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'“If you don't do what's best for your body, you're the one who comes up on the short end.”'

Julius Erving

What you resist persists! If you want to test that theory, set your favorite dessert before you and try to resist it. his is often why resolutions and diets fail. After years of trying to change unhealthy habits of others and myself, I've learned to adopt a more realistic and sensible approach towards achieving healthier lifestyles. Over the next 5 weeks we will look at a sensible ways to reach your all your health goals by addressing 5 factors that will lead you on the path to being the best you can be. This will be referred to as your S.H.A.P.E. So read on and get in S.H.A.P.E!!!

Enjoy the newsletter and have a blessed week!

Cathy Morenzie

Feature Article

The Active Image Approach to Sensible Eating

This is the first of a 5-part series called “WHAT’S YOUR S.H.A.P.E.” This week’s article is brought to you by the letter “S”, as in sensible eating!

If you ask me: “What should I eat?” I’ll answer: “What do you like to eat?” Contrary to the theory behind many diets, food is much more than just fuel for our bodies! Most of us have a very emotional connection to food – we eat for enjoyment, to celebrate, to socialize or sometimes as a cure-all for stress, boredom or tiredness … notice that I didn’t even mention hunger! We can sometimes add even more stress to ourselves by either depriving or overindulging – so the Active Image approach to sensible eating is one of common sense.

By following these simple guidelines, you can learn how to take control of your eating and not let your eating control you. Commit yourself to sensible eating as part of a permanent wellness lifestyle – add years to your life and, more importantly, life to your years!

Balance and Moderation is Key!

  • Eat from each food group daily -- eliminating certain food groups will only deprive you of vital essential nutrients that your body needs to function properly
  • Portion control is key to losing and maintaining your weight
  • Balance your meals throughout the day -- skipping breakfast or late night snacking will reek havoc on your metabolism
  • Moderate consumption of fats; the average person needs about 30 grams of fat per day, but many of us consume 2-3x that much
  • Minimize consumption of refined sugar which contains zero nutrients
  • Try to eat natural unprocessed foods
  • Increase consumption of fibre, an excellent internal cleanser -- at least 25g of fibre per day to help maintain a healthy digestive system.
  • Increase consumption of fruits and vegetables
  • Drink at least 8 cups of water per day

Plan ahead!

  • Always take a list to the grocery store – you’ll save money, time and ensure a more balanced diet
  • Keep a food journal to get a sense of your eating habits, moods and to track calories
  • Brown-bag it -- you can control calories, sodium, fat and save money too.
  • Beat those mid-afternoon munchies -- keep fruits, nuts and other healthy snacks handy for emergencies (hint: buy nuts in small quantities so that you aren’t tempted to binge)
  • Don’t allow yourself to get too hungry – that’s when we tend to overeat and usually the wrong foods.
  • Cleanse your body twice a year. Over time, toxins build up and cause harm to your body. Research to find a cleansing program that’s right for you.

Use the K.I.S.S. Principle!

  • Proper food combining might aid your digestion and overall health, but if food planning becomes too stressful, you won’t stick with it – so keep it simple
  • No one nutrient makes people fat! There are literally dozens of diets that eliminate carbs, proteins or fats and yet, as a nation, we are still fat. All healthy foods have a specific role to play in the body; they are each indispensable.
  • Weight management is a simple formula: energy in (calories) = energy out (activity). Keep that formula balanced and you will maintain your weight

Nutrition Tip of the Week

Fill up on Fibre

Looking for some creative ways to add fibre to your daily meal plan?

  • adding some whole or ground nuts to your breakfast cereal or your salads
  • mash dried beans or peas to make a sandwich spread or dip
  • add oat bran to your breaded chicken, muffin , pancake or cookie recipes
  • add whole grain granola to your cottage cheese, yogurt or smoothie
  • use whole wheat in recipes whenever possible

Exercise of the Week

Exercise Description:

Double Crunch

Muscles Worked



1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

About Cathy Morenzie

Cathy Morenzie is a certified personal fitness trainer, fitness instructor, and Pilates instructor. She specializes in providing creative fitness solutions for people on the go. She has trained thousands of clients and trainers over the last 15 years. For more FREE tips like these, contact us or call 416-410-8517 to schedule your complimentary session. Can't fit personal training sessions into your schedule, no problem - try our online personal training and receive the benefits of one-on-one personal training at a fraction of the cost.

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The information contained within is for educational purposes. It is here to help you made informed decisions about your fitness and health. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your doctor before beginning or making changes to your diet, exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications and supplements.

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