Weight Loss & Management
This information is not intended to replace appropriate professional advice. Please check labels for contraindications and consult your pharmacist if you are on prescription drugs. These suggestions are based on over 40 years of customer experience at Jo Anne's Place.
Achieving a healthy weight is about much more than a number on a scale. Focus on caring for YOURSELF and take pleasure in making changes that improve your health, your confidence, and quality of life. Make changes slowly, progress does not happen overnight. Most of all, treat yourself with love and kindness during the process.
A Balanced Alkaline Diet
- Drink 7-10 glasses of filtered or spring water. Chlorine can interfere with thyroid function, which impacts weight.
- Consume a diet that is 75-80%
alkaline forming with antioxidant rich fruits, vegetables, raw seeds, nuts, beans, legumes and whole grains. There is mounting evidence that a whole food, plant-forward diet is the best way to maintain a healthy weight and reduce your risk of cancer and heart disease.
- Organic foods are the safest way to nourish yourself - a wise investment!
- Have complete protein no later than lunch for better assimilation of amino acids.
- Combine foods for optimum digestion: fruit on an empty stomach 30 minutes before others foods – animal products and starches digest in very different gastric secretions and should not be eaten at the same meal (according to
food combining guidelines based on Ayurvedic practices).
- Take 2 tsp apple cider vinegar and honey (opt) in tepid water with meals. It increases thermogenesis, aids digestion, regulates blood sugar, and reduces fat storage.
- Have a ¼ teaspoon of nut butter (raw almond is alkalizing) at intervals through the day to balance blood sugar, stimulate your liver, and ease food cravings.
- 1-3 tbsp ground flax to promote hormone balance and a feeling of fullness.
- Use coconut and MCT oils to balance blood sugar levels and aid in fat burning.
Basic Supplements - Elevate nutrition from adequate to optimum
- Bio-Strath – aids in digestion, assimilation, elimination, and energy production. Promotes health of gut and intestinal microbiomes.
- Vitamin D – 8,000 IU for one month then reduce to the upper limit of 4,000 IU daily – a deficiency is associated with obesity.
- Vitamin C - anti-inflammatory, reduces anxiety (helps lower cortisol) and fatigue.
- Magnesium – necessary for muscle development and resetting metabolism.
- Omega-3 fatty acids – anti-inflammatory, promotes hormone balance.
- Probiotics – correct pH, improve digestion, support the immune system, helps ease stress and anxiety (the gut-brain connection).
Special Aids for Weight Loss - For short term use
- Acetyl L-Carnitine – converts fat into fuel, regulates blood sugar levels, improves circulation and cardiovascular functions, increases energy.
- Black Seed Oil (cumin) – increases metabolism, supports weight loss and immunity.
- Have ½ tsp of manuka honey as a tasty “dessert” after meals. Manuka boosts your immune system, increases enzyme activity for better digestion, and the levulose content metabolizes slowly so you feel satiated longer.
- Holy Basil and other herbal teas are helpful between meals when food cravings arise. Also helps to reduce stress and relieve cortisol levels.
Diet Fine Tuning
- There is no accurate magic daily calorie allowance. To achieve a lighter body you want more light filled food. Have juicy fruits, vegetables and broth-based soups or bone broth. You can have as much of those as you want without counting another calorie.
- Each day, focus on living food and their fresh juices first. Add a little protein to one meal and a little grain or starchy veg to another. Keep it simple. Fuel your body like a Lamborghini!
- Classify your food choices as “moving forward” or “moving backward”. Think about what you are eating and what it is doing for your body and your health.
- Concentrate on building your discipline muscles. Abe Lincoln defined discipline as choosing between what you want now, and what you want most.
- Avoid distractions like TV when eating (I know, it's hard!). Listen to your body. Give your meal your full attention and practice stopping when satiated, a little before feeling full.
- Healthy eating is a preference, not a prison. Set aside a day each week as a treat day and indulge in some fun foods. Pay close attention to how your energy and sense of well-being are affected by not so healthy foods. You may be quite happy when you return to your healthier menus!
Crank Up The Activity Dial
- Time outdoors has multiple benefits. We just feel more alive connecting with Nature. Get some outside/exercise/fresh air/sunshine time every day.
- Dr. Zack Bush has a 4-Minute Workout you repeat 2-3 times a day. It boosts nitric oxide production which increases energy and encourages fat loss.
- Another easy exercise to fit into your day is rebounding. As you gently bounce for just a few minutes 100,000 pounds per square inch of gravity will be pushing back, toning your muscles and flushing your lymphatic system. VILPA is another option!
- Get a pedometer (or use your phone) and challenge yourself to walk an extra 100 steps each day until you are routinely walking 10,000 steps.
- The lungs are an excretory route for fats! Through exercise you naturally breathe more but you can practice rhythmic breathing anytime. Most loss takes place while you sleep and by developing deeper breathing patterns while awake, you will naturally breathe more efficiently when sleeping. Alkalinity improves, too!
