iPod App Review: Nike+

If you are a fan of Nike running shoes, and crunching the numbers from your run, this app is for you!  Just head to your local sporting goods store and purchase the Nike+ indicated shoes, then download the app!  Note that you’ll still need to buy  the Nike+ package sold separately which contains the pedometer piece to insert into your shoe, but from there just sync up and hit the trails!


  • Multiple options for workout goal
    • Open-ended time, timed goal, distance goal, calorie goal
    • Allows customized setting if your goal is not indicated
  • Allows the option for song choices during run
    • Shuffle all songs or pick a playlist
    • Include a Power Song, which you can press at any time to keep pushing through
  • Can create custom workouts to include one or more the goal options
  • Holds your history of runs
    • Includes goal chosen, date, distance, time, pace per mile and calories burned
  • Shoe piece and ipod synched to create accurate pacing and distance
  • With each resume of page, Nike+ Lady indicates distance traveled and time ran so far
  • Updates during run when distance markers have been hit
  • Very simple, just turn on and run!


  • Requires special Nike+ shoe to work, as well as package or ipod app
  • If you have traveled past indicated time or distance, you only have a set amount of time to continue exercise before the program ends
  • Indicates ‘best mile time’ at top of history page, but doesn’t update for all goals
  • Only when you are on ‘basic goal’ does Nike+ Lady indicate pace of each mile as you’ve run, which would be nice in other training programs, like distance
  • Music option not as fun to maneuver, starts each playlist from the beginning so very often I run to the same songs everyday.

Overall, if you’re a running, walker or just like a good pair of Nike shoes, this app is great.  There are constantly new updates for programs and if you’re an iphone user, the newest version also can track your running path!  I’ve never had a better running partner!  Happy trails!

Speaking on a Big Stage

Yes, it’s true. Public speaking is feared more than death. Now, for me, I come alive on a stage. But don’t get me wrong. I’m really nervous and want to puke up until I hear the “Please welcome…”

In two weeks, my speaking partner and I, Bernie Salazar (NBC’s Biggest Loser Season 5 at-home winner) will be headed to New Orleans for some shrimp po’ boys and a major talk with families living with hemophilia.


See Us @ “Living Fit” Summit November 12, 2010 New Orleans

Sponsored By:

Thanks to Bayer for bringing the Nurture Principles message to families attending the National Hemophilia Foundation’s Annual Meeting.

Check out the postcards Bernie will be signing at the booth!


We’re also doing food demos and exercising with the whole conference room! Looking forward to meeting hundreds of people and changing some lives. Love me job!!!!!

iPod App Review: LoseIt!

The LoseIt! App. is a handy dandy pocket dietitian! Well, not exactly.  Obviously you get much better and personalized information with a real RD, but this app would be a great thing to try out for a week or so before your visit. This way, you’ll have a clearer picture of where you are at right now when you go for your session.

The app allows you to input specific foods eaten during the day, exercise done and calculates your calories, all based on you weight loss or gain goals.  It is excellent to have on hand for those on the go but still concerned about their weight.  Simply create an account with your weight, height and current goals and the app will do the rest!


  • Breaks each day down with a daily calorie budget, including food consume and exercise burned, to tell how many more calories today you can eat
    • Can get weekly averages, as well a nutrient analysis for each day and each weekly average
  • Food log allows for food input, with specific, brand name and restaurant food options
    • Also have the option to input and customize specific food if you can’t find a comparable
  • Exercise log very detailed, to include walking up stairs or carrying in groceries
    • Also allows for an input for customized workouts
  • Calculates your goals and presents them in an easy to read and  understandable fashion
  • Ability to add pass-code lock if your iPod is often viewed by others
  • Saves a log of My Foods for those you often eat to search through instead of entire database, as well as Previous Meals function if you often eat similar meals
  • Has a motivator function and a connect with friends function to keep your spirits and interest level up
  • Can input recipes you include in daily food log


  • Requires input of each food, including details of individual condiments and components of the meal
  • Cannot transfer to metric units
  • Takes time
  • Can be a bad thing for those obsessed with tracking daily calories
  • You can’t “track” at this level the rest of your life

So check it out, but don’t play too long. You don’t want to associate “tracking” positive behaviors (eating healthy and exercise) with negative ones (like the “need” to watch/input every single step you take and food you eat the rest of your life.) My advice is always use the technology as a tool in the short term to get some information, then focus on yourself and behavior changes that will help you live healthier. An RD can really help you with that — oh and if you have a condition from diabetes to high cholesterol to food allergies, the app just can’t do that (nor should it!)

