A Glimpse into History

Bazlama’s roots trace back to the Anatolian region of Turkey, where it has been a beloved part of the local diet for generations. Traditionally baked on a hot griddle, this flatbread was often enjoyed fresh and warm, straight from the fire. Its popularity spread throughout the Middle East and Mediterranean, where variations of Bazlama can be found in many cultures. The simplicity of its ingredients and the ease of preparation made it a household favorite, and today, it continues to be a symbol of comfort and tradition.

Key Ingredients for a Modern Twist

While traditional Bazlama recipes typically use wheat flour, our modern version incorporates some unique ingredients to enhance flavor and nutrition. Here’s what you’ll need to make a batch of this irresistible flatbread:

• Filtered Water (400g): Ensures a clean and pure base for the dough.
• Baking Powder (15g) and Baking Soda (7g): Provide the necessary leavening for a light and fluffy texture.
• Coconut Sugar (26g): Adds a subtle sweetness and a hint of caramel flavor.
• Almond Yogurt (275g): A dairy-free alternative that adds creaminess and moisture.
• Extra Virgin Olive Oil (52g): Enhances the richness and gives a silky texture.
• Salt (15g): Balances the flavors.
• Garbanzo Flour (1100g): A gluten-free option that offers a nutty taste and a dense, satisfying bite.
• Chopped Parsley (25g): Fresh and vibrant, it adds a burst of color and flavor.
• Dried Oregano (15g): A classic herb that provides an aromatic touch.
• Urfa Fiber (15g): Adds a smoky, slightly spicy note that makes the flatbread unique.

Versatile Use Cases

Bazlama flatbread is incredibly versatile and can be used in numerous ways to elevate your meals:

1. Traditional Enjoyment: Serve it warm with a pat of butter or a drizzle of olive oil for a simple yet satisfying snack.
2. Sandwich Wrap: Use Bazlama as a wrap for your favorite fillings, from grilled vegetables and hummus to succulent kebabs and tzatziki.
3. Pizza Base: Top the flatbread with tomato sauce, cheese, and your favorite toppings, then bake for a quick and delicious pizza.
4. Side Dish: Pair it with soups, stews, or salads to add a hearty component to your meal.
5. Breakfast Delight: Spread with almond butter and honey or avocado and eggs for a nutritious start to your day.

Recipe: How to Make Bazlama Flatbread

Now that you’re familiar with the history, ingredients, and uses of Bazlama, let’s dive into the recipe.

Ingredients:

• 400g Filtered Water
• 15g Baking Powder
• 7g Baking Soda
• 26g Coconut Sugar
• 275g Almond Yogurt
• 52g Extra Virgin Olive Oil
• 15g Salt
• 1100g Garbanzo Flour
• 25g Chopped Parsley
• 15g Dried Oregano
• 15g Urfa Fiber

Instructions:

• In a large mixing bowl, combine the garbanzo flour, baking powder, baking soda, coconut sugar, salt, dried oregano, and urfa fiber. Mix well.
• Add the almond yogurt, extra virgin olive oil, and filtered water to the dry ingredients. Mix until a dough forms.
• Fold in the chopped parsley, ensuring it is evenly distributed throughout the dough.
• Knead the dough on a floured surface for about 5-7 minutes until it is smooth and elastic.
• Divide the dough into equal portions and shape them into balls. Flatten each ball into a disc about 1/2 inch thick.

• Heat a griddle or non-stick pan over medium heat. Cook each flatbread for about 2-3 minutes on each side until golden brown and puffed up.
• Serve warm and enjoy!

The Last Bite…

Bazlama flatbread is more than just bread; it’s a culinary journey that connects us to the rich traditions of Turkish cuisine. With its soft texture, delightful flavor, and endless versatility, Bazlama is sure to become a favorite in your kitchen. Try out our modern twist on this classic recipe, and let the flavors transport you to the heart of Anatolia. Ready to take your healthy home cooking to the next level? Join our Culinary Fit program, where my team and I guide you in mastering techniques like perfecting meat cuts, crafting nutritious sauces, and creating delicious dishes just like this one. Let’s make your kitchen the heart of health!

Ryan Orlando,
Head Chef
Premier Fitness Camp

The post How To Make A Delicious Bazlama Flatbread appeared first on Premier Fitness Camp.

You’re not alone. These summer traditions bring joy and connection, but they can also wreak havoc on our nutrition habits. So, how can we enjoy the best of summer while maintaining a healthy summer lifestyle? We’ve got you covered with a few simple tips and tricks for healthier eating this summer.

Make Your Own Popsicles

Create refreshing, low-sugar, and hydrating popsicles. You can buy popsicle molds on Amazon. Here are a few recipe ideas:

• Electrolyte Pop: Blend 34 oz coconut water, 2 cups berries, 1 pink lemonade electrolyte packet, and 1 scoop of protein powder. Pour into popsicle molds and freeze.
• Creamsicle: Blend 16 oz plain Greek yogurt, 2 oranges, 2 scoops protein powder, and 1 banana. Pour into popsicle molds and freeze.

Keep Cut Fruits and Veggies Ready

You can’t have a healthy summer without delicious produce. Have healthy and refreshing snacks ready in your fridge to increase your chances of eating them when hungry. Try carrots, cucumbers, radishes, apples, celery, and jicama. Add some Tajin for a more complex flavor. It’s really helpful to wash, cut, and store your produce as soon as you return from shopping. This will keep them fresh and ready to eat!

