Dr. Natasha Turner, my new hero!!!

Dr. Natasha Turner is has a book called the Carb Sensitivity Program that I feel finally puts into print what I have been researching and experimenting with for years....always feeling like I could not eat certain carbohydrates, even though they were "healthy foods".
The bottom line is that everyone is INDIVIDUAL and not all carbs are tolerated by all people and our hormones...especially insulin, play a huge role in this...
Our modern day diet has messed up a lot of our hormones and made us insulin resistant...the low fat, high carb diets that were recommended in the past have caused more harm than good...
The "low carb" diets that did help people lose weight but were not healthy and ultimately led to rebound weight gain were also giving people a bad example of what carb restricting can do for your body and insulin balance.
It is all about INDIVIDUALITY and finding out what works for you....not eliminating all carbs completely but also realizing that not all carbs are good for everyone...even if they are healthy, nutritious foods.
Think of it as an allergy...if you were allergic to nuts or fish, you would not consume them even if they were full of nutrients and good fats! Your body may not tolerate certain carbs and Dr. Turner's book gives you step by step instructions as to how you can determine what foods you can tolerate.
Dr. Natasha Turner's book is my new "bible" and I recommend it to everyone...
Best of all it is available at Costco! Her website will give you a good idea what her book is about...
http://www.youtube.com/watch?v=HR9ombt98Cw&feature=player_embedded

Her webiste is
www.drnatashaturner.com

Healthy Nutella/Baci chocolate alternative!!

1 tablespoon Hazelnut butter and 2 and 1/2 squares of 85% dark chocolate

1 package of Stevia sugar subsitute (if you like it sweeter, you can add 2)

Mix together with a scoop of chia seeds over a double boiler (boiling water with a bowl over the top to melt chocolate)

Melt ingredients together

Pour mixture onto wax paper or parchment paper and refridgerate for a few hours or enjoy warm and gooey on a piece of high protein bread or pita!

Tastes awesome!!! You can substitute a 70% dark chocolate instead but I wouldn't go less than that or you will not get the health benefits!!
Enjoy!!!

Rules to follow for proper food digestion....

The following information is courtesy of my sister-in-law Patrizia who is currently taking a course to become a  Registered Holistic Nutritionist.

First of all how you eat is as important as what you eat.  The following is called Food Sequence:

1. veggies should always be eaten first

2. carbohydrates second

3. complex proteins last

4. fruit should always be eaten by itself (half an hour before or two hours after each meal)

The sequence in which you eat your food is also how your digestive system digests it.  Different enzymes are used for digesting fat, carbs and proteins.

Also you should always follow these steps for good digestion:

1. Don't drink with meals.  You can sip but don't gulp your beverage because it interferes with the hydrocloric acid in your stomach that helps you digest your food.

2. Chew thoroughly.  The more your food is chewed, the less strain on your body to digest it.

3.  Don't eat when stressed.  Very important. Your stomach will hurt and food will not be digested properly.

4. Eat small meals more often.

5. Don't eat to more than 80% full.

I also like to add that you should stop eating by 7:30 pm.  This gives your digestion system a rest and it could use the saved energy for other parts of your body

Another thing that you may want to be aware of is food combining.

This means:

1. Fats (like butter and olive oil) can be eaten with carbs or protein

2. Veggies can be eaten with carbs or protein

3. Carbs and proteins are NOT to be eaten together at the same meal (Example:  Pasta with tuna is a no no)  This doesn't mean you can never have pasta with tuna but try not to eat it everyday.

Try to also remove foods that you think you might be sensitive too.  Take these foods out of your diet for about two weeks and then reintroduce them back into your diet one at a time for five days. So if you are sensitive to dairy and strawberries for example,  take out both for two weeks and then reintroduce the dairy for five days.  If you are feeling okay after the five days, then reintroduce the strawberries for five days.

Try to eat lots of green leafy vegetables, apples, kale, apple cider in salad dressing (buy the one at Noah's that says "with Mother" that means part of the apple is still there), drink Bio K or Kefir (1/4 cup per day...Liberte makes a good one - this will add the good bacteria to your stomach).  Make sure you eat lots of fiber and drink eight glasses of water.  Green tea is also very good.  Try to stay away from white sugar and white flour.

Thank you Patrizia for your words of wisdom!!!

Cinammon Almond Balls...sweet treat!

1cup of almond meal and 1/2 cup of vanilla protein powder

Add 1tbsp of ground cinammon

Add 1/4 cup of Splenda or natural sweetener like Stevia (see package for equivalent amount)

Beat or whisk 2 egg whites until they begin to stiffen

Quick protein snacks

These little protein packed balls are great for a post workout bite.  Keep them refridgerated for up to a week.
Ingredients

• 3 scoops of chocolate or vanilla protein powder
• 1/4 cup ground flax seed
• 1/2 cup natural almond or peanut butter
• 1 tbsp of cinnamon (optional)
• 1 scoop (tbsp) of chia seeds
• splash of vanilla extract (optional)

Mix all ingredients together and roll into 1 inch balls. 
You may want to wet or oil your hands before rolling the dough into balls as they are sticky. 

Refridgerate for at least an hour and then enjoy this protein packed snack after your next workout or with a cup of coffee!

Quick healthy meal ideas...

My favourite veggie burgers...great for quick meals and snacks.

100 calories, 4 g of fat and 0 saturated fat.  Only 7g of carbs.  Each burger has 12g of protein and 2g of fibre! You can find them at most grocery stores in the veggie section or in large box at Costco.

 Roasted broccoli...quick and easy and very nutritious! Just wash broccoli and cut into pieces.  Toss with olive oil and salt and pepper. I added cayenne pepper for a kick of spice that helps boost metabolism.  Roast at 375 for about 20 minutes.  Check on the broccoli and toss as needed to ensure even cooking.  They will stay slightly crunchy and you can drizzle with sesame oil and chia seeds after you take them out of the oven.
Delish!!!