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4 Week Healthy Eating Program

Good health begins with what you put into your body. It’s the foundation for everything and it doesn’t have to be confusing! Add a solid nutritional foundation to your exercise regimen and you have the recipe for success! 

Our 4 Week Nutrition Coaching Program is designed to provide you with an easy, science-based approach to nutrition and wellness, using simple strategies to create positive change without the stress of “dieting”. Imagine the confidence you’ll have walking into the grocery store or a restaurant knowing exactly what you should eat to not only feel great but look great too! The internet is filled with diet plans, recipe plans, and other information. There are a lot of programs out there telling you what NOT to eat or how to replace meals with supplements or a shake but what if you could attain this confidence through learning what TO eat and using whole foods with simple ingredients? Our program will help you build life-long skills, one step at a time!

Our 4 Week Program includes:

  • Initial Consultation & Health Assessment
  • 4 Weeks Customized Meal Plans (with Grocery Lists)
  • Goal Setting
  • Comprehensive Nutrition Handbook
  • Biometric Testing (Omron Machine)
  • Two, in-person visits- at start and end of program
  • Wrap-up session with end of program biometric testing and long-term success planning

Noah Providence is a Certified Fitness Nutrition Specialist and has helped hundreds of people get healthier, leaner and enjoy improved performance. This is not the typical eat less, calories in/calories out approach.

If you have goals related to nutrition, let me help you. I support people in successfully implementing eating programs to lose weight, improve performance and achieve better overall health. It’s easier than you might think. By choosing the right foods, you can leverage the power of your own hormones to achieve your goals. Manage hunger and initiate fat burning with some relatively simple changes. You don’t need to starve yourself to lose weight or get lean. By eating delicious, nutrient dense foods in the proper ratios, you will heal your metabolism, and become efficient at burning fat for fuel.

Schedule your free 15 min nutrition consultation with me to get started;



  • 3 reasons you should be taking fish oil

    So what’s the big deal with fish oil? This simple supplement has a wide range of powerful benefits. Here are the big 3.

    1. Build More Lean Muscle

    Adequate protein is essential for muscle repair, but we also need that protein to get broken down and absorbed efficiently. Without this mechanism in place, you might as well be pouring that expensive post-workout shake down the drain.

    How do you make sure the protein is going where it’s needed and doing its muscle repair magic? There’s strong evidence to suggest that fish oils can help here. Omega-3,  fatty acids, like fish oil, help promote efficient protein synthesis—that is, the process of using amino acid “building blocks” to repair the micro-tears that occur in muscles as a result of exercise. In other words, when you combine exercise, protein and the miraculous omega 3s, you can not only build lean muscle and get shredded faster, but the effects of your workout extend long after you’ve put the weights down.

    2. Lose Weight

    If you’re looking to shed excess fat and get lean, adding more fat into your diet might feel, well, kind of counterintuitive. However, multiple studies show that as far as weight loss is concerned, fish oils and exercise have a strong synergistic relationship.

    As an added bonus, omega-3s can also help increase fat burning in muscles and inhibit fat storage by enhancing insulin sensitivity. Insulin resistance is a bad, bad thing because it encourages the body to hold on to fat, especially at times when you happen eat too much.

    The good news is that upping your omega-3 intake can reduce insulin resistance, so that when you do scarf some extra calories, the resulting blood sugar spike doesn’t go straight to your waistline. Fish oils are similarly reported to control hunger and curb cravings: when you feel fuller for longer, there’s less tendency to graze on random treats between meals.

    3. Maintain Overall Health

    Fish oils are well-known for their power to enhance cognitive abilities, helping you to stay sharp and focused in your training (as well as the other, non-box areas of your life). Just some of the benefits include a strong immune system, a healthy heart, and efficient cell function, all things you need in order to stay healthy and active for the long haul.

    When it comes to exercise, though, you’d be hard pressed to overstate the importance of fish oils and their role in tissue repair. Overtraining and under-recovery are unsustainable states; at best, they cause you to plateau in your training, at worst, they lead to burnout and serious hormonal imbalances.

