Eating Rules to Balance Your Weight & Increase Energy

Scintillating Health & Vitality

I was coaching a client recently and her weight was stuck at more than she wanted and had less energy than she needed to really thrive. She thought she was doing all the right things and couldn’t understand why she hadn’t made a bigger shift. We took a look at some of her daily habits and made a few simple adjustments that have made a big impact. The key is to start where you’re at and add in more nourishment rather than making drastic changes.
She had made some significant changes in her eating habits such as converting from dairy milk to Almond Milk and Coconut Water for her post practice drink of choice. What she didn’t realize is that there is a dramatic difference in the quality and nourishment of various so-called good for you foods.

Almond Milk

She mentioned to me that she uses almond milk as the base of her smoothies which is great. But then, we discovered the almond milk she was using had 7g of sugar and was not organic. The easiest step to improve this option is to check the grams of sugar and buy the un-sweetend version. To boost your nourishment to an optimal level, try making your own Almond Milk. I made a short video on how to make your own Almond Milk by soaking, sprouting and making a fresh, raw choice that is easier to digest by releasing the lipase in almonds an enzyme which helps break down body fat. Watch this Short Video on how to make your own…Sprouted Almond Milk.

Coconut Water
Switching to coconut water was her post practice drink which is packed with nutrients, however the brand she was using had 36g. of sugar. To boost this choice I suggested she switch to Raw, Organic, Coconut Water. My favorite is by Harmless Harvest which is significantly lower in sugar. Plus choosing raw means higher nutrient bioavailability and elevated sourcing standards.

Fats
My client was significantly reducing all fats from her diet. Not only was it affecting her weight, but her hair, skin and nails were suffering as well. Getting rid of the Trans Fatty Acids such as butter, margarine, cheese, and processed foods is a good choice, but we need the unsaturated good fats as a major source of energy for our bodies. These “good” unsaturated fats include the essential omega 3 fatty acids that help lower the risk of heart disease & cancers.
Fats in their natural, unprocessed form, serve five major functions
1. They build cell membranes.
2. They aid in the production of hormones.
3. They raise metabolism and create energy.
4. They protect the body by buffering & neutralizing acids.
5. They provide lubrication to the body so that the cells are free to move.
6. Unprocessed fats are any fats that occur in their natural state. The best examples are the fats contained in avocados, olive oil, almonds & flax seed oils.

Go Green and Alkaline Your Body
If you are overweight, you most likely do not have a “fat” problem, you have an acid problem! Too much acid in the body, acidosis, has two consequences: First, it will likely cause the body to produce insulin, and thus, to store more fat. Second, it will cause the cells to break down due to the pressure to continually produce insulin.
Too much acid decreases the oxygen affinity of hemoglobin in the blood.
The free radical damage of cell walls and membrane structures is accelerated. Consequences of this include premature aging, eyesight & memory problems, wrinkles, age spots, poor hormone regulation & more.
When blood plasma becomes more acidic, it acts as a chemical irritant that slowly attacks & eats away at the smooth muscle tissues of the inner walls of arteries & veins, weakening the structural composition & creating irregular blood pressure.
Acid increases the likelihood of cellular mutations.
The body has decreased access to energy reserves due to inhibition of efficient cellular & body metabolism.
An acidic pH allows the binding of cholesterol to heavy metals & other cellular debris, increasing the rater at which plaque builds up in the vascular network.
Simple Ways To reduce Acid & increase Alkaline
Put lemon in the water you drink throughout the day
Use lemon & a tiny bit of good Celtic sea salt on your salad
Substitute sprouted wheat breads & pizza crusts for white or wheat bread.
Keep a fresh salad in the refrigerator so you always have on ready to eat.
Green Juice daily

Here are a few of the final rules my client incorporated that balanced her weight and boosted her energy.

1.Drink Water Before & After Your Meals Not During.
Drinking in advance of eating will fill you up, and stop you from overeating. In addition, refraining from drinking water will give you the chance to breathe correctly, aiding in digestion.
If your thirsty during your meals it means you don’t have enough water content in your meals or you have not hydrated enough during the day.

2. Eat in a Relaxed State
Eliminate all distractions, including the TV & Internet.
Chew your food slowly, taking in small bites & maintain a tranquil state.

3. Eat Comfortable Amounts of Foods.
Americans have a distorted sense of portion sizes. The Japanese culture practices Hara Hachi Bu which means eat until you are 80% full. Switching from a Super-size portion,to the 80% full philosophy is a rule worth adopting.

4.Eat Organic Foods
Consistently ingest food that is free of modern pesticides, antibiotics or growth hormones.

5. Timing is Everything
Eat small amounts every 3-4 hours

6. Add Supplements to your Diet As Needed

The best advice is to start where you’re at and add in more nutrient versions of what you love. Look at all your choices and be conscious of the hidden sugars, pesticides and processing.

Sprouted Almond Milk

images-1Sprouted Almond Milk
If you’ve never tried nut milk, you’re in for a treat! It tastes so much better than cow’s milk and is easy to make. The following are 5 easy steps to making the most nutritious and delicious almond milk.
1) Soak 1 cup of raw organic almonds in 2 cups of filtered water with a few spritzes of food-grade 3% H2O2 to kill off any bacteria. Soak for 2 days, changing the water twice per day – once in the morning and once in the evening. (Double the quantity if you want to make a larger batch.)

2) Soak for approximately 48 hours because it allows the almonds to begin sprouting which changes the nutritional composition and maximizes nourishment.
Have you ever eaten shelled sunflower seeds? Then you know that they are slightly oily and contain fat. How about that same sunflower seed 10 days later after it’s sprouted into a sunflower green? Now it’s green crunchy, fresh and plump with water. Where did the fat go? The process of sprouting changed the nutritional composition of the seed.
When you sprout almonds, you will see a tiny bud starting to form at the tip of the almond and a crack down the center where the almond is about to split so the sprout can emerge. This will only happen if the almonds are truly raw, fresh and viable.

3) Place the cup of almonds in a high-speed blender or Vitamix with two cups of water, a pinch of Celtic Sea Salt and an optional sweetener like vanilla bean seeds, or yacon syrup. I prefer just a little yacon syrup since it is sweet,and has an extremely low glycemic index. If you are making a flavored milk like chocolate milk or chai, now is a good time to add the raw cacao or spices. Blend at high speed. Taste test your milk and adjust to desired flavor.

4) Pour the almond milk through a nut milk bag and squeeze to separate the almond pulp from the milk. The almond pulp can be used to make other treats like raw almond cookies, but the pulp will only keep fresh for 1-2 days refrigerated unless you dehydrate it into almond flour.

5) Viola! You’re done and now you can enjoy your almond milk straight or use it to make a creamy smoothie, add to recipes, breakfast cereal,and so much more.
Watch this 3 minute video and view the steps in action. http://www.youtube.com/watch?v=s9UirLp5vtw&feature=c4-overview&list=UUDBizofTVWVUib_JsxwxBWg