We graduated a total of four 6-week weight loss groups the past 2 weeks (yep, it's been a busy 6 weeks)! After several requests from some of you and since so many of you graduated all at once, I decided that it would be a great time to put together a continuation 6-Week Weight Loss Group Program for any of you who wish to continue being accountable for your weight loss journey!  Many of you graduates lost 10 or more pounds so it's very understandable that you want to keep going and continue dropping the weight while increasing your confidence and knowledge about creating lifelong healthy eating habits.

The weight loss group will begin this Tuesday May 22nd at 12:00-1pm in my office at 38 University Avenue. Just like in weeks 1-6, weeks 7-12 will have weekly handouts, weights and measurements, recipes, weekly lecture and lots of motivation. The cost will once again be $180 and insurance receipts will be issued at at the end of week #12. Space is limited so if you're interested and want to sign up, call the office at 892-SLIM(7546) to reserve your spot today.

And we're finally able to take on more Workplace Weight Loss Challenges! If you're interested in hosting a 6-week Weight Loss Challenge in your workplace, Rachelle would love to come to your office building and work with your staff. Call the office to reserve your own personal nutritonist today! 

When I think about being physically strong, squatting comes to mind. It’s an intensive all over body work out which challenges the body and mind. Its rhythmic movements tighten and tone every inch of our bodies. Yes it was love at first try.

Just over 2 months ago I set a fitness challenge to squat 125 pounds. In the beginning we focused on technique. My Eli Sport trainer Gina Lisi preached, “Push your ribs up and keep your knees slightly bent”.  Over the past 2 months Gina and I worked from the ground up, literally, and each of my 2 Eli Sport classes (per week) included 2 sets of squatting (increasing weight 2nd set).  I started with a bare bar (40 pounds) working all the way up to 125.

To tone my body for the challenge I incorporated; free weights for strength, hot yoga for mental clarity, pilates for a strong core and spin for powerful legs. It’s a winning combination and today I achieved the fitness goal! My butt is rounder, stomach slimmer and endurance higher. Nothing wrong with being a strong lady!

Just wanted to say hey to the inspiring ladies I work out every Monday and Friday morning. They are some of the fittest women in Charlottetown and it’s so encouraging to exercise with them. Eli Sport Small group training produces amazing results. Our trainer Gina creates a new exercise class every time incorporating a variety of movements and techniques. We’ve been known to lift free weights, run stairs, core mat work, bosu ball exercises and so much more. 

I believe in the power of goal setting and have worked my way through some very memorable classes over the past year and a half with Dynamic Fitness. It’s the staff that keeps me coming back for more. They know how to push me out of my comfort zone each and every class.  The schedule had loads of variety and sometimes I even enjoy 2 classes a day. 

On the road to fitness dedication produces results. At Dynamic Fitness they say if you have a body you’re an athlete.  My success story proves it. The only thing I’ve gained in the last year and a half is a new love for fitness. But I can see this in each member, united for the mutual love of developing body awareness.

SO what should my next Dynamic Fitness goal be? Don’t forget to post your comments below.

PS- I’ll keep the squatting up and post a video soon~!

May is National Asparagus Month!  May is prime asparagus growing season in PEI so this is the perfect time to indulge in this fresh and delicious vegetable. Not only can this delicate veggie be tossed into nearly any culinary dish you create, it is packed full of nutritious reasons to get to the farmer’s market every week and buy a bunch.

Aparagus is:
- Very low in calories!
- High in vitamin K (for healthy bones), vitamin C (for strong immunity and tissue repair) and vitamin A (for strong eyes and healthy immune function).
- High in folate. Folate is very important for reproductive health as well as fighting against depression and diseases such as cancer, heart disease and stroke.
- Full of strong anti-oxidants. Anti-oxidants are compounds that fight against harmful free radicals which can cause viral infections and cancer.
- An excellent source of iron
- A good source of dietary fibre which attributes to good intestinal health, reduces constipation and promotes healthy and regular bowel movements.  The fiber content also works as an effective detoxifier since it helps to draw toxins and wastes from the body.
- Very helpful for reducing menstrual cramps due to its low sodium and high potassium content, as well as the presence of the enzyme asparagines.
- A great way to help prevent kidney stones and urinary tract infections by detoxing the kidneys.

When shopping for fresh asparagus, look for stalks that are firm and not too thick in diameter, with closed tips that are dark green or a bit purplish.  If you aren’t using it right away, store it in the refrigerator either with the ends wrapped in wet paper towel or store it upright in a jug of water.  The healthiest ways to prepare this nutritious vegetable without major vitamin loss is to toss it in the end of a stir-fry or lightly steamed.

Asparagus, we salute you! You definitely deserve this recognition. 

Asparagus with Mushrooms, Shallots and Peas
- 2 teaspoons coconut oil
- 5 shallots, halved and thinly sliced
- 8 ounces shiitake or button mushrooms, stems removed
- Coarse salt
- Ground pepper
- 1 1/2 teaspoons grated lemon zest
- 1 1/2 teaspoons chopped fresh tarragon
- 2 bunches of asparagus, tough ends removed, cut on diagonal into 2-inch lengths (2 pounds total)
- 1 cup frozen peas
- 2 teaspoon fresh lemon juice

1) In a large nonstick skillet, heat oil over medium. Add shallots and cook until they begin to color, about 3 minutes. Add mushrooms, season with salt and pepper and cook until mushrooms and shallots are tender, 3 to 5 minutes. Transfer to a bowl. Add lemon zest and tarragon; toss to combine.

