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Email: Michelle@making-strides.ca

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Holistic Nutritional Consultant

Advanced Metabolic Balance Coach

Women Talk Events, Calgary South Director

Published Author

Certified Professional Co-Active Coach

Iridologist

© 2017 by Michelle Post. Proudly created with Wix.com

 

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Macronutrients

Today I want to talk largely about the macronutrients of food, as I’m hearing and reading too many mixed ideas about what people actually think they are.

In foods we have three “macronutrients” and many “micronutrients”. We are going to focus on the Macros so we can all get on the same page.

Macronutrient #1: Carbohydrates

I can’t even count how many people I’ve come across that tell me they don’t eat carbs, and when I ask them if they are on Atkins or the Ketogenic diet, they tell me that they actually do eat different fruits, nuts, berries, vegetables, etc. These are all carbohydrates.

Carbohydrates pertain to foods that have a specific make-up of the elements of carbon, hydrogen and oxygen in a ratio of 1:2:1. Basically carbon and water = carbo-hydrate! How fun. This is a macronutrient group itself and can form a multitude of different foods available to us. They can come in simple carbohydrates (foods that convert to sugar easily), complex carbohydrates (foods that tak...

How does oxygen affect our weight releasing strategies.

Most of us know that we need oxygen to live. But why has it been put into our physiology, what does it do that is so dang important?

How does oxygen work

Firstly we breath in valuable oxygen from the air. The air has a mishmash of ingredients in it, and we require 19.5% to 23.5% approximately to be oxygen. Our regular air is around 21% oxygen.

Our bodies breath in the air and our lungs exchange the oxygen for other toxins, that we breath out. The oxygen enters our blood stream and attaches onto the red blood cells. It then gets delivered into our cells.

Oxygen helps create ATP, or cellular energy and is super important when we exercise. We obviously need this energy to have a great workout. Oxygen combines with glucose to convert to cellular energy. If there is not enough oxygen, then glucose may not get converted to ATP, and instead, the glucose may convert to lactic acid which can cause fatigue. We use up a lot of this oxygen dur...

Some people have a really hard time "eating their vegetables".  I've come across many people who just don't have the palate for them.  Their taste-buds have been hijacked by all the grains and sugars out there.  Or it could be a gut issue and some vegetables can be hard on those who have stomach ailments, which used to be my case.

Its still important to "eat your veggies" because they are chock full of different nutrients and essential fibers that bind with toxins to help remove them.  And one simple way to improve your eating regime is to add green. Sound boring?  It might be, if you are only thinking lettuce, and perhaps iceberg lettuce at that.

Green leafy vegetables are some of the most nutrient dense and quickest to prepare.  Always clean them well and make certain not to over cook – they should retain their vibrant green colour.  You may wonder where to start as you explore the leafy green alternatives.  Here are some ideas to help you out. 

Lettuc...

The words “weight-loss” and “snacks” often appear in the same sentence.  (For the purposes of speaking in a positive light, I want to change the word "weight-loss" to "weight-release". )

But that might also bring thoughts of "tasteless," "cardboard," and "completely unsatisfying."

Right?

Let me give you my best weight-release friendly snacks that aren't just nutritious but also delicious!

What’s my criteria you ask?

They have to be nutrient-dense whole foods where a little goes a long way;  foods that contain protein and/or fibre.

1 - Nuts

It’s true - nuts contain calories and fat, but they are NOT fattening!

Well, I’m not talking about the “honey roasted” ones, of course. Those probably are fattening.

Studies show that people who eat nuts tend to be healthier and leaner.

By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown...

Food intolerances or "sensitivities" can affect you in so many ways.

And they’re a lot more common than most people think.

I'm not talking about anaphylaxis or immediate allergic reactions that involve an immune response. Those can be serious and life-threatening.  If you have any allergies, you need to steer clear of any traces of foods you are allergic to, and speak with your doctor or pharmacist about emergency medication, if necessary.

 What I'm talking about, is an intolerance, meaning you do not tolerate a specific food very well and it causes immediate or chronic symptoms anywhere in the body. Symptoms can take hours or even days to show themselves. And symptoms can be located just about anywhere in the body.

        

This is what makes them so tricky to identify.

