Video: How to replace salt with herbs and spices

Video: How to replace salt with herbs and spices

March 15

March 15th, how are you doing with your New Year Resolutions? I thought I would take a different approach this year and try a different one for each month rather than one for the whole year. January was no chocolate. This was tough, I love chocolate…it’s my favourite I would take it over chips any day.


I found day 9, 14 and 23 very hard but I pushed through. On day 30 I was excited that it was almost over but the changes in my body were so powerful…I shrunk all over…I liked the way my stomach was looking! I thought I would carry on for a bit longer. I made it to Superbowl Sunday when one of my best buds Diane (aka Catwoman) came over with her boyfriend to watch the game as it is the day of the year for me. I cracked and we shared Fudgeeo’s…of all things. Not good for you but oh, my, they tasted heavenly…I got my chocolate back, it made me feel good all over!

Unfortunately, I kept up with my chocolate intake and it is changed my body again, not for the better let me tell you. So I have had to find a way to get a handle on this chocolate addiction. I’m limiting myself to only weekends and have continued to kick up my workouts. This should give me the best of both worlds. I eat so many healthy foods all day long everyday… I must have dark chocolate twice a week and 1 shot of 5% organic cream in my coffee everyday...the two things I cannot give up and do not want too!!

February’s resolution is to do pushups every day. My cousin Dylan came over at Christmas and when I hugged him I could not believe how “buff” he was. Dylan is still in high school and told me that his gym teacher made his class start on day 1 of school with 1 pushup and on day 2 they did 2 and day 3 they did 3 etc. I thought I would try this so I made it to Day 5 and got scared as I thought how will I get to day 18 and be able to do it? So I thought I would take a different approach and do three sets each day increasing each time by one but with a rest day in between. I felt this would help me build up the strength better. ** Remember Dr. Oz says that a woman over 40 should be able to do 20 pushups as an indicator of her health!!! So I got up to 3 sets of 11 “WOW” I felt strong and I could again see the difference in my arms….THEN I got the flu and it set me right back. Once I bounced back from the illness I started again and could only do one set of 6 and one set 5  It’s amazing how fast you lose it if you don’t use it. And now I have something happening in my arm by my elbow it’s really preventing me of being able to do them at all….seeing my Osteopath tomorrow, I bet he tells me I’m getting old. I really hope he can fix things; I love what pushups do for your body. I have mentioned this to a few of my clients and they have taken on the challenge too. Why not give this a try yourself? See where you can get to and email me!!!

So March’s resolution is doing one plank exercise while kicking you leg up one by one in the air..and then again adding one on to this each day. This one I found easier, probably because of yoga and all those planks that my instructors Sherry & Tina (at Womens Fitness) make us do all the time 

I think for April I will get my bike out and try to ride a certain amount of km’s a week. Riding is super hard and you really don’t realize how “hilly” your town is till you have to ride your bike around lol I’m lucky as I can ride all over the waterfront…I just feel better when I see water.

On a different note, I would like to congratulate Camille B for her tremendous accomplishment of losing 65 pounds – WOW!!! Some of you have seen her pictures recently posted at the gym as well a feature in our Nutrition News Letter. My favourite line in her testimonial is when she says “some months I lost no weight” You must be patient with your body and remember that darn scale lies to women. Just ask yourself “have I been eating well?”, “have I been exercising?” and “how do my clothes feel”? Those are the real indicators on how you are doing!! What Camielle also realized was that she needed to lift weights to build muscle to help her burn calories when she is doing nothing. To keep her bones strong!

There is an amazing new promotion at the club called “The Challenge” if you ever wanted to have a personal trainer at the most reasonable rate (in a group setting) this program is for you. Stop by my office to find out more. Remember in 10 Weeks it will be warm and you will be wearing short sleeves and shorts, summer dresses… make this 10 Weeks work for you and feel fabulous in your summer clothes! Get Heart Healthy and live a long life 

January 17th!

January 17th!




This day is special to me as it is my father’s birthday…we call him Big Ern! He has given me a life of love, laughter, fun, and support and also taught me the true meaning of loving Football and sports in general. My father and I have spent more time watching Football together than most father and daughter’s I know. My dad calls me on Sunday at 4:00 pm after our Buffalo Bills play. We either celebrate or kick the can…and let me tell you there has been a lot of kicking the can in the past few years. We are always happy when they beat Miami …that’s our nemesis. BUT, we never give up on our team regardless! I hope he has a special day today and I’m sure glad I got to see you on Saturday and celebrate with you (I love you Papa). On the weekend when I was having lunch with my dad he pulled a photo out of his wallet…it was of him and I when I was a baby. That touched my heart….to think Big Ern still carries this photo with him priceless!

