How to Make Your Nutrition Goals Stick (In Real Life)


You see a health video, read a magazine article or watch a friend's transformation and it motivates you to want to make some changes for yourself. The tricky part is which changes should you make and how do you get them to stick? 

1. Break it down
Instead of a broad "I want to lose 30 pounds" or "I'd like to eat healthier" break it down. Without getting specific you won't know which steps to take. Start with something like:

"I'd like to eat healthier lunches at work during the week" 

Okay, what obstacles stand in your way? 

"No time in the morning"
"I don't like boring salads"
I don't have the right storage containers" 

Possible solutions

Use dinner leftovers for lunch everyday.
Add plenty of vegetables to your meals so you don't have to eat a salad.
Buy glass containers wholesale or online. 

See how breaking one small goal down makes it manageable and gives you the real solutions to the obstacles in your way? 

2. Understand that you will start sliding back into old habits and that's okay. 
Change in life is never perfect, and expecting yourself to be perfect isn't realistic. Sometimes life gets stressful and old coping mechanisms come creeping back in. The key to preventing old habits from taking full control again is awareness. When you notice old habits coming back, the sooner you break them and revert back to the healthy habit the better. Why? because the sooner you do it the easier it will be. 

3. Write it down where you can see it
Have some chalk or dry erase boards up around your house with your goals written on them. Studies show people who don't write down their goals tend to fail easier than the ones who have them written out. Having them written where you can see them is all the better. It may sound like it doesn't make a difference, but it does. It's a visual reminder to keep going when it get tough. 

Under each written goal, write a specific three-step plan on how you will achieve this goal.

For example, if your goal is to lose 15 pounds of weight in four months, you could write:

- I will go to the gym and lift weights three times per week.

- I will cut out sugar and junk foods 

- I will drink fizzy drinks once per week.

Now you have a specific plan, or a roadmap that will lead you to your desired destination and achieving your goal.

4. Get a buddy! 

Having a friend or group to motivate you improves your chances of making your goals stick. Accountability partners understand where you're at and where you want to be. Find someone who's serious about accomplishing the same or similar goals and get started. 

5. Understand the root cause 

Understanding why you haven't reached your goal already or what really is holding you back makes all the difference. Be honest with yourself and understand the reasons you're struggling to fit this goal into your life right now. I spoke about this earlier, but it's very important. Often times we use food as a coping mechanism for life stresses. Finding healthy ways to cope with stress can make it easier to be healthy long term. 

Ready to Reach your goals? 

30 Day Weight loss Program Starting Tuesday January 16th at Vancouver Island Naturopathic Clinic. 

This program is perfect for you if:

    • You often feel tired and sluggish. 
    • You suffer from brain fog more often than not. 
    • You often feel fatigued. 
    • You find yourself breaking out, having digestion issues, or being unable to sleep. 
    • You have an extra ten, twenty, thirty pounds or more that you just can’t seem to lose. 
    • You believe in the power of eating real food, and you’re up for the challenge. 

      Are you ready to take control of your health, lose those extra pounds, and finally feel great again? Let’s get started!

      Get your name on the list and find out more info here!

      5 Ways to Eat Healthy Over the Holidays


      With treats everywhere from the office to every Christmas party you go to it can make it hard to choose healthy options. Use these tips below to stay healthy this holiday season. 

      1. Manage stress
      Often times were choosing and overeating unhealthy foods as a source of comfort. The holidays are a busy time and turning to high sugar foods is an easy way to soothe all of the to-do list stress. Find ways to limit your commitments or share the burden of the Christmas tasks. Treat yourself with non food experiences to give yourself the same boost minus all the extra calories and unhealthy foods.  

      2. Bring your own
      Bringing a healthier made by you dessert can give you a treat to have at the party without feeling left out. This is a great option if you have an allergy or intolerance, but still want to enjoy food with everyone else. 

      3. Dont restrict yourself 100% 
      If you tell yourself that you're not going to indulge at all over the holidays it will usually end up with you wanting the indulgence so badly you can't resist and end up giving in. It's not your fault, it's human nature to focus on anything you're restricting. It may seem counter intuitive, but if you choose your treats wisely and really enjoy them by eating mindfully (more on that below) then it can help you eat less. 

      4. Focus on what you're eating
      Even if you do indulge in your favourite holiday treats make sure you eat them without distractions. Don't snack while you multitask, research shows that mealtime multitasking (whether at home or at a party) can make you pop mindless calories into your mouth. Slow down and enjoy it! You'll end up eating less and enjoying more. 

