Healthy Weight Dancing Feet

Have the Sniffles?

2011-11-23T18:47:00.000-08:00

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!

2011-11-15T05:10:00.000-08:00

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!

2011-11-08T09:53:00.000-08:00

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!

2011-11-01T18:07:00.000-07:00

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?

2011-10-25T07:47:00.000-07:00

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

2011-10-19T05:16:00.000-07:00

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!

2011-10-11T17:59:00.000-07:00

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?

2011-10-06T09:29:00.000-07:00

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

2011-09-19T08:55:00.000-07:00

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!

2011-09-06T06:09:00.000-07:00

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

2011-09-02T18:23:00.000-07:00

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

2011-08-18T08:39:00.000-07:00

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!

2011-07-25T18:49:00.000-07:00

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

2011-07-21T17:51:00.000-07:00

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!

2011-07-13T13:05:00.000-07:00

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?

2011-07-06T14:38:00.000-07:00

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

Top 5 Reasons to be Physically Active this summer!

2011-06-29T19:35:00.000-07:00

Besides the obvious reasons like looking great in a swimsuit, there are 5 really great reasons to keep active in the summer months.

1) Eliminate the fat! By balancing physical activity with a sensible diet, you’ll burn the bad fat away feeling increased levels of energy and your clothes will fit better too!

2) Pain relief. If you have chronic muscle and joint pain, regular exercise will alleviate this pain.

3) Increase your lean tissue. When you exercise your muscle mass will increase, which burns more calories at rest, ultimately resulting in extra calories being burned while you sleep.

4) Prevent or control Type 2 Diabetes, blood pressure and cholesterol levels. Exercise helps regulate blood sugar and insulin levels in people with type 2 diabetes. Of course, it is advisable that a doctor monitor you during implementation of a new exercise regiment and continue to monitor throughout. Exercise has also been shown to lower blood pressure and cholesterol levels. One reason for this is that exercise strengthens the heart muscle which means that less effort and pressure is exerted on one’s arteries. Regular exercise has also been shown to increase HDL (good cholesterol) levels in some.

5) Stay Young. There have been numerous studies to show the positive effect of regular exercise on one’s health, quality and quantity of life.

I hope this has given you some food for thought!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Summer is Here and the time is right to...

2011-06-21T12:37:00.000-07:00

It’s time to stop making excuses to work out and get yourself into shape!

If you are anything like I can sometimes be, things are always coming up to add more demands of our time - which is of course already in short supply. So when should I fit in a workout?

It’s helps to multi-task your work out. You might be thinking, How do I do that? Well it’s simple really. Make something you love to do into a workout.

Here are five examples to give you some ideas to multi-task your workout:

1) Carry your clubs on the golf course and walk the course instead of driving a cart.

2) Like dancing? Take a zumba or adult dance class 2 or 3 times a week. You can also go dancing on a Friday or Saturday night with your friends. This way you can socialize with your friends and shed some pounds!

3) If basketball, baseball or soccer is your favourite sport; join or start an adult league. Most community centres offer good rates to rent their gym or fields. Poll your friends for interest, rent the space, then split the cost among the players.

4) Promised to take the kids to the park? Bike it there. If you don’t have a bike, jog it while the kids ride their bikes.

5) Really want to catch up on your reading? Ride a stationary bike and read at the same time.

Remember, there is never the “right” time to get started on a workout plan and it certainly does not need to be the “perfect” plan. Just get up and do it!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

It’s What You Aren’t Doing

2011-06-15T06:18:00.000-07:00

Whether you are that person that makes the effort to eat well and exercise or the person who eats for convenience and only fits in exercise if there is time, what you aren’t doing is equally important as what you are doing.

When it comes down to it, habits are formed in about 28 days of a repeated behaviour and these habits can result in our good or bad health. The things that we are not doing are just as much a part of our habits as those things that we are doing. For instance, if you choose not to eat breakfast in the morning, not having a breakfast becomes a habit. This habit is detrimental to your health.

There are 2 main areas we need to be careful of when it comes to forming habits which affect our health- eating and physical activity.

I suggest you journal your activities at the end of each day, paying close attention also to what you did not do each day. For instance, you were thirsty and grabbed a pop from a vending machine versus a bottle of water or perhaps packing yourself a water bottle at the beginning of your day. Look at your day as if it is someone’s else and you are the narrator.

Do this for at least 1 week. If you really want to learn more about your habits, do this for a month. At the end of the journalling timeframe, review all your notes and decide for yourself what areas you can realistically make changes. Keep in mind a goal that is not something you can truly commit to, will not likely be achieved. It must be something that aligns with your deepest desires otherwise you will be in constant struggle with yourself.

Once you’ve decided what changes you will make, keeping the SMART goal system in mind, attack ONE goal at a time. It may be tempting to make all of your goals first priority but you will likely overwhelm yourself by putting too much on your plate. Work on one goal at a time and once it has become a new habit, move onto #2, #3 etc.

While you are in the process of implementing your new goals, continue to journal and keep in mind to pay attention to what you are not doing. Journalling is a great form of accountability. You may be able to “cheat” others but with a journal, you cannot cheat yourself.

If you’d like to discuss and enlist our support, we would be happy to help you with your health goals.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Healthy Kids are our Future

2011-06-07T18:18:00.000-07:00

Children are our future and we always want the best for our children. The best opportunities in life, good health, a respect for authority, strong morals and a successful future.

When it comes to healthy children, recent studies show that the current generation of children may have a shorter life expectancy than their parents. Why is that? Although there have been many medical advances, the increase in environmental toxins and toxins in our food is to blame for the poor quality of our food supply.

So even though we may be doing all the right things in teaching our children healthy eating habits, the quality of our food is not what it once was. In addition, junk food is so heavily marketed to kids, is easy for them to access, tastes good and is very addictive.

So why not break these habits early with healthy options which also taste good?

Here are 5 tips for healthier kids:

1) Eat whole foods - It is important to eat food as close to it’s natural state as possible. So train the kids by having lots of whole foods available to grab for a quick snack as I know the first thing my kids say to me when I pick them up after school is: “I’m hungry, Hi Mom”. Cut up melons, strawberries, have apples, grapes, natural peanut butter and grain breads in stock and other fruit or veggies available all the time.

2) Add natural sugar - Avoid refined sugars and substitute with Stevia, pure maple syrup, and brown rice syrup.

3) Avoid sugar filled drinks - Train your kids to drink water. It makes up the majority of our body and is important for many reasons including but not limited to a healthy metabolism and healthy skin. Two things important to kids as they don’t like to be teased for their weight or acne! If that doesn’t get their attention and they still want something with flavour, I recommend Performance. This is a natural sports drink which is also important for hydration for anyone during physical activities.

4) Make smart substitutions - Kids love food like pizza, pasta and hot dogs so why not substitute with a healthier version. For your pizza, have it on whole grain dough with lots of colourful veggies and lean meat toppings. For your pasta and hot dogs, substitute with a wheat or gluten free brown rice pasta dough with crushed tomatoes instead of sugary canned tomato sauce, and turkey sausages rather than beef or pork dogs!

5) Add whole food supplements - Nowadays even the best diet may not cut it. I recommend supplementing a healthy diet with whole food supplements. The brand I recommend has seen proven results for over 55 years. If you don’t know what supplements you need, feel free to call us for a complete nutritional assessment.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Make it or Break it!

2011-06-01T05:21:00.000-07:00

Are you motivated, have been working hard on releasing your excess weight but are still stuck? Wondering why you are stuck and what to do pass your plateau? More than likely you have bitten off more than you can choose.

I suggest you take a few steps back and start over again, start slow. Make the changes by doing it one at a time and you will create lifelong habits that will serve you well.

Perhaps you have a list of goals that looks something like this. That’s great but choose one and start there. You can prioritize them or just randomly choose the first goal, it doesn’t really matter. Just pick one and start!

1) No eating after 8pm

2) Bring lunch and snacks to work

3) Exercise 3-4 times a week for a minimum 45 minutes on cardio and 30 minutes on weights

4) Eat primarily fruit and veggies as snacks

5) Get up early and work out in the mornings

6) Limit eating out to once a month and choose meals wisely, paying close attention to sauces and other additives

7) Drink a minimum 8 glasses of water a day

8) Drink a glass of water first thing in the morning

9) Have breakfast no later than 1 hour after getting up in the morning

10) Eat something every 2 hours, small meals and healthy snacks. This will avoid a large meal once or twice a day.

These are all great goals and by no means a complete perfect list however trying to achieve all of them at the same time will be difficult, if not impossible.

Once you’ve decided on the first goal, write it down. Also write down your top 3 reasons for wanting to achieve this goal. For instance, looking great in a swimsuit, fitting into your pre-pregnancy clothes, improve your energy levels.

The next step is to make it public to keep yourself accountable. Tell your friends and family. In the process, you may find someone who has the same or similar goal and can be your accountability partner.

Lastly, I suggest you keep a journal of what you’re doing and eating and how you feel about it all. This will help you analyze any areas of weakness to figure out what changes you may need to make in order to achieve your goal. Remember, goals should always be SMART.

If you’re interested in learning about a line of natural sports nutrition which will assist you in achieving your healthy weight goals, there is an exciting promotion ONLY this month, June 2011, for over $80 in complimentary products. For further details, contact us at 647-405-4471.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Delicious recipes for Summer!

2011-05-26T09:37:00.000-07:00

With summer just around the corner, backyard BBQs will soon follow! Jazz up your BBQ with some yummy and healthy alcohol free smoothies.

Here are a few of my favourite recipes. Nutritional information is provided for the recommended ingredients. These smoothies are low glycemic and actually contain a complete and balanced meal serving of protein and carbohydrates.

