Deanna

Have you been wanting to ditch the dairy and see what changes you notice? Or perhaps you want to try out a new recipe without setting off a food allergy, but you're allergic to one of the main ingredients in most recipes. It could even be that you're just one or two ingredients short of the recipe you want to try and don't have time to run to the store. For all these occasions and more, it's helpful to know a few common ingredient replacements to hack into your cooking skills. Whether your goal is to be healthier, to use what's already in your kitchen, or to avoid a food sensitivity issue, these ingredient swaps can help you be a master of ingredient disguises!
Diabetes and heart disease are on the rise worldwide. They’re serious chronic (long-term) conditions. They have a few other things in common as well. 
For one thing, they’re both considered “lifestyle” diseases. This means that they tend to occur in people with certain lifestyles (i.e. not-so-awesome nutrition and exercise habits, etc.).
They’re also both linked with excess body fat, as well as inflammation.
While there are several links and risk factors, today we’re going to talk specifically about inflammation. Then I’ll give you some tips how to improve your nutrition and lifestyle.
There may not be an obvious link between sleep deprivation and your weight, but more and more research is showing just how important sleep is for your mood, mental performance, overall health and wellness, and especially when it comes to maintaining a healthy weight.
 
Many studies show that people who have a short sleep duration simply weigh more. And, in fact, as the levels of chronic (long-term) sleep deprivation have increased over the past 50 years, so have the growing epidemics of being overweight or obese.

Countless top-of-the-line skincare products line the shelves at your favourite stores -- and most come with a price tag that will make your heart skip a beat.  Taking care of your skin is of utmost importance, especially with each passing year as your skin naturally ages.

First things first -- what you put inside of your body daily helps regenerate your skin cells and give you that healthy-looking, glowing skin.  Healthy from the inside out is a real thing -- so being mindful of eating whole fruits and vegetables regularly is essential.

Did you know there are numerous "foods" you can use as natural skincare, too? You likely already have these things lying around your kitchen -- so give them a shot.

1. Coconut Oil

One of the most versatile ingredients by far is coconut oil. It is incredible for delivering intensive hydration to dry skin. Plus, if you have stubborn makeup, it will take it off without you having to rub and scrub.

2. Coffee Grounds

Can’t live without your morning cup of coffee? Before you toss those coffee grounds, set them aside to use as an energizing scrub for your skin. And guess what? It blends perfectly with that coconut oil for a fantastic moisturizing exfoliant that rids you of dull skin cells and smooths out skin with softness.

3. Avocados

If you love eating avocados, set aside a little bit each time you make your avocado toast to put on your skin. Even just rubbing the bits that get onto your hands leaves your hands feeling soft and moisturized. Mashing a banana in with avocado and drizzling with olive oil makes a fantastic, hydrating face mask that you'll absolutely love.

4. Greek Yogurt

Because it contains lactic acid, Greek yogurt is ideal for smoothing away the signs of aging. You can plump up your skin naturally just by slathering it on your skin and letting it sit for about 10 to 15 minutes. The probiotics in it also work to soothe skin, leaving you with a great complexion after you’ve washed it away.

5. Green Tea

Brew up some green tea. After pouring your cup, let the rest cool and put it in a clean, clear spray bottle. Stash it in the fridge for a toner brimming with natural antioxidants to fight the signs of aging and refresh your skin. You can also apply it with cotton pads for more beautiful skin every day.

6. Raw Organic Honey

Honey in its purest form is antibacterial and soothing. It helps calm irritated, red skin, plus it can clear up scars and encourage skin regeneration. You’ll have a more refined appearance just by smoothing honey onto your skin.

7. Cucumbers

Rich with ascorbic acid, cucumbers have long been known as a natural way to de-puff the under-eye area. Puree the juices from your cucumbers to use as a tonic, and you’ll have soothed, calmed skin you’ll love to show off.

With ingredients like these in your kitchen, you'll have several ways to pamper your skin at your fingertips.

We’ve talked about how to prioritize tasks that must get done, but what about making time for more of what you love? Do you ever feel like you’re giving too much of yourself?

Now that it’s spring, there’s no better time to do some spring cleaning for your personal life to get back more of what you put out there.

Here are ways to bring that into fruition!

