Holistic Fitness Land  &  Water                       



Food Prep TIPS

Posted on August 15, 2019 at 12:15 AM Comments comments (0)



One of the best things you can do to set yourself up for success on this program is a bit of food-prep each week! I came across an awesome blog post with some great beginner tips for you to get started on your food-prep journey! I especially love #3!!!


1) Don’t try to prep it all!

First and foremost, when starting out, don’t try and make ahead your entire weekly menu plan. This will completely overwhelm you. Start slow. The first week prep 1 or 2 recipes ahead of time and as you get comfortable with the process you can prep more.


2) Choose which recipe(s), if made ahead of time, would make the biggest difference in your week!

This is huge! If you are short on time or don’t have the energy to prepare a lot of food then prioritize your meals. Which recipe, if made ahead of time, is going to make your week easier? If dinnertime brings you the most stress then put together some meal starters or prep ingredients for a couple slow cooker recipes. If you are always running to the vending machine at 3:00pm then put together some veggie packs or bags of almonds. What is going to make it easier for you to eat healthier during the week?


3) It is not necessary to cook all the food you prep!

Food prep can be anything. You don’t necessarily need to cook all your meals completely. It can mean chopping up onions, peppers, or other vegetables ahead of time for recipes. Washing fruits and vegetables so they are ready for snacks. Portioning out nuts or other food items for snacks. Cutting up chicken or beef to be recipe ready. Whatever is going to work.


4) Even the littlest bit of food prep makes a difference!

I used to think if I did not have hours to set aside for prepping my food then why bother. Obviously, that is not the right approach to take. There are always going to be weeks my time is limited. If I wait for the right time or more time then I would never do anything. It is important to make the most of the time you have and do what you can. I have since learned that any food prep is better than no food prep at all. Some weeks I might not get any dinners prepped ahead of time but if my mason jar salads are done then at least I don’t need to worry about lunch.


5) There is no right or wrong way to food prep!

The options are endless when in comes to prepping food ahead of time so there really is no right or wrong way to do it. Basically, it comes down to just making time and getting it done. However, just like any weight loss strategy, to be sustainable it needs to fit into your lifestyle. Basically this means do what works for you. If the only thing you want to prep each week are hardboiled eggs then that’s fine. Whatever will meets YOUR needs. Don’t get bogged down in thinking it has to be done a certain way.


6) Give yourself time to reap the rewards and make it a habit!

I think like with anything it is really important to keep at it long enough to experience the benefits, see the results, and form new habits. Remember it takes about 3 weeks to form a habit. Weekly food prep is no different. Don’t throw in the towel if it doesn’t work out the first time. Or the first few times. Adapt and overcome. Expect to make adjustments along the way. Food prep is about making your life easier. Sure it takes a little effort and time upfront but it is worth it. It is so rewarding to open up the refrigerator door and see healthy delicious meals and snacks ready to eat. It was a game changer for me and I am confident it will be for you too.


Source: http://www.organizeyourselfskinny.com

Shared by Anislinn Anderson 30 days to Healthy Living Community ��

Nutritional Summer Treat

Posted on June 21, 2018 at 8:50 AM Comments comments (0)


I love Ice Cream �� but dairy is not my friend. �� Thankfully my friend Amy Powers shared this GREAT recipe idea for Summer Entertaining! ������ it’s packed with vegan protein and nutritious fruits for guilt free indulgence! Yay!

After blending your banana ��"ice cream" place scoops in a muffin tin lined with plastic wrap & freeze. You can prepare the scoops ahead and pull them out as needed!


Raspberry Vanilla "Ice Cream" Recipe:

For 12 servings use:

■3-4 FROZEN chopped bananas��

■2-4 scoop Arbonne Vanilla Protein

■4 cups or so frozen Raspberries

{Blend in a very high-powered blender, until desired consistency. You may need to stop the blender or food processor several times to stir your ice cream. Drizzle with almond butter, top with sliced almonds, or dark cacao if you want. Enjoy!


From Aislinn's Good Friend Susan:

PS: if you’ve never had our protein-pop me a note & I’ll make sure I get ...

Thanks have a wonderful Summer Solstice!  Anne

Become a Preferred client receive discounts on all your orders:


More receipties: 

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Healthy Stocking stuffers

Posted on November 27, 2016 at 9:10 PM Comments comments (0)

ParticipACTION preparing kids for active play

Posted on September 9, 2016 at 8:40 AM Comments comments (0)

Your monthly dose of motivation


📨 Forward to a friend


ParticipACTION's Backpack Must-Haves for Active Play

Dear Unknown,


Summer is ending and the kids are headed back to school. On the one hand if you’re a parent, summer is a great time to see kids being kids—running, playing, swimming and enjoying the outdoors. On the other hand, it can be a pretty demanding job to keep kids entertained.


As kids head back to school, keep up the summer fun by packing them with ParticipACTION’s six backpack must-haves for active play. The bonus is, regular exercise will improve academic performance, reduce stress and help to build social skills. What better way to set them up for success?

            At this time of year, it’s easy for parents to get overwhelmed by all the tips and tricks for how to set up their children for success in the coming school year. What books should they be reading? What stationery do they need? What time should they go to sleep? The list goes on and on.

But one of the best things you can do to encourage your child’s academic success, reduce their stress, build their social skills and confidence is actually super simple – encourage regular exercise!

Sports teams and activities are part of the equation, but you really need to give kids the chance to be active throughout the school day in every way possible—playing at recess and lunch, walking or wheeling to and from school, making up their own fun and letting off steam.

Your child’s backpack, if packed with all the right things, is the perfect opportunity for you to encourage more spontaneous, outdoor activity.

Check out this infographic for ParticipACTION’s six backpack must-haves:


Let your kids log the total amount of steps they take in a day and make a game out of getting healthy. You might be surprised by how excited they get about reaching their step goal each day.


63 percent of kids’ free time is spent being sedentary, so send kids to school with something to encourage spontaneous, active games with friends. Having a ball on hand can mean the difference between playing a game with friends rather than staring at a screen.


This one will inevitably generate some discussion as some schools don’t allow cell phones on campus whatsoever. But, many parents worry about the safety of their kids and a phone can help you stay in contact while your child walks, wheels or plays outside with friends. Don’t have a phone, or don’t want one? Send them out with a buddy or have them call when they get home.


ParticipACTION's Backpack Must-Haves for Active Play

ParticipACTION's Backpack Must-Haves for Active Play


Weather is one barrier to active play, so make sure your child is ready for anything by packing a good jacket. I don’t know about you, but some of my favourite memories as a kid involved playing in the rain.


Kids need a sun hat and sunscreen in order to protect them from the rays. Make sure your children are prepared to take full advantage of the sun without having to worry about a nasty burn.


Did you know that 58 per cent of parents say their kids are always driven to and from school? Active travelers get as much as 45 additional minutes of moderate to vigorous physical activity per day. Wheeling or walking to and from school will quickly add up to a healthier lifestyle.

As a parent, I sometimes feel like I’m in possession of a beautiful secret—that physical activity will give my kids success and joy in every area of their lives, more than almost anything else I can give them. Active kids have better concentration. More fun. Better social skills. Less anxiety and depression. More confidence. What more could you want for your child this school year? Encourage them to be more active and everything else will follow.

https://email.participaction.com/acton/rif/19396/s-0041-1609/-/l-0009:2cc/q-000b/showPreparedMessage?sid=TV2:5is6Wiiii" target="_blank">ParticiACTION

Post Workout Nutrition importance

Posted on July 19, 2016 at 11:30 AM Comments comments (0)


Post Workout Nutrition and Shakes for Muscle Gain and Fat Loss


What shakes would i take to increase growth? If you do not provide your body with the proper post workout nutrition, you will not see the muscle gains and fat loss that you want.


