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Get Weight Loss Going

Susanne is on a weight loss journey aiming to lose 40 pounds by November for her 15th wedding anniversary. After losing about 22 pounds she approached the show for help achieving her goals. After going through her food journal nutritionist, Miranda Malisani has a few tips for expediting the weight loss process.

Follow the 10-5-5 Rule within an Hour of Waking

Susanne begins her day with a piece of whole wheat toast and margarine three hours after waking. Since she’s waiting too long to eat her metabolism is slowing and derailing her weight loss efforts. Without that boost she misses out on the sustained energy she would be getting which would make positive food choices throughout the day much easier. The breakfast has very little protein, fibre and healthy fats and leaves her feeling dull in the early afternoon.

Susanne should start her day with a power plate following Miranda’s 10-5-5 rule: a meals with 10 grams of protein, 5 grams of fibre and under 0-5 grams of sugar.

Breakfast options:

Spelt and wild rice bread with one tbsp of raw almond butter sprinkled with one tbsp of hemp hearts (12 grams of protein, 6.5 grams of fibre and no added sugar).



Buckwheat Porridge Ingredients:
  • 1 cup buckwheat groats, rinsed
  • 2 ½ cups nondairy milk of choice
  • 1 tsp ground cinnamon
  • ⅛ tsp fine sea salt
  • 1 tbsp walnuts
  • 2 Medjool dates pitted and chopped
  • 1 tsp chia seeds
  • Dollop of raw honey or maple syrup if needed
Instructions:
  1. In a large saucepan combine the buckwheat, milk, cinnamon, and salt.
  2. Bring to a boil over medium-high heat.
  3. Reduce heat to low and simmer, stirring occasionally, about 30 minutes or until soft and tender, most of the liquid should be absorbed.
  4. Stir in walnuts, dates, chia seeds and honey
Find Healthy Alternatives
Swapping out processed foods with better alternatives will eliminate most of the preservatives, additives, artificial ingredients, sodium and sugar from her diet. It’s wise to try a sample of new health-inspired products to avoid investing a lot of money.

If Susanne spends some energy learning a few simple recipes every week and introduces these into her diet, in a few short months she will have a brand new meal repertoire. Using organic spice blends are a creative way to give dishes a healthy boost of flavour. You can also make your own salad dressing with the chart below.

Make your Own Dressing:
Create your own salad dressing with the 3:1 ratio; three parts oil and one part acid

3 parts Unrefined Oil and 1 part Vinegar or 1 part Citrus
Olive Apple Cider vinegar Lemon
Sesame Rice Orange
Cold pressed flax Umeboshi Plum Lime
Almond Balsamic Grapefruit
Avocado Red Wine  



Additions:
  • Herbs: basil, thyme, rosemary, oregano, dill, mint, ginger, chives, onion
  • Seasoning: unrefined sea salt, liquid soy seasoning, sea kelp seasoning, coconut sap, and light miso
  • Creamy texture: blend in organic tofu, raw nut/seed butters (almond, cashew, sunflower) or avocado

Calm Carb Cravings

Craving carbs is often the result of the body’s desire for something which we perceive as its need for instant energy. Simple carbs create blood sugar instability. The result is a crash effect after the instant increase in energy. This cycle always leads to more cravings and weight gain.

Balance Blood Sugar: Replace processed and refined carbs, like white bread, pasta and rice with carbs that contain fibre and whole nutritious grains. Oats, quinoa, brown rice, wild rice, buckwheat, and sweet potato are just a few of the most delicious options.



Fulfill Key Nutrient Needs: Reach for a dark leafy greens, like swiss chard, collard greens, kale, spinach or dandelion greens. Full of minerals and vitamins, leafy greens help to fulfill nutrient deficiencies and in turn reduce cravings. Enjoy them in a salad, smoothie, or steam them to accompany a meal. Aim for one cup per day to start and increase the amount over time as they can initially cause detox symptoms.



Reach for Brain Boosters

Protein: (Eaten at every meal) protein contains tryptophan, an amino acid, which is a precursor to serotonin, the happy hormone.

Healthy Fats: are a good mood food and essential for brain health. Reach for wild fatty fish two or three times per week, a tablespoon of chia seeds or hemp hearts, a quarter of an avocado or one teaspoon of healthy oil (olive oil, flax oil, avocado oil, coconut oil, camelina oil).

Vitamin-B6 Rich Foods: help convert tryptophan into functional serotonin - avocados, green peas, walnuts and chicken.

Miranda Malisani
www.mirandamalisani.com
@mirandamalisani

The information provided on the show is for general information purposes only.  If you have a health problem, medical emergency, or a general health question, you should contact a physician or other qualified health care provider for consultation, diagnosis and/or treatment. Under no circumstances should you attempt self-diagnosis or treatment based on anything you have seen on the show.

How do you keep a healthy lifestyle?

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