Weight Loss

Monday, 16 October 2017 19:53

Diets Don't Work

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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.

The fad diets minimize or outright deny the work involved and the commitment you must make when wanting to lose weight, keep it off forever and create a state of optimal health for you and your body.

I’m going to tell it to you straight. I’m hoping this won’t come as a shock to you…

DIETS DON’T WORK

Dieting creates a negative state of health in your body. The entire diet experience is centered on a whole bunch of ‘don’ts’, ‘off limits’, ‘can’t have’s’, and ‘deprivation’.

Wouldn’t it be nice to say “no thank you” to a piece of cake NOT because you are on a diet and can can’t have it BUT instead say “no thank you” proudly, with confidence simply because you just don’t want to put that crap into your body.

The feelings of not wanting to offend the host or being embarrassed to order something different than everyone else at a restaurant are non-existent.

That’s when you know that your ‘diet’ has turned into a lifestyle. You have a different relationship with yourself and with food.

So how do you get there?

Read these 3 tips below and implement them right now.

Tip # 1: Make A Firm Decision

Like I’ve mentioned above… a diet is something you go on and off of. You have a bad day and you’ve gone off your diet. You have a bad week and you never get back on your diet.

Stop trying diets. Stop trying to eat healthy. Stop trying to lose weight.

Make a firm decision to make changes.

Do not waiver.

It’s a shift in your outlook on eating healthy.

Making this firm decision requires a mindset shift. It’s no longer about trying to eat healthy. It simply becomes a way of life.

This new mindset deletes the on and off again rollercoaster that is dieting. It’s helpful for those bad days of ‘cheating’. The idea of cheating no longer exists. Instead it turns into making unhealthy choices.

So what if you have a bad day and binge on some unhealthy foods?

Making a firm lifestyle change means that you have many more days to make healthy choices.

Failure and disappointment don’t exist because you didn’t go off your diet. You simply just ate some crap that wasn’t good for you. Accept it and move on. Make the next meal or snack healthy.

Making a firm decision to be healthy is living your life without the constant anxiety of ‘being on a diet’.

That’s what we teach in the WOW! program. It’s an entirely different way of looking at food and changing your relationship with food. We teach you to focus on the great stuff you have in your life and the foods that will help you to shed fat and actually promote health.

Tip #2: Being Healthy Is Just Who You Are

Have you ever heard this before, “Oh, Jenny can’t eat that… she’s on a diet.” Or how about “Brace yourself waitress, Jenny’s going to take 5 minutes to order”.

The above phrases are typically never said in a positive manner. They are always said with some kind of negative connotation.

Why is that?

Simple…

The person dolling out the negative comments are not happy with themselves. When YOU make healthy choices it threatens THEIR way of life. They know they should be making healthy changes but just don’t have it in them to do so.

When you accept the piece of cake or the second helping of lasagna because you don’t want to offend the host or don’t modify your choice at a restaurant because you don’t want to be the odd man/woman out, what you are really saying is that someone else’s feelings are MORE important than your own health and happiness.

It’s not your problem whether or not people are offended by your choices. They could have chosen better food choices too. Their feelings about their own choices are THEIR problem, not yours.

Let it go!

Losing weight is not about dieting or taking a diet break when you are socializing.

It’s about simply being healthy because it’s your way of life. When you go to a party you bring a couple dishes so there is something for you to eat. When you are socializing with friends at a restaurant you take longer to order because you make multiple modifications to the menu.

You always pass on the high sugar, high fat desserts.

You do all of these things not because you are on a diet and can’t eat that or because you are trying to be snobby by eating healthier foods. You do all of these things because being healthy is just who you are.

People move mountains to make sure my family and I have food to eat when we socialize. Whenever we go anywhere I either bring a couple of side dishes or offer to bring a dessert. They are not offended because this is my CHOSEN way of life.

I don’t make comments on their unhealthy food choices because that’s their choice. They eat what they eat and we eat what we eat.

Imagine how relieved you will feel knowing that your choices aren’t coming from being on a diet. Your choices are made because it’s just WHO YOU ARE.

