Is Sugar Bad for You?

There’s a lot of recent talk about the dangers of consuming sugar. Is sugar bad for you? Does sugar make you gain weight? Does sugar make you fat? Are all types of sugars and carbohydrates the same? Does the body metabolize all sugars the same way? To find the answers keep reading…

It has become evident that sugars are the primary cause of obesity and diabetes. Many other inflammatory diseases and health conditions are also a result of too much sugar consumption. All sugars, even the ones found in fruit may derail your weight loss efforts. However, some types of sugars are worse than others. I’m not talking about the natural sugars in broccoli or cabbage, or even in some fruit. I’m talking about added sugars even in the form of so-called healthy alternatives, like honey, maple syrup, agave nectar and the like. 

Sugar: the Bitter Truth

In Sugar: The Bitter Truth, a YouTube segment, Robert H. Lustig, M.D Professor of Pediatric Division of Endocrinology, University of California San Francisco, highlights what happens when you consume glucose, fructose and ethanol (alcohol).

A much larger portion of the calories is converted into fats when you consume fructose and alcohol as compared with glucose. Dr. Lustig goes into the exact number of calories your body converts into fats when you consume each one of the above components.

The YouTube is worth well watching. It is packed with information that may be the answer to why you are having issues losing weight even if you cut down on calories.

https://www.youtube.com/watch?v=dBnniua6-oM

So what do you do?

A great way to embark on removing or reducing sugar from the diet is with the help of a sustainable, sensible easy to follow program that will address your sugar cravings without feeling deprived. Sounds good?

If you have decided that 2019 is a great time to cut the sugar then keep reading….In January 14th I am launching my new online program that will help you kick the sugar cravings, help you drop some weight, get your mojo back. It’s designed for busy women who do not want to spend much time shopping, prepping and figuring out what to eat.

This innovative program is ideal for anyone who is worried about what to eat, how much to eat, and are struggling with extra weight, low energy, sugar cravings and holiday over-eating. It’s online and accessible to anyone with a computer and willingness to get healthy in January. What do you have to lose?

During the program you will develop healthy eating habits, and a plan for sustainable weight loss. You will feel motivated, supported and energized. The guesswork of what to buy, and eat, and how much to eat will be gone. And you will gain extra time on your hands to spend on things you care about more than worrying about your food.

This program includes weekly online coaching sessions, meal plans, quick delicious recipes, easy to follow shopping lists, meal prep day by day guides and a private Facebook support group, all at a low cost of $99 for the 2-week program.

So sign up now for the 14-Day Post-Holiday Reset Program for Busy Women! The price is $99.00 

The post Is Sugar Bad for You? appeared first on Tri Holistic Nutrition.

This time of year can be especially challenging for anyone trying to lose or maintain their current weight. Holiday parties and a frenetic pace often lead people to eat too much food and make unhealthy choices. The good news is that many people make resolutions to eat healthier in the new year, and these 5 Tips for Healthy Weight Loss are a great place to start!

Many of my clients are confused about what to eat for healthy and effective weight loss. Some weight loss programs count points or calories, without emphasizing that the quality of the food matters. However, a calorie is not simply a calorie. Did you hear that? I’ll say it another way. A calorie of one food is not equivalent to a calorie of another. For example, the body utilizes 600 calories from salmon, broccoli, grass fed butter and sweet potatoes differently than it does from 600 calories in 2 donuts. 600 calories of nutrient poor “foods” high in sugars will quickly convert into fat, whereas nutrient dense foods sustain the body’s overall needs for energy and sustenance while helping to maintain weight.

Healthy weight loss is also important because you can do real damage to your body on some diets. If you starve yourself or eat a low calorie nutrient deficient diet to lose weight, you can drop pounds, but it’s not healthy. Your cells will be starving, your energy will drop, and you won’t feel well. These diets may work short term but unless you have adopted long term positive dietary habits the weight will creep back up.

You can see my 5 Tips for Healthy Weight Loss below. And if you are interested in a healthy sustainable weight loss program, you may want to know about my new online program in January.

My program will be incorporating the 5 tips for healthy weight loss listed below and much more. So here we go:

1. Whole foods are your best choice.

Pay attention to the source to maximize nutrients and avoid toxins. Most importantly, for your protein, if you eat animal products buy organic, non GMO, pasture raised sustainable options and wild caught cold water fish from clean sources. In general buy S.O.U.L foods: Seasonal, Organic, Unprocessed, Local and fresh as much as possible.