    So how much omega-3 should you be getting for maximum benefits? 3,000 mg of long-chain omega-3 (EPA and DHA) for physically active people is a good place to start. It can be difficult to get all of your intake from fish alone, however.  Most people don’t eat oily fish every single day, are averse to the strong taste, or have reservations about possible contaminants. Supplementation is the answer. Personally, I take around 4,000mg/day in liquid form and have had greatly reduced muscle soreness and improved recovery time. If you’d like to talk nutrition specifics or find out how to get started with CrossFit, click the link below.


  • Healthy Recipe Thursday: Vinagrette Salad Dressing in Seconds! (Video included!)

    Healthy Recipe Thursday

    … with Coach Noah

    Delicious 30 Second Vinaigrette

    1 Cup Olive oil
    1/2 Cup White Modena Vinegar
    1 tsp Salt
    1 tsp Black pepper
    1/2 tsp Garlic powder
    (Shake it up. Thats it. All ingredients from Trader Joe’s)

    It’s not to late to join in on the 4 week Nutrition On-ramp Challenge. See how powerful and enjoyable healthy eating can be.


  • The 2019 “On Ramp Nutrition Challenge”

    The 2019 “On Ramp Nutrition Challenge”

    Weight loss, muscle gain, better digestion, higher energy levels- That’s what eating right can do for you.

    Join your Wildcat Family in doing the 2019 Nutrition Challenge-The On RampRelated image

    It includes:
    -A kick-off meeting detailing the program. I’ll offer you strategies for success and talk about the science behind it. (Meeting attendance is optional)
    -Baseline biometrics: weight, bodyfat percentage, measurements
    -A private FB group where I’ll share recipes, answer questions and provide support
    -End of challenge biometrics

    What is it? It’s a simple, but possibly challenging, 4 weeks of clean eating. It’s about eliminating the junk from your diet and providing the fuel and nutrition for optimal health and performance.

    We’ll eat meat, seafood, vegetables, fruit, nuts, eggs, and quality dairy. We wont eat sugar, gluten and bad oils. Thats it! Powerful and simple.

    When: Monday Jan.14th – Friday Feb. 8th (4 weeks)
    Who: Everyone who wants to get the most out of their training and enjoy better health
    Cost: $60
    Register Here

  • Sugar Free

    Sugar free

    By, Coach Noah

    Next week we’ll begin a 4 week Wildcat Nutrition Challenge. It’s called the On-Ramp because its foundational. It’s the basic practices that should be at the heart of any nutritional approach. A main component of the challenge is refraining from refined sugar for 4 weeks. This can be a major challenge for some people but breaking the sugar addiction will yield quick and powerful results. The presence of refined sugar is insidious. It’s in just about all packaged foods.

    In the long term, a high sugar diet can lead to type 2 diabetes and a slew of issues that are associated with that.

    Some of the more immediate consequences of a diet high in sugar are:

      • Weight gain or the inability to lose weight. Sugar spikes insulin and insulin is the fat storage hormone. That’s why low carb diets are so effective for weight loss. They keep insulin levels low.
      • Accelerated aging. Glucose metabolism creates large amounts of free radicals which lead to oxidative damage to skin and an increased in wrinkles
      • Depression. While there is a short term high from sugar intake as it stimulates the same receptors as cocaine, there is a subsequent drop in serotonin levels and studies have shown higher incidence of depression and other mood disorders in diets high in sugar.
      • Low Energy. The initial spike in energy from sugar is inevitably followed be an energy drop which is often accompanied by cloudy headedness.


    Dependably, after refraining from sugar for a while, the cravings dissipate and you’ll begin to experience the benefits of more stable energy, easier weight loss, more stable mood, and other foods will begin to taste better and be more satisfying.

    Join us for the 4 week Nutrition On-Ramp Challenge and see how powerful this change can be for you.

    Learn ore about the 4 Week Nutrition ON-Ramp Challenge

  • Healthy Recipe Thursday! Today’s Recipe: Waffles!

    Healthy Recipe Thursday!

    Today’s Recipe: Waffles!

