We are going through scary times right now. Many of us are separating from each other and hiding out in our homes, waiting for some good news that the current COVID-19 epidemic has passed.
If you are feeling afraid and powerless, there are strategies you can implement for you and your family in order to stay healthy.
The current practices that are being suggested by health officials are to prevent you from contracting the virus. However, there are no guarantees.
To add to this approach, you can be more proactive with your own health and fortify your body and immune system so that should you contract the virus, you can hopefully shorten the duration and minimize the symptoms.
There is no one thing to do – understand that the immune system needs many things to fight. Take a look and see what you can add to your diet and daily routine to support the immune system.
This is just one more way to do our part. The more of us who take steps to support our immune system and be healthier, the more we can avoid putting pressure on the overworked healthcare system.
And trying new foods and activities can be fun.
The foods, spices, herbs and other suggestions are not all that you can do – there’s more, but it’s my goal that this inspires and empowers you to take charge of your health.
To download this as a guide, click here.
Consuming foods that have been studied to have anti-inflammatory properties is a good idea:
Avoid any known food sensitivities. This can also increase inflammation if you are reactive to specific foods. However, don’t look at lists that claim certain foods are “inflammatory.” Reaction to foods is an individual thing – the inflammation that a person may experience belongs to the person, not a food. The sensitive food is the symptom, and the cause is gut health issues. If you think this may be an issue for you, experiment by removing the food for a couple of weeks and see if you notice a difference.
The simplest way to start is to feed the gut the food good bacteria loves and remove the food it doesn’t. Fortunately, the good bacteria, just like the immune system, love foods that are full of nutrients. That’s not a coincidence. Adding foods that contain good bacteria also helps.
Here are some examples of foods that help the gut:
Probiotic and/or Fermented Foods: Contain good gut bacteria that affect the adrenals, the thyroid, the liver and how our hormones function
Prebiotic Foods: Feed our resident good bacteria and aid good gut bacteria
- FOS and inulin foods: Jerusalem artichokes, chicory, garlic, onions, dandelion greens, asparagus, bananas, blueberries, almonds, broccoli, cabbage, kale, cauliflower, radish, chia, flax, tomatoes
- Pectin foods: Apples, pears, lemons, limes, oranges, grapefruit, kiwi
- GOS foods: Dairy products, legumes
- Resistant starch foods: Wheat, rye, spelt, kamut, barley, oats, corn, brown rice (and cooled white rice), potatoes, sourdough, quinoa, sweet potatoes
Supporting other aspects of the gut
Bone broth provides amino acids that help the intestinal wall lining. Colostrum, aloe vera and collagen also help nourish the gut lining, and all have some anti-inflammatory properties.
Ode to Mighty Mushrooms: Mushroom are immune system stars. They have antimicrobial and anti-inflammatory properties. Plus, they are all prebiotics, so they feed good gut bacteria. They’re available both fresh and dried (be sure to rehydrate dried by soaking in water for 30 minutes). Extract powders can also be added to recipes and smoothies or made into teas and supplements. Several companies have created products that contain several types of mushroom combinations and are available as tea or liquid extracts.
2. Take supplements that help the immune system fight pathogens.
For the Gut: Probiotics, glutamine products or formulas, plant sterols, antimicrobials such as oil of oregano, aloe vera or grapefruit seed extract, essential oils such as clove, cinnamon, thyme or lavender. Note: If ingesting essential oils, make sure they are food grade.
What is an antimicrobial supplement or food? There are many supplements which contain phytochemicals that are known as antimicrobial. This means they have the potential to help the immune system fight pathogenic bacteria and viruses. They help “inhibit,” not “kill.” They can be useful for helping to eliminate excess pathogens and do not harm good bacteria.
Immune System Supplements: These supplements are misunderstood because they’re often called “immune boosters.” Many assume this means they will make the immune system more active, and in the case of the inflammation, more will be produced. This is not accurate, and the correct term is “immune balancers.” They can be very helpful to the immune system to fight pathogenic bacteria and viruses. They do not harm good bacteria.
Examples of immune-support supplements include elderberry, echinacea, astragalus, plant sterols, garlic and algae such as chlorella or spirulina.
My family and I take whole-food based nutrition capsules and gummies every day to help bridge the gap between what we do eat and what we should eat.
Exercise improves circulation and allows cells and the immune system to function better.
4. Implement stress management techniques.
Some stress can be helpful for the immune system and inflammation. Too much stress can use up valuable nutrients that are needed by the immune system in other areas of the body. Even if you feel really stressed for periods of time during the day, it’s important to find ways to relax and calm the adrenal glands down and lower the stress hormone cortisol.
Here’s some ideas:
- Listen to your favorite music; sing along and dance if you like.
- Make time for your favourite hobbies.
- Take an adrenal supplement – there are many. Look for them online (HERE is a reputable source for practitioner-grade supplements delivered to your door) or ask at your health food store. Talk to a health professional for more advice.
5. Make sleep a priority.
The immune system needs the time you sleep to repair and regenerate itself.
Here’s some tips:
- Lower stress - it can keep you awake at night.
- Go to bed at the same time every night and get at least 7–8 hours of sleep.
- Try to create a proper sleep environment with a completely dark room and no sound distraction. Sleep masks and ear plugs can help where necessary.
- Avoid caffeine or eating a large meal close to bedtime. Some people cannot sleep on an empty stomach so a light snack such as a piece of fruit or a few nuts is acceptable.
- Disconnect from electronics like computers, cell phones and even TV at least an hour before bedtime.
- Read a book, take a warm bath or practice some deep breathing or relaxation exercise before bedtime to quiet the mind and prepare the body to fall asleep more easily and get a better-quality sleep.
- Consider taking an herbal sleep formula or magnesium, if needed, to help you relax so that you can have a better sleep.
Yours in health,
Medical Disclaimer All information contained in this document is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information, be it direct or indirect, consequential, special exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements, or starting any exercise or health program.
