How To Manage Stress Eating

Does stress eating stall your weight loss efforts?

How to manage stress

If you’ve ever had a stressful day (or year!) that affected your eating habits, you are NOT alone.

In a study, more than 75% of adults said that stress played a role in their eating during the previous month.

This included overeating, eating junk foods, or not eating. Many of them said it happened weekly.

They also said it made them feel sluggish, lazy, disappointed in themselves, and/or irritable.

The good news is that I have a few tips below to stop stress from getting in the way of your results when it comes to food.


How to Stop Stress Eating

But before I get into the tips, it’s important to know WHY stress affects our appetite.

Knowing why can help you manage the situation when you’re in it!

When you get stressed, your body releases hormones to help you deal with stress.

Not only can these hormones – including adrenaline, insulin, and cortisol – cut your appetite and/or make you crave high-calorie, high-fat foods …

They also can make your body store MORE fat than when you’re relaxed.

Not cool, hormones!

This means it’s NOT a willpower issue, but an actual physiological response.

Knowing this can help stop you from giving in to it when it happens.


4 Steps to Stop Stress Eating:

Acknowledge it!
If you’re feeling stressed and notice your appetite is gone OR you start craving junk food, remind

yourself that you’re stressed … and focus on dealing with whatever is actually stressing you.

Go for a walk, do a workout, basically MOVE – it’s one of the fastest stress relievers and mood

boosters there is. Plus, it can get you out of the situation and into a new perspective.

Meditate or do deep breathing
Just 5 minutes can help you feel calmer, more focused, and less stressed.

Talk it out
Taking a few minutes to get some support with whatever is bothering you can help you take back control.


If stress eating is something you deal with regularly, it can help to talk to a professional who has experience with eating issues. Sometimes talking it out, understanding triggers and learning to listen to your body can really help manage stress eating behaviors.

With practice and some mindfulness, you CAN start to manage your stress eating.

Three ways to boost your metabolism

Three Ways To Boost Your Metabolism

Here are three ways you can increase your daily calorie burn…

1) Add strength training to your weekly exercise routine

The muscle you have on your frame burns calories ALL DAY LONG.  So, if you want your body to burn more calories every day, increase your muscle mass!  

You can do this with dumbbells, machines at a gym, exercise bands, kettlebells and even your own body weight.  Work your muscles to fatigue when you strength train so that  you’ll force them to rebuild bigger and stronger.  Lift as heavy as you can, and prioritize exercises that use multiple joints at once (e.g., squats, lunges, pull ups, push ups)

Not only will strength training help you increase your overall daily calorie burn over time, it may protect you from age related muscle loss.  The more muscular you are as you age,  the more likely you are to remain independent and the less likely you are to fall and become frail.

Strength training boosts metabolism

2) Set a daily protein intake goal

To keep things very simple, if you are an active adult engaged in regular exercise, you should be aiming for just under 1 gram of protein per pound of desired bodyweight. So, for example if you currently weigh 150 pounds but your goal weight is 130 pounds — you should be aiming to hit about 120 grams of protein per day.

Protein is the secret to a supercharged metabolism because protein FEEDS lean muscle!

When deciding where to use your calories in a day, make sure you always prioritize protein. Every single meal should include a high-quality lean protein.  Pick your protein first, then look at your remaining calories for fat and carbohydrates.

3) Switch out some of your longer, lower intensity cardio workouts for High Intensity Interval Training ("HIIT") workouts

Longer, lower intensity cardio workouts are really great for your heart and lungs and overall conditioning. But — once the workout is over, the calorie burning stops. When you do High Intensity Interval Training, though, research shows your body increases it’s calorie burn for several hours after the workout. This means more calories burned overall. Plus, the research indicates that the body favors stored fat for fuel in that aftermath of the HIIT workout. Even better ;-). If you’re not sure how to perform a HIIT workout, just hit “reply” to this email and I can explan if further and direct you to a few instructional videos that might help.

There you have it!


Three ways to increase your daily calorie burn. 


Start implementing these tips TODAY and you’ll be on  your way to easier weight management and a toned, strong, healthy body!

How To Reach Your Fitness Goals – Three Simple Steps

A lot of us set out at the beginning of a new year with some fitness goals we’d like to achieve.

