How To Improve Your Health & Wellbeing While Working Remotely

There have been a lot of changes in the workplace over the past few months with the pandemic. Some of us haven’t been able to work while others have continued on with their regular day with new precautions and protocols. For those of us who have been lucky enough to continue working from home, it’s important that you find the balance that works for you and to always keep your health and wellbeing in mind.

Although, working from home has its benefits, it also harbours its challenges. Here are some tips and tricks to help you enhance your wellbeing and productivity while working from home.

CREATE A HAPPY WORKPLACE

• Make sure your workspace is separate from you living space - create boundaries

• Find a space near a window to allow natural light and fresh air

• Purify with a plant and invest in a light therapy lamp

• Include pictures of loved ones, artwork and other things that are calming

MANAGE STRESS

• Set daily and weekly goals - plan, schedule and prioritize your tasks (use planner or optimize your smartphone calendar)

• Be aware and take control of your mood/thoughts; stay positive and focused

• Take a time out - do something you enjoy (read, exercise, cook, puzzles, etc.)

• Try a mindfulness app or take a yoga break

• Try deep breathing exercises (breathe in for 4 seconds out for 8, repeat)

• Relax and focus on you!

KEEP ACTIVE

• Schedule your workouts and set a fitness goal; put them in your calendar

• Get up every hour and stretch or move around (set a timer)

• Get outside once a day for a walk and get some fresh air

• Go to the gym or do a workout at home

• Aim for at least 30 - 60 minutes of physical activity every day

EAT HEALTHY FOOD

• Eat a healthy and balanced diet - this will give your body and your mind the nutrients and fuel that it needs

• Focus on whole grains, lean protein, fruits, vegetables, nuts/seeds, legumes and healthy fats

• Plan your meals. have groceries in the house and have healthy snacks ready to go

• Be mindful of your serving sizes and take a break away from your desk to eat

DRINK LOTS OF WATER

• Water helps flush our systems of waste products and toxins - dehydration can cause tiredness, low energy, headaches and reduced focus

• Aim for 8-10 glasses of purified water per day

• Have a water bottle at your desk and track your intake

REST AND REFRESH

• Sleep restores both your mind and body

• Regulate your sleep - go bed at the same time each night and practice good habits to improve your sleep quality

• Allow your body and mind to shut down and relax an hour before bed (reduce lights, electronics, noise, etc.)

• Trouble falling or staying asleep? Try mindfulness/guided meditation apps, white noise/sleep music, make a to do list and empty your mind

• Allow yourself some unfocussed time each day to refresh

WORK-LIFE BALANCE

• This is so important - don't let work bleed into your personal/family time

• Turn off your phone notifications or leave your phone in your office after hours - set limits

• Track your hours worked each day and week - know when to scale back

Finding this balance is key to your mental, emotional and physical health and it will also increase your productivity. Whether you continue to work from home or head back into the office, keep these simple tips in mind each day. Make your health and wellness a priority. You’re worth it!

 If you’re looking for the daily guidance, support and accountability to help keep you on track, check out Thrive’s online nutrition programs. Contact Steph, registered holistic nutritionist, for more details!

Salmon - Healthy & Delicious!

Not only is salmon delicious, it also has amazing health benefits!

1. Eating salmon on a regular basis may help:

   • reduce risk of heart disease

   • control weight by reducing appetite, increasing metabolism and insulin sensitivity and reducing belly fat

   • reduce/fight inflammation

   • protect brain health, reduce risk of age-related memory issues and help improve symptoms associated with anxiety and depression

2. Salmon is high in B vitamins, which supports brain and heart health, energy production within the body and also helps reduce inflammation.

3. Salmon is a great source of the omega 3 fatty acids EPA and DHA. These essential fatty acids have been shown to reduce inflammation, lower blood pressure and reduce risk factors for disease.

4. A 3.5-ounce serving of salmon offers 22-25g of protein! Protein is required to build and repair tissues and also to make hormones, enzymes and other chemicals in the body.

5. Salmon contains selenium (a mineral that protects bone health and improves thyroid function) and potassium, which helps control blood pressure and prevent fluid retention.

