Wednesday, 17 September 2014

10 Simple Everyday Changes That Can Dramatically Increase Natural Weight Loss

Hey there health seeker,

Today I would like to share with you some super neat tips and tricks that can dramatically effect your weight loss efforts. I have SO many more tips (you'll find all them in the Non-Diet Weight Loss Program) and I will share some more on upcoming posts! My goal with clients is to introduce simple daily healthy habits, subtle shifts in how and what they eat, so they can start to see an overall increase in health and energy levels. From a holistic perspective, extra weight is a way of your body communicating that something is out of balance and further steps should be taken to get to the root cause of the underlying issue. A Registered Holistic Nutritionist (like me!), naturopathic doctor, and fitness professionals are all excellent resources to help you with your weight loss goals.

Below you will find some of the lifestyle changes I implement with my clients who are on the road to weight loss and need that extra boost. ENJOY!!

10 Simple Everyday Changes That Can Dramatically Increase Natural Weight Loss:

1. Don't eat on the run or in front of the TV  On average, you will consume 28% more food while eating in front of a computer or TV. Allow for a peaceful setting and have gratitude for every meal. This helps with your digestion and eating mindfully stops you from overeating when you're full. Chew food slowly and well. Your stomach doesn't have teeth!

2. Use a smaller plate. LARGER PLATE = LARGER MEAL. Using a bigger plate to serve a meal typically results in a 25% increase in the amount of food.

3. Be careful with FAT FREE products. Studies show that people given low-fat ate 35% more than people who thought they were eating regular versions of the same food. Foods marketed as low-fat also contain more sugar and unhealthy additives.Our bodies require healthy fats, like avocado and chia seeds, to absorb nutrients, boost metabolism and make healthy happy cells.

4. Hide the temptation. Out of sight, out of mind. When unhealthy food is not in reach, you will eat 3 times FEWER servings per day! (Better yet, don’t bring it in the house!)

5. Avoid the blood sugar crash.  A drop in blood glucose levels will increase cravings and fat storage. Eat 3 meals a day and 1-2 snacks between meals to avoid a drop in blood glucose levels. Eating big chunks of hard vegetables like celery, bell peppers and asparagus is especially helpful. These “hard chews” stimulate the pituitary gland and gets blood sugar hormones produced at a steady rate. Make sure to include protein and fibre to every meal and snack to stabilize blood sugar levels.

6. Don’t skip meals. In a study published in the Journal of the Academy of Nutrition and Dietetics, women who skipped meals lost about 8 fewer pounds than those who had more regular meal patterns. Skipping meals once in a while may be understandable, but not as a habit. Over time, skipping meals habitually could make your metabolism slower, affecting the hormone leptin and thyroid hormones. 

7. Water + Lemon before your meal.  Drink 1 cup of water with lemon juice or 2 Tbsp of apple cider vinegar ½ hour before meal – it helps to stimulates bile flow to break down fats. As an added bonus, apple cider vinegar will also curb your appetite! Avoid drinking large amounts of liquids during your meal to increase digestion.

8. Slow it down honey. Wait 15-20 min. before helping yourself to seconds – your hunger will decrease as the hormone leptin kicks in and tells your brain you are full! Putting down your fork in between bites will help to slow down eating patterns.

9. Never skip breakfast. Breakfast wakes up your metabolism and decreases your chances of overeating later in the day. We tend to need less calories in the evening so eat biggest meals during the day, small meals at night, avoid eating a few hours before bed.

10. Follow the 80/20 rule. It's not about perfection, it's about making daily progressand increasing healthy habits. If you eat healthy 80 percent of the time you can allow yourself to indulge on your favourite foods (within reason) without guilt or self-judgement. (This equals to roughly 3 meals per weekJ)

BONUS TIP! DRINK LOTS OF WATER!! Sometimes we mistake the feeling of thirst for hunger. Water is needed for all chemical reactions in the body, including metabolizing your food. Here are the most helpful tips on how to increase your water intake!

And always remember ...
Grab your complimentary "Guide to Vibrant Health + Recipes" e-book today and receive $10 off any services or online programs! Just tell us where to send it below (Your information will never be shared with ANYONE!)

