10 Signs You’re Healthy — Regardless of What the Scale Says.

When most of us think about our health, we seem to focus on our weight alone. Or oftentimes, we judge ourselves by the most demanding of critics, the one in our own mirrored reflection. However, there are numerous signs that can safely gauge your health that have nothing to do with the numbers on the scale or amount of cellulite on your hips. Here are some overlooked ways to assess the state of your health and hopefully find something you can both improve and feel better about!

You’re regular: Having healthy and regular bowel movements is pretty important not just for your digestive system but also your entire body. When you go every day, toxins are eliminated and you ultimately avoid inflammation from spreading through your body. We won’t say much about the appearance of what ends up in the toilet, but make sure it’s not bloody or loose. ‘Nuff said.

Your urine is clear: When you’re hydrating properly, your urine will be light yellow or clear, and that’s a good sign that your kidneys are functioning as they’re supposed to. Anytime you see dark urine, you need to chug a glass of water, quick.

Regular menstruation: The typical period cycle can range anywhere from 21 to 35 days, so if your period isn’t coming regularly between those times, you may need to get that looked at. Regular, monthly periods that last two to seven days are a good indication that your reproductive system is working optimally.

You can handle emotional stress: This is so easy to overlook because we’re always working under the duress of stress so we don’t notice when our reactions become automated and unmanageable. Using the help of a therapist totally counts as managing your emotional burden, by the way.

You have clear skin: Adult acne aside, if you’re having hormonal acne outbreaks or other skin-related issues, you may have some underlining health concern. Skin is our largest organ, and if it doesn’t show signs of distress, it’s a great indicator of good health.

You move your body regularly: Whether you’re running marathons or doing a 10-minute foam roller stretch every morning, as long as you make the effort to move your body in a meaningful way every day, you’re doing great! Well, sort of…I encourage more!

You eat mindfully: Eating mindfully doesn’t mean you have to be on a strict diet. It just means that you eat until you’re full and then you stop. Also, you are conscious of eating your fruits and veggies while avoiding processed foods.

You have good friends: Studies show time and time again that friends are incredibly beneficial to our health. So make time for those girls’ nights!

You rarely get sick: It’s normal to catch a virus or a cold every now and then, but if you’re constantly battling something or other, chances are your immune system is crying out for help. If you can’t remember the last time you got sick, you must be doing something right!

You sleep peacefully: If you’re not having trouble falling (or staying) asleep most nights, consider yourself lucky. Irregular sleep patterns can indicate serious issues like as sleep apnea, insomnia, or gastroesophageal reflux disorder.

Here’s What — and When — to Eat Before Working Out

When it comes to working out, it’s important to feel energized, but it’s not always as simple as grabbing a snack on your way out the door. Eating too close to exercise is a recipe for discomfort, but heading to the gym hungry isn’t ideal either.  To learn how to maximize the potential of a workout by these examples. Keep in mind that I am not suggesting you do all of these prior to working out, it is a guide based on timing:

All Day Long

It’s never a good idea to start a workout with a water deficit. Make sure to stay well hydrated before, during, and after exercise. Keep in mind that the body needs to be hydrated to process calories; even being mildly dehydrated can slow down your metabolic rate.

Two to Three Hours Before a Workout

If you’re planning a meal a couple of hours before working out, I suggest eating a meal that is a mix of carbs, protein, and fat, which falls in the 300- to 400-calorie range, which include a small serving of lean protein with veggies, hummus or a fruit and nut bar (we’re partial to Kind and Larabars) with a small serving of greek yogurt . Avoid gassy food like beans and broccoli since they may cause intestinal discomfort.

One to Two Hours Before a Workout

As you get closer to your workout, carbs should become the focus of your snack (up to 50 grams) with just a little bit of protein. I suggest yams, clean protein. If you only have one to two hours before your workout, keep your snack under 200 calories. This mixed protein-carb snack will help you feel satisfied and fueled and may also help reduce muscle soreness.

15 to 30 Minutes Before a Workout

If you only have 15 to 30 minutes before a scheduled workout, choosing a small snack that is simple to digest is key. Pick a snack that has about 25 grams of carbs like a tablespoon of raisins (not dried), a small banana, or a small serving of applesauce.

Immediately Before a Workout

If you haven’t eaten in a while, don’t skip out on food — even if you’re just about to head to the gym. Your body will need the energy to power through whatever vigorous workout you put it through. Restrict this snack to simple carbs, an eight-ounce glass of coconut water should do the trick while adding electrolytes. The key is to stick to health simple sugars that won’t cause digestive discomfort midway through your workout.

