Top Ten Nature Prenatal Blog Posts from 2014

2014 has been an exciting year for me!  I love writing blog entries and I would like to thank everyone who has taken the time to read them.  Sometimes I post a new recipe, sometimes I share the pregnancy stories from my Biggest Contest Ever, and I have even shared my own personal weight loss journey.  The following are highlights of these posts with a link to each one:  

#10 – DENISE’S STORY

Here I made the announcement that Denise, my former contest winner became pregnant with her first baby.

ultrasound

I try to post a new recipe every month.  The following recipes are some that received the most attention.

#9 – VEGETARIAN CHILI

Vegetarian Chili

 

#8 – GREEK-INSPIRED MEAL

Greek souvlaki and rice (2)

 

# 7 – OLD-FASHIONED APPLE PIE

Apple pie pic 2

 

#6 – DENISE’S STORY

Denise gave birth to a beautiful, healthy baby boy.

little baby sucking breast mother with open eyes

#5 – MY WRITING PROCESS – The Blog Tour

A little insight into why I do what I do and how I do it.

Blog Tour Copy

 

#4 – NUTRIGENOMIX GENETIC TESTING

My newest service, to even better serve my clients!

Nutrigenomix video link

(Play the video to learn more!)

#3 – MY BIGGEST CONTEST EVER!

PS.  Registration will open for the next contest in May 2015.  CONTACT ME if you’d like to be put on the waiting list!

newborn

#2 – DEAR PRO-VACCINATION PARENT

An open letter about our differences, acceptance and respect.

Baby Boy

 #1 MY PERSONAL WEIGHT LOSS JOURNEY

This was by far the most difficult challenge I gave myself this year.  I thank each and every one of you who has followed me on this journey for your encouragement and support.  XO

168 lb selfie May 2014

 

I have a lot of plans for 2015 and I hope you will continue to read my blog posts and follow me on social media.

As of right now you can find me on FACEBOOK, TWITTER AND LINKEDIN.

If you want to be notified of any upcoming blog entries, special events, promotions, etc. please be sure to sign up for my e-mail list HERE.   As a thank you I will send a copy of my free offer “You and Your Baby:  7 Simple Steps to Achieving a Healthy Pregnancy and Happy Baby.”

As always, I welcome your questions or feedback.  Please do not hesitate to leave a comment here or send me an E-MAIL.

With many warm wishes for a healthy and happy 2015,

Karen.

Happy New Year 2015 image

 

 

 

 

 

EAT RIGHT, LOOK GREAT, FEEL AWESOME! Not just a weight loss plan.

I am excited to announce that “Eat Right, Look Great, Feel Awesome!” is available at Country Moments Spa & Wellness Center in Navan, Ontario!  Registration is now OPEN!  We start January 19, 2015!

UPDATE:    I will be hosting a free information session at Country Moments Spa & Wellness Center Saturday, January 17th at 10:00 AM.  3470 Trim Road, Navan, Ontario.  Reserve your spot at 613-590-9999.

Country Moments Eat Right Poster 2015

Here is what you will receive:

  • A complete nutrition and lifestyle assessment, based on two detailed questionnaires and current food log.
  • A complimentary follow-up consultation to review your results and improve or maintain your success.
  • A detailed dietary plan, including a list of foods to eat and those to avoid.
  • Weekly lifestyle challenges that will assist with achieving a healthy weight, while improving overall health.
  • Weekly recipes that are easy to prepare, delicious to eat, and feature nutritious, clean foods.
  • Weekly tips to live a healthier, happier life.
  • Weekly group meetings to be held Mondays at 7:00 PM.  Meetings include group discussion and a short presentation.
  • Unlimited online support for the length of the program (12 weeks).

