Get Your Brilliance On

Condiments.

2010-10-14T21:46:00.001-07:00

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

2010-10-14T21:43:00.000-07:00

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

2010-07-26T18:10:00.000-07:00

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

2010-07-13T07:52:00.000-07:00

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

2010-06-22T07:16:00.000-07:00

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.

2010-05-03T08:02:00.000-07:00

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

2010-04-26T12:56:00.001-07:00

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!

2010-04-07T07:44:00.000-07:00

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

2010-03-23T12:36:00.000-07:00

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

2010-03-16T13:18:00.000-07:00

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!

2010-03-09T06:47:00.000-08:00

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

2010-03-03T07:40:00.000-08:00

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

2010-02-27T08:59:00.000-08:00

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!

2010-02-22T08:13:00.000-08:00

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?

2010-02-15T20:23:00.000-08:00

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!

2010-02-15T07:55:00.000-08:00

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.

2010-02-14T18:07:00.000-08:00

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

2010-02-13T09:19:00.000-08:00

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!

2010-02-12T20:57:00.000-08:00

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

Be the Ultimate You!

2009-09-06T10:44:00.000-07:00

Hi everyone, I want to share something great with you - I have recently partnered with a great company, Joyzone Inc, that offers personalized Nutrition Plans.
Each plan is special and unique, just like you!

The plan is set to guide, motivate, inspire and educate you to “Be the Ultimate You!”

Millions of people struggle with their weight. Obesity has become one of the developed world's most pressing problems.

People are bombarded with a huge variety of often conflicting information about nutrition. The magazine headlines on the grocery store racks are always advertising some new fad diet, magic pill, super tonic or supplement program and there’s always a new celebrity on TV claiming they got their amazing results from this. Diets like the high-protein Atkin's Diet that drastically reduce carbohydrates in favour of protein and fat are dangerous and they don't work long term. Diets like the very low calorie Bernstein Diet basically starve you and are very expensive and unmaintainable.

Why?

The simple answer is too many calories. If you consume more calories than you burn, the remainder is stored in your body as fat. To lose one pound of fat requires you to achieve a deficit of 3,600 calories.

That's the pure science of weight loss. But it doesn't explain why so many people are having so much trouble these days. After all, the laws of thermodynamics are the same now as they were 100 years ago, but being overweight was not the problem then that it is now.

The answer lies in what people are eating. Processed foods composed mainly of white flour and/or sugar are more popular now than ever before. In other words, the problem is related to the improper consumption of certain carbohydrates.

The Solution:

The solution is the Glycemic Index (GI). The GI was developed by Dr. David J. Jenkins in 1981 at the University of Toronto. The GI ranks foods according to their effect on blood sugar levels.

By mostly eating carbohydrates that have a low GI, as well as lean protein and healthy fats, stable blood sugar levels can be maintained. You'll feel full longer, because these foods digest slowly and give you a steady supply of energy. The cravings that are a result of blood sugar spikes and subsequent drops are reduced or eliminated.

All of these researchers agree that managing blood sugar levels through hormonal balance is the key to effective and sustainable weight-loss!

The Joyzone Difference:

Joyzone Inc. takes this research and proven effectiveness to the next level by creating the ideal 12 Week Joyzone Personalized Nutrition Plan specifically for you, taking into account your preferred food choices, your current weight and body fat percentage, as well as your goal weight and body fat percentage. Also taken into consideration is the time you wake up and the time you exercise (if at all) to fit your daily schedule.

Your profile is carefully studied so that you receive everything necessary for your success! Each day of your 12 Week Joyzone Personalized Nutrition Plan is crafted by a trained nutrition professional to ensure that:

• You receive a ratio of protein, carbohydrates and healthy fats that is precisely designed to achieve the optimal hormonal and energy response in your body.
• You receive the calories suited to your goal, whether it’s to shed body fat, maintain a healthy body weight, or bulk up. Time-consuming calorie counting is eliminated.
• You have small meals during the day in addition to breakfast, lunch and dinner so that you don’t feel hungry and you stay energetic.
• For those of you who exercise, you have a meal after each training session, so that your body can build and repair muscle and replenish its energy stores after the strain of working out. Nutrition + Exercise = Results.

