Tuesday, March 31, 2015

11 Day Re-Boot Detox Program - What's It All About?

I have been busy, busy, busy.  I just relaunched my website a couple of weeks ago and since then I have been working super hard on my new 11 Day Re-Boot Detox Program. If you have ever wondered what it would be like to work with a health coach  this is the perfect opportunity to do so. 

Small investment = Big returns.

This program is essentially designed to re-boot your metabolism, cleanse your kidneys and liver and have you feeling revitalised and energised. It takes a three-pronged approach into addressing your overall health and wellness all while cleansing the body and even shedding some weight. The 11 Day Re-Boot Detox Program comes with a complete suggested meal planner guide, detailed shopping list, recipes, exercises, email support, coaching calls and much more. It is a great way to kick off the spring season and get your body ready to enjoy the summer to the fullest. Here is just a sneak peek at what the program offers:

  • Eliminate foods that are wreaking havoc on your body and creating unwanted bloat
  • Learn which foods fuel your body instead of those that leave you feeling tired and foggy
  • Reduce or alleviate gas and bloating
  • Improve your digestion and experience regular bowel movements
  • Properly absorb and assimilate your foods so that your digestion and metabolism will be at top performance
  • Eliminate sugar or coffee cravings that leave you feeling tired
  • Reduce inflammation that leads to bloating, headaches, and poor digestion
  • Learn tools to de-stress in the real world
  • Feel grounded, alert, powerful, and ready to take on the world of eating clean every day of your life
  • Jump start and reboot your metabolism

If you are interested in learning more about this program and have questions, please feel free to contact me at: jessica@newstarhealthsolutions.com

  or, if you are ready to start now, click the link below to purchase and get signed up! Let's shake off the winter blues and Re-Boot!

11 Day Re-Boot Detox Program

Monday, March 23, 2015

The Art of Procrastinating

It's another typical Monday. The kids don't want to get up for school, I don't want to get out of bed. This cycle begins another exciting week. It was a good weekend, and it came to an end all to soon and now Monday is upon us. I kind of like Mondays these days. It has become a day to catch up on all the stuff that I put off and procrastinated on over the weekend. The laundry that I just didn't get to, gets done. The phone calls that I meant to make, get made and so on. Truth is, at some point we all procrastinate and put things off and to an extent we make it work out in the end but one area that we obsess over and love to procrastinate the most on is our health. We would rather spring clean the entire house, rotate the car tires and give the dog a bath before focusing on our health. The question is, Why? Why would we want to do everything else but focus on our health? Because, focusing on health can be a scary proposition. We feel safer and some how more secure by avoiding the subject altogether.

With all the talk of obesity, diabetes, cancer, arthritis and other health ailments we some how feel like we dodged a bullet by avoiding having conversations about our own health. After all, what we don't know can't hurt us, right? WRONG! Truth is, if we proactively seek to maintain good health and wellness we are more in tune with our bodies and can more easily identify symptoms when things go wrong. If you have been humming along, maintaining good health throughout your life, chances are when you do get sick or hurt you will be more likely to recover much faster than a person that has not paid any attention to their health at all. This knowledge alone should help us want to fast track our way to good health but alas it has little to no effect.

As humans, we are rather set in our ways. We like patterns and schedules and to-do lists. We don't like things that interrupt the flow of our everyday lives and some how taking care of ourselves has become last on the priority list. For years I was guilty of this. I would procrastinate on anything and everything if it involved exercise, eating right or anything health related. I paid a high price for that avoidance. At the age of 30, I was a mother of two young children, overweight, depressed, felt tired all the time and was diagnosed with cancer. To say it was a huge up call would be an understatement. Overnight it became clear to me just how much I had procrastinated my health into the state it was in. I didn't recognise the person staring at me in the mirror. I had lost touch with who I was and it became one of the saddest times in my life. It became very clear that by not taking care of myself I was going to be heading to a very early grave if I didn't take control of my health and put myself at the top of the priority list. It took a lot of hard work and discipline at first. I mean, I had to do a complete overhaul of my life. I knew the whole process was going to be difficult but I also now knew just what the stakes were.

