Friday, 24 August 2012

Back to the Grindstone, Nutritionally Speaking

Hello Everyone!
Just got back from a rejuvenation vacation with the family at the cottage in northern Ontario.
Absolutely peaceful, serene and relaxing.  I literally just got home and I'm having a very difficult time wrapping my head around what to do next.  I've had so many brainstorms and I couldn't wait to get back to start blogging again. 
At the start of the trip, I thought I was heading to the Great White North to soak up the sun with good food, good alcohol and nothing else.  But I've realized that this particular journey wanted to teach me something instead.  It taught me how to stay on course, to focus and realign myself with what matters.  This just doesn't apply to nutrition.  That's a whole other blog topic!!  But for now, I've been kicking it pretty hard in the gym before I left.  Why would I want to throw that all away to start yet again when I come home?   I had great energy levels when I left and they are now even more stoked (but they are a wee bit in lazy mode from lounging on the lake everyday) so I want to take it to the next level.  What next level you ask?  Well, I'm not entirely sure but I do know that while I was away, my nutrition was bang on - almost perfect.  I applied the 80-20 rule and indulged in a dark chocolate raspberry bar (OhMY!!!!) and the very odd glass of red wine but instead of feeling guilt about having those things (I ususally do), I praised myself for a job well done and a toast to my immediate future. 
Reflecting on my week away has put things into perspective and as I write, my head is going much faster than I type.  But despite this, I am super focused, have super energy, fed my body well, treated myself with respect and can't wait to see what lies ahead for me.
With that being said, I will eventually be moving this site information to wordpress instead.  However, I have some serious leg work to do but I assure you, the content will be FABulous and the layout will be equally FAB.  I will be adding my other services and a whole lot more, including recipes and motivation to get you to be your absolute personal best.
I have been so SUPER excited about getting home to work on my projects and watch them grow to fruition - just like I want to help you with all aspects of nutrition under the rainbow!  I am always available to chat or send me a message.  Contact me - I can't wait to hear from you!


Thursday, 16 August 2012

Hit me baby one more time!

Just had to say again HOW MUCH I LOVE DOING THIS!!!!!
Ha, can't get it out of my system!!  It's the most fulfilling thing in the world when you do something you LOVE, LOVE, LOVE!!!

Bye for now!

Where did you go little one?

Forgive me for my absense!!  I have been going thru withdrawal because I've had life on the go. But it has been so exciting, I can hardly contain myself!  I've been working on getting a great blog together and other work commitments have gotten in the way.  And now it seems I'm stumped yet again with a minor medical problemo........and cottage country awaits me next week.
I promise I will blog before I leave on Sunday.  I have some kick butt information to pass along in the weight loss continuum (did i spell that right?) as well as other great pieces of nutrition info you won't want to miss.
Love you all!!!  Till then, have an absolute perfect, fun, sunny, happy day!


Friday, 10 August 2012

The Most Absolute Best Products You Should be Taking for Weight Loss and/or Health Optimization

Good Morning to you!

Do you want to start making a difference with your body right now?  Today?

Then you need to start implementing a good quality protein powder and a good essential fatty acid, like coconut oil as part of your daily regime.  This is not a complicated routine at all.  I will explain why these 2 should be a part of everyday living.
First, these 2 in combination have a sure fire effect on weight loss and health.  Hands down! 
There is no gimmick, no push, no fake information, no second guessing. 
It has worked for me and continues to work for my clients, the fitness world and it will work for you.  Let me show you some of the benefits and how they work.

What will a Protein Powder Supplement Do For Me?
A high quality whey protein will help build lean muscle mass, maintain stable blood sugar (insulin) levels, give the the feeling of fullness, stimulate your cells to actually use the protein for increasing your immune system, fights off T-cells (these are nasty), increase your metabolism to burn body fat, increase your energy levels.........See where I'm going with this?  The question then becomes, why wouldn't you want to take a protein supplement.????
When dealing with weight loss, lifestyle change or sport specific training, I can honestly say that 90-95% of clients I see are simply not getting enough protein.  They come to me wondering why the performance isn't there, why are they getting sick all the time, why are their muscles killing them after they workout (also known as Delayed Onset Muscle Soreness (DOMS), why they can't seem to lose weight and the list goes on.
Consuming a protein shake (with good quality carbs), specifically immediately after a workout is the most important thing you can do.  Your muscles are hungry for nutrition and so they act like a sponge to soak up that protein shake and put it to work for you to achieve your health and wellness goals.  You must meet the demands that your body seeks and the rest is science.  (And help from me.  ;).
Here's another way to look at it.  When you are active, you deplete your body of something called glycogen (which are carbohydrates) as well as amino acids (protein).  The key word here is depleted.  Your body is now drained of nutrients from being active and now your body is in a catabolic state (which is a state of breakdown).  So now you need to put your body in the best environment possible to grow, repair and build lean muscle mass and just keep you looking and feeling your best.

