Tag Archives: food coach

Hungry For More? Which Type Of ‘Hunger’ Are You Experiencing – Physical Or Emotional?

Contrary to today’s diet culture, it’s OK to be hungry!    It doesn’t mean that you don’t have the willpower to stay away from unhealthy foods. It’s just the body’s natural signal that it needs food for energy and fuel.   This is physical hunger – the signal that is sent via the vagus nerve from your stomach to your brain, due to fluctuating levels of ghrelin, the hunger hormone.    It’s also typically accompanied by feelings of emptiness in your stomach, rumbling sensations, and growling noises.   Or is that really the whole hunger story?    PSYCHOLOGICAL & EMOTIONAL HUNGER – HOW ARE THEY…

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Overtraining: What Are The Physical Impacts?

You don’t have to go far to hear about the amazing life-changing benefits of a workout. You can boost your mood, strengthen your heart and your biceps in only 30 minutes a day!   But, what if your regular fitness routine started to actually hurt you instead of help you?   What if your workout no longer leaves you feeling energized and strong? What if, instead, you felt exhausted, burnt-out and even injured?   Overtraining is a thing.   And it’s not just among elite athletes either. The average Joe/Jane who just wants to get in shape is not immune to the effects of overtraining.   Overtraining…

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Is The 80/20 Rule For Nutrition & Exercise A Myth?

You may have heard that abs are made in the kitchen…  Or you may have eaten an extra piece of dessert because you exercised that day, so you feel like you “earned” it dammit!  In order to see results at the gym, lose weight or even maintain overall health, we’re told that it’s an 80/20 balance. Meaning 80% of your results comes from the food you eat and only 20% of your results come from your workouts.  But is this actually true? …that food is THAT much more important than exercise when it comes to our health and our results…

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Could Your Health Issues Actually Be Due To Nutrient Deficiencies?

Many nutrition professionals generally advise that a healthful, balanced diet can provide most people with the nutrients essential for good health.   Fruit and vegetables naturally contain a number of beneficial nutrients, such as vitamins, minerals, fibre, antioxidants and other biologically active components – or phytochemicals.   In fact, it has been documented that consumption of at least 5 servings per day is linked with a reduced risk of various diseases, including several cancers and heart disease.  Link to: https://www150.statcan.gc.ca/n1/pub/82-625-x/2017001/article/54860-eng.htm   However, with the overall lack of nutrient bioavailability due to things like:   adequate fruit and vegetable servings  soil depletion   over-processing of food  treated water  It’s no…

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Life “Hacks” of the Longest Lived People

Think living a long and healthy life well into your nineties or even one hundred years old is only for those lucky few who hit the genetic lottery? Think again.    Lifestyle factors, i.e. the things you do every day over the long-term – can add up to increase the number of quality years in your lifespan. Look no further than the people of Blue Zones for proof of how powerful everyday habits are when it comes to staying healthy for the long haul.    The Blue Zones are regions around the world where people have very low rates of chronic disease and…

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Goitrogens: Thyroid Blockers or Harmless?

Hormone health is all the rage these days. It’s almost become trendy in some ways!    You may have heard about eating to balance your hunger hormones, reproductive hormones, and blood sugar hormones.    But what about your thyroid hormones?    You might not think much about how food relates to your thyroid unless, of course, you’ve been diagnosed with a thyroid disorder – then you tend to really become aware of your lifestyle choices and personal environment.    The thyroid is responsible for producing the hormones T3 (triiodothyronine) and T4 (thyroxine), which play a big role in regulating your metabolism. Remember, metabolism is…

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7 Simple Ways To Eat More Mindfully

Eating as mindfully as we might on vacation, for example, is not realistic for many of us, especially with work, busy families, physical routines, and all the other daily distractions.    Here are seven simple ideas to help you establish more mindful eating habits, and perhaps start to reconnect the body and mind again.  Tune in to your body’s signals Rather than just eating on emotional cues (different for each of us, like sadness, anger, frustration, loneliness, stress or even just boredom) we can learn to tune into and be better listeners of our body’s actual hunger signals.    For example, is your…

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Fitness Fuel: What to Eat Before, During & After Your Workout

You’ve just finished your workout and you know you need to eat something. But what?  Workout nutrition may seem rather complicated but it doesn’t have to be.     Here’s the latest on how to fuel your body before, during and after your workout so you can improve your performance, maximize recovery – and feel better!   Fuel your machine  You’d never head out on a long road trip without filling your tank with gas, right?!   Skipping your pre-workout fuel is the equivalent to hitting the road with an empty gas tank. You may get off to a good start, but you’ll likely be…

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What Makes a Food Processed?

 The world of food can be so confusing at times. There was a time when it was clear what food was – it came directly from nature – whether foraging, hunting, or farming.    Now there are so many things we eat that don’t resemble a natural food.   Michael Pollan has a famous quote, he said:   Eat Food – Not too much – Mostly Plants  And in his famous book, In Defense of Food, he defines what food should be. He says, “Don’t eat anything your great-great-grandmother wouldn’t recognize as food.”   And, we can all agree that some things are obviously not recognizable…

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Common Weight Loss Myths Busted

Weight loss advice is so common (and contentious) now. There are competing opinions everywhere. I say, forget about “who’s right” and let’s focus on “what’s right.” Because what gets results is what I’m focusing on in this post. I respect you too much to make empty promises and try to sell you on something that doesn’t work. There are too many weight loss myths out there. I’m going to tackle the top ones I come across in my practice. Myth: Calories cause weight gain, and fewer calories are the path to weight loss Calories are important for weight loss. If…

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