    Waffles for breakfast. Waffles for lunch. Chicken and Waffles for dinner.

    When you use this recipe, there’s no wrong time for waffles!

    Hey gang, ready for a new great Wildcat YouTube video?

    This one is for an awesome healthy waffle recipe. Hi protein, zero grain. Watch the video or just check out the recipe below and make it happen.

    Delicious Grain-Free Waffles
    8 Eggs, beaten together
    1 ripe banana, mashed
    1/2 cup coconut milk
    1/4 cup coconut oil mix together
    1/2 cup coconut flour
    1 teaspoon baking soda
    1 teaspoon vanilla
    optional: cinnamon and nutmeg
    Pour into a waffle iron and cook!

    Have a great day.

  • Vitamin D- The Sunshine Vitamin

    From the presence of vitamin D receptors in our cells and vitamin D factories in our epidermis, along with the central role vitamin D plays in calcium metabolism, immunity, and gene expression it’s pretty clear that having adequate vitamin D is an essential component of being a healthy, successful homo sapien. And yet, many health practitioners suggest that vitamin D deficiency is one of the biggest nutrient deficiencies in modern society.

    What’s the best way to get enough vitamin D – via oral supplementation or sunlight?

    Personally, I prefer getting my D3 from sunlight, simply because it’s enjoyable to spend time in the sun and it’s an effortless way to get something that’s critical to my health. But I don’t think it’s necessarily “better” than getting it through supplements.

    Does oral D3 differ – qualitatively – from solar D3?

    No, not really. Both sun sourced Vitamin D and supplemented Vitamin D end up as calcidiol in your liver. Calcidiol’s primary role is to regulate blood calcium levels. If there’s enough calcidiol left in the tank after the calcium duties, it gets sent to other tissues in the body to fulfill even more roles. That’s where all the immune system/cancer cell/heart health/insulin sensitivity benefits begin to kick in, and it explains why having plenty of vitamin D available – beyond what’s only required to avoid rickets and monitor blood calcium – is so beneficial.

    Can we get Vitamin D from food?

    Certain foods get touted as vitamin D powerhouses: wild salmon, mackerel, herring, cat fish, cod liver oil, eggs. Eat these, but don’t expect to increase your Vitamin D levels much.

    So how much is enough? Too much?

    Vitamin D is a fat soluble vitamin so technically a toxic level could be reached. However, this is essentially unheard of and would require hundreds or thousands of times the recommended dosage. A good general rule is 4000 IU per day (much, much more is considered generally safe) supplemented. The amount of sun exposure necessary to produce 10,000 IU of D3 is about 20-30 minutes of afternoon sun for light skinned folks, more for those with dark or tanned skin.

    So for strong bones and a healthy immune system, get out and get some sun or take a good Vitamin D supplement. 

    If you’d like to optimize your nutrition, or lose a few pounds, schedule a free 15 min. consult consult with me to learn about the programs I offer.  Free consult


  • Time to eat

    Nutritional Support with Coach Noah

    Kathy had been eating pretty well for many years, but she was stuck. Stuck at 30 pounds over what she wanted to weigh. She really didn’t know what else to do because wasn’t eating too much and her food choices were better than most. The problem was that Kathy wasn’t leveraging the assistance of her own fat burning hormones. By simply changing some food ratios and timing, Kathy has been able to break through that long-standing plateau and now feels great and weighs less than she has in 20 years.

    If you have goals related to nutrition, let me help you. I have supported hundreds of people successfully implement eating programs to lose weight, improve performance and achieve better overall health. It’s easier than you might think. By choosing the right foods, you can leverage the power of your own hormones to achieve your goals. Manage hunger and initiate fat burning with some relatively simple changes. You don’t need to starve yourself to lose weight or get lean. By eating delicious, nutrient dense foods in the proper ratios, you will heal your metabolism, and become efficient at burning fat for fuel.

    Chicken and Kale Sauté

    Portion control will take care of itself. It may seem too good to be true if you’ve tried the normal deprivation route of weight loss. But trust me, there’s a better way. To find out more, click the link below to schedule a Free Nutritional Consult with me where we can discuss your goals and choose a program that is right for you.

