Deanna

 
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!
 
The gut (a.k.a. digestive tract) is not just a tube that absorbs nutrients and gets rid of waste - it’s a complex alive system that’s a huge foundation of health. And not just gut health, but the overall health of our bodies and minds. We know how important it is to get all of our essential nutrients from food - and this is a big part of what our digestive tract does. But, there is way more to the story than just that.
Avoiding Those Blood Sugar Crashes 
 
 
We've all had those moments where we waited too long to eat, and we struggle through a blood sugar crash where the hanger settles in and takes over.  You could feel lightheaded, shaky, and generally unwell -- so keeping your blood sugar stabilized throughout the day is a great way to have sustained energy, feel vibrant, and keep your body functioning optimally.  
 
Balancing your blood sugar is essential, and the longer you let your blood sugar run wild, the more likely your chances for developing a long-term problem can grow.  So how do you keep your blood sugar stabilized throughout the day? Follow these tips for blood sugar bliss. 
 
1. Eat foods that release energy slowly
Your regime should consist of foods that are low on the glycemic index. In other words, these foods release energy into your bloodstream slowly for more sustainability. Things like vegetables, legumes, berries, nuts, seeds, and whole grains are all excellent choices.
 
2. Snack healthfully between meals
If you find yourself grouchy after breakfast but before lunch, then it’s time to start packing yourself a healthy snack that will keep you feeling balanced and satisfied until your lunch break. A protein-rich serving of almonds is an excellent choice, and exceptionally easy to carry along with you. Choose wisely, and you’ll find the foods you eat to keep you adequately fueled for your day. 
 
3. Add protein to each meal 
When you eat protein, it helps signal to your brain that you’re full, making it one of the most important foods to eat. Protein can be found in many different foods eggs, almonds, broccoli, leafy greens, tuna, and lentils, to name a few.  Making sure each meal has protein will help you stay satisfied longer without those hunger pangs setting in too quickly.
 
4. Don’t skip breakfast
Your body needs a good start each morning. Fuel it up right by eating a healthy breakfast that includes a healthy fat and a protein. A good example is a hardboiled egg and an avocado. This combination keeps your blood sugar levels stabilized and starts your day off right.
 
5. Stay away from sugar and refined carbs
Anything with sugar and refined carbs is something you should be avoiding. Processed foods are lurking everywhere, and fill the majority of our grocery stores.  It can be challenging to ditch these entirely, but start one step at a time.  You'll notice a heap of difference once you fully get processed foods out of your kitchen, and things will taste ten times better, too! 
 
6. Say no to soda
Diet or regular, sodas are filled with sugar, preservatives and artificial sweeteners.  These chemically-created beverages are horrible for your health and will cause spikes in your blood sugar. While artificial sweeteners don’t contain glucose, they still produce the same effects on your blood sugar just like sugar does. Instead, make your own fruit-infused water to curb sweet cravings without harming your body, or crack open a sparkling soda water.
 
By watching out for these common blood sugar pitfalls, you can keep your body functioning optimally and feeling fantastic. 
 
Do you struggle with keeping your blood sugar stabilized throughout the day?   
Natural Brain Chemicals and Your Mood
 
Brain and mental health concerns affect a huge number of people. But, where does it all come from? Does it start, or continue, because of the way the brain and nervous system is working?

Breakfast Cookies
 
1 cup mashed banana
1/2 cup applesauce
2 tbsp coconut oil
5 dates
1/2 cup coconut flour
2 tsp cinnamon
2 tsp vanilla extract
1 tsp baking soda
1 1/2 tsp lemon juice
1/4 cup shredded coconut
3 tbsp chocolate chips  (enjoy life brand)
2 tbsp dried cranberries
 
Preheat oven to 350 F.
Blend the banana, applesauce, coconut oil and dates in a food processor or blender.
Fold into the remaining ingredients.
Roll into balls and flatten with your hand on the baking sheet.  I used stoneware, but you could use a regular baking sheet with parchment paper.
Bake for 18-20 minutes till browned all over and slightly firm to touch.
Cool completely on a wire rack then store in an airtight container in the fridge.
 
Recipe inspired by Against All Grain Allergy Free Breakfast Cookies.
Until recently, we didn’t know how much our gut and brain interacted. Some people thought that our brains controlled everything we did, consciously and subconsciously.
 
They were wrong!
Monday, 07 May 2018 16:16

Omega-3s - The fats we love to love

Omega-3s get a lot of notoriety - and for good reason! Not only is one of them essential for good health, but we don’t get enough of them in our diets. 
 
Omega-3s are a kind of fat. Fats are not just a storable source of 9 calories per gram. Different fats are used by our bodies for different essential functions. They’re part of the membranes that surround each cell, and are especially important in the brain and nerves. They can mediate the effect of our immune cells as well as influence the production of neurotransmitters and hormones. Omega-3s are anti-inflammatory, and have health benefits for the heart, brain, and our mental health. 
 
Breathing is a part of life that's of utmost importance, but something we rarely spend much time thinking about -- our bodies naturally take care of this task for us without any thought.  There's nothing sweeter than taking a deep breath of fresh mountain air, or breathing in the salty air as you look out over the ocean.  But how often do you consider the air you breathe day in and day out in your living space?  
Thursday, 12 April 2018 15:11

Pumpkin Chocolate Chip Muffins

These are tasty little muffins that are sure to satisfy that sweet craving in the afternoon.

Pumpkin Chocolate Chip Muffins
Sunday, 08 April 2018 21:07

Chocolate Cherry Oatmeal

I LOVE Chocolate!  So, when I can add it to my breakfast, that is a huge bonus.  Eating a balanced breakfast is key to starting your day off right to balance your blood sugar and your hormones.
 
This chocolate cherry oatmeal will fill you up with the sweet taste of chocolate and cherries you will think you are having dessert.