Well it’s half way through the month and I have kept up my 2011 resolution and have been lifting weights 5x days a week, yoga 2x a week (would like 3) and cardio 7x days a week……then I got a Throat Infection so I have not done any exercise since last Thursday  Never fails you get on a good groove with your exercise and then you get kicked back down. Prior to this though I was really feeling the benefit of lifting weights on my body. I will get back there, and my muscles will remember. The worst part though is starting again with the squats and lunges ….if you are a member of our gym you know how painful those stairs are when your legs are hurting lol

My other resolution you didn’t know about was that I gave up sugar for the month of January. I had so much chocolate at Christmas and gained 3 pounds…that’s 10500 calories in chocolate (yikes). Finally, back to my fighting weight but it took hard work and a very strict diet so be patient with your body. Just because you plan in your head to lose weight and start exercising doesn’t mean your body will work at the same pace as your vision. Build muscle, it’s your secret weapon! So day 17 and no chocolate, it’s not easy and temptation is everywhere even in my home. On day nine Pillsbury cookies were made and the smell almost pushed me over the edge but I hung on and now I’m on the other side of the month…I will make it. When I set that type of goal I can do it…I quit smoking 7 years ago Jan 2, 2004…quit eating red meat 5 years ago! You can reach your goals too, just write them down and write down your strategy on how you will reach those goals and tackle one at a time. Just tell yourself you never want day 1 again, it’s usually the worst.

Food Additives ~ CSPI’s Food Safety

On Sunday as I prepared my food for the following few days I wondered which one of my clients would also be planning out their food ...which would mean planning out their success really.


“If you fail to plan, then you plan to fail”

I always encourage my clients and friends to buy organics when they can. It has been proven that organic foods have less pesticides, herbicides, hormones and antibiotics. Another big problem with our food supply is the harmful dyes and various chemicals. Do you ever look at the ingredients list and ever wondered what the heck some of those things are?

See the attached link and get ready to blow your mind. Don’t hate on vegetables, get use to the idea that you will need to eat this food group FOREVER. This food group is filled with vitamins, minerals and fibre…which all have been proven to ward of many diseases. This has to be the biggest complaint I hear from people is the amount of vegetables that must be consumed on a daily basis. I think the bigger problem is the preparation of these foods...they won’t cut themselves up so you must do the work. But really in the grand scheme of things you must have 20 minutes twice a week to cut up your veggies and get them ready for the days ahead?

Okay, getting off topic….I really want you to read the attached link “Chemical Cuisine”

Food Additives ~ CSPI’s Food Safety

Happy New Year!

“Be always at war with your vices, at peace with your neighbors, and let each new year find you a better man” Benjamin Franklin


I love this quote and who doesn’t want to have the opportunity to change the things about themselves we are not pleased with. My 2010 resolution was to take up yoga and be committed to it…meaning I would do it a minimum of 3 times a week. So one year later I did it and it changed everything in my life. I found peace and what it has taught me has helped me through many stressful situations this year. The change in my breathing and experiencing how breathing can bring peace to my body is mind blowing. It has made me more flexible but I realize that I will need to do this for the rest of my life in order to keep my muscles limber. Remember if we are lucky enough not to get a disease as we age what will get us is frailty. Yoga can prevent this from happening and improve your balance, two very important things to consider as we age. I can’t believe the difference of not doing it….and how fast we stiffen up.

I love walking my dogs as my cardio, I live by the lake so being able to go there every day is like therapy for me…I love the water. But now that I’m 46 it is imperative to do lots of weight training, on top of yoga, on top of walking or riding my bike. So for 2011 I will make a bigger commitment to weight training. So far so good for today 

As we age our bodies needs change drastically please be aware what is happening in your body as each decade passes so you can be successful with your own resolutions for this year. Make this your year that you get healthy and find a better you!Wellness in Your 20’s




Your Body – Your body is in peak form and has strong muscles and a fast metabolism. Now is a good time to review your family history and determine what disease you may be predisposed to later in life. Once you recognize the genetics of your parents and grand parents, you can begin to work hard to prevent these diseases. If you are a smoker, now is a great time to give it up.



Your Fitness – Use your youthful body to it’s full advantage. Try lots of different activities and adventures like hiking, climbing and mountain biking. The exercise you gain here is the beginning of your investment in health for when you are much older. Invest in a personal trainer to learn more about how your body works and gain knowledge on exercise safety to ward off injuries to your bones, joints and muscles. Your routine should include 20 – 60 minutes of exercise a day and should focus on weight bearing cardiovascular exercise and resistance training to strengthen your bones and support your immune system.



Your Nutrition – The focus is on healthy weight and the key is a balanced diet. This seems to be a common time where people eat high fat fast foods that fit their fast paced career and lifestyle. Focus on eating enough fruits and vegetables and avoiding the fast food frenzy. Exercise, portion control and healthy choices are the secrets to keeping or attaining a healthy weight.