When a Naturopathic doctor first told me to start doing smoothies in the morning instead of my usual carb-based cereal or toast, I remember saying that there was "no way" a smoothie was going to fill me up in the morning.
I needed something I could chew, not drink.
However, when everything I had tried to get rid of the constant bloating, exhausting afternoon fatigue, brain fog and cravings for carbs had failed, I reluctantly gave it a try.
After some trial and error with protein powders and ingredients, I realized that not only did they fill me up, but they kept me fuller for a longer period of time than toast or cereal would.
I also noticed that energy levels stayed up throughout the day - without the mid-morning or mid-afternoon crash I was so used to. The cravings for carbs also dramatically subsided.
After studying nutrition, I discovered the reasoning behind this is simple: Our bodies crave nutrients, not simply calories.
Now, I’m not saying that a good old breakfast of eggs is out for me. I have eggs and avocado at least once a week - but I don’t always have the time to make this, so I save this for mornings when I have more time.
For those of us who are time-crunched, a smoothie can be whipped up in a matter of minutes and be taken with us out the door.
After finding my all-time favourite tasting protein powder (after years of searching!) that also contains a perfect blend of easily-absorbed nutrients, all I really need to add is water and shake it up on the days that I'm in a hurry (this is actually my son's favourite way of drinking his.)
Often we start our mornings ingesting too many carbohydrates (toast, muffins, juice, fruit, cereal, etc.) which sets us up on a vicious cycle for the rest of the day.
What happens is this: We eat breakfast, our blood sugar rises, insulin is released to move glucose to our cells, blood sugar lowers, we crave more carbs to raise our blood sugar levels quickly, we eat more carbs to feel better… process begins all over again. At this point, we’re likely tired, cranky, and a bit on edge.
This constant rise (and fall) in blood sugar at most every meal and snack for years and years is very hard on the body.
The more work you give the adrenals by over eating sugars and starches, the more stress you put on your adrenal glands every single day, no matter how many breathing techniques or yoga classes you add into your life.
When, you aren’t managing blood sugar, things in your body become a real mess. And this, in the end, leads to glucose intolerance and insulin resistance – your body can no longer deal with the demand. Many diseases in the body begin with a blood sugar imbalance.
Why Make The Switch To Smoothies
I can cram so many of the nutrients that my body craves into my smoothie (protein, fats, carbs as well as micronutrients, antioxidants and phytonutrients) which really gets me going for the day.
It’s impossible to get all of these from the usual breakfast go-to’s, such as cereal, muffins, toast or bagels.
Again, these types of foods are mostly carb-based, so they spike insulin for a quick burst of energy, with a subsequent crash a few hours later, resulting in the body craving more of these. And the cycle continues.
You want to start your morning off with a smoothie that will NOT spike your blood sugar levels.
Smoothies CAN be a part of the problem because many people I chat with make smoothies that contain way too much sugar, without the protein, fibre and fat to maintain proper blood sugar balance (also beware of 'fast-food' smoothies as they are often sugar-bombs in disguise.)
A mostly fruit-based, yogourt smoothie will spike your blood sugar because it doesn’t contain the protein, fats and enough fibre to maintain proper blood sugar balance.
We want to keep it low-glycemic, which means we don't want the fruit to be the main focus.
What Goes Into My Smoothies
1. Plant based smoothie base for easy assimilation. This is what I use and what I recommend to my clients
2. A healthy fat such as Chia Seeds, Hemp Hearts, Flaxseeds (don’t purchase flaxseeds pre-ground! They go rancid quickly when ground up. Blend them with your smoothie or shortly beforehand) MCT oil, avocado, coconut oil or full fat coconut milk
3. A plant-based milk or some water
4. Use low-carb fruit if desired, such as raspberries, blueberries, strawberries or blackberries. You can reduce the fruit and therefore the sweetness as you go.
6. A handful of dark leafy organic greens (spinach is the mildest tasting and is good to start with)
5. Optional - I add in a scoop of Collagen since we lose this as we age. I also add in maca root powder because as an adaptogen, it is beneficial for peri-menopause and stress.
- Blending breaks up our food thereby allowing the nutrients to be easily absorbed. Our cells are craving this nutrition.
- Blending your greens saves all the vital nutrients in the food. Cooking greens diminishes the quality of the nutrients
- Properly prepared smoothies are a complete food. They are fresh and quick to make
- Assists greatly in the maintenance of a good alkaline pH balance due to the large consumption of dark leafy greens
- Contains fiber, a balanced and complete food to help your bowel movements
- Allows the addition of kale, Swiss chard, collard greens, and sprouts, into your diet. This boosts the enzymes, minerals, chlorophyll and phytonutrients that assist the body in detoxification and healing
- Allows superfoods into your diet: mix in chia seeds, flax seeds, hemp seeds, maca powder, bee pollen, MSM powder, goji berries, pumpkin seeds, spirulina, chlorella, etc.
- Allows healthy fats into our diet like avocados, MCT oil and the healthy fats from flax, chia and hemp
- The smoothie options are endless! You could literally have a different tasting smoothie every single day with all of the delicious recipes out there. If you need inspiration, send me a message here.
- Using a high quality Smoothie Powder,like the one I use here, can add needed nutrients that we are lacking in our diets.
Listen below to what Dr. Jan Roberto has to say about JP Complete, and why she also chooses it.
Chocolate, PB, Banana
1/4 cup ice
1/2 cup milk or almond milk
1 scoop of Chocolate JP Complete
1 spoonful natural peanut butter or almond butter
I use a Vita-Mix but you could also use another good blender. I put the ingredients into the cup in the same order they are listed to get a good blend and no powder stickage on the sides.
Green Wake-Up Monster
1 scoop Vanilla JP Complete
Soy or Coconut milk
Hand full of baby spinach and the frozen banana mix makes a great smooth green drink.
Kids love it and have no idea there's spinach in it!
