Blog - Page 5 of 11 - Inspired Changes Health and Nutrition

Teenage Acne! A natural way to clear it up!

in Leah Hemstreet, Wellness by inspiredchanges Comments are off

Day #17 blog

A NATURAL WAY to clear up Acne!

Here are some tips to help; Try everyday for 2 weeks and notice the changes! Add the food plan below to your daily food intake! Strive to eat whole grains,low-fat dairy products,fresh cooked and raw vegetables,fresh fruits,lean proteins, healthy fats such as omega 3.

Breakfast: Drink   1/2  cup  of Fresh Squeezed Orange Juice Or   10 oz cup of Fresh squeezed lemon water with 1 tsp dark organic maple syrup.

Lunch: Eat  1 cup of organic fruit in season – apples/Bananas in the fall and winter, Raspberries,blueberries,black berries in Spring  water melon,cantaloupe, honey dew  in the summer.

Dinner : Spring/Summer  eat fresh, home-made salads or soup – Use dressing on salads made of Lemon juice and extra virgin olive oil. Add 1/4 cup of avocado with tomatoes, raw vegetables such as ; peppers,cucumber,celery,onions, to salads for spring and summer.Fall/Winter  eat  1 cup of  cooked root vegetables such as celery,greens ,squash,red potato, sweet potato, yams,beets, carrots,peas, plantains –  blend into soups!

By taking the time to add extra fruits and vegetables to your daily food intake you will notice a great difference in the appearance of your skin. *Don’t stop here , look for quality NATURAL  facial products to clean and care for your skin. * Use an Infrared Sauna – 2 days per week after exercising for 30 minutes or until you have had a big sweat to release toxins and rejuvenate your skin. *Exercise for 5-6 days per week for 30-60 minutes working up a sweat. * Drink plenty of fresh water daily 8-10 oz cups 

**Try to avoid eating to much caffeine- coffee ,white flour, white sugar, pop,candy,chips,cookies, sugar cereals,juice

For more information please contact

Inspired Changes,


Over Eating OR Under Eating!

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off

Day #16 Blog

Do you “over” eat or “under” eat ?

Are you guilty of eating to much or not enough? Have you tried measuring your foods? Do you think you eat healthy – so its a free ticket to eating more? Did you exercise today, so now you think you should have  2 servings of one food just because you had a big sweat? Did you not exercise ,so now your starving yourself? What is going on with your metabolism, do you know?

Note:  So many people do not measure their food intake, many don’t calorie count, nor are they aware of what a calorie even is. Getting familiar with what a calorie is and how to count one is a great idea. No one says you need to count your calories everyday ,however I encourage you to be aware of what you are eating and how much. You may have a few pounds or lots to lose, or none at all , or you may need to gain weight.  Regardless where you are at  -All of you need to know how much food your body needs!

Take a moment to start looking at food labels and portion sizes,learn about what a calorie is if you don’t already know. Make Canada’s food guide a book mark to refer to.

For more help on Nutrition please contact

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What is Yoga!

in Leah Hemstreet, Yoga by inspiredchanges Comments are off

Day # 15 Blog


Inspired Changes Health and Nutrition - Chilliwack Yoga

What is Yoga?

Yoga is the meaning of “Union” in sanskrit, yoga originated from ancient India over 5000 yrs ago. Yoga is the union between our body, mind, & spirit.

Yoga is a fabulous way to begin and end your day. Yoga is becoming very popular in the West. Therefore, you see many more people participating in yoga due to the wonderful benefits it offers.

I always choose to add in yoga to every personal training session and fitness class I teach. I find the relaxation and breathing techniques very useful to help my clients to connect with their body, mind and soul.

Some people think yoga is just all about meditating, this is actually not true.Yoga creates a very toned body and is a great way to stay in shape. Yoga is very different than I expected, I remember when I was young seeing a man standing on his head on the grass at the beach for long periods of time. I would watch him and wondered how he could do that so peacefully. I now know he was doing “Yoga”.

