Weight Loss

Monday, 16 October 2017 19:53

Diets Don't Work

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3 Tips To Turn “Dieting” Into A Lifestyle

What new diet are you to going to TRY this week?

Is it going to be a low carb, high protein diet?

How about a juice fast or a juice cleanse?

Fad diets, quick fixes and overnight success stories are sexy. There’s no denying that it’s much more appealing to do a 3-day juice cleanse and lose 7 pounds then it is to make lasting healthy lifestyle choices.

The fad diets minimize or outright deny the work involved and the commitment you must make when wanting to lose weight, keep it off forever and create a state of optimal health for you and your body.

I’m going to tell it to you straight. I’m hoping this won’t come as a shock to you…


Dieting creates a negative state of health in your body. The entire diet experience is centered on a whole bunch of ‘don’ts’, ‘off limits’, ‘can’t have’s’, and ‘deprivation’.

Wouldn’t it be nice to say “no thank you” to a piece of cake NOT because you are on a diet and can can’t have it BUT instead say “no thank you” proudly, with confidence simply because you just don’t want to put that crap into your body.

The feelings of not wanting to offend the host or being embarrassed to order something different than everyone else at a restaurant are non-existent.

That’s when you know that your ‘diet’ has turned into a lifestyle. You have a different relationship with yourself and with food.

So how do you get there?

Read these 3 tips below and implement them right now.

Tip # 1: Make A Firm Decision

Like I’ve mentioned above… a diet is something you go on and off of. You have a bad day and you’ve gone off your diet. You have a bad week and you never get back on your diet.

Stop trying diets. Stop trying to eat healthy. Stop trying to lose weight.

Make a firm decision to make changes.

Do not waiver.

It’s a shift in your outlook on eating healthy.

Making this firm decision requires a mindset shift. It’s no longer about trying to eat healthy. It simply becomes a way of life.

This new mindset deletes the on and off again rollercoaster that is dieting. It’s helpful for those bad days of ‘cheating’. The idea of cheating no longer exists. Instead it turns into making unhealthy choices.

So what if you have a bad day and binge on some unhealthy foods?

Making a firm lifestyle change means that you have many more days to make healthy choices.

Failure and disappointment don’t exist because you didn’t go off your diet. You simply just ate some crap that wasn’t good for you. Accept it and move on. Make the next meal or snack healthy.

Making a firm decision to be healthy is living your life without the constant anxiety of ‘being on a diet’.

That’s what we teach in the WOW! program. It’s an entirely different way of looking at food and changing your relationship with food. We teach you to focus on the great stuff you have in your life and the foods that will help you to shed fat and actually promote health.

Tip #2: Being Healthy Is Just Who You Are

Have you ever heard this before, “Oh, Jenny can’t eat that… she’s on a diet.” Or how about “Brace yourself waitress, Jenny’s going to take 5 minutes to order”.

The above phrases are typically never said in a positive manner. They are always said with some kind of negative connotation.

Why is that?


The person dolling out the negative comments are not happy with themselves. When YOU make healthy choices it threatens THEIR way of life. They know they should be making healthy changes but just don’t have it in them to do so.

When you accept the piece of cake or the second helping of lasagna because you don’t want to offend the host or don’t modify your choice at a restaurant because you don’t want to be the odd man/woman out, what you are really saying is that someone else’s feelings are MORE important than your own health and happiness.

It’s not your problem whether or not people are offended by your choices. They could have chosen better food choices too. Their feelings about their own choices are THEIR problem, not yours.

Let it go!

Losing weight is not about dieting or taking a diet break when you are socializing.

It’s about simply being healthy because it’s your way of life. When you go to a party you bring a couple dishes so there is something for you to eat. When you are socializing with friends at a restaurant you take longer to order because you make multiple modifications to the menu.

You always pass on the high sugar, high fat desserts.

You do all of these things not because you are on a diet and can’t eat that or because you are trying to be snobby by eating healthier foods. You do all of these things because being healthy is just who you are.

People move mountains to make sure my family and I have food to eat when we socialize. Whenever we go anywhere I either bring a couple of side dishes or offer to bring a dessert. They are not offended because this is my CHOSEN way of life.

I don’t make comments on their unhealthy food choices because that’s their choice. They eat what they eat and we eat what we eat.

Imagine how relieved you will feel knowing that your choices aren’t coming from being on a diet. Your choices are made because it’s just WHO YOU ARE.

Tip # 3: Ditch The Junk

Get rid of the junk and processed foods, even those that are being marketed as ‘healthy’. You know what I’m talking about… The granola bars, the 100 calorie snacks, the fat free treats and the diet foods.

