Gluten Free Mongolian Beef & Broccoli Stir Fry

As we approach summer, I think we’re all craving no-fuss weekday meals that can easily be thrown together and that don’t have us in the kitchen all night long. 

It’s all about capitalizing on that extra bit of daylight at the end of our work day and soaking up that sunshine. I mean…here in Ontario, we’ve waited for it all winter long, right? 

This one pan meal is not only simple and convenient but it’s also nutritious, hormone balancing and loaded with flavour. I think it makes the perfect no-fuss weekday meal! 

Enjoy it on its own or as a side dish, or my personal favourite, over cauliflower rice.

Did you know that cruciferous veggies such as broccoli actually help us to balance out our  hormones? It’s true. These foods help us to clear excess estrogen from our body. So, eat your broccoli ladies because it’s truly one powerhouse of a vegetable. 

Speaking of our hormones, we’re launching another round of our Metabolic Reset this summer. It’s going to be 8 weeks and we’re including tons of updated information, recipes and other goodies for you! 

As with most women, you might be suffering with hormonal imbalances such as low thyroid function, PMS, PCOS or menopause. Our 8 week high fat, low carb weight loss program is designed specifically for women so you can lose weight with ease and balance your hormones with delicious foods. 

It’s meals like this that you can enjoy in the Metabolic Reset program. One of the questions we’re often asked is, “what will I be eating?” Our answer? Food just like this! Delicious food. Easy to prepare food. Food that the entire family will love. 

So if you’ve been wanting to balance out your hormones and lose weight all without deprivation then get on our wait list here. 

This Mongolian Beef & Broccoli Stir Fry is gluten-free, grain-free and paleo-friendly. It’s a savoury dish with tender strips of beef and stir fried broccoli with a rich umami sauce with garlic, ginger and just a hint of sweetness. 

Mongolian Beef & Broccoli Stir Fry
This Mongolian Beef & Broccoli Stir Fry is gluten-free, grain-free and paleo-friendly. It’s a savoury dish with tender strips of beef and stir fried broccoli with a rich umami sauce with garlic, ginger and just a hint of sweetness.
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  1. 1 large grass-fed steak
  2. 3 Tbsp olive oil, divided
  3. 2 garlic cloves, minced
  4. 2 tsp ginger, grated
  5. 2 Tbsp Bragg’s all purpose seasoning (or extra Tamari)
  6. 1 Tbsp tamari
  7. 1.5 Tbsp coconut sugar
  8. 1/4 cup water
  9. 1 head of broccoli, cut florets
  10. 2 tsp rice wine vinegar
  11. sprinkling of sesame seeds, for garnish
  12. 1-2 green onions, thinly sliced
  13. pinch crushed red pepper, optional
  14. 2 cups cauliflower rice, optional
  15. sea salt
  16. black pepper
  1. Remove steak from the fridge and let it come to room temp (about 30 min). Get a cast iron pan on the stovetop over medium heat.
  2. Pat the steak dry using paper towel and season generously with sea salt and pepper. Add 1-2 Tbsp olive oil to the pan.
  3. Sear steak in cast iron pan, about 3-4 minutes per side for medium cook (depending on the thickness of your steak).
  4. Remove steak from pan and allow it to rest.
  5. In the same pan, lower the temp and add 1 Tbsp olive oil. Add minced garlic, grated ginger and cook out for about 1 minute.
  6. Add Bragg’s all purpose seasoning, tamari, coconut sugar and water. Bring to a simmer for 4-5 minutes or until thickened.
  7. Add broccoli florets, cover pan and cook until bright green and slightly tender.
  8. Slice beef and add it back to the pan with 2 tsp rice wine vinegar for about a minute to coat it in the sauce.
  9. Portion out beef and broccoli and garnish with sesame seeds, green onion and pinch of crushed red peppers.
  10. Optional: serve over whole grains or cauliflower rice.
Holistic Wellness https://holisticwellness.ca/
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4 Keys to Resetting Your Metabolism for Successful Weight Loss

It’s January 2016 and everyone is in health mode. I’m excited about this because I love seeing people get serious about their health and seek out help, coaching, join gyms and commit to better eating. 

I wish January was all the time! There’s always this excitement in the new year to get healthy and then come February (or shall I say Valentines Day) the healthy eating, along with the over indulgence with chocolates takes over. 

I’m not here to judge. I love chocolate and in a balanced and healthy plan, chocolate is a-ok in my books!

