Why I love what I do!


A little bit about me and my fat-loss journey.

I wanted to take a break from posting facts today and share with you something about me. Yes it’s personal, and yes it’s scary to post on the Internet – but here I am – trying something that I fear :-)!

I had a baby girl in September of 2012. I gained weight, like women do during pregnancy, but the truth is I gained more weight (fat) after having her.

Yes, I was eating emotionally – and yes I was not focused on myself. I was focused on her. I was caught up in a storm of emotion, stress and uncertainty. She was born with two heart defects and spent a month in the hospital before coming home. It was one of the most trying times of my life – and I have been through many. The doctors were uncertain about her livelihood for the longest time. It’s a miracle that she is alive, well and happy today.

During this period, I gained over 25 kilos (55 lbs) and and when I looked into the mirror, I was confused at what had happend to my body. It wasn’t me anymore. I had changed – inside and out. It was a confusing time.

Then one day I finally decided to take control and take my health back. In taking my health back, I started the inner transformation that reflected in the outer world.

At first I started eating clean and lost a few pounds and stalled. Then I started eating Paleo. No change. Then I started counting calories and the weight began to come off. After I started counting calories, I started to increase my protein intake in relation to my carbs and fats. I began to lose more weight and this time it was mostly fat. Shortly there after, I hired a nutritionist and even more fat began to drop off as I added weight training to my routine. Her support was amazing and it changed my life. I was so inspired by how she helped me that I immediately began to study for my certifiation in fitness nutrition. I wanted to help others as I had been helped. And to this day, this brings me the greatest joy.

I found my dream – and took the steps to make it happen. You can too.

To be honest, working with a nutritionist is not just about losing fat and becoming a fitter & healthier version of yourself. It’s about changing your life. It’s a journey She helped change my life and I continue in her steps as I help to change the lives of others in a healthy, sustainable and postive way.

For more information on me : The team.

In health & love,


No Comments ExerciseFat-lossHealthy livingLifeMotivationNutrition

Eating Out Clean & Lean : 7 Tips


Eating Out Clean & Lean : 7 Tips

So you like to eat out? You like to enjoy times with your friends and family over some dinner?

But you are on your healthy eating and health crusade – does this mean you have to stay home and eat all your meals?!?

Short answer – HECK NO!!!!

Last night I went out with a girlfriend to have dinner and it was amazingly easy to make it healthy!

You can eat out – stay healthy – and eat clean and lean.

Here are a few tips:

1) ASK FOR IT YOUR WAY : This is your time to be an assertive consumer and ask for changes in the menu. Step up to the plate – it’s your health. 

  • If an item is fried – ask for it to be grilled, steamed or baked with very little or no oil!
  • If an item comes with french fries, ask for steamed veggies instead or a salad instead!
  • If an item comes with sauces, ask for them to bring it to you on the side or to cook it without the sauce.
  • When ordering a salad, ask for balsamic vinaigrette as dressing (or go without dressing). Squeeze a little lemon on top and you got something delicious!

2) ASK HOW THE FOOD WAS PREPARED : If there is something you don’t feel is good for you when they answer, go to tip #1. :-) For example, most restaurants use either a lot of butter, oil and salt to make their food taste good. If this is part of their preparation ask for it to be prepared without it or in very little of it.

3) PORTION CONTROL : Your plate should be 50% vegetables, 25% protein and 25% grains or starchy veggies (sweet potato, potato, carrots…). Often times restaurants are not so generous with their vegetable portions – so ask for more!

4) BE CONSCIOUS OF THE LINGO: There is often a lot of fancy lingo in the menu – “dipped”, “scalloped”, “gratin”, or “alfredo”. Dishes with those words often have a lot of hidden fat and sodium. Opt for items that are “grilled”, “steamed”, or “baked”.

5) LEAN PROTEINS: It’s always a good idea to include a lean protein source in your meal. Focus on the leaner cuts of meat such as skinless chicken breast (not chicken thighs), beef tenderloin or filet mignon (not entrecôte or rib eye).

6) DESSERT : It’s dessert time and you are craving something sweet. Have a cup of coffee instead or share some sorbet or gelato with a friend.

7) BRING YOUR SCALE : If you are in an focused phase of your dieting, bring your scale and weigh your food.

Your friends may or may not look at you like your nuts, but that’s okay. What you are doing is setting an example by doing what most people fear. Breaking the norm is okay and what’s more important – is that you are staying true to your goals and taking your health back.

With much love,



No Comments Fat-lossFoodNutritionRestaurants

The straight forward guide to fat-loss!


