How To Lose Weight

How To Lose Weight

by | Dec 10, 2017 | Koru Nutrition Blog

Top 7 Foods for Weight Loss

Weight loss seems to be a constant struggle and it is on many people’s mind. With the summer having come to the end and the summer snacking and drinking no longer occurring, its time to shed those excess summer pounds. Now that you are back into your normal daily routines this is a great opportunity to start incorporating foods that can help you lose weight. The foundation for successful weight loss is a combination of eating well and exercising. But if you are interested in powering up your efforts, here are 7 foods to incorporate into your daily diet.

  1. Legumes: This includes beans, lentils, peas, chickpeas, etc. Try incorporating one vegetarian meal option weekly. Legumes are a great source of protein as one cup of beans contains approximately 15 grams of protein. They are also high in fiber and slow to digest, which means you will have balanced blood sugars and feel full for longer, this will help reduce cravings and overeating.
  2. Oatmeal: Eating oatmeal for breakfast or for a snack may help you burn more fat, especially if you eat it before a work out. Consuming “slow-release” carbohydrates, such as oatmeal, does not spike blood sugar levels as high as eating refined carbohydrates, like a bowl of cereal or a bagel. When your blood sugar elevates so does your insulin levels. Insulin plays a role in signalling your body to store fat, so by keeping your insulin levels low can help you burn fat and boost your metabolism.
  3. Apples: A medium sized apple contains 4 grams of fiber and 95 calories! Always go for the whole fruit instead of apple juice or apple sauce. This will help boost your fiber intake and give you a hit of sweetness to satisfy any sugar cravings.
  4. Plain yogurt: Eating yogurt may help flatten your stomach as it contains good bacterial cultures that can improve the function of your gut. Having a healthy gut helps regulate smooth digestion and may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.
  5. Nuts: A great snack for on the run as nuts are jammed packed with balanced amounts of protein, fiber and healthy fats! Make sure you always go for raw and unsalted nuts. It is easy to go overboard, so stick to eating a small handful in one sitting.
  6. Avocados: This creamy fruit is known to dampen your hunger signals because it is loaded with “good” monounsaturated fat, fibre, protein and is low in carbohydrates.
  7. Grapefruit: Try eating half a grapefruit before each meal. This may help you shed some weight. The reason being is that a compound found in grapefruit helps to lower insulin, which may aid weight loss. It’s also a good source of fibre and protein, and because it’s at least 90% water, it can fill you up without the excess calories.
      
Join the Meatless Monday Movement and find enjoyment in a healthy vegetarian meal or snack.

Here’s your first meatless recipe to kick things off…

White Bean Avocado & Lime Dip:

Ingredients

  • 1 can white bean/cannellini beans
  • 1 large ripe avocado
  • 1/2 jalapeno, remove seeds if you are oppose to spicy taste
  • 2 garlic cloves
  • 1 cup fresh spinach
  • 1 lime, juice and zest
  • ½ cup fresh cilantro
  • 2 tbsp. olive oil + extra to garnish

Dippers: your choice of any fresh raw vegetables i.e. sliced cucumbers and celery stalks

  1. Drain and rinse your beans and combine in a food processor or blender with all of the above ingredients.
  2. Whip until creamy, scraping down the sides as needed.
  3. Drizzle olive oil on top and add some cilantro leaves for garnish, then dip with your favourite veggies!
   Trim the waist line down by starting a meal with a cup of soup or have it as your whole meal. It does not matter if the soup is chunky or pureed; as long as it’s broth-based and you skip the cream.

Try this classic Vegetable & Bean Soup recipe:

Ingredients

  • 6 cups low-sodium vegetable broth
  • 3 cans low-sodium diced tomatoes
  • 1 can beans, drained and rinsed
  • 3 garlic cloves, minced
  • 1 small onion
  • 3 carrots, sliced
  • 1 package sliced mushrooms
  • 3 stalks celery, sliced
  • 1 yellow squash, diced
  • 2 cups green beans
  • 3-4 cups shredded cabbage
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 2 bay leaves
  • ½ tsp. black pepper
  • Parsley to taste
  1. In a large frying pan, melt coconut oil and sauté garlic cloves, onion, carrots and mushrooms for about 5 minutes.
  2. In a large crockpot, combine all ingredients together. Then cook on high for 2 hours or until vegetables are cooked.
  3. Sprinkle fresh parsley on top and enjoy!