That's the bottom-line!

• You will lose a healthy 2lbs of fat per week and increase your lean muscle, metabolism, energy, strength, self-confidence and lessen the chance of disease or health risks. At the end of the plan you will have programmed yourself to eating healthy, making proper food choices, utilizing portion control and maintaining an ideal weight for life!!!

So here it is; a call to action for you to make a responsible commitment to your own Health and Well-Being NOW!

We now invite you to make a lifestyle transformation of practicing proper nutrition, being energized, looking physically fit, feeling great and loving life!!!
Email me at fauteuxc@gmail.com for more information.

Cheers! To you.

Carolyn's Top Ten Nutrition Tips

2009-08-27T11:02:00.000-07:00

Applying all or any of these tips can really make a difference in your effort to live a healthier lifestyle. A well balanced diet 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, boosting your energy levels, and lowering stress. So why wouldn’t you begin changing your bad eating habits? You only have one body. Treat it well!

EAT MORE BERRIES – All berries are a great source of antioxidants which help protect the cells in our bodies from damage, preventing disease and slowing down the aging process. Blueberries are an exceptional flavorful source of vitamins and antioxidants, while very low in calories. Strawberries and raspberries are an excellent source of Vitamin C and soluble fiber! Beauty tip: Eating strawberries can whiten your teeth!

DRINK HERBAL TEAS- These teas have several health benefits and taste great. Chamomile tea sooths an upset digestive system and is very relaxing. Rooibos tea is a great antioxidant. Mint teas are aromatic and extremely flavorful, and they also kill cravings for sweets. There are many varieties of herbal teas available and can be found in grocery stores, natural foods stores, and tea shops. Drinking more than one cup of tea per day can help you on your path to better health!

LIKE POTATOES? THINK SWEET! Swap your white potatoes for sweet potatoes, for an excellent source of vitamin A (in the form of beta-carotene), vitamin C and manganese. These tasty vegetables are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Eat up!

EAT MORE CITRUS FRUITS- Citrus fruits hold an impressive amount of vitamin C. It is better to eat the fruit than drinking fruit juices, since the pulp is a great source of fiber. These fruits also aid in skin health, bone health and protect your heart, since they lower cholesterol, balance blood sugar, and activate liver detoxification. Add grapefruit, oranges, blood oranges, tangerines or tangelos to get the most out of your fruits!

COUNT CALORIES- You may be counting fat, protein, fiber or carbohydrate grams in your diet, but don’t forget to count calories. The number of calories you need for each day can be calculated and adjusted to help you reach your ideal, healthy weight. Use this link to find out how many calories you need: http://nutrition.about.com/od/changeyourdiet/a/calguide.htm

GO GREEN! Here are some great reasons to add more green foods to your diet: they balance your pH, keeping your body’s pH at a healthier level, they aid in protecting your body’s functions, especially for brain function, they contain Chlorophyl, which acts as a blood detoxifier, and they are high in nutrients and enzymes necessary for your body to function, such as iron, calcium, potassium, and magnesium and vitamins, including vitamins K, C, E, and many of the B vitamins.

GET YOUR FIBER- Fiber is important because it reduces the risk of developing heart disease by reducing cholesterol levels. Because fiber fills you up without adding calories, it can help prevent obesity. Vegetables, fruits, nuts, and whole grains also have high amounts of vitamins and minerals necessary for the functioning of a healthy body!

STAY HYDRATED- Water is an essential nutrient to our diets. It has many important roles, helping to move nutrients and waste through the body, maintain normal blood pressure, protect and cushion our joints and organs, regulate our body temperature and lower the risk of dehydration and heat stroke. Also, drinking more water fills you up in between meals, and prevents mindless snacking!

BAKE, GRILL, STIR FRY- All of these methods are healthy ways to enjoy chicken, fish and meats. Frying can add tons of calories and unhealthy fats to your diet. If you remove the skin from the chicken or meat, use a cooking-oil spray and coat the meat with instant potato flakes and sprinkle with your favorite herbs and spices, before cooking, you will add flavor and taste in a healthy, non-fatty, non-artery-clogging way!

