Inside Look at the Whole Health Everyday Team
What we do for our whole health!
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Why Whole health?
Whole Health Everyday was founded in 2011 by Rebecca Clubb, who had changed her life by maintaining her whole health and was on a journey to help others do the same. She had suffered for years from food allergies she didn’t know she had but found help by looking at the foundation of her health, her diet. Finding the right diet helped her find relief from her physical symptoms. WHE cares about the relationship between food and people. We understand how much of an impact our diet has on our everyday lives and not every plan is right for everybody or every body. Our chefs are able to work with their clients individually to find the right diet, follow a prescribed meal plan, customize and create meal plans, and provide the resources and information they are looking for!
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What we eat provides for us the foundation of our health. We are in essence, what we eat. As humans though, we are all unique and so there is no one-size-fits-all diet. Finding the right diet can be unbearably frustrating, even understanding the differences between all of the diets can be difficult but Whole Health Everyday is here to help!
We will run down some of the most popular diets today to clear up some of the confusion and outline the benefits.
PALEO
diet is a popular diet because of its persuasive argument centered on the theory that the best diet for humans is one that is close to what we ate thousands of years ago. This translates to a diet consisting of mostly meats and vegetables. In the paleo diet you can eat meat, fish, vegetables, fruits, nuts, seeds, herbs, spices,
healthy fats
, and oils; but should avoid processed foods, sugar, grains, most dairy products, legumes/beans, and “bad” fats.
KETO
diet takes another approach to health by balancing macronutrients: 5% carbohydrates, 20% protein, and 75% fat. The key to success is not just what to eat, but how much to eat. For an average women at 1200 calories a day This is about 20g carbs, 70g protein, and 90g fat. You can eat meat, fish, eggs, vegetables (no root veggies), nuts, seeds, herbs, spices, healthy fats, and oils. Certain dairy products are OK. You should avoid processed foods, root veggies, fruit (some berries are okay in moderation), sugar, grains, legumes/beans, “bad” fats, condiments (check carb count). You can calculate your exact levels
here .
Great chart for carbs is at this
website.
PLANT BASED
diet is commonly confused with the vegan or vegetarian diet, but rather plant based is a mindful approach to proportions of animal products versus plants. Increasing your whole foods like veggies, fruits, grains, nuts and fats from olive, avocado, nuts/seeds and coconut…. Again, staying away from sugar, processed foods, fats. They make use of the protein in vegetables and grains, and even more in beans, nuts and seeds. Read an article about plant based versus veganism
here.
MEDITTERRANEAN
diet is clearly named so because it is meant to reflect the diet of the people in the region around the Mediterranean Sea based on what the area has to offer. They eat primarily plant-based foods, such as fruits and vegetables, whole grains, legumes/beans and nuts, while limiting red meats and eating fish.
WHOLE30
is a short term diet meant to cleanse and relieve your body of any of the many negative effects of popular foods like dairy, grains, legumes, and sugar. During the 30 days you can eat moderate portions of proteins, lots of vegetables, some fruit, natural fats, herbs, spices, and seasonings.You should avoid sugar (real or artificial), alcohol, grains, legumes, dairy, processed foods, and any ingredients you can’t pronounce.
So whats the bottom line?
No matter how you prefer to eat our chefs can prepare meals just for you and your needs.
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Another Side of Whole Health:
Physical Activity
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Diet and exercise are very important in your overall health. We get clients who exercise like crazy but don’t eat right and then are frustrated they can’t lose weight. We also get clients who eat great but don’t exercise.
So, what to do? Where is the balance?
As a chef and someone who is around food constantly, it’s hard to keep the calorie intake down and the macros in line. My experience has been that I can eat “right” (no processed foods, low grain, no sugar, no bad fats) and exercise regularly but the weight will creep up. Keeping my food intake down and exercising is key. - chef Rebecca
So what do the chefs at WHE do for their physical activity?
What are their opinions on popular diets?
