The ONLY secret ingredient you will need this year

secret ingredient for health

I have an amazing recipe I’d like to share with you that has been inspired by my recent social feeds. It contains a secret ingredient that helps squash food cravings and cut down on portions, both of which help with weight management! But first, a little background on what I saw on my feeds that stirred up some emotions and motivation to share this secret ingredient. First I scrolled past what looked like a dessert, but the description indicated it was a protein cake mixed with protein whip cream topped with protein pudding for someone’s breakfast. Then I saw a […]

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Mindful Eating Series with The Grounded Therapist (#2)

mindful eating sereis

Mindful Eating can be helpful in so many different aspects of healthy eating: it can help naturally reduce portion sizes (if you tend to over eat due to emotions or mindlessness), it can help reduce emotions that can lead to eating when not hungry and improve confidence in food choices. It does, however, take some practice to truly work. That is why actively taking part in activities that increase mindfulness are integral and is how/why this series came about!  Here is what Rachel, the Grounded Therapist, had to say about Mindful Eating in Part 2 of our series:  I really wanted to […]

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[Radio Interview] How eating more often can help with managing your weight AND other nutrition questions from listeners

Listen in on my recent conversation with Tommy Schnurmacher on his CJAD 800!We started out talking about how eating more often can help with energy levels and in reducing binge eating. (Learn more about that in my recent video) Many listeners texted in with all sorts of great nutrition questions which led us down many interesting paths:-are high protein diets that promise incredible weight loss worth the cost?-how much fat does the average adult need every day! you’ll be surprised how much you need and why it is important to eat it!-what to do if you aren’t hungry early in the […]

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Treat yo’ self- it could help you manage your weight

“This is the last time I’m going to eat a treat. Tomorrow, I’m back on the diet wagon!”Sound familiar? Bouncing between overeating and dieting (which usually means under eating) is very common and ultimately frustrating. The way to nip it in the bud? Cut out the under eating and restrictive eating. Yo-yoing between “perfect” eating and going overboard with forbidden foods is so common in fact, that studies have proven their relationship.There is something called the cognitive behavioral theory of eating disorders. To summarize, this theory suggests that binge eating is is due to attempts to restrict eating. It is important to […]

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How to Manage Cravings in 5 Simple Steps

For better or worse, food cravings are a part of life. Learning how to manage them is important for healthy living and helps us feel more in charge of our eating (rather than feeling like the food is controlling us!). Too many people feel hopeless when it comes to cravings- but these feelings of hopelessness CAN be squashed with some practice.There are 5 simple steps you can carry out to better deal with cravings.  These steps deal with delaying gratification, changing up your environment & putting distance between yourself and the food you crave. The more you practice being able […]

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Temptations and the unreliability of willpower

Recent research has found that avoiding temptation works better than relying only on willpower when faced with temptation. (You can see the original article here: Restricting Temptations: Neural Mechanisms of Precommitment) The idea of avoiding “tempting” foods in order to eat less of them seems rather obvious. However, does it work well for everyone? This particular study didn’t look at food temptations, so can we expect the same results? I think this is a more complicated answer than initially thought and it will depend on how you avoid temptations. Let’s imagine that the food temptations we are talking about are foods rich in calories, […]

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Stay AWAY from this emotion to ease health management

I have always been a big advocate that taking pleasure in eating is important for everyone- especially when people are trying to lose weight. At first, some clients find it sounds counter intuitive and they may try embracing the motto eat to live rather than live to eat. HOWEVER, if you are as “live to eat” kind of person, changing this personality trait is a huge task, especially when you are also changing so many other things in your life to try to lose weight. Often, my clients who “love” to eat (foodies!) or who believe they should not want […]

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Not too much, not too little…just right

Listening to your body’s signals is a good long term strategy for weight management. However, if you are just starting out and find it challenging to “eat when you are hungry and stop when you are full”, here are a few ways to help you recognize when you have eaten enough: 1. Recognize and experience the feeling of hunger. Practice experiencing true hunger by avoiding eating for at least 4 hours. The goal is to feel and understand the sensation of hunger. 2. Create a routine. Eating a similar breakfast everyday and eating at regular hours your lunch and supper can […]

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Surfs up!

Food cravings are a natural part of life but many people think of them as their worst enemy. Most people think they are alone in the battle to outsmart cravings and don’t realise that will power or self control often has little to do with them. The trick is in how you deal with them because ultimately that is what we have to do- manage our cravings, not hope that they will one day disappear. Firstly, identifying what behaviours spark your cravings is a priority. There are different situations that can encourage cravings to arise more often, such as: WHY? […]

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