Displaying items by tag: weight loss

Appropriate portion size is one of the main ingredients in having a balanced relationship with food. Over time, our portion sizes have grown exponentially, and so have our health issues as a nation. What used to be a typical portion size when eating out is now considered a kids meal -- but with some practice, getting your portion sizes in check is simple and rewarding. 
There are a few tricks I like to use to make sure I'm not going overboard on portion sizes -- I especially keep these in mind during the holiday season when we're indulging a bit more. These tips don't restrict what you eat but help you stay mindful about how you're eating. 
Serve yourself on smaller plates
One of the quickest ways to cut your portions down is to change your plating. I regularly use a salad plate as my main plate for meals -- and filling a salad plate is more along the lines of a healthy portion. This also tricks your eyes, since you're filling the whole smaller plate instead of using a large dinner plate and leaving a good bit of white space. 
Know which foods get more real estate on your plate
In addition to eating larger portions than we should in general, we're often allocating more space for the wrong things. Your vegetables or salad ideally will take up half your plate. Your protein of choice can allocate for a quarter of your plate, and any complex carbs can fill the other quarter. 
Read labels
While eating whole, fresh foods is always best, there are times when we use sauces, dressings, and pantry staples to prepare our meals. If you make a habit of reading the labels, you'll know how much is in each serving to avoid those serving-size traps.  I like to stay mindful of this when using packaged items to supplement my meals. 
Don't forget to stay mindful when you dine out
It's nice to get takeout sometimes or go out to dinner with people you adore. However, the meals you get in restaurants tend to be double the size or even more than a reasonable portion. You have a few options here. If you're ordering takeout for yourself, ask the restaurant to split the portion and enjoy the rest the next day. You can also split an entrée with someone else, or order an appetizer and small salad as your meal.  For me personally, I find that picking a delicious appetizer with a small side salad does the trick perfectly. 
If you still feel hungry, make sure you're keeping your hydration in check. That's another reason why we tend to overeat. When you look for ways to keep portions to their true sizes and eat the right kinds of foods, you will start seeing the results you've been working towards.
Get my High Protein Diet Meal Plan for only $27 + hst, its loaded with 52 protein rich recipes to help you  balance your plate and your blood sugar.
Published in Deanna's Blog
Wednesday, 16 October 2019 19:48

