Family Health

Keto For Dummies – Beginners Guide For Keto

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keto for dummies

Yes, Keto is exciting but could be confusing for some people which is why I thought a Keto for Dummies Guide would be something useful.  Maybe it sparked your interest because you’ve seen celebrities shedding fat and hailing the ketogenic diet as their secret weapon (not sure how it can be a secret when they post it to their followers on Instagram …)

But have you heard of the stay at home mom who:

  • Now has energy for her kids
  • Feels like her brain is on fire (in a good way)
  • Less cranky
  • Sleeps better
  • Better cholesterol
  • Joints don’t ache anymore when she wakes up or during the day

Probably not.

Attention Seeker

Mainstream media needs to grab your attention.  So, you’re less likely to hear about that dad in Beverley Hills.  The one who doesn’t sleep his afternoon away on his favourite chair.  Waking up with fruit-loops on his body as a form of art canvas for the kids while he sleeps.  Now having time to be a dad and a husband again!

Regardless of where you heard it, you’re probably asking yourself, “what is a ketone and the ketogenic diet?” and why should I care about yet another “fad” diet?

First let me ask you this.  If something has been around for 500+ years, does it still qualify as a fad?

keto diet

Let’s start with a simple question: “What is a ketogenic diet”? (aka a very low-carb1 eating lifestyle)  If you’ve seen my other articles, I have explained that our bodies can run on two types of energy.  The most common is from carbs.  Many of which are broken down into (or start off as) simple sugars.

Our bodies cannot use these simple sugars for energy unless they are combined with insulin that a healthy pancreas makes on demand.  Once the insulin grabs the sugar it is given to our cells and we have energy.

The second way our bodies can be fueled is by the breakdown of fat (from our food or from our body) into ketones.  Ketones fuel our cells without needing an escort (insulin).
Our body can only do one of the above at a time.

So, if you have a certain threshold of sugar in your system (and thus insulin), your body will not run on ketones.

By eating a low-enough-carb diet, your body will switch to fat burning and create ketones.  This is not as easy as it sounds!  If it were, I think the fast food industry would be very different.  In addition, all that junk food on grocery store shelves full of sugar would sit there and rot.  Just kidding. That stuff can’t rot, it’s not real food!

Click here to read Are You Eating Junk Food Without Realizing It?

why try keto?

Still Wondering Why You Should Care About a Keto For Dummies Guide?

The properties of ketones have been studied for over 100 years by scientists and doctors.  They and are well known for the treatment of epilepsy.

But the more scientist and doctors understand about the power of ketones, the more intrigued they become at how:

  • A ketogenic diet
  • A low-carb diet
  • A whole food diet or exogenous ketones

Affect all aspects of health.

Click here for, Keto Brownies recipe .

All diseases have one thing in common.  Inflammation.  Simple sugars are recognized as inflammatory.  It’s breakdown into energy creates waste products that the body needs to get rid of.  Too much simple sugar equals too much waste products for the body to get rid of.  This leads to inflammation.

On the flipside, ketones reduce inflammation.  So, this alone should compel you to want to know more.

Further, excess sugar leads to insulin resistance or prediabetes and of course type 2 diabetes.  Also, now scientists and doctors have coined the term type 3 diabetes to refer to the damage that sugar is causing in the brain.  Potentially causing diseases like:

  • Alzheimer’s
  • Dementia
  • Mental illness

Click here to read, ” Diabetes – The Hidden Cause Of Alzheimer’s?”

Intermittent Fasting On Keto

Keto Fast

As part of my Keto For Dummies guide am I telling you to ditch the carbs & go dive into the keto diet head first?  If you think you can handle it, sure! (but please don’t do dirty keto).  But seriously as you’ve read from me before, there are ways to get ketones into your body without becoming a keto diet warrior.

Click here to read, This One Thing Has Been Linked To Almost All Diseases .

Every major religion has a fasting regime.  It would appear that every religion’s god 3 (or the one single god that allowed all the different religions) knew that our bodies needed some time away from digestion.  Time to internally ‘clean up’ and perhaps even shed some of those religious holiday pounds.

During times of fasting, our blood sugar drops.  Our bodies naturally switch to burning fat and creating ketones (length of fast determines the extent to which our bodies use ketones of course).

If every major religion knew before science did that ketones were good for you, then perhaps you shouldn’t dismiss the idea of reducing your carbs and trying to skip breakfast once in a while (aka intermittent fasting).  Who knows?  Maybe you will be writing the next ketone article (instead of me) because you have seen the light!

Final Thoughts

I know this is just a quick intro to the world of keto and low-carb.  I had so much more I could have put in, but it would have gotten a bit scientific and long.  EVEN MORE BORING to some of you!

So as always, if you want more info – check out the other articles or contact me.

References For This Keto For Dummies Guide:

1. WHAT IS LOW-CARB
https://www.dietdoctor.com/low-carb

2. THERAPEUTIC USES OF A VERY-LOW-CARBOHYDRATE DIET
https://www.nature.com/articles/ejcn2013116

3. FASTING
https://en.wikipedia.org/wiki/Fasting

OTHER LINKS OF INTEREST

Diabetes and dementia – is there a connection?
Alzheimer’s Disease Is Type 3 Diabetes–Evidence Reviewed

Are You A Ticking Time Bomb? Try This Simple Exercise To Find Out Your Risk Of Heart Disease

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cardiovascular disease

A friend (a practicing neurosurgeon) sent me an email the other day about cardiovascular health that really caught my attention. The subject line read;

“Association Between Push-up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men.” (1)

I quickly went to check the validity of such a statement.  I mean, could it be?  A simple, no-cost, exercise that can be used as a tool to predict future cardiovascular events?