If you need more smoothie inspiration, just send me a message here.
Any good quality blender will do for most smoothies, but if you're adding in things that need to be 'chopped up' you may need something higher powered, like a Vita-Mix (I purchased one about 6 years ago and it was one of the best investments I ever made. It literally gets used every day for things like smoothies, soups, non-dairy ice cream, making flour, nut-butter...you name it.)
Happy smoothie making!
What are your favourite smoothie ingredients?
Until next time,
P.S. If you're ready to up your smoothie game and would like more information on JP Complete powder or would like to place an order, click here.
Kitchen Cupboard Clean OutRead Now
What’s in your fridge, what's lining your cupboard, the pantry? Get rid of all the things that might tempt you.
Getting rid of the things that will tempt you and replacing them with healthier options that will nurture your body and bring you closer to your goals will help set you up for long-term success.
When I work with clients, a kitchen clean out is one of the first things we talk about.
Since we’re not dieting, but taking steps towards a Lifestyle change, the kitchen clean out is necessary and it makes sense!
The goal isn't to revert back to your old ways after making healthy changes (as you would with a diet), but you will gradually continue taking more and more steps towards a healthier, more vibrant YOU - ongoing, for the rest of your life!
It’s completely unrealistic to expect perfection, and will ultimately lead to failure if it is expected. Therefore, the steps below are meant to be followed ‘as much as possible.”
Personally, I follow the 90/10 rule, where 90% of the time I aim to eat whole, live foods as close to nature as possible, and the other 10% of the time is not such a big deal.
I don’t get upset with myself AT ALL if I decide to have a piece of birthday cake or french fries with my husband at the hockey arena once in awhile, or overeat on vacation.
This is because I know that the other 90% of the time, my body is being nurtured and given the foods it needs to keep me healthy and strong, my blood sugar balanced, my energy levels up and the cravings at bay.
The basics of a kitchen cupboard cleanout:
✔ Toss processed, packaged foods (Understand that there are some packaged foods that are healthier, more natural, and with fewer ingredients. Just be sure to read labels)
– chemical ingredients, artificial sweeteners, and trans fats – your body doesn’t recognize them as food, and will spend a lot of energy processing, detoxifying, and eliminating them. Many of these get stored in your fat cells to protect you, and won't release until you stop consuming them.
✗ Cold cereals with more than 4 grams of sugar per serving ✗ Soda, juice and fruit cocktails or drink mixes ✗ Cookies, cakes and candies ✗ Chips, crackers, and pretzels ✗ Granola bars, breakfast bars and energy bars ✗ Frozen dinners ✗ Bacon, high sodium lunch meats and sausages ✗ Artificial sweeteners and products with artificial sweeteners
A few of my favourite swaps:
✗ Mayonnaise, Ketchup ✗ Salad dressings ✗ Stir fry sauces ✗ Cream cheese and cheese spreads
✔ Replace vegetable or canola oil with organic extra virgin olive oil, avocado oil or coconut oil – use the olive oil for cold or warm dishes and the avocado oil and coconut oil for either cold or hot.
✔ Replace plastic food containers with BPA-free glass containers.
✔ Check your non-stick cookware for scratches and rust. Replace with Teflon-free cookware.
A few of my favourite swaps:
If you're looking to take your health and wellness to the next level, and are feeling confused as to where to start with all of the conflicting information out there, connect with me HERE for a 20 minute Complimentary Discovery Call. We'll chat about what would be the best next step for you and see if we would be a good fit!
Until next time,
As a Registered Holistic Nutritionist, my passion is working with women who have lost themselves in the busyness of life and don't feel comfortable in their skin anymore. I use a step-by-step program that includes nutrition and lifestyle strategies, along with coaching and support, leading them to feeling vibrant, energetic and confident in their skin, without dieting or spending hours in the kitchen.
Scroll through Google long enough and you will be overwhelmed with claims from every kind of diet under the sun, all saying that THIS is exactly what you need and guaranteed it will work for you.
How do we really know what’s right for us? Something might work for one person in one situation, but does that mean it will work for us too? And, will it work long-term? How will I know how to eat after this diet is done?
The thing is, none of these ‘diets’ really get to the root of the matter and most, if not all, don’t teach you how to eat long term, or for everyday life.
Plus, food alone is never the issue! There are always other factors present that have contributed to the issue. Always.
This is where a Holistic Nutritionist comes in.
Nutrition and lifestyle changes have a wonderful impact on your overall well being, when you make small adjustments over time. I don’t know about you, but I don’t do well with a bunch of information handed to me to figure out on my own.
I do much better with support, taking things one step at a time, knowing there is someone who’s got my back. Someone who will answer my questions and encourage me when I’ve gotten stuck - without judgement.
One of the best parts of my job is seeing the positive results in people – bloating issues resolved, constipation relieved, food-confusion turning to food-understanding, diabetics no longer needing medication. People become energized and vibrant by learning the importance of making their needs a priority. I could go on.
Top 11 reasons you need a Holistic Nutritionist in your life
1. Discover a holistic model of health, which includes Lifestyle and Mindset modifications, as well as dietary guidance.
2. Wellness plans individualized just for YOU – your likes, dislikes, allergies, food intolerances and lifestyle. We are all biochemically unique and one size does not fit all. A nutritionist will go through your complete history: food, stress, family diseases, food journal, likes/dislikes, injuries, allergies, etc. and will create an individualized plan based on YOU!
3. Get to the root cause of your bloating, food sensitivities, inability to lose weight, skin issues, low energy, without resorting to meds. The food itself is not to blame – there are underlying causes that need to be addressed.
4. No quick fixes, crash diets, counting calories, points systems or weighing food! Food is not meant to be complicated and something to fight against. Learn to eat right, without depriving yourself, and weight loss will be a nice side effect (along with better skin, increased energy, healthy bowel movements and better mood!)
