Deanna's Blog

Sunday, 07 May 2017 20:54

Self-Care For Mother’s Day

Written by

We all do it, I am guilty of it too: not allowing enough time (or any for that matter) for ourselves. We are busy people, always rushing from here to there, running errands, trying to drop the kids off on time, preparing food, cleaning the house, walking the dog - making sure that everyone else is happy. But where does that leave us? Usually overtired and somewhat unhappy.

This Mother’s Day I challenge you to take some time for yourself and increase your happiness factor. I don’t mean taking an hour to sleep in on exactly Sunday the 14th of May – I mean scheduling time for yourself on an ongoing basis. How can this be done? Well, by starting out slow, creating time and then rekindling something that you have put on the backburner.

Saturday, 29 April 2017 19:14

Top Foods for Tissue Health

Written by
If you're pretty active like I am, you want to protect your tissues.  
Did you know that the most abundant tissue in the body, which is also extremely important for anyone who works out, is none other than “connective” tissue?
Connective tissue “connects” things in your body to help maintain structure.  It basically supports and anchors parts together.    
For example, your joints have ligaments (that attach bones to each other), as well as tendons (that attach muscles to bones).  These are examples of “dense” connective tissue made mainly of collagen.  
Monday, 24 April 2017 20:50

Tips for Choosing Supplements Wisely

Written by
We all know the vast array of supplements on the market today. It seems that new ones are launched every day and there is more and more marketing lingo that promises to save your health.
But you are a savvy health-conscious consumer. You want to make sure you're making wise choices with your health (and money).
Here are eight expert tips for you when choosing supplements:
Saturday, 15 April 2017 14:17

Why we should all be lifting weights

Written by

I know you may not want to be a body builder (it's awesome if you do, though), but that's not what I'm talking about here!

Nor do you have to join a gym.

Nor buy super-fancy equipment.

Want to know why I recommend lifting weights (a.k.a. “resistance training”) for people of all ages?

Thursday, 23 March 2017 16:14

Maple syrup – a seasonal sweet treat

Written by
Enjoying the sugary sap of a maple tree is a springtime ritual for many Canadian children. During the long winter, the maple tree has the unique characteristic of producing a supply of starch that acts as anti-freeze for its roots. When the snow starts to melt, water trickles into the roots and thus begins the flow of “sugar water” that will eventually be tapped. By mid-March, after the first thaw, the sap is freely flowing and will continue flowing through April. 
Families who make a day of visiting the sugar bush during the annual Maple Syrup Festival can go on a nature hike through a maple grove and learn about how trees are tapped to obtained this natural sweetener. Many tree farms also have wagon rides, a petting zoo and a gift shoppe to entice and amuse visitors. Then, after working up an appetite, people can enjoy a short stack of fluffy pancakes drizzled with maple syrup from the trees they just walked past!
Maple syrup is not only a local food, it's a natural wonder. Going on a guided tour of a sugar bush, one quickly begins to appreciate the laborious treat that is maple syrup. Amazingly, to make one bucket of grade A or grade B syrup that's good enough to eat, 40 buckets of clear sap need to be boiled down for several hours. 
It's this large-scale boiling process which produces the distinctive maple flavour. Straight out of the tree, the sap itself is actually rather bland and resembles spring water, making the sweetness of the final product even more awe-inspiring. The steam pouring from the large caldrons of boiling maple sugar water drift through the woods is enough to entice anyone to the sampling table. 
Maple syrup is a natural and nutritious alternative to refined white sugar or honey. Teaspoon to teaspoon, maple syrup contains fewer calories than honey and is a source of zinc, calcium, iron, B vitamins, and antioxidant manganese. 
Maple syrup is lower in calories than honey (only 17 calories per teaspoon) because it's only 60 percent sugar. Though calorie wise it's about the same as white cane sugar, the naturally occurring vitamins and minerals in maple syrup makes it nutritional superior. It's far from being “empty calories”. 
Maple syrup products can be purchased in most local grocery stores in Canada or from your local farmer's market.
Sunday, 12 March 2017 21:14

Do I need to cleanse?

Written by

The Benefits of Cleansing

In this day and age, everyone is searching for a better way to a healthy lifestyle, through exercise and a healthy diet. Body cleansing is one of the best methods that you can rely on to deliver on its promises because it not only works a great deal on your body, but on your mind and spirit as well, especially for people who are struggling with the Inability to lose weight, Chronic pain, and Fatigue.

What is Cleansing?

