Have the Sniffles?

Flu season is upon us and it seems like so many people are coming down with the flu or a common cold so I thought I’d talk a bit about the immune system and how critical it is to your health.

If you go back into history and look at the worst plagues known to man, some people were completely unaffected.

The bubonic plague killed 25% of the population in some parts of Europe, but 75% of the population recovered quickly or were never infected.

The Spanish Flu killed millions of people, but millions of others never even had a sniffle.

What was the difference?

It was their immune system that protected them.

There are several factors which contribute to optimal immune function:

1) Genetics

2) Nutrition

3) Lifestyle

4) Reducing Environmental Abuse

5) Stress Management

6) Supplements

We cannot control genetics however, the remaining 5 factors are within our control. As a starting point, there are 3 keys to a healthy immune system health.

1) Exercise - A recommended minimum of 20 minutes of daily physical activity is a good start. Muscle retention in our more mature years is crucial to our overall health as well, which you can be accomplished with regular physical fitness.

2) Rest - Waking up and getting to bed at the same time everyday, even if it’s the weekend, is important to your health.

3) Nutrition - Eating as much raw foods as possible - fruit, veggies, legumes, etc. Avoiding or reducing your consumption of processed foods and supplementing with whole food supplements will support your immune system.

For additional information or if you have any questions about what supplements which will support your health this time of year, feel free to contact me.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

More Tasty Recipes!

I believe that great taste does not need to be compromised for health. You CAN have your cake and eat it too! My last blog was just some of the recipes I enjoy. Below you’ll find two more recipes of my favourite smoothies!

Another great drink for all seasons is a Chocolate Dipped Strawberry Smoothie:

INGREDIENTS:

1 1/2 scoops of Strawberry Cinch Shake Mix

1/2 scoop of Chocolate Cinch Shake Mix

8 oz non fat milk or low fat soy milk

4-6 ice cubes

1 tsp dark chocolate (65% cacao, finely chopped or shaven)

1 large fresh strawberry (or more!)

DIRECTIONS:

Mix Strawberry Cinch and Chocolate Cinch Shake Mix powders with 8 oz of nonfat milk or soy milk into a blender and blend until smooth and creamy. Add 4-6 cubes of ice, blend until frothy. Pour shake into a tall glass and sprinkle with shaven dark chocolate. Garnish with a fresh strawberry.

Makes 1 servings. Serving size is 8 oz

Calories: 295/serving

NUTRITIONAL INFORMATION PER SERVING:

24 g protein

40 g carbohydrates

5 g fat

103 mg sodium

0mg cholesterol

6g fiber

And a refreshing drink for berry lovers: Pom-Berry Morning Smoothie

INGREDIENTS:

2 scoops Cinch™ Vanilla Shake Mix

1 cup nonfat milk or low fat soy milk

1/2 cup fresh strawberries

1 each pomegranate Cinch™ Energy Tea packet

4-6 each ice cubes

DIRECTIONS:

Combine all ingredients in blender. Blend until well mixed and smooth. Garnish with a fresh strawberry and serve immediately.

Makes 1 serving

Calories: 309/serving

NUTRITIONAL INFORMATION PER SERVING:

24g protein

47g carbohydrates

3 g fat

7g fiber

Estimated Food Group Serving Equivalents: 1 serving of Cinch Shake plus 1 serving of fruit

If you have some healthy recipes you’d like to share, feel free to email me.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Deck the Halls!

As promised, below you’ll find some tasty recipes for drinks and treats to spice up your holidays without the extra calories!

First, why not make a seasonal Apple-Cranberry Bake?

INGREDIENTS:

1 cup dried cranberries

1/2 cup chopped pecans

1/4 cup brown sugar

1/2 cup water

1 teaspoon cinnamon

1.5 lbs apples, Fuji, fresh, chopped

DIRECTIONS:

Combine all ingredients in a large dish (microwave safe). Microwave at high for 10-12 minutes or until apples are soft. Stir occasionally.

Makes 15 servings. Serving size is 1/4 cup

Calories: 73/serving

NUTRITIONAL INFORMATION PER SERVING:

0.5g protein

14g carbohydrates

2 g fat

2mg sodium

0mg cholesterol

2g fiber

Or how about a homemade Strawberry Sorbet, perhaps topped with some chocolate sauce!

