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
Friday, 26 August 2016 15:11

Diets Don't Work

As a Holistic Nutritionist, one of the most common reasons clients come to see me is to lose weight.  I, in fact, have struggled the last few years with a bit of weight gain, stubborn fat loss and overtraining.  

I have tried almost every tactic out there to try to lose weight and achieve that skinny body that we all seem to think will make us happier.  I developed an unhealthy relationship with food and my body as a result.  Trying to starve myself and excessively exercise only to be disappointed when I stepped on the scale and saw no change, or worse.... an increase in weight.  

I fell prey to the latest dieting trends of high protein, low carb and developed adrenal and hormonal issues in the process.  It was what the latest health trends suggested, so it must be right??

It was a vicious cycle that had me in it's grip and finally, I was able to end it and help my body heal.  It took some time, and I had to eat more in order for my adrenals and thyroid glands to be nourished properly, but I am happy to say, I have developed a much healthier relationship with food and the way I feel about my body. (picture above is me finishing my Multi Sport race this August.)

Most people who diet gain their weight back. And the weight fluctuation created by yo-yo dieting is actually worse for your health than just staying overweight!

Diets are not sustainable – they are alienating, stressful, depressing and restrictive. Most people can stick to a certain protocol for a while, but most of them have requirements that make them hard to sustain in the real world where we all have different things to juggle in our personal life, career, and family responsibilities.

Diets do not take into account bio-individuality, which means that every body is different – how the body metabolizes nutrients, and how each individual has a different lifestyle that may or may not fit well with the rigid requirements.

Diets are expensive. Most diets require participants to buy specialty foods or prepared meals. On top of that, if you rely on prepared meals in order to know what you can eat, is this method sustainable? Do you know what you can eat or order when you are eating out or visiting friends and families?

Sometimes these protocols require supplements because certain foods are eliminated, thereby stripping the diet from certain nutrients. Supplements can be expensive. Moreover, there is no telling whether the body is actually utilizing those nutrients in the supplements. If the supplements are not in bio-available forms that are optimized for absorption, they will just pass out of the body and are practically useless.

If you are ready to learn how to safely manage calories and nutrients to shed some fat then I am here to help.  No foods are off limits when you make them fit your plan.  Learning the proper amount of fuel your body requires is so empowering.  

For more information about my upcoming Weight Management and Get Lean Group and Private Programs please email This email address is being protected from spambots. You need JavaScript enabled to view it.

Group Classes start in September.

Published in Weight Loss
Friday, 22 May 2015 11:45

Energy Boosting Foods

To get and remain healthy, we need to make it a priority, for good health is a way of life that must be chosen.  Start by getting up and exercising for twenty minutes per day.  I always encourage my clients to give me ten, and by then you are usually hooked.  Start by walking and adding interval training to your walk.  For instance, walk for one minute and then pick up the pace and walk briskly for one minute, alternating about 5-8 times and then continuing with a cool down period.  If you are already exercising, I encourage you to DIAL UP the intensity!  
 
If you can chat, text or read while exercising, then PICK UP THE PACE! Make every minute count and you will see the changes! 
 
 
Following are some energy boosting ideas....
 
10 Steps to Increased Energy
 
Green Drinks– are extra energy food supplements containing energizing amino acids, vitamins, minerals, and proteins from sprouted grains. These drinks are powerful, and uplifting to keep you feeling energized all day.
 
Protein shakes or Smoothies for breakfast– balance blood sugar levels and regulate energy all day long.
 
Fresh vegetable juice, such as a combination of carrot, parsley, cilantro, celery, beet, ginger and a dash of lemon juice.
 
Get adequate sleep and rest– Be sure to take time for YOU.
 
Protein with every meal and snack to keep blood sugar levels from fluctuating.
 
Water is critical to maintaining an anabolic drive and produce optimal energy.  Drink eight to ten eight-ounce glasses each day.
 
Colourful salads and vegetables.  Raw foods aid in digestion because raw foods contain digestive enzymes, and the most colourful the food is, the higher it is in nutrients.
 
Essential Fatty Acids– especially Omega 3 is important for maintaining a good mood, and for good cognitive ability.
 
Never skip meals and don’t go too long without eating.
 
Acid forming foods like meat, alcohol, dairy, and sugar slow the metabolism and invite illness.  Balance is important.  Choose 25% acidic foods and 75% alkaline foods such as fruits, vegetables, and grains.  
Published in Stress