While exercise is essential for gaining muscle and losing fat, it does place physiological stress on the body. When you exercise, the muscles’ fuel resources have been depleted and minor damage has occurred. This means that your muscles need repaired and replenished. Of course, the damage and depletion allow your muscles to adapt, as long as you only allow your muscles to be in this state for a short period of time.


Exercise tears down your old, less adapted muscles so the body can build more functional muscles. This process is often referred to as remodelling. However, unless you provide your muscles with the right materials, they will not be able to remodel themselves.


What should the goals of your post workout meal be? Your post workout nutrition should focus on accomplishing the following:



Reduce the muscle protein breakdown that exercise causes

Reduce fatigue and muscle soreness

Reduce cortisol levels after workouts

Replenish depleted levels of muscle glycogen

Enhance overall post workout recovery

Increase protein synthesis within the muscles

One of the best ways to make sure your body is getting the post workout nutrition it needs is to start drinking protein shakes after your workout. Protein shakes with whey protein offer many benefits. If you are not convinced that whey protein shakes are a great choice, here’s a closer look at the benefits of whey protein, how protein shakes enhance results, the continued importance of macro and micro nutrients, and other helpful post workout information.




The Benefits of Whey Protein


Protein is the building block of muscle, which is why it is so essential to fuel your body with protein after a workout if you want to see muscle gains. Exercise causes muscle protein breakdown, which means you need to replenish protein to increase protein synthesis within your muscles. One of the best ways to get your protein is to consume whey protein, which is easily consumed in a shake. Why choose whey protein over other protein options? Here are just a few of the benefits why protein has to offer.


Benefit #1 – Increase Strength and Size


One of the main benefits of whey protein is its ability to help you increase your strength and size. Research has shown that individuals taking whey protein have enjoyed great increases in muscle strength and fat-free mass. Whey protein can be especially beneficial when consumed both before and after a workout for muscle gain.


Benefit #2 – Reduce Hunger


If you are trying to lose fat while working towards muscle gains, you may be cutting your calories. Whey protein can help you achieve your goals, since it helps to reduce hunger. Studies have shown that consuming whey protein can reduce the levels of the hunger hormone for several hours. It’s common to feel hungry after working out, so a whey protein shake offers a great way to reduce hunger and stick to your nutrition plan.


Benefit #3 – Improve Your Immune System


Keeping your immune system strong and healthy is important when you are working out hard. Strenuous workouts have the potential to negatively impact your immune system by reducing glutathione levels. When you supplement your diet with whey protein, it helps to keep glutathione levels from plunging so low, which helps to keep your immune system strong. This can also help to reduce the impact of strenuous exercise on your gastrointestinal and nervous systems as well.


Benefit #4 – Preserve Muscle and Lose Fat


If your goals are muscle gains and fat loss, whey protein can help you to preserve muscle while losing fat. Studies have shown that adding whey protein to a reduced calorie diet can help you preserve muscle and lose body fat. In some cases, people trying to lose fat cut calories and the body begins to turn to muscle for the energy it needs. However, when you add whey protein to the mix, the protein protects and preserves your muscles while allowing you to lose extra body fat.


Benefit #5 – Fast Digestion and Bio-Availability


While many different forms of protein are available, whey protein offers an excellent choice because it can be digested quickly and it offers excellent bio-availability. If you consume protein like chicken or steak, it takes time for the body to break down the food so it’s available to your muscles. You don’t have this problem with whey protein. It’s quickly available to your muscles, which makes it an excellent form of protein to use when you’re choosing a protein source for your post workout nutrition.

I have excellant vegan protien and much more http://www.arbonne.com/pws/anneparr/tabs/home.aspx

6 ways to banish anxiety from your life

Posted on June 14, 2016 at 7:20 AM Comments comments (1)

Do you feel nervous over the slightest thing and struggle to deal with certain situations?

Clammy palms, pounding heart or feeling dizzy?


These can be common signs of anxiety, but often stress and anxiety are not clearly distinguished.


Stress is a response to what appears to be a threat in a situation and the anxiety is a reaction to this.


Experts say anxiety is characterised by impatience, poor concentration, a feeling of helplessness, irritability, being tense and restless.


Other symptoms which are more severe could include chest tightness, indigestion, dry mouth, fatigue, sweating and headache.

Below are a few tips on how to tame anxiety;



Caffeine is a stimulant, which prompts your body to release the stress hormones making you feel more stressed and on edge than you should be.

furthermore, caffeine is addictive, tea and coffee act like a drug.


Leading nutritionist Dr Marilyn Glenville, author of Natural Alternatives to Sugar, said: ‘As the effect of the caffeine wears off, you will want another one and then you are back on that roller coaster again of highs and lows, exactly like the highs and lows of blood sugar.


‘If you add sugar to the tea or coffee the roller coaster highs will be higher and the lows lower making you feel even more stressed.

‘Because caffeine acts like a drug, you wouldn’t be advised to stop suddenly and go ‘cold turkey’ because you could experience quite dramatic withdrawal symptoms such as headaches, nausea, tiredness, muscle cramps and depression.’


Work out what’s important


If you feel the symptoms of stress coming on, learn to get your priorities right. There is nothing in your life right now more important than your health, Dr Glenville stresses. ‘Learn to say no if you feel that you have taken on too much,’ she said. ‘Being assertive is invigorating and empowering. ‘It also helps to make lists of what is or is not a priority and to tackle the priority tasks first. This will help give you a sense of control over your life.’


Increase your ‘feel good’ hormone


We need to make sure that our levels of serotonin (the ‘feel good’ hormone) remain high. And, a simple change of diet can work wonders says Dr Glenville. She explains: ‘The body makes serotonin from tryptophan, which occurs naturally in foods such as dairy products, fish, bananas, dried dates, soya, almonds and peanuts.


‘Combining the foods mentioned above with unrefined carbohydrates, such as brown rice, wholemeal bread or oats, helps the body to release insulin to help tryptophan uptake to the brain.


Steady your sugar levels


An essential part of combating stress is to balance your blood sugar levels. Sugar crashes, which can happen throughout the day due to long periods without food and not eating the right foods, stimulates the stress hormones adrenaline and cortisol to be released. Dr Glenville explained: ‘This is because these stress hormones, apart from helping you to run away from a tiger, can also mobilise your glucose - which has been stored as glycogen in the liver - back into the blood stream. ‘This is why you can feel more jittery, irritable etc when blood sugar plummets.’ She advises ensuring you have a small meal every two to three hours that contains protein.

Up your fish intake


Almost 60 per cent of our brains are made up of fat, nutritionist Cassandra Barns explains. About half of that fat is DHA omega 3 fatty acides, which are found in abundance in fish. Hence why fish is often referred to as a great source of ‘brain food’. ‘Omega 3 are known as “essential” fats because our bodies do not make these so we must rely on eternal sources for these nutrients, such as eating oily fish, or taking a supplement,’ Ms Barns said.