Before having this pivotal moment in my life I would have faked illness to get out of going to the gym but now my body craves it and I love the workouts that I do. I feel better now than I did in my 20's and I am happy to report that I have been cancer free for over 8 years. The whole experience opened my eyes and showed me an area of my life that I didn't even realise I was passionate about. As I was making my journey to better health and wellness myself I learned that it was an area that really resonated with me and I went back to college and became a Certified Health and Wellness Coach. It is amazing what we can accomplish when we focus and prioritise. Procrastinating about some things is ok but when it comes to our health we should never settle or put things off.

Do you find yourself procrastinating about your health and wellness? If this is an area that you are struggling with I would love to come alongside you to coach you and be a mentor to you to achieve your health and wellness goals. Don't let procrastination put you into a situation like I was in. It is never to late to start, but don't put it off any longer. Make 2015 your year to be fit for life!

If you would like to discuss your health and wellness goals and how my approach works, please contact me to set up a FREE 30 minute Health Consultation. It is free and those 30 minutes could really change your life!



Thursday, March 19, 2015

Delicious Healthy Granola Bars

We all need a little snack once in a while to indulge our sweet tooth and these granola bars deliver.  I have tried out several different recipes in the past and have to say I think this one is by far the best one I have had.  Chewy and moist and full of flavor, these granola bars make eating healthy a breeze. Try out his recipe and let me know what you think.  Super easy to make and super easy to enjoy!

Healthy Granola Bars

2 cups pitted dates
1/2 cup honey or maple syrup
1/2 cup almond butter or peanut butter
1 cup roasted almonds, chopped
3 cups rolled oats
1/2 dried cranberries
1/2 cacao nibs


1. Process dates in a food processor until only small bits remain and it has started to form into a ball.
2. In a large bowl, combine the dates with the almonds and oats. Mix together with hands to combine and break apart dates. Set aside.
3. Warm honey or maple syrup and almond butter or peanut butter in a small sauce pan over low heat until nice and smooth.  Stir and pour over oat mixture and mix thoroughly.
4. Transfer mixture to a 8x11 baking dish lined with plastic wrap or parchment paper.  Press mixture down firmly into pan until it is evenly distributed.  Cover with plastic wrap and place pan in the freezer for 20 minutes.  
5. Remove bars from freezer and from pan and chop into 20 even bars. Store granola bars in an airtight container and keep in the fridge.  Enjoy!

Do you have a favorite healthy snack?  Share in the comments and let us know what it is. 

Monday, March 16, 2015

5 Tips For Kick-Starting Weight Loss

Spring is in the air and soon flowers will start to bloom.  The temperatures outside are getting warmer and the sun is shining brighter.  All of these signs point to one thing; shorts and bathing suit season is upon us.  As spring approaches we quickly remember those weight loss new years resolutions we made and kept for about 2 weeks.  We need to kick-start the weight loss campaign again and this time do it right.  But how?  Here are five great ways to kick off your weight loss journey and to keep it off.

Please remember, a good attitude and strategy go a long way.  In order to start any weight loss journey you first need to have a good attitude, a good plan and a strategy that you will actually implement for the long haul.  The changes you make now are ones you should be willing to live with for the rest of your life.  A weight loss journey should certainly have a beginning but definitely have no end.  It is a lifestyle shift that needs to be taken in incremental steps in order to get to the end result.  You didn't gain weight overnight and you certainly won't lose it overnight, at least not in a healthy way.  But, by having a plan and a strategy mapped out before you your chances of success increase dramatically.

Tip #1 - Don't skip breakfast.   This tip is pretty simple and a great habit to get into.  By not skipping breakfast you are jump starting your metabolism to get you ready for your day.  Many people make the mistake of cutting out breakfast in order to save on calorie intake.  This in turn actually makes the body slow down and reserve energy instead of speeding up and burning the energy needed to lose weight.  By eating a healthy balanced breakfast you are priming your body to burn efficiently throughout the day.  A well balanced breakfast should contain high-fiber grains, fruits, and some form of lean protein.

Tip #2 - Stay hydrated with water.  This tip is extremely valuable and important not only for weight loss but for your overall health.  Staying hydrated helps the body thrive at peak performance and helps you manage food cravings.  While other beverages are fine on occasion, your main hydration source should be water.  Drinking a full glass of water with all of your meals and snacks will help your body shed those unwanted pounds.  On a daily basis aim to drink at least 8-10 full glasses of water.

