Tag Archives: weight loss

New Year COMMITMENTS

2018: MAKE COMMITMENTS NOT RESOLUTIONS!

 

Decide to make this your year; commit to a lifelong healthy lifestyle! Here are some tips to help with your commitment:

1/ I will do something active every day.

2/ I will ALWAYS eat a healthy breakfast (or drink a shake).

3/ I will plan ahead and be organized for my meals.

4/ I will keep my food group intake balanced; always eating lean, healthy  proteins and vegetables at my meals.

5/ I will not drink more than 2 caffeinated beverages per day. I WILL NOT DRINK POP.

6/ I will take vitamin D and omega 3 daily.

7/ I will drink at least 1 litre of pure water daily.

8/ I will maintain a positive attitude. If I falter I will balance it out and proceed healthfully.

9/ I will not consume sugar laden foods or empty calories.

10/ I will smile more, laugh more, and help others whenever if possible.

 

 

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LIFEWISE MEAL IDEAS

Planning meals is crucial to healthy eating. It does not have to be a multi ingredient recipe or anything high maintenance.
No matter how easy the meal, it must be thought of in advance; you need to take something out of the freezer, and also need to be sure you have the starch and veg to go with it. NEVER plan a meal without vegetables. They are the easy part. You can always keep frozen green beans or California mix stocked. Fresh broccoli is quick and easy. Carrots and turnip last weeks in the fridge.
Slowcookers are must for the busy working mother. Get it all ready the evening before and plug it in in the morning. Always use the low setting if it’s going to be on for 8 hours, or it will be overcooked.
A take out night or two is ok! Make it a cooked roast chicken with baked potato and a garden salad, or a low fat Sub or wrap.
Below are some easy ideas for meals:
Roast a chicken or turkey on the weekend; you will have leftovers for lunches and possibly Monday night supper if you start with a large enough bird/roast.
Pita or flatbread pizzas. Protein will be cheese and chicken or burger.
BBQ’d burgers on silver hills buns with salad or coleslaw/broccoli slaw or salad.
Simple bbq’d or broiled cuts of meat with veg and baked potato.
Shrimp or scallop stir fry with arctic garden stir fry frozen veg. (of course you can use chicken or meat, but the fish can be thrown in from frozen if you haven’t taken anything out of the freezer in advance)
FISH like haddock is so quick and easy, always have some in your freezer.
Tacos/fajitas…leftover or precooked breasts, sliced peppers, onions etc and salsa and a bit of grated cheese and low fat sour cream! Add a salad or some slaw!
Recipes; there are many, if you have planned properly you will have ingredients to at least 2 for the week (chicken pot pie, sheppards pie…)
Slow Cooker: recipes such as cabbage roll casserole or lasagna to name just a couple. OR, just cook your meat, and do the veg and starch when you get home.
Keep in mind that it doesn’t need to be complicated or fancy. Can be basic and easy. Just PLAN IT!!

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Zucchini Blueberry Muffins-12

 

Ingredient Amount
Cereal, oatmeal, dry, uncooked 1 cup
flour, sprouted 1 cup
Baking powder 3 tsps
Cinnamon, ground 1 tsp
Purvia OR OTHER HEALTHY SWEETENER 1/4 cup
Squash, zucchini, with skin, grated 1 cup
Oil, olive 1 tbsp
Eggs, raw 1 egg
milk, almond, unsweetened 1 cup
Blueberries, raw 1 cup

 

Directions

Preheat oven to 400.
Mix dry ingredients and blueberries.
Mix wet ingredients and zucchini.
Add wet to dry and stir until just mixed.
Distribute evenly into 12 muffin cups.

Bake 15-20 minutes.

1 starch per muffin

Note: 1/2 c chocolate chips can be used in place of berries.
Banana may be used in place of zucchini.
Sprouted wheat, spelt or kamut flour may be purchased at the bulk barn.

 

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Vitamin D- More then the obvious

We know that vitamin D is crucial for bone health, immunity, weight loss and more…. deficiencies can wreak havoc.