I thought wow that must take concentration and it looks very hard, so I then assumed I could never do that.

When I became pregnant a few years ago, I couldn’t teach aerobics classes, so I changed to teaching all yoga classes during my pregnancy. The difference I found in myself was amazing: I felt more relaxed, less stressed, my flexibility improved, my breathing deepened making it easier for me when it came to labouring during childbirth. I found yoga very calming through my early stages of labour too and after giving birth.

Today I find it helps me immensely with controlling my stress levels and my IBS bowel problem, by creating better posture and focusing on my body alignment and awareness I do not find my bowel problems bothering me as much. I use Yoga daily to ground myself and keep my muscles long and lean. This helps me to live a very active and healthy lifestyle.

Let’s take a look at how we can benefit from doing Yoga


Some styles of yoga, such as ashtanga and power yoga, are more powerful than others. Practicing one or both of these styles will help you create the strength your looking for. But even less vigorous styles of yoga, such as Iyengar yoga, which focuses on less movement and more precise alignment in poses, can provide strength and overall endurance benefits. Many of the poses, such as Downward Dog, Upward Dog/baby Cobra, and Plank pose, build upper-body strength. The standing poses, especially if you hold them for longer periods of time included with deep breathing, builds strength in your calves, hamstrings, quadriceps, glutes and core, and abdominal muscles. Poses that strengthen the lower back include Upward Dog / Cobra / Warrior three / Tree pose / boat pose / and Chair pose. When practiced correctly, nearly all poses build core strength.


The series of yoga poses called asanas work by stretching your muscles. This releases the lactic acid that builds up with muscle use and causes stiffness, tension, pain, and stress/fatigue to the body. Yoga increases the range of motion and lubrication in all joints. This creates a more relaxed feel within the body making it easier to participate in Yoga. Here are some great stretches for creating more flexibility include; Down ward dog/split, cobra, standing forward bend, pigeon, lunge right/left, locust, bow, mountain pose.

Muscle Definition

As a benefit to becoming stronger, you can expect to see increased muscle tone. Yoga helps to create long lean muscles.

Pain & Stress Relief

Increasing flexibility and strength can help prevent many types of body pain including; relieving symptoms of asthma, arthritis, insomnia, some back pain, IBS syndrome, multiple sclerosis, heart disease, stroke, hypertension, cholesterol, depression, anxiety. Yoga has long been known to lower blood pressure and slow the heart rate and has been associated with decreased cholesterol, triglyceride levels and boosts immune system function leaving you with more energy. Resulting in a healthy and fit body!

Posture and Balance

With increased flexibility and strength comes better posture.Focusing on standing,sitting and balancing on one leg exercises develop core strength. Your abdominal muscles help to support and maintain each pose. With a stronger core, its more natural to stand up “tall” and sit with a straight back. Posture works on helping to obtain body awareness. This new body awareness reminds you more quickly when you’re slouching, rounding your shoulders or not standing tall and makes it easier to correct your posture. Some great exercises to create good posture are: Warrior One Two & Three, Mountain pose/with arms overhead,Tree pose,boat pose.


Focusing on deep breathing helps the lungs capacity to improve so with stronger lungs comes better sports performance and endurance. Even though yoga typically isn’t focused on aerobic fitness the way that running or aerobic classes are joining an intense hot/fitness power yoga class can provide great aerobic benefits resulting in burning many calories per class. Most forms of yoga emphasize on deepening and lengthening your breath. This stimulates the relaxation response.

Quieting the mind, Meditation

Some yoga styles use specific meditation techniques to quiet the “mind ” our busy minds are usually what often creates stress. Other yoga styles depend on deep breathing techniques to focus your mind on your breath. When this happens, your mind becomes more calm and your body relaxed.Everyone can do with focusing on some quiet time whether your in stretch mode or not.Yoga has been said to increase spiritual awareness which also results in peace of mind.

Make sure you take some time in your day to connect with yourself.