Get rid of them because they don’t fit into the paradigm of who you are.

Our bodies are designed to eat healthy foods. Real food that is grown in the ground or picked from tress.

We’ve run out of time to make excuses about eating real food. There is no more time to start again on Monday. Your bodies deserve to eat real food that is nourishing.

Your children deserve to thrive and live a life free from preventable diseases and known symptoms associated with eating junk and fake foods.

Junk food is not a part of who you are. Sure, there is a time and place to indulge in tasty treats but when you make the shift from dieting to living a healthy lifestyle those same foods lose their appeal.

Healthy living doesn’t seem sexy or as appealing as taking the easy way out but the easy way out never lasts. I am here to help you identify and implement these 3 tips I’ve shared above. We have all run out of time for making excuses and starting again on Monday.

Choose a different way… a proven way that has nothing to do with dieting and everything to do with permanent fat loss and lasting health.

Call me today to get started on creating a healthier and happier YOU.  519-270-1889

Sunday, 15 October 2017 21:51

Focus on the Waist not your Weight for Superior Health.

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When it comes to monitoring your body for fitness there are pinchers that test body fat, a bathroom scale that measures your water content and good old-fashioned calorie counting. Then there is a very simple way to find out your disease risk based on a simple calculation – the waist to hip ratio. You’ll need a tape measure, and these simple instructions:

Measure the circumference of your waist
Measure the circumference of your hips
Divide the waist measurement by the hip measurement
This is your waist to hip ratio!


Now what is the whole waist to hip ratio supposed to imply?

For a woman a ratio of 0.8 or above and for a man a ratio of 1.0 or above is a major sign that you are at risk for developing cardiovascular disease, type 2 diabetes, high blood pressure and arthritis (gout).

The waist numbers that take you out of the disease risk categories and back into the healthy categories are:

Females: 35 inches around 
Males: 40 inches around

If you fall into this category, don’t worry, all is not lost, there are ways to focus on your waist for superior health.

1. Cut down on sugar consumption: The old adage “a moment on the lips, a lifetime on the hips” is quite wise. The glucose derived from excessive sugar intake cannot be completely processed in your body and actually goes into storage for later use.

The preferred storage is fat cells! Going sugar-free all in one go can be extremely difficult, but by taking small steps you will start to notice a difference. Start by not adding sugar to your coffee and tea. Next replace a soda with a glass of water with lemon. Then change your sweetener to raw honey instead of white sugar.

Top natural sugar recommendation is RAW HONEY. 

2. Turn off the TV/computerTV watching is linked to the onset of obesity, mostly because the more TV you watch the less activity you are doing. With the beautiful summer weather, it should be easier to convince yourself to get out for an after dinner walk.  Start out slow – 10 minutes a day, then gradually work your way up to a goal of 30-60 minutes. It will also increase your overall energy and improve sleep. A 5 or 10 minute walk is better then no walk at all.

3. Improve your digestion: Fibre does wonders in improving your digestion naturally. The best way to increase your fibre intake is eating more fruits and vegetables.  Again the summer is a great time to start up this new regime with all that fresh produce around. Clinical evidence shows that dietary fibre promotes weight loss, improves blood sugar control and decreases the amount of calories absorbed by the body.

Try adding 1 to 1 tbsp of chia seeds to your breakfast or ½ cup of well-rinsed beans or lentils to your lunch.

Eat some fresh corn for dinner instead of a side of rice, go for a walk and if you get hot don’t reach for a can of soda but go for a cool glass of water. By starting slow and keeping hydrated, you will start to see signs that your waist to hip ratio is going down and with that your risk for disease also goes down.

Still need help?  Book your free 20 minute consult to learn more about my Get Lean Programs.  This email address is being protected from spambots. You need JavaScript enabled to view it.



Wednesday, 30 August 2017 18:54

Top 10 Ways to Curb Overeating

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The key to successful weight control is learning to listen to your body’s cues. You want to eat when you feel hungry, but not famished. Feeling overly hungry can trigger overeating. The following tips can help you get in touch with the signs of hunger and satiety to prevent overeating:

  1. Stick to a schedule - Plan to eat every three to four hours, stopping after dinner.
  2. Include lean protein - Protein-rich foods such as lean meat, fish, poultry, egg whites, tofu, and legumes help you feel full longer because they require more time to digest and absorb than other nutrients. Divide your protein intake among three meals and two snacks. Protein-rich snack choices include nuts, soy nuts, edamame, hard-boiled eggs, part-skim cheese, yogurt and/or a protein bar.
  3. Don’t skip protein at breakfast - Research suggests that eating lean protein in the morning keeps you satisfied longer than if eaten at other times of the day.
  4. Choose low-glycemic foods - Avoid refined (white) and sugary foods. These are high-glycemic foods that cause blood glucose and insulin levels to spike after eating. In response to excess insulin, blood glucose levels drop more quickly over the next few hours, which can trigger hunger and overeating. Low-glycemic foods are more slowly digested and help keep hunger at bay. They include beans, lentils, nuts, pasta, brown rice, sweet potatoes, steel-cut or large-flake oatmeal, oat bran, Red River cereal, 100% bran cereals, yogurt, milk, unflavored soy milk, apples, oranges, peaches, pears, and berries.
  5. Add grapefruit - People who eat grapefruit have significantly lower levels of insulin after eating which was thought to control hunger.
  6. Spice up meals - Capsaicin, the component that gives red chili peppers their heat, can reduce hunger and increase calorie burning. Adding cayenne pepper to meals was effective at reducing appetite for fatty, salty and sweet foods, especially among people who did not consume it regularly.
  7. Chew sugarless gum - A recent study found that chewing gum for one hour in the morning helped participants eat fewer calories at lunch. Chewing stimulates nerves in the jaw connected to the brain region that regulates satiety.
  8. Slow down - It takes roughly 20 minutes for appetite-related hormones to kick in and tell your brain you’ve had enough food. After every bite, put down your knife and fork, chew thoroughly and sip water. Do not pick up your utensils until your mouth is empty.
  9. Savour your food and ban distractions - Eating in front of the television, while reading, or while driving leads to mindless eating. Reserve the kitchen or dining-room table for meals and pay attention to the delicious flavors and aromas in your meal.
  10. Rate your hunger - Determine how hungry – or satisfied – you feel before you eat, halfway through a meal, and after you finish. Stop eating when you feel about 70% full.
Saturday, 13 May 2017 13:03

3 Reasons to Stop Eating Cereal

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3 Reasons To Stop Eating Cereal… 
And What To Replace It With
Monday, 08 May 2017 12:35

5 Ways to Rev up Your Metabolism

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How do I speed up my metabolism?

You aren’t the only one asking this question. It’s a hot topic of discussion this time year. Spring and summer are right around the corner. That means tank tops, shorts and the dreaded bathing suit.
Unfortunately, there is no right answer to that popular question. How your body burns calories is dependant on a variety of factors. Age, weight, height, level of activity, medications, sleep quality and stress levels all play a role in regulating or revving up your metabolism.
Men burn more calories than women, even while resting. Both men and women over the age of 40 have a harder time losing weight because metabolism starts to naturally slow down.
Don’t be so quick to blame your winter weight-gain on your metabolism. Your food choices and exercise level or lack thereof, play a significant role in helping to speed up your metabolism.
Read on for my list of top 5 ways to boost your metabolism.

Fill Up On Fibre:
Starting your day with a high fibre choice helps to regulate your blood sugar levels and keep you feeling full throughout the morning. You are aiming to get 25 – 35 grams of fibre per day. Fill up on berries, beans, lentils, whole grains and chia seeds for added fibre.

Lift Weights:
The resting metabolic rate is much higher in people who have a good body composition. Every pound of muscle uses about 6 calories per day just to sustain itself. The more lean muscle mass you have the more calories you burn sitting around doing nothing.

Drink Green Tea:
Green tea is a known super food. Research has shown that those people who drink 2 – 4 cups of green tea per day may push the body to burn 17% more calories during moderate to intense exercise. Here’s a tip, brew your green tea and throw some ice cubes in and drink it while you are working out.

Have a Lean Protein With Every Meal:
Protein burns more calories during digestion then both carbohydrates and fat. Protein helps to stabilize blood sugar and helps you to feel fuller for a longer period of time. You should aim for 20 – 30 grams of protein per meal.

Stop Crash or Yo-yo Dieting:
A crash diet means eating less than 1000 calories per day. Most people don’t even realize they are engaging in a crash diet 2-3 days out of the week. Then the weekend hits and they binge to make up for the lack of calories missed throughout the week. If you do lose weight through yo-yo dieting the weight loss often comes from a loss of lean muscle mass, which further slows the metabolism.

The bottom line is that everybody is different that no two people will burn calories in the same way.

If you are looking to boost your metabolism to shed the weight you gained over the winter I suggest you give me a call at 519-270-1889 or email This email address is being protected from spambots. You need JavaScript enabled to view it.