Upgrade Your BBQ Meals

Level up your BBQ meals with grilled veggies like carrots, zucchini, onions, and bell peppers, along with lean protein. Ditch processed hot dogs and replace them with lean chicken breast or thighs or turkey sausage.

Make a Healthy Summer Side Dish

Instead of traditional carb-heavy side dishes, such as potato salad, make a coleslaw with olive oil, vinegar, and herbs. Here’s a recipe idea:

Slaw:

• Mix 6 cups shredded purple and green cabbage
• 2 cups shredded carrots
• 2 cups thinly sliced bell peppers
• 1 cup finely chopped cilantro
• ½ cup green onion
• Optional: 1 jalapeno (seeded and finely diced), ½ cup pepitas, ¼ cup sliced or chopped almonds.

Dressing:

• Mix 3 tablespoons extra virgin olive oil
• 2 tablespoons apple cider vinegar
• 1-2 tablespoons pure maple syrup (optional – depending on how sweet you like your slaw)
• 1 clove garlic (finely minced)
• ½ teaspoon salt
• Freshly cracked black pepper
• Optional: ¼ teaspoon of cayenne pepper

Mix together and pour over the slaw.

Stay Healthy on Vacation

Just because you’re on vacation, your healthy habits don’t have to be left behind. Make a plan for moderation, fitting in activity, staying hydrated, and getting your veggies in.

• If you have restaurants you’re excited to try, look at the menu online in advance and decide on your protein, fiber, healthy fat, and veggies.
• Continue to practice portion control with all meals and snacks.
• Set a daily or weekly limit on alcohol. I recommend staying under 4 drinks per week and avoiding sugary alcohol beverages.

Conclusion

Summer traditions are all about fun, joy, and making lasting memories. While it’s easy to get carried away with tempting treats and indulgences, you don’t have to sacrifice your health to enjoy the season. With a few simple changes, you can keep those beloved traditions alive while staying on track with your goals and have a healthy summer. Whether it’s making your own low-sugar popsicles, upgrading your BBQ meals, or planning ahead for healthier vacation dining, you can enjoy all the delights of summer in a way that nourishes your body and spirit. Embrace these tips and make this summer your healthiest and happiest yet! 

Lastly, if you’re ready to take your healthy nutrition journey to the next level I invite you to explore the PFC Culinary Fit Program. It’s a weight loss program for people who love food and want to learn how to cook and eat healthier as a lifestyle. Until next time, have a great summer!

Katie Di Lauro, RDN
Director of Nutrition

The post Tips for Healthy Summer Nutrition appeared first on Premier Fitness Camp.

When striving for healthier nutrition, many people ask, “Do I need dietary supplements?” Answering this question is not as straightforward as saying ‘yes’ or ‘no’; it often depends on an individual’s current health, diet, and wellness goals. Ideally, we should obtain enough foundational vitamins and minerals from our food if we consume a nutrient-rich, whole foods diet. However, there are a few limitations to this theory. Increasing population requires more food, which exhausts soil nutrients in crop areas. Additionally, the popularity of processed foods, which often lack essential nutrients, has been increasing. Because of this, our food is not as nutrient-dense as it was even 50 years ago. Daily stress, inadequate sleep, and environmental toxins strain our bodies and health. These factors can heighten our nutrient requirements for energy, immunity, metabolism, and detoxification.

With that said, I believe most individuals can benefit from at least a high-quality multivitamin. The emphasis here is on ‘high-quality’. The US FDA found that between 2007 and 2016, about 800 over-the-counter dietary supplements contained unapproved drug ingredients. Additionally, a study published in JAMA Network Open found that “more than one unapproved pharmaceutical ingredient was found in 20% of those supplements.” Henceforth, I suggest using professional-grade dietary supplements.

How Do You Know if a Dietary Supplement is Professional-Grade?

Professional-grade supplement companies use high-grade raw ingredients that undergo routine testing for impurities and quality. These brands also avoid impure additives and are more likely to be free of excipients, such as coloring agents, preservatives, binders, and fillers, which can interfere with absorption and bioavailability. Another consideration is allergens; many dietary supplements contain common allergens like lactose, gluten, corn, or soy without labeling them. You might wonder, ‘How do they get away with it?’? Unfortunately, the FDA does not regulate supplements; therefore, they can slide under the radar. Professional-grade supplements choose third-party evaluation, which analyzes both raw ingredients and batch products.

Admittedly, finding trustworthy supplements isn’t always easy and requires some research. Look for products that adhere to Good Manufacturing Practices (GMP), also known as cGMP, where the ‘c’ stands for ‘current’. Current Good Manufacturing Practice (cGMP) ensures that supplement manufacturers and resellers keep their processes, equipment, technologies, and policies up to date in producing and selling supplements. The FDA developed cGMPs to ensure that supplements are consistently manufactured and meet quality and safety standards. Additionally, consider looking for third-party certification programs to further validate product quality. Some examples of certifications include:

• cGMP
• ISO 9001
• Non-GMO
• USDA Organic
• NSF Gluten Free
• and TGA

Yes, this process can be a bit tedious. But, it’s worth it! To simplify the process, collaborate with a dietitian or healthcare provider who exclusively works with professional-grade dietary supplement brands or uses dispensaries like FullScript.

