703-312-1352 Luci@LuciFit.com

Best Diets?

For its 7th year in a row, US News & World report evaluated thirty-eight of the most-popular diets and revealed what they consider the best of the bunch.1 The periodical aligned with a team of experts including nutritionists, specialists in diabetes, heart health,...

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To Eat Healthy, Planning Is Key | LuciFit Coaching

Above is my counter top after the farmers' market. When I get home, I wash and prepare the food immediately. (And, yes, I eat some of it while working!)   I encourage clients to plan and shop for three to four dinners at the beginning of the week. It can feel a...

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Fresh Figs and Goat Cheese: A Decadent, Healthy Dessert

Fresh figs and goat's cheese taste like decadence. They're a perfect ending to any dinner in the summer, when fresh figs are in season. Along with a very reasonable calorie count this dessert has some natural, healthy benefits: 1) it’s sweet with no added sugar, 2)...

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Do Calories Count?

(Watch the video or read below.) Some say counting calories doesn’t matter, but it can make the difference between success or failure in weight loss and weight maintenance. If you’re eating clean foods and exercising and...

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Getting Real with Weight Loss

I saw someone in the gym the other day that I hadn't seen in a long time. I didn't recognize her at first because she was half her size. She lost a lot of weight. When I asked her how she lost all that weight she said, "I got real." "I...

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Eating Healthy While on Vacation- Five Uncommon Tips

Healthy food selection takes every vacation to another level of rejuvenation and replenishment. The best part is when you eat good, healthy food, you feel better than ever. If you don't believe me, give these tips a try on your next trip and see for yourself. Clients...

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Which is Worse: Fat or Carbohydrate?

  A few weeks ago news was leaked that the Dietary Guidelines committee suggested we drop dietary limits on cholesterol. That announcement  re-fueled the fire under a completely different debate over fat and carbohydrate that started last year.  The debate over...

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Stress Relief Over the Holidays

Welcome to our Healthy Holiday Trilogy: Episode 3 – Tamping Down the Stress The above video is taken from a live webinar. (Edit as of 12.2016: Hi guys, I can't believe I didn't catch this but I made a mistake in the first...

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Sweet Temptations and Holiday Sugar Overload

  Welcome to our Healthy Holiday Trilogy: Episode 1  - Sweet Temptations This video is taken from a live webinar. In this episode we’ll give you tips on how to have fun maintain your weight with ease and avoid sugar overload If you're...

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A Little Halloween Candy is OK

  Here's a fun Post-Halloween question for you: how do you think the calories compare between five Halloween candy pumpkins and one cup of sugar snap peas (shown below)? That's one serving of each, by the way.   A few days ago I had the pleasure of being...

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Eating Italian Food in Italy (Italian Riviera)

I just spent some much needed vacation time on the western coast of Italy - the Italian Riviera. Since my last post was on carbohydrates, I thought it would be a great time to share a bit about the food experience in Italy.   Many people associate "Italian Food"...

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Bad Carbs, Or Bad Way of Eating Carbs?

    Low carb diets are all the rage again, and authors are selling books by the millions claiming that people will "be healthier" if they eat more meat, load up on fats (to include saturated fats), and cut out certain fruits and vegetables. I've been hearing...

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What’s Your Sugar Limit?

Sugar has addictive properties. There is evidence that high sugar intake increases inflammation. The percentage of adults that have type-2 diabetes and the percentage of...

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Healthy Holiday Party Ideas

This year I held LuciFit, LLC's first company holiday party. Of course, I served healthy food that was also delicious! I recorded myself before any of the guests came to show you some of the foods we had at our table. My...

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Sports Drinks – Safe to Drink?

  The following post is by Jacques Delorme, founder of ViSports at  http://visportsnutrition.ca. Jacques is a certified coach with a background in nutrition.  He has 30 years of experience in coaching multiple sports to include but not limited to baseball,...

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Super Simple Ways to make a Healthier Super Bowl Party

  It's my second football season in the Bay Area and the 49ers are in the game.  The team spirit is so strong around here, it's palpable.  I can't help but catch it! While you're watching the teams put themselves to the ultimate challenge, how about challenging...

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Are Potatoes Good for You, or Not?

Like many foods, potatoes have had their ups and downs in the media.  The truth is potatoes are actually a very healthy food.  The average medium baked potato (2.25" - 3.25" in diameter) is 161 Calories with 2 Calories from...

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Six Weeks to A Healthy Lifestyle Makeover

  Are you busy, having trouble finding the time to exercise and eat right? Are you ready to ditch the diets and stop the insane exercise programs in exchange for something more lifestyle friendly and sustainable? Are you longing for an expert coach to help you...

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Daily Whipping: Come ON People

  I was looking at my blog view results in Google Analytics, and found that the blog post that gets the most consistent keyword searches is one I wrote in the very beginning titled "The Daily Whipping". This title came about because some of my exercise class...

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Congress, Road Rage, and Mindful Eating

    I was traveling down the highway listening to NPR talk about how congress is running out of time to find a compromise on our budget, but has plenty of time to perfect their skills in making each other look bad.  Near the 395 turnoff from route 1, it...

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Losing the Weight, and Keeping it Off

    For years I've been helping clients and students to lose weight.  Over time I've observed how the average approach to weight loss leads to putting pounds back on after not too long.  One of the biggest reasons this occurs is the following: When most...

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How to Eat Healthy when Eating Out – My Five Top Tips

  Last week I found myself on a lovely adventure in Boston Massachusetts. Many know Boston as a mecca for seafood on the East Coast - so I couldn’t wait to indulge myself in lobster, clams, steamers, oysters and other creatures of the sea.  In fact, here's what I...

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Travel-Smart Nutrition

  This June I traveled from Amsterdam, to The Hague, to Brussels, to Bruges and then back to Brussels. The ancient buildings in these old European cities were unforgettable. My favorite site was the ruins of the 12th century royal palace (Palais Royal), which was...

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Diet and Exercise on a European Vacation

I’ve been on vacation for the last week and have been making my way through several European cities. Today, I’m in Brussels, sitting at a very cute sidewalk cafe. It's raining just a little, but I’m under the awning. Otherwise it's been beautiful weather since I got...

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