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Prestige Fitness 1:1 personal training in midtown Tucson since 2009. Request your Longevity Assessment 👇
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Prestige Fitness is a high end private fitness and Medical Wellness Center.

ONE PACKAGE. HOW MANY SERVINGS?Before comparing calories or protein, check the serving size and servings per container a...
10/23/2026

ONE PACKAGE. HOW MANY SERVINGS?

Before comparing calories or protein, check the serving size and servings per container at the top of the Nutrition Facts label.

The serving size reflects what people typically eat, not a personalized recommendation. The numbers usually describe one serving; some labels also show the whole package.

If you eat two servings, double the calories and nutrient amounts listed for one serving.

TODAY’S CHALLENGE
Pick one item in your pantry and check its label. Did the number of servings surprise you?

Source: U.S. Food and Drug Administration
https://www.fda.gov/food/nutrition-facts-label/serving-size-nutrition-facts-label

BEANS: MORE THAN A SIDE DISHCooked beans bring plant protein and fiber to the same meal. Try black beans in your lunch b...
10/22/2026

BEANS: MORE THAN A SIDE DISH

Cooked beans bring plant protein and fiber to the same meal. Try black beans in your lunch bowl or chickpeas in a salad.

Not used to eating beans? Start with a small amount and increase gradually as your body adjusts to more fiber.

TODAY’S CHALLENGE
Add a small scoop of cooked beans to a meal you already enjoy.

Team black beans or team chickpeas?

Source: University of Maine Cooperative Extension
https://extension.umaine.edu/food-health/2021/08/12/all-about-dried-beans-peas-and-lentils/

DO FROZEN VEGGIES COUNT?Absolutely. A bag in the freezer can make adding vegetables easier on a busy day. Frozen broccol...
10/21/2026

DO FROZEN VEGGIES COUNT?

Absolutely. A bag in the freezer can make adding vegetables easier on a busy day. Frozen broccoli, peppers or onions can add color and nutrients to soups, omelets and quick side dishes.

Choose options without added salt, and follow the package cooking directions.

TODAY’S CHALLENGE
Add one frozen vegetable to a meal you already make.

What’s your freezer go-to: broccoli, green beans or mixed veggies?

Save this for your next grocery trip.

Source: CDC, Tips for Healthy Eating for a Healthy Weight
https://www.cdc.gov/healthy-weight-growth/healthy-eating/

DOES BROWN BREAD MEAN WHOLE GRAIN?Not always. Bread can get its color from ingredients such as molasses.Turn the bag ove...
10/20/2026

DOES BROWN BREAD MEAN WHOLE GRAIN?

Not always. Bread can get its color from ingredients such as molasses.

Turn the bag over. If you’re choosing whole-grain bread, look for a whole grain, such as “whole wheat flour,” as the first grain ingredient. “Wheat flour” alone doesn’t mean whole wheat.

TODAY’S CHALLENGE

Check the bread you already buy. What is the first grain ingredient?

Have you ever picked a loaf just because it looked darker? YES or NO?

Save this for your next grocery trip.

Source: Rutgers Cooperative Extension
https://njaes.rutgers.edu/fs1051/

Thank you for training with us! Join us for Client Appreciation on Saturday, October 17, from noon–2 PM at Prestige Fitn...
10/16/2026

Thank you for training with us! Join us for Client Appreciation on Saturday, October 17, from noon–2 PM at Prestige Fitness, 4490 N 1st Ave, Tucson. Food and drinks at the club. Bring a friend. They’re welcome too. RSVP with Tara or call 520-334-0205.

IS WHITE RICE A "BAD" CARB?No. Context beats the color of the rice.White rice is a simple starch. Brown rice brings more...
10/12/2026

IS WHITE RICE A "BAD" CARB?

No. Context beats the color of the rice.

White rice is a simple starch. Brown rice brings more fiber. Either one can fit next to a palm of protein and a vegetable. The problem is usually the huge plain bowl, the creamy sauce on top, or swapping every meal for takeout fried rice -- not a scoop of rice with dinner.

TODAY'S CHALLENGE

If you eat rice today, keep the portion about the size of your fist and put protein and a vegetable on the same plate.

Have you cut out white rice because someone called it a "bad carb" -- YES or NO?

Want a plan that keeps the sides you actually enjoy?
https://prestigefitnessaz.com/services/personal-training?utm_source=facebook&utm_medium=social&utm_campaign=nutrition_week_1006

DO YOU NEED MEAT TO GET ENOUGH PROTEIN?No. You need a plan -- not only a steak.Beans, lentils, dairy, eggs, and higher-p...
10/11/2026

DO YOU NEED MEAT TO GET ENOUGH PROTEIN?

No. You need a plan -- not only a steak.

Beans, lentils, dairy, eggs, and higher-protein grains can cover a lot when you stack them across the day. Meat is one easy option, not the only one. After 40, the goal is enough protein total, spread over meals you will actually eat.

TODAY'S CHALLENGE

Build one meal around a plant or dairy protein you already like (beans, lentils, Greek yogurt, cottage cheese) and notice if you stay full longer.

Have you been told you cannot get enough protein without meat -- YES or NO?

Want a starting point that matches how you actually eat?
https://prestigefitnessaz.com/longevity-assessment?utm_source=facebook&utm_medium=social&utm_campaign=nutrition_week_1006

DOES THE MICROWAVE KILL THE NUTRIENTS IN YOUR FOOD?No. Heat changes some nutrients in any cooking method -- stove, oven,...
10/10/2026

DOES THE MICROWAVE KILL THE NUTRIENTS IN YOUR FOOD?

No. Heat changes some nutrients in any cooking method -- stove, oven, or microwave.

The microwave is often shorter, so more of the good stuff can stay in the food instead of boiling out into the water. Frozen vegetables microwaved with a splash of water are still vegetables. The win is eating them -- not waiting for a perfect method you will skip.

TODAY'S CHALLENGE

Use the microwave for one vegetable side today (frozen or leftover) so it actually lands on your plate.

Did you ever avoid the microwave because you thought it "killed" the nutrition -- YES or NO?

Know someone who still believes that myth?
https://prestigefitnessaz.com/refer?utm_source=facebook&utm_medium=social&utm_campaign=nutrition_week_1006

IS PEANUT BUTTER TOO FATTENING?Not by itself. The spoon size usually is.Peanut butter brings protein and staying power. ...
10/09/2026

IS PEANUT BUTTER TOO FATTENING?

Not by itself. The spoon size usually is.

Peanut butter brings protein and staying power. It is also easy to turn two tablespoons into four when you eat it from the jar. The food is not the trap. The autopilot scoop is.

TODAY'S CHALLENGE

If you use peanut butter today, put it on a plate or toast with a measuring spoon once -- then put the jar away.

Have you ever been surprised by how much peanut butter was on the knife -- YES or NO?

Want a plan that keeps the foods you like and still fits?
https://prestigefitnessaz.com/services/personal-training?utm_source=facebook&utm_medium=social&utm_campaign=nutrition_week_1006

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4490 N 1st Avenue
Tucson, AZ
85719

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