Find an RD at www.eatright.org

The Skinny on Alcohol and Healthy Weight Management

If you’re trying maintain a healthy balance in your life, it may seem that every time out for drinks with your friends could be a calorie disaster! Sugar-laden mixes push most standard cocktails well over 300 calories. Did you know that an 8-ounce pina colada can pack in 640 calories? Thats 100 calories more than a Quarter Pounder with cheese! Meanwhile, 8 oz of a Long Island iced tea tips the scale at 780 calories. But you don’t have to become a recluse to avoid these sugar bombs. Follow these tips and you’ll be in tip-top shape.


Ask Yourself-do you really need that drink?

Try to limit yourself to only a couple drinks per week. There is no nutritional benefit to liquor, so each gram of alcohol provides 7 ‘empty’ calories. Not only will the drink up your caloric intake for the day, but it can also decrease your inhibitions when it comes to food. You may find yourself mindlessly overeating after drinking, be it a slice of pizza, cake, or whatever is closest to you before you stumble into bed.

Drinking alcohol can also make you feel hungrier because alcohol can lower blood sugar. Besides the fact that alcohol is highly addictive, drinking too much increases your risk of high blood pressure, high triglycerides, liver damage, obesity, and certain types of cancer. Leslie Schilling, RD, and low-calorie cocktail expert, said “There are many negative effects when alcohol is over consumed. Besides the obvious impaired judgment and operation of anything mechanical, decreased inhibitions and poor hydration status come to mind. Decreased inhibitions can lead to overeating and poor decisions of all sorts, while poor hydration status can leave you cramping on your morning jog and overly fatigued the next day.” If you feel pressured to be carrying a drink while out with friends-ask for soda water and lime.

Can I have your number?

According the Dietary Guidelines for Americans, the allotted amount of alcohol per day is one drink for a woman and two drinks for a man.

A drink means:

  • 12 ounces of beer
  • 5-ounce glass of wine
  • 1.5 ounces of an 80-proof liquor like vodka or rum

Each of these portions contain around the same amount of calories — 100-150 calories.

Watch the glass!

Serve wine in smaller, thinner glasses, so that you will not mindlessly pour more than the intended serving.

What are you drinking?

Remember: Despite all the press about red wine’s heart healthy benefits, the Mayo Clinic states, “There’s still no clear evidence yet that red wine is superior to other forms of alcohol when it comes to possible heart-health benefits.” It’s not suggested by the American Heart Institute (or others) that you start drinking red wine solely for these health benefits! However, per oz, wine does have few calories than distilled spirits.

Reach for a light beer (around 100 calories per 12 ounce bottle) rather than regular bear (150 cal). Remember to stick to suggested portions (12 ounces for women and 24 ounces for men per day.)

Cocktail mixes are packed with sugar and when combined with alcohol, the calories for one drink can be 500 or more. Remember, you can also ask the bartender to make your order diet or light. Schilling’s favorite cocktail is a Vodka Grayhound-vodka and preferably fresh squeezed grapefruit juice.( See below for Schilling’s great Margarita recipe, and check out these lower Calorie Recipes of classic cocktails: Skinny Margaritas Low-cal Mojitos, Moscow Mules, and Caprhina’s . )

Start your night off with a no-cal glass of H2O and continue to have one between every drink you order. Water will keep you hydrated so you’re not chugging cocktails to quench your thirst, and  it prevents you from having a hangover the next day, so we say cheers to that.

Leslie Schilling, RD, shared with me a low calorie cocktail recipe that’s in high demand at all of her dinner parties:

The Million-Dollar Margarita

Copyright © 2010 Leslie Schilling. All Rights Reserved.

Make 2 quarts (you might as well mix the pitcher)

  • 1 cup triple sec
  • 1 cup tequila
  • 1 12 fluid ounce light beer (yes, a beer)
  • 1 long squeeze lime (optional), ~ 1 Tbsp
  • 1 container sugar-free lemonade** (makes 2 quarts
  • Water

Mix the first four ingredients in a 2 quart pitcher. If you like, add the juice of one fresh lime (or natural lime juice). Add the sugar-free lemonade and mix with a whisk (clumps aren’t very popular or tasty). Fill the pitcher to the 2 quart mark with water. Stir and chill.

