Eat Right, Look Great, Feel Awesome!

I am bringing back my longest running program, ‘Eat Right, Look Great, Feel Awesome!’ for 2014! I don’t like the words ‘weight loss’ and ‘diet’, so I would like to clarify this right from the start. They leave a feeling of deprivation and make weight loss the goal. Although this is important, it should not be the main focus. A perfect example is the year that I had joined a popular weight loss program (this was years ago, before I became a holistic nutritionist). I went to the gym a lot, I counted my calories and stayed within my daily limit. I looked great! But, I remember being addicted to diet pop and I needed a nap every day after work because I was exhausted. I may have looked good, but what was going on inside was not good health. I have since then learned what is necessary for true health and how to maintain it. The simple reality is, it requires hard work and dedication. Sorry, but it’s true. It means skipping the fast food restaurants and making your own home-cooked meals. It means taking time for a workout, rather than eating a bag of potato chips and watching your favorite tv show. It means spending time with your loved ones, and yourself, enjoying life and reducing your stress. It is about taking care of YOU. Support, encouragement and guidance can go a long way in helping you achieve these goals.veggies-2-edited

Eat Right, Look Great, Feel Awesome! is an eat well program, for women who want to improve their overall health. It may result in weight loss, or weight gain, depending on the individual. It is not meant to be a weight loss program, but if you are overweight, you will lose pounds ! A more accurate description is ‘a program to achieve proper nutrition for optimal health, resulting in beneficial physical changes’. There are four phases to this program. The first phase is a very strict elimination diet. Wait! Please keep reading. I hope I haven’t scared you away! 🙂 Phase one is meant to be a cleanse or detox, eliminating various toxins from your body and kick-starting your journey to good health. It is not for everybody, but for anyone who would like to challenge themselves, or seriously clean up their diet. You do not have to start at phase one. Which phase you begin with is based on your own needs. I will help you to determine which phase is right for you. Phase one will be most beneficial for those with food intolerances or conditions such as candida, which is an overgrowth of yeast in the digestive tract. By eliminating yeast, sugar and many commonly found problematic foods, a person can restore optimal health and the results may be surprising. Symptoms that many women suffer from every day will disappear! Things like skin conditions (eczema, acne, etc.) PMS, headaches, digestive issues (constipation, diarrhea, IBS, etc.) yeast infections and many more will be a thing of the past. If you suspect a food intolerance, once you have completed phase one of the program, start to introduce suspected foods one at a time for a period of four days. Watch for your symptoms to return and when they do, you’ll have determined which foods you need to avoid. For personal assistance with this, I am more than happy to help with a full assessment. During phase two of the program, we start to introduce some foods that are not allowed in phase one. It is still a cleansing phase, and there are still a lot of foods not allowed. Phases three and four have some limitations to certain foods, but most everything is allowed in moderation. These are more building phases, increasing nurient-dense foods and ‘superfoods’. Phase three is a good start for most people. Phase four is more of a maintenance plan, which allows for treats and fun foods. There are guidelines to be followed which are the same for each phase. These are easy to achieve goals which may be based on nutrition, physical fitness or lifestyle. This program is not meant for women who are currently trying to conceive, pregnant, or lactating. It is meant for all other women who want to improve their health and feel better. It is for all women of all ages. It is not a program for men. Sorry guys, but I have to draw the line somewhere!

Registration is now closed.  For upcoming programs, please send an e-mail inquiry.

Only $46 for 12 weeks!



Peanut Butter Cocoa Balls

Try these for a healthy holiday treat this year.  Merry Christmas!

Peanut Butter Cocoa Balls

Âľ cup natural peanut butter

½ cup honey

½ cup cocoa powder

1 cup oats

½ cup sesame seeds

½ cup sunflower seeds

½ cup coconut (optional)


Warm the peanut butter and honey in a pot over medium heat. Peanut butter cocoa balls 2

In a separate bowl, mix cocoa powder, oats, sesame and sunflower seeds.

Combine the peanut butter and honey with dry ingredients.  Mix well and form into balls.

Option: roll balls in coconut.


Makes about 30 balls

Peanut butter cocoa balls

Eat Right and Meditate – New 6 week program!





March 17 – April 28, 2014

Veggies - Eat right and meditate 

Moonlight Medium

928 rue Laporte Street, Rockland Ontario

613-446-9624 (Mary) or 613-854-9848 (Karen) 

Make 2014 the year you achieve true physical, mental and spiritual health!


  • Customized dietary plan, based on real food.Meditation - Eat right and meditate
  • Weekly lifestyle challenges to help you reach your goal.
  • Weekly recipes that are easy to prepare and provide optimal nutrition.
  • Weekly tips to live a healthier, happier life.
  • Weekly meditation sessions to reduce stress and achieve spiritual awareness.
  • Weekly group discussion (weigh-in optional).
  • Unlimited online support.

Cost is $139 (includes six meditation sessions).



Deal of the Month!


Family Group Rates!

Want an assessment for yourself and your whole family?  Receive 10% off the regular price of an assessment when you book two family members and 15% for three or more!

Whether you are a couple who is trying to conceive, or a family who is finished having babies, an individual assessment can help you and your loved ones achieve true health.

To book your consultation, send me an e-mail.