I have heard from many of my clients that even though they are cooking all their meals and eating better than ever during this isolation they haven't lost any weight.  They are walking every day, getting exercise and fresh air and still no results. 

Losing weight is much more complex than just eating less and exercising more.  Here are some factors to consider: 

1. If our bodies are full of toxins we will hang on to weight.  Obesogens are toxins that damage our mitochondria which in turn affects our body’s ability to turn our food into energy.  These obesogens like mercury, environmental toxins and glysophates are found in food, toiletries,  make-up and cleaning products.  These toxic chemicals  interrupt our hormones and put stress on the body.  

 

1. Everything we do influences our hormones.  Food, stress and toxins all increase our cortisol levels and high cortisol makes us hungry and fat.  

 

1. Eating foods high in white sugar and white flour  and  all processed foods increase our blood sugar levels, and high blood sugar levels create more food cravings, high insulin levels, and weight gain.  When insulin is high you will not be able to lose any weight, as insulin traps fat in our cells, slows your metabolism and makes us hungry.  In fact, when blood sugar and insulin is high you will gain more weight from the food you eat.  This is why a calorie isn't a calorie.  

 

1. The health of our gut flora directly affects every process in our body. An unhealthy gut causes food sensitivities and inflammation.  Inflammation, in turn, causes us to hold on to water, damages our mitochondria, and creates diabetics. 

 

1. We are a malnourished society even though food is plentiful.   A lack of proper nutrients, vitamins, minerals and polyphenols,  result in the body's systems breaking down and  food cravings to spike.  We crave carbs but what our bodies need are nutrients.  

  

So what will work if diet and exercise are not making a significant impact:  

1. Shift to lower carbs and more healthy fats.  Eating fat does not make you fat, sugar and starches do.  Your body does not need insulin to metabolize fats.  Fats are more satiating, resulting in less hunger pains and fewer carb cravings. Fat does not put weight on around the waist like refined carbs and sugars do.   Fat actually speeds up your metabolism.  Healthy fats include avocado, olive oil, fatty fish like salmon, nuts, chia seeds, coconut and coconut oil, full fat yogurt, dark chocolate and whole eggs.  Eliminate most grains from your diet as they cause insulin to rise, belly fat and cravings for more of the same leading you on a wild roller coaster ride.  

 

1. Heal your gut.  There is a protocol that I recommend to heal the gut that starts with eliminating foods to which you are sensitive.  Not sure, which foods?  Start with the most popular ones, gluten and dairy,  Remember eating foods that don't agree with your digestive system causes inflammation. If you eat food and then experience gas, bloating, headaches or skin eruptions that is your body sending you a message.  Along with food elimination, taking  probiotics and digestive enzymes are good first steps. 

 

1. Increase your vegetable and fruit intake.  They are high in fiber, feed the gut and are filling.  Probiotics do not work without feeding the bacteria with prebiotics; this is fibrous vegetables.  Also they are  full of nutrients  that  prevent disease, boost immunity and feed the gut.  All systems function better when nutrient  deficiencies are addressed. 

 

1. Find ways to manage your stress.  High cortisol levels make it nearly impossible to lose weight. I know these are difficult times and although it is hard, it is not the time to indulge in unhealthy foods and drinks.  We tend to turn to food for comfort.  Eating unhealthy foods actually increases our stress and cortisol levels. Caffeine and alcohol are not your friend during these difficult times.  This is when we should be turning to a life sustaining diet.  Turning to yoga, meditation, pranayama and relaxation techniques are the key.  Studies have shown that restorative yoga is more effective  for losing weight than hot vinyasa style yoga.  Why? Because restorative yoga addresses the central nervous system and reduces cortisol levels.   Address the causes of your stress to reduce cortisol levels and balance hormones. 

 

1. Try intermittent fasting to enhance mitochondria efficiency, brain function, reduce inflammation, lower insulin and belly fat, develop  more muscles, stronger bones and less oxidative stress.  Research strongly  supports the many benefits of fasting for overall health and wellbeing.   The later we eat in the day, the higher our insulin will peak.  High insulin means holding onto all fat cells. Start with leaving 12 hours between your last and first meals and work your way up to 16 hours or one day fasting.  

