Author Archives: SamanthaWellness

About SamanthaWellness

My name is Samantha Allard, I am an Integrative Nutrition Health Coach and a Red Cross First Aid Instructor. My friends call me Sam. I live in Muskoka, Ontario with my partner Scott and retired sled dog Edith on Lake of Bays. Being close to nature has always been a priority of mine, it is a deep rooted part of who I am.   Through my life I've worn every pant size. I've gained weight, lost weight, let it all go, and worked to get fit. Energy levels and feeling confident in my clothes have been what I've struggled the most with. I’ve worked many jobs that require high energy in the outdoor industry. I've experimented with food and I've figured out what gives me the most energy and was quite surprised by it. I now feel the best I ever have and wear a smaller size than I did in high school! I was tired of being tired and carrying around an extra 15 pounds. I believe working together we can get you there too, without starving or being deprived! We all have an ideal weight and an image of ourselves we would like to see in the mirror.    All my grandparents have passed away in my opinion all too young. I’ve studied nutrition and longevity, because I want to live a long, happy, and healthy life. I realized I am in control of my life and get to choose how I want to feel. I choose amazing!    Working with me as your health coach is for you if: you want increased health and energy. are ready to make changes to your diet and lifestyle, but just don’t know where to start. are willing to create habits that will transform you to your natural weight and stop dieting. you no longer feel your best and want some support and accountability to feel great again at any age.   Working with me as your health coach is not for you if: you want to go on a diet and lose weight fast. you want a solution from a magic pill. don’t want positive sustainable change for a healthier life. you are perfectly happy with how you feel and look in the mirror. I received my training from the Institute for Integrative Nutrition, where I was trained in more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals. Learn more about my training and my unique approach to health coaching. Are you curious about how health coaching can help you? Let’s talk. Schedule an initial consultation with me today. Not ready for a consultation? No problem get free health tips, recipes, and videos sent to your inbox. I have so much to share with you.

My New Waistline Journey

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I was at a social event last week, the official opening of the Muskoka North Good Food Co-op that I can’t be more proud to be a part of and my favorite place to grocery shop. I was talking with some lovely ladies and one of them said skinny doesn’t mean healthy. I can’t agree more, but your ideal weight will make you feel your best so you can do ALL the things you want to do. This is a journey towards health, which so often leads to weight loss and connecting with your body. There’s 10 years and 30 pounds between my before and after photo. This is my journey.

When I left home for college I didn’t know very much about cooking or what to eat. Grocery shopping was a steep learning curve. My mom did a good job of feeding me, I just never took the interest or time to learn. My roommates were the same. We made a lot of instant food and even got excited about enjoying instant mash potatoes and gravy for dinner. Just instant potatoes and gravy. I gained 20 and then 30 pounds in that first year.

Nothing changed for me for a couple of years, until I got a new roommate who was used to cooking for her family through high school. We were eating proper meals on a regular basis. My weight started going down naturally, but we were still eating lots of junk too between our regular good dinners. My muffin top never went away, I started to realize the power of food.

I learned to really understand the power of food when I started back country camping. I was studying Outdoor Recreation and Leisure, we did a lot of field trips in the form of wilderness camping. We learned the importance of food and food stress in a groups. We spent a lot of time discussing what to eat on these trips and how much to bring, planning everything out for three days in the wilderness. Out there, eating this food is when I felt my best. We put thought into our protein intake and nourishing our bodies while being physically active. I had scraped the surface of wanting to learn about nutrition.

After University I worked in the outdoor education/recreation field, it was physically demanding, and now I knew how to keep fed and how to feed a hungry crowd. I didn’t know how to cook or grocery shop very well yet. I never read ingredients or labels, just the sale prices. Because of how active I was, I was in my best physical shape ever; but I was tired a lot and had lots of crazy cravings. I needed a break, I used my savings and my partner and I traveled the Caribbean for 2 months.

I didn’t want to go back to the exhaustive work I was doing. I wanted to start a business and I wanted to learn about nutrition. I studied nutrition for a year when we returned home. I learned so so much I never knew or thought to ask before. I was so worried about gaining back the 30 pounds I lost by leaving my active lifestyle, but I learned how to fuel my body. I don’t feel exhausted any more, I don’t get the cravings I used. I don’t get “hangry” (hungry + angry) like I used to. I enjoy cooking (most of the time) now after all I have learned. My waistline is as trim as it has ever been. I now wear a smaller pant size then I did when I was in high school. Eating clean and whole food without feeling deprived and still indulging in wine and ice cream has got me feeling and looking my best ever.