INGREDIENTS:

6 scoops Cinch™ strawberry shake mix

2 cups milk (I prefer almond milk but you can use whatever you prefer)

1 cup fresh strawberries

EQUIPMENT NEEDED: Ice cream maker for home use

DIRECTIONS:

Combine all ingredients in a blender & mix well. Pour contents into ice cream maker & follow directions until mixture is the consistency of sorbet. Once your frozen treat is ready, scoop half the amount into a bowl or parfait dish for immediate consumption or into a container and freeze.

Makes 2 servings, 310 calories

24g protein

42g carb

3g fat

480mg sodium

8g fiber

Here are a few tasty drinks to add to the festivities:

My favourite drink year round is a fresh Pina Colada:

INGREDIENTS:

2 scoops Cinch™ Vanilla shake mix

1/2 cup nonfat Milk (or soy or almond milk)

4 oz fresh chopped pineapple

1/2 tsp coconut extract

4-6 ice cubes

DIRECTIONS:

Combine all ingredients in a blender and blend until creamy.

Makes 2 servings, 300 calories

24g protein

48g carb

3g fat

7g fiber

This next drink is a perfect replacement for Eggnog and only a fraction of the calories with great flavour!

Holiday Shake

1 serving Cinch™ Vanilla Shake Mix

¾ cup nonfat milk

¼ cup light eggnog

¼ tsp. rum flavoured extract

Dash of nutmeg (or to taste)

Dash of cinnamon (or to taste)

4 – 6 ice cubes

Blend Cinch™ Vanilla Shake Mix, with nonfat milk, light eggnog, rum extract, spices and ice cubes in a blender until frothy. Sprinkle with additional nutmeg. Serve.

Makes 2 servings, 305 calories

24 g protein

44 g carbohydrate

5 g fat*

* Nutrient values when nonfat milk is used

Hope you enjoy these simple and tasty recipes! Tune in again next week for more recipes!! And if you have some you'd like to share, feel free to email me or comment to this blog post.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Less than 2 months to go!

It’s November 1st and the “expand your waistline” holiday is approaching. This time of year, there is much to do, many people to see and many opportunities to ditch the healthy lifestyle - specifically nutrition and exercise. Of course, we all have the power to choose to continue to exercise and eat sensible meals and snacks. So resist the temptation and make it through the holidays in the same clothes!

There are two main aspects to a healthy lifestyle, exercise and nutrition. So let’s discuss some ideas to maintain both during the upcoming holiday season.

When it comes to exercise, as it stands, most people need to make time to fit it into their busy lives. So why not find yourself an accountability partner who is just as committed as you are to staying physically fit and make an appointment to exercise with this person(s) at least 3 times a week.

Another way to fit exercise in when you have additional social demands on your schedule is to workout shorter with more intensity. If this is something you need assistance with, you can seek out a class, a personal trainer or a workout DVD to fit your needs. You can also take the stairs at your condo, in your office building or go for a brisk walk everyday during your lunch hour instead of working through lunch at your desk!

When it comes to nutrition, there are many ways to sabotage your eating habits during the holidays including office potlucks. Instead of bringing fatty treats, cakes etc. Do everyone a favour and bring a healthy treat, salad, fruit salad or veggie platter. This way if there is any left over, you are bringing home your healthy contribution to the potluck and not eating extra fatty treats.

If you are faced with allot of unhealthy options at a social gathering, choose the healthiest option and load up on it. For instance, veggies and salads versus deep fried options, pizza and so on. And if you are going to eat something that is not so great for you, indulge in only one treat. Lastly, many holiday drinks, like eggnog are full of calories so opt for a hot tea or coffee with no added sugar versus the speciality coffees and other holiday drinks.

If you are looking for some healthy treat recipes, check in next week for a blog of a few recipes to help you get through the holidays.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Ask Yourself, Am I committed?

You are the creator of your own destiny and therefore whatever your health, career, family life goals are, you will achieve them with the right tools and commitment. So if better health is truly what you desire, you WILL attain it.

If you’ve struggled with your weight for sometime, it’s likely because you weren’t truly committed. Perhaps it was impressed upon you by a spouse, parent, doctor or friend to do something about your weight and you started to but didn’t follow through. If it’s not something YOU really wanted at the time, you won’t succeed.