These Foods Slow your Metabolism

If your metabolism is healthy and running as it should, it burns off your calories and keeps you feeling excellent. Exercise and plenty of sleep also help your metabolism function optimally, but did you know that certain foods you eat could be sabotaging your efforts?
These foods could be slowing down that burn you count on your metabolism for to keep things running optimally. Are you consuming any of these metabolism-busters regularly? 
1. Refined grains
There's a difference between whole grains that fuel your body and refined grains. Refined grains are stripped of that necessary fibre and nutrients your body needs. These grains are refined in the interest of taste and texture, but they leave your metabolism slower. You can bypass this issue by choosing whole grains that haven't gone through the refining process. 
2. Sugary drinks
Sugar is dangerous, especially in liquid form. Sodas, energy drinks, or even sports drinks can all drag your metabolism down. If you want to make sure your efforts at the gym aren't wasted, stop drinking your calories. Save the sugar for a rare treat, like a little slice of birthday cake on your big day. It's a much better tradeoff!
3. Processed vegetable oils
They might sound healthy with names like sunflower oil or soybean oil. But these processed vegetable oils, which include canola oil, have a higher risk for heart disease. Choose coconut oil instead, which can speed up your metabolism to boot.
4. Artificial sweeteners
Perhaps the only thing worse than sugar itself is artificial sweeteners. You may think you're making a healthier choice, but choosing sucralose, aspartame, and saccharin are all linked to health issues you certainly want to avoid. They can also mess with the good bacteria in your gut, which could hinder your weight loss efforts.  Avoid artificial sweeteners -- if you need to use a sweetener, use something natural such as stevia, pure maple syrup or raw honey.
5. Non-organic produce
Organic produce might cost more, but in the end, you'll wind up spending less on healthcare by staying healthier. When you buy non-organic, you're getting more pesticides which slow down the metabolism, not to mention cause high insulin levels and glucose intolerance.  Organic produce is so readily available now that it isn't much more expensive than conventional items.  Take a look at the 2019 Clean Fifteen/Dirty Dozen list to see the items you should always buy organic, and the ones you can opt to buy conventionally. 
6. Granola
It seems like a healthy choice, but the granola you find in your supermarket often contains hidden sugars and added ingredients that don't do you any favours. When you take in more sugar than you think, you cause an overload known as leptin resistance. This makes you hungrier while slowing that metabolism to a crawl. If you love granola, you can make your own by selecting fresh seeds, nuts, and oats to enjoy the taste and get true health benefits.
Now that you know what foods might be doing your metabolism in cut them from your diet. If it's hard to rid soda from your life, start weaning until you no longer crave it. Replace it with water flavoured with fresh fruits, and you'll be on your way to looking and feeling better from the inside out! 
Deanna Trask RHN
Holistic Nutritionist
Serving Owen Sound, Grey Bruce as well as across Canada via my online telehealth portal.
I will help you discover the right foods to eat for your body to balance your blood sugar and hormones.  We will uncover the issues that are standing in the way to your increased health such as Digestive Issues and Food Sensitivities, Adrenal and Thyroid issues as well as Auto-Immune issues.
Published in Weight Loss
Wednesday, 16 October 2019 18:21

Top 10 Ways to Curb Over Eating

The key to successful weight control is learning to listen to your body’s cues. You want to eat when you feel hungry, but not famished. Feeling overly hungry can trigger overeating. The following tips can help you get in touch with the signs of hunger and satiety to prevent overeating:

1. Stick to a schedule - Plan to eat every three to four hours, stopping after dinner.

2. Include lean protein - Protein-rich foods such as lean meat, fish, poultry, egg whites, tofu, and legumes help you feel full longer because they require more time to digest and absorb than other nutrients. Divide your protein intake among three meals and two snacks. Protein-rich snack choices include nuts, soy nuts, edamame, hard-boiled eggs, part-skim cheese, yogurt and/or a protein bar.

3. Don’t skip protein at breakfast - Research suggests that eating lean protein in the morning keeps you satisfied longer than if eaten at other times of the day.

4. Choose low-glycemic foods - Avoid refined (white) and sugary foods. These are high-glycemic foods that cause blood glucose and insulin levels to spike after eating. In response to excess insulin, blood glucose levels drop more quickly over the next few hours, which can trigger hunger and overeating. Low-glycemic foods are more slowly digested and help keep hunger at bay. They include beans, lentils, nuts, pasta, brown rice, sweet potatoes, steel-cut or large-flake oatmeal, oat bran, Red River cereal, 100% bran cereals, yogurt, milk, unflavored soy milk, apples, oranges, peaches, pears, and berries.

5. Add grapefruit - People who eat grapefruit have significantly lower levels of insulin after eating which was thought to control hunger.

6. Spice up meals - Capsaicin, the component that gives red chili peppers their heat, can reduce hunger and increase calorie burning. Adding cayenne pepper to meals was effective at reducing appetite for fatty, salty and sweet foods, especially among people who did not consume it regularly.

7. Chew sugarless gum - A recent study found that chewing gum for one hour in the morning helped participants eat fewer calories at lunch. Chewing stimulates nerves in the jaw connected to the brain region that regulates satiety. 

8. Slow down - It takes roughly 20 minutes for appetite-related hormones to kick in and tell your brain you’ve had enough food. After every bite, put down your knife and fork, chew thoroughly and sip water. Do not pick up your utensils until your mouth is empty.