 

Providing nutritional services for the Toronto/GTA, Hamilton, Barrie, Waterloo/Kitchener, Peterborough, London, Niagara and Ottawa regions.

For more information please go to:

 

Our head office address is: 129 Glenforest Road, Toronto, Ontario, M4N 2A1

Healthy Ways To Get Through Holiday Meals

Healthy Ways To Get Through Holiday Meals

by | Dec 10, 2017 | Koru Nutrition Blog

,Say Goodbye To Your Food Coma!

The holiday season is upon us! With a little know-how, you can satisfy your desire for traditional favourites and still indulge in a guilt-free holiday feast. After all… being stuffed is a good idea, but only if you are a turkey!

Here are 6 tips for a healthier holiday:

  1. Do not skip breakfast or any normal meals/snacks on the day of your feast. I know you have a lot to get done on this day and you are anticipating eating a large meal for dinner. But it is essential that you kick start your metabolism with good nutrients that will provide you the stamina to get through this busy day. Besides, you do not want to be starving by the time dinner arrives; as this is a sure way of overeating.
  2. Hydrate, hydrate, hydrate! Dehydration from not drinking enough water can be easily disguised as hunger cues, which can be dangerous when you have a big meal ahead of you. Drinking water can fill you up and help to keep your portion sizes under control.
  3. Lighten up! Try making your traditional recipes a little lighter. For example, use low-sodium chicken broth in the gravy and to base the turkey; use plain Greek yogurt in the mashed potatoes, dips and casseroles to benefit from the good bacterial cultures; or use sugar substitutes such as stevia and pureed fruit in place of oil in baked goods.
  4. Pay attention to your plating. Use a smaller plate because larger plates lead to more food intake. Consider limiting yourself to one serving only. Besides, second helpings always taste better as leftovers the next day. Try dividing your plate into: 25% protein, 25% starches/grains, and 50% vegetables.
  5. Let the body and brain connection catch up. Once dinner is done, it is suggested to wait 20 minutes until you indulge in anything else, such as second helpings and/or dessert. This will allow your brain to recognize how full you really are and hopefully avoid over indulging and the potential food coma!
  6. Walk it off! How about instead of taking a nap after the feast, go for a walk around the block. Breathing in some fresh air and getting your blood pumping can help your digestion.
      

Truth or Myth? Does turkey actually make us sleepy?

Turkey seems to get blamed for being the main culprit for fatigue after the Thanksgiving feast. Believe or not, it has been wrongfully accused!

Tryptophan is an amino acid found in turkey that can help increase the production of serotonin and melatonin which helps you to sleep.

Here’s the truth… Tryptophan works best on an empty stomach, which is not the case after Thanksgiving. There is roughly the same amount of tryptophan in chicken, pork and cheese. So technically speaking, you should not feel more tired after eating turkey than you would after eating chicken or pork.

So why do we feel tired after our Thanksgiving feast? We can blame the following components:

  • Over eating – It takes a lot of energy to digest such a large meal. When blood is directed away from other organs like the nervous system, you may feel tired and want a nap.
  • Alcohol consumption – Alcohol depresses the central nervous system, so if you are enjoying festive beverages be sure to feel sleepy afterwards.
  • Higher fat indulgence – Fats slow down the digestive process, which means they take a lot of energy to breakdown. This localizes blood flow to the digestive system to help with this process, causing fatigue.
  • Carb-loading – Carbohydrates make tryptophan more available to the brain, which is why when loading up on potatoes, bread and pie in one meal makes us drowsy.
  