The Bottom Line

The decision to take dietary supplements is nuanced and depends on various factors such as individual health, diet, and lifestyle. Obtaining essential nutrients from a balanced diet is ideal. However, modern challenges like soil depletion, processed foods, and lifestyle stressors can increase our need for supplementation. Not all supplements are created equal. It’s imperative we opt for high-quality, professional-grade products to ensure safety and effectiveness. Look for brands that adhere to Good Manufacturing Practices (cGMP) and consider third-party certifications for added assurance. Consulting with a healthcare provider or dietitian can help navigate the world of supplements and ensure they complement your wellness journey safely. Remember, while supplements can offer benefits, caution and professional guidance are essential to avoid potential harm. If you’re interested in a supplement review and consultation or want to switch to professional-grade supplements, please request access to our supplement dispensary by emailing katie@premierfitnesscamp.com.

Katie Di Lauro, RDN
Director of Nutrition
Premier Fitness Camp

The post Do I Need Dietary Supplements For Optimal Health? appeared first on Premier Fitness Camp.

Have you ever thought about the meaning of “BREAKFAST?” It’s more than just a meal; it’s when you break (your overnight) fast and fuel your body for the day ahead. A healthy breakfast routine sets the tone for our daily health and well-being. After hours of rest, our bodies need a nutritious meal to replenish energy stores, kickstart metabolism, and enhance cognitive function. However, breakfast isn’t just about filling our stomachs; it’s about nourishing our bodies with essential nutrients for optimal performance throughout the day.

When we think of breakfast foods, many options come to mind: cereals, toast, bagels, pancakes, waffles, muffins, yogurt, oatmeal, fruit smoothies, orange juice, and coffee. These foods are staples of the Standard American Diet (SAD), offering convenience and familiarity to millions worldwide. However, the irony lies in the acronym “SAD,” as many of these choices contribute to health issues rather than promoting well-being. Processed cereals with sugars, sugary fruit smoothies, and high-calorie coffee drinks are common in breakfast routines. The problem? These options often lack the nutrients needed for sustained energy and overall health.

Today, I’ll help you understand food labels, point out what to watch for, and offer a fresh perspective on breakfast foods. By the end, you’ll confidently build a healthy breakfast routine. Let’s dive in and make informed choices for a healthy start to your day!

Demystifying The Food Label

What’s the Serving Size?

In most cases, we find ourselves eating at least double the recommended serving size during breakfast. Just think about pouring one serving of cereal (usually about ½ cup) — it doesn’t just look less appetizing; it’s also significantly less filling! Or, have you ever put an exact serving size of cream cheese (1-2 Tbsp) on a bagel? Very underwhelming! The reason why this is the first thing I’d assess is because of what it implies. If you’re consuming 2 – 3 times more than the intended serving size, everything on the label is doubled or tripled. For instance, cereal with 15 grams of sugar per serving can easily become 30 or 45 grams without even considering the milk (remember lactose is a natural sugar). By assessing the serving size, you can drastically change your intake to make sure you’re eating more balanced. A healthy breakfast routine requires us to check the serving size and stick to it as closely as possible whenever you can.

Check the Carbohydrates.

A serving of carbohydrates is typically around 15 grams. Your specific needs depend on factors such as age, size, stature, gender, and activity level. These can range between 1-3 servings per meal and 1-2 servings per snack. When looking at the sources of carbohydrates, you’ll first want to look into the Total Carbohydrate section. Here, you’ll encounter Dietary Fiber, Total Sugars, and Added Sugars—all contributing to your overall carb intake. Knowing your carb breakdown will help you make your healthy breakfast routine balanced. 

Let’s take a moment to explore each of these items.

Total Carbohydrates

This includes all carbs—sugar (natural and added), fiber, and general starches. 

Dietary Fiber

Fiber is an indigestible carbohydrate that is important for digestion, heart health, and disease prevention. It will also help keep us feeling fuller and satisfied longer. Since fiber does not break down into glucose, we do not use it as energy or store it as fat. Yay! Therefore, we are going to subtract it from the total carbohydrates to determine our Net Carbohydrates. Aim for at least 5+ grams of fiber in your breakfast.

Total Sugars

High sugar foods wreak havoc on our body, especially in the morning. It will cause blood sugar levels to spike, subsequently causing blood sugar dips, cravings, and mood swings. Maybe not immediately, but over time this will cause inflammation, insulin resistance, and increase risk for heart disease. The American Heart Association recommends limiting daily sugar to 6 teaspoons (25g) for women, and 9 teaspoons (38g) for men. Even if sugar is natural, too much will raise your blood sugar levels.

Added Sugars

A 2019 mandate has added the line ‘Added Sugar’ to all nutrition labels. This helps us determine how much of the sugar is naturally occurring and how much has been added. Either way, we don’t want sugars to be high, but we definitely prefer natural rather than added. 

Putting It All Together

With all of this in mind, am I saying ditch all of your favorite breakfast meals? Absolutely not. But I am saying some changes may be necessary in order to look and feel your absolute best. Here are a  few ways we can make minor adjustments to our morning meal to achieve a healthy breakfast routine.

Cereal: A common breakfast option, cereal is a staple in many diets due to its convenience and taste. However, it’s important to note the sugar content, including the lactose in milk. Consider comparing this to your daily sugar limits.

Yogurt: Flavored yogurt often contains high levels of added sugar, so opt for plain yogurt and add your own fruit to control sweetness.

Pancakes and Waffles: How different are your pancakes and waffles from a cookie or cake? Even the name represents a dessert; pancake. If you don’t want to say goodbye to these completely, modify the ingredients by using a whole grain, high-fiber mix. Rather than topping them with syrup, use fresh fruit. Include a healthy nut, such as walnuts, to help balance the meal with heart-healthy fats and some protein. Practice portion size by understanding the amount of carbs in your serving. With some minor adjustments, a pancake can be part of your health breakfast routine!