Raspberry Chocolate Dream:

Combine all the following ingredients in a blender and blend until smooth, then pour into a tall glass and enjoy!

2 scoops of Cinch Chocolate Shake Mix

1 cup fresh or frozen raspberries (unsweetened)

1 cup non fat milk or low fat soy milk

4-6 ice cubes

Nutritional information:

Protein: 24g

Carbohydrate: 49g

Fat: 3g

Fiber: 13g

Calories: 284

Pina Colada:

Combine all the following ingredients in a blender and blend until creamy, then pour into a tall glass and enjoy!

2 scoops of Cinch Vanilla Shake Mix

1/2 cup non fat milk or low fat soy milk

4 oz fresh, chopped pineapple

1/2 tsp coconut extract

4-6 ice cubes

Nutritional information:

Protein: 24g

Carbohydrate: 48g

Fat: 3g

Fiber: 7g

Calories: 300

Cafe Mocha Shake:

Combine all the following ingredients in a blender and blend until creamy, then pour into a tall glass and enjoy!

1 scoop Cinch Cafe Latte Shake Mix

1 scoop Cinch Chocolate Shake Mix

1 cup non fat milk

4-6 ice cubes

Nutritional information:

Protein: 24g

Carbohydrate: 37g

Fat: 3g

Fiber: 7g

Calories: 280

Last but not least, for the chocolate and strawberry lovers out there:

Chocolate Dipped Strawberry Shake:

Mix strawberry and Chocolate shake powders with 8 oz non fat milk or soy milk into a blender and blend until smooth. 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.

1 1/2 scoops of Strawberry Cinch Shake Mix

1/2 scoop of Chocolate Cinch Shake Mix

8 oz non fat mailk or low fat milk

4-6 ice cubes

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

1 large fresh strawberry

Nutritional information:

Protein: 24g

Carbohydrate: 40g

Fat: 5g

Fiber: 6g

Calories: 295

Enjoy these recipes! If you have your own yummy recipes you’d like to share, post a reply or email me.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Balance Your Life!

2011-05-18T08:41:00.000-07:00

As I’ve discussed on this blog before, there is more to weight release and weight management than just good nutrition and exercise. All other aspects of your life needs to be well balanced; the emotional, spiritual and mental. Today I‘m going to talk about a way to help you achieve that balance in just 15-30 minutes a day.

It’s simple really, keep a journal. You might be thinking to yourself; “How is keeping a journal going to help me create a balanced life?”

Well, the journal might be difficult to get started if you’ve never done it before. However, once you get started you’ll find that it offers you time to slow down and think about your day.

> To think about your wins and loses.
> What you did great and what you’d like to change.

It essentially gives you some perspective on the movie called your life. It can have the same effects as meditation, therefore fulfilling your emotional, mental and possibly spiritual balance.

Journalling is also a great tool to use hand in hand with goal setting and accountability for those goals. For instance, if you have a financial goal of saving/investing 20% of your income. You may discover through your journalling that the reason you have not been able to achieve this goal is due to overspending.

Than you may need to re-evaluate this goal. Ask yourself:

> Why did I overspent?
> What did I overspend on?

Was the money spent to assist you in achieving another goal with a higher, more urgent priority; perhaps the goal of releasing excess weight and getting to a healthier physical form. If that is the case, perhaps you need to look at revising that investment figure to 10% in the interim but remember to use the SMART goal setting system. Do not set a goal without a timeline, otherwise you cannot keep yourself accountable.

To expand on accountability, a journal can help you achieve this either in addition to your accountability partner(s) or in place of one. Of course, it is ideal to have family, friends, trainers, financial advisors, etc. as your accountability partners.

However, if for some reason this is a goal that you feel you need to work on solo, a journal can become your conscious. Chances are if you have not really taken all the necessary steps to fulfill your goals, as evident in your journal, you will feel like you have cheated yourself. This will motivate you to really go after your goal or perhaps re-evaluate the goal to discover that you were not truly committed to it. Perhaps it was really someone else’s goal for you.

At the end of the day, a journal will help you bring some perspective and balance into your life. It should only take 15-30 minutes of your day to just jot down what you did and how your felt. Don’t think about it, don’t polish it, just jot down your thoughts.

Wishing you a well balanced day!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Benefits of a healthy lifestyle

2011-05-13T11:16:00.000-07:00

If you’ve ever had one of those days that you are not in the mood to fit in a workout of some kind, I hope this helps to motivate you.

Aside from the obvious benefit of physical activity like being a healthy weight, looking and feeling great, here are 10 other benefits to keep in mind when you feel like skipping 1 or 2 workouts a week:

1) Prevent Disease - There is allot of proof that regular exercise of at least 3 times a week reduces the risk of virtually all health issues including heart disease, stroke, cancer, osteoporosis, type 2 diabetes and more.

2) Look great - Improves your posture, firms your body and results in glowing skin.

3) Release weight and keep it off - Exercise burns fat, preventing storage of fat.

4) Increased Energy and Peace - If you exercise regularly, you will have more energy, be less irritated and more at peace.

5) Better Sleep - Although exercise gives you a boost of energy throughout the day, it also helps you rest more peacefully.

6) Slow down aging process - Aging naturally reduces your muscle and bone mass but with regular exercise, the loss of muscle and bone is drastically reduced.

7) Relieve back pain and other aches and pains - Any aches and pains can be reduced with regular exercise. Having said that, if you’ve suffered an injury, it’s a good idea to consult a Doctor, Kinesiologist, Physiotherapist etc.

8) Reduce depression - Regular exercise has been shown to reduce depression. In fact, some cases have shown it to be more effective than medication.

9) Stay mentally sharp - A Harvard study showed that exercise improves memory and cognitive functions.

10) Reduce incidence of illness - Regular exercise reduces the incidence of colds and upper respiratory infections.

I suggest you write out the reasons on a sheet of paper, put it next to a picture of yourself when you were in your best shape and stick it on your fridge, computer monitor, anywhere you will see it daily. If that’s not enough motivation, give us a call and we’ll help you out.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Stress Buster

2011-05-04T14:59:00.000-07:00

Do you skip your daily fitness routine if you have a ton of things to do and you’re stressed out about getting it all done? Think again! Exercise is actually a great stress reliever.

Think about it, you aren’t in front or near your computer, no colleagues or kids around. You have time to yourself to clear your mind and focus on yourself.

A 2006 study shows the protective role of exercise on stress system dysregulation and comorbidites. According to this study, stress causes your adrenal glands to get out of control then mobilize energy resources which need to be burned off. If you don’t burn it off, it could lead to a number of issues like blood sugar imbalances, storage of fat, thyroid issues and higher risk of heart attack.

There have been many other studies which have shown many health benefits to regular fitness activity, including but not limited to the following:

-exercise reduces stress induced blood pressure issues

-exercise helps control diabetes

-exercise is the best treatment for fibromyalgia

-exercise reduces anxiety and depression levels

-life-long commitment to exercise has multiple health benefits including maintaining heart mass and elasticity in 65+ year olds studied

Aside from the science, to me it simply makes sense to live an active lifestyle for one’s physical and emotional well being.

If you need a support system or are just looking to get started on a wellness program, give us a call and we’ll help you get started. With our inch loss program, you will also receive unlimited support.

Studies sourced: (http://onlinelibrary.wiley.com/doi/10.1196/annals.1367.020/full; http://cat.inist.fr/?aModele=afficheN&cpsidt=3056824; http://www.apa.org/helpcenter/exercise-stress.aspx; http://www.sciencedirect.com/science/journal/03010511)

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Lifestyle Improvements

2011-04-26T21:33:00.000-07:00

Weight release and management doesn’t need to be complicated or challenging. If you feel that it is, take a breath and take these 10 simple steps:

1) Create your SMART goal - Goals that meet this criteria are easier to achieve because they are Specific, Measurable, Achievable, Reasonable and have a Time frame.

2) Write down your goal and share it - Odds triple of your success if you share your goals because of your sense of accountability.

3) Include a reasonable amount of physical activity 3 to 4 days a week, a minimum of 20 minutes a day. Make this a new lifestyle.

4) Increase the intensity of your workouts and change it up - This causes confusion to your muscles which helps you release excess weight and avoid the dreaded plateau.

5) Do your cardio after your weight training - this encourages your body to burn more fat. Your stored sugar will be depleted during your weight training then your body will rely on fat stores to get you through the cardio workout.

6) Make eating healthier a lifestyle change - eat a minimum of 8-10 vegetable and fruit servings a day, drink lots of water and eat smaller meals 5 times a day rather than 3 large meals a day.

7) Include high quality protein as part of your breakfast - it is the most important meal of the day and a healthy portion of protein is needed to fuel you for the day. A high quality protein shake is a great and simple start to the day.

8) Take your time eating. It takes your stomach 20 minutes to communicate to your brain that you are satisfied. The slower you eat, the more likely you won’t overeat. Chew 20-30 times for a mouthful.

9) Don’t throw in the towel if you slip up!!! If you missed a workout or ate a meal that wasn’t so healthy, don’t feel like a failure. Think of it as a choice you made rather than a weakness. It’s allowed every now and then. Let your support person(s) know when you feel you are slipping.

10) Enlist support from as many people as possible! For extra support from us, call or email today to get started on a program clinically proven with an unconditional guarantee.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Live and Eat Green!

2011-04-20T19:55:00.000-07:00

What is living and eating green you ask? Aside from eating the dark leafy greens, what I’m referring to is being environmentally friendly.

As with your health, personal accountability is essential for protecting and sustaining a healthy planet too! Our food choices and the way we shop for, prepare, and serve food can impact the environment. In addition, detoxifying our home environment will greatly impact planet Earth.

Let’s honour our planet this Earth Day and make everyday Earth Day by making small, meaningful, affordable and "greener" changes to our eating habits. Here are some "green" tips to help you get started.

