Are you TURNED ON?

Are You TURNED On?

Certified Nutrition Specialist & Blood Type Biometrics Practitioner
Creating RESULTS Holistic Center

You most likely started reading this article thinking it was about your libido. Sorry to disappoint you. This time around it is all about your metabolism.

FOOD is FUEL! By eating the right kinds of food and the right quantity of food you can turn your metabolism on. The body’s metabolism is the internal furnace. More heat is generated when more logs are added to the fire. Thus, when the metabolism is spinning in high gear the body burns food as fuel rather than storing it as fat. Do you know if your body is working for you or against you?

Take a moment to do a pinch test, or take a peek in the mirror. If you are sporting one of those “It’s not fat honey, its prosperity” bulges; have ‘love’ handles; or your main form of exercise is rolling over while watching TV or taking a trip to the fridge, there is a pretty good chance your metabolism is not working for you. Other indicators include: fatigue, bad breath, lack of hunger, insomnia, foul taste in the mouth, low blood pressure, constipation or diarrhea. The BIG indicator of whether your body is turned on or off is by looking at your food.

Most people think food is pleasure, food is social, or food is enjoyment. The bottom line is most Americans under eat and over train. On average I would say that 98% of my clients enter my doors under eating because they ‘heard’ somewhere along the way that “If I eat less, I’ll lose weight.” These same folks are also doing excessive amounts of cardiovascular exercise. Why? Because they believe that more exercise means more weight loss! However, eating less and doing more exercise creates a caloric deficit, meaning the body is burning more calories than it is taking in. Liken this to driving a car at 75 mph with an empty gas tank. When the car runs out of fuel it stops. End of story! When the body is pushed into a caloric deficit it will usually hit a plateau and stick, gain weight, or a combination of the two. Based on results…under eating and over training is not the way to go.

The daily food intake, or diet, is comprised of protein, carbohydrates, fat and water. Protein feeds muscle tissue, allows the body to heal itself, and form new cells, new tissue etc. Every cell from the top of your head to the bottom of your feet requires protein. Yet this is one of the most under eaten forms of food. The bare minimum amount of protein that should be eaten on a daily basis is 1 gram of protein for every pound of body weight. For the sake of easy calculation, an average person who does minimal exercise and weighs 190 pounds should be eating 190 grams of protein on a daily basis. That is just to maintain lean muscle tissue. The body requires more than that to build muscle and form new tissue.

Most adults need about 15 percent of their daily energy in the form of fat. Fats in the diet usually take care of themselves so you do not need to go looking for them. Linoleic acid and linolenic acid, however, are two polyunsaturated fatty acids (Omega-3 and Omega-6) needed by the body for basic functionality. These two essential fatty acids cannot be made in the body from scratch; their nutrients therefore must be supplied by foods.

Water is the most indispensable nutrient in the body. Not only is it the major transport system bringing each cell the exact nutrients needed, it is also the body’s cleansing agent. Water makes up about 60 percent of the body’s weight and 75 percent of a muscle cell. The minimum daily water requirement for a 190-pound person is 0.55 times 190, which equals 105 ounces. More water is needed if the body is dehydrated from lack of intake, exercise, sunburn, excessive heat etc. Signs of dehydration include: thirst, rough dry skin, dry mouth, low blood pressure, fatigue, foul smelling urine, reduced urine output, clothing rings on your skin, sheet marks on your skin when you wake up, and water retention. If the body is dehydrated… drink more water… if the body is retaining fluid that means the cells are holding onto whatever water supply they could find. By drinking more water, not soft drinks or coffee, the cells will open up and start transporting nutrients throughout the body.

Carbohydrates are the most direct source of glucose, the most important fuel source in the body. Yet, due to a lack of knowledge, carbs are treated as the bad guy. The body requires fuel every 2-3 hours. Once the body trusts that it will receive the needed fuel on a consistent basis, it will then respond back to you by burning the glucose it is getting from the carbs as fuel rather than storing them as fat. Thus, by eating more, and eating more often, the metabolism turns on and the body begins to burn more calories… even at rest. On the flip side, when the body does not receive the fuel it needs, it then enters a catabolic state (starvation mode), switches to self-preservation and shuts down!!!!