Symptoms of food intolerances

There are some common food intolerances that have immediate and terribly painful gastrointestinal symptoms, such as lactose intolerance or celiac disease. These...

Last week I had a deep debate with several wonderful Metabolic Balance Coaches and a Ketogenic Advocate.  I was absolutely under the belief and knowledge that Metabolic Balance could in no way put a person into ketosis.  I was definitely schooled. 

What is Ketosis?

Ketosis is a nutritional process characterized by serum concentrations of ketone bodies over 0.5 mM, with low and stable levels of insulin and blood glucose.  The main ketone bodies used for energy are acetoacetate and β-hydroxybutyrate, and the levels of ketone bodies are regulated mainly by insulin and glucagon.

Ketosis - Wikipedia

Definition of ketosis – Merriam-Webster Dictionary: an abnormal increase of ketone bodies in the body.

So basically, ketones can be created during the fat burning process, and used as energy instead of glucose.  Glucose is our prime energy source that our bodies require, to deliver to our cells and our cells then turn that into energy.  When we eat higher amounts of carbohydrates,...

Those of you who know me, know that I love enzymes.  Especially for those who have digestive disturbances and are not breaking down foods properly.  But did you know that not everyone should be taking digestive enzyme supplements; and not all of them are created equal.

As a practitioner, I find that many people with digestive issues want to jump straight into using a supplement. And many times I would rather try other strategies first. Not to mention, that some supplements can be harmful if used inappropriately.

So, let’s dive into a few of the common digestive enzymes, what they do, and who should NOT take them.

What are digestive enzymes?

Technically, “enzymes” are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb.

Oh, and they all end with “ase”.

As I just hinted, “digestive enzyme...

STRESS!!!

Its causes are absolutely everywhere. Would you agree?

Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency and then return to normal after we’ve fought or flew. But, that doesn’t happen too much in our society - it becomes a long-term reaction. It becomes chronic.

You’ve probably heard of the main stress hormone, called “cortisol.”  It’s released from your adrenal glands in response to stress. It’s also naturally high in the morning to get you going, and slowly fades during the day so you can sleep.

Did you know that too-high levels of cortisol are associated with belly fat, poor sleep, brain fog, high blood pressure, high blood sugar, and even lowers your immunity?

Do you experience any of these? Well, then read on because I have a list of foods, nutrients and lifestyle recommendations to help you lower this stress hormone naturally!

Foods and nutrients to lower cortisol

Let’s start with...

February 21, 2018

I haven't previously done a workshop on milk ferments as I've had such issues with milk.  My own negative experiences with milk intolerances and sensitivities have included sinus pain and weight gain and inflammation.  When I take out milk, I seem to be much better.  

But I've always found a difference in how much fat is in milk.  The skim kind or 1%-2% have been the main culprits.  All the nutrients have been taken out of it during the pasteurization process.  When I have had higher fat milk products, cheeses, yoghurts and milk Kefirs, it really takes a long time, and a lot of eating these, to create any issues.  

Most of you know that my program is called Metabolic Balance and its personalized for each individual.  My latest, fabulous personalized program, included yoghurt.  While I've always been curious about fermenting milk, I figured, hey why not, I have this fantastic Instant Pot that has a yoghurt function on it.  I'll give it a go....

February 15, 2018

Having a food intolerance is not fun. It can cause abdominal pain, discomfort, and nausea. It also causes embarrassing symptoms like flatulence and diarrhea. Other symptoms linked to food intolerances include muscle or joint pain, headaches, exhaustion, and even skin symptoms like rashes and eczema.

Dairy is just one of those foods that many people seem to be intolerant of.  I have a ton of experience with this specific intolerance and allergy.  Let’s talk about the main components of milk that people react to: lactose, casein, and whey.

Milk sugar (lactose) intolerance

It’s estimated that up to 75% of adults are lactose intolerant. Lactose is the carbohydrate “milk sugar” naturally found in most dairy products. Lactose intolerance is so common you can buy lactose-free milk in your regular grocery store. Lactose-free products are treated with the enzyme “lactase” that breaks the lactose down before you ingest it. It’s this lactase enzyme that is lacking in most people who are la...

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