6. Salmon contains the powerful antioxidant Astaxanthin, which may have a positive impact on the brain, heart, eyes, skin and nervous system.

Here's one of my favourite Salmon Recipes!

Ingredients:

Salmon Burgers:

12 oz. wild-caught salmon, baked and chopped

1/2 lemon, juiced (~2 Tbsp.) + ½ tsp. lemon zest

1 small shallot, minced (may substitute 2 cloves garlic, minced)

2 green onions, sliced

1 Tbsp. fresh dill, chopped (may substitute 1 tsp. dried dill)

2 tsp. Dijon mustard

¼ tsp. salt

¼ tsp. pepper

2 eggs

1/4 cup almond flour

1 Tbsp. coconut oil or ghee/clarified butter

For the Avocado Garlic Sauce:

1 medium avocado, halved and pit removed

1/4 cup extra virgin olive oil

1/2 lemon, juiced

1 tsp. Dijon mustard

1 Tbsp. fresh dill (may substitute 1 tsp. dried dill)

2 garlic cloves, minced

¼ tsp. salt

1/8 tsp. pepper

Instructions:

For the burgers:

1. Combine all of the salmon burger ingredients, except the coconut oil, in a large bowl and mix well. If mixture is pretty wet, add additional almond flour 1 Tbsp. at a time.

2. Form into 6-8 patties. Patties easily fall apart until they are cooked. Handle with caution.

3. Heat coconut oil on a griddle or pan to medium-high heat.

4. Once hot (oil must be hot), carefully add burgers to pan and cook for 5-6 minutes on each side or until cooked through. Patties should sizzle when added to pan.

5. To serve, top with 1-2 Tbsp. avocado garlic sauce and tuck into a lettuce wrap if you wish. I love doing on some spinach!

For the Avocado Garlic Sauce:

1. In a food processor or blender, combine all of the ingredients and process until smooth.

Recipe Link: https://therealfoodrds.com/salmon-burgers/

ENJOY!!

For more healthy and yummy salmon recipes, check out my Pinterest Page!

To learn more about how to incorporate healthy foods into your diet, check out Thrive’s online nutrition programs!

Down 50 Pounds & Improved Overall Health

I struggled with weight lost for last 10 years, always dieting getting the same results.

Through your guidance I gained the knowledge needed to eat properly, not dieting but eating healthy.

Body pain was a huge struggle leading to bad knees, back, hips. This is now going away. Kidney stones under control and planter fasciitis gone away. My starting weight was 285 and I am now down to 235!

Clint Marks, Age 39

Happy & Healthy!

I reached out to Steph in search for some one on one coaching. I needed to get back to the real "me" I had lost sight of amongst a busy career and family life. 

Based on our initial phone conversation and a thorough assessment, she set me up with a lifestyle program based on a holistic approach to weight loss. I needed the accountability of a daily check in and a cheering squad to keep me on track. She provided weekly menus, great Pinterest inspiration for meals, snacks and tips for weight loss and some wonderful home workouts that my whole family enjoyed!

When you read success stories about weight loss, many mention a total lifestyle change. I was beyond scared to make a full lifestyle change, give up what I loved (wine and bread) and be able to stay on track! Turns out, a lifestyle change also means changing the way you look at food and how it makes you feel. I had battled tummy troubles most of my adult life, having had my gallbladder removed a few years ago to add to the list if issues I was experiencing. After just 3 weeks of a steady clean diet, removing almost all dairy, replacing all fats with healthy fats and reducing my sugar and heavy carbs my stomach finally settled and I felt I could push on to lose the weight.

After the first 7 days, the pounds started to drop and I looked forward to the weekly Friday weigh ins!

Steph guided me on a 6 week journey to overhaul my diet, change my outlook on food and ultimately change the way my family ate without sacrificing the foods we all loved.

In total I've lost 21 pounds in 6 weeks! I feel incredible, I'm sleeping better, my joints move with ease and I'm loving my wardrobe again! I have a long journey ahead of me, but I feel like I have the tools in place to keep me on track.

