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 Get Lean 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
Wednesday, 25 May 2016 18:51

A Very Personal Story

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

Published in Weight Loss
Wednesday, 25 May 2016 18:16

4 Hormones that Control Your Weight

4 Hormones That Control Your Weight

It’s Monday and you spent the entire weekend clearing out your cupboards, throwing away all of the ‘bad’ foods, grocery shopping and preparing your meals for the week. You feel really good about being ‘good’ this week.

The diet has to work this time.

By 10:00am you are on a roll, about to eat your mid-morning snack and then it happens… you get called into a meeting and leave your apple and 1 tablespoon of natural peanut butter on your desk. Hunger sets in but you can’t leave the emergency last minute meeting.

By 1:00pm you are starving, only having had your breakfast at 7:30am. It’s been five and a half hours since you’ve last eaten. You take one look at the salad you were so excited to eat, turn on your heels, and head for the nearest coffee shop. A salad isn’t going to cut it today… you are starving.

As the guilt sets in for skipping your salad and deviating from your diet on day 1 you think to yourself, “If I had a little more will power I would have eaten my salad.”

Sound familiar?

Willpower is no match for hormones and hormonal based food cravings. See, hormones help to regulate metabolism, blood sugar control, sleep, stress, cravings and your weight. You probably heard about the importance of balancing your hormones before, still, let me explain to you the 4 hormones that are in charge of your weight.

Once you understand just how powerful your hormones are you will be in a stronger position to keep them balanced so that they work for you instead of against you.

4 Hormones That Control Your Weight:

Insulin:
Fat storing hormone. Carries glucose molecules out of your blood stream to be delivered to your working muscles. Stores glucose (carbs) as fat for later use when muscle cells are full.

Cortisol:
Stress hormone. Secreted in response to emotional or physical stress (fit or flight response). Chronic stress keeps cortisol in the blood stream resulting in lowered immunity, suppressed thyroid function (metabolism), blood sugar imbalances (insulin) and increased abdominal fat.

Leptin:
Satiety controller. This hormone regulates hunger and feelings of being full. It’s signaled by the hypothalamus and secreted in fat cells. If leptin resistant you don’t feel full and keep eating. Tied to insulin and food cravings. Insulin resistance and leptin resistance are two hormones that can severally damage the body’s ability to lose weight.

Ghrelin:
Stimulates hunger. Secreted in the lining of the stomach and from the pancreas. Ghrelin increases before meals to stimulate hunger and is supposed to decrease after meals. Tied to leptin, which induces feelings of being full. When leptin resistance, insulin resistant and stressed out (high cortisol), ghrelin doesn’t shut off constantly telling your body you are starving.

See, it’s not your fault. Hormone imbalances are to blame.

When your hormones are out of whack you crave carbs or fatty foods. You feel hungry most of the time and never quite feel full and satisfied. You have a hard time sleeping because you are under stress, which perpetuates the problem further. When you are stuck in this cycle weight loss is next to impossible.

So how do you turn it around and balance the 4 hormones that promote weight loss?

1. Avoid all simple sugars, processed grains and foods with hidden sugars.

Sugar promotes high levels of insulin secretion. This includes 100% whole wheat and whole grains. Replace your grains with high fiber beans, lentils, fruits and vegetables.

2. Start your day with a protein and fat breakfast.

Protein and fat promote feelings of fullness, keeps blood sugar levels stable and signals the hypothalamus that you are full. Try to have 2-3 whole eggs with 1 cup veggies cooked in 1-2 tsp of coconut oil.

3. Eat every 4 hours.

Avoid snacking every 2 hours or so. When you are constantly eating, your body doesn’t have time to use up the glucose for energy and never gives your hormones a break. Your meals should be big enough to keep you feeling full for 4 hours.

4. Don’t over exercise or do long bouts of cardio.

Remember, we are trying to reduce cortisol levels (stress). Long bouts of cardio create a stress response in the body. Short, intense workouts, like sprints or weight lifting, is the best way to go. Workouts shouldn’t last more than 30 – 45 minutes if done at the right intensity.

5. Get 7 hours of sleep every night.

The body repairs itself during sleep. Your liver completes its detoxification cycle and your pancreas processes out the remaining glucose. When you don’t have quality sleep it creates a stress response, elevates insulin levels and gives you cravings for carbs.

Balancing your hormones is vital to your goal of losing weight. Follow these 5 tips above to gain better control over your hormones and the weight will start to come off. The best part is that when you do the work to balance your hormones, losing weight isn’t a battle of wills anymore.

Do you still want more help?  I create personalized plans to help you balance your blood sugar, balance your hormones and lose the weight.   Book your Free 30-minute consult today.

Published in Hormones
Monday, 08 January 2018 17:59

Balance

An Individualized Lifestyle Program to help you balance your hormones and lose weight effortlessly.

Are you tired of the dieting roller coaster? Unsure of what works and what doesn't? Learn how to eat right for your body and end the diet roller coaster. You don't need to purchase expensive shakes or ready made high protein foods to lose weight, you need to eat real whole foods in the correct amounts for your body. Fat loss is not always linear, and a Nutritionist will help you understand what is going on in your body instead of drastically reducing your calories. Sustainable weight loss is not a drastic amount of weight lost in the first month.  This program is for those who aren't interested in the gimmicks, the endless slew of unnecessary fat burners, caffeine pills and fibre pills.  My ideal client has had enough of the yo-yo dieting and is ready to rebalance their hormones, heal their digestion and get to the root of why they can't lose the weight.

Book your free 30-minute consult to learn more. This email address is being protected from spambots. You need JavaScript enabled to view it.  Private Sessions are available at this time.  Groups can be arranged for 3 or more people.

  • Learn about nutrition and what your body needs to be optimally healthy. 
  • Learn the necessary steps and tools to balance your blood sugar and hormones.
  • Receive a personalized plan based on your age, weight, height and activity level
  • Receive supporting documents:  manuals and recipe book
  • Unlimited email support
  • 10 Weekly 45 minute consults in person or online
  • Food Tracker Guidance and Support 

Book your free 30-minute assessment today to learn more about my programs

Private Sessions available in person or online.

 

 

Published in Coming Events
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