Start off the New Year right! I am happy to announce my first 8 week body transformation challenge. You will work
with myself as well as a certified personal trainer to help you reach your goal. With our 8 week program we
will customize a personal training and nutrition program for you. There will be three group training sessions per week,utilizing elements of kickboxing, cardio and strength training all geared towards producing maximum results.
I will ensure you are fueling your body with the nutrients required to achieve amazing results. The nutrition program will consist of one 75 minute consultation, review of your weekly food log, weigh in and measurements. Four 20 minute follow up consultations will be scheduled to monitor your progress. Fantastic quick, easy and
healthy recipes are provided as well as the support and motivation to assist you in reaching your weight loss goals.
Program runs January 16 – March 12, cost is $900 plus GST. Regular price is $1,560 plus GST! The person with the biggest transformation will receive a $150 cash prize. Space is limited so reserve your spot soon! For more information please contact me directly at 403-807-8139.

These days it seems more and more people are stressed out and rushing from place to place. Are you one of those people who are always pressed for time and don’t even think about eating until you feel famished? It’s so important to never leave home without taking some healthy snacks. If an appetite emergency strikes, you’ll be ready and won’t be tempted to stop and pick up junk food! Did you know that potato chips are the number one food that will cause you to gain weight? Of course, just because you have a snack doesn’t necessarily mean you need to eat it. Munching when you’re not really hungry can rack up lots of extra calories. Use of the right snacks can boost your calorie burn (every time you eat, your metabolic rate increases slightly) and even help you burn fat. Here are three portable snack options packed with fat-burning ingredients.

Raw Nuts & Seeds
Cut up veggies
Fruit

Top 10 Weight Loss Tips

10. Reward yourself for completing small goals.
Remember each day is a new start, eat meal to meal.
One bad meal does not ruin the entire day.

9.  Drink green tea or herbal tea instead of coffee.
If you drink coffee increase your water consumption.

8.   Allow yourself ½ hour each day for relaxation and de-stressing.

7.   Aim to eat 3 meals per day and 2 snacks.
Never skip breakfast, it starts up your metabolism for the day.

6.  Supplement daily with a good quality Omega 3 oil.  Good quality fats will actually help your body burn fat.

5.  Increase your fibre consumption by including more
whole grains, beans, legumes and vegetables in your diet.

4.  Drink more room temperature water.

3.  Engage in some form of physical activity every day.
Include strength training and cardio in your routine.

2.  Eat a healthy, balanced diet full of whole, live, natural foods.
Avoid processed and pre-packaged foods, artificial sweeteners and white products. Eat organic food more often and support your local farmers.

1.  Live a whole hearted healthy lifestyle and remember that
good health is a process which requires daily dedication.

The Body Transformation Program Is A Step By Step In Depth Personal Support Program

This program has been created as an approach to helping
you lose weight and look your best.
Learn how to lose weight with a proven, safe and healthy approach.   In order to do so you must make a commitment
to your health and be ready for a lifestyle change.  Secondly, healthy living doesn’t necessarily
mean you need to spend hours shopping and in the kitchen preparing meals.  Of course some time and preparation is
required, but it’s a lot less than what you may think.  And lastly, you must make
peace with any doubts or fears that keep you feeling overwhelmed, confused or that
you may not be successful reaching your weight loss goals.  My
programs are not a quick fix.  Is your health
a priority? 

To make this easy, I’ve outlined all the steps
below so now you know EXACTLY what to do! And remember,
once you take charge of your health and understand the impact it will have on
your life you will never go back to your old ways.  It’s time to look great and feel
fantastic!    

Here are the steps:

1. Obtain personal, medical, family and in depth diet history. 

2. Discuss the challenges you have faced in the past that have influenced your weight loss goals.

3. Initial weigh in and measurements, Bio Electrical Impedance Test.      

4. I will discuss what types of foods to purchase and what foods to avoid.  Tailored to your individual needs should any specific medical conditions or allergies need to be addressed. 

 5. Provide information on where to shop for best quality and prices.   

6. Review your 1 week food log that is completed every week.   

7. Provide quick and easy meal ideas and recipes.    

8. Offer supplement recommendations.   

9. Provide lifestyle recommendations tailored to your individual needs.  Exercise is always an important component.  In some cases recommendations are made for counseling, stress management techniques etc. 

10. Follow up consultations to discuss any challenges, provide support, keep you motivated and accountable for your results.

11. Weigh in and measurements will be taken throughout the course of the program.

These are the steps I’ve developed to assist you in reaching your weight loss goals and ensure your success.  Clients who’ve applied all these steps with me see outstanding and profound results.  Most people see a difference in their health very quickly, within the first week! 

With this new 6 month program you have the opportuntity to decide the numer of follow up appointments that would work best for you!  Please contact me if you are serious about reaching your weight loss goals and I will be pleased to arrange a time to speak with you.