I’m so inspired to share everything I’ve learned about nutrition and the food industry. I want all women to feel awesome in their bodies. Life is short, you deserve to feel your best. I want to help you get there. I will be spilling secrets on My New Waistline webinar this week.

Monday Oct 29 at 10:00am
and
Thursday Nov 1 at 8:00pm

Can’t make it? Sign up anyway for the replay to watch at your leisure.

Wishing you your best health and a slim waistline! I’m rooting for you. I feel very vulnerable sharing my story with you, but I know it’s important. I want to support you in your journey. Mine spans 10 years, it is unique and yours will be too. Let me guide you on your weightloss journey, so you can feel your best to do ALL the things you want.

New Waistline Webinar

CLICK TO SIGN UP

 

 

 

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Sugar Free Challenge

How do YOU feel in your body, what do you need, what does your body want? Do you know?

I crave sugar a couple times a week, more if I’m being honest, more often than not I give into it with chocolate or ice cream. It feels so good going down, that feeling doesn’t last long until I want more or I feel cramping and gross and ultimately regret it. That could be the dairy in the ice cream, maybe not the sugar. However, maybe like you I know the sugar energy crash all to well. I will yawn all afternoon and feel sluggish, if I fight the craving and don’t give in I don’t get as tired in the afternoon. Just my personal observation. I have learned to take the sugar in small doses. I also know the more sugar you eat the more you crave it also the more your waist line grows, so I’m ready to challenge myself and others to cut it out for a week. We can do it together. It will make for a clearer picture of how sugar really makes you feel and how it is affects your body, including your waist line.

Knowing this, I still eat the ice cream a couple of times a week. My day job I’m the Assistant Manager at a local marina and we serve ice cream. I love ice cream and when I’m serving ice cream a lot I can’t help eating it. SO I do, I don’t feel guilty for it, I am aware of the trade off of the short sugar high for the sluggish afternoon. I just try to not eat it everyday until my pants get tight. Everything in moderation.

This challenge is about tuning in to your body and understanding how you feel related to what you eat. Taking notice of the effects of food on your body. We are all so busy all the time, how often do you check in with yourself? Before it’s too late and you are sick and have to slow down and take care of yourself.

Being in tune with your body and knowing how to fuel it to keep a slim waist line and feel vibrant is so wonderful. That is what I want to help you with.

The Sugar Free Challenge kit will provide you with options for meals and snacks so if you are wondering what the heck you’ll be able to eat. If you want to feel your best in your body getting aware of hidden sugar and what it does to you is the best place to start. Let’s do this free challenge together.

Join me Monday! CLICK HERE

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Beef Stroganoff

I never used to cook, mostly because I didn’t know how. I’ve done a lot of experimenting in the kitchen over the last 4 years and I’ve come to really enjoy getting creative in the kitchen. I haven’t gotten very good at planning a weeks worth of meals and getting all the right groceries, instead I get lots of veggies I love, and high quality meat then throw things together.

Do you use recipes? I look at recipes for inspiration then work with what I have. The other day I had frozen ground beef, and we didn’t have beef for a while, so I chose it for dinner. I didn’t feel like having tomato sauce, and I had egg noodles. Beef stroganoff came to mind, I’ve never made beef stroganoff, so I googled it and found a basic recipe. Turns out it’s made with striploin beef, and typically only contains mushrooms and onions. I loosely followed the recipe with the ingredients I had and what I wanted to eat. It turned out great, so great I want to share it with you, and I will make this again.

Beef Stroganoff

Ingredients:
Ground beef 1 pound
1 Onion
Mushrooms
1 clove Garlic
Zucchini
Broccoli
Broth (beef broth, I only had Pho Vegetable broth, it was still really yummy)
Butter
Sour Cream (optional) or plain greek yoghurt
Egg Noodles

Directions:
Cook ground beef in a skillet that you can add everything to over medium heat. Boil water in a pot for the egg noodles. Chop up all you veggies. Once the ground beef is mostly cooked add the onions and garlic, once the onions are soft, add the mushrooms. Once the mushrooms are soft add a tablespoon of butter and the chopped up zucchini. Once the butter is melted add 2 cups of broth. Most recipes will call for beef broth, I used Pho Vegetable broth, because it’s what I had, any veggie broth will do. Cover and allow to come to a boil. Once the broth comes to a boil add the broccoli, leave uncovered to simmer and reduce. Add your egg noodles to the boiling water, let cook, then drain. Turn the heat off the beef and veggies, add 1/2 cup of sour cream, stir in, serve over egg noodles. Enjoy!