The study looked at whether a clinician could determine an association between a person’s fitness level and cardiovascular disease (CVD) risk.  All while using an office-based assessment tool.

Physical inactivity, lifestyle and increased CVD risk have all been well documented. (2–5)  The importance of researching this topic is obvious.  Heart disease remains one of the leading causes of mortality in the world.  In fact, The World Health Organization has posted that;

  • CVD is the number 1 cause of death globally – more people die annually from CVDs than from any other cause.  An estimated 17.9 million people died from CVD in 2016, representing 31% of all global deaths. Of these deaths, 85% are due to heart attack and stroke.
  • Most cardiovascular diseases can be prevented – by addressing behavioral risk factors.  These include;
  • Tobacco use
  • Unhealthy diet
  • Obesity
  • Physical inactivity
  • Harmful use of alcohol using population-wide strategies. (6)

Click here to read, “Sitting Too Much is the New Smoking”.

firemen

A Retrospective Longitudinal Cohort Study

This study followed over 1100 occupationally active men.  Firefighters, 18 years of age and older, for over 10 years, stratified into 5 groups based on two factors;

  • Fitness level
  • The number of push-ups they could complete.

Baseline and follow-up physical examinations were completed within a 7-year window.  It included exercise tolerance in addition to push-up ability.  The outcomes were adjusted for age and body mass index among other variables (BMI).

The Findings

When the statistical analysis was completed in 2018 researchers found;

A significant negative association between baseline push-up capacity and increased CVD risk.  This was across 10 years of follow-up.

So how many push-ups were associated with decreased CVD risk?  Participants able to complete more than 40 push-ups had a significant reduction with risk of CVD.  This was compared with those completing fewer than 10 push-ups.

cardiovascular exercise

The findings of this study suggest that;

Performing 40 or more push-ups significantly decreases the incidence of heart disease events among active, adult men.

As a clinician, it is worthwhile to assess the functional capacity of our patients.  Talk to your doctor before starting any new exercise program.  Especially if you are taking medication.  Alternatively, it would be interesting to see studies observing females as well as different age-groups to see if the results could be replicated.

Click here to read, “Stroke And Heart Attack Linked To Drinking This!”

Now drop and give me 40!

 

References:
  1. JAMA Network Home
  2. The American Heart Association. Circulation.
  3. A policy statement from the American Heart Association. Circulation. 
  4. Steps to move the science forward. 
  5. The PURE study. Lancet. 
  6. The World Health Fact Sheet on cardiovascular diseases.

Gut Problems? 7 Key Steps For Healthy Digestion

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gut problems

Digestive health is important however digestive problems can be very common. For some people, gas, bloating, constipation, diarrhea or heartburn have become their new norm.

When your doctor can’t find the underlying cause of the problem, it’s called a gastrointestinal disorder with no specific cause.  Fortunately, in many cases, there is a way to get some relief by changing your eating habits.

Click here to read, “How to Detoxify without Retoxifying Your Body”.

Here are my tips on how to achieve digestive health.

Bring On The Fibers

A high-fiber diet helps to keep food moving through your digestive tract, making you less likely to get constipated.  You can progressively increase your fiber intake.  Fruits, vegetables, whole grains and legumes will help you reduce diarrhea and constipation.

Foods which contain soluble fiber:
  • Apples
  • Oats
  • Legumes
  • Carrots
  • Barley
  • Psyllium

All helps lower cholesterol levels and helps control blood sugar levels.

Insoluble fiber helps to keep you regular, and prevent constipation.  It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

Foods which contain insoluble fiber:
  • Whole grains
  • Nuts
  • Beans
  • Vegetables such as cauliflower, green beans and potatoes

If you are constipated, add more insoluble fiber.  However, if you have diarrhea, go for soluble fiber.

hydration

Stay Hydrated

Low fluid intake is a common cause of constipation.  The fibers absorb water, making the stool softer and easier to pass.  If you are dehydrated, the fibers will be less effective and may worsen digestive disorders.

There are no specific guidelines for the amount of liquid to drink, but experts recommend drinking (1.5–2 liters) of non-caffeinated fluids per day to prevent constipation.  However, be weary of sparkling water, milk and juice as they can sometimes cause bloating.

In addition to water, you can also meet your fluid intake with herbal teas and other non-caffeinated beverages.

Click here to read, “Why You Should Be Drinking White Tea Everyday!”

Eat On A Schedule

Your digestive system likes routines so try to eat at the same time each day.  Also, eating late at night can lead to heartburn and indigestion.  If you experience digestive issues at bedtime, try waiting three to four hours after eating before going to bed.  This will give the food time to move from your stomach to your small intestine.

Take Time To Chew

Digestion starts in the mouth.  Digestive enzymes are secreted in the mouth by your salivary glands and work to start to breaking down food, especially starches.  The longer you chew, the more saliva is made.

Try chewing at least 20 times before swallowing each mouthful.

Manage Stress

Stress negatively impacts your digestion and has been associated with stomach ulcers, diarrhea, constipation and IBS.  If you have too much stress or anxiety your body thinks you don’t have time to rest and digest.

Reducing stress with deep belly breathing, meditation or yoga can improve not only your mindset but also your digestion.