5. Prevent or reduce the likelihood of disease, even those that you may be genetically predisposed to. Since almost every disease and illness are mostly influenced by Lifestyle factors, we actually have a huge influence on whether or not we will get sick! This is great news!
6. Optimal digestion – working with a holistic nutritionist will improve your gut health, which will help a laundry list of issues in itself.
7. Ongoing support – Nutritionists take detailed notes about you and look at all of the areas in your life that are working both for you and against you. One session alone will not fix everything, just as one session alone wouldn’t fix everything with your chiropractor or physiotherapist. You will feel your best if you continue to check in and gradually make changes. I believe we should fully invest in our health, because without it, what do we have?
8. Nutritionists do not advise you on a Food Guide or Pyramid, but on what is best for you specifically. Again, we are all unique.
9. Motivation, Support, Encouragement- When you’ve done something a certain way your entire life and maybe that’s the way your family has always done it, it can be really hard to make changes! Support is absolutely necessary when making these changes, otherwise it can be really easy to fall back into old ways – especially if the other people around you are still stuck in old patterns. Nutritionists will keep you on track when you face challenges and will be there to guide and support you.
10. Learn what nutrients you may be deficient in due to your current diet and lifestyle, along with any medications you might be taking. If necessary, food (and sometimes supplements) can be used to replace missing nutrients.
11. Good food = good mood! When I started making changes to my diet and lifestyle, my mood was one of the biggest changes that motivated me to keep going. Proper nutrition is essential to feeling good, and when we feel good our confidence level improves! It really does affect every part of our lives.
Interested in a complimentary 20-minute Discovery Call to see if we would be a good fit and to see how I can best help you? Click HERE.
Until next time,
As you know though, travelling can be stressful. And if you’re anything like me, you want to maintain at least a tiny sense of normalcy even when you’re away from home.
I know so many people who get sick either while on vacation or shortly after they get home.
Getting sick on vacation truly stinks because you spend so much of the time that you’ve looked forward to with anticipation either stuck to the toilet or missing out on fun because you're not feeling well.
This is why I make a point of planning ahead and taking certain items with me on vacation, so that my family and I stay as healthy as possible for the duration of our trip, reducing the likelihood that one of us misses out on fun while we're away or gets sick a few days after we return home.
Traveling for pleasure often takes us to places with an abundance of delicious foods and depending on the type of vacation it can be all-you-can eat, and it’s so easy to fall into the trap of thinking you’re on a break so it’s okay to go crazy for the entire week or two you’re away.
Although vacations are a time to let your hair down and break out of your daily routine, I’ve come home from vacation enough times feeling so far out of routine (and sometimes even sick or feeling really yucky) that it’s worth it for me to keep at least some of my normal routine so that I still feel good when I get home. Make sense?
When you’re trying to stay healthy, it’s even harder when you realize you might not have a say over when, what and where you get to eat. Nor will you be able to hit the gym or a fitness class whenever you feel like it.
Now, don’t get me wrong. I don’t go to the gym everyday on vacation (in fact, I didn’t hit a gym once during our recent two-week vacation), but I found plenty of fun ways to stay active outdoors in the sunshine so that it didn’t even feel like exercise. I was just having fun with my family.
As a side note, I’ve been on a cruise ship while doing an elimination diet before (I was suffering from a lot of digestive issues and food sensitivities at the time.)
So, I want to mention that travelling with food sensitivities can be done with a bit of pre-planning and asking questions. If you have food sensitivities, you don't have to go through your vacation eating things that are going to make you feel unwell, just because you think you don't have another option.
I’ve been gluten and dairy-free for the past six years and so far, this has never been an issue while on vacation. After a bit of pre-planning and talking to the waiter/waitress, I’ve always had more than enough to eat at every meal, and I wasn't stuck eating foods that I know would have caused issues for me.
The following is a list of things that I bring with me pretty much on every vacation, and I’m sharing them with you to hopefully inspire you to do your own pre-planning before your next vacation to stay healthy and able to enjoy it completely.
1. Healthy Snacks
You know how it is - you spend a few hours driving to the airport, possibly in the middle of the night.
You then spend 2-3 hours at the airport waiting for your flight. The flight itself is at least 3-4 hours and then you land at your destination.
You grab your baggage and then have to look for your shuttle or rental car and then drive an hour or so to your destination. You’ve now spent approximately 10 hours in travel time just in this scenario (yes, this was our personal scenario just recently!)
You can either chance it with airport food and fast food (which yes, can have some healthier options sometimes) or you can come prepared with healthier granola bars that contain higher fibre and protein with lower sugar, like KIND BARS, MADE GOOD BARS or COMPLETE BARS or bring a small shaker cup with a lid and single serve packs of COMPLETE SHAKES for a macronutrient-balanced drink that won't leave you feeling like garbage.
Probiotics help boost your immune system and can help you stay regular even when the rest of your schedule is way off.
Your body will be exposed to unfamiliar germs and bacteria while travelling. Combine that with the fact that your immune system tends to be compromised while traveling and suddenly you’re looking at an increased risk of getting sick on your trip.
On a daily basis, I take probiotics like HMF Probiotics by Genestra that require refrigeration, however when I travel I like to use HMF Travel because it doesn’t require refrigeration, which makes it super convenient when on the go.
*The HMF probiotics by Genestra are available in my online dispensary with Fullscript. Simply sign up for an account using the link HERE. Go to my Dispensary Favourites (on the left) and choose your products. You will receive 10% off every order using the link. Any questions, email me HERE.
You will be exposed to a plethora of germs while travelling!
It’s easy to see why people get sick on vacation and it's just that much more important to ensure that your immune system is in top notch before and during your travels.
My family and I take Juice Plus capsules everyday and especially while travelling, so that we can fight off the many germs and viruses that we come into contact with during our travels and reduce our risk of getting risk.
*I've been blessed to be able to help many families boost their immune system through the Healthy Starts For Families Program and I take pride in personally taking care of my clients orders and ensuring that their child gets theirs for FREE. Send me a message HERE for more information.
