We are close to the New Year – have you decided on any resolutions? If you haven’t started thinking about it, consider taking the time to commit to one small healthy change. Here are some suggestions:

  • Don’t eat after 7 p.m.

  • Drink a healthy protein shake for breakfast.

  • Cut out that daily sugary snack.

  • Exercise a minimum of 4 days each week.

  • Join a fitness class or sign up for small group training

I hope you never eat these 5 foods

The world of fitness and fat loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you. 

Below is a list of 5 foods that you should never eat. 

These foods will derail your fitness and weight loss efforts every single time. 

In addition, I will suggest a healthy substitute for each of these off-limits foods. 

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Deep Fried
Deep-fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.  

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.  

Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you. 

Try This #2: Sprouted Grain Bread
If you must have bread, stick with sprouted grain. Sprouted grain bread is a lot easier on your digestive system and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Silver Hills Bakery. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life. 

Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories. 

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavour to the salad, not fat and calories. Vinegar-based dressings pack amazing flavour in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil. Easy peasy! 

Do-Not-Eat #4: White Rice 
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fibre and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

Try This #4: Brown Rice
Brown rice has three times the amount of fibre, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice. 

Do-Not-Eat #5: White Sugar 
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one 

Do-not-eat food from this article please let it be sugar.

Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories. 

Eating right, along with challenging exercise, is the formula for a toned, lean body – and to better increase your chances of success, you might want to try personal training at ProActive Fitness!

We can help you come up with a fitness plan that suits your lifestyle and gets you closer to your goals. 

Call or email to get started!

Sprouted Grain French Toast

Just because you gave up white bread and sugar doesn’t mean that you can’t enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. 

Servings: 5 

Here’s what you need…

  • 5 slices cinnamon raisin, sprouted grain bread

  • 1 cup egg whites

  • 6 oz fat free, Greek yogurt

  • 1 teaspoon vanilla extract

  • ½ teaspoon ground cinnamon

  • dash of salt

  • Optional: additional fat free Greek yoghurt and pomegranate seeds for topping.


  1. Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.

  2. In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.

  3. Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.

  4. Serve immediately with the additional yogurt and pomegranate.

Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fibre, and 12g protein.