      5. Eat before
      A great way to avoid over eating at holiday parties is to eat a snack or small meal before hand. You know that feeling when you go somewhere with less then healthy food choices starving, will power doesn't do much of anything. So to off set this, eat before and it will help you eat less and make better choices. 

      Follow these tips and you'll stay healthy throughout the holidays while still enjoying yourself! 

      Still looking for some help after Christmas? Starting now you can register for a 4 week weight loss group program at Vancouver Island Naturopathic starting January 16th. Me (the Holistic Nutritionist) and a small group of 5 will meet weekly for 4 weeks to kick start your new year on the right foot. 
      Register here:

      What Is The Best Diet?

      A question I get asked a lot as a nutritionist is “what’s the healthiest diet?”.

      It seems that everyone wants to know what the perfect “diet” is in order to look and feel great. There are conflicting and contradictory things you hear on TV, in books and even on social media. So which diet is the best for your health? Many believe that it’s best to eat exclusively organic, vegetarian/vegan, raw, Paleo, low-fat, or low-carb foods. How do you tell which eating plan is best for you? Is there a “one-size-fits-all” diet that leads to better health?

      While many thrive on specific diets, that doesn’t mean they’ll work for everyone. Why does one person thrive on a specific diet and another doesn’t? Scientists don’t know yet, but are speculating that it could have something to do with genetics, our environment and gender.

      As diet trends come and go, what’s important is to focus on is what makes you feel your best.

      Tips for finding your perfect diet

      The _________ (fill in your name) diet has variables like food sensitivities, diagnoses’, goals, preferences and genetics. All of these come into play when finding foods that make you thrive.

      What most healthy diets share in common is they involve eating mostly plants, keeping sugar low, fiber high and eliminating processed foods. They also suggest food quality instead of just focusing on calories.

      Paying attention to what you’re eating and choosing high quality foods is key for achieving good health.

      Food Awareness
      What is food awareness and why does it matter? Food awareness is simply paying attention to your food. It means eating mindfully, while not in a hurry or stressed. Also, it brings attention to your food choices.

      Mindful Eating Tips

      Eating rapidly and ignoring your body’s signals that it’s full should be replaced with

      slowing down and avoiding distractions while eating (like your phone). During your next meal, try single-tasking and just eating, with no screens or distractions.

      There’s a difference between eating because of emotions and eating because of hunger. Rather than just eating when we get emotional signals, which may be different for each of us, be they stress, sadness, frustration, loneliness or even just boredom, we can listen to our bodies. Many times, we eat when our mind tells us to, rather than our bodies. Listen to our body’s signals for hunger. Ask yourself: What are your body’s hunger signals, and what are your emotional hunger triggers?

      Food Quality

      Choosing foods that are high quality means whole and unprocessed (think closest to nature.) Choose foods that are locally grown and in season as often as possible. There are still farmers markets happening in Victoria and on the island and you can get local produce and meat all year through:

      Good quality ingredients will also lead to a greater sense of satiety and minimize your chances of bad eating habits, such as unhealthy snacking or eating oversized portions.

      Most people know that regular movement, eating well, sleep, and stress management are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes stressful lives.

      That’s where I come in! As a Holistic Nutritionist I work with you to fit a healthy lifestyle into your life. Small steps lead to big changes and I’ll be there with you throughout your health journey.

      Chia Seed Berry Breakfast Popsicles

      Were right in the thick of summer here in Victoria! These creamy popsicles make the perfect healthy snack (even at breakfast time!). They have healthy fats, fibre and antioxidants plus they're super delicious. You're whole family will love them and I promise they won't last long 😋. 

      Prep 10 min Time 5 Hour Makes about 4-5 (depending on mold size)

      1 cup plain yogurt (or alternative)
      1/2 cup milk (Almond or coconut will work) 
      1 tbsp raw honey
      1 tbsp chia seeds
      2/3 cup frozen or fresh berries
      3-4 tsp granola  

      1. In a medium bowl mix together yogurt, milk, raw honey and chia seeds. 
      2. Fill your popsicle mold 1/4 of the way full, then add a few berries.
      3. Fill the rest of the mold up with the yogurt mixture leaving a 1/2 inch gap at the top. 
      4. Sprinkle 1 tsp of granola on the bottom of the popsicle. 
      5. Cover the top with tin foil and stick a popsicle stick through into the popsicle. 
      6. Freeze for at least 5 hours. 
      7. Enjoy!