Author Archives: Carrie Burrows

The best diet in the world…that really works.


There are a few “secrets” to losing weight.

If you read my blog you know most of them. Sad thing is, y’all might read them but never use them…and big surprise, your weight may have even stayed the same, if you’re lucky.

I have been designing nutrition plans for almost 20 years. I have learned that there is one diet that is the best in the world and it works on every single person that has done it.

Ready for it ? ? ?

The best diet in the world is… the one that you actually follow….read ontadaa21

Now, that is just the surface part of my answer. The best diet is the one that is based on real food, nothing processed.

There are millions of diet books and you have likely tried a few of them…and the magic question…are you as fit / skinny as you want to be?

You probably tried it for a few days, maybe had some results but then felt deprived (insert crying here) and then you went back to your old ways. “I had a bad day.”  “I heard some bad news.”  I needed to celebrate.”

Fact: your old ways got you exactly where you are.

Solution: You need to eat real food, drink water and challenge yourself physically.

For those weight watchin-point countin’, walkin the pounds away people….time to step up your game…what might have worked a decade ago is not serving you well today, because you probably shut down some of your fat burning capacity through yo-yo dieting.

The best diet in the world is one that is normal, that doesn’t require capsules or special tinctures. You know I’m right.

You know most of your fit/skinny friends just eat real food. Those athletic friends that you love yet hate at the same time…they eat real food.

I have some math for you.  It’s not like counting points though.  If you take the 2 hours of tv watching a night and use 30 minutes of it to make your meals you would see and feel a difference. 

If you also take 40 minutes to an hour of your 2 hour tv watching and used it to workout, I guarantee you will see and feel a difference. You still have 30 minutes left….go to bed early. There is nothing on tv that will improve your life. Getting 30 more minutes of sleep and you will feel fantastic in the morning….no more negotiating with the alarm clock!

Simple strategies people.

Stop believing the hype of the latest/greatest diets.

Old school works.  Eat healthy real food, don’t drink your calories, exercise daily and get some decent sleep = fit, healthy, energetic you – sounds awesome right?!! Give it a try…I dare you!

Skinny Summer Drinks

Ahhh summer time, you’re fully here now. No more cold mornings or chilly nights. Hot temperatures, sweating kids, long days and of course we have to mention the 4th of July! Picnics, parties and parades.

All the fun and festivities can come with a negative side though. I’ve talked to a lot of people who admit they feel uncomfortable going to a summer BBQ or party and refusing the drinks that are offered because they aren’t healthy or they just don’t fit into your nutrition plan.

The thing is, you should never feel awkward or uncomfortable. Many, if not most people will actually respect you for taking care of your health and those that don’t…forget about them and remember, alcohol does nothing for your waistline!

A couple of drinks weekend after weekend can and will set you way back on any wins that you’ve had. All of those liquid calories add up and many are very sneaky and you just don’t see them coming.

If you are uncomfortable at turning down the drinks then bring your own. Every host loves when you bring something to share. Even if you are just carrying your own travel mug with your private stash of healthy in it! Be prepared. It’s that easy.

If you need alcohol to have a good time…well…that is for another blog post.

Make your health a priority.

Learn to like other things.

Don’t let weekend set backs be your focus on Monday…it’s a bad enough day as it is.

Need some happy, healthy options? Here you go.


Faux Mojito

½ cup fresh lime juice
½ cup fresh mint leaves
2 tbsp stevia (or sweetener of choice)
2 cups of sparkling water or seltzer – (not tonic water)
1 cup of ice

Add all of the ingredients into a pitcher, break up & muddle the mint leaves.
Pour/serve with a wedge of lime


Tangerine cranberry slushy
½ cup of cranberry juice (I used low sugar Ocean Spray)
½ cup of tangerine juice — tangerine juice is a bit sweeter to contrast the tart cranberry juice (I used Seminole Pride Noble Juice)
1 cup of diet ginger ale (I used Canada Dry)
1 cup of ice
1 tbsp fresh lime juice

Blend all together.


Pom-Tangerine Green Tea
1 cup of chilled green tea (make a pitcher)
½ cup tangerine juice
½ cup pomegranate juice
Squeeze of a wedge of lemon

Mix together. Pour into a glass of ice. Decorate with a slice of orange.


