blood sugar

I'm Eating Healthy...So Why Don't I Feel Great?

I'm Eating Healthy...So Why Don't I Feel Great?

You’ve exchanged your caramel macchiato and chocolate chip cookie for a matcha tea and an apple. You’re doing everything “right” and you’re eating so many veggies you feel almost rabbit-like. So…why don’t you feel great?

Top 4 Foods to Remove From Your Diet Today

Top 4 Foods to Remove From Your Diet Today

"Once I've added some nice, beautiful, healthy whole foods into my diet, which foods should I squish out first?". This is a good question, so here are my recommendations:

5 reasons we crave SUGAR

5 reasons we crave SUGAR

One of the most popular questions I get is; “Could I be addicted to sugar? I feel like I can’t stop eating it”.

I love sugar too. I love the taste of sweet foods; that warm, lovely, comforting feeling of biting into something sweet.

The terrible "Angry-Hungries"

The terrible "Angry-Hungries"

Do you ever feel your personality changes when you’re hungry? Does your patience, kindness, and empathy go out the window and are replaced with frustration, anger, and the urge strangle someone? And you need to eat NOW. Not in an hour, or even 5 minutes. NOW.

Lessons from the Mediterranean

Lessons from the Mediterranean

Maybe it's because I live in the Okanagan Valley with its lovely Tuscan feel. Or maybe it's because I love whole, healthy, yet simple food. Whatever it is, I love mediterranean cooking.

Take Control Of Your Allergies!

It would usually happen around this time of the year. I would wake up in the morning and suddenly become a giant ball of mucous. Yes, it was really that attractive :). For most of the spring I would sneeze and sneeze and then have a bit of a break in July...until August hit. Oh, ragweed season. Itchy, watery eyes joined my sore, runny nose for August and most of September. It wasn't a nice way to spend the summer.

sneezing
sneezing

All of this ended about 5 years ago when I gained control over my allergies. You see, when our immune system is over-stimulated, it gets confused and stops being able to recognize the difference between a virus/bacteria and pollen/dust. This causes our immune system to react to things we inhale...things that shouldn't stimulate our immune system. On the other hand, when your immune system is balanced and happy, it can tell the difference between pollen and a virus and we can enjoy our spring and summer. How do you balance your immune system? For many of us, it's through food.

Food, specifically undigested protein, looks just like a virus or bacteria and our immune system creates an antibody to it. We see this in life-threatening reactions like anaphylactic shock to nuts or shellfish. We can also have a much quieter, non-life threatening reaction to an undigested protein, which can over-stimulate our immune system and lead to seasonal allergies, eczema, and many inflammatory conditions. These are usually referred to as food sensitivities. What I've seen over and over again in my practice is that once we discover the foods that you aren't digesting properly you can gain control over allergies, eczema, and many inflammatory conditions!

You don't need to suffer this summer, take control of your health today!

6 Weeks to Allergy-Free

happily allergy-free
happily allergy-free

Are you tired of spending your summer dealing with allergies? Are you dealing with the horrible itch of eczema? Join me for 6 weeks to discover your food triggers and balance your immune system.

I will take you through the protocol of discovering your food triggers and balancing your immune system. When you join this online program, you will get:

- The allergy protocol - Weekly healthy, whole food meal plans and recipes - email advice and support - Information on how to continue the program long-term and begin to reverse your food sensitivities*

*This only includes food sensitivities. True food allergies, ones that stimulate an anaphylactic reaction should be removed from the diet permanently.

Investment: $100 for the online program

Contact me to answer your questions and to register for this program.

Why We Don’t Eat What We “Should” Be Eating

I need to start with a spotlight on the word “should”…it’s a big pet peeve of mine. We’re constantly weighed down with what we “should” or “shouldn’t” be doing. We “should” all over ourselves! This is not helpful. The moment we use the word “should” we judge ourselves.

Look at these two sentences:

  1. I should be eating more vegetables.
  2. I could be eating more vegetables.

The latter is a statement, while the former has a big weight of judgment added to it. After a while, all of these “shoulds” we fill ourselves with start spilling out and we start to tell others what they “should” be doing.

“Should” doesn’t help us move forward, it holds us down. When it comes to diet we all know what we “should” be eating, but few of us do it. Let’s throw away the unhelpful word “should” and replace it with non-judgmental words like “could”, “can”, or even “will”.

Ahhhh, that feels better :). So, why don’t we eat the healthy diet that we could be eating?

Chocolate chunks
Chocolate chunks

Our daily diet is made up from a collection of decisions, and I feel that to get to the core of our dietary dilemmas we need to look at what drives these decisions. My hypothesis is that our state of mind when we are choosing what to eat drives what we choose to eat. Let me give you some examples:

Scenario 1: You come home from work and you’re STARVING! You could eat almost anything that’s put in front of you. You’re craving a fast hit of sugar or carbs, and you want it now. Your energy is low and the prospect of spending the next hour chopping, cooking, and waiting for dinner is very unappealing. So…what do you do? Make a big healthy meal, or just grab some chocolate from the cupboard? Or, do you just pick up something quick for dinner on your way home?