2. Eat a variety of vegetables.  

Eat a variety of vegetables for plentiful fiber, vitamins, minerals and antioxidants.Opt for fresh and shun canned vegetables which lose many vitamins in the process. Again, organic is preferable as the nutrients in the soil are much better. In addition, conventional produce is sprayed with toxins to kill pests which ads to your toxic overload.

3. Focus on healthy fats.

Throw out processed inflammatory omega 6 oils and products with partially hydrogenated fats. These oils are nutritionally deficient in several ways. And hydrogenated fats have bonds that do not exist in nature and are harmful for our cell membranes. Look for organic expeller pressed coconut oil, extra virgin cold pressed olive oil, avocado oil, avocado, nuts and seeds, grass fed butter and ghee. Above all, our brains love omega 3 fats so increase your omega 3 to 6 ratios by eating more cold-water fish, flax, hemp and chia seeds and reducing your intake of omega 6 oils.

4. Include protein in every meal.

Include protein in every meal, in addition to healthy fats for increased satiety. If you join my upcoming online program in January you will be eating the right amount of protein, carbs and fats to keep you satisfied without feeling deprived.

5. Reduce refined carbohydrates, sugars and alcohol.

Reduce refined carbohydrates, sugars and alcohol, which trick your brain into eating more and adding unwanted weight. Refined carbs and sugars are the number one problem in our diets and are responsible for the obesity epidemic, metabolic syndrome and many other diseases. Therefore, to achieve healthy weight loss, you must reduce and avoid these foods.

Likewise, even complex carbohydrates can derail your weight loss efforts. Too many carbs, whether refined or complex, will turn into fat. To read more about carbs click here.

Incorporating these 5 Tips for Healthy Weight Loss will give you a good start on your way to healthy weight loss. Envision yourself at your optimal weight. Feeling wonderful full of energy and life and glowing with health. YOU can do this, just like many of my clients have. And if you are looking for additional help, keep reading…

In January I am launching my new online program that will help you kick the sugar cravings, get your mojo back and drop some weight. It’s designed for busy women who do not want to spend much time shopping, prepping and figuring out what to eat. This program includes weekly online coaching sessions, meal plans, quick delicious recipes, easy to follow shopping lists, meal prep day by day guides and a private Facebook support group, all at the early bird cost of $99 for the 2-week program.

During the program you will develop healthy eating habits, and a plan for sustainable weight loss. You will feel motivated, supported and energized. The guesswork of what to buy, and eat, and how much to eat will be gone. And you will gain extra time on your hands to spend on things you care about more than worrying about your food.

This program is ideal for anyone who is worried about what to eat, and struggling with extra weight, low energy, sugar cravings and holiday over eating. It’s online and accessible to anyone with a computer and willingness to get healthy in January.

So sign up now for the 14-Day Post-Holiday Reset Program for Busy Women!  $99.00  

The post 5 Tips for Healthy Weight Loss appeared first on Tri Holistic Nutrition.

Introducing the 14-Day Post-Holiday Reset Program for Busy Women! 

If you have decided that your 2019 New Year’s Resolutions include making yourself a priority and taking care of the only body you have, then please keep reading…

On Monday January 14th I am launching a new online program that will help you reset your diet after the holidays. The 14-Day Post-Holiday Reset Program for Busy Women will help you kick your sugar cravings, drop some weight and get your mojo back. You will make taking care of yourself a priority in a simple and easy to follow program. If you are overwhelmed by what to eat and feel that you are too busy, this program is right for you! All the guesswork will be gone!

This innovative program is ideal for women who are worried about what to eat, how much to eat, and do not want to spend much time shopping, prepping and cooking. Furthermore, if you are struggling with extra weight, low energy, sugar cravings and inevitable holiday over-eating, then look no further. All you need is a willingness to get healthy and a computer with online access. It’s that simple! To find out more keep reading. If you already want to count yourself in at the early bird rate of $99.00, click here.

During the 14-Day Post-Holiday Reset Program you will develop healthy eating habits and a plan for sustainable weight loss. You will feel motivated, supported and energized. The guesswork of what to buy, what to eat, and how much will be gone. Wouldn’t it be wonderful to gain some extra time to spend on things that you care about instead of worrying about your food intake? Let me help you get time back!

