Wednesday, 30 August 2017 18:54

Top 10 Ways to Curb Overeating

 

The key to successful weight control is learning to listen to your body’s cues. You want to eat when you feel hungry, but not famished. Feeling overly hungry can trigger overeating. The following tips can help you get in touch with the signs of hunger and satiety to prevent overeating:

  1. Stick to a schedule - Plan to eat every three to four hours, stopping after dinner.
  2. Include lean protein - Protein-rich foods such as lean meat, fish, poultry, egg whites, tofu, and legumes help you feel full longer because they require more time to digest and absorb than other nutrients. Divide your protein intake among three meals and two snacks. Protein-rich snack choices include nuts, soy nuts, edamame, hard-boiled eggs, part-skim cheese, yogurt and/or a protein bar.
  3. Don’t skip protein at breakfast - Research suggests that eating lean protein in the morning keeps you satisfied longer than if eaten at other times of the day.
  4. Choose low-glycemic foods - Avoid refined (white) and sugary foods. These are high-glycemic foods that cause blood glucose and insulin levels to spike after eating. In response to excess insulin, blood glucose levels drop more quickly over the next few hours, which can trigger hunger and overeating. Low-glycemic foods are more slowly digested and help keep hunger at bay. They include beans, lentils, nuts, pasta, brown rice, sweet potatoes, steel-cut or large-flake oatmeal, oat bran, Red River cereal, 100% bran cereals, yogurt, milk, unflavored soy milk, apples, oranges, peaches, pears, and berries.
  5. Add grapefruit - People who eat grapefruit have significantly lower levels of insulin after eating which was thought to control hunger.
  6. Spice up meals - Capsaicin, the component that gives red chili peppers their heat, can reduce hunger and increase calorie burning. Adding cayenne pepper to meals was effective at reducing appetite for fatty, salty and sweet foods, especially among people who did not consume it regularly.
  7. Chew sugarless gum - A recent study found that chewing gum for one hour in the morning helped participants eat fewer calories at lunch. Chewing stimulates nerves in the jaw connected to the brain region that regulates satiety.
  8. Slow down - It takes roughly 20 minutes for appetite-related hormones to kick in and tell your brain you’ve had enough food. After every bite, put down your knife and fork, chew thoroughly and sip water. Do not pick up your utensils until your mouth is empty.
  9. Savour your food and ban distractions - Eating in front of the television, while reading, or while driving leads to mindless eating. Reserve the kitchen or dining-room table for meals and pay attention to the delicious flavors and aromas in your meal.
  10. Rate your hunger - Determine how hungry – or satisfied – you feel before you eat, halfway through a meal, and after you finish. Stop eating when you feel about 70% full.
Published in Weight Loss
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). 
Published in Deanna's Blog
Tuesday, 13 December 2016 21:32

10 Survival Tips for Healthy Holidays

With so many gatherings typical of the season, I thought I would share with you some of my popular holiday survival tips. I know it can be hard to say no, but feeling unwell, bloated and wearing stretchy pants all month is not healthy either.
 
 
10 Nutrition Tips for the Big Day
 
1. DO NOT SKIP MEALS! Limit your intake of calories leading up to the big day. Eat breakfast and a protein-packed lunch before the big feast. If you starve yourself during the day, you could wind up SO hungry that by the time you sit down at the dinner table you eat WAY too much food.
 
2. Go for lean, white meat turkey to get the most bang for your calorie buck. Dark meat has about 15% more calories and 30-40% more fat than light meat. If you prefer the dark meat, then at least take off the skin since that is where most of the fat (added calories) is.
 
3. Start with the protein (animal or vegetarian). Start with your protein choice and then work on the vegetables. Leave the starchy carbs until the end. The protein will help slow the break down of the starchy carbs. All that chewing will help you to feel full before you get to the  starch.
 
4. Pause and take some breaths. After you finish each dish on your plate put your fork down. Take a couple of slow deep breaths. Enjoy what you’ve previously eaten, before starting on the next dish. These deep breaths don’t have to be obvious, taking a pause and some deep breaths will also help aid digestion.
 
5. Choose calorie-free beverages. If you are going to be having alcoholic beverages then everything else you drink should be calorie free. Skip the pop, coffees and juices. Drink lots of water to avoid the dehydration that comes along with drinking too much. Try having a glass of water between alcoholic beverages, and use sparkling water for mix.
 
6. Ask if you can make a side dish; make it a tasty guilt free dish so you will have at least one thing to splurge on. Veggie dishes don’t have to be boring. We’ve provided a couple of tasty and easy to make side dishes that are waist line friendly that guests will still love to eat.
 
7. Burn calories! The more calories you burn with activity, the more food you can consume without feeling terrible about it. Do not skip the exercise leading up to the feast or on the day of. Make time to get to exercise and raise your heart rate. Your metabolism will thank you for it. Get up and move around, do the dishes or take the kids for a walk.
 
8. Wear form fitting clothing and you will be less likely to overeat. No sweat pants or stretchy pants. No one wants to see you with your pants unbuttoned after the meal.
 
9. Use a salad plate instead of a regular dinner plate. If your plate is smaller you will not have as much room on it and won’t overload it with too much of the stuff you shouldn’t have a lot of. Also, this helps trick your eye; no one likes to see half their plate empty.
 
10. Keep your goal in mind! Although you may only overindulge a couple times over the holidays; a bit here and a little bit there adds up to a whole lot. Remind yourself why you are choosing to lose weight and keep that goal in the forefront of your mind.
 
BONUS TIP: Have a hard boiled egg or 10 nuts about 45 minutes prior to the main meal. Having approximately 70 – 100 calories will help you to minimize your level of hunger so you can better control your portion sizes.
 
If you need help staying on track be sure to sign up for my newsletter.  Sign up link on the left.
 