Click here to read, “The Healing Power Of Mantra Meditation”

mindful eating

Mindful Eating

It’s easy to eat too much too quickly if you are not paying attention.  This can lead to bloating, gas and indigestion.  Avoid having a meal on the run, while watching TV or scrolling on your smartphone.  Take time to:

  • Sit down
  • Eat slowly
  • Focus on your food
  • Savor every bite

Enjoy the flavors, textures and smells of your meal.

Exercise Regularly

We all know the health benefits of exercise for our heath, wellbeing and shape.  But moving your body in a regular basis will also improve your digestion.

Indeed, regular exercise helps keep foods moving through your digestive system and reducing constipation.  Moreover it increases endorphin level and reduces stress levels.

Most exercise, including yoga, cardio workouts and sports, can aid the digestion process. Pick the one you like the most.

Click here to read, “What is the Best Type of Exercise for My Body?”

Your food choice and your lifestyle can affect your digestion.  Eating on a regular schedule, staying hydrated and reducing your stress, all contribute to better digestive health.

For further reading, click here for, “6 Easy Ways to Improve Your Gut Health”.

What The Neck? Are You Short-Circuiting?

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Have you ever thought about how how much you strain your neck throughout the day?

You look down to:

  • Text
  • Reply to your email
  • Check Facebook
  • Send a tweet
  • Type on your keyboard
  • Read
  • Speak with your children

…And the list goes on and on!  This can potentially add up to several hours each day that your neck is tilted forward and/or down.

Why Does This Matter?

Your neck is the connection between your brain and the rest of your body.  The messages your brain needs to send must travel through your nervous system which is encased by the bones of your spine.  Therefore, if the spinal bones in your neck are continually forced into a forward (or looking down) position, it puts a great deal of pressure on your nervous system.

This interference causes “electrical problems”.  Whereby, the information that needs to flow freely in the nervous system can no longer do so.  It can cause a “short-circuiting” effect in your body.  This is where certain areas of your body develop illnesses or issues because they are lacking all of the information they need to function at 100%.

Additionally, these misalignments can lead to Forward Head Posture.  This is a serious condition that must be addressed by a chiropractor.  The doctor must work on bringing the carriage of the head back into alignment with your neck and shoulders.

alignment

What Is The Proper Alignment For Your Neck?

If we look at you from the side, your ears should be centered on your shoulders.  This gives your cervical spine (your neck) the correct curve to allow your nervous system to function properly.  Free of any misalignments.

However, if your ears are lining up closer to (or surpassing) the front of your shoulders, your neck is no longer in proper alignment.  This means you are experiencing a significant loss of curve in your neck.  Therefore aren’t able to allow the messages to travel properly within your nervous system.

This is a very serious problem, because even a loss of curve by 1 degree puts significant pressure on your nervous system, never mind the potential for a couple of inches.

Misalignment can actually develop into a loss of curve, or even a reversed cervical curve and can put immense strain on your health.

This Condition Can Lead To Experiencing:
  • Migraines
  • Breathing problems
  • Heart disease
  • Various nose, throat and ear problems
  • Learning difficulties
  • Emotional problems

This is such a critical area of your spine that must be free of misalignments to allow your body to express real health.

Have you noticed this problem in your spouse or your children?  It is especially worrisome for children to have reversed cervical spines, as it can compound into many problems throughout their lives.  And as we all know, when problems are left unaddressed, they tend to get worse, not better.

As we are spending more and more time on our devices and computers, the unnatural strain we are putting on our necks becomes even more prominent.

Click here to read, ” Is Today’s Technology Destroying Your Health?”

What Is The Solution?

Find a chiropractor in your area that can help you to express optimal health.  Follow the care plan laid out for returning the proper curve to your spine.  Especially in children as the rate of complete correction can be quite high, as they are growing and developing quickly.

What Chemicals Are You Putting On Your Face?

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cosmetics

Do you have any idea how many chemicals are in your foundation, lipstick, eye shadow or even eyeliner?  What about your shampoo/conditioner, aftershave, body wash/soaps?  Are you aware of the harm that they can do to your body?  Well, just in case, let me tell you!

1 in 82,000 (eighty-two thousand!!) of the chemicals that you are smearing onto your face and body every morning are industrial chemicals.  Examples of these include;

Many products that you are using include plasticizers, degreasers and surfactants.

Seriously, that sounds like you’re working in an auto repair shop, not in your own bathroom!

natural skin care

Make This Your Mission

Go to your bathroom and pull out your daily use cosmetics.  I’m guessing it will include:

  • Face wash
  • Moisturizer
  • Bronzer
  • Foundation/concealer
  • Eyeliner/Eyeshadow
  • Lipstick/Lip liner
  • Shampoo/Conditioner
  • Shaving cream
  • Body wash/soap
  • Hairspray/gel
  • Deodorant
  • Hair dye
  • Nail polish

…And how many more??  To boot, these are all products that we use every day, or several times per week.  The chemicals in each of these products create a compounding effect as they add up over time through repeated exposure.

Every Single Thing You Put On Your Body Ends Up IN Your Body

The largest organ you have is your skin.  Therefore, if you are smearing it daily with toxins, there is nowhere for these toxins to go but in!  By adding this toxic load to your body, you are putting excess stress on your entire system.  Your body has to work extra hard to detoxify your system.

Click here to read, “Clean Living – How To Detoxify Your Life!”

toxic chemicals

The Worst Chemical Offenders To Stay Clear Of!