The program includes online coaching sessions, meal plans, with super quick delicious nourishing recipes, easy to follow shopping lists, meal prep day by day guides and a private Facebook support group, all at a low cost of $99.00 for the entire 2-week program! What do you have to lose?

Sign up now for the 14-Day Post-Holiday Reset Program for Busy Women!  at a low pricing of $99.00  

The post The 14-Day Post-Holiday Reset Program for Busy Women appeared first on Tri Holistic Nutrition.

When it comes to taking care of your body and brain, your diet is the single most important factor in determining your health. Nutrition is literally the fuel that makes or breaks you. Thankfully, food is also the easiest and most powerful tool to gain control of your health. By working with a Holistic Nutrition Consultant, you can obtain that control.

Food is also a basic human need and everybody eats. If people have been eating food for eons, why then, in the 21^st century, do we need a professional to tell us how to eat? Since the 1950’s food choices have become much more complex with modern food production, and convenient food, which often sacrifices nutrients, and ultimately health. A Holistic Nutrition Consultant can help you navigate this complexity, gain control of your health, help you fuel your body optimally, and create a sustainable diet which may reduce the risk of degenerative diseases.

Have you been told by your doctor or loved ones to improve your diet? Are you confused about conflicting nutritional information and what would be the best diet for you? Are you dealing with lingering inflammation that prevents you from being at the top of your game? Do you want to learn about foods which can reduce the risk of chronic and life-threatening conditions? Are you struggling to achieve your ideal body weight? Do you resort to quick and convenient meals at the cost of your health? Are you experiencing digestive issues which affect the quality of your life? Would you improve your diet if healthy foods tasted good and were easy to prepare? If you answered yes to any of these questions, working with a Holistic Nutrition Consultant could greatly benefit you! Contact Tamar Today to learn more!

What are the benefits of working with a Holistic Nutrition Consultant?

• Receive customized professional support while achieving your health goals
• Increase energy and well-being
• Effectively lose weight and body fat
• Develop healthy eating habits
• Improve your digestion
• Reduce joint pain and overall inflammation
• Detox from poor diet and sugar addictions
• Overcome sugar cravings
• Reduce stress and mood swings
• Achieve better sleep
• Obtain simple healthy meal plans
• Feed your family healthfully
• Learn strategies and cooking methods for a healthy diet
• Obtain coaching tips and lists for healthy grocery shopping
• Develop a healthy relationship with food
• Have access to top quality professional grade nutritional supplements at a discounted rate

What results can I expect from this work?

Although it is hard to predict what you may achieve while working with a nutrition consultant or a health coach, past clients have accomplished one or more of the following:

• Feel and look better
• Have more energy and vitality
• Develop new lifelong habits that may reduce your risk of developing degenerative diseases
• Reach your weight loss goals
• Enjoy a healthy and confident relationship with food

Contact Tamar Today to learn more!

The post Why Hire a Holistic Nutrition Consultant? appeared first on Tri Holistic Nutrition.

Use all organic ingredients when possible

• 1 bunch Dinosaur kale, washed, and shredded very thin
• 1 cup thinly sliced carrots cut into ½ circles
• 1 cup diced red bell peppers
• 1 cup thinly shredded red cabbage
• ½ cup raw pumpkin seeds

Dressing:

• ¼ cup organic extra virgin cold press olive oil
• ¼ cup unsweetened brown organic rice vinegar
• 1 Tbsp. sesame oil
• 1 tsp. palm sugar
• 2 Tbsp. raw sesame seeds
• Sea salt to taste

Wash and de-vein kale. Cut into very thin shreds. Place in bowl with shredded red cabbage, thinly sliced carrots and diced red peppers.
Mix all dressing ingredients together and pour over salad. Let salad sit for several hours to soften.
Roast pumpkin seeds in a cast iron pan until golden brown, making sure they do not burn. Mix into salad or sprinkle just before serving.

The post Dinosaur Kale Salad appeared first on Tri Holistic Nutrition.