Tip # 3: Ditch The Junk

Get rid of the junk and processed foods, even those that are being marketed as ‘healthy’. You know what I’m talking about… The granola bars, the 100 calorie snacks, the fat free treats and the diet foods.

Get rid of them because they don’t fit into the paradigm of who you are.

Our bodies are designed to eat healthy foods. Real food that is grown in the ground or picked from tress.

We’ve run out of time to make excuses about eating real food. There is no more time to start again on Monday. Your bodies deserve to eat real food that is nourishing.

Your children deserve to thrive and live a life free from preventable diseases and known symptoms associated with eating junk and fake foods.

Junk food is not a part of who you are. Sure, there is a time and place to indulge in tasty treats but when you make the shift from dieting to living a healthy lifestyle those same foods lose their appeal.

Healthy living doesn’t seem sexy or as appealing as taking the easy way out but the easy way out never lasts. I am here to help you identify and implement these 3 tips I’ve shared above. We have all run out of time for making excuses and starting again on Monday.

Choose a different way… a proven way that has nothing to do with dieting and everything to do with permanent fat loss and lasting health.

This email address is being protected from spambots. You need JavaScript enabled to view it. today to get started on creating a healthier and happier YOU.  

Sunday, 15 October 2017 21:51

Focus on the Waist not your Weight for Superior Health.

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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 Get Lean Programs.  This email address is being protected from spambots. You need JavaScript enabled to view it.

 

 

Wednesday, 30 August 2017 18:54

Top 10 Ways to Curb Overeating

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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.
Saturday, 13 May 2017 13:03

3 Reasons to Stop Eating Cereal

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3 Reasons To Stop Eating Cereal… 
And What To Replace It With
Saturday, 24 December 2016 15:08

How Stress Can Affect Your Weight

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I realize this is not always an easy thing to do.  Most of us are juggling way too much and going through the day at warp speed, trying to get more and more accomplished.  By having a high-stress level, not only is it harmful to your health, it’s harmful to your waistline as well. 
 
When you are constantly under stress, hormone levels, like cortisol and insulin are elevated.  The elevation of these 2 hormones can sabotage your weight loss efforts and actually cause weight gain.  
 
‘Feeling stressed can create a wide variety of physiological changes, such as impairing digestion, excretion of valuable nutrients, decreasing beneficial gut flora populations, decreasing your metabolism, and raising triglycerides, cholesterol, insulin, and cortisol levels.’  – Mercola.com
 
So, while you may think you can “handle it” as far as your stress level goes, we aren’t meant to be under constant stress and it takes its toll. If you are doing everything right as far as diet and exercise, but you’re under stress every day, you’re not going to see or feel the results you want. 
 
What are some ways you can reduce your stress level? 
 
Is there something you can start with this week? 
 
Some of my favourites include exercise, yoga, going to the beach, getting outside in nature, meditation, listening to music, reading a book.
 
I also find that Reiki is a great stress reliever, and in fact have many people book sessions with me for that very reason.  
Thursday, 06 October 2016 21:25

Fitness and Fat Loss Mistakes

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Are you Making These Fitness and Fat Loss Mistakes?

Have you been doing cardio 3-4 times per week but haven’t been able to lose weight?
What you are about to read might strike you as controversial. All that moderate to intense steady state cardio you’ve been doing on cardio machines for 30-45 minutes, 3 to 4 times per week is doing more harm to your body than good. This type of cardio is not going to help you in your weight loss effort and if you are already stressed out (who isn’t?) it may even be causing negative effects to your health.

Before you get upset and start sending the hate email it is important for you to understand why.
In order for you to understand there are a few terms that require an explanation first:

Subcutaneous Fat:
Subcutaneous fat lies right below the outermost layer of the skin. It’s the fat you can pinch with your fingers and is tested with calipers.

Visceral Fat:
Visceral fat is also known as organ fat because it lies between the organs. In other words, visceral fat is located between the organs and contributes to belly fat.
Visceral fat negatively affects health by increasing inflammation (the silent killer) in the organs in part because it releases substances called adipokines which are cell to cell signaling proteins that increase blood pressure and mess with insulin regulation.
Visceral fat is also responsible for decreasing the amount of adiponectin within the body. Adiponectin is an essential fat burning hormone and when this hormone is decreased it means that there are more triglycerides ( the type of fat found in blood) getting into the blood stream.
The worst part about visceral fat is that it can degrade muscle leading to more fat.