These are great served on ice right away or chilled for about an hour. They’re still very drinkable for about two days. **If you’d prefer a stevia-based sweetener, use one pack of no sugar added Lemonade, like Kool-Aid, and add 1 packet stevia sweetener to each glass.

Makes ~10, 6½ oz servings. Approximate calories per serving:  120-more than half the calories of an average margarita!

Take these tips into account and you’ll never gain the dreaded beer gut! See more of Leslie’s great recipes on her new blog Sippin Smart or follow it on twitter!

Do you have any tips to share? What’s your go-to drink at the bar?

Are you #RD to Chat?

By Carlene Helble

The ultimate Twitter chat is ready to launch this November and it’s something you won’t want to miss! Registered Dietitian Janet Helm (@JanetHelm on Twitter) created #RDChat to help dietitians, students, and others interested in nutrition and health connect on fresh, hot button topics.

#RDChat will occur as a moderated conversation on Twitter the first Wednesday of the month from 8-9 pm ET in an hour long session. Things like headlines from newspapers, as well as new studies, and controversial topics will be covered with the help of special guests.

New to Twitter chats? Janet provided these step by step instructions to get you ready to go!:

  • The chat happens live on Twitter and you can jump in at any time during the hour.  Simply log on to your Twitter account and you can use any of these options to help you manage the conversations.
    • One option,  go to http://www.search.twitter.com and type in #RDchat.  Only the  tweets that include that hashtag (#) will appear.  You may have to refresh the page to get new results.
    • If you use Tweetdeck, start a column for #RDchat.  Only tweets that are tagged with #RDchat will appear in that column for you to respond to.
    • There are several other programs you can use that are specifically designed for chats on Twitter:   http://www.tweetchat.com http://www.tweetgrid.com http://twubs.com All you have to do is log on to one of those programs.  When prompted, type in #RDchat and you’ll only see tweets that include that hashtag.  It allows you to see the fast-paced conversation happening in real time.  You use just like Twitter;  reply, comment, retweet, etc.  All of your tweets will automatically be tagged with #RDchat.

See you for a #healthy #nutritious and interesting @Twitter chat in November!

Washington Post Deconstructs Problems with Obesity in America

In today’s Washington Post – Health and Science section the topic of discussion is obesity in America. Our own Rebecca Scritchfield was called to contribute about various restaurant meals and how, as the journalist labeled it, “Chains offer doses of Gluttony.”

The Health and Science section has a few articles discussing such topics as:

    Michelle Obama’s healthy food initiative, How to “lose the fat, but keep the flavor” – which oils or spices you can use to flavor your foods while also keeping your food low in fat,
    How insurance company’s are slow to cover treatment programs for weight loss, and which restaurants menu items are the most gluttonus.
    How restaurants are serving up portions that lack balance, exceed portion sizes, and contribute calories for several people on a single plate.

Rebecca is mentioned on page E4, where she contributes by explaining why these various menu items are so bad. Many of the meals mentioned are either close to 2,000 calories or more, which is generally considered to be an entire days worth of food. And people still wonder why America is so over weight?

Another tricky tactic these restaurants are using is claiming that a particular meal is four servings, however the person ordering the meal generally sees it as a meal for one person. Rebecca states in the article that “people envision what they’re served as their portion” no matter the size.

There is a lot of great and interesting information throughout the entire section regarding health and obesity. So go out and pick up a paper today before it disappears!

Eat What You Love, Love What You Eat

Is it possible to eat what you want without gaining weight? Many people, especially those who are chronic dieters are afraid this is not possible. Breaking away from the rigid set of dieting rules feels scary, and dieters are comfortable with the “restrictive” state diets teach. How can we learn to reshape our relationship with food, and respect our hunger?

Michelle May, MD is the  author of “Eat what you love, love what you eat: How to break your eat-repent-repeat cycle.” Her website Am I Hungry? describes many of her eating philosophies. In her own words:

“Most diets are restrictive and unsustainable, leaving the dieter feeling guilty and disappointed. My goal is to help people recognize and cope with their triggers for overeating, rediscover joy in physical activity, and effectively nourish their body, mind, heart and spirit.

Video Brochure: Watch excerpts of Michelle's powerful message Imagine how your participants, members or employees will benefit from a presentation like this!

