Deanna

Thursday, 19 October 2017 15:01

Strawberries and Crème smoothie

 
1 Cup frozen strawberries
1 ½ Cups Vanilla Coconut Milk
½ cup coconut water
¼ cup rolled oats
8 – 10 raw almonds
1-2 figs, to sweeten
Chia Seeds
 
Blend until smooth, top with a sprinkle of Chia seeds.
Serve cold. Serve with gf toast, and a boiled egg.
Wednesday, 18 October 2017 19:35

Amaranth Cereal

Amaranth looks very similar to quinoa and was an Aztec dietary staple so it is classified as an ancient grain.  Like quinoa, it is actually a seed. 
Amaranth is also gluten free, so if you are looking to eliminate wheat and gluten products you might want to give Amaranth a second look.  It contains an appreciable amount of protein around 26 grams per cup.
 
1 cup whole grain amaranth
2 cups almond or coconut milk
1/2 cup dried cherries
1/2 cup toasted chopped walnuts
1 tablespoon maple syrup
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 tbsp hemo seeds
 
Place amaranth, milk and 1 cup water in a medium saucepot. 
Bring to a boil. Reduce heat to medium-low and simmer, stirring frequently, until most liquid is absorbed and amaranth is cooked through and tender, about 25 minutes. 
Stir in cherries, walnuts, maple syrup, cinnamon, nutmeg and hemp seeds until combined. Serve hot.
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
 
Dice all veggies into small bite size pieces. Over medium heat, heat oil in medium sized skillet. 
 
Add tomatoes, zucchini, mushrooms, and garlic. Sauté until tender, about three or four minutes. 
 
Add turmeric and chili powder. Mix in thoroughly. Remove from pan. (set aside)
 
Using same skillet, make over easy eggs. Using a spatula, shape and unstick eggs from skillet until runny in the middle but all whites are cooked, turning only once.
 
Serve with Egg in center of plate, topped with sautéed vegetables. Sprinkle a dash of salt if desired.
 
May add a whole grain gluten free English muffin or sprouted grain bread to this dish!
 
** Alternatively, you can add the eggs to the sautėd veggies and create a fritatta.
 
Serves 4 – 6

Blood Sugar Creeping Up? Get Control by Doing These!

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.

So, how does blood sugar get too high? What diet and lifestyle upgrades can we do to manage it?

In this post, I’ll talk a bit about blood sugar balance, insulin resistance, and diabetes. Then I’ll give you 11 proven strategies that can help manage blood sugar level naturally. The good news is that blood sugar levels are responsive to diet and lifestyle upgrades.

You have power to help manage your blood sugar with these key strategies!

NOTE: There are several medical, diet, and lifestyle approaches to managing medical conditions.  None of these are a substitute for professional medical advice. If you have any of these conditions, or are taking medications for it, please make sure you’re being monitored regularly.

Blood sugar balance

Our body strives to be in balance. It exerts a lot of energy to make sure that our systems are all running smoothly. Our digestive system, nervous system, cardiovascular (heart & blood vessels) system, etc. And this includes our blood too. Our bodies try to balance our blood pressure, blood volume, blood sugar, etc.

There is a normal and healthy range of sugar levels in our blood. The problem doesn’t start until these levels are out of range, i.e. too high for too long.

Here’s how our bodies strive to maintain optimal levels of blood sugar:

We eat a food containing carbohydrates (i.e. sugar and/or starch).
Our digestive system breaks down the sugar and/or starch into smaller sugars like glucose. These smaller sugars are then absorbed into our bloodstream. This naturally raises our blood sugar level.
When our blood sugar gets too high, the pancreas (a gland in our digestive system) sends out insulin. Insulin is a hormone that tells our muscles, liver and, ultimately, fat cells to grab that sugar from the blood. These cells use the sugar they need for energy now, and store the rest for later.
The muscles and liver store sugar (e.g. glucose) temporarily. When we need it, our muscles and liver give up their sugar into the blood. This happens, for example, when we haven’t eaten for a few hours, we’re exercising, or we’re under stress.

As you can see, the amount of sugar in your blood is constantly flowing up and down. Up when we eat; down when the insulin tells the cells to pull it out of the blood. Then up again when we eat again and/or start using some of the stored glucose. And down again as it’s used (burned) or stored.

This is all good and healthy!  This is what we aim for.

Blood sugar imbalance (insulin resistance & type-2 diabetes)

The problem is when the balance is thrown off. When the blood sugar ups and downs become unhealthy. When the “ups” get too high, and they stay there for too long.

Too much blood sugar can cause heart rate issues (arrhythmias), and in extreme cases, even seizures. Too high blood sugar for too long can eventually cause long-term damage to organs and limbs.

