This Month In Diet
  • Your Ever-Growling Stomach
    Eating a few times a day is necessary to provide your body with the energy needed to do the things you need it to do. For some people, however, it seems the hunger pangs never stop, even after eating a full meal. Since you put a lot of effort into maintaining both, it’s time to find out what’s making you feel hungry all day every day. Read >>
  • Eat for Your Heart
    Heart disease is the leading cause of death for men and women across the globe. Encompassing numerous heart and blood vessel problems, including heart attack, stroke, arrhythmia, heart failure, and valve problems, heart attack often goes unnoticed until it’s too late. Take care of your ticker by including the following foods in your diet. Read >>
  • So Long, Sweet Tooth
    Reducing the amount of sugar in your diet isn’t easy. It takes intentionality, commitment, and hard work, but the rewards are well worth it. If you’re looking for simple ways to eliminate sugar, here are a few ways to get started. Read >>
  • Keto Risks & Rewards
    Reducing the amount of sugar in your diet isn’t easy. It takes intentionality, commitment, and hard work, but the rewards are well worth Contrary to diets of the past, the keto diet requires you to consume high-fat foods and eat as few carbs as possible on the road to weight loss. If you’re wondering how keto diets work, if they’re they safe, and whether they cause any negative side effects or come with any health risks, you’re reading the right article. Read >>
Health and Fitness News
Teri Katzenberger ~ Nutrition & Weight Management Educator

ME-24.jpg

My name is Teri Thompson-Katzenberger; I am the proud Founder & Owner of The Master's Club LLC. The Master's Club is a Private Fitness Club, Exclusive to Men & Women who are serious about Getting Fit & Healthy from the inside out!. Open to ALL Men & Women. 

My Moto: "Success comes from the style in which you use, to achieve a healthy life" "We certainly age each year, however, we do NOT have to be growing old in the process!"
A fitness & nutrition enthusiast since 1992, I have brought my one of a kind ideas and unique talents with me to The Master's Club Fitness. 

Having "self image" issues for over 20 years & a chronic eating disorder for over 4+ years, as well as other addictions and life challenges, I can certainly relate to all individuals. I teach and train people on everything I do to live a healthy ~ clean ~ full active life! More people today, then ever before, want to feel good ~ look good and most importantly, live a healthy life. They do not want to be held hostage by their scale nor in bondage to health issues & ailments. I have the ability to help all people of every shape, size, age, etc. to look and feel great about themselves. Re-shaping your shape and developing a "new you" is what I am all about.

I am on a Mission to take Health & Wellness along with Fitness & Nutrition to a NEW LEVEL! At The Master's Club, it's all about You! Your Needs + Your Wants = Your Results!

My Mission Statement: Educate and Train people in Fitness & Weight Management ~ To enhance their lifestyle Physically ~ Emotionally and Spiritually.

So Long, Sweet Tooth

Say goodbye to sugar with these helpful tips.

It’s sweet, tasty, and addictive. Sugar is added to most processed foods to improve flavor and keep you coming back for more. Unfortunately, the sweet stuff is also a major contributor to weight gain, obesity, heart disease, type 2 diabetes, and tooth decay. More and more studies show the negative effects sugar has on your health. Current recommendations suggest women eat no more than 25 grams (six teaspoons) and men no more than 38 grams (nine teaspoons) of sugar a day. However, the average person consumes 71 grams (17 teaspoons) of sugar a day, twice the recommended amount.

It’s time to take steps to cut back. Reducing the amount of sugar in your diet isn’t easy. It takes intentionality, commitment, and hard work, but the rewards are well worth it. If you’re looking for simple ways to eliminate sugar, here are a few ways to get started.

Stop Drinking Soda

Sweetened drinks are one of the main sources of added sugar. If you can reduce the number of sodas you drink each day or quit drinking soda altogether, you can drastically cut back on the amount of sugar you consume. Drink water or unsweetened tea instead. It may take time, but one day you may prefer water to soda and wonder why you ever drank the sugar-laden stuff.

Eat More Whole Foods

Since most processed foods contain added sugar, it’s a good idea to include more whole foods in your diet. Whole foods are those found in their most natural state, meaning they have undergone little processing and contain few added ingredients. Think fruits, vegetables, whole grains, dairy, and lean protein. By preparing your meals at home and cooking from scratch, you can eliminate many processed foods.

Limit Desserts

An occasional treat of your favorite sweet isn’t a big deal, but eating cookies, cakes, pastries, and pies every day, sometimes multiple times a day, is reason for concern. The best way to sidestep this sweet downfall is to keep sweet treats out of your grocery cart and out of the house. When you’re offered dessert, eat only a small portion. To satisfy your sweet tooth, enjoy a little piece of dark chocolate, fresh fruit, a few pieces of dried fruit, or Greek yogurt.

Inspect Food Labels

Before purchasing a food, read its nutrition label and check for sugar amounts. Many food labels now list the amounts of total sugar and added sugar. Added sugar is what you most want to avoid. Be wary of foods that claim to be healthy but contain high amounts of sugar. These foods can be cereals, yogurts, canned fruit, muffins, fruit jam, or granola bars. And when shopping, compare different food brands and get those that contain the least amount of added sugar.

Make Sugar Swaps

When baking or preparing meals, there are simple ways to reduce the amount of table sugar you use. If you typically sprinkle a teaspoon of brown sugar on your oatmeal, reduce it to a half-teaspoon. You may be used to two sugar cubes in your coffee, but gradually cut back to one. When baking, the recipe may turn out fine and still taste good if you use less sugar than the recipe calls for. You can also replace sugar in recipes with vanilla, almond extract, unsweetened applesauce, cinnamon, or ginger. Experiment and you’ll find plenty of options that pull sugar out of your recipes without removing flavor.

Choose Full-Fat Foods

Back when fat was the enemy, many dieters chose non-fat or low-fat options in their attempt to lose weight. Unfortunately, many low-fat foods contain high amounts of added sugar to improve the taste. Sometimes the low-fat options contain more calories than the full fat! Always check nutrition labels and don’t assume that a food labeled as low fat is lower in calories or added sugars.

Teri Katzenberger ~ Nutrition & Weight Management Educator

EditME-24.jpg

My name is Teri Thompson-Katzenberger; I am the proud Founder & Owner of The Master's Club LLC. The Master's Club is a Private Fitness Club, Exclusive to Men & Women who are serious about Getting Fit & Healthy from the inside out!. Open to ALL Men & Women. 

My Moto: "Success comes from the style in which you use, to achieve a healthy life" "We certainly age each year, however, we do NOT have to be growing old in the process!"
A fitness & nutrition enthusiast since 1992, I have brought my one of a kind ideas and unique talents with me to The Master's Club Fitness. 

Having "self image" issues for over 20 years & a chronic eating disorder for over 4+ years, as well as other addictions and life challenges, I can certainly relate to all individuals. I teach and train people on everything I do to live a healthy ~ clean ~ full active life! More people today, then ever before, want to feel good ~ look good and most importantly, live a healthy life. They do not want to be held hostage by their scale nor in bondage to health issues & ailments. I have the ability to help all people of every shape, size, age, etc. to look and feel great about themselves. Re-shaping your shape and developing a "new you" is what I am all about.

I am on a Mission to take Health & Wellness along with Fitness & Nutrition to a NEW LEVEL! At The Master's Club, it's all about You! Your Needs + Your Wants = Your Results!

My Mission Statement: Educate and Train people in Fitness & Weight Management ~ To enhance their lifestyle Physically ~ Emotionally and Spiritually.