To see more of our chefs and what they have to say,
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Chef Rebecca
likes to go to Yoga Works, Mixx Yoga, South West Health Personal Training and hiking.
She says, “I like to workout with a trainer 2 times a week to get a really good workout with weights mixed with cardio and follow that up with yoga 1-2 times per week and some light exercises at home”
Chef Rebecca says “… of all the diets we see at WHE I feel the most effective for diabetes, energy and weightloss is keto. Keto is very strict but it’s my experience that when done in cycles, it’s completely manageable and my personal results and my clients have been extraordinary. The most effective diet long term though, is Mediterranean as it’s the most realistic for most people’s lifestyles. The bottom line is, no matter what plan you are on, if you want to lose weight and feel energetic, then watch your portion sizes. Calories in and calories out is the bottom line.“
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Chef Kaylie says.. "
I love switching up my activities, as not to get bored. Running in El Moro Canyon (or on any hiking trails) is beautiful and also allows me to work various muscles because of the flat stretches, uphills, and downhills. Rock climbing is such a fun challenge. I like going to indoor rock climbing gyms like Hangar 18, SenderOne, and Rockreation. Yoga helps me quiet my mind and stretch and elongate my muscles. I try to incorporate yoga into my weekly routine 1-2 times per week.
As far as my favorite diet, I really enjoyed challenging myself with Whole30. I found that I learned an incredible amount about my body and how it reacts to foods like sugar, dairy, and grains. It makes you really focus on reading labels … because you quickly learn that nearly all grocery store products are loaded with sugar. I feel so much more conscious of what I put in my body after a month doing Whole30. Now, I find my body functions best eating mostly plant-based, but incorporating seafood once or twice per week."
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Chef Lindsay K says... "
My favorite spot to work up a sweat is SoCal Bootcamp in Monarch Beach and San Clemente. I have been working out there for the past 3 years and I still love every class I take! They provide a “positive energy zone” where they focus on steady cardio and strength training in an indoor boot camp format. It is impossible to get bored because the workouts feature many different types of equipment including TRX straps, bikes, Bosu balls, kettle bells and battle ropes just to name a few. On top of that there are different exercises each day so every workout is unique.
A second favorite is Shredz Gym in Ladera Ranch. Newly opened just a few months ago, this gym has state of the art equipment that I haven’t seen in other gyms. You can sign up to workout solo or take a group HIIT Class with one of their experienced trainers.
Also high on my list is Grit Cycle with locations in Costa mesa, Monarch Beach and Anaheim. Their spin classes combine great music and cool lighting effects with heart pumping dance moves all done on the bikes! I love to hit one of their classes on a Monday morning to get the endorphins flowing and set the mood for my week ahead.”
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Chef Whitni
”My exercise of choice is swimming. I lap swim 45 minutes straight and I’m completely pain free when I’m done. I lift weights, do a 10-15 min ab workout and stretch.”
“Of those diets listed I love the Mediterranean diet best. To me, it is absolutely something you can live with. You get to have a little cheese and wine, minimal grains and beans. Fish is always my #1 protein to eat, some fruit and nuts, olives, and whatever veggies you want.”
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Chef Sarah says... "
I grew up in a swimming pool or near the ocean most of my life. Swimming and paddle boarding is my most loved form of exercise. Building core, upper body and leg strength."
And as for diets..."The Mediterranean diet works best for my lifestyle as an on the go Chef. Lean protein, fruits and vegetables, good oils and protein in nuts, healthy grains, minimal dairy, keeps my energy up, great for digestion and self in check."
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WHE can help with your summer parties too!
Read last months newsletter with sample
menus
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Rebecca Clubb | Whole Health Everyday |
949.235.7036 | [email protected] | wholehealtheveryday.com | Los Angeles, CA - Orange County, CA - Riverside County, CA - Newport Beach, CA - Nutrition/Meal Prep services offered in Western Massachusetts, MA
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