But today, I want to share with you 4 ‘unconventional’ ways of resetting your metabolism. Now… you may have heard of some of these before, but they are not often talked about in regards to metabolism and weight loss; until now. 

As you know, I specialize in weight loss and offer a comprehensive weight loss program and with my clients, there are rules! Of course, with any meal plan and weight loss protocol there are always rules, but these ones are a little different and I want to share them with you because as you embark on your own health journey, I want you to start incorporating them asap. 

Whether you’re looking to lose weight, get energized or balance your hormones, these rules can help to benefit you and your goals. 

Rule #1 – Leave 5 hours between your meals, or more simply, eat 3 meals a day. I’m sure you’ve heard me speak of this before, but the truth is, eating every 2-3 hours means your spiking your insulin levels constantly throughout the day. Taking a 5 hour break allows your insulin levels to drop, which allows for more fat to be burned. I was recently interviewed on the Paleohacks podcast about this and share some insights into mindset when it comes to dieting. You can listen to the podcast here. I also wrote an extensive article on this topic, which you can read here on my site. I go into more detail about why 3 meals are beneficial for hormones. 

Rule #2 – Eat an apple a day. Ok, you’ve heard of this one before, however, it’s not just any apple and it’s not just any time of day. Apples should be eaten as part of your meal, not as a snack, and you should look for more tart varieties like macintosh, gravenstein, jonathan or green varieties. Apples contain lots (and I mean LOTS!) of vitamins and minerals and can help to lower cholesterol and uric acid. They also provide pectin and cellulose, fibres that help your body detoxify.

Rule #3 – Water. Yup, another one you’ve heard of, but the truth is, most of us just aren’t drinking enough. You should aim to be drinking 1/2 oz. of water per pound of body weight. Water cleanses your body, helps to remove waste from the bowels, and supports fat loss. Calculate your water intake and start drinking before you’re thirsty!

Rule #4 – Take 2 bites of protein at the beginning of each meal. This means your fish, poultry, meat, beans or legumes, etc. Most of us dive into the carbs, but protein helps to effectively manage insulin spikes. When the stomach receives protein first, the pancreas reacts by secreting the hormone glucagon. This hormone actually works by blocking insulin production as well as triggering more satiety. Remember, lower insulin levels means higher fat burning. 

These rules are incredibly easy to implement, you can get started with them today! I love hearing from my clients how these rules have become second nature to them. They sit down to their meals with more awareness and more appreciation for their hormones and their health. 

If you’re interested in joining my online 8 week weight loss program, I can only accept 10 women into the group. Everyone receives their own comprehensive blood panel and customized meal plan, plus 8 weeks of coaching with me. After guiding over 60 women last year to weight loss success, I am so excited to bring this program to more women.

Whether you are in the U.S. or Cananda, you can join in on the group program and even get your labs complete near you! This program is by application process only. If you are interested, please take a minute to fill out the application. Once you’re application is received, I’ll connect with you to set up a complimentary consult call to discuss your health and goals in more detail.

Click here to fill out the application form.

I look forward to helping more women achieve weight loss success in 2016, regain their hormonal health and feel confident and vibrant in their bodies once again. Know that’s its possible. Anything is possible with dedication, commitment and a true desire to make change happen.  

Cheers to the happiest and healthiest 2016!

Check out some before and after photos:

Meet Elide. She’s lost 50lbs in just over 6 months. Not only has she lost weight, but she’s gone off her medications and reduced inflammation in her joints.


Meet Elizabeth. She’s lost over 56lbs pounds in 4 months and her energy levels have increased dramatically. She’s started to run 5km and finally looks forward to being active again. 


Meet Marisa! Only after 8 weeks into her program, Marisa has lost 20lbs. She has been incredibly dedicated to her program and looks amazing!


Click here to fill out the online application and let’s get you closer to your weight loss goals in just a few short months!

Your Qualitarian Nutritionist & Wellness Coach, 
Samantha, RHN



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This ONE Test Could Save Your Life

There is one simple test you need to ask your doctor for. It’s called CRP, otherwise known as C-reactive protein and it could literally save your life! 

CRP has long been used as a marker of inflammation in the body. High CRP levels are found in practically every known inflammatory state. Even if you have no symptoms of disease, elevated CRP levels may signal an increased risk for practically all degenerative disorders, including cardiovascular disease, cancer, diabetes and more (1-3).

The good thing is, you can test it and take the right steps to lower your CRP if it is high. Being proactive with your health and taking preventative measures is the best way to decrease your chances for developing chronic disease and inflammation. 

