Condiments.

Who doesn’t love condiments? They add spicy, sweet, or salty flavors to our favorite foods. However, when most of us think of condiments, we think of plain old ketchup and mustard. The fact is, condiments go way beyond these two staple additives. Some end in the healthiest choices we can make, and some even turn our healthy foods unhealthy.

Healthy condiments range from various types of hot sauce, mustards, salsas etc. For those who cannot eat a sandwich without the mayo or a hot dog without the relish, here is some helpful information on which condiments you can load up on, and which condiments you should ignore.

Typically, healthier condiments have a thinner, lighter texture, such as hot sauce, vinegar, and soy sauce. These condiments in particular add a ton of flavor without the extra calories. Thicker condiments, on the other hand, usually contain more sugar and more calories. These condiments, including BBQ sauce, ketchup, and mayonnaise, should be used in moderation, if at all.

Try to remember these substitutes when choosing your next condiment and you’ll save yourself those unwanted extra calories and unneeded sugar:

◦Swap mayo for dijon mustard in your sandwich or tuna salad and save on calories and fat
◦Use low-sodium soy sauce in your stir fry rather than sweet and sour or teriyaki sauce
◦Try olive oil and balsamic vinegar on your salads instead of salad dressing
◦Add horseradish to your beef rather than sugary steak sauce or heavy gravy
Always remember to stay away from most dressings in white color (ranch dressing, mayo, etc.) and aim for mustards, vinegars, and hot sauce to spice up your dish! Your mirror will thank you.

Veggie Egg White Scramble

If you’re looking for a high protein, low fat and low cal brunch, check out my recipe for a Veggie Egg White Scramble.

Egg whites are great substitutes for whole eggs, when you want to make omelets, scrambled eggs, etc. The egg whites from one egg provide 4 grams of protein, 0 grams of fat, 0 grams of cholesterol and only 17 calories, making them a very nutritious and diet-friendly choice! You can separate the egg whites from a whole egg, but it is a lot easier to buy a carton of egg whites, such as Naturegg’s Simply Egg Whites.

What you’ll need:

- One cup of egg whites

- Zero cal cooking spray (optional)

- Chopped vegetables such as broccoli, spinach, tomatoes, mushrooms

- Cubed tofu or low fat turkey

- Salsa

- Paprika (optional)

- Cayenne Pepper (optional)

How to make:

- Using a non-stick frying pan, lightly coat the pan in zero calorie cooking spray, and turn burner on to about medium heat

- Letting the pan heat up, (about 5 minutes) pour in egg whites, and a little bit of water

- Stir the egg whites and as the get fluffy, add in diced vegetables, paprika, tofu or chopped turkey, and a touch of cayenne pepper – which revs the metabolism!

- Once the scramble is fully cooked, stir in some salsa for added flavor and nutrition

Simple, isn’t it? … Enjoy!

Featured Article on HealthyStyleNY.com

Hey Everyone!

Check out my featured article on HealthyStyleNY.com, "The Slim Side of Sushi".

http://www.healthystyleny.com/2010/07/the-slim-side-of-sushi/

HealthyStyleNY.com is the ultimate NYC girl's guide to all things healthy and beautiful. The stylists are some of the city's top experts, and are there to help you look, feel, and be your best. HSNY believes that living a healthy and balanced lifestyle (in all areas) is key, and want to make sure you are tuned in to all that is hot, healthy, and happening in New York city!

Check it out: http://www.healthystyleny.com/

Don't Fear the Fat

For several years, fat in our diet has been considered the cause for various health problems such as obesity, heart disease, and high cholesterol levels. Many of us have aimed for a low fat diet, which really hasn’t resulted in becoming healthier or in weight loss. In reality, the reverse is true.

You should not be looking to eliminate fat from your diet, but you should be focusing on the type of fat you’re consuming. Limiting your intake of “bad” fats and increasing (in moderation of course) your consumption of “good” fats will go a long way in helping you reach your healthy weight and feel your best.

Limiting the bad, saturated fats in your diet (think red meat and whole fat dairy) can help reduce your risk for coronary heart disease. Trans fats, which help keep food from going stale for longer periods of time, is also a fat you want to avoid, unless you’re a manufacturer.

Trans fat increases low-density lipoprotein (LDL or bad) cholesterol that increases your risk of developing coronary heart disease as well as lowering HDL, or good cholesterol.

