Sep 182015
 

mre-TheKetoBeginning-300x250_01Friday Fat Loss Tip #1

You can’t achieve your outcome (goal) if you don’t consistently change a behaviour.

One area we focus on during any of the healthy programs that are offered (Busy Mama Reboot, 10 Day Detox, Holistic Weight Loss/Management) is adding healthy fats to our diets. One change could be adding a fish oil supplement, an avocado to your salad, some hemp/chia seeds to your breakfast or making fat lattes – which my clients LOVE!

The important point is to make one change only and make it a habit before you start adding more habits because then you are more likely to stop doing everything!

We’ve been told for years that eating fat will make us fat…but that is not true. Today there are more low fat/no fat products than ever before and our population is getting more obese by the mouthful.

I bet that you might even be afraid to eat more fat during your day…I know I was. To start my morning with oil added to my morning routine does not sound inviting or productive, but let me tell you, in days I could see the fat melting from my waist and thighs. (Also, my energy went up, my cravings went down and the spikes in my mood leveled out). I have also consciously starting adding more healthy fats to each meal and snack.

 

How did I start this new adventure?

For years I have been consuming MCT oil or coconut oil during the day but never in the morning (such as added to my smoothies, cooking with it or a tablespoon before a meal—because I know the brain is 60% fat and good fats are required for healthy living). After reading the Bulletproof Diet by Dave Asprey, I started to add his brand of Brain Octane to my morning tea (plus his collagen)…this translated into a inches lost from my butt and waistline, a softening of my afternoon slump and my sugar cravings decreasing.

Then I stumbled upon healthfulpursuit.com and loved what holistic nutritionist Leanne Vogel was saying and bought her e-book, The Keto Beginning: Complete Guide +30-day Meal Plan…which has 17 chapters, 147 pages + over 70 high-fat, low-carb, moderate-protein, dairy-, gluten-, sugar-, grain-, legume-free recipes. It’s the rocket fuel for achieving flawless health and effortless weight loss through sound nutrition practices and vibrant food preparation in ways you’ve never seen before.

It has further expanded my knowledge about nutrition and it is definitely worth the read. You can pick up a copy here…..

 

Which brings me to today…Your Fat Loss Friday Tip….What behaviour change can you make to add more healthy fat into your diet?? If one is making a fat latte, then check out these super recipes.

If you can’t seem to sort out what to do, then email me at tanya@moveyourbody.ca for Nutrition and Lifestyle Coaching and I will be more than happy to chat with you.

 

In the meantime…enjoy this Turbo Fat Charge Latte from Leanne…

This Turbo Fat Charge Latte formula has…

  • The MCT oil: boosts metabolism, kicks up our fat burning.
  • The cacao butter: boosts serotonin levels so you start the day off happily.
  • The collagen: resets leptin, so that your body understands what fuel is what.
  • The hemp hearts: send the message to your body; specifically your hormone system, that everything is safe. 3 tablespoons of hemp hearts are 0 net carbs, so shouldn’t stop your “fast” if you’re practicing intermittent fasting.

 

 

Turbo Fat Charge Latte

  • 8 oz. brewed decaf coffee or regular coffee or your favorite tea or hot water
  • 1 tablespoon MCT oil or coconut oil
  • 1 tablespoon cacao butter
  • 1 tablespoon hemp hearts
  • 2-4 drops alcohol-free stevia, optional
  • 1 tablespoon grass-fed collagen

 

Instructions

  1. Brew coffee or tea, add to the jug of your high-powered blender along with MCT oil, cacao butter, hemp hearts and stevia. Blend on high for 1 minute. During the last 10 seconds, add collagen. Transfer to a cup and enjoy.

If this is overwhelming…just start by adding a tsp to tbsp. of coconut or MCT to your tea or coffee in the morning. This action step is better than taking none at all.