Your Lifestyle – This time of life brings a focus on careers and relationships. Being an adult brings stress. Remember to maintain consistent exercise as a stress reduction tool and always make time to relax and spend time with friends and family



Wellness in Your 30’s



Your Body – You begin to notice the slightest change in your body’s performance. Some people may notice an increase with body weight because exercise is less frequent. Many men and women are raising a young family and find time to be flying by each day.



Your Fitness – Your youthful metabolism is beginning to let you down. The best way to ward off extra weight is to stay active – exercise is the best medicine. Stay active during pregnancy and focus on raising children who embrace physical activity. The family that plays together stays healthy together. Find innovative ways to fit in physical activity so that it does no fall off the priority list in your busy schedule. Try to accomplish at least 30 minutes of activity each day and include cardiovascular as well as resistance training to keep lean.



Your Nutrition – Whether it is family and / or career being on the go makes eating well a challenge. A well organized nutritional plan will help maintain adequate intake of fruits and vegetables as well as protein to give you the energy you need each day. Eating well is a priority during pregnancy and for children, so remember to feed yourself the fuel you need at every meal. Focus on eating whole foods and avoid all refined and pre-packaged food to keep your body weight maintained.



Your Lifestyle – Life is very hectic now with career, relationships, children and personal expectations to succeed. You may find meditation, visualization and long walks in the woods very helpful to reduce stress. Chronic stress can break down your immune system and your focus on health. Plan time for yourself each day and each week to stay rejuvenated and to maintain your positive attitude.



Wellness in Your 40’s



Your Body – Life may feel like it has settled somewhat, but your body has not. Both men and women begin to notice significant changes in their body’s at this time. Many people begin to see visible signs of aging like thinning hair, gray hair and wrinkles and feel the effects of aging in creaky bones and joints. This is a great time to invest in a full body check up to determine your personal risk for major disease and to set some base line evaluations of your overall health.



Your Fitness – For both men and women, fat storage seems to be more prevalent. Daily physical activity will ward off weigh gain and will maintain a strong cardiovascular system. Daily physical activity will ward of weigh gain and will maintain a strong cardiovascular system. If you are not active to date, now is a great time start and the rewards are great. A moderate intensity exercise plan will give great health paybacks like normal blood pressure, reduced cholesterol, lower resting heart rate and improved respiration. Every minute of activity is an investment in future health – now is the time to invest.



Your Nutrition – Remember the key to weigh management is physical activity and a balanced diet. Do not eat less – eat well and exercise more (don’t let diets tempt you) Focus on portion control and on eating from the food groups at each meal. Healthy food choices like fruits and vegetables give you essential nutrients to support your immune system and ward off illness.



Your Lifestyle – Life does not seem to be any calmer now. While children are growing up and becoming more independent, your career becomes a focus. You may be dealing with an aging parent or a demanding, difficult teenager as well as work related stress. Remember to stay strong and take time for yourself. You can’t continue to help others if you are not well. This may be a great time to find a new hobby, train for a 10K run or search for something creative. Investigate holistic therapies to gain stress relief and maintain balance.



Wellness in your 50’s



Your Body – the investment begins to pay off. Many others around you begin to experience different levels of illness – some severe. Take the time to work with your doctor and holistic practitioner to evaluate your level of health. Both men and women experience some level of major life change at this time with menopause and men with andropause. For many, change brings both physical and psychological stress!



Your Fitness – Exercise and physical activity is still as important as ever. Being active will protect your heart, strengthen your bones, make you feel great and help maintain your balance and flexibility. Your body may not appreciate the same exercises you chose in your 20’s or 30’s so you may consider new exercise choices like walking, water fitness, cycling, yoga and pilates to stay lean and agile. Remember that regular activity is still very important as movement promotes circulation and helps remove toxins and rejuvenates tissues constantly.



Your Nutrition – Eating well can be very valuable at this stage in your life. All the healthy choices you have made over time have built a strong foundation for health and strong immunity. A balanced diet that includes all the important macronutrients, vitamins, minerals and hydration is key to maintaining your health investment. Treat your body well and fill it with fuel that will keep it running like well oiled machine.



Your Lifestyle – Many people experience major “age shock” at the time. This can be from loss of parents, close friends or relatives. Remember to keep balance in your life by searching for fulfilling challenges, hobbies and travel. Many people may be career focused at this time, while others are changing their priorities to enjoying the fruits of their labour with travel, leisure time and self indulgence. Now is a great time to stop and smell the roses.