Cleansing is the process of ridding the body of toxins, heavy metals, and parasites that are present in our body. It mainly addresses the detoxification of the body’s vital organs that are responsible for the absorption of nutrients and the removal of waste byproducts such as the liver, kidneys, the gallbladder, and digestive tract. These organs play a major role in our body’s operating system as follows:

  • The Liver is the largest organ in the body and hence has the most work such as excretion of toxic waste in the form of cholesterol and drugs, it metabolizes fats, proteins, and carbohydrates, stores vitamins and minerals and detoxifies and purifies the blood.
  • The Kidneys control the production of red blood cells, removes waste products from the blood, balances the body’s fluids, and regulates the body's acid contents, salt, and potassium levels.
  • The Gallbladder stores bile, produced by the liver and it is important for the digestion of food, 
  • The Digestive Tract is responsible for the breakdown of food into molecules which are then absorbed into the body in the form of nutrients and minerals.

Why we need to cleanse:

Due to the unhealthy consumption of processed foods, fatty junk foods, low-fibre foods, microwave depleted meals and carbonated drinks, depletes the body’s mechanism and it can no longer function at its best when it comes to digestion and absorption of nutrients. 

That is why many people suffer from an inconsistent bowel movement, indigestion, bloating, food allergies and sensitivities, irritable bowel syndromes, heartburn, and obesity because the body is incapable of ridding itself of all the accumulated toxic waste. This not only poisons the gut, it damages the other vital organs too.

A body cleanse helps this overworked organs of the body return to their normal working capacity.

Benefits of a Cleanse:

  1. Rid the body of harmful toxins, metals, and accumulated waste in the form of fecal matter in your gut.
  2. It is fantastic for anyone struggling with the inability to lose weight because a cleanse will kill the bad bacteria that causes toxicity and weight gain.
  3. A cleanse will maximize your body’s intake of healthy nutrients and minerals that are important for the production of energy and you will feel invigorated and energized.
  4. The effects of a cleanse will leave you feeling less bloated.
  5. You will have an improved digestion.
  6. Inflammation is your body’s reaction to unnatural substances that invade it. Chronic inflammation can lead to Chronic pain such as migraines, autoimmune diseases such as inflammatory bowel diseases. A cleanse will rid your body of these toxins responsible for inflammation.
  7. A number of lifestyle choices and factors such as smoking, drinking, pollution, stress, lack of exercise to name a few can contribute to excess Fatigue and Lack of sleep. A body cleanse will flush your system clean and you will feel rejuvenated and your sleep patterns will be restored.
  8. People who suffer from Brain fog often feel confused, forgetful, and lack focus due to an imbalance in your body which can be a medical or lifestyle related. A healthy brain is the first line of defense against mental disorders and depression. A cleanse will get rid of the toxins in your body accumulated through an unhealthy diet. Within no time, you will feel lighter and well focused.
  9. Infections such as Candida, such as vaginal yeast infections, fungus infections, skin rashes are very common in people who are overweight, people with weakened immune systems, people with Inflammatory disorders, and diabetes. With a cleanse, your body will be able to remove the Candida colonies responsible for this infection.


You need a Cleanse now:

Your body has a way of letting you know when something is amiss. Unfortunately, most of the times these signs go unnoticed or completely ignored, which can be detrimental to your wellbeing. In many known cases, one might suffer from recurring symptoms of the same illness and even a trip to the doctors and copious amounts of medicine do nothing to help or alleviate the symptom. Very many people have ignored minor cold symptoms by thinking it an allergic reaction or hay fever. This is an indication that your immune system is low if not non-existent. You know your body best and you are in the position to help yourself. You need a cleanse if you are exhibiting the following physical signs or symptoms:

  1. You are moody or constantly fatigued.
  2. You suffer from insomnia and often disturbed sleep patterns.
  3. You are constantly bloated or suffer from Irritable bowel syndrome.
  4. You are overweight and resistant to weight loss.
  5. You have constant infections such acne, itchy skin conditions and Candida
  6. You are retaining fluids.
  7. You are suffering from gallbladder issues.
  8. Autoimmune disease.
  9. Congested sinuses or repeated sinus infections.
  10. Bad breath, especially if your tongue is covered white or yellow coating.
  11. Excessive overheating and sweating.
  12. You have an explained craving, especially for sugar.
  13. Excessive urination.
  14. Dehydration.
  15. Yellowing of the eyes due to excessive drinking

If you are showing more than five signs on the above list, this means that your liver needs a cleanse, your gut is backed up with toxins and needs a flush and your system has slowed down and needs a boost. A good body cleanse is as good as giving your insides a thorough scrub. It is filled with essential minerals, nutrients, vitamins, and antioxidants that your vital body organs need for an optimum functionality.

