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4 Keys to Resetting Your Metabolism for Successful Weight Loss

It’s January 2016 and everyone is in health mode. I’m excited about this because I love seeing people get serious about their health and seek out help, coaching, join gyms and commit to better eating. 

I wish January was all the time! There’s always this excitement in the new year to get healthy and then come February (or shall I say Valentines Day) the healthy eating, along with the over indulgence with chocolates takes over. 

I’m not here to judge. I love chocolate and in a balanced and healthy plan, chocolate is a-ok in my books!

But today, I want to share with you 4 ‘unconventional’ ways of resetting your metabolism. Now… you may have heard of some of these before, but they are not often talked about in regards to metabolism and weight loss; until now. 

As you know, I specialize in weight loss and offer a comprehensive weight loss program and with my clients, there are rules! Of course, with any meal plan and weight loss protocol there are always rules, but these ones are a little different and I want to share them with you because as you embark on your own health journey, I want you to start incorporating them asap. 

Whether you’re looking to lose weight, get energized or balance your hormones, these rules can help to benefit you and your goals. 

Rule #1 – Leave 5 hours between your meals, or more simply, eat 3 meals a day. I’m sure you’ve heard me speak of this before, but the truth is, eating every 2-3 hours means your spiking your insulin levels constantly throughout the day. Taking a 5 hour break allows your insulin levels to drop, which allows for more fat to be burned. I was recently interviewed on the Paleohacks podcast about this and share some insights into mindset when it comes to dieting. You can listen to the podcast here. I also wrote an extensive article on this topic, which you can read here on my site. I go into more detail about why 3 meals are beneficial for hormones. 

Rule #2 – Eat an apple a day. Ok, you’ve heard of this one before, however, it’s not just any apple and it’s not just any time of day. Apples should be eaten as part of your meal, not as a snack, and you should look for more tart varieties like macintosh, gravenstein, jonathan or green varieties. Apples contain lots (and I mean LOTS!) of vitamins and minerals and can help to lower cholesterol and uric acid. They also provide pectin and cellulose, fibres that help your body detoxify.

Rule #3 – Water. Yup, another one you’ve heard of, but the truth is, most of us just aren’t drinking enough. You should aim to be drinking 1/2 oz. of water per pound of body weight. Water cleanses your body, helps to remove waste from the bowels, and supports fat loss. Calculate your water intake and start drinking before you’re thirsty!

Rule #4 – Take 2 bites of protein at the beginning of each meal. This means your fish, poultry, meat, beans or legumes, etc. Most of us dive into the carbs, but protein helps to effectively manage insulin spikes. When the stomach receives protein first, the pancreas reacts by secreting the hormone glucagon. This hormone actually works by blocking insulin production as well as triggering more satiety. Remember, lower insulin levels means higher fat burning. 

These rules are incredibly easy to implement, you can get started with them today! I love hearing from my clients how these rules have become second nature to them. They sit down to their meals with more awareness and more appreciation for their hormones and their health. 

If you’re interested in joining my online 8 week weight loss program, I can only accept 10 women into the group. Everyone receives their own comprehensive blood panel and customized meal plan, plus 8 weeks of coaching with me. After guiding over 60 women last year to weight loss success, I am so excited to bring this program to more women.

Whether you are in the U.S. or Cananda, you can join in on the group program and even get your labs complete near you! This program is by application process only. If you are interested, please take a minute to fill out the application. Once you’re application is received, I’ll connect with you to set up a complimentary consult call to discuss your health and goals in more detail.

Click here to fill out the application form.

I look forward to helping more women achieve weight loss success in 2016, regain their hormonal health and feel confident and vibrant in their bodies once again. Know that’s its possible. Anything is possible with dedication, commitment and a true desire to make change happen.  

Cheers to the happiest and healthiest 2016!

Check out some before and after photos:

Meet Elide. She’s lost 50lbs in just over 6 months. Not only has she lost weight, but she’s gone off her medications and reduced inflammation in her joints.

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Meet Elizabeth. She’s lost over 56lbs pounds in 4 months and her energy levels have increased dramatically. She’s started to run 5km and finally looks forward to being active again. 

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Meet Marisa! Only after 8 weeks into her program, Marisa has lost 20lbs. She has been incredibly dedicated to her program and looks amazing!

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Click here to fill out the online application and let’s get you closer to your weight loss goals in just a few short months!