After reading her article on the blog “Dieting and You” entitled Paint-by-Numbers or a Masterpiece, I decided to reach out to her for an interview. Michelle was kind enough to take the time out of her busy schedule to answer some of my questions. Eloquently and kindly she spoke about how we can turn our relationship with food around and answer the question “What are you hungry for?”

Q: You don’t advocate “Dieting,” So tell us, Why don’t diets work?

A: They do work-temporarily. But they fail to address the root cause, and for many people, result in feelings of deprivation. This causes them to crave food more, and feel more out of control when they are around food. Restriction drives overeating. People think they don’t have enough willpower. Restriction also leads to obsession which is bad. Our body is wise, but people are skeptical because we are so diet-focused as a society. we think that we need to diet chronically to maintain are weight. But, we are all born with the instinctive ability to eat what our body needs. Instinctive eaters eat what they love, when they’re hungry, stop when they’re full and don’t worry about food in the between times.

Q: It can be very difficult and scary for chronic dieters to look at this approach to eating. They believe being intuitive is impossible and they will never know when they are really hungry and full. How do we separate cravings/hunger for love etc. from real biological hunger

A: This is a deceptively simple step. Ask yourself the question “Am I hungry?” Before you eat. Before starting to eat, focus on what’s going on inside. Do a Mind-body scan for the physical sign/symptoms (such as a drop in blood sugar) and also notice emotions/feelings. If your not sure you’re hungry, you’re probably not. If you decide to eat even if you are not physically hungry, notice this, and try to gain insight on why you want to eat. This question, “Am I hungry” must not become a rule to abide to, instead look at it as a way to pause, and reflect, being more mindful of your eating habits.

Q: So if we learn to appreciate and respect our hunger we can end yo-yo dieting and the eat-repent-repeat cycle?

A: Instead of a yo-yo I like to think of this as a Pendulum between excess and restriction.  Find the flexible arc in the middle of the pendulum where you still have freedom. We need to get away from this hopeless pursuit of trying to be perfect. Accept where you are. Everyone overeats, undereats, over exercises, underexerises sometimes. Its just important that we find a Balance.

Q: How can we move away from the “perfect” “skinny” mindset and learn to appreciate ourselves and our bodies, our health?
A: For too long now, we’ve tried to measure things by physical attributes-health is just a trophy that everyone seeks.
We need a balance of body, mind, health and spirit.  Health is  more than a number on a scale. Numbers like BMI, blood pressure, are easy to get obsessed with, and we need to take a step back and look at the whole picture of health.

Q: How can we fit fitness into this pictures without it becoming obsessive?

A: Often we look at exercise as punishment for eating or we need to exercise to earn the right to eat, which creates a very negative relationship with exercise. It turns into a penance for eating a “bad” food, and often you feel guilty if it is missed. This becomes an obsessive behavior which strips all of the joy from exercise. I think we need to not discuss exercise at the same time as weight loss. Exercise is good for everyone! Not just for those people that need to lose weight. It is also important to pay attention to the positive aspects of exercise, and find something you love doing.

Q: How do we create an atmosphere where food is not viewed as an enemy but can be savored and enjoyed without going overboard?

A: We need to put food back into perspective. When you are eating, EAT. Eat with abandon and joy, not to pay penance or seek to be virtuous. When you are not eating, let it go. Don’t think about it. Enjoy what you are doing at the time. Approach life fully engaged in the present moment. Mindfulness is not only a form of eating, but also a life skill.

Thank you Michelle for your wonderful insight and tips! Check out her website Am I hungry?, read her new book “Eat what you love, love what you eat” and follow her on twitter @eatwhatyoulove

Is KFC’s Double Down Calorie Count Accurate?

The newest culinary celebrity to hit the red carpet is a cute little sandwich called the Double Down, courtesy of KFC. A fast-food chicken lover’s dream and a health foodie’s nightmare, (DIR actually called it “frightening”), the Double Down is cheese, sauce, and baconbetween two pieces of chicken, either fried or grilled.

The Original Recipe (read: fried) Double Down has 540 calories, 10 grams of saturated fat, 1,380 mg of sodium, and one gram of fiber. The grilled Double Down (for the health conscious, of course) is 460 calories, nine grams of saturated fat, 1,430 mg of sodium, and zero grams of fiber.