SPICE UP YOUR LIFE! Here are just a few of my favorite spices with their health benefits: Cayenne pepper can increase metabolism and fat-burning ability by up to 25%; Ginger speeds metabolic rate, while inhibiting nausea and vomiting often caused by motion sickness; Peppermint is used to treat gastric and digestive disorders, as well as tension and insomnia; Cinnamon is often used as an remedy for an stomach upset as well as a metabolism booster!

Remember, these are just some of the benefits of eating better. Living a longer, more productive and healthier life is the most important one!

Keep On Shining,
Carolyn Fauteux

Do You Know What's In Your Skin Care?

2009-08-27T10:53:00.000-07:00

Growing up with sensitive skin, I have always been in the hunt for a skincare line that agrees with my skin, does not cause break outs, and leaves it with a healthy, radiant glow. Well ladies, the search is over.

I started using the Sense Skincare line by USANA when I became an associate with the company, just over two months ago. Since then, I have noticed a definite change in my skin’s softness, smoothness, tightness, and overall look. The fragrance is great, very clean-scented and appealing. The best part about the product is that it is full of nutrients and free of parabens. The way I look at it, we owe this to our skin!
Sense skincare is not only for women, I know several of my girlfriends that have tried out the products, loved them, and now have their boyfriends and husbands using them as well! For me, it is always great to see the reactions of my friends, both in their skin and in their own personal self esteem. I am also amazed at the transformation when a close friend or client has had problem-skin for years, and the difference it makes after switching to the Sense line.

So if you have, like me, been in the search for a great paraben-free skincare line that tightens, smoothens and softens your skin, while leaving you with a clean, soft scent, I recommend this product.

They even offer an amazing 5 piece trial kit to try it out. Available for $25, shipped to your door in two days from the day you order!

Shoot me a message, at Carolyn@Healthygirl.net for further information on brightening up your skin.
There is also a great video to watch that talks about the Sense Skin Care line, here: http://www.youtube.com/watch?v=_xsp4JcuIW4

Cheers Ladies … Now Go Get your Radiance On!

Keep On Shining,
Carolyn Fauteux

2009-08-14T06:58:00.001-07:00

Girls, Guys, RESET to a healthier self!!

Get that bathing suit out - Summer is here!!

The sun is shining and that means the race to get into your Beach Body!
Are you looking your Very-Best? If not, why not kick start your weight loss with an easy to follow, body invigorating cleanse?

Unfortunately, sometimes our bodies are so toxic that we will never be able to get rid of any body fat! So, our plan is to do a group-cleanse to help release the toxicity that has built up over this rainy summer and kick start your weight loss for the beach! The best part is: doing it together will help us all!!!

Would you like to join us?

Email Carolyn@Healthygirl.net and learn how to shed some extra pounds in just 5 days!!

This program is one of the leading nutritional cleanses in the world and is manufactured to the highest pharmaceutical standards.

It's called the 5-Day Reset

Who is it for?-Men & Women across the world (CAN, US, AUS, etc.)
-Those of us who can't be without sugar
-Carb-Addicts (pasta lovers!)
-Stressed out entrepreneurs (those of us who work too much)
-Anyone looking to shed 5-7 pounds
-Chocolate addicts
-Anyone wanting coaching in kicking the carbs to the curb
-Anyone who doesn't feel like cooking for 5 days =)

We will be cleansing together for 5 days under guided supervision and coaching. We will receive daily instructions and even site links to make this super easy! You will also receive a recommended reading list and some suggestions for after the cleanse to maintain your new beach-ready body.

Cost: $137 CA + tax (discounted rate)
$ 99 US + tax (discounted rate)
$ 95 AU + tax (discounted rate)

Start Date: August 24th
*The RESET kit will arrive right at your doorstep within 3-5 days of placing your order – So, please email me ASAP to join in on the fun & RESET, as we'll need to order by Friday, August 21st/2009.

