Meal Timing, Thermic Effect of Food, CICO, and ‘Starvation Mode’ – Real or BS?

Meal Timing, Thermic Effect of Food, CICO, and ‘Starvation Mode’ – Real or BS?

“If you don’t eat enough calories, your body will go into ‘starvation mode’ and it will hang onto fat, and you will gain weight.” “You should eat six small meals instead of three to lose weight.” I’m sure you have heard these before.  The girl from accounting says them.  I used to say it myself. Though I had no proof, it sounded like it made sense.  I mean, our bodies do respond to stress in times of crisis – so surely it is designed to literally ‘stall’ metabolic processing so that we don’t die? This blog post is all about popular things people say to justify why losing weight is complicated and futile. Spoiler alert: It’s not. But let’s look at the first item on our list: Thermic Effect of Food First, let’s look at TEF – the thermic effect of food or the amount of energy expenditure above the basal metabolic rate due to the cost of processing food for use and storage. (Whew – that was a mouthful!) The TEF averages at about 10% of a person’s caloric intake and varies based on macro groups – i.e. dietary fat is easier to process than protein. For example, when you… View Post
Total Body Conditioning Boot Camp Workout

Total Body Conditioning Boot Camp Workout

I have such a strange relationship with blogging these days, but not with writing.  I have been writing quite a bit over the past year, but in a more personal way that I am still unsure if or how I will use that work. As I have mentioned (for like three years now), I don’t know what I am doing with Beets Per Minute.  On the one hand, it was my first attempt at blogging, and I met some great people through it and learned a lot about myself in the process.  On the other hand, I have also been through some very conflicting things about myself both professionally and personally. I love health and wellness.  I have certifications and professional qualifications in massage, acupressure, personal training, nutritional therapy, fitness nutrition, eating psychology, and cognitive behavioural coaching.  Since making health and wellness a priority in my life after losing my father in 2011, I have stuck with always making time for fitness.  I truly believe that fitness is my higher power.  On the days when I don’t exercise – even just a ten-minute walk around the block – I can tell just how much that impacts my state of mind… View Post
Repairing Health After Alcohol

Repairing Health After Alcohol

“Take care of your body. It’s the only place you have to live.” -Jim Rohn So, maybe you’re taking a break from drinking or decided to give it up for good – whatever the duration or reason there are some lifestyle adjustments that can be made to maximise the break to your mind, body and soul. Steps for Repairing Health After Eliminating Alcohol DRINK MORE WATER. Even if you are a religious drinker of water throughout the day, after kicking the sauce, you are going to want to switch to water and make sure that you stay hydrated and flush the body out by consuming a litre or more (6-8 glasses) of H2O each day. INCORPORATE VITAMINS AND MINERALS DAILY. Alcohol consumption inhibits the body’s ability to fully absorb all of the nutrients it needs, so a great habit would be to incorporate a multivitamin and B Vitamin regimen daily. Many vitamin supplements these days include all the essentials (including B complex), antioxidants and probiotics. An excellent all-in-one to check out is the Complete Multivitamin Complex by Bulk Powders. EAT A BALANCED DIET. I don’t know about you, but even though I tried my best to eat a healthy diet… View Post
A Nutritional Therapist Explains Sugar

A Nutritional Therapist Explains Sugar

So, there’s a lot of buzz, hype, and confusion about eating sugar. Is it good? Bad? Am I overeating it?  Well, this post comes after much thought and years of research, reading, and also working with people who are looking to change their eating habits.  It’s easy to get confused about sugar, and truthfully, trying to get to the bottom of the truth about sugar, is enough to make you stress eat Skittles, am I right?  If you want to navigate your way through the (not so sweet) confusion when it comes to sugar and your diet, you need only to read on as a nutritional therapist explains sugar.   via GIPHY By now, it’s almost a broken record to hear about how sugar is the enemy, and it no doubt is public enemy number one in obesity (childhood and adult), heart disease, and diabetes.  The truth is, most people don’t know the difference between the various types of sugars in the foods they eat. A sugar calorie, unrefined Simple sugars are called monosaccharides and include glucose (also known as dextrose), fructose and galactose. Monosaccharides are the simplest units of carbohydrates and the simplest form of sugar. They are the building… View Post
The Important Health Benefits of Spirulina

The Important Health Benefits of Spirulina

When I was 17, during my summer break between my junior and senior years of high school,  I worked at a restaurant with some interesting characters, let me tell you. I worked with this lady; we’ll call her for anonymities sake, Cindy.  Cindy was in her early 50’s and didn’t have a single wrinkle on her face or grey hair on her head, despite her vocation, she seemed biologically unphased by life. Now Cindy wasn’t a marathon runner or even a ‘clean eater’ — though that term wasn’t quite as relevant as is today — and she was a longtime cigarette smoker. One day I just asked her, “Cindy, how is it that you smoke and eat fried fish and have no wrinkles, grey hairs, and look like you’re still in your thirties?”  She said, “I dunno, I guess it’s because I drink chlorella and spirulina.  Every day.” I didn’t know what the hell she was talking about, honestly, to me, it sounded like witchcraft.  But she explained to me that she was talking about drinking blue-green algae.  As you can imagine, at age 17, I thought she was bullshitting me.  Completely.  I’d believe she ate sea scuz every day… View Post