Get a good nights’ sleep


Many of us experience feelings of pressure, tension, and nervousness., especially after a busy and stressful day and these feelings can feel more prominent at bedtime. Sleep is a significant part of living a healthy lifestyle, and many of us simply do not get enough. Martina Della Vedova, nutritionist at Nature’s Plus UK says: ‘If we don’t get enough sleep we can find it harder to adapt to challenging situations, and when we can’t cope as efficiently with stress it can be harder to have a good night’s rest.

read more

Struggleing with weight & body image

Posted on December 21, 2015 at 10:20 AM Comments comments (0)

I am addressing Fitness professionals dilema of weight gain and body image this can sometimes be a concern. 

Take what is happening to you as a learning experience to help first yourself than others who live with this all their lives or even for just a short time. Every lesson we learn can be used to help others on their journey to wellness and health. They will see you as real a person who also struggles to become and stay healthy. Remember health changes up and down depending on circumstances healthy today sick tomorrow i.e. flu, struck by a car, death of a family or close friend and some bad choices. I have trained some healthy happy people who got a virus that attached their immune system and changed their lives forever.


There are many instructors out there teaching and training who have similar problems as high up as International Trainers. When you can acknowledge there is a problem then and only then can you make the changes. There is a trainer in California who is one of the best internationally know dance choreographers who for over 10 years was bulimic and it wasn't until she felt like killing herself that we was able to admit she had a problem. I when to her workshop of this topic and listen to how she dealt with this and recognize she will always struggle but now she can move forward to change.


The hardest clients you will deal with will be those with anorexia and bulimia as is is embedded deep in their physic


I too had a similar problem when I was about 14. It drove me to become a National Lifeguard, Instructor & examiner for Red Cross & Royal Life Saving and training like an athlete. When you work hard you eat less. Plan your meals.

Maybe start a blog about your journey the hardships and the successes.


The second time was when I go married I was fit 85 lbs and within the first 3 months I gained 15 lbs I cried when I saw how much I was. Then realized I was not as active as I was before and my eating habits changed. Was eating & drinking far more then I needed.


Start a journal that incorporates what you eat and your exercise (include heart rates for intensity as every workout will be different) so you have something to measure. Remember your goal setting techniques. You didn't just put on weight in a day it too some time. There for it will take some time to see the changes and your goals being met. Feeling happy will start with your first workout use this to set your time for your next workout make it a certain time each day.  If you  miss do something else at a different time - dance, use visulization 25% of your workout.


We can put on 7 lbs over the holidays on an average. Students spend a lot of time studying to get good grades as I am sure you are too. Many snack as their study and sit and sit. You can design a class that helps the need of many students. You may start with just a few friends who are experiencing the same thing. Do it free until you have set up a program that you can follow. Set times to meet and talk about what your plans are. One of the #1 fitness gifts for Christmas is Fit Bits and other electrical devices on the market today. Using these is an instant indicator of how you are eating and your activity. Start a buddy fit group who meet at a certain place or variety of places at a set time.  Idea Boreal Adventure free from library her in Thunder Bay.

 Walking is still the best exercise we can do. How many steps are you taking each day? Can you do more tomorrow? With success there is always failure. This failure can become a positive. There is no simple fix.  Like anything that matters there will be struggles these struggles once addressed can be worked on to improve wellness and health.


I got some kind of a bug a few days ago where my ears are aching, chest congested, headache and fever. Until I feel well I really need to slow down. So listening to your body.


Drink water before you eat when you feel hungry then if after that you still fell hungry eat some fruit i.e. an apple not a whole plate full.

Feel free to comment add what you feel is relevant get the conversation going. Than move.

Merry Christmas to All.



Amazing Frozen Lemons

Posted on September 7, 2015 at 7:40 AM Comments comments (0)


Read this

– it may save your life or the life of a friend or loved one. The more you read, the more you want to know… it’s not long, so, read it. It’s amazing!



Amazing frozen lemons


All it is.....is a frozen lemon.



Many professionals in restaurants and eateries are using or consuming the entire lemon and nothing is wasted. How can you use the whole lemon without waste?

Simple.. place the washed lemon in the freezer section of your refrigerator. Once the lemon is frozen, get your

grater, and shred the whole lemon (no need to peel it) and sprinkle it on top of your foods.


Sprinkle it to your vegetable salad, ice cream, soup,

cereals, noodles, spaghetti sauce, rice, sushi, fish dishes, whisky... the list is endless.


All of the foods will unexpectedly have a wonderful taste, something that you may have never tasted before. Most

likely, you only think of lemon juice and vitamin C. Not anymore.



Now that you've learned this lemon secret, you can use lemon even in instant cup noodles.


What's the major advantage of using the whole lemon other than preventing waste and adding new taste to your dishes?



Well, you see lemon peels contain as much as 5 to 10 times more vitamins than the lemon juice itself.

And yes, that's what you've been wasting.



But from now on, by following this simple procedure of freezing the whole lemon, then grating it on top of your dishes, you can consume all of those nutrients and get even healthier.


It's also good that lemon peels are health rejuvenators in eradicating toxic elements in the body.


So place your washed lemon in your freezer, and then grate it on your meal every day. It is a key to make your foods tastier and you get to live healthier and longer! That's the lemon secret! Better late than never, right?



The surprising benefits of lemon!


Lemon (Citrus) is a miraculous product to kill cancer cells. It is 10,000 times stronger than chemotherapy.


Why do we not know about that? Because there are laboratories interested in making a synthetic version that will bring them huge profits.


You can now help a friend in need by letting him/her know that lemon juice is beneficial in preventing the disease. Its taste is pleasant and it does not produce the horrific effects of chemotherapy.


How many people will die while this closely guarded secret is kept, so as not to jeopardize the beneficial multimillionaires large corporations?


As you know, the lemon tree is known for its varieties of lemons and limes.


You can eat the fruit in different ways: you can eat the pulp, juice press, prepare drinks, sorbets, pastries, etc... It is credited with many virtues, but the most interesting is the effect it produces on cysts and tumors.


This plant is a proven remedy against cancers of all types. Some say it is very useful in all variants of cancer. It is considered also as an antimicrobial spectrum against bacterial infections and fungi, effective against internal parasites and worms, it regulates blood pressure which is too high and an antidepressant, combats stress and nervous disorders.


The source of this information is fascinating: it comes from one of the largest drug manufacturers in the world, says that after more than 20 laboratory tests since 1970, the extracts revealed that it destroys the malignant cells in 12 cancers, including colon, breast, prostate, lung and pancreas..


The compounds of this tree showed 10,000 times better than the product Adriamycin, a drug normally used chemotherapeutic in the world, slowing the growth of cancer cells.


And what is even more astonishing: this type of therapy with lemon extract only destroys malignant cancer cells and it does not affect healthy cells.


So, give those lemons a good wash, freeze them and grate them. Your whole body will love you for it

For Better  Health

10 Health Benefits of Celtic Sea Salt

Posted on August 30, 2015 at 10:00 AM Comments comments (0)

10 Key Health Benefits of Celtic Sea Salt


Natural salt is the element that helps to regulate water content in the body. The balance of water and salt in the body is critical.


Another key reason why natural salt is so important is because our bodies need trace elements for proper function. These elements are usually not found in food or nutritional supplements in a form that the body can utilize.


However, all 82 of the essential trace elements needed by the body are found in natural unrefined sea salt and are in a bio-available form.


