Best Diet For Weight Loss

Best diet for weight loss

People are always looking for the best diet for weight loss. But which diets really works? Furthermore, how do you know which diet is best for you?

Society for years have been telling us to avoid fat. In the 1980’s, there was the craze of the low-fat diet. It seemed as if everything in the supermarket was low fat. However, during that same time obesity rates soared in North America.

Then the ‘get moving’ movement came along…..get out and exercise! Excellent advice of course, but then why 20-30 years later are we as a society more overweight than ever? 

Well, think of what manufacturers have to do to their product when they take the fat out? They add SUGAR!  In fact, sugar is everywhere including foods deemed healthy, even milk!

But “Isn’t Sugar Just Calories, Not Fat?”

We’ve all been told about the calories in/calories out formula.  So theoretically, “if I eat and then exercise, I won’t get fat”.

Well, that isn’t completely true. There are a lot of well-researched articles out there that explain this in depth, but the simple bottom line is that sugar is making us fat.

excess sugar

Why All The Hype About Sugar?

Sugar is glucose. Our blood cannot have an excess of glucose. This is why we have a hormone called insulin that regulates it. Insulin is crucial as it allows the cells in our muscles, fat and liver to absorb glucose that is in the blood. The glucose serves as energy to these cells. Our bodies are smart. The cells take only what they can use and nothing more.

What Happens When Our Cells Have What They Need, But There Is Excess Glucose In Our Blood?

For the sake of our health, insulin will take care of that! Insulin will convert it into fat, which appears on our tummy, thighs, arms..…all the places we’re trying to ‘burn it off’!

Our fat cells will always take more. They are never satisfied unlike the other cells which only take what they need.

So, our excess glucose is now FAT but sugar isn’t the only culprit.

Eating more protein than your body needs also converts to glucose. In addition foods high in carbohydrates act as a sugar in your body! Rice, pasta, potatoes, breads….all are glucose in your blood stream that insulin must deal with.

But our cells need energy! That is where FAT comes in. Our cells are designed to obtain energy from fat and our brain needs fat to function properly.

healthy fats

Not All Fat Is Bad Fat

Now, we’re not talking about harmful trans-fats. Rather the mono/poly-unsaturated ‘good’ fats that come from vegetables and plants. Think avocados, nuts, salmon and coconut oil.

Also, some saturated fats in moderation are necessary, despite even what national health guidelines may tell us. Saturated fat and cholesterol are essential to brain health and are not to be avoided! Not only are these fats essential to our body but they are low on the glycemic index which keeps your insulin low.

All About The Essentials

When you think about it, we have ‘essential’ proteins, fats and amino acids. “But have you ever heard of an ‘essential carbohydrate’?”

By consuming fat you’re keeping your blood sugar low and are more likely to feel satisfied. Therefore you’re less likely to get ‘hangry’ and make poor food choices. This is because with insulin low and blood sugars stable, your brain will make appropriate choices and you will feel fuller longer.

Fat has all sorts of other great health benefits. So don’t fear the fat! In fact, eat more fat, eat less carbohydrate foods and sugars. Your brain will thank you; not to mention you will have greater energy that is sustained throughout the day.

low carb high fat

My Own Testimonial On The Best Diet For Weight Loss

I started a high-fat, low carb way of eating in the summer of 2015. Within a few weeks I was eating less food in general. Not consuming the copious amounts of food that our society seems to believe we need. Due to reducing sugar-laden foods, my taste buds became more sensitive to pure natural tastes which made meals more enjoyable.

My digestive system is now happier. My brain fog, gone. I lost 40 pounds by spring and have kept it off. Also, when I get hungry, I’m not ‘hangry’ and can prepare wholesome foods for my family. The research I’ve done on fat has proven this to be the best diet for weight loss and has been well worth it. You too may reap the benefits. So fear not the fat!

Blueberry Coconut Cashew Bread

This blueberry bread with coconut and cashews is one of my favorite recipes to date.  You can be extremely flexible with what you choose to add to and all together it makes a great combo! The texture perfectly consistent and also low in sugar!

INGREDIENTS:

  • 1 cup almond flour
  • 2/3 cup oat flour
  • 1 tsp baking powder
  • 1tsp cinnamon
  • 1/3 cup apple sauce (I made my own homemade and it was mouth watering delish)
  • 1 tsp vanilla
  • 2 tsp of maple syrup
  • 1/4 cup coconut sugar
  • 3 tsp of nut milk
  • 1/2 cup organic blueberries
  • Coconut shreds
  • Cashews

DIRECTIONS:

  1. Add all ingredients together in a bowl
  2. Mix and place into a bread pan
  3. Add toppings of your choice
  4. Bake 350 for 30-35 minutes

ENJOY!!  Let me know how you made this blueberry bread your own by sharing your favorite substitutions.  Looking for another tasty treat??  Then these vegan cornbread muffins are the perfect fit for you!  Try them straight out of the oven with some vegan butter for a little extra indulgence.  Click here for the full recipe.