 

1. Focus on getting a good night's sleep and dealing with sleep apnea.  If you don't sleep you will get fat even if you eat a perfect diet.  Sleep apnea, a highly undiagnosed condition, triggers insulin resistance and high blood pressure.  Losing weight may help but sleep  apnea doesn't always go away with the weight loss. If you snore, get checked out by a sleep clinic.   

 

1. Lessen your  toxic load.  Eliminate processed foods, toxic household products, high mercury level fish and factory farmed meat.  Buy organic produce whenever possible. 

 

1. Although you cannot exercise your way out of a poor diet. Exercise,  especially movement,  is important for our digestion, immune system and metabolism.   If you are sitting for long periods of time  get up every 20-30 minutes and walk the house, do some stairs or dance to some music.  

We want to be on a diet that we can maintain for our whole life.  The best plan is one full of nutrient dense foods. It's not about being slim, it's about being healthy and strong and productive and avoiding getting conditions such as diabetes, heart disease and cancer.  Those conditions put us at risk for some many diseases and for suffering more severe outcomes if you get Covid 19.   

Lastly it is a time to be  kind to ourselves, to sort out how we want to live our lives and what matters to us.  I have known since my own health challenge that  nothing is as important as physical and mental  health.   If we don't have our health we have nothing.  
 







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Easy, Healthy and Delicious Recipes and an oops..

Apologies.... I got distracted while writing out my zucchini recipe and put in a line that was unnecessary. No need to line a cookie tray with parchment paper. 

Broccoli, Sun-dried Tomatoes and Goat Cheese Pasta
I just love this easy recipe.  It is my new comfort food.  It takes approximately 10 minutes to make and the creamy sauce makes it seem very decadent. I use penne but any pasta will do.

2 tablespoons avocado or coconut oil 
1 red onion, diced
1 bunch of broccoli, chopped
1 package of mushrooms (approximately 10), sliced
2 tablespoons sun dried tomatoes in oil
150 grams of soft goat cheese (1/2 the Kirkland brand package)
½ cup coconut milk or to desired thickness
Gluten free pasta


Cook the pasta in large pan of boiling water.

In a large frying pan, sauté onion in oil until onion softens. Add broccoli, mushrooms, and sundried tomatoes into the pan, mushrooms, and heat through. I like the broccoli cooked but firm. Add in the goat cheese, and milk and heat until cheese is melted. Drain the pasta and serve the mixture over the pasta.

Cacao Brazil Nut Bites

This healthy treat is a fun way to get our selenium, magnesium as well as powerful antioxidants. This recipe is quick, easy and satisfies chocolate cravings. It is quick to throw together and does not require cooking. 

Makes 8 balls

½ cup raw Brazil nuts
½ cup unsweetened shredded coconut
¼ cup raw cacao powder
¼ teaspoon sea salt
½ teaspoon vanilla extract
Large pinch of cinnamon 
2 tablespoons raw honey

Process the nuts and coconuts in a food processor. Add remaining ingredients.
With your hands, roll the mixtures into balls using about 2 tablespoons for each.
Place on a parchment lined plate or on a baking sheet. Chill in freezer for about 30 minutes.  
Remove and enjoy or store in an airtight container in the fridge for up to a week. 

Chocolate Brownies with Sweet Potato and Avocado
These brownies are gluten free, contain the healthy fats of nuts and avocado. They are a great way to use those past the prime avocados. The nutritional superstar, sweet potato, adds a nice texture to the brownie and is packed with fibre, B6, vitamins A and C, and beta-carotene. Great served with some coconut cream or non-dairy ice cream. 

½ cup creamy nut butter 
½ cup chocolate chips 
½ cup mashed avocado (about ½ of a large)
½ cup cooked and mashed sweet potato 
¼ cup coconut milk or alternative
3 tablespoons maple syrup 
3 tablespoons of cacao powder.  