But by the time February is coming to an end — a lot of us have lost focus and are not on the right path to reach the fitness goals we set out to achieve.

If this has happened to you at this point in the month —  you are not alone.

In today’s post, I have three simple steps that will help you re-set your mind and put you on the path to your best health ever in 2022!

Get Clear On Your Goals

In order to achieve something, you have to identify exactly what it is. “Being healthier” is not a goal. “Toning up” is not a goal. They’re great concepts, but they’re too vague to be able to track or measure. Your goal needs to be specific, measurable, attainable, realistic and have a deadline. So, we might change “being healthier” to getting to a lower average daily blood pressure or blood sugar, or perhaps decreasing your waist size to a certain measurement by a certain date. These things are measurable and there is a deadline.

Identify The Action Plan

A goal without a plan is just a wish. Identify the small action steps that, over time, will help you achieve your goal. And yes, I said small action steps for a reason. When setting your goal, think big. When taking action, think small. If you try to do too much too soon, you will likely get overwhelmed and stop working on your goal altogether.

Improve Your Mindset

This is perhaps the most important aspect of long-term success … with your health and with every aspect of your life. What you say to yourself matters. How you think matters. How you frame things in your mind matters. Improving your mindset isn’t easy, but with daily practice you can change your mindset over time.

A couple of examples: 1) Find 3 things to be grateful for every day and, 2) Push negative noise out of your head when it pops up and replace with a positive phrase.

Done right, goal achievement doesn’t have to be complicated. Decide what you want to accomplish, identify the actions that you need to take to get there and re-frame your mindset.

If you need help with figuring out an action plan to reach your 2022 goals, the team at lifeSport Fitness is here to help!

Fill in the form below to request  a complimentary 30-minute Strategy Call during which we’ll help you define your goals and set up your roadmap to success!

The Secret To Getting In Better Shape

We’ve all said it. It goes something like this.. “I’ve GOT to start getting in better shape!!”.

It’s human nature to want to improve. 

We strive to improve all sorts of things in life:  Our grades when we’re young, our mile-time if we’re a runner, our chess game if we’re a chess player.  We all want to get better at something at some point in our life.

As a 30-year veteran of the fitness industry, and a personal trainer here in San Jose, “getting in better shape” is in my wheelhouse :-). 

 If you’re looking at getting in better shape, I have a few thoughts on how you might approach it.

Can you remember how it felt the last time that you ate healthfully, exercised well and got adequate sleep for a few consecutive days? It likely made you feel super energized and gave you a feeling of momentum, right?

 When you get some momentum going, you feel a buzzing in your cells and a rhythm in your pace. You feel alive, you feel energetic, and you felt empowered!

Start living a fitness lifestyle
“Woo Hoo! I feel empowered!”


Here’s the thing — you’re not at  your goal yet but you’re feeling GREAT! 

It’s the MOMENTUM.  

THAT is what is making you feel so good!

This is my message to you today — FEEL your momentum. Recognize the charge it gives you. Enjoy the feeling!

Getting to your goal weight or fitting into your goal pant size, is the direct result of living in that state of momentum for an extended period of time.

You see, the momentum can be felt immediately, once you start eating healthier, exercising well and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of “living in the momentum”, and keep that momentum going until your goal number is achieved.

Focus only on the momentum — not on the number.

Fitness is a way of life. 

Feeling fit and strong requires a certain set of lifestyle habits.

Creating new lifestyle starts with taking a little action.

Action creates momentum.

Momentum keeps you going!

You have to take that first step (a small little action) to create the momentum.


So, if you’re trying to get into better shape, stop chasing after shiny objects and quick fixes. 

Focus on just one or two changes and do them consistently.  This builds momentum!


If you feel that you are lacking momentum, I encourage you to consider having my team and I coach you.  We’ve got a clean, bright personal training studio in San Jose just waiting for you!

Having a professionally designed plan, some accountability to get your workouts in, and a coach dedicated to your success can make all the difference in the world .


If you’d like to chat with us about how we can help you reach your fitness goals, fill in the form below and we’ll set up a time to chat!


The Best Way To Flatten Your Abs


I wanted to share a common misconception about fitness:

How we flatten our abs.

My desire to write a post about how to flatten your abs was spurred by a couple of questions I got last week at our personal training studio in San Jose. One was from a new client, and one was from someone who’s been training with us for years.

