Kate Deering
Personal Trainer / Fitness & Nutrition Coach
For over 20 years Kate Deering has been involved in the health and fitness industry helping men and women of all ages achieve optimal health and wellness. Read More…
Super Bowl “Healthy Desserts” KUSI
At every Super Bowl party the chances that you will over indulge are fairly HIGH. Chances are you are going to overeat and over indulge, which will end up with an unhappy gut the next day. These 3 simple recipes will help keep your gut happy, will help balance your blood sugar so you will not over eat, they all taste great and are very easy to make. Enjoy! Click on above picture for KUSI interview. Baked Apples/peaches/pears C= 22 P= 8 F= 8 200 calories per serving Serves 10 Ingredients: 4 medium apples 4 medium pears 4 medium peaches (if these are not in season add 4 different types of apples or pears) 2 Tbsp. of organic butter 1 Tbsp. of cinnamon 10 oz. shaved Parmesan reggiano cheese (no additives) OR 2.5 cups of 2% Greek Yogurt Instructions: Pre heat oven to 350 degrees Cut apples, peaches and pears into bite size pieces. Place all fruit along with butter and cinnamon into a Pyrex glass-cooking dish Bake for 45-55 minutes or until soft. Stir fruit every 10-15 minutes Allow fruit to cool or you may eat it warm *Add 1 oz. (about 3 level T.) of graded Parmesan Reggiano cheese to each 1 cup serving.OR 1/4 cup of Greek Yogurt Place rest of fruit in glass containers. Only add cheese once you are ready to serve. Home made Metabolic Chocolate: C=8 P=3 F=5 One chocolate = 80 to 90 Calories Serves 25-30 chocolates Ingredients: 1/3 cup of Organic Raw cacao powder 1/3 cup of refined organic coconut oil 1/3 cup of raw organic honey 1/3 cup... read moreWhy Eating Like a “Celebrity” Will Ruin Your Metabolism
Why eating like a “celebrity” will ruin your metabolism There was a time in my life, many, many years ago, that I used to buy into “celebrity” diets. I’d pick up the current People or Us magazine and read how Oprah or some other celebrity had lost extreme amounts of weight–quickly. The celebrity would claim that all they had to do was eat pre-packaged food, or consume a liquid-only diet, or eat a low calorie diet and/or take a magic supplement to drop pounds rapidly. I would see the before and after pictures and think, “Wow, that diet really worked, look how fast they lost weight, and see how good they looked.”. Both the celebrity and I would assume the diet really worked! What you didn’t see or hear about was how the celebrity, three months later, was struggling to keep off the weight. Then within the next 6 months to 2 years, the same celebrity would show up in People or Us magazine with all the weight back on confessing they had no will power and they had failed, once again, at keeping their weight down. Oprah, it’s not you fault!!! How many of you have seen these headlines in a magazine, TV show, on the Internet or one of the other million of places you are marketed to? *Learn how insert celebrity name here lost 10 pounds in 2 weeks. *Or learn how insert celebrity name here lost her baby weight in 60 days. *Or learn how insert celebrity name here got red-carpet ready. The story above and all of these statements NOW irritate the crap out... read moreFacebook Posts
9 simple rules to follow, when eating out and maintaining a metabolically supportive diet.
1. Drink OJ/ carbonated water as your beverage. You will be surprised how much this drink will curb your appetite. Consuming a beverage with some healthy sugars prior to eating will help your blood sugar levels stay stable and keep you from over-eating at your meal. *Alcoholic beverages will usually DROP your blood sugar, encouraging you to eat more than normal. Therefore, if you are going to drink alcohol, add some fruit juice.
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2. Avoid the polyunsaturated fats. Most restaurants use cheap, liquid oils to cook their food. Ordering food that is grilled, baked, boiled or raw (like oysters)should help eliminate these oils (but not always). Another options is to ask your food to be cooked in butter, or at the very least EVOO.
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3. Eat slow and chew your food. It's easy to over eat, especially if the food is good, when you are eating out. Thus, if you slow down, chew and taste every bite you will be able to STOP eating before you are overfull. Plus, your gut will be much happier with food that has been thoroughly predigested in the mouth.
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4. Take 1/2 your protein home. Depending on the restaurant you may go to, your protein may be the equivalent of at least 2 servings. Protein options from many restaurants can range from 6 oz. to 16oz., a normal serving is 3-6oz. Save yourself the heart burn and the additional calories, eat half the protein and take the other half home.
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5. Share your meal, apps, and dessert. I love a good meal out. My issue is I like to try many things, but can never finish everything. Thus, sharing EVERYTHING allows me to try more options, but not over eat by trying to eat it all by myself. * fruit, cheese, ice cream and coffee are good dessert options.
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6. Order wild, warm blooded fish, shellfish, grass fed and game meats as your entree. These proteins will contain less polyunsaturated fats than farmed, cold water fish and conventionally farmed meats like most beef and chicken options.
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7. Eat the potato. And of course, add a little butter and salt. Yes, it's starch, and too much starch can be fattening, but baked, boiled or even mashed potatoes, can be a healthy addition to any meal. Potatoes contain loads of potassium, along with magnesium, vitamin C and B-6. Potatoes also help you fill up, so the desire to eat a PUFA filled dessert decreases.
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8. Enjoy your food. Even if you can only do a few of the above, do not stress. Eat slowly and mindfully. Be present with the people you are eating with and have a great time. Nobody is perfect, and the expectation of perfection is only more stress.
9. Eat out, just not too much. The truth is, it is hard to get healthy and lose fat if you are eating out all the time. Home cooked, fresh, organic food is always best. When you cook at home, you KNOW what oils your food is cooked in, you see how your food is prepared, and you are in control of how much and what is put on your plate.