Shar Leans Weight Loss and Wellness

11/06/2024

As we adjust to the time change we can often struggle with cravings. To help make sure you are having healthy comfort foods look at creating soups, stews and casseroles with lean protein and lots of veggies. Here is a simple, healthy crock pot recipe to add some cozy to your kitchen.

Crock Pot Sour Cream Salsa Chicken
4 boneless, skinless chicken breasts
1 package of reduced sodium taco seasoning mix
1 cup of salsa
2 tablespoons cornstarch
¼ cup ultra light sour cream

Serves 4: 1 Protein

Spray crock pot with cooking spray. Add the chicken breasts. Sprinkle with taco seasoning and salsa. Cook on low for 6-8 hours. When ready remove the chicken from the pot. Place about 2 tablespoons of corn starch in a small amount of water and stir well. Stir the cornstarch mixture in to the salsa sauce. Stir in the sour cream. Let the sauce warm up and serve when hot.

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03/09/2024

Making these for March Break :)

Egg White Cups

3 cartons of egg whites or just use the whole eggs(10-12)
3 green onions chopped
½ red pepper chopped
3 mushrooms chopped (or veg. of your choice)
shredded lite cheese or fat free cheese slices (cut up into pieces)
dried herbs of your choice

Preheat oven to 350º, spray muffin tin (12) with Pam.
Sprinkle chopped onions, mushrooms and peppers in bottom of muffin tin (about ½ full), spoon in shredded cheese, sprinkle with some herbs, pour egg whites over top. Bake in oven for 20 minutes.

You can reheat each day in microwave for 1 minute. Makes a quick breakfast or lunch.
Can be stored in fridge for one week

1 serving is 2 muffin tins: 1 Protein, 1 vegetable

10/14/2023

I just had my morning client ask for a safer cake recipe and thought I would share it with everyone. So easy and so delicious!

Easiest Cake Recipe

1 cake mix any flavour I use chocolate and I use spice cake
1 can of pumpkin puree (15 oz)

Preheat oven to 350 F
Spray a 9 by 13 cake pan with non stick spray
Combine the 2 ingredients and evenly spread them in the pan
Bake for 20-30 minutes

1 piece of cake(2 inches by 2 inches) would count as a starch. The pumpkin makes it healthier because it eliminates the added fat.

07/29/2023

I think this is a very meaningful thing to think about. What kind of tired are you and what can you do the get that rest or that peace. I see a lot of my clients struggling right now with stress, anxiety and life stuff. I know finding that way to peace and calm will help their overall health and wellness in significant ways. I am going to take the time to reflect on this message for me and I hope it helps some of you find areas you can focus on healing. Lets be well together.

04/12/2023

This is a new breakfast favourite at our house.

Easy Oatmeal Treat

3/4 cup old fashioned oats
1/3 cup creamy peanut butter
2 Tbsp of honey

Preheat oven to 350 F. Lightly grease an 8 inch dish with cooking spray

Mix the oats, peanut butter and honey. Spread evenly into baking dish

Bake for 15-20 minutes till oats are toasted brown on top. Let cool completely and then cut into squares.

1 square counts as 1/2 protein and 1/2 a starch

or

make them into 4 cookies and 1 cookie is equal to 1/2 protein and 1/2 a starch

04/01/2023

Here is a link to a YouTube exercise for calming breathing. I think a lot of us could use an effective way to breathe those cortisol levels down. Give it a try and let me know how it worked for you :).
https://www.youtube.com/watch?v=1Dv-ldGLnIY

02/01/2023

https://m.facebook.com/story.php?story_fbid=111351975190688&id=100089476579513

01/27/2023

I am so excited to finally be offering Reiki treatments. It took me a long time to really be ready but now that I have opened up this service I am so happy to see the transformations that are happening here. It is a healing modality that certainly does help with nutrition goals but goes way beyond just that.

Baden Reiki Therapy offers a holistic approach to healing, energy, and restoring health and wellness to your body.

12/17/2022

Some tips for the season...

