Healthier You Challenge

Revive Wellness is partnering with CTV Edmonton, Body by BennettMallory Becker, Registered Psychologist, and Maya Nishiwaki, General Practitioner to transform the lives of two Edmonton-area couples, Rosalind and Ryan Godfrey and Mandy and Dean George. Over the course of 12 weeks Loreen will give them the Revive experience – from meal planning and grocery store tours to cooking sessions and pantry makeovers. The couples will also work with trainers at Body by Bennett, Mallory Becker, a registered psychologist, and Maya Nishiwaki, a general practitioner working in Edmonton.

Check back here for updates and some tips and strategies you can use to make a Healthier You! Click below to scroll down to specific sections:

Week 1: Initial Assessment

Week 2: Nutrition Plan Review and Pantry Makeover

Week 3: Keep Calm and Plan On Menu Planning Session

Week 4: Navigating the Grocery Store

Week 5: Conquering Breakfast

Week 6: Conquering Lunch

Week 7: Conquering Dinner

Week 8: Healthier You Family Cooking Challenge

Week 9: Navigating your Favourite Restaurant

Week 10: Mother’s Day Walk and Mother’s Day Brunch

Week 11: Navigating a BBQ Party or Picnic

Week 12: Full Review

Week 1: Initial Assessment

This week we meet our couples and do a full nutrition review, gathering all the information we need to complete our assessment.

The Georges and Godfreys stopped by the Revive Wellness office for their Initial Assessment with Loreen. They each had body composition analyses and blood pressure readings done and discussed goals and the plan moving forward – a great first step on their 12-week journey!

Week 2: Nutrition Plan Review and Pantry Makeover

This week Loreen traveled to the homes of the Georges and the Godfreys to review their meal plan and do a Pantry Makeover!

Below are some tips to conduct your own Pantry Makeover:

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Read the ingredient list on any processed foods. Look for ingredients you recognize and can pronounce.

Say goodbye to fat-free and sugar-free foods and say hello to whole foods!

Save your grains for meals. For snacks try a serving of fruit or vegetables with a source of protein (Greek yogurt, nuts, cheese, eggs, meat, hummus, tzatziki dip, roasted beans, etc.).

Treats can have a home in your pantry so long as you set boundaries that work for you. This includes only eating a treat after a balanced meal or a balanced snack.

Stock your pantry with the following staples that are quick and easy to use to make a balanced meal or snack:

• Canned fish like salmon, tuna, or mackerel can be used to whip up a quick snack or meal.
• Dried or canned beans/lentils contain protein and carbs so they count as a grain as well.
• Rice, quinoa, and pasta are staples but try grains you have never heard of before like millet, amaranth, barley.
• Look for brands of canned tomatoes and tomato sauce that have no added sodium.
• Nuts and seeds are quick to grab for snacks. Try roasted nuts, but be careful of the sodium content.
• Buy natural nut butters and add to your snack or meal.
• Canned fruit- drain the juice and eat the fruit on its own. Pair with yogurt or nuts for a snack.
• Use dried fruit (dates, figs, raisins, etc.) to add natural sweetness and fibre to recipes.
• Sodium-free broths can be used to add flavour to rice, quinoa or other grains.
• Regular, plain or steel cut oats, whole grain hot cereals are good breakfast options.
• Drizzle balsamic vinegars and olive oils on salads or vegetables before roasting and sautéing.

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Week 3: Keep Calm and Plan On Menu Planning Session

This week Loreen showed the Godfreys and Georges how easy it is to create a weekly meal plan!

Meal planning helps you achieve and maintain your health goals by preventing you from skipping meals, lowering your stress level, and saving you time and money.

Download our Keep Calm Plan On Template and use the tips below to create your own weekly meal plan:

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• Mark off nights you are out or don’t have time to cook. Highlight 2-3 nights you do have time to cook.
• Plan 1-2 breakfasts for the week and make them ahead of time.
• For breakfast your plate should consist of ¼ grains or starch, ¼ protein, ¼ dairy or soy and ¼ fruits or vegetables.
• Create a balanced meal for lunch where ½ your plate is vegetables, ¼ is protein, ¼ is grain along with some healthy fats.
• Plan your dinners and cook extra for dinners and lunches later in the week.
• For dinner your plate should consist of ½ vegetables, ¼ is protein, ¼ is grain along with some healthy fats and dairy or soy on the side.
• Snacks should consist of protein or dairy and a fruit or vegetable.
• Allow for 3 meals plus 1-3 snacks per day so you are eating every 2-3 hours, minimizing your risk of overeating at a meal or snack.

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Click here to download our Keep Calm Plan On Template and involve your whole family in the meal planning process!

Week 4: Navigating the Grocery Store

Loreen toured Andy’s IGA with the Georges and the Godfreys this week and gave some tips and strategies for nutritious grocery shopping.

From meat and dairy to produce and the bakery, here are some tips to make the most out of your next trip to the grocery store:

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General

• Don’t grocery-shop hungry.
• Shop the perimeter. The least processed foods are usually on the outside aisles of the grocery store.
• Aim to eat whole foods 90% of the time.
• Have good quality treats and use small plates for meals.

Produce

• Choose a variety of brightly colored fruits and vegetables which contain more nutrients (vitamin C, E, and carotene) and antioxidants.
• Frozen fruit and vegetables can be more nutritious than unripe, old or out of season produce. Buy in-season fruits and vegetables for good variety and to keep costs down.
• Try having fruit for dessert. Grilled fruit is a great tasty treat.
• Buy a wide variety of low prep veggies such as cherry tomatoes, baby carrots, snap peas and mini cucumbers. These can be packed in lunches or served for dinner.

Meat

• Limit your intake of processed meats (bacon, salami, sausage,) and choose more lean meats with no visible fat like turkey or chicken breast, and pork loin and beef with less marbling.
• Aim for two servings of fish per week. Salmon, mackerel, herring, sardines, and trout are all higher sources of omega 3 fats which lower your risk for heart disease. Look for wild fish or fish farmed in a sustainable fishery.
• Eggs are a quick source of protein that can be added to any meal.

Dairy

• Choose milk with 0-2% MF (milk fat).
• Milk and bacterial cultures should be the only ingredients in your plain yogurt. Greek Yogurt is a great high protein option.
• Cottage cheese is a good source of protein. Look for low-sodium varieties.

Bakery

• Look for whole grain breads, bagels and wraps, with minimal ingredients. Bread and bread products can be very processed.
• A ½ cup of cooked pasta is one serving of carbohydrates (15 g).
• Choose brown rice or basmati rice over short-grain rice. The longer the cooking time the better for blood sugar control.

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Week 5: Conquering Breakfast

Week 6: Conquering Lunch

Week 7: Conquering Dinner

Week 8: Healthier You Family Cooking Challenge

Week 9: Navigating your Favourite Restaurant

Week 10: Mother’s Day Walk and Mother’s Day Brunch

Week 11: Navigating a BBQ Party or Picnic

Week 12: Full Review

 

 

Follow along with each of our partners in the Healthier You challenge:

 

 

Maya Nishiwaki, General Practitioner