Oatmeal: A healthy breakfast choice, but beware of flavored varieties with added sugar. Instead, enhance your oatmeal with fresh or frozen fruit and extra fiber from flax or chia seeds, and don’t forget to add a protein with it. 

Fruit Juices:

Honest take: Just say no to juices. Let me explain. How many oranges or apples do you usually have in one sitting? For most of us, it’s just one. Fresh-squeezed juice needs about 5-6 pieces of fruit for a small glass. Even bottled juices often have added sugar. Having that much sugar at once, even if it’s natural, isn’t great for a healthy breakfast routine. The juice isn’t worth the squeeze from a health perspective. Instead, choose whole fruit for a healthier breakfast choice.

The Bottom Line

I recommend making changes in small increments to establish a healthy breakfast routine. By slowly, but intentionally, changing your breakfast habits over time, you’ll find it easier to stick with healthier choices and gradually improve your overall well-being. We’re going for sustainable habits! 

Remember, progress is progress, no matter how small, and every positive change you make is a step towards a healthier you. So, as you navigate the breakfast aisle or prepare your morning meal, keep these insights in mind and take one step closer to a nourishing start to your day.

Katie Di Lauro, RDN, IFNCP
Director of Nutrition

The post Demystifying Food Labels for a Healthy Breakfast Routine appeared first on Premier Fitness Camp.

Food waste poses a significant challenge in both the food industry and our households, contributing greatly to greenhouse gas emissions and resource depletion. While global cities implement composting programs to address this issue, we also have a responsibility to minimize waste. A practical starting point is our own kitchens! One effective approach to minimize food waste is to creatively repurpose vegetable scraps, reducing our environmental impact while maximizing utility.

By repurposing vegetable scraps, we not only reduce our carbon footprint and conserve resources but also unleash culinary creativity. This post introduces a simple method for transforming scraps into a versatile product: Veggie Powder! While making savory stock from vegetable scraps is common, we’re taking a different approach today. Let’s explore how to infuse your meals with flavor and healthy nutrients in a unique way.

Now, let’s transform vegetable scraps into a flavorful powder!

Instructions:

1. First, gather vegetable scraps over 2-3 days, ensuring a diverse mix of vegetables.
2. Place the scraps in a pot and cover with water, bringing it to a boil.
3. Then, reduce heat to a simmer and let it cook for 2 hours.
4. Allow the stock to cool, then transfer it to a container and refrigerate overnight.
5. Strain the stock, reserving the vegetables.
6. Next, spread the vegetables on a sheet tray and dehydrate in the oven at 200 degrees for 2 hours.
7. Turn off the heat and leave the vegetables in the oven overnight.
8. Once dehydrated, blend the vegetables into a fine powder.
9. Store the vegetable powder in an airtight container for future use.
10. Finally, dust this powder on proteins, stews, and more!

Storage and Usage Tips

Store the vegetable stock and powder in the refrigerator or freezer to extend their shelf life. Use the vegetable stock as a base for soups, stews, or sauces, and incorporate the vegetable powder into seasoning blends, dips, or dressings.

The Bottom Line

By using our vegetable scraps to make stock and powder, we can take a proactive approach to minimizing food waste in our homes. This simple yet effective method not only helps reduce waste but also adds flavor and nutrition to dishes. Here at Premier Fitness Camp, we continuing to progress toward zero waste. This is an invitation to do your part to minimize food waste and contribute to a more sustainable future. 

Ryan Orlando,
Executive Chef
Premier Fitness Camp

The post Creative Ways To Minimize Food Waste appeared first on Premier Fitness Camp.

I’m Katie, a Registered Dietitian with two decades of experience helping people like you eat to live. My motto: Food Is Fuel! It’s the premium gas your high-performance body needs to drive further and keep everything inside running in top condition. Whether you see your body as a sleek Ferrari or in any other shape or size, it’s a high-performing vessel deserving of the best fuel.

Today, I’m excited to share my top five tips for sustainable nutrition that have empowered thousands of busy individuals to lose weight and feel fantastic in their bodies! Let’s dive in and make your journey to a healthier you achievable and long-lasting.

Sustainable Nutrition Tip #1: Stay Hydrated

You may not be aware of this, but minor dehydration presents itself as hunger or fatigue opposed to thirst. What this means is many times you’re reaching for a snack when your body could be asking for water! What I’ve found is that staying hydrated has proven to be a game changer for my clients. Aim for at least 8 glasses a day to start. Weather or level of activity could require more. If you fear this could be a hassle, you can purchase water bottles that carry at least a day’s worth of water. How convenient is that? Then, make it a goal to complete a bottle a day.

Sustainable Nutrition Tip #2: Choose Carbs With Fiber.

It’s no secret that fiber supports regular bowel movements, but its benefits go beyond that. Lesser known is its ability to keep us feeling fuller for longer, regulate blood sugar, and promote heart health by reducing cholesterol levels. Feeling satiated is a key ingredient in sustainable nutrition. Here are a few simple ways to incorporate more fiber into your daily routine:

• Include a variety of non-starchy vegetables and aim for 1-2 servings of fruit daily.
• Ideally, aim for at least 5 cups of non-starchy vegetables each day. If you’re currently having only 1 serving, add one more serving each day this week, gradually increasing over the next few weeks.
• Upgrade your bread to a sprouted variety like Ezekiel bread.
• For some meals, swap white rice for quinoa.

