Archive for Instructional

Back to the Diet Basics…sigh

The “sigh” in the title of this blog is the work of the little devil on my shoulder that I have named Munch.  Munch doesn’t understand why I have to go back over all the diet basics of eating healthy.  She insists “I already know it all and would be wasting my time.”

Munch is constantly nattering away at me.  At work on Thursday, it was employee appreciation day and we were served a special lunch.  I had the healthy wrap from Chopped Leaf, raw fruit, and indulged in one slice of cake.  I completely skipped the chips and nachos, but at the end of the meal when they handed out the little chocolate disks with ‘Thank You’ stamped into them, Munch insisted I have not one…not two…not three…but four.

Off and on throughout the day, Munch kept reminding me that there was a bowlful of those chocolate disks just crying out for me to eat them, but I held strong and ignored her.  Right before I left work for my long weekend, she made one last attempt saying, “You had cake at lunch.  You’ve already screwed up today.  Just grab a bunch of those chocolate disks and we’ll eat them all tonight and start fresh tomorrow.”

Do you have any idea how my evening would have gone if I had given in and grabbed the chocolate disks?  I do.  I have lived that particular scenario hundreds, if not thousands of time in my life.  The chocolate disks would never have been enough.  I would have stopped on the way home to buy just enough snack foods for the evening.

The problem is, I probably would have purchased a lot more than I could consume in one evening so I would have been “forced” to finish them off the next day.  And if there weren’t enough snacks for the next day, I could just top them up.  Do you see where this endless loop is heading?  Have you, like me, ever done that?

This week I was reminded of the diet basic “TOMORROW NEVER COMES!”

If your eating is out of control and you are telling yourself you will start eating healthy tomorrow, after the weekend, after the party, after payday, after you eat up all the bad food in the fridge and cupboards, after “you fill in the blank“, then it is time to wake up!  Tomorrow never comes!  There is never a perfect time to begin…so just get started!

Every minute of every day is another chance to start over.  Do it now!


Clip Art chocolate

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These stretches are saving my knee…. DAMN FITBIT!

I was recently introduced to the Fitbit by someone near and dear to my heart. If you are not familiar with this gadget, the Fitbit Zip is a tiny little wireless device you attach under your clothing that tracks the number of steps you take in a day. You can also track your food intake, exercise, water and sleep on your computer or smart phone. It is a terrific health aid!

My friend thought the Fitbit would ignite my competitive spirit and get me up and moving! She was so right! But I may have overdone it in the beginning in my desire to compete with my friends on Fitbit and now I am having some issues with my bad knee.

No problem because I have a personal trainer. Maarten Van Nus knows some wonderful stretches that are really helping! Did you know that often, knee pain is caused by problems with the muscles supporting the knee and not the knee itself? That is the case with me because his amazing stretches make my knee feel better almost instantly.

Not everyone can take advantage of Maarten’s training in person so I was delighted to be able to announce on my Facebook Fan Page that Maarten now offers his stretching exercises in video format. For only $18 US funds (approximately $20 Canadian), you, like me, can have lifetime access to these videos.

A couple of women I had not previously met, discovered the videos on my fan page, purchased them and both are already experiencing improvements in motion! You can too! Sample the videos prior to purchasing them at this link now:

Even if you don’t have a Fitbit driving you to walk more and more every day (Damn Fitbit), these stretches can do amazing things for your body.

Do yourself a favour and check them out now!



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Do you have a body part you wish you could change?  More than one?  The parts I dislike the most are my legs; the excess skin at the top from my 250 lb. weight loss and the swellings around my ankles.  This  swelling is even more exaggerated when I am not eating pure since most processed foods contain huge amounts of sodium.

The photo below on the left is a picture of my legs about 2 weeks ago when I was at the peak of my emotional eating.  The photo on the right was taken immediately following my Purium 10 day Transformation Cleanse.  Not only did I lose 31.2 lbs., I lost 3 inches from my calves and 2 inches from my ankles!  Can you see the drastic difference in only 10 days?!