The most common sources of trans fat are vegetable shortenings, various margarines, crackers, cookies, snack foods, fried foods, and other processed foods prepared with partially hydrogenated vegetable oils.

Good or healthy fats, on the other hand, are essential to our well being, aiding in everything from building cell membranes to performing key functions in our eyes, brain, and lungs. Healthy fats are also critical for digestion. When you eat fat, your digestion process slows down, so your body has more time to absorb nutrients from the food you just ate. Fats also keep you feeling full for longer periods of time and help you avoid the late night fridge raid.

Omega 3 fatty acids are a term a lot of us have heard lately. These fats are very good for us, controlling blood clotting and building cell membranes within the brain. Fatty fish, such as salmon, herring, and mackerel have a high amount of Omega 3 fatty acids, and have been linked to lowering the chances of developing certain brain problems that can lead to memory loss and dementia. Other common sources of Omega 3’s are walnuts, olive oil, and ground flax seed. You can also obtain Omega 3 fats through supplement form.

Remember, don’t eliminate the fat, just choose healthier fat.

Keep on shining!

Summer Salads

What better time for salads than the summer? For most of us, when we order a salad at a restaurant, we feel good about our choice. However, with all of the variety at salad bars, how do you know what to choose to make sure your salad keeps you on the lighter side? Some salads offered in restaurants are actually a worse option in regards to fat content and calories than choosing a burger and fries.

Here are some tips that will help you choose the most nutrient dense, low-fat salad options:

◦Swap iceberg lettuce for darker greens (think spinach or romaine) to up your vitamin and mineral intake.
◦Add as many vegetables as you like including beets, tomatoes, carrots, cucumbers (which are almost calorie-free), onions, mushrooms, etc.
◦Adding fruit to your salad is a great way to add sweetness without drenching the salad in dressing. Try tossing in apple slices, cranberries, or orange sections for a sweet twist.
◦Next time you think about adding in croutons, remember they are basically just added fat and an extra 90 calories per half a cup.
Some other “add-ins” to avoid at the salad bar:

◦Chow mein noodles (sits at around 119 calories per half a cup)
◦Cheddar cheese (switch to adding just a little bit of feta to save on fat and calories)
◦Potato or macaroni salad, which is loaded with high-fat mayo
◦Blue cheese
◦Candied nuts
What about the dressing?

Avoid the following thick, creamy dressings such as Thousand Island, Ranch, French, Blue Cheese and mayonnaise.

Choose these dressings to keep your salad on the lighter side:

◦Balsamic Vinegar
◦Fat-free Italian
◦Lemon Juice
◦Any other Fat-free options of your favorite dressing

If you’re unsure about the calorie and nutrition content of the dressing offered at a restaurant and whether it will sabotage your healthy salad, ask for the dressing on the side so you can control how much will be added to your salad!

Sushi. The Good and the Bad.

Many of us flock to the nearest sushi bar with colleagues for a quick lunch or after-work saké and a good conversation. Sushi is mainly seafood, so it must be a great food to incorporate when you are trying to shed some pounds … right?

The problem with sushi is that there is a large spectrum of healthiness in the choices we make, that can either help us slim down or expand out. Knowing what to order is the key to adding sushi into a healthy lifestyle.

Here are some tips to watch for when ordering at your favorite sushi spot.

1: Avoid Anything “Tempura” – Tempura is a form of deep frying, and we all know that anything deep fried is going to help us stand out in bathing suit season, but maybe not in the way we want. Avoid it at all costs.

2: Watch Out for “Spicy” Rolls – Typically, any roll made with Spicy Sauce has mayo added into the mixture. Steer clear.

3: Watch Your Rice Intake – Sure, the rolls are small, but have you ever considered just how much rice you are actually eating when you order a variety of maki rolls? Aim for “sashimi,” which is just the fish without the rice, to avoid overloading your carb intake (unless you’re training for a marathon this season).

4: Aim For Brown Rice – When you are ordering maki or hand rolls, ask your server if they make their rolls with brown rice instead of the staple white, sticky rice. This way, you’ll be adding more whole grains and fiber into your meal.

5: Start with the Miso Soup – Miso Soup, although on the slightly higher side in sodium, is a very healthy option. Sitting at just around 40 calories per cup, this soup is a great start to your meal, helping to fill you up before all of the rolls arrive.

