Deanna

Wednesday, 18 October 2017 19:29

Coco-Yogurt Parfait

This is a beautiful little parfait that you can make ahead of time and then grab for a quick breakfast or afternoon snack.
 
1 Cup Coconut Yogurt, vanilla flavoured
¼ Cup Homemade Granola or your favourite brand
½ Cup Mixed Berries
½ tsp Flax Seed
1 tbsp Hemp Seeds
 
Layer yogurt, granola and fruit, sprinkle with flax seed and hemp seeds.
Wednesday, 18 October 2017 19:00

Amazing Eggs and Veggie Sauté

 
 
Coconut Oil or Olive Oil
6 Eggs
Minced Garlic
1tsp turmeric
½ tsp chili powder
1 small Zucchini
3 grape Tomatoes (or 2 romas)
6 Baby Bella Mushrooms

Blood sugar is literally that: the sugar in your blood. Your blood contains all kinds of important nutrients and other substances that we need to be healthy. Including sugar. Blood is the liquid transporter that distributes these compounds to all parts of our bodies.

Sugar (a type of carbohydrate) is one of our body’s main fuels. The other two fuels are fat and protein. I call it “fuel” because our cells literally burn it to do work. It’s this “biochemical” burning of fuel in all of our cells that is our metabolism.

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.

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.

Monday, 16 October 2017 00:58

Pumpkin Date Energy Bites

Pumpkin Spice meets energy bites. 
If you are like me, and apparently everyone else these days, pumpkin recipes are a huge hit.  
So, get to work on these little gems and you won't be disappointed.
 
 
1/2 cup almond butter
1/2 cup chopped dates
1/4-1/2 cup raw honey
1/2 cup pumpkin puree
1/2 cup ground flax seed
1 cup oats
1 cup toasted coconut
1 scoop vanilla protein powder
1 tsp vanilla
 
cinnamon, ginger, nutmeg and cloves to taste
 
Same as above, you can add more oatmeal if these are too wet, or cut back the honey.

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.

 

 

Friday, 29 September 2017 19:03

Elderberry Syrup

Well, cold and flu season is about to start and the daughter child came home yesterday with the sniffles. 
It's time to make some elderberry syrup. Also known as Sambucus - for the mucous, (a little nutritionist humour.).... 

 
"Elderberries are a rich source of vitamin c. In folklore, the elder tree is thought to ward off evil and give protection from witches, while other beliefs say that witches often congregate under the plant, especially when it is full of fruit." 
 
Funny, I was just thinking to myself as I was pulling the berries, what a witchesbrew ! 
 
Elderberry Syrup
 
1 cup elderberries, de-stemmed
2 cups water
1 cup raw honey
 
Optional:  You can add cinnamon sticks, ginger root, cloves etc to enhance the immune supporting factors and the flavour
 
Simmer the elderberries and water for a minimum of 30 minutes.
Crush the elderberries as they simmer to release the juice.
When ready to pour into a glass jar, pour through a sieve and push the juice out with the back of a spoon.
Add the honey at this point, put on the lid and shake well.
Store in the refridgerator.
Wednesday, 27 September 2017 18:34

Homemade Pumpkin Puree

Homemade Pumpkin Puree is a snap to make and saves you a lot of money versus the canned versions.  Every Fall I got to the local farmers and purchase lots of pumpkins for baking soups, muffins, loaves and making smoothies over the winter. Pumpkin is rich in vitamin A and provides 245% of your daily requirement per cup. 

Pumpkin purree is simply cooked pumpkin, mashed or blended. Pumpkin pie filling usually has added spices like cinnamon, nutmeg, ginger, cloves and sugar.

When I make my puree, I like to add the spices but not the sugar.  Then I simply freeze in small silicone muffin trays.  When they are frozen, I pop them out and seal them in an air tight container to be used over the winter and into the spring.

 

Pumpkin Puree

2 small pumpkins, cut in half and seeds scooped out.

Place on baking sheet, cut side down and place a little water in the sheet.  Bake at 350 degrees till soft.   Let cool and scoop pumpkin out into a bowl.

Add cinnamon, cloves, nutmeg and ginger spices.Scoop into small silicone muffin containers and pop in freezer till solid.  Then store in an airtight container.  Stays good in freezer for several months.

 

 
 
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.