Published in Deanna's Blog
Wednesday, 07 September 2016 13:22

The Downside to Snacking


We've all heard the fat loss advice that snacking is supposed to be great for the metabolism...but have you taken it too far? 

In other words, your excessive snacking may be killing your fat loss results. 

Let's face it, there are only so many extra calories that the body can take before it adds those on as unwanted fat. 

Even if you're eating perfectly healthy meals and putting in your time at the gym, if your snacking is out of control then your results will be disappointing. 

Here's what you need to know to avoid The Snack Trap: 

1) Calories Count. Even when you're snacking on "healthy" food, you've got to keep track of how many calories that you're taking in. Almonds are healthy, but if you down 400 extra calories (about 40-50 almonds) in them you'll quickly gain weight. 

2) Fill Up on Protein & Fat. A lot of well-meaning people are still afraid of fat. They think that if their snack is high in fat, then it will end up on their body as fat. This is simply not true. Healthy fat, such as avocado or walnuts, are a wonderful thing to snack on as it fills you up and keeps you full longer. 

3) Avoid Sugar Calories. Sugar is an awful thing to snack on when weight loss is your goal. Refined sugar is a catalyst for fat storage, so avoid any snack that contains sugar. Remember that eating sugar will satiate your hunger for a very short period of time, and then you'll quickly be hungry again. 

4) Don't Be Fooled By 100-Calorie Packs. A popular marketing technique is to package junk food into 100-calorie packs. These could be crackers, cookies, chips...basically any guilty snack food you could think of. The premise is that since you're only eating 100 calories, the snack is healthy. I'm sorry, folks, but eating 100 calories of junk food is not a healthy snack. You are better off avoiding the junk completely and eating something wholesome. 

5) Use The 'Is It Real' Test. As a rule of thumb, you should use the "Is it real?" test when deciding if a snack is worth eating. The test goes like this: If your snack can go bad, then it's good for you. If your snack can't go bad, then it's bad for you. The idea is to eat fresh, real foods that are unprocessed and wholesome. These real foods are naturally filled with fiber, vitamins, and minerals and will assist you in achieving your fitness goals. 

6) Avoid Refined Carbohydrates. Processed and refined carbohydrates make up the bulk of popular snack foods. Take a look around the snack aisle at the grocery store and you will see that most packaged snacks are made with grains. When your goal is to lose weight and increase lean muscle then eating refined grains will work against you. If you only take one tip away from this article, let it be to remove grain-based snacks from your life. This single change could very well recharge your weight loss. 

Now you know how to snack in a healthy way that will not derail your fat loss goals. 

If you aren't sure what you should be snacking on email This email address is being protected from spambots. You need JavaScript enabled to view it.This email address is being protected from spambots. You need JavaScript enabled to view it.and we will set you up with a complimentary 2 week meal plan.

Published in Deanna's Blog
Wednesday, 29 April 2015 15:13

Lentil Soup

This is a soup that is made frequently in our house.  It is quick and easy to make and is cost effective.  One way to save money on groceries is to incorporate more vegetarian meals.  Lentils are loaded with fibre and have a good amount of protein to keep you feeling full.
 
6-8 cups water
1 Tbsp Miso paste
1 cup lentils (green or brown), rinsed
1 onion or leek finely chopped
2 carrots chopped
1 celery stock chopped
3-4 cloves garlic minced or pressed
One 14 ounce can diced tomatoes
½ tsp thyme ( I omit and add curry)
2 tsp honey
2 tsp apple cider vinegar
1 heaping tsp Celtic Sea Salt
Sea vegetables like Wakame or Arame to taste or Dulse added after
Fresh black pepper, to taste
Bragg’s Liquid Aminos to taste
 
I throw it all in a pot and it’s done when the lentils are soft, usually in about 45 minutes to an hour. I also like to throw it in a crock pot in the morning on low, so it’s ready when we get home at night. 
Published in Soups
Monday, 23 November 2015 19:00

Protein Bars

We all like a little snack here and there, and these bars certainly deliver on taste.

Oats and raw honey are low glycemic and paired with the protein and healthy fats, these gluten free treats will not spike your blood sugar.
The chocolate chips are optional, but I love chocolate and so does everyone else in my household.

4 scoops vanilla whey
2 cups rolled oats
6 egg whites
1 cup unsweetened applesauce
1/2 tsp vanilla extract
4 tbsp peanut butter or almond butter
4 tbsp shredded unsweetened coconut
2 tsp cinnamon
2 tbsp carob powder
1/4 - 13 cup raw honey
chocolate chips

Preheat oven to 350F.

Mix together the dry ingredients, fold in the egg whites, applesauce, and peanut butter. 

Mix well, add remaining ingredients and continue to stir until just mixed. Pour into a 9X9 greased baking dish. (I used stoneware.) Bake for approximately 20 minutes or until a toothpick inserted comes out clean.

Published in Protein Bars & Bites
Thursday, 21 May 2015 13:15

Chocolate Power Muffins

These have quickly become a favourite at our house..... You be the judge!
 
1 cup spelt flour
1 1/4  cups quick oats
2 heaping tbsp cocoa powder
1 tsp cinnamon or other spices  (add more to taste) 
2 scoops chocolate New Zealand whey protein powder 
1 tsp baking power
1/2 tsp baking soda
1 egg
1/4  cup of honey  
1 cup of applesauce  ( I have omitted and added an extra banana)
1 mashed banana 
1/2 cup of vanilla almond milk
2 tbsp of olive oil
1/2 cup of chocolate chips (optional) 
2 tbsp ground chia or flax seed  
 
Add dry ingredients to wet ingredients and fold together till mixed. 
Bake at 350 for approximately 20 minutes.
Published in Breakfast
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