Tips on Selecting Beef:

• Choose lean or extra lean cuts of beef
  • Lean meats have no more than 10% fat
  • Extra Lean meats have no more than 7.5% fat

• When reading meat labels look for cuts of meat that have the words
  • Chuck
  • Sirloin
  • Flank steak
  • Eye of the round
  • Tenderloin

• Choose beef labelled “Choice” or “Select” because it has less fat than beef labelled “Prime”

Keep in mind:

• Meats labelled as prime usually have more fat, so save them for special events

• Stay away from cuts of meat that come from an animal’s stomach area (i.e. rib-eye steak, rib chops, spareribs) as they are loaded with saturated fats

• Choose meats with the smallest amount of marbling (marbling = fat)

For more information on this and other nutrition topics:

Success Coach and Nutritional Counseling Services

Did You Know You Can Have Everything You Want? Want to Know How?

Click here: Living at Ultimate Potentials!

 1.    Serving Size – Always compare the serving size on the package with the amount that you eat.

2.    Calories – Calories tell you how much energy you get from one serving of a packaged food.

3.    Percent daily Value % – The %Daily Value ranks nutrients on a scale of 0% to 100%. This scale tells you if there is a little (no more than 5%) or a lot (more than 15%) of a nutrient in one serving of a packaged food.

4.    Get less of these nutrients

• Saturated fat and Trans fat
• Cholesterol
• Sodium

5.    Get more of these nutrients

• Fibre
• Vitamin A and Vitamin C
• Calcium
• Iron

For more information on this and other nutrition topics:

Success Coach and Nutritional Counseling Services

Did You Know You Can Have Everything You Want? Want to Know How?

Click here: Living at Ultimate Potentials!

•  The amount of carbohydrates in a food item is listed on the Nutrition Facts Table

• The amount listed is for the serving size given. Compare your serving size to the one stated on the table to figure out the amount of carbohydrates you are eating.

•  The total amount of carbohydrates is listed first. This number includes the starch, sugar and fibre contents of the food item.

•  Remember that fibre does not raise your blood sugars. Subtract the fibre grams from the total grams of carbohydrate for a more accurate estimate of the product’s carbohydrate content.

For example:

Total amount of carbohydrate = 36 grams

Total fibre = 6 grams

Subtract 6 grams fibre from 36 = 30 grams of available carbohydrate for the whole serving of 2 slices.

For more information on this and other nutrition topics:

Success Coach and Nutritional Counseling Services

Did You Know You Can Have Everything You Want? Want to Know How?

Click here: Living at Ultimate Potentials!

To add, feedback is always objective, never based on the coach’s own subjective feelings or thoughts. So to be objective you will have no choice but to truly feedback what you heard.  For example: ” I heard you say you will start drinking 2 glasses of water each day as of today, did I heard you right”?  or, ” I heard you say you will go for a 20 minute walk 2 days each week starting this week, did I heard you right”?   This objective feedback allows the client to say either yes you are correct in what you heard or no, this is what  I meant.  This way of offering feedback now allows the client to assess her own decisions and make the choice to stick with them or modify them.

There are many more ways to give feedback that will truly move the client forward and create an awareness in them of their own power to achieve what they set out to accomplish.  This can only be made possible by allowing for the client a space where they feel truly ‘heard’ , supported and not judged.

Not only do clients benefit from feedback, us coaches do also! I recently had a session with a new client who after we were finished with the session turned to me and said; ” I got to tell you something, you helped me quit smoking”.  Naturally I was puzzled, this was after all our first meeting, I had not met her before. She went on to say that the past 2 years she regularly reads my newsletter articles, and that in one of the editions I outlined several steps one can take to achieve what you desire. She told me she wrote down the steps and followed each step daily and that it has been over a year and she who smoked for 20 years prior, has not had a single cigarette since!

This is powerful feedback and  a great gift, this is what I told her, that what she just shared with me is a huge gift and one that I will use to continue doing this work.  Wow!

For more information visit us at http://www.ultimatepotentials.com

In health and success,

Phyllis Reid-Jarvis, RD,CDE, Leadership Coach

CONQUERING OURSELVES:  THE POWER OF BELIEFS

The first step towards living our ultimate potentials is to recognize what is holding us back.  To do this it is helpful to recognize how our beliefs about ourselves, people around us and the world play out in our lives. Beliefs are both unconscious and conscious; either way they are like an iceberg, what is seen is not reflective of the depth, breadth and strength of the unseen portion.  Beliefs can and do get in the way of us living at our ultimate potentials.

How do we conquer ourselves in order to live to our ultimate potentials?  We excavate and learn about our beliefs, associations and behaviours and how they show up in our lives.  If we don’t know how our beliefs, associations and behaviours get in our way of living and working to our ultimate potentials, we will keep doing the same things over and over and keep getting the same results.  Work through the following questions, they are  a powerful start to getting out of your way, this is the first step to start living at your ultimate potentials:

What is stopping me from reaching my ultimate potentials?