So, it goes to show you that you don’t have to be a “newbie” exerciser to get confused about “best practices”  🙂 .

The question from the new client was, “What foods should I be eating if I want a flatter stomach?

The question from the longtime client was, “What exercises can you add to my program to help me lose more belly fat?”

If you’ve been reading prior posts about our exercise and nutrition philosophies at lifeSport Fitness, you can probably guess how I answered both questions….

“Squats.” 😀

You see, a lean midsection comes from a combination of the right selection of full body exercises and small tweaks in your nutrition.

Doing endless amounts of sit ups and crunches is not going to burn belly fat.

It’s just going to make your belly sore. Worst case, it might make your back or shoulder problems WORSE, which is why we don’t program tons of crunch-type exercises into the programs we write for clients at lifeSport Fitness.

Consistently doing strength training – particularly multi-joint exercises like squats and dead lifts – will burn lots of calories and add lean mass to your frame, increasing your ability to burn stored fat for fuel.

These big, multi-joint exercises force your core to engage. Do them enough, and voila — your belly gets flatter and firmer!!!

 As for the “right” foods to eat to flatten your abs:  Eating a certain type of food is not going to melt your belly fat, either, though there are plenty of people on the internet who will be happy to sell you such nonsense (or they’ll try to sell you a “fat burning” supplement).

Eating whole, minimally processed foods, minimizing added sugar, limiting processed wheat products,  controlling your stress, and being in a slight calorie deficit will cause that stubborn belly fat to disappear.

This is all simple stuff that we often “forget.”

Remember, keep it simple and do the basics consistently.

Committed to your success,

Coach Becky

5 Tips for Long Term Weight Loss

Short-term weight loss is easy for some people. They get super restrictive with their eating and the weight melts off (along with some muscle mass, perhaps?). All that super-restrictive stuff can only last for so long, though.


Long-term weight loss is much harder to achieve. We have to ditch the diet mentality and switch our mindset.


I don’t think the answer is in one single habit or action. I believe it’s a combination of things. I sum it up to pretty much 5 things. So, here are my 5 tips for long term weight loss:

Habit #1: Reimagine Yourself

If your health or your physique is not where you want it to be right now and you’re not currently making an effort to change this situation ​– you’ve accepted the shape that you are in. Even if you hate it, you’ve got a certain level of comfort or acceptance of it. Read that again to make sure it sinks in. You are comfortable with the body that you have right now, and until you decide it’s no longer comfortable, you’ll be stuck in the shape that you currently have.


Take a moment and spend time reimagining yourself leaner. Really let that new image sink in until you’re more comfortable with it than you are with the image of your current situation. The clearer you can see and feel and imagine yourself in a lean body, the more urgency and desire you will create to achieve and maintain it.

Habit #2: Break-Up With Sugar

Too much added sugar in your diet could be holding you back from living in a lean-for-life body. I see it in the client food journals I analyze all the time (most people are really surprised at how much sugar they eat!). 


The good news is that every day spent without lots of added sugar will make the next day that much easier. Your cravings will also become that much weaker. Stay strong, and soon you’ll be more than happy with the occasional sweet treat rather than the all-day sugar drip that’s sabotaging your swimsuit dreams.

Habit #3: Forget Dieting

Going on a “diet” implies a start and end date, but if you really want to change your body composition for good, there is no end to your healthy lifestyle. It’s a marathon of adapting to healthier (and healthier!) habits over time that you maintain for the rest of your life. The day that you stop trying is the day that your body reverts to its old (less svelte) shape.


Don’t worry, the more time you get under your belt with healthy living, the easier it becomes. Soon your lean for life habits will feel like a normal day – just as your current habits feel like a normal day now. The key is to stick with it until the new habits fully stick, and to vigorously fight the urge to give up.

Habit #4: Plan Your Indulgences

Being lean for life doesn’t mean swearing off pizza and ice cream for the rest of your days (thank goodness! I want my Friday night wine!!!). On the contrary, you’ll find that planned indulgence meals of your favorite foods are more enjoyable than ever before.


The fun thing about enjoying an indulgent meal while living a lean lifestyle is that there is absolutely zero guilt associated with the pleasure. Most of us experience twinges of guilt associated with some of our meals and snacks, because in the back of our mind is the thought that we should really be eating healthier in order to lose the weight that we have yet to lose. Once you’ve lost the fat and are actively living a lean life those indulgent meals will be 100% pleasure!

