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What's Happening at the Garage
Next up in our Eat Better Strategy is ultra-processed foods.  

A timely topic with holiday eating approaching - with that in mind please be sure to print out our Strategies for Healthier Holidays and pin it to the fridge.

The Eat Better Strategy simplifies nutrition providing you with an actionable and simple 7 step program to eat 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.
From the Blog
If you were to design food to make you fat and sick, you would create ultra-processed food.

Ultra-processed food is defined as “formulations mostly of cheap industrial sources of dietary energy and nutrients plus additives, using a series of processes” and containing minimal whole foods (Monteiro et al., 2018). 

In other words, food companies manufacture ultra-processed foods by combining substances extracted from whole foods with additives for taste, texture, shelf life and other factors that enhance the product’s profitability.

Strip the food of fibre, load it with sugar and fat, then add salt for taste, and you have food that will 
  • Be digested and absorbed rapidly (no fibre)
  • Spike insulin (lots of refined carbs, quickly broken down to glucose)
  • Stored quickly as fat (that’s what insulin does - it stores glucose, protein and fat)
And in 2 hours, you will be hungry again - although, given the salt, you may have kept eating anyways!

In other words, ultra-processed foods hack our appetite control mechanisms, making us fat in the process.


...read more on the Better Blog
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 eBook

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.
Exercise of the Week 

Winter Activities
 

There are so many fun ways to exercise during the winter. Here are some of the things we can look forward to for this upcoming season:

- Winter Walks/Hikes

- Snowshoeing

- Skiing/Snowboarding

- Tobogganing

- Skating

Get outside and enjoy the cooler weather!

Recipe of the Week 

Low Carb Breakfast Egg Muffins

 

These delicious and healthy breakfast egg muffins taste great!  They are low carb & high in protein too!  Perfect as a full meal or filling snack. 

Ingredients:

  • 1 bell pepper, red
  • 2 spring onions
  • 6 eggs
  • 1 handful spinach (or any green leaves)
  • ½ cup cheddar cheese (grated; other cheese is fine too)
  • 1 tsp salt
  • 4-5 splashes hot sauce (or 1 tsp curry powder)
 

 

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