Want more recipes that will increase your energy and make you feel great!? I’ve created a 3 day Fight the Fatigue Meal Plan, click below to get it!

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Chicken & Veggie Curry

I had a friend make this for me, and just fell in love with it. It was easy, satisfying, and incredibly tasty. It has a rich and creamy taste, but is good for, since that richness comes from the coconut milk. I will definitely be making this recipe again and again.

Chicken & Veggie Curry over Rice

Ingredients:

Red curry paste

coconut milk

Ginger (1 square inch finely chopped)

Bamboo shoots

Broccoli

Zucchini

Lime (or lime leaves)

Red pepper (sliced thinly lengthwise)

Chicken (optional)

Directions:

If you are adding chicken, cook it first. However you’d like, we roasted a whole chicken in the oven and then cut it up to add in. In a frying pan mix together 2 tablespoons of curry paste into one can of coconut milk. Add the ginger and bamboo shoots. Let simmer on medium heat for 10 minutes. Add in the broccoli and zucchini, let simmer for 5 minutes until they turn darker green. Add in the lime or lime leaves and the red peppers, let simmer for 5 minutes until the peppers are soft. Serve over rice. Enjoy!

Want more delicious and good for you recipes? Click Below.

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What is Eating Clean?

Eating clean has become a trendy term. You may have heard me talk about how I’ve cleaned up my diet. Not quite sure what it means? Let me share.

The food industry has become a filthy place, believe it or not, we expect all food put onto the shelves in grocery stores to be good or at least safe for us. I also used to think it wouldn’t or couldn’t be there if it were dangerous. Sadly money talks in all areas of the world, including the food industry. Our food has been changing in the last 50 or so years, and most of us have been unaware of it. I know I was until I started studying nutrition.

There is little research done on the long term effects of chemicals in our bodies, which get there from the food we eat. The most harmful ones are the chemicals not on the label; sprayed on the vegetables, or given as medication to the animals we eat, or genetically modified right into the seeds.

I should warn you now…the more you learn about this, the harder it becomes to grocery shop and choose food you want to eat. But the better you will feel.

Do you know what a GMO is? A Genetically Modified Organism has been changed at the seed level to withstand the heavy spraying of pesticides, and it is not required to be labeled. It has come to the point that if produce is not organic or Non-GMO it is covered in chemicals that are now grown into the food. 

Our bodies do not digest chemicals well, more often than not the body will become inflamed, will bloat, and spend lots of energy fighting or doing its best to digest these chemicals. You feel sore, achy, and tired. 

This is why when possible, buy organic, or look for the Non-GMO label. Consider where your food is coming from and how it’s been treated, whenever possible buy local from a trusted source.

Grocery Shopping Tips:
1. The clean food is found around the perimeter (the outside aisles) of the grocery store. The isles are full of processed junk.  
2. Read the ingredients: how many are there, do you know what they are.
3. Buy organic or non-GMO, or a trusted local source
4. Play detective; where did the food come from, do you trust it, what’s in it?

Eating clean is simplifying the food you eat.

Look at the ingredients of everything you eat.

Can you pronounce them? Do you know what they are?

Eating clean is eating products with 3 or no more than 5 ingredients that are not chemicals.

 

This is one of the things I talk about in my Feel Better Webinar. Sign Up to learn more ways to feel vibrant and shed unwanted weight.
CLICK HERE.

Feel BetterWebinar

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Healthy Tips to Hold onto when your Routine is Gone

Have the holidays messed up your routines?

Just like in nature we go through seasons in our lives. Through periods of change it can be hard to hold on to what makes you feel good. You lose focus on yourself and draw your attention to the change in your life. Yourself often seems like the easiest thing to shift your priorities away from.

When your routine fades and your busy keeping up, start with baby steps to get back on track.

Carry around a water bottle, sip on it all through the day. This is the most important thing you can do for yourself. Hydrate! There’s nothing more important and where you will feel the biggest difference. Never get into the car without a water bottle.

