Here's another great edition of the FRESH! Wellness Newsletter. This week, we have a tasty Roasted Root Veggie Salad with Lemon Vinaigrette recipe for you to try. Plus, be sure to read our article on Liver Detoxification 101. Dive in, enjoy, and please let us know what you think about the information.

Success comes down to a few simple skills, practice consistently each day. Most of them take from a few seconds to a few minutes to complete. Do you think this is something you can handle? I KNOW you can!

To get the tips, tricks and tools necessary to succeed over the holidays, join our FREE Project Zero program. It started a few days ago, but you can jump in at any time. Visit www.freshfitness.ca/projectzero to get started today.

Yours in Health and Happiness,

Tim Borys


FRESH! Wellness Group

Liver Detoxification 101

If you are like most people, this amazing organ does not command much of your attention. But if you are interested in living as healthily as possible, attending to your liver can have big payoffs.

See Article Below

Roasted Root Veggie Salad with Lemon Vinaigrette

Roasted root veggie salad makes the perfect healthy lunch for the fall/winter season that will keep you full until dinner.

Check out the details below


Project Zero 

(Starts Dec. 1st)

Coffee with Coach 

(December 15th - 10:00am MDT) 

Topic - Healthy Holiday Survival Strategies)

Liver Detoxification 101

When was the last time you thought about your liver? If you are like most people, this amazing organ does not command much of your attention. But if you are interested in living as healthily as possible, attending to your liver can have big payoffs.

Named after the Old English word for “life,” the liver is a critically important part of your body. The array of functions it performs is staggering. These include:

  • Controlling blood sugar
  • Regulating fat storage
  • Producing proteins
  • Cleansing the blood
  • Metabolizing fat
  • Producing energy

However, if toxins clog and overwhelm the liver, it will cease to perform its functions correctly. If the liver cannot cleanse the toxins from the body effectively, those toxins can trigger an immune response which not only can burden the immune system but possibly lead to autoimmune diseases such as arthritis.

You may also find that weight control becomes much more difficult as a result of a backed-up liver. Blood sugar control, fat storage and metabolism are all critical factors in weight management, and your liver is a key player in this delicate balance. A toxic liver cannot keep up with its metabolic functions if it is unhealthy.

Other symptoms of liver overload are food allergies, high cholesterol, high blood pressure, skin conditions and digestive problems such as heartburn and bloating.

What causes a toxic liver?

Every day our bodies are bombarded by many different toxins, and it is primarily the job of the liver to handle this toxic load. These toxins can come from pesticides and chemicals used in the production of our food, environmental substances such as impure water and pollution, medications, artificial sweeteners, high amounts of animal fat and even caffeine and alcohol.

Cleansing the liver

While there is no escaping all exposure to toxins and poisons, there are some things we can do to not only lighten the load on our liver but also to cleanse and detoxify it.

  • Exercise: When your circulation is enhanced, all of your organs perform better, including your liver. Moderate exercise and deep breathing will stimulate your circulation and blood flow, and this in turn will deliver nutrients and oxygen to all parts of your body. Aim for at least 30 minutes of exercise each day.
  • Diet: Cleansing the liver involves avoiding the offenders such as artificial sweeteners, overly processed foods, chemical additives, pesticides, excess animal fat and medication (if possible). It also involves adding in foods that are believed to help to cleanse the liver such as garlic, grapefruit, beets, carrots, green tea, filtered water, leafy green vegetables and olive oil.
  • Environment: Try to reduce your exposure to environmental toxins whenever possible. Moderating your use of strong cleaning chemicals, avoiding tap water and getting plenty of fresh air may help. Using natural personal care products will also reduce the toxic load on your liver, as these tend to be absorbed through the skin into the blood stream.

Any effort you make towards cleansing your liver and taking better care of this vital organ will bring big payoffs in terms of your overall health, both short term and long term. Do you have liver cleansing tips? Leave them in the comment section below!

