Who and what is Lighten Up 4 Life?

The face behind Lighten Up 4 Life:

Jill Seward RHN, RNCP, ROHP

Jill is a Certified Life Coach Practitioner, Registered Holistic Nutritionist and Certified Red Seal Chef, with more than 23 years experience in the weight loss, health and wellness and food industry.

Jill has established a reputation as a leading motivational lifestyle and nutritional educator and has obtained numerous additional certifications as an obesity and bariatric personal coach. Her core strength is empowering clients to achieve their weight loss, health and wellness goals.

Jill is the founder and president of Lighten Up 4 Life. She has developed and implemented the WhyWeight?™ Therapeutic LifeStyle Programs which is a unique weight loss program that includes the transitioning keys that include psychological, emotional skills and in conjunction with First Line Therapy for lifetime health and wellness success.

Laser-focused on client needs, Jill fervently believes that as a coach she has done her job when the client no longer requires her services. To paraphrase a Chinese Proverb, “Teach me to diet and I diet for a day. Teach me the skills to change and I no longer diet, it is a way of life.”

Jill successfully completed her nutritional studies with the Canadian School of Natural Nutrition. Additionally she has earned several support and facilitator certifications from the International Bariatric Support Centres and most recently has become a Certified Coach Practitioner as well as a FirstLineTherapy^® Educator. For eleven years, Jill owned and operated Culinary Alternatives. The latter 8 years of this venture was committed to utilizing her combined skills to offering her services as a personal chef most specifically to clients who required portion controlled meals for health and weight loss purposes as well as dietary restrictions.

She has volunteered at Hill House Hospice.

Jill has a passion for cooking and seeing her clients succeed in making life long changes to their health and well being. Living in Richmond Hill with her husband Chris “Chipper” Seward, Jill is the mother of three children and has four adorable grandsons.

What is Lighten Up 4 Life and what can their WhyWeight? programs do for you?

At Lighten Up 4 Life we work to help you lose weight, develop and maintain lifestyle changes, and live an overall happy "light" life.

What would you change about your health?

Have more energy? Be stronger? Have more sex drive? Think more clearly? Be thinner? Sleep better? Be less moody? Stay healthy and active?

Lighten Up 4 Life is a weight loss system that includes developing psychological techniques for a lifetime of health and wellness success.

We will work with you to create a program that iscustomized for your needs and establish Nutritional and Weight Loss Goals that will start you on your journey to Lighten Up 4 Life!!

Visit our website today for more information www.lightenup4life.ca

We are special and unique!

Tip of the Week

Don’t compare yourself to others. Every body is different. It stands to reason that everybody will lose weight differently. Even if you do the exact same things that I do, you won’t lose weight at the same rate. The key is in finding your triggers. Keep your goal in sight, and do whatever you have to do to meet that goal. When you start looking at someone else’s habits, you’re only going to become discouraged and quit without even realizing that it’s physically impossible to be anybody but yourself.

Recipe of the Week

Creamy Chicken Enchiladas
(makes 6 servings)

Ingredients:

1 1/2 cups cooked chicken breast, shredded into bite-sized pieces
4 cups torn fresh spinach leaves or 1 10-oz. package frozen chopped spinach, thawed and drained
2 green onions, thinly sliced
1 8-oz. carton of nonfat sour cream
1/4 cup plain, nonfat yogurt
2 tablespoons gluten-free flour
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/2 cup 1% milk
1 jalapeño pepper, seeded and minced
6 gluten-free tortillas, 6-8 inches in diameter
1/3 cup shredded cheddar cheese

Directions:

1. In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat. If using frozen spinach, do not cook it. Drain well.

2. In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside.

3. Make the sauce: In a medium sized bowl, combine sour cream, yogurt, gluten-free flour, cumin and salt. Add milk and jalapeño pepper and mix well.

4. Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping.

5. Place filled tortillas, seam sides down on an ungreased rectangular baking dish.

6. Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree oven for about 20 minutes or until heated through.

7. Sprinkle with cheddar cheese and let stand for 5 minutes.

8. Top with salsa and chopped green onions as desired and serve.

TEXT VERSION OF NUTRITION FACTS: Serving Size: 1 enchilada (196 g) Servings Per Recipe: 6
	Amount per serving
Calories	248
Calories from fat	57
Total Fat	6 g
Saturated Fat	2 g
Cholesterol	41 mg
Sodium	384 mg
Total Carbohydrates	28 g
Dietary Fiber	2 g
Sugars	3 g
Protein	20 g
Vitamin A	70%
Vitamin C	25%
Calcium	20%
Iron	15%

Quote of the Week

"Unless you change how you are, you will always have what you've got." - Jim Rohn