So what exactly is CRP? It’s a “marker” for inflammation and is manufactured throughout the body and found in immune cells, the liver and fat cells.

Typically, your CRP levels will be high during an acute infection or injury. This is a good thing as certain inflammatory molecules help speed the healing process and work to destroy any invading organisms.

However, when CRP is chronically elevated it can contribute to destructive chronic inflammation. CRP can help in determining the status of known inflammatory disorders, such as rheumatoid arthritis, Crohn’s disease, cardiovascular disease and inflammatory bowel disorders (4-6). 

In fact, in one study, women with the highest CRP levels had a 16-fold risk for developing diabetes compared with those at the lowest levels (7). Kinda scary right?

CRP is also associated with other cardiovascular related conditions such as high blood pressure and atherosclerosis (hardening of the arteries) (8).

What about weight? Unfortunately, most individuals who are overweight tend to produce more inflammatory compounds. Abdominal fat produces what’s called – pro-inflammatory cytokines, which leads to higher levels of CRP and increases your risk for developing disease. 

As you can see, CRP can determine a lot about your health, disease and inflammation. 

So what can you do about it?

First, you need to get your levels checked. 

I have all of my clients get this test done. In fact, I run a full blood panel for all of my clients who work with me. This way I can not only see their levels of CRP, but other things such as vitamin D, glucose, cholesterol, liver enzymes and detoxification, etc, all of which help me to design the right meal plan and suggest the right supplements. 

Secondly, you need to know what your levels should be at. 

Optimal CRP levels for everyone to strive for are under 0.55 mg/L  in men and under 1.0 mg/L in women. I’ve had clients in my practice with levels as high as 15. Through diet and with the right supplementation, these levels dropped significantly. 

Although these levels are the optimal range, most standard labs follow the ranges below:

  •  The “lowest risk” range is less than 1.0 mg/L 
  • “Average risk” is 1.0  to 3.0 mg/L 
  • The “highest risk” category is greater than3.0 mg/L 

Considering CRP is so closely related to cardiovascular risk and cancer, I’m sure you’re wondering what you can do to lower it. Well, there are a few very important things you can do right now, such as:

1. Exercise – this alone can help to lower CRP levels, especially with those suffering with heart disease or any type of cardiovascular related condition (9). This doesn’t mean you need to hit the gym 7 days a week at an all out intensity, but something as simple as walking can be extremely helpful. Combined with some strength training, you can help prevent heart disease and slash your risk of cancer, diabetes and lower inflammation. I’d say that’s a win-win!

2. Diet – well of course this matters! Considering that type 2 diabetes can be managed with diet alone, it’s safe to say that what you eat is pretty darn important. Quality is what matters here, so do your absolute best to avoid GMO foods and antibiotic and hormone induced animal products. And if you currently have diabetes or are pre-diabetic, I work specifically with clients to help them reverse their disease. If this is something you’d like to heal, let me know how I can help by filling out my online application here. 

When it comes to quality and your diet, know this – cows eat grass, not grains. Grain fed cows contain more omega 6 fatty acids, which are PRO-inflammatory. We want to avoid this!

Simply choosing more pasture raised and grass fed meats will ensure you are getting more ANTI-inflammatory compounds. Also, load up (and by load up, I mean ALOT) on vegetables. Incorporate a variety of raw and cooked vegetables. Snack on raw carrots, cucumbers and celery throughout the day, enjoy a large salad with mixed greens, arugula and spinach at lunch topped with some wild salmon or organic chicken breast. For dinner, roast some broccoli, brussel sprouts and cauliflower in some tamari or coconut aminos with onion and garlic powder. It’s simple, delicious and incredibly effective at managing inflammation and preventing disease. 

3. Supplement – There are some very effective anti-inflammatory supplements you can include in your regime. In fact, 2 of these supplements are actual herbs and you can use them in your cooking:

  • Turmeric – contains the active compound curcumin, which lowered CRP by a huge 6.4 mg/L  in a meta-analysis of 6 studies of patients with elevated CRP levels (10). You can simply add some turmeric to your scrambled eggs in the morning or to a smoothie. But if your CRP levels are really high, you’ll probably want to take a concentrated dose by supplementing with it. I personally like AOR Curcumin-95. 
  • Ginger – another amazing spice that can be added to smoothies, sautés and used in marinades, ginger helped reduce CRP levels in diabetic adults (11). This is a powerful anti-inflammatory herb and amazing when combined with cinnamon, another incredible spice great for managing blood sugar. You can simply add both of these to your morning smoothie. I like using Simply Organic Herbs and Spices. 
  • Magnesium – probably one of the most important minerals, this is one supplement that all of my clients benefit from. From managing PMS symptoms, to inflammation, to sleep, detoxification and stress, magnesium serves many important functions in the body. In fact, magnesium is essential in building and maintaining strong bones. It’s needed to help drive calcium into your bone (along with boron, vitamin D, zinc and many other minerals). I recommend Magnesium Bisglycinate from Can-Prev. In fact, many heart disease patients have very low levels of magnesium and too high levels of calcium in their blood. 
  • Probiotics – probiotics are simply bacteria. We are made up of bacteria and much of that bacteria lives and thrives in our gut. If your gut flora is high in ‘bad’ bacteria, which can happen from eating too much sugar, packaged foods, alcohol and stress, then these bad bacteria can take over causing gastrointestinal issues, digestive issues and effect mineral and nutrient absorption. It is vital to ensure you have lots of good bacteria, which you can get from eating things like kim chi and sauerkraut, or by taking a daily probiotic. I personally love Progressive HCP 70. 

You can take charge of your health and prevent disease by simply incorporating these lifestyle and diet recommendations today! Get your CRP levels checked and make it a point to do something about it if it happens to be high. 

We can work together to lower your CRP, inflammation and get you to your desired weight with the right meal plan, supplements and lifestyle adjustments. 

If you’re interested in working together and looking for a customized and individualized plan for your health, fill out my online application and I’ll be in touch to set up a complimentary call to discuss your health history and goals in more detail. 

In the meantime, be sure to check out the success stories and before and afters of my clients by clicking here. 


1. Trichopoulos D, Psaltopoulou T, Orfanos P, Trichopoulou A, Boffetta P. Plasma C-reactive protein and risk of cancer: a prospective study from Greece. Cancer Epidemiol Biomarkers Prev. 2006 Feb;15(2):381-4.
2. Poole EM, Lee IM, Ridker PM, Buring JE, Hankinson SE, Tworoger SS. A prospective study of circulating C-reactive protein,
interleukin-6, and tumor necrosis factor receptor 2 levels and risk of ovarian cancer. Am J Epidemiol. 2013 Oct 15;178(8):1256-64.
3. Pradhan AD, Manson JE, Rifai N, Buring JE, Ridker PM. C-reactive protein, interleukin 6, and risk of developing type 2 diabetes mellitus. JAMA. 2001 Jul 18;286(3):327-34.
4. Deodhar SD. C-reactive protein: the best laboratory indicator available for monitoring disease activity. Cleve Clin J Med. 1989 Mar-Apr;56(2):126-30.
5. Du Clos TW. C-reactive protein as a regulator of autoimmunity and inflammation. Arthritis Rheum. 2003 Jun;48(6):1475-7.
6. Vermeire S, Van Assche G, Rutgeerts P. C-reactive protein as a marker for inflammatory bowel disease. Inflamm Bowel Dis. 2004 Sep;10(5):661-5.
7. Pradhan AD, Manson JE, Rifai N, Buring JE, Ridker PM. C-reactive protein, interleukin 6, and risk of developing type 2 diabetes mellitus. JAMA. 2001 Jul 18;286(3):327-34.
8. Hage FG. C-reactive protein and Hypertension. J Hum Hypertens. 2013 Nov 14.
9. Swardfager W, Herrmann N, Cornish S, et al. Exercise intervention and inflammatory markers in coronary artery disease: a metaanalysis. Am Heart J. 2012 Apr;163(4):666-76.e1-3.
10. Sahebkar A. Are curcuminoids effective C-reactive protein-lowering agents in clinical practice? Evidence from a meta-analysis. Phytother Res. 2013 Aug 7.
11. Mahluji S, Ostadrahimi A, Mobasseri M, Ebrahimzade Attari V, Payahoo L. Anti-inflammatory effects of zingiber officinale in type 2 diabetic patients. Adv Pharm Bull. 2013;3(2):273-6.
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5 Slim Down Tips to Get Bikini Ready


Summer (officially) will be upon us quickly. It tends to creep up rather fast and I know what you’re thinking.

New wardrobe!

Or maybe, you want to continue hiding in your joggers and long sleeves. I know my clients, many of who are losing weight at a healthy and quick pace, are excited for the heat. In fact, for the first time in years, many of them are excited to pull out their bathing suit and wear less clothes!

I love seeing their bodies transform! But more importantly, I love seeing their excitement to wear new clothes and feel comfortable in their own skin.