See, even if you know you should take care of your health, that doesn’t mean you’re motivated to. My husband is a perfect example of this. He has dieted off and on for years and no matter how much I love and direct him to healthy eating habits, it didn’t help. In fact, for him, it encouraged him to eat what he wanted when I wasn’t around. Thankfully, he has recently come to the conclusion, on his own, that he wants to be the healthy man I married nearly 15 years ago and has started on his path to a healthier person.

At the end of the day, it doesn’t matter if time is limited. If you truly want to be healthier, you will make 20-30 minutes a day for physical activity and find quick and simple yet healthy recipes for your meals. These reasons are simply obstacles we put in our own way when we are not really committed to something.

As Ted Karam said, “"Those with goals tend to succeed because they are focused and know where they are going, while those without goals do not."

What are your goals? Spend some time thinking about this and be sure to write them down!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

More Apple Recipes

Whether you’ve made it over to a local farm, farmer’s market or the grocery store and picked up some seasonal local apples, I’ve got some more recipes for you to enjoy!

Apples are a diverse fruit which I’ve added to make various salads but an old fashioned apple pie is always a great desert, particularly a la mode.

Hope you enjoy these recipes. If you have your own recipes you’d like to share, please comment or email me directly.

Salad:

1 small or half a Daikon (Lobok), grated

1 large Zucchini, grated

1 large carrot, grated

2 Green Apples (preferably Granny Smith), grated. The apples should be grated last to avoid oxidation.

Tamari sauce, Lemon juice and Olive oil to taste

Handful of dried cranberries

Handful of walnuts (optional, do not add if your guests have nut allergies)

Handful of pumpkin seeds

Here’s my variation of apple pie. There is no crust and therefore takes less time to make and contains less calories!

Apple Crisp:

Preheat oven to 375 degrees F

Peel and cut approximately 8 apples, in bite sizes and put into square pan

Drizzle about 3 tablespoons of lemon juice on the cut apples

Drizzle 1/4 cup sugar on the apples

Mix together the following ingredients then distribute over top of apples:

1/4 cup Oats

1 cup whole wheat, spelt flour or white flour; dependent on your preference

1/4 cup brown sugar

1/2 teaspoon to 1 tablespoon cinnamon; dependent on your taste for cinnamon

A dash or two of nutmeg

1/2 teaspoon salt

1/4 to 1/2 cup butter; dependent on your preference

Bake uncovered for 35 to 40 minutes, until top is crispy and brown. Serve it hot or warm, on it’s own or a la mode.

Enjoy these apple recipes!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

An Apple A Day!

My trip to our local farm to go apple picking this weekend inspired me to blog on the health benefits of apples.

There are many health benefits to apples as we’ve all heard the saying, “An apple a day keeps the doctor away”. There is a great deal of truth to this expression.

Here are the top 5 health benefits to eating an apple (or more) a day:

1) Flavanoids and boron found in apples helps strengthen bones and protect against osteoporosis

2) Quercetin found in apples has been shown to protect brain cells from free radical damage which could lead to Alzheimer’s disease

3) The pectin in apples lowers LDL cholesterol (bad). If you eat 2 apples a day, you effectively lower your bad cholesterol up to 15%

4) Daily consumption of apples has been clinically proven to reduce one’s chances of developing various forms of cancer including lung, breast, colon and liver cancer.

5) The pectin in apples helps the body to manage the body’s insulin levels which is ideal for diabetics

These are just some of the top reasons for eating an apple or two a day! So, why not go to a local farm and pick some apples while they are in season. This is the time of year to pick apples from your local farmer!

It’s always beneficial to eat local fruit and veggies when they are in season. You get more of the nutrients from the fruit or veggie when you eat local.

As for apples, there are so many great things you can do with them. In the last two days, since we’ve picked the apples, I’ve used them in salad, made apple pie, apple crumble, apple cider and apple jam and I haven’t even got through half the apples yet! Of course, we’ve also been eating them raw.

All those tasty uses for apples that my house still smells like baked apple! Yummy!

Here’s one recipe for a quick and tasty use of apples:

1 large grated carrot

2 medium sized grated green apples

1 chopped leek

1 cup yogurt or sour cream

Mix all together and you have yourself a refreshing salad

Stay tuned for our next blog with more apple recipes! If you have some apple recipes you’d like to share, please feel free to post them in the comments section or email them to me.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

What’s your addiction?

Everyone has a certain food weakness which leaves them powerless to the food. Or does it? For me, chocolate is my weakness and if I eat dark chocolate in moderation, it’s not so bad. The key is to have it in moderation.

