Get ready for game day and celebrate the Bears home opener against the Packers on Thursday, September 5 from 6 – 10 PM! Specials will be available: $5 wells, $20 buckets plus wings specials too. Questions? Email firstname.lastname@example.org.
Join us along with RD Emily Marshall for our September healthy lifestyles support group meeting from 6 – 6:45 PM! This is free to attend – feel free to bring a friend/family member or anyone else in your support network. Questions? Email Emily at email@example.com.
Join RD Emily Marshall and trainer Chris Berlanga on Thursday, September 19 from 12 – 2 PM as they team up to answer all your health-related questions. No question is too hard, silly or crazy; find out how to live the healthiest life you can!
Celebrate Oktoberfest at the Splash Bar on Saturday, September 21 from 11 AM – 3 PM with $5 Oktoberfest beers, complimentary German eats by local’84, pretzel necklaces, games and more!
As we celebrate 35 years of being in business, we wanted to challenge our members – join us on Saturday, September 21 at 11 AM for a non-traditional triathlon event!
Ski ergometers, medicine balls, steps and other non-traditional formats will push your limits. Winners will receive prizes. Pre-registration required for event timing. Contact Beth Peterka, firstname.lastname@example.org for more information or to register.
Get ready for the big game here! Work out, then stop by between 9 AM – 12 PM for Bailey’s Irish Cream and Dark Matter coffee drinks, plus some delicious in-house coffee cake. Questions? Email email@example.com.
We’re thrilled to announce we’ve got fresh, expanded grab-n-go options now at the FFC West Loop local’84 Cafe. Stop by to try one of our quick, delicious and healthy options today, and don’t waste your workout by eating at a fast food restaurant down the street.
Plus through August 31, buy a smoothie and get half off any grab-n-go food item.
It’s almost time to head back to school so make the most of these last few relaxing days of summer by taking advantage of one of our August spa specials!
Men’s Facial: $95
* No two discounts apply. Service must be received in August.
60-minute Aromatherapy Massage: $101
* No two discounts apply. Service must be received in August.
3 No Chip Manicures: $125
*No two discounts apply. Services expire 1/1/20.
Active Release Techniques (ART) can play a part in addressing overuse injuries. It has been a major presence in Ironman races for over 20 years. ART is a movement based/soft tissue technique that addresses problems with muscles, tendons, ligaments, fascia and nerves which are often a result of overuse. When tissue is subjected to acute conditions (pulls, tears, contusions) or an accumulation of small tears (micro-trauma), scar tissue can build up. This can lead to decreased flexibility, decreased strength as well as feeling pain and can lead to inefficiencies in movement patterns.
Stop by NovaCare and see how our specialty treatments can help keep you active and pain-free! If you are experiencing any of these issues or have sustained a recent injury, please see one of our clinicians for a complimentary injury screen during the times listed below and experience the power of physical therapy!
- FFC East Lakeview – August 17; 9:30 – 10:30 AM
- FFC Elmhurst – August 10; 8 – 10 AM
- FFC Boystown – August 15; 4 – 6 PM
- FFC Gold Coast – walk-ins welcome
- FFC Lincoln Park – walk-ins welcome
- FFC Oak Park – August 28; 4 – 6 PM
- FFC Park Ridge – walk-ins welcome
- FFC South Loop – walk-ins welcome
- FFC Union Station – August 20; 11:30 – 1 PM
- FFC West Loop – August 20; 4:15 – 5 PM
Remember the days of back-to-school prep, making sure you had enough pencils, a cool backpack, and the good ole’ trusty lunchbox? The lunchbox was key: it housed your most precious snacks, giving you enough energy to sprint the bases during gym class kickball and stay awake in math class (maybe). Fast forward into adult years… what happened to your lunch box?
After several years as a registered dietitian, I’ve noticed that lunch tends to be the most neglected meal, with dinner and breakfast getting most of meal prep attention. That leaves a quick 15 minute, on the go option for lunch — whether a sad sandwich on white bread, a run to the drive through, or a “protein” bar (FYI there is probably more sugar than protein in your bar). Lunch deserves to be planned out! It’s the time of day you need a balance of protein, carbohydrates, and fat to give you energy to finish out the work day, replenish your energy from your morning workout, and prevent late night sweet cravings. Let’s bring some of that childhood excitement back to lunch!
The Lunchtime Essentials
A complete meal should include four main components: non-starchy vegetables, lean protein, complex carbohydrates, and healthy fats. Your lunch isn’t complete unless you can check off all four of these categories. And don’t forget 8-10 oz. of water!
Back to Packing
Don’t let your brown bag lunch history deter you! All the cool kids bring their lunch to work. It gives you the most control over your intake, which translates into your goals being achieved. Here are some ideas to get you started:
- Leftovers: I know, it was probably a stretch to get you to consider packing your lunch and now I’m suggesting leftovers. But hear me out — we don’t all have the time to meticulously plan out breakfast, lunch, and dinner in a balanced and timely way that gives us all necessary nutrients, can be stored properly for the week, and tastes good. That’s where leftovers come in: cook once, eat twice (or three or four times). Hello efficiency.
- Quinoa bowls: Quinoa is a high fiber whole grain that absorbs flavor; make a batch for lunches and it will taste better as the week goes on. Try a Mexican-inspired quinoa bowl with grilled chicken, black beans, chopped tomatoes, red onion, cilantro, and bell peppers topped with olive oil and lime juice dressing (add garlic, cumin, and sriracha for a little more flavor and heat).
- Snack lunch: Sometimes you may not have time to put together a cohesive meal for lunch and that’s okay. As long as you include all four components, you’re set. A snack-lunch could consistent of one cup baby carrots, one cup sliced cucumbers, one stick grass-fed jerky, an apple, and one brown rice cake topped with an individual packet of guacamole. Need more protein? Swap jerky for two hard boiled eggs. Plant based? Omit the jerky and use hummus instead of guacamole. Simple and satisfying.
When You Have to Buy Lunch
Of course, there will be inevitable days when you need to buy a lunch. Keep it simple. Avoid making huge substitutions and changes to pre-made menu items as this often changes the taste and volume of food so you may be hungry an hour later. First pick your protein, whether it’s animal or plant based; aim for 3-5 ounces (size of the palm of your hand). Then add veggies: a salad, grilled seasonal veggies, or a cup of broth-based vegetable soup. Lastly, choose complex carbohydrates. This can be brown rice, sweet potato, or farro. A carb serving should be approximately the size of your fist.
Now that you’ve thought about what to pack, create an action plan of how you will achieve this goal. Start realistically, committing to a packed lunch twice per week. Slowly add more days each week until your lunch packing pro. If you’re feeling extra proud of yourself, tag FFC in your lunchbox pictures on social media!
Want to set up a complimentary consultation with Liz? Email her at firstname.lastname@example.org!