This one is for the green tea drinkers out there!
If you’re a green tea drinker and you’ve done any travelling, you’ll know that in certain countries when you ask for green tea they either look at you like you have two heads or they try to give you something called sweet tea (not even close to green tea).
Sometimes I luck out, sometimes I don’t, so I always bring some green tea with me like the one below.
5. ESSENTIAL OILS
I can’t tell you how many times I’ve pulled at least one of these out of my bag of tricks every time we travel.
Whether it’s tummy troubles, skin rashes, sunburn, scratchy throat or one of us feeling like we’re coming down with something you can usually hear me saying “I’ve got an oil for that!”
My favourites to bring are Young Living's Digize or Peppermint oils for bloating, gas, nauseau or stomach upset, Lavender for sleep and relaxing and Lavender and Peppermint together for sunburn relief. I will also bring either Thieves or Oil of Oregano (or both) for any sign of sore throat or if one of us feels like we’re coming down with something.
Many oils are effective antiseptic, antibacterial and anti fungal oils that can be applied topically as well.
*If you are new to essential oils and would like help, send me a message HERE.
6. Natural Suncreen
Research is showing that many of the most common sunscreen products are actually causing more harm than good, which seems to be partly to do with the chemicals in sunscreen and partly with the sunscreen blocking Vitamin D production, which most of us are severely lacking in.
Once I’ve allowed my skin to be exposed to sunlight for at least 20 minutes sans sunscreen I will apply a natural sunscreen like Boo Bamboo or Derma-E.
According to The Truth About Cancer, “While getting safe sun exposure is important, so is eating a diet that is high in antioxidant-rich foods, which helps prevent sunburn. When solar rays hit the skin, antioxidants come to the surface and act like sunscreen, forming a protective shield. Foods rich in antioxidants include berries, apples, beans, and dark leafy greens to name a few.” (This is another reason why I take Juice Plus Capsules on a daily basis, including while on vacation.)
7. Natural Lip Balm with SPF
If I’m in the sun without lip balm with sunscreen for too long, you'd better believe that within a few days I’ve got myself a nasty cold sore.
As with sunscreen, in order to avoid chemicals that can do more harm than good, I opt for natural lip balms with SPF like Green Beaver Natural Sunscreen Lip Balm SPF15.
BONUS TIP: An important tip that I will leave you with is to drink plenty of water during your vacation!
Dehydration is the fastest route to crankiness, fatigue and feeling gross, so make sure to drink water whenever you have the opportunity.
It is possible to remain healthy while travelling and not have to miss out on that vacation that you've anticipated for so long. All it takes is a little planning and intentional packing.
What are your favourite things to pack for vacation that help you stay healthy during your travels? I'd love to hear them below!
Until next time,
The food guide has come a long way since it was last updated and personally, I’m pleased with the changes and hopeful that even more positive changes will continue to be made.
Historically, Canada’s Food Guide was heavily influenced by the Industry Lobby and was something that many nutritionists (including myself) felt we had to work against.
Now with the recent changes to the food guide, it feels like we’re getting much closer to being on the same page.
Previously, our food guides haven’t done a whole lot to improve eating behaviour.
Our Country is eating more junk food and processed foods than ever, and our food guide didn’t help with that.
Canada’s new food guide was just released last week, and it’s different than any of its previous versions.
I feel there is still progress to be made, including more of an emphasis on healthy fats, since they are essential to our health and well being, so I encourage you to always do your own research and empower yourself and your family with education.
That being said, these are the changes that I'm pleased to see in Canada’s new Food Guide:
1. They listened to feedback and had the right objective
- With this new food guide, Health Canada took feedback from citizens and used it to create the new version.
- They put citizens over industry profits. As a nutrition professional, who is also Canadian, it’s refreshing that the food industry was not invited to the table to shape Canada’s new food guide. I believe that a lot of the food industry will be very upset about this, however, I’m happy to see that the government put the health of Canadians first.
- These changes will affect our schools and hospitals. I'm hopeful to see the changes over the next few years, where the recommended beverage of choice will now be water, instead of juice or chocolate milk (both of which are known to promote tooth decay and contribute to diabetes).
2. It includes help with changing eating behaviours
There are many other factors that we know affect people’s food choices and the new food guide offers helpful tips that were previously not included.
Things like the following healthy eating habits:
- Be mindful of your eating habits
- Cook more often
- Enjoy your food
- Eat meals with others
- Use food labels
- Limit foods high in sugars, sodium, and saturated fat
- Be aware of food marketing
These are all things that us nutritional professionals teach on a regular basis, so it’s so nice to see our country’s food guide now reinforcing what we’ve been teaching for years.
3. It is simpler and more practical to implement
The new guide focuses on an overall healthier pattern of eating, instead of specific servings (this is easier for us since we don’t carry around measuring cups with us.)
The new focus is so simple. It says at meals to aim for:
25% whole grains, and
25% protein (dairy, meat, and alternatives)
* As a personal note, I would really like to see an emphasis on healthy fats, which right now, are only touched on when you tab to the second page.
They’ve also included a “Tips” button which includes helpful topics such as:
- Meal planning, cooking and healthy choices
- Healthy eating anywhere
- Life stages
I have a question for you. Do you feel it will be challenging for you to aim for half of your plate being fruits and vegetables?
Do you know that only 1% of North Americans are eating the required fruits and veggies each day that are required for healthy living?
To be honest though, there are many meals where fruits and veggies do not fill half my plate, as much as I want them to.
Even as a holistic nutritionist, I don’t always get as much as I know I should. Also, as a creature of habit, I often get caught up eating the same foods, each and every day and therefore don’t always get the variety of foods I know I should.
Plus, each and every day is different. As a super busy mom on the run with owning my own business, some days I fill my tummy with loads of nutrient & antioxidant rich foods, and some days, not so much. And some days more treats enter my day. We're all human and it happens.
Does this sound familiar to you?
