily Value *
Total Fat 0 g0 %
Saturated Fat 0 g0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg0 %
Sodium 434 mg18 %
Potassium 961 mg27 %
Total Carbohydrate 41 g14 %
Dietary Fiber 3 g13 %
Sugars 2 g 
Protein 5 g9 %
Vitamin A0 %
Vitamin C69 %
Calcium3 %
Iron9 %

Post written by FFC group fitness instructor Katie Simmons. Some photos provided by Katie Simmons.

More about Katie: Katie is a group fitness instructor at FFC and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com. You can also see more recipes at www.facebook.com/plants-rule and follow her on Instagram at @chefkatiesimmons.

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Simple Ways to Incorporate Plant-Based Proteins Into Your Diet

More and more frequently, I’m hearing my clients set goals to eat fewer animal products. Whether it’s because their doctor recommended it, their friend is trying it or they’ve heard it’s good for the planet, I’m all about this direction of behavior change. Those that follow a plant-based diet have lower rates of obesity, diabetes and heart disease than those that eat meat. In addition, a diet rich in plants reduces pollution and destruction of topsoil and slows deforestation.  

While completely cutting out animal-based products may seem like the best option, I find that any diet change that happens too quickly is less likely to be sustained. If you are looking to move to a plant-based diet, I encourage you to begin by finding small ways to swap animal sources for plant sources in your overall diet. These swaps can help you get started:

Scrambled Eggs → Scrambled Tofu or Chickpeas

Use the same vegetables you would include with your scrambled eggs, but use mashed tofu or chickpeas instead of eggs. Season, saute and enjoy.

Bolognese Sauce → Tomato Sauce with Lentils

Lentils provide more fiber than ground beef and still house that filling protein. Buy them precooked in cans for ease.

Chicken Stir Fry → Chickpea Stir Fry

That wasn’t a typo! Chickpeas are just as hearty as chicken, but chickpeas help to cut back on the saturated fat and environmental impact of chicken.

Related: 10 Easy Ways to Increase Your Vegetable Intake

Cheese → Nutritional Yeast

Use nutritional yeast on top of pasta, stuffed peppers or roasted vegetables in place of cheese. This ‘seasoning’ packs a punch with B vitamins for high energy and still gives you the umami flavor of cheese.

Yogurt → Chia Pudding

Combine 2 Tbsp chia seeds with 1/2 cup plant-based milk, seal and let sit in the fridge overnight. In the morning, you’ll find a thick yogurt-y substance that you can top with fruit and nuts for even more of a nutritional boost.

Post written by FFC Contributor and Registered Dietitian and Medical Services Coordinator Amy Silver. 

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Chocolate Secret Spinach Oil-Free Plant-Based Muffins

Most vegan baking recipes involve lots of oil, refined sugar and refined flour. While these treats are free of animal products like butter, milk and eggs, they can often be less than nutritious. Taking a whole foods, plant-based approach to baking means get rid of refined ingredients. That means no oil, no sugar, no syrup, and only whole grain flour. How can you create a moist, delicious chocolate muffin under those guidelines? The secret: Spinach.

Spinach Adds Moisture, Replacing Oil

Removing oil from a baking recipe can leave you with a dry, crumbly muffin. To replace this lost moisture, I used spinach. Like most vegetables, spinach is packed with water. Technically, you could use any green in this recipe. However, sweet baby spinach is the ideal plant-based ingredient. It has natural sweet flavor, which compliments the flavor of these muffins well. Plus, you can find pre-washed bags in the produce section. Which means it’s quick and convenient.

To add even more moisture to the recipe, I also used unsweetened applesauce and unsweetened plain almond milk. These ingredients help create a smooth batter so that the muffins get plenty of rise during baking. You can use any plant-based milk for this recipe, though. Soy milk and rice milk also work.

Spinach is the secret ingredient to keep these oil-free muffins moist in this plant-based vegan recipe

Dates and bananas add sweetness, which means no refined sugar, syrup or honey

Unlike most vegan baking recipes, I want to keep this whole foods, plant-based. Therefore, I am trying to avoid refined ingredients like sugar, syrup or honey. Even so-called “healthy” sugars like coconut sugar and maple syrup are quite calorie-dense. Plus, they can spike your blood-sugar, making your energy fluctuate.

To sweeten this recipe, I used a combination of dried dates and ripe bananas. Pitted deglet noor dates add deep rich sweetness, similar to brown sugar or coconut sugar. However, they are loaded with fiber, which helps prevent your blood-sugar spike. Bananas have a lighter sweetness, similar to white sugar. They are also loaded with fiber and other nutritious vitamins and minerals like potassium, B6 and vitamin C. Using a combination helped balance the sweetness for these awesome plant-based muffins.

A blend of whole grain spelt flour and brown rice flour creates perfect texture

The last element to consider in this healthy vegan recipe was the dry ingredients. Again, many vegan baking recipes still use refined white flour. However, I wanted to use whole grain flours to keep this plant-based.

