Kate Deering

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…

How To Heal Your Metabolism

How to Heal Your Metabolism Lately, as many of you know I have been deep in reading and researching about the systems of the body, healing the body, nutrients, foods that heal and how they are all related in increasing metabolic function.  I think we can agree that we would all like to increase our metabolism…right?  As we get older we are led to believe that our metabolism will just naturally slow down.  We will have to work harder and eat less just to stay thin and feel good about ourselves.  Do these statements ring true to you?  They certainly did for me…of course, until now. You see, for many years, I believed the only way that I could increase my metabolic expenditure (increase calories burned) was to add more muscle to my body and/or to exert more energy through increased exercise load and intensity.  However, there is actually a third way to increase your metabolism.  One that is not discussed very often, either because people do not know about it or they just do not understand it.  Are you wondering what it is?  Oh, I bet you are… Over the last few years of my studies, I have begun to look at the body and its functions very differently.  I have realized that the health of our metabolism is more than just how much we move and how much muscle we have; a healthy metabolism is about what is happening in every cell of our body and the actual respiration of every cell of our body.  Thus, if we can increase cellular respiration we can increase metabolic function.... read more

My Top 12 Metabolic Supportive Foods

My Top 12 Metabolic Supportive Foods Recently, I have been focusing a lot of my time and energy on finding and using foods to heal the body, the metabolism, the thyroid, the liver and the gut. I have discovered that some foods can support your metabolism, while other foods can slow it down (more on those in another blog).  Some may be pretty obvious to you while others may be quite surprising to you… You see, I love to eat.  I love great tasting healthy food that provides me with great energy, nourishment, tastes great and helps support my metabolism.  There use to be a time in my life when I would eat cardboard tasting food because I thought it was healthy for me, how wrong I was.  Like many, I got caught up in the marketing of food.  Low calorie, low fat, low in nutrition, easy to make, yet taste like crap and filled with crap. Now, I know better, now I know what is going to energize me and keep my metabolism fired up (fresh, organic, not processed foods) vs unhealthy food (processed, fast food, frozen, conventional, sugar) that is going to slow my metabolism down and take energy away from me.  Can you remember a time that you ate a great, healthy meal and felt great afterwards?  What about when you ate an unhealthy meal, how did you feel?  Different?  Of course! With that said, I want to give you my TOP 12 healthy, energizing, metabolism boosting foods.  If you can find a way to get all of these foods in your diet, in the right amounts, at the right times, within your day and week, then... read more

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23 hours ago

Kate Deering Fitness

Easy breakfast...

2 scrambled eggs with 1 oz. milk cooked in 1 tsp of coconut oil
1 Piece of sour dough bread with 1 tsp of butter
1 cup of orange juice
1/4 cup Kalona, low fat cottage cheese

* Not pictured
Cup of coffee with 1.5T sugar and 2 oz milk

C: 74. P: 28 F: 17
Calories: 561

Nutrition:
Vitamins A, D, K, Bs, calcium, magnesium, potassium, and sodium

There use to be a time when I would NEVER eat a BIG breakfast. My belief was, if I ate a BIG breakfast, it would lead me to over for the rest of the day. Thus, I tried to "save" my calories for later in the day when I was the most hungry. Sound familiar to anyone??

I would eat a small breakfast, a medium size lunch and a BIG dinner. Even thought I was not eating a large amount calories during the day (around 1500-1700kcal), I could not lose weight.

What I learned was, the reason I was so HUNGRY later in the day was due to UNDER eating earlier in the day. There is absolutely no point to "save" your calories for later. You need to eat when your body NEEDS the most energy, which for most people, is the morning and midday. As evening approaches and you get ready to relax and go to bed, the last thing your body needs is a HUGE meal, especially if you are looking for weight loss.

Slowly, as I changed my food and the size of my meals, things started to shift. Now, I eat my largest meals at breakfast, lunch and before dinner snack. I save my smallest meal for dinner. I find this keeps my metabolism higher all day, allowing me to eat more and maintain my weight.

*The Basic rule of thumb is to eat the MOST when your body is busy doing stuff. Which means you need to eat more around the times you are working, thinking, moving, exercising and running around. Eat the least when you are chilling, relaxing, and winding down from you day.
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