Welcome to a holistic approach to weight loss. This therapeutic lifestyle program will help you lose weight, balance your hormones, decrease your stress, lower your blood pressure, cholesterol and blood sugar and help you feel GREAT! I can help you achieve your health goals and to maintain lasting results.
Get the Support You Need to Succeed
First Line Therapy is our therapeutic lifestyle program that combines balanced eating, regular exercise, stress management techniques and appropriate nutritional supplements to help you lose fat in a healthy way.
• Learn how to eat and shop for healthy, nutritious foods
• Manage food cravings
• Boost your metabolism
• Exercise in a way that builds muscle and gets rid of unwanted fat
• Relax and manage unhealthy stress
• Establish realistic, personalized goals to improve health
• Monitor your progress and help you stay on track
• Feel better and do more!
If you are overweight, or have been diagnosed with Metabolic Syndrome, pre-diabetes or Type 2 Diabetes, high blood pressure or high cholesterol, First Line Therapy has shown clinically proven results. Please contact me if you would like more information on this life changing program!

The answer to that depends on whether or not you take thyroid hormone replacements (i.e. Synthroid, Levoxyl…) and how you eat these foods. If you do use medication to help supplement your thyroid hormone production, then you should avoid these foods because they can block the body’s ability to absorb the medication. In the end, that leaves you (and maybe your MD) wondering why you feel so poorly when you take your medication regularly and try to be healthy. These foods are generally called goitrogenic and are, ironically, foods we are often encouraged to eat as part of a daily balanced diet. Ideally, you should avoid or limit the following foods: brussel sprouts, rutabagas, turnips, radishes, cauliflower, potatoes, corn, millet, cabbage, peaches, pears, strawberries, mustard greens, spinach, radishes, African cassava, and kale.  Also, how you eat the fruits and vegetables is important.  Cooking breaks down the enzymes in these foods that might normally cause adverse affects to hypothyroid suffers. That being said, they should still only be eaten in small portions.

Food trends come and go, particularly diets, but Quinoa is a food that is here to stay. Quinoa is full of minerals such as iron, potassium, magnesium, manganese, copper, phosphorus and some vitamins including B2, B3, folate and vitamin E. Some actually refer to it as a superfood.  

Interesting Facts:

• Quinoa is pronounced “KEEN-WAH.”
• This grain-like food is not a grain at all. In fact, it’s actually the seed of an herb plant.  It’s gluten-free, making it a safe for those with celiac disease, the gluten-sensitive.
• Easy to digest.
• It contains the sleep-promoting tryptophan an amino acid precursor to the feel-good neurotransmitter serotonin.
• Not only is it high in protein with six grams per ¼ cup, it contains all of the essential amino acids available, even lysine (which is the amino acid responsible for tissue growth and repair).

Flavouring Tips and Recipe

Quinoa is very bland, so it’s not something you cook and eat completely plain. Use your imagination to  flavour it with whatever you like. Here are some suggestions:

• Cook it in chicken or vegetable broth and serve it with extra-virgin olive oil to enhance its slightly nutty flavour.
• Add herbs and spices — including cilantro, basil, oregano, turmeric, parsley, sage, black pepper, garlic and ginger.
• Top it with fresh or lightly sauteed vegetables such as onions, peppers and celery.
• Add avocados, nuts or seeds.
• Make it sweet instead of savoury.  Use your favourite nut milk, such as almond milk.
• Add fruit and organic yogurt, sprinkled with cinnamon and a dab of raw honey for a healthy energizing snack.

Quinoa Breakfast Bowl

1/2 cup of cooked Quinoa into a cereal bowl
Sprinkle with:
1 tbsp Chia seeds
1 tbsp pumpkin seeds
3 strawberries
1 tsp cinnamon
1 small dab of maple syrup (optional)
Almond milk, as much or little as you like

Enjoy!

Spring has sprung and there is no better time than now to treat your body to a fantastic detoxification program.  Detoxification is the process our body uses to cleanse itself of everyday toxins such as chemicals in our food, water, beauty products and the environment.  The liver is the primary detoxification organ in the body.  It processes about 2 quarts of blood every minute, removing toxins and preparing them for elimination. It is also responsible for hundreds of metabolic functions such as hormone regulation, bile production and blood sugar regulation. There are many health conditions associated with the lack of detoxification.    

 Inflammation

 Fatigue

 Insomnia

 Headaches

 Colds or Flu

 Constipation

 Indigestion and digestive concerns

 Allergies and food sensitivities

 Weight Gain 

Foods are our first line of protection against the negative effects of an unhealthy lifestyle, stress, pollution, chemicals and disease. Eating natural, alive, raw and good quality foods will provide a slow and gentle detoxification of the body.  10 day or 21 day professional detoxification programs are available.  Both include diet, supplement and lifestyle recommendations.  Make a commitment to improving your health.  Call and schedule your appointment today!

I am pleased to announce that I have joined the team at Vive Integrative Health. For more information regarding their services please visit their website www.vivehealth.ca. For the month of March I am offering a 1 hour Nutrition Consultation and two 30 minute follow up sessions for $198.50 plus GST.  Appointments are filling up quickly so please don’t delay in contacting the office to schedule your consultation.  Spring is just around the corner and there is no better time to treat your body to a fantastic and rejuvinating detoxification program. Detoxing is a great way to improve your energy, get rid of that mental fog and even lose a few pounds. Check back for information regarding 10 Day and 21 Day Detoxification programs.