1. Formaldehyde-releasing preservatives

Look for:

  • DMDM hydantoin
  • Diazolidinyl urea
  • Imidazolidinyl urea
  • Methenamine
  • Quarternium-15

Even small amounts of formaldehyde causes cancer. (Check your nail polish)

2. Parabens

Used as preservatives in a variety of cosmetics- they are endocrine disrupters and interfere with reproductive functions.  Also look for related chemicals with “paraben” in their names, such as;

  • Methylparaben
  • Butylparaben
  • Propylparaben
  • Isobutylparaben
  • Ethylparaben.
3. Sodium Laureth (or Lauryl) Sulfate

This is found in cosmetics that create a foaming action.  Shampoos, soaps, body wash and bubble bath are offenders of this.  Often, it’s combined with 1,4-dioxane, which may cause cancer.

4. PEG compounds

These chemicals are petroleum-based compounds that are widely used in cosmetics as thickeners, solvents, softeners, and moisture-carriers, and are known carcinogens.

5. Parfum (Fragrance)

Any mixture of fragrances can be used and never have to be identified for their chemical composition!  We have no idea what chemicals are used to create various fragrances because the only ingredient that must be listed is ‘parfum’ or ‘fragrance’.  These chemicals trigger allergies and asthma.  In addition, some are also linked to cancer and neurotoxicity.

[Here’s my story…]

When I stopped using toxic cosmetic products many years ago, the first thing I noticed was that my contact lenses were much more comfortable to wear and also much less dry.  In addition, being disposable, they were actually still comfortable for up to 5 weeks of wear with organic makeup.  This as compared to 3 weeks maximum, while unknowingly using toxic products.

natural solutions

So, What Is The Solution??

Firstly, find natural, organic, toxin-free products!  There is a world of natural options with no toxins available at the natural health food store.  Shampoos/conditioners, soaps and even make-up can be found toxin-free at the health food store!!

Secondly, bring this list with you as a basis to know what chemicals to avoid.  Furthermore, do some additional research on your own.

Lastly, my number one guideline is: If you can’t read the ingredient list, put it back on the shelf!! Choose products that contain natural products that you can actually read and know what they are.  Also, ask for the support of the employees at your natural health store as they are filled with additional knowledge and trained to help find the best products for you.

Click here to learn more about scientific anti-aging solutions.

Seasonal Allergy Symptoms Got You Down? Do This!

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seasonal allergy symptoms

It’s that time of year- the sun is out, the smell of sunscreen is in the air and the breeze is blowing dandelion fluffs towards you at an alarmingly fast rate.  Nothing goes better with a nice summer day than a BBQ with a side of seasonal allergy symptoms- sneezing, watery eyes and if you’re really lucky- a rash. Yum!

Simply put, allergies are the body’s immune reaction to allergens.  Allergens are reactive products that are found everywhere in our environment- naturally such as grass or weeds, and in additives, like the parabens in personal care products.  When we come in contact with allergens that our personal system is not equipped to breakdown, the body prompts the release of histamine, a neurotransmitter that triggers unwanted symptoms- the sneezing, the watery eyes, the rashes.

For about 30% of the population, with about 55% of us being susceptible to at least one trigger, allergy season (and even year long symptoms) seems unavoidable.  That being said, it IS manageable to beat seasonal allergy symptoms and I’m not referring to the once- a- day anti-histamine that’ll make you drowsy.

There are ways to keep allergies in check naturally and for the long haul.  Here are some tips!

how to manage stress

MANAGE STRESS

We all know the damage that stress can have on our health such as:

  • Overwhelming fatigue
  • Decreased energy levels
  • Weight loss or gain
  • Hair loss
  • Breakouts
  • Decreased sleep

But stress is also connected to how we cope with allergies.

Studies done as early as 2012 show that when we are stressed, we are more susceptible to allergies and the symptoms are much worse!  So what do we do?  Exercise, take a walk, meditate or journal.  Do whatever it is that helps you release stress.  This will ultimately decrease the effects of your allergies as well!

Click here to read, “5 Natural Solutions For Coping With Stress!”

natural supplements

SUPPLEMENT

Ditch the over the counter medications for allergies.  Instead, try a regular daily supplement that will help your health and alleviate the symptoms long term.  Vitamin D, specifically D3, in the form of a supplement or even just SUNSHINE, has properties that have been shown to decrease the sensitivity to allergens.  Omega-3s and vitamin C both have anti-inflammatory qualities that decrease the severity of allergic reactions as well.

The Sunshine Vitamin!

natural cleaning products

DETOXIFY YOUR HOME

Read the ingredients in the products you use in your home- for your home care AND for self care.  This is important, whether or not you battle allergies.  A lot of self- care products include sulfates and aluminum that are damaging to the skin and can easily cause reactions.  Click here to read, “Are you poisoning your family?”

Home care products are loaded with ammonia and compounds, like triclosan, that can be irritants.  An easy fix is using products such as apple cider vinegar, clear vinegar or baking soda mixes as safe cleaning products around the home.  If you are married to pre-bottled cleaning products, head over to your neighborhood natural food store for safer cleaning product choices.

