Eating Healthy for the LONG haul.

Here's the thing. Diets have a terrible reputation for compliance. Sure, it's easy enough to follow a diet for 2 weeks...maybe 30 days, but the truth is that diets have a 1% success rate at the one year mark.<br /> Wow...sort of explains why people are generally NOT successful at dieting (you're clearly not alone if you are in the 99% of the population that ditches their diet).<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwLylnbg6JQej6l2geGmC8_zKT4RTQuA4vJn0H5KNnyzfkJ31rFZYeEw07QYsNs3VBF4K46igsUjPpJSbF24nKEnhpWsltEbysFfhIoQXyhMDBpsNplLCq05fIaDpSHyabaxk9jinDmnNZ/s1600/Persian+Turkey+Kabobs.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwLylnbg6JQej6l2geGmC8_zKT4RTQuA4vJn0H5KNnyzfkJ31rFZYeEw07QYsNs3VBF4K46igsUjPpJSbF24nKEnhpWsltEbysFfhIoQXyhMDBpsNplLCq05fIaDpSHyabaxk9jinDmnNZ/s200/Persian+Turkey+Kabobs.jpg" width="200" /></a></div> But we also know that there are people out there that manage to eat healthy as a lifestyle, not just as a short-term solution for weight loss or quick results. So how do you become one of those people?<br /> <br /> Having worked as a Naturopath for over 16 years now I've learned a lot about what works and what doesn't, and it actually differs from person to person, which makes it really important that you understand what motivates you, what works for your personality, and what will fit into your lifestyle.<br /> <br /> Here are my top tips on changing your 'diet' into a 'lifestyle':<br /> <br /> <b>1. Look at the BIG picture</b><br /> It's easy to get caught up in the little details and the number counting. I get emails regularly from patients asking me if it's 'okay' to eat things like tomato sauce or squash because they are higher in carbs, at which point I have to remind them that tomatoes didn't get them into trouble, it was the daily donuts at the office staff meeting or their late-night potato chip habit that did. It's so easy to lose sight of the big picture when we are obsessing over little details. Don't get me wrong, I do recommend tracking apps or diet journals when a person is starting a new diet, but these learning tools are not meant as a replacement for common sense and focusing on WHOLE FOODS first and foremost.<br /> <br /> <b>2. Go for CONSISTENCY not PERFECTION</b><br /> I can't tell you the number of times a patient has told me that they've given up their 'diet' because of one 'bad' choice or one 'bad' meal. I'm sure we can all relate to the feelings of failure when we've eaten that cookie at the end of a few 'perfect' days. The problem starts with setting unrealistic expectations for ourselves when it comes to nutrition. The 'All or nothing' principle. You're either ON a diet or you're OFF. We need to change our mindset. Start by EXPECTING to eat some of your favorite things but plan them into your diet strategically (maybe you don't need to eat that muffin every afternoon but you can enjoy some cheesecake with your girlfriend this Thursday). It's your DAILY habits that will create the foundation for your nutritional choices, and once that becomes routine you will be less likely to jump ship when the unexpected treat presents itself.<br /> <br /> <b>3. Find your balance</b><br /> At the start of a new diet people often feel the need to remove themselves from social situations and <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmqqgtRwvbvk0EH7FoBMqOVYyh6bOyzSyei_fjhy6qWyp8y9H7XXO2n3nSTaTGfN6GzKqW8xl0AUYe0mDAt_fdmGKFU4aVY-_UhlR_wBbMA5rufzl_jCQucegcEagIR5Cebs4l70f6ZnLT/s1600/champagne_chia.