Here is a great smoothie recipe for those on a ketogenic or modified ketogenic diet. I recently experimented with this yummy recipe and it has become my favorite breakfast smoothie. The Keto Lemon Coconut Smoothie is so refreshing and delicious you will want to have it regardless of what type diet you are adhering to. Adding fruit to a smoothie is typically a challenge with ketogenic diets. Using lemons as the fruit, however, adds a wonderful refreshing flavor without adding too many carbohydrates. In addition to being Keto friendly, this smoothie is also Paleo friendly.

What makes this Keto Lemon Coconut Smoothie so yummy and satisfying, besides the lemony creamy flavor, is the use of PurePaleo protein. This delicious vanilla flavored protein powder is packed with joint benefiting collagen and 21 grams of complete protein from animals raised without hormones and is GMO free. However, PurePaleo protein has no beefy taste. Though I love beef, it’s not a flavor I want in a smoothie. To read more about this special protein click here.

INGREDIENTS:

• 1 lemon peeled
• 3 cups washed baby spinach
• 2 Tbsp raw pumpkin or sunflower seeds
• 1 cup coconut milk ( see below)
• 1 cup filtered water
• 1 scoop PurePaleo Vanilla Protein Powder

To Make the Keto lemon coconut smoothie:

Blend all the ingredients except the protein in a VitaMix or Ninja Professional Blender until super smooth. Add PurePaleo vanilla protein and blend gently until mixed through. Pour and enjoy!

TO MAKE THE COCONUT milk:

Blend the content of 1 can of coconut milk with 4 cans of water and pour into glass containers and refrigerate.

And if you use a canned unsweetened organic brands without guar gum like Natural Value or Native Forest Simple you get all the goodness of coconut without additives, in a BPA free package. Native Forest classic organic coconut milk also comes in a BPA free packaging but unlike Native Forest Simple it contains guar gum. Guar gum does improve the texture (smoothness) of the milk, yet some people with sensitive digestive systems may react negatively to guar gum. 

The post Keto Lemon Coconut Smoothie appeared first on Tri Holistic Nutrition.

The ingredients are simple and taste delicious together. I used prawns with a mix of colorful bitter lettuces, sweet blood oranges, English cucumber, avocado, shallots and chives from my garden. A touch of cayenne infused olive oil gave the prawns just the right amount of zing. The creamy emulsified dressing was a delicious citrus champagne avocado vinaigrette. This main course salad works beautifully for a spring or summer special occasion.

For a main course salad, I suggest serving 8-10 large prawns per person. Buy as many as you need depending on how many people you are serving and the size of the prawns. And if you’d like to read about the many health benefits of avocado click here.

Prep ahead:

In a small container mix 2 Tbsp. olive oil with ¼ tsp. cayenne pepper and ½ tsp. sea salt and let it sit for 1 day. Wash, shell and devein the raw prawns, unless you buy them cleaned and peeled.

Salad Ingredients for 6

• Raw Wild Alaskan or US Farmed Prawns, shelled and deveined
• 1-2 Butter lettuces
• 1 small Radicchio
• 1-2 Escarole bunches
• ½ English cucumber, cut into ½ rounds
• 1 shallot, diced small
• 1 bunch chives, chopped
• 2 large blood oranges, peeled and segmented 
• 4 avocados
• 4 lemons, juiced
• 3/4 cup Extra virgin olive oil
• 2-3 Tbsp. grass fed butter
• Sea salt
• 1 Tbsp. champagne vinegar
• Cayenne pepper

To make the dressing:

Mix together ½ of a mashed avocado, ½ of the chopped chives, chopped shallots, 1/3 cup lemon juice,1 Tbsp. champagne vinegar, ½ tsp. sea salt and a juice from the remaining blood orange once the segments have been removed. Whisk in ½ cup olive oil until the mix is emulsified and is light and green in color. Set aside.

To make the salad:

Wash and dry all the lettuces. Rip lettuces into bite size pieces and toss with ½ of the chopped chives. Arrange on individual large plates. Place cucumber slices and blood orange segments on each plate. Slice avocados in half, remove pits and drizzle lemon juice on them to keep fresh. Score across the length and scoop, using a spoon. Place slices from ½ an avocado on each plate.   

To make the prawns:

When you are ready to cook the prawns place them in a skillet with 2-3 Tbsp. of grass fed butter and the remaining lemon juice. Season with sea salt. Cook until the prawns turn pink and are no longer raw. Do not overcook as they will get tough. Move cooked prawns into a bowl and toss with the olive oil cayenne pepper mix.

