De-Stress Your Life

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

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

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

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

1) Spinach

2) Cabbage

3) Butternut Squash

4) Carrots

4) Tomatoes

5) Turnips

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

2 to 4 servings leafy veggies

2 to 3 servings low glycemic veggies

1 to 2 servings starchy veggies

1 serving nuts and seeds

2 to 3 servings good oils

2 to 3 servings quality protein

3 to 5 servings whole grains

2 to 3 servings legumes

2 to 3 servings fruit

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

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

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

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

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

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

First Day of School!

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

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

Here are just a few tips and ideas:

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

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

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

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

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

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

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

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

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

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

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

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

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

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

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

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

To your health,

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

Release Weight & Inches Safely

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

Want to learn more and get started?

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

Call or email me to find out more.

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

What To Eat and What NOT To Eat!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

*Call us for full details.

Transform Your Health

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

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

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

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

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

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

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com

Bridge the Gap!

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

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

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

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

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

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

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

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

To your health,

Nadia

Your weight release partner

1-877-405-4471

healthyweightdancingfeet@gmail.com

http://healthyweightdancingfeet.com