A very helpful website “The Sushi FAQ” which has some solid nutrition information on all of your favorite sushi items.
The lowest calorie roll is the Kappa Maki (the cucumber roll), sitting at just 136 calories per entire roll. The California Roll banks 255 calories per entire roll, which isn’t too bad, considering you have one of the healthiest fruits on earth – avocado – in there.

Hope this helps towards your next trip to the sushi bar!

Keep on Shining.


* Photo taken by Dallas Curow

Announced as Notable TV's Nutrition Expert

I am proud to announce that I am Notable TV's (http://notabletv.com/) newest Nutrition Expert. I will be writing various articles on nutrition and fitness, so make sure to check it out often!

NotableTV.com, nominated as one of Canada’s Top 5 Emerging Digital Companies and also featured in the Financial Post, is a informative website for all things notable to young professionals.

Here is a link to my Notable Bio: http://notabletv.com/2010/the-experts/nutrition-expert/

And here's a link to the first article posted on Young Professionals and Abs: http://notabletv.com/2010/lifestyle/top-ten-ab-tips-by-carolyn-fauteux/

Bare Those Pearly Whites!

Who doesn’t want a blinding white smile? After all, studies show that whitening your teeth instantly makes you look younger.

Fortunately, there are many ways to keep your teeth white without breaking the bank.

Quick Whitening Tricks:

Dip your toothbrush in baking soda, (don’t brush too hard or more than once a week) or switch to a toothpaste that has baking soda in it.

Snack on crunchy foods – best sources are carrots, apples and celery, which act as natural abrasives, removing surface stains naturally!

More reason to eat your greens - foods such as spinach, broccoli, and lettuce hold mineral compounds that build a film over your teeth, so pigments from other foods can't stain.

Try a blue-based red or pink lipstick or gloss, which will automatically make your teeth look whiter. Dark clothes also work in the same way.

Bite into strawberries- their flesh whitens your teeth by removing surface stains!

Remember to rinse with water after drinking coffee, tea, etc. so stains don't have time to settle in.

Sensational Smoothie Recipe

Spring is in the air!

Craving a smoothie?

Try this recipe for a healthy, refreshing snack or breakfast!






Ingredients:

1 cup vanilla flavored fat-free yogurt (I like Source)
1/2 banana, sliced
1 tablespoon ground flax seed
4 large strawberries
1/4 cup frozen or fresh blueberries
1 tablespoon fat-free milk

How to Prepare:

In a blender, combine all of the ingredients for 35-40 seconds. Pour and enjoy!

Totum Fitness Studios in Toronto

I was introduced to Totum Life Sciences today, the location near King and Spadina, right next to Crush Wine Bar. If you are in the Toronto area and looking for a new club to join, you gotta check out Totum, where they offer fitness, health, and sports rehabilitation services.

The inside architecture is truly inspiring, with exposed brick, hardwood floors and high rise walls. Kinda makes you feel like you're right on 5th avenue, with that Manhattan-style vibe.
They hold a handful of different classes in their studio, including a wide variety of yoga classes, core classes, 30 minute rapid fire sessions, pilates, bootcamp, cycling etc.

The exercise equipment is modern and state of the art. The downstairs area of the club is used for the lobby and private rooms where they offer massage therapy, acupuncture, chiro, physio, and nutrition counseling.

There are three locations, one on King, one on Roxborough and one on St. Clair.
Check out their site, http://www.totum.ca/ and ask to speak with Donna, the very nice lady who introduced me to Totum, when you check out their studio.

They even have trial sessions to see if you like it before you join. What do you have to lose?

Join the Tea Revolution!

If you're anything like me, you've already jumped on the tea train. Lets face it, is there anything tea isn't good for?

From Black Tea's de-stressing and energy-boosting benefits to Green Tea's skin, immune system and metabolism benefits, tea is much more than delicious. I was recently introduced to David's Tea, and have been checking out their menu of 135 teas. David's Tea is ideal for both first-time tea sippers and long-time tea connoisseurs.

You can find David online at www.davidstea.com or visit one of their locations in Toronto, Montreal, Vancouver, Dieppe, Edmonton, Laval, or London.

My personal recommendation is 'the skinny (organic)' - which contains pu'erh, ginger and ginseng - speeding up your metabolism and blocking fat absorption, cup by cup!
Click here for their locations: http://www.davidstea.com/stores

It's definitely worth the click!