A healthy blood sugar balance is key.

A common way our blood sugar gets too high is when we eat a lot of sugar in a short time. Especially processed sugar, like in soda pop, energy drinks, desserts, etc. Our digestive system absorbs as much sugar from our food as possible. This is an evolutionary thing. We inherited this from thousands of years ago when food was scarce and the next meal was unknown. Our bodies adapted to crave, absorb, and store as much sugar as possible in one sitting, because it didn’t know how long it would be until the next meal. It’s a survival mechanism.

Over the years, if we frequently eat a lot of sugar and have increased body fat, our bodies can change. The muscle and liver cells start ignoring insulin’s call to absorb sugar from the blood. They become “insulin resistant.” When this happens, the sugar stays in the blood for a lot longer than normal. Blood sugar levels become too high for too long.

But this doesn’t stop the pancreas from releasing even more insulin. When this happens you have the paradox of high blood sugar and high insulin.

Some symptoms of insulin resistance are:
Fatigue after meals;
Sugar cravings that don’t go away, even if sweets are eaten;
Increased thirst;
Frequent urination.

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.
If you have crash dieted in your life do you find it much harder to lose weight now?
I bet you knew somewhere deep down that crash dieting isn’t the best or healthiest way to lose weight. I’m sure that when you were depriving yourself of nutrients you had a very good reason.
Even if you’ve never dieted in your life but have days where you instinctively eat less you NEED to read this study. You don’t need to have dieted to feel the hormonal effects of hunger.
A study published in the New England Journal of Medicine looked at the long-term persistence of hormonal adaptations to weight loss. The results were simply unbelievable.
The study looked at what happens to appetite hormones after 10 weeks of a calorie deprivation diet up to 1 year later.

The Calorie Deprivation Diet (Crash Dieting)
The study involved 50 people overweight or obese people, without Diabetes who had BMI’s between 27 – 40. They were put on an extremely low calorie diet for a period of 10 weeks. They were followed from the beginning of the study up until 1 year after study completion.
Extremely low calorie diet means they were consuming approximately 500 – 550 calories per day (same as you would on a specific Doctor supervised weight loss program).
The average weight of the participants was 209 pounds. They were consuming about one third of their basal metabolic rate.

Mathematical Weight Loss
On average the subjects were burning 1200 more calories then they were consuming. Since 1 pound of fat is equal to about 3500 calories they should be losing about 1 pound of fat every 3 days, which adds up to about 23 pounds over the 10-week period.

The Results
The subjects lost on average 20.7 pounds of fat and 9 pounds of lean muscle… but the results didn’t last over the next year. As the year went on they gained back half of the weight they lost. At the very least they were still ahead of the game but their hormonal profile showed a very different story!

Short Term Hormonal Effects
The study revealed that there were problems with the hormones that regulate hunger like leptin, ghrelin and peptide YY.
After the 10-week starvation diet the subjects had less leptin and peptide YY (makes you more hungry) and more ghrelin and gastric inhibitory polypeptide (helps to store food eaten as fat during periods of under nutrition).
The blacklash of the low calorie diet was that participants felt more hungry after the study than before they started it. This was not psychological or emotional…this was clearly hormonal.
Yes, it would make sense that people coming off a crash diet are signaled to be hungry but until this study no one knew that those hormonal effects lasted up to a one year or potentially longer.

Long Term Hormonal Effects
When the subjects were tested one year after they finished the 10-week starvation diet they still reported the same level of hunger they felt immediately after the diet. The subjects were STILL more hungry 1 year later than they were before they crash-dieted.
The hormonal profile proved this to be accurate.
Let me repeat this again…1 year after a 10 week crash diet the subjects still felt hungrier causing them to eat more during the day than they did before they went on the crash diet. These effects happened after just a 10-week crash diet.

How many times have you crash dieted?

Take Away Message
Don’t crash diet! There is a limit as to how low you can drop your calories without it messing up your metabolism and hormones. The magic number has been proven yet.
A better idea is to get rid of the known offenders in your diet like the refined and processed foods. If you’ve already done that and are still having trouble reaching your health and weight loss goals then it’s time to get serious and seek out professional help. I am just a phone call or email away.  This email address is being protected from spambots. You need JavaScript enabled to view it.  519-270-1889

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.

The fad diets minimize or outright deny the work involved and the commitment you must make when wanting to lose weight, keep it off forever and create a state of optimal health for you and your body.

I’m going to tell it to you straight. I’m hoping this won’t come as a shock to you…

DIETS DON’T WORK

Dieting creates a negative state of health in your body. The entire diet experience is centered on a whole bunch of ‘don’ts’, ‘off limits’, ‘can’t have’s’, and ‘deprivation’.

