Lena’s Articles


Written By Lena Mascarin RNCP, CBP

Good nutrition is of vital importance for good health. It’s that simple!  We are what we eat, digest and assimilate.

Good nutrition plays a huge role and is key to the health and maintenance of our bodies. The latest research proves that there is wisdom and healing power in eating a healthy and varied diet that includes whole foods.

The Surgeon General believes that 65% of diseases are preventable through good food choices and whole food nutrition. Eating whole foods delivers to your body a combination of balanced nutrients. These nutrients were designed to nourish and protect your body in a way that refined foods can’t.  Energy systems, immune functions, brain function, healthy DNA and strong hearts all thrive on healthy food and good nutrition.

In addition, the “good” foods you eat provide you with the raw materials necessary for your body to produce thousands of chemical reactions which are necessary to regulate energy systems, moods, body repairs and many other countless critical functions.

The problem is that a large portion of today’s population is still consuming a diet that is devoid of important nutrients.  North Americans are still in this vicious cycle of consuming a diet that is high in fat (especially trans fatty acids), high in sugar, salt, and cholesterol.  They consume FAR too many processed and refined foods, consume too much red meat, alcohol, too much pop and junk foods.   All of these short circuit your system, creating toxins and free radicals that cause inflammation, pain, accelerated aging, obesity, candida, arthritis, diabetes, immune system dysfunction, heart disease and the list goes on and on.  We are a society that consumes an over consumption of refined and processed foods, therefore exhausting our nutritional reserves.

Imperfect foods (I like to call them DEAD FOODS) grow imperfect bodies!  Dead foods cannot feed our bodies and our minds the nutrients it needs. Dead foods are just that, DEAD, they cannot maintain our health.  Anything that is processed or refined, or comes in a box is considered a dead food.  You cannot live on these dead foods and thrive!

So if we are what we eat, as the saying goes, then it is inevitable that our bodies are not functioning a peak performance on these devitalized foods.



Written By Lena Mascarin RNCP, CBP

Ever heard of the phrase 'your wealth is your health'? So many have suffered the consequences of poor eating habits and making poor eating choices. So many would do anything to reverse and regain their health back.  Sometimes it is too late.

So what can you do? Make simple changes and adjustments to your diet, educating yourself on proper nutrition and finding out what your alternatives are.  Changing your diet can have a dramatic difference and effect on your overall state of health and well being.  And remember good food choices start at the grocery store!

Good nutrition influences your:

  • state of mind
  • ability to learn and concentrate
  • level of alertness
  • brain development
  • overall physical and mental development

It fuels your body allowing you to function and do everything in your life to its greatest potential!

Good nutrition is KEY for optimum health as is a positive attitude, getting enough rest, exercise and drinking plenty of clean water.

Ultimately you are responsible for your own health.


In addition, remember to get regular Body Talk Sessions to keep those lines of communication within all systems open allowing the body and mind to function at its best.


Written By Lena Mascarin RNCP, CBP

Whether your goal is to lose weight, join a gym, stop smoking, change your diet, change your lifestyle etc., having a solid plan can make the difference between failure and success. Focus and commitment is key. Once you have made a commitment, you are more likely to stick with it.

So this year, why not make a commitment to look and feel better, lose a few pounds, nourish your body and mind, and feel more energetic! Easier said than done you say?? Anything is possible. Having a positive attitude is key and a willingness to step out of the box. Beginning a new relationship with food is a step in the right direction.

Being a registered nutritionist, I am a firm believer that we are what we eat! Eating the correct foods can help our bodies thrive. Consuming the wrong foods can be detrimental to our health.

It is of vital importance that our foods are:

  1. Of highest quality
  2. Unrefined and unprocessed
  3. As natural as possible
  4. High in antioxidants (antioxidants help the prevention of many diseases)

As Hippocrates once said. “Let Food be thy Medicine, Thy Medicine shall be Thy Food.”

So, with this in mind, here are 12 Super Foods I am suggesting this year to include in your diet for a healthier you…

