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

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?

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!

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

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

Weight Loss Success Story!

Did you put on a few pounds during the Canadian Thanksgiving long weekend? Well, don’t feel badly, many people are in the same boat as you! That’s why I wanted to share a success storey with all of you this week.

Nancy, started on the program that I represent, administer and provide support for with the hope of becoming a size 6 and now says that she’s so happy to have the program. With the necessary support and education, she has made the lifestyle changes necessary to maintain a healthy weight.

Here is Nancy’s story: “ I’m SO happy!” is the first thing I said to my friend. I couldn’t believe the weight was coming off this easily and steadily without my being hungry or feeling deprived. I had tried to lose weight before, and found it was a real struggle. My job kept reminding me of my weight - I represent a clothing line and my samples are mostly size 6 and size 8 – I couldn’t fit into my own samples. It was getting depressing.

Thanks to the Cinch Inch Loss Plan®, I am 25 lbs lighter and 18.5 inches smaller*. My friends and customers all want to know the secret of my success. It is no secret – it’s the Cinch plan! I now fit into my sample size clothing and couldn’t be happier.

The products taste great – the vanilla shake is my favourite. It is fun to mix in different fruit and flavourings to make a shake that is perfect for me. Even when I travel for work I can bring the shake packets with me to make a quick and healthy meal. The great tasting snack bars and meal-in-a-bar make Cinch even more convenient. Lemon Cranberry is my favourite snack bar – it tastes just like dessert.

My husband is not trying to lose weight, but he has also been enjoying the products and exercise. I had a lot of fun competing with my husband to see who got in their 10,000 steps every day. Even on busy days I managed to squeeze in my walking, even if it is just 15 minutes at a time. I’m starting to see muscle. I have tons of energy and I feel great!

I don't think I'll ever give up having a CINCH shake for breakfast! It is just part of my life now - and I feel great! I am SO happy that I got “Cinched!” I would encourage everyone to just give it a try. You’ll be happy, too!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

*Results not typical. Results are individual and dependent on a number of things including the length of time in the program, previous dieting, goal weight loss amount and other individual conditions.

Eat your way to health!

It’s been awhile since I’ve posted some recipes so today I thought I’d post a few for you. Hope you enjoy them!

Here’s one you might consider as an alternative to the stuffed version this time of year, as Thanksgiving is just around the corner.

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 ea small oranges, peeled and cut into wedges

2 ea 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 parsley 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

How about a traditional side of potatoes, without the extra calories? Try my home fried potatoe recipe.

HOME FRIED POTATOES

Ingredients:

1 T canola oil

1 ½ lb small red potatoes, scrubbed, unpeeled, cooked and quartered

1 t paprika

Fresh ground pepper, to taste

¼ t salt (optional)

Directions:

In a heavy, non-stick skillet, heat oil over medium high heat. Saute potatoes until golden brown, 5 to 8 minutes. Stir and shake pan frequently to prevent potatoes from sticking. Add paprika, pepper and salt. Toss to mix.

Serve immediately.

Makes 6 servings.

Calories: 124/serving

Nutritional information per serving:

3g protein

23g carbohydrates

3g fat

104mg sodium

0mg cholesterol

3g fiber

Finally, instead of an apple pie a la mode, and a la calories; try my apple cranberry bake recipe.

APPLE-CRANBERRY BAKE

Ingredients:

1 cup dried cranberries

1/2 cup chopped pecans

1/4 cup brown sugar

1/2 cup water

1t cinnamon

1.5 lbs Fuji apples, 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

Estimated Food Group Serving Equivalents: 1 fruit, 1/2 fat

Hope you try these out and have a Happy Thanksgiving!

To your health,

Nadia

Your weight loss partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Heart Smart Physical Activity

With the Toronto Waterfront Marathon recently behind us, I thought I’d talk about heart health. Our hearts are versatile and strong and endures allot, including heartache from the loss a loved one. However, we must take care of this all important organ.

Did you know that heart disease is the leading cause of death in North America, with over a half a million North Americans dying every year because of it?

So what can we do to prevent heart disease? There are many factors that effect our heart health. Achieving a healthy weight, including making heart healthy food choices, is a great step toward reducing your risk of heart disease, but incorporating heart-smart physical activity into your daily routine is also essential.

Being more physically active not only helps shed those unwanted pounds and inches but also can make your heart stronger. And a stronger heart is a more efficient heart. What do I mean by a more efficient heart? Well, a strong, conditioned heart can pump the same amount of blood in 50 beats as the heart of an inactive person does in 75 beats. When the heart is strong it beats slower and can meet the body's needs with less effort.

Heart-smart physical activity, also known as aerobic or "cardio" exercise, is the type of activity performed at moderate but increasing levels of intensity for an extended period of time. The word "aerobic" means "with oxygen" and refers to the use of oxygen by the body throughout the activity.

Cardio exercises are aimed at increasing your heart rate and effectively burning calories. They also help strengthen your respiratory muscles improving your breathing as well as help tone muscles in all parts of the body, resulting in improved blood circulation and reduced blood pressure. Cardio exercises also increase the number of red blood cells in your body, which improves oxygen transport to all body tissues.

Looking for heart-smart activities that also burn a lot of calories? Here's a list of five cardio exercises that burn a lot of calories in 30 minutes.

1. Step aerobics – women especially love step aerobics. It not only burns up to 400 calories in 30 minutes, but also targets your legs, hips and butt muscles.

2. Biking – whether you're on a stationary bike at the gym or on your own bike outdoors, biking has the potential to burn anywhere from 250–500 calories in 30 minutes depending on resistance and speed.

3. Swimming – a great form of cardio activity that works the entire body. If you swim using the breast stroke you can burn close to 400 calories in 30 minutes.

4. Cross-country skiing – outdoor in the snow, or again using a cross country ski machine in the gym, is an excellent form of cardio exercise. You'll work both your upper and lower body, and the average 145 lb. person can burn approximately 300 calories in 30 minutes.

5. Running – All you need is a good pair of running shoes, and you're ready to go! Burn up to 300 calories in 30 minutes.

So, do your heart a favour and engage in some heart-smart physical activity. The key is to choose activities you enjoy and try to exercise for 30 minutes most days of the week. If you need to, divide up the time into three 10-minute sessions instead of one 30-minute session and don't forget to warm up and stretch before you get started. And lastly, if you have a pre-existing medical condition, like heart disease, type 2 diabetes, or joint and muscle problems, consult your doctor or other health care provider before starting an exercise program.

If you need any additional guidance or are interested in learning about our weight management program, contact Nadia 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