Make a List before you head grocery shopping! – Make a list of everything you’ll need for preparing healthy meals at home before you head out the door. This will eliminate the need to make multiple trips to the store, saving your wallet and the environment from the fuel burned!

Use Canvas – Invest in reusable canvas bags! In addition to being eco-friendly, they are inexpensive and durable. The alternative paper and plastic bags aren’t eco-friendly choices. In fact, it takes gallons of crude oil to make plastic bags, and many trees are sacrificed to make paper bags.

Drink filtered tap water – North Americans buy billions of plastic water bottles every year, and every year those same billions of empty bottles get thrown in the garbage. Break the habit and use a neoprene or stainless steel bottle instead. Just get a good quality eco-friendly filter (LINK) and fill up your water bottle! One filter for the Get Clean water pitcher filters enough water to eliminate over 2,400 plastic water bottles from landfills! This pitcher also happens to be the only one currently on the market to eliminate lead from your drinking water.

Buy Local and Organic or start a small garden and eat less red meat – Buying locally grown food at a farmer’s market and growing a small herb and vegetable garden can cut down on the environmental costs associated with transporting produce. Eating organically grown fruit, vegetables and red meat is also a good way to reduce your exposure to pesticides and hormones in addition to help reduce the runoff and pollutants from "toxic" farming that can contaminate our water, soil, and air. Try fish or turkey as a red meat replacement once or twice a week. If you’re looking for cooking tips or recipes, email us at healthyweightdancingfeet@gmail.com.

Cook and Clean Up Efficiently– Save energy and speed up cooking times by covering pots. The lid will keep the heat in and bring what you’re cooking to the right temperature faster. When it’s time to clean up, make sure the dishwasher is "full" before you run it and use a quality biodegradable dishwash concentrate. If you have a small number of dirty dishes, think about doing them the old-fashioned way: by hand, using a full basin of water (no running water) and a biodegradable dish detergent.

Replace your household products - If you currently use traditional cleaners that are not only toxic for the planet but also harmful to your health, I strongly recommend you replace them with a quality eco-friendly highly concentrated cleaner. I recommend Get Clean for many reasons including the massive saving of money in my pocket. One kit replaces $3400 in traditional cleaners! When we first tried this line of green cleaners, after having used many others, we were impressed with the positive changes to our health. The best part was that my eldest daughter no longer had environmental allergies or skin sensitivities! This line also happens to be Oprah Winfrey's favourite cleaner, it's used by NASA and by the white house cleaning staff!

I also appreciate the corporate responsibility of the company, who was the first company to obtain Climate Neutral Certification. Five trees are planted with every kit purchased. With sales of their Get Clean line in the past 12 months alone, the company has eliminated 38 million pounds of packaging waste from going to landfills and 88 million pounds of greenhouse gas emissions.

So make the small changes to be personally accountable to yourself and to your environment this Earth Month and every month going forward!

As the Native American Proverb goes, "We do not inherit the earth from our ancestors, we borrow it from our children".

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

8 Habits to Avoid!

2011-04-13T09:48:00.000-07:00

There are 8 simple habits to avoid or break if you’d like to keep your mental acuity and health.

1) Breakfast: Eating breakfast is not only good for your metabolism, it’s also important for your brain. Those who do not eat breakfast will have a lower blood sugar level which leads to an insufficient supply of nutrients to the brain causing brain degeneration.

2) Too much of a good thing: Not only does overeating cause weight issues, it also causes hardening of the brain arteries, leading to a decrease in mental power.

3) Smoking: This causes multiple brain shrinkage and may lead to Alzheimer disease. This is also true for those continuously exposed to second hand smoke.

4) Sugar, Sugar and more Sugar: Too much sugar consumption will effect the absorption of proteins and nutrients causing malnutrition and may interfere with brain development.

5) Air pollution: Our brain is the largest consumer of oxygen in our body. Therefore, inhaling polluted air decreases the supply of oxygen to the brain, bringing about a decrease in brain efficiency.

6) Sleep: Sleep give our brain a rest therefore a long-term deprivation from sleep will accelerate the death of brain cells. A healthy amount of sleep for adults is 6-8 hours of sleep. In addition, how you sleep is important. If you sleep with your head under the covers, this increases the concentration of carbon dioxide and decreases the concentration of oxygen inhaled which could lead to brain damaging effects.

7) Working hard: There is of course nothing wrong with working or studying hard. However, if you are sick, pushing through it and working just as hard will decrease your effectiveness. Your brain and your body need some rest. It’s better to give it the necessary downtime so that you come back refreshed and more efficient.

8) Think think think: The best way to stay sharp is to constantly stimulate your brain with thought. Lack of this stimulation may cause brain shrinkage.

Stay tuned next week for more timely health information.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

What does weight management and Cancer prevention have in common?

2011-04-07T18:17:00.000-07:00

The answer to the question, “What does weight management and Cancer prevention have in common?” is simply, avoid the same foods.

The same foods that may cause a person to become overweight are the same foods that could cause an excess of Cancer cells in one’s body.

It’s simple, live a healthy lifestyle and not only feel good, look great but have a decreased chance of Cancer, and other diseases. Now, of course there are many other factors to consider as it relates to Cancer. I’m simply saying, increase your chance of avoiding the disease with a healthy diet.

Ingredients to definitely avoid which are known to cause and/or feed Cancer cells are:

1) Refined sugars

2) Refined grains

3) Hydrogenated Oils

4) Nitrates

According to Michael Adams, a natural health researcher, the top 5 Cancer causing foods are:

1) Hot Dogs - They are high in nitrates. The Cancer Prevention Coalition advises that children eat no more than 10 hot dogs a month. I say avoid them all together! But if you simply must have them, buy the ones made without sodium nitrate.

2) Processed Meats and Bacon - Also high in nitrates, which also increase the risk of heart disease. In addition, the saturated fat in bacon contributes to Cancer.

3) Doughnuts - Doughnuts are doubly dangerous to one’s risk of Cancer. The reason is that they are made with white flour, sugar and hydrogenated oils THEN fried at high temperatures. According to Adams’ research, these may be the worst food one can possibly eat to increase your risk of Cancer.

4) French Fries - Also made with hydrogenated oils and then fried at high temperatures. They also contain Cancer causing acrylamides, which occurs in the frying process.

5) Chips, crackers and cookies - All of these foods are usually made with white flour and sugar. Once again not a healthy combination of ingredients.

So the bottom line is,

1) Avoid these processed foods,

2) Eat a mostly raw fruit and vegetable diet,

3) If you want cookies or other treats, make them at home with safe ingredients (ie. replace white flour with whole grain or spelt flour)

4) Never ever do your grocery shopping when you are hungry, and

5) Be active. This should keep you as healthy as possible.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Weight No Longer! Act NOW!

2011-03-31T07:02:00.000-07:00

As with any health challenge, start from the inside out! You need to get to the core, to the root of the problem. If you simply band aid or deal with the symptoms, you will not likely achieve optimal health.

If you are struggling with weight, take a look at your total health, all aspects of your life - physical, mental, emotional and spiritual. They are all connected and if you are imbalanced, dissatisfied or frustrated in one area of your life, it will eventually translate into the other areas.

The negative energy experienced in one area of your life can manifest itself in other areas, particularly one’s health. It is therefore best to deal with these issues head on, rather than throwing them to the bottom of the well, hoping you’ll forget. When we do that, it has the opposite effect of requiring even more energy to continuously push those negative feelings and thoughts further down the well anytime an event triggers those memories.

When it comes to weight, I have found that in most cases, the weight is a result of an imbalance elsewhere in your body or in your life. It is very possible and likely that unresolved issues in a close and important relationship caused certain areas in the body to disfunction, ultimately causing weight issues, or other health issues.

Therefore, it is important to address all of the areas in one’s life in conjunction with a weight release program to ensure success. The program itself may work without addressing these other issues however the results may not be long-lasting.

If you are ready to release your excess weight, this is the best time to contact me! Start the program I recommend before TODAY (March 31st) and you can receive up to $360 in free weight management products and get support for those underlying issues. Start before April 7th and receive up to $208 in free weight management products, as well as the support needed.

Remember, “The first wealth is health” Ralph Emerson.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Successful Weight Release

2011-03-24T04:37:00.000-07:00

Let’s keep it simple! When it comes right down to it, there are 8 simple rules to successful weight release.

1) Don’t go on unhealthy fad diets - Make healthy lifestyle changes to your diet instead. A diet, whereby you are limiting certain foods and/or eating less frequently results in your body’s metabolic rate decreasing and responding with famine experience. In other words, storing most of what you eat as fat.

2) Eat 5 small meals everyday - Keep your metabolism working and your blood sugar level balanced by eating more frequently. However, this is not a licence to eat processed food all day long!

3) Drink lots of water - Natural hunger occurs when you’ve had an adequate amount of water and you are still hungry. That’s why it’s important to drink plenty of water. To calculate the amount of water you should drink in ounces, divide your body weight in half.

4) Avoid processed food - Pop, chips, cookies, chocolate bars, white enriched floor, white sugar etc. All these foods should be avoided, or at the least, reduced.

5) Eat the right kind of fat - You need good fat to burn bad fat! Eat dark leafy veggies, flax oil, salmon, seeds, nuts etc.

6) Keep the body moving - Find a physical activity you enjoy and do it often - at least 3 times a week!

7) Sleep - Sleep is an important source of nutrition too. It helps to keep you balanced and reduces stress triggers. Between 6 to 8 hours of sleep is sufficient.

8) Believe in yourself - Set your goal using the SMART system, write it down, share it with people that will encourage you and keep you accountable and finally stay focused on the end goal!