In general, natural sea salt helps to balance the entire body. Some of the more pronounced benefits include the following:


Regulates heartbeat and blood pressure. Even though refined salt can cause high blood pressure, natural salt with adequate water intake can help to stabilize irregular heartbeats and normalize blood pressure. In other words, if you have low blood pressure, taking Celtic sea salt can help to raise it. If you have high blood pressure, it can help to lower it.

Eliminates mucus buildup. Not only does this salt help to eliminate existing mucus buildup, but it will help to prevent it. This benefit makes it very helpful for people with allergies, asthma, sinus issues, or bronchial congestion.

Improves brain function. Sea salt is vital to the health of nerve cells and their ability to communicate and process information. This salt also helps to extract excess acidity and toxins from brain cells.

Balances blood sugars. Celtic sea salt is especially helpful for diabetics because it helps to balance blood sugars.

Alkalizes the body. Excess acidity in the body is an underlying cause of many diseases. Salt is vital to the removal of excess acid wastes from the cells. In addition, mineral rich salt will help to maintain the optimal acid-alkaline balance.

Increases energy. Salt and water are the key elements for the generation of hydroelectric energy in the cells. When sodium and trace minerals are deficient in the body, fatigue will set in.

Provides electrolyte balance. Natural Celtic salt will help keep the electrolyte minerals in your body balanced, releasing excess sodium and water. For problems with water retention, gradual sea salt intake can help to release excess water stored in body tissue.

Builds immunity. Regular intake of natural sea salt and its highly absorptive minerals can give you a higher resistance to illness, infections, and disease. It can also help your body to heal faster after an injury or surgery.

Promotes restful sleep. The abundance of trace minerals in natural sea salt will have a calming effect on the entire nervous system. In addition, the proper ratio of water and salt consumption can help to prevent the need to urinate during the night.

Prevents muscle cramps. Muscle cramps are often caused by an electrolyte imbalance, especially a lack of sodium. Celtic sea salt provides these minerals in the correct proportion. Your body will take what it needs and get rid of the rest, as long as you are drinking enough water.

Find more informaiton at http://www.waterbenefitshealth.com/celtic-sea-salt.html

Check with you doctor to see if salt in any form is good for you as we are all different.

Have a greata day.  Anne

Not putting in the 7 pounds during the Holidays

Posted on August 26, 2015 at 6:30 AM Comments comments (0)

The average person puttings on 7 pounds during the holidays.  Goal not to do this this year!

When we do our best to follow our routines we had before Christmas by our eatting & exercise habits we would succeed. 


Christmas is a time where family comes together & or many gatherings with friends and food is in aboundance and our exercise routines may change for a few weeks.

Found this information of a website I am sharing so struggles with Christmas weight gain will stop.

First - there are choices we can make so this is easy and you can feel better .  Combinations of fats, proteins

1.  OJ - orange juice and other concentrated juices grapefruit, crandberry and others has excess sugar & looses a lot of the fibre we get from eating fruit!

2.  Margerine (transfats not good and is often artificia)l - butter is better in modification is a Saturated fat)

3. Wheat - whole wheat bread, pancakes, pies, pastas - high carbs is comfort foods - Eat in modification less is better & combine with proteins.

4. Process Soy products - are highly processed with little nutritional value.  Eat more whole foods.

5.Corn genetically modified GM Corn - often hidden in breads, cereals, yogurt and so many more.  - Read labels. Plan a full week of meal ahead of time what you want to eat than you can prepare so you are not going to get the products you don't need.

To learn more & better understand the reason why?  http://www.introduce.trimdownclub.com/aboutms.html?prm2=m2&add=1

Will power is within you.  Be responsible! Be Happy!

Merry Christmas to All


Recommendations on Physical Activity Nutriton & Mindset

Posted on May 25, 2015 at 11:50 AM Comments comments (0)

Recommendations on PhysicalActivity,Nutrition,andMindset

  • for Optimal Health For adults18-64 years old

Vision: canfitpro’s Recommendationson Physical Activity, Nutrition,and Mindset for Optimal Health

have been designed to assist healthy Canadians18-64 years of age in preventing non communicable

diseases through physical activity and good nutrition as well as cultivate a healthy,active, and fulfilling



1. Aerobic Activity: Accumulate 300 minutes of moderate-intensity aerobic activity or150 minutes of vigorous-intensity aerobic physical activity per week,or an equivalent combination of moderate-and vigorous-intensity activity.

2. Muscle Strengthening: Participate in muscle-strengthening activities involving major muscle groups on 3 or more days per week.

3. Flexiblity: Enjoy flexibility activities 4 or more days per week.

4. Nutrition: Implement health-promoting nutrition and hydration focus in gon primarily fresh, whole foods, minimizing the consumption of highly processed, energy-dense foods and drinks to support a healthy body composition daily.

5. Mindset: Adopt strategies to attain a positive mindset daily.

Learn more www.canfitpro.com

Article on Grilling

Posted on May 20, 2015 at 2:55 PM Comments comments (0)


It won’t kill you to grill.

Grilling the safest, most delicious food (without the health risks).


By Brian St. Pierre





  


Worried about grilling and cancer? Don’t let the fearmongers fool you. Check out these ingenious ways to grill for your health.




The smell of the grill. The hiss of the flame. The fun of a backyard barbeque.


Grilling is one of the great joys of summer.


At the same time, grilling meat does have its risks. Here’s how to use your grill to make nutritious, delicious food with minimal health hazards.


Fire up that grill, and let’s go.

•Want to listen instead of read? Download the audio recording here…


In defense of the grill


It’s a universal truth: Grilling makes food taste gooood.


It doesn’t matter what you put on there. It smells and tastes amazing.


Burgers? Steak? Seafood? Tofu? Veggies? Lettuce?


Yes, yes, yes, yes, yes and, surprisingly, yes — the grill even makes salad taste better. (Try grilled radicchio sometime.)


But the grill doesn’t just make food tasty. It offers some legitimate health benefits, too.


For instance, you don’t need much oil for grilling (unlike, say, sautéeing in a pan). And fat drips off during cooking.


(That’s not to say dietary fat is bad. In fact, the right balance of dietary fat is important for health. It’s just that excess fat — just like excess carbohydrate or protein — is something to be careful about.)


Plus, if you’re grilling, it probably means you’re cooking for yourself.


The company of family and friends, the great outdoors, the easy, minimal cleanup — all these perks mean you’ll be less tempted to head to a restaurant or call up some takeout.


In the big picture, calorie-packed dishes, overeating, social isolation, and lack of outdoor exposure do more to damage our health than the occasional intake of HCAs or PAHs (we’ll get to these in a moment).


So keep things in perspective. Give your grill (and family, and friends, and sunny backyard) some love.


[whispering] I love you, Big Green Egg.


But doesn’t grilling cause cancer?


Okay, now that we’ve gone and given our grill a big hug (was that just me?), let’s look at why grilling has gotten so much flack recently.


Grilling meat does produce a couple of chemicals that may increase risk of cancer. Scary sounding, I know. But let’s talk a little more about that…


Heterocyclic amines


Heterocyclic amines (HCAs) form when meat is overcooked or charbroiled: Creatine, amino acids, and sugars in meat react together with heat.


(Interestingly, this is the same process as the Maillard reaction — the chemical reaction that browns meat and makes it so tasty.)


HCAs can damage and change DNA. Thus, the Department of Health and Human Services places HCAs in the “reasonably anticipated to be a human carcinogen” category. Not good.


Animal research consistently shows that HCAs contribute to cancer development — at least in very large doses. (That “very large dose” part is important.) Likewise, human research shows that eating a lot of HCAs is associated with a higher risk of cancer.