9. Savour your food and ban distractions - Eating in front of the television, while reading, or while driving leads to mindless eating. Reserve the kitchen or dining-room table for meals and pay attention to the delicious flavors and aromas in your meal.

10. Rate your hunger - Determine how hungry – or satisfied – you feel before you eat, halfway through a meal, and after you finish. Stop eating when you feel about 70% full.

Practice Mindful Eating.

Think you might need some guidance?  Work with me

Deanna Trask RHN  Holistic Nutritionist Owen Sound

I help women eliminate the obstacles to healthy and lasting weight loss.  When you know what to eat to balance your hormones and your blood sugar, weight loss happens fast.  You will gain more energy and you will sleep better too.  Your digestion will improve and you will have more energy to do the things you love.  You will also get rid of the stubborn belly fat that comes with years of imbalanced hormones.

Published in Weight Loss
Friday, 14 September 2018 15:19

Intermittent fasting - Not just for weight loss

 
If you want to lose fat, improve metabolism, and experience other health benefits all without giving up your favourite foods, intermittent fasting might be for you!
Published in Deanna's Blog
Monday, 16 October 2017 20:01

The Hormonal Effects of Crash Dieting

Let me ask you a couple of questions:

Have you ever been on a diet?
Have you ever restricted calories in hopes of losing weight?
If you have been on a diet before how long does it take you to gain the weight back?
Do you find yourself more hungry after a crash diet?
Are you happy with your current weight?
Yo-yo and crash dieting is serious business. People want results quickly. They can starve themselves for a short period of time to get results. There are very real consequences to crash dieting; rebound weight gain, a slower metabolism, horrible digestion, an unhealthy relationship with food, intense cravings, binges and the worst offender…the inability to lose real fat later on.

Published in Weight Loss
Monday, 16 October 2017 19:53

Diets Don't Work

3 Tips To Turn “Dieting” Into A Lifestyle

What new diet are you to going to TRY this week?

Is it going to be a low carb, high protein diet?

How about a juice fast or a juice cleanse?

Fad diets, quick fixes and overnight success stories are sexy. There’s no denying that it’s much more appealing to do a 3-day juice cleanse and lose 7 pounds then it is to make lasting healthy lifestyle choices.

Published in Weight Loss

When it comes to monitoring your body for fitness there are pinchers that test body fat, a bathroom scale that measures your water content and good old-fashioned calorie counting. Then there is a very simple way to find out your disease risk based on a simple calculation – the waist to hip ratio. You’ll need a tape measure, and these simple instructions:

Measure the circumference of your waist
Measure the circumference of your hips
Divide the waist measurement by the hip measurement
 
This is your waist to hip ratio!

 

Now what is the whole waist to hip ratio supposed to imply?

For a woman a ratio of 0.8 or above and for a man a ratio of 1.0 or above is a major sign that you are at risk for developing cardiovascular disease, type 2 diabetes, high blood pressure and arthritis (gout).

The waist numbers that take you out of the disease risk categories and back into the healthy categories are:

Females: 35 inches around 
Males: 40 inches around

If you fall into this category, don’t worry, all is not lost, there are ways to focus on your waist for superior health.

1. Cut down on sugar consumption: The old adage “a moment on the lips, a lifetime on the hips” is quite wise. The glucose derived from excessive sugar intake cannot be completely processed in your body and actually goes into storage for later use.

The preferred storage is fat cells! Going sugar-free all in one go can be extremely difficult, but by taking small steps you will start to notice a difference. Start by not adding sugar to your coffee and tea. Next replace a soda with a glass of water with lemon. Then change your sweetener to raw honey instead of white sugar.

Top natural sugar recommendation is RAW HONEY. 

2. Turn off the TV/computerTV watching is linked to the onset of obesity, mostly because the more TV you watch the less activity you are doing. With the beautiful summer weather, it should be easier to convince yourself to get out for an after dinner walk.  Start out slow – 10 minutes a day, then gradually work your way up to a goal of 30-60 minutes. It will also increase your overall energy and improve sleep. A 5 or 10 minute walk is better then no walk at all.