What to Expect?-Lose the cravings *Break free from your carb addiction & discover the benefits of low-glycemic foods
-Lose the pounds *Jump start your healthy, new lifestyle by losing those first 5 pounds.
Plus, RESET your body’s chemistry to achieve your ultimate weight loss goal
-Find a new you *Discover a lean, energetic & vibrant person inside of you.
Live your life the way it was meant to be!

"In a world filled with fad diets, that offer little more than short-term solutions for long-term
problems, RESET is the first step in beginning a new, healthier lifestyle."

~ Dr. Ray Strand, a leading authority on nutritional medicine ~

Cleanse Info: http://products.usana.com/en/products/ca/macros/reset/program.shtml

Hurry up and place your order!!! That beach body won’t just discover itself!!!

To join our RESET CHALLENGE Contact: Carolyn@HealthyGirl.net!

It can be challenging to stick with fitness/wellness goals on our own. Belonging to a group can be a great way to keep us all motivated and inspired! So, feel free to invite your friends and family too! All are welcome.

You only have one body, treat it well.

Carolyn’s Top Tips for the Most Effective Ab Workout

2009-08-12T09:22:00.000-07:00

www.HealthyGirl.net

Focus on Your Whole Body You can’t pick a part of your body, do a bunch of exercises just for that single part and watch the fat just disappear. You must target your largest muscles to shed fat evenly throughout your body, and in turn, allow your abs to show. Focusing on working your back and chest, as well as your lower body through exercises such as push-ups, squats, and lunges, will help you achieve this!

Doing 100 Crunches a Day Will Not Lead to a Six Pack! You must work your entire core through varied exercises to have a strong midsection. All the sit-ups in the world will not give you a six pack without a proper diet! A healthy diet is the MOST IMPORTANT factor when you are losing weight and searching for those toned abs.

You Do Not Have to Train Your Abs for Hours At a Time Extremely long workouts provide no additional benefit to defining your abs. It will only cause weakness from overtraining. Less than 20 minutes per abdominal training session is ideal!

Do Cardio Before Your Ab Workout When you are warmed up as a result of cardiovascular exercise, you are able to get a better contraction with your abs while working them. Warming up helps you feel the deep muscular burn much more when your abs are trained. Warming up also helps prevent abdominal pulls or muscle strains.

Contract Your Abs in Between Sets This may help build definition in your abs. Bodybuilders have been known to stretch and flex in between sets to increase muscular tone and definition!

Minimize Rest Time in Between Sets Aim for 1 minute or less of rest time in between ab sets. Your main goal should be to keep rest to 30 – 40 seconds in between sets. This will keep the metabolism high, allowing you to burn fat at a quicker, more efficient rate.

Lower Your Sodium Intake Cutting down on sodium can make a huge difference in the way your abs look. Salt, water and fat lead to major fat surrounding the love handles!

Eat 5-6 Small Meals Each Day Instead of eating 3 large meals, try to eat 5-6 smaller meals, spacing them out so you aren’t going more than 2-3 hours without food. This will keep your blood sugar stable and your metabolism racing throughout the day!
Avoid Belly Bloating Foods Some foods are worse than others in how your body reacts with them and what causes that bloated feeling. Here are key belly- bloating foods to avoid: Excess Salt, Fried Foods, Carbonated Drinks, Refined White Flour and Artificial Sweeteners.

Focus on a Healthy Diet Your diet is the main aspect in toning and defining your abs. Supplementation should also be considered for best results. I love the quote, “Abs are formed in the kitchen, not the gym!”

Carolyn@HealthyGirl.net

Taken from Dallas - Recommended Skincare and Foundation!

2009-08-07T13:36:00.000-07:00

http://rationalpassion.blogspot.com/2009/08/recommended-sense-and-bare-escentuals.html

04 August 2009
recommended: sensé and bare escentuals

As I've said before, I am very picky when it comes to skincare, mostly because my skin is too.

I usually use La Roche-Posay products on my sensitive, dry skin, as they are very gentle and moisturizing. I have previously tried other systems such as Clinique and Proactiv. Those trials ended in flaky, irritable skin, and a distrust of any prescribed system. For the past 2 years, I've loyally stuck to my Lipikar Surgras and little else.