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmqqgtRwvbvk0EH7FoBMqOVYyh6bOyzSyei_fjhy6qWyp8y9H7XXO2n3nSTaTGfN6GzKqW8xl0AUYe0mDAt_fdmGKFU4aVY-_UhlR_wBbMA5rufzl_jCQucegcEagIR5Cebs4l70f6ZnLT/s320/champagne_chia.jpg" width="240" /></a></div> gatherings where their favorite foods will be available. They obsessively plan what foods they will bring and how they will avoid partaking in the drinks and snacks of the evening. Sometimes that may be necessary during the 'learning' that takes place with a new lifestyle, however it's important to find some balance in the long run if they plan on sticking to a healthy lifestyle. You need to be able to go out with family and friends and not feel stressed by the decisions you will have to make. Navigating some healthy choices but also enjoying some of your favorite foods will be important. Work these 'treats' into your lifestyle and accept that food has an emotional effect beyond just nourishment. You are human and it's ok to indulge this part of yourself. Loving your diet/lifestyle is key so that you actually WANT to go back to it after these outings!<br /> <br /> <b>4. Gather the TOOLS in your toolbox</b><br /> I'm 100% about education and empowerment. The more strategies I teach my patients the more likely they are to succeed in ANY situation. I love to teach my patients how to leverage tools like Intermittent Fasting, Carbohydrate cycling, fasted workouts, HIIT training and managing Macronutrients to help reach their goals. We don't always use all these tools at once, but having them in your back pocket is SO helpful (we also learn these tools in the <a href="https://www.blogger.com/"><span id="goog_1796922430"></span>Fat Fueled Female program<span id="goog_1796922431"></span></a>). It takes a lot of the stress off the many decisions you will have to make about food and lifestyle all day long! It also allows you to ENJOY yourself without feeling like you've failed in some way, because feeling empowered and confident helps you make more of the RIGHT decisions day to day.<br /> <br /> <b>5. Keep an open mind...Adapt when needed</b><br /> What worked for you in your 20's will NOT work for you in your 40's. Your body changes, your hormones change,  your sleep AND stress levels change. You need to make adjustments to address and support these changes. This is why I focus on the HORMONAL effect of foods vs. the calories in them. It's also why I teach intermittent fasting, another powerful way to address hormones and prevent/reverse insulin resistance (which happens to most people after years of the standard American diet). Sometimes we get caught up dietary labels, and IDENTIFY as our diets (vegan, vegetarian, paleo) and it's hard to admit when those diets are not making us feel our best. It's important to check in with yourself and recognize that YOU are an individual and may not do well with a certain diet - in fact your GENES determine a large part of this, so there's not point fighting it! Work with a health professional to investigate and help you put the pieces together! There are a variety of functional tests that we can offer that can give you these answers (Comprehensive Stool analysis, Food sensitivity tests, Genomic-Nutrition tests etc).<br /> <br /> <b>6. Find community & support</b><br /> This is not a new concept, but undertaking a lifestyle change can feel isolating and stressful when you feel ALONE. Being around positive people who understand why you're doing it and who can support you when the going gets tough (instead of eating potato chips beside you) is key for success. Sometimes this support may not come from the people at home as much as you need them. You may have to find your own support group, and the online communities are becoming increasingly popular. Online communities are easy to access ANYTIME during the day when you're feeling stuck, down or have a question. It's a great resource to get answers and a variety of options (recipes, suggestions etc). Checking in is easy when you can do it according to YOUR own schedule (vs. planning a gym date with a friend). Once you're confident and comfortable it's easier to go out on your own and trust your ability to navigate the many choices you'll be faced with! Even after doing this for years, I'm motivated and learn new things from my online community, and am always looking forward to the next session!<br /> <br /> If you think you'd like to learn more about creating a healthy lifestyle that LASTS, join me and the <a href="http://momsontheglow.blogspot.com/p/next-session-starts-monday-october-16.html">Fat Fueled Female participants in our next session!</a>