Right about now you might be saying, “I eat when I am hungry!”…Ok, I’ll bite. Let’s say you are sitting at your desk, tummy ‘filled’ from eating that Krispy Kreme at 0-dark-thirty with your morning caffeine hit from Starbucks. You are in the middle of a deadline; the phone has been ringing off the hook; you are bouncing between four instant messages and have 15 emails yet to be read. Round about mid morning your stomach says, “I’m hungry!” You swallow more coffee and munch on a few Twizler sticks. Hearing gurgling from the southern region of your stomach you know that bad boy is happy so you keep working. A bit later your stomach lets you know loud and clear…”Heh Dude, I’m hungry!!!!” You look up making note of the clock, there is that deadline don’t ya know, and, visualizing the sandwich crammed in the back of the fridge make a decision to ‘grab something later’. No longer feeling those hunger pangs you think things are just fine in stomach-ville. WRONG ANSWER. By now, both the digestive system and the metabolism have slowed way down; your body has figured out that you are not going to feed it and has gone hunting for food elsewhere.

Now you may be arguing… “That’s a good thing… my body will eat my FAT.” Wrong Again! The body loves fat. It can live off fat for a very long time. In fact, fat is the very last thing the body holds on to before it dies. When the body enters a catabolic state or starvation mode, rather than eating the stored fat on the body, it actually hoards the fat (self preservation) and goes for the next available food source, which is your muscle tissue. It gets worse!!! Not only is your body in hoard mode because it has no clue when you are going to feed it again, when you finally DO decide to eat, it hordes everything coming IN as well. Double Slam. The body grabs the calories from your quick easy fast food meal adding on to its life saving supply. Basically the fat just got fatter.

Eat more often to assist with quicker digestion and spinning your metabolism into high gear. Break your daily food intake, comprised of good sources of protein, carbs and fat, into 6 smaller meals, feeding your body every 2-3 hours. Keep the body hydrated so each cell receives valuable nutrients and carries toxins away.

Good sources of protein include: chicken, turkey breast, fish, lean cuts of red meat, shellfish, low fat cottage cheese, etc. Sources of ‘good’ fat include those high in EFA’s (essential fatty acids): leafy vegetables, nuts, seeds, grains, flaxseed oil, soybeans, salmon, tuna, etc. Choosing carbs and understanding the role they play in the body is like building a fire. A fire is started with very intense hot heat, burning quickly and dying rapidly. This then lights the kindling, the twigs that give a short burn. Once the kindling is burning steadily, logs can be added to the fire. They may need to be stoked from time to time, however hours of heat and enjoyment can be had from well-placed logs. Carbs come in the following forms:

SIMPLE Carbs (sugar, donuts, candy, fruit, soft drinks, etc) are those foods that have an intense burn and quickly die out. We call them simple carbs because they are simple to find, simple to grab, simple to eat. While these give an intense burn, they are not a good source for fuel and make it difficult to stabilize the blood sugar levels. You experience extreme highs then lows while the body stores these guys as fat.
FIBROUS Carbs (veggies) are the kindling in the diet. Fibrous carbs are typically low in calories, can be filling and are excellent sources of fiber. They get the fire going but cannot sustain the burn for very long.
COMPLEX Carbs (rice, beans, legumes, pasta, etc) are the logs on the fire. They break down slowly and release glucose gradually into the bloodstream keeping the blood sugar levels stable. Eating a potato (not fries), a cup of pasta, or rice will fuel the body for a good 2-3 hours allowing the metabolism to spin into high gear.

You now have the knowledge to treat food as fuel! Eat the right kinds of food and slowly increase the quantity of food to turn on your metabolism. With your metabolism spinning in high gear your body is now working FOR rather than against you! After all, 80 percent of How you look is what goes in your mouth.