  • A Big Fat Lie

    A Big Fat Lie

    by Noah Providence

    Saturated fat causes heart disease.

    “If you repeat a lie often enough, people will believe it, and you will even come to believe it yourself.” This quote is from nazi propagandist Joseph Goebbels.

    I know, I know, invoke the nazi’s and lose the argument, states “Godwins Law” of internet debate. But I’ll take that risk. That’s how strongly I feel about public health authorities that knowingly distort and misrepresent health information for financial gain. And this lie has led to immeasurable suffering…. and profit.

    The US govt. food guidelines tell us that saturated fat is so dangerous we should limit it to less than 10% of our diet. So why do I have a problem with that? What’s the big deal with limiting saturated fat intake? Is that dangerous? No, not in and of itself. But calories have to come from somewhere and we only have 3 choices of macronutrients- fats, proteins and carbohydrates. If we radically limit our fat intake, we have to make up the difference with the other macronutrients. We can only digest a finite amount of protein a day, so that leaves the balance to come from carbohydrates.

    Following the official US dietary guidelines to eat a high carbohydrate diet has lead more than 42% of American adults into obesity. Worse yet, type II diabetes and coronary artery disease are caused by the very diet the US govt. encourages us to eat.

    Could it be that the dietary “powers that be” are just being cautious in integrating new and relatively scant information? No, the research is not that new and is overwhelming. A search of “is heart disease caused by saturated fats” will return page after page of peer reviewed studies exonerating saturated fat and implicating its replacement-carbohydrate as the risk.

    The journal “Annals of Nutrition and Metabolism” published findings in 2017 that:

    “For decades, the consumption of long-chain saturated fatty acids (SAFA; containing 12-18 carbon atoms) was thought to undermine cardiovascular health. However, recent meta-analyses of prospective observational studies [1, 2] reported that SAFA intake was associated with neither coronary heart disease (CHD) nor stroke mortality nor myocardial infarction

    One of the biggest and most relevant controlled studies including 59,000 people found no benefit to reducing saturated fat intake. PubMed Cochrane et al. 2015

    The forces committed to the flawed research and bad policy are powerful and have deep pockets. They include the corn industry (if you’re not familiar with the incredible reach of this industry watch the documentary King Corn), and the pharmaceutical industry. Pfizer, the manufacturer of Lipitor, a cholesterol lowering drug, averaged more than 10 billion dollars a year from 2003-2017. Pfizer and other pharmaceutical companies have a vested interest in propping up the idea that by simply lowering cholesterol you’ll prevent heart disease. Well, its not that simple, but it is that profitable. And if dietary saturated fat/heart disease myth fell, it would erode their market position.

    In the culinary perspective, fat is where the flavor is. It’s what makes foods savory and satisfying. So when we remove the fat from our foods, they lose flavor. But no worries, high fructose corn syrup (HFCS) to the rescue. A huge low-fat food industry has emerged, powered by HFCS. Those same low fat foods could be accurately called high sugar foods, but… that doesn’t have the same marketing appeal.

    You might say..but Noah, you can still find studies linking heart disease to saturated fat intake. Sure, a few, but those studies can be sourced to the same usual suspects pushing the same discredited hypothesis and conducting the same flawed experiments to prop it up. It has begun to sound like the research tobacco attorneys were citing before their “scientific” studies were totally discredited.

    We should be able to rely on official dietary authorities to provide reliable, accurate information. Unfortunately, at this point we cannot. So even if you’re not ready to accept saturated fat as a health food, current research clearly demonstrates that you can eat your delicious steaks, pork chops, turkey and other fat containing foods without worrying about clogging your arteries.

    (Future posts: What is the Ketogenic diet?/How low carbohydrate diets causes weight loss-the mechanisms/What is intermittent fast and how to start/Are carbohydrates needed for high performance?/Fats and brain health)

  • If you could do just one thing.