More than 17 different HCAs have been identified as potentially risky for humans.


Four factors influence HCA formation:

1.Type of food

2.How it’s cooked


4.How long it’s cooked


Temperature is the most important of these four.


While HCAs begin to form at 212 F (100 C), the truly nasty types start to be made in large quantities at about 572 F (300 C). Most people grill their food in the 375-500 F range, though some will go up to 650 F to sear a steak, for example.


Polycyclic aromatic hydrocarbons


Polycyclic aromatic hydrocarbons (PAHs) form when meat is charred or blackened, or when fat from the meat drips onto the hot surface of the grill. This forms PAHs in the smoke, which then permeates the meat.


PAHs include over 100 different compounds formed by the incomplete burning of organic matter (e.g., oil, gas, coal, food, etc.) at temperatures in excess of 392 degrees F (200 C).


The Environmental Protection Agency has classified seven PAHs as probable human carcinogens.


PAH creation is influenced by:

•Temperature of cooking

•How long food is cooked

•Type of fuel used in heating

•Distance from heat source

•Fat content of the food


Essentially, the hotter and longer a meat is cooked, the more HCAs and PAHs.


Direct heat methods like frying and grilling produce more than indirect-heat methods like stewing, steaming or poaching.


Interestingly, HCAs and PAHs can only damage DNA after they have been metabolized by certain enzymes, a process known as bioactivation. We’ll talk more about this later.


Also, different people have different levels of enzyme activity, which likely affects how their bodies process HCAs and PAHs — and thus, their potential disease risk.


How to make grilling healthier


Regardless of your own personal response to HCAs and PAHs, there are some universal ways to reduce their formation and protect yourself from damage. These just so happen to be easy, and tasty too.


Use herbs and spices


Herbs and spices make food taste good. They also help lower HCA and PAH content.


The volatile oils and other compounds that give herbs and spices their flavor punch (and their superpowers, such as antioxidant activity) can help prevent the formation of these harmful chemicals.


For example…


Rosemary is the most researched herb. It can lower HCA formation by up to 90 percent in some cases. As a bonus, rosemary also has an incredible capacity for destroying the most noxious form of E. coli, O157:H7. It decreases cancer and food poisoning risk in one shot!


Other herbs from the mint family (of which rosemary is a part), all decrease HCA formation. This includes basil, thyme, sage and oregano.


Turmeric is another helpful spice. A classic spice used in South and East Asian dishes (it’s what makes curry yellow), turmeric can decrease HCA formation by up to 40 percent.


Humble onion powder has also been shown to reduce one of the major types of HCAs (PhlP) by up to 94 percent.


Fresh garlic, when used in marinades, can also decrease HCA formation by up to 70 percent.


Garlic close up


Marinate your meat


Acid-based marinades (vinegar, lemon or lime juice, wine, yogurt, etc.), can dramatically reduce HCA formation.


In one study, a teriyaki marinade was able to lower HCA levels by 44-67 percent, whereas a honey BBQ sauce marinade increased HCA formation 1.9-2.9 times! This was likely due to the high sugar content and low phenolic and antioxidant content of the BBQ sauce.


(Bonus tip: an acid-based marinade likely contains less sugar and fewer calories than the BBQ sauce. But if you are going to use BBQ sauce, put it on at the end of cooking. That way it’s less likely to burn and char.)


Beer marinades work, too — particularly ones made with dark beer.


In one experiment, marinating pork in dark beer before grilling decreased PAH levels by 53 percent, whereas a light Pilsner marinade only reduced PAH by 13 percent.


Other research has found that marinades can lower HCA levels by as much as 99 percent. Even coating your meat in a little olive oil can keep HCA in check by helping to prevent the meat from charring (but don’t go crazy, as fat dripping on the flame can increase PAH levels).


Don’t overcook


HCAs and PAHs depend on temperature plus time.


The hotter the temperature and the longer the cooking time, the more HCAs and PAHs get produced.


So overcooking not only turns your steak into shoe leather, it produces more HCAs and PAHs. Well-done meat contains three and a half times as many HCAs as medium-rare meat.


Blackened and charred meat have the highest levels of HCAs and PAHs. So, either prevent them from developing in the first place, or cut blackened bits off when they happen.


Exposure to high heat in general can be a problem. While it might seem better to use lower-temperature, longer-cooking barbecuing methods, this approach actually leads to very high levels of PAHs and HCAs because meat is cooking so long. (Remember it’s temperature and time, not just one or the other.)


Cook until meat reaches appropriate internal temperatures for food safety, but no longer.


Choose meat wisely


Highly-processed meats have a much stronger link to cancer than less-processed meats.


Foods with added nitrates like hot dogs, bacon, sausage, ham, and deli meats are thought to be much more problematic than whole-food meats like beef, chicken, pork and fish. This remains true even when factoring in the HCAs and PAHs created by grilling whole-food meats.


So start with high-quality meat.

•Most of the time, use whole, less-processed cuts of meat such as steaks, chicken thighs, ribs, etc. Fresh fish and seafood grill up nicely as well.

•If you like burgers, try making your own with ground beef, lamb, pork, bison, chicken or turkey.

•If you like sausages, look for fresh, traditionally made versions if possible.


And go with relatively leaner cuts, as fattier cuts drip more lipids into the grill, causing greater PAH formation.


Include lots of fruits and veggies


Fruits and veggies are your friends. Pair them with some grilled meats and they can also help fight any potential HCA / PAH damage.


First, like herbs and spices, fruits and vegetables (especially colorful ones) are full of health-promoting chemical compounds. In particular, foods that inhibit the mutagenic activity of HCAs include:


•dried plums



•red grapes





•green and black tea

•red wine


Sounds like a good summer grill menu to us. Perhaps a mixed green salad, iced green tea, and fruit for dessert?


You can also use some of these foods in your marinades. For example, mash cherries with lime juice, olive oil, and spices of your choice, then marinate your meat before cooking.


Second, fruits and vegetables help the liver remove potential toxins from the body. In particular, cruciferous veggies (broccoli, cauliflower, cabbage, brussel sprouts, etc.) seem to be extra helpful.


The probiotics in fermented dairy foods (like a yogurt dip) are also effective at neutralizing HCA mutagenic activity.


Interestingly, the yeast in beer also seems to have some neutralizing ability. So even if you don’t use a beer marinade, drinking a beer with your grilled meat can significantly lower the mutagenic activity of the HCAs that formed.


Don’t have to tell me twice.


Strategize while cooking


These tricks help reduce the formation of HCAs and PAHs:

•Cut your meat into smaller pieces to shorten cooking time, which decreases the risk of charring and burning, and lowers the exposure of the meat to high temperatures.

•Flip meat frequently to further reduce charring and burning.

•Cook meat on medium to medium-high heat. Longer cooking times and higher temperatures can both pose health risks, so a moderate approach is best.

•Cover the grill with foil to reduce drips and flare-ups.


What to do next

•Cook at home. If grilling helps you do more home cooking, go for it. Enjoy your grilled meat as part of well-balanced meals. Share the fun of summer grilling with family and friends. Meanwhile, think about what you’re putting on your plate alongside the grilled meat. Mayo-drenched potato salad and a pile of chips? Or a fresh salad and a skewer of grilled veggies? The usual dose of common sense applies.