Eating Healthy for the LONG haul.

Here's the thing. Diets have a terrible reputation for compliance. Sure, it's easy enough to follow a diet for 2 weeks...maybe 30 da...

How your GUT affects Weight-loss!

When it comes to weight-loss, people tend to focus on calories (eating less, burning more) or trying the latest fad diet that seems to be working for their neighbour/colleague/friend. Research is definitely pointing us in the direction of 'individualized' nutrition and eating based on the 'hormonal' effect of food, but we are also starting to see how important 'GUT health' is when it comes to weight-loss (not to mention overall healthy).<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvC_9J3U9jOy2Q2kxX9JeKj4Lp6hldeU6IX_aXg_IcDxg4Btj7KsoCXA4UWknseP8PkaUbFKp6LVIxJe7T110tvyIEHsAnRzl2NDeqb_RgIYpJcwiGybdtvJZ9c6pKFv4acqZxHSbgjkrX/s1600/gut.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvC_9J3U9jOy2Q2kxX9JeKj4Lp6hldeU6IX_aXg_IcDxg4Btj7KsoCXA4UWknseP8PkaUbFKp6LVIxJe7T110tvyIEHsAnRzl2NDeqb_RgIYpJcwiGybdtvJZ9c6pKFv4acqZxHSbgjkrX/s320/gut.png" width="320" /></a></div> I wanted to dive into this topic today because over the last year low-carb and ketogenic diets have grown in popularity, and what I've been seeing how they can negatively affect gut health when not done in a balanced and strategic way. There's a real difference between following 'instagram keto' and whole-foods keto. In fact, ANY dietary change will change your gut health, so it's important to understand how to support your gut and WHY it matters. Read on.<br /> <br /> I will discuss hormones more in another post, but today I want to dive into how your GUT affects weight-loss (or your ability to burn fat). What do I mean by 'GUT'? I'm talking about the trillions of bacteria that make up your microbiome (the diverse species of bacteria that live in your intestines and dictate the state of your health).<br /> <br /> <i style="font-size: small;"><span style="background-color: white; color: #252525; font-family: , "arial" , sans-serif;">"Altogether, your gut is a huge chemical factory that helps to digest food, produce vitamins, regulate hormones, excrete </span><a href="https://drhyman.com/blog/2010/05/19/is-there-toxic-waste-in-your-body-2/" style="background: rgb(255, 255, 255); border-bottom-color: rgb(189, 189, 189); border-bottom-style: solid; border-image: initial; border-left-color: initial; border-left-style: initial; border-right-color: initial; border-right-style: initial; border-top-color: initial; border-top-style: initial; border-width: 0px 0px 1px; box-sizing: inherit; color: #252525; font-family: ProximaNova-Regular, arial, sans-serif; margin: 0px; outline: none; padding: 0px; text-decoration-line: none; vertical-align: baseline;" target="_blank"><span class="s2" style="background: transparent; border: 0px; box-sizing: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">toxins</span></a><span style="background-color: white; color: #252525; font-family: , "arial" , sans-serif;">, produce healing compounds and keep your gut healthy." - Dr. Mark Hyman</span></i><br /> <i style="font-size: small;"><span style="background-color: white; color: #252525; font-family: , "arial" , sans-serif;"><br /></span></i> Have you ever wondered how the exact same diet can have completely different results in two different people? One is shedding weight like crazy while the other isn't budging in their body composition? Turns out that depending on the types of bacteria found in their gut, they are utilizing the 'energy' from foods at different rates. That's right, burning calories at different rates depending on their gut flora and which species lives in their gut. So INTAKE doesn't always mean UPTAKE. These bacteria can also send messages to your brain telling you that you're HUNGRY or FULL. Yikes, that's a pretty important role.<br /> <br /> <b>What determines the types of bacteria that live in our GUT?</b><br /> This is so complex and interesting. We are just starting to learn about the microbiome and how it's affected by genetics, lifestyle and diet.