Tag Archives: Holidays

Categories Free Resources, Watch

How to prevent winter weight gain

Long cold nights and the holiday season can be an ideal formula for potential weight gain. In this 7-part series, I provide you with some simple, realistic and doable ways to enjoy your favourite foods while preventing potential weight gain.
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Categories Read

5 pointers before starting a fat-loss program

The formula for weight loss – energy in versus energy out – may be simple but, for most of us, is not easy. What I have learned over the years of working with a wide variety of clients is that the reasons for overeating are many and can be different from one person to another. Some reasons may stem from physiological, emotional, and/or mental struggles, which means that when we want to lose fat, everything should be taken into consideration and not just the mathematical formula.

Dig in for your real reason

Ask yourself why you want to lose weight and be as honest about it as possible. Throughout the years of my practice, I have heard a variety of reasons, some of which are: To be able to receive compliments that will make me feel a certain way; for health reasons; to fit into certain clothing as I used to; to satisfy someone else’s wish about my weight and many other reasons. Please dig deep and find out your personal reason and ensure it is a good reason which will keep you motivated throughout the process.

Prioritize your health

In order to lose weight, you will need to provide your body with less energy than it is used to. That can cause some fightback from your body while it adjusts to the new, lower energy input. Therefore, before starting a weight loss regime, ask yourself whether you are physically healthy. Check with your doctor and get his blessing. You see, when we are not healthy, our magical body does a lot to deal with the illness and uses many resources to improve on that issue. Adding another big task such as weight loss is not always beneficial. Yes, there are certain illnesses that weight loss could help with, but in such cases, the process has to be done in a very specific way.

Put the scale away

In a normal fat loss program, fluctuations in weight and the way we eat are common. One day you can stick to the program religiously and the other you are invited to a party where you indulge and stray from the program. Our body is not built to have the same weight 24/7/365. Some days we retain water, some days we are menstruating and some days we moved a bit more. The number on the scale can drive us crazy and, most importantly, it does not tell us much about the composition of the weight we have lost or gained. So consider putting the scale aside. Good feedback for your weight loss would be the way your clothes fit you as you progress with the program.

Consider working with a professional

Before starting a fat loss program, there may be some questions you want to ask yourself. Some examples are: Which weight loss diet should I go with? What is the best and most suitable for me? Is the diet I am going on sustainable, healthy and safe? Remember that trendy diets are just that – trends. Most of them do not work and if they do, more often than not, they are not sustainable and/or safe. Your new diet should be personalized and fit you based on a large range of factors that are unique to you.

Let them be

So your auntie, co-worker, mother and friend all have something to say about your choice of diet? That is their problem, not yours. Do your research for the best and safest solution for you, put your head down and do what you need to do to get to your goal without allowing anyone to discourage or confuse you. As we are exposed to so much information about nutrition, so much of it can be unsafe, and mostly – not considering you. Many diets are general and may or may not work for you and be safe for you. You are unique and so is your fat loss path. If you can, work with a professional and stick to your plan.

Categories Recipes, Sip

Naturally sweetened hot chocolate with spices

Naturally sweetened hot chocolate with spices

Author Shani - Lemon Tree Nutrition
Hot chocolate goes together with cold nights, a cozy blanket and a good book, Christmas time etc. The store-bought version may be full of sugars and additives, so here is a healthier, nourishing and satisfying version.
The spices listed can be omitted or personalized based on your preferences. The use of dates to sweeten this hot chocolate provides many benefits. Dates are a good source of iron, magnesium, fibre, vitamin B6 and potassium.
Prep Time 10 minutes
Cook Time 3 minutes


  • A small pot
  • Blender with a lid
  • Your favourite mug


  • 1 cup of preferred milk (dairy or plant-based)
  • 3-4 Medjool dates pitted
  • 2 tablespoons cocoa powder unsweetened
  • ½ teaspoon cinnamon powder
  • A pinch of ginger powder and grated nutmeg optional


  • Whipped cream dairy or plant-based
  • Grated dark chocolate regular or vegan
  • 1 cinnamon stick for garnish


  • Place the pitted dates in a small bowl and top with about ½ cup of boiling water. Set aside.
  • In a small pot, place your milk of choice and heat until small bubbles form on the surface. Remove from heat and carefully pour into your blender.
  • Drain the dates and add to the blender. Add the cocoa and spices.
  • Start blending on a low and carefully increase speed to allow all ingredients to blend and for the mixture to be smooth.
  • Carefully pour into a mug.
  • To serve, garnish with whipping cream and a cinnamon stick, top with grated dark chocolate, sprinkle some cinnamon powder.


*This beverage can be made dairy or plant-based. You can increase or decrease the number of dates used to adjust the sweetness to your preference.
Categories Free Resources, Read

Holiday Season Without the Extra Pounds

Celebrate the Holidays
Without the Extra Pounds

Food is a part of most celebrations. Gathering loved ones, sharing some delicious food and indulging together. But it may come with a price. Here are some ways to enjoy the holidays without the extra pounds.

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