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.

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.)

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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!

The post Supporting Immune Health During Cold and Flu Season appeared first on Premier Fitness Camp.

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

The post The Influence of Food Sensitivities on Health appeared first on Premier Fitness Camp.

First, let’s define a few terms:

Microbiome: our unique ecosystem of microorganisms that live in and on our body.

Microbes: a collective term for microscopic organisms that include bacteria, fungi, viruses, archaea, and protozoa.

IMPORTANT ROLES OF OUR MICROBIOME:

1. Promotes regular bowel movements by enhancing motility, regulating intestinal pH levels, and influencing increased water content in the colon.

2. Improves immunity, which is essential for the development of our immune system by protecting us from pathogens. Beneficial gut bacteria can be pro-inflammatory or anti-inflammatory depending on our needs. Reduced bacterial diversity can cause the immune system to overreact, leading to autoimmune responses or allergies.

3. Supports mood because the bacteria in the gut can help create, synthesize, and modulate many of the same neurotransmitters as the brain, including GABA, norepinephrine, serotonin, melatonin, and acetylcholine.

4. Manages cravings and behaviors by sending regulatory chemical signals that control hunger and intestinal motility.

5. Manages inflammation – When your gut bacteria becomes unbalanced, it can frequently cause intestinal inflammation by altering the expression of the genes that regulate inflammation.

6. Modulates Vitamins – Gut bacteria help us extract nutrients from our food and produce essential nutrients such as antioxidants, B vitamins, and short-chain fatty acids.

7. Modulates and regulates human responses through chemical signals, including metabolism, fertility, and growth.

8. Influences genetic material by swapping genes or turning them on or off. If a substance is not ‘approved,’ the bacteria will send a signal to the immune system to eliminate it.

Development of Your Microbiome

The development of our microbiome actually begins in the womb; the umbilical cord, amniotic fluid, and the placenta have a microbiome. Whether you were born vaginally or via c-section, also influences your microbiome.  The birth canal exposures a baby to a diverse microbiome, further diversifying their microbial ecosystem therefore contributing to a stronger immune system. Throughout the rest of our lives, our exposure to foods, dirt, people and our general environment affects our microbiome richness and diversity. 

Probiotics

Many fermented foods may contain probiotics, which are naturally produced during the fermentation process or by adding probiotic strains during production. Note: the quantities of beneficial microbes found in dietary sources vary between brands due to differences in ingredients, preparation, packaging, and distribution methods.

• Yogurt
• Kefir
• Sauerkraut
• Pickles 
• Kimchi 
• Kombucha
• Miso
• Tempeh 
• Supplements 

Prebiotics

Prebiotics are important for feeding the probiotics, so they can continue to live, thrive, and multiply. Did you know that if we are not feeding the probiotic bacteria in our gut, it may actually start eating the lining of our gut (lumen) so it doesn’t starve? Prebiotics mainly come from carbohydrates in foods. Here’s a list of foods that contribute prebiotics: 

Cashews, cassava, green bananas, potato starch, potatoes (cooked and cooled), tiger nuts, artichokes, asparagus, chicory root, dates, fennel, figs, functional food products with inulin (e.g., high-fiber granola bars), garlic, kidney beans, onions, plums, ripe bananas, watermelon, wheat, chia seeds, legumes, pistachios, seaweed-derived products, soybeans, apples, apricots, cherries, citrus fruit (especially the peel), pectin used as a thickener in commercial foods as well as jams and jellies.

WHAT MAKES A HEALTHY MICROBIOME

Diversity  – eat a varied diet, limited antibiotics and antibacterials and eating probiotics. 

Richness– how many bacteria genes you have (colonization- quantity). Feed the gut foods (fiber, probiotics)

CHOOSING THE RIGHT SUPPLEMENTS:

Choose a high quality probiotics and probiotics that is stored shelf stable packaging or has remained refrigerated. Remember that probiotics are live organisms that can be degraded or killed when exposed to high heat, any extreme temperatures or light. Therefore I highly recommend a professional grade supplement. Pay attention to the storage instructions and the expiration date. When traveling, buy a shelf-stable formula. If you need to take an antibiotic, which will kill the good bacteria with the bad, repopulate your gut with probiotic foods and a high dose supplement – such as a 50 or 100 billion CFU (colony forming units). 