Pina Colada

1 cup coconut milk (I use sugar free)
1 cup frozen Pineapple
Coconut extract – just a couple of drops

Blend and enjoy—garnish with a slice of pineapple.




Disclosure: This post was sponsored by Seminole Pride Noble Juice.


Side Note: I really like the tangerine juice, it’s a bit sweeter and is loaded with Vitamins A & C , flavonoids, folate & potassium < just some tangerine knowledge for ya>



Recipe – Tangerine Chicken Stir Fry

Hello Summer!

We all think of the summer as BBQ season and getting outside for grilling is a great way to spend less time in the kitchen. But, it isn’t always possible so if you have to be in the kitchen, wouldn’t it be great to keep our time there to a minimum??

I have a great recipe, which is kid approved that will have you in and out of the kitchen in a flash. This is one of my  favorite recipes. When my family wants take out this is a quick fix and it a lot more budget and waist friendly!!!

Tangerine Chicken Stir Fry

  • 1 cup tangerine juice, (my new fav)

  • 1/4 cup low sodium soy sauce

  • 3 cloves garlic, chopped

  • 1 tablespoon brown sugar- (I used Splenda brown sugar)

  • 2 tablespoons vegetable oil (or oil of your choice)

  • 4 skinless, boneless chicken breast halves – cut into 1 inch cubes

  • 2 tablespoons all-purpose flour (you can use gluten-free flour for anyone with allergies)

  • PREP 10 mins


  1. In a small bowl combine the  juice, low sodium soy sauce, garlic and Splenda brown sugar. Mix well.
  2. Heat oil in a large skillet or wok over medium high heat. When oil begins to bubble, add chicken. Saute until cooked through (no longer pink inside), about 7 to 10 minutes.
  3. Add orange sauce mixture to chicken and cook until sauce begins to bubble. Add flour, a little bit at a time, until sauce has thickened to your liking.  Serve with rice and stir fried or steamed veggies of your choice.

I usually make a double batch of this recipe. Left overs are soooo good for lunch the next day with a nice spinach salad.

Here is a quick salad vinaigrette to go along with this:

1/4 cup of  tangerine juice

2-3 tablespoons balsamic vinegar

1 tablespoon of dijon mustard

1/4 teaspoon of black pepper (taste it and add more if you like)

I pour all of the ingredients into a mason jar and shake well. This will keep for a week.

It is such a nice, refreshing and clean tasting salad dressing, you will LOVE IT!

Make this recipe!!! Disclosure:

This post is sponsored by Seminole Pride Noble Juice10690108_10152498432112303_7698989882400240742_n


10 Weight Loss Tips & Tricks From -30lbs Heather

Here is a great blog post read it  from Heather @tjzmommy  /

She is down over 30lbs!!!!!!!

Im so proud of her and thrilled to be a part of her journey!

Give this a read and give Heather some love and congratulate her!!! I hope some of these tips will motivate you to get started!!

My hard work is really paying off! Finally after “unbundling” from the cold winter, the 30lbs I’ve lost since January 5th, is being recognized by my co-workers and friends!

Losing weight is a struggle and I’ve battled for most of my life. I know that I’m not alone when I share that there are times that I’ve wanted to hide, not go out or even go to social events because I hated how I looked. There were times when I bought clothes far to big so that I could surround myself in fabric to cover a body that didn’t even feel like my own. I’ve also bought clothes far too small, in the hopes that they might fit or just so I could shop in “regular” stores. I’ve taken only selfies during the times when I wouldn’t let a full length photo be posted online and I’m still trying to let go of my tight hold over every photo that’s taken by my family.

A BIG step is sharing a full body photo!

With so many incredibly motivating compliments coming my way, it always leads to the questions…”how are you doing it?”, “what are your diet secrets?” I love to share the tips and tricks that have helped ME reach my goals and keep on track. Here are my 10 favourites to share with you to slowly lose weight and stay much healthier!

1. Find a protein powder and bar you love: I love Carrie Burrow’s protein powder that tastes like a vanilla milkshake! She even provides recipes to make a peanut butter, iced coffee and chocolate version! I also usually have a low carb, high fibre, high protein, Simply Protein barfor breakfast most mornings. These bars are sold online or even in a combo box at Costco.