Always beware of cleansing products or programs that are promising unrealistic results. A good body cleanse must never have a negative response in your body. You will know that it is a bad cleanser if you have the following adverse reactions:

  1. You were fatigued before but you are showing even more serious signs of chronic fatigue.
  2. You frequent the bathroom more than normal. A normal toilet break consists of 3 – 5 visits. Be wary if you go over that.
  3. Water retention will be a sure sign that the cleanse is not working. You will notice that you have excessive swelling on your face, feet, and hands.
  4. Skin rashes or darkening certain parts of the skin. Increases hair dandruff and itching.
  5. Pain passing stool and urine. In severe cases, passing blood. Too much diarrhea
  6. Constant headaches and nausea.
  7. An unhealthy weight loss or not losing weight at all.

A healthy cleanse program is matched with a healthy diet and a regimented course of exercises. It is meant to rid your body of all unpleasant toxic materials, give your body the boost it needs and rev up your metabolism. Anything less than that is not advisable.  
For personalized recommendations, book your initial appointment with me at This email address is being protected from spambots. You need JavaScript enabled to view it.

Saturday, 31 December 2016 16:05

The Hormonal Effects of Crash Dieting

Written by
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 than 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 backlash 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.  519-270-1889
Saturday, 31 December 2016 15:47

Are You Getting Enough Fibre?

Written by
A general recommendation for adults is 25-35 grams of dietary fibre per day. Children need fibre too, different amounts depending on the child's age and how much they eat.
When increasing the fibre in your diet, start gradually. Too much fibre too quickly can cause discomfort.  
Remember to drink plenty of fluids daily with a high fibre diet, fluids help your body to use fibre properly.
Here are some quick and easy ways to boost your fibre intake:
1. Start your day with a fibre-rich cereal: oat bran, bran flakes or oatmeal.
2. Top off your high-fibre cereal with a scoop of raisins, a sliced banana or some orange sections.
3. Take a high-fibre bran or oatmeal muffin to lunch. It's even better if it contains fruit like apples, apricots, raisins or dates.
4. Fibre-boost your salads with carrots, apple slices, dried fruit, raw broccoli and cauliflower pieces, chickpeas (garbanzo beans) and kidney beans. You can also add ground flax seed or chia as a topper.
5. Choose whole grain breads as often as possible.
6. Load up your plate with extra vegetables.
7. Work some beans and peas into your meals; try split pea soup, baked beans, three-bean salad or chili.
8. Try hummus (chickpea spread) in a pita pocket; have lima beans for dinner.
9. Add green peas to casseroles, stir-fry meals, rice or noodles.
10. Boost the fibre in casseroles and mixed dishes by tossing in a handful of oat bran, wheat bran or a crunchy high-fibre cereal.
11. Snack on fibre-filled fruits: pears, raspberries, apples, oranges, nectarines and bananas.
12. Have a sweet tooth? Cookies such as sultana raisin cookies or fig bars offer some fibre. A real winner is a homemade oatmeal and raisin cookie.
13. When a recipe calls for 1 cup of flour, use whole grains like Spelt, Kamut or whole wheat 
14. Whenever possible, for maximum fibre, eat the whole fruit or vegetable (including its skin).
* Increase the fibre in your diet slowly. Eat fibre often to reduce gas and bloating.
* Drink at least six to eight cups (2 L) of fluid such as water, juice, milk, or soup each day. Fibre holds fluid, which keeps stools soft.
* Eat regular meals and snacks to keep food moving through your bowel.
* Establish a routine and allow enough time for bowel movements.
* Exercise - physical activity promotes regular bowel function.
Fibre is important to eliminate constipation and increase our feeling of satiety so we don't eat as much.  It will also aid in sweeping the colon of toxins. 
Saturday, 31 December 2016 15:41