So if you’ve been hesitant to show more skin this summer and scared to jump into that bikini, don’t fret! Follow my simple tips below that I share with all of my weight loss clients to prepare them for the summer months ahead. In as little as 3-4 weeks, you can transform your body and your health with simple tweaks. 

Do these 5 things NOW to quickly get your body summer ready… 

1. Eat More Veggies: Your mom was right, eating vegetables really is a good idea, especially when preparing to shimmy into a bathing suit. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body, cut down on cravings and support detoxification. Aim to eat at least 2-3 cups of vegetables at each meal. Your plate should be full of veggies. I tend to find most people fill their plate with carbohydrates and protein and forget the vegetables all together. Plus, all that fiber will help to keep you regular and flush out toxins through your bowels.

2. Give Yourself Just 10 Minutes: Each week, between now and your beach debut, I want you to give yourself 10 minutes to workout. Now… do I want you exercising and moving your body for longer than 10 minutes? Well of course! But when you’re feeling sluggish and tired, give yourself just 10 minutes and I guarantee you’ll get those endorphins flooding your system that you’ll want to push through for another 10 minutes. It’s all about getting started and that I know you can do! 

3. Double Up On Water: Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain, constipation and aging. No one wants that! By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier, more radiant, and sexier in that bikini. Aim for at least 2-3L of water a day. 

4. Eat Low Carb (after 5pm): One of the easiest ways to drop a few inches around your waist before the warm weather hits is to eat low carb after 5pm each day. This means eating dinners that are centered around salads and vegetables rather than breads and pastas. Aim to consume your carbs, such as fruit, wheat free oats, quinoa or sweet potato earlier in the day and keep your dinners, lean, mean and green! And yes, fruit is sugar, which means it’s a carbohydrate. Why not try swapping your dessert for a 1/2 cup of fresh berries if you really need that sugar fix in the evening? 

5. Balance Your Hormones: Weight loss is really dependant on hormonal health. If you’re eating high carbohydrate foods, constantly skipping meals or eating too often, you send your blood sugar on a constant rollercoaster ride. This can have you reaching more for food and just not feeling satisfied. Protein and healthy fats are where it’s at to help balance out your blood sugar. Be sure you are eating high quality protein at every meal and consuming some avocado, olive oil, coconut oil or ghee with your meals. Also, if you’ve been known to constantly eat every 2-3 hours, you might want to read my latest article about why it’s a bad idea! Click here to read now. 

Stress can also effect your weight loss efforts. Cortisol, your stress hormone, can pack on the pounds around your belly. If you’re constantly rushing through your day, always feeling behind, multitasking through a million things, overworked, exhausted and well… stressed; then there’s a good chance your cortisol is running on high.

Cortisol is important for the maintenance of blood pressure as well as the production of energy. It’s what helps you rise in the morning out of bed and when lower at night, allows for you to fall asleep. Cortisol stimulates fat and carbohydrate metabolism and stimulates insulin release to help with the maintenance of blood sugar levels. The end result of these actions can be an increase in appetite. More cortisol and more insulin means you want more food. 

The good news is that you can manage this by addressing your stress and lifestyle and making the conscious effort to eliminate the biggest stressors in your life. Yes I know, that’s easier said than done, but it is absolutely necessary if you want to increase energy, lose weight and maintain your overall health. 

Work with me – if you’ve been looking to finally lose the weight and manage your imbalanced hormones, then let’s set up some time to discuss your goals. Check out my Metabolic Weight Loss Program for more info or email me at – samanthagladish@gmail.com. Together, we can design the perfect plan for you and get you summer ready!

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Elide’s Weight Loss Success Story

Meet Elide…

The incredible and brave woman I have the privilege of working with. 

Elide came to me late last year looking to lose weight and get off her diabetic medication. For years she had been trying to lose weight, but was struggling due to medications, inflammation and not having the right support. 

I remember our phone call and the hesitation in her voice to spend money. We talked for an hour and I took the time to truly listen to her concerns and needs, letting her know that my program was not just some random cookie cutter meal plan, but a customized plan geared to specifically address her diabetes, blood sugar imbalances and inflammation.

Elide is one determined and committed woman and I am inspired by her daily. She’s taken the time to educate herself over the years about quality food and made a commitment to eat organic and source out the best foods she could find. She found this dramatically improved her health and in turn, she became an incredible role model for her 2 teenage daughters. 

Having suffered through 2 car crashes which almost completely immobilized her and being passed from doctor to doctor and loaded up on med’s, its no wonder she gained weight and had been struggling to lose it. 

