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Sign up for the ERM 10 Week “Fight the Holiday Fat” Challenge!

20 Oct

Englewood Running Ministry 10 Week “Fight the Holiday Fat” Challenge

with Health & Fitness Expert Crystal Lynne!

Crystal Lynn

Now that summer is over, it’s time to start thinking about how you will fight the traditional Holiday Fat Fest! Between office potlucks, family gatherings and everything else in between you will need a plan to stay healthy during this time. Not only will you need a strategy to stay healthy but you’ll also need accountability and proven methods to help you avoid the common winter weight gain.

Englewood Running Ministry to the rescue! ERM has designed a 10 week program to help you stay on the health track during the holiday season.  By participating in the ERM 10 Week Fitness Challenge, you’ll have access to a professional trainer who will guide you through exercise and nutrition obstacles to stay fit and lean through the holidays and beyond.

During the 10 Week Challenge you will:

  • Set health & fitness goals along with a way to track your progress from week to week
  • Have access to a certified professional trainer for nutrition and exercise counseling
  • Receive phone and email support from our wellness expert, Crystal Lynne
  • Get weekly tips and to help you stay on track during the holidays
  • Be in a group setting with others to reach common fitness goals



ADDITIONAL INFORMATIONAL CONFERENCE CALL NOV. 2 (9:00pm) for those who cannot make Oct. 29

Dial in info:

(559)546-1200/Meeting ID: 801-470-472#

Log in info:


Start Date: November, 5th 2011

End Date: January 21st 2012

Location: 1858 W. 69th Street, Chicago, IL 60621

Cost: $65


Cost (Student): $32.50

or send payment to:

1858 W. 69th Street, Chicago, IL 60621

Checks payable to Family Focus Christian Center

Meeting Times:  Weekly phone conference; On-site meetings every 2 weeks for exercise demo, weigh in and general group meeting.

Don’t rely on your expensive gym membership to get you through the cold, HUNGRY winter months! You need an extra push and the ERM 10 Week Fitness Challenge is designed to do just that!

Give yourself the gift of health this Holiday Season and sign up for the ERM 10 Week Fitness Challenge TODAY!

More information:

(773) 531-9021/ (773)- 298.1224


Health & Wellness Quick Tip

2 Aug

Reducing the number of refined starches in one’s diet helps with weight loss and reduces insulin resistance (a precursor to Type II Diabetes.) If you think it might be too hard to reduce  refined starches in your diet, try these tricks:

  • Eating a sandwich or a burger? Remove the top bun or slice of bread. You still get the “bread” effect, but with half the calories and carbohydrates!
  • If you’re expecting to indulge in dessert, skip the carbohydrate in your main meal and drinks. No need for soda, potatoes AND dessert! Just pick one.
  • Try to eat 1-2 meals a day with no starches. If you have oatmeal for breakfast, then lunch and/or dinner can be “starch free.”

Try one or more of these tricks and you’ll be on your way to a healthier you!

Disclaimer: These statements have not been evaluated by the FDA.This information is not intended to diagnose, treat, cure or prevent any disease.

Why Am I Fat?

14 Jul

Studies show that 63 percent of Americans grossly underestimate their daily calorie intake. In fact, the average American consumes a staggering 2,700 calories a day — for many Americans, that’s enough calories to gain up to 8 pounds every month!

The dirty dozen and clean 15 of produce | Need to Know

4 Jul

A new report issued by the President’s Cancer Panel recommends eating produce without pesticides to reduce your risk of getting cancer and other diseases. And according to the Environmental Working Group (an organization of scientists, researchers and policymakers), certain types of organic produce can reduce the amount of toxins you consume on a daily basis by as much as 80 percent.

The group put together two lists, “The Dirty Dozen” and “The Clean 15,” to help consumers know when they should buy organic and when it is unnecessary. These lists were compiled using data from the United States Department of Agriculture on the amount of pesticide residue found in non-organic fruits and vegetables after they had been washed.

The fruits and vegetables on “The Dirty Dozen” list, when conventionally grown, tested positive for at least 47 different chemicals, with some testing positive for as many as 67. For produce on the “dirty” list, you should definitely go organic — unless you relish the idea of consuming a chemical cocktail. “The Dirty Dozen” list includes:

  • celery
  • peaches
  • strawberries
  • apples
  • domestic blueberries
  • nectarines
  • sweet bell peppers
  • spinach, kale and collard greens
  • cherries
  • potatoes
  • imported grapes
  • lettuce

All the produce on “The Clean 15” bore little to no traces of pesticides, and is safe to consume in non-organic form. This list includes:

  • onions
  • avocados
  • sweet corn
  • pineapples
  • mango
  • sweet peas
  • asparagus
  • kiwi fruit
  • cabbage
  • eggplant
  • cantaloupe
  • watermelon
  • grapefruit
  • sweet potatoes
  • sweet onions

Why are some types of produce more prone to sucking up pesticides than others? Richard Wiles, senior vice president of policy for the Environmental Working Group says, “If you eat something like a pineapple or sweet corn, they have a protection defense because of the outer layer of skin. Not the same for strawberries and berries.”

The President’s Cancer Panel recommends washing conventionally grown produce to remove residues. Wiles adds, “You should do what you can do, but the idea you are going to wash pesticides off is a fantasy. But you should still wash it because you will reduce pesticide exposure.”

Remember, the lists of dirty and clean produce were compiled after the USDA washed the produce using high-power pressure water systems that many of us could only dream of having in our kitchens.

Taken from The dirty dozen and clean 15 of produce | Need to Know.