Nutrition and dieting advice is everywhere!
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,
My family and I like to travel and we do it as often as we can. In fact, when we’re on vacation, at some point I usually find my husband sprawled out on a beach chair with his phone, researching our ‘next’ vacation.
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.
3. JUICE PLUS CAPSULES
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.
4. GREEN TEA
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 new Canada’s food guide is now more than ‘just about the food we eat’ and I feel it deserves some respect for the progress that it has made.
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
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:
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:
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?
Now, I eat healthy and I do my best to eat as many whole, real, unprocessed fruits & veggies every day.
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.
As always, I would love to hear your comments. Let me know what you think about the new food guide!
Until next time,
While I don’t necessarily believe that a 2 or 3-day cleanse is going to solve all of our health problems, I do believe that dedicating a period of time to removing all processed, convenience foods that are void of nutrients from our diet and instead only choosing whole, live foods as close to nature as possible, is an extremely beneficial thing to do.
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.
This is where taking a dedicated period of time to remove all interference and give our bodies the nutrients they need can do wonders, to begin clearing out the junk and getting our energy back and feeling like ourselves again.
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:
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 I were to ask twenty women how many times their New Years resolution has been to lose weight, at least half of them would say “way too many.”
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.
Most people count down the days until they can get off their diet (and really, who can blame them!) because they feel restricted and deprived or it’s just too hard, and it doesn't work for everyday life.
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:
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.
My SLIM DOWN PROGRAM is now open for registration, with an Early Bird Special UNTIL TUESDAY AT MIDNIGHT.
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.
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:
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:
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,
For the past 9 days, I've been posting a Christmas Tip each day for a healthy and happy Christmas season over on my Facebook Page. In case you missed them, I'm including them below..(plus, you get 3 days of tips early!)
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:
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.
Day #7 Keep your immune system running strong with lots of fruits & veggies and antioxidants Vitamin A, C, E and Zinc.
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.
We are continually exposed to germs and organisms that are either inhaled or swallowed. Now, whether or not these organisms lead to disease is decided by the strength and integrity of our immune system, which is our body’s defense mechanisms.
When our immune system is working properly, we don’t even notice what’s taking place. It’s when we have an underactive immune system that we are at a greater risk of developing infections and getting sick.
Why we get sick
To fight colds and flus we need a strong supply of antibodies. The trouble is, we have many things reducing our antibodies, making us more susceptible to getting sick.
Things like STRESS - which includes:
Also, as we age, our bodies make less antioxidants. Antioxidants are needed to grab free radicals and detoxify them from our bodies.
How To Keep Our Immune System Strong and Fight Off Illness
Food gives us micronutrients and macronutrients as well as antioxidants (enzymes, vit C, E, beta carotene) that will help keep our immune systems strong and fight off germs and organisms.
We need 8-13 servings of fruits & veggies each day to combat Stress, Chemicals and Toxins. You might think that’s a large number of servings, but realistically, our life has become so polluted that we need these 8-13 servings to combat everything that come against us
Now even as a nutritionist, as hard as I try, I know I don’t get the recommended 8-13 servings of fruits and veggies every day, and especially not in a wide variety. Eating that many servings every day would be costly and frankly, hard to do with our busy schedules.
This is why I’m grateful to have discovered an easy and affordable way to get even more than the recommended daily serving of fruits and veggies every day through JUICE PLUS+, and my son gets them for FREE in gummie form through the HEALTHY STARTS FOR FAMILIES PROGRAM.
JUICE PLUS+ is great cold & flu season defense, and they make it simple and doable, even for the busiest of families and the pickiest of eaters.
They’re vineyard ripened and grown without chemicals and pesticides, making them the cleanest garden you could ever eat. Remove the H20 from fruits and vegetables and what do you have left? Nutrients – including healthful antioxidants in the form of juice powders that can be put into a capsule.
JUICE PLUS+ has made it super easy to get 20-30 different fruits and vegetables and all of their nutrients every single day!
Intake of a dietary supplement from fruits and vegetables was associated with a 20% reduction of moderate or severe common cold symptoms days, meaning less getting sick and when people do get sick it’s not as severe or doesn’t last as long.
I can say this was true for me when I got sick this past Fall. I got hit hard with the flu (fever, chills, body aches, you name it) but the worst of it was over in less than 24 hours! By the next day I was feeling almost back to my old self. Years ago, that same flu would have dragged on for weeks and I would have missed a full week of work.
For even more strategies to boost your immune system and reduce your chances of getting sick this winter, check out the video below by Ana-Maria Temple, MD:
PREVENT COLDS AND FLU - ANA MARIA TEMPLE, MD
Boost Your Immune System Easily
If you want help to bridge the gap between what you should eat and what you actually do eat, send me a message HERE. You will get 20-30 different fruits and veggies each and every day (including all of their nutrients! in capsule form, proven to boost immune system function.) And, if you have a child/grandchild/relative over the age of 4, I will make sure they get it for FREE in a gummie!
Until next time,
We’ve had an early start to winter this year. In fact, it kinda feels like we skipped Fall altogether and headed straight for winter back in October.
The colder and darker days can be harder for some people than others and it’s usually because of something called Seasonal Affective Disorder or S.A.D. It’s generally starts around now in the late Fall/early winter and peaks between the end of Christmas and New Years and the beginning of spring.
If you struggle with winter depression, this time of year is not always filled with joy and fun winter activities. Instead, you probably feel like hiding under the covers until spring arrives in a few months.
So what is Seasonal Affective Disorder?
