For Free Assessment Call Lisa : 647-464-9007 

Free Customized Plans

The Healthy Habits 90 Day Program includes an Assessment and personalized food, exercise, and stress management plans that are of no cost. If you decide to take action and implement the plans with my support, go to Support Options for cost and Let's Get Started to begin your program.

Personalized Food Plan

It's not just about the food. It is about having a simple meal plan that is easy to follow so you can focus on underlying issues. It is also about having the right support for you. 

I am a certified nutritionist with years of experience.  No gimmicks, pills, or expensive products to buy. It's your own real nutritious balanced food. All of the plans are below. Depending on weight loss goals, we choose one right for you. Each person has different likes, goals, and habits which I use to formulate a plan. For example, if you want to lose 2 pounds per week, we will choose the low carb plan. Here are consistent themes for all plans:

  • We limit your menu options, too many choices will overwhelm you and allow me to focus on underlying issues
  • Having said the above, no healthy food groups are out, including fruit 
  • 1200 calories average for women/1500 calories for men, could be more if exercising
  • Balanced and healthy meals, listening to your body, no starving yourself
  • I educate you on food choices to empower you to see food as nourishment
  • The meals and snack are planned, nothing in between to deter emotional eating,
  • No skipping meals to stabilize blood sugar
  • I encourage high protein, veggies, and fibre for satiety 
  • I encourage no sugar, sugar substitute, flour, and processed food  
  • I determine trigger foods and craving behaviors to deter binge eating

Basic Plan 1

Breakfast
2 ounces protein
2 starches/grain servings
1 fruit serving
2 cups milk or milk substitute

Dinner
4 ounces protein
2 starch/grain servings
1 fruit serving
3 vegetable servings
2 fat servings (10-12 grams total)
Lunch
4 ounces protein
2 starch/grain serving
1 fruit serving
2 vegetable servings
2 fat servings
(10-12 grams fat total)

 

Basic Plan 2

Breakfast
2 ounces protein
1 starch/grain serving
1 fruit serving
1 cup milk or milk substitute

Dinner
3 ounces protein
1 starch/grain serving
1 fruit serving
3 vegetable servings
2 fat servings (10-12 grams total)

Lunch
3 ounces protein
1 starch/grain serving
1 fruit serving
3 vegetable servings
2 fat servings
(10-12 grams fat total)

Bedtime
1 starch/grain serving
1 fruit serving
1 cup milk/dairy
   or milk substitute

High Protein Plan

Breakfast
4 ounces protein
1 starch/grain serving
1 fruit serving
1 cup milk or milk substitute

Dinner
4 ounces protein
4 vegetable servings
3 fat servings (14-16 grams total)
Lunch
4 ounces protein
4 vegetable servings
3 fat servings
(14-16 grams fat total)

Bedtime
1 fruit serving
1 cup milk/dairy
   or milk substitute

 

Very Low Carb Plan

Breakfast
4 ounces protein
1 fruit serving

Dinner
4 ounces protein
1 cup cooked vegetables
2 cups raw vegetables
Lunch
4 ounces protein
1 cup cooked vegetables
2 cups raw vegetables

3 fat servings
(14-16 grams)
throughout the day

 

PERSONALIZED FITNESS PLAN

I am a Certified Fitness Trainer. I can create a fitness plan for you but I am not a big fan of "giving you a routine to do". You won't do it. For the exercise plan I have three options.

  • Use a fitbit or comparable device and I will help you track your progress. Each day we will set goals for you and I will help you stay accountable. Stay motivated with our fitbit community. (fitbit device not included)
  • I will find a personal trainer to come to your house or office and have them work for me on your health care team (not included in cost) I have many trainers in my referral network and would qualify the right one for you. 
  •  I will find you workouts on your mobile or find you classes in your area and ensure you are incorporating them into your schedule 

PERSONALIZED STRESS MANAGEMENT PLAN

Stress Prevention. What are the stressors triggering you to eat? How can you plan your day with Healthy Habits Plan to set yourself up for success? This is personal for everyone but may include: 

  • "Start your Day Meditation" each morning
  • Sleep meditation at night to calm your mind
  • Journalling, reading, what brings you inner peace in your day
  • Prayer or Gratitude throughout the day
  • Scheduling time to just be by yourself or go for a walk (around binge times)
  • Communication of feelings to someone 
  • Setting boundaries at work or at home
  • Calling or emailing me or a buddy each day

Coping with Stress. What are 2 ways is to deal with stress other than eating? These are personal to each client but may include:  

  • Deep breathing exercises to cope with difficult situations
  • Listening to music that calms you
  • Having distractions nearby ie crossword puzzle
  • Looking at motivating pictures or phrases reminding you of why you are getting healthy
  • Reaching out for help
  • Going for a 10 minute walk at work

 

BOOK YOUR SESSION

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