RESOURCES AND INFORMATION

Nutrition Basics:

Most nutrition experts agree that eat smaller meals every 3 to 4 hours is the optimal nutrition plan for a healthy person. The meals should be made of primarily of whole foods like lean meat, vegetables, fruits, nuts, grains, etc. The thought behind eating every 3 to 4 hours is that your blood sugar will stay at a relatively consistent level helping you avoid valleys in your energy. Frequent eating also keeps you from over eating at one meal (often dinner) and keeps your metabolism humming from morning to night.

The following is a list of actions you can take today to begin achieving your goal of better health and proper nutrition:

1. Eat red meat no more than three times per week and consume smaller portions.
2. Trim all visible fat from meat, poultry, and fish.Remove the skin from chicken and turkey.
3. Eat low-fat meat such as the white meat of chicken and turkey and the low-fat cuts of pork and beef.
4. Broil, boil, poach, or bake instead of frying food.Eat more meatless meals.
5. Eat cheese no more than three times per week.
6. Avoid bologna, salami, and other high-fat luncheon meats.
7. Use margarine, oil, butter, cream, cream cheese, and sour cream sparingly.
8. Drink skim milk and eat nonfat or low-fat yogurt.
9. Replace mayonnaise and salad dressings with lower-fat versions.
10. Avoid high-fat snacks like chips and nuts.
11. Eat minimal or occasional sweets such as cakes, cookies, and candy.
12. Practice portion control.
13. Restrict soda and/or alcohol intake.
14. Eat only to mild fullness; do not push beyond.
15. Replace desserts with fresh fruit.
16. Eat every 3 to 4 hours.

Lowering your calorie intake combined with raising your activity level is the best way to maintain or achieve a healthy weight.

Scott Sellers is the black-belt Chief Instructor at United Studios of Self Defense in San Anselmo, CA. He grew up in San Rafael, CA where he was a top scholar-athlete at San Rafael High. He has had a successful career in college and minor league baseball earning leadership awards and all conference accolades. Over his 17 combined years of training, teaching and coaching he has enjoyed his work as a PE teacher, counselor, and martial arts teacher.

Scott went to Indiana University and earned a BS from the school of Health, Physical Education and Recreation in 1996. In 2002, Scott completed his Master’s Degree in Psychology from Sonoma State University.

Scott stays active by training in Shaolin Kempo at United Studios of Self Defense, weight training at 860 Fitness, running, hiking and biking the hills of Marin and beyond, and playing baseball in the National Adult Baseball Association in San Francisco. Jeanne even convinced him to do a triathlon where he invented a new stroke he appropriately named, “the survival stroke.”

Jeanne Sellers is a mother of three fantastic and active children. She’s a long time fitness enthusiast who knows first-hand the challenges of working, raising children, and staying fit—even after two major knee surgeries. Jeanne was a standout basketball player in high school and is an avid kick-boxer. Jeanne’s newest sports endeavor is triathlons. She even convinced her daughter and husband to compete in their first triathlons, too.

As if that’s not enough, Jeanne is also the Executive Director of Girls on the Run, Marin: an organization that teaches young girls about developing the life skills they will need to navigate the challenges ahead of them while using running and fitness activities as the learning vehicle.
Jeanne is the superstar at 860 Fitness. She’s a hard working, loving, energetic woman who cares deeply about the success and well being of her clients. She is the driving force for many client fitness triumphs. “My husband, Scott and I want to help people get more enjoyment out of life,” says Jeanne. “Many people come here because they have been inactive and simply need to get stronger or lose weight. I really like working with people who are willing to do what it takes to get what they want. It’s very satisfying to watch them succeed.”