 

Notes

MCT Oil vs. Coconut Oil: Totally a preference thing. Do what feels right.
How To Make Vegan: Replace the collagen with a touch-more hemp seeds, up to 3 tablespoons (3 tablespoons = 3g carbs, 9g protein)

 

What is MCTs and the Benefits

According to rebootedbody.com, MCT oil is a concentrated form of coconut oil. The extremely healthy saturated fat in coconut is comprised of Medium Chain Triglycerides (MCT). And MCT oil is a concentrated form of that fat. However, according to healthimpactnews.com, MCT oil has had the amazing fat – lauric acid removed and the author states that eating coconut oil is better…if you are confused, don’t be.  Balance it out. I cook with coconut oil and use it on my hair, skin and teeth. I drink MCT oil and use it for my teeth. Play around and find out what works for you.

Benefits…

It’s a boost for your metabolism. MCTs increase the body’s ability to burn more energy by increasing thermogenesis.

It’s a kick-start to awesome weight loss. MCTs may help reduce the size of fat cells, leading to weight loss.

It’s a constant, steady energy. MCTs provide rapid-fire energy, directly to the places that need it most, burns clean and constant without the energy lulls.

Its rocket fuel for your brain. MCTs quickly raise ketone levels to provide your brain with an alternative fuel that won’t die out.

Let me know how adding MCT or coconut oil to your morning changes affects your outcome…

 

Healthy Hugs,

Tanya

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Tanya Morrison has been in the Health/Wellness and Fitness Field for over two decades and had coached and trained many clients during this time. She is a certified Personal Trainer, Precision Nutrition Level 1 Nutrition Coach, Pilates/Aerobics/Yoga Instructor and more. She is the creator of the Busy Mama Reboot 28 day program, 10 Day Body Reset Detox, 30 Days to a New You, Holistic Weight Management System and many more on-line programs. To find out more about these life changing programs check out the testimonials and information at www.moveyourbody.ca

Tanya has created FREE Healthy Living Challenges that you can sign up for HERE, because even though we know all this “healthy stuff” it’s good to be reminded to keep it in our awareness. Tanya created the Busy Mama Healthy Mama Facebook page so that  like-minded mama’s could get great healthy information and recipes in a fun and light-hearted way.

Tanya also teaches many different classes at Move Your Body Studio in Bobcaygeon, www.moveyourbody.ca and has written Healthy Snacks for Kids, Get the Skinny on Skinny Jeans & Living Vibrantly with Raw Goodness – Your Guide to Juicing & Blending, the 21 Laws of Irrefutable Fat Loss, How to Get Rid of Cellulite and more. Her blog, www.tanyamorrison.ca  has lots of great articles to help you navigate your way to the healthy life you want, tons of recipes and great tips!

Tanya presents High Performance Nutrition for Kids and Teens, How to Become an Efficient Fat Burner, hosts Raw Smoothie Parties and many more presentations. Please contact her to set up your presentation.

 

Sources:

http://tanyamorrison.ca/intermittent-fasting-enhance-your-bodys-ability-to-burn-fat/

http://tanyamorrison.ca/feed-your-brain/

http://tanyamorrison.ca/may-25th-gain-energy-lose-fat-registration-now-open/

The Keto Beginning

The Bulletproof Diet by Dave Asprey

 

 

 

 

 

Apr 012014
 

You’ve got to be pooping

better digestion photo

You can do sit-ups and crunches till the cows come home, but if you aren’t moving the waste out of your body, where is it hanging out?? According to Dr. Chang, losing weight is a simple matter of increasing the efficiency of the digestive system.

 Increasing efficiency of Digestive System for Weight Loss

Quality Probiotic

Do you have Irritable Bowel Syndrome (IBS), bloating, gas or constipation, bad breath, acne?  Starting with a high quality probiotic may be just what is needed for you!

Buyer beware- there are lots of probiotics on the market, so go after quality. I use a powered probiotic formula ($33.00) & switch it up with Syntol AMD (advanced microflora delivery) from Upayanaturals. I also consume Xobiotic chocolates from Xocai as chocolate is an amazing carrier for probiotics. (look for reputable sources from your local health food store).

A few probiotic food suggestions include; raw goat milk or kefir on an empty stomach, cultured and fermented vegetables such as kimchi and pickles. Be wary of yogurts as the food colouring, aspartame and sugar content negate the probiotic effect.

