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.

 

 

Published in Weight Loss
Monday, 08 May 2017 13:24

Black Bean Chia Brownies

Black Bean Chia Brownies
This recipe is loaded with fibre in the black beans and the chia. You can omit the walnuts or replace with hemp seeds if you wish. Great gluten-free treat that tastes delicious.

1 15 oz can black beans (drained and rinsed)
3 large eggs
2 tbsp chia seeds
1/4 cup of cocoa powder
1/8 tsp salt
2 tsp vanilla
1/2 cup of raw cane sugar
1/2 cup of semi-sweet chocolate chips
1/3 cup of walnuts, pecans or hemp seeds

Mix all but the chocolate chips and nuts together with a beater or in your high powered blender or food processor. Fold in the chocolate chips and nuts. Place in an 8x8 greased pan and bake at 350 for 30-35 minutes.

Published in Desserts & Treats
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
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
Friday, 22 May 2015 12:02

Chocolate Pudding

 
This delightfully smooth pudding substitute is loaded with healthy fats and fibre.  Skip the sugar filled dairy options and create this masterpiece in a few minutes.
 
Blend together:
1 Raw avocado (ripe)
2-3 tbsp cocoa powder
Raw Honey or maple syrup about 1 tbsp
1 tsp vanilla
Cinnamon (optional)
2-3 tsp of water,  adding slowly while blending to create desired consistency
 
Ready to eat, or chill if you prefer.
Published in Desserts & Treats
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