1. MENTAL POTENTIALS

1. The reasons I think I can’t or may not achieve my ultimate potentials are…   (List as many reasons as you can think of)

2. For each reason listed ask yourself  ” how does this belief help me live to my ultimate potentials”?

For more information on our Ultimate Potentials Living programs please visit our website: www.PhyllisReidJarvis.com.

To your health and success!

Phyllis Reid-Jarvis, RD, CDE, Life Coach

Knowing that where you live, work and socialize can have such far reaching effects it stands to reason that your environment should be protected.

Dr. Wayne Dyer encourages us, to be mindful of how our surroundings look and feel.  In other words, your environment should be arranged and decorated with objects and colours that contribute to you maintaining a focused and purposeful life.  This will consequently provide results in your life that show you are ever evolving towards living your ultimate potentials.   To read more visit: http://www.mcgacanola.org .

To find out more about how you can benefit from a dietitian/Life Coach visit:http://www.PhyllisReidJarvis.com .

In health and Happiness!

Phyllis Reid-Jarvis, Dietitian and Life Coach

Your environment impacts on your health in ways that research is starting to show us are very significant.  Your social environment is part of your overall environment.   In our Ultimate Living program we use coaching techniques to support our clients in creating solutions for their health. We recognize that you are not fat just because of what you eat, drink or how much exercise you get- we know being overweight is bigger than that.

A challenge:  For 1-week take stock of all the things you do with your friends, co-workers and family.  Create a list that has two columns- one column titled supportive behaviours the other unsupportive behaviours.  At the end of the week see which column shows up more in your life.  This will be your starting ground for creating a structure in your life that will support powerful actions to living your Ultimate Potentials!

For more information: http://www.PhyllisReidJarvis.com or pick up a copy of Solutions for Health on our online store.

In health;

Phyllis Reid-Jarvis, RD, CDE, Life Coach

The moment I decided to stop waiting, is the very moment I felt free and limitless.

I would love to hear from you-  What’s Stopping You? What do you need to do to get out of your way and start truly living your UPs?

To find out more about how to get our of your way-http://www.PhyllisReidJarvis.com

In Health,

Phyllis Reid-Jarvis, Life Coach, Dietitian and Diabetes Educator

I watched grown men and women release fears, limiting beliefs and thoughts that have kept them waiting or playing small.  I watched them cry, laugh, high five each other as they grow into living their Ultimate Potentials ( UPs)  It has been a tremendous blessing and honour for me to work with these men and women.

“Knowing how to UN-learn non-supportive ways of thinking and acting is the start of freedom from your fears and limiting beliefs”.

Visit http://www.PhyllisReidJarvis.com to read what others are saying about our UPs course, to find out more about it and to register.

So what are your ultimate potentials?  You may think of them as your goals, your reason for being put on this earth; it could be what gets you out of bed by 5:00am daily feeling fully energized and ready to start creating.  It could be the reason why you walk around with a smile on your face without even knowing it- until a stranger acknowledges you for it.  This happened to me just this week and has been happening a lot over the past few years.

I was walking into my office, a 20- minute walk through the most beautiful section of the downtown where my office is located. I had just had an incredible breakfast meeting with a former client and now friend. Our topic was about living our ultimate potentials.  He was into studying the works of Dr. David Hawkins, who had conducted extensive research in the field of the power of intention.  It was an inspiring discussion!

As I neared my office, my thoughts were filled with this great discussion, when I heard a voice saying “good morning smiling face” it was a gentleman, waiting at the bus stop.  I responded with a cheerful greeting and continued along my way.  A few minutes after this exchange, I heard him saying “how come you are so beautiful?!”  I looked back and he was standing with his hands cupped over his mouth, calling this out to me.  I again responded back with, “that is because you too are beautiful”!

I am convinced what this person saw was not a superficial beauty, but what was coming from the depths of my soul. Dr. Dyer, summed it up beautifully in his book, Ten Secrets to Inner Peace and Success, he said, “You can only give what you have”.  I was putting out the beauty of the inspiring thoughts from my conversation- this, I strongly believe is what this gentleman saw.

So, with this in mind, I have completed work on a course I am offering to anyone struggling to live their lives to the fullest; anyone struggling with their weight, relationships, and life in general. http://www.phyllisreidjarvis.com/personal_development/index.htm To anyone, who, according to Sarah Ban Breathnach in her incredibly inspiring book, Something More; believe there is something more to live for in this life time. Through this intensive course I am committed to working with the men and women who are struggling to lose weight, and are sick and tired of being managed by their weight.  Visit my website for more information.   In health, Phyllis Reid-Jarvis, RD, CDE, Life Coach