If you are looking for a long-lasting program and a support system to keep you accountable, get in touch with us. If you start our program before March 31, 2011, you will receive up to $360 in free weight release products!

Remember, “The first wealth is health” Ralph Emerson.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Let’s entertain!

2011-03-16T19:33:00.000-07:00

It’s been a little while since I’ve shared some tasty and healthy recipes with you so I thought I’d share today.

Spring is in the air and you might be entertaining more guests in the spirit of the upcoming warmer weather.

Here are some simple, delicious and healthy recipes:

Chicken Cacciatore

Ingredients:

¼ t black pepper

1/8 t salt

2 lbs chiicken breast meat, skinless

1 t olive oil

1 C sliced fresh mushrooms

½ C chopped onion

2 garlic cloves, minced

¾ C dry red wine

½ t dried oregano

¼ t crushed red pepper

2,14.5 oz. cans plum tomatoes, undrained and chopped

Directions:

Sprinkle black pepper and salt over chicken breast meat and set aside. Heat olive oil in large non-stick skillet over medium heat. Add chicken and cook 5-7 minutes on each side or until lightly browned. Remove chicken from skillet, cover and set aside. Add mushrooms, onion and garlic to skillet, sauté over medium heat 5 minutes. Add wine and next 3 ingredients; bring to boil. Cook 10 minutes or until sauces is slightly thickened, stirring occasionally. Return chicken to skillet; cover and cook for 5 minutes. Uncover; turn chicken over and cook an additional 10 minutes or until chicken is done.

Makes 8 servings (4 ounce chicken = 1 serving)

Calories: 221/serving

Nutritional information per serving:

35g protein

5g carbohydrates

2.5g fat

123mg sodium

86mg cholesterol

1g fiber

GREEN BEANS

Ingredients:

1 lb fresh green beans

¼ C chopped onion

2 minced garlic cloves

½ t salt (optional)

1/8 t fresh ground pepper

1/8 t crushed red pepper flakes

2 T shelled sunflower seeds

1 t chopped fresh oregano

Directions:

Cut the ends off the green beans. Place beans in saucepan, add 1 cup water, onion, garlic, salt and pepper. Cover and bring to a boil, reduce heat to simmer and cook about 8 minutes until the beans are crisp and tender. Drain. Sprinkle sunflower seeds, oregano and crushed pepper over the bean. Toss lightly to mix.

Makes 6 servings.

Calories: 61/serving

Nutritional information per serving:

2g protein

8g carbohydrates

3g fat

195 mg sodium

0mg cholesterol

2g fiber

Apple-Cranberry Bake

Ingredients:

1 C dried cranberries

1/2 C chopped pecans

1/4 C brown sugar

1/2 C water

1t 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

Enjoy your meal!

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Not all Protein is created equal!

2011-03-07T16:21:00.000-08:00

Food provides us with roughly 20 amino acids, most of which are non-essential since our body can make it for itself! However, there are 9 essential amino acids which our body cannot make on it’s own. Unlike the fats and carbs that we consume, these amino acids are not stored in the body. In other words, we must consume a constant and steady supply of the protein rich foods which contain these 9 essential amino acids.

What do you think is the best source of dietary protein? Animal or vegetable sources? As you may have guessed, not all protein is created equal and the quality of one’s dietary protein, in large part, determines how well a child will grow and develop, and how well an adult will maintain his or her health. In other words, high quality protein sources provide enough of the essential amino acids needed to support the body’s daily job of keeping us strong and healthy, while lower quality protein simply does not.

There are 2 key factors that effect the quality of the protein:

1) Digestibility

2) Composition of amino acids

The digestibility of protein is a measure of the amount of amino acids absorbed from a given protein intake, and amino acid composition refers to the simultaneous availability of all the needed amino acids from a food we choose to eat.

In general, animal-sourced proteins (meat, fish, poultry, eggs and dairy) are considered high quality proteins, as is soy, a vegetable sourced protein. However, other sources of vegetable protein tend to be of a lower quality and are often referred to as incomplete proteins because they don’t provide all the essential amino acids the body needs.

When it comes to a healthful protein, it’s also important to pay attention to what comes along with the protein in your food choices. For instance, an 8 ounce steak is a great complete source of protein with about 54 grams but it also delivers 44 grams of fat, of which 16 grams are saturated fats. Saturated fats raise blood cholesterol which ultimately increases your risk of heart disease. On the other hand a cup of cooked lentils has 18 grams of protein but less than 1 gram of fat. The best animal protein sources are fish and poultry.

Vegetable sources of protein, including soy protein beverage mixes, are also an excellent choice, and many also provide healthful amount of other essential nutrients such as fibre, vitamins and minerals.

There are soy based protein beverages which not only give you all 9 essential amino acids and other nutrients, but also help you to release and maintain a healthy weight. Please contact me if you want to know what soy protein beverage I use based on my research.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

The Power of Protein!

2011-03-02T05:08:00.001-08:00

Protein is essential to the growth, repair and maintenance of body tissues so it is crucial to consume an adequate amount of quality protein for our health.

Protein is also required for making enzymes and hormones. Enzymes are catalysts essential to all life processes. Hormones are powerful chemical messengers that circulate through your bloodstream to specific target cells, where they generate a wide range of biological responses.

Protein also helps your body maintain fluid and electrolyte balance, provides a source of energy, and helps our body fight off disease. These are the powers of protein in a nutshell!

Research suggests that protein as a dietary aid can also assist with weight release and management. High quality protein in the context of an overall healthful diet may also have positive effects on our body weight and body composition as we age, as well as play a role in the prevention of heart disease, osteoporosis and certain types of cancer.

In a relatively recent study published in the American Journal of Clinical Nutrition, researchers studied the effects of increasing dietary protein while maintaining carbohydrate content on weight loss, appetite, calorie intake and fat mass in a small group of study participants.

Initially, participants were instructed to follow a weight maintaining diet (50% carbs, 15% protein, 35% fat) for 2 weeks. Then, after the 2 weeks, they were asked to maintain the same calorie intake but increase the protein intake to 30% and reduce the fat intake to 20% for the next 12 weeks. Even though participants could eat as much food as they wanted in those 12 weeks, they actually reduced their calorie intake by an average 441 per day, lost an average 10.8 pounds in body weight and 8.2 pounds in body fat.

When it comes to heart health, recent research findings suggest that, if done in a healthy way, eating a little more protein - particularly vegetable protein - while cutting back on refined carbs will benefit the heart. A 20 year study of 82,802 women found that those who ate low carb diets high in vegetable sources of protein and fat had a 30% lower risk of heart disease, compared with women who ate high carb, low fat diets. But women who ate low carb diets that were high in animal fats or proteins did not have a reduced risk of heart disease.

Tune in next week, when I discuss why not all protein is created equal and touch on the benefits of quality protein as it relates to preventative health, as well as weight management.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Weight and Heart Health

2011-02-23T08:29:00.000-08:00

February is Heart Health month so I thought I’d discuss how to keep your heart strong and healthy.

Let’s start by asking ourselves 2 questions:

1) What are you doing to keep it healthy?

2) What are you doing to challenge it?

While you think about the answers to these questions, consider the following risks of cardiovascular disease:

1) High blood cholesterol reading

2) Diabetes

3) High blood pressure

4) Smoking or exposure to second-hand smoke

5) Nutrient deficiencies

6) Being overweight

7) Lack of physical exercise

80% of heart disease and stroke are preventable, so take personal responsibility for your heart by:

1) Eat heart healthy foods

2) Exercise on a regular basis

3) Keep LDL cholesterol low (by consuming lots of antioxidants)

4) Don’t smoke and avoid second hand smoke

5) Supplement generously and wisely with whole food quality supplements

When it comes to eating heart healthy foods, start by reading the labels when you are shopping! Avoid saturated fat, choose beverages with low or no added sugar, choose foods with fiber and foods high in potassium.

Eating from the 5 most important food groups are also important:

1) Raw nuts and seeds - flaxseed, almonds, chia seeds

2) Whole grains - oats, hemp hearts

3) Vegetables - cabbage, carrots, spinach, broccoli

4) Fruit - apples, berries, cantalope

5) Plant based protein vs animal - raw soy protein, lentils, variety of beans

The 5 most important herbs and spices you should have everyday in addition to the 5 food groups are:

1) Turmeric

2) Cayenne

3) Medicinal teas - green, matcha, red, white

4) Garlic

5) Cinnamon

Lastly, for a healthy heart there are 5 important supplements recommended: (hyperlink all the below)

1) Vitamin E - is a fat soluble antioxidant. Optimal levels of E are essential to protect the cell membrane of the DNA.

2) Coenzyme Q10 - is a vital catalyst responsible for creating the energy your body needs for life. Clinically proven benefits in treatment of a wide variety of cadiac conditions

3) Fish Oils - research shows that Omega 3 fatty acids promote cardiovascular and cognitive health and help retain normal blood pressure and triglyceride levels

4) Lecithin - Lecithin is nicknamed "nature's emulsifier" because it helps the body absorb fats and fat-soluble vitamins

5) Resveratrol - contains powerful antioxidants

There is much more detail I could share with you but these are the basics. If you have any questions or concerns, feel to contact me at 1-877-405-4471.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

10 Simple Steps to Releasing Fat

2011-02-15T20:36:00.000-08:00

Ever wonder why you gain weight back after losing it on a program? It’s simple, you lost more muscle mass than fat, therefore regaining it back is easy and fast. In order to preserve your metabolism, you need to retain your muscle mass and target release of your FAT!

How do you do this? Here are 10 simple steps:

1) Make it a lifestyle not a diet - Diets don’t work for many reasons. For some, the concept of depriving yourself of certain foods is not healthy. Most importantly, your body goes into famine mode and stores most of what you eat as fat, ultimately slowing down your metabolism.