Kimberly Synder’s, Probiotic & Enzyme Salad is a wonderful addition to your diet, or if you are short on time, add 2 tablespoons to a 1/4cup of raw sauerkraut to your lunch or dinner.  I purchase mine at the local health food store or Upayanaturals.

Studies have indicated that weight gain and obesity are a consequence of inadequate probiotic levels.1

The ideal healthy ratio of “good” to “bad” bacteria is 85% to 15%, or 9 to 1. Unfortunately, due to lifestyle and environmental factors, the vast majority of the population is severely lacking when it comes to good probiotic bacteria, throwing their gut flora ratio completely out of whack.

These lifestyle and environmental factors include, but are not limited to, exposure to:

  • Sugar
  • Artificial sweeteners of any kind—found in “diet” beverages and food items, chewing gum, yogurt, and even toothpaste
  • Processed foods
  • Chlorinated water
  • Pollution
  • Antacids
  • Laxatives
  • Alcoholic beverages (beer, liquor, wine)
  • Agricultural chemicals and pesticides
  • Antibiotics (from medications and/or antibiotics found in meat and dairy products that we ingest)

 2-minute Belly Rub

digestion rubbing

This exercise works like a gentle colonic irrigation that helps speed up a sluggish digestive system (which usually carries at least 5lbs of fecal matter within it). The exercise effectively metabolizes the fatty tissues around the stomach and intestines, and flushes them out of your body.

Belly Rub Method:

1)      Lie flat on your bed or floor

2)      Expose your abdominal area (tummy)

3)      Rub your hands vigorously to create heat (about 15 seconds)

4)      Place one hand on your belly button and begin to rub in an outward circular motion

5)      Use fairly firm but comfortable pressure at a slow pace (1 circle/second)

6)      Concentrate on the heat building up in, around and throughout your stomach

7)      Do about 40-50 circles (about 2 minutes)

Tips:

  • Important to keep abdominals warm and to warm up hands
  • Do in the morning before getting out of bed and just before you go to bed
  • Don’t do immediately after a heavy meal, pregnant or if you have moderate to severe abdominal conditions

According to Traditional Chinese Medicine (TCM), the stomach is the center of energy. Besides melting away adipose tissue (fat), it can also:

  • Stimulate the abdominal organs
  • Help to speed up slow digestion & remedies constipation
  • Increase blood circulation in the abdominal area
  • Help to heal indigestion, nausea, diarrhea, vomiting and the adverse effects of overeating.

Start your day with….

picture of lemon

A glass of warm lemon or lime water first thing in the morning! This Yogic or Ayurvedic ritual was primarily used for stimulating digestion and eliminating ama, the Ayurvedic term for toxic slime that builds up in the gastro-intestinal or GI tract. Check out the 10 reasons why this is an important addition to your daily routine.

So, what’s all the fuss about this GI Tract and how does it influence weight loss?

In reality, your G.I. tract is MUCH more than a digestion center; in fact, it is quite literally your second brain as well as being “home” to 80% of your immune system.2

So, with all these great tips, improve your digestion, lose some fat and enjoy the health benefits!

 

Don’t forget to include these nifty tricks into your daily living including dry brushing.

digestive-system-12_21

Sources:

The Underground Health Reporter Report #5 – Rib Your Stomach Away in 2 Minutes a Day

http://www.naturalnews.com/033383_lemon_juice_digestion.html

http://articles.mercola.com/sites/articles/archive/2011/01/06/what-you-need-to-understand-about-your-digestive-system-to-improve-your-health.aspx

Brett Hall RD – The Top 10 Gut Fighting Cleansing Foods www.toxicbellybugfix.com

1. DiBaise JK, Zhang H, Crowell MD, Krajmalnik-Brown R, Decker GA, Rittmann BE.

Gut microbiota and its possible relationship with obesity. Mayo Clin Proc. 2008

Apr;83(4):460-9.