Try this grain-free, dairy-free and refined sugar-free Pumpkin Pie recipe:

Ingredients

For the crust:

  • 1 (15 oz.) can of pumpkin or 2 cups of homemade pureed pumpkin
  • 3 tbsp. coconut oil, + extra to grease pie pan
  • 1 egg
  • ½ tsp. cinnamon

For the filling:

  • 1 cup almonds or pecans, finely ground in blender until flour like
  • 3 eggs
  • ¼ cup of honey or stevia (Note: honey holds better.)
  • 2 tsp. cinnamon
  • ¼ tsp. each of cloves, ginger and nutmeg
  • 1 tsp. natural vanilla
  • Up to 1/3 cup coconut milk to thin

Instructions

  1. Preheat oven to 325 degrees.
  2. Grease pie pan with coconut oil and mix all crust ingredients by hand in a bowl.
  3. Press crust into bottom/sides of pie pan. Place in oven for 10-15 minutes; it should barely start to brown.
  4. Combine all the filling ingredients (except the coconut milk) and mix thoroughly. It should be smooth and spreadable. Add coconut milk if needed to thin slightly.
  5. Pour and smooth the filling over the crust and bake for an hour or until center is no longer jiggly.

What’s pumpkin pie without a whipped cream topping?

Remove all the coconut cream from 1 (14 oz.) can of coconut milk. Mix with a hand mixer until stiff peaks form (7-8 mins), add stevia and natural vanilla to taste and mix for 1 minute. Scoop on top of pie slice and add some chopped pecans.
The Coffee Conundrum

The Coffee Conundrum

by | Dec 10, 2017 | Koru Nutrition Blog

Is your morning coffee good for you?

If you are a coffee lover… Nothing beats waking up to the sweet smell of coffee in the air. The aroma alone seems to perk you up. A good excuse to get out of bed. The soothing effects of holding your warm mug between your two hands; it allows you to take in a couple deep breathes and prepare yourself for the day in front of you.

Why is our cup of coffee such an important ritual? We look forward to this moment day in and day out. Well the answer is an easy one… It is because caffeine is the world’s most popular drug. Caffeine is a stimulant that speeds up the central nervous system and is found in beverages such as coffee and tea. All it takes is three consecutive days of caffeine consumption to get hooked. And most of us are hooked! We depend on that java fix to get us moving and ready for the day and often throughout the day as well!

Coffee is a rich source of disease fighting antioxidants and studies have shown many positive effects of coffee including:

  • Boosts athletic performance
  • Improves memory and cognition
  • Boosts mood
  • Reduces cavities
  • Decreases headaches
  • Reduces the risk of type 2 diabetes, colon and liver cancer, gallstones, cirrhosis of the
  • liver, and Parkinson’s diseases

But there are a few things to be aware of when getting your daily dose of java:

  • Addiction is often an issue with coffee drinkers. Skipping your daily coffee may produce withdrawal symptoms such as irritability, anxiety, fatigue and/or headaches.
  • Acidity level of coffee can lead to digestive issues such as heartburn, ulcers, gut flora imbalances and acid reflux.
  • Coffee is dehydrating so you need to add an extra glass of water per coffee cup you consume per day.
  • Drink between meals as coffee speeds up the movement of food through the digestive system and decreases absorption of many nutrients as well as medications.
  • Vitamin and mineral absorption can be inhibited by coffee consumption and can increase their excretion from the body through urine, which can contribute to electrolyte imbalance, dehydration, and bone density depletion.
  • If you have depleted adrenals and cortisol imbalances it’s important you drink coffee with care as heightened stress reactions, fatigue and sugar cravings can manifest itself.
  • Have black coffee and skip the sugar and cream! The calories add up if you are having a few cups per day and it can spike your insulin levels contributing to insulin resistance.
  • Choose your cup wisely and enjoy your coffee in a glass or ceramic cup. Take-out plastic cups have traces of plastics and other chemicals that are released into the cup with the heat.
  • Drink organic coffee as coffee crops are heavily sprayed and these pesticides remain in the coffee beans.
  • Help the farmers and go for the free-trade coffee that are farmed using more traditional methods.
      
Health Canada’s recommendation for healthy adults is no more than 400 mg per day, and a total of 300 mg has been shown to decrease average sleep time.

CAFFEINE PER CUP:

Decaf Coffee 2.4 mg
Latte / Cappuccino 75.2 mg
Mocha 87.2 mg
Americano 100 mg
Drip Coffee 144.8 mg
Espresso 410.4 mg
  Enjoying your coffee with coconut oil helps you be more focused and alert, but it gives your brain and metabolism a boost. It may also help you lose weight.

