Deanna's Blog

Friday, 11 October 2019 15:57

6 Healthy Ways to Thrive This Thanksgiving

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Behold, the season of all the good food is upon us. I've spoken to so many of you about what your biggest health struggle is over the holidays, and inevitably, food is a huge one. You feel like you undo all of your hard work throughout the year in these last few months, only to start the new year off with new plans of getting your health in order again.

And the majority of us stay on that cycle for our whole lives. Sound familiar? I want you to feel like this year is different. Instead of throwing all caution to the wind and waiting for the new year to roll around, I want to help you find your perfect balance of feeling on track and still enjoying the heck out of those yummy holiday dishes. That’s why you should make sure to incorporate these healthy hacks into your Thanksgiving to survive the holiday as well as the others just around the bend.

1. Walk it off Instead of just lounging all day waiting for the big meal to arrive on the table, go for a walk. Actually, my favourite way to start Thanksgiving day is with a morning walk. It helps to set the tone for the day and feels great to start the day with some fresh air. In fact, involve your relatives and make it a family affair by taking a long stroll after the big meal, as well. Not only is it relaxing and good quality time, but it will also help you digest your food better.

2. Eat your breakfast You may think you’re heading things off at the pass by not eating breakfast, however by the time you get to that big Thanksgiving dinner, you’ll be so hungry you’ll likely overeat. Make a healthy breakfast choice, and have a hearty salad for lunch. It will keep your blood sugar balanced so you won’t become too hungry, and you'll have made great choices all day and can indulge a little at Thanksgiving dinner.

3. Lookout for the pitfalls of gravy Gravy is one of the things we look forward to at Thanksgiving -- a little extra flavor we don't typically have throughout the year. However, be mindful of what you use to portion your gravy on your plate. A large ladle can rack up an extra 800 calories, just for the ladle of gravy. Instead, grab a tablespoon and drizzle your gravy onto your plate. By using this hack, you’ll still get to enjoy everything else and get your gravy too -- guilt free.

4. Bring a healthy side If you’ve been invited to a Thanksgiving dinner, make your side dish something healthy. There are lots of tasty options that everyone will love -- make a salad with homemade dressing, or bake sweet potatoes and dress them with sprinkles of cinnamon. These are incredibly simple and loved by all, so you can't go wrong with either. You could also look up healthy Thanksgiving side items on Pinterest to find something a little fancier if you love spending time in the kitchen whipping up new things!

5. Savour the desserts This is not a free license to eat everything on the dessert table, however, if your grandma makes the best pumpkin pie, make sure you ration yourself some room to enjoy a small piece. See lots you want to try? Then take bite-sized samples of each, then sit and truly savour them. Don't overdo it, but enjoy those desserts you only get to have a few days per year.

Monday, 09 September 2019 18:45

Common Food Sensitivities — Do You Have These Symptoms?

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Some people can eat what they want without worry -- but for many others, certain foods can trigger reactions. Some of those reactions could be mild to the point where you might not associate them with what you're eating, while others are more severe and could require medical attention.   What foods tend to be the root of common sensitivities? Take a look below and think about what you eat. If you've had any symptoms like diarrhea, rashes, headaches, bloating, fatigue, nausea, abdominal pain, acid reflux, a runny nose, skin flushing or acne after eating something, you might be sensitive to one of these foods or ingredients. The best way to find out is by doing an elimination diet to see what's causing it and getting with your doctor to help you sort it out. 
Diabetes and heart disease are on the rise worldwide. They’re serious chronic (long-term) conditions. They have a few other things in common as well. 
For one thing, they’re both considered “lifestyle” diseases. This means that they tend to occur in people with certain lifestyles (i.e. not-so-awesome nutrition and exercise habits, etc.).
They’re also both linked with excess body fat, as well as inflammation.
While there are several links and risk factors, today we’re going to talk specifically about inflammation. Then I’ll give you some tips how to improve your nutrition and lifestyle.
There may not be an obvious link between sleep deprivation and your weight, but more and more research is showing just how important sleep is for your mood, mental performance, overall health and wellness, and especially when it comes to maintaining a healthy weight.
 
Many studies show that people who have a short sleep duration simply weigh more. And, in fact, as the levels of chronic (long-term) sleep deprivation have increased over the past 50 years, so have the growing epidemics of being overweight or obese.
Monday, 04 March 2019 13:36

Can Probiotics Affect our Mood and Stress? Yes!

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What do you do when your mood is off or you’re stressed to the max?

  Eat ice cream?  Binge watch Netflix?  Call your bestie?

  After reading this article, you may consider yogurt, a handful of walnuts, or maybe even some dark chocolate as your go-to mood-boosters and stress-busters.

  Today, we’ll unpack some of the exciting (and preliminary) new research about the link between your gut health and moods/stress. 
 
We’ll talk about your friendly resident gut microbes (mostly bacteria), probiotic foods and supplements, as well as foods to feed those gut microbes and probiotics (aka “prebiotics”). 

WHAT THE HECK ARE “GUT MICROBES?  ”

Oh, our friendly “gut microbes.” 

 They are the trillions of microbes that happily live in our gut. They help us by digesting foods, making vitamins, and even protecting us from the not-so-friendly microbes that may get in there.

  Believe it or not, these friendly microbes have mood-boosting and stress-busting functions too!


Tuesday, 01 January 2019 22:10

Creatine - Will it help my fitness goals?

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Is just about everyone taking creatine to help them reach fitness goals?
 
Creatine is, actually, the most popular ergogenic (athletic-enhancing) supplement in history!
 
And there is always new research coming out about it. I mean ALWAYS.
 
If you don’t have the time or desire to sift through the tons of studies, I have a pretty nice summary here for you.
 
The bottom line is that there are a few reasons why it is so popular!
 
DOES CREATINE HELP PERFORMANCE (ACCORDING TO THE SCIENCE)?
Tuesday, 18 December 2018 19:08

CAFFEINE AND SPORTS TRAINING

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Caffeine is sometimes called “the world’s most popular drug”.
 
It’s a very common naturally-occurring stimulant found in coffee and other foods/drinks. 
 
Its main effect is on the brain, helping to increase alertness and reducing fatigue. It’s also used for fat loss and in sports training.
Monday, 10 December 2018 21:01

Is Keto Good for Athletes?

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The keto health craze is here!
 
And if you’re wondering whether you should try it or not (especially if you’re an athlete), you need to read this!
 
The idea behind the diet’s popularity is that it can literally train your body to burn fat as fuel. This means your metabolism actually changes. You stop burning carbohydrates (your body’s preferred fuel), and start burning fat (and ketones) as fuel. 
 
You become “fat adapted.”
Friday, 14 September 2018 15:19

Intermittent fasting - Not just for weight loss

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If you want to lose fat, improve metabolism, and experience other health benefits all without giving up your favourite foods, intermittent fasting might be for you!
 
The gut (a.k.a. digestive tract) is not just a tube that absorbs nutrients and gets rid of waste - it’s a complex alive system that’s a huge foundation of health. And not just gut health, but the overall health of our bodies and minds. We know how important it is to get all of our essential nutrients from food - and this is a big part of what our digestive tract does. But, there is way more to the story than just that.
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