Not sure what those numbers mean? Well…  its over a half day’s worth of salt in a palm-sized sandwich (if we can call it that, considering the lack of a bun).

A blogger has recently disputed the above info, calling “bulls***” on KFC, claiming the fast food chain is not being truthful about the (ahem) nutrition facts. They came up with their own calorie counts, which pins the grub at upwards of 1,000 calories!

I actually have to respectfully disagree with that blog critic, however. This “double down” is pretty small and I bet that the blogger overestimated its portion size. The only way to really test if KFC is being truthful would be to burn it up in an incinerator and measure the kilojoules of energy burned. Not very practical. I guess you could also buy a sandwich, weigh and measure the ingredients and look up the info in a database, but that’s a lot of work!

Some eateries have, in fact, been off with their calorie counts. The sad truth is restaurants don’t have to be accurate with their nutrition facts, unlike food you buy off the shelf. But if you take a look at a video of the Double Down, you’ll see that the pieces of meat are barely larger than your hand.

So big deal, a fried chicken, bacon, and cheese sandwich may have errors in their nutrition info. Would you really think you are eating healthy if that palm-sized fast food sandwich took up a half day’s worth of saturated fat and sodium?

If your goal is to eat healthy, then this sandwich, regardless of any potential for errors, is not exactly the way to go about it. Not a health food. There is a serious lack of veggies, no carbs, and no fiber.

But far be it for me to tell you what you should put into your body. If you have a burning desire to try it, split it with a friend and pair it with a salad. You’ll get to taste a “double down” without doubling over.

Four Things I learned in a week at Green Mountain

My week at Green Mountain at Fox Run came and went super fast. In my last few moments at this wonderful women-only healthy lifestyle retreat, I took some time to reflect on my take-aways from my short stay.

1. You are not alone. I think so many times people feel isolated when their trying to lose weight. They’re living inside their head and bodies — wanting things like less pain, to feel better, less judgment from themselves and others. I think that when you arrive here you realize there are other anxious, lonely, and frustrated women here too. You can start the process of changing your mindset and behaviors together. Knowing there is support and community is very comforting. I met a group of women who were strangers, became friends over 4 weeks, and are already planning their support network — and a fun reunion in a few months.

2. It’s not really about _______. (weight, food, or insert the obvious “problem” here) Everyone shows up asking “how much weight will I lose?” or “Will you cure my food addiction?” Usually the desired goal when you arrive is completely different than when you leave. Even within a week, you realize that it’s not about the weight (a number that is actually really bad at determining health status). It’s about the way you see things. It’s about your mindset. What do you believe about yourself? What behaviors have you built in to your life? Are these things that will keep you healthy? What do you need to “unlearn”? The bottom line is that if it were a simple “problem” and simple “solution” then it would not feel like a struggle. But when you come here and things start to click, you get this sense of relief because you finally understand and your motivation is finally where it needs to be to change your life.

3. You will accomplish things you don’t believe you can do yet. Many of the women there went from no exercise to several hours a day. They got sore. Many others went from chaotic eating of 1-2 meals a day out of a styrofoam container to eating three delicious and nutritionally balanced meals and 1-2 snacks. They couldn’t believe the amount of food — and some got nervous they were gaining weight! (she ended up losing 3# her first week) Others went hiking, ascending challenging trails when just a few weeks ago, they had a bad back.

Watch this video to see the view on one of our “Vermonting” hikes.

My big accomplishment was in dealing with my night time eating. I’m an emotional eater. It runs in the family :) There are times when it is more prevalent, usually when I’m anxious like in the evenings and sometimes social events. (I was so nervous at the fact that I would not have a fridge to raid in the evenings when I first got there.) But in all honesty, it was so much easier than I ever would have imagined. By the second night I wasn’t worried about it and by the third, I could care less. I only got hungry for an evening snack once and I was able to get something from their evening snack bar. Textbooks have taught me “eat every 3-4 hours, balanced meals, for normal hormone cycle patterns” — I knew it was true. I had knowledge. But let me tell you something EXPERIENCE KICKS THE A$$ OF KNOWLEDGE… I think deep down I did not believe 100% that it would work for me because it is just something that has been part of my life since I was 12. There’s nothing like someone else saying “You can do this. I believe it even if you don’t.” (which is actually something I say to clients quite often) I’m a firm believer in my own experience and the reality is, we do need to eat regularly. It only took a few days and boy, I was hungry every few hours but it was much more gentle, not “ravenous” I was able to enjoy eating, some days less some days more. But when there’s too much eating at dinner and after dinner, you will likely wake up uncomfortable, still full, and on the “let’s skip breakfast” train.