Inspired Changes

Healthy Black Bean Chilli

in Nutrition by inspiredchanges 1 Comment

Day #14 Blog

Prep Time:20 Min
Cook Time:1 Hr 15
Min Ready In:1 Hr 35 Min

1 tablespoon vegetable oil
1 lb of ground turkey (optional)
1 onion, diced
2 cloves garlic, minced
3 (15 ounce) cans black beans, undrained
1 (14.5 ounce) can crushed tomatoes
1 1/2 tablespoons chili powder
1 tablespoon dried oregano
1 tablespoon dried basil leaves
1 tablespoon red wine vinegar

1.Heat the oil in a large heavy pot over medium heat; cook onion and garlic until onions are translucent. Add turkey and cook, stirring, until meat is brown. Stir in beans, tomatoes, chili powder, oregano, basil and vinegar. Reduce heat to low, cover and simmer 60 minutes or more, until flavors are well blended.
Amount Per Serving Calories: 336 | Total Fat: 9.1g | Cholesterol: 56mg

Health Benefit of Black beans – Black beans are very nutritious and contain many healthy benefits such as;
They are rich in fiber, which helps in lowering cholesterol.Black beans contain the antioxidant anthocyanins, which are richly found in only some other fruits, like grapes, cranberries and oranges.Black beans help you fight against cancer and the process of aging.A combination of black beans and brown rice is also rich in fat-free, high quality protein.Black beans contain insoluble fiber, which prevents constipation and also increases the stool bulk. Several digestive disorders, like irritable bowel syndrome and diverticulosis, can also be cured by the insoluble fiber present in black beans

Hope you enjoy this recipe , I made it last week without the Turkey -Vegetarian Style and my family loved it!

Health and Happiness,

Inspired Changes (


"Sports training" workouts are fun!

in Fitness, Leah Hemstreet by inspiredchanges Comments are off

Workouts are fun! Sports Training!

Tips for a better Sleep!

in Leah Hemstreet, Wellness by inspiredchanges Comments are off

Day #13 blog

Do you get a good night’s sleep? Do you put yourself to bed at the same time every night? Here are some tips to help create a  more relaxed sleep,

Try not napping after 3pm so you can relax into bed at night.

Drink less fluids in the evening to avoid visiting the washroom in the middle of the night.

Run a warm bath with some “Epsom Salts  add some lavender if you are stiff and sore at the end of the day,

Make a hot cup of “Valerian Root tea” –  One of the oldest herbal sleep remedies, Valerian root has been shown to help people get a better night’s sleep. It can be found in pill, liquid or tea form.

Foods that make you want to Snooze!

 These  “healthy foods” are known to make you sleep better:Dairy products: cottage cheese, cheese, milk , Soy products: soy milk, tofu, soybean nuts, Seafood,Poultry,Whole grains,Beans,Rice,Hummus,Lentils,Hazelnuts, Peanuts, Eggs,Sesame seeds, sunflower seeds.

Don’t forget to eat 2 hours before sleep!

Healthy Evening Snacks Foods that are high in carbohydrates, calcium,protein also make ideal sleepy bedtime snacks.Examples are :(whole-grain cereal with milk) ,(hazelnuts and tofu) ,(1/2 cup oatmeal with 1 tbsp raisins), ( a glass of warm milk),(peanut butter sandwich/toast , 1 tsp ground sesame seeds ,1tbsp sunflower seeds)

Yoga exercises before bedtime can be great source of  relaxation.Stretch and then Meditate,sitting quietly in a room for 15 minutes can calm and prepare your body for relaxation.

Soothing music can also be beneficial. Perhaps the sounds of nature or the ocean will be just the relaxation you need.

Release anxiety,  fill your thoughts with tranquility by thinking of a place or a time which brought you great happiness.

Turn off the TV or any other distraction that is keeping you awake ,choose to read to calm your body. Lie in bed, turn off the lights, and just try to relax.

Lavendar is quite powerful,   This herb can come in the form of a tea or as an essential oil that can be used in a bath, in potpourri or even used as a massage oil. Place a drop on your pillow before crawling into bed!