<br /> <b>Part of the composition is genetic </b>- your ancestry and the type of diet your predecessors ate plays a big role.<br /> <b>Next is Lifestyle</b> - do you eat on the run? eat under stress? If you're not properly breaking down your food because you're never in 'digestion mode' it's going to affect the types of bacteria that thrive in your gut.<br /> <b>Diet</b> - your dietary composition (fiber, fat, protein) all affect your bacterial composition. Excess protein may lead to higher numbers of 'putrefactive' bacteria, while fiber helps support many different species altogether. Lack of variety in your diet also limits the number of species that you are 'feeding'.<br /> <b>Medications</b> - the most obvious medicine that wreaks havoc on the gut flora is antibiotics. They wipe out all species of bacteria from the gut (both harmful and beneficial) and can make it difficult to re-establish healthy numbers for weeks after their consumption. The less obvious are common medications like ibuprofen or acetominophen and even Birth Control Pills. All of these change the composition of bacteria in the gut.<br /> <br /> <b>What are some SIGNS your gut flora may be out of whack?</b><br /> -gas & bloating     -constipation      -diarrhea or chronic loose stools      -poor immune system<br /> -heartburn             -low energy        -IBS                                                  -hormonal swings<br /> -mental fog           -headaches         -rashes/eczema                                 -breakouts<br /> -sugar cravings     -auto-immune conditions                                            -food sensitivities<br /> <b><br /></b> <b>How do we support a HEALTHY gut flora?</b><br /> <b><br /></b> <b>Diet - </b>You want to eat a diet rich in a variety of fibers, protein and the RIGHT types of fats.<br /> <i><br /></i> <i>Fats</i> - while eating too much of the wrong fats (processed vegetable oils, soybean oil and a diet too high in omega-6) can negatively affect your microbiome, eating healthy fats such as olive oil, avocado oil, coconut oil and omega-3 can shift your flora to a healthy one.<br /> <br /> <i>Fiber</i> - fiber comes in different varieties. It can be soluble or insoluble and can be found in a variety of vegetables, fruits, grains, nuts and seeds. When following a low-carb or ketogenic diet people often make the mistake of completely eliminating fiber from their diet and falling into the trap of eating mainly protein, fat and limited types of veggies. DIVERSITY is key and consuming a variety  sources is critical (and YES these can be low-carb). Contrary to popular belief, you don't need to consume fruits and grains to get your fiber - focusing on an abundance of veggies from different families (leafy greens, cruciferious etc); nuts and seeds (almonds, pumpkin, chia, hemp, flax) and low-sugar fruit (avocado, raspberries, blackberries, blueberries, kiwi) can provide you with a variety of fiber. Beans can be tricky...while high in fiber they are not always well digested and can aggravate certain inflammatory and auto-immune conditions.<br /> Aiming for 50-75% of your plate coming from veggies is a great starting point!<br /> <br /> <i>Fermented Foods </i>- including sauerkraut and traditionally made pickles is a great place to start. Yogurt, miso and kimchi can also provide healthy bacteria.<br /> <br /> <b>Fasting</b> - food wasn't always available to our ancestors. Fast forward to modern day and many people find themselves grazing all day long. Our digestive tract (and our hormones) never get a chance to rest, re-group and heal. Our gut microbiome loves fasting. Seems that just like our hormones and our organs, our gut flora has a circadian rhythm.