Set yourself up for Success! With nothing to risk, rather gains to make and goals to set, it would be advantageous to chart your course by having your diet analyzed. A Diet Analysis will provide information on your current caloric intake of protein, carbs and fat as well as provide information on your sugar and sodium intake. With Knowledge you are then Empowered to make choices to Turn ON Your Body! And heh, when you start feeling more energy and are excited about creating a leaner stronger body… I bet your libido will benefit as well!!!!


Dr Nadine
Creating LIFESTYLE Changes to LAST Your Lifetime

NADINE is a Naturopath and Holistic Nutrition Specialist with over 30 years experience in the Health and Fitness Industry and teaches her clients the Art of building and maintaining lean muscle tissue as they drop body fat in a unique program designed for them. Nadine has coached all levels and genre of people and has taught a variety of programs including but not limited to Personal and Sports Nutrition, Sports Psychology, and Weight Lifting/Bodybuilding. Nadine is available for seminars and workshops based on availability. For more information contact Dr NADINE at 970-443-2541, email: or visit

Nadir’s Notes ~ 2011 prep to the Natural Northern USA

This is a place for ME to record my thoughts, my challenges, my victories as I pave my way to the 2011  Natural Northern USA’s to be held in Cleveland OH on October 1st. My Intention is to select three words daily that I desire to Wear, Explore, and BE.

You are welcome to read this, who knows, maybe through my own meanderings there will be something to help another.  Should you desire to leave a comment, please make it about the information within.  spammers are not welcome Please HONOR that .

*****  NOTE **** I changed the view of my blog so that my latest post will be on the TOP.  I trust this will assist in your viewing.  Thanks for following along with my progress. ~Nadine


Sunday  June 26th~ ME as… Unstoppable…  Unshakable….  Warrior… ME

Foundation Words:   New+ Abundant+ Interested

NOTES : Well here I go.  I have not written in my daily blog about my bodybuilding prep in a long time.  Some part of me just did not want to let others know I was going for this show.  However.  When I see it in PRINT it is REAL.  Entry form has been Submitted.  Accpetance has been RECEIVED.  So no to get the flight booked.

Day End:  my cardio was off today since I was writing an article.  But I am READY to TAKE IT ON starting at 515 am.

Dr Nadine’s Nuggets ~ Fun Protein Packed Recipes

Dr Nadine’s Nuggets ~ Fun Protein Packed Recipes

Hello Dear Friends. Welcome to a new edition of Dr. NADINE’S NUGGETS ~ morsels of information from various arenas including Naturopathy, Homeopathy, Herbology, Personal Training and Nutrition.

I apologize for the delay in writing a news letter. My attention has been on completing my Iridology Certification and getting the SOUL FOOD cards ready for production. Stay posted on the cards as they ARE coming!!!!! This issue offers a few Fun Protein Packed Recipes to try out, enjoy, and share. You are invited to visit the Blog out on the main website, post questions, leave comments and basically Come PLAY with me.

Power Balls
* 2 scoops of your favorite Protein powder
* added flavoring if you desire (cinnamon, orange extract, etc)
* 2 TBS Peanut Butter or Almond Butter (you might need to heat this just a scooch)
* 1/2 cup of dry Quinoa Flakes, Oat Flakes, Spelt Flakes etc
* a little water, almond milk, or soy milk to moisten the protein powder

mix all the above together.
Roll into smaller balls… if they are ‘sticky’ you can put them in a baggie with ground Flaxseeds or dry cocoa powder to coat the outsides.
pop in fridge or freezer to set. ~ ENJOY

Note: Power Balls are great at work, school, in a conference, on a hike, on a golf course, or any place you can have a bite here or a bite there. They are awesome frozen.

Affirmation: I allow my self to explore a new recipe, releasing my creativity… Yahoo… I get to PLAY!!!.

Protein Pudding
* 2 scoops of your favorite Protein powder
* 4 TBS ground Flaxseeds
* add in any spices/flavorings if you desire (vanilla, extracts, cocoa powder, cinnamon, etc)

Stir in cold water to the thickness of a ‘pudding’. If not COLD enough, or thick enough to YOUR desire, pop your creation in the freezer for about 30-45 minutes. This makes a lovely cold treat loaded with Protein and Healthy Fats.