Ok, so now Coconut Oil. 
I just happen to be a fan of coconut oil. LOVE IT!  It's my favourite EFA (Essential Fatty Acid) because it just tastes great (much better than the fish oils- even though they are flavoured but I still continue to use them in conjunction with the coconut oil.)
Coconut oil is anti fungal and anti microbial, it is fantastic to boost the immune system and it's amazing for great hair, skin and nails.  Coconut oil is a Medium Chain Triglyceride (MCT).  What this means for us is that even though it is a saturated fat, our bodies do not tend to store it as fat but rather to reserve it for energy requirements.  THAT is awesome!!! This powerhouse helps to stabilize blood sugar (like protein), gives you the feeling of fullness and slows down digestion of other fats and carbs (like protein) and helps to improve calcium and magnesium absorption in the body.
Other EFA's you can use or substitute in coconut oil's place is hemp oil, flax oil (careful if you have a history of breast cancer in the family), Extra Virgin Olive Oil (EVOO) and of course fish oil.

So putting it all together, when you combine protein with an EFA, the two magnify the whole health continuum for beneficial results.  There is plenty of research out there on the two subjects.  I hope this helps clarify some things and answers what the hype is about out there in the big wide world.
Feel free to drop me a line!  Have a fantastic day!  I know I will!


Thursday, 9 August 2012

Change is already in the air!!

Haha.  As you come and visit, you may see the page design change as I find something that connects and relates to me.  But don't worry, the best part of the page is the information and education you will be getting from me - that will never change except to get bigger and better.
I am soooo in love with what I do for a living!!!!  I am a very compassionate, passionate and empathetic person who will make you feel very comfortable.  No question is a silly one.
As I continue to set up my site, you will see that I provide meal planning and nutrition consulting on every level - whether it's to finally take on a healthy lifestyle for good or to drop those pounds you've wanted to for so long. I am also extremely well versed in all supplements out on the market and will make recommendations accordingly.  Individual sessions and packages are available.
 To most, this is a touchy subject but one that needs to be addressed.  Often times, there are underlying issues that some do not even realize are hindering their goals and those are addressed with the utmost confidence to help you find the wonderful person inside of you!  We all have a wonderful you!
Ok, I feel like I am starting to rant on but want you to get to know me and what I'm about.  Truth, honesty and integrity is what you will get from me - always!

Have a great night!

Why Won’t the Scale Budge?!?!

It's time to get real with ourselves and fess up to some of the very reasons we slip up while trying to lose weight and get healthy.  BUT - don't be hard on yourself - after all, we are all human (we are far from perfect) and the key to success is consistency.

I taught this seminar a while back when I was in the pharmacy industry and the positive feedback was enormous.  It's ok to come out of the closet and confront the very things that create fear in us.  It's these stumbling blocks that make us the person we are today.  What's the real underlying feeling you are trying to hide by eating something you know you shouldn't?  Is there an addiction to food or the feeling that a particular food will give you when you give in and indulge?  There is a reason we do the things we do.  Recognize the lesson to be learned, not the slap on the wrist you think you deserve.  You are a person with great potential. Let me help you find your awesomeness!!! 


The formula for successful weight loss is deceptively simple. To lose weight you must burn off more energy than you take in from food. You will lose one pound of body fat each week, every time you eat 500 fewer calories daily than your body burns off.  However, there are always stumbling blocks.

8 Reasons As To What’s Really Going On? (And Solutions You Can Live With)

Reason 1: We're not honest and do not come clean with ourselves regarding portion sizes.
Solution: Start a food journal.  It is a sure fire way for you and your nutritional advisor to pinpoint pitfalls and get back on the straight and narrow.  It doesn’t have to be forever!

Reason 2: We eat way too much (saturated)fat and not enough Essential Fats (EFA’s).
Solution: Generally speaking, the less processed or prepared your food, the lower its fat content.  Go back to basics.

Reason 3: We never or rarely eat breakfast.
Solution:  It is THE best metabolic boost of the day that starts the burning of calories and sets the pace for the rest of the day.