2) Interval eating - Eat 5 times a day, starting with a substantial protein rich breakfast. Most of your other meals should be small in comparison to breakfast. This keeps your blood sugar levels in balance.

3) Drink lots of purified water - If you drink enough water everyday, you will experience natural hunger. This ultimately means you will not be hunger or crave unhealthy food at all hours of the day.

4) Avoid all things processed - Food with sugar, flour, bad fat etc will cause cravings of more of the same. Reach for a fruit or veggie instead and you’ll curb those cravings.

5) Eat Good Fats - You actually need fat to burn fat but there is a difference between good fat and bad fat. Eat foods high in essential fatty acids like raw nuts, seeds, leafy greens, salmon, flad oil and much more.

6) Eat Good Carbs - You also need good carbs much like you need good fats. Example of good carbs are Quinoa, Millet, Sweet Potatoes and much more.

7) Regular physical activity - You don’t need to go to a Gym or buy expensive equipment. Do something you enjoy and do it a minimum of 3 times per week for at least 30 minutes each time.

8) Get enough sleep - An average adult needs 6-8 hours of sleep. Be sure to get enough sleep and to keep a routine when it comes to sleep.

9) Believe it can happen - You need to be all in mentally. You can’t simply go through the motions and expect to become healthy. You need to believe it can happen, envision it and live it.

10) Set your goals, write them down and share them - Don’t keep your goals to yourself, write them down and share them with family and friends for accountability. Accountability goes a long way!

All the best to you in achieving your weight release goals. Keep us posted and let us know if we can be of assistance.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Make it a Lifestyle

2011-02-11T08:28:00.000-08:00

A relatively new client of mine gave me a glowing review today. This gentlemen had first approached me about 5 months ago requesting I do a health and nutrition talk to a group he had organized.

Without getting into the details, the talk took place and he became intrigued by what I do. After months of educating him on what I can offer him, giving him a sneak peak of the plan, he decided he was going to give it a try. Now, not only has he taken control of his weight, he has increased energy and endurance in and out of the gym, is learning to make positive lifestyle changes and he is excited about his future health!

In our discussion today, I was reminded of how crucial it is to work on our internal well being as well as our external. Because if all we are concerned about is “looking good” for the upcoming summer then we will lose weight but we will find it again in the fall. If our deepest intentions are clear than we will release the weight and we will not gain it back once it has been released.

I wish you all internal well being first and foremost; the external will follow.

“The first wealth is health” Ralph Emerson

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

What Do I Really Want?

2011-02-04T07:49:00.000-08:00

We are now into the second month of the year and by now the majority of those with a goal of being healthier and/or releasing excess weight have already given up!

When it comes to any goal - health related or otherwise - the key is to truly want the end goal. If you are not truly motivated to achieve the goal or do not believe you are capable of achieving it, you will not likely achieve it. In some cases you may achieve it however, chances are you will not likely maintain it unless you truly want it.

Are you questioning yourself about whether or not you truly want to be healthier?

Perhaps you are wondering, what is she talking about? Of course I want to be healthier!

Before you say, “She is off her rocker!” Think about the answers to these questions:

Will you follow a “diet” to release your excess weight?

Would being healthier be a drastic lifestyle change for you?

Do you want to release your excess weight because you feel you need to in order to fit in?

Has your doctor prescribed that you get yourself on a diet in order to avoid heart disease or other health issues?

Do you feel you need to lose weight in order to keep your life partner happy or in order to find a life partner?

Although a doctor’s recommendation for you to slim down in order to prevent disease is an excellent reason to living healthier, if you answered “yes” to any of the other questions then perhaps YOU don’t really want to release the weight.

Maybe deep down inside you are comfortable with your weight because it’s all you ever known. Or perhaps you are comfortable with the weight because it makes you invisible in some ways.

Whatever the deep seeded reasons are you must come to understand them and come to a conclusion about what YOU truly want for yourself. Because, no matter how much better it will be for you to be lighter and healthier, unless it is truly what you want no fitness or diet program or even lifestyle change will get you there.

What you say you want and what you truly want must be in alignment to achieve success with any aspect in your life; whether that is to release excess weight or to earn $500,000 this year. Therefore, it is imperative that you get to the root of you and work on yourself inside and out in order to achieve a long-term healthy YOU.

It is my mission to help as many people succeed on their journey to a healthier being as possible. To assist you in your journey, we’ve extended our FREE offer to the end of February. For further details on how to receive up to $360 worth in FREE weight release products please call me at 1-877-405-4471.

Imagine a life whereby there is no need to count calories and spend endless hours in a Gym. A life whereby you know exactly what you want and you know exactly how to do it to fit in YOUR lifestyle. Never “diet” again!

If you’d like us to assist you in your journey to discovering the true YOU, and how to maintain a healthy YOU without dieting and several hours in a Gym, contact me at 1-877-405-4471.

All the best to you in your journey!

I’d like to leave you with a quote as food for thought:

“This is the great error of our day, that physicians separate the soul from the body. The cure should not be attempted without the treatment of the whole, and no attempt should be made to cure the body without the soul.” Plato 427-347 B.C.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

I Need Results Like Yesterday!

2011-01-26T06:08:00.000-08:00

So I often hear statements like these from clients: “ I have a wedding in 4 weeks and I need to lose 20 pounds by then” or “My high school reunion is coming up and I don’t have time for a complicated program. Please tell me exactly what I need to do and eat to lose 35 pounds in 6 weeks!”

Okay, so quick weight release is never something I recommend however, if you are serious and committed to your goal weight, I can certainly recommend a program. Every person’s situation is unique and would require tailoring to their body’s needs and their goals.

Having said that, there are some recommendations I would make to most clients, in general:

1) Start on the cinch inch loss program offered by Shaklee. Please refer to last week’s blog post for the detailed reasons why this program works on a permanent basis.

2) Drink lots of water

3) Eat a small meal or snack every 2 hours. You should have a total 3 meals and 2 or 3 snacks per day. On the cinch program, some of these meals and snacks are provided to you.

4) Eat lots of organic or locally grown vegetables as well as some fruit. Some fruit can be high in sugar and/or carbs; as well as carrots so don’t eat too much of these.

5) Eat a handful of nuts or seeds whenever you feel hungry and there is still time before your next snack or meal

6) Don’t forget your legumes. Eat more legumes as your protein source than animal proteins.

7) A minimum of 30 minutes of intense physical activity everyday

8) Be sure to make your exercise movements more complex in order to burn more calories. For instance, if you are using some muscles to stabilize while at the same time other muscles are performing a movement, this will result in a higher intensity workout. For example, free weight walking lunges

9) Constantly switch up your routine. This applies to each individual workout as well as your daily routine. What I mean is that during any given workout, you should work on various body parts in your reps and alternate. For instance, do 1 set of reps for the legs than another set of reps for the arms, keeping alternating to exhaustion. As for your daily routine, be sure NOT to do the same workout routine everyday of the week. Your body will become accustomed to it and will no longer respond favourable.

10) My final recommendation is to enlist support. This could be your friend, your spouse, a neighbour or perhaps a professional like Gift of Nature and their network of health professionals.

If you have any questions about any of the above or would like to offer additional information, feel free to post your question or comments. You may also email or call me directly. See below for contact information.

If you'd like to get started on cinch inch loss, find out how you can receive $152 in FREE cinch products before January 31st!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Weight Loss 101: What you need to know before you choose a program

2011-01-18T20:55:00.001-08:00

Are you one of those people who have tried every diet on the market only to be disappointed with the ultimate result? You are weak while you are on the program, you get to your goal weight and you simply don't know how to integrate back into reality. Ultimately you gain everything back PLUS another 15 pounds.

Sound familiar? This has been my husband's experience too so I understand where you are coming from.

The bottom line is the programs he tried did not:

1) Facilitate targeted fat loss. There is a difference between weight loss and fat loss; and you want to lose the fat!

2) Provide him with adequate nutrients to maintain his muscle and strength. The focus was on the scale not on his health and

3) Teach him the lifestyle changes he needed to maintain a healthy weight after he was done with the program

In my search for a natural and superior program which will provide my husband permanent results, I discovered the Cinch Inch Loss program.

Yes, there are 1,001 weight loss programs out there. There are some that are better than others. Is Cinch the best one? I believe it is because it has already worked for my husband and countless others.

He has already lost over 40 pounds, ran in a 5KM run, a Half Marathon and he is currently training for a Full Marathon. Since releasing over 40 pounds in 2009, he has maintained this weight. He recently restarted the program and has already released another 10 pounds in just 2 weeks!*

This program has been clinically tested and specially formulated to help you break the vicious diet cycle so you:

1) Keep muscle you have

2) Burn fat you don't need

3) Lose inches you don't want

This program gave my husband his life and energy back! So there is much more I can say about it but I'll keep it short and sweet!

Reasons to buy this program NOW:

1) Buy before January 31, 2011 and you can receive over $360 worth of Cinch products absolutely FREE! Contact me for details at 1-877/647-405-4471.

2) It's affordable. Rather than paying for a calorie rich fast food which adds more inches to your waist, enjoy a wholesome protein rich Cinch meal replacement for a fraction of the cost of fast food.

3) It's simple. You can grab it and toss it into your purse or car and enjoy it when you need it

4) Tastes good, it's nutritious and it satisfies your hunger! With so many flavours to choose from, you can select your favourite or combine flavours to create your favourite. You get the necessary protein which satisfies your hunger while providing you the nutrients needed to give you with energy to get through your day.

5) Retain your muscle mass! All Cinch products are powered by Leucine, which is a muscle-retaining amino acid that helps you keep muscle while you lose fat and inches. In fact, this is the key element missing from other programs. Muscle is important to our metabolism; when you lose muscle, your metabolism slows down.