This is why my family and I take Juice Plus. By taking 3 capsules, each morning and night, I know we are getting 30+ whole fruits, veggies and antioxidant and phytonutrient-rich foods, every single day, regardless of how busy I am or how much my lunch is lacking in nutrients on a particular day.
Quite simply put, they 'Bridge the gap between what we do eat and what we should eat.'
The best part about all of this is that, not only do I get this awesome boost of nutrition every day, but my son does too....for FREE as part of the Healthy Starts For Families Program.
Before I go further, I want to specify that this is is no way meant to replace healthy eating or be used an excuse to eat junk food. Research actually shows that over 60% of families eat MORE fruits and vegetables and have increased other healthy behaviours after taking Juice Plus.
If you would like the added insurance of adding 20-30 whole fruits and veggies to your diet each day, send me a message HERE and I will help you get started and I will ensure your child (or grandchild, relative) gets theirs for FREE.
Until next time,
Doing this allows our body to do what it was made to do, and that is to heal.
Your body is actually pretty amazing and needs no help to heal, just no interference.
The reason we eat the right foods and remove the harmful foods is so that you have less interference and your body can do what it was designed to do.
When we don’t, we can start to feel really tired, bloated and just blaaahhh. We don’t feel our best and we can’t get up the energy to go for a family walk after dinner. We start to feel like we’re missing out on life and stuck in a rut.
Even if we have the motivation or energy to buy healthy food to cook, by the time it comes to actually make dinner we just can’t muster up the energy to do it.
Although it may be hard to start, just know that you will feel so much better afterwards and let your ‘end goal’ keep you going.
Cleansing requires a lot of motivation in order to achieve your goal as it might force you to alter your plans according to the times of cleansing or detoxification.
In order to make sure that your desire to achieve your goal and your motivation to cleanse you should follow the steps mentioned below in order to overcome all the challenges that you might face:
- Many women tend to complain that if they shop with an empty stomach they tend to eat a lot more than they actually need. Hence people who are planning to cleanse their body through the process of detoxification should buy all their groceries and other household items before they start off with their cleansing journey.
- Every individual should come up with a schedule that highlights all the major events that are coming up. This will ensure that your process of cleansing and detoxification does not overlap or clash with the dates when you have a family gathering or event to attend.
- In order to accomplish any goal, it is very important to have a clear set of guidelines that you should follow. It is better to plan out your guidelines and follow them rigorously. Always keep them in front of you so that you are reminded of them again and again. It will help you remain focused and determined to cleanse your body with ease.
- Many people believe that they tend to follow their diet charts and plans if they have a company that also wants to follow the same steps. Hence it is better to find out friends from within your social circle who actively take part in such activities. It will not only give you company but see them doing the same activity would make sure feel motivated. Motivated partners or motivated groups or social circles ensure that you stay motivated as well.
- All the vegetables and fruits that you love should be incorporated in your diet as the will help you get rid of the idea that you are not eating all the other food items that you love. It is a psychological fact that if your taste buds taste the item that you love, it sends a very positive signal and message to your brain.
- If you are visiting your friends and family members during your cleanse journey or even before you start it, it is better to share your plans with them. They will point out all the positive aspects linked with cleansing hence you will feel more motivated to achieve your goal. It will also ensure that you are not forced by your family or friends to eat something that goes against your diet chart or cleansing schedule. They will make sure that they respect your decision and help you achieve what you want to achieve.
Once you are on the road to success, make sure that you pen down all your memories and parts linked to the cleansing journey. It will help you relive all the moments again in future when you want to.
Moreover, in future, if you plan to start the cleansing journey again it will help you to stay motivated and complete your struggle. The memories can also be shared with friends and family members, as you would be inspirational sources for them to start and achieve something out of the cleansing of their body. People tend to believe individuals who talk about results rather than other aspects that are not backed up by proofs.
I used to be exhausted almost all day long, and I know how hard it is to work all day and then try to find the energy to make a healthy meal for the family or muster up the ambition to go out and do something after work. It can be so frustrating.
What helped me is basically the framework of the 14-DAY BODY RESET. It was actually a life-saver for me because it helped me jumpstart a healthier lifestyle and from there I had the energy to make even more healthy changes. I believe it can be just what you need as well.
The 14-DAY BODY RESET gives you a simple, done-for-you guide to healthy eating, and it’s a great kickstart to helping you make smarter food choices, regain your energy and start feeling like yourself again.
Ready for your jumpstart into a healthier lifestyle? Click HERE.
P.S. The 14-DAY BODY RESET could be the jumpstart you need to helping you make smarter food choices, regain your energy and start feeling like yourself again.
If it's been more than one or two times for you, you are so not alone.
Do you know what the Top 2 New Years Resolutions are?
1. Staying fit and healthy
2. Losing weight
Did you also know that statistics show that over 90% of people who diet gain the weight back again? And over 95% of those GAIN BACK EVEN MORE WEIGHT than they lost. How disheartening.
It’s no wonder that dieting is a billion dollar industry. People pay hundreds and thousands of dollars for quick fixes and temporary solutions involving injections, specialty shakes, counting calories, weighing food or counting points, and most of these can’t be maintained long-term and are damaging their health in the meantime.
Admittedly, I used to be a calorie-counter myself, and would deprive myself of anything that tasted good in order to either lose weight or maintain. I thought that boring, bland diet food was the only way to go and felt guilty every time I had something that tasted good.
The fact is, diets don't work - at least not long-term. They're not sustainable, which makes it almost impossible to maintain any weight loss, and they keep people coming back again and again.
Also, the body gets full from nutrients, not calories. So this just blows the whole “counting calories” theory out the window.
Obviously eating 22 almonds builds your brain, decreases inflammation and many other things, while eating a Twinkie increases inflammation and blood sugar and causes cravings for more of the same.
As soon as the diet is over, they fall back into familiar patterns and all of the weight creeps back on again.
