By: Claire LeGresley

30 Days to a More Energized, Lighter & Healthier  YOU!Now that you’re back from the beach, are you ready for a fall season reset and to give your body some love this September? Oh yes, then you’ve come to the right place.

As we start saying goodbye to the sunshine, patios, and beaches (sob, sob) – we welcome September’s Back to School structure to get our healthy habits back on track. Autumn ushers in a wealth of healthy and tasty seasonal food options.

Let’s face it; making changes with our eating habits and lifestyle isn’t easy. Oftentimes, it’s because we aren’t sure what to do for a long-term strategy, for serious success.

We know that restrictive diets don’t work long term, and rapid weight loss often leads to rapid weight GAIN. Yikes.

This program is different.

• NO restriction and NO deprivation.
• No tricks, fads or gimmicks!
• It’s time to get REAL! I like to keep it real, people.

You’ll learn SIMPLE, step-by-step strategies that you can EASILY implement to help you:

• Get fit for fall – winter weight gain, I think not!
• Feel lighter & more comfortable in your skin.
• Naturally choose healthier options.
• Boost your mood, energy, all- day and winter-long.

Through working with Claire I have lost weight and gained self-worth, created new routines, supported and motivated others in my life. Sarah Gibbens

During this online program, we’ll focus on one key strategy each week:

• Week 1 – Why choosing the quality of your calories matters most
• Week 2 – Finding the right exercise for YOU – hint: you don’t have to turn into a gym rat.
• Week 3 – Eating to fuel your body – discover the 1 thing you may be doing unknowingly, to sabotage your efforts.
• Week 4 – How to plan for LONG-TERM success – simple, effective tips to save you time and money!

Here’s how it works:

This is an online program so you can participate no matter where you live . Please invite your pals to join you in Your Fall Season Reset – extra support is where it’s at!

Here’s how it works:

This is an online program so you can participate no matter where you live . Please invite your pals to join you in Your Fall Season Reset – extra support is where it’s at!

Once you sign up, you’ll receive:

• One email each week with that week’s program strategy.
• Delicious, nutritious recipes for breakfast, lunch, dinner and side dishes.
• A Grocery Shopping Guide to help you easily navigate healthy food choices.
• A menu planner and an exercise planner.
• SUPPORT, MOTIVATION and INSPIRATION for 30 days.
• 4 simple, but effective strategies to get you on the road to reaching your goals.

Grab a friend or 2 and come join us! 30 Days from September 7th , 2015 – you’ll be glad you did!

To Sign Up Click Here!

     If your days are filled with outings and obligations – leaving next to no time for healthy food preparation, I’ve got the solution. If you find yourself searching for an easy and convenient way to lose weight and stay healthy, I’ve got the solution. If you’re looking for a way to beat the heat with nourishing hydration, yup, you know what, I’ve got the solution people. Oh yes, I’ve got The Smoothie Solution.

What are Smoothies?
       Smoothies, by definition, are blended beverages that contain a combination of liquid, whole fruit and additions that include greens, nuts/seeds, yogurt &/or superfoods. They are most often raw, meaning they are jam packed with helpful enzymes – promoting digestibility and proper absorption. Always wondered what the difference is between juicing and blending?

Smoothies blend all of the ingredients together – keeping the fiber & pulp.

Juices separate the juice from the fiber – allowing a whole wack of vitamins, minerals and phytonutrients to easily be delivered in an easy to drink fashion.

Why are Smoothies the smoothest solution?
       Where do I begin? Smoothies are an easy way of providing your bodacious bod with ultimate nourishment. Stack your blender with foods that are full of vitamins, minerals & phytonutrients plus healthy fats, carbohydrates and proteins and the benefits speak for themselves:

□   Improved digestion: Blending food = pre-chewed for improved absorption.
□   Weight loss: As a meal replacement, smoothies contain fewer calories than a normal meal, supporting your                                                   wonderful weight loss goals.
□   Convenience: Stack your ingredients in your blender the night before to quickly blend in the morning. Or, store                                             already made smoothies in mason jars for up to 24 hours for an easy grab and go snack or meal. This                                       is by far my #1 reason!
□   Curb cravings and ease constipation: Over the next two weeks we will be talking two big C’s – cravings and                                                constipation. Stayed tuned to discover how to kick your salt, carb and sugar cravings for good and                                          how to ease stubborn constipation – naturally!

How can I make these super smooth Smoothies?
1.       Add liquid first. Liquid options include filtered water, coconut water, unsweetened nut milk, kombucha, kefir or cooled herbal tea.

2.       Going green? Add your greens next. A 3:1 ratio of greens to fruit is a good guideline. Blend until smooth.

3.       Next, add whole fruit. If you prefer your smoothie cold, be sure to make sure this fruit is frozen. Tip: peel and freeze your bananas to add a cool & creamy texture.

4.       Add in healthy fats : 1 – 2 tbsp coconut oil, avocado, hemp oil, hemp hearts, nut butter and nuts are all fabulous fats.

5.       Finish with some superfoods (optional):  raw cacao, spirulina, bee pollen, acai, maca, camu camu. Note: No need to break the bank and purchase these all at once. Try including one at a time, and allow your body time to adjust before moving onto the next.