Turns out, you can still have wine and healthy carbohydrates during the week and still lose the weight!

Thank you Steph for a program that works... if I can do it with a busy work schedule and family life, anyone can!

Stacey, Age 41

How To Avoid Holiday Weight Gain

The holiday season is upon us!🎄

This time of year can be challenging when you're trying to lose weight and maintain a healthy lifestyle. Holiday parties, festive cheers, family gatherings and Christmas goodies can make it so easy to lose focus – but it doesn’t have to! Here are a few tips to help keep you healthy and on track this holiday season!

Tips to help you stay on track this holiday season

1. Eat a healthy diet – focus on eating balanced meals and snacks each day that include lean proteins, fruits and vegetables, healthy fats and whole grains.

2. Don’t skip meals – especially on the day that you’re planning your holiday meal. Include smaller meals and snacks throughout the day leading up to your festive dinner. This will prevent overeating and help to keep you on track.

3. Exercise – bundle up and enjoy the season! Get out for a walk or hike with the family or a friend and enjoy the cooler temperatures. Try snowshoeing, outdoor skating or cross-country skiing! Staying active will help keep your mind occupied and your weight in check and the fresh air will help reduce stress and boost your mood. Get a workout in at the gym if you can!

4. Snacking – this time of year brings lots of chocolates, baked goods and sweets to the office and the home. Be mindful of how much you’re enjoying and how often, do your best to keep the snacks out of reach and out of sight! Have healthy snacks available at all times – things like fruits, cut up vegetables, nuts/seeds and healthy bars are great to have on hand. Enjoy in moderation!

5. Portion control – it can be easy to overindulge in your holiday favourites, however, all of these extra calories can cause weight gain. Try using smaller plates or measuring out your food to ensure that you’re having proper serving sizes. Do your best not to go back for seconds and don’t be afraid to say “no thank you”.

6. Mindfulness – take a time out when you’re having your meals and snacks. Sit, relax and enjoy your food. Chew it thoroughly and pay attention to your body’s fullness signals. Sometimes distractions can cause you to overeat.

7. Watch liquid calories – during the holidays, there are lots of fun beverages to be enjoyed – eggnog, hot chocolate, festive lattes, wine and cocktails. Do your best not to drink your calories, be mindful of how much and how often you’re indulging. Enjoy in moderation! Drink lots of water – stay hydrated!

8. Sleep well – get into a good sleep routine while you’re on Christmas holidays and allow yourself to get the hours of rest that your body needs each night.

9. Reduce stress - the holidays are filled with lots of fun and cheer, but they can also be stressful. Try to find time each day to enjoy the little things, to unwind and relax.

Christmas only comes once a year, so enjoy all of the little things! Just be mindful of what you’re indulging in and how often – and don’t be too hard on yourself. Stay active and keep focused on your goals. Have a date set to get things back on track after the holidays. 🍏

If you're looking for the daily guidance, support, and accountability to help you reach your weight loss and overall health goals in the New Year, contact Steph, registered holistic nutritionist, to learn more about Thrive’s online nutrition programs!

Healthy Halloween Tips & Tricks

A few tips from a holistic nutritionist for a healthy Halloween!

1. Make sure that you and your kids have a good dinner before you head out trick or treating. This will prevent them (hopefully) from over indulging in their treats when they get home!

2. Choose a smaller trick or treat bag/container for your child vs. a pillow case and encourage them to only take one treat from each house.

3. If you are at home handing out candy, give one or a few treats vs a handful.

4. Make sure you check out the candy before you let your kids eat it. Expiration dates, punctured packaging, food allergens, etc.

5. Go for a good walk and get some exercise with the kids while they are out visiting houses.

6. Have a game plan for how much candy your children are allowed to have each day. Teach them about moderation, balance, and how to make healthy food choices.

7. Hand out something other than candy - mini colouring book/crayons, glow sticks or glow in the dark toys, bouncy balls, mini toys, play dough, stickers, tattoos, pencils/erasers, vampire teeth…get creative!