Preheat the oven to 350 degrees F. Combine all ingredients except chocolate chips. After blended stir in chocolate chips. Pour into a greased loaf pan and bake for 20 minutes.  ​

​Some Thoughts on our Collective Experience on Self Isolation
Yesterday I missed seeing family and friends over the holidays. I really wanted this social isolation to end and the curve to flatten so we could see each other in person once again. I know that I will so appreciate each moment we spend together even more than we did before. As often happens. I opened my email and the first one l I read explained that out of hard times comes wisdom. New behavior and new ways of thinking emerge from an experience of fear, anxiety and loneliness. And we see this in the stories of love and compassion that are shared on social media.

Some of my thoughts on the new behavior patterns that may emerge due to the crisis:

Maybe people will realize that your health is the most important thing and that we need to take care of our immune system every single day.
Maybe people will realize that cooking your own food is a life line to good health and is easier and tastier than you think. I would love to see people turn to cooking natural, unprocessed foods that nourish our bodies.
Maybe we will realize that convenience foods aren't really all that convenient or at least choose foods that are healthier for us.
Maybe we will realize that cooking together as a family can be a way to have fun and build a relationship.

From that email ((Jeff from OneCommune) I was reading are additional patterns that may possibly emerging:


Maybe remote work is more efficient and the better for the environment?
Maybe I don't need new clothes, trinkets, and devices to be happy?
Maybe I actually like my kids, and more surprisingly, they like me:
Maybe growing a carrot makes it taste better?
Maybe I should know my neighbors name?
Maybe I don't need to travel the world?
Maybe if enough people wake up to a better way of life then we can define new metrics of collective success and the myth of endless growth can wither away?
Maybe we can create sustainable local economies that don't require exploitation of anonymous workers and landscapes around the globe?
Maybe we can rediscover a passion for civic engagement and reinvigorate the public square?

Maybe there is a new human story?

During this difficult time we are all staying at home more and  one way to occupy our time is to eat.   That’s okay if we stick to eating healthy foods and limit our  sweets or treats.  

I have a tendency to emotional eating and I love food.   I eat when happy, stressed, bored, or anxious.  I have had food issues all my life but I now know what unhealthy food items can do to my system and how they impact my overall health.    There are better  alternatives.  I have posted some great recipes  for healthier treats and comfort foods  and will post more in the days ahead. Someone who survived the coronus virus asked people to not smoke, as you may one day need your lungs.  I am asking that you not eat sugary nutritional bankrupt foods as you may one day need your immune system. 

I am also trying to be patient, kind and forgiving to myself and ask you to do the same.  I am not perfect, no one is,  but I also do not want to come out of this quarantine worse off than before. 

Here  are a few things that might help  with emotional  food issues during stressful times: 

1. Take away temptation.   Focus on buying and preparing healthy foods.  This is not the time to rely on frankenfoods and processed foods with little nutritional value.  If you don't have it in the house you can't eat it. Don't shop when you are feeling sad or depressed.  
   
2. Try healthier versions of your comfort foods. For example, the superfood fudge I posted earlier instead of a commercial chocolate bar or add cauliflower to your mac and cheese.  
   
3. Try a new recipe each day or try one from my cookbook. ( I will share my absolute healthy comfort food with you today).  
   
4. Eat 2 or 3 healthy meals a day.  Avoid snacking in between. Give your body a rest in between meals to repair and rest. Constantly bombarding your digestion with food stresses your digestive system.  
   
5. Keep a food diary.  Record when, where and how much you ate and how you felt.  Were you actually hungry?  Did you eat just because it was there in front of you?  Do you see a pattern emerging? 
   
6. Drink  herbal teas, lemon water and liquids  in between meals.  I am drinking chaga tea for immunity each day.  
   
7. Work on your stress response.  Try some yoga, meditation or savasana.  Do some deep breathing and the urge to eat may subside. 
   
8. Fight boredom.  Instead of eating, distract yourself with an alternative activity.  Find something to do while watching tv so you don't turn to food.  
   