Habit #5: Hang Out With Fitness-Minded Friends

Belonging to a group of fellow fitness enthusiasts is key to making and maintaining your body transformation. There’s a quote by Jim Rohn that comes to mind: “You are the average of the five people you spend the most time with.”


Who are you hanging out with? Are they eating pizza and fries at every gathering? Hitting the alcohol nightly? Or are they also eating healthy, exercising regularly and practicing healthy lifestyle habits?​


Being fit is easier achieved in a supportive and encouraging group, rather than alone. The accountability provided from your fitness peers will save you from missing workouts and will get you to push yourself to try harder.

lifeSport Fitness Bootcamp

Want to put these tips for long term weight loss to work? If you’re not currently working out with us and you want that “Fitness is a lifestyle” social support – come on over!

Not only will you exercise alongside fitness minded peers, you’ll also experience safe programming, the support of your coach, and will get the accountability that is so crucial to your success.

Fill in the form below to sign up for a free one week trial at our early morning boot camp and start your “lean for life” lifestyle today! 


To learn more about our bootcamps checkout our Bootcamp Page!

Bootcamp Free Trial Sign Up

Tips for Osteoporosis Prevention and Management

As a society, we tend to think of osteoporosis as something “elderly” women deal with, when in fact, both men and women can be afflicted with osteoporosis (about 80% of those who have it are women, however). Although we associate osteoporosis with older people, prevention starts well before we’re eligible for our Senior Citizen discount! 


Many of the lifestyle choices we made in our youth and young adulthood affect our bone density 30-40 years down the road.  We can’t erase bad habits such as smoking, poor diet, inadequate calcium intake and lack of weight bearing exercise in our youth, but we can make some changes now that can slow down bone loss as we age.


If you’re currently sedentary and you’re over 40, you’re losing bone every year. It is estimated that an inactive woman who doesn’t consume enough calcium and is not on hormone replacement therapy will lose between 20 and 30% of her bone mass between the ages of 40 and 70. This scenario sets the stage for a high risk of bone fracture and potential disability later in life.


Here are my top three tips for Osteoporosis Prevention and Management that will help you maintain bone mass as you age:

Eat plenty of calcium rich foods

Adults under the age of 50 should get about 1,000 mg of calcium a day, adults over 50 should get about 1,200 mg a day. Vitamin D is also an important component in the bone building game. Adults should get about 400 International Units (IU) per day. If you don’t think you get enough dietary calcium in the food you eat, ask your doctor if a calcium supplement is something you should consider.

Engage in strength training exercise 2-3 times a week

Resistance training is one of the best forms of osteoporosis prevention you can engage in to maintain your bone mass. The best resistance training options for osteoporosis prevention should require your bones and muscles to work against gravity while they bear your weight. 

Choose standing exercises over sitting exercises whenever possible.  Include exercises in your workout that use the large muscle groups of your lower body so that you can target the muscles that pull on the back bones and hips—prime areas for bone loss. 

Exercises that fit the bill include:


  • Squats
  • Lunges
  • Step Ups


If these exercises are new to you, have a certified fitness professional train you to execute them properly. Check out Coach Becky’s video on two exercise tips to help manage/prevent Osteoporosis!

Also, a book I recommend for anyone wanting more information on osteoporosis is Strong Women, Strong Bones by Miriam Nelson. It’s got great information to help you learn how to manage or prevent osteoporosis.

Add a little impact to your cardio routine


Okay all you cyclists, swimmers and walkers—time to jump a little. Walking and other low and non-impact activities, while valuable for other fitness measures, don’t stimulate bone the way resistance training and moderate or higher impact activities do. 


You don’t have to spend your whole cardio workout jumping or running to get bone building benefits; but a little jumping or running goes a long way. Try adding 10 to 50 small jumps or step-ups to your regular cardio workout. Jumping rope, doing jumping jacks or hopping up onto your porch step a few times is all you need.


High impact activities are not safe for everyone, so it’s important to talk with your healthcare provider before you add them to your exercise routine.


