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
From a healing perspective, I would say the following 5 things would make 80% of people FEEL better.
1. Eat REAL metabolic food. Do not eat processed crap that comes from a box or fast food chain. Eat whole, organic if possible, food. This means that most of the diet would consist of fresh fruits, juices, diary, fish, liver, eggs, roots, squashes, shellfish, coconut oil, salt and honey.
2. Eat more. Most people (especially women) I talk to are under eating. Well, I should clarify, they are under eating REAL food. To heal your body, you need plenty of energy and nutrients. If you are under eating or even worse, under eating food void of nutrition (aka. crap), you are going to have a hard time feeling better. Eat less shit. Eat more nutrient dense food.
3. Eat more sugars/carbs. Depending on the diet plan you may be coming from, many people are eating less than 150g. of healthy sugars/day. Like I said above, to heal your body you need energy! And what is your body's preferred source of energy--carbs/sugar/glucose!
4. Consume enough protein. If you have been reading my posts for the last three days, you know how important protein is for your body to heal. Protein is the ONLY macronutrient that is absolutely essential for life. Minimum is 80g., but most people need more, especially when you are trying to heal.
5. Balancing your meals. A good place to start for MOST people is 2:1 ratio Carb to Protein grams. And 2:1 ratio Protein to Fat grams. Which would look something like this 200:C 100:P 50:F. Exceptions to this are people coming off a low carb/keto type diet. These people need to add Carbs/sugar much slower, all the while lowering their fat intake. A general suggestion would be to add about 10-20g of carbs/sugars each week, while lowering fat by 5-10g. each week. Taking temp and pulse and logging how you feel, sleep, poop, etc. will be a good gauge if things are moving in the right direction.
Bottom line: For most people, if you want to feel better, you need more real food, less crap, more nutrients, more healthy sugars, more protein and a balance of all the macronutrients. As easy as this may sound, we all know it can be challenging to find the right ratios and foods for you. The best thing to do is try new things, log what you are doing, test and measure and learn from your mistakes.
Also, remember this post is about feeling better, not losing weight. Although losing weight will use the same foundational principles, weight loss takes more time, more tweaking and a strong foundation of good health to even try to lose the weight. Health has to come first. Once you are healthy, you can start to lose the weight.