SENSÉ

As a true beauty product aficionado, however, I am always open to try new things. So when Carolyn suggested I try Sensé, the skincare line she sells, I was more than happy to do so.

What I liked most about the system was how clean and firm (but not stripped or tight) it left my skin feeling. My face felt truly refreshed, and had a nice glow going. Most importantly, it didn't irritate my skin, which so many products do. It also has a really pleasant smell, and blends easily onto the skin.

What also won me over is the fact that it's all-natural; its list of ingredients is so simple (and paraben-free) that all the products are actually edible.

Carolyn has been using the system for a while now, and she has noticed a huge difference in the appearance and health of her skin. Since I see her often, I can attest that it really has given her a glowing complexion.

BARE MINERALS

I've been using Bare Minerals products ever since reading Beauty Confidential by Nadine Haobsh 2 years ago. I love the foundation, as it blends amazingly well, is featherweight, and amazingly covers my red skin. I've tried all different kinds of foundations (most recently Almay Smart Shade, with disastrous results) and I can say without a doubt that Bare Minerals is my favourite to date.

For the photo above, to further perfect Carolyn's gorgeous skin, I applied Bare Minerals I.D. foundation in Golden Medium, and added all over Warmth, and finished with Mineral Veil.

WHERE TO GET THEM

You can buy Sensé products direct from Carolyn (carolyn@healthygirl.net) and have the products shipped to your door within 2 days.

Bare Escentuals products can be found at Sephora, and at a lot of drugstores that sell premium product lines.

posted by Dallas at 5:09 PM
Labels: beauty

Entrepreneurial Opportunity for Healthy Girls and Guys!

2009-07-30T09:55:00.000-07:00

Attention Entrepreneurs!!

•Want to build wealth?
•Seeking an additional stream of income?
•Working too many hours or trading hours for dollars?
•Has your nutrition fallen off the wagon?
•Looking for more energy?
•Wondering how to replace a 40 year income in 3-5 years?
We at HealthyGirl partner up with the product of choice for the Women’s Tennis Association and the Olympic Teams competing at the Vancouver 2010 Games.

So join us, a young, inspired group of individuals who are making it happen!

Mix business with pleasure Thursday evening as you learn from myself and other entrepreneurs about our secret to becoming our healthiest and most successful selves!

It’s all happening on Thursday, August 6th, at 7:00PM.
We will be holding a Health and Freedom Seminar to show you how to take your life to the next level, both in the health and financial aspect.

Can’t make it Thursday night but still interested in more information?
Feel free to email me at Carolyn@Healthygirl.net with any and all of your questions!

Here’s to you, for taking your life and your health to the next level!

http://www.healthygirl.ca/entrepreneurship/entrepreneurial-opportunity-for-healthygirls/

Want to Get Your Glow On?!

2009-07-27T12:36:00.000-07:00

Want Radiant, Glowing, Gorgeous Skin, NOW!?

Try an amazing 5 piece trial of a skin care line that is full of nutrients and free of parabens, you owe it to your skin! Available this week, $25 shipped to your door by Friday! Message me to order!

Carolyn@HealthyGirl.net

http://www.youtube.com/watch?v=_xsp4JcuIW4

A Great Detox Soup Recipe!

2009-07-25T12:20:00.001-07:00

You can eat as much detox soup as you want -- for breakfast, lunch or dinner too. For a healthy cleanse with a safe weight loss, replace at least one meal per day with it. You can eat the soup on this basis for a short 3-day cleanse, for a week-long light cleanse, or for 10 to 14 days for a good weight loss cleanse. Make sure the other two meals on those days consist mainly of healthy foods like fresh vegetables, fresh fruits, unbleached pasta or rice, eggs or egg whites, and broiled or baked lean meats or seafood only. No fried foods, please!
Into a large stock pot, add the following ingredients:

4 quarts filtered or spring water (substitute can of chicken broth for more flavor, which may lessen weight loss detox effect)
1 sm/med head of cabbage, sliced into thin strips
1/2 lb. string beans
2 med-large green peppers, chopped
2 15-oz cans whole or diced tomatoes
3 or 4 chopped carrots
3 or 4 chopped celery stalks
1 large onion, sliced or chopped up

1. Add cabbage to water, bring to boil and then simmer for one hour.
2. Add string beans, carrots, celery and onions; simmer for one-half hour.
3. Add tomatoes and pepper; simmer for another half-hour.

