Healthy Lifestyle Tips

Do you know deep down that if you got cancer, you would radically change your life? In a very private area of your mind– do you think it would be too hard to live a healthier life without some major catastrophe initiating the changes you know you would make when you have to?

I think there is a lot of wisdom available from people who have waited to have cancer before initiating changes. One comment I hear over and over again is “…well– if I had known these changes were so possible to do… and I would feel so well: mind, body and soul wise, I would have started to make these changes before getting cancer!”

In Kelly A. Turner’s book: Radical Remission she notes 9 key factors for health, and details the latest scientific research on each topic. They are in no particular ranking order:

1. Radically changing your diet.

2. Taking control of your health.

3. Following your intuition.

4. Using herbs and supplements.

5. Releasing suppressed emotions.

6. Increasing positive emotions.

7. Embracing social support.

8. Deepening your spiritual connection.

9. Having strong reasons for living.

Let’s consider initiating a change or two, before any possible catastrophe. We’ll feel glad we did.


Lifestyle Changes are possible.

You would like to start to be healthier. You know you need to improve your lifestyle, but how and where do you start?

There are so many motivational articles around right now assisting us to get started on our  ‘To Do’ list, whether it be de-cluttering, eating better exercising more or whatever. In MindBodyGreen, I found a lovely little article by Charles Chen on the lifestyle choices he made which led to him loosing 80 pounds!

Here is a summary. To read his explanation of each lifestyle change,  get the whole article by googling the online newsletter MindBodyGreen:

7 Lifestyle Changes that Helped me Lose 80 Pounds 

by Charles Chen Sept. 6/13

1. I ate more plants.

2. I stayed hydrated.

3. I got some exercise each day.

4. I upped my probiotic foods.

5. I used visualization and affirmation.

6. I learned forgiveness.

7. I learned to love healthy snacks.

How cool are those? I agree with each and everyone.

Here’s to the new beginnings!! Yippee for healthy changes!


Exercise beneficial at any age

Ottawa Citizen, The Wrap, October 2008. The first article written about my business…

Excerpts from the article:

There’s an irony about TV commercials promoting fitness: All of the people they show working out are already fit. Not only that, but they are usually young to boot. So what is a sedentary adult – 50 years or older – supposed to do to get into shape when the only role models they see are nothing like them?

Plenty. In the real world, you are never too old to exercise. Nor does it matter if you have never exercised in your life. “It’s never too late to start,” says Kit Flynn ( She’s a personal trainer who helps seniors get fitter in the privacy of their own homes. “I usually come once a week, teaching them exercises that they can do two times a week more, as part of their Home Exercise Support Program,” Flynn says. “These include a bit of cardio walking around their home, wall push-ups, leg and arm exercises, and some stretching to wind things down. All of these exercises can help make you fitter, without having to head to the gym.”

“The past year has seen a change for the better in my outlook on life,” says 85 year old Jig McDougall of Ottawa; one of Kit Flynn’s clients. “We started with two sessions per week, each of one hour in duration consisting of ten exercises,” McDougall says. “Recently we reduced the sessions to once a week because I can now operate alone. I look forward to the weekly visits with a very positive and energetic state of mind thanks to Kit. My cardiologist the doctor who signed the Physical Activity Sheet allowing me to undertake the program, commented favourably when he examined me recently and even said that I looked younger.”

That’s not all: Any form of exercise can be beneficial,” Flynn says. “Swimming and walking are great, as is bird watching – because you have to walk around to bird watch. Dancing, window shopping and playing with your grand kids in your living room or the park are also good. They key is to get moving, one way or another.”

“Be safe when you exercise: Don’t wear slippers or socks and check your home for obstacles that you might trip over,” Flynn says.

For those wanting to persuade others to exercise, don’t just pressure them. Instead, be willing to take part in an exercise program with them, to offer encouragement, support and company. And don’t be surprised if you run up against resistance. Sometimes people are reluctant to exercise because they fear that they are too old.

Exercise makes you happy – I agree!

