Almost every San Francisco Bay Area health club of-

fers an array of exercise classes spanning the

alphabet from aerobics to Zumba, plus rooms

packed with stationery bicycles, treadmills, elliptical

trainers, and a variety of weight-training equipment.

But few clubs put much emphasis on the nutritional

component of physical fitness. It’s much easier to

design a business around the simple equation of

calorie output (aerobic exercise plus weight train-

ing equals calories burned) rather than the

more individualized—and hence more

complicated—question of nutri-

tional input. »

bay area Life | Vibrant HeaLtH | eco-LiVing eucaLyptusmagazine.com

Los Gatos

HeaLtH and

Fitnessmerging nutrition and exercise

by ann marie brown

That’s until Laurie Ward and Joe Gigantino Jr. came

along. Ward earned a bachelor’s degree in nutrition

and food science from Chico State University and

started working as a personal trainer, adding in a little

nutritional counseling for her clients. In autumn 2008,

Gigantino purchased the Los Gatos facility where Ward

was training. The owner of three other fitness clubs,

Gigantino completely remodeled the aging Los Gatos

Athletic Club, renaming it Los Gatos Health and Fitness,

and outfitted it with the latest state-of-the-art training

equipment. In the process, he asked Ward to institute

a formal nutritional counseling program at the new

club. Ward chose the nutritional franchise she believed

had the best science behind it: Lite for Life, a weight

management program that is centered on the principal

of blood sugar stabilization.

“People think that blood sugar is an issue just for

diabetics, but that’s not true. For people who want to

lose weight, it’s more about controlling blood sugar than

it is about counting calories,” says Ward.

The guiding principle of blood sugar management is

that when you eat sugary foods or excess starch, your

blood sugar level rises too rapidly. This triggers your

pancreas to secrete insulin in order to bring your blood

sugar level back down. In many people, that level drops

too suddenly, which causes cravings and starts the pat-

tern all over again. When blood sugar levels fluctuate

too wildly throughout the day, many people experience

strong cravings for sugar, starch, and/or caffeine, and

feel tired and moody. The net result is the tendency to

overeat—particularly foods that are filled with “empty

calories” comprised of too much sugar and not enough

quality nutrition.

“Lite for Life works because it’s not a diet, it’s a

way of managing your eating,” says Ward, who lost

25 pounds by learning to control her own blood sugar

levels. “You don’t have to buy special foods or eat any-

thing different than what is most likely already in your

own kitchen.”

The cost of the Lite for Life program varies according

to how much weight clients desire to lose. Typical weight

loss is two pounds per week for women and three

pounds per week for men, so a woman seeking to lose 12

pounds would enroll in the program for approximately

six weeks at a cost of about $330. Compared to other

weight loss programs, Lite for Life may seem pricey,

but it offers unique benefits. A key element is personal

coaching and one-on-one education with a nutrition

expert like Ward, who meets with clients individually two

to three times per week to pour over their food journals,

answer questions, provide motivation, and—the big

Laurie ward

"i don’t expect anybody to follow the rules perfectly. i can tell you the best way to control your blood sugar, but you are not going to be perfect. You have to strike a balance between achieving your weight-loss goals and enjoying life."

Nutrition expert Laurie

Ward manages the Lite

for Life franchise at

Los Gatos Health and

Fitness. She encourages

her clients to kick the

sugar habit for weight

loss and greater energy.

your best body

drumroll moment—monitor progress when the client

weighs in on the scale.

Marilyn Porter, 66, began Lite for Life in early July,

intending to lose 10-15 pounds, learn to eat better, and

gain more energy. “My doctor told me my blood sugar

was too high, that I was becoming pre-diabetic. After

learning about what sugar does to me, I decided to quit

alcohol, caffeine, and sugar cold turkey. Laurie thought

I should be more moderate about it, but I was deter-

mined. I really needed her support in the first few days.

Now she keeps me accountable.”

