Best friends makeover: Finale

Nutrition
Ever since Andrea Holwegner stepped in a few months ago as the replacement nutrition coach, the friends' interest in good nutrition has been reignited.

Tanya's original goal: Eat to support health.

Outcome: Tanya has started to use a personalized Food Tracker that lists her target foods, servings and portion sizes. At every meal, she chooses a grain or starch, fruit and/or vegetable and a protein source (protein keeps the body feeling full). She has one salty or sweet treat every day. "Making this choice gives Tanya permission to enjoy these foods and get rid of guilt around eating them," says Holwegner.

Holwegner's advice:
• "Don't ever make weight loss the focus, and don't be frustrated with slow weight loss – it's the healthy way for long-term success."
• "Get calcium in your diet – for healthy bones and because low levels can affect blood pressure. Because you have trouble digesting milk, use Lactaid (mixed with chocolate powder or vanilla and a little sugar for taste). Other sources: cheese slices, cottage cheese."

Tracy's original goals: Increase energy, start eating breakfast and learn simple healthy-eating strategies.

Outcome: Tracy now eats balanced meals, including breakfast, and uses simple tricks and tools to help her make healthful choices. For example, she keeps fruit snacks (fresh fruit, fruit bars, applesauce and canned fruit cups, sachets of dried fruit and nuts) on her desk for easy snacking and replenishes it every Monday. She uses a Weekly Meal Planner for quick and easy meal ideas.

Holwegner's advice:
• "Eat three to four servings of fruit and four or more servings of vegetables daily. Thirty per cent of all cancers are related to lifestyle factors, including poor diet."
• "Keep stocked up on nutritious staples so last-minute meals are easy to pull together."
• "Keep allowing yourself permission to enjoy a treat once in a while."

Life/Wellness
This area had the biggest impact for both women, helping them redefine how they see themselves and the world.

Tanya's original goals: Get more organized, improve relationship with Kesler, strengthen self-confidence.

Outcome: Various exercises helped Tanya declutter her physical space and her mind. She explored and rewrote beliefs and values about relationships. Tanya says "health is definitely tied up with the way you feel about yourself," and she is happy with the changes she has made to become healthier and fitter. Her relationship with Kesler improved – "he has a mom now who's not worried all the time about everything."

Yost's advice: "Always trust and believe in yourself and share your amazing sense of humour with the world."

Tracy's original goals: Improve her relationship with her son, make herself a priority and improve her social life.

Outcome: Tracy learned to communicate more effectively with Spencer. She listens more carefully to what he says, and they respect each other's space. Tracy explored her needs and values in her personal and work lives, and she now tries different approaches to old problems. "I'm more in tune with what's important to me. My life is more balanced and I'm getting out and connecting more with friends." She hikes near Banff, meets friends for lunch and recently took a weekend trip to Canmore, 106 kilometres west of Calgary, to spend time with friends.

Yost's advice: "Align yourself with your true values and there's no limit to what you can achieve!"

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