2. Steinhoff U (June 2005). “Who controls the crowd? New findings and old questions

about the intestinal microflora”. Immunol. Lett. 99 (1): 12–6.

 

Mar 282014
 

Sugar Kissed Pecan Mylk

sugar kissed pecan milk 005Once upon a time I was known to make pecan pies and butter tarts and consume way too many of them! I had to stop myself from making them because I didn’t have any self control!

One quick trick I learned was to have a (maybe three) pitted date with a pecan inside and believe it or not, without all the pecan filling and pastry this did the trick!

I’ve always loved the creamy caramel taste and have found another recipe that is delicious, nutritious and satisfies the caramel craving. Continue reading »

Mar 172014
 

SHAMROCK MINT CHIP SHAKE

2016-03-25 10.13.25

I love mint!!! It grows in my garden and during the summer I will pick it and freeze it. I will either make Busy Mama Grab n’ Go Smoothie Packs or freeze it on it’s own.

That’s right, you can freeze any greens, check out how! Continue reading »

Feb 112014
 

When the Craving for Chocolate Hits…Enjoy these Fabulous Treats

Yes, chocolate is GOOD for YOU, so go for the DARK, raw or cold-pressed kind and thoroughly enjoy these tasty treats

When I need my chocolate fix, here are some of my go to’s:

  1.  Raw Chocolate Macaroons
  2. Chewy Chocolate Balls
  3. Freezer Fudge
  4. Raw Chocolate-Chia Energy Bars
  5. Energy Bites
  6. You won’t believe this Chocolate Cake
  7. Raw Chocolate Pudding    

Continue reading »

Feb 072014
 

Ten reasons why you should have warm lemon or lime water daily

 

 

(Directly from NaturalNews) A glass of warm lemon or lime water first thing in the morning is surprisingly helpful in several ways. This Yogic or Ayurvedic ritual was primarily for stimulating digestion and eliminating ama, the Ayurvedic term for toxic slime that builds up in the gastro-intestinal or GI tract. This ritual has even more health benefits.

The Ten Reasons Why

1) The warm lemon water helps purify and stimulate the liver. Lemon/lime water liquefies bile while inhibiting excess bile flow. Continue reading »

Feb 052014
 

Sweet Potato Hummus Collard Wraps

by Matthew Kadey, MSc, RD

ready to roll

Delicious! This is my finished product before I rolled it up and ate it!

I love finding great recipes!!!  This one is from Alive’s January 2014 issue. I hope you enjoy it as much as I did.  Just a heads up to start your sprouts about 5 days before you make this and to also time having your avocado the perfect ripeness! Continue reading »

Feb 022014
 

Water….…5 ways to keep you lean

 

Too often we sip, gulp or guzzle too many liquid calories that can show up as an added layer of insulation – which is not what we want when we are donning skinny jeans, bathing suits, tank tops and cute shorts and skirts!

Not to mention that store bought flavoured water can be loaded with artificial flavours, nasty additives and sweeteners.  Making your own is simple, fresh and nutritious.  Use the abundance of the local produce to try different combinations and let me know which one you love the best!

 So, fill up your water jug and try these great additions! Continue reading »

Jan 292014
 

Heart Kisses Juicy Juice

  • 2 apples
  • 2 beets
  • ½ lemon
  • ¼” ginger
  • 2 stalks celery
  • ½ – 1 cup cabbage

Cut up ingredients and put through your juicer!

Enjoy the goodness for your heart and the vitality! Serves 2!

***Please note that if you have diabetes, this is not a great drink for you. You could add chia seeds to bring down the sugar content & add fibre to slow down the rate at which the sugars hit your system and balance your blood sugars, if you would like or reduce to one apple and one beet.  On another note, please know that the box of chocolates or other sugary treat (and avoid the nasty fake sugars) you may want for Valentines will affect your blood sugars…so choose the healthier option and your body will love you!!!

 

Juicy Juices & Succulent Smoothies Tastings & Demos – check www.moveyourbody.ca click monthly calendar to see when this next event is. Or if you have a few people I will host a class for you!!