8. Hand out healthier treats - mini bags of animal crackers/crackers, pretzels, Skinny Pop, unsweetened applesauce, granola bars, Made Good treats, Fruit To Go, etc.

9. Don’t buy halloween candy weeks in advance! If it’s in the house it’s more temptation for you and your kids. Wait until as close to the 31st as you can.

10. Don’t buy more candy than you need and get something that you don’t enjoy so you are less likely to indulge! Keep it out of sight.

11. Have your kids sit down and make two piles when they get home - one with treats they like and want to eat and the other with treats they don’t like that they can give away.

12. If you have candy leftover or that your children don’t enjoy, take them into work the next day or drop them off at a homeless shelter, seniors home, children hospital or some other place that would appreciate it.

Enjoy in Moderation!

For more tips and tricks on how to eat well and lead a healthy lifestyle, contact Steph, registered holistic nutritionist, to learn more about Thrive’s nutrition programs.

Baby Weight Gone - A Happy Mom!

I have worked with Steph a few times now, and it's always the right decision. This latest time was after I had a baby - I was uncomfortable with the extra weight I was carrying, and I couldn't seem to shake it off by myself. I was to the point where I either spent the money on Steph's program, or I spent the money buying a whole new wardrobe in bigger sizes because none of my clothes fit.  We got to work right away, and within 12 weeks I was down over 20 lbs, and feeling great.  I've been able to maintain the loss, and have even lost an extra couple pounds on my own since. Steph gives you the tools and the kickstart you need to start living a healthier lifestyle, and to feel so much better. I am very grateful to Steph for helping me get back into my pre-baby clothes and feeling healthier than I have in a long time.  Thank you Steph!

Karen, Age 39

Lose That COVID Lockdown Weight!

I was looking for a healthy way to get on track with my eating habits and lose some weight that I had put on during the Covid lockdown and decided I wanted to sign up with a nutritionist.  That’s when I found Stephanie! Joining Thrive was the best decision I’ve made!  I had tried many programs in the past to lose weight which worked but we’re too hard to maintain.  With Thrive I feel like I have set myself up for eating well as a lifestyle.  What I liked most about being with Thrive was that I had support every step of the way.  I had to be accountable to myself and to Stephanie.  I could count on Stephanie to answer any question I had quickly.  She was always available.  I would ask help in choosing between products at the grocery store, in line at a drive thru and even with making good choices while on vacation.   She was always a quick text or email away. Knowing I had someone to ask directly really helped me in feeling confident about what I was eating. In 6 weeks I lost 12 pounds and feel great!!! 

Laura, Age 50

Down 30 Pounds & Feeling Fantastic!

My experience working with Stephanie has been incredible these past 4 months! I have struggled with losing weight and keeping myself at a healthy balance. In just a few months of working with Stephanie, I was able to achieve my goals! She made an in-depth analysis of my diet/lifestyle and provided an action plan that was achievable and realistic. 

I'm down 30 pounds, and more importantly, I feel fantastic! so many of the concerns I had regarding my overall health were related to my diet and quite honestly having Stephanie's expert advice and daily accountability made a huge difference! 

Thank you! 

Pier, Age 42

Managing Chronic Pain Through Diet - Christina, Age 37

"I found Steph's website, Thrive Health and Wellness, by accident when I was searching the internet for ideas on how to deal with chronic pain through diet. After reviewing her website I was very intrigued, it seemed to be exactly what I was looking for! I decided to reach out to find more about it I signed up for the 8 week program and I'm really glad I did. My goal was more about learning to eat healthy rather than losing weight, although losing weight is a nice side benefit. In order to help better manage my chronic pain I felt it was important to make lifestyle changes to my eating habits. 

In the past, whenever I tried thinking about how to change my diet to be healthier I always found it overwhelming as it is a big learning curve, and there is lots of conflicting information out there. With Steph's guidance throughout program, I was able to make significant changes to my lifestyle and my diet. Most importantly she helped me find ways to implement changes that were realistic and sustainable so that I could carry on past the end of the program. 

