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What's Happening at the Garage
As this is the last Weekly Well before the break, let me take this opportunity to wish everyone a healthy and happy holiday season!  From all of us at the Wellness Garage, stay safe and well!

Our current post in the Eat Better Strategy is timely, though it may seem Grinch-like at this time of year!

Only drink the calories you love - learn to love water.

Looking for some holiday hacks, then be sure to print 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!

Only two spots left in our next, six-week, free 4+2 Diabetes Reversal Strategy Group program starts on January 12th - 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
Only drink the calories you love - learn to love water.

Your body has a complex system to alert you to eat when hungry and stop you from consuming too much.

Drinking beverages with calories bypasses this control and leads to over-consumption, excess calories and energy overload.


In other words, drinking your calories makes it more likely you will get fat.

Substituting water for calorie-laden drinks not only eliminates the extra calories, studies show Increasing your intake of water can contribute to weight loss via two mechanisms:
  1. Decreased feeding - replacing liquid calories with water leads to a decrease in overall caloric consumption.  Being fully hydrated leads to early satiation, that feeling of fullness that decreases your appetite.  Many people do not adequately distinguish between hunger and thirst and eat when thirsty.
  2. Increased fat burning - though not completely understood, many animal and human studies show that increased hydration can increase your metabolism by expanding cell volume, fat breakdown, and energy expenditure.
Of course, water does so much more...

  ...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.
Recipe of the Week 

Vegan Charcuterie Board

 

A dairy-free dip sets the tone for this vegan snack board.  Rainbow carrots and crisp pear slices offer refreshing crunch & visual appeal.
 

Ingredients:
  • 1 recipe Vegan Lemon-Dill Cashew Dip or 2 cup prepared vegan dip
  • 6 large rainbow carrots, sliced lengthwise
  • ¼ cup assorted roasted nuts or trail mix
  • ¼ cup red pepper jelly
  • 1 ½ cups berries, such as blackberries or raspberries
  • 2 cups red grapes
  • 1 ½ cups sliced pears or apples
  • 3 sprigs fresh dill
  • 24 seeded flax crackers
  • 8 slices sprouted bread, toasted (10 ounces)
 

 

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