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
Do not be afraid of HUNGER!
I can not tell you how many women AND men, that I talk to, are trying to AVOID being hungry.
Yes, I get it, I used to do this too.
I though being hungry was a BAD thing. I thought being hungry was going to make me fat. So, I did everything I could to NOT be hungry. I would drink tons of water, chew gum, eat low calories, high volume foods to fill me up (low calorie veggies, air popcorn, tea, etc.), I would workout MORE, or I would try to NOT think about how hungry I was.
And guess what? It all worked, until it didn't!
Why? Because HUNGER is a cue your body NEEDS fuel. And if you do not give it usable, nutrient filled energy, you will continue to be hungry and/or long term angry, bitchy, sleepless, libido less, and/or poop less.
You want a HIGH metabolism then you have to FUEL it with enough energy for it to stay HIGH. Think of it like wood on a fire, the bigger your fire becomes, the more wood it needs to stay BIG. Your metabolism works the same way. The more your metabolism increases, the more fuel you will need to keep it up. AND hunger is the CUE it needs more fuel!
Trying to fuel your energy levels with calorie free food is like trying to create a bonfire with a post it note.
Can I hear an AMEN?!
Of course, when you are hungry, it is important to follow these 5 easy rules.
1. Eat a carb and protein in EVERY meal
2. Eat at frequency that keeps your blood sugar stable, this can range from 2-5 hours
3. Eat within 30 minutes of waking
4. Utilize nutrient rich carbs like fruits, juice, roots, milk and honey
5. Utilize easy to digest proteins like shellfish, white fish, eggs, cheese, milk, liver and broth/gelatin
Hunger is a cue your body NEEDS energy. Energy that will be used to make you warm, want to have sex, build muscle, have a daily poo, grow hair, do your job, workout and put you into a deep sleep.
Bottom line: Do not be afraid of hunger!