Steph is very supportive and keeps in contact daily, checking in and making sure that you're staying on track, keeping you accountable and helping you with any questions you might have. I would often text her pictures of foods/nutrition facts/ingredients of items I was considering buying at the grocery store or eating for a meal. She was always available to answer questions throughout the day to help learn how to make better choices. She also has an Instagram account where she shares many recipes, healthy choices, etc. so you can experiment and try to find new exciting healthy meal ideas that you find delicious!

This program is really great if you're looking to make a healthy change that will be sustainable and if you need extra support to do it. I achieved my goal of learning to eat healthier, and not just eat healthier but eat healthier in a way that I could maintain (meaning I still enjoy the food haha). The bonus was that during the program I lost 15 lbs!! I highly recommend Steph and her programs to help you achieve your health and wellness goals. Good luck to you on your journey, you will not be disappointed if you decide to pursue one of Steph's programs!"

Christina, Age 37 

No More Yo-Yo Dieting!

Working with Steph these past few months has been an incredible experience! For years I have constantly struggled with yo-yo dieting and attempting every different fad diet out there, with little to no success. With Steph’s knowledge and support I was finally able to achieve real sustainable results! She works with you to make changes that are realistic and fit your lifestyle. She was also able to help get me into a fitness routine that I am able to maintain! The accountability and advice she provides is amazing, she’s is constantly available for support and I truly enjoyed working with her! I am down almost 15 pounds and feel fantastic!”

Marcie, Age 26

See How Terrie Boosted Her Self-Esteem!

Most of my life I never worried about my weight, I was always slim and able to eat whatever I wanted and never really learned how to eat healthy or have control over my cravings. Living off of carbs and sugar really caught up to me once I had a baby in my mid-thirties. Negative self-talk consumed me and my self-esteem bottomed out. I felt like I would never lose the weight and get out of the pit I created for myself.

Meeting Steph and committing to her program has made a tremendous positive impact on my life. Steph has taught me over the course of her program that it’s small changes every day that give you end results over a period of time. It’s those small changes that you make week after week on her program that add up to the complete lifestyle change. 

It’s not an overnight fix, it’s hard work but Steph is championing you all along the way. Being accountable for your food intake and movement everyday has been life changing for me.

I was really scared to start the program, food was a comfort that I really enjoyed and looked forward to and I assumed that would be taken away, I was wrong. Steph teaches you to truly enjoy food and learn to take pride in what goes into your body. 8 weeks and 19 pounds later this is just the beginning of my journey.

Terrie, Age 40

See How Carla Changed Her Life & Improved Her Overall Health - No More Acid Reflux

In the middle of March 2020, the beginning of the pandemic, I was working from home and depressed. As an extrovert with an underlining medical condition, this isolation was hard on me. I would order all types of candy from Amazon to munch on. Soon I had put on 15 pounds and even my relaxing clothes were starting to be tight on me. I was miserable and my acid reflux was out of control. I was desperate to lose weight. I started searching online for what someone had approached me before for a weight lost program from Thrive market. Instead I found Stephanie from Thrive Health & Wellness and I started reading all the success reports from her clients. I reached out to Stephanie and asked about the quick weight loss program from Thrive. She informed me she was NOT the same thing, that she is a Registered Holistic Nutritionist, and that she would help me lose weight and obtain health with eating right and exercise. At first, I was not happy because I wanted something quick to eat and lose weight, but I reluctantly agreed to join her program. I have worked with a health coach before, but we only spoke every two weeks. Stephanie kept saying she would be with me every step of the way on a daily basis. 

The good thing is from my work before I knew about clean eating; I just had to get back to doing it. I challenged myself to walk 10,000 steps a day and start back inline skating. Soon the weight started coming off and I started feeling better. Stephanie worked with me on what foods were causing my acid reflux so I wouldn’t have to take my medication anymore. When home swimming pools opened, I started back teaching driving from home to home and then off to teach inline skating. Stephanie got me to pack healthy snacks and food to eat in between homes so I wouldn’t stop at 7-Eleven and eat junk food which was my go to when I needed something fast. After several months, I started walking 11,000+ steps a day and the weight continued to drop off. I rarely have acid reflux problems now and a constant stomach pain I used to have I have no more either with the less weight. I have more energy and am finally back to getting lots of things done during the day instead of just wanting to nap.