So are we really powerless? Well, I believe that life is made up of choices. We have all the power to make choices. We also have the intention to make the best choices for ourselves and our health. Having said that, certain foods seem to cast a spell over our well-meaning efforts. As I said earlier, for me that’s chocolate.

What do you do in this situation? It’s simple actually.

Break the addiction by following these tips:

1) First off, go grocery shopping with a list and DO NOT veer off that list! Keep your weakness(es) off the shopping list. Out of site, out of mind.

2) Allow yourself that food occasionally. I won’t say how often, you decide for you what’s the most sensible solution. Perhaps once a month, perhaps once a week. The best way to accomplish this is not to keep this food in your house. Buy it only for that one time you’ve allowed yourself the indulgence.

3) Don’t eat alone. Eating can become a mindless activity, done on auto-pilot. So if you eat alone, you may end up overeating.

4) Eat slowly. Your stomach needs time to communicate with your brain to know you are satisfied. This takes time so eating slowly will mean you eat only until you are satisfied and have not overeaten.

5) Eat quality, slow cooked meals. In other words, no fast food!

The bottom line is to understand that YOU have the control, not food! YOU make the choices and have the power to choose wisely for your health or choose for your temporary satisfaction. It’s up to YOU!

If you are looking for support or simply have questions, feel free to contact me at 647-405-4471 or 1-877-405-4471.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

De-Stress Your Life

Do you have a lot of stress in your life? How do you handle your stress? Is it simply too much?

If you feel like the walls are closing in and the stress in your life is out of control, you may be perpetuating the situation with emotional eating. Proper nutrition can make such a difference to your stress levels.

I won’t say that I can magically eliminate the stress in your life because that’s an unrealistic expectation. What I will tell you is that you can improve how you deal with your stress with the food that you eat!

Firstly, eating foods rich in vitamin B will help you with stress management. Examples of vitamin B rich foods are:

1) Spinach

2) Cabbage

3) Butternut Squash

4) Carrots

4) Tomatoes

5) Turnips

There are a lot of other foods that are important to our overall health and well being. Here is a general guideline which is good to follow:

2 to 4 servings leafy veggies

2 to 3 servings low glycemic veggies

1 to 2 servings starchy veggies

1 serving nuts and seeds

2 to 3 servings good oils

2 to 3 servings quality protein

3 to 5 servings whole grains

2 to 3 servings legumes

2 to 3 servings fruit

1 to 2 servings dairy (Many people have allergies or sensitivities to dairy, use your judgement as to what works best for you. If you cannot consume dairy, take a high quality Calcium Magnesium supplement)

Having said that, it can often be challenging to consume enough of the foods we need to provide our bodies with the nutrition it is craving, so I recommend a quality whole food supplement program.

The brand and complete supplement I recommend is Shaklee Vitalizer. This supplement has a delivery system which makes the nutrients bio-available to your body. In other words, it is absorbed properly where needed.

However, if you need additional stress relief, I also suggest, Shaklee Stress Relief Complex and Vitamin B Complex.

If you have any questions, feel free to contact me at 647-405-4471.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

First Day of School!

It's the first day of school and the kids are back to school!

Parents need to constantly come up with healthy nut free snacks and lunches that the kids will enjoy.

Here are just a few tips and ideas:

1- Plan ahead. Make extra food the night before and pack their lunch in a thermos. Home-made soup or chilli are great lunch ideas and satisfying too. You can also make an extra batch of oatmeal muffins and pack the kids muffins for a snack.

2- Choose smart drinks. I give my kids a litre of water in a stainless steel water bottle everyday. Remember our body is primarily water and the rule of thumb is to have half our body weight in ounces of water. So a 75 pound child should drink almost 38 ounces of water a day. If you need to spice it up, add a slice of lemon, lime cucumber or perhaps strawberries to the water. If they insist on juice, give them no sugar added fruit juice.

3 - Plan smart snacks. Kids need more fuel to get them through the rest of their day at recess, so be sure to pack something satisfying like an apple with some low fat cheese, rice cakes with some almond butter or some dried cranberries and raisins.

4- Pack sandwiches at least once or twice a week. It's okay, not to pack a hot lunch everyday. Kids enjoy sandwiches too. I know with my kids, they are just looking for variety! Some ideas, how about tuna or salmon or flavoured low fat cream cheese on some whole grain sliced bread or pita bread.