Reason 4: We fill up on garbage rather than healthful produce and better choices.
Solution:  Make a point to plan ahead and prepare snacks for on the go.  Take baggies of food in the car with you that you can turn to when hunger or cravings hit hard (slices of chicken, bell peppers and hummus, fresh fruit, a protein bar, tuna packs (singles).

THE TOP TEN HEALTHY CHOICES FOR PROTEIN (This is what rev’s the fireof metabolism)
  1. Chicken Breast - 3.5 oz., 30 grams of protein (Go with the 99% fat-free boneless, skinless variety for the leanest choice.)
  2. Turkey - About 7 grams of protein per ounce
  3. Tuna - 6 oz. can, 35 grams of protein
  4. Salmon - 3.5 oz., 27 grams of protein
  5. Eggs - 1 large, 7 grams of protein
  6. Milk - 1 cup, 8 grams of protein (Go with 1% or skim)
  7. Cottage Cheese - 1/2 cup, 15 grams of protein
  8. Almonds, Peanuts, Cashews - 1/4 cup, 8grams, 9 grams, 5 grams of protein
  9. Peanut Butter - 2 Tablespoons, 8 grams of protein
  10. Yogurt - 8-12 grams of protein per cup.  Greek has up to 18 g/svg (READ YOUR LABELS)
Reason 5:  Most people eat less than one serving a day of whole-grain products (giving you fiber, carbs, vitamins and minerals.) or they consume WAY TOO MUCH of these.
Solution:  SKIP THE WHITE!!  Avoid white rice, pasta, bread and limit white potatoes. 

Reason 6:  We skimp on calcium. Recent studies from the Univ. of Tennessee showed that getting enough calcium (1200 mg/day) may help us lose weight, but those sources must come from dairy, not supplements.
Solution:  Strive for 3 servings of low fat dairy throughout the day.

Reason 7:  We don't know beans about legumes….low fat, high fibre and high in protein.
Solution:  Beans provide the feeling of fullness for hours while providing complete nutrition.  Complement beans with whole grains that will give you the protein you require.

Reason 8:  We're addicted to sugar.  Sugar’s effects are similar to those of many drugs, and can become an addiction.  The average person consumes 158 lbs per year.  That’s more than 10X more than is recommended.
Solution:  CUT IT OUT!!!!!!!!!!!

Why do we crave for food?
There are three basic factors responsible for food craving:

·      Hormonal Imbalance

·         Dieting

·         Adrenal fatigue ........and countless others.

What are the signs of adrenal fatigue?
  • Tendency to gain weight and unable to loose it, especially around the waist.
  • High frequency of getting the flu and other respiratory diseases and these symptoms  tend to last longer than usual.
  • Tendency to tremble when under pressure.
  • Reduced sex drive.
  • Lightheaded when rising from a laying down position.
  • Unable to remember things.
  • Lack of energy in the mornings and also in the afternoon between 3 to 5 pm.
  • Feel  better suddenly for a brief period after a meal.
  • Often feel tired  betweeen 9 - 10 pm, but resist going to bed.
  • Need coffee or stimulants to get going in the morning.
  • Crave for salty, fatty, and high protein food such as  meat and cheese.
  • Increase symptoms of PMS for women; period are heavy and then stop, or almost stopped on the 4th day, only to start flow again on the 5th or 6th day.
  • Pain in the upper back or neck with no apparent reasons .
  • Feels better when stress is relieved, such as on a vacation.
  • Difficulties  in getting up in the morning
  • Lightheaded

Tuesday, 7 August 2012

What are the Best Healthy Food Choices?

I get asked this question alot.  Once someone embarks on making healthy eating a lifestyle whether it be for weight loss or sport specific training, this one always seems to stump everyone, especially when coupled with the question, "how do I know what to look for at the grocery store?".  We'll get to that one later.
Rather than making it overwhelming, I created a pick list that my clients stick on their fridge (and can take it to the grocery store).  This method is great for the type of client that doesn't want their meals specifically laid out for them.  They have a pretty good grasp of when to eat (another great teachable coming) and they show consistency.  Keep in mind these are guidelines and can help you achieve your goals for weight loss, sport specific training or fitness/figure competitions.  the basics are always the same.