6) Support, Support, Support! You have access to many online tools, including the cinch wellness chat community as well as support from the medical team. In addition, if you purchase the Cinch starter kit, you receive a program guide which walks you through the program. You can record your current measurements and weight and your goals to help you determine what you need to do to achieve your goals.

7) 100% money back guarantee, so you have nothing to lose except inches! Imagine, if all those diets you've tried so far gave you your money back? I know in our case, we'd have about an extra $50,000 in our bank account.

So if you're interested in a simple and affordable program, and you'd like to take advantage of our special, contact me before January 31st!

To your health,

Nadia

Your weight loss partner

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

*Results are not typical. Each individual's results are based on a number of factors including their starting weight.

How to make your New Year's Resolution Stick!

2011-01-12T07:33:00.000-08:00

For the most part, stats show that most New Year’s Resolutions become history by mid-February! In fact, approximately 50% of Canadians resolve to lose weight and only 15% stick to their resolution beyond February.

As we discussed last week, SMART goals that are written down will increase your odds of being successful. If you missed last week’s blog post, please go ahead and read that first before continuing on with this post.

Once you’ve set your SMART goals, whether they are related to weight or otherwise, here are some additional recommendations to help keep you on track.

1) Break it down - set smaller goals. If your goal is a 3 month goal as with my example in last week’s blog post, break it down to weekly goals. This will help keep you on track.

2) Visualize your success - With a weight release goal, if you have a picture of yourself from when you were at your goal weight. Put it on your fridge! To add to this, you can also buy yourself that outfit you fell in love with in the size you want to be and hang it on your closet door so you see it everyday.

3) Think Positive - Post your favourite inspirational photo or quote somewhere you will see it everyday. Subscribe to an inspirational newsletter.

4) Make it public - Tell people what your goals are and ask them to help you stay accountable. Tell your family, friends, colleagues at work etc. You have a facebook account? Post it on your wall!

5) Make it permanent - Start with small changes and progress to the lifestyle you ultimately want. For instance, start with increasing your water intake, then move onto reducing “bad” fat from your diet. Fat is still important to us, we must be sure to consume good sources of fat as opposed to bad fat.

6) Support, support support - Seek support! If you are not getting it from your family and friends, hire someone to work with you. You may need a trainer, a nutritionist or a dietician. All of which are available on our team. If you wish to contact us for details, call me at 647-405-4471.

Stay tuned to next week’s blog to learn how to successfully attain your weight release goals.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Happy New Year!

2011-01-05T07:59:00.000-08:00

My friends and blog readers, I wanted to wish you optimum health and prosperity for 2011 and beyond!

Whether your goal for 2011 is to release your excess weight or to quit smoking, I hope you succeed. In order to be successful in your goals, I have one important recommendation. Write down your goals! You have about a 90% higher rate of success if you write it down. This not only makes you accountable to yourself and others but it also sends out your goals into the universe.

Sounds simple? For the most part, it is pretty simple, particularly if you use the SMART goal setting system.

For greater success with your goals, your goals should be the following:

-Specific. Don’t simply say: “ I want to lose weight” The universe and your subconscious won’t know how to help you achieve this goal. A better goal would be, “ I want to lose/release 20 pounds” or “I want to lose 4 inches off my waistline”

-Measurable - Your goals must be measurable to be able to work towards it. For instance, I want to be happy is not measurable.

-Achievable - Your goals should definitely stretch you beyond your comfort zone but if it is too far out there, you will not be mentally and physically committed to achieving the goal.

-Realistic - This does not mean “easy”. It means “do-able”. For instance, if you love chocolate and set a goal of “never” eating chocolate again, this is not very realistic or reasonable at that! Instead, you might set a goal of cutting down on your chocolate intake and replacing those cravings with fruit 90% of the time.

-Time driven - Setting a timeline for reaching your goal provides you with a clear target to work towards. Without a timeline, there will be no sense of urgency. Sharing your timeline with others will also help you to be accountable to yourself and your goals.

Here’s an example of a SMART weight release goal:

“My goal is to release 20 pounds and 4 inches off my waistline by April 1, 2011. I will do this by reducing processed, restaurant and fast foods to a maximum of one meal a month; eating a minimum of 8 servings of fruit and vegetables per day and drinking a minimum of 10 glasses of water a day.”

Hope this helps you with your goals for 2011! Stay tuned next week for more tips on how to help you achieve your goals.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Too Old to Exercise? For Real?

2010-12-30T10:19:00.000-08:00

One of my regular blog readers, sent me an email a few days ago and asked me if she is too old to exercise. She gave me a bit of her history in the email but I needed to know more. I emailed her requesting her phone number. Then when I called her we had a lengthy conversation so I can get to the core of what she meant.

Turns out she is 59 and everyone around her says she is old; her kids, her friends (who are mostly about the same age) and her colleagues at work. Her friends complain of this and that other health issue, all of which are non-issues for her! Her kids, well, they are kids.

She actually thought that perhaps she was disillusioned by the way she left and the way everyone actually saw her. When I got to the bottom of it, the truth was, she was in great shape, took great care of herself and had no major health issues - except doubt inflicted by those around her! Even after my pep talk didn’t work, I asked her if I can feature her in my blog to make a point and if she would then take my word for it and she agreed.

I want to first explain something that is the cause of Rose's self-doubt. It's a concept called belief systems. Unfortunately, whether it goes back to childhood or newly inflicted belief systems, we go through our lives being told certain things that we internalize and make a part of our belief systems. This is of course not true of everything. The opinions of those closest to us, of those we most respect and love are usually internalized.

If we imagine for a moment, that we use more than the average 10-20% of our brain capacity to shatter these belief systems, we will have an awesome power. A power to create our own beliefs based on what we want to achieve in every aspect of our lives. This is not something that can happen overnight and certainly requires continual work. This is a whole other blog in itself!

Okay, now I will admit that scientifically, we lose physical power with age. Science shows us that our hearts and lungs are not as efficient at processing oxygen, our muscles lose power, our bodies recover and heal more slowly from exercise and our eyesight isn’t as good as it was when we were younger. Having said that, this is the majority and does not mean it must include YOU!

Over and above this, there is good news too. According to Masters Athletics, a person’s athletic endurance peak is between 30 and 35. At 50, you are still 90% as durable and 80% at 65. In addition, no matter what age you begin an exercise routine, you will get relatively the same improvement as a younger person.

So in Rose's case, she has been working out regularly since her teen years, and when she says she feels like she is 25 not 59, chances are science will show this to be accurate. So when your 59 year old friends complain of aches and pains, take a look at their physical activity. If they have a sedentary lifestyle, chances are they are scientifically older than their chronological age.

The final issue I want to address is muscle strength with age. I’m sure you’ve all heard that you lose 10% of your muscle fibers per decade after age 50. As with everything else I’ve mentioned, this can be negated with proper strength training. In fact, if I were to compare my active 59 year old case study to a sedentary 40 year old, I can guarantee that Rose's body muscle content will be considerably higher than the 40 year old!

Bottom line, create and maintain an active lifestyle, eat healthy and add smart supplementation to your day and you will shatter what science shows us about aging!

If you have any questions about any of the above or would like a list of my recommended smart supplements, contact me at 647-405-4471 or 1-877-405-4471.

Wishing all my blog readers an active and healthy 2011!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Recipes for a Healthy Holiday Season

2010-12-23T08:57:00.000-08:00

Looking for some healthier options for your holiday meal?

Here is a collection of recipes you can try out:

Roast Turkey

Ingredients:

12 lb Turkey, giblets removed, washed inside and out

2 sprigs of thyme

2 sprigs of oregano

2 sprigs of sage

3 sprigs of fresh parsley

3 T olive oil

2 T dry white wine

2 T paprika

3 each small oranges, peeled and cut into wedges

2 each onions, cut into wedges

1 C low-fat, low-sodium chicken broth

fresh pepper to taste

Directions:

Preheat oven to 325 degrees F. With your fingers, lift up skin of turkey breast and slip thyme, oregano, sage and parsely underneath skin. Combine oil, wine, paprika and pepper. Rub this mixture over the surface of the turkey. Place the oranges and onions inside the turkey.

Place turkey, breast side down in roasting pan. Pour the chicken broth into bottom of pan. Cover loosely with foil. Roast for 20-25 minutes per pound, basting periodically. Halfway through, place turkey breast side up. During the last 45 minutes of roasting, remove cover. Continue to roast until the leg moves easily and juices run clear. Let stand for 20 minutes to help let juices settle for easier carving.

Makes 8 servings.

Calories: 203/serving

Nutritional information per serving:

28g protein

9g carbohydrates

6g fat

80mg sodium

72mg cholesterol

2g fiber

Yukon Mash Potatoes

Ingredients:

3 large shallots

2 t olive oil

½ C low sodium, low fat chicken broth

2 t minced thyme

1/8 t ground pepper

1 dash salt

1 lb Yukon gold potatoes (or russet), unpeeled and cut into chunks

½ C evaporated skim milk (for no dairy substitute with low fat soy milk)

Directions:

Preheat oven to 400 degrees F. Place shallots, oil, broth, thyme, pepper and salt in a small casserole dish. Cover and roast until shallots are very soft and brown, about 45 minutes. Remove the casserole from oven.

Cook potatoes in large pot of boiling water until they are soft, about 30-35 minutes. Drain the water from the pot and place potatoes back in pot over low heat to let them dry a bit. Heat the milk over medium-low heat.

Add it to the potatoes and whip. Add the roasted shallots and whip again until the potatoes are the desired consistency.