Post-Workout Snack

Within 30 minutes of finishing an intense workout, eat a snack that is a mix of carbs and protein, depending on the time of day carbs could vary. This will help reduce muscle soreness, and, since your body’s metabolic rate is higher after a workout, it will give it the fuel it needs to recover. My faves: Half a medium apple smeared with a mixture of two ounces of vanilla Greek yogurt, half a tablespoon of natural almond butter, and a quarter teaspoon of cinnamon (151 calories), or  20 baby carrots with two tablespoons hummus (140 calories).



Wouldn’t it be great if the cravings disappeared right along with the pounds? Unfortunately, that’s not usually the case. For many people struggling to get healthy, one of their biggest weight loss challenges is sticking to their diet plans and steering clear of the inevitable temptations. Not deprivation-is integral in finding success, balance and, ultimately, happiness. Treating yourself to the occasional splurge can actually make it easier to stick to a healthy eating plan the rest of the time. The key is choosing smart indulgences that satisfy your sweet tooth without being unfaithful to your diet.  When indulging in a splurge, follow these guidelines to make the most of the experience:

  1. Make it last. If you’re allowing yourself a slice of your favorite lemon meringue pie, take small bites and savor them. Chew slowly and pause between forkfuls to prolong the enjoyment. Try to recreate a healthier recipe!
  2. Plan your portions. If caramel popcorn is your treat of choice, don’t eat from the bag. Measure out individual servings into baggies to prevent over-indulging. And if you know from experience that you’re likely to go overboard with a certain “trigger food,” don’t add it to your cheat list or your grocery list.
  3. Cheat without distractions. Enjoy your treat in a quiet place where you can focus on the experience. When you mindlessly snack while on your laptop, watching TV or driving, you’re more likely to overindulge.
  4. Make it real. When choosing your cheat treat, go for the real thing and not the sugar substitute. If you’re craving ice cream, don’t choose a low-fat, sugar-free version. The artificial sweeteners will only provide temporary satisfaction. Instead, splurge on a small cup of real ice cream made with whole ingredients.
  5. Shake off mistakes. If you slip up and overindulge, don’t beat yourself up. Recognize the mistake, get back on track and don’t look back.

Hugs, Kiss and Fitness!

Get this Sweet Deal for your Valentine! Save up to $20 off Each Personal Training Session. Act Now-February 14th, 2018 will be here before you know it! (New Clients Only).

10 Tips to Avoid Holiday Weight Gain.

Are You Beginning to Look a Lot Like Santa?

I don’t want to be the Grinch who stole Christmas dinner, but we have to ask. Just when did holidays like Hanukkah and Christmas morph from messages of love and giving to ones of food and gorging?

Whether it’s one, three or seven pounds, experience says that most of us will gain weight between now and New Year’s Day. So it bears repeating that moderation is the key to enjoying a fun and healthy holiday season.

This year, shake off the ghosts of food-crammed Christmases past! Fill up instead on family and friendship rather than food and feasting. Make a concerted effort to fill your heart with love—not cholesterol—and you’ll start the New Year with a brighter outlook instead of a desperate resolve to shed pounds!

So, in the tradition of giving, I’m offering you a very special gift: the 10 ways to avoid holiday weight gain. It’s one size fits all, so feast your eyes on this easy-to-follow advice before you feast on that second slice of Aunt Edna’s holiday pie.