Tip #3 - Start exercising for 20 minutes a day.  If you are not used to daily exercise a good starting point is 20 minutes a day.  As you get stronger and your body starts to adapt to the new changes you can increase the time by 10 minutes and keep increasing until you reach one hour.  The type of exercise you decide to do can vary but should be an exercise that raises the heart beat and actually makes you sweat.  A good example would be walking at a brisk pace or bike riding.  The idea is to get the body used to being active again while also doing something you will actually want to do.  Also by varying the activities you can prevent burnout and boredom while also increasing your stamina and shedding weight.

Tip #4 - Replace one meal a day with all vegetables.  This tip might sound strange but it is actually a great way to give your body many of the nutrients it needs while also making you feel full and satisfied.  The meal could be a salad, a stir fry, veggie tray or juiced vegetables.  If you are looking for unique ways to prepare and create a meal with just vegetables do a google search and there will be thousands of easy recipes that are healthy, low fat and easy to make right at your finger tips.  Just remember to stay away from recipes that add a lot of sauces and salt as this will be counterintuitive to eating the vegetables.  Vegetables are very low in calories and are a great way to have your fill while not having a negative effect on your waistline.

Tip #5 - Get enough sleep.  Many of us try to run on all cylinders all the time and don't want to let the body rest properly.  By allowing ourselves to get a good nights sleep not only are we setting the stage for a more productive day but we are allowing the body to heal and rest to its full capacity. This in turn gives us more energy.  The more energy we have the more productive and active we become.  It all works together to make us happier and healthier by not being so tired all the time.  Try to aim for at least 8 hours of good restful sleep a night.

By starting off your weightloss journey with these five steps you are setting the stage for success. They say it takes an average of 21 days to change or make a new habit.  Try implementing just these five steps for 21 days and than slowly add in other things that you would like to incorporate into a healthy lifestyle.  As you adapt to these new changes you can increase your activity levels and endurance.  Always remember that your attitude will play the biggest key role in your weight loss journey.  Stay positive and enjoy your new found lifestyle changes.          

Thursday, March 12, 2015

Keeping It Real

We all fall short sometimes.  We set a goal, have every intention of hitting that goal,  and BAM!!  Life throws a curve ball right down the inside line and messes everything up.  We didn't mean to let the goal slip away but inevitably it disappears into the the sea of unfinished business.  This in turn gets us down and feeling discouraged, hopeless and even helpless.  All that hard work for nothing!  We toss our hands up, throw in the towel and walk away.

In the past, I have been guilty of reacting this way when life has thrown me those darn little curve balls.  In fact, I wasted a lot of time feeling hopeless and helpless.  I would allow myself to think that all was lost because things didn't go according to plan.  I was allowing circumstances to take control over the direction of my life rather than pave my own path.  I was perfectly content with blaming the situation rather than fixing the problem.  It was an endless cycle in which there was never going to be any change unless I made the changes myself.  Sound familiar?

I remember waking up one morning and just realising with such clarity that I definitely wasn't leading the life I wanted to live.  More importantly, I realised it was time to stop making excuses.  If I wanted something in my life, I needed to pave the way to get it.  Even if that meant failing a 1,000 times, or as I like to think of it now, learning 1,000 different ways NOT to do something, I needed to pave the way.  That didn't mean I had to do everything alone.  In fact, it meant just the opposite.  It meant if I didn't know how to do something I needed to surround myself with people and influences that did.  It meant that I needed to put all my efforts into getting educated and to learn from those who had already succeeded at what I was trying to accomplish.  It meant I needed to figure out a way to make things happen.  At times that felt like an overwhelming daunting task and in fact if I tried to do this all by myself it was.  But by strategically aligning myself with key people that I could learn from and bounce questions off of, I was able to take any situation, break it down into smaller steps and actually achieve my goals and learn from it.  It was amazing how much my life started actually becoming my life again when I started keeping it real with myself and not allowing circumstances to rule my world.  It changed everything!  I exercised more, got healthy, had better confidence, spoke up for myself, started pursuing my dream job and much more.  It was amazing and more importantly opened my eyes to my true calling in life and opened up doors to make that happen.


This of course did not happen overnight and at times was difficult.  But I no longer dreaded setting goals for myself and no longer feared failure.  By no longer letting fear control me or allowing myself to stay trapped by circumstances, I finally set myself free and started realising my true potential.  It was a gift I gave myself and I am so thankful for it.  Living this way, I feel there is no limit to what I can achieve and no limit to what I can help other achieve as well.  That is the real prize for me.  Keeping it real for myself and helping others keep it real too!  It is what makes me truly happy.