Makes 6 servings

Calories: 119/serving

Nutritional information per serving:

4g protein

23g carbohydrates

2g fat

103mg sodium

1mg cholesterol

2g fiber

Pesto Roasted Vegetables

Ingredients:

1 T balsamic vinegar

1/2 T olive oil

Dash of salt

Dash of ground pepper

1 C sliced new potatoes

1 C sliced zucchini

3/4 C mushroom halves

1 C broccoli flowerets

Non stick cooking spray

2 T pre-made garlic pesto

Directions:

Combine vinegar, oil, salt and pepper in a large bowl. Add vegetables and toss well. Arrange vegetables in a shallow roasting pan coated with non stick spray. Bake at 475 degrees for 10 minutes. Turn vegetables over with a large spoon or spatula and bake for another 10 minutes or until tender and browned. Once vegetables are cooked place in a bowl and add pesto and toss to coat evenly. Serve as a side dish.

Makes 2 servings. Serving size is 1 cup

Calories: 157/serving

Nutritional information per serving:

6 g protein

15g carbohydrates

8 g fat

98 mg sodium

0mg cholesterol

3g fiber

Cinch™ Holiday Eggnog Shake

Ingredients:

• 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

Directions:

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.

Nutritional information per serving:

305 calories

24 g protein

44 g carbohydrate

5 g fat

6 g fiber

29 g cholesterol

And finally for desert, Apple-Cranberry Bake

Ingredients:

1 C dried cranberries

1/2 C chopped pecans

1/4 C brown sugar

1/2 C water

1t 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

Enjoy these recipes and feel free to let us know how they turned out!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Plans your meals, release the excess weight!

2010-12-17T20:02:00.000-08:00

Are you planning your meals everyday? A simple plan for the next day can result in the release of your excess weight in no time. The more time is spent planning, the more thought goes into your meals and ultimately the healthier your meals! Aside from the obvious reasons, this is due in large part to subtle differences in what you consume making a large difference in the waist-side.

Obviously with the holidays just around the corner, there are allot of social gatherings and lots of high calorie treats to sink your teeth into. It’s hard to say “No” to all the goodies offered to you this time of year. My suggestion is that you take a healthy treat with you along with the bottle of wine you were planning on bringing. This way, you know there is at least one healthy treat you can enjoy.

As for the rest of the goodies, don’t sweat it - or rather - sweat it all! What I mean is, workout an extra hour or just workout more intensely to make up for the extra calories you’ll be consuming.

There is nothing wrong with enjoying your turkey. It’s a great source of protein however, if you drown it in gravy and eat allot of stuffing along side it, you are eating allot of excess calories you’ll likely regret later. Enjoy your holiday meal in moderation.

Some other simple suggestions that will go along way to maintaining your waist-side:

Go easy on the eggnog

Don’t consume allot of alcohol

Eat Yams instead of Potatoes

Eat some fruit instead of fruit cake

At the end of the day, you are likely to maintain your current weight. After the holidays, you can go back to your daily meal planning and fitness routine to release your excess weight.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Halibut Anyone?

2010-12-08T08:40:00.000-08:00

With Thanksgiving behind us and now Christmas around the corner, are you sick of Turkey yet? Well, we wanted to give you a break from the Hen with a healthy Halibut recipe. This recipe makes 4 servings at only 295 calories per serving!

Halibut Kabob: Ingredients:

1 lb halibut steaks, 1 inch thick

1/4 cup fresh lemon juice, juice of 1 lemon

1/4 cup olive oil

3 shallots, thinly sliced

1 teaspoon Italian herb seasoning

1/2 teaspoon dried thyme, crushed

1/2 large red onion, cut lengthwise into thirds

Directions:

Preheat broiler. Cut fish into 1 inch cubes and set aside. In a bowl, mix lemon juice, oil, shallots, herb seasoning and thyme. Add fish and toss to coat. Marinate in refrigerator for at least 5 minutes, but no more than 1 hour. Pry onion apart in single layers. Thread each skewer, alternating with onion and fish, using four pieces of fish and five pieces of onion. Place skewers on a broiler pan and broil four inches from heat 2 to 2 ½ minutes on each side or until fish is no longer translucent. And Enjoy!

Nutritional Information per serving:

30g protein

4g carbohydrates

17.5g fat

82mg sodium

48mg cholesterol

Let us know how the Halibut turns out when you try it!

Until next week....

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

75* POUNDS HEALTHIER!

2010-12-01T19:49:00.001-08:00

We had such an overwhelming response to our request for more testimonials that we’ve decided to feature one more this week. I hope you enjoy Amy’s journey!

Amy says, “Sugar was my own personal demon."

A few years ago, Amy was in "a bad space." Her weight (220 pounds) had hurt her self-image, crippling her relationships with family and friends. Her business was floundering. Whenever Amy felt stress, she reached for sweet relief—often in the form of sugary snacks, which did not help her weight or her self-image.

Because of Amy's family history, she feared for her long-term health. Amy lost her mother and aunt all too soon, and her grandmother had passed away before Amy was born. As a mother herself, she wanted to see her 10-year-old daughter grow up to have a family of her own. Amy says "I felt like I was destined for a health crisis like others in my family had experienced. I wasn't worth anything more than what my destiny was. That's a terrible way to feel."

But Amy persevered. Even though her mind was telling her she was a failure, her heart told her it was time to take a stand and make some positive changes in her lifestyle.

Shortly before her 40th birthday, Amy started the Cinch® program. By the time her birthday rolled around, she already had dropped from a size 20 to a 16. After one year on the Cinch Inch Loss plan, she has lost 75 pounds and she's now a size 8!*

"I feel dramatically different now." Amy says, "Before, I would make excuses to avoid going to family functions because I did not want to be around people and be seen. Now, no more excuses!"

It's been over a year since Amy can remember eating any desserts, and she says the natural sugars she gets in fruits, vegetables and other whole foods have satisfied the cravings. While healthier eating habits have helped Amy to conquer her personal sugar demons, she also has introduced exercise into her everyday routine—and she recently laced up her running shoes for the first time in more than 15 years!

With her recent surge in self-confidence, her business is no longer floundering—it's flourishing.

"Shaklee has been in my family since I was in third grade, and I have a firm belief in the products," Amy says. "And before, when I tried to run my business, my self-esteem would always get in my way. I would have a hard time calling people, thinking, ‘Oh, they don't want to talk to me.' And now I find myself reaching out to so many more people, working my business again. I've got a different outlook now, it's amazing!"

Thanks Amy for sharing your story. I’m happy to hear that you are still maintaining your ideal weight and healthier lifestyle. I hope this has touched some of my blog readers to do something about their health.

Why not give the gift of health to yourself or to a loved one with our products and/or services. Check out our weight management and other holiday specials this month ONLY! Call us at 647-405-4471 or 1-877-405-4471 to learn more.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

*Results not typical.

MARIA 56 POUNDS HEALTHIER!

2010-11-24T06:50:00.000-08:00

This week we wanted to share another success story with you. Maria’s story is featured this week.

Every year, Maria Celeste would start a new diet, only to stop within two or three weeks. When she reached 209 pounds, she knew she needed to try again to lose the weight. She couldn't bend down easily, her legs and knees hurt, and she could no longer fit into XL-sized clothes.

So after doing some research Maria decided to try the Cinch® program. She says, “I was nervous at the beginning because I thought I would starve.” The thought of drinking two shakes, a tea, eating one meal, and a protein bar as snack scared her. She kept thinking, “That’s not enough food, I am going to be hungry, and I am not going to be able to endure it.” But Maria Celeste knew other people had lost weight with the Cinch® program, and thought to herself, “If those people can do it, then so can I.”

Maria Celeste likes the taste of Cinch® as well as the results. “The products taste great,” she says. “I love the chocolate shake with a banana blended in!” She also thinks the meal plans and recipes are great—even her friends and family liked the food she made.

To Maria Celeste, Cinch® is much more than a diet—“it is a path to a healthy lifestyle,” she says. “I never understood portion size, and never ate many vegetables,” she says. “Once I started the program, I was shocked to realize how much I had been overeating before. Now I understand correct portion size. And vegetables? I love them!”

Maria Celeste also became more active. “I bought a stationary bike and began riding it five days in a week,” she says. “Later, I started to take walks and kept track of the steps using my pedometer.”

With the help of the Cinch® program, Maria Celeste says she feels more confident. “Better yet,” she says, “I feel like I can help other people to recover their shape”.

That’s Maria’s story. If you want to be featured here with your story or if you just want to be healthier, contact us at 647-405-4471 or 1-877-405-4471.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

*Results not typical. In a preliminary clinical study of the Cinch Inch Loss Plan, participants on average lost 15.4 pounds in 12 weeks.

The Cold Hard Facts about Weight Loss Programs: Are you one of them?

2010-11-16T15:07:00.000-08:00

65% of Americans are overweight to obese

59% of Canadians are overweight to obese

Are you part of this large percentage of overweight North Americans?

Is this a hard pill to swallow?

Are you motivated to do something about it?

Here are some cold hard facts on diet plans:

So, here it is. Most diets fail because they are:

-nutritionally inadequate

-too hard to follow

-results are too slow and/or,

-the ingredients are unsafe (ie. Ephedra and other stimulants, slow your metabolism in long-run)

Are you stuck in the vicious diet cycle due to poor diet program choices, lack of permanent lifestyle change and lack of physical activity?

Understanding the vicious cycle can enlighten you to choose a program that will actually work!

The diet cycle consists of:

1) Starting a diet

2) Lose some weight. However, the weight you lose is primarily from lean muscle and water

3) The loss of lean muscle mass reduces metabolic rate and increases fat storage

4) The body goes into famine response

4) Then you fall off the wagon and go into feast response

6) Which results in the metabolic rate decreasing

7) This ultimately results in loss of muscle and regaining of weight from fat, then the entire cycle is repeated

Now that you know how the cycle works, I’m sure you can understand the importance of a program that is designed to target FAT loss?