Patti van der Burg, 44, weighs in twice a week with

Ward and has lost 10 pounds in the last month. Working

one-on-one with Ward has been a great motivator, she

says. “Laurie is very enthusiastic and helps me to stay

engaged with the program. And I really like the fact that

the plan uses real food, not processed food.”

All clients begin Lite for Life with a free consulta-

tion. They learn what they’ll face on the program, which

Ward categorizes as being “not low-carb, not high in

protein, just moderate all around.” Clients learn to eat

4-5 servings of fruit per day, such as half an apple or

an orange, since it provides quick energy and combats

sugar cravings. They eat 7-9 servings of lean protein

per day, such as three ounces of chicken or beef, a half-

cup of low-fat cottage cheese, or one serving of tofu or

string cheese, which keeps hunger at bay for sustained

LocaL weLLness

exercise is still part of the equation. so far, all of Ward’s clients take part in one or more of the myriad fitness activities offered at Los Gatos Health and Fitness.

Patti van der Burg trains

with health club owner

Joe Gigantino, Jr.

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periods. Breads and other starches are permitted in moderation (two to three serv-

ings per day), plus a small amount of fat (oil, mayonnaise, butter, etc.). Vegetables

are encouraged in large quantities.

Clients also learn that “fake sugars” such as Aspartame and Splenda are no

better than common table sugar, as they cause a sharp spike in blood sugar level

and insulin response. The sweetener Stevia, which is derived from a South American

herb, is the only one recommended by Lite for Life.

“Beverages are the hardest part for many people. diet sodas are as bad as regular

sodas. even pure fruit juice is horrible for most people; the body responds as if it just

had a glass of sugar water,” says Ward. Herbal teas and decaffeinated coffee are fine,

but the main beverage clients are encouraged to drink is pure water, preferably with

added lemon juice. Wine, beer, and other alcoholic beverages are discouraged, as

they convert to sugar in the body.

“I don’t expect anybody to follow the rules perfectly. I can tell you the best way to

control your blood sugar, but you are not going to be perfect. You have to strike a

balance between achieving your weight-loss goals and enjoying life,” Ward says.

And yes, exercise is still part of the equation. So far, all of Ward’s clients take

part in one or more of the myriad fitness activities offered at Los Gatos Health and

Fitness—group exercise classes, swimming in the outdoor pool, personal training ses-

sions, playing racquetball, lifting weights, or raising their heart rates on the brand-

new cardiovascular machines. But since beginning Lite for Life, Patti van der Burg

has found that she doesn’t have to work out quite as much as she used to. “For years

I used to exercise twice a day to manage my weight. It’s taken a long time, but now I

see that it’s really about combining good nutrition with exercise.”

For more information on the Lite for Life program, contact Los Gatos Health and

Fitness, 285 e. Main Street, Los Gatos, 408.354.5808. or visit losgatosfitness.com or

liteforlife.com.

—Ann Marie Brown is the Associate Editor of eucalyptus Magazine and a self-admitted

sugar addict.

this article was published in Eucalyptus Magazine, september 2009.

to stabilize your blood sugar levels, you

have to pay attention to the amount of sugar

you eat. but how much is too much? most

guidelines suggest no more than 32-40 grams

of sugar per day (the equivalent of 8-10

teaspoons), depending on your total calorie

intake. a quick look at the food labels on

common items in your refrigerator may reveal

some surprises. divide the number of grams

by four to get the amount in teaspoons.

n 6-ounce fat-free blueberry yogurt:28 grams or 7 teaspoons of sugar

n 1 cup of orange juice:26 grams or 61⁄2 teaspoons of sugar

n 12-ounce can of cola:40 grams or 10 teaspoons of sugar

n 20-ounce sports drink:35 grams or 83⁄4 teaspoons of sugar

n 1 tablespoon of jam or jelly:9 grams or 21⁄4 teaspoons of sugar

n 1 tablespoon of ketchup:4 grams or 1 teaspoon of sugar

is LiFe too sWeet?

Clients learn to eat 4-5 servings of fruit per day, such as half an apple or an orange, since it provides

quick energy and combats sugar cravings.

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