To make matters worse, each time a person diets they run the risk of damaging their metabolism, making harder and harder to lose weight the next time (it’s not just your age that makes losing weight harder, it’s the repeated years of dieting.)
Each time they gain back the weight, the confidence level takes another hit, which makes it even harder to try again. That’s when the mentality of “I just can’t do this, it’s too hard for me. Everybody else can, but I can’t” settles in.
If this is your experience, the thing is, IT’S NOT YOUR FAULT. You've just never learned how to do it properly. What you need is to learn how to work with your body, and not against it.
There are a few very important pieces to the puzzle that dieting doesn’t include and they are:
- eating in a way that balances hormones and blood sugar (reducing cravings and increasing willpower)
- giving your body the nutrients it needs (also reduces cravings)
- boosting metabolism
Without doing these things, it will be next to impossible to lose weight and keep it off.
If you’ve dieted in the past, chances are your metabolism is damaged and your hormones and blood sugar are out of whack, and until they’re brought back into balance, trying to lose weight will be a never-ending battle.
If this is a struggle that you’re experiencing, and you keep doing things the same way you’re doing them now, you’re going to be in the exact same position this time next year making yet another New Years Resolution to either lose weight or get healthy. I don’t want that for you and it doesn’t have to be that way.
If your goal for 2019 is to either get fit and healthy or lose weight, then I have a different solution for you - one that will bring more freedom into your life.
THE SLIM DOWN PROGRAM
My passion is helping women say goodbye to rabbit food, restrictions and dieting and instead, learn to use food to fuel their metabolism and enhance their energy levels, so they can lose fat, become healthier, and feel amazing.
The SLIM DOWN PROGRAM is the same way I've been eating for years. It allows for everyday living because it’s simple and completely do-able (and it allows for life’s indulgences, without the guilt or shame.) It's a win-win!
If you're ready to make 2019 the year that you stop dieting for good and instead, discover the metabolic boosting foods that balance hormones, level blood sugar and help you drop the weight, without having to count calories or spend hours in the kitchen click HERE.
Please share this with anyone else who might like to never make dieting their New Years Resolution again!
Until next time,
Click HERE to sign up or for more information on my SLIM DOWN PROGRAM.
4 Tips To Make Your Resolutions Successful And Things I've Learned In 2018Read Now
Wow - 2018 is gone and 2019 is here!
As I get older, it’s crazy how much faster time seems to go by. Do you notice that too?
For me, 2018 has been a year of trials and challenges as well as a year of overcoming and growth. Not too unexpected for someone who has become an entrepreneur for the first time in their lives just two short years ago, right?
Someone said to me several months back that owning your own business is more about personal growth, overcoming personal limitations, as well as discovering who “you” really are deep down inside, than anything else. I wholeheartedly agree!
I can’t even begin to express the ups and downs and tears and cheers that I’ve experienced in 2018. Through it all though, and regardless of which direction my business takes this year, I’m grateful for every tear, every challenge, every fear and every frustration from this past year, because all of these has helped me to become more authentic, more real and has helped me to discover more of what I really want (and what I don’t want!)
As you take some time to reflect back on the past 365 days, what would you say were your biggest lessons, your biggest accomplishments and your biggest realizations? Even if you didn’t accomplish everything you hoped for at the beginning of 2018 (aka your new years resolution), what else did you accomplish? Did you take some steps to get closer to your goals or remove or add something to your life to make it better?
In my opinion it’s more helpful to look at what helped move us forward than what we “didn’t do.” In other words, to stop beating ourselves up for what we didn’t accomplish and instead give ourselves a pat on the back for the steps forward that we did take.
Also - big thanks for being here. Thanks for attending a workshop, or downloading my guides or opening my emails. Thanks for buying a program or working with me one to one.
I keep showing up because I absolutely love helping women say goodbye to dieting, restrictions and rabbit food and instead learn to use food to fuel their metabolism, so they can lose fat, become healthier and feel amazing.
As I was browsing through my Costco magazine last week I came across “Four tips to make your resolutions work" from Tim Pychyl, associate professor of psychology at Carleton University in Ottawa. They resonated with me and I’ll share them with you here:
- Keep your action items small and concrete. Our brains are biased to see concrete tasks as urgent, due today.
- Take that next small step. Step up on that exercise machine. Even a little progress fuels well-being and motivation.
- Outsource your willpower. Remove temptations from the house. Ask a friend or family member to encourage you and keep you accountable.
- Self-change is a process. It’s usually two steps forward, one step back. Some days won’t go well. Expect that and forgive yourself for not being perfect. Self-compassion is key to transforming avoidance into a willingness to try again.
I shared these with you because they really resonate with me and these are all things I express to my clients all the time.
So, when you’re making your resolutions for 2019 (if you’re a resolution-maker, that is), my advice is to keep these 4 tips in mind and to also picture the outcome of what you want (see it in your minds eye) and also figure out 'WHY' you want it. Be clear on it. It has to resonate with you deeply, otherwise you’ll allow yourself to get swooped off course way to easily.
And if you’re like the majority of resolution-makers out there, there’s a good chance your resolution for 2019 is to either:
- Get fit and healthy
- Lose weight
Those are the top two resolutions I hear from people.
If you are either 1 or 2 above, then I want to help you get a head-start on your goals. I’m going to be running a FREE 5-DAY SUGAR-FREE CHALLENGE in my private Facebook Group “NUTRITION AND LIFESTYLE STRATEGIES FOR WOMEN” starting on Monday, January 7th.
This challenge is the perfect first step to your resolution because it will help you with your willpower!
WHY DO THE 5-DAY SUGAR-FREE CHALLENGE?
Well, willpower is one of the biggest obstacles I see from women who want to lose weight and then thing is, willpower will NOT WIN against a blood sugar imbalance! Most of us are walking around with one without even realizing it (because sugar is added to almost everything, and sugar creates cravings for more sugar!)