Cost:  $199

Click HERE button

This is what some past participants had to say:

“I lost a total of 11 pounds since completing Karen’s online weight loss challenge and still losing! I followed all the weekly rules and was able to incorporate them very easily into our routines. Yes – I cheated and treated too lol! In the end I have not only lost weight but cut my grocery costs down by $150 for this month! Meal planning was a big part of the cost cutting for sure. It’s amazing how one month can change your mindset and make you realize that what we put in our bodies affect how we feel overall. I truly think that changes to my diet have helped me with my pain management too. Thank you!” – Penny, Ottawa, ON

“I started Karen’s weight loss challenge in January hoping for the best but a little weary that I would not know how to introduce new, organic foods into my diet. Karen assured me that she would help me in every way possible. She provided me with not only recipes and advice, but with a new way of looking at food. Now I know what to look for on labels and how to cook quinoa (which I had never had before I met Karen). I took her Nutrition Assessment and found that I needed to go on a Candida diet to flush my system of toxins. I must say, I have never felt more energetic and healthy. In four months I have lost a total of 18 pounds and I am training to run a 5k in the fall. Life is good! Thank you Karen for getting me started on my new healthy body!” – Erin, Halifax, NS


Register Today button

I know it’s not easy to lose weight.  I have struggled with my own weight for years, trying all sorts of diets.  Some worked well, temporarily.  They almost always left me feeling hungry, and once I went back to my old eating habits the weight came back.  The truth is, there is no easy way to lose weight.  Hard work, determination, motivation and a healthy diet is all required to see long-term results.  There is no one-size-fits-all approach either.  The truth is we are all different.  We have different nutritional needs and health concerns.  What I’ve learned since I studied nutrition is that I had a yeast overgrowth, also known as candida.  That’s me.  It may not be you.  But, once I learned about candida and how to control it, everything changed.  I know what I need to eat to optimize my own health.  I’ll be honest, I am still working on losing my own ‘baby weight’ (it’s been four years!).  I know how to do it, and I am almost there.  You can read my personal weight loss story HERE.

If you would like to finally reach your own health goals, I encourage you to register today!  Space is limited.  Every member will receive a personalized nutrition and lifestyle assessment, which will focus on your own health goals.  Yes, weight loss is part of it, but it’s also about eating real food and making lifestyle changes that will bring you to an optimal state of health.  I will be with you every step of the way.

Sincerely,

Karen.




BAKED MAC AND CHEESE

With cold months of winter upon us, it’s nice to warm up with some familiar comfort food.  Growing up I ate a lot of macaroni and cheese that came from a box.  Not real food!  I much prefer something like this.

Mac and Cheese

I will say that mac and cheese is still mac and cheese.  There are not a lot of nutrients in this dish, but there is a lot of comfort.  To make it a complete meal, have it on the side with some protein and veggies.

 

Baked Mac and Cheese 

 

2 cups elbow macaroni

3 tbsp butter

3 tbsp flour

1 tbsp ground mustard

3 cups milk

2 garlic cloves, minced

1 ½ cups cheddar cheese, shredded

1 tsp sea salt

Pepper (to taste)

 

Topping:

 

1 cup bread crumbs

3 tbsp grated parmesan

1 tbsp butter, softened

 

Boil a medium size pot of water and add macaroni.  Reduce heat to medium, and cook for 6 – 8 minutes.  Drain macaroni and set aside.

 

Combine milk and butter in a pot.  Heat until the butter melts and add flour.  Whisk and continue to cook for about a minute.  Add mustard, garlic, salt, pepper and cheese.  Add macaroni, stir and pour into a greased casserole dish.

 

Mix topping ingredients together and layer on top.

 

Bake at 350 degrees F for 15 – 20 minutes.

EAT RIGHT, LOOK GREAT, FEEL AWESOME!

REGISTRATION IS NOW CLOSED.  Contact me to be placed on the waiting list.

Eat Right Poster 2015

 

Here is what you will receive:

  • A complete nutrition and lifestyle assessment, based on two detailed questionnaires and current food log.
  • A complimentary follow-up consultation to review your results and improve or maintain your success.
  • A detailed dietary plan, including a list of foods to eat and those to avoid.
  • Weekly lifestyle challenges that will assist with achieving a healthy weight, while improving overall health.
  • Weekly recipes that are easy to prepare, delicious to eat, and feature nutritious, clean foods.
  • Weekly tips to live a healthier, happier life.
  • Unlimited online support for the length of the program (12 weeks).