Click here to read, “This Common Ingredient Has Been Linked To Cancer”.

battle dehydration

HYDRATE

Water is vital when battling seasonal allergy symptoms- here’s why!  When you’re not drinking enough water, you’re at risk of becoming dehydrated.  Dehydration shows itself in different ways such as:

  • Dry skin
  • Itching
  • Fatigue
  • ALLERGIES

Decreased water intake means that you have an increased amount of histamine.  Again, it’s that pesky neurotransmitter that’s causing all these symptoms as a defense to keep your body from losing any more water.  Water allows you to keep the histamine levels at bay, while flushing out additional toxins.  It also thins the mucus that you’re producing with the allergies, to support sinus draining.

chiropractic adjustment

GET ADJUSTED

Chiropractic care is the most natural way to let your body do the healing.  A misalignment in your spine causing a disruption in your nervous system could be causing the symptoms you’re having.   Click here to read, “Nervous System – What Conventional Medicine Doesn’t Want You To Know”.

If you haven’t seen us- why not come get checked?  If you have seen us, you know what the adjustment can do for you.  For your nervous system and your overall health.  So again, come see us!

Why You Should Be Drinking White Tea Everyday!

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white tea

White tea is known for its delicate fragrance and subtle flavor.  Most people love it because it’s natural.  However, it is often overlooked for more popular teas like black and green tea.  Once reserved for royalty, this tea is currently regaining prominence.  Indulge in this tea, and it will dazzle your senses!  So perhaps it’s time to awaken to a world of tea discovery.  If you are looking to try something new, experience what this tea has to offer.

What Is White Tea?

White is made from the leaves of the Camellia Sinensis plant, similar to other tea’s including oolong, green or black tea.  It is not oxidized and is made only from the young leaves of the tea bush.  It is typically harvested in early summer and late spring.  The leaves are always harvested before they are fully open which are characterized by white hairs that line the sheets.  It’s one of the most minimally processed tea that exists today.

The most popular types of white tea include;
  • Bai Hao Yin Zhen (commonly referred to as Silver needle tea)
  • White peony tea
  • Long-life eyebrow (Shou Mei)
  • Darjeeling white tea

The Top Health Benefits Of White Tea

drink tea to lose weight
1.Weight Loss

The current obesity epidemic has become a leading contributor to a shorter life span.  For many, weight loss SHOULD be one of their main priorities if they care about their health. Statistically, weight loss is a struggle for most people.  However, research indicates that drinking white tea can help you with achieving your weight loss goals.  It helps your body absorb nutrients more effectively.  Speeding up your metabolism to shed pounds more quickly.  In addition, the catechins found in white tea helps your digestive system function- thus  contributing to weight loss.(1)(2)

Click here to read, “Coconut Oil – Secret To Losing Weight & Preventing Diabetes”.

drink to for better focus
2. It improves Focus, Calmness, and Alertness

White tea is known to contain the highest concentration of L-theanine- an amino acid that is known to improve focus and alertness.  It does this by inhibiting some excess stimuli, which can lead to over-activity in the brain.  In other words, it calms the brain and helps you to relax in addition to increasing your ability to concentrate.

L-theanine is also known to reduce anxiety by encouraging the production of GABA.  Neurotransmitters that have a calming effect on the body.  Worried about side effects?  Don’t be!   You can enjoy your tea without any drowsiness unlike some other types of tea. (3)(4)

To read, “A Natural Approach To Hyperactivity & Focus In Kids” click here.

oral health
3. Oral Health

White tea contains high levels of fluorides, flavonoids, and tannins.  These all promote healthy teeth!  Fluoride has long been considered to prevent tooth decay.  In addition, flavonoids and tannins help prevent plaque buildup.  Above all, white tea boasts antibacterial properties which help keep the gums healthy.  Aim to take two to four cups a day for maximum benefits. (5)(6)(7)(8)

grow healthy hair
4. Hair Health

Not only is this tea good for your teeth, but it also helps build healthy hair.  The epigallocatechin antioxidant available in white tea enhances hair growth.  Also, it can prevent premature hair loss. (9)

beat cancer
5. Cancer Prevention

Studies indicate a strong tie between pure teas and the potential to prevent cancer.  Growing research show the benefits of white tea due to the presence of antioxidants and polyphenols found in the tea.  Antioxidants help build RNA.  Preventing the mutation of sporogenous cells that can lead to cancer. (10)(11)(12)

To read, “Don’t Pull Out That Weed! All About The Cancer Fighting Medicine That’s Growing in Your Yard” click here.

get healthy skin
6. Skin Health

Most people at one point or another struggle with skin irregularities such as;

  • Discoloration
  • Acne
  • Redness and blemishes

Although these skin conditions are not dangerous, they’re annoying.  Due to its antiseptic properties, drinking white tea can help you achieve the complexion that you desire.   (13)(14)(15)

To read, “Are you Listening to your Skin? It’s Telling Your Health Story”, click here.

Final Thoughts

Without a doubt, white tea is a pure tea that has undergone minimal processing to maintain its natural, yet subtle flavor.  Known to be a tradition to the Chinese, it offers a new flavor profile that’s nuanced and ideal for beginner tea drinkers.  In addition to experts.

Click here to read, “How to Brew a Perfectly Delicate White Tea”.

Enjoy!

You’re one step closer!