Saturday, 26 July 2014

The Key to Successful (Sustainable) Weight Loss ~ Meal Planning + Big Batch Metabolism Boosting Dressing Recipe

Big Batch Metabolism Boosting Dressing with Lemon, Mustard and Maple

Dear Health Seeker,

How many times have you rushed home from work or a day out, feeling tired and hungry, and found yourself totally stressed out about dinner? I know I have, many times. The busier our lives are, the more it seems like it's impossible to eat healthy or stay on track. Being in a tired and stressed state leads us to make choices that come from an overwhelmed and emotional (and totally irrational) state. This often means take out, prepackaged and fast food.

One of the most important aspects of maintaining a healthy lifestyle is taking just a bit of time each week to plan your meals and do some quick prepping. Meal planning will not only save you time, effort and money but will also improve your eating habits dramatically. Imagine coming home from a long exhausting day, knowing exactly what you'll have for dinner, and being prepared. Having an action plan means your meals can be stress free and healthy, leaving you time to spend time with family, relax or try out that yoga class you've been wanting to join. Meal planning and getting organized in the kitchen is a big part of my Non-Diet Weight Loss Program because it's such a huge part of a healthy lifestyle. Having valuable tools like step by step meal planning, 4 weeks of meal plans, recipes and shopping lists, along with ongoing support, it is possible for anyone to create healthy eating habits to last a lifetime.

Without a solid plan, you will end up with a ton of food waste, create more stress around healthy eating and stay trapped in a cycle of eating low energy foods, fatigue and weight gain.

3 Ways Meal Planning Can Help You Lose Weight and Gain Energy:

1. Less Stress
By knowing exactly what you will be eating, you take away the everyday stress of eating. Stress is one of the leading underlying causes of weight gain and many other chronic diseases. Stress affects our weight by altering blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Excessive stress even effects where we tend to store fat and has been linked to increased levels of abdominal fat.

2. You Save Money and Time
Meal planning can tackle two big obstacles standing in the way of healthy eating; time and money. Unfortunately, it's more expensive to eat healthy food, which is a big reason why many people are forced to eat a more processed nutrient void diet and end up gaining weight. According to a research group, the annual food waste in Canada reaches $27 Billion. When you plan your meals ahead and organize your fridge and pantry, you are less likely to waste food, making healthy eating more attainable and less costly.

3. Create New Healthy Habits
A journey to health is not an overnight trip. It takes time to cultivate healthy habits and make sustainable changes. By having a solid meal plan, shopping lists, and directions, you are able to gain access to new health habits and learn to enjoy food more. Just like any other skill, with practice you'll become a meal planning pro and take the stress out of healthy eating, for good! By having a variety of new ingredient choices and recipes, you will find ease and joy in the kitchen and you'll actually want to eat more healthy foods.

How many times have you looked in your fridge and were forced to make an unhealthy choice because you didn't have anything prepared and you were just way too hungry to take the time and make a delicious salad? Here is my KICK BUTT recipe for a delicious all purpose metabolism boosting salad dressing! This batch will take you through a many lunches and dinners and it's packed with ingredients to kick start your metabolism and encourage your body to release excess weight. I'm all about making delicious food do the work for you:) You can use this dressing for marinating poultry, veggies, or tempeh as well. If you haven't used a blender to make your dressings before, try it! It will change your life!! (or make you love your salad dressings anyway..)

Big Batch Metabolism Boosting Salad Dressing with Lemon, Maple and MustardBig Batch Metabolism Boosting Dressing with Lemon, Maple and Mustard

1 1/4 cup high quality olive oil (look for cold-pressed extra virgin)
1/4 cup Dijon or stone ground mustard (look for sugar free)
1/4 cup red wine vinegar
1/2 lemon
3 Tbsp pure maple syrup
2 garlic cloves
Handful fresh dill (or 1/2 tsp dried dill)
1/4 tsp sea salt

How to make:
Remove all seeds from lemon and cut into pieces. Roughly chop garlic and dill.
Combine all ingredients except olive oil into the blender and turn it on. While it's buzzing away, pour in the olive oil. Drizzling it in will further emulsify the oil and create a smooth creamy texture.