•Keep the risks in perspective. Overall, HCAs and PAHs make a minor contribution to your cancer risk. Being sedentary, having excess body fat, and eating a diet rich in highly processed foods are much greater risk factors. If you have some slow-cooked, pit-roasted ribs in your life once in a while, you’ll probably survive. (And likely be happier overall. Don’t be afraid of your food.)

•Use grill-friendly seasonings and marinades. Use the power of herbs and spices to lower your risk (and make more flavorful food). Marinate your meat in acidic marinades rather than sugary sauces.

•Eat good food. Quality meat is better for you than the processed stuff. It also generally needs less time on the grill. (Who wants to cook a pricey grass-fed steak to well-done?) Choose leaner cuts where possible. Add lots of fruits and veggies to the mix, and you’re golden.

•Grill smart. Low-and-slow BBQ might taste good, but it’s not ideal for overall health. High temperatures can be dangerous, too. Go for medium to medium-high heat, cook your meat to the safety standards, and no more. Flip the meat regularly to avoid flare ups. Choose smaller, quick-cooking cuts when you can. And hey, if you just want a burger and a beer on a hot summer day? Enjoy it and move on.


What to read next


Developed over 15 years. Tested with over 35,000 people. $250,000 in prize money.


Yep, our final nutrition coaching program of 2015 is opening soon. And if history is any guide, spots will again sell out in a matter of hours.


If you’re interested in looking and feeling your best this summer, we strongly recommend you read this Personal Coaching Executive Summary. You’ll discover if you’re a good fit for the program and learn more details on Precision Nutrition’s coaching methodology.



Click here to view the information sources referenced in this article.


Working with a Nurtitionist

Posted on February 9, 2015 at 7:05 AM Comments comments (0)

Knowing makes a big difference with the results best suited to you personally. 

Kim Kardashian recently revealed to Entertainment Tonight that she hired a nutritionist to help her learn how to cook and eat more healthfully after she gained 15 pounds. Up front I have to say that I’m a nutritionist/RDN with a private practice, so I’m biased on this matter, but I’ve seen one-on-one counseling work wonders for my clients, from breaking weight-loss plateaus to improving athletic performance, upping energy, boosting immunity, digestive health, sleep and mood, and transforming skin and hair.

If you’re thinking of working with a nutritionist or dietitian, here are six things you should know.

It’s more complex than it seems

Nutrition is far more involved than calories in versus calories out. I often see clients who aren’t getting results because they aren’t eating enough, or the timing and/or balance of their meals isn’t in line with their body’s optimal needs (check out Kim's post

Help! Why Can’t I Lose Weight With Exercise?).

Others are eating healthfully, but are unknowingly taking in more than they need to get to—and stay at—a healthy weight.

After assessing your eating routine, an experienced nutritionist or dietitian will probably know right away what’s holding you back from reaching your goals, and can guide you in the right direction

What works for one person does not always work for all.  Excellant artical.

Something new "BuffMom's" TIPS

Posted on January 4, 2014 at 12:40 AM Comments comments (0)

A special hello from Michelle McGrath a new certified canfitpro Fitness Instructor Specialist with a new program for mom's and sharing some great holiday TIPS you can use all year long.

I hope you had a great holiday! 

This has been such a wonderful time to spend with family and friends, and of course the food has been amazing as well :) 

Just in case you are feeling a bit off-track (like I am, yeesh!), I have included some quick tips to get you back on track. Also included at the end is a fabulous clean and healthy recipe.  Remember it's all about SMALL STEPS this time of year, focus on one thing at a time, and what we CAN do as opposed to CAN'T.

ON-LINE REGISTRATION NEXT SESSION: Our on-line payment system is back on-line. For those of you who are part of our on-line program, please be sure to click "CALCULATE DISCOUNT" at the checkout to receive your discount. Here's a link: http://thebuffmom.ca/boot-camp-classes
Tips to Get Back On Track After The Holidays:

1) Eat Breakfast: It will boost your metabolism.
2) Try to have lean protein with each meal. Good choices include: chicken, fish, turkey, whey protein, Greek yogurt, and eggs. (For other ideas please refer to The Buff Mom Workbook)
3) Watch the sugar! Read labels and choose low-sugar foods. Choose fresh fruit or water over juice.
4) Water! Drink up .. 8 to 10 glasses a day. Most people think they’re hungry when they're really thirsty.
5) Ditch the processed food and choose healthy whole grains loaded with fibre.
6) Get Moving: Try to do something active everyday and sweat! It's all about workout frequency and intensity. Try a TABATA workout on the Member's area, or a challenging circuit. BTW new workout will be up next week .. it's a good one!
7) Healthy Mindset: Instead of focusing on where you are now, see yourself as having already achieved the goal.

Health Dinner Option: Asparagus and Sun-Dried Tomato Salmon
(Serves one, can be adapted for the family, just multiply measurements accordingly.)

3 oz salmon
1 tsp olive oil
1/4 cup diced tomatoes
1/4 cup green peppers
2 oz pesto with sun dried tomato sauce
2 cups asparagus
1 garlic clove
1/2 cup chopped onions
1/4 tsp black pepper

1. Season both sides of salmon with black pepper and finely chopped garlic. Heat 1/2 tsp oil in a skillet over medum-high heat. Place salmon in skillet, cook, tunring once to brown each side. Remove fish from pan, and set aside.
2. In a separate pan heat 1/2 tsp oil. Add cleaned asparagus and chopped onions and saute for a few minutes until asparagus is a little tender.
3. Pour tomatoes into pan; cook for 1 minute, stirring constantly. Stir in pesto and asparagus, and return salmon to pan. Cover and reduce heat to medium. Simmer for 5 to 10 minutes, or until salmon is cooked through.

Enjoy this healthy dinner!!
Helping you achieve your goals,

COMING HOME! The Buff Mom Thunder Bay Watch Video

BURN CALORIES, BOOST YOUR METABOLISM and blast fat with this quick 10-minute circuit. Watch Video

I will be adding my video's and programs in Thunder Bay
HAPPY DAY!  Anne  Share your comments and much more.



Sharing information on new food claims weight loss

Posted on November 27, 2013 at 2:30 PM Comments comments (1)

Doctors call Garcinia Cambogia the "Holy Grail" of Weight Loss

Grown in India and some parts of Asia for centuries, the Garcinia Cambogia is a fruit that is finally getting noticed by Western nutritionists and diet experts for dramatic weight loss properties.

(Thunder Bay) - Garcinia Cambogia is the latest buzz in the “battle of the bulge”. Since recently being studied on a popular doctor television show, millions of people are praising this so called “miracle weight loss pill”. Surprisingly, many people who struggle daily with their weight have yet to hear about this powerful supplement.


Normally, I don't recommend "weight-loss" supplements, especially weight-loss supplements that claim "easy" weight loss or "fast" weight loss. As a nutritionist, I strongly believe that the key to weight loss is a healthy diet and exercise, but there are some incredible super foods that can deliver an added boost. One super food in particular, the Garcinia Cambogia, is creating major media buzz, and the research has me truly amazed.


But it's not just celebrity TV talk show hosts claiming the fat loss effects of Garcinia Cambogia, there is real clinical data to back up these claims.


Participants Lost 17 Pounds in 22 Days (16% Body Fat)

A recent clinical study followed 135 people who were supplemented with 1500mg of Garcinia Cambogia and strictly monitored for only 12 weeks. On average, the participants lost 17 lbs each. That's 16% of their overall body fat and 10.5% body weight.