5- Lastly, keep notes. Make a note of each child's favourite lunches and snacks and be sure to repeat them. At the same end, if your child is not a fan of a specific lunch idea or snack, keep track of that too. The last thing you want is for your children not to do well in school due to hunger because they didn't enjoy and finish their lunch!

I'd love to hear from you with more ideas for lunches and snacks. Please let me know what you do for your kids.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Summer is nearing it’s end and Autumn is approaching. This is the time of year that it's important to keep up your fitness routines.

Don’t let your fitness go to the waist-side just because the shorts and swim suits are no longer going to be needed! Making fitness a permanent part of your lifestyle is crucial not only to your longevity but to your quality of life too.

Of course, nutrition is equally important and not to be ignored any time of the year! But the topic of nutrition is a series of blogs in itself. What I will say is that eating lots of veggies in various colours, fruit, essential fats, good carbs and essential amino acids is crucial to your health.

Ok so, here are a few ideas to keep you active this time of year:

• Go for a run or walk on a natural trail: this is the most beautiful time of the year to go for a run or walk with all the changing colours of the leaves and the cooler weather.

• Go to the Y or a community indoor pool. Take a friend or the kids along and you can all enjoy a workout while having fun!

• Start a fitness or running group in your neighbourhood. This is a great way to get to know your neighbours as well as have people to be accountable to for your weekly/daily fitness get together. An added bonus, if you ever need a favour from your neighbour, you will have a group of people that you can probably count on for support.

• Take a class you really enjoy. Nowadays, there are allot fitness classes available which don’t require you be a member of a Gym. So if you have your own equipment or simply can’t spend the money on a Gym membership, find a local fitness or dance studio which offers classes you know you’d enjoy. For me, that would be Zumba! I love dancing and I can find myself doing 2-3 hours of Zumba without even feeling like I’m working out! My Shaklee Performance keeps me well hydrated and Shaklee Physique right after my 3 hours of Zumba ensures excellent muscle recovery. The next day I feel great, with no muscle and joint aches and/or pains.

So don`t ditch the fitness in the coming months! And, if you have any more ideas, I’d love to hear them!

To your health,

Nadia
Your weight release partner
1-877-405-4471
healthyweightdancingfeet@gmail.com
http://healthyweightdancingfeet.com

Release Weight & Inches Safely

Find out how to release your excess inches safely and effectively with this simple and delicious program called CINCH®. Click on the link and watch the video.

Want to learn more and get started?

Want to share the program with others and take advantage of Shaklee's referral program?

Call or email me to find out more.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

What To Eat and What NOT To Eat!

As discussed in my last blog post, transforming your nutrition and making key lifestyle changes can really transform your health. Today we’ll give you the top 5 foods that are good to eat and the top 5 which should be avoided.

Here is a short list of foods that are good to eat:

1) Wild Salmon - Protein is the foundation to our nutrition. Wild salmon (not farmed salmon) is one of the best sources of high quality protein which is also rich in essential fatty acids (EPA and DHA).

2) Protein shake - As I mentioned earlier, protein is the foundation to our nutrition, much like the foundation carries the walls and roof of a home. Starting your day with a quality protein shake will start you off with the nutrition and energy needed to get you through your day. My favourite brand of protein shakes are the Cinch, Physique, Soy and Whey protein shakes. These shakes contain 9 essential amino acids, low glycemic index, lactose free, non-GMO shake with 24 grams of protein to start your day off on the right foot.

3) Berries - blueberries, blackberries, strawberries, raspberries and so on. Berries all jam packed with phytonutrients which are one of the most potent disease prevention foods that nature has to offer. The best rule of thumb is to eat a rainbow of fruit and veggies.

4) Leafy green veggies - Many studies have proven that the more leafy green veggies you eat, the longer you are likely to live. Eating a couple of salads a day will significantly lower our risk of heart disease, colon cancer and diabetes. Spinach, leaf lettuce and endives are high in nutrients, low in calories and filling. Mix it up and eat at least 1 or 2 salads a day with your protein and good carbs.

5) Whole grain oats - According to a study by the Harvard school of public health, eating 2 servings a day of whole grains has been shown to reduce incidence of Type 2 diabetes and heart disease by 30%, compared to those who eat mostly processed sources of carbohydrates.