2. Drink more water: I drink between 3-4L of water each and every day. The more you drink, the more you crave and I literally don’t go anywhere without my special water bottles. My trick…get a bottle with a straw. For some reason, I drink far more water from my straw tumbler from Indigo, than the other millions of bottles I have in the cupboard.

3. No Alcohol: It’s been tough, but not as hard as I thought it would be. While I stick to water or soda when I’m out for dinner, I have learned to love soda and a small glass of wine for special occasions. I also had a chance to try alcohol-free, carb-free Premium Near Beer wine and spirits and I know that mixed with soda or even Sprite Zero, these will be my go-to choices while I’m pool and lake-side this summer.

4. Build a Community of Support: I’ve been blessed to have an incredible online coach in Carrie Burrows (sign up for her newsletter here). She checks in, provides tips and motivation and cheers me on in all that I’ve have accomplished. Included in this Facebook group are friends who are also on the same weight loss journey. We share recipes and even the struggles on tough days. I know that having these amazing people in my corner has really helped encourage me and kept me on track. Find a group of friends or strangers looking to accomplish the same goal and create a group online…it might make the same difference in your life!

5. Track Your Food: I’ve been paying for Weight Watchers online for awhile now, not because I’m closely following their program, but for their amazing app. It’s so easy use the tracker and be accountable for every morsel that goes in your mouth. Kids didn’t eat their full bowl of pasta? Don’t automatically eat it! Instead, think about whether it’s worth it enough to track it and count it in your daily calories. Most of the time, it’s not.

6.Save Money to Shop: One of the best things about losing weight is shopping for new clothes. Shopping for clothes becomes fun and enjoyable, rather than something that sends you into an emotional tailspin. Buying new clothes that look and feel fabulous is the best incentive to KEEP GOING and NOT GIVE UP! So, keep shopping (like I did in Niagara), you have my permission to celebrate your hard work!

7.  Don’t Cheat: I don’t cheat on weekends anymore. It was creating a cycle of losing and gaining each week and I didn’t see the results of my hard work. Make a committment to treat all days ending in “y”, the same. I know you will get off the roller coaster and actually keep losing weight!

8. Move More: I don’t workout and I know that this is the last piece of the puzzle that I need to focus on…but I AM moving more. I bought some small weights, a skipping rope, workout pants and new running shoes to inspire me to do some small things each day. I’ve even started to jog a bit to the park and around the block to get my heart rate up! Just doing some sit ups, push ups, squats and lifting some weights can get you started on the right path.

9. Get the Whole Family Involved: Get rid of the chips, chocolate, pop and fill the fridge with fresh fruits, different veggies and try new recipes for family dinners. Be more active together, walk instead of drive to the local stores, bring snacks into the movies and support each other eating good-for-you foods. Your good healthy eating habits will be contagious for the kids and maybe even your hubby (Paul’s working on it)!

10. Read Food Labels: Watching carbs has taught me so much about food. Nuts have carbs, as do fruits and even veggies. Healthy and low fat foods that you might be eating, as actually really high in carbs. Keeping your carbs to a minimum means you have to read ALL labels. That chicken you are putting on the BBQ for a hit of high protein is covered in a sauce or marinade full of sugar (aka carbs). Once you are aware of what foods to avoid, it makes it much easier to make healthy choices. Now that I’ve accomplished my main goal of losing 30lbs (with 10 more to hit my long term goal), I can introduce some healthier lower carb snacks, in the appropriate portions. I really like the chocolate Weight Watchers granola bites (only 1 point each) and Pepperidge Farms snack cracker chips. Just remember to keep to serving suggestions and have only once in a while.

I’ve completely changed my life (thanks again to a very smart Carrie Burrows) and transformed my eating habits for good! I hope that these tips that worked for me, help you reach your goals! What are you waiting for?

Visit Heather’s Blog
You can find Heather on Twitter @tjzmommy

I Have a Super Power

Yeah right…super power?! “That Carrie Burrows has had one too many kale smoothies and her brain is all frazzled talking about having a super power.”Supergirl

It’s true, I have a super power. This has nothing to do with black magic or anything mystical. This super power has been developed over years of training. It’s honestly come natural to me, but I have also strengthened it to a remarkable level through observation and conversation. Remarkable level? Yes, a remarkable level.