Note: This one is awesome when attending a conference. Carry your Protein Powder and Flax seeds in little baggies. Pitchers of ice water are usually provided. Mix your ingredients in a container then let it sit ON ice for another little bit. WOW… what a lovely thick treat either in the middle of the day… or at night when you want that ‘ice cream’ thing.

Affirmation: I release any fear around creating something new and different as I allow my Body to receive nourishment from my creations.

Oatmeal/Quinoa Pancakes
* 6-8 egg whites
* 1/2 cup dry Oats or Quinoa Flakes
* your desired flavorings
* Stevia to sweeten

Fluff this mixture up with a fork and allow to ‘set’… (I usually put it in the fridge overnight). Once ‘set’ or thickened,
Fry like a pancake.
Put a TBS of Almond Butter or Peanut Butter on top to get in your Healthy Fats.

Note: These pancakes are great for hikes, biking, trips, flights, etc. They travel very well. They can be made in advance and frozen. Be creative here.. There are no limits to what you can do with this pancake.

Affirmation: I feed my body healthy Protein, healthy Fats and a small portion of complex Carbs.


*** HOT *** Watch for news about Dr Nadine’s SOUL FOOD cards ~ Soulful Nourishment for the Body, Mind, Emotions & Spirit. Our intention is to have them in production by October.

Nadine is a Naturopath and Holistic Nutrition Specialist, as such, can not and will not diagnose a disease, claim to cure a disease or prescribe medications. Dr Nadine provides knowledge; making it possible to take greater personal responsibility and ownership of your overall health and well-being. Making new eating and lifestyle choices along the way will allow improvement in quality of life and allows for greater self-awareness, self-discovery, internal balance and self-healing.

Dr Nadine’s Nuggets ~ Food Combining


Dr Nadine’s NuggetsFood Combining

Hello Dear Friends. Welcome to a new edition of Dr. NADINE’S NUGGETS ~ morsels of information from various arenas including Naturopathy, Homeopathy, Herbology, Personal Training and Nutrition.

It has been a few months since I have sent out a news letter. This issue offers information about Food Combining to assist with improved digestion of food. You are invited to visit the Blog out on the main website, post questions, leave comments and basically Come PLAY with me.

From a Nutrition perspective, three important ways to improve food digestion, reduce food allergies and improve overall general health include creating an Acid-Alkaline Balance, Food Combining and Food Rotation. This issue of will focus on Food Combining. To enjoy the benefits of a healthy digestive system and to allow our bodies to utilize the nutrients from the food we eat, certain rules for the way food is combined within a meal need to be observed. The idea of combining food is to join two incomplete proteins (grains, legumes, nuts & seeds, and veggies) to obtain a complete protein.

The Basic guidelines for Food Combining are as follows:

  • Grains + Legumes (rice and beans)
  • Seeds + Legumes (sesame seeds with garbanzo beans)
  • Nuts + Legumes (tofu with sliced almonds)
  • Grains + Milk (hot oatmeal with milk)
  • Grains + Eggs (rice with eggs)
  • Veggies + Milk (cream soups)
  • Veggies + Eggs (salad with sliced eggs)

In addition, the following are some suggested guidelines to follow for combining food in an effort to assist the digestive system:

  • Fruits are to be eaten alone or with other fruits (not melons)
  • Milk is considered a food and is suggested to be eaten alone
  • Protein foods (meat) are not to be eaten with Starches (bread, potatoes). WHY?? For the best digestion, Proteins require an acid digestive medium while Starches require an alkaline one. When eaten together, they interfere with each other’s utilization, making digestion take longer and inefficient.
  • Eat One Protein source per meal (do not put steak with shrimp etc or cheese with meat). Mixing more than one protein source can be very taxing on the digestive track, and often provides an excessive amount of Bad fats with the protein.
  • DO Combine Protein + Veggies
  • DO Combine Starch + Veggies
  • Fruits and Simple Sugars are not to be eaten along with or after other food due to fermentation in the stomach, bloating, gas etc
  • Melons are to be eaten alone. Especially not to be eaten with other fruits
  • Fruits are best eaten in the morning

Affirmation: I feed my body the nutrients it needs in combinations that allow for digestive ease.

