Deanna's Blog

Monday, 03 February 2020 21:21

How to Bounce Back When You’ve Gone Off Track

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 You may have started the year off with lofty goals and dreams for the new year ahead. No matter how enthusiastic we are on January 1st, things often don't work out quite as planned when it comes to Resolutions. That's to be expected and totally okay! I want to share with you some ways to help you bounce back, instead of ditching your plan altogether.

Friday, 10 January 2020 16:06

Easy Ways to Eat More Fruits and Veggies Every Day  

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Yes, it seems everywhere you turn health and wellness experts are telling you to eat more fruits and vegetables.
You totally get it.

 

There are countless reasons I hear for not eating healthy foods -- a hectic day at work, no time to shop at the supermarket, not sure how to cook healthier meals, or even not being able to afford healthy food options. These are real concerns, and with a few tweaks and understanding, you can soon realize these are quite easy to fix. And best of all -- healthy food does NOT have to be more expensive.  Most of the time, it's actually the least costly option. 

The US Department of Agriculture even took it to heart to show those on a budget how making healthier choices with food is not more expensive. In the study, things like carrots and pinto beans are much less expensive per portion that things like ice cream and sweet rolls. 

Foods that are high in protein, saturated fat, added sugars, and sodium all clocked in as being more expensive than vegetables, fruit, and grains. So that myth about healthier foods being too expensive is now officially busted.  Great news, right?

If you've been making these same justifications, there is no better time than right now to explore healthier options at your supermarket. No time? Order it online. Even if you can't afford a delivery service, many supermarkets offer the chance to simply pick it up at your convenience at no additional charge. 

Plus, it may even help you avoid impulse purchases for junk food. Let's face it…it's tasty, but it's not healthy. Need some help eating better on a budget? Follow these tips!

- Budget for meat and fish
Lean meats and fish will always fetch the larger cost in your cart. Look for sales to stock up and freeze it for later use, or factor in mostly meat-free meals for the week and only splurge 2-3x a week on fish or organic lean meats.

- Choose beans and legumes
For protein without going over budget, choose beans and legumes instead. You can make plenty of tasty meatless meals which are even better for your overall health. Buy the dry kind to avoid excess sodium and to save even more.

- Buy fresh, local, and seasonal
If you really want to save money, buy what's fresh, in season, and local. There are so many superfoods out there, but the best way to nourish your overall health on a budget is to make use of the bounty of freshness around you. As long as you're eating more fruits and vegetables, you're improving your health and reducing your risk for expensive long-term illnesses.

- Buy frozen to round out your meals
Whether you're too far from the store or have a tight budget, stock up on frozen vegetables. Frozen is ideal since they lock in all the vital nutrients, and can be used in tasty soups, stews, and for side dishes that come together in just minutes when you're in a pinch. 

Once you leave the excuses behind and start making your own healthy meals, you'll start seeing those savings. And with those savings and better health, you might just be ready for an epic vacation when summer rolls around!

Tuesday, 17 December 2019 21:07

Sign up for Gratitude and Granola

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This is the perfect season to focus on gratitude, and when paired with a healthy breakfast, it creates the perfect morning ritual to get you on track.   
It's no surprise that gratitude can improve your mental health and overall outlook on life, but you might not know that it has many benefits for your physical health, as well. In this guide, I'll take you through six ways gratitude improves your health -- and I'll leave you with some simple, healthy breakfast ideas to boot.  

Sign Up Here

Friday, 15 November 2019 18:33

Hanging at the office

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Hanging at the office today in my comfy clothes sipping homemade yogi tea.

I love hanging out here as it is so cosy and warm. I have lots of plants and crystals and the energy is just fabulous. You should pop by and see me some time. I love to help women reach their health goals with nutrition, mind and body connection and sometimes supplements too. You are all unique and therefore the approach taken should be customized for you. Mainly I help women work on their digestion, balance their hormones, sleep better, have more energy and feel good in their body. It's not about a size or how much weight you can lose but what you can change today to feel more healthy and vibrant.

I don't often put my face out there but I thought perhaps maybe you would like to get to know me a little better. I love good food, good wine and good chocolate. I also love to exercise and read good books. Though they are mostly about digestion and hormones. ;) I love the beach and being on the lake in my kayak or riding my bike are my happy places. I'm not big on winter, but I'm working on it. Dee

Thursday, 07 November 2019 17:16

Are you getting enough Vitamin D?

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Vitamin D is an essential fat-soluble vitamin. It’s sometimes called the “sunshine vitamin” because our skin makes it when exposed to the sun. 
 
It’s also the most common nutrient deficiency! Like most vitamins, vitamin D has many functions in the body. It’s mostly known for its ability to help build strong bones. But, vitamin D is also important for a healthy immune system, digestive system, heart and mental health, blood sugar regulation, fertility, and resistance to cancer.
 
FUN FACT: Vitamin D is the vitamin with more scientific articles published since 2000 than any other vitamin.
Let’s talk about the many roles vitamin D has in promoting good health. We’ll also go over the different forms of vitamin D and what exactly is a deficiency. Finally, I’ll give you three sources of this critical nutrient and how much we should get.
 
Make sure you’re getting enough!
Monday, 09 September 2019 18:45

Common Food Sensitivities — Do You Have These Symptoms?

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Some people can eat what they want without worry -- but for many others, certain foods can trigger reactions. Some of those reactions could be mild to the point where you might not associate them with what you're eating, while others are more severe and could require medical attention.   What foods tend to be the root of common sensitivities? Take a look below and think about what you eat. If you've had any symptoms like diarrhea, rashes, headaches, bloating, fatigue, nausea, abdominal pain, acid reflux, a runny nose, skin flushing or acne after eating something, you might be sensitive to one of these foods or ingredients. The best way to find out is by doing an elimination diet to see what's causing it and getting with your doctor to help you sort it out.
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.
Monday, 04 March 2019 13:36

Can Probiotics Affect our Mood and Stress? Yes!

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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!


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