2) In the same skillet, bring 2 inches of water to a boil. Add asparagus, cover, and cook until asparagus is bright green and tender, 3 to 4 minutes. Add peas to skillet, and then drain. Transfer to bowl with the shallots and mushrooms, add lemon juice, and toss to combine.

Spiced Tilapia with Lemony Asparagus
- 2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
- 2 tablespoons chili powder
- 1/2 teaspoon garlic, powder
- 1/4 teaspoon salt, divided
- 1 pound tilapia, Pacific sole or other firm white fish fillets
- 1 tablespoon extra-virgin olive oil
- 3 tablespoons lemon juice

1) Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.

2) Combine chili powder, garlic powder and salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5-7 minutes total. Divide among 4 plates. Immediately add lemon juice and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.
 

Painful inflammation is a problem for so many people, especially those with arthritis or other forms of chronic pain. Every so often I will recommend a suffering patient to try a No-Nightshade Diet for about 6-12 weeks to alleviate or eliminate the pain. A No-Nightshade Diet is a diet specifically designed to eliminate certain foods that contain alkaloid compounds that can build up in our tissues and alter our metabolism in a negative way.

Foods known as Nightshades that contain these toxic alkaloids are:
Vegetatables
- Bell peppers (green, red, yellow and orange peppers)
- Chili peppers (jalapeno, anaheim, fresno, pimento, ancho, chipotle, hapenaro…etc)
- Eggplant
- Potatoes (all types but not including sweet potatoes)
- Tomatoes
- Tomatillos
Spices – typical in ethnic cuisines such as Mexican, Spanish, Caribbean, African, Indian, and East Asian.
- Cayenne
- Chili powder
- Curry powder
- Paprika
Fruits
- Cape gooseberry
- Goji berry
- Pepino
- Tamarillo
Other
- Tobacco

There are four mains tricks for success in this diet. The first is to be true to the diet because some people are highly sensitive to these foods and even just a tiny bit (sneaking a French fry off of your friend’s plate) can trigger pain.

The second is to prepare your own food to ensure that you know exactly what is going into your mouth. Nightshades can sneak into so many processed and store bought foods such as gravy, sauces, fish sauce, condiments, salad dressings, baked beans, nuts, seasonings, breads, baked goods, crackers, breadings, stuffings, and cola drinks.  They may also be labeled as flavours, natural flavours, natural flavourings, spices, potato starch, food starch, vegetable starch or vegetable protein, so you have to think of all the little extras that you add to your food to ensure that total elimination happens in your food.

The third trick to success is to not be deprived and to know what you can have and what you can use to spice up your meals. If you love potatoes, try substituting into your diet turnips, sweet potatoes, fried plantains and artichokes. Use summer squashes and zucchini in place of tomatoes.  Add lots of flavourful herbs and spice to your meals with garlic, cumin, basil, rosemary, oregano, turmeric, ginger, chives and onion.

The fourth and most important tip is to track everything you eat and write down your symptoms each day. Over time you will be able to track if and how long it took for the pain to subside. If your symptoms disappear while on the diet, you will know that nightshades are affecting your health and that their elimination will prove to be an effective long-term treatment for you. Plus, you can take the diet further and introduce one nightshade back at a time. For example, add just tomatoes back to the diet. If your pain gets worse again, take the tomatoes out and wait for the pain to subside. Then add green peppers back to your diet. Maybe they won’t bother you like the tomatoes did. Maybe they will. Each person reacts to these food items differently and some people may react to some foods but not others. Carefully tracking your food and symptoms is the key to knowing how your body responds to nightshades.

Butternut Squash Pasta Sauce
1 large butternut squash, peeled, deseeded, and cubed
1 onion, coarsely chopped
2 Tbsp cup of olive oil
3 garlic cloves, minced
1 1/2 teaspoon basil
black pepper
1 cup of sodium reduced chicken broth
A few dashes of white wine (optional)
Sprinkle of Romano cheese (optional)
- In a large saucepan, heat the oil until hot and add onions. Cook over med-high heat, for 5 minutes. Add the garlic and cook for 2 minutes (don’t brown it) If you are using the white wine, add at this point, then add the butternut squash, basil, chicken broth and lightly sprinkle with pepper. Cover, bring to a boil, lower heat, and simmer until the squash is tender - about 10 minutes depending on how big the pieces are.
- Next, put through your blender or food processor to make a smooth sauce (or blend it lightly for a chunky sauce). Pour over hot pasta or even just some lovely steamed vegetables, and top with optional 1-2 tsp of shredded Romano cheese. Enjoy!
 

I am always amazed and inspired every time I launch a 6-week Group Weight Loss Challenge in Souris. Not only are the people so welcoming and supportive of me teaching in the community, they always work so hard to get staggering weight loss results.

I am proud to announce that after only 3 weeks of weigh-ins and measurements with my Souris group, they have now lost a total of 169lbs with an average individual weight loss of 12lbs per person! Please also note that one group member was unable to attend on Tuesdays weigh-in night so that number is actually higher!

Wow Souris. Wow! 

Keep up the amazing work and I will see you all on Tuesday afternoon. 

And a special thank-you to the Souris Save-Easy Market for being so accomodating and for letting us do our supermarket tour in your store. The group had a great time and learned a lot.

My next 6-Week Weight Loss Challenge starts on Monday, April 30th in Charlottetown. Call 892-SLIM (7546) to sign up today!