Sustainable Nutrition Tip #3: Check Labels For Sugar

Among all the ingredients used by food makers, sugar stands out as one of the sneakiest additives. It tends to find its way into unsuspecting foods such as salad dressings, marinades, sauces, deli meats, and even breads – and that’s not even mentioning the sweet treats. Surprisingly, some snacks marketed as ‘nature bars’ pack as much sugar as a regular-sized chocolate bar!

Both added and natural sugars should be limited each day, and I recommend aiming for under 40 grams. If 1 serving of fruit averages 10-15 grams of sugar and you have 2 servings a day, that leaves 10 grams for other foods. Shockingly, the average American consumes about 68 grams of sugar daily (equivalent to 17 teaspoons). Additionally, if sugar is hindering your health goals, consider swapping out foods with added sugar for whole food options with little to no sugar. While this advice may seem counter to modern health culture, I don’t recommend replacing them with artificial sweeteners or zero-calorie options, as these come with their own side effects and may increase cravings for sweetness.

“Let thy food be thy medicine.” – Hippocrates

Sustainable Nutrition Tip #4: Eat A Protein Rich Breakfast

A real game-changer is the quality of your morning meal. I strongly advocate for a protein-rich breakfast to avoid that mid-morning sugar crash. Why? When you start your day with protein, it helps stabilize your blood sugar levels, keeping you energized and focused. Opt for a balanced breakfast with sufficient protein from options such as eggs, cottage cheese, or plain Greek yogurt. Also, you can add natural sweetness to your breakfast with fresh fruits or berries. Try to fit in some veggies, providing a flavorful and nutritious touch. If you’d like to add a meat item to your breakfast, I recommend hormone and antibiotic-free chicken sausage.  Psst: I should also mention, despite what fast food marketing might suggest, pork bacon does not qualify as a good protein source. Moving on!

Sustainable Nutrition Tip #5: Prioritize Sleep

Good sleep is an indirect key with a direct impact on our well-being. Quality rest is not just about feeling refreshed; it directly influences our decision-making abilities. When we’re well-rested, we make better choices. On the flip side, lack of sleep can trigger a fight-or-flight response, slowing metabolism, increasing cravings, and dampening motivation for healthy eating and exercise. To ensure you’re getting the right amount of shut-eye, aim for a solid 8 hours of sleep each night. Plan your evening routine to wind down effectively, setting the stage for a restful night.

Conclusion

As we wrap up, these five tips form a holistic approach to sustainable nutrition habits. From staying hydrated to navigating the stealthy world of added sugars, making mindful choices in what we consume can have a profound impact. Opting for a protein-rich breakfast not only fends off mid-morning crashes but also sets the tone for better decision-making throughout the day. And let’s not overlook the silent influencer – sleep. Good sleep isn’t just a luxury; it’s a key player in our well-being, affecting everything from metabolism to motivation. (As a bonus, check out these resources, we love to help you achieve your goals!)

Remember, the journey to a healthier you is about sustainable choices, not quick fixes. Small, consistent changes pave the way for lasting results. I’m Katie, your guide in this journey, and I encourage you to embrace these tips, make them your own, and step into a healthier, more vibrant version of yourself. 

Here’s to your well-being!

Katie Di Laura, RDN
Director of Nutrition

(We are not affiliated with Amazon. The links provided in this blog are for your reference.)

The post A Dietitian’s Guide to Sustainable Nutrition appeared first on Premier Fitness Camp.

This time of year calls for doubling up support for your immune system. The immune system is the body’s primary defense mechanism against potentially harmful invaders, such as bacteria and viruses. Several factors are associated with a suboptimal immune system and increased susceptibility to illness, including:

• Depression and anxiety 
• Certain nutrient deficiencies (vitamins A, B, C, D, E, copper, iron, selenium, zinc)
• High stress – specifically chronic stress
• Excessive alcohol consumption 
• Over-exercising
• Sedentary life-style 
• An imbalanced gut microbiota (the balance of the good and bad bacteria in your GI tract)
• Sleep deprivation 
• Tobacco use and/or exposure 
• Overuse of antibiotics 

What Can We Do To Support Our Immune System:

Move your Body. This doesn’t mean you have to go to the gym 5 days a week, unless you want to of course. This means go for walks, go on a bike ride, play pickleball, anything to get your heart rate elevated for at least 30 minutes a day 5 days a week. Plan for it. If you plan to exercise in the afternoon but something always gets in the way, schedule your exercise first thing in the morning before you can come up with an excuse or distraction. 

Get adequate sleep. Set a bedtime to aim for 8 hours of sleep each night. If your bedtime routine takes 30 minutes, then set a wind-down time. Put a plan in place that eliminates screen time at least an hour before bedtime. Blue light from screens inhibits our natural production of melatonin which helps us fall asleep. If you have a TV in your bedroom – it might be time to move it. 

Manage stress. Some stress is inevitable, but the way we handle stress may change. Stress uses up a lot of energy and nutrients, it changes our hormone levels, disrupts our sleep, appetite and metabolism. Focus on stress management techniques that work for you – walking, listening to soft music, breathing exercises, delegating some tasks, setting expectations with yourself and others, and/ or talking to a therapist or coach are a few strategies. However you feel you can support stress management, embrace it and put it into action. 