  1. Keep your eye on the prize…a slimmer you! Mindful snacking is one way to weigh less without stress. Mindless snacking will prevent the weight loss you’re working so hard to accomplish.
  2. Imbibe with caution. Alcohol accomplishes two negatives: extra calories without nutrition, and a relaxing of inhibitions. You need all your willpower to resist the cheese dips and fried snacks, so staying sober is a good strategy.
  3. Don’t go wild. Hey, it’s a party! So it is. Enjoy a beer, glass of wine, or even a cocktail (made with club soda of course). Spend the rest of the party walking around with a full glass of club soda with lime. Keeping your hands occupied accomplishes two purposes: first, the hosts will not ask if you need a drink (you have one), and second, it’s harder to eat with one hand wrapped around a glass.
  4. Host your own party. Cocktail parties are so easy to make healthy. Too many hosts toss together a menu of fried foods, fatty cheeses, greasy chips and snacks, and unlimited nuts. There are plenty of great alternatives like grilled chicken and crudités with yogurt dip, baked chips, and pretzels.
  5. Stay active. Nothing helps your reach (and maintain) a healthy weight like physical activity. If you’re like most, holidays keep you busier than ever, leaving you with less time for yourself. If you don’t have time to get to the gym, stay fit by walking daily. Get up 15 minutes earlier than usual and walk briskly. Repeat just before dinner.
  6. Make the reservations. Social obligations often mean dining out. But if you pick the restaurant, you’re guaranteed to be able to eat healthfully. Choose an establishment that offers a variety of foods so everyone is guaranteed to find something they enjoy.
  7. Choose to lose. Many people feel that if they don’t partake in the holiday feasting tradition, others will perceive them as rude or ungrateful. Hey, it’s your diet, your way. You have the right to eat what you want, where you want and in the amount you want.
  8. Just say NO…tactfully! You can say to your host, “Oh, I’m sorry. My plan doesn’t include (name the food) but, I surely thank you!” Or, “Oh, thank you so much, I’m sure it’s wonderful! I’m too full right now, but thanks for asking!” Firmly exercise your right of refusal, but be sure to graciously thank your host for offering.
  9. Prepare for a party and take the edge off your appetite. Eat a small, healthy snack before the party. A half-sandwich of turkey in a whole-wheat pita stuffed with sprouts and tomatoes will fuel you nicely. Then, at the party, you can pick and choose wisely without being driven by hunger.
  10. Get support. Sometimes you just need to talk to a friend or buddy and get some support and motivation to resist the holiday temptations. Post aA_Jolly_Fat_Santa_Dancing_with_His_Hat_Covering_His_Eyes_Royalty_Free_Clipart_Picture_101109-034180-728053 message to Me, call a friend, or bring along your diet buddy for emotional support!

Here’s to a healthy holiday season!

Adrenal Reset

When our bodies shift into survival mode, we gain weight. Survival mode also disrupts sleep and raises our reactions to stress. Processed foods, pollutants, and the pressures of daily life trigger this physiologic pattern. Typical weight loss efforts like eating less and exercising more only make the problem worse. By cycling carbohydrates, repairing our circadian rhythms and raising our mental clarity, we can make ourselves resistant to survival mode, lose weight, and thrive!

It is an honor to serve you, and bring this vital information to your living room – without you ever having to change out of your pajamas. Although hopefully, you will feel empowered so you CAN fight fatigue and get out of your pajamas. Ask us how today! 519-212-5697


Best Business of 2017!

Integrated Health Solutions,
Congratulations!  You are now listed as one of the Top 3 Weight loss centers in Cambridge, ON. We would like to Thank You for providing consistently high quality in your area of business. Our review team either approved or updated your business listing using our 50-Point Inspection which includes everything from checking reputation, history, complaints, ratings, satisfaction, trust and cost to the general excellence.

Three Best Rated® was created with a simple goal to find you the top 3 local businesses, professionals, restaurants and health care providers in your city. We display only businesses that are verified by our employees since customers deserve only the best.

That’s not all… Businesses do not pay us to list them ever. You do not pay us for the listing anytime. We believe that local businesses provide better and personal services locally. Local businesses know your city better since they live there too. Our policy is free to list because if you can pay to list, then is it really the best business?

It has been an honour and a pleasure to work with you.

Balance – Where did it go and how do I get it back?

Balance. According to my online search, it is, ‘a condition in which different elements are equal or in the correct proportions.’ 

From my experience, balance is something that many of us struggle with. The struggle to balance things like diet, hormones, weight, and stress is real. I’ve shared stories with people who may sound a little like you & I. They struggle with mood swings, anxiety, and stress. Weight is really easy to put on, but difficult to lose. Life is busy and healthy eating & menu planning has fallen by the wayside. A good night sleep is just a distant memory. And they can’t remember the last time they exercised and enjoyed it. They are tired. Maybe you are too?

Balance and the harmony that it brings has captured my thoughts. What will, ‘Balance’ look like? What are your successes & struggles, how do you regulate blood sugars and how does that impact your hormones, mood, and weight? Macronutrients, what are those? Are you ready to get those questions answered? gluten-free-nutrition-informationAre you ready to invest in yourself?

If you would like to know more, simply give me a call at 519-212-5697 and let’s chat.

Until next time,

Tanya 🙂

Meal Prep 101

Picture this: It’s 5 PM, you just got home from work, everyone is hungry (including you) and the fridge is a wasteland of limp lettuce and condiments. What now? Frozen pizza party? Take-out menu roulette? If you’re facing this conundrum more often than not, it’s time to end the madness. And it’s soooo much easier than you think. A Meal Planner!