<br /> <br /> <span style="font-size: x-small;"><i><span style="background-color: white; color: rgba(0 , 0 , 0 , 0.84); font-family: , "georgia" , "cambria" , "times new roman" , "times" , serif; letter-spacing: -0.063px;">"For example, the gut microbe </span><span class="markup--em markup--p-em" style="background-color: white; color: rgba(0 , 0 , 0 , 0.84); font-family: , "georgia" , "cambria" , "times new roman" , "times" , serif; letter-spacing: -0.063px;">Enterobacter aerogenes</span><span style="background-color: white; color: rgba(0 , 0 , 0 , 0.84); font-family: , "georgia" , "cambria" , "times new roman" , "times" , serif; letter-spacing: -0.063px;"> is </span><a class="markup--anchor markup--p-anchor" data-href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4709092/" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4709092/" rel="nofollow noopener" style="-webkit-tap-highlight-color: rgba(0, 0, 0, 0.54); background-color: white; background-image: url("data:image/svg+xml; background-position: 0px calc(1em + 1px); background-repeat: repeat-x; background-size: 1px 1px; font-family: medium-content-serif-font, Georgia, Cambria, "Times New Roman", Times, serif; http: //www.w3.org/2000/svg\"><line x1=\"0\" y1=\"0\" x2=\"1\" y2=\"1\" stroke=\"currentColor\" /></svg>"); letter-spacing: -0.063px; text-decoration-line: none;" target="_blank">sensitive to melatonin</a><span style="background-color: white; color: rgba(0 , 0 , 0 , 0.84); font-family: , "georgia" , "cambria" , "times new roman" , "times" , serif; letter-spacing: -0.063px;"> (the “sleep” hormone). It is generally found in our guts and plays a role in fermenting sugars and producing gas. " - <a href="https://medium.com/lifeomic/why-your-gut-microbes-love-intermittent-fasting-5716948281a3">REFERENCE</a></span></i></span><br /> <span style="font-size: x-small;"><i><br /></i></span> I have been using different methods of Intermittent fasting with my patients (and <a href="http://momsontheglow.blogspot.com/p/next-session-starts-monday-october-16.html">Fat Fueled Female</a> participants) for several years now with great success in different health conditions. It's such a simple (and FREE) tool that makes such profound impact. If you're new to it, start by decreasing your 'eating window' for a few hours. For example, start with a 12 hr eating window (eating only between 7am-7pm)...moving to a 10 hr eating window (say 8am-6pm)...and eventually maybe trying for 8 hours (say 10am-6pm).<br /> To learn more about Intermittent Fasting you can <a href="http://momsontheglow.blogspot.com/p/a-naturopathic-doctors-guide-to.html">check out by guide HERE!</a><br /> <br /> <b>Lifestyle -</b> Stress and lack of sleep are huge contributors to weight-gain, but can also dictate the types of bacteria in the gut. Eating at irregular hours, late at night, or constantly snacking put a huge demand on the digestive tract. Letting your gut rest and heal is important (see 'fasting' above) but modern day life supports an endless buffet of snacks and processed foods. It's important to find your own rhythm and routine for optimal health.<br /> <br /> <b>Probiotics - </b>we are constantly seeing new research coming out about the different TYPES of probiotic supplements being used for different conditions. Speak to a health professional about which probiotic supplement is best for YOU. There are so many amazing blends on the market currently, and my recommendations are different based on what we are treating (chronic constipation, IBS, traveler's diarrhea, immune support, allergies etc).<br /> <br /> So here's the thing. Nutrition is more than counting calories or counting your macros. Taking a step back and looking at the big picture is SO important. We get caught up the quick results that certain eating styles can provide, but we also need to consider the LONG TERM health impact of our nutrition! Working with a health professional to guide you in taking a balanced approach while addressing your health concerns is the way to go.<br /> <br /> If you loved this article and want to learn more, I encourage you to join me in my next session of <a href="http://momsontheglow.blogspot.com/p/next-session-starts-monday-october-16.html">Fat Fueled Female, </a>where we focus on learning the most effective and efficient ways to support Fat-burning, hormone balancing and improving overall health! <a href="http://momsontheglow.blogspot.com/p/next-session-starts-monday-october-16.html">REGISTER HERE</a><br /> <br /> <br />