Sunday, 07 May 2017 23:54

3 Ways to Calm Your Sugar or Salt Cravings

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Have you written your cravings off as normal because you’ve been experiencing them for so long? It’s possible that you’ve created quick fix solutions to satisfy those cravings just so they don’t drive you crazy.
There is no shortage of “health” products that make BIG claims to help you lose fat, get rid of cravings or balance your hormones. You’ve probably already bought or tried many of these products in an effort to slim down.
Even with all of the free information available now it’s seems harder than ever to get a straight and reliable answer from a trusted source on how to balance your hormones, stabilize blood sugar levels and lose weight without depriving yourself, feeling depressed or angry.
Here’s the harsh reality…
There is no one single food, pill, powder or tea that will give you the results you are looking for.
While that might be hard to hear it’s true.
When you have cravings it’s a result of multiple of physiological triggers that come together to signal you to eat, usually a sugary or salty food. In fact, the signal to eat something sugary or salty can sometimes be so strong that no amount of willpower can overcome it.
So how do you overcome your cravings in a realistic way that is maintainable long-term?

Saturday, 24 December 2016 15:08

How Stress Can Affect Your Weight

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I realize this is not always an easy thing to do.  Most of us are juggling way too much and going through the day at warp speed, trying to get more and more accomplished.  By having a high-stress level, not only is it harmful to your health, it’s harmful to your waistline as well. 
When you are constantly under stress, hormone levels, like cortisol and insulin are elevated.  The elevation of these 2 hormones can sabotage your weight loss efforts and actually cause weight gain.  
‘Feeling stressed can create a wide variety of physiological changes, such as impairing digestion, excretion of valuable nutrients, decreasing beneficial gut flora populations, decreasing your metabolism, and raising triglycerides, cholesterol, insulin, and cortisol levels.’  – Mercola.com
So, while you may think you can “handle it” as far as your stress level goes, we aren’t meant to be under constant stress and it takes its toll. If you are doing everything right as far as diet and exercise, but you’re under stress every day, you’re not going to see or feel the results you want. 
What are some ways you can reduce your stress level? 
Is there something you can start with this week? 
Some of my favourites include exercise, yoga, going to the beach, getting outside in nature, meditation, listening to music, reading a book.
I also find that Reiki is a great stress reliever, and in fact have many people book sessions with me for that very reason.  
Saturday, 24 December 2016 14:51

5 Proven Steps to Reach Your Weight Loss Goals

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You want to get into better shape, increase your energy, to drop the fat and feel better?
Join the club…most people are actively working toward an elusive fat loss goal. 
So what separates those who end up achieving their goals from the rest of the masses who are trapped in a fruitless struggle? 
Winston Churchill hit the nail on the head when he said, "Never, never, never, never give up." 
The bottom line is that it is possible to achieve any fitness goal when you lock on to it and strive towards it every day. Unfortunately, distractions are everywhere, making it easy to fall off track. 
This brings us to the classic Henry Ford quote, "Obstacles are those frightful things you see when you take your eyes off your goal." 
In order to stay the course, it is vital that you keep your eyes on the goal. 
Here's how to get to your goal in 5 Steps: 
Step One: Only One At A Time
When you're feeling motivated, and decide to set a goal, it's tempting to become over-ambitious by setting multiple goals. While it's great that you want to improve many things about yourself, the pressure of trying to achieve more than one goal at once will cause you to drop all the goals and go back to the status quo. 
Focus in on the one goal that you really want to achieve first, and focus all of your efforts onto this goal with laser-like force. There will be plenty of time in the future to see your other goals, but for now see your number one goal all the way through to completion. 
Step Two: Start Slow
Another pitfall that often results in dropped goals is the act of starting out too fast and too strong. If your goal is to get rid of all of the sugar in your diet so you can lose 20 lbs in 8 weeks do not (I repeat, DO NOT) remove every single ounce of carbohydrates at one time. You'll be so cranky, tired and constipated that I guarantee you'll give up the following week and your goal will be put back on a shelf. 
Take a deep breath and remember that this isn't a race. This is your life, and it's you against yourself. Start out slow and steady and gradually build as you progress toward your goal. Don't allow self-induced fatigue to get in your way. 
Step Three: Know Your Reasons Why 
Why is this goal so important to you? There are probably many reasons, and you should know every single one of them. Write down each and every possible reason you can come up with as to why your goal needs to be met. 
Intimately get to know the 'reasons why' this goal is so important to you. You should have them memorized and should recite them every single day. Remember what Ford said - when you take your eyes of your goal you'll see loads and loads of obstacles. Keep your eyes locked onto that goal by filling your mind with all of the 'reasons why' you're going to see this thing through. 
Step Four: Think About It
Along with thinking about your reasons for accomplishing your goal, it's also helpful to focus your mind on how you'll feel once you've done it. Dedicate some time each day to picture your new post-goal life. 
How awesome are you going to feel when you've accomplished this goal that's been on your mind for so long? Pretty amazing. Fill your mind with that feeling of accomplishment well before you've finished the work. The more you feel connected to the end of the race, the more likely it is that you'll make it through. 
Step Five: Put It All On The Line
It's time to put your money where your mouth is. Invest in something that will help propel you toward your goal. When you shell out some of your hard earned money to aid in your progress, then you are going to take this process that much more seriously. 
It's time to seriously commit yourself to seeing this goal to completion. If your goal is to lose weight and to get into amazing shape, then invest in one of my proven nutrition programs. 
My clients see results. My clients achieve their goals. 
It's time that you become one of my clients. 
Call or email today and together we will get you to your goal.
Deanna Trask RHN
Owen Sound
Weight Loss, Hormone Balance, Diabetes Counselling, Digestion and Food Sensitivities
This email address is being protected from spambots. You need JavaScript enabled to view it.
Saturday, 24 December 2016 14:42