1. Be honest with yourself

If you could create your perfect life, what would it be?  Write down the things that you would like to have more time for in your life, like reading, learning a hobby or spending time with people that you enjoy being around.

2. Reflect on the things you’re currently doing

It helps to make a list of what you currently spend your time on -- from working to caring for kids to running errands. Think of it as a synopsis of your weekly life. You’ll want to look at this compared to what you want to see more of in your week.

3. Decide what you can compromise on

You might not be able to change the fact that you have to go to work, but how you get there could be changed. Maybe the stress of driving is wearing you down. Instead of making yourself crazy, try taking the subway if you can and reading while on the train. Then you get more time to read, and you don’t have to deal with traffic -- a win-win.

4. Stop saying “but”

If you’re always saying you want to do something and adding “but” in there afterward, it’s time to change that way of thinking. Those three little letters are convincing you that you don’t deserve the things you want more of.

Let’s look at a common place where you add “but” in your life. You need to get groceries for your family. No one can deny that’s not important. “I want to take that new hot yoga class, but I have to go to the supermarket.” Well, not exactly correct!  Our marvelous online world allows you to order all of the things you need and either run by and have it brought out to your car or even better, delivered to your door.  Problem solved.

We even add this “but” when we need to make dinner. No, you don’t. You can prep those meals on your Sunday and voila! Your early evenings are free to pick up another pursuit. We’re so trained to feel guilty for indulging the things we want, but we need to do those things because we can’t be our best for everyone else.

What are 3 things you want to make more room for in your life?

Monday, 04 March 2019 20:31

Why You Should Try an Elimination Diet

That tiredness, bloating, skin rash or brain fog you've been experiencing could be the result of food intolerances.  These discomforts we tend to write off as normalcy can be directly related to what you're eating, and the way to know for sure if what you’re eating is causing you trouble is to try an elimination diet. 
 
To make it simple, an elimination diet consists of you avoiding certain foods for a few weeks.  After you get these foods out of your system, you'll begin reintroducing them to your diet one at a time. If you have kids, it’s much like starting them on solids and watching for any symptoms of sensitivities, but in reverse.
 
What do you do when your mood is off or you’re stressed to the max?

  Eat ice cream?  Binge watch Netflix?  Call your bestie?

  After reading this article, you may consider yogurt, a handful of walnuts, or maybe even some dark chocolate as your go-to mood-boosters and stress-busters.

  Today, we’ll unpack some of the exciting (and preliminary) new research about the link between your gut health and moods/stress. 
 
We’ll talk about your friendly resident gut microbes (mostly bacteria), probiotic foods and supplements, as well as foods to feed those gut microbes and probiotics (aka “prebiotics”). 

WHAT THE HECK ARE “GUT MICROBES?  ”

Oh, our friendly “gut microbes.” 

 They are the trillions of microbes that happily live in our gut. They help us by digesting foods, making vitamins, and even protecting us from the not-so-friendly microbes that may get in there.

  Believe it or not, these friendly microbes have mood-boosting and stress-busting functions too!


Saturday, 23 February 2019 21:04

Simple Methods to Stop Overeating

Whether it be emotionally charged, out of boredom, or pure mindlessness while at the table -- overeating is something we've all done at some point.  
 
Our culture tends to overeat in general with larger portions than ever, but you'd be surprised how much smaller of a portion you can eat and feel satisfied.  Somewhere along the way, we've been programmed to eat until we are full, instead of eating enough to satisfy our hunger and return to neutral.  
 
Wednesday, 23 January 2019 20:23

5 Recommendations for a Healthy New Year

 
Does it seem like the years fly by faster each year?  Sometimes I can't believe how fast they go by, and this year is no exception.  We get wrapped up in our schedules, and before we know it, we're making holiday plans again with our loved ones.  
 
Same goes for New Year's Resolutions.  We proudly proclaim them at the beginning of each year with the best of intentions.  We really mean to accomplish them, but nearly all of them fall flat before Spring even hits.  
 
There are many reasons why this happens.  To stick with your resolutions, you’ve got to be realistic about your goals. Here are some tips for creating resolutions you’ll actually keep so that when New Year’s rolls around again, you can try making a new resolution instead of the same ones year after year.
 