There is so much information on the internet about fat-loss that it can get so absolutely confusing and entangling sometimes.

When I started my journey, I was confused by all the mess out here on the web.

Now that I have come out the other side, I will share with you what worked for me.

I hope that this quick guide can help you navigate your fat-loss path.

The most important thing to remember throughout the journey is to love yourself no matter what. If you believe you will succeed and you take the steps towards success…you will :-)!

Remember that Your true beauty comes from within and fat loss can improve your physical health while bringing out and enhancing your inner beauty

Here are my “Top 11 Quick Tips” to help you get that fat off!

1. CALORIES IN < CALORIES OUT : If you are looking to lose some (or a lot) of fat, you need to make sure you are eating less energy than you are spending. To find out how many calories and in what combinations (% protein, % carbs and % fats) you need to intake to lose fat, enter your stats into our calorie calculator.

(on a side note, the calculator also calculates maintenance and weight gain calories!)

2. EAT WHOLE, CLEAN, REAL FOODS : Not only are they much more nutritionally dense than processed foods, they will keep you feeling full longer. And by getting more nutrient and minerals from real foods (these are often lacking in packaged foods), you will feel better – have more energy – and sleep better. Furthermore, you will begin to reduce the toxins your body is processing and start clearing your body of harmful substances.

3. DRINK 3-4 L OF CLEAN, PURE WATER PER DAY: Water is required for virtually every single metabolic process in the human body! Water is important for so many things including flushing the toxins out of your body. Another bonus is that you will start to sludge off that excess water weight.

4. EXERCISE : Get moving! Go on a walk, go lift some weight, take a jog – a hike – anything! Exercise will boost your metabolism, burn calories and help you feel great – all while improving your health.

5.  EAT FREQUENTLY : Break your calories up in 5-6 small meals per day! The act of digesting food (TEF – thermal effect of feeding) itself burns calories! Furthermore, by constantly feeding your body – your body knows that it’s okay to let go of fat because it will be fed.

6. CLEAR YOUR KITCHEN : Remove any “temptations” from your kitchen and home – the candy, the chips – all of it.

7. GET ENOUGH SLEEP : Get 6-8 hours of sleep every night.

8. TRUST THE PROCESS : In the beginning, you may lose a fair amount of weight, some of it fat – some of it water. Then it tends to taper off. KEEP GOING. It’s not gonna happen over night. Trust the process.

9.  ENJOY YOUR TREATS: Have a treat here and there, because it will prevent you from going AWOL down the road and it will keep you sane. Moderation and in reasonable portions. One or two piece of chocolate – you will be fine!

10. HAVE A FREE MEAL: Have a free meal once a week. A free meal is basically a meal that is a bit larger than your regular meals and you eat things that you are craving. A reasonable free meal every week will not hinder your progress. Plan for it and stick with it every week.

11. BELIEVE IN YOU: Most importantly, you have to believe in yourself – stay strong – and know you can do it. This is Your goal and Your choice.




No Comments Fat-lossHealthy livingMotivationNutrition

The powerful green pill…


One of the many fun aspects of this journey are the new things I learn each day I go forward. There are times I like to take a risk and try something new. Sometimes they work out, sometimes they don’t.

For a while I had heard about and read about how wonderful this thing called chlorella is.

I am a bit stubborn so I did not try it right away.

A month or so ago, I decided to add chlorella tablets to my morning routine. I drink one glass of wheat grass juice and take 3-5 chlorella tablets before breakfast.

What is chlorella? It’s a single-celled fresh water algae that is rich in vitamins, minerals, amino acids, fatty acids and easily absorbed protein. Not only does it have more chlorophyll than any other plant, it contains vitamins A, B1, B2, B6, C, E and vitamin K. Taking one tablespoon of chlorella day can provide you your daily recommended allowance of iron and calcium! You can see why it’s referred to as nature’s multi vitamin :-)!

What can chlorella do for you?

  • Aids in digestion because it promotes the production of healthy flora and probiotics through the digestive system.
  • Aids in detoxification because it can bind with toxins like chemicals and heavy metals and move them out of the body.
  • Many people report elevated mood and energy when supplementing with chlorella.
  • Improves insulin sensitivity and blood sugar levels over time. This could help diabetes management and insulin resistance.

This is just a short list. There is so much information on chlorella on the internet – just Google it!

BTW. Isn’t it great how Google has become a verb? 😉

Have a great and healthy day!


PS. If you are interested in a high quality, raw, organic, gluten free, dairy free, GMO and preservative free chlorella tablet, I highly recommend visiting Foodin.Fi. Available in 100g and 250 g bags. Enter coupon code PATH00 for an 8% discount off this product and anything on their website!