 This is what some past participants had to say:

“I lost a total of 11 pounds since completing Karen’s online weight loss challenge and still losing! I followed all the weekly rules and was able to incorporate them very easily into our routines. Yes – I cheated and treated too lol! In the end I have not only lost weight but cut my grocery costs down by $150 for this month! Meal planning was a big part of the cost cutting for sure. It’s amazing how one month can change your mindset and make you realize that what we put in our bodies affect how we feel overall. I truly think that changes to my diet have helped me with my pain management too. Thank you!”

Penny, Ottawa, ON

“I started Karen’s weight loss challenge in January hoping for the best but a little weary that I would not know how to introduce new, organic foods into my diet. Karen assured me that she would help me in every way possible. She provided me with not only recipes and advice, but with a new way of looking at food. Now I know what to look for on labels and how to cook quinoa (which I had never had before I met Karen). I took her Nutrition Assessment and found that I needed to go on a Candida diet to flush my system of toxins. I must say, I have never felt more energetic and healthy. In four months I have lost a total of 18 pounds and I am training to run a 5k in the fall. Life is good! Thank you Karen for getting me started on my new healthy body!”

Erin, Halifax, NS

 

Join with a friend before January 4, 2015 for half-price!    (CLICK HERE to send me an e-mail.)

Space is limited.

 

Register Today button




KAREN’S PERSONAL WEIGHT LOSS JOURNAL

START WEIGHT:  177 lbs.

CURRENT WEIGHT: 168 lbs.

I lost nine pounds in nine months.

When I first started this weight loss blog I was confident I would reach my goal before the summer was over.  Didn’t happen.  Then I asked myself, how long do I keep this up or how much longer will it take to lose the weight?  Well, I took a few breaks along the way.  If you’ve been following you  may have wondered what happened to my updates.  I’m sorry for that, but I wasn’t sure what I wanted to do and I needed time to figure it out.  I have made a decision.

This is my final weight loss blog.  At least for now.  I have plateaued at a total nine pound loss.  I am still struggling with all the same issues I had started with.  That is time management, exercise consistency and intensity.  I have  had many highs and lows along the way.  The truth is (and I know I’m not alone here) I wear a lot of hats.  It’s impossible to wear all these hats every day.  For example, sometimes I wear my chef’s hat (I wear this one a lot) and I spend hours in my kitchen preparing meals for my family.  Other days I wear my  mom hat (this one also gets worn a lot) and I’m spending quality time with my daughter.  Then, some days I wear my me hat.  This is my time.  I work out, go for walks, meditate, read and do all those things that are good for my body, mind and soul.  I need this time, but unfortunately, my me hat doesn’t get worn as often as I’d like.  I also have a business hat, a housekeeper hat, wife hat, friend hat, etc. etc.  So many  hats and so little time…..

If you’ve been following my weight loss journey you will know that my goal was to lose 25 lbs, or to reach a  healthy BMI.  BMI is body mass index and although it’s not the only tool available to track progress it is important to me that I reach that healthy range.  Currently my BMI is 26.3, which classifies me as slightly overweight.  Therefore, I am still working on losing those ‘last ten pounds’.  When I get there I will post my final update.

Hawaii 2006

Me in 2006 at 145 lbs.

In the meantime I want to share my views on weight loss with you.  In my younger years I have always thought that I needed to lose weight, even when I didn’t.  For example, in this picture to the right I was 145 lbs and I felt fat.  I realize now that is my happy weight and I wish I was happy then instead of trying so hard to attain perfection.