Have you ever noticed that some people smile more, they laugh out loud, enjoy helping others, or they sing or hum at random? I will bet those folks know that their exercise routine helps them to maintain that happiness. An article in MindBodyGreen (and online newsletter) had a cool article on this topic. If you want to read the whole article, google it. Here is a summary:

6 Reasons Exercise Makes You Happy by Krista Stryker September 8/13

1. It releases happy chemicals into your brain.

2. It makes you less stressed out.

3. It energizes you.

4. It boosts your confidence.

5. It eases anxiety.

6. It fights insomnia.

All of these are oh, so true!

Kit’s Healthy Hummus Recipe

Kit’s Healthy Hummus

This is a great food to use as a dip with raw veggies and as  a spread instead of butter or peanut butter. Packed with fibre and protein – and you get to eat much more of it, if you make it yourself. Enjoy!


2 tins of low sodium chick peas (540 ml each or 4 cups), drained and rinsed.

1 oz (2 tbsp) Tahini (100% ground sesame seed paste)

Juice and pulp of two fresh lemons (or to taste)

3 tsp crushed garlic (or to taste)

1/3 cup sliced jalapeno peppers (or to taste)

1/3 cup jalapeno jar juice (or to taste)

lots of ground black pepper

1/3 cup water


Blend all ingredients in a food processor. Mix on high until smooth while slowly adding about 1/3 cup of water or less to create desired consistency. Refrigerate. Keeps well in the fridge for up to two weeks. This is a good healthy source of fibre and protein.

* For variety, try adding other tastes like cumin or roasted red peppers or whatever else you can think of instead of jalapeno peppers and juice.

Have a Healthy Day!

About Healthy Snacks and Weight-Loss

I want to give you 12 snack ideas which combine food groups (fat, protein and carbs). They are good for you and filling. Try to fit one of these snacks into your life mid morning and again mid afternoon. (Eating every 3 hours or so.)

1. A piece of fruit (ie/ pears, apples, 1/2 cup berries) and 4 walnut halves.

2. A piece of fruit and a thumb size piece of low fat cheese (such as Allegro).

3. Raw veggies and 1/4 cup of hummus (1/2 cup if it is home made!)

4. Fibre 1 trail mix (1/2c Fibre 1 Original, mixed with a few seeds and nuts) and a piece of fruit.

5. Three cups air popped popcorn mixed with roasted Kale pieces, sprayed with 1 tsp olive oil.

6. Raw veggies like red peppers sticks and 2 tbsp low fat ranch dressing (homemade with greek yogurt).

7. Seven dried apricot halves and nine almonds.

8. 1/2 cup carrots with 2 tbsp Tzatziki for dipping.

9. Mini can of seasoned tuna with one serving of high fibre rye WASA crackers.

10. One apple in wedges smeared with 1 tbsp almond butter.

11. One hard boiled egg and three High Fibre Rye WASA crackers.

12. One tbsp of a nut butter (pumpkin seed butter is recommended…peanut butter will do) between 2 large WASA crackers (High Fibre Rye, of course!).

Always water, water, water with all the snacks above.

I will post my homemade hummus recipe later this week! It is great for our bodies and it tastes good too!

Have a healthy day!






About Being a Nutritarian and Weight-loss

A nutritarian is a person who eats a diet of highly nutritious foods. I have decided I am one of them. I love that label! I try to pick foods that have the highest level of micronutrients per calorie. Micronutrients are vitamins, minerals and phytochemicals per calorie.

As an ex-vegetarian, and ex-pescatarian I like the word nutritarian best. This is how I define it:


* Eats a diet of healthy, high nutritious foods, focussed on organic leafy green vegetables.

* Eats in restaurants very rarely. (Due to processed foods high in sugar, salt, additives and fat and other unhealthy things.)

* Eats processed foods, very rarely if ever. (This includes tinned food, jars of food, most frozen ready-to-eat food and all prepared foods.)

* Cooks all their own food and they probably own a super quality blender or juicer.

* Chews foods more than average to crush the micronutrients thus absorbing them into the blood stream more efficiently.

Two books which I have recently researched are wonderful at teaching us about highly nutritious foods: Joel Fuhrman’s SUPER Immunity and Meghan Telpner’s Undiet.