DO NOT ADD SALT or any seasonings. The soup will probably taste bland but it is filling. It has a negative calorie effect and promotes both fat burning and cellular cleansing. Enjoy!

Source: http://www.body-and-sole-detox.com/Detox-Soup.html

Health and Freedom Seminar - August 6th, Toronto

2009-07-21T19:47:00.000-07:00

There are two challenges facing ALL generations: Finances and Health! Join us to discover how to be worry free!

• Want to build wealth?
• Seeking an additional stream of income?
• Working too many hours or trading hours for dollars?
• Has your nutrition fallen off the wagon?
• Looking for more energy?
• Wondering how to replace a 40 year income in 3-5 years?

Find it on Facebook!

http://www.facebook.com/photo.php?pid=37524485&id=187905120&__a=1#/event.php?eid=107277984390&ref=ts

Contact Carolyn@HealthyGirl.net

Health Coaching

2009-07-21T18:27:00.001-07:00

Attention HealthyGirls!

Introducing HeathyGirl 911 Health Coaching

We would like to take this opportunity to introduce the launch of our HealthyGirl 911 Health Coaching Program. Our HealthyGirl coaching sessions focus on you and only you; looking and feeling your absolute best every single morning. You will work with certified coaches specializing in the areas of nutrition, fitness, wellness and personal development. And the best part is, you pick the time and package that is best and most convenient for you!
Some of the common focuses of coaching sessions include a desire for increased energy, the want to get the most out of everyday life, weight loss, and guidance on starting or enhancing a fitness and nutrition program. Whatever your specific needs may be, we are there for you every step of the way to help reach those individualized goals!

Each Health Coaching Program includes a phone session with a certified HealthyGirl Coach, a resource list and an individualized action plan emailed directly to you, as well as access to special VIP events with HealthyGirl. A free HealthyGirl 911 Bonus Package will also be included, consisting of audios, articles, and all the tools you need to jumpstart your way to a better you.

So join us, all you HealthyGirls, and head over to www.HealthyGirl.net to let us help you on your journey to the whole new you!

Carolyn@HealthyGirl.net

HealthyGirl's 12 Week Healthy For Life Program!

2009-07-19T13:50:00.000-07:00

Welcome to HealthyGirl's

12 Week Healthy For Life Program!

Remember, this is a lifestyle, NOT a Diet. This program is great for:

• Maintaining ideal weight or weight-loss
• Reversing insulin-resistance
• Kicking carb and sugar cravings
• Improving skin health
• Preventing Chronic Degenerative Disease
• Achieving optimal health
• Feeling energetic and radiant
• Increasing the immune system
• Building muscle and muscle recovery
• Increased endurance during exercising
• Energy throughout the day and long term health!

Our Philosophy:

Our philosophy is based on the Healthy for Life Optimal Health Triad. We believe that optimal health is achieved through education and practice of the three pillars of optimal health. You cannot have one without the other:

1) Low-Glycemic Eating
2) Supplementation
3) Exercise

About the Program:

HealthyGirl’s Healthy for Life Program is a 12-week program including coaching, resource lists, books, supplementation, grocery lists and the education required to sustain a lifestyle program. This program is designed for individuals who are committed to embarking on the optimal health journey. Remember that optimal health is a journey, not a destination. This program is designed to educate individuals on an optimal health lifestyle that is simple, sustainable and proven!

Our Coaches:

Our HealthyGirl coaches have a passion for health, wellness and nutrition. They are also incredibly passionate about helping others achieve optimal health. Our coaches are HealthyGirl certified and have incredible backgrounds ranging from certified nutritionists, professional athletes, personal trainers and energy healers. We have extremely high standards when it comes to our coaches and only certify the most trained, dynamic and educated coaches who truly demonstrate optimal health.

Contact Carolyn@HealthyGirl.net for more information!

http://www.healthygirl.net/