 After 12 weeks I am down 28 pounds! Even though I still have a long way to go, Stephanie definitely has been there with me every step of the way. I feel great in my smaller clothes and I never feel hungry or deprived. I told Stephanie yesterday that my goal now was to walk in a swimming suit without my thighs rubbing together. I signed up for another 12 weeks and am confident that I will get to my goal. Stephanie said she would continue with me when the pandemic is over to help me stay at my goal weight when I am back in the office which always caused me to stress eat. I look forward to the even new improved me.

Carla, Age 62

Learn How To Lose Weight & Maintain It - Check Out Stacy's Story

Last March I made the best decision ever and signed up for Thrive’s 12 week program.  I lost 33 lbs and felt great! After working with Steph, I had no problems continuing to make good healthy choices while still enjoying the treats I love. Then I experienced the worst weeks of my life, losing both my Grandmother’s just 3 days apart. There was a lot of junk food and drinks and I didn’t really care what I was putting in my body. After about 3 weeks of this, I felt awful. I was feeling bloated and sick and had no energy.  I knew it wasn’t just the grief causing this, so I gave myself a kick and got back on track.  It’s amazing how much better you feel when eating right.

Now 6 months after finishing the program, not only have I maintained my weight loss, I have lost an additional 21 lbs!  I feel and look better now than I have most of my adult life.  Thank you Steph for giving me this healthy lifestyle, working with you really was the best decision ever!!

Stacy, Age 39

How A Holistic Nutritionist Can Help You

Making a healthy change to your diet and lifestyle will not only have a positive impact on your health, it will also bring you one step closer to reaching your personal wellness goals.

As a holistic nutritionist, I work with my clients to restore balance and create a state of overall nourishment and wellbeing using a holistic natural approach. Through an initial assessment, I will gather information about your health history, your current diet and lifestyle habits as well as your emotional state to help identify the root cause of any underlying health issues/concerns that you may have. From there, my goal is to empower my clients to improve their nutrition and overall health through a natural nutrient dense diet, a balanced lifestyle and a positive mind-body connection.

Improving your nutrition can help you:

• lose weight

• sleep better

• increase energy

• boost self-confidence

• enhance mental clarity and wellbeing

• reduce stress

• improve digestion

• control cravings

• look & feel your best

• improve your overall quality of life

Making a healthy change can also be beneficial to help you manage and improve existing health conditions:

• eating disorders

• food allergies/sensitivities

• skin conditions

• headaches/migraines

• stress/anxiety

• sleep issues

• PMS/Menopause symptoms

• obesity/weight issues

• high cholesterol

• high blood pressure

• diabetes/blood sugar

• inflammation

• auto-immune disorders

• arthritis

• depression/mood disorders

Fuelling your body with the right nutrients every day can also help prevent disease and keep you thriving!

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My goal is to provide my clients with the knowledge they need to make healthy food choice each day, along with the guidance, support and accountability to help them reach and maintain their weight loss and overall health and wellness goals.

Thrive’s programs are customized to each unique individual client and are focused on helping create a true lifestyle change! If you’re ready to make a healthy change, contact Steph, registered holistic nutritionist, to learn more!

Manage Type 2 Diabetes Through Diet & Lifestyle

Paul started the program 8 weeks ago and has benefited from the lifestyle change in so many ways! With a healthy balanced diet and 30 minutes of exercise each day, Paul has been able to manage his Type II Diabetes and no longer needs medication to control this! Paul has lost 54 pounds in just 8 weeks and is now confident to tuck in in his shirt! Amazing work Paul – such an inspiration!

Food Sensitivities/Allergies? Learn To Eat Well & Reach Your Wellness Goals!

A few years ago, before our wedding, I was able to change my eating and exercising habits and lose about 50 pounds. For the last few years I have plateaued at the same weight and couldn’t make any moves. Also, since the original weight loss I have discovered I have many food sensitivities (and was very picky to start with!) and struggled to find food that I enjoyed and that I could eat!