4. It’s about how you feel, not how you look! So, if there was one collective a-ha that could summarize everyone’s experience, its this concept. Nobody feels good on a diet. Many people don’t feel good when they’re overweight either (emotional and physical pain, mobility issues, joint pain). I certainly learned how “good” I feel when I eat regular, balanced meals consistently… and I remember how “bad” I feel when I over-indulge (and for me, it is not about weight, it is literally about how stuffed/tight my stomach will feel and how it is harder to digest the food, gas paid – heheh, seriously! It’s literally my body saying WTF did you do to me? That contrast is burned in my head now. I would not overfeed a friend, a child, so why do it to myself. It makes NO sense.)

More on feelings… The body wants to be energetic. It wants to move, but if we don’t work out, swim, walk, do strength training, yoga, dance… something, our bodies don’t get those endorphins that make us feel happy. And let me tell you — if a 400 pound participant can swim and dance every day, so can you! Stop focusing on what you weigh and focus on how you feel. Are you eating in a way that makes your body feel good? Could you be malnourished because your “food” is so processed and devoid of nutrition that you aren’t getting energy-producing vitamins and minerals? Open up your mind to a different approach to wellness.

I cannot say enough about my experience at Green Mountain and I wholeheartedly recommend it. I hope to be back early next year leading a week-long retreat and I’d love to have you join me! Post a comment or shoot me an email and let me know if you’d like more information. If you can’t go when I’m there, anytime is great time!

related posts:





A Typical Day at Green Mountain at Fox Run

It’s been a great week at Green Mountain at Fox Run! If you have not read my earlier posts, please catch yourself up!

I wanted to describe what a typical day is like here… so here it goes. You wake up and get ready for the day – workout clothes is the attire of choice as you’ll be sweating before 11 a.m. for sure! If you like your morning coffee, you can get that bright and early at 7 a.m. and breakfast will begin anywhere from 7:15/7:45 depending on the schedule of the day. This is a great time to practice eating for hunger and mindfulness while eating. (I learned quickly to leave my blackberry and laptop in the room or I wouldn’t get food — how’s that for conditioning?!)

After breakfast you either have education classes on behavior, fitness, or nutrition or you have a workout. Each day you will do strength and cardio, with flexibility weaved in those classes. There is also yoga and pilates through the week. You pretty much learn or work until lunch, where the chef will prepare an organic, free-range and well-balanced meal… the food is delicious! Check out the pics…

My plate

A balanced dinner plate.

After lunch, there are more workouts, hikes, or education classes. There is an optional afternoon snack if you are hungry. The snack will provide protein, carb and fat. So for example one day we had a delicious half apple with peanut butter that had dried milk, millet cereal and raisins mixed in… it was SO GOOD… the kind of thing your kids would LOVE and you would feel good about giving them. (no cereal or sugary granola bars here…)

Then its is more classes and exercises before dinner, which will again be delicious and well-balanced. I think that may be a big fear… if you are used to “dieting” don’t think that you will starve here… you won’t but it is a well-balanced placed to ensure you get good nutrition and it is calorie controlled. So, if you’re coming from eating very little veggies, fruits, and whole grains and lots of sugar and carbs, your body will need a few days to adjust… but you will soon realize that diety foods, fat free processed stuff, and whatever else you THINK you need is partially what is keeping you malnourished and overweight. When you eat whole foods, minimally processed you get energy and you feel the difference!

After dinner… guess what?! More workouts and education classes followed by an optional evening snack, which… I love this… costs about $1. The reason they do this is they want you to be able to eat when you are hungry, but they also want you “checking in” and making sure you ARE hungry and be willing to pay for it. It also encourages “the apple test” where you ask yourself “if this were an apple would I eat it” — that’s a good way to see if you are really physically hungry. So they offer fruit with nut butter or popcorn or cheese and crackers. No soda here, but you can get seltzer with an ice cube of fruit juice. Oh, and no alcohol…

But if you ask ANYONE here they will tell you they leave feeling energized and amazing — way better than when they came. You should check it out if you are sick of dieting and want to figure out how to live a long, healthy life in your body. I loved my experience.


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