It took quite a bit of trial and error, but I found the perfect ratio of whole grain spelt flour and brown rice flour. Spelt flour has a nutty, rich flavor, which complements the chocolate flavor of these muffins. Brown rice flour helps retain moisture. This gives you moist muffins, with the perfect texture. Together, they create a crumble that has a good chew while also staying light and fluffy.

You’ll love these plant-based oil-free chocolate secret spinach muffins. They are: 

  • Moist and Perfectly Sweet
  • Freezer-Friendly
  • Kid-Friendly
  • Healthy
  • Chocolatey

Whole food, plant-based baking means you get more nutrition for less calories. We call this calorie density. Each of these muffins is only:

  • 120 calories
  • 1 gram fat
  • 17% daily fiber
  • 3 grams protein
  • 36% of daily calcium

Level: Medium
Servings: 16 muffins
Ready In: 40 minutes

Ingredients

  • 1 cup (200g) pitted dates
  • 5 ounces baby spinach, about 4 cups
  • ½ cup (114g) applesauce
  • 1 ½ cups (330g) mashed ripe bananas (about 3 bananas)
  • 2 teaspoons vanilla extract
  • 6 ounces (3/4 cup) unsweetened plain almond milk
  • 1 teaspoon instant espresso powder
  • 1 cup (120g) spelt flour
  • ½ cup (80g) brown rice flour
  • ½ cup (48g) cocoa powder
  • 2 teaspoons baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ¼ cup coconut flake

Directions

  1. Preheat your oven to 350. Line 16 muffin cups with parchment paper muffin liners.
  2. For the wet mixture: In a blender, combine the dates, baby spinach, applesauce, bananas, vanilla, almond milk, and espresso powder. Puree until smooth, scraping down the sides of the bowl as needed.
  3. For the dry mixture: In a large mixing bowl, place the spelt flour, brown rice flour, cocoa powder, baking powder, baking soda, and salt. Use a whisk to combine.
  4. Pour the pureed wet mixture into the bowl with the dry ingredients. Use a whisk to thoroughly combine. Try not to overmix as it will toughen the dough.
  5. To portion and bake the Chocolatey Secret-Spinach Spelt Muffins: Portion the batter into the pre-lined muffin tin, filling each cup about ¾ cup full. Sprinkle the coconut flake onto each muffin. Place in the oven and bake 25-30 minutes, until a toothpick can be inserted and come out clean.
  6. Remove and let cool 10 minutes in the muffin tins. Cool to room temperature. Then enjoy or refrigerate for later.

Chef Katie’s Healthy Cooking Tips:

Spelt Flour: Spelt flour is milled from a whole grain, a member of the wheat family. It has a nutty flavor that accents the chocolate in this recipe. Find it in the baking section of most groceries, near the other flours.

Gluten-Free:  Spelt is a member of the wheat family so it contains gluten.  For a gluten-free version of this recipe, substitute with a gluten-free all-purpose baking mix.

Dark Cocoa Powder: For the best flavor, use a high-quality dark baking cocoa powder. It’s worth investing in a product that has deep, rich flavor. This will make your chocolate baking more delicious.

Nut-Free:  You can substitute a nut-free, plant-based milk for the almond milk.  Soy milk, oat milk, and rice milk would work. Be sure to use plain, unsweetened milk for the best flavor.

Keep it Green:  You can omit the cocoa and espresso for a Mean Green version of this recipe.  Add ½ cup of spelt flour to make up for the cocoa powder. These end up tasting more like banana bread – a delicious, healthy, plant-based breakfast muffin!

Oil-Free Baking: I’m on a Mission to get rid of empty calories, like those found in refined oil. This recipe uses applesauce and whole foods to replace oil. For spray-free baking, use parchment muffin liners.

Post written by FFC group fitness instructor Katie Simmons. Some photos provided by Katie Simmons.

More about Katie: Katie is a group fitness instructor at FFC and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com. You can also see more recipes at www.facebook.com/plants-rule and follow her on Instagram at @chefkatiesimmons.

Nutrition Facts

Serving Size:

1 muffin

Amount Per Serving:

Calories 120

% Daily Value

  • Total Fat 1g 2%
  • Saturated Fat 1g 3%
  • Cholesterol 0mg 0%
  • Sodium 189mg 8%
  • Potassium 278mg 8%
  • Total Carbohydrates 27g 9%
  • Fiber 4g 17%
  • Sugar 12g
  • Protein 3g 5%
  • Calcium  36%
  • Iron 6%
  • Vitamin A 17%
  • Vitamin C 12%

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Finding Balance in Your Diet and Challenging Your Food Guilt

As a dietitian, many clients come to me mostly for weight loss purposes. One of the most important messages I teach my clients is that achieving weight loss isn’t about depriving yourself of less healthy food choices, but finding balance in your life to enjoy those foods in a more moderate fashion. 

Let’s use sweets as an example. There are three types of people when it comes to eating sweets. There is the person that can enjoy a small piece of 70% or higher dark chocolate daily to cure a sweet tooth, someone that needs 5-10 pieces at a time to feel satisfied (this is me, by the way) and someone that cannot have any sweets because it leads to a night full of chocolate, ice cream, candy bars etc. 