Wellness in your 60’s and Beyond



Your Body - Your hard work, focused effort and consistent behaviours are paying off. Many around you experience major illness, reduced quality of life and begin to “feel their age”. Your body is healthy, youthful and strong. The key is to keep it that way.



Your Fitness - If you started exercise now, would it help? YES. Your body will always adapt and grow stronger. An exercise plan needs to address your abilities and help to reduce your weaknesses. Activities of daily living are easy for you, but you notice others are slowing down and become less able to do the regular things you take for granted. Use resistance training to maintain your muscle strength and use flexibility exercises to maintain your mobility. You don’t stop moving because your age… you age because you stop moving. Keep the physical activity journey moving forward.



Your Nutrition – Continue to investigate ways to stay healthy through proper nutrition. Try new types of food and keep lots of variety n your food choices. Hydration is important each day to maintain your body’s performance and functions – remember to drink 8 – 1- glasses of water each day. A focus on a balanced diet helps to maintain your investment and will keep you pushing disease away.

The Double Down

Most of you have probably heard about the “Double Down” sandwich that was launched in Canada recently. This is KFC’s newest attempt at trying to kill us prematurely. It is 540 calories, 30 grams of fat and 1700 mg of sodium. It is made up of two breaded boneless chicken breasts, bacon and processed peper jack cheese, sause (what ever that is?)…there is no bun although I’m sure you will need a bun to lap up all that fat. Please do not eat this, ever! In fact, let’s make a pact to not eat fast food ever! Today Rob told me they announced on the radio that 350,000 have been sold so far, what’s up with that? He also made a good point and suggested we go back to calling it Kentucky FRIED Chicken instead of KFC which somehow has convinced everyone this food is okay for you. Very clever marketing!


On a way better note!

One of my clients brought me some Kiwi’s on Thursday but not just our regular green kiwi’s but also gold kiwi’s which to be honest I never even knew existed. Did you know that the kiwi is named the number 1 for nutrition and awarded SuperFood status? Just one serving of kiwi fruit contains more potassium than a banana, the Vitamin C of two oranges, and all the fibre in a bowl of bran cereal – a most amazing fruit.

10 Great things about Kiwi’s!

1. Vitamin C - One serving of kiwifruit has 240% of the recommended daily intake of vitamin C! This flu-fighter also wards off the effects of aging and stress, and powers up the immune system.

2. Fiber - Rough makes you smooth – two kiwifruit contain more fiber than a bowl of bran cereal. Fiber promotes

a healthy heart, regular digestion, and helps lower cholesterol levels.

3. Potassium - A serving of kiwifruit has more potassium than a banana. A great fit for active lifestyles, potassium

maintains fluid and electrolyte balance and releases energy during exercise.

4. Low Glycemic Index - Kiwifruit is an excellent addition to any weight-conscious diet as well as being diabetes friendly. With a low glycemic index (52), this low-fat, low-carb fruit makes a satisfying snack.

5. Antioxidant - Kiwifruit is an antioxidant all-star! Antioxidants attack free radicals and harmful by-products in your body, reducing your risk of cancer, heart disease and stroke.

6. Folate - Kiwifruit contains close to 10% of the recommended daily value of folate, vital for the health of mother and child during pregnancy, and for the prevention of birth defects.

7. Magnesium - Two kiwifruit have a healthy 30 mg of magnesium, which powers up energy levels and improves nerve and muscle function.

8. Lutein - This phytochemical found in kiwifruit helps to prevent age-related blindness and protect eyes against environmental stress and high-energy light.

9. Zinc - Important for boys and men because it helps produce testosterone. Everyone else needs the zinc in kiwifruit for healthy hair, skin, teeth and nails.

10. Vitamin E - Kiwifruit is one of the few low-fat sources of this potent cleanser and antioxidant. It also helps to lower cholesterol and boost the immune system.

I stopped writing my blog just now and went to try the gold kiwi and it was amazing more tropical fruit tasting – sweet, like a mango. Then I ate the green one and now I’m so full…all that fibre. Did I mention I shared both with my dog Lexi, she seemed to enjoy both ;) LOL

My mom told me a good story on Thursday evening. Mom always takes the stairs where she lives; she lives on the 3rd floor. This is terrific and so good for her leg strength and of course her cardio. She told me she bumped into another woman on the staircase that day and she was 93 years old!!!! I thought it was an encouraging story and it just shows you are never too old to exercise - which brings me to my next point, you can’t join a gym for 3 months or 6 months… this is forever people, this is just something you have to do all the time and some how you just have to carve it into your day... every day. 45 minutes of exercise release 6 HOURS of those feel good hormones in your brain….and who doesn’t want to feel good and look better!

Happy Halloween Everyone!

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Dr. Oz decodes 4 popular, sometimes misleading, labels being applied to America’s chicken. Get the facts. Determine what’s necessary from what��...