There are over 500 different kinds of probiotic species, each with their own speciality function in the body. Choose strains that meet your needs, such as gut health, cognitive, health, immune support, etc. If you need help choosing a probiotic that is right for you, please contact our Registered Dietitian Nutritionist and Integrative Functional Health Certified Practitioner, Katie Di Lauro. You may also refer to this Probiotic Reference Chart and order supplements from our preferred Provider: Designs for Health

The Bottom Line

The microbiome, consisting of trillions of beneficial microorganisms within us, plays a vital role in maintaining our overall health. Understanding the importance of nurturing a diverse and rich microbiome through the consumption of prebiotics and probiotics is key to supporting our immune system, mood, digestion, and well-being. By embracing a varied diet, limiting the use of antibiotics and antibacterials, and incorporating prebiotic and probiotic-rich foods or supplements into our routine, we can foster a balanced microbiome. Remember, a healthy microbiome contributes to a healthy you.

Katie Di Lauro, RDN

PFC Director of Nutrition

Learn more about PFC’s nutrition program and enroll in our weight loss camp today.

The post Understanding Microbiomes: Embracing the Hidden Heroes in Your Body for a Healthy Life appeared first on Premier Fitness Camp.

We all do it, we all think about it, but rarely talk about it… Poop. Although the butt of many jokes (see what I did there), funny emojis and children’s humor, it’s important to know that poop is an important indicator of our digestive health. Let’s not be afraid to approach the subject of our poop, otherwise known as bowel movement (BM). Changes in our BMs indicate changes in digestion, diet, bacteria – good or bad, and even emotions. 

If you struggle with digestion, you are not alone; 20% of the population struggles with constipation, about 180 million people each year suffer from acute diarrhea and 60-70 million people are diagnosed each year with a digestive disorder. An irregular BM schedule can be uncomfortable, frustrating and even affect daily activities such as sleep, work, exercise and social events. Not only is irregularity uncomfortable and inconvenient, it affects our overall health because 70% of the immune system is in our gut. Over 2,000 years ago, Hippocrates notably declared that ‘all disease begins in the gut’. As an integrative and functional certified practitioner, I believe this to be true. Digestion provides us the energy and raw material for daily development and function, which keeps us alive. Without proper digestion we cannot break down and absorb essential nutrients. Without a healthy digestive tract, our body loses its first defense against the outside world that is entering our bodies. 

An easy first step in assessing digestion is by assessing our poop. Using the Bristol Stool Chart is the standard bowel movement assessment. Frequency should also be addressed. Ideally you are having one BM each day, up to 3 normal BMs. Fewer than 3 BMs per week may indicate constipation and more than 3 BMs per day may be too quick of a transit time.  

The first approach for normalizing digestion and therefore BMs is to improve diet and lifestyle. 

• FIBER: The USDA’s recommended daily amount for adults 18 to 50 years old is 25 grams for women and 38 grams for men. Women and men older than 50 years should have 21 and 30 daily grams per day. On average, Americans only get about 10-15 grams per day, likely due to a diet full of processed foods. Is it better to obtain fiber from whole foods rather than supplements? You can obtain dietary fiber from whole foods such as fruits, vegetables and whole grains. Don’t leave out your carbs! Low carb or high protein diets will likely lead to constipation because they contain the bulk of our fiber. Aim for a balanced diet. 

• HYDRATION: Consuming water adds fluid to the small intestines and your colon, therefore adding bulk to your bowel movement making it softer and easier to pass. Avoiding processed foods high in sodium is another way to stay hydrated. On average aim to consume about half of your body weight in oz of fluids that do not contain sugar or salt. 

• MOVEMENT: It has been found that regular physical activity stimulates the emptying of the stomach and intestines. Move your body at least 30-60 minutes each day, and continue movement throughout the day through daily activities, for example- park further in a parking lot to get more activity in, stretch every 30-45 minutes when sitting for extended periods of time. Start and end your day with at least light activity such as a walk around the block. ON the other hand, overexercising can increase transit time resulting in diarrhea. 