1. Set up a reward
Whatever you’ve decided, be it weight loss or quitting smoking or even both, you’re more likely to make a positive change in your behavior if you have a reward waiting down the line. Make your goals manageable, also. Saying that you just want to lose weight has no direction which is why this goal always fizzles out. Make checkpoints along the way if you're going to see those results, and make those rewards unrelated to food. 
 
2. Pair up with your pals
Getting together with friends to better yourselves is an excellent way to build up your new good habits. Whether it’s taking a class together at the gym or learning a new craft like painting or pottery, teaming up with your friends will make it much more likely you won’t give up on your goals. 
 
3. Keep a written record
Writing down your resolutions makes it more front and centre in your mind. In fact, starting a journal around your resolutions is highly recommended. You can write what you’ve done each day to get to that goal. 
 
4. Dissect your resolutions into tangible goals
If you’re serious about achieving your resolutions, before the ball drops, write out your resolutions. Then, dissect them into what you’re going to do to get there. So, if your goal is to lose 50 pounds, write down what you’re going to do to get there on a daily basis. You can commit to 15 minutes of exercise per day to start and then increase it at a checkpoint. You can also commit to swapping out some unhealthy items every week. Doing it this way will help you make the changes you want to see. 
 
5. Share your resolutions
If you really want to succeed, tell your friends and family about your resolutions before New Year’s Eve. You will find much support and possibly teammates to take along for the journey.
 
Don’t let another year of unresolved resolutions fly by. Make 2019 your year, it’s entirely within your reach.  What are you excited about in the new year?  Hit reply and let me know, I’d love to hear from you.
 
Friday, 18 January 2019 19:15

Breaking Habits vs. Starting New Habits

 
Breaking habits can be even harder than starting new habits -- wouldn't you agree?  Especially when those habits are related to your health.  If you tend to gravitate toward unhealthy junk foods, it can be a considerable struggle to change your eating habits to incorporate healthier items.  
 
There are a few reasons why this is so difficult to do, and even better, there are several tricks you can implement to get over that hump.
 
Today we're speaking specifically to breaking the junk food habit and beginning to eat more whole foods...
 
Go gradually with your cutbacks 
Junk food is loaded with sugar, and your body gets hooked on it.  Start by cutting down on these junk foods that are currently in your diet. You’ll get less of a high from them, and you’ll be more likely to stick to your healthy eating goals. Start by taking the sugar out of your coffee, or by switching out your snacks each day with a healthy snack.  Whatever small step you choose, stick with it until you're comfortable with your new healthy habit -- then move on to your next healthy habit.  It works like a charm! 
 
Never buy foods with more than five ingredients
In the supermarket, you should mainly roam the fresh aisles where the produce and unprocessed foods are. However, there are still staples you’ll need from the inner aisles. Read those labels when you find items in those inner aisles, and try to find the healthiest option possible of what you're shopping for -- the fewer ingredients and the more you can pronounce those ingredients, the better.  
 
Add more colors and textures to your plate
A salad is impossible to eat if you just throw soggy lettuce in a bowl. Instead, make it a rainbow of colors and a playground of textures. Add tomatoes, colorful peppers, crunchy nuts, and even a bit of goat cheese to please your palate.
 
Break your bad habit cycles
If you always ventured to the vending machine at work in the mid-afternoon, break the association with that by starting a healthier habit. Take a walk that keeps you away from that vending machine, for example. It will only take a few weeks to replace that old bad habit with a good one, and you'll be feeling so good about your swapped habit that you'll be ready to tackle your next habit swap. 
 
Make healthy foods more accessible
You’re more likely to eat right when you’ve got a healthy snack ready to go. Bag up portions of mixed nuts, make your own trail mix, and keep cut up veggies with hummus around and you’ll always have a healthy go-to snack.
 
Don’t keep junk in the house
To make the switch complete, keeping those junky items out of your house is best. That way if you get a craving at midnight, you won’t be willing to run out and get it. You’ll train yourself to save sweets and treats for special occasions instead of for late night snacks.
 
Allow yourself to be disgusted
A great way to make the change to eating less processed foods is to really learn what’s in them. Go ahead, pull those packaged foods out and research the labels. Look up all the ingredients you can’t pronounce. They sound much less delicious now, don’t they?
 
Be patient and kind with yourself, too. Your inner voice needs your nurturing to make this change for the better. 
 
Need some gentle guidance?  Join my Online Program "Eating with Intention"