Oxidative Stress:
Oxidative stress occurs when we release too many free radicals than can be neutralized by antioxidants. Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur. Of particular importance is that free radical damage accumulates with age. Free radicals are responsible for inflammation and cellular death.

So now that we got that out of the way let me explain why moderate to vigorous steady state cardio may not be the best choice when it comes to aerobic exercise.

Aerobic Training Raises Cortisol Levels.
In this day and age, it seems most of us will have chronically elevated levels of cortisol. This means that your body will store fat instead of burning it. The gain in fat will be visceral fat which increases fat accumulation and inflammation in the body.
Since aerobic exercise is known to increase inflammation in the body and when combined with the bad oxidative substances that are elevated by visceral fat it doesn’t make for a health enhancing combo.
It’s well known that exercise raises cortisol because exercise stresses the body, which in the case of strength training is a good thing because it stresses the body to grow or adapt and get stronger. In contrast, aerobic training stresses the body without boosting the anabolic hormones, resulting in an overall inflammation-causing situation.

Chronic Aerobic Exercise Can Raise Inflammation Within the Body
Chronic inflammation is a major health issue that ages tissues and has even been called the “secret killer!” It is connected to fat gain, heart disease, insulin resistance and diabetes, asthma, arthritis, cancer, poor reproductive health, and stomach problems. It’s different from acute inflammation following training or injury, which has a protective effect on the body by localizing blood to the damaged tissue and immobilizing you.
Chronic inflammation occurs when the cells are being repeatedly attacked by oxidative free radicals, elevated insulin, or high cortisol, to name a few. That’s why aerobic training causes chronic inflammation—your body produces free radicals in response to the oxygen-rich environment created by increased respiration that goes with aerobic training, and your cortisol is raised from repeated physiological stress.
It’s well established that aerobic exercises cause oxidative stress—a review article in the Journal of Sports Science provides a useful summary of how strenuous aerobic exercise induces oxidative stress that can overwhelm antioxidant defenses.
There’s widespread and accepted evidence of chronic inflammation from aerobic exercise as seen from the increase in free radicals, damage to lipids and DNA , and decreased blood measurements of antioxidants such as glutathione.

Long-Term Aerobic Exercise Compromises Immune System
Long-term aerobic exercise compromises the immune system. There is ample evidence that aerobic training leads to immune suppression, putting aerobic endurance athletes at greater risk for infection, particularly upper respiratory illness. The worst kind of aerobic exercise that leads to the most pronounced immune dysfunction is when the exercise is continuous, long (about 90 minutes a session), and of moderate to high intensity (60-80 percent of maximal oxygen uptake). Overreaching or intensified aerobic training leads to greater risk of illness and puts athletes at risk of longer lasting effects because overreaching also modifies hormone function among other things.

The Best Workout to Achieve Your Goal Weight
The very best protocol for visceral fat loss and a lean physique is high-intensity interval sprints and a resistance training program. This will allow you to burn visceral fat and build muscle. More muscle will elevate metabolism and support a better hormonal and biochemical environment by lowering adipokines—remember that evil chemical that creates more fat and breaks down muscle.

A dual program that combines HIIT, or at least strenuous aerobic training in conjunction with resistance training, is clearly essential for health. You’ll be getting rid of the unhealthy fat and building up an arsenal of muscle to protect against future fat attacks.

Top Three Thing You Can Do Instead of Aerobic Exercise

  • Strength Train
    You’ll build muscle, burn fat (it triggers growth hormone, which increases fat burning), lower cortisol and inflammation, and look better.
  • High-Intensity Interval Training (HIIT)
    You’ll burn fat—visceral belly and subcutaneous fat—and gain conditioning.
  • Take a Probiotic and Eat High Antioxidant Foods
    You’ll help your body detoxify from diet and environmental pollutants (they cause inflammation), and lower cortisol from daily stressors.

Information from this article was taken from www.charlespoliquin.com To read more about how to combat the negative effects of aerobic training visit Charles Poliquin’s research based blog.