A Great Fitness Resource in TO: ExerciseToronto.com

Looking for information on fitness, sports and athletics in Toronto? Look no more!

ExerciseToronto.Com is a Toronto based platform that offers a commitment to unite relevant, fitness activities and businesses with Toronto’s amateur, exercise community.

ExerciseToronto.Com’s focus is separated into two, yet equally important areas:

• Maintaining a successful platform for exercise related businesses to promote their services to the Greater Toronto Area… In a cost effective way.

• Staying connected to the athletic community of the GTA by profiling everyday exercisers, landmarks and community based events that are taking place in the Toronto area.

Initally, ExerciseToronto was created because the publishers became fed up with traditional, out of date, community directories that continually asked small businesses for their marketing dollars and did little in return to drive relevant traffic to the website. As a result ExerciseToronto.Com was launched with the small business’s and the GTA based exerciser’s interests in mind.

As the site continues to grow, they hope you’ll grow with it and come along for the ride as ExerciseToronto.Com becomes the ‘one stop shop’ for everything exercise in the Greater Toronto Area!

Check out the website at http://www.ExerciseToronto.Com

Or follow them on Facebook at: http://www.facebook.com/group.php?gid=500432505346&ref=ts

Getting Into Intervals

INTERVAL TRAINING

Losing more fat while in a shorter time? Sound too good to be true?
Well, actually, a twenty minute interval session (a type of training that alternates bursts of high intensity work with low intensity) can burn more fat than a 45 minute steady paced jog.


Interval training is one of the best methods of fat loss. Not only does it torch calories and target fat during your exercise session, but also hours after you have jumped off the treadmill, your body continues to burn a hefty amount of calories.
So why is interval training so affective?
Interval training, due to mixing bouts of aerobic exercise (low intensity) with anaerobic exercise (high intensity), really gets the endorphins flowing and the blood pumping. This change-up has several benefits, including burning more calories in a shorter amount of time. Without getting too into it, I will explain a little about how this happens.

Our bodies deal with the stress of high intensity exercise by releasing hormones such as human growth hormone. This allows fat to be available for fuel and building muscle. Interval training also releases cortisol and other hormones responsible for turning to fat cells for energy.

Interval training revs up your metabolism. During the aerobic and anaerobic phases of the interval, each of your muscle fibers gets brought into the mix. Nothing gets ignored or goes unused from rest or lack of work.
After an intense workout session, your metabolism is increased, since your muscles need extra calories and energy to repair itself and be able to carry out its daily metabolic functions. This does not happen in the blink of an eye. Fortunately, sometimes it could take up to 24 hours after your workout has ended, meaning you are still burning calories!

Try this interval workout using your cardio of choice.

1 Warm up at a nice and easy pace for 5 to 10 minutes until your muscles feel loose and you begin to break a light sweat.
2 Jump up to a sprint pace (a 7 to 8 on a scale of 1 to 10) for 10 seconds.
3 Slow back to a jog (about a 5) for 30 seconds.
4 Repeat for 15 to 20 minutes.
5 Cool down for 5 to 10 minutes.

As workouts go by and you are more comfortable with interval training, try shaking up your cardio method and build up your time during the high intensity activity.

All About Abs!

In order for those abs to show, remember these helpful principles:

•Eat six times a day in order to avoid energy imbalances. Aim for smaller, healthy meals every 2-3 hours of about 200-300 calories each that incorporate protein, carbs and healthy fats.

•Drink more smoothies! Smoothies made of low fat milk, yogurt, ice and a variety of fruits, can act as great meal replacements throughout your day. Their thick texture will help keep you full, and they’re great as a healthy breakfast or to blend up before or after your workout.

•Start a food/ exercise diary. By writing down everything you eat, the time of day you eat , and how much energy you had after you eat, serves as a very useful reference as you try to gain muscle mass and lose fat. After using a food diary regularly, it shouldn’t take you long to realize how your body reacts to certain foods and what makes you feel your best during and after your workouts.