Elide is determined to get off her med’s, reverse her inflammation and truly heal herself. She is the most positive woman I know and her mental and emotional state has been a huge reason to her success. 

I am truly grateful to work with her and be her coach on this incredible weight loss journey. 

In a short 4 weeks, Elide is down almost 20 pounds and off one of her medications! 

Her fasting morning glucose has dropped from 9 to 5.2 and her blood sugar is completely balanced and regulated between meals. In fact, she hasn’t even craved for something sweet or indulgent. 

Her joints feel better and she has more energy then ever before!!

I cannot wait to see her progress over the next month. 

By eating clean, nutrient dense whole foods, like fish, chicken and turkey, healthy fats like avocado oil, ghee and coconut oil and loading her plate up with fresh vegetables and leafy greens, Elide is a true testament to what eating whole foods can do to your body and health.

In fact, she even gets to enjoy bread on her meal plan, plus a weekly treat meal of her choice! 

I am so proud of her and grateful to her for sharing her story with all of you. 

Check out her incredible before and after photos! She looks amazing! 

If Elide can do it… SO CAN YOU!!

B&A_Elide_Feb 4 2015

 If you are interested in my Metabolic Weight Loss Program, you can read more about it HERE. Let’s set up a FREE 20 minute consult to discuss your weight loss goals and discuss if this program is right for you. I look forward to hearing from you. Please email me at – samanthagladish@gmail.com.

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How To Lose Fat Forever

Image[Photo by: eljoja]

Seeing pictures of my fat self would disgust me. Staring back at me was someone I no longer wanted to be. I couldn’t believe how bad I let myself go. 

Now every time I pick up a 40 pound dumbbell, I think to myself that in my hands was the extra weight I carried around so many years ago.

I was in a relationship that no longer inspired me. I was in a university program that was at odds with my values. I resented the decisions I made to please others. I was disappointed that my high paying factory job had allowed me to buy everything I wanted, but left a gaping hole of what I truly needed. 

I had stuffed myself with so many Krispy Kreme donuts and endless litres of dark cola’s before I finally hit a brick wall. I was constantly bloated. I’d roll down my car window to air out the repugnant gas I passed. I dragged my feet when I walked. 

When I saw videos of myself, I was astonished at how sluggish I was. I had the posture of someone with a whittled down personality. I hid my big belly and insecurity with baggy clothes. 

Desperate for change I hunted for extreme solutions at the store. Many labels targeted my pain points so well that I would immediately jump on their bandwagon.

I dosed on pills and potions that stripped my intestines of all good and even bad bacteria (which I learned afterward). I survived on liquids for days straight as suggested. Still, I was so dehydrated and malnourished I would get massive headaches, stomach pains, and embarrassingly frequent trips to the bathroom. 

I yo-yoed up and down for a while and was unable to keep my weight down. Nothing lasted.

The cycle kept repeating until I unknowingly discovered what would create lasting weight loss results for me. It was not a product or something I could buy online. 

It was self worth. 

Self love. 

Self acceptance. 

And I had none. Nada.

It was reflected in the poor choices I made around food, exercise and the people I hung around. I was disconnected with who I was. The words passion, excitement and inspiration were simply not in my vocabulary.

Over a short period of time I began to fill that once gaping hole with wisdom instead of junk food. The biggest catalyst came in two major forms. The famous self help program Personal Power II by Anthony Robbins. And the legendary classic, Think & Grow Rich by Napoleon Hill. 

Picking up these books were like learning a different language. It was so hard to wrap my head around some of the ideas. But there was something about the stories they shared that made me feel like I could relate to so many of these people who had become influential and impactful to many. I started to believe I could transform myself. My health, my body, my mind. Everything.

It helped me tap into a long lost power that had always resided within me this whole time.

The power to decide. 

To cut off all other options, as Robbins famously puts it.

What put further fuel to the fire was coming across the Invictus poem by William Ernest Henley enclosed in Hill’s Think & Grow Rich where it stated: 

“I am the master of my fate, the captain of my soul.”

This line became my new mantra. 

No longer would I allow myself to let others dictate the direction of my life. More and more I built a newfound relationship with myself. I walked, journaled, meditated, exercised, and studied nutrition. I couldn’t help but begin eating higher quality food. 

This time it was because I wanted to. Not because I had a desire to lose weight but because I finally felt that I truly deserved it. A feeling no diet could ever give me.