    If you could do just one thing.
    By Noah Providence






    Root causes

    CrossFit training philosophy places nutrition at the base of the fitness pyramid. That means it’s the foundation, the base upon which health and performance capacities are built. But what’s the best practice when it comes to eating. There’s so much profit driven conflicting information out there. But if you dig deep, look at all the available research, and study those who have been most successful, you can come away with a few clear directives. ONE directive stands out above the rest. If you do this one thing, you’ll get pretty far.


    First, let’s look back at how all the nutrition nonsense began. More than 60 years ago, in 1958,  a charismatic doctor by the name or Ancel Keys launched a project called the Seven Countries Study. It was research on the relationship between dietary pattern and the prevalence of coronary heart disease in Greece, Italy, Spain, South Africa, Japan, and Finland. It led to what’s become known as the “lipid hypothesis”. What he documented and presented to the world was that dietary fat consumption appeared to be directly linked to heart disease. It wasn’t long before recommendations from US government to eat less fat and more grains were made.


    But… in the years that followed, a closer review of the data revealed that Keys’ conclusion was based on data that he had cherry-picked to support his existing hypothesis that dietary fat causes heart disease.  His study had actually collected data from 20 countries, not just 7, and when the numbers were looked at in total, the correlation between dietary fat consumption and heart disease disappeared.


    Unfortunately, by this time his “lipid hypothesis” had become medical dogma. Although there were scientific dissenters from the very start that knew fat wasn’t the culprit, his theory and the new dietary recommendations became entrenched government dietary policy and medical conventional wisdom.


    It seems logical. Arteries get clogged with fatty deposits, so reducing how much fat you eat should help, right? Wrong. The metabolic processes that lead to clogged arteries are much more complicated than that.  


    So now, after more than 50 years of Americans following the government recommendations of eating less fat and more carbohydrate, we have the growing type 2 diabetes and obesity epidemics, and heart disease continues to be the number one cause of death in America. So if the culprit isn’t fat, what is the root cause of heart disease and many other conditions?


    It’s sugar!


    If you could only one thing to improve your long term health, the most important change you can make is to eliminate simple sugar completely and greatly reduce or eliminate other non-nutritive sugars like those in grains.


    We’ve known for a long time that a low carb diet was effective for weight loss, but this practical application of carbohydrate reduction wasn’t fully appreciated for its health benefits until more recently. In fact, Dr Atkins, who’s low carb Atkins diet became instantly popular when released in 1972, as people lost weight easily and quickly with no calorie restriction, was broadly criticized for being dangerous because of its high fat intake. And while the Atkins diet had its shortcomings, it was a step up from the US govt  food guidelines, which, if followed will lead to 60-70% of your calories coming from carbohydrate.


    Ok, so low carb (read sugar) can help you lose weight, but what ARE the other health benefits. A vast body of research shows that insulin resistance, and the inflammation that follows are the root cause of MOST common chronic diseases, and can be avoided by limiting carbohydrate intake.

    Insulin resistance begins when our blood sugar levels frequently spike from a diet high in carbohydrate. Our body responds to this high level of blood glucose (sugar) by releasing insulin to metabolize the sugar. This is the normal and healthy response to ingesting carbohydrate. But over time, persistently high levels of blood glucose and subsequent insulin levels cause the our cells to become “resistant” to the insulin signaling. This is a slow, long developing problem. By the time someone is diagnosed with type 2 diabetes in their 40s or 50s, the problem has often been developing for 20 years or more, and by then the problem is much harder to fix. Typically, weight has become very difficult to manage, blood pressure has elevated, and most dangerously the arteries have become inelastic and irritated from the chronically high insulin levels and inflammatory processes it causes.

    Despite the evidence that this is the pathway of most chronic disease, the US govt continues to recommend a diet that will lead to weight gain, insulin resistance and ultimately, chronic disease.


    So if you could do just one thing to improve your health, say goodbye to sugar.


    (Future posts: Saturated Fats: the current research/What is the Ketogenic diet?/Why low carbohydrate diets cause weight loss, the mechanisms/What is intermittent fasting and how to start/Are carbohydrates needed for high performance?/Fats and brain health)


  • EatSmart: Profiles in Awesomeness (Pt. 1)

    How did the EatSmart Challenge Team do?
    EatSmart Profiles in Awesomeness (Pt. 1)

    by, Coach Jen, RN

    Results are coming in from EatSmart Challenge Team #1. As expected, people are seeing improvements. This week, we’re spotlighting awesome team member, Raelene.