My Top Three Smoothie must-have’s

1. Chia seeds – see chia, think fiber. Fiber helps to slow down the absorption of sugar in the blood – keeping you fuller, for longer. They also contain 3 times more antioxidants than blueberries and are packed with healthy fats – reducing inflammation & brain improving brain function.
2. Cinnamon – this super spice helps promote healthy blood sugar levels, stabilizing mood and energy levels.
3. Protein Powder – although not technically a whole food, protein powder is an easy & convenient way of getting a complete serving of protein – keeping you satisfied for longer. It is easily digested, fast absorbing & supports immune function. The type of protein powder you choose is personal – dependant on diet, goals and (very importantly) taste.  It’s important to rotate through different types – whey, hemp, protein etc. Avoid protein powders that include soy, gluten and artificial sweeteners. Brands to look out for: New Zealand Whey, Progressive Harmonized Whey, Sunwarrior.

Claire LeGresley, RHN

And to receive a weekly newsletter with nourishing tips like these plus recipes & food for thought, be sure to sign up for Wellness Wednesdays here. http://eepurl.com/HGWzP

Have the winter woes left you feeling far from vibrant? Are you feeling the urge to slim down, shape up or simply kick start some new habits? Now is the time my friends.  As we enter longer days and warmer temperatures, it’s a prime opportunity to not only spring clean your closet, but also your body.

My suggestion is to start where you are today, pump up the water and include at least one of the foods listed daily. Oh yes, a change is gonna come!

My top 5 foods for daily cleansing & weight management

1) Organic green leafy vegetables:  Kale, collards, arugula, spinach, bok choy and broccoli
□    Jam packed with chlorophyll which helps to rid the body of toxins and supports the liver.

2) Beets
□    Powerful liver and gallbladder cleanser.

3) Garlic
□    Activates liver enzymes that help the body in filtering out any toxins you don’t want lingering.

4) Citrus – lemon, limes, oranges & grapefruit
□    Rich source of vitamin C – the ultimate cleansing vitamin.

5) Green Tea
□    Antioxidant rich tea – loaded with catechins which is thought to play a pivotal role in the green tea’s anticancer and antioxidant effects; plus improves liver function and promotes fat loss.

Metabolic Booster Tea: ½ fresh lemon juice + 1 inch peeled and chopped ginger + pinch of cayenne pepper + 8 cups of green tea (serve hot or cold)

Hibernation is officially over,

Claire LeGresley, RHN

To read the full blog post, with even more Spring Cleaning essentials visit: http://www.clairelegresleyrhn.com/

We all know we need to eat them. 5- 10 servings a day, eat the rainbow etc, etc. I can feel you tuning out already. Wait! Listen up. I’m going to remind you of why “eat your vegetables” has never been more true, and show you the simplest way of increasing your intake.

Fruits and vegetables contain essential vitamins, minerals and fiber that help protect us from heart disease and stroke, help control blood pressure and prevent some types of cancer. They reduce inflammation and increase our immunity and energy.

We know that fresh is always best, but sometimes that just does not happen. That’s where Greens First supplement comes in to save the day.  It helps to fill the nutrition gaps that occur as a result of our busy lifestyles, depleted soil and S.A.D diets.

The Facts on Greens First Supplement
□    Nutrient rich, phytonutrient & antioxidant superfood
□    Provides 49 different super foods, extracts and concentrates - think vegetables, probiotics, solouble and insoluble  
       fibers, herbs, spices and natural flavonoids and enzymes
□    Reduces inflammation & promote healing
□    Boosts immunity & improves digestion
□    Balances blood sugar levels & supports weight management

By starting your day with Greens First you are choosing to maximize you health and improve your overall well-being. And “How you start your day is how you live your day, and how you live your day is the way you live your life.”  Louise L. Hay.

Drink on its own and enjoy its unexpected great taste or add it to a smoothie.

Green Machine Smoothie
Vegan, Gluten free, Dairy Free, Corn Free, Nut Free, Egg Free
Prep Time: 5 minutes Total time: 5 minutes
Serves: 2

Description:  This smoothie has superpowers. Its green goodness not only helps you to meet your vegetable quota, but also keeps you regular (wink), increases energy levels, boosts immunity and keeps unhealthy food cravings at bay. Green tea packs a serious antioxidant punch - helping to fight the effects of aging and promote longevity. Green Power!

Ingredients:
1 ½ cups brewed green tea
2 generous handfuls of spinach
1 banana
½ cucumber- peeled and chopped
1 cup pineapple
2-3 ice cubes
1 scoop Greens First

Directions:
Blend all ingredients until smooth.
Optional:
1 tbsp hemp hearts
1 tbsp chia seeds

Quick Tips:
Peel & freeze the banana for an extra cool and creamy smoothie.

Claire LeGresley, RHN

The 4 Super Detox Spices you need to feel lighter, more energy and your best self!