Wouldn’t it be nice to say “no thank you” to a piece of cake NOT because you are on a diet and can can’t have it BUT instead say “no thank you” proudly, with confidence simply because you just don’t want to put that crap into your body.

The feelings of not wanting to offend the host or being embarrassed to order something different than everyone else at a restaurant are non-existent.

That’s when you know that your ‘diet’ has turned into a lifestyle. You have a different relationship with yourself and with food.

So how do you get there?

Read these 3 tips below and implement them right now.

Tip # 1: Make A Firm Decision

Like I’ve mentioned above… a diet is something you go on and off of. You have a bad day and you’ve gone off your diet. You have a bad week and you never get back on your diet.

Stop trying diets. Stop trying to eat healthy. Stop trying to lose weight.

Make a firm decision to make changes.

Do not waiver.

It’s a shift in your outlook on eating healthy.

Making this firm decision requires a mindset shift. It’s no longer about trying to eat healthy. It simply becomes a way of life.

This new mindset deletes the on and off again rollercoaster that is dieting. It’s helpful for those bad days of ‘cheating’. The idea of cheating no longer exists. Instead it turns into making unhealthy choices.

So what if you have a bad day and binge on some unhealthy foods?

Making a firm lifestyle change means that you have many more days to make healthy choices.

Failure and disappointment don’t exist because you didn’t go off your diet. You simply just ate some crap that wasn’t good for you. Accept it and move on. Make the next meal or snack healthy.

Making a firm decision to be healthy is living your life without the constant anxiety of ‘being on a diet’.

That’s what we teach in the WOW! program. It’s an entirely different way of looking at food and changing your relationship with food. We teach you to focus on the great stuff you have in your life and the foods that will help you to shed fat and actually promote health.

Tip #2: Being Healthy Is Just Who You Are

Have you ever heard this before, “Oh, Jenny can’t eat that… she’s on a diet.” Or how about “Brace yourself waitress, Jenny’s going to take 5 minutes to order”.

The above phrases are typically never said in a positive manner. They are always said with some kind of negative connotation.

Why is that?

Simple…

The person dolling out the negative comments are not happy with themselves. When YOU make healthy choices it threatens THEIR way of life. They know they should be making healthy changes but just don’t have it in them to do so.

When you accept the piece of cake or the second helping of lasagna because you don’t want to offend the host or don’t modify your choice at a restaurant because you don’t want to be the odd man/woman out, what you are really saying is that someone else’s feelings are MORE important than your own health and happiness.

It’s not your problem whether or not people are offended by your choices. They could have chosen better food choices too. Their feelings about their own choices are THEIR problem, not yours.

Let it go!

Losing weight is not about dieting or taking a diet break when you are socializing.

It’s about simply being healthy because it’s your way of life. When you go to a party you bring a couple dishes so there is something for you to eat. When you are socializing with friends at a restaurant you take longer to order because you make multiple modifications to the menu.

You always pass on the high sugar, high fat desserts.

You do all of these things not because you are on a diet and can’t eat that or because you are trying to be snobby by eating healthier foods. You do all of these things because being healthy is just who you are.

People move mountains to make sure my family and I have food to eat when we socialize. Whenever we go anywhere I either bring a couple of side dishes or offer to bring a dessert. They are not offended because this is my CHOSEN way of life.

I don’t make comments on their unhealthy food choices because that’s their choice. They eat what they eat and we eat what we eat.

Imagine how relieved you will feel knowing that your choices aren’t coming from being on a diet. Your choices are made because it’s just WHO YOU ARE.

Tip # 3: Ditch The Junk

Get rid of the junk and processed foods, even those that are being marketed as ‘healthy’. You know what I’m talking about… The granola bars, the 100 calorie snacks, the fat free treats and the diet foods.

Get rid of them because they don’t fit into the paradigm of who you are.

Our bodies are designed to eat healthy foods. Real food that is grown in the ground or picked from tress.

We’ve run out of time to make excuses about eating real food. There is no more time to start again on Monday. Your bodies deserve to eat real food that is nourishing.

Your children deserve to thrive and live a life free from preventable diseases and known symptoms associated with eating junk and fake foods.

Junk food is not a part of who you are. Sure, there is a time and place to indulge in tasty treats but when you make the shift from dieting to living a healthy lifestyle those same foods lose their appeal.

Healthy living doesn’t seem sexy or as appealing as taking the easy way out but the easy way out never lasts. I am here to help you identify and implement these 3 tips I’ve shared above. We have all run out of time for making excuses and starting again on Monday.

Choose a different way… a proven way that has nothing to do with dieting and everything to do with permanent fat loss and lasting health.

Call me today to get started on creating a healthier and happier YOU.  519-270-1889

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 Get Lean 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.