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October 2012


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FitnesstipWorkout Tricks 

Fitness Tip


Blog Writing  


Is your commitment to your workout regimen waning?


Perhaps it's due to a feeling of being "all alone" in your efforts.  Sometimes, in addition to keeping a journal of your efforts, it helps to learn how others have felt and/or dealt with the same struggles.


We currently have a client writing guest blogs for us to detail her challenges.


Click here to read her articles and follow along on her journey.  


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We'd like to see how many people, of those that open
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So, with that in mind, we decided to try a small test
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Do you give us
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Obviously, you've done some reading if you got this far, and we'd like you to go one step further.  Let us know by clicking here to visit our blog, read an article there and leave us a comment.

Top   Greetings!          


Here's a brief look at what we've got for you in this issue:


ARTICLE - Effective Strategies For Holiday Eating   

You can STILL eat very well, and you can even indulge in the occasional "treat", but let's look at some ways that we can minimize the high fat/high calorie intake and be kinder to our bodies.

Read more . . 


Workout Tricks (Fitness Tip)

Each month, we share a fitness related tip/suggestion/tidbit. These may be specific to a particular exercise, or may be more general in nature. Read more . .

Food For Thought (Nutrition Tip)

Each month, we also share a nutrition related tip/suggestion/tidbit. Again, these may be specific to a particular food group, health issue and/or may be more general in nature. Read more . .


Effective Strategies For Holiday Meals 



Thanksgiving Meal The Thanksgiving holiday weekend does not have to mean "gorge ourselves", or "save up" for the huge meal, and then lay around bloated for the rest of the day.


You can STILL eat very well, and you can even indulge in the occasional "treat", but now that we have incorporated clean eating into our lifestyle let's look at some ways in which we can minimize the high fat/high calorie intake and stay focused on our health and fitness goals.


You MUST have strategies to help you avoid the meals and ways we celebrated abundance of food in the past. Here are a few suggestions:

  • DON'T "save" up ALL day for that big family meal. Your body will store any and all that food into fat in your cells when you do eat. No amount of exercise will combat that fat storage. Never mind the tax load on your liver!
  • Pick ONE food that you just cannot see yourself giving up. Is it the gravy? Or maybe the dressing? How about that pie for dessert? Once you have determined that ONE treat - stick to that as your strategy and follow clean eating for the rest of the meal.
  • When possible eat organic/free range turkey or chicken. Avoid the butterball types of fowl, which is not only loaded with saturated fat but trans fats as well. If that is your only choice (to eat fat-ladened fowl) then cut down on your serving size. If that is just not possible, in your mind, then ensure you chose mostly white meat.
  • MODERATION is the ultimate key! Try using a smaller plate if you must feel and see a full plate. If you have had a meal/snack just 2.0 hours ago - then this strategy will be easier than you think which includes -
  • Only ONE serving of dessert (if that is what you are choosing as your treat)
  • Fill your plate � with veggies and � with your animal protein. This will automatically help you cut down on your saturated fats which means it will help you cut down on your calories.
  • Enjoy your meal - eat slowly. Have second servings of clean veggies.
  • Offer to bring a dish. Make a favourite dish the 'clean eating' way. That way you can load your plate with that food and know it's lower in fat and calories. For example, veggies with spices and herbs rather than lathered in butter or sauce; mashed squash/potatoes with yogourt (or skim milk) rather than with milk/sour cream/butter, etc.; or dessert made with agave nectar or maple syrup rather than white or brown sugar. You'd be surprised how popular a bowl of cut up fresh fruit will be!

Knowledge is the key! When someone has the knowledge, they can make healthier choices. You can start small, bring a dish or suggest a new recipe to use. You can lead by example. YOU can make small changes that will affect your health and the health of those around you.   Small steps - wise decisions - it all starts here and now.


You can do it! Don't set yourself up for failure - have your strategies in place. Remember: It does get easier - but it takes practice and determination.


Visit our blog for a couple of great new, holiday-related, recipe ideas.

Food For Thought 

Nutrition Tip

  Black Bean Salsa    

Here's a recipe, from the Nutrition Action Newsletter, for a great Black Bean Salsa.

Combine 1 can of no-salt-added black beans (drained and rinsed) with 1 chopped avocado, 1/4 diced red onion, and a handful of cilantro leaves.  Season with the juice of half a lime and 1/4 tsp of sea salt.

Use this as a garnish for grilled chicken or fish, or as a filling for tacos.


Visit our blog for more delicious, healthy, recipes.


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