BULLET PROOF COFFEE RECIPE:

  • 1 cup organic coffee
  • 1-2 tablespoons coconut oil
  • 1 teaspoon unsalted butter
  • 1 tablespoon of honey (optional)
  • ¼ teaspoon vanilla (optional)
  • Blend all the ingredients for 20 seconds and drink immediately after.

 

Providing nutritional services for the Toronto/GTA, Hamilton, Barrie, Waterloo/Kitchener, Peterborough, London, Niagara and Ottawa regions.

For more information please go to:

 

Our head office address is: 129 Glenforest Road, Toronto, Ontario, M4N 2A1

Spring Clean Your Diet

Spring Clean Your Diet

by | Dec 10, 2017 | Koru Nutrition Blog

The robins have been spotted, the green tips of tulips are sprouting, and the smell of rain is in the air… Spring has sprung! So while you are spring cleaning the house, the yard and the garage… Why not take it a step further to clear out the kitchen cupboards and your body?

Spring time is when the body goes through a natural detoxification. When there are alot of toxins floating around, the body may become sluggish and inefficient. When this occurs, toxins are not properly removed from the body; instead they deposit themselves in our nerve cells and fat tissue. Over time this could lead to a variety of degenerative health conditions.


Here are four ways to cleanse away the winter hibernation bulk:

April showers bring May flowers!
It is time to rehydrate the body and flush the toxins out! Start the day with a gentle liver and kidney detox by drinking a tall glass of warm water with lemon. Try breaking that coffee habit and steep green tea instead. This liver-loving beverage is full of antioxidants and has the added bonus of fat burning properties. Replace other beverages with purified water. Not a big fan of the taste of water? Jazz it up with adding cleansing herbs, veggies and fruit, i.e. rosemary, cucumber and lime.

Say goodbye to the white snow!
And all ‘white’ products occupying your cupboards! Replace white bread, white rice and white flour with whole grains, such as brown rice, oatmeal, and quinoa. They are rich in B vitamins and are known to improve overall fat metabolization, liver function, and liver decongestion. This is your chance to eliminate unnecessary sugar and processed food from your diet.

Let the garden sprout!
Stick to foods that are as close to their natural state! By choosing whole foods, your body will easily digest and metabolize them. This will allow natural detoxification to take place. Think fresh fruits and vegetables that are in season; chicken, turkey, eggs and wild-caught fish; gluten-free whole grains, beans, nuts and seeds. Why not add raw veggies to your meals and snacks! Eating food raw keeps the nutrients and natural enzymes intact. It also requires extra chewing, which is easier on the digestive system and allows time for the brain to signal that you are full, which can help to reduce over eating.

Spring clean the house
It is time to clean out and replace toxic products used on a daily basis. Chemicals are everywhere… In our food, our water, the air we breathe and in the household products that we use. Give your make-up and skin care products a makeover by trying natural non-toxic products; our skin absorbs 60%-70% of topical products. Ditch the fragrant dryer sheets and try dryer balls. Stay away from scented candles and air deodorizers, and burn beeswax candles to produce negative ions that are natural air cleaners. Another great tip is to replace household cleaning products with all natural non-toxic cleaners.

Get your detox/cleanse kit today!

      
Try incorporating these liver friendly foods in your meals & snacks:

  • Garlic
  • Ginger
  • Grapefruit
  • Onions and shallots
  • Radishes
  • Lemons and limes
  • Leafy green vegetables
  • Beets and carrots
  • Green tea
  • Leeks
  • Brussels sprouts
  • Boy choy
  • Cabbage
  • Apples
  • Avocados
  • Turmeric
  • Walnuts
  • Broccoli and cauliflower
  • Parsley and cilantro
   Detox Smoothie Recipe:

Combine the following ingredients into a blender and blend until smooth.

  • 2 cups spinach, romaine lettuce and/or kale
  • ½ cup chopped cucumber
  • ½ cup chopped celery
  • ¼ cup of fresh mint
  • 1 tablespoon of fresh parsley
  • 1 small pear or apple, cored and chopped
  • ½ frozen banana
  • 1 whole lemon, juiced
  • 1 cup water or coconut water
  • ½ tablespoon chia seeds
  • 2 tablespoons ginger root, peeled and grated
  • Pinch of cayenne
  • Pinch of cinnamon
  • Pinch of turmeric
  • Maple syrup or unpasteurized honey to taste, optional

 

Providing nutritional services for the Toronto/GTA, Hamilton, Barrie, Waterloo/Kitchener, Peterborough, London, Niagara and Ottawa regions.

