"Taking It Off" appeared on my horizon through my experience and interest in supporting people to continually move their health and wellness to higher levels. My clients’ struggles and successes with weight management have always inspired and challenged me but doing it ‘on air’ seemed a little out of my own comfort zone! With a little support (aka push) from my family and friends, I decided to apply to facilitate the group sessions. I haven’t been disappointed in that decision, as I’ve gotten to know an amazing, funny, talented, inspiring and great group of people!

I am a Registered Dietitian, my degree was taken in Edmonton at the University of Alberta and I completed my Dietetic Internship at the Misericordia Hospital.

Over the years, I have worked in may different hospital and community settings but am most satisfied with my private practice in the community. I came to recognize that what people needed most in their journey to better health was support for the process of change, and individual, customized planning to get around their own lifestyle hurdles. To that end, I teamed up with another Registered Dietitian, Laurie Heiman and we have created Steps to Wellness - Tools for Change, a nutrition and lifestyle consulting firm. We specialize in weight management and lifestyle coaching and have over 12 years experience working with groups and individuals to facilitate changes in eating habits and to help people create a life of abundant health and energy.





1. There is no one right way to eat, exercise or live...it is the small choices you make everyday that will contribute to your overall health and energy. Following through with a plan and learning from your lapses and struggles will prepare you to deal with changes in your circumstances and health. Become your own expert!

2. There are many great plans to choose from. Most people who succeed at making changes settle on one that has a balanced approach.

3. People who seem strong-willed enough to accomplish what they set out to do, have simply learned a process of setting goals, developing action plans, and most likely have a good support system. Anyone can learn this!

4. Consider asking for help. A Registered Dietitian can help you sort through all the information available. If weight loss is a struggle for you, know that weight gain has many different causes and treatments. Expect and enjoy support that is professional, individualized and customized to your concerns.

5. Never skip meals! Eat early in the day and keep eating every 3 - 4 hours to keep your metabolism running as efficiently as possible.

6. Balance means moderate amounts of protein, slow burning carbohydrates and lower fat foods.

The best protein foods are: grilled skinless or lean trimmed meats, eggs and/or egg whites, grilled, baked, roasted fish, skinless chicken or lean, well trimmed meats. Aim for some lentils, beans or dried peas everyday. Small servings (1/4 cup) of nuts and seeds are beneficial too. Try for 3 servings of low fat dairy products each day.

Slow burning carbohydrates include raw, roasted and steamed vegetables, fruits, potatoes, sweet potatoes, corn, oats, barley, rice, pasta and multi-grain, lumpy, bumpy breads and cereals. Keep ‘white flour, high sugar’ foods to a minimum.

7. Eat Moderately - Your body can only use so much food (no matter how ‘good’ it is) at one time. Eating smaller amounts helps your body digest and burn the food you are eating optimally. Try eating only what can fit into your hands cupped together at one time. That’s about 2 -3 cups for a meal and 1 cup for a snack.

8. Top up with Water - Your body is mostly made of water. To keep strong, healthy and energised you need to continually replace that water. Aim for at least 8 glasses of water per day.

9. Fuel up with Fruits and Vegetables - Try for 5 or more servings a day of these power foods that boost your energy, immunity and prevent disease.

10. As a rule....Don’t eat after 7pm. If you have eaten early and often and in moderate amounts, you have done a good job of matching your intake to your body’s needs. Your need in the evening is for rest. Your body is much more likely to store excess food taken during the later evening hours as body fat.