I chose to contact Steph to get some advice about how to continue with my weight loss, find energy, and especially find foods that I am able to eat and enjoy all while fuelling my body in a cleaner, healthier way. 

Initially I was concerned about not being able to eat the few foods I thought I was enjoying, but over time came to really enjoy the food options Steph was suggesting, and found options that were far healthier and easier (and yummier!) then what I had been choosing before. Also, it turns out it is far easier to accommodate my sensitivities than I ever thought it would be. 

I am currently down 15 pounds and still moving! I am so grateful to have the awareness of the food I am fuelling my body with, and know I will be able to maintain this lifestyle moving forward. I am so thankful for the accountability and advice Steph provided to help us move forward on this journey.
Ashley, Age 31

Learn How To Eat Healthy On The Go - See How Sidd Reached His Weight Loss Goals

When i went past the 88 Kg mark, i knew i needed help to lose weight - Not the internet research driven 'dieting self-help' but a professional's help. As a realtor who has to be on the road often, i wanted to make sustainable nutritional choices that would let me reach my weight goals and help me stay there. 

I joined the Thrive Health and Wellness 6 week program looking to learn more about nutrition. While i had always strived to do the basics right (i.e. going for less sugar/less oil in general), my main issue was about being consistent - There were many days where i would 'eat right' throughout the day but come evening, i would end up making bad choices that would negate any gains made.   

I loved the fact that Steph didn’t propose any drastic changes but rather small tweaks to my diet, kept motivating me to keep active and taught me the value of portion control. She built long term sustainability into the program and was always available for any queries - her daily review of my food log, personalized feedback and encouragement went a long way in driving personal accountability. I also loved the fact that she emphasized having balanced meals while recognizing that we need to live our lives too - Which meant i continued to lose weight by eating right for the most part and still got to indulge in the occasional treats!      

 After completing the 6-week program I was down 6 Kgs! I have now lost nearly 9 Kgs, well after completing the program. I am extremely happy with the progress made and recommend Steph very highly. Steph, you rock!!!  

Siddhartha, Age 38

Reduce Inflammation & Improve The Symptoms of Rheumatoid Arthritis Through Nutrition

I am a 59-year-old female who has struggled with weight gain, following a diagnosis of Rheumatoid Arthritis.  I had almost given up on trying to lose weight, when I came upon Steph.  I began a program of healthy eating, exercise, and accountability that helped me to start seeing results almost immediately! 

Steph kept me on track with daily communications to ensure that I was eating the right foods, in the right portions, and offered recipes to make my meals delicious.  In addition, Steph had me log everything I did!  I logged every bite of food I put in my mouth, fluids, exercise, and had weekly weigh ins.  Each week, I lost more weight!  Logging my meals really made me think about what I was putting into my body and I knew Steph was watching…..this kept me on track. 

Today, I am confident that I will continue, on this healthy path and hit my target weight.  I have lost almost 25 pounds in only 6 weeks!!!  People are noticing the weight loss and my increased level of energy.  If it had not been for Steph’s motivation and words of encouragement, I doubt I could have done this.  Today, I have the tools I need to continue to lose weight, become more fit and live a much more fulfilling life.  I highly recommend Steph’s services and hope my before and after pics speak for themselves.

Sincerely,

Dr. Rachael Anne Witherspoon, Age 59   

Get A Program That Fits Your Personal Needs & Lifestyle!

Steph is very professional and accessible to her clients. She is great at sharing her vast expertise in nutrition and utilizing that knowledge to customize a program that fits your personal needs and lifestyle. She’s wonderful at supporting and motivating you through your health journey, providing you with various tips and ideas about food, not only to help you attain your goals, but also adopt a new way of eating as a lifestyle. So far, I am down 26 pounds.   I am still working with Steph every day as I work towards my goals.   I have so much more energy and feel great thanks to Steph's ongoing encouragement and coaching!  You can't go wrong with Steph's knowledge and expertise.

Thanks! 😊

Sandra, Age 48