I deserved to feel energetic, strong, flexible, balanced and healthy. I deserved to discover my passion, find my truth, walk my own path and reach my highest potential. I deserved to put only good food into my body. I deserved to finally feel confident about my own body. 

I decided to never settle for mediocrity. 

And that was the real turning point from dieting to a lasting shift in my physical, mental, emotional and spiritual well being.

No system, strategy, pill, potion, or diet guide will work unless you cultivate your self love, find self worth and learn to accept yourself.

Let go of what everyone else wants for you. Their false mythologies of what a good body, good job, or good life does not serve you. 

Find new definitions within your self. Live from that place. 

The only opinion, judgments and thoughts that matter are the one’s you have for your self.

When you live with awareness, love, and compassion for your self and have purpose, passion and inspiration behind you, you can’t help but do good things for your mind, body and soul. 

You will have less and less desire for the crappy food, negative people and toxic environments that don’t nourish you. 

Now when I come across photos of myself, staring back at me is not someone with a perfect body or a finished product, but someone I’m finally proud to be. Yes, a work in progress. But gladly embarking on a lifelong journey towards health and well being. 

Happy for the choices I’ve made. And happy to just be me.

** Join me this evening in Mississauga for my Monthly Meetup group. Tonight’s Topic – The Transformational Power of Your Story. Plus, we have a special guest speaker! Click HERE for more info and Join us! Would love to see you there 🙂 

** If your ready to lose the weight and gain back your health, email Samantha Gladish at – samanthagladish@gmail.com and reserve your spot in her Metabolic Weight Loss Program. No pills, no shakes, just real whole foods and REAL results. 


ABOUT THE AUTHOR: Oliver Manalese

Image 1Oliver coaches and guides people in their personal awareness, growth and transformation. He is the founder of Integrated Self, a workshop series for self-explorers, a singer-songwriter as well as a certified yoga instructor. In between writing, coaching sessions and making music, Oliver spends the rest of his time enjoying the good life with his love Janet, eating gorgeous food, sipping espressos and travelling. For more, go to: www.olivermanalese.com


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Beach Bum Full Body Workout

Get ready to work it!

I’ve been a tad behind on posting my time-to-get-beach-ready workouts!

I hope you’ve been following along and tried last weeks leg and booty and back and bicep workout? Continue to include these workouts once or twice a week for the best results.

In the meantime, try today’s workout! It’s a full body blast that will have you burning calories and toning up just in time for summer.

As always, go at your own pace and use heavy enough weights that are challenging. Your last rep should feel hard to complete. Weight lifting is so important and I know some women are scared to pick up heavy weights thinking they’ll get bulky. Weight lifting is one of the best ways to maintain your bone density and to shape and tone your body!

Now let’s get to it!



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Foods to Eat to Lose Weight!

Dieting does not need to be difficult!

We do a very good job of complicating weight loss and diet regimes.

I think it’s safe to say that we ALL KNOW how important it is to eat fresh, whole foods such as fruits, vegetables, good quality meats and heart healthy fats.

Following this type of diet is a whole other story 🙂

In my quick video below, I share tips to starting a diet protocol and offer up my approach to weight loss.

If you’re struggling to eat right and lose weight and would like to re-vamp your diet and get SEXY, STRONG and HEALTHY, let’s work together! I can help to give you the right tools and strategic plan specific for your goals and body type.

Click HERE to choose the BEST program that works for you!

In the meantime, enjoy the video below! 🙂



Health & Abundance,
Samantha 🙂



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Weightloss Success!!

My girlfriend Melissa just recently shed 30 pounds!! I am so proud of her and just had to share her weight loss success story with all of you! I’m sure as we head into February, some of you are possibly still in the ‘New Years Resolution Mode’ to get healthy and lose weight, so I hope Melissa’s story will motivate you to stay on track on reach your 2011 health goals. I recently asked Melissa a few questions about the ups and downs of her weight loss journey, and here is what she shared with me……..

1. Tell me what inspired you to lose weight? I didn’t feel like myself anymore; I saw someone different when I looked in the mirror. When I looked at pictures of myself compared to a few years back, I would be very disappointed. I would try to avoid social events because the conversation of my weight would sometimes come up. Not always in negative way, but I was surrounded by family and friends that maintained a healthy lifestyle for the most part. I know something needed to be done considering I wasn’t always overweight and I knew my goal was achievable.