Your Qualitarian Nutritionist & Wellness Coach, 
Samantha, RHN
xoxoxo

 

 

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Why Eating Every 2-3 Hours is a Bad Idea

I used to eat all day long. Every 3 hours on the mark. I was always hungry. 

Even at the 2 hour mark my tummy started to rumble and I was thinking of food. But how come? I just friggin’ ate 2 hours ago? Why eat again?

But, it was a good thing right? I was stoking my metabolism, keeping my body fuelled and running efficiently with my mini all day meals. 

Then one day, 4 hours went by and I hadn’t eaten. It wasn’t pretty!

I was HANGRY (angry+hungry), moody, bitchy and literally couldn’t even process anything. Food was all I needed and I needed it bad. Like NOW!

Well, I learned my lesson. I made sure to always have food with me, to never skip a meal and to always eat every 3 hours to balance my blood sugar to avoid those ravenous bitchy monster moods. 

Then I learned about this little thing called Insulin. 

Insulin is quite powerful. In fact, Insulin is one of the MOST important hormones in the body and it’s important you understand and manage it effectively. 

But before I go on, I want to talk about dieting and weight loss, as insulin is a primary factory in weight gain and loss.

There are many ‘diets’ out there that fall within the 5-6 mini meal 2-3 hour category. In fact, there are many men and women (many of which I know) that compete in body building competitions and biking contests and follow a 5-6 meal a day diet. 

Do they get results? Yes! 

Are they ripped and toned? Yes!

Can you lose weight eating 5-6 mini meals every 2-3 hours all day long? Yes!

But that’s not what I’m talking about. If you are a competitor or an athlete, then there is a good chance you can manage insulin effectively (since exercise helps with insulin sensitivity) and you’re probably working out and training at a pretty elite level.

However, sustaining 5-6 meals a day long term can be difficult and I tend to see many people rebound and develop insulin sensitivity over time due to not sustaining this type of eating. 

But, if you are not an athlete, work out 3-4 days a week (or don’t work out at all), have over 20+ pounds to lose or are obese, have PCOS, are pre diabetic or diabetic, are struggling with hormonal imbalances like PMS or irregular cycles, are constantly craving sugar and on a blood sugar role coaster all day, dealing with sleep disturbances and highly stressed, well… you get the picture. 

Eating every 2-3 hours is not the answer for you!

If you are currently following a diet that has you eating every 2-3 hours, you are doing your body (and your insulin levels) a real disservice.

Let’s look at Insulin a little deeper…

Your pancreas produces insulin, the hard-working hormone that seeks out sugar, also known as glucose and turns it into useful energy.

When you eat a meal, sugar enters your blood stream in the form of glucose. Your pancreas secretes insulin to manage the sugar in your blood and transports the sugar to your cells. Once at your cells, insulin basically knocks on the cell door and asks to enter with sugar in tow.

In a healthy body, the cell doors will hear the knock and open the door. On the other hand, if you are consuming a high carbohydrate diet and not exercising, this process doesn’t always happen and the cell door won’t answer the knock. If you are constantly forcing insulin to over work and knock on the cell doors, over time, both your pancreas and cells become exhausted. 

Your pancreas is one tough little bugger, and when your cells won’t open their door to insulin, your pancreas is forced to produce more insulin in an effort to get the sugar through the cell door. 

Chronically high levels of insulin make it extremely difficult, if not impossible, to lose weight. 

When your cells no longer respond to insulin, this is what is called Insulin Resistance and it’s the precursor to diabetes.

Insulin resistance is caused by poor gut and liver health, depleted gut flora (good bacteria) and inflammation caused by the over consumption of inflammatory foods such as sugar and processed oils.

So… if you are eating every 2-3 hours, not only are you forcing your pancreas to produce more insulin throughout the day, but you’re constantly knocking on your cell doors, hoping to let sugar into your cells. Can you see how this would pose a problem?

To balance your blood sugar and insulin levels, eating every 2-3 hours is not the answer. You should be able to go at least 4-6 hours between meals without feeling jittery, moody and hangry. 

This is why my clients have such high success on my Metabolic Weight Loss Program. We manage the insulin with 3 meals a day, comprised of the right macronutrients, and not only do they lower their insulin levels, but they lose weight, with ease. 