Good Nutrition on a Budget

Written by
You don’t have to spend a lot of money to eat nutritionally.  In fact, the opposite is true.  Packaged, prepared, brand-name, imported, out of season, and convenience foods will eat up your grocery budget in no time.  Here are some healthy shopping tips to get you well on your way to a healthier lifestyle no matter what you dietary needs are.
  • Grow your own – cherry tomatoes, herbs, lettuces, and small peppers can be grown in pots on your deck during the summer months.
  • Buy the whole chicken and cut it up yourself. 
  • Eat more vegetarian meals – meat is very expensive and unless you’re buying free range, you should be questioning the quality.
  • Buy in bulk, avoid packaging
  • Cook more – eat out less
  • Cook/Prepare in quantity – invest in a slow cooker (Cost is approx. .50¢ to operate for 8 hours)
  • Buy in season and buy locally – to avoid transportation costs
  • Take your lunch to work/school
  • Make your own coffee – or better yet, drink green tea instead
  • Eat nutrient dense food – you’ll be less hungry
  • Stock up on sale items
  • Shop late on Saturday night or early Monday morning and take advantage of the marked down meats and produce
  • Check out the reduced bins and racks (Example: SuperStore, Zehr's)
  • Avoid luxury items – reserve these for “treats” only
  • Join a food co-op like the Good Food Box
  • Check out weekly grocery store flyers
  • Avoid brand names and choose generic brands instead
  • Be aware of the “unit” price.  A less expensive product may also be a smaller quantity
  • Use coupons - but remember, coupons are usually for name brands. Even with a coupon the generic brand often still costs less
  • Ask the butcher for bones for your dog and use them for soup stock – Fido will have to find his own bones.
  • Don’t throw out wilted veggies – these make beautiful soup stock that can be frozen and used later
  • Don’t spend too much time in the grocery store – you’re apt to spend more
  • Be aware that foods at eye level in the grocery store tend to be more expensive
  • Don’t succumb to advertising – taste the samples but don’t buy – these are rarely sale items.
  • Avoid “ready-to-eat” foods.  Buying basic food items will save you money and will be healthier for you and your family.
  • Read labels – be sure you’re getting the best nutrition for your food dollar.
  • Foods that have a Nutrition Facts label will also have an "ingredients" list. The ingredients are listed from "most" to "least" -- in other words, if sugar is the first ingredient, you know that the food is mostly sugar!
  • Shop wisely by using a shopping list, compare prices, and look at labels
  • Shop alone if you can, and be sure that you aren't hungry when you go - hungry shoppers find it hard to stick to the list!
  • Be flexible -- if you see an unadvertised special that is too good to pass up, change your plan -- add that food to your list.
  • Plan meals ahead, know what you have on hand and think about what you would like to cook
  • Make a food budget, and stick to it!
Every time you think of inflammation, the obvious thought that runs in your mind is how it helps to fight harmful bacteria or heal from an injury. Well, it’s not wrong to think in this line because that’s good inflammation trying to keep you healthy. But, if your immune system is very active, it can make you sick.
Most people already know that chronic illnesses such as type-2 diabetes and heart disease are somehow linked to weight gain. Have you ever tried to know how inflammation is intertwined with these diseases?  Understanding bad (chronic) inflammation will go a long way in explaining the link.
Chronic inflammation
Probably you already know that heavily processed foods should be avoided. But, do you know how such foods hurt your health? For people with sensitivities, allergies, including other health issues, some certain foods could be problematic. Experts agree that there are foods that often work against you such as:
Trans fats (donuts, fries, donuts)
Added sugar (juice, soda)
Processed meats (hot dogs, cheeseburgers, sausages)
Refined carbohydrates (pasta, white bread, pastries)
If the fat cells cause chronic inflammation, then it’s expected that weight gain could also cause chronic inflammation. While gaining weight, some of the fat cells tend to expand beyond their capacity as they try to store the extra calories as fat. As they do this, they add to the inflammation that is already present in the body. If this happens, the cells are not just storing fat – they are turned into tiny inflammation factories that keep sending signals for activating the immune system. Losing weight will help in shrinking the fat cells and shut down those signals that activate chronic inflammation.
So, how can you reduce chronic pain? Losing weight and changing your diet are the two main ways to handle inflammation. These tips will guide you:
Take polyphenols and antioxidants
Polyphenol- and antioxidant-rich foods are great when it comes to fighting inflammation. Drink green tea and take as many fruits and vegetables as possible. Suitable vegetables include kale, asparagus, bell peppers, broccoli, spinach, beets and sweet potatoes. Fruits you should look out for include avocado, blueberries, and grapefruits.
Add spices
Studies have shown that spices like garlic, turmeric, cayenne, cinnamon, ginger and pepper have anti-inflammatory properties. Be sure not to overdo it. Sprinkling the spices liberally will work just fine.
Eat essential fats
Omega-3 and Omega -6 fatty acids can help to reduce inflammation when added into your diet. Many people take fewer omega-3 and more omega-6. The key is to balance both. Foods rich in omega-6 like nuts and seeds (including their oils) and refined vegetable oils can stir up inflammation. Omega-3 high foods like flax, salmon, avocado, walnuts and chia seeds will dampen it.
Exercise often
Exercising helps in releasing anti-inflammatory proteins from cells to the entire body. The best way to approach this is by working out moderately.  Examples of moderate exercises are jogging, walking for 45-60 minutes, at least three times a week.
Page 2 of 3