2. How has your diet changed? What did you used to eat vs. what you eat now? I traded my medium double double to milk instead of cream. For breakfast, I would have a Bagel Breakfast Sandwich or Bagel with Cream Cheese. Now I have a whole wheat English muffin lightly buttered or with peanut butter. The food courts are filled with burger joints, pasta/pizza places, and international food which always consists of processed ingredients and starched carbs. I would purchase my lunch 5 days a week and give in to all of the above! Now I try my best to make my lunch to avoid the temptation. If I do purchase my lunch, I decide what I want before I leave my office so I don’t steer off track. I usually stick to a salad with chicken or salmon with light dressing. When I was planning my wedding, dinner used to be the worst meal of the day. My husband and I were running around to appointments, so we turned to fast food almost every night. Not just any fast food, the worst of the worst…big macs, quarter pounders, and deep fried chicken sandwiches. Now all our dinners are home made. I think this was the most significant change. We eat as soon as we get home and we bake or sear our protein with minimal olive oil. We include healthy side dishes like vegetables or salad. We also cut down our portion sizes instead of making a meal that would normally feed a family of 4! I also replaced my can of coke with water. Popcorn is my favourite snack. Instead of reaching for a bag of chips I make fresh popcorn, but not the buttery microwavable popcorn. I pop plain kernels the ‘old fashioned’ way!

3. How do you feel now that you’ve shed 30lbs?! It’s almost indescribable! Getting ready for social or formal events are no longer a chore. I’m actually excited to leave the house. I feel much more confident. I have much more energy and I feel much younger. Like a whole new person!

4. Did anything derail you from your diet? Of course. I’m not perfect and I’ve had a couple of ‘cheat’ days. When I first started eating differently, I noticed that if I was unreasonably strict then I would be more prone to binge. So I try to meet myself half way and with time I don’t get the same ‘bad’ urges. This week for an example, I went out for dinner with some friends and at the end of our meal they all ordered dessert. I couldn’t just sit there and watch them indulge. How can I resist? So I ordered dessert as well. But instead of ordering a large piece of cheesecake, I ordered the smallest dessert they had. It was actually called “the world’s smallest brownie”. I try not to let it happen often, but we’re all human.

5. Did you have a lot of support from family and friends? Yes I did, I don’t think I could’ve done it without them. Firstly, I had Sam’s famous blogs reminding me that eating healthy will make me feel better both internally and externally, I really listened to you and it worked! I made cautious decisions when grocery shopping and when I read your blogs it makes me feel like I’m part of a team that cares about what they eat. I also had my family and friends complimenting me on my appearance and kept encouraging me to continue, it really made me feel good. And lastly, my husband was very supportive in changing his eating behaviours as well. We don’t keep fatty or processed food in the house so we’re not tempted. It really helps your motivation when you are surrounded by supportive people.

6. At any point, did you feel like giving up? At first, yes! It’s hard to see the physical difference your changes are making in the first few weeks. Although I know I was making a better choice for myself, I wanted to see the change in my body immediately. I gave up many times before for that reason alone. But I was confident that I would start seeing the result shortly so I stuck to it this time. I also try to weigh myself daily, I know that might be a little excessive but it really gives me the motivation I need to continue. Even 0.5 to 1 pound loss is an achievement!

7. Any fast and easy recipes you’d like to share? The easiest recipe I know is a bocconcini salad. It’s easy, tasty and doesn’t leave your kitchen in a mess.


  • 2 bocconcini balls
  • 3 medium sized tomatoes
  • 2 tablespoons of olive oil
  • Salt, Pepper and Oregano for taste

Instructions: Slice tomatoes and bocconcini. Arrange on a plate by alternating between tomatoes and bocconcini overlapping each other. Drizzle the olive oil across. Add the salt, pepper and oregano to taste.

8. What advice can you give to someone who is unmotivated to lose weight? Think back to a time in your life when you were more confident about your weight. You might even want to dig through some of your old photo albums. Remember how good you felt?! You can look like that again…or even better!

9. I really hate the word diet! Please tell me this is a Lifestyle change for you?! Of course! To me, diets are a fast (mostly unhealthy) way of just losing weight. In past experiences, using a program for ‘rapid weight loss’ is a gimmick. And if you actually lose the weight, once you’re off the ‘diet’ you will gain it right back and even gain a few extra pounds. I’ve been there! By changing your lifestyle and making healthy choices, it will become a regular routine. You won’t even have to think about it, unhealthy food won’t be appealing anymore.

Melissa, I am so proud of you and I can’t thank you enough for sharing your story with everyone. I know you are going to inspire others to make a change! New years resolutions or not, we all need to take responsibility for our health and know that we can reach our goals! If Melissa can do it, so can you!

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