By: Piera Bonventre H.D, C.N.C, C.P.T

Cleansing the body and “doing a detox” may seem like the new cool trendy thing to do.  However it has been an ancient healing practice, given to us by the great healers of the past.  Eastern medicine in particular relies intensely on the principles of using the natural fruits of our earth like herbs and spices to help the body release harmful toxins.  Toxins in our air, water, and food impedes the body's functions, the mind's thought processes and the entire energetic system. 

The earth has given us powerfully healing substances like spices and herbs which are potent and concentrated plant source medicines.  The best spices for cleansing are those that have a warming effect, which encourages elimination, assimilation and regeneration of all the cells in the body.  Warming herbs also increase the metabolism and augment the weight loss affects of a good cleansing detox.

The following 4 super spices are included in the Spice Trader's Detox Kit.  These work synergistically to help the body eliminate toxins in a gentle, and healthy way.  Remember that a detox must include a healthy diet composed of mainly fruits, veggies, and plenty amounts of filtered water and herbal teas.  This allows the body to channel all energy into elimination and not into the actual digestion of food.  Best results are also seen when all caffeine is cut out as well.

Cayenne Pepper:

The power of this spice lies in it's content of capsaicin, a potent stimulating phytochemical.  It stimulates the digestive system and in particular the main detoxifying organ – our liver!  By aiding this organ to do it's own natural thing, we assist the body to eliminate toxins, excess fats, and increase the enzymatic functions of the liver.  Also Cayenne is a high source of Vitamin C, and as an anti oxidant it will help neutralize any free radicals released and strengthen the immune system while your body is going through the cleansing process.

How to use it best:  Every morning, and before breakfast, consume a warm glass of water, with a pinch of cayenne and a spritz of fresh lemon juice.  Wait at least half hour before eating your first meal of the day.  Cayenne is great because it can also be added to the cleansing diet, which tends to be somewhat bland.  Sprinkle it in your veggies stews, in brown rice or quinoa pilafs or on avocado for a hot treat.

Ginger: 

I love this herb! It is rich in nutrients that help feed the body and protect it from inflammation, digestive upsets like nausea, and helps release toxins stored in the colon.  The reason the Japanese combine ginger with raw sushi, is that it helps break down the protein and helps kill any possible  bacteria present in the fish.  So it's obvious how this anti bacterial property is so complimentary to our efforts to cleanse old stored toxins and debris from our bodies.  Ginger also will help diminish any potential side affects that come with a cleansing program like nausea, or digestive upset due to the detoxifying effects. 

How to use it best:  A pinch of ginger daily added to your morning cayenne water is ideal.  The ginger will help the digestive system rev up and be ready for the day.  Ginger can also be added to a green juice drink, like kale and cucumber as a great revitalizing snack between your main meals of the day.  Use ginger after a meal as well, to help digest and break down your food thereby helping your body during the cleansing process. 

Rosemary:

This is a powerhouse herb! It is antibacterial, anti fungal, antiviral, and has a profound decongesting affect on the liver.  The liver can become congested with toxins from an unhealthy diet of processed food,  alcohol, nicotine, and overeating of sugars and fats. Our colons can also be a breeding ground for nasty bugs and fungus.  Rosemary will ensure these are kept in check.  It will also stimulate the circulation thereby shuttling out waste out the colon more efficiently.   Also noteworthy is it's ability to increase the circulation to the brain. This is quite helpful when on a detox because we can often feel mentally foggy from the effects of releasing so many toxins at once.

How to use it best:  Rosemary can be added to many foods like soups and casseroles during cooking. Also it gives a nice aromatic lift to a green smoothie or juice drink. 

Tumeric:

Tumeric deserves huge high fives all around.  I'm a big promoter of this herb to my clients because it is immensely effective for combatting joint and overall systemic inflammation. It's high anti oxidant content fights free radical damage and gives you more youthful skin.  It also supports the liver by increasing  its enzymatic activity, so you can lose those excess pounds more efficiently.  The active ingredient is curcumin and scientific research substantiates it's beneficial effects for healing arthritis, muscle and joint pains from injuries, overuse or from being overweight.  Curcumin being a great anti inflammatory will also aid those with cardiac conditions and heart disease.  It heals the walls of the arteries and helps keep them free of inflammation.   Less inflammation in the body means you can help your body prevent illness or chronic disease. 

How to use it best:
 
The golden colour and deeply aromatic nature of Tumeric lends itself best to simpler dishes and meals. This makes transitioning to a new healthy diet much more pleasing because you won't sacrifice the flavour and can make some delicious tasting dishes.  Add into simmering veggies stews, brown rice and quinoa dishes and especially goes well with plain tofu giving it a more robust flavour.  Use small amounts as a little goes a long way.  Also the pungency of tumeric intensifies the longer it is cooked. To help increase digestion after a meal, and as a cleansing tool add a ¼ teaspoon to a warm glass of water, and also add a pinch of ginger, and squeeze of lemon juice.

The key to wellness and great health is in prevention.  By using the herbs and spices in this kit, you will nourish the body and help it detoxify in a more gentle but effective way.  Remember to drink plenty of filtered water, and eat a “clean” diet by eliminating animal products (including dairy), wheat, sugar, and all processed foods.  Without a solid and healthful diet the cleansing effects will be lost.  Enjoy spicing it up and many wishes of wellness to you all.