What To Eat and What NOT To Eat!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

*Call us for full details.

Transform Your Health

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

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

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

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

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

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

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Bridge the Gap!

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

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

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

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

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

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

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

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

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Are You Stuck?

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

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

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

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

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

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

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

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

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

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Top 5 Reasons to be Physically Active this summer!

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...

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

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