Everyone has the blues now and then. But SAD is a depressive state that occurs seasonally, year after year, usually in the fall and winter. If you suffer from SAD, you may feel perfectly normal during the spring and summer months, but starting around October or November, symptoms begin showing up.
Because this type of depression come and goes with the seasons, you may wonder if it is all in your head. It isn’t.
This is a real condition and can have a devastating impact on your life. Researchers still don’t know the exact cause of SAD, but there are some factors that seem to be involved, and they involve the decreased amount of sunlight that fall and winter bring.
What are the Symptoms of Seasonal Affective Disorder (SAD)?
SAD will often manifest itself as feelings of sadness or depression. You may feel as though you can’t get enough sleep—struggling to get out of the bed in the morning, feeling drowsy during the day and going to bed earlier than you usually do.
Your energy and concentration may also run low, and this can affect your productivity at work and at home. Of course, not having the energy to ‘get things done,’ only leads to frustration and more feelings of depression.
You may also notice weight gain. Typically, SAD sufferers will crave foods high in carbohydrates and can gain between 9 and 30 pounds each year.
Now for the Good News.
If you think that you may be one of the millions of people who are affected by Seasonal Affective Disorder, you will be happy to know that you have many treatment options available.
Try experimenting with different treatments until you find one or a combination that works for you. Some natural treatments include:
You are not alone if you are beginning to feel depressed with the shortened days that we are experiencing.
Experiment with some of the natural treatment options and especially start exercising. Before you know it, the days will begin lengthening out again!
If you haven’t been taking Vitamin D throughout the winter months, I highly suggest purchasing a good quality brand and start taking it.
And, if you want it quickly and easily shipped right to your door, click on the link below.
By clicking on the link below, you will have access to a wide variety of high-quality “practitioner-grade” supplements through my account at Fullscript (with specialty pricing because you’re a part of my healthy community!).
To make it as simple for you as possible, I’ve created a list of my personal favourites under my “Dispensary,” so you don’t have to waste your time trying to figure out which supplements and brands are good quality. Any questions, simply email me HERE.
Until next time,
Let’s talk about Willpower - a widely misunderstood topic.
It’s such a large concept surrounding diet and fitness. People believe they either have it or they don’t. And if they don’t have it, then their lack of willpower is often their reason for not sticking with their plan for healthy eating and exercise.
As a holistic nutritionist, I can’t tell you how many times I’ve heard people tell me they don’t have enough willpower to say no to that mid-afternoon muffin, the treats being passed around at the office or the bowl of chips while watching TV in the evening with the family.
I totally get it. I used to have a really hard time with those things as well and I blamed it on my lack of willpower, because that was what I ‘thought’ was the issue.
Nowadays, I know that if I’m craving something I can take a look at what I ate for breakfast and lunch and often I’ll see that I’ve been eating in a way that set me up for a blood sugar imbalance, and I will then eat something healthy to get me back to where I should be (and yes, there are times that I choose to have something sweet or not-as-healthy, but it’s not because I’m ‘craving it.’ It’s simply because I feel like having it. And yes, there is a difference.)
There is a strong link between your blood sugar and your willpower.
I never used to make the connection and a lot of other people don’t often make the connection either, until I explain it to them. It’s common to think that willpower is something that we’re either born with or not.
There’s so much more to it than that. If you’ve listened to any of my videos or read any of my posts, you’ll know that I talk about blood sugar a lot, and I’ve shared a lot of information about it.
The reason for this is because unstable blood sugar is lurking behind a lot of our health issues, including our ability to make better choices for our health and for weight loss.
Research has now proven that willpower is related to our blood sugar levels and stresses the importance of keeping blood sugar levels stable in order to boost our willpower.
Despite what you have been told, cravings for carbs like sweets, bread and pasta are NOT normal and they could be a symptom of blood sugar imbalances. When you crave carbs it means that your blood sugar levels have dropped.
The truth is, if you team willpower up against blood sugar issues, the willpower loses every time because your will is no match for your hormones and physiology. The only way to stop a craving is to prevent it from happening, something that is easier to do than you might think.
I've got a few helpful tips for you that have really helped me:
Tip #1 - Micronutrients
Sometimes we crave certain foods because we’re lacking micronutrients.
The easiest and most effective way that I’ve found to ensure I’m getting the micronutrients, phytonutrients and antioxidants my body needs (without actually sitting down and eating or juicing 30 different fruits and vegetables every day!) is by taking Juice Plus+ capsules.
These whole-food capsules help me to bridge the gap between what I do eat and what I should be eating every day (and as part of the Children’s Health Study, kids eat free!) If you would like an easy way to get whole-food nutrition in a capsule, so you can bridge the gap in your diet as well, message me HERE.
Tip #2 Blood Sugar Balance
As I mentioned earlier, eating in a way that keeps your blood sugar balanced is of upmost importance when trying to up your willpower. Eating this way has worked so well for me for many years, and I know it can help you too.
If you want to give your willpower a helping hand and get a jump-start on balancing your blood sugar, sign up for my free 5-DAY SUGAR-FREE CHALLENGE.
In the challenge, are easy and practical steps that will help balance your blood sugar, which will boost your willpower and give you back the power over your food and exercise choices, helping you to lose weight and feel better about yourself.
Ready to get started? Just click on the link HERE.
Until next time,
May Anne Jordens-LaFlamme is a Registered Holistic Nutritionist and the owner of "Wellness with May Anne." She is passionate about helping women look and feel their best, so they can live a more fulfilling life - without dieting, deprivation, relying on willpower or cooking separate meals for the family.