•Watch what you drink. We all know getting your daily water consumption is extremely important in your healthy weight efforts. Staying hydrated will help you push yourself through your workouts and allow you to feel better every day. Water also helps us banish feelings of hunger, (which is really just thirst a lot of the time), and helps us feel full. Alcohol, (for those of us that are old enough to drink the stuff), is another story.
Alcohol slows the rate at which our bodies burn fat, and actually encourages our bodies to store more. If you absolutely cannot be without your nightly glass of Chardonnay, limit your intake to 2-3 glasses a week, and definitely avoid the weekend binge drinking!

•Allow for some cheat meals. Of course, nobody’s perfect. If you limit yourself too much to eating only healthy foods every single day, you will get bored and frustrated, and eventually end up eating the entire food tray at your best friend’s wedding. When a craving arises, allow yourself some M&M’s, or a slice of pizza you’ve been eyeing all week. Just watch your portion sizes and remember: everything in moderation!

No Sandwich for Lunch? ...Now What?

For years, sandwiches have been the go-to lunch.
I would never knock choosing a good sandwich for lunch (made with whole wheat bread, tons of veggies and lean protein of course) but if you're bored of your sandwich, just know that there are many other options for lunch.

Several friends have asked me if I have any other ideas on what to eat besides carbs for breakfast (PB and J on toast), lunch (sandwich) and dinner (pasta or rice). Sound familiar?
Carbs are great to supply energy throughout your day, especially if you are on the go or hitting the gym routinely. However, if you are trying to lose a few pounds but your daily meals consist of mainly carbs at every sitting, read the following tips on how to take the boredom out of your meals!

Some tips to lighten up your caloric intake and change up your daily meals:

Breakfast:

- Scrambled egg whites with veggies (add cayenne pepper to rev your metabolism and burn more at rest!)
- Fruit salads with low-fat cottage cheese and cinnamon
- One cup of berries (frozen are just are good as fresh and don't go bad as quick!) topped with flax seed and low-fat yogurt

Lunch
- Soups are great, especially clear, broth-based low sodium choices, (Campbells Healthy Request is a great pick)
- Fruit Salad
- Nuts
- Veggies with Hummus
-Salads with hard boiled eggs, veggies, lean protein such as chicken

Dinner
- Stir fry with chicken or pork tenderloin
- Chicken fajita lettuce wraps rolled with romaine lettuce leafs rather than carb-heavy white tortilla wraps
-Any lean protein such as fish, chicken or pork tenderloin with steamed veggies

Hope this helps!

Follow Me on Twitter!

Hey Everyone, I would love to invite you to follow me on Twitter!
My profile can be found at:

http://twitter.com/CarolynFauteux

Stay tuned for more quick tips on nutrition, fitness and beauty, and healthy recipes that will impress your toughest critic- yourself!

The Best Breakfast EVER.

A good, healthy breakfast, as we all know, is the best way to start the day. Here is a sample of a weekend breakfast (when you have a little time) that I will typically make. It is low cal, low carb, and high on taste.
Obviously you can substitue various fruits and veggies to your liking. Enjoy!

Carolyn' Eggcellent Breakfast

What You'll Need For the Scramble:

Zero Cal Cooking Spray (Pam)
1/2 Cup Egg Whites
1/2 Tomato, Diced Small
Broccoli
Spinach, Chopped
Mushrooms
White Onion, Diced Small
Cayenne Pepper (to rev the metabolism)
Paprika
Salsa

What You'll Need for the Fruit Salad:

3 Strawberries, Sliced
2 Orange Slices
1 Kiwi Slice
3 Grapes, Sliced
3 Raspberries
Watermelon Chunks (About 1/4 Cup)
Cantaloupe Chunks (About 1/4 Cup)
Low Fat Cottage Cheese (2 tbsp)
Cinnamon

To Prepare:

Spray a nonstick pan with zero cal cooking spray, heat on low-medium heat. Wait a few minutes and add all of the ingredients for the scramble, besides the salsa and paprika. You can add a little bit of water to keep the scramble from drying out if needed.
While the scramble is cooking, stir periodically. As it heats, you can add 2 tbsp of salsa and mix altogether. When finished, sprinkle the scramble with paprika.

For the fruit salad, wash and cut all fruit, and top with 2 tbsp of low fat cottage cheese, sprinkling the fruit and cottage cheese with cinnamon for an extra antioxidant boost.

This recipe doesn't take too long and tastes great. Depending on what type of fruit you are using, this scramble and fruit salad together, runs you only about 175-225 cals.

Bon Appetit!