Makes enough to last you for a week or two.. (the lemon acts as a natural preservative)

This dressing goes well with pretty much any salad, especially this roasted veggie and fig creation:) (Recipe in the online Non-Diet Weight Loss 4 Week Program)

To help you reach your weight loss and health goals, I have designed a totally achievable and practical road map. Getting to the root cause of the underlying health issues, addressing the limiting factors and obstacles and a tangible plan that includes shopping lists, meal plans, one on one coaching, motivational tools, and education will finally help you reach your health goals and make sustainable lifestyle changes.

Join us on August 9 ~ get the full program details here!

With love,

Online Non-Diet Weight Loss program

Friday, 25 July 2014

Are you standing in the way of your own health goals? ~ Removing limiting beliefs to reach your health and weight loss goals

She believed  she could so she did quote

Hey there health seeker,

When there is a will there is a way. I love that expression. When we are faced with a difficult challenge, we are often left to the mercy of our ego to take the next steps. The problem is, the ego is usually that little devil on your shoulder that creates fear and self doubt.

We all have that nagging voice in our heads that plays that old record over and over again. You are not enough. You don't deserve to be healthy. You'll never get there, there is too much work to be done. You are fat and that's all you'll ever be. Sound familiar? Often it's these really limiting beliefs that keep us stuck in a rut. And for some reason we are conditioned to hold on to the negative voices, but not the positive ones. It's almost like there is a stigma attached to saying something positive about yourself or taking compliments. Like I am beautiful. I am complete, etc. Coincided, right? It makes us feel uncomfortable, like we're boasting. Yet it's so easy to say I suck, I'm not good enough, I'm not capable, blah, blah, blah...

Wouldn't it be great if someone just hijacked your brain and replaced  the negative with sweet loving encouraging thought patterns? Well, my friend, you are the only one who has the power to hijack your brain and start to believe in yourself again.

"Believe you can and you are half way there", said Theodore Roosevelt.
Believe you can and you are halfway there. Roosevelt quote

How many times have you tried to change your habits, let go of emotional eating and adapt to a healthier lifestyle? And how many times have you sabotaged these efforts by your limiting thoughts? It is my core belief that every single person has the ability to feel amazing, have a healthy loving relationship with food and reach their health goals. Whether it is to feel lighter and energetic, joyful, or just be comfortable in your own body.

Think about it. If you are constantly telling yourself, I am not good enough, I can't do it, it's not attainable, I'm not worthy, I can't lose weight, I'm in pain and I can't change it.... That is exactly what you are manifesting. Your body is always listening, and becoming exactly what you are telling yourself you are.. It's been estimated that we have around 60,000 thoughts in a day. Wouldn't it be nice if the majority of the thoughts were positive, self loving and encouraging?

To release these limiting beliefs will also release the excess weight that you are holding on to.

Here is the first step; acknowledge the blocks and your limiting beliefs.
What are those voices, or your ego, telling you that's stopping you from reaching your health goals?

For example: " I have always been this way and there is no hope for me".
Now, what if you changed that limiting belief right around: "Every single moment is a new beginning. I am in charge of my health and I choose to nourish my body in this moment."

Ahh.. doesn't that feel so much better? Now imagine how your mind and body will start to thrive, awaken and energize each time you give yourself that opportunity to feel good? What would that feel like in your body?

This is what's missing in every weight loss program. This is the crucial first step toward health. Removing those limiting thought patterns so that you are able to start fresh and be in a positive mind. In a positive mind set we are able to learn and rewire our brain to make healthy eating habits a part of our lifestyle. As part of my online Non-Diet Weight Loss program, I guide you through a step by step action plan to start to dissolve this huge obstacle that may be hindering your health goals. This allows us to create space in our mind and body for new positive lifestyle changes.

Let go of what is no longer serving you. Give yourself permission to more toward health. You deserve to me healthy and vibrant.Become aware of that nagging voice in your head, and change the song to I can, and I will.
Whether you think you can or you can't, you are right. Henry Ford quote

To help you reach your weight loss and health goals, I have designed a totally achievable and practical road map. Getting to the root cause of the underlying health issues, addressing the limiting factors and obstacles and a tangible plan that includes shopping lists, meal plans, one on one coaching, motivational tools, and education will finally help you reach your health goals and make sustainable lifestyle changes.

Join us on August 9 ~ get the full program details here!

With love,

Online Non-Diet Weight Loss program

Get in contact!


Email *

Message *