Featured Quote

Roasted Root Veggie Salad

with Lemon Vinaigrette

2-4 servings

  • 1 medium beet, peeled and diced
  • 1 cup diced carrots
  • 1 TBSP coconut oil
  • 1 small head of leaf lettuce
  • 1 small cucumber
  • 6 slices of bacon
  • 6 hard boiled eggs, sliced

For the Lemon Vinaigrette

  • 6 TBSP extra virgin olive oil
  • 2 TBSP lemon juice
  • 1 tsp. dijon mustard
  • ⅛ tsp. black pepper


Preheat oven to 400°. Line two baking sheets with parchment paper. On one, toss the diced beets and carrot with the coconut oil. Bake for 35 minutes, or until beets are cooked through. They should be softened but still firm.

On the other, lay out the slices of bacon and bake for 20 minutes or until crisp. Transfer to a paper towel lined plate to cool, then chop into ½ inch pieces.

While the bacon and vegetables cook, wash and chop the lettuce and cucumbers. Cut the lettuce into bite sized pieces, thinly slice the cucumber and halve the slices. Toss the lettuce and cucumbers with the beets, carrots, bacon and the hard boiled eggs or chicken.

Dress with the lemon vinaigrette.

Lemon Vinaigrette

Add all the ingredients together in a small bowl and whisk until combined. Store any extra dressing in a sealed glass container in the fridge.

Original Recipe from Hold the Grain

Tip of the Week: Eat Your Vegetables

Whether you like or dislike vegetables, they are some of, if not the healthiest foods in the world. They reduce your risk of obesity, heart disease, diabetes, and certain cancers. They even help lower blood pressure and keep bones strong. Veggies contain little to no fat, calories, or cholesterol and are high in essential vitamins and minerals and fiber.

Here are a few helpful tips to sneak veggies in other dishes or prepare them in pleasing ways.

#1 Veggies for breakfast. It's simple to add chopped veggies to an omelet. Chopped tomatoes, mushrooms, spinach, onions, or peppers are simple ingredients to add to your eggs so your breakfast is the healthiest yet.

#2 Add to Favorite Dishes. Include them in the foods you already enjoy. Make an extra layer of veggies in your lasagna, stir chopped veggies into your favorite soup, add some green stuff to your casserole, or pile veggies on your sandwich or pizza. If you’re eating soup, casserole, and pasta, the recipes already include some kind of vegetable. Get an extra serving of veggies by doubling the amount the recipe calls for.

#3 Hide Them. For those who dislike the texture of certain vegetables or for kids who won't eat veggies plain, try this trick: grate or puree vegetables and hide them in other foods. Grated carrots or zucchini works well in meatballs, burgers, or meatloaf. Pureed cooked squash, peppers, and cauliflower are easily hidden in sauces, mac and cheese, or mashed potatoes. 

#4 Eat Them Sweet. Traditionally, vegetables aren’t known as sweet foods, but they taste delicious in baked goods —pumpkin pie, zucchini bread, carrot cake, or corn muffins.

#5 Drink Your Vegetables. While all your vegetable servings shouldn't come from juice (you miss out on fiber), a serving or two a day is a great way to fill up on the nutrients vegetables offer. Carrot juice, tomato juice, or a veggie-fruit combination can be a refreshing way to get your recommended daily amount of vegetables.

#6 Dips, Sauces, and Spices. Grab a handful of raw, cooked, or grilled veggies and make them more palatable with these ideas. Dip raw veggies in a ranch or onion dip, whether homemade or store-bought. Sauté your veggies in olive oil; glaze them with honey; or sprinkle on some salt, lemon pepper, or shredded Parmesan cheese. Broccoli and cauliflower are two veggies made even more delicious with a low-fat cheese sauce drizzled on top.

FRESH! Wellness Group

18th Floor 734-7th Avenue SW Calgary, Alberta T2P 3P8 Canada (403) 217-2730