I hate that women are made to feel like they have to be ‘skinny’.  No wait.  Not women, but girls.  Young girls who should be enjoying their childhood and their youth.  I hate that my daughter will feel pressure to look a certain way.  In fact, it’s already started!  I swore my daughter would not get caught up in the whole princess thing, but guess what.  It happened.  I did not encourage her to be a princess, but now I find her idolizing Elsa (thanks Frozen! – yes, that’s sarcasm although I admit the movie is pretty awesome) asking for lipstick and earrings, admiring herself in the mirror.  I let her dress up, although lipstick is not an option at this point.  She’s four.  I do it because I have to let her be who she is.  I can only be as honest and real with her as I can, and be a good role model.  This means wearing all my hats.  It means making the time to cook healthy food, while teaching her the importance of nutrition.  It means making physical activity a priority not to achieve some desirable body image, but to be a healthy person.  Most importantly, I want to teach her to be happy with her body no matter what number is on the scale.

Sam doing yoga

My daughter practicing downward dog.

Pregnancy does a lot to a woman’s body.  As does age.  Let’s face it, I am not the same person I was in 2006.  (Yes, that was 8 years ago)  I am not sure if I will ever get back down to 145 lbs.  And maybe that’s ok.  But, I will keep trying to include more quality physical activity into my daily routine, which includes those loathsome squats, lunges and push-ups.  I will practice yoga with my daughter (that’s her to the left, the cutie!) and continue to run not because I need to prove anything to anyone or because I need to look a certain way, but because I know it’s good for me.  I will never achieve perfection and I have accepted that.  I’m good where I am.  Life is short and I am not going to chase the dangling carrot anymore.  I spent too many years of my life feeling I was not good enough and those days are over.  I am proud of my achievements and my life, as imperfect as it may be.

Christmas is upon us and I will be taking some time off to spend with my family.  After the holidays I will continue to work towards my goal (although I will not be posting weekly videos anymore.  If you would like to watch my video blogs click on this LINK)  I invite anyone who is interested to join me in my 12 week online program “Eat Right, Look Great, Feel Awesome!  Not a Weight Loss Plan”.  I stress that it is not a weight loss plan because it’s more about incorporating a real food diet with positive lifestyle choices.  Yes, exercise is part of it although I don’t provide an exercise plan (remember, I’m not a personal trainer).  I do, however, provide a complete nutrition and lifestyle assessment which addresses individual needs and meal plans with recipes.  If you would like to join me in my weight loss journey after the holidays, please send me an e-mail to secure your early bird spot.  Registration is not open yet, but it will be in January 2015.  For more information on the program, visit this LINK.

All the best to you and your family this holiday season and in the new year.

Sincerely,

Karen.

PS  If you would like to read my entire weight loss journey including all written posts, click HERE.

168 lb selfie May 2014

My “after” at 168 lbs.

me and Sam in Florida 3

My “before” at 177 lbs.

 

Country Moments Spa & Wellness Centre

Do you like to be pampered?  Massage?  Facials?  Manicure?  Pedicure?  Reflexology?  Acupuncture?Country Moments Spa

Country Moments Spa & Wellness Centre has it all, plus more!

I have just joined their team!

I am now taking appointments at Country Moments Spa & Wellness Centre in Navan, Ontario.  This is just east of Ottawa, between Orleans and Limoges.  I am available here for individual nutrition counseling and/or genetic testing by Nutrigenomix.  For complete details please click on INDIVIDUAL NUTRITION COUNSELING or NUTRIGENOMIX GENETIC TESTING.  Group presentations and workshops may be available in 2015.

Why not give yourself a healthy, rewarding and relaxing Christmas gift this year!  Combine holistic nutrition with some of the other services offered by the spa and make a day all about you!  Even better, bring a friend!  For a complete list of services offered by Country Moments Spa & Wellness Centre, please visit their website HERE.

To book your appointment, send an e-mail to Karen@natureprenatal.com or contact the spa at 613-590-9999.

If you would like to be notified of any future presentations or events, be sure to sign up for my e-mail list HERE.  I will even send you a free gift!

HAPPY HOLIDAYS!

Deal of the Month

DECEMBER 2014 DEAL OF THE MONTH!

$25 MINI-ASSESSMENT

Veggies - Eat right and meditate

 

 

 

 

 

During the entire month of December, receive a mini-assessment for only $25!

Results are based on a two-page symptom questionnaire.

Dietary and lifestyle recommendations will be sent to you via e-mail within 48 hours.

Happy Holidays!