Here is a short list of foods that you should avoid or at least reduce:

1) Foods you tend to binge on - Whether you have a healthy binge food or an unhealthy binge food, neither is good for your wellness. Too much of even a healthy food can contribute to excess calories, weight gain and ultimately health issues. If you have a weakness, it’s best not to keep it in your house or office. It simply isn’t worth the 2 or 3 minutes of enjoyment.

2) Pre-packaged Meals - The biggest problem with pre-packaged “diet” meal plan foods is that you do not learn how to cook a healthy meal for yourself and your family. If you intend to maintain your weight release, once you achieve your goal weight, you must learn to cook for yourself. Another issue with these packaged foods is that there are preservatives in these packages which can be easily avoided with home cooked meals.

3) Fruit Juice - Fruit juice, although nutrient rich, is high in calories (an average between 200-300 calories), all carbs and no protein. Just like I mentioned with bingeing, too much of a good thing isn’t good. Instead of the juice, eat the fruit. Not only is it the right portion, whole fruit contain a fiber which can slow the absorption of the natural sugar in fruit, stabilizing blood sugar.

4) Fat Free Foods - Our body needs good fat (essential fats) to be healthy. The fats to avoid are the saturated fats found in fast food. Essential fats include Omega 3 & 6 and can be found in flaxseed oil and some fish like salmon, tuna and halibut.

5) Low Carb or No Carb Foods - Diets which advocate low or no carbs are really only concerned with the scale, which can be problematic. If you eating well-balanced meals and snacks throughout your day, you need not be concerned about counting calories, limiting carbs and fat. With balanced nutrition, you will not use your muscle mass, instead you will gain muscle and release excess fat. This may result in a small or no change in the scale yet you are healthier and your old clothes are falling off your waist! So I suggest you avoid diets with limits and stick to the healthy lifestyle changes needed to release the excess fat. Than you will see the inches come off. Be sure to take all your measurements before you make these crucial changes so you can see for yourself how powerful they are.

If you’d like to begin a clinically proven program which is simple to follow, give us a call now. Start before July 31st and receive our sports nutrition package FREE*.

To your health,
Nadia
Your weight release partner
1-877-405-4471
healthyweightdancingfeet@gmail.com
http://healthyweightdancingfeet.com

*Call us for full details.

Transform Your Health

The combination of our thoughts and intentions, our physical activity and our nutrition will affect the overall quality of our lives. In the long run, what we eat will, in large part, determine the state of our body, the length and quality of our lives. This is why it is so important to make lifestyle changes to your nutrition and not go on a “diet”. The problem with a “diet” is that it reduces your energy and often exasperates nutritional deficiencies. It is also difficult or impossible to maintain.

Your new way of living must feel better. If you are on a “diet” where you are depriving yourself of food you enjoy, this goes against the desires of your brain. The end result is that your body will sabotage your efforts since it is not realistically sustainable. Rather than “diet”, create the right environment to support your new lifestyle and allow yourself one day of indulgences. This will satisfy your brain’s need to feel better with your weekly indulgence, while physically feeling better with adequate nutrition 6 out of 7 days a week.

When it comes to nutrition, start by eating with intention and purpose, as opposed to automatic or by impulse. What I mean by this is, do not snack just because you are at the movies or in front of the TV. Instead, eat for nutrition, about every 2 hours for a total 3 meals and 2 snacks per day. Also, it’s important not to overeat. Learn how much nutrition you need and don’t eat more than you need to. This is crucial because it takes our brain and stomach 20 minutes to communicate to each other that you are satisfied. If you eat quickly, you will not give your body adequate time to communicate you are satisfied therefore, you will overeat.

Your next step is to break out of any unhealthy eating habits with smarter decisions about the food you’re going to eat and the food you’re not going to eat. What you do not eat is equally as important as what you eat.

Tune into the blog next week for the top foods that are good to eat and the top foods that inhibit your wellness.

To learn about our limited time offer for our FREE sports nutrition package, email or call us. This special ends July 31st!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Bridge the Gap!

Do you know someone who has struggled with weight most of their lives? Do you want to help them but don’t know how? Well, I understand how you feel! Often times, when it’s close to home, you cannot help no matter what you do.