Affirmation: I allow my body to absorb the nutrients from the foods I combine.

Affirmation: I release any fear around creating a shift and allow my Body to receive nourishment from the foods I combine.

~ Receptive + Well-Being + Allowing


Dr Nadine’s Nuggets ~ Exploring Bach Flower Remedies



Nadine’s NuggetsExploring Bach Flower Remedies

Hello Dear Friends, and Welcome to a new edition of NADINE’S NUGGETS ~ morsels of information from various arenas including Naturopathy, Homeopathy, Herbology, Personal Training and Nutrition.

This issue offers information about Bach Flower Remedies and features a few possible applications for Humans, Animals and Flowers. I have also included a bit of information on upcoming classes and the launch of a Blog out on the main website. Please consider this my personal invitation to Come and PLAY with me.

Edward Bach developed 38 Flower Essences or Remedies as a safe and natural method of healing. When a person is in a negative state, such as fear, worry, hatred or indecision, their energy field is distorted or out of harmony. Such a distortion slows down the energy field affecting their entire psyche. The flowers used in the Bach Remedies are of a higher order, each embodying a certain Soul quality harmonious with the energy frequencies of the Soul (Higher Self).

The Bach Flower Remedy floods the energy pathways and acts as a form of catalyst to re-establish contact where the energy waves have become broken. The blockage causing the disharmony is gently dissolved, allowing the Higher Self to communicate with the Body. As Love, Joy, Peace, Courage and Happiness return, BALANCE is restored to the Being as a Whole so that the Body is free to “heal itself”.

WALNUT ~ helps with new beginnings in the mental and spiritual sphere, and proves useful in major stages of biological change such as in teething, puberty, pregnancy, menopause or in the terminal stages of physical life. Bach wrote that Walnut is ‘the Remedy for those who have decided to take a great step forward in life, to break old conventions, to leave old limits and restrictions and start on a new way.’ If you find you have made a choice to move in a new direction or take on a new challenge, have your bags packed and are sitting in your boat, but the boat is still tied to the dock, Walnut is the remedy to choose.

For Animals: Walnut restores the ability to adapt to change. Examples include; females coming into season or heat, during pregnancy, after neutering, during teething and weaning and for before and after anesthesia.

For Plants: In the garden, Walnut will assist the transition from one growth phase to the next and helps with cut flowers due to the change in environment.

Affirmation: I follow my Inner Guidance and Embrace this new phase of my journey.

Have you or those around you experienced Anxiety or Worry? Consider these Bach Flower Remedies as a natural option to regaining BALANCE:

is called for with hidden or concealed restlessness.
MIMULUS ~ is used when the cause of the anxiety or worry is known to you
RED CHESTNUT ~ assists when the anxiety is for the welfare of others.
ASPEN ~ is used for an unknown cause or for a vague anticipation of anxiety
WHITE CHESTNUT ~ is called for when the anxiety is accompanied with worrying thoughts

For Animals:
Agrimony – can be used for animals that appear normal except for a “pained” or anxious look in their eyes
Mimulus – is used for animals afraid of noises, baths, stairs, telephones, confined spaces, other animals, being groomed, being clipped etc
Red Chestnut – for mothers that won’t let anyone near their young, cats constantly seeking a new place for the kittens.
Aspen – for animals that fear going outside or ‘freak out’ are ‘edgy’ or ‘jumpy’.
White Chestnut – is used for any obsessive behavior in animals – persistent licking or chewing of the skin or paws until raw, persistent scratching, lashing of the tail.

Affirmation: I release fear and allow my inner Strength and Courage to flood every cell of my Body/Being

Enjoy your explorations this month.  Please let me know how I be of service to you as you take another step in your Health and Well-Being

~ Insight + Well-Being  + Receptive