Reference:

(1) https://www.ncbi.nlm.nih.gov/pubmed/19409077
(2) https://www.ncbi.nlm.nih.gov/pubmed/20142827
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3651299/
(4) http://pitjournal.unc.edu/article/improving-college-exam-performance-l-theanine-and-caffeine
(5) https://www.ncbi.nlm.nih.gov/pubmed/26647101
(6) https://www.ncbi.nlm.nih.gov/pubmed/7738265
(7) https://www.ncbi.nlm.nih.gov/pubmed/20722909
(8) https://www.ncbi.nlm.nih.gov/pubmed/25210379
(9) https://www.ncbi.nlm.nih.gov/pubmed/17092697
(10) https://www.ncbi.nlm.nih.gov/pubmed/20668019
(11) https://www.ncbi.nlm.nih.gov/pubmed/17571968
(12) https://www.ncbi.nlm.nih.gov/pubmed/25236244
(13) https://www.ncbi.nlm.nih.gov/pubmed/15207729
(14) https://www.ncbi.nlm.nih.gov/pubmed/10719174
(15) https://pubs.acs.org/doi/abs/10.1021/jf025741t

A Fun Way To Beat Depression & Anxiety!

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mental health benefits from playing sports

How many times have you heard, “You should exercise! It helps you lose weight!”?  There’s no doubt that physical activity is great for your health and well-being.  It strengthens your coordination.  It helps you to accomplish daily tasks and helps you have a better posture.  There are obvious physical benefits from playing and participating in sports.  However, there’s more good news; playing sports can positively affect your mental health too.

Feeling Stressed?

When we are stressed or we have negative feelings, physical activity is recommended as a good antidote.  A kind of natural antidepressant.  Indeed, it would evacuate our black ideas as if by magic!  There’s a reason why we say “Go get some fresh air.  It will calm you down”.  So, let’s find out why exactly this is.

Some researches show that a brisk walk helps to increase our positive emotions which in turn decrease our negative emotions.  Ten minutes of brisk walking would be the equivalent to ninety minutes of well-being.  So, finding an activity to practice each day (or at least four times a week) will make you feel better both physically and mentally.

How To Naturally Overcome Depression & Anxiety?

When it comes to depression or strong anxiety, physical activity improves intellectual capacity and mood!  Thus, in certain states of chronic fatigue, we wouldn’t prescribe rest but rather physical exercise.  This would create a flow of energy and optimism! Exercise can also serve as a distraction.  Allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression.  Click here to read, “5 Natural Solutions For Coping With Stress!”

Moreover, it promotes several changes in the brain including neural growth, less inflammation and releases endorphins .  These are chemicals in your brain that cope with pain or stress.  In addition to all of that, there are other amazing benefits.

Physical activity contributes to:

  • Increased longevity
  • Strengthened immune system
  • Reduced risk of cancer
  • Decreased risk of diabetes and increased insulin sensitivity
  • Sexual wellness
  • Improved sleep quality

Click here to read, “5 Ways To Heal The Mind & Body By Using This One Oil!”

Exercise – A Natural Booster For Self-Esteem!

Yes, exercising helps you fall asleep faster and get into a deep sleep.  And we all know that a good night of sleep helps us with our performance at work but also improves our mood.  You know what one of my favorite benefits of working out is?  Self-esteem!  Exercising regularly can boost your confidence and improve your self-esteem.

As your strength, skills, and stamina increase through playing sports/exercising, your self-image will improve as well.  However, even if exercising is good, doing it voluntarily while savoring these moments is better!

Do not impose something on yourself.  Studies have shown that mental presence in exercise affects our psychological state.  Being aware of the ‘goods’ exercise provides when you perform it will be much more profitable.

Do Not Force It!

Regularity is more important than the intensity of the effort.  If all goes well, you will see changes in both your physical and mental health after eight weeks.  Patience is the key word!  Don’t forget, whatever you decide to do, do it with a smile!

For more information on how to improve your life and well-being, click here to read, “Wellness – 6 Essentials for a Vibrant Life”.

How To Choose The Best Running Shoes – Part 2

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types of shoes

If you’re new to the running world and unsure of where to start, don’t sweat it (no pun intended).  If you are on the search for the types of shoes best for running, I highly recommend you click here to read, “How To Choose The Best Running Shoes – Part 1”. 

By now you have determined:

  1. The type of foot arch you have
  2. Whether you over- or under-pronate when you walk or run
  3. The appropriate shoe category

After reading Part 1 of my article, you will have a little more confidence in your ability to pick out the types of shoes that are right for you.  Remember, most seasonal workers at a department store that sell runners are equipped to get you the desired size and not much more.  So, if you require a little more assistance or input from a gait and biomechanical perspective, I would recommend going to a store that deals exclusively with runners.  They have staff that may be able to offer more insight from a runner’s perspective.

So, You’re In The Store, Looking At The Wall Of Different Types Of Shoes, What’s Next?

Follow these steps to help you pick the correct runner for you.

1. Try on shoes at the end of the day

Our feet normally swell by the end of the day.  This is important when trying on shoes so that you don’t pick a shoe that is too small for your foot.  Tight or small shoes will affect circulation and may cause blisters and foot irritation.  Especially after a run.

2. Bring your custom orthotics with you

If a health professional has recommended and made orthotics for you because of a condition related to your feet, bring these with you.  Especially if you are planning on running while wearing the orthotics.  Better yet, ask your orthotic office to make you a pair designed specifically for a running shoe.  These will differ from a standard orthotic used for every day use.

Click here to read, “Custom-Made vs. Over-The-Counter”.

3. Moderate-severe over-pronator?  Pick a stability shoe!

If you already know that you over-pronate when you run, consider picking a motion control shoe with moderate stability.  These shoes have special internal construction with material to help control excessive pronation.  When you press into the inside of the shoe, you may notice one side “softer” than the other.  However, most people will not be able to tell the difference.  Sometimes shoe manufacturers display different colours on the outside of the shoe to indicate different material being used.  But this isn’t always the case and unethical which is why you should only buy from an authentic shoe store.  Also, keep in mind if you under-pronate, search for a “neutral” shoe.