Need a juicer? Click here

Want more great smoothie recipes, email me at tanya@moveyourbody.ca for your own copy of  Living Vibrantly with Raw Goodness – Your Guide to Juicing and Smoothies

More Great Juices to enjoy….. Cool as a Cucumber, Cinnamon Ginger Nectar, Double Citrus Carrot Juice, Heart Kisses Juicy Juice

 

Are you ready to live even more vibrantly?? Would you like more smoothie and juicing recipes, money saving tips, how to be healthy on the road and how to get more greens into your diet for weight loss and glowing skin?  All this and so much more in Living Vibrantly with Raw Goodness – Your Guide to Juicing and Blending. Order your very own copy today!

Testimonials:

“Tanya’s books are a steal for all the fabulous information she has put together for you!” – Terri S. Holistic Nutritionist

Tanya’s one piece of advice was invaluable to losing 20lbs and keeping it off.  It’s not all about eating and exercise – she really tells the truth and changes begin to happen with her tips. – Sarah, class participant and reader of Tanya’s e-books
Looking for the ultimate guide to energizing, palate-pleasing juices and smoothies that will satisfy you from your taste buds to your toes!!

 

Packed full of incredible information containing

  • The difference between juicing and blending and
    what is right for you.
  • The side effects of losing weight and inches
  • The benefits of an alkaline lifestyle
  • How to juice and blend while traveling or on the
    go!
  • Recipes for adults and children
  • How to save money and time while eating healthy
    food that tastes great!
  • And so much more!

 

Order your copy today – this is a very small investment that will reap big, healthy rewards! Be sure to let your friends and family know- Health is for EVERYONE! Contact tanya@moveyourbody.ca if you have any questions.

 

Jan 202014
 

Come on over to the dark side and enjoy the sweet benefits

9 out of 10 people already eat this and 50% of people crave it….but are you eating the right kind that can: Chocolate squares stacked

  • keep your blood sugars even or reduce them,
  • help you lose body fat (especially from your belly),
  • lower blood pressure
  • lower bad cholesterol
  • reduce your risk of cardiovascular disease
  • offset age-related cognitive decline
  • keep you looking and feeling younger 

The Kuna, an indigenous tribe in Panama, as compared to rest of Panama citizens have a 10 percent less risk of cancer, diabetes, stroke and heart disease because they drink five cups or more of unprocessed cocoa a day.1

David Wolfe says, “this is the NUMBER ONE food for LONGEVITY”2. Check out his great presentation on cacao, click here.

Dr. Oz says that 3,

1)      “The best 100-calorie splurge to protect your skin may be a little candy indulgence that acts like built-in sunscreen: dark chocolate.”

2)        It’s good for your heart – While an apple a day keeps the doctor a way, an ounce of chocolate a day can keep your blood pressure at bay and even lower cholesterol. But the cardiovascular benefits don’t end there. The flavonols in dark chocolate produce nitric oxide, a substance that relaxes your arteries, improving blood flow to your heart.

3)        It boosts your libido
Chocolate has long been known to be a sensual treat, but do you know why? The more than 400 chemicals in chocolate positively affect your body’s “good mood” chemicals, including serotonin, endorphins and even phenylethylamine, known to stimulate the release of dopamine into the body’s pleasure centers (think: happy ending!).

Theobromine, which is present in cacao, kills streptococci mutans, one of the main types of bacteria responsible for tooth decay and improves asthmatic type conditions by opening up the lungs.4

So, why is a Personal Trainer/Health Advocate talking about chocolate and educating her clients to eat it. Because the chocolate that I am talking about is not a candy, it’s an antioxidant rich cold-pressed product. Chocolate is derived from the cacao bean (or cacao bean), however, there are many things that can happen along the way to change it from a SUPERFOOD to BADFOOD (a processed product with no nutritional benefits).

When you consume raw or cold-pressed chocolate you are receiving all the antioxidant value, mineral benefits, neurotransmitter rejuvenating properties and overall health-giving qualities. You will not find any of the fillers that are found in your store bought chocolate candy bar. Even some of the dark chocolate that is now filling the grocery shelves has lost its nutritional value due to being heated.