There were no side effects reported. This is very exciting information and one reason why I think that Garcinia Cambogia is probably the most effective weapon against the obesity epidemic in our country.


Perhaps the most surprising part about this study is the fact that the participants were told not to change their diet or daily routine at all. That's right, they lost an average of 17lbs in 12 weeks without exercise or changing your diet.

What Is Garcinia Cambogia, and How Does It Work?

Garcinia Cambogia looks very much like an undersized pumpkin, green in color and slightly more oval in shape. The active component in Garcinia Cambogia, hydroxycitric acid (HCA), has been clinically proven to promote positive fat burning and appetite suppressing effects.The natural HCA in Garcinia Cambogia has shown to accelerate the metabolism of subjects in clinical trials and has become an accepted agent of weight loss in the battle to burn excess stored fat with genuinely exciting results.


HCA inhibits the citrate lyase enzyme which is known to be an important catalyst in the metabolic process of converting excess carbohydrates into fat. Once this process is inhibited by HCA, the body's natural reaction is to increase carbohydrate oxidation which can result in drastic weight loss.


Social media is a buzz with happy consumers, eager to share their Garcinia Cambogia success stories. In a Facebook posting on one popular health information website , Nancy Darce writes, "I have been on Garcinia Cambogia for a month and I have lost 12 lbs, and I am not hungry at all. So I can say it is working well for me. My goal is to take off another 10 lbs."


In another posting, Jean Frizzell writes, "I've been on Garcinia Cambogia for two weeks now and have lost 9.5 lbs. I can definately see results in my belly fat! It seems to working for me." Another consumer, Lori Holmes of Massachusetts, writes, "I have been taking Garcinia Cambogia for a month now and have lost 13 lbs and 2 inches off of my waist."


How To Choose a Good Garcinia Cambogia Extract?


There are several factors to consider when looking for the right Garcinia Cambogia. Where did the Garcinia Cambogia come from? Is the extract 100% pure? Does it have the right dose per serving? Does it contain over 50% HCA (hydroxycitric acid)? Is it produced in a FDA registered laboratory? Is it manufactured under the strict guidelines of the U.S. Food and Drug Administration?


What Garcinia Cambogia Extract Did We Choose as #1?


With dozens, if not hundreds, of Garcinia Cambogia products being sold online, selecting one that will actually work can be a difficult task. We found Pure Garcinia Cambogia to be the top choice for a Garcinia Cambogia extract. Its the only one that not only meets all of the recommended criteria, but it exceeds it.


Pure Garcinia Cambogia is a premium 100% Authentic Garcinia Cambogia product that has 1500mg's per serving and has over 50% HCA, which we know is the key to weight loss. And to top it off its manufactured in a FDA registered and GMP certified labratory.


Because of the recent publicity, Pure Garcinia Cambogia is currently sold out in stores. But they are offering a limited time 50% discount to the public online for certain packages.


This discount promotion for Pure Garcinia Cambogia is available online only until Nov 24. Your Authentic Garcinia Cambogia will arrive just a few days after ordering. http://www.securebuyerpath1.com/trial/?clickid=6603307


So, if you're serious about weight loss, this would be the first product to try. Pure Garcinia Cambogia is truly a premium quality Garcinia Cambogia extract.

Like all wait loss products or foods note may have some side effects or not good for everyone.

I am not endorsing this just sharing information 

Have a great day.


Assessment Resources

Posted on October 16, 2013 at 7:55 AM Comments comments (0)

The Catanzaro Group


To All Fitness Enthusiasts,


Assessment Resource – I'm excited to announce my next BIG project. We are working on an assessment resource for personal trainers and other fitness professionals that involves body composition measurements, postural evaluation, fitness, functional and structural balance assessment protocols, and a comprehensive questionnaire tool. It will function as an online and mobile source for both the trainer and the client. The program will not only be able to collect and evaluate data, but if all goes well, we plan to build in some "intelligence" so that it will suggest dietary, supplementation and training strategies specific to that individual. In other words, it will take the guesswork out of the equation and be an extremely handy companion for the trainer. There won't be anything like this on the market. Nonetheless, it's going to be a huge undertaking, but I'm looking forward to the challenge. I'll keep you posted on our progress.


Book Reviews – Mass Explosion  http://www.massexplosion.com/  has only been out for a couple weeks, but we're starting to receive some feedback. Here's some praise from two experts in the field:


"This is a great book for anyone looking to gain muscle size from one of the most knowledgeable trainers in the world." – Bruce Krahn, Strength and Conditioning Expert


"Mass Explosion is a great system for any serious lifter looking to boost their size and strength. The book contains some advanced material, but it's easy to read. If you're stale in your training and have no direction, this is the map to get you back on track!" - Dr. Eric Serrano, Sports Nutrition Expert


Yours in Health & Fitness,


John Paul Catanzaro





www.TheEliteTrainer.com   FacebookLinkedInTwitterYouTube 




Get Your Training Out Of The Toilet


Training is no different than unclogging a toilet. Don't believe me? Read this article and find out how the two are associated…





Exercise Modifications For New Growth


You'll eventually adapt to every exercise, even the best ones. The trick is to vary them slightly to change the recruitment pattern. Here's how…








Al Vermeil Interview (Part 1)


Here are some valuable notes that I took from an NSCA interview conducted with Al Vermeil. For those of you that do not recognize the name, check of these blog posts: Learn from the “right” person! http://theelitetrainer.com/wp/learn-from-the-right-person/ and How to keep females from gaining too much size in their legs from strength training.  http://theelitetrainer.com/wp/how-to-keep-females-from-gaining-too-much-size-in-their-legs-from-strength-training/


•There is nothing but the sport itself that is specific; however, you can do exercises that help these movements.

•Get athletes in shape and more explosive – that will help them in their sport.

•Athletes that are successful are good athletes. If they can't play the sport, they won't succeed. They require good genetics and good instinct.

•No strength coach makes an athlete – their mom and dad made them! If anything, genetically gifted athletes have made up the sins of a poor program.

•Strength coaches are just doing their job like any other coach. Don't let your ego get in the way, and never get too impressed with yourself!

•Strength and conditioning is only one facet of why you win – you need good owners, good coaches, good scouts, good players, etc. – and good players will make up the deficiencies in the other areas.

•A strength and conditioning coach is only part of the process!






"If you don’t know where you’re going, any road will take you there." – Paul Chek



This has been published by:


The Catanzaro Group • 58 Melbourne Drive • Richmond Hill, ON • L4S 2V2


Health Breakfast

Posted on July 7, 2013 at 7:30 PM Comments comments (0)

I have been told how important breakfast is for you most of my life. 

There seems to be some controvery on what and when is important to eat or not eat.

I love eating first thing in the morning after 2 glasses of water.  1st on hydrates the body the second gets the body ready for food or cleanes when adding lemon or ginger.  Never gulp water take you time and sip.  Usually eat within half hour after I wake.

I do like cereal and was told they make Cheerios is made different in Canada more sugar,  in the U.S. more salt. 

Always check nutritional values on side of all foods. 

My youngest daughter does not eat first thing in the morning but before lunch.  I have heard some people feel sick if the eat in the morning.

I know as a teenager I would only have tea for breakfast after 4 years of doing this I began to recognize I was feeling ill and gradually made a point of eating breakfast.  It is a life style I enjoy.