Related: Sugar Cravings — Causes and What They Might Mean

I personally do not buy sweets for my house because that makes eating in moderation difficult for me. Instead, I go out for dessert once per week, as I’ve found that this helps me find a balance between healthy eating and eating foods that feed my soul (anything chocolate!).

Keep in mind that no one is perfect, and there are times that my clients (and I) will overindulge. In these situations, remember that no one is a perfect eater and that it’s important to be kind to yourself. Instead of throwing in the towel after a slip up, brush yourself off and focus on making the next healthy choice with your eating habits. No one meal or slip up will ruin all of your efforts. 

Also, when you indulge, do not think of it as “cheating.” There is nothing wrong with an indulgence from time to time. Telling yourself that you are “cheating” when you eat foods that are not considered healthy often leads to a downward spiral of continued overindulgence and a massive feeling of guilt.

Related: Are you struggling in your relationship with food? 

Food, while meant to give you energy and prevent disease, should also be enjoyed with people you love and from time to time, should fuel your soul. Finding that balance is the key to health, because too much of anything isn’t necessarily a good thing!

For more information on how to find balance with your food choices and how to see results without fad dieting please reach out to FFC Park Ridge’s registered dietitian, Alicia Huggler, MS, RDN, LDN at ahuggler@ffc.com.

Post written by FFC Contributor and Registered Dietitian Alicia Huggler. 

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Vegan, Gluten-Free Recipe: Kale Waldorf Salad

Sweet, nutty and tangy, this vegan, gluten-free salad hits it all. The ingredients in the salad work double-duty as the ingredients for the oil-free dressing. Walnuts provide healthy fats. Apples and raisins add natural sweetness, and Dijon adds a tangy kick. This will win over any veggie skeptic. Serve with Butternut Squash Bisque, Mushroom Soup with Barley and Leek or Farro Vegetable Soup for a satisfying dinner.

kale salad with apples

Level: Easy
Servings: 6
Ready In: 15 minutes

Ingredients

  • 1/2 cup chopped walnuts
  • 1/2 cup raisins
  • 2 sweet, crisp apples (like Gala, Fuji, Braeburn or Honeycrisp)
  • 3 stalks celery, thinly sliced
  • 2 tablespoons Dijon mustard
  • Salt and Pepper, to taste
  • 2 tablespoons Champagne vinegar
  • 1 bunch lacinato kale

Directions

To prep ingredients:

Soak raisins in about 1/4 cup warm water, to soften. Toast walnuts in a 375 degree oven, 10-13 minutes, until golden and aromatic. Remove and let cool.

To make salad:

Strip kale from stems and thinly slice.

Place half of the celery, apples, walnuts and raisins in one bowl with the kale. This is your salad.

Place the other half in another bowl, along with the raisin soaking liquid, and mustard. This will become your dressing.

Place dressing ingredients in a blender with a couple tablespoons of water. Puree. Dressing should be a pourable, creamy consistency. Add water as needed to reach this consistency. Taste for salt and pepper.

Add dressing to salad ingredients. Use your hands to mix well.

Serve and enjoy. Gets even better after a day.

Related: 10 ways to increase your veggie intake

Chef Tips:

  • Apple Varieties: Choose any sweet, crisp apples for this salad.  Or, try it with pears!  
  • Kale Varieties: Kale comes in lots of varieties, including green curly, dark Tuscan and purple. Even the dark Tuscan kale has similar varieties like Dino and Nero. The original Italian version of this recipe calls for dark Tuscan kale, but you can use whatever variety you like.
  • Champagne Vinegar: This clear vinegar provides a light, mild flavor and is not as harsh as other acids like white wine vinegar or lemon juice. You can use it in other recipes calling for these ingredients.

Yield: 9-10 cups

Post written by FFC group fitness instructor Katie Simmons. Some photos provided by Katie Simmons.

More about Katie: Katie is a group fitness instructor at FFC and is also a personal chef based in Chicago. She specializes in creating delicious, healthy recipes for those with special dietary concerns like gluten-free, oil-free, plant-based, and low-residue. You can see more at www.plants-rule.com. You can also see more recipes at www.facebook.com/plants-rule and follow her on Instagram at @chefkatiesimmons.

Nutrition Facts

Serving Size:

About 1/6 recipe, 1 – 1 1/2 cups

Amount Per Serving:

Calories 134.17

Calories From Fat (44%) 59.35

% Daily Value

  • Total Fat 7.1g 11%
  • Saturated Fat 0.68g 3%
  • Cholesterol 0mg 0%
  • Sodium 99.8mg 4%
  • Potassium 440.89mg 13%
  • Total Carbohydrates 17.27g 6%
  • Fiber 2.04g 8%
  • Sugar 0.62g
  • Protein 4.13g 8%
  • Calcium 59.99mg 6%
  • Iron 89.04mg 495%
  • Vitamin A IU
  • Vitamin C 0mg 0%

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