Saturday, 13 May 2017 13:03

3 Reasons to Stop Eating Cereal

3 Reasons To Stop Eating Cereal… 
And What To Replace It With
 
You wake up late because you had a horrible night's sleep, so instead of taking the extra 3 minutes to have eggs or make a shake you quickly scarf down a bowl of cereal or eat a bagel (same as cereal). 
The box of cereal claimed that it was whole grain (as was the bagel) so you wrongly believe that it must be an okay choice. You grab your large cup of coffee with 2 milks and 2 sugars and head to the office. 
What happens at 10:00am? 
 
The familiar feeling of hunger sets in around mid-morning. You walk to the office kitchen to grab your fat-free, fruit flavoured yogurt for 60 calories and take another cup of coffee. 
By lunch all you can think about is either a burger with fries or a big plate of Thai noodles (you get the point). 
 
Why? Have you ever stopped to think about why you crave what you crave? 
Let’s work through the 3 reasons to ditch cereal once and for all. *Note the reference to cereal is a general example. Replace cereal with whatever processed carb you choose for breakfast (whole wheat toast, English muffin, breakfast bar, etc.)
 
Reason # 1: Cereal promotes fast carbohydrate metabolism
When we consume high impact carbs (cereals, whole wheat, processed carbs) without adding in a significant amount of protein or fat the carb is quickly digested into glucose. 
When carbs digest quickly into glucose your pancreas is forced to secrete insulin (fat storing hormone). Since most of us are sedentary we don’t need the energy from the carb we just ate. Our muscle cells are full with glucose waiting to be used so insulin deposits the glucose (carbs) to your fat cells for later use (which we never use). 
 
Reason # 2: Processed cereals increase food cravings
Using the logic listed in reason # 1 we can better understand cravings. When you choose fast digesting carbs your blood sugar levels increase quickly and drop quickly. 
When your blood sugar levels drop your body sends you a craving to regulate them again. It’s a physiological response that is intense and hard to ignore. 
 
Reason # 3: Cereals lack protein and fat
Starting your day with a protein and fat helps to regulate blood sugar and trigger your satiety hormones. Protein supports your immune system and keeps energy levels stable. Fats are important for proper hormonal function and balance. 
When your breakfast choices are made up of processed carbs then you are setting yourself up for food cravings, energy lows and a day long battle with your will power. 
 
3 Breakfasts That Help Balance Hormones And Promote Fat Loss 
 
Breakfast # 1
2 whole eggs

2 handfuls of dark leafy greens (cooked with eggs)

1-2 tsp of coconut oil 

1 cup berries (any kind) 
 
Breakfast # 2
2 scoops protein powder

1 cup unsweetened almond milk (add more if desired)

1 cup frozen berries

1 tbsp of chia seeds

½ tsp cinnamon 

2 handfuls of spinach 
Blend and enjoy. 
 
Breakfast # 3


½ cup steel cut or slow cooking oats (plain) (cooked)

¼ cup unsweetened almond milk (to mix with oats) 

1 tbsp of chia seeds

1 tbsp of hemp seeds

1 scoop of protein powder (mixed into oats)
 
½ cup of berries 
 
All of these choices can be partially or fully made ahead of time. They are quick and simple to make. Best of all when you eat breakfasts like the ones listed above you won’t experience intense food cravings, you will feel full and lose weight faster. 
 
Published in Deanna's Blog
Monday, 08 May 2017 12:13

Beauty Bowl

This is a crazy good way to start the day. For an antioxidant filled breakfast this morning, I pulled a recipe from my 14 Day Eat Real Food Cleanse.
This is called the Beauty Bowl and I had it with 2 hard boiled eggs.

It was very satisfying and filling, and the taste is like sunshine in a bowl.

1 granny smith apple washed and cubed (any kind of apple will do)
2 celery stalks washed and diced
3 tbsp hemp seeds
1 tbsp of chia seeds
1 tbsp of unsweetened coconut
and an ounce of organic dried cranberries (you could also use goji berries or raisins)

Drizzle with the juice of half an orange, and enjoy!

Published in Breakfast
Thursday, 06 October 2016 14:42

Coconut Flour Apple Muffin

I love Autumn and apples.  This year I made homemade applesauce and apple butter.  Leaving in Grey County we are so close to the local orchards in Meaford, that I make several trips over each fall to stock up and make applesauce.  While good on its own, I also like to make other apple treats, like these gluten-free, dairy-free muffins.

I'm not big on almond flour, and to be honest it is quite pricey.  Coconut flour is a great alternative if you have the right recipe.  It is also pretty economical when you only use 1/2 cup in a recipe.  Mind you, you must like the coconut flavour for these muffins to be a hit, the flavour is definitely coconut and apple.  Yum!  2 of my favs.

 

INGREDIENTS:

½ cup coconut flour
4 eggs, at room temperature
¼ cup melted coconut oil
6 Tbs applesauce
2 Tbs raw honey (could use maple syrup)
1 tsp. cinnamon
1 tsp. vanilla extract
1 tsp. apple cider vinegar
½ tsp. baking soda

INSTRUCTIONS:

Preheat the oven to 350 degrees and line 10 muffin cups with liners.
Stir together the coconut flour and eggs until a smooth paste forms. Stir in the coconut oil, then the applesauce and honey. Then mix in the spices, cider vinegar and baking soda. (If you don't have the cider vinegar just use regular)
Spoon into muffin pan. Bake for about 25 minutes, until golden and the top springs back when lightly pressed.

I divided these into 10 muffins, just the perfect 100 calorie snack, loaded with healthy fat from the yolks and coconut oil.

Published in Breakfast
Wednesday, 03 June 2015 13:42

Strawberry Breakfast Cookies

Yes, these are healthy enough for breakfast!  With all natural ingredients and low sugar, these protein and fibre packed cookies are a healthy option for breakfast.  Portable to eat on the go.

1 cup dates
1 large banana
3/4 cup applesauce
1 tbsp coconut nectar, maple syrup (or raw honey, not vegan)
1/4 cup melted coconut oil
2 cups finely chopped fresh strawberries
2 1/2 cups of rolled oats
1 cup unsweetened coconut shredded
5 tbsp chia seeds
1/2 cup hemp seeds
1 tbsp cinnamon
4 tbsp vegan protein powder (I used chocolate)

Preheat oven to 350F.
Soak dates to soften and then add to banana and pulse in a food processor till soft.
In a large bowl mix together date mixture, applesauce, coconut oil and coconut nectar or maple syrup until well combined, then add the strawberries and finish mixing.
In a separate bowl mix dry ingredients. Add dry mixture to wet until combined. I used my hands, it was much easier.
Form into 2" balls and pat down to about 1/2" thick. Bake at 350 for 30 minutes.
I used stoneware for one and parchment lined sheet for the other. Made 23 cookies.

Published in Breakfast