- A sluggish lymphatic system leads to weight gain. Dry body brush 2-3 times a week.
- If 'working out' is not your thing, give gentler forms of movement a try. Yoga, Mat Pilates, and walking are all amazing ways to get your body moving and blood pumping!
Final Suggestions
- A cleanse is a great kick off to a new lifestyle. It will likely result in some weight loss and tune up your metabolism. One of the ways the body protects itself from damaging acids is to create more fat cells to store it.
- Keep all pathways of elimination open. As your body casts off waste and excess fat you won’t want anything obstructing its exit! Dry body brush to keep skin pores clear and the lymphatic system flowing. Take enough magnesium and vitamin C to keep bowels moving easily.
- Keep a journal to track your progress and celebrate your wins along the way.
It takes a certain single mindedness to make lifelong lifestyle changes, but what could be more worthwhile? 😊
*Updated December 2024
Carrot ribbon salads are going viral on TikTok again! These went around a few years ago and are making a comeback thanks to creator @cassyeungmoney . Raw carrots are great for immune function, digestive health, and vision - they are packed with antioxidants! See our take on the recipe below:
Looking for a wholesome breakfast, snack, or dessert that's as nourishing as it is delicious? Chia pudding is a true superfood staple. It's easy to prep, endless customizable, and packed with fibre, omega-3s, and plant-based protein. We're sharing 3 flavourful twists on chia pudding: Chocolate, Strawberry Matcha, and Berry Dragonfruit - all are vegan!
When the summer sun is high and you're craving something cool, refreshing, and tangy, this Razzleberry smoothie is the answer! With juicy raspberries, creamy banana and coconut milk, and a splash of zesty lime, it's a vibrant combination of sweet and tart. Plus, chia seeds add a little boost of plant-powered energy!
Many of us can't go a day without caffeine. It has come to the point where a lot of us are reliant on it, so it's probably a good time to do a deep dive into caffeine and find out how healthy/harmful it is. What is Caffeine? Caffeine is a natural stimulant commonly found in tea, coffee, and cacao plants. It stimulates the brain and central nervous system, helping you stay alert and prevents you from feeling tired. How Does it Work? Once consumed, caffeine is absorbed from the gut into the bloodstream. It functions by blocking the effects of adenosine, which is a neurotransmitter that relaxes the brain and makes you drowsy. What Are the Benefits? Improved Brain Function As stated above, caffeine works by blocking the brain-signaling molecule adenosine. This causes an increase in other signaling molecules, such as dopamine and norepinephrine, which in turn, can benefit your mood and brain function. One review reports that after participants ingested 37.5–450 mg of caffeine, they had improved alertness, short-term recall, and reaction time. Metabolism Because of the way it affects the central nervous system, caffeine may increase metabolism by up to 11% and fat burning by up to 13%. In fact, 300 mg of caffeine per day may allow you to burn an extra 79 calories daily. This amount may seem small, but it’s similar to the average yearly weight gain of 2.2 pounds. Exercise Promotion In regards to exercise, caffeine may help the body use more fat as fuel. This can be helpful, as it allows glucose stored in muscles to last longer, which delays the time it takes your muscles to reach exhaustion. It may also improve muscle contractions and help you deal with fatigue better. May Protect Against Heart Disease and Diabetes You may have heard that caffeine raises the risk of heart disease. This is NOT true. Evidence shows a 16–18% lower risk of heart disease in men and women who drink between 1–4 cups of coffee daily. Other studies show that drinking 2–4 cups of coffee or green tea per day is linked to a 14–20% lower risk of stroke. It may also protect against diabetes. A review noted that those who drink the most coffee have up to a 29% lower risk of developing type 2 diabetes. Similarly, those who consume the most caffeine have up to a 30% lower risk. Negative Effects Like all things, there is a limit to the benefits of caffeine. Caffeine consumption is generally considered safe, although habit forming. Generally, about 400 mg of caffeine is considered to be safe. This amounts to 2–4 cups of coffee per day Some side effects of consuming too much caffeine include: anxiety, restlessness, tremors, irregular heartbeat, and trouble sleeping. Too much caffeine may also cause headaches, migraine, and high blood pressure in some individuals. Alternatives If you don't enjoy consuming caffeine or are just looking for ways to increase your energy without it, there are several exercises you can practice: Start With A Snack If a food has a low sugar index, your body will absorb it slower than it would regularly, which doesn't lead to a sudden drop in energy. Try to make it something with a combination of carbohydrates, fats and proteins. Carbs will provide quick energy and the fat and protein will keep you full and stop your body from burning energy too fast. Certain greens like spinach. collard greens or chards can also help you avoid an energy slump. Foods like these are naturally high in fiber, which can aid with glucose absorption and helps your blood sugar levels stay steady. Exercise Exercise, can be a great energy booster, even if it's just a simple walk. When you exercise, the cells in your body indicate