The gap between the physical and emotional needs to be linked in order for the weight to be released. You may or may not be able to help these loved ones. The bottom line is that he/she needs to do some work him/herself. He/she must identify and address the mental and emotional reasons for the weight issues. Once the emotional reasons are discovered and addressed, instead of using food to hide from these issues, the weight will be easy to release.

Don’t overlook working on your weight issues from the inside out versus the common outside in approach. Working on the outside in will not address common emotional threats which can confuse our body.

1) Fear of Scarcity: For example, in our current economy, you might be under a great deal of financial stress. If you’re fearful of limited financial resources, your body will respond the only way it knows how, by “saving” fat.

2) Emotional Obesity: A common reason for not being able to release weight could be that your body is “keeping you safe”. On a subconscious level, hiding behind a large body makes you feel safe. Discovering the reasoning behind this is your first step. Understand and convince your body that it is actually safer to be a healthy weight. Once you truly believe this, you’ll be able to release the weight. Until you do, your body will protect you by keeping you overweight.

3) Mental Starvation: If you are longing or starving for emotional attention or perhaps feeling spiritually lost, this can manifest itself as physical starvation. Your body cannot recognize the difference between the physical and emotional hunger that you are actually feeling. Any emotional or spiritual desires can send the same chemical signals in your brain that physical starvation causes. Hence, the term emotional eating.

4) Dysfunctional Beliefs: If you have dysfunctional beliefs, like for example, that you are meant to be fat, then your body will obey you by refusing to release weight. Change your beliefs, change your life!

If you can relate to any part of this article, then you know that you have a hard road ahead of you. For our support and assistance, call 1-877-405-4471.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Are You Stuck?

I’ve spoken about the possible reasons and tips for jumping the hurdles to go beyond your current plateau in your weight release efforts. Sometimes, there is more to the challenge of weight release than just what we eat and do. This is why I’ve suggested, and continue to recommend, that you journal daily or at least weekly. This is a great way not only to keep track of what you’re doing and eating, but also to understand the possible reason(s) behind it all.

In my experience with my clients, I’ve discovered many obstacles that get in the way of my clients’ efforts to release weight. Here are the top 5 and suggestions to work within these challenges.

1) Not motivated enough. Some people correlate exercise and healthy eating with “pain and suffering”. These people generally avoid “pain and suffering” so they simply cannot maintain the regiment that is recommended. The best way to work within this mental obstacle is to find something negative and painful about all the excess weight you currently carry around. If you truly believe that the pain you experience being overweight is much greater than the discomfort of releasing weight, you will commit to a healthy regiment of fitness and eating habits.

2) Too many people correlate food with pleasure. Usually the foods that are not so good for you too! In order to satisfy this pleasure need, you can find other activities that give you an equal or even perhaps more pleasure. For instance, you might really enjoy dancing, taking a walk on a nature trail, a day at the spa, an evening at the movies and so on. Whatever you enjoy doing, replace this activity with the act of eating.

3) Not enough time. Most people are spread really thin nowadays with work and family commitments. And although I understand and appreciate the fast paced life we all have in North America, it should not excuse us from taking care of ourselves. After all, if you get worn down, who will take care of your spouse, children and/or parents? It’s time to take notice of all that you’ve committed to and prioritize. Remove a few commitments so that you have the necessary time needed to make healthy meals and have some form of daily fitness. The bottom line is taking care of yourself is a necessity NOT a luxury.

4) Don’t feel worthy. If you have a pattern of self sabotage, perhaps deep down you don’t feel worthy of a fit body which also happens to look great in a swimsuit! If this is the case, I want you to know that I believe in you. You do deserve a healthy body and a long and vital life. So look deep within yourself to discover why you feel this way. You might need assistance with this from an objective person. Once you figure it out and deal with it head on, you can begin to transform yourself.

5) You’re afraid. Some people may just be afraid to fail so they don’t even try a new routine. One thing to always keep in mind is that all the “failures” are the pathway to success. As Thomas Edison said, “"Many of life's failures are people who did not realize how close they were to success when they gave up." Don’t sell yourself short because there is a small chance you will not attain your end goal. Instead of focusing on the possibility of failure, focus on the glory of achieving your ideal weight and health and all the wonderful things that come with better health.

If you feel stuck and need more than these steps to assist you on your journey to releasing those excess pounds, give us a call at 1-877-405-4471 or 647-405-4471.

Don’t forget, we until the end of July, we are offering a FREE sports nutrition package to all our new customers with their first order. Please call us for complete details.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com