Tag Archives: weight loss




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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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
Squash, zucchini, with skin, grated 1 cup
Oil, olive 1 tbsp
Eggs, raw 1 egg
milk, almond, unsweetened 1 cup
Blueberries, raw 1 cup



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:



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Price Structure


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)
$100 includes menu planning, recipes, pertinent reading material, supplement recommendations, exercise recommendations
$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


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


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)


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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