Recipes and Quick Tips for Cooking

Eating healthier doesn't always mean you have to sacrifice your favourite foods. There are many ways to still eat the foods you crave, without sacrificing the taste.

If you love to bake, one quick way to cut down on calories but not on flavour is to bake with Splenda rather than sugar. Splenda is a zero calorie sweetener that tastes great and doesn't leave you with that sugar rush that we all know so well!

Although diet beverages are not the best option (water, water, water) they are certainly better than a regular can of pop/ soda (depending on whether you're Canadian or American), which, on average, runs you about 39 grams of sugar. 39.

That makes me think of a quote I read from Kim Kardashian's interview the other day, "A moment on the lips, a lifetime on the hips". Thanks Kim, you say it well.

If you are trying to cut down on Carbs, there are many ways to go about this without eating only spinach for the rest of your life. For example, if you usually order a sandwich at lunch, why not order a salad with all of the same ingredients? Hot chicken and a ton of veggies or fruit over a salad with a light dressing is definitely not a bland, boring lunch in my books.

Another tip: if you love Mexican food but are trying to limit your overall calorie and carb intake, why not prepare the chicken fajitas or tacos, and wrap them in a large, crisp romaine lettuce leaf? It tastes great and allows to have more chicken, veggies and salsa, since you've cut out the bread.

Cheese is a big factor to adding calories on our daily foods. For example, if you order a sandwich or burger and skip the cheese, you are saving a whopping 113 calories and 9.3 grams of fat. It may seem tough at first to skip the cheese, but trust me, you'll be thanking me in the long run!

Keep on Shining,

Carolyn Fauteux

Cut Back on the Cals, Not the Taste!

Applying all or any of these tips can really make a difference in your effort to live a healthier lifestyle. A healthy lifestyle is so much more than just improving your appearance. It is essential to focus on a healthy functioning body and mind, which in turn will aid in preventing illness, slow down the aging process, while boosting your energy levels, and lowering stress. So why wouldn’t you want to begin changing any bad eating habits you may have? You only have one body. Treat it well!



• ASSESSMENT: Look at your current diet, pinpointing the strong and weak areas. Make sure your diet includes lots of fruits and vegetables, lean protein during every meal, low-fat dairy, whole-grain and high-fiber foods every day.
• MAKE SMALL CHANGES: Rather than trying to make large, immediate changes for quick fixes, aim for small, slow changes. Smaller changes will be much easier to stick with.
• EAT MORE TO LOSE MORE: Eat smaller meals, more often! Aim for 5 or 6 small meals throughout the day to keep cravings at bay! This will ensure your blood sugar levels stay stable, and will keep you safe from the 4PM vending machine dash.
• WRITE IT OUT LOUD! You can write, right? So why not keep a food journal? This will help you isolate which food groups (such as fruits, vegetables or dairy products) you need to pay more attention to, or if you should be eating cutting back on certain groups (such as processed or high-fat foods).
• BAKE, DON’T FRY: When cooking meat, always bake, grill or broil rather than fry. Remove the skin before eating chicken or turkey and make sure to eat fish at least once a week! Also, aim for meals that do not include the words “cream-of, or deep-fried…”
• SIDE-KICKS: If you are a condiment girl (like me), aim for low-fat or less-sugar versions when eating mayonnaise, sour cream, barbeque sauce etc. Salsa and mustard are both great condiments, with virtually no calories!
• RAINBOW DINING: Eat a wide variety of fruits and vegetables with your meals and as snacks to get the most of their nutrients and health benefits. Think of it like a bright, colorful rainbow that will lead to a more beautiful you, on the inside and out!
• WATER, WATER, WATER: Drink plenty throughout the day to stay hydrated and keep your metabolism revved. Not wine and beer, but more so water and unsweetened tea.
• MODERATION: Remember, all things in moderation! Do not deprive yourself of anything fully - this will only lead to a mad dart to Dairy Queen after you have sworn off ice cream forever. Instead, try low fat frozen yogurt, with fruit for a sweet treat.
• REWARD YOURSELF: Allow yourself that one piece of apple pie at your family barbecue or that glass of wine on Friday night during ladies’ night. Just be sure to watch your portion sizes. After all, you have worked hard all week to make these little changes that will lead to a healthier, more vibrant you!

Keep On Shining,
Carolyn Fauteux