• STRESS MANAGEMENT: Any type of real or perceived mental, emotional, or physical stress can cause body tension and initiates the “fight or flight” response, which can slow or increase transit time resulting in constipation or diarrhea. If you experience chronic stress, learning how to manage your stress through breathing, exercise, talk therapy, or medication can greatly improve your digestion through the gut-brain axis. 

• DECREASE OR ELIMINATE GUT IRRITANTS:  Common gut irritants are caffeine, alcohol, tobacco, sugar, NSAIDS (such as ibuprofen), and food sensitivities such as gluten and dairy. Food sensitivities are unique to each individual, and can cause inflammation anywhere in our body – including your digestion system. A food sensitivity test may be helpful to identify your sensitivities and guide you in an elimination and reintroduction program.

Maintaining a healthy digestive system is crucial for overall well being. By implementing the tips provided in this article, you can improve your gut health and establish a strong foundation for optimal health. If you require further guidance on nutrition, supplementation, or identifying food sensitivities, I would love to help you navigate your digestive patterns and lead you towards better gut health. Schedule a 15 minute complimentary session with me today.

Katie Di Lauro, RDN, IFNCP

You can schedule a complimentary discovery zoom call today:
https://calendly.com/katie-pfc/complimentary-15-minute-nutrition-session

The post The Scoop On Poop: What Your Bowel Movements Say About Your Health appeared first on Premier Fitness Camp.

Did you know that on average, Americans gain 2-3 pounds during the holiday season? This may not seem like a big deal to some people. But for others, losing unwanted weight can be a challenge, physically, and mentally.

The good news? The feast meals don’t have to be a whirlwind ride that ends in a food coma! And, you don’t have to gain unwanted weight this holiday season while enjoying good food.

Here are my top five tips for balanced eating during the holiday season! I’ve also included a helpful infographic to remind you of the “PFC+V portion sizes”. 

Start with Veggies!

When asked to bring a dish to a holiday function choose a vegetable appetizer like a veggie tray or salad. Starting your meal with veggies will give you volume, healthy vitamins, and minerals. The vegetable fiber will help slow down the absorption of other nutrients and let us know when we are full. Bringing one or two vegetable side dishes as your addition to the feast is a great way to help achieve this goal. 

Balance and Portion 

Identify your proteins, fats, carbs and veggies and aim to balance your plate. Your hands are a great resource for ‘eyeballing’ portion sizes. For example: Your protein will be the size of one palm of your hand. Carbs are the finger section of one hand. Non-starchy veggies will be the other whole hand and fats will be the size of your two thumbs. Check out the visual aid below for reference.

Limit Alcohol

If you’re not prepared to stop consuming alcohol, at the very least practice moderation. Alcohol is empty calories. This means we are not obtaining any vitamins or minerals from alcohol. In contrast, you are likely consuming more sugar and carbohydrates. Not to mention dehydrating yourself, which will in turn make you feel more hungry. Plan your limit, stick to it, and drink water before and after your alcoholic beverages. 

Dessert

Eat your dessert mindfully. Your serving doesn’t have to be large for the taste to last longer. Try eating dessert slower to enjoy every bite to its fullest. 

Get Moving 

Get exercise during the day to wake up your metabolism. You burn fuel even an hour after exercising, which means you are less likely to store as much as fat. Try taking a walk after your meal. Moving your body helps to a) regulate your blood sugar, b) use the fuel (food) you put in your body, and c) keep you from picking at those leftovers even when you are full.

I hope you find these tips helpful and empowering. You deserve to have a good, stress-free time around the dinner table with all of your loved ones. Sometimes, having a few tricks up your sleeve can give you the confidence you need to stay on track and succeed. 

Happy Holiday!

Katie Di Lauro, RDN, IFNCP

Director of Nutrition

Photo by Nicole Michalou

The post Top 5 tips for balanced eating during the holiday season! appeared first on Premier Fitness Camp.

• Lower sugar options (less than 10 grams added sugar).
• Higher fiber options (at least 5 g per bar). 
• Determine whether it is a snack or a full meal replacement. For a snack bar it should be around 10 grams of protein per serving, and for a full meal at least 15 grams.
• Check the ingredients for allergy or dietary needs, for example dairy-free or nut-free.

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