Are you ready for me to reveal my super power…is the suspense killing you?

I can predict your future…yup, I can. That’s my super power.

No, not a Long Island Medium or look into my crystal ball prediction but I can predict your future weight loss, or lack thereof… boom.

I can see people from across the room and tell you what their food vices are. When I meet you, within seconds I can predict if you will be successful with your weight loss. Yes, within seconds.

I have not been given some magical powers by fairies or unicorns…my skill has been developed because I have worked with THOUSANDS of people.

In seconds I can have you sized up by the words you use, by the way you sit, by the way you carry yourself. My predictions are 100% accurate – my over/under numbers are insane! This skill has taken years to perfect and I don’t take this power lightly.

I wish I had real pixie dust and could get you all to your goal weight in the blink of an eye but sadly I can’t. What I can do is answer your questions and get you on the RIGHT path to weight loss.

5 ‘Tells’ You Make

A great poker player looks for his opponents tells. Those little actions, movements, mannerisms that let the pro know what his opponent has in their hand.

People that will fail at weight loss have tells as well. Here are 5.

  1. You justify bad nutrition choices because of emotions.
  2. You think all calories are the same.
  3. You swear by the latest fad, pill, potion or lotion.
  4. You lack self-control.
  5. You don’t know how to read a food label.

There are many, many more but you get the picture.

11 Ways To Run Faster

Get Faster Now!!!!!

One thing that I have learned over my years of running is everyone has their own way of doing things. Talk to twelve different runners and you will get twelve different answers to whatever question you are asking. Running is an individual sport. What works for one person might not work for you and a runner will go down fighting to stand by their point, method, or results. Running is you vs you.


By Carrie  Burrows

One common thread amongst runners is the desire for speed. We are always chasing a faster time (Ha, see what I did there?) A faster minute mile, getting that coveted PR, feeling stronger at the end of today’s run compared to yesterdays; you have to want it to get it. Let’s be clear, to be faster you need to do the work. There is no state of the art gear or magical compression applied wherever that will turn you into Speedy Gonzales. I’ve put together a list of ways to improve your speed. But I will say that you should try different methods, try it all and evaluate what works for you. You can’t become The Flash overnight but if you put these 11 strategies into action and you’re on your way to becoming the Flash in Training (FIT).

“If you want to run fast…you have to run fast”

1. Run More

Put in more kilometres to see better results. Sorry, that’s just the facts: to run quickly, run more. (But not too much, it’s trial and error). Still: lace up those shoes.

2. Hill Repeats

Up, down, up, down – gotta do them, that’s how a runner gets strong. And you have to be strong to be fast.

3. Strength Training

Your muscles need to be strong and balanced. And hills, alone, aren’t enough. Hit the weights, friend. Also: strong leg muscles will keep you from breaking down at the end of your race.

4. Stretching & Recovery

You can’t perform when you are aching. Foam roller is you new BFF. Put the time in post-run, and your body will be thanking you on your next one.

5. Tempo Runs

Translation: comfortably hard runs.

6. Speed Workouts/Track Workouts

Translation: uncomfortable hard runs. Sometimes it’s good to get out of our comfort zone and, besides, you don’t know how fast you are until you try.

7. Intervals

Run fast for awhile, then run slow for awhile, and keep mixing it up. You may run 1K at a jog pace and then 1K at your half marathon pace, then jog again for a kilometre, then break out your 5K pace. There’s lots of ways to do this, but one thing is always the same: you can’t just do the same lazy circle around your neighbourhood. You need to pick up the pace.

8. Compete Often

You need to have something that you are training for and something to measure your training against. The more you race, the more you pay attention to your finishing times, the faster you’ll get. We swear.

9. Embrace The Suck – time to toughen up

The one who can tolerate pain longer is the won who will win.

10. Running Rewards Those Who Are Consistent

Set up a training schedule and follow it, and include intervals, speed work and hills on that schedule.

11. Train with A Group

Run with other runners who are faster. Doing this will  encourage you and hold you accountable. Running with faster runners is the best way to get faster yourself.