TIPS FOR THE FESTIVE SEASON
This is the season of festive foods and temptation. The holidays are a recipe for weight gain if you are not careful. The season revolves around cocktail parties, dessert and festive foods. In addition to this you have less opportunity for activity. You can avoid the January blahs and can get through this holiday intact. Of course, you are going to indulge, it ‘tis the season but you can still manage to maintain the losses that you have worked so hard to achieve. Here are a few tips you can start today that will help you to survive the holiday season.

Physical Activity Plan for December
1. To busy to fit in workouts? Accumulate exercise throughout the day. Walk more, hit the gym or break up your usual workout. It all counts.
2. Schedule your workouts and keep the appointments. You wouldn't blow off a business meeting; don't cancel your commitment to yourself.
3. Have a few pieces of equipment at home so that you can fit a bit of activity in during your free time. An exercise tape, skipping robe or even you stairs are an inexpensive way to sneak in some cardio.
4. Take sessions with a trainer. If you can't keep appointments with yourself, this may help, and a trainer can maximize your limited time.
5. Buddy up. If you schedule a walk with your friend you become accountable to another person. Plus, you can have a visit while you are getting in the activity, it can help to make the time fly by.
6. Activity is a great way to get back on track after you have over indulged. Make sure to go for an extra long walk the day after a Holiday Party. It will make a difference.

Physical Activity Plan for the New Year
1. Pick up the pace. Add another few minutes to your routine or increase the intensity of your workout. This will help to kick start your weight loss.
2. Refocus your goals: Together we should set a few goals for the New Year. Let’s set new goal dates and weights in January to help re-motivate.



Eating Tips for December
1. Don't adopt the "license to eat" excuse. One of the most dangerous things people do is decide to deal eat anything and deal with the consequences in the new year. Don’t give yourself permission to do that. You can decide on a few indulgences that it would be a shame to miss out on because they make the season special. For some it is eggnog, others a turkey feast or even mom’s shortbread cookies. Go for it but don’t permit yourself to blow it completely. You shouldn’t be off program more than 20 percent of the time. I do agree that a few treats in moderation will not hurt your weight loss.
2. Concentrate on the other aspects of the season that you enjoy and take the focus off food. Listen to your favourite holiday music or call long-lost friends. It's more satisfying.
3. Watch the alcohol. Some strategies for parties: Make every second drink a glass of water. It will fill you up and keep you hydrated. Cut your drinks with soda water and make sure to count them as your starches.
4. Other party pitfalls: nuts and dips, and anything wrapped in pastry. Instead, dry a handful a raw almonds but beware - a cup of roasted nuts equals about 700 calories (think Big Mac with Fries). Fill your plate with raw veggies without the dip and a little cheese (the harder the cheese the lower the fat). Or have a healthy snack or meal to fill you up before the party.
Eating Tips for the New Year
1. Cleanse. Try the Detoxification Phase of the program if you dare. You can also vow to remove simple sugars and alcohol from you diet for the month of January. Refocus on fruits and veggies, whole grains and lean proteins. Make an effort and your system will gradually stop craving the sugary starchy foods and your energy and motivation will quickly return.
2. Up your water intake to a minimum of two litres a day, more if you're active. Also, try warm water with lemon in the morning - it's a natural detoxifier.
3. If you don't have it, you can't eat it. Minimize the goodies you keep on hand at home.

09/02/2022

Thanks fo voting me into the top ten everyone 😊

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07/05/2022

Thanks for the nomination. I have some super wonderful clients and I appreciate the readers choice nomination :)

Show your appreciation for the businesses, people, and service providers who make our community great. Choose from the list provided or make a suggestion. Come back often and nominate as many times as you like, until July 11th, 2022.

01/08/2022

Are you trying to stay well during this next wave of sickness? Here are a few Sharlene tips:
1. Hydrate. Drink lots of water and include hot lemon water and herbal teas.
2. Sunshine and fresh air. It is cold out there so you may just aim for a short brisk walk around the block or set up your treadmill in a sunny room for exercise sessions.
3. Limit the sugars and simple carbohydrates. Eat fewer of these and aim to fill your plate with protein and veggies.
4. Make sleep a priority.
January is a great month to introduce a few of these lifestyle changes. You are in control of you and right now that may seem like the only thing we have control of so work on finding some of these routines and habits that help you stay well during this pandemonium :).