Then it’s up to you to make some magic at the grocery store/farmer’s market and in the kitchen. I know you can do it.  When you begin planning your meals ahead of time, shopping with a handy list, and cooking with the future in mind, your whole life shifts (mine sure did!). Better time management and prepping skills will help you stay on track and turn your “what-the-hell-do-I-make-for-breakfast-lunch-and-dinner?” stress levels way down.

When you’re the conscious captain in your kitchen, you’ll feel better mentally and physically. That means less garbage (and excuses) and more love in your belly. You feel centered and grounded because you’re ahead of the game at home. Not to mention, it just feels so darn good when you’re feeding yourself and your family (if you’re cooking for more than one) home-cooked whole foods and sending them off with super-fuel leftovers the next morning.

Here’s my recipe for meal planning success:

1. Find recipes. Pull those dusty cookbooks off the shelf a couple times a week and pick out a variety of recipes that you think you and your family will enjoy. A simple Google search for something like, “healthy vegan dinner recipes” will come up with more delicious options than you could ever imagine. Be brave and step out of your comfort zone. If you’re a newbie in the kitchen, you’re going to have to experiment. Don’t fret. You’ll find some go-to, crowd-pleasers in no time. Throw in a new recipe each week to keep you and your family excited about coming to the dinner table.

2. Plan your week. Mostly, I eat simple meals for breakfast (a green juice or smoothie, avo toast, oatmeal with berries, etc.) and leftovers for lunch. Dinner is where the magic happens in the kitchen. Cooking double batches of stews, soups, and sauces is a major time saver. A couple times a week, I simply defrost a hearty soup and pair it with a symphonic salad. Voila! The other 4-5 nights, I cook — whether it’s a quick 20-minute meal or a more involved recipe. In the interest of not wearing myself out, I plan accordingly, probably cooking every other night — rarely more than two nights in a row.

3. Make a grocery list. Use your meal plan as your guide. After you’ve filled in your whole week (or 3-4 days), make a list based on the recipes you’ve chosen and of course, skip the items you already have in the fridge/cupboard. Often, I already have more than half the ingredients in my kitchen. That’s another awesome part of meal planning and cooking regularly: Your kitchen will soon be well stocked and your grocery bills will shrink.

4. Get cookin’ & prep ingredients ahead of time. Now it’s time to prep and cook. If possible, get ahead of the game over the weekend. Cook a couple meals on Saturday or Sunday and you’ll have a couple weeknight dinners taken care of! Make your evenings even easier by prepping part of your meal ahead of time. Can you throw together the sauce or slice some veggies in the morning? Maybe you need to take that chili out of the freezer so that it’s defrosted just in time for dinner. If your partner gets home a little earlier, can he or she get the veggies steaming? Get the whole family involved. Make your kitchen a place for everyone to become a part of the cooking process. Let go of control and let your whipper snapper stir the sauce or measure the ingredients. Shake, stir, break all the rules!

5. Sit down for a mindful meal. Light a candle, turn off the TV, and tune into each other or yourself (For me, this is usually just the weekends). Experience the flavors on your plate. Give thanks for the good things that entered your life that day. Pat yourself on the back for putting a nourishing meal together like a pro.


Relaxation & Calm

Hiya Gorgeous!

Happy Sunday! Hope your weekend is full of sun, relaxation, and magic.

I wanted to pop in quickly to let you know that the second video from Deepak Chopra’s free 4-part video workshop series is releasing today—you’re not gonna want to miss this one!

Deepak will be uncovering the 7 signs that may be time to take a step back and learn how shifting your thinking can shift your reality. http://www.chopra.com/4-part-discovery-deepak/vd1#sm.0001nd3bj3liodekrc91hlvw0yule

You are the creator of your experiences. It’s easy to forget that as we move through our lives. There’s traffic on the way to work or you spill a little green juice on your blouse—and we’re quick to start feeling like the world is against us. But if you learn to step back and recognize your reactions, you can totally reshape the way you experience your life.

Deepak will help you observe yourself in the way you react to different situations throughout your daily life. All these reactions accumulate to define your experiences—and only you are capable of shaping them. We all need this reminder sometimes, myself included! You have all the power, sweetheart.

Begin the process of building self-awareness and uncovering the conditioned patterns that may be holding you back from living your best life!

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