Eating Healthy and Free Nutrition Services

Over the past few months, I have lost more than 15 pounds and so many women have asked me how I lost the weight, what did I do? Free Nutrition Services

I used the My Fitness Pal app, worked out (consistently) five days a week, (even on the days when I didn’t feel like working out) and counted the calories I ate, but I never eliminated any foods from my diet.

Lots of women have asked me, “What did you stop eating in order to lose the weight” and I was shocked by this question. It never occurred to me to stop eating any food. I know if I did this, I would feel deprived and only eat more.

As I continue on my journey to be healthy, and feel my very best self, there are always new tips and tricks to learn and knowledge to gain about being healthy.

Recently, I was lucky enough to take a tour of the Loblaws City Market in North Vancouver  and was treated to a tour of the store by one of their knowledgeable registered dietitians.

I have been blogging about healthy eating for years and have learned a lot. But there is always an opportunity to learn something new. And I did.

I was surprised to learn the snack bars I had been eating daily, were full of sugar and that cauliflower is a power source of nutrition!

As the summer season prompts a series of fresh starts – Loblaw understands the critical role nutrition plays in the overall health and wellness of Canadians; this is their priority for Canadians year-round (not just at the start of a New Year or a new season).

You can use the complimentary dietitian services at Loblaw stores to help you achieve your best health. Loblaw provides FREE Nutrition Services support with their in-store registered dieticians.

They provide a range of FREE services, including:

• Providing nutrition check-ups to assess dietary habits
• Grocery store tours to identify healthier choices
• Health and wellness workshops and lunch and learns tailored to the specific needs of your group
• Developing custom meal plans based on dietary needs
• Interactive cooking classes and demos
• Tips for encouraging your children to try new foods

Here are the big tips that I learned from my tour of Loblaws City Market:

Don’t look to fads or trends to be truly healthy. The problem with fads is that they can cause nutritional deficiencies or a surplus of too much of something (that can be toxic). Also, how long can you maintain a fad diet? Healthy eating should be for a lifetime.

Biggest mistake for weight loss is not counting calories! Even though I am close to my goal weight (I just want to gain more strength at this point) the biggest mistake people make with weight loss is not counting calories. It is boring, but in the end this is what will help you the most with your weight loss. Calories in and calories out.

• Those snack and energy bars that I love, can be a mine field for sugar and calories. Now, I look for snack bars that have less than 5 grams of sugar. My favourite are the Kind Bars. Yum!

Have realistic goals. I know I will never be a size 0 (and don’t want to be) my main goal is to be healthy, strong and fit. I have big strong thighs, and my strong legs allow me to ride up Mt. Seymour, or to do the Grouse Grind, or to run trails.

Find a goal that works for you and is attainable and sustainable. Don’t lose the weight for what someone else says or even what you read in a magazine, or what you see on Instagram. Do it for you, so you can live your best life.

It is all about fueling your body. Is Kettle Corn popcorn the best fuel for my body? Probably not. But it (treats) only make up less than 5% of my diet. My main focus is getting lots of greens and salads (daily) and adding variety (keep an eye out for my next blogs and videos as I try new recipes).
Vegetable Tips:

• Eat different colours of vegetables – red, orange, green, yellow and blue/purple and white.

• Look for deeper colours – but white is also good. Think onions, garlic and cauliflower.

• How to choose the best produce – Look for veggies that are harder and for fruits – the softer is the better. And try to choose local ingredients when possible.

Other healthy tips:

• Frozen veggies and fruits can be just as nutritious as fresh

• You may not know this, but cauliflower and mushrooms are healthy snacks

• Try to explore a new produce every week, even just one new veggie!

Sprouted bread is nutritious and yum yum. Bread is not a bad food. Just look for a sprouted bread. I am loving ‘Dave’s Killer Bread.’ It is nutritious and filling. I spread some low sugar jam and sunflower butter on toast for my breakfast almost everyday.

Meat can be misunderstood. It is rich with iron. I do indulge a few times a week, and choose pieces of meat that have a bit of fat (for added taste).

Everyone has something that is meaningful enough to them to switch to a healthier lifestyle. You can consider what that key point is for you. It will be something that has long term meaning for you. Fitting into a pair of jeans or looking good in a bathing suit, will not be motivation for the long term.

Once you have reached the goal of fitting into those jeans, then what?

My motivation for choosing healthier options is that I want to be able to do more active things. I don’t want to turn to food as comfort, but rather go beyond that, and find a better version of myself.

To make your FREE appointment with a dietitian at your local Loblaw store, check out their website and mention that referred you! You can find out new ways to improve your health and get some great nutritional tips too.

Keep watching my blog, as I continue on my journey to living a healthy and happy life.

If you have any questions on eating healthy or fitness, please let me know and I will do my best to find the answers for you.


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