3. Improve your digestion: Fibre does wonders in improving your digestion naturally. The best way to increase your fibre intake is eating more fruits and vegetables.  Again the summer is a great time to start up this new regime with all that fresh produce around. Clinical evidence shows that dietary fibre promotes weight loss, improves blood sugar control and decreases the amount of calories absorbed by the body.

Try adding 1 to 1 tbsp of chia seeds to your breakfast or ½ cup of well-rinsed beans or lentils to your lunch.

Eat some fresh corn for dinner instead of a side of rice, go for a walk and if you get hot don’t reach for a can of soda but go for a cool glass of water. By starting slow and keeping hydrated, you will start to see signs that your waist to hip ratio is going down and with that your risk for disease also goes down.

Still need help?  Book your free 20 minute consult to learn more about my Balance Programs.  This email address is being protected from spambots. You need JavaScript enabled to view it.

 

 

Published in Weight Loss
 
 
Green tea extracts are promoted for both weight loss and sports performance.
 
But, do they actually work?
 
Not only this, you may have heard about serious side effects. Some cases of death have been associated with use of these supplements.
 
But you still see green tea supplements on the shelves.
 
So, let’s dig into the use of green tea extracts for both weight loss and sports performance. Then we’ll talk about how you can use these supplements safely.
Published in Deanna's Blog
You probably wouldn’t be surprised to know that more stress and stress hormones promote weight gain, would you?
But what exactly is stress, and how does it keep you from your weight loss goals?
Published in Deanna's Blog
Friday, 25 November 2016 14:44

What is a Holistic Nutritionist?

As a Holistic Nutritionist, I help you work with your unique body, and take into consideration how everything in your life affects your health and wellness.

At the first glance, you may think what a Holistic Nutritionist does is not much different from a conventional dietician, or a diet program. However, there are some subtle nuances that make our approach superior in terms of creating positive changes that last – instead of delivering a Band-Aid solution.

As a Holistic Nutritionist:

  • I work with the concept of bio-individuality. My approach is client-driven. Instead of getting a one-size-fits-all meal plan based on a cookie-cutter approach or one fad diet, I create customized plans for my clients based on their individual circumstances, lifestyle habits, health condition and other needs. 
  • I approach nutrition as “whole foods”, instead of compartmentalizing them into individual nutrients such as calories, carbs, proteins, fats etc. Why? Because the synergistic relationship among these various components when they are ingested in the form of whole foods deliver much more benefits than when they are taken as individual nutrients.
  • With my nutrition program, during which I work with my clients over several months with sessions that last approximately 60 minutes, I am able to be with them every step of the way so that we are able to look into lifestyle choices and work on changing habits, resulting in meaningful and positive behavioral changes that last for a long time, delivering long-term health benefits.
  • My coaching is goal-, action- and result-oriented. My approach focuses on implementation and integration so that healthy changes are integrated into your life. We live in the age of information overload – you don’t need more information, you need to know which information to use and how to make them work for your life.
  • Instead of treating the symptoms, I work with my clients to get to the underlying causes of their health concerns. We look at how issues such as stress, emotional distress, physical activities, lack of “soul nourishment” etc. affect our overall wellbeing. I help my clients cultivate the awareness to improve all areas of their lives.
  • I support my clients to work with their body on healing itself so that they can eventually reduce the amount of medication that they rely on.
  • Instead of forcing my clients to stick to some “plan” which does not work for them, I first listen to my clients’ needs and concerns, then work with them to get over blocks or resistance, making any behavioural changes they make, stick.

My programs are available in person in my office in Owen Sound or online across the country.  Digestion, Food Sensitivities, Energy and Hormone Balance, Weight Loss and Wellness. 

 

Published in About Deanna
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