To assemble:

Drizzle dressing over salad, place prawns on top of salad and serve. 

The post Prawn Salad with Avocado Citrus Vinaigrette appeared first on Tri Holistic Nutrition.

Many people are trying to incorporate healthy eating habits as part of their nutritional program. They typically search online for healthy eating tips, and healthy eating meal plans. Nutritional information online can be confusing. That is why obtaining personalized nutritional meal plan from a trusted nutrition consultant is the best option. And good nutrition starts with a healthy breakfast. To learn more about healthy breakfast ideas keep reading. 

The worst breakfasts are sugary, fat-free, high carbohydras foods. Examples are a bagel with fruit spread and orange juice, or a fruit smoothie with non-fat vanilla yogurt and orange juice, or boxed cereal and non-fat milk. You may think there is nothing wrong with these options. These examples are high in sugars and carbs, even if the carbs are complex (as in whole grains), contain no healthy fats and are very low in protein. Healthy breakfast foods should include proteins, good fats, and be very low in sugars and contain no refined carbs.

Smoothies are very popular for breakfast. Whether homemade or commercially prepared, those containing mostly fruit and fruit juice are very high in sugar, thus are a poor choice. They raise blood sugar which results in an insulin release which leads to the formation of fat. Yes – it is the carbs in your diet that make you fat. Fructose is especially conducive to increasing fat storage. Moreover, once insulin has done its job of ushering the glucose out of the blood, you get a drop in blood sugar (and energy) which drives you to eat even more. This perpetuates a vicious cycle of weight gain and low energy.

Research has recently shown that high consumption of grains, sugars and low-fat foods have increased rather than reduced diabesity and heart disease. The theory that consumption of dietary cholesterol leads to high blood cholesterol was based on flawed research and misguided information. Today we realize that good fats, cholesterol and even saturated fats are no longer the enemy. We also understand that although elevated blood cholesterol is due to the consumption of refined carbohydrates and sugars, and oxidized fats. We also understand that good fats and proteins are what give us satiety or the feeling of being full.

When I make dietary recommendations on healthy breakfast ideas, I look at my clients’ overall health goals – are they are eating for weight loss, do they have foods allergies, food intolerances, food sensitivities, dietary preferences, lifestyle etc. For example, eggs, dairy, grains, legumes, nut and seeds may be very healthy for some but if my client is reactive to any of these foods (and I test that in my practice) their meal plan I create will accommodate for their food reactions. My healthy diet meal plans always include protein, good fats and often greens veggies for breakfast. Fruit, may be a good choice for some in moderation.

An example of a healthy breakfast includes pasture raised eggs with greens cooked in a good fat like coconut oil or grass fed butter. For a special weekend breakfast you can add additional veggies such as mushrooms, red bell peppers, onions, olives etc.

Another example is a smoothie. But unlike the smoothie described in the top of this blog, this nutritional drink is packed with nutrients that will sustain you through lunch, help stabilize blood sugar, keep you focused and energized and help you fight free radical damage with antioxidants. For healthy recipes and suggestions on appropriate protein choices for a nutritional breakfast check out my favorite smoothie. This recipe includes greens like baby kale or spinach, berries, water or nut milk, a good fat such as chia seeds and of course a protein. For protein you can have several options such as WheyCool (grass-fed whey), PurePaleo (grass-fed beef or Organic PurePea proteins.

For those who enjoy eating grains, substitute organic whole oats or rolled oats for boxed cereals and granolas. Gluten free oats are available for those who need it. Avoid packaged sweetened processed oats. Add some protein by including raw nuts or seeds and sweeten with low glycemic fruit like fresh berries. Enjoy with or without milk, nut milk or yogurt (grass fed or organic, plain and full fat).

The post Healthy Breakfast Ideas appeared first on Tri Holistic Nutrition.

Humans are genetically adapted to eat what the Paleolithic (Old Stone Age) ancestors ate. They ate whatever they could hunt, fish, gather and pluck for 2.5 million years, which is why they were lean, fit and free from Western diseases. When they died, often earlier than we do, their deaths were not attributed to Western diseases such as heart disease or diabetes. These Bison patties with cumin and herbs not only use Paleo friendly meats but also include pytonutrient rich herbs and spices.