HEFEA10305_A.RGB
HEFEA10305_A.RGB

Scenario 2: You come home from work and you're feeling a bit hungry. You feel like you could eat in the next hour or two. Your energy is pretty good and you would really like to eat a big pile of vegetables (yes, this scenario is possible). You look in the fridge and put together a gorgeous coconut milk curry full of veggies, chickpeas, served over brown rice. The process is enjoyable and ready in about 40 minutes.

What is the difference between Scenario 1 and 2? You might say #2 is almost impossible, or only happens once in a blue moon…or only happens for super-healthy people who don’t eat anything close to a “normal diet”. …what if I said you’re dead wrong?

What if the difference between Scenario 1 and 2 is simply the difference between an imbalance in blood sugar and balanced blood sugar? What if Scenario 2 was possible for everyone with only a few small changes to your diet?

We tend to think of blood sugar issues only in relation to Type II Diabetes or Hypoglycemia, but the fact is many of us are dealing with mild-to-moderate blood sugar issues every day. These are imbalances we feel, but don’t turn up on blood tests. These blood sugar issues lead to weight gain, low or fluctuating energy, sugar/carb cravings, and a lack of motivation. They affect our life every day and are the driving factor behind poor food choices.

Ask yourself the following questions:

  1. Do you feel Scenario 1 at least one time per week?
  2. Is hunger immediate? Do you need to eat relatively quickly (within the next hour) when you feel hungry?
  3. Do you have energy dips throughout the day?
  4. Do you crave sugar, carbs, or sugary drinks throughout the day?
  5. Do you carry food with you all the time just in case you suddenly feel hungry?

If you answered “yes” to any of these questions, your blood sugar isn’t balanced.

Balancing your blood sugar is surprisingly easy and it allows you to make better decisions with your diet. Imagine having one hour or more to make a meal when you feel hungry! If you had this time, what would you make? That big healthy meal sounds more appealing now, doesn't it :)?

The first step towards finding balance is to look at how food makes you feel. How do you feel immediately after eating? How about after one hour? How long can you go before you feel like you're “starving”?

Balanced energy, weight-loss, and a healthy diet are all within reach with just a few small changes! Starting today, stop thinking about what you “should” be doing, and look at how your current diet is affecting your decisions.

Lisa Kilgour Headshot
Lisa Kilgour Headshot

Lisa Kilgour, Registered Holistic Nutritionist from EatMoreRealFood.com, loves to help others find balance and be happy.

Lisa has clients from all over Canada and consults in person, and via phone and Skype. Contact Lisa today and take the first step towards good health!

3 REALISTIC Ways to Change Your Diet

Many of us start the year with the best of intentions...and after a few months we've found ourselves off-track. We can see the person we want to be (fitter, more energy, a healthy glow) and the path to get there (eat better, exercise regularly, reduce stress)…but frequently we get sidetracked. Why? Because change is hard! Changing our everyday habits can seem very overwhelming, especially at the very beginning.

There are many obstacles that can stand in front of us, and the one I hear all the time is, “I want to change my diet, but my husband/wife/partner/family keep pulling me off track”. Sorry, that's no excuse. Creating a healthy diet doesn’t need to be difficult and it isn’t something you are “on” for a few weeks at a time.

Let's just throw away the word "diet" - eating healthy is a way of life, and you CAN work around your partner or family’s eating habits!

How? Try this:

  1. Stop thinking your diet is either on or off, black or white – A healthy lifestyle lives in the “grey”, it doesn’t need to be 100% perfect to be healthy. A treat in the morning is no excuse to eat junk food all day!
  2. Change the meals you eat alone FIRST! – Dinner (the meal most of us share with our family) is only one meal of the day…what about the other 2 meals and snacks? A healthy lifestyle can be created without ever touching dinner! Plus, dinner tends to be the healthiest meal of the day for many of us as most of our eating pitfalls happen in other meals and snacks.
  3. Eat consciously, whatever you’re eating– Sit down, relax, and enjoy your meal…no matter what it is you’re eating. A meal eaten consciously is healthier than a meal eaten on the run, no matter the quality of the food. Plus, it’s impossible to overeat while eating consciously (try it, I can guarantee you’ll be too bored to eat too much). Sit quietly, relax, chew well, and ENJOY what you’re eating! There’s no prize for finishing your meal first…well, except if you count indigestion.

Your ideal way of eating can’t be found in a book and it won’t be the same as your neighbour. We are all unique, and it makes sense that what our body needs for fuel is also unique. When you find YOUR healthy lifestyle you feel great, are full of energy, and you don’t feel deprived or hungry. You just feel good!

In my practice as a Holistic Nutritionist, I’ve seen many people make dramatic changes to their diet and lifestyle…and happily without too much difficulty. Together we have a plan as to how they’ll reach their dietary goals, and we work through it step by step. Within a few months their energy is up, they’re feeling great, and they’re still right on track!

Take a few minutes to imagine yourself 4 months from now. How do you want to feel? Do you want to feel energetic? Full of life? Fit and strong?

By making a commitment to yourself and by making a few changes to your diet and lifestyle, you could be well on your way to health goals. Do you feel sluggish? Do you spend your day on a blood sugar rollercoaster, feeling your energy and mood go up and down all day? Do you suffer from frustrating digestive symptoms like heartburn, bloating, pain, or gas that take a toll on you everyday? Make 2012 your year to regain your health! It’s easier than you think!