5 Signs You're Addicted to Sugar

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The alarm clock goes off and you struggle to get out of bed. You hit the snooze button thinking just 10 more minutes. As you reluctantly roll out of bed you start thinking about your busy day and all of the things you need to do. Breakfast is the last thing on your mind as you reach for your first cup of coffee.
Sitting in your meeting you find yourself distracted by the array of sweets that are taunting you. Instead of listening to what’s going on you are thinking about just taking one cookie…
One cookie can’t hurt, can it? Are you able to stop at just one?
You told yourself that today would be the start of ‘being good’ yet you are unable to focus because the cookies are just sitting there staring at you. Will power is no match for the smell or the feeling of pleasure that the cookie gives you.
We all know sugar is the enemy… the toxic ingredient that is just as addictive as drugs, so why can’t you just forget about it and chose the veggies instead?
Not only is sugar addictive, playing on the same pleasure centers in your brain as drugs, but it also perpetuates cravings that can be so powerful. Sugar overwhelms every cell in your brain. When you overload on sugar it alters parts of your brain that controls how much you eat.
It’s been documented that we consume approximately 19 teaspoons of sugar per day. That equates to 285 calories. Now that you know this do you think it will be easier to quit the addiction?
5 Signs You Are Addicted To Sugar:
-You get shaky, irritable, have headaches or feel emotional when you’ve gone too long without eating. If these symptoms occur just 1-2 hours after a meal then you have had too much sugar.
-Instead of feeling hunger, you have a craving for something sweet. Choosing salad with chicken is NOT an option when the alternative is a bagel, pizza, pasta or a muffin.
-After a meal do you need something sweet?
-You have low energy in the middle of the afternoon and usually opt for a coffee or something sweet.
-You don’t seem to feel satiated or full after a meal of just protein, vegetables and a little bit of healthy fat. 
Sugar comes in a variety of forms and even the so-called ‘healthy alternatives’ are still just sugar triggering addiction. The white stuff hidden in a variety of other foods can set you off even when you think you are doing your best to avoid sugar.
Don’t quit the habit cold turkey… that never works. Give me a call so I can advise you on the best method to extinguish your sugar addiction once and for all.
Wednesday, 07 September 2016 14:07

Nutritious Living's Get Lean Program

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Nutritious Living's 10 Week Get Lean  Group Program starts Monday, October 16 at 5:30 pm.

Spaces are limited, book now. 

Are you tired of the dieting roller coaster? Unsure of what works and what doesn't?  Do you wonder "why can't I lose the weight?"

Learn how to eat right for your body and end the diet roller coaster. You don't need to purchase expensive shakes or ready made high protein foods to lose weight, you need to eat real whole foods in the correct amounts for your body. Fat loss is not always linear, and a good coach will help you understand what is going on in your body instead of drastically reducing your calories. Sustainable weight loss is not a drastic amount of weight lost in the first month, but many companies will try to lure you with photos of people who have dropped a tremendous amount of weight. Where will those folks be in a year from now?

Book your free 30-minute consult to learn more. This email address is being protected from spambots. You need JavaScript enabled to view it. 

  • Learn about nutrition and what your body needs to be optimally healthy. 
  • Learn the necessary steps and tools to balance your blood sugar and hormones.
  • Receive a personalized plan based on your age, weight, height and activity level
  • Receive support documents:  manuals and recipe book
  • Unlimited email support
  • 10 Weekly 1 hour meetings with Nutrition Classes
  • Food Tracker Guidance and Support

This email address is being protected from spambots. You need JavaScript enabled to view it. your free 30-minute assessment today to learn more about my in-person or online programs.


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