Eat balanced and nutritious meals. Research continually suggests that poor nutrition and nutrient deficiencies impairs immune function and increases susceptibility to illness. Plan for meals and snacks that are balanced (include protein, healthy fats, high fiber carbs and vegetables), to support overall health and immune function. Avoid skipping meals and have healthy emergency snacks in your car, desk, purse, etc. Whole foods naturally contain nutrients that support our immune system in addition to supporting natural detoxification. Aim for carbs high in fiber, plant-based fats (avocado, olives, nuts, seeds), lean proteins and a variety of vegetables at each meal for optimal nutrition. 

Stay Hydrated.  Hydration supports energy levels, naturally detoxifies the body and helps support communication of and biochemical pathways which support all organs systems and our immune system. Being even slightly dehydrated may reduce energy levels, increase our appetite, and decrease the efficiency of our digestion and delivery of nutrients. When we are sick water helps absorb and transport nutrients into the bloodstream. Water also supports the health of the mucous membranes which are a line of defense to protect our bodies from invaders. Lastly, water is a key component of the lymphatic fluid which contains white blood cells that help fight infection. You don’t just have to drink water – you can have tea, broth, vegetables and fruits high in water (cucumber, berries, spinach, tomatoes, etc.). 

Give alcohol a break. Practice moderation or choose several days that you will not drink and the days you do have alcohol- set a limit. Alcohol decreases the quality of your sleep, depletes important nutrients, dehydrates your body, decreases gut help, increases stress hormones, and is a depressant – even depressing your immune function. Embrace ‘mocktails’ or healthier distractions or methods of stress management. 

Nutrition & Micronutrients

OK, so we control what we can. But you may be looking at this list and thinking about your kids coming home with germs from school, traveling and increased exposure, higher stress situations that can’t be controlled and you still may get sick. It may be beneficial to supplement with specific compounds that are known to have antimicrobial, antiviral, or anti-fungal properties. Below are the supplements I like to recommend to help support your immune system on a daily basis during the cold and flu season. 

Vitamin D processes strong immune-supportive properties. Among other health benefits, Vitamin D helps protect the body from respiratory infections. Studies show that a deficiency in vitamin D increases the risk of such infections, including colds and flu.5,6 Vitamin D is involved in modulating two important aspects of the immune response, which helps to better arm and activate the body’s immune system in order to destroy pathogenic bacteria and viruses and fight off infections. Dietary sources: salmon, fatty fish, egg yolks, cheese (if tolerable), mushrooms. 

Vitamin C helps reduce the risk, severity, and duration of respiratory infections such as colds and flu. Supplementing with vitamin C has been shown to improve antimicrobial and natural killer cell activities. Plant bioflavonoids support the immune system by protecting cell membranes against oxidative stress from things such as germs, toxins and environmental pollutants. Bioflavonoids, nature’s antioxidants, work with vitamin C, as they are found in citrus fruits. Dietary sources: oranges, papayas, strawberries, kiwi, organic leafy green vegetables (spinach, bok choy, kale), broccoli, bell peppers. We do not store vitamin C efficiently so it should be consumed on a daily basis.

Zinc is involved in virtually every aspect of immunity with antiviral properties and is even effective against several viruses that cause the common cold. Supplementing with zinc has been shown to stimulate the production of white blood cells, as well as support the actions of neutrophils, T-lymphocytes, and natural killer cells. Dietary sources: seafood, pumpkin seed, sea vegetables, beans, lentils, legumes.

Vitamin A stimulates the production and activity of white blood cells, maintains and strengthens epithelial tissues and mucous membranes — the body’s first line of defense against pathogens.

Elderberry & Echinacea are examples of herbs and botanicals that support immune cell activity and may lessen the severity and duration of bacterial and viral infections. 

Suggested Supplements

You can review and purchase this Fall Immune Support Protocol with the following link: https://us.fullscript.com/plans/pfc-fall-immune-support

• Immunitone Plus
• BioFizz or Stellar C
• Probiotic 
• Vitamin D
• Immune-Zn Lozenge 

Or if you are looking for a heavy hitter when we feel symptoms coming on or when traveling and can’t avoid exposure to bacteria and/or infections, I recommend: 

Immune Support Packets.

The Bottom Line:

As we dive into the joyous holiday season, the specter of the cold and flu looms. To ensure uninterrupted celebrations, take proactive steps to fortify your immune system. Incorporate daily activities that elevate your heart rate, prioritize quality sleep, and adopt stress management techniques. Plan balanced, nutritious meals, stay hydrated with water-rich options, and consider moderating alcohol intake. Explore immune-boosting supplements such as Vitamin D, Vitamin C, Zinc, Elderberry, and Echinacea. Ready to bolster your immune defense? Check out our Fall Immune Support Protocol for suggested supplements. Here’s to a healthy and festive holiday season!

Katie Di Lauro, RDN, IFNCP
PFC Nutrition Director

In a successful health journey, the focus is not just on the final goal but on daily choices, especially regarding nutrition and gut health. Often underestimated, these aspects are crucial for sticking to a plan and achieving wellness. They form subtle yet powerful threads that weave small daily decisions into a triumphant journey. At Premier Fitness Camp’s luxury fitness retreat, we specialize in optimizing nutrition and gut health, breaking down significant dietary goals into manageable tasks for lasting change. If you’re ready to prioritize your well-being, schedule your nutrition-focused fitness retreat today!

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What is Clean Eating?

So, what is eating clean? Because clean eating is not a federally regulated term, you may receive different interpretations of an answer based on who you ask. Generally speaking, eating clean refers to consuming foods as close to their natural state as possible. This sometimes means eating organic food containing few chemical additives and preservatives.

