Don’t Complicate Things

The main reason that you’re not happy with your weight is because of what you eat. 

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day? 

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple. 

First you need to block out the blizzard of food marketing around you. 

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like? 

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains. 

Just as importantly, a healthy meal does NOT contain:

  • Refined sugar / corn syrup
  • Fried / fatty food
  • Full fat dairy food
  • Processed food with chemical additives

Healthy Breakfast
Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

  • Scrambled egg whites, sliced tomato and whole grain toast
  • Whole grain oatmeal, sliced fruit and a protein shake
  • Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch


It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

  • Dark baby greens topped with chopped chicken breast and diced tomatoes
  • Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
  • Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner
Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

  • Grilled white fish, sautéed spinach and whole wheat couscous
  • Baked chicken breast, steamed broccoli and brown rice
  • Try the recipe for Chicken Quinoa Stir Fry below

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. 

Your exercise routine should be challenging and should be done on a regular basis. 

I know that you have more than enough in your life to think about without having to plan your own exercise routine.

Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Not Another Diet

When you eat a simple, healthy diet you’ll never again be tempted to try the latest fad diet to drop a few pounds. Choose to eat lean proteins, seasonal vegetables and whole grains and avoid sugar, fried food and processed carbohydrates on a daily basis and enjoy living life at your ideal weight.

Vitality Fitness Calgary

**Vitality Fitness clients have been known to achieve many different results. From weight loss, strength training, minor rehabilitation, inches lost and more. These results will vary on a case by case basis, as no two individuals are alike. There is no guarantee that you will have the same results, and no guarantee is implied. The photographs and testimonials on vitalityfitnesscalgary.com are of real clients who have been using Vitality Fitness for a varied duration of time. The 50 day challenge participants and members have been asked to provide their stories, their point of views, their successes and their struggles. Results will vary. Please consult your physician before starting a new workout routine, especially if you have not been active for a prolonged period of time. The success stories displayed on Vitality Fitness are of those who: have completed a 50 Day Challenge, are ongoing members, follow a nutrition plan, may supplement (vitamins), who track their results and work with Vitality Fitness for their weight loss and fitness goals. Results will vary based on the number of classes you attend, your health and adherence to the nutrition and workout plan customized uniquely to you. References to “losing inches” or “inches lost” refers to the total combined amount of inches lost throughout the entire body.