How your GUT affects Weight-loss!

When it comes to weight-loss, people tend to focus on calories (eating less, burning more) or trying the latest fad diet that seems to be wo...

Transitioning into Low-Carb and Keto diets

<span style="font-family: "arial" , "helvetica" , sans-serif;">In my last blog I discussed some different options for embracing a low-carb lifestyle, including LCHF (low-carb, high-fat) and Keto (very low carb) eating styles. I wanted to share with you some helpful tips on exactly HOW to move from a standard American diet (or other eating styles) into a lower-carb diet.</span><br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyQeLjSsTWHK7ni7EOTtgQ1iAZ6QlFaMsfumIPzOt6w5UO48w5koqM-aDF_Co4251_nIV6f5BlnvrmgcazmHkG_xO3RBod1qPqFYmP8PQqFRJYV92Hlik9VEIy1QCC49N6muZfdCkeJi1H/s1600/20171028_152447.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="801" data-original-width="452" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyQeLjSsTWHK7ni7EOTtgQ1iAZ6QlFaMsfumIPzOt6w5UO48w5koqM-aDF_Co4251_nIV6f5BlnvrmgcazmHkG_xO3RBod1qPqFYmP8PQqFRJYV92Hlik9VEIy1QCC49N6muZfdCkeJi1H/s320/20171028_152447.jpg" width="180" /></a></div> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">So let's say you are currently eating a fairly 'standard' diet, or maybe you're plant-based or even paleo. If you haven't really been paying attention to the macronutrients (fats, carbs and protein) composition of your diet, you may not realize that the majority of your calories come from carbohydrates. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">This is a safe bet if most of your diet consists of ANY of the following foods in average amounts:</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-fruits                 -rice                   -potatoes               </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-starchy veggies     -breads        -pasta     </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-beans               -grains               </span><span style="font-family: "arial" , "helvetica" , sans-serif;">-crackers               </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-sweet potato          -muffins        -oatmeal</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-cookies            -granola             -cereals                 </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-energy bars           -smoothies</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-hummus          -yogurts              -quinoa                 </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-pizza                      -alcohol</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Ok, so let's say you enjoy the above foods in some way daily...carbohydrates convert into glucose in the blood stream, and you use that glucose to fuel your body (or store the excess as fat). You are a sugar-burner....it's what your body is used to (if you've been eating this way for years) and your body probably won't like the 'change' of going low carb. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">When we remove or limit the carbs in our diets the body is forced to find other fuel sources. If excess glucose if not available, the body is forced to burn fat. It may not be happy about this at the start. Why? The body is super efficient, and if it's never had to resort to burning fats for fuel (because of the constant stream of glucose), then it doesn't have an ample supply of fat-burning enzymes in the liver to efficiently burn the fat you are feeding it (or the stored fat from your body).</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">It can take several days to a couple weeks to increase the quantity of these fat-burning enzymes in the liver, and in the meantime you might feel low in energy, grumpy, light-headed and may even have a headache. This is the time people often give up!</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">So instead of going 'all-in' or 'cold-turkey', it can often be smarter to gently ease yourself into a low-carb lifestyle.</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">What does this mean? Instead of giving up ALL carbs from day 1, give yourself a week (or even two) to slowly decrease the carbs in your diet. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">I include a <b>PREP WEEK</b> for my Fat Fueled Female participants, where we start to make low-carb choices but still include some fruit or starchy carbs at one or two meals daily. I give them a list of 'swaps' to help them make lower-carb choices for some of their current staples. I also provide them with a menu to use (with recipes and grocery list) as inspiration for the week - each day keeps their carbs less than 100g, which is considered a 'low-carb diet'.</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">I have found prep week feels far less stressful for people (myself included)...there's a placebo effect where by removing any strict 'rules' it just generally feels easier. There's no right or wrong here, it's just an opportunity to experiment with your meals and learn some new recipes and techniques. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Here's a few tips to help you transition:</b></span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1. Start with a high protein breakfast with some healthy fats. This sets the tone for the day and helps decrease the cravings that can start around lunch time. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">   -Veggie Omelettes             -Eggs & bacon                -Eggs & avocado</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">   -Protein Smoothie              -Leftovers                       -Keto Porridge (flax, hemp, chia)</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">2. Include veggies at lunch to get your micro-nutrients! Be sure to include a healthy fat to help you absorb the fat-soluble vitamins.</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">   -Mixed Green salad & Protein (with home-made Olive oil based dressing           </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">   -Leftovers</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">3. If you have done well all day decreasing carbs, at your dinner meal you can enjoy a little non-gluten carbohydrates...we include them at the end of the day to help you sleep. Sleep can be disrupted when people are not used to eating low carb, so having some at the end of the day supports the sleep hormones!</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">  -Sweet potato           -Quinoa           -Rice           -Squash             -Beets</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">4. Create meals that are satisfying so that you don't need to snack between every meal. Snacks are where people usually eat a lot of their carbs. If you DO need to snack try to aim for protein and fat  OR low-sugar fruits if you need the carbs:</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-Almonds            -Hard boiled eggs        -Grain-free muffin       -Mixed berries     </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-Plain Greek yogurt</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">5. Add MOVEMENT...I know it sounds like this has nothing to do with low-carb eating, but the exercise increases the rate at which we make our fat-burning enzymes and helps us transition quickly and efficiently.</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">I hope those tips help you get started. Even if you follow these guidelines for WEEKS before trying full keto, you'll be experiencing the benefits of lowering your blood sugar levels, which is linked to MOST chronic diseases. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">If you want to experience what we do first hand, I'd love to have you part of our next<a href="http://momsontheglow.blogspot.com/p/next-session-starts-monday-october-16.html"> PREP WEEK which starts April 1! For more info and exactly what we cover, check it out here!</a></span><a href="http://momsontheglow.blogspot.com/p/next-session-starts-monday-october-16.html"></a> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>