4. Check the ankle collar and heel

The ankle collar is the part that wraps around your Achilles tendon and holds the heel in place.  Check that the inside padding properly supports your heel and prevents your foot from slipping out.  Consider a different shoe if the collar feels uncomfortable on your Achilles tendon. If not, you may irritate the tendon once you start running.  The heel counter is generally made of a rigid material at the rear foot.  This is to help centre the heel for support.  Make sure that you can’t collapse the heel by pressing down on it from the back. (Minimalist shoes have no heel counter to allow for more freedom).

5. Check the toe box and pick the correct size

When you put the shoe on make sure your toes have free movement and can flex and spread comfortably.  Remember, mommy isn’t buying these shoes for you.  Avoid buying a shoe that is too big, so it ‘lasts many years’.  If you’re a serious runner, your shoes will last you 1 or maybe 2 seasons.  This all depends on the mileage you accumulate.   Also, a large shoe will cause your foot to slip back and forth which will predispose you to injury. 

Don’t assume your size.  Different types of shoes may vary on size and fit.  For example, I wear a whole size smaller for dress shoes than I do for runners.  If you’re unsure, get measured in the store.  This is a common mistake a newbie makes.  They either pick a shoe that is too big (maybe it’s on clearance?) or too small (maybe it looks fashionable?).  These days, shoe manufacturers are making uppers (the material above the sole that covers the foot) in a variety of material that is comfortable, stretchy, and breathable.  Therefore, pick a shoe that allows the toes to move freely and not feel crowded in the toe box. 

6. Check the outsole

Look at the rubber and material on the bottom of the shoe.  Observe the shape.  I usually match the shape of the outsole to my foot.  There are certain shoes that I unfortunately have to rule out because the design just doesn’t fit the shape of my foot.  For example, if you have flat feet, you probably don’t want to choose a shoe that has a midsole or outsole designed for a person with a high arch.  

7. Cushioning

Put the shoes on and allow the feet to feel the cushioning on the heel (which is important for heel strike) and the forefoot.  Walk around in the store.  Ask yourself how they feel.  I have placed my feet in shoes which felt like I was walking on clouds and some that felt like I had just placed them in a medieval torture chamber.  If you ask nicely, a specialty store owner might allow you to go outside for a quick dash on the sidewalk to test them out.  I assure you that a big box store will not allow you to do that!

What About Heel-To-Toe Drop?

I will keep this section brief.  The research is inconclusive at this point whether a low drop is any better than a high drop.  Ever since the emergence of the barefoot running craze (of which I participated in until I injured myself training for a 30K), this has been a topic of interest.  Is there any evidence that low to no drop prevents injuries?  We’re not sure. Maybe?  The jury is still out!  My professional opinion?  Look for a sweet spot.  Too high of a drop causes your running alignment to tilt forward.  This may promote more heel strike which I’m not a fan of.  Too low and it mimics the barefoot running style. 

The Flex Test

Take the shoe into your hands holding the toe with one hand and the heal with the other.  Flex or bend the shoe upwards.  Observe where the shoe bends.  I choose the shoe that I am unable to bend in the middle. Why?  Can you bend your foot in half?  That’s what I thought.  The shoe should flex and roll similar to the way your foot wants to move. 

The Twist Test

Over ten years ago this test was important.  Manufacturers were using less supportive material in the shoe, perhaps to save on costs.  Thus some shoes have little to NO support.  This test is simple to perform.  Take the shoe in your hands.  If you can twist it like you’re wringing a wet towel, put the shoe back and move on to the next.  With the onset of minimalist shoes, I’ve seen this tactic used in runners and I’m not sure why.  The only time this test doesn’t need to be performed is in the example of barefoot/minimalist shoes.  All other runners should provide enough support that you are unable to twist the middle of the shoe to 90 degrees.

Recap:

5 Quick Tips

To Buying Shoes

  1. Go to a specialty shoe store instead of a large department store.
  2. Shop at the end of the day when your feet are more swollen.
  3. Bring your old shoes and custom made orthotics with you when buying different types of shoes.
  4. Buy based on design and construction, not looks! (I learned this the hard way when I purchased a cool looking shoe which caused me to sprain my sacroiliac joint)
  5. To save money, buy the previous year’s model which may be on clearance. You will hardly notice the improvements. A good shoe model 25 is usually not significantly better than a Model 24.

For further reading, click here for, “The Most Common Cause Of Foot Pain!”

Coconut Oil – Secret To Losing Weight & Preventing Diabetes

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Coconut oil health benefits

Coconut oil is made from pressing copra of fresh coconut meat.  To make this oil, you can use both wet and dry methods.  The milk and oil from the coconut are pressed, and then the oil is removed.  At room temperatures, coconut oil has a firm texture because the saturated fats in the oil are made of smaller molecules.  Coconut oil health benefits vary depending on the type of oil you use.

Types Of Coconut Oil

There are different types of coconut oils, with each having its own benefits.  The 2 main types of coconut oil include: 

Virgin Coconut Oil

This is the least refined.  It has many benefits compared to others. Virgin coconut oil has a sweet and nutty flavor. 

Refined Coconut Oil

This has gone through a refining process that involves deodorizing and beaching the oil. Unlike Virgin coconut oil, refined coconut oil does not have an aroma or taste. 