Eliminating sugar for even 5 days helps us to bring our blood sugar back into balance and to see what life is like without sugar behind the steering wheel, controlling our food choices.
Once we’ve completed the 5-DAY SUGAR-FREE CHALLENGE, we can introduce healthier sweeteners and make better choices, so we can reach our health and weight loss goals much more easily – without the cravings for sugar and carbs calling the shots!
Join me HERE.
Share the Challenge with a friend!! - it's more fun that way plus you can hold each other accountable!
Also, a heads up that my "Group Online" SLIM DOWN PROGRAM will be opening up for registration in a few short weeks, and my "In-Person" SLIM DOWN PROGRAM is already open for registration at Peterborough Maximized Living. Both programs will start on Monday, January 21st.
So, if you’re ready to make 2019 the year of saying goodbye to rabbit food, restrictions and dieting and instead learn to use food to fuel your metabolism, so you can lose fat, become healthier and feel amazing then reply to this email and ask me to hold your spot for the Online Program or call 705-741-4404 to join the In-Person Program at Peterborough Maximized Living. If you have any questions about either, simply reply to this email.
Be brave in 2019. Take risks. Be more committed than you ever have been. And have fun!
Until next time,
On to the 12 Days Of Healthy And Happy Christmas Tips:
Day #1 HAPPY FEET! (This one is more of a challenge than a Tip, but helpful nonetheless!)
Your feet work SO HARD for you ALL DAY LONG. I’m challenging you to show them some love by giving them a little massage!
All you need is a tennis or lacrosse ball and a few minutes – you can do this when you’re winding down at night in front of the computer at TV or sitting at your desk (no one has to know!).
Simply roll each foot (no shoes!) on the ball for a few minutes. Go as fast or as slow as you want, applying as much or as little pressure as feels good. 👣👣
As you go, you’ll notice some spots feel tighter than others. Spend a little extra time on each tender/tight spot and let the muscles relax a bit.
The goal isn’t to cause yourself any pain...
You should feel like you’re releasing some tension in your feet as you go! It should actually feel really good!
Sometimes our feet can get so tight we don’t even notice they could use a little TLC.
You’ll be amazed at the difference this can make in how doing this will actually release tightness up through your legs and hips and impact the rest of your body! It’s also a great preventive exercise for plantar fasciitis.
Your challenge is to get a ball and roll your feet every day for 3-5 minutes each!
Day #2: How much water are you drinking daily?
Here are some general guidelines:
- Take your body weight and divide it by 2. This is the # of ounces per day you should aim to drink. Clear urine is the key!
- Have a glass of water upon rising every day
- Have a glass of water before eating a festive meal
Day #3: Bundle up and get some fresh air.
I know, outdoor excursions aren't nearly as tempting when it's cold outside.
However, fresh air is a great way to clear the lungs and the mind.
We spend so much time indoors breathing recirculated air in the winter, and it does the body and the mind good to escape outdoors.
Day #4 Take vitamin D drops throughout the winter.
We need vitamin D for many reasons, including to boost our immune system (to fight off colds and flu's) and for our mood (ie seasonal affective disorder).
The thing is, we don't get even close to enough without daily exposure to the sun with our bare skin (no sunscreen) 🌞
A vitamin D supplement is essential to maintaining good health 👐
For access to practitioner-grade supplements (with specialty pricing!) delivered quickly and easily to your door, click HERE and create your very own account.
Day #5 Take a time-out!
The to-do list will always be there. It won't ever not be there.
In order to keep up with the many demands for our time, and be able to give the world our best, we need to take some time for ourselves.
Add an app like "Calm" or "Insight Timer" to your phone and set a notification for a 10 minute time-out each day.
Day # 6 Carry healthy snacks with you so you're not tempted to grab fast food when you're on the go and starving.
Healthy ideas are raw nuts & unsweetened raisins, home made energy bites, fruit, veggie sticks & hummus.
Want to make it even easier to eat healthy on the go? Click HERE.
When we’re tired or stressed our immune system can’t function at it’s best, so keeping your nutrient intake up is imperative.
If you find you’re having a really hard time getting the recommended 7-14 servings of a variety of fruits and veggies each day (it’s hard for most of us even with the best intentions!) send me a message. I can help you easily fit these into your day (and your kids will eat free!)
Day #8 Eat breakfast!
Include a healthy fat and/or protein to keep you fuller, longer, set your metabolism for the day, keep your energy levels up and ward off cravings.
Click HERE for lots of helpful tips that will keep your energy levels up and ward off cravings!
Day #9 Include protein with every meal (vegetarian or animal source).
Protein is a thermogenic food and it takes energy to burn, so you burn more calories.
It also keeps you fuller, longer and reduces energy crashes.
Day #10 Make sleep a priority.
It's easy to become sleep deprived leading up to Christmas.
Late-night gift wrapping, parties and get-togethers are a lot of fun, however they can also result in a lack of shut-eye (leading to crankiness, loss of focus, increased cortisol, etc)
Day #11 Don't skip your workouts.
As I always say, you don't have to go to a gym to get (or stay) in shape.
Hiking in the snow is a fantastic workout (just bundle up!), as is toboganning, skating and working out in your basement.
Make a commitment to keep your body moving regardless of the weather outside.
Day #12 En-JOY your day with your loved ones💓
May your heart and mind be filled with all of the JOY possible that this time of year has to offer and your tummy filled with delicious (and healthy!) food.
As a Registered Holistic Nutritionist, May Anne's passion is working with women who have lost themselves in the busyness of life and don't feel comfortable in their skin anymore. She uses a step-by-step program that includes nutrition and lifestyle strategies, along with coaching and support, leading them to feeling vibrant, energetic and confident in their skin, without dieting or spending hours in the kitchen.
Afternoon Energy Crash
Exercise And Diet
Get Back On Track After A Long Weekend
Healthy Weight Loss
Kitchen Cupboard Cleanout
New Years Resolutions
Slim Down Program
Why Hire A Nutritionist