  1. Green Tea – rich in antioxidants (studies have suggested that antioxidants fight off cancer, colds/flues and have the potential to be anti-aging)
  2. Broccoli – high in Vitamin C and contains anti-cancerous properties
  3. Yogurt – Choose All Natural because it’s high in probiotics. It helps re-culture the good flora in the large intestine, helps maintain regular bowel movements, and supports the immune system.
  4. Berries – Wild and organic berries are an excellent source of fibre and high in antioxidants. Helps with inducing satiety and helps reduce food intake which is helpful for weight management.
  5. Pomegranates – are an antioxidant superstar! This fruit is high in Vitamin C and acts as an anti-inflammatory.
  6. Garlic – a must have in everyone’s diet. Garlic has some great and powerful properties. It helps lower total cholesterol and blood pressure. It is also a liver friendly food that assists in liver detoxification and destroys infection-causing viruses and bacteria.
  7. Oats – are a great source of soluble fibre, which helps lower bad cholesterol. Can also help lower blood glucose after a meal and are important for maintaining colon health.
  8. Quinoa – an excellent alternative grain that is gluten free and high in protein. Quinoa contains fibre, antioxidants and may help lower triglycerides.
  9. Buckwheat – this grain is a health powerhouse. High in protein and amino acids Lysine and Arginine, buckwheat is gluten free and helps in lowering cholesterol.
  10. Cold-water fish – consume wild salmon, sardines, herring, and mackerel. They are a great source of Vitamin D and Calcium and a great source of essential fatty acids, which are of vital importance to our health.
  11. Cinnamon – this warming spice can help lower blood sugar levels, aid digestion, and help reduce inflammation.
  12. Nuts and seeds – ‘Go Nuts’.  Nuts and seeds are high in protein, contain healthy fats (Omega 3 and 6). Nuts and seeds help reduce visible signs of aging such as wrinkles and sagging skin, helps control your weight with no hunger pangs and dramatically decreases your risk of cancer, heart disease and diabetes. Of course, raw is always better and always consume in moderation.

Also, always remember to include more fruits and vegetables in your diet, and incorporate good fats such as olive oil, flaxseed oil, and nut oils too.

To help with weight loss, eat smaller portions, limit intake of carbohydrates, and yes, do get some form of exercise at least 3 times a week – your heart and arteries will thank you.

And don’t forget to drink pure clean water every day!

So go to it! Altering your diet doesn’t take a great deal of effort. Commitment, yes.  Just know you are doing yourself good. So get on board and set your health and diet intentions! Make better food choices, try making small changes, keep a positive attitude, exercise, get adequate rest and start feeling and looking better. Your energy will soar!

Wishing you an exciting journey to greater health and freedom.


Written By Lena Mascarin RNCP, CBP

Finding it difficult to lose weight and shedding those extra pounds? It could possibly be in the choice of words you are using and thinking.

Shift your awareness from the words ‘diets, weight loss’ to one of ‘BECOMING HEALTHY AND GAINING SLIMNESS’ and watch your weight melt away!

It’s a new paradigm in thinking about weight loss. Your body is an amazing temple that wants balance, seeks to be healthy, fit, lean, slim and happy!

One problem is that we self sabotage ourselves with the negative thinking we have about our weight, our body image, how we see ourselves and the way we look. Lets face it some of us are not runway models, although some of us do want to look sexy, healthy and slim and there’s nothing wrong with that. Getting healthy is key and making sure that the emotional, mental and physical body is all on the same page in their mindset is important.

Much of the challenge lies in our high levels of stress, anxiety, poor diet, restless sleep, emotional upsets, traumas, all contributing to our out of control emotional eating patterns and overeating habits, leading to obesity, high blood pressure, heart disease, diabetes and certain cancers.

Our belief systems also play a huge role in how we feel about our weight and ourselves. Thank goodness for BodyTalk, which can help us release and smash through many of those belief systems.

So allow me to explain how your mind works…

What you say, believe and think on a daily basis becomes your reality! Yup, your reality. Your repetitive thoughts and words come into the conscious mind and then dumps the belief into the subconscious mind. So guess what? When we are consistently repeating or even thinking, ‘I am fat, I am fat, I don’t like what I see, my thighs are too big, I am overweight’ –  your body and mind believes it!

Words such as ‘I want to lose weight, I am going on a diet, I am going to cut calories your body’ automatically puts our mind into survival mode and begins thinking “oh my gosh, am I going to get another meal today?’ Fear and panic set in.

So guess what the body does? Our bodies once in survival mode holds on to every ounce of fat! Yikes….yes, every ounce. Making it much more difficult for you to lose the weight and the fat!

So your internalized negative statements and belief systems about yourself actually becomes your truth and reality.

Negative charges are associated with our words and thought patterns, thus the body will hold on longer to the body fat and not release it.

So what do we do?

Get clear. Shift your thinking and empower your mind/body into getting slim by healthy thinking, making better food choices, educating yourself about your health and wellness, exercising, keeping stress levels at bay, adapting a positive attitude and living a healthy lifestyle are all necessary to get you to your ideal weight.

Being happy. Self love and living life from an authentic place is monumental on the journey.

So get rid of the words ‘weight loss’ and begin with using the words ‘GAINING SLIMINESS”. Your body understands gaining slimness, it’s a positive.

Tell your body you ‘Love it’ daily and tell it you are ‘gaining slimness’ not LOSING WEIGHT. Watch your words, watch your thoughts and be ever so gentle and kind with yourself. Your body will love you for it.  Watch your body transform itself before your very eyes.





Say it everyday. Pin it up in your kitchen, bathroom, car, office, bathroom………it will be a reminder for you and watch the magic happen.

Transforming Lives

Transforming Lives