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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…
Member weight loss journey story
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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…
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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…
Sugar cubes on a pink background
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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…
Woman drinking water out of a water bottle outside
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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…
Older couple sitting outside on a bench
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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…
Photo of a hand reaching for a donut
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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…
Person with a dietary supplement pill in their hand.
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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.…
Notebook outlining SMART goals
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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…
Man sitting at work desk looking at his watch.
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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…
potato salad in a bowl on the table
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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…
Uncooked dried lentil in wooden spoon.
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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…
Image of a bowl of baby spinach on a granite countertop.

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…
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Finding Balance in Your Diet and Challenging Your Food Guilt

When it comes to eating a balanced diet, don't let your mind run the show. An indulgence every now and then won't ruin your healthy choices, and feelings of food guilt can and should be challenged.
kale bunch on a table

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…
Sugar cravings causes and how to combat them

Sugar Cravings – Causes & What They Might Mean

When it comes to sugar cravings causes and ways to combat them, FFC Gold Coast registered dietitian Chelsea rice is an expert. Here are her tips!
Smart grocery shopping tips: shopping only the perimeter is a myth

Smart Grocery Shopping Tips: You Don’t Only Have to Shop the Perimeter

Only shop the perimeter? MYTH! RD Amy Silver breaks down smart grocery shopping tips, and how they definitely include the inner aisles too. Check it out!
Bento box lunch ideas for school or you!

Bento Box Lunch Ideas for School (Or You!)

Check out these bento box lunch ideas for school (or for your own midday meal!).
Keto bodybuilding: is it possible?

Keto Bodybuilding: Is It Possible?

Keto bodybuilding: is it possible? FFC Oak Park trainer shares some insights and tips for a bodybuilding on a keto diet.
Farmers Markets 101: reasons to shop at your city's farmers markets

Farmers Markets 101: Reasons to Shop at Your City’s Farmers Markets

Warm weather brings awesome farmers markets - here are 5 reasons why you need to start shopping local, at your city's farmers market!