Cacao means “the food of the gods”. Chocolate isn’t a new invention. In the 1700’s it was so revered by the Mayans and Aztecs that they used cacao beans instead of gold as money. Cortez, who probably introduced Europe to chocolate, wrote: “The divine drink which builds up resistance and fights fatigue. A cup of this precious drink permits a man to walk for a whole day without food”.

cacao beans on trees

 

**Don’t confuse cacao powder with cocoa powder – although they are made from the same plant, cocoa powder is highly processed, often sweetened and not as flavourful. 5

 

There are a plethora of scientific studies on the health benefits of chocolate and none that have been able to prove any negative health effects associated with it (unless the chocolate has additives like dairy or sugar).6

 

For years, I have been researching chocolate and loved the wealth of knowledge I learned from, Naked Chocolate by David Wolfe. You can pick up your copy here.

When I switched from milk chocolate to dark chocolate it took me awhile to find one that I could eat because it just did not taste that great.  After a few attempts I stumbled upon Xocai- a company that sells Healthy Chocolate and for a few years ate it religiously.  I actually sold it for awhile but stopped only because I’m not a chocolate salesperson but rather I like to encompass “everything healthy”.  So while I don’t actively sell it anymore, it still consume it and can get some for you if you like.

To my surprise, the dark chocolate that I didn’t like a few years ago, I now love.  My taste buds had transitioned from milk to dark and now milk chocolate is way too sweet and artificial tasting.  So, give it time and be patient!

I love the raw hand pressed chocolate from Living Libation, here is how Nadine describes her chocolate bars:

Our Chocolate is the love-child of Willy Wonka and Mary Poppins dancing in the rain forest, singing “a spoonful of chocolate helps the plant- medicine go down in the most delightful way”. This raw organic chocolate is created and ground by hand so that all abundant vitality and rich minerals are present. This forest grown, heirloom seed, whole cacao, artisan chocolate and is liberated from dairy, roasting, soy, nuts, refined butter and sugar. Alas, there is nothing to inhibit the gifts of this primordial chocolate packed with nutrient botanical super-foods.

chocolate bars from LL

I also love the Sacred Heart chocolates available at Upayanaturals. They are raw, stone-ground, organic and vegan.

sacred chocolate

 David Wolfe says, “This is clearly the best chocolate bar ever! Take one bite and you will know that Sacred Chocolate has cracked the cacao code!”

Are you ready to try a few recipes using raw cacao?  Let your taste buds dance happily with these great desserts!

 

Raw Chocolate Pudding   LOVE this!!!  So rich and creamy and super delicious.  Sometimes I eat it for lunch!

image001

  • 4 ripe avocados (p.s – anti aging superfood , so eat them up and enjoy your youthful skin)
  • 1/2-3/4 cup pure local maple syrup
  • 1 tbsp pure vanilla extract
  • 1 cup raw cacoa powder*

In a blender (I use my Vita-mix, free shipping code 06-005828), blend all the above ingredients together until smooth.  Cool in the fridge.  Enjoy!  My children also enjoy this.  You can dip some fruit in it for a new adventure.

Or how about, The Willy Wonka with a Side of Oompa Loompas Smoothie

Check out www.moveyourbody.ca or www.tanyamorrison.ca for many more healthy chocolate recipes!

 

Don’t want to eat chocolate?  Then let your skin soak it in! Try the Chocolate Best Skin Ever

 best-skin-ever---chocolate

Fore more information on how chocolate protects your skin, click here.

 

Make a healthy switch today, you’ll be happy you did!

Tanya

Sources:

1 Oprah Magazine, July 2011 pg 85

http://www.sacredchocolate.com/scientific-cacao-chocolate-health-research/history-culture/david-wolfe-TED-talk-raw-chocolate/

3http://blog.doctoroz.com/sharecare/sharecare-top-5-healthy-reasons-to-eat-dark-chocolate

4& 6http://www.secrets-of-longevity-in-humans.com/raw-cacao-benefits.html

5 The Detox Prescription by Woodson Merrell ND