Happy St. Patrick’s Day Recipes

Happy St. Patrick’s Day Recipes

Happy St. Patrick’s Day!!

Here are a few green recipes that are super healthy and very green! (and we promise, no green food colouring!)

Breakfast

Green Pineapple Smoothie Delight

To a high speed blender, add:

2 cups frozen pineapple, diced
2 cups kale or spinach
1 whole orange, with peel removed
1 cored and chopped Granny Smith apple
4 ice cubes
water from a young coconut (or 1 cup water)

Fresh Organic Green Smoothie With Salad, Apple, Cucumber, PineapBlend this up and pour into a tall mug. It will taste somewhat tropical with the pineapple, so maybe add a fancy toothpick umbrella for added fun!

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Lunch

Green Rainbow Salad

Wash a whole head of your favourite greens – romaine, leaf lettuce, spinach or kale.

Tear up your lettuce and add to a large bowl.

Add more greens…
avocado
green grapes
diced cucumber
green pepper
brocoli

healthy fresh vegetable salad and forkThen add your rainbow colours…
red, orange and yellow peppers
cherry tomatoes
shredded purple cabbage
blueberries, and raspberries if you have them.

Green Salad Dressing

Squeeze 3 limes into a bowl
add a drizzle of olive oil
a few shakes of salt
a dash of pepper
10 small stalks of cilantro, chopped

Stir this up and pour over your salad. Enjoy!

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Dinner

Green Broccoli Soup

This is my Mom’s recipe she is sharing with us today. It’s quite delicious, so I hope you enjoy it!

Steam 2 heads of broccoli
Peel, chop and boil 2 medium-large potatoes (enough for 1.5 cups of potato)
Chop 2 onions and sauté in frying pan until translucent/golden

Add all of these to a large crock pot and add;

4 cups reduced sodium chicken broth
1/4 cup almond milk
2 tbsp chopped chives (or to taste)
1 tbsp chopped parsley (or to taste)

Top view of a broccoli soup in a white bowl

Use your hand mixer to chop all of your ingredients into a fine, soup-like texture.

Heat in your crock pot on high for 2 hours and enjoy!

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Dessert

Green Fruit Salad

Peel and chop 3 kiwis into bite sized pieces
Core and chop 1 Granny Smith apple
Chop 20 grapes in half
Chop 1/4 honey dew melon
Core and chop 1 green pear
Peel and chop 1 orange

Add all of these to a large bowl and mix. The orange juice will keep the apple and pear pieces from browning and make a lovely, sweet juice to top off your salad bowl. Enjoy!

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Happy St. Patrick’s Day!

5 Hacks to Upgrade Your Paleo Diet

5 Hacks to Upgrade Your Paleo DIet

There are so many diet plans that you can choose from to follow, but it really comes down to how your body functions best. You know your body and how you function, and how your body feels after eating certain foods.

That’s not to say that you can proclaim “my body feels best on bread and chips” just because your taste buds like it.

This is a real observation about how your body feels after eating meat, or dairy or starches.

It’s time to listen to your body because it’s easier to hear it when it whispers, than when it has to start shouting.

So if you have listened to your body and chosen to follow a Paleo diet, there are a few ways to make it even better.

But first of all, let’s break the Paleo diet down.

A Paleo diet consists of foods that mimic what our pre-agricultural, hunter-gatherer ancestors may have hunted, gathered or foraged for in the wild. Such as a variety of meats and vegetables and a small amount of fruits and nuts. No grains or processed sugar.

Hacks to Upgrade Your Diet:

1. Buy Organic!

Organic foods that are not treated with pesticides and heavy metal toxins contain more accessible vitamins and minerals that conventionally grown produce. They may cost a bit more, but they are definitely worth it. To learn more about the value of organic, check out our previous blog on The Dirty Dozen and Clean 15 here.

2. What Meat are You Eating?

Think back a few million years. Were there abundant sources or added growth hormones, antibiotics or vaccines added to the animals’ feed? I doubt it. So steer clear now!! Choose organic, grass-fed beef, buffalo, free-range chicken, wild caught salmon, elk, venison, etc.