For more information please go to:

 

Our head office address is: 129 Glenforest Road, Toronto, Ontario, M4N 2A1

Improving Your Memory Through Nutrition

Improving Your Memory Through Nutrition

by | Dec 10, 2017 | Koru Nutrition Blog

Feeling forgetful? Here are some nutrition strategies to get those memory cells working.

Eggs-ceptional memory!
Choline is vital in making acetylcholine, the memory neurotransmitter in our brains. Choline also helps to form important building material for nerve cells and the receptor sites for neurotransmitters. Eggs are excellent source of choline and is best to lightly boil, hard boil or gently scramble. They are cheap and quick and easy to prepare, which is great for busy families.

Fat-tastic for memory!
Phosphatidylserine is the “memory molecule” its role is to help the brain cells communicate as it is a vital part of the structure of the brains receptor sites. 60% of our brains are made of fats which is why it is important to ensure that we get enough of the good fats in our diet. Your brain and nervous system depend on the essential fats. Phospholipids are a type of fat that can be made in our bodies but getting it from food sources will boost your memory abilities more. These can be found in soy beans and liver and organ meats.

Eat Your Fish!
Omega 3’s and omega 6’s cannot be made in the body which is why they are called essential fats. There are billions of nerve cells that are used to transport messages around the brain and nervous system. The myelin sheath which surrounds the nerve and receptor sites helps the messages to be transported efficiently from one nerve to the next and this sheath is made up of approximately 75% fat, which is again why it is so important to get enough omega 3’s and 6’s in your diet. Supplementation can often be needed, as well.

Foods high in memory nutrients (choline, phospatidylserine, phospholipids and essential fatty acids)

  • Flax seed, hemp seeds, sesame seeds and pumpkin seeds
  • Organic or wild Salmon, mackerel, herring, sardines, anchovies, tuna
  • Evening primrose oil, borage oil, blackcurrant seed oil
      
Raw Memory Balls

These are a great quick and easy snack for the whole family to enjoy. They are high in omega 3 and 6, high in fibre and protein and are gluten and dairy free!

Ingredients:

  1. 1 cup of old fashioned oats
  2. 1/2 cup ground flax seed
  3. 1/2 cup almond butter
  4. 1/3 cup honey
  5. 1-2 tsp vanilla, to preference
  6. 1/2 cup chocolate chips or cocao nibs
  7. 1/4 cup sunflower seeds
  8. 1/8 cup raw pumpkin seeds

Directions:

  1. Combine all ingredients into one bowl and mix with spoon until fully combined.
  2. Place in refrigerator for at least 30 minutes to firm a little.
  3. Using hands, roll into 1″ balls.
  4. Place back in refrigerator in an airtight container until ready to eat. Will last at least a week
   The Health Benefits of Eggs

  • Contain Vitamin D – important for mood, bone health, and supporting the immune system
  • Contains lutein and zeaxanthin which is important for healthy eyes
  • Eggs contain about 6.28 grams of protein and also contain all nine essential amino acids and three of the non-essential amino acids.
  • One egg yolk has about 300 mcgs of choline, an important nutrient that helps to regulate the brain, nervous system, and cardiovascular system. A study at Boston University School of Medicine found that people who ate a lot of eggs and chicken, both of which contain choline, had lower rates of dementia as they aged.
  • One egg contains just 5 grams of fat and only 1.5 grams of that is saturated fat. The rest of the fat in eggs is heart-healthy monounsaturated and polyunsaturated fat.
  • They are low in calories (80 calories per egg) so a great food when you’re trying to lose weight.

 

Providing nutritional services for the Toronto/GTA, Hamilton, Barrie, Waterloo/Kitchener, Peterborough, London, Niagara and Ottawa regions.

For more information please go to:

 

Our head office address is: 129 Glenforest Road, Toronto, Ontario, M4N 2A1