The program we endorse and provide a support system for has been clinically proven, in peer reviewed studies, to target FAT loss. In fact, the study participants retained an average 99% of their muscle mass. That’s why, when you are at your ideal weight and you stop the program, you will not regain the weight back, even years later. Sound good to you?

Stay tuned next week to hear a weight loss success storey! If you'd like to share your Healthy Weight Dancing Feet success story on our blog, please let us know.

In the meantime, if you would like to learn more about this program, feel free to contact us at 647-405-4471 or 1-877-405-4471.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

HOW DO YOU KNOW IF YOUR WEIGHT LOSS PROGRAM IS EFFECTIVE?

2010-11-09T15:49:00.000-08:00

There are many factors to consider when you are looking for a permanent healthy weight result. So how do you know what you are doing is the best for YOU?

First of all, you need to understand your WHY? That’s right, this might seem obvious but if you are not doing it for yourself, chances are you won’t be successful, even with a program that is clinically proven to be effective.

You really need to get in your head and be honest with yourself. What motivates you? Are you doing it because you want to look better for your partner? Is it because your friends at work have been commenting on your weight lately? Are you doing it because the doctor recommended it? Did the doctor warn for better health or is it a life/death scenario? Whatever your reasons, you need to be sure you are ALL IN! Do it because you want it for YOURSELF and YOUR health.

Once you’ve got your WHY cleared up, be sure the program you are following has a clear focus on good nutrition NOT calorie counting! I always say calories should only be a guideline if kept track of at all. This is not something anyone should be expected to keep track of for their entire lives. That is an unreasonable lifestyle change to expect of someone. Personally I believe if you are eating all the nutrients you need with a reasonable amount of food then calories do not need to be counted.

Along the lines of food, don’t feel like you can only eat steamed veggies, raw fruit, and never use butter in your meals. This is a diet that most people, even the most committed, will abandon. Butter is actually good, in moderation. It’s the pretend versions of butter you need to cut out of your diet. As far as everything else, add the flavours you want. Just be smart about your choices. Bottom line, as long as you are enjoying the food you are eating, you will stick to the overall lifestyle diet changes you’ve made.

Another important factor in an effective program for you is the simplicity with which you can follow it. When my clients come to me, they are looking for what most people are looking for; support, simple to follow instructions and good tasting food. That is what I can offer. We have a team of 75 scientists who researched and developed the program, then tested the program to prove that it is not only an effective and safe program but that the weight does not return once you stop the program! With this program, coupled with the support system I offer and regular exercise, you will safely attain your ideal healthy weight and be able to maintain it for years to come.

What it ultimately comes down to is making the changes you need to your lifestyle diet so that you never feel like you are dieting but are always eating well and maintaining a healthy weight!

For more information on our program, contact us at 647-405-4471 or 1-877-405-4471.

Tune in next week for another success storey!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Do you put much thought into what you eat?

2010-11-02T18:34:00.001-07:00

You get up at 5 a.m., shower, get dressed, make lunch for the kids, feed them breakfast, get them ready and drive them to school then drive to work. On your way, you drive through for some coffee and a muffin as your breakfast, which you eat as you drive to work and barely make it to your desk on time! Is this you?

Well, don’t worry, you are not alone! That is the fast-paced society that we live in here in North America. That’s why most of us don’t put much thought into what we eat, as long as we get something to eat, right?

You might be surprised to learn that an average 80% of your health is attributed to what you eat and about 20% based on physical activity. It is the smart combination of both that keeps you fit and at your ideal weight.

But what do I eat?

Do you find yourself confused by food manufacturers and media who are preaching to you about healthy eating? I don’t blame you!

One day we are told to give up all fats. Then we are told that we must give up carbs, then we are told that some rare berries will cure all health issues.

Guess what? None of these statements are true!

Our body needs fat to burn fat! We must be careful to consume good fat and not bad fat. But bottom line is we need good fat to burn fat. Examples of good fat are real butter, whole eggs and avocados.

Carbs (good carbs) are also essential to our bodies. We need good carbs (ie. spelt) to break down protein. If we don’t have enough carbs and the protein is not broken down properly, this can cause ketosis, which may lead to kidney damage, accelerated breakdown of body protein & bone, and unpleasant gastrointestinal problems.

As for the berry superjuices that are on the market nowadays, I suggest you do your research before relying on these products for health results. Pub Med is a great resource for peer reviewed clinical studies. If there are no studies, consume with caution. They may be doing some good but as with most everything, I suggest you consume in moderation.

The bottom line is that your health is largely dependent upon what you eat and therefore, I suggest you take the time to read the labels!

Don’t be confused by misleading product labels and health claims, skip these and go straight to the nutritional labels on the back.

The nutritional ingredient list will give you everything you need to know about the quality of the products you are buying.

It’s best to stick to raw vegetables, fruit, nuts & seeds, whole grains and lean meats. This way you don’t have the hassle of reading labels. Realistically, most of us don’t have time to cook all our meals with raw foods so learning how to read nutritional labels is important.

Here are 5 ingredients that you should be careful to consume. Reduce your consumption, or better yet eliminate these ingredients altogether.

High Fructose Corn Syrup (HFCS)

HFCS is a manmade sugar, derived predominantly from genetically modified corn. It has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

Did you know that the introduction of HFCS directly paralleled a 47% increase in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including sauces, salad dressings, yogurt, soft drinks, juices, processed baked & snack goods, cereals, crackers and more.

Hydrogenated Fat / Trans Fat

Hydrogenated and trans fats have undergone such extensive processing that the chemical structure has changed such that it is foreign and destructive to human physiology. I would suggest you avoid any product which contains “hydrogenated” ingredients.

Aspartame

Did you know that aspartame was denied 8 times by the FDA before being approved in 1973? This was because many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.

Now after being on the market for more than 3 decades, the proof is in the pudding! One of the biggest problems with aspartame is that it is addictive, therefore causing people to eat/drink more of the products that contain them.

In addition, an MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for high calorie and carbohydrate foods. So although aspartame is calorie-free it still causes insulin to be released, whose job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger.

This defeats the purpose of the sugar substitute, doesn’t it? But the bigger concern is that aspartame has also been linked to more serious issues such as seizures and even death. I suggest you do your homework and look into the possible issues with the use of sugar substitutes before you reach for them.

White Sugar

Although more natural than sugar substitutes, white sugar isn’t much better. It comes from the juice of a sugar cane plant which has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. It’s also high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain, not to mention weight gain.

Raw natural sugar is your best option but even then, in moderation.

White Flour

White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in yet another nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hunger and cravings. All things you want to avoid.

If you cut these 5 ingredients out of your diet, you'll be pleased with the results. You will lose weight, have more energy and feel better overall.

If you would like to expedite your fitness and weight loss results, call or email us today?

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

What Fit People Do To Stay Fit!

2010-10-27T09:51:00.000-07:00

I’m sure you will agree that attaining your ideal weight and staying at that weight must be a Lifestyle change not a 3, 6 or 12 month diet program! So what does a healthy lifestyle look like? Someone who lives a healthy lifestyle generally does the following:

1) Chuck the junk - Fit people don’t buy junk, even for family members. In fact, if you want to be a role model for the kids, not having junk in the house is a great start.

2) Prioritize - Put your exercise time in your PDA or calendar. Fit people treat exercise like all other priorities like doctor appointments, business meetings and such. Do the same, and you will not skim out on your workout.

3) STOP when you’re FULL - Learn to read your body and understand when you are biologically hunger and full. If you don’t eat fast and be sure to drinks lots of water throughout the day, this should not be a problem.

4) Challenge yourself - Don’t go on autopilot when you’re at the Gym! Challenge yourself, team up with someone with the same or similar strength and push each other to news levels.

5) Focus on food - Focus on eating when it’s time to eat and don’t “munch” when you are watching your favourite TV show. Mindless eating often ends in overeating.

6) Water, water, water! - Drink lots of water. Water should be your beverage of choice. Many drinks, including juices, offer no more than empty calories. In fact, it’s the fastest way of consuming excess calories.

7) Support is a must - If you have a workout buddy and a supportive family unit, you have a fitting chance of making your exercise a lifestyle choice. If you have a personal trainer and other professional assistance, you’re even further ahead.

Bottom line is it MUST be a lifestyle not a fad. Make the changes, do them one at a time if needed. Master one then move on and it doesn’t need to be in the order mentioned above. There might even be more things you decide you need to change in order to live a healthy lifestyle.

Once you’ve made all the necessary changes, you’ll find that it is not as hard as you thought it would be.

If you don’t have adequate support or are just looking to supplement your support system, call us and we can help you.

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Common Challenges that Interfere with Successful Weight Loss

2010-10-19T17:56:00.000-07:00

Are you one of those people who have made the necessary lifestyle changes to attain and maintain a healthy weight but it doesn’t seem to help? Sometimes eating well and exercising is just not enough!

Don’t worry, that doesn’t mean it is hopeless. In fact, there is usually something else going on in your body which needs to be addressed in order to move forward in your effort to release your excess weight.

Here is a short list of some potential issues:

Hormonal imbalances

Sluggish bowels

Abundance of adipose tissue

Cholesterol medication

Congested liver

Sluggish thyroid

Kidney issues

Candida

The good news is that there are natural solutions to resolving all the above issues. That is where we can assist you, in partnership with you and your doctor.

Once the above issues are under control, you will find your lifestyle changes are making a difference.

Before you know it, you are at your goal/ideal weight. Congratulations!

I’d like to close with the following quote which I hope will inspire you to get to your healthy weight!:

"The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small fire makes a small amount of heat." Napoleon Hill, 1883-1970, Author

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com