Gold's Gyms of Wenatchee Valley
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Most Common Misconceptions About Dietary Fats

Most Common Misconceptions About Dietary Fats

1) Foods with higher levels of cholesterol are bad for you.

- Nutrition professionals have had remarkable success with demonizing perfectly healthy foods like eggs. Just think about it… the nutrients in an egg are enough to turn a single fertilized cell into an entire baby chicken. Even so… because eggs contain large amounts of cholesterol, they were believed to cause heart disease. However, studies actually show that the cholesterol in the diet does NOT raise the bad cholesterol in the blood. Eggs raise HDL (the good) cholesterol and are not associated with an increased risk of heart disease.


2) Eating fat makes you fat & high fat diets are bad for you.

- Fat is what makes us look fluffy so if we eat more of it we should store more, right? Not exactly. Even though fat has a high ratio of calories per gram, foods naturally higher in fat are much more filling and therefore harder to overeat. Diets high in naturally occurring fats have actually been proven to aid more in weight loss than in weight gain. This is based on healthy naturally derived fats however from food such as nut butters, avocados, and coconut oil. Eating fatty cheeseburgers and fried chicken don’t count.


3) Processed foods that are labeled low-fat or fat-free are healthier options.

- When you remove all the fat from a product, what do you think makes it taste good? Sugar, corn syrup, and artificial chemicals you cannot even pronounce. But because of the low fat diet fads, food companies have started making everything fat-free to appeal to the masses. This goes back to point number four. Usually reaching for the full fat or reduced-fat option is going to be much healthier and more fulfilling than the processed, sugar loaded, fat-free option.


4) All seed and vegetable oils are good for you.

- Polyunsaturated fats have gotten a healthy rap because there have been a few studies showing they may help reduce the risk of heart disease. The thing is, not all polyunsaturated fats are the same. Omega-3s are anti-inflammatory and lower your risk of many diseases related to inflammation. Humans actually need to get Omega-6s and Omega-3s in a certain ratio. If the ratio is too high in favor of Omega-6, it can cause problems. By far the biggest sources of Omega-6 in the modern diet are processed seed and vegetable oils like soybean, corn and sunflower oils. Throughout evolution, humans never had access to such an abundance of Omega-6 fats. It is unnatural for the human body. Research that specifically looks at Omega-6 fatty acids instead of polyunsaturated fats in general shows that they actually increase the risk of heart disease. Eat your Omega-3s and consider supplementing with cod fish liver oil, but avoid the industrial seed and vegetable oils.



TRX & Kettlebell Workout


Equipment needed

1 Kettlebell

TRX strap


Warm Up

Sumo squat hamstring stretch with overhead reach 15 reps

Take a wide squat stance, squat down, and grab your toes

Hold your toes as you raise your hips up and straighten your legs

Bring your hips back down and let go of your toes

Raise your arms up over your head as if reaching up and stand

Repeat until you have done 15 reps


10 to one drop ladder

Start with 10 reps of each exercise, then do 9, then 8, all the way down to 1.

For added difficulty try to do the whole ladder without putting the Kettlebell down.


Kettlebell 2 Hand Clean------|

Kettlebell Goblet Squat-------| 10-9-8-7-6-5-4-3-2-1

Kettlebell 2 Hand Press------|


Rest one minute


5 rounds

TRX rows - 80% (10) Kettlebell Swings - 10



by Heath Baker CPT



Garlic Shrimp & Quinoa



 4 tsp. extra virgin olive oil divided

 1 pound raw tail on shrimp, peeled and deveined
1 tsp. kosher salt, divided
1/2 tsp. chili powder, divided
1/3 cup finely chopped onion
3 cloves garlic, minced
1 cup uncooked quinoa
1/4 tsp. cayenne pepper
2 cups chicken broth
1 large lemon
3 T. fresh parsley
Heat 2 tsp. olive oil in skillet over medium high. Add shrimp, sprinkle with 1/2 tsp. salt and 1/4 tsp. chili powder. Saute just until shrimp are pink, about 3 minutes. Remove to a plate.
Heat remaining oil is same skillet, add onion. Cook until it begins to soften.Add garlic and cook until fragrant. Add the quinoa, cayenne,and remaining salt and chili powder. Stir to coat and brown for 2 minutes.Pour in the chicken stalk, increase heat to high and bring to boil, Once boiling, cover and reduce heat to a simmer. Simmer until quinoa is tender 12-15 minutes. Fluff with a fork.
Zest the lemon into the pan,  then juice the lemon and sprinkle with parsley. Toss to combine, then top with the shrimp and serve.
4 sevings
218 calories per serving



Dana Lowe
Certified Fascial Stretch Therapist
ACE Certified Personal Trainer
Golds Gyms of the Wenatchee Valley
509.663.4965 (Wenatchee)

Fitness Review: Bosu Balls

The Bosu Ball is a multipurpose fitness device that is a must have for any home or commercial gym. It was developed in 1999 by David Weck. Bosu is an acronym for Both Sides Up or Both Sides Utilized. Coming to the mechanics, Bosu ball has a flat platform on one side. On the other side, there is a rubber dome that resembles a half exercise ball. You can use either of the two sides – the flat or the rounded depending upon your workout routine. It helps expand your movement abilities, remodels your body and strengthens your mind.


The Bosu Ball has 3 great benefits:

Balance Training: Awareness of your body positions and building inherent strength. An improvement in gait and overall balance that lowers the risk of falls in older adults.

Increased Flexibility: Fine tunes sports skills and helps in sensing the presence of a neighboring body.

A Cardio Workout: Provides core training and enhances endurance.


A Bosu ball can also help a person in recovering from injuries and eliminates back pain. Squats performed using the ball activate the lower limb muscles and are very beneficial for rehabilitation.



information from

Gavan Welty CPT

Gold's Gym of Wenatchee Valley