Rest. Sorry to say it, because you might be thinking “yeah right!?” who has time for that. Make time, go to bed early, don’t worry about your messy house, have a bath. You can’t give from an empty cup. What self care practices recharge your battery? Do it.

Eat Breakfast. Whatever you can manage. Something with protein in it to start your day is best. Eggs, nuts and seeds, peanut butter, almond butter, or greek yoghurt. Oats have a little protein in them and you can add lots of things that do.

If you don’t eat breakfast your body goes into survival mode and will use as little energy as it can get by with and store the rest. This storage becomes fat. Your body gets concerned when you don’t eat and enters the survival mode not knowing when you will eat next and when you do it will continue to store energy instead of use it. Humans are capable of living without food for three weeks. To get your body out of survival mode you need to eat consistently, especially breakfast.

Here a couple of recipes to help.

Power Oats

Don’t use quick oats, they have been stripped of fibre and nutrients in the processing. Regular oats or steel cut oats are best. 1/2 cup per person works well and double the amount of water. (1 cup of oats add 2 cups of water) Let simmer on medium heat until  it becomes the consistency you like best.

Ingredients you could add:
hemp seeds
maple syrup
honey
cinnamon
pumpkin seeds
any nuts and seeds (I really like walnuts in my oats)
dried cranberries
fruit of any kind
greek yoghurt

Get creative try new things.

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Smoothies

Ingredients:
frozen strawberries
frozen blueberries
frozen mixed berries
celery
kale or any leafy green
unsweetened coconut milk
unsweetened almond milk
cinnamon
lemon
any fruit

Most Important Ingredients contain protein:

chia seeds
pumpkin seeds
hemp hearts
soft tofu (non GMO)
almond butter
any nuts or nut butter
walnuts
plant based protein powder

Strawberry Almond Smoothie
Serves 1

2 tablespoons unsalted almond butter
3/4 cup light unsweetened coconut milk
1/2 cup unsweetened almond milk
1/2 cup frozen organic strawberries
2 tablespoon help hearts
2 tablespoon chia seeds

Blend together until smooth. Enjoy.

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Strawberry Green Smoothie
Serves 1

1 cup of Kale
1/2 cup of strawberries
1/2 banana
1/2 lime wedge (peeled)
1 cup almond milk
small hand full of walnuts

Do you want to feel better than you do now? More energy, less fatigue, and more vibrant.

Click to get my FREE 3 Day Fatigue Fighting Meal Plan.

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Homemade Chicken Soup

I love cooking a whole chicken in the oven, it takes longer but it’s juicer and then you can make soup afterwards! Pulling a whole chicken out of the oven and carving it up, makes dinner feel like an occasion, it’s a great one for company. Especially if you can tell them a few months ago the chicken was running around your yard, it’s something I can do for the first time.
I know at least four people who were vomiting for at least 24 hours last week. One of them was my partner who didn’t leave the couch for a whole day; he was begging for gingerale and chicken noodle soup when I got home from work. Lucky for him I’ve been keeping homemade chicken broth in the freezer.
Ever wonder why chicken noodle soup is what a lot of people want when they are feeling ill? I learned some of the energetics of food, when you consider the energy that is in your food as it grows and you are what you eat. Chickens are light, move quickly, and have a lot of bounce in their step. You want some of that energy when you’re feeling sick.
Chicken Soup
Broth:
After having a whole roasted chicken for dinner, put the carcass, bones, skin, and any meat you’re not going to eat into a slow cooker (or croc pot). Add enough water to cover the carcass, set it to cook over night for as long as the longest setting allows. Mine will cook for 10 hours. You will have the best chicken broth in the morning full of good healthy fat and nutrients. Once finished, with a slotted spoon remove all the bones.
Now you have concentrated chicken broth, if you are not going to make soup right away, put it into containers and freeze it until you want chicken soup.
Chicken Soup:
You can have whatever you like in chicken soup, if you want onions, I would saute them in a little olive oil before adding the broth. For plain chicken noodle soup, put the broth in a pot (frozen or not) add equal amount of water. Once the soup comes to a boil (if it’s frozen everything is melted) add your noodles of choice. I like egg noodles in chicken soup. Add salt and pepper, once the noodles are cooked it’s ready to enjoy.
For more great recipes get my Free Fatigue Fighting 3 Day Meal Plan. Click Below.
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