See some tips on what to look out for:

TIP #173 from canfitpro interactive

When choosing a balanced breakfast cereal, avoid anything that has sugar alcohols or artificial sweeteners such as sucralose, aspartame, sorbital, xylitol, or maltitol syrup. Instead add natural sweetness by topping your cereal with fresh fruit, or yogurt.
TIP #134
When picking a breakfast cereal remember to ensure that you are getting at least 5 grams of fibre per serving.
This is a good one to check.
Eating breakfast for weight loss good aticle 
Breakfast: the ongoing controversy

How I Learned to [Heart] Breakfast (or at Least What to Eat for It)
The New Science of the Loneliest Meal.

This next article explains the controversy
By Amanda Fortini
Published Jun 1, 2008

As meals go, breakfast is something of a celebrity. It is one of the most studied, analyzed, parsed, discussed, and advised-about subjects of nutritional science. Never more so than today, as doctors, and nutritionists, and countless articles and academic papers prescribe breakfast as both prophylactic and cure-all: The morning meal is said to stoke metabolism, stop late-night grazing, thwart obesity, reduce diabetes risk, improve nutritional intake, sharpen concentration—even increase longevity. In March, a new study more conclusively linked breakfast with body-mass index, with weight increasing as the frequency of breakfast consumption decreased. Breakfast, it seems, is highly influential: the power broker of repasts.  READ MORE
Let me know your thoughts on this.
Good night!

Detox Water

Posted on April 18, 2013 at 12:10 AM Comments comments (0)
I know there are many recipes out there for Detox Spa Water, my personal fav is:
In a large glass pitcher:
10 cups of alkaline water
1 fresh lemon, washed and cut into slices (seeds removed)
1 bag of Arbonne herbal tea
10 fresh mint leaves
10 fresh raspberries
Enjoy all Day and your body will give you a hug right back!
To yours in health!

Thanks to Aislinn Rattai Executive Area Manager
Arbonne International for sharing.

Do you have a favourate water drink to share? 

Have an awesome day!  Anne

Finding Clarity

Posted on April 3, 2013 at 7:40 AM Comments comments (0)

I am reading an article on clarity for success in business and more important in life.

Finding the time to get all I know I need to get done to be more productive & profitable in my advertising

to impove my success in my business.

Juggling time to ensure I have quality time with family without compromising one for the other can be


The article says we need to have clarity to eliminate unnecessary things we do.

Review your goals often to improve profits.

This article come from top marketing strategist Rich Schefren see the answer you're searching for ...

Rich SchefrenCEO And Founder Strategic Profits

To your clarity move forward today!


Reverse Diabetes Solutions

Posted on March 1, 2013 at 7:30 AM Comments comments (0)

I must share this we need healthy choices not DRUGS that keep us sick.  This tells the importance of how to get well easily and naturally without the side effects from all the drugs prescribed.   Know the truth!

An Urgent Alert from Scott Saunders, M.D.:


If you or someone you love suffers from Pre-Diabetes, Type 1 or Type 2 Diabetes ... read this now.

Dear Reader,

I'm livid.

As a Medical Doctor, I'm sick and tired of how people with high blood sugar, pre-diabletes or diabetes are being treated by the mainstream medical system.

That's why I'm going to turn the tables on the Big Drug Companies that sell $114 BILLION each year in Diabetes and blood sugar drugs.

It's no secret they would love to keep you buying their drugs...

I'm going to show you how to improve your blood sugar levels and gain relief from your problems -- without side effects associated with the prescription medication.

This story from Joanne says it all...

"I am the mother of 3 teenagers. I was diagnosed with diabetes and my doctor put me on the prescription drug Metformin® and then also on a statin drug. I had unbearable side effects. I got bad stomach cramps and felt ill. I became extremely tired (always), depressed and couldn't function on a day to day basis.

"I got your tips. It was the best thing I've ever done in my life. Ultimately, was able to move off drugs. It was so simple and straightforward, so easy. My sugar levels are down, and my energy level is up. I now go to the gym and have lost weight."

Amazing story, isn't it? Joanne's true story is just one from many people who have gained remarkable relief from their health problems.

How? If you have high blood sugar, pre-diabetes or diabetes, there is a proven clinical discovery that NO other doctor I know of will tell you about.


And I should know. I have treated thousands of patients since 1995, when I became an M.D., board certified in Family Medicine.

In my practice, I noticed the drugs I was prescribing were not helping people as much as they claimed they would , and OFTEN gave them bad side effects and MORE health problems that needed more drugs. This downward health spiral bothered me a lot .

In my opinion, the drugs I was prescribing were doing my patients more harm than good, but my "Medical Establishment" just kept recommending I prescribe these drugs, or every new drug that came out on the market .

My frustration led me to study other ways of helping patients, and I discovered that certain nutrients had studies showing they worked amazingly well, and with no side effects. I started telling my patients about these "natural wonders' ... and they worked great with no side effects!

My studies found that in America we spend more money per person on diabetes drugs and medical care than any other country in the world, and we still don't even rank in the top 15 countries for longevity.

I even left a huge hospital system (UCLA) to go off on my own so I can treat patients how I want to - almost totally drug-free.

Please ... don't let another M.D.'s ignorance or faulty "drugs first" Mainstream Medicine make you a victim of the American Diabetic Death March.

Doctors have a lot of incentive to prescribe prescription drugs. Period. End of story.

But I've discovered a much better, and all natural solution to help relieve your blood sugar related health problems - with NO drug side effects or continuous doctor visits.

It will surprise you ... and there's ABSOLUTELY NO COST to you so click here to watch the free, short, informative video now.

You'll discover so much in this video - much more than I could ever tell you here.

Fact is, this video is so jam-packed with useful information, we may just take it out of the FREE category and start charging for it - that is, if it's allowed to remain on the internet at all...

I am concerned that Big Pharma may soon shut down this video. I am certain they will hate that I put a dent in their money machine by showing good folks like you how to keep your hard earned money out of their hands ...

So make sure you click here now while you still can - it could mean the difference between living a healthy life free of drug induced side effects and being stuck taking medications that in my opinion your body doesn't want or even need..."cures" that are worse than the disease. In this video you will discover:

The one "weird spice" that lowers blood sugar and fixes your endocrine system - my observation in my practice is that it acts like insulin in your body!

3 dangerous but common doctor recommendations you MUST avoid if you ever hope to get relief from your health problems. Diabetes will kill you ... if you let it!

You can greatly reduce your risk of suffering from serious vision problems, heart problems or even amputation.

And you don't have to rely on expensive, dangerous drugs, either!

Let me show you what I have shown my own patients, how to lower your blood sugar levels substantially and gain relief in under a month using safe, inexpensive natural home remedies.

Watch this free, informative video right now, and see how to solve the real cause of your problem ... 1 Weird Spice That Kills Diabetes. <--click here (video)

But this presentation may not be free for long...I am concerned that it may not even be available at any price if Big Pharma gets wind of it and forces me to shut it down...so click here now before it may be too late for you or your loved one.

Sincerely Yours,

Scott Saunders M.D.


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website address onto your Internet browser:/http:/images.ultracart.com/aff/9FE5D4CB10F919013BBEC4FB64051400/index.html?subid=pp-afk_diab_13-0213c

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P.O. Box 50, Brandon, SD 57005

No information in this website has been evaluated by the FDA. These informational products are not intended to diagnose, treat, cure, or prevent any disease. Consult your physician before taking these products. Actual results will vary. Information on this site is provided for informational purposes only. Dr. Saunders received compensation for this testimonial and recommendation.

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