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How to Read the New Nutrition Facts Tables

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Do you ever look at the Nutrition Facts tables? Do they help you decide which foods to buy or not? Do the numbers even make sense?

To be honest, I don't think it's the most user-friendly or helpful tool. But it's good to understand it since it's here to stay.

Let me give you a super-quick crash course on reading the Nutrition Facts tables, and give you a few hints on the new changes coming soon.

Then, try my delicious and super-easy snack recipe that’ll blow your pre-packaged granola bars out of the water.

Click here to read the full post

Probiotics, you need them now more then ever!!
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Probiotics have formed a vital part of Mediterranean and Middle Eastern diets for thousands of years, in the form of fermented milk and vegetable products such as yogurt and pickles.They are credited, in part, for the relatively low rates of chronic, age-related diseases that prevail in those regions.​

Now, research is catching up with this traditional wisdom in the form of accelerated scientific investigations into the broad spectrum health benefits of probiotics. This new science, known as pharmabiotics... read more

You've let yourself go

It happens to the best of us. That moment when you realise that you’ve let yourself go, and you need to get back on track.

It may happen when you’re looking in the mirror or when you glance at yourself in a recent photo.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

Making the Change.

It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. An ongoing healthy lifestyle that supports your ideal body weight.

These are your 2 areas to change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

  • Choose salad over chips or fries
  • Don’t add butter to your food
  • Eat fresh produce with every meal
  • Purchase fat free dairy products
  • Limit desserts to one or two per week
  • Cut out mindless snacking
  • Drink water, not soda

I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

How You Move. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your workout shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

  • Watch less TV
  • Stretch stiff muscles every day
  • Play at the park with the kids
  • Go for a jog
  • Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

Are you ready to transform your lifestyle and body? No more beating around the bush. The time is now.

Call or email me today to get started. Let’s do this!


Stressed Out?

Regular exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!)


Italian Pasta Salad

This isn’t your mama’s pasta salad recipe! Welcome to a whole new pasta salad, one that has ditched the chewy pasta for crisp, fresh veggies, and contains all of the Italian flavors that you love.

It’s a salad worth getting excited about! It’s hard to argue with fresh ingredients, and this salad is bursting with ‘em!

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

For the Italian Vinaigrette

  • ⅓ cup white wine vinegar
  • 2 Tablespoons olive oil
  • 1 Tablespoon fresh oregano, chopped
  • 2 teaspoons garlic, minced
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ⅛ teaspoon liquid stevia

For the Salad

  • 4 zucchini, peeled and cut into thin, 1-inch pieces
  • 2 English cucumbers, seeded and chopped
  • 2 cups cherry tomatoes, quartered
  • 1 cup green olives, quartered
  • ⅓ cup red onion, finely minced

Instructions

  1. Whisk together all of the vinaigrette ingredients in a small bowl.
  2. Combine all of the salad ingredients in a large salad bowl. Toss with the vinaigrette and chill before serving. Keeps in the fridge for several days. Enjoy!

Nutritional Analysis

One serving equals: 81 calories, 4g fat, 9g carbohydrate, 3g sugar, 504mg sodium, 3g fiber, and 2g protein

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Trisha DeHall & Rick Spottz

7923 Blue Ash Road
Cincinnati, OH

513-291-3481


Cincinnati Fit Body Fitness

At Cincinnati Fit Body Fitness offer boot camp, group training and personal training to help get you in the best shape of your life in the shortest, safest amount of time possible. We have fitness sessions for all levels and ages, and can assist clients in achieving their goals through motivational training and nutritional coaching. Grab a 3 Day Pass Here  and check us out.

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Are You Toxic? Could You Use A Colonic? But What Is A Colonic Anyway?

Colon hydrotherapy is a gentle purified water washing of the large intestine to clean, detoxify and aid in the reconstitution of intestinal flora. You comfortable lie on a colonic table and with a   colon hydrotherapy   machine, water is run very slowly into the colon. When slight pressure builds up in the colon, the water is released. To insure maximum sanitation, a disposable water and waste line and applicator are used. The therapeutic goals of colon therapy are to balance body chemistry, eliminate waste, and restore proper tissue and organ function.”   (click to learn more)​


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INFRARED SAUNA

Now Available at our Fitness Center is an Infrared Sauna. An Infrared Sauna is very different from a traditional sauna in that it uses specific bandwidth/frequency of sunlight. This infrared light energy is divided into three spectrums: Near, Medium and Far. They are defined by frequency ranges measured in small wavelengths called microns. Some of the health benefits include:

  • Detoxification
  • Weight Loss
  • Skin Rejuvenation
  • Pain Relief
  • Relaxation
  • Blood Pressure Reduction
  • Improved Blood Circulation
  • Cell Health, Muscle Recovery & Immunity

Please read more to find out what it can do for you.....

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Meet Our Team
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Rene' Wolfe - Client Happiness Specialist

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Jamie Spottz - Certified Fitness Instructor

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Maria Semes - Certified Fitness Instructor

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Rick Spottz - Certified Fitness Instructor