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PFC's Health & Weight Loss Blog

17 Apr 2014

Healing Oso – La Costa Resort Hosts Benefit Dinner & Silent Auction

Healing Oso   La Costa Resort Hosts Benefit Dinner & Silent Auction


The tragic mudslide that took place on March 22nd left close to 50 homes and other structures destroyed, more than 13 community members missing and 39 deaths. One of La Costa Resort’s own, Emily Hiigmann calls Oso home and needs our help!
In an effort to help heal her strong community hit by this major disaster, Emily will be hosting a benefit and silent auction on Sunday, April 27th on the Promenade at La Costa Resort. PFC is honored to partner with Emily on this event and will be auctioning off a 3-day PFC Fitness Package.

If you are unable to attend the event, here are other ways you can help!

Cascade Valley Hospital Foundation Disaster Relief
For: Healing Oso
330 S. Stillaguamish Ave.
Arlington, WA 98223


Please share this event with your friends and family! The more awareness we have, the better we can help heal Oso.

This is a 501(c)3 foundation.
For tax receipts, please attach a note to your check and one will be mailed to the address on your check. If donating online, please email
foundation@cascadevalley.org for all receipt inquiries.




09 Apr 2014

Spicy Arbol Salsa with Baked Tortilla Chips

Spicy Arbol Salsa with Baked Tortilla Chips

Impressive presentation and vibrant in color, PFC executive chef Jackie Buesa, shares her super healthy, super simple (and delicious!) Spicy Arbol Salsa with Baked Tortilla Chips. With flavor packed ingredients, this zesty crowd-pleaser tastes just as good as it looks!

2 Tbs Olive Oil
1 Jalepeño Chile
1 Sml Onion Coarsely Chopped
8 Cloves Garlic, Peeled
6 Plum Tomatoes, Halved & Seeded
1 Lime, Zested & Juiced
1/4 C Chopped Fresh Cilantro
1/4 C Chopped Green Onion
1 Bunch Basil
1 Bunch Mint
6 Arbol Chiles
Salt + Cracked Pepper to taste

Preheat oven to 425 degrees.

Add the chiles, onion, tomato and garlic in a baking dish. Add oil, salt and pepper and cook uncovered until soft. Let cool to room temperature.
Transfer tomatoes and jalapeno mixture to a blender; add the lime juice and salt and pepper and process until smooth.
Add the cilantro, basil, mint and green onion, pulse a few times (there should be flecks of cilantro in the salsa.)
Transfer to a bowl. Season to taste.

Salsa can be stored in an airtight container in the refrigerator for 5 days.
Baked Corn Tortilla Chips Ingredients 
6 Corn Tortillas
1 Tsp Grapeseed Oil

Preheat oven to 400 degrees.

Cut each tortilla into 6 strips (that way you know once you have eaten 6, you have consumed 1 tortilla)
Drizzle 1 tsp of grapeseed oil or *grapeseed spray on both sides until crispy

*We like Spectrum Organics Grapeseed Spray




04 Apr 2014

50 Lbs. Lighter – Roderick McClean

Roderick McClean
Vancouver, Canada

Excited to share the weight loss success story of our favorite Canadian, Roderick (Rod) McClean! We have had the pleasure of working with Rod on two separate occasions at PFC Fitness Camp, with his most recent visit accompanied by his lovely wife, Beverly. Quite the dynamic duo and breath of positive fresh air at camp that we will most certainly miss.
From significant weight loss to lean muscle gain, we consider Rod a PFC Biggest Winner! 

“I spent three months last year and did so well, I lost about 60 lbs.about 48 lbs. of fat loss and 13 lb. gain of lean muscle mass. I was so impressed with the program and myself for that matter, i wanted to repeat the performance and we’ve both (My wife and I) done that. I’m pleased with the care and attention you get at PFC and the level of customization they are able to give in the program. Most importantly, however the ability to develop a new, positive behavior which I was able to do. I now have a different attitude towards health, towards diet, nutrition, and exercise.
Thank you PFC!”
-Rod McClean

27 Mar 2014

Can You THINK Yourself Thin? PFC Welcomes Acclaimed Behavior Science Leadership Team to Weight Loss Program

Can You THINK Yourself Thin? PFC Welcomes Acclaimed Behavior Science Leadership Team to Weight Loss Program

Weight loss ranks among the nation’s top to-do lists each year with millions of individuals committed to follow a simple, formula—eat less, move more. So how is it, even with a world wide web of expert fitness routines, nutritionist-recommended diets, fancy gadgets and millions of blogs revealing the “5 simple secrets to weight loss,” research suggests that 95% fail and we find our nation in the grips of an obesity epidemic?

Hint- the answer is not lack of willpower, nor a shortage of Fitbits. The missing link is simply what you think. 

Weight, as one dimension of optimal health, is the by-product of our behaviors, the choices we have, and the ones we make. These behaviors—how much we eat, exercise, sleep and socialize—are based on the way we think about ourselves, others, and about our circumstances. Understanding the need to address most critical component of long-term weight loss and optimal health, we are excited to welcome onboard the internationally acclaimed, Dr. Michael R. Mantell, Ph.D as our Chief Behavior Science Consultant and Dr. Katie Erreca, Ph.D. as our new Psychological Consultant and Behavioral Coach. Together, this powerhouse of minds will deliver an unrivaled and unsurpassed weekly workshop dedicated to help clients build mental resiliency and endure behavioral change to secure and maintain optimal health.

Dr. Mantell guides the way in wellness and fitness behavior science for many organizations around the country. He currently serves on the Scientific Advisory Board of the International Council on Active Aging, the Senior Fitness Consultant for Behavioral Science for the American Council on Exercise (ACE), and at the forefront of promoting optimal health, writing for Huffington Post’s “Healthy Living” and as a founding member of “Doctors for a PHIT America.” Needless to say, Mantell’s place on the current “100 Most Influential People in Health and Fitness” is a well-deserved title.

Dr. Mantell and Dr. Erreca join PFC Fitness Camp’s A-Team of the nation’s top experts in fitness and nutrition to advance the full wheel of wellness for a program that offers hyper personalized, high-touch, and unmatched learning experiences for individuals preparing to make a positive and lasting shift in their daily lifestyle habits.

So what do you think? Contact us if you ready to make a change in your life today.

17 Mar 2014

Greens Before Guinness: Kick Off St. Patrick’s Day with This Healthy Shamrock Smoothie

Greens Before Guinness: Kick Off St. Patricks Day with This Healthy Shamrock Smoothie

According to irishcentral.com an estimated 13,000,000 pints of Guinness are consumed internationally on St. Patrick’s Day and Irish or not, stout lovers around the globe hit the bars early in celebration of the green occasion.

Now, would our PFC Nutritionist, Jessica Janc approve of this “good excuse” to consume copious amounts of empty calories all day? The answer is obviously NO, but we realize you’re human… or Irish.
So before you raise a pint, raise a glass of Jessica’s nutrient-dense Shamrock Smoothie to start your day on a healthy note.
Loaded with H2O and fiber, this blended breakfast is filling, only 240 calories and packed with high amounts of vitamin A and Vitamin C thanks to the magically delicious green goodness inside!

1 cup spinach
1/2 cucumber
1/4 avocado
1 scoop protein powder, vanilla
1/2 banana
1 tsp. flax seeds
1 tsp. chia seeds
3/4 cup water
1/2-1 cup ice

Combine all ingredients in a blender and blend until smooth!