Osteoporosis can be a debilitating and disabling disease. By taking action NOW, you can decrease your risk for developing it. As an added bonus, the activities that will help you decrease your risk for osteoporosis will also help you feel better, look younger and keep you trim!

If you want to get a head start or improve your conditions, try out our tips for osteoporosis prevention and management outlined here! Let us know if you’ve taken up this routine and how your fitness journey is going!

Also, if you are a woman near or over the age of 40 and are looking for a women-only fitness group, check out our Fit and Fabulous Over 40 Program here!

You CAN Be Stronger Than You Were 10 Years Ago

Aging isn’t easy, is it? 


Wouldn’t it be awesome to be able to say “I’m stronger now than I was 10 years ago!”? Well, that’s exactly what one of our clients told an interviewer when he asked her about what it’s like to be a lifeSport Fitness client.


I invite you to watch this 1 minute video to get an idea of how a well-constructed exercise program and nutrition coaching can add immense value to your quality of life:

Here are some thoughts to ponder today:


  • Can you imagine yourself 10 lbs lighter? Or feeling ten years younger?
  • How would it feel to drive a golf ball further than ever before?
  • What would it feel like to have less knee or back pain?
  • How would it feel to have more confidence and better posture?


Proper coaching can give you results like these!!

In Closing


Wouldn’t it be awesome to have 2022 be your STRONGEST and FITTEST year ever?


You’ve got the power to make a decision and together with lifeSport Fitness, we CAN make it happen ;-). 


Happy New Year!


–  Coach Becky


Want to learn more about how we help busy Silicon Valley professionals over 40 get in shape, move better and exercise without pain? If you’re ready to turn back the clock feel younger, I invite you to fill out the form below and we’ll set up a time to chat.

Consultation Form

This San Jose Coach Does Personal Training Differently!

When you think of “personal training”, what do you think of? One client, one trainer and a high price tag? Well, think again because this San Jose Coach does personal training differently!


The concept of personal training has changed a lot over the years.

Personal Training in the Past

Ten or twenty years ago, a personal trainer was someone at a big box gym who walked the floor looking for people who’d be willing to spend extra money to basically have their workout supervised.


A personal training session was basically an appointment where you had someone tell you what exercises to do and what order to do them, who pretty much thought it up on the fly (or directed you to the next machine that was available). That doesn’t sound very personal to me. Does it to you??

Personal Training Now

Two things have changed in the last 10-15 years that I believe have completely changed the personal training experience (and the amount of money one spends for it!): 1) Program design and 2) The “Semi-Private Training” model

Program Design

With program design”, an experienced coach writes out a program of exercises based on your goals (sets, reps and resistance). They then set up that program as a series of sessions over a period of time (typical time frames are 4-12 weeks). 

Each week, the resistance or repetitions change as the coach works to progress the client to more challenging work using the same exercises (which the client gets VERY good at executing, by the way!). 


Program design can be a time consuming approach for the coach, but the results to the client can be phenomenal! Creating a planned, step-wise approach to getting stronger, toning up muscles, or losing body fat is an exceptional way to train someone to get results as opposed to random workouts every week.


I switched to “program design” about 14 years ago and have never looked back. Yes — it does take me more time to write 4-6 week program plans for each client, but WOW. Just WOW. They provide much better results for the client.

Semi-Private Training

And what is Semi-Private Training, you ask? Well, it’s not 4 people going into a studio and doing the workout of the day together. AND it’s not doing whatever is written on the white board (or at least it’s not here at lifeSport Fitness).


In a nutshell — A Semi-Private Training model provides a person with all that 1-on-1 Private Personal Training provides, without the price tag of 1-on-1 training. Clients come to people like me for accountability, a plan that is appropriate for them, proper cueing/feedback on form, and safety (many of our clients come to us after getting injured in larger group workouts).


I test drove a Semi-Private Training model about 10 years ago with a few beta testers. I honestly didn’t think they’d like it or even that I would like it. But, they LOVED it, and I found that I could coach up to 4 people at a time on completely different programs. The coolest part (aside from happy clients) was the energy and camaraderie the 4 people created. Not only did they love the group setting, they also loved the 40% drop in price from our 1-on-1 personal training ;-).

​ ​If you are struggling to get the fitness results you want and you have not experienced the difference of “Program Design” (as opposed to random workouts that might not even be appropriate for you) nor have you tried a lower cost Semi-Private Personal Training model — I encourage you to consider it!