    “I realized in week two that I was changing my lifestyle,” Raelene reflects. With an initial goal of weight loss, the challenge has been an ongoing success. Since Raelene started the challenge, the scale has changed in the right direction by nearly 12 pounds, and she’s lost 5 inches in total body measurements. She has also noticed an increase in her energy level. “I don’t need naps like I used to,” she says.

    Most nutrition programs expect individuals to make several dietary changes from day one. This can seem drastic and stressful to many people. The EatSmart program is geared towards helping you build a lasting healthy pattern into your life.

    “The gradual approach was perfect,” Raelene says, describing the EatSmart Nutrition program. “There wasn’t so much pressure. You only had to focus on one thing at a time.”

    Are you interested? Eat Smart Group Challenges are run a few times per year. But you can participate in the challenge on your own. Dialing in your nutrition is by far the best way of getting you heading in the direction of your goals, whatever they are. Click here to make an appointment for a Nutrition consult and find out how Wildcat nutrition coaches can support you in reaching your goals even faster.

  • 3 Simple things you can do to help your body burn fat.

    Topic: Body Composition

    These 3 Mistakes might be Keeping You from Fat Loss

    tl;dr; You can control how much fat your body stores by changing what you eat! Sign up for a Free 15-Min Nutrition Consult Now!

    by, Coach Jen, RN

    Have you been trying to change your body composition? Would you like to turn some of that fat into muscle? If this is your goal, fantastic! You are probably already exercising and trying to eat well, but there are a few mistakes you might be making that could be setting you back and keeping you from making progress towards your goal.


    Mistake #1 The wrong type of Exercise: Too much cardio

    This is me running. lol. hahaha. 😛

    Working out for a long period of time is great. And workouts that don’t put a lot of stress on your body are awesome. You know what is great: Moving around every day. But if you want to burn fat and build muscle, then you need to do some kind of high intensity exercise. I do CrossFit. But there are other types of HIIT Workouts: Boot Camps, PT sessions, etc.

    Lifting weight is important too (it’s good for your bones!), and it puts your muscles under stress. This stress helps your muscles grow. Growing muscles need more energy, if there is fat nearby your growing muscles, then your muscles will burn some this fat to grow! *Note: Please consult with your doctor before starting any exercise plan, and make sure you choose a gym where the trainers focus on good form coaching. And remember: Technique before intensity, always.

    Mistake #2 Nutrition : Too many carbs

    If you are serious about losing body fat, you need to focus on your nutrition also. This means focusing on the macro-nutrients you are getting the bulk of your energy from. Humans can get their energy from two macro-nutrients: Carbs and Fats.

    Most of us in the modern world were taught that carbs were the way to go (bottom of the food pyramid). Many of us were also taught that Fats were the evil and started eating “Low Fat” diets. And as a result we have had a terrible time trying to lose fat.

    In order for your body to start burning fat, you need to eat fat as part of your diet (good, saturated fats) and you need to limit the amount of carbs you take in. If you are not sure where to start, a consultation with a Nutrition Coach is something you might want to do.

     Mistake #3: Not enough Sleep

    Most people don’t sleep nearly enough. When you can only get 3 or 4 hours of sleep a night your body is under stress. Just from that. When our bodies are under stress, it becomes more difficult for us to burn fat. If you think you might not be getting enough sleep (6-8 hours per night are recommended), start out by keeping track of what time you go to bed and wake up. How much sleep are you actually getting? Devices like FitBit and Apps like SleepCycle can track how much sleep you get…and it’s a fun way to motivate yourself to turn in a little earlier!

    Other side effects of getting more sleep: More Energy, Better Mood. You Make Better Choices. And You Have More Motivation to take you towards your goals!


    Are you ready to take your Nutrition to the next level? Sign up now for a Free 15-Min Nutrition Consult!

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