Today marked the end of Week 1 of my Purium 20 day Continuation program.  My energy continues to soar and all cravings have completely disappeared.  Even better – my scale confirms an additional 4.6 lbs. shed this week, all while adding lots of healthy foods to my eating!  Stay tuned for next week’s update…

Which body part would you most like to transform?  Would you be interested in attending one of the weekly Purium Healthy Happy Hours where you can sample the Purium drinks, hear other success stories and get all your questions answered?  Message me at  Then when you are ready, I have a $50 gift card you can use toward your first purchase.

Let’s raise a “green” glass to your improved health and your ultimate weight loss success!


photo 1 (1)         photo 2 (1)

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I have been taking raw food “uncooking” classes and I am working on my designation as a Raw Food Nutritionist so it makes sense that I will incorporate as much raw food as possible into my eating program in the coming months.  

You do not need to eat 100% raw to derive the major benefits of this lifestyle.  And no, eating raw does not mean eating salad all day every day.  Just today I learned how to make raw Pad Thai and raw Key Lime Pie.  It looked and tasted amazing!

I have done some reading on how the current program changes following the 10 day transformation cleanse. I am excited that I will be alternating between food days and cleanse days so there will be a full range of foods available to eat again!

Tomorrow (Thursday) is Day 10, the final day of the cleanse.  Thursday night in my blog I will reveal all about the product I have been using.  Then on Friday night I will share with you the results I achieved with this cleanse.

Lost pounds and inches are wonderful, but as you’ve read this past week, there are many other benefits to be realized.

I am very grateful to those that have come on this journey with me.  Thank you for your support!

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It makes sense that when people develop a product, they want to try and appeal to as many people as possible, but you and I both know it is not possible to please everyone.

Assume you like spicy food.  Now imagine you are making a meal for a large group of people.  Would you make the dish really spicy to please yourself or would you make it milder and serve extra spice on the side for those that like it hotter?

On my 10 day transformation, I was finding the various drinks/smoothies tasted a bit bland or watery since I love spice and lots of flavour.  

In the past, I would have followed the program to the letter even if I didn’t like the taste, believing that any slight change might hurt my results.  Today I realized that I will not last on any program if I’m not truly enjoying what I eat and drink.

So I made some minor adjustments.  I didn’t change the recipe for the drinks, just the way the ingredients were combined,  For example, if a smoothie called for 18 oz. of water and two scoops of shake mix, I tried mixing the shake in 12 oz. of water and drinking the remaining 6 oz. of water on the side.  That tasted so much better to me and I still got all the required nutrients.

I wonder if there is something you are putting up with in some part of your life?  What one small change could make it more enjoyable for you?  

Don’t just settle in your life.  Use your imagination and see how you can improve things.  You deserve the very best!

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I was reading my copy of Vista health magazine the other day and read a great article by Julie Daniluk, RHN.  @juliedaniluk is a bestselling author and also the co-host of Healthy Gourmet on the Oprah Winfrey Network.

Julie says if you like to take a salad for lunch but don’t have time to prepare it in the morning, the solution is to use a mason jar and put the dressing in first.  This way you can make salads ahead of time and when you are ready to eat just give them a shake and enjoy!

