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.
   

Over the past months of "stretching and growing" as I prepared to launch Vivo!, I had to get real honest with myself and get real clear about my mission and what I am willing to strive for despite a path littered with obstacles and self-doubts. A certain "miracle morning" routine helped to bring about clarity and that powerful rocket-fuel!

Years ago, I was made aware of "Miracle Mornings" by Hal Elrod and was told that it would be life-changing.  Hal is a motivational speaker and like many, has a story of struggle and triumph. He came to the realization that making repeatable, small changes to your daily morning routine can ultimately change the course of your day, your life. 

"Your level of success will seldom exceed your level of personal development” J.R

At the end of 2014, I finally put it into practice. 
And yes, it is a life changer.
And yes, it is challenging. 
And yes, it will change your life too.

The focus is a daily routine to cultivate personal growth so you can reach your goals; supercharge your productivity; uphold your intentions and manifest your peace.  The specifics (time of day, time allotted and activity) of the Miracle Morning routine is up to you, however the intention is to set aside time to build-upon your physical, spiritual and mental aspects.

What about this rocket-fuel? Let's use a spaceship analogy. A spaceship uses the most of amount of fuel for take-off but afterwards continues with that gathered momentum. We too can benefit by starting off our day with a "bang" and creating that strong momentum for our day-day living.

What is suggested by the 1-hour Miracle Mornings:

20 minutes of movement: To wake-up fully and check-off that physical activity goal. Exercise moves blood, unlocks blocked energy, moves toxins, increases metabolism and alertness.  Bonus: exercise increases brain power by up to 20%!

20 minutes of spiritual: Sit quietly with yourself in meditation - this creates an opportunity to learn about yourself in-between thoughts and gain clarity on what you crave to have in your day, in your life.  Note: You can swap the meditation for another form of inner exploration, perhaps scribing/journaling or prayer.

20 minutes of mental: Some prefer writing out the day/weeks goals, reading a book on personal development or health or career. Others prefer listening to a personal development you tube video or podcast. Example: Listen to an "Achieve your Goals" podcast by Hal Elrod (halelrod.com/blog/) or a Tony Robbins clip on "Building Rapport".

Miracle Mornings can be interchanged to Power Hour as used by Robin Sharma and others. Either way, commit to this intentional personal development habit and live on purpose, with purpose.

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