I’ve lost 30 pounds and regained the energy to play with my grandchildren again!


Clean Eating

January 10, 2012  |  Leave a Comment

Clean eating is becoming increasingly popular these days, buzz words about it have been popping up all over. What is “clean eating”? It is about choosing foods in their natural whole state  devoid of chemicals, additives, processing and refined ingredients The health benefits to this way of eating has positive  outcomes including weight maintenance, blood sugar control, and more desirable blood pressure and cholesterol levels. It’s easy to see why eating whole, unprocessed foods in their natural state you are benefiting from whole grains, vegetables, fruits, lean meats rich in vitamins, minerals, fiber and phytonutrients.

Steps to eating clean:

  •  Eat whole foods, in their natural state including meat, fish, poultry,dairy, fruit, grains, nuts, seeds, legumes
  • Choose healthful carbohydrates such as fruit, vegetables, whole grains and legumes.
  • Choose lean protein sources lean meats, fish, chicken, eggs and low fat dairy
  • Focus on healthy fats like monounsaturated fats ie olive oil, canola oil, avocado, nuts
  • Limit Saturated fats found in fatty animal products and trans fats in fried foods and bakery products
  • Moderation and frequent small meals
  • Drink 8 to 10 glasses of water
  • Increase Activity










7 Tips on how to fit a balanced diet into a busy schedule

October 3, 2011  |  Leave a Comment

Most work days are  much longer than 8 hours, many  people are working additional hours at home on their laptops blackberries etc. With hectic schedules how do you  ensure that you do not skip meals, make poor decisions, over eat and lack the energy needed to keep up.

1. Make a solid grocery list Plan your meals and snacks for the week shop over the  weekend at your leisure on a full stomach.  Avoid the center aisles of the store which contain processed foods and work the perimeter of the store which has produce, low fat dairy and lean meat/poultry.

2.Cook on Sunday Roast a chicken, whip together a turkey meat sauce, make a big stew or pot of chili – grill or steam some veggies.  Wash and prep your salad for the week, place in zip lock bags. This prep will ensure you are all set  to pack  a daily cooler bag for work.

3.Recreate your leftovers  Use left over chicken or other protein in  the lunches you pack . Toss protein  in a whole wheat pita with lettuce, tomato, your favorite seasonings and a slice of avocado. Place it  in a tortilla add some salsa – you have a yummy burrito. Toss it into a salad along with grilled or roasted veggies. Have fun recreating meals, the possibilities are endless.

4. Pack Your snacks Measure nuts,dried fruit, whole wheat crackers, baked chips,sliced veggies, low fat cheese and yogurt.

5. Be Aware of beverage calories The average American consumes 400 calories a day in liquid form! This includes sports drinks,energy drinks,flavored ice teas, sodas and juice. Water is best, jazz it up with a lemon.

6. Don’t go shopping for the latest “popular”diet With all the new fad diets circulating around it does get confusing at times. Ask yourself Is it healthy?Does it involve whole foods?Will it fit into your lifestyle? Is it too restrictive?

7. Avoid going longer than 4 hrs without eating, honor your hunger. Too many hours without eating will lead to extreme hunger and over eating is typically the end result.