that they need more energy. Our bodies are able to rise to the occasion and provide us with more. It can also trigger norepinephrine, which is a chemical in your brain that helps you feel awake and alert. Take a Power Nap A 20-minute nap is the perfect time to get the restorative benefits of the first couple of stages of sleep. Note that you should be careful napping for more than 20 minutes as it can lead to grogginess. Also, avoid napping later in the day as it may disrupt your sleep cycle. Do not rely on naps to make up for a full good night's sleep. Types of Caffeine Different From Coffee Caffeine isn't just in coffee, it's in a whole bunch of other food and drinks as well like: Coca Beans and Chocolate: Just like coffee beans, cocoa beans naturally contain caffeine. This means that all foods containing chocolate have some form of caffeine in them. 100% cocoa chocolate: 240 mg of caffeine — the equivalent of 2.5 cups of regular coffee Bittersweet chocolate (55% cocoa): 124 mg of caffeine Milk chocolate (33% cocoa): 45 mg of caffeine — around the amount of caffeine in a cup of black tea Green Tea: Green tea is a natural source of caffeine, providing about 30–50 mg of caffeine per 8-ounce (240-mL) serving, depending on the age of the leaves used. Gum: Gum is a soft, rubbery substance that has caffeine added to it during production. Some brands can provide up to 50 mg of caffeine. Conclusion Caffeine is not as harmful as you might think and actually has a lot of benefits associated with it. Like all things, it should be used in moderation as too much caffeine can cause side effects like: headaches, migraines and high blood pressure. But if you're feeling tired, you should be fine consuming a little bit of caffeine. It's best to stay alert and awake!
With so many sugars and sweeteners on the market today, choosing the 'right one' can feel overwhelming. From truly natural sweeteners like honey and maple syrup to sugar alcohols and zero-calorie artificial sweeteners (aspartame being the big one), the options on shelves today are seemingly endless - but some come with serious health risks and drawbacks. Whether you're managing your blood sugar, trying to cut down on sugar intake, or simply just want to better understand what you're putting in your body - we're here to help! A high sugar intake is not healthy for our bodies, but let's face it - it is very difficult to cut out sugar entirely. And as studies emerge on the effects of sugar substitutes, we are better understanding the risks associated with many of them. So, when you're looking for a bit of sweet whether its in your coffee or you're reading the ingredients list on a product in the grocery store it is best to be informed. In this post, we'll break down the pros and cons of each category - and some of the most popular kinds in each - so you can make more educated choices and find what's best for you.
With all the talk about different sweeteners lately, we thought we'd go on a deep dive into one of the oldest sweeteners known to human kind-- honey!
June is Men's Health Month and we'd like to take this time to highlight an issue that affects many men: avoiding or ignoring health concerns when they arise.
Family is at the heart of what we do, and how we started. Our founder, Jo Anne, recognized that her children were experiencing food allergies and other health challenges but had few options available in rural Lindsay, Ontario.
Questions about our Bulk Bags? Let's answer some FAQs: “Are the bags compostable or recyclable?” Some of our bulk bags are compostable, some are recyclable. Compostable bags will have the Turtle symbol on the back of the bag 🐢, while recyclable bags have the recycle symbol on the back ♻️ “What is Turtle Films?” We work with Rootree to make our bulk bags, and Turtle Films is the name of their proprietary (but 3rd party tested) compostable material that the bags are made of. “What are the compostable bags made of?” The compostable bags (Turtle Films) are made of 98% certified home compostable materials like wood pulp cellulose, starch blend and other non-GMO plant-based renewable materials. “Do the compostable bags really compost?” Yes! Several of our staff members have put the compostable bags in their home compost bins and saw them break down. It can take them 8-12 months to fully decompose in a home compost bin. “Where do I put the compostable bags?” If you have a home compost bin, that is your best bet. You can place them in your kitchen compost bin collected by the city - however because they resemble plastic, they may not be properly dealt with at the processing facility and could be sent to the landfill. The good news is that if sent to the landfill, they still will not turn into microplastics or release harmful chemicals into the environment. “How long can the compostable bags last?” The compostable bags are designed to last up to 6 months when stored between 15-16 Celsius at low humidity. “What are the recyclable bags made of and how to dispose of them?” The recyclable bags are made of Polyethylene (FDA approved) and incorporates Post-Consumer recycled and Post-Industrial recycled materials. They are recyclable under Code 2 and can be placed in your blue bin. Have any more questions? You can read more about Rootree's Compostable Bags here , and their Recyclable bags here . Or feel free to contact us and we would be happy to answer your questions.
Metabolic flexibility means your body can switch between different types of fuel, like fats and carbohydrates, depending on what’s available or how active you are.