As I was browsing the Ottawa Citizen’s website, I came across an article about a group of  Edmonton-area doctors who have started prescribing exercise to their patients. This program is targeting relatively-healthy patients with sedentary lifestyles who run the risk of diabetes, obesity, high blood pressure, or heart disease if their daily routines continue to lack Continue Reading

Stop Mindless Eating  People who eat lunch in front of their computers consume an average of 125 additional calories in afternoon snacks than those who dine without distractions, according to research conducted in the United Kingdom. Peter Rogers, co-author of the study, confirms that multi-tasking during meals might interfere with the brain’s ability to remember Continue Reading

Eating a lean protein with your meal is the best way to keep you satiated longer with the fewest calories.  We have to tackle two questions before you can implement this habit, first, what is a lean protein, and second, how much of that protein should I eat? Examples of lean protein: PoultryChickenTurkeyEggs Egg whites Continue Reading

Nutrition Coaching tip for this week is… Eat at least 5 servings of veggies each day. For the next week, you’re going to focus exclusively on this habit. Your job is to log in your compliance report whether you did it or not. See below for the compliance form. Eating five servings of veggies is Continue Reading

I am incredibly proud of my client, Helen. She completed a total body transformation by losing 50 pounds and 21% of her body fat over the past year with healthy and sustainable exercise and eating habits. This was an incredible accomplishment in itself, but she was also selected as a RUNNER UP in the Lean Continue Reading

I hear the same New Year’s resolutions over and over again, year after year, and sometimes I wonder if people are thinking about the real reasons why they are setting these goals. This is an exercise that you can apply to any goal or resolution to help you understand what it is that is really Continue Reading

Burke’s Boot Camp has been involved in ongoing fundraising with the Ottawa Youth Services Bureau. I donate $1 for every time a participant in Burke’s Boot Camp attends a session. It’s an added incentive to encourage the recruits to never miss a workout! Well, all those efforts paid off! I am pleased to announce that Continue Reading

Try a new vegetable this winter! For too many people, vegetables mean nothing more than lettuce, potatoes, onions and canned tomatoes. The more variety you have in your vegetable arsenal, the greater variety of nutrients you’ll consume. Your meals will also be more interesting and hopefully more tasty! This winter, if you spot a never-before-eaten Continue Reading