Do you struggle with keeping it real?  What steps do you take in achieving your goals?  Are you still stuck?  Need help?  Leave a comment and share what you have learned or would like to learn about keeping it real with yourself.            

Monday, March 9, 2015

Caramel Coloring in Soda Poses Serious Cancer Risks

In a recent study by researchers at the Johns Hopkins Center for a Livable Future they have found compelling evidence that the caramel coloring found in many of our favorite carbonated beverages can raise the risk of cancer.  Not that I ever thought of soda pop as a health beverage, but growing up as a kid and even now, occasionally I will down one of those bubbly ice cold drinks.  I don't drink it on a regular basis and would certainly not consider it a mainstay in my diet, but after finding out this latest bit of information I may just pass it all up from now on.

Here is an excerpt from an article from ActiveBeat outlining the findings of what researchers are discovering:

Researchers at Johns Hopkins Center for a Livable Future believe many soda drinkers are being exposed to 4-methylimidazole (4-MEI), which is formed during the production of caramel coloring.
Keeve Nachman, the study’s senior author, says it’s time consumers became aware of the threat. “Soft drink consumers are being exposed to an avoidable and unnecessary cancer risk from an ingredient that is being added to these beverages simply for aesthetic purposes,” Nachman says. “This unnecessary exposure poses a threat to public health and raises questions about the continued use of caramel coloring in soda.”

As if we need any more cancer risks in our lives.  In an age and time where all forms of cancers and diseases seem to be on the rise why would we want to add another thing to what may be causing the problem?  If this food coloring is only present for aesthetic purposes, why not just remove it and be rid of the risk?  It's a great question and one that is being asked by Consumer Reports, who is leading the charge in pressuring the Food and Drug Administration (FDA) to set limits on the use of the caramel coloring.  But is that enough?  Why not just ban it all together? Would it really be so bad if soda pop wasn't a brown caramel color?

Consumers of these beverages have come to expect that their Coke, Pepsi, Dr. Pepper, Root Beer and any other cola type beverage to be a brownish caramel color.  If the color suddenly changes, would that change the customers perception of the product?  Possibly.  But I truly believe it is only fair that the public not only be made aware of the risks but also have a chance to decide for themselves if they wish to continue drinking the product.  The same thing could be said about a lot of the products that are on the supermarket shelves and even in the produce isles.  It is only after the public is made aware and educated on a subject that true change can occur.  It is when we vote with our dollars and how and what we spend our money on that companies and even government agencies have to eventually stop and take notice.  In the meantime, you and I as a consumer need to decide, Is it worth the risk?

Is it worth the risk?  Leave a comment and tell me what you think. 


Thursday, March 5, 2015

What is Holding You Back From Living Your Best Life?

As a health and wellness coach I often instruct clients to take a real hard look at their life and ask the tough question of; What is holding you back from living your best life?  The answers I get back are extremely varied, personal, and heartfelt.  Answers can range from a persons weight, to a destructive relationship, or not trusting themselves.  It can be a real tough question to face, especially when the person is not ready to make the shift into positive action.  But little do they know, that by simply identifying the answer to the question, this is in fact a step in the right direction.  By reflecting upon the life we are currently living and allowing ourselves to actually identify areas we are extremely happy with and unhappy with helps to bring about healthy change.  It is when we stop trying to engage with our own lives that the slope can get slippery and things can get seriously out of whack.  

As adults, we seem to have conditioned ourselves to serve everyone else's needs first and neglect our own.  It some how gets ingrained into our intellect that to take time for ourselves is either selfish, inappropriate or something we will get to later.  That cycle will always continue until we make a conscious effort to change.  But how can you make peace with where you are at right now and work on making improvements to where you want to get to?  The first step is to simply answer the above question honestly.  By answering the question openly and honestly you will be able to target the areas that need work in your life.  Once you have identified an area that needs work, you now need to figure out how to make that area in your life serve you better and come up with a solid action plan that is both realistic and attainable.  Working at this in small steps and making incremental changes can have such a positive impact in your life and help bring about balance and happiness.  True change can only come about when you truly want to change. 

So, What is holding you back from living your best life?   Are you struggling with the answers and need help?  If you need help I am here to coach you and help you discover the answers to your questions.  You can connect with me at:  jessica@newstarhealthsolutions.com and we can discuss how my coaching program or one-on-one session can benefit you in discovering the best you, you can be!