Clean eating to lose weight also nourishes the body with nutrient-dense foods, filling it with plenty of vitamins and minerals you need to be healthy. Including these healthy foods improves heart and brain health, helps your body maintain a healthy weight, and increases energy levels. People who eat clean often report having increased satiety, more energy, clearer skin, less inflammation, and a healthy digestive system, to name a few.

Clean Foods You Should Know About

If you’re wondering how to start eating healthy, here are a list of foods you can include for weight loss nutrition:

• Vegetables

  Out of all the best clean eating tips, the most important thing is to eat plenty of vegetables throughout the day. Broccoli, cabbage, brussels sprouts, cauliflower, lettuce, peppers, onions, tomatoes, corn, carrots, avocados, and mushrooms are just a few vegetables to include.

• Fruits

  Fruits are full of fiber and contain plenty of vitamins and minerals to keep you healthy. While there are plenty of fruits you can include in your diet, some to consider are strawberries, oranges, blueberries, bananas, apples, pineapple, mangoes, and raspberries.

• Lean meats and other protein sources

  Lean meats, eggs, and legumes are important protein sources in a clean-eating diet. Avoid eating processed meat products like hot dogs, pepperoni, bologna, and salami. Instead, aim for eating grass-fed beef, chicken, sustainably caught fish, dried beans, lentils, plain nut butter, and unflavored nuts.

• Whole grains

  Whole grains are essential to a clean eating diet because they contain plenty of much-needed vitamins, minerals, and fiber. Some whole grains you can eat include quinoa, brown rice, oats, whole-wheat pasta, air-popped popcorn, bulgar, barley, buckwheat, and millet.

• Dairy products

  Dairy products include calcium, which is important for bone health, and protein, which can help stabilize blood sugar. Greek yogurt, milk, cheese, kefir, and cottage cheese are just a few examples of what you can include in your diet.

A Few Clean Eating Tips

While it can seem overwhelming, starting a weight loss nutrition journey can be simple. Start with a few simple steps to reach your goal. If you’d like to eat clean and begin a healthy diet, start with these tips:

• Start cooking

  Start making simple, healthy foods at home instead of relying on convenient or fast foods. Prioritize preparing fresh, healthy food for yourself as often as possible.

• Cut out sugar

  While many people know to avoid excessive desserts on a diet, some may not know that sugar is a common additive in many processed foods. Get used to reading the labels on any foods you buy, and aim to buy those without added sugar.

• Eat Local

  The fresher the food, the better! Head to a local farmers market to stock up on fresh fruits and veggies. Eating local not only ensures healthier food for you, but it’s also better for the environment.

• Drink plenty of water

  There can be plenty of unnecessary sugar and calories in drinks. Shoot for drinking water throughout the day. Not only does it help you feel less tired, but it can help you curb hunger and keep you hydrated.

• Avoid refined carbs

  You’re missing out on vitamins, minerals, and beneficial fiber when you eat refined carbs such as pasta, rice, and white bread. Studies consistently demonstrate that diets in whole grains lower your risk of developing colon cancer, heart disease, and type 2 diabetes.

• Meal prep

  Not everyone has time to cook every meal. For many people, meal prep is a game changer in eating healthy. Simply pick one or two days throughout the week to cook meals for yourself and store them in the fridge or freezer.

Take a Step Further: Accelerate Your Clean Eating Journey

While clean eating is essential to healthy weight loss nutrition, it’s only part of the picture. If you need more help reaching your goal, consider joining the award-winning weight loss retreat at Premier Fitness Camp. Our comprehensive approach to a healthy lifestyle is clinically proven to deliver long-term results and help you learn healthy eating habits. Request rates and learn more about how our luxury weight loss retreat can transform your health today!

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Up to 35% of Americans report adverse reactions to certain foods, only 3.5% of them are actually due to true allergies. It is estimated that 50 to 90% of adverse food reactions are actually due to sensitivities or intolerances.

There are three types of negative food reactions: allergies, intolerances and sensitivities. They are differentiated by the type of exposure, the body’s reaction to the substance, the timeline of the onset of symptoms and the variety of symptoms associated with the type of reactivity. 

Food Allergies

Food Allergies are the immune system’s emergency response to a substance that is perceived as a ‘foreign invader’ (antigen) that the body has become hypersensitive to.

Exposure: through ingestion, inhalation or skin contact. 

Reaction: The body creates IgE antibodies, then triggers the release of pro-inflammatory mediators, such as histamine.  

Timeline: The reaction is typically immediate, within 10 minutes after exposure. Late-phase reactions can occur 2-4 hours after exposure. 

Symptoms: swelling, hives, and difficulty breathing.

Food Sensitivities

Food sensitivities also involve the immune system, but not an immediate or life-threatening response. 

Exposure: through ingestion – food or chemicals.

Reaction: The immune system creates antibodies (not IgE). The circulating white blood cells react to the food or chemical and release pro-inflammatory chemicals known as “mediators” into the bloodstream. These inflammatory mediators circulate all over the body and can trigger symptoms in any tissue or organ system.

Timeline: These reactions often occur within 72 hours of exposure. The reaction is also dependent on the amount ingested (dose-dependent).