It’s really an incredible thing to watch. Especially when you have diabetic clients who get off of their meds or lower the dosage, all because of choosing the right foods, managing portion sizes and eating 3 meals a day. 

Just to note, without the right meal plan specific for your body, it may take time to get used to eating every 4-6 hours between meals, but I do encourage you to try. Incorporating the right amount of protein, eating a lot vegetables and incorporating healthy fats can help to balance your insulin levels, keeping you satiated between meals. 

If you’re eating every 3 hours, what your body is doing is burning through glycogen (stored sugar). To actually burn adipose tissue (fat), then the sweet spot is the 5 hour mark between meals.

Really, when you think about it, were we ever designed to eat 5-6 meals a day, every 2-3 hours? If we date back to the Paleolithic era, there wasn’t an abundance of food. We followed a feast and famine type of ‘diet.’ 

Breakfast, lunch and dinner. That’s easy and it’s effective for weight loss and balancing hormones.

In fact, think about the weekend. How many times on a Saturday, have you slept in, ate a large brunch, went about your day running errands and then before you knew it, it was 6pm and time for dinner. You’ve probably had many laid back weekends where you ate only 2 meals a day.

It’s also important to note, that women who suffer with PCOS tend to have insulin resistance. Following this type of diet and protocol can help to manage PCOS symptoms and improve insulin sensitivity. I’ve seen it work beautifully over and over again. 

High insulin levels can stimulate the ovaries to produce testosterone, which is why women with PCOS tend to suffer with acne and facial hair growth. By managing insulin, you manage the overproduction of testosterone.

Both PCOS and diabetes can be managed effectively with the right diet and nutritional protocols. I encourage you to seek out a practitioner (such as myself) that can design the right nutrition program for you and work to balance your hormones effectively. 

As with weight loss, it is complex and unique to every one. Although calories in and calories out serve some (very small) part, hormones play an even bigger role. Addressing both hormones and weight will not only ensure you lose weight effectively, but will help you to keep it off for good. 

*To learn more about my weight loss program and discuss your health history and goals, email me at – samantha@holisticwellness.ca for a complimentary consult call.

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Elide’s Weight Loss Success Story

Meet Elide…

The incredible and brave woman I have the privilege of working with. 

Elide came to me late last year looking to lose weight and get off her diabetic medication. For years she had been trying to lose weight, but was struggling due to medications, inflammation and not having the right support. 

I remember our phone call and the hesitation in her voice to spend money. We talked for an hour and I took the time to truly listen to her concerns and needs, letting her know that my program was not just some random cookie cutter meal plan, but a customized plan geared to specifically address her diabetes, blood sugar imbalances and inflammation.

Elide is one determined and committed woman and I am inspired by her daily. She’s taken the time to educate herself over the years about quality food and made a commitment to eat organic and source out the best foods she could find. She found this dramatically improved her health and in turn, she became an incredible role model for her 2 teenage daughters. 

Having suffered through 2 car crashes which almost completely immobilized her and being passed from doctor to doctor and loaded up on med’s, its no wonder she gained weight and had been struggling to lose it. 

Elide is determined to get off her med’s, reverse her inflammation and truly heal herself. She is the most positive woman I know and her mental and emotional state has been a huge reason to her success. 

I am truly grateful to work with her and be her coach on this incredible weight loss journey. 

In a short 4 weeks, Elide is down almost 20 pounds and off one of her medications! 

Her fasting morning glucose has dropped from 9 to 5.2 and her blood sugar is completely balanced and regulated between meals. In fact, she hasn’t even craved for something sweet or indulgent. 

Her joints feel better and she has more energy then ever before!!

I cannot wait to see her progress over the next month. 

By eating clean, nutrient dense whole foods, like fish, chicken and turkey, healthy fats like avocado oil, ghee and coconut oil and loading her plate up with fresh vegetables and leafy greens, Elide is a true testament to what eating whole foods can do to your body and health.

In fact, she even gets to enjoy bread on her meal plan, plus a weekly treat meal of her choice! 

I am so proud of her and grateful to her for sharing her story with all of you. 

Check out her incredible before and after photos! She looks amazing! 

If Elide can do it… SO CAN YOU!!

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 If you are interested in my Metabolic Weight Loss Program, you can read more about it HERE. Let’s set up a FREE 20 minute consult to discuss your weight loss goals and discuss if this program is right for you. I look forward to hearing from you. Please email me at – samanthagladish@gmail.com.

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