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What's Happening at the Garage
Next up in our Eat Better series is fat.  

This is a topic that confuses people. In our blog this week, we provide a simple way to plan to balance your meals with healthy fats.

This series will simplify nutrition and provide you with an actionable and simple 7 step program to eating better.  In the New Year, we will combine this guide with some efficient hands-on recommendations in an 8-week virtual workshop...stay tuned.

January groups are filling up fast!

Our next, six-week, free 4+2 Diabetes Reversal Strategy Group program starts on January 13th - if you are interested, learn more and register here.

The next S3 Weight Management group is scheduled to start on January 13th.  This is a 6 week, free group medical visit program to help people manage their weight through healthy lifestyle behaviours - if you are interested, learn more and register here.
Interesting Links
New 4+2 Diabetes Reversal Strategy Digital Course.

If you have diabetes, pre-diabetes or insulin resistance and could not participate in our 4+2 Diabetes Reversal Strategy Group program or don't like groups - we have a digital course for you!  All the content from our group sessions was recorded and presented along with the supporting materials—all of the 4+2 Diabetes Reversal Strategy in one place.  

As a special launch offer to our Weekly Well members - get $100 off the $149 price - use the coupon code 'WGfriend'.  The coupon will work until January 1st.  Click here to register and preview.

New 4+2 Diabetes Reversal Strategy Guide

For those of you who prefer written content - we have taken the 4+2 Diabetes Reversal Strategy and created a free 18-page guide to teach you the principles behind the strategy.

Do you want to learn to be a better cook and be healthier, then we have something for you.  Swich is a free, online program that has the power to transform how you eat.  Already over 60 of you have registered - and I am hearing lots of great things!

"Become an amazing cook.  And make life delicious."

Swich helps you develop cooking skills tailored to your individual health goals, skill level, and food preferences.

  • 100% online.
  • 100% plant-based.
  • 100% free.
To sign up 
  1. Go to (no "t")
  2. Enter invite code: wellnessgarage (all one word) 

From the Blog
Balance Your Meals with Healthy Fats
Most people find fats confusing. 

They are technically challenging to understand, let alone keep straight:
  • Unsaturated vs. Saturated
  • Poly vs. Monounsaturated
  • Omega 3’s vs. 6’s

And there is so much conflicting ‘information’:
  • All fats are bad
  • Some fats are bad
  • All fats are good

Here is the real skinny on healthy fat, a way to cut through this confusion.

Fats are an important part of what you eat.  They are the most energy-dense food, providing taste and satiation to your meals.

Fats also make hormones, modulate your immunity, support your nervous system, transport fat-soluble vitamins (A, D, E, and K), and form all of your cellular membranes.

Some fats are essential (meaning your body cannot make them, so you have to eat them) - these are the Omega 3’s and 6’s.

After over 30 years of demonizing fat, dietary recommendations now embrace the choice of healthy fats.

...Read the rest of the post and learn how to balance fats in your diet
Exercise of the Week 

Exercising During the Holidays

The holidays can be a challenging time for exercise because our usual routines become disrupted. Shorten your workouts if you need to and aim to get at least 20 minutes of exercise per day. 


If you are on the go and don’t have access to your usual equipment, there are many things you can do. For example:

1) Do your workouts outside

2) Perform bodyweight workouts

3) Find non-equipment alternatives or use make-shift equipment (i.e. a backpack for a dumbbell or a tree for a chin-up bar).


At the end of the day, if you want to get your workouts in, you will.

Recipe of the Week 

Jamie Oliver's Baked Squash 


This tasty squash also makes a delicious veggie side dish, in which case you should be able to feed about 10 to 12 people with this recipe. 


  • 1 butternut squash (1.2kg)
  • olive oil
  • 1 red onion
  • 1 clove of garlic
  • 1 bunch of fresh sage (30g)
  • 10 sun-dried tomatoes
  • 75 g vac-packed chestnuts
  • 75 g basmati rice
  • 75 g dried cranberries
  • 1 pinch of ground allspice
  • red wine


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