This blog post acts as Part II and a continuation of  "Belly Flab to Belly Flat"...

To improve our health status (via decreasing silent inflammation = fat) and to improve our comfort levels (via decreasing belly flab), let's turn our attention to another belly flab culprit, stress and cortisol.


To bring about clarity, cortisol is our alert or stress hormone that is released from the adrenal glands. In alert mode, it provides that natural feel-good energy and brings about alertness upon waking (ie. children in the AM). In stress mode, it puts us into survival state when we interpret a situation as stressful (ie. chased by a dog).

Cortisol is actually protective and phenomenal, it allows us to adapt in response to "whoa, stress!", essentially survive, exit survival mode once the stress is dealt with. Unfortunately, it is becoming more common that our stress response is activated too often and remains activated too long; the body does not exit survival mode, and we are exposed to excess circulating cortisol.

The take-away is that too frequent or too constant release of cortisol due to a perceived stress can be damaging, no longer protective and contribute to abdominal fat, general inflammation, muscle breakdown, sleep loss, increased cravings and that "Frantic Fanny" or "Nervous Nelly". The issue is that chronic stress contributes to chronic cortisol circulating,; unused cortisol influences fat to be deposited at the belly! The goal is to deflate our daily stress and inactivate our stress response, whereby survival mode occurs less and survival mode is exited quicker.

To tone down survival mode and exit survival mode quicker, 6 general steps are suggested:

1. Improve your stress resiliency (the degree to which stress impacts you) via a solid health foundation to stand upon.
Focus on: Eat Right. Move Right. Drink Right. Breathe Right. Think Right. Sleep Right. Poop Right.
Note: These 7 Health Basics will be an eventual blog. Even just practicing 2 or more will create a positive ripple effect.

2. Analyze your stressors
Tip: Make a list, make your stressors visible. Ask yourself which ones you will accept? change? reject?
Note: This exercise can be powerful...after all, awareness brings change.

3. Balance your blood sugars
Balance sugar = Less insulin = Less body stress = Lower cortisol (Refer to Part I of Belly Flab to Belly Flat)

4. Physical Activity
A definite recharge to the nervous system, an opportunity to be in the moment and "let go"

5. Practice an Adrenal Lifestyle
Focus on:  Bed before 11pm. Create structure and routine. Physical activity. Say “No” to that which does not inspire you. Laugh often. Blood sugar balance. Positive thinking. Make time for things/people/places that recharge you. Make time for stress deflation (talking, art, nature, mediation, cuddling, tea, reading, baths, movies).

6. Investigate any digestive stress
Digestive stress is a common invisible body burden/stress that increases cortisol.
Tip: Multiple rounds of antibiotics may create less beneficial bacteria at the colon
Tip: Do you suspect any food sensitivities contributing to inflammation (a "fire" that the body perceives as stress)?

To living in health,
Amy de Oliveira, Naturopathic Doctor
Women's & Family Natural Health Expert

This blog post acts as Part 1 and a sneak peek into my  "Belly Flab to Belly Flat" seminar at Goodness Me! Thank-you to Goodness Me! and all that attended.

Pinpoint blank, belly flab makes anyone uncomfortable either physically or emotionally. It is common and can be purposeful, especially in protection of our important organs or if in famine mode. However, it stops serving a purpose when in excess and becomes a disadvantage. You see, fat is not just a static glob of fat cells, fat is a savvy survivor, it produces chemicals that contribute to silent inflammation. Inflammation that can contribute to chronic diseases such as heart disease, elevated cholesterol, elevated blood sugars and so forth.

To improve our health status (via decreasing silent inflammation) and our comfort levels (via decreasing belly flab), let's dig into a belly flab culprit,  insulin and sugar. To begin, insulin is our sugar hormone, it is the hormone that is released from the pancreas when there is a surge of sugar in the blood stream. It allows the sugar to travel from blood into the body to be used as fuel or to be stored as fat.

Insulin (our sugar hormone) is the only hormone that instructs our body to store excess "fuel" (ie. sugar) as fat. And, to make matters worse, a higher amount of insulin (due to a higher amount of sugar circulating) influences fat to be deposited at the hips/belly and shoulder blade area.

The take-away is that the insulin hormone will store excess sugar as fat. The issue is the excess or too frequent blood sugar spikes that signal the insulin hormone to be released from the pancreas and do it's task. The goal is to eat and move right to create stable blood sugar to prevent insulin from being released and dictating fat storage at the belly.

To create blood sugar balance, 6 daily steps are suggested:

1. Always begin your day with protein (eliminate/limit carbs in the AM).  Ensure adequate protein throughout the day.
Tip: Calculate how much protein you minimally need per day. Essential for blood sugar balance, satiety, growth, energy.
Protein Calculation: your weight in kg x 0.8 grams of protein/kg (or x by 1.2 if active)

2. Always combine carbohydrates with protein, healthy fats, fibre in each meal and snack to slow down the rate that carbohydrates break into sugar. This will avoid a spike in blood sugar and reduce the need for insulin.

3. Avoid overeating carbohydrate products. Choose complex carbohydrates that have low-glycemic values.
Tip: Google "glycemic index (GI) charts", this will show how quickly a food source breaks into sugar. 

4. Eat frequent, smaller meals throughout the day
Tip: This is helpful for those who experience hypoglycemic (low blood sugar) spells

5. Exit fight-flight mode (cortisol releases a surge of sugar, if not used as fuel to fight or fly, it circulates and is stored)
Tip: Stay tuned for Part 2: Stress, Cortisol, Belly Flab

6. Physical Activity!!
Tip: Physical activity readily "allows" sugar floating in the blood to enter into the body tissues and be used as fuel.

To living in health,
Amy de Oliveira, Naturopathic Doctor
Women's & Family Natural Health Expert

This past Saturday (October 3rd) marked the grand opening of Vivo!

It was an open house where all were welcome to explore, participate (test your food naming skills, exemplify what health looks like in the photo booth), connect with the community and of course eat. View a few grand opening highlights here.

The most commented upon food item was the Black Bean Brownies...a moist, rich chocolate, healthy twist delight. The healthy twist stems from the brownies being gluten-free, dairy-free plus using 1 cup (or more) less sugar than regular brownies. Additionally, the beans add fiber, protein and a low-glycemic index (slower breakdown into sugar) compared to using white or whole wheat flour as the binder and main ingredient in regular brownies.

Black Bean Brownies (adapted from superhealthykids.com)

• 1 (15.5 ounce) can black beans, rinsed and drained
• 3 eggs
  
• 3 Tbsp coconut oil
• 1/2 cup cocoa powder
• 3 tsp vanilla extract
• 1 tsp baking powder (for more cake-like brownies)
• 1/2-3/4 cup sweetener of your choice (honey, sugar, agave, etc)

1. Preheat oven to 350 degrees F. Grease an 8x8 square baking dish with coconut oil, line with parchment paper.
2. Combine the black beans, eggs, oil, cocoa powder, vanilla extract, sweetener, in a blender; blend until smooth.
3. Pour the mixture into the prepared baking dish. 
4. Bake in the preheated oven until the top is dry and the edges start to pull away from the sides of the pan, about 25- 30 minutes. ** The less baking powder and the less cooking time equate to moister brownies.