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

Sunday, 6 July 2014

Frozen Summer Treats ~ With Benefits!

Frozen Healthy Summer Treats with Benefits

Hey there health seeker!

Want to get your kids eating? Just freeze it! I swear, I can feed my kids (1.5 & 3) just about anything simply by making them into frozen treats. I love playing around with different fruits and veggies, and even mixing in things like herbs and spices with specific health benefits that I have a really hard time feeding them otherwise. Most recently I blended in some immune boosting turmeric to a coconut mango ice cream (recipe below). It's pretty tough to get kids to eat many immune boosting or antiviral superfood, especially when they're feeling under the weather.

Making your own sweets is so important because you get to control exactly what goes in it: whole food sweeteners, fibre, healthy fats, and no artificial flavours, preservatives, or colours! When it comes to our health, weight and mood, sugar is the real culprit we need to watch out for. Read any processed food label and you will notice sugar (in some form) will be the first ingredient. You will also notice many "healthy" desserts will contain artificial colours, additives, and natural flavour, which is a completely unregulated term and can have just about any chemical concoction included on the list as long as it's derived from something that slightly resembles food!


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