Wild game  like Bison is high in omega 3 fatty acids, B vitamins, and iron. It contains potassium, phosphorus, zinc and selenium. Game meat contains a low saturated fatty acid content, and a good ration of omega 3 to omega 6. That ratio is imperative for reducing inflammation, cholesterol and heart disease. Therefore eating wild game can help lower cholesterol and the risk of heart disease. Plus, because wild game is not farmed, it is free of the toxins that commercial raised animals are exposed to. The food chain matters – You are wheat you eat, and what your food ate!

If you do not have bison these can easily be made with ground lamb or beef.

Bison Patties with Cumin and Herbs

Serves 4-6

• 1 lb pasture-raised ground bison or grass fed beef
• ½ onion diced
• 2-3 garlic cloves, minced
• ¾ cup Italian parsley, chopped
• 1 Tbsp. cumin
• 1/8 tsp. Cayenne pepper
• 1/8 tsp. Sea salt

Mix the ground bison, with herbs and spices and form into 4-6 patties.

Cook at medium heat with no additional fat on a cast iron skillet or Green Earth Fry Pan non-stick ceramic skillet. Flip over and cook both sides. Adjust cooking time for desired rareness. Serve with raw Tahini sauce.

Raw Tahini Sauce

• ½ cup organic raw sesame paste ( My fave is Artisana) 
• ¼ cup water
• ¼ cup fresh lemon juice
• 3 garlic cloves chopped
• ¼ cup fresh Italian parsley (optional)
• Sea salt to taste

Mix sesame paste and water (blender works best) until smooth. Add lemon juice, salt, and garlic and blend until smooth. Add parsley and blend lightly if using. The mix will thicken in the refrigerator and will keep up to 10 days.

The post Bison Patties with Cumin and Herbs appeared first on Tri Holistic Nutrition.

My friend Drew recently gave me 5 lbs. of organic fresh Fava beans that he grew in his garden over the winter. The 2016 Northern California winter was particularly wet, with heavy rains alternating with warm sunshine – perfect conditions for his Fava bean cover crop which produced large plump and absolutely beautiful pods. Drew kept posting Facebook photos of the progress, from seed to harvest. And those of us who enjoyed watching them grow, got to partake in his bounty.

When he gave me the beans, I decided to make this Spring Fava Bean Salad to take along on a weekend picnic. It had been a while since I shelled so many beans, and although the process was a bit time consuming, the outcome was worth the effort.

I used Aleppo Chile pepper to garnish the salad. This chile is prized for its bright tartness and mild heat. It gives the dish a distinct Mediterranean flavor, which is perfect for a Fava bean salad which included Persian cucumbers, lemon, olive oil and Italian parsley. The salad was delicious, satisfying and filling and made for a lovely main dish for our picnic lunch.

Fava Bean Salad ingredients:

• 3-5 lbs. of fresh Fava beans
• 3 Persian cucumbers, sliced thin into half rounds
• 1 orange bell pepper, diced
• 1 carrot, shavings  (the outside sweet layers)
• 1 shallot, diced
• ¾ cup Italian parsley, chopped

Dressing ingredients:

• 4 Tbsp. extra virgin olive oil
• 2 lemons, juiced
• 1 tsp. Aleppo Chile pepper
• Sea salt (to taste)

Preparing the beans:

Prepare a bowl with ice water before you start cooking.

Remove the beans from the outer pods. Bring a large pot of water to a boil, season with sea salt and place the beans in the boiling water. Cook for 2-3 min until the beans are bright green. Remove one bean, cool and peel and test for the texture. They should be cooked but still crisp and green. Remove the beans from the water and transfer to the ice bath to stop the cooking process. 

When cooled, remove the outer skin from each bean by pinching the skin and squeezing out the green bean. It is not mandatory to remove the skins, however the beans taste better without the skins and are much easier to digest.

Once the beans are peeled, toss them with the cucumbers, bell pepper, shallots, parsley, carrot shavings, lemon juice and Aleppo pepper. Salt to taste and serve at room temperature. If you plan to make this salad ahead of time, do not add the sea salt until you are going to eat the salad, as the salt will wilt the cucumbers.

The post Spring Fava Bean Salad appeared first on Tri Holistic Nutrition.