Go to bed at the same time everynight many people make the mistake of staying up to late, honor your body and sleep!

Get up at the same time every morning get up even on the weekends at the same time, this allows your hormones to stay on track.

Visualizing a peaceful, relaxing  place. Close your eyes  and feel your body relaxing, feel a warmth running from your toes slowly up through your body ,imagining every body part becoming relaxed.  Visual a peaceful ,calm place you love to visit.. Float into a wonderful sleep!

Inspired Changes,


Children make us learn!

in Inspiration, Leah Hemstreet by inspiredchanges 1 Comment

Day #12 Blog

As much as I want to blog something different tonight, my small 3yr old child is still sitting at my feet. This means I have absolutely no focus, yes kids equal distraction for sure. Maya talks so much I am beginning to wonder if she is 16 not 2 yrs old. At the moment she is letting the cat know he will get some sleep once mommy stops typing.I would almost think she was a Gemini not a Taurus. She is very attentive,communicative and does not miss a thing. She is tapping her foot as I type asking me “Mom is it time for you to go to bed now to.”  As I look at her,” I say no but it is your bed time.” She kindly tells me she will wait for me , with a smile larger than her.

  Many moms and dads such as myself in this moment , want so badly to just get stuff done and then our kids  want our attention” now”. It’s not a bad thing ,its just the case of finding true balance with them. There are times when my laptop needs to be closed and I will give all my attention regardless to my kids. Other times where I make a deal, I will tell them how long I will be, set my timer once it goes off its my time to play with them. Learning when to set a boundary is sometimes the hard part but once you have got that boundary in place and you commit to it ,your kids will take you serious. Today I bragged that Maya was having a great afternoon nap , I got 2.5 hours to network and do my chores without my chores being undone behind me 🙂 Well,  its now 10pm tonight and I see why I do not encourage naps. For me its better to put up with the dinner time whine fest , so I can have a little of my own space in the evening.As much as I love to play with my kids, I have  taught them all its important for adults to have their own time. It does not matter if you just sit and look out the window, or have a bath, read a book , go for a walk, work in the garden. Just a little time gives a person/parent some  balance to think, breathe, and relax.  Today’s lesson of giving in to letting Maya nap has reminded me , there is always a consequence to whatever we choose to do!

Note: Make healthy decisions and map out your whole day to know what is best for you! Every day can differ so its ok to make plans based on your day!

Sweet dreams, rest up and make a plan to treat yourself to something special tomorrow!

Inspired Changes,


Make your workouts fun!

in Fitness, Leah Hemstreet by inspiredchanges Comments are off

Day #11 Blog

Make your workouts fun! My daughter Ashley said to me tonight,” Mom let your readers know, that 40-50 yr old women can have a lot of fun taking Ballet classes”. She quoted “They will laugh and enjoy themselves, as well as strengthen their overall body and enhance their posture! We( Ashley and I) encourage you to choose workouts you enjoy like  fitness classes, poll dancing, ballet, sports,hike,ride,run,walk,swim, boot camp classes, etc! Why do a workout that makes you watch the clock. If you are not enjoying what your doing then find something you do enjoy. Aim for a good sweat around 30 -60 minutes long , 3-5 days per week! Your body will “thank you”! Once you have found the workout you love, ask a friend to join you! What a great way to socialize and catch up with someone you enjoy to be around. Not only will you be having fun, you will be driven to be more accountable to show up. You would not want to let yourself or your friend down , right? Do your best for your body!

My favorite exercise at the moment is Yoga! My favorite music to play while teaching “Yoga” is “The Medicine Woman”.I love Yoga, I teach at least 2 classes per week. I enjoy the soft music playing while I am stretching.This  allows me to breathe and relax. In today’s society life is stressful. This is one way for me to re-align my body and lengthen out my muscles. For me ,this creates less tension in my body,more relaxation ,better sleep, less stress,no illness = a more enjoyable,smiling, laughing  person to be around!  Note: ( I am a cardio nut , I have always loved to work out hard ,so moving into Yoga has been a challenge for me. It has made my body adapt to exercising in different ways. Most of all, my overall health has improved! I am very happy I have added Yoga into my lifestyle . I make sure to end each class I teach with at least 10minutes of Yoga ,which creates a nice positive finish to a fun workout!