9. Eat a variety of foods.  This will result in less boredom with food and a feeling of satisfaction at the end of the meal.  Many health specialists believe that the reason people still have cravings after eating is because their food lacks nutrients the body needs.  Your body is craving more and it's not sweets or dessert it needs but more healthy foods.  
   
10.  Try intermittent fasting.  This is a method of systematically eating where you leave a minimum 8 hours between your last bite of food at night and your first bite in the morning.  When you expand that window to 16 hours you are intermittently fasting.  So you could only eat between 8 a.m. and 4 p.m. or if you eat your supper later, eat between 12 noon. and 8 p.m.  Of course, you may need to work up to the 16 hour fasting period.  Research is showing many benefits to this practice. For example, physiological changes result in regulation of blood pressure, a strengthened  immune system, lowered blood insulin and sugar levels, reversal of type 2 diabetes and increased energy.  
    

I hope these suggestions help.  This is a great time to reflect on how we are treating our bodies, our minds and even the environment.  It is a great time to explore how what we eat affects well-being. 

As promised, my favourite comfort food:  

Sauteed Cauliflower Pearls with Veggies 

2 tablespoons (30 ml) coconut or avocado oil
1 small red onion, diced
1 cup (250 ml) diced mushrooms 
1 cup (250 ml) green vegetables such as zucchini, spinach, asparagus, cut in small pieces
2 cups (500 ml) cauliflower pearls (or small pieces of cauliflower) 
¼ cup chicken or vegetable broth
½ to ¾ cup goat feta cheese, crumbled 

In a large frying pan on medium heat, saute onions until soft.  Add mushrooms, green veggies, and cook until tender.   Add cauliflower and broth.  Turn heat to low and simmer until cauliflower is cooked and liquid is reduced.  Add the cheese, remove from the heat when it starts to melt.  Serve.  Great as leftovers.  

Enjoy!!!!
 

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“Will your marriage survive the coronavirus? “  

That was a CNN headline I read and I also read a statistic that divorce rates in China have soared with the virus emerging.   The stay home or shelter in place mandate has us spending much more time together, and that, combined with the stress of possible illness, financial stress and loneliness is taking its toll on each and every one of us.  

Here are some suggestions that may help:

1. Don't feel obligated to spend every moment together. Have separate work spaces.  Continue and expand your solo activities like DIY home projects, exercising,needlework or video games.
   
2. Remember that no relationship is blissful every day.  It is normal to get on each other's nerves when we have too much together time.  Make a pact to be patient and kind with each other.  
   
3. Don't expect your partner to entertain you or give you constant attention. 
   
4. Manage your expectations. Now that you are both home do you expect domestic tasks to be equally shared?  Talk it out and work out a fair schedule.  
   
5. Help each other  whenever possible, especially if one partner is struggling. Brainstorm, share advice and just be a good sounding  board and listener.
   
6. Work out your value system.  What is important to each of you during this difficult time?   Is it money, health, safety or family?  Try not to judge.  We each have a history and baggage that influences our needs during a crisis..
   
7. It’s easy to overreact to little annoyances when you're stressed.  Try to step back and gain some perspective.  What is important to you?  Does it really matter if something is out of place or your partner empties the dishwasher differently than you? 
   
8. Is there a bigger problem or worry behind the behaviour being displayed?  Maybe it is time for a heart-to-heart, can you use this time to improve your communication and resolve issues you have let fester.   Maybe  financial pressure is the underlying stress but it is being displayed as nagging about chores.  
   
9. Read the book, the Five Love Languages by Gary Chapman.  Read my previous blog regarding this book. 
   
10. Learn methods to cope with the stress as stress influences the way we relate to others. Do I hear meditation, yoga, or savasana? 
    
11. Numbing the pain or fear using food, alcohol or drugs is not a good long term solution and can seriously damage your relationships with others. 
    
12. Remember, this too shall pass and you do have the strength to survive each challenge thrown at you.  I have faith in you.  
    

Take this time of togetherness to grow your relationship and help each other.. Some of the best advice a therapist gave me once was “just be nice”.  A little ‘niceness’ goes a long way and can change the trajectory of your life.  



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