Symptoms: Someone who is suffering from a food sensitivity can have multiple symptoms, not just one or two localized symptoms. Some examples of food sensitivity symptoms: 

• Joint pain
• Inflammation
• Diarrhea
• Constipation
• Bloating & Gas 
• Water retention 
• Nausea
• Abdominal pain 
• Fatigue
• Headaches
• Brain fog
• Anxiety
• Depression
• Mood Swings
• Rashes 
• Itchy skin 
• Autoimmune conditions 
• Unexplained weight gain 
• Unexplained weight loss 
  

You may consider food sensitivity if you have health conditions commonly linked to food sensitivities and chronic inflammation, which can exacerbate symptoms of the following conditions:

• Acne 
• ADHD 
• Autism
• Chronic fatigue syndrome
• Depression
• Eczema
• Fibromyalgia
• Gastroesophageal reflux disease (GERD)
• Inflammatory bowel diseases
• Interstitial cystitis
• Irritable bowel syndrome (IBS)
• Migraines
• Psoriasis
• Rheumatoid arthritis 
  

The most common food sensitivities are listed below. However food sensitivities can be from many different food or food additives. 

• Dairy
• Eggs
• Wheat
• Grains 
• Lectins
• Corn 
• Soy
• Coffee 
• Yeast 
  

Food Intolerance

Food Intolerance does not involve the immune system, and can have mild to very uncomfortable symptoms. 

Exposure: through ingestion – food

Reaction: a lack of certain digestive enzymes for digestion of the particular substance. The reaction will be dependent on the amount consumed. 

Timeline:  10 minutes to 24 hours. 

Symptoms: abdominal pain, gas, bloating, diarrhea, nausea, vomiting, heartburn. Digestive enzymes can be helpful in decreasing or eliminating symptoms. 

Example: Lactose intolerance is the lack of the digestive enzyme lactase, which breaks down lactose. Lactose intolerance can result in gas, bloating, abdominal pains and diarrhea. 

The most common food intolerances are listed below. However food sensitivities can expand far beyond this list. 

• Lactose
• Casein
• Gluten

How do you find out if you have food allergies, food sensitivities or food intolerances? 

A food allergy test is typically done by a medical practitioner. These tests include oral challenge, skin prick testing, and/or IgE blood testing. These tests DO NOT test for food sensitivities, they only test for IgE and not other immune mediators. 

There are several tests for food sensitivities. The best tests are:

Mediator Release Testing (MRT) which uses technology that monitors to see how much the white blood cells shrink in size after exposure to these antigens. The more the cells shrink, the more pro-inflammatory mediators they have released which means the stronger the food sensitivity. Mediators are what cause food sensitivity symptoms, so they are arguably the most important thing to measure. 

Immunoglobulin Testing typically assess IgG and IgA mediator release. These tests are the most accessible therefore the most popular and well-known type of test for food sensitivities. Unfortunately this test is limited to only 1 to 3 mediators, IgG, IgA and sometimes IgM. For this reason you may miss other food sensitivities and also may have a lot of false positives because eating a lot of any food – even if you are not reactive to it, may increase IgG antibody levels.

What to do with the results? 

It is important to note that food sensitivity tests are only sources of information, but how you use that information is what really matters. Food sensitivity testing results should NOT be interpreted as a list of foods to eliminate forever.

Results should be used to guide an elimination plan, gut restoration and food reintroduction program. 

It is best to work with a dietitian that specializes in food sensitivities and gut healing protocols to guide a comprehensive plan to improve your digestive health and immune responses to food.

The Bottom Line

Food allergies can be life-threatening and cause immediate, severe reactions. Food sensitivities have delayed, non-life-threatening responses with various symptoms. Food intolerances, while not allergies, lead to discomfort, especially during digestion.

Recognizing these differences is crucial for wellness. At Premier Fitness Camp, we offer testing (additional fee required) to help you understand or uncover any food-related challenges you may have. This helps you make informed diet choices, personalized for your health and fitness goals. Understanding these reactions improves overall well-being and holistic health management, making life healthier, happier, and more fulfilling.

Katie Di Lauro, RDN
Director of Nutrition

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First, let’s talk about how most people usually make Marinara sauce—cooking it, then storing it, and heating it again later. But here’s a new idea: never cook your tomato sauce twice. The real magic happens during the first cooking, where all the ingredients blend together to make a truly amazing sauce. Once we cool and then heat it again, we begin to lose flavor and product quality.

But how do we avoid cooking it twice?

Here’s the secret: mix all the raw ingredients—Canned Plum Tomatoes, Fresh Basil, Dried Oregano, Extra Virgin Olive Oil, Minced Garlic, and Salt—and let them sit together for 48 hours. This allows the flavors to blend and preserves the highest nutritional value of the ingredients.

The Recipe:
Plum Tomatoes*, 50 ounces
*Canned is fine. Use a premium brand.
Fresh Basil, 15 leaves + stems
Dried Oregano, 2 Tbsp
Extra Virgin Olive Oil, 1/2 Cup
Minced Garlic, 2 Tbsp
Salt, 2 Tsp

Cooking Instructions:
In my kitchen, the process is simple: I get all the stuff I need and put it in a big container. Then, I use a stick blender to mix it until it’s just right. After that, it’s time to wait. I let the sauce sit for at least 48 hours so the flavors can blend together and get better. At a minimum, let is gel for 24 hours.

The Bottom Line:

Letting the ingredients mix slowly over time makes the sauce taste even better and keeps the true taste of each item. Yes, you need to be patient, but it’s so worth it. This sauce will have all the good things from each ingredient. So, whether you’re making pasta, pizza, or lasagna, remember this easy way, a nod to the classic Marinara we all love.

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