Please let me know today what your favorite exercise is! I would love to hear what keeps you in great shape!

Inspired Changes,


Clean EATING is a way of life!

in Leah Hemstreet, Nutrition by inspiredchanges 1 Comment

Day #10 Blog

What is Eating Clean?

Eating Clean is treating your body right. It is eating the way nature intended. You eat the foods our bodies evolved to function best on, and that makes you feel – and look – fantastic. 
When you Eat Clean and you eat more often. By choosing to eat lean protein, complex carbs, and healthy fats. These foods will help keep your blood-sugar levels stable and you’ll feel satisfied.The best part is that if you need to lose weight it will happen faster by eating right.  Eating everything in moderation is the key! Best of all, Eating Clean keeps you feeling great and full of energy. In fact, you can forget all about the days when “dieting” meant feelings of hunger, lethargy or deprivation.Eating Clean is not a fad; it’s a way of life. When you Eat Clean your body will react by losing weight if you need to lose, maintaining a healthy weight if that’s where you are, and even gaining weight if you are too thin. But regardless of whether you want to lose, maintain or gain, you will feel better than you ever have before.
Try these Top 10 of 10 foods to get you started;
TOP 10 of 10 FOODS
 1. Fruit ~ Apple,Banana,Blueberries,Raspberries,Grapefruit,Peach,kiwi,pineapple,orange,strawberries,Avacado is a fruit!
2. Vegetables~ Broccoli,Green,red,orange peppers,Romaine Lettuce,celery,cucumber,onions,carrot,squash,Asparagus,Yams
3. Dairy ~  Non-fat Cottage Cheese, Light Cheese,Swiss Cheese,Low-fat Plain Yogurt,Skim Milk,Non-fat Sour Cream
4. Whole Grains ~ multi-grain or brown breads,high fibre cereals,oatmeal(low sodium),Brown rice,Whole wheat pastas
5. Chicken ~ Skinless ,bake it keep it lean!
6. Eggs ~ prepare one egg with 1/2 cup egg whites 3 days per week!
7. Tuna ~ packed in water only~
8. Seafood ~  Salmon,Shrimp, Scallops,Prawns,Cod, Halibat, Crab ………Eat from the sea!
9. Lean Ground Turkey/Bisson ~ It tastes good! Try it instead of Ground beef.
10. Almonds/ Walnuts /Natural Peanut/Almond butter~ get in the good healthy fats!
Inspired Changes,

Healthy Habits can happen fast!

in Inspiration, Leah Hemstreet by inspiredchanges Comments are off

Day #9 Blog

Here I am , I ALMOST forgot to log on to write my blog tonight.  I looked at the clock and realized all week its been around 11pm that I have gotten the chance to sit and write. This just happens to be my time of the evening where no kids are asking for snacks or needing homework help, or reading books etc , along with my hubby is busy checking his emails. Tonight, it was the time on the clock that reminded me to sit and write. Therefore, just like brushing your teeth before bed, once you start something and stay with it , it becomes a habit. I teach my clients daily about how to create the lifestyle they want. With a little practice everyday anyone can get it right. My quote tonight is ” Do not give up!” For some of us it can take only a week and we have made a change and it works. For others it may take 4-6 weeks to get a program or change to start feeling like you want to keep it. Take some time as you read this and decide what lifestyle change would you like to make? Write it down , give yourself a time line . Without a time line to reach your goal.You are like a ship sailing around without a destination. If your ship does not know where its going,  its hard to find the right results. Make your plan so you can reward yourself with the results. All changes take time, have patience!

With a small amount of thought you will be finding yourself making another healthy change! Challenge someone close to you to make a change with you!

Inspired Changes ,


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