Essential Carbohydrates (These are high in fibre, vitamins, minerals, antioxidants)
  • Non startch veggies - kale, garlic, onion, spinach, brussel sprouts, broccoli, cauliflower, peppers, collard grees, endive, tomatoes and cabbage.
  • Starchy Veggies - Beets, eggplants, sweet potato, pumpkin, squash and potatoes.  LIMIT CONSUMPTION OF THESE DUE TO HIGH CARB CONTENT & INSULIN RELEASE.
  • Fruit - Blueberries, blackberries, strawberries, raspberries, plums, grapefruit and apples.
  • Organic non fat plain yogurt, low fat feta cheese, cottage and ricotta cheese.
Complex carbohydrates (Consume first thing in the morning and/or post workout)
  • Kamut
  • quinoa
  • brown rice
  • spelt, oatmeal, amaranth, millet
  • legumes
Essential Fatty Acids - EFA's-(Get at least 3 servings per day but limit your other dietary fats for the most benefit)
  • Fish oil - Omega 3's - Cod liver oil, herring, mackerel, sardine and anchovy
  • Other fish - salmon, trout, ocean perch, mahi mahi, orange roughy, herring, halibut, tuna (not farmed), arctic char.
  • Raw Seeds - ground flax, hemp hearts, chia seeds, pumpkin, sunflower sesame seeds. (1 tbsp is a serving.)
  • Raw Nuts - walnuts, almonds, cashews, pecans.  NO salts or oils added. (1 tbsp is a serving)
  • Avocados (1/4 of an avocado is one serving!) and olives (1-2 tbsp is a serving)
  • Coconut (meat and oil).  An amazing EFA
Essential Proteins  (Strive to eat protein with EVERY SINGLE MEAL TO ENHANCE FAT BURNING)
  • Organic eggs and egg whites.
  • Skinless turkey and chicken breasts. Baked, grilled, sauted or BBQ.
  • Beef - Eye of round, flank, brisket, sirloin
  • Lamb (leg, loin, rib)
  • Veal (rib, loin, shoulder)
  • Wild fish
  • Wild game - venison, bison, ostrich, quail
  • Goat cheese
  • Protein powder supplements

As stated, these choices are the best of the best with little deviation from this.  If you have any questions or comments, feel free to leave them.  I would love to hear from you!  As  I continue to post, I will cover everything from reading labels to workouts to the very best in nutrition.  I have a TON of recipes that are my own that are very clean and keep you on track and there is definitely no taste deprivation whatsoever.

Have a fabulous day!

Thursday, 2 August 2012

A Healthy Body Starts with a Healthy Mind

Hi All!!  Sorry I was missing in action for a few days.. when life beckons, ya gotta answer!
I was just reading a great article from Yaro Starak (love this guy!)about learning optimism and being a positive person.  What's this got to do with nutrition?  A whole lot!  When you train yourself to be a more positive, optimistic person, your failures slide to the wayside.
While a pessimist sees their problems as permanent with no chance of a breakthrough, an optimist sees everything as temporary and will always see the silver lining through difficult situations.
You have to come to the realization that there are many variables at play and understanding that they are all interconnected is important to success. What is critical is staying aware of your mental state before blaming and self berating sets in. 
So from a nutritional consulting point of view, I'm going to ask you "When was the last time you achieved something great?  How did it make you feel?"  Then I'm going to ask you "How do we get you more of that?!"  Set yourself up for personal success by training your mind and the body will follow.  I guarantee it!
A great quote from the article that sums it all up nicely is this -
Nothing is permanent so why dwell on what I don’t like about the present?
Many times over, in both my personal life and my career, I have doubted myself instead of stepping into the fire with both feet and now that I look back on those obstacles, the fire really wasn't as hot as I thought it was.  An example that sticks in my mind was training for a fitness competition after being out of the loop for approximately 15 years.  Because I was now 15 years older than the first show, I doubted I had the ability, the drive, the determination, the energy or the knowledge to do it.  Absolutely ridiculous now that I look back on it.  I live, breathe and sleep nutrition.  I know it like the back of my hand and have successfully counselled numerous clients over the years with amazing and life changing results - and some of those clients went on to compete and did amazing but I was now in a position I didn't like.  Once I changed my mindset, the attitude followed suit.  It certainly didn't happen overnight but the instance you make the mind connection that you are the only one responsible for your happiness and that it happens by letting go of the small stuff, you find your awesomeness inside of you!
One final note, the reason the negativity has a way of enveloping you and taking hold is fear.  Now is the time to look fear in the face, tell yourself that it is only through my positive actions that I can move forward and become the person I was intended to be. 

From a Happy Head!