Coconut Oil Health Benefits

1.  Alzheimer’s Natural Disease Treatment

The digestion of this oil by the liver helps in creating ketones that are easily accessible by the brain for energy.  Ketones are known to supply the brain with energy without the need for insulin to process glucose to energy.  For Alzheimer’s patients, the ketones in coconut oil can help create an alternative source of energy that helps in repairing the brain. (1)   

Click here to read, “Diabetes – The Hidden Cause Of Alzheimer’s?”

2. Prevents High Blood Pressure & Heart Diseases

Coconut oil is rich in saturated fats.  These fats are known to increase HDL cholesterol; healthy cholesterol in one’s body.  Additionally, it helps in converting bad cholesterol into a good one.  By increasing your consumption of HDL, you increase the chances of a good heart health while lowering your risk of heart diseases.  Also, coconut oil is known to benefit the heart by lowering high triglycerides. (2)(3)

Click here to read, “Stroke And Heart Attack Linked To Drinking This!”

3. Aids In Digestion

Coconut oil helps with food digestion.  It does this by aiding the body in processing soluble fat components like magnesium and vitamins.  Also, it helps in eliminating toxic bacteria, which fights stomach inflammation and poor digestion.  Elimination of candida and bacteria helps prevent stomach ulcers as well. (4)

Click here to read, “6 Easy Ways to Improve Your Gut Health”.

4. Used To Treat Wounds & Burns

Coconut oil is ideal for skin care.  Especially in the treatment of burns, dermatitis, and injuries.  Additionally, it acts as a sunblock and a moisturizer for the skin.  This is all thanks to lauric and caprylic which are the primary fatty acids found in coconut oil to team up and reduce inflammation under the skin and promote better healing. (5)

Click here to read, “Are you Listening to your Skin? It’s Telling Your Health Story”.

5. Assist In Weight Loss

Compared to other fats, the triglycerides in coconut oil speed up the rate of energy consumption in our bodies.  Coconut oil is easy to digest, and it helps in healthy functioning of the endocrine and thyroid system.  Additionally, coconut oil is known to increase the bodies metabolic rate.  It does this by removing stress on the pancreas.  Therefore, the body can burn more energy! (6)

Click here to read, “How To Lose Weight – 3 Beliefs That Make Us Fat”.

6. Preventative For Type 2 Diabetes

At times, the body’s cells can be insulin resistant.  Thus the body can no longer take in glucose for energy, and when the pancreas pumps out insulin, it leads to an overproduction cycle.  Insulin resistance is a precursor to diabetes type 2.  However, with the intake of coconut oil, the MCFAs helps balance the cells and promote a healthy digestive process.  With taking the strain off the pancreas, it provides the body with a consistent energy source that is not dependent on glucose reactions.  Assisting in the prevention of insulin resistance and diabetes type two. (7)

Click here to read, “The growing number of children with Type 2 Diabetes”.

7. Improves Energy & Endurance

In addition to coconut oil being easy to digest, it also produces long sustained energy that increases your metabolism.  MCFAs are sent to the liver directly and converted into energy. During training and races, most triathletes use coconut oil as their number one source of fuel. (8)

Additional Commentary

Misleading news headlines about coconut oil will tell you that its high saturated fat content makes it bad for you.  It will raise your cholesterol, drastically increasing your risk of cardiovascular disease and mortality.  The American Heart Association (AHA) consistently spreads this fabled link between saturated fat and heart disease.

Research demonstrates that saturated fat can in fact raise your cholesterol.  However, this is a good thing!  LDL cholesterol contains too many small but thick particles and when your triglycerides are high, this paves the way to heart disease.  Those particles are the result of a high carb diet that is low in fat.  Reducing your carb intake is imperative.  Consuming more fats is not bad if they are high quality healthy fats.  This will recover your cholesterol particle ratio.

When your LDL cholesterol contains large particles that are soft, and your triglycerides are low, your risk of heart disease reduces significantly.

The dietary concern here should not be about the amount of fat and cholesterol being consumed but the amount of sugar!  The average person is consuming approximately 20 teaspoons of sugar each day!  It is in fact sugar that raises you LDL cholesterol and lowers your HDL cholesterol.  This increases your triglycerides, leads to increased insulin resistance and inflammation.  It is the over consumption of sugar that is the main culprit linked to heart disease above all other risk factors!

Saturated fat is good if it is from a healthy source like coconut oil.  Coconut oil has several health benefits and is recognized as having antibiotic, anti-microbial, and anti-viral benefits.

Coconut oil health benefits are plentiful, so lets go nuts for coconuts!

You’re one step closer!

 

References
  1. https://europepmc.org/abstract/med/26667739
  2. https://www.hindawi.com/journals/ecam/2013/629329/?&sa=u&ei=dhzbvicjctl9oat5xihoba&ved=0cmcbebywhg&usg=afqjcnefq2a2i3g8dyich8zu-1wgri97eg
  3. https://academic.oup.com/nutritionreviews/article-abstract/74/4/267/1807413?redirectedFrom=fulltext
  4. https://globalnews.ca/news/725764/coconut-oil-a-fat-packed-gut-helper/
  5. https://www.ncbi.nlm.nih.gov/pubmed/20523108
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3226242/
  7. http://www.ijp-online.com/article.asp?issn=0253-7613;year=2010;volume=42;issue=3;spage=142;epage=145;aulast=Kochikuzhyil
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805166/