If you want to see the website in English, open it in Chrome.


No Comments FoodHealthy livingNutritionSuperfoods

Whey protein – a true superfood!


Barring lactose intolerance, the majority of the population can benefit from whey protein supplementation.

And if you have sensitivity to lactose, there are many brands out there that are made of “whey protein isolate” which is usually lactose free or very low in lactose. 

The great things about whey is that it gives you many the benefits of dairy without casein – the part of milk that causes most milk/dairy allergies.

You don’t have to be a bodybuilder or fitness fanatic to benefit from adding whey protein in your diet.

Whey is very popular in fitness circles for its excellent muscle building properties. But there is so much more that whey can do for you than help you build big muscles :-)))!

In fact, I would consider whey protein a superfood….why?

– Studies indicate that it could help increase lifespan

– It contains all 18 amino acids in a form that’s readily absorbed by the body

– It contains immunoglobulins which help boost the immune system

– Maximizes glutathione – a powerful antioxidant that detoxifies the liver, enhances the immune system and neutralizes free radicals.

– Helps stabalise blood sugar and insulin levels

– Helps you feel full for longer (a huge plus if you are dieting)

– Helps preserve lean muscle mass

– and that’s just for starters…

Oh and my favorite! You can enjoy sweet treats without the impacts of sugar, fat and excess calories because whey is fun to cook with!!! That’s if you choose a good quality clean whey!

Here is the deal, there are a million, gizzilion different whey protein products out there an it is SO IMPORTANT that you take the time to choose the right one for you.

Read the ingredients label – choose one that is natural and does not include excess ingredients. Look for whey protein isolate or whey protein concentrate. Make sure, if you choose a flavored one, that you select one that is sweetened with stevia. There are a million brands out there with sugar in the powder or aspartame/sucralose. All which have been proven to have severe negative health consequences.

DO YOUR RESEARCH. It will be well worth it in the end. :-)

Until next time,


Here are some recipes if you are interested in cooking with your whey:

Creamy Vanilla Baked Apple Cinnamon Oatmeal

Apple Spinach Pancakes

Ginger Spiced Carrot Cake Oatmeal

PS. If you would like to try a clean, sugar free, stevia sweetened GMO free Finnish vanilla whey protein powder – visit Foodin.fi – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website!

To see the website in English, open it in Chrome.


No Comments Fat-lossHealthy livingNutrition

Omega-3 and improved body composition!

Omega 3

Omega-3 fatty acids are among one of the most important “good fats” that we can include in our diet.

Get them in daily.

Not only have they been proven to improve insulin resistance; research has shown that they improve lean muscle mass as well as aid in fat-loss by reducing stress levels (cortisol levels). 

Yes, stress has been shown to lead to fat storage..

Here are some whole food sources of omega-3 fatty acids:

  • salmon (wild atlantic salmon is best)
  • cod liver oil
  • walnuts
  • flaxseeds & flaxseed oil
  • chia seeds
  • sardines
  • sprouted, raw radish seeds

Enjoy and have an amazing day!


No Comments Fat-lossNutrition

The battle of the nut butters! Peanut butter versus almond butter!


There has been a rise in the popularity of nut butters now that it has been widely accepted that nut butters are a great way (and delicious way) to get fats in your diet.

Yes, fat is an essential part of a healthy and balanced diet!

And of course, we are talking about the sugar free and additive free kind – au natural. No Skippy or Jiff here ;-)!

There are many kinds of amazingly delicious and healthy nut butters out there : macadamian nut butter, brazilian nut butter, hazel nut butter, cashew nut butter…

Nut buttered out yet? :-)!

They are both healthy – but which is healthier? 

Both nut butters are abundant in body friendly protein, gut cleansing fiber and fatty acids.

Both nut butters contain approximately 190 calories per 2T. However, read your labels – brands vary in calories and macro nutrient ratios :-)!

Almond butter is rich in vitamin E, potassium, magnesium, iron, calcium, and phosphorus.

Peanut butter is a great source of magnesium, folate, fiber, and vitamins B3 and E.

The general consensus now-a-days is that almond butter beats peanut butter in terms of “healthiness” because it contains 26% more Vitamin E, 3% more Iron, 7 % more calcium, is more alkaline and contains up to 25% less saturated fat.

The challenge is that peanut butter, is much easier to find than almond butter – and almond butter generally costs more.

Nonetheless, enjoy your nut butters in moderation (they do carry a large caloric bang) and all natural.



No Comments FoodHealthy livingNutrition