Why not book a free 30-minute consult to learn more about my one one one weight loss programs.  This email address is being protected from spambots. You need JavaScript enabled to view it.

Wednesday, 25 May 2016 18:51

A Very Personal Story

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I am going to share with you a very real and personal story. It has actually taken me weeks to be able to write this, and quite honestly, I am still a little nervous to share it.

You see, many years ago I had an eating disorder. I was basically anorexic. My boyfriend broke up with me, my grandfather had a stroke and my mother got cancer. Within months, my grandfather and then my mother passed away. Now, most of you know this is why I got into Nutrition but what you probably didn’t know was that I had an unhealthy relationship with food back then. I basically didn’t eat. I was too stressed out and sad and the last thing I wanted to do was eat.
I lived on coffee and cigarettes. Holding it all together, seemingly.
Over the years, I gradually put back on the 15 lbs I lost, and managed to maintain that healthy weight through the birth of my daughter and my journey to become a nutritionist. P.S. I had given up smoking too btw.
Then…..around age 35
I started to gradually put on some weight. Not a lot, but enough to make me feel unhappy with myself. I went to a Nutritionist (Yes, I knew I needed to hand the reigns over to someone else) and dealt with my digestive issues and worked on supporting my adrenals and thyroid. I was healthy.
My weight continued to creep up and at this time, I was working out pretty hard in the gym. I was eating clean and trying every type of eating under the sun and nothing was working. Trust me, over the years I did the Master Cleanse, Cabbage Soup Diet, Vegetarian, Paleo, Low Carb, High Fat… UGH!!! It’s crap!!!

And the saying goes in the Nutrition world is, if you just eat clean, your weight will normalize.
Well, I call BULLSHIT! (disclaimer: I am not saying you can eat whatever you want, what I am saying is IN SPITE OF HEALTHY EATING and EXERCISE…. I was still putting on weight.

I started working out more. And I was beginning to see a glimmer of that old eating disorder start to resurface. I was teaching you how to safely lose weight, telling you to eat more and yet I couldn’t do it myself. 

I was NOT on a low-calorie diet. I was eating about 1600 calories a day on average. But it still wasn’t enough. My metabolism clearly was adapting to the shortage of food. I trained for a 25 km Multi-Sport race last year and that was the straw that broke the camel’s back.  I was tired, stressed and my adrenals were not functioning optimally.  I hated food, I was “eating clean” and still putting on weight.   I was afraid of certain foods and avoiding them in my obsession.  I stopped teaching weight loss classes because I didn’t believe in it anymore. I felt like a joke.

Then I read an article that changed my life.  It was written by a woman who had lost 85 pounds and teaches healthy weight loss like I do.

This was the eye opener, reprinted with permission.

"Good Dieting Candidate
Your doctor has advised you to lose weight because it is affecting your health.
You lack energy and you're tired all of the time.
Your weight holds you back from regular day activities.
Your doctor says you have high blood pressure or high cholesterol and has cleared you to exercise.
Your waist circumference is greater than 35 inches.
You have a family history of cancer.
Your knees, hips and back hurt on a regular basis due to excess weight on your joints.
You want to feel more comfortable in your skin.

Bad Dieting Candidate
You think you will only be happy once you hit your weight loss goal.
You're caught in a cycle of yo-yo dieting... Binging one day and depriving the next.
Ladies: You've stopped getting your period. This happened to me for 5 years. You can read all about my experiences overcoming hypothalamic amenorrhea here.
You think of dieting and/or exercise as punishment.
You equate your self-esteem to the number on the scale.
You've been dieting for at least 6 months and you have plateaued, despite being in a caloric deficit."  Ange Hauck

With guidance and more education, I am happy to be feeling better in my own body. 

If you would like to learn more, please book a free 20-minute phone chat with me so I can guide you through healthy weight loss, balancing your blood sugar and your hormones.

Deanna Trask RHN
Holistic Nutrition, Sports Nutrition, Weight Loss, Hormone Balance, Blood Sugar Balance, Digestion and Food Sensitivities
1405 2nd Ave W, Owen Sound
www.nutritiousliving.ca
519-270-1889