Transitioning into Low-Carb and Keto diets

In my last blog I discussed some different options for embracing a low-carb lifestyle, including LCHF (low-carb, high-fat) and Keto (very lo...

LCHF vs KETO...what's the difference and what should you try?

<span style="font-family: "arial" , "helvetica" , sans-serif;">Many of my patients are eager to jump on the keto diet, but an equal number reject it altogether due to the 'strict' nature of eating such a low-carb diet. North Americans typically eat a diet that's high in carbohydrates (getting most of their calories from carbohydrate sources like oatmeal, crackers, pasta, bread, fruit and legumes), in fact, most North Americans eat between 200-300g of carbs daily (based on a 2,000 cal/day diet).</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC_YZO3NK3ge5pS4CBJRQhqhdfQm1cxJL1a39xw3KetMBGgQYxUqB_AeacOyfVtBtZxAitfHQjZOMZ-5GDkvIWEVgSZG1dubL17Bd6wugD9IT2BNOGsEWM0CUKIxy5DDpdphItaIClHBoS/s1600/Anna-1005.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgC_YZO3NK3ge5pS4CBJRQhqhdfQm1cxJL1a39xw3KetMBGgQYxUqB_AeacOyfVtBtZxAitfHQjZOMZ-5GDkvIWEVgSZG1dubL17Bd6wugD9IT2BNOGsEWM0CUKIxy5DDpdphItaIClHBoS/s320/Anna-1005.jpg" width="213" /></a></div> <span style="font-family: "arial" , "helvetica" , sans-serif;">What many people don't realize is that you don't have to jump right into keto - there is a happy medium that can still get them wonderful results, improve their insulin resistance and change their body composition. Enter 'Low Carb, High Fat' (or LCHF) eating style.</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b>LCHF</b> refers to ANY diet where the majority of the calories come from FAT rather than CARBOHYDRATES (keep in mind that fat provides 9 calories per gram, vs. 4 caloris per gram for carbs, so it's easy to reach this ratio without having to eat massive amounts of fat!). </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Usually we consider any diet that includes less than 100g of carbs a low carb diet, but in this definition we are not JUST restricting carbs, but ensuring we are getting enough fuel from fats and proteins.</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Typical ratios for a LCHF diet can be:</b></span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">50% FAT, 20% Protein, 30% Carbs (this is an easy starting point for many people)</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">All the way to the 'keto' spectrum:</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">75% FAT, 20% Protein, 5% Carbs (a common keto ratio)</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">So keeping your CARB intake between 5-30% and your FAT intake between 50-80% will keep you in a LCHF lifestyle. If these numbers seem daunting, simply track your intake for a few days in MyFitnessPal and look at your MACROS to see what your ratios are, and adjust from there. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">In most cases people struggle to decrease their carbs, so start by making little swaps like:</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">-nuts in place of crackers</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-cauliflower in place of rice</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-spiralized zuchini in place of pasta</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-omelettes in place of high carb breakfasts (bagels, oatmeal)</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-salads with protein in place of sandwiches for lunch</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <b><span style="font-family: "arial" , "helvetica" , sans-serif;">Why choose LCHF?</span></b><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">LCHF is a great transition into the 'low-carb' world. It's more 'intuitive' in nature (once you get the hang of it). There's no stress over keeping carbs extremely low (reaching ketosis is not the goal for most), and there's no foods 'off limits' (moderation becomes key).</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">LCHF is used by many as a 'maintenance' mode when they are not strict keto (I myself eat this way during the times of year where fruit is in season locally, or root vegetables are abundant in the fall. After doing keto, LCHF feels like an easy settling point for people. In addition, LCHF is a great eating style to explore as we age and loose our ability to tolerate as much carbohydrate as we did in our early years (partly due to insulin resistance, hormone changes and a decreased need for 'quick' fuel in our day to day sedentary lifestyles).</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <b><span style="font-family: "arial" , "helvetica" , sans-serif;">Why choose Keto?</span></b><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">The obvious answer is that for certain medical conditions and issues, it's essential to actually be in ketosis (epilepsy, concussions, brain health, Alzheimer's, PCOS, mood disorders etc). However, I use keto with patients who have reached plateau's despite eating well, have severe insulin resistance or type II diabetes, or need a tune-up in their fat-burning machinery! I myself go into ketosis regularly to keep my fat-burning liver enzymes fired up.</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Sample LCHF menu:</span><br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgakpMdXTMntLDY-kG7SIyd44XGGhn_0AOQMp0q6KPnL_HW-DV_Bf9oQ6gdzr2LAKQD5ezHO9sAdDnR2YP5FjPi2HATeOt7D3PZWkQ1T9BGf_4-rwYfHP0SZXYCd1ukV0LKkhY20Kwkiw8d/s1600/canva-photo-editor+%252823%2529.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="627" data-original-width="392" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgakpMdXTMntLDY-kG7SIyd44XGGhn_0AOQMp0q6KPnL_HW-DV_Bf9oQ6gdzr2LAKQD5ezHO9sAdDnR2YP5FjPi2HATeOt7D3PZWkQ1T9BGf_4-rwYfHP0SZXYCd1ukV0LKkhY20Kwkiw8d/s320/canva-photo-editor+%252823%2529.png" width="200" /></span></a></div> <span style="font-family: "arial" , "helvetica" , sans-serif;">The above menu shows what a typical LCHF day can look like (for actual recipes, please sign up for my newsletter OR join the next <span style="color: #3d85c6;"><a href="http://momsontheglow.blogspot.com/p/next-session-starts-monday-october-16.html"><span style="color: #3d85c6;">Fat Fueled Female session</span></a>!</span>)...you can see there's fruit (which is often avoided on keto menus), an abundance of veggies and all three days have less than 100g of carbs!</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">If you are interested in either a ketogenic diet or a LCHF lifestyle I'd love to work with you and show you how to do these in a way that's easy to add to your current lifestyle. Food is still delicious, simple and quick to prepare! For a hands-on learning experience, consider <a href="http://momsontheglow.blogspot.com/p/next-session-starts-monday-october-16.html"><span style="color: #3d85c6;">joining our April 1st.</span> </a>session of Fat Fueled Female, where we go through both of these eating styles (AND Intermittent Fasting)!</span>

LCHF vs KETO...what's the difference and what should you try?

Many of my patients are eager to jump on the keto diet, but an equal number reject it altogether due to the 'strict' nature of eatin...

Fat Fueled Female is NOT just a ketogenic diet!