3. Focus on Veggies

Choose a variety of leafy and cruciferous veggies to go with every meal! That means kale, lettuce, spinach, Bok Choy, Celery, Brocoli, Cauliflower, and Brussels Sprouts. Also add in low-sugar fruit, like raspberries, strawberries, blackberries, blueberries, cranberries and Granny Smith apples. These fruits will not spike your blood sugar. Raw nuts and seeds and avocados are great sources of healthy fats.

4. What else are you eating?

Food marketing companies are very tricky – they can put Paleo on just about anything and get away with it! I don’t think that cookies, bread and chips were available in the wild a million years ago, but somehow they have found their way to the Paleo aisle at the grocer. They tend to have excessive amounts of sugar, sweeteners, preservatives and varying degrees of unhealthy additives but fly off the shelves because they are “Paleo”.

I also don’t think that our ancestors had a deli they strolled up to and ordered salami, pastrami or any other nitrate-filled preserved deli meat. Eat real food!!

5. Mix it Up

Who says you have to be purely Paleo every day? Agricultural developments and transportation advancements have allowed for nutrient, vitamin and fibre-rich foods to come along. If your body likes legumes as they are significantly lighter to digest than meat, give it legumes! Or if you like freshly squeezed orange juice in the morning, have at it! Listen to your body and hear what it has to say.

5 Tips You Must Know to Destroy Stress Today!

What are you doing to manage your stress? It seems like every day we are inundated by more and more triggers, and the world just seems to be speeding up.

If you can’t keep up, what if you just stopped? What if you just turned off the pace of the rest of the world and went inside for a bit?

The thing is, most of the daily stresses in our lives will not matter in five years. Maybe not even in 5 days! But they are serious triggers in a moment-by-moment day.

Obviously, there are the major stresses, such as the passing of a loved one, major life decisions, new career opportunities, relationships ending and children arriving into your life, but for the daily stresses, how can we manage that better?

Most of us are on the clock.

The majority of stress is because we have way too many things to complete in a day, than the clock gives us time to do!

It’s always speeding up and the to-do list tends to continue to grow.

Between responsibilities at home, at work, at your children’s school, caring for aging parents, creating healthy meals, working on your relationships and squeezing in a little social time, it is really hard to balance everything that life demands of us.

Here are some tips that will sound crazy, and your stressed-out brain will say “ABSOLUTELY NOT! I HAVE NO MORE TIME IN THE DAY FOR ANYTHING!”

But I promise you, that after just a couple weeks, (and in some cases just a couple of days) your life will feel more put together than you could ever imagine in this moment.

1. Quit Sugar, Quit Caffeine, Quit Smoking, Quit Drinking (Yes, you read that right!)

All of these substances wreak havoc on your adrenals and your stress response system. Your body does not need any other external stresses to deal with, and sugar, caffeine, nicotine and alcohol are all very serious triggers for your body. It sends your body out of equilibrium by introducing external substances that are meant to excite or depress you. Your body must fight to expel these substances and adds an extra burden to your health.

Stop the sugary foods – pasta, breads, rice, muffins, cereal, and focus on consuming a colourful plant based diet. Limit your caffeine intake to one coffee per day, no more soda and no more energy drinks! Even switching to herbal tea would make a huge impact! Get off the cigarettes and curb your evening wine or drinks. It all interferes with your entire system.

2. Begin a Daily Stress Reduction Practice

Even for 5 minutes a day, sit in a relaxed position and let you mind focus on gratitude. Focus on your breath, the easiest thing you can be grateful for. Follow your breath and feel its powerful rhythm. Enjoy the moment between inhalation and exhalation – the pause – as there is power in the stillness. This little bit of time will help to centre you for your day.

3. Move that Body!

Seriously, for even 15 minutes a day. Turn the music up and dance! Or speed walk around the neighbourhood with your family. Be silly, take turns seeing who can walk the fastest! Get your heart rate up and have fun! Try a class at the gym, do a yoga video on YouTube, or try a high intensity interval training session. Just move it more often and your body will reward you by feeling energized and more alive.

4. Master Your Mind

Decide what demands your attention and what can wait. Prioritize your to-do list and understand that you can only do what you can do. Try to stop focusing on staying ahead of the clock. What are you rushing against anyway? We all end up in the same place, so why rush through life so quickly?

5. Get Adjusted!

Your spine needs to be in alignment to let you function at 100%! Get adjusted regularly and know that the interferences that find their way into your spine via stress, injuries, repetition and toxins are being removed by your Doctor of Chiropractic.