For all you busy people who want to eat a healthy lunch, here is the recipe:




            4 Tbsp Roasted Garlic Vinaigrette (see below)

            ¼ cup diced red onion

            1 cup cooked black beans (drained and rinsed if canned)

            1 cup chopped apples

            1 cup shredded carrot

            ¼ cup walnuts

            1 cup cooked red quinoa

            2 cups spinach or arugula


  1. Find 2 wide-mouth 32 oz. mason jars with tight-fitting lids
  2. Pour half the dressing into the bottom of each jar; then add onion, beans and apples so they can marinate
  3. Add carrot, walnuts, quinoa and, at the very top, spinach or arugula
  4. Shake well just before serving to coat ingredients.  Makes 2 servings




            3 Tbsp extra virgin olive oil

            3 Tbsp apple cider vinegar

            2 Tbsp water

            1 tsp dried basil

            2 Tbsp raw honey

            ¼ tsp pink rock salt or gray sea salt

            2 cloves garlic roasted or 1 clove raw garlic crushed


Place all ingredients into a blender and blend for about 30 seconds.  Can be used immediately or stored in a jar for 1 to 2 weeks.


I think this is a super idea!  You might even consider using sprouts or “greens” as a change.  Just remember to always place the greens at the top of the jar to keep them out of the dressing until you are ready to eat.

If you try this recipe, I would love for you to share your experience here.

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In my unrelenting search for fun ways to stay in shape, I recently joined a deep water aerobics class at a local rec center three mornings per week.  They use water weights (thank you for the picture below) in combination with ab and cardio exercises to help people lose weight and stay flexible.

Something I was reminded about during class last week, was the need to do intervals during exercise.  Have you been walking, running or biking for long periods, but find you are not losing weight?

What science tells us is the body will only use the energy (sugar) that is circulating in the blood stream during normal exercise unless you can find a way to convince it to dig into its’ energy reserves.

To do that, you need to ramp up your exercise level for about 30 seconds.  You must at least double or triple the speed at which you are exercising for that short period of time.  If you are not feeling warm or breathing faster, you are not working hard enough.  In only 30 seconds, you will give a great boost to your weight loss efforts.

This 30 second increase in effort will send a message to your body that additional energy is required and the body will then go into the cells and release some of that stored energy (fat).

You need to do this repeatedly (about every 5 minutes) during your exercise.  This is the only way you will lose weight!

What are you doing to keep your body flexible and young?  Would you be willing to share?  I would love to hear about it as I am always looking for new ways to keep active.  Pole-dancing anyone?


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You heard correctly.  What KIND of water do you drink?  The best water for your body is alkaline, structured water.  Structured water is accepted on a cellular level into your body and the water molecule takes the toxins it finds, wraps them up in the center of the molecule and removes the toxins from your body through elimination.

Water in its’ natural state (structured and Ph balanced) is found flowing over rocks in a stream.  There are machines that can give you structured water, but the cost is usually quite prohibitive.  One machine I found cost $4,000, which is beyond most working family’s budgets.

On a previous Phit & Phabulicious! radio show, we introduced you to a man that had a more cost-effective method of achieving structured water called Prills.  Martin Pytela is the CEO of Life Enthusiast, an on-line source of natural solutions for your health and wellness.

Check out this link to Life Enthusiast where you will find Prills and many other health-giving products:

I would love if you joined me today for the final Phit & Phabulicious! radio show.  My co-host Scott Paton and I will reminisce about the many health-giving topics we have discussed and the interesting guests that have given freely of their time to bring you innovative information and products for your wellness.  Set your alarm for Tuesday, March 25th, 2014 at 3pm PST / 6pm EST then go to

If you have enjoyed traveling this radio journey with me over the past year, please tune in to see where Phit & Phabulicious! and Deb Rondeau are headed next…

eBook cover

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When you fly, you are advised in the event of an emergency, to ensure your own safety before tending to the needs of others.  If you are not safe and well, how will you assist those you love?

Why do we not apply this lesson in our everyday lives?  I believe self-care is the greatest expression of love you could show another.

Please listen to the video below and meet James Smith, sacred sexual healer from  James is my guest, live, on the Phit & Phabulicious! radio show and he shares some special tools you can utilize to begin caring for yourself and enhancing your relationships.

You do NOT want to miss this show!




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I borrowed this reminder from a friend on Facebook because I believe this is excellent advice!

Remember to eat all colours for health!

Blog - eat colours

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