Yes — personal training has changed a lot compared to what it was 15 years ago. In fact, I’d say it’s a lot better. But, not every gym or trainer is up with the times. Luckily, this San Jose coach does personal training differently! LifeSport Fitness uses a modern approach that has proven time and time again over the past 14 years to be the most beneficial to our clients!

If you are interested in learning more out Personal Training at lifeSport Fitness, click here!

Committed to your success,


Coach Becky

Healthy Foods That Really Aren’t That Healthy

Try as we might to eat healthy most of the time, we’re often tricked by advertising into thinking what they’re selling is really good for us. What does this mean? Sometimes what we think are healthy foods aren’t healthy at all! Often, the foods that get touted as “healthy” by food manufacturers aren’t the best choices in their class. So to help figure out what’s what, here’s a list of healthy foods that really aren’t that healthy.


Here are a few foods that get touted as “healthy” by food manufacturers. Although, many of them aren’t the best choices in their class.


Tasty and fast, for sure. But, unfortunately, breakfast cereal is often jam-packed with extra sugars that will do more to drag you down than build you up for your day. A lot of breakfast cereals will jack up your blood sugar because they’re made with low fiber, fast acting carbohydrates (which leads to a blood sugar drop later in the morning).

If you like a morning bowl of cereal, opt for whole oats or steel cut oats. Add berries or a little Stevia for sweetness and some chopped nuts for healthy fats. This will give you some filling fiber to get you through the morning and a LOT more nutrition than a bowl of Cap’n Crunch.



Yes, flavored yogurt tastes much better than its plain peers, but going with a pre-flavored yogurt will instantly double the amount of sugar you consume. Fortunately, overcoming the flavorless thing can be done healthily. All you have to do is add chopped, fresh fruit of your choice and enjoy! Consider Greek yogurt for a higher protein count.



Manufacturers woo you in with “zero calories!!!” emblazoned on the label/can. Unfortunately, scientists now think that diet soda messes with your body’s ability to recognize and manage sugar properly. Switch over to sparkling water if you like the carbonation but don’t want to feed your sweet tooth.



No, all popcorn is not to be avoided at all costs. But more than likely, a lot of the unpopped kernels in your kitchen should be ditched. 

Here’s a good way to determine if your popcorn is at war with your good health. Is it in a prepackaged bag that simply has to be tossed in the microwave to be cooked? If so, then stay away! 

Those prepackaged popcorn packages, whether lightly buttered, drowning in butter, or candied offer no benefit. If you’re going to do popcorn, you’ll need to pop it the old-fashioned way, preferably via air popping.



The word “skinny” is alluring, I know. However, these diet desserts are often filled with artificial ingredients and sugars that are keeping you stuck with your fat loss. When you want dessert — go for the real thing: really good ice cream, a freshly baked cookie, a decadent brownie. Eat those yummy desserts once in a while and they won’t mess with your overall nutrition if it’s otherwise on point.

As a bonus, desserts made with real foods won’t add chemicals to your gut! For example, consider baking a small batch of cookies at home. You will get to enjoy a freshly made warm cookie that will not only taste delicious but will also have no harmful chemicals in them! You can even freeze the leftovers for another treat in the future.

Want to try it out? Check out this recipe for homemade peanut butter cookies



Enjoyed by healthy hikers around the world, granola bars are the final unexpected bad choice in your kitchen. This one may have you scratching your head when you consider that your favorite kind is crammed with every fruit and nut you can imagine. But read the ingredient label and you’ll soon see that there is probably more added sugar (make that high-fructose corn syrup!) than goodness your body can use. If you need a snack bar, look for brands with little to no additional sugars and a limited ingredient list.




Yes, generally these foods may be healthy or at least healthier than other foods. But, that doesn’t mean that every version of it sold in stores is healthy too! Thus, the usage of the phrase “healthy foods that really aren’t that healthy.”


Always check the labels when you can to see how much sugar is in the product (or corn syrup). Many times you can even make the food item yourself! Whether that be a bowl of yogurt with fruit, popcorn or even some cookies. Or, you can move towards the more healthier alternative of a product, such as the case of sparkling water in place of soda.


Follow our advice laid out from this article and feel confident in knowing that you are having the best option of that food item possible!