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November 23, 2017

You knew there was a bit of an over-emphasis (borderlining obsession) about cholesterol, right?

Before we jump into some myths let's make sure we're on the same page when it comes to what exactly cholesterol is.

Myth #1: “Cholesterol” is cholesterol

While cholesterol is an actual molecule, what it is bound to while it's floating through your blood is what's more important than just how much of it there is overall.  In fact depending on what it's combined with can have opposite effects on your arteries and heart.  Yes, opposite!

So cholesterol is just one component of a compound that floats around your blood.  These compounds contain cholesterol as well as fats and special proteins called “lipoproteins”. 

They're grouped into two main categories:

●     HDL: High Density Lipoprotein (AKA “good” cholesterol) that “cleans up” some of those infamous “arterial plaques” and transports cholesterol back to the liver.

●     LDL: Low Density Lipoprotein (AKA “bad” cholesterol) t...

November 16, 2017

I just love Brussels Sprouts.  Especially when they've been crisped up either in the oven or panfried.   Their outer leaves fall off and crisp up so nicely it adds a different dimension to the whole taste sensation of the dish.  Here is a great whole foods recipe that just makes your taste buds dance.

Recipe (High fiber side dish): Garlic Lemon Roasted Brussels Sprouts

Serves 4

1 lb Brussels sprouts (washed, ends removed, halved)

2-3 cloves of garlic (minced)

2 tablespoons extra virgin olive oil

2 teaspoons fresh lemon juice

dash salt and pepper

Preheat oven to 400F. 

In a bowl toss sprouts with garlic, oil, and lemon juice.  Spread on a baking tray and season with salt and pepper.

Bake for about 15 minutes.  Toss.

Bake for another 10 minutes.

Serve and Enjoy!

Tip:  Brussel sprouts contain the fat-soluble bone-loving vitamin K.  You may want to eat them more often.

Additional Love:  Try mashing up an avocado with some garlic, sea salt and some onion powder and add that overtop fo...

November 14, 2017

You totally want to ditch your scale, don't you?

You may have this weird kind of relationship with your “weight”. 

I mean, it doesn't define you (obviously).

What you weigh can matter but only to a certain extent.

Let's look at your waist circumference (well...you look at yours and I'll look at mine).

Waist Circumference (AKA “Belly Fat”):

Do you remember the fruity body shape descriptions being like an “apple” or a “pear”?  The apple is kinda round around the middle (you know – belly fat-ish, kinda beer belly-ish) and the pear is rounder around the hips/thighs.

THAT is what we're talking about here.

Do you know which shape is associated with a higher risk of sleep apnea, blood sugar issues (e.g. insulin resistance and diabetes) and heart issues (high blood pressure, blood fat, and arterial diseases).

Yup – that apple!

And it's not because of the subcutaneous (under the skin) fat that you may refer to as a “muffin top”.  The health risk is actually due to the fat inside the abdomen covering the...

November 9, 2017

Brazil Nuts have been my long-time favorite nuts.  I find them actually sweet to taste and they crunch so perfectly in my mouth.  They are full of loving selenium which has many functions in the body.  Selenium acts as an antioxidant, immune system enhancement, protection against heavy metals, growth and development, and thyroid gland support (metabolism regulator).

Men have greater need for Selenium due to its storage in the testes and seminal vesicles.  It helps function in sperm production and motility.  Fun!

Try out this deliciously rich Chocolate Chia See Pudding to get your selenium intake.  Taking in any nutrient to should be in a whole foods form as there are so many other nutrients that compliment eachother.  I'd love to hear your thoughts.

Recipe (Selenium-rich): Chocolate Chia Seed Pudding

Serves 4

½ cup Brazil nuts

2 cups water

nut bag or several layers of cheesecloth (optional)

½ cup chia seeds

¼ cup unsweetened cacao powder

½ teaspoon ground cinnamon

¼ teasp...

November 7, 2017

You may feel tired, cold or that you've gained weight.  Maybe your digestion seems a bit more “sluggish”.

You may be convinced that your metabolism is slow.

Why does this happen?  Why do metabolic rates slow down?

What can slow my metabolism?

Metabolism includes all of the biochemical reactions in your body that use nutrients and oxygen to create energy.  And there are lots of factors that affect how quickly (or slowly) it works, i.e. your “metabolic rate” (which is measured in calories).

But don't worry – we know that metabolic rate is much more complicated than the old adage “calories in calories out”!  In fact it's so complicated I'm only going to list a few of the common things that can slow it down.

Examples of common reasons why metabolic rates can slow down:

●     low thyroid hormone

●     your history of dieting

●     your size and body composition

●     your activity level

●     lack of sleep

We'll briefly touch on...

November 1, 2017

Who doesn't love a warm afternoon bevvie on these cold days.  This is an easy whole foods one and full of love.  

Recipe (Caffeine-free latte for your afternoon “coffee break”): Caffeine-Free Chai Latte

Serves 1-2

1 bag of rooibos chai tea (rooibos is naturally caffeine-free)

2 cups of boiling water

1 tablespoon tahini

1 tablespoon almond butter (creamy is preferred)

2 dates (optional)

Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.

Discard the tea bag & place tea, soaked dates, tahini & almond butter into a blender.

Blend until creamy.

Serve and Enjoy!

Tip:  You can try this with other nut or seed butters to see which flavour combination you like the best.  Cashew butter anyone?

Michelle Post is a C.H.N.C. Holistic Nutritional Consultant and a graduate of the Metabolic Balance® Program (2016), Business Wellness Systems (2015) the Canadian School of Natural Nutrition 2015, and graduate of the Coaches Training Institute (2009).  

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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

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