<span style="font-family: "arial" , "helvetica" , sans-serif;">I've always hated dietary labels. I find them restrictive and judgemental. It's like picking a political side...you're either 'this' or 'that'. Unfortunately people are not so simple when it comes to nutrition. And Women? We are even more complicated. Nutritional studies are rarely done using women because our hormones (menstrual cycles) affect the 'consistency' of the factors being studied and therefore affect results. Many women try to follow specific diets only to be frustrated with their results and how their body is responding. Keto included.</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSsl3LNCbUgbOSAZKCcSuNAE3IX_7J3t6KdfIJA2ipo3A-uqKObE9Z7Of7nlK2sMBmWnr-KOjN-uqUy7VoPwqtsdXSKw-rLkO3dtWGmVxUtnKBrXvXM68ZC_7qfbELxnbGC1R8-PhpiSt5/s1600/Is+it+Keto_.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="789" data-original-width="940" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSsl3LNCbUgbOSAZKCcSuNAE3IX_7J3t6KdfIJA2ipo3A-uqKObE9Z7Of7nlK2sMBmWnr-KOjN-uqUy7VoPwqtsdXSKw-rLkO3dtWGmVxUtnKBrXvXM68ZC_7qfbELxnbGC1R8-PhpiSt5/s320/Is+it+Keto_.png" width="320" /></a><span style="font-family: "arial" , "helvetica" , sans-serif;">When my patients started flocking to the ketogenic diet I was concerned. What did they mean when they told me they were 'keto'? Were they eating massive amounts of cheese and bacon? Were they considering their overall nutrient requirements or just fixating on macronutrient ratios and keeping their carbs low?</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">These concerns were the reason I wanted to put together a plan that would not only take them down a more balanced path, but would TEACH them about their bodies along the way. There's nothing better than an EMPOWERED patient!</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Why Fat Fueled Female is NOT a ketogenic diet.</b></span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">I mentioned I hate labels, but how do you tell someone you're eating a 'low-carb, fat-fueled diet with Intermittent Fasting and eating carbohydrates when and where they are appropriate'? That's a mouthful.  </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">Fat Fueled Female is not JUST a ketogenic diet. By definition, ketosis is a 'state' where your body is burning fat as a fuel source. There are different ways to achieve a state of ketosis including calorie restriction, low carb eating and Intermittent Fasting. For years before the keto craze I was using Intermittent Fasting as a powerful tool for weightloss and overall health, and I wanted to share my love of fasting with the Fat Fueled community. The use of fasting in the program is something that seems to get the greatest response from our participants in terms of a learning tool. It teaches them about 'true' hunger, takes away fear of hunger, changes their need for constant snacking and leaves them feeling empowered. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b>And what about carbohydrates?</b> YES they are included (but strategically). We learn how to incorporate carbohydrates based on our own needs, timed in a way that helps our hormones, thyroid  and sleep, and in a way that doesn't send us down the blood sugar rollercoaster (which causes sweet cravings all day long). This will look different for each participant and is what helps individualize the program, but also creates freedom in this lifestyle moving forward (making this more sustainable for the average person). I am not dogmatic in my approach - I don't expect that you'll never eat pizza or cake again (and I certainly don't want to live in a world where ice cream is forever off limits!). </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b>What about VEGETABLES?</b></span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">Have you seen my instagram feed? You'll notice a recurring theme when I share my favorite meals: big-ass salad with protein and home-made dressing (full of heart-healthy fats). As a woman you CAN'T be scared of veggies. We need them for supplying a variety of micro-nutrients, helping our liver detoxify our estrogens, maintaining a diversity of healthy gut flora and as a great source of antioxidants (and if you're a carnivore that eats animals from tip to tail then disregard my statements about 'needing' vegetables, otherwise keep reading!). </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">I personally am a 'volume' eater...meaning I need to feel like I got to eat LOTS of food -  otherwise i'm not satisfied. Greeny leafy veggies provide that satisfaction for me without having to go overboard on consuming too much of the other stuff!</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">Have you seen the new Canada Food Guide? Yup, they are now recommending that HALF your plate comes from veggies (hooray!). So I would say that I'm also in favor of a 'plant-centric' low carb eating style. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Is it ALL about the FATS?</b></span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">Hardly. We're not here to eat as much fat as we can from whatever sources we can get our hands on. We use fat strategically in just the right amounts to create satisfaction and replace the satiety from removing starchy carbs. Fat is a lever and the amount we need will differ from person to person. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">And we definitely care about the TYPES of fats we focus on. It's not about the numbers, but about the quality for our foods. Some fats raise inflammation in our bodies, while others promote healing. Some fats plateau our weightloss goals, while others support our metabolism. Knowing which fats to choose and in which amounts is key!</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">My goal was to teach the most powerful tools for achieving healthy body composition, understand the hormonal impact of foods and help women feel confident in their CHOICES. I think we can check off all those boxes in the Fat Fueled Female program. I'm not here to put women on a diet. I'm here to teach a lifestyle. Each session brings new insight, new learning tools and more efficient ways of achieving health. I've had women with me since the very beginning who have participated in EVERY session! That speaks volumes to me and there's no greater compliment. It's for those women that I continue to research and share new information as it becomes available. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">So am I keto? No. I'm a Fat Fueled Female:)</span>

Fat Fueled Female is NOT just a ketogenic diet!

I've always hated dietary labels. I find them restrictive and judgemental. It's like picking a political side...you're either ...