Further studies now conclude that it is beneficial in treating depression and anxiety. Click on the link to be directed to an article by Dr Mercola that will explain this in detail:

http://articles.mercola.com/sites/articles/archive/2014/08/21/vitamin-d-depression-dementia.aspx?e_cid=20140821Z1_DNL_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20140821Z1&et_cid=DM54156&et_rid=630035275

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Price Structure

FULL SERVICE WEIGHT LOSS PROGRAM

First Consultation free
$125 Program Preparation and Subsequent 30 minute set up appointment (paid at first consult)
$150 First 6 weekly appointments (to be paid at program setup)
$25 per weekly appointment ( # weeks determined by amount of weight to be lost). These are purchased in groups of 4 or more, after the first 6 weeks have been used.
$25 per maintenance appointment (may be monthly, bi-monthly etc, once healthy weight is achieved)
ONE HOUR NUTRITION CONSULTATION
$100 includes menu planning, recipes, pertinent reading material, supplement recommendations, exercise recommendations
COMPUTERIZED BODY COMPOSITION ANALYSIS
$25 Done by electrolipograph analysis. Find out # pounds fat and lean body mass.

 

All prices include HST
Covered by most health care plans
Debit and Credit Cards accepted

Please email lifewise@eastlink.ca for more information or to book a first free consultation or appointment.

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100 Calorie Snacks

We all like to nibble a bit at night; not because we are hungry, but usually because we just want to! Here are some ideas to keep those snacks to a healthy limit!

100 Calorie Snacks

BEST

100 grams flavored greek yogurt

2/3 c Plain 0-2% Greek yogurt

1 oz light cheese

10 brown rice crackers with humus or salsa

4 c air popped corn with olive oil spray and seasoning

1/3 c 1% cottage cheese with 1/3 c peach or pineapple or ½ chopped apple and cinnamon

2 ryvita or 4 melba with humus or salsa

1 Silver Hills toast with jam (or ½ bagel)

100 calorie piece of 70% dark chocolate

½ c plain greek yogurt + ½ chopped apple, cinnamon and 1 teaspoon walnuts

NEXT BEST

100 Calorie snack bag (any)

4 c microwave light popcorn

25 special K chips

25 Gaytan Baked Cheese Puffs (Bulk Barn)

100 cal’s Baked tortilla chips with salsa

3 ginger snaps or Simple Pleasure cookies

1 Skinny Cow Ice cream treat

½ c frozen greek yogurt

 

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Brussells Sprouts Chips

Surprisingly delicious…you don’t have to like Brussells Sprouts to like these! Same thing can be done with Kale, which can now be purchased ready to go (President’s Choice Organics)

 

Brussels Sprout Chips

2 cups fresh brussels sprouts leaves (outer leaves from about 2 pounds of sprouts)

1 1/2 tablespoons olive or melted coconut  oil

Sea Salt

spices of choice for additional taste (optional)

 Instructions:

Preheat oven to 350 degrees.

Wash brussels sprouts and trim away the ends of the stems, and peel off the outer layer leaves.  Discard any discolored or wilted leaves.

In a large bowl, mix the leaves with olive or coconut oil.  Season with sea salt and other spices (of choice) to taste.  I used a little garlic powder and a dash of paprika.  You could add a variety of spices to change these little chips up.

Line a large (or two) baking sheets with parchment paper arranging the leaves evenly in a single layer on sheet.  Bake for 8 to 10 minutes, or until crispy and brown around the edges.

 

Free food!!

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Dry Skin Brushing

The largest organ in the body, the skin plays a huge role in detoxification and elimination. Dry skin brushing helps to keep the pores in your skin open and thus encourages the elimination of toxins and other metabolic waste products. Dry skin brushing also improves the surface circulation of blood and lymph.

This results in a stronger immune system and an increased ability to bring much needed oxygen and other nutrients to the skin.

The overall benefits of dry skin brushing include, but are not limited to, tighter skin, improved circulation, increased cell renewal, a stronger immune system, and removal of dead skin cells.

What you need:
1 natural, non synthetic, bristle brush or loofah. It is preferable to use one with a long handle so that you can access hard to reach areas.

Method:
It is best to do your skin brushing on dry skin, before showering or bathing, so that you can then wash off any dead skin cells.

Using circular counter-clockwise strokes, begin on the soles of the feet and move up around the ankles, calves, thighs, buttocks, abdomen, breasts/chest and back. Then proceed to the palms of the hands, around the wrists and up the arms and shoulders. You should always be brushing toward the heart. The face and inner thighs are sensitive areas and can be avoided.

The brush should not scratch but you should feel some friction against your skin.

Wash your brush in soap and water every one to two weeks to remove any accumulated debris.

 

 

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Self Talk for Self Sabotage

 

No One is perfect. There will always be times of moderate to extreme temptation. If we give in to this temptation, we can save the day by balancing out at other meals the extra food group we have consumed.

 

We should, however, always try to NOT give in. Here are a number of conversations we can have with ourselves to talk ourselves out of giving in:

 

1/ NOTHING, I MEAN NOTHING, tastes as good as  healthy/fit feels!!!

 

2/ NO food is going extinct!! It will be there tomorrow, next month, next year, whenever your weight loss journey is complete, it WILL be there.

 

3/ A small occasional treat is ok, IF, and only IF, you can stop at a reasonable amount. If you know that having a little sugar, or a few chips, will lead to a binge, tell yourself this, and don’t even start.

 

4/ Think about how you are going to feel AFTER you have finished eating the badness. Mentally, you feel guilty, remorseful and like a loser (but not a weight loss loser!); physically, you feel drained, bloated and possibly a little nauseous! Doesn’t seem worth it does it???

 

5/ Reading the label on the bad food you are tempted to eat can be a deterrent; chips= 1 gram of fat per chip…Imagine, 10 chips, 10 grams of fat; is it really worth it???

 

6/  Think of alternate healthy choices to satisfy your cravings.

 

Sweet craving- Source dessert yogurt, fruit (with dip even!), vanilla yogurt with 2 tbsp blue menu granola, sugar free pudding, ff/sugar free jello made with yogurt instead of water, a lifewise muffin with jam, Silver Hills toast with honey or jam, a chocolate vitamuffin (freezer, Health food section), Chai tea with stevia and milk…

 

Salty Craving- so you want chips…there are so many alternates!! Popcorn, baked nachos, baked chips, rice cakes, rice crackers, Bulk Barn has loads of baked snacks…cheesies and more…

Rice crackers, thinly sliced cheese or low fat cream cheese, and red/hot pepper jelly can go a long way to satisfy salty, sweet and crunchy cravings!

 

Crunchy craving- you likely can satisfy this (more of a physical thing) by gnawing on raw veg, with dip if you like!! By eating veg, you don’t have to worry about going over on your food groups! Try to have a good mix of green and colored, or just green as colored veg like carrots have more sugar. Choose a light dressing/dip.

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Boost Your Immunity

Cold and flu season ARE here! There a number of things we can all do to boost our immunity:

1/ Take vitamin D, no ifs, and or buts! Vitamin D3 has many benefits, the most profound being its effectiveness at boosting our immune systems. Available in drop or pill form, take a minimum of 1000 iu’s /day. Cod or halibut liver oil contain vitamin D2 and vitamin A. This is a welcome compliment to your regime, but you should still take D3 as it is more easily absorbed by your body.

2/ Omega 3 from fish oil; another must!  It’s anti-inflammatory component benefits us in compounding ways. Take 1000-3000 mgs daily. (Higher end for anyone with arthritis or other inflammatory dis-ease) I like Iceland Purity or Nutra-Sea. With fish oil, you get what you pay for, so don’t look for the cheapest one!

3/ Vitamin C. This water soluable vitamin will flush out what is not needed. We lose most vitamin c in the preparation of our food, and during the colder  months do not have access to fresh, organic produce. Take 1000 mgs/day, with bio-flavanoids (quercitin, rosehip, rutin…). Anyone with kidney issues should avoid this vitamin supplement.

4/ Take a good pro-biotic. We cannot get enough from yogurt to make a real differnece. This supplement is especially beneficial for those with sinus issues. If you do suffer from sinus issues and/or allergies, you should not live without a nedi pot!!

5/ Eat whole